Killing Complacency with Captain Thor

2015-10-28Leave a comment

QIC: Maximus
When: 10/27/15
Pax: Seacrest, Haushka, Crab Cakes, Flat Tire, Trucker, MacGuyver, Backdraft, Dog Pound, Cerrano, Zima
Posted In: The Colosseum, The Fort

11 of our Fort PAX answered the call and worked with me as we discussed the need to Kill Complacency. I often find that by Tuesday morning, I’ve forgotten what God taught me Sunday morning. Call it distractions or me not placing enough importance on the message but that was different this time. The words that kept running circles in my head were, “Kill Complacency.” It’s not a coincidence you have what you have or that you’re dealing with what you’re dealing with. God knows you can handle it and is working this for his Kingdom, whether you recognize it or not (I usually don’t). Take what I’ve been given and make something of it. Don’t be complacent, don’t take gifts for granted; own it and use them for His Glory.

With that, we were gifted with the opportunity to enjoy this thing called F3. In the spirit of killing complacency, F3 isn’t just for us, it is also for all the men out there that don’t even know they need it.

So after a short disclaimer, we were off for a little jog to the back parking lot.
Spoke a few words like the above in an effort to get our minds right.

WARM UP:
SSH
Slow Sumo Squat
Wide-Arm Merkin
Carolina Dry Docks
Frozen Freddies (Like the normal Freddies but hold your knee to your chest for a second each time)

Curb Crawl:
Line up on the curb then bear crawl to the start of the parking spots and back to the curb.
Follow by 10 derkins on the curb and repeat this two more times for a total of 3.
Line up on the curb then crab walk to the start of the parking spots and back to the curb.
Follow by 10 dips and repeat this two more times for a total of 3. This was much harder than I envisioned.

BLIMP Series:
Burpees x 5
Lunges (jumping variety) x 10 each leg
Imperial Walkers x 15
Merkins x 20
Plank Jacks x 25
Squats x 30

Recognize the Impact Christ during and after his 3yr ministry. Think about the Impact we can have in areas where we serve for longer than 3yrs (home, community, work, etc)as we strive to be more Christ-like.
Don’t let the fear keep you from engaging in what God put you here for.

On to my favorite spot of this AO…THE PLAYGROUND
P1: 10 Pull Ups P2: 10 Flying Squirrels
P1: 10 Pull Ups P2: 15 Swing Abs
P1: 10 Pull Ups P2: 10 Flying Squirrels
P1: 10 Pull Ups P2: 15 Swing Abs

Captain Thor: Cerrano taught this to me a few weeks ago so I thought it’d be best to introduce the Colosseum faithful to el Capitan. 1 Big Boy Situp and 4 American Hammers. In true Jack Webb fashion, we went to 10:40.

Lastly, mosey back to the parking lot for the equalizer known as Suicides.
3-Tier Suicides with 10 Diamond merkins after the first 2 tiers and 15 Toe Squats after the final.

COT:
Final words on failure. Remember how many times Thomas Edison “failed” in inventing the light bulb. He didn’t stop, he just found 10,000 ways it couldn’t be done. It only takes once. You determine if you’re a failure by not getting back up. We’re all here to ensure you get back up.

Announcements: Stay close to the PAX leading the 3rd F at events like Crossroads. Another plug for the Christmas Party, almost to break-even. F3 dads for the older 2.0’s this Saturday at GHMS. Black Diamond this Saturday at GHMS led by Spiderman/Cerrano. 11/7 5K in Baxter. Joe Davis Run 1/9. Baxter New Years Day Trail Run 16K.

Prayer Requests: Crab Cakes aunt, Anne. Truckers boy going through some stuff, pray for the family to surround him with love and encouragement. For the Stoops/Rhodes family as they navigate the road ahead.

AS YOU WERE.

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PHOP: Rain can’t stop Riddles and Bullets

2015-10-28Leave a comment

QIC: The Riddler
When: 10/28/15
Pax: Riddler, Schrute, Sgt York, Gauge, Posh, Apache, River Rat
Posted In: Uncategorized

It was a rainy morning over at Padre’s House of Pain! However we had seven rough and tough Pax show up for a morning BeatDown.

Intro – Disclaimer

In Cadence
Moroccan night club 20
Imperial walkers 25
SSH 30

Mosey for a mile up to community near the church for some cul de sac loops back and forth

Back to PHOP for the riddle
What weighs 11 ounces and can be dangerous? A small handgun, fully loaded handguns general weigh around 11 ounces per my source(Google). So we loaded up the exercises in our Gun.

First person bear crawled up the steps of PHOP and performed 10 incline merkins, 10 Derkins and 10 dips, then bear crawled to the end of the line.

The rest of the Pax do as many of the exercise they have landed on. Then rotate just as a gun does after being fired, when the pax bear crawling returns move to the next bullet(cup).

Each Bullet(cup) had two exercises one on each side we performed Two rounds, with each pax getting through each Bullet(Cup).

Exercises on a bullet included:
Merkins
Wide Arm Merkins
Carolina Dry Docks
Burpees
Flying Squirrels
Parker Peters
Peter Parkers
Mountain Climbers
Plank Jacks
Run around PHOP(For a break in between)
Shoulder taps(or shower caps if you are Schrute and cannot read my hand writing)
Low Slow Squats
Diamond Merkins
Superman Dips(A Burgundy Staple)

After the bullets were fired, and our arms were tired, we finished with another run around PHOP. Then a dead sprint to COT.

With time left we needed more:
10 Low Slow Squats
20 Goofy’s (think climbing a ladder, without a ladder)
10 Moroccan NightClubs

COT
Talked about the lord bringing rain to the people of the desert who wandered for 40 years. He provides nourishment through rain in the form of mana, to those in need at the right time. Make sure to encourage those with the Third F – Faith. Put your trust in the lord and help others as he calls us to do.

Prayers
Apaches company is growing and shifting their business model. Change is occurring pray for continued growth for him as a schedule change may occur and he will not be able to attend F3 as much.

Pray for Amanda, a dear friend of River Rats, who is fighting life threatening Cancer.

Pray for Schrute as his day to day is becoming harder. Pressure at work to lessen and for him to continue to be positive.

Pray for Tinker Toy and Mailman’s pastor’s wife, as she continues the fight with Cancer. May they both continue to be leaders at their church as their pastors family is dealing with this rough period.

As always it was good to see all of those show up and join me in the gloom for a rainy experience. Pretty sure all of our shirts had a few buckets worth of water.

See you in the Gloom.

Aye

The Riddler

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A Zoolander-esque Dance at the Ballroom

2015-10-27Leave a comment

QIC: Barry Manilow
When: 10/27/15
Pax: Decibel, Senator Tressel (Respect), Stang, Copperfield, Twister (Respect), Wheels, Elmer (Respect), Double D, Change Order, Barry Manilow (Q)
Posted In: The Ballroom

10 men braved the cool breezy morning at the Ballroom to mosey with Manilow.

All veterans in attendance … quick disclaimer

mosey out the back to the credit union, circle up, IW x 21 (oops), MNC x 20, SSH x 20, WM x 20, Squats x 20.

mosey across Gold Hill Rd, past the KOA to Publix, line up at one light, run to 1st light, burpee x 5, run back, run to 2nd light, LBC x 20, run back, run to 1st light, merkins x 10, run back, run to 2nd light, CDD x 20, run back, plank for a quick 1/2 minute

mosey out the other side of Publix and hit the cement blocks at the bottom below the Goddard School, pick up a cement block at the bottom of the hill, curls x 2, drop block, run to the 1/2 top near the school entrance, burpees x 4, run back down to the cement blocks, squats x 6, continue to run to the top and back, merkins x 8, standing chest press x 10, merkins x 12, curls x 14, monkey humpers x 16, squats x 18, BOMBJACKS x 20, squats x 18, monkey humpers x 16, curls x 14, merkins x 12, standing chest press x 10, merkins x 8, squats x 6, burpees x 4, curls x 2

mosey out to the lot across from the Ballroom (the lot famous for the Lug Nut’s Evil 8). 1/2 the group bear crawl 20 yards, while 1/2 LBCs, switch, next 1/2 karaoke, 1/2 Makhtar N’Diayes, switch, next 1/2 side shuffle, 1/2 Kneetar N’Diayes. With limited time remaining, 4 minutes of the greatest 7 minutes in F3 … Jack Webb, we made it to 8/32 due to time

Mosey back to COT with the mumble chatter from Twister and Jack Webb television history … Dragnet … Adam 12 … Harry Morgan … MASH

Announcements well prepared from Sundays email, Prayers and Praises

No messages, no themes, just some good work. Thanks to Change Order for the opportunity.

Honored to lead 9 #HIM that I am priviledged to follow.

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Q-less Golden Corral

2015-10-27Leave a comment

QIC: Jekyll
When: 10/27/15
Pax: Howitzer, Gecko, Cornhole, LEGOLAND, Lil E, Fish Sticks, Sir Tophamm Hat
Posted In: Golden Corral

8 pax gathered in a misty fall #gloom- perfect weather for a buffet o’ pain at the Golden Corral. With no Q in sight Jekyll takes the conch first but soon followed by the likes of LEGOLAND, Cornhole and 8 minutes of Mary that gave all a shot to call out the pain.

The Thang-

Mosey to back of HT

COP- SSH, Merkins, SSH, Squats

partnered Wheel Barrows, burpee broadjumps

LEGOLAND: Kareoke, high knees, butt kickers

Cornhole: Wallsits, BTTW, Wallsits, BTTW

Mosey to jiffy lube wall: dip, derkin, step up series

bear crawl, crab walk series

dip/derkin series

calf raises

8 min of mary

If you read this far, you now know that the Q was supposed to be me…Hey! good news is I was there, right?

NMM:

ESPN #theocho was the count today. Solid full body beatdown that hit all the parts.

Great to see Lil E this morning. Sir Tophamm EH’d him back into the fold, I believe.
Don’t mess with Fish Stick’s rain jacket. He’s killed for less than that.

Discussion in COT about being vigilant and stepping up our game when it comes to the internet and other avenues of inappropriate activity/porn at the finger tips of our kids. It aint like when we were coming along and we snuck our neighbor’s playboys. The title of the latest sickest garbage that is going around schools is “Shrek is life, Shrek is love”. It cuts through all of the filters, etc. This is realistic cartoon short centers around molestation, sodemy, rape, gay themes, and more. A student told my son about it at school and curiosity got the best of my him. He can not un-see what he has now seen. I will have to expedite the HEALTY sex talk with him sooner than I had planned. Go through your children’s internet history, pay attention to what they are viewing, and stay engaged.

Jekyll

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Hockey “PLYO” at #Varsity

2015-10-27Leave a comment

QIC: CSPAN
When: 10/27/15
Pax: Skate or Die, Bounty Hunter, Geronimo, General, & 7th Heaven
Posted In: Varsity

6 strong men showed up to see if they could make #TheVarsityF3

Last night I used some #food photos from The Varsity in Atlanta #delicious + #goodeats

Disclaimer

Warmup lap

COP = Warmup-O-Rama with all of my favorites to ten

Quick discussion on plyometric training, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).(Wiki 2015)

I also shared some of my personal experience as a youth hockey coach and my experience using “plyos” to train players. The Ukraine ice hockey club known as Druzhba 78 partnered with the team I coached for in Rockford, Illinois. The coach was named Ivan Pravilov, and I like most American coaches, we stood in awe of this coach and his ability to develop players (up to NHL caliber) and develop devotion and teamwork. We also thought it was odd how these kids, were so well behaved both on and off the ice. Hockey wise our younger teams destroyed Druzhba teams. Tides changed with older players, when our high school age teams played, Druzhba absolutely dominated us. We could not even start the “battles” because we could not catch them to engage into play. All of Druzhba players did a minimum of 2 hours of “plyo” per day, and were #fit, their training and culture did not align to our #American perspective, but at the time I could not question results.

Here is some footage of the original Druzba78 Teams:

Canada Tour 1992 TV Coverage https://youtu.be/aMTXSuQWukA

Years later, the coach got accused of horrible abuse of his players and eventually took his own life in prison. An opportunity to be #HIM was really about his personal desires and abuse of the players. These young men were taken from their parents at a very early age and mistreated under the claim of an NHL career. Parents actually beg to get their sons on these teams. Just a horrible waste of time effort by all involved, read the full story here:

http://www.insidehockey.com/behind-the-iron-curtain-the-abuse-behind-druzhba-78/

The one #HIM that stood up and wrote a book describing the atrocities is an impactful read.

Behind the Iron Curtain: Tears in the Perfect Hockey “GULAG” https://youtu.be/QOQ1exNbTFE

As an almost #RESPECT man sometimes physical training reminds me of “stuff”, and instead of a quality back blast you get this “stuff”… a story of a coach with so much potential to be a #HIM and yet took the wrong road and ruined so many lives…prayers to all of his victims…

Prayer and praise

BOM

Be a better man today than you were yesterday,

AYE!

CSPAN

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CSPAN gives a Winthrop Tour

2015-10-27Leave a comment

QIC: CSPAN
When: 10/27/15
Pax: Apache, Burgundy, Catfish, Deacon, Italian Job, River Rat, Sgt. York, & Smiley Face (FIFO War Daddy)
Posted In: Uncategorized

9 strong #HIM assembled this fine Tuesday morning at Winthrop University #eaglesnest

Disclaimer

Conditions were 50 degrees, dark, gloomy, very overcast, and not raining = Chaser is made of sugar…

And off we went…

Mosey to Library

10 Dips

10 Irkins

10 Derkins

Stretch-O-Rama

Follow the leader stair run = rinse and repeat

Peoples chair = left leg, right leg, hands out front, and hands above head

BTTW with 10 presses OYO

Mosey to Amphitheater

Partner up = wheelbarrow up and down stairs, flapjack + rinse and repeat

Mosey to the best walkway at any AO (about a ¼ mile long)

Arkloader series

Bear crawl and lunge walk swap at every light pole

Backwards run and walking toy soldier

Bunny hops and burpee broad jumps swap at every light pole (crowd pleaser)

Change to accumulator

At each light pole 5 LBC and 5 Flutter = increases by 5 counts of both exercises = total of 275 of both #AWFUL

Ran out of time…

Prayer & Praise

BOM

Naked Man Moleskin

Great morning with a very #FIT and lively group

Notes:

Appreciate Burgundy and York for pushing the pace #LarryBird

Appreciate Deacon & Italian Job for the deja’vu… seemed like a few summers ago at WEP #2ndF

T-Claps to Smiley for #RESPECT #Wardaddy

T-Claps to River Rat- awesome to see #HIM “all in” + he has drank the F3 Kool-Aid

I love Apache for being Apache…#Enthusiasm

Appreciate the Q invite from Catfish #HIM

Be a better man today than you were yesterday,

AYE!

CSPAN

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Let’s get ready for the P200, plus some extras

2015-10-26Leave a comment

QIC: Tinker Toy
When: 10/26/15
Pax: Posh, DD, Mailman, Shrute, Van Damme, Boilermaker, Mayhem, Sgt. York, The Riddler, River Rat, Tinker Toy (Q)
Posted In: Uncategorized

Disclaimer

Warm up

15 SSH
15 IW
15 Merkins
15 MC
10 WM

Mozy to Freedom Center
Reverse bear crawl

Partner up

Mozy to parking deck

3 loops running to top on ramps and coming down steps to bottom level

Strength exercise quantities are all per person, not collective.

20 diamond merkins
30 wide merkins
30 regular merkins
20 CDD

3 loops on ramp

30 jump squat
30 jumping lunges
40 air squats

3 loops on ramp

It was a lot of running today and we started out partnering up. The purpose of partnering up was to get a brother that would push you past your physical limits and toward growth.
We need the same thing in our spiritual walk. We need a brother or brothers to push us toward Christ and growth in Christ. Someone who can call us out when we are lazy, and encourage us when we don’t think we can push any more. Scripture is clear in Proverbs 27:17 that we are to sharpen each other. This means we can’t sit back and not be involved in each other’s lives. Sharpening is active, not passive. Let us push each other into Christ and not allow the enemy of our souls to keep us in isolation.

“Iron sharpens iron, and one man sharpens another.”
‭‭Proverbs‬ ‭27:17‬ ‭ESV‬‬
http://bible.com/59/pro.27.17.esv

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How do you make a Catfish sweat at 40 degrees

2015-10-26Leave a comment

QIC: Tinker Toy
When: 10/15/15
Pax: Burgundy, Shrute, Mailman, Catfish, Turbin, Italian Job, Apache,Smiley, The Riddler, Gauge, Tinker Toy (Q)
Posted In: Uncategorized

Disclaimer

Warm up
20 SSH
20 IW
10 Windmills
20 MC
20 CDD

Mozy to Manchester Park

Round 1
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
Run 1 lap around park pond

Round 2
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jumping Lunges
Run 1 lap around park pond

Round 3
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jumping Lunges
20 Chin Ups
20 Jump Squats
Run 1 lap around park pond

Round 4
10 Prison Cell Merkins
20 Pull ups
20 Derkins
20 Jump Squats
20 Diamond Merkins
20 Jumping Lunges
20 Chin Ups
20 Jump Squats
20 Clap Merkins
10 BTTW Merkins

Mozy back to COT.

Totals
30 Prison Cell Merkins
120 Jump Squats
60 Jumping Lunges
170 Various Merkins
120 Pull Ups
1.54 Miles of running

ANNOUNCEMENTS

PRAYER REQUESTS

James 1:2-4
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”
‭‭James‬ ‭1:2-4‬ ‭ESV‬‬
http://bible.com/59/jas.1.2-4.esv

As we went through a trial in the workout just to finish, let us remember that Scripture is clear, it is not a matter of “if” we will go through trials, but “when” we go through those trials. May we count it all “joy” in the midst of the tough times. “Joy” comes from resting in the promises of God to always be with His children and is eternal, “happiness” comes from what this world can offer us and is temporal. May we experience JOY.
WAY TO PUSH THROUGH MEN!! IT WAS TOUGH, BUT WITH BROTHERS BESIDE US WE CAN OVERCOME. WITH THE LORD ON OUR SIDE, WE CAN NOT JUST OVERCOME, BUT WE CAN CONQUER ANYTHING THROUGH HIM.

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Quagmire is an awesome Monday spot for Pain

2015-10-26Leave a comment

QIC: Lug Nut
When: 10/26/15
Pax: Cornhole, Puddles, Vinnie, Legoland, Royale, Lugnut
Posted In: Quagmire

6 #HIM converged at #Quagmire during a beautiful Gloom. No FNG’s, so quick Disclaimer and off we went.
Warm-up-
Mosey to Home Depot Lot
All exercises “In Cadence”
SSH X50
IW X 20
Mount Climbers X 20
6 “
Thang
Mosey to grassy spot for Jack Webb (1:4) up to (10:40). Love to do Jack Webb as a Warm-up.
Mosey to Fountain for Dirty McDeuce. This was new to a few of the Pax so explanation given. 12 exercise with 12 reps “In Cadence” after 3 exercises run the long lap. The first exercise Upper, 2nd Mid-section, 3rd Legs.
12 Merkins
12 LBC
12 Squats
Run Lap
12 Wide Arm Merkin
12 Dying Cock Roach
12 Lunges
Run Lap
12 Diamond Merkins
12 Hello Dollies
12 Lunge Squats
Run Lap
12 CDD
12 Flutter Kicks
12 Monkey Humpers
Run Lap
20 Rosealitas
15 Dips
15 Derkins
Short Mosey
20 Moroccan Night Clubs
Bear Crawl
Lunge Walk Back
20 Moroccan Night Clubs
Balls to the Wall
20 Moroccan Night Clubs
Balls to the Wall
AYG to COT
Moleskin:
Honored to lead #HIM. Thank you Cornhole for the opportunity. This is a great AO to start the week.
A short discussion to lock shields as the weather will be turning soon. Hold each other accountable.
Read the newsletter for all the announcements.
NUT CRACKED.

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You were the ones out here… Work at the Armory.

2015-10-26Leave a comment

QIC: Dark Helmet
When: 10/26/15
Pax: Boy Band (RESPECT), Jerry McGuire, Barry Manilow, Assassin, Peabody, Ginsu, Howitzer, Chicken Hawk, CSPAN, Dark Helmet (YHC)
Posted In: The Armory

A beautiful, crisp, October morning. I love starting my week this way… Working out with my brothers in the gloom… I forgot to remind our Q for this AM (though it should have been on his calendar), so since it was a little my fault, I took an #ImpromptQ opportunity to lead. No sense in overtalking it, so here’s The Thang (more or less):

Warm Up with a lap around the parking lots, with a little dynamic warm up mixed in:
Some backwards running, toy solders, and knee-to-chest pulls as we jogged, then we circled up for some more:
25 SSH
25 Moroccan Night Clubs
20 Merkins
10 CDD
(I think there was something else in there, but so be it…)
Then we grabbed our bells and moseyed over to a different part of the lot where we would do some HIIT with the bells. With some variation (as I am documenting from my then oxygen deprived and already faulty memory) we worked for 1 minute on and 30 seconds off on the following:
– KB Swings
– Bicep curls (first one arm, then the other)
– Triceps extensions (two-handed)
– Clean and press (one arm, then the other)
– Goblet squats
– Upright rows
– Dead lifts
– Bent over rows (one arm, then the other)
– Chest presses (two-handed)
– We mixed in some sprints to the end of the lot and back
– We did some wall sitting and some BTTW
– Flutter kicks with the bell held above your chest
– LBCs with the bell
– Rosalita with the bell held above your chest
– Elbow plank
– other stuff I can’t remember

I know there was more, but I don’t recall it all… Sorry about that…

The main thinking I had this morning was that we often quit too early. We often push ourselves a little, but not ALL the way. We don’t leave everything we have out on the field of play/battle. If we are holding back, we cannot be fully useful to our purpose, our families, our careers, our friends, or our God. Though he is a terrible example of how to live your life, one of my favorite quotes is from Jordan Belfort, “The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” The game is won and lost in our minds. I reminded the men out there, that they are the ones who showed up. A lot of men, for whatever reason, didn’t. It is our job, the job of the men who show up, to reach to those who didn’t. To reach to those that are believing their internal BS story and not being who they were put here to be. I’ll leave you with one more quote that I love: “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” ― Leonardo da Vinci

Pray for our brothers and sisters who are hurting, struggling, or otherwise not able to live fully to their purpose…

Helmet, out.

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