What sometimes starts out as easy or smooth sometimes gets tough. Like today’s beatdown….you may think its going smooth, until things get harder and you get worn out…..and we need to push through and get tough. Finish Strong PAX!!
Mosey to Gym entrance:
·20 dips
·10 derkins
· 20 SSHs
Mosey to front entrance:
· 20 dips
· 10 derkins
· 20 Step Ups
Mosey to Bank Lot
· Ladder Program or 12 days of Christmas…..
o Do# of Reps and add exercise each round with 100 yard run in-between
6 HIM showed up to the gloom this morning to The Ranch. It’s been awhile since I’ve been to this AO. After a couple of wrong turns and a really questionable parking job, YHC made it with a couple of minutes to spare.
The Warmup:
Quick mosey around the parking lot and to the soccer field.
SSH x 30
50% run to the opposite goal line
WM x 10
50% run to the opposite goal line
IW x 15
75% run to the opposite goal line
Merkins x 10
75% run to the opposite goal line
Plank Jacks x 15
100% run to the opposite goal line
CDD x 10
100% run to the opposite goal line
Thang I:
Partner up (size matters).
Wheel Barrow – 10 steps and 5 derkins to the opposite goal line. Switch as needed.
Partner Carries – 10 steps and 5 squats to the opposite goal line. Switch as needed.
Mosey to the elementary school loop.
Thang II:
More partner work…
Set 1:
50 Box Jumps
100 Jumping Lunges
200 Squats
One partner running the loop.
Set 2:
50 Wide Arm Merkins
100 Dips
150 CDDs
One partner running the loop.
Mary:
Heels to The Heavens x 10
Corkscrews x 10
Hello Dollies x 10
Box Cutters x 10
Dying Cockroach x 10
COT:
Read your newsletter
Praises for health.
Prayers for PAX loss of a close friend, family relationships and others unspoken.
Moleskin:
This was a great group this morning and I was just trying to keep up. I’m learning the art of leading from behind.
The field was pretty wet and I think I heard a few comments about soggy shoes…
Leadership is our duty as men. To always be leading and always present our best selves. The majority of our leadership opportunities are given to us at times when we’re unaware we are even leading. Be a positive light today and everyday…
Warm-a-rama I: Mosey around the big loop, including high knees, butt kickers, side shuffles, toy soldiers
Warm-a-rama II: To ball field for some SSH, Merkins, Mountain Climbers, Imperial Walkers, Hillbilly Walkers
Thang I: Indian Run: Last man carries a 32-ct case of water to the front. That’s 37.8 lbs in case you were wondering. Once the delivery is made, the deliverer drops to the back and the deliveree does 5 merkins then becomes the next deliverer. Did this around the school, for two carries per PAX.
Thang II: Line up on baseline, each pax in sequence goes down and back the court in the manner prescribed below while the rest do isometric workout, also as prescribed below.
Bear Crawl half court + people chairs
Sprints full court + forearm planks
Long jumps half court + superman
Wheel barrows half court + body destroyers
Power skips full court + balls to the wall
Side shuffles full court + 6 inches
Back sprints full court + low planks
ran out of time here (would have finished with piggy back carries)
COT: 9 paxposted this morning, that includes Fish Sticks who went for a run in preparation for a November half. Prayers for marriages and relationships and for those going through hardships as from hurricane damage or otherwise.
Skin: Nice work by all this morning. I think everyone was forced modify at some point this morning on account of muscle fatigue, with the possible exception of Bear Gryllz.
Fish Stix thanks for the opportunity to Q. Sputnik thanks for your help planning the workout, and then not showing up for the workout!
God calls us to listen to Him: listen to hear and listen to do. Can you hear Him and are you following His voice?
Thanks for the reminder from Fishsticks on my Q. Don’t Q as often as I could but I definitely need a reminder system in place.
Weinke ready to go, no sandbags, no cones, but arrived early and placed a basketball on the court behind the school and a flag in the front. 7 arrived really wanting to do a lot of Burpee Miles, or so l thought.
No FNGs but many PAX that I need to get to know better. Very quick disclaimer and we…
Jogged warmup lap around parking lot with buttkickers, high knees, side shuffles and crossovers (find a line and cross that line as you jog…left, right, left, etc.)
Circled up for: SSH, squats, merkins, ‘active’ supermans, flutter, merkins, windmills and the always funny to watch goof balls.
HIt the wall for 3 rotations of people chair/an exercise/sprint to stop sign in front of school and back. Second rotation of p.c. was one leg holds. The exercises were calf raises 3 x 10, squat jumps 10, 1 leg squats.
Back to playground with 5 stations, partnered up and rotated…. Station 1: Bench Dips, 2: Bench Derkins, 3: ground pullups using playground apparatus, 4: “L” hang for approx. 30 seconds then ran to 5: each PAX had to hit a foul shot, max 3 shots.
*** The plan unbeknownst, and not told, to PAX was to count the missed free throws and end the workout with that number of burpees. Unfortunately, we later ran out of time. ***
Approx. 10 minutes of a Burpee Mile on front ‘track’. Burpees Miles are intervals of: timed sprint/timed jog/burpees over a designated time. IE. sprint 30-60 secs, jog 2-4 mins, burpees (whatever time and # burpees is desired). Today’s improvisations were: approx. :15 sprint, :45 sec jog but with alternating exercises: burpees, in place run lunges (Iron Mikes), bomb jacks, ranger merkins.
A little core at the end. Flutters, V Ups, partner crunches at 90, 45, 0 degrees.
Circled up and discussed monthly theme of leadership. There are always opportunities within F3 to lead or assist lead. Whether it be Q’ing, helping another PAX with an initiative or taking on your own project. Just do it and PAX will follow and help. As a leader, look for those who are demonstrating their willingness to help and ask them to become a leader in whatever it is you are doing.
Prayers for F3 Pale Rider from Augusta (per C-Span) and for hurricane victims. Donate to Colombia mission-turned Florida assistance PAX with water, diapers, etc. Senator Tressel is collecting underwear for Harvey victims: https://f3thefort.com/2017/09/04/393968/
Thanks all for posting and the opportunity to lead! And post those BB’s…apology shout out to Lake Wylie for a missed Quagmire BB!
It was a fine start of the day to see two other PAX gathered at The Varsity. While it was a light crowd, there was no short supply of intensity. Conditions were perfect, PAX were eager, and we were off.
Warm Up
Mosey around the parking lot with some dynamic stretching. Circle up.
SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between
Squats x 20 IC
SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 IC each, no rest in between
Windmills x 20 IC
SSH, Smurf Jack, Tuck Jumps, Monkey Humpers, and Bomb Jacks x 10 each, no rest in between
Mosey to the hill for the main course stopping to grab a block along the way.
AMRAP 3 rounds of 9 minutes with 90 seconds rest in between. Nirvana channel on Amazan was played….great songs and brought us all back the 90s and reminisced.
Round #1 – 10 Bomjacks at the bottom, bear crawl to the seond tree, run up, 10 block merkins each arm on the top
Round # 2 – 15 curls at the top, carry block, 15 presses at the middle, 15 dips at the bottom
Round # 3 – 10 Burpees and the bottom, run backwards up, 15 block swings at the top
COT – Prayers to those affected by the hurricane, families, addiction, and unspoken.
CAH work day on 9/30 at 10:30AM until complete. Lunch will be provided.
I’m heading off-grid for two to six weeks, so when the call went out from Fish Sticks on Tuesday asking for a sub Q for Pantheon, I hesitated then accepted the challenge. Seven showed up and a disclaimer heavy on “modify as needed” (we’ll be upside-down a lot) was disclaimed.
Quick mosey around the parking lot, pulling in the usual high knees, butt kickers, and toy soldiers. Circle up for some good hip and shoulder prep:
Windmills
Hillbilly walkers
Pseudo-planche merkins
Side plank
Reverse plank
Inverted mountain climbers
Side plank on the other side
Normal merkins
Downward dog
Runners lunge
Low lunge
Mosey around the school to the basketball court for
The Thang
Pair up (or two twos and a three). One partner does wall walks (plank, walk up to BTW, and then back down to plank) at one end of the court while other partner does break dancer merkins (demo requested) at the other. Bear crawl to center court for partner pistol squats, then duck walk to other end of the court to do the exercise you hadn’t done yet. Bear crawl to center court to meet with partner for another round of partner pistols. That’s one round.
The plan: downward ladder from 10 to 1 rep of each
Audible called after the round of 9, so it turned into 10-9-6-4-2, totaling 31 wall walks, 62 break dancer merkins (31 per side), and 62-100ish pistol squats, depending on who was counting.
All PAX duck walked to the base line (we still had one of those left to keep it even), two quick ten counts were counted, then we moseyed back around to COT for a few minutes of Mary (and some shoulder relief via the shoulder lounge).
8-count V-ups
Heels to heaven
Side crunches
Announcements:
Senator Tressel’s underwear drive
Invergence (Sep 29) and Convergence (Sep 30) celebrating 5 years of F3 in The Fort
Mini convergence Sep 7 to send off Colombia team
I think we mentioned some other stuff too
Praises and prayers
Nobody fell on their heads this morning, but Bolt slammed his knee into the wall, which reminded us to pray for all the injured PAX…and those dealing with life and family things
Prayers for those affected by Harvey and in the path of Irma (and those affected by flooding in Sierra Leone, Niger, India, Bangladesh…..)
Really proud of these guys for putting up with my twisted idea of “fun,” though I’ve never seen people leave an AO so quickly following COT.
I look forward to the next inverted exercise we can come up with and the brave men who get to try it. Thanks to Fish Sticks for the opportunity.
On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.
Mosey to the soccer field
The Warm-up (VQ led by Skinny Jeans)
20 4-count side straddle hops
15 4-count windmills
10 4-count Merkens
15 4-count mountain climbers
20 low slow squats
8 burpees OYO
Mosey to the football field
The Thang
Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.
10 merkins, 2 burpees
back to start – LBCs for six
10 Carolina DD, 2 burpees
back to start – flutter for six
10 squats, 2 burpees
back to start – American Hammer for six
10 bomb jacks, 2 burpees
back to start – freddy mercury for six
10 dips, 2 burpees
back to start – heels to heaven for six
10 lunges (5 per leg), 2 burpees
back to start -diamond LBCs for six
2 burpees per marker
Mosey to COT
Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.
As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.
Considering how excited I am about the upcoming NFL season and the fact that Saturday was opening day for College Football, it was only fitting we had a Football themed hour long boot camp.
Moseyed right over to the football field and got started:
Warm-up (using the width of the football field)
Butt kickers across field
High knees coming back
Karoeke across and back
Power skips across and back
Low back pedal 1/2 way, turn and sprint to end (do the same coming back)
Mirror me on the side shuffle – Pax watch me and do as I do. Included many changes in directions on the shuffle, random merkins, back to shuffle, a few falls on the wet field, you get the point
Lastly some stretching prior to the real fun
Extra credit fun throughout – the Pax split between two teams (1 & 2). In between each major section of the workout, we did 1 on 1 receiver routes. Each team would get a shot on O and a shot on D. I was all-time Q – if the offense caught the ball, their team only had to do 5 burpees. If the defense defended the pass or picked it, they did 5 burpees. The “losing” team in each battle had to do 5 KRACKEN burpees (gross). This was done throughout the hour long workout. By far the best play all day was the first of the day, hooking up w/ Royale on a hard sell fade route, turned into a post. From there it got pretty ugly, the majority of the time being my fault as the QB w/ a wet ball and terrible touch.
Partner up – partner pushes 50 yards, switch w/ the partner who pushed jumping on the back of the other who then carries them back to the goal-line (50 yard back). Switch up w/ the opposite partner pushing and then the original “pusher” carrying their partner back.
Merkin Rolls – again, Pax all in a plank, and have to mirror me looking at them. Nothing but merkin, followed by quick rolls into more merkins, sometimes multiple rolls one after the other. This is where I noticed the impact of those rolls and the dizziness in the eyes of the Pax who refused to do some merkins in fear they might vomit. Good stuff.
All Pax get into a plank on the goal-line side by side, and starting on the end, the first Pax sprints 40 yards and then back. Then the next, then the next. We all hold the plank until all Pax have sprinted their 40 yards and back. (in my defense, I gave them the option to do 5 burpees instead of the 2 40 yard dashes, they selected sprints).
1 on 1 battles and burpees
3rd station
All Pax get in a line, follow one after the other – 10 yard bear crawl, side shuffle between hash marks, bear crawl the next 10 yards, shuffle opposite direction between hash marks, bear crawl 10 more yards, etc. You do this until you bear crawl 50 yards. We did one 10 count rest, then rinse and repeat back another 50 yards (100 yards of bear crawl in total).
1 on 1 battles and burpees
4th station
Ab station – all Pax on the goal-line. Gave them the option to call out ab exercise, and then we do OYO as many as you can while the first two pax sprint 50 yards and back (they are our timer). Go all the way down the line of planking pax 2 times through (so all Pax had 4 more 50 yard sprints and tons of non stop ab work w/ the only rest being your sprinting time). Did LBC’s, heels to heaven, freddie mercuries, boat/canoe, big boy sit-ups, and others.
Ran back to COT w/ 1 minute to spare for some hamstring stretches which were much needed after all the sprinting today. Prayers included – jobs (Whopper interview w/ Husqavarna, Kenyan search), cancer (Java’s co-worker who was just diagnosed, Lutafisk’s mom, Cobra Kai’s wife), those impacted by Harvey and a great message on perspective from Java. Followed it all up w/ coffeeteria at Dunkin w/ a guest appearance by Witch Hunt after he left his Co-Q w/ Jedi at Alcatraz. Appreciate the chance to lead fellas. Had a ball.
While YHC has posted to TheRanch a number of times, it’s been a while, and this was possibly the first time Q’ing there (according to my Evernote Weinke folder). I arrived a bit earlier than usual to confirm a few geographic details that Google Maps and my memory were shaky on. Already there was Straight Up, getting some stretches in, and What-Did’s empty car, as he was out for a pre-run.
Shortly after, What-Did and the rest of the pax rolled in, and at 0515 the disclaimer was given.
25 SSH
Mosey clockwise around school, 1/4 of the way
Variety of warm-up exercises (in no particular order)
Mountain climbers
Butt Kickers
High-Knees
Imperial Walkers
Shuffle Left/Right
Windmills
Karaoke
Run-stance-switch squats
Run Backwards
Mountain Climbers
Found a wall for People’s chair. Pax, one at a time, bear crawled “down the line”.
Repeat with crab-walks
Ran around back of middle school to car-rider drop-off driveway. Found some grass for under-over railroad tracks (until we ran out of grass).
Ran around the driveway to the bottom of the hill (that leads up to the upper part of the driveway) for a Jacob’s Ladder (7) – Morning Wood at the top, Burpees at the bottom.
Continue mosey around the school to a nice piece of grass not far from the shovel flag for traditional Jack Webb (1:4 ratio, to 10).
Finish with some Mary:
Flutters
American Hammers
Chop-sticks
TIme’s up. Head to COT.
Thanks to Backdraft for allowing me to Q. I look forward to hopefully being a regular on the schedule. Great work by all pax this morning for a pretty traditional beating. Until next time…
Always a pleasure to be invited to Q at Pantheon, especially since it’s basically in my backyard. The Pax gathered and it was great to see some guys I haven’t seen in a while, and always great to have Jekyll show up because I know that there will be great mumble chatter. No FNGs the disclaimer was given and we were off for a little warm up lap and then circled up for COP.
The Thang – SSH, Imperial Walkers, Abe Vagoda, Mountain Climbers, Plankorama, Moroccan Night Club, Freddie. Mosey to the front of school where cones were neatly set up along the walk. Very simple, do the exercise on the cone and then a lap around the parking lot, come back do the exercise again and add the next one in line, and on and on until all 8 cones are done alternating large and small laps. Start with 10 Merkins, 15 Squats, 10 Hello Dolly, 10 CDD, 20 LBC, 10 Burpees, 10 Monkey Humpers. I called at 6:00, everyone did awesome and a few even finished them all! Head to COT
Announcements- Invergence 9/29, read your newsletter
Prayers – Bob the Builders M going in for test, Sputnik job interview. A quick discussion on the Discipline of the Lord and how we are not supposed to hate it, we are called to rejoice in our suffering because our suffering leads to perseverance, which leads to character which leads to Hope, and Hope will never let us down.