Cold with a wintry burpee mix

2016-02-15Leave a comment

QIC: Chaser
When: 02/13/16
Pax: Pebbles, Copay, Atlas, One-Niner, Bounty Hunter, Cold Cuts
Posted In: The Reservation

YHC had the honor of being called to duty at the Reservation for an early Saturday morning Indian Land beatdown. When heading over to Indian Land, there are some rules that must be followed – make it hard and no resting 10 counts. YHC arrived a few minutes early and saw a very dirty group of 4 finishing up the early morning pre-workout OCR training – Props to One-Niner, Copay, Atlas and Pebbles for getting it in early. It was cold out but I promised that we’d warm up quickly and stay that way. Now the fun starts:

Warm-up

Mosey around the parking lot:
1. High knees
2. Butt kickers
3. Shuffles
4. Jump skips
5. Backwards
SSH
IW
Plank series
1. L hand high
2. R hand high
3. L sit-through
4. R sit-through
Soccer knees
10 Low slow squats
10 Slow merkins
Loop Hole stretch
Mosey to base of side hill

The Thang

SIDE HILL
1. 10 Burpees, OYO
2. 10 Mtn. Burpees (Get in plank position and bring both knees up to elbows – double count)
3. 10 Everest climbers (Get in 6″ plank position and bring both knees up to elbows – double count)
4. 10 MerkinClimberBurpees (#PuppyMonkeyBaby) (A horrible combination of the above. Everest Climber into Mtn Burpee and then finish of the burpee by rising up and jumping.)
5. Zig-Zag side hill

REPEAT then pair up

Football field – line up on sideline
1. Lunge walk to other side and sprint back
  1. Partner does LBCs
  2. Flip-flop
2. Bear crawl to other side and sprint back
  1. Partner does Freddy Mercury
  2. Flip-flop
3. 20 Maktar Knee-Ji
4. 10 Prison Merkins (Merkin, R knee to elbow, Merkin, L knee to elbow, burpee = 1)

Dragon’s Back – line up at base
1. Sprint up back down for 10 Merkins
2. Sprint up back down for 10 Dips
3. REPEAT 1 & 2
4. Sprint up back down for 10 LBCs
5. Sprint up back down for 10 Rosalitas
6. Sprint up back down for 20 LBCs
7. Sprint up back down for 10 Rosalitas
8. Sprint up back down for 10 Merkins
9. Sprint up back down for 10 Dips

Side Wall of School
1. Peoples chair (10 count per pax with whatever variable they wish to through in)
2. Balls to the wall – 45/90/45
3. REPEAT
Zig-Zag Wall in Front of school – up and overs x10?
Cover Walk (approx. 40 yrds)
1. Lunge walk down
2. Burpee broad jump back (Thanks to Copay and Bounty Hunter showing off the broad jump skills)
Zig-Zag Wall in Front of school – up and overs x10?
Mosey around lot with high knees, butt kickers, shuffles and over a couple hurdles for good measure (totally necessary…).
10 Burpees OYO
50 double count LBCs
20 double count Hello Dolly
25 double count Freddy Mercury

COT

Great and fit group as always and a special thanks to Area 51’s Cold Cuts for making the trip down. Thanks again for the invite and I’d welcome another opportunity to lead anytime there is a need/want!

TClap |

Two Wolves and the Great Battle

2016-02-15Leave a comment

QIC: Italian Job
When: 2/15/16
Pax: CSPAN, Longshanks, Schrute, Van Wilder, Boots, Snapper, Apache
Posted In: Alcatraz, The Fort

With many of our brother’s heading north for a Muthaship Monday beatdown, YHC decided to bring the pain south of the state line. 8 of us toured Rock Hill and got a little better in the process.

From my understanding the “Warm Up” at Mutha is a mile run in at a quick pace. With that in mind, we took off at a sub-7:30 pace toward the Hot Box. Since this isn’t the normal path we take, we lost half the PAX along the way. We did however find a late arrival, Boots, on the way back. Once we reconvened, we added a warmup to get us back to our normal routine.

25 SSH in cadence
20 IW in cadence
15 Windmill in cadence
Left over Right
Right over Left
Middle

Mosey to the Hot Box

Partner Up. Partner 1 ran the ramps while partner 2 ran the stairs. Meet at the top for 25 Patty Cake Merkins. Run back down.
Flapjack – Partner 2 ran the ramps and Partner 1 ran the stairs. Run back down.
Shampoo
Ascending Testicles (a terrible choice)
- 10 Merkins at 15 degrees
- 10 Merkins at 45 degrees
- 10 BTTW Merkins (if you got it)
Partner 1 Wheelbarrow up the ramp, lunge the in between, wheelbarrow up the next ramp, lunge, trade off with Partner 2.
Shampoo
Bear Crawl up the ramp, lunge in between, Crab Walk up the ramp, lunge, Nur the final ramp.
People’s Chair (2 rounds)
Run down 2 levels followed by
- 10 pullups each
Run down 1 level
- 10 pullups or 30 calf raises

Long mosey to COT

NMM

As always, it was a pleasure to lead my fellow brothers this morning. I enjoy spending 45 minutes on a cold morning getting better because of my brothers. It was great having our guests from across the river. CSPAN and Longshanks are always welcome down in Old Town. Great hustle today Schrute – getting faster every week! Van Wilder, I’m so proud to see you working your tail off. You are CRUSHING it and we’ve noticed your progress. Boots, thanks for joining us. We know this training is getting you prepared for your next journey in a few months. Awesome work Snapper. While your classmates are sleeping, you are working. I never had that discipline at your age. Apache, thanks for your leadership. The PAX enjoy having you around and your encouragement is appreciated.

To our fartsacking brothers, you missed a good one (looking at you Burgundy, Posh, Sgt. York, Tinker Toy, Riddler, River Rat, and Popeye). We’ll see you soon.

On a serious note, Apache shared something a few months ago that stayed with me. He shared the story of an old Cherokee man telling his grandson about life and the battle of good and evil.

“A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.” He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.” The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?” The old Cherokee simply replied, “The one you feed.”

Men, the enemy is all around us. He is wanting to destroy our marriages, our friendships, and our lives. He’s not always dressed in red with horns and a pitchfork. Often times he takes the forms of your desires. As he tells you that what you’re doing is okay, and no one is getting hurt, he is slowly chopping away at your base, like a lumberjack takes aim at a tree. The pleasure he has you seeking may be enjoyable for a season, but you will fall. And when you fall, it will hurt. Take time to analyze your life. Which wolf are you feeding? Which wolf is winning? Which wolf do you want to have control of your life? Make a stand today to feed the right one and fight the good fight.

Announcements

Rock Hill Daddy-Daughter Dance – Feb 19 (Friday) @1900 – Tickets for this 2.0 event go on sale this Monday Jan 18th and will sell out fast. If you have that special little lady 2.0 in your life, take her to a dance. See the flier for details.

Yeti #CSAUP This Weekend – This Saturday @0600 – The Yeti is almost upon us. It’s not too late to sign-up for any combination of this 17 mile #CSAUP event. Even if you forget to sign-up, feel free to come participate or help. Check the pre-blast here for details.

Krispy Kreme Race Run 4 Reading – Feb 27 @0830 – Fountain Park in Rock Hill – This 4 mile race consists of running 2 miles, eating a dozen doughnuts, then running 2 miles. A non-doughnut option is available too. Proceeds benefit the Early Learning Partnership of York County. Check out the pre-blast for more info.

F3 5 Year Party – Ticket’s On Sale – Mar 5 @1900 – The Fillmore Charlotte (map)– The party is for all F3 pax and their M’s. Live Music and Food provided. Tickets officially on sale now. Get more info and purchase your tickets.

Prayer Requests

Families, ailing Pax, Emma’s leukemia diagnosis, loss of loved ones

TClap |

The Dragon; Blackjack or Masonry Work?

2016-02-13Leave a comment

Posted In: Uncategorized

When: 2/13/2016
QIC: Italian Job and Turbine
The PAX: Bull, Apache, Mayflower, Nunchuck, Popeye, High Pockets, Twister, Orvis, Realtree, Royale, Smokewagon, Gauge, Opie, and Shamrock. Welcome FNGs: Uhaul, Drifter, and Chappie!

The Thang

Disclaimer

Italian Job lead the PAX with a short Mosey to the Flagpole, then proceeded to warm up while a little excitement mumble chatter began.

33 SSH

33 Imperial Wlakers

33 Moroccan Night Clubs

A little Mosey to the pain alley

Peoples chair and calf raises alternated; regular, inward, and outward

Blackjack -All adding up to 21, we started with 1 Merkin and 20 LCBs.

Reflection: Great word from Italian Job utilizing the “God ask the farmer to push the boulder, not move the boulder” analogy to educate FNGs (Fairly New Guys and Friendly New Guys!). He continued to express the impact that F3 had on the Columbia floods and the significance of us getting stronger together and preparing us for God has in store.

YHC took over the second half and started with a mosey beyond the AO to the lower parking lot where YHC and Bull left a little surprise for the PAX…..Yes, a little masonry work with the cinder blocks (courtesy of of own Catfish)!!!!

We partnered up and and began some masonry work while our partner ran the length of the parking lot. Upon return, we switched and continued the cycle through:

Lat lifts Left

Lat lifts Right

Dips

Squats

Step ups

Lap with the block

We then took our final Mosey back to the AO

YHC explained the significance of the #shovelflag and how F3 has planted itself for good in Western York County.

We proceed to complete 10 Bombjacks to honor an F3 Brother this morning for being late.

I was honored to lead this group of #HIMs and welcome FNGs: Drifter, Chappie and Uhaul.

Prayers sent up for little Emma, 2 high risk pregnancies in 2 brothers’ family, Injured F3 brothers, and Family.

Until next time,

TURBINE Out!!!!

TClap |

It Takes Two

2016-02-13Leave a comment

QIC: Pusher
When: 2/13/16
Pax: El Diablo, Frostbite, Freon, Rooney, Hasselhoff, Flat Tire, Barry Manilow, Magnum, Rebel, Skinner, Stang
Posted In: Uncategorized

Since joining F3, I have learned a lot about accountability. Not necessarily the type of accountability that you read in self help book or see in Ted Talk. Don’t get me wrong, those are important reminders but they seem like far away visuals. The accountability that I have learned has been from the Pax and it is tangible. You can see it in improved fitness, Q leadership, CSAUP participation, fellowship and improved faith. You don’t need a Wikipedia definition, just open your eyes and look around you.

So that was the theme for the day and a loose reference to an old school rap song by Rob Base and DJ EZ Rock. And while their version may have a different meaning, I applied to have my brothers to hold me accountable and likewise for me to take on the same responsibility for them. No one can do this alone and no one has this figured out. My guess is that we all take one step closer when we lock shields with another man or men.

The Thang

Mosey behind the school

COP

SSH

IWs

Mtn Climbers

Windmills

Squats

Lamppost Push – 10 lampposts

Alternate Merkins and LBCs at each

Partner Up for Coca Cola 600

Partner 1 does lap/Partner 2 does exercise then flapjack

50 Burpees

150 LBCs

100 Lunges

COP

Squats

Sumo Squats

Mosey to Wall

Partner 1 Wall Sits

Partner 2 25 Dips

Rinse and repeat 3 times

Partner Sit Ups x 10

Rinse and Repeat 3 times

Seal Team Sit Ups x 11

Mosey Home

Moleskin

Read the Weekly Email for upcoming events

Glad to have Skinner back and great to meet some new guys this AM. Lots of prayers spoken and unspoken. We lift these up to your Lord.

As always, it was a pleasure to lead and be a part of such a great group. Thanks for holding me accountable and making me better. Until next time…

TClap |

Pusher’s Pyramid of Pain

2016-02-12Leave a comment

QIC: Catfish
When: 2/12/16
Pax: Popeye, Schrute, Italian Job, Water Boy, Bill Nye
Posted In: Uncategorized

So we’ve done Pusher’s Pyramid of Pain at PHOP a few times and when I checked it was in July that I q’ed it last.

Old Smoke Wagon was supposed to Co-Q with me but he bailed at the last minute, so YHC grabbed PPP and decided to get after it!

We all circled up several minutes before 5:15 and were discussing the nice breeze and how the 32° this morning felt a good bit chillier. At 0515 we blasted off, taking a lap around the shopping center, circling up in front of Bernie’s campaign office … hoping the “Bern” would provide some warmth – but alas it didn’t so we jumped head first into Pusher’s Pyramid.

The Pyramid is:

50 Merkins
40 Flutters
30 CDD
20 Jump Squats
10 Flying Squirrels (Normally there’s 20 FS and 10 JS but being a moderate AO YHC switched it)
10 Bombjacks
20 Derkins
30 Dips
40 Freddy’s
50 Jump Lunges

We all made it through one full pyramid, took a quick 10 count and moseyed to the end of the parking lot for some short intervals …

We wrapped it up with 10 minutes of Mary because there’s nothing like snow in the forecast to motivate you to get ready for bathing suit season!

The runners returned and we wrapped up with COT.

Announcements – The Dragon @ YCHS Saturday be there! – 2/20 is the Yeti … do it! – 2/27 @F3RockHills First F3 Dad’s work out … HC!!

As always, an honor to Q!

Catfish … Out!

TClap |

It Was A Good Day

2016-02-11Leave a comment

Posted In: Laces In, Laces Out

You can always count on Pusher for an appropriate old school rap lesson. After the Ice Cube reference made it’s way to the Twitterverse this morning, this Fort Mill home boy had some researchin’ to do. Now our day might not be as exciting as Ice Cube’s but nonetheless, It was a good day.

21 PAX came out to help YHC celebrate the 1st anniversary of my heart attack. So since we were all on the top of the grass…well you know.

Split into two groups with Double D getting ready to take the Laces Out Pax for an interval workout around Walter Elisha. Quick disclaimer and apologies to Cupid for not being better about IDing him as an FNG. And we were off.

The (Laces In) Thang:

Mosey to the parking lot near 160 for Cardiac Rehab style warm-up. Some swaying and stretching I learned in my recovery that I still use for warm-up before any F3 workout or run I do. Transition onto COP with the usual suspects SSH, IW, Squats,MCC and Peter Parkers.

Mosey back to the WEP sidewalk to hit the drillbits.

1st Drill bit 10 Merkins, 10 Squats, 1 minute Plankorama

2nd Drill Bit 10 CCD, 10 (each leg) Lunges, 30 LBC

3rd Drill Bit 20 MNC, 1 minute Air Chair, 20 Freddie Mercury

4th Drill Bit 10 (each side) shoulder touches, 10 count Monkey Humpers, 15 each side Russian Twists

5th Drill Bit 10 Burpees OYO

Rinse and repeat. Laces out came back just in time to join us for the second set of 10 burpees. Mosey to COT.

Announcements

Cupids Cup 5k 2/13/2013 (tinyurl.com/cupidcup2016) Thanks to all the Pax who have supported me through donations or are running with me.

The Yeti 2/20/2013

Foundation For Fort Mill Schools Chili Cook Off 2/27/2013

St Anne’s Nun Run 5k 4/9/2015

Prayers

Trucker’s father – possible stroke

Destiny’s company trying to land a big account because he knows it’s the best thing for the other party

Dawg Pond – looking for work

We all get Valentine’s Day right.

Praises (NMM)

I had the cold air in my lungs and my F3 Brothers by my side. I look back at my heart attack and shudder sometimes. But then I take a deep breath and know God has a plan for me. I thank him for all my blessings; my family, F3 and my improved health. And I pray that he gives me the strength to keep moving forward.

It was a good day!

Boeheim

Aye!

TClap |

Merry-Go-Round The R&G

2016-02-112017-06-16Leave a comment

QIC: Catfish, Geronimo
When: 02/10/16
Pax: Bolt, Catfish(QIC), Geronimo (QIC)
Posted In: Run 'n Gun

So, basically this was my 3rd Post of the day. At about 4PM I was feeling pretty gassed, and wondering how on earth I was going to lead Run & Gun. I got home, changed and as I contemplated what the routine would look like, things started getting a bit easier. I recalled a bit of scripture that may be familiar: Philippians 4:13 “I can do all things through Christ which strengtheneth me.” With that I rolled out to the AO.

I circled the entire lot once to see if anything inspired me, as I was still uncertain what direction this WO would go. I dismounted and circled up with the other hardy men of the Evening Gloom. At this point we all followed Catfish for the warm-up.

Warm Up

As my middle school gym coach used to say: “GET A LAP!”

Laps around the soccer field x 3 or so

Sprint the field, the long way. Jog the short. Sprint back.

Repeato

Sprint the long way, 5 Burpees, then Sprint back.

Having a good bit of conversation at this point, so everyone must be pretty warmed up. Catfish handed it off to me. So, LET’s ROLL!

The Thang

We jogged up the street while carefully avoiding getting pancaked in our dark clothes and no headlights. My plan began to come together at this point, and the word for the first part of this routine would be “Fartlek”. What did you call me? That’s right, Swedish for “try to make the PAX call me inappropriate names”. No really, it’s something like “speed fun”, but I’m sure Google can tell you the right answer. We continued at a jog and each of the PAX took a turn picking a landmark and decided when to start a fast run to their landmark. We made a couple turns around the Baxter roads alternating jog and all out effort letting everyone have a turn.

We finally found our way to what will now be called “The Merry-Go-Round” in my lexicon. This is the corner atrium and stairwell for the Commercial building at the corner of Sutton and Market Streets. Stairs up and down and in a nice big circle. At this point my plan was clear:

Bomb Jacks x 10

5 Laps, up the Merry, around and down

Colt 45: 15 Wide arm, 15 regular, 15 diamond merkins

Bomb Jack x 10

5 Laps, up the Merry, around and down (start humming a tune at this point).

Peoples Chair

Colt 45

Run back to COT

Flutters and Hello Dollies ’til time

“I love it when a plan comes together.”

-Colonel Hannibal Smith

I’ve been Q enough times that I can say ‘many times’. I always appreciate the opportunity to get out there and do something hard with like-minded individuals. I’m also surprised when I can gel a pretty good routine, on the fly, as it were. Catfish was a bit low on O2 the whole way, but he still kept the pedal down. Bolt lapped us on the Merry, but I expected that.

I think that I like the cool weather more than most. Unfortunately that translates into low posting for the R&G. I expect as we get into the spring, I’ll see some more of the one-time R&G regulars. I expect. I believe that this expectation is not too high for the PAX of The Fort to meet.

“If you build it, they will come.”

Geronimo! Out

TClap |

147….and counting!

2016-02-11Leave a comment

QIC: Royale
When: 02/10/2016
Pax: Senator Tressel (respect), Fish Stix, C-Span, Short Sale (respect), Gears, Bart, Chaser, Hauschka, Speaker, Royale (QIC)
Posted In: Pantheon

Man I did not want to get out of bed this AM, but I was going to be QIC and I certainly don’t want to let my brothers in the gloom down, so I peeled back those warm covers, geared up and drove out to the Pantheon. Clear and cold day, 24 degrees. As the PAX was gathering, I warned them today was NOT going to be fun, no FNGs but a full disclaimer was made nonetheless. I had something special planned for this morning! So first I shared a Rob Hill Sr Quote that I recently heard around Success (see moleskin)

The Thang

Mosey around the long car line with Dynamic warm-up. High Knees, Butt Kickers, Karaoke with a switch

COP

12 Side Straddle Hops

12 Imperial Walkers

12 Wind Mills Nice and Slow

12 Wide Arm Merkins

12 Mountain Climbers

12 Plank Jacks

A Little Yoga to stretch out that Back

Here’s my Special Weinke: This was going to be my final Q before I celebrated my 1 year anniversary of my 1st workout with F3. The PAX was going to do 1 burpee for every F3 workout I posted to in that time. Thanks to my Fitbit, I counted 146 F3 workouts since Feb 13, 2015!

So we did this.

16 Burpees

Run a lap around parking lot, modify to small loop if needed (it was for some; including YHC)

10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees; run a lap 10 burpees

Total burpees when complete 146!

Lights came on indicating 6am just as those final burpees were being completed for myself. I was really impressed with the PAX and how well they did this! T-claps to the leaders of the group: Gears, Senator Tressel and Fish Stix, they all did more than 146

Before the COT Chaser was kind enough to remind me that today should count as #147…so we did ONE more burpee. That was a real crowd pleaser…

COT

Yeti and prayers for healing for both children that are sick and injured PAX.

Moleskin

This was the Rob Hill Sr quote I read to open our day.

It might not make sense right now. It may seem pointless and like nothing is changing, but you can’t give up now. You’ve given too much. You’ve put in too much. You’ve sacrificed too much. Don’t stop now, you’ve come too far to quit. It’s not going to be easy, it won’t always be fun, but you have to persevere. Breakdowns lead to breakthroughs when you’re diligent enough to keep going. You have to be willing to fall and get up, to fail and try again, to be told “no” but to keep working.

If it’s special it won’t be easy.

You don’t deserve the great if you quit every time things don’t go your way. Without trials there is no triumph. You can’t be champion if you run from the challenge. There are two types of people in life: Conquerors and Complainers. The Conquerors find a way, the Complainers find an excuse. When you want something bad enough and you know you deserve it, you don’t stop until its yours. Though quitting is at times a thought in my mind, it will never be an option in my life. I will win…I have to!

I really enjoyed this quote, and I’ve heard many similar messages in my year with you all during all 3 Fs. I’ve joined with true #HIMs I’ve met and look up to. In this 1 year I’ve learned so much, become so much more than I was, and found the path in life that will make me full. I truly was a #sadclown just moving through what life gave me, happy enough, but not complete. YOU ALL HAVE MADE ME BETTER! And now I work on making the lives around me better. I will focus on home first, put my family first before myself. I have the energy and strength to keep their needs from me addressed. This is my plan, and this is what I will DELIVER.

TClap |

It’s 19 degrees in the Bermuda Triangle

2016-02-11Leave a comment

QIC: Popeye
When: 02/11/16
Pax: Italian Job, Shrute, Sgt York, Burgundy, Smoke Wagon, The Riddler, Water Boy, Apache, Van Wilder, FNG Corn Dog
Posted In: The Fort

YHC was proud to see 11 PAX up and at it early at ManU in the COOOOOOLD #Gloom for a trip to the tropics (sort of). We were one minute late starting due to trying to #TurkeyPunch one of RHPD’s finest stopping by wondering why we were crazy enough to get out in 19 degree weather to “run”.

THE THANG –

WARM UP –

Stretching is goooooood touch yer toes – Left over Right – Right over Left – etc you get the idea
WM (Slow Old Man Style) X10
Mr Miyagi’s X10 (Look eye! Always look eye!!)
SSH X10
IW X10
MNC X10
MERKINS X10

Mosey to the Movie Theater –

The Bermuda Triangle

1st Corner of the Triangle
X10 – Pull Ups (on the bar at the movie theater)
Run to Moe’s (2nd COrner)
X20 Merkins
Bear Crawl to Mellow Mushroom (3rd Corner)
X30 Squats
Lunge Walk back to Movie theater
Rinse and Repeat X3 – There would have been more but YHC was verbally threatened by Apache not to say Rinse and Repeat again.
Also somewhere along the way, just like in the real Bermuda Triangle Smoke Wagon lived up to his name and disappeared like a puff of smoke.

Mosey back to Manchester Parking Lot to show off a little of what we do to the RHPD sitting there in their warm patrol cars.

Leg-O-Rama

Monkey Humpers X20
Run to Stop Sign & Back
Squats X20
Run to Stop Sign & Back
Lunges X20 (10 each leg)
Run to Stop sign & Back
Sumo Squats X20
Run to Stop Sign & Back
Calf Raises X20
Run to Stop Sign & Back
Rinse and Repeat

**10 count**

Mosey Back to COT

Captain Thor – (like Jack Webbs but for abs)

1 big boy sit up w/ 4 American Hammers
2 Big Boy sit ups w/ 8 American Hammers
3 Big Boy sit ups w/ 12 American Hammers
You get the idea – The plan was to go to 10 but YHC called an Omaha and stopped at 5 because of how awful the idea was. Burgundy loved it – so fair warning, I’m sure we all will see Captain Thor again one day.

For good measure

X20 Plank Twists – (Gut Busters)
1 minute of SSH (X25)

DONE!

The 19 degree temperatures didn’t slow down this group of #HIM. It is always an honor to lead these leaders! We had an FNG Hospital name Chris, who is Apache’s future son-in-law. He took the #redpill and woke up ready to go in the cold. So, since Apache for months has been wanting to name an FNG Corn Dog YHC thought it would be fitting to name our newest FNG Corn Dog. Welcome to the gloom brother!

ANNOUNCEMENTS:

Feb 20th – Yeti Run #CSAUP – 2nd F after at 521 BBQ in Fort Mill check the Pre-blast
Feb 27th – Krispy Kreme run for reading Race
Feb 27th – After the doughnut run F3 Dads 10am at the Patriot check with Catfish for more details

Lift up all the brothers in prayer

(If I remember correctly) Water Boy’s wife’s aunt was taken off life support lift his family up
Popeye’s Step-Grandfather John’s son just had his 4th heart attack – so 2016 has not gotten off to a good start for John’
Shrute’s son getting some teeth removed for future braces
Student at Clemson from Rock Hill death at Clemson.
Apache’s grandson Gunner has been sick – and praise to Corn Dog for coming out for his first post.

TClap |

Hollow Man

2016-02-11Leave a comment

QIC: Deacon
When: 2/11/16
Pax: Spitz, Mainframe, Maximus, Axle, Hauschka, Barry Manilow, Spiderman and Whatdid
Posted In: The Ranch

Today’s frigid temperature did not stop 9 Pax from posting. Spiderman shared his Superbowl 50 experience with us — awesome. Spitz’s 50th birthday is today — respect. Axle and Hauschka reluctantly joined us in pain stations after their run.

Mosey to Springfield Middle School’s bus loop.

COP:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), Freddy Mercury’s (15x), Calf Raises (45x)

Mosey to the benches:

Bench Drill 1: Dips (20x), Left Leg Step Ups (10x), Decline Merkins (15x)

Bench Drill 2: Dips (20x), Jump Ups (10x), Incline Merkins (15x)

Bench Drill 3: Dips (20x), Right Leg Step Ups (10x), Extreme CDDs (15x)

Mosey to the parking lot near the front of the Springfield Elementary.

From one end of the parking lot to the other do: Partner Carries (2x), Shoulder Tap Merkins (15x), Wheelbarrows, High Five Merkins (15x)

Mosey to the rear parking lot near the soccer field.

With your partner, split the following exercises/reps: LBCs (200x), Donkey Kicks (60x), CDDs (200x)

COP:

Pepper Grinders (10x), Scorpions (10x), V Ups (10x), Chopsticks (20x)

Moleskin:

This month’s 3rd F focus of “love” has been a challenge. It’s a mushy Hallmark word that’s been difficult to apply daily.

1 John 3:18 NLT says that love is not just an emotion. Love is an action. We can’t simply go and say that we love God and neighbor without the actions that prove it.

I once told my daughter that I loved her. She told me “if you really love me, then prove it.” I looked like a deer in headlights. My sincere words of “I love you” were hollow. Paying the mortgage and providing money for the family was not enough.

I got tired of being hollow. I’m now intentional about serving my wife, kids and others first. I made progress in better demonstrating God’s love but I still have growth opportunities.

Love others by making emotional connections and demonstrating God’s love through your actions.

#NoMoreHollowMan

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