The disclaimer was remembered, although, I was reminded that it was incomplete. F3 cannot be sued.
Moseyed to the HD parking lot – High knees, butt-kickers etc. Karoke is not a good warmup if you are nursing plantar facitis.
Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner and slow/old-man/windmills.
Moseyed to the back of Target where the bad ideas started – probably as a result of being a slug for sometime. We did several rounds of 7’s between the walls, by the dumpster; interrupted by the Peoples’ Chair. Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Monkey Humpers and Squat Jumps. Rd 3 – Mode: Crabwalks, Rosalitas and Freddie Mercury. Rd 4 – Mode: Hop, Calf-raises and Bomb Jacks.
Moseyed 10 feet to long, back wall of Target for Peoples’ Chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were a badder idea.
Moseyed to Best Buy for a brief taste of core exercises. I needed the core to start working of my large sit-up muscle.
COT: Prayers for families and loss of loved ones and for difficult conversations to be had with friends. Praises for new jobs and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Jedi for getting me out of bed with the opportunity to Q. It is always an honor. Tater.
Tag: Tater
The Fort 6 year Anniversary – Making Getting Better a Priority!
- QIC: Wegmans, Funhouse, Jwow, Twister, Flux, Assassin
- When: 09/29/2018
- Pax: Alpine, Anchorman, Assassin, Backdraft, Band Camp, Bass-o-matic, Bolt, Bonsai, Boogie Down, Brick, Cake Boss, Copay, Cowbell, Crawdaddy, DaVinci, Dirty Harry, Double D, Dr J, Flux, Fogerty, Frat boy, Funhouse, Gecko, Gopher, Grizzly, Harry Carry, Hasselhoff, Hootie, Jedi, Jekyll, JWOW, Longshanks, Lord Baden, Magnum, Mainframe, Menthol, Minuteman, Nemo, Offspring, Olaf, Old Bay, Orange Crush, Peabody, Pinup, Pockets, Punch List, Pusher, Quack Attack, Ramses, Santini, Shady, Spud, Sugar Daddy, SunShine, Tater, Tesh, Training wheels, Trucker, Twister, Two Ferns, Walker, Wegmans, Wolverine, WWL, Zima
- Posted In: Convergence, The Fort
September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.
Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!
Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,
Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.
YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded
The Thang:
- Wegmans for COP
- Mosey down path out to grass
- Circle up and some traditional and not so traditional exercise moves.
- We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
- Horm Blows
- Funhouse on Q
- Mosey to the hill for Jacobs ladder
- Burpees
- Squats
- Some mary to fill time
- Horn Blows
- Mosey to the hill for Jacobs ladder
- Jwow on Q
- Mosey to top of hill for partner work
- step ups/lunge walk up and down hill
- squat jumps/lunge walk up and down hill
- Plank hand slap with partner
- Horn Blow
- Twister on Q
- Mosey to tree line
- Army Crawl to tree /SSHs
- Sprint to tree/Merkins
- Army Crawl to Tree/SSHs
- Sprint to tree/merkins
- 2 rounds
- Run Path until Horm
- Horn Blows
- FLUX on Q
- Mosey back to hill
- 6s – do following 6 times
- bear crawl up hill
- diamond merkins
- bear crawl back down hill
- Some filler in there of something aweful
- Horn Blows
- Assassin On Q
- Mosey to play grownd
- Dips
- Derkins
- Burpees
- multiple rounds with running around the playground until…..
- Horn Blows
- Mosey to play grownd
The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.
I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???
Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.
I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??
See you in the GLOOM!
Cake Boss
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Palisades=Hills
6 pack at Sea Legs
Cone Relay and The Cooper
I don’t know what the temperature was this morning, but it was nice. Somewhere in the low 60s if I had to guess – perfect for getting a good running based workout in. 9 PAX for the boot camp, and 1 Tater went for a run.
Disclaimer disclaimed. Then we moseyed across the street to the elementary school.
COP
SSH, Windmills, low slow squat, weed pickers, 5 worst merkins ever OYO, superman
The Thang
Cone Relays
We went down to the football field where YHC had set up the first event for the day. PAX formed 2 teams and were told they would be competing against each other, with the losing team getting a penalty exercise. 17 cones had been setup at the goal line on the far end of the field. On each team 1 PAX would sprint to retrieve a cone and bring it back (200 yard round trip). While P1 was running, the others on the team did an exercise which was determined by the previous cone (we started with SSH for the first round). On the bottom of the cone (so you don’t know what you are choosing) was an exercise and rep count which had to be completed by the entire team before the next PAX could run for the next cone. The “waiting” exercise was written on the top of each cone (clearly visible when the cone was selected) that the non-runners had to do. For example, P1 brings back a cone and everyone on the team does 30 merkins. Then, while P2 is running, P1, P3, and P4 do high knees in place until P2 returns. Repeat until there are no more cones. The team with the most cones at the end wins. Here were the cone pairings:
PAX seemed to enjoy this one and there was some good competition. The final score was a close 9 to 8, with the losing team having selected both the burpee cone, and the lap cone. The winners (YHC, Twitch, Nemo, Royale, and Blocks) had the option of giving 10 burpees to the losers (Wolverine, Lorax, Two Ferns, and Shakespeare) or taking 5 burpees for everyone. We magnanimously chose the 5 burpees for all.
The Cooper
The Deep has a great full-sized track, which I was eager to include in my Q. As a track routine, the Cooper is as simple as it is exhausting: PAX do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit-ups then run a lap on the track. Then they do 9 burpees, 9 squats, 9 merkins, and 9 big boy sit-ups and run a lap on the track. Rinse and repeat until you get to 0 reps. When done to completion the Cooper affords 2.5 miles of running and 55 reps of each exercise… unless you are Nemo and accidently do 10 reps for every round. Technically this was a Sheldon Cooper, but whatever. It was good to see the PAX pushing each other through the running – you definitely run faster when you think you have someone trying to pass you. Most PAX made it into round 3 or 4 before we had to start the mosey back to COT.
COT then coffeeteria at DD.
It was lots of fun to plan this Q. Thank you Shakespeare for the opportunity to lead.
Stay Classy,
Homebrew
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CSPAN Send off Convergence
Wonder Twin Powers
Taters beat down
Fast! Baby Laps!
What does that mean? First, shout out to Hauschka for the invite to Sea Legs. After attempting a route through Palisades for 20 minutes the day before, I decided on an oldie. Lets run in circles around the school real “fast” and then do baby laps for recovery. So we did that for 45 minutes. Great to see Tater, Royale, DaVinci and Haushka. It’s been awhile but it’s been my fault. Need to resist the fartsack more. Should be easier with the weather picking up. Take a peek at our Laps Strava Art below.
COT was great with some open an honest requests for prayers and praise. Nice to know this brotherhood exists to lift each other up.
BOM on Royale!
Thanks again Hauschka!
Zima Out!
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