Week #3 = @F3TheFort invades @F3Asheville

2015-06-01Leave a comment

QIC: CSPAN & Chaser
When: 05/30/15
Pax: McGruff, Decibel, Italian Job, Peach, Cornhole, Repeat, Double Check, King of Beers, Rusty, Heath, Sunken Road, Guns, Fearless, Cramden, War Daddy, Bull, It, Troll, Buehner, Foot Wedge (FNG), Sound Check (FNG), Floppy Disk (FNG), Embargo (FNG)
Posted In: The Fort

Conditions were absolutely perfect-sort of sunny and sort of humid.

Asheville is a great town reminds me of #PeoplesRepublicofBoulder.

CSPAN on Q

Disclaimer and discussion on keeping up, modify as needed, F3 is about pushing “you” and not about always needing to be out front, and also about having brotherhood.

Quick discussion on what F3 has meant to me, and how it can impact you.

F3 workouts …

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

COP (circle of pain)

SSH, IW, Squats, Windmills, Moroccan Night Clubs, and a couple of others…#mychiropractoriscrazy #stretchingislame #OLD

Mosey to stadium track

Set up for 4 corners of track OYO

Round of 25 SSH per corner with forward sprint
Round of 25 Flutter per corner with backward sprints
Round of 10 flying squirrels with sprints and bear crawls through corners

I had a couple of speeches explaining the fundamentals of F3…read the book….and before I knew it, I ran out of time…

Chaser on Q

50 yard sprint 15 burpees;

50 yard sprint 20 burpees; LBCs til the 6 finishes

Stadium run up, 10 bombjacks, down 10 bombjacks (6 times)

Backwards bearcrawl up the stadium steps, short people’s chair (CROWD PLEASER)

Mosey to hill by baseball field

Sprint up 10 burpees, back down 10 burpees

Mosey back to stadium – people’s chair til 6 comes in.

Crab walk down the stadium steps, crab walk back up.

Mosey to end zones.

50 yard sprint to meet in middle

20 Turkish get-ups

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

2^nd F is the glue, so start building it
your AO is first class, we need to come back so you can show us the full campus tour
#HIM = High Impact Man = start being one
#NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online.
Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
Appreciate the Fort crew making the ride down, especially Peach for setting up 2^nd F on Friday night
T-Claps to Chaser, Repeat, Cornhole, Italian Job, McGruff, Decibel, and Peach for #Makingtheride #givingITaway
Breakfast at JK’s Kitchen (6 Long Shoals Village, Asheville, NC= 4 minute drive) was great, service was outstanding

Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 + you can follow Chaser @TrauMMASon and follow our region @F3TheFort

CSPAN – over & out

TClap |

F3 Dads – The Fort – Alcatraz – Rock Hill – Indian Land – Pre-Blast

2015-06-012017-06-16Leave a comment

QIC: Rooney, White lightning, Cakeboss, Senator Tressel, Anchorman, Dark Helmet, Spiderman
When: June 6th, 13th and 27th
Posted In: Alcatraz, F3 Dads, Pre-Blast, The Fort, The Reservation

F3 Dads is coming to WEP June 6th, 13th, and 27th!

What is F3 Dads?
An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?
-WEP
-June 6th, 13th, and 27th from 9:30 – 10:30
-This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.

Who can attend?
This is an opportunity for The Pax and their 2.0’s, boy or girl. There is not an age requirement. I am guessing that the majority of the kids will be between kindergarten and 8th grade. This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?
The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities. After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, etc. Each F3 Dad workout will end in a COT and prayer.

What about F3 Names for the 2.0s?
In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them. Jellyfish and T-Rex are the F3 names of my 2.0s.

What about Naming new FNGs (New members of the PAX)?
We will name them in the COT! 2.0s will enjoy that. Remember Pusher’s church rule.

Questions???
You can DM me on Twitter (@F3Rooney) or DM White Lighting on Twitter (@WeaThree)

TClap |

Saturday Morning At The Lake

2015-05-31Leave a comment

QIC: Senator Tressel and Trucker
When: 05/30/15
Pax: Jekyll, Axle, Pickles, Howitzer, Elmer, Photobomb, Aquaman, Taz, Funhouse, Royale, Smuggler, Tater, Change Order, Jiffy, Lugnut,
Posted In: Alcatraz

The shovel flag was planted, 17 men showed up, the disclaimer was read, and then we pulled up the flag, and headed to the lake. Here is how it went::

The Thang:

Senator Tressel at Q:

Easy 1/2 mile jog to Pitcairn Cove Beach park on the Lake Wylie Shore. Re-plant the shovel flag and find a spot on the floating dock for COP (semi-circle):

All in Cadence: SSH x 25, Merkin x 15 with a few 6″ holds, Windmill x 20, Imperial Squats x 15 (poorly led by the Q!), MC x 25, Crunchy Frog x 20

Mosey to the base of the stairs at the boat launch and partner up:

Round 1: run up the stairs, across the upper lot, up the second set of stairs to the pavillion, 20 burpees at the top. Run back to start and plank.

Round 2: Wheelbarrow up the stairs, across the lot, flapjack, and continue up the second set of stairs to the pavillion. Do 20 burpees at the top, run back to the start and plank.

Round 3: Repeat of round 2, no burpees, plank at the top

Hand off to Trucker:

Break into 5 groups

Group 1: 10 pullups, Group 2: 15 derkins, Group 3: 20 dips, Group 4: 10 swing abs, Group 5: 15 squats. Everybody rotate through once.

Mosey to the boat launch:

10 surf boards (from 6″ plank to surfing stance, back and forth, alternating sides)

25 flutter kicks in cadence

Looong duck walk to the base of the stairs. Rinse and repeat (crowd pleaser)

BLT x 10 and Navy Seal sit ups on Q count.

Jump in the lake, swim from the boat launch to the floating dock and pull up on the dock. Jump back in and swim back to the boat launch. Pause for some pictures.

Run 1/2 mile back to Runde for COT

Naked Man Moleskine:

Trucker and I wanted to incorporate the lake on a workout, and decided to try out Pitcairn Beach Cove after a quick recon on Thursday. Today’s workout was less intense than our regular F3 workouts, but the objective was have some fun and give a new look to the Alcatraz AO.

The view of the lake was awesome for the COP, and the floating dock provided some additional movement for the Pax, especially during SSH’s. We stopped after 25 reps because the railing on the gangplank looked like it might give way from the shaking. Merkins and mountain climbers gave a few Pax a good look straight into the lake. YHC decided to do imperial squats just before the workout, and the lack of practice was obvious as they were done incorrectly on about 1/2 the reps. Funhouse tried several times to get the Q back on track, but it was a trainwreck. My apologies men – will do better next time!

T-claps to Trucker for introducing the ‘surf board’ to the Fort. This is a good one and should become become a staple at future workouts.

After 45 minutes of work on dry land, Trucker finally made the call to get in the water. Fittingly, it was Aquaman who the first one to jump in. Swimming in the lake was the perfect way to cool off and felt great at the tail end of the workout. As we ran back to Runde with the flag in tow, we said our customary ‘good mornings’ to the folks outside, and one resident saluted the flag as it passed. Aye!

Great work by the Pax this morning. F3ers are guys who are always up for something new, and YHC had no doubt that today’s group would be ready to make the 1/2 mile run to the park and take the plunge into Lake Wylie. It’s always a privilege to lead such a fine group, especially with my co-Q and good friend Trucker.

Announcements/Prayers and praises

F3 Dads in June, Hog and Coyote on June 20, Children’s Attn Home every other Saturday (check Twitter and the F3 site for details on each)

Praise for successful sugery on elderly father. Prayers for parents transitioning to retirement and moving to new location, brother-in-law with Pancreatitis and failing health, and for a local couple dealing with the sudden loss of two children.

TClap |

Crazy Game of Poker…Again

2015-05-30Leave a comment

QIC: Maximus
When: 05/30/15
Pax: Tesla, Chowda, Sugar Daddy, Man-O-War, Dog Pound, Seacrest, Boeheim, Slinger, Transplant, High Life, McGyver, Audit, Red Banjo, Green Wave, Magnum, Anchorman, Jeter, Dos Leches, Black Out, Lead, Toto, Hasselhoff, Rooney, Socrates
Posted In: Block Party, The Fort

As I finished my travels this week, I found myself Friday afternoon wondering what in the world I would write on my Weinke for the Q this AM at WEP. I thought for a long 10 seconds then remembered one of the hardest Q’s I’ve been a part of. I’m not the most creative, so sure, get the cards ready, it’s that time again.

At 0650, there were maybe 5 of us in the parking lot so I figured this would be a light crowd being that we had several clown cars heading to other regional AO’s. However, in those next 10mins, we had another 20 men roll in and a few saw what I was holding in my hand. Once the cards were spotted, a few groans were heard by those who’ve participated in this before.

So after a brief disclaimer, we took a jog to the lot we’d call home for the next 55mins.

Popcorn AB LAB for 3 exercises. I had intended to do more but time was getting away from me. I gave the explanation of the cards which was something like this:

Each suit is a different exercise and each number/face on the card represents the repetitions we’ll complete. 2=2 through Ace=14. Here are the exercises and the total count we completed after cycling through the deck:

Diamonds=Picabo Streets (104 total)
Hearts=Butt Kickers (104 total)
Clubs=Side Straddle Hops (104 total)
Spades=High Knees (104 total)
Joker/Other=Freddie Mercuries x 12 (48 total)

This was a good cardio warmup but not nearly as much mumble chatter as I was expecting. Round 2 had a different outcome:

Diamonds=Jumping Lunge (104 total)
Hearts=Merkins (104 total)
Clubs=Carolina Dry Docks (104 total)
Spades=BURPEES (**92 total**)
Joker/Other=X&O’s (48 toal)

You’ll notice the fewer number of burpees. Why, you ask? IF YOU CAN’T Q IT, DON’T DO IT. I’m not sure if was closer to spilling merlot, blacking out, or going into heat exhaustion. 3/4 of the way through the deck this time, I got chills and realized I couldn’t honor the Queen of Spades I had just drawn, so I drew again. No shame, I had to.

Announcements: F3 dads starts next Saturday. Hog and Coyote 6/20 at 0600 at the Ballroom. Check the email.
Prayer Requests: Healing of an aunt who broke her hip. Friend’s father who’s fighting pancreatic cancer. Continued prayers for the Eddings family dealing with the tragic loss of their 2 boys. Pray that God be glorified through this. Pray for technology certification exam(s). Continued prayers for the F3 PAX heading to Colombia. If you’d like to learn more about what you can pray for and how to contribute to the general team fund, clink on the link https://fhc.managedmissions.com/mytrip/andrewblock2

AYE!

TClap |

Into The Woods and On The Grass

2015-05-29Leave a comment

QIC: Senator Tressel
When: 05/29/15
Pax: Aquaman, Tater, Axle, Crash, Gecko, Flipper, Kevlar, Royale
Posted In: The Swamp

The virtual shovel flag was planted, the disclaimer was recited, and nine strong cruised out of the Best Buy parking lot for another Friday morning of hard work and sweat at the Swamp. Here is what they did:

The Thang:

Mosey across the parking lots and pick up the running path into the deep, dark woods for COP

All in Cadence: SSHx50, Squat x 30, Merkin x15, Windmill x 20, IW x 30, Morrocan night club x 20, Diamond merkin x 15, hold 6″

Mosey out of the woods to the base of the grassy hill at the start of the trail:

Jacobs Ladder: One bombjack at base of hill,backwards bearcrawl to top of hill, one donkey kick, forward bearcrawl back to base of hill. Do five times total (Q calls audible after hearing the groaning and wheezing emitting from the Pax, including the Q). The crowd pleaser of the day.

Mosey to the traffic circle near the City Tavern, everyone take a spot on the circle:

1st round: side shuffle right, around full circle, do 10 burpees

2nd round: side shuffle left, around full circle, do 15 merkins in cadence

3rd round: lunge walk left, around full circle, do 25 LBC’s in cadence

4th round: karaoke left, around full circle, do 10 burpees

5th round: karaoke right, around full circle, do 15 diamond merkins

Mosey to grassy patch for AB lab:

Hello Dolly x 25, Freddie Mercury x 25, superman/parachute/hold x 3, boat and canoe x 3

COT

Moleskin

Been to the Swamp a few times, but this was my first Q. Always enjoy the first one: there is that feeling of excitement for a new AO, but also that slight nervousness of leading a group in a somewhat unfamliar (and HUGE, by the way) place. I managed to find some woods and grass today amongst the acres of asphalt and concrete at Rivergate. The wooded trail in the back of the shopping center was a cool place to start – pretty dark and scary with trees all around us. Aquaman offered up some owl sounds as we entered the woods, and then five minutes later, a real owl answered him. COP was a close affair on the small trail as the Pax converged on the Q during the SSH and IW exercises. Thanks for the love, guys.

The Jacob’s ladder with the backwards and forwards bearcrawling up/down the hill, was the crowd pleaser today – tough stuff. Planned to do seven repeats, but cut it short to five – no complaints from the Pax.

We had a tight group this morning and everyone worked hard to grind it out in humid conditions. The Pax left a lot of sweat on the ground. I really enjoy meeting the new F3ers of the Fort and it’s a pleasure and a privilege, as always, to lead such a fine group.

Announcements and prayers:

Prayers for a father with cancer and complications from treatment, father-in-law with pacemaker surgery, brother-in-law with Pancreatitis and failing health.

Pax from the Fort head to Asheville for the launch. Early start from the Starbucks in Baxter. Check twitter for details.

Nun Run tomorrow in Rock Hill. Twister is leading a pre-run bootcamp prior to the race at a location near the race site. Check Twitter for details.

Childrens Attention Home- next visit is Saturday, June 6 time TBD.. Come out and meet these wonderful kids!

TClap |

No Vacation from Acceleration… 2 man post from the Windy City

2015-05-28Leave a comment

QIC: Dark Helmet
When: 05/28/15
Pax: Dark Helmet, Barry Manilow
Posted In: The Fort

A post from The Windy City… Barry Manilow and I were in Chicago and decided to Barry Man-Up and post… You know… like men.

Here’s what happened: YHC took a brisk .7 mile run to Barry Manilow’s hotel, then we were off to the edge of the river.

Down 2 flights of long stairs and mosey to the path for a little warm-up…
A little stretching then off to the rest of the Thang:
SSH x 20 (IC)
Merkins x 20 (IC – right on the edge of the River)

Mosey then stop at park bench
Triceps dips on the bench x 20 OYO
Derkins x 20 OYO
Step-ups x 20 (10 each leg) OYO

Mosey again to a bike rack and partner up.
Partner 1 starts incline pullups while partner 2 sprints 30 yards to second dock gate. Flapjack to 60 pullups.

Mosey then stop at another bench at bottom of long hill
Incline merkins x 20 OYO
Box jumps x 20 OYO
More dips x 20 OYO

Then 2 trips up the hill and back as fast as you can.

Mosey to playground (which was amazing, BTW)
Merkin swing crunch (feet in swing, 1 merkin then crunch knees to chest) x 20 OYO
Slide down short slide (how long has it been since I slid down a slide???)
Bear crawl up steep part of hill to one of the main structures
Grab the chain “netting” overhead and do 20 knee-ups to chest OYO

At this point it was time to head back, so we moseyed the 1.4 back to where we started for a quick bit of Mary with our last couple of minutes.

LBCs x 20 (IC)
Flutters x 20 (IC)

COT and (Ping-pong) Ball of Man

All in all we covered just under 3 miles with YHC getting a little extra credit between hotels (another 1.4 or so)

Moleskin:
So, Barry Manilow and YHC are both on the board of the Carolinas Chapter of the Business Marketing Association, and their annual International Conference was this week in Chicago, and we both went. TClaps to Barry for EHing me into bringing my running shoes before we left. The guy is turning into a real animal. I could have been perfectly content to skip today and sleep in a little, but my brother was there to hold me accountable. Here we were, miles from our normal post, miles from anyone who would have known or busted our chops for not working out, and yet we did. This is not a thing that would have happened a year ago. For either of us. There is no way I would have gotten up early, gone out alone, in a strange place, to work out. Iron Sharpens Iron, however, and so being with another Accelerating Man made all the difference. It always will… it always will…

Helmet, out…

TClap |

Black Diamond Merkins

2015-05-28Leave a comment

QIC: Spider-Man
When: 05/28/2015
Pax: Sasquatch, Cerrano, Cheddah
Posted In: Uncategorized

Black Diamonds have a way of sounding like the movie “The Ring.” You post for one, a guy hands you a shovel flag and sets you on a 10 day countdown to develop the toughest Q you can think of AND complete. The beautiful part of it is you have to push yourself and those brave enough to post to your own physical limits…..it’s required for a Black Diamond!

Four of us gathered in the parking and headed out.

Mosey up the parking lot around the traffic circle and across the band practice lot. Circled up for the warmup:

SSH X100
Low Slow Squat X20
Windmills X20
Mountain Climber X15
Merkins X10

Mosey across the parking lot to the pull up bars behind the ROTC building. Partner up. Partner 1 complete 10 Burpee Pull Ups. Partner 2 holds Balls to the wall until Partner 1 completes his exercise. This one looked good on paper but holding balls to the wall after completing Burpee Pull Ups is not a small feat. So we did it 3 times!!!

Mosey to the bottom of the hill. Partner carry’s up the hill to the pull up bars. Rinse and repeat.

Mosey back to the band practice lot. Line up on the line and bear crawl to the 10 yard line. Complete 5 Merkins. Bear Crawl to the 20 yard line and complete 5 Diamond Merkins. Continue until we have crossed the field.

Run backwards to the 50, then turn and run out the rest of field. Complete 5 times.

Mary:

Protractor
Hello Dolly
Elbow Plank (1 minute)
LBC
Slow Freddie Mercury
Boats and Canoes

Announcements:

Cerrano and Spider-Man are riding with Team Libstrong/Drew’s Crew in the 24 Hours of Booty. All support is appreciated!! http://hob24.convio.net/goto/Parker

Prayer Requests:

Sasquatch is 9 days from his wedding vows. Praying for a very long and happy marriage!
Prayers for the Eddings family as they deal with the unimaginable.

Great to post with you guys this morning! Looking forward to the Cheddah’s VQ next Thursday (6/4) at Publix for the next Black Diamond!!

TClap |

Popeye and Padre bring the Pain

2015-05-28Leave a comment

QIC: Popeye, Padre
When: 5/28/15
Pax: Schrute, Geppetto, Burgundy, Swamp Fox, Tinker Toy, Catfish, Italian Job, Mailman, Aqua Lung, Apache, Cake Boss, Wheels, Duck Hunt (Respect), Popeye, Padre
Posted In: The Fort

Today was Popeye’s VQ. Not only did he bring the pain, but he did it like a pro. And since YHC complained that we didn’t do enough leg work in Rock Hill, he dropped the hammer on us. But being the smart man that he is, he used most of the allotted time so Padre couldn’t burpee us to death. Somehow Padre still got his 100+ burpees into his last 10 minutes.

The Thang

20 SSHs
15 Slow Windmills (a tribute to CSPAN)
15 Imperial Walkers
15 Moroccan Night Clubs (Where’s Twister when you need him?)

Mosey to Fountain

10 Merkins
10 Derkins
10 Incline Merkins
10 Military Merkins
10 Box Jumps

Mosey to the Parking Lot for 4 Corners of Pain

Normally a 4 corners exercise is fairly short. Not today. We covered 2.1 miles on this trip around the TJ Maxx parking lot. Sweat was poured and the mumble chatter was heavy.

Round 1 and 3, completed the following exercises at each corner:

20 Squats
15 Monkey Humpers
10 Side Lunges

Round 2 and 4, completed the following exercises at each corner:

20 LBCs
15 Hello Dollies
15 Freddies

Hand off to Padre

Padre being short on time, gave us a steep challenge – do 100 burpees in 7 minutes. 7 minutes is a LONG time for burpees. At the edge of collapse, he added in 5 Slow Count Merkins and 5 Spider Merkins for good measure. I’m fairly certain the PAX should seek forgiveness for cursing a preacher under our breaths.

Name-a-rama, COT, and BOM

Moleskin

Another great VQ by the men of ManU. We have had 6 VQs and they just keep getting better. I’m proud to see the guys continue to get stronger each week. Shout out to Swamp Fox for keeping up with the gazelles and beating most of the PAX in the 4 corners exercises. He just keeps getting stronger and he’ll be on the Q schedule in the coming weeks.

YHC is honored to post in the gloom with these fine men. You guys embrace the suck each day and continue to make us all better men.

Announcements

Nun Run and clown car to Asheville Saturday. Check the newsletter.

Prayer Requests

So many of our PAX have friends, co-workers, and family members that are experiencing pain, illness, death, and suffering. We want to continue to lift all of our concerns to our Creator who knows our every need and provides in time of sorrow.

TClap |

The Fort 2015 #MemorialDayMurph

2015-05-28Leave a comment

QIC: CSPAN
When: 05/25/15
Pax: All-Star, Aqua Man, Assassin, Audit, Back Draft, Barry Manilow, Beast, Bounty Hunter, Burgandy, Cake Boss, Catfish, Chaser, Convoy, Corruption, Dark Helmet, Duggar, General, Geppetto, Google Maps, Gunny, Howitzer, Jeckle, Maximus, Old Bay, Opie, Padre, Pebbles, Peg Leg (FNG), Pepperoni, Rebel, Ringer, Rooney, Sharknado, Slinger (FNG), Soluki, Spitz, Stang, Sump Pump (FNG), & Trucker
Posted In: Flight Plan, The Armory, The Snake Pit

Perfect weather bright blue skies at NAFOHS

Most men attended their normal Monday F3 AO and than #doubled at #Murph

3 hard chargers ran their a “hilly” 6 to the #Murph = Jekyll, Maximus, & Rooney #REDPILL

NAFO gate keeper arrived to let us in…#NAMECHANGE

High quality disclaimer, witnessed by Legal Department…#RealChaser

Warm-ups in cadence = old and slow = #chiropractorsarecrazy

Moment of silence and quick discussion on #HIM and #Murph trying to prepare his men for battle, & BOM…and impact #HIM has on his men

Murph = 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, & run 1 mile = as fast as you can for time

Winner with Weigh Vest = Ringer
Winner with #RESPECT = Gunny
Winner with raw speed = Burgundy

Notables:

Google Maps first mile was #impressive

Pebbles ability to talk smack throughout = #reallyimpressive

Effort by each and every man to challenge himself = #priceless

Naked Man:

3 extremely fit FNGs = welcome brothers

2^nd BOM was awesome with men calling out who they want to remember #T-Claps to Howitzer #HIM

Appreciate your enthusiasm

I love how patriotic The Fort is, around here “we understand the cost of freedom”

AYE!

CSPAN

TClap |

Taking a Train to Dirt, Sweat, and Pain

2015-05-27Leave a comment

QIC: Old Bay
When: 05/27/15
Pax: Kevlar, Google Maps, Elmer, Gunny, Chicken Hawk, Cerano, Axl, Huckleberry, Snare (FNG), MacGyver, Solid State, Pebbles, FunHouse, Sasquatch, Aquaman, Assassin, Spitz, Cornhole, C3PO, Rebel, Crash, Corruption, Warcraft, Old Bay
Posted In: Ring of Fire

A strong showing at The Coop was the result of 24 PAX showing they weren’t afraid of wet grounds from the mild storms that rolled through last night. Today we welcomed FNG “Snare” with a variety of exercises, including some that hit muscles YHC is still nursing from the Memorial Day Murph. By the end of the workout we covered about 2 miles. Check the map and see if you can find in the “Elevation” window where we did the Jacobs Ladder. (workout map)

The Thang:

Run to top of hill heading down to Sugar Creek Elementary for warmup:

SSH x30 (IC) => High Knee in formation about 20 yards
Imperial Walkers with high leg clicks (IC) x20 => High Knee back 20 yards back to starting COP location
Dry Docks x20 (IC) => Butt Kickers out 20 yards again
Toy Soldiers x20 (IC) => Butt Kickers back again
LBCs x20

Mosey to (shrinking) pile of rocks. Partner up (size no matter) and each team grabs a rock.

“Catch me if you can” to AO Jones, then back all the way down the hill to Sugar Creek Elem, then back to pile of rocks. Partner 1 runs with the rock while partner 2 does 5 burpees, then chases him down. Once caught, partner 1 hands over the rock and does 5 burpees while partner 2 continues the run. Rinse and repeat until run is complete.

Once done, partner 1 does tricep extensions with rock (10) while partner 2 does squats. Flapjack, then rinse and repeat.

Mosey up to soccer field for “under-over railroad tracks”. I had planed on doing this on the soccer field, but didn’t anticipate the sprinklers to be running (perhaps a mid-summer exercise?). We found a long grassy stretch outside the field that suited pretty well (still wet). Pax plank in a line with space between. Person at end of line alternates hopping over and crawling under paxs until he reaches front of line, then he planks. Next pax follows until all pax have completed one rotation. There was definitely mumblechatter about how this looked better on paper. I tend to agree, but only because there were 24 pax. This exercises would probably be a little better with 15-18 pax (or less with multiple rotations).

Mosey around side of soccer field for Jacobs Ladder that started with 1 bomb jack at the top, and 7 squats at the bottom.

Mosey to the pull-up bars behind the JROTC building. Partners switched off working toward a total of 60 pull-ups. Other partner did merkins when not doing pull-ups.

6 Minutes of Mary

LBC x20 (IC)
LBC x10 (IC) – knees rotated left
LBC x10 (IC) – knees rotated right
Slow flutters x10 (IC)
Hello Dolly x10 (IC)
Rosalita x10 (IC)
Russian Twist x10 (IC)

COT

The Coop is a great AO with lots to offer. It always has me rethinking my schedule of Wednesdays as my “day off” whenever I post there. Much thanks to Chicken Hawk for allowing me to Q, and for the very encouraging and hard working pax that posted this morning. Aquaman mentioned in COT that it is his one year anniversary of F3 – very awesome. His sentiment of now feeling an unsuppressible “need for” posting is a great thing, and something we all desire for with good things in our lives: healthy eating, exercise, fellowship, and a quality relationship with God. How are you EH’ing others into s lifestyle where they feel an unsupressible “need for” these good things in their lives? How are working on those things for yourself?

Our one spoken prayer request was for Gentry and Hadley Eddings who are going through a tragedy that most of us can’t even begin to wrap our head around. Pray that they will feel God’s presence, comfort, and love, directly and through us as support friends and members of the community. To see the story on WCNC, click here.

TClap |