Tag: Spitz

SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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Overflow of Pax at Slow Burn

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28 men battled the humidity this morning and welcomed FNG “Ace” to the Pax who was head locked by Wheels!  Nice job by all moderating up or down depending on your need.

Message:

Discipline:

  • We all have struggles with disciplining ourselves.  Maybe for you it is the harsh  words spoken, diet, gossip, eyes wandering, pornography, envy, serving in your marriage, serving and teaching your kids or serving the least of those in our community.  Whatever it is there  is Hope!
  • Bottom line – you can’t do it by yourself.  I find that my discipline gets better when I move closer to the Word and further from the world.  Find a guy to lock shields with to walk in life together
  • Warm up by Wheels – Wheels got his tires warmed up again after being a cotter for too many months.  In promptu Q by Wheels with some SSH, Squats, Merkins, Windmills… nice job stepping up to lead. 

 

  • Running warm up – Various running, side shuffle, karaoke and sprint varities
  • 3 minutes of Mary
  • Partner up/ Pair off – Joust (lunge walk, bear crawl) 3 rounds
  • Pentagon of Pain (split into five groups) – do each exercise on the cone (10x). Run to middle 5 merkins, clock wise go the next cone and back to the middle with 5 merkins.  Until each exercise is done 1x.  Rinse and Repeat

It is always and honor and privilege to lead the pax in a work out.  Thank you to Barry Manilo on having the opportunity to serve the men of The Fort Pax.

Peace!

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It Was Sooooo Humid Today…

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23 men gathered in the sultry SC gloom for another round of F3 at  Golden Corral.  Some rucked while others boot camped, but we all got a good sweat on this morning.  Here is what we did:

The Thang:

YHC  took the boot campers aside and stated their obligations for the next 45 minutes (don’t get hurt and  if you do, it’s your own fault).  We then moseyed for a dynamic warm up of knee pulls, ankle pulls, toy soldiers, arm circles, and lunge twists.  After we woke up our bodies, we mosey around the lot and found a good spot in front of the Piedmont Family practice for COP:

All in cadence:

SSH x 40, merkin x 10, windmill x 15, crab tags x 20, squat x 20, Peter Parker Peter x 20, diamond merkin x 20, side lunges x 15, wide arm merkin x 15, LBC x 20

Mosey to the corner of the lot for suicide repeats.  Run out and back to the first, second and third concrete islands.  Plank up when finished and wait for the six.  We did five rounds today with the following exercises in cadence between each round:

Round 1:  Carolina dry dock x 20

Round 2:  Diamond merkins x 10

Round 3:  Morrocan night clubs x 30

Round 4:  Can’t remember?

Round 5:  Burpees (10 OYO)

Mosey back to the start point for 5 minutes of Mary:

Hello Dolly x 20, Freddie Merc  x 20, Pretzel crunch x 10L/10R, Superman hold x 2

COT

Big group today – more than I expected.   It’s been a while since I’ve been here,  and even longer since I had the Q so was happy to get the call last night from Decibel.   I think we had about 15 boot campers and 8 ruckers.  Don’t know what the ruckers did, but they looked pretty tired at COT so it must have been good.    There was a lot of chatter today from Decibel and Falcon Crest, as well as from the usual suspects (Pusher, Funhouse, Change Order).  The humidity was in full swing and the heavy air made everything harder today.     The pax did a great job, though, and no one complained, when YHC called for the next round of suicides.   Well done, men!

It was nice to have F3 The Fort’s official historian couple (Lugnut and Spitz) in attendance as well as many, many new pax.   My hope for the new guys is that they take full advantage of all that F3 has to offer and that they become stronger men and leaders.

Announcements/Prayers/Praises

Read your weekly newsletter.  If you are not receiving the newsletter, reach out to Old Bay.

Prayers for the death of a brother-in-law, brother-in-law with cancer, a member of our NC pax struggling with addiction,  children going back to school and heading off to college

Funhouse  made a call for our local F3 pax to be leaders and mentors for young boys in our community.   Deacon called out the Pax to be men of action and not those who stand and watch injustices.

 

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#Quagmire

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19 PAX showed discipline by putting in work and getting after it on this humid morning.

Disclaimer was disclaimed.

The Thang.

WARM-UP:

  • Slow Windmill – 10
  • Low Squat – 10
  • Mosey – Knees to chest / Ankles to Hips
  • Mosey – Walking Lunges / Toy Soldiers
  • COP in Old Navy Parking Lot
  • I.W. – 10
  • SSH – 25
  • Merkins 20 / Peter Parkers 8  / Parker Peters 10 / honeymooner, downward dog, honeymooner
  • Morrocan Night Club 20

Mosey To WALL behind Target:

  • Peoples Chair – Run to Cone; 3 Burpees – two Pax at a time
  • BTTW
  • 25 Donkey Kicks

Mosey to Pier 1 Imports Parking Lot where cones were spaced out ~25 yards apart for a total of ~100 yards. We side shuffled L/R (alternated at each cone), until we reached the far end of the parking lot. There, a BOP awaited. At each cone we were disciplined and decided to Get After It:

  • 20 Close Grip Merkins
  • 20 Flying Squirrels
  • 20 Wide Grip Merkins
  • 20 Jump Squats
  • 20 Merkins

Bear Crawl 25 yards, Walk 25 yards back to the BOP. I flipped the BOP and we knocked out the following at each cone:

  • 20 Bomb Jacks
  • 20 High Knees
  • 20 Jumping Lunges
  • 40 SSH
  • 20 Merkins

Mosey to Water Fountain:

  • 30 Dips
  • 16 leg step ups

Mosey to Best Buy:

  • Two 50 yard sprints.

I estimate we ran a total of 2.5 – 3 miles during the workout.

COT / Name O Rama / Announcements / Prayers / Praises

Moleskin –

There were 4 PAX who got the respect, of the other PAX saying “RESPECT!” during the COT. As I push myself, and get pushed by my fellow PAX through these beat-downs, I’m very appreciative to see these HIMs (the RESPECT PAX), push themselves and those around them.

The 50+ years young PAX are inspirational to me. It proves to me, that age is a number, the right attitude is a mindset, and through a disciplined approach to how I live my life, I too, can endure a beat-down for years (and hopefully, decades) to come. Thanks men, for leading by example.

DaVinci – Thank you for the opportunity to Q.

#CoopStrong

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Mid-term Exam @ the Coop

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23 Men arrived with lots of chatter and welcome to FNG “Horse Shoe” and the EH by Couter inviting the intern out.  It was a beautiful day at the Coop for a Mid-Term Exam to remind ourselves of the word that we chose at the beginning of the year and to challenge our selves to finish strong.  

For those that chose a word at the beginning of the year… how is it going?  What have you learned? How are you approaching life differently?

For me… My word is Wisdom and I struggle for perspective and often lose my way and need to be anchor and guided.  The verse that has been shown to me to help is below:

Submit to one another out of reverence for Christ. – Ephesians 5:21

The Thang:

 –  Warm up… Thank you Pitts for stepping up and leading us through a series of warm up exercises!!  Nice leadership and excellent cadence! 

(mosey to band parking lot)

Power skip to 50 yard line and back

10 min Amrap

  •    5 burpees
  •    10 donkey kicks
  •    15 bomb jacks
  •    Sprint to 50 yard line and back after each round

  – bear crawl / Merkin ladder (1+ merkin every 10 yards) to 50 yard line and back

  – lunge walk/jump squat ladder (1+ jump squat every 10 yards)

Mosey to the NaFo wall for some wall sits and a bit of balls to the wall

3 minute Amrap

  –  5 – Flying squirrels

   – 5 – mountain climbers

   – 5 – Carolina dry docks

It was an honor and privilege to lead and thank you to Sugarbug for the opportunity.

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Farewell to Fred Astaire or Goodbye Ballroom

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17 gathered to bid farewell to the Ballroom with visits to classic site areas and two games of frogger.  (Written on iPad at 23,000 feet)

 

The thang

 

warm up – no clear recall on what that was

Mosey to Founders parking lot. With partner do two sets of squats and crunches whilst partner runs around building

Mosey to Publix while engaging frogger   50 calf raises and 15 merkins

Mosey to coupon pile with stop for bear crawls and merkins on the very moist grass

With partner and coupon complete curls, presses, one armed rows, and triceps extensions while partner runs up and down hill

Mosey back to warehouse wall while playing frogger across Gold Hill road

With partner wall sits while partner scales two,retaining walls – 2x

Return to COT via retaining walls with finish of 25 SSH

Moleskin:

Freedom means being able to,choose but also requires the acceptance of consequences

 

 

 

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Golden Corral , buffet of choices

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It was a humid July morning at 18 HIM met for a assortment of pain.  12 choose YHC for BC and 4 WhatDid ruck beat down.  Zima and MacGivor went for a sweat fest run.  The 12 boot campers went off with me.

20 SSH

  1. 20IW

20 Moroccan Nightclubs

run 100% across parking lot, 10 bombjacks

Set up for a Rock Hill Wakkers Starfish (Change Order new what was coming):

100 merkins

100 LBC

100  Squats

50 Pike Presses, between each stations 10 burpies

Next up a Merkin Wave for 7 rounds . Crowd pleaser.

Jack Webb

Sprint back across parking lot for 10 more bombjacks.

series of Wall Sits including each PAx doing Bear Crawls.

finish up with another set of merkin wave.

.Annoucements, praises and prayers.

read your newsletter.

Always an honor to lead.

 

 

 

 

 

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Squad Goals

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20 Men (1 FNG) posted at the Swamp.  11 Ruckers went off to do Rucker things while 9 stayed with YHC for a little AMRAP.

 

We previewed the course and had a little COP including Windmills, Imperial Walkers, and Moroccan Night Clubs.

 

The Thang:

30 Minutes Partner AMRAP, Half a Mile Circuit with 7 stations:

  • 20 Merkins
  • 20 Big Boy Sit Ups
  • 20 Peter Parkers
  • 20 Parker Peters
  • 20 Carolina Dry Docks
  • 20 Side Straddle Hops
  • 1 Burpee x Lap Count

Moseyed to COT for 5 MOM:

  • Too many Flutters
  • Just enough American Hammers
  • A touch of Freddy Mercury

 

Naked Man Moleskin:

I had a Cake Boss worthy Homily to share this morning, but maintaining order is more important than imparting wisdom during the 1st F Q.  So, you get the abbreviated (and likely better thought out) version here.

At the beginning of the AMRAP, I asked the guys to partner up with a guy who was comparable fitness-wise.  I asked them to share how many laps they thought they could get around the course.  I have no idea what each guy said, but the intent was to push each other to meet that goal.  I stayed with the FNG and visiting Java from Raleigh.

The purpose of this, and what I wanted to close out with, is that if we aren’t setting goals, we are just going through the motions.  There was some chatter on the twitter machine about moderate workouts being #problematic.  Someone put it best when they said “as long as the guys are working to get better, that’s not an issue”.  So my question to all PAX, regardless of fitness level, is “what are your goals”.  My 1stF goals this year are to a.) run 1500 miles and b.) finish my second marathon in 3:30 or better for a PR.  The reason I put it here is because goals only matter if someone keeps you accountable for them (thus the partner AMRAP).

Every PAX should have a goal for all three F’s, because all 3 F’s are important.  Beyond the F’s, this branches out into your personal and professional life.

Set Goals, Don’t just Coast.   You’ll be amazed at what you can do.

 

Honor to Serve.

 

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Rock Region invades Block Party, Week 2

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Twelve of The Fort and The Rock’s finest joined YHC for a little fun at Block Party this morning. It was YHC’s first posting at Block Party and I appreciated Double D giving me the invitation to Q.

The Thang:
Disclaimer was disclaimed–one FNG (Dollywood)

COP:
SSH x 20
Merkin x 10
Mountain Climber x 15
Carolina Dry Dock x 20

Grab a curb, perform the following: Derkin on the curb, then flip over perform a dip, then flip back over perform a Derkin, etc until all of our arms were appropriately burning.

Mosey over to the swingset for 10 pullups, followed by 10 burpees.

Mosey over to Founders parking lot for the following:
Parking lot shuffle (side shuffles back and forth on parking spaces)
Bear Crawl
Crab Walk

Mosey over to hill at WEP for 11’s with 1 jump squat at bottom, 10 merkins at top. Keep rolling until 10 jump squats at the bottom, 1 merkin at top.

Mosey to COT.

I want to thank Double D for the invitation to Q. When I got word that he was looking for guest Q’s from Rock Hill, I jumped at the opportunity. I can remember when I began posting at F3 almost two and half years ago–and men like Double D, CSPAN, Deacon, Pusher, Santini, Chaser, and others were constantly supporting our Pax in Rock Hill by posting with us. Today was a small opportunity to repay a bit of that investment in us south of the river as we’ve grown to over 500 Pax. Also appreciate my brothers from The Rock–Apache, Bill Nye, and Sapper posting with me.

Good work by all today–especially our FNG, Dollywood. Glad to have you out!

Prayers and praises:
Our young people as the prevalence of suicide and other similar negative behaviors continues to grow. Find a kid and invest in them.
Prayers for families dealing with Cancer.

Schrute out!

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Is there any doubt?

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20 Pax posted ’round the Shovel Flag to SlowBurn on a pleasant morning with a spectacular full moon.  Yes, Twister was howling.  The rest of the Pax were ruminating over whether YHC would actually deliver a Moderate workout.  The Disclaimer was offered, including an invitation to modify (upward is fine, too, though no Burpee Challenge pax in the crowd on this particular morning, so no real demand to go that direction).  And then we were off…

The Thang

Mosey to Empire Pizza parking lot

COP — SSHs, Mtn climbers, IWs, Sumo squats, Parker Peters, Moroccan Nightclubs

Mosey to side of former Baxter Playhouse site

People’s Chair for 3 ten-counts
10 Merkins OYO
(Rinse & repeat for 3 cycles total)

AYG sprint to Lowes storage box

Line up at shopping cart return

Crab walk to contractor entrance and bear crawl back

Karaoke to contractor entrance and back

Side shuffle to contractor entrance and back

Circle up for some Mary (request for all pax who have not Q’d to ID themselves and lead an exercise) — Flutter kick, Hello dolly, Box cutters, Freddie Mercury, Rosalita

AYG sprint to Garden Center entrance

COP — Jumping lunge, Peter Parkers, CDDs, Donkey kicks, Wide arm merkins

AYG sprint to contractor entrance

COP — Diamond merkins, Donkey kicks, SSHs

AYG sprint to Storage box

Mosey to Baxter Playhouse entrance

Slow mosey home

COT

Naked man moleskin

The theme for the month of June is #Faith, as in “Oh, yee pax of little faith!”  Yes, there were lots of doubts at the start regarding the intensity of the Weinke.  I have to defer to Site Q, Barry Manilow, for his report.  Low number of reps and many ten counts.  Plus, breaks for some commentary from YHC on Faith and Doubt.  You decide.  The pax were pushed and they pushed themselves — well done, men!

Speaking of Faith, the pax offered contributions throughout on the theme.  Change Order offered how having faith in himself wasn’t quite working out.  When we came to the Trump/Pence office, YHC spoke of likely doubts and probed about Faith.  Vernon responded — God’s in charge he said.  Finally, Twister offered a strong testimony of faith and doubt regarding his brothers in the GRC.  His doubts were met by the faith of his brothers, and he made it to the finish.

Along the way, we identified some new sprinters among the pax, including Destiny, Deep Dish and Change Order.  Strong push, boys!

We also uncovered the identities of several future Qs for Barry Manilow — Optimist, MASH, Vernon, Couples & McGillis.

Thanks to Barry Manilow for the invite.  It is always an honor to lead honorable men.

 

 

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