Tag: Slash

Baby Shark do do do do do do…..

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Today we had 13 show on a very hot Monday!

After a disclaimer and a short mozy all pax gathered for a short warmup which consisted of 10 merkins, side straddle hops, and imperial walkers. We then grabbed our bells and sort of slowzied to another part of the parking lot to begin our routine. I instructed the men to partner up and I then handed out prewritten sheets of paper with two kettle workouts and one regular exercise written on each. I felt like it was a good day for music so I added roughly 10 songs (Rock N Roll) and each set of partners did the workout from each page for the entirety of the song. I assigned how many of each workout to do and after you finished your assigned number you would switch the exercise. After the song finished the groups would rotate so that all men could complete every exercise. I also randomly added the instrumental version of baby shark onto my music playlist and when that would come on we would sprint the length of the parking lot and return just in time for the song to be over and would resume our regular routine with the next song. I felt like that was a good time to run since nobody wanted to hear that song! I added pistol squats to one sheet of paper and those are quite difficult (unless you’re Tesh) and I don’t think I want to do those again! We stopped about halfway through and I told the pax that I would like for them to take the time this week to compliment folks around them. When you compliment someone, it can really have a profound effect on their day and selfishly it makes you feel good as well so it’s a win win. At around 3 to 6 we took a mozy back to COT where we did a quick mary and then circled up to finish our workout. I did hear some complaining which is always good and it means that the pax is suffering a bit so I felt successful! Big thanks to J-WOW for the opportunity to serve and I look forward to doing it again!

~Slash

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Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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Making Bad Things Better

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Most of my Q’s in recent months have been ruck focused.  As I started thinking about what we would do on Wednesday, I realized that one of my last bootcamp Q was likely when Wegman’s held the QvQ event at The Coop in October 2018.  That was a fun Q but there were elements of it that I wish I had done a little different.  So why not take this opportunity to implement a few tweaks.

Warm-Up:

  • SSH x30
  • Merkins x10
  • Wind Mill x10
  • Mountain Climber x10
  • Imperial Walker x10

Mosey to the bottom of the hill by the pull up bars.

Activity 1:  Spider-Man merkins & pull-ups. 5 sets of trees

  • Run to first tree. Complete 2 Spider-Man merkins. Then run to the pull up bars and complete 2 pull ups. Run back down the hill.
  • Run to the first tree. Complete 2 Spider-Man merkins. Run to the second tree. Complete 4 Spider-Man merkins. Run to the pull up bars and complete 4 pull ups. Run back down the hill.
  • Continue the series through the fifth set of trees (10 Spider-Man merkins and 10 pull ups)

Mosey to the football field

Activity 2:  Cross the football field width wise down the yard lines. 5 burpees at each sideline

We did a version of this during the QvQ but I felt that version was ackward.  This one worked much better.

  • Partner carry 10 & 20
  • Bear crawl 30
  • Sprint 40
  • Crab walk 50
  • Reverse Sprint 40
  • Crawl bear 30
  • Wheel barrow 20 & 10

Everyone pushed themselves, the heat and humidity made sure of that!  Great starting the day with such a strong group!

Prayers for safety to all those traveling this week and rememberance of patience and what really matters as we spend time with family and friends.

Thank you Punch List for the opportunity!!

 

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Block Party: Stroll around the playground with Cake

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BlockParty 6/18

Warmup around WEP
Run
Imperial Walkers
Butt kickers
Squats
High knee
Windmills
Shuffle
Moroccan NightClubs
Run
Monkey Humpers

The thang
Partner up
#1 does exercise #2 starts around playground

1 Kracken Burpee/bear crawl -5each
2 Peter Parker’s/ lunge walk-10each
3 dips/power skips-15each
4 derkins/backwards bear crawl-20each
5 Burpees/backwards lunge-25each

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The Armory: 20190617 Circling the Wagons

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14 PAX for a humid day at The Armory. Working hard and starting the week off strong!!

We did a quick warm up and got loose

I showed the PAX my drawings on the ground of my Inner Stick Man and Outter Stick Man, talking about who we are on the inside versus the outside…….and making them one in the same!

Than Thang – do these exercises….most were 20 reps but too lazy to change below…..roll the dice of pain in between each move

10 Kettle bell swing
10  bent row
10 Goblet squats
10 Upright row
10 Lunge press
10 Sumo upright row
10 Curls L/R
10 American Hammer
10 Bench press
10 Plank Rows L/R
10 Tri Extension

10 Flutters
10 Hello dolly’s
10 Freddy’s
10 Deadlift
10 Sidestep upright row
10 Kettlebell Merkins

Line up for suicide runs and then back to COT

Thanks for the Q Jwow!! Awesome time as always!

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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100/300 Blind Spots

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9 PAX gathered in the humid pre-rain gloom at the southern end of The Fort for this iteration of The Tomahawk

Warmup:

Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey back to bells

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey – to check on a shovel flag in need of repair

20 Crunchy Frogs
10 KB Swings
20 Crunchy Frogs
15 KB Swings
20 Crunchy Frogs – hands up
20 KB Swings
20 Crunchy Frogs – bells in the air
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Short message on blind spots
Plank up
’round the circle on what PAX think their blind spots are

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Crunchy Frogs – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

COT

NMM:

Blind Spots:
As we went around the circle every PAX mentioned that their blind spots are either related to their M or their 2.0(s)….Interesting to note these are at the center of the concentrica. My mind too often wanders back to a Donald Rumsfeld speech (circa 2002) where he lists categories of concerns about the war in Iraq. Known Knowns

  • Things we know
  • Things we know we don’t know
  • Things we don’t know that we don’t know

Phil Kline wrote an Art Song using the text.

At first, I felt Rumsfeld was just rambling, more than a little incoherent, and simply trying to justify the cause for going to war. But the more I hear Phil Kline’s little tune……

We all have blind spots, and often put these “blind spots” into the second category. Things we “know” are our blind spots. But more dangerous is the third category: blind spots we have, but don’t even know exist.

This is why it is important to have other PAX cover your blind spots, and be emboldened to speak with candor when they see your blind spot. If you could see it yourself, you would have already.

We post to get better, and the 1st F is the easiest  to push ourselves. “It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” Let’s make sure we commit to get better in the 2nd and 3rd Fs as well. And just as the Q and PAX will push you during a workout, let’s push each other to be better beyond just physically.

-Band Camp dismissed

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Why Do We Have To Do So Many Wheelbarrows?

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Punchlist and YHC finishes up a preruck because what is sleep? We finished up and saw a few familiar faces in the parking lot. After a quick disclaimer we started off on a mosey.

Warmup in a parking lot consisting of:

-Windmills

-Hillbilly Walkers

-Imperial Walkers

-Low Slow Squats

-Honeymooner/ Downward Dog

-LBCs

-Probably something else too

Next we continued our mosey down towards the wall for some wall sits. Starting on the ends pop out, 3 burpees and back on the wall until everyone completed their burpees. Rinse and repeat, but with 5 burpees this time around.

After that was over we moseyed back to the park when we stumbled upon some cones. Not entirely sure on the distance between the cones but it was a Very Fair distance. Partner up, and wheelbarrow to the middle cone. Each partner does 25 Merkins. Flapjack on who’s the wheel and who’s the barrow to the next cone. Complete 25 Squats. Repeating this pattern decreasing by 5 until we reached Zero.

Next we used the cones and lunge walked to them completing more squats at each cone. Can’t remember what number we did of them.

After some quick thinking, we made our way to the playground for some Dora. Merkins, Flutter Kicks and SSH. On our way back to COT, lined up for 1 sprint. I was hoping to do more sprints but time was up.

Thanks to Esso for the opportunity!

Wegmans

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Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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Leaving Home

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It was a Thursday morning gloom at Laces In…a Thursday in May when the temp was already higher than it should be…a Thursday when our Site Q was DR but his predecessor provided strong support…a Thursday after The Murph when mumblechatter still reflected stories from the experience…a Thursday after YHC (aka, Dan from Dallas) returned to The Fort following a long weekend trip to the land of his origins…a Thursday without any FNGs.  So, the Disclaimer was brief and the pax were off.

The Thang

Mosey to parking lot near tennis courts

Pause at first light pole — SSHs

Mosey to next light pole — Mtn climbers

Mosey to next light pole — Low slow squat

Mosey to next light pole — Imperial Walker

Mosey to next light pole — Hillbilly walker

Mosey to next light pole — Merkin

Mosey to next light pole — Peter Parker & Parker Peter

Mosey to baseball field, pick partner & muster on opposite sides of home plate for 60 second intervals

Cycle 1: Partner 1 runs to 1st base for Burpees AMRAP while Partner 2 runs to 3rd base for Bombjacks AMRAP (flapjack)
Cycle 2: Partner 1 runs to 1st for Merkins AMRAP while Partner 2 runs to 3rd for CDDs AMRAP (flapjack)
Cycle 3: Partner 1 runs to 1st for Sumo squats AMRAP while Partner 2 runs to 3rd for Monkey Humpers AMRAP (flapjack)

Plank + Al Gore sequence at home plate

Rinse & repeat 3 cycles 2 more times

Muster at home plate for some Mary — Hello dollies, LBCs, American Hammers, Superman

Mosey home

Plank it up for final 2 mins — shoulder taps, plank jacks

COT

NMM

Thank you to Cyclops for the invite to Q.  I can’t recall my last BC Q in The Fort, so it was a treat to be leading the pax.  Also a pleasure to connect with a handful of new faces.  It’s great to see pax of The Fort continue to #giveitaway!

The word from Funhouse (who posted to LO) after COT was that the LI pax returning to Shovel Flag looked gassed.  Music to any Q’s ears, for sure.  T-claps to the pax for pushing intensity throughout, especially to those who went to bed at Zero Dark Thirty and still posted (ahem…Slash).  The work was hard but the grass was soft and weed-free.

The workout on the ball field was built around the theme of “leaving home.”  Dallas is my place of birth but it’s no longer my home, physically or emotionally.  While my weekend trip for a nephew’s graduation proved to be fruitful on many fronts, I felt no nostalgia for the place.  I don’t say that with any disgust or anguish…it’s just a fact.  This was the first time in the 13 years since I moved to FM that I felt no emotional pull westward.  The realization prompted further reflection on whether I’d left behind certain habits and vices from my adolescence and young adulthood in Dallas — petty grievances with siblings and old friends, disrespecting parents, excessive drinking (and occasionally driving), strip joints and the list goes on.  Yes, I’ve turned a page since moving eastward, far from perfect, but further down the path of maturity.  How about you?  Are you still clinging to the past?  Whether your origins are in CLT/FM or elsewhere, might there be elements of the past, baggage from “home” or an earlier stage of life that you need to leave behind?  Marinate on that a bit as you recover and allow the sweat to evaporate.  And make a choice, take a step toward maturity and #Acceleration.

Thanks for being part of this Thursday.

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