Being a leader means investment in others

2016-08-01Leave a comment

QIC: Tinker Toy
When: 08/01/16
Pax: Italian Job, Pistol (Respect),Honeypot, Popeye, Schrute, Kelvin, Sgt. York, Roxanne, Bill Nye, Big Stuff, Burgundy, Pescador, JAG (Respect), Ponytail (Respect), Stockyard, Underwood, Reborn, Broteinshake, Tinker Toy (Q)
Posted In: Uncategorized

Just as we all need guys in the PAX that we can look to for encouragement, others we can help encourage, and others that hold us accountable for workouts, we need these in our spiritual walk as well.

Who is your Paul, Timothy, and Jonathan/Nathan?

Paul-spiritual mentor that pushes you
Timothy-young believer in Christ that you can mentor

“You then, my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men who will be able to teach others also.”
‭‭2 Timothy‬ ‭2:1-2‬ ‭ESV‬‬
http://bible.com/59/2ti.2.1-2.esv

Jonathan/Nathan-a brother that encourages, pushes and holds you accountable in your spiritual walk with God.

“And the Lord sent Nathan to David. He came to him and said to him, “There were two men in a certain city, the one rich and the other poor. The rich man had very many flocks and herds, but the poor man had nothing but one little ewe lamb, which he had bought. And he brought it up, and it grew up with him and with his children. It used to eat of his morsel and drink from his cup and lie in his arms, and it was like a daughter to him. Now there came a traveler to the rich man, and he was unwilling to take one of his own flock or herd to prepare for the guest who had come to him, but he took the poor man’s lamb and prepared it for the man who had come to him.” Then David’s anger was greatly kindled against the man, and he said to Nathan, “As the Lord lives, the man who has done this deserves to die, and he shall restore the lamb fourfold, because he did this thing, and because he had no pity.” Nathan said to David, “You are the man! Thus says the Lord, the God of Israel, ‘I anointed you king over Israel, and I delivered you out of the hand of Saul.”
‭‭2 Samuel‬ ‭12:1-7‬ ‭ESV‬‬
http://bible.com/59/2sa.12.1-7.esv

BE A DISCIPLE THAT MAKES DISCIPLES

Warm up (IC)
SSH-20
IW-20
WM-10
MNC-20
MERKIN-10

MOSEY TO AMPHITHEATER

PARTNER UP
HANDRAIL MERKINS/SQUATS x 10
RUN A LAP
RINSE AND REPEAT
RUN A LAP
STADIUM DERKINS X 2 ROWS
SEAL MERKINS X 10 (4 people per group)

MOSEY TO FREEDOM CENTER
RUN STEPS
REVERSE BEAR CRAWL UP STAIRS

MOSEY TO PARKING GARAGE
Going up-
5 PULL UPS EACH LEVEL
5 PRISON CELL MERKINS EACH LEVEL

AT TOP
PC X 20 count
BTTW-10 count

MOSEY BACK TO COT

Praises
Many children and teens accepted Christ as Savior this past week between a sports camp YHC was able to be a part of and a camp that JAG mentioned.

Popeye’s mom did well through chemo treatment

Big Stuff-no surgery needed for esophagus issues

Prayers
That we would all find our Paul, Timothy and Jonathan/Nathan in our life.

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Turbines F3 anniversary Convergence

2016-08-01Leave a comment

Posted In: Uncategorized

Work in progress

Boomsville USA 40 pax for YHC and Turbine anniversary F3 Rock Hill Q

TURBINE TAKES OVER:

Message: on finances
2 Timothy chapter 6
Partner 100 yard dash – while other partner did Bobby Hurleys, then squats, then mac tar jeis.
Mosey to wall
Air chair 3 times
Al gore
Balls to the wall
Iron hulk -AKA Jack WEBBS 1/4 ratio
Long mosey
Mini big show bear crawl
Mosey to AO

Aye Apache

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14 Started; 14 Finished

2016-07-31Leave a comment

QIC: Kelvin
When: 07/28/16
Pax: Schrute, Slow Pitch, Stargate, Anker Bar, Bill Nye, Italian Job, Hot Sauce, Mr. Big Stuff, Van Wilder, Waterboy, Pusher, Jag, Pistol
Posted In: The Fort

This QIC was pumped and ready for his VQ. With 13 other brave souls, we were primed for a nice Tavern beat down.

Warm-up:

Side straddle hops
Imperial walkers
Merkins
Mountain climbers
Moroccan night club

The Thang:

After a quick mosey (and Frogger session across Celanese) the furious 14 got down to business in front of Goodyear.

10 Burpees
Mosey around back, and up the baby quad burner
10 diamond Merkins up top
Rinse & repeat for 3 total sets

Taking a few steps over to the big, empty (mostly) parking lot, the parking lot marathon was to begin. As it sits, it’s not the largest parking lot in Rock Hill, so we did our best to lengthen it.

Suicides from the starting curb to each of 11 sectional lines
Luckily there were nice, relaxing breaks at each of the 4 light poles in the lot, where 15 merkins were to be completed

When the Six was in, the furious 14 headed over to the doctors’ office lot and grabbed a little wall.

Wall sit – everyone in a line
Hold the sit while taking turns coming out to drop for 3 Carolina dry docks, then back to the wall for the next man
Last 3-4 guys, everyone put their hands up

For the final showdown, a little game of 4-corners (twice):

10 Plank jacks
20 American hammers
10 Derkins
10 Boxcutters

Mosey back to the Tavern with another (more challenging) session of Frogger; fortunately, the furious 14 stayed at 14.

Wrap-up:

No FNGs

Name-o-rama

Special prayer requests for upcoming doctor appointments, safe travels on vacation, and patience and calmness during work transitions.

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Hills & Legs between the Booty Loop

2016-07-31Leave a comment

QIC: Cornhole & Maximus
When: 07/30/16
Pax: Howitzer, Cable Guy, Bing, Gekko, Drummond, Reborn
Posted In: Alcatraz, The Fort

I through out the challenge of trying to get a group greater than 10 but with Cornhole and YHC on Q, that proved to be less-than-likely. After he takes a few hours off from the 24 hours of Booty, Cornhole came down to the Rock to co-Q at Alcatraz with YHC yesterday. Not only did he double-down Saturday, he brought it. So after a detailed disclaimer, Cornhole opened with a few words to other 7 of us about how Cancer has affected nearly all of us and how we need to remember and be grateful for the opportunities we have.
So with Cornhole up first:
Jog around the big loop of the park
Warm Up: SSH, Squat, Moroccan Night Club, 12ct Merkins (4 count down to 6” followed by 4 count at 6” followed by 4 count back up to the start), 12ct Squats (same sequence as the Merkins)
Line Up on one end of the outfield with about 15ft between the PAX:
1. Man at the end bear crawls to the next man while the PAX does burpees. 2nd man bear crawls to 3rd and so one.
When you not bear crawling, your burpee’ing.
2. Same as above but with Crab Walks and LBC’s.
3. Same as above but with sideways bear crawls and squats.
4. Same as above but with inch worms and LBC’s then audibled to lunges.

Hand off to Maximus:
Maybe a little more warmup
Lunge walks then reverse lunge walks
Mosey to the infamous hill on the back side of the park for a repeat of several weeks ago. Evidently nobody was here this week and that Saturday back in June because they would’ve remembered this.
At the top of the hill, hold a squat for 20 seconds, jog to the bottom of the hill then give it all you got back up the hill to the starting position at the top. Next up, hold the squat for 40 seconds, jog down then sprint up. Finally, hold the squat for 60 seconds, jog down then sprint back to the top.
With a few needed 10 counts sprinkled in, there was a lot of bent over huffing and puffing after that round. Not gonna lie, it might’ve brought a tear to my eye or was it just the stinging of the insane amount of sweat rolling off my forehead? You decide.
Followed that up with 150 calf raises in true board of pain fashion; 50 toes out, 50 regular, 50 toes in.
Mosey back to the outfield grass for what was surely the finest part of my ½. Say hello to everybody’s favorite Serviceman, Lieutenant Dan. On a 1:4 ration, we did squats & jumping lunges. After completing the round of 7:28, I realized I had to take a detour for Mary.
Heels to Heavens
Take a learning from Cornhole’s 12ct Merkins, we did 12ct leg raises. Starting at 90 degrees, 4ct down to 6” then holding a 4ct at 6” followed by a 4ct as you raise it back up to 90 degrees.
I finally felt like I had what it took to finish the Lt. Dan’s so we did; on up to 10 squats : 40 Jumping Lunges.

We appreciate the opportunity to Q such a strong group and with a day like this, the soreness will definitely linger.

Announcements: This upcoming Friday, event at CAH. The Forge camping trip in November at Mt. Mitchell. RAGNAR relay in October.
Prayer Requests: Several relocations coming up with Bing & Howitzer. Managing the stress of the situations. Prayers for those battling cancer and the families involved. Whether it’s in memory of or celebrating the triumph, prayers are appreciated.

Much Appreciation
Cornhole & Maximus

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Sidewalk Chalk and #UvsU

2016-07-31Leave a comment

QIC: CSPAN
When: 07/30/16
Pax: Olaf=FNG, HB2=FNG, Slaw, Pizza Man, Dolph, Roscoe, Yo Adrian, Tyson, Freight, Dr. Feel Good, Stroganoff, Short sale, Def Leppard, Ash Pond, Blart, Ringo, Monk, Woodstock, Billy Madison, Bacon, Squirt, Da Vinci, JK2, Hush Puppy, Top Hat, & CSPAN
Posted In: Uncategorized

Very hot, sunny, and humid for a 0700 start of @F3GasHouse

Disclaimer without Legal Counsel (#FartSacker)

COP Warm-up with all my favorites, in cadence, to 10 repetitions, and your welcome…#JaneFondaVideo

Mosey to Flag, quick discussion on politics, Pledge in Cadence

Mosey up the street, stop by for some dips, stop dips because of weird #Bromance in the car in front of us, #mumblechatter, #weird, and only @F3Gastonia = Where was that other guys head really?

Mosey to Church Parking Lot

Sidewalk Chalk Board of Pain= (do station than run/bear crawl/long run/bear crawl/ run)
10 Flying Squirrels
20 Diamond Merkins
30 Carolina Dry Docks
40 Squats
50 Calf Raises
60 Seal Jacks
70 SSH
10 Flying Squirrels
20 Merkins
30 Carolina Dry Docks
40 Squats
50 LBC
60 Hello Dolly
70 SSH

We did that for about 40 minutes…Dolph and his group set the pace #STRONG

Pick a partner you don’t know, go to that station you like the least, and do the exercise and hold each other accountable.

Switzer up for a quick sermon

Mosey home at your pace

COT

Prayer and Praise

BOM

Naked Man Moleskin / Sermon Notes

-Thank you for the invite to Q
-Package is still sleeping somewhere…
-Read “Freed to Lead” https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109
-Good crowd this morning and strong push on the #UvsU
-Be thankful for the fitness and body God gave you
-A man you don’t know will hold you more accountable than your best friend #whetstone
-It has been amazing to watch @F3Gastonia, what an awesome 1.5 years

Be a better man today than you were yesterday,

AYE!

CSPAN

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The Gross

2016-07-31Leave a comment

QIC: Anchorman and Barry Manilow
When: 07/29/16
Pax: Cottoneye, Dilbert, High Life, Bird Cage, Boeheim, Hasselhoff, Elvis, Bubba Gump, Spud, Bing, Underwood, Kielbasa, Twister, Gilmore, Pescador, FNG Headgear
Posted In: Slow Burn

18 men braved the inaugural running of The Gross

The Gross: 12 reps x 12 of the “worst” exercises (as defined by the Q)

Disclaimer, warning, legal-ease, explained by Anchorman

The Thang:
Mosey with Manilow to the lot by Empire Pizza, circle up for the first few, we called it the warm-up
squat jack IC x 12
jumping lunge IC x 12
seal jack IC x 12
line up at the side of the lot, bear crawl 6 parking spots and back = 12
crab walk the same 6 parking spots and back = 12
Burpees OYO x 12

Filler: Dora 1-2-3
find a partner, cumulative count, 100 merkins, 200 LBCs, 300 squats

Mosey with Anchorman to the side of Empire Pizza for the final 6
BTTW x 12 count
Makhtar N’Diayes IC x 12
Holy Cross Dolly IC x 12
Scorpion DD IC x 12
Grave Digger x 6 each side = 12
Pepper Grinder x 12

35 minutes … an early COT for travel time to 3rd F Convergence

Announcements, prayers and praise

Look like we made it,

Anchorman and Barry Manilow

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The Fort – Special Guest Appearance by Usher…aka The Program! “YEAH!”

2016-07-30Leave a comment

QIC: Pusher / Cake Boss
When: 7/30/16
Pax: Sweeper, Quack Attack, Rebel, Deacon, Geronimo, Nacho Libre, What Did, Fire Marshal Bill, Tesh, Atlas, Iron Horse, Fall Guy, Co Pay, Kodiak, Drop Thrill, Peabody, Trucker, FNG The Program, Mary Lou, Bubba Gump, Pusher, Corruption, Flat Tire, Cake Boss
Posted In: The Fort

24 PAX came to the home court for The Fort at WEP for a Pusher & Cake Boss led downpainment. The Nantan and Weasel Shaker for The Fort co-leading at the first AO of the region. Today we have over 50 AOs and close to 800 PAX across the region because of the many men leading and continuing to lead their brothers. It is humbling to think we are approaching 4 year mark at The Fort and the amazing work all the PAX have done for each other, our communities and in our families. Keep it going and continue to give it away!!

The Thang:

Pusher took the Q and broke down the 5 core principles of F3 for the PAX, especially since we had an FNG…..Special Guest Usher! No not really, but our pal “The Program” looked just like him with headband and sunglasses! No joke!! Best looking PAX member out there. Don’t even think he had a drop of sweat….he’s so cool!!

Mosey down to Church on Harris Street

COP: Did Windmills, some ridiculous amount of Side Straddle Hops, and some merkins and other stuff. We were hot by now.

Find a partner for life! Size mattered

1st group did partner wheel barrows up the church steps….aka Sweet Baby Jesus. 3 rounds each
2nd group did 100 merkins and 200 LBCs as partner ran 80 yards and back

COP again for more Partner work

Peekaboo Streets??? hopping over legs 15 times each
Partner Derkins 15 each
Partner full sit ups 15 each
something else as I started to feel my heartbeat in my brain

Pusher talked about how without a partner we could not accomplish everything we did. No matter how hard we try. Our M’s should be our best friends and our brothers will hold us accountable to the goals and dreams we set out for. Rely on your trusted partners and get better!!

Cake Boss (YHC) on Q

Mosey down Massy….Massey or whatever that street is that takes us to the big parking lot by the Gun Shop

Partner 1 runs down hill and back, partner 2 does flutters
Partner 1 runs down hill and back, partner 2 does plank/supermans
Partner 1 runs down hill and backward run up the hill, partner 2 does squats
Partner 1 runs down hill and backward run up the hill, partner 2 does sumo squats

Mosey to Wall by Springs building

Wall sits with 10 counts shoulder presses in cadence X2
On the six for some more flutters and then round of protractor

Mosey home to COT

Quality day with the PAX. Strong crew today and excellent post for Drop Thrill and great seeing you out there with us brother. Corruption and Trucker got in some extra credit and being very manly about it! Whatever that means….good job!

YHC talked to the PAX about asking ourselves when faced with a decision or choice, “Is the Wise?” is this the right thing for me based on past circumstance, present circumstances and what we have planned for our future…..ask yourself…..Is this Wise? it is so easy to follow along with our culture and get sucked into the “Jet Stream” or current of culture. Be mindful of right and wrong and make wise decisions!!

Thanks Ginsu for having us out. Love The Fort! Keep it Strong!

Cake Boss

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Alcatraz BB 7/23/2016

2016-07-30Leave a comment

QIC: Zima and Hasselhoff
When: 07/23/2016
Pax: Trucker, Jiffy, Decibel, Fish Sticks, Zima, and Hasselhoff
Posted In: Alcatraz

Six PAX went back in time to the 90’s with a Baywatch and Zima themed workout.

Started with a warmup run down Windward towards the traffic circle. While running there was a mixture of butt kickers, high knees, and side shuffles. Made the loop around the circle and back to the park.

At the COP, started with SSH, Windmills, Moroccan Night Clubs, and CCDs.

Moseyed to the beach (or what others call a baseball field) where lifeguard stands were set up at different points on the beach. Because of the 90’s theme, we learned the history of Baywatch. There were just over 240 episodes released over 11 seasons. So at each of the 4 life guard stands, we did 60 exercises each of Merkins, Flutter Kicks, Carolina Dry Docks, and LBC’s (60 X 4 = 240 or in Common Core–>4+1 = 5, 5 X 60 = 300, 1X60 = 60 so 300 – 60 = 240). Between each exercise, we ran back to central command and did 11 bomb jacks. Then, because I had more time, we repeated with 30 at each lifeguard stand with the bomb jacks back at central command.

From there, Zima took over and he informed us that Zima themed workout is short for Blue Ridge Relay Training. Hello hills. We moseyed to the the top of the hill on Tara Tea Dr. There we did a Jacobs Ladder by 10s. At the bottom, 50 squats, run to the top then 10 monkey humpers, down the hill 40 squats, up the hill 20 monkey humpers, then you get the idea.

After that was completed, we repeated the routine, except this time with calf raises at the bottom and SSH at the top (crowd pleaser). Wrapped it up with a half mile cool down and plankorama and hot yoga.

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You need us on that wall…sometimes

2016-07-29Leave a comment

QIC: Maximus
When: 07/26/16
Pax: Dark Helmet (Rucker), Geronimo, Spider Man (Rucker), White Lightning (Rucker), Atticus, Gopher, Full House, Stang, Decibel, Boeheim, Cable Guy, Waldo, Zima (Rucker), Cerrano
Posted In: Golden Corral, The Fort

After being booed out of my last Q like Ted Cruz at the RNC, I decided I still had a little left in the tank and it must be expelled at Golden Corral. This wasn’t my most creative but with it being as hot/humid as it was, you could walk in circles and feel wiped. It wasn’t repetitive circles but there was some repetition. As we say oh so many times, this did look a lot better on paper.

So with 15 pairs of headlights, 5 drivers split off to do the now-customary ruck while the remaining 11, feeling like our prom dates just ditched us, took off for a little stroll.

Warm Up: Jog over yonder, SSH, Squats, Imperial Walkers and Merkins followed a 15yd bear crawl then 15yd reverse bear crawl.
Well now that’s over and on to the real reason we’re here. The exercises were Derkins, Wall Step-Ups, Dips, Bomb Jacks:
Do all 4 exercises for 10 each, then 12 each, then 14, 16, 18, 20. At the beginning of this, I had every intention of going back down to 10 after we reached 20 but after looking around at the PAX, taking a real-feel humidity index feeling and frankly, doing a self-assessment, I came to the conclusion that was moronic. Rather, let’s do a 10 series then 12 series and put a bow on this Weinke.

We then mosey’d to the back parking lot, dodged Mr. Vinny’s bagel truck and lined up for some sprints (sort of). Sprint 30yds, back pedal 15, sprint 30yds, back pedal 15, sprint to the far road, turn around and sprint back to the start. I had on the Weinke that we were going to do this twice but after a morning of modifications and waiting 3 days to write this BB, I can’t remember if it was done once or twice…I think the former.

Circle up for some Mary:
Welcome to the Kardashian: Think Hello Dolly but crossing your legs as you bring them back together.
Box Cutter (regular and reverse)
Grave Diggers
Toe Touches

Announcements: PAX in the 24hrs of Booty (STH, Cerrano, Spider Man, Cornhole)
Prayer Requests: Kids at camp (great time), for those who lost a loved one to Cancer, dealing with 2.0 behavioral challenges and a lot of life changes that lead to things like this. Prayers for Stang in the direction of a new Whetstone partner.

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Moderate workout but it didn’t fill like one.

2016-07-29Leave a comment

QIC: Honeypot
When: 7/29/16
Pax: Incoming, Iron Sight, Apache, Dog Pond, Bill Nye, Anker Bar, Chucky, Kindergarten Cop, Watson, Mayflower, Smiley Face, Phillip Thorn
Posted In: Uncategorized

It has been 7 days since my last post. I had the kids for 4 days all by myself with no breaks. I can tell you my wife is one strong M / mom. All 3 boys really kept me on my toes this past week.

When I got to Petra at 0505 just about all the HIMs were ready to put the work in. The 2 min and then the 1 min warning was given for the workout. Apache and Phillip Thorn went for a run while the rest of us put in some work.

Disclaimer was given

No FNG today

Warm Up

30 SSH (IC)

15 Cherry Pickers

Left over Right leg (switch)

Mosey to Big Lots

Across the Big Lots parking lot we did some: Butt kickers and karaoke

At the end of the parking lot we waited on the 6 by doing some SSH to keep the heart rate up. When the 6th got in we mosey over to the K-Mart parking lot. We mosey all the way to the garden area to do some partner Merkins and we did a workout that I don’t know the name of. I got the workout from Chaser.

Group 1

We split into two groups to do both workouts. First group did 2 Merkins on the big curb and the rolled over and did 2 dips we kept it going until the other group got done.

Group 2

The other group did partner Merkins. One partner did a normal plank while the other partner did 25 Merkins while their feet were on their partner’s back. Then the partner dropped down to 6 inches and the partner did 25 more Merkins. Then the partners switched.

Then group 1 and 2 switched.

After all that we Mosey behind Publix for a big green hill I found the other day. We did 5 rounds of 5 American hammers at the bottom then run to the top for 5 diamond Merkins. We waited for the 6 to get in by doing SSH.

The back road that leads from the Kmart parking to the back side of Publix is a big long incline. So we did 50 LBC then sprint to the top and wait on the 6.

We got back around to the garden area and did some group Merkins and dip roles together. After that I asked for a 10 count.

We then mosey back to the COT area but we had about 20 minutes left. The HIMs pushed it today.

We then got on the bingo wall and did some people chair. 2 (10 counts) I asked them go lower in the chair for another 10 count.

Next we did some 4 corners

25 LBC

25 HBW

25 Slow Squats

25 CDD

Then we took a break in the people chair and we did the bear crawl while each person waiting in the people chair position. We bear crawled the people chair line.

Then we did some more 4 corners with the groups help this time.

25 flutter kicks

Then we long lunged to the next corner.

25 LBC

then sprint to the next corner

25 Box cutter

Then we long lunged to the next corner.

25 Hello dollies

Then we finished up with people chair and the ran back to the CoT because the runners were coming in.

Count off

Name-A-Rama

Announcements

Prayer and Praise

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