Start your week right began with a quick mosey around the parking lot with some: SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.
We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.
We honored him by doing the following:
800M run
28 kettlebell swings
28 pull ups
28 kettlebell clean and jerks
28 pull ups
800M run
Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls. The honoring was as follows:
800M run
50 burpees
40 pull ups
30 one legged squats
20 kettlebell swings
10 handstand / balls to the wall pushups
800M run
(this was mixed up as needed OYO)
We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q. Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!
It’s been difficult for me to make it over to Quagmire on a consistent basis lately. It use to be my regular Monday morning hangout. There were several great workout options this morning. It was great to see a good turnout. After the standard disclaimer, we made our way over to the parking area near Jush Fresh.
COP: SSHs, imperial walkers, merkins, squats, more merkins, flutters, LBCs
Next, we moseyed to the side of Books A Million for a sidewalk shuffle (plank walk between light poles). Rinse and Repeat.
More running to the front of vacant Gander Mountain. We partnered up for a few unique exercises. The mode of transportation based on the number of hands and feet.
2 feet, no hands – Partner Carry
2 feet, 2 hands – Wheelbarrow
4 legs, no hands – Leg lunges (recovery from wheelbarrow)
4 hands, 2 feet – one-legged bear crawl
Jedi showed off his skills by walking on his hands….impressive!
Next, we jogged back to Just Fresh for a recovery wall sit while each person ran up and down the stairs.
The final ten minutes were spend running back to Office Depot for 7 minutes of rugby sprints. We alternated with the following exercises: CCDs, LBCs, Flutters, Calf Raises, Merkins.
Great job by all! We covered over 2.5 miles this morning.
Prayers:
Healing for family and friends suffering from illnesses
I was at The Fort a couple of months ago and mentioned to Bonsai that I would like to be put on the Q Schedule, as I had never had a Q at this great AO. Soon after, he contacted me to request that I give him a date. Well, that date has arrived.
I had originally had Ponytail as a CoQ, but do to his schedule change he couldn’t make it. I quickly asked Bonsai to find someone who could lead a short warmup as a VQ. Bonsai put it on Twitter about a week and advance and the HIM to step up was . . . well nobody. His only choice then was to tell everyone that Longshanks would be the CoQ if nobody stepped up. Well, again nobody stepped up, so YHC’s CoQ was Longshanks as determined by the PAX.
WARMUP
Well, this really wasn’t a warmup as it was Longshanks leading. It was more of a beginning to the madness that was about to continue. Longshanks led us in 15 SSH; 1 Burpee; 10 Windmills; 2 Burpees; 10 Imperial Walkers; 3 Burpees; 10 Hillbilly Walkers; 4 Burpees; 15 Low Slow Squats; 10 Burpees. We then took a mosey over to parking in front of US Synergetic for the following: High Knees; Butt Kickers; Toy Soldiers; & Soccer Moms.
We then moseyed over to Millstone Park for some Lucky 7’s. At the bottom of the stairs, 7 dips; at the top of the stairs, 7 squats; and at the short wall, 7 box jumps . . . X 7. As the PAX waited for the 6 they performed LBC’s. We then all performed 7 chin-ups on the bar, 7 pull ups on the bar, and 7 Bombjacks.
Then Longshanks passed it off to YHC.
THE THANG
Prior to moseying back to the following locations, we turned and faced the flag at Veteran’s Park for the Pledge of Allegiance to the American flag led by Geronimo.
A few days earlier in the week, I had done an afternoon ReCon of the area to know exactly where I wanted to go to be prepared for this workout I have been long awaiting for. Well after we did the Warmup, we took a mosey over to the small parking lot in front of US Synergetic for the following: BOMBS-Burpees; Overhead Claps; Merkins; Big Boy SitUps; and Squats.
I’m not a big fan of exercises where the PAX have to do a lot of counting because I believe it takes away from the fellowship of our time in the gloom. So I did these BOMBS a little different. I asked the PAX to pair up with someone they know fairly well. Then we began the BOMBS. Partner 1 performed the exercise as the bottom of the hill (Massey St. Hill) while Partner 2 ran to the top and back. Then they flip flopped. We did this for 1 round of BOMBS at a pace that each PAX could maintain.
Before starting I had asked the PAX to get to know the other PAX while either running the hill or performing the exercises. The objective of this whole series of exercises was to allow for good fellowship in between breaths.
During the workout we stopped at a statue located just across from Veteran’s Park of three people assisting each other up a wall. I then discussed what is below in the NMM.
We then moseyed back to the COT where Zildjian led us in some MoM.
NMM
When I am unable to post due to work or other commitments, it seems as if my day just aren’t the same. Even if I have to do a #fern Workout or Run at the house or Y it is not the same. I can get fit by myself. I cannot keep a relationship with that #fern for a long period of time. I just get tired of talking and never getting anything back. It is a one way street.
F3 is just the opposite. It is a two way street with a purpose. The PAX of F3 push me to get better physically, emotionally, spiritually with a purpose to live a better life. F3 allows me to humble myself to authority and be led and it allows me to lead, all to make me a better man.
During our workout I stopped at a statue the three people helping each other up a wall. I mentioned the person at the top. This was someone who had already made it to the top: but one thing to notice is that this person was not still looking up or over the wall finding a way to get to the other side. They were looking down at the others with his hand held to assist them get over as well. Then there was the one in the middle being pushed and pulled. Almost to the top, but not quiet there. Needing assistance from both of the other two men. Then there was the person at the bottom. This person did not appear to be down in spirit because he hadn’t started. This person was pushing the other person up to make them better.
The important thing in all of this is they were all working to make each other better. This is what F3 is about. We are all in this as a team, and if we see another struggling we need not look the other way. We as F3 brothers, as men, should help in whatever way possible to help or assist.
This is a call out to all of our brothers. Keep you ears open and your eyes wide. There is always another brother struggling and you, yes YOU might be the HIM God has called to help.
Eccl. 4:9-12 ‘Tow are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up. Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’
ANNOUNCEMENTS
Read Your Newsletter.
Start Time Change at The Fort starting June 2: 6:30-
Great way to start a week, we had 14 PAX (2 ruckers, Cha Ching and Jedi) that decided to get better and honor “the seven” a group of 5 CIA officers and 2 Security contractors killed when al-Balawi detonated a bomb sewn into a vest he was wearing. Six other American CIA officers were wounded. The bombing was the most lethal attack against the CIA in more than 25 years.
Al-Balawi was a Jordanian doctor and jihadist website writer who was detained and interrogated over three days by the Jordanian intelligence service, the General Intelligence Directorate (GID), in January 2009. The GID and the CIA thought they had turned al-Balawi to penetrate al-Qaeda in the Pakistani tribal areas to provide intelligence for high-level targets. Instead, al-Balawi used this trust to gain access to the CIA base in Afghanistan unsearched and perpetrate the attack. The Pakistani Talibanand al-Qaeda claimed responsibility, saying they helped al-Balawi with the attack.
The names of our honored heroes are listed below:
CIA OFFICERS:
-Harold Brown Jr, 37, Bolton MA
-Elizabeth Hanson, 30, Rockford IL
-Darren Labonte, 35, Brookfield CT
-Jennifer Matthews, 45, Cedarville OH
-Scott Roberson, 39, Tolland CT
SECURITY CONTRACTORS:
-Dane Paresi, 46, Portland, OR
-Jeremy Wise, 35, Tigard, OR
After a quick disclaimer on the go we moseyed around the parking lot with some high knees and butt kickers, our warm up consisted of the following exercises with different reps each to total about 9 minutes into the WO :
Side straddle hops
Windmill
Moroccan night clubs
Squats
Arm circles
Merkins
Lunges
THE THANG:
I followed the book as much as I could but had to include a tire exercise (otherwise it wouldn’t be a Tinsel workout) and also replaced a couple of exercises from the book to focus on upper body strength. The main idea of “the seven workout” is to complete 7 rounds of 7 exercises with 7 reps each, each round took about 7 minutes to complete, after round # 3 we run down and up the hill to give our upper body a break and then continued with 4 more rounds, these are the 7 exercises:
THE SEVEN
7 handstand push-ups
7 thrusters with log
7 sledgehammer swing each side
7 worst merkin ever
7 burpees
7 log swings
7 pull-ups
Everything was planned to be completed under one hour and I’m glad everyone pushed hard to reach our time window. With a couple of minutes to spare at the end, straight up took over for some Broga and stretching exercises, much needed after the beatdown, thanks for your help!!
We ended up our WO with announcements, prayers and praises.
6 PAX joined YHC at The Ballroom on this 12 degree morning. We all have a choice and if we think its cold outside, you need to ask yourself what is colder….the temperature or leaving your brother alone at an AO? I know some are sick and injured, but its also the easy choice to stay in the fartsack….I been there. However if you are choosing the easy route each day…..when faced with two tough choices you won’t be prepared. Yes, posting with your brothers in cold, rain miserable conditions…..makes you better prepared. 5 years of this, I can tell you that making the hard decisions and converstations that I don’t want to have but need to have…..have come easier because I posted with my brothers in all conditions.
Enough on that!
The Thang:
Immediate COP:
SSHs
Low Slow Squats
Moracan Night Clubs
Merkins
LBCs
Parker Peters
Mosey to school benches
2 x 15 derkins
2x 20 dips
Mosey to side of school
People’s Chair
Each PAX run around set of cones, until all complete
Mosey to football bleachers
Gaze at Super Moon
Mosey to endzone of football field
Run field to cones on field an do exercise to reps of yard marker 10, 20, 30, 40, 50
Run to 10 – 10 burpees and run back to end zone
Run to 20 – 20 donky kicks and run back to end zone
Run to 30 – 30 Merkins and run back to end zone
Run to 40 – 40 Lunge Hops and run back to end zone
Run to 50 – 50 Sumo Squats and run back to end zone
Run to 40 – 40 Ski Hops and run back to end zone
Run to 30 – 30 Wide Arm Merkins and run back to end zone
Run to 20 – 20 Leg Lifts and run back to end zone
Run to 10 – 10 Inch Worm Merkins and run back to end zone
On 6
Freddy Mercury’s
Bearcrawl to 5 yrd line and back
Rosalitas
Bearcrawl to 5 yrd line and back
Hello Dollys
Bearcrawl to 5 yrd line and back
Mosey to COT
Moracan Night Clubs
Squats
SSHs
YHC talked to the guys about not waiting for the calendar to flip, the next day or year but choose to make the changes needed in your life. Do it now! Get started on getting better now and don’t wait. Especially if you need to know Sky Q. I made the decision to put him first in my life and all other areas have benefited since making that change…..and not waiting to do it. Get better today and don’t hesitate!
Joe Davis run Saturday with warm up at 0715
1/12 convergence at Baxter Harris Teeter 3rd F after
Yeti 2/24
Prayers:
Kids, patience, health, injuries, being better men and leaders in our lives
5 PAX braved the driving rain and blistering temps to post this morning at the Varsity. Actually, the weather was perfect. Because it’s Friday, we played some music to celebrate the week coming to a close.
Warmup
Mosey around the parking lot
32 4 count side straddle hops
12 4 count merkins
15 4 count windmills
20 Moroccan night clubs
10 4 count forward arm circles
10 4 count backward arm circles
The Thing
Mosey to the pull up bars
wall sit
5 pull ups, 5 toes to bar
wall sit
5 pull ups, 5 toes to bar
wall sit
5 chin ups, 5 toes to bar
wall sit
5 chin ups, 5 toes to bar
wall sit
5 pull ups, 5 toes to bar
wall sit
Mosey to the awning next to school
20 steps each leg
20 LBCs
Here’s the (not so) fun part….
Played the song “Roxanne” by The Police
Side straddle hops the entire song…
1 burpee every time the word “Roxanne” or “red light” is said (this is a lot of burpees)
Played the song “Thunderstruck” by AC/DC (thanks to DixieChicken for the inspiration on this one)
Plank the entire song…
1 merkin every time the word “Thunder” is said (this is a lot of merkins)
70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
Then rinse and repeated the above sequence…before joining the other groups at COT
Lil E—Bootcamp Q
Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
The thang
10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
Burpees x 10
Bombjacks x 10
LBCs x 25
Merkins x 20
Jump Squats x 10
Flutter kicks x 40
CDDs x 20
Lunges x 20
Mtn Climbers x 20
Monkey Humpers x 20
Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.
After that met up with the Moderate and Black diamond groups for COT.
Everyone put out great effort today and really pushed themselves.
Witch Hunt—Black Diamond Q
Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.
I attempted to have Backdraft give us a 10-count however he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:
Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)
Rd1- 8
Rd2- 9
Rd3- 10
Rd4- 11
Rd5-12
Rd6-12
Rd7-11
Rd8-10
Rd9- 9
Rd10- 8
Total – 100
Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.
Thanks to Ginsu and Cake Boss for the opportunity to lead.
17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.
Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:
(Really) low (really) slow squats X 10 in cadence
Windmills X 10 in cadence
Hillbilly walkers X 10 in cadence
Peter Parkers X 10 in cadence
Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.
Right leg up for 1-leg downward dog
Keeping leg up, go to plank, drop to 6”, back to plank, back to downward dog (X 5)
Swing right leg forward into lunge, then come up into high lunge for thighmasters (X 10 in cadence, a real crowd pleaser)
Moving through plank then side plank (right arm up), flip over into back plank
10 count with right leg up
10 count with left leg up
Flipping to side plank (left arm up) then to plank, bring left leg forward into lunge for more thighmasters (X 10 in cadence)
Hands down, press back into downward dog with left leg up
Repeat downward dog/plank/6”/plank/downward dog cycle (X 5) with left leg up
One final downward dog
Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.
The Thang
Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.
The exercises were:
Lap 1: broad jump with 5 yard side shuffle, back and forth for 30 yards
Lap 2: 2 Carolina dry docks, then flip over and do 2 double-count crab cakes, moving laterally 30 yards
Lap 3: lunge walk for 30 yards with 5 jump squats completed every 10 yards along the way
Lap 4: bear crawl for 30 yards with 10 LBCs completed every 10 yards along the way
Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.
Announcements
Bonsai needs a sub Q for Saturday at Alcatraz, and encouraged the PAX to go to the Fort at WEP anyway because Olive will be there.
Thanksgiving convergence coming up on Thanksgiving.
Bring frozen turkeys when you post on the 18th.
Beacon is collecting plastic bags to make beds.
Christmas party December 1.
“We should really have something like a newsletter that contains all these announcements and goes out at the beginning of the week. That would be really nice.”
Praise and Prayer
CSPAN noted that 30% of posted PAX were missionaries, which is a praise and a good reminder to pray for missionaries, their ministries, and their families.
Prayers for Trucker’s family as they deal with two losses in the family.
Veteran’s Day is Saturday (following Marine Corps birthday on Friday). Praises and prayers for those who have or are serving (and good reminder to reach out to and thank veterans in your life).
Prayers for families and relationships
This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.
And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.
15 Men arrived at Nation Ford HIgh School (NAFO) aka The Coop for a Wednesday morning Daily Red Pill. The thing we do not realize is we win more than we lose. We focus on the big monsters in our life but never celebrate the small victories in our lives. Simply getting out of the Fartsack and posting is a huge Victory. Leading a group of brothers in getting better, is a HUGH victory. Getting better physically, socially, spiritually is winning at life!! Celebrate the Victories and learn from the losses.
The Thang:
5 Burpees OYO
Mosey to The Coop Jr ( Elementary school) Playground
COP
Merkins
Imperial Walkers
Squats
Peter Parker
LBCs
Parker Peters
Flutters
Moracan Night Clubs
Sumo Squats
Side Stradle Hops – Lead by Squeaky (Victory VQ)
Line up on baseline and partner up
Wheel barrows base to base
Swap with partner and back
Partner 1 suicides
Partner 2 squats
Move to sidelines
Rinse and repeat above
Mosey to school
People’s Chair with shoulder press
BTW with 10 count
3 rounds
Mosey to small hill on side of school
Ladder work, adding exercise and reps each round
1 Merkin
2 CDDs
3Leg Lifts
4 Flutters
5 Donkey Kicks
6 Squat Jumps
7 Freddy Murcurys
8 Mak tar Shi
Wrap up with Plank and 5 count Mak Tar Shis
Mosey to base of hill back to The Coop Sr
Partner 1 run backward up the hill, 5 pull ups and run back
Partner 2 dying cock roach
Whole Group backward run to top of hill
Partner 1 10 pull ups
Partner 2 calf Raises
flapjack
2 rounds
Full out run to COT
Great work by the PAX. The encouragement and work was tremendous. We worked hard and found victory in working together. T claps to Squeaky for leading Side Straddle Hops.
I spoke to the PAX about we need to know our objective and what are we trying to win. (Marriage, kids, career, life) and do we have the pieces and parts needed to succeed. My objective is to Glorify my Sky Q and i need to be in the word, prayer, fellowship with fellow believers and be accountable to this objective by my brothers. Find Victory brothers by having the right ingredients for winning!
11 Men came to Camino del Rio aka Riverwalk in Rock Hill for a gorgeous Saturday morning pain pill. The gloom with your brothers makes you better and this Saturday morning was no different.
The Thang:
Mosey out towards the BMX track with some dynamic warm up involved
High knees
Butt kickers
high knees
butt kickers
toy soldiers
COP
Low slow squat
merkins
moracan night club
sumo squats
Mosey to side walk
Bear Crawl in the grass
run the pavement
4 times each
Mosey to BMX facility
20 dips
15 derkins
10 step ups
run around building
3 rounds each
Mosey to wall
People’s Chair with shoulder press in cadence
BTW for 10 count
3 rounds each
Mosey to BMX parking lot
Accumulating bomb jacks
mosey to each little light house
Last one we did all together and found it was easier than when we do them alone….better together
Mosey to 9 light houses
accumulating LBCs
Mosey to lower parking lot
Bear Crawl in the grass with derkin at each
run the pavement
4 times each
mosey back to Hill by parking lot
jacobs ladder
1 merkin at top, 6 LBCs at bottom
COT
Great work by all!
Thank you Vuvuzela for the lead
Awesome AO
Message to men that when we work together we can accomplish great things. Solo, we will struggle. We discussed when something is missing we don’t feel the same or something is not right, but sometimes fill that void with the wrong things. Take Control ad the steps necessary to make the right choices an decisions and fill that void with Good choices.
