Jammin’ at The Hive

You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

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13 at Footloose

Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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Footloose for a Post 1/2 Marathon “no-running” Bootcamp

15 PAX made it out for a not so moderate beat-down after I had a brief taper week from the Kiawah 1/2 marathon.  Went through the disclaimer and the don’t sue me stuff an off we went for a very brief mosey that lasted all but 100 yards at most.

Warmup: consisted of windmills, Imperial Walkers, SSH, Cherry Pickers and yes some Broga.  The broga turned out to be quite comical as we all tried various balance poses.  Not good.

I had everyone line up for a very long Indian run down to the COG parking lot.  PAX stayed together pretty good no stragglers or rogue running going on.

On to the thang.  I broke out a winkie from a year ago that I never used for my 49th birthday.  You can guess where this is going.  We set up 4 corners with 3 exercises at each corner.  PAX stayed together for fellowship until the pain started.  First round was 49 merkins, 98 LBC’s and 147 squats. See the pattern there?  Not good.  Slow mosey to the next corner. 49 CDD’s, 98 calf raises and 147 flutters.  Mumble chatter started getting quiet.  Corner 3 49 SSH, 98 shoulder taps, 147 LBC’s. Last corner 49 Mtn. Climbers, 98 Rosalitas, and 147 Freddie Mercuries.  Not fun.  Started with an Indian Run back to COT, but ended up being a jail break due to cars.  With 10 minutes left we did a couple of rounds of 10 count exercise and running the stairs at FBC.  More pain not fun.  Finished up with COT.

Great time had by all!  Thanks for the opportunity Beacon!

 

Bass-o-Matic Out!

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LBC’s Galore at The Armory

One could assume that, being a Site Q, I would know the importance of posting a Backblast in a timely manner.  I have failed yet again.  9 days later…

8 guys met at Forest Hill Church to start the party at The Armory.  One day prior, I posted to Twitter that I would donate 2 boxes of Character Band-Aids to Cornerstone’s initiative for each pax that hangs out with me during my Q.  I have now included those 16  boxes in my total donation. The Fort is full of HIM, we have surpassed our 1000 box goal and will most likely hit 2000 boxes before Christmas!  Keep ’em coming!

Another initiative happening this month is NASA’s “November of 2000 LBC’s”.  I made sure these HIM were on track to hit that number.

The Warmup:
A slow mosey around the parking lot with Buttkickers and High Knees.

The Thang:
I set out two 35lb bells that pax would Farmer Carry across the parking lot and back and act as the groups timer. We had time to 16 rounds of kettlebell exercises. In between each round we would all complete 20 LBC’s together. 16×20=320 LBC’s! That wasn’t enough, I added 40 more at the end to get 360 LBC’s.
The kettlebell exercises were:
Curls
Swings
Side Swings
Rows
Lawnmowers
American Hammers
Plank Rows
Plank Crosses
Goblet Squats
Polaroid Crunches (maybe there is a real name for these somewhere?)
Skull Crushers
Lunges
Overhead Extensions
Figure 8’s
Halos
Around the Worlds

I asked Airborne to close us out with his Hip routine, he obliged.

NMM:
F3 will have numerous initiatives throughout the year.  We have some true High Impact Men in the group that lead the way supporting charities and organizations near and dear to their hearts.  Cornerstone and his Character Band-Aid donations to support Children’s Hospital; NASA’s supporting the Leukemia and Lymphoma Society; DD supported Let Me Run…It’s important that we, all of F3, support our Brothers to help make an impact in our community. I am honored to be a part of this group of men. Thank you for having me.

JWOW, thank you for the opportunity to Q.

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Tomahawk – Metal that Beavis and Butthead would be proud of!!

We had 6 PAC and YHC at Tomahawk for a gloomy morning but we did not let it dampen our mood. We cranked the Viking Metal (look it up, it exists) and kicked the day off right!

Slow mosey around parking lot

  • Shuffles
  • High Knees
  • Butt Kickers
  • Lunge Walks
  • Side Lunges
  • Mosey some more
  • Imperial Wakers
  • Hill Billy Walkers
  • Mosey
  • Bear Crawl
  • Squats
  • Bear Crawl
  • Moroccan Night Club
  • Bear Crawl
  • Squats

Grab Bells as get in Car Pool Line by school

  • Do exercise and then run 40yard, backward run back

R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl

  • Do exercise and then bear crawl 20 yards

KB Swing
Shoulder press
Upright row
Bent row
Lat raises

  • Do exercise and then run to wall and do 15 dips, run back

Lunge
Squat
Right leg
Squat figure 8
Left leg

  • Do exercise and then 5 pull ups on pillars

Flutter kick
Russian twist
V up
Hello dolly

The music was jamming and the men were working hard. Lots of encouragement and fellowship as well. Spoke about vulnerability and how it makes it grow and get stronger like building muscle. Men like to be private and just fix things, but sometimes that little bit of vulnerability and humility can be the answer to some trials and storms in our lives. Open up to your Shield-lock or Whetstone and grow from it!

Prayers for Punch-list awaiting new baby and Polaroid’s wife on career moves and Pinup on career decisions.

Humble and Honored men and KEEP ROCKIN!!

Cake Boss!!

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Support Thanksgiving Food Efforts in Paradise

***** Update Thursday 9:00 pm *****
Great thanks to the PAX who have donated, and in just one day 1/2, we reached our goal!  Please, no more donations, but, if you were considering, let Bolt know in case we want to add additional families to receive food.
If you would like to volunteer to help deliver (no 2.0’s on delivery, please) to the families, please let Bolt know ASAP. Delivery is being planned for Saturday from 1-3:00 pm (before the G-Fit workout). If needed we will deliver later Saturday, or on Sunday.
For this saturday….1-3:00 pm – food delivery…followed by G-Fit with the kids at 3:00 pm  please join us and bring the 2.0’s to g-fit!!!!

I will be purchasing food tomorrow.  Today, I was able to get 10 large baskets with Thanksgiving themed ‘liners’ (for a nicer food presentation) at a near-donation price from the Humane Society thrift shop. They have supported us previously, and offered to continue to give us sports balls which we use and distribute to the kids in Paradise. We will also be getting a supply of corn, beans and yams which we will not have to purchase. This means we will be able to give the families a larger gift certificate to the grocery store to purchase any additional food items that may want outside of our basic food items (ie. dessert, etc).

Thank you! bolt *****

 

Thanksgiving is nearly upon us,  and Bolt and Deacon are seeking PAX support (quickly) in a small effort to provide full Thanksgiving meals to families in Paradise.

F3 has had a presence in Paradise for over a year and half now. In past years we have had a community turkey drive. We are changing it up this year to provide (at least) 10 full meals to specific high priority families in need. We are working with Kim at SON Ministries to identify these families. But we must move quickly in our efforts with a target delivery of this weekend 11/17-11/18 and an absolute deadline of Tuesday 11/20.

<See also below schedule of events in Paradise over the Thanksgiving holiday>

Each meal will consist of a turkey and all side dishes (list below) needed for a full meal. THANK YOU TO FIGARO (Montrio Belton) who will purchase all of our needed turkeys! This means we just need the side dish item package.

*** As of 11/14 8:15 am, WE ONLY NEED 5 MORE FULL SIDE ORDERS! Full orders are about $30 unless you want to add few items, ie. dessert) ***

HOW TO SUPPORT

  • Purchase the side items on your own. IF YOU PLAN ON PURCHASING THE FOOD ON YOUR OWN, PLEASE LET BOLT KNOW IMMEDIATELY FOR TRACKING PURPOSES!
  • Partner up with another PAX to purchase the items.
  • Donate any money amount to Bolt via Paypal. Send to: thenewpauko@hotmail.com
  • Pledge: If you want to commit but can’t do PayPal, just let Bolt know ASAP and he will cover your pledge until he sees you next.
  • From there, meet up or schedule pickup with Bolt or deliver to 3728 Leela Palace Way in Waterstone near Tega Cay.
  • Assist in delivery to families in Paradise.

Paradise Schedule of Thanksgiving events

  • Sunday, November 18. Volunteer at “Harvest of Thanks and Poor Man’s Meal”, a community meal held at Jerusalem Baptist Church in the Life Center. It would be great to have F3 support at this community event. More details to come via Twitter.
  • Weekend 11/17-11/18 through Tue 11/20. Help to deliver our holiday meals.
  • Saturday, 3:00 pm,  11/24. Post at G-Fit with a holiday pizza/food party following.

Thank you to everyone for your support on this endeavor and to all PAX that have joined us in Paradise!

Aye! Bolt …….. Always open for suggestions!!!

Food side list –  (You can shop anywhere and you can alter this list as you see fit. Pics below are from Harris Teeter. This link may take you to the shopping cart: https://shop.harristeeter.com/store/C39878905#/cart)

Required:  8-10 lbs potatoes, stuffing @ 12 oz, green beans @ 30 oz, corn @ 30 oz, collard greens @ 30 oz, cranberry sauce @ 14 oz, gravy @ 18 oz, mac and cheese @ 3 boxes 20 oz.  This list includes mostly canned foods because delivery will be days before Thanksgiving.

Possible additional:  celery, onions, carrots, sweet potatoes, rolls/biscuits, DESSERT.

( I don’t think these screenshots have turned out too well. Will try to improve.)

 

 

 

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Charter Band-aids for Little Warriors – PreBlast

As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Ash to Ash at Tomahawk

9 PAX gathered in the only slightly cool October gloom striving to be better. After a disclaimer, we were off on a Mosey around the parking lot.

Warm Up:
SSH x25 (everybody’s favorite F3 classic first exercise)
Mountain Climber x20
Hold Plank
– Honeymooner
– Down Dog
– 6 inches
– Honeymooner
– Down Dog
Mountain Climber x20 (got some mumble chatter spiking after this)
Imperial Walker x20
Hillbilly Walker x20
Good Mornings w/ bells x5
Al Gore Good Mornings x5

Seated forward bends to stretch out the Quadratus Lumborum. (Look it up)

Lined up at the bottom of the parking lot facing the school.

Swing x10
Snatch x10 (each arm)
Squat x10
Lunge walk w/ pass through up to the islands nearest the school
Swing x10
Snatch x10 (each arm)
Planked up: Honeymooner/Down Dog
Swing x10
Snatch x10 (each arm)

Moseyed to a parking lot island with grass, touched the grass, and returned to our bells.

Swing x10
Snatch x10 (each arm)
Squat x10
Solo Test x3 (each arm)
Overhead Squat x10 (each arm)
Swing x10

Moved towards COT, dropped bells.

Found some wall at the school entrance.

BTTW w/ Shoulder Taps x10
People’s Chair – brief lecture on nihilism
BTTW w/ Merkins x10

Back to COT:

Sit and Press x10 (big boy sit up and overhead press)
Flutter w/ press x10
Skull Crusher x10
Time

Naked Man Moleskin:

YHC has been pondering this poem lately.

Ozymandias: by Percy Bysshe Shelley

I met a traveller from an antique land,
Who said—“Two vast and trunkless legs of stone
Stand in the desert. . . . Near them, on the sand,
Half sunk a shattered visage lies, whose frown,
And wrinkled lip, and sneer of cold command,
Tell that its sculptor well those passions read
Which yet survive, stamped on these lifeless things,
The hand that mocked them, and the heart that fed;
And on the pedestal, these words appear:
My name is Ozymandias, King of Kings;
Look on my Works, ye Mighty, and despair!

Nothing beside remains. Round the decay
Of that colossal Wreck, boundless and bare
The lone and level sands stretch far away.”

The things of the earth for which we labor will inevitably fade away. (Which lead to some mumble chatter about “why did I show up then?” hence the Nihilism discussion.) But our identity is not found in earthly things, and on this we can be thankful. For our labors in for our 3rd F identity will not fade away. What’s the difference between Ash Wednesday “remember that you are dust, and to dust you shall return” and the ethos of Nihilism:  skepticism maintaining that nothing in the world has a real existence? Only faith.

Announcements:
Christmas Party – 12/1: Sign up Now
Fast 5 – 10/27

Prayers:
Many – we never know what others are carrying with them. May we all be mindful of that in our interactions.

Band Camp dismissed

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No Fear = No EnCOURAGEment

22 boot campers (including 1 FNG) and 5 runners posted to THE Ballroom this week looking for some #Encouragement along the pothole-filled road of life.  YHC offered a full Disclaimer for the benefit of our FNG (T-claps to Barney Fife on the EH) tipped the cap to Sir Topham Hat, who passed the Q baton to YHC due to work travel.  The word of the month (Encouragement) served as the inspiration for today’s adventures in the gloom, so thanks also to Chicken Hawk for his continued wisdom with that program.

Encouragement:  root word = Courage

Courage (noun): strength in the face of fear

With this backdrop, the workout unfolded with the objective of getting pax in touch with their own sense of #Fear to illustrate the experience of #Courage and the need/ability/practice of exercising it and #Encouragement of their brothers.

The Thang

warm up run to the football field

COP — SSH, IWs, Hillbilly walkers, Bombjacks, merkins, burpees

Line up along sideline, 3/4 pace sprints — to near hash/back, then far hash/back, lastly far sideline/back

Circle up for the Main Event (Fear or Favorite)

Pax were asked to identify the exercise they most #Fear when they hear the Q say “The next exercise is ___________.”  They were also asked to imagine their #Favorite exercise they like to call when they are Q.  Then we launched into 30 mins of Pax-suggested/Q-chosen exercises.

Plank jacks (Fogerty), Gravedigger (Culture Club), Partner Carry (Bass-o-Matic), V-up Roll-up (Polaroid), Sprints (FNG!), Moroccan Night Clubs (Assassin), Jack Webb (Magnum), Squats (Strawberry), Burpees (Pinup), Merkin (Rebel), Knee Tar N’Dyae (Rebel), Tunnel of Love (Twister)

Mosey home

Final ab work — American Hammer, Flutter

COT

Moleskin

T-claps to the pax for the enthusiastic participation, mumblechatter and #Encouragement throughout.  Apologies to those pax whose exercise I missed and those who I mismatched in the list above.  I know we started with Fogerty catching much flak for a stuttering proclamation of “Plank Jacks” to get us rolling.  Bass-o-matic challenged himself and all the pax in the early going with the Partner Carry call-out.  Yes, YHC quickly claimed FNG/Half Dome as partner (purely for teamwork purposes, I can assure you…it had nothing to do with his svelte frame).  Pinup threw down the gauntlet, claiming Burpees as both his Fear and his Favorite (1500 in September seems to prove the point — well done!).  Strawberry (on only his 2nd post!) showed he knows the proper rhythm of a workout by calling for Squats immediately after Jack Webb (get this man into Q school ASAP!).  And Twister had his mic drop moment with Tunnel of Love to cap it all off.  Fun times throughout!

Welcome to FNG/Half Dome, who posted at the behest of Barney Fife (kudos to both)!

Finally, just a recap on the theme to reinforce the message.  YHC, in my prideful youth and throughout a very long stretch of adulthood, deluded myself that I was purely self-motivated, and no outside influence, inspiration or good words could make a difference to my spirit or performance.  While my M openly claimed her need for affirmation and #Encouragement, I laughed those things off, as though those who needed them were weak, meek and timid.  I also claimed to have few worries or fears throughout these periods.  A-ha!!!   There it is — the smoking gun.  Since #Courage can only exist in the midst of #Fear, I must’ve needed nor displayed any #Courage throughout these years.   And in the absence of feeling #Fear and gathering up #Courage, I had no recognition of the need or value of #Encouragement.  And, so it follows sadly, that in the absence of my personal experience of these, I fumbled and floundered in expressing #Encouragement to those around me who longed for it.  This shortcoming became a significant blind spot and weakness in leading others, including my family.  Yes, sad.  Yes, true.

While I still have plenty of room for growth in the area of #Encouragement of others, my ship turned around when I became more sensitized to my own fears, and I felt the power of #Encouragement from others, and I demonstrated the #Courage that was somewhat dormant inside me.  So, the lesson here — soften your heart, look yourself in the mirror, get in touch with your #Fear.  From that point, you may find immense personal growth opportunity and the ability to better relate and #Impact those around you through #Encouragement.

Thank you to Short Sale for the Q opportunity and to all the pax for making the experience real!

 

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Conveyor Belt of Pain

10 HIMs arrived to  see silhouettes of YHC’s untold horror in the backdrop of gloom at The Hive. After disclaiming that YHC is terrible at counting before 0800 the regular disclaimer was administered.

Things started out normal with some SSH to get the blood moving.  It’s really a great way to make the PAX feel like a regular workout is on the horizon.  Then we moved into a wide leg stance (sorta sumo) and dropped our six’s close to the pavement to get the hips opened up. Moving from one leg to the other, we stretched out the hamstrings and other muscles some people tend to forget exist. From there, we inched our feet out as close to a full split** as each man could handle, put our fingertips on the ground, and did fingertip pushups.
**except Band Camp, who surprised everyone in a full split without making a face

From there we went to the Conveyor Belt across the parking lot.  Each station had two parking slots between them and each exercise was given a brief demo before we dropped our bells at various stations and jumped on board.  The slots were:

  1. KB Swings (40 and a 30 were available)
  2. Box jumps (30x24x20)
  3. 3/4″x72″ Iron Staff – wrist rotations (I looked this up, pronation and supination of the wrists)
    1. Holding the staff straight forward, rotate to the left and right
    2. The work experienced with these is in hand placement, speed of rotation, and stopping momentum
  4. 10lb Training  Mace – barbarian swings
    1. Swing the mace to align it with the chest at shoulder height to the left and right, when the arm close to the ball crosses the body, it’s on the bottom.  When it’s on its own side, the top
  5. 3/4″x72″ Iron Staff – tip ups
    1. Hold the staff vertically with forearm horizontal
    2. let the staff fall down to horizontal, using only forearms, pull it back to vertical (mostly the first two fingers)
    3. Alternatively, with arm hanging, adjust the staff so that the long end is behind you and use only forearm muscles to bring it back to vertical (mostly the last two fingers)
  6. Tricep Extensions with that 40 pounder
  7. BB bag – ~14lbs of steel BBs in a 9×9 canvas bag
    1. hold the bag with one arm at eye level as far away as you can from your body, gripping it by its side with fingertips (so you’re looking at a square), the opposite hand is at your side.
    2. Let go of the bag and as you pull that hand down to rest, the other snaps up to grab the falling bag, again, with fingertips, raising it back into position.  There should be some hang time.
    3. Alternate hands, trying to keep the bag floating in the air with a bit of hang time
  8. Curls – 25lb bell
  9. Squats
  10. “Pick your own Mary” with a 25lb bell (YHC didn’t have enough slots for everyone, so this one came from the aether)
  11. Same as above, but disappears after a few seconds, explanation below

Timing:
There is always a traveling PAX. The PAX starting at station 11 did a small amount of Mary, then high-tailed it for station 1, taking over that station (at this time station 11 disappeared). The displaced PAX from 1 then bear crawled over two parking spaces to 2, relieving that PAX of that station, who would bear crawl to 3.  This continued until station 10 ran back to station one.

After a full circle of fun, everyone took a nice, restful run across the parking lot, and picked up where they left off.

This went on with everyone working together in harmony until there was about 2 minutes left in the workout and we were one station short of a full circuit.

Everyone circled up by the gear, YHC ran to grab a phone (pulling something in my calf halfway there…) and ended with COT.

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