10 reps each of Hilly Billy Walker and Imperial Walker. 15 SSH
40’s: 40 reps of Merkins, LBC’s, Flutters, Carolina Dry Docks, and Squats then run (under awning cover is necessary) to FMES doors and back then do 35 of each exercise then run then drop 5 reps and so on. Called an audible at about 10 reps and finished togetherish. Mosey to benches for dips, calf raises and wall sits X2. Bear Crawl down the sidewalk then complete a Jack Mary Webb (A Jack Web with a 10 count ab exercise between Jack and Webb)…1 b or 2bb’s?
COT: Announcements of Joe Davis, In Flight February, Journey Bible Study, and Yeti. Do an event per month and get involved. Prayers for family and family relationships and softening of PAX hearts towards family, Vivian (Twister coworker), Murray (best friends father) for cancer, and Gwen a coworker. Gwen, a BTMS custodian, lost her grandson. A gofundme has been established to pay for the services.
An extra special Valentines Day boot camp written, produced and Q’d by YHC
Total of 19 PAX , several of whom ran
LSS, SSH and High Step Marching!
The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry. Two groups were formed with two groups of exercises separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.
All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones
The PAX then moseyed up and back to 160
We closed with :10 of Mary, in rhyme!
Awesome work by all the PAX
The moleskin: Mathew 6:34
Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.
38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.
Warm Up mosey to lower lot
Mosey to far side of Indian Restaurant
DMB from Wegmans Ranch workout
Mosey to Far side of Lowes
From the Wegninator’s Coop workout
Mosey to opposite side of Lowes
From Wegmans’ Slow Burn workout – The Triple Check
Groups of 3
Mosey back to COT
Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.
Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.
Best to you Wegmans and look forward to hearing the lesson’s learned.
7 was the number at the Yard on Saturday for a cool start to the day. I got out there early to do a little pre work on the site. Chalk is necessary item for school yard planning. Went through the disclaimer and a brief intro to our coupon for the for the morning. Mr. Kettlebell that signifies the burdens that we hold close to our vest and don’t share with other. It was encouragement to have the pax think about men they would like to lock shields with and be held accountable. Kept passing it around to all the pax so everyone gets a turn.
After the brief intro it was on to the excitement with a mosey to our first stop. Warmup consisted of Imperial Walkers, Windmills, Merkins, Mtn. Climbers, Moroccan night clubs and squats.
On to the meat and potatoes. Short mosey over to the basket ball court for some four corners. Three exercises at each corner 15 reps each. Corner 1 – Merkins, LBC’s, Squats. Corner 2 – Mtn Climbers, Rosalitas, Freddie Mercuries. Corner 3 – Carolina Dry Docks, Calf Raises, Flutters. Corner 4 Side-strattle Hops, shoulder taps, LBC’s.
Brief word of encouragement and on to the next series of fun. Short mosey to the light poles. If you ever wanted to know how many light poles there are at the Yard there are way to many. We ended up doing 13 with 20 counts of the following CDD, Freddy Mercuries, Hillbilly Walkers, Mt. Climbers, American Hammers, Shoulder taps, SSH, Flutters, Calf Raises, CDD, squats, LBC’s and Merkins. Rinse and repeat. Yikes
Headed back to COT for a few minutes of Mary. Off to Q Source.
All PAX took turns at hanging onto the bell. Hopefully this allowed some reflection time to think of those back we could get into a shield lock with.
Thanks for the opportunity.
Nine Pax showed up as cool weather prevailed. Suspicion was on the mind of a few as they noticed a mini head lamp was noticeable on the Q’s noggin. Disclaimer. MOSEY on down to Lowes.
Slow mosey followed by some high knees, butt kickers & side shuffles.
Chatter, Chatter, Chatter
Old Man Windmills
Moroccan Night Clubs
Mosey behind Lowes
Some more chatter
The Pax were curious as why the Q was searching the bushes with his mini headlamp. A mini speaker appeared in his hand along with a modified “Board of Pain”
2 Excercises/Alternate/Complete Reps/3 minutes longSlow Burn
1-Mtn Climbers/Squats X 20
2-Bomb Jacks/Partner Plank Hand Taps x 20
Mosey around the parking lot
3-LBCs/Pank Jacks 20x
4-Merkins/Jump Rope 20x
Mosey around parking lot
5-Lunges/American Hammer 20x
6-CDD/Low Slow Squats 20x
Apache 10 Counts provided opportunities for the Pax to talk about how they came to F3 & how they got their nick names.
MUSICAL HIT LIST
Van Halen Right Now
Billy Joel Pressure
Led Zeppelin Rock & Roll
Journey Any Way You Want It
Tom Petty Runnin’ Down A Dream
Led Zeppelin The Immigrant Song
Indian Run back to COT
Prayers & Praises
Thanks goes out to Wide Right who asked me to sub for him!! Thanks to the Pax for allowing me the honor to lead you in the Gloom!
Boogie Down out!
18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God
Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%
Jonah Hill (3 broad jumps, 3 merkins, 7 times)
Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1
Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49
Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10
Thank you Beacon for the opportunity to lead
Looks like we made it,
Today started out like any other typical slow burn, rainy and cold (or so it seems)! That didn’t deter four HIM from braving the elements and getting better in three aspects of life (physically, mentally, and spiritually).
Warm Up –
Slow mosey to Lowe’s lumber pickup (dry spot)
Stretching – Right over left, left over right, cherry picker and calf extensions
Seal Jacks X 20
LSS X 20
SSH X 20
The Thing –
Mosey to the parking lot in front of Charandas. As the rain intensified we thought about reconvening at 5 pm for some queso and margaritas, but we pushed on for some five corners action:
Corner 1 – Merkins – Run to corner 2
Corner 2 – LSS – Bear Crawl to corner 3
Corner 3 – LBCs – Lunge walk to corner 4
Corner 4 – Jump Squats – Bear Crawl to corner 5
Corner 5 – Wide Arm Merkins – Run back to corner 1
Three rotations – 5 reps, 10 reps, and 15 reps at each station.
Next up – Jack Webbs – 1×4 to 28 arm raises
Ab Lab –
Freddie Mercury x25 each leg
Rosalitas x20 each leg
Hello Dolly x20 each leg
Dying Cockroach x15 each side
American Hammers x15 each side
Mosey the perimeter of Lowes back to the COT
Finished up with prayers and praises, BOM, and some 3rd F at Chicken and Wisdom.
Always a pleasure leading and look forward to seeing everyone in the gloom.
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
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
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.
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