Oh Ye, Though Lacketh in Faith (of the PAX)

2013-10-21Leave a comment

Posted In: The Armory, The Fort

I sat in the parking lot of Forrest Hill Church at 5:09 AM, alone. I began to wonder why did I even bother getting out of bed this morning. After all, I was about to post by myself when out of the gloom a Cable Guy appeared. Then Boy Band, and 6 other PAX followed. I thought the low 40’s range was below some folks threshold. So, the week began with 9 PAX and a warm-up lap around The Armory.

The Thang

Warm-up lap around the AO

Rows – 1:00 ea

Snatch L&R 1:00 ea

Windmill L&R – 1:00 ea

Diamond Merkins – 1:00 ea

Curls L&R – :30 ea

One Arm Dead Lift – :30 ea

Figure 8 – 1:00

Rinse & Repeat 3x

Finish with Mary

COT

Please remember Deacon’s Mother and Aunt this week. His mom is undergoing a bone marrow transplant via his aunt this week.

Moleskin

Thanks to the PAX for coming out this morning. Solid effort to start the week. Sorry to cut this one short, but I have 4 people at work that fartsacked this morning.

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Abundance of Pain – Back to School

2013-10-192017-06-16Leave a comment

Posted In: Golden Corral, The Fort

First Post at Nation Ford High School. Arrive and scope the terrain with no lights….at all! Pitch Black out there.

5:30am – Let there be light! NAFO lights popped on and the pain was delivered.

Lil Mike gave some words of encouragement and advice to take that time in the mornings to be like Jesus and prepare our hearts, minds and souls for the day ahead.

Take off on warm up lap to front of NAFO high school

COP on Band Field

SSH x 25
CCD x 15
Imperial Walkers x 20
Mountain Climbers x 15
Squats x 20
Peter Parker x 10
Parker Peter X 10

Mosey To Hill and Partner Up

Exercise 1
- #1-Run up hill and back x2
- #2-Burpees
- Switch
- Plank at end
Exercise 2
- #1-Bear Crawl up hill and run back x2
- #2-Burpees
- Switch
- Plank at end
Exercise 3
- #1-Run up hill do 10 squats run back x2
- #2-Bomb Jacks
- Switch
- Plank at end

Mosey To Band Parking Lot for COP

Freddy Mercury x 20
Hello Dolly X 20
Merkins X 15
Flutter Kick X 20
Wide Arm Merkins X 15
Rosiltas X 20

Line up at end of Parking Lot and Partner up

#1 – Sprint to 50 yrd line and back X 2
#2 – Merkins
Switch
#1 – Suicide Sprint to 30 yd line and then 50yd line X 2
#2 – Squat Kicks
Switch

Mosey To Main Parking Lot COP

SSH X 40
LBC X 20
Hi Slow Flutter Kick X 20

COT

18 PAX
Announcements
- Thur – Laces In/Out WEP
- Friday – Third F Baxter Chick filet 6am
- Sat – Alcatraz Tega Cay 6:30am / The Fort WEP 7:00am
- Prayers

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You can count on a good run at Alcatraz

2013-10-19Leave a comment

Posted In: Alcatraz

When: 10/19/13
QIC: Trucker and Decibel
The PAX: Sai, Flacco, Funhouse, Cable Guy, Stonewall (FNG), Senator Tressel, Addicus, Pick 6

Warm up lap with zero visibility
Run half the outfield high knees
Second half butt kicks
Karaoke back switching half way
Circle Up
Cherry Pickers x20
Dive Bombers x20
Imperial Walker x20
Carolina Dry Dock x20
Mountain Climber x20
Rower x20
Mosey to the hill
Run up hill 5x alternating direction
Ascending up to 5, 10 count body builders at the top of each hill

Sprint to middle of baseball field, 2 jack webbs Sprint back to 3rd base line, 2 jack webbs rinse repeat and add to 2 more, until you reach 10 at each end
walking lunges from 3rd base line to middle of baseball, 5 merkins
reverse walking lunges back, 5 merkins
repeat with side shuffle
repeat with karoakes
repeat with sprints, 10 merkins
Navy seal sit-ups (20)rosalettias with V-ups (20)hi-low flutters (20)
Suicides from 3rd base line to middle of field and back
Mosey to snack bar wall sit 2xs
Bearcrawl from one end of outfield to other, 5 purpees, bear crawl back mosey to COT

Announcements:
Alcatraz was encouraged to strengthen the emotional headlocks and grow the group.

Two challenges have been posted to the Fort: Jan 4 double down with a 5k and the April USMC mud run, great opportunity to show everyone what The Fort is made of!

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Game Plan – Combo # 5

2013-10-182017-06-16Leave a comment

Posted In: Block Party, Golden Corral, Laces In, Laces Out, The Fort

16 PAX attended an encore presentation by Evel Knievel at Game Plan this morning.

EK ordered up a Combo #5 for Proverbs Chapter 14 and split the group up into 5 small groups in order to consume all the wisdom from the chapter in our 45 min workout.

Some of the key verses are below. Triple claps to Evel Knievel for excellent leadership and insight into the word.

Proverbs 14:

4 Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.

We need to invest in the “dirty work” in order to harvest the fruit in our lives. Marriage, Kids, Career….do the tough work and the crops will be abundant.

17 A man of quick temper acts foolishly, and a man of evil devices is hated.

Teenagers…..enough said!! Seriously, let’s be slow to anger and wise with our words when things get sideways.

26 In the fear of the Lord one has strong confidence, and his children will have a refuge.

Just as our children look to us for refuge (food, money, shelter etc.) and have confidence in our abilities to provide, we too need to “Fear or Respect” our God knowing he is providing our every need with confidence.

Thanks for all the participation this morning. Hope more PAX post to Game Plan and give it a chance and be inspired by wisdom.

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1-2-3 as simple as do-re-mi

2013-10-15Leave a comment

Posted In: Block Party

32 brothers pushed each other through 45 minutes of pain and then stood as one to honor a 33rd.

The Thang

Warm up run around WEP to center of field

COP (support from Decibel and Trucker) – SSH x??, Merkins x20, Slow sumo squat x43, LBCs x20, Mtn climbers x20

Drill bit – 10x wide arm merkins + 10x Sumo squats at each 1/10 mile post

Split into two groups:
Group A = run up long hill past trees & lamp posts + 10x bomb jacks run back (repeat 2x w/ 10x burpees and then 10x donkey kicks)
Group B = Karaoke to playground + 10x pull ups karaoke back (repeat 2x w/15x derkins and then , 10x pull-ups of another flavor)

6MoM – Freddie Mercury x15, Hello dolly x15, Chopsticks x15, Flutter x20

Pusho/plankorama = Merkins x10, Peter Parker x10, Monkey humpers x10, Carolina Dry Docks x10, Parker Peter x10, Slow squat x10, Diamond merkins x8, Monkey humpers x10

Run home

COT

Naked Man Moleskin

Take Two — Decibel nailed his SSH routine after using his Mulligan on the first hole…then he proceeded to silence the pax with an early Merkin beatdown (so much for warm up!). T-claps for taking some OTJ instruction in a constructive spirit.

Trucker relived a Nittany Lion nail biter with 43 slow sumo squats — Mr Blue Hoodie missed out on the commemorative sequence aimed at wearing down one more Wolverine.

SPOILER ALERT: Funhouse shattered all CFB fans’ anticipation by revealing that Gamecock fans WILL be disappointed come November 30th.

Prayers and support for Flacco as he honored the memory of his brother, Sean, who would have been 34 today.

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Stop touching my cones! That’s what……

2013-10-12Leave a comment

Posted In: Alcatraz

15 Pax Posted at Alcatraz for a so called boot camp style workout (more like Laces Out!):

Funhouse at the Q.

RAR – Run around Runde

COP

SSH X 40
Imperial Walkers X 20
Slow Squats X 20
Merkins X 11
Mountain Climbers X 20
SSH X 20

Mosey to the Cones:

Back peddle around cones with a sprint at the end and plank in a line X 3
Side shuffle around cones with a sprint at the end and 5 burpies X 3
Sprint around cones with 10 mountainclimers at end, sprint to start and 10 merkins X 3
Sprint around cones with 6 stations of a pyramid down of merkins X 2

Hand off to White Lightning

Long Mosey to the Tennis Courts

Plank O’Rama

Partner Up

3 Laps around the courts – Side Straddle Hops, Carolina Dry Docks, Freddy Mercury
Suicides – every line, on both courts – while your partner does Side Straddle Hops
Plank O’Rama

Mosey to Retaining Wall

10 Durkins – 10 Dips
5 Durkins – 5 Dips

Long Mosey Back to the Rock

Plank for thr 3rd time!

Shoulder Circles

COT

Moleskin

Reminder today during prayer requests just how precious life is… 2 beautiful litte ones going to be with thier Heavenly Father. There was not much more to say than may God grant those families peace and hope knowing that Zuri and Elizabeth are at rest and in pure joy with Jesus. Hug our kids today!

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Game Plan – Proverbs 13

2013-10-11Leave a comment

Posted In: Alcatraz, Block Party, Laces In, Laces Out, The Fort

Evel Knievel took us through Proverbs 13 this morning and we explored how our words have power to bring others up and/or bring them down.

How are we using our words and conversations?? Do we shy away from opportunities to encourage or lift others up or do we step up and put ourselves out there for others.

Also, we learned we can be financially comfortable but spiritually poor and vice versa. Where are you? What are you doing with the resources God has given you?

Is it ok to be Rich Financially and Rich Spiritually? How to we tend to those that are Poor both financially and spiritually??

Here are some key verses that stood out this week:

13:7 One pretends to be rich, yet has nothing: another pretends to be poor, yet has great wealth. – Rich/Rich or Poor/Poor or Rich/Poor or Poor/Rich…where are you??

13:22 A good man leaves an inheritance to his children’s children, but the sinner’s wealth is laid up for the righteous. – Real wealth is what we pass on from our hearts not our wallets!!

Chick filet was a great change of scenery and comfortable setting.

It will be home for Game Plan going forward and the staff there was very accommodating.

Have a great week and see you all at The Fort!

FYI on the Real Evel Knievel: Best jump he ever made!!!

Sunday, April 01, 2007	Crystal Cathedral				Born again/baptized by Dr. Robert S. Schuller on “The Hour of Power”
Friday, November 30, 2007	Clearwater, FL				Died of complications from Idiopathic Pulmonary Fibrosis –

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The Return of Funhouse

2013-10-05Leave a comment

Posted In: Alcatraz

17 strong converged in Tega Cay for a Saturday morning workout marking the return of Funhouse.

Funhouse at Q

RAR – run around Runde

COP

30 SSH
15 squats
15 Imperial walkers
10 merkins

Start HIIT (High intensity interval training)
45 seconds with 15 seconds rest with 4 sets of each
Plank punches
Burpies minus the merkin
Freddy Mercury
Coconut crackers
Moving Merkins

Hand off to Senator

Base Running – split into two groups at home plate, 1^st group goes CCW, 2^nd group goes CW

Side shuffle around bases, alternating L/R. At home plate, 5 burpees, plank
Lunge walk around bases, alternating front/back. At home plate, 10 bombjacks, following ‘That’s what she said!’ comment (was it Trucker?)
Power skip around bases, Home plate, 5 burpees

Mosey to the Runde wall – split into two groups, 4 cycles

1st group does peoples’ chair w/arms up, 2^nd group group bear crawl the length of the field, run back. Flapjack
1^st group BTW, 2^nd group Kareoke out and back length of field. Flapjack
1st group does peoples’ chair w/arms up, 2^nd group crabwalk length of the field , run back. Flapjack
1^st group BTW, 2^nd group sprint length of field and back. Flapjack

Mosey to playground – stay in two groups

1^st group does 10 pullups and 20 dips, 2^nd group does step ups (L/R 10 ea). Flapjack
Everyone plank – 10 merkins in cadence

RRAR (rugged run around Runde)

Group run around park with detours through the fields, up and down hills, through the woods and zig zag through the trees and back to the parking lot.

COT

Moleskin

After two weeks in Germany, Funhouse returned to Alcatraz and he beat down the Pax with a purpose today. He showed no ill effects from two weeks of heavy eating and beer drinking – well done, brother! The HIT portion of the COP was especially painful and many groans were heard around the circle. Indeed, YHC was forced to modify portions of his planned workout due to some 02 deprivation and fatigue.

Roach’s powerskipping around the bases was impressive this morning – he made quick work of the bases and was far and away the fastest around the infield. Cable Guy provided the group with his usual ‘monring expression’ – you are nothing if not reliable. Balls to the Wall and the People’s Chair were crowd pleasers today. YHC will definitely rethink putting half of the Pax in a wall sit while watching the other half bear crawl. The view from behind was unsavory to say the least. Heard a fair amount of double entendres today from the Pax – there was something in the air at Runde this morning. Welcome FNG/Judge Judy – we hope to see you back in Tega Cay soon.

It was another great morning at Alcatraz and a pleasure to lead such a fine group. The new Q’s are queued up and ready to start next week.

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Game Plan – lottery winners

2013-10-04Leave a comment

Posted In: Alcatraz, Block Party, Laces In, Laces Out, The Fort

15 men gathered to discuss Proverbs chapter 12 this morning.

We took a lesson from Coach Gibbs, that in the game of life there is no better game plan than the Bible.

Some of Solomon’s key verses from this week:

⁴An excellent wife is the crown of her husband,
but she who brings shame is like rottenness in his bones. Thank your wives for keeping you on the path.

⁹Better to be lowly and have a servant
than to play the great man and lack bread (sense). Don’t be that guy!!

²⁸In the path of righteousness is life,
and in its pathway there is no death. Making wise choices has its benefits!!

Join us next Friday at Baxter Chickfilet 6:00am!

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Government is shutdown… but C-SPAN is on.

2013-10-03Leave a comment

Posted In: Laces In, Laces Out, The Fort

31 Pax posted at a foggy Fort looking for a motivating start to Thursday.

The Thang:

Both Laces Out and Laces In took out at full speed across WEP.

Laces IN COP:
CSPAN inspired workout of Marine Corps –high intensity training

Quote of the day from Trucker “amazing how ten can feel like such a large number”

Workout involved about 40 minutes of straight cadence- “pain is just weakness leaving your body”

SSH
Imperial Walker
Squat
Slow Merkin
Mountain Climber – crowd favorite
Peter Parker
Parker Peter
Carolina Dry Dock
Bomb Jacks – to give our shoulders a break
Hello Dollies
Slow Flutter Kicks
LBC

Run home

COT

Naked Man Moleskin

Thursday WEP is still the best show in town offering something for everyone. Runners came back in exhausted and Laces In returned unable to give high fives.

We got a whiff of a name change … and the new name was eloquently presented by Red Banjo= Welcome to Genesis (nothing to do with Phil Collins and everything to do with the first book of the B-I-B-L-E)…

Today was the first time that I got requests for bomb jacks to give the PAX shoulders a much needed break. I enjoyed the morning and appreciate the effort as many PAX pushed beyond their comfort level. Drink plenty of water and remember to be a better man today than you were yesterday.

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