Honoring SEALS with a Watering Can

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We completed on of the GORUCK workouts of the month honoring the Navy SEALS.  Not sure that grown men pouring water over each other at 5:00AM is what the SEALS have in mind when thinking of honors they would like to receive, but it certainly will catch the eye of any administration at the school if they are reviewing security footage.

-Step 1: Pour uncomfortably tepid water over each other to try to make it a little more suck-filled…

-Step 2: 1 mile ruck (AFAP)

Step 3: 100 Ruck Squats, 70 Ruck Merkins, 33 Ruck Swings

Step 4: 1 mile ruck (AFAP)

Step 5: Killed the last few minutes with a combination of Flutters, Toes to Ruck, and me trying to figure out how my new watch works

 

As always it was an honor to lead. Thank you for the opportunity

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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2

4 Basic Exercises, Indian Runs, Achievement Recognitions and Pop Quizzes

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3 “Peg Leggers”, Me. Whitesnake and O’Reilly, met to get better (Cannonball Pre-run Staple to Peg’s house and back) before any other Pax showed up.

15 men Circle up on a muggy day and the disclaimer was given. I recently posted in Myrtle Beach and they added the Phrase “I do not know your injuries” to their disclaimer and I liked that so I added that.

We then moseyed to the far corner of the parking lot for my usual and now retired COP
Basically a Deconstructive “Worse Ever Merkin”
30 SSH in cadence – Because u should always do 30
20 Werkins in cadence
30 Seal Jax in Cadence
20 Merkins in Cadence
15 Smurf Jax in cadence
10 Diamond Merkins in cadence

A couple Kettle bell Indian Runs back and forth to the 2 parking lots with The “Thang” worked into them.

Also did 102 kettlebell burpees in recognition of O’Reilly loosing 102 pounds. My math was 102lbs divided by 15 pax = 10 each rounded up
Also recognized Costnaza and his weight lose and running achievements

3 rounds of The “Thang” in between the Indian Runs:
Kettlebell curls on my count till my arms hurt
Kettlebe Tricep ext. on my count till my triceps hurt
Goblet Squats with a kettlebell overhead press on my count till my legs hurt
Big boys with a kettlebell push over knees on my count till my gut hurt

Quiz with Kettle bell hold away from body until the new Pax told me F3 Mission Statement and 5 Core Principles (they did ok)
Quiz on Me – I asked a few personal questions about me and the Pax seemed to know me pretty well. Questions were pretty easy or I talk about myself to much.

A little time for some Wall sits and burpees and merkins sprinkled in.

My take on the whole thing, we all got better and very wet. So wet that I had to hang my clothes on my brush guard all day and they still didn’t dry by the time I went home. I guess that is what happens in 100% humidity and a lot of work getting done. Also, I told these guys again I didn’t want any new friends when I started this thing but crap now I do and I can’t see to shake them.

Till next time
Forever – I will be TWO FERNS!

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23

Baby Shark do do do do do do…..

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Today we had 13 show on a very hot Monday!

After a disclaimer and a short mozy all pax gathered for a short warmup which consisted of 10 merkins, side straddle hops, and imperial walkers. We then grabbed our bells and sort of slowzied to another part of the parking lot to begin our routine. I instructed the men to partner up and I then handed out prewritten sheets of paper with two kettle workouts and one regular exercise written on each. I felt like it was a good day for music so I added roughly 10 songs (Rock N Roll) and each set of partners did the workout from each page for the entirety of the song. I assigned how many of each workout to do and after you finished your assigned number you would switch the exercise. After the song finished the groups would rotate so that all men could complete every exercise. I also randomly added the instrumental version of baby shark onto my music playlist and when that would come on we would sprint the length of the parking lot and return just in time for the song to be over and would resume our regular routine with the next song. I felt like that was a good time to run since nobody wanted to hear that song! I added pistol squats to one sheet of paper and those are quite difficult (unless you’re Tesh) and I don’t think I want to do those again! We stopped about halfway through and I told the pax that I would like for them to take the time this week to compliment folks around them. When you compliment someone, it can really have a profound effect on their day and selfishly it makes you feel good as well so it’s a win win. At around 3 to 6 we took a mozy back to COT where we did a quick mary and then circled up to finish our workout. I did hear some complaining which is always good and it means that the pax is suffering a bit so I felt successful! Big thanks to J-WOW for the opportunity to serve and I look forward to doing it again!

~Slash

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2

Climbing Ladders at the Golden Corral

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Golden Corral – The AO that has been revived in recent months thanks to the leadership of Lutefisk.

13 men met at the Harris Teeter parking lot in the gloom on this cloudy morning.

Started with the disclaimer and we were off.

Warm Up

  • Mosey to HT doors
  • 50 YD Bear Crawl
  • Wind Mill X 10
  • Imperial Walker X 10
  • SSH X 15
  • Merkins X 10
  • Mountain Climber X 10
  • Recover and mosey behind red bowl

Once we got behind red bowl I instructed the PAX to partner up.  Size doesn’t matter but what matters is accountability and camaraderie.  Those two things have been a huge part of my success ever since I started F3.

Activity 1

  • Partner 1 50 YD Wheelbarrow
  • 10 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)
  • Partner 1 50  YD Wheelbarrow
  • 20 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)

Mosey from Red Bowl to Bakers Buzzin

 

Activity 2

CLIMBING LADDERS

7 stations.  Start at number 1 then move to number 2 and then start over.  Keep climbing the ladder.  You get the gist.

  • 1st cone 10 Burpees (run to 2nd cone)
  • 2nd cone 20 Hand Slap Merkins (Bear Crawl to 3rd cone)
  • 3rd cone 30 Carolina Dry Docks  (Crab Walk to 4th cone)
  • 4th cone 40 Squats (run to 5th cone)
  • 5th cone 50 Flutters SC (Bear Crawl to 6th cone)
  • 6th cone 60 LBCS (Crab Walk to the 7th cone)
  • 7th cone 70 Shoulder taps (Run backwards to the 1st cone)

All the Pax completed 5 out of 6 rounds and one group was halfway done with the final round before we had to mosey back to COT (Fishsticks was waiting for us).  We got in just under 3 miles and around 600 calories burnt.  Excellent push by the PAX.  There was very little mumble chatter towards the end coupled with some moaning and groaning.  Big win for the QIC.

FINAL NUMBERS (Including warm ups)

  • 50 Burpees
  • 140 Merkins
  • 120 CDDS
  • 120 Squats
  • 100 Flutters
  • 60 LBC’s
  • Several Miles
  • The last group can add 10 burpees, 20 Merkins and 30 CDDs to their total

Announcements were covered.

Prayers were said for Change Order’s mother, Pothole’s truck and safe travels for Fishsticks   and his family.

Thanks for the opportunity to lead Lutefisk!

Mile High out

 

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8

Chicken ‘n Wisdom 4-Week Journey Intro

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  • QIC: Chicken Hawk and Orange Crush
  • When: 07/26/2019
  • Posted In: Pre-Blast

Have you ever sensed that there was more to the Christian life than you are experiencing, but aren’t sure how to get there?

During the following dates in July and August 7/26, 8/2, 8/9 and 8/16 there will be a 4-week study going through the book “Journey to the Inner Chamber”.  This is a study on increasing our understanding of the reality that God is calling us deeper into our faith.  Through this allegory/ story we have the opportunity to identify where we are in our own faith walks and to begin to engage in some  opportunities to take our understanding of the depths that God calls us to and to take our faith deeper.  We will address these types of questions:

  • Who am I?
  • What is my purpose?
  • What is my life all about?

If you feel the tug and pull to go deeper then join us for this short 4-week study to see if the Lord is calling you deeper in your journey.  Please contact Orange Crush or Chicken Hawk for a book for this study.

For More details – https://f3thefort.com/2019/05/31/pre-blast-deepening-your-relationship-with-christ/

Weekly questions:

Week 1:- Chapters 1 -5 (pgs. 3-21)

  • Read Romans 8: 19-23
    • In chapter 2, The refugee camp is presented as The World hidden from our view.  Call it the spirit world and the inner condition of man.  What are people starving for? Why would God allow this to happen?  What is He hoping will Happen?  How does this relate to Romans 8: 19-23
    • What is the hope that emerges from the futility and frustration in the world?
  • From chapter 3, discuss the importance of the influencer on the refugees faith journey
    • When does an influencer have their highest potential impact ( when times are good or bad)?  How can an influencer serving another person in need communicate the love of Christ?   How can you demonstrate Christ’s love to others?
  • Christianity should never be identified as a RELIGON for what is offered is a right relationship with God through His grace it is not a result of mankind’s works or religions behavior.  What do religions bring that is so appetizing?  Legalistic rules that give a false sense of security?  Programs that attempt to box God in by trying to make Him something they can understand, rather than considering that He is unimaginable and inestimable?
    1. How do you differentiate Religion vs. Relationship?  What has your Christian walk looked like and how has it changed in terms of something that resembles a relationship over time?
    2. Describe your level of understanding of God and His ways.
  • Ephesians 2:8 – “For by grace you have been saved through faith. And this is not your own doing; it is the gift of God” –
    1. How does God’s grace open the door to a relationship with Him?
    2. How does your FAITH in what Jesus did for you help walk you into that open door?
  • Jesus is our bridge crossing the impossible separation that exists between sinful man and Holy God.  Note that after Refugee crosses the Bridge, the maturity of this transformed life does not occur immediately, which is the challenge most Christians face.  At this point, we see only a “baby in Christ” being born.  The process after his decision will either lead to his maturity as a believer, or he will remind retarded in his spiritual growth and fail to become the man God intends for him to be.
    1. What did your first years look like after becoming a Christian?
    2. Why do you think God would required a well-thought-out decision to accept His offer of a relationship with Him, rather than a blanket coverage of forgiveness for everyone?
    3. Have you accepted the gift of salvation and the relationship with God the Father wants you to have with Him?  Have you “crossed the bridge”?  The invitation is always open and the gift is waiting to be accepted.

Week 2:  Chapters 6 – 10 (pgs. 23-46)

The study guide is broken up by major theme in different sections (see below).  Once we understand the different illustration represented in the allegory/story, we will assess where we are in our faith walks.

  • The table of sweets – Contrast with 2 Timothy 3:16 and the scriptures being breathed out of God compared to what many churches are doing to sweeten the message for the congregations (to put butts in seats and dollars in offering plates).  How do you digest the difficult messages?  Have you ever debated/rationalized the Word?  What value do you see in having a more mature follower help challenge us to look deeper into the Word?
  • The Banquet Table – Theology:  Ephesians 4:15-16 speaking to the different parts working together to make the body function/grow/love.   How have you experienced people that have served you to help you grow in your faith?  Do you see spiritual gifts in people around you, do you see your own gifts?  How have you seen these gifts used as the body serving the head (Christ)?
  • The Feast in the Inner Chamber – How do you feel about the requirements for entering the inner chamber?  The requirement of personal abandonment and absolute trust.  Is this a serious challenge for you to trust in Christ at this level?  What has this looked like in your life?
  • Words from murdered Jim Elliot – “He is no fool who give what he cannot keep to gain that which he cannot lose”
    • What is he referencing about what he could not keep or could not lose?
    • If Jim couldn’t keep his life safe from those who murdered him, did God have the power and right to do so?  Do you think Jim was willing to entrust his life to God, no matter the cost, because God did have control of it?
    • Was Jim’s life wasted or was his life invested as God would choose?
  • Where do you see yourself in the allegory you have just read, where would you say you are in Learner’s journey?  What do you think you need to do to mature and progress? What would other say about you? See below:
    • Outside the walls
    • At the bridge
    • Crossed the bridge and eating at the table of sweets
    • Eating at the banquet table (Baby food, soft, all foods)
    • Feasting in the inner chamber
    • Are you an influencer or teaching others to feed?

Week 3: Chapters 12 – 14  (pgs. 55-75)

  • Going Deeper – “The objective of this group was to find that which was missing in their relationship with Christ and to become the men He wanted to make them”
    • Do you feel there is something more to knowing Christ and serving His purpose than you are currently experiencing?  What is missing?  What could you be doing different?
    • In your life where are you today with prioritizing your life toward seeking Christ more Deeply?  How far have you come over the years?  How far do you have to go? What will help you move your life more in that direction?
  • Trials – Three main components of getting stronger and physically mature:  nutrition (God’s word), exercise (trials), and rest (God’s peace).  “The trials in the life of the believer are as necessary to spiritual growth as exercise is to physical growth.”  Respond.
    • 1 Corinthian 10:13 – “No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.” How have you applied this truth to your life or do you keep it in the theory state?
    • Have you ever been in a trial or challenging situation that seemed impossible and even unlikely that it would end good, only to see God move in a very special way and create a rescue?  Discuss.
  • Finding Peace by Trusting God –
    • Scriptures – What are your thoughts on these scriptures that speak about trusting in God?  Do you believe that they apply to your life?
      • Proverbs 3:5-6 – Trust in the LORD with all your heart and lean not on your own understanding in all your ways submit to him, and he will make your paths straight.  Do not be wise in your own eyes; fear the LORD and shun evil.
      • Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.
      • Daniel 6:23 – The king was overjoyed and gave orders to lift Daniel out of the den. And when Daniel was lifted from the den, no wound was found on him, because he had trusted in his God.
    • What situation are you dealing with right now where you are seeking peace but you haven’t given it to God?  A situation where you aren’t finding peace because you aren’t trusting in God.  Let’s pray about these situations and how they can be used by God to help your spiritual maturity and relationship with him.

Week 4:  Chapters 15 – 20  (pgs. 77-109)

  • Character of Game:
    • What characteristics in Gabe do you see that you admire the most? Why?
    • Have you ever known a Gabe?  What trials (if you know) helped shape/sharpen them?  How did they influence you?
  • Overcoming Fear… finding courage:
    • Gabe had to abandon his fears and trust in God to invite the stranger into his home.  Have you ever taken a risk by getting close to someone that you didn’t know or did you invite them into your personal space?  How did it feel to abandon your fears? Did God provide?
      •  There is no fear in love, but perfect love casts out fear.  For fear has to do with punishment, and whoever fears has not been perfected in love. 1 John 4:18
    • How does God’s love and our abiding in it take away our fear and make us courageous like Gabe?
    • Gabe lived with a sense of gratitude toward God that made him more willing to serve, how do you live with this same gratitude?
  • Wisdom:
    • We see wisdom that comes from experiences, even trials in a life that had to be overcome, but results in an insight that could be found in no other way.  Why is this?
    • We sense that Christ within Game is working through him.  How does the example of Gabe’s humble faithfulness teach you to live your life?
  • Loving our Neighbor/Enemy:
    • In the story, an arsonist tries to burn down his Barn out of jealousy but Gabe quenches the fire and finds the neighbor lame during his escape but carries him Home and feeds and provides for his family.  React to this story. How would you have responded?  If you take a step back why did God allow the fire to be started?
    • Discuss the legacy of the single act on the work that God did years after with the farmer’s son
  • Bearing Fruit:
    • Galatians 5:22-23  22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness,23 gentleness, self-control; against such things there is no law.
    • Discuss the idea of self-made vs. spirit lead fruit.  What happens when you try to produce spirit out of your will?  What happens when you allow the spirit to produce the fruit?
    • What are the outcomes from producing fruit?  What does the Fruit produced reflect?
  • Gabe’s Principles of Influence: What are practical ways of living out these principles?
    • Be a God seeker
    • Be a God Abider
    • Live it out in the home and outside the home
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7

Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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2

The Honey Badger 1776 Challenge

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There was alot of chitter chatter on Twitter…..and Slack……leading up to this workout on 7/1 regarding posting to Badger or some other location in the greater Fort area. I ponder if some thought my idea of a finishing this Badger workout with an earned patch was like luring kids with candy and less worthy. I guess others though 0430 wakeup was a little too early, disturbing their beauty sleep, and had to lament about that as well (even though preruns and prerucks some participate in do indeed launch around that time). I guess  some people still think Badger workouts ONLY come from a book.

Well, I like to think they were all wrong. If others chose to not post to Badger, that’s their choice. That’s part of what 7/4/1776 is all about.

But 11 HIMs did show up early. They heard my disclaimer. We had a VERY brief warmup run then the  COP right at the start

15-20 or so of the following to loosen up a little:
* SSH
* Windmill
* IW
* MNC
* and a few other things

Then off we went to the track/football field for the main event.

The Honey Badger 1776 Challenge

7 Laps of 400m runs, plus 1,776 Exercises
Not many words of inspiration. Get right into it. OYO, You vs you. Similar to the Fort’s infamous Board of Pain, but I tweaked it a little because wanted everyone to complete it in around 90 minutes, not get 1/2 way only to come back a week later to get 1/2 way again. Q Special was  – if running out of time – allow folks to team up to accumulate/add reps together. Goal is for everyone to complete it in 1.5 hrs or so. We did not need it.
  1. 50 Burpees
  2. 100 Calf Raises (50 Reg / 50 Toe out)
  3. 100 Ski Abs (DC)
  1. RUN 400m
  1. 100 Merkins
  2. 100 LSS
  3. 100 LBC
  1. RUN 400m
  1. 100 CDD
  2. 100 Jump Squat
  3. 100 AMERICAN Hammer (DC)
  1. Run 400m
  1. 100 Overhead Clap
  2. 100 Mountain Climbers (DC)
  3. 100 Hello Dolly
  1. Run 400m
  2. Q Special – Teaming can start after this run pending time remaining
  1. 100 Wide Arm Merkin
  2. 100 Jump Lunge (SC)
  3. 100 Flutter (DC)
  1. Run 400m
  1. 100 Plank Shoulder Tap (SC)
  2. 100 Hillbilly Walker AND – Badger Challenge of 100m Crab Walk
  3. 100 SSH AND – Badger Challenge of 100m Bear Crawl
  1. Run 400m
  1. 26 Burpees
  2. CROSS THE FINISH WITH 400m RUN!!

Music was provided. Not the death metal Dirty wanted to satisfy his unicorn rainbow spirit animal urges, but what I provided was good enough. MAN WAS IT HOT!! We all were completely coated in those little rubber pellets in the artificial turf field. Longshanks was King for sure, but we all pushed each other through it and everyone completed it. That was the goal, and we met it.

As we were around #12 or so the sun started coming up…..an amazing red glow that got brighter and more vibrant as daybreak drew closer. We all took a moment now and then to admire God’s creative artistry on display. It was absolutely stunning. and seeing it as your rounded the curve halfway through a lap was quite motivating. It gave you that little boost only He can do.

Back to the COT for a little discussion on Freedom, getting patched, and A/P/P.

Those who were there earned a “Freedom Isn’t Free” patch. Yes, a patch. For one, in honor of 7/4/1779. For two, the BoP is pretty much a mini CSAUP. Completing a slightly watered down version (half the running. a few different exercises, but more exercises) IMO warranted something to remember that.

Freedoom Isn’t Free

As well drew close to Independence Day on that Monday, I wanted everyone to remember what went into achieving our independence. It is not just about the soldiers who fought and died in the Revolutionary War. They are a huge part of why we have our independence, but so are the people who essentially started the war. In the years leading up to it, the men and women behind the rebellion from British rule were forging the foundation of a new, independent country knowing that their actions could lead to their own death, or to harm of their loved ones. That took alot of courage to stand behind their convictions. They wanted this country to stand and prosper on its own ruling power, but in order to do that they collectively had to stand and fight on their own willpower. They knew that once they declared freedom from the Kingdom of Great Britain, there was no turning back. Either they would become a free country, or they would all die trying. When those 56 men of the Second Continental Congress from the Thirteen Colonies that made up the fledgling nation signed the Declaration of Independence, they knew the gravity of the situation but were more than willing to do so. Their act of signing and ratifying the Declaration of Independence was an act of treason, punishable by death. Those men were hunted down. Their properties, belongings seized. Their families were taken prisoner or sometimes executed as well. But that did not matter to them. While other men were dying on the battlefield, they were dying behind the lines. MANY made the ultimate sacrifice to forge our freedoms. To this day MANY have made the ultimate sacrifice since to ensure they remain in place. Never forget that. Never take anything you are blessed with in this country for granted, for there are MANY with MUCH less. Pay what you have forward to others less fortunate, even if it means taking risks – however they may affect you –  to do so. That’s how this country, and world, will get better. That’s how our country was born.

Happy Independence Day!! Happy Birthday USA!!

Thanks for the opportunity to lead.
-NASA

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6

R.O.C.K. in the U.S.A!

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Seven men (and one canine) met at NAFO for a mini-convergence of RPG/Broga and Varsity.
Started at 0500 with Sasquatch leading us in yoga stretches for about 20 mins.
then we split up with three running where Crawdaddy was the Q, and four went with the boot camp/Tabata workout.

For the Runners: the did a 4 mile loop through Regal Manor neighborhood.
For the boot camp/Tabata, we did:

Thang:
Tabata Style workout, Each exercise is 35 seconds, with 10 seconds of rest in between.
A round consists of a set each of: legs, cardio, core, and Arms.
LEGS: Step Ups, Calf Raises, Squats, Bobby hurleys, Lunges
CARDIO: Imaginary jump ropes, Seal jacks/SSH, Mountain climber,s Burpees, Cherry pickers
CORE: LBCs, Freddie mercurys, Flutters, Box cutters, Plank hold (low plank)
ARMS: Derkins, Dips, CDDs, Mak tar jai, Incline merkins
In between rounds we did a short one minute run.

COT

NMM:
Songs of freedom were playing during the tabata rounds.
A couple songs in the playlist could be considered critical of America (i.e. Rockin’ in the free world by Neil Young), so why include them in a patriotic playlist? Answer: America has faults and problems, but the reality is we are still the best thing going on this planet, and we should be proud of that. We are truly blessed in this country.

Music Playlist
Star spangled banner – KISS
We’re an American bad – Grand Funk
R.O.C.K. in the U.S.A. – Mellencamp
Rockin’ in the free world – Neil Young
Fast Cars and Freedom – Rascal Flatts
Born in the USA – Springsteen
Living in the USA – Steve Miller Band
American Woman – The Guess Who

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1

7-4-17-76

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13 on hand plus and FNG as YHC took the Q at Golden Corral for the first time. Thanks Lutefisk for the opportunity to lead these Men.

Arrived early to survey the expected AO. The area chosen for the Thang I have only seen used once and coudn’t recall if there were lights or not.  There were thank goodness.  Unloaded the assortment of cindys, pavers, weight, rock, and Mama Ducks garden stone.

As the PAX began rolling in was advised we had an FNG on so I beefed up the disclaimer to ensure liability was understood.  Here comes Punchlist and Wegmans fresh of a 2 mile pre run.  Wegmans was kind enough to advise he was warm and ready to rock. Good on ya men.

Mosey around the back to the HT and found an  unsmelly location and circled the PAX up for COP.

MNC x 20 Staright into 20 Little Arm Circles x20

SSH x 20   Imperial Walkers x 20 Hillbilly Walkers X 20  WindMills x 20

Mosey over to the church parking lot for The Thang.

7-4-17-76

Carried over a bit of this #Beatdown from our friend Nasa’s  smoke show the day before with  little different twist.

Complete 4 exercises in rep sets making up the date of our Independence then run a lap of roughly 200m.

Looked something like this. Revolutionary War lasted 7 years- So 7 rounds.

RND 1

7- Merkins  4 Kracken Burpees- 17-LBCs- 76- Squats

Lap around Parking lot

RND 2

7- Werkins, 4- 4x4s modified to 4 squats+4merks — 17 BBS, 76- American Hammers 2ct

Lap around parking lot

RND 3

7- CDDs, 4-2CT Jump Lunges, 17-MTN Climbers 2ct, 76 Calf Raises

Lap around parking lot

RND 4

7- GTOs, 4-Burpees, 17- Peter Parkers 2ct, 76- Hello Dollies

Lap around parking lot

RND5

7- Diamond Merks, 4- 4x4s modified 4xsqts+ 4 Merks, 17-Parker Peters 2ct

Lap Around parking lot

RND 6

7- Dips, 4-2ct Jump Lunges, 17- 2 CT Ski Abs, 76-  Fast Step ups 2 ct

Lap Around Parking lot

RND 7

7- Bent over Rows 2x, 4- Kraken Burpees, 17- Box cutters, 76 1ct Crab Cakes

Lap Around Parking Lot.

Mosey back to  COT w/ jail Break through shopping Center parking lot.

1.5 minute Plank to close it out.

COT

F3 Dads- Through July.

Convergence 0515 7-4 Bring Snacks for CAH

Prayers Praises

Traveling PAX- Interviews up coming for FNG Realtree

Safety over July 4th Holiday

Great work was done by all.

Duck Out!

 

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