Tag: Shady

Leg Day at #Colosseum – 1/23/18

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6 men joined me the AM for Leg Day at Colosseum.

Mosey around the parking lot for a while.

Warmup

  • 30 Side straddle hops
  • 10 slow 4-count windmills
  • 20 4-count mountain climbers
  • 20 4-count peter parkers
  • 20 low slow squats

The Thing

2 legs exercises followed by a lap around the parking lot, followed by an ab exercise

  • 20 Jump lunges (Mary Catherine Gallaghers), 50 squats, run lap, 20 4-count flutters
  • 30 yard broad jumps x2, 30 lunges, run lap, 25 LBCs
  • 60 step ups, 20 jump squats, run lap, 15 4-count heels to heaven
  • 30 yard lunge walk x2, 20 bombjacks, run lap, 25 diamond LBCs
  • 30 jump lunges, 25 jump squats, run lap, Captain Thors to 7×28
  • Lunge walk to COT

Announcements

  • Yeti
  • Mentoring opportunity at Bethlehem Church in Paradise

Prayer requests

  • Officer Doty + Family
  • Friend with fertility challenges

– Ginsu

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#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Pre-Joe Davis and 6 PAX words

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Dynamic warm up of lunge twists, toy soldiers, back extension/inch crawl, arm circles and shoulder pulls.  Mosey to  field 1, take a lap and circle up.
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 COP, all in cadence:
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  • SSH x 40, Merkin x 10, IW x 20, CDD x 20, Slow Squat x 20, Crunchy frog x 10, Makhtar Jai x 20, Windmill x 10, Diamond merkins x 15, LBC x 25
  • Mosey to playground and split into 2 groups:
  • Group 1 does 10 pull ups while group 2 does 20 dips (flapjack).  Repeat two more times.
  • Mosey to the concession stand wall:
     Peoples chair with overhead hand clamps, recover and shake ’em out
     Lunge walk to the end of the infield, and then jog back
     Peoples chair part 2 with overhead hand claps
     Crabwalk to the end of the infield
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Hand off to Bolt
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  • Figuring in the cold, this was the running part of the workout. 5 cones were evenly distributed across the entire parking lot. With many going to Joe Davis, we targeted 20 “movement” minutes.
  • The layout was to run to each cone and do a designated exercise x5 with a full length parking lot sprint back. The catch was each PAX took turns picking the exercise for each run. During each ‘rest’ after every sprint, PAX took turns giving their word of the year with a brief explanation and goals that applied to that word.
  • While I do not remember which 6 exercises were chosen, burpees were definitely in there. And I assure you, we did not get cold for those 20 minutes.
  • The words of the 6 PAX were as follows (thank you to CrabCakes for helping remember the words at our kids’ basketball game):
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  1. Open – Sugar Daddy
  2. Joy – Crab Cakes
  3. Enjoy – Tesh
  4. Shady – (Positive)
  5. Smuggler – Consistent 

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Seek – Bolt – I expanded on my word and let the PAX know I want to seek to improve in all 3 F’s, but especially on the 3rd F. I need to seek to take advantage of the resources available through F3. I need to be more willing to reach out to seek assistance to improve physically, mentally and spiritually. Especially though on the 3rd F, as a ‘seeker’, I need to reach out and ask the PAX for assistance. If you have read this far and wish to extend your experience to me, please reach out and do so.
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Announcements, prayers and praises were fairly quick with a dash to Joe Davis!
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Noting here I got to spend time with Sparkplug at Joe Davis who I normally only see every so often at Alacatraz! Good talks, Sparkplug.
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Thanks for the opportunity to lead. Apologies to Senator Tressel who quickly turned around his end of the BB and the delay was all my own!
 .
 Bolt
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Just in Time

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YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold.  It would have been a bad look for the Site Q to be late to his own Q.

The Thang

Mosey to the Band Parking lot for COP

Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.

Mosey over the parking lot loop at the front of the school for Dirty MacDuece.  4 sets of 3 exercises done to 12.  All in cadence.  Lap of the parking lot in between each set.

Set 1 – Merkins, Squats, LBCs

Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury

Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas

Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies

Mosey back to stadium parking lot for Mary.  Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes

COT – Announcements, Prayers and Praises.

Thanks to all that came out on a cold morning.  Your support is appreciated.

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Long Route to COT

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17 PAX on this 43 deg morning

Warmup: 1 Burpee, SSH, 2 Burpees, Moroccan Night Clubs, 3 Burpees, Imperial Walkers, 4 Burpess, Hillbilly Walkers, 5 Burpees

Wave Merkins to 10, Wave Grave Diggers to 10 followed by a few sprints at 50%, 75%, and AYG

Jacob’s Ladders

Set 1: Carolina Dry Docks 1 to 7 with bear crawl down; Jump Lunges 7 to 1 with sprint back

Set 2: Jump Squats 1 to 7 with long jumps down; Mtn Climbers 7 to 1 with sprint back

Set 3: LBCs 1 to 7 with sprints down; Bomb Jacks 7 to 1 with sprint back

Mosey other parking lot.  Here the “we’re going the wrong way” chatter begins.  Partner 1: Merkins while Partner 2: scales half wall, touches building and back x5

Finish with wall sits, last man to front through all PAX, then BTW for 2 ten-counts

COT… We prayed for families, marriages, and comfort in sickness.

Always honored to Q.

Rocks Out

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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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