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.
As 7 PAX entered The Hive on a rainy and cold Friday morning in the gloom, there was positive vibes in the air. After the disclaimer, we took off for a quick mosey and as we were running, we noticed that Quack Attack was nice enough to leave his headlights on for us. We circled up to continue the warm-up:
20 SSH (mumble chatter and laughter ensued as Quack Attack did most of these by his car while he turned his headlights off!)
10 Imperial Walkers, followed by 10 Hillbilly Walkers
20 Moroccan night clubs
10 Low slow squats
10 windmills
(Maybe 1 more, but don’t recall right now)
Quick mosey to the school under some cover b/c it’s ’tis the season to get a cold and rainy / cold weather is not what the doctor ordered.
Music from 80s rock was our background noise as we prepared for the fun that was about to begin. Wienkeless (not intentional) YHC asked the PAX to keep him honest as we all went through the lineup he had in store since this was going to turn into rinse and repeat with more reps each round.
Round 1:
10 KB swings
10 shoulder presses
10 rows
10 triceps press
5 lunges each leg and passing the KB through your legs
5 each arm lawnmower pull (in plank position)
10 on your back bench press
10 American hammers (not to be confused with russian twists)
10 goblet squats
10 shoulder shrugs
5 each arm lawnmower pulls (not in plank position)
5 each arm travolta’s / clean and jerks
5 burpees with the upward jump swapped with pulling your KB above your head
10 two arm curls
Quick “cool down” mosey in the rain and back at it for round 2.
Round 2 (more reps – and close to same order, but I’m going to copy and paste)
20 KB swings
20 shoulder presses
20 rows
20 triceps press
10 lunges each leg and passing the KB through your legs
10 each arm lawnmower pull (in plank position)
20 on your back bench press
20 American hammers
20 goblet squats
20 shoulder shrugs
10 each arm lawnmower pulls (not in plank position)
10 each arm travolta’s / clean and jerks (this was a burner I think given the full body beating)
10 burpees with the upward jump swapped with pulling your KB above your head
20 two arm curls
Another “cool down” mosey in the rain and ready for final round.
Round 3 (MORE REPS….)
30 KB swings (this was a lot for future note to self…)
30 shoulder presses (also a lot for future self and I gave myself the internal “careful here if you can’t do it, don’t Q it”)
30 rows (this was borderline too many which caused YHC to tell the PAX to modify as needed and we’re going to drop the reps as called out)
25 (not 30) triceps press
15 lunges each leg and passing the KB through your legs
15 each arm lawnmower pull (in plank position)
30 on your back bench press
25 (not 30) American hammers
25 goblet squats
25 shoulder shrugs
15 each arm lawnmower pulls (not in plank position)
10 each arm travolta’s / clean and jerks (had to drop to 10 again b/c I think my arms were going to fall off)
15 burpees with the upward jump swapped with pulling your KB above your head (yes, 15 was a lot)
30 two arm curls
Wrapped up at 6am on the button! Did COT under our dry covering which was great!
Thanks to Band Camp for the opportunity and great work by all the PAX on the push they gave each other! And for what it’s worth – we covered everything in the wienke that I had waiting for me when I got home!
Today at the Block Party I was ready to have a namesake beatdown with Cinder Blocks and all the fun of them. So the wienke was made and the plan was to utilize the blocks at Honey Badger Central or Den or the Coop or whatever they are calling NAFO these days. At 0430 I left to go get the blocks and find there are no blocks to be found. It seems the FMSD has taken our blocks away……again!!
After quick conversation with the Darkest of Helmets I had to call….Omaha…..Omaha!!! Was not too bad to change some of the exercise moves and YHC was ready to roll.
15 PAX arrived and I was excited for the turnout at WEP. Its an original AO and one of our best and so love to see the PAX still coming. We had 13 bootcamp and 3 runners for Pathfinder and at 0515 away we all went.
Mosey up the Stairway to Heaven
Al Gore
Merkins (Stealth)
Mosey along path
Al Gore
Merkins (Stealth)
Low Slow Squat
Mosey along path
Al Gore
Merkins (Stealth)
Low Slow Squat
Windmills
Mosey along path
Al Gore
Merkins (Stealth)
Low Slow Squat
Imperial Walkers
The Main event
List of 10 exercises, 100 reps cumulative with Partner
Partner 1 runs around Playground, Partner 2 exercise move…..working the list
Squats
Merkins
Lunge (50 each leg)
Swing Crunches
Pullups
Step ups (100 each leg)
Dips
Toe Taps
Derkins
Leg Raises
Nice work by all the PAX. FNG, Liquidate, did great and fun was had by all!!
I talked to the men about David and Goliath and when David chose 5 smooth stones there was a reason. Smooth stones would fly straight and accurate versus those with edges and odd shape. The stones were smooth from being in the water and rubbing against each other over years and smoothing each other out. We as men need each other to help us shoot straight and face our Goliath. By surrounding ourselves with PAX that want to get better and live for something bigger than ourselves, we will all get smoothed out and be able to fly straight and stay on path. Get those trusted advisers in your life and GET BETTER!
Through no fault of anyone that I’m aware, the original Q for the Hive was double booked. Since I know that guy, the PAX probably got off easy with me filling in. Or maybe not.
Disclaimer was disclaimed (didn’t notice that Punch List had brought an FNG, so I guess my extra extended disclaimers are good for something. Also gave the disclaimer that since this is a gear workout, there would not be much running.
Warm-up
SSH
Merkins
Burpees
Some other things that have slipped my mind…
The Thang
Slow mosey to the bleachers by the tennis courts with KBs in hand. Everything today was in groups of 3 exercises repeated 3 times normally increasing each round separated by 10 KB swings and 10 Prone presses
10 KB swings, 10 Prone presses
Single-Leg DL each side 8-12-16
Curls each side 6-8-10 IC
Back extensions (heels on the bleachers, justifier to the sky) 8-12-16 IC
10 KB swings, 10 Prone presses
Tri-extensions 8-10-9-ish IC
Plank row each side 8-12-16
Squats 8-12-16
10 KB swings, 10 Prone presses
Derkins x 10 IC
American Hammers x 10 IC
Derkins x 10 IC
Flutter Press x 20 IC
10 KB swings, 10 Prone presses
Extra slow mosey 70 feet back.
COT
NMM
I may have gotten some of the listed exercises or a few of the counts wrong when I was writing this down finally, but it’s basically all correct. I’m pretty sure if you were to go through this routine, it would be a pretty good beat down even if I missed a few things.
So here’s my thoughts lately about doing gear workouts. If it’s a gear workout, I’m pretty much going to stick with that and not too much running around. I’m pretty simple like that. Find a thing that works and stick with it. My basic KB workouts will be variants of what we did in this one. I figured out this little routine and it works for me. It seems to be a pretty good workout for everyone else too, usually.
F3 is like that for me. When I found out what this thing was all about and started posting, it was something that really just worked for me. I’m not trying to make it into something complicated, I’m just looking for that physical and mental push before the sun even comes up. Every day that I’m out there in the gloom with a bunch of like minded guys focused on accomplishing a single thing at a time, I get energized. If I’m the guy leading, good, but if not, that’s good too.
I see that carried out into our community, getting a bunch of like minded guys focused on accomplishing a single thing at a time. Sometimes that’s reading to kids after school. Sometimes it’s handing out turkeys. Sometimes it’s just running all day and night with a bunch of smelly guys. Sometimes it’s surrounding someone who is suffering physically or emotionally. For me that all starts in the gloom, many days of the week, surrounded by my Brothers…
YHC was excited to get the reminder of my pending Q at Block Party. You see, it’s been a bit since I’ve Q’d and I haven’t been as committed to my First F as I should. Would I be dying trying to call cadence? What exercises should we do? Would anybody even show up? After a restless night of sleep, I got up, picked up my boy Atticus, and cruised to the spot where it all started in The Fort…WEP! One of my questions was answered right away as cars started rolling in the parking lot. And they kept coming. Seeing all the PAX (18 in total!) definitely humbled me and got my Qdrenaline flowing. After a quick disclaimer, we took off.
THE THANG
Mosey to the first mile marker with some high knees and butt kickers thrown in. Plank series at the marker, flip to crab for some dips (crab dip?), and back for more planks. Merkins and then back to moseying.
We stopped at each marker and did more stuff including but not limited to squats, LBC’s, wide arm merkins, mountain climbers, Peter Parkers, etc.
After completing the circle, we headed over to the brick wall at the UC Synergetic visitor parking lot on 160. Everybody grabbed a seat on the wall and watched while the guy on the end burpee broad jumped his way to the other end of the group and took a seat. Everybody got a turn and great fun was had critiquing form and jumping ability.
Next up was a bear crawl race up the big grassy hill to the main parking lot. While catching our breath, YHC talked about the word of the month, Encouragement. I shared that Barnabus was one of my favorite men of the Bible. Acts 4:36 tells us his name means “son of encouragement”. That’s exactly what he was during his missionary journeys with Paul. I want to be an encourager and our kids certainly need that from us. Some of the best words you can say to your kids: You got what it takes! I believe in you! The challenge to encourage someone that day was issued.
Next up was the meat of the workout, THE BEAST.
The Beast = 6 stations, 6 exercises at each station, 6 rounds. After each round, plank up and wait for the 6.
1st round – jumping lunges
2 – Freddy Mercury
3 – Low Country Crabs
4 – American Hammers
5 – Flutter Kicks? I can’t really remember?
6 – Burpees (crowd pleaser)
A quick look at the watch indicated 3 minutes till 6 so jailbreak to COT
Announcements
We had a lot. Christmas Party, upcoming workout, CAH volunteer opportunities, etc. As they say, read your newsletter
Prayers and praises were shared and Chicken Hawk closed up out.
Thanks Shady for giving me the opportunity to Q! I needed the kick in the pants to get back out there and I loved every minute of it.
AYE!
Flat Tire
September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.
Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!
Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,
Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.
YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded
The Thang:
Wegmans for COP
Mosey down path out to grass
Circle up and some traditional and not so traditional exercise moves.
We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
Horm Blows
Funhouse on Q
Mosey to the hill for Jacobs ladder
Burpees
Squats
Some mary to fill time
Horn Blows
Jwow on Q
Mosey to top of hill for partner work
step ups/lunge walk up and down hill
squat jumps/lunge walk up and down hill
Plank hand slap with partner
Horn Blow
Twister on Q
Mosey to tree line
Army Crawl to tree /SSHs
Sprint to tree/Merkins
Army Crawl to Tree/SSHs
Sprint to tree/merkins
2 rounds
Run Path until Horm
Horn Blows
FLUX on Q
Mosey back to hill
6s – do following 6 times
bear crawl up hill
diamond merkins
bear crawl back down hill
Some filler in there of something aweful
Horn Blows
Assassin On Q
Mosey to play grownd
Dips
Derkins
Burpees
multiple rounds with running around the playground until…..
Horn Blows
The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.
I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???
Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.
I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??
10 HIM gathered in the gloom for a split Q and passing of the shovel flag.
Tesh began:
SSH x25
Windmill x10
Imperial Walker x10
Lap around the parking lot (counterclockwise…)
COP:
5 Kettlebell burpees
10 Snatches (5 each arm)
3 reps of this
Partnered up and Lined up facing the stadium:
Farmer carry both bells while partner planks & shoulder taps
Repeat with partner doing overhead claps instead of planking
Switch Q to BandCamp:
Bear Crawl towards the stadium until we ran out of pavement
Al Gore for the 6 and then Al Gore+Moroccan Night Clubs x10
Honeymooner–>Downdog rinse and repeat
Bear Crawl back to our bells. Moved to the wall outside the gym.
COP:
5 burpees
10 Overhead chest presses
10 Reverse Lunges w/ kettlebell held at the beltline
Reverse Lunge w/ single arm press and hold for 10 count
NAMED EXERCISE: The Solo Tesh: (standing)
– single-arm overhead press the kettlebell and hold for 10 seconds
– return kettlebell to clean position and hold for 10 seconds
We did 3 reps on each arm
20 Goblet Squats
10 Overhead chest presses
Wall Sit with bell intermittently held over our heads during storytime. Rinse and repeat.
Mary:
Flutter x15
Superman x10
Peter Parker x10
LBC x10
NMM:
In honor of Tesh’s two years of steady leadership at #TheHive, this workout drew some from his first post at The Hive: https://f3thefort.com/2016/02/15/afraid/ Q-ed by Geronimo.
The Solo Tesh comes from a workout Tesh lead when he was the only PAX to post that morning. https://f3thefort.com/2017/02/24/2017-08-the-hive/ Looking at the dates and this tweet https://twitter.com/tesh_F3/status/966993038554882048, it appears that there may have been multiple solo posts for Tesh at The Hive. One aspect of his leadership that I appreciate and respect is how quietly he leads. He leads by example with little desire for fanfare . It was this solo-post tweet that got YHC to attend his first kettlebell workout: Tesh’s model encouraged me at The Hive at all. I’m grateful for Tesh’s work and honored to carry the shovel flag for #TheHive (and if necessary post in the gloom solo……ah February…..).
During storytime on the wall sits, I referenced the Poverty Simulation some of the PAX are putting on 10/13/18 at FBC in Fort Mill. https://www.eventbrite.com/e/sc-thrive-poverty-simulation-york-101318-registration-49847017772. https://twitter.com/F3_ablock/status/1045695473707814912 I did not grow up in poverty, and specifically remembering my dad saying that folks could just work harder and would be successful. That was because my old man had worked hard and he was successful. But he also had a lot of advantages that allowed his hard work to pay dividends. Not everyone is so lucky. In my teaching, I see students that struggle with much more than the nuts and bolts of course work and assignments. The outside influences of poverty on college students is especially troubling. Consider a student that takes on debt to attend school to better themselves but is forced out of school after 3 years to work because their family needs the income. They have all the debt of a college degree with none of the job prospects. Understanding someone’s lived experience is a powerful tool. Hopefully PAX will take advantage of it.
It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
What a beautiful, yet dark morning at Block Party (WEP). Great spirits this morning from the “Oceans 7” crew. Subtheme: “Do your best and forget the rest.”
Everyone did a truly great job for a workout that kept one on his toes. It started right at 5:15am with a disclosure while moving. Then working directly into your standard Straight Up “Ya never know what u are gonna get but it will always be a full body” warm-up for 10 minutes. Crowd favorites were Ab Vigoda and the Rolling Crucifix.
The Thang:
We practically sprinted over to the visitor parking lot in front of the business building a few blocks away and proceeded with plenty of Bear Crawls, Muscle ups (lots), Backwards Bear Crawls, Low Frog Hops, Alternating Side Shuffles, Sprints, Burpees, Merkins, and X-Jumps just to name a few. 5 second count between 2-3 back-to-back exercises. Lots of heavy breathing. Crowd favorite for this part was “The Absolute Worst Ever Berkin” (wide merkin, standard merkin, diamond merkin, Burpee up, Burpee down, diamond merkin, standard merkin, wide merkin – all jumping “push-ups”) – and that was the first rep . . . we won’t tell you how many we did . . . I can tell you it was not 1.
We moseyed over to the WEP playground where we proceeded to do some lunge walks. Then we entered into something that I did not see a lot of smiles about:
“P is for Pink Mini-Workout” (Yes, I brought out the white board but only had a PINK marker borrowed from my wife). Subcaption: “What R U Thinkin’?” setting this workout up inside of a workout?
Walk on 5 “Balance Beams” without falling over
10 Derkins
15 Full hands in-the-air Burpees (these were Band Camp’s favorite; they had his name written all over it)
20 Full extension Chin-ups
25 Deep Dips
30 Seconds Balls to the Wall (or playround equipment)
We then proceeded to run toward COT but we were not done. A little surprise, or maybe yet another surprise, for the group this morning: up the hill Indian Bear Crawls while rotating thrusting and then throwing a 72 lb sandbag. We moved/threw the sandbag up the hill as a group and then down the hill. Plank position held while the bear crawler and the sandbag thrower did there thang. A “yukky” exercise.
We ended with 90 seconds of kick-through burpees in cadence minus the last 20 seconds where we pushed it OYO.
I can’t believe we got all that done in 35 minutes after a 10 minute warm-up.
Thanks again, Shady, for the opportunity!
COT: General Announcements, Praises, Prayers, Gave thanks to God who gives us so many things
