All The Jacks

Alcatraz has so many options for doling out the pain. With the recent snow there was still areas of ice so decided to stay on campus and use those resources.

Warm ups: SSW (Jumping Jacks), Hillbilly Walkers, Imperial Walkers, Seal Jacks, Merkins, Squats, Plank Jacks, Mountain Climbers, Squat Jacks, LBC, Flutter Kicks

Four Corners on Field:
Wind Up
1st Corner 20 – SSH
2nd Corner 20 – SSH, 15 – Squats
3rd Corner 20 – SSH, 15 – Squats, 10 – Merkins
4th Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees
Unwind
1st Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees
2nd Corner 15 – Squats, 10 – Merkins, 5 – Burpees
3rd Corner 10 – Merkins, 5 – Burpees
4th Corner 5 – Burpees

Partner Up
Wall: P1 – Wall sit, P2-Bear Crawl, Flap jack – Crab Walk, Run to Fence
Playground: P1-20 Dips, P2-step ups, Flap Jack 3x
Benches: P1-Derkins, P2-Run to end of parking lot Flap Jack

COP2: SSH, Loungers, Big Boy Sit-ups, Box Cutters, Peter Parkers, Saved the best Jack for last – Jack Webs

COT

Always honored and appreciate the support.

Cornhole
Out

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Laces In – Not for the weak minded or those that are hungry!

4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Quick Adjustments at Quagmire

It was a cooler morning than anticipated when YHC rolled into Quagmire to set up the day’s activities. As soon as I got there, I realized my original plan wouldn’t work because there were two semis parked in the middle of the ideal workout space. But, I’m flexible, and quickly made adjustments to the weinke to accommodate, then drove off to meet the other PAX.

Ten HIMs beat the fartsack (and, to their dismay, failed to check the Twitter machine) to post this morning. As the clock ticked to 0515, a brief disclaimer was disclaimed (“You will go upside down today, so modify as necessary…and be sure to breathe”), and off we went for a mosey through the parking lots with some knees to chest, high knees, and toy soldiers before circling up outside Books-a-Million for a short COP.

COP

10 Windmills IC

20 Moroccan Night Clubs IC

15 Merkins IC

Quick stretch in downward dog then honeymooner, with some side to side low plank (6″) work and a brief battering ram for good measure. Recover to our feet and mosey to the red balls for some more warm up.

Originally, YHC was going to call this the “Paula Abdul” burpicide, but the lyrics to “Opposites Attract” actually say “two steps forward, two steps back,” which gets you nowhere, and that’s unacceptable. So, it went nameless. But, we did what worked out to two burpees and five LBCs at every ball (ten balls total), running forward two balls, do two burpees, then back one ball, five LBCs, etc., all the way across the front of Target. Lots of mumblechatter that this didn’t feel like just a warmup. But we were warmed up by the end, so the title fit.

With the six in, quick mosey to the (semi blocked) roadway between Target and Home Depot for

The Thang

Partner up for a Dora inspired, wall dependent workout. Partner one ran across the street to the broad wall facing Home Depot to complete two wall walks (plank to BTW to plank; aka “wall worm” in the exicon, but it’s one of two definitions, so wall walks was preferred). Partner two found a spot on the Home Depot wall to complete as many reps as possible of the prescribed exercise, When partner one returned, switch places, keep counting reps for a cumulative total.

Exercise breakdown:

100 air humpers with feet on wall (aka “glute bridge”)

200 Rockette chairs (Peoples Chair with alternating leg kicks, single count – it’s a good burn)

300 sit ups with straight legs up the wall (try to touch your toes!)

400 plank wall taps

500 calf raises

All groups made it to the calf raises, but no groups got through all 500 reps (that’s a lot of calf burning) before time demanded a quick mosey back to COT.

Announcements

  • Read your newsletter
  • Rooster was fun; keep an eye out for other CSAUPs coming up, like the Yeti on Feb. 24 (make an 18-man team if you need to, but try to be a part of it)
  • Read your newsletter

Praises and Prayers

  • Tater’s a grandpa (but he doesn’t know what to call himself). Grandson Fletcher was born at 32 weeks, so he’s in the NICU. Prayers for Fletcher and his parents.
  • Royale’s mom’s surgery went well; prayers for full recovery
  • Royale’s aunt was bit by a dog, so prayers for recovery there too
  • YHC’s in the middle of leading another missionary training that has been filled with bumps; pray for peace and wisdom

NMM

I didn’t get to share this at the end – I’m bad about actually having a message during the workout. The words come later.

My word for 2018 is “deeper” – deeper faith, deeper relationships, digging deeper, etc. It seemed innocuous enough when I chose it, but this past week has showed me that it is anything but. In my role of training and equipping new missionaries, I spend countless hours putting together week-long training events that directly affect the lives of people looking to live long-term in cross-cultural ministry. I love what I do, and though I’ll admit that there’s no perfect program, I think we’ve built a pretty good thing here.

So naturally, it’s extremely frustrating when I have to change things, especially last minute.

Like when it snows and the city shuts down on the first day, and I have to somehow provide food and transportation to 11 people. Or when I have to cram a 5-day training into four days without going outside the 9-5 schedule because of childcare constraints. Or when I have to teach somebody else’s session because the presenter has to attend to a family health issue and the backup presenter is out of town. Technology issues, schedule issues, supply issues, the list goes on. Just when I think I’m making progress (two steps forward), something happens and I need to change something (one step back). I feel completely out of control.

All I can do is trust God.

God answers your prayers, but it doesn’t always happen the way you expect.

More trust. Deeper faith.

I’ll let you chew on that.

-Jedi

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Pantheon Tribute to Mr. Clean and His Bride

Warmup:  Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1:  Side Straddle hops to summersault to Station 2:  Pullups on Fence,

Station 3:  Bombjacks to Lunge to Station 4:  30lb kettlebell swing,

Station 5:  Burpees to Crabwalk to Station 6:  50lb Ruck Press,

Station 7:  High Knees to Bear Crawl to Station 8:  20 lb Sandbag American Hammer,

Station 9:  Squat Jumps to 1/2 Suicide to Station 10:  40lb Sandbag Slam,

Station 11:  Goofballs to Bear Crawl to Station 12:  20lb Ruck Upright Rows,

Station 13:  Roll Merkin to Gorilla Walkers to Station 14:  10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers:  For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life.  For Lutefisks mother to be cured of cancer.

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Cones, Cones and more Cones

Dynamic Warm up
COP – The Usual
The Thang – Cone workout
Cones were laid out next to every tree along road between Home Depot and Buffalo Wild Wings.
Did cones in groups of four.  After completing an exercise we ran back to the last cone of the previous set.  For the first set we ran to start of parking lot.

# Area Qty Exercise
1 Arms 20 Merkins
2 Legs 20 Squats
3 Abs 20 Russian Twists
4 Body 10 Bomb Jacks
5 Arms 20 Wide Arm Merkins
6 Legs 20 Jumping Lunges
7 Abs 20 Hello Dollies
8 Body 30 SSH
9 Arms 10 Diamond Merkins
10 Legs 60 Calf Raises
11 Abs 20 Rosa Lita’s
12 Body 10 Flying Squirrels
13 Arms 15 Hand Release
14 Legs 20 Jump Squats
15 Abs 20 Freddy Mercury
16 Body 20 Mtn Climbers
17 Arms 15 CDD’s
18 Legs 10 Monkey Humpers
19 Abs 20 Box Cutters
20 Body 10 Burpees
21 Arms 10 Mac Tar Jai
22 Legs 20 Sumo Squats
23 Abs 20 Flutter Kicks
24 Body 15 Donkey Kicks

Appreciate everyone picking up the cones on the mosey back, while I brought in the six.  Oh yea that was me.
Wall sit with 5 bomb jacks each

Mosey to COT
Prayers Jedi – Work Challenges, Homeless
Praises – Da Vinci – New client, Lutefisk’s Mother

Appreciate the support this morning. Much needed.

Cornhole
Out

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What’s that Smell, C’MON Man

6 Ruckers
5 Bootcampers
1 Runner

Moving Dynamic Warm-up

COP – The Usual exercises

Partner Up

Ab/Arm Combo’s thrown in throughout the beatdown

Partner Up

P1 – Exercise, P2 – Run around Chick-Fil-A, Flapjack

Dips

Squats

Mt. climbers

Ab arm Combo

Evacuation movement #1 Short mosey Mattress firm to compounding 4 corners

Wind Up

1st Corner 20 – SSH

2nd Corner 20 – SSH, 15 – Squats

3rd Corner 20 – SSH, 15 – Squats, 10 – Merkins

Merkins were performed at a faster than normal pace in order to evade the crisp morning air.

4th Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees

Unwind

1st Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees

2nd Corner 15 – Squats, 10 – Merkins, 5 – Burpees

3rd Corner 10 – Merkins, 5 – Burpees

4th Corner 5 – Burpees

Mosey to Best Buy wall

Wall Sit

Run to Middle Island

AB/Arm combos

Evacuate to a new wall section, you guessed it, Cable Guy!

Repeat wall sit further down the wall

Mosey to COT

Another evacuation order was given and COT was moved about 40 feet from the usually designated area.

Many Prayers this morning both spoken and not.

Always an honor to lead and appreciate the opportunity Cable Guy.

Cornhole
Out

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Holiday Run and Gun

Run and Gun experienced its largest numbers of recent times this past Wednesday night.

 

Two PAX – CC (Tiny) & Twister kicked off RNG at 5:15 with a pre-ruck and a short visit with Quack Attack and his son (searching for an Eagle project).

At 6:15 the rest of the PAX joined with Cornhole and CG running with the balance (four) rucking with two coupons 40 lb and 60lb (courtesy Cornhole) and executing the 7 – seven minutes rucking followed by three exercises, rinse and repeat until time is called.

After COT – where we offered prayers for PAX Mr. Clean,  Cornhole, CG, MF and Twister adjourned to Six Pence for 2nd F where libations and hearty fare (including properly toasted bread on CG’s BLT) were shared.

Happy New Year to all the PAX across the US

 

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2017 Clave Boss 5k/10k & Christmas Convergence

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – http://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – http://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Final Shopping Days at the Swamp

After setting up some fun cones I made it to the AO to see the large group of PAX ready for the day. We had a special guest return of Jerry Lewis back on leave from his military training. Great to have him out! We also got an FNG that several men EH’d from our monthly 2nd F beer social.  He received the name “Wingman”for the old barhopping days with your boys…

With an FNG I gave a long disclaimer and the ruckers started on their way out…the campers followed me.

Mosey down the streets with a run and dynamic warmup.

Made it to COP where we completed to following:

24 SSHs

24 MNCs

19 Squats

11 Windmills (by now the mumble chatter has  started on my sporadic stops)

12 Merkins

11 Ski Abs (I was just being lazy, no other  rhyme to my counts)

Mosey over to the Rivergate Fountain for some speed shopping!

I set up 8 cones in front of eight different stores around the area, or goal was to split into groups of four  and make our speedy stops at the shop and do the two exercises listed at that stop.  Once you completed the two exercises your group ran around the large circle and moved to the next store in front of your previous cone.

The  exercises at each cone consisted of :

#1 25 Carolina Dry docks

#1 20 burpees

#2 40 LBCs

#2 40 Squats

#3 20 bombjacks

#3 30  moroccan night clubs

#4 20 merkins

#4 25  squat jumps

#5 30  Freddie mercury’s

#5 20  wide arm Merkins

#6 40  Side straddle hops

#6 30 Ski Abs

#7 20  dying cockroaches (my fav)

#7 20 diamond Merkins

#8 25  Imperial walkers

#8 40  calf raises

Most of these exercises were in double counts – and in cadence.  The laps were long and the reps were high!  Everyone broke a good sweat and we ran out of time for our last 4 extra shop stops of the day…  so we  trucked it back to COT two minutes late.  Each group completed all eight stops!

At COT I got to share the story of my recent experience with my nine-year-old son. Seems the kids at school have been telling him that Santa is not real so he came home and ask my wife the truth about Santa Claus. Luckily for me she was prepared and had a wonderful two page note that she shared with him about the spirit of Santa and giving and God during Christmas.  I shared that note with the PAX.

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Pantheon: 45min Plank…..can you do it?

It was forecast to be 100% rain at 5am and when I let the K-9 out at 4:40, it was not raining. Thank you Sky Q!! It drizzled on and off but no downpour. I was glad to see 7 PAX arrive so that me and Fish Stix did not push each other to the point of Merlot splash. Was nice to have even number of 8 because I’m a little OCD and like even numbers.

Away we went after the disclaimer and other chatter….

Mosey to back of school and form the letter “L” under the over hang to stay dry…..one time its drizzling

  • 20 SSHs
  • 10 Windmills
  • 20 Squats
  • 10 merkins

Mosey to swings

  • 20 swing crunches
  • 10 Inch Worm Merkins
  • 2 rounds

Mosey to road behind school (rain stopped)

  1. Run 100 yards, do 100 SSHs, Run back and plank for 6
  2. Run 75 yards, do 75 Mtn Climbers, Run back and plank for 6
  3. Run 50 yards, do 50 LBCs, Run back and plank for 6
  4. Run 25 yards, do 25 Merkins, Run back and plank for 6
  5. Run 10 yards, do 10 Burpees, Run back and plank for 6

Mosey to far side of school and form “L” again drizzling again

  • Lazy Dora 1,2,3
    • 100 Merkins – Partner 1 Planks, Partner 2 does 10 reps and switch back and forth
    • 200 LBCs – Partner 1 Planks, Partner 2 does 20 reps and switch back and forth
    • 300 squats – Partner 1 Squat Hold, Partner 2 does 10 reps and switch back and forth

Mosey to front of school find grassy spot

Jack Webb Plank Jacks

  • 1 merkin, 1 plank jack: 4 overhead claps
  • 2 merkins, 2 plank jacks: 8over head claps
  • 3 merkins, 3 plank jacks: 12over head claps
  • 4 merkins, 4 plank jacks: 16over head claps
  • 5 merkins, 5 plank jacks: 20over head claps

COT:

We talked about some of out favorite things about Christmas. Some of them were Cards, giving gifts, smiles on kids faces, being with family and my own was the peace and quiet on Christmas Eve was always my favorite…..away from the chaos of life.

We live in scary times; loss of jobs, marriages are tough, kids are angry or depressed, war, terror, fires, hunger, division and illnesses. No different than 2000 years ago in Bethlehem when the king was killing people at will and the roman soldiers were occupying the land and it was intimidating and scary. However they whole point of Jesus coming on Christmas was to remove fear. Believe in him and know the peace he brings and be confident that he has your back and you wipe fear from your future.

Humbled and honored to lead. Thank you Fish Stix!

Cake Boss

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