11 PAX gathered on a semi-chilly morning at the Ballroom to attempt to get a little bit better this morning.
The Warm Up:
Mosey to the Football field and circle up.
SSH x 20
Cherry Pickers x 15
MNC x 15
Windmills x 15
Mountain Climbers x 15
In plank stretching to include a bit of the downward dog, and honeymooners
Lastly, arm stretches to preview what was about to come…..
The Thang:
The PAX lined up on the Football Field Goal line in order to all prepare for a little journey on the BLIMP. The BLIMP consists of a B exercise followed by a 20 yard run, then a L exercise followed by a 20 yard run, etc… until we spell the word BLIMP. The exercises were as follows:
Burpees x 5 (Goal line)
Lunges x 10 (20 yd line)
Imperial Walkers x 15 (40 yd line)
Merkins x 20 (40 yd line)
Plankjacks x 25 (20 yd line)
Squats x 30 (Goal line)
Several 10 counts later, Rinse and repeat going the other way.
Since the mumble chatter was a bit muffled, the decision was made to mosey the long way, (via Indian Run) around the front of the school to the opposite side parking lot, where after a brief setting in via a 10 count or two, the Dirty Mac Deuce. The Deuce morning consisted of 4 sets of 3 exercises with a lap around the parking lot following each set. Those 4, in cadence 12 count sets consisted of the following:
Set 1 – CDD, Monkey Humpers and LBC’s. Take a lap
Set 2 – Wide Arm Merkins, Sumo Squats, Flutters. Take a lap
Set 3 – Shoulder Taps, Lunges, Hello Dollys. Take a lap
Set 4 – Punch Merkins, Squats, Dying Cockroach. Take a lap
Since there was still a bit of time left, Rinse and repeat Set’s 1 and 2 then mosey back to COT for a couple sets of Mary.
We were all reminded to be thankful during this time of year as it can be a joyous time for many but for some, it is a time of struggle, despair, worry and strife. We are all to think about and pray for those that are struggling, help where we can and live the true spirit of Christmas. We must always remember that the importance of the season is not in the material gifts we exchange but in the gifts that have been given to us through our blessings, our families, our faith and in remembering that Jesus gave us all the ultimate gift of everlasting life.
This will be my last Q for some time as I am going on the IR next week for knee surgery. Hope to be back and better than ever in a short 6 or so weeks.
As always, it is a blessing and a privilege to be able to experience the journey with this group of men.
Apologies for no video name-o-rama, my phone battery died as soon as it started recording. Zapped by the cold.
11 PAX showed up on a chilly Monday morning to get better while slinging some iron together. I did my best to keep everything in cadence or single count to keep everyone together and unified.
Warm-up
Mosey Lap around the parking lot to warm up
SSH – 30 I.C.
Windmill – 10 I.C.
Little Baby Arm Circles – 30 I.C.
Arm stretches
deep hip stretch squat
Merkins on the bells – one hand on the bell at a time plus a diamond merkin in between. 5x of these
Mountain Climbers – 15 I.C.
Around the world with bell – 10 each direction
Lunge with bell passing under leg – 10 each leg
The Thang
Mosey to wall for a sit
while sitting on wall
10 count with bell held out in front
10 chest presses I.C.
Mosey to low wall
Curls – 10 each arm
Big Boy situps – 10
Squats – 10 I.C.
Run lap around islands
Tricep extensions – 10 I.C.
American Hammers – 10 I.C.
Calf Raises – 30 I.C.
Run lap around islands
Lawnmower Pulls – 10 each arm I.C.
V-Ups with Bells – 10
Step Ups – 10 each leg
Run lap around islands
Curls – 15 each arm
Big Boy situps – 15
Squats – 15 I.C.
Asked a PAX to share what’s going on in his life and a recent victory
Tricep extensions – 15 I.C.
American Hammers – 15 I.C.
Calf Raises – 30 I.C.
Asked Peabody to share where he got his name and what’s going on in his life
Lawnmower Pulls – 15 each arm I.C.
V-Ups with Bells – 15
Step Ups – 15 each leg
Asked Trucker where he got his name and what’s going on in his life
Mosey back to the COT
Shelf lifts – 10 each side I.C.
Hip flexor exercise – 10 repetitions of 5 movements
Great work and great mumblechatter today. It’s an honor and a privilege to lead. Thanks for the opportunity Assassin. See you brothers in the gloom soon!
So, it was a fairly nice morning, especially when you consider it is December 1st! I was able to workout in shorts and a t-shirt, so really…who can complain about that?
After reading Popeye’s back blast from down in The Rock region from a couple of days ago, it really got me off my six. I saw that Trucker was scheduled to Q this week, but he posted that he needed a last minute Q change since he was DR last minute for work. So I set out to plan a good ole’ core workout. It went a little something like this…
Disclaimer (one FNG), then mosey down to the parking lot below for warmup.
Warmups:
Side Straddle Hop – 25
Low Slow Squats – 10
Windmill – 10
Moroccan Nightclubs – 25
Cherry Pickers – 10
Mosey to the other end of the strip and circle up.
Gifts – that is the word of the month for December. We discussed how, especially this time of year when we hear the work gift we think of things…things we get, things we give, things we buy for ourselves…just stuff. I challenged the PAX to think of the Spiritual Gifts that we all have. We talked about how God has given us ALL various gifts, and literally everyone has them!
Another gift, is the gift of this F3 Brotherhood, and the unconditional support we all give to each other! And lastly, my gift to the PAX was a good solid to the core workout 😉
The Thang:
LBC’s in cadence – 15
Flutter Kicks in cadence – 25
Boat/Canoe in cadence – 10
Recover with 10 count
LBC’s in cadence – 15
Flutter Kicks in cadence – 25
Boat/Canoe in cadence – 7
Mosey to the side of Lowes
Line up in 4 lines and have a relay race (all out) for half the length of the parking lot. Boy can these HIMs move!
Two walking 10 counts to the back of Lowes, with a mosey the rest of the way.
Hello Dolly in cadence – 25
Freddy Mercury in cadence – 25
Big Boy Sit-Ups OYO – 10
American Hammer in cadence – 15
Mosey over to the wall.
People’s Chair with a 10 count (or more) from each of the 29 PAX
Time for a break.
Merkins in cadence – 10
Diamond Merkins in cadence – 10
Heard from Gilmore a bit about how he got his name, and what F3 has meant to him. Great story and inspiration!
Back to the core.
Hello Dolly in cadence – 25
Freddy Mercury in cadence – 25
Big Boy Sit-Ups OYO – 10
American Hammer in cadence – 15
Mosey to the other side of lowes (working our way back in the direction of COT) for a couple minutes of Mary.
Box Cutters
Protractor
Mosey back to COT for name-o-rama. We had one FNG, who was named Elvis (which is a STRONG name)
So, I wore myself out, and am super proud of all the PAX who pushed through this morning and stood together. It is an honor and a GIFT to be able to Q! Stay strong, get better, be willing to drop to your knees and accept help…Have a Blessed Week!
10 men joined YHC for a BYOB Jam Session to celebrate the end of a long week at The Hive.
Mosey around the parking lot to get everyone warmed up on this brisk AM.
Warmup:
30 Side straddles
5 burpees
30 squats
10 4 count windmills
VQ Squeaky gets voluntold to lead a couple warmup exercises.
10 4 count merkins
10 4 count mountain climbers
5 burpees OYO
Grab your bell and head to The Thang…
The Thang:
YHC brought some classic rock to fire us up and smooth country to slow us down while did some interval Tabata training with a special focus on legs…and beating the tar out of the PAX.
30 seconds AMRAP, 10 seconds rest (several rounds, give or take in this order):
Goblet squats
Left leg lunge
Right leg lunge
Burpees
Jump squats
Bombjacks
LBCs
Burpees
Side lunge left leg
Side lunge right leg
Protractor
Flutter
We went round and round for a while, enjoyed Pandora’s best and the company of the sweaty PAX around us.
COT
Announcements
Christmas Party
Thanksgiving Convergence
Turkey Drop tomorrow!
Prayers & Praises
plenty of praises from all PAX
special prayers for young friend of Socrates with cancer & family member of Whitewater involved in car accident
Last word – focus less on the stress caused by being busy and more on the opportunity that God has given you that is making you busy.
The Ranch, a staple go to AO here in the Fort had 10 HIM show up to get better. That’s as simple as we kept it.
YHC gave a disclaimer as we had an FNG present. All moves are suggestions, you’re here on your own will, modify as needed and off we went.
My chicken scratch weinke is attached to this post. The highlight – 3 minutes of Sally Up, Sally down merkin fest. Great idea until about minute 2 for most of us. Those merkin beast out there today – great job men.
Welcome to FNG Octane. Who of which, is of Respectable status. He was in my driveway ready to go at 4:45. It’s never to late for us to get out there and crush it- as proven by Octane. Pax -go out there and EH even our older brothers. They’ll teach us a few things along the way.
Announcements:
Fast5 – Get on a team and ask Anchorman and Zika for details
Christmas party on 12/1.
Get involved with G-Fit. Which moved to Saturdays at Steele Street park at 3 PM.
15 Men arrived at Nation Ford HIgh School (NAFO) aka The Coop for a Wednesday morning Daily Red Pill. The thing we do not realize is we win more than we lose. We focus on the big monsters in our life but never celebrate the small victories in our lives. Simply getting out of the Fartsack and posting is a huge Victory. Leading a group of brothers in getting better, is a HUGH victory. Getting better physically, socially, spiritually is winning at life!! Celebrate the Victories and learn from the losses.
The Thang:
5 Burpees OYO
Mosey to The Coop Jr ( Elementary school) Playground
COP
Merkins
Imperial Walkers
Squats
Peter Parker
LBCs
Parker Peters
Flutters
Moracan Night Clubs
Sumo Squats
Side Stradle Hops – Lead by Squeaky (Victory VQ)
Line up on baseline and partner up
Wheel barrows base to base
Swap with partner and back
Partner 1 suicides
Partner 2 squats
Move to sidelines
Rinse and repeat above
Mosey to school
People’s Chair with shoulder press
BTW with 10 count
3 rounds
Mosey to small hill on side of school
Ladder work, adding exercise and reps each round
1 Merkin
2 CDDs
3Leg Lifts
4 Flutters
5 Donkey Kicks
6 Squat Jumps
7 Freddy Murcurys
8 Mak tar Shi
Wrap up with Plank and 5 count Mak Tar Shis
Mosey to base of hill back to The Coop Sr
Partner 1 run backward up the hill, 5 pull ups and run back
Partner 2 dying cock roach
Whole Group backward run to top of hill
Partner 1 10 pull ups
Partner 2 calf Raises
flapjack
2 rounds
Full out run to COT
Great work by the PAX. The encouragement and work was tremendous. We worked hard and found victory in working together. T claps to Squeaky for leading Side Straddle Hops.
I spoke to the PAX about we need to know our objective and what are we trying to win. (Marriage, kids, career, life) and do we have the pieces and parts needed to succeed. My objective is to Glorify my Sky Q and i need to be in the word, prayer, fellowship with fellow believers and be accountable to this objective by my brothers. Find Victory brothers by having the right ingredients for winning!
7 HIM’s got to Varsity on time to get this Bad boy started. Disclaimer given at 0515 at off we went.
The Thang
Mosey towards the Band football field, circle back to pick up Sugar Daddy.
Mosey back towards that lot. Stop for a little Warmup:
SSH X 10,
Polish Mating Dance (aka Goofballs) x 10
Moroccan Night Clubs x 10
Windmills x 10
IW x 10
Head to the goal line:
walking hamstring stretch for 20 yards, butt kicks for 20 yards, jog the rest to the other goal line.
high knee pull for 20 yards, high knees for 20 yards, jog the rest
Karaoke 30 yards each direction
Side shuffle 30 yards each direction
Mosey over towards the ROTC building for 30 Minute AMRAP
5 pullups, 5 Toes to Bar (modify to knee ups if cant do toes to bar)
run down the hill
10 Bombjacks, 10 Merkins (your choice – plyo, hand clap, hand release, or regular)
run up the hill
15 LBC’s, 15 Flutters
Repeat for 30 minutes
Mosey back to flag
10 Burpees OYO
Dying Cockroach x 10
Rosalitas x 10
Peter Pointer x 10
COT and BOM
Announcements – Deep 2.0 Halloween tomorrow, Fastest 5k, read your newsletter
Prayers/Praise – Praise for Straight ups child doing well in school, prayers for Squeaky and family issue with brother,
Moleskin
1. Thanks Kielbasa for the opportunity to lead this morning.
2. Really fun wearing a #beatNafo shirt to a workout at Nafo on the day of the #MilltownShowdown
3. WE are…….Fort Mill!!! Wooo!!
4. Straight up Straight up killed the AMRAP leading the way with 9 laps complete. #likeaBoss
What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary – the perfect type type of gloom that we love to work with.
Men start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning. I bet they felt differently after words.
Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .
It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.
the Thang
Partner up
partner 1 pull ups AMRAP while partner 2 runs around the playground perimeter.
Repeat three times
After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.
Maximus then turned it over to Royale
Mosey into the grass circled up and picked new partners
Lazy Dora
No running, consists of the following exercises that are rotated between the two partners until you get to the combined number .
100 merkins
10 each while other partner planks
200 Squats
25 each while other partner holds low squat
300 American hammers single count
30 each while partner holds 6 inches
This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ” from Jocko Willink’s most recent book. I shared his video about the book above. It’s one of my favorite short motivational videos on YouTube!
The next evolution involved a nice little hill for 11’s
Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.
Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.
We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.
finally spent the last two minutes doing as many as you can burpees – real crowd pleaser
COT with FNG naming, Gomer, Ghost Rider and Chop Block.
