Last Site Q for Boehiem

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WARMUP: welcome the new year.
THE THANG: River District run
MARY:
ANNOUNCEMENTS: Lots… Newsletter
COT: Boehiem has served the Pax well as site Q of Flight Plan for 6+ years. Thank you for your leadership!!!

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Easy Peasy for Twister

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WARMUP: Twister complaining about all the AO name changes. He’s old.
THE THANG: Run down 160 for 23 minutes, turn around.
MARY: Should recalculate to 22 minutes out and turn around.
ANNOUNCEMENTS: Q source, Dam2Damn Bar
COT: Prayers for healing and marriages.

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KICKING OFF GOLDEN CORRAL IN 2023

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WARMUP:
Circle up for windmill x 15 and SSH x 20. Form a line and do toy soldiers and arm circles on the way to an area in front of HT. Circle up again.

THE THANG:
After the disclaimer and a short warm up, we were greeted by two additional pax who joined the circle for a Tabata workout.

8 exercises, 8 reps each, 20 sec work, 10 sec rest.
The exercises we did today were:
1. CCD
2. Box cutters (tough)
3. Mountain climbers
4. Squats
5. Merkins (crowd pleaser)
6. Superman hold
7. Alternating lunges
8. Burpees
Finish with 90 sec body destroyer

COT

NAKED MAN MOLESKIN
I’ve done this workout several times and it’s very easy to plan, but a little tricky to execute. Keeping track of the exercises and the number of sets requires some concentration. With no cadence counting, it encourages a lot of mumble chatter and we had plenty of that today. Noteworthy was Slapshot, who welcomed our FNG with steady conversation for the entire workout. I tip my hat to him because while the rest of us were groaning on sets 7 and 8 of merkins, he kept the chatter going with little sign of fatigue or O2 deprivation. Well done!

Welcome Pongo who comes to us from North Charlotte (I believe). He brought along an FNG who we dubbed Gremlin. Welcome, gentlemen! Love getting FNG’s on the weekday workouts. It was a great morning with the fine gentlemen of the Fort and a pleasure to lead the group as always. Thanks for the Q nod, Slow Jams!

ANNOUNCEMENTS/PRAYERS
Dam2Dam race/fundraiser for Ft. Mill Schools in Feb. Read your newsletter.
Prayers: Buffalo Bills player Damar Hamlin, Pongo’s grandfather Warren, kids returning to school.

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The Legend of Dora and the Burpee Hill

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WARMUP: SSH 25x, Imperial Walkers 10x, Hillbilly Walkers 10x, Peter Parker 10x, Merkins 10x, Honeymooner, Downward Dog

THE THANG:
To the hill for 11s: Bear crawl to the top for Burpees, run to the bottom for Squats
Mosey up to the Massey St parking lot.
DORA style workout – Count off into groups
100 Merkins, 200 Big Boys, & 300 squats per team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.
Run Back to COT

MARY: Jackknife sit-ups w/clap 10x, Flutters 15x, American Hammer 10x

ANNOUNCEMENTS: Dam to Dam, Volunteer Events, New accountability meeting once per month at Hanging with Stang

COT: Prayers for Grout’s wife and her family due to the loss of her mother-in-law.

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20-23 No OYO

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WARMUP: Slow mosey around the parking lot to get the blood moving, then circle up for 10-20 of each:
* SSH
* Windmills
* IW
* MNC
* Strawberry pickers

THE THANG: 20-23 – Get through it together
20 exercises, 23 reps each, divided into 5 groups of 4 exercises. Everything done together, in cadence, since getting through anything is better together with someone, right? After a group is completed, run a lap around the parking lot – together (approx 400m),
Group 1
* Merkin
* LBC
* LSS
* Plank Jack
Group 2
* Box cutter
* Wide-arm merkins
* Sumo squat
* Imperial walker 2ct
Group 3
* American hammers 2ct
* Dips
* Lunge 2ct
* Shoulder taps 2ct
Group 4
* Situps
* CDDs
* Calf raises 2ct
* Hillbilly walker 2ct
Group 5
* Leg lifts
* Diamond merkins
* Monkey humpers
* Mountain climbers 2ct
Between each round, we discussed (each person was asked for input)…..
A. Something about 2022 that made you happy, proud, etc (the good)
B. Something about 2022 that made you sad, angry, etc (the bad)
C. What is the main thing or big thing you want to do to improve yourself in 2023
D. Something you feel you need or is important to help you with ‘C’ above
E. Something you can do to better serve or improve your ‘church’ and/or community. Note that your ‘church’ is wherever you lead, you impact, you preach, you teach.

ANNOUNCEMENTS:
* Read your newsletter and get involved! Start 2023 off right!
* Reboot of Q-Source for 2023
* D2D Fundraisers

COT:
* Alot lifted up in both prayer and praise

Thanks for the opportunity to lead!
Blessings and SYITG
-NASA

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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Lucky Seven start off the new year at Armory

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WARMUP: mosey around parking lot followed by some warm up including windmills, sides, rattle, hop, low, slow squats, Merkins, downward, dog, mountain climbers.
THE THANG: we carried our kettlebells to the fire pits for 4 rounds of OPRAHS:
Overhead Press
Rows
American Hammers
Swings

Then partnered up for some Catch Me If You Cans (one PAX suitcase carried weights double time(ish) around the parking lot while other PAX dropped and did 10 merkins then ran to catch up and switch

Then some partner Dora 1-2- and part of 3
100 curls
200 chest presses
300 squats but sadly the clock ran out

MARY: nope
ANNOUNCEMENTS: Dam to Damn Bar: open to everyone, so tell your friends and family
COT: prayers for healing, patience during home repairs and remodel; named an FNG (welcome Pitfall!)

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Simple pendulum

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WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again

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Burpee Challenge and 4 corners

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WARMUP: 7 minutes of Burpee Challenge
THE THANG: 4 corners of workouts with 3 burpees in between.
MARY: Core exercises including box cutters, flutters, j-lows, American hammers
ANNOUNCEMENTS: Dam to Dam on January 28th
COT: It happened

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Locking Shields_3rdF Thursday on the 3rd Thursday

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PAX of The Fort,

10 years we have been at this thing called F3 and we have covered a lot of ground and accomplished great things. Most importantly we have helped each other accelerate and be better than we were yesterday.

Locking Shields is a new way of taking our shieldlocks and all of The Fort PAX deeper and wider. We need to keep challenging ourselves and move into deeper waters in order to tap into our true selves. Maturing not only physically but mentally and spiritually is critical for moving to a place of advantage in this thing we call life.

How will Locking Shields help mature us and take us deeper?? By being willing to have the hard conversations and reach deep into the things that every single one of us struggles with and needs to deal with. This is not to embarrass or shame anyone, but to move toward advantage and overcome the things that hold us back from the BEST US!

Locking Shields

    1. We will put out a monthly topic for Shieldlocks to discuss and all PAX to consider and discuss in smaller groups and circles the first two weeks of the month.
    2. Locking Shields 3rdF Thursday every 3rd Thursday of each month will be held at Hanging with Stang. A shieldlock group will lead through discussion on the topic of the month. From the smaller discussion groups to this corporate group, the discussion will be impactful in short time Thursday mornings.
    3. Sign your Shieldlock up to lead a discussion of choice. Something you know men deal with and could benefit from have the hard conversation. Let Cake Boss know you want to lead and get on the calendar.

So what are we really talking about here. As men we have certain tendancies and bend. Here are some of the things that lead to our Jesters manifesting somewhere in our lives:

    • Identity
      • Worthiness
      • Performance
      • Control
    • Anxiety/Stress
      • Loneliness
      • Hopelessness
    • Virtuous Leadership
      • In Marriage
      • Raising 2.0s
      • At work
    • Faith
      • Grace
      • Love
      • Wisdom
      • Empathy
      • Humility
      • Worship
    • Finances
      • Debt
      • Budgeting
      • Communication
      • 2.0 lessons

The list goes on and on, but this is not a cliffnotes version. We want Shieldlocks to go deep and Locking Shields will take all the PAX into the deep waters.

See you in Da Gloom!

Cake Boss

Join in on the conversations!!

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