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.
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!
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
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.
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.
11 hearty Pax posted to Alcatraz looking for that perfect mixture of pain and fellowship. I was stoked to be able to lead alongside a well-known Master of the Beatdown, our own Jekyll. We agreed ahead of time that YHC would take the 1st half and this is how we started:
Full Disclaimer was given for our FNG (my wife’s cousin Joe) who I had been EH’ing for some time along with Old Bay and Destiny. Old Bay gets the assist as he agreed to drive Joe to Alcatraz. Luckily, my legal training has prepared me for denying and disclaiming all liability.
Mosey along Windward with some Butt Kickers, High Knees and karaoke mixed in.
Grab cinder blocks from Jekyll’s car and mosey to the near baseball diamond. Partner up and prepare for a modified Dora-Milwaukee Baseball Trivia style. With the monthly theme of Discipline swirling in my head and heart all week, my thoughts turned to the sport of baseball as it requires so much mental and physical discipline to reach the highest level. So, our exercises would be informed by some trivia about my hometown of Milwaukee and its’ teams. To Wit:
1954-1st National League city to pass 2 million in attendance- not New York or Chicago, but Milwaukee-do 54 chest presses total
1979 1st time there were Co-Rookies of the Year in the AL- 79 block swings– The co-rookies were Alfredo Griffin, Toronto and John Castino, Minnesota. John happens to be my cousin and his discipline and determination at baseball made a large impression on me and grew my love of the game immeasurably.
1982- 1st and only World Series appearance for the Brewers- 82 overhead presses
2008- Brewers end 26-year playoff drought- 108 LBCs w/block
Closed out my portion with 20 leg throws/partner and 20 partner hand-clap Merkins.
Cue Jekyll:
With Short Sale testing the cerebral and the chesticles, I thought wise to focus on the ol back and stumps. We moseyed the loop around the park stopping for a few upper, middle, lowers- ala: pearls on a string.
Keeping with the baseball theme- we ran bases as such:
Bear Crawl to 1st, do 5 Burpees, crab walk to 2nd, More Burpees, Bear Crawl to 3rd, You guessed it-5 Burpees and Crab walk home
Squat walk to 1st, tip toe lunge to 2nd, squat walk to 3rd, tip toe lunge to home
Partner carries swapping as needed for everyone to get 2 full laps
Wheel barrow with partner swapping at each base
We probably did some more but I (Jekyll) had sweat in my eyes the entire time.
Short Sale had great words of wisdom RE: theme of the month Discipline. YHC offered his two cents:
Ephesians 6:4 Fathers do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord
Hebrews 12:11 For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.
NMM (from Short Sale):
After COP, I mentioned our first thoughts on Discipline. I often blur the line between Discipline and punishment towards my kids. Discipline should be a way to moderate their behavior and show them the “guardrails” in life. YHC can be heavy handed at times and I need to be less of a taskmaster. Also, be more disciplined and do a better job of treating our 2.0s equally and not showing favoritism. Discipline is also the bridge that takes us from our current accomplishments towards the goals we have set for ourselves. Personally, the gap between my accomplishments and my goals can be very wide sometimes. Need to focus more on serving my M and less on selfish pursuits. Jekyll’s bible verses above were spot on. All the advice I need is right there in Scripture, just need to take the time and give my faith walk greater attention.
I was honored to lead with Jekyll and humbled at the opportunity. Thanks Senator Tressel for the nod. To me, Alcatraz is one of the finest AOs, and that is a testament to the Senator’s leadership.
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
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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.
Senator Tressel and YHC headed up the final installation of the summer Q school. 8 PAX joined in for some instruction, antidotes, and how to count to 3. Brief introduction in lot, totally forgot to make the disclaimer, and we were off. YHC at the helm.
The Thang
1/2 lap around WEP and circle up for the COP
Each exercise had some instruction of counts, cadence, form, etc. It was awesome, I guess you had to be there.
SSH X 25 (Hey I saw a shooting star!)
Imperial Walkers X 25
Merkins X 10
Windmill X 15
Mountain Climbers X 25
Disclaimer X 1
Mak Tar Jai X 15
Burpees X10 OYO
Hand Over to Senator who then took us to the hill.
Jacob’s Ladder to 7 with Burpees at top. Senator explained more about what the main workout is about and how to prepare, audible, and listen for mumble chatter. Kielbasa helped out with the suggestion to do burpees for this ladder. No one was pleased, except for Seantor.
After ladder we moseyed over to the playground for some pull ups and ab lab. Senator made it a point to tell the Q School that we do not do enough pull ups/chin ups and that he ALWAYS adds these in at an AO with bars. I think Senator’s agenda was accepted under duress and the PAX pushed through with 2 sets of 10 pull ups/chin ups and then slow count LBC’s followed by a slower count of Freddy Mercury.
Final thoughts from Seantor about safety, serving the PAX when Q and how he doesn’t ever need a Wienke (memorizes before he gets there) but FunHouse always does (can’t even remember his kids’ names). And do the damn BackBlast!
COT – Always end with Circle of Trust – Prayers for kids to college, parents transitioning to new home and Seantor’s brother in law. 5 years of The Fort in September!
It was an honor to work with Senator to get the new Q’s on track to lead the PAX. I am looking forward to see what this group of men will bring to the Gloom. Double D is the man to hit up if you haven’t Q’d and want to get on the list for Block Party!
Long time ago…..in a different AO……Laces Out and Laces In were together. Today we could say that again. Its like meatballs and spaghetti or hot dogs and hamburgers…..its just natural!!
So the Laces out clan arrive at 0500 and take off running to Baxter like the fools they are. Hills and cars and danger Will Robinson!! But they all made it back safely and met us Laces IN crowd at COT. No water melon ….losers!! haha
Laces In we did a little tour of the High School, with some 4 corners and some other pain stops along the way. There is a ton of potential and no Rosalita calling the 5.0 anymore. If we bother anyone out here, they better join the PAX as they have no other reason to be out there at 0 dark 30.
Great PAX and awesome times. Be sure to post to Laces In/Out and bring an FNG!
