Tag: Shady

Post party at WEP

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It was the day after the Fort Christmas party so time to work off that extra trip down the buffet line. Mainframe leading off with Cha-Ching cleaning up.

  • Mosey around park stopping at each drill-bit. At each bit do 3-4 exercises with each bit ending in squats.
  • After lap around park head down trail toward big hill. Blimps were the call. Do one exercise at one end of trail then run to other end for next exercise. Each time we passed the middle it was 5 bomb-jacks. B=Burpees, L=Lunges, I=Imperial Squat Walkers, M=Merkins, P=Plank Jacks, S=Squats.
  • Mosey back to park and circle up for legs and abs: In squat calf raises, Mtn climbers, in squat heels out, freddie mercs, smurf jacks, flutters, jump squats, dying cockroaches, finish with some monkey humpers.
  • Tag out to Cha-ching. Over to light posts for some extended stairways to heaven.
    • 1st set – jog between lights, 3 burpees at each light
    • 2nd set – jog between lights, kraken burpee at each light
    • 3rd set – backward job between lights, 5 big boy situps at each light
    • 4th set – bear crawl between lights, 5 jump squats at each light
    • 5th set – partner push up the entire hill – terrible, most ended up switching so no second helping
  • Mosey down to park and keep partner. Set 1 runs 3 tree suicides while other groups do exercise running set call. I remember monkey humpers, smurf jacks, and junk-yard dogs. I think we did at least 2 others.

Thankfully time was up and everyone had worked off the night prior. Thanks for the opportunity Bonsai! Always an honor to help lead.

-Mainframe

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Slow Burn – Solid to the Core

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So, it was a fairly nice morning, especially when you consider it is December 1st!  I was able to workout in shorts and a t-shirt, so really…who can complain about that?

After reading Popeye’s back blast from down in The Rock region from a couple of days ago, it really got me off my six.  I saw that Trucker was scheduled to Q this week, but he posted that he needed a last minute Q change since he was DR last minute for work.  So I set out to plan a good ole’ core workout.  It went a little something like this…

Disclaimer (one FNG), then mosey down to the parking lot below for warmup.

Warmups:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other end of the strip and circle up.

Gifts – that is the word of the month for December.  We discussed how, especially this time of year when we hear the work gift we think of things…things we get, things we give, things we buy for ourselves…just stuff.  I challenged the PAX to think of the Spiritual Gifts that we all have.  We talked about how God has given us ALL various gifts, and literally everyone has them!

Another gift, is the gift of this F3 Brotherhood, and the unconditional support we all give to each other!  And lastly, my gift to the PAX was a good solid to the core workout 😉

The Thang:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25
  • Boat/Canoe in cadence – 10

Recover with 10 count

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25
  • Boat/Canoe in cadence – 7

Mosey to the side of Lowes

  • Line up in 4 lines and have a relay race (all out) for half the length of the parking lot.  Boy can these HIMs move!

Two walking 10 counts to the back of Lowes, with a mosey the rest of the way.

  • Hello Dolly in cadence – 25
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups OYO – 10
  • American Hammer in cadence – 15

Mosey over to the wall.

  • People’s Chair with a 10 count (or more) from each of the 29 PAX

Time for a break.

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10

Heard from Gilmore a bit about how he got his name, and what F3 has meant to him.  Great story and inspiration!

Back to the core.

  • Hello Dolly in cadence – 25
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups OYO – 10
  • American Hammer in cadence – 15

Mosey to the other side of lowes (working our way back in the direction of COT) for a couple minutes of Mary.

  • Box Cutters
  • Protractor

Mosey back to COT for name-o-rama.  We had one FNG, who was named Elvis (which is a STRONG name)

So, I wore myself out, and am super proud of all the PAX who pushed through this morning and stood together.  It is an honor and a GIFT to be able to Q!  Stay strong, get better, be willing to drop to your knees and accept help…Have a Blessed Week!

 

 

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Spork and Knife

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19 at Laces In, 6 passed on the fun and went Laces Out.

It was nice to break out of the norm and Q at Laces In, thanks Rebel for telling us where it was.

The Thang:

Anchorman Lead:

Mosey around the student parking lot and circle up. SSH x 20, Slow Merkin x 10, Imperial Walker x 20, other misc warm up exercises x 15(ish).

Burpee See-Saw, partner up, one burpee, other burpee, and back and forth x 10 each.

SPORK, one partner runs, the other exercises, combine count.
Squat x100
Peter Parker Peter x 100
Overhead claps x 100
Rosalie x 100
donkey Kicks x 100

Message about Awareness …

Hand off to Barry Manilow:

Jonah Hill (3 broad jump, 3 merkins x 7 times)
Mosey back near the start and find some soft grass
HR Merkins x 15
Low SS x 20
Kneetar Jai x 10
OH Claps x 50
Mahktar Jai x 12
Pause Squats x 10 (hold down for 2 extra seconds each time)
Alt Lunge x 10
Dying Cockroach x 20
JACK WEBB to 10/40
Moroccan NC x 50
Shoulder taps x 15
LBC x 15
Scorpion DD x 10 x 2

Great time, thanks for the opportunity.

Looks like we made it,

Anchorman, Barry Manilow

 

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A Return Home to the Colosseum

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This morning was the ideal morning to make a return to the Colosseum to fulfill my opportunity to Q. What made it ideal? I woke up, the temps were cold, I wrote a Weinkie, I had a message to deliver and a few Pax showed up to see where they should direct soreness-induced comments come Wednesday morning. That’s what made it ideal. See, we are blessed with this opportunity to join other men as we get broken down physically. And the byproduct of that beat-down is the chance to learn more about the man to our left and right and reach out a hand to see how you can go beyond yourself.

So 18 other men decided that the Colosseum was where they wanted to spend 45mins this Tuesday morning and for that, I’m humbled. 18 other men brought their gloves (most of them anyways) and wanted to see what I had in store. While only 1 man asked to see the deck of cards, it became evident that 18 men were ready to put in some work. But before we did that, I had to say a few words that were intended to be a disclaimer and brief run down of how what we were about to do was slightly different than the norm yet more of what is to come.

We jogged through the drop-off lanes of both schools and found our way to the line of cones in the back bus lot.  We lined up at the cones for a series of 3-tier suicides to the other end of the lot but only at 50%. Now that we’re a little warmed up, we circled up for some stretching:  Hammies, Hip Flexors, Back, SSH, High Knees and Wind Mills

Now we stepped it up a little:

Clock Merkins 1-12 and let the chatter begin

10 Burpees with an extra squat for good measure (I still have to pay up on my 69 Burpees…GO PACK)

Wave Merkins around the circle (5 rounds)

10 Donkey Kicks with 2 Carolina Dry Docks after each

Single Count Diamond Merkins x 10

10 Burpees with a Jump Tuck on each

Back on the line with your partner.

Partner 1: Bear Crawl the length of the parking lot to Shady’s car and sprint back

Partner 2: American Hammers until #1 returns.

Partner 1: Bear Crawl the length of the parking lot to Shady’s car and sprint back

Partner 2: Toe-Touch V-ups or some modification thereof

On The Playground which turned out to be way more complicated than imagined

Partner 1: 20 Swing Crunches or modify to a bench where necessary

Partner 2: 20 Grave Diggers on the left side

Partner 1: 20 Swing Crunches or modify to a bench where necessary

Partner 2: 20 Grave Diggers on the right side

Mosey to the back entrance road. With your same partner, run to the light post and do 2 merkins. Run to the next post and do 2 merkins. Continue this for 6 light posts and rest at the end.

Once we all completed this series, I took advantage of the captive audience to explain what my next venture is. Beginning in January, I’ll be launching a new Black Diamond-inspired AO named, BEYOND. While we typically think physically or geographically when we hear the word, Beyond, I challenge you to think differently. Think Beyond your normal conversations with your family, Beyond your sports-themed conversations with your friends, Beyond your show up and get your job done tasks with work, Beyond your bedtime prayers with kids-type of spiritual relationship and yes, Beyond your typical physical breaking point. Like muscles; our minds, faith, relationships, abilities and comfort zones only improve when stretched BEYOND what they’re used to doing. We grow as men when we’re beaten physically and I’ll use BEYOND as a platform to do just that. Many more details to come but would you consider joining me for a week or more to try it out? This is not to replace any existing AO, purely complimentary

So here’s the walking away assignment. Remember that partner you had? He is now your partner through Friday, December 1. I challenge you to send a text/tweet or call him daily to check in on him. Not simply to say hey or, “Man, I can’t wait to see the Tigers sport their own version of the Turnover Chain” but ask a real question and get ready for a real answer. Don’t ask how he’s doing and expect, “good, you?”.

19 of us responded, “AYE” when I asked if they were willing to do that for their partner.

We then mosey’d back to COT to put a ribbon on this edition of THE COLOSSEUM.

Announcements: Bring the following to Friday’s Christmas Party: a toy, small umbrella, 36″ Duffel Bag and/or alarm clock for CAH and Operation Sweet Tooth. Longshanks can also accept gift cards for OST.

Prayer Requests: New positions at work, improved communication at home, Patience, Sandlot’s wife, making time for our M’s and ensuring they’re not the last one in the house to get the time they deserve. Look for ways to help your M’s this season, to include preparing things and taking care of some of the Christmas shopping.

GO BEYOND!!

Maximus

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Let’s make it 3

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Warm up

Needed a fast warmup given the temp was dropping so headed for a quick mosey around the school. Circled up for some poor counting by the Q that included: SSH x25, Imperial Walker x10, Windmill x10, Merkin x10, Low Slow Squat x15, Moroccan night club x25, Mountain climber x20.

Headed over to in front of the school to get this thing started.  Started in front of the main entrance with 10 lunges / leg, then a quick run down to the end of the pillars for 10 hand release merkins.  Did this set 3x!

Then we found a pillar each for a wall sit.  While everyone did a wall sit, first person did 10 Carolina Dry docks, then the next PAX and so on down the line.  Next we did some Al Gore with 1 PAX doing 10 LBC, then the next PAX, etc. while everyone else held the Al Gore.  Then we went back to the wall sit and baked in 10 Flying squirrel for PAX 1, then on down the line.  So 3 sets here in total!

Last we headed over by the softball field where we did some Jacob’s Ladder up the tiered hills.  Set one (adding up to 7) included burpees and bombjacks to the top tiered hill.  Set two was seal jacks and knee to chest  jumps.  Set 3 was plank jacks and diamonds.  So another set of 3!

Last we headed over to COT for a 5 min cool down and some abs and core.  All in, 8 PAX stayed warm, not much time for mumble chatter, and we managed to stay dry for the most part!  Great time as usual.

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Campus Tour

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10 joined YHC for a tour of the campus, while 5 others showed up a little earlier and ran in circles.

The Thang

Brief Mosey over to the smooth pavement for COP and the following exercises:

SSHs, Imperial Walkers, Windmills, Merkins, Mtn Climbers, Squats, Peter Parkers, Parker Peters, Sumo Squats.

Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.

A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.

Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top

We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.

Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.

COT

Announcements

Prayers/Praises

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Election Day – Do you know about Pennies for Progress???

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Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County’s roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good to incorporate some very important statistics regarding the Pennies for Progress program into the WO. Further info to come on that….

COP consisted of windmills, good mornings, squats, alternate version of the Rocks up then mossy to….playground where the P4 trivia began.

288 – two pull ups, 8 LBCs, 8 Squats…why this number you ask??

434 – 4 pull ups, 3 LBCs, 4 squats…again why this number you ask?? YHC kept asking and there were a few bites but mostly discussions revolving around PSU football championships, statistics to the PSU-MSU game, but not even close. YHC kept giving hints relating to election day…..

We repeated those two again.

Mossy to first drill bit. Bonsai is celebrating the “originals” of the Fort the month of November at WEP and I would consider myself as one of them since I started 3 months after this greatest thing started in Fort Mill. The first WO Senator Tressel dragged me to at WEP involved the Drill Bit. So I figured we would all have some fun. At each drill but, PAX did 2 merkins, 8 LBC, and 8 squats….see a pattern yet? once the lap was completed, a new series of numbers: 97 (for 1997). YHC considered 97 merkins, but decided 9 merkins and 7 squats was adequate.

Mossy to playground for more history. 03 (for 2003) pull ups per PAX, then 11 (for 2011) pull ups. Bonsai then shouted our that the numbers and sequence related to the Pennies for Progress 4 referendum!! He wins, nothing of course, but is correct.

Mossy to small parking lot to do some Rugby Sprints in honor of Crab Cakes. Included 10 rounds with a few bear crawls thrown in there. Finished with some 5 minutes  of Mary.

Mossy to COT

Why the numbers?? in 1997, Pennies for Progress 1 was approved by York County voters to fund $99M of roadway improvements; in 2003 Pennies 2 was approved to fund $173M; and in 2011 Pennies 3 was approved to fund $161M – all totals $434M of roadway improvements. This program allowed York Co to widen I-77 to 8-lanes!! Without Pennies, York County roadways would be even worse in regards to congestion. This program is extremely essential for York County to TRY to keep up with growth. Its not the only answer, but without it, the roadways would be nothing but a crawl. You can debate that congestion hasn’t gotten better, but remember, York County has grown over 30% since 2000 and projected to grow another 40% by 2045. Since SCDOT is not flush with $$, this program helps mitigate as best of possible.

Today we vote on P4. $288M of roadway improvements, on a 1cent sales tax that York Co residents have been paying since 1997 – This is NOT an additional tax but a continuation. Many of us who moved into York County since then have been paying this tax and haven’t realized it. Without a dedicated tax towards roadway improvements, SC 160 would not have been widened at Zoar Rd, Gold Hill Interchange would not be scheduled to be upgraded, US 21 Bridge would not have been built….

Okay, enough of my soapbox, lots of F3 events, so read newsletter and sign up for Xmas Party, T-Giving convergence, and Joe Davis 5/10k.

Prayers to marriages – lots of struggles within the F3 community; raising our children; to the injured and loss of life; and to Texas tragedy.

Peace out – Trucker

 

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The real gloom at WEP

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What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary  – the perfect type type of gloom that we love to work with.

Men  start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad  brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning.  I bet they felt differently after words.

Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .

It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.

the Thang

Partner up

partner 1 pull ups AMRAP while partner 2 runs around the playground  perimeter.

Repeat three times

After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.

Maximus then turned it over to Royale

Mosey into the grass circled up and picked new partners

Lazy Dora

No running, consists  of the following exercises that are rotated between the two partners until you get to the combined number .

100 merkins

10 each while other partner planks

200 Squats

25 each while other partner holds low squat

300  American hammers single count

30 each  while partner holds 6 inches

This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ”  from Jocko Willink’s most recent book. I shared his video about the book above.  It’s one of my favorite short motivational videos on YouTube!

The next evolution involved a nice little hill for 11’s

Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.

Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.

We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.

finally spent the last two minutes doing as many as you can burpees – real crowd pleaser

COT with FNG naming, Gomer, Ghost Rider and Chop Block.

Announcements prayers and praises

It was an honor to lead,

Royale & Maximus

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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