Game Plan – Black Friday Style

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4 PAX braved the cold, traffic and brutality of the Black Friday crowds to get some Chicken and Wisdom at Game Plan.

Proverbs 20 was full of advice and God’s word on many subject including wealth, character, laziness, virtues and separating good from evil.

Key verse:

9 Who can say, “I have made my heart pure;
I am clean from my sin”?

Basically, who can admit they are a mess and need Christ to come into their heart?

Cobra Kai is on Q and will be training us through Proverbs 21. Come to the Chickfilet dojo for some wisdom next Friday.

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Line Dancing in the Gloom

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26 Pax posted on a balmy fall morning for a pre-Thanksgiving feast of pain.

The Thang

WWL in lead

Warm up lap around WEP

COP – Mtn climbers, Spiderman climbers (YHC still feeling them on Mon!), SSH, Squats, Burpees

Line up along tree line
+ High knees/butt kicks down and back
+ Karaoke down and back
+ Side shuffle down and back
+ Bear crawl half/lunge walk half (down and back)
+ Crab walk half/lunge walk half (down and back)
+ 5 frog jumps, sprint down / 10 alligator merkins/sprint back (repeato)
+ Sprint down and back (repeato)

Merkins x12, Freddie Mercury x20, Wide arm merkins x12, Flutter x15, Partner decline merkins x12, Russian twist x20, Diamond merkins x14

Handoff to Double D

Four lines, 2 doing Makhtar N’dyae and 2 doing Railroad hops (rinse and repeat)

Run across park

10 Burpees OYO

Run to Springs lot

20 Sumo squats

20 SSH

Run to Springs courtyard and line up along brick flower bed

Pushorama — Carolina dry dock x15, Dips x 20, Decline merkins x12, Jumping lunge x12 (rinse and repeat)

Run to Springs wall and split into 2 groups
+ Group 1 60 Sec People’s Chair
+ Group 2 Continuous LBCs (Flapjack)
+ Group 1 Wall pull ups x10
+ Group 2 Burpees x10 (Flapjack)

Run back to parking lot

Plank sequence

COT

Naked Man Moleskin

It was post when you want day as Cash emerged in the gloom wearing neon for a rest break after 5 miles of a 10 mile run.  WWL dropped midstream to take care of family biz.  And finally, Package posted at end of run just in time for COT and Chickateria!

Lots of mumble chatter throughout as the Pax relished the pain.  Everyone took it in stride with a smile on their face just like Santini’s Bulldogs took that Clemson beat down all the way to the bank.

“On the line”…WWL sounded like a craps table captain in Vegas!

You know the beatings are serious when CSPAN begs for more running…2x on this day, first with a second helping of sprints w/WWL and then again during Pushorama.

As if old isn’t old enough, the Pax put CSPAN and YHC in our place during COT with the “Saved by the Bell” references for our FNG/Belding.   Welcome!

 

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Wa-Wa or Kum & Go? It ain’t that cold…

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6 Pax posted at The Armory Monday morning making a down payment on planned overindulgence in Turkey & Dressing.

The Thang:

Full speed across Church parking lot and then kettle bell up walking balance

Armory COP:

  • Imperial Walker
  • Squat
  •  USMC Push up / Slow Merkin
  • Parker Peters
  • Peter Parker
  • SSH
  • Carolina Dry Dock
  • Windmills

Kettle Bell = Discussion included favorite convenience store chain = Deacon was extremely uncomfortable with the Kum & Go. Wa-Wa and QT seem to be the highest quality.

  • Figure 8
  • Around waist
  • Halo
  • Triceps
  • Curl
  • Cross curl
  • Squat

Apply, rinse, & repeat.

Onto AB Lab

  • Dollies
  • LBC
  • Slow      flutter
  • USMC      push-up
  • Freddie
  • SSH

COT

Naked Man Moleskin

Boy Band was the only true born and raised southern gentlemen with a coat that got out of bed today, enough said about that.

Thursday is at 0700 followed by Baxter Fun Run.

3rd F Friday morning Chicken and Wisdom with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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11 is the gloomiest number

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26 Pax posted for a serving a Tuesday morning torture at Block Party dealt by Repeat on his virgin Q.

The Thang

Double D in lead

Brief run around WEP

COP – Mtn climbers, squats, Carolina Dry Dock, Imperial Walker, SSH

Line up along tree line

Karaoke to second tree, karaoke back

Bear crawl to to first tree, lunge walk to second tree, run back

Backward bear crawl to first tree, backward lunge walk, run back

Suicides to third tree and back

Plank sequence

COP – Slow Freddie Mercury x20, Merkins x10, Hello dolly x15, Wide arm x10, Dying cockroach x15, Diamond merkin x10

Handoff to Repeat

Lap around WEP

Mosey to Hill for 11s — squats at top + jumping lunges at bottom (real crowd pleaser!)

Merkins x 10

LBCs x10

Head to playground

Pull-ups x10

Dips x10

Run home

COT

Naked Man Moleskin

T-Claps to Repeat on his rookie outing – he brought the lower body pain in high fashion!

Funhouse was salivating over an impromptu Q opportunity at the start before YHC yanked the rug out from under him…he is clearly ready for a day when the 2.0s are not in tow so he can unload some heavy artillery on the Pax.

BLCs or Backward Lunge Crawl will be new specialty for CSPAN!!

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Gloomy Day at the Rock

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The shovel flag was planted and 15 faithful gathered on a warm, but gloomy Saturday for a good beatdown.

The Thang (Bob Barker at Q)

2 laps around field as warmup….

SSH  25x, , Windmill   25x,, Squats   20x, , IW     30x, Merkins. 15x, Mac targe   15x

Line up on foul line, Partner up, one partner sprints while other does merkins, LBC, burpes

Mosey to wall, keep partner.  Bear crawl to to dirt line as partner does wall sits.  Then lunges, then bear crawls again.

35 SSH, 25 IW, 15 LBC, 15 Russian twists

Hand off to Senator Tressel

Four corners:  break into four groups

1st corner group:   Wall walk along concession stand wall to 2nd corner (crowd pleaser)

2nd corner group:  Lunge walk to 3rd corner, then 10 donkey kicks

3rd corner group:  Lunge walk to 4th corner, then 10 sumo squats

4th corner group: Lunge walk to 1st corner

Complete three circuts of each corner.  Everyone plank when finished, then 10 merkins in cadence.

Mosey to landscaping brick curb for 10’s:  1 derkin/9 dips, 2 derkins/8 dips, 3 derkins/7 dips…..

Mosey to ball field and split into two groups:

Side shuffle around bases, alternating sides, then 10 burpees at home plate

Karaoke around bases, alternating sides, then 10 sumo squats at home plate

Power skip around bases, then 10 monkey humpers at home plate

Back to COP:  Freddie Mercury x 20, Hello Dolly x 20 and hold 6″, Superman for 45 secs x 2

COT

Moleskin

The Pax put in a great effort today in warm, gloomy conditions.     The wall walk (popular at Centurion in South Charlotte) was introduced to Alcatraz today by YHC.  Looks like everyone loved it so we’ll be doing that one again.   Great to see the 2.0’s this morning and the previous Saturdays.  Welcome FNG/Little Lightning who should sleep well tonight and FNG/Double Shot.  Also, welcome back last week’s FNG’s Cuyahoga and Thriller.  Glad to have you back and hope this becomes your regular Saturday morning routine.

Announcements:

Remember your non-perihsable food on Saturday.   If everyone brings just one item each Saturday, we’ll make a difference.  A small, simple gesture with a great payback.  

F3 will meet on Thanksgiving at 7am at Walter Elisha Park.  Turkey Trot 5K in Baxter following the workout.

F3/The Fort convergence with Charlotte metro F3 groups on January 4 in Walter Elisha, followed by the Joe Davis 5K run.  Don’t miss it!

 

 

 

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Game Plan – EAT MORR CHICKIN AND WIZDOM!!

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SurprisedCow

EAT MORR CHICKIN AND WIZDOM!!

9 Knowledge seeking PAX Attended Game Plan this morning as we covered Proverbs 19.

We broke into 3 groups to get a little more participation and perspective on the word.

For verses 1-9, some key points included:

5 A false witness will not go unpunished,
and he who breathes out lies will not escape. – Telling lies will catch up to you!!

verses 10-19

17 Whoever is generous to the poor lends to the Lord,
and he will repay him for his deed. – What are you doing with God’s resources and are you serving his people??

verses 20-29

23 The fear of the Lord leads to life,
and whoever has it rests satisfied;
he will not be visited by harm. – Knowing the Lord gives us peace when all around us is chaos.

Game Plan will be open for Business on Black Friday. Proverbs 20!!

 

 

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The Push and Pull Method

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32 Pax posted at The Fort looking for a motivating start to Thursday.

The Thang:

Laces out took out at full speed across WEP

Laces IN COP:
Slow walking warm-up SSH  to first drill bit

  • Imperial Walker
  • Squat
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parker
  • SSH

Faster walking warm-up to second drill bit

  • SSH
  • Carolina Dry Dock
  • Windmills
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parkers

Partner up = Partner Push & Partner Pulls to four drill bit (crowd favorite)

Mosey to bottom of hill

Jacob’s ladder = Merkin top and bottom (Comedians and Math Majors = 1 on bottom & 7 on top)

Mosey to playground

Partner up = Pull-ups / lap / pushup / lap / pull-up / lap / pull-up / lap

On to AB Lab

  • Dollies
  • LBC
  • Slow flutter
  • USMC push-up
  • Slow dead cockroach

Run home

COT

Naked Man Moleskin

Happy Birthday Boy Band & SAW.

Next week Thursday is at 0700.

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned energized.

Continue prayers for Noah, answered prayers for Boy Bands daughter’s surgery, and many prayers for Fun House’s wife & kids during her trip.

3rd F Friday morning Chicken and biscuits with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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AOP Backblast – Keep Serving

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COP:

Star Jacks (21x), Imperial Walkers (21x), Diamond Meerkins (15x), Vups (21x), Peter Parkers (15x), Peter Parker Push Ups (5x), Oblique Ups (15x), Jumping Squats (15x)

Run around the school then pause for the people’s chair on the wall.

Two rounds of pyramid runs.

Round 1: LBCs, Merkins, Burpees (5 repetition increments to 15 and then back down until finished)

Round 2: High Slow Flutters, Carolina Dry Docks, Donkey Kicks (repetitions are in increments by 5 to 15 and then back down until finished)

Wind sprints in the parking lot.

COP

SSH (21x), Wide Arm Merkins (15x), Boxing Twists (21x), Jumping Lunge (10x), Bomb Jacks (15x)

COT

Moleskin:

We are called to serve others. Our self-centered focus can sometime distract us from helping those in need. This week, look for the opportunity to step away from your interests and to make an effort to serve others.

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The Armory – Pain in the Rain

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8 Pax braved the mild November morning for a round of Kettle Bell fun at the Armory.

The Thang:

Warm-up

Jog

Side Straddle Hops

Round 1 (3 Sets)

Shoulder Press

Bicep Curls

In/Out Abs (Plank Position)

Suicide between parking space

Round 2 (3 Sets)

Squat Bicep Curls

Lat Raises/upright row

Tricep Extention

Mountain climbers

Round 3 (3 Sets)

Kettle Bell Merkins

High Knee with a KB Twist (Imperial Kettle Bell)

Push up with a Front Raise Punch

Round 4 (3 Sets)

Plank with Leg Raises

Bent Over Rows

Ski Abs – Crowd Pleaser!!

Round 5 (3 Sets)

Front Raises

Clean and Press

Concentration Curls

Run Lap

People’s Chair – Sprint to COT

Moleskin: PAX flew in late this morning, but we jumped right in, no pleasantries this morning. 1/4 way in, the sandbags CSPAN had on Saturday broke and the rain came down hard, but the Pax pushed through.

Crowd is getting light at the Armory….I think some emotional headlocks are in order for FNG’s and existing PAX.

I challenge the PAX to examine themselves and ask God to lead them away from bad choices and towards wise ones. Read Psalms 139:23-24

 

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Prison Beat Down- Delivered

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17 Inmates posted on a pleasant fall morning for an unpleasant beat down

The Thang:

 

Jog around both ball fields

SSH x 15

IW x 15

CDD x 15

Slow Squat x 20

SSH x 20

IW x 20

CDD x 20

Slow Squat x 20

 

Mosey to Parking Lot – Partner Up

Partner 1 – Sprint Down and Back / Partner 2 – Merkins

Mountain Climber / Sprint

Peter Parker / Sprint

Parker Peter / Sprint

CDD / Sprint

 

Mosey Back to Park

Plank O’Rama

LBC’s x 15

Hello Dolly x 10

Low Slow Flutter x 10

Russian Twist x 10

 

Escaped Prison Grounds and jogged to “The Hill”.

Bear Crawl to the Top

Run down the hill and then backwards run up the hill to the groundskeeper

Mosey to off Campus Recreational Yard (Tennis Court)

Partner up  for Suicides

Prisoner #1 run Suicide on Court

Prisoner #2

Merkins x10

LBC x10

Diamond Merkin x10

LBC x10

Switch and complete

 

Prisoner #1 run Suicides

Prisoner #2

Wide Arm Merkins x10

LBC x20

Variety of Merkins x10

LBC x10

 

Lunge walk around ½ Rec Yard

20 squats

High Knees around complete Rec Yard

Repeat Lunge

Rockette Squats X20

 

Partner up

Prisoner  #1 Suicides

Prisoner #2

Staggered Merkins X10

Freddy Mercury X20

Staggered Merkins x10

Freddy Mercury x20

 

Mosey to THE WALL

20 Step ups each leg

Wall Sits

 

Moleskin: 

After a great beat down at Alcatraz there was chatter about who was going to be able to walk tomorrow.  Sounds like a true prison beat down. 

 

Remember swim suit season is just seven months away.

 

Prayer Request:

Funhouse’s brother Scott

Trucker’s employment

Senator T’s mother and family

Decibel’s son Noah

 

Announcements:

Event: Joe Davis Memorial Resolution Run
Event Date: 1/4/2014 9:00 AM

Convergence at 7am before the run

Discount Code: F3

 

Event:  Mud Run

Date:  April 12th

Sign up on F3 websites

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