Walk Like an Egyptian

5 PAX joined YHC in the early morning for a bag of mixed eggs. Unsure of how the Q had prepared for, we got right to it at 0515.

The Warm-up: all IC

  • SSH
  • Al Gore Nightclub- Hold Air Squat like normal Al Gore, but do Moroccan Night Clubs during
  • Fly Sun Gods- forward bend at waist, one leg straight back, doing arm circles
  • Chinook – Overhead arm cirlces
  • Peter Parkers

I wanted to get the PAX to the loop in front of the Middle School but didn’t want to just plain mosey there. If anyone knows me, I like to torture the PAX with lunges. The last time at The Ranch, we did 300 yards of lunges. Now I’m not sure how far the distance was to get there but I heard about “Walk Like an Egyptian” It’s an Indian Run style way to get there but instead of running, you hold a lunge on the right leg while the last PAX jailbreaks to the front. Once he gets to the front, switch and hold a left lunge until the last PAX jail breaks to the front. According to my rudimentary post-it note method of measuring the distance off the computer screen, it was around 1400 feet, or just over one-quarter of a mile.

Once there, we partnered up, and the PAX were told to hold their partners accountable for the reps they were performing. All PAX completed 25 reps of the exercise while their partner completed the same number of reps and they ran a lap around the bus loop. The exercises were, and in no particular order, are as follows:

  • Dips
  • Squats
  • Calf Raises
  • CDD
  • Flutters

There may have been others but you get the general consensus of it.  We did a couple of other exercises together over there before heading back to COT for some Mary and one final egg up my sleeve, if you will.

MARY- the last exercise I wanted to treat the PAX to is called Hands of Time. I saw the men of F3 Chicago doing something that looked fun on a news cast and was fortunate enough to find out what is was by reading through the website.

Hands of Time- PAX lay on their 6 in a circle with heads towards the center. Legs are raised at 90 degrees and 1 PAX jumps up, and throws the feet down of all the PAX in a circle. The PAX have to prevent their legs from touching the ground and hold their legs just off the ground until all the PAX have their legs thrown down. We repeated this until everyone had the opportunity to run around the circle, throwing down the legs.

Jiff also taught us a different exercise, the Elbow Plank Knee Taps. That one is pretty self explanatory.

Thank you to Jiffy for the opportunity to lead the PAX.

Wegmans-

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Another Day In Paradise

14 PAX joined HYC this evening (12 from the community). We had a nicely shaded AO during the workout.  Just the way I like it.

Disclaimer. Disclaimed.

The Thang:

COP –

I informed the young PAX that who ever showed the best effort during the exercise would be able to choose the next exercise and lead it.

  • YHC              : 10 SSH; in cadence
  • Young PAX: 10 Merkins; in cadence
  • Young PAX: 10 Big Boy Sit Ups
  • Young PAX: 10 Moroccan night club
  • Young PAX: 10 burpees
  • Young PAX:  1 lap around the parking lot

Next series of exercises: Cone work

  1. We set up 2 lines of 11 cones each. Cones were spaced 3 feet apart.
  2. We divided into two teams.
  3. First set of PAX would side shuffle through the cones and the next PAX would start once their teammate finished. Winners did 10 Merkins, Runners Up did 5 Merkins
  4. Rinse Repeat x3. Everyone did 5 Merkins after each series.

COT:

Name-O-Rama

  • Q#1 to the young PAX: Who is your favorite superhero?
  • Q#2 to the young PAX: What do you want to be when you grow up?
  • Q#3 to the young PAX: What is it going to take to get you there?

We discussed hard work and effort as being necessary to achieve what you want.

Philippians 4:13: I can do all things through HIM who gives me strength.

We then discussed what role Jesus Christ plays in our lives.

Prayers/Praises

NMM:

During and after the workout, I felt like, “I got it”. I got why teachers, teach (why mentors, mentor; why leaders, lead etc). They don’t do it for anything other than the satisfaction of helping youth develop. It’s easy to see myself in these children. These children are young, talented, energetic and in need of a little structure and discipline provided through the example of male role models. It was an honor to play that role, even if for only a short while. Thank you, PAX of The Fort, for supporting our community.

Thank you, Deacon, for the opportunity. And that you for being a true #HIM to these children.

#CoopStrong

 

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Small Groups

3 PAX joined YHC to start the day.

Disclaimer. Disclaimed.

The Thang:

Mosey to pull up bars:

Set#1:

10 pull ups / 25 merkins

Set#2:

8 chin ups / 20 merkins

Set#3:

8 baseball grip pull ups / 15 derkins

Set#4:

8 baseball grip pull ups (opposite side) / 15 wide arm merkins

30 seconds recovery time between sets

Mosey; dynamic stretches. Karaoke L/R, Knees to Chest, Ankles to Hip

COP (all in cadence):

  • 10 Windmills
  • 10 Hill Billy Walkers
  • 10 Moroccan night clubs
  • 10 Peter Parkers; Honeymooners, Downward Dog
  • 10 Parker Peters; Honeymooners; Downward Dog
  • 10 Shoulder Taps

 

Mosey to pull up bars:

Set#1:

8 pull ups / 20 merkins

Set#2:

6 chin ups / 15 diamond merkins

Set#3:

6 baseball grip pull ups / 10 derkins

Set#4:

6 baseball grip pull ups (opposite side) / 10 wide arm merkins

30 seconds recovery time between sets

Mosey – side shuffle between posts

COP#2 – Due to the small number of PAX, I called an Omaha and let the PAX decide their workout:

  • +20 LBCs; single count
  • +Climate Change PAX hold Al Gore position while each PAX does 10 monkey humpers
  • +12 SSH; in cadence
  • +15 bicycles; in cadence
  • +10 flutters; in cadence
  • +5 burpees
  • +10 bomb jacks
  • +8 Boats and Canoes; in cadence

 

Mosey to The Wall

  • BTTW 40 seconds
  • 25 Donkey Kicks
  • BTTW 20 seconds
  • 10 Chinooks; in cadence
  • 10 Overhead claps; in cadence
  • 10 Moroccan night clubs; in cadence

 

Mosey to COT

10 Merkins; single count

COT

Announcements

Prayers/Praises

 

NMM:

Small groups are a big part of what F3 is about. Thank you to the PAX for posting. Shout out to Tube Socks and Youts (Respect!) on a standout first 3 weeks! You both fit right in and it’s awesome to have you both posting with the PAX in the gloom.

Always a pleasure to Q. Thank you  Kielbasa for the opportunity.

 

#CoopStrong

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Opening Presence at the Coop

It was a special morning the Coop this morning because the rain moved out and left a nice humid sometimes breezy morning in the gloom.  15 men joined us this morning and Shinguard started out with the mosey, warm up and Jacobs Ladder

The Message:

Moving from Impact to Presence really isn’t that different because the two ideas are only a couple degrees of separation from one another. This morning we talked about being present with God, with yourself and with your family.  Understanding that we can only experience God in the present, we have to be aware of where our mind is and be present with ourselves and finally be present with our families and understand their needs and serve them where they are not where we want them to be.

The THANG!

Shinguard moseyed us out of the disclaimer toward the band parking lot with some butt kickers, high knees and karaoke along the way.

Circle up in the parking lot for some COP with the following:

  • SSH x 30, Merkins x20, Squats x20, Moroccan Night Clubs x30, Peter Parkers x10, Parker Peters x 12

Mosey to the lower parking lot for Jacobs Ladder between the two light posts.

  • 7 Burpees at the bottom and 1 squat at the top (working down to one and up to 7 with each lap)

Then Chicken Hawk took the reins and took us back to the band parking lot for some sprints.

  • 10, 20, 30 yard suicides
  • 30, 20, 10 yard suicides
  • 100 yard 50%; 100 yard 100%
  • Bear Crawl 5 – 1 CCD, 5 more 2CCD, etc up to 50 yards and 10 CCD

Mosey to Bermuda Triangle in front of the school

  • Round 1: 20 Merkin, 20 Squat, 20 LBC with Bear Crawls in between
  • Round 2: 20 Wide Arm Merkins, 20 Jump Squats, 20 High Low Flutter
  • Round 3: 20 diamond merkins, 20 Jumping Lunges, 20 Ski Jumps

Short Mosey to the wall

  • Wall Sit while 2×2 plate push down parking lot and back
  • Balls to the wall
  • Finish with Ab Lab.

It was a special morning and I can’t express enough gratitude with being able to post with by 2.0 and lead side by side with him.  Thank you of the Pax that are accepting and encouraging to Shinguard.  This summer is having an impact in my and his life.  Aye!

CH

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Beyond My Comfort Zone

14 PAX joined YHC on this day to push themselves Beyond their comfort zones.

When I was offered the opportunity to Q, I’ll admit, I hesitated for a moment. I had a busy week ahead and wasn’t sure I was up for the challenge of delivering a message during the beatdown. Then I remembered, never pass up an opportunity to Q! They don’t come too often.

Standard Disclaimer, Disclaimed

Disclaimer to my message – I felt it necessary to preface my message and inform that I’m not an overly righteous person. I come before the PAX with a heart of humility. I come before the PAX not with an attitude of confrontation, but rather with a heart for caring.

The Thang: 

Mosey around the parking lot. Karaoke left/right, mosey, high knees, ankles to chest, mosey. Ended up down the hill past the pull-up bars and circled up.

COP –

50 SSH

20 Windmills

20 Merkins

20 Peter Parkers, Honey Mooner, Downward Dog

20 Parker Peters, Honey Mooner, Downward Dog

Message: Going into the planning process for the Q, I thought I would discuss with the PAX what was going on in my life, mainly where my faith has led me to this point. I’ve been thinking a lot about my relationship with Christ Jesus because I’m 6 months into a 9 month Journey (Offically called: The Journey) with at least a dozen other PAX in which we’re learning to abide in Christ through scripture, journaling and weekly meetings. It’s an intense program that has really started to transform my level of faith for the better. I could talk more about this process (and certainly that would have been okay!), but I also knew that was well within my comfort zone. I wanted to go Beyond my comfort zone and challenge the PAX to do the same.

I decided, rather, to share how my faith walk as help me to overcome obstacles in my life.

Beatdown: 

Run to Pull Up Bars –

3 Sets:  Partner 1: 8 strict pull ups / Partner 2: SSH

Plank until 6 is finished

Bear Crawl from the pull up bars down to the first speed pump (~50 yards)

Message: James 5: 15-16

15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

I admitted to the PAX I lost sleep when I decided to go beyond my comfort zone with this message. I was anxious and uncertain about my decision. But I also knew by confessing to my Brothers, I could continue the healing process. I then shared with the PAX that I’ve struggled with porn. I was clear in sharing I didn’t put this out there lightly, without a lot of thought or consideration. These PAX I know and respect.

Why put this out there and risk losing that mutual respect? See above – James 5: 15-16.

Stats on Pornography:

$97 Billion Dollar industry

35% of all downloads are porn related

25% of all internet searches are porn related

70% of men ages 18-34 visit porn sites monthly

YHC then asked the PAX: Have you seen the affects of porn on the world? In your community? In your family?

Beatdown: 

Run to The Wall –

BTTW – 40 seconds

35 Donkey Kicks

24 Merkins in cadence

10 burpees

Message: Galatians 6:1

Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.

I felt it was a sign from the Lord when the  Sunday before my Q, my Pastor spent 40 minutes talking about accountability. During his sermon on accountability, I couldn’t stop thinking about the PAX.  F3 is a unique organization that a lot of good comes from. We’re a band of Brothers who desires to lock shields anytime necessary. The problem of pornography can be overcome. It’s much more likely to be overcome if you’re being held accountable. To quote my Pastor, “sanctification requires community”. Again, what an opportunity the PAX provide through this community which is F3! (#WhetStone)

Beatdown: 

Mosey to the Band Practice Field:

Sprint 40 yards, mosey 60 yards (3X).

Bear Crawl 20 yards, 20 SSH

Walk 20 yards, 20 Bomb Jacks

Bear Crawl 20 yards, 10 Burpees

Walk 20 yards, 20 Squats

Bear Crawl 20 yards, 10 Burpees

Rinse, Repeat. Modified with doing half the number of reps.  Also, we didn’t do the 40 yard sprints.

Message: Philippians 4:13

13 I can do all this through him who gives me strength.

This habit, this drug, this problem, can be overcome. To quote my Pastor, again, “our ultimate accountability is to God”.

I wasn’t able to get beyond my problem of porn until I got serious about my relationship with the Lord.

My final question to the PAX that morning in the gloom: What is your relationship like with the Lord?

Beatdown: 

Sprint 100 yards, mosey to COT.

COT –

Name-O-Rama

Announcements

Prayers/Praises

NMM:

It’s an honor to be among the PAX. The process of preparing the message (and beatdown!) was an exhausting one for YHC.  The process also sharpened me in ways I wasn’t expecting. To revisit some bad habits of my past has really helped me to realize how far I’ve come in this life and in my faith. I thank you all for the support.

It’s was an honor to Q.

Maximus – thank you for the opportunity.

#CoopStrong

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Block Party/Colosseum Colombia Team Send off!

28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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Beyond Adversity

Adversity: A state or instance of serious or continued difficulty or misfortune  through showing COURAGE in the face of adversity. 

The Beyond workouts have been influential in pushing us all beyond our normal tendencies. As each of the Q’s created hard, meaningful, powerful workouts, the messages have been even more impactful. I dug deep into why F3 has been so impactful to me for the past 5 ½ years and realized that if I wasn’t Headlocked by Sen Tressel and Decible, I would never have found the reason why I am who I am, nor stepped outside of my comfort zone. As many know, I am not one to speak messages or bring attention to my birth defect. Yes I love to rattle the Q’s and bring sarcasm – but that is to hide my anxiety and self-awareness. Growing up with a birth defect being extremely skinny and frail had a huge negative impact on me: from being prohibited from playing organized sports, to ridicule, to hash words, to being left out. Growing up I became extremely self-aware of  how I was different, how I looked, and how people looked at me. Up until college, I had no self-esteem. I was shy and timid. A college roommate encouraged me to hit the gym with him and from that point on, I became a gym rat for the sole reason to make my body look normal. That never happened, and I knew it wouldn’t. But I had to find a reason – COURAGE – to face Adversity. When Sen Tressel approached me about F3, he knew that I worked out religiously, but I bet he knew I was missing something. That was the fellowship and faith aspect of my life. Don’t get me wrong, my wife is my treasure, and she see’s through all my fallacies and understands the importance of my working out. Adversity has smacked me right in the face more often than not, and without the courage of my F3 brothers, pushing me, encouraging me, accepting me, I would not be a better man, husband, nor father. If you asked me 20 or 25 years ago to participate in a GoRuck Tough, a Mudrun, a 5k, a CSUAP, I would have said something that is not print worthy. We all deal with Adversity, we deal with it differently, but courage is the root of the means to fight adversity. I will never be normal, I will never be as strong as Maximus or as fast as Sen Tressel or courageous as Dark Helmet, or a leader like CSPAN, but without F3 and our brothers locking shields together, adversity would overrule our lives and we would not find the courage to push each of us through the hard time.

So the Thang represents one of the hardest WO’s F3 experiences. I thank Jekyll for introducing the board of pain many years ago. But I wanted to put a twist on it – different exercises and a little more running. I wanted each of us at Beyond to encourage each other to push through the adversity that the box of pain presented.

Ran ½ mile to the FMHS ROTC pull up bars. Conduct each exercise listed on box of pain, then run around the parking lot (approximately 0.3 miles). Complete as many as you can until Q halts WO.

100 LBCs

50 Burpees

25 Pull Ups

100 Big Boy Sit Ups

150 Squats

100 Merkins

100 Mountain Climbers

Wrap up with round of 10 count Abs:

A = American Hammers

D = Dying Cockroaches

V = V-ups

E = E2K (oblique crunch with RL on L knee then switch

R = Rosalitia

S = Sit ups

I = Imperial Walker on your back (bicycle)

T = Tummy Tuck (LBC)

Y = Yo Rosalitia this is Dolly (Start in Hello Dolly brings legs together then bring legs up)

Run back to COT

Thank you Maximus for allowing me to Q Beyond and for us all to find Courage to fight through Adversity everyday. F3 is a conduit to each PAX finding the courage and accountability to get through whatever Adversity your are dealing with, and F3 brothers are the foundation to help each of us through adversity.

Trucker

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Shovelflag handoff @ The Coop

Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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The Coop: Mixed Meters

24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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The Varsity: Kielbasa and Cake….sweet and salty mix!

9 Pax and YHC came ready to get after it at The Varsity.

Thanks to Kielbasa for the Q and opportunity to lead. Never pass on opportunity to lead as it provides a so many life skill and is so worth they little bit of effort for wealth of payoff.

High Intensity Interval Training is what Varsity is all about. I tried to keep the heart rate up during our 45 mins and we got a little sweat going as well.

The Thang:

Little warm up mosy

Some shuffles, karaoke, lunges, high knees, butt kickers couple of squats and moracan night clubs and away we went

1st Set

  • Pull ups = 30 seconds
  • Side Straddle Hops = 60 Seconds
  • Burpees = 90 seconds
  • 1min rest
  • repeat 4 times
  • Sprint up hill to 4th tree
  • Squatr jumps = 10
  • Lunges = 20 1st round each leg, then 15, 12, 10
  • Calf Raises = 30
  • 1min rest
  • repeat 4 times

Fun had by all!

Impact is theme of the next 2 months. Ready newsletter for 60 day challenge!

Cake Boss out!

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