Tag: Pusher

Make TIME : Colosseum

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Nov 6th

14 HIM came to get better this warm, gloomy Tuesday morning, with T Claps to Sugar Daddy for bringing out FNG (Tin Cup).  YHC – Fogerty completed the Principles of F3 with the group, disclaimer completed, time to Mosey.

Warmup : Slow Mosey, Butt-Kickers, High Knees :
Circle Up:  IC : 20 SSH, 15 Imperial Walkers, 15 Mtn. Climbers, 15 Hillbilly Walkers, 15 Merkins, 20 Moroccan Nightclubs, 2 Burpees, 10 Windmills, Mosey across lot for 4 Corners.

Today’s workout  is all about Fellowship, Proper Form and Accountability (IC).  Goal is to complete all exercises in a group format: In Cadence : Pax take turns leading each group.

The Thang, Part 1 : Four Corners ( used the 4 Basketball courts to guide the Pax ) : Split into 2 Groups ( Complete Each Exercise as a Group:  In Cadence ): rotate until all Corners completed:

Corner 1: SSH x15, Plank Jack 15X, Bomb Jack 15X

Corner 2: LSS 15X, Sumo Squat 15X, Lunges 15X

Corner 3 : Flutter 15X, LBC 15X, Shoulder Taps 15X

Corner 4: Merkins 15X, Mtn Climbers 15X, Wide Arm Merkins 15X

Momentarily contemplated a Rinse and Repeat, but decided to head over for Part 2  in the gloom and discuss the Theme of the Month “Vulnerability” : God has a Plan for all of us, no matter the set backs you encounter (or blessings), share these times and life events with your Brothers and get better.  Be Vulnerable to be set free.  In our moments of Vulnerability, we share and create incredible moments. Today we were challenged to take TIME : Specifically, Make TIME, Take TIME for your Kids, the only thing our 2.0’s want is “your” TIME : ( Time to play, time to read, Just your TIME) : Time to Mosey for Part 2:

The Thang, Part 2 :  “Climb the Ladder”  ( 5  / 10  / 15 Reps ) :   Each rung on the ladder

5 reps first rung, mosey to 2nd rung,  5 reps, back to first rung : 10 reps first rung, 10 reps 2nd rung: back to first rung, 15 reps 1st rung, 15 reps 2nd rung :  Rinse and Repeat adding Rung(s).

1st Rung  : Squats ( bear crawl to 2nd Rung : Crab walk Back to 1st Rung)

2nd Rung :  Merkins ( Planned modify : Mosey between each Rung )

3rd Rung : Plank Jacks

4th Rung : LBCs

5th Rung : Burpees ( Last Rung – modified Rinse and Repeat to 5 /10 reps – watching clock)

Mosey Back for 5 mins of Mary :

COT : FNG ( Tin-Cup was anointed  – Welcome ) : Announcements, Prayers and Praises led us to a perfect closure for a Tuesday workout in the Gloom.

Very Blessed to be part of F3 and specifically THE FORT: Blessed to get better each day with all the Pax of The FORT:   Thank you to Jekyll for the opportunity to Q :

Fogerty

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Footloose and Free thanks to All The Saints!!

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Today is November 1 and in some denominations they recognize All Saints day today. See below for more on that, but 3 runners took off early and 13 other PAX came to the dance floor for a litle two step with YHC – Cake Boss! We had a great crowd and was super proud of the hard work put in and the encouragement by all the PAX to keep pushing through. Such an honor to be part of this thing we have, F3, and to be part of this community! Aye!!

The Thang:

Footloose 11/1/18

Mosey to FMCoG parking lot
Toy soldiers
5 Burpees
Side lunges
4 Burpees
Butt kickers
3 Burpees
High knees
2 Burpees
Imperial Walkers
1 Burpees

Mosey across street and partner up for Dora 1-2-3

Partner 1-Run up hill to corner Partner 2-exercise move Flapjack
100 Merkins
200 step ups
300 dips
Alternate running up hill backwards

Mosey to front of FMFBC
Partner 1-bear crawls up church steps Partner 2-exercise move -Flapjack
Flutters
Freddys
Leg raises
Boats/canoes

COT

11/22 Thanksgiving Convergence at The Ranch 0600

12/01 Christmas Party – Sign up and enjoy a night out

Prayers for all the tragic deaths across the country and all dealing with health issues.  Prayers for unity in our country.

 

All Saints Day–This gets chalked up as a Catholic thing, but I want to share some information with everyone. Anyone that has come to JC, led someone else to JC and has lived their life for JC is considered a Saint. Its not meeting some criteria except that of what JC outlined in saying, “If anyone would come after me, let him deny himself and take up his cross daily and follow me.” Luke 9:23

So my question and challenge to all of us is are we denying ourselves and bringing others to SKY Q? Our ministry starts at home with the M and 2.0s and then shield lock and whetstone partners. We don’t have to have some sort of degree or education to know what Sky Q has done in our lives and to share that with others so they too can be transformed. Being a Saint does not mean being perfect either. Moses, David, Peter and Paul were far from perfect, but they denied themselves for HIS plan not their own. Live it and watch how you influence others for HIM.

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1+1=Terrible Downpainment

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19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.

Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.

The Thang

Full Disclaimer

Mash on Q – Mosey out

COP – lots of chatter here…I may have been contributing

SSH

Moroccan Night Clubs

Windmills

Merkins x 15 (YEAH!)

Mosey to gravel lot and partner up

Dora 1,2,3

100 Merkins

200 Flutters

300 SSHs

Pusher on Q – Mosey to hill

Bear crawl up hill – #turrible

Dirty McDeuce powered by Halloween Candy

Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;

All exercises IC x 12; Calories are based on “Fun Size” portions

Starburst (40 cals) – Squats

Skittles (63 cals) – LBCs

M&Ms (73 cals) – Wide Arm

Take a lap

Kit Kat (70 cals) – Jumping Lunge

Snickers (80 cals) – Flutters

Twix (80 cals) – Carolina Dry Docks

Take a lap

Reeses Cup (90 cals) – Bomb Jacks

Baby Ruth ( 85 cals) – Freddy Mercury

Butterfinger ( 85 cals) – Diamond Merkins

Take a lap

York Patty ( 50 cals) – Burpees

Crunch ( 60 cals) – Rosalita

Hershey ( 63 cals) – Burpees

Mosey Home

 

Moleskin:

  • Happy #Respect Birthday to Mash
  • Christmas Party on 12/1/18
  • Pre Christmas Drop In on 11/2/18 with Shady at Armor Artis
  • Be a HIM in your community…lots of examples were shared
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Puketoberfest Week 3

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Some have asked me what Puketoberfest is really about. Obviously I jokingly say that if you can’t tell by the name you should think about it again. However my desire for it really is to pick a list of Qs that would push the paxs a little harder than usual. With being able to pair them together it should make for a really good workout. Plus typically during the month of October you get to enjoy nice cool temps so it makes it a little easier for pax to push harder than it does when it is 80 degrees at 7 am with 95% humidity. In setting this up I didn’t actually expect anyone to puke, but wanted pax to push hard enough that they might think they could.

The Thang:

YHC gave the disclaimer for the 3rd week of Puketoberfest.

Moseyed over to the parking lot across from the memorial.

Sasquatch lead the group in a few minutes of broga

As promised Geronimo lead the group in the Goofball and Wegmans did the Pumpkin Spice (not doing that again)

After all of that we quickly went into our first round of exercises

Start at the parking lot – jump over the wall and go toward the building

Do 5 donkey kicks

Come back down to the parking lot and do 1 burpee.

Rinse and repeat until you reach 1 donkey kick and 5 burpees. +-1 for each.

 

Then we moved over to the grass hill where we bear crawled up the hill to find cinderblocks waiting for us. Pax partnered up and we did the following:

 

Pax 1 – Overhead carry block to next row of parking spaces and run back to Pax 2

While waiting on Pax 1 – Pax 2 is doing Mike Tyson Merkins

 

Pax 2 will then run to block and pick it up and overhead carry to the next row. Then run back. Keep doing this until team has moved the block all the way across the parking lot and back to the beginning.

 

Next exercise thanks to Sasquatch for bringing it up as a “good idea” next time someone does a cinderblock workout.

Partners get in plank position with both having one hand on the block. Work together to move the plank 15ft while doing a merkin after each time the block is moved.

 

Next set of exercises:

Squats with block – partner did LBCs until finished

Thrusters with block – partner did American Hammers until finished

 

Handed over to Trucker for the next 30 mins:

 

Quadzilla 5s: run down road, 1 squat, run up backwards, 5 merkins, rinse repeat just like 7s

Line up end parking lot, suicides to each light.

First round 1,2,3 merkins.

Round 2: 5,10,15 squats,

round 3: 5,10,15 merkins.

Round 4: 3,6,9 SSH.

In between rounds were flutters.

Round 4 we ran backwards.  

 

Ran to springs building 2 rounds of people chairs and 10 merkins. COT

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Charter Band-aids for Little Warriors – PreBlast

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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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The Fort 6 year Anniversary – Making Getting Better a Priority!

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September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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Always Ready

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Maximus at a “Moderate?” I mean, c’mon, Slow Burn isn’t always moderate. That said, I appreciate the opportunity to Q no matter the AO so thank you Smithers for thinking of me. I tried to honor the AO by pushing the PAX and keeping everyone together.

So here it is:

Warm up jog to the lot next to Lowe’s for a warm-up circle of:

SSH (Only for Trucker), Imperial walkers, Wide-Arm Merkins, Donkey Kicks and 10 Burpees (more to come)

Line up shoulder to shoulder on the wall in the peoples’ chair position

Starting at one end, we’d lunge walk to the other end of the peoples’ chair wall.

Next series, PAX line up shoulder to shoulder in a plank position with their feet on the all. Starting at one end, the PAX would bear crawl to the other end.

Jog around the back of Lowe’s heading toward the ever-changing car repair shop. The interesting thing here is that while finishing the jog, I heard a conversation between Chicken Hawk and Wide-Right where the latter mentioned he hasn’t Q’d yet and was interested in getting on a Q schedule. So, I did an about face, confirmed what I thought I heard and gave him the opportunity as soon as we circled up in the repair lot. After a brief mention to the PAX regarding the Q change for the next several minutes, I think he led us in the following:

LBC’s, Mountain Climbers, 10 Burpees Dips, Derkins Peter Parkers, Parker Peters, SSH and 5 Burpees…he then handed it back to me.

Now, jog to the large lot on the other side and circle up:

Flutter kicks w/ a press

Box Cutters then reverse box cutters

A short 3-tier suicide series with jump squats as you return to the starting line.

So that was in; we keep the group together, encourage the chatter and give a man his opportunity to lead us. Just another day in THE FORT.

Leave no man behind but leave no man as you found him.

Maximus

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Post Hurricane Florence beat down

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As with Hurricane Florence, the PAX poured into the Colosseum in anticipation of the destructive forces YHC was about to deliver.

Mossy to small teacher lot at entrance of school for COP:

Windmills (lots of great mumble chatter about starting with these from Pusher)

Imperial Walkers

Slow Squats (more mumble chatter about the irregular counts)

Elbow Plank March

Moroccan Nightclubs

Merkins

Mossy to top of hill for hill repeats towards SC 160:

run to each light post (realized there was only 3, so audible to include 2 imaginary light poles), partner up each round with a different partner to push each other

round run was 20 LBCs each

round two was 20 Squats each

round three was 20 merkins each

round four was 3 burpees each

20 Big boys sit ups before running back to COT and at each light pole do 2 burpees

Before COT complete hello dolly and heels to heaven

As i mentioned during a 10 count, PAX need to lean on their life partner or a PAX to help survive through hurricanes and rough times. Life can not be controlled, you need to let go of control and trust in the LORD to help you through the storms.

As always, an honor to lead.

Trucker

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9/11 Tribute

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Sep‎ ‎12 at ‎7‎:‎40‎ ‎PM

Nine HIM showed up in the gloom to post and pay tribute to all of the people impacted by the events of 09/11/2001. Two mosey lines were formed throughout the workout to pay respect to the twin towers. Exercises were done in single counts of 9 then 11.

Moseyed over to the far parking lot to by the entrance to warm up:

1.       9 & 11 single count side straddle hops

2.       9 & 11 single count wind mills

3.       9 & 11 single count squats

4.       9 & 11 single count hillbilly walkers

5.       9 & 11 single count donkey kicks

6.       9 & 11 single count dancing bears

Moseyed off the school grounds to a parking lot up the hill.

1.       9 & 11 single count big boy sit ups in pairs.

2.       Bear crawled across the parking lot

3.       Curb planked our way back

4.       Lunges across the parking lot

5.       Bear crawled back

Moseyed further up the hill to see four cones setup for a workout called “Field of Dreams”. Mentioned what is more American than baseball, and Long Shanks responded football (I think I have to agree with that).

Field of Dreams – Split up into two groups. One person ran from cone to cone while the rest of the group uniformly did the same exercise. When everyone in the group had their turn at running, the exercise was switched.

–          1st Base – Burpees

–          2nd Base – Flutters

–          3rd Base – Squats

–          Home Plate – Side Straddle Hops

Brought everyone in to talk about the events of 9-11.

–         I think it is safe to say that all of us remember exactly where we were that morning. What we were doing. Who we were with. My own personal experience with 9-11 was taking one of the last path trains into the towers after the first plane struck the building. As myself and thousands of other people were running out of the building, one of the things that I will never forget is witnessing all of the first responders running in (fireman, policeman, EMT). What kind of courage and sacrifice that must have taken. I challenged everyone to pay that sacrifice forward in their own lives.

Moseyed back down the hill back towards the Colosseum. We stopped at the bottom of the hill and spoke about that day in more detail.

Moseyed further up the hill towards the school for some more burpees (it is September).

–          9 big boy sit ups

–          9 burpees

–          11 big boy sit ups

–          11 burpees

Moseyed over to the wall

–          9 count around the horn for some wall sits

–          11 count for balls to the wall

Moseyed back to COT for some prayers and praises.

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Colosseum 9418

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What a delicious swampy suckfest at The Coliseum today.  10 (real) men were brave enough to post today including two former nantans(DD, Pusher), a former #kotter (LULU), and a former #D1(Crab Cakes). Who among us doesn’t love a dirty McDeuce?

YHC came in on 2 wheels this morning but was ready to go disclaiming that which needs to be disclaimed and off we went for a yog/mosey where we learned that McGuyver still hates me from a Sunday run where I may have underestimated the mileage.  In the back of GHMS our freshly minted black top served as our warming grounds.  Various heartpumpers: SSH, Squats, LBC, Flutters got it going.  Oddly I thought we would have a Chippendale this morning but everyone kept their shirt on. looking at you Jedi.  Making an appearance in our warmup was the always welcome 10- down burpee count sprinkled in.  got down to 7 before we changed direction to a new section of our Roman fortress.

The THANG

Dirty McDeuce- 3 exercises, 12 reps, 4 rounds.  Usually Upper, Middle, Lower but Q’s call.

  • Merkin, LBC, Squat
  • Carolina Dry Dock, Dying Cockroach, Lunge
  • Wide arm Merkins, Big Boy Situps, Jumpsquat
  • Diamond Merkin, Freddie Mercury, Apolo Oh-no

Spliced in some more burpees with 6 through 4 down.

Mosey to back parking for suicides, 5 points, 3 burpees each.

curb action with 60 seconds each of alt shoulder plank walk and steps ups.

Finish with Mary and the rest of our Burpees: 3 through 1 down

Naked Man Moleskin

Good to see Rebel this morning.  Strong, fit and at front of pack today in Dirty McD.  No question he could beat the 55th ranked tennis player unlike Federer.  Coliseum regulars JWoww, and Objection crushed as usual.  McGuyver lead from the front in his silent assassin way while LuLu  still had enough breath to explain the origin of his name.

We got in 70 burpees on the day to help our totals for the September of 1000 burpee challenge and support Double D in his efforts running in the NYC Marathon for Let Me Run.  If you finish with more than or less than 1000, pay up friends.  Lets financially support DD for this great program,

Twas a great morning.  Aye!

F3 the Fort Invergence 9/21 5:30 Rush Pavlilion!

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