Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises
- QIC: Cake Boss & Maxiumus
- When: 12/24/2018
- Pax: Amish, Anchorman, Atticus, Backdraft, Bassomatic, Bear Gryils, Bo Knows, Bonsai, Bubba Gump, Cable Guy, Cake Boss, Captain Jack, Chedda, Corn Hole, Cornerstone, Cyclopes, Dark Helmet, Deacon, Dogpound, Double D, Doubtfire, Drago, Dungaree, Ferris, Fish Stix, Flat Tire, Flux, Fogerty, Frat boy, Funhouse, Gaylord, Gecko, Geronimo, Ginsu, Halfshell, Homebrew, Hootie, Islander, Italian Job, Jekyll, Jiffy, JWOW, Liquidate, Lug Nut, Magnum, Mainframe, Matador, Maximus, Mr Clean, Nemo, Offset, Offspring, Old Bay, Peabody, Peg, Pusher, Qbert, Reborn, Repeat, Rock Thrill, Router, Royale, Santini, Scrappy, Senator Tressel, Shady, Shark Bait, Short Sale, Skinner, Skinny Jeans, Slumlord, Smokey, Smuggler, Snap Hook, Spark Plug, Spiderman, Spitz, Spud, Straight Up, SugarBug, SunShine, Tesh, Tesla, Training wheels, Triple Lindy, Trucker, Twister, Two Ferns, Walker, Wolverine, WWL, Yoda, Zima
- Posted In: Convergence, The Fort
0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.
Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.
YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.
0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.
- MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
- Sharkbait came in at 24:43 7.88/mi
- Islander rolled in at 27:10 8.74/mi
- Twister with a 31:25 10.08/mi
- Smuggler wrapped it up with a solid 34:11 11:00/mi
Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!
0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes
Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs
Line up in 6 lines, each line goes to a cone and each cone has exercise on it
- Leg Lifts
- Lunge walk
- Wide Arm Merkins
- Donkey Kicks
- Spider-man Merkins
- Lunge walk
- Sumo Squats
3 rounds of above, 5 reps, then 10 reps, then 15 reps
The mumble chatter was classic and the fellowship as always enjoyable
Handoff to Maximus
Mosey to back of School and line up in 6 lines for Pain Platoon
- Santini led squat routine that is always a crowd pleaser
- Pusher led Lunges
- Double D led Mc-tar-Ny ??
- Bubba Gump led SSHs
- 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser
Mosey to front of school for COT:
Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!
- 93 was the count with 4 FNGs
- Bo Knows
- We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
- I’m honored to speak with you today;
Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
Cindy died 3 days later from complications of MS and an addiction to alcohol
I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.
- I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
- I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
- I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
- My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.
- I’m honored to speak with you today;
YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.
If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX
It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.
It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.
MAXIMUS is the new NANTAN of The Fort!
I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.
- Weasel Shaker = Funhouse
- 1stFQ = Royale
- 2ndFQ = Wegmans
- 3rdFQ = Gecko
I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.
Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!
BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.
Monday’s are great days for The Fort. There are a lot of great ways to start off your work week. The Honey Badger is an exception. I love what is being done there in honoring a fallen hero. If you have never been, please put it on your to-do list, get out there, and get after it.
12 men came out to hit Monday morning with all they got. As Q I was a bit anxious to try and fit in three hero workouts to honor three men who gave it all they had. After a brief disclaimer, no FNGs, then off we went. A quick mosey around most of the student parking lot with some side shuffles and butt kickers mixed in. Then back to the starting point for COP:
- SSH x 20
- WM x 20
- IW x 20
- MNC x 20
Then off to the area along the road near the USMC ROTC building’s beloved pullup bars where YHC had some cinderblocks waiting. Each men grabbed 2 and we started the first workout:
#1 the “Kevin”
In honor of PFC Kevin Ebbert, US Navy, died November 24, 2012
3 rounds of the following:
* 32 deadlifts >> Substituted 32 double count flutter w cindy press
* 32 hanging hip touches (or 32 seconds of knee up hanging)
* Running farmers carry w 2 cindies ~75yd and back
>> Afterwards during a brief rest I noted to the PAX that Kevin died only days after Thanksgiving. Don’t take anything for granted for we never know when our last day will be. Be Thankful for the blessings we have, including time.
PAX were nice enough to load the cindies back in my truck. Then mosey off to the football field, line up near the goal line for the next workout:
#2 the “Brenton”
In honor of Officer Timothy Brenton, Seattle PD (former US Army), died October 3, 2009
5 rounds of the following:
* 100ft bear crawl >> to the 40yd line ended up being 120ft
* 100ft standing broad jump return to starting point
* Every 5 jumps do 3 burpees
>> The Brenton is a popular Badger workout….to some. A brief discussion on not taking life for granted again. Brenton survived through a lot in the military, only to be gunned down in a surprise attack while sitting in his patrol car.
No change in locale for the trifecta. The football field and track is a wonderful asset to the Badger Den. We had some time left to crank out as much as possible of the third planned workout:
#3 the “Loredo”
In honor of SSgt Edwardo Loredo, US Army, died June 24, 2010
6 rounds of the following:
* 24 LSS
* 24 merkins
* 24 walking lunges
* Run 400m (one lap)
Man did everyone crank out the work!! Got after it good!!
We got back right at 6 for the COT, Announcements, P&P.
- Read The Fort newsletter. Get involved.
- SIGN UP FOR THE FORT CHRISTMAS PARTY!! It is THE place to BE!! Be there!
- Convergence on Thanksgiving Thursday. Check Twittersphere for info.
- CAH Guidance this weekend, Saturday 11/24, 4pm start. Rock Hill’s Roxanne on Q. Be there for the kids who do not have family to spend the holiday with.
- Kids print Bandaids for Cornerstone’s initiative
- Please donate to my Disney Marathon fundraiser for Leukemia and Lymphoma Society
- Praises for Straight Up’s and NASA’s 2.0’s running their first 5K and Spartan events.
- Prayers for Punch List’s M who is VERY pregnant and getting close to due date.
- Prayers for Lutefisk losing his Mom.
- Prayers for injured PAX
- Prayers unsaid
>> My apologies if I missed others that were mentioned.
Not much said during the workout other than reminding the PAX that this is the week of the Thanksgiving holiday. Be Thankful for all the blessings we have been bestowed with by Him. Be the family that others may not be able to be with (such as the kids at CAH Guidance). Make it a memorable weekend, but remember those who are no longer with us or those who are less fortunate.
Thanks for the opportunity to lead,
14 HIM came to get better this warm, gloomy Tuesday morning, with T Claps to Sugar Daddy for bringing out FNG (Tin Cup). YHC – Fogerty completed the Principles of F3 with the group, disclaimer completed, time to Mosey.
Warmup : Slow Mosey, Butt-Kickers, High Knees :
Circle Up: IC : 20 SSH, 15 Imperial Walkers, 15 Mtn. Climbers, 15 Hillbilly Walkers, 15 Merkins, 20 Moroccan Nightclubs, 2 Burpees, 10 Windmills, Mosey across lot for 4 Corners.
Today’s workout is all about Fellowship, Proper Form and Accountability (IC). Goal is to complete all exercises in a group format: In Cadence : Pax take turns leading each group.
The Thang, Part 1 : Four Corners ( used the 4 Basketball courts to guide the Pax ) : Split into 2 Groups ( Complete Each Exercise as a Group: In Cadence ): rotate until all Corners completed:
Corner 1: SSH x15, Plank Jack 15X, Bomb Jack 15X
Corner 2: LSS 15X, Sumo Squat 15X, Lunges 15X
Corner 3 : Flutter 15X, LBC 15X, Shoulder Taps 15X
Corner 4: Merkins 15X, Mtn Climbers 15X, Wide Arm Merkins 15X
Momentarily contemplated a Rinse and Repeat, but decided to head over for Part 2 in the gloom and discuss the Theme of the Month “Vulnerability” : God has a Plan for all of us, no matter the set backs you encounter (or blessings), share these times and life events with your Brothers and get better. Be Vulnerable to be set free. In our moments of Vulnerability, we share and create incredible moments. Today we were challenged to take TIME : Specifically, Make TIME, Take TIME for your Kids, the only thing our 2.0’s want is “your” TIME : ( Time to play, time to read, Just your TIME) : Time to Mosey for Part 2:
The Thang, Part 2 : “Climb the Ladder” ( 5 / 10 / 15 Reps ) : Each rung on the ladder
5 reps first rung, mosey to 2nd rung, 5 reps, back to first rung : 10 reps first rung, 10 reps 2nd rung: back to first rung, 15 reps 1st rung, 15 reps 2nd rung : Rinse and Repeat adding Rung(s).
1st Rung : Squats ( bear crawl to 2nd Rung : Crab walk Back to 1st Rung)
2nd Rung : Merkins ( Planned modify : Mosey between each Rung )
3rd Rung : Plank Jacks
4th Rung : LBCs
5th Rung : Burpees ( Last Rung – modified Rinse and Repeat to 5 /10 reps – watching clock)
Mosey Back for 5 mins of Mary :
COT : FNG ( Tin-Cup was anointed – Welcome ) : Announcements, Prayers and Praises led us to a perfect closure for a Tuesday workout in the Gloom.
Very Blessed to be part of F3 and specifically THE FORT: Blessed to get better each day with all the Pax of The FORT: Thank you to Jekyll for the opportunity to Q :
For my VQ, I wanted to incorporate our word of the month, Encouragement. Since starting F3 this year, I have been given a great deal of encouragement. Encouragement to come my first time, encouragement to keep coming, encouragement to keep going during the workouts, and encouragement to improve some areas of fitness that I needed to improve. My biggest area of opportunity is and probably will always been running, so I wanted to incorporate some running into our workout. I knew that one of the biggest issues with VQ workouts is running out of time, so I wanted to be sure we used all of our 45 minutes together. I decided to come up with an exercise for each letter of ENCOURAGEMENT and running between each exercise.
We first took a quick mosey down the road to get warmed up with SSH, Imperial Walkers, Windmills, Moroccan Nightclubs, and a few others. We then took a mosey with a few moving stretches down to the location of the Weinkes. There are 13 letters in the word ENCOURAGEMENT, so we did 13 different exercises.
- E- burpees
- N- squats
- C- big boy sit-ups
- O- dips
- U- calf raises
- R- bear crawls
- A- worst merkin ever
- G- squat jumps
- E- merkins
- M- mountain climbers
- E- Carolina dry-docks
- N- imperial walkers
- T- LBC’s
We followed this up with some mary before heading back to COT.
13 PAX and ideal weather conditions on hand.
Mosey run to front of middle school
SSH (IC 12x)
Imperial Walker (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
LSS (IC 12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Run to back side of elementary school
For a portion of this run: Railroad Ties routine: PAX low plank and person at back of line runs/jumps over them. Cycle through like an indian run.
At back of the middle school:
Thang 1: Blackjacks
start w/ 1 Merkin
run to other side do 20 LBC’s
Run back and do 2 Merkins
run to other side do 19 LBC’s
procced until 20 merkins and 1 LBC
The casino closed this blackjack table a bit early (at ten mins) to accommodate other events. Most Pax got to 15 merkins. Recommend doing Elevens (not 21’s) next time.
Run to next pain station (short distance)
Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
rinse and repeat until time is called
Run to COT area
Thang 3: plank routine
Sally gets up/down (Moby song)
Start with low plank
High plank on the “up”
Low plank on the “down”
Thiry-one changes during the 3:22 duration of the song.
Announcements: Fast 5k on 10/27; CAH charity event this Saturday 10/20.
Prayers for healing of loved ones and guidance to the healers in charge of their care.
Great words of encouragement shared amongst all PAX. Don’t forget these timely favorites:
“A word of encouragement during a failure is worth more than an hour of praise after success”
“Fall seven times, stand up eight”
7 Sons of Encouragement braved Tropical Storm Michael today. We mostly took refuge for safety reasons under the awning as we moseyed to the front of Springfield Elementary. A forewarning was given in the beginning at the parking lot that we would be moving the entire 45 minutes as well as the basic F3 disclosure.
We started with a warm-up run including high knees, butt-kickers, side shuffles, and toy soldiers. The paced picked up as we got closer to the awning.
Some additional warm-up highlights: everyone seemed to be breathing pretty heavily after warm-up, which included side lunges, squats, crucifix, full-body crab reach, SSHs, shoulder stretches, large arm circles, shoulder shrugs, backwards lunges, and, of course, merkins. I probably forgot a few more.
We broke up into 2 groups with a PAX in the middle. Each group did the same exercise from the middle of the front of the school to the end of the awning and back (at least once) while the PAX, I mean monkey, in the middle did full dips on an Equalizer set of bars until exhaustion and then KB swings until everyone was done with their exercises. As we waited on whoever was the six, we stayed in 6 inches plank. Each person rotated in as we immediately, and I mean immediately, started the next workout exercise(s). We did at least 14 rounds of exercises before we switched the monkey in the middle exercise and did almost another 14 rounds. The second go-round included an agility exercise focusing on concentration, stepping, higher knees and left-right and right-left movement followed by single arm thrusters with the 30 lb KB.
While the PAX in the middle was doing his thing, below are just a sample of the exercises we did today with several left off purposely so you will just have to experience them yourself next time! Most reps were in the 10-180 range.
- Derkin into a opposite leg Tuck Planks
- Single leg hops
- Long jump hops
- Frog walks
- High toe touches
- X Jumps
- Squat Jumps
- 50% sprints
- Turkish getups
- Backwards lunges
- The “Straight Up version of The Worst Merkin Ever” (lots of groaning on this one including from me)
- Bear Crawls
- Standard Derkins
- Backwards Bear Crawls
- Air Mountain Climbers
- And we finished with Spiderman crawls
I will admit that the Spiderman crawls sucked the last bit of energy out of me. Big shout-out to Jedi and Cha-Ching who rocked the last exercise even in their exhausted state. One of these days I may become as flexible as Jedi and as strong as Cha-Ching . . . well, in reality, maybe not. Good goal to have.
Dillweed: tough, tough workout partner. Thank you for your partnership today!
Jiffy: always love your consistency and superb attitude!
Love Handle: man, how you have improved! Keep up the progress and great work! You are starting to make things look easy!
Peabody: Always impressive, especially with the physical struggles that have kept him out from time to time. Solid, impactful example performance today.
So these were your 7 Sons of Encouragement today. Today’s theme: Encourage another today whether that is your gift or not. We had SUPERB encouragement from each other with this group. I challenge you to go out in your own little world and encourage someone today. And in your own Qs, bring the encouragement!
Lastly, I did not get to say this during the group this morning, but I was very encouraged by Drew Brees this week as I walked into the break room at work for a total of 5 seconds and heard on the tv a quote from him. I am a terrible memorizer but I was able to get this quote on one go-round. Thank you, Lord. I have always admired his efforts in the NFL but this encouragement quote really stuck out this week as I and many of you have had setbacks: “A setback is nothing more than a setup for a comeback.” Thanks for the encouragement and true words, Drew.
Go out this week and get at it in all you do. Praise to the One who made you.
COT: Specific prayer requests: Some wives have really been struggling as of recent. Let’s support them in prayer, love them and be there for them. Prayer for all those working through Hurricane Michael issues today and yesterday and for safe travel for all.
I’m out for 2018. No more Qs. Look me up to Q at your site in Ft Mill/Rock Hill/Lake Wylie mid-Feb 2019+. Peace out!
MANY, MANY THANKS TO JIFFY FOR LETTING ME SERVE THE PAX AT YOUR SITE. Until next time, brother!
YHC was excited to get the reminder of my pending Q at Block Party. You see, it’s been a bit since I’ve Q’d and I haven’t been as committed to my First F as I should. Would I be dying trying to call cadence? What exercises should we do? Would anybody even show up? After a restless night of sleep, I got up, picked up my boy Atticus, and cruised to the spot where it all started in The Fort…WEP! One of my questions was answered right away as cars started rolling in the parking lot. And they kept coming. Seeing all the PAX (18 in total!) definitely humbled me and got my Qdrenaline flowing. After a quick disclaimer, we took off.
Mosey to the first mile marker with some high knees and butt kickers thrown in. Plank series at the marker, flip to crab for some dips (crab dip?), and back for more planks. Merkins and then back to moseying.
We stopped at each marker and did more stuff including but not limited to squats, LBC’s, wide arm merkins, mountain climbers, Peter Parkers, etc.
After completing the circle, we headed over to the brick wall at the UC Synergetic visitor parking lot on 160. Everybody grabbed a seat on the wall and watched while the guy on the end burpee broad jumped his way to the other end of the group and took a seat. Everybody got a turn and great fun was had critiquing form and jumping ability.
Next up was a bear crawl race up the big grassy hill to the main parking lot. While catching our breath, YHC talked about the word of the month, Encouragement. I shared that Barnabus was one of my favorite men of the Bible. Acts 4:36 tells us his name means “son of encouragement”. That’s exactly what he was during his missionary journeys with Paul. I want to be an encourager and our kids certainly need that from us. Some of the best words you can say to your kids: You got what it takes! I believe in you! The challenge to encourage someone that day was issued.
Next up was the meat of the workout, THE BEAST.
The Beast = 6 stations, 6 exercises at each station, 6 rounds. After each round, plank up and wait for the 6.
1st round – jumping lunges
2 – Freddy Mercury
3 – Low Country Crabs
4 – American Hammers
5 – Flutter Kicks? I can’t really remember?
6 – Burpees (crowd pleaser)
A quick look at the watch indicated 3 minutes till 6 so jailbreak to COT
We had a lot. Christmas Party, upcoming workout, CAH volunteer opportunities, etc. As they say, read your newsletter
Prayers and praises were shared and Chicken Hawk closed up out.
Thanks Shady for giving me the opportunity to Q! I needed the kick in the pants to get back out there and I loved every minute of it.
10 HIM gathered in the gloom for a split Q and passing of the shovel flag.
Imperial Walker x10
Lap around the parking lot (counterclockwise…)
5 Kettlebell burpees
10 Snatches (5 each arm)
3 reps of this
Partnered up and Lined up facing the stadium:
Farmer carry both bells while partner planks & shoulder taps
Repeat with partner doing overhead claps instead of planking
Switch Q to BandCamp:
Bear Crawl towards the stadium until we ran out of pavement
Al Gore for the 6 and then Al Gore+Moroccan Night Clubs x10
Honeymooner–>Downdog rinse and repeat
Bear Crawl back to our bells. Moved to the wall outside the gym.
10 Overhead chest presses
10 Reverse Lunges w/ kettlebell held at the beltline
Reverse Lunge w/ single arm press and hold for 10 count
NAMED EXERCISE: The Solo Tesh: (standing)
– single-arm overhead press the kettlebell and hold for 10 seconds
– return kettlebell to clean position and hold for 10 seconds
We did 3 reps on each arm
20 Goblet Squats
10 Overhead chest presses
Wall Sit with bell intermittently held over our heads during storytime. Rinse and repeat.
Peter Parker x10
In honor of Tesh’s two years of steady leadership at #TheHive, this workout drew some from his first post at The Hive: https://f3thefort.com/2016/02/15/afraid/ Q-ed by Geronimo.
The Solo Tesh comes from a workout Tesh lead when he was the only PAX to post that morning. https://f3thefort.com/2017/02/24/2017-08-the-hive/ Looking at the dates and this tweet https://twitter.com/tesh_F3/status/966993038554882048, it appears that there may have been multiple solo posts for Tesh at The Hive. One aspect of his leadership that I appreciate and respect is how quietly he leads. He leads by example with little desire for fanfare . It was this solo-post tweet that got YHC to attend his first kettlebell workout: Tesh’s model encouraged me at The Hive at all. I’m grateful for Tesh’s work and honored to carry the shovel flag for #TheHive (and if necessary post in the gloom solo……ah February…..).
During storytime on the wall sits, I referenced the Poverty Simulation some of the PAX are putting on 10/13/18 at FBC in Fort Mill. https://www.eventbrite.com/e/sc-thrive-poverty-simulation-york-101318-registration-49847017772. https://twitter.com/F3_ablock/status/1045695473707814912 I did not grow up in poverty, and specifically remembering my dad saying that folks could just work harder and would be successful. That was because my old man had worked hard and he was successful. But he also had a lot of advantages that allowed his hard work to pay dividends. Not everyone is so lucky. In my teaching, I see students that struggle with much more than the nuts and bolts of course work and assignments. The outside influences of poverty on college students is especially troubling. Consider a student that takes on debt to attend school to better themselves but is forced out of school after 3 years to work because their family needs the income. They have all the debt of a college degree with none of the job prospects. Understanding someone’s lived experience is a powerful tool. Hopefully PAX will take advantage of it.
Band Camp dismissed.
What a beautiful, yet dark morning at Block Party (WEP). Great spirits this morning from the “Oceans 7” crew. Subtheme: “Do your best and forget the rest.”
Everyone did a truly great job for a workout that kept one on his toes. It started right at 5:15am with a disclosure while moving. Then working directly into your standard Straight Up “Ya never know what u are gonna get but it will always be a full body” warm-up for 10 minutes. Crowd favorites were Ab Vigoda and the Rolling Crucifix.
We practically sprinted over to the visitor parking lot in front of the business building a few blocks away and proceeded with plenty of Bear Crawls, Muscle ups (lots), Backwards Bear Crawls, Low Frog Hops, Alternating Side Shuffles, Sprints, Burpees, Merkins, and X-Jumps just to name a few. 5 second count between 2-3 back-to-back exercises. Lots of heavy breathing. Crowd favorite for this part was “The Absolute Worst Ever Berkin” (wide merkin, standard merkin, diamond merkin, Burpee up, Burpee down, diamond merkin, standard merkin, wide merkin – all jumping “push-ups”) – and that was the first rep . . . we won’t tell you how many we did . . . I can tell you it was not 1.
We moseyed over to the WEP playground where we proceeded to do some lunge walks. Then we entered into something that I did not see a lot of smiles about:
“P is for Pink Mini-Workout” (Yes, I brought out the white board but only had a PINK marker borrowed from my wife). Subcaption: “What R U Thinkin’?” setting this workout up inside of a workout?
- Walk on 5 “Balance Beams” without falling over
- 10 Derkins
- 15 Full hands in-the-air Burpees (these were Band Camp’s favorite; they had his name written all over it)
- 20 Full extension Chin-ups
- 25 Deep Dips
- 30 Seconds Balls to the Wall (or playround equipment)
We then proceeded to run toward COT but we were not done. A little surprise, or maybe yet another surprise, for the group this morning: up the hill Indian Bear Crawls while rotating thrusting and then throwing a 72 lb sandbag. We moved/threw the sandbag up the hill as a group and then down the hill. Plank position held while the bear crawler and the sandbag thrower did there thang. A “yukky” exercise.
We ended with 90 seconds of kick-through burpees in cadence minus the last 20 seconds where we pushed it OYO.
I can’t believe we got all that done in 35 minutes after a 10 minute warm-up.
Thanks again, Shady, for the opportunity!
COT: General Announcements, Praises, Prayers, Gave thanks to God who gives us so many things