Tag: Rebel

Slow Burn Core Workout

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It was the last weekday of spring break, yet 14 PAX joined us in the gloom for a solid core workout.  Mumble chatter was significant and welcomed!

Getting right to it….Disclaimer then a mosey to warmup:

  • SSH’s – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other side of the eatery strip to get out of the wind a bit.

We took a moment to discuss the word of the month, Worthy…and then got after our cores!

  • LBC’s in Cadence – 15
  • Flutter Kicks in Cadence – 25 (that is a LOT)
  • Hello Dolly in Cadence – 15
  • Run a lap of the parking lot and then Rinse and Repeat

Split the group into two lines and we did a relay sprint race just to get the heart pumping a bit and give our core a short break

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

To mix it up a bit, People’s chair with 3 popout burpees from each PAX

  • Merkins in Cadence – 10
  • Diamond Merkins in Cadence – 10

Run another lap around the parking lot for a breather

Rinse and Repeat the last round of core exercises

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

AMRAP style we did two rounds of exercises

  • Low Slow Squats
  • PAX individual choice, but had to be an exercise they really hate doing.  We had burpees to big boy situps, but the PAX all pushed themselves outside of their comfort zone!

Mosey back to COT

It was a fun group, and as usual, completely honored to lead my Brother’s in this workout!

Smithers…Out!

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Easter Monday At Tomahawk

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Beautiful Spring Morning in SC

Disclaimer

Stations plus run the bus loop after each station

Station Breakdown:

#1 15 KB curls each arm + 15 2 arm KB upright row

#2 30 KB American Hammers + 20 KB triceps press

#3 20 KB Renegade Row + 20 KB figure 8’s

#4 20 KB Calf Raises + 20 KB Flutters

#5 20 Goblet Squats + 10 KB pushups each side

#6 10 KB Press + 40 KB LBC

#7 10 Burpees

NMM – live every single day like it is Easter Monday

COT/ prayer or praise/ BOM

Quality #mumblechatter with a strong group of  #HIM

Thank you for the invite,

AYE!

CSPAN

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Redwood Original Tour Kickoff

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9 men posted on a beautiful SC morning for a moderate start to their day, and also took a look back to the origins of F3 The Fort.  Here is what they did:

The Thang:

Mosey out of the parking lot and circle up on the cement pad in front of the center building along Pleasant Road.

COP (all in cadence)

SSH x 20, Windmill x 15, Mountain Climber x 20, Rosalita x 15.  Pause for back/shoulder stretch L and R, Squat/Merkin/Dip seqence (5-10 reps, repeat 3 or 4 times).  Peter/Parker/Peter x 15, Freddie Mercury x 15.

Mosey around the building to the hill near the steel bridge

Jacob’s Ladder.  5 trips up the hill starting  with 1 burpee and finishing with 5.  Plank at the bottom when finished.  YHC took time to mention that Jacob’s Ladder was a staple of most F3 workouts in the early days, but seems to be absent from workouts these days.  Too bad – this is one of the best cardio/strength exercises and one of YHC’s favorites.  Take notice Q’s and bring it back.

After completing JL, mosey to the edge of the steel bridge and pair up.  With your partner, make your way across the bridge by lunge walking.  At each light, stop and do 10 partner merkins (with handclap).

When all the Pax have crossed the bridge, turn around the lunge walk back to the start.  At each light, stop and do 10 partner big boy sit ups with a hand clap.

Mosey to the building, find a bench, and do 10 steps up each leg.    Find a spot on the wall and do peoples chair with arms up/out.  Stand up, walk/shake em up and come back for balls to the wall.  Hold while each Pax does a 5 count.

Mosey back to the front of the school for some Mary.  Pax choice today with Grave Diggers (10R/10L), Hello Dolly x 15, and LBC x 15.

Finish up with the Body Destroyer for 60s in silence (another YHC favorite).

COT

I have been on IR for several months and was very happy to get the invite to Q from Short Sale a few weeks back.  This was the perfect way to ‘get back on the Q horse’ after a long lay off.  The PKMS location is awesome – expansive, a great turf field, and plenty of variety to work with. It was a blast to Q a workout again and I appreciate the effort put forth by the Pax today.

YHC talked a little about how F3 The Fort got started with the first group of Pax (me, Assassin, DD, Santini, Red Banjo, and Peach).  Nice to have Assassin in the Pax today too!  Back in the day,  Fort Mill was one of the first areas outside of Charlotte to launch F3 , and F3 Nation leaders, Dredd and OBT,  were part of the Fort Mill launch team.   What I recall from the first workout was that it was very hard, and I was plenty sore the next day.  But, I was hooked right away, and could not wait for the following Saturday when we posted again.  For us, back then, it was just a workout ( a really good one), and we didn’t know what would happen with the group, or where the group; was headed.  We just enjoyed the workouts and being together.    During the 1st year, the group started to grow and we started having 2nd F events and a regular Friday morning bible study.   The Pax kept coming and we kept expanding.  More workouts were added in new locations, regular 2nd F events appeared on the calendar, and a thriving 3rd F community was established.  The leadership we had in the beginning and the high caliber guys that have joined us since have built the Fort into what it is today.  I am a proud F3 member and plan to be one for many years to come.

Announcements/Prayers/Praises

Prayers for Badger who was recently diagnosed with cancer.

Praises for an M with a recent good report from her doctor.  Cornerstone’s 2.0 is cancer free!  Vuvuzela’s 2.0’s seizures are not as frequent.

 

 

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Tomahawk-0 to 60 in 45 mins

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12 PAX and YHC came in da Gloom of Doby’s Bridge Elementary to take our daily Red Pill. As I thought about what type of beat down I’d apply I realized simple is sometimes enough. We over complicate many things and our lives and we can’t do any one thing well. So I kept it simple and effective!

The Thang:

Warm Up around the parking lot with mini COP

Grab the bells and get after it. 20 exercises for 60 secs or 1 min each and after 4 we run a lap.  Fun times had by all!!

Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extension
Skull crushers
Calf Raises
YHC spoke about restoring old cars and how people can see the beauty in things that some of us don’t. I mentioned the research center in NC where body parts are being grown with people’s actual cells, so they can be interchanged if something goes bad….like car parts.
As much as we can exercise and change parts there is only one way to be restored…..through the Grace of Sky Q. He takes our old away and makes us New. He sees beauty in us that we don’t even see in ourselves. Find time to realize how Sky Q plans to make you restored and living a brand new life today!!
2/17-Breakfast at Philly UMC
2/20-1stF and 3rdF convergence at Forest Hill Parking lot
2/24-YETI…..just do it!
Thanks for Lead Polaroid!
Cake Boss
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Clydesdales – Getting Fastish and kicked out of the parking lot!

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We ran…..we ran so far away!

Then came back

COT

2/24 = Yeti

Thanks for Q Mainframe!

 

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Ballroom with Fogerty VQ in the Fort!

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Had a little co Q action going on at the Ballroom.  YHC did the disclaimer and a brief intro on the words of the month Worry/Anxiety.

Off for a short mosey around the parking lot.  Didn’t take long for the complaining to start about the mosey.  Circled up for a quick warm-up:

SSH, Merkins, Mtn. Climbers, Imperial Walkers, Moroccan night clubs, Yoga stretching etc.

Turned it over to Fogerty for the good stuff.

The ThanG :

Word of the Year for Fogerty :  “ Grateful” – my goal is to be reminded daily – to be grateful for what I have each and every day and never take it for granted!

Here we Go!!  (Trying to Keep  “ Moderate” in mind….. )

Extension Ladder  : (football field locked : modified to parking lot  – made the Mosey between “rungs”  a little bit longer……but the lack of Chatter during the sets showed the Pax were focused!

First Rung :   Sets of 3:   Squats : consisting of  5 count   / 10 count / 15 count –– mosey to –  Second Rung :  Merkins : 5 /10 /15 – Mosey back to first Rung

Extend Ladder

Add a Rung  :  Sets of 3 :   Squats : consisting of 3 count / 6 count / 9 count – Mosey to Second Rung  : Merkins 3 / 6 / 9 – Mosey to Third Rung :  Bomb Jacks 3 /6 / 9 – Mosey back to First Rung

Extend Ladder

Add a Rung : Set of 2 : Squats : consisting of 5 count / 10 count  – Mosey to Second Rung : Merkins 5 / 10  – Mosey to Third Rung : Bomb Jacks 5 / 10  : Mosey to 4th Rung : Burpees 5 / 10 – Mosey back to Bottom of ladder – recover

Mosey back up to the Parking lot – front of School – : Partner up

100 Derkins

100 Dips

100 Step ups

One partner took a lap while other Pax knocked out as many reps……till they reached the goal :

Turned it back over to Bass for the last five minutes….  Did some Mary and CakeBoss finished us up with some Mac-tar-jis.

Thanks for the Opportunity!

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Slowburn – Pain Stations +

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25 PAX gathered at slowburn for a saucy workout.  We gave a quick disclaimer and welcomed 2 FNG’s.  It wasn’t long and we headed out for a short mosey.  We circled up and I turned over the warm up to Fogarty for his V Q.

Fogarty started us off with some of the usual:

SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)

Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.

On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.

We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:

Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers

Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks

Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters

Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.

Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.

Thanks for the opportunity to serve!

Bass-o Out. <><

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Laces In – Not for the weak minded or those that are hungry!

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4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Clydesdale Shuffle

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We had 20 at Clydesdale’s for a balmy run.  A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop.  Sure it’s 5mi. I said if you add the little harvest Pt. road hill.  Well that was wrong. All in all it was 4mi. and some change.  I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill.  I did about 3.3mi.  Wasn’t feelin it.  Well it is Clydesdale’s ya know.  Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6.  That dude can fly.  That’s all  I got.

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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