It Was A Yard Party!

2016-08-27Leave a comment

QIC: Magnum
When: 08/27/16
Pax: Shaffer, Barry Manilow, Gilmore, Quickbooks, Short Sale, Freon, and FNG - "Pigeon."
Posted In: Millllkshake, The Fort

Seven braved the humid morning to help Magnum celebrate his 53rd b-day as he led his second Q at the Yard. The celebration started with 53 SSHs, 35 Moroccan Night Clubs, 15 Windmills, and 15 Squats. These were followed with High Knees, Butt Kickers, and Kareoke.

Then the real fun began as we made our virtual trip to Vegas with our deck of cards. The guests chose the following exercises: Carolina Dry Docks (hearts), Squats (diamonds), Dips (spades), Flutter Kicks (clubs). To stay with the theme, 5’s and 3’s were wild meaning after the exercise for each of those cards there were 5 or 3 bonus burpees. On a joker, we did a modified suicide run. After a trip through the deck, all seemed to be satisfied that they had enough.

I thank everyone for helping me start my 54th year right. Thanks for the inspiration and motivation.

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If a workout happens without burpees, did it really happen? The Swamp 8/26/2016

2016-08-26Leave a comment

QIC: Witch Hunt
When: 8/26/2016
Pax: Dark Helmet (Ruck), Gears (Runner), Tater (Runner), Corruption (Runner), Gecko, Nasa, Terminator (Ruck), Fishsticks, Wild Thing, Bonzi (Ruck), Training Wheels (FNG), Da Vinci, Orange Crush (Ruck), Puddles, Deacon (Ruck), Cable Guy, Maximus (Ruck), Bones, Trucker (Ruck), Cheddha (Ruck, SP?), Mr. T, Bear Grylls (Ruck), Royale, Cornhole (QIC Ruck), MainFrame, Zima (Ruck), Witch Hunt (QIC).
Posted In: The Swamp

The Swamp is quickly becoming a ‘Pick your Pain’ AO. We had 27 HIMs show up for a variety of punishing activities. 11 for the Ruck, 3 for the run and the remaining 13 reluctantly followed YHC for a bootcamp beatdown.

When I picked up the Q from Boehiem at Tempo on Thursday, there was some mumblechatter about no burpees. Is a workout without burpees really a workout? Not for YHC. My wienkes come pre-selected with burpees involved. So with that here we go.

Quick mosey to the back of Just Fresh for COP:

Seal Jacks x25
Hillbillies x20
5 Burpees
Imperial Walkers x15
Plank Jacks x15
5 Burpees
Moroccan NC x30
Mountain Climbers x10
(Shout to CSPAN – Turned the tempo of the climbers up to 11)
5 Burpees
Slow Merkins x10
Low Slow Squat x15
5 Burpees
Cherry Pickers x10
Windmill x10
5 Burpees

Now that we had a nice sweat going, we took a quick mosey to the front of Pet Smart for the pain.

The Thang

4 crosswalks cover about 100 yards from Pet Smart to Best Buy.

Round 1:

All members start at the 1st crosswalk, and do 4 reps of exercise A.

They they move on to the the 2nd crosswalk and do 4 reps of exercise B.

They they move on to the 3rd crosswalk and repeat 4 reps of excercise A.

They they move on to the 4th crosswalk and repeat 4 reps of excercise B.

After that, they run 50 feet to a cone and the head back to the 1st crosswalk and plank for the six.

Rounds 2 and 3 are identical to Round 1, but the reps increase by 4 each time (Round 2 has 8 reps and 3 has 12 reps. No 10 counts between rounds, once the six is in start the next round. Round 3 proved very challenging.

We got through two pairs of exercises:

1st Pair:
A: Burpees (crowdpleaser)
B: Reverse Lunge

2nd Pair:
A: Carolina Dry Docks
B: Diamond Merkins

Then we finished with a run to COT where the ruckers we graciously waiting with Rucks overhead for us to join in the circle.

It was great to see all the support the PAX provided each other. The cheering of the six to finish strong. So many coming back to pick up the six or support there fellow Pax to power through the pain. Having the leaders push the pace to challenge the Pax. Amazing and humbling to see.

Gecko – Thanks for the constant support of the six. True HIM. Sorry for the Burpees
Nasa – Getting better everyday. Keep pushing
Fish Sticks – One day I’m going to catch you. Thanks for pushing the Pax.
Wild Thing – Come so far since your first post. Continue the journey
Training Wheels (FNG) – Awesome 1st Post. Embraced the suck
Da Vinci – Always a smile. Love the positive energy you bring to the Pax
Puddles – Love the mumble chatter. Always keep me on my toes
Cable Guy – Always pushing the pace and challenging everyone to go harder.
Bones – Grinder. Never complain. Always comes to give 100%
Mr. T – You never quit and push a little harder everyday. Embrace your success.
Royale – Always holding me accountable and providing Pax with encouragement
MainFrame – Silent but deadly. Always out pushing the Pax.

Thanks again for the opportunity to lead. Always a humbling experience.

Gotta get back to the Hunt, its Witch Season…

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Partners Explored the Power of Pandoras Box

2016-08-26Leave a comment

QIC: BearGrylls
When: 8/24/2016
Pax: Jekyll, Short Sale, Bullwinkle, Pusher, FishSticks, Funhouse, Bart, Atticus, Gekko, Smuggler, Puddles
Posted In: The Fort

Warmup:

Lap around soccer field with walking lunges, buttkickers, and high knees.
Circle of Power – ‘FRONT STRADDLE HOPS,’ moroccan midnighters, egosque grip flys

The Thang

Partnered up with equal size partner
Moseyed to Pandoras Box for partner superset exercises. TRX with Body Squats, Incline/Decline Merkins with Dynamic Lunges, Battle Ropes with Box Cutters, Slam balls with planks,
Partner exercises – donkey kicks on bench, squat jump slam balls, Max Dips/Chin Ups, Squat Press with 100 pound barbell.
Moseyed to soccer field for Circle of Power for Jump to body roll to Merkin for 5 count – the pax loved getting all wet from recently irrigated field
Partnered back up for wheelbarrow Indian lunge race for 2 laps
Moseyed to baseball field dirt infield for Circle of Power high knee to football flip drills with lbc’s and merkins alternating. We all looked like wet dirt powdered doughnuts by now.

Prayers for many including teachers, law enforcement and the Pax.

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The Hive: My arms are tired!

2016-08-26Leave a comment

QIC: The Riddler
When: 08/26/16
Pax: Riddler, Longshanks, Bass-A-Matic, Couples, Tesh, Gridlock, Airborne
Posted In: The Hive

Honor to lead on my final day of my #SpitzArmy Challenge. I was really spaced the whole time I led this workout. However I wanted to bring a little something for the awesome guys of The Fort. I got some, “I should have gone to Slow Burn” which is always a good sign.

Warm-up
Quick Mosey up the large hill and back by Bob Jones. Most people regretted it, hey gotta BRR somehow.

The Thang
20 reps Right arm swing
20 reps Left arm swing
20 overhead presses

Moroccan Night Clubs 25

Right 1 arm squat presses 1 arm out 20 squat
20 Lunges KettleBell pass between Legs
Left 1 arm squat presses 1 arm out 20 squat
20 Lunges pass between both legs

20 Moroccan Night Clubs

20 Chest Presses Forward
20 Chest Presses right
20 Chest Presses left
20 Downward Chest presses

10 Moroccan Night Clubs

15 Chest Presses Forward
15 Chest Presses right
15 Chest Presses left
15 Downward Chest presses

Stretch

10 Chest Presses Up
10 Chest Presses right
10 Chest Presses left
10 Downward Chest presses

20 Overhead Presses
20 Squat Arms Air Presses
20 Overhead Presses
20 Squat Arms Air Presses

20 Kettlebell knee to right elbow crunch
Stretch
20 Kettlebell knee to left elbow crunch

Start with 10 Reps at one side of the parking lot 1 at the Other side. Increase Goblet, decrease Swing.
10 Kettle bell swing
1 goblet squat

Time left to spare:
20 Skull Crushers
20 Sitting Right Arm Presses
20 Sitting Left Arm Presses
20 Skull Crushers

COT

I spoke to the story of Joseph and the trials his brothers put him through selling him into slavery and how through the lord he came through that. Which led him down a path of forgiveness when his brothers came to him in their time of need.

Forgiveness is key to walk with the Lord. We are called to forgive hourly, daily monthly and every chance we can. We harbor hatred towards others when we don’t forgive which leads us down the wrong road.

F3 Lancaster Launch Saturday
F3 The Fort Invergeance Sept 27
Mud Run
Ragnar
Check that newsletter

Prayers
Dilbert family member passed away
Several other pax family members
Teachers, Police and Military

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Just hangin’ at The Ranch Gettin’ Er’ Done

2016-08-25Leave a comment

QIC: Chicken Wing
When: 08/25/2016
Pax: Mainframe, Chicken Hawk, Bass-O-Matic, What-Did, Trucker, Cash, Sasquatch, Lil-E, Ginsu, Toucan, Fridge, Mission Impossible, Peabody, CW
Posted In: The Ranch

When YHC booked a slot at The Ranch in July for a first available spot in August, the monthly theme was different, don’t quiz me, but we exploring the many facets of Forgiveness. As YHC forgot that at the halfway mark we were going to further explore forgiveness, I have to ask for it again humbly. 🙂

It was a fabulous morning for 14 hard charging PAX and everyone lived up to the challenge.

Mosey to bus area.

Warm up

SSH x 30
Squats x 20
Merkins x 15
CDDs x 15
Windmills x 20

Mosey to end of the driveway towards SFMS parking lot for some leg work.

Line up at the end of the parking area.

Single legged hops, right to light post, then switch to the left to the next post.
Back to the start.
Four corner hops to the right for a minute, then to the left for a minute.
Low slow squats x 20
Jump Squats x 20
Calf Raises x 25

Onto the next activity which happened to be a half murph or thereabouts.

Run to Springfield parkway and back to the playground.
5 rounds of 10 pull ups, 20 merkins, 30 squats
Run to Springfield parkway and back to the playground.

Mosey back to the soccer field for some partner work.

Partner 1 Plank, Partner 2 does 20 Derkins. Switch
Partner 1 Plank, Partner 2 does 20 Dips. Switch
Partner 1 Plank, Partner 2 does 10 Junk Yard Dawgs. Switch. Aforementioned crowd pleaser.

Mosey to parking lot for ab lab.

Xs and Ox x 20
In and Outs x 20
LBCs x 20.

COT
Invergence
Read the newsletter!
Sponsor for Golf, see Ginsu
Prayers for Kevin Mohan’s passing and family
Trucker’s son testing for black belt

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Something provocative to make you click here- The Tavern BB

2016-08-25Leave a comment

QIC: Bill Nye
When: 08/25/16
Pax: Bogey, Bull, Flop, Honey Pot, Hot Sauce, JAG (Respect), Kelvin, Limp Biscuit, Money Bags, Mr. Big Stuff, Paris, Paw Paw, Pony Tail (Respect), Sargent York, Samurai (Respect), Slow Pitch
Posted In: Uncategorized

For those of you not in the know, Tavern Run has shaped up to be one of the toughest AO’s in the region. While the bar is normally high for a leader they become nearly tangible on days like today. That being said, I hope I did not disappoint. We covered a little over 2.5 miles and felt the burn.

The Thang:
SSH IC
Left over right
Right over left
Low slow mercans
Moroccan nightclub
Mercans IC
Mosey

Bear crawl and wall sits
Mosey
Wall climbs
SSH for 6
Parking lot runs with 8 prison cells- the jump at each light (7 lights, 56 prison cells)
Mosey/frogger to the Farris Wheel of Doom where we did
5 diamond mercans
Run up the hill
10 Rosalita

Run back around
Rinse and repeat
Mosey to the wall
People’s chair
Balls to the wall with a Tinker Toy ten count (read normal person 15 count)
People’s chair
Balls to the wall with a Kelvin ten count (see Tinker Toy ten count for more information)
Mosey to four corners

At each corner we did ten of an exercise
LBC
Hello Dolly
Clave raises
Mercans

Repeat for a second a third time (except for a few Larry Birds- good for you guys going above and beyond with the fourth).

Superman, pull the cord, banana hammock
Freddie mercuries IC

Flutter kicks IC
Superman, pull the cord
10 hand release mercans oyo

Plank up while yhc set up a little music: AC/DC- Thunderstruck
Maintain plank for the song. Each time we hear “Thunder” or “Thunderstruck” do a mercan followed by a plank jack. For the live version of the song that is 36 times in a 4:53 time period. It’s a lot of mercans, a lot of plank jacks, and a lot of plank holds. PAX were encouraged to modify to a SSH if they needed to, but I think we were all together for the final few painful moments of the chorus at the end.

Sometimes times get tough and life feels like it is spinning uncontrollably. There is a simplicity to my 5:15 “workout group”. Push yourself, push your neighbor, and get better. The goals are clear but this does not prevent them from being profound. Or maybe the goals are simple and the men profound.

I had a legitimate fear that I would be leading a group of three this morning, yet the PAX numbered 18. Because that is how we support one another. We sweated, encouraged, and got better. I am humbled to participate and thrilled at the opportunity to lead a group of HIM like this. Thank you for your time and support this morning. Thank you for being a string in my cord
Ecclesiastes 4 10-12
10- If either of them falls down,
One can help the other up.
But pity anyone who falls
and has no one to help them up.
11- Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12- Though one may be overpowered, two can defend themselves.
A cord of three strands is not quickly broken.

Aye!

Bill Nye

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the amazing maze

2016-08-24Leave a comment

QIC: drifter
When: august, 24 2016
Pax: drifter, realtree, drydock ,hotspot, Dollywood ,axis, zebra.
Posted In: Uncategorized

this was a beautiful morning to get your sweat on, after a brief warm up of ssh, hillbillys,slow mindmill, moracan nightclubs,and more ssh, we went for a brief mossy around the parking lot adding in some but kickers, high knees, and karaokes, we lined up for some winkie of pain.. didn’t have a board so I used a winkie… which I forgot so actually winged it… we did each exercise for 1 minute then ran @ 60 yards and back for another exercise .. which included, mercians, lbc, squats, flying squirls, ccd, hello dollies, reverse lunges, ssh, air claps, and 6 inches, todays message was about god using his people to help people.. everyone has a purpose in life.. even though you may not know what it is.. he has a plan to use everyone

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The Coop (The Fort) – One time at Band Camp they had pain stations!!

2016-08-24Leave a comment

QIC: Cake Boss
When: 08/24/16
Pax: CSPAN, Nomad, MP, Chaser, Backdraft, Chicken Wing, Huckleberry, Photo bomb, Cash Flow, Chicken Hawk, Deacon, Harry Carry, Cross Check, Package, Zimeran, Drop Thrill, Geronimo, Kielbasa, Skate or Die, Sasquatch, Toucan, Jiffy
Posted In: Ring of Fire

The Coop is a special place. It is a huge campus with so much pain to be had by all. I feel like we mosey to the same areas of the campus such as the hill and pull up bars. As much fun as they are, I like to be an equal opportunity AO Q and use up the campus as much as possible. So I went to the Band Lot where we always go too. Oh well next time I’ll take us somewhere different. At least today everyone came for bootcamp. Lately with all the Ruck guys I can’t tell how many we got and not. 23 today at The Coop and we all worked hard, had some good fellowship and tuned up our bodies and souls. Disclaimer and away we go……

Mosey around school lot and follow the leader……

Butt Kickers
Toy Soldiers
Butt Kickers
Mosey
Shuffle L/R
High Knees
Mosey
COP
- Side Straddle Hops
- Merkins
- LBCs
- Plank
- Diamond Merkins
- Freddy Mercurys
- Wind Mills
- Low slow squat
- Moracan Night Clubs
- 1 set of suicides

Take little mosey to the Band Lot. Divide up into 3 groups. 3 lines of 5 pain stations about 20 yards apart from each other. each group will work through each line and back. Then switch lines until each group does all 3 lines. Confusing…..I know….I don’t know what I’m doing!!

first set: 2 rounds
1. 50 Calf Raises
2. 40 Russian Twists
3. 30 Dips
4. 20 Seal Jacks
5. 10 Box Jumps
Second Set: 2 rounds
1. 50 LBCs
2. 40 Freddy’s
3. 30 Hello Dolly’s
4. 20 situps
5. 10 Leg Lifts
Third set: 2 rounds
1. 50 Imperial Walkers
2. 40 Squats
3. 30 SSHs
4. 20 Merkins
5. 10 Donkey Kicks

I mentioned to the men that we should not get caught in the snare to compare. Our culture loves to point out that everyone has something better than we do or we need something to prove ourselves, when in reality we need to stop looking at the external things and look at the internal things. Knowing what is going on in someone’s life is more important to know than what car they are driving or all the nice vacations people take. Be grateful and joyous for the blessing in your life and don’t compare to others as we do not know what is truly behind the scenes.

Thank you Geronimo for the Q. Great AO and honored as always to lead.

Prayers for Drop Thrill and his work situation as he is looking for a job. Prayers for Zimmeran’s co-worker who lost her brother suddenly and reminder for us all to not take life for granted.

Sept 30 4 yr bday for the Fort Party at Greenway!

CB Out!

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Wednesday Morning Rucking and Running

2016-08-24Leave a comment

QIC: GridLock
When: 8/24/2016
Pax: 25 braves souls. FNG Nuggets, son of newcomer Steam. Welcome!
Posted In: Clydesdales

As is always the case, @ the Clydesdales we run and ruck at different paces. This morning was no different. Spitz led the charge of 3 men on a 3 mile ruck, while YHC led, from behind at a slightly slower pace, a crew of runners to Wally World, and yet another jogged the streets of BAX.

Great to have Nuggets, Steam’s son, join us. I think we found another member for a 6 or 9 man P200 team. Smoking it!

Proud to say we also had 6 or more Pax who have earned the title of “Respect” mixed in to the group. You guys are always impressive.

Remember, failure to forgive, or to seek forgiveness, can build a wall between you and God.

Have a happy Wednesday!

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Coliseum – Run Pain Run Pain some more.

2016-08-23Leave a comment

QIC: Cake Boss
When: 08/23/16
Pax: Bourne, The Librarian, Green Wave, Bigglesworth Atticus, Javier, Snap Hook, Fridge, Santini, Flat Tire, Stang, Backdraft, Contra, Airborne, Crab Cakes, Cobra Kai, Maximus, Lil E, WWL, Zima, Spiderman, Terminator, Orange Crush, Big Papi
Posted In: The Colosseum

There were runner, ruckers, bootcamper and maybe some swimmers in there too but men were coming from all direction at The Coliseum. YHC was there early to do prep work from the downpainment and found some vehicles already in the lot. The work all you men put in is impressive. Now why can’t we find a cure for all the sickness in the world???

The Ruck crew took off for their gig and us bootcampers moseyed around the lot over to the Middle School Bball lot for some COP.

SSHs
wide arm merkins
Imperial Walkers
Peter Parkers/Parker Peters (of course Santini had comment about originality….coming from the squat box guy)
Low slow squat
Mosey to wall for people chair and shoulder raises

Take little mosey to the main driveway were we would spend the majority of our time. Original plan was to do 3 sets of 5 excercises with run in between 3 times, however after more thought we did 3 sets of 5 excercises 2 times and then some extra credit. When all said we ran 1.5mi with 40 painstations

first set: 3 rounds
1. 50 Calf Raises
2. 40 Russian Twists
3. 30 Dips
4. 20 Derkins
5. 10 Box Jumps
Second Set: 3 rounds
1. 50 LBCs
2. 40 Freddy’s
3. 30 Hello Dolly’s
4. 20 V-ups
5. 10 Leg Lifts
Third set: 2 rounds
1. 50 Imperial Walkers
2. 40 Squats
3. 30 SSHs
4. 20 Merkins
5. 10 Donkey Kicks

Fun was had by all. The mumble chatter was non-stop….in between breaths and groans…..it was glorious!!!

I talked to the men about George Washington Carver. Early 20th century scientist/inventor. He came out with all the ways that peanuts and peanut oils can be used. This idea was not GWC’s alone, but from Sky Q. See he was disciplined in praying every morning at 4am before anything else. He says he asked Sky Q about creation and plants and the peanut and it lead to his discoveries. In God’s presence he can reveal many things to us, however you have to be in his presence. Prayer and church are not just on Sunday’s but should be part of our everyday life. Make Sky Q one of your PAX members daily and be in his presence and discover what he has in store for you.

Great work by the PAX. Praises for Dog Pound’s new job. Prayers for WWL and his work environment and also for all that are facing health concerns and sickness.

Thanks Seacrest for the Q! Honored!!

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