The Ranch – Humility, Humidity and a Plan

2016-06-13Leave a comment

QIC: Cake Boss
When: 06/02/16
Pax: Chicken Hawk, Ginsu, Fire Marshal Bill, Maquaver, Wheelz, Main Frame, After Market, What Did, Change Order, Thumb Drive, Copperfield
Posted In: The Ranch

12 PAX and a boatload of humidity showed up at The Ranch! I had the country music playing but there was no beer swinging at this party. Wish there was, as it was hot and we were thirsty!!

Away we went…..

Not sure of everything we did as I was a sub for Maximus and jumped in the saddle weinkeless!

Mosey to far driveway for some butt kickers, high knees, some karaoke backward mosey and karaoke and back to regular mosey to back of School

COP I asked for a PAX member who has Posted for 4 months with no Q and Aftermarket stepped up for Co-Q duties. He did a warm up exercise move and then YHC and onward until fully geared up.

SSH, Imperial Walkers and couple other moves and we were done

Aftermarket did a great job!!

Mosey to back of Middle School for some suicides and pain stations

Mosey a little more for some people’s chair and bear crawls up the hill

Finally mosey to the Dog Pound, named when McGruff was Site Q, for some Jacobs latter

1 squat at bottom, 7 Bombjacks at top….work the hill and Finish strong.

Hard Run to COT

Was a great PAX, great workout, Great conversation and all around great morning.

Humbled and Honored as always to Lead and Q. Thank you Spiderman!

TClap |

Hotness at F3 Dads

2016-06-122017-06-16Leave a comment

QIC: Gears, Rooney, Cake Boss
When: 06/11/16
Pax: CSPAN, FN2187, Siegfried, Superman, Smokescreen, Mayhem, Teacup, Lizard, Lego, Schrute, The Dab, Princess Clara, Ginsu, Atlas, Marshmellow, Old School, Quack Attack, Fitbit, Flat Tire, Everest, Tigershark, Chedda, Molasses, Lilly Pad, Road Runner, Lil'e, Baconator, Crash, Cheese, Hotwheels, Zima, Junior, Hurler, Old Bay, Nemo, Geronimo, Warrior, Sapper, Thunder, Change Order, Lightning Bolt, Bear Grylls, Flipping Tiger, Arrow, Short Sale, Flip Turn, Bo'jangles, Soup, Chef, Sharkbait, Sea Horse, Fish Sticks, Bigfoot, Earlybird, Beacon, Backdraft, Pele, Raptor, Princess Pea, Royale, Tex, Jiffy, Sharknado, Jellyfish, T-Rex, Rooney, Roadrunner, Cake Boss, Brickmaster, Sweet Sweet, Princess Buttercup, Gears
Posted In: F3 Dads

Temperatures in the 90’s couldn’t keep 72 of the PAX and 2.0’s from coming out for a great time at WEP for the second installment of F3 Dads Summer 2016.

Disclaimer was disclaimed and we split into two groups by age.

Younger 2.0’s with Rooney and Gears on Q:

Mosey to Circle up for COP, Exercises called by Jellyfish, T-Rex, Brickmaster, Sweet Sweet, and Princess Buttercup:

SSH x 10
Slow Sumo Squat x 10
Windmill x 10
Merkin x 10
Peter Parker x 10

High Impact Man Obstacle Course – Dad’s alternated Plank and Superman 5 yards apart while 2.0’s crawled under plank and jump over Superman. Rinse and Repeat with the Dad’s swapping position.

Water Break

Noah’s Arc – 20 Yard Animal Walks with 2.0’s

Bearcrawl
Koala Bear
Monkey
Unicorn
Bunny Hop
Crab Walk

Water Break

Sidewinder Seal team Squats – Dad’s Lock Arms side by side and Assume the squat Position, 2.0’s crawl through in sidewinder fashion. Rinse and Repeat.

Sharks and Minnows

Water Break

Finished with Tunnel of Love

COT

Fusion (Older 2.0’s) with Cake Boss on Q:

Mosey to COP

Co-Q Roadrunner led warm up

15 SSHs
15 Squats
15 Moracan Night Clubs
15 Imperial Walkers
10 Merkins
15 Hill Billy Walkers

Mosey to trees

Toy Soldiers
High Knees
Butt Kickers

4 cones with exercises on them. 1st Round bear crawl to each cone do excercise. Complete all 4 run back to start 2nd round. Rinse and repeat with frog hops to each

Mtn Climbers
Peter Parkers
Ski Hops
Carolina Dry Docks

2 innings of kickball, Kids beat dads 5-1

Mosey to playground and partner up

1-squats
2-run around playground
Flapjack

COT

NMM:

A great time with great PAX. My oldest (Brickmaster) has been asking me if he could lead a workout for a long time, so I was really psyched to have all the 2.0’s of the Q’s call some exercises and get into the workout. Great showing by all and what I hope are great memories for the years to come!

Honor to Serve.

TClap |

The Fort- Custom Goruck Challenge 2017-UPDATE

2016-06-12Leave a comment

QIC: WWL & Cobra Kai
When: Spring 2017
Pax: Fort Mill and surrounding areas
Posted In: The Fort

Pax,
The call went out on May 1, 2016 for this ultimate CSAUP event known as a Goruck Challenge. We said it would be 10-12+ hours, said you would need to wear a ruck sac filled with 20 or 30 lbs (depending upon your weight), said you would carry heavy awkward items (like logs, ammo cans filled with concrete, etc), said you would cover some 10-20 miles, said it would be among the hardest thing you would do and said here’s your opportunity to do it shoulder to shoulder with the men you’ve been called to do life with.

And in 5 weeks OVER 35 pax said AYE, I want in on that!! Said I’m crazy enough to say yes. Said I want a challenge. Said I don’t want to miss out. Said I want to support my brothers. Said I want to find out what I’m made of. Said yes sir, may I have another.

So with over 35 pax HC and paid the $50 deposit, The Fort Goruck Custom Challenge 2017 is a GO! We will coordinate with Goruck to lock-in the date, find a sweet Cadre(s), patches and determine the location. Some of those details will be finalized here shortly, like the date, others may take a little time. And yes there will be patches there are only certain ways to earn the GRT and F3 patches, and that’s by completing a Goruck Challenge.

The date will either be 4/28/17 or 5/5/17 and your event Qs will be WorldWide Leader and Cobra Kai.

So where do we go from here?

1) More HCs! The way Goruck structures the Custom Challenge is as follows, for $5k you get 35 spots (we have secured our first 35 pax), another 35 spots costs you an additional $3k (there is no in-between or prorated pricing). SO at 35 pax, the cost is $143/person ($5k/35), at 36 pax the cost $222/person ($8k/36), at 37 pax the cost per person is $216/person ($8k/37), you see how the math progresses. Thus we will have two options, either we have 35 pax OR we have 56+ pax (so that the cost is no more than $143/person). If we have more than 56 pax, the price per person will be less than $143.

We currently have 4 pax on the wait list, again we need 21+ in order for the wait list pax to make it to the event.

Let’s keep recruiting pax, other Regions are welcome, we’ve had interest from Lexington, Raleigh, and Isotope.

To HC for the wait list, contact WorldWide Leader (@JcLaRoche2, Justin.laroche@yahoo.com) or Cobra Kai (@F3_CobraKai) AND pay the $50 deposit via PayPal, its free to use, use send to friend (Justin.laroche@yahoo.com), also need to provide your email address (for future communications). Please note that we need ALL things: HC, $50 and an email address to secure your spot!

2) Start rucking, or preparing to ruck. Start talking to Goruck veterans (referred to as Goruck Tough or GRT) about past events, experience with rucks, bricks, ruck plates, other gear. NOTE you do NOT have to buy a Goruck ruck, they are nice, but there are plenty of options out there, start practicing with your ruck, figure out what works and what does.

We will expand the rucking specific workout options starting in the fall and training will ramp up at the start of the new year. There will be options to talk about what to expect at the Challenge, how to train, how to pack your ruck, what to pack, etc. There will be rucking 101. And there will be plenty of fellowship.

Below is the list of the first 35 HCs along with the wait list, all of which is also maintained and updated here:
https://docs.google.com/spreadsheets/d/1NNaHmvHk6yZ_qCRb8S-rJh9qtFCG0Q19iweoL0z8d88/edit#gid=0

First 35 HCs:
WWL
Crab Cakes
Gears
Maximus
Reborn
Cobra Kai
Private Ryan
Sasquatch
Zima
Cornhole
CSPAN
Dark Helmet
Stockade
Apache
Outlaw
Bear Grylls
Witch Hunt
White Lightning
Lil E
Matrix
Rooney
Howitzer
Repeat
Spitz
LugNut
Geraldo
Cableguy
Cerrano
Freebird
Royal
Trucker
Geronimo
Twister
Crash
Bones

Current wait list as of 6/12/16:
Tony Bauldin
Spiderman
Baconator
Bounty Hunter

Pax are encourage to ask questions and reach out to WWL or Cobra Kai.

The adventure starts here gentlemen.

IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU.

WWL/Cobra Kai

TClap |

Jugs weigh How Much…

2016-06-12Leave a comment

QIC: Backdraft
When: 06/11/2016
Pax: Cspan, Cakeboss, rebel, Chickenhawk, Beackon, Barry Mannilow, Hasselhoff, Twister, Rock Thrill, Trucker, Jean Claude (FNG), Assasin, Cotton Eye, Cross Check, Corruption, Change Order, Shelby, Mission Impossible, Cheddah, Magnum, Marylou, Old Bay, BackDraft
Posted In: Millllkshake, The Fort

A hot and humid Saturday morning didn’t stop the cars from rolling in one after another. The Q started wondering how 13 milk jugs were going to have to de distributed. Its the fun part of bring the Q that when you come up with what you think is a great idea that idea gets a kick to the.. Well you know what. So after counting the number I figured we would only need to double up. This also got me to come up with a message that I had not added to my workout.

Here goes the thang. Good disclaimer since we had an FNG with us today. Welcome Jean Claude.

Mosey around parking area and basketball courts. Circle up for the following exercises all were done in cadence and 15 of them.

SSH, windmill, IW’s, Low Slow squats, CDD’s, LBC’s

Partner up- Size does not matter. Mosey to Qs truck and get 1 milk jug per group. After you have milk jug mosey to end of basketball courts. Q gave a quiz to see who knew what the weight of a gallon of water was. 8.3 might not seem like a lot but from now on either you or your partner had to have the jug. Don’t let them touch the ground.

First exercise right arm curls while partner karaoke’s to end of court and back. Switch.

2nd left arm curls karaoke opposite way.

3rd right arm tricep extensions partner high knees.

4th left arm tricep extensions partner butt kickers.

5th low slow squats partner karaoke’s

6th shoulder presses partner butt kickers.

7th CROUD PLEASER American Hammers while partner high knees.

Since I Don’t do 10 counts we take a little time to discuss teamwork. Life does not just happen you have a team everywhere at workouts. At home with M and 2.0s at work but most importantly with the Sky Q.

Mosey to old playground. take it back to boxing practice but instead of medicine ball turns we use the milk jug. 50 to the right and 50 to the left. 2 jugs were dropped so between the partners 30 strict merkins were performed. Don’t let jug touch the ground.

Mosey to football field. 25 Big Boy sit ups handing jug back and forth.

Q then surprises pax with 10 minutes of ultimate Frisbee. The game ended a lot how America has become and all got a participation medal score1-1.

COT.

Hog and Coyote next week. read your news letter.

Prayers for marriages, injured pax, kids in summer and those taking tests for college. The kids in our community are putting tons of stress on themselves.

Welcome FNG Jean Claude.

Backdraft out.

TClap |

Hills of Humidity…oops..Gloom

2016-06-12Leave a comment

QIC: Bing
When: 06/12/16
Pax: FishSticks, Sharkbait, Gauge, Mongoose, Bull Winkle, Bear Grylls, Kobra Kai, Pikachu, Mayflower (Respect), Sgt York, Corruption, The Riddler, Blackhawk, World Wide Leader, Spitz (Respect), Crab Cakes, Rice-a-roni, Sapper, Bing (QIC)
Posted In: Uncategorized

Weather: Humid, upper 60’s

Honored and humbled to be asked to lead this fine group on the Lord’s day. While a Q at Hills of Gloom requires very little planning, the pressure of keeping the group quiet enough so not to get yelled at by the neighbors is strong. We quietly executed the name-o-rama, offered up announcements and prayers, and all went along their way down the riverwalk trail. Always great to see the Pax with their ruck sacks along side all of the runners. It seems like those ruck sacks are multiplying by the day.

Announcements:

To Corruption – water bottles go in the back on the belt
Hog and Coyote -Sign up
Go Ruck sign-ups. Need to get to 56 to get the remainder of the wait list in. 10.5 months to train.

Prayers:

Daughter of Co-Worker/Friend of World Wide Leader.

After all completed the distances of their choice, coffee was had, including some taste testing offered up by Rice-A-Roni. A great way to start a Sunday.

TClap |

Padre’s House of PAIN-theon…

2016-06-11Leave a comment

QIC: Dark Helmet
When: 06/08/16
Pax: Amphibious (GSO Pax), Hot Sauce, Gandalf, Schrute, Tinker Toy, Kelvin, Little Bear, Swampfox, Captain Kangaroo, Opie, Bloody Knuckles, Washout, Bill Nye, Mailman, Sgt York, Dark Helmet (QIC)
Posted In: The Fort

I had a huge conundrum on my hands this AM… I wanted desperately to participate in the PAIN-theon Games that Zima had cooked up for the one year anniversary of The Pantheon being an AO in The Fort.
BUT (!) I had the Q at PHOP… So I figured that I would just bring the CSAUP foolishness to my Rock Hill brothers.

We disclaimed, had a brief warmup and then got to it. We weren’t able to complete all of the events because we didn’t start the extra 15 minute earlier like our cohorts at The Pantheon did, but here’s what we did do, and who won what…

The PAIN-theon games consisted of the following, in order:
Merkins – 2 minutes AMRAP
SitUps – 2 minutes AMRAP
Burpees – 2 minutes AMRAP
100 yard Bear Crawl Dash for time
1 mile run for time
BTTW hold for 2 minutes or until no one is left (WE DIDN’T GET THIS FAR)
6 inch hold for 2 minutes or until no one is left (NOT COMPLETED)
Burpee Chase (NOT COMPLETED)

The Leaderboard:
Merkins:
1. TInker Toy = 123
2. Kelvin = 97
3. Dark Helmet = 85

Sit-Ups:
1. Kelvin = 73
2. TInker Toy = 72
3. Schrute = 66

Burpees:
1. Kelvin = 37
2. Tinker Toy = 34
3. Dark Helmet = 31

100 Yard Bear Crawl Dash:
1. Bill Nye = :40
2. Dark Helmet = :46
3. Opie = :50

1 Mile Run:
1. Tinker Toy = 7:00
2. Schrute = 7:01
3. Kelvin = 7:02

BTTW: (only 2 Pax competed)
1. Dark Helmet = 1:26
2. Amphibious = :45

COMPLETE RESULTS:

PAX Name	Merkins	Sit-Ups	Burpees	100 Yd BC Dash	1 Mile	BTTW Time	6 Inch Time	Burpee Chase
Amphibious (GSO Pax)	52	59	22	1:45	7:59	:45	N/A	N/A
Bill Nye	46	53	23	:40	DNF	N/A	N/A	N/A
Bloody Knuckles	40	50	15	1:45	9:09	N/A	N/A	N/A
Captain Kangaroo	50	11	11	DNF	13:40	N/A	N/A	N/A
Dark Helmet	85	50	31	:46	9:24	1:26	N/A	N/A
Gandalf	21	37	14	2:23	9:30	N/A	N/A	N/A
Hot Sauce	60	50	20	1:30	DNF	N/A	N/A	N/A
Kelvin	97	73	37	1:01	7:02	N/A	N/A	N/A
Little Bear	65	66	20	2:22	10:46	N/A	N/A	N/A
Mailman (ran only)	N/A	N/A	N/A	N/A	8:05	N/A	N/A	N/A
Opie	60	57	10	:50	8:20	N/A	N/A	N/A
Schrute	41	66	22	1:26	7:01	N/A	N/A	N/A
Sgt York (ran only)	N/A	N/A	N/A	N/A	8:05	N/A	N/A	N/A
Swampfox	50	50	10	DNF	11:30	N/A	N/A	N/A
Tinker Toy	123	72	34	:55	7:00	N/A	N/A	N/A
Washout	24	8	12	DNF	13:20	N/A	N/A	N/A

NMM:
So, Tinker Toy is a monster. We all kind of knew that…
Turns out Bill Nye has bionic knees and just crushed the Bear Crawl Dash.
We all agree that Zima is the master of the CSAUP. Something ain’t right in that boy’s brain… Thank goodness.
This was a LOT of fun. I look forward to it again soon…

Helmet, out.

TClap |

Sally Brings Her Starfish for Playtime at The Deep

2016-06-11Leave a comment

Posted In: The Deep, The Fort

When: 6/11/16
Where: The Deep
QIC: Apache and Walker
The PAX: Dark Helmet, Royale, Sweeper, Short Sale (Respect), Lug Nut (Respect), Cable Guy, Tater (Respect), Black Hawk, Iron Sight, War Bucks, Zima, Spitz (Respect), Apache, Walker (Respect)

12 HIM came out on a very warm morning to have a little fun at the Deep with Apache and YHC. Apache and me did not determine beforehand what we would bring to the workout so when he broke out the stereo equipment, I knew it would get interesting. Apache took the first half.

The Thang:

Apache on Q

Warm up: SSH (single count), stretches, and merkins

Mosey to grassy area on the side of the school where the real work is about to begin. Apache took the time to bring an important message concerning our influence on others. F3 has changed this man’s life and anyone that knows him knows that he is passionate about F3, the mission, and the brotherhood. He reminded us that we can be a positive influence on others as well as a negative influence. We are a band of brothers and we need to encourage and support each other as we move forward in life – his message was well received by the PAX.

COP

Sally Up and Sally Down: Well, things got interesting here. We counted off in 1s and 2s with 1s performing merkins while 2s performed squats. I’ve tried many different workouts over the years but this particular one has escaped me until today. Sally is a tough old broad especially when it comes to merkins and she’s a nag when it comes to squats. Of course, we had to flapjack so we got our fill of the old hag and finally moved on to another jewel of a workout.

BurpeeStruck Side Straddle Hops: Apache kicked ol’ Sally to the curb and cranked up AC/DC’s Thunderstruck. We had to perform SSHs until we heard the words “thunder” or thunderstruck”. Whenever we heard either of those two words, we had to perform a burpee. Apache got this little beat down from our pal Bing (thanks brother) who also happened to Q this same routine at Alcatraz. I actually liked this routine and even played some air guitar with a few Pete Townsend jumps thrown in for good measure. By the way, if you didn’t know, Brian Johnson really likes to sing those two words ALOT.

Apache Q’d a great 1st half and now it was time to mosey to the front parking lot for one of my favorite routines.

Walker on Q

Before we got started, I brought the same message that I brought to the Patriot last week. I reminded the PAX about the message given in Romans 15:1-7. In these verses, Paul basically speaks about the importance of building up you neighbor – in other words, building a community. We in F3 have a calling to do such a thing. We are not just passive members of a community. Part of the F3 mission is to build a community and it starts with the Sad Clown that you come across in your everyday life. As you go about your day to day, look for opportunities to build the F3 nation which in the end builds and impacts our communities in a very profound and Biblical manner.

Starfish Routine:

Cones are laid out with one cone in the middle of a 4 corner array (cones at each corner).

Exercises: Middle cone – 10 burpees, run to 1st cone – 100 merkins, run back to middle cone – 10 burpees, run to 2nd cone – 100 LBCs, run back to middle cone – 10 burpees,, run to 3rd cone – 100 squats, run back to middle cone – 10 burpees,, run to 4th cone – 50 pike presses, run back to middle cone – 10 burpees

Total: 50 burpees, 100 merkins, 100, LBCs, 100 squats, 50 pike presses

COP

20 merkins in cadence , heels 6 inches off ground for 1 minute, 17 diamond merkins in cadence, heels 6 inches off ground for 1 minute, 20 single count Lalanne merkins , heels 6 inches off ground for 1 minute, finished up with 20 single count merkins and a short mosey until time elapsed.

This was my first time working out at the Deep and it’s a very nice venue. I highly urge the PAX to make a visit and support Royale in his effort to get thist AO going strong.

Naked Man: Read the newsletter for F3 happenings in the area. I think most of the AOs will be shut down next weekend for the Hog and Coyote so be sure to check with your site Q before posting. I hope to see many of the PAX at the H & C next weekend.

It was an honor and a privilege to lead and serve such a great group of guys today. Thanks to Apache for helping me out today (I was originally going to Q solo) and thanks to Royale for the invite.

Walker Out!

TClap |

Thunderstruck at Alcatraz

2016-06-11Leave a comment

QIC: Bing and Smuggler
When: 06/11/16
Pax: FishSticks, Bear Grylls, Bolt, Decibel, Dufresne, Smuggler, Bing
Posted In: Alcatraz

Both Smuggler and YHC had the pleasure of visiting other AOs this week and brought back some really nasty ideas to share at Alcatraz. It was a great beatdown by the tallest Q duo to date (self proclaimed).

Weather: Hot and Humid.

The Thang:

No need to warm up as 4 of the 7 put in a near 4 mile run prior to Alcatraz, so it was time for some Thunderstruck!!

AC/DC Thunderstruck: Side Straddle Hops for entirety of the song, only to stop and do a burpee for every Thunder spoken. 5 minutes of SSH and 34 total burpees for this treat. Thanks F3 Wilmington.

COP:

Windmill x10 IC
Imperial Walker x15 IC
Mountain Climber x15 IC
Plank with right arm high/left arm high, legs if you have it.

Mosey over to the field with some shuffling down the end line and hard run across the field, back up the end line and hard across the field again.

Bearmuda Triangle: Targets set up about 30 yards apart in a triangle. Bear Crawl to first target for 1 Burpee, 2nd – 2 burpees and 3rd for 3 Burpees. Rinse and repeat 2 more times.

Elevens for some ab work: American Hammers and LBC while running across half of the field.

At this point, YHC was happy to hand the controls over to Smuggler to see what fun torture he brought back with him.

And torture it was…

Partner up for Dora 1-2-3 with paver stones. Curls (100), Goblet Squats (200) and Kettle Bell Swings (200) with runs to the end of the parking lot for 10 overhead presses.

Mosey over to the step behind home plate for 10 step up/high knee with each foot (welcome relief after those paver stones).

Mosey/Zig Zag, adding in a few hills over towards the baseball diamond (some jumped the fence, others found the gate). 3 ran to the fences forward, then backwards while the rest did Peoples Chair. Rinse and repeat, with BTTW next (with a faster run to relieve those on the wall).

Rounded out the last few minutes with some ab work

LBC x10
X and O x10
Rosalita x10

COT:

Announcements

CAH in 2 weeks from yesterday
Hog and Coyote

Prayer Requests

A sister-in-law struggling to make good decisions and putting her kids in bad situations.
Dufresne son heading off to Boy Scout camp, especially to keep hydrated

Was great to welcome back Kotter, Dufresne. Hopefully all of the fun we had today will encourage him to come back again! I believe he was a HC for Wednesdays and Saturdays!

Always a pleasure to share the Q with good friend Smuggler, another Pax offered the opportunity to travel and learn from other regions.

Until next time….

TClap |

Al Gore and Mumble Chatter

2016-06-11Leave a comment

QIC: Tater
When: 06/10/16
Pax: YaYa, Snookie, DaVinci, Sharkbait, Fishsticks, CableGuy, Bones, Cobra Kai, Kenyan (Respect), Spitz (Respect), Zima, Trucker, Lugnut (Respect), World Wide Leader, Vinny, Bing, Puddles, Royale, Sweeper, Copperfield, Tater
Posted In: The Swamp

21 pax, with 6 ruckers and a strong showing from 2.0s. As a fill-in last minute Q, I had to come up with something quick – f3nation.com has a great list of exercises. Global Warming and Burp Back Mountain jumped out at me.

Cobra Kai started us out with 22 push-ups; a reminder of the price paid by so many of the men and women fighting for our freedom. We are grateful.

The Thang:

We started out with a mosey, karaokes, and shuffles.

Indian run to Target with bear crawls and lunge walking for variety. Circled up for MNC, Windmills and IWs x 20. There was some creative counting by YHC and a new exercise is born – The Imperial Tater Walker.

Mosey to Buffalo Wild Wing for Global Warming – Circle up and assume the Al Gore position and shuffle left and right merkins, werkins, Peter Parkers, Parker Peters, Mtn Climbers and Carolina Dry Docks x 15. The circle got tighter the more we shuffled.

On to the hills of Suntrust for Burp Back Mtn. Paired up – size does not matter. 100 burpees was the target for each pair.

Back to Target – grab a car stop – hops, toe taps, step ups and calf raise (toes straight, in and out). Mosey to the fountain for Step ups and derkins x 20.

Mosey to Office Max and circled for ab lab – Hello Dollys, flutter kicks, LBCs, Freddie Mercurys, Rosalitas and Never Cross Dollys x20

We are done, mosey back to the COT.

BOM

A plug for Hog and Coyote on June 18

NMM

I introduced the Pax to Mansfield’s Book of Manly Men by Stephen Mansfield. There is a chapter on Humility – the June theme. The chapter revolves around the life of Booker T Washington. From the book “He (Booker T Washington) agreed with William Mountford, who wrote, ‘It is from out of the depths of our humility that the height of our destiny looks grandest.’ Washington was no coward and did not think humility the best posture of his people because he feared another course. Instead, he believed humility won the favor of God, caused a man to live simply and genuinely rather than merely to impress and freed him from vanity so he could know himself and know the world as it was, rather than as he wished it to be. “

Pride and Humility cannot coexist.

It is always a privilege – Tater

TClap |

Siri leads a mean COP

2016-06-10Leave a comment

QIC: Zima
When: 06/09/16
Pax: Snap Hook, Ginsu, Dry Rub (FNG), Pinup, Cross Check, Maximus, Hauschka, Subprime, Seacrest, Trucker, Spider-Man, Crabcakes, Zima (YHC)
Posted In: The Ranch

13 of The Fort’s finest arrived at the Ranch. I am always excited to Q at this AO. Last time it was a surprise appearance for the Board of Pain. Might have explained why the number was a bit lower than the weekly average. #Cobains Alas, coming off (not so) fresh from the PAINtheon Games the day prior, I really needed to dig deep and push through this workout. I also figured I could get a little assistance from my smartphone, or Siri. Pax rolled in, one FNG present, disclaimer disclaimed and we moseyed.

THANG
Mosey through the carpool lane a few times and then circle up for a Siri led COP. There was a series of 6 exercises that were rinse and repeated. The idea is a spin on Tabata but 45 seconds AMRAP and 15 seconds recovery. Siri (more the timer app on my phone) called out the exercises and we went after it!

Burpees 45 secs/15 sec recovery
Mtn Climbers 45 secs/15 sec recovery
Bomb Jacks 45 secs/15 sec recovery
Plank Jacks 45 secs/15 sec recovery
Tuck Jumps 45 secs/15 sec recovery
SSH 45 secs/15 sec recovery
Rinse and Repeat

Mosey to the front of the Elementary School. Figured we would do a burpee chase since most of the PAX present missed the PAINtheon Games (except you Hauschka, and I apologized). Run the carpool lane and perform 5 burpees at each of the 4 stations along the way. Rinse and Repeat with Merkins. Rinse and Repeat again with Bomb Jacks. Heart rate up? Good! Mosey back to the parking lot and complete the workout with…

Super21
The idea is 1 merkin, 1 squat, 2 merkins, 2 squats, keep going until you reach 21 or run out of time. We ran out of time. We only got to 19 but we performed it as a group. Great work guys! Trucker with a 15 lb weighted vest for the majority of the sets. #Beast

NMM
Great work by everyone. The Siri led COP may have been a bit excessive but we all made it through and got better. Here are all my notes:

-Tclaps to Maximus for convincing me to change the FNG’s name from Scholar (went to Rhodes) to Dry Rub (he lived in TN). We voted! Dry Rub won. #democracy
-I still don’t like Siri
-Awesome to meet Snap Hook, Cross Check, Pinup and Subprime
-Hauschka has turned into a Beast. Great work all around brother.
-Trucker. Weighted Vest! Wow!
-High heartrates = Low #mumblechatter
-Thanks for the invite Spider-Man. Hope I kept up to the Ranch standards

Announcements
Everything can be found in the Newsletter. There you’ll find information about Hog & Coyote, Picnic, F3 Dads, etc. Read your newsletter.

Prayers/Praise
I apologize for not recording or remembering all of the prayers and praises but they circled around prayers for improved health. Handful of peoples family struggling with cancer. Another related to divorce. We need to pray for each other and our marriages. The theme for this month is humility. If we can take a posture of humility in our marriages, blessings will come out of it. I need to be reminded of this and hopefully I’m reminding a few PAX as well.

Thanks and again and always a privilege.
Zima

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