Gambling in the Abyss

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What happens when you’re granted the honor of Qing at an AO you’ve not been to much and therefore, not to familiar with? Why, you scout it on Sunday with your kids after Church of course. Completely normal, right? For this group, you’re expected to “bring it” so you’d better know the turf. For those Ft. Mill’ers who’ve not frequented The Abyss, put it on your short-term bucket list. I didn’t explore much of it due to our card playing but this place is a gem.

Once the 16 of us rolled in on this beautiful Wednesday morning, I quickly noticed the footwear NASA was sporting and got a little concerned…for him. He let me know that he and a few other PAX would be breaking off to do a busted-foot-friendly-workout so I felt a little better about what we were getting into. The people-pleasing side of me wanted to make sure I had a little something for everyone so after typical butchered disclaimer, we took off for the basketball courts for our warm up:

Windmills

Side Straddle Hops of course

Super mans

Hand-Release Merkins

Jump Squats

Mosey back to the main lot and I had to grab the deck of cards I slipped under the cone. As many but not all were familiar with, each suit is a different exercise and the number on the card represents how many reps. Jack = 11, Queen = 12, King = 13 and the Ace = 14 (not 1).

Hearts = Wide Arm Merkins

Clubs = Carolina Dry Docks

Diamonds = Jumping Lunges

Spades = BURPEES (Yup, we did that)

After we recognized the deck must have been front-loaded with Wide-Arm Merkins and Jumping Lunges, it wasn’t long until we started getting smoked and a few 10-counts were necessary. In the end, we completed it all which totaled 104 of each, that’s right, 104 Burpees.

There was still a little left in the tank and on the clock so we had to round it out with Dying Cockroaches, descending 10ct leg lifts and the finisher…Lt. Dan’s. The latter was a lesson I would remember the rest of the week.

Bones, I appreciate the opportunity and I look forward to the next time.

Leave no man behind but leave no man where you found him.

Maximus

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Footloose – Accountability

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Accountability – Are you pushing yourself when no one is looking?  What do you plan to gain by getting up at 4:30AM?  Be true to yourself!

Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.

Slow Mosey around 2 churches and Town Hall.

Warm Up:

20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins

The Thang:

Slow Mosey to the 4 Station Square

4 Stations are marked by cones with written exercises on them.  Divide into 4 groups and mosey to assigned cone.  Cone #1 sets the pace with 20 Seal Jacks in Cadence.  During the cadence the other three groups are as follows;  2) Merkins / Plank, 3) Air Chair, 4) 6 Inches.  Once cadence is complete Broad Jump to next cone.  Continue until cycle is complete.

Round 2:  Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.

10 count

Mosey back to FBC and line up on right side of parking lot.

Lunge Walk 20 yards  –  7 point Hip exercise (Right Hip)  –  7 point Hip exercise (Left Hip)  –  Lunge Walk 20 Yards  (I think the hip exercises started some interesting mumble chatter)

Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)

Toy Soldiers 20 yards  –  Downward Dog 20 count  –  Dying Cockroaches x20  –  LBCs x20  –  Freddie Mercury’s x20  –  Big Boy Sit Ups x10 OYO  –  (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy)  Honeymooner 20 count  –  Toy Soldiers 20 yards

Slow Mosey around parking lot

COT

Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.

 

 

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Beyond – how selfish are you

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The message for Beyond was around being selfish

 

Humans we are naturally selfish people.  As a child you grow up thinking everything should be centered around

you.  Even as I moved into adulthood I still didn’t completely understand what it meant to put others first. 

Because I never had anyone who was dependent upon me.  When I got married I was quickly called out that it is now “we”

and not “I” which was initially hard for me to understand at first.  Then several years later reality smacked me in the face

when we had our first child.  Now there was someone in my life that was 100% reliant upon me.  I quickly had to figure

out as all parents do how to adjust and make things happen.

 

In my life I am the most selfish with my time.  I don’t like to spend “my” time on things that “I” feel are not as important

as other things. 

 

There are 24 hours in a day

1440 minutes

 

Average person sleeps 7 hours

                       works 9 hours

                       spends 2 hours in a car

 

This leaves 8 hours for everything else (Wife, kids, Quite time, F3, Whetstone, etc)

 

How do you manage your time?  Is is the smartest way?

 

As I was preparing for this Q I kept going back to how do I manage my time and how I think I should be.  I will be

the first to say I am nowhere near the model, but I desire to be able to say that I will one day get there.

 

Time Priority:

1. God

2. Wife

3. Family

4. Friends

 

One of the most important things that I hope the Pax take from the workout is Kids spell LOVE – TIME.  The more time you

spend with them the more love they feel.  Think about that next time when one of your kids ask you to do something and you

would rather be doing something else.  They won’t always be around so enjoy the time you have with them now.

 

 

 

 

Warmup:

SSH 20 IC

Hand release merkins 10 IC

LBC 20 IC

–With being a beyond workout figured since it just rained we needed to embrace the suck and get on the ground

 

 

 

The thang:

 

Partner up

P1 – runs to end of parking lot and back

P2 – works on burpee / sandbag thruster (1 burpee / 1 thruster, 2 burpees, 2 thrusters, etc until 10)

 

Each partner does their own until they reach 10 of each

 

Next

P1 – runs to end of parking lot

P2 – pick up sandbag on shoulder and toss backward until P1 returns

 

rinse and repeat x 3

 

Exercises done holding either ruck, sandbag or cinderblock:

Squats 20 IC

Squat pulses 10 IC

Flutters 20 IC

 Thanks for the opportunity to lead.

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G Fit April 42818

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Beautiful day in the neighborhood!  We had 27 PAX on a gorgeous Saturday afternoon- the last as G-fit is moving to Friday nights for the summer to escape the heat and blazing sun.  Lots of F2 2.0s.

G-fit has done a good job- Deacon and Bolt have done a good job continuing to stay fluid in the structure and format of this workout to reach as many Paradise community members as possible while still driving purpose and effectiveness.  Today’s installment was 30 minutes of mosey and exercises before breaking to enjoy some kickball.

We had a few standard exercises and added a few fun ones- ATMs.  4 count shoulder tap, push up that when you finished you are “cashed”.  The group really liked that and love it when you ham it up.

Part of the enjoyment/bond I get in this workout is taking a few to the side, asking questions: how are you doing?  how’s school?  anything you are having trouble with?  Highlighting their great achievements in front of the group as well.  Sunshine got a 95 on her test this week.  Miracle helped to pick up trash in the park unprompted.  Still some of kids needed a little extra attention.  You have to do your best to read them as you would your own children.  Dolphin seemed particularly withdrawn.  Could tell she wanted to be included but still needed some space.  Had a chance to check in on her.  Didn’t get any answers but hoping that someone taking the time to notice was helpful in someway.

Discussed worthy and I emphasized several times to the community (ages 3-14), that they are worthy.  Worthy of Gods love, worthy of love from another person and worthy to show love.

Keep pouring in brothers.  Aye!

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Hells Bells at The Tomahawk

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I realized last week that I hadn’t Q’d a workout in a few weeks and was itching to get back at it.

As always, I try to challenge myself in each workout I lead, but more importantly I try to focus on encouraging others to challenge themselves.

We started out on what was hopefully the last cold morning of the lagging spring, with thermometers readin 39-40 degrees, moseying the Dobys Bridge Elementary School parking lot for some warm-ups.  We circled up with the PAX completing a litany of windmills, imperial walkers, Merkins, hill billy walkers, morroccan night clubs, mountain climbers, and some SSH.  We then grabbed the bells and mosey’d to the bottom of the hill at the entrance to the school, where we “found” some additional tokens (cement blocks and medicine balls).

The thang:

The PAX split into 2 groups of 3 and roughly equally distributed the KB weight. The 1st PAX was the timer and would run with the token to the top of the hill and back, while the other two PAX would complete AMRAP of the prescribed exercise.  Each of the 3 PAX would cycle through running with the token and completing the exercises.  The goal was to challenge yourself by using heavier weight than you normally would.

Exercises: KB swings; squat, curl, and press; KB pull through w/ row; clean and press; squats, curls,  overhead triceps extensions; LBCs w/ KB overhead; Weazy Jeffersons with KB overhead; Lawnmowers; Burpees w/KB.

With a few minutes left, the PAX picked up their KBs and the tokens and mosey’d (more like rucked or farmer carried) back to COT.  This may have actually been the hardest part of the workout – Hells Bells!

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, BoM

Praise for Pin-ups 2.0 making football team.  Prayed for families and kids in general.

– Continue reading →

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Styrofoam

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Back at The Yard and it was a glorious morning, and time to bring back my Styrofoam coolers with tickets of pain inside.

Plenty of moderate running space between coolers, as the PAX were divided into two groups and we ran past each other as we pulled tickets of misery out of three different coolers, spread out down the back driveway of the school. This was moderate, so I kept that in mind as I printed out the pain tickets late into the night before, and contemplated whether to print the ticket with 50 CDD’s, or leave it at 20. 

For those who haven’t seen my Piggly Wiggly coolers filled with tickets, stay tuned for an appearance near you.

Maybe we got in a little over a mile of running, but I forgot to ask Barry.

Great COT, and a good dose for Jiffy’s EH, Snowman (Jerry Reed from Smokey and the Bandit)

Thanks to Hasselhoff for the opportunity!

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Old School WEP.

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As cars rolled in one after another I was greeted by faces of men I knew and a few of some I didn’t. It is always great to be back Qing at the home where The Fort took shape. It was even better sharing this Q with my friend Mainframe. We got started with Mainframe giving the tasteful disclaimer. We then took off and the rest went something like this.

normal warm up stuff, mosey over to short wall for 15 derkins, 15 dips, 20 step-ups, mosey down to small lot in front of springs, 15 donkey kicks then bear crawl to other side, 1 merkin, crawl bear back, 10 DKs then bear crawl to other side, 1 merkin, crawl bear back, and then 5 DKs then bear crawl to other side, 1 merkin, crawl bear back

Mosey up the hill to upper lot and divide up into 3 groups. 2 groups working, 1 group resting for 2 rounds (1&2, 2&3, 1&3, 1&2, 2&3, 1&3). First was 10 burpees per set so total of 40 burpees per PAX. Run down hill and back to top. Second was 16 jump lunges (64 total per PAX). Run down hill, then run backwards up hill. Third was 15 monkey humpers (60 total per PAX). Run down hill, then run backwards up hill. Times up and over to you.

Was glad that was over. Wasn’t sure my portion would hold up to what we just did.

Start with Merkins 10 normal, 10 diamond, 10 wide arm.

Move over to light pole.  20 shoulder presses, 20 flutter kicks, bear crawl to other light pole 15 CDDs 10 big boy sit ups. crab walk back to light pole 15 Moroccan night clubs 15 hello dolly’s in cadence, bear crawl back to light pole 15 shoulder pressed 10 grave diggers each side.

Circle up for Jack webs 1-5, 4-20

stay in circle for plank hold while we run around the clock hurdling the other PAX.

Mosey down hill to veteran memorial Pledge and moment of silence for Fallen Local Firefighter Richard Sheltra.

Mosey over to wall. take a seat while pax do broad jumps and both leg single jumps.

Mosey to short walls do 10 derkins, 10 box jumps and 10 dips on wall X2.

Mosey to yet another wall. BTW but while up in cadence 5 presses and 10 Peter Parkers.

Mosey back to COT.

announcements- Cannoli run, reading in Paradise, and Strawberry Festival.

Prayers- Sheltra family, Badger and Family

 

 

 

 

 

 

 

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Hopping, crawling, sneaking, and pushing at Laces In

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Truth be told, YHC did not consult his work calendar when Lil E asked him to Q Laces In, and he probably would have turned it down had he thought about it. Once committed, there was no excuse to pass it off. Plus, it’s nice to get over to that side of the Fort from time to time.

We had nine total, with Tesh not posting despite requesting a welcome celebration and a couple others bailing last minute because of “sore shoulders.” Nevertheless, the nine faithful and strong pressed onward into the gauntlet.

Warm Up

Long mosey around to the far side of the school, which is really actually pretty close but takes a long time to get to it. There was some butt kicking and high kneeing thrown in before we made a small circle in the square parking lot with the special spots for teacher of the year and whatnot. We did some windmills and Moroccan night clubs, and that was it for the warmup. On to

The Thang

Not having a ton of time to plan, the gauntlet approach seemed best. Set up the course, then let the PAX work through it at their pace. The basic layout was:

  • Start with two-foot hops onto the curb
  • Bear crawl to next curb
  • Incline merkins (hands on curb)
  • V-sits on path on island
  • Derkins at next curb
  • Sneaky gorilla across middle section to next curb
  • Incline merkins
  • V-sits on path
  • Derkins
  • Bear crawl to last curb
  • Run one lap around the inside of the square

Start with 20 hops and sets of 10 incline merkins/10 derkins, then work down the ladder with each pass (18 hops and 9 incline/derkins; 16 and 8, etc.). Always with 5 v-sits per island. If you got through the whole thing, that works out to 110 hops, 110 derkins, and 110 incline merkins, with 100 v-sits and a lot of crawling and sneaking.

I appreciated the symmetry of this workout.

Time was not sufficient for all PAX to complete the workout, especially since Greenwave and Crab Cakes got confused and never climbed down the ladder, doing sets of 10 the entire time. Crazy.

Funhouse handled COT as part of the A$$ Kicking April tour, so YHC checked out.

Thanks to Lil E for the opportunity to lead.

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5

Honor at the ARMory

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Perfect morning with 8 PAX gathering to the only work out with kettle bells at FHC- ask DH.  Needed help with a KB- Mr. Clean said I could use his rock but I had to give him a ride.  Deal.  Short Sale offered his on twitter- and that bringing his would assure he would escape the FS Monster.  Done.

Disclaimer Disclaimed. Warmed up with #usualsuspects and primarily targeting our verbal jabs at Twister.  He appreciated it.

The Thang- other than picking it up and putting it down, I wanted to isolate and wear out the muscle groups.  In between KB reps of 5, 10  15,- correlated bodyweight exercises were spliced in.

Run Lap

  • Curl
    • Merkin 10
  • Tricep Extension
    • Carolina Dry Dock 10
  • Turkish Getups
    • LBC 10
  • Goblet Squat
    • Lunges- 10 each leg

Run Lap

  • Lawnmower Pull
    • Merkin 10
  • Shoulder raise or press
    • Carolina Dry Dock 10
  • KB Swings
    • LBC 10
  • Figure 8
    • Lunges 10 each leg

6 Minutes of Mary

Naked Man Moleskin

Had the great privilege of attending an Eagle Scout Ceremony where 4  young men including Twister’s son were awarded the highest rank in Boy Scouts.  Of the many dignitaries that spoke, former marine in original dress blues from 1967 spoke of the most repeated word that day- Honor.  There is no greater compliment or description of a man than that of a man who has or act honorably.  In your words and actions- we must be honorable!

Prayers for new chapters in 2.0s lives: Stones’s son’s upcoming marriage, JWOWW’s daughter communion, and for Short Sale’s family as it has been one year since his brother’s passing.  God be with these men today.

Aye!

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April Showers Bring More Burpees

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It rained all day Monday, through the night and the forecast was for more on Tuesday.   CSPAN was Q at The Ballroom, promising stories of OG glory along with cover.  Funhouse’s Ass Kicking April band wagon was rolling into Block Party as well.  So the question was how many pax would post to Colosseum for YHC’s first Q there in a LONG time.  The answer = 4 brave pax.  Some brief comments about rain coming and grumbling about Gunsu’s Q the prior week followed a brief Disclaimer, and then we launched.

The Thang

No wind and rain or lack of headlamps was going to intimidate this group so we took off for a run out the front parking lot and up the hill to 160 and the drive through cover at the bank branch on the corner.

COP – SSHs, Mtn climbers, IWs, Windmills, Merkins,  10 burpees OYO

Mosey over to the day care under the front entrance cover

People’s chair, Sumo squats, People’s chair, monkey humpers, People’s chair calf raises, 10 burpees OYO

Mosey to the  office building and the cover there

Merkins, Freddy Mercury, wide arm merkins, Flutter, diamond merkins, hello dolly, 10 burpees OYO

Mosey to Velux office under the front entrance cover

Shoulder taps, plank sequence, shoulder taps, plank sequence, shoulder taps, 10 burpees OYO

Run back to school

10 Burpees OYO

Run home

COT

NMM

Turned out to be a very nice morning for a workout.  Just enough light rain to provide cooling amid the sweat and gloom.  I was more than willing to take advantage of some cover for the workout, but there was no way I wanted to pass up the chance to run through the rain and stomp through some puddles.  The pax complied quite willingly and put forth a strong effort throughout.  Well done!

We spent the mosey time comparing notes on each man’s workday ahead.  We spend a lot of time in the gloom and I’m always amazed how little I know about the careers among the pax.  It was a treat to learn a little about everyone.

Before banging out the last set of burpees, we touched on the workday ahead and how we should all relish the privilege. Even the worst parts of the day would be better than those faced by people fighting disease (like Badger) or those without work or the many other people in the world who would gladly trade their challenges for our own.

Thanks to the men for posting and to Jekyll for the opportunity to lead.  We missed you, brother.

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