WARMUP: nobody showed up with rucks so I kept my ruck on and joined the crew since the Q point is Group. No going solo.
THE THANG: ruck shuffle down to Goldhill road and back.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: brisk shuffle to get warmed up. Despite what the other guys said it was cold this morning.
THE THANG: ruck for 2.5 miles while stopping to remove outer garments.
MARY: no Mary but did do some hip work
ANNOUNCEMENTS:
COT: Prayers for Men to lead their families.
22 Men got better today:
Run to Office Parking lot: 15 Merkins and 15 CDD
Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly
Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges
Mileage ranged from 3-5. Great job.
WARMUP: none – ruck shuffle 1/4 mile
THE THANG: every 1/4 mile – ruck merkins, squats or manmakers. Almost 2.5 miles total.
MARY: no time for it – had miles to cover
ANNOUNCEMENTS: we’re made
COT: YHTBT
Go back to when you were told, “say your hospital name, age, FNG” at your first workout. We likely can all recall that exact moment. You were probably like most of us, “now what happens, AND, what just happened”…aside from likely knowing you were going to be sore the next day. Maybe someone was in your ear during the workout encouraging you, maybe asking you questions when you’re just trying your best not to merlot, or maybe no one really said much to you (or you zoned them out) because you were just trying to follow along with the exercises or the lingo. Whatever your experience was, how long was it until you started understanding the small things like: “oh, that’s what an AO is”, or “now I get why I shouldn’t look up merkin on the internet”, or “there’s someone that schedules people to lead a workout?”…or pick your question.
The bigger question is, when did you start to feel like one of the PAX and you belong.
As we continue to pick up FNGs weekly (good work here!), the question this group of 6 that developed the “Jump Program” asked each other is: “how can we get these guys plugged in to F3 faster, how do we answer some of these basic questions we all now take for granted, how do we make them feel welcome and that they belong, how do we not leave this man behind”.
Since none of had the one silver bullet answer to this question, this is where the “stuff worth trying” mindset really came into play and the Jump Program was willing to try, fail, try, fail…rinse and repeat, with a mission to be intentional about making FNGs feel included, drive relationships early, and provide an F3 overview within 1 month of 1st post.
We started with looking at day 1 for an FNG and came up with this acronym SINCK (sounds like sync) which we want to share and have you apply it as best you can. Yes take liberties of course as these aren’t rules or core principles; hence the “worth trying” application.
Selfless: Todays workout isn’t about you (non-FNG Pax reading this now)
Inclusion: Give some space, but make sure FNG has a guy with him from beginning to end outside of the EH Pax and Site Q – give him a sense of inclusion
Naming: Be mindful of body language as he’s being named – we want him to come back out and his name shouldn’t take away from that (we know names don’t matter but he doesn’t)
Connection: Remember, you’re his first impression of F3 so try and connect with him, or listen for clues on who he may connect and relate to
Knowing: Get to know him and gather some background (who EH’d, how’d you hear about F3, where do you live?)
Once the FNG has been named, this is where the Jump Program kicks off. We have been gathering FNGs and their contact information and have a goal in offering monthly off-the-books (OTB) workouts. We’ve kept this OTB in an effort to remove the intimidation FNGs tend to feel in the beginning when working out with guys who have been working out a lot longer than them and/or they’re still trying to figure out what a Carolina dry dock is. The Jump Program team has been co-Q’ing a 30 minute workout, very Q-school 101’esq, along with a coffeeteria intro to F3 Q&A following the workout. Having co-Qs allows the newer PAX to ask questions, allows the co-Qs to answer questions and/or address basic “when I was new, this is what I remember having questions about, or not finding out about ‘x’ until I was a year into F3”. We all have these stories of course, but the idea is that the new PAX outnumber the co-Qs with the goal that they are surrounded by PAX on the same F3 knowledge base (i.e. they feel like one of the guys b/c the guy standing next to them knows just as much as they do!).
Certainly more to come as this evolves, and would love your help with FNGs encouraging them to attend the monthly OTB Jump Program workouts. If they miss one, they’re invited to come to the next one and more than once if they’d like. If you can help apply the SINCK, maybe this is something that makes the FNG think “I could see myself working out with this group”, which we all know is the first bite of the apple we all took when someone pulled us aside and said, “remember, you need to say your hospital name, age, FNG”.
YHC was honored to Q minnow pond on my actual 50th (RESPECT) birthday. since the theme is 50, the route was a loop with 5 pain stations with 3 exercises of 10reps (to equal 50 reps per exercise and lap). Goal was 5 laps for the gazelles.
The stations were at Main/Tom Hall, Tom Hall/Withers, Withers/Confederate, Withers/Watson, and Railroad/Main.
Unfortunately I scheduled skin cancer surgery 2 days prior without thinking about the implications. Doctor requested I not exercise for 2 weeks but I couldn’t resist. Reason why I mention this is as a Public Service Announcement: use sun screen all year long and always reapply daily to avoid skin cancer.
We started the beautiful morning with a nice mosey around the dumpsters. Thankfully, the one in the back had the aroma we were looking for. Oh, the memories.
Circle Up:
10 Merkins, 20 Windmills, 15 CDD, 12 Cherry Perkins, 10 Mountain Climbers, 10 Parker Peters and 10 Peter Parkers.
Mosey to the front for some circle of Abs.
Low and behold her come the Ruckers and they needed some men to help them carry their coupons. We joined them and did some Ruck Pushups, Coupon carries with shoulder press and squats and some Burpees. We then carried the coupons to Napa where we parted ways.
We had an AMLAPs with 10 burpees, 20 CDD, 30 Squats, 40 LBC/Hello Dolly, 30 lunges, 20 Merkins and 10 Bomb Jacks then a lap.
Once finished we mosey to COT and ended with some boats and canoes, Cha Cha Planks, Windshield Wipers and X-O’s.
Good time was had by all.
Keep the Change Orders in your prayers.
9 PAX gathered on a beautiful February morning – a preview of spring that is right around the corner.
Disclaimer and we started to mosey down road towards the entrance when Olaf came trotting out of the woods making it 10 PAX. Turned around at entrance and did some dynamic warmup on return to parking lot (Toy Soldiers, High Knees, Karaoke).
Maybe it was the weather or maybe it was just Olaf, but the mumblechatter was strong this morning.
The first Thang:
10 Minute hardCORE HIIT – 10 Exercises 45 Sec On 15 sec off
SSH
Freddie Mercuries
Standing High Knee Taps
American Hammers
Mountain Climbers
Laying Leg Raises
Plank In and Outs (think flying squirrel – plank jacks)
Plank side to sides (think elbow plank where you alternate rotating and touching each hip to the ground)
Star Crunches (essentially a Dying Cockroach)
Running High Knees
Before the circuit started, I proclaimed this was a core HIIT. So thank you Bandcamp for letting us know halfway through that we were doing a lot of ab work – very enlightening 😉
The next Thang:
“Twos”day Torture – in honor of it being 2-22-22 on a Tuesday
2 stations separated by .2 miles – Station 1 at parking lot where we park, Station 2 at parking lot at entrance
Perform following exercises at Station 1:
2 Mickey Mouse Merkins
22 MNCs while in squat position
22 Lunges (11 each leg)
Run to Station 2 (Plank for the 6)
Perform following exercises at Station 2:
2 Kraken Burpees
22 overhead claps
22 calf raises
Run Back to Station 1 (Plank for the 6)
Rinse/Repeat – we made it through 4 rounds
Moseyed back and finished back at COT right on time
NMM: As usual, an honor to lead the Pax. Naturally, the runs back and forth between stations today evolved into long sprint races and competitions of who could get their heart rate highest. Not sure there was a clear winner but we all got better together and fought the urge to slow down or cut it short. Maximus would have agreed that we earned our 1% today – great work from all the PAX. Thanks for the opportunity Shower Curtain!
-Badlands
Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.
NMM: Anxiety and gratitude are not able to occupy the same space.
Group 2
Group 3
Shovel Flag hand off for two leadership positions in the Fort:
Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC
Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.
NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.
—
Band Camp dismissed
The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.
With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.
So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.
To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead
40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above
50 Bent over rows
10 Thrusters
My job is done…time for Italian Job
Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.
Carry on
Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.
NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”
And like that, we’re out. Until next time…
Italian Job & Maximus