Chiseled was launched as an AO back on 10/1/2018. With YHC’s previous Wednesday commitment to Dromedary and mostly taking Wednesdays off lately, I had never posted or Q’d Chiseled. Thanks to Fusebox for pinging me a month or so ago, today would be the day to Q Chiseled. Here is how it went.
20 Pax showed up (including some M.A.S.H.’ers as well) at a very well-lit Five Stones Church campus having no clue what to expect. To be fair, some have never attended one of YHC’s Q’s with my half-@$$ attendance the past
3 6 months. A good old-fashioned Strength + Core + Speed workout was planned, and it was time to execute. The expectation at Chiseled is to lift stuff…but YHC needed some running and core so we worked it into the mix.
A running warmup around the lot, up the driveway, around Mt. Chiseled, front of the church, and end up back near the Cinder Blocks. All of this while listening to a bunch of Rocky-themed songs…shocker, huh? First order of business would be the dreaded Merkin Ladder (#1). This time starting at 1 and working up to 10 for a total of 55 Merkins. Done!
Now, partner up for some strength work:
Next… (10) Burpees but jump over the Cinder Block after each. Done!
Mosey over to Mt. Chiseled with alternating side shuffles, then some backwards running. At Mt. Chiseled, partner up again for some Core work:
Done! Mosey back towards COT for the grand finale:
Merkin Ladder #2…What goes up must come Down! Start at 10 and work down to 1. This was brutal. We alternated between regular Merkins and Decline with our feet on the block. At about 3 reps, YHC was toast and physically felt like giving up. Not sure what the rest of the Pax did as the pain was too much to check on them. Done!
Quick Have a Nice Day and time was up.
It was great to be out there today, leading a group of great men on a beautiful morning. Truth be told…YHC struggled at times this morning as the inconsistent posting has taken a toll on not only my strength and stamina, but my weight as well. More lifestyle and dietary changes have happened lately, and they are proving to be helpful. I say all this because I’m reminded a lot lately about how long it takes to get in “fighting shape”, and how quickly we can lose it. I started F3 back in 2016 and I now consider myself in the worst shape I have been in over the past 5 years (I know it’s all relative). Not great for the ego but knowing how far I have come since 2016 gives me peace of mind knowing I’m a lot better off than I once was. Isn’t that a microcosm of life? We all hit the wall from time to time, but as Men, Warriors, Providers, Protectors we need to fight our way back (physically, mentally, financially, spiritually, relationally with our spouses and family). Our families and community are relying on us to be the men God created us to be. There is a time and a season for everything, and I know and declare that our best days are still ahead of us. Keep grinding, fellas, and thank you for the continued support, motivation, fellowship, and energy you all bring to me and all of F3 Waxhaw and beyond. This is a special organization of special leaders, and we are blessed to be a part of it.
YHC took us out. See you all in the Gloom!
The day after the Super Bowl always brings small crowds around here, but factor in some guys trying to recover from Saturday’s Waxtravaganza and we were a bit lighter than expected. The (7) men who showed up for Flash and (13) more for Ignition and M.A.S.H. all put in some work today, though. The Flash crew had no clue they would experience perhaps the greatest AMRAP course Waxhaw has seen…dating back to 2016’ish at Impromptu. I believe only 3 of us brought “fond” memories of this one (YHC, Rockwell, Dough Boy) but the others (Chicken Little, Honeycomb, High Hat, Chainsaw) would leave with their own nightmares. Thanks to Bottlecap for the assist on the original stations since it had been a while.
Here is how it went…we would hit 7 Stations around the back of the High School…for 30 Minutes…give it All You’ve Got…walk away tired but live to tell about it. Stations include:
About halfway through, we noticed the Ignition crew was trying to get in on the action. Were they just lonely? Who knows? They jumped in the same space as us, but seemed to be working hard so no complaints by the Pax for stealing their thunder! Nice job, fellas.
5-minute timer went off so it was time to hightail it back to COT. Done!
It’s always a privilege to lead and push each other to the point of exhaustion during an AMRAP. YHC always looked forward to these around Cuthbertson years ago, and they never disappointed. Pax get to either push themselves beyond what they would do normally by chasing (or being chased by) another Pax, or simply go at their own pace. Either way, we get to work hard for 30 minutes at an increased heart rate. Nothing wrong with that. Thanks for the push today, fellas, especially, Chicken Little who was with me the entire time. Happy Birthday to Dough Boy, but I’m sorry for the “gift” you received today! Rockwell, Honeycomb, High Hat and Chainsaw all pushed themselves and each other the entire time, which is great to see.
I look forward to leading again soon, now that life is getting a bit easier on the home front. NEVER take this for granted, fellas. Sometimes things seem comfortable, consistent, predictable, and it’s “easy” to post 5-6 times/week (or more for some). Other times, the unexpected happens and we need to shift our priorities and put ourselves second or third. If/when that happens, don’t be afraid to take your foot off the gas for a bit. This is a Marathon, not a Sprint as we all know. Play the Long Game. You’ll get back to form before long…even if it doesn’t feel that way. I am more grateful and blessed to be part of F3 Waxhaw than ever. Being a “participant” for a while is what needed to happen, but it’s great to be back out there leading my brothers however I can. God Bless you guys, and I will SYITG!
YHC took us out.
Sometimes it’s hard to believe just how much the little ‘ole Waxhaw Region continues to grow. We are just one week into January and we have already soft-launched 3 new AO’s with “Clean Slate” on Saturdays, “Cowbell” on Wednesdays, and now “Last Call” on Fridays. These are in addition to the current (3) workouts on Saturdays and Wednesday and (4) on Friday (if we include Cerberus). What’s the reason for the new Friday AO? To meet the Demand and to Grow!
As we started creeping up to 20-30 guys every Friday at Impromptu/Swarm, the Pax decided to add another workout at Marvin Ridge HS to shift some of the numbers. Today would be the start with our fearless Site Q’s, One Star and Noonan. Thanks to Noonan for accepting (after some coaxing) the challenge to lead his first site after being a regular for some time now. One Star, on the other hand…he just keeps leading and encouraging the Marvin Pax. Keep it up, brother!
6 Pax showed up for the soft-launch, which was promised to be under some cover from the expected nasty weather. Time to dust off and update the old Whiteboard of Pain, make sure the Tabata Pro app was functioning and synced to the playlist (aka avoid human error), and put in some work. Here is what we did:
Quick warmup from the covered picnic tables to the middle school alcove for some SSH, IW, Low Slow Squats, Plank Jacks, and Mountain Climbers. Mosey to another (somewhat) covered area for People’s Chair, Air Presses, Donkey Kicks…mosey back to the picnic tables for a Tabata-style workout. 8 exercises for :30 seconds with a :10 recovery in between each exercise. Once the 8 exercise cycle is complete, we run a distance to get in some miles. The exercises:
Run to a location for various exercises before returning to the benches. Rinse & Repeat 4 times, while getting in 2+ miles of running as well. Done!
Great work by the Pax who showed today.
Bottlecap continues to lead by example by showing up to support new AO’s, VQ’s, milestone Q’s, etc. Just some of the reasons why he is our Nantan.
Fiji has become such a consistent leader among his peers, and has made tremendous gains over the past couple of years. Lifting you and your close friends up in prayer right now, brother.
Noonan is a regular who works hard every time he posts, and is now leading a site. Thanks for stepping up, brother.
Deep Dish has transformed his health and fitness level, and has become a trusted leader among the Pax. Hard to believe you’ve only been with us a year, brother.
Smuggler is relatively new to the Pax, but seems to fit right in, enjoys the workouts and the fellowship. Keep showing up, brother, and I look forward to getting to know you more.
We missed our co-site Q, One Star, today as he is dealing with a mild case of COVID. Prayers for an easy and quick recovery, brother. We need you out there next Friday for the official Launch of Last Call.
It was a privilege to lead the first Last Call workout, but also a blessing to be out there. It was a challenging few months for YHC, as most of you know, and it made it difficult to post. Adjusting to a growing family and a new life dynamic was not easy. Today marked YHC’s 3rd post this week, which is both sad and encouraging at the same time. Sad because I’m not in the shape I once was, and the expectation used to be 5-6 posts/week. Encouraging because I’m feeling better after posting more often lately and I get to be around great men, compete again, and lead.
Whether we like it or not, there comes a time when we need to re-evaluate our priorities, focus on the most important things in our lives (family), and re-create ourselves. For YHC, it meant re-establishing what F3 means to me, the types of workouts I need to get out of my comfort zone (Rucking, Kettle Bells), and what I can do as a leader in this season without leading a Region, a Site, or even a workout. You learn to appreciate things more when you don’t have them for a while, and I know God is working on me in this season.
As Shop Dog told me, “You need to be a participant right now to focus on the family”. No truer words have been spoken, and though it was hard to embrace this initially (“ego check”) it allowed me to take my foot off the gas and focus on leading my family, and working hard to build a legacy through the school. F3 will always be a part of my life in one way or another, and I’m excited about how I can help lead and encourage others, while also accepting the same in return. Let’s keep working hard, growing, and challenging each other to be better men, husbands, fathers, brothers, and the leaders God created us to be. We are all here for a bigger purpose, and we need to live that out in our families and community now more than ever.
“And we know that in All things God works for the good of those who love him, who are called according to his purpose” – Romans 8:28
Today was a special day for many reasons. It is the 76th Anniversary of D-Day, and YHC had the privilege of being guest Q for our F3 Mint Hill brothers at “The Vet”. The Vet takes place at The Mint Hill Veterans Memorial Park. YHC previously requested to Q on 6/13, but there is no coincidence that Delta asked me to Q on 6/6 instead. Did I mention that Delta is a Veteran himself?
So…13 men showed up on a beautiful morning to a busy park filled with tons of great energy. Plenty of people walking, running, saying hello to each other when they pass by. You would never know that troubles and tensions in this country are all around us. White, Black, Asian, Young, Old…all sharing the space.
It was also great to have 2 of our F3 Waxhaw brothers support today’s Q, with Mad Dog and Deadwood making the trek up to Mint Hill. Mad Dog is a Marine Veteran, and Deadwood grew up in the Mint Hill area. Great to have these guys today.
What made the whole day even more special was today’s FNG and his story. More to come on this, but here is how the workout played out.
Waxhaw’s version of the “Disclaimer” given in the form of “DiCCS” (Disclaimer, Cell Phone, CPR trained, Safety). Long Warmup down the gravel trail, stopping at various spots for exercises. Before each exercise, Pax plank it up to share some information about themselves, since most of us have never met. Each Pax shared:
The fellowship and camaraderie of F3 is how we really connect, and it’s what keeps guys coming back for more. We would complete (10) reps (IC) of every exercise, repeating the previous set before adding another, finishing with (6) total stops. This looked like:
We completed the “Warmup” portion near the Wall Ball courts, so we stopped to do old man stretching in the form of some basic Yoga moves. Upward Dog. Downward Dog. Runners Pose. Prayer Twist on both sides. Done!
At the Wall Ball courts, grab a wall for:
Mosey to the Figure 8 Track for “4 Corners”, staying together as a group, while avoiding the many walkers/runners out there today. We did:
Mosey to the Korean War Memorial where brother Deadwood would lead the Pax in “Captain Therkin”. If you haven’t done a Captain Therkin, it looks like:
(1)WWII Sit-up/(4) American Hammers/(4) Merkins…(2) WWII Sit-ups/(8) American Hammers/(4) Merkins…(3) WWII Sit-ups/(12) American Hammers/(4) Merkins…up to (10)/(40)/(4).
Mosey back to the parking lot, grab a Coupon of choice from YHC’s and Delta’s trucks for partner work. Mosey with your coupon to the Playground and Shelter area. Partner up but choose a partner you don’t know for:
Great work by the Pax throwing the weight around. Some nice banter and pushing each other since we were all pretty worn out at this point (although some chose smaller, lighter Belgian Blocks over the heavier Cinder Blocks!!!).
5-minute warning went off on YHC’s watch, so it was time to mosey back to the cars, return the coupons, and head back to the War Memorial for a few minutes of Mary, courtesy of Mad Dog! He put us through his infamous Protractor sequence from his Impromptu Q yesterday… “10…45…90…10…90…10…90…on and on”. Awful! Done!
The intent and goal today was to stick together as a group, hit the Speed + Core + Strength pieces that make for a great Bootcamp workout, and get to know each other as brothers. It was also a great opportunity for YHC to see how my good friends, Delta and Epsilon, were doing in their new F3 Mint Hill home. We have been friends for almost 10 years now, meeting through our church, doing ministry together, YHC EH’ing Delta 3 years ago, and our families have become like (closer than) family. It’s great to see things going well for them!
Some Mint Hill pax supported the Waxhaw Region Launch last Labor Day, so it was great to return the favor of support. They had no idea what their mystery guest Q was all about, but sometimes it’s just what we need to push us out of our comfort zones. I enjoyed meeting some fellow Jersey guys and Father/Son duo of Othello and Lover Boy, another Father/Son team of Clover and IDK (“I Don’t Know”), and talking shop with Big Tuna (different from the SOB/Waxhaw Big Tuna) about his line of work. Big League Chew (or “BLC”) has one of the best F3 names I’ve heard in a long time, and I have fond memories of chewing that gum as a kid. It was also great to meet the legendary “The Body” at Beer-eteria. Any guy that can drink a couple beers on a Saturday morning during Coffeteria has it figured out. He’s also another Jersey guy living the dream in NC.
Having Mad Dog and Deadwood show up to not only support my Q but to lead portions of it made it even more special. The Waxhaw Pax stick together and we look forward to having more guys come up to support the Anniversary Convergence on 6/13/20.
As always, YHC’s 10 year old 2.0, Flash, had something to prove to the old men and crushed the workout. It’s always great spending that time with him and exposing him to great leaders and how important F3 is to men.
What made the biggest impact on me today, however, was getting to know our FNG named Jared, while we were running together during partner work. Jared is 23 years old and told me his mom was at Veterans Park last week and saw the F3 crew working out. When she got home she told him he needs to see what it’s all about, so he spent 10-15 minutes with the Pax last week. Today, he showed up, fit right in, and worked hard.
What you need to know about Jared is what he shared with us during COT. Jared said he was at a party a few years ago and was shot in the chest, with the bullet exiting his back. Only by the Grace of God, Jared survived after major trauma surgery, and has some nasty scars to prove it (as he showed us today). He said he is a believer who is living every day like it’s a gift. He got a second chance at life, and will not waste it. He wants to own his own business(es) one day, and I know he can do it. That’s an amazing testimony and goal at such a young age.
Jared told me he currently works at a Coffee Shop in Charlotte, but that they are still closed due to COVID-19. He is now working at Target waiting for the shop to open back up. Very impressive that he isn’t feeling sorry for himself and waiting around, but making things happen. There are a lot of people his age who would rather sit at home and collect unemployment for eternity if they could. Not Jared.
Given his job in the coffee shop, the fact that he survived a gunshot and horrible event, and has been given a second chance at life that he intends to make the most of, Jared got the F3 name of “Double Shot”. When you meet Jared you can tell he is a special person, and will succeed in life. As
older, wiser F3 leaders, we need to rally around guys like Double Shot, and help them however we can.
Like Dark Helmet stated in the F3 Nation “No Statement Necessary” statement, we will continue to make the same statement we have made for 10 years now. We are not “Virtue Signalers”. We are DOERS!
“A Statement is not needed, our leadership is what’s needed…we’ve got to figure out, in each of our spheres of influence, how we will step into the void that exists where leadership should be.”
Thank you, again, for allowing me to lead, fellas. I look forward to another workout at The Vet soon, and helping my brothers any way I can. God Bless!
YHC took us out in Prayer. #CradleToGrave
Today’s YouVersion verse of the day…yet another “coincidence” to most, but not to believers like Double Shot:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” – Psalm 23:4
The current situation of scheduling at least 2 Q’s per workout is a blessing, not a burden. Waxhaw AO’s draw >10 Pax every day, and we have seen huge numbers since we re-opened on Saturday. My co-Q for today, Carb Load, and I worked out ahead of time who would venture where (on/off the MRHS campus) and it worked out well. “Failing to Prepare is Preparing to Fail!”. Our backup Q, Mad Dog, was also ready to lead should we burst above 20 Pax today. With so many new regulars posting at MES/Bushwood, we needed to prepare for what might happen. With Chiseled now a traditional Bootcamp now to avoid sharing gear, we had no idea the impact that might have on the overall numbers today.
Dromedary and Waxhaw Shovel Flags firmly planted for the Pax to find our temporary parking area in front of the HS.
We counted off by 2’s, split the group, then YHC and Carb Load went our separate ways for a warm-up. YHC’s “1 of 2” group warmed up in the HS and Football lots, with the Carb Load “2 of 2” group circling the lot then headed up the driveway for their off-campus beating. The 1 of 2 group did a running warmup, stopping every so often in between each exercise:
Done! Mosey to the Parking Lot grassy hill for some work.
Time for some 7’s on the Hill, with Hand-Release Merkins on the bottom, and Shoulder-Tap Merkins at the top. Nice job by all pushing it, and to Sprinkles for taking the lead with some Plank and Mary while we wait for the Six. Done! Mosey to the small track.
Grab a large lifting rock from the rock pile, spread out on the track for some strength work. After each set of (4) exercises, we would run a 1/2 Hot Lap and 1/2 cool down Lap. Here is what we did:
Mosey up the School Bus lot to the little power building for some “Physical Distance” Ab Partner Work. One partner would exercise on the curb, the other next to the wall to keep us out of someone else’s sweat! While P1 did the following exercises, P2 ran a lap around the building:
5-minute warning sounded, time to head back towards COT.
Quick Mary over the last 3 minutes…DONE!
It was great to see a mix of Waxhaw Regulars, New Regulars, and some who haven’t been out in a while with a group. Great work by all today, as the goal was to lift some weight since we don’t do enough of this on a regular basis. Mission accomplished. From what I heard from Group 2 of 2, they got in over 4 miles with Pain Stations, while averaging a 12-minute mile even with stops for pain. Awesome.
All-in, we hit 20 Pax today at Dromedary, had another 14 at the new and improved Chiseled, 4 ran Morning Woods, and 2 worked out in Millbridge. Not a bad Wednesday when we can get 40 Pax post around Waxhaw!
On a side note…we all know F3 means different things to different Pax. Some only work out, some work out and enjoy some fellowship, and some participate in all 3 F’s. Just this week, YHC had one new Pax reach out to tell me he is hearing from God on some things, as a result of Open Door. Another long-lost Pax who used to post with us (and I haven’t seen or heard from in 3+ years) also asked for details on our schedule. He mentioned missing the camaraderie! We will welcome him back when he is ready.
I say all this as a reminder about why we never really closed down F3 Waxhaw, and why it was more important that we open back up to reach current, former, and new Pax in this time. More data and research is showing that the ancillary/secondary health-related issues resulting from COVID-19 will be far worse than the virus itself. Our body is designed to heal itself, and we know that exercise is a huge part of building up our Immune Systems. Let’s take it upon ourselves to invite FNG’s and reach out to Pax who may have drifted. This is literally life-enhancing and life-changing stuff we are talking about. It’s our time to “give back” for all that F3 has done for us.
As a result of our planning, execution, positive energy, and consistent leadership, it’s clear we are going to grow like crazy in Waxhaw and in our new mission fields. This means more leaders will emerge among the Pax (as we are already seeing), more families will be impacted in a positive way, and we will have an even greater impact on our community. The train is rolling…jump on!
As always, it’s a blessing to be able to lead among a bunch of leaders!
YHC took us out in prayer. #CradleToGrave
First of all, YHC and your Board of Brothers hopes you and your families are all safe and well, and you’re enjoying this much needed “Time Out” called. None of us saw this coming but there is no group we would rather go through this with than our F3 Brothers.
The F3 Waxhaw Board met via Zoom last week to discuss all the unforeseen benefits and blessings that have come as a result of the SIPO, and our plans to “re-open” our AO’s and activities. Every Region and dynamic is different, and we never really shut down our operations in Waxhaw…we just transformed how we operate and engage the Waxhaw Pax. It has been great to see men continue to push themselves and each other in the Gloom, but also draw closer to each other and their faith during a challenging time for our families and community. We all know the importance of a healthy and strong body and immune system to fight off viruses and disease, and exercise is a vital part of this. F3 was built for this!
There have been many examples of leadership and strength in F3 Waxhaw during this time, and here is some of the goodness we have seen since we “closed” normal operations 6 weeks ago on 3/16/20:
Great stuff, fellas. We are a small, but mighty group of warriors doing great things for our families, our brothers, and our community, and will continue to impact more men and their families moving forward.
Our plan to “re-open” F3 Waxhaw:
We decided as a Board to not recreate the wheel, and take what other Regions have communicated to their Pax (Cape Fear, MeCa, others) about a re-opening plan. We need to make decisions based on what works best for Waxhaw. The Cape Fear letter and tone was on-point and we appreciate their leadership and direction. If you haven’t seen it, we will repost on GroupMe for everyone to read.
The bottom line is that we are ready to “re-open” as soon as the current phase of SIPO is lifted. As of now, we are targeting Saturday 5/9/2020 as the date so we can enjoy a good beatdown, and some much needed 2nd F Coffeterias around the area (keeping a physical distance, of course).
What does this look like?
There are some new considerations and expectations as part of our Disclaimer, or “DiCSS” as we call it in Waxhaw. Some slight modifications to what Cape Fear posted:
We are asking every Pax to take this seriously, but also take responsibility for keeping themselves, their families, and their brothers safe and healthy.
It’s wrong to assume everyone is dealing with this the same way, since we have never been through something like this. Like I have mentioned before, “we are all in the same storm, but on different boats!”. What works for one might not work for another, but everyone is welcome to join us back for a traditional F3 workout or event as soon as they are ready! No pressure at all. We have been known to bust chops of guys not posting, but we all want what’s best for the Pax.
With all this being said, the data, science, and facts about COVID-19 are more clear now than they were 6 weeks ago. We still take this threat seriously, but the healthy men of F3 are not being affected like those above the age of 63 or so, and those with co-morbid conditions. With so much doom-n-gloom being spread by the media and others we associate with, and the selfish motives of many, it’s important to stay positive and not fear. Ultimately, it is our responsibility to lead our M’s, 2.0’s, and families through this since they will remember how they felt, and remember less about the particular details. They are relying on us, fellas. Remember, “Adversity doesn’t build character, IT DEFINES IT!”
Please reach out to me or anyone on the Board if you want to talk, vent, ask questions, ask for help, etc. We have all learned that our plans can be derailed or destroyed quickly, and many of the “things” we valued before are just that…Things! Our health, our families, and the time we get to spend with them is the most important thing in our lives…even more important than a job or F3 (although they are secondarily important).
We are ready to re-launch here in Waxhaw soon, and before we know it we will be celebrating our 1-year anniversary as our own Region. This will be a big celebration of our success and growth, followed by the 10-year anniversary of F3 Nation in Cape Fear, NC! Be well, brothers, and we look forward to seeing you in the Gloom soon!
“As Iron Sharpens Iron, So One Man Sharpens Another” – Proverbs 27:17
Leaving your comfort zone and bubble once in a while is important for growth as a man and a leader. The F3 Waxhaw bubble has everything we need on a day-t0-day basis (all 3 F’s), and we can lose sight that there are more opportunities to lead within a 10-15 minute drive. We are blessed to have our brothers from Indian Land/SOB so close to us, and we often see them posting at the Waxhaw AO’s. The Indian Land Elementary/Middle/High School campus is amazing, and there is a lot to do there. When YHC needed to postpone an Arsenal Q earlier this month due to a work obligation, I needed to get back on the schedule quickly. Thank you to to Happy Meal for allowing this to happen.
YHC showed up early to plant some “lighting fixtures” (lanterns) along the dark playground track behind the school (along with a sweet Whiteboard) since it was an important part of the Weinke. YHC met up with our brother, Boucher, for a pre-run around the campus to catch up on life, since he hadn’t posted in a while. Great start to the day.
The other pre-runners joined us soon after, along with Run Flat and his (R) FNG. Knowing what was in store, Run Flat agreed to stay with his FNG and help him “modify as needed”. Bluetooth speaker charged, Playlist loaded, “DiCCS” disclaimer give, and it was time to roll.
Mosey around the ES parking lot, making stops along the way for:
Mosey over to YHC’s car where the typical coupons/Cinder Blocks were ready to roll. Partner up, grab 1 Block per team, and regroup in the lot. As a team:
Return blocks to the car, mosey around the back of the school, past the buses (be careful!), and to the small playground. The Pax noticed the strange lights on the track, so a quick explanation of why. The track is not only pitch black, but there was a lot of standing water on the track and grass. (4) strategically-placed lanterns helped navigate the course and keep us safe.
The “Whiteboard of Pain” was properly lit up under the covered picnic area with various exercises written. The goal was a repeating ladder, starting at #1, running a lap, repeat #1 and add #2, run a lap, repeat #1, #2, and add #3…you get the point:
YHC’s 5-minute warning went off so none of us completed the entire circuit, although Fire Hazard completed Round #8 easily. Most guys got through at least #6. Nice work, fellas.
Mosey back to COT to end this thing. Quick round robin Mary for the last minute or so. DONE!
Thanks, again, to Happy Meal for putting me on the Arsenal schedule to Q. Great group of guys who post there, and it reminds me that we can all do a better job in posting and leading outside of our own Region / sub-Region. Great work by all who posted, and I hope the prep work done by bringing the Lanterns, Whiteboard, and Coupons shows how serious I take the responsibility of leading my brothers. We all owe it to the Pax to lead with Excellence. That means prepping a solid Weinke, making sure the site and Pax are safe, showing Command/Confidence while leading, counting correctly, Executing on the Plan, looking out for the Six, taking us out in Prayer at COT (“Cradle-to-Grave”), etc. Soap Box over! “Failing to Prepare is Preparing to Fail!”.
Special shout-out to Run Flat for not only leaving the Waxhaw bubble, but for inviting an FNG from work, Weatherman (R). Weatherman’s 57th Birthday was the same day, so I’m sure he got a “special gift” of some soreness the day after. Keep showing up, brother.
As we all know, the hard work during the 1st F is important, but it’s the connections to other men outside of workouts that matters even more. I was happy to post with my brother, Boucher, today since it had been a while. It’s not a matter of IF, but WHEN we will go through challenges as men, husbands, fathers, leaders so we need to have the backs of our brothers. Don’t forget to reach out to the Pax you know need support (grab coffee, lunch, a beer?) since it’s hard to think about working out when you’re going through a lot.
I look forward to posting and Q’ing again out at The Arsenal soon, and having The Fort Pax join us any time in Waxhaw. Iron Sharpens Iron!
YHC took us out in prayer.
20’ish Pax showed up at CMS this morning to start the week off right
/wrong?. Weekends can be tough to stay “on the wagon” of working out, eating right, and staying engaged with the Pax. Last Saturday was a great example of a trifecta of 1st F (3 separate workouts), 2nd F (Board meeting at 530am, coffeterias), and 3rd F (Christ’s Closet service event). There are many ways to stay involved, but showing up at 530am to workout with your brothers is the foundation of it all. So…let’s go to work and incorporate the 3 core areas that make up a solid F3 Bootcamp:
SPEED. STRENGTH. CORE.
Warm up by heading towards the front of the Middle School, en route to the HS Stair. We did:
Partner up at the top of the stairs for some Partner CORE work with SPEED, each partner completing (2) rounds of each of the following:
Mosey towards the football field circle where we paused for a Merkin Ladder. Option given to Pax to either start at 1 up to 10, or start at 10 down to 1. Choice was 10 down to 1, so that’s what we did.
Mosey over to the football lot where some pre-planted Coupons/Cinder Blocks were revealed. Once again, partner up, grab a Cinder, time for STRENGTH work with a little SPEED.
Each team grab a Cinder and head back towards COT. Quick stop for a simple 1-minute plank & hold CORE & STRENGTH exercise. Didn’t realize this would see so many Pax on their knees, but clearly we need to do more STRENGTH work! 5-minute warning given on YHC’s “stupid”, old-fashioned Timex Ironman watch.
Mosey with the Cinders, alternating between partners until reaching COT. Not sure how others felt, but running with a ~35 lb. Cinder Block over about .50 miles is not joke. It may have felt heavy after a while, but carrying the “weight” or extra burdens in life sometimes feels that way. More to come on this later in the BB, as we look to help alleviate some of the burden of one of our brothers right now…
It’s always a privilege to lead this group early on a Monday. Flash was the first F3 Workout YHC attended back on 10/31/2016 with Ice9 on Q, and this campus is our flagship AO. It’s easy to plan and visualize a Q at CMS/CHS as often as we post there, and knowing how/where to keep the Pax safe becomes easier and easier as the Q.
The goal in leading today’s workout was to take into consideration the various levels of fitness, speed, strength among the Pax and create a Weinke that worked for all (and didn’t leave anyone behind). Thanks to our Site Q in attendance, Chicken Little, for keeping an eye on the Pax and the Six, and allowing YHC to focus on leading.
We never realize the impact and support of F3 until we are faced with major “life events”. Loss of a family member/friend, birth of a child, 2.0 teenager “mistakes”, loss of a job, etc. We are all human and will face difficult challenges in our lives. As the leaders God created us to be in our families, we will come under major attack from the Enemy who seeks to plant “FUD” (Fear, Uncertainty, Doubt) in our heads. If he is able to do that, he has a slick way of taking us and our families out. We need to remember this as we go into battle every day, and make sure we are putting on the FULL Armor of God to defend against his schemes. (Ephesians 6:11)
Our brother, Posse, shared today that he was laid off from his job last week. This is the extra burden and weight mentioned above. No one has been more intentional about helping other Pax through similar situations, and he has truly made his Misery his Ministry among the Pax. It is now time to help our brother out and keep our eyes and ears open for opportunities for Posse. If everyone throws him just 1 lead/contact/connection, then this will build momentum in his job search.
We know that God will take him through this, but let’s rally around him as we did today in our Ball of Man during COT. Posse…When I was laid off in 2012 after 10 years with Johnson & Johnson, one of my buddies sent me this Bible verse that has become my family’s verse:
“And we know that in all things, God works for the good of those who love him, who are called according to His purpose” – Romans 8:28
YHC took us out in prayer. Thanks for allowing me to lead you today, fellas!
The day after the Super Bowl still brought 10 Pax out for an Ignition workout. Some of the “regulars” were not present, and we heard at least 1 Pax may have spent “a minute” extra with the M which made him 15 minutes late. Well worth being late, and he was able to join the Flash crew. Maybe a bit too many Nachos, Wings, and Beer for others, but it was time to go to work.
Weinke planned, Playlist and Speaker rolling, DiCCS communicated…let’s go!
Mosey down the path towards Rudy’s Palace, doing various Warm-up exercises at different spots such as:
Mosey to the dual circles for a Jacob’s Ladder of Burpees. Run to top circle, 1 Burpee, back to lower circle, back up to top circle for 2 Burpees…repeat until hitting 7 Burpees at the top). Done!
Mosey onto the track for ¼ Miles x 4. At each goal post, alternate between:
Reverse direction after each lap, totaling 1 Mile. Done!
Mosey up the ramp to the Bleachers for exercises down low, and up top. Headlamps were recommended for this portion since it’s pitch black on the bleachers. We did:
Repeat until we got to the opposite side of the bleachers. All-in we must have run up and down 9-10 times. Done!
Mosey the Benches behind the HS for some partner work. Partners do:
Mosey back towards COT where we ran 2 laps around the parking lot until the Flash crew arrived. Done!
A great crew this morning, with everyone working hard. We got in 5 miles from what some of the fancy watches read, and we moved a lot. The bleachers have always been a great workout like back in the day of Commitment at WHS (R.I.P.!) so it’s great to work it back into a workout.
It’s impressive to see Mad Dog out at Ignition since he had to leave early for his first day on the new job. Great work, brother, and go get ‘em today in Rochester.
Of course, Dasher and Hollywood crushed it today around the track, and seemed to have the extra gear today.
Gerber was under the weather and still crushed it, leaving most of us in his dust. Way to work when you’re down, brother.
Seeing Foundation working so hard during mostly running workouts lately has been awesome too. Keep it up.
I’m also proud of Smithers for how hard he’s been working, the improvement in speed and strength in a short time. Keep pushing.
Legal Zoom is a staple at Ignition and worked hard again today.
We also had one of our “Seniors”, Recalculating, at Ignition today, and he took off during Jacob’s Ladder like Deadwood last week in the Mile repeats. Now you’ve been exposed that you are a lot faster than you lead us to believe. We are going to push you even more now, Recalc!
Shake & Bake always says “No”, but he keeps coming back for more and always pushes himself and the Pax hard. It’s always great to post with you, brother.
It’s always a pleasure and privilege to lead these great Pax, and you guys push me harder than I would push myself. We still had 22 total between Ignition and Flash, as well as 12 more at Asylum for Deadwood’s Q. 34 total the day after a late night and Super Bowl is awesome. Thanks for always showing up, fellas, and let’s keep pushing for FNG’s to join us, since we all know how important the fellowship is in our lives. Enjoy your day, and we will SYITG this week!