Taser!

WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national.

THE THANG:
Thang 1: 7’s
Merkins at the bottom of the “hill” (in parking lot )- NUR to stop sign at the top- jump squats at the top – run back down

Wall sit for some recovery

Mosey to middle of the lot for 4 corners around the islands

Thang 2: 4 corners
Corner 1: shoulder taps
MOT = shuffle L
Corner 2: squats
MOT = karaoke L
Corner 3: mountain climbers
MOT = shuffle R
Corner 4: LBC’s
MOT = karaoke R
Rep count = 20
Completed 4rounds

Had time so added a few mins of yoga/plank sequence moving through: down dog – plank – 6 inches – up dog – side planks – Superman’s

Mosey Back to the wall, where everyone held a wall sit and we took turns stepping out for two burpees.

Mosey back to flag for Mary

MARY: flutters, Freddie mercuries, plank toe-touches, big boy sit-ups

ANNOUNCEMENTS:
#ao-la-grama – lawn service for fort mill care center. Contact Sofrito or check 2F

Bethel men’s shelter next week: signup in slack or contact Float Bridge


American Heart walk – contact sasquatch


COT: yes

TClap |
0

Tabata Workout – Slowburn

WARMUP:

  • 20 SSH
  • 10 Imperial Walkers each leg
  • 10 Hilbilly Walkers
  • 10 Windmill
  • 10 Cherry Pickers
  • 10 Arm Circles Forward + 10 Back
  • 10 Peter Parker’s each side
  • stretches from plank position: down dog, honeymooner, arm high.

THE THANG:

4 corners Tabata
4 stations — 60 seconds work / 15 seconds rotate × 3 rounds
Station 1 — LEGS

  • 12 Air Squats
  • 12 Reverse Lunges each leg
  • 12 Calf Raises

Station 2 — PUSH

  • 10 Merkins
  • 10 Diamond Merkins
  • 10 Plank Shoulder Taps each side

Station 3 — CARDIO / SHOULDERS

  • 10 Seal Jacks
  • 10 Mountain Climbers each side
  • 10 Plank Jacks

Station 4 — CORE / POSTERIOR CHAIN

  • 10 Big Boys
  • 10 Flutter Kicks
  • 10 Superman Raises


12-Minute EMOM
Minute 1
20 Air Squats
Minute 2
10 Merkins + 10 Shoulder Taps
Minute 3
10 Walking Lunges each leg
Minute 4
15 LBCs + 10 Superman Raises
Repeat 3 times.

Ending

3 rounds
20 sec Bear Crawl
20 sec Rest
20 x Seal Jacks
20 sec Rest

MARY: none
ANNOUNCEMENTS: Bethel Men’s Shelter 8/3, need signups
COT:

TClap |
0

Back to School Bootcamp

WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills
THE THANG:
Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades before that grades lesson.

  • K – Run Down & Back
  • 1st – Mountain Climbers
  • 2nd – Merkins
  • 3rd – Squats
  • 4th – LBCs
  • 5th – CDDs
  • 6th – Flutters
  • 7th – Lunges
  • 8th – Dips
  • 9th – Plank Jacks
  • 10th – Shoulder Taps
  • 11th – American Hammers
  • 12th – Burpees

MARY: No time
ANNOUNCEMENTS: We made some, read the newsletter
COT: Shared and prayed it out.

TClap |
0

it rained, still running

WARMUP: it was raining
THE THANG: some did 3.2, some did 6, some did 15
MARY: does not go out in the rain
ANNOUNCEMENTS: generally, yes
COT: yes, COT was very nice

TClap |
0

Catch me if you can


WARMUP:
Mosey to front parking lot
(20) LS Squats
(10) Merkins
(25) Imperial Walkers
THE THANG: Mosey to Movement Mortgage parking lot
Bear Crawl across parking lot (5) Merkins every other line.
Crab walk back (5) Merkins every other line.
Pair up and do laps. 1st partner does (5) Merkins and catches 2nd partner. (4) Laps
Mosey to front parking lot.
-Protractor
-Freddy Mercury
-LBCs
Mosey to basketball court
(20) Dips
(20) Step Ups
Rinse and repeat x2
Sprint down and back x2
Head back to COT
MARY: PAX you call it
ANNOUNCEMENTS: read the news letter
COT: memory failure

TClap |
0

Carry the Load

10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did:

Warm-up

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • Front Fold Stretch
  • Side Stretch

Mosey to flag pole

The Thang
The PAX brought a ruck, sandbag, and kettlebell each for a large loop carry then exercise routine. It looked like this:

Round 1

  • Carry your ruck, bell, and sandbag for 1 lap followed by
  • 30 Calf Raises, 30 KB Swings, and 30 Merkins

Round 2

  • Carry 2 items for 2 laps followed by
  • 20 Curls, 20 Flutters w/ a Press, and 20 Squats

Round 3

  • Carry 1 item for 3 laps followed by
  • 10 Burpees, 10 Sit-up to Press, and 10 Bench Press

NMM
We often ask God to lighten our load, but sometimes He strengthens us by teaching us how to carry it. That looks like showing up when you’re tired. It means investing in others even when you see little results. It means leading when recognition is absent. It means remaining faithful to your mission instead of being fixated on measurable success.

Keep going, especially when it’s tough. The process is shaping you into a stronger man.

-IJ

TClap |
0

Vision (Q3.4)

The difference between sight and vision is sight sees what’s in front of you while vision sees where you’re headed.

Vision is the ability to see what ought to be done and communicate it in a way that motivates action.

Vision isn’t just dreaming about the future. It’s seeing reality clearly, recognizing the gap between what is and what could be, and helping others move toward that better future.

Vision Requires Action
Vision without movement is simply wishful thinking.

  • Every workout begins with a plan.
  • Every project begins with a first step.
  • Every relationship improves through intentional action.

Vision Starts with Seeing Clearly
Before a man can lead anyone else, he has to honestly evaluate himself.

  • Where am I drifting?
  • Where is my family drifting?
  • Where is my team drifting?

If we’re unwilling to face reality, we’ll never know where to lead.

Vision Creates Movement
People don’t naturally move toward discomfort.
Someone has to say:
“This is where we’re going.”
Without vision, people simply maintain the status quo.

Vision Requires Communication
You may know exactly where you want to go.
If no one else understands it, it isn’t leadership. Good leaders repeat the vision often.

Think about the workouts we do.
A Q doesn’t simply show up and start exercising.
He:

  • Picks the route.
  • Chooses the exercises.
  • Sets the pace.
  • Explains the workout.
  • Encourages the PAX.
  • Adjusts when needed.

That’s vision in action.
The same principle applies to life.
Your family needs to know where you’re leading them.
Your coworkers need to know what success looks like.
Your brothers in F3 need someone willing to take the first step.

Takeaway: A man’s vision doesn’t have to be perfect. It just has to be clear enough that others can follow, and courageous enough to take the first step.

Questions
Think about the best leader you’ve ever worked for.

  • What made people WANT to follow them?
  • How many of those qualities require talent?

Answer:
Almost none.
They’re choices.

Challenge
Think of ONE sentence that describes where you want to be a year from now.

  • “I want to be the spiritual leader of my home.”
  • “I want to be healthy enough to play with my grandkids.”
  • “I want to mentor two younger men.”
  • “I want to eliminate debt.”
  • “I want to become the teammate everyone trusts.”

What’s ONE thing you’ll do this week to move toward that vision?”
Not next month.
Not this year.
This week.

Closing
Vision isn’t predicting the future. It’s deciding on a preferred future and taking the first faithful step toward it.

As the QSource teaches, vision gives a leader direction. Men don’t need a leader who knows everything—they need a leader who knows where he’s going and is willing to invite others to come with him.

Challenge
Think of ONE sentence that describes where you want to be a year from now. For inspiration, consider the three Fs. Where do you want to be physically (fitness), relationally (fellowship), and spiritually (faith)? 
Write your personal vision in one sentence, share it with someone, and take one concrete action that moves you closer to it. A vision that’s never spoken and never acted on remains only a wish.

TClap |
0

Blast from the Past with Cash

Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd go back into the wayback machine and see what what the first workout I did. Well, the backblasts don't seem to go back that far, so I went as far back as I could which was 9/24/2020. This was the day that we renamed The Coop to Ring of Fire in honor of Jay Griggs, Cash, who passed away from cancer at the age of 51. In honor of that day, @U5P2KHLJ2 lead 31 PAX in a workout dedicated to him. So, we decided to recreate it this morning.

WARMUP: Mosey around the Nafo parking lot to the ROTC building. SSH, Windmills, Imperial Walkers, Merkins and a few stretches

THE THANG: In honor of Cash's age of 51, we had 3 cards at the bottom of the hill. Card 1 – Merkins and Squats. Card 2- Carolina Dry Docs and American Hammers. Card 3- Alternating Lunges and Shoulder Taps. The mission was to complete 51 reps in whatever combination of those exercises you wanted to. After each card, run to the top of the hill. Complete 10 Curls and 10 OH Press. Rinse and Repeat.

Most Pax got through at least 2 rounds and some 3. For those who did 2, you completed 426 reps 6x up the hill. for those who did 3, it was 639 reps and 9x up the hill. It was a sweat fest.

MARY: No time

ANNOUNCEMENTS: Bethel, Stuff the Bus, Watch the Replay of the State of the Nation on YouTube.

COT: Prayers for discernment of opportunities and selecting the best one, for healing and dealing with children's health, for remembering the past, but not letting it consume us.

TClap |
0