Kriss Kross Jacks will make you jump jump!

2016-11-08Leave a comment

QIC: SkateOrDie
When: 11/05/16
Pax: General, Beast, Atlas, Mary Lou, Ringer, SkateOrDie
Posted In: The Reservation

So, I was asked to guest Q The Reservation on 11/5 and not having been there for a workout before quickly jumped at the opportunity.

Warm-up: Disclaimer having been disclaimed, we started a slow mosey from the front parking lot of Indian Land Elementary School, around the bus loop, across the grass to the right side of the bus parking lot where the PAX partook in some high knees, butt kickers, toy soldiers, karaoke, dynamic stretching, and accelerating sprints to get the blood moving. We then circled up at the back of the bus parking lot for warm-ups – SSH, Windmills, Seal Jacks, Imperial Walkers, Peter Parker/Parker Peter, and Kriss Kross Jacks.

The PAX then mosey’d around the back of the busses and found The Thang!

The Thang – “The Wheel of Pain”

The Wheel of Pain consists of 6 stations located around a central hub, all marked by cones. Each station (2 – upper, 2 – lower, 2 – cardio focused stations) had 3 exercises listed, 1 for each rotation. The cone located at the central hub had 6 ab exercises listed, where the PAX would return after performing the exercise listed at each station and complete ab exercises (AMRAP until the 6 comes in and completes 10 reps).

Station 1 – Upper – 10 merkins/10 derkins (cinder block); 20 burpees; 20 curl & press (cinder block)

Station 2 – Lower – 20 squat jumps; 20 jumping lunges; 20 bomb jacks

Station 3 – Cardio – 5 4:1 SSH:Ground Touch; 20 SSH, 1 suicide

Station 4 – Upper – 10 diamond/10 wide arm merkins; 20 carolina dry docks; 20 shoulder taps

Station 5 – Lower – 20 monkey humpers; 20 alternating back lunges; 20 sumo squats

Station 6 – Cardio – 20 mountain climber; 20 plank jacks; 1 down and back sprint

Hub – scissor kicks; LBCs; dying cockroach; plank; american hammers; freddie mercury

The rules of engagement were provided: focus on form; modify as needed, but challenge yourself; encourage each other.

The tunes were set – while not quite the audio bliss of Kriss Kross (RIP Mac Daddy), we listened to a close second: Pandora’s Godsmack channel.

After completing 3 rotations, there was enough time to mosey to the playground and have each PAX lead the group in an exercise of choice. On the way back to COT, the PAX found some wall to perform people’s chair and balls to the wall. Once at COT, the group performed count-o-rama, name-o-rama, announcements, prayers/praise and discussed Margin – specifically, how it is important to not only make decisions that make the most of the time that you have and are in the best interest of yourself and family, but also make decisions that push you outside of your comfort zone to challenge and sharpen yourself as a HIM.

Thanks to General for the invite and the PAX for their support as we challenged one another!

Enjoyed the bro-ship!

TClap |

Election Day – do you know your 44 presidents?

2016-11-08Leave a comment

QIC: Trucker
When: 11/8/16
Pax: Gilmore, Rayburn, Goffer, Beacon, Culture Club, Ditchwitch, Change Order, Anchorman, Gridlock, Socrates, Baitshop, Assassin, Senator Tressel, Deep Dish (FNG)
Posted In: The Ballroom

By an act of Congress in 1845, the first Tuesday following the first Monday in November was designated Election Day for future presidential elections. The first such election took place on November 7, 1848. So, as it is November 8, 2016 and it falls upon us to participate in our civic duty to vote today. But since many of our PAX well past our high school civic class, who can recite all 44 presidents in order (other than Socrates)? So I figured it would be beneficial to go back to HS civics class and at the same time work our brains and body at the same time.

So the Thang:
Mossy to industrial building parking lot and circle up for COP. Conduct a few 10 count exercises then define the lesson plan:

Assigned an exercise per president per term – tried to connect a theme between presidents name/tidbit with the exercise:

1. George Washington: Hero of Revolutionary War = 1 – burpee
2. John Adams: Father of the Navy = 2 – carolina dry docks
3. Thomas Jefferson: A great scholar and founder of UVA = 3 – smurf jacks
4. James Madison: Father of the constitution = 4 – merkins
5. James Monroe: Father of Foreign Policy = 5 – monkey humpers
6. James Quincy Adams: Son of our 2nd President = 6 – sprint to building and back 6xs
7. Andrew Jackson: 1st president to survive assassination = 7 – American hammers
8. Martin Van Buren: 1st president who was born in the US, loved drinking Champagne = 8 – burpees
9. William Harrison: Had the longest inaugural speech and 1st to die in office = 9 – Bobby Hurleys
10. John Tyler: 1st Vice President to become president due to death = 10 – shoulder taps
11. James Polk: Launched the Mexican War to get CA & NM = 11 – peter parker
12. Zachary Taylor: 1st President with no political experience, a war veteran = 12 – decline merkins
13. Millard Fillmore: Established trade with Japan = 13 – Makhtar N’Diayes
14. Franklin Pierce: Gave inaugural speech without any notes/script = 14 – parker peter
15. James Buchanan: Only un-married President = 15 seconds of honeymooner
16. Abraham Lincoln: Delivered the Gettysburg Address and stopped slavery =16 –LBCs
17. Andrew Johnson: Before politics was a tailor in Tennessee = 17 – plank jacks
18. Ulysses Grant: The hero of the Civil War = 18 – imperial walker
19. Rutherford B Hayes: Known as Rutherfraud = 19 – Russian twists
20. James Garfield: 2nd President to be assassinated = 20 – windshield wipers
21. Chester Arthur: Established the Civil Service Commission = 21 – air squared (people chair with clap)
22. Grover Cleveland: Served 2 terms non-consecutively = 22 – calf raises
23. Benjamin Harrison: Grandfather was the 9th President = 23 – Hydrualic squats (KneetarN’Diayes)
24. Grover Cleveland: Panic of 1893 produced a severe national depression = 24 – chinook squats (w Moroccans night club)
25. William McKinley: 3rd President to be assassinated = 25 – mountain climbers
26. Theodore Roosevelt: Established the National Parks and a great outdoorsmen = 26 – side straddle hops
27. William Taft: Weighed over 300 pounds (needed F3) = 27 – seal jacks
28. Woodrow Wilson: Signed the Treaty of Versailles = 28 – wide arm merkins
29. Warren Harding: Played poker and drank during prohibition = 29 – hello dolly
30. Calvin Coolidge: Known as Silent Cal = 30 – crunchy frog (X&Os)
31. Herbert Hoover: Was blamed for the Great Depression = 31 – squats
32. Franklin D Roosevelt: “The only thing we have and fear itself” = 32 – WW II situps
33. Harry S Truman: Dropped the Atomic Bomb and practiced the piano 2 hours a day = 33 – bombjacks
34. Dwight D Eisenhower: Ended the Korean War and established the National Highway system = 34 – calf step ups
35. John F Kennedy: Youngest elected President = 35 – flutter kicks
36. Lyndon B Johnson: Engaged the US in the Vietnam War = 36 – lunges (single leg)
37. Richard Nixon: Watergate & “ I m not a crook” = 37 – prison squats

We only got through President #37 before having to mossy back for COT
The remaining presidents and exercises on the lesson plan:

38. Gerald Ford: 1st President to hold office w/o being elected by the people = 38 – gas pump (LBC to Dolly)
39. Jimmy Carter: Was a peanut farmer = 39 – curb dips
40. Ronald Reagan: Survived assassination and oldest elected President = 40 – lunge right
41. George H Bush: Initiated Operation Desert Storm = 41 – lunge left
42. Bill Clinton: “I did not have sexual relationships with that woman” = 42 – head bob merkins
43. George W Bush: Lead war on Terrorism = 43 – gorilla humpers
44. Barack Obama: 1st African American President = 44 – ballerina (squat with calf raise)

Lots of complaining regarding the # of X/Os and Makhtar N’Diayes having to be done on the pavement, but looking back, should have shorten COP since this was an extended COP workout. Great work by the PAX. Everyone but Senator Tressel received an A+ on their test, he only received a D+ due to constant complaining.

As always an honor to lead. Welcome Deep Dish (FNG). A reminder as today is election day. For most of us, today is a challenging day and a difficult day in selecting who should lead this wonderful country of ours. But as David Chadwick preached on Sunday, it is our duty to vote for GOD. HE will have the ultimate power in the direction for all of us and that he is our sole leader. Trusting in him and his words will only make us, as an individual and as a nation, stronger.

Read the newsletter and F3 Xmas Party 12/17/16 – BE THERE!!!
Prayers were not captured on phone, so i apologize. Prayers to those said and un-said.

Class dismissed,
Trucker, PhD in nothing

TClap |

Passing the torch after poppers

2016-11-07Leave a comment

QIC: Chicken Wing
When: 11/07/2016
Pax: Huckleberry, Dark Helmet, Skater Die, Ringer, Socrates, Peabody, Java, One Niner, Birdcage, Geronimo, Chicken Wing
Posted In: The Snake Pit

YHC had the honor to join 10 brothers in the Gloom at The Tomahawk. What a great AO! Bourne and I will be co-site Qs and looking forward to continuing in the strong pedigree of Ringer and Birdcage, both of whom were present for the very formal and scripted passing of the flag from one site Q to the next. Conditions were stellar with clear skies and temps in the mid-40s. Disclaimer was disclaimed and we were off

Long Mosey around the parking lot with Butt Kickers, High Knees, side shuffle, and Jogging. At the back of the school, we circled up for our warm up.

Warm UP
Windmill x 10 (Slow IC)
Foward SSH x 20 (IC) We were very coordinated in the darkness. Nothing to see here.
Merkins x 10 (Slow IC)
Mountain Climbers x 20 IC

Finish mosey to corner of school and grab some wall
Wall Tar N’Jai x 10
60 or so Count People’s Chair
5 inch worms

AMRAP for MARCKS….variable count and spell check required. Great mumble chatter, Java was way quick, someone better check to see if the coupon is paper mache
Merkins with R and L arm on kettlebell x 10
Arm Curls – 15 on each arm
Rows – 20 on each arm
Triceps with the bell. Tri is silent. x 25
Kettlebell Swing x 10
Sprint around island at the other end of the lot. PAX added the “around”. Hard chargers, great group of overachievers.

5 rounds took about 20 minutes

Finished with goblet squats waiting for the 6.

Circle up for 8 MOM.

PAX lead, each took a turn.

9 total exercises as Peabody and Socrates had to bolt early.

COT.

NMM

Announcements, praises and prayers were light, but we have a great praise for Java and his news. Congrats!

What a great group of PAX. This was a great time Qing today and an honor to lead. T claps to Birdcage for having an overdue handoff of site Q, 12 months is a little long…voliservitude at its finest. That along with untimely jalepeno poppers coupled with 8 MOM made it a memorable handoff.

Lord’s Prayer.

TClap |

Baker’s Dozen of Biscuits

2016-11-07

QIC: Gears
When: 11/07/16
Pax: Gekko, Senator Tressel, Deacon, Zima, Aquaman, Funhouse, Rebel, Repeat, WWL, Corruption, Green Wave, Longshanks, Gears
Posted In: Flight Plan

13 men set their clocks back to make it to Flight Plan for a Biscuit Run.

The Thang:

Various Speeds and Particularly High Quality 2nd F for a Hardees Loop from Baxter Starbucks.

NMM

YHC had a mini-sermon on the benefits of the Back Blast, even for the #RunClub workouts like this one. When I debated my first workout, the #Grantan kept telling me to just “show up”. I dove in headfirst and that worked for me, but think of the guy who is hanging on to Excuse #1. He wants to know as much as possible before taking the plunge, and without details, he’s afraid to ring the First Bell. The Backblast sets expectations, despite the fact that every workout is different due to the shared leadership model that makes F3 fresh and new daily. On top of this, reinvigorating male leadership for a VQ is much easier when you have examples. So… when you Q, remember that the BB is there for the Sad Clown, who will become a VQ.

Honor to Serve.

TClap |

Board of Discomfort

2016-11-07Leave a comment

QIC: Old Bay
When: 11/05/16
Pax: Rocky Top, Quickbooks, Barry Manilow, Gilmore, Anchorman, Rainbird, Condiment, Old Bay
Posted In: Millllkshake

Zima asked YHC to sub for him as Q of TheYard this past past weekend. I had planned on saying yes anyway, but there was no way I could say “no” when provided an idea for the Weinke. We all know Zima’s ideas are notoriously terrible.

The Board of Pain is a mid-summer special of Jekyll. The idea was to bring this gift to TheYard, in a moderate flavor. Enter the “Board of Discomfort”. Same great exercises, but half the reps and recovery-run distance.

YHC added in some questions and contemplations on the 3rdF theme of the month: Margin. After each exercises, Pax were to read the one of the questions/do’s/don’ts taken from the theme document, and give it some thought as they ran the recovery segments.

Warm-up
Mosey around the FMMS parking lot to the basketball courts, then circle up for warm-up.

– SSH x15 (IC)
– Windmills x10 (slow and IC)
– Imperial Walkers x10 (IC)
– Peter Parkers x12 (IC)
– Parker Peters x12 (IC)
– Low Slow Squats x10 (IC)

Shmosey to the covered area near the basketball courts for a quick discussion about Magins. YHC read the introduction from the theme document, then instructed pax on the Board of Discomfort.

* Burpees – 30
* Calf Raises – 75
—-> 25 regular
—-> 25 toes pointed in
—-> 25 toes pointed out)
* Ski Abs – 50
* Merkins – 50
* Deep Squats – 50
* LBCs – 100
* Carolina Dry Docks – 50
* Russian Twists – 50
* Mac Tar Jai– 50
* Jump Squats – 50
* Mountain Climbers – 50
* Shoulder Raises – 100
* Mary Catherines (ie Jumping Lunge) – 50
* Hello Dolly – 100
==== This was as far as we got =====
* Wide Arm Merkins – 50
* Squat Jacks – 50
* Nippler– 50
* Burpees – 30

During run recovery after each exercise, pax where to think about the appropriate question/thought.

* After Burpees –> How have you squandered the Margin in your life in the past?
* After Calf Raises –> How can you consume less to give more?
* After Ski Abs –> How can/have you create a safety net to protect your time with God, Spouse, and your children?
* After Merkins –> Who do you look to as a model for generosity? What do they do differently?
* After Deep Squats –> How can you fully trust God with the resources you have been given? Not just money.
* After LBCs –> How much time per week do you give to the most important things in your life?
* After Carolina Dry Docks –> How available are you to respond to God?
* After Russian Twists –> Do build margin into your schedule to spend time with God
* After Mac Tar Jai –> Do live life open handed
* After Jump Squats –> Do focus your resources on areas that are of significance
* After Mountain Climbers –> Do say no to many good things to say yes to the best things
* After Shoulder Raises –> Don’t hoard the blessings God has given you
* After Mary Catherines –> Don’t be afraid to say NO to a demand that interferes with creating Margin
* After Hello Dolly –> Don’t try to build margin with speed
* After Wide Arm Merkins –> Don’t be fooled that what you consider “required” is really an excuse and a distraction.

At COT, we talked about how intensional use of our margins is like exercise: if we aren’t working to improve how we are using them, we are sliding backwards. A particular definition of Margins struck me as appropriate for the theme of the month: “an amount by which something is won or falls short”. Our individual battles to expand God’s Kingdom is often won or lost in the margins.

Thank you men of TheYard for allowing me the opportunity to lead. It was an honor to serve such a fine group of pax.

TClap |

The shadow from the starlight is softer than a lullabye…Rocky Mountain High (Colorado)

2016-11-07Leave a comment

QIC: CSPAN
When: 11/03/16
Pax: Sparky, Der Temo, Psycho-T, CCR, The Doctor, Switch, Big Bird, Ralphie, McEnroe , Wall Street, Die Hard, The Fresh Prince, & The Option
Posted In: Uncategorized

I spent the first 19 years of my life in Arvada, Colorado about 30 minutes from @F3Littleton and their first class AO

Conditions were perfect for November, clear, dry, and 44 degrees

Great group of men decided to show up, CCR made the commute from @F3Nashville

Disclaimer in detail with no lawyers present

Fast mosey downhill to the corner of the school lot

COP in cadence (we don’t follow the lexicon? – gave me a chance to smart ass my way through the exercises all in cadence to 10 repetitions)

Line up along curb for #arloader series, all of my favorites to loosen up my legs from the high quality Frontier Airlines flight

Switzer to review F3 Mission Statement…we got close…burpee broad jump penalty enforced a few times until we got it right

100 reps with sprints down and back of CDD, LBC, and Squats

Moset to flag pole for Pledge of Allegiance

Line up for 30 yard sprints x 8 repetitions

Times up

Mosey to COT/Prayer or Praise/BOM

Naked Man Moleskine

-Very fun group with quality #mumblechatter
-You have something that other men need, bring them to F3 #ABH
-Thank you for the opportunity to Q
-Never been to a workout where 2 random dudes toss fireworks at us…#weird
-I have been thinking how odd it was that the two grown men tossed fireworks at us, I think they really did need the prayer, because that situation would have quickly escalated if I would have went and confronted them…#ISI and appreciate the advice to let it go…
-Here is the link to Freed to Lead as it might help explain why we do what we do in F3 that makes us different “https://amzn.com/0991238109”
-My #sermon was on CONCENTRICA: The circular rings formed by a man’s relationships on the Big Ball. (think a big archery target)

1. First Ring: M

2. Second Ring: Shorties

3. Third Ring: Shield Lock

4. Fourth Ring: Blades

5. Fifth Ring: Mammon

Each one has a place, and you can only develop the vertical relationship with The Lord once you figure out how to manage the horizontal relationships of this world

I may have made the workout too easy as the altitude was real, but I really showed for the #sermon…and I was the #wardaddy

Expect to see me again on my next trip

Be a better man today than you were yesterday,
AYE!
CSPAN

TClap |

Operation Sweet Tooth- Time to make an IMPACT

2016-11-06Leave a comment

QIC: OLIVE
When: 11/06/2016
Pax: ALL
Posted In: Uncategorized

So today marks the 6 month anniversary of Sweet Tooth’s passing. Let alone a difficult day but a difficult past week with Halloween, All Saints Day, All Souls Day and a special Mass for those lost with St. Marks Church. But, as difficult as this road has been and will continue to be until the last breath I breath, there is a reason to keep on fighting…to live in all that is great with Christina; Operation Sweet Tooth.

To us, only a short 6 months has felt like an eternity without having our precious baby by our side. The countless moments we miss can never be replaced. All we can do at this point is honor her by helping kids, who need our help. I am calling on you, the Pax of F3 Nation and FiA Nation to aid in that support. The purpose of Operation Sweet Tooth is to provide smiles, comfort, and peace to those kids who need it most and to let them know…that strangers care. This I is something that is bigger than me…bigger than you…this is real life. As awful my family feels, there are children, and their parents, (if they have any) that may feel worse and more sorrowful than we are. And together, we can make a difference. The decisions we make today can have a ripple effect that can last a life time. It’s time to roll up our sleeves, empty our pocket books and humble ourselves for the betterment of those less fortunate.

My family and I are eternally grateful for all the support we have seen already. You know who you are. All the plans, establishments in consideration and willingness to support her, has made this family truly humbled.

Now, as the first “official event” it is time to make a huge impact on children. What started out as a concept has transformed into an entity. Operation Sweet Tooth is officially a 501C3, a non for profit business. The mission is to provide children hope, peace and comfort though toys, money or companionship and to let them know a stranger cares. That was what Christina was all about. Currently, DDP of Isotope and his business partner is working on our official website. We intend to fulfill our lives for the benefit of children who need our help. But I will be honest, we are using this platform to help with our mourning, and healing, and to give us hope and reason to survive, live and maybe one day, not anytime soon, thrive.

Entities to benefit from our efforts are Levine’s Children Hospital, homeless shelters, orphanages, special needs establishments and anything else that caters to children. Truthfully, any organization that supports children has our support. I have been asked by the Pax about Jeff Gordon’s Children Hospital…this is where Christina passed away…and many mistakes were made. Although maybe their intentions are good, for the purpose of this first drive, my wish is that this organization is not honored. You want to know? Ask me and you will have no problem with my decision! Other than that, you have our support if it supports children in need.

That said, I want to make sure this is a complete success and gets the notoriety it deserves…not for me…but for the cause. Please let me know how many toys or items you have collected so I can send the prayer cards that should accompany them. I have two thousand! Wondering if we can beat that? I also want pictures for our future website, OperationSweetTooth.org. We will have current events/fundraisers to who the impact we are having on our communities.

For my brothers is Isotope/NoCo, if you cannot make the Christmas party, please let me know. I will be encouraging the Pax to bring items at their local Friday workouts. MQ’s, please touch base to make arrangements for pickups etc.

I will let everyone know when the website is fully operational. As well as FB, Instagram etc. As of now, only @OpSweetTooth on Twitter is functional. Of course any questions you have you can send there or @F3_Olive, operationsweettooth@yahoo.com or operationsweettooth@gmail.com

I want to personally thank each and every one of you for supporting OST. I will be honest, I hate that I am doing this. I should not have to be. But I will do anything to honor her, HIM and ensure that I get the opportunity to see her again. This is our calling, whether welcomed or not to have an impact on lives that far reach above and beyond ours….and I believe, rather I know…this is what we are supposed to do, under our circumstances…and I am humbled by your support!

Lastly, this is a movement to bring awareness to to myocarditis. The heart condition that killed my daughter that was undiagnosed…and unrecognized. The medical community failed her. I don’t want that happen to anyone again, even if it does not bring my baby back!

myocarditisfoundation.org

-Olive, Jager and Happy Meal

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40 Yard Sprints and some Other Stuff

2016-11-06Leave a comment

QIC: Geronimo
When: 11/4/16
Pax: Chicken Wing, General, Geronimo (QIC), Kielbasa, Senator Tressell, Skate or Die
Posted In: Varsity

Weather was perfect for a Varsity tryout.

Warm up lap, down the hill to Sugar Creek ES and around the bus loop. Stop for a COP with some of the standards and some not so much (goof-balls). Mosey back to the top of the hill to really get busy.

The Thang
5 Pull ups
40 ish yard sprint out and back
5 Brick Plyo Merkins (Hop down and back up for 1 rep)
40 yard sprint
10 each direction Apollo Ohno (speed skaters)
40 yard sprint
Repeato
Next round add 20 double count flutter kicks
Repeato until time

NMM
Definitely was pushing the redline on the tach today and I was somewhere between the middle and back of the pack. Was looking for a way to mix a lot of sprints in without being too long to keep some of the more speed challenged (me) with the rest of the group. It was a fun day to end a pretty taxing week of working the night shift. By my count everyone completed the circuit 4 1/2 times.

Privilege to lead such an awesome group of men.

Geronimo!

TClap |

Operation Sweet Tooth Pre-Blast – F3 The Fort/Rock Hill Regions – UPDATED 11-20-16

2016-11-06Leave a comment

QIC: Longshanks, Stang, Big Papi, Italian Job, Olive
When: 12/17/2016
Pax: All PAX of The Fort, The Rock and anywhere else in York and Lancaster counties.
Posted In: Uncategorized

UPDATEs for 11-20-2016

1. We will start collecting toys and gift cards on Saturday December 10th. If you can’t make it to the Christmas party then either give to the Q/Site Q/or someone attending the Christmas Party from 12-10 to 12/17.

2. Chicken Hawk has an anonymous donor that will match gift card donations up to $1500. See item 3 in the original pre-blast for what kind of gift cards are needed.

As many of you know, our good friend Olive lost his precious 8 year old daughter Christina (2.0 name Sweet Tooth) this past May. To honor her memory, Olive created a charity named Operation Sweet Tooth. You can read more about it here:

http://f3nation.com/2016/10/09/operation-sweet-tooth-update-october-9th-2016/

So what does that mean for us as part of F3 – The Fort and F3 – The Rock?

1. In Support of Operation Sweet Tooth, we will be collecting items for both the Childrens Attention Home and Levines Childrens Hospital.

2. We will be partnering with FIA to collect items through the F3 Christmas Party on December 17th. All gifts will be donated between then and Christmas.

3. Suggested Donations for Childrens Attention Home include: action figures, baby dolls, art kits. board games, and gift cards to box stores and restaurants (for the older kids).

4. List of Donations for Levines is here: https://www.carolinashealthcare.org/documents/lch/donation-wish-list.pdf

5. If you can’t make the Christmas Party then we will find a way to get your donation. More info to come on this later.

6. If you have any questions please feel free to ask me or Stang, Big Papi, or Italian Job.

7. Olive has the Q at The Fort (WEP) this Saturday November 12th. Hopefully he will have some time to share with us his message. Lets give him the support he needs.

Time to be a #HIM

Longshanks

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Field of Burpees

2016-11-05Leave a comment

QIC: Crab Cakes
When: 11/05/2016
Pax: Socrates, Maximus, Peabody, Callsign Charlie (FNG), Airborne, Longshanks, Ginsu, Tesh
Posted In: The Fort

9 brave men searched for their gifts, strengths, and successes throughout Downtown Fort Mill this morning. From the sounds of it – if you accept a dinner invite from Ginsu you also accept your fate of posting to The Fort the following morning. One FNG found out dinner with Ginsu is not all beer bread spinach dip and a nice Cab. We ran through the disclaimer and also asked the question – What do you see in the mirror? If you’re like YHC you see your weaknesses, past sins, and past failures. However, the #SkyQ sees your strengths, your gifts, and your past successes. He knows everything about you yet He looks beyond the negative and finds the positive. Imagine if you looked in the mirror and saw you as He sees you. Imagine how that would change your day and the day of your loved ones. The Pax were asked to think about their strengths as we embarked on this cool crisp morning.

The Thang:

Little baby jog to the 160 Lot for dynamic warmup:

High Knees

Butt Kickers

Side Shuffle Left

Side Shuffle Right

Karaokes Left

Karaokes Right

World Wide Leaders (Power Skips – #trademark)

Long Strides

75% Sprint

There – you’re warmed up. Let’s Mosey.

Little baby jog to the Springs Building entrance for some Step Downs (yes they are different than Step Ups) 20 on your right – 15 Derkins – 20 on your left. Let’s Mosey.

Little baby jog to Veterans Park for the Pledge. Veterans Day is coming up this week – time to remember and reflect on what was sacrificed for you and your loved ones.

Froggers x 10

Peter Parks x 10

Mountain Climbers x 10

Parker Petes x 10

Little baby jog to the Downtown Fort Mill parking lot. Partner up – size does not matter. Partner 1 run around lot through Downtown Fort Mill and then back. Partner 2 does LBCs with your feet on the ground. Flapjack. Rinse Repeat with perfect merkins. Flapjack. Rinse Repeat with reverse crunches. Flapjack. Give me a 10-count or two. Let’s Mosey.

Little baby jog to the field next to Veteran’s Park. Or as it will be known today – The Field of Burpees. Let’s do burpee broad jumps until you touch asphalt (going THIS direction, you knuckleheads). Crowd Pleaser!!!! More 10-counts. Let’s Mosey.

Little baby jog to the back bank lot. Let’s do 11’s with CDD’s at the top and squats at the bottom. More 10-counts. Let’s Mosey.

Little baby jog to the 160 lot where we started for some Mary. Flutters, LBC’s with feet on the ground, Superman, More Flutters. Jailbreak to COT.

NMMS:

That was some strong work men! Great job by all and great job by FNG – Callsign Charlie! Not an easy first post. You gotta watch out for those Ginsu dinner invites. We spent the post COT time debating how many pounds of muscle Peabody has put on since last year. He blushed and guessed 25 at least. Others were skeptical. Thanks to Ginsu for leading siteQ at The Fort. Always remember – ain’t no workout like a WEP workout. Honored to lead.

Final takeaway – try to see yourself in a better light next time you look in the mirror. Your family and friends see your best qualities. He sees your strengths and successes. Start to see you as He sees you and use that to make a difference in your home and community. Aye!

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