Tag: Senator Tressel

Best of Both Worlds

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YHC freely confesses a fear of Alcatraz.  For over four years the site has represented a area of extreme difficulty, best to be avoided.  However, at the behest of the Senator, YHC committed to Q and to over come his fear.  He also, inexplicably, committed to Q at the Fort the same day.

The Thang

Part One

As Ragnar was in full swing, YHC felt it appropriate to lead off with a run, out and back. So,  out for approximately :10 with a two sets of SSHs, crab planks and twisting planks.  Run back to Runde park to pick up second half.

Moleskin

We discussed the theme of the month: control.  Specifically noting that we can control some things, and some things we can’t.  What get’s us in trouble is that tendency to try and control everything – its not possible.  We also discussed the Serenity Prayer which is a very fitting reminder for us all.

Part Two

Each PAX grabbed a cinderblock and made 3.5 rotations of the ball field doing curls, squats, tricep extensions, rows and presses in sets of 20.  YHC confesses to way too much mumble chatter, a signal of his ongoing fear of The Rock.

Closed with COT and the Serenity Prayer by Mr. Jenkins.

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5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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Laces Out Runner, sleeps in, still gets to Q Laces In

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YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

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What? What was that?

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Intro:

A lot of fun today. Excellent hard work from the PAX. My hats off to them. They even got to experience a surprise visit from “Gunther” in the beginning.

Disclaimer mentioned. No FNGs today. Mosey 15 feet to circle up for:

“Leadership is not about titles, positions, or flowcharts. It is about one lifestyle influencing another.” – John C. Maxwell

Warm-up:

12 SSHs

8 Windmills

Around the circle hamstring raises (I can’t ever remember the F3 name of these)

Dynamic Stretching Warm-up:

3 inch worms continuing to straighten legs further on each one

Ninety Squared Stretch – 3X each side

Rolling Crucifix – 3X each side

Table Twists – 3X each side

2 Way Lunge and Reach (yoga style) – 3X each side

Hamstring Reaches – 5X 

Can Openers – 10X each side

10 Chopper Throws (throw down across body) – 10X each side

Frankenstein Shoulder Circles – 10X each side and each way

Imaginary Jump rope for 30 secs

Ran 2 gradual increase of pace warm-up laps (shorter lap)

Mixture of exercises throught the laps: high knees, karoke, shuffles, bunny hops

The Thang:

“A leader is great, not because of his power, but because of his ability to empower others.”  – John C. Maxwell

Between exercises:

  1. Round 1: One person shares a Praise/blessing/gratefulness topic for 15 seconds break before going to next exercise
  2. Round 2: Prayer request: Same as round 1 concept. The focus is on:
    1. You
    2. Family
    3. Close friend

Exercises: 16 Stations + a Surprise Station (We were aiming to get through all of them but were not in a rush. We accomplished about 13.)

We broke up into 2 groups and then rotated the grouping of stations after the 8th station.

Station #1: Surprise Exercise: Donkey Kicks into a High Knee Jump – 18

Station #9: Single Leg Burpees – 6 each side

Station #2: Superman but with arms to the side and rotate shoulders up to ski; legs go up to – 2 sets of 12

Station #10: Back Widow (use elbows) – MAX OYO

Station #3: Under the hedge (Divebombers) – MAX OYO

Station #11: Pancake Pushup, then Dive Bomber to Diamond Pushup – MAX OYO

Station #4: Jumping Lunges – 50 each leg X 2 sets

Station #12: Ninja Tuck Jumps – 12 X 2 sets

Station #5: Deep Carolina Drydocks – 30 head touching ground

Station #13: Reverse Iron Cross Pushup (Rear Delts) – MAX OYO

Station #6: V-ups with a completely straight leg – 15; break 20 seconds, then 5

Station #14: Flutters – 40 

Station #7: Dips – Set 1: 25; Set 2: 15-20 max

Station #15: Body weight tricep extensions pushups – 9 

Station #8: Full body movement: Sprint to stop sign/Run backwards back

Station #16: Sprint ladder with cones (catch the person that goes before you; 3 second delay) – 1 round for each person chased

If waiting for the other group and your group finished first, then you get to pick randomly from a SURPRISE list. The one picked today by Group 1 was:

Surprise Exercise: Squat thrust jacks (burpee then a plank jack) – 10

COT:

Announcements: Invergence, Convergence.

Challenge to take 1 prayer request /week; Can you be an everyday prayer warrior?

Final Prayer/Send off

Thanks for the opportunity today to lead these fine min, Fish Stix!

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The Painful Ideas of Virgin Q’s

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Fourteen strong came out for the final week of VQ month, and our Q’s proved once again that the new Q’s have no trouble pushing the Pax to their limits.  Here is what they did.

Photobomb on Q

10 Yard mosey and right to COP

SSH x 30,, Imperial Walker x 20, Wind Mill x 20, M. Nightclub x 20,  Mtn Climbers x 20, Merkin x 10 PeterParker  x 15, Parker Peter x 15

Mosey to ball field for 50 yard reps
High knees
Butt kickers
Karaoke x2
Single leg hops x2
Pogo x2
Burpee broad jumps x2
Bear crawl x2
Partner up and Wheel barrel x 2
Backward sprints x 3
Lunge walks w Monkee Humpers x 4

Hand off to Copperfield

Six Cones spaced about 15 yards apart. Three exercises on each cone:  upper body, core, legs.  Bear crawl between cones.

Cone 1:
Wide Merkins x 10
Ski Abs x 30
Jump squats x 50

Cone 2:
Merkins x 10
Flutter kicks x 30
Air chair x 100 seconds

Cone 3:
Arm circles x 30
Shoulder taps x 30
Jump lung x 20

Cone 4:
Arm circles x 160
In and out abs x 25
Bomb jacks x 30

Cone 5:
Side to side Merkins x 20
Pretzel x 20
Apollo ono x 50

Cone 6:
Derkin x 15
Plank x 60
Goblet squat x 50

Once complete go in reverse and only do the core workout on each cone.

COT

This is posted on behalf of our Q’s:  Photobomb and Copperfield.  After what you put us through today, you can post your own damn backblast next time!  Aye, it was a long morning for the Pax between the 50 yard wheel barrows, single leg hops, 160 arm circles (really?), and backwards bear crawling at the tail end of the workout.    I was completed gassed,  and admittedly,  called you both some unflattering names under my breath as we walked to COT.    After coffeteria, a nice shower, and some reflection, though, I realized that you did what I expect you to do and we are all better for it.

Our friend, Aquaman, was in town this weekend and YHC put a shout out on Twitter for the some of the Alcatraz ‘original line up’ to post today.  Some were able to make it  (Zima, Minuteman, Mr. Clean, Spark Plug) and we were glad to have you with us.   Don’t be strangers, men.  Welcome back Kotter, Cyclops, who I hope will continue to post regularly at Alcatraz.

VQ month was a success at Alcatraz.  All of our new  guys brought something different each week to challenge us.   My thanks to all of our VQ’s and ‘new to Alcatraz’  Q’s this month:  Which Hunt, Jedi, Chicken Wing,  Olaf, Lutefisk, Photobomb, and Copperfield.  Well done, men and you know you are always welcome to Q again at Alcatraz.

Announcements, Prayers,and Praises!

Read your newsletter!  The Fort 5th Year Invergence this Friday, Sep 29.  Be there.

We prayed for healthy families, and those with cancer.   We praised God for his healing hand on a mom with pancreatic cancer.

 

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PreBlast – Lake Dub (aka Lake Wylie) Q School

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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.

To support this mission and the continued growth of the Lake Wylie area, we’ll be launching Q School at the Abyss during the first 3 weeks of October (4th, 11th, 18th). 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:

  • October 4th – Q101 – Double D + Royale
  • October 11th – Q101 – Senator Tressel + Ginsu
  • October 18th – Q101 & Q201 – Cake Boss + Dark Helmut

This is a great opportunity to work together to continue to develop leaders in the Lake Wylie area. Contact Royale, Bones, or Ginsu with any questions.

Ginsu

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Buncho’ sprints, foul shots and a Burpee Mile

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Thanks for the reminder from Fishsticks on my Q.  Don’t Q as often as I could but I definitely need a reminder system in place.

Weinke ready to go, no sandbags, no cones, but arrived early and placed a basketball on the court behind the school and a flag in the front.  7 arrived really wanting to do a lot of Burpee Miles, or so l thought.

No FNGs but many PAX that I need to get to know better. Very quick disclaimer and we…

Jogged warmup lap around parking lot with buttkickers, high knees, side shuffles and crossovers (find a line and cross that line as you jog…left, right, left, etc.)

Circled up for: SSH, squats, merkins, ‘active’ supermans, flutter, merkins, windmills and the always funny to watch goof balls.

HIt the wall for 3 rotations of people chair/an exercise/sprint to stop sign in front of school and back. Second rotation of p.c. was one leg holds. The exercises were calf raises 3 x 10, squat jumps 10, 1 leg squats.

Back to playground with 5 stations, partnered up and rotated….  Station 1: Bench Dips, 2: Bench Derkins, 3: ground pullups using playground apparatus, 4: “L” hang for approx. 30 seconds then ran to 5: each PAX had to hit a foul shot, max 3 shots.

*** The plan unbeknownst, and not told, to PAX was to count the missed free throws and end the workout with that number of burpees. Unfortunately, we later ran out of time. ***

Approx. 10 minutes of a Burpee Mile on front ‘track’. Burpees Miles are intervals of:  timed sprint/timed jog/burpees over a designated time.  IE. sprint 30-60 secs, jog 2-4 mins, burpees (whatever  time and # burpees is desired). Today’s improvisations were: approx. :15 sprint,  :45 sec jog but with alternating exercises: burpees, in place run lunges (Iron Mikes), bomb jacks, ranger merkins.

A little core at the end. Flutters, V Ups, partner crunches at 90, 45, 0 degrees.

Circled up and discussed monthly theme of leadership. There are always opportunities within F3 to lead or assist lead. Whether it be Q’ing, helping another PAX with an initiative or taking on your own project. Just do it and PAX will follow and help.  As a leader, look for those who are demonstrating their willingness to help and ask them to become a leader in whatever it is you are doing.

Prayers for F3 Pale Rider from Augusta (per C-Span) and for hurricane victims. Donate to Colombia mission-turned Florida assistance PAX with water, diapers, etc. Senator Tressel is collecting underwear for Harvey victims: https://f3thefort.com/2017/09/04/393968/

Thanks all for posting and the opportunity to lead! And post those BB’s…apology shout out to Lake Wylie for a missed Quagmire BB!

Bolt

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Welcome to Alacatraz!

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It has been a long time since YHC posted at Alcatraz and much less led a WO there. The AO is fabulous and thanks Senator for the invite. It is great seeing different faces going to different AOs and appreciate the opportunity to Q.

Warm Up

Mosey around the field with some dynamic stretching.  Circle up in the parking lot to avoid the wet grass. I know, we are soft!

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Squats x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between

Windmills x 20 IC

SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 each, no rest in between

Mosey around the hill for the main course stopping to grab some music along the way. This was a lot like the workout on Friday, so I knew we were in for it.

AMRAP 3 rounds of 9 minutes with 90 seconds rest in between.  Nirvana channel on Amazon was played….great songs once again. Channel does not dissappoint!

Round #1 – 10 Burpees at the bottom, bear crawl to the telephone pole, run up to the yellow sign 10 squats, 10 tuck jumps at the top

Round # 2 – 15 dips at the top, 15 CDDs at the middle, 15 bomb jacks at the bottom, crab walk to the pole

Round # 3 – 15 Merkins and the bottom, run backwards up, 15 jumping lunges at the middle, 15 tuck jumps at the top.

Mosey back to the parking lot for 90 seconds of boats and canoes.

COT – Prayers to those affected by the hurricane, families, addiction, and unspoken.

CAH work day on 9/30 at 10:30AM until complete.  Lunch will be provided
2nd at Dunkin
Invergence the 29th, Convergence the 30th

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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The Bird has landed

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Well well well….Your boy Birdcage gets injured and everyone thinks hes gotten soft when he returns. Sorry boys, aint gonna happen. I’m not back to full running form however everything else works fine.

The Thang

Hi my name is, dont sue anyone, lets go.

What a better way to start than a little 1 mile ish run around NAFO at a faster than some desired pace (Kielbasa). Warm up consisted of a plank nightmare. The ten of us circled and entered the plank position. We went around counting off ten counts. About every three ten counts I barked out a different plank variation. We rotated from regular, then left, then right and after 2 minutes of planking we hurt.Next variation was not as fun. We did the same scenario with mountain climbers, peter parkers, and parker peters. Yea……2 minutes of that sucked also.

We then ran back across the AO for some wall sits down at the elementary school. We did wall sits while the line bear crawled past us….twice. Then we all did a ten count each whilst in the wall sit position. I like others to get involved….

Most had noticed we past the pull up bars as we journeyed across the AO. Well, I’m no good at pull ups but everyone seemed to want to do them so off we went. Series included 10 knees to chest and 5 negative 3 counts from the pull up position. We did 3 rounds of this.

So we seemed to be missing something, running. We ran back across the AO to the practice fields. There we did 2 rounds of partner wheelbarrows across the field width wise.

Then back to COT for a well deserved Body Destroyer. If you dont know what those are show up to my next q, if your man enough.

Thank you Kielbasa for the invite. I love qing that AO. I also like that you drank a Coors light in COT. Only a Polish guy could get away with that, or a rucker.

Birdcage out

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