Per my usual I wait to see who shows before I come up with my plan. This group was hungry and wanted a beat down so I knew I could go more aggressive.
the thang:
hill one: 7’s. Merkins at the bottom reverse lunges at the top.
hill two: 7’s merkins at the top and forward lunges at the bottom
moleskin: the second hill intersected with Jackson street and all I could think of was the chorus for sorry ms Jackson from a rap song when I was a kid. Hence sorry ms Jackson hill. Highlights. Ex lax killed it, never stopped running. Overall I think half our pax is part of the respect club and damn they killed it. Ice and Glida took the lead while the rest of us pressed on behind them. My watch said zero altitude but Ricky’s said we killed out 44 flights of stairs. Solid work by all!
The Warmup – No Mosey (just stretching)
The Thang
The Thang was simple, complete as many reps as possible intervals of 20
Run about 30 yards
Round 1 100 reps
Run 30 yards
Round 2 100 Reps
Repeato – PAX completed each round 5 times and at 6:15 completed 1000 reps!
PAX really pushed hard today!!
Announcements
Oct 16 Christ Closet giveaway in Pineville
Prayer Request
Transporter wife Heather with COVID
Premature Mother Sherry verge of going blind and will have special shots
Johnny Utah friend Rick George dealing with colin cancer
10 rolled into the weekly edition of Anvil this cool and clear morning. (Cobains for forgetting the 10th pax name. My memory only stores up to 9 apparently) We disclaimed and moseyed on down to the front side of Calvary to get some COP in. But first… some F3 trivia on the way and throughout. Shameless plug, I pulled this Q and adapted some from https://f3raleigh.com/qsource-beatdown – give it a look.
Q: When did F3 start? Where?
A: 1/1/2011. AG Middle. (snowflake)
SSH x20. Squat x15. Merkins x10.
Q: What are the 5 core principles of F3?
A: Free to all Men. Held outdoors. Rain or shine. Peer led. Ends with COT. (Multi pax)
No penalty burpees at this time. Mosey on over to front lot for the next round.
Q: What is the F3 mission? Credo?
A: Plant, Grow and serve small mens workout groups for the invigoration of male community leadership. Leave no man behind, but leave no man where you found him. (Snowflake/Point Break)
The pax we’re strong in the F3 trivia/history lesson. But we still did some burpees, as practice for what was to come.
The Thang – YHC participated in GrowRuck Clt in august and felt it important to share some of the Grow portion. So here it goes.
Q: Who knows about QSource? How many Q points are there? How many quadrants?
A: F3 guide to leadership. 50. 4. (Duh, it’s a square)
With varied wrong answers we did 10 penalty burpees
Q: What is the first quadrant Q point?
A: Get Right. What a man must do to achieve proper personal alignment and Accelerate himself. We talked about how you can’t help others if you can’t first help yourself, so it’s time to get to work.
7’s in the front lot. Deconstructed burpees, hand release Merkin on one end of lot and jump squats at the other. The mumble chatter was strong to start but this round definitely got the heart beating and the talking got hard to maintain. The fast guys led a little Mary while waiting on the six.
Mosey over to basketball goals.
Q: What is the second Q point?
A: Live right. Pax need to learn to live right to maintain the Get Right. Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate.
Partner up and Dora 1, 2, 3. This stretched each one of us as the short run from goal to goal helped to shorten the time in exercises. Making the total body quiver a real thing by the time you got to your last sets for each exercise.
Mosey to the baseball field.
Q: Q Point 3?
A: Lead right. To Lead Right, a person must be capable of applying the Leadership Skills and possess the Leadership Virtues. Anything less will result in disaster, Disadvantage and lack of Prosperity for the Group he Leads. The Pax got homework to look up the skills needed through the VAPE acronym and the 5Cs.
Split into 2 groups of 5 and start to lead. There was no instruction just a statement. Lead the four guys in your group for 2 mins. GO!!!!
As expected the Pax did not disappoint and took on the challenge. YHC saw sprints, Peoples chair, bear crawls and all sorts of other exercises for the 10 min session.
With the 45 mins coming to a close we moseyed back to the start but not before giving the Meathead crew a round of Monkey Humpers to think about.
Back at the start we talked about the last Q point.
Leave right. Legacy is what a Virtuous Leader leaves behind through the Effective performance of his Mission, which is the Course Of Action he pursues to achieve his Ultimate Purpose.
Closed out with a minute and a half elbow plank.
Moleskin: YHC has been slacking in the gloom since august. Some injuries and a general sense of malaise have kept my acceleration low. Thanks to Point Breaks msg about needing Qs to get me out of my funk. The nation slack had a post from Raleigh about this Q source workout and I wanted to give it a try. It did not disappoint.
The Pax didn’t disappoint as well. Speedy guys did their thing. Respects were out in numbers. What’s your excuse? Mumblechatter was strong in the beginning but died quickly when breathing became more important than talking.
Announcements: Blood Drive at the end of Oct. Matthew’s town hall. See Mighty Mite for all your blood donating needs. Freed to bleed is an amazing example of QSource in action.
Prayers for family members in declining health and friends with Covid. We’re still not out of the woods yet. Be safe and smart.
some links to QSource resources
F3 QSource Index: https://f3nation.com/q-source-index/
43 Feet Podcast: https://f3nation.com/podcast/
Hank Hill: [Presses his tongs into the steak cooking on the grill] Firm but with a little give. Yup, these are medium-rare.
Bobby Hill: What if somebody wants theirs well-done?
Hank Hill: We ask them politely, yet firmly, to leave.
9 Skunks for some King of the Hill
Smokey, Stone Cold, Baracus, Chicken Wing, Cage, Les Mis, Tweetsie, Little King, Horsehead (Q)
THANG:
Tote your metal to the hill
Warmup a little bit – SSH, Grandpa Jack, Swings, Squats, Lunges, etc . . .
Run around the parking lot
Warmup up little bit more
Line up at the hill. Do a called KB thing, run to stop sign, Do another thing, run to other stop sign, Do a 3rd thing, run up the hill. Drop down a level and repeat all the way down to the lighted baptismal (sprinkling) drive thru. We did most of the favorites, swings, squats, clean and press, snatch, etc . . . No curls or TRicep extensions, because those aren’t kettlebell exercises. When we got to the bottom, nobody wanted to go back up again so we did something else next.
7 snatches each arm, run a lap around the parking lot. We gave Smokey the impression that he had some sort of decision making responsibility but not really. We did one large and two medium laps. We reversed the last one to even out the NASCAR shoe wear pattern.
2 mins left. Tote your metal back to your car with a happy heart.
MOLESKIN:
It’s worth mentioning that Stone Cold and Baracus decided to pre-run this morning. They did not exactly look refreshed and invigorated upon return. Apparently Baracus (who sometimes goes by Brian) had a dry cleaning tag stuck on his back that said Brian’s Laundry , which to a nosey powerwalking passerby from the Del Boca Vista looked like Brian Laundrie, the nationally most wanted man of the hour. Well, dang right they called the law on him and he had to cut through two more retirement villages to get here in one piece. Who dry cleans their workout gear anyway? Sheeeeesh.
Cobains to Smokey for giving him the illusion of assigned leadership and then pulling a Lucy Van Pelt move on the running assignment. I think it was for the greater good though.
I hear Facebook was down all day yesterday. Facebook is still a thing right? It’s not like MySpace or AOL Instant message now is it? I really don’t keep up with the social medias. I deleted my Twitter account a couple of years ago and never looked back. God forbid I’d find a bunch of like-minded folks on the internet to encourage my nonsense. Anybody watch the Social Dilemma? It’s worth a look. You can pretty much get the entire message in the first 5 mins, but still worth it.
Continuing the Skunkworks tradition of selecting the next Q at COT. I’m not 100% sure if Cage accepted the assignment or not, but he mumbled something. We’ll come ready next week. It’s much better that SUG, which is just no fun at all. Where’s the excitement in assigning Qs for the next 6 months? Get em fresh and unsuspecting at COT or in a text message the night before I say.
Behold the Martin Luther Insult generator
https://ergofabulous.org/luther/?
Some choice selections
All I have time for today my friends.
Until next time,
Horsehead
10 fellas split into teams of two.
Run over to the Brixham Tent Area for Warmup.
20 SSH In Cadence (IC)
20 Imperial Walkers IC
10 Hill-Billys IC
10 10 Potato Pickers IC
10 Mountain Climbers IC
10 Merkins IC
Split into Teams of Two for Partner Work at Fountains
A. Run to the Building – 5 Burpees
B. Dips
Flapjack
A. Run – 10 Merkins
B. Step-Ups with High Knee
Flapjack
Move to other end
A. Run – 10 Squats
B. In/Outs (Knee Ups??, really FC?)
Flapjack
Mosey to wall
A. Plank
B. Ball-2-Wall crawl
Flapjack
Mosey to Docks
Wall Squat w/ 50 Airpresses
Wall Squat w/ 60 Airpresses
Mosey to Stairs at Photo pond
Crawl-Bear backwards up the stairs (crowd pleaser)
LBC IC
Dolly IC
Mosey to pond
A. Lap
B. Up/Down Hill until A. returns
Flapjack
A. Lap
B. Backward Up/Normal Down until A. returns
Mosey back to Fountains to even up lefty
A. Run – 10 Wide arm merkins
B. Incline Merkins
Back to Launch
20 LBC IC
Fin.
Thine-Only Skine of a Mole.
Great Group of guys out there. In that magic number realm of 10. Enough to be manageable.
Spitball: Good to meet you. Killing it.
Airwolf: great to have you back out again.
Yard Tool: pretty sure you are a machine.
Circuit City: Moving quick out there.
Frehleys: Always impressed, Always has gas
Chopper RR: This guy with tons of energy.
Ralph: Been at it for a few years now. Great seeing you.
Happy Meal: Barely skipped a beat. Like a locomotive
Rousey: Did we finally find your Kryptonite? Always impressed.
Announcements:
Happy Hour at Farmhaus @430 on Thursday 10/7
https://www.collisionlearner.com/minivan-centurion
Showed up at Homecoming for Week 4 and final IPC of 2021. Arrived at 6:23 and no one here yet. Grabbed the coupon, put on the gloves and started to stretch. 6:28 and still no fellow PAX but assumed someone would be coming in hot. 6:30 came and went and now it’s 6:35 and still no one but me. Do I call it quits? Call it a day? Dare start the IPC by myself? What can go wrong in a dimly lit parking lot, with a cinder block and a workout routine that is meant to be brutal? I’m here and it’s a beautiful morning so what the hell….let’s go for it.
Gave myself the DICCS (if that’s possible), set the timer for 52:30, put the cell phone in my pocket in case I had to dial an SOS and hit start.
The Thang – MaryAnne’s Mayhem (as scripted by the F3 Greenwood boys):
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
• 200 curls
• 175 squats
• 150 Overhead Press
• 125 Kettlebell Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (right leg-left leg = 1 rep)
• 25 Blockees
Timer went off at rep 23 of the first set of Bonnie Blairs. So in the actual time limit, completed 848 of the scheduled 900 reps. But I’m here and surviving (barely) so went ahead and finished the full routine. Another 7 minutes, 42 seconds…..done!!!! Although the form police might have had some choice words for my final two sets and overall reps.
Moleskin
For many reasons, not a wise decision to proceed with an IPC solo act. I could have / should have got back in the truck and went home or joined the PAX at Commitment. But the IPC is designed and advertised as a “You vs. You” challenge. And it came down to just that…”Me vs. Me”.
During the 52 minutes and self-inflicted 7 minutes of OT, I had many thoughts of pausing, quitting and cheating. But the beauty or insanity of the IPC is to push yourself, mentally and physically. So I carried on and shared by thoughts with my coupon companion “Blockie”. Equivalent to Tom Hanks and “Wilson” from the movie Castaway. OK, not to that extreme but what else and who else was there to join in on the “fun”.
A man and his dog pulled into the parking lot around 7:15. Followed by a steady stream of parents and kids around 7:30 for some sporting event at Weddington. A few odd looks (and I’m sure comments) for this idiot working out by himself in a parking lot but ironically it didn’t bother me a bit. It actually provided motivation to keep pushing and finish.
I learned a lot this morning throughout this mental and physical challenge. Two years ago (before joining F3) I would have never dreamed of something this stupid but yet rewarding. Two years ago my alarm never went off at 5:45 am on a Saturday, 5:00 am on weekdays. Two years ago I didn’t do 9 reps, let alone 900 reps, of anything.
So thank you IPC. Thank you F3. It has changed my life at home, at work and overall. Of the three F’s, my investment in the Fitness aspect has more than paid off. The Fellowship aspect had broadened my social network as I have truly met and befriended some great men and leaders. The Faith aspect, as defined by F3 Nation “a belief in something outside oneself” is a work in progress but has grown leaps and bounds.
So in closing and until IPC 2022….Hallelujah! Holy S#$t! Where’s the Tylenol!?
Great turnout, which had me alter a few fun activities to keep some separation with the PAX, even if they didn’t care for it 🙂
Warm-up
The Thang
The Moleskin
Great job today gentlemen. Fuse called me out early for failing audit, as the sprinklers were on when we ran from the Millbridge
parking lot on the sidewalk. Yes, Fuse had a headlamp and ran through the water/puddles, not sure I can comment much more on that :).
It was great to see some folks who haven’t experience some special merkins get the opportunity and great to hear the complaints from others who may be working hard to take on the challenges.
Have a great day
Announcements
F3 BBQ, Live Music 4-6:30 Five Stones Church, still have time to sign up, check w/Fuse, open to the whole family
171 Units of peanut butter collected from F3 for Second harvest, great job Ghosted
Shop Dawg needs some folks to help with pickups, Christ Closet
Prayers for landfill’s teen going through some challenges.
Prayers for OneStar’s mom Bonnie, who recently came out of cancer surgery.
Checked the calendar for Last Call and noticed somehow my name was thrown in as a Q. One star very clever at this approach.
Warm-up
The Thang
The Moleskin
It was nice to go off-campus at Last Call with a few PAX adding some good mileage. The extra 2 minutes of sleep for Last Call is a great benefit. We need more PAX coming out to support the latest site on a Friday.
Have a great day
Announcements
Prayers for OneStar’s mother Bonnie, who came out of surgery the other day after many hours.