Size Matters at The Deep

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I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

SSH
Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters
Burpees

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

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All The Jacks

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Alcatraz has so many options for doling out the pain. With the recent snow there was still areas of ice so decided to stay on campus and use those resources.

Warm ups: SSW (Jumping Jacks), Hillbilly Walkers, Imperial Walkers, Seal Jacks, Merkins, Squats, Plank Jacks, Mountain Climbers, Squat Jacks, LBC, Flutter Kicks

Four Corners on Field:
Wind Up
1st Corner 20 – SSH
2nd Corner 20 – SSH, 15 – Squats
3rd Corner 20 – SSH, 15 – Squats, 10 – Merkins
4th Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees
Unwind
1st Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees
2nd Corner 15 – Squats, 10 – Merkins, 5 – Burpees
3rd Corner 10 – Merkins, 5 – Burpees
4th Corner 5 – Burpees

Partner Up
Wall: P1 – Wall sit, P2-Bear Crawl, Flap jack – Crab Walk, Run to Fence
Playground: P1-20 Dips, P2-step ups, Flap Jack 3x
Benches: P1-Derkins, P2-Run to end of parking lot Flap Jack

COP2: SSH, Loungers, Big Boy Sit-ups, Box Cutters, Peter Parkers, Saved the best Jack for last – Jack Webs

COT

Always honored and appreciate the support.

Cornhole
Out

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Slowburn – Pain Stations +

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25 PAX gathered at slowburn for a saucy workout.  We gave a quick disclaimer and welcomed 2 FNG’s.  It wasn’t long and we headed out for a short mosey.  We circled up and I turned over the warm up to Fogarty for his V Q.

Fogarty started us off with some of the usual:

SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)

Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.

On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.

We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:

Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers

Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks

Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters

Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.

Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.

Thanks for the opportunity to serve!

Bass-o Out. <><

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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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