Tag: Omaha

High Intensity SeaLegs

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The gloom was dark and the air was thick with humidity.  Any sane person would be under the covers giving their M’s a dutch oven, but not these brave Pax, oh no. Myself and three other  High Impact Men of F3 Lake Wylie/The Fort resisted the urge to do the easier thing and gathered themselves to SeaLegs for a high intensity beatdown the likes of which SeaLegs has never seen before(that’s probably an exaggeration).

A disclaimer was given (I’m not a professional/can’t sue me, the school, F3, the nature preserve, yada yada yada). Fun fact Yada means “to know” in Hebrew. I see what Seinfeld was doing there. We then proceeded with a warm up.  A warm up? At SeaLegs? Isn’t running a warm up? I say no and I was the Q so I directly ripped off Cha Ching’s parking lot agility drills from yesterdays CrowsNest Q and implemented them to my own Q. Run up a parking lot stripe/side shuffle over to other parking lot stripe/nur back down/rinse and repeat throughout SeaLegs parking lot. Now that’s a warm up.

We then did a routine run from the back of the school to the back of McDowell Nature Preserve and back. Just because it is routine does not make it easy however.  By this time all the Pax were glistening with sweat, wondering to themselves “is this over yet”, but no, there was 19 minutes left and I was just getting started.

The next evolution of the workout was to go to the bottom of the Abyss hill, sprint up it then run the track once, come back, rinse and repeat till we got a mile in, which we did.  At this point there was still 7 minutes on the clock and we still had work to do.

We once again went down the hill and Nur’d up twice then sprinted up it once.  We then ran back to COT where we did 3 light post to light post sprints to finish the workout strong.  Hushka said we got 4.2 miles in, all at different intensities, which to me was a job well done by all the PAX.

Observations- SeaLegs is a hidden gem amongst the AO’s of Lake Wylie/The Fort.  There are hills for days there which makes you a better runner, which makes your bootcamps easier, which makes your overall fitness better.  This AO should be attended at least once a month if not more so, despite the competing AO’s. Give Haushka your support!

Prayers for teachers for the upcoming year, Omaha learning how to drive and making the Cross Country team at his school, and general daily anxiety for everyone.  Prayers for me at Spartan Race this Sunday(I heard the Sweati was harder so I should be fine). Thanks Haushka  for the opportunity to lead. Peace!

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Sea Legs?

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We ran.  The end.  Actually…on a steamy May morning, myself and 4 other Pax defeated the Fart Sack King, laced up our running shoes, put on our reflective vests and strapped on our headlamps for a run at Sea Legs(also known as the Abyss).  Disclaimer was given and we moseyed.

We started behind the school and wrapped around till we hit the intersection into McDowell Park.  We did a straight shot to the rear lake then headed back to COT where I had cones ready for us in the parking lot.  We did 3x Suicide Drills, then we did 3x sprints from light post to light post.

With 12 minutes left on the clock we finished with track work in the back.

Prayers for sick and injured Pax and homeless children.  Thanks to Hauschka for the opportunity to lead!

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Hills, Hills, Hills

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We ran.

Mile and a half-ish warm up around the parking lot, up the back hill, around the front on 49, back into the parking lot, around towards the back of the school, around the track, and back out to the front entrance near the metal barrier.

Ran the hill from the barrier to the stop light on 49 x 5 at a 3-5K pace with a light jog back down and a 30 sec – 1 min rest between.  Note: some people’s 3-5K was more like a sprint.

Indian Run from the stop light to the back bus parking lot hill.

Hill sprints from the 2nd light pole to the gate x 6.

After final sprint, we took a run up 49 in front of the school again back down to the main parking lot .  With a few minutes to spare, we were able to get in one final Indian Run around the parking lot before COT.

Announcements: Turkey Day Convergence, Band Aids, F3 Christmas Party…

Prayers: Travels for Turkey Day and Royale for patience as he continues the journey of Fatherhood (which we all can use).

 

Thanks for the Q opp. Hauschka!  Put me back on more often to keep me accountable for getting out and keeping me honest in my runs!

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2017 Clave Boss 5k/10k & Christmas Convergence

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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

 

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5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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Not Too Much Running

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So 8 Pax showed up at the Deep for a muggy 78 degree early morning beatdown.  Cha Ching asked if there was going to be a lot of running, to which YHC responded, “Not too much” (We will come back to that).

No FNG’s were present but a short disclaimer was given anyway to ensure the PAX knew they weren’t being led by a professional.  With that, we were off for a mosey around the back of the school with butt kickers, high knees and toy soldiers.

Warm Up

15 – SSH
15 – IW
15 – Mountain Climbers
15 – Peter Parkers
15 – Parker Peters
20 Moroccan Night Clubs (Cadence called by my 2.0, Omaha, which was really cool)

The Thang

Mosey to the parking lot on the side of the school for some 4 corners

We spent a minute talking about discipline and using our time exercising to think of areas of our lives where we lack discipline and need to make improvements.

5 Kraken Burpees in the center, head to a corner, perform the exercise and back to the center for 5 Kraken Burpees, etc…

Corner 1 – 30 Carolina Dry Docks
Corner 2 – 30 LBC’s
Corner 3 – 30 Jumping Lunges (each leg with lot of mumble chatter)
Corner 4 – 30 Diamond Merkins

Rinse and Repeat X 2 (Audible for 15 jumping lunges each leg and 20 diamonds for subsequent repeats)

Mosey to the side of the school and grab some wall for People’s Chair

Pax 1 bear crawl to the track (15 yds.) for 5 squats, next Pax, etc…
Rinse and Repeat X 3 and alternating on one legs holds for the repeats
Final Wall Exercise, hold BTTW until failure. Nice job Brickhouse for leading the way!

Mosey to the elementary track for some running (not too much)

Pax were instructed to run a mile at their own pace. Each lap was to be preceded by 5 Kraken Burpees. Sort of a Kraken Burpee mile. After all of the Pax finished, and great job to all, we moseyed back across the street for stretching and COT.

The Moleskin

Thanks to all the PAX for enduring more running than I thought I had planned. When we finished up, my watch read 3.1 miles. My “not too much” running ended up being more than usual. Sorry Cha Ching for the unintentional false advertising.

As we circled up we finished with a few words on discipline. As we think about our lives and all of the good things that we have to be thankful for, including those areas where we are very well disciplined (like coming to a workout on a Saturday morning), we are forced to think about the area(s) of our lives where we lack that same discipline. Hint: The area(s) we have much work to do are those that we repeatedly ask for forgiveness from God and/or others. The writer of Hebrews refers to it as “the sin that so easily besets us”. If we ask God for help in these areas, he will surely offer help. We just have to ask.

Prayers

Brickhouse – upcoming adoption
Cobra Kai and wife Jennifer’s recent test results
Injured Pax
Tater and ongoing trials with his eye. Prayers that the latest treatment will help.
Cornerstone’s daughter Emma and ongoing treatment

Great job guys! Thanks Royale for the opportunity to lead!

Hauschka

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