Smashing Taboo on this Election Tuesday

Today 11 men  joined together in the unseasonably warm but wet aftermath of a heavy rain that preceded us.  Plenty of puddles to step in but lots of good fellowship to counteract the wet.  My apologies to Long Shanks for getting his shoes wet by moseying through the fields

Message:  The challenge during partner activities was to engage in the taboo… to engage in dialogue around politics and religion.  The great deceiver has created societal roles that it is taboo to talk about politics or religion because he knows when we talk about difference, when we talk about our own pain and suffering that what we usually find is commonality, hope and support that he doesn’t want you to find.  This month take a leap of faith and make yourself vulnerable by speaking about something on your heart that you wouldn’t normally speak about. Find healing, support and hope in the men around you.

The THANG:

Started with some stretching… because we are old (except Falcon Crest but he played along)

Moseyed past the smelly trash can to the back parking lot for some Rugby sprints that included SSH, CCDs, Merkins, Sumo Squats, Hill Billy Walkers and maybe a couple others.

Mosey to the side HT wall for some wall sits and bear crawls from one end to the other (that is one long wall……….)

Mosey to Grace parking lot for the Starfish which included 8 pain stations within 1 Min. on and 15 seconds of transition which we did two rounds of that included 50#, 30#, 25# weights and a 10# ball.

This morning was a good work out but great fellowship among the pax.  It was a lot of fun connecting but also sweating!  Special call out to my partner, Old Bay,  for the good conversation on politics and religion.  I’m better because of the conversation.  Aye!

 

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14 posted at The Armory today to honor the service of Assassin who turned the Site Q over to JWOW.   Best of luck to JWOW for the upcoming year although I am sure he won’t need any luck as long as the Brotherhood supports him, I will, how about you?

I am not the glowing writer that othe PAX are so best that I just get to the Thang.

We started with a very, very slow mosey past the tents to the far parking lot and circled up for a warmup.

Moroccan night clubs x20

Baby arm circles x 15

big arm circles x 12

LSS x 10

windmill with KB x10 each leg

We then partnered up because the gloom is always better with a friend. The PAX then head off to a parking spot where the find 8 spots with 3 exercises chalked out the object do the first exercise and the move to the next spot until all 24 exercises are completed. The exercises:

Front raise x 10 each arm
Side raise x 10 each arm
Merkin to row x 10 each arm
American hammer x 20
Sit-ups x 20
LBCs x 20
Skull crushers x 20
Triceps extensions x 10 each arm
Halos x 20
KB swing x 20
1 arm KB swing x 10 each arm
Snatch x 10 each arm
Goblet squat x 20
Calf raises 10 each in/out/regular
Lunge x 10 each leg
Turkish getup x 20
Chest loader swing x 20
Clean and press x 20
Shoulder press x 10 each arm
Upright rows x 20
Chest press x 10 each arm
Curls x 10 each arm
Lawn mowers x 10 each arm
Squat to press x 20

Always amazes at how some PAX can blow through these 24 exercises and start a 4th round kudos to them. I am not there yet…

After completing the rounds moseyed back to COT for flag ceremony, praises and prayers.

Dungaree out

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High Rep Blast

I was honored to lead these 12 Pax for a high rep kettle bell blast.

Warm Up:

We started off with a slow mosey to include High Knees, Butt Kickers, Side Shuffle, and Karoke.  From there we circled up and continued the warm up with Morrocan Night Clubs, Cherry Pickers, Small Arm Circles, Big Arm Circles, and Mountian Climbers.

Main Thing:

150 squats w upright row

200 Right Arm Shoulder Press

200 Left Arm Shoulder Press

100 Right Leg Dead Lift

100 Left Leg Dead Lift

100 Right Arm Chest Press

100 Left Arm Chest Press

100 Flutters

Annoucenments – Read your newsletter

Prayers and Praises – Prayers for those going thry mental and emotionla distress, seek help.   Continued prayers for our school leaders, kids, bus drivers, etc.   Praise for Uncle Cracker inviting Cakeboss to church many years ago.

 

 

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Running away from hills towards hills

Thursday morning we ran. It’s been awhile since I’ve been to Tempo so I asked Gekko what’s been going on recently so I could do something a little different. This is what we did.

  • We ran away from the hills of Tega Cay Only to find more hills (Hubert Graham and Dave Gibson)
  • Exit Trailhead towards 160
  • Right at Hubert Graham
  • Go straight at the round about into Walmart Parking Lot
  • Run around the back of Walmart
  • Cross Dam Road and Run the back entrance to Gold Hill Middle School
  • Run out the front up Dave Gibson Hill 🙂
  • Left at 160
  • Left at Stonecrest Blvd
  • Right at Hubert Graham (another hill)
  • Left Gold Hill
  • Return to Trailhead Park

Total Miles: 4.7

Several Prayers for healing, comfort, families and marriages. Always an honor to lead. Thanks Gekko.

Zima Out

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Pre-Blast: September ’18 – Back to (Q) School

Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

This is especially important this year as we push to expand the number of leaders in The Fort with our #218in18 FNG Campaign. We are encouraging SiteQs to schedule VQs throughout the remainder of this year. To support this effort, we need to make sure we provide the resources needed to these new leaders.

We’ll be launching Q School at Golden Corral (centrally located for everyone in the region) every Tuesday in September (4th, 11th, 18th, 25th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • September 4th – Q101 – CakeBoss + Longshanks
  • September 11th – Q101 – Senator Tressel + Bones
  • September 18th – Q101 & Q201 – Double D + Royale
  • September 25th – Q101 & Q201 – Pusher + Dark Helmet

This is a great opportunity to work together to continue to develop leaders across the Fort Mill/Indian Land/Lake Wiley area. Contact Ginsu or any of the Qs listed above with questions.

– Ginsu

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BB for Colosseum 8-21 – New Twist on a Classic WOD

18 men joined YHC for a total of 19 for a late summer beatdown.

Mosey to back parking lot.

Warmup

  • 51 side straddle hops
  • 15 double count windmills
  • 20 double count mountain climbers
  • 20 double count

The Thang – LIGHTPOSTS!

  • Partner up & stay together
  • 10 lightposts, following workout at each, then hussle back to start
    • Round 1
      • 5 burpees
      • 5 hand release merkins
      • 5 jump squats
      • 5 big boy situps
    • Round 2
      • 5 burpees
      • 5 hand release diamond merkins
      • 5 jump squats
      • 5 big boy situps
  • plank and wait for six
  • 10 double count mac tar jais
  • reverse direction – 10 double count mac tar jais

Mosey back to COT

Announcements

  • #218in18
  • Invergence – Sept 21
  • Q School in Sept

Prayers

  • back to school
  • various med issues

– Ginsu

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SlowBurn Send-off For Rooney

47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Mosey around The Yard

6 for Bootcamp and a family of runners (4) on a pleasant Saturday at The Yard.

RYAOA is off and running and the rest took off for some warm-up before a run heavy work out.

Warm up: 12 x Imperial Walker, 12 x LS Squat, 24 x OH Claps, 12 x CDD, 12 x Hillbilly Walker, 10 x each leg stationary lunge, 24 x MN Club, 10 x Merkins, 12 x standing toy soldiers, Calf Raises 3×10 OYO, 24 x Seal Claps, 10 x Makhtar N’Diayes.

Mosey to board #1 near the top of the entrance hill: OYO … 10 x Burpees, run down the hill and back, 10×3 Calf Raises, run down the hill and back, 10 x Ski Abs, run down the hill and back, 10 x merkins, run down the hill and back.

Mosey to the parking lot near the football field: grinders from one end to the other, 3 groups of 2, alternating back and forth until each group does 3 exercises on each side. One side, LBCs, Squats, Calf Raises, second end OH Claps, MN Clubs, Crab Cakes.

Mosey to board #2 at the bus loop: OYO … 10 x deep squats, run around the loop, 20 x LBCs, run around the loop, 10 x CDD, run around the loop, 10 Makhtar N’Diayes, run around the loop.

Mosey to board #3 in the main lot: OYO … 10 x Dying Cockroach, run around 1/2 the lot, 10 x  Jump Squats, run around 1/2 the lot, 10 x Mountain Climbers, run around 1/2 the lot, 10 x Burpees, run around 1/2 the lot.

COT

RYAOA will run out of Honey Badger on Monday (NAFO), track work 5-7 miles.

Looks like we made it,

Barry Manilow

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The Captain and the 1st Mate

11 Pax met at Runde Park to get their Saturday started right.    Leading the group today was one of the Fort’s youngest Q’s (Offspring) and one of the oldest (YHC).  Here is what we did:

The Thang:

Offspring on Q:

Take a lap around the park and circle up in the field by the front ot for COP:

All in Cadence:

SSHx30, IWx10, Morrocan nightclub x 20, merkin x 10/hold/shoulder tap x 10, Freddie Merc x 10, flutter x 10.

Take a short mosey to the front lot and rinse and repeat COP with more reps and LBC’s thrown in:  SSH x 50, Morrocan nightclub x 30, merkin x 20, shoulder tap x 20, Freddie Merc x 20, flutter x 20.  Complete 20 LBC’s in between each of the above exercises.

Mosey back to the field for Jack Webb.  The Pax completed 7:28 today.  The new Q was mindful of time and handed the Q off precisely at 7am.

Hand off to Senator Tressel

Pull up  the shovel flag, head up Windward Lane,  and replant it on the lake shore at Pitcairn Park.

Mosey to the lower lot at the base of the staircase and pair up.

Wheelbarrow up the first staircase, across the upper parking lot, and up the second staircase to the pavilion.  Flapjack,  rinse and repeat.

At the Pavillion, split into two groups.  Group 1 does 20 step ups while group 2 does people’s chair.  Flapjack.

Mosey back to the lower lot and down to the lake shore.  Remove your shoes and (if you like) your shirt.  Line up in the shallow water.  Start running in place and drop to the lake when the Q says down.  Rinse and repeat 4 or 5 times.

Swim out to the floating dock, find a spot on the edge and hang onto it:  20 pull-ups in cadence.

Keep holding onto the edge of the dock and then, on the Q’s command, pull yourself up and on the top of the dock.  Jump back into the lake.  Rinse and repeat 3 times and swim back to shore.

Take a minute to snap a few pictures, then pick up the flag and head back to Runde for COT.

Naked Man Moleskin:

Offspring and I were last-minute Q subs this Saturday.   Offspring is just 19.   I remember when  Funhouse brought him to his first F3 workout a few years ago,  and we gave him that classic name.  How cool it was to have him as my co-Q today,  and nice to see Funhouse and brother Brick there to support him.  Great job today, Offspring!

The decision to go to the lake was made late last night,  and my half of the workout was thrown together at about 5:45 this morning.   It’s not how I like to do it, but it’s been about a year since we’ve been to the lake,  and I couldn’t resist making the trek to Pitcairn.   Workouts at the lake are not always the best, but they sure are fun. Plus, being able to pull yourself out of water and onto a boat or dock is a life skill you’ll be happy to have when the need arises.  Technique is just as important as strength.

Some Alcatraz regulars from long ago joined us today. Aquaman was in town this week and it was fitting that he was in attendance on lake day.  Minuteman, absent for several months, also posted today.    Awesome to see you guys and we miss you!   I was also very happy to see Stallion again and hope he continues to post regularly.

As F3 The Fort closes in on our 6th year anniversary, the friendships and the fellowship among our local Fort Pax remain as strong as ever.  This past Thursday, a large group met at a local brewpub to support Cable Guy who recently lost his brother.  I was the last guy to get there and when I arrived, the Pax gave me a rousing welcome.  I felt like Norm at Cheers.   Cable Guy and YHC were the last ones there and we had a good talk.   This morning after the workout, Decibel (who was not at Alcatraz) called and asked where the coffeteria was at.   He, along with Minuteman, Aquaman,  and myself, drove out of our way to meet the WEP boys (Twister and Geronimo) at Panera for a solid 2nd F.    There are a lot of other examples of how our Pax have supported each other lately, and it’s  awesome to have that network of guys who care for one another.   More than a workout indeed!

Announcements/Prayers and Praises

1st F and 3rd F convergence this Friday, August 3 at Harris Teeter near Baxter.  3rd F discussion on IMPACT.

Children’s Attention Home meets every other Friday at 7pm in Rock Hill.  G-Fit meets at 7pm every Friday in the Fort Mill Paradise neighborhood.  If you have not attended these F3 outreach AO’s, come on out and check them out.

Prayers/praises for the Change Order’s co-worker’s son recovering from Leukemia and returning home. Prayers for F3 brother Elmer who is battling Leukemia.  Prayers for Cable Guy and his family after the death of his brother.  Praise for Minute Man whose mom is relocating to Fort Mill.

 

 

 

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