The Iron Academy Kettlebell Beatdown

2016-06-29Leave a comment

Posted In: Uncategorized

When: 6/28/2016
QIC: Turbine
The PAX: Bogey, Smiley Face, Prince (FNG), Double Shot, Dreamhouse, Catfish, Bull, Turbine

7 men took the DRP and unfartsacked themselves to come out and patiently particiapte in my KB VQ. Disclaimer was given, the PAX and FNG were welcomed, and the Warm-Up began!

The Thang:

Warm Up:

LS Squat
Arm Circles small then big then small
MNC
Imperial Walkers

KettleBell WO:

Basic KB Swing
R arm swing
L arm swing
Rinse and repeat
Right to left exchange
Left to right exchange
Active Rest Mosey
Gun Slingers, Right then left arm
Basic KB Swing
R arm row
L arm row
Rack the bell, right arm press
Rack the bell, left arm press
Active Rest Mosey
Tricep extensions
KB behind the head squats
Peoples chair with arms extended with bell
LBCs with either handle up or down modification of the bell
American Hammers with the bell
Heel to Heaven with bell on chest
Using the bell to lock your feet, Big Boy Sit Ups
Merkins of course!
Last active Mosey

Naked Man Moleskin:

A very humid morning that required very little effort to obtain a full blown sweatfest. All worked themselves to maximum exhaustion, which made me proud and honored to lead. The moaning from the big boy sit ups and heels to heaven proved the PAX were spent!

Bogey: Rolled in hot, joined right in and killed that 32 pound KB again! Nice work! The basic swing with that stainless steel was impressive.

DoubleShot: SOGO brother! You smoked it today! I especially liked you driving away from the workout with your gloves still on!

Dreamhouse: You are making some awesome progress! Keep it up! We need more KB Qs!

Smiley Face: Always an honor to post with you brother! Thank You for your effort in the gloom! Your positive attitude is contagious.

Catfish: NOTE: layoff the big dinners on the night before a Kettlebell WO!! Nice job this morning.

Bull: You owned that 25lb bell this morning! The tricep effort was on point, you worked to failure to get stroinger! I’ll def insert some curls next time just for you brother! Your commitment over the last few months is amazing, and I thank you for helping me get stronger everyday.

FNG – Nic Bowman now known as Prince!: Thanks for coming out and welcome to F3 Nation! Great effort.

Announcements

Read your email

F3 Dads in July at the Patriot 9am to 10

P200 Registraion is open. Start talking it up and let’s begin buildign teams. There are many who prefer 9 or 12 man teams.

Prayers

New opportunities for Doubleshot and Smiley Face to pray and consider. We are in prayer beside you brothers.

Friend of Catfish is in processing of adoption, prayer with their family.

Until Next Time!

Turbine out!

TClap |

The VQ that almost wasn’t

2016-06-29Leave a comment

QIC: Dawg Pound
When: 06/29/16
Pax: Apache, Mailman, Tinker Toy, Kelvin, Sgt. York, Mayhem, Waterboy, Cool Table, Sumac(FNG), Washout, Amphibious, Gracie, Snapper, Kindergarten Cop, Dollywood(FNG), Gauge, Van Wilder, Burgundy, Mr. Rogers, Bazinga, Money Bags, Mayflower, Opie, Schrute
Posted In: Uncategorized

After nearly oversleeping for my VQ it would have been perfectly understandable if the PAX had mutinied yours truly, however I owe a debt of gratitude to brother Apache for taking the reigns and welcoming all in the PHOP HIMSHIP and sharing the disclaimer. As “that guy” who ran late for his VQ I felt it appropriate to once again declare that I am in no ways a professional.

Warmup

50 SSH(IC)-admirably led by Apache

30 Moroccan Night Clubs(IC)

25 Imperial Walkers(IC)

20 Windmills(IC)

The Meat and Potatoes

Most of the workout was laid out the night before by YHC and our esteemed SiteQ The Riddler the evening before, however I asked Apache and his crew to gather up the weighted PVC pipes. In the meantime we divided into three groups and went to the following stations rotating every 10 minutes.

Station 1 Bucket Carry

2 PAX carry two buckets each filled with stones the length of the “warm up lot” and back. There was a twist, though, as there is always a twist. The men did 5 shrugs at the beginning, 5 shrugs at the turn, and 5 shrugs at the finish line.

Those waiting on the buckets did front raises and front holds, alternating.

Rinse and repeat until it’s time to rotate.

Station 2 Tire Flips

The tire flip is long a staple of any “gear workout”. This one was no exception.

While three men flipped tires 8 times on the grass yard behind NRHC the “tireless” alternated between monkey humpers and mountain climbers.

Rinse and repeat until it’s time to rotate

Station 3 Cinder block carries

Since there were plenty of blocks available every group opted to work together on these and travel like a wolfpack.

Taking place in the side parking lot starting at the top PAX carried the 30 lb blocks overhead and did 30 LBCs at the bottom and then restarted the Sisyphean task of carrying the block back up the “hill” to the other end of the parking lot at which point the PAX would hold a plank for a 30 count only to rinse and repeat until it was time to rotate.

The Wind Down

After a quick cleanup of all the gear we gathered in a circle and played a little “Dealer’s Choice Abs”.

Freddie Mercury’s-YHC

American Hammers-Van Wilder

LBCs-Waterboy

10 burpees in cadence-Mayhem

Unspecified number of Merkins as we started in cadence but then Apache decided to do single count to 16

By this point our running brothers who are preparing for the Blue Ridge Relay had rejoined the PAX.

Naked Man Moleskin

I want to thank all the PAX who showed for my QC. The Riddler for asking me to Q. Schrute for bringing me into the fold and most of all Jesus Christ.

As previously stated this workout did not start smoothly, but thanks to an abundance of #LeadersLeadingLeaders the stations went smoothly and everyone got a lot out of it.

We also welcomed two FNGs: Sumac and Dollywood. Hope to see a lot of them!

Announcements

Monday July 4th a yet to be named moderate workout will launch at Winthrop University. Blackhawk is the site Q. It will take place outside Dinkins Hall. Check Twitter for more details.

Starting this Saturday F3Dads will be at the Patriot. I believe the start time is 9am and not 10am. Popeye and Burgundy will be Qing this workout. Having been to their Qs last week, I believe there will be some kids crying and this could possibly be the last F3Dads workout done in The Fort.

Prayers/Praises

Former CAH resident will be moving back from Florida after living with his sister worked out “like a turd in a punch bowl”. If you would like to help please contact Tinker Toy and of course lift this young man who has lived his life behind the 8 ball up in prayer.

Hot Sauce’s daughter will be leaving for a mission trip to India shortly

Praise and thanks for Tinker Toys daughter turning 9. He remembers picking her up in China like it was yesterday. Enjoy, cherish and love your children.

Prayers for the family of the little girl who drowned in Great Falls. Prayers for all of Great Falls as Apache, The Riddler and anyone else familiar with it can tell you how close knit that community is.

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The Pain Came Down in Buckets

2016-06-29Leave a comment

QIC: General
When: 06/29/2016
Pax: Fire Marshall Bill, Trailblazer, Zimmeran, Sasquatch, Mission Impossible, Cross-Check, MacGyver, So-Crates, Cake Boss, Skate or Die, Geronimo, Huckleberry, Atlas, Peabody, Cash, General
Posted In: Ring of Fire, The Fort

Last night as I was loading approximately 350 lbs of drywall buckets filled with sand, rocks and plate weight into the back of the Camry; the M came outside and asked “What the hell is all of this?” I told her that these are toys for The COOP Pax to enjoy tomorrow and that I intend to use them on a hill…a long gradual hill. She shook her head and said “Your sick and you may not have any friends after this.” She would be right when speaking of most groups; however, I knew that a group willing to show up at 5AM day in and day out in the name of pain were of the same mindset and would embrace the challenge.

I snuck into the AO early to drop my gifts at the bottom of the hill. 15 PAX gathered around ready for the pain to commence. Atlas decided to join us after wrestling with the decision all night of which AO to post to. From there, it began. Short mosey down the hill to the small parking lot where we circled up for a warm-up that included: WAIT, HOLD UP! Here comes Sasquatch zooming in the back entrance that we did not existed. He caught up quickly and joined the PAX to make an even 16. Now, the warm-up included:

Side-straddle hop
5 Burpees OYO
Imperial Walker
Wind-Mill
5 Burpees OYO
Merkins
Wide Arm Merkins

The THANG

SUICIDES (AKA Island Hopping) as renamed by Sasquatch, where we hit 3 total – 2 sets Skate or Die and Mission Impossible were setting the pace crushing the suicides
SPRINTS (Sprint to 1st island, jog to the end, Sprint to 2nd island, jog to end, full sprint to 3rd Island) Strong push from all PAX on the last Sprint made it close and too hard to call; although video replay may give it to Mission Impossible
Team Bucket Carry (Version 1) – We made our way back to the long gradual hill and PAX adjusted to my lousy math skills and teamed up into groups of 3. Peabody had hoped that a construction crew had left the buckets of sand behind. Unfortunately, this was not the case. Partner 1 and Partner 3 remained at the bottom of the hill as Partner 2 headed to the summit in prep for the start. The gist, Partner 1 carries 60ish lb bucket uphill at a blazing pace to Partner 2. Partner 2 runs down hill handing off to Partner 3 who then heads uphill handing off to Partner 1 and restarting the cycle. Each PAX had the opportunity to go uphill and downhill with 60 grueling lbs 2x each. PAX uphill (Barracks) alternated OYO Pull-ups and Dips. Downhill PAX were led in Mary that included (Peter Parker, Parker Peter, Squats, Merkins, LBC, Freddie Mercury, American Hammer, Hello Dolly, Rosalita and others) Sorry, Cake Boss I cannot remember the order. Thanks to Cake Boss, Sasquatch, So-Crates, Skate or Die and others to taking the lead on the Mary exercises as YHC was uphill.
Team Bucket Carry (Version 2) – PAX stayed in their groups. Partner 1 takes the bucket uphill to the 1st drop-point (1st tree), drops the bucket and returns back to the group tagging Partner 2 who picks up the bucket from the 1st drop point and takes it uphill to the 2nd drop point before returning back to tag Partner 3, so on and so fourth until we reach the STOP sign at the top of the hill. What goes up, must come down and so we repeated coming down the hill until the clock expired on us.

MOLESKIN

Strong effort from the PAX this morning from Sprints and all the way through the hill climbs with a 60ish lb bucket. Thanks again to those who stepped up and lead some of the Mary exercises. Per my M’s warning, I hope that I still have friends after this workout. You all pushed through and crushed it this morning. Great work out of Zimmeran this morning for his 2nd post. Keep coming out brother, you’re doing awesome. Thanks to Geronimo for giving me the opportunity to lead. It’s always a pleasure to share the gloom with you all. If you ever need buckets, sand and rocks for a workout feel free to reach out to me and I’ll lend them to you.

Over and out – General

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The Maze: Don’t Get Lost

2016-06-29Leave a comment

QIC: Drydock
When: 06/29/16
Pax: Drydock, The Riddler, Twister, Short Sale, Six Sigma, Baby Conan, Villa, Real Tree
Posted In: Uncategorized

So the Spitz Challenge keeps rolling on for me in York, and I had the pleasure of another DryDock BeatDown. Two in one week! Myself, Twister and Short Sale all showed up to the wrong parking lot having never been to the maze. Thanks to a post from Royal on Facebook we found our way to the front and met up with some York Originals. It was super dark the school did not have the lights on today.

With that being said…

Warm Up
SSH
Slow Merkins
Moroccan Night Clubs
Left over right stretches
Monkey Humpers

The Thang
Mosey to Practice Field, FYI it is turf which is super nice to run on.

From one End Zone we Partnered up for a series workout

200 Merkins
300 LBC’s

Other partner runs to 50 yard line completes 5 burpees
Then continues to run to the end zone then back to partner at the other end zone

Repeat until all reps are finished

Zig zag all 5 yard lines in a Mule Run Formation to 50 yard line. Gotta be careful with these on turf quick turns could be busted ankles!

Mosey down to Soccer Practice Field, at this point you have to aMAZEd at what The Maze has to offer the Pax.

We did a black jack routine on a double wall started with 1 squat at the bottom hop both walls 10 merkins at top of second wall. Hop back down the wall increase squat by 1 decrease merkin by 1. Continue until you reach 10 squats and 1 merkin.

Mosey back to COT
Box Cutters
Protractor – FEEL THE BURN

Announcements and Prayers

Ragnar
Spitz Challenge
Last Laces In before board of pain next week
CHECK THAT NEWSLETTER

Short Sale – could not ask for a better partner in that Merkin run
Twister – keep eating that humble pie
Six Sigma – Man you went beast mode on those ranger push ups and wall jumps were awesome
Villa – Stronger and leaner everyday you making this F3 thing look easy
Real tree – you are faster after the honey moon
Drydock – great Q awesome setup at the maze
Little Conan – form Chappie

Prayers
Nunchucks niece
Dabo continued prayers since fathers passing
My wife is cancer free mass on skull all clear
Twister Encouragement of F3

Drydock just keeps getting better at leading here in F3York lots of strong leaders out there today.

Aye

Riddler

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Evil 8 enter the Corral

2016-06-28Leave a comment

QIC: Lug Nut
When: 06/28/16
Pax: LugNut, Cerrono, White Lightning, Back Draft, Crab Cakes, Matrix, Cobra Kai, Maximus, Zima, Long Shanks, Fish Stix, Jekyll, Old Bay, Lil E, Boihim, Decimal, Cornerstone, Chicken Hawk, Freebird, Cake Boss
Posted In: Golden Corral

YHC was at Isle of Palms yesterday and received a call from Decimal for a fill in Q. In that I had never Q the Golden Corral I could not turn down the opportunity. Also I was jacked as I saw that several soldiers in Spitz army would be there.

YHC came in HOT and went straight to disclaimer. No FNG’s. Informed Pax I h

Start off with 10 Burpies OYO
Mosey to the back of HT
10 Burpies OYO
20 SSH IC
20 IW IC
20 Squats IC
20 Monkey Humpers
10 Burpies OYO

Bear Crawl 25 yards 5 burpies, 25 yard 5 burpies across parking lot, then rinse and repeat back. Plank series.

Mosey to HT side wall. Get partner and wheelbarrow the width of the store. Alternating with partner as necessary. Plank series.

I was not expecting 20 pax and it ended up not raining so YHC brought out the Evil 8.

This consists of the pax dividing up in 4 groups and work all 4 stations in a figure 8 rotation with sets of 8 at each station. The exercises consisted of Bombjacks, monkey humpers, mak tai jai and knee tai jai. Each time you intercept the center of the figure 8 you do 5 burpies. We also bearcrawled to and from the center of figure 8 to next station. We did 2 complete figure 8. For good measure we did 10 extra burpies when everyone finished.

Mosey Back to the HT side wall for another wheelbarrow cycle, then plank series. Next missed it up with lunge walks and plank series. Then 1 more wheelbarrow series with planks at the end.

Chair Sits with each pax calling out name and counting to 5.
10 morockian nightclubs. bearcrawl across and back for some BTTW.

1 minute of Mary with Hello Dollies and Rosolitas.
Of course finish up with 10 burpies.
.
NMM
The pax is awesome shape so I knew I had to bring it. The were up to the test and great work by all. Decimal thanks for the opportunity.

Lots of prayers and praises. Very humbled by Cornerstone’s story. Remember that you either going into a crisis, in a crisis or coming out of a crisis. We need to lean on each other for support. F3 is not just a workout group.

Very humbled.

Nut Cracked.

Read Newsletter

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Push to Failure

2016-06-28Leave a comment

QIC: Burgundy & Turbine
When: 6/25/16
Pax: Burgundy, Turbine, Italian Job, Bogey, Fava Beans, Mahiem, Jag, Popeye, Pistol, Saw, Snapper, Hemmingway, Bull, Limp Bizcuit, Nail Pop, Hoffa, Peach, Winchester, FNG-Snake Eyes, FNG-Mugsy, FNG-Kevlar, Cornerstone, Anchor Bar, Chuckie, Sweeper, Twister, Fusion, Hot Sauce, Dog Pound
Posted In: Uncategorized

30 PAX ready for a fun morning at The Patriot Saturday for a Burgundy and Turbine workout.

We had 2 FNGs (and another showed up late)

Warm Up-

SSH 30

Windmill 10

Moroccan NC – 30

Reverse MNC- 30

Mountain Climbers -20

Long Mosey around Cherry Park to large parking lot.

Turbine utilized the large crossroads as a the starting and stopping point for 4 different exercises while doing 5 burpees at each return to the crossroads

50 LBCs one side

20 Merkins one side

30 Lunges

50 LS Squats

Turbine then took the opportunity to discuss the word of the month; Humility. The discussion was to symbolize that one must be humble and willing to look up the rungs of a ladder to the next man who needs the support of F3 in his life. We as leaders have a natural tendency to look down the ladder rungs as we reach higher and higher on the ladder, but in reality, we need to always look up. Looking up to lift the next brother with us. Example used was “A” man who has things figured out and is a HIM, while we need to be look for the “B” man who need us and need the uplifting.

Thanks Turbine for stepping in at the last minute to help Burgundy Co-Q.

Burgundy took over and made everyone get in the plank position in a big circle and we did a Burpee wave. One person did a burpee and then got back in the plank position – then the next man did a burpee and we went around the circle. Then we stretched out legs and then did the Burpee circle again just in the opposite direction.

Then we ran to The Octagon (covered picnic shelter) and did two rounds of the following:

10 Merkins

10 Derkins

10 Ierkins

10 Spidermen

10 Carolina Dry Docks

We did one round of the following:

10 LBC’s

10 Flutters

20 Gravediggers (10 each side)

10 American Hammers

10 LBC’s

Now for some fun – we ran to a big soccer field and counted off 1 – 2 – 1- 2 and so on.

The PAX # 1 lined up on the end of the soccer field against PAX #2 and Burgundy was in the middle.

The people on the end had to sprint to the middle of the field to Burgundy and whoever got there first had to give the losing team exercises to do. After several rounds of sprints, we did a bear crawl race and then a burpee broad jump race. Fusion destroyed it!

Then ran back to the American Flag for COT.

It was a hot, humid day and not sure the protocol of taking your shirt off in a workout, but today was a close one of that happening.

So proud and happy to see the guys over 50 (Respect) showing up for a workout. You guys are true leaders.

See the newsletter for the latest news & notes.

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Wishin they were fishin at the Armory

2016-06-27Leave a comment

QIC: Bass-o-Matic
When: 06/27/16
Pax: Gridlock, Peabody, Anchorman, BarryManilow, HotSauce, Snoopy, Pinup, Geronimo, MP, Zimmern (FNG), Bass-o-Matic
Posted In: The Fort

11 Pax hit the gloom on Monday at the Armory for a “Wishin they were Fishin” workout.

The Thang:

10-Windmills
10-Imperial Walkers
10-Sumo Squats

Lap around the lot with some interspersed high-knees and butt-kickers

Back for some Merkins and Carolina-dry docks to finish the warmup.

Short mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)

10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm

Circuit 2 (Lap between exercises)

10 Curls each arm
20 K-Bell swings
10 Deadlift High pulls

Circuit 3 (Lap between exercises)

10 Figure 8’s
10 Round the world
10 Shoulder Press

Slow mosey over to the curb for more circuits

Circuit 1

10 Dips with bell (lunge walk across lot to next space) Some PAX wanted to do figure 8s during lunge walk. Terrible idea.
10 Skull crushers (lunge walk back across lot bell overhead)

Circuit 2

10 Lawnmower pulls each arm (lunge walk across lot to next space some figure 8ers.
10 Curls each arm (lunge walk back to curb)

Circuit 3

15 K-Bell swings (Omaha from 20) Sorry Snoopy you didn’t know what Omaha was. (lunge walk across lot to next space) No takers on figure 8’s this time.
10 Deadlift High pulls (lunge walk back to curb)

Circuit 4

10 Figure 8’s (lunge walk across lot to next space)
10 Round the world (lunge walk back to curb)

Mosey back to COT for some Mary.

10 – Flutter Kicks bell over head
10 – American hammers with bell
10 – LBC’s OYO with bell.

Thanks for the opportunity to serve. Enjoyed bringing the pain today.

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Guns And Moses: Drydock with some Humidity on Top

2016-06-27Leave a comment

Posted In: Uncategorized

10 for a great morning at The Jungle, now known as Guns and Moses. I went to York today expecting to work hard, but not get a beatdown! I have not recovered since the Hog and Coyote, and was not expecting my legs to get wrecked again! However Drydock was on Q and he was ready to deliver it to us. Also the humidity even in the gloom is getting bad!

Warm Up
SSH
Merkins
Squats

The Thang
Mosey To Parking Lot of Church

Then we paired off
200 Merkins
300 Squats
Partner ran to back of church and then back to partner performing exercise

Ring Of Fire
Irkins 10 Rounds
Partner Suicides touch each line, partner runs the church and back. Switch back and forth till you reach 100

Ring Of Fire
Derkins 10 Rounds

Mosey on Back to Omaha
Dying CockRoaches
Reverse Donkey Kicks

COT
Drydock spoke to the fellowship of F3 and how it has encouraged him to be a better leader in his family with his friends and in his community.

Goal Keeper: You were out running all of us, this is one fast 2.0

Orvis: Way to reach out and get the location, you were putting in work this morning

Washout: I haven’t shared the Gloom with you much, but you have great form in everything you do

Cutter: You are looking sharp in that F3 shirt putting York on the Map

Joe Dirt: Thanks for being a strong partner and crushing those squats

Reborn: A #HIM if I have ever seen one, it is an honor to share the Gloom with such a humble man

Villa: After Saturday you came back for more, every-time getting better and faster

Nutmeg: Having coming for the First time Saturday, you are helping York become home of the 2.0 beast!

Drydock: Amazing Q, you are become one of York’s Finest, keep making leaders leading leaders

Announcements
Lots and Lots of Good Stuff in the newsletter!
http://eepurl.com/b7ckrX

SPITZ CHALLENGE GOING ON NOW UNTIL 8/31. Get out and see the world. York is a great Place to Visit!

Riddler

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Your Response to an Audible – “Quagmire Style”

2016-06-27Leave a comment

QIC: Freebird
When: 06/27/16
Pax: Pusher, Cornhole, Shark bait, Fish Sticks, Zima, CobraKai, Cake Boss, Da Vinci, Mainframe, Mandarin, Rooney, Twister, Fire Marshell Bill, Wild Thing, Witch Hunt, TheMatrix, WhiteLighting, Bones, Axial, Freebird
Posted In: Quagmire

WARM O RAMA (slow jog – b/h Wine Shop)

SSH – 15
Windmills – 15
Legover L&R Stretch (10 count)
SSH – 20
Burpees – 10 oyo
SSH – 25
Monkey Humpers – 15
SSH – 30 (Fire Marshall Bill – VQ – count to getting ready for his first Q)
Merkins 15
SSH – 35 (125ish SSH warmed-up now!)

The Thang: Magic 8 Ball

Mosey to Big Red Balls – BRB @ TARZSHAY
Partner up and OGGF (old guy go first – age before beauty)
Partner relays to the BRB and back other partner flying squirrels. (heart rates up now!)

Plank as teams finished up and Pusher continued Pushing right arm high Left arm high, you know the drill. How many BRB’s are there!… (10 or so)

Mosey to back of Home Depot for some nice relaxing Wall Chairs, each PAX Lunge walk to front, as legs start to burn.

Mosey over to Musical Fountain The “Heart of Quagmire”

More Partner Relays (Oldy go First)
Run, crawl, walk, whatever it takes to get around the Loop as your partner screams for more:

Step-up
DIP
Cafe Raises
LBC
Slow Squats
Decline Merkins

That was the plan – Then Freebird throws AUDIBLE – “Change in the offensive play at the line of Scrimmage” (happens in life all the time)

Meet up with RUCKERS for “Kayak Coupon Indian Relay.” (see twitter PIC to relate) TCAPs to CobraKai!

Moleskin:

Discussion from Matthew 6:25-37

The summer is the best time for a Family vacations, but have you ever needed a vacation from the Vacation. Was it because things didn’t go as planned or you were thinking about work, or you spend more than expected. These things can cause stress, apprehension, frustrated, anger.

All the Life’s Audibles... Just plain feeling the heavy weight of Anxiety from Life happening!

Anxiety in Greek means to distract or to be divided… to distract from the “Main Thing.. our 3^rd F.

“before I go further I just want to state I am by no means a model of this, but continue to strive towards it.”

If you’ve ever felt like this what do you do, where do you turn, how do you handle it. A suggestion checkout Matthew 6:25-37. In these versus Jesus has just finished, ironically, talking to his followers about how it’s impossible to pursue both God and wealth. Now he’s talking about why one should not be Anxious about material things or distracted from the main thing (our 3^rd F). Simply said let the “Main Thing be the Main Thing.”

Just image your stressing about something and a young child walks up to you and simply says, “Why are you stressing Daddy, don’t you know God has it all under control.”

We all deal with Stress and Anxiety in different ways but if you turn to the right chapter your response to it will be much different than if you handle it on your own. (AYE)

Your Humble Correspondent (YHC)
FREEBIRD!

Announcements

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Van Wilder’s Sand bucket and run! (Better late than never BB)

2016-06-27Leave a comment

QIC: Van Wilder
When: 06/17/16
Pax: Chappie, Cornhole, Shrute, Rattletrap, Dreamhouse, Smileyface, Apache, Drifter, BillNye, Capt.Kangaroo, DawgPound, SwampFox, CakeBoss, ItalianJob, Mr.Rogers, IronSights, Reborn, Zima, OldBay, Gearz, NailPop, Spence, CatFish, FNG-KindergartenCop, HotSauce, YHC
Posted In: The Fort

Was honored to lead my fellow brothers prior to my heading out on the family beach vacation. A la, The sand bucket and run themed beat down at PETRA.

The Thang:

Started with a good stretch of shoulders, arms, and hammies.

Steady run around parking lot where we circled up around the sand bucket where multiple exercises were pulled and completed. Following each exercise, the PAX ran out forty yards (the orange cone) and back.

The following exercises were completed in no particular order…

Bear Crawl, American Hammer x-20, Low Slow Squat x-20, Carolina Dry Dock’s x-10, Moroccan Night Clubs x-20, Merkin’s x-20, Burpee’s x-10, Ab/Leg throw x-20, Box Cutters x-20, Freddie Mercury’s x-20, LBC’s x-20, Bomb Jacks x-10, SSH x-20, Jokers Wild – CakeBoss selected calf raises.

Between runs and exercises, 10 counts were also pulled from The Bucket.

Upon completion of the bucket, we grabbed some wall and sat in the people’s chair with the clap, knees, ground in cadence, x-20, 2x’s.

Returned to the AO. Discussed the brothership and looking to our brothers for the push and pull pre the H&C. Philippians 4:13, I can do all things through him who strengthens me. Proverbs 27:17, Iron Sharpens Iron, and one man sharpens another.

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