Getting Your Sea Legs Stronger

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  • QIC: NASA
  • When: 6/6/2017
  • Pax: Peg, NASA, Cerrano, and Royale
  • Posted In: Sea Legs, The Fort

When Hauschka asked me to sub-Q for him at Sea Legs, I jumped at the chance. Or rather tried to. After Q-ing up an APFT at Quagmire the day before and pushing my legs as hard as they could go to put in a solid effort, not to mention a short run on Sunday, and an 8mile ruck Saturday morning followed by the NoDa 5K in the afternoon – my legs were spent. But there is no better way to get stronger than to get after it again.

I pulled up to the parking lot and a handful of PAX got out and committed themselves to getting stronger here at Sea Legs. One thing I can say is the PAX I have met while in F3 are some truly great people in every way. You look forward to seeing them and the 2nd F opportunity. Today was no different. I knew we’d have a great run regardless of how we performed.

The Thang was simple – we ran. fin. (to borrow the phrase from DaVinci)

It was a simple out and back down 49, right onto Bonum Rd at Copper Pub. All the way to the end of Bonum where it turns into Duck Haven and dead ends on a point at the lake. Beautiful scenery down there. Then flip it and return home. Oh, and there were hills. The final 1/2 mile or so descent to the lake was nice until you had to make it an ascent, and my legs were not cooperating today. Thank you Cerrano for pushing me on. We spread out a little on the ‘out’ half, but kept together as a tight group on the return. There was alot of great conversations along the way. When you get to the level in your running where you can hold a conversation at a sub 8:30-9 pace, it is a great thing. We got back to the COT a little early, and added another loop around the parking lot for good measure.

Announcements:
* READ THE NEWSLETTER AND GET INVOLVED
* CAH workout this Saturday 4pm
* Hog and Coyote on 6/17 followed by the CAH river float on the Catawba
* Gutters and Gringos this Saturday
Prayers and Praises:
* Prayers for the PAX and the struggles they are going through – Royale and his family, Axl and his family, Flea and his ankle, Cornerstone’s daughter and his family, Qwerty, Mr T, and many more
* Praises for those committed to making themselves better in any way

Moleskin
If you have never been to Sea Legs, it is a relatively new running AO held in the same place where the bootcamp AO “Poop Deck” is at. There are tons of huge parking lots around for speed work – I’m going to GPS one to find a 200M loop for such fun – and alot of roads for your basic runs. There are flat areas and hilly areas for runs. Plenty of pain or pleasure to pick. Plus, it has the added advantage of being right on Lake Wylie. One of the most spiritually invigorating things you can do is put a solid run in the early AM and catch a sunrise. Seeing God’s creative beauty on display is the best way to start your day. Seeing a sunrise over the water amplifies that x100 (I wonder if Witch Hunt had that in mind when he picked this venue for this new running AO). A few times I have been running in the area when the sun said hello coming over the water. Those are some of the most spiritually invigorating, soul fulfilling moments I have had. Your pace picks up no matter how tired you are when you witness the awe of His creation on display like that. You have a renewed sense (and appreciation) of just how great the Sky Q is, what He can do.

As I mentioned on my BB for Quagmire on 6/5 – running is a life skill. It forges not only physical endurance and cardio strength, but also mental strength, discipline, perseverance, and focus. Pushing yourself through the mental wall created by the hurt to go that extra mile, shave off a little time from your average pace. The idea behind Sea Legs is for anyone wants to be a runner or a better runner, regardless of skill level – this is the place for you. The PAX here are committed to helping anyone interested to reap the benefits of what running can do for them (same for Tempo, Clydesdales, Laces In, and so on). Yes it will hurt at times, but as long as it is not an injury, push it and keep getting after it. If you are not physically hurting somewhere at the end of the day after a good run (or workout), then plain and simple – you are not putting enough effort in, or you are insanely fit. Eventually pain heals. The mind and body get stronger from it. The PAX will be there for you to encourage, support, and push/pull you along, just as in any F3 AO. If you commit yourself to the process you WILL get those Sea Legs stronger, and help someone else do the same, and in the process make yourself stronger in many other ways.

Four PAX did just that today.

God Bless and thank you for the opportunity to lead,
– NASA

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Humility and Humidity at Block Party

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  • QIC: Italian Job
  • When: 6/7/17
  • Pax: Shady, Figuro, Vuvuzela, Double D, Kielbasa, HeHaw, Ponytail, Pitts, Crawdaddy, High Hat, Bonsai, Cooter, Flat Tire, Italian Job
  • Posted In: Block Party

This morning brought heavy humidity and pouring sweat to 14 PAX at BlockParty. Conditions were soupy and the park was dark, but the PAX trudged through for 2.17 miles of fun in the gloom. Here’s what we did:

Warm UP (all done in cadence)

  • 25 SSHs
  • 20 IWs
  • 20 MNCs
  • 20 Rock Hillbilly Walkers

The Thang

Mosey to the Playground

Partner up for:

  • 50 Pullups
  • 100 Merkins
  • 150 Squats
  • 200 LBCs

Exercises were done while partner ran a lap around the playground. Once the lap was complete, partner’s flapjacked.

Once exercises were complete, the PAX did 15 Dips (IC) for good measure.

Mosey downtown

Stop at the Veteran’s Memorial for the Pledge of Allegiance

Mosey to The Wall

  • People’s Chair (15 IC)
  • Hold People’s Chair while PAX take turns doing 10 Merkins each
  • 10 Count Austrailian Mtn Climbers (crowd pleaser)

Mosey to Subway

  • Karaoke
  • Nur
  • Shuffle
  • Run

Mosey back to COT

  • A little Broga
  • 25 Shoulder Taps
  • 60 Calf Raises

NMM

Thank you Double D for the opportunity to cross the river and lead. Today I shared with the PAX something that I think many of us struggle with: Pride. Like Kielbasa said, as we get stronger through our workouts, we often start thinking we are invincible. We as men struggle mightily with pride. Is it because we live in a nation that says we can be anything we want to be? Is it because we drink too much of the “me” Kool-Aid? Perhaps we believe all the times folks have exalted us for our achievements. Heck, now we get trophies for participating! Pride leads to distruction. It is the root of all sin. It is what led Satan to say, “I will make myself like the Most High.” It is what led Eve to eat of the forbidden fruit. It is what let a 10-year-old me to second and third place finishes for two years in taekwondo. It’s what led to 22-year-old me into the bosses office to be told no one is irreplaceable. It is what led 29-year-old me to nearly splashing Merlot at WEP at my first workout. Pride is our way of saying we know better than God. When things go well, we praise ourselves. When things go poorly, we blame God. Humility is knowing there is a God and you are not Him. John tells us “He must increase and I must decrease.” We are called to put others first – to live third. Humility comes before honor. A proud man is always looking down on others. While looking down, you cannot see anything above you. Let’s stop looking down and looking in and start looking up. It is better to be humble than to be humbled.

Aye!

Italian Job

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Being Army Strong at The Quagmire

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  • QIC: NASA
  • When: 6/5/2017
  • Pax: Straight Up, Flea, Crawdaddy, Fish Sticks, Sharkbait (Fish Sticks' 2.0), World Wide Leader, Nuke, Vinnie, Short Shorts, and Cornhole (R) FNG: All In (EH by Straight Up)
  • Posted In: Quagmire, The Fort

A gloomy, rainy day at the Quagmire. As in everything in life, one should always look at the bright side – at least it was not January or February. The PAX rounded up in the rain, ready to roll. We had a FNG, Jason, so the PAX recited the 3 F’s and the 5 core principles of F3. Then I let FNG know the disclaimer, and off we went.

A light jog with some slow dynamic movements mixed in to loosen up everyone’s legs – high knees, butt kickers, and toy soldiers. Rounded up everyone in the parking lot behind ABC for the COP

  • SSH x 20
  • WM x 15
  • MNC x 15
  • IW x 20
  • Downward Dog and Honeymooner to stretch those legs out

The Thang – APFT

Myself, DaVinci, Flea, and Rad are in the Pathfinder Forward program, so I decided to use the Q opportunity DaVinci presented to me to knock off a Pathfinder challenge – The Army Physical Fitness Test (APFT). The APFT is a great way to measure where you are at with your basic core strength, endurance, and cardio. Three basic exercises that are scored based upon sex and age, with the goal to pass or improve as you go. Partner up for support, one partner does the exercise while the other supports/counts. The PAX were explained the exercises:
* 2 minutes merkins AMRAP
* 2 minutes big-boy situps AMRAP
* Timed 2 mile run
And then we HIT IT HARD!!
Special Thank You to Cornhole for his assistance in timekeeping, encouraging the PAX, and keeping people honest, as well as WWL for his support and encouragement of the PAX.

The Results:

Name Age Push-ups Sit-ups 2 mi Run Score
(out of 300)		 Result
1. NASA 47 56 48 15:30 267 Pass
2. Straight Up! 44 101 77 15:50 284 Pass
3. Flea 36 25 25 DNF 0 Fail
4. Crawdaddy 36 60 54 15:33 238 Pass
5. Sharkbait (2.0) 12 51 81 13:42 262 Pass
6. WWL 30 30 burpees 62 DNP A for burpee challenge
7. Nuke 37 71 40 14:46 250 Pass
8. Vinnie 42 32 44 18:00 200 Pass
9. Fishsticks 47 94 70 13:50 300 Pass
11. FNG – All In 35 31 13 ?? ?? ??
12. Short Shorts 32 61 47 17:39 212 Pass
13. Cornhole (R) 51 A+ for assistance and burpee challenge
Check your scores at www.apftcalculator.com

Sorry but FNGs run time was not recorded.
I commend each and every one of the PAX for all of the effort they put into this. There were alot of grunts and groans as they really dug deep to push themselves for that extra ‘up’ or to shave off that extra second or few off their run. Plus there was a TON of support, cheering, mumblechatter, and encouragement from everyone. That is what it is all about – pushing yourself and each other to do better and thus get better. The rain made things interesting, also cooled us off – I love running in a warm rain, it’s peaceful to a degree. But it NEVER slowed any of us down at all. When it was all said and done we were right at 6am so we moseyed back to the COT.

Announcements:
* Read the Newsletter
* Hog & Coyote coming up
* Float on the Catawba with CAH residents after H&C
* Gutters and Gringos coming up this weekend 6/10
Prayers and Praises
* Prayers for all PAX going through struggles, whether personally or within their family/loved ones
* Praises for all PAX pushing themselves today
* Praises to Flea for attempting this on a bum ankle, and prayers he heals quickly
* Praises to the FNG “All In” for posting in the rain, and pushing himself in the APFT.

Moleskin
Cornhole took a moment to mention something that I feel needs to be repeated here on the BB – the importance of cardio strength (in boot camp workouts, rucks, etc) and how running helps it. One PAX approached him a while back and mentioned how he was tired of being the 6, and asked Cornhole what to do about it. His response was simple – run. Running builds not only cardio strength, but mental strength. It builds up the life skills within you that F3 itself tries to invigorate – discipline, focus, strength, endurance, perseverance, and belief in yourself. The ability to push through the pain as you go that next mile further than before, trim that extra 10, 20, 30 seconds off of your average pace. Just as with any F3 workout where you have PAX there to encourage you, you can do the same with running. If you are wanting to become a runner or a better runner, running in a group is always better than running alone for they will challenge, pace, and teach you. I used to HATE running unless there was a ball involved and it was a sport. Almost a year later since joining F3, I absolutely love it and cannot get enough of it. I’ve run with some incredible runners, and they’ve pushed me to my limits. It hurt like heck at times, but it only made me stronger. If you open yourself up to the Sky Q and what He and F3 combined can do for you and commit yourself, it will be life changing in a most amazing way. For those who a considering entering the running world – enter a 5K, and it will give you a goal to strive for. Finish that 5K and you will have a renewed sense of accomplishment that will make you want to do more, something to build off of. To train – all it takes is once a week to start. There are plenty of running AOs out there for you. Push yourself, the PAX will be there to support you. Take that first step. If you do, you will not regret it.

Thank you and God bless,
NASA

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Pineapples, Biscuits and Audibles

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  • QIC: Anchorman
  • When: 06/05/17
  • Pax: Anchorman, Zima, Maximus, Crash, On The Rocks, Sweeper, Barry Manilow, McGuyver, Corruption, Airborne
  • Posted In: Flight Plan

10 Pax posted this AM to Flight Plan regardless of the light sprinkling in Fort Mill. This is a runner’s Backblast, so it’ll be short and sweet. There was no Q this AM even after a plea from the Site Q via Twitter. Boeheim was busy in San Diego running a swift 7:16 pace half marathon. Tclaps brother! Quite an achievement.

Anchorman offers to Q, informs us he and Barry Manilow will be running the Pineapple Loop while we could run the Biscuit Run to Hardee’s and back. We all set off as I mentioned to Maximus that the Biscuit Run wasn’t what I had in mind. He said “Call it!” “Audible!” So we ran the Funhouse BRR training special up Sutton, Right on NGR, Left into the big home section of Baxter, down the hill, loop around the cul de sac and return via a few different routes grabbing anywhere from 4.5 – 5.5 miles. Love how we can change things on the fly when needed (#starfish).

Point of note, the sprinkler action on Sutton hit us so many times high, mid and low it was like our own personal Sam’s Express Wash! Someone needs to aim those at the grass and get a rain sensor or two. It was refreshing nonetheless.

All this to say it was a great morning to sharpen each other, share some quality 2ndF and get better!

Announcements: Read Your Newsletter (There’s a lot out there)

BOM on Anchorman

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F3 Carowinds Day! – 10.14.2017 – It’s The Great Pumpkin F3 Nation!

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Hey guys, as some of you know I am a certifiable roller coaster nut and I have had the idea of a day out at Carowinds for F3 for a while now and I’m going to step out and see what happens.  If you want to come, please respond in the comments below, even if you don’t pay until later on.

Here’s the thang:

What – Day out for all Pax, M’s and 2.0’s at Carowinds, located on the NC/SC border.  The park offers world-class (not joking) coasters and thrill rides as well as a great kids section called Planet Snoopy.  If your 2.0’s are able to walk, they will have plenty to do.  If they are younger, there’s even a few rides for them too.  Lucy’s Crabby Cabbie is a thrill you don’t want to miss riding with your kids!  I’m being sarcastic there.

When – October 14 – 10:00 – 5:00

During the fall the park hosts both SCarowinds at night (not good for small kids) and The Great Pumpkin Fest (great for kids of all ages) during the day.  The Great Pumpkin Fest is included in your admission price.

Cost – If you are a Carowinds season pass holder, then admission is free.  If you need to purchase admission, I will am able to get us the group rate for at least fifteen or more.  Cost is $37.00 each including taxes and fees, which saves you about $12 per ticket off the regular rate.  Parking is not included and runs about $20 per vehicle.  When you are ready to HC, please send your funds to Drop Thrill at coasterwes@ bellsouth.net (PayPal).  If we end up not getting 15 people, I will refund your money and we will decide what to do at that point.

Food! – We will eat on our own and you are free to do your thang with your family.  You can bring a meal and keep it in your vehicle, then get your hand stamped and leave to picnic at your car, then come back in the park.  The park has a lot of options too available for purchase.

Note: Due to SCarowinds, the regular admission and group admission is only from 10:00 – 5:00 during weekends in September and October.

If you want to stay after we wrap up for the day and attend SCarowinds, you will have to exit the park and buy a separate ticket on your own if you just haven’t gotten your blood pumping enough by then.

Feel free to throw out any questions and please HC below.  I look forward to riding Fury 325, my #1 favorite coaster with you guys and your families this October!

Deadline to pay is October 2!

More info – http://www.carowinds.com/

 

 

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4 Headed Monster Pre-Blast

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Yea Yea we have all heard of the dreaded 3 headed monster workout. 3 Q’s take turns devastating the PAX for 45 minutes of misery. That’s cute and all but have you ever heard of the 4 headed monster? Let me paint the picture of the pain that will ensue as Sauerkraut takes the hand off as site Q from Chicken Wing. ALL the past site Q’s will return for a special 1 hour edition of Tomahawk June 12th. We will travel from past (Ringer and Birdcage) to present (Sauerkraut and Chicken Wing) in a no holds barred 15 minute each nuke your body session. This is something you both want to be at, and want to miss. All the cool kids will be there. Don’t forget, 5 sharp on June 12. YOU’VE BEEN WARNED

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The Armory – Rain or No Rain…that is the question

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  • QIC: Cake Boss
  • When: 06/05/17
  • Pax: Tesh, Peabody, Assassin, Chicken Hawk, Smithers, Cross Check, Uncle Cracker, FNG-Romeo, Moulder, Sasquatch, River Rat, Wegmans, Mission Impossible, Chedda, Trucker, Spitz
  • Posted In: The Armory

17 men came to pick things up and put them down at The Armory. I thought for sure the crowd would be light considering it was “moist” on the ground. However the PAX never disappoints and the cars came rolling in one after the other.

Faith is the theme of the month. What are the things we have the most faith in???

Away we go……

Mosey around FHC building to back parking lot for COP

  • SSHs
  • Windmills
  • Merkins
  • Squats

Mosey to front of FHC

  • High knees
  • Butt Kickers
  • Karaoke up and back
  • Mosey back to bells

Grab bells and mosey to Funeral Home

  • 20 Curls
  • 20 Shoulder presses
  • 20 Tri Extentions
  • 20 Upright Row

Mosey to steps of FHC building

  • 20 Squats
  • 20 American Hammers
  • 20Lunge Pass thrus
  • 20 Full Sit ups

Mosey to Funeral Home

  • 20 Concentration Curls
  • 20 Bent rows
  • 20 Skull Crushers
  • 20 KB swings

Mosey to steps of FHC building

  • 20 Calf Raises
  • 20 Leg raises
  • 20 Box Jumps
  • 20 Hello Dollys

Wrap up

  • 10 Curls
  • 10 tri extentions
  • Bear Crawl to steps
  • 20 dips
  • 20 derkins

COT

Prayers for Smithers grandfather, Trucker’s family and all spoken and unspoken prayers

Welcome FNG Romeo (as in Alfa Romeo).

Faith in breathing is probably the most taken for granted thing. Don’t take this life for granted. Know Sky Q today and live for is kingdom not ours. Be the men and leaders he made us to be.

Cake Boss!

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The Ranch – Rock n Roll Express

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  • QIC: Cake Boss
  • When: 06/01/17
  • Pax: Cauliflower, Chedda, Craw Daddy, Novocain, Chicken Wing, Back Draft, Straight Up, Maximus, Mainframe, Stang, Kielbasa, Snap Hook, Sugar-bug, Bonsai, Trucker
  • Posted In: The Ranch

16 Men came to The Ranch on this fine morning to have a slice of Cake Boss rock n roll. After greetings and some Sammy Hagar, I can’t drive 55, we all grabbed our slice (1 square paver stone) and took off for a mosey.

The paver is representative of whatever we are carrying this week. I mention this week because it seems the burdens we carry change from week to week. Marriage, kids, work, anger, time management, etc. and etc. Whatever it is……it needs to be dealt with and not ignored.

The Thang:

Mosey to Springfield Middle School, down around main drive up to front of School for COP. On the way do some karaoke, high knees, butt kickers, backward run to front of flags.

·         SSHs

·         Squats

·         Merkins

·         10 Burpees  for da challenge (Day 1)

·         Imperial Walkers

·         LBCs

·         Some other stuff

Mosey to the back of SFMS and wall sit. Count off in 1’s and 2’s

·         1’s wall sit doing presses with paver

·         2’s Bear Crawl up hill and mosey back with paver

·         Flapjack

·         1’s wall sit doing presses with paver

·         2’s run down to stop sign and back

·         Flapjack

Mosey to back of SFMS

·         1’s doing flutters paver

·         2’s 7 stop suicides (crowd pleaser!!!)

·         Flapjack

Warm up was over…time for meat of this tour. Mosey to Gym entrance and we found some bigger rocks. Cinder Blocks awaited us and so we partnered up and do some more work with a little bigger burden.

·         Partner 1 takes lap around parking lot

·         Partner 2 does exercise with cinder block until Partner 1 comes back

·         Flapjack

o   LBCs

o   Squats

o   Lunges

o   Merkins

o   Monkey Humpers

o   Mtn Climbers

o   Freddy’s

o   Russian Twist

o   Diamond Merkins

o   Box Jumps

o   Dips

o   Donkey Kicks

We ran out of time before getting through all the exercises, but the men carried the blocks and pavers all the way back to COT…..good half mile. Excellent work by all!!

We are all carrying something that is keeping us from being the best we can be for Sky Q, M’s, 2.0s community. Whatever it is it needs to be dealt with and not ignored. You got Sky Q and your brothers around you. No excuse to go it alone……address it. Little issues turn into bigger ones…..paver….into the block……don’t think you can control things on your own…..reach out to your support that stands in the Circle with you each morning and leave those burdens at the foot of the cross.

Thanks Backdraft for the Q

Read newsletters and get involved in something. Lots of Good happening in the PAX.

Cake Boss

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Saturday in Paradise

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  • QIC: WhatDid
  • When: 06/03/2017
  • Pax: Change order, Optimus prime, Fig, Peabody, Ellie (2.0), Jackson (2.0), ChickenHawk, TPS, Bridgegate, All Star, Benjamins (FNG), miss match (FNG), ju ju, WhatDid (QIC)
  • Posted In: The Fort

With only 8 Pax and 2 2.0s in attendance at 9 am we did a little OYO stretching to give the soon to be in attendance Pax time to get there. After about 5 minutes I decided to have us mosey through the neighborhood. The purpose of the mosey was to warm us up but more importantly it gave us an opportunity to let the men and kids know that we were there and ready to workout. It worked….

As we moseyed Peabody’s 2.0, Jackson ran into a friend, All star ( AJ), along the run. It was awesome to see the connection of these kids and the fun they embarked on this Summer morning.

We finished the mosey up past the church and backed down to the water park – which was heavily shaded. There we circled up and …

  • 25 SSH IC
  • 15 Imperial Walkers IC
  • 15 Hilly Billy Walkers IC
  • 15 Mountain Climbers IC
  • 15 Plank Jacks IC
  • 15 Seal Jacks IC

After we finished up COP we moseyed over to the path that cuts through the park and found a sitting wall….there was no sitting but it was a great shaded spot for….

  • 10 Jump Ups & Squats on the Wall
  • 10 Single Leg up Squats and down
  • 15 Dips
  • 15 Incline Merkins
  • Rinse And repeat

While were executing the above exercise, All Star was begging us for some basketball. So..without further ado we moseyed over to the basketball court. For a little added warm up we did the inch worm across the court prior to shooting around.

When we got to the courts a few more young men showed up and joined us. The shoot around…we all lined up and took turns hitting a shot. The thang…you missed your shot, take a quick lap around the court.  Not surprising, there was more running than shots made.

Post the shoot around, we teamed up in teams of four. We had the young men captain the team and pick their squads.  Surprising, Charles Barkley, better known as Optimus, was picked. I’m not sure what these kids were doing but their loss meant my team would have the big man.

We played two games up to 5.  JuJu’s team went 2.0 and he hit the game winning shot of a 4-4 tie to win 5-4 and secure the championship.

We finished up with a quick mosey around the courts and circled up around the cooler filled with waters, oranges and popsicles.

At name-a-roma we named two new little FNGs.  Mix Match, who is maybe 6 years old and was rocking everything that that mixed it up a bit…mix match socks with flip flops but hit more jump shots than his entire team in game 1 (true story).

Benjamins…short for Kelvin Benjamin of the panthers.

  • Announcements:
  • CAH tubing trip next week.
  • Gutters & Gringos next week

Prayers:

  • Optimus buddy lost his engineering job. Prayers as he has two kids in college, one at a little known place called Stanford
  • Marriages…all marriages for continued support among our pax but extended to friends and family.
  • Continued support of the Paridise AO. There is a lot of opportunity in this community and we will make the impact God has intended us to make.

Change Order took us out..thank you!

It was an honor to lead this workout.

Out –

WhatDid

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Hot and Sweaty at The Fort

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  • QIC: Bonsai and Lutefisk
  • When: 6/3/2017
  • Pax: Gernomio Cornhole Peabody airborne quack attack Dixie chicken little john atomic q jiffy iron bird sparkle FNG - butterbean nomad pitz fall guy Ginsu FNG - Charbroil lulu peah Lincoln log
  • Posted In: The Fort

When preparing for the workout I reached out to Lutefisk to see if he wanted to join me in Qing today’s workout.  He quickly responded back “yes”.  After about the first 10 minutes I was wishing I didn’t do that.  He brought some pain very quickly.  Also I have to admit I was thrown for a loop when 22 Pax showed up.  I was expecting around 10 and everything I had on the winkie was planned for that number.  This was a great problem to have and luckily there are plenty of things to do around WEP so I was able to improvise very easily.

Warm up:
SSH
Windmills
Flutter Kicks
LBCs
15 Krakken Burpees

The Thang:
With Partners
-Broken wheel barrow down and switch and come back
-Partner Derkins (100 cumulative)
– Bropee – (simultaneous burpee and high five your partner on the jump) 10
– Squerkin (P1 does merkin P2 does squat while holding P1’s feet) 20 each
Happy Jacks – SSH with 2 jump squats every 4 SSH (4)

Handed over to Bonsai to finish the rest of the workout

At this point during the exercise YHC pulled everyone together for a conversation regarding Faith and how it affects our lives.  Plus I needed a few minutes to catch my breath after the beatdown Lutefisk provided.

Next we moved over to the playground where we counted off (1-4).  Then we went through several rounds of exercises
1. swinging derkins
2. pull ups
3. Run to the statue and back – Rotate when group gets back from the statue
4. Plank jacks

Second Round:
1. feet in swing – knees to chest
2. squats
3. LBCs
4. Run to the statue and back – Rotate when group gets back from the statue

After the second round I realized it was only 7:34 and people were looking gased including myself!!  I quickly realized I needed to slow things down a bit to make sure I could make it through the next 26 minutes of the workout.  Its crazy how the summer humidity will make things a lot harder.

Next we all lined up along the playground facing the statue on the side of the hill and did twisting lung walk over to the path.  From there we did several different exercises that were still difficult, but things I felt could help slow the heart beat down.

Started off with American Hammers
Line up in 4 groups and do reverse bear crawl up to the statue and bear crawl back down.
More LBCs when everyone finished
Line up in 4 groups and relay sprint to the statue and back and tag next in line.  Repeat 2 times

Next we moved back over to the playground for another round:
1. swing tricep extensions
2. SSH
3  Hold plank
4. Run around playground – rotate once one lap is finished
5. Burpees – try for 10

After completing all of that we moved to COT where we named Butterbean and CharBroil.  Welcome gentlemen we are glad you came out and joined us.

It was a pleasure to lead the pax.

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