Tag: Smithers

Footloose or don’t Footloose… you pick

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Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

  • 20 Jump Squats OR 20 regular squats

Cone 2:

  • 20 diamond merkins OR 20 regular merkins

Cone 3:

  • 20 Burpees OR 20 Bombjacks

Cone 4:

  • 40 flutters OR 40 LBCs

Cone 5:

  • 20 dips OR 20 overhead claps

Cone 6:

  • Bear crawl to next cone OR lunge to next cone

Cone 7:

  • 30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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11

Bullwinkle’s Wallsitting and Lunge fest

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23 Pax joined at the Ball Room in Fort Mill for sweat filled gloom and fun on 10/03

The thang

Warm-up Mosey – with Butt Kickers, High Knees, Power Skips, Slow Walking Lunges and Toy Soldiers to get the legs good and ready for the what was to come

Warm-up Circle, exercises in cadence

  • Merkins (10, four count)
  • Arm Circles (lots)
  • Moroccan Night Clubs (20, four count)
  • Low Slow Squat (15, slow four count)
  • Imperial Walker (15, four count)
  • Windmill (10, slow four count)

Mosey to the hill for Jacob’s ladder: 6+1

  • Merkins on bottom
  • Bear crawl up hill
  • Squat jumps on top
  • Mosey down hill

Two Ten Count recovery

Mosey behind the school to the wall

Part 1 of Bullwinkle’s Sitting and Lunging around, as follows

  • 30 second wall sit followed by 20 lunges forward, turn around, 20 lunges back
  • 30 second wall sit followed by 19 lunges forward, turn around, 19 lunges back
  • 30 second wall sit followed by 18 lunges forward, turn around, 18 lunges back
  • 30 second wall sit followed by 17 lunges forward, turn around, 17 lunges back
  • 30 second wall sit followed by 16 lunges forward, turn around, 16 lunges back

Ten count recovery

Mosey to bridge to work calves

  • 30 seconds of calf raises follow by 15 seconds of rest.  Rinse & repeat X 6

Mosey back to wall

Part Il of Bullwinkle’s Sitting and Lunging around, as follows

  • 30 second wall sit followed by 15 lunges forward, turn around, 15 lunges back
  • 30 second wall sit followed by 14 lunges forward, turn around, 14 lunges back
  • 30 second wall sit followed by 13 lunges forward, turn around, 13 lunges back
  • 30 second wall sit followed by 12 lunges forward, turn around, 12 lunges back
  • 30 second wall sit followed by 11 lunges forward, turn around, 11 lunges back

Ten count recovery

OYO Max Merkins

+5 Merkins

Mosey back to front of school for COT

Bullwinkle out.

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6

5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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16

Why you wanna give me a run-around?

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24 PAX gave me a run-around Thursday morning at Footloose.  Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot.

I rolled in with 3 minutes to spare, thanks too  … who cares, the Weinke was laminated, and I was loaded for bear.

1 FNG to welcome, a little mumbling, a disclaimer and we were off …

The thang:

Mosey around the main lot, then out to the road, down the hill and a tricky left before the big hill to the big church lot.

Line up for dynamic warm up
Squat walkers
Knee ups
Toy soldier
Windmill walkers
Bear crawl
Patrick Swayze (karaoke L&R, powerskip, backwards run arms out)
Inch Worm
Jonah Hill (3 broad jumps, 3 merkins x 7)

Mosey to the lot across the street, circle-up (ish)
IC: CDDx10, Travoltax10, Squatx10, 2 burpees OYO
Mosey up the stairs to the First Baptist back lot, spot #1
IC: LBCsx10, MNCx10, Monkey Humpersx10, 2 burpees OYO
Mosey around lot a bit to spot #2
IC: Flutterx10, Bombjackx10, Dying Cockroachx10, 2 burpees OYO
Mosey around the lot a bit to spot #3 near grass
IC: Hello Dollyx10 (shout out to Hef), Scorpion DD, KneeTar Jaix10, 2 burpees OYO
Mosey out the front to the church lot across form the fire station
IC: Rosalitax10, Merkinx10, Hillbilly Walkerx10, 2 burpees OYO
Mosey to small lot across from Hardees
IC: Freddiex10, Mahktar Jaix10, Calf Raisex10, 2 burpees OYO
Mosey … Down on Mainstreet … Down on Mainstreeeeeet to the courthouse lot around the corner
IC: Shoulder Tapsx10, Overhead Clapsx60, Imp Walkerx10, 2 burpees OYO
Mosey all the way back to where we started in the large church lot, lots of love and mumble chatter here since we went by what everyone thought was COT, but I saw 6 minutes left …
IC: Russian Twistsx10, Plank Jacksx10, SSHx10, no burpees this time

Back to COT

The skinny on this one was that we kept moving, nothing harsh, I didn’t have to carry Dark Helmet up 40 flights of stairs with a cinder block on each wrist (or whatever he makes you do), 10 counts were walking 10 counts, on your 6, on your feet, in a plank, on your feet. No rest, 45 minutes of exercise.

Welcome FNG Popper, EH’ed by a friend in F3 Columbia

Looks like we made it,

Barry Manilow

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5

I Q, then You Q and round the circle we go

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Answering the Call from Birdcage to get out of my comfort zone, Bullwinkle and YHC  decided to buzz The Hive. 7 Pax arrived with KBs in tow and ready to work. Having seen a tweet from Tesh late the night before, I suspected that we would be Q-less. But, being Q-less is not the same as being clueless for the Pax of The Fort. So, after a brief discussion, YHC decided to lead the warm-up and we would work around the circle with each pax calling out an exercise. Take a lap after each set of exercises.

Warm up lap around 1/2 of the lot (it’s a large parking lot). Circle up for COP (all IC): SSH*15, Imperial Walkers * 15, Merkins * 10, Plank-O-Rama, Windmills * 10

The Thang:

Without the benefit of a weinke, this is all from my foggy memory, but a fine beatdown ensued. There were many skull crushers, curls, goblet squats and others. Typically, we’d pick 2 exercises, do 20 reps of both and take a lap. One particularly nasty section had us doing 30 KB swings, 10 merkins, 20 KB swings, 10 merkins then 10 KB swings and 10 merkins. Other notes:

  • Airborne pulled out some figure 8s that he had recently done with boys in the Rock Region. Real crowd pleaser. Nice Work
  • Fire Marshall Bill- can’t remember the exercise, but he always brings a smile and a positive attitude
  • Squeaky-he may be new to this F3 thing, but he brings a desire to get better
  • Smithers- had his 6-month F3-versary coming up and says he has is already down 2 or 3 pant sizes. Keep up the hard work brother, great to have you with us
  • Vernon- working that core and setting a great example for the kids that he leads every day
  • Bullwinkle- brings a lot of great ideas and some exercises that sound easy but leave you #smoked

Great participation and effort from the group. This was the definition of a collaborative effort. To go along with the theme for September- each of us lead the group in one way or another. It was an enjoyable morning in the gloom.

Short Sale out

 

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2

I call this one the rope a dope…

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Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

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12

Choose Wisely

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I had the pleasure to cross the river and Q #FootLoose this morning. Conditions were okay considering its August in South Carolina – temps in the lower 70s and a light rain. All in, 28 #HIM made the choice to roll out of the fartsack and start their day off on the right foot. Here’s what we did…

The Thang
Short Mosey across the street to the circle in front of the church. Bird Cage reminded me that this area was just as congested as the previous spot, but that didn’t stop us from warming up, shoulder-to shoulder with our brothers.

  • 20 SSHs (IC)
  • 15 Hillbilly Walkers (IC)
  • 30 Moroccan Night Clubs (IC)
  • Mosey to the Church steps
  • Bear Crawl up
  • Crawl Bear down
  • Squats while you wait

Apparently, the steps get slippery when wet. Since I like to keep my teeth, we Omaha’d round two and moseyed to the lot to behind the church.
Circle Up for Choose Your Poison. We took turns rolling dice and choosing exercises. One die was the exercise (see below); the other was the rep count (x10). The roller had to choose which die was for the exercise and which was the rep.
1. Merkins
2. LBCs
3. Squats
4. Side Straddle Hops
5. Overhead Claps
6. Burpees
Luckily we didn’t have two sixes (60 Burpees) rolled, and if we did, the PAX calling the shots wisely modified. Even though this is a moderate workout, we did our share of Burpees (probably 50ish). Overhead Claps and SSHs were popular choices (maybe 200ish). Merkins and LBCs came up a few times (150ish). Squats were tossed a couple times (100ish).

  • Mosey to the wall
  • 15 People’s Chair (IC)
  • 15 One-legged Squats (flapjack)
  • 10 Merkins (IC)
  • Mosey back to COT

NMM
I was honored to be asked to Q this morning. TClaps to Anchorman for his dedication to growing #FootLoose and awesome leadership stepping up to take over, Beacon. This AO has tons of options, so reach out to Beacon to get on the Q schedule.
Today’s workout reminds us that every day brings choices. Post or not post? Boxers or briefs? Paper or Plastic? Gossip or Gospel? We have opportunities each day to choose wisely or poorly. Every choice brings consequences. Sometimes you will face a challenge where the choice is hard to make and the outcome is difficult to take, but when you make it through, you will garner something from the experience. When a choice needs to be made, you need to make it. You’re either in or you’re out. Own it.
It’s been said that opportunity knocks, but temptation leans on the doorbell. When there is a knock, open the door and dive in to the challenge at hand. When temptation leans, step back and evaluate the potential outcome. Is it worth it? Opportunity is often missed because it looks like work. Temptation is often chosen because it looks like fun. Realize that every action has a reaction and you have to deal with the consequences of bad choices.
Today, I encourage you to choose positivity. Whatever you want, make the decision and do what it takes to get it. There will be challenges, but the greater the obstacle, the more glory in overcoming it. Sometimes it takes time, but remember, patience is bitter, but its fruit is sweet.

Aye!
Italian Job

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4

Freedom to Choose

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The Thang

Mosey to “big parking lot” of St. John’s United Methodist for stretching, focusing on back, hips and glutes.

Mosey to “front/side lot” of St. John’s United Methodist for warm-up

Windmills x 10
SSH x 10
Imperial Walkers x 10
Hillbilly Walkers x 10
Moroccan Nightclubs x 20

Back to FIrst Baptist Churches fort Mill lot for “The Serpentine”
3 stations laid out amongst the 4 islands in the lot. Jog, bear crawl, sprint, power skip or whatever to each cone, perform the exercise and move on to the next. We moved up one row and down the next. Hence, the “Serpentine”.

Mosey to front steps of FBCFM

Calf raises x 10 (maybe it was 20)

Mosey down Confederate St. to back entrance of Church of God
Used back wall for Dips / Derkins x 10 each (rinse & repeat)

Mosey into breezeway for People’s Chair
Mosey into Parking Lot for 4 corners x 2 rounds
Plank for the six

Serpentine & 4 corners consisted of:

Seal Jacks (4 count) x 10

LBC’s x 10 (4 count)

Hello Dolly’s x 10 (4 count)

Burpees x 5 (sorry, had to break Moderate code)

Mountain Climbers x 10 (4 count)

Merkins x 10 (single count)

Bombjacks x 10

Monkey Humpers x 10 (4 count)

Carolina Dry Docks x 10 (single count)

SSH x 20 (4 count)

Plank Jacks x 10 (4 count)

Box Cutters x 10 (4 count)

“Your Choice” x 10 (2 of those)

“Your Choice” x 20 (2 of those)

Mosey back toward COT for Mary
American Hammers x 10
Box Cutters x 10
Flutters (or “Aquaman thingy’s”) x 10
Travolta’s x 10
COT – Prayers for Smithers, Molder, Smithers’ M & family as her dad fights on. Prayers for Ponch, having wrist surgery. Prayers for Gopher and his M on biz decisions  I’m sure I’ve missed a few and I apologize for that.

Naked Moleskin

We have freedom to choose. We can’t control what “happens” to us. We CAN choose our response. We can choose how to live our lives. Every day is made of 100’s or 1000’s of choices. Which choices are you glad you made? I have a lot. Which choices would you change? I have a lot of those, too!

Achievement or accomplishment (personal, career, family, fitness, financial, faith, etc) is the culmination of our choices. We remember the magic moment that the achievement occurred. Too often, we dismiss the 100’s or 1000’s of choices we made to get us to that point. Choose your greatness. You are free to do so.

As always, I’m honored and humbled to be surrounded by such high impact men & grateful for the opportunity to lead.

See you in the gloom.

Beacon

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4

Armory – More Chalk and Freedom Talk

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6 fine men for a Monday at Armory for some kettlebells.

Brought back the chalk from last week and after a warmup, headed to the chalk, but stopped in the runoff control ditch for a little misery with a hill + burpees.

Mall-walked (some need improvement in this area) to the chalk and found in various spaces: Skull Crushers+Flutter kicks, Overhead Presses, Around the Worlds, KB Swings, Curls, LBC’s and SSHops+Clean Presses.

Did a few rounds of OYO in each slot, then tightened a circle for the Tesh invented “Pass The Dutchie” exercise. Always a hit, especially when we get to pass along Tesh’s 40-pounder. Only Tesh and I actually knew the song. Surely you’ve heard it before:

Musical Youth Pass the Dutchie – YouTube

We mall-walked back to COT, but had a minute or two for some Mary.

We spent a few minutes with Smithers on his F-I-L, and prayers for him, for comfort for him and peace for the family. Change Order’s daughter goes to her first away camp soon, and we talked about how freedom has allowed us advantages in life, but also the freedom to act alike a butt-hole as well, and I’m speaking to myself. We can all use some improvement in that area.

Always a pleasure and great to see guys come out in the gloom on a Monday!

Assassin

 

 

 

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4

Only you can define Moderate and reflection from my 30’s

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After a 2 1/2 year Slowburn Q ban, YHC was honored to lead 24 #HIMS on a “Create you own Adventure” workout in the 80 degree 150% humidity gloom. After a brief discussion on the moderate and an even shorter disclaimer, we left the CFA parking lot destined for glory.

The Thang

Mosey down to the Parking lot in front of empire pizza. Circle up for:
SSH x 10
Windmills x 10
IW x 10
Peter Parkers x 10

Mosey to the lot in front of Charandas and circle up again
Slow Squats x 10
Slow Merkins x 10
Slow Sumo Squats x 10
Slow WideArm Merkins x 10

Mosey to the Parking lot next to what used to have the bouncy stuff and grab a piece of chalk. Talk the chalk and write an exercise in a parking spot and then write x 40 after it. Partner up and go to a parking spot to start. Do the exercise in the parking spot then run a lap around the bushes (about .08 per lap) and then go to a different spot. You and your partner decide which spots to go to and whether you want to do 40 each or 40 total (20 each).

Spots (exercises included)
LBC’s
Merkins
Burpees
Flutter
Dips
Plank Roes
Scorpion Dry Docks
WideArm Merkins
Freddy Mercury
Box Cutters
and more ab exercise

with about 8 minutes left to go YHC called time

Mosey over to strip in front of the stores as I gave a short testimony about reflecting on my 30’s (don’t worry the longer version is in my moleskin at the bottom). As promised, since its my Birthday everyone got a cupcake (its what we called a suicide growing up, but with youth taking their lives at a younger age due to the pressures put on them, we decided at Basketball to call them cupcakes no instead of suicides).

After the cupcake we moseyed back to CFA for COT and BOM

Announcements – CAH workout next Friday still looking for a Q (contact NASA if interested), F3 Dads this Saturday

Prayers – Smithers in-law close to passing from Cancer, Dark Helmets friend also close to passing from Cancer, Marriages, Qbert’sDar 64 year old father who lost his job yesterday

Moleskin
1. Would like to thank Barry Manilow for allowing be back to Q at this wonderful AO and to all the PAX who came out (or posted elsewhere) that have wished me a happy birthday.

2. Moderate – what does it mean. Well it all means something different to all of us, what it doesn’t mean is easy. Think about moderate this way. If i’m someone who doesn’t drink alcohol very often, 1-2 drinks may be a moderate amount. If I drink a little more frequently 3-4 or a six pack might be moderate. Whereas an alcoholic may think moderate is 7-8 drinks. The point is this applies to your fitness level as well. What I think is moderate may be different than what someone else thinks is moderate. The key is to keep posting and keep getting better.

3. Life in my 30’s – Short Version -turned 30 in 2007, seperated from wife and started going to church again in 2011, divorced finalized in 2012, started going to F3 in October 2013, lost my father to cancer in June 2014, got remarried in August 2015, turn 40 today. Now you see, its more complicated than that. Long Version – In 2007 i thought I had it all was married had a couple of dogs, had a job teaching and coaching, everything was good (just not great). But something in me wanted more. I wanted a family. At this point in my life I was working a lot and my wife at the time worked a lot too. We weren’t going to church, had no relationship with God/Jesus, and really had no time for each other. Was even told my wife at the time that she didn’t want me and that we didn’t have time to be intimate. I turned to Porn. When that wasn’t enough I cheated on my wife. That lead down the path to separation and divorce. It also lead me back to going to church and listening to God’s word. My divorce went final in October 2012. In December 2012 I started dating Elizabeth. In September 2013 we broke up. While broken up I decided to give this F3 thing a try. Santini Q’ed and I already knew half the guys as I was teaching/or had taught many of their kids. On that first Saturday in October in 2013 I struggled through the workout and was given the name Longshanks (evil king in Braveheart). I would post sometimes, just not often. In March 2014 I asked Elizabeth to marry me before heading off to a Spartan Race in Charlotte. She said yes. 3 days later my dad called to tell me he had Pancreatic Cancer, 3 months later he was gone. Married my M in August 2015, and turned 40 today.

4. Back when I was in my early 30’s I thought I had a good amount of guy friends, which may be kind of hard when you teach elementary school PE and there’s only 3-5 guys in the entire school. When I went through my separation and divorce I realized that the almost all the guys I considered my friends were actually just husbands of my ex-wifes friends. I had almost nobody to turn to. Luckily a few guys pointed me back to the church. I got involved in volunteering and being part of a mens a group. Shortly after that I started coming to F3, although at first I didn’t make it a workout priority, I would go on Saturdays if I woke up on time (not always easy when coaching and getting home late Friday nights). If I didn’t wake up to go to F3, I would just go to the gym and do a fern workout. I realized something was still missing so I made it a point to start going to F3 more often. About the same time I started going more often I engaged and that was celebrated by the PAX and my dad learned he had cancer and eventually passed and the PAX where there for me during that too. The thing I’ve realized over the last almost 4 years of coming to F3 is that as long as you are willing to be part of the PAX by posting regularly, the PAX will be there for you when you need it. I know that from being a part of F3, my faith is stronger, my relationship with my M is better, and I feel like a better leader in my house and my community.

5. Keep Posting. Keep mentioning your prayers and praises. Keep getting better!! We are all in this together.

Shanks out (mic drop)

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