Honored to Q at The Fort, thanks to Bonsai, 13 PAX and Old Bay for bring us an FNG, Sherbet
Laminated post-it note in hand, and we’re off
Mosey around path, circle-ish, 10 SSH, 10 Imp Walker, 10 LSSquats
Mosey to next lot toward downtown, circle up, 15 SSH, 15 Imp Walker, 15 LSS
Mosey to next lot toward downtown, circle up, 20 SSH, 10 Imp Walker, 20 LSS
Mosey across the street to the next lot, 10 merkins, 10 LBCs, 10 jump squats
Mosey up the big hill to the big lot, 15 merkins, 15 LBCs, 15 jump squats
Move to the end of the lot, exercise 1/2 way across to lot, jog it out the other 1/2
Karaoke L, Karaoke R, Powerskip, Squat Walkers, High Knees , Butt Kickers, 50%, 75%, 100%
Half way through the round Beacon and Corruption found us and we hit some of the warm-up highlights again
10 SH, 10 Imp Walker, 10 squats, mosey to the other side of the lot
10 merkins, 10 LBCs, 10 Jump Squats
Back to suicides
20 merkins
20 merkins, 50 LBCs
20 merkins, 50 LBCs, 10 Makhtar N’Diayes
Mosey back down the hill, back toward the park to find a piece of wall … wall sits while everyone pops out for 2 burpees
Mosey back-ish, taking the long way around, for a good 3/4 mile trip home, one stop for 25 SSH
A sticky, pre-July 4th convergence group showed at THE Ballroom. The Pax answered the Siren Song published on the Twitter machine put out by YHC. Pleasantries exchanged, disclaimer was disclaimed. Let get to it.
Mosey to other side of the school for :
COP:
Seal Jacks * 25
HILLBILLY WALKER * 15
Merkins * 10
Squats * 15
Wide Arm Merkins * 10
Windmills * 15
SSH * 20
Mountain Climbers*15
MOROCCAN NIGHTCLUBS * 20
3 BURPEES OYO
MOSEY to HILL on side of school; Jacobs’ Ladder 10s- 1st set-LBCs at bottom, SSHs at top. No 2nd Set was added as the Q had forgotten how large this hill can be.
THOUGHTS ON LIBERTY- Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty.– John Kennedy
CONSIDER THE MANY FREEDOMS THAT WE TAKE FOR GRANTED, LIKE TRAVELLING THE COUNTRY FREELY. PRAY FOR THOSE IN THE WORLD WHO ARE BEING IMPRISONED FOR SEEKING THE SAME FREEDOMS
MOSEY TO the back wall of the School FOR TABATA- 1 MINUTE AMRAP EACH EXERCISE, 30 SEC REST. , SQUATS, MERKINS, LBCs, CALF RAISES, FLYING SQUIRRELS, MNCs, Freddie, CRAB CAKES, MONKEY HUMPERS, SSH. The Crab Cakes were the real crowd pleaser.
Mosey to COT: Announcements, Prayers for everyone’s safety on the 4th, Bullwinkle and family, Kids staying safe in summertime.
Need to get on more Q schedules as it’s always an honor to serve the Fort Pax.
31 Pax descended upon Slow Burn for an epic adventure. A #noderate workout plus high humidity had been promised and both were granted on this day.
Personally, YHC loves what the Pax have done in creating moderate workouts across the Fort. As a result of their efforts, we have welcomed many great men who have contributed across all 3 Fs within our region. The success stories are limitless and we are proud of their efforts.
YHC felt a significant responsibility as Q of Slow Burn to lead a workout that would not be defined as moderate but would allow for modification and picking up the 6. These are the consistent themes from the Q101 document that CSPAN put together some 5+ years ago. Several #truths weigh heavily within this document which are simplicity and scalability. Simplicity as Q is defined as keeping it familiar, less complex and don’t be shy about stealing from others (Jekyll in this case) or backblasts. Scalability as Q is defined as – a scalable workout is one that is tough for the strongest of Pax, while at the same time not over-smoking the back of the pack. All workouts are no drop; without exception. Under no circumstance should we ever leave a Pax alone.
In keeping with these two principles, YHC was to Q a workout that was both simplistic and scalable while ensuring that the Larry Birds got all they could handle.
The Thang
Mosey around Empire Pizza building (the smell was horrible) and back to Empire lot
FYI CSPAN attempted to scare a cat during this sequence…not a good idea!
COP
Windmills
Merkins
SSH
Squats
Mtn Climbers
Mosey to Lowes parking lot – Q dropped the Weinke but Rebel had my back. Thanks!
Crazy 8s – Eight exercises done during each circuit
Burpees
Derkins
Dips
Squat Jacks
Bombjacks
CDD
Lunges
Plank Jacks
Circuit was done with 1 rep (This can’t be that bad, right?!? for each exercise followed by a mosey in a figure 8 pattern around Lowes and Empire lots
Add one rep to each circuit during each of the 8 stops
Mosey back to Lowes for Mary
LBCs
Big Boys
Gravedigger L and R
Hello Dolly
Superman x 3 (Cant ever remember all of the Sale brothers nicknames!)
Mosey Home
Moleskin
After the 6th round of the circuit, YHC noticed that the Pax were beginning to tire. In an effort to leverage #pride, each man was asked to grab a partner for the exercises to ensure completion. You never want to let a partner down!
Prayers to BTB, praise to Frat Boy, prayers to Maximus on his vacation travels
Sweatie is 7/14 at 6 AM at Footloose – Does anyone really know the details? Thats a true CSAUP!
Thanks to Smithers for his leadership of Slow Burn
Seems like soupy weather is quite the norm these days, and the gloom at TheYard was no different. 11 pax posted, with one an FNG soon to be named “Airsoft”. Following in the pattern of TheYards previous workout with Chickhawk and his 2.0 Shinguard (who were MIA this week), Hurler was tasked to take the warm-up, and also helped plan the weinke for the rest of the workout.
The Thang
Disclaimer was issued and Hurler grabbed the reins for a mosey toward the west side of the middle school. Landing in the far parking lot on that end, he lead us through warm-up.
Side Straddle Hops x15 (IC)
Imperial Walkers x15 (IC)
Mountain Climbers x15 (IC)
LBCs x10 (IC)
Merkins x10 (IC)
Run Stance Switch x10 (IC)
Crab Cakes x5 (IC)
Hand-off to OldBay
Main Event
Luck for us, the gates to the football field were unlocked. We moseyed there to find 15 cones set up in a large ring around the center (about 40 yards in diameter). Yep, all pax were about to fall into a burning ring of 🔥fire🔥. At each cone was an exercise (with number of reps). Each pax picked a cone (Twister was voluntold to pair with our FNG) as the starting point. Process was as follows:
Do the exercise at that cone
Run all the way directly across the ring around the opposing cone, then back to the center.
Plank at center for 10 seconds, then do 5 plank jacks.
Proceed to next cone (clockwise).
Repeat until all 15 cones where done.
The exercises were as follows:
10 Monkey Humpers (4 count)
10 Hello Dollys (4 count)
5 Burpees
10 Merkins (single count)
20 SSH (4 count)
10 Run Stance Switch (left+right = 1)
10 Bombjacks
10 LBCs (4 count)
10 Peter Parkers (4 count)
6 Morning Woods (turkish get-up w/o the bell)
10 Box Cutters
Bear crawl to center and back
10 Flutters (4 count)
10 Crab Cakes
10 Speed Skaters (left+right=1)
Mid-way through, we took a quick recovery break to talk about why we say “Yes” or “No” to our friends, co-works, wives, and kids. We also talked about fighting BOMS (bitter old man syndrome).
Next we slow-moseyed to another configuration of cones. Pax were split into two groups, each representing an unspecified World Cup team. Time for some PKs. Here’s how it worked:
First pax in team 1 randomly drew an exercise from the Bucket o’ Pain.
Pax then attempted to kick a soccer ball between a narrow goal (1 yard) about 10 yards away.
If the pax missed, his own team had to do the exercise. If the pax scored, the other team had to do the exercise.
First pax in team 2 then took a turn
Repeat, alternating teams until app pax had a chance.
Mosey back to COT
Great work by all packs! Special welcome to Airsoft, who did awesome (and special thanks to Twister for taking good care of him!).
What is a minute? It’s not very long, and they go by SO fast! Today we had 14 PAX and we learned how short/long a minute can be!
Started with a disclaimer, and then a mosey down to the parking area past the Empire Pizza strip.
Warmup:
25 SSH’s in cadence
10 Windmills in cadence
25 Mor. Nite Club’s in cadence
25 Overhead Hand Claps in cadence
And then we got right into it. We were not going to do much running, in fact at this point we had done exactly half of the running we were going to take on this morning. Instead I utilized a bit of technology (having some of the standard technological issues) to setup a solid 34 minute workout in minute increments. We did two rounds, with a 2 minute break between rounds. The list below are the exercises we did for a minute (30 second breaks in between).
Didn’t look like too much on paper, but we got our sweat on for sure, even without the running!
Side Straddle Hops
Merkins
LBC’s
Calf Raises
Squats
Dips
Plank
American Hammers
Wide Arm Merkins
Flutter Kicks (the final round of flutters was performed at COT).
It’s been a busy summer, but I enjoyed being able to take the opportunity to Q the workout today.
COT: Prayers
Bob The Builder’s recovery
Popper’s recovery
Traveling mercies for those heading out of town over the upcoming holiday
It was a blessing today to Co-Q with my 2.0 and experience him stepping up to help lead the Pax through all his self-doubt and anxiety as we have all experienced when we were asked to step out of our comfort zone.
After many challenges of getting him to think through a plan, a sleepless night and pure unadulterated anxiety… he ultimately stretched the Pax out and completed 5 rounds of COP exercises with perfect voice commands to command the pax. With no Weinke in hand no less. #Impact
The message:
We spoke about impact. We spoke about impact from the perspective of the impact we have on others and thinking about what do we want others to say about us at our own funerals. What Impact do we want them speaking about? But we also spoke about those things that have an impact on us. As unpleasant, vulnerable or difficult as they are we need to recognize those things that have a positive impact on us (i.e. F3) and keep doing them. Keep going and letting them have their impression on us.
The Thang:
Mosey to side parking lot for some stretching and COP lead by Shin Guard
COP included
Merkins
Squats
Moroccan Night Clubs
LBC
Mountain Climbers
Mosey to Basketball lot
Rugby Sprints including CDD, Merkins, Flying Squirrels, High Low Flutters
To the wooden tree boxes split into 2 groups group 1 doing or toe touches x2 rounds Dips x 2 rounds and Irkins x1 rounds and group 2 running while group 1 does exercise.
Mosey to wall for some wall sit, bear crawl indian run x2 then some other fun wall activities.
COT
It was a pleasure to lead today and I’m very proud of my 2.0. Aye!
Thanks to Smithers for the opportunity! Reaching respectable now allows me to feel a little more comfortable at a moderate workout. No more razzing from the PAX!
Arrived early, set out things. Put in the bifocal contacts to help see taped-on-arm weinke (as usual). The bifocal contacts did not really help too much but this weinke was almost memorized. Welcomed the PAX. Lots of new faces for me. Highly recommend to get out to different workouts and meet new guys. Read the disclamer.
Mosey along Empire Bldg with high knees, toy soldiers, shuffle it up. To middle of parking lot for warmup exercises: SSH, WM, LBC, Merkins, Goofballs, IW, Flutters, MNCs. Then to curb for a couple new exercises for many…
Rocky Balboas (boxing motion, alternating toe taps on curb), Twist Merkins or Nipple Scratcher Merkins (hands on curb, on drop down, one leg twist through trying to get each “nipple”…hey, it’s in the exicon…to touch the curb), RB’s again, Mike Tysons (feet on curb in flat position, squat, on the up, do a merkin), RB’s again. Back to middle of parking lot for…
…4 corners explanation. 4 cones at the corners with 3 exercises each. Complete exercises, plank until ALL PAX done, mosey to middle for core work. Broke into groups of 4.
We got through one cycle. Core work included LBCs, Hello Dolly, Freddy Mercury, Protractor, and… I think here…maybe in warmup…”point/whip the finger” one leg flutters. Ok, I made this name up. An exercise I do, on six, one leg tucked under butt, one leg flutter, lower as safely as you can from flat to on your elbows. The flutter leg is the ‘pointer’ of the 5 body appendages.
To side of Lowes. Stayed in groups of 4 and had 4 stations.
Station 1 sprinted length of Lowes and yelled “turn” at the corner signaling other groups to turn around. (This was to have e1 finish about the same time.)
Station 2, 2 PAX carried the #120 Worm coupon until hearing “turn” then handed off to other 2. Good job PAX in improvising the alternating carry as I had not indicated so.
Station 3 Burpees until finish.
Station 4 Lunge walk until hearing turn then back.
Oh yea, PAX carried and passed around a 30# coupon the whole workout. I did not say, but this coupon was intended for a peoples chair line pass w/ overhead press, curls, etc, if we had time. We didn’t.
We covered good standards of a workout including small group, partner and individual work. And for a moderate workout, maybe a little less running, a few less reps and nice mix of moving and rest time. Weinke it so that PAX are finishing exercises about the same time.
COT.
Noted to PAX to talk with your kids about things in the news, including recent suicides and the immigrant situation. They are seeing these things and it is our job as fathers to talk with them the best way we can.
Prayers for Foley who is dealing with cancer.
Sweati on the way! No details yet makes it all the more intriguing. G-Fit in Paradise and CAH workouts need Q’s! Use this opportunity to take a small step to #ServeCommunity. F3Dads Camp Thunderbird camp coming up near end of summer.
Shout out to NASA for his work and commitment to CAH.
All are invited and encouraged to attend the 4x/week F3 gatherings in Fort Mill to improve your mind and spirituality. It is an open environment and all men will feel comfortable.
Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.
After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.
The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .
Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .
We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .
Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.
We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.
FBI PFT is as follows:
Max situps in 1 minute
300m sprint
Max pushups
1.5 mile run
Pull-ups (optional) we didn’t have enough time for these.
Out of the 25 PAX that posted only 7 passed unofficially.
Dark Helmet
Subprime
Sasquatch
Skate or Die
Harry Carry
Caddy Shack
Bonsai
Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!
My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.
Thanks to sugarbug for the peaceful transition and thank you for all your leadership!
24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??
The Thang: Lots of mixed (non-4) counts
Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.
Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)
Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats
Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.
Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.
Mosey back towards COT with a lap around the basketball court.
At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)
NMM:
As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.
How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?
Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.