Tag: Pusher

Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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Pat McGroin Strain at The Colosseum

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Yeah, I strained my groin at The Fort on Saturday.  Yeah, it was still sore this morning.  But it ain’t just every week that Jekyll asks you to Q at THE Colosseum.  Could not cancel, no siree Bob.  And when Atticus and Pusher told me they were coming?  Well something special had to be drafted up.

Beautiful crisp morning it was after a nice rain last night.  An all-star PAX rolled in and after a quick disclaimer was issued, we were off.  As best as I can remember it, this is what we did.

The Warm Up

Brisk run through the car pick-up line and COP in the back B-Ball court lot.  We basically did about every exercise that popped into my head IC in no particular order:

  • Plank set
  • Dips
  • Merkins
  • Parker Peters
  • Peter Parkers
  • Plank Jacks
  • Mountain Climber
  • Low Slow Squats
  • Overhead Claps
  • Moroccan Nightclub
  • Windmill
  • Imperial Walkers
  • Side Straddle Hops

Now we were warmed up and ready to move to light pole ally for the fun stuff.  As we walked that-a way, I had Fusion and McGyver give us an Apache 10-count.  Who brought you out, how long ago, where’d your name come from?  Always enjoy this and always learn something new.  More to come on this.

The Main Event

At first light pole, 5 burpees

Second light pole, 5 burpees + 10 big boy situps.  We added an exercise and 5 reps at each pole.

3rd + 15 merkins

4th + 20 squats

5th + 25 LBC

6th + 30 overhead claps

7th + 35 mountain climbers

8th + 40 side straddle hops

I was pleased to hear Stang lament how terrible this was.  Mission accomplished!  We did another Apache 10-count, this time with FEMA.  Did you know he’s from Baton Rouge, Louisiana and that’s how we got his name?  Did you know he went to school at Louisiana Tech University?  Did you know that’s where I went to school?!?  Very cool.

Next another quick mosey back to the school to the half brick wall.  People’s chair in tight formation while the first in line burpee broad jumped to the other end.  I always like doing this to critique everyone’s burpee form and jumping distance.  It’s the little things, people.

Time running out but still time for some quick Mary.  Back to the blacktop curbs for 3 rounds – flutters, Freddy Mercury, and American Hammers.

Closing thoughts

Not much in the way of announcements / prayers.  Get engaged in Q-Source (great material BTW) and push yourself to attend a 3rd F event or two this summer.  You might just like it and you probably need it.  I know I do.  Prayers for patience with summer break kids and safety on vacations.  Thanks Jekyll for the opportunity to Q!  Hate you had to miss due to work travel but we’ll catch you next time.

Flat Tire

 

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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Blown tire = Bullpen

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Lets just put this out there.  I was HURTIN.  The Murph did me in like no one’s business.  Shoulders, arms, no extension.  The bed was calling.  Obligation as a PAX and as a site Q made my decision for me.  Have to do the hard thing.  Reborn has been on schedule for months and I got a call at 4:30 saying his tire had blown.  No problem.

Pulling into The Coloseeum there were already a large group of men gathering waiting.  With nothing prepared, I decided shared leadership was the key today.

Maximus: COP

Jekyll: 16s on the track.  Carolina Dry Docks and Jumping Lunges at each corner of track.  15/1, 14/2, 13/3….1/15.

Dungaree: Wall Muscle ups, BTTW

MacGuyver: Wall sits into merkins back into Wall sits (#crowdpleaser)

Gekko: Street lights.  AYG to next to pole 2, mosey to pole 3, AYG to pole 4. repeato until 10th pole

Walker: Cant remember but probably Merkins

Jekyll: Mary

all were completely smoked.  Always great to have the high energy and expectation from Walker.  He really drives me to be better and do better.  Unwavering principled man.

We finished up and met up with Ruckers and Pathfinders.

Aye!

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SlowBurning a Ring Of Fire

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Great morning for a workout!  13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.

We ran past BP in front of Jimmy John’s for a bit of COP warm-up:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Merkins
  • Windmills
  • Morning Wood, OYO

The Thang

We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring.  Time for a burning ring of fire.  Each pax was to start at a cone, doing the exercise (and count) written on the cone.  Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!).  After planking up , the pax runs to the next cone.  Rinse and repeat until all 12 cones completed.  Pax were encouraged to pair up.  YHC struggled to keep up with MOAB.  Here were the exercises, in no particular order:

  • 10 Monkey Humpers (4 count)
  • 10 Hello Dollys (4 count)
  • 7 Burpees
  • 10 Merkins (single count)
  • 10 SSH (4 count)
  • 10 Mtn. Climbers (4 count)
  • 10 Bombjacks
  • 10 LBCs(4 count)
  • 10 Plank Jacks (4 count)
  • 7 Morning Woods (turkish get-up)
  • 10 Box Cutters
  • 10 Seal Jacks (4 count)

Once completed, we moseyed to a nearby wall for a little People’s Chair:

Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)

We ended with Jack Webbs.  But wait!  We got to COT with 2 minutes to spare so we did a few ab exercises.

Great work by all!  Thanks to Hootie for the opportunity to lead!

Keep it spicy,
Old Bay

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4×4 Fun

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I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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Block Party Beat Down

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I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

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6 years, God only knows where I might have been….

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6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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