0.0 Pullups at the Coop

Lucky number 7 at the Coop for 12 pain stations and a little of this and that!  Overall it was a great group with lots of 2nd F and a little 3rd F mixed in to make it spicy!

Message:  We spent time discussing with our partners the sin we see in the world and the sin we acknowledge in our lives.  All acknowledging that we are sinners and need a savior.  The bad news being we are separated from God due to our sin but Good news that we have a redeemer.

The Thang:

Mosey around the parking lot doing a variety of shuffles, karaokes, lunge walks, etc.

COP with some SSH, Merkins, Imperial Walkers

12 pain stations some with coupons some without

Bring Sally Up break with Squats as the exercise of choice

Rinse and repeat pain station.

Lots of Praises and Prayers around the circle at COT.  Aye, it was a lot of fun with the group.  Aye!

 

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The Coop: Beat the temperature day and we did it! #25

It was a cool morning and when I say cool I mean Fonzie cool. PAX came in from all directions and we had met the temperature of 25 degrees. I was proud that the men did not stay in the fartsack where it was easy….but rather said yes to accountability and posted with their brothers.

Had to get the PAX warm, so away we went……

The Thang:

Mosey around parking lot

  • Shuffle
  • Mosey
  • Toy solders
  • more Mosey
  • COP
    • Plank
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • FLutters
    • Parker Peters
  • Mosey
    • 1’s wall sit with shoulder presses
    • 2’s 5 box jumps, 10, derkins, 15 dips
    • Flapjack
    • Mosey to front of NAFO school

Had 12 cinder block stations, partner up

  1. Run around islands of parking lot
  2. perform exercises below with as many reps as possible while waiting on partner
    1. Flapjack until all 12 are completed
  • Bear crawl with Block drag
  • Block swing
  • Floor to Shelf L/R
  • Curls
  • Tri-extensions
  • Leg raises with Block
  • Bear crawl with Block right/left Merkins
  • Squat to overhead press
  • Bent Rows
  • Burpees
  • Sumo deadlifts press
  • LBCs

Time was up and so the PAX moseyed back to COT with blocks in hand

  • Wrap up with Freddy’s and Hello Dolly’s

Thank you Wegmans for the opportunity to Q

  • The Fort Christmas Party is this Saturday 12/1
  • Christmas convergence at Palisades Elementary School 12/24
  • Prayers for the many dealing with health concerns, lost family members and injuries

Individually we can be picked apart and crumble, however when we stand together and support each other we are indestructible. Like the cinder blocks we used, individually they don’t do much but with many of them……makes a solid foundation. Hold a brother accountable and likewise and you will become a solid foundation for your family, friends and community.

Cake Boss

 

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BEYOND Badger – Passivity

Maximus offered me the opportunity to lead a BEYOND workout, and it only felt right to do it at The Badger… He told me to pick the topic and I got to work. I wanted to take it a step further since it was a BEYOND Badger… so instead of one long grueling workout, I chose a few. Makes sense, right?

My topic was Passive Leadership. Something I struggle with constantly. No matter how “great” I feel I am doing as a leader, I tend to slow down and mentally rest. I let my life lead itself and when I’m not behind the steering wheel, the wheels fall off.

Apathy/Indifference – feeling indifferent or lacking emotion
Passivity – accepting what happens without active response or resistance

Poor leadership has many faces… but passivity in my opinion is a main root of the issue.

COP (All Workouts Derived from the Exicon!)
11 of each for (Observed) Veteran’s Day
SSH
Sun Gods (Arm Circles)
Moroccan Night Clubs
Windmill
Hairy Rockettes (Reverse Windmill, Toes reach up to hands)
Tappy Taps
Carolina Dry Docks
Merkins
Peter Parkers
Calf Raises
Low Slow Squat

Al Gore’s in a circle while I talked.

Ephesians 5:25 – Husbands love your wives as Christ loves the church.

I made a vow at the time I proposed to my wife that I wouldn’t be the typical American male who is distant from his family and doesn’t love or support them if their needs aren’t being met. I was on fire at that point in my life, leading and loving like God designed me to do. I felt unstoppable at accomplishing a love that no man had ever felt. Then I started to get in the way…

The great part about the Honey Badger is we get to honor men who didn’t lead passively.

We finished the warm up and moseyed over to the badger den’s infamous pull up bars.

Ryan – Firefighter Hero WOD
5 Rds
7 Muscle UPS or Pull UPS/DIPS
21 Burpees

LBC’s while we waited for the group to finish. Gotta keep adding to the November count!

Drop down to Al Gore to keep the conversation going.

Somewhere along the way… I lost sight of my vow and decided that I wanted to pursue my own fulfillment over my wife’s. It ended up as you’d imagine. We fell away from each other while trying to conceive. I couldn’t think about her pain during the two years we tried, all I could think about was myself and how ready or not ready I was. We reached a point of pursuing fertility treatment – and by we I mean she decided and I didn’t really give any input. We were at the decision point to take hormone shots. Without consulting her or even thinking of her feelings, I backed out and decided for us to let it happen naturally. Needless to say I broke a lot of trust and I reaped the fruit of passive leadership. It was a hard fought battle to regain the trust I broke, but we made it back. All because I led apathetically.

Can you imagine how giving our all, all the time could have an impact? Would you rather be consistently good or inconsistently great?

Mosey to the track to take part in hero workout number two.

Griff 
2 Rds
800 m run forward
400 m run backward

Pick up the six and run with him to the end. The guys planked while we did so.

We ran short so couldn’t do our third hero WOD, but I’m pretty sure everybody was okay with that. We moseyed back to COT for my message to come to a close.

Drop into Al Gore once more to finish the conversation.

I took the difficult time and raw relationship to heart, and was really helped by God and a few good men at my Church in MD. We conceived our daughter and that really helped bring us out of the pit. I vowed not to let our family growth become a wedge and would do my best to lead my wife through whatever comes next. That doesn’t mean I’ve been without issue. Things are constantly changing, and I have to remain in the lead for my wife and children’s sake. If I fail, their chances of failing increase exponentially. I need to keep my head up and lead in a way that will bear the right fruit for all.

Ephesians 5:33a – However, each one of you also must love his wife as he loves himself

A few thoughts…
My life and how fast things change… my daughter will be four in five days. How did that happen? How did I blink and she get this old? Where did I fail? Where did I succeed? How does apathy/passivity cause you to miss things?

A lot of the things that take my focus away have nothing to do with my family. Work, friends, social media, keeping up with sports, golf, hobbies, drinking beer, music, news and politics. Some things take my family time away that are very productive. Church, volunteering at church, F3, working out. Some may have a positive impact on my family life but most of the time take away from my time with my family.

What’s more important?

End with LBCs x 16 IC until the clock struck 6:00.

19 PAX showed up. Welcome FNG BACONATOR!

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“Tappy Taps? Did you make that up?”

‘Twas a glorious morning at NaFo, and 14 PAX rose to the occasion, including some from surrounding regions (Aye!). A lot of new PAX I’ve never met as well, perhaps a glimpse into how large this community really is. Had a moment to think how much of an impact this community has had on these men, and the impact it will have on many more. The clock struck 5:15 and we began.

Disclaimer to start it off, then we headed out for our warm up.

Mosey 1/8 Mile

COP
Moroccan Night Clubs x 25
Tap-py Taps x 10 (Look it up! It’s a thing on F3Nation.)
Plank Position
Peter Parkers x 15
Mountain Climbers x 15
Alternating Shoulder Taps x 15

Recover

Mosey to the Pull Up Bars for our Weinke Of The Day

Descending Rounds of 30 – 25 – 20 – 15 – 10 – 5

Burpees
Lunges
Squats
Derkins
Dips

Mixed in with 10 – 8 – 6 – 4 – 2

Pull Ups

Plank in wait for the 6 each round you finish and then we start the next round together. The best part about this weinke… it gets easier every round.

Ran back to our original spot for a little Mary
In & Outs (Boat/Canoe I was told) x 6… messed up my inflection there and someone caught me!
Six Inches x 1 Minute
Recover

COT

Announcements

Convergence at Walter Elisha Park Saturday – 7:00AM.
Pre Ruck – 6:15, Pre Run – 6:30. Both launching from Panera @ Kingsley.

Poverty Simulation is coming.

ABH (Always Be Headlocking!)

SpeedforNEED this weekend in Ballantyne – Isabella Santos 5K.

5K/10K Race and Fun Run

Prayers/Praise
Pray that Gods will be revealed to me and I accept it.
Praise for Drop Thrill having a job for a year!
Pray for Sugar Bugs parents on Pawley’s Island – The rivers are rising and the water is about 5’ from their house
Pray for those affected by Florence, those still dealing with flooding, and those who lost everything trying to recover.

Thank you Wegmans for the opportunity to lead 13 men in this gloom we love so much.

For fun… Notable MumbleChatter for the day:

As I laid out the Weinke: “Gee, Punch List… this is kind of Honey Badger-esque…”

“Kielbasa can you demonstrate a polish burpee for me?”
“I’m going to do 30 Polish Burpees… *waits two seconds* DONE!”

“I’m going to do my max number of pull ups over here… (20 yards away from the bars).”

IMG_7663

 

Punch List Out.

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Not a Running Workout…Sorta

The Coop takes me an extra 5 minutes to get to. I should really set my alarm 5 minutes earlier but hey, I’ll just move quicker. I don’t go often to this AO but it’s where i took my first face-plant at an F3 workout (I was the only PAX wearing a headlamp), so it’s got a special place in my heart. Running a bit late I rushed to get there on time and brush the fog away from my head. Arrived with a minute to spare, almost take a couple PAX out as I roll in, fall out of my car and greet the PAX. Oh boy, there’s some fit dudes here. Better make it count.

Brief Disclaimer (butchered it) and a bunch of jokes about how many miles are we going to run this AM, we set out for a 0.50 mile mosey warmup. Which ended at the Band Practice Field.

COP (SSH, Windmills, Mtn Climbers, Merkins) all in Cadence at varying counts

Line Up on the Baseline Goal Line (Thanks Ginsu)

  • Bearcrawl Suicides: Bearcrawl Forward 5 yds forward, 5 yds back, 10 yds, 15 yds, 20 yds, 25 yds (That would be 150 yds Tclaps)
  • Burpee Broad-Jump to the 50 yd line (then walk to opposite Goal Line)
  • Suicides by 5 yd increments all the way to the 50 yd line (then walk to the opposite Goal Line)
  • 10 Hand Release Merkins + 50 yd sprint – 3X (crowd pleaser)

Mosey to the pull-up bars for some DORA (Partner 1 Exercise, Partner 2 Run down to Stop sign and back)

  • 100 Pullups
  • 200 Merkins
  • 300 Flutter Kicks (ran out of time)

Mosey to the parking lot for a few minutes of Mary and close with a Body Destroyer.

Appreciate the heckling from Spiderman and DH. It’s how they love on you. Great mix of PAX this morning and got to meet a few new guys. Appreciate the opportunity Wegs and looking forward to hosting PAINtheon Games 3.5 this December at The Coop. I’m sure there was a bunch of other shenanigans that occurred during this workout but YHC was a little light-headed and focused on not spilling his merlot. Feel free to add on the twitter train. Aye!

COT

Announcements

  • Invergence this Friday
  • Convergence next Saturday
  • Fast Five October 27 (details soon)

Prayers/Praise

  • DH and Job Interview
  • Pray for Marriages

Thanks again Wegmans!

Zima Out!

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Q School Week 3

A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

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5

Not by the Original Artist

As with most things in life, we learn from copying others. Workout routines are frequently copied and improved upon. Music (cover songs) fall into the same category as the PAX learned about this AM.

No FNG’s, disclaimer promptly delivered.
Warm up:
Mosey to elementary school
SSH (IC 15x)
Windmill (IC 15x)
Imperial Walker (IC 15x)
Moroccan Nightclub (IC 15x)
Merkin (IC 15x)
Peter Parker (IC 15x)
Plank stretches

Throughout Thang 1 and 2 (detailed below) the tunes are playing, but they are all songs made more popular by the “cover band” rather than the original artist. If a PAX correctly names the original artist, they receive a clothes pin award. The significance of the clothes pin is revealed way down below.

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
Run back to cone 1 and pick up a clothes pin, then rinse and repeat until time is called.

Thang 3: Clothes Pin Tag
PAX attach the earned pins to their sleeves
PAX are confined to defined area
PAX try to remove and keep other PAX pins.
At end of time, PAX with most clothes pins wins! (Tie amongst Tube Sock, Youts, and Punchlist)

Mosey to COT
Prayers for: Healing for Youts father
Praise for: Punchlist’s wife and bun in the oven doing fine

The not-by-the-original-artist tunes: (original artist in parentheses)
I fought the law “the clash” (The Crickets)
I love rock in roll “Joan Jett” (the Arrows)
All along the watch tower “Hendrix” (Dylan)
Higher ground “Red Hot Chili peppers” (Stevie Wonder)
Hang on to your ego “Frank Black” (Beach Boys)
Hard to handle “the Black Crowes” (Otis Redding)
Come on feel the noise “Quiet riot” (Slade)
Respect “Aretha Franklin” (Otis Redding)
Route 66 “Depeche Mode” (Nat King Cole)

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Stop the Sprints already. The Coop

Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.

Remember People willing to give all for you. Give you family and friends the best of you.

Prayers- Jobs, families, those in hurricanes path

Announcements- Invergence, reading in Paradise community

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It’s the Badger after all…

Over the weekend, many of us had the opportunity to participate in the 9/11 GORUCK events. It was a powerful reminder that our days are numbered and we don’t have any idea what that number is… One of our Cadre, Mike S., told us stories of men that he knew that had joined the Armed Services in some form or fashion (just as he had) as a direct result of the events of 9/11. One of those was a man that later would give his life in service to his country, Severin Summers III. Cadre Mike knew Severin, and told us some of his story at the event. We thought it only fitting to perform the workout that bears his name at the Badger yesterday. And it was hard…

50 Pull-ups
100 Hand-release Merkins
Run 5K

You could do it straight or break it up as you saw fit. For me, I did them in sets of 10, 20, and 800M runs until complete. I think that everyone chose to break it up in some way… There was a lot of sweat. And pain… those are the things I remember…

We started our week on the right trajectory, with a reminder to live THIRD… like a hero…

Helmet, out…

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0

No ___ Collusion Here!

Youts brought the pain on his V-warmup!  After an assist on the disclaimer, we immediately moved into Low Slow Squats and Mountain Climbers.  A quick story about a sinking ship and a husband and wife…the husband gets in the lifeboat and sends the wife back to the ship to die – what?  is this a joke?  where’s the punchline? wait….here it comes…”let’s mosey”….well, we weren’t expecting that.

Mosey the parking lot for a bit and then circle up for SSH, windmills, Moroccan night clubs, planks, downward dog, honeymooner, and peter parker.  Move right into some burpees – sprint – bigboy sit ups – sprint – flutter kick – sprint – and merkins – sprint.  So much for a V-warmup.  This dude needs to be on his VQ!  I think we now know that all of that work was to get our attention – for the end of the story….the husband isn’t a “class A” jerk afterall…the wife has a terminal illness and he needs to stay alive for the kids.  Wow…we really should not judge, especially when we don’t know the whole story.

We also shouldn’t abandon our plans when the going gets tough – or in this case when the warm-up Q led almost the exact same workout as the Q?  How did that happen – collusion?  I’ve never even met Youts before, let alone skated (err – I mean worked out) with him.  After contemplating an impromptu-Q, I offered up the main course that I had originally planned.

So, there was an ask in the pre-blast for SkateOrDie to do the McTwist or something like it.  I opted for a version of the McNasty (and apparently Youts had the same idea and paved the way)…

We mosey’d to the asphalt marching band football field and got into the plank position.  I provided some instructions for the exercise and off we went.  The group of 14 was divided into groups of 3 (two groups had 4).  PAX 1 (extra PAX shadowed), PAX 2, and PAX 3.

    • PAX 1 will perform ab exercises (1) Heels to heaven, (2) Flutter, (3) Freddy Mercury, (4) American hammer, (5) LBC during each of the fives times through the circuit
    • PAX 2 will sprint to the opposite end of the field and relieve PAX 3 (taking over burpees)
    • PAX 3 will sprint to the opposite end of the field and relieve PAX 1 (taking over abs)
    • PAX 1 will sprint to the opposite end of the field and relieve PAX 2 (taking over burpees)
    • Rinse and Repeat until everyone has complete each station and the ab exercises 5 times

Upon completion, the group mosey’d to the pull-up bars and broke into 3 person groups; PAX 1 3 legit pull-ups, PAX 2 provided assistance as needed, PAX 3 wall sit; rinse and repeat 3 times with pull-ups and 2 more times with chin-ups.

Mosey and bear-crawl back to COT for 2 minutes of Mary.

Count-o-rama, Name-o-rama, Annoucements, Prayers/Praises, BOM

As always, I appreciate the opportunity to lead.

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