We came, we did, we went. Here is what we did, well most of it.
Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.
Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.
noun
1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
2. Theology. continuance in a state of grace to the end, leading to eternal salvation.
With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.
Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.
James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.
Mosied to the playground. Partnered up.
Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.
Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.
Still partnered up, 20 partner Merkins.
20 Seal Sit Ups
5 Junk yard dogs.
Mosey back to COT.
5 Trust in the LORD with all your heart and lean not on your own understanding;
6in all your ways submit to him, and he will make your paths straight.
COT.
Prayers for family, CSPANs new adventure, prayers for courage.
24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
Warmup:
Mosey to the pull up bars.
The “Forrest” WOD:
3 rounds for time:
COT
Announcements:
Prayers:
– Ginsu
On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.
For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.
Station 1 – Jiffy:
He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.
Station 2 – Deacon:
Find a partner
One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).
Station 3 – Homebrew:
4 Corners and Burpee Roll
PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.
There were prayer requests for family, school returning and those with health needs.
Cakeboss took us out in prayer.
Great job, Homebrew, Deacon, & Jiffy!
– Ginsu
It was my pleasure to bring a new look with some “fun” exercises to The Honey Badger. Everyone knows that although the Honey Badger may be small, it is a tenacious and sometimes vicious creature. Thank you to all this who came out for my VQ, you all did the Honey Badger proud. It may not have been easy but you scratched your way though when lesser people would have quit. This AO is Hero or Hero inspired workouts. I am inspired by all of those who are willing to put their lives on the line to protect the freedoms we enjoy every day. It was only fitting to discuss our workout theme which was leadership. We all know and have varying definitions of leadership such as lead by example etc.. Leadership is the development of a vision, establishing what matter, then articulating why. Set the direction and inspire others. Translate vision into reality. I hope I was able to inspire others to push themselves to do things they did not know were possible. Make a better you every day. “Accept the challenges so you can feel the exhilaration of victory.” Everyone who came and conquered the Honey Badger are licking their lips today because the taste of victory is amazing.
Warmup: Windmill, Copperhead Squats, Chinook, Sun Gods, Tempo Merkin
10 Chin ups immediately followed by 10 negative release for a 10 second down count each rep. (Wall pushups and wall sits while waiting for bar)
Bleacher Run X3
Tooth Fairy up Stairs then Reverse Bear Crawl down stairs (2 Rounds) Sweat Angles while waiting for remainder of Pax to complete
Butkus (Rapid step ups) 1 minute on then 30 second rest
Inclined Mountain Climbers 1 minute on then 30 second rest
Reverse Bear Crawl up steps, Jameis Winston Down Steps with 5 dips every step (crap walk feet first), at bottom 10 Ground and Pound Merkins (Fist on ground with thumbs pointing to the sky then push up mimicking tricep extension movement) (2 Rounds) Happy Jacks while waiting for remainder of Pax to complete.
Duck Walk Up Stairs (this is low and slow, do not rush. Should feel great burn, if not get lower and slower) Run down (2 Rounds)
Cool Down: X’s and O’s, X Cross Sit-ups, Captain Therkins (1:4, 2:8, 3:12, 4:16, 5:20), Superman to Canoe without arms or feet hitting the ground.
It was a special morning the Coop this morning because the rain moved out and left a nice humid sometimes breezy morning in the gloom. 15 men joined us this morning and Shinguard started out with the mosey, warm up and Jacobs Ladder
The Message:
Moving from Impact to Presence really isn’t that different because the two ideas are only a couple degrees of separation from one another. This morning we talked about being present with God, with yourself and with your family. Understanding that we can only experience God in the present, we have to be aware of where our mind is and be present with ourselves and finally be present with our families and understand their needs and serve them where they are not where we want them to be.
The THANG!
Shinguard moseyed us out of the disclaimer toward the band parking lot with some butt kickers, high knees and karaoke along the way.
Circle up in the parking lot for some COP with the following:
Mosey to the lower parking lot for Jacobs Ladder between the two light posts.
Then Chicken Hawk took the reins and took us back to the band parking lot for some sprints.
Mosey to Bermuda Triangle in front of the school
Short Mosey to the wall
It was a special morning and I can’t express enough gratitude with being able to post with by 2.0 and lead side by side with him. Thank you of the Pax that are accepting and encouraging to Shinguard. This summer is having an impact in my and his life. Aye!
CH
Ain’t no party like a Block Party and I didn’t want to disappoint. Shady has lined up some strong Q’s here and the last thing I was going to do was break the positive cycle. On a Tuesday in The Fort you have a wide variety of options. I appreciate the 12 other men that rolled in for a slight variation of the norm.
After spending a few hours in the car recently, I’ve done my F3 duty of getting caught up on the 43′ Podcast by Dredd & Dark Helmet. Sure, it’s a Podcast on “leadership” but let’s be honest, I tune in to listen to the gut punches and banter as much as I do for the leadership discussion. Several learnings were incorporated into this workout which you’ll read shortly. Some may be obvious to you but they weren’t something I gave much thought to previously.
In addition to the 10 Ft Mill locals, we had Drone from F3 metro and he brought an FNG, welcome Radio Flyer!!
Disclaimer: A little more lengthy than normal. And…we’re off
Run around the left side of WEP back down 160 to the parking lot with the chain attempting to obstruct our entrance. Knowledge nugget from 43’…the joys and effectiveness of the 8ct Burpee. Another knowledge nugget was that we too often get caught in the trap of assuming things will be the same this time because it’s the way we’ve always done it. Like Side Straddle Hops to start a warm up or doing exercises in counts of 10. Both of those…out the window.
All of the following in cadence:
20 x 8ct Burpees
18 x Calf Raises
16 x Diamond Merkins
14 x Mountain Climbers
12 x Dying Cockroaches
10 x Grave Diggers (10 each side)
8 x 8ct Burpees
6 x Diamond Merkins
4 x Mountain Climbers
2 x Dying Cockroaches
Mosey to the playground & partner up:
Partner 1: 15 Pull-Ups
Partner 2: Hold the squat while doing overhead claps until your partner is done w/ the pull ups
Flapjack
Partner 1: 15 Pull-Ups
Partner 2: Wide-Arm Merkins until…
Flapjack
Partner 1: 15 Pull-Ups
Partner 2: 180deg Jump Twists until…
Flapjack
Partner 1: 15 Pull-Ups
Partner 2: Monkey Humpers until…
Flapjack
Mosey to the white tenth-of-a-mile post by the parking lot:
Sprint to the next post then do 5 Jumping Lunges. Sprint to the next post and do the same thing. We did this 2 more times for 4 total posts which included some nice up/down hill sprinting.
Closed it out with 10 more 8ct Burpees and some Chopsticks & American Hammers.
Shady, thanks for the nod to Q.
Until next time…
Maximus
14 PAX joined YHC on this day to push themselves Beyond their comfort zones.
When I was offered the opportunity to Q, I’ll admit, I hesitated for a moment. I had a busy week ahead and wasn’t sure I was up for the challenge of delivering a message during the beatdown. Then I remembered, never pass up an opportunity to Q! They don’t come too often.
Standard Disclaimer, Disclaimed
Disclaimer to my message – I felt it necessary to preface my message and inform that I’m not an overly righteous person. I come before the PAX with a heart of humility. I come before the PAX not with an attitude of confrontation, but rather with a heart for caring.
The Thang:
Mosey around the parking lot. Karaoke left/right, mosey, high knees, ankles to chest, mosey. Ended up down the hill past the pull-up bars and circled up.
COP –
50 SSH
20 Windmills
20 Merkins
20 Peter Parkers, Honey Mooner, Downward Dog
20 Parker Peters, Honey Mooner, Downward Dog
Message: Going into the planning process for the Q, I thought I would discuss with the PAX what was going on in my life, mainly where my faith has led me to this point. I’ve been thinking a lot about my relationship with Christ Jesus because I’m 6 months into a 9 month Journey (Offically called: The Journey) with at least a dozen other PAX in which we’re learning to abide in Christ through scripture, journaling and weekly meetings. It’s an intense program that has really started to transform my level of faith for the better. I could talk more about this process (and certainly that would have been okay!), but I also knew that was well within my comfort zone. I wanted to go Beyond my comfort zone and challenge the PAX to do the same.
I decided, rather, to share how my faith walk as help me to overcome obstacles in my life.
Beatdown:
Run to Pull Up Bars –
3 Sets: Partner 1: 8 strict pull ups / Partner 2: SSH
Plank until 6 is finished
Bear Crawl from the pull up bars down to the first speed pump (~50 yards)
Message: James 5: 15-16
15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.
I admitted to the PAX I lost sleep when I decided to go beyond my comfort zone with this message. I was anxious and uncertain about my decision. But I also knew by confessing to my Brothers, I could continue the healing process. I then shared with the PAX that I’ve struggled with porn. I was clear in sharing I didn’t put this out there lightly, without a lot of thought or consideration. These PAX I know and respect.
Why put this out there and risk losing that mutual respect? See above – James 5: 15-16.
Stats on Pornography:
$97 Billion Dollar industry
35% of all downloads are porn related
25% of all internet searches are porn related
70% of men ages 18-34 visit porn sites monthly
YHC then asked the PAX: Have you seen the affects of porn on the world? In your community? In your family?
Beatdown:
Run to The Wall –
BTTW – 40 seconds
35 Donkey Kicks
24 Merkins in cadence
10 burpees
Message: Galatians 6:1
6 Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.
I felt it was a sign from the Lord when the Sunday before my Q, my Pastor spent 40 minutes talking about accountability. During his sermon on accountability, I couldn’t stop thinking about the PAX. F3 is a unique organization that a lot of good comes from. We’re a band of Brothers who desires to lock shields anytime necessary. The problem of pornography can be overcome. It’s much more likely to be overcome if you’re being held accountable. To quote my Pastor, “sanctification requires community”. Again, what an opportunity the PAX provide through this community which is F3! (#WhetStone)
Beatdown:
Mosey to the Band Practice Field:
Sprint 40 yards, mosey 60 yards (3X).
Bear Crawl 20 yards, 20 SSH
Walk 20 yards, 20 Bomb Jacks
Bear Crawl 20 yards, 10 Burpees
Walk 20 yards, 20 Squats
Bear Crawl 20 yards, 10 Burpees
Rinse, Repeat. Modified with doing half the number of reps. Also, we didn’t do the 40 yard sprints.
Message: Philippians 4:13
13 I can do all this through him who gives me strength.
This habit, this drug, this problem, can be overcome. To quote my Pastor, again, “our ultimate accountability is to God”.
I wasn’t able to get beyond my problem of porn until I got serious about my relationship with the Lord.
My final question to the PAX that morning in the gloom: What is your relationship like with the Lord?
Beatdown:
Sprint 100 yards, mosey to COT.
COT –
Name-O-Rama
Announcements
Prayers/Praises
NMM:
It’s an honor to be among the PAX. The process of preparing the message (and beatdown!) was an exhausting one for YHC. The process also sharpened me in ways I wasn’t expecting. To revisit some bad habits of my past has really helped me to realize how far I’ve come in this life and in my faith. I thank you all for the support.
It’s was an honor to Q.
Maximus – thank you for the opportunity.
#CoopStrong
I didn’t have high expectations based on the number of fireworks I saw and heard the night before. I picked up Jiffy’s Q and as always had a blast at F3, even if there were only 2 of us . . .
A special thanks is listed at the very bottom.
And this was just the WARM-UP . . .
PLENTY OF DYNAMIC STRETCHING:
Jog, High Knees, Butt Kickers, Toy Soldiers,, Lateral Shuffles , Lateral Lunges, Squats,
Alternating Forward Lunges, Tempo Merkins,
Single Leg Toe touches with other leg going back, Peter Pointers, Table Twists
The Thang:
Nasty 7s: 7 chin-ups from a deep position, 7 pull-ups from a half position with opposite grip, 7 full range pull-ups.
Daft Punk: 2 rounds
Dancing Bear with 2 Merkins
Daniel-Son
Empty Wheelbarrow
Laney Lu, Plank and Merkin
LBFCs: Little Baby Flutter Crunches
Low Country Crab
Iron Mikes
Inch Worm until exhausted
Groaners
Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground, then lower self back without using arms again (12 X)
Global Warming with extra tempo merkins, flutters, plank, Carolina Dry Docks, and others in-between
Hurpees: hand release burpees; increase # of hand releases up to 10;
Hydraulic Squat: Squat low, then right knee down to touch ground, then left now, then go back up in same direction as you came; do 10;
The Donatello
Tempo Merkin
*We will leave it to your imagination how many reps you think Sasquatch and I did of each of these exercises. (Can we say constant 45 minutes of moment?)*
8 minutes of Mary (0 rest):
Seated Ab Circles – 30 secs each direction; no rest between each
Twisting Pistons – 30 secs
Alligator Walks 60 secs;
Recliner Elbow to Knee Tucks – 30 secs
Slow LBC and Twist – 60 secs
Peter Parkers – 60 secs
Sprinter Peter Parkers – 60 secs
Elbow Planks with right arm/left arm high – 30 secs each
Regular Plank to the end – 30 secs
COT: Announcements; Prayer Requests
**A special thanks to Wegman’s for fartsacking today.
Disclaimer
Hot thick and extra humid (extremely poor conditions)
warmup-o-rama
mosey
shirts optional
hero review
workout review (slightly modified WOD)
COT / Prayer or Praise / BOM
NMM
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).