Negative Splits

23 was the number to launch The Fort’s newest AO: Sweep The Leg.  The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.

The workout was simple.  3 miles, half mile segments with pain stations.  The goal was negative splits with 3 minute pain stations between segments.  Something like the following:

  • .5 miles at 8:15 pace, 3 min pain station
  • .5 miles at 8:00 pace, 3 min pain station
  • .5 miles at 7:45 pace, 3 min pain station
  • .5 miles at 7:30 pace, 3 min pain station
  • .5 miles at 7:15 pace, 3 min pain station
  • .5 miles at 7:00 pace, 3 min pain station

Pain stations included crowd favorites such as:

  • Burpees
  • Bombjacks
  • Squats
  • Hillybilly Squats
  • Flutter
  • Freddy Mercury’s
  • Merkins
  • Mountain Climbers
  • Peter Parker
  • Parker Peter
  • Monkey Humpers

The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.

Hit this link for the route and some deets.

The #Kings this week were Pointer, Maximus, and Shady, who will be added to the Q list for an upcoming workout.

Ready your newsletter and pray for our country and the unrest going on right now due to racial injustice.

Honor to Serve.

TClap |
23

Kettle Bells & Stuff at the Snake Pit (sort of)

I know it has been  said by many but man, it feels good to be in the gloom with the guys again. Once I got my logistics figured out and blew the dust off the ol’ rusty kettle bell, Fire Marshal Bill & I made our way to the relocated Snake Pit AO. Hopefully, all these temporary relocations will be behind us soon.
17 others joined us for a total of 19 socially-distant PAX in the gloom this morning. We had one of the original Redwoods (Santini), one of the youngest guys in the PAX (Lil’ John), our resident story teller (Spitz) and a whole bunch of other faces I like seeing in the gloom.
Once 3D finished his struggle-fest with planting the Shovel-Flag into the ground and I did an oh-so-brief disclaimer, we took off for our warm-up mosey. A few minutes later, we returned to our Kettle Bell and began the instructional portion of the workout, more of the modified high-intensity variety.

2min of Burpees
5min Kettle Bell with 20ea: Curls, Low Rows, Upright Rows (repeat until 5mins is over)
5min Run at a “go get-it” pace: 1/2mi route is out to light at Banks St and back. So interesting why my first 200 yards of this run was brisk yet the rest wasn’t so.
5min Kettle Bell with 20ea: Overhead Press, Chest Press, Tricep Extensions (repeat until 5mins is over)
2min of Burpees
5min Run at a “go get it” pace to Banks St and back.
5min Kettle Bell with 10ea: 4ct Flutters with the press or the KB in the air, V-Ups, Big Boy Sit Ups (repeat until 5mins is over)
2min of Burpees
4min Kettle Bell with 2 forward lunges, 2 reverse lunges, 1 left lunge, 1 right lunge, 1 deep squat (repeat until 4mins is over)

And just like that, we were already standing at COT, how convenient.
Announcements: Guys are clearly looking to slowly start posting again so please pay attention to Slack (and possibly Twitter) or text/call another PAX to find out where the AO’s are now if they used to be at a school or park. Those grounds are still off limits but hopefully not for much longer.

Prayers/Praises: Mental health right now (and always), health for a spouse. PAX on the road to recovery and joining us back in the gloom, for a friend battling illness and getting the care he needs, MARRIAGES, physical health of other PAX, , upcoming moves, kids taking big tests, small businesses during this time and many more.

Until next time,
Maximus

TClap |
6

Varsity: Keeping up the pace

I have to be honest…..I’m so late with this back blast all I remember is I could not straighten my arm for 4 days. The pullups and curls with the cinder blocks killed me…..lol

5 of us came to The Varsity for some serious work. I was recovering from The Bear run and a pulled muscle in my hip so it was an all strength day at Varsity…..Ginsu’s favorite AO even though Ballroom is better.

The Thang:

Mosey to Band Lot

3 rounds – 25reps, 20 reps, 15 reps

  • Merkins
  • CDDs
  • Squats
  • Lunges
  • Leg raises
  • LBCs

Mosey to School entrance

3 rounds – 25reps, 20 reps, 15 reps

  • Dips
  • Derkins
  • Step Ups

Mosey to Pull up Bars

10 Excercies on the ground – 20 reps

Then do 10 pullups

  • merkins
  • sumo squats
  • Bunch of others

Was a great fellowship day as we had 5 and so we really pushed each other. Great mumble chatter and getting to know the PAX.

Thanks for the Q Harry Carry!

Cake Boss

 

TClap |
1

Gemini Birthday Bash

The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

TClap |
6

Badger 1 year Convergence

Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

TClap |
6

Laces Out – The Bear Prep Edition

4 men joined me today for an awesome 6 mile tour of some hills around Fort Mill. Why not with The Bear around the corner?

A disclaimer was given, as well as a safety check. We warmed up around the lot and we were off. Whenever Vuvu shows up, and I am the Q, I know I will be leading from the back. He put it to us on Tuesday and challenged the pace again today, although mainframe was the rabbit, as he usually is.

Great group today, albeit small. What I love about running is you never know who you will be spending time with and  getting to know better.  For me, today it was Spud. A true #HIM. We mostly talked about The Journey. What it has meant to him and what it might could mean for me. We realized there was a reason God had us running together today. I love that. All 3 Fs were hit.

Anchorman and Barry were missed.

This was the route-

left on Munn, right on Harris, right on Sutton, left on Richard’s Xing, right on Front, right on 160, right on Sutton

It is a keeper.

Thanks for the opportunity to lead.

RT out

 

TClap |
1

Mental Health Awareness at the Pantheon

Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

TClap |
1

The Coop Shovel Flag Hand Off

It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

TClap |
0

CURRAHEE!

Today, we honored the 101st Airborne Infantry, 506th PIR. Better known as Easy Company, or the Band of Brothers. These men went through so much in the name of freedom, have 50% casualties in Normandy alone, the first 20 days of their long time spent in Europe. From Normandy, to Holland, to Bastogne, to Haguenau, they fought. It is because of men like these that we have the freedoms we have now. 

Our training was to simulate 101st Basic at Toccoa, GA, with an emphasis on a mountain called Currahee. Three miles up, three miles down. 

506th Notable Casualties (in Bastogne specifically)

John T Julian

Warren H Muck

Alex M Penkala

Carl C Sawosko

Harold D Webb

Kenneth J Webb

Donald B Hoobler

Richard J Hughes

Eugen E Jackson

A.P. Herron

John E Shindell

Francis J Mellett

Workout below. 

Warm Up

Disclaimer, ask for FNGs

Mosey to Pull Up Bars – 10 Pull Ups OYO

Mosey to Football Field Gates

Circle Up

SSH x 23

Merkins x 10

Plank Jacks x 10

Peter Parkers x 10

Honey Mooners/Downward Dog

Low Slow Squat x 17

Al Gores – Talk about 101st Airborne, 506th PIR, Currahee, Two Years of Training, Operation Overlord, Battle of Normandy

I tried to run and read off of my phone between circuits, but it proved to be impossible. So we ran and then I told a story after each circuit. 

 

Run 2 Laps in Formation

Speech 1

On June 5th, 1944, the American paratroopers were told to get on their gear, pack their chutes, and get ready to jump. Skepticism of if this jump would be scrubbed by weather too ran high, several jumps in the days prior had been announced and then cancelled as the men were loading into their aircraft. But this time the paratroopers knew it would probably be the real deal. As the sun began to set, paratroopers were packing all of their essential items including: ammunition, grenades, explosive blocks, gammom bombs, reserve chute, extra jump cord, identification clicker, jump knife, bayonet, machete, firearm, first aid kit, cigarettes, and rations.

Many knew this might be the last time they ever see the sun, and for many it would be. All together their gear weighed over one hundred pounds, so the vast majority of the paratroopers had to be pushed and pulled into their aircraft. They said a final prayer, took their air sickness pills, and then took off for Fortress Europe. 

Circuit 1 – Bleachers

Partner Workout(s)

DORA 

Run Up and Down bleachers Twice/Swap

100 – 150 – 200

Merkins – Squats – Dips

Flutters while waiting for the six

 

Speech 2 

Over the Channel, many were awe-struck as they passed over the invasion fleet that, like themselves, was heading for Normandy. As the approached the Cotentin Peninsula, the red light came on. The Airborne were told to be standing when they came over France so they could “take the Flak like men.” As they stood up, they heard what sounded like thunder. Then, all of the sudden, all hell broke loose. The C-47s had flown into the the jaws of hell itself, and there was a fogbank covering the penisula making formation flying and finding your dropzone nearly impossible. The flak and tracers lit up the sky “like the 4th of July”, and when it hit your aircraft it sounded like “pebbles being shaken in a can.” As the aircraft veered and sped up, attempting to dodge the Flak, men were falling over one another and sliding around on the vomit that covered the floor. Several aircraft were hit and exploded mid-air, while others dove towards the ground. Usually, nobody could get out of these doomed C-47s. Some transports went too low, and the poor paratroopers inside had no time to deploy their parachutes. A member of the 101st Airborne once said the sound that was made when they hit the ground was like “pumpkins smashing into the ground.

 

Run 2 Laps

Circuit 2 – Endzone

Partner 1 Bear Crawl – Partner 2 (10) Plank Jacks – P2 Catches P1/Switch – Length of Field ON Track or Field

Endzones – 10 Donkey Kicks

Out & Back

Low Plank in waiting for group when completed

 

Speech 3 

With aircraft going down everywhere, flak tearing into their aircraft, and limited visibility, many pilots dropped their passengers wherever they could. Many landed over large areas of swamp, others landed in the channel. Weighed down by over 120 pounds of gear and a harness that took over a minute to get off, the vast majority of those who landed in the Channel or the swamps drowned; sometimes in less than 3 feet of water. Those who landed over land obviously had a somewhat better chance at survival. As they gently made their way towards the ground, they could see all the chaos that was happening above and below them. Many paratroopers recall barely being missed by German 20mm and machine gun fire. Others were not as lucky, being hit and killed in their harnesses. Some rounds even hit their explosives, imploding them in mid-air. Those who made it to the ground were typically alone, surrounded by the enemy, and had little sense of their bearings other than that they were in Normandy. The force at which so many had exited their aircraft tore off most of their gear. Major Winters only had his jump knife when he hit the ground. These paratroopers were completely surrounded, most without adequate weaponry, most far away from their DZs, and most alone. Despite this, they still set out towards their objective or at least the nearest one. Having studied massive sandtables of the entire Normandy coast and every unit’s objectives, many paratroopers were able to get an idea of their bearings and start heading towards their objectives. During their march to them, they would find buddies or fellow paratroopers along the way. This is how the whole night went, small make-shift units of paratroopers from different units, working together and fighting together to whichever objective they were heading.

 

Run 2 Laps

Circuit 3 – Endzone

Wheelbarrow 25 yds/Swap 

Length of Field

Endzone 1  – 5 Burpee Broad Jumps

Back Across

Endzone 2 – 5 Burpee Broad Jumps

Six Inches in Waiting for the Six

 

It was during this circuit that I realized something – wheelbarrows suck. Also, my apologies to Dirty Harry for encircling him in the worst gas bomb to ever be dropped on that football field. Kaiser and Wegmans were also affected.

 

Speech 4 

The fighting was incredibly chaotic in a terrain that favored the defensive. Despite the high amount of casualties that the US Airborne took, by sunrise most of the causeways and cities they had been tasked to take had been captured and secured. The Douvre and La Fiere bridges were still highly contested and wouldn’t be captured for another 9 or so days. On the morning of June 6th, many paratroopers took photographs and got some rest while they could. They knew the fight was not over, they had several other objectives as soon as the whole landing force was safely ashore. For the next 2-3 weeks, the American paratroopers would be fighting non-stop in the hedgrows and at places like Carentan. Many paratroopers were still trying to find their units even by June 16th, 1944. By June 20th, the American Airborne forces were being sent back to England to rest and prepare for their next jump. Out of the 17,000 American airborne forces who jumped or glided into Normandy, 1,003 would be killed, 2,657 would be wounded, and 4,490 would go missing; most of whom were captured during the early morning fighting. This jump proved the 101st Airborne’s worth and skill, cementing them as one of the most elite and effective airborne units in the world. During their brief time in Normandy, the American paratroopers earned the respect and admiration of the German forces who affectionately called them “Those devils in baggy pants!

 

Run 2 Laps

 

Back to COT for some Mary

Flutters

Heels to the Heavens

Low Plank hip dips

Hello Dolly

Announcements

Yeti 2/23 – Preblast is up.

Joe Davis Run 3/9 @ WEP – Preblast is up.

Prayers/Praises

Dirty Harry’s daughter is getting tubes put in her ears Thursday. Pray for her safety/comfort, and for DH to be a rock for his family. Also for the surgeons, anesthesiologist, and every person involved.

Wegman’s is going to Chimbote, Peru in February. Pray for his journey and the impact of F3 on the people they interact with. 

Praise – my 7 week old has slept three nights straight at 8+ hours. 

Other unspoken prayers. 

The men who show up to Honey Badger have become like brothers to me, as they show up every week and push themselves beyond what is a normal workout. They have an impact on me that is mostly unspoken. They lead in their families and communities, humbly. I am among heroes every Monday when I post. 

Thanks for the opportunity to lead among these men. 

Punch List Out. 

TClap |
3

CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

TClap |
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