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  • QIC: Deacon
  • When: 11/20/15
  • Pax: Twister, Vanilla Ice, Pusher, Dark Helmet, Lug nut, Corruption, Bird Cage, Sharknado, Rebel, Big Tuna, Green Wave, Car Bomb, Package, Short Sale, Torpedo, Destiny, Assassin, Barry Manilow, Fart Fignewton, Solid State, Bassomatic
  • Posted In: Slow Burn

22 Pax showed up for a moderate workout and fellowship. There were no Kotters but high impact men were in full attendance. Today was Short Sale’s second F3 workout and he did an excellent job. Destiny hopped over a guard rail and yelped at a pitch that most singers can’t hit. He’s appears to be preparing for choir auditions.

Mosey to the parking lot near the in front of Empire Pizza.

COP: SSH (30x), IW (20x), WM (15x), Heals to Heaven (15x), Sumo Squats (15x), MC (20x), Rosalettas (15x)

Mosey to the next parking lot on the left of Lowe’s.

Moderate Wind Sprints: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karoke Left, Karoke Right

Mosey to the guard rails behind Lowe’s.

Drill 1: Dips (15x), Left Steps Up (20x), LBCs (15x)

Drill 2: Decline Merkins (15x),Right Steps Up (20x), Flutters(15x)

Drill 3: Incline Merkins (15x), Decline CDDs (15x), Heels to Heaven (15x)

Mosey to the wall on the right side of Lowe’s.

Balls to the Wall, People’s Chair (3x)

Mosey to the parking lot in front of Lowe’s.

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps for each exercise.

LBCs, CDDs and Squats

COP:

Superman (10 second counts), Pepper Grinders (15x), Chopsticks(15x)

Moleskin:

Our society suffers from men who don’t keep promises. When we fail to follow through on our commitments, it negatively impacts others’ ability to trust us. Be intentional about what you commit to. Deliver once you make a commitment. The secular world also references the need for men to deliver to their commitments as mentioned in Scarface when Tony Montana mentioned “All I have in this world is my balls and my word and I don’t break them for no one.” High Impact Men live up to their promises and commitments.

Relevant Verses:

  • If a man vows a vow to the Lord, or swears an oath to bind himself by a pledge, he shall not break his word. He shall do according to all that proceeds out of his mouth. ~ Numbers 30:2
  • When you vow a vow to God, do not delay paying it, for he has no pleasure in fools. Pay what you vow. It is better that you should not vow than that you should vow and not pay. ~ Ecclesiastes 5:4-5
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It looked easier on the weinke

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  • QIC: Italian Job
  • When: 11/20/15
  • Pax: Apache, River Rat, The Riddler, Good Neighbor, Turbine, Boots, Creed, Popeye, Tinker Toy, Smoke Wagon, Catfish, Bogey
  • Posted In: The Fort

This morning, 13 of the area’s finest came to Petra for a slow burn beatdown. Conditions were perfect – 46 cool fall degrees.

The Thang

Warm-Up

.5 mile mosey around the parking lot

  • Stretch because we aren’t as young as we once were
    • Wide leg left, right, center
    • Right over left
    • Left over right
    • 15 Windmills in cadence
    • 25 SSH
    • 50 MNC

Circle up for the Ring of Fire

  • Hold the plank while all 13 took turns doing 10 merkins

Line up for cross parking lot races (exercise to then run back)

  • Toy Soldiers
  • Run (all you got)
  • Nur
  • Lunge Walk
  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Frog Jumps
  • Bunny Hops
  • Alligator Walk
  • Fiddler Crab

Line up for stationary cool down

  • 15 Crab Jacks
  • 20 Donkey Kicks
  • 20 Monkey Humpers
  • 20 Scorpion Dry Docks
  • 20 Bomb Jacks courtesy of Popeye and Bogey

Mosey to the Wall

  • 2 minutes of People’s Chair
  • Slow Tinker Toy count Balls to the Wall

6 Minutes of Mary (dealer’s choice)

  • LBCs (Good Neighbor)
  • Hello Dolly (Turbine)
  • American Hammer (Boots)
  • 6 Inches (Creed)
  • Plank Twist (Popeye)
  • 20 Burpees (Tinker Toy)

NMM

Always good to see my brothers getting stronger. Great job today everyone. YHC doesn’t really understand “slow burn.” It looked much easier on the weinke. Excellent work by River Rat bringing two newbies in two weeks. Welcome again Boots and Creed. Also, welcome back Smoke Wagon – good to see you back in action.

Final Thought

We are here to encourage and lift each other up. It is in our nature to push ourselves harder when we are running with our brothers. Being competitive by nature sometimes makes us resent when our brothers are getting stronger and faster than us. Life is not a race. We will get where we need to be when HE wants us to get there. And when we see our brothers getting stronger and faster, celebrate with them. Don’t resent them. We are different than what the world wants us to be. We are called to be leaders in our homes, workplaces, and communities. Encourage others and celebrate with them as they succeed. Continue to be the #HIM we are called to be.

Announcements

  • Monday Convergence at FMHS 11/23
  • Thanksgiving Convergence at Springfield Middle 0600 (Fort Mill) 11/26
  • Gladiator Games 12/12
  • Christmas Party 12/19
  • Joe Davis Run 1/9

Prayer Requests

  • The Dry family and the loss of their daughter
  • Work stress
  • Families
  • Travelling mercies
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Ladders Here, Ladders There

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  • QIC: Repeat and Old Bay
  • When: 11/14/15
  • Pax: MacGyver, Photobomb, Tesh, Red Banjo, Magnum, Highlife, Boeheim, Repeat, Old Bay
  • Posted In: The Fort

Thanks to YHC for being so lazy busy this week, this backblast is being posted way later than usual.  Thus, the exact details are becoming a fuzzy, fading memory with each passing gloom.  Nonetheless, both Repeat and I remember all the pax working hard to make each other stronger.

The Thang:

Warm-up:

  • SSH Indian Lunge – Single line formed and pax did SSH, as man in back did lunges to front.  Stopped after everyone had lunged
  • Indian run to next drill bit for Windmills 10x (IC)
  • Mosey to next drill bit for Tunnel touches 15x (IC)
  • Mosey to next drill bit for Mountain Climbers 20x (IC)

Mosey to tree-covered brick garden near hidden entrance of Springs building, and each pax finds a piece of knee-high wall.  Commencing 20 minutes of leg work:

  • 10 squats
  • 10 knee-ups (each leg) on the wall
  • 10 box jumps on the wall
  • rinse and repeat

Mosey down to parking lot with taller wall for People’s Chair

  • Jack Reacher while sitting -10x (IC)
  • 5 slow Bombjacks
  • Rinse and repeat

Mosey across 160 to open field

  • Dan Taylor variant – Jack Webb style of 1:3 ratio of 2 exercises, ascending to 5 reps
    • 1 Squat (ascending to 5 by 1)
    • 3 Knee Tar N’Diayes  (ascending to 15 by 3)

Mosey to Massey hill for ladder #1

  • Up hill backwards starting at 5 Imperial Walkers (descending by 1)
  • Down hill frontwards starting at 1 squat (ascending by 1)

 

Hand off to Repeat

Mosey back to tree-covered brick garden near hidden entrance of Springs building.

  • LBCs
  • 10 X Derkins
  • LBCs
  • 10 X Merkins
  • LBCs
  • 10 X Incline merkins

Mosey to playground and partner up (size doesn’t matter)

One person does an exercise (below) while the other takes a lap around the playground, then flapjack.

  • X 3 for pull-ups
  • X 5 for dips

Mosey to hill for another ladder.  LBCs at the bottom and merkins at the top.
Start with one LBC and 10 merkins end with 1 merkin and 10 LBCs

Close with a few minutes of mary.

NMS

It was great to see Magnum posting again, after some time on the IR.  And some might consider Banjo to be a Kotter.  Of course, it could be that he’s been posting the whole time, and we just didn’t recognize him without all his winter getup.

Repeat and I were honor to Q and appreciate the opportunity.  Thanks MacGyver for having us.

AYE!

 

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Up and Down the Hill

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  • QIC: Senator Tressel
  • When: 11/19/15
  • Pax: Longshanks, Car bomb, McGuyver, Twister, Change Order, Hasselhoff, Wide Right, Old Bay, Deacon
  • Posted In: Laces In

10 strong ignored the threat of rain and converged at Walter Elisha Park.   Some went for a run while the others stayed near the park and followed the Q.  Here is what they did:

The Thang:

Light jog out of WEP, leave the running group,  and circle up in the small lot of UC Synergetic for COP:

All in Cadence:  SSH x 50, Merkin x 10,Windmill x 20, Squat x 25, Pretzel crunch x 15L/15R, Diamond merkin x 20, IW x 25/6″ hold/6″ hold, Gorilla humpers x 25, MC x 25

Mosey to hill at Massey St for Jacob’s ladder, burpees at the top, starting at 3 and working to 10

Reverse lunge walk to top of  hill, crabwalk to bottom of hill, bearcrawl to top of hill

Mosey to small lot next to Springs for Ab exercises:

LBC x 25, American Hammer x 25, Flutter x 15, Superman/Parachute hold x 2

Mosey back to WEP for COT:

NMM

It was plenty wet this morning, but thankfully, warm for November.  I avoided the grass in the park on purpose, but didn’t find the wet asphalt very forgiving today.  The hill on Massey Street was slick and I had to modify some of the planned exercises this morning.   But, as usual, no complaints from the Pax.  Everyone cranked out the reps, up and down the hill,  which is where we spent the majority of the morning.    We had another strong group today and it was a pleasure and a privilege to lead them.

Anouncements/Prayers/Praises

Monday AO convergence (Fort Mill High), Thursday convergence at the Ranch, Turkey Trot in Baxter is sold out on t-shirts, but can still run.  Nashville Giving Tree to benefit single moms, Longshanks/Dark Helmut are Qing a 2 hour workout on New Years Day. Don’t forget happy hours in RH with Twister (don’t let him drink alone).    It’s all in the newsletter.

 

 

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Lead yourself by following your heart

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  • QIC: Double D
  • When: 11/17/15
  • Pax: Cake Boss, Mainframe, Deacon, Twister, Winner, Anchorman, Solid State, White Lightnin', Gears, Zima, Kotter, Gopher, Change Order, Farfegnugen, Spiderman, Dark Helmet, Barry Manilow
  • Posted In: The Ballroom

18 pax posted to The Ballroom on a pleasant Fall morning for a deceptively intense dose of pain generated from a short & sweet Weinke.

The Thang

Mosey to the parking lot in front of Postal Route with karaokes and backwards running in route

COP w/all moves IC x15 — IWs, Mtn climbers, Windmills, Parker Peters, Moroccan night clubs, CDDs, Monkey humpers, SSHs

AYG run to cul de sac at bottom of warehouse road

Extended plank sequence

Mosey to warehouse parking lot

Bunny hops over 12 cinder blocks + run lap around parking lot + Merkins x10
(Rinse & repeat for 10 cycles)

6MoM w/all moves IC x15 — Freddy Mercurys, High slow flutters, Russian twist, Peter Parkers

Run home

COT

NMM

Nice work by the pax putting on a good show for the crew pouring concrete in the gloom…I’m sure we made for some lively chatter over coffee and donuts when the morning roach coach pulled up onto the scene.

Lots of vigorous mumblechatter among the pax at the launch and throughout the first half of the workout.  Then the fun truly kicked in with the sequence that involved ten laps around the Gold Hill Speedway.  No paint swapping but there was plenty of encouragement shared among the pax.  Including other miscellaneous running, we notched 2.5 miles today.  None of the pax on hand can claim they are not a runner.   #everyoneisarunner

The message today related to leadership, starting with myself.  We see examples daily of good and bad leadership.  The worst of all is when there is NO leadership.  All men are called to lead.  All pax have the gift of leadership in some form etched on their hearts.  Start there.  Find your purpose, find your spirit and take a step in that direction.  It does not have to be headline worthy and it does not have to pull along a swarm of followers.  Start now.  As a wise friend once told me, “You can’t adjust course until you untie from the dock.”  If I make the right decisions (especially the small ones) that move me in alignment with the true core principles in my heart, I will be leading while I am following.

Thanks to Change Order for the opportunity to Q — it is always a privilege!

 

 

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Nut Gazer Leg Throws @ Alcatraz

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  • QIC: Geronimo & Royale
  • When: 1/14/2015
  • Pax: Funhouse Willy Bojangles Smuggler Cable Guy Corruption FNG Chastain
  • Posted In: Alcatraz

This Saturday was the start of the chilly fall weather (34 degrees through the hour workout), but a great weekend!  Props to my Mud Run partner Geronimo for stepping up when Gears had a Q conflict.  We all found out by the end of the day that the replacement can usually be harder than our “pros”.

The Thang:

Needed to get warm so we started with a nice jog out and around the outside road circle and back.

COP

20 IWs 25 SSHs 10 Merkins 20 Squats  20 MCs 10 Windmills 15 Plank Jacks  20 LBCs 15 CDDs

For our 10 count, I shared some insight with the PAX that I read in Freed to Lead. The 3rd F is considered the dynamite of F3. Faith is not based specifically around a Christian foundation, but it’s the best word Dredd & OBT could agree on for the purpose around F3,  “To reinvigorate male community leadership.”

After breaking a sweat, we moved on to the hard work.  Partnered up in twos, did the following exercises and then a lap around the paths around the fields.

25 Plank Derkins

30 Paver Curls

20 Partner Squat Derkins (it’s really in the lexicon says Crash)

30 Overhead Paver Presses

Nice and gassed now, so I shared that we need to Live 3rd.  God 1st Family 2nd I Am 3rd. there are many opportunites out there (and we have many in our newsletter) for opportunities to give back in the  community. Tutor a kid, be a coach…just start by being more patient with your kids…

Handed it over to Geronimo. This was fun. Paired up in 3s.

Started with Triangle Durkins which we seemed to play twister trying to plank on each person for the Durkin.  Somehow it worked and we could only do 5 reps.

Next was something Geronimo called the “Nut Gaser Leg Throw”. Stand above Partner 1, he kicks up his legs to partner 2 who throws his legs back down in a random angle.  Don’t let your feet hit the ground.  Partner 3 did a lap around the baseball field.  Rotate & Repeat 3x

Next was Partner Overhead Presses: Partner 1 Stands over Partner 2 with his leg pushing on his back. Secure hands and Partner 2 presses up while partner 2 presses down giving resistence.  These were pretty tough.  Partner 3 ran around the baseball field.  Rotate & Repeat 3x

Moseyed to the ledge behind baseball field

20 Ledge Jumps  40 Dips

FINALLY DONE mosey to COT

COT welcomed FNG Josh and named him “Chastain”

Annoucements Chrismas Party 12/19, Gladiator Games 12/12 Thanksgiving Convergence @ Springfield Middle

Prayers for France, Legoland’s Sister, to be better fathers and leaders…

Honored to Lead.

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The Coop – Shinning the light in da gloom around us

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  • QIC: Cake Boss
  • Pax: Pebbles, Chicken Hawk, Socrates, Patten, Barry Manilow, Corruption, Rebel, Ginsu, Sasquatch, World Wide Leader, Vanilla Ice, General, Skate or Die
  • Posted In: Ring of Fire

It was a gorgeous Wednesday morning and so that meant it was time to hit The Coop! The Coop is one of the best AOs in The Fort and probably offers more terrain than we could ever cover. Thanks Chicken Hawk for the opportunity to lead.

As the PAX arrived and we stood in the parking lot of NAFO, the lights began to flicker on. It brings to mind our calling to be the salt and light of the world, and especially the light that the SON provides us in all of the darkness of our lives. As France is under attack and we all may be in trials and storms personally, it can get very dark, but Jesus shines light on the darkness and we are to reflect that light in our lives and in all areas of our lives.

The Thang:

20 Mtn Climbers, 20 SSHs, 15 windmills

Mosey up to Front of Parking lot by traffic light

Plank on Curb, 10 Peter Parkers, bear crawl across median to other curb, 10 parker peters, bear crawl back, 10 Carolina Dry Docks, bear crawl back, 5 diamond merkins

Mosey to XCross/band field and count off in 1’s and 2’s; from center of field

1’s – 10 merkins run across field up steps 10 donkey kicks and back

2’s – run to endzone 10 merkins, run to other endzone 10 donkey kicks, back to center

Flap Jack

1’s run one way and 2’s run the other way for 4 corners (each corner do exercise)

15 merkins, 15 CDDs, 15 diamond merkins, 15 wide arm merkins

1’s – Run across field, bunny hop up steps 10 donkey kicks and back

2’s – LBC’s till 1’s get back

Flap jack

Mosey to Circle and plank

20 low slow squats, Indian run around circle, 20 low slow squats again, Indian run other direction

Mosey to parking lot where Band Truck is:

1’s suicide sprints, 2’s burpees till 1’s are back…..flap jack

Mosey to ROTC building

3 fast rounds of 1 Pullup, 2 Merkins, 3 LBC while alternating LBC’s, Flutter kicks, Rosalitas between rounds.

COT:

Great PAX today! Chatter was low but still going on out there. The typical announcements for Christmas Party, Thanksgiving convergence, Middle/High Scholl workout, Gladiator games and check the email for all the stuff.

Prayers for hurting families, sick and injured and for France and innocent lives being taken.

Thanks and be the light in times of darkness. Don’t fall prey to this world and the bandwagons of darkness, rather be positive and Shine the Light!!

CB

 

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Christmas Trees for a Cause

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Pax,

Buying a Christmas tree or wreath this Holiday season?  We have a way for your tree or wreath to give back to struggling single moms.  Nashville giving tree with the support of a few sponsors gives 100% of what you spend on a Christmas tree to struggling single moms to help them provide  Christmas for there families!

This is the first year of expansion and are looking to help local moms in our area in upcoming years!

Its Simple!   visit: http://www.nashvillegivingtree.com/

Here’s how Nashville Giving Tree works:

  1. You place an order on the site.   http://www.nashvillegivingtree.com/
  2. You pick up your tree or wreath on Saturday, December 5 from 10AM – 6PM at the tomahawk,  1000 Dragons way Fort Mill SC 29715.
  3. We donate your money to single moms through the direction of our community partners.

Boom. That’s it.

If you have any Questions feel free to contact me jcvroon@gmail.com  or on twitter @jcvroon1

 

 

 

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How is your training?

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  • QIC: Sir Topham Hatt
  • When: 11/17/15
  • Pax: Stang, Cornhole, Lil-E, Jeckyl, Greenwave, Trucker, Mr. Clean, Axel, Pick 6, Funhouse, Package, Aquaman, Santini, Sir Topham Hatt
  • Posted In: The Colosseum

14 men showed up on this beautiful fall morning for another beat down at the Colosseum.  Here is what went down.

COP #1 – SSHx30, IWx15, WMx10 #crowdpleaser, Side LungesX10each leg

Mosey around the parking lot to the grassy field in the middle

COP #2 – 10 Burpees OYO, (Mountain Climbersx25 – CDDx10 – Peter Parker Petersx10 – Diamond Merkinsx10 – 6″) All in Plank , Morrochan Night Clubsx30

Partner up in 4 groups for 2 Rounds of Wave Merkins – Rd 1 Merkins, Rd 2 WA Merkins

Mosey to street for a couple rounds of catepillars

Mosey to Hill – Lunge Walk hill with 10 jump squats in beginning, each light post and top.  Quick set of Abs: Flutter kicksx25 and LBCsx25

Jailbreak to COT

NMM: It was a great workout today with the #mumblechatter running high.  I heard as much grunting during the windmills as I did of Rd 2 of the wave merkins.  Is that a compliment?  I was honored to lead this group of men.  Thank you Maximus for the opportunity!

During the workout I told a quick story about Captain Florent Groberg of the US Army who was awarded the Medal of Honor (10th living recipient and 19th after Vietnam War) on Friday for his actions thwarting a suicide bomber in Afghanistan.  Feel free to google the story but what struck me was his commitment to training.  In the classroom, on field test and everything he did.  So at that moment during attack he could make the right decisions instinctively.  So with our walk with the Lord, how are you doing in your training?  Are you spending enough time with Him so we are able to make the best decisions throughout our daily life and challenges arrive?  This can be difficult in our busy lives. YHC is guilty as charged.

 

Aye!

STH

 

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Pre Holiday Buffet o’ Pain

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  • QIC: Decibel
  • When: 11/17/2015
  • Pax: Senator Tressel, Willie, Fish Sticks, Bojangles, Geico, Howitzer
  • Posted In: Golden Corral

Seven men made the choice of the AO in the middle and were not disappointed.

The Thang

Mosey around the parking lot and settle behind the shopping center

Circle up: IWx20, CDD x20, Wind Mill x20, Wide Arm Merkins x15, Cherry Pickers x20, Merkins x15, plank, Mountain Climbers x20

Mosey behind the apartments

On Guardrail:  12 Derkins and 1 Dip.  Descend Derkin and Ascend Dip

To long hill:  Run up backward 3/4 of the way turn around and run up the rest of the way.  three merkin burpee x3, run down and do 10 squats.

Rinse and Repeat x7

Mosey back to COT area

Mary: LBC x50, protractor, X-O’s x15, Twisting Plank x15, Missionary Plank x15

Great work today!

 

 

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