WEP for some 45’s and an almost Merlot

11 PAX showed up with no fear of what was supposed to be a wet morning. Lucky for us, after a quick sprinkle during the disclaimer, mother nature held out for us.

The DOHA and I were teaming up for this one and I knew ahead of time that he was very eager to include cinder blocks into the rotation.

Mosey up the hill to the end of the parking lot away from the” house.”

45 was my target rep number (Presidents) and the PAX were so excited to participate:

45 SSH- fluctuating cadence to fast

45 Imperial Walkers

45 Moroccan night clubs

45 Seal Jacks

At the great request by DH, over the to the curb for some calf raises (15 reg, 15 out, 15 in)

Mosey to bank drive through area. Partner up

A little round of Dora. Started out as 100, 200, 300 but had to modify because of time.

Partner One-

100 knee jump slaps

150 merkins

200 flutter kicks

LBC’s waiting on the Six

Partner Two- runs around the Bank

Mosey back to last parking lot to the wall for some wall sits. PAX were to remain in sit position, while each PAX steps out to sidewalk for 3 burpees.

Once completed, we headed back to COT area to pick up the cinder blocks.

Hand off to DH

Mosey with CB up the hill and to guess where, the same parking lot we were just at!

DH had us all line up right where the wall sit area was for COP with the CB’s. Before starting, DH shared a message about PAX asking for help when they need it, and emphasized there would be no judgement. Many PAX are out there struggling (maybe on IR) and continue to face their challenges alone.

The Thang

One PAX would bear crawl the entire hallway to the end where the entrance to the building was (est 100 yds).

Other PAX would complete instructed exercise until the PAX returned.

CURLS

SQUATS

CHEST PRESS

TRICEP EXENSIONs

AMERICAN HAMMERS

SWINGS

(I Probably forgot one or two here)

Rinse and repeat

It is worth noting that after DH returned from his bear crawl, the PAX noticed him standing in the corner as if in “timeout.”  In fact, he was taking his own timeout to avoid a potential Merlot splash. Nice recovery DH.

Back to COT for some Mary

Heels to heaven

LBC’s

Hello Dolly

COT

Announcements

Joe Davis

Yeti

Prayers and Praises

Family

Marriages

PAX on IR- reach out them

Thanks for the opportunity!

Frat Boy (and DH)

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Jammin’ at The Hive

You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

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Tabata Thursday

Seven men met at Fort Mill High School (with the Q coming in hot) on a perfect December morning and got back on the horse after the holiday indulgences.    Here is what they did.

The Thang:

After a quick disclaimer, the pax did a light jog to the band parking lot and circled up for COP:

All in cadence:  SSH x 25, windmill x 15, Imperial walker x 20, merkin x 10, squat x 20.

Mosey over the lighted grass field for Tabata.  8 exercises, 8 sets each, 20 secs work and 10 secs rest each set.  The exercises were:

  1. Carolina Dry Dock
  2. Freddie Mercury
  3. Squats
  4. Mountain Climbers
  5. Flutters
  6. Jumping Lunges
  7. Merkins
  8. Burpees

End with the body destroyer for 90 seconds.

COT

Moleskin

Man, I love winter.  Growing up in NE Ohio, winter was OK until about mid-January and then I was done with it.   Here in the south, it’s just the opposite.  I can’t wait for the fall and winter after so many months of heat and humidity.    For me, F3 is the best in the cold weather.  A lot of guys avoid posting when it gets cold out, but they are missing out.   Once you get warmed up, that brisk air feels soooo good.

I’ve done this workout a few times now and really like it because it’s easy to plan and can be done anywhere.  You can also vary the difficulty depending on what exercises you do,  and in what order you do them.    We had a motivated group who went after it today and still had enough energy for good mumble chatter.    It was a pleasure to lead them as always.

Announcements:  Qsource coming to the Fort.  Read your newsletter for the details.

We prayed for those struggling during the holiday season, safe travel for everyone, and for patience at home.

 

 

 

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. 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

The Thang:

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

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

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

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 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
    • Ferris
    • Gaylord
    • Doubtfire

 

  • 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.

      1. 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
      2. 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.
      3. 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.

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

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

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.

Cake Boss

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95

The Cornerstone – Challenge ( One Year Long )

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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18
Five brave souls weathered the 57 degree temps at The Hive, as warm tropical breezes bestowed us on this December morn.
As an ice breaker I asked if there were any FNG’s. Got the crowed fired up.
Warmup:
– Ran a lap around the parking lot
– 20 Side Straddle Hops
– 15 Cherry Pickers
– 15 Low Slow Squats
– 10 Donkey Kicks (I like to mix it up)
The Thang:
Cones were setup across the parking lot. One with a random banana found in parking lot during setup.
To paint a picture, we partnered up using the middle three cones spread about 20 yards apart from each other. Partner one did an exercise at the first cone, while partner two did a different exercise at the third cone. We met at the middle cone and did burpees, then switched cones.
Round 1
Partner One:
– 10 KB Swings cone one, 5 Burpees cone two, 10 Snatches cone three, 5 Burpees cone two
– 9 KB Swings cone one, 5 Burpees cone two, 9 Snatches cone three, 5 Burpees cone two
– 8 KB Swings cone one, 5 Burpees cone two, 8 Snatches cone three, 5 Burpees cone two
– 7 KB Swings cone one, 5 Burpees cone two, 7 Snatches cone three, 5 Burpees cone two
– 6 KB Swings cone one, 5 Burpees cone two, 6 Snatches cone three, 5 Burpees cone two
– 5 KB Swings cone one, 5 Burpees cone two, 5 Snatches cone three, 5 Burpees cone two
– 4 KB Swings cone one, 5 Burpees cone two, 4 Snatches cone three, 5 Burpees cone two
– 3 KB Swings cone one, 5 Burpees cone two, 3 Snatches cone three, 5 Burpees cone two
– 2 KB Swings cone one, 5 Burpees cone two, 2 Snatches cone three, 5 Burpees cone two
– 1 KB Swings cone one, 5 Burpees cone two, 1 Snatches cone three, 5 Burpees cone two
Partner Two:
– 10 Snatches cone three, 5 Burpees cone two, 10 KB Swings cone one, 5 Burpees cone two
– 9 Snatches cone three, 5 Burpees cone two, 9 KB Swings cone one, 5 Burpees cone two
– 8 Snatches cone three, 5 Burpees cone two, 8 KB Swings cone one, 5 Burpees cone two
– 7 Snatches cone three, 5 Burpees cone two, 7 KB Swings cone one, 5 Burpees cone two
– 6 Snatches cone three, 5 Burpees cone two, 6 KB Swings cone one, 5 Burpees cone two
– 5 Snatches cone three, 5 Burpees cone two, 5 KB Swings cone one, 5 Burpees cone two
– 4 Snatches cone three, 5 Burpees cone two, 4 KB Swings cone one, 5 Burpees cone two
– 3 Snatches cone three, 5 Burpees cone two, 3 KB Swings cone one, 5 Burpees cone two
– 2 Snatches cone three, 5 Burpees cone two, 2 KB Swings cone one, 5 Burpees cone two
– 1 Snatches cone three, 5 Burpees cone two, 1 KB Swings cone one, 5 Burpees cone two
During the ten count break Tesh tried to negotiate 50% off Burpee coupons for Christmas. Geronimo wanted a buy one get one free.
Grouped up for 10 Navy Seal Sit-Up
Round 2
We moved back another 20 yards to further cones setup
Partner One:
– 5 Curls cone one, 5 Dancing Bears cone two, 5 Squats cone three, 5 Dancing Bears cone two
– 4 Curls cone one, 10 Dancing Bears cone two, 4 Squats cone three, 10 Dancing Bears cone two
– 3 Curls cone one, 10 Dancing Bears cone two, 3 Squats cone three, 10 Dancing Bears cone two
– 2 Curls cone one, 10 Dancing Bears cone two, 2 Squats cone three, 10 Dancing Bears cone two
– 1 Curls cone one, 10 Dancing Bears cone two, 1 Squats cone three, 10 Dancing Bears cone two
Partner Two:
– 5 Squats cone three, 5 Dancing Bears cone two, 5 Curls cone one, 5 Dancing Bears cone two
– 4 Squats cone three, 10 Dancing Bears cone two, 4 Curls cone one, 10 Dancing Bears cone two
– 3 Squats cone three, 10 Dancing Bears cone two, 3 Curls cone one, 10 Dancing Bears cone two
– 2 Squats cone three, 10 Dancing Bears cone two, 2 Curls cone one, 10 Dancing Bears cone two
– 1 Squats cone three, 10 Dancing Bears cone two, 1 Curls cone one, 10 Dancing Bears cone two
Round 3
Told everyone to line up at the banana. Something I don’t recall I have ever said before.
Partner One: Dead Lifts
Partner Two: Run across the parking lot.
Rinse and repeat.
We met at COT for five more burpees.
Good banter from the PAX during announcements, prayers, praises.
We locked shields around the banana and prayed for mental an physical heath. Remembrance of what the true meaning of Christmas is.
Banana selfies were taken.
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5

The Hive 2018.47

So, I’m a little late on this backblast…. I probably owe someone a lot of burpees.  Anyway, here is what went down.

Warmup, SSHs, Jimmy Carters, holding a low squat moving your 6 for some hip mobility.

The thang

5 burpees, 5 snatches each arm
Repeat for 3 rounds

Up to the bleachers.  The deadlifts were performed while on the lowest seat, and to go as low as possible, breaking the plane below the seat.
Deadlifts x10, Lawnmowers X10 ea, Tricep Xtends x10
Repeat for 3 rounds

Down to parking lot and partner up
One partner farmer carries bells 100yds while other does exercises till partner returns then flapjack
Shoulder taps, Flutters, Ripsticks (squat calfraises)
One partner overhead carries bells 40yds while other does exercises till partner returns then flapjack
Shoulder taps, Flutters, Ripsticks (squat calfraises)

Moleskin
It’s always fun to have someone from another region, so having Doozy join us was a joy to be had.  Congrats to Punch List for his new addition to the family.

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A Day to Remember…Showing our respect at the Hive

December 7, 2018

 

41st President

2403 men lost

77 years ago

I had thought about what I wanted to accomplish here all week. Did I want to stay in the comfort zone? Just get through a workout on a cold morning.  I decided we needed to put in the work to honor the 2403 men, or boys, that were suddenly killed and show them the respect they deserved. Imagine yourself, lying in your bed (probably under 20) on a ship and it was suddenly bombed, and there was no way out. That is exactly how app. 1000 men died that day. I took the opportunity this week to refresh my memory on some of the facts I may have lost in last 20 or so years and look a little closer at the life of George HW Bush, our 41st President who ironically passed the same week of the Anniversary of the event that lead to his honorable service in War II.  With a lot on my mind, and the hopes of delivering the right message, now it was all up to the PAX to show up.

My goal was centered around the three numbers above- 41,2403, 77

10 PAX showed up on what turned out to be a crisp clear morning ready to work.

Disclaimer delivered- No FNG’s

Leave the KB

 

Warm-up

4 light posts were the center of this. At each light-post, we stopped for an exercise:

Post 1- SSH x 41

Mosey to next

Post 2- Moroccan NC x41

Mosey to next

Post 3- Imperials Walkers x41

Mosey to next

Post 4 (and starting spot)- Merkin x 41

10 Diamond

10 Military

10 regular

10 wide

1 Burpee

 

Recover and circle up

Low slow squat x10

Windmills x10-

Seal Jacks x10

Hillbilly walker x10

1 burpee

Total- 41

The Thang- 2403 reps was the goal as a group

Using the same light posts as the warm-up adding running in between. I liked the competitiveness for some . Nice effort men.

Round 1

First post- Tricep press x 30

Second- KB swing x30

Third – Goblet squat- x15

Fourth- two handed shoulder press x 30

Total Round 1= 1155

Round 2

First- two-hand curls x30

Second post- Snatch (15 each arm)

Third-post- KB Windmill- audible- Chest press- two hands- x50

Fourth post- lunges (15 each)

Total Round 2- 1,210 (snatch and lunges counting only as 15 each)

Total- 2,365

Round 3

First- single arm rows- x15 each arm

Second post- upright rows- x20

Third post- single arm chest- x20 each arm

 

Total round 3- 605

 

Total for post work- 2,970 reps together

 

Really nice work PAX- especially the guys lifting the heavy KB’s.

Skipped the Fourth and headed to the bleachers by the tennis courts. Each PAX grabbing a spot

Three rounds of step ups- starting with 15 each leg, then 10, then 5, followed by 10 seconds on the fence in a squat position holding the KB straight out.

Mosey to the Fourth post-

Partner up- size of the person didn’t matter, but the weight may have (Tesh)

Partner One- carrying both KB’s runs to the First original light post and back (app. 100 yds) . Switch with partner two until the exercises below are completed.

Partner Two- the number to reach of each set was 77. Significance being this was the 77th Anniversary of the bombing of Pearl Harbor.

Set One- LBC’s

Set two- American Hammers

Set Three- Flutters

Looked at my watch and it was 6:00 on the nose.

 

Everyone pushed it, and everyone got better. I appreciate all the PAX listening to me and working hard. My challenge to you is to take a look at the significance of the numbers used today and the individuals or events involved. And then imagine if you were called to this War, would you step up like George HW did and sacrifice? If you didn’t catch it this week, he lived a life that most of us can only aspire to, but will never attain. Live your best life and surround yourself with those that make it possible.

COT  

 Announcements

Xmas eve Convergence

G- Fit

Praises

Our Health

Prayers

Family, Patience during this Holiday season, for those in need.

And not to be overlooked, Band Camp’s special surgery a week from Monday. Sit on the bag of pees and don’t move for atleast 48hrs.

Thanks to Band Camp for the opportunity to lead and thanks again PAX for your effort.

 

Frat Boy

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5

Back in the Saddle

15 men met at the Gold Hill Middle School campus for December 2018’s first workout at the Colosseum.    It was a cool, dry morning and the conditions were just right for F3.  After our morning greetings and a quick disclaimer, off we went:

The Thang:

Mosey to the flag in front of the school which was at 1/2 mast to show respect for former president George HW Bush who passed away late last week.  We honored him with a moment of silence before reciting the pledge of allegiance.

Mosey  to the back lot and circle up for COP:

All in Cadence:  SSH x 25, Merkin x 10, Squat x 20, Mountain climber x 40, Cherry picker x 15, LBC x 20, CDD x 20, Jump Squat x 20, Diamond merkins x 15, Alternating lunges x 20.

Line up by the basketball courts and find a partner of similar size.

Wheelbarrow from the light pole to the 2nd basketball goal.  Flapjack and return to start.

Partner carry the same distance.  Flapjack and return to start.

Bearcrawl to the 1st set of lines, 20 merkins, crawl to the 2nd set of lines, 10 merkins, crawl to the 2nd basketball goal, 5 merkins.

Repeat with lungewalk and squats

Repeat with crabwalk and dips.

Break into groups of 4 and do 40 yard sprint repeats with short recovery.  We did 8-10 today.

Mosey back to the start for some ab exercises (all in cadence):  Freddie mercury x 20, Hello Dolly x 20, Superman hold x 3, American hammer x 15.  End with the Body Destroyer (YHC’s personal favorite)

COT

Naked Man Moleskin

I was happy when Jekyll asked me to Q today’s workout, but when I was planning it last night, I was starting to get a little anxious.  I have not Q’d a workout in several months and admittedly,  was feeling a little rusty and unsure of what to do.   So, I thought it was best to just keep it simple and keep the Pax moving.    I planned this for the football field with yard markers,  but found the gate to the field locked this morning.    So, I decided to use the back lot which appeared to be newly paved and was nice and smooth.  Thank you, FM schools!

Today’s workout was done in support of our brother Double Down from Louisville who underwent a complicated surgery this morning.  We wore black and took a picture of today’s Pax holding the Ace of Spades playing card for a Twitter post.  All across F3 nation, Pax did the same thing and posted similar pictures.  What an awesome network of men we have,  and what a great way to show support for one of our own!

Announcements:

Xmas convergence on Dec 24 at The Abyss (Ruck, Pre-Ruck and Clave Boss 5K)

Prayers for Freebirds mother who passed recently.  Praise for Rebel’s sister who is recovering well from a recent illness.  Praise for the Kiawah runners who have stepped out of their comfort zones to run a 1/2 marathon.

Prayers for a successful outcome of  DoubleDown’s surgery.

 

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Pantheon 2018.45

I’ve been doing breathing exercises for awhile now, but I didn’t consider it an activity worthy to include at an F3 workout.  Then Santini did it, so now I had to do it better.

Warmup, nothing new here, go read a dozen other backblasts

The Thang

So the point of this is to max out your heart rate and then try to control it as best as possible.  So step number one… max out heart rate.
40m sprint then 5 burpees, 40m sprint back, 5 burpees, repeato.
Continue till I call time, which ends up being around the 5-10 minute mark.  I think I got 4 to 5 back and forths in…  I just called time when I maxed my heart rate.  I know I’m at it, cause I could lose control of my bowels at any moment.  There are two kinds of people in the world, those that Merlot and those that crap in the woods.

On to step number two.  Take 5-10 deep breaths (as deep as you can, pushing your abdomen out in every direction you can to put as much air in your lungs).  Exhale and then hold your breath for as long as you can.  When you can’t hold it any longer, take a deep breath in.  Hold it for 15 seconds.

In this interval you should try to oversaturate your blood with oxygen in order to be able to hold your breath with no air in your lungs as long as possible.  This triggers your parasympathetic nervous system, floods your body with CO2 (which will later help oxygen absorption), and slow down your hear rate.

Repeat the max heart rate, repeat breath exercise.

Change heart rate exercise to 40m bear crawls and 5 bomb jacks, repeat breathing.

Wrap up with core and back/shoulders.

Moleskin

Jekyll asked me if I’d ever used this for stress.  I have.  I have also used it for insomnia.  Recently, I used it to get rid of a headache.  Somehow it reduces inflimation as well, because when I do it in the morning, if I’m having sinus pressure, it goes away.  I used to pop Ibuprofen like tic-tacs, but now I haven’t used it in years, and breathing is a player in that equation.  Exercising is great, but it’s only step one in the effort to make yourself a less fragile human.

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