Deck of Burpees

I always appreciate the opportunity to lead a workout.  I’ve also enjoyed #Pantheon each time I’ve been there.  Its a solid AO, with a lot of opportunity/locations to dish out the pain!

I decided with this workout, that I wanted to go simple.  Every time someone brings a deck of cards, I always think it will be easy and inevitably end up completely gassed.

5:15 Disclaimer and off we went…

Warm-up:

Mosey around the parking lot with some dynamic stretching.  Circle up and run through several warm-up exercises.  The usual suspects were there: SSH, Imperial Walkers, SSH, Hill Billy Walkers, SSGH, Merkins, Planks, etc.  You get the drill.

The Thang:

So cards it was – although with a slight twist.  Rather than each suit representing an exercise, the suit and the number/face card provided a matrix that was used to dish out more varied pain…

Each PAX took turns selecting a card from the deck and looking up the exercise on my phone (a bit hard to read).

Key:

[H] Hearts [D] Diamonds [C] Clubs [S] Spades AND # on card = number of reps; J, Q, K = 15 reps

2-5: [any suit]: burpees (56 in total)

6: [H] Merkins; [D] Diamond Merkins; [C] Wide Arm Merkins; [S] Hand Release Merkins

7: [H] Low Slow Squats; [D] Ground Touch Squats; [C] Sumo Squats; [S] Squats

8: [H] Alternating Lunges; [D] Alternating Reverse Lunges; [C] Alternating Jump Lunges; [S] Speed Skater (Apollo Ono)

9: [H] Calf Raise (both legs); [D] Tuck Jumps; [C] Single Leg Calf Raise (L); [S] Single Leg Calf Raise (R)

10: [H] Table Dips; [D] Shoulder Taps; [C] Crab Cakes; [S] PAX choice

J: [H] BCs; [D] Flutter Kicks; [C] Dying Cockroach; [S] V-ups

Q: [H] Heels to Heaven; [D] X’s and O’s; [C] Big Boy Sit-ups; [S] Protractor

K: [H] Scissor Kicks; [D] Weezie Jefferson; [C] Rosalita; [S] Plank Waterfall (each PAX 15 count)

A: [any suit] 2 line Suicides

This took us right up to time for COT.  Count-o-rama, Name-o-rama, Announcement, Prayers/Praises, BOM.

As always thanks for the opportunity and the push!

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1+1=Terrible Downpainment

19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.

Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.

The Thang

Full Disclaimer

Mash on Q – Mosey out

COP – lots of chatter here…I may have been contributing

SSH

Moroccan Night Clubs

Windmills

Merkins x 15 (YEAH!)

Mosey to gravel lot and partner up

Dora 1,2,3

100 Merkins

200 Flutters

300 SSHs

Pusher on Q – Mosey to hill

Bear crawl up hill – #turrible

Dirty McDeuce powered by Halloween Candy

Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;

All exercises IC x 12; Calories are based on “Fun Size” portions

Starburst (40 cals) – Squats

Skittles (63 cals) – LBCs

M&Ms (73 cals) – Wide Arm

Take a lap

Kit Kat (70 cals) – Jumping Lunge

Snickers (80 cals) – Flutters

Twix (80 cals) – Carolina Dry Docks

Take a lap

Reeses Cup (90 cals) – Bomb Jacks

Baby Ruth ( 85 cals) – Freddy Mercury

Butterfinger ( 85 cals) – Diamond Merkins

Take a lap

York Patty ( 50 cals) – Burpees

Crunch ( 60 cals) – Rosalita

Hershey ( 63 cals) – Burpees

Mosey Home

 

Moleskin:

  • Happy #Respect Birthday to Mash
  • Christmas Party on 12/1/18
  • Pre Christmas Drop In on 11/2/18 with Shady at Armor Artis
  • Be a HIM in your community…lots of examples were shared
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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.

Dungaree out

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Block Party – Smoothing the Stones

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!

Cake Boss

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Reunion Tour @ The Tomahawk

If we go back to Summer 2017… I was EH’d to The Tomahawk by Dark Helmet and Bird Cage. It happened while helping Sharknado move in just down the street. My interest was peaked, so I gave it a try. It was awesome, but it was PAINFUL. CSPAN brought it heavy and it was in that moment I knew F3 was legit. What had me most aghast was the fact that guys two decades older than I were lapping me in a work out that I deemed “up my alley.” On top of that, these men had a bond I haven’t had since moving to the area, and they do their best to follow God. I wanted to be hooked, but work was just too much at the time to HC to F3. Also… Skate or Die was there too.

Fast forward to Summer 2018, I changed positions in my company and was excited to join my now brothers in the gloom. Been posting a bunch, and am super happy to be a part of this high impact community. Polaroid offered me the opportunity to lead at my original AO, and I couldn’t turn it down. Additionally… what other AO has loud music every week?! 

I was just finishing prep of the AO when J Cruise pulled up in his vintage Land Cruiser. I’m sure that thing looks awfully nice in the sunlight. Kielbasa and Skate or Die right behind him. The clock struck 5:15, and I said the disclaimer. We took a short mosey while Pin Up and Small World rolled in. Then we circled up.

COP

Tappy Taps x 10 (These may be a regularly occurring thing… be warned.)

Plank

Shoulder Taps x 10

Parker Peters x 10

SSH x 25

Al Gore Night Clubs x 20

Groucho Walks x 10

Heart rates were up, so we headed toward the main entrance to partake of the Octagon! I had nine workouts, eight surrounding one. The plan was to start at random locations, and once you complete your station you rotate counterclockwise. After each outer workout you would cycle to the middle for something that my shoulders are now feeling much more than I did this morning… figure 8’s with the kettlebell between your legs. Woof.

Figure 8 x 30

Solo Tesh x 3 Each Arm (this, too, should also be a thing)

Figure 8 x 30

Goblet Squats x 30

Figure 8 x 30

Skull Crushers x 20

Figure 8 x 30

Lunge Walks x 15 each leg, holding weight in one arm out and back

Figure 8 x 30

Bent Over Rows x 15 each arm

Figure 8 x 30

KB Swing x 20

Figure 8 x 30

Curls x 20

Figure 8 x 30

Calf Raises x 50

Figure 8 x 30

Repeat as Time Permits

We made it about 1.4 times around.

Mosey to wall

People’s Chair w/ Pass the Dutchie – down and back four times x 2 with the heaviest weight of the day. 

Mary

Crunchy Frog x 11

Flutter w/Weight x 20

Hello Dolly’s w/Weight x 20

LBC’s x 30

Plank until time was up

I asked the men what they liked most about F3 while we planked, and got some good answers.

Accountability

Accountability

Misery

Its the closest thing to my military experience

The leadership cultivation and how it drives men ahead

Honestly, (aside from the military experience) I aligned with each answer. This community and these HIM continue to inspire me. 

Headed back to COT. Counted off six PAX for an Eminem and Toby MAC filled morning of fun. Thanks to Small World for bringing the tunes.

Announcements – 

Fast5 coming October 27. Plenty of chatter on Twitter regarding the details. 

Ragnar this weekend! 

Prayers and Praises –

Pray for our brothers on IR

Pray for F3Alpha for their loss of Darth Visor yesterday morning

EDIT: Pray for Sharknado’s family – his M’s father was Darth Visor

Both of these losses were sudden and unexpected, so keep that in your mind as you go throughout your day/week. We are but a breath. 

Pray for Fort Mill and the school district as the Zoning decision is made. Pray for cool heads on all sides and the best decision to be made.

Thank you Polaroid for the opportunity to lead. It was fun running Q at the AO where I first posted. Looking forward to next time. 

Punch List out.

 

IMG_7683

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Tomahawk 2018.38

So today I had the privilege to Q at Tomahawk.  After driving what seemed like a time i could have squeezed in a Lord of the Rings movie, I finally made it out to Doby’s Bridge Elementary.  I’ll make the backblast short and sweet.

There was a warmup that consisted of the usual suspects:  SSH, Windmills, Merkins, Peter Parkers…

The THANG consisted of three parts

Lunge walk with bell pass through.  Lunge steps not in cadence but on my “Step!” and sprint when I say “Go!”  This was broken up by burpees (everything was broken up by a few burpees), KB swings x20 and snatches x5 each arm.

Next was a DORA but one runs with your partners and your own bell to the end of the parking lot and back.  Exercises were 100 Merkins, 100 LBCs, 100 squats

Last (I think) was mobility.  Wide sumo squat and hold, left, right.  Then work it out with a low slow quat in cadence.   Superman hold to an overhead clap for shoulder mobility.  Then work it out with some plank work: merkins, shoulder taps, 1 arm holds, 6 inches, mountain climbers.

Finish it with a few minutes of mary.  Flutters with bell, protractor with bell, LBCs with bell.

BTW… that some nice new blacktop.

 

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Opening Presence at the Coop

It was a special morning the Coop this morning because the rain moved out and left a nice humid sometimes breezy morning in the gloom.  15 men joined us this morning and Shinguard started out with the mosey, warm up and Jacobs Ladder

The Message:

Moving from Impact to Presence really isn’t that different because the two ideas are only a couple degrees of separation from one another. This morning we talked about being present with God, with yourself and with your family.  Understanding that we can only experience God in the present, we have to be aware of where our mind is and be present with ourselves and finally be present with our families and understand their needs and serve them where they are not where we want them to be.

The THANG!

Shinguard moseyed us out of the disclaimer toward the band parking lot with some butt kickers, high knees and karaoke along the way.

Circle up in the parking lot for some COP with the following:

  • SSH x 30, Merkins x20, Squats x20, Moroccan Night Clubs x30, Peter Parkers x10, Parker Peters x 12

Mosey to the lower parking lot for Jacobs Ladder between the two light posts.

  • 7 Burpees at the bottom and 1 squat at the top (working down to one and up to 7 with each lap)

Then Chicken Hawk took the reins and took us back to the band parking lot for some sprints.

  • 10, 20, 30 yard suicides
  • 30, 20, 10 yard suicides
  • 100 yard 50%; 100 yard 100%
  • Bear Crawl 5 – 1 CCD, 5 more 2CCD, etc up to 50 yards and 10 CCD

Mosey to Bermuda Triangle in front of the school

  • Round 1: 20 Merkin, 20 Squat, 20 LBC with Bear Crawls in between
  • Round 2: 20 Wide Arm Merkins, 20 Jump Squats, 20 High Low Flutter
  • Round 3: 20 diamond merkins, 20 Jumping Lunges, 20 Ski Jumps

Short Mosey to the wall

  • Wall Sit while 2×2 plate push down parking lot and back
  • Balls to the wall
  • Finish with Ab Lab.

It was a special morning and I can’t express enough gratitude with being able to post with by 2.0 and lead side by side with him.  Thank you of the Pax that are accepting and encouraging to Shinguard.  This summer is having an impact in my and his life.  Aye!

CH

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The Fort 2018.24

For the first couple minutes we just stood around and watched the Hogs and Coyotes enjoy a pain station.  Someone finally looked at a watch and realized we better get going.  First half of the Q was Deacon with some inspiration.

Mosey around the park SSH (20x), WM (10x), Squats (10x), Hill Billy Walkers (10x), Imperial Walkers (10x), Merkins (10x)
Run to the hill for Jacob’s Ladder: Burpees at the top, Squat at the bottom (7x)
Run to the playground for partner drills One partner does pull ups, the other runs a lap – 2x One partner does dips, the other runs a lap – 2x One partner does LBCs, the other runs a lap 2x

Next up was YHC with some strength and mobility.  Mosey to the Springs Global parking lot and mobilize the shoulders with and overhead clap x20 in a varied cadence.  Going slow and maintaining your hands as far back as you can will make it difficult and increase range of motion.  Next on the ground for Superman with more overhead claps.  Balls2wall till the last man falls.  Moroccan night clubs x20, superman Moroccan night clubsx10, balls2wall.

Next is mobilize the hips with lung walks simon says style, only stepping on my signal and hold as low as you can go. x20 lunges sprint to end of parking lot.  Calf raises x20, AlGore calf raises x10.  Rinse & Repeat.

Last was core and total body.  Warmup with Snap-Crackle-Pops (3 count exercise on your 6, go to LBC position, put your right leg over left, bring your right elbow up to knee, left elbow, and down is on 3, then vice versa) x10 each side, Amercican hammer x20, Dragon-walk 15 yards.  Rinse & repeat.

Mosey to COT.

Moleskin:   The theme of the month is IMPACT.  If I may try to relay the sentiment of the words from Deacon, don’t let your impact be influenced by fear.  There will be obstacle put in your way that look insurmountable, but that’s simply fear put there lead you to comfort and away from impact.   I also noted that I like to make mental models of impact, and gave two: asteroid craters and boat wakes.  The IMPACT will be measured LONG AFTER the asteroid has fallen or the boat has passed.  Your IMPACT has infinite consequences whereas your feelings are fleeting.  Till next time, brothers.  Always honored.

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Shovelflag handoff @ The Coop

Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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