Everything is bigger in Texas Style

2016-10-17Leave a comment

QIC: Trucker
When: 10/17/16
Pax: Couples, Assassin, Tesh, Maximus, Anchorman, McGrufe, Change Order, Geronimo, Short Sale, Trucker, Bear Gryllis, Destiny, Bonsai, Bullwinkle
Posted In: The Armory

It’s amazing to see what F3 has not only done for me, but the Fort region. This is not only the case with the growth of the PAX and AO’s, but the type of AO’s as well. We first started with only bootcamp AO’s, then a running AO here or there, then a kettlebell AO here and there, then ruck AO’s. I never would have believed that I’d not only take the blue pill for bootcamp workouts, but for running as well. KB was right up my alley prior to finding F3, but then I hear about PAX throwing on 30lb backpacks. So as I traveled back from a weekend of brewery tours and a Longhorn football game, I kept coming back to an idea of trying to incorporate all 4 types of AO’s into one workout. Visiting Austin, TX for the first time and seeing how the city and state embrace their trademark “Everything is bigger in Texas” I had to incorporate all 4 AO types into one workout to embrace their trademark. So the weinke started to be developed on the plane ride home.
The Texas size weinke went like this:
Windmills x10
Slow low squats x10
IW x 10
Russian twists x 20
Hamstring stretches
SSH x 20
Partner up: partner 1 took both KB and started running to other end of church parking lot, while partner 2 did 5 merkins then chased down partner 1, tag partner 1 and take KB and start running while partner 2 does 5 merkings, and so forth till you reach other end of parking lot. In ruck terms this is “Catch me if you can” – and fulfilled the running….
Then as for a KB, I introduced Jack Webb’s Texas cousin, Jack Bell. 1 upright row to 4 squats – up to 10
Flutters with chest press x20
Skull crushers x20
Rinse and repeat “Catch me if you can” back to starting point at COT.
Then I introduced the other Texas cousin, Kettle Webb. 1 shoulder press to 4 two-handed curls. We only made it to 7….for now.
10 KB single right arm swings, 10 single left arm swings
LBC x20 with KB
Helo-Dolly with KB x20
Rinse and repeat with catch me if you can with Big boy situps with KB x10 at end of parking lot
Finish up with Rosealitta with KB x20
Chest press x20
The remaining Jack Bell from 8-10.
Flutters with KB
COT
What a great group of PAX who stuck with this Texas size workout. We all pushed through it. As I continue to be blessed with the opportunities to not only travel abroad, but within this great country of ours, I continue to learn and appreciate with the Sky Q has created for us. It should not be forgotten that even in our great country, with all this internal bickering and protests, and racial tension, we need to step back and look around at what we have here. We were founded as a nation for prosperity no matter where you came from and what ethic background; the land of the FREE. I’m always amazed and joyful for the many different cultures, sights and sounds of what this country has to offer.
Prayers to Bonsai aunt for fighting through breast cancer a second time, for Change Orders upcoming job change, and for those serving this great country! Read your newsletter!!
One more thing, Austin breweries were great, especially Zilker and Jester King, but nothing beats our good ol’ greater Charlotte breweries. Ours are just as big as theirs.
Trucker, Over and Out

TClap |

“What a terrific AO you guys have here!”

2016-10-16Leave a comment

QIC: Crab Cakes + Double D
When: 10/15/16
Pax: Slaw, Def Leopard, Pizza Man, L'il E, Geronimo, Witch Hunt
Posted In: The Deep

5 pax from The Fort were joined at The Deep by 3 Gashouse Nomads (traveling Gastonia pax) looking for a fresh helping of Saturday morning pain. The Gashouse crew explained the nature of their weekly Saturday morning nomadic adventures and made several complimentary comments about the AO at The Deep. Then, after Geronimo posted at 0515 sharp, Crab Cakes promised a 20-minute warm-up, covered the Cliff Notes version of the Disclaimer and led the pax out.

The Thang

Warm up run in parking lot, high knees, butt kickers, side shuffles, karaoke

Line up for CC’s signature GORUCK session

Bear crawl as a group (must stay together) about 60yards (rinse and repeat)

Partner push sprints (partner 1 pushes partner 2 30 yards, then sprints 30 yard out and back and pushes partner 2 30 yards to starting point). Flapjack. Rinse and repeat.

Rugby sprints (pax start exercise IC and then on Q’s call sprint 30 yards out and back, wall recovery before next exercise)
Round 1: LBCs
Round 2: Flutter Kicks
Round 3: Mtn climbers
Round 4: Slow merkins

CC time check…17 mins in…oh no, it’s about to get worse!

Perfect merkin session — each pax does AMRAP merkins (perfect form to exhaustion, stop when form breaks down), then runs parking lot loop (rinse and repeat 2 more times)

More rugby sprints
Round 1: Peter Parker
Round 2: LBCs
Round 3: Freddie Mercurys
Round 4: Merkins

Handoff to Double D (for those keeping score, there was very little warm up and CC pushed to 30 minutes)

Pax moved to lower end of parking lot with a series of Crab Walks, Bear Crawls and Backward Bear Crawls.

Partners match up once again for 16 Trees session — each pair moseys via lunge walks throughout entire parking lot to cover each island with a tree (16 total). At the 1st tree, Partner 1 does 16 merkins, while Partner 2 planks (any form). Flapjack when pair reaches 2nd tree. At 3rd tree Partner 1 does 16 CDDs while Partner 2 planks. Flapjack when pair reaches 4th tree. Start cycle over at 5th tree and continue until all 16 trees are completed. Pairs choose order and direction they want to cover all 16 trees in the parking lot. Finish at the starting point.

Mary session — Rosalitas, Dollies, Flutters, Penguins (crowd pleaser), Sea Turtles

Monkey humpers x20

Hip slap derkins x10

Burpees x10 OYO

AYG run back to Shovel Flag

COT

Naked man moleskin

We had a very lively and energetic gang on this beautiful morning. The single digit numbers meant there was no room to hide. No worries, though, this group came to give it all they had! Thanks for the enthusiastic participation.

T-claps to Crab Cakes for laying down a blistering 1st half. The body language at the start was a solid head fake — no one escaped that portion of the workout without feeling a bit rung out. It was a solid “welcome” to The Fort for the Gastonia pax…lots of chatter as we approached the 30-minute mark about whether workouts at The Fort go longer than an hour. Good work, CC, and thanks for joining me!

Apologies to our visitors this morning for not taking more advantage of what the AO has to offer. Recent backblasts revealed that running (including the track) had been a common theme, so the Qs opted to keep it close to home…very close! It was kind of like when the solicitor rings the doorbell and you keep the conversation on the front porch! It is a nice parking lot for sure, but there is more to the AO than that. Sorry for the lack of hospitality in that regard. Hopefully we will see you back in the future for a fuller tour of The Deep.

It was great to compare notes with our Gastonia brothers before, during and after the workout. Engaging with pax from other regions reinforces the notion that this gift called F3 truly has universal appeal and application. And we are each enriched by the breadth of experience each man brings to the brotherhood. Thanks to the Gashouse Gang for putting the coordinates of The Deep into the GPS today!

For the pax of The Fort, take up the challenge of getting outside our region. Gas up the car and hit the road. You will represent The Fort well, and you will expand your F3 experience and circles.

S/O to Royale — thanks for the invite to Q! Always a privilege to lead the pax.

TClap |

Not here for the Yardwork

2016-10-16Leave a comment

QIC: Smuggler
When: 10/15/16
Pax: Magnum, Anchorman, Condiment, Quick Books, Freon, Hasselhoff, Rain Bird, Beacon
Posted In: Millllkshake

YHC answered the call to Q this week, in spite of the fact that i had not previously posted at The Yard. I arrived a little earlier than normal to get a quick recon in, and was excited to see a lot of cars rolling into the parking lot. Unfortunately it appeared that the Elementary Parents were launching their own yard work session at the same time. However, nine of us were there for our F3 brothers and our DRP.

As the clock approached 0700, after greetings and introductions, we observed a very short disclaimer (not a professional, don’t get hurt) and moseyed off to the Middle School Blacktop.

Toy Soldiers
Walking knee pulls
Walking ankle pulls
Lunges
Mosey to the end of the lot and line up for some laps
Jog 1/3, High Knees 1/3, Jog 1/3.
Repeat with But Kickers
Karaoke Right
Karaoke Left

Circle up for COP
SSH x 20
IW x 20
Windmills x 20
Merkins x 10
Mountain Climbers x 10
Peter Parker x 10

Partner up for a Modified Dora
Dora 1 2 3 2 1
One partner runs the length of the parking lot and back while the other performs the exercise, flip flop until cumulative exercise count is complete.

100 Merkins
200 Squats
300 LBC’s
200 Calf Raises
100 CDD’s

Early finishers were treated to a few extra laps & reps until all were done.

Mosey across the lot to the building for some wall work.
PAX hold a wall exercise until everyone, in turn runs approx 20 yards to the basketball hoop and back before reclaiming their place on the wall.

People’s Chair
Wall Plank (plank with feet on the wall at shoulder height) – run in pairs
People’s Chair – run in pairs
And, by request… BTTW with a professional 10 count (thanks Anchorman)
BTTW again, just for fun with a Beacon 10 count

4 minute Ab Lab taking turns calling exercise and count.

Flutter
Hello Dolly
Box Cutter
Scissors
Hello Dolly

Mosey to COT
Sign up for the Christmas Party and Joe Davis Run.
Prayers for those still struggling with the effects of Hurricane Matthew and those working to help them.

As always, I am honored to have the opportunity to lead my F3 brothers.

Smuggler

TClap |

Old School Beatdown

2016-10-14Leave a comment

QIC: Chicken Wing
When: 10/14/2016
Pax: Sasquatch, Skate or Die, Backdraft, Kielbasa, Blackout(respect), Kembo, What Did, Chicken Wing
Posted In: Varsity

What a glorious morning for some of the finest Fort PAX to come together and make each other better. Perfect conditions, 8 strong, and all was quiet leading up to the gun. Shasquatch came in early, at least a full minute, no squealing tires, no close encounters with a pedestrian, so you know it was all business.

We had a range of young and old, new and veteran PAX, all with the intent on getting better together.

With the disclaimer, we were off to a mosey.

Butt Kickers, High Knees, Butt Kickers, High Knees, Karoke Right, Karoke Left.

COP WarmUp all IC, 20 count.

SSH, Windmill, Mountain Climbers, Low Slow Squat.

Indian Run with a Burpee Twist. After a full line went through, we did 10 burpees OYO. 3 rounds and we were at the block pile. Partner up with blocks. Time for catch me if you can. P#1 went running, if you can call it that with a block, P#2 did 10 Merkins. Switch once P#2 caught #1. Ran around SCES and wound up back at the LAX field. Backdraft and Shasquatch ran a little extra and Skate or Die had to go shag em like a bad hook shot as they were up the hill trying to call “T” a little to early. Not quite yet fellas.

On the field, the wienke was over zealous and we only had time for 3 out of 8. Good thing as we would have been there for another 20 minutes and it would NOT have been all that enjoyable.

R#1 – 10 Junk Yard Dogs, 20 Merkins, 30 Jumping Lunges, 40 Mountain Climbers.
R#2 – Repeato
R#3 – 10 Partner Derkins, 20 Bombjacks, 30 Monkey Humpers, 40 Flutter Kicks. Those were all IC and could make a grown man cry.

Approaching time so we grabbed blocks, racked and stacked, and headed to COT. With 1 minute remaining, did 30 LBCs. What Did can even spell that.

COT.

Mercy is the word and went into how we are leaders in the community and with our families. We need to have mercy for those around us as we are becoming the light for those around us.

Prayers to F3, for the group, Eastern NC.

Collected a few cases of water, What Did ran down to CNW.

Close out prayer.

TClap |

My “V” was taken by 23 PAX during Tunnel of Love….and now I have an infection

2016-10-14Leave a comment

QIC: Olaf
When: 10/12/16
Pax: Peabody, Photo Bomb, Chicken Hawk, MacGiver, WhatDid, ChaChing, Straight Up, Digger, Harry Cary, Mission Impossible, Drop Thrill, Java, Kielbasa, Training Wheels, Bird Cage, Back Draft, Chicken Wing, SkateOrDie, Ginsu, The Fridge, Cross Check, Geronimo, Olaf
Posted In: Ring of Fire

Weather: Clear but a Brisk 41 F. That is 5C Kielbasa

Some may recall the crazy amount of energy and enthusiasm that YHC possessed prior to the start of what will go down in the record books as “The Greatest VQ Ever*”, when I say record books I mean the short amount of memories I possess from a mere two months of being part of this crazy F3 journey to become a “HIM”. It might be a self-proclaimed title but that doesn’t make it any less true seeing that its the only VQ I have ever been a part of. Back to the surplus of energy and enthusiasm was made possible by the sheer desire to stay warm and to not let my Q school instructors, CSPAN and DoubleD down.

Two minute call was made as the mumble chatter was starting to increase as the PAX started to question why a full sized 8.5 by 11 sheet was needed just for one weinke. Then at the one minute call I heard someone say “I am getting back in my car because that weinke is laminated so he is way too prepared for pain punishment.”

05:15 sharp the disclaimer was disclaimed, no FNG’s were identified so it was time to build a snowman but first.

Geronimo had arranged some accent lighting on a perfectly placed shovel flag that looked like it should have been in a movie so some recognition was required.

Pledge of Allegiance by 23 HIM’s strong on a cool pitch black morning never sounded so patriotic.

Our first mission before we could really get the party started was to find a bunch of Cindy’s. Everyone was thrilled that because of such a strong turnout there wasn’t enough blocks for everyone however the groan in unison after YHC stated that “I was afraid this might happen, Its OK I just so happen to have ten 50lb sand bags in the back of my truck” made me feel like they really appreciated my preparation efforts. Nobody likes to be left out.

Mosey to the traffic circle near the front of the school to circle up for some loud counting and laughter.

SSH X 30

Moroccan Night Club X 30

Windmill (slowcount) X 22, why 22 because where I come from you always give 110% baby.

Hillbilly Walkers X 22

Mountain Climbers X 22, side note when you’re Q’ing for the first time and not really used to counting while exercising it becomes quickly obvious that you are going to run out of air at some point. So when a veteran asks you to speak up multiple times after he can hear that your heart monitor is bouncing off the rev limiter its best to not oblige. I am not going to call the veteran out but his name rhymes with Chicken Hawk.

Since we were doing warm up a rama in a traffic circle it was only natural that we finish off the warm up with a bear crawl loop and since that was such a crowd pleaser we went ahead and attempted a bear crawl backwards loop. No joke I had to call an audible at the half loop point because snowmen were not made for bear crawl, and the theme of the month is mercy.

Next was a crowd favorite the Circle of Merkins. Cindy the cinder blocks and Sandy the sand bags will never forget the morning they were groped by 23 of the finest HIM’s in the Carolinas. Think staggered pushups using cinder blocks and sandbags. The first loop caused a deep burn so why not go for another one. Probably close to 70 single count merkins within a 5 minute window. Its Friday and my chest and shoulders still hurt before the Brothership.

Next we partnered up and took Cindy and Sandy out dancing with Standing Masson Twists 25 each direction.

Go to the bullpin and call out Marvin Gay, Barry White, and R Kelly because it was time for the Tunnel of Love. Think the peoples chair with arms extended with a soul train line / Indian run mix. Only instead of busting out your favorite new dance moves; bear crawls and alligator crawls were on the playlist. The slower the bear crawl the more torched my quads and shoulders got so naturally we suffered through two full tunnels. Goal for next time is to make it around the entire traffic circle.

Everyone’s shoulders were dying so on to running around the front loop while other partner performs Cindy pull through. Flapjack before carrying Cindy and Sandy back for COT.

It was an honor to lead such a great group of men and to give back to F3 what I have been freely taking for the past few months. I have an infection and the only prescription is more Q’ing.

Remember Proverbs 27:17 * [27:17]

Many thanks to the leaders of the Q school and for Geronimo for giving me the invite and for ChaChing for HL me when I needed it most.

Aye,

Olaf

TClap |

Slow….is full of Burn for Sure!

2016-10-14Leave a comment

QIC: Chicken Hawk
When: 10/14/2016
Pax: Twister, Olaf, TPS, Flipper, Training Wheels, Spinner, Feline, Longshanks, Newman, Destiny, Fire Marshall Bill, Change Order, Short Sale, Cake Boss
Posted In: Slow Burn

Fifteen men enjoyed a stroll around the unnamed home improvement store. With some stretches, 10 counts, mosey and a burning sensation that just wouldn’t stop.

Message:

Mercy/grace are born out of Empathy, Empathy is born out of trials /experience and relationships. What experiences, trials and relationships are God using to mold you any how are you responding?

COP

Dynamic stretching
Slow exercises
Imperial Walkers
Windmills
Mountain climbers

Suicides from line to line x3

Mosey behind lower (15, 10, 5)… nice and slow

– slow dips

– slow derkins

Continue to mosey to wall (rotating with bear crawl, nice and slow)

– slow wall sit

– slow squat

Mosey to front of Baxter bunch (four corners) group split in two

Pick exercise and in each corner do 20,15,10 of that exercise

Mary

COP

Moleskin:

Prayers for Olaf and his wife and unborn child as they continue to fight to leave the baby in the “oven” as long as possible.
Prayers for Newman and his upcoming nuptials on Nov. 5th
Twister is loud even when he isn’t trying

TClap |

Old School Beatdown at the Swamp

2016-10-14Leave a comment

QIC: Zima
When: 10/14/16
Pax: DaVinci, Cobra Kai, Bones, Royale, Deacon, Bear Grills, Cornhole, Bart, Puddles, Boeheim, Gekko, Zima (YHC)
Posted In: The Swamp

Okay, I’m just as guilty as the next guy for trying to spice up a Q. I recently posted to a workout where I understood all the exercises, could understand the reps and counts and didn’t need a demonstration. I completed the workout and was toast for the remainder of the day. I thought, “That was awesome and that was fun!” And I also thought to myself, what happened to the old school beatdown? Sure enough you’ll find it with guys like Santini, Double D, Senator Tressel and CSPAN. But I figured it was time to give the weinke a tune-up, or tune-down or maybe just get back to basics. So that’s what we did this morning.

The Thang
2 Runners already out and clocking 9 miles (Gekko and Boeheim, just try to catch them)
4 Ruckers with a Ruck VQ by our very own Royale (Deacon, Cornhole and Bear Grills rounded out that group)
6 for the old school beatdown (YHC, Bart, Puddles, DaVinci, Cobra Kai and Bones)

Run around the Home Depot all the way to behind Gander Mountain (about 1 mile)

COP
-SSH X50 IC
-Mountain Climbers X40 IC
-Low Slow Squat X30 IC
-Merkin X20 IC
-Bombjacks X10 OYO
-SSH X50 IC (Yep, that’s 200 SSH)

Mosey to the side of the Book Store
-Wall Sits for a minute (3X)
-BTTW for a minute(ish) (2X)

Mosey to the fountain, see a homeless guy we don’t want to wake, so we move down to the Wine Shop
-Lt Dan Series (1 Squat/4 Jump Lunge increasing by 1/4 all the way to 10/40) – Always a winner!

Mosey (walk/limp) to the traffic circle
-Merkin Lap Series (10 Merkins, run a lap, 10 times)

Jailbreak to COT (right on time)

The Ruck Thang
Mosey with some weight

COP (Not sure on counts but Royale doesn’t come up short)
-Seal Jacks
-IWs
-Windmills
-Merkins
-MNCs
-Mountain Climbers
-Low Slow Squat

Ruck Series (6 times)
-10 Merkins (ruck on)
-10 OH Presses
-10 Curls
-10 Ruck Swings
-10 Man Makers (Royales new favorite)

Moleskin
Great group today but it looks like the numbers dwindled a bit. Not sure if it’s the Q’s fault, the shiny new Broship, the cooler weather, or something else. If you haven’t seen a guy in a while send him a text or call him out on Twitter. #cyberbully Sure it’s childish but we do childish well. Really enjoyed keeping the pace moving this morning and loved the energy of the Pax. It was nice to get back to basics! Sometimes you don’t need to overthink it! Saw a similar vibe from my brother Jekyll. Keep…it…simple!

Announcements
10/28 3rd F Convergence at Eternal 0600
11/19 Soccer, Forging, Growruck, etc. Pick something!
Pay for the Christmas Party. Price goes up November 1

Praise & Prayers
Pray for Cable Guy and his foot
Pray for other injured Pax
Pray for People on the Coast suffering from flooding, no power, etc.
Pray for all the workers and service men and women helping in the affected areas

BOM

Honor to Serve, Thanks Cable Guy
Zima

TClap |

Straight ahead at the Ranch

2016-10-14Leave a comment

QIC: Jekyll
When: 10/13/2016
Pax: Bugle Boy, Mission Impossible, Ginsu, the Fridge, Foul Tip, Paris, Bull, Turbine, Flipper, Bogey, Culture Club, Trucker, What Did, Funhouse, Barry Manilow
Posted In: The Ranch

Cool crisp fall morning. Still not cold enough for #Mantights. (You know who you are… )16 PAX rolled in the Ranch for Straightforward Beat Down. Disclaimer.

Mosey to Athletic access road by fence.

COP: SSH, Squat, Merkins, LBC, SSH

The Thang

Burpee (5), Merkin (10), Squat(15), LBC (20) ladder sequence. At each speed bump (4) do exercise adding next exercise with accending speed bump. Did series 3 times. In between SBs, Ran, squat walk, Kareoke.

SB 1 Burpee x5

SB 2 Burpee x5, Merkin x10

SB 3 Burpee x 5, Merkin x 10, Squat x 15

SB 4 Burpee x 5, Merkin x 10, Squat x 15, LBC x 20

Curb Series: Calf raise, plank walk x3 rounds with increasing reps, 10, 20, 30
Platoon series- PAX lined up 4×4
- SSH, Squat, Lunge, Backward Lunge, LBC
6 minutes of Mary: LBC, Heels to Heaven, Box Cutter, Hello Dolly, Rosalita, Grave Digger L & R

Naked Man Moleskin

I was reminded by @Pusher and @Cakeboss during their Q at #thedeep how good (and hard) simple can be. I have been guilty of trying to reinvent the wheel when it comes to fitness, exercises, Qs. Anything done in repetition will get the job done- and then some. Can we use this #simple in our daily lives? In our daily speech? In our daily actions? Straightforward is good. Seems to me #integrity can be inferred here.

Boys from #TheRock came up to support or get a beat down. Both boxes checked. There was one other reason they posted to find the Ghost of Tom Joad or more to the point- @Stang. #nocallnoshow. In fairness @Stang said he worked late. Probably on his slice…

This just in @Funhouse said he was sore. I’m sure he was not alone (raising my hand). Should rename calf raises #golfballimplant. (for the back row- thats the knot in my calves I have for days following). Perhaps I should go find a fern for leg day.

Can I get TClaps for @Flipper? I think I helped name him a couple years ago and havent seen him in a month of Sundays. Dude was showing some serious intestinal fortitude out there. He’s not the only one among us who went AWOL and (lucky for us) found his way back. Brother- your fitness will come, the 2nd F is instant. Glad to see you. Dont be a stranger.

Sound off in comment section below.

Go out and be better today than you were yesterday.

Jekyll

TClap |

We Broke It…For Now

2016-10-13Leave a comment

QIC: Jekyll
When: 10/14/2016
Pax: Aquaman, Chaser, Repeat, Seacrest, Digger, Pusher, Flat Tire, Dark Helmet, Spiderman, Witch Hunt, Mary Lou, CSPAN, Bird Cage, Fish Sticks, Olaf, Jekyll
Posted In: Brothership

The Thang:

Meet at FMHS Stadium Track 0500

#AYG to Bruthaship via Kingsley Park Drive

Wait for #6 at Level 1 Garage entrance: corner LPL Drive.

5 Three- merkin Burpees at each ramp
Backward run the ramps #NUR. Straight run the flats. To top: level 6
Stairwell to level 1

That’s one lap. Goal is 4 laps.

Repeat until 5:50. #AYG back to Launch/COT

Winner gets #VT

Naked Man Moleskin

Having peered into week 1 and week 2 of #brutha backblasts- I needed to see what I was dealing with. This AO aint for the faint of heart. I remember my first time…at #Mutha.. and being completely blown away- destroyed even. And I couldnt get enough. The thing to be conquered is not necessarily the exercises- its the structure. And she will thrash you and lash you… and always be there. First off- I was feeling pretty froggy and clocked a 7 min mile to the ‘ship. Gonna attribute that to the mythical Qdrenaline. @MaryLou was just behind me. It wasnt long before the King Trophy was surrendered to @MaryLou and @Aquaman once we boarded the structure. We all saw their backs for the remainder of the morning (fronts on the ramps). Goal was an ambitious 4 laps. ML and AM came close- level 4 on 4th lap. I have no doubt that it can be done. Feedback from the breathless faithful confirmed it was a proper beatdown and one that will prove to be nap inducing.

A few observations-

I neither disclaimed nor counted # of PAX prior to launch. #Cobains.
I thought we #BillyZane’d a guy while running to the ship. Thought that was a helluva way to introduce ourselves. Turnt out to be #Olaf. Aye, brother- glad you made it
5 miles covered today. Everyone had the 2 they ran (out and back) plus whatever they did at ‘ship-
Lot of folks must love working LPL. They come in EARLY there. Apparently the humble symbol on our chest doesn’t outweigh the potential fear of a pre dawn group of men running around the parking deck by early workers parking in the garage. #PaulBlart said we are Persona Non Grata. I take this to mean until further notice? Think we have some Pax trying to grease the doorman. Stay tuned. Until then, no entre.

Sound off in comment section below

Thats all I have- off to snooze.

Jekyll

TClap |

Sacrificial Lambs at The Colosseum

2016-10-13Leave a comment

QIC: Flat Tire
When: 10/11/16
Pax: Ginsu, Mission Impossible, Peabody, One The Rocks, Cross Check, Fridge
Posted In: The Colosseum

A dark and chilly morning greeted the 7 PAX that headed the call of The Colosseum. Competition is fierce for Tuesday AO’s around The Fort region but I always enjoy this AO. Rooney got an upgraded playground installed, there are hills to play on, plenty of walls and ledges, everything you could want. What did we do at this workout? Well, keep reading for that. But, full disclosure, I lifted the entire workout from Pusher and Cake Boss. This is basically what we did at The Deep on Saturday. You know what they say; imitation is the sincerest form of flattery.

The Thang:

No FNG’s so we took a short mosey around the school to the parking lot above the football field.

COP:

20 SSH
10 Merkins
20 Moroccan Night Club
20 Squat Walkers
20 Seal Jacks – I screw this up every time I try to Q it. Legs together with clap or out? We (I) finally got it right and did 20 good ones

Mosey down the stairs to the cold, dew covered football field:

Ladder with 60 yard run between. Begin 1st exercise and add next exercise with # of reps.

1 Merkin (12 total)
2 Squats (22 total)
3 LBCs (30 total)
4 Mak Tar Chi (36 total)
5 Burpees (40 total)
6 Freddy Mercury’s (42 total)
7 Jumping Lunges (42 total)
8 Flutter Kicks (40 total)
9 Carolina Dry Docks (36 total)
10 Side Straddle Hops (30 total)
11 Donkey Kicks (22 total)
12 Leg Raises (12 total)

This group was fast through this ladder! No messing around and only minimum grumblings. Ginsu sang something about the Flat Tire 12 days of Christmas. Good times!

YHC talked about the theme of the month, mercy. Greatest example of mercy is Christ dying on our behalf. 2 Corinthians 5:21: He made Him who knew no sin to be sin on our behalf, so that we might become the righteousness of God in Him. AYE!

Mosey out of the football field gloom up the stairs and over to the now well-lit basketball goals. We used our imagination to envision a track around the perimeter of the basketball courts.

Backward Indian Run

Line up for Indian run but 1^st man peels off and does merkin. Upon completion, catch up and then it’s the new leader turn for merkins. Lap 1
Lap 2, switch to wide arm merkins
Lap 3, diamond merkins
Lap 4, stagger left
Lap 5, stagger right

5 minutes of Mary

Each PAX led their choice.

Flutters, hello dolly, protractor, American Hammer, Captain Thor, LBC, and more merkins for good measure

NMM

Great time with a solid PAX this AM. Peabody even said the workout was “really fun”. Not sure if that’s good or bad? This workout was good because the group stayed together the entire time. Perfect weather and great brotherhood, can’t beat that.

Announcement – sign up now for the Christmas party and pay Italian Job. 3^rd F Convergence Oct 28

Prayers – friends and family sickness, job opportunities, injured PAX, our country and this crazy election

Thanks Seacrest for having me. Honored to lead! Flat Tire

TClap |