4 rounds of getting better

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2017-11-27 Kettlebell at Tomahawk

it was a semi-brisk morning at Tomahawk.  6 men came out to get better.

Disclaimer was communicated!

Warmup:
Mosey around the outside ring of the parking lot.
High Knees
Butt Kickers
Karaoke
Pull knees to chest
Pull foot up
Toy Soldiers
25xSSH
10xWindmills
10xMerkins
Honeymooner
Downward Dog
10xLow Slow Squat
10xMountain Climbers
10xPeter Parker’s

The Thang (Workout):
Grab kettlebells and mosey to another part of the parking lot.

* Round 1 10 reps
* Round 2 15 reps
* Round 3 20 reps
* Round 4 10 reps

After each round we took a mosey around the inside ring of the parking lot.

Arnold Shoulder Press – Right Arm
Arnold Shoulder Press – Right Arm
Lunge KB Pass Through Right Leg
Lunge KB Pass Through Left Leg
Upright Row
Curl – Right Arm
Curl – Left Arm
American Hammer
Goblet Squat
Triceps Extension – Right Arm
Triceps Extension – Left Arm
KB Swings

Mosey back to COT.

Announcements
Christmas Party
Yeti 2018
Fast5 Marathon

Probably missing something…. read your newsletter!

Prayers and praises
Healing for Bonesaw’s foot
Remember Porthole
Drop Thrill’s job interview

Thanks Polaroid for the opportunity!

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#TheCoop

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7 PAX showed up on this cool, foggy morning for a pre-Thanksgiving beatdown.

Disclaimer  was disclaimed.

Word of the month: Victory. As such, YHC requested the PAX consider, “In what parts of your life do you celebrate victory?”.

We took advantage of the circle we were already in and started the warm – up with:

10 – Low Slow Squats

10 – Slow windmills

Mosey: Kereoke Left/Right –>Mosey: Knees to Chest, Ankles to Hip –> Mosey: High Knees, Butt Kickers

COP to finish Warm-Up:

10 –  Hill Billy walkers

10 – Goofballs (By Request)

30 – Merkins

Honey Mooners, Downward Dog

10 – Peter Parkers

10 – Parker Peters

Honey Mooners, Downward Dog

Mosey to Pull – Up Bars

Partner#1: 8 pull ups, Partner#2: 8 squats  – 3 SETS

Partner#1: 5 toes to bar, Partner#2: 15 SSH  – 3 SETS

Partner#1: 5 pull ups (or whatever grip necessary to get your chin over the bar), Partner#2: 5 flying squirrels  – 3 SETS

During recovery, YHC read the Definition (via the word of the month document) of Victory.

Mosey to Wall:

+BTTW, followed by 15 derkins

+Peoples Chair, while each PAX ran 15 yards and completed 5 flying squirrles

+20 Donkey Kicks

During recovery, YHC provided the PAX some things to consider –> When we pray for the Spirit’s help…we will simply fall down at the Lord’s feet in our weakness. There we will find the victory and power that comes from His love.

–>Nothing paralyzes our lives like the attitude that things can never change. We need to remind ourselves that God can change things. Outlook determines outcome. If we see only the problems, we will be defeated; but if we see the possibilities in the problems, we can have victory.

Mosey to BOP – All single count:

+10 Bomb Jacks – Run lap around basketball court

+25 Merkins  – Run lap around basketball court

+10 Jump Squats – Run lap around basketball court

+25 Merkins  – Run lap around basketball court

Plank until 6 in.

Mosey to bottom of hill and during recovery, YHC read 1 Corinthians 15:57-58

But thanks be to God! He gives us the victory through our Lord Jesus Christ. Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

+40 Yard Jail Break to the top of the hill. Mosey to COT.

COT –

+Count-O-Rama, Name-O-Rama

+The PAX gave insight as to what Victory looked liked in their lives.

+Announcements, Prayers and Praises.

All the PAX put in great effort.

TClaps to Chicken Hawk for putting the Word Document together and for the PAX sharing their thoughts on Victory.

Thank you SugarBug for the opportunity to Q.

#CoopStrong

 

 

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OG Launch at The Fort

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13 pax posted at The Fort on a cool fall morning for the launch of Bonzai’s month of #OG Qs.  Decibel and YHC were honored to kick things off.  No FNGs on this morning, so with little delay we launched following a brief intro and Disclaimer.

The Thang (DD leading)

Warm up jog along the path, past the playground and to the grassy area along 160 by the WEP sign.

COP – IWs, SSH, Windmills, Merkins, Monkey humpers, Mtn climber, Peter Parkers, 10 burpees OYO

Line up even with the sign facing the street

Karaoke to first tree and back

Side shuffle to first tree and back

Run to far end of park near houses (4 trees away), accelerating pace at each tree.

Muster along the path facing with challenge to take the hill — bear crawl as far as possible toward hill on opposite end of field.  When gassed, rise and do 20 squats, then continue bear crawl, repeating as necessary until reaching bottom of hill.  Bear crawl to top of hill then do 10 burpees.  Run down hill and plank at the bottom.

Time for good old Jacobs Ladder — 7 burpees at top, 1 monkey humper at bottom.

Handoff to Decibel

Mosey to path at past statues at bottom of hill leading to soccer field…yes, more hills.

Run to top of hill, do 5 Three Merkin Burpees, run back to bottom, LBCs
(Repeat for total of 4 cycles changing ab moves at bottom each time and with last two series going all the way to gazebo)

Throw in some more abs and work at the bottom.

Mosey to playground for a partner series of runs around playground & exercises — Pull ups, dips, derkins, CDDs, LBCs (I think…YHC began to blackout at this point in the workout).

Circle up for some ab lab — some Boats & Canoes, Russian Hammers, & God knows what else (YHC gasping for air at this point).

Run home

COT

NMM

It was great to be among the pax for a 60-minute boot camp…what was probably my first since end of September.  And, yes,  I felt every bit of it during the workout, afterward and on Sunday and Monday.  I put the Twitter call out for #Sally on Fri night, but Decibel claimed that #Sally is not #OG vintage.  So instead he pummeled the pax with hills and Three Merkin Burpees.  Never thought I would say I missed #Sally.

Great effort by all the pax to endure a tough workout.   I am quite certain my oxygen deprived brain that morning and #Respect level memory missed some portion of Decibel’s Weinke from three weeks ago.  Trust me, I felt like it was Fall 2012 all over again given my recent absence due to personal and business travels.

Hanging tough throughout were three inspirational pax — Little John (War Daddy at 68 yo), Zildjian, a relatively recent arrival who I met for the first time and Mile High, a long timer who I saw back in the gloom for first time after some time out on IR for a while.  Well done, brothers!

Shout out to Senator Tressell whose status on IR kept him from leading at The Fort this month.  He and his #OG leadership were sincerely missed.

Thanks Decibel for a great co-Q and for his continued energetic leadership among the pax some 5 years into this adventure.

Finally, thanks to Bonzai for the invite and for his leadership of The Fort AO.  You are keeping it strong, as it should always be!

 

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Black Friday BOGO & Coupon Specials

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10 Pax (plus CSPAN for COT) posted to The Swamp to work off their Thanksgiving feast and take a trial run for Black Friday activities.   All veterans this AM, including Alright Alright from F3/Dallas who was visiting local family.  No ruckers (except potentially Royale, who quickly ditched the sack when he saw he would be solo).  So the Disclaimer was pronounced in Cliff Note form and then we launched to get blood pumping on a chilly 30-degree morning.

The Thang

Warm up run past Best Buy, Office Max, PetSmart, etc with some karaokes thrown in.

Circle up in Home Depot parking lot

COP — Mtn climbers, plank sequence, Peter Parkers, Hillbilly Walker, Low Slow Squats, Merkins

Mosey to garden center entrance of HD for first of Black Friday Specials  — Buy suicides and get free burpees.  At each turnaround point do 1 burpee.  Four out and backs (4 burpees).

Mosey to Target entrance and partner up for next BF Special — buy one wheelbarrow and get 2 burpees.  Start with 2 burpees at first red ball.  Then, Wheelbarrow from one red ball to the next, 2 burpees for each partner, then flapjack.  (18 burpees, 22 total)

Mosey to Kay Jewelers (every kiss begins with Kay; Bath & Bodyworks close by for those on skinnier budget) and circle up for BOGOx5 series.
5 Bombjacks + 5 burpees
5 Monkey humpers + 5 burpees
5 Wide arm merkins + 5 burpees
5 Sumo squats + 5 burpees
5 Jumping lunges + 5 burpees
(25 burpees, 47 total)

Mosey back to launch point and collect one Black Friday coupon for each partner pair.  Mosey to side of Best Buy and line up   shoulder to shoulder for People’s Chair w/blocks.  Pass each block to left. Rise and do 1 burpee.  Back to People’s Chair and pass blocks right to other end. Rise and do 2 burpees.  Continue progression to 10 burpees.
(55 burpees, 102 total burpees)

Mosey home

COT

NMM

T-claps to all pax for persevering through a burpee-laden morning.  No Merlot this am, though it would not have been surprising to see some given the indulgences of Thanksgiving.

Thanks to Jedi for the burpee inspiration during the warm up run.  Burpees were already part of the Weinke , but the mumble chatter about doing 300-some burpees at Black Diamond Thanksgiving convergence only invited a heavier dose.  Thus, they instantly became the “freebie” for every Black Friday deal.

Speaking of Black Friday, the crazy shopper scene at Rivergate was a snooze fest.  Four desperate souls slept in their cars with the engine running for heat until we made the moves toward Best Buy, which quickly stirred them from the vehicles and into the camp chairs waiting at the front door behind the barricades.  It was probably the same four people who were in line at Best Buy the morning the new Nintendo game was released earlier this year.  Hope they made the haul they were seeking.  Pretty sure the pax collected all the pain they were after this AM.

Shout out to Alright Alright from Dallas who posted while on holiday family travel.  He’s got F3Nation rolling in DFW so be sure to post there when Dallas shows up on your itinerary.

Prayers for CSPAN who posted for CnW2 with a  boot on his right foot.  Thanksgiving Family Football League took its toll on him and now he’s on the IR.  He needs to try the Respect Division next Thanksgiving.  Hang in there, brother!  Will be in touch to keep you connected while you heel up.

Thanks to Cable Guy for the invite.  The Swamp continues to be a first class AO and it’s always an honor to lead the pax there.

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Wally World and Baxter Neighborhood Run

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I am missing one from this of PAX with us. Sorry about that. Tweet me the name if someone know it.

Yes. As usual. We ran. Some slower than others. Some further than others. Sticking to the Clydesdale tradition: multiple routes, speeds and experience levels.

Please keep the prayers mentioned on your mind. Families at Thanksgiving. Travels. The medical issues, and Sweeper’s upcoming exams at USC

Happy Thanksgiving everyone!!!!

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Alcatraz: Special Thx Uncle Sam VQ and Boss of Cake

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I can’t even tell you really how many PAX came to Alcatraz for their DRP, because I thought I was a greeter at Walmart with all the men coming and then leaving it was a constant revolving door. Regardless, a majority of men got after it and with Uncle Sam making his VQ, we were all in for a treat. So after an attempt at introductions, disclaimers and usual office work, YHC handed it off to Uncle Sam.

The Thang:

 

  • Uncle Sam on Q:
We started off jogging to circle up on center field and warmed up the hipsters by shaking some Finkle Swings (5 reps/leg). 14 Moroccan Night Clubs followed up in a weird sequence since the VQ was stumbling into the rhythm.  The 18 Side Straddle Hops helped the inmates @ Alcatraz get the sensation that it was going to be easy but then they had to scrub the floors with some Annies (10 per arm).  24 Imperial Walkers and 24 Hillbillies thrusted them into Q’s arms.
  • Cake Boss on Q:
5 Burpees OYO
Mosey to the Playground for Mini Murph
Each PAX…no partner
1Lap around Park
50 Pullups
100 Merkins
150 Squats
1Lap around Park
Mosey to the Bball Courts count off 1’s and 2’s
1’s suicides
2’s Freddy Murcurys
flap jack
1’s suicides
2’s flutters
flap jack
Mosey to Hill behind Baseball field
Roll the dice of Pain, do the exercise, run the hill
10 Burpees, 10 Lunges, 10 LBCs, 10 Mountain Climbers
Hand off to Uncle Sam 
  • Uncle Sam on Q:
20 Groiners inspired a lot of grumbling  and some started crying “Parking lot!”, but we still had to do 24 LBCs and 8 Starfish Crunches to get our backs wet with the morning dew.  Partnered up we sprinted from base to base in the Baseball field as if we had hit a home run but stopped;ing for some Mountain Climbers at each base.  Inning was over and prisoners got to go back to their POD cell for some announcements, a lot of Turkey talk and a sweaty thanksgiving for all things good that come from SkyQ.
  • YHC spoke to the men about the “Real” things we are thankful about. Yes we all can be thankful for the obvious, but what are the things that when you realize how grateful you are you get emotional and it makes you want to be a better man. We need to focus on those things when life gets tough. When things and expectations are not going our way….and realize….that thing that makes us realize Sky Q loves me and my brothers are standing with me and everything will be fine!
  • Thanksgiving convergence
  • Christmas Party
  • Joe Davis Run
  • The Rooster CSAUP in Rock Hill

 

Thank you Senator for the opportunity!

Cake Boss & Uncle Sam

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Santini has all but signed off of Twitter.  He prefers to “call” people and meet them “face to face”.  Pssshhhhhh. Whatever that is…  Therefore he did not see my Q assignment a few months ago and was unavailable to my reminder yesterday.  I tried a couple of Q replacements but no dice… Insert AO site Q.

Cold but not as cold as Monday.  At one point I thought McGuyver was going to go shirtless.  Lawd!  Strong 1st F Pax: McGuyver, Handy Manny, Javert, STH, Greenwave.

The Thang

  • Stretchy stretcherson
  • Lungwalk 15 yards, run 15 yards,
  • Squat walk same
  • SSH, IW, Merkins, CDD

Wheel of Fire

  • 8 cones each with an exercise set equidistant from the center.  That’s right, equidistant.  About 25 yards.  Pax will do exercise on cone, bearcrawl to center, perform 10 burpees, run out to the next one.  Rinse/repeat until complete.
    • 15 merkins
    • 30 lunges
    • 25 LBC
    • 25 Carolina Dry Docks
    • 30 X&O
    • 25 Squat
    • 25 Flutter kicks
    • 25 Plank Punches
  • 3 sets of 30 seconds step ups
  • 5 sets of sprints
  • Wheel of Fire- 5 burpees in middle, half number of reps on cone.

End

Naked Man Moleskin

Q’s:  this is good Mumblechatter and 2ndF builder through 1st F Pain.  You’re all pretty close together, its constant movement and relationships are built through pain which there is plenty of here.  Consider adding some tunes or blue tooth speaker in the middle.

Holidays can be equally great and tough.  Remember there can be a lot of pain- and I don’t mean your “pain in the ass in-laws”.  Some folks are really hurting, missing deceased loved ones or just lonely sad clowns.  count your blessings and for Pete’s sake- just say yes ma’am now through the weekend.  A whole lot smoother, I promise.

Jekyll.

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The under appreciated ruck & boot camp combo pack

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Conditions clear and very cold…around 33 degrees at kickoff

Disclaimer

Quick discussion on the combo workout and modify as needed

and walk off…about half had rucks…make large pile of rucks…near Office depot

Warmup-O-Rama

Partner up

Partner 1 run .33 mile, partner 2 does exercises…and then flapjack

Round one ruck curls, ruck upright rows, ruck curls, ruck upright rows…each partner got 4 turns at running…mumblechatter stalled…it started to suck…so as a good Q, I made bad into worse…

Partner 1 run .33 with ruck (crowd pleaser) while other partner exercises…and then flapjack

Round two squats, LBC, squats, LBC

Mumblechatter quickly turned into “bitching”…

Same partner, smaller lap, flying squirrels for each

Mosey to COT area

60 seconds of flying squirrels

COT/ Prayer or praise/ BOM

14 #HIM went inside for Romans 13

AYE!

CSPAN

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Boards and A Hill at The Yard

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9 at The Yard for some morning fun before the Paradise lunch and turkey giveaway. Though I was disappointed by the attendance number (it’s not that cold and my workouts are not that hard … maybe too easy ??), I was encouraged by the generosity of the PAX, 8 turkeys and cash for another. Props to MASH for fighting through a tough morning himself to help 5 Paradise families.

The Thang:

Mosey around the bus loop and back to the big lot for some warm up, back and forth across the lot, high knees, butt kickers, soccer knees in, soccer knees out, toy soldier, 10 dips OYO, shuffle L, shuffle R, 10 dips OYO, karaoke L, karaoke L, 10 dips OYO, windmill walker, imperial walker walker, 10 dips OYO, squat walkers

Mosey to the bottom of the hill by the entrance. 7’s up and down the hill, hand release merkins at the bottom, flying squirrels at the top.

Mosey back to the big lot and circle up, in cadence, 10 x LBCs, 10 x weed pullers, 10 x Freddie Mercury, 10 x LSS, 10 x V ups, 50 x OH claps, 10 x shoulders taps, 10 x SSH, 10 x Travolta, 10 x hillbilly walkers

Mosey to the first tall light toward the bus exit. Boards were placed at the 1st, 3rd, 5th and 7th light. 4 exercises on each board, do 1 at the 1st, 2nd and 3rd board, 2 at the 4th, back to the 3rd, 2nd, and do 2 exercises  back at the 1st, one at the 2nd, 3rd, 2 at the 4th, back to the 3rd, 2nd and 1st. 16 exercises like so, all in cadence: 10 x Makhtar N’ Diayes, 10 x SSH, 10 x LSS, 20 LBCs, 20 x Hello Dolly, 10 x imperial walker, 50 x OH claps, 10 x Kneetar N’ Diayes, 10 x hand release merkins, 100 x MN Clubs, 10 x hillbilly walker, 20 x Freddie M, 20 x dying cockroach, 10 x sumo squat, 10 x seal jacks, 20 Carolina DD.

Good work from the PAX

Looks like we made it,

Barry Manilow

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2017 Paradise Turkey Giveaway

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What an amazing day! The main goal for this year’s turkey giveaway was to further connect with the Paradise community. Paradise is an underprivileged black neighborhood in Fort Mill, SC.

We blessed the beautiful people of the Paradise community with over 160 turkeys, 120 homemade cupcakes (courtesy of Barry Manilow’s family) and 320 slices of pizza. All supplies were depleted within the first hour of the event.

Hundreds of families from Paradise and F3 were in attendance. Our fellowship was incredible.  #HIMs of F3 were true gentlemen and carried turkeys for the women and the elderly of the neighborhood. They were flattered by the kindness of the men of F3 and our willingness to serve.

One reason why so many families from the neighborhood attended this event is because of F3’s  consistent presence in the community. Our weekly workouts called G-Fit (aka Get Fit) helped us build relationships with the local families. Being constantly present builds trust, removes social divisions and helps us to live out the “Golden Rule” of loving our neighbors.

A young man named Vincent who lives in Paradise attended the event. Vincent was born and raised in community. Earlier this year, he referred to F3 as “them” or “those guys.” He mentioned F3 in a respectful way but it was clear that the Pax was viewed as “outsiders” from the Paradise community. He took the initiative to help distribute flyers for the turkey giveaway. Vincent connected us with several influential leaders in the neighborhood. During the event, he carried turkeys to the cars of women and the elderly. Vincent helped to clean-up after the event. When we debriefed at the end of the event, Vincent stopped referring to F3 as “them” and referred to F3 as “us.” He said unabashedly that “I am in support for F3 because F3 is here for us.”

Vincent’s story highlights what it takes to make a positive impact in underprivileged neighborhoods. We must meet people where they are and then address their needs. At the event, several parents in the community asked if the men of F3 can mentor their children.

Mentoring in the Paradise community is now our top priority. We will be intentional about creating opportunities to mentor the children. As we mentor we will teach life skills. A turkey giveaway provides the people of Paradise with a meal for a couple of days. Mentoring and teaching children of poverty life skills will show them how to provide meals for themselves for life.

This year’s turkey giveaway deepened F3’s impact and relationship with the families in Paradise. Your support made this event possible. Thank you for supplying turkeys. We appreciate your prayers and contributions toward the event. Most of all, T-Claps for your servant leadership in our underprivileged communities.

See pictures from the turkey giveaway here: https://goo.gl/72uEcp

Peace,

Deacon

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