Tag: Tinsel

5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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Brickhouse VQ @Poopdeck

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Less rainy than what they called for.

Disclaimer

Off for a mosey

warmups

4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

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“Maybe Just a Little” Bear Crawl’s at The Abyss

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Another great morning in Lake Wylie at the Abyss.  After my last Q, I promised another PAX little to-no Bear Crawl’s/Crawl Bear’s and tried to stay true to my word.  YHC wasn’t feeling spry on this fine morning after 2nd F the night before (1st annual Lake Wylie FFB draft), but we all hung in there and every PAX did a great job!

After a quick disclaimer we moseyed around the school and did some toy soldiers and karaoke’s along the way until reaching the basketball hoops where we circled up for some warm-up exercises.

15 SSH IC
15 Squats IC
15 Windmills IC
15 Cherry Pickers IC

Still at the hoops, DORA 1-2-3’s awaited us for the 1st excercise.  We partnered up and ran to the 4th hoop and back (maybe 50 yards each way?)  while splitting 100 Merkins, 200 LBC’s, and 300 Squats between us.Once we were finished, I thought we needed some more running so we did some Spartan sprints to the 4th hoop all together as fast as we could.  Moseyed back to start and did 5 Merkins.  We repeated this 5x until we were all pretty winded.

Short mosey to the hill that leads up to the gate and then Bear Crawled up to the top and Crawl Bear to the bottom.  Everyone seemed to mutually hate this, including YHC, but none of us quit on each another and it’s always nice to see everyone pitch and finish the last few yards with the sixth together.  5 Burpees awaited us at the bottom.  We repeated the hill again, but this time went backwards-up and forwards-down and 5 more Burpees at the bottom.  Time was running short so we only made it about half-way up the 3rd time while doing some Lt. Danger’s before heading back to CoT.

Thanks Bones for giving me the opportunity to Q The Abyss, everyone did outstanding today as always. I have a feeling I’ll be back…

-Flux

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Crawlin’ at the Deep

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It was a beautiful Saturday morning at the Deep, cool with no humidity in sight (finally).  Since this was my first opportunity to Q I showed up early to scope the lay of the land and prep for the beatdown that was to follow, I wanted to make an impression after all.  The minutes leading up to the workout were suspenseful for me with most of the 9 PAX that posted rolling in at about 6:28.

@ 6:30 sharp we were all ready to begin.  No FNG’s in sight so I gave a quick disclaimer and we immediately circled up in the parking lot for some warm up exercises:

15 Windmills IC
15 Cherry Pickers IC
15 Moroccan Nightclubs IC
15 SSH IC
15 PJ’s IC
15 Alternating Shoulder Taps (Plank position) IC
15 Low Slow Squats IC

We then moseyed the long way around the parking lot with a few toy soldiers along the way until stopping at the top of a grassy hill for the first routine.  This consisted of running down to the bottom of the hill and backwards back up to the top where 5 CDD’s  awaited us before repeating 5x and adding 5 CDD’s each time.

Back to mosey across the street to the elementary school playground where the next routine awaited which consisted of 5 dips & 2 pull-ups and a lap around the perimeter of the playground.  Repeat 5x adding 5 dips & 2 pull-ups each time.  Grand total about a half mile of running, 30 pull-ups, and 75 dips.

Short mosey from the playground to the track & field where we spent the rest of our time.

First up was a little baseball, F3 style, as we attempted to hit for “The Cycle”.  I found this little gem on the Exicon, which I must admit, seemed a lot easier on paper.  After a little grumbling and a lot of crawling we all finished the exercise.  The Cycle consisted of bear crawling to 1st base (about 75ft to each base in our version), performing 3 burpees, and crawl-bear back to home (backwards bear crawl).  Then another bear crawl from home to 2nd base (rounding 1st), 6 burpees, and crawl bear back to home.  From home to 3rd base with another bear crawl, 9 burpees, and crawl bear back to home.  Finally, the last bear crawl all the way around the bases where 12 more burpees awaited…

…We called and audible and nixed the crawl bear back around the bases to the relief of all.

The last routine was another goodie I found on the Exicon named after Del Brown.  This consisted of performing 10 merkins, 25 yd. crab crawl, 10 diamond merkins, 25 yd. crab crawl back, and 10 more merkins.

Mosey back to the parking lot with a couple of minutes to spare.  I called on some PAX for ab exercises and we filled the last couple of minutes with Boxcutters and Hello Dolly’s before recovering to CoT.

Thanks Royale for the opportunity to lead, it was an honor and I’m already thinking about the next one.  All the PAX worked hard today and a few of us met up for Coffeteria after at the local Dunkin’ Donuts for a little 2nd F.

-Flux

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SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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4 Corners at the Poopdeck

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We had 13 guys roll up and get ready to go at the Poopdeck. Had a new FNG who heard a few of the PAX at the new Dunkin Donuts on Gold Hill road talking and decided to look up F3! So he joined us this morning! I knew Davinci and Witch Hunt were pre-running on the bridge so they were going to be late.  Long disclaimer for the new guy.  And then we took off.

Dynamic warmup jog around the parking lot

COP

25 SSHs – 10 Windmills – 15 IWs – 10 Merkins – 15 Mountain Climbers – 10 WA Merkins

Moseyed over to the marina parking for four corners

Count of into 4 groups

Each round will start at a corner.  Complete the 2 exercises then run to next corner. (This parking lot is BIG) There are three rounds of this…

Group 1 with Paver stones

Lap 1 30 curls 20 Overhead presses

Lap 2 30 curls 20 tricep extensions

Lap 3 30 curls 30 bent rows

Group 2

Lap 1 20 Ranger Merkins 10 Lunges

Lap 2 20 Ranger Merkins 20 calf raises

Lap 3  20 Ranger Merkins 10 Jump Lunges

Group 3

Lap 1 5 burpees 10 squats

Lap 2 5 burpees 20 mountain climbers

Lap 3 5 burpees 10 Parker Peters

Group 4

Lap 1 40 SSHs 20 LBCs

Lap 2 40 SSHs 20 Flutter Kicks

Lap 3 40 SSHs 20 Freddie Mercuries

Quick little piece I shared on Discipline.  Don’t give in to the voice in your head saying the little things are OK.

Mosey back to Bowl-n-Bounce for some wall sits.

People’s Chair while we go down the lines.  2 burpees each PAX

BTTW 3 10 counts

People’s Chair  5 merkins each PAX

BTTW again

Last mosey around the parking lot to COT

COT – count – went through the 5 principles of an F3 workout for the FNG

Eric our FNG works for the patent office and cringed when the name Copyright came up…so there you have it!

Announcements -praises and prayers.

The PAX worked hard today!

An honor to Lead.

Royale

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More than a Workout (at the risk of sounding cliche)

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It was an 80 degree humid, gloomy morning at the Abyss. As we waited for the majority of the PAX to arrive, Witch Hunt pointed out something unique about this AO (important for anyone who with a VQ coming up). At around 5:12, just when you think not many PAX are going to show up, 7 cars come barreling in. Always good to see a lot of PAX at this great AO.

There were no FNG’s present so a super brief disclaimer was given and a challenge question about discipline was issued by YHC. Without question, the men who consistently post and workout in some fashion are disciplined enough to get up early and improve physically. What is an area of your life where you lack the same level of discipline?

And with that we moseyed to the bus circle behind the school (high knees, butt kickers, side shuffles) to warm up.

Warm up (IC)

20 SSH
20 IW
20 WM
30 MNC

The Thang

Mosey to the paved hill

Round 1 – Lunge Walk halfway up, run the other half, 10 merkins at the top, run down to the bottom for 10 merkins (plank for the 6)
Round 2 – Duck Walk halfway up, run the other half, 10 burpees at the top, run down to the bottom for 10 burpees (plank for the 6)
Round 3 – Bear crawl halfway up, run the other half, 10 deep squats at the top, run down to the bottom for 10 deep squats (plank for the 6)
Round 4 – Lt Dan’s (walking lunge, lunge, squat), 10 donkey kicks at the top, run down to the bottom for 10 donkey kicks (plank for the 6)

Recover

Mosey back to the bus circle and partner up

Round 1

P1 – Two suicides* (using the 4 basketball goals as our mark each time)
P2 – Hold a plank
Flap jack

*Later named Twoicides (TM by DaVinci) on Twitter. Nice work!

Upon announcement of the twoicides, and during, the mumble chatter was everywhere and none were too happy with YHC.

Round 2

P1 – One suicide
P2 – Hold a one armed plank
Flap jack

After a few 10 counts to recover, we moseyed to the wall

Peoples chair while PAX (one at time ran to the blacktop for 5 Monkey Humpers)
1/3 of the way through we lowered on the wall, 2/3 of the way, lowered again

With legs thoroughly burning and mumble chatter about inevitable soreness, we slow moseyed back to the shovel flag for some ab work (IC).

American Hammers
Modified Freddys (Knee, Knee, Crunch)
Protractor (6 inches to 20 degrees)
Hello Dollys

COT

Check the newsletter (Ragnar, Nun Run, etc…)
Prayers and Praises

Cornerstone’s wife – kidney stones
Cornerstone’s daughter Emma
Cobra Kai’s wife Jennifer and treatment
Wild Thing and Wife’s new baby born 8/22
Witch Hunt – Good report from the Dr. and he’s back!

Moleskin

It was another great day to post and always great to be out with F3 brothers. Great job grinding it out by all the PAX!

As mentioned earlier in the workout, discipline is something each of us has or we wouldn’t continue to post. But what part of your life lacks that same discipline and causing you grief? I could list some examples but you know what I am talking about. Give it some consideration and ask God for guidance and strength.

I have been involved in F3 since September 2015. After struggling through the first couple dozen workouts, I felt better than I had in a long time and I was thankful to my F3 brothers for pushing me and proud of myself for doing something about getting in shape. I wish I could remember the workout when it finally clicked that I was doing really well in some areas of my life while failing in others. I was putting in efforts, sometimes even doing well but I wasn’t the best husband or father I could be. I was a walking heap of good intentions. I fully intended to help more with chores, spend more time with the kids after a full day at work, etc… But I was failing to turn my good intentions into action.

I was living 1st instead of 3rd and there were areas of my life that needed to be overhauled.

Over the last 2 years, there have been many folks along the way (too many to name) that have helped push me and encourage me to be a better man. Just know if I have posted to a workout that you Q’d or posted along side you, Thank you!

When I have the privilege of leading a workout, my goal is to encourage you to be better men as well. I hope that you felt encouraged today. You certainly did that for me!

Thank you Bones for the opportunity!

Until next time…

Hauschka

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17 at Poopdeck Did Supersets of Pain and Laid Waste to the Demons Inside Pandoras Box!

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17 at Poopdeck worked through the pain inside Pandoras Box!

Warmup – jog around parking lot with high knees, butt kickers, lunges, l/r shuffle, and duck walk.  Then circled up for 5 reps in cadence of wide, normal, and diamond merkins finishing with box cutters.

The Thang:  partnered up and explored the stations of Pandoras Box.  One partner would use the equipment and another would do an exercise with equipment.

Round 1 – Donkey kicks for one partner and then the other partner completed 20 reps or other rep count stated of each:

1 – TRX curls, rows and tricep extensions,

2 – 20 slam ball slams,

3 – BearGrylls Bear Crawl sled w/40lbs,

4 – 115lb Deadlifts,

5 – Pullups or dips on equipment,

6 – Superman pumps w/8lb bar,

7 – 100 lb water jug carry,

8 – 60 lb water jug standing row,

9 – 2 foot box jumps,

10 – Battle Ropes – Wax On/Wax Off, Squat jump arm circles, A Frame Power blast.

Quick cool down run, then circled up for 5 reps of each in cadence – Morraccan Nightclubs and Hello Dolly’s.

Round 2 – Jump Knee Tucks for one partner and then we were able to get through 5 stations based on time.

Announcements – Bear Grylls Seeking BRR team or offered to drive,

Prayers – Some M’s going through cancer treatment, School Teachers and Officials for wisdom, BearGrylls friend Rob for forgiveness.

Praises – successful adoption.

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It Was Sooooo Humid Today…

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23 men gathered in the sultry SC gloom for another round of F3 at  Golden Corral.  Some rucked while others boot camped, but we all got a good sweat on this morning.  Here is what we did:

The Thang:

YHC  took the boot campers aside and stated their obligations for the next 45 minutes (don’t get hurt and  if you do, it’s your own fault).  We then moseyed for a dynamic warm up of knee pulls, ankle pulls, toy soldiers, arm circles, and lunge twists.  After we woke up our bodies, we mosey around the lot and found a good spot in front of the Piedmont Family practice for COP:

All in cadence:

SSH x 40, merkin x 10, windmill x 15, crab tags x 20, squat x 20, Peter Parker Peter x 20, diamond merkin x 20, side lunges x 15, wide arm merkin x 15, LBC x 20

Mosey to the corner of the lot for suicide repeats.  Run out and back to the first, second and third concrete islands.  Plank up when finished and wait for the six.  We did five rounds today with the following exercises in cadence between each round:

Round 1:  Carolina dry dock x 20

Round 2:  Diamond merkins x 10

Round 3:  Morrocan night clubs x 30

Round 4:  Can’t remember?

Round 5:  Burpees (10 OYO)

Mosey back to the start point for 5 minutes of Mary:

Hello Dolly x 20, Freddie Merc  x 20, Pretzel crunch x 10L/10R, Superman hold x 2

COT

Big group today – more than I expected.   It’s been a while since I’ve been here,  and even longer since I had the Q so was happy to get the call last night from Decibel.   I think we had about 15 boot campers and 8 ruckers.  Don’t know what the ruckers did, but they looked pretty tired at COT so it must have been good.    There was a lot of chatter today from Decibel and Falcon Crest, as well as from the usual suspects (Pusher, Funhouse, Change Order).  The humidity was in full swing and the heavy air made everything harder today.     The pax did a great job, though, and no one complained, when YHC called for the next round of suicides.   Well done, men!

It was nice to have F3 The Fort’s official historian couple (Lugnut and Spitz) in attendance as well as many, many new pax.   My hope for the new guys is that they take full advantage of all that F3 has to offer and that they become stronger men and leaders.

Announcements/Prayers/Praises

Read your weekly newsletter.  If you are not receiving the newsletter, reach out to Old Bay.

Prayers for the death of a brother-in-law, brother-in-law with cancer, a member of our NC pax struggling with addiction,  children going back to school and heading off to college

Funhouse  made a call for our local F3 pax to be leaders and mentors for young boys in our community.   Deacon called out the Pax to be men of action and not those who stand and watch injustices.

 

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Stinky Morning at the Golden Corral

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Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities.  The group split up evenly with two getting in some extra miles running.  After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:

SSH x20

Imperial Walker x20

Moroccan Night Club x20

Plank

Windmill x10

Next, we took a short jog to the top of the parking lot for some partner exercises.  First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:

CCDs

Flutter Kicks

Burpees

Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash.   A few almost lost their breakfast.

Next, we ran to the church parking lot for a round of Doral 1-2-3.

100 – Squats

200 – LBCs

300 – Merkins

we finished with 50 Moroccan Night Clubs and two rounds of step-ups.

Announcements:

Convergence this Friday at Harris Teeter

Prayers:

Ginsu & M safe travels and new addition to family

Those unspoken

 

Always an honor to serve!

 

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