Tag: Pusher

5 Year Convergence + FNG Challenge PreBlast

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On September 26th, The Fort celebrates 5 years of invigorating male leadership in the Fort Mill community. To commemorate this occasion, we are pulling together the PAX of Fort Mill to a 1st F Convergence on Saturday, September 30th at 0700 at Nations Ford HS.

Join us on September 30th as we come together to celebrate this HUGE milestone. There will be 5 different workout options to accommodate PAX and every level. You have no excuses.

Also, with the time of year (weather + vacations are over), weekend date, late start time, workout options, and away Clemson & USC games, this is the PERFECT STORM for EH’ing FNGs. Add in the general excitement that a convergence generates and the conditions could not be more perfect. That said, we’re setting a goal of 20 FNGs. That’s roughly 1 FNG for every 20 PAX…we can do this…easily.

Here’s the Plan:

WHAT: Ruck

  • Q: Trucker
  • Time: 0700

WHAT: Bootcamp

  • Q: Royale
  • Time: 0700

WHAT: Run

  • Q: Birdcage
  • Time: 0700

WHAT: Black Diamond Bootcamp

  • Q: Backdraft
  • Time: 0700

WHAT: Moderate Bootcamp

  • Q: Short Sale
  • Time: 0700

Let’s celebrate the last 5 years of impacting this community and many more years to come!

Ginsu

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Mixed Up Miles

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8 pax posted to #LacesOut for a morning of speed training measured by who could start sweating the soonest.  It didn’t take long, with shirts coming off after the first cycle.

The Thang

COP warm up — SSH, Mtn climbers, Parker Peters, Windmills, Hillbilly walkers

Karaoke across football field

Butt kickers and toy soldiers back across

Run 1 mile at 2nd F pace

Line up on track at 50 yd line on home side

Part 1: Run 2 laps counterclockwise
Part 2: Jog 1/2 lap to 50 yd line on visitor side
Part 3: Turn around and run 1 lap clockwise
Part 4: Jog 1/2 lap back to 50 yd line on home side
Total = 1 mile
(Rinse & repeat 4 total cycles or 4 miles)

Stretch

COT

NMM

Solid work by all pax today in the steamy gloom.  5 miles total and plenty of sweat.  Metabolism was cranking for hours afterward.

Thanks to STH for the invite!  You were missed!

 

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It Was Sooooo Humid Today…

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23 men gathered in the sultry SC gloom for another round of F3 at  Golden Corral.  Some rucked while others boot camped, but we all got a good sweat on this morning.  Here is what we did:

The Thang:

YHC  took the boot campers aside and stated their obligations for the next 45 minutes (don’t get hurt and  if you do, it’s your own fault).  We then moseyed for a dynamic warm up of knee pulls, ankle pulls, toy soldiers, arm circles, and lunge twists.  After we woke up our bodies, we mosey around the lot and found a good spot in front of the Piedmont Family practice for COP:

All in cadence:

SSH x 40, merkin x 10, windmill x 15, crab tags x 20, squat x 20, Peter Parker Peter x 20, diamond merkin x 20, side lunges x 15, wide arm merkin x 15, LBC x 20

Mosey to the corner of the lot for suicide repeats.  Run out and back to the first, second and third concrete islands.  Plank up when finished and wait for the six.  We did five rounds today with the following exercises in cadence between each round:

Round 1:  Carolina dry dock x 20

Round 2:  Diamond merkins x 10

Round 3:  Morrocan night clubs x 30

Round 4:  Can’t remember?

Round 5:  Burpees (10 OYO)

Mosey back to the start point for 5 minutes of Mary:

Hello Dolly x 20, Freddie Merc  x 20, Pretzel crunch x 10L/10R, Superman hold x 2

COT

Big group today – more than I expected.   It’s been a while since I’ve been here,  and even longer since I had the Q so was happy to get the call last night from Decibel.   I think we had about 15 boot campers and 8 ruckers.  Don’t know what the ruckers did, but they looked pretty tired at COT so it must have been good.    There was a lot of chatter today from Decibel and Falcon Crest, as well as from the usual suspects (Pusher, Funhouse, Change Order).  The humidity was in full swing and the heavy air made everything harder today.     The pax did a great job, though, and no one complained, when YHC called for the next round of suicides.   Well done, men!

It was nice to have F3 The Fort’s official historian couple (Lugnut and Spitz) in attendance as well as many, many new pax.   My hope for the new guys is that they take full advantage of all that F3 has to offer and that they become stronger men and leaders.

Announcements/Prayers/Praises

Read your weekly newsletter.  If you are not receiving the newsletter, reach out to Old Bay.

Prayers for the death of a brother-in-law, brother-in-law with cancer, a member of our NC pax struggling with addiction,  children going back to school and heading off to college

Funhouse  made a call for our local F3 pax to be leaders and mentors for young boys in our community.   Deacon called out the Pax to be men of action and not those who stand and watch injustices.

 

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The Colosseum 2017.31

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This was an impromptu Q that I had forgotten I committed to while Seacrest was in charge, but I love to Q, so being reminded the night before made me a little happy (in my pants).  When training I like to focus on “tactical” strength or “functional” strength.  This means that you may be able to use the strength and endurance you cultivate during one of my workouts.  Today I covered picking up a lifeless body.

Mosey to basketball lot for warmup (simply for space reasons):  SSH, hillbilly walkers, windmills

Mosey to the bottom of the entrance hill and partner up for the main event:
10x Superman Squats (aka, squat picking up your partner from sitting to standing)
20x Jump squats
30ish Lunge walk holds then sprint to top of hill
Rinse and Repeat

Mosey to wall by the flag for 4 minutes of holds
6 in & B2W (you and partner alternate when one fails)

Mosey to half wall around back for quick dora, 100 Merkins, 200 LBCs, 300 squats
Start at edge of lot then run to wall do one muscle up and run back.

Last,  4 minutes of hold
Protractor 10deg & Support position on wall (alternate on failure)

And that’s all she wrote.  This was  a lot of fun.  Prayers and announcements.  Prayers for the guys at VC Summer that were told to go home (which suddenly got a lot more personal).  Prayers for the #Give2Give campaign and the hope that we may reach more guys and improve the quality of life for the Sadclowns that know no better.

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Take Your Kid to The Yard Day

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A moderately cooler morning greeted the PAX as we circled up and exchanged pleasantries.  YHC has gotten the word out that he’d be bringing his 13 y/o 2.0 to the workout and encouraged others to do the same.  It was great to see 4 other young bucks in the circle as well.  Atticus, Chicken Hawk, and Old Bay each had their 2.0 + a visiting cousin (FNG Mogul).  That was all well and great until Vernon arrived and announced “what is this, take your kid to work day”?  No offense was taken but that lit a fire in YHC and it was decided that this would not be a F3 Dads workout.  It might not even be moderate.  Let’s see…

THE THANG

Mosey to COP at back of school.  Old faithful warm-ups in cadence consisting of SSH, Imperial Walkers, Windmills, Merkins, Mountain Climbers, MNC, Plank Jacks, with a plank series thrown in here and there.

Mosey to the basketball goals for 4 Corners of deconstructed burpees.  1st corner – 20 squats.  2nd corner – 20 merkins, 3rd corner – 20 bombjacks, 4th corner 10 burpees.  A simple rinse and repeat was planned but we ended up doing this 3X (crowd pleaser!) due to some Santini chirping.  Good times!

Next we gathered at the brick wall for 3 series of peoples chair and squat jumps.

A few 10 counts were called then we lined up by the curb facing the courts.  Bear crawls to the first light post and back.  Repeat with lunge walks and toy soldiers.

Mosey to the back of the school with the circular drive for what turned out to be Dora 1,2,2.  Partner up and 1 runs while the other starts aggregate exercise:  100 big boy sit ups / LBC, 200 SSH, 200 squats.

6 minutes of Mary led by the PAX.  Completed were various amounts of LBC, Hello Dolly, Rosalita, Flutters, Box Cutters,  etc.

Moleskin

YHC’s oldest 2.0, Captain Snooze, has been attending Saturday workouts this summer.  He’s getting stronger and F3 is helping him develop confidence and an understanding of true brotherhood.  What a blessing!  No better way to raise a HIM than to surround him with just that.  I can’t tell you how much I appreciate the PAX encouraging, joking with, and getting to know my son.  I’m looking at you Pusher, Santini, Old Bay, Chicken Hawk, Cake Boss, Bubba Gump and others.  Snooze wasn’t ready to lead the warm-up this week but his time is coming!

Announcements / Prayers

Read the newsletter.  AO’s changing, new 3rd F group starting, 3rd F Convergence, it’s all in there.

Prayers were lifted for sick family members, upcoming Colombia Mission Trip, and for strong marriages and families.  The summer has flown by and school is nearly here.  Make the most of your time, you don’t get it back.

AYE!

Flat Tire

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BackBlast from The Ranch 7-27-17

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16 HIMs showed up in the gloom to join me at The Ranch for my last Q/post until after I become a father of 4.

Mosey to the back of the school.

Warmup

  • 20 Side Straddle Hops
  • 20 Squats
  • 5 double count Merkins
  • 20 Mountain Climbers
  • Honeymooner
  • 20 Moroccan Night Clubs

Short Warmup so that we could get to THE THANG:

BOARD OF PAIN

Mosey Back to COT

Announcements

  • Last week of F3Dads this Saturday the 29th – NEED A Q or 2
  • Last week of QSchool next Tuesday the 1st
  • Effort to get VQs in September

Prayers/Praises:

  • Senator Tressel’s Sister & Brother in Law
  • Flat Tire’s mother (health)
  • Flat Tire’s wife – praise for new J-O-B!
  • Prayers for Bella (Ginsu’s soon to be daughter)

Thank you to the men who posted!

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The Fort – Choosing to Get Better

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This Q started out marvelously with Nomad welcoming Bubba Gump to his first workout.  Apparently this must have been his first in a while, because he wasn’t in the database to tag him in the PAX…  Nomad wrote up the workout and then emailed it to me because he is now on a retreat for church trying to corral high school boys.  Prayers for Nomad.

Here is what he wrote:

Another hot and sticky morning at The Fort. Many had the freedom to choose, and 18 PAX chose to post and get better

Q: Nomad

Still the Novice Q, YNC referenced the weinke often was checked multiple times. Mumblechatter of more stretching needed, attempts at messing up the count were heard. Pain was endured.

Warm-up: String of Pearls
Jog – 0.6mi around WEP
SSH x20
Windmill x15
Squats x 15

Moroccan Night Club x25
World War 1 Sit-ups – 15 OYO
Railroad Tracks – 2 lines of 9 x2 rounds

Fishstick’s Ladder up the hill by COT
UP – Exercise 1 x10, Exercise 2 x 5
Down – Recover jog
Bearcrawl/Merkin
Lunge/Squat
Backwards Crabwalk/LBC (10)
Bearcrawl/Carolina Dry Dock
Partner wheelbarrow Up once for each partner

Q: Tesh

Tesh took over, and jealous comments of shoulders and abs were spoken of Tesh. Pain was dispensed.

Wall shoulder dips
Mosey
Partner up
Oblique box jumps x25 each side
LBC x25
Shoulder tap x15 – balls, merkin, plank
Line up – lunge hold – jailbreak
Merkin typewriter x10
Al gore (tree hug)
Arm lifts
Calf lifts
Mosey
Partner
Oblique box jumps x25 each side
LBC x25
Crunches 4-points (both knees) x15
Shoulder tap x10- balls, merkin, plank

Prayers and Praises
Flat tire’s Mom
Nomad Gauntlet youth group with church
Red eye – New York mission field
Pusher – marriages

Mumblechatter
Bubba Gump returns from injury (actually was scheduled to Q)
Tesh’s shoulders and abs in a tanktop
Pusher talking USC attendance vs Clemson expectations

I enjoyed all the flack I got, keep up the chatter.  I hope everyone else enjoyed the typewriter merkins, oblique box jumps, and wall dips.  Cause I know I did.

T-claps to Nomad for under-promising and over-delivering!

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Board of Pain Tabata style

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As the Pax started to gather around this morning I gave a heads up that they needed to get loosened up because there wouldn’t be a warm-up this morning.  Some heeded my warning and some didn’t.  When it hit 5:14 I began to give the normal speech and tell the group we were about to take on the Board of Pain.  However there was one catch to it.  We would work our way through the Board of Pain, but we weren’t going to be counting.  We would do 7 rounds of Tabata each exercise.

For those who don’t know what Tabata is it is where you do a set of exercises for a predetermined amount of time by exercising for 20 sec and then take 10 sec off and keep rotating through.  For us we rotated exercises after 7 rounds of 20/10.  Needless to say I didn’t get to 100 burpees, but I was fine with that.

During the workout I failed as a Q because I had promised music and when I attempted to play the music the speaker wasn’t working.  I believe it had to do with the 150% humidity that morning, but its still a failure on my part.  Luckily fellow pax Change Order and Lutefisk saved me by performing for us several songs including Ice Ice Baby timed perfectly during one of our 10 second counts.

The Thang:

Burpees
Calf Raises
Ski Abs
Merkins
Squats
LBCs
CDC
Am Hammer
Mac Tar Jai

100 Maracain Night Club because I didn’t want to have to Jump Squats for the last 2 minutes

This workout was one of those workouts where you get all 3 Fs during the 45 minutes which was awesome to be apart of.

It was an honor to lead!  Thanks for the opportunity

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14 pax posted to Alcatraz to get an early start to the weekend…well, 13 plus Pusher who posted as Bullwinkle was taking the crew out of the parking lot.  All veteran pax today, so limited Disclaimer and Bullwinkle (working his 2nd Q in 3 days) launched.

The Thang

Warm-up run to the cul de sac and back to the parking lot

COP — SSH, Prisoner Squat, Hillbilly Walker, Moroccan Night Club, Windmill

Mosey to the cones on the ball field

Bear crawl to first cone, Karaoke to the 2nd cone, Crabwalk to the 3rd cone, run to the 4th cone
(rinse & repeat for 4 total cycles)

Mosey back to parking lot and grab  coupon

Lunge walk across parking lot with coupon over head
LBCs x20 with coupon
(rinse & repeat back to other side of parking lot)

Squat x15 with coupon
Rows x25 with coupon
(rinse & repeat)

Return coupons

Handoff to Double D

Mtn Climber x20

Plank sequence

Mosey to home plate on ball field

Run to 1B 5 Merkins
Run to 2B 10 Merkins
Run to 3B 15 Merkins
Run home 20 Merkins
(Rinse & repeat 3 more cycles with Monkey humpers, CDDs & Freddie Mercurys)

Mosey to cones & partner up

Burpee cycle (split the aggregate number in whatever work for each pair)
Cone 1 = 5 burpees each (10 total)
Cone 2 = 10 burpees each (20 total)
Cone 3 = 15 burpees each (30 total)
Cone 4 = 20 burpees each (40 total)

Superman

Hello dollies x10

Flutter x 10

Penguin walk x10

Mosey home

COT

Naked man moleskin

ST ran into some scheduling challenges midweek and reached out for some help.  Since I’ve missed out on 1 (and maybe 2) Qs at Alcatraz over the winter/spring, I was happy to have the chance to be back in TC.  Inclusion of what was possibly  VQ with Bullwinkle was an extra teat.  Turns out Bullwinkle crushed his VQ at Footloose on Thursday, so he was more than ready to put some pain on the pax today.  Well done, brother!

Lots of mumble chatter among this group, led of course by Pusher and Change Order.  It certainly kept things lively throughout.

#Freedom is the theme for July.  We spent some time reflecting on the notions of Freedom FROM and Freedom TO.  The idea was to consider what obstacles are standing in the way of us seeing the beauty and abundance of the life that is around us everyday, but that we often miss among the busyness of our days and the negative messages from our culture/media.  Perhaps I need freedom from social media (Twitter, Facebook), TV/media, friends/colleagues who are bad influences, etc.  What might it be for  you that stands in the way of seeing the gift of a new day and the life associated with it?  What parts of your life do you want to be freed to choose to see or to live into as you move ahead?

Thanks to ST for the invite to Q.  Always an honor to be with the pax of Alcatraz!

 

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