Diapers or Depends, Same Purpose

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When I was putting my Wienke together I decided to put something together that would allow for a lot of mumble chatter.  A lot of my Q’s tend to have a lot of counting and wanted something that little thought was needed by everyone to allow for the conversations to flow, and flow they did.

Warm up – COP – Typical Exercises.  SSH, Imperial Walkers, Windmills. Merkins, Mountain Climbers

Tabata – 20 Sec on, 10 Sec Rest, alternating exercises, 2 min rest (slow mosey around parking lot)
Burpees – Mountain Climber Merkin
Ski Abs – Plank Jacks
Lunge jumps – Lunge Chop
Freddie Mercury – Box Cutters
Merkins-Wide-Diamond (rotated through the 3)
20s-High Knees 10s-Mountain Climbers  (No Rest)

Covered a lot of topics but with Cable Guy in attendance and expelling his “usual sounds” conversation quickly went to the use of Depends.  Main Frame added some details about his college years.  Oh what fun.  With Falcon Crest’s approaching birth of his first we all felt that we needed to get him up to speed those first couple months.  This all made for some great color commentary.

8 Boot Campers, 4 Ruckers

Announcements:
Family Ruck 11/18 3pm
Christmas Party 12/1
Baxter Turkey Trot 11/23
Joe Davis Run 1/6/18

Prayers Praises
Falcon Crest – Pending birth of first child
Everest – Pregnancy
Senator Tressell – IR
Wives and Families

Always an honor and appreciate the call.

Cornhole
Out

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Veterans day at Alcatraz

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7 of the finest men in the TC Peninsula got after it on a darn chilly morning.  T’was great to see everyone out of the fartsack considering today was the payoff day for those training for Charlotte Marathon and the men of at The Fort had something good cooked up with our northern brother, Olive and Operation Sweet tooth. Aye!  Inspiration!

Got the call late Friday that I would/could take the Q.  Proudly disclaimed and reviewed our 5 core principles and off for a lap around the fields.

COP; SSH, Squats, Mountain Climbers, Seal Jacks, Parker Peters each intertwined with a trio of burpees.  Delightful.  Add in a few full field sprints 75%, 85%, 100% and we were warm.

The THANG:

Jungle Gym for Pull ups, Merkins and dips.  3 rounds of 10, 15, 20 here.

Over the to wall.  4 or 5 sets of Bearcrawl/lunge walk to second base then fun to fence and back.  Those waiting were treated to Wall sits and Balls to the wall

Next exercise.  1st base, 2nd base, 3rd base and back.  3 burpees, 6 burpees, 9 burpees, 6 burpees, 3 burpees.  Your mode of transportation could be any combo of bear crawl, lunge walk or crab walk.

Next exercises Pain platoon- connected merkins- caterpillar style- ask Mainframe.  Tunnel of love, seal team sit ups.

Closed out with some around the horn Mary.

Naked Man Moleskin

Delta- you are progressing along nicely.  Very proud you kept your Smirnoff Ice consumption from the previous nights escapades with in you.  Keep charging brother.  Yat Yas was an inspiration for the day as he was our #veteran in the group.  Always pushing and not quitting.  Let it be known that if we are to line up in merkin formation with someone’s feet on your shoulders and do merkins in cadence- Mainframe is not in favor.  I don’t necessarily oppose his opinion.  #wheninRome.  Conversly- it seems On the Rocks is up for anything… go figure.

Minute Man added speed while we were all thankful Change Order kept his shirt on… today.

We shared stories of veterans we knew and our thankfulness for them giving way to our own veteran in the group, Yat Yas.  Thank you for serving brother!

 

 

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BackBlast from Tomahawk – 11-13-17

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10 men joined YHC this Monday morning in the gloom to kick of a fantastic week.

Mosey to the back of the school

Warmup

  • 25 side straddle hops
  • 5 burpees OYO
  • 10 4 count windmills
  • 5 burpees OYO
  • 10 4 count merkins
  • 5 burpees OYO
  • 20 4 count mountain climbers
  • 5 burpees OYO

Mosey back to the front of the school and grab your bells

Line up at the top of the parking lot

The Thang:

  • 10 4 count goblin squats
  • 10 4 count KB merkins, switch arms, 10 4 count KB merkins
  • 15 4 count flutters (KB over chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count lunges, switch legs, 10 4 count lunges
  • 10 4 count diamond merkins
  • 10 4 count LBC (KBs on chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count side lunges, switch legs, 10 4 count side lunges
  • 10 4 count wide arm merkins
  • protractor in cadence w/ KB over chest
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 clean & press, switch arms, 10 clean & press
  • 20 4 count Freddie Mercury
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 10 4 count goblin squats
  • 10 4 count KB merkins, switch arms, 10 4 count KB merkins
  • 15 4 count flutters (KB over chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 5 4 count lunges, switch legs, 5 4 count lunges
  • 10 4 count diamond merkins
  • 10 4 count LBC (KBs on chest)
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • 5 4 count side lunges, switch legs, 5 4 count side lunges
  • 10 4 count wide arm merkins
  • protractor in cadence w/ KB over chest
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • Run to bottom of parking lot, 5 burpees OYO, run back to top
  • Captain Thor up to 5×20

COT

Announcements:

  • Turkey drive for Paradise – bring turkeys on the 18th
  • Christmas party on the 1st
  • Turkey Day Convergence

Prayers/Praises:

Today, we went around the circle with a praises to focus on how grateful we are for what we’ve been given.

Great time, today. Thanks for the opportunity, Sauerkraut!

Ginsu

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Sweatin’ To The Oldies @ #Slowburn

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26 HIM came out for a warmer-and-drier-than-the-day-before “moderate” beatdown.  Welcome and disclaimer given and then I turned it over to Clark Kent for a little VQ Warm Up that went a little something like this:

10x Goofball
10x Windmill
10x Cherry Picker
10x Low Slow Squat
10x Side Straddle Hop

10x Merkin

Polaroid took back over and we moseyed to the back of Lowe’s for 2 rounds of:

30x Dips
Bear Crawl to the line
Lunge back to the rail
30x Calf Raises
Mosey to the side of Lowe’s for 1 round of Deck of Pain
Hearts = SSH
Diamonds = Bomb Jacks
Spades = Merkins
Clubs = Carolina Dry Docks
Jokers = 10 Burpees – – – – Dangerfield pulled the Joker!Mosey to the front of Lowe’s for a quick ab workout:

10x Flutter
10x LBC

Mosey back to the Warm Up circle for some Sweatin’ To The Oldies with
“I Get Around” by The Beach Boys.

Start in a squat and every time “I get around” is said you go up and down.  It’s 2m8s of squattin’ and hopefully the guys were feeling the Slow Burn.

Most of the PAX gave AYG to the Chick Fil-A hill and a mosey back to COT.  Great job!
Announcements:
-Turkey Day Convergence 11/24 0600 @ The Ranch
-Christmas Party 12/1 1830 @ Regal Manor Clubhouse
-Paradise Turkey Giveaway Bring a FROZEN turkey to an AO on Saturday, November 18th. Why? To bless the Paradise Community with turkeys for Thanksgiving. This turkey giveaway will reduce the financial burden for underprivileged families in this neighborhood as they prepare for the holiday. We will also eat lunch with the community during this event to further build relationships with our brothers and sisters in Paradise. Read the pre-blast for details regarding this fruitful event. Contact Deacon with questions.

Pinup prayed us out.

It’s always an honor Q’ing.  Thanks, again, Barry Manilow.  Peace.
~Polaroid

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Let’s make it 3

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Warm up

Needed a fast warmup given the temp was dropping so headed for a quick mosey around the school. Circled up for some poor counting by the Q that included: SSH x25, Imperial Walker x10, Windmill x10, Merkin x10, Low Slow Squat x15, Moroccan night club x25, Mountain climber x20.

Headed over to in front of the school to get this thing started.  Started in front of the main entrance with 10 lunges / leg, then a quick run down to the end of the pillars for 10 hand release merkins.  Did this set 3x!

Then we found a pillar each for a wall sit.  While everyone did a wall sit, first person did 10 Carolina Dry docks, then the next PAX and so on down the line.  Next we did some Al Gore with 1 PAX doing 10 LBC, then the next PAX, etc. while everyone else held the Al Gore.  Then we went back to the wall sit and baked in 10 Flying squirrel for PAX 1, then on down the line.  So 3 sets here in total!

Last we headed over by the softball field where we did some Jacob’s Ladder up the tiered hills.  Set one (adding up to 7) included burpees and bombjacks to the top tiered hill.  Set two was seal jacks and knee to chest  jumps.  Set 3 was plank jacks and diamonds.  So another set of 3!

Last we headed over to COT for a 5 min cool down and some abs and core.  All in, 8 PAX stayed warm, not much time for mumble chatter, and we managed to stay dry for the most part!  Great time as usual.

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2018 Joe Davis Run for Recovery

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What-

The 6th Annual Joe Davis Run for Recovery

When- 01/06/2018 at 8:00 AM.

Where-Walter Elisha Park in Fort Mill, SC

Please join my family again this year as we celebrate my younger brother Joe’s life and continue our efforts to #breakthestigma associated with Addiction. All proceeds of this event go to benefit Keystone, York County’s authority on substance abuse and their unwavering efforts to help those fighting Addiction in York County. This event is family-friendly and will offer a 1 mile Fun Run, a 5k Walk/Run and a 10k Walk/Run. Ruckers welcome! It focuses on HOPE!

Why-

Because my brother Joe died on October 4th, 2009, of an accidental drug overdose, at the age of 28 with most of his life still ahead of him.  That is tragic. Joe struggled with Addiction from the age of 12, but had gotten sober in conjunction with turning his life over to Jesus Christ in October of 2007.  In the end, though, this battle was one that proved too strong for him to fight alone, unfortunately. Our family was unaware of Keystone as a resource for Joe to get help until after it was too late.  So, in the wake of his death, we felt a call to serve  and we decided to take action to get the word out. With my sister and I both being involved in running, we felt a race was a great way to not only get the word out about Keystone as a path to Health, Hope and Healing, but also to bring awareness to what our family already knew was becoming a serious problem in our society now.

This is an issue we need to face head-on. it affects and is affecting more people in our community than you realize. Think about these realities-

  • More than 21 Million Americans struggle with Addiction. That is more than the number of people battling all cancers combined.
  • According to the Surgeon General, Addiction will affect 1 in 7 Americans.
  • Drug overdoses are the leading cause of death among Americans under 50 years old.
  • Drug overdose deaths eclipsed 64,000 in America in 2016. Up 19% from 2015. Every 19 minutes an American dies from opioid or heroin overdose.

Action-

Last year, F3, FiA and their family members accounted for at least  275 of our almost 1000 participants! If you are unable to run or walk, we can always use volunteers and there is also a Sleep In option to support the cause from afar. To date, we have successfully raised more than $125,000 for Keystone to fight the awful disease called Addiction. These funds are primarily used to support the Men Under Construction program.

In appreciation for the continued support of F3 and our sisters of FiA, we have arranged for a $5 discount code, F3FIA, that will apply to whatever the current price is for the 5k or 10k races at time of registration, for as long as online registration is open.  It will not stack on top of any other discounts, however. Please help spread the word at COTs!

Register HERE.

Final Thoughts-

Joe spent a lot of his adult life as a lonely man. I firmly believe F3 could have helped change his course. While this event does benefit Keystone from a financial aspect, it is also allows for an incredible opportunity to let our communtity know what F3 and FiA are all about, so let’s take advantage of that. Wear your gear, let’s get the F3 flags and tents up, bring the business cards and let’s EH some folks while we fight Addiction. Aye?

I am especially excited for this year’s race as we will be hosting Speed for Need to kick off 2018. If you know of someone who would like to ride or you would like to push in the 5k, please reach out to myself or Dark Helmet. Check it out this amazing effort that goes hand-in hand with ours at Speed for Need!

With gratitude,

Rock Thrill

 

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Bags for Beds

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The PAX of F3 the Fort are being called on to support a local effort to help the less fortunate. This particular campaign, however, requires no (real) time to contribute to and will cost you NOTHING. But the impact you will make is a powerful one.

The “Falcons Give Back” club at Nation Ford High School is collecting lots of supplies to help various organizations in need throughout the year. Right now, they are in desperate need of plastic grocery bags. These bags are “hand woven” together to create matting that is used for bedding by the homeless. That’s right. Bedding for the homeless. This is a simple act that can give less fortunate community members a little more comfort.

The Deal :   We will be collecting clean plastic bags (no spilled milk or hamburger juice, please) at each workout, beginning on Monday 11/13 and concluding at the Thanksgiving convergence. Site Q’s (or a designated PAX member) will collect at each workout. I will coordinate pick-up. We don’t need a few guys bringing a ton of bags.  We need a ton of guys bringing whatever they have. Clean out from under your kitchen sink! Aye!

11/13-11/23

Be “That Guy”!!

Beacon

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3×3

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In the better late than never category was able to get out to lead my VQ.  Joined in the rainy gloom by 15 PAX.  After a quick disclaimer we moseyed over to the basketball court area for warmup (Squats, Cherry Pickers, Merkin, Windmill, SSH, and Moroccan Nightclub)

Prepping for this had the #3 stuck in my head for some reason so wanting to not overthink things and keep it simple for my VQ I had exercises written down at 3 stations w/3 exercises at each around the track.

  • Station 1 – 30 Squats, 50 SSH, 20 Lunges
  • Station 2 – 20 Big Boy Sit Ups, 50 LBC, 30 American Hammer
  • Station 3 – 20 CDD, 30 Dips, 15 Burpees

I never really have a great concept of time out in the gloom so planned on 2x through each and see where we’re at (thank you Royale & Bones for helping me keep time!)  Had some extra time after that so decided to mosey to the top of the track for partner up exercise of wind sprints and burpees (note to self, don’t ask for suggestions on partner exercises)

Recovered and had a few minutes left so wall chair was recommended.  Ran the wall chair with the pax at each end doing a bear crawl to the curb + 2 burpees.  Mosey back to COT for LBC, Flutters, and Freddie Mercuries.

Thank you for the opportunity to lead.  I found it to be a good and enjoyable challenge.  Was great to have encouragement from the group!  Till next time

Baywatch

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The Hive 2017.45

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So I wasn’t the real Q of this one but I’ll write it up.   Truthfully, I’ve been slacking on my worshipplanning.com duties.  So we improvised with a few different PAX providing thoughful inspiration for activities to perform.

Warmup was me
SSH x25, Toy soldiers x10, Merkins x10, Mountain climbers x10, Peter Parkers x10, Merkins x5

Geronimo
Turkish Getups x5 each side
(There was something else, but all I remember is feeling glad nobody was watching.  I probably should practice this movement…)

Airborne
Wall sits with toes up 30ish seconds, squats x10 repeat 3x
(I think he did something else, but i have a vivid memory of my quads a burning and everything else seems like a blur.)

Assassin
Curls, Clean-Press, Russian twist repeat x3
Halo’s, around the world, Stephen curry, KB Swings x3

8 Minutes left so Airborne did the glutus medius exercise… that’s always humbling.
2 minutes left, so we did Flutters until time ran out.

Stones got to sit this one out, cause he helped me last week.  Good work by all!  Next time I’ll schedule an official Q.

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The Ranch 2017.45

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For this one I went back to my roots, the Dora 1-2-3.

Warmup SSH, Hillbilly Walkers, Cherry Pickers.  Mosey to the middle school entrance for some cover.  Discuss where the name (Dora) for the workout came from.  Procrastinate.

Partner up for Dora with 100 Pistol bench squats, 200 Carolina dry docks, 300 Freddy Mercuries

Go over what the word of the month, Victory.  You can’t have a victory without a struggle, without the risk of losing.

20 jump squats, 20 slow merkins, 20 jump squats, 1 min partner plank (1 arm plank with some support from your parnter by placing your hand on their shoulder), 20 jump squats, 1 min other arm partner plank

wall sits with everyone getting a request for the setlist, 1 leg up, other leg up, (something else?), switch for balls2wall, back to sits for 2 more requests, then balls2wall with shoulder taps x10

Mosey back for COT.

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