CSPAN visits Quagmire

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Conditions were pouring rain…and sort of raining like you might not want to get out of the car kind of rain…

Disclaimer

Spent the morning running and rotating the Q in reverse age order as it was miserable out (shared misery)

we got in about 3 miles, and plenty of exercises to 15 reps

Lots of laughs and #mumblechatter…exactly what I needed…thank you for the invite to Q

Sermon was on APE – A=Attitude, P=Performance, and E=Effort and how APE is our input into every situation. It is our responsability to maintain our APE and make a difference in our lives, our faith, our family life, our work, our church, etc…

COT/ prayer or praise/ BOM

 

 

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Guidance 8/4/17

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17 Men posted at CAH for a running tour of the area

Discussion topic was:

APE A=Attitude, P=Preparation, E=Effort -these are the inputs that you bring into every situation. The sermon topic was on how we as men should never expect anyone to provide our APE – not our parents, coaches, teachers, Q’s because this responsibility falls directly on us as #HIM

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Once again, ya never know with Straight Up!

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Qing is Fun! 

Straight Up! at the Ranch hangin’ with ya. Below is the fun we had!

I missed a 6-29 Q date due to injury so I did a throwback to June 2017 where our theme was Faith.

  1. Disclosure mentioned
    1. No FNGs
    2. Theme: Faith
    3. First thought on faith today:
      1. “It is never a question with any of us of faith or no faith; the question is always in what or whom do we put our faith.” – Author unknown.
    4. A head’s up that we will have partners today and teams
      1. Find a partner of (hopeful) equal athletic ability
    5. During warmup, asked partner:
      1. What do you do?
      2. If you were not working, how would you prefer to spend your time?
    6. Divided all partner groups up into 2 teams: Team Trust and Team Faith

II. Groups – 2 lines

Mosey around close circle with some high knees, side shuffles, figure 8s, toy soldiers.

Butt kickers

Side Shuffles

III. Circled up by Springfield Elementary playground to:

(The next exercise is . . ./Starting Positions . . /Move!/Pause/In Cadence/Pause/Exercise / Recover)

Seal Jacks – 19X

Slo Mo Squats with toe raise – 17X

Parker Peters – 15X

Slow Single Merkins with alternating “Straight Up!” hand & foot raise – 5X

Ab Bigoda (Slo Mo Windmill) – 11X

Slow Carolina Dry Docks – 13X

(Fast) Peter Parker – 17X

Partner hamstring stretch (careful, careful)

III. First Segment: Mosey around Springfield school

A. Mini-competitions

(Did 1/2 SSHs or imaginary towel hop while we waited for our partner and others to finish each exercise)

The Hill: Bear crawl half way up the hill, then

Backwards run to end of circle

High knees up the next (smaller) hill

Wall games:

How many can you do? (pushing your partner)

1. Merkin then touch wall in plank position with one arm, another merkin, then other arm; go to failure; How many did you do vs. your partner?

2. Single leg wall squat each leg for max time; (challenge your partner)!

3. Partner’s People Chair (Partner squats-you are not using a wall but the back of your partner); hold for 45 seconds

“The issue of faith is not so much whether we believe in God, but whether we believe the God we believe in.” R.C Sproul

2 group lines mosey together to hop-scotch squares doing high knees:

Hop-scotch games: (While you are waiting for your turn 1/2 SSHs. After you finish your challenge, move out of the way and do 1/2 SSHs or towel hop until your partner is finished).

Key question: Will you challenge your partner?

  1. Broad jump to the end race
  2. Non-dominant 1 legged hop back race
  3. Race: Backward bear crawl for one block, then high knee and high arm backward run, then backward bear crawl, then backward run, rotating until completed

“Faith is seeing light with your heart when all your eyes see is darkness.”

2 group lines mosey together toward playground:

1. “Skip like a child” for 100 yards

2. Indian Runs: Back to front (somewhat race the other team)

At playground:

  1. Pull up challenge with your partner – Round 1
    1. Max reps good form, legs straight, no cheating

2. The “Burnkin” (new exercise; gotta be there to experience it!) Round 1 –  2 warm-up, then first to 6 between partners

3. Back to pull up challenge Round 2

4. The “Burnkin” – Round 2 – first to 6

5. Back to pull up challenge Round 3

2 group lines mosey together to dumpsters and speed hump:

Sprint challenge vs. your partner:

  1. Sprint #1 to end of soccer field but on pavement next to it
  2. Turn left and walk 25 steps to rest; hang out in plank position after the 25 steps
  3. Sprint #2 to soccer field goal area closer to our parked cars
  4. Did SSHs as we waited for everyone else

Field Work:

Team Trust: passed the 30 lb kettle bell alternating sides twisting to pass it to your teammate behind you. Run to the back of the line when you finish your turn. Each person has to do it 2X. Do Squats while you are waiting in line.

Team Faith: Kick-thru burpees until Team Trust was done.

Once Team Trust was finished: immediate switch

OYO max set Clerkins

Mosey to COT

III. COT

A. I encouraged the PAX to have faith in something to build your character. Explained a bit about my faith.

A man is what he believes.

As we reflect back on what we may have learned last month in our journey in understanding Faith better or increasing our faith, I pray that God has blessed you in your own adventure.

B. Announcements

    1. Whetstone – consider getting involved;
    2. Praises – we are blessed.
    3. Prayer requests.
    4. From Brigid of Gael:

I arise today

Through a mighty strength:

God’s power to guide me,

God’s might to uphold me,

God’s eyes to watch over me;

God’s ear to hear me,

God’s word to give me speech,

God’s hand to guard me,

God’s way to lie before me,

God’s shield to shelter me,

God’s host to secure me.

Lord, we thank you that for all who call on You in true faith, earnestly from the heart, will certainly be heard, and will receive what they have asked and desired. Amen.

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No Barriers

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What a beautiful day in Paradise, literally. The new workout start time of 7 PM was perfect for watching the sunset from the top of the hill at Steele Street Park. 12 Pax posted strong in which 8 were from the community. We had 3 FNGs.

The Thang:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Merkins (15x), LBCs (15x)

Mosey around the court

Drills: 7 layups with the right hand, 7 layups with the left hand.

Played knockout 2x

Played 5 on 5 up to a total score of 10. Each bucket counted as 1. Bolt and Jiffy were on the same team and played like Jordan and Pippen.

Moleskin:

We moved the G-Fit workouts in Paradise from Saturday mornings to Fridays at 7 PM. The shift in workout times is intended to engage more people from the community. An evening workout removes the common excuse of “I couldn’t wake up on time.” Moving the workouts to Fridays appears to be a good change so far.

Bolt has been making a huge impact in the community. One of the younger Pax from the community called him “Dad.” If I have to state the obvious, here it is: the younger Pax and Bolt look nothing alike but they are both in God’s family. They have built a strong, genuine relationship that wins over any social or man-made barriers. #AwesomeSauce

We need to continue to step out the bubble, out of our comfort zones to step into each other’s life to make a real impact. It’s a double blessing when that someone else doesn’t look like you or share your social status.

Peace,

Deacon

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#HypeTrain Coming in HOT!

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13 HIMs bought a ticket for a runaway train at #LacesIn on a beautiful Thursday morning at Fort Mill High.  What train you ask?!?  Well none other than the #HypeTrain itself.  After getting tasked with the Q for #LacesIn over 6 weeks ago YHC went on a all out #Hype Campaign to get as many Pax to #LacesIn as possible.  Did it work?  Meh.  But it was a fun ride.  Worked out for the best – less people to be disappointed by the over#hyped and under delivered beat down from YHC.  Oh yeah – before I forget – 5 other HIMs decided to go yogging (soft “J”) which is apparently running for an extended period of time.  #LacesOut

The Thang:

Static Warmup (apparently the Pax had a real problem with this one – apparently if you do not do SSH, IW, WM, Merks, Low Slow Squats (IN THAT ORDER) you will never hear the end of it)

1 min Squat Sit  (some *ahem* CSPAN *ahem* were not able to accomplish this task)

Deep Squat x 10  (no like….ALL the way down)

Warm-up Merkin (like it came from an alien planet)

On-all-fours Shoulder Stretch (yes – YHC did not pick the best patch of asphalt)

On-all-fours Bad Dog Hip Stretch (see above)

On-your-back Hip Thrusters

 

Whew!  So sorry to try something new.  It will not happened again.  Warmup over.  Pax happy.

Partner Up (size does not matter)

Partner 1 to run to end of parking lot and back (no YHC did not realize how long that really was)

Partner 2 to do perfect form merkins (no count total – just AMRAP with perfect form)

Flap Jack

Next round Deep Squats (no like….ALL the way down)

Final round LBCs with your feet on the ground (just humor the Q please)

Run it back again except partner run shortened to 3/4 but 3 froggers added at each light pole

Run it back a final time – partner run shortened to 1/2 but 5 froggers added at each light pole

CAN I GET A TEN COUNT!?!?!

Moving on to Rugby Sprints x 5 with LBCs with feet on the ground, Flutters, Mountain Climbers, Flutters, and LBCs with your feet on the ground

Next we move to the dreaded Partner Push/Sprint/Push (size kinda matters this time)

Flap Jack then Rinse and Repeat

Little baby jog back to a much better patch of asphalt for 6MOM with “the new one” added in there but apparently not appreciated.

COT

Great work men!  Welcome FNG – Deflategate!  Thank you all for posting to the #HypeTrain.  Very much appreciated.  YHC has been away from F3 for a month for vacations and business travel and got a taste of what life without F3 was like…..not good.  Old habits began to emerge around intake of food and drink so it was great to get back out and see each and every one of you waiting there for me to try and make myself a better man.  Asked the Pax what they saw in the mirror – did they see successes and strengths or failures and weaknesses?  What impact could you make with those around you if you saw the former (as the Sky Q sees you)?  Taking it a step further – what do you see when you look at those around you?  Do you see their strengths or their weaknesses?  Do you see their past sins against you or do you see what they have done for you?  Have you really forgiven them or do you see how they wronged or disappointed you in the past?  It’s hard to do but think about how your relationship would change for the better if you could really give grace to those around you as the Sky Q has given to you.  Thanks for the opportunity to lead gentlemen!  Always an honor.  Be a better man today then you were yesterday.  Aye!

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You Can Blame Dark Helmet

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The past few weeks have been anything but typical for me. Laid off from my job and then I planned to do a road trip which turned into the road trip from hell in many ways. But God was and is faithful and I made it back home safely and was able to get some drugs in that helped start the recovery process. That being said, I wasn’t sure about my q coming up for the first time at The Fort. But I had just qed at Laces In with the same illness, but didn’t know it. So I figured let’s go for it. About five minutes into COP I thought I might have made a serious mistake, but thanks to the many mercies of God I made it through.

COP was a bit of a blur but it included your typical:
SSH
Imperial Walkers
Hillbilly Walkers
Merkins
Windmills (slowly)
Moroccan Nightclub

After COP we made our way up the parking lot Springs Industries to find a nice flat spot where we could hang out for a while.

The next thing that followed was my theft of Union County (NC)’s Mindcrime’s invention. At center do five burpees, run, to one end and do ten merkins, come back to center, five burpees, run to the other end and do ten LBCs. Repeato until you’ve done ten rounds of ten merkins and ten LBCs. This quickly started to suck in the soup that is South Carolina in August. There was much hatechatter against the q, which makes me very happy and I know you’re working.

After much hate mumblechatter we stopped for a breather to talk about discipline and got a good word about how that ties into being a disciple both of our Lord and of life and making a difference in our own lives so we can make a difference in our families and our world. Aye!

Next up Cindy showed her ugly face and we made our way to the wall where much standing around was seen and some work was put in. Cindy went like this: ten merkins, ten dips and ten squats (or at least I think it was squats. Haven’t gotten my nap in yet). Go until q calls time!

Jekyll was threatening a coup so I wrapped up the sweat fest and we went into some stretching, weird yoga moves and other things to distract you from the fact that I just made you burn off a lot of calories.

Welcome Iron Man to F3 Nation! Thank you sir for your service to our country and for checking out F3 one day while at the park. Great first post!

Be sure to read the newsletter and keep up with all that’s going on at The Fort.

Thank you Bonsai for the chance to lead and I hope I gave you your money’s worth. As in time is money and I hope it was well worth your time.

DT out.

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10 Pax at Alcatraz worked Barefoot on the dirt on Speed, Balance and Agility to strengthen Tendons, Ligaments and Joints.

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Warmup by CakeBoss – lined up in Runde Outfield for Alternate Cardio and Body Weight Exercises.  Multi-Speed Running, High Knees Shuffles, Peter Parkers, Parker Peters, Hillbilly Imperial Walkers, Wall Sits w/Arm Presses.

The Thang by BearGrylls – moved to Runde Infield and partnered up.  REMOVED SHOES.  Moved Pax to each base for an exercise performed barefoot alternately in slow/fast speed by partners at each base.

  1. – Jump Knee Tucks – Plyo Merkin – Dynamic Lunge – Wrestler Sit Out – CROC CRAWL TO NEXT BASE – 5 One Arm Burpees/L – 8 BURPEES – one arm/one leg.
  2. – 180 Squat Jumps – Bug Jumpers – 1 Leg Squats – Crab Walkers – IMPERIAL WALKER JOG TO NEXT BASE– 5 One Arm Burpees/R – 8 BURPEES – one arm/one leg.
  3. Dynamic Lunge – Plank Kickout – Side Squat Jump – Donkey Kick – INCHWORM TO NEXT BASE – 8 BURPEES – one arm/one leg.
  4. Plank Side Thrust – Side Straddle Hops – Plank Arm Circles – Peter Parker Merkin – BEAR CRAWL – 8 BURPEES – one arm/one leg.

Discussed the themes of Freedom and Discipline.

Prayers:  Cakebosses Sister In Law Cancer Remission and for wisdom for his and my relationships with our brothers.  Prayers for wisdom and guidance for our principals and parents as the kids are starting school.

AYE!

The Hay is in the Barn

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13 HIM stepped onto the Pain Train YHC and Repeat were delivering in the gloom. With no FNG’s present, a quick disclaimer was given.  The thang….

Mosey over to the front of the middle school and the flag poll for COP.

  • 25 SSH IC
  • 15 Windmills IC
  • 3.5 Imperial Walker Squats IC? This was a bad idea. YHC should have practiced the cadence count on this more prior to breaking it out.  After intense mumble chatter…an audible was called
  •  15 Imperial Walker IC
  • 10 Merkins IC10 Mountain Climbers IC

Post the COP, we took advantage of the hill in the driveway.  Start on the right side of the hill….

  • 25 Merkins OYO
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 50 squats
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 20 Merkins OYO
  • **Repeat until we we’re down to 15 merks

***plan was to finish this, but I wanted to hand it over to Repeat (Bad Option)

Repeats Train

Focus was on accountability, one man holding another man accountable, and doing the exercises fully and properly. We partnered up (size didn’t matter).

  • 10 Squats
  • 10 Flutters
  • 10 Burpees

When you and your partner were done, mosey to the next light pole and repeat. When done again, mosey to the next light pole. Continue until the time ran out (felt like forever).

NMM

Not much to add here, but Backdraft did comment that by having WWL at his site that he must have a major announcement.  Maybe similar to his post 7 months ago to let us know that he was expecting his first child.  Well, no major announcement.  Mom and baby are doing well and life will change in 2 months.

Thanks for the honor to lead this fine group of HIMs.

WhatDid & Repeat

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Old School Ruck Workout

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The workout was actually pretty simple

Right at 5:15 and maybe a minute before I gave a very quick and brief typical disclosure except I say not to go at your own pace because you will be left behind.  Then the pax all grab their gear and 4 sandbags and headed out.

The Thang:
Ruck approx 1 mile down to Tega Cay Elementary while rotating coupons.  It was important that we complete this in 15 mins to ensure we could get some PT in before needing to head back.

After reaching the school in a little under 15 mins we did the following with partners:
went down the pavilon like area where Pax 1 would start with the sand bag and push it up to the first concrete pad.  Pax 2 would do 5 merkins and bear crawl up to pad and wait on Pax 1.  Switch and go to next pad.  Once at top both pax did 10 Man makers  (Rinse and Repeat)

Next round pax ran up the hill stopping at all 3 pads doing the following:
Flutter press
Squats
Partner merkins with sandbag (10)
– start in plank position shoulder to shoulder
– pull sand bag from one side to the other and do a merkin once the bag crossed all the way to the other side of paxs shoulders.  Rinse and repeat except only did 10 merkins at top so that we could get back to COT

Worked our way back to COT and once we got to the parking lot we partnered up and and both grabbed one end of the sand bags and ran the rest of the way in.  Finished with 1 minute to spare.  Good word this morning men.

Thanks for letting me lead.

Bonsai

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Doing more of the things I (don’t) Love

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Today I figured out a cool way to make cones really light up in the dark. Just thought I’d put that up front.

It’s been a little while since Qing at the Coop, so this was a good time. I was a little punchy after working a swing the night before, so I’m glad that all the PAX had patience with me this fine morning.

The Thang

Warm up Phase
Line up and the following for 20 or so yards
1. High knees/mosey back
2. High skips/mosey back
3. Butt kicks/mosey back
4. Toy soldiers/back mosey back
5. Power skips/back mosey back

COP
Goofballs 20xIC
Squat Imperial Walkers 10xIC
Merkin-crab dips-Merkin-crab cakes
Howling monkey ring of fire x10 each

Pull Yourself Phase
Partner up- Pull up/merkin- rotate- then Flutter kick for the six
4 Regulation Corps Pull ups/ 8 regulation merkins
4 Switch grip Pull ups/4 offset merkins 2 sets of each to get both sides
4 Close hands chin ups/8 close hands merkins (diamonds)
4 Regulation Corps Pull ups/ 8 regulation merkins

Pull Bricks Phase
Circle up at the Sugar Creek ES parking lot.
2 sets of cinderblocks attached to the big ropes
2 PAX hand over hand drag the bricks the length of the lot then backpedal pulling the bricks back to the start- hand off to the next 2 PAX
All other PAX are rotating through the following, changing whenever brick dragging PAX exchange change direction.
1. Tuck jumps-Modify to alternating lunges sometimes(SOOO many tuck jumps)
2. Tempo merkins IC
3. Hip slappers (on the curb if you are awesome, on the wall if you are crazy like Geronimo!)
4. Front- back -go Overlooked this on the Winke

NMM
I wanted to try out an idea I had this week. In my head I have a list of exercises that I like least. Today I tried to incorporate many of them (missed partner carries and backwards bearcrawl uphill, ugh!). It may or may not be surprising, I really don’t like doing pull-ups. 2 1/2 years ago, I could maybe strain out 5 in a row, followed by a good break. I don’t like slow cadence merkins. I REALLY don’t like flutter kicks. Tuck jumps and monkey humpers make my legs burn, as does the back pedal brick pull. I was introduced to the inclined hip slappers by the SOB boys, and quickly added that to my list.

All that said, I will be the first to goad the Q into calling any number of the aforementioned activities. “Why do you do this insanity?” Is probably flying through your head right now. I know if I do more pull-ups, I get better at pull ups. The same goes for all of those things things that are difficult for us. Extrapolate that a bit and apply the same idea to work. I don’t expect that I’ll ever enjoy performing ISO audits, but the more I do them, the less it sucks to do them.

Now, if we could just stop doing partner carries altogether…

Geronimo!

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