(De)Construction Zone

WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each:
– SSH
– WM
– IW then HW
– MNC
– Strawberry pickers
Then mosey not too far from COT for….
THE THANG:
Ladder of Deconstructed Burpees
A loop of .25 mile was set up, the same one we used as a warmup.
Do the exercises, then run the loop. The idea was in each round, you do an exercise that is part of the standard burpee.
Ascending ladder (run a lap between each round)
Round 1: 1 burpee + 10 hand-touch squats
Round 2: 2 burpees + 10 hand-touch squats + 10 (2ct) mountain climbers (10 each leg)
Round 3: 3 burpees + 10 hand-touch squats + 10 2 ct MCs
Round 4: 4 burpees + 10 hand-touch squats + 10 MCs + 10 merkins + 10 jump squats w OH clap
Descending the ladder (run a lap between each round)
>> Take off 1 burpee and 1 exercise
Round 5: 3 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions + 10 merkins
Round 6: 2 burpees + 10 hand-touch squats + 10 plank w leg crunch/extensions
Round 7: 1 burpee + 10 hand-touch squats
>> Rinse and repeat

  • One evolution is 16 burpees, 70 LSS, 50 MCs (2ct), 30 merkins, 10 jump squats

Everyone got at least 2 full completions of this evolution (ascend then descend is one evolution), and started another full ascension. Overall, everyone got at least 3 miles. Good push by everyone.
MARY: No time
ANNOUNCEMENTS: Mentioned some of the things in the newsletter. Read it. Get involved.
COT: Alot lifted up.
Thanks for the opportunity to lead. SYITG.
-NASA

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1912, Titanic, and Lessons Learned

WARMUP:
Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following:

  • 20 SSH, 4ct
  • 10 WM
  • 15 imperial walker
  • 15 hillbilly walker
  • 15 MNC
  • 10 strawberry pickers

We are now warmed up.
Slow mosey to the backside parking lots, where the famed light poles are, meet up at the first pole at the parking lot near the dumpsters (NO Golden Corral funk in those!).
THE THANG:
On this day in history: April 14, 1912, approx 11:30pm, the HMS Titanic struck an iceberg. The rest as we know is tragic history. We honored that year, that day, with a 1912 Light Pole walk. There are 14 light poles, we only used 12. Do an exercise at each pole, transition to the next, until done. 19 reps of each exercise at 12 poles. Exercise stations were:

  1. Merkins
  2. LBC
  3. LSS
  4. CDD
  5. Big boy situps
  6. Sumo squats
  7. Diamond merkins
  8. Box cutters
  9. Calf raises
  10. Wide-arm merkins
  11. LBC
  12. Burpees
  • LUNGE WALK BETWEEN EACH STATION. Yes, a LOT of lunge walking. Ended up being approx half mile of lunge walks.

Between each station, as we lung walked, mumblechatter was off the hooks, but I also managed to spit out some Titanic facts as well as things leading up to the iceberg impact that doomed them all. See NMM below.

By the time we got to the 12th pole right near Dam Rd, we had 4-5 minutes left to slow mosey back to COT. Perfect timing!!

MARY: None
ANNOUNCEMENTS:
Alot going on. Tortoise and Hare, Greater Than Ruck overnight event, Bethel Men's Shelter, 2nd F meetups, and so on. Read the newsletter, get involved.

If you have something close to your heart that you are involved in. and you want to see PAX get involved – FREED TO LEAD. Invigorate your male community leadership, put it out on Slack and the newsletter and push it.

COT:
Prayers lifted up for marriages, physical/mental health, ending of the school year, and more.

NMM:
As mentioned, 4/14/1912 at approx 11:30pm the Titanic struck an iceberg in the middle of the northern Atlantic ocean on its maiden voyage to NYC, loaded with passengers and crew. It sunk a few hours later on the 15th. The rest we know is tragic history. Could it have been prevented? Who knows, but….there wasn't one 'smoking gun' cause that led to the event, rather it was death by a thousand cuts so to speak, several things that, when combined, put things on a tragic course.

Sure, there were bad decisions made from the design of the ship right up until it struck the iceberg, and even afterwards to its sinking. Those decisions are symptoms or outputs of underlying issues. It is easy to point out symptoms and say they can be fixed, it is tougher to pinpoint the causes of those symptoms and address them, for those tend to be more human in nature.

Things That Doomed the Titanic That Can Doom You:
I. The Bad Decisions Made:

  1. Cutting corners – they used cheaper, lower quality rivets and steel.
  2. Turn! – the decision to turn was fatal, it allowed the iceberg to damage more of the ship along its side than a direct hit would have.
  3. Lack of planning – they did not have enough lifeboats; design of bulkheads was flawed; they plotted a course right into danger instead of avoiding it.
  4. Lack of preparedness – lookouts did not have access to binoculars; they did not practice evacuation of the ship (a practice drill was called off the day of the iceberg strike); crew were not trained well enough on evacuation procedures, leading to chaos after impact.
  5. Failure to communicate – captain missed reports of ice in the area; cargo ship SS Californian, who was much closer, only 10 miles away, missed distress calls; Titanic ignored messages from Californian warning them of large ice in the area.

II. Underlying Human Factor Causes of the Bad Decisions:

  1. Complacency, overconfidence – they ignored warnings of ice in the area, and even sped up; designs of safety features (bulkheads) were cut back; they had too much reliance on new tech.
  2. Not having a questioning, challenging, or empowering attitude – nobody challenged some of these bad decisions in the design, fabrication, and operation of the ship. Many never questioned 'authorities'.
  3. Not listening to valuable input from others and or fostering a challenging/empowering environment – 'authorities' never took those challenges seriously, and some were afraid to challenge anything so people never got input from 'below'.
  4. Pride – this would never happen to us! Led to complacency in design and also operation of the ship, among many other things. Peer pressure – Bruce Ismay, chairman of White Star Line, pushed the captain to go faster, arrive ahead of schedule, as well as never stood up for the ship being safer. Grandiosity, as well as getting the ship done quickly, trumped safety for him and others in the White Star Line upper management team.
  5. Not taking risks seriously – items 1-4 lead into this. It is too late to take risks seriously after something bad happens.
  6. Rationalizing things away instead of fixing the issues – a combo of all of the above. Weighing odds of something happening vs costs or time to correct things, mitigate issues, often leads to issues happening. Doing things right the first time is only a one-time opportunity.

As someone who has been part of several incident investigations at my former place of employment, Kennedy Space Center on the Shuttle program, as well as my new job at Siemens Energy, these underlying factors most always pop up on serious incidents in one form or another. We must always remain vigilant in the workplace, but also how we live our lives as men. Any one of these contributing factors above can doom us. We can try to do it alone but it is best when we rely on others to help us.

As the saying goes, if we do not learn from history, we are destined to repeat it. The only real 'failure' is failing to learn from failure. Do not be a failure. Keep 4/14/1912 in your mind and learn from its hard lessons.

Thanks for the opportunity to lead, and if you read to this point, thank you for your time and patience as well.
Blessings and SYITG
-NASA

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Minnow Pond Greatest Hits and Shovel Flag Handoff

My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past.
WARMUP: None
THE THANG:
Part 1 – Harris St Hill Work
Proceed down White/160, left on Ardrey (by WEP), take it to corner of Ardrey and Harris St. That is the start. At start do 10 merkins and 20 LBCs, then run downhill to very bottom, across from Harris St park, do 5 burpees, then run uphill to corner of Harris St and Business 21, do 10 merkins, 20 LBCs, run back down to bottom, 5 burpees, back to start for 10 more merkins and 20 LBCs, then wait for 6. Others went back down to bottom for more burpees to pull the 6 back to start. Everyone LOVES Harris St hill!!
On to round 2. Proceed back down Ardrey to meet up in front of WEP amphitheater.
Round 2 – WEP Swing Loop
The walking path loop around WEP is approx 3/4 mile or so, with around 10-12 swings or swing stations (one of these days I will get the accurate count). Start from amphitheater towards large hill first. Stop at every swing and do 10 merkins, 15 squats, 20 LBCs. Due to time, rep count was cut to 10/10/10 about 2/3 through. By the time we all got back to the start, we had 2-3 minutes to get back to COT, perfect timing!
MARY: We had about a minute worth of flutters and something else.
ANNOUNCEMENTS:
Read the newsletter, get involved, invigorate your male community leadership.
COT:
Alot lifted up.

Today I handed off the shovel flag to a HIM that I know will maintain the standards set for Minnow Pond, Farmer's Only. Shady started MP up back in mid-2017 to be a place that will push you to your limits physically (1st F), but also fostered a strong 2nd F there as well. A minimum of ~3.2 miles (5K) with pain stations mixed in, so you HAVE to push your pace to get all that in within 45 minutes. That is the standard set. Other past site Qs – Longshanks, Jekyll, and Funhouse – all maintained that standard while putting their own flair on things to continue growing the 2nd F there. It was an honor, privilege, and blessing to take the reigns of what I feel is a premier site in The Fort.

When you have a strong fellowship to share your pains and burdens, it makes those pains and burdens much more bearable and manageable. When those two things come together like that, it is an awesome thing to be part of, and the result is growth in your 3rd F too, for you gain more faith in what you can do as well as who will be there to do it with you. This is a great microcosm of what F3 is all about. Planting a small workout. The black diamond aspect of it that pushed everyone to their limits drew them out. The magnet. The strong fellowship cultivated from it and by it drew you and others out, and kept them coming. The glue. Then you and others realized there is alot more to things than just working out, that you can get through hard things, that others will be there with you to help push/pull you along, and in turn you do that for others. Then it spreads outside the gloom. The Boom or explosion of growth. It is awesome.

Farmer's Only will be a GREAT site Q! He lives for pushing himself in all three Fs, and will do the same for others. Be warned, he LOVES burpees and pull-ups. HA HA!! Congratulations Farmer's Only! Well deserved and earned.

Thank you everyone for being a part of Minnow Pond / Block Party lore. Excited to see where it goes from here.
Blessings and SYITG
-NASA

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Webs, webs, webs

WARMUP: windmills, arm circles, low slow squat
THE THANG: Mossy to big drop off loop
1 merkin 4 shoulder taps, stop at each lamp post and increase the web 2-8 for a full loop circle with ten stops ending with 10 merkins and 40 shoulder taps.
Mossy half loop for another web: 1 squat-4 calf raise, progressive to 10 squats and 40 calf raise, feeling the burn on those calves.
Mossy to start of loop, full loop Indian run, everyone got to do it twice, walk/decompress for half the loop to school entrance find a wall, people’s chair, each pax did 5 Side straddle hops while everyone else is holding position.
Mossy to grassy area, find a comfy spot for next web. We had a visit from Captain Thor for abs web, 1 big boy- 4 American hammers progressive to 10 BB and 40 AH ( lots of grunting here) recover, mossy around small loop, back to grassy area for some broga. Apparently my brain was leaking here after counting so many reps..
MARY: broga
ANNOUNCEMENTS: bethel shelter, tortoise and hare, Manion, May 16th CSAUP
COT: stays in COT

TINSEL 🎄 OUT

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Expedited Tour of Fort Mill w/Pain Stations

WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch
THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in between rounds), run to print shop pull up bars for 7s with pull ups and burpees, back to COT for a steep hill run, quick run around pharmacy to hit 3mi
MARY: 2 min plank
ANNOUNCEMENTS: Yes
COT: Prayers & Praises

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Expedited Tour of Fort Mill w/Pain Stations

WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch
THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in between rounds), run to print shop pull up bars for 7s with pull ups and burpees, back to COT for a steep hill run, quick run around pharmacy to hit 3mi
MARY: 2 min plank
ANNOUNCEMENTS: Yes
COT: Prayers & Praises

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Hills and Pull ups

WARMUP: mosey to Print shop
SSH x 20
Imperial walker x 10
Hillbilly Walker x 10
Cherry picker x 10
Calf stretch runner stretch
THE THANG: triple nickel from town hall up hill past church
5 Bonnie Blair’s 2 is 1
5 jump squats at church each passing
5 Freddie Mercuries
X3

Go to print shop pull up bars.
5 pulls ups
10 merkins
15 squats
Lap around print shop

MARY: 38 Flutter kicks
ANNOUNCEMENTS: newsletter
COT:

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2026.11 Minnow Pond

Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall).
Repeat as many loops as possible.

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7th year Anniversary… with Burpees

Warmup
 
Mosey to Grace Parking Lot
 
28 SSH IC
5 Windmill IC
20 SJ IC
10 MNC IC
28 Mnt Climbers IC
Stretch
15 Peter Parkers IC
 
Recover on your feet.
 
Flashback for 7 years in F3
DORA
100 HR Merkins
200 Squats
300 LBC’s  (First workout I ever did Fishsticks was the Q)
 
Also Grace Church Parking Lot
Pendulum Workout (Routine I “borrowed” off of Cha Ching)  10 – 5 Reps
Catalina Wine Mixers (an OTG favorite)
(no burpees in the middle this time)
Diamond Merkins
 
Run Back to COT
My personal Favorite with the remaining time left….
EMOM  10 Burpees a minute on the minute….. (only got 9 minutes in)
 
The question of the day is why…why I still am doing this after 7 years when I first thought I’d only give it like 3 months.
 
And it really is because of all of the guys I’ve met and learned from. When I started the saying was if you want to run fast…run with faster people. And There are so many HIMS in our region that run so much faster than me. Not just actual literal running but accelerating at all phases of life. These are role models for us and a big reason why I keep coming out, and I keep pushing. Everyone reading this has in some way pushed me to be 1% better than I was yesterday.  Thank you guys! And see you all in the gloom!
 

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Happy half hour

WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap
THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap – loop 2 min climbers sounder
Taps plank, / lap – loop 3: lbc flutters penguins

11’s – Mike Tyson’s & squats
MARY: pac lead round robin Mary
ANNOUNCEMENTS: Uhaul Ruck & prayer
COT: lots of prayers and praises, lifted up U-Haul

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