Chest Day @ The Ranch – 11/29/18

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13 #HIM joined YHC at the Ranch for Chest Day. Welcome Greenspan (nomad from Winston Salem).

Mosey to the big concrete circle.

WARMUP

  • 30 side straddle hops
  • 5 burpees OYO
  • 8 4-count forward arm circles, 8 4-count backward arm circles
  • 5 burpees OYO
  • 20 seal jacks
  • 5 burpees OYO

THE THANG

Start at the top of the circle at the first of 5 speed bumps. Run around the circle, completing the indicated chest exercise at each speed bump. Do 10 incline merkins and 10 decline merkins on the benches at the top of the circle after each round. LBCs while we wait for the 6.

Exercises for each speed bump:

  • Round 1 – 10 hand release merkins (50 total)
    • 10 incline / 10 decline
  • Round 2 – 10 diamond merkins (50 total)
    • 10 incline / 10 decline
  • Round 3 – 5 burpees (25 total)
    • 10 incline / 10 decline
  • Round 4 – 10 wide arm merkins (50 total)
    • 10 incline / 10 decline
  • Round 5 – 15 dips (75 total)
    • 10 incline / 10 decline

= 350 total chest reps

Mosey back to COT for one last exercise

Captain Thors to 7 x 28

COT

  • Announcements
    • Christmas Party
    • Skate or Die to Q The Fort
    • Mainframe to Q Alcatraz
    • Help Badgers family on Saturday
  • Prayers
    • Badgers family
  • Words on Anxiety based on a sermon at Fort Mill – put trust in God

Thanks to Jiffy for the opportunity to lead

– Ginsu

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Dura-freakin-bility

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Great morning in TC- 12 men farted outside of the sack.- wait.  Unsacked the fart…wait.  Got out of bed in 26 degrees to take the DRP and get better.  It was old school good old times.

Had the stairs in mind today but not enough light- another time Pantheonians.

After a couple of PLLs(parking lot laps), we headed to field.

COP:

  • SSH, IW, Squat, Moroccan night club, with 2 burpees in between.
  • Kareoke, Toy soldiers,  70%, 80%, 90% runs across field

The Thang: Dora 123

  • 100 Mac Tar N Jai
  • 200 Sumo Squat
  • 300 Freddy mercury

Merkin Clock: # of merkins = position on the clock.  total 78.

Close with some MAry: Box cutters and Dying Cockroaches

Naked Man Moleskin

Everybody rocked the #king today as we did all cadence and partner PT today.  Great work by Pax in picking up the #6 during Dora.  that’s what its all about men.  Leave no man behind.  Good grass work today- no one complained.  Funhouse spouted some nuggets on durability.  More accurately- dura-freakin-bility.  Posting in adverse conditions better prepare you to succeed especially when handling hardships or challenges.  Do the hard thing men.  take the DRP.  A few words on changing your mindset by swapping the words “have to” for “get to”.  This simple little trick will help you really appreciate all your have and move towards gratitude.

Announcements:

  • Bear Grylls taking over as Pantheon site Q- AYE!  Great work Fishsticks and looking forward to Bear Grylls leadership.
  • Bear Grylls Rucking again in honor of cousin who committed suicide from PTSD serving to tours overseas.  He will cover 125 miles and has a goal of raising $2200.  He will tweet out details so you can read more and donate/support.  #WYH
  • Christmas party Saturday
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Too cold for a TOGA at Block Party

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There was quite the bite in the air on this Fall morning.  A little different than the balmy 55-degree weather the day before. PAX rolled in and everyone looked very excited to get rolling. Quick disclaimer for the Vets and off we went (might have been a little less stretching than initially forecasted).

 

Mosey up the hill to the smaller parking taking a left and heading to the right parking lot for the warm-up. As we were getting to the top of the hill a late arrival came in hot (not really it just sounds better). JWOW joined shortly after we started the warm-up and I must say there had to have been some hustle by him to get there that quickly. I appreciated the effort.

 

Warm-up

Toy soldiers to stretch the legs

Shuffle left and then switch sides working around the lot

High Knee stretches

Carioca to finish

Mosey to circle up

Imperial Walker- x30

Overhead claps- x30

SSH- x30

Seal Jax- x25

Squat (mumble chatter indicated my delivery was confusing) x15

Windmill- x15

Parker Peter- x15- hold

Honeymooner stretch to Downward dog and repeat

Recover

Mosey across to next parking lot of the business I can’t recall.

Informed the PAX that DORA was the call. Partner up. Initially I had planned these to be individual with laps in between sets. I think this was a better option.

Partner One runs the not so small loop while Partner 2 completes the following. Switching until completion.

100- Merkins

200- Squats

300- Flutters

Quick chat about the word of the month- Vulnerability. I appreciate the PAX sharing and making themselves “vulnerable” to the group with their personal challenges. We all have them.

Mosey took us next to the knee size wall in front of the building just across the street. PAX all found a spot to work through the Three rounds of the following:

Step ups- step to the top of the wall, 10 each leg

Derkins- 10

Dips- 20

 

Mosey back down back where we did DORA to the taller wall space.

Each PAX grabbed small wall and sat in a squat position while each PAX counted backwards from ten.

With a little time to spare, next up was a sprint to the other side of the parking lot and back. Perform 5 burpees. We did this a total of 2 times.

 

Mosey back to COT

 

With 2 minutes left, we did some American Hammers, Hello Dolly, holding it six inches, 90,45,90, six inches.

 

Announcements

CHRISTMAS PARTY! Sign-up- Someone said Ugly Sweater- T or F?

Xmas Eve Convergence

Joe Davis

 

Praises/Prayers

Safe returns from Holiday week

Family

Health to get out and post

 

Our kids (Chicken Hawk’s son)

Strength/Wisdom

State of our Country

 

Thanks for the opportunity to lead Shady and for the PAX who were there to support.

 

Frat Boy

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Big 50 Birthday bash

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Today was my 50th Birthday and Maximus allowed me to lead a Beyond so that I could take some extra time to discuss somethings that I have been pondering as I approached this milestone birthday.  To go along with our monthly theme of Vulnerable I took the opportunity to share some struggles as well.  With that we moseyed.

Warm up of SSH, Imperial walkers, Squats, Mountain Climbers, Merkins, and Plank Jacks

Moseyed to Rite Aid parking lot(some chatter about too much running, but I ignored it).

Sharing time #1 – Shared with the Pax that I feel like 30 year old me would have thought that 50 year old me would be “further along”.  Further along Professionally and Financially, Further along Spiritually and in Family.  In 2001 I was recruited to Charlotte for a position with a new company, for a salary that I thought would be my ticket ahead.  I had great plans that I could do this for a bunch of years, make a bunch of money and then I could check out and go do something that I wanted to do , maybe full time ministry or teaching.  Within 1 year it all blew up, I was demoted for not doing a good job, salary was slashed plans were gone.  17 years later we’re still feeling the affects.

First circuit – Partner up – Partner 1 does People’s Chair Partner 2 does a lap, then flip it.  Next Partner 1 does Plank, Partner 2 does a lap, flip it.  Next Partners do 100 Merkins as a team, 1 runs I does Merkins, flip it.

Sharing time 2 – Felt like I would be further along spiritually.  30 year old me would have thought I would have gotten past my need for man’s approval.  I would have thought that the sins that tripped me up back then would be conquered and pride & lust would no longer be an issue foe me, but they are still there.  Felt like I would be further along in family & parenting. My plan was to be an empty nester at this point, but here I am with a 7th and 9th grader still at home, and t top it off I’m not particularly better at parenting then I was when I 30.

Circuit #2 Partner again – Lap #1 Partner 1 does Al Gore Partner #2 does a lap.  Lap #2  Partner 1 does Flutters Partner 2 does a lap.  Lap #2 Team does 100 Big Boy Sit ups total while 1 partner runs.

Sharing time 3 – The truth is that when I look at my life with clear eyes I can see that my life has been Blessed beyond measure!  I have a job that I mostly enjoy, and work with great people(shout out to Royale) and I am well compensated.  I have a beautiful wife of 26 years and we have a great marriage that keeps getting better.  I have 5 awesome kids who are healthy and bring me great joy, and sometimes frustration.  To add to it I have found this thing called F3 and a group of friends and Brothers that I never even knew I needed!  To see my 50 year old life s anything but blessed is ridiculous.

Off to COT for 2 minutes of Mary

Final share – What I have found is that the only times that I get down about where I am at 50 is when I look around me at others and I compare myself to what  my perception of them is.  This can lead to pride but for me it mostly leads to despair.  What I am trying to learn is contentment as Paul describes it in Phil. 4, whether he had much or little Paul was content.  The source of this contentment is found in Phil. 3 where Paul shares that all of his achievements, any possession he may have or any legacy he may be able to boast about , all of is it is worthless, or as he calls is a big pile of manure, compared to knowing Christ.  Paul says he has 1 aim, and that is to Know Christ!!  The secret Paul learned is that all he need was Jesus and if he had Jesus he had all he needed, and if he had Jesus, he could never lose him so therefore he could always be content.  In whatever amount of years I have left let this be my aim; that I may know Christ!!

Thank you for the opportunity to lead.

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700 Club

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14 Strong Men showed up at The Fire Ant for some Ruck Training.

In Preparation for next week’s GoRuck event in Wilmington – we completed a mission simulation with a TL (Team Lead) and ATL (Assistant Team Lead)

Dirty Harry and Wegmans  voluntold the roles as they are training for their first GoRuck events.

The mission was simple, but tough. Get the group (and several coupons) to a starting point, complete the 700 club workout, and get back in time for COT.

The Thang (700 Club):

100 reps each of seven exercises:

Hand Release Merkins

Squats

Overhead Press

Curls

Ruck Swings

Big Boys Sit Ups

Flutters (with Ruck Press)

This would require a pace of approximately one rep every three seconds with no time for rest.

The group completed the mission. With a reward of carrying Bonsai and Husky back in addition to the coupons.

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The Deep – Literally the water was deep and coming sideways in 36 degrees!

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Laying in bed and listening to the water running down the downspout on my house was discomforting. Realizing it was only going to be about 35 degrees made it even more agonizing. “If I was not Qing, would I still go?” YES and I have gone. In 6 years of F3 I have worked out in single digit temperatures and in ice and in snow and in lots of rain. Honestly the cold rain is the worse and that is what we had on this Saturday morning. It may have been the worse conditions because of the combination of cold and wet that just goes right through you, but here I am, 2 days later alive and well. Actually stronger because of the experience. In 6 years the best and hardest workouts were the ones in the worse weather and I’m better for it. I know others agree. Point is that one of our core principles is that all workouts are outside and that is not a tough guy thing but something to make you stronger. By getting to the AO, out of the car, in the workout you have told your mind and body you are in control. By pushing through the discomfort of the conditions, you can push through the discomfort of tough things in life like conversations and personalities and circumstances. By doing this over and over and over, confidence spills over in you and in your life. Stop making excuses and post. Hold someone accountable and they hold you and both of you will get better. Thank you Pusher and Mr. Clean for accountability and thank you PAX for showing up and supporting your Qs

I locked my keys in my truck and thank God I had my jacket and gloves!! Whew!!!

The Thang:

  • Warm Up!!!
  • Mosey up and down each of the overhang sidewalks for COP
  • Wall Sit with bearcrawls length of wall

 

  • Mosey across the street for 11’s
  • Derkins – bridging the river of water along the curbs
  • Bombjacks at top running through the puddles

To the Track

ladder work with 100 yard run between each
1 merkin = 10
2 squats = 18
3 lbcs = 24
4 bombjacks = 32
5 Burpees = 30
6 Freddys = 30
7 Diamonds = 32
8 lunges = 24
9 Moracan night clubs = 18
10 donkey kicks = 10

Mosey back to front of school middle school

YHC shared with the PAX a conversation I had with a friend who mentioned that the older he gets the more he adores his M and appreciates her. Even more than when they first met and dated he “adores” her. I told the PAX it was like a light bulb lit up in my head. We (the church) are the bride of Christ and he adores us from day one…..even through our mess and our tough stubborn times he loves us. As we come to Christ and grow in him and realize the love of the father…..we adore him more and more each day. This is why the relationship of marriage is so important because as we learn what it means to be husbands we also learn how our Lord adores us and we him to be better men each day.

Finish strong with Partners 2 rounds

  • Dying Cockroaches
  • 20 dips
  • 15 merkins
  • Big Boy sit ups
  • 25 Irkins
  • 20 Steps ups

COT

Thank you for the Opportunity Shakespeare!

Cake Boss

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No stinkin’ rain at The Armory!

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Having been in a Thanksgiving hangover after spending most of it on the road, the commitment I had made to Q the Armory on Monday was not even a thought. That is until, I got the DM from JWOW at 2pm on Sunday. Hmmmm…what excuse could I make I instantly thought, and then after further self-evaluation, and no easy way out, I committed to fulfilling my original obligation.

Weather forecast called for a 60% chance of rain. Fortunately, they are almost always wrong, and we got a nice 50 plus degree morning perfect for a KB workout.

All Vets were at the AO, so after a quick disclaimer, off we went.

Warm-up

Mosey (no KB) towards the front of the Church and then back towards the left side. Started with some side shuffles, changing directions, then butt-kickers and finished off with a little carioca ending back at the original launch spot.

SSH- x30

Moroccan- x30

Arm rolls- forward for 10 and then back for ten

Windmill- x15

LSS- x15

Merkins- x10/ hold

 

Recover

 

Mosey to the far-right parking lot when facing the Church.

 

The Thang

How convenient that there are 4 perfectly placed light posts on the side. And with that came the opportunity to complete 3 rounds of exercises, running between light posts. Just in case we were facing rain, I had placed each round of workouts in a special Ziploc. The PAX were impressed…not really.

Round 1

First light post- One arm curls- 20 each

Run to next

Second- Goblet Squats- 20

Run to next

Third- Overhead press- 15 each arm

Run

Fourth- American Hammers- 30

 

Round 2

 

First- Chest press- 20 each arm

Run

Second- Upright rows- 20

Run

Third- Cleans- 10 each

Run

Fourth- Big Boy- 20

Round 3

First- Single arm triceps extensions- 20 each

Run

Second- Straight arm raises- 15

Run

Snatch- 10 each

Run

LBC’s- 25

Run to final post

Partner Up

Time for some Dora

100- KB swings

200- Two-handed Tricep extensions

300- American Hammers

 

Partner one does the exercise while Partner two runs around the outside of the light posts we were just working through.

 

Called an audible partial way through the triceps due to time.  Asked the PAX to get to 150 Tricep extensions and 200 AH. Once completed, work on 100 squats until time.

 

Everyone hit the 100 squats just in time to get back to COT. With A couple minutes left, all PAX on their six for a quick round of Flutters.

 

Recover. With one-minute left I thought it was good timing to touch briefly on our word of the month, which happens also to be my word of the year. Shared with the PAX my struggles and the growth I think I have had over the last year and asked for their thoughts on the meaning to them. Many thanks to the PAX that did. I think vulnerability is a tough word to wrap your head around and even more difficult to exercise as a man. Challenge to all PAX to be especially more vulnerable to your M’s and 2.0’s. It will definitely bring you all closer and hopefully strengthen your relationships as our 2.0’s face their future challenges.

 

COT

Announcements- Xmas Party, Joe Davis, and Xmas Eve Convergence

Prayers-

PAX who are looking for work

Safe returns from the Holidays and for what’s ahead

California victims

Children fighting illnesses

Very appreciative for the PAX who showed up this morning and for the push. Thanks for the opportunity JWOW!

 

Frat Boy Out

 

 

 

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Dogs Pissing on Black Friday

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After a Q swap followed by a BEYOND takeover, YHC was due to actually Q at the Swamp in November. When the Black Friday slot came available, I jumped on the opportunity and started to put together some bad ideas. The problem was, each idea was only about a 5-10 minute circuit, not a full workout. I couldn’t seem to get a full workout put together.

So, I sent a message to ChaChing warning him up the forthcoming shi….er, Elvis Explosion, made a couple notes, and hoped for the best.

Friday morning rolled around, and more PAX showed up than Black Friday shoppers, which is unfortunate for the stores, since we only had 6 PAX, including 2 visitors from Bluffton (welcome Joker and Snowflake). It should also be noted that there is a Bluffton in SC, which came as news to YHC, who up to now was only familiar with the small Mennonite hamlet of the same name in western Ohio. Disclaimer disclaimed, and off we moseyed.

In order to change up from the norm, we ran past Chick-fil-A and out to 49 to head toward 160. We added in a stretch of high knees, butt kickers, turned the corner at 160 and did some toy soldiers, then the ever popular forward moving hillbilly squat walkers.

We rallied at the top of the hill by the bank for the first round: 11s. Squats at the top, burpees at the bottom, starting with 1 burpee at the bottom and 10 squats at the top. I wanted to end at the top of the hill, so we started by running down and doing the burpee, then went from there.

Once all PAX were done, we moseyed to the far entrance by Ulta, then cut in and headed straight for Kohl’s to honor the Site-Q’s request to stick it to the discount department store.

Next up, 3 rounds of:

30 second balls to the wall

20 tuck jumps (or jump tucks, since you jump before you tuck)

10 Mike Tysons (“sneaky hard,” according to a few PAX)

10 lateral squat leg raises, lovingly called “pissing dogs” by the heavy-laden backpackers gathering in a line waiting to go into Kohl’s

With that out of the way, short mosey to the red balls. Short and sweet: 5 donkey kicks at each ball with a bear crawl in between balls. Lots of modifying here, but good push by all.

Mosey up to Old Navy. Next up: burpee broad jumps down to the parking lot crossing between the shops. It was going to be the roundabout, but PAX agreed that those extra 15 feet were just too far.

Mosey the short way around the roundabout and back out to 49, down to McDonald’s, and back to COT for the last bit of fun. It had been a while, so we ended with the currently unnamed dips/crap cakes combo ala Jack Webb style (1 dip:4 crab cakes). This brought us to 0600 on the dot. It was noted that the heavy-laden backpackers gave up their spots in line at Kohl’s to end their wandering at 0558.

There were announcements and prayer requests, but I can’t remember them.

Thanks to ChaChing for the opportunity to lead and for putting up with my disorganized dumbness.

Jedi

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Black Fallen Soldiers

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Today, we had an FNG who discovered F3 on his own. No EH was required! My heart is full because we discussed two of the many African – American fallen war heroes that are rarely acknowledged in the history of our country. Both of these African – American served our country and were not given Medals of Honor until 78 years or more after their death. Today, we paid homage to these two fallen war heroes.

Henry Johnson 
On May 14, 1918 in Champagne, France, Henry Johnson (Army) received 21 wounds while fighting against a 24-man German patrol in hand-to-hand combat. Miraculously, he survived the assault for another 11 years before succumbing to complications due to the injuries he received in action on July 1, 1929. Johnson was later buried in Arlington National Cemetery. Henry Johnson, originally from Winston-Salem, North Carolina was referred to by Theodore Roosevelt Jr. (not the President, but his son) in 1919, as “one of the five bravest Americans to have served in World War I (WWI).”

When Johnson returned from France after recuperating, he was paid to share his experience in WWI as part in a touring lecture series. Over the years, there were several attempts to secure the Medal of Honor for his valor in battle, but each attempt failed for unknown reasons. In 2014, New York State Senator spearheaded a new campaign to recognize Johnson’s actions, resulting in the president posthumously (after the death) awarding Johnson the Medal of Honor in 2015.

Workout: 5 rounds of:

    • 5 Handstand Push Ups
    • 10 Pull Ups
    • 10 Jumping Squats
    • 20 Dips
    • Run to the stop sign and bear crawl back

Ruben Rivers
Ruben Rivers was an Army Staff Sergeant in the 761st Tank Battalion, a black tank battalion (aka, the “Black Panthers”), which served with distinction in Europe during World War II (WWII). When the United States entered WWII, Rivers and two of his brothers joined the military, though Rivers was the only one assigned to a combat unit. Rivers played a critical role in some of the earliest action his battalion would see. On November 8, 1944 Rivers and the 761st launched an attack on German combatants in northeastern France. The Germans got the drop on the 761st and Rivers quickly realized that following protocol would fail to give his unit the upper hand. So, “with utter disregard for his personal safety, Rivers courageously dismounted from his tank in the face of direct enemy fire, attached a cable to obstacles on the road and opened a path that permitted the combat team to proceed. His prompt action thus prevented a serious delay in the offensive action and was instrumental in the successful assault and liberation of Vic-sur-Seille, resulting in the battalion receiving its first Silver Star*.”

A little more than a week later, Rivers’ tank led the way as the battalion advanced towards German positions. When his group came under heavy fire, Rivers located a German anti-tank unit and, with one other tank, moved to fire on the area and cover the retreat. In the process, Rivers was fully exposed and as he was ordered back to cover, the Germans quickly concentrated their fire on his tank, killing Rivers instantly.

Sgt. Rivers received the Medal of Honor for his heroic actions posthumously, but tragically not until nearly 78 years after his death in 1997.

Workout: 5 rounds of:

    • At each 5 yard line, to the 25th yard line of the following
    • 5 Burpees
    • 5 Bomb Jacks
    • Crab walk back

Peace,

Deacon

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Giving Tuesday – Palmetto North F3F

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Thank you for considering a contribution to support the community support efforts of your local Fort Mill and Rock Hill F3 Foundation.  For more details on the foundation itself please click <Here>.

During this season of giving please consider making a tax deductible contribution to Palmetto North F3F where the funds raised go directly into supporting the activities of the Fort and Rock pax.  Specifically these proceeds both the areas we are already supporting as well as the future service efforts in our region.  Our current efforts included:

  • 12th Man Ministries and the numerous Pax that work as mentors to help our student athletes break the performance based culture and help show them God’s love. F3F Palmetto North has supported the weekly dinners with athletes and their mentors.
  • Gfit is a weekly 1st, 2nd and 3rd F within the Paradise community where HIM step up to lead and to help mentor and be engaged in community with our neighbors
  • Reading Center is a semi-weekly, seasonal opportunity to read with the children and develop life skills for studying and reading to help children in the community get up to reading level
  • Rock Hill Children’s Attention Center is a center of children where we spend time bi-weekly with the teenage boys to engage in 1st, 2nd and 3rd F to help give them home and guidance.

Please consider a donation to support these and other efforts that your local F3F Palmetto North and any PAX will help lead across our regions.

Make contributions via PayPal – https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=BGSCH65PWDNV6

or send checks with ” Palmetto North F3F” in the memo line to the following address.

F3 Foundation, LLC

1645 Queens Road West

Charlotte, NC, 28207

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