10 for the quarterly Tomahawk Test. 3D led warmup. Polaroid led test.
Welcome special guest Thumbelina from Greenville!!
Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.
38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.
The Thang:
Warm Up mosey to lower lot
Mosey to far side of Indian Restaurant
DMB from Wegmans Ranch workout
Mosey to Far side of Lowes
From the Wegninator’s Coop workout
Mosey to opposite side of Lowes
From Wegmans’ Slow Burn workout – The Triple Check
Groups of 3
Mosey back to COT
Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.
Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.
Best to you Wegmans and look forward to hearing the lesson’s learned.
Cake Boss
19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.
Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.
The Thang
Full Disclaimer
Mash on Q – Mosey out
COP – lots of chatter here…I may have been contributing
SSH
Moroccan Night Clubs
Windmills
Merkins x 15 (YEAH!)
Mosey to gravel lot and partner up
Dora 1,2,3
100 Merkins
200 Flutters
300 SSHs
Pusher on Q – Mosey to hill
Bear crawl up hill – #turrible
Dirty McDeuce powered by Halloween Candy
Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;
All exercises IC x 12; Calories are based on “Fun Size” portions
Starburst (40 cals) – Squats
Skittles (63 cals) – LBCs
M&Ms (73 cals) – Wide Arm
Take a lap
Kit Kat (70 cals) – Jumping Lunge
Snickers (80 cals) – Flutters
Twix (80 cals) – Carolina Dry Docks
Take a lap
Reeses Cup (90 cals) – Bomb Jacks
Baby Ruth ( 85 cals) – Freddy Mercury
Butterfinger ( 85 cals) – Diamond Merkins
Take a lap
York Patty ( 50 cals) – Burpees
Crunch ( 60 cals) – Rosalita
Hershey ( 63 cals) – Burpees
Mosey Home
Moleskin:
Today at the Block Party I was ready to have a namesake beatdown with Cinder Blocks and all the fun of them. So the wienke was made and the plan was to utilize the blocks at Honey Badger Central or Den or the Coop or whatever they are calling NAFO these days. At 0430 I left to go get the blocks and find there are no blocks to be found. It seems the FMSD has taken our blocks away……again!!
After quick conversation with the Darkest of Helmets I had to call….Omaha…..Omaha!!! Was not too bad to change some of the exercise moves and YHC was ready to roll.
15 PAX arrived and I was excited for the turnout at WEP. Its an original AO and one of our best and so love to see the PAX still coming. We had 13 bootcamp and 3 runners for Pathfinder and at 0515 away we all went.
Mosey up the Stairway to Heaven
Mosey along path
Mosey along path
Mosey along path
The Main event
List of 10 exercises, 100 reps cumulative with Partner
Partner 1 runs around Playground, Partner 2 exercise move…..working the list
Nice work by all the PAX. FNG, Liquidate, did great and fun was had by all!!
I talked to the men about David and Goliath and when David chose 5 smooth stones there was a reason. Smooth stones would fly straight and accurate versus those with edges and odd shape. The stones were smooth from being in the water and rubbing against each other over years and smoothing each other out. We as men need each other to help us shoot straight and face our Goliath. By surrounding ourselves with PAX that want to get better and live for something bigger than ourselves, we will all get smoothed out and be able to fly straight and stay on path. Get those trusted advisers in your life and GET BETTER!
Cake Boss
The Brave Men who have gone before us were remembered this Memorial Day throughout the Nation with various tribute workouts. It was an honor to lead a great group of Pax on this day and appreciate the gift of freedom that our brave have fought so hard to provide for our great country.
Warm Up in the light rain of standard far of SSHs, Abe Vigotas, Arm Circles with calf stretch, merkins, downward dogs, and honeymooners.
Mosey around the lot and headed to the school.
We did two rounds of the following….15 reps on the first round and 10 on the second for time.
F – Frankensteins
A – American Hammers
L – Lunge w passthrough
L – Low Slow Squat
E – Elf on the Shelf
N – No Fun Burpees
H – Hot Potato (Big boy situps with weight pass to partner)
E – Endless Merkins
R – Run with bell
O – Overhead Press
E – Elevens (Freddies and Box Cutters w bell)
S – Suicides w bell
COT
Praises for Uncle Donald and Uncle Richard killed will in uniform.
Praises for the men before us for the freedom they have provided us.
Prayers for the strength to lead in the footsteps of those who lead by great example.
I hold myself accountable for the limited mumble chatter this morning! As the leader of the workout I set the tone of getting straight to work and holding ourselves accountable to whatever reason we have for being at the first F of F3. Let’s make the best of it! Thank you all who came out!
The Tomahawk – Accountability (OYO)
Mosey around parking lot, 20 SSHs, 10 Windmills, 20 MNCs, 10 Merkins, Downward Dog, Honeymooner
Mosey to KBs
The Thang
20 KB Around the World
20 KB Figure 8s
20 KB Swings
KB Dora I
100 KB Lawn Mowers
100 KB Big Boy Sits ups
100 KB Squats
Partner runs to end of parking lot and back w/KB
20 KB ATW
20 KB Figure 8s
20 Swings
Mosey to fountain – 50 dips OYO, 20 Derkins OYO
Mosey bask to KBs
KB Dora II
100 KB Shoulder Press
100 KB America Hammers
100 KB Lunges
Partner runs to end of parking lot and back w/KB
20 KB ATW
20 KB Figure 8s
20 Swings
KB Dora III
50 KB Upright Rows
50 KB Flutters
50 KB Calf Raises
Partner runs to end of parking lot and back w/KB
COT
Prayers for Uncle Sam as he travels back to Columbia – prayers for all 2.0s as they transition through different phases of school and life. Praises for healthy recoveries and employment.
Accountability – Are you pushing yourself when no one is looking? What do you plan to gain by getting up at 4:30AM? Be true to yourself!
Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.
Slow Mosey around 2 churches and Town Hall.
Warm Up:
20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins
The Thang:
Slow Mosey to the 4 Station Square
4 Stations are marked by cones with written exercises on them. Divide into 4 groups and mosey to assigned cone. Cone #1 sets the pace with 20 Seal Jacks in Cadence. During the cadence the other three groups are as follows; 2) Merkins / Plank, 3) Air Chair, 4) 6 Inches. Once cadence is complete Broad Jump to next cone. Continue until cycle is complete.
Round 2: Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.
10 count
Mosey back to FBC and line up on right side of parking lot.
Lunge Walk 20 yards – 7 point Hip exercise (Right Hip) – 7 point Hip exercise (Left Hip) – Lunge Walk 20 Yards (I think the hip exercises started some interesting mumble chatter)
Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)
Toy Soldiers 20 yards – Downward Dog 20 count – Dying Cockroaches x20 – LBCs x20 – Freddie Mercury’s x20 – Big Boy Sit Ups x10 OYO – (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy) Honeymooner 20 count – Toy Soldiers 20 yards
Slow Mosey around parking lot
COT
Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.
I realized last week that I hadn’t Q’d a workout in a few weeks and was itching to get back at it.
As always, I try to challenge myself in each workout I lead, but more importantly I try to focus on encouraging others to challenge themselves.
We started out on what was hopefully the last cold morning of the lagging spring, with thermometers readin 39-40 degrees, moseying the Dobys Bridge Elementary School parking lot for some warm-ups. We circled up with the PAX completing a litany of windmills, imperial walkers, Merkins, hill billy walkers, morroccan night clubs, mountain climbers, and some SSH. We then grabbed the bells and mosey’d to the bottom of the hill at the entrance to the school, where we “found” some additional tokens (cement blocks and medicine balls).
The thang:
The PAX split into 2 groups of 3 and roughly equally distributed the KB weight. The 1st PAX was the timer and would run with the token to the top of the hill and back, while the other two PAX would complete AMRAP of the prescribed exercise. Each of the 3 PAX would cycle through running with the token and completing the exercises. The goal was to challenge yourself by using heavier weight than you normally would.
Exercises: KB swings; squat, curl, and press; KB pull through w/ row; clean and press; squats, curls, overhead triceps extensions; LBCs w/ KB overhead; Weazy Jeffersons with KB overhead; Lawnmowers; Burpees w/KB.
With a few minutes left, the PAX picked up their KBs and the tokens and mosey’d (more like rucked or farmer carried) back to COT. This may have actually been the hardest part of the workout – Hells Bells!
Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, BoM
Praise for Pin-ups 2.0 making football team. Prayed for families and kids in general.
18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.
COP in front of the Springs corporate center (more on location later)
SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10
Plank up ATM Variation:
Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10
Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)
Plank up ATM Variation:
Shoulder Taps x15
Hand release Merkins x5
Mosey to UC Synergetic upper parking lot
Brief Thang:
Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.
No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.
To honor the dogs:
Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg
Mosey down Massey hill to lower UC parking lot
Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20
Jump the wall and mosey up the hill
Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?
Mosey back to COT (not past the dogs)
Mary: Flutters x20, Seating forward bends (right leg, left leg, both)
One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.
As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.
Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!
11 PAX posted to RPG for some Broga and miles.
Beautiful spring morning with a temperature of 54 degrees.
Disclaimer, disclaimed.
The Thang:
20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.
NMM:
As the Q, one of my main goals, was to keep everyone together, or at least on course. It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.
I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.
In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.
F3 does develop leaders. For that opportunity, I am thankful.
COT – Prayers/Praises
Bass-o-Matic, thank you for the opportunity to Q.