Goats & Sheep

2016-05-12Leave a comment

QIC: Reborn
When: 05/12/16
Pax: Mayhem, Roxanne, Apache, Chaser, Bearcat, Posh, Burgandy, Murdock, Water Boy, Gandalf, Italian Job, Full House, Point Break, Whitney, Little Bear, Turbine, Schrute, Catfish, Bull, Cool Table, Gauge, Samurai, Maximus, Bird Cage, Scrappy, Bogey, CSPAN, YHC, FNG-Cap'n Kangaroo
Posted In: Uncategorized

29 PAX joined YHC at ManU as I had the pleasure of Q’ing on a beautiful morning with a little humidity. As I have seen other workout groups come and go, I believe F3 is here to stay. It has been a blessing to me see all PAX get stronger physically and spiritually through the leadership of other PAX and SkyQ.

I began at 0514 with an opening word on what shepherds do with the sheep & goats in the evenings. Short story is they must be separated from each other. The goats are taken indoors because they don’t have the natural protection that sheep do (wool) to stay warm through the night. In saying that, here we go.

WARM UP

Circle Up at Moe’s AO. All IC
25 SSH.
10 Slow Windmills.
10 In Place Toy Soldiers.
10 Knee Pulls.
10 Peter Parker Peters.
20 Italian Night Clubs.

THE THANG

Mosey into Manchester Park (shhh) to Main Shelter by Pond.

American Hammer for 6.
15 Irkins IC
30 Dips IC
15 Derkins IC

Four Corners of Pond & Pond AO (The Shelter)

Counted off by 2s. Groups 1 & 2 went in opposite directions. All PAX performed exercises below at each Corner and at Pond AO.

Lap 1.
Corners.
10 Diamond Merkins.
20 Wide Arm Merkins.
25 Merkins.
30 Makhtar N’Diayes
Pond AO.
10 Standing Mountain Climbers. Plank for the 6.

Lap 2.
Corners.
20 Jumping Lunges (Single Count).
20 Jump Squats.
20 Regular Lunges (Double Count).
20 Slow & Low Squats.
Pond AO.
5 Burpees. Apollo Onos/Windmills for the 6.

Lap 3.
Corners.
25 Table Top Dips
25 Carolina Dry Docks
25 Table Top Dips (Opposite Leg Raised)
25 Carolina Dry Docks
Pond AO.
10 Standing Mountain Climbers. Step Ups for the 6.

Tried to Double Mule Run back to Moe’s Parking Lot, but it didn’t work. So we Moseyed to the COT.

COOL DOWN

15 LBCs
15 Freddy Mercurys
15 Boxcutters

RECOVER!!

MOLESKIN

As always, it was great to be with all PAX this morning. This group of men is growing and improving daily. Great mumble chatter throughout. Thank you all for what you bring to the group. Keep up the great work.

In Matthew 25:31-46 (read throughout the workout), God’s Word tells us that when the Son of Man (Jesus) returns He will separate the people from ‘all nations’ as a shepherd separates the sheep from the goats in the evening. The goats will be placed on His left and the sheep on the right. Then He will say to those on His right, the sheep, ‘Come’, inherit the eternal Kingdom prepared for you.

He will say to those on His left, ‘Depart from me’, you shall go into the place prepared for the Devil & his angels.

There is a lot to unpack in these verses, but take notice of one thing. There is no middle ground. You will be either on the right or on the left of Jesus at the Day of Final Judgement. The question is, if the Son of Man returned NOW, on which side will you be standing? If you have any questions, concerns, or doubts about your faith in Christ, I urge you to reach out and ask someone who can guide you through the Biblical path to Salvation. God’s grace is a free gift, not earned, given to all who receive and believe. You have to be willing to make the decision to accept or reject the gift. Is God drawing you to Him today?

FNG Intro and Naming: Welcome Cap’n Kangaroo.

Announcements:

* Patriot Shirt Order ends Tomorrow, 5/13. Contact Italian Job for info.
* Children’s Attention Home Event. 5/14 from 10:30-12:00. Lunch after at LRB.
* F3 Dads – 5/14 Night at the Knights with your 2.0s.
* 5/16 – Patton (age 14) will be on Q at Tomahawk at Doby’s Bridge Elementary. Attend if you can.
* Fastest 5K – 5/21 get your teams together now.
* Children’s Attention Home Field Trip & Cookout. 5/22 from 16:00-18:00 at WEP. TAKING DONATIONS OF SINGLE PACKAGES SNACKS AND DRINKS FROM NOW UNTIL 5/21.
* Hog and Coyote – 6/18. More details coming.
* Check your email and newsletter for additional announcements and details.

Prayer Requests & Praises:

* Health Concerns: Popeye’s Mother, Chaser’s Father-In-Law, Package’s Father, Gauge’s Father, Roxanne’s Grandfather, Reborn’s follow up visit today.
* Continue to pray for Olive and his family.
* Turbine – Praise to God for PAX stepping up to help friend from church move.
* Those who were not with us.

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Block Party – I’ll bring the Cake and the Coupons!!

2016-05-11Leave a comment

QIC: Cake Boss
When: 05/10/2016
Pax: Double D, White Lightning, Freebird, Repeat, Rebel, Jiffy, Cha Ching, Java, Old Bay, Corn Hole, Clark Kent, Longshanks, Mcgaver, Bird Cage
Posted In: Block Party

15 of my finest brothers arrived at Home Base for The Fort, Block Party. Back in October 2012 I showed up here alone at 0510 and met some men that I can say are some of my best friends today. They even posted this very morning. Amazing to see where we have come in The Fort and all the men, AOs and expansion over the last 4 years. So humbling to be part of it and honored to participate and know many of you.

Block Party is a traditional workout and some of the best exercise moves we do today started at Block Party. So I wanted to stick to tradition and make the pain come alive!!

The Thang:

Mosey up the path to find a piece of grass that did not have too much funk on it from the strawberry festival. Red Banjo approved area was found (Banjo was not even there) and COP began

SSHs, Squats, Imperial Walkers, Windmills

22 Merkins in effort to get awareness out about the veteran suicide rate. Look it up and help with this cause.

Mosey to Corner, Karaoke, jog, Karaoke, jog, Buttkickers, high knees, Sprint to top of parking lot at WEP. Find a Partner mosey to back of YHC’s truck and pick up Coupon

So being at Block Party you got to have blocks…..and its been so long since I been to Block Party I missed doing Drill Bits. So Six stations, carrying Coupon with Partner two times around

10 Inch Worm Merkins & 10 Apollo Ono’s
15 Ski Hops
10 Carolina Dry Docks
15 Lunge Hops
10 Peter Parkers
15 Mountain Climbers

YHC continuing on the theme of the month of marriage. I mentioned to the PAX that we all fall into the trap of what Disney sells us that marriage is Happily Ever After. However the truth is marriage is Happily EVEN after!! After all the hard work and serving each other and dying to self and putting the other first, then Happily EVEN after occurs. In asking the PAX if anyone has had not so good days in their marriage, all hands went up. This is not by Sky Q design, however he sent his son on a rescue mission. His son carried a coupon and even hung and died on it for all of us……regardless of where you are on your faith walk….he did this for you. Marriage is like carrying that coupon….uphill sometimes. We are called to do it, but we also have Sky Q to help us to the finish line. Carry that coupon my brothers and go to Sky Q when it gets heavy and he will help carry it with you.

One last time up Stairway to Heaven with a stop at each light pole carrying our coupon.

10 Inch Worm Merkins & 10 Apollo Ono’s
15 Ski Hops
10 Carolina Dry Docks
15 Lunge Hops
10 Peter Parkers
15 Mountain Climbers

Great PAX out there! Thank you Repeat for the opportunity to lead and I love Block Party!!

Encourage each other as this life is not easy and without the PAX and my savior I don’t know how I would do it.

Cake Boss Out!!

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Baxter Balconies

2016-05-11Leave a comment

QIC: OldBay
When: 05/06/16
Pax: Bing, Cotten Eye, Stang, Corruption, Rebel, Smuggler, Elmer, Leg Breaker, Handy Manny, Change Order, Culture Club, Iron Pony, Birdcage, Manilow, Short Sale, Clark Kent, Hasseloff, CSPAN, Chaser, Solid State, OldBay
Posted In: Slow Burn

It never ceases to amaze YHC how, despite forecasts of rain during the workout hours, more often times than not the rain holds back for the workout. Such was the case this past Friday when SolidState asked that I Q “the burn”. The ground was wet, but we managed to stay pretty dry until I thought I heard CSPAN say we weren’t getting dirty enough (of course, he could have been talking about #bombjacks).

Quick disclaimer was offered to the 20 veteran packs, and we were of with a mosey to the parking lot in front of Empire Pizza.

Warmup-o-Rama
– Mountain Climbers x15 (IC)
– SSH x20 (IC)
– Imperial Walkers x15 (IC)
– Windmill x10 (IC)
– Low Slow Squat x10 (IC)
– Mountain Climbers x15 (IC)

Mosey up to 160 for frogger into Baxter, landing at the street corner outside of McAlister’s Deli.

The Thang
Pax partnered up (size not matter) and shown a #waterproofweinke taped to a trashcan near the street corner, causing a bit of #mumblechatter. Partner 1 was to stay at the street corner and perform the first pair of exercises (10 reps each exercises, switching back and forth), while partner 2 ran to the second floor balcony of the building across the street. Across the second floor balcony they were to perform a particular moving exercise. A copy of the #waterproofweinke was posted on the balcony for those memory challenged, like YHC. When partner 2 returned, flapjack with partner 1. Repeato through all six rounds. Exercises spelled out “BLIMPS”. See below:

1. B – Bomb jacks, Box cutters, ==> Broadjumps across balcony
2. L – LBCs, Lunges (in place) ==> Lunges across balcony
3. I -Imperial Walkers, Inclined Merkin ==> High Knee across balcony

Planked for 6 to catch up.

4. M – Merkins, Monkey Humpers ==> Mosey across balcony == A few unfortunate female joggers running Baxter’s Market Street most certainly apprecaited pax doing monkey humpers on the street corner. #classy
5. P – Plank Punches, Peter Parkers ==> Power Skip across balcony
6. S – SSH, Scorpion Dry Dock (5 each leg) ==> Shuffle Left/Right across balcony

Quick recovery then pax moseyed to “get dirty” doing some ab work in the grassy circle in front of the Baxter library. I don’t recall the exact counts, please forgive.

– Seal team sit-up
– Flutters
– Freddies
– Hello Dollies
– Russian Twists
– Mack Tar Jai
– Burpees

Thanks to SolidState for the opportunity to Q! SlowBurn is the first AO to which I posted, and always a great place to post and Q. Greatly appreciate the pax coming out to support one another!

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This ones for Sweet Tooth and Olive

2016-05-11Leave a comment

QIC: Longshanks
When: 05/11/2016
Pax: Stang, After Market, Geronimo, Witch Hunt, Peabody, Sasquatch, MP, Skate or Die, What Did, Howitzer, Backdraft, Jiffy, Matlock, Thumb Drive, Clifford, Socrates, FNG -CheezeWIz, Double D, Trail Blazer, Patton, FNG - Point Break, Cash, Scrappy, Black Hawk, Pin Up, Spitz (respect), Rebel (respect), Cornhole (respect), Chicken Hawk, Cake Boss, Walker (respect), Lil Bear, Torque Wrench, SubPrime, Longshanks
Posted In: Ring of Fire

As most of you know, Our Brother from F3 Isotope lost his precious 8 year old daughter (F3 2.0 Sweet Tooth) last week. Many of us wanted to get up to Man Maker Monday but couldn’t logistically (45 minute-1 hour drive each way) so we decided to do this workout in The Fort today and dedicate it Olive and his family.

35 descended upon the Coop to answer the call of support for a brother including 2 FNG’s. A disclaimer was given and also a brief message about how our F3 brothers are always there in good times, but even more importantly there for the hard times.

The Thang:

Warmup lap with butt kicks, high knees and karoake.

S – SSH x 35 (IC)
W – Windmills x 15 (IC)
E – Evander Holyfield (jab punch) x 15 (IC)
E – Empty Wheelbarrow with partner parking space line and back (switch half way)
T – Tempo Merkins x 10 (IC)

T – Touch your toes 10 count
O – One handed Pickle Pounders right (IC)
O – One Handed Pickle Pounders left (IC)
T – Turkish get Ups 10 each side OYO
H – Hillbilly Walkers x 15 (IC)

Mosey to the top of the hill by the ROTC building

O – One Legged Burpess x 10 OYO, then run to the bottom of the hill by SCES. Partner up
L – Lazy Mans Dora (look it up on Exicon) – 100 Merkins, 200 LBC’s, 300 Squats. No running.
I – Inch worm Merkins x 10 OYO
V – V-ups x 10 OYO
E – Elevens – Bombjacks at the bottom of the hill, diamond merkins at the top of hill (by pullup bars) – didn’t finish as out of time.

All you got back to the flags for COT

Annoucements -CAH clenup and snack donations. Card to sign and donations for Olive.

Prayers – Olive and his family, James who was in a motorcycle accident, Nafo student who committed suicide and their family, Point Breaks dad with Colon Cancer.

Paypal Link for Olive – send to bryanrieves@bellsouth.net via Paypal (friends and family option) note that its for Olive

Moleskin
1. Welcome FNG’s CheezeWiz and Point Break. Thank you Geronimo and Cornhole for going to the wake with me yesterday.
2. Thank you Geronimo for the opportunity to lead this workout and for everyones support of our brother Olive. I know it means a lot to him personally that guys from F3 that he has never even met have come out to support him and his family.
3. As I said before we started the workout today, this is more than just a workout a group. It’s a family of men, who are there for you through the ups and downs of life. Where else will 216 guys show up for a workout in Huntersville to support a brother losing his daughter? Where else will guys show up for a memorial service for a person they never met. It’s why F3 works. It’s why I show up day in and day out to be with my brothers.
4. I’m sure everyone knows someone that needs F3 in their life. Keep asking and EH’ing until you get them out. Don’t take no for an answer. Get them out here. Someone probably pushed you to get out now it’s time to do the same for someone you knows needs it.
5. Honored and humbled to have gotten to lead this workout for our brother. Thankful for the generous donations from the PAX.

Longshanks out.

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Field trip for Pantheon

2016-05-11Leave a comment

QIC: Puddles
When: 05/11/16
Pax: Royale, Wild Thing, Snookie, Crash, Cable Guy, Router, Serrano, Slum Lord, Hasselhoff, Sputnik, Aquaman, Bart, and Pyro (FNG)
Posted In: Pantheon, The Fort

Circle up for some stretching before we venture off shall we.

Let’s start off with some slow wind mills, Hold it!! 15X’s

Drop to a plank for 10 Merkins in Cadence and hold the plank

Honeymooner time, Royale 10 count please!

Plank

Right arm high, “when I dip, you dip, we dip!” In cadence touch the ground with your hip. 5X

Honeymooner again, Bart 10 count please!

Plank

Left arm high, “when I dip, you dip, we dip!” In cadence touch the ground with your hip. 5X

Recover and lets mosey around the field, Shuffle facing the school. Rotate around and face the field. Continue around the field for some Karaoke facing the road and then the school.

Field trip time

Mosey to the Veterans memorial and circle it up.

Side Straddle hop 25 X, in cadence,

Imperial Walker 20 X, in cadence,

Low Slow Squats 20 X, In cadence,

Derkins 15 X, in cadence,

Recover! and mosey to the Basketball Court. Oh a little hill on the way let’s bear crawl up to the top and continue to center court. Count off 1’s and 2’s.

1’s There are 8 tree’s with and exercise posted at the base on the hill above the court. 20 LBC’s and proceed to each tree and complete the exercise. Then return to the court for 20 more LBC’s before proceeding back up to the next tree. Continue until all 8 tree’s have been visited with exercise complete.

2’s Next to the Basketball Court is a picnic bench with the same exercises on a list as at the tree’s. Start with 25 shoulder dips on the picnic table, followed by one of the exercises on the list. After each exercise follow it with 25 shoulder dips.

and Rotate 1’s to the bench and 2’s to the hill.

10 count x 2 please!

Indian run back to COT.

Ooooops a little early….. Dying Cockroach it is, in cadence 20 X

Moroccan Nightclub X 25

One minute to go….. Side straddle hops until the lights come on? 30X in cadence.

and lights!

Thank you Crash and Serrano for bringing an FNG, Pyro

Announcements

Our hearts and deepest condolences go out to Olive and his family as today is the funeral for his daughter. Please pray for peace and understanding!

Serrano asking for volunteers and donations for “24 hours of Booty” for fighting cancer. Contact Serrano for donations and/or volunteering as little as a lap or as much as 24 hours of bike riding wonderfulness!

Prayers for Wild Thing’s cousin Jenny’s recovery from her motorcycle accident last Thursday, pray for a full recovery and enlightenment to follow the path god has intended for her.

5/14/16 Saturday there is a volunteer cleanup at the children’s attention home in Rock Hill from 10:30am – 12:00 pm. Gas powered weed eaters for clearing needed.

Thank you all for the opportunity to dish out what I hope was some pain in the AM.

Wish you all a great week!

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Tomahawk – 13 PAX for Kettle Bell American Hammers

2016-05-11Leave a comment

QIC: MP
When: 05/09/16
Pax: Rocky Top, So-Crates, Opie, Bloody Knuckles, Clark Kent, Leg Breaker, Matlock, Skate or Die, FNG - Sonic, Cowboy, Birdcage, MP
Posted In: The Snake Pit

Disclaimer – not a professional…. modify as needed

Mosey w/kettle bell 100 yards

Drop kettle bell at the corner of Doby’s Bridge Middle School

Mosey up road

SSH x 25 in Candace, Windmills x 12, Low slow squats x 15, Moroccan night club x 15

Mosey back to kettle bell

Kettle bell 10 routine in cadence

Full body – Kettle bell squat / upright row / press in cadence x 10

Merkins x 10

Kettle Bell overhead Tricep x 10

Kettle Bell swing squat x 10

Kettle Bell Curls x 10 each arm

LBCs x 20 in Cadence.

Slow Indian run w/heavy focus on sprint, 100 yards and back

Repeat sequence 2 more times but with Freddie Mercury’s and Kettle Bell American Hammers

Partner up

1 – Sprint w/ kettle bell 50 yards down and back

2 – LBCs

1 – Sprint w/ kettle bell

2 – Freddie Mercury’s

1- Sprint w/ kettle bell

2 – American Hammer

COT – 3 more Ab routines, Prayers, Praises, Closing Prayer – Rocky Top

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Pre-Blast – 30 Day Marriage Challenge 5/16

2016-05-09Leave a comment

QIC: Beacon
When: 5/16
Posted In: Alcatraz, The Fort

With Mother’s Day solidly in the rear view mirror, may we use the momentum of that day as a catalyst for showing our love. For many, the day conjured up emotions within us, causing us to reflect and realize a love of someone that loved us, even at times when we were unlovable. Whether you spent the day celebrating your mom or your wife/mother of your children, it was a chance to show the “moms” in our lives how much we care and how much they are appreciated.

In keeping with the monthly theme of love, I am challenging all the PAX of The Fort, Alcatraz/Tega Cay, Indian Land, Rock Hill, York and anyone else that wants in to the 30 Day Marriage Challenge. This is not a magic pill or, in any way, professional marriage advice. Rather, it is an opportunity for us to demonstrate to our wives/girlfriends how much we love & appreciate them. The handy, easy to follow guide (link below) will help us with specific activities to follow. You can switch a task on a specific day if needed (for example, if you are out of town on the day it says “Hug your wife 3 times today”). The idea is to complete all 30 tasks in 30 days.

HC in the comments below and feel free (but not obligated) to share successes, surprises and results here and/or during COT. Please, keep it clean, though. We will use Monday, 5/16, as the first official day of the challenge. Nothing magic about that day, we just want to give the PAX enough time to hear about it. Spread the word!

Although there are plenty more, here are a couple of verses you may want to refer to prior to -and during – the challenge. I plan to pray about it, as well. Aye!

Ephesians 5:22-33 , Hebrews 13:4-7

http://www.allprodad.com/download/30-day-marriage-challenge/

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Children’s Attention Home Clean Up PreBlast 5/14

2016-05-09Leave a comment

QIC: Hasselhoff
When: 05/14/16
Pax: All that can come!
Posted In: Alcatraz, The Fort

The Children’s Attention Home In Rock Hill help abused and neglected children by providing them shelter, food, support. You know, all those things we take for granted. For more than a year, the men of F3 have stepped up to spend some time with the kids to play sports, do F3 workouts, and show them what true men are all about.

In order for the CAH to operate, they need many volunteers. That’s where the men of F3 have always stepped up. Right now, the home needs help cleaning a field behind the cottages as well as some other yard work. We need men with weed eaters – gas powered is the best, push mowers, and other yard equipment. The home has a couple of weed eaters and 3 pushmowers. Wear gloves, long pants and boots/shoes you don’t mind getting wet or dirty.

We will work from 10:30 – 12:00 and then get some lunch at Legal Remedy afterwards.

Thank you everyone for helping out and I look forward to seeing you there!

DM me for the address if you do not know where the home is.

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ITS GOOD TO BE BACK AT OLD TOWN

2016-05-09Leave a comment

QIC: Tinker Toy
When: 05/09/16
Pax: Dark Helmet, Sgt. York, Shrute, Apache, Bogey, Turbine, Popeye, Posh, Italian Job, Blueprint, Van Wilder, Samson (FNG), Whitney (FNG), Roxanne (FNG), Burr (FNG), CSPAN, Package, Water Boy, Bill Nigh, Fullhouse, Sapper, Incoming, Flash, Tinker Toy (Q)
Posted In: Uncategorized

Disclaimer
Train horn blew right a 5:15am…at Old Town that means 10 burped OYO. How fitting is that🔥👊🏼

Warm up
SSH-15
IW-15
Windmill-10

Mozy to Freedom Center
Stairs the reverse bear crawl with Derkins as you crawl

Mozy to the Hotbox

The PAX starts by running to level 1 and doing the “up exercise” listed below, then they run back down to the lowest level completing the “down exercise” per level coming down, then turn around and go to level 2 and perform that exercise. Then go to level 3 and continue using the same pattern until all 4 levels are complete. After level 3, the PAX has to hit all levels “up exercise” to level 4 and “down exercise” to the bottom.

Level 1
Up-Corn Cob Merkins-10
Down-10 Lunges/leg
Down-5 Burpee Pull-ups

Level 2
Up-20 Diamond Merkins
Down-20 Jump Squats
Down-5 Burpee Pull-ups

Level 3
Up-30 CDD
Down-30 Squats
Down-5 Burpee Pull-ups

Level 4

Up-40 Merkins
Down-40 Calf Raises
Down-5 Burpee Pull-ups

Mozy to fountain park
Derkin side walk at steps of fountain park
30 Dips

Head back to COT

Prayers
Popeye’s mom-diagnosed with cancer
Families-may we be #HIM with our families, neighborhoods, work, and the world. May people say of us, “he has been with Jesus.” Acts 4:13

It is so good to be back at Old Town after a long injury that is still in process of healing, but good enough to go. Sometimes in our spiritual walk, we end up taking time off because of the busyness of this world. Just like coming back to F3 after an injury, our Lord desires for all of us to come back to Him when we get caught in the busyness and things of this world. Many times, that will require us to humble ourselves and admit that we have made the things of this world a priority over our Lord that CHOSE to make us a priority by leaving heaven to live a life on earth He didn’t have to, just to die a death that we couldn’t take ourselves…separation from God due to our sin. By Christ dying that death that we deserved, but couldn’t pay for with any amount of good works, we have a gift extended to us THROUGH the blood of Jesus Christ. BUT, like any gift, it has to be given and it has to be received; otherwise it isn’t a gift. The gift has been given…have you received it yet? The gift that is free to us was COSTLY to God. It cost the life of His only Son, but Praise God, Jesus conquered death and hell and rose from the dead victorious so that we too can be victorious in this life and the one in eternity. If you have been in a tough season and need to come back, Jesus waits with arms open wide to receive you back into His fellowship. Humble yourself, confess your sins and rest in Him!! If you have never come to Jesus, His arms are open wide from the Cross He bore, inviting you to come as you are into the rest of His salvation.

Aye!!

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Quagmire – Mixed it up and out came the PAIN

2016-05-09Leave a comment

QIC: Cake Boss
When: 05/09/2016
Pax: Puddles, Corn Hole, Royale, Vinny, Smokey, Cable Guy, Fish Stix, Bing, Tater, Witch Hunt, Bones, da Vinci, Wild thing, Lego Land, Mainframe
Posted In: Quagmire

16 PAX came to Quagmire on this gorgeous Monday morning for their DRP. YHC has a busy week with 3 1st F Q’s and couple 3rd F Q’s but its all in joy as I love being with my F3 brothers.

Encourage one another daily. – Hebrews 3.13

The Thang:

Mosey to Home Depot Drive thru for COP just after shuffling past the mattress store and wishing we were still in bed.

22 Merkins for the 22 day challenge – Look it up and get the awareness out!!

20 Squats, 15 Imperial Walkers, 15 Mtn climbers, Plank, 10 CDDs, Plank, Parker Peters

Count off in 1’s and 2’s

1’s – Run to HD front door, 2’s do Freddy Mercurys—flapjack
1’s – Run to HD front door, 2’s do Flutter Kicks—-flapjack

YHC told PAX about a guy who was talking about his ex-wife and how she was moving far away with her new husband and that back during the mortgage meltdown his business got bad and even though he was working 100 hour weeks, she found someone else to support her. This story has 3 sides to it just like every story…..His , Hers and The Truth. Bottom Line is that a marriage that is self centered and not Christ Centered will go down bumpy roads and may not survive. Its sad to think if we “provide” and “work hard” our expectation is that our marriage should be happlily ever after. Marriage calls for presence and time and effort…..not just expectation that it will be perfect. Be present and engaged daily in your marriage and with your 2.0. Love is spelled T-I-M-E for both of those areas.

Mosey to Target back lot:

Pair Up and hit a Station in the “Cell Block” (area behind target like a prison yard). Do the exercises for 3mins, rotating back and forth with them until time is up. Once time is up, wall sit for 30sec and then go to next station.

10-SSHs

10-Merkins

15-Squat

10-Burpees

10-Dips

20-moracan night club

20-squat jabs

10-inch worm push-up

10-leg raises

10-ski hops

10-CDDs

15-Apollo Ono

5 each leg Curtsy lunge

5 grave diggers each side

10 dying cock roaches

10 peter Parkersburg

Good Time was had by All!!

COT:

Prayers for Olive who lost his sweet angel, 8yr old girl. Prayers for Wild Thing and his Cousin recovering from motorcycle accident, and prayers for Smokey and his daughter and health diagnoses.

Bring snacks and drinks for Childrens Home with goal of 1000 units!! Bring to AOs and Q’s get them to Chicken Hawk

Thanks Corn Hole for the Q……so honored!!

Cake Boss Out!!!

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