Veterans Day at the Baxter Y! RAAHH!

2015-11-13Leave a comment

QIC: CSPAN, Bogey
When: 11/11/15
Pax: Flat Tire, Cable Guy, General, Geronimo, Bolt
Posted In: Run 'n Gun

Happy Veterans Day!

Now do 25 Burpies OYO, 25 slow and low merkins, bear crawl 0.5 mile, barrel roll under 10 school buses, do 25 more burpies OYO, 25 more merkins, barrell roll back under all 10 buses and alligator crawl back that 0.5 mile up hill both ways. COT The END!

Thank you for coming out and celebrating Veterans day with your local F3 PAX that are Veterans. Its because of the people like you that show support and love for the Veterans and the freedom to do so is the reason we all lace up our boots and head to the front lines. Thank you all! See you in the gloom!

Get out there and help launch new AOs!

TClap |

Meet Riff and Raff

2015-11-13Leave a comment

QIC: River Rat
When: 11/13/15
Pax: The Riddler, Turbine, Catfish, Bogey, Good Neighbor, Boots
Posted In: The Fort

7 fine men including one FNG showed up for an experiment in carrying bricks this morning.

I tried to design a few workouts that could both incorporate “slow burn” and weight resistance training. Overall it was a good workout for the upper body today. Each PAX selected two well worn century old bricks. Turbine decided his were named “Riff” and “Raff”. All workouts were completed while holding the bricks.

Warm up

SSH – 10
Windmill – 10
Imperial Walker – 20

Mosey around the parking lot and to the bingo wall.

People’s chair – 3x 10 counts – arms up, arms out, bicep curls
4 count(3 count down, 1 up) merkins – 20 in cadence
LBC’s in cadence – 20
Superman – arms forward, arms to side

Mosey around the corner to the curb.

Dips – 20 OYO
Floyd Mayweather – 20 in cadence

Walk to the parking lot lines and setup for a series of 11’s.

Clock Pendulums on one end, twist lunges to the other end. Lion Kings and then Nur back and repeat 11 times.
Merkins – 10 OYO
American Hammer – 20 in cadence
Tricep extensions.
Attempt to hold yourself up on the bricks and lift feet off the ground (not many were able to do this one!)

Mosey around the parking lot and to the step up walls. Drop the bricks and scale the wall 3 times. Superman until 6 is in. After this we mosey-ed back around the lot to the COT and stretched for the last 60 seconds.

The men did well and our FNG “Boots”, managed to keep his pre-workout milk down. I’m sure he won’t be having any more milk before the workout next time!

TClap |

3 Buzzed around with heavy legs and Harry Morgan (Jack Webb’s partner for weights)

2015-11-13Leave a comment

QIC: Lug Nut
When: 11/13/15
Pax: Airborne, Jerry McGuire, LugNut
Posted In: The Hive

Good to have Airborne and Jerry McGuire join YHC in some old fashion pain throughout the entire body. After a disclaimer we were off.

50 SSH IC
15 IW IC
15 slow squats IC

Lap the Parking.

Take Bells to the Pad by the gym.

10 reps curls/10 reps shoulder presses/10 tricep extensions then do weighted lunges to the wall and back ~40 yards.
repeat the entire process with 20 reps, then lunges, then 30 reps.
Run Lap.

Break it up with some Harry Morgan’s: 1:4 ratio (skull crushers:chest presses) This works like Jack Webb (Harry’s partner on Dragnet) but more intense. We did up to 7:28.

Back to the 10 reps/20/30 with extended long weight lunge walks. The exercises were Halos, Around the World and Figure 8’s.

Did not have time for a complete High Five (which would have meet going to the stadium hill) so did a Flat Five across the width of the student parking lot. On one end we did 5 bombjacks and 5 monkey humpers while running back to do 5 kettle bells swings and 5 goblet squats. Normally a High (or Flat) Five is 5 sets but time was short so did 3.

Finished off the final minute with LBC.

NMM

Great to get out this beautiful morning to swing some weights.

Good to meet Jerry McGuire and prayers to his wife as she recoveries from a medical procedure.

Airborne is consistent hard working. He means business.

As always humbled and honored to Q. Thanks for the opportunity Longshanks.

TClap |

Payment in the downpour

2015-11-12Leave a comment

QIC: BackDraft
When: 11/09/2015
Pax: Stang, Apache, BackDraft
Posted In: The Armory

3 pax showed up for a wet beat down by backdraft. It could have been 1 if the other 2 did not have to show up to pay off a bet to a true Tennessee fan. 2 of us got the gloom started off early with a nice 51 burpees in the downpour as to not take away from the Qs workout even if one of them was the Q.

The beat down started right on time and 3 crazy warriors were hoping that a few more headlights would turn in but that never happened. Q gave a brief disclaimer and let the pax know that he took on this Q at 2230 the night before but it would not disappoint. It went something like this.

Mosey around parking lot

circle up for a quick warm-up. 20 SSH, 15 cherry pickers, 15 IWs, 10 windmills, 15 peter parkers, 10 Mtn Climbers.

Take another mosey around

Pick up kettle bells for a tabata beatdown of upper and lower.

right arm presses, left arm presses, right arm curls, left arm curls, goblet squats.

Mosey

line up with kettle bells

10 reps each side curls than sprint to light and back.

KB swings 10 spint to light and back.

Mosey to wall

3 sets of wall sits and new exercise Backdraft came up with he calls SpiderBallz (Balls to wall but than peter parkers in the up position)

mosey back to COT

around the circle abs of each pax choice.

announcements read the newsletter.

Prayers to wheels who is on IR get back soon.

BackDraft out

TClap |

Luck of the Draw

2015-11-12Leave a comment

QIC: Italian Job
When: 11/12/15
Pax: Schrute, Sgt. York, Apache, Aqua Lung, Smiley Face, The Riddler, Fusion, Popeye, Swamp Fox, Catfish, River Rat, Burgundy
Posted In: The Fort

13 men played cards at ManU this morning. The mumble chatter was strong this morning and it was good to see some brothers return after a few weeks off. Apache said it best, “never a dull moment” at ManU.

Warm Up

SSH
IW
MNCs
Squats
Windmill

The Thang

Mosey for .5 miles

The Pax took turns pulling cards and leading the exercises this morning. Suite on the card corresponded with the exercises below. Number on the card represented how many of each exercise we performed.

Diamonds – Merkins
Clubs – Squats
Hearts – Burpees
Spades – Plank (number x10 seconds)
Jokers – Dealer’s Choice

After the first 13 cards were drawn, we took another .5 mile mosey.

Then we played again followed by another .5 mile mosey.

Final Counts:

Merkins – 34
Squats – 56
Burpees – 69
Plank – 280 seconds (4.5 minutes)
Dealer’s Choice – 20 Calf Raises, 20 SSH

3 Minutes of Mary

Heels to Heaven LBCs
Hello Dolly to Rosalita back to Hello Dolly

NMM

This cool fall morning netted about 1.66 miles and plenty of chatter. This morning’s conversation revolved around Apache’s capri pants – or as Schrute called them, “stone wash Jordaches.” Which obviously led to comments about Bugle Boy, Duck Head, British Knights, Pumps, and other glorious 80s fashion. The men of Rock Hill have a way with words – and apparently style. For those keeping score at home, that’s 13 manly men talking about clothing. We are a special, special group.

Some of the Pax seemed upset that we had to do math this morning. Which led to some debate on Common Core and jokes about SC education. Burgundy was in rare form doing his best Apache impression (Chatty Cathy). It was good to see the return of Aqua Lung, Fusion, and Swamp Fox (who nearly forgot his name due to a long absence). Smiley Face ran his mouth about his lowly Titans (who are going down Sunday like a one-legged man in a butt kicking contest). As always, YHC had a great time

Final Thought

James 5:16 tells us that “The prayer of a righteous man is powerful and effective.” Pray for each other. Lift each other up. Our prayers make a difference.

Announcements

Nov 16 – 21 – Welcome back Kotter week.

Nov 26 – Thanksgiving Convergence (6-7AM at Springfield Middle)

Dec 12 – Gladiator Games

Dec 19 – F3 the Fort Christmas Party

Jan 9 – Joe Davis Run

Prayer Requests

Our ailing brothers (Wheels)

Our families and finances

Those battling illnesses

TClap |

Get better not bitter!

2015-11-11Leave a comment

QIC: Flat Tire
When: 11/09/15
Pax: Rocky Top, Repeat, Old Bay, MacGyver, Pebbles, Mission Impossible, Cross Check, Chainsaw
Posted In: Block Party

9 men descended upon the hallowed, waterlogged grounds of Walter Elisha Park on this fine (no rain!) Tuesday morning for a Block Party. A few faces were new to YHC so after some introduction and a brief disclaimer, we were off. Here’s what we did:

THE THANG

Mosey down 160 towards downtown, through the light, and circle up in the parking lot in front of UC Synergetic. Exercises all IC.

SSH x 25

Cherry pickers x 15

MNC x 50

Merkins x 15

Plank-o-rama

Mountain climber x 20

Mosey to Springs Global side parking lot

Bear Crawl half the lot

Crab Walk the rest

Mosey to the back parking lot. 4 corners around the perimeter. All x 20 OYO

Dips

Derkins

Squats

LBC

Repeat with new and improved exercises

Incline merkins

Bombjacks

Jumping lunges

Freddy Mercury

While we all caught our breath, YHC shared that this has been a hard year for my family. In this life, we are promised there will be hard seasons. Trials will come. Sickness and disease will strike. But just as Cake Boss talked about recently at Chicken N Wisdom, I shared that God can make all things work together for our good – Romans 8:28. But we have to let him. As David Chadwick said last Sunday, when the rains and floods come in our lives, we can either get better or get bitter. Through Paige’s cancer journey, she and I have gotten closer than ever. We appreciate each other more. This hard year has brought this out and has ended up bringing good things in our lives. Make the choice to get better though life’s tough seasons. AYE!

Mosey to the infamous brick wall in the side parking lot. This was a crowd pleaser from Saturdays WEP workout so, with a nod to Decibel, it was:

BTTW for a 2 10-count provided by the PAX

10 pull ups

Lunge walk across the lot, backwards lunge walk to return

Rinse and repeat for another round of BTTW and pull ups

Quick check of the watch revealed less than 15 minutes left. Enough time for Jacobs ladder down the big hill to 160? Sure… Bad idea

8 bombjacks at the top

1 burpee at the bottom

Continue until the ladder is reversed

We almost made it through but time and our strength was quickly expiring. We ended at the top and moseyed back to WEP for COT.

Announcements:

F3 leap efforts

Nov 16 – 21 – Welcome back Kotter week.

Dec 12 – Gladiator Games

Dec 19 – F3 the Fort Christmas Party

Jan 9 – Joe Davis Run

Prayer Requests:

Repeat’s 2.0

Various health needs of family members and M’s

Thanks Repeat for the opportunity to lead!

Flat Tire

TClap |

Speed Racer Dan goes to 11

2015-11-11Leave a comment

QIC: Zima
When: 11/11/15
Pax: Royale, Axl, Houska, Cable Guy, Mr. Clean, Trucker, Pick Six, Corruption, High Life, Puddles, Bart, FNG Ricky Bobby, Zima (YHC)
Posted In: Pantheon

YHC rolled into Pantheon at 0500 with the usual crew running laps. I see you Axl and Houska! A few were noticeably absent! So I planted the shovel flag, jumped in and got a few laps with the guys. Call it a little warm up before we got the legs really moving (more on that later).

Also, I had a little issue with the alarm clock this morning (someone unplugged it) but fortunately I woke up a little after 3 AM and just stared at our other clock for the next hour and a half. You see, I’m always excited to Q and especially excited when I’m trying out something new with the Pax.

So before we began, one FNG was present and I gave a brief description of the 1st F and my best attempt at a disclaimer. Not a professional. Don’t get hurt. I think we’re covered!

I then shared my thoughts about the alarm clock. What if I didn’t show up to Q? What would happen? Because F3 is a #starfish organization, someone would step in and lead immediately. Usually several would step in! It was probably a refresher if you’ve read Freed to Lead, if you haven’t, get it HERE. You’ll be glad you did.

Today’s workout was explained as Constant Movement and we would all be working together as a Pax. Our recovery was running! With that in mind…

The Thang
Run Carpool Loop with dynamic stretching that consisted of High Knees, Butt Kickers, Toy Soldiers and Karaoke (Left and Right). Circle up for some warmup in front of the school.

COP
• Windmill IC X15
• SSH IC X40
• Low Slow Squat IC X25
• Seal Jacks IC X25
• Plank Jacks IC X25

Mosey to the other side of the car pool lane for ATMs (All In Cadence)
• Alternating Shoulder Tap Merkin IC X10 – Crowd Pleaser
• Hold It
• Tempo/Slow Merkin IC X10 (Down 1-2-3, Up 4)
• Hold It
• Fast Merkins IC X10

Mosey back to the front of the school for Alternating Shoulder Tap Merkins IC X10

Mosey to the back parking lot for the main event. Didn’t know how appropriate this would be until someone reminded me that it was Veteran’s Day and that our FNG worked for NASCAR. Sometime things just fall into place.

Speed Racer Dan: This is a variation on the Lieutenant Dan (a fictional vet) that will smoke your legs. First Set is 1 Squat/4 Jumping Lunges, then run a lap. Second Set 2 Squats/8 Jumping Lunges, then run a lap, and so on (all the time keeping the Pax together). After 10 sets and laps the legs felt like Jelly, so YHC went “All Spinal Tap” on the PAX and said let’s take this to 11. And so we did!

Mosey to the front of the school for one more lap around the car pool lane. But at each 1/4 of the lap complete increasing Dips on the Curb like so:
1/4 Turn: 10 Dips
1/2 Turn: 20 Dips
3/4 Turn: 30 Dips
Complete Lap: 40 Dips (100 Total)

2 Minutes Left? Grab a column and Wall Sit. A couple of 10 counts with the left leg up, a few more with the right leg up, and then sit for the longest minute ever! Recover and COT

NMM
I had a lot energy going into and leaving the workout this morning. The #mumblechatter was impressive up until we hit the Speed Racer Dans. Something about squats, jumping lunges and running around in circles really gets you winded. It’s going into the rotation and you are welcome to steal it! Thanks to the Pax for showing up and giving everything you got! By 6 AM you’ve done more than most people will do all day. #HIM Thanks to Decibel for the EH on FNG Ricky Bobby. His EH is so strong he doesn’t have to post! Lastly, a huge thank you with humble respect to all Veterans today and everyday. You’re willing sacrifice to maintain our freedom and way of life is truly amazing and deserves the utmost of #RESPECT! Aye!

Prayers and Praises for our Vets and for our F3 brothers who hold us accountable in many aspects of our life!

Announcements: CSPAN does a good job HERE #lazy #easybutton

Always an Honor
Zima

TClap |

#Abundance of … Pain, Vets, Leaders, Everything

2015-11-11Leave a comment

QIC: Mission Impossible & Double D
When: 11/11/15
Pax: Chicken Hawk, Skate or Die, Heisman, Seventh Heaven, Vanilla Ice, MacGyver, Destiny, one-Niner, WWL, Huckleberry, Elmer, Sasquatch, Barry Manilow
Posted In: Ring of Fire

15 Pax posted on Veteran’s Day to #TheCoop for a painful reflection on the often overlooked #Abundance that surrounds us all 24/7. A quick word from YHC on the theme as the stragglers gathered. A cliff note version of the Disclaimer since there were no FNGs. Intro to Mission Impossible for his 1st rodeo as warm-up Q. And we launched…

The Thang

Mission Impossible at the helm

Mosey to elementary school back lot.

COP — SSH x20, Windmill x10, IWs x25, Moroccan Nightclubs x25, Merkins x10, Mtn climbers x20

Hand off to YHC

10 Burpees OYO

Guest Q by Vets of the Pax

Bombjacks x10 in cadence (brought to you by Heisman)

Low slow squat x10 (courtesy of Vanilla Ice)

Back to YHC

Mosey to front elementary school parking lot

Core sequence – misc planks and plank jacks

Line up along curb at side of parking lot

Sprint to center stripe & back 4x with Merkins x5 on return (increasing to 10x, 15x, 20x)

Sprint to center stripe & back 4x with squats x5 on return (increasing to 10x, 15x, 20x)

Sprint to center stripe & back 3x with Derkins x5 on return (increasing to 10x, 15x)

Sprint to center stripe & back 3 with Monkey humpers x5 on return (increasing to 10x, 15x)

Sprint to center stripe & back 2x with Wide arm merkins x5 on return (increasing to 10x)

Sprint to center stripe & back 2x with Jumping lunge x5 on return (increasing to 10x)

Sprint to opposite side of lot and back

Repeat core sequence

Mosey to pull up bars (backwards up the hill)

Split group for Pull-ups x10 / People’s chair (flap jack)
Rinse & repeat

Mosey to high school building & line up along wall

Donkey kicks on wall x10

People’s chair

Donkey kicks on wall x10

Run home

COT

NMM

T-claps to all of the veterans with us this morning (Heisman, Vanilla Ice & Seventh Heaven). Thanks to each of you for your service. AND (as highlighted by Heisman at COT) thank you to your families who sacrificed and endured through your period of service/deployment. Same for all the vets and their families among The Fort pax and beyond.

T-claps to Mission Impossible for breaking the ice as warm-up Q today. Nice job, brother! Best way to lock down the lessons is to jump back in again soon. Reach out to any regular Qs or site Qs to get yourself in the queue.

Not quite Kotter, but welcome back to boot camp for WWL. Nice to see you back in COP after weeks and weeks of running. Running & boot camp work well together – one balances out the other. Hope to see you out again before #Kiawah. Good luck to you and others in final weeks of training!

Final comment here on the #Abundance theme for the day. As many know, this is my word for 2015. This year has undeniably been a year of #Abundance for YHC and family…way too much #Abundance to begin to list. And yet, my mindset more often than not this year has NOT been defined by my recognition of this #Abundance. Furthermore, my perspective on #Abundance has often taken the form of “more”…more fun, more pleasure, more money, more stuff, more accomplishment. In short, more about me or mine in visible and/or tangible terms. And even within those realms I have certainly overlooked a crazy number of blessings. But what I’ve completely overlooked this year has been a different flavor of ever present #Abundance…countless intangible blessings I’ve received such as mercy, forgiveness, patience, love from God and others. And with this realization, what do I need now? Even more…more mercy, more forgiveness, more patience, more love. How humbling that I have so much and yet I need so much more. Where is #Abundance in your life? What are you overlooking?

Always an honor to lead. Thanks for following.

TClap |

0515 at The Colosseum…

2015-11-10Leave a comment

QIC: Dark Helmet
When: 11/10/15
Pax: Cerrano, Crash, Package, Spiderman, Ginsu, Seacrest, Zima, Kotter, Dark Helmet (YHC)
Posted In: The Colosseum

Is it that time already? I was expecting more rain this AM. It’s been raining around here lately. A LOT. I had almost forgotten what it was like to post without the sky pouring on us… At least it was still muddy, though… So we had that going for us, which was good.

The Thang:
Warm Up: Jog down with dynamic warmup
Knee pull to chest
Frankensteins
Windmill Walkers

COP in small parking lot:
SSH x 50
CDD x 30
Squats x 25
Mountain Climber x 30
Cadence Burpees x 15

Mosey to short track and playground then partner up (size will matter):
With your partner: 50 Swerkins – P1 goes 2 laps on short track, P2 does Swerkins – flapjack
50 Pull ups – (assisted is fine) – same running switch deal
50 Knee ups – same deal

Mosey around to long parking lot behind Elem School
With your partner: Resistance Run to long line (75 ft) then switch and come back
Bear Crawl to line, Crawl Bear the rest of the way
Partner Derkin Squat x 15 – flapjack
Partner Press Merkins x 10 – flapjack
Partner Carry – in middle do 5 squats then go to end – flapjack back

====================================

NMM:
I think the lack of rain inspired some extra high quality mumblechatter today. Spirits were high, despite some of us having little sleep. Today was also the Marine Corps’ Birthday. In the COP, I made some comment about the 30th year. The guys had a great time with that. My brain was functioning very poorly, even for me, and I didn’t even remember saying a number until Package pointed it out. Sometimes, my greatest purpose is comic relief… I’m at peace with it.

Inasmuch as it is the birthday of the USMC, and Veterans’ Day is tomorrow, I share this thought… It’s not unique to me by any means, though I don’t know where I came up with/heard it first. A soldier performs a service that is one of the most Christlike of which I am aware. He (or she) does for others things that they cannot do for themselves, and is willing to lay down his life, if necessary, in the process. All that we have in our lives, both temporally and spiritually, comes down to that kind of sacrifice. We cannot have any freedom, neither from tyranny, nor from death, nor from hell without those people (and that one Person) willing to give the ultimate sacrifice on our behalf. So as we go throughout this week, let’s think to thank those that served or are serving to provide us with the amazing blessings we have. And let us also consider how WE will sacrifice to make the lives of those around us (our wives, our children, our fellow PAX, and all our brothers and sisters on this planet) more of what they can be and what God has planned for them…

Aye! Helmet, out.

TClap |

Gas House invites CSPAN for a visit part 2

2015-11-10Leave a comment

QIC: CSPAN
When: 11/7/15
Pax: Long Shanks, Monk, Squeker, Linus, Whoopie, Roscoe, Dr. Feelgood, Tophat, Boss Hog, Dolph, Brown Streak, Shrimp Boat, Bandit, Goose, High Roller, Tool Time, & FNG Spider Monkey
Posted In: Uncategorized

Bandit and I saw each other climbing Crowders Mountain a few weeks ago,and I politely requested to get back on the @F3Gastonia schedule.

Conditions were horrible… rainy, cold, and 40 degrees…and transitioned to raining sideways for part of this #downpainment #awful

Disclaimer was disclaimed

Discussion on how well @F3Gastonia has “exploded” since March

#Chatter about Swiper, Gunny, Package, & Chaser and all of the going on with @F3theFort

And off we went at a mosey + (maybe too fast) pace to the track next door

2.5 laps on the track

COP to warm up with all of my favorites to 10 in cadence

Plank-O-Rama to warm up everything else

Today’s workout was almost an exact replica of my Q 6 months ago (@F3Gastonia struggled then, there was no @F3Gastonia struggling today except Shrimp, and that was only because the restroom was locked #pregame #youngmanproblems)

Quick discussion on plan for today:

Using the 4 corners of the track, and the count of 25 in each corner for a total of 100 exercises

SSH
Calf raises
Squats
CDD (we did the run backwards to make it worse)
Flutter (your welcome…you were already wet)
LBC
And because everyone knew it was supposed to be awful we finished with burpees

Mosey at “fast” pace to COT

Prayer or Praise

BOM

Naked Man Moleskin

Excellent #chatter throughout workout

Really cool to see the Larry Birds circle back and pick up the 6 and get some extra pain stations in, obviously the counts were much higher for that group of #HIM

#Coffeteria is outstanding and has great attendance

The weather stunk…appreciate the men who showed up

2ndF is spot on @F3Gastonia

Continue to seek out a 3rdF Q from your PAX

Lots of discussion today about what F3 has meant to me and why we do what we do…hope you enjoyed the sermon

Seek out an accountability partner, as it is much easier to “slide” when no one is watching #ISI

Bandit has already booked me a slot in May…I love that #HIM

Be a better man today than you were yesterday, sorry for the delay in the back blast #LIFEproblems

AYE!

CSPAN

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