2016

2016-07-25Leave a comment

QIC: Witch Hunt
When: 7/25/2016
Pax: Qwerty, Bart, Puddles, Cornhole, Da Vinci, Nasa, Mr. T, Vinny, Speaker, Royale, Witch Hunt (QIC)
Posted In: Quagmire

I jumped at the chance to Q at Quagmire when Cornhole asked. Love this AO and really enjoy the mumblechatter the Pax provide. 10 HIMS showed up early ready to rock and Vinny came in on two wheels right on time (Are you late or on time if you show up right at 5:15?). Viiny missed the disclaimer but didnt miss the fun.

Great mumblechatter before we started about Spud’s message on Friday. Had a impact on many of the Pax.

Once we were all present we moseyed to the front of the wine shop for the warm up:
Butt kickers to fountain stop 5 Burpees then High knees the second half
Karaoke left back to fountain 5 Burpees then Karaoke right the second half.
Mosey to front of Just Fresh and circle up for warm-up:
15X Wind Mill
15X Cherry Pickers
30X Morracan NC (This turned into a dance-off between Puddles and Vinny. No winner determined)
25X SSHs
15X Imperial Walkers

Warm up complete, count off by 4 and then mosey to Books-A-Million

Relay of Doom

Three cones were setup in a triangle approx. 20 paces apart. Each cone had 3 exercises as well as a mode of transport to the next cone:
Cone 1
Crunchy Frogs
Freddy Mercury
American Hammer
Transport – One-legged Dog

Cone 2
Split Squats
Reverse Lunges
Calf Raises
Transport – Inch Worm

Cone 3
Scorpion Dry Docks
Dips
Diamond Merkins
Transport – Broad Jumps

Pax move around the cones like a relay, with one group running between stations at a time. All Pax start first exercise while the fourth group of Pax starts moving from Cone 1 to Cone 2. When they arrive they, then they replace the current Pax while they move to the next cone. And on and on we go until we finish.

After each full circuit the Pax moved onto the next exercise. The goal was to get three full circuits but we only hit 2 before I called time to move onto the next workout. However the Pax pushed hard and embraced the grind of this. Thanks for trying something new with me.

Then we moseyed to the front of Pet Smart for some suicides with 5 cones. First run through it was compound burpees at each cone for a total of 20. Then following 3 10-counts (Q needed a rest), repeated performing 1 merkin at each cone.

Then we finished with a slow Indian run back to the COT.

Prayer
Puddles and this current relationships as well as with health concerns
Mr. T children
My wife and her father
Qwerty and his family

Great to see Qwerty, Puddles and Bart back. Thanks to Cornhole for the opportunity to lead this men.

We cured the Mondays.

TClap |

4 Men – 4 Corners at Guns ‘N Moses

2016-07-25Leave a comment

QIC: Schrute
When: 07/18/16
Pax: High Pockets, Redwood, Vila
Posted In: Uncategorized

Three of York’s finest joined YHC for a Monday morning beat down at Guns ‘N Moses. Being that it was my first time out in Tirzah, I decided to do one of my favorites for the boys in York.

Warmup: (IC)

SSH x 20
Windmill x 10
Morrocan Night Club x 20
Merkin x 20

We then took a lap around the church for me to get my bearings, then we started with the pain.

4 Corners (do each exercise at each corner)
Lap 1: 10 Merkins
Lap 2: 10 squats
Lap 3: 5 burpees
Lap 4: 10 calf rises
Lap 5: 10 SSH

We then set up 4 corners in the parking lot, where we did a running drill
Jog 3 legs, sprint 1, jog 2 legs, sprint 2, jog 1 leg, sprint 3, jog a lap, sprint a lap

We then did 10 counts by each man of BTTW and People’s Chair, followed by ab lab.

NMM:
It was impressive to see the growth of the men in York this morning.
Redwood, great leadership at this AO.
High Pockets, I couldn’t keep up with you on some of the runs!
Vila, great work pushing yourself with each exercise!

Aye!

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The Coop 7/20/2016

2016-07-25Leave a comment

QIC: Witch Hunt
When: 7/20/2016
Pax: Geronimo, Skate of Die, Macgyver, Diesel (FNG), Fire Marshall Bill, Harry Carry (FNG) Drop Drill, Zimern (sp?), Witch Hunt (QIC)
Posted In: Ring of Fire

9 brave men showed up at the Coop for my first Q at this great AO. Lucky for me I got two FNGs. After the disclaimer we moseyed to the side parking lot for a quick warm-up including:

SSH
Imperial Walker
Wind Mill
Merkins
Mountain Climbers
Cherry Pickers

Then count off by 2 and we were off. We moseys past he ROTC and down the hill for a relay race. I placed 6 cones for each team with a tennis ball on top. Each tennis ball contained an exercise and the count. At go, one member of the team would run to get the first tennis ball and return for the team to perform. This would continue until all the cones were complete. The tennis balls were:

10X Burpees
25X Bomb Jacks
15X Diamond Merkins
50X SSH
50X LBCs
25X Squats

(Note: Tennis balls difficult to read with no light. Poor placement by the Q)

Next we moseyed up to the parking lot in front of the school for my variation on hungry hungry hippos. I had 4 cones set in square with a bucket of golf balls in the middle. I had the Pax divide evenly at each cone. At go one Pax would Broad Jump to the bucket retrieve a golf ball and jog back. Once back the Pax, the next Pax would head out while the Pax that retrieved the golf ball would perform 5 burpees then hold 6 inches. This continued until all 48 golf balls were retrieved.

The winning team with 13 golf balls determined the 25 count punishment of Carolina Dry Docks that all Pax performed.

Then we moseyed to the school for the final exercise:

People’s Chair with 25 Shoulder press
5 Derkins
Peoples Chair with 50 Shoulder Press
5 Derkins
Peoples Chair with 75 Shoulder Press
5 Derkins
Then back down…

To finish out the morning it was 2 minutes of AMRAP burpees. I challenged all the Qs on Wednesday (Nunchuck, Royale and Real Tree) to have there Pax perform as many burpees in 2 minutes as possible. The average number of burpees based on Pax present would determine the winner. Losers would owe the winner 25 Burpees. Nunchuck and this team of Pax at PHOP came away with the win (32 average).

Thanks to Geronimo for opportunity to Q this great AO.

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It was moderate…sort of

2016-07-24Leave a comment

QIC: Maximus
When: 07/23/16
Pax: Mash, Full House, Cotton Eye, Barry Manilow, Geronimo, Santini, Car Bomb, Assassin, Atticus, Pusher, Pick-6, Schaeffer, Quick Books, 12th Man, Old Bay
Posted In: Millllkshake

After a couple high-tech Q reschedules, my number was drawn to Q our supposed “moderate” AO at the Yard yesterday. I’ve heard this place is moderate but I know some of the regular PAX and they’re not so moderate. Additionally, I actually did some research and read a few previous BB’s and guess what? They weren’t so moderate either. I have a tough time dialing it back sometimes but you throw in a few 10-counts and Pusher/Santini chatter and this Q can be confused for moderation. Why did I say all that? Keep reading because some people thought the Weinke was worth a few post-beatdown comments.

I was persuaded to do a nice and easy 3+ mi jaunt for extra credit with Old Bay in the cool, crisp gloom. That almost turned into a 1/4mi walk and back to the air conditioned truck which is exactly what would’ve happened had the rabbit not kept pushing me. Breathing is overrated anyways, right?

Once I met the guys I’ve not met before and did the awkward fist bump/hand shake with the others, we listed to another butchered disclaimer then the 15 of us took a stroll around the lots.

Warm Up (See, it was moderate)
Butt Kickers the length of the lot
Karaoke the length of the lot and back
SSH at varying speed

Oh, let me introduce a man who now came strolling in from the woods with his Secret Service ear piece, digital camo bandana, short shorts and calf sleeves. Who else could it be other than another not-so-moderate fella known as Geronimo. That’s right, he underestimated the length of his trail run so joined us just in time for some bear crawling. He’s not a fan of the warm-ups anyway.

Slow, full-form bear crawls to ensure your knees touch your elbows for roughly 15yds then put it in reverse for the much more enjoyable slow, full-form reverse bear crawl.
I think I was told this is way too hard so we added some Imperial Walkers.
We then did our best imitation of a sand crab and did the sideways bear crawls for 10yds then came back to the start.
Squat Jacks
SSH
Tempo Merkins (3ct down followed by 1ct up)

Grab a partner for a modified DORA…
Partner 1 runs the length of the parking lot while partner 2 does the exercise then flap jack until the following are completed:
100 Merkins
200 LBC’s
200 Calf Raises
100 Flutters of your choice

Insert 10 count here.

Next up were the Squirrel Squats in cadence which is like a flying squirrel followed by a squat. I kept the push-up part but dropped the jumping part which evidently was worthy of some additional Q-jabbing chatter. It’s alright, we only did 10 then followed that with another 10 count. Work with me people.

Side walking Diamond Merkins…5 out then 5 back ’cause you gotta stay balanced.
I think this is where I started ad-libbing with the addition of some Suzanne Somers squats, regular squats, Carolina Dry Docks and something else.

Some slow dying cockroaches then the Seal-Team sit ups and box cutters, yes both forward and reverse. At this point it was 7:52 and I really thought I had 8 more minutes. As a salesman, you’re taught to listen more than you speak but I didn’t listen to my training at this point. I was told the workout was over at least twice but it wasn’t until someone said “7:50” that I realized, yes, this moderate workout ends at 7:50, not 7:52 or 8:00. My apologies PAX, you can revoke my access to Q the Yard.

Announcements: We had a great 2nd F cookout at the Spitz Farm yesterday afternoon. Friday 7/29 3rd F Convergence at 6am at the Eternal Church offices behind Zaxby’s in Ft. Mill. This time, the panel will be reviewing finances and what it means to live your life according to God’s Will.

Prayer Requests: Praise for Spud’s ability to share with us on Friday and exhibit the faith and strength he has. Don’t miss the opportunity to BE BOLD. Please continue to pray for HIM and support HIM. I’d ask for prayers for the continual learning of how to parent my kids as they enter into these new chapters. I often feel ill-prepared but I know that is me not relying on God enough. Praise for a new job starting tomorrow (Monday) for Quick Books and for his obedience to God during his transition. Praise for his family as they remained faithful to God as He always provides.

Always an Honor.
Maximus

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Trust the Q, Trust the Lord

2016-07-23Leave a comment

QIC: Tinker Toy
When: 07/21/16
Pax: Kelvin, Hot Sauce, JAG, Sgt. York, Honeypot, Slow pitch, Stockyard, Posh, Bill Nye, Water Boy, Pescador, Tinker Toy (Q)
Posted In: Uncategorized

Kicked off with the following passage:
“Now the Lord said to Abram, “Go from your country and your kindred and your father’s house to the land that I will show you.”
‭‭Genesis‬ ‭12:1‬ ‭ESV‬‬
http://bible.com/59/gen.12.1.esv

Explained that just as Abram (later Abraham…name changes were given by God many times in Scripture to signify a new life. 2 Corinthian 5:17, i.e. Saul to Paul, Jacob to Israel) had to trust in the Lord enough to “go to the land that He would show him (without knowing where that might be), we too can learn from Abram’s example of faith. The Lord doesn’t always tell us His entire plan. Most times He tells us just enough where we know that we have a choice…to obey or disobey. May we all realize that God has far better plans than we have for ourselves, but we are often full of pride and think that we know best. I believe the Lord knows to only tell us “some” of His plan, because if He told us more, we would, by our sinful nature, try and take over like we have the better plan. I speak from experience and I bet many PAX do as well. May we “exercise our faith,” and trust God with all of our being, as Abram did.

We trust the QIC at every workout to take us to places we don’t necessarily know we are going and to provide a good workout. Why does it seem easy to trust the QIC, but harder to trust the Sovereign God of all creation? May we ponder this question daily.

Warm up (IC)
SSH
IW
WM
MN
MERKIN

MOSEY ACROSS THE STREET TO OLD GYM

PC-2 long 10 counts
BTTW-long 10 count (PAX got a little rest before BTTW, as a FIA group was passing by…important to remember to be gentlemen)

Mosey to hill at end of parking lot

Partner work (1 does exercise, other runs up hill and back-collective total)

50 burpees
100 Squat jacks
100 Diamond Merkins
100 CDD

Mosey to Harris Teeter

Each cart return

Round 1
10 burpee pull up
20 chest dips
20 regular dips

Round 2&3
5 burpee pull up
10 chest dips
10 regular dips

Back to COT

4 corners (10 blast offs merkins, 10 jump squats, 20 calf raises, 20 LBC)

Prayers
Bill Nye job interview
Law enforcement

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Blood, Sweat, and Grace delivered at The Patriot

2016-07-23Leave a comment

QIC: Sapper and Nunchuck
When: 07/23/2016
Pax: Nail Pop, Mr Big Stuff, Black Hawk, Iron Site, UGA, Posh, Pulp, Bourne, Fusion, Woody, Mugsy, Kevlar, Mayhem, Choir Boy, Limp Bizket, Peach, Anchor Briar, Colombo, Smiley Face, Chucky, Sapper, Nunchuck
Posted In: Uncategorized

The Patriot, a staple F3 AO in Rock Hill with so many great options for a work out, how do you choose just one? This morning Sapper and I (Nunchuck), received the honor of leading the Q for this great AO location. Sapper decided on 6 locations utilizing all the open fields in Cherry Park. We arrived around 6:15am to layout the plan and place cones in the strategic locations. The Goal for this Saturday morning was almost like a miniature Spartan run. Sapper selected four team captains, then we numbered off to build 4 individual teams with the Captains responsible for calling the workouts at each location. Drifter gave me 4 old tires that we used as coupons that had to be 2-man carried from location to location. Each Team had a different Order they had to run the course in, so there were never two teams at once at a single location.

Workout consisted of:
Stop 1) 25 Side Straddle Hops, 25 Imperial Walkers, 25 Wind Mills, 25 Overhead Claps, 25 Moroccan Night Clubs, all counted In Cadence
Stop 2) 25 Merkins, 25 Derkins, 25 Irkens
Stop 3) 2 Minutes Partner Assisted Big Boy Sit Ups, 2 Minutes Little Baby Crunches, 1 minute Partner assisted Feet Push Downs
Stop 4) 20 Squats called In Cadence followed by Zombie Walk across the field and back (roughly 100yrds x’s 2) (That was fun after all the squats)
Stop 5) 10 Burpees, Crab walk across the field and back, 10 Burpees, Bear Crawl across the field and back, 10 Burpees (I noticed somebody shortened up the cone layouts, so I assume the bear crawl was a crowd pleaser)
Stop 6) Wheelbarrow – Partner Assisted Cone to Cone then Run back, Low Crawl cone to cone (mimic a barb wire crawl)
Return to AO, (where we can witness bloody elbows and knees and the pax wringing sweat)

Upon returning to the AO, I circled the group up and delivered a brief word based on a story I recently read. I opened it up by talking about a Heart full of grace. Terra Storch unfortunately learned a lot about the heart and grace in a tragic way. In 2010 her Daughter Taylor died in a tragic ski accident, thus being thrust into every parents worst nightmare. Her and her husband decided to donate Taylors organs to patients in need.

For Patricia Winters, this was grace that she desperately needed and gave her a fresh start on life. Terra had 1 request though, she asked to be able to hear her heartbeat. So a few month after the transplant surgery, Terra and her husband flew out to Phoenix to meet Patricia. After a long embrace, Patricia gave Terra a stethoscope, and to her amazement she hear her Daughters Heart Beating for the first time since she lost her. Now her heart dwelt in a new body, but it was her daughters heart she heard nonetheless.

Galatians 2, v20; Paul tells us, It is no longer I who lives, but Christ who
Colossians 1, v27; Christ In You, The Hope of Glory
Paul mentions Christ Abides in him 216 times, so this is a major part of what Christ does for us when we are part of his grace.

In John, chapter 8, it opens up with the story of the Lady caught in the very act of Adultery. The morality police of the day couldn’t wait to shame her and thrust her in the crowd where Jesus was teaching. Hey, Hey, looky what we have here teacher….This woman was caught red handed!!!! The Law of Moses says we Stone Her….What do you say. What did Jesus do? He stooped. He knelt down, lower than anyone there. The “holier than thou” thumpers looked down their nose at the lady they couldn’t wait to accuse, but they now had to look even lower to see Jesus. They kept on, making a fuss, until Jesus Stood straight and tall between the woman and crowd, and calmly said, OK, go ahead, Stone her. But let you who have never sinned throw the first stone. Ooops! Ouch!! The PC Police didn’t see that one coming…

Have you ever messed up? I know I mess up, daily. Even when I try my best, I still screw up. One, by one her accusers dropped their stones and left. Finally it was only her and Jesus. Jesus stood and looked and said, hey, what’s this, where did your accusers go, is there nobody here to accuse you? She said, “No Lord, not one”. To which Jesus said, “Neither do I, no go and sin no more”. That’s Grace.

1 John 5, v19 says, We know we are of GOD, and the WHOLE World lies in control of the evil 1.
Revelations 12, v9-10 calls Satan, The Dragon, The Serpent of old, The Deceiver and GREAT ACCUSER.

This ole world is full of people that are quick to show your faults, accuse, point, blame, cast judgment, steal and crush you dreams, rob you of your peace. However, for those that know Christ, you have received grace. Christ lives in you. When God searches your heart, who’s heartbeat does he hear? Does he hear the heart beat of the world, or does he hear the heart beat of Christ who lives in you?

-Nunchuck

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Jay’s Loop

2016-07-23Leave a comment

QIC: Spud & Minuteman
When: 07/22/16
Pax: 100~ PAX from The Fort
Posted In: Slow Burn

What an amazing morning to come out and experience all 3 Fs. Today was just another beautiful example that F3 is more than a workout. This morning was a special day where we converged to show support for Spud and to honor his son Jay who passed away last month. Today would have been Jay’s 20th Birthday. About 100~ PAX converged for Jay’s Loop complete with either a run, bootcamp (Slowburn) or ruck option.

The Thang (see Slowburn BB for Bootcamp):

Brief word from Minuteman about John (aka Spud) and what he’s witnessed in the last few months with his friend. He then outlined the Loop and we were off. 60-70 PAX running down Hwy 160 was quite a sight.

THE THANG

Left at 160
Right at Kingsley Park
Cross Munn and proceed to FMHS Tennis Courts
Spud led us in a short prayer
Continue out the other side of the school
Right at Harris St
Right at Sam Smith for the long climb up (crowd pleaser)
Right at Sutton
Right at 160
Left at the BP

Return to Empire Parking Lot for COT and BOM

Spud then led Chicken N Wisdom and shared his personal story and testimony. In all honesty I can not do it justice but his story is amazing, and the life and experiences of his son are inspiring. As he led, stories unfolded of how God has been working in his life and preparing him. Stories of recovery from addiction, God speaking directly to him through nature and tangible “mini” miracles. He discussed how praying Romans 12:1-2 (The Message) for 40 days (and beyond) has helped change his perspective. The theme of boldness kept coming up and seemed to make an impact with the PAX. Challenging us to pour into our 2.0s and Ms. Just an amazing example of what SkyQ can do in someone’s life.

Thanks to Spud for sharing his heart! Below are some links if you’d like to learn more:

Click HERE if you would like to friend Spud (John Karwatsky), his story is documented in more detail on his FB Page

To learn more about Celebrate Recovery click HERE

Click HERE to view Jay’s Memorial Video

Click HERE to follow Spud on Twitter

Romans 12:1-2 (The Message)
Place Your Life Before God
So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you.

Aye!
The Fort Pax

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Muggy Murph @ Arsenal

2016-07-22Leave a comment

QIC: General
When: 7/21/16
Pax: Birdcage, Clark Kent, Bourne, Ringer, Fire Hazard, Bounty Hunter, Dark Roast, General
Posted In: Uncategorized

It was a morning where I woke up and took the dog out around 4:30 and immediately started sweating. Beautiful, when you already smell like a Dothraki before you’ve already gotten in the car to head out. YHC has fallen off the wagon lately when it comes to doing pull-ups, so I thought it was the perfect morning to re-engage the biceps and drag 7 other PAX through the misery. And so it began…

Warm-up

Mosey down to the Elementary school scaling the smaller walls against the school
Circled back to pick up the late arriving Bounty Hunter
Continued on to the big wall…you cannot just pass up the big wall without going over it
Bear crawl past the trailers, back to regular and circle up in the empty bus parking lot
BTW at this at a 6 minute mile pace (according to Birdcage)
Circled up for SSH, Mountain Climbers, Merkins, Morrocan Night Club (which according to Lexicon expert Fire Hazard, is not in the Lexicon)

The Thang

Partner Murph – Partner 1 runs around the track, Partner 2 knocks out the Murph until Partner 1 returns to switch. Track Run was an interval run, half comfort pace/half sprint
Quick Tabata circuit (20 sec on, 10 sec recover) Box Jumps x 3/Dips x 3
Mosey over to the Dragon’s back, may I add the recently trimmed Dragon’s back
Maintain partners (Partner 1 – Hill Sprint up, sprint down, back pedal up, sprint down) (Partner 2- Freddy Mercury for Partner 1 sprint up; Solid-no honey mooning-downward dog-ass in the air Plank for Partner 1 back-pedal up) Partners switch…Rinse and repeat
Mosey back to COT where time keeper Hazard informs me we still have 45 seconds in which we knock out Flutters and Springy Frog/X’s & O’s/Boats and Canoes whatever you wanna call it
COT

Moleskin

I’m glad Bounty Hunter decided to get out of bed and join us, almost thought he had forgotten where Arsenal was…
Glad to be partnered up with Ringer as he completed about 80% of our partner Murph (YHC felt bad and performed some extra Merkins…actually these were not on purpose. Couldn’t believe Ringer knocked out most of our Merkins while I was taking a lap; apparently a slow lap
Clark Kent showed up with the Superman shirt on and performed as such, dude gets stronger every time he posts
Birdcage was pace setter and time keeper for our 6 minute mile warm-up mosey pace
Fire Hazard managed to make it through with out finding an ankle breaking rock on the way to Dragons Back (although we heard it rustling in the woods), and made sure to push us for an extra 45 seconds of pain and ABony
Bourne conquered the big wall for the first time
Dark Roast continuing to post, glad to see him motivated and pushing it

Muggy morning with some solid upper body work and just over 2 miles. Solid work gentleman.

Over and out – General

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Love/Light

2016-07-22Leave a comment

QIC: Deacon
When: 7/22/16
Pax: 101+ Pax split into groups of runners, go ruckers and boot campers. FNGs; Underwood, FoxTrot and Elvis
Posted In: Slow Burn

We posted this morning to support our brother Spud. Spud’s message and focus on Romans 12: 1-2 were powerful. The Boot campers had the following menu for a buffet of pain at Slow Burn.

Mosey to the Lowe’s parking near the expressway.

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Box Cutters (15x)

Mosey to the next parking lot on the other side of Lowe’s.

Moderate Wind Sprints: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karoke Left, Karoke Right

Mosey to the guard rails behind Lowe’s.

Drill 1: Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Drill 2: Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Drill 3: Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Mosey to the wall on the right side of Lowe’s.

Wall Merkins, People’s Chair (3x)

Mosey to the parking lot in front of Lowe’s.

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps of LBCs, Merkins and Squats.

COP: Box Cutters (15x), Superman (10 second counts), Pepper Grinders (15x), Oblique Ups ( 15x )

Moleskin:

The devil aka “The Divider” has America right where he wants it. He’s dividing people from God and from each other.

Our community can heal if we love people of all races and nationalities. 1 John 2:9 says “Whoever says he is in the light and hates his brother is still in darkness.”

In private settings, do you tend cast the devil’s darkness or God’s light?

God counts on us to be the light in darkest times. That time is now. Be the light and shed hope in our community for all people.

Ephesians 5:8 “For once you were full of darkness, but now you have light from the Lord. So live as people of light!”

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Sandbags, rocks and hills @ The Deep

2016-07-21Leave a comment

QIC: Bolt and Royale
When: 07/16/16
Pax: Villa, 2.0 Nutmeg, Alamo, Crab Cakes, Galloping Ghost, Kenyan, Bolt, Royale.
Posted In: The Deep

8 #HIMs arrived including 2.0 Nutmeg on a slightly humid, no wind day to partake in a lower body, upper body push.

YHC and Royale arrived early for setup and F2 extra credit jog with a good discussion about the benefits that F3 has had on both of us.

No FNG’s but good practice disclaimer for Bolt.

Mosey a little around the school to loosen up. Some high knees and butt kickers. Used the straightaway next to the practice field for some sprinting, backward run and lunges.

Dynamic stretching with:

SSH x 15 IC

Imperial Walkers x 15 IC

Windmills x 15 IC

LBC’s x 15 IC

Hit the field for “Indian line” exercises, lower body.

7 sand bags (10# to 50#…or so YHC thought) were aligned about 4 feet apart in front of one of the soccer goals. PAX picked up a bag held close to the body (really? for lower body?). Each exercise was performed with 5 reps (in quick single cadence), drop your bag, move quickly to the right, pick up the next bag of ascending weight, then 5 more reps. Last guy in line finishing the heaviest bag ran back to the first bag for the next 5. After each PAX went through all the bags, sprint across the field to the other goal. Jog back and fall back in line and pick up a bag for the next exercise.

Exercises performed:

Squats

Calf raises regular

LBC’s

Wide leg “mini” squats (monkey humper style)

Calf raises alternating toes in/toes out.

Time moved quickly and some planned ab work had to be cancelled.

Before passing on to Royale, YHC addressed “communication” as it applies to the PAX. Specifically addressed was to communicate with your fellow PAX at workouts and after. This is especially important in a new area. Be sure to introduce yourself to the FNG’s and recently new PAX. Go out of your way to talk to others during a workout. Support posts on Twitter with a like or reply of positive reinforcement. Drop a message to someone you haven’t seen. The quicker someone feels comfortable and encouraged within F3, the more they will post.

Also briefly discussed was to communicate during a workout especially during times of heat and humidity. Don’t be afraid to say you aren’t feeling well. PAX should keep an eye on each other and not be afraid of asking “how are you doing?” if someone doesn’t look well.

Royale took his turn to lead. Mosey from the soccer field to the back of the school, and we took it off-roading to the hill at the back of the school. We all grabbed a rock of varying sizes for our next pain group.

20x rock curls – run down the hill – 10 CDDs – run back up – rinse & repeat 3x

20x rock over head presses – run down the hill – 10x Merkins – run back up – R & R 3x

20x rock tricep curls – run – 10 Burpees – up the hill – R & R 3x

Royale took a break between round 2 & 3 and added to Bolt’s message around communication. He asked each member of the PAX to share something they are happy for. Too much negativity being shared in this world.

Mosey back and PAX assistance carrying back cones and sand bags. Bolt realized the 50# sandbag was not used and still in his car after the workout. Psyche! (Next time) Special shout out to 2.0 Nutmeg for a great effort!

Prayers for family members, our country and the world during these difficult times.

We each went around for a prayer from each PAX in COT.

Alamo, Crab Cakes, Bolt and Royale for Dunkin Donuts with good ruck discussions.

Announcements

9:00 am F3 Dads at Patriot, July Dads in Rock Hill

7/22 – Friday at Slow Burn – Chik-Fil-A on 160 – Convergence run for Spud, 5k and/or AO workout, park at Empire

7/23 – Saturday 12:00-4:00 pm – Picnic party at Spitz House. See newsletter for details.

YHC thanks Royale for the Q support and great discussions on the positive impact F3 has had on each of us and we tried to make sure positive items were brought up during and after the workout.

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