Sandy Cones at Alcatraz

Warmup:  Seal Jacks, Multiple Hold Merkins, Low Slow Squats.

1st Half Thang by Bear Grylls:  Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.

  • 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
  • 20lb Sandbag – Lunge Choppers,
  • 45lb KettleBag – Squat Upright Rows,
  • 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
  • 60lb Sandbag – Row to Curl.
  • 75lb Sandbag – Clean Jerk Press

As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.

2nd Half Thang by SkateOrDie:  Mosey to Parking lot for cone workout

Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.

Prayers for victims and perp at school shooting, those in hospitals.  Praises for pax brother new job and pax wife negative test results for good health.

Aye!

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4

Of Relays and Dance Parties

Truth be told, YHC is losing his mind.

When I was asked to Q at the Deep for the return of the 0630 launch, my first thought was, “Hey! That AO is at a school. I don’t normally post at schools. I should do something to commemorate that.” Forget the fact that the majority of our AOs are at schools. That’s irrelevant. But, it does set us up for the dumb ideas that followed…

My memories of middle school in May involve basically two things: Field Day and the end-of-the-year dance. So, to harken back to the days of old, that became our theme for today. Twelve PAX (including one FNG) joined YHC for a baker’s dozen at Oakridge Middle. Here’s what we did (kinda):

Warm-up

Mosey around to the back of the school for our “field day” warm-up. Split into two teams for four relays:

  • Sprint (i.e., the basic relay)
  • Bear crawl
  • Broad jumps
  • Crab walks

That got our heart rates up and ready for the dance party. We moseyed back around to the front of the school for the fun to really begin.

The Thang

When I think of middle school dances, I think of songs you can’t really dance to, weird mixes, and lots of wallflower moments. So, we relived my childhood. Six songs. Wallflower between (people’s chair or balls to the wall each time). Today’s playlist:

  • Jukebox Hero – SSHs (slow and fast to match the music) during the verses, Rock Star jumps during the chorus/refrain/hook
  • I’m Gonna Be (500 Miles) – Imperial Squat Walkers during the verses, bear crawl and crawl bear during the “well I would walk” segments, and donkey kicks during the “da da da da” parts. You know what I’m talking about, because you’re singing it in your head.
  • The Middle – LBCs during the verses, flutters during the refrain, and some Freddie Mercuries during the bridge/interlude/guitar solo
  • Smooth Criminal – Plank jacks during the verses and a merkin for every “okay” (“Annie just freaking answer him already!”)
  • Sorry – Hold boat throughout, dropping down and completing one V-up for every “sorry”
  • The Devil Went Down to Georgia – curb dips during the “singing,” crab cakes during the musical interludes/fiddle or guitar solos
  • I Will Survive – lateral plank walks with merkins during the refrain (longest version of this song ever, but the brief rain made it a little more manageable)

We actually left out the song with the burpees. That’ll be reserved for the next dance party.

Quick mosey back to COT.

No earth-shattering announcements that can’t be found in the newsletter, so read your newsletter. Prayers for teachers (and students and parents) as school wraps up, and for Whopper in his job search/potential promotion. Late request added for the shooting that happened down in Texas.

Cofeeteria at Dunkin because it’s cheaper (in many aspects of the word).

As for the (somehow now infamous) FNG naming, well, that story can be saved for a verbal diarrhea run with Q*bert. You’ll also want to ask Cha Ching about his comment regarding the arrival of “Mr. Wood.” Um…………

I appreciate everybody participating in the stupidness of this morning. I wanted it to be fun and different. I think that happened. Thanks to Shakespeare for the opportunity to lead, for changing the launch time to 0630, and for the speaker to blast the music.

-Jedi

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If you build it, they will come..

The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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WHETSTONE – now what?

So you just got paired up with a whetstone partner…now what? Some partnerships will occur more naturally than others, don’t let this stop you from being consistent. If you happen to get stuck, pick a few of the questions below to discuss.

  • Agree to the three Ps
    • Proximity requires the Stone to physically meet with his Blade. While it is fine (good even) for them to also talk on the telephone and email, that is not a replacement for the physical meeting where they can look each other in the eye. Hard looks and straight talk (tempered by love) get results. That cannot be done virtually.
      • How will you ensure this occurs?
    • To be Purposeful, the meeting between the Stone and the Blade must be more than the kind of inconsequential pizza party a Club would have—it must be a Grinder with a particular Outcome in mind: the Acceleration of the Blade’s Preparedness. The Stone’s task within the Whetstone is to help the Blade get ready for the expected and be ready for the unexpected by both encouraging him to turn Pro and providing him with the Bricks he will need to build his own Guardrails. Just as a Workout should Accelerate the Q’s Fitness, a Grinder should Accelerate the Blade’s proper personal alignment.
      • Set an agenda to start with, this will help you stay on point.
    • There is no set rule for the periodicity of the Grinder. It must be frequent enough to be Effective but not so frequent that the Stone and Blade smother each other. This is something both men must determine through trial and error. However, because a Grinder (by design) is a Movement away from the Status Quo it will cause pain and it is man’s general hardwiring to avoid pain. As a result, the Stone must be deliberate to ensure periodicity. Otherwise, his Blade will drift away to something easier.
      • What cadence will you establish?
    • Get to know the other guys family
    • Stick to the 3 Fs
      • How and where are you posting?
      • How is your diet?
      • How are you growing in your faith?
    • How is your relationship with your wife?
    • What can I hold you accountable to? What two questions do you want me to ask you this week?
    • Establish trust and agree, that what’s discussed together will not be shared unless the other has agreed.

There is no script to follow for Whetstone relationships, be open and honest with eachother and where you need accountability in your life.

Aye

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Seis Rancheros

A motivated group of 6 men met at The Ranch for another test of their strength and endurance.  Here is what they did:

The Thang:

Warm up with walking knee pulls, ankle pulls, toy soldiers, and lunge twists.  Take a short mosey and circle up for COP:

All in cadence:

SSH x 30, potato pickers x 10, merkin x 10, IW x 20, mountain climber x 30/hold/6”/regular/6”/low plank/regular.  LBC x 25

Take a short mosey and stop at the entrance to the drop off circle at the elementary school entrance.

ST400 – (5 rounds, 4 exercises/round, 20 reps/exercise, run a lap in between).  Today, we cut it to ST350

Round 1:  Merkins, Freddie Mercs, squats, burpees, run a lap

Round 2:  Diamonds, flutters, alternating lunges, burpees, run a lap

Round 3:  Wide arms, hello dolly’s, sumo squats, burpees, run a lap

Round 4:  Staggered merkins (L/R), Rosalita’s, monkey humpers, burpees, run a lap

Round 5:  Dips, pretzel crunch – stop here.  We ran out of time.

Take one last Indian run around the loop and head back to the starting point.

End with the body destroyer ( lay on your back, breathe deeply, stare at the sky, and don’t talk)

COT

This is a pretty tough workout and everyone got after it today.    The 20 burpees followed immediately by the run kept the heart rate up quite well.   Sasquatch ran at  a swift pace around the loop this morning.  I left a sweat stain on the asphalt during the warm-up and Change Order’s shirt came off after round one.  Yes, it was humid.   Not a lot of mumble chatter today, but Sasquatch did manage some slightly sarcastic encouragement to the group during round 3 or 4 of the burpees.   We were running a bit short on time so we avoided the 5th round of burpees.  We may or may have had time.  Or, perhaps the Q was gassed after round 4 and could not call out another round of 20 burpees (maybe).     In any event, it was a great day at the Ranch and a privilege as always to lead such a fine group of men.

Announcements/Prayers/Praises

Read your newsletter!  Need a Q for Guidance (CAH on May 26), also need Q’s for F3 Dads in June (Change Order)

Continued prayers for Badger and his family and for the Jennings family

Praises for Sasquatch’s sister graduating from college.  Safe travels for the Sasquatch and Wegmans to NY this weekend.

 

 

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Hopefully Moderate at Slow Burn

It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.

Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.

  • Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
  • Partner up for Lazy Dora.
    • 100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
    • 200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
    • 300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
  • Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
    • Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
    • Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
    • Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
  • Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.

The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!

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Mini Cannoli Run at Pantheon

Perfect timing with site Q Fishsticks needing a sub. This allowed me  to vent some Cannoli stress on the PAX and set up a workout with Cannoli Run similarities.

In this Saturday’s Cannoli Run that YHC is race director, we run 3 1-mile loops where many of the runners choose to eat a (smaller) cannoli 3 times.  Also, Speed For Need will be at the Cannoli Run.

With that in mind, I brought out a SFN racing chair for PAX to run a loop during the workout, with instruction before getting started. We had the perfect number of PAX, 6, to do a nice mini-Cannoli workout. Disclaimer given and we set off.

“Cannolis” were placed at the starting point of the inner loop. The cannolis were slips of paper with exercises on them. Each PAX got to eat at least one cannoli and push the chair one time. Note, not all cannolis were eaten.

A basic warmup circle and we started our loops with cannolis and pushing the chair. The cannolis contained, in no particular order in this BB:

1  20 goofballs, 20 CDD, 20/20/20 calf raises…reg, toes in, toes out

2  15 burpees

3  To the field for Panther Pound Burpees

4  Core Work for a few minutes, flutter, lbc’s, protractor, side crunches, much 6″ holds

5  20 Peter Parkers, 25 dying cockroaches, 20 sumo squats

6 15 burpees

Somewhere in there, we threw in 3 x near max out Balls to the Wall and 3 x  Peoples Chair near max out.

During the workout I talked about the Cannoli Run and Speed For Need. In COT we continued to address supporting your fellow PAX. There are of course the 3 F’s to support each other, but also to support our initiatives such as Speed For Need, Children’s Attention Home and our community efforts in the Paradise neighborhood.  If a PAX has an idea, run with it, get it organized, present it and we will support you.

Announcements, Cannoli Run, CAH Sat’s, G Fit Friday’s 7:00 pm.  Prayers for PAX and their families.  Thank you to Haushka for taking us out. Thanks to the PAX for having me out and being a part of something a little different.

Get out to the Cannoli Run this Saturday!  www.SPNCannoliRun.com

Aye! Bolt

 

 

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SUNDAY Tega Cay Veterans Memorial Day Weekend 5k 6:00 PM

PAX, you are invited to a celebration and remembrance of our veterans in the Tega Cay Veterans Memorial Day Weekend 5k on SUNDAY AT 6:00 pm.  This is NOT a morning race!

Proceeds from the race benefit the Fisher House. The Fisher House Foundation builds comfort homes where military & veterans families can stay free of charge, while a loved one is in the hospital.

Approximately 30 minutes before the race, there will be a Circle of Remembrance of veterans where names of those lost will be read, presented by Wear Blue: Run to Rembember. You are invited to be part of this remembrance by reading your lost military member’s name. More info soon.

This is nice race in Tega Cay and with around 150 participants. The course has been changed to a be flatter than previous years, but with some challenges. There has been an excellent prize drawing after the race with many outstanding gift certificates given away. The race is part of a celebration held in Tega Cay.

Video:  https://www.youtube.com/watch?v=f7qOUhi5jDw&feature=youtu.be

“We conduct a Circle of Remembrance before every wear blue: run to remember and will use the same guidelines for the Circle prior to our race.  About 30 minutes before the race starts we will gather all who want to participate in a large circle and I’ll briefly explain the purpose and the process.  We will first read off the names of the 12 Service members who were killed on May 27th over the past 15 years.  Then we will go around the circle and give everyone the opportunity to tell us who they are honoring and want us to remember on Memorial Day. 

I know a number of the F3 guys are planning to run the TCVA 5k race and many have military service.  Many others know someone (friend, family member, etc) who served honorably and is no longer with us that they want to likewise honor on Memorial Day.  A number of men from F3 have run with us on Memorial Day and are already familiar with the Circle of Remembrance.  I ask you to encourage as many of the F3 folks as possible to participate in the Circle of Remembrance prior to our race next weekend.  I believe it will be a poignant reminder of what Memorial Day is really all about.  – Todd Purhrmann, Director”

For more information about wear blue: run to remember, visit their website at http://www.wearblueruntoremember.org

Earn your dog tags and support Fisher House! More info below. Contact Ray Haile 803-372-7852 for more details or to get involved.  Aye! Bolt

 

Website:  https://tcva5k.racesonline.com/home

Fisher House:  https://www.fisherhouse.org/  

  • Families served: More than 30,000 in 2017
  • Daily capacity: 1,000+ families
  • Families served: More than 335,000 since inception
  • Number of lodging days offered: Over 8 million
  • 12,000 students have received $24,000,000 in scholarship awards
  • Over 70,000  airline tickets provided by Hero Miles to service members and their families, worth nearly $105 million

 

RACE INFORMATION

  • COURSE is flatter than previous years and does not run straight up Tega Cay Drive.
  • PROFESSIONAL TIMING by SVE Timing
  • HIGH-TECH DRY FIT RACE SHIRT: “MEMORIAL DAY” SHIRT
  • TIME: SUNDAY AFTERNOON RACE (May 27th): 6 PM START
  • LIVE MUSIC AFTER THE RACE: Provided by Sonic Rewind
  • LOCATION: Glennon Center (Golf Club), 15087 Molokai Drive, Tega Cay, SC 29708
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6 or So Pain Stations Around Fort Mill

Oh, it’s starting to get steamy.  So long cool mornings.  See you in 6 months.  The thick, non-cool air didn’t keep 8 pax from showing up to the party.  Here’s how we had fun:

Mosey to unused parking lot next between WEP and Springs building for warmup:

  • SSH x30
  • Mountain Climbers x20
  • Flip over for Peter Pointers x10
  • Flip over for merkins x10
  • Imperial Squat Walkers x10
  • Windmills x10
The Thang
Mosey to Oasis Park wall exercises OYO
  • Box Jumps (x15)
  • Dips (x15)
  • Derkins (x15)
  • Al Gore’s until the 6.

Repeat three exercises, but x10
Repeat three exercises, but x5

Mosey to wall near visitor’s parking lot
  • grab a seat on the wall
  • starting at one end, single coupon (log) curled 5 times, then overhead pressed 5x
  • pass to next guy and repeat

Once all 8 pax have a turn, quick recovery, then back on the wall to repeat.

Mosey to steps across from Main Street (behind grist mill stone).  Partner up, size matters.
  • Everyone bear crawl up steps, run down grass and back to bottom of steps.
  • Partner Wheelbarrow up steps (then run down grass) – flap jack
  • Everyone grab a stair for 10 calf raises in cadence
  • Take a step and repeat, toes in.
  • Take a step and repeat, toes out.
Run to lot behind Hobos
  • Broad Jumps across parking lot, everyone keeping count.  Flash made it in 12 jumps, so we all did 12 burpees.
  • Repeat going back.  This time Flash made it in 11 jumps.  11 burpees
Mosey to Veteran’s Park for LBCs until the 6.
Continue mosey to COT.  American Hammers and (something else I can’t remember) until the 6.
Great work by all pax!
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Spin it and win it

4 PAX decided to get better on a low attendance friday morning for a moderate bootcamp, we blame it on the Ruck event going on that night that most of the swamp “regulars” had signed up for. We welcomed 1 FNG (dungaree) and he’s a sprout of the strawberry seeds planted the previous weekend at the festival.

We started with a mossey to the Marshall’s / Pet Smart parking lot for a quick warm up:

side straddle hops

windmills

moroccan night clubs

low slow squats

LBC’s

merkins

 

THE THANG

mosseyed to the stairs next to Just Fresh and partnered up so partner #1 runs the stairs up and down 5 times while partner #2 planked and did LBC’s, two round of stairs per partner.

Next we moved down to the fountain area were a spin roulette was waiting for us with 6 different exercises (derkins, dips, LBC’s, Squats, jump squats, Dying cockroaches) , the roulette arrow dictated the number of repetitions we did of each exercise, after finishing each round we run up and down the stairs for a cool down,  we did 6 rounds of this and for the 7th and 8th round each PAX suggested an exercise, we did burpees, flutters, superman, lunges, world’s worst merkins (wide, regular, diamond merkin) we finished up with a sprint to COT.

We finished our bootcamp with announcements, prayers and praises

Tinsel Out…

 

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