Tag: Olaf

2017 Clave Boss 5k/10k & Christmas Convergence

Leave a comment

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

TClap |
10

Poking the Q leads to sprinting at The Deep

Leave a comment

7 showed up, including one Rock Region PAX for my VQ at the Deep

Proper full disclaimer was given – and a note that while you can modify if you feel like it… I am trying to push you to new limits.

Long mosey around the baseball field to the front entrance for …

The Warm-Up in cadence

  • Abe Vigoda x20
  • Mumble Chatter included poking the Q about my HATE age so further warm ups were doubled
  • SSH x40
  • Moroccan Nightclub x25
  • Sumo Squat x30
  • Hillbilly Walker x30
  • Got some good stretching in Right over Left for a 10 count and switch Left over Right for 10
  • On the 6
  • LBC x20
  • Flutter x20
  • Chopsticks x20
  • Stretching 10 counts, right leg flat left knee to chest, switch left leg flat right knee to chest

Mosey across the street to the football field and partnered up to have someone push us through the next exercises

The Thang

Cones were preset about 20 paces to the first cone then 10 to each cone to total 5 cones

Suicides along the cones ending at the final cone with an exercise incrementing 5 each time, so the final step would be a 25 single count

  • Round 1: Overhead claps
  • Round 2: Calf Raises
  • Round 3: SSH
  • Round 4: Plank Jacks – tested how cold the grass was in case I had to Omaha the upcoming bear crawl

Gifts

Al Gore circle

Tangible gifts certainly give people a sense of belonging and friendship throughout this holiday season, but what intangible gifts do we have as HIMs that we can share with others, PAX or not, at any time in the year?

I love to pack trucks, maybe even thrive on the experience. To date I have packed 96 homes into trucks for families moving or student camp for hundreds of kids and have enjoyed every minute of it. Primarily because it seems to be such a stressful time and a dread for families and friends, that my experience with it becomes a huge relief for them.

We switched between honeymooner and downward dog while the other PAX shared their intangible, practical gifts that they gift to others.

More Thangs

Stayed partnered up for Doras, bear crawl to first cone, cumulative partner single count exercises

  • 50 merkins
  • 100 LBCs
  • 150 squats
  • 200 seal jacks

A few 10 counts were needed to save the poor calf muscles of those involved

Then we took a mosey back towards CoT and took the long route down the main road. Stopped for some hills by the baseball field.

3 sets of 5 hills with an exercise each time you get back to the top

  • Set 1: 20 dips
  • Set 2: 20 calf raises/dips on the curb
  • Set 3: 10 merkins

Long sprint around the parking lot for some people’s choice AbLab

Name-o-rama

Announcements READ YOUR NEWSLETTER!!!!

Prayers/Praises

Coffeteria at Bagel Boat (better than Dunkin Donuts, you guys are crazy)

TClap |
4

Quagmire –

Leave a comment

20 At the Quagmire for a fill in Q

  • Welcomed everyone and introduced Will our FNG
  • We did a disclaimer
  • We mentioned Victory and what it looks like in all areas of our lives
  • Mosey to COP
  • Mosey to alley between Home Depot and Target
  • Beatdown doing 8 exercises and sliding crates on the ground (burners)
  • Mosey to fountain for derkins, dips and step ups
  • Mosey to COT
  • Had some announcements
  • Few prayers and couple of praises
  • Ball of Man

Thank you for the lead DaVinci!

CB

TClap |
0

F3 The Fort Thanksgiving Convergence 2017

Leave a comment
70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

TClap |
4

And, yes, we ran

Leave a comment

The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

TClap |
4

4 Corners of Body Destruction

1 Comment

No, we did not do the Body Destroyer for 45 minutes, Birdcage! However, there was consistent feedback that this was a brutally different workout. Welcome to “ya never know what ur gonna get with Straight Up!”

A big shout out to all the men that joined me. I was very, very proud of them, and especially proud of Short Sale, Nomad and Sparky. Seriously, this was not an easy workout. A special thanks to Crawdaddy who helped with the group activities and leading his team. Here is what we did. If you decide to copy it for one of your Q’s, feel free to but you have to invite me because I want to do it again!

I. Beginning: Disclosure mentioned; No FNGs

Theme: First thought on Discipline today:  “It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” (Zig Zigler)

A head’s up that we will have teams. Divided into teams. Advised we will be competing against each other’s team.

2 running lines to warmup. During warmup, ask person you are running next to:

1, If you had unlimited time, what would you consider to be your favorite thing to do with your time?

2. If you had unlimited money, what would you do?

II. Running Warm-up: 2 line Groups 

Gradually moseying around The Ranch/school doing toy soldiers, butt kickers, high knees fast,  one leg hops, side straddles.  

Another thought: “Discipline, for the Christian, begins with the body. We have only one. It is this body that is the primary material given to us for sacrifice. We cannot give our hearts to God and keep our bodies for ourselves.” (Elisabeth Elliot)

III. 2 Circle up Warm-ups around school

First Circle in front of school: 8 merkins, 9 squats, 11 toe raises, 10 second Shoulder Stretch

Second Circle in back of school: 8 SSHs, 8 Ab Bigodas, 10 second Partner hamstring stretch

Meant to read this one to the guys: “The battle of prayer is against two things in the earthlies: wandering thoughts and lack of intimacy with God’s character as revealed in His word. Neither can be cured at once, but they can be cured by discipline.” (Oswald Chambers)

IV. Workout Segment: (Entire Soccer) Field challenges

Team Straight Up vs. Team Crawdaddy

**Reminder that if someone on your team is not finished with the exercise and you are, then join in and do it with them to help them succeed and be a teammate! Do all exercises together as a group; push your team; form is crucial; your captain will make you do it again if you do not do it correctly!

Start in the middle of the field and race to your corner

Corner #1:

7 bropees

20 Parnerkins (Partner Derkins) (each partner has their turn)

(Similar to parts of a 1 legged Hail Mary without the bench) 13 Single leg in the air dips each side; after you go down one, then give the other partner a high five, then go on the the next dip, then a high five, . . . so you want to sit next to each other but in opposite directions

8 Squerkins each

15 Deep Squat creating an X on the way up

Leap frog to the half field line

Plank position crawl (keep your back flat, abs tight) from half field line to the next corner to Corner #2.

Corner #2:

7 bropees

9 Dive bombers (“Under the hedge/fence” and clap one of your partners hand once “under the fence”)

14 Skull Crushers doing at same time with your partner/team

17 alternating lunges each side

Tunnel of Love with your entire Team (no coupon); 2 pass throughs per person

65 imaginary towel hops in unison as a team

Wheelbarrow with partner to next corner cone (switch half way); go to Corner #3 (or back to the mid-field cone if we are out of time)

Corner #3:

7 bropees

19 Canoe Crunches (like Boats to Canoe but no boat and rather row your canoe back “through the water”; doing both sides is one)

14 total Walking merkins – 2 left, then 2 right equals 4; face your partner, do not go the same way. Pass each other every time.

18 Boxing puncher planks (one PAX fist to another PAX’s fist; no pushup)

Plank (10 sec hold) to 6 inches (10 sec hold) – 2X each

Partner carry (Fireman’s carry) to half field line (Parter up on your team and whichever partner has enough in him to do it!). Then switch to . . .

Alternating Broad jumps with partner (pass the other partner on each jump) until corner cone #4

Corner #4:

7 bropees

13 Pattycake (single) Merkins

4 Burpee Squat next to your partner; do at same time

36 Squats

18 Frog crunches (on the ground in standard crunch position, legs bent at 90 degrees in air with insides to feet touching each other only; then with hands in prayer position, reach to the connection point of your feet)

Lunge and reach (10 each side pretending you are picking up a can from a shelf and putting it way up high)

Weekend at Bernie’s to middle of field; switch half way

WOWWY! There were a lot of exercises! Did we make it all the way through all 4 Corners of Body Destruction? Well, . . . almost. I would say both teams had about 2-3 exercises left. It was a close race to the end to see who would finish first. To hard to tell. Until next time, Team Crawdaddy!

V. Mosey back to COT

I encouraged the PAX to focus on being disciplined in all aspects of life, especially their time with God.

“God does not discipline us to subdue us, but to condition us for a life of usefulness and blessedness.” (Billy Graham)

Announcements

Whetstone – consider getting involved; see Rebel (newsletter) if you have questions about it

Praises

Prayer requests.

Sending out into Thursday’s work day and special prayers for the children starting school and for dad’s to be encouraging to their kids for the year.

Thanks for the opportunity, Backdraft! Aye!

TClap |
2

Getting Out of Your Rut-Ruck WO

Leave a comment

5 other PAX decided to join YHC on this humid morning to Ruck a little and spend some quality time together. Thank you all for coming out and for working so hard this morning.

THE THANG

We began by Rucking 2×2 from the flag around the parking lot to the auto maintenance shop, back to Fort Mill BBQ, and then back to the maintenance shop. At each stop we circled up and performed the following exercises.

10 Merkins, 10 CDDs, 10 Lunges (Each Leg), 15 Ruck Curls, 15 Tricep Extensions, 10 Ruck Thrusts, 10 Ruck Swings, 10 Overhead Presses, 20 Flutters, 20 Ruck Presses with legs at 6″, 10 American Hammers, 10 Step Ups (Each Leg), 5 Man Makers, & 20 Squats.

During the Rucking we had time for some good conversation and catching up.

NMM

At the end, I circled the PAX up and asked one question. ‘How many times did it take each one to know the routine of the exercises at each stop?’ Most said somewhat after 2-times, but definitely after the third. I then stated that it doesn’t take us long as humans to get into a routine in life, whether it be exercise, emotional, or spiritual.

The only way to get out of the rut is to change something. Reach out to someone, first God, to ask for help getting out of the rut and then change something. Talk to a Whetstone partner, another F3 brother, your Pastor, a trusted friend, and yes, your wife. Humble yourself and ask for the help. You will be a better man in the long run if you do.

Announcements & Prayers with Bootcampers

TClap |
3

DPQ – New F3 Acronym (Don’t Poke the Q) Rad Brad’s Fault

1 Comment

Rad decided it was a good idea the night before to start ragging on my Monday Q and that pre-runs should be required in order to get a decent workout.  Well, didn’t really need that motivation, but it definitely pushed me to add more weight to the flat bed relays.

Warm-up (or lack thereof):  2 songs played – one drove merkin count, one drove squat count
– The Police – Roxanne:  every time you hear Roxanne, drop it down to 6 inch hold, next Roxanne push up.  Do it for the whole song w/ plenty of instrumentals played at the 6 inch hold
– AC/DC – Thunderstruck (sorry DaVinci):  same as above, only squat and hold down on the word “Thunder” and then when you hear it again, come up but then immediately do calf raises until the next “Thunder”

  • Next up – flat bed relays.  Prior to the workout, Olaf, Lutefisk and myself hit Home Depot looking for some flat bed carts.  After being questioned by the manager on duty for some “shady-ness”, we convinced her it was cool and that we’d return all Home Depot assets post workout.
    We then proceeded to load up each flat bed w/ the following:  2 cinder blocks, an engine, a car battery, and about 3 bags of metal pellets (each weighing approx 15-30 lbs).   2 teams (one for each flat bed cart) – while one pax from each team pushed the cart the full length of the Home Depot parking lot and then back, the rest of the pax did as many they could of the following exercises (each exercise was done 3x, ie. 3 seperate team member flat bed pushes) – carolina dry docks, jump lunges, toe touches
  • 2nd station – wall sits between Target and Home Depot.  All pax held a wall sit until all of the following was complete:  each pax sprints to the opposite wall one by one, does 5 burpees and sprints back (then the next guy can go), each pax sprints to the opposite wall one by one, does 5 vertical jumps (touch the highest brick you can on the wall) and sprints back.  We then finished her off w/ single leg wall sits for 20 sec holds each.
  • 3rd station – moseyed on over to the fountain and did some new wave tabata (thx for the inspiration On the Rocks).  No timer w/ this tabata – our “timer” was 2 pax at a time doing suicides.  While they did suicides, the rest of us did the following exercises max rep – single arm row planks, diamond merkins, crab cakes, knee to elbow merkins.
  • Finished it off w/ all you got 50 yd sprints in front of Best Buy x 3 w/ a jailbreak to COT.

Thanks for allowing me to lead DaVinci.  Had a blast.  Left the pax w/ some words around making more time for what’s important.  I’ve been struggling w/ putting in way too many hours at the office, and have sacrificed time w/ my kids, wife and in the word.  I recently got my hands on a leadership book from a guy at work (Leading…for God’s Sake) and one of the passages states “If you are too busy for God, maybe you are busier than he intended you to be”.  Make the time.

ChaChing

TClap |
6

2017 Board of Pain at The Abyss – 7/19/2017

Leave a comment

17 brave souls showed up for everyone’s favorite summer tradition- the Board of Pain.   With the majority being first-timers I knew this was going to be fun.  There is not better representation of ‘You vs You’ than the #BoardOfPain.

The Thang: perform each exercise and the associated rep count.  You can not move on to next exercise until previous exercise is complete.  In between each exercise is a recovery run of 1/4 mile.  Below are the stats on the day.  Come back next week to compete against the others and yourself.

An amazing effort from all the Pax today, especially first timers.  The Board of Pain tests you both physically and mentally.  Below are resutls:

Prayers
Went around the circle and everyone Pax was asked to give a pray or praise. Too many to remember but they were heard.

TClap |
2

Fun filled morning at The Deep

1 Comment

I have to admit I was excited to get the invitation from Royal to come out to the Deep and Q.  This gave me the opportunity to visit another AO and share the Bonsai Tree which deep down all Pax have a love hate relationship when they hear me call that exercise.

So I started out the workout with the typical F3 disclaimer, but really reinforced the part about pay attention to your body because it was already extremely warm and very humid.  Last thing I want is for someone to have a heat stroke.

After that bit of a warning we moseyed over to the track and football field for a little warmup and quickly I realized I left my wienkie at home so I had to try and remember everything I had planned.

Warmup:
SSH
Hilly Billy Walker
Merkins
…honestly I can’t remember if there was anything else

The Thang:
We started out with the first half of the Merkin mile and for the merkin count we did (9 merkins and 6 merkins) for laps 1 and 2.  The way this works is you do 9 merkins at the begging of the lap and then at the opposite corner you do 9 again.  Then on lap 2 you do 6.

After everyone completed 2 laps we moved over to the middle of the field and luckily there were flags placed out on the field 3 in a row going across the field and a series of about 8 rows (NOT BY THE Q) so we used them to do the following:

Start on one side an do a cross country skier action and you work side ways toward the first flag and then bear crawl to the next flag.  One you reach the end of that row jog up to the next row.

Row 2: Hop down the line moving feet apart and back together working down the line to the flag.  Repeat bear crawl until the end

Row 3:  Ski hop down to flag, repeat bear crawl

Row 4:  Face toward goal post with feet together and hop to the right toward flag, repeat bear crawl

Row 5: Face left and repeat same as #4.

Rinse and repeat back up the field

After completing this series of exercises we moved over to the track and did LBCs and flutters so I could catch my breath before the completing the merkin mile.

Complete merkin mile with merkin counts of 3 and 1

Move back over to the field where we partnered up and did the following:

Partner 1 put exercise band around waist and Partner 2 held band with resistance as #1 broad jumped to next row of flags.  Then partners performed 5 rounds of the Bonsai Tree each.  Rinse and repeat for Partner 2

Next Partner 1 has band around waist and with resistance from P2 runs to the second row of flags (approx 30 yds).  Then P1 and P2 take turns doing hamstring curls.  Rinse and repeat going back.

At this time the sun was starting to peak over the trees and it was time to head back to the truck for some coupons (aka cinder blocks) and grab some water.

After grabbing the blocks we started with over head carry as we worked our way around the school stopping to do various exercises such as chest press, LBC, upright rows, wall sits.  However Olaf decided to bring his poppers with him and thew one toward the Q while on my six so we had to stop and do burpees for his shenanigans.  After several exercises we would continue make the loop around the school with overhead carry while moving.  We also stopped for balls to the wall and burpee box jumps (do a burpee and then jump on top of cinder block then jump to other side of block and do another burpee (repeat 5 times).

After completing the loop we ended back up at COT just in time and maybe a minute or two more of extra credit.

Lots of prayer request where thrown out for Pax and families including Lutekfisk mother, Cornerstone’s 2.0, jobs and 2.0s and Ms.

Gentlemen it was an honor to be invited to Q and lead a bunch of #Hims.  Thanks to the fellow Fort Mill (Lake Ridge) pax for coming out and thanks to Lake Wylie pax for showing as well.  This is a great AO and I encourage others to go out and check this place out.

TClap |
3