The Ranch – Where you need to prepare for the unexpected!!

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8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.

The Thang:

Mosey to entrance
COP

SSHs-20
CCDs-18
Seal Jacks-20
Wind Mills-15
Imperial Walkers-20

Mosey to baseball field……it was creepy dark!!

3 rounds of Crawl, Walk Run

Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run

Mosey to bridge

Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed

Indian Run to Football field

Partner Carry to playground

With Partner: 1 does exercise/1 runs lap
Pull ups
Derkins
Swing Crunches
Dips

Burpee Indian Run back to COT

IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall,  but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.

Thanks Jiffy for the lead…..humbled and honored!!

Cake Boss out!

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Kraken Burpee Bearmuda Triangle

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Another 20 something degree morning in the Carolina’s bared witness to 5 Pax climbing out of the Fart Sack to get better. We started with a lap and a half run around the track to get warmed up and ended on the basketball court for the COP.

COP-30xSSH/SunGodsx10 fwd and reverse/Cotton Pickersx10/WindMillsx10/Down Dog to Honeymooner

The Thang Chapter 1

If there is a pull up bar anywhere near a workout I Q, we will be doing pull ups.  So we started with 10 BigBoy Sit-ups to 1 Pull Up in a ladder that finished with 1 BigBoy and 10 Pull-Ups.  We then moseyed on over to the more illuminated part of the Bermuda Triangle. We got to a light post where I had us sprint from one light post to another and unfortunately 1 of the Pax pulled a hammy.  Fortunately he was alright but he had to heavily modify the rest of the workout.

The Thang Chapter 2

In the F3 exercise lexicon I came across a perfect workout for the AO called the bearmuda triangle but I had to be a tough guy and modify it to having us do 2 Kraken Burpees at the first cone, 4 Kraken’s at the second and 6 at the third while bear crawling from cone to cone.  (Kraken Burpee is a Lake Wylie specialty that has you do 3 hand release merkins at the pushup portion of the burpee).  After 3 rounds of this the Pax were totally wiped.(In the future, that will be a grand finally-live and learn).

The Thang The Final Chapter 

I was going to have us do a crabmuda triangle(don’t ask) but decided against it due to time and pain considerations so I had us do another ladder.  There is a small loading dock at the back of the school where I had us do a ladder of 10 Squats-1 CDD to 1 Squat-10 CDD while jumping up on the loading dock to do the squats.  We did a real slow mosey back to COT because of the injured PAX.

Thoughts and Prayers

Costanza has a lot of family and work issues he needs prayers for, Two Ferns and Respectable Olaf has some family members to pray for as well and just the state of the Nation with some of the news coming out this week.  God help us all.  Till next time, peace.

 

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2019 Q1 PFT – The Coop

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YHC decided that 2019 needed to have an old tradition re-instituted, the Quarterly Physical Fitness Test.  So, Wegmans has given me the last Wednesday of every 3rd month to test and track the progress of the Pax.  The Thang:

Pull Ups – 1 minute

Situps – 1 minute

Pushups – 1 minute

1 mile run on track

Done – here are the results, in no particular order.  Just how they showed up on the sheet.

DNP – Did not Participate (these guys did a pre-run!)

Name Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48
DirtyHarry 5 50 50 7:28
Youts 18 44 51 8:49
Slash 8 26 31 8:45
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43
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Keeping it moving at FMHS

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No FNG’s but made sure to deliver a Disclaimer on this brisk 23-degree morning. The crowd was a little light this morning, but strong.

Warm-up

SSH x50- for Trucker

Quick stretch

Mosey- HS Lot- Toy Soldiers in between heading to big parking lot

Mosey to Hive area-

Circle up

  • Imperial Walker x20
  • Hillbilly Walker x20
  • Moroccan knight club x20

Mosey to Cut through

  • Shuffle/Karaoke
  • 20 squats

Mosey to light post

  • 5 burpees

The Thang

Mosey to front of school- Partner up for some DORA

  • 100- Flying squirrels
  • 200 merkins
  • 300 flutters- double count

 

Partner 1- works through the exercises until Partner 2 returns

Partner 2- Runs the outside of the parking lot area around the 4 posts

Flapjack until Exercise goal is reached

Head to the benches- 20 dips OYO

Find a spot on the curb for calf raises- 25 reg, 25 out, 25 in

During the calf raises, I reminded the PAX of the upcoming theme for February- Living. It was great timing after Ginsu’s message last week at the Fort on finding JOY in every day. With everything going on, that is unbelievably a challenge. We need to start asking ourselves why? Because we are trying to keep up with everyone else instead enjoying what is right in front of us? Or maybe we are holding on to old scars that keep our mind from enjoying the moment?  I need to work on this and try and fail every day. So much to be thankful for, but yet we (and I) struggle to live that way each day.  PAX reach out to your Whetstone, or me, and let’s work together to get there. AYE!

 

Mosey back to cut through

  • 15 LS squats/ 25 LBC’s/ 5 burpees

Mosey to end of parking lot to the curb and turn and face lot

  • Suicides- 4 lines x 3 three rounds. After each round, 5 merkins and 5 CDD

Mosey to COT

  • Heels to heaven
  • American hammers
  • Hello Dolly

COT-

Announcements-

Joe Davis- March 9th

YETI- Feb 23rd

OP Sweet Tooth- Virtual run in FT. Mill area. Check Pre-Blast

 

Praises-

JWWOW- family member cancer free (I might have messed that up but I think it is close)

PAX appreciation for the group that was present

Family

 

Prayers-

A lot of prayers went around which was positive. Good to hear PAX putting it out there for support

Laura

Rock Thrill’s daughter (recovery after a bad spill at school)

Family/ Children

And anyone else that was mentioned and missed.

Appreciate the PAX who made it happen today, and thanks LIL’ E for the opportunity.

 

Frat Boy

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3 Men and a Baby

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Four men (three respects and one ‘no respect’) joined together on a fine SC morning to get their daily feast at the Golden Corral.  Here is what they did:

The Thang:

Mosey out of the HT shopping center to the new apartment complex behind Express Oil Change. Circle up for COT:

All in cadence:  SSH x 40, Potato picker x 15, Merkin x 10, Squat x 20, Windmill x 15, Imperial Walker x 20, Carolina Dry Dock x 10/move to a regular plank/6″ hold/regular/left arm, leg high/flip over, 10 dips/right arm, leg high/flip over to regular plank.  Rinse and repeat whole sequence without taking a knee.

Mosey to the alley between HT and O’Reilly Auto parts.

Starting at the front of Harris Teeter,  sprint to the end of the building and back, and immediately go to people’s chair along the side of  HT.  Rinse and repeat 4 more times.   After the first set, while we sat against the wall, we  took turns telling each other what our F3 name means, who named us, and how long we’ve been in F3.

Line up along the HT wall,  assume the BTTW position and hold it.  Climb down, bear crawl over to the O’Reilly building, assume the BTTW position, and hold it.  Climb down and bear crawl back to the start.  Rinse and repeat (crowd pleaser).

Mosey to the parking area near the new Green Olive Grill restaurant.  Using the parking lines as a guide, make your way to the last parking line by sprinting forward, and side shuffling across the parking lines in a zig-zag fashion.  Rinse and repeat three more times.

Take a short mosey and circle up for 9 minutes of Mary:

Freddie Mercury x 25,  Pretzel crunch x 10L/10R, Flutter x 25, Superman hold x 3, LBC x 25, Hello Dolly x 25.  End with the BODY DESTROYER

COT

Naked Man Moleskin

Had a good time with the 3 gents who joined me this morning.   The 3 men and a baby is a reference to the three ‘respects’ in the group today (Cornhole, Gecko, and YHC) and Lutefisk, our warbaby.  Smaller F3 workout groups usually lend themselves to more personal mumble chatter and today we took time to learn about the origin of each other’s F3 name.  Cornhole’s name is a reference to his upbringing in Iowa and his alma mater, Nebraska (Cornhuskers).  Gecko works for Merril Lynch and refers to Gordon Gekko from the movie, Wall Street.  Lutefisk hails from MN and Lutefisk is a Scandinavian dish (dried fish soaked in a lye brine).  I lived in MN for a couple years about 30 years ago and remember trying this fish once.  It’s something you don’t forget.  Anyway,   YHC was at Lutefisk’s first workout at the Colosseum and tagged him with that name.  You can read about the origin of my name, Senator Tressel, by reading the Alcatraz backblast from January 19th.

To provide a little change of scenery, we did COP near the clubhouse of the new Evolve, apartment complex behind the Express Lube.  The clubhouse has an indoor gym and YHC tried to EH a guy who was headed to the gym for a morning workout on the treadmill (BORING).    Perhaps the next Q should take the Pax to the same location in the coming weeks and see if he can get some of those apartment dwellers to join our ranks.  They really don’t know what they are missing.   Today was a great morning spent with my friends and the best way, hands down, to start each day!

Announcements, prayers,  and praises:

Read your newsletter:  lots of running events coming up (Joe Davis, Operation Sweetooth, Yeti, Rooster)

Prayers for a daughter of a friend of Cornhole’s who suffered a stroke and bad car accident.

Prayers for Gekko’s son in college.

Prayers for Lutefisk’s father who is struggling in a new relationship.

Prayers for YHC’s upcoming surgery and recovery.

 

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Get “Tiny Tim Home”

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7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

  • Corner 1 Kettlebell SSH’s (not sure what to call them yet)
  • Corner 2 Lunges with Kettlebells
  • Squats with Kettlebells
  • Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

  • Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza

 

 

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Rosetta Stones

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8 pax came out to Crows Nest for something new I’ve been wanting to try.   After a comprehensive disclaimer, we mosied over to the rock pile for a warm up.

COP – usual… SSH, IW, MNC, Sun Gods, Squats, Peter Parkers

SSH one step forward one step back with stones to the back of the school.  PAX grabbed a stone, shuffled two light posts, ran back one added 10 SSH, ran back and took stone to next light post, ran back for 20 SSH …. Until 50 SSH.

The Thang

See picture below….  PAX had a stack of excercises with a number, exercise, and was in a foreign language.  Pax had to guess all three categories, after which we would perform the guessed exercise.  YHC would then inform PAX which they got right/wrong and each had a different reward/punishment.   PAX would then complete the correct exercise and reward/punishment.   Overall YHC was surprised how many the PAX got right… next time it won’t be so easy.  Had to cut it short and book it back to COT.   This Q needs some work, but it was fun to try something new.

Welcome FNG Chop Block.   I liked the other name IcedT came up with, but also don’t want to get PAX fired…so deferred to Royale’s judgement as I have no idea what a Chop Block is.  Also dropped the Q ball on getting his info, but saw Royale getting it as I drove off, so Tclaps to Royale.

Scorecard: French (Y,Y,Y), German (Y, N, Y), Norwegian (N,Y,Y), Polish (N, N, Y) , Bulgarian (N,N,N) (#, exercise, language).  Exercises included in same order: 25 bicep curls, 10 pullups, 25 situps with weight, 25 pushups, 20 bulgarian split squats

The Rosetta Stones we got through

 

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The Fort – We are on a “Journey” and looking for “Hook Ups”.

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18 men came to The Fort for an extremely hyped beat down by YHC on the twitter machine. Ginsu is off of the machine so I had to hype it up even more. I think everyone got their money’s worth and here is what happened.

Standing right in the parking lot:

SSHs
CCDs
Seal Jacks
Wind Mills
Imperial Walkers

3 lines at stairway to heaven
Run/lunges every other pole

Mosey to Hill
7s-Derkins/Bombjacks

Back to stairway to heaven
Partners
1-suicide 4 poles
2-sumo squats
-calf raises
-Backward lunges

As we were working out, I asked the men about getting extremely good hook ups. No we were not talking dates or “women”, but events and special treatment. I heard things like Masters Tickets and Playing Augusta and Meet and Greet with front row tickets at concerts. YHC was able to be on the track at the Daytona 500 right next to the drivers…..was totally wild. Point is we felt special and privileged.  I told the men that the best hook up available to every single one of us is when JESUS escorts us through to heaven. All of us will have our day in front of the big guy and the invite to all of us from Jesus today is, are you with me or against me?? Does he know you? I’d be happy to discuss with anyone about this hookup because it happens on this side of eternity…..not at the ticket window!

Hand off to Ginsu

Ginsu focused on the Journey and taking in everything along the way. The good and bad builds us into the men we are. The choices we make and lessons learn can make all the difference.

Mosey to Springs building and find wall
Alternating
-People’s chair
-Muscle Ups-10counts with hold

Mosey to parking lot
-Broad jump Burpees 3 islands (50yards), Run back

-bear crawl 4 step then Merkin, 3 islands (50yards), Run back

Mosey to playground
Partners
1-pull-ups
2-run lap
3 rounds

COT

Thanks Bonsai for the Q

We carried a piece of wood the whole workout called The 6 as a reminder of servant leadership and that by picking up the 6 we are developing future leaders.

Qsource LDP led by Old Bay after COT

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Spicy McDeuce at TheRanch

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Lightning Backblast

60 degrees in January was too good to pass up, according to the 7 pax that posted to TheRanch, regardless of the moderate-to-heavy rains.  Sasquatch and SkateOrDie even ran to and from the workout. #tclaps

Quick disclaimer and we were off moseying toward the front of the middle school.  Quick stop for a warm-up of standard fare: (SSH, Windmills, Imperial Squat Walkers, etc.).  Mosey up to the coverage at the middle school’s main entrance.

The Thang – Spicy McDeuce

Like its milder brother, Dirty McDeuce, the Spicy version is 12 exercises, 12 reps each, broken into 4 groups of 3, with running a lap between each group.  However, this dish was kicked up a notch by slowing the reps way down, and by adding 12 burpees along the running lap. (4 burpees at each quarter of the way through).

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks

Set 3
– Dips
– Step lunges
– Weezy Jefferson

Set 4
– Merkins
– Squatting air presses
– Box cutters

Mosey back “toward” COT, with a quick stop for a couple minutes of Mary.  Thanks Jiffy for the opportunity to lead.

Onward!
-oldbay

 

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Accumulating Around Rite-Aid

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Lightning Backblast

22 degrees didn’t scare off 6 pax from Golden Corral.  No FNGs, so the disclaimer was light and we quickly got to moseying around the parking lot.  Quick stop near the launch point for a warm-up:

  • 30 SSH
  • 10 Windmills
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • few others that have escaped YHC

Mosey to far corner of Rite-Aid

The Thang – 4-Corner Accumulator
At each corner of the Rite-Aid, we stopped to do the exercise for the round.  Run between each corner, and plank up for the six after each round.

Round 1- 1 burpee at each corner
Round 2 – 1 burpee, 2 Crab Jacks at each corner
Round 3 – 1 burpee, 2 Crab Jacks, 3 Run Stance Switch
Round 4 – 1 burpee, 2 Crab Jacks, 3 Run Stance Switch, 4 merkins
Round 5 – 1 burpee, 2 Crab Jacks, 3 Run Stance Switch, 4 merkins, 5 plank jacks
Round 6 – 1 Burpee, 2 Crab Jacks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 Crab Jacks, 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 Run Stance Switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters

Finished right on time. Headed back to COT.

Thanks Falcon Crest for the opportunity to lead!

Onward!
-old bay

 

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