Coliseum Shift Change

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18 Gladiators showed up to the #sweathole known as The Colloseum.  It had been rumored there would be changing of the guard.  Most folks were in the dark on who the new Q would be until we started.  Seacrest had the Q and in fairness, I should have let him have it, but chomping at the bit, I was ready to hit it hard and so were 17 of the toughest.

The  Thang:

  • Pearls on a String: mosey following the Q to random parts unknown.  Exercises spread across 3 pearls were SSH, IW, Merkins, Squats, and a decending amount of OYO Burpees
  • Triple Nickel: At the bottom of the hill: 5 squats, Top of the Hill: 5 squats.  Run circuit 5 times.
  • Fishsticks espezial: An awful exercise within an equally awful exercise.  Here we counted to 10 cadence on Ex1 and then to 5 on Ex2.  Rinse/repeat until the distance is covered.  #AskFishsticks  Favorite Choice here, men
    • Bearcrawl/Merkin.  After every ten bearcrawl movements, 5 merkins
    • Lunge/Squat: See Above
    • Backward Bearcrawl/CDD: See Above
    • Crabwalk/LBC: 10 LBCs here.
  • 6MOM: Flutter, Freddie, Rosy, Dolly, H2H, Superman
  • 10 burpee OYO

Naked Man Moleskin-

YHC kept pace with some rabbits today.  First time in a while not being mid PAX.  I credit #Q-drenaline.  DH, Seacrest, Tesh, and Nomad I think won the Royalty Race #King.  I comment on Tesh’s 6 pack , Guns and V-Shape everytime I see him.  Its uncomfortable.   Cornerstone lights my fire at every workout I attend with him.  His #wasnow story is darn good and his humilty is grounding. #FightEmmaFight.

Taking over this Ark of Roman fortitude and strength has me invigorated.  I looking forward to this being my regular Tuesday post and keeping the tradition going of tough #smokefests.  Going to keep the Qlist fluid with an array of leaders.  Make sure you have attended Q school and are fluent in dishing out pain.  A reminder that PAX will follow the Q until they have reason not to.  Unsafe doesnt fortify toughness.  Q’s for Colloseum (and all AOs) need to be prepared to engage #kings and #rabbits as well as mid Pax and #6fortheday Pax.  Using 10 counts, plankoramas or having #kings and #rabbits do extra reps at end are good techniques then move forward to the next as a group.  #shieldlock No man left behind.

Read your newsletter.  CAH Friday, Some sort of Mastodon absurdity and F3 Dads all happening.  Prayers for Emma for her next Chemo treatment, Last Call’s Coworker that was killed in an apartment fire and her family, and Nomad’s leadership and relationships with the youth of the church retreat/camp.

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17

G-Fit 2017.28

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Today I was endowed with the immensely gratifying responsibility of Q at the Paradise AO.  It was a lot of fun, and having some experience coaching soccer, I found it to be near my comfort zone.  I brought a bag with soccer balls, basketballs, and footballs.  All of which were put to good use.

Warmup:  SSH, Merkins, Windmills, Freddy Mercuries

Mosey down Berry St and back to the courts.

Next we split into two groups for a little relay race competition.  One team has a basketball and the other a football.  Run the width of the court then pass it back to a teammate to run.  Finish when all PAX are across the court.  I think we did this 6 times (each team got 3 times with each type of ball) because no one likes second place and there was always demand for a rematch.

Another set of exercise: 30sec hop on each foot, plank shoulder taps, cherry pickers, oblique crunches

Split to two groups for practicing layups and rebounding.

Lastly, we split into 4 teams for some 3 on 3 half court.  I got paired with Speedy and Roundhouse who both impressed me.  Speedy can launch a ball from well beyond the arc and Roundhouse was very strategic in finding lanes.

It was a blast and seemed pretty apparent everyone has a good time at this AO.  A couple kids even asked to make sure I was coming back which warms my heart like a matchstick.  There’s something here that may not blossom or bear fruit immediately, but with enough diligent investment, I’m sure it will have an exponential return on investment.  T-claps to Deacon and Chicken Hawk for the hard work and guys like Figaro and Optimus for spreading the word to an audience that may not get bombarded by EHs.  Hopefully I have done this service justice.

 

 

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Kielbasa’s Week of GIFs

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Quick BB while on vacation in WNY but this was a week where Kielbasa posted a few disturbing GIFs announcing that YHC was not n Q.  Some I liked, some I just could not will myself to hit the love button. I am not sure what he searches, but I am sure that most content filters would block it…searches must be in another language.

Harry Carry pulled up out of the darkness in a prerun, pax circling and wondering who was Q, Red Wing asking if the workout was going to be easy, I asked him to determine at the end of the BC….I knew the answer, but wanted to surprise him.

Disclaimer was disclaimed and we were off.

Mosey to Sugar Creek parking lot for COP warm up.

main course  3 rounds by 9  minutes of AMRAP.

1 – 10 merkins, bear crawl, 15 squats, crab walk

2 – 5 Burpees, broad jump, 15 monkey humpers , karoke

3 – mosey to bottom of the hill.  15 squat jumps, run backwards up hill, 5 pull-ups, run down hill

6 minutes of pax led Mary

 

cot

writing this on iPad and many auto corrects but had me thinking about how our brotherhood helps keep us on auto correct.  Lean on your fellow pax, they are there to help, we need to ask or even show interest to help one another.  We are not in the alone.  Thanks for the push men!

 

Always honored to lead and push another.

 

 

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5

Millstone 10.5 Trail Race

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Enough PAX posted to the annual Millstone Loop 10.5 I felt a BB was in order. YHC posted a link to the FREE registration a few months back to those PAX I knew would be interested and willing.  After discovering that Sir Topham Hat was not running in the race I emailed the Race Director to see if there were any spots open.  The director emailed back and stated registration was open for just the next 3 hours. Text sent to STH and @channel blast to Slack that if you wanted to register, now was your chance.  So on Saturday morning 9 PAX showed up to run 10.5 miles of uneven terrain (more on that later) on the Anne Springs Close Greenway.

0800 Nothing Fancy, On your marks, get set, GO!!!

A number of things can happen over the course of a trail race. Thrills, spills, classic rock, dodging horse droppings, getting lost, more spills, quality 2ndF, etc.  Towards the end, this is how the numbers shook out.

Place Last Time
9 Spud 1:28:49
18 Rad 1:38:22
23 STH 1:44:32
25 Gekko 1:47:46
26 Photobomb 1:47:49
28 Zima 1:51:18
57 NASA 2:13:38
65 DaVinci 2:24:18
N/A Gears 1:18:51

NMM
Trail Races are a lot of fun and a lot can happen. Here are some insights and comments.

  • Gears went rogue and ran 8ish miles. That or he got lost.
  • Photobomb dropped another type of bomb not knowing a few female runners were nearby. We asked if they’d like to pass and they stated they were fine, just don’t do that again.
  • Rad stubbed his pinky toe that morning and it fell off during the race
  • Several PAX learned the importance of fueling and hydration
  • A female runner offered her children to NASA for adoption (in jest…we think)
  • Spud and Zima tied for most crashes (2 each)
  • Spud continues to prove that he is not human
  • Gekko and Photobomb were bosom buddies. I tried to keep up but when Photobomb took the lead around the 9 mile mark, I waved them goodbye.
  • Tclaps to NASA who just keeps pushing himself in all 3 Fs
  • Tclaps to DaVinci who just started running and said sure, why not run 10.5 trails

All in all it was a great race, great community of runners and Legal Remedy on tap at the finish. The Rock Hill Striders know how to throw a party. I try to keep an eye on these somewhat CSAUPy events and will continue to try to keep the PAX updated.

Aye!

Zima

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8

Armory – More Chalk and Freedom Talk

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6 fine men for a Monday at Armory for some kettlebells.

Brought back the chalk from last week and after a warmup, headed to the chalk, but stopped in the runoff control ditch for a little misery with a hill + burpees.

Mall-walked (some need improvement in this area) to the chalk and found in various spaces: Skull Crushers+Flutter kicks, Overhead Presses, Around the Worlds, KB Swings, Curls, LBC’s and SSHops+Clean Presses.

Did a few rounds of OYO in each slot, then tightened a circle for the Tesh invented “Pass The Dutchie” exercise. Always a hit, especially when we get to pass along Tesh’s 40-pounder. Only Tesh and I actually knew the song. Surely you’ve heard it before:

Musical Youth Pass the Dutchie – YouTube

We mall-walked back to COT, but had a minute or two for some Mary.

We spent a few minutes with Smithers on his F-I-L, and prayers for him, for comfort for him and peace for the family. Change Order’s daughter goes to her first away camp soon, and we talked about how freedom has allowed us advantages in life, but also the freedom to act alike a butt-hole as well, and I’m speaking to myself. We can all use some improvement in that area.

Always a pleasure and great to see guys come out in the gloom on a Monday!

Assassin

 

 

 

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Principal Discipline at 3rd F Convergence

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On Friday, August 4th at Eternal Church at 0600 (1787 Pleasant Rd, Fort Mill, SC 29708) join several #HIM men in our community that have a significant influence on raising our children.  Join principals from all three levels of our schools represented who will engage in a panel discussion about discipline, to help us think about how fathers can help influence our children and our homes and they will be willing to take questions based on your experience in the school system.

Representing the elementary level will be Travis Howard from Pleasant Knoll Elementary School, Mr. Tony Caricari will represent middle school from Fort Mill Middle School and finally representing our high school level will be Dee Christopher.

As our children prepare to for another school year take this as an opportunity to prepare yourselves as we as fathers have a huge influence on our children’s education the way we parent, lead our families and engage with the school system.

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14 pax posted to Alcatraz to get an early start to the weekend…well, 13 plus Pusher who posted as Bullwinkle was taking the crew out of the parking lot.  All veteran pax today, so limited Disclaimer and Bullwinkle (working his 2nd Q in 3 days) launched.

The Thang

Warm-up run to the cul de sac and back to the parking lot

COP — SSH, Prisoner Squat, Hillbilly Walker, Moroccan Night Club, Windmill

Mosey to the cones on the ball field

Bear crawl to first cone, Karaoke to the 2nd cone, Crabwalk to the 3rd cone, run to the 4th cone
(rinse & repeat for 4 total cycles)

Mosey back to parking lot and grab  coupon

Lunge walk across parking lot with coupon over head
LBCs x20 with coupon
(rinse & repeat back to other side of parking lot)

Squat x15 with coupon
Rows x25 with coupon
(rinse & repeat)

Return coupons

Handoff to Double D

Mtn Climber x20

Plank sequence

Mosey to home plate on ball field

Run to 1B 5 Merkins
Run to 2B 10 Merkins
Run to 3B 15 Merkins
Run home 20 Merkins
(Rinse & repeat 3 more cycles with Monkey humpers, CDDs & Freddie Mercurys)

Mosey to cones & partner up

Burpee cycle (split the aggregate number in whatever work for each pair)
Cone 1 = 5 burpees each (10 total)
Cone 2 = 10 burpees each (20 total)
Cone 3 = 15 burpees each (30 total)
Cone 4 = 20 burpees each (40 total)

Superman

Hello dollies x10

Flutter x 10

Penguin walk x10

Mosey home

COT

Naked man moleskin

ST ran into some scheduling challenges midweek and reached out for some help.  Since I’ve missed out on 1 (and maybe 2) Qs at Alcatraz over the winter/spring, I was happy to have the chance to be back in TC.  Inclusion of what was possibly  VQ with Bullwinkle was an extra teat.  Turns out Bullwinkle crushed his VQ at Footloose on Thursday, so he was more than ready to put some pain on the pax today.  Well done, brother!

Lots of mumble chatter among this group, led of course by Pusher and Change Order.  It certainly kept things lively throughout.

#Freedom is the theme for July.  We spent some time reflecting on the notions of Freedom FROM and Freedom TO.  The idea was to consider what obstacles are standing in the way of us seeing the beauty and abundance of the life that is around us everyday, but that we often miss among the busyness of our days and the negative messages from our culture/media.  Perhaps I need freedom from social media (Twitter, Facebook), TV/media, friends/colleagues who are bad influences, etc.  What might it be for  you that stands in the way of seeing the gift of a new day and the life associated with it?  What parts of your life do you want to be freed to choose to see or to live into as you move ahead?

Thanks to ST for the invite to Q.  Always an honor to be with the pax of Alcatraz!

 

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7

100 Degrees of Suck

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It was Wednesday and it was hot!  Perfect time for my annual(?) Q at Run & Gun.  Following  a grueling itinerary of coast-to-coast travel over the prior 5 days, I was in deep need of a strong dose of 1st and 2nd F interaction.  This AO is the ideal spot for recharging following a morning in the Smartsack.  Two adventurous R&G regulars posted for the festivities.  With an abbreviated Disclaimer, the sweatfest began.

The Thang

COP — Mtn climbers x10, Parker Peters x10, Merkins x10, Peter Parkers x10, Bombjacks x10 OYO, Karaoke

Meandering run through Baxter neighborhood to the two-story office building at Market/Sutton intersection, run up stairs on one end, across second level, back down stairs and muster on ground level in the shade in the circular center section.

Time for the fun to begin.

10 Bombjacks OYO run center stairway & back down other center stairway
20 Bombjacks OYO run center stairway & back down other center stairway 2x
30 Bombjacks OYO run center stairway & back down other center stairway 3x
40 Bombjacks OYO run center stairway & back down other center stairway 4x

Mainframe spied a water fountain on 2nd level so we moseyed upstairs as part of recovery only to find it dry….was it a mirage?

40 Merkins OYO run center stairway & back down other center stairway 4x
30 Merkins OYO run center stairway & back down other center stairway 3x
20 Merkins OYO run center stairway & back down other center stairway 2x
10 Merkins OYO run center stairway & back down other center stairway

Mosey to Allison Park near Community House, suck down some warm water, splash some warm water from fountain on head, then mosey to playground in the shade

Surprise sighting of Geppetto in the woods!

30 Dips OYO
20 Dips OYO
10 Dips OYO

Run back home

COT

Naked Man Moleskin

Well, it was not 100 degrees officially, but I have to think the heat index was pushing that level.  The sweat came flowing quickly…and didn’t even let up during 2nd F.

It was great to be out at R&G again.  My mind and body scream at the thought of after-work workouts.  Almost 30 yrs of working out in the early AM gloom have conditioned me to think that is the only time to exercise.  Each time I post at R&G (which is admittedly rare), I am reminded of the value of breaking routine.  Corruption, please call me out periodically going forward!

We missed Bolt who was at the Beach.  We also missed Cable Guy for the 1st F portion…he continues to reside on the IR.  It was good to see him (and especially good to see him in good spirits) at Grapevine for Brewteria afterward.

Thanks to Corruption for his continued leadership and the regulars that keep R&G alive!  And thanks for the invite to Q.

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3

Time to find my Sea Legs

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Good showing for an early Tuesday morning run. Quick disclaimer was given and route was explained. Runners took off from the Bowl n Bounce parking lot to run the Montgomery Loop. Quick stop to pick up Brickhouse who was coming in hot and a couple minutes late.

Great run, about 4.25 for most, with Witch Hunt and Royale hitting the bridge for some extra credit and finishing a little over 5.

Prayers for:
Andretti’s brother as he battles the return of his cancer.
NASA’s M as she deals with some challenges at work
Royale’s 2.0’s as they deal with summer illnesses

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0

Find Joy in the Pain

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So YHC had spent the previous Saturday experiencing Base Camp in Asheville as a Nomad and wanted to bring some lessons, and some pain, back to the PAX of Lake Wylie. The original plan was changed as YHC learned just before launch of the passing of Flux’s grandmother at the age of 102.

The Thang

With the small group assembled and a quick disclaimer given we moseyed of towards the football field at Oak Ridge Elementary. PAX circled up and first exercise is…102 Burpees. This was met with some disbelief and a some unhappy comments. Original plan was 100, but 102 was the number to honor Flux’s grandmother. YHC must admit that I had the same response when I showed up to Base Camp and missed the disclaimer and launch.

As we pushed through the evolution YHC discussed a podcast the was on my mind from earlier in the week. It featured Joost Jansen, former Navy Seal and now military consultant in Hollywood. To sum up the message of his podcast, he talked about finding the joy in the pain that you are feeling. Without having been through anything remotely similar I tried to convey that message to the PAX. What is the reason you are here? Why did you show up today? What goal are you trying to accomplish? Find that reason, find that joy and you can accomplish anything.

With maximum effort the PAX completed their assigned Burpees and a few others pitched in to help and add motivation. With the Burpees complete and the PAX sufficiently warmed up, we moseyed over to the playground area for our second evolution.

The next evolution consisted of a circuit of 3 exercises and a lap around the grassy perimeter of the playground. Completion would be 7 rounds. The circuit is below.

5 x Pullups
10 x Lunges (double count)
15 x Squats

With the little time we had left YHC wanted to introduce an exercise that was learned at Base Camp, the Donkey Farmer. This little number is a partner exercise that starts in a standard wheelbarrow position. 1 rep consists of the PAX in plank position completing a Peter Parker followed by the standing partner completing a squat. PAX took turns completing 5 reps each before moseying back to COT.

Great push today by all the PAX. This was one tough hour.

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