The Q still recovering from Kiawah did some run/walk laps at TCES while Rad, NASA, and Router went for a run to Alcatraz and then joined for a few laps at the school
12 Men showed up in sub-freezing temperatures at Quagmire just to prove that cold weather means absolutely nothing. Especially when you get moving. 5:15 came and we took a nice mosey over to the Home Depot parking lot while doing some side steps, high knees, and butt kickers.
Warm Up-
Windmill x 10
Imperial Walker x 10
Hillbilly Walker x 10
SSH x 20
Seal Jack x 20
Plank/Honeymooner/Downward Dog
The Thang-
A Dirty McDeuce (or as DaVinci said, McFourteens?) of sorts. 3 excercises, constant movement, supersets, in all its glory to keep us warm.
Home Depot- Squats x 14, Merkins x 14, LBCs x 14… x 2
Run to Target parking lot through back delivery entrance
Target – Jump Lunges x 14, Carolina Dry Docks x 14, Freddie Mercury x 14…. x 2
Run to around Target parking lot to BAM
BAM- Jump Squats x 14, Wide Arm Merkins x 14, American Hammers x 14…. x 2
Run to Just Fresh parking lot
Just Fresh- People’s Chair (hold for… a long time?), into Donkey Kicks x 14, into BTTW (hold for… a long time… again?)…. x 2. On last BTTW, PAX held through all 12 taking turns at 5 Merkins.
Mosey around the corner to the Fountain
Fountain- Find a bench… Box Jumps/Step Ups x 14, Tricep Dips x 14, Derkins x 14… x 3 (added an extra set for fun)
Indian Run Back to COT for many (10 minutes) of Mary (Q altered schedule thinking that time would run short… too much overthinking). Completed 3 Mary exercises, into Diamond Merkins, 3 more Mary exercises, into Diver Bombers, and 3 more Mary exercises with time running out.
Name-O-Rama, Announcements, Prayers
Significance of 14….
All exercises were completed with 14 reps. Monday, December 11. 14 Days until Christmas. 14 Days until the greatest gift the world has received. With the focus on Gifts this month, I used the exercise to countdown to my favorite day of the year. Christmas has meant a lot to me, not just through the greatest gift of all time, but through the significance to my family. I am excited to continue my family’s Christmas traditions with my children as they start to understand the significance of this time of year.
Until next time,
Shakespeare. Out.
Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family. This was huge for me and my family, with that being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51 pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few
If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay. The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God. It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.
I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.
See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17
Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.
A gift opens the way
and ushers the giver into the presence of the great.
Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.
Thanks Again HIMS
Cornerstone
Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family. This was huge for me and my family, with that being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51 pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few
If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay. The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God. It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.
I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.
See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone
Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.
A gift opens the way
and ushers the giver into the presence of the great.
Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.
Thanks Again HIMS
Cornerstone
It was a non-winter Monday morning and a great group of PAX showed up to get the week started. No FNGs but disclaimer was given and off we went.
I’ve been doing my normal routine of running on Mondays so it was good to shake things up and get back out to Quagmire. Always a great group of PAX with lots of mumble-chatter (DH was there). Thanks DaVinci for the opportunity!
-Mainframe
20 pax made it out to the golden corral for some bootcamp, ruck, and run. Rad had a good showing for what looked like a heavy ruck.
As I was thinking about my Q. I was struggling to bring something personal to this workout. I then realized it was the last day for the month and with the months theme of victory. I knew exactly what I was going to do. There are several life lessons learned from one of my favorite board games.
Short Warmup around the Bounce and Bowl parking lot.
High Knees, Butt Kickers, Side Shuffle, 5 good form Merkins
Disclaimer given. Missed it at the beginning as was talking about Victory.
COP – 51 SSH (you know why), IW, LBCs, MT Climbers
Mosey to Marina Parking Lot
Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise. Flapjack.
Stations
1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-10 Inch Worm Merkins
5-20 Mountain Climbers
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-20 Monkey Humpers
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-20 Seal Jacks
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freddy Mercury’s
22-20 Lunges 10 per leg
23-20 Parker Peters
24-20-Plank Punches
Back to Go, Take a Lap of Parking Lot
Interruptions: Short discussions about life lessons learned from the Game (not in order and not all covered)
https://gutsisthekey.com/2013/01/21/18-life-lessons-from-monopoly/
1. The game must be played with others. It is no fun to play alone.
2. You choose a game piece that represents you to other’s playing the game. It is like a public persona. You get to choose this image.
3. Baltic Ave or Boardwalk; You could end up on either one. It’s all the roll of the dice.
4. You only get paid as you keep on going around the board.
5. You can make a lot or lose a lot, just by where you happen to land in life.
6. Chance can be a good thing or bad but sometimes you hope for it cause it seems the only way to change your circumstance.
7. Nobody likes to go to jail, unless they are in worse trouble playing the game.
8. If you build on what you get, it can help you get more and win the game.
9. You can profit a lot, when others visit your places; especially if you have them developed.
10. There are costs with everywhere you go and everything you do.
11. You can not stay still for very long. Sometimes you can skip a turn but this may be good or it may be bad.
12. Sometimes you can move extra spaces and this may be good or it may be bad.
13. A cheater can ruin the game for everybody.
14. Sometimes you have to give some away, so people you like can stay in the game.
15. You never know what to expect in the game.
16. A good game takes a long time.
17. It’s only a game and the point of it is to have fun.
18. The only thing you get to keep when you quit the game is the relationship with the person you played with.
What does Victory look like for you? Are you chasing the right things?
Announcements
Christmas Party – Things to bringC
Children’s Attention Home – 36″ or larger Duffel Bag, Alarm Clock, Umbrella
Operation Sweet Tooth – Toy any age – Unwrapped
Regal Manor clubhouse
BYOB
Deep AO – Change of Time to 7AM – Pusher and Double D on Q
Berwick area – Looking to develop AO on that area (Udder, Wild Thing, Flipper, One Shot, Cerrano, Axl, Vinny)
Children’s Attention Home – Friday Dec 8th. Needs Head count locked down by this weekend.
Prayers/Praises
Missionary Family lost 20 bags of belongings (entire life in those bags). People stepped up and donated bags and stuff.
Suicide of a friend. Tough time of year.
Brother in laws father stage four cancer.
Opening up your home for Thanksgiving. Need to keep that up for Christmas.
Always humbled by the eagerness and willingness of the PAX. Lots of mumble chatter within the group and between the teams. Appreciate the opportunity to Q.
Cornhole
Out.
Conditions clear and very cold…around 33 degrees at kickoff
Disclaimer
Quick discussion on the combo workout and modify as needed
and walk off…about half had rucks…make large pile of rucks…near Office depot
Warmup-O-Rama
Partner up
Partner 1 run .33 mile, partner 2 does exercises…and then flapjack
Round one ruck curls, ruck upright rows, ruck curls, ruck upright rows…each partner got 4 turns at running…mumblechatter stalled…it started to suck…so as a good Q, I made bad into worse…
Partner 1 run .33 with ruck (crowd pleaser) while other partner exercises…and then flapjack
Round two squats, LBC, squats, LBC
Mumblechatter quickly turned into “bitching”…
Same partner, smaller lap, flying squirrels for each
Mosey to COT area
60 seconds of flying squirrels
COT/ Prayer or praise/ BOM
14 #HIM went inside for Romans 13
AYE!
CSPAN
I hate being cold. BUT…..thankfully F3 makes sure the chill does not last long. The cold makes for good running and workout weather.
There’s always a good solid number of folks who show up at the Abyss, and today did not disappoint. No FNGs , disclaimer was said and off we went.
Moseyed around the entrance area parking lot. Nothing fancy, just a nice light run for a few minutes or so. Gathered up along the side of the school near the grassy hillside we ALL love (saving that for another Q) for the COP:
Didn’t want to take too much time away from the main event. No talking (a first for a NASA Q), we just moseyed on over to the back of the school, where there is a nice oval track. Here I had the main event set up.
The MINI Board Of Pain
The real Board of Pain has become somewhat of a legend in The Fort region. It has been around for quite some time challenging people to complete it, and it is pretty much THE most challenging thing to try and complete in a 45min workout. I figured we need to keep our eye on the prize and came up with the mini version, lest people forget what the real one can do to the unprepared. There are 18 exercises, 100+ reps each, on the real BoP. With runs between exercises. This one is a scaled down, slightly rearranged version. Three groups of 5 exercises, 25 reps each OYO (unless otherwise noted), nonstop, with runs after every 5th exercise:
Again, NO talking from the Q. A first for NASA (mark it down). I did provide some Pandora streaming music, albeit with a little minor technical difficulty pairing my speaker with my phone (folks were on exercise 4 by the time I got it figured out). The PAX really got after it! Alot of great support and mumblechatter. Most everyone completed 2 full circuits, a few started on their third. GREAT JOB BY ALL!!
We took it right up to ~ 5:57. Enough time for a slow Indian run back to the COT.
Announcements, Prayers, and Praises:
NMM:
I kept the conversations to the end of the COT. Yes, believe it! I just want to highlight how amazing this thing we call F3 is, how much of an impact it can have on yourself AND others. Each and every day PAX are coming out at o-dark-thirty, rain or shine, heat or cold. They’re there to work out, but are drawn out by the people, the fellowship, and mad stronger by the Faith. The more and more you are exposed to the 3 F’s, the more and more you submit yourself to them and what they can do, the more and more you change. Not just physically, but mentally, emotionally, and spiritually. Each and every day PAX in F3 strive to get better in some aspect of their lives. And it has a contagious effect – you find yourself getting pulled along by those leading the way, or you may be pulling others along who need your leadership. It is amazing to watch people transform. I’ve seen many FNGs since I’ve started, and the ‘then vs now’ comparisons are inspiring to say the least. Those 3 F’s can have a profound impact on one’s life.
Almost 2 years ago before I started F3, I was a rather diffident person. I kept up a good facade, but if someone were to ask me to do 100+ burpees, do a handstand vertical against a wall, run a few trails in the middle of the night, run from Columbia to Charleston, ruck 20+ miles with 40lbs or so on my back doing exercises along the way, participate in a few completely stupid and utterly pointless events with alot of miles and alot of pain along the way, or run a marathon – I would just laugh and say “some day”. If someone were to ask me if I feel closer to God, even reading the Bible regularly and attending church again, I’d shrug it off and say “some day”. If someone were to ask me if I felt more in control of my own emotions, actions, and judgments, were the best husband and father a family could ask for, I’d roll my eyes and say “some day”. Well those “some day”s are now. I cannot believe some of the things I have done since the MANY amazing F3 PAX have entered my life, pushing and pulling me along to get better, push my limits. Their open-ness, inspiring stories, leadership, wisdom, and listening abilities have inspired me and helped me become a much better man in many ways. Their non-judgement has made me at ease when I do not feel as Christian as I should be in my ways, and with their help and leadership I am changing that. I am still a work in progress, but I am not afraid anymore to admit it nor am I afraid anymore to climb the proverbial mountain towards self improvement. I am eager and inspired to tackle it.
In the spirit of the month of Thanksgiving – each and every day I thank God for F3, and for the amazing people who really make it what it is.
Thank you for the opportunity to lead!
– NASA
Thankful for the opportunity to lead my second Q, 11 PAX joined for a great beat down.
Quick disclaimer and discussed about the word of the month victory and the power we have to overcome a struggle.
We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:
15 Windmills
15 Low slow Merkins
20 Moroccan Night Clubs
Then we moseyed to station #1 of our 4 station/corner setup. Quick explanation of the workout followed by demonstration of the spiderman crawl, we split into groups 1 to 4 and one group went to each corner:
15 big boy sit ups
20 Sledgehammer swings
30 American hammer
5 tire flips
10 deep squats
20 lunges
30 dips on tire or curb
15 two arm triceps extension
20 two arm biceps curl
30 Carolina drydocks
5 tire flips
10 diamond merkins
15 regular merkins
30 shoulder taps
After completing each station we moved to the next one as follows: from station 1 we run to station 2; from 2 to 3 we spiderman crawled; from 3 to 4 we run and from 4 to 1 we spiderman crawled. Each station was planned to be done around the 2 minute mark plus 30 seconds to run/crawl from station to station so a full circuit took around 10 minutes. We completed 3 full circuits.
With about 38 minutes into the workout we moseyed to the hill but some PAX suggested we use the wall instead, so we people chaired for about 30 seconds, did a quick recover and then 30 second of balls to the wall, with so much excitement coming from all the PAX about BTTW we rinsed and repeated for another 30 seconds and a new name for the exercise was brought out: brains to the floor… we moseyed back to COT and circled up for a head count and namearama.
Announcements:
Christmas Party
CAH dinner in december
Fast 5 Race
Joe Davis Memorial Run
Prayers and Requests:
Family, kids, health, happiness, our jobs and the opportunity to celebrate victory over our daily struggles.