“Is this a typo?”, said Grantan. “A long time coming”, said the new Nantan. “Hey man, you tha Q,” said Bonsai.

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Thanks Shady for the chance to VQ. We had 21 PAX at this Block Party. I felt the love and encouragement, made it fun and invigorating. A slight chill on this early 2019 morn also added some vigor.

The first Mosey took us to a lot too close to potential noise ordinance violation, so we audibled to Founders, where the warm-up Windmills, Little Baby Circles, Imperial Walkers, and Hillbilly Walkers ensued. I purposefully passed over the traditional warm-up SSHs, trying to save legs for what came later.

I then introduced a Dora, had two exercises planned for it but one PAX said, “Where’s the third?” So Doras typically involve three exercises I learned, VQ mistake, but then Bonsai chimed in, “Hey man, you tha Q.” So we partnered up and settled in for 100 LBCs and 200 Flutters.

Then a circuitous Mosey route around the bank across the street to the lot below the old Springs complex. Ab work: a Captain Thor 1:4 up to 10 big boys and then Rosalitas in cadence, in Spanish, like they should be shouted.

Then a Bear Crawl up the Hill to the upper lot where we circled up for a word on Accountability. In short, the point: accountability is about more than sharing our brokenness, about more than sharing our struggles, but sharing our dreams and desires and ambitions as we say to one another, “Go for it, brother!”

And then, the beat down. 22 was the operative number, Lunge Jumps and Merkens the mix. It went down like: 20 LJs, 2 Merks; 18 LJs, 4 Merks; 16 LJs, 6 Merks…and so on, down to 2 and 20.

A third and final Mosey then to the COT. Remember QSource. Remember Joe Davis. PAX hopeful for new job opportunities. Sugardaddy’s daughter Caroline going Legally Blonde this week:) Pray for her Elle Woods debut.

LAST WORD: About half way through with us all holding a Chillcut, I shared my one word: Deeper. Going Deeper for me means caring for my soul well this year. But how? I’m gonna pursue better and more beautiful inputs. Yes, I’m talking about reading better literature, listening to better stories, discovering beautiful art and landscapes that inspire me. But better and beautiful abounds when I’m engaged with my 2.0s, and M.

Oh, and this is the mountain if any of you want to “go for it” with me.

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The Colosseum

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Disclaimer.
Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises

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Balls of Gloom, Inaugural Edition

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With a new year, YHC wanted to try something new at Quagmire. I’ve been tossing around ideas, and having some sort of benchmark workout – like the Board of Pain – that is straightforward to work through but also a good workout seemed like a good idea. So, for the month of January, we are rolling out the Balls of Gloom using the red balls outside Target. Poorly advertised, but there will be more opportunities.

Ten PAX showed up for the inaugural running of the BOG (get it? Because it’s Quagmire?). Quick explanation, brief disclaimer, and off we went on a quick mosey to the lot in front of what used to be Books a Million (that’s closed now, apparently). Some side shuffles (sorry Shady, there’s a bump there), high knees, butt kickers, and toy soldiers thrown in for good measure.

Warm up with SSH, windmills, Moroccan night clubs, and maybe something else but I can’t remember.

Mosey to Target and get going…

Balls of Gloom

The idea is simple. Workout is AMRAP for 33ish minutes, you v. you. Exercise posted on each of 10 balls, run between balls, and then run a lap from the stop sign, out to the road between Target and Kohls, around behind Verizon, and back to the start. Rinse and repeat. Try to beat your best next time.

Exercises:

  • 10 burpees
  • 20 merkins
  • 20 squats
  • 40 LBCs
  • 20 CDDs
  • 20 jumping lunges per leg
  • 40 Hello Dolly
  • 20 werkins
  • 10 squat jumps
  • 10 burpees

ChaChing and Bones knocked out four complete rounds with the run at the end and got into the burpees for round five. Three more PAX completed the burpees at the end of round 4 but not the run. Remaining five were somewhere else in round 4. All pushed hard and did great.

Quick mosey back to COT, arriving at precisely 0600 (after being stalked through the parking lot but a vehicle that seemed lost).

Looking forward to doing better next week. You should join us, at least for one, and see what you can do.

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Let’s do Pull-Ups at Crow’s Nest

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Today was a great chilly morning for my first post of the year!

Disclaimer at 0515 and straight into a mosey which included high knees, toy soldiers, and broad jumps (mumblechatter already? this should be good)

Ran around to the far back parking lot and did some warmup
Windmill
Imperial Walker
Carolina Dry Dock
Hillbilly Walker

The first routine would be a rough 100m sprint, then 10 pull ups, 100m sprint back and 10 burpees
We repeated this a few times changing the transportation mode
NUR 100m
bear crawl 50m

Then came the main Thang
Partner DORA 1-2-3-4 using a timing mechanic of 3 pull-ups
100 hand release merkins
200 Big boy sit ups
300 Monkey Humpers
400 Squat Jumps

Squat Jumps were somewhere higher than 100 for all groups before we Omaha’d and ran back to CoT…. almost

A good long Balls to the Wall was in order and then 5 burpees to cap it off

CoT
IceBreaker at the Dragon in York on Saturday!!! 0530 StartEx (5k obstacle course, you can do it 1-4 times with a partner or by yourself, however you want to tackle it)
QSource Week 0 convergence recap with Week 1 kicking off this week at Bagel Boat after The Deep
Lake Wylie is looking to fill some P200 relay race spots, ask around
IceT is on a flight to Florida for a family funeral
Two Ferns has some family medical operations coming up next week
QBert is beginning home schooling for IronMan

Aye!

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Laces In – Going Out

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A bit of cool rain couldn’t keep the 8 LacesIn pax in the fartsack this morning.  Thankfully, it was 52 degrees and not 32 degrees.  Fearing the bubble over Fort Mill wouldn’t hold up, YHC planned a workout under coverage, off campus of FMHS (someone needs to talk to Flash about getting more coverings built onto the school).  Once the disclaimer was issued, we jetted up the hill and across Munn Road to St. Philip Neri.  Vacant, well lit, and relatively dry.

Warm up under the drop-off awning:

  • SSH x25
  • Windmills x10
  • Mountain Climbers x20
  • Imperial Walkers x20
  • Low Slow Squats x10

Mosey around what would be the “loop” for the Thang.

The Thang
Webb-o-Rama is always a crowd pleaser.  Fortunately, none of the pax attended (or remembered) the last installment of Webb-o-Rama (The Abyss a few weeks ago, for the record).

[stand by while I look up that back-blast for copy/paste]

4 “stations” along a loop that was mostly covered there at the church.   The exercises at each station were to be done in a Jack Webb style, (1:4 ratio).

Station 1: Burpees and Side Straddle Hops, then Bear Crawl to station 2

Station 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to station 3 (flapjack half way)

Station 3: Bombjacks and Run-Stance Switches, then lunge walk to station 4

Station 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to station 1

We did a total of 2 loops of the circuit before we ran out of time.

Round 1: 1-5 (made it all the way through round 1 before Pusher started complaining – gotta be some kind of record).
Round 2: 6-8

Moseyed back to COT where we met up with the Laces Out pax (5).

Strong work by all men!  Hopefully all got a little better for it.

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New Years Eve at the Crows Nest

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I had myself slotted to Q on Christmas Eve, which happens to be YHC’s birthday, but because of the convergence I wasn’t able to Q on that day so I settled for New Years Eve.

It was a light crowd on the rainy New Years Eve morning so I skipped the disclaimer and we moseyed around to the side lot while doing some toy soldiers and butt-kickers along the way before circling up.

CoP

  • Windmills
  • Squats
  • SSH
  • Merkins
  • Plank (30 count)

I then explained that I usually prepare a lot more for my Q’s, but I really wanted to try out the official deck of death I got from the F3 Store a while back.  I’ve been saving it for a “rainy day” which happened to really be a rainy day and I really wanted to try it out!  I added the usual Flux wrinkle by taking something I knew was going to be hard and tried to make it “just a little harder”.

I did this by calling on 2 of the PAX, I asked one to pick a number between 1-10 and the other to pick a suit (Hearts, Spades, Clubs, Diamonds).  The number 7 was chosen and Diamonds so I explained that in addition to whatever exercise was on the card, we would doing 7 Burpees every time a diamond card was flipped over, FUN!

Without going through all of the cards and listing what we did, I would just highly recommend getting this.  I can tell a lot of though was put into it.  We all had a great workout, it was hard, and a lot of good variety.  We sprinted, crawled, jumped, squated, and just about everything in-between.  I think we made it through about 35 cards or so.  Those 7 extra burpees took a toll because I think we drew diamonds 8-10 times.

We moseyed back to CoT for Namarama and Announcements, Praises, and Prayers.

  • New Years Convergence in Metro
  • Prayers for the New Year
  • Prayers for Olaf’s mother-in-law who recently passed away
  • Prayers for Two Ferns Father who is battling cancer

Until next time,

-FLUX-

 

 

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26L Ruck Raffle benefiting 24 Foundation

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26L Black GORUCK GR1 Raffle with proceeds benefiting 24 Foundation (Cancer Survivorship)

How to enter:  $10 per ticket, no cap, “Friends and Family” https://www.PayPal.Me/PayJeffParker

Shipping covered to 48 CONUS

When:  Drawing to be held January 31st at 7:00 EST

I will never forget the phone call I received on March 25, 2013 that brought me to my knees.  It was from one of my closest friends, Josh, and he shared the news that his beautiful daughter, Libby, was diagnosed with leukemia.  Josh and Barb pulled out all of the stops and led the fight with Libby to beat the awful disease.  On May 9th 2014, heaven welcomed Libby.

Since Libby’s diagnosis, we have been working with the 24 Foundation to direct funds to benefit families dealing with childhood cancer.  The 24 Foundation is a fantastic organization focuses on programs specific to cancer navigation and survivorship.

All of the funds raised over what I have invested in the ruck will go directly to the 24 Foundation.

 

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2019 Joe Davis Run for Recovery

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Dear PAX,

As you begin to plan your new year, on behalf of my family, I am asking that you consider including the Joe Davis Run for Recovery on March 9th in your plans.

It is hard to believe, but the 7th installment of the Joe Davis Run for Recovery will take place on March 9, 2019. My family and I invite you to join us, as we gather once again, to celebrate my brother Joe’s life and bring awareness to a very real problem facing our society right now, Addiction. Joe lost his 16-year battle with Addiction in the form of an accidental heroin overdose on October 4, 2009 at the young age of 28.

Unfortunately, chances are that Addiction has touched your life, either affecting your friends or your family. Our family has chosen to turn the tragedy of Joe dying into a triumph in the form of spreading a message of HOPE. There is help for those who struggle with Addiction and other mental health issues. The race benefits Keystone Substance Abuse Services, York County’s authority on substance abuse.

F3 and FiA support has been the cornerstone of this race’s success and most of you know that it has been on one of the coldest days of the year most years when it was held in January. It was so cold last year that my family and I made the decision afterward to try a new race date. Our message of HEALTH, HOPE and HEALING needs to be far-reaching and to include the youth, which we felt the cold has kept home when the weather is not favorable. So, we chose March 9. It will likely still be cold, but bearable.

The race will offer 1 Mile Fun Run, 5k and 10k options. The course is the same as in recent years and it will be held at Walter Elisha Park in Fort Mill, SC.

Please help spread the word.

I believe that we are making a difference, slowly but surely. I know the race has directly impacted the PAX and I want to ask that, if you feel led to share your story, please let me know. I believe the impact of a first-hand story would be incredibly helpful to show our mission is working.

Sign ups are at www.joedavisrun.com

We are also seeking sponsors. If you know of someone this cause may be close to, who would like to get involved, please message me.

With gratitude,

Rock Thrill

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First Post of the Year. Was it 1989 or 2019?

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It was a wet 57 degree start as five of us braved the elements to ring in 1/1/19. We started off with a light mosey in the parking lot before we hit the warmups. All exercises were done in reps of 19 in honor of the new year.

  • 19 Side Straddle Hops
  • 19 Imperial Walkers
  • 19 Hillbilly Walkers
  • 19 Cherry Pickers
  • 19 Low Slow Squats

We moseyed over to the front of the school and grabbed some bench.

Brought out 80’s hairband music to ring in the new year.

Playlist:

  • Dr. Feelgood – Motley Crue
  • Panama – Van Halen
  • Nothin’ But a Good Time – Poison
  • Come on Feel The Noize – Quiet Riot
  • Kick Start My Heart – Motley Crue
  • Round and Round – Ratt
  • Photograph – Def Leppard
  • Breaking the Law – Judas Priest
  • Welcome to the Jungle – Guns N’ Roses

The Thang:

Round 1

  • 19 Derkins
  • 19 Step Ups
  • 19 Dips

We lined up on each column for wall sits and took turns bear crawling down the hallway and back.

Round 2

  • 19 Merkins
  • 19 Squats
  • 19 Dips

We lined up on each column for planks and took turns lunging down the hallway and back.

Round 3

  • 19 Incline Merkins
  • 19 Mountain Climbers
  • 19 Calf Raises

Four of us went balls to the wall as the fifth PAX sprinted down the hallway and back as a timer. We rotated around all five PAX.

Round 4

  • 19 Box Jumps
  • 19 Flutters
  • 19 Carolina Dry Docks

Brought out the jump rope for a little jump rope rotation.

  • 19 leg lifts (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s with legs on the ground (76 total each person) as each of us took turns with the jump rope.
  • 19 Freddie Mercury’s (76 total each person) as each of us took turns with the jump rope.
  • 19 Big Boy Sit-ups (76 total each person) as each of us took turns with the jump rope.

Back to COT for some announcements and talks on word of the year. Then to prayers and praises.

Happy New Year Everyone!

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IceBreaker training at the Swamp

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I don’t know where everyone was this morning. It’s not cold.

In preparation for the 5k obstacle course that the IceBreaker has transformed into for this year, we took a crack at 2 of the 14 events from last year.

The MARSOC Short Card

The Spartan 300

Did someone say QBert was on Q? 5 MORE BURPEES AT COT!!!!!

NMM
God has been stripping away what I thought was my identity for most of 2018. The details are a big cumbersome but it got to the point where it was just depressing to be me. With the M working night shifts, I would just spend hours at night sitting on the couch with no motivation to do anything that I used to find so enjoyable. No one to share my hobbies with began to drain on my usual level of happiness. I continued to just go through the actions of husbandry and parenting with no real joy. However, through a new found investment in prayer, it seems that God was just emptying me of my wrong sense of identity so he could fill me up with His values and will for my life. Please continue to pray for where this may lead me.

Announcements
IceBreaker at York High School January 12 0530 for a 5k obstacle course
https://f3york.com/#announcements/-LSL_Ms2Biw9tkpzRflZ

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