So I started this as a draft and never finished it… My apologies. Posting it now to prove the brave souls that attended.
All you really need to know: there was a lesson on being a southern gentleman and northern aggressor.
So for the beat down portion of this I was trying to accomplish an under 30 second max effort and a 3 minute max effort. So the 30 second effort was a 100 yard dash and the 3 minute max reps of burpees. This was flanked by other exercises but generally, I wanted to hit the two shorter metabolic pathways (google it) this morning.
Warmup
Because we were doing sprints, there was a longer warmup period than usual. After the obligatory SSH there was windmills, squats, merkins, and slow MNCs (full rotaion) . Then the warmup for legs which includes your karaoke, buttkickers, high knees, and WWL power skips.
Thang
Sprint, some talking for cooldown, sissy squats, (or Greek god Sisyphus squat, again google it) peter pointers x4
Mosey to patio
Peoples chair 2 min w arm flutters, B2W w/ 10x should taps
3min max reps Burpees
Peoples chair 1 min w calf raises, B2W 30 seconds
Mosey to COT for more slow MNCs
Moleskin
I kinda went over the two prevalent “feel good” hormones in the body: dopamine and serotonin. Dopamine is associated with addiction while serotonin is associated with well being. The body can get easily addicted to dopamine release, and once associated, addictions will “cross pollinate” and an addictive personality is born. So please look for addictive patterns and don’t feed them, in yourselves or others.
On the other hand, serotonin is not really tied to addiction as it is slow releasing usually requires some sort of initial effort or discomfort. Exercise stretching, breathing, as well as cold exposure and meditation all influence serotonin. But most is created in your stomach. So feed your stomach and not your mouth.
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)
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
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:
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.
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.
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
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
Mosey to front of school for COT:
Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!
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.
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
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
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.
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