The Ranch- The Land of the Mystical Horse

2014-11-07Leave a comment

QIC: Decibel
When: 11/05/14
Pax: McGruff, Stang, Spiderman, Geico, Beacon, Gears, Anchorman, Serrano, White Lightning, Cash,Cornhole, Change Order, Lug Nut, Chicken Hawk, Trucker, McGyver, Cake Boss
Posted In: The Ranch

18 Cowboys saddled up for a rodeo of a workout. As the gloom fell over the land the mystical horses arrived and startled the Q. At first I thought I was looking at some giant deer. Alas, the PAX assured me it was just a couple of horses. After that the rodeo was on!

The Thang

10 burpees OYO

Mosey behind the school to parking lot.

Imperial Walkers x20

Merkins x20

Imperial Walkers x20 (interrupted by the ghost horses)

10 sidewinder burpess OYO

Mosey to playground

Derkins on Swing x20

Pull ups x10

Dips x20

Rinse and Repeat

Hanging Knee lifts x20

Heels to Heaven x20

Rinse and Repeat

Swing AB Lab

Swing Side Planks

Swing Knee lifts x15

Mosey to parking lot

50% sprint

Right turn

75%

Right

100%

Right

100%

Rinse and Repeat

Sprint 100% around lot

Rinse and Repeat

Line up on road

75 yard sprint x8

Wall sits

Walk to curb

Wall Sits

Line up in driveway

100 yard sprint

Mosey to Light Pole

Partner 1 does staggered Merkins

Partner 2 sprints to diagonal light

Switch

Everyone sprint to next light pole

20 LBC

Sprint to next light pole

10 serpetine burpees OYO

As always a privilege to lead a fine group of men. Way to hang in on all the sprints. We accomplished a lot in 45 minutes.

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Slow burn

2014-11-07Leave a comment

QIC: Backdraft
When: 11/07/14
Pax: Gears, Pusher, Boy Band, Double D, Cornhole, Sharknado, Opie, Assassin, Anchorman, Nirvana, LugNut, Carbomb, Spits, Solid State
Posted In: Slow Burn

15 strong willed took off from the CFA to Mosey to Lowes for a slow burn morning to warm things up.

At Lowes circle up for 20 SSHs, 15 IW, 15 Windmills, 10 Merkins

Mosey to starting line for 25 yards of Karaoke, High Knees and Backwards runs times 2

Time for tabata

Slow Squats, Mountain Climbers, Flutter Kicks, LBCs, step ups, merkins (your choice), and wall sits.

Mosey back to CFA for COT.

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Bomb Jack O Rama

2014-11-06Leave a comment

QIC: Twister
When: 11/06/14
Pax: Minute Man, Tatanka, Deacon, Crab Cake, CSPAN, Package, Wort, Zima, Jeter, Beheim, Birdcage, Maximus, Twister & Senator Tressel
Posted In: The Fort

What it was:

Warm Up by miscounting: 20 IW – 20 LS Squats – 20 Windmills

Mosey to Hill – Sprint to top with 5 Bomb Jacks and back down with 10 Merkins, Back up with 4 BJ’s down with 10 Merkins until one BJ at top.

Mosey across street to Flag – Pledge by CSPAN – 10 Bomb Jacks

Mosey down 160/Main and around back to parking lot – Partner declined Merkins and Peekabo Streets 2X
10 Bomb Jacks

Mosey to wall – Sprints/Wall Sit/LBC’s by partner 3X
10 Bomb Jacks

Mosey to Flag – 10 Bomb Jacks

Mosey to WEP – COP – abs + 20 Bomb Jacks

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Mary in the middle

2014-11-06Leave a comment

QIC: Cash
When: 11/5/14
Pax: Jekyll,chicken hawk, opie, sharknado, senator tressel,who dat, trucker,change order, pebbles,Tatanka, chaser,WWL,assassin, chicken wing,lug nut,spitz,boy band,gears,one niner,fist pump,pusher,McGyver
Posted In: Ring of Fire

The Thang:

21 SSHs after the disclaimer. Warm up lap around the parking lot.

Continued laps with added pain stations at the corners

lap1-

10 Carolina dry docks,10 monkey humpers,10 bomb jacks, plank

Lap 2

20 Merkins, 20 mountain climbers, 20 sumo squats, plank

Lap 3

30 MNC, 30 Imperial walkers, 30 SSH, plank

Circled up for a rapid fire Mary session. 10 each of the following. No break:

lbc,dying cockroach,patty cake,heels to heaven, plank.

hip dip,screen door,in&out,freddie mercury,Russian twist, hello dolly,protractor,low slow flutter, plank.

peter Parker, Parker Peter, plank with leg lifts.

Mosey to the hill.

At the top, 10 pull-ups, 10 burpees. At the bottom, 10 decline Merkins, 10 donkey kicks. Rinse and repeat x 3 .

To cool down, a couple of hill repeats with a jailbreak to COT.

Grateful to be out there and honored to Q. Thanks for the support

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The Dome Over Alcatraz – No More!

2014-11-05Leave a comment

QIC: Aquaman
When: 11/01/14
Pax: Cornhole, Trucker, Zima, Change Order,Smuggler, Jekyll, White Lightning, Cash, Decibel, Gears, Minute Man, and Senator Tressel, FNG/ Pink Slip (Joe Morgan)
Posted In: Alcatraz

Posted on behalf of Aquaman

The rain and cold that spoiled trick or treaters the night before only provided a good nights sleep for those brave enough to come out to Alcatraz. The dome evaded Alcatraz and left 14 hungry men shivering, cold, and wet….with Truckers cry…”let’s get this thing moving!” It Began…

The Thang:

Mosey to the tennis courts for COP and suicides:
SSH
Squats
Merkins
CDD
SSH
Imperial walker

Suicides:
Side to side half way/all the way: 10 merkins repeat X3
Sprints half way/all the way: 10 sumo twerks (if you wanna know, join me at my next Que) repeat X3
Bunny hop followed by 3 merkins/full court run back X1
Full court sprint run backwards full court X3

Mosey to wall near golf course:

Address the wall with 10 step up kick lunges, 20 triceps dips, 30 squats X3

Address the walk, By twos: bunny hop up onto the wall, bear crawl to the top, followed by 30 LBCs X3

Mosey to the bottom of the hill and pick up a landscape size rock.

30 curls, 30 triceps over the head, and 30 rock swinging squats(kettle bell style)
With rock in tow, run backwards to the top, jog to the bottom.
With rock in tow over head, run to the top, jog to the bottom.
Drop he rock and sprint to the top and mosey to the fairway.

Ab circle:
Elbow plank for 30 seconds, then 20 knees to elbow planks.
Roll to back for protractors, LBCs, and heals to heaven.

Find a partner that will push you and all out hustle back to Alcatraz for COT.

Until next time
Aquaman

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Get comfortable with the wall

2014-11-04Leave a comment

QIC: Maximus
When: 11/04/14
Pax: Stacker, Gears, Free Bird, White Lightning, Cornhole, Cake Boss, Decibel, Firm, Gecko, Dory, Trucker, Cerrano, McGruff, Change Order, Aquaman, Anchorman, Jeckyll, Hasselhoff
Posted In: Golden Corral, The Fort

Remember the day when we had 10 show up for a tour of the local Harris Teeter? Well those days must be behind us as we consistently post with 15-25 and today, we had 19 strong. The former FNGs are now the regular Qs so when I had the opportunity to Q this morning, I couldn’t pass it up. With the extended wall sits, I hope I’m allowed back. If not, it was still a pretty good swan song. As we learn on election day, every vote counts but you may get out-numbered.

The Thang:
Mosey to Teeter’s backside and circle up
Squats
Burpees – Anchorman’s vote didn’t count this time.
Speed Skaters
Mountain climbers
SSH
3-Way Jumping Lunges

Mosey to the long brick wall
The PAX line up arms width apart in a wall sit and the man on the end bear crawls to the other end
Repeat
The PAX line up shoulder width apart in a wall plank and the man on the end lunge walks to the other end
The PAX line up shoulder width apart in a wall sit and the man on the end reverse lunge walks to the other end

Ab Lab…WHAT? You don’t always do abs at the end? Who is this guy?
Peter Parker
Parker Peter
Mountain Climbers…again
Grave Diggers
Obscenely slow protractor
Chop Sticks…just cause Aquaman was getting bored

Mosey to the suicide station by the benches:
3-Tier Suicide with 20 Derkins on the bench or curb
Repeat with 20 CDD on the bench or curb
Repeat with 20 Dips on the bench or curb

Impromptu in the street:
Diamond Merkins
LBC
Maybe something else

COT:
I had my manhood challenged since I was wearing tights, had my Weinke temporarily stolen and told that Anchorman thinks of me when on the can. It was indeed a perfect morning and I have nobody to thank but the PAX themselves.

Announcements:
F3 Dads this Saturday at WEP 9:30-10:30, Joe Davis Run 1/10 (register as The Fort), Haywood speaking next Friday (11/14) at Chicken & Wisdom, Thanksgiving convergence 6am at The Ranch, continue the Bible Challenge, Jeckyl looking for Veterans to speak at the Pack meeting next Tuesday evening. Please read the weekly email and if you’re not on the distribution list, reach out to your most recent Q.

Prayer Requests:
Multiple job interviews in the PAX, Decible and his wife are scheduled to welcome their little girl to this world in 2wks. Praise for a safe delivery and welcoming of Audit’s little girl yesterday. Pray for Noah as more progress occurs on walking and eating development. Pray for the family of the student that took their life recently at NaFO. Be the leaders and providers of the words of encouragement that so many need and aren’t receiving.

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Thom Tillis and Kay Hagan Agree on Block Party

2014-11-04Leave a comment

QIC: Crab Cakes and Package
When: 11/04/14
Pax: Deacon, Old Bay, Back Draft, Chicken Wing, Twister (Respect), MacGyver, CSPAN, Santini, Red Banjo, Opie, Sharknado, Beast, Private Ryan, Gigawatt, Jeter, Boeheim, Birdcage, Fist Pump, Solid State, Green Wave, Tatanka, Java
Posted In: Block Party

23 potential voters converged on WEP to take a break from political ads and spread plenty of rumors at Block Party.

The Thang:

Crab Cakes leads the warm-up run to COP.

Thom Tillis cut Imperial Walkers by 50% while supporting Windmills for his fat cat crony billionaire friends.

IW x 15

Windmills x 15

Mountain Climbers x 15

Low Slow Squats x 15

Kay Hagan wasn’t even present when they voted on Mountain Climbers or Low Slow Squats. She was off at a fund raiser for Peter Parker AND Parker Peter.

Peter Parkers x 15

Parker Peters x 15

Mosey to Front Field and Partner Up

Partner 1: Bear Crawl to Sign and Back

Partner 2: Burpees while you wait

Flap Jack and then do it one more time for good measure. Crowd pleaser!

Did you know that Thom Tillis used his office to support Bear Crawls for personal gain? Did you know that Kay Hagan voted lockstep with Burpees 97% of her time in Washington?

Sprints to the sign and back to the far tree and back. One more time for good measure. Another crowd pleaser!

Hand off to Package – to the Playground for some Neapolitan Ice Cream. Wait, what?

Same partner.

Partner 1 sprint around playground. Partner 2 – pull-ups. Flap Jack.

Same thing x merkins; x squats; x LBC’s (Chocolate?)

Same thing x dips; x bomb jacks; x Moroccan Nightclub; x Lunges (Vanilla?)

Same thing x incline merkins; x Apollo Ono’s; x SSH; x squat thrusts (Strawberry?)

While Thom Tillis and Kay Hagan both support ice cream they have very different views on Neapolitan Ice Cream.

6MOM x LBCs, Dolly’s, Protractor, LBCs

COT

Strong work out there by all pax members including Jeter – while other teenagers sleep – he’s getting faster and stronger. T-Claps!

The Fort Pax get the added benefit of not only the political ads to the point of nausea and madness but we DON’T EVEN GET TO VOTE IN THAT STATE!!!!!! All Pax are encouraged to get out there and make informed decisions on who leads our local, state, and federal governments.

Congratulations go out to Audit and his M as they welcome their baby daughter into the world.

Red Banjo reminds us all that people are hurting out there and it may be a loved one or the person next to you. Reach out. Offer help. Listen. They could need it more than you can imagine.

Great group of men – it is always an honor to be out there with every one of you. Aye!

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Frozen Tomahawk?

2014-11-03Leave a comment

QIC: CSPAN
When: 11/03/14
Pax: 1-Niner, Bounty Hunter, Flipper, Magic Mike, Pebbles, Ringer, & Sharknado
Posted In: The Snake Pit

YHC was (AO-VC) leading the Monday morning version of Indian Land insanity known as “The Tomahawk”.

High quality rendition of disclaimer…#redpill…go at your own risk…should be icy…I am not a road guard.

Balmy and 27 degrees, only 2 “Braves” wearing shorts…

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, Carolina Dry Dock, and maybe a few others that I forgot.

Line up on step-up curb 15 left, 15 right and 15 doubles.

Fell back to my “wheelhouse”…

Line up on curb with sprints down and back x 6, repeat reverse x3, butt kickers, lunge, high knees, bear crawl, backwards bear crawl, lunge, cornerback drills, jog, and stretch out + a bunch of others…out of oxygen for most of it…

Sprint to Path (new installed lights):

Split group in 2

Stairway to Heaven single sidewinder burpee at each light, up, down, and backdown (21 total).

ABLAB:

LBC, Dolly, Rosa, Flutter, Scissor, & long back series x 20 by 7 repetitions for back series.

Moleskin Great fun this morning, and I always appreciate the opportunity to Q.

Indian Land is blessed with high quality 1^st, 2^nd, and 3^rd F.

Bunch of fun stuff pending, read your newsletter.

Over & Out

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The Armory – Stroll through the lot with a Kettle Bell move here and there…

2014-11-03Leave a comment

QIC: Cake Boss
When: 11/03/14
Pax: Boy, Band, Cake Boss, Change Order, Chicken Hawk, Destiny, Gears, Gridlock, Lug Nut, McGruff, Senator Tressel, Spitz, Wii Dat
Posted In: The Armory

No quite Globogym, but pretty close

12 PAX took to the lot of The Armory for a Monday morning workout.

What Cake Boss had baking in that head of his, was enough to keep the minds sharp and the bodies warm in this cool November morn.

The Thang:

Short Mosey to Front of FHC building for COP

20 SSHs

10 Merkins

Lap around the parking lot (This was for directions purposes for later)

The Meat of the morning

12 Curls

12 Shoulder Presses

12 Upright Row

12 KB Squat

Run Lap

10 Curls

10 Shoulder Presses

10 Upright Row

10 KB Squat

Run Lap

8 Curls

8 Shoulder Presses

8 Upright Row

8 KB Squat

Run Lap

10Dips

10Derkins

12 Tri Extensions

12 Lateral Raises

12 KB Swing

12 Lunge Pass Thru

Run Lap

10 Tri Extensions

10 Lateral Raises

10 KB Swing

10 Lunge Pass Thru

Run Lap

8 Tri Extensions

8 Lateral Raises

8 KB Swing

8 Lunge Pass Thru

Run Lap

10Dips

10Derkins

12 KB Jacks

12 Plank Rows

12 Ski Abs

12 In/Out Abs

Run Lap

10 KB Jacks

10 Plank Rows

10 Ski Abs

10 In/Out Abs

Run Lap

8 KB Jacks

8 Plank Rows

8 Ski Abs

8 In/Out Abs

Run Lap

After catching our breath, CB talked about Ruth and how she came from a horrible group of people that did everything againse God. Ruth went through a transformation and became a servant for God, Great Grandmother to King David and ancestor to Jesus.

We all have pasts and we all do things that are not in God’s likeness, but we can all be transformed and become a servant for God and live a full life for his purpose and will.

Wrap up with

10 Dips

10 Derkins

Announcements: 11/8 F3 Dads, 11/14 Speaker at Eternal Church, 11/22 Sole Redemption(shoes) ends, 11/27 Thanksgiving Convergence

Prayers for the NAFO family as they lost one of their own this weekend, Job interviews for PAX and to an end of domestic violence all over.

Honored and joy to lead and be a part of this thing called F3. Thank you! CB

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The Ranch: Fire and Ice on the high plains of Springfield

2014-11-02Leave a comment

QIC: Backdraft
When: 10/30/14
Pax: Change Order, Trucker, Stacker, Gears, Cash, Santini, Package, Macquver, McGruff, Chickenhawk, Audit, Anchorman, CSPAN, Woo Dat, Jekyll, Stang, Gecko, Senator Tressel, Decibel, Soranno, Backdraft, Cake Boss
Posted In: The Ranch

Backdraft took the Q and led the PAX through a firestorm of exercise moves.

22 total 18 bootcamp 4 mustangs, there was no absence of pain in this storm at The Ranch!

The Thang:

Warm up mosey around parking lot to center of soccer field for
25 SSH
20 IW
15 mountain climbers
15 windmills

60 yard sprint with 10 burpees oyo
60 yard sprint 9 bomb jacks oyo
60 yard sprint 8 burpees oyo
60 yard sprint 7 bomb jacks oyo
Keep this going until you get to 1 bombjack
Meet back in circle for planks until all Are finished.

Mosey to large soccer field for pain 15 pain stations at 1 minute of work than bear crawl to the next station.
LBCs
Low slow squat
Diamond merkins
Russian twists
Alternating jumping lunges
Chair dips
Parker peters
Burpees
Moroccan night clubs
Flutter kicks
Mountain climbers
Wide arm merkins
Peter Parker’s
SSHs
CDDs

Mosey to wall for 3 sets of wall sits.

COT for announcements and prayer requests.

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