G-Fit Deck of Cards

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Beautiful warm sunny day especially for January.  a total of 17 attended with 12 being younglings.  YHC opened the workout with a word on WOM: Beginnings.  I told our young folks that with each new year brings beginning.  a chance to start fresh.  But don’t forget about each day as new.  Perhaps you had a bad test score, weren’t your best self- wake up the next day and start fresh.  Its a new day, a day to do better and have a beginning.

A warmup run around the park and church parking lot finishing at the basketball court.  COP warmup with SSH, Merkins, Squats and more.  A base line to base line run got us ready.

The Thang- taking advice from the G-Fit Q sheet- keeping the pax in COP helps for attention, interest engagement and control to some degree.  below’s Q allowed for fun!

Deck of cards: Hearts: Merkin, Spade: squat, Club: Moroccan Night Clubs (obvi), and Diamonds: LBC.  Face cards: 10 ct, Aces: baseline sprint.

YHC was in center but let each member pull the card.  the kids loved pulling the cards, the sense of surprise and their involvement/investment.  We helped to really “ham” it up and the kids bought in.  we were able to get around circle twice.  The aces were buried but we finally got one on the last pull and got a sprint in.

Those kids are so bright and full of life.  Honored to be a part.  If you feel the calling and this becomes part of your D2X, fulfillment will be your reward.  You see many of the same kids.  The more times you come, the more trust you gain and influence you have resulting in deeper relationships.

Aye!

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Laces In – Not for the weak minded or those that are hungry!

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4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Block Party 2018.04

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So I was expecting it to rain for this Q so I had an entire plan for under the awning of the Springs Global building but alas, the sky Q seems to always lighten the precipitation at 5:15…

Warmup
Mosey to Springs Global building parking lot
SSH, Hillbillies, Merkins

Thang
Head to wall for 30sec People’s Chair, 30 sec Balls2Wall, for a total of 5 min.  Last round doubled the time added arm flutters to chair and inverted mountain climbers.

Mosey to the top of Gun Shop hill and partner up for a Dora123.  100 bombjacks, 200 merkins, 300 squats, run to the bottom of the hill and back

Mosey to circle drive to nowhere parking lot and do more peoples chair.  1 min then chalf raises while in peoples chair x20

Mosey to playground for 1 1arm pullup each arm, 5 pull ups, activated deadhang until failure.

Mosey back for COT
I touched on what the word of the month brings to my mind.  Beginning.  Beginning is the time in which you define the problem you are going to fix, the answer you are going to solve.  If the reason you do Merkins is to be able to do more Merkins, then this may not be for you.  But if you do Merkins so that you will get stronger and better at pushing, then maybe you have something.  Exercise is answering a problem, but first you need to know what problem you are solving.

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Going Primal at Pantheon

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At 0514, Pusher learned that YHC had the Q for Pantheon this morning and acknowledged that he needs to check Twitter more often. But, he stayed, along with six other PAX who didn’t know what they were getting themselves into.

At 0515, the disclaimer was given, and a promise was made that there would be no levitating, as apparently that was a concern to some.

Took a long, slow mosey around the back of the school with high knees, lunge walks, knees-to-chest, and toy soldiers thrown in before circling up in the side/hidden parking lot for COP.

COP

10 Slow windmills IC

15 Hillbilly walkers IC

20 Moroccan night clubs IC

Wrist and elbow mobility (wrist circles, elbow circles, wrist lock, wrist stretch)

10 Merkins IC

Quick downward dog to honeymooner combo for good measure

Mosey back around to the front of the school for the real fun.

The Thang, Part 1

I am a huge fan of exploring mobility and building flexibility and athleticism at the same time. This morning, we did a series of different animal “walks” or “crawls” in front of the pillars, as there’s a nice, straight, flat area to work with. We didn’t get through all of them, but this was the plan:

Bear crawl (2 lengths)

Crawl bear (1 length)

Anteater walk (1 length; Tesh complained about this a lot, so you know it burned)

Crab walk (forward 1 length, backward 1 length; Never Never is a king crab walker)

Fiddler crab (lateral crab walk, facing the school for 2 lengths; Shady modified with some sort of flipping breakdancer spin move, while Pusher, Sugar Daddy, and some others modified with what ultimately turned into a butt scoot)

Monkey/gorilla crawl (facing the school for 2 lengths; Lutefisk demonstrated good form with pointed toes and everything)

Sneaky gorilla (1 length, lots of knuckle dragging, i.e., glove destroying)

Low bunny hops (1 length)

We didn’t get to komodo dragon crawl, chameleon walk (this one would be a real crowd pleaser), frog jumps, and one or two equally horrible others. But, with time running short-ish, I wanted to make good on my promise to alleviate the pain and bring back the inverted burpee. So up we went to the soccer field for

The Thang, Part Deux

Burpee 11’s just sounds bad. Add in a bear crawl and LBCs and it’s even better. Cones were lined up 30 yards apart with a row at the halfway point. PAX started with 10 burpees, bear crawl to the middle cones for 20 10 LBCs, then bear crawl to the far cones for 1 inverted burpee. Bear crawl back to the middle, 20 10 more LBCs, and bear crawl to the start. Rinse and repeat, 11’s style (9 burpees, 2 inverted burpees, 8 burpees, 3 inverted burpees, etc., but always 10 LBCs).

We got maybe halfway through this last part before time ran out and we moseyed walked to COT to wrap up.

Announcements

  • Fish Sticks needs a Q for next week, but YHC is apparently not invited. Pusher and Shady both indicated they were possibilities.
  • Yeti is coming up February 24. Do it, or make a relay team, or pass out water, or something.
  • Read your newsletter.

Prayers and Praises

  • Pusher mentioned Cesspool (PAX in Columbia) is in a hard place, as his wife is having health issues that came to a head over the holidays. Prayers for her, and for him and their kids.
  • Shady has a friend at work dealing with infertility
  • Shady is also looking at pursuing another job within his organization
  • Praise that Tesh’s job is going well, even if it means he has to work to make money

Thanks to Fish Sticks for the opportunity to lead these men, and for the PAX who put up with this nonsense. You don’t get better if you don’t push yourself to do new things, and I think we did a few new things, and had some fun in the process.

-Jedi

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Fun times with Cable Guy

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9 Strong Men braved the cool weather and a Cable Guy Q

Brief disclaimer given and a nice warm-up mosey to the middle of he track

COP

20 Seal Jacks

20 Plank Jacks

20 SSH

20 Mountain Climbers

20 IW

20 Peter Parkers

20 Slow Squats with a calf raise

20 Parker Peters

20 Moroccan Night Clubs

Mosey over to the side of the track closest to the school

do 10 dips and run a lap

repeat 10 times

Bonus round for those who finished early!

Mosey over to the wall for some Peoples Chair and Burpees (wouldn’t be a Cable Guy Q without Burpees!)

Start from one en and do one Burpee each and back to the wall

Round 2 was 2 Burpees each

Round 3 was 3 Burpees each

Proper technique was suggested!!

Round 4 was a changeup of Ball to the Wall and 1 Burpee down the line

Mosey back to COT

Spoke about the tragedy at The Peach Stand yesterday. Prayed for both the victims family and the suspect for forgiveness. Also spoke about school shootings and Det. Doty. Prayed for peace!

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Ruck to Honor Master Deputy II Micheal Robert Doty

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Lift your rucks up and hold them over your head.  Let’s take a moment to understand what we are here for today.

Yesterday I attended the celebration of life for York County Sheriff’s Duty Mike Doty.  I heard story after story about a man who took his work, family and friends with an equal level of seriousness.  This seriousness was driven by a passion to help people.  Whether it was a complete stranger, a family member, or a friend he was there without question and, as was pointed out, without a complaint.

One story told by his pastor was how he liked to look good.  I can tell you first hand, this is true, as I remember the day I met him in what I think was the winter of 2007.

My brother in law joined the Fort Mill Police Department in 2007 and two of the first friends he made were twin brother Chris and Mike Doty.  They were both intentional about welcoming him into the police family.  I quickly learned just how blurry the lines become between the PD, Sheriff’s Office, and the Highway Patrol.  This was primarily from what I witnessed in the actions of Mike and Chris Doty.  I hung out a fair amount with Chris, but did not have the opportunity to get to know Mike largely due to the shift he worked.  However, I remember the day I met Mike when he showed up to a small party I was attending with my brother in law and Chris.  Mike was on duty so he was in uniform and it being the winter he had on a beanie.  I specifically remember him being happy with his beanie because as he said it, “it matched the color of the uniform.”  I didn’t know why I remembered that tiny detail until yesterday.

This tiny detail is an example of how Mike approached everything.  Most of us would have simply grabbed a black beanie and been happy with warm ears, but not Mike.  He took things that extra mile.  This clearly carried forward into the impact he had on our community.  His intense passion for stopping underage drinking and drug abuse was a topic I heard more than once yesterday and have read about in news reports.  One specific example shared was a story shared by York County Sheriff Kevin Tolson about Mike’s focus on the opioid crisis we have today.  Again, not doing anything halfway, Mike initiated the York County Narcan program which trains officers to recognize opioid overdoses and take measures to reverse the effects.

I shared these thoughts with the PAX at the beginning of the workout all the while holding our rucks over our heads.  The focus for day is Mike Doty and like Mike we would not do anything halfway.  We would do reps based on numbers in Mike’s life and we would do them with an attention to detail and in good form.

With the rucks still over our head we would start where Mike’s life began.  Mike and Chris Doty were born on February 2, 1980. 

Birth 2/2/1980

  • 2 Overhead Squats
  • 2 Ruck Thrusters
  • 19 Merkins
  • 80 Single Count Flutter Kicks 

12 Years of Service & 37 Years of Life

Next we focused on the years in Mike’s life that were the source of the stories and the man Mike was.  Mike lived a full, impactful 37 years and gave 12 years of service to the Sheriff’s Office.  To honor these years, we covered the entire parking lot in front of Harris Teeter with a fast paced burn for 30 minutes.  For the run, we carried our rucks either with straps on our chest, by the handles, or if you are Rad, over your head since we were apparently lacking in shoulder work.

  • 12 Man Makers
  • Run 100 Yards (Carry Ruck)
  • 37 Ruck Swings
  • Run 100 Yards (Carry Ruck)
  • 12 Squats
  • Run 100 Yards (Carry Ruck)
  • 37 Bent Over Rows
  • Run 100 Yards (Carry Ruck)
  • 12 Merkins
  • Run 100 Yards (Carry Ruck)
  • 37 Ruck Curls

Speed Ruck back to the start and complete the series a second time.

At this point we were all completely smoked, but not done.  We then turned to the day that the people of York County will not forget.  The day that as tragic, anger and sadness inducing as it was, also brought a ton of beauty to our region.  Detective Mike Doty’s passing was the birth of a showing of support for our first responders that many of us have not seen in some time.  It comes in the wake of a treatment towards our officers that simply does not line up with the appreciation those that put their lives on the line deserve.

End of Watch 1/17/2018

  • 1 Bear Crawl (100yds)
  • 17 Merkins
  • 20 Overhead Presses
  • 18 Squats

Lastly we concluded by recognizing Detective Mike Doty’s badge number. I really wish we had a full hour, because to do this justice we needed to do 809 reps of something.  However, given we only had three minutes left we did the following.

Badge number 809

  • 80 Flutter Kicks with the ruck over head
  • 9 LBCs with the ruck over head

Thank you to the PAX who posted today for giving it everything you had!  We all went into this knowing that a 45 minute workout would never live up the level of respect we have or the tribute that we would truly love to pay; which is why everyone was crawling toward the end.  It was HARD but it should be when you attempt to honor a man like Detective Mike Doty.

We will continue to lift up the Doty family in our prayers.  We also continue to pray for the quick recovery of Sergeant Randy Clinton, Sergeant Buddy Brown, and Officer Kyle Cummings.  May the Lord watch over our first responders and keep them safe as they do daily for us.  Thank you to all of you for what you do daily and know that the men of F3 Back the Blue!

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A runner Qs a Bootcamp

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We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made that up. They all looked terrible)  Thankfully the rain stopped and the disclaimer was given and the Ruckers walked off while the BC guys started right in on a warm up routine of Squats, Jump Ropes(simulated), Lunge Walks, Toy Solders, Karaoke, etc.. Being sufficiently warm we moseyed to the back of HT and circled up for a little Hip & Leg work.

COP – Single Leg Quarter Squats, The Clam Shell(yes it’s a little awkward), Jane Fonda, Front leg lifts, The thigh master, Flutters and some Merkins just for fun.  Now that our hips and legs are ready to run lets go.

The Thang – Mosey to the bottom of the hill by the new apartments, educate the newbies about the hill that used to be there and how no GC workout was complete with out it. The new hill is paved nicer a little longer and not quite as step but it is still worthy of being run up and down several times.  The Q chose to do a round of 11s with LBCs at the bottom and Carolina Dry Docks at the top.  The Pax did great and nobody got lapped by Jedi. Next we were off to the back of the Oil Change place for another round of 11s with dips and derkins, an audible needed to be called as I noticed you can’t run around the Oil Chang place anymore, you have to take a much longer route around the Auto Parts store too. Oh well, everyone agreed that more running was better. We had to cut this sort of 11 due to the longer run, so we headed back to COT.  With 2 minutes still on the clock I made the mistake of asking Jedi for an Ab exercise and he delivered with some terrible rocking thing that I hope to avoid in the future.

Announcements- The Yeti & read your Newsletter

Prayers/Praises – Prayers for the family of the fallen Police Officer, and Praises for how the community has come together to support Law Enforcement.

A Brief challenge to remember Beginnings, and to remember that God’s Mercies are new every morning.

 

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Leg Day at #Colosseum – 1/23/18

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6 men joined me the AM for Leg Day at Colosseum.

Mosey around the parking lot for a while.

Warmup

  • 30 Side straddle hops
  • 10 slow 4-count windmills
  • 20 4-count mountain climbers
  • 20 4-count peter parkers
  • 20 low slow squats

The Thing

2 legs exercises followed by a lap around the parking lot, followed by an ab exercise

  • 20 Jump lunges (Mary Catherine Gallaghers), 50 squats, run lap, 20 4-count flutters
  • 30 yard broad jumps x2, 30 lunges, run lap, 25 LBCs
  • 60 step ups, 20 jump squats, run lap, 15 4-count heels to heaven
  • 30 yard lunge walk x2, 20 bombjacks, run lap, 25 diamond LBCs
  • 30 jump lunges, 25 jump squats, run lap, Captain Thors to 7×28
  • Lunge walk to COT

Announcements

  • Yeti
  • Mentoring opportunity at Bethlehem Church in Paradise

Prayer requests

  • Officer Doty + Family
  • Friend with fertility challenges

– Ginsu

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No Rain At The Ballroom

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I awoke to the sound of raindrops outside my window and mumbled a bit and got after it and I’m thankful eight other brothers decided to do the same.

This morning was pretty simple but it resulted in a bit of complaining, but I won’t talk about Destiny yet.

After your typical COP we ran a double circuit as follows:

Circuit 1 – 10 bombjacks in the middle, 10 merkins at one end and 10 squats at the other end of the parking lot.  Repeat until you’ve completed ten sets.

Circuit 2 – 10 SSH’s instead of bombjacks but otherwise the same thang.

We completed those two circuits and made our way to the wall for some people’s chair and arm raises.  There was much rejoicing.

We stretched a little, worked our core a bit and then it was time!

Thanks Short Sale for the opportunity to lead at The Ballroom for the first time.   I think the rain scared away people but it didn’t even rain at all the whole time we worked.

Destiny mentioned a 5k coming up and there were a few other announcements.  Shout out what I forgot.

Strong work brothers.  Have a great week.

DT out.

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Quick Adjustments at Quagmire

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It was a cooler morning than anticipated when YHC rolled into Quagmire to set up the day’s activities. As soon as I got there, I realized my original plan wouldn’t work because there were two semis parked in the middle of the ideal workout space. But, I’m flexible, and quickly made adjustments to the weinke to accommodate, then drove off to meet the other PAX.

Ten HIMs beat the fartsack (and, to their dismay, failed to check the Twitter machine) to post this morning. As the clock ticked to 0515, a brief disclaimer was disclaimed (“You will go upside down today, so modify as necessary…and be sure to breathe”), and off we went for a mosey through the parking lots with some knees to chest, high knees, and toy soldiers before circling up outside Books-a-Million for a short COP.

COP

10 Windmills IC

20 Moroccan Night Clubs IC

15 Merkins IC

Quick stretch in downward dog then honeymooner, with some side to side low plank (6″) work and a brief battering ram for good measure. Recover to our feet and mosey to the red balls for some more warm up.

Originally, YHC was going to call this the “Paula Abdul” burpicide, but the lyrics to “Opposites Attract” actually say “two steps forward, two steps back,” which gets you nowhere, and that’s unacceptable. So, it went nameless. But, we did what worked out to two burpees and five LBCs at every ball (ten balls total), running forward two balls, do two burpees, then back one ball, five LBCs, etc., all the way across the front of Target. Lots of mumblechatter that this didn’t feel like just a warmup. But we were warmed up by the end, so the title fit.

With the six in, quick mosey to the (semi blocked) roadway between Target and Home Depot for

The Thang

Partner up for a Dora inspired, wall dependent workout. Partner one ran across the street to the broad wall facing Home Depot to complete two wall walks (plank to BTW to plank; aka “wall worm” in the exicon, but it’s one of two definitions, so wall walks was preferred). Partner two found a spot on the Home Depot wall to complete as many reps as possible of the prescribed exercise, When partner one returned, switch places, keep counting reps for a cumulative total.

Exercise breakdown:

100 air humpers with feet on wall (aka “glute bridge”)

200 Rockette chairs (Peoples Chair with alternating leg kicks, single count – it’s a good burn)

300 sit ups with straight legs up the wall (try to touch your toes!)

400 plank wall taps

500 calf raises

All groups made it to the calf raises, but no groups got through all 500 reps (that’s a lot of calf burning) before time demanded a quick mosey back to COT.

Announcements

  • Read your newsletter
  • Rooster was fun; keep an eye out for other CSAUPs coming up, like the Yeti on Feb. 24 (make an 18-man team if you need to, but try to be a part of it)
  • Read your newsletter

Praises and Prayers

  • Tater’s a grandpa (but he doesn’t know what to call himself). Grandson Fletcher was born at 32 weeks, so he’s in the NICU. Prayers for Fletcher and his parents.
  • Royale’s mom’s surgery went well; prayers for full recovery
  • Royale’s aunt was bit by a dog, so prayers for recovery there too
  • YHC’s in the middle of leading another missionary training that has been filled with bumps; pray for peace and wisdom

NMM

I didn’t get to share this at the end – I’m bad about actually having a message during the workout. The words come later.

My word for 2018 is “deeper” – deeper faith, deeper relationships, digging deeper, etc. It seemed innocuous enough when I chose it, but this past week has showed me that it is anything but. In my role of training and equipping new missionaries, I spend countless hours putting together week-long training events that directly affect the lives of people looking to live long-term in cross-cultural ministry. I love what I do, and though I’ll admit that there’s no perfect program, I think we’ve built a pretty good thing here.

So naturally, it’s extremely frustrating when I have to change things, especially last minute.

Like when it snows and the city shuts down on the first day, and I have to somehow provide food and transportation to 11 people. Or when I have to cram a 5-day training into four days without going outside the 9-5 schedule because of childcare constraints. Or when I have to teach somebody else’s session because the presenter has to attend to a family health issue and the backup presenter is out of town. Technology issues, schedule issues, supply issues, the list goes on. Just when I think I’m making progress (two steps forward), something happens and I need to change something (one step back). I feel completely out of control.

All I can do is trust God.

God answers your prayers, but it doesn’t always happen the way you expect.

More trust. Deeper faith.

I’ll let you chew on that.

-Jedi

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