Tag: Tater

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11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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Speed work @ Sea Legs

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Many guys still working on P200 prep.  I got the call to Q late on Monday night, figured I’d mix it up a little bit. Showed up on a cold morning about 33° but it didn’t take long for us to warm up!

Our  goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times – pushed each other really hard.  Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop  where I had marked a straightaway of about 75 yards set up cones to cones.  For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint.  Looks like we did that four or five times.

As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day.  I think Shakespeare, Peg, Cha-Ching and I really improved our speed.

Here’s how it looked.

Great way to start your day!

An honor to lead,

Royale

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Deck of Death and the Deconstructed Burpee at the Deep

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It was early, it was cold.  I had told the guys throughout the week to bring their kids and we could enjoy an easier workout.  But even I bailed with my two boys when I heard it was going to be 20 degrees.  Seems like that’s pushing the child abuse line… Luckily  the other 8 guys that showed up felt the same and decided the kids needed to stay at home.  Good for the children, bad for the PAX…now we got to do the harder things I had planned!

We had an FNG show up a little early and asked if this was F3?  I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?”  I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves.  By the end, Chris, an art teacher at a local school, was christened with “Picasso”.

I gave the long disclaimer, and we were off.

Dynamic warmup lap around the parking lot with:

High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull

We circled up on the soccer field for COP:

SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers

No one really likes when I keep them in plank for 4 exercises…kinda my thang!

Now that we were warmed up, we moseyed over to the GA-GA ball pit.   Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.

We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch  who had posted it the day before on his BB.  Seemed like a tough thing to do so I added it to the Weinke.

Partner Up for the “Deconstructed Burpee”

Partner 1 run down and up the hill while partner 2 does the exercise.  Add reps together to these numbers:

100 Hip Thrusters

100 Merkins

100 Jump Squats

Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee.  Later Bing told me he got this from our boy Longshanks…no wonder it sucked!

Mosey on to the next evolution behind the school.

5 cones were set up along the back street

Bear crawl to cone then 10 merkins

Lunge walk to next cone then 10 squats

keep repeating until the end 5 cones – about 200 yards.

I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!

Next we stayed by the benches for:

20 Dips

20 Durkins

20 Step-Ups (each leg)

Mosey around to the front of the school

Last evolution today was the Deck of DEATH for 15 minutes.

Hearts = Jump Lunges

Spades = Merkins

Diamonds = Bombjacks

Clubs = Carolina Dry Docks

Aces high were 14 reps

We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end.  I pulled two of the Aces myself!

Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.

prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.

Always and honor to lead,

Royale

 

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Size Matters at The Deep

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I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

SSH
Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters
Burpees

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

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Quick Adjustments at Quagmire

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It was a cooler morning than anticipated when YHC rolled into Quagmire to set up the day’s activities. As soon as I got there, I realized my original plan wouldn’t work because there were two semis parked in the middle of the ideal workout space. But, I’m flexible, and quickly made adjustments to the weinke to accommodate, then drove off to meet the other PAX.

Ten HIMs beat the fartsack (and, to their dismay, failed to check the Twitter machine) to post this morning. As the clock ticked to 0515, a brief disclaimer was disclaimed (“You will go upside down today, so modify as necessary…and be sure to breathe”), and off we went for a mosey through the parking lots with some knees to chest, high knees, and toy soldiers before circling up outside Books-a-Million for a short COP.

COP

10 Windmills IC

20 Moroccan Night Clubs IC

15 Merkins IC

Quick stretch in downward dog then honeymooner, with some side to side low plank (6″) work and a brief battering ram for good measure. Recover to our feet and mosey to the red balls for some more warm up.

Originally, YHC was going to call this the “Paula Abdul” burpicide, but the lyrics to “Opposites Attract” actually say “two steps forward, two steps back,” which gets you nowhere, and that’s unacceptable. So, it went nameless. But, we did what worked out to two burpees and five LBCs at every ball (ten balls total), running forward two balls, do two burpees, then back one ball, five LBCs, etc., all the way across the front of Target. Lots of mumblechatter that this didn’t feel like just a warmup. But we were warmed up by the end, so the title fit.

With the six in, quick mosey to the (semi blocked) roadway between Target and Home Depot for

The Thang

Partner up for a Dora inspired, wall dependent workout. Partner one ran across the street to the broad wall facing Home Depot to complete two wall walks (plank to BTW to plank; aka “wall worm” in the exicon, but it’s one of two definitions, so wall walks was preferred). Partner two found a spot on the Home Depot wall to complete as many reps as possible of the prescribed exercise, When partner one returned, switch places, keep counting reps for a cumulative total.

Exercise breakdown:

100 air humpers with feet on wall (aka “glute bridge”)

200 Rockette chairs (Peoples Chair with alternating leg kicks, single count – it’s a good burn)

300 sit ups with straight legs up the wall (try to touch your toes!)

400 plank wall taps

500 calf raises

All groups made it to the calf raises, but no groups got through all 500 reps (that’s a lot of calf burning) before time demanded a quick mosey back to COT.

Announcements

  • Read your newsletter
  • Rooster was fun; keep an eye out for other CSAUPs coming up, like the Yeti on Feb. 24 (make an 18-man team if you need to, but try to be a part of it)
  • Read your newsletter

Praises and Prayers

  • Tater’s a grandpa (but he doesn’t know what to call himself). Grandson Fletcher was born at 32 weeks, so he’s in the NICU. Prayers for Fletcher and his parents.
  • Royale’s mom’s surgery went well; prayers for full recovery
  • Royale’s aunt was bit by a dog, so prayers for recovery there too
  • YHC’s in the middle of leading another missionary training that has been filled with bumps; pray for peace and wisdom

NMM

I didn’t get to share this at the end – I’m bad about actually having a message during the workout. The words come later.

My word for 2018 is “deeper” – deeper faith, deeper relationships, digging deeper, etc. It seemed innocuous enough when I chose it, but this past week has showed me that it is anything but. In my role of training and equipping new missionaries, I spend countless hours putting together week-long training events that directly affect the lives of people looking to live long-term in cross-cultural ministry. I love what I do, and though I’ll admit that there’s no perfect program, I think we’ve built a pretty good thing here.

So naturally, it’s extremely frustrating when I have to change things, especially last minute.

Like when it snows and the city shuts down on the first day, and I have to somehow provide food and transportation to 11 people. Or when I have to cram a 5-day training into four days without going outside the 9-5 schedule because of childcare constraints. Or when I have to teach somebody else’s session because the presenter has to attend to a family health issue and the backup presenter is out of town. Technology issues, schedule issues, supply issues, the list goes on. Just when I think I’m making progress (two steps forward), something happens and I need to change something (one step back). I feel completely out of control.

All I can do is trust God.

God answers your prayers, but it doesn’t always happen the way you expect.

More trust. Deeper faith.

I’ll let you chew on that.

-Jedi

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Clydesdale Shuffle

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We had 20 at Clydesdale’s for a balmy run.  A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop.  Sure it’s 5mi. I said if you add the little harvest Pt. road hill.  Well that was wrong. All in all it was 4mi. and some change.  I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill.  I did about 3.3mi.  Wasn’t feelin it.  Well it is Clydesdale’s ya know.  Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6.  That dude can fly.  That’s all  I got.

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Quagmire –

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20 At the Quagmire for a fill in Q

  • Welcomed everyone and introduced Will our FNG
  • We did a disclaimer
  • We mentioned Victory and what it looks like in all areas of our lives
  • Mosey to COP
  • Mosey to alley between Home Depot and Target
  • Beatdown doing 8 exercises and sliding crates on the ground (burners)
  • Mosey to fountain for derkins, dips and step ups
  • Mosey to COT
  • Had some announcements
  • Few prayers and couple of praises
  • Ball of Man

Thank you for the lead DaVinci!

CB

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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