Read directions and go…

Short mosey over to band practice parking lot with some high knees, butt kickers, and high skipping.  Next we circled up for the following warm-up:

  • SSH, Imperial walkers, cherry picker, mountain climbers, Moroccan night club, hillbilly walker
  • Stretching – downward dog, honeymooner, sitting down with knee up pressing elbow on knee to stretch your back, and last we laid on our backs and pulled knees to chest

Then on to the fun.  Staying on the practice field parking lot, we had 2 sets of activities spaced out 40 yards.  One station had cinder blocks for us to play with.  We split into 2 groups where the goal was to perform the first exercise on the list (some OYO and some in cadence) then run the 40 yards to the other set of activities starting at the top of the list, performing that exercise, then back to station 1, etc.

Station 1 – w/ blocks

5 Block shoulder press (x2)

10 Lunges (10 each leg) with block

20 Curls

30 Dips on block

40 American hammer with block (single count)

50 LBC

60 Ski jumps

60 Calf raises

50 Plank jacks

40 Squats with block

30 Bench press

20 Row with block

10 Merkins using block alternating arm (10 / arm)

5 Plank alternating shoulder taps (5 each)

 

Station 2 – no blocks

5 Burpee

10 Diamond merkins

20 Knee to chest jumps

30 Mountain climbers

40 Monkey humpers

50 Seal jacks

60 SSH

60 Moroccan night club

50 Shoulder presses

40 Crab cakes

30 Flutters

20 Flying squirrel

10 Durkin (get partner to put feet on back)

5 Dive bombers

 

Wrapped up and mosey’d back to COT and met up with #lacesout group.  We all had the pleasure of having FNG – Gilligan join us from Florida.  Thanks Pusher for dragging him out!  Had a great time and glad we made it through all exercises with no PAX left behind!

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The BeachBall

Neighbors and police were alerted of a suspicious shadow dropping off cones and a dangerous-looking gray mass onto dark, empty parking lot and then driving off to meet with CEO-looking PAX at Walter Elysha. YHC started giving the disclaimer but Site-Q Bonsai felt insecure about Latino accent and wrong use of words so he took over and messed it all up.  FNG was very confused and the rest, embarrased.

Warm-up

Mosey on running track swinging some Buttkickers (Site-Q alerted YHC that A**kickers is a curse word), high-knees and uphill Karaoke.

Once in COP: SSH – Windmills – MNC – Squats – Doggie paddles – plank and 6-inch keeping mississippi count.

The Thang

PAX were asked to perform Bearpees along ten trees.

-Nine???  Someone complained.  -How do you expect us to bearpee eight trees? There’s no way I’m gonna bearcrawl seven trees.

But in the end pax overcame and did all six trees as originally requested.

Mosey to parking lot next to lady who doesn’t like PAX screaming.  Backwards uphill climb.  At this point attempting to do the pain stations seemed pointless since most PAX were out of breath, so YHC simply introduced the BeachBall (see pic), which PAX bounced around like infants.  LBCs ensued while rotating BeachBall and then the ArmWrestlingRollingCarousel (patent pending) was introduced:  PAX lay flat on their bellies facing each other in two rows, and arm wrestle in manly tension while one reads theme verse (Isaiah 41:10). Then one row rolls over and faces next contendor while new PAX reads verse.  Rinse & repeat until all have read verse (arm switch when first row is done rolling).  Of course, Long Shanks arm-wrestled two at a time in an audacious display of arrogance.

Co-Q Cornhole took over at this point with what was left of PAX, but mercilessly had all bearcrawl downhill on reenactment of Civil War battle but with pinecones.  People’s Chair for all while two PAX graciously jumpjacked  with the sunrise behind, silhoueting the too much barBQ from the night before.  Deconstructed Burpees took everyone by surprise and there was a lotta groaning and destructive chatter.

Derkins, step-ups and dips brought joy back to brave PAX.

Then alternating pull-ups, step-ups and laps around kiddie park.

ABS

Ab-lap where Atticus over-underperformed, making Pusher blush, but he claimed him as Q-school disciple all the same.

FNG was interviewed an named Oz, but YHC missed out on all the cultural references.

PAX were encouraged to not be anxious and prayers were lifted up.

2nd F at Peach Stand in support of community business.  A joyful moment.

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Winter Olympic games

Mosey over behind the school to the hill with the light poles. Worked our way up the hill stopping at each light pole doing a different exercise at each.

 

SSH

Hill Billy Walker

Carolina Dry Docks

Low Slow Squats

LBCs

 

Move back down to the bottom of the hill for arm circles (forward/backward)

 

The Thang:

When I accepted the opportunity to Q I decided I would try to do something that would incorporate the upcoming winter olympics.  I also want to try and use some coupons (cinder blocks and 2 logs) that I had acquired over the past year.  With that I came up with the following “events”

 

1. Speed Skating – Apolo Ohnos

2. Cross Country Skiing – Carry logs down to cones (switch with partner) and back

3. Moguls – jump over cinder block and back

4. Bobsled – with resistance bands partner 1 would do high knees while partner 2 provides resistance
  – round 2 broad jump

5. Ski Jumping – 180 and 360 jumps

6. Biathlon –

7. Nordic Combined – Big Boy sit-up with partner passing cinder block

8. Curling – With cinder block – chest press and overhead press (rotate once team on the log gets to the cones)

 

 

All teams would continue with their exercise until team on event 2 completes their event (down and back)

After looking back on the Q I would have slightly changed the directions for the pax and everyone would perform the same exercise while one team took turns on the log carry working their way down the list.  I have found as I continue to gain more experience q’ing a workout I find myself trying different things.  Some of those things I feel go really well and others I use as a lesson learned.  I take this as a lesson learned to ensure I provide more directions to the pax for better organization.  As in life if you are comfortable with the status quo are you truly making yourself better?  Don’t be afraid to fail and if you do fail and you are able to learn from it is it really a failure?

 

 

 

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Going Primal at Pantheon

At 0514, Pusher learned that YHC had the Q for Pantheon this morning and acknowledged that he needs to check Twitter more often. But, he stayed, along with six other PAX who didn’t know what they were getting themselves into.

At 0515, the disclaimer was given, and a promise was made that there would be no levitating, as apparently that was a concern to some.

Took a long, slow mosey around the back of the school with high knees, lunge walks, knees-to-chest, and toy soldiers thrown in before circling up in the side/hidden parking lot for COP.

COP

10 Slow windmills IC

15 Hillbilly walkers IC

20 Moroccan night clubs IC

Wrist and elbow mobility (wrist circles, elbow circles, wrist lock, wrist stretch)

10 Merkins IC

Quick downward dog to honeymooner combo for good measure

Mosey back around to the front of the school for the real fun.

The Thang, Part 1

I am a huge fan of exploring mobility and building flexibility and athleticism at the same time. This morning, we did a series of different animal “walks” or “crawls” in front of the pillars, as there’s a nice, straight, flat area to work with. We didn’t get through all of them, but this was the plan:

Bear crawl (2 lengths)

Crawl bear (1 length)

Anteater walk (1 length; Tesh complained about this a lot, so you know it burned)

Crab walk (forward 1 length, backward 1 length; Never Never is a king crab walker)

Fiddler crab (lateral crab walk, facing the school for 2 lengths; Shady modified with some sort of flipping breakdancer spin move, while Pusher, Sugar Daddy, and some others modified with what ultimately turned into a butt scoot)

Monkey/gorilla crawl (facing the school for 2 lengths; Lutefisk demonstrated good form with pointed toes and everything)

Sneaky gorilla (1 length, lots of knuckle dragging, i.e., glove destroying)

Low bunny hops (1 length)

We didn’t get to komodo dragon crawl, chameleon walk (this one would be a real crowd pleaser), frog jumps, and one or two equally horrible others. But, with time running short-ish, I wanted to make good on my promise to alleviate the pain and bring back the inverted burpee. So up we went to the soccer field for

The Thang, Part Deux

Burpee 11’s just sounds bad. Add in a bear crawl and LBCs and it’s even better. Cones were lined up 30 yards apart with a row at the halfway point. PAX started with 10 burpees, bear crawl to the middle cones for 20 10 LBCs, then bear crawl to the far cones for 1 inverted burpee. Bear crawl back to the middle, 20 10 more LBCs, and bear crawl to the start. Rinse and repeat, 11’s style (9 burpees, 2 inverted burpees, 8 burpees, 3 inverted burpees, etc., but always 10 LBCs).

We got maybe halfway through this last part before time ran out and we moseyed walked to COT to wrap up.

Announcements

  • Fish Sticks needs a Q for next week, but YHC is apparently not invited. Pusher and Shady both indicated they were possibilities.
  • Yeti is coming up February 24. Do it, or make a relay team, or pass out water, or something.
  • Read your newsletter.

Prayers and Praises

  • Pusher mentioned Cesspool (PAX in Columbia) is in a hard place, as his wife is having health issues that came to a head over the holidays. Prayers for her, and for him and their kids.
  • Shady has a friend at work dealing with infertility
  • Shady is also looking at pursuing another job within his organization
  • Praise that Tesh’s job is going well, even if it means he has to work to make money

Thanks to Fish Sticks for the opportunity to lead these men, and for the PAX who put up with this nonsense. You don’t get better if you don’t push yourself to do new things, and I think we did a few new things, and had some fun in the process.

-Jedi

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Leg Day at #Colosseum – 1/23/18

6 men joined me the AM for Leg Day at Colosseum.

Mosey around the parking lot for a while.

Warmup

  • 30 Side straddle hops
  • 10 slow 4-count windmills
  • 20 4-count mountain climbers
  • 20 4-count peter parkers
  • 20 low slow squats

The Thing

2 legs exercises followed by a lap around the parking lot, followed by an ab exercise

  • 20 Jump lunges (Mary Catherine Gallaghers), 50 squats, run lap, 20 4-count flutters
  • 30 yard broad jumps x2, 30 lunges, run lap, 25 LBCs
  • 60 step ups, 20 jump squats, run lap, 15 4-count heels to heaven
  • 30 yard lunge walk x2, 20 bombjacks, run lap, 25 diamond LBCs
  • 30 jump lunges, 25 jump squats, run lap, Captain Thors to 7×28
  • Lunge walk to COT

Announcements

  • Yeti
  • Mentoring opportunity at Bethlehem Church in Paradise

Prayer requests

  • Officer Doty + Family
  • Friend with fertility challenges

– Ginsu

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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Pre-Joe Davis and 6 PAX words

Dynamic warm up of lunge twists, toy soldiers, back extension/inch crawl, arm circles and shoulder pulls.  Mosey to  field 1, take a lap and circle up.
.
 COP, all in cadence:
.
  • SSH x 40, Merkin x 10, IW x 20, CDD x 20, Slow Squat x 20, Crunchy frog x 10, Makhtar Jai x 20, Windmill x 10, Diamond merkins x 15, LBC x 25
  • Mosey to playground and split into 2 groups:
  • Group 1 does 10 pull ups while group 2 does 20 dips (flapjack).  Repeat two more times.
  • Mosey to the concession stand wall:
     Peoples chair with overhead hand clamps, recover and shake ’em out
     Lunge walk to the end of the infield, and then jog back
     Peoples chair part 2 with overhead hand claps
     Crabwalk to the end of the infield
 .
Hand off to Bolt
 .
  • Figuring in the cold, this was the running part of the workout. 5 cones were evenly distributed across the entire parking lot. With many going to Joe Davis, we targeted 20 “movement” minutes.
  • The layout was to run to each cone and do a designated exercise x5 with a full length parking lot sprint back. The catch was each PAX took turns picking the exercise for each run. During each ‘rest’ after every sprint, PAX took turns giving their word of the year with a brief explanation and goals that applied to that word.
  • While I do not remember which 6 exercises were chosen, burpees were definitely in there. And I assure you, we did not get cold for those 20 minutes.
  • The words of the 6 PAX were as follows (thank you to CrabCakes for helping remember the words at our kids’ basketball game):
 .
  1. Open – Sugar Daddy
  2. Joy – Crab Cakes
  3. Enjoy – Tesh
  4. Shady – (Positive)
  5. Smuggler – Consistent 

.

Seek – Bolt – I expanded on my word and let the PAX know I want to seek to improve in all 3 F’s, but especially on the 3rd F. I need to seek to take advantage of the resources available through F3. I need to be more willing to reach out to seek assistance to improve physically, mentally and spiritually. Especially though on the 3rd F, as a ‘seeker’, I need to reach out and ask the PAX for assistance. If you have read this far and wish to extend your experience to me, please reach out and do so.
 .
Announcements, prayers and praises were fairly quick with a dash to Joe Davis!
 .
Noting here I got to spend time with Sparkplug at Joe Davis who I normally only see every so often at Alacatraz! Good talks, Sparkplug.
 .
Thanks for the opportunity to lead. Apologies to Senator Tressel who quickly turned around his end of the BB and the delay was all my own!
 .
 Bolt
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Just in Time

YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold.  It would have been a bad look for the Site Q to be late to his own Q.

The Thang

Mosey to the Band Parking lot for COP

Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.

Mosey over the parking lot loop at the front of the school for Dirty MacDuece.  4 sets of 3 exercises done to 12.  All in cadence.  Lap of the parking lot in between each set.

Set 1 – Merkins, Squats, LBCs

Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury

Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas

Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies

Mosey back to stadium parking lot for Mary.  Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes

COT – Announcements, Prayers and Praises.

Thanks to all that came out on a cold morning.  Your support is appreciated.

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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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Long Route to COT

17 PAX on this 43 deg morning

Warmup: 1 Burpee, SSH, 2 Burpees, Moroccan Night Clubs, 3 Burpees, Imperial Walkers, 4 Burpess, Hillbilly Walkers, 5 Burpees

Wave Merkins to 10, Wave Grave Diggers to 10 followed by a few sprints at 50%, 75%, and AYG

Jacob’s Ladders

Set 1: Carolina Dry Docks 1 to 7 with bear crawl down; Jump Lunges 7 to 1 with sprint back

Set 2: Jump Squats 1 to 7 with long jumps down; Mtn Climbers 7 to 1 with sprint back

Set 3: LBCs 1 to 7 with sprints down; Bomb Jacks 7 to 1 with sprint back

Mosey other parking lot.  Here the “we’re going the wrong way” chatter begins.  Partner 1: Merkins while Partner 2: scales half wall, touches building and back x5

Finish with wall sits, last man to front through all PAX, then BTW for 2 ten-counts

COT… We prayed for families, marriages, and comfort in sickness.

Always honored to Q.

Rocks Out

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