VOTE – Hearing Helper App – Banks Trail Middle School, Fort Mill

2017-01-232017-06-161 Comment

QIC: Chicken Wing
When: 02/14/2017
Pax: All PAX
Posted In: F3 Dads

Attention PAX of F3 Nation. A local Fort Mill, SC middle school is competing in a national competition through the Verizon Innovation App Learning Challenge and has made it to the final 12 schools out of over 1800 participating teams. Their concept, if chosen, would be developed with the help of MIT students. My M teaches technology at BTMS and has been working with these students and the numerous others who who participated in this challenge. There are 5 teams that have a chance of winning the top prize from their school, one of which is through the Fan Favorite. If you could take a few minutes and text HEARHELP to 22333 it will cast a vote for our local team. You can see their app concept and current voting results here.

Verizon App Challenge

BTMS Verizon Innovative App Challenge Article

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Core airballs

2017-01-231 Comment

QIC: Mainframe
When: 01/21/2016
Pax: Hasselhoff, Anchorman, Barry Manilow, Mash, Drop Thrill, Spitz, Twister, Gilmore, Lug Nut, Freon, Schaefer, Beacon, Boeheim, Whopner, Mainframe
Posted In: Millllkshake

Several guys got to the Yard early to do some pre-running and pre-rucking. Finally at start time 15 PAX gathered up. We moseyed (rambled?) to the back of the school for warm-up: SSH-20, Hillbilly Walkers-15, Windmills-10, Merkins-10, & Shoulder Taps-10. PAX were starting to get loose and the mumble-chatter was in full swing. Next we moseyed out to the entrance to the schools and used the hill. 4 minutes of leg work. Start at the top, run down about 2 light posts, then run back up backwards. Repeat for 4 minutes or until your quads say stop.

Next we went back in front of the middle school for some core work. I was at a workout earlier in the week with Double D and his theme of core strength stayed with me. I think its important to realize how important core strength is: physically, mentally, and spiritually. Life will be difficult from time to time. But your core strengths will help you get through those difficulties. With that, it was time for dirty McDuece of core work.
> 12-Mtn Climbers, 12-Peter Parkers, 12-Parker Peters – Run to end and back.
> 12-LBCs, 12-Freddie Mercury’s, 12-Flutters – Run to end and back.
> Plank, RH high, 6″, LH high, 6″, Over (reverse plank), LL-high, RL-high, Back to normal, RH-LL high, LH-RR high – Run to end and back
> 12-Plank Jacks, 12-Ski hops, 12-Plank punches – Run to end
Good work by all the PAX. Now it was time to play some games.

We made our way over to the 4 basketball hoops in the middle of the Yard. We split up into 2 groups on opposite goals. First game was each PAX had to shoot a free-throw. Made=5 Merkins, Miss=10 Merkins, Airball=15 Merkins. After you shoot and do the Merkins you run around the outside to the other goal. SSHs while waiting in line. As you can guess from the title, there was some bad shots. I mean really ugly like never heard of the game of basketball shots. It made for great mumble-chatter.

After a few rounds of that we moved to the next game. Person with the ball had to make a layup on the near basket, run to the far basket for another layup, and then back to original basket for final layup. Next person in line called an exercise for the remaining PAX to do while also making fun of the guy airballing the layups. All kinds of excuses were given: gloves threw me off, my knee, my spleen, etc. So after some good laughs and Gilmore proving that he can fog out a large outdoor space we moseyed back to COT.

I hope everyone had some fun with the games. It was a great group of PAX who could dish it out as well as laugh at themselves. As always it was an honor to lead.

Logging out –
Mainframe

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Suicide Circuits at Laces In

2017-01-23Leave a comment

QIC: Old Bay
When: 01/20/17
Pax: Java, Chickenhawk, Figaro, Lil E, Old Bay
Posted In: Laces In

Five of Fort Mill’s finest descended on a car-packed parking lot at WEP. A few of the cars belonged to 3 wayward pax running in the spirt of old-school LacesOut. But the rest of the cards remand a mystery. One thing for sure was that they all missed out on a late-week beatdown.

Warm-up o’Rama
Pax started with a mosey on the path circling WEP in a counterclockwise fashion, stopping at each drill bit (and some imaginary drill bits) to perform warm-up exercises, which included (but not limited to):

* SSH x30
* Windmills x10 >> Toy Soldiers >> Run
* IW Squats x15 >> Butt Kicker >> Run
* Peter Parkers x15 >> High Knee >> Run
* Step Lunges x10, Mack Tar Jai (sp?) >> Shuffle left/right >> Run
* Parker Peter x10

The Thang
Once we reach the hill on the south-west side, pax discovered the an array of cones to be used for suicide circuits. Here’s how it worked:

Pax asked to partner up, size doesn’t matter.
The overall movements of this exercise is similar to a suicide where pax start at cone #1, go to cone #2, then back to #1, then to #3 and back to #1, etc. Total of 5 cones, but there are a few modifications to up the pain level.

Each time the pax depart from cone #1, they must do 5 burpees
Each time the pax reach (or pass) a cone as they travel away from cone #1, they must do the exercise on the cone. For example, if they are on their way to Cone 3, they must stop at Cone 2 and do that exercise (again).
Traveling away from Cone 1, they pax should run. Traveling back toward Cone 1, pax must do the moving exercise written on the cone (like bear crawls) instead of running.
Each team of pax must stay together. Some of the moving exercises involve partners.

For this exercise, there were 5 cones, where cone #1 was at the bottom of the steep hill. Remember, 5 burpees to start, and for each return back to Cone #1. The rest of the cones were labeled as follows:

Cone 2 – Mountain Climbers x20 w/ Crab Walks as return exercise
Cone 3 – Russian Twists x20 w/ Bear Crawls as return exercise
Cone 4 – Merkins x20 w/ Partner 1 Wheelbarrow as return exercise
Cone 5 – Plank Jacks x20 w/ Partner 2 Wheelbarrow as return exercise

Once done with the first round, another set of cones were set up as follows (still using the hill, but going the other direction on the path once we got to the top).

Cone 2 – Slow Sumo Squats x20 w/ Crab Walks as return exercise
Cone 3 – Plank Punches x20 w/ Bear Crawls as return exercise
Cone 4 – Hello Dollies x20 w/ Partner 2 Wheelbarrow as return exercise
Cone 5 – Dry Docks x20 w/ Partner 1 Wheelbarrow as return exercise

The hill seemed to get taller and steeper with every clime. Java and Figaro helped distract from the pain by discussing how certain red lights in Fort Mill are holding hostage the law-abiding drivers of this growing town.

Time ran out, and we headed back to COT. Excellent work by all men. Mucho thanks to Lil’ E for allowing me to Q.

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Men’s Recess at Varsity

2017-01-234 Comments

QIC: Geronimo!
When: 1/20/17
Pax: Pin-up, Gas Station Caviar (GSC), So-Crates, Senator Tressel, Skate or Die, Harry Carey, Geronimo!
Posted In: Varsity

I started getting ready Thursday afternoon to Q at Varsity. I’d been thinking about this a lot this week (more about that at the end) and I had come up with some cool routines that would really bring it, that would push my limits, and be a serious challenge to the PAX that regularly post at Varsity on Friday. Not that I needed to (home field), but I made a drive through of the whole AO looking for some further inspiration. What I came home with ended up going a different direction entirely. Finally, 15 minutes before start time, I had several different plans that I could have used, the weather was a bit unclear and my plans kind of depended if it was going to be in pouring rain or not. Rain stopped, so I moved forward with the “no pouring rain” option. Of course some of these things might require some explanation to be clear in writing. In the gloom, it was more like “nevermind the explanation, just follow me!”.

Here goes.

The Thang

Typical Geronimo style disclaimer (sort of rambling, a bit weird, if you die, we’ll drop you off in front of the hospital, but only after the workout is over).

Mosey on over to the hill to Sugar Creek ES.

Played pinball off the curbs

Started at the bottom of the hill at one curb, side shuffle at an angle across the street to the other curb heading up hill. Ricochet off the curb and continue at an angle up the hill back across the street. Continue zig-zagging up the hill changing directions at each curb, progressively up the hill. Mosey to the stop sign, u-turn and back to the bottom of the hill.
Repeat with karoke. Then repeat again with side shuffle.

Mosey to the parking lot for a short COP.
Little arm circles to the front
Big arm circles to the front
Big arm circles to the back
Windmills
Merkins
-NO Goofballs, ‘cause this isn’t the Coop and Kielbasa is out of town anyway (polish dance club eets, eets, eets).
Where is Chicken Wing anyway?

Mosey to the pull up bars.

Each evolution consisted of a bar exercise followed by a ground exercise until the 6 was done (plus a few more, don’t want to leave the 6 guy out). Minimal time between sets.

5 x toes to the bar
Squats
Repeat 4 times

5 x burpee pull-ups (instead of jump at the end, jump and do a pull-up)
Alternating back lunges
Repeat 3 times (burpee pull-ups really suck!)

5 x Knee raises
Flutter kicks
Repeat 3 times

Mosey to the road in front of the JROTC building.

I decided to call this one, High Speed Masonry
Open the back of Geronimo’s Turbo-Stank-Wagon(TSW) to see the pile of mini bricks.
The street had many cones down the middle (too many, so a few intermediate ones had to be taken out)

Break into two teams. 7 PAX, so the executive decision was made to run 4 against 3, with YHC and Senator as team leaders. Senator’s team got four PAX, but YHC’s team got Skate-or-Die (he’s fast). This is a relay race with approximately 10-ish yards between legs. The team leader takes a brick from the TSW, runs as fast as possible to the next cone and PAX waiting there, hands it off and then returns for another brick. The second runs as fast as possible to the next cone/PAX, passing the brick down the line, until the last, who runs to the last cone and stacks the bricks up. YHC realized his team was in trouble when Senator started lapping him about halfway in. By the end of 6 minutes, team Senator was up by 2 bricks. Turns out YHC was the rate limiter on his team. Next time there will be Burpee pull-ups for the losing team, maybe that will make YHC dig a little deeper.

Mosey to the awning by NAFO

Run as fast as possible (maybe not so fast by this point) forward 2 posts, then do a lateral lunge to the side to the other side of the posts, alternating sides every 2 posts to the other end of the awning. Circle back to the start. Repeat 4-ish times.

Circle back up for 4 minutes of group led Mary.
Hello Dollies
X’s & O’s
American Hammers
LBC alternating ankle touches
V-ups

COT

Naked Man Moleskin

I’ve been posting for about 18 months now. In that time I’ve posted LOTS, participated in many CSAUPs, gone out to many 2nd F activities, and even some 3rd F’s. I’ve done MANY things that pushed me physically, but I think more importantly, socially. I’ve developed an appreciation for what the mission of F3 means and seen first-hand some of the differences it’s had in other men’s lives and in my own. This week I (finally) decided I’d go ahead and get a copy of Freed to Lead, which if you Kindle you can have it about 30 seconds after you decide to get it. I read it this week, and it brought to home many of the things we talk about every morning. I got Fern before, but now I really get Fern (it’s a plant).

About 4 months or so before my first post, Dark Helmet mentioned that he liked working out with this group (F3). He knew that I like dragging unknowing co-workers and associated family members along for mud runs or road races or what have you. He also knew that I liked to go out on Saturday mornings and throw down 10 miles or so because that was my thing. I wasn’t really out of shape. The US Army taught me pretty well how to take care of that part. I’m pretty active with my church. Guess what though, the only person that I could call a new friend since I left undergrad almost 15 years ago, was a guy that at first I mentored at work, then started having him over for holidays and stuff, then his family. Then he took a transfer and moved to Cali. We’re still friends, but proximity counts for a heck of a lot. I said, “Hey, this ain’t my first rodeo”, I’ve still got my wife (best friend) and family. I kept on trucking for a while then something made me ask DH if it would be OK if I came along with him some morning. That’s when I found out that just because you’re an old guy like me, doesn’t mean you shouldn’t have (positive) male friends. It’s crazy, but yes I did make new friends that I can talk to about man stuff and not get eye-rolls in response, that understand and share many of the life things that I go through, and more importantly, have got my back when maybe things aren’t so good. That wasn’t really what I was expecting when I first posted to this “work-out group”.

Now to the part that really came home this week. I’m reading FTL and it dawns on me that I’ve been posting for these 18 months and I didn’t totally get it. I can roll out there and bring it every morning of the week (well, most mornings). I can pick up the six and do my best imitation of a 5 YO with Tourette’s and try to keep the guy next to me talking about his kids baseball game instead of thinking how much his thighs are burning. I can feel like I’m doing awesome as a site Q, because we consistently get 12-18 PAX at NAFO every Wednesday. What I didn’t realize is that it’s not turning into a Problematic Workout. I didn’t even think about this until this week. It didn’t occur to me that this is an aspect that I had missed. I enjoy the daily fellowship. I enjoy pushing myself. I like the fact that I’ve had to take my belt up a couple notches. However, in that 18 months I’ve EH’d maybe 1 or 2 guys (that I can take credit for). That said, I took to heart the idea that while this F3 thing really isn’t for everyone, if I don’t EH the SadClowns in my sphere, they won’t even know what they’re missing. If I’m not trying be a source of accountability, those guys that I did EH might turn into permanent Kotters. This week I figured out that I have a mission to grow and serve the groups I Q. In particular the Grow part by the serve part.

At this point you may be saying “Gee whiz Geronimo, it took you this long to realize this?”. If that’s you, then I ask you to hold me accountable, because a bonfire can’t burn all the time unless someone else throws more fuel on. I don’t think I can handle being a bonfire all the time, but it wouldn’t be bad if someone were to kick the embers and throw some pine logs on every now and then. Might just take the kicking part.

If that’s not you and you’ve read this far, then I’m going to ask you a couple things. Have you ever read Freed to Lead? It’s a super easy read. Dredd and OBT are laying things out there, all you have to do is pick them up and run. Who do you know that may be a SadClown? When was the last time you EH’d a guy? How about for a 2nd F get together? 3rd F? I think you see where I’m going. How are you making your group into a Problematic Workout? I know that the asking part is difficult for some people. Let Dark Helmet know and he’ll ask them. On second thought, maybe someone else would be a better choice. Maybe they post once and it’s not for them. Maybe they do and it makes a world of difference.

I’m not usually one to write a huge long thing like this, and it took me a couple extra days to make it happen. I don’t think I’ve conveyed anything that you probably haven’t already heard, but perhaps my strange way of putting things down in writing will inspire you to take action where you hesitated before. If so, then I think it was worth it.

Geronimo!

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Pay no attention to the man behind the curtain

2017-01-23Leave a comment

QIC: Jekyll
When: 1/16/2017
Pax: DARN IT! Two Q's in a row my phone recorded but the result is white noise. Sorry about that. I know we had FNG Speedwagon
Posted In: Quagmire

A day like any other. If any other day is 55 degrees in the middle of January. 19 men saw no reason to fartsack- instead got the pull from being held accountable and the desire to take the #DRP.

COP: SSH, Monkey Humpers, Squat, Merkin, IW, Mountain Climber, Peter Parker, SSH

The Thang:

Partner up, Wheelbarrow to halfway, switch with partner. 30 LBC at beginning, halfway, end. Partner carry back switching at halfway point.

Repeat with alternating Wheelbarrow when needed.Jump squat at begnning, halfway, end

6 Minutes of Mary: Flutter, Heels to Heaven, Hello Dolly, Rosalita. This was snuck in the middle to give me a chance to catch my own breath(and not spill merlot)

Great Ball of Fire-

5 Merkin, 10 LBC alternating balls
5 Wide arm Merkin, 10 Freddy Mercury alternating balls

Fountain circle: Step ups 10 per leg, 10 dips. Rinse/Repeat

AYG back to the Shovel Flag.

COT

Naked Man Moleskin

Great participation and fun to see Package and CSPAN. CSPAN is always good for leading the first half of a sprint…but I digress.

Had mushbrain this morning. Couldnt remember cadence, exercise names. Was doing each exercise at the red balls in stead of every other. AND IM THE ONE WHO IS CALLING THE EXERCISES. Need some alphabrain..or more sleep. Terrific efforts by FNG Speedwagon. It was a tough work out and you made it through.

We discussed #empathy and putting yourself in others’ shoes. I can think of no other simple path to loving your neighbor.

Make it a great day!

Jekyll

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Empathy

2017-01-23Leave a comment

QIC: Deacon
When: 1/23/17
Pax: Assassin, McGruff, Tesh, Grid Lock, Spitz, Fire Marshall Bill, The Librarian, Deacon, Cotton Eye, Handy Manny, Change Order, Decibel, Chircken Hawk
Posted In: The Armory, The Fort

13 Pax posted and didn’t care about the rainy forecast. We got our kettle bells and put in work. Slow counts on everything helped with better form and chatter. Excellent job by the #HIMs.

SSHs (20x), IWs (20x),Mountain Climbers (20x), Slow Sumo Squats (15x), WMs (15x), Peter Parkers (15x)

Circuit 1:Upright Rows (7x), Floor presses (7x/Side), Chest Press, American Hammers, Lawn Mowers (10x/Side OYO), Crushing Halos (10x/Side OYO), Squats (10x)

Circuit 2: Overhead Squats (7x), Bent Rows (7x/Side), Curls (7x/Side), Around The World (10x/Side OYO), Squats (10x)

Circuit 3:Goblet Squats (7x), Kettlebell Holds, Travolta’s (10x/Side), Tricep Extensions (20 OYO), Figure 8’s (8x/side OYO), Squats (10x)

Circuit 4: Saxxon Press (7x), Oblique Press (7x/Side), Kettlebell Swings (10x OYO), Ribbons (10x/Side OYO), Squats (10x)

AB Lab: Hill Billy Walkers (20x), Burpees (20x), Ski Abs (20x), Parker Peters (20x)

Moleskin:

How often do we stop and wholeheartedly listen to others’ point of view?

The act of listening helps you understand other people’s pain in their story. Godly men listen and have a “your pain is my pain” mentality so they shoulder others’ burdens.

Galatians 6:2 says “Bear one another’s burdens, and so fulfill the law of Christ.”

Step out of the bubble. #Empathy.

Peace,

Deacon

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Disclaimer should have been “Never try this again!”

2017-01-21Leave a comment

QIC: Bonsai
When: 1/21/2017
Pax: Ginsu Dixie Chicken Tesh Airborne Molar Quack Attack FNG - Lulu Jiffy Bigglesworth Matlock Lincoln Logs
Posted In: Uncategorized

The day before the workout Dark Helmet, Ginsu and I started badgering each other’s AO. With all of the tweets flying around the challenge came forth. Which ever AO got the most Pax the other Q had to do 2 burpees for each Pax (FNG counted as 2). It was a lot of fun and all three of us definitely worked harder to get PAX out.

During the workout I believe I had what has to be one of the easiest EH’s ever. While about halfway through the workout a young man walk by the Pax with a gallon full of water in workout clothes. I yelled over to him asking him if he wanted to join us. He said sure and jumped in with us for about 20 mins before having to leave to meet up with his other group. The group he was meeting where young men who where training to get ready to enlist into the military. So all Pax that are out at the WEP on Saturday look for these guys and especially Andrew and try to get them to join us and let’s pray for their safety as they embark on the challenges that lye ahead of them.

Final Counts for the challenge: EH not counted in total numbers as he didn’t finish with us at COT.
Alcatraz – 9
WEP – 11 + 1 FNG = 13

Dark Helmet will be doing 26 Burpees @ Tomahawk on Monday.

The Thing:

Started at 7:00 with the disclaimer and emphasized to the Paxs that there will be some exercises that you may want/need to modify because there was some new stuff I found trolling the world wide web.

Warm up –
SSH – 20
CDD – 10
Hill Billy Walker – 10

The we moseyed over to the Nazareth Church for some stair work:
Each exercise was done twice
– Touch all steps with both feet
– Run up steps
– Start with feet together on first step and jump to next step and move feet apart then jump to next step and move feet together
– Jump up steps skipping one step each jump
– Lunch Jump up steps (Get in lunge position on first step facing sideways and jump up the steps) repeat on the other leg

Then we moseyed back to the park by reverse Indian run with the pax doing 10 merkins when they dropped off the front before catching back up with the 6.

Once back at the park the fun really began (all exercises done with a partner). All exercises where repeated for two laps of the playground. Some modification was needed from the Q due to the terrible ideas found trolling the internet.

Wheel barrow from one end of the playground to the other – At the end one Pax (1) is in plank position the other pax (2) crawls under pax (1). Then pax (1) drops to 6 inches and pax (2) jumps over (1). Repeat 5 times each pax. Rinse and repeat back to the other side of playground.

Fireman carry length of playground – Hamstring curls with partner holding ankles (5 times) Repeat each pax. Rinse and repeat to other side.

Crabwalk length of playground and do 10 leg lifts each pax. Rinse and repeat to other side.

Resistance run with partner – 10 merkins each pax. Rinse and repeat to other side.

For the last and final exercise and per request of Maximus who was the original Q for today.
reverse bearcrawl up to the statue and 15 SSH starting from the trail. Rinse and repeat back down.

Mosey back to COT

As always it was an honor to lead the pax this morning

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30 for 30

2017-01-20Leave a comment

QIC: Quack Attack
When: 1/20/17
Pax: Digger, Tesh, Peabody, Blackout, Dogpound, Quack Attack
Posted In: The Hive

Quake Attack here, based on the ESPN 30 for 30 we spent 45 minutes doing 30 kettle bell, yes 30 exercises, over a 1 minute period, swapping arms and legs after 30 seconds. Peabody was instrumental in keeping everyone on track. It was a group effort with many new exercised.

curls

single arm swings

single arm deadlift

push press

good morning

lateral raises

double arm swing

squat

windmill

RUN

racked lunge

single arm racked squat

clean

high pulls to chin

sumo squat

side lunge

overhead press

single leg squat

sit up

deadlift, clean, curl, press

run

figue 8

sit up press

offset push up

snatch

plank row

single leg deadlift

sumo squat high pull

tricepts

Aye.

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Once Upon a Time….

2017-01-20Leave a comment

QIC: Birdcage
When: 01/18/2017
Pax: Fire Marshall Bill, Cooter, Sugar Bug(I think), Opie, Kielbasa, CSPAN, Java, Skate or Die, Chickhawk, Speed wagon, Dark Helmet, Fridge, Spider Man, Geronimo, What Did, Flat Tire, Snap Hook
Posted In: Ring of Fire

Sit as I weave a story of pain and dismay. What better way to work out than to embrace our child hood stories of kings man, giants, and childhood fancy. Well at least that’s what I thought. YHC set out on a quest to show that hard work is ingrained into our head from a young age. Now whether we chose to accept it or not is a different story.

The Thang

YHC decided since he is a runner now to do a pre run. Not good for everyone else. Blood flowing…check. Disclaimer, introduction, encouragement (ish), theme for today “Fairy Tales”. Admin stuff done lets roll.

Indian runs just always seem fun to me as a warm up. Then we hit the standard issue windmills, mountain climbers, imperial walkers, and well….that was it. Moseyed over to in front of ROTC Building. Things digressed from here.

Story one opens on a young Jack and Jill going up a hill to fetch a pale of water. Those poor kids did all the heavy lifting so in their honor so did we. Group broke into 2 teams. 1 for Jack and 1 for Jill. Each team was to have 1 member carry 2 cinder blocks up the road for about 75′ then return. (See what I did here….pales = cinder blocks) While they were out everyone else was Jack Webbing. 1 merkin to 4 overhead claps. This of coarse compounded until everyone had their turn on the hill. It was fun until we hit about 12 merkins to 48 overhead claps. Just kidding….it sucked the whole time.

Somehow we made it and moseyed to adjacent parking lot where we reenacted the 3 Bears story. Those bears were cruising around the forest doing their thing and ole’ Goldilocks just crept up and ate all their porridge. Ok so team 1 Bear crawl across the parking lot (about 50′) and back while team 2 busted squats until they returned. Well after one round that was to cold. Second round bears out while team 2 planked. Ok that was 2 hot. O, I know…..Burpees. That was just right. Something about burpees for 1 minute sucks. And believe me, I hate burpees so I know.

All right tale #3 opens on a young madden sleeping in the woods. Any guesses where I went with this? AB blaster here I come. So while we all slept on our backs we went through the following in cadence: 40 flutters, protractor, 20 LCB, 20 left side LBC, 20 right side LBC. Ok at this point YHC hurt. A good hurt though…like when a good BM makes its way out.

Mosey to pulls up bars. In honor of Jack we climbed that Bean stock with 3 rounds of 10 pull ups each. Yes Opie, you have to bend your arms to do a pull up. Also, CSPAN looks like Simone Biles on the bars.

Ok to close lets hit more cinder blocks. The part of Humpty Dumpty here was played by a pile of cinder blocks. Ok, in teams carry poor broken Humpty back to where he belonged. Luckily for us his wall was 300′ feet away. While we were gone team 2 partied with some Moroccan night clubs. Lots of them. When we returned we noticed Humpty was quiet in the right spot so team 2 went to get him and bring him back. What team players

Moleskin

So I really just kinda make this stuff up as I go. I like to keep things fun not only for new members but for old ones. We all need a little recharge now and then. Thanks for having me out Geronimo. Opie is having a girl so lets pray for him, lets pray for our families, and lets pray for our country. If you haven’t been to one of my Q’s you are missing all of what you just read. See you guys in the Gloom.

Birdcage

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Who Loves Ya Baby

2017-01-19Leave a comment

QIC: Senator Tressel
When: 01/19/17
Pax: Bear Grylls, Kojack (mucho respecto!), Mr. Clean, Gears, Gecko, Rock Thrill, Cake Boss, White Lightning
Posted In: Tempo

Nine men met up at Trailhead Park for a good morning run at Tempo. Here is what they did:

The Thang:

Interval training was on tap this morning. The interval was 2 min at a 5K/10K pace, followed by 2 min of jogging. We ran an easy warm up mile and then started the 2 on/2off until we finished the route. We started on Shoreline Parkway from Trailhead and followed that all the way to Windsong Bay Lane. Take Windsong bay to the trail along Tega Cay Drive all the way back to Trailhead and then repeat the loop. There was an optional mini loop on Windsong Bay that some of us took for extra mileage. Total mileage today was 4.5 or 5.25

This is a favorite workout for me because it’s structured speedwork, and you can do it on roads or trails so it’s not so boring. Plus, the miles go by more quickly. I have not done this in a long time, and I suspect the marathoners with us this morning have not done any speedwork in a while either (although, I never thought anyone would run 15 miles as a warm up to a 10K race, but Gecko proved me wrong last Saturday. You’ve been hanging around Zima too much lately, brother).

The weather was perfect for running, and the wide, smooth roads allowed us to run freely without worrying (too much anyway) about tripping over anything. Near the end of the second loop, Gears made an audible to take the double hill just off of the trail – oh yeah, good call! Bear Grylls’ dad, an uber-fit 68 year old joined us today and you can see that the apple doesn’t fall far from the tree. Welcome, Kojak! (“Who Loves Ya, Baby”, was the saying we could not remember this morning).

It’s always a pleasure to run with this group, and hard to beat mornings like these. Well done, men!

Announcements/Prayers/Praises (read the newsletter for details)

Empathy/race relations discussion this Saturday, Jan 21 at 6am

All AO’s are collecting toys and donations for the Tega Cay family who lost their house in a fire (thanks for the donation, Rock Thrill)

The Yeti is coming. You can’t stop it.

Prayers for a brother-in-law and sister with cancer. Prayers for a daughter struggling with anxiety.

TClap |