Fatherhood is not about me

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  • QIC: Double D
  • When: 04/16/16
  • Pax: Santini, Spitz, Lugnut, Magnum + 2.0, Old Bay, Twister, Freon, Cash, Hemingway, Solid State
  • Posted In: Millllkshake

12 Pax posted to The Yard on a sticky Sat to exercise their vocal chords as much as their bodies.  Following a half-baked disclaimer and a brief preview by YHC of the Fatherhood Part II theme for the morning, the festivities began.

The Thang

Short mosey to parking lot behind school

COP — Mtn climbers, IWs, plank jacks, SSHs, Seal jacks, Moroccan night clubs

Run to patch of grass behind fenced in utility depot at bottom of gravel trail behind school

COP — Peter parker, Parker peter, Monkey humpers, Slow sumo squat, Mahktar N’Dyae, Knee Tar N’Dyae

Run halfway back up trail, then bear crawl AYG, backward run AYG, lunge walk to finish

Plank series

Mosey to playground and split into two groups of 6, with each group stationed at swings on opposite ends of playground

Swing crunches x20 run to other side, Swing crunches x20 (rinse & repeat)

More planks

Shift to picnic tables

11s — Derkins x10 + Dips x1 (ladder down and ladder up)

Shift back to playground

11s — Forward jump over playground edging x10 + 1 monkey humper (ladder down and ladder up)

6MoM — Rosalita, Dollies, Freddies, Flutters, Superman

Run home for final plank series

COT

Naked man moleskin

My first time to Q at The Yard — thanks to Old Bay for the invite!

One thing the pax at The Yard pride themselves on is the mumble chatter.  Covered a wide range of topics on this outing, starting with colonoscopies and declining in terms of anatomical/biological topics from that point forward.  Cranking the Slow sumo squats to 25+ reps in cadence knocked some of the wind out of the most chatty pax.  Then the back-to-back 11s killed the mumble chatter entirely.  Nice work persevering through the pain, men!

A “moderate” workout seemed to be an appropriate setting to reign in the running and dial up the core moves; also good timing for ab work with beach season coming soon.

The theme of “Part II” on Fatherhood surfaced as a follow up to the prior day’s 3rd F convergence on Fatherhood, where good intentions, best practices and other wisdom was shared with 50 pax.  One of my takeaways from that session was that fatherhood for me is more often than not “messy”…the pointers in the Friday talk were summaries of lessons learned through lots of painful mistakes on my part.  And in virtually all cases, the failures have been the result of one sin — PRIDE.  Too often I get in my own way of successful parenting.  I imagine the same is true for all the pax.  Take some time to review where you are putting yourself in the middle of the path to an effective fatherhood experience for you and your 2.0.

We prefaced Ball of Man with each pax remembering their father by name.

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The Fort – Crush Cancer – 24 Hours of Booty call to the PAX

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Beat Cancer (Ways to Get Involved)

  1. Join our team – Instructions below
  2. Donate:
  3. Come to the June 1st Pink to Drink event – Team sponsored Fundraising event at OMB and Sugar Creek breweries.  Trust me, it is an awesome time!

What is this thing?

Cerrano, Sir Topham Hat and I have been riding in the 24 Hours of Booty for years.  First it was in honor of Sir Topham Hat’s brother in law Johnathan Tisdale who lost his fight with cancer when he was far too young.  For the past 3 years we have been riding with Team LibStrong in honor of Libby Jones, the daughter of one our closest friends Josh and Barb Jones.  Libby lost her fight with cancer shortly before her 3rd birthday after battling for 14 months.  Last year we combined our team with Drew’s Crew, in honor of Drew Slocum, the son of Wes and Amanda Slocum who also lost his fight with cancer when he was very young.  We did this for a number of reasons, to honor both Libby and Drew but also because there is strength in numbers.  This combined team made a huge statement last year as we raised over $100K and were the #2 fundraising team for the whole event.

So what is the 24 Hours of Booty.  It is a 24 hour cycling event on July 29-30 that runs from 7pm to 7pm.  What it is not is the Tour De France.  You can ride one 2.8 mile lap or you can target 100 miles.  It is all up to you how much you want to ride.  The purpose is to show up to send a message to cancer and raise funds for those on the front lines of this war.

We are at war with cancer.  If there was ever a reason to lock shields, this is it.  We are looking to grow our team and our impact even more this year.  This is the kind of thing F3 PAX should be lining up to participate in.  Please consider joining our team.

  • What: 24 Hours of Booty
  • Who: You  on a bike after raising some money ($1000 per rider is very easy to raise)
  • When: July 29-30 7pm to 7pm
  • Where:  Booty Loop in South CLT

Registration:

http://www.24hoursofbooty.org/register/

  1. Select Charlotte
  2. Select Join a Team
  3. Type Team LIBSTRONG/Drew’s Crew

Can’t wait to see you all out there!!!

Spider-man

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(Not So) Slowburn

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  • QIC: Corruption
  • When: 04/22/16
  • Pax: Solid State, Apache, CSPAN, Pusher, Package, Old Bay, Twister, Back Draft, Socrates, Change order, Hasselhoff, Peabody, Mission Possible, Gopher, Gilmore, Green Wave, Mash, Barry Mannilow, Dilbert, Smokey, Rocky top, Short Sell, Deacon, Digger (FNG)
  • Posted In: Slow Burn

YHC was very excited to get back into Qing after a 3 month hiatus.  As the clock moved toward 5:15, the sky decided to open up and give us an early shower.  The rain was shaken off, the disclaimer was given and off we went.

The Thang:

  1. Mosey to the parking lot in front  of Empire Pizza:  Circle up-  20 SSH, 20 Morroccan Night Clubs, 20 Seal Jacks, 15 Windmills,  20 low slow squats.  5 eight count burpees.
  2. Mosey to the Guardrail next to Lowes-  (15 derkins/ 30 dips)X 3
  3. Slow lap around Lowes to Parking lot next to Baxter’s Bunch- Burpee broad jump across parking lot.  Rinse and repeat.
  4. Mosey to corner of Baxter’s Bunch-  Partner up 1 partner runs the length of the Building to Empire Pizza and back.  The other partner performs the following 100 muricans, 200 squats, 300 LBCs, 400 flutter kicks (single count)  Switch off.
  5. Line up next to Baxter’s Bunch for 11s 10 jumping lunges – each leg, run to Empire for 1 Carolina Dry dock 9, 2, etc.  This was cut short around 6 and 5 due to time constraints.
  6. Mosey and or jailbreak to COT.

Announcements:  Read the newsletter, May 6 Kicking it Challenge, May 7 – 2 year anniversary Rock Hill @ Old Town.  Fast Five, 6/ 18- Hog and Coyote,

Prayer requests- Recorder died at this point.  Just lift up all prayers spoken and unspoken.

Moleskin:  Thank you Solid State for the chance to Q.  I had a blast!

 

 

Overall it was a successful workout.  I probably pushed a little too hard for a slow burn.

 

 

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Slow Mosey Around Quagmire

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  • QIC: Fishsticks
  • When: 04/18/16
  • Pax: Zima, WWL, Cornhole, Mr Clean, Bart, Mainframe, Smokey, Bing, Puddles, Qwerty, Royale, Tater, Rock, Vinnie, Wild Thing, Witchhunt, Mr T, Fishsticks
  • Posted In: Quagmire

It was good to see some new faces at the Swamp, I mean Quagmire this morning. I always get confused with the name since it is at the same location.  A total of 18 men showed up for the beatdown, including Zima with his backpack in tow.

The Workout

Warm-up stretching in front of Best Buy: Heels to back, Heels to chest, Hip circles in and out

Short jog to the back of Just Fresh for some exercises in cadence:

SSH (x25)

Windmill (x15)

Imperial Walker (x15)

Merkin (x10 + 6” hold)

Mountain Climber (x10)

Merkin (x10 +6” hold)   * Bing favorite

Mosey to the back of Target, plank position while each person walked along the wall with their hands on the ground and feet against the wall.

LBCs when finished.

Mosey to the front of Target, lunge walk to the first entrance of the store. Next, run to each red ball, 10 Caroline Dry Docks at the first ball and +5 at each additional ball.  So 10,15, 20, 25, 30, 35, 40, …It sounded like a good plan, but it was very painful!

Short mosey to the traffic circle, bear crawl around half of the circle, and jog to the fountain.

20 Step ups

Jog around the shopping area back to the traffic circle, crab walk around half of the circle, and jog back to the fountain.

20 Derkins

20 Dips

Mosey to back side of River Bleu for a chance to catch our breath with the People’s Chair. We took turns running up and down the stairs to the patio deck.

Mosey to the front of Petsmart for a pair of jog/sprint sets.

Announcements:

April 30th – Mud Run

May 19th – Whitewater event link to details: http://f3nation.com/2016/04/14/f3-goes-to-the-wwc-pre-blast/

May 21th – Fastest 5K

Prayers/Praises:

 Qwerty – prayers for the new addition to his family.  Great to see you back in the gloom!

Tater – prayers for his M’s health.

Witchhunt – prayers for his father’s continued improvement in health and their participation in the upcoming Mudrun.

Mr. T – prayers for the families who were impacted by the vehicle break-ins at Regent Park.

Thanks for the opportunity to serve. It is always an honor!

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Run n Gun n Bleed

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  • QIC: Zima
  • When: 04/20/16
  • Pax: Cerrano, Mary Lu, Assassin, Fish Sticks, Shark Bait, Bolt, Corruption, Zima
  • Posted In: Run 'n Gun

YHC was very excited to Q Run n Gun this Wednesday, perhaps giddy. I’ve honestly only posted there once before and didn’t realize how much opportunity is available on the trails, parks (I never knew existed) and neighborhoods. Having very little knowledge of the area, I scouted the neighborhood earlier in the day after a brief perusal of Google Maps. A plan with OCR in mind began to form.

Pax were rolling in a little ahead of schedule and we had one (Mary Lu) join us during COP. The next hour would involve running, falling, complaining, bleeding and pain. But lets not get ahead of ourselves, lets discuss…

THE THANG

Run towards the field and circle up

COP
-SSH X40 IC
-Windmills X10 IC
-Squats X20 IC

Mosey to the trail, through the neighborhood to arrive at Allison Park. The following stations occurred in route:

Merkins X15 IC @ Trailhead
Wide Arm Merkins X10 IC @ Somewhere along the route

Allison Park
Wall Climbs: 5 Burpees, scale the terraced walls (2), run around to the bottom, 4 burbees and repeat, 3, then 2 and 1.

Man Ups X20 (Pull yourself upon the bars to where your arms are straight)
Hand Walk the Parallel Bars 2 Rounds

Take the Trail to Gardenia. Did some Squats (25) on the way and 20 dips on the curb.

Gardenia Street
20 Jumping Lunges (10 ea leg) Run halfway up and jog down
20 Jumping Lunges (10 ea leg) Run all the way up and jog down

Mosey to Sewer Hill (Thanks Crash). Run backwards up the (steep) hill and then turn around and run forward at the switchback. Don’t stop until you get to the top.

Mosey Down Assembly to 6th Baxter Crossing. Perform a number of exercises along the way. 25 Mtn Climbers and 25 Plank Jacks if memory serves correct. Take the trail back to the Baxter Y.

Block Walk? = Crowd Pleaser
Everyone gets a Cinder Block and walks, not run, across the field with the block over-head. Perform 10 Block Merkins IC. Return across the field with block over-head.

COT

NMM
Run n Gun is a lot of fun (almost a haiku). But seriously I had a great time Qing and there are just so many options around here. I’ll definitely be showing up more often. Also, the extra hills may have been over-kill for the workout but everyone really put in the effort and did a great job! When all was said and done we clocked almost 4 miles. Here are my notes from the workout:

-Tclaps to Shark Bait (Fish Sticks 2.0) for coming out and hanging with us old timers
-Tclaps to Assassin for getting the mileage in
-Corruption, watch your footing on the trails #tricky #ifallalot
-Watch your knees on the walls Cerrano. They will draw blood! #anddid #badass
-Bolt is not human!
-His Protege Mary Lu didn’t even break a sweat either. I got tired watching these guys run uphill

Announcements (Check Newsletter for details)
Fort Mill Care Center Yardwork (see Assassin)
Ragnar Relay (October)
Cannoli Run 5/21
Fast5 5/21

Prayers & Praise
Praise for where we live
Praise for our school leaders
Prayers for Ryan in RH with stage 4 lymphoma
Praise for YHC child doing well this week in school

BOM

Zima Out

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Man U VQ

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  • QIC: Reborn
  • When: 04/21/16
  • Pax: Van Wilder, Italian Job, Popeye, Riddler, Deacon, Schrute, Catfish, Radar, Water Boy, Bull, FNG-Cool Table
  • Posted In: Uncategorized

YHC had the pleasure of sharing a workout with a great group of PAX this morning at Man U. The PAX of F3 have been a great encouragement to me and my family since I began just a little over two months ago. It has been a blessing to see all of the others get stronger physically and spiritually through the leadership of other PAX and SkyQ. In saying that, here we go.

WARM UP

Circle Up at AO
25 SSH. IC.
25 In place Toy Soldiers.
Outward soccer kicks OYO
Inward soccer kicks OYO
15 Slow Windmills

THE THANG

Mosey around Manchester Parking Lot (including some high knees and butt kicks) to Favorite Fountain

20 Irkins IC
25 Dips IC
20 Derkins IC

20 Reverse Lunges IC
15 Merkins IC
20 Reverse Lunges (Other leg) IC

Mosey back to Manchester Parking Lot
Line up along curb an perform exercises from row to row of parking.
1-Walking Lunges, Side Shuffle, Walking Lunges, Side Shuffle (Opposite Direction)
2-Burpie Broad Jumps, Light Jog, Burpie Broad Jumps, Light Jog.
3-High Knees, Karaoke, High Knees, Karaoke (Opposite Direction).
4-Bunny Hops to 1st Row, 2 Double Burpies, Bunny Hops to 2nd Row, 2 Double Burpies, Light Jog to Curb.

Circle Up.
25 Jump Squats OYO
5-Corn Cobs [Start in plank, Slide upper body to left w/out moving hands, drop to 6″, slide body to right holding 6″, push up to plank, then reverse = 1] (In honor of Tinker Toy)
25 Jump Squats OYO
5-Corn Cobs

Mosey to Grab Some Wall of Manchester
People’s Chair
Hands Up – Slow 10 count
Lower an Inch
Hands Out – Slow 10 count

BTTW w/10 Derkins OYO
Recover.

People’s Chair
Hands Up – Slow 10 count
Lower an Inch
Hands Out – Slow 10 count

BTTW at 45 degree angle w/10 Derkins OYO
Recover.

Mosey around Manchester Parking Lot back to Moe’s Parking Lot

COOL DOWN

25-Boxcutter IC
6″ for 30 seconds
25-Dollys IC
6″ for 30
Recover on 6

25 Rosalitas IC
6″ for 45 seconds
Protractor for 1 Minute
Superman w/Paratrooper Pulls
Recover

Circle Up for stretch
Right Over Left
Left Over Right
Right foot lunge forward & hold; Place both arms to the left of your forward leg with hands on ground & hold; Keep left hand on ground and lift right arm into air stretching back & hold (Thanks Sasquatch).
Repeat w/other leg.

RECOVER!!

FNG Intro and Naming. Welcome Cool Table.

Announcements:

* Come-See-Me Second F Tailgate. Saturday, 4/23 from 3:00 until after fireworks.
* Q Training at Eagle’s Nest and Petra next week at 4:45 both days.
* Children’s Attention Home Event. 4/30 at 16:00.
* MudRun 4/30 in Gaston SC. Still time to sign up
* Law Enforcement Special Olympics Torch 5K Run. Friday, May 6 at 8:00 at Cherry Park. Free (Can purchase a T-Shirt for $12).
* Suck It Up Buttercup – 5/7 @ Old Town AO. More details coming.
* F3 Dads – 5/14 Night at the Knights with your 2.0s.
* Fastest 5K – 5/21 get your teams together now.
* Hog and Coyote – 6/18. More details coming.
* Check your email for additional announcements and details.

Prayer Requests:

* Popeye’s Mother – Possible Cancer. Will have biopsy done soon.
* Riddler – Has biopsy procedure scheduled for Friday at 8:00 for a spot on his leg.
* Water Boy – Family members who are and have been battling cancer and other issues.
* Deacon – Cousin who is struggling.
* Those who were not with us.

Once again, thanks men for joining me for my first full Q. Fantastic Mumble Chatter throughout.
Quoted from Italian Job: “Remember if you want the world to change, it has to start with you, your home, and your kids. Trust the Sky Q, if you want a piece, keep the peace (thanks, Walker), and spend time with who really matters…your 2.0s” and your Ms.
Great work PAX!

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Mentally Challenged

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  • QIC: Chaser
  • When: 04/20/16
  • Pax: Stang, Twister, T-Square, Cake Boss, Sir Topham Hat, White Lightning, Rebel , MacGyver, Aquaman, CSPAN, Weezer, Cha-Ching, Little E, Java, Solid State, Cable Guy, Double D
  • Posted In: Laces In, Laces Out

YHC had the Q at LILO and decided to break out of the routine a bit and mix things up. Often time we go through the workouts and zone out. After a few months of posting, the counting becomes second nature and the PAX are just spitting out numbers without any thought. To be fair, there is absolutely nothing wrong with just getting lost in a workout and turning the mind off. However, we need to exercise those hat holders every now and then and that was the plan…

WARM-UP – these were counted in reverse cadence… “4-3-2-“Rep #” and we started from the top and worked back down to “1” The PAX found out early that breaking from the norm isn’t as easy as you would think.

10 WM
20 SSH
Plank Series
20 Squats
Something else that I forgot…

MOSEY TO PARKING LOT ACROSS FROM VETERAN’S PARK AND PAIR UP

After pairing up, each partner does their own exercise BUT counts for the other partner. The idea is to focus on your partner instead of yourself. As anticipated, the PAX got into a rhythm where their movements were synced even while doing different exercises. The Exercises were:

1st SET
Partner #1: 10 Double Count Merkins
Partner #2: 10 Double Count Squats
— switch and repeat —

2nd SET
Partner #1: 20 LBCs
Partner #2: 25 Single Count Squats
— switch and repeat —

NEXT UP – MEMORY TEST: Assign a number to your group (1-5 today). YHC previously placed two sheets of paper with a series of 7-digit numbers at two different spots downtown (one by Pucker Butt and the other at the Playground on the upper hill)

Partner #1: Run up to the Playground, find your group’s number and memorize the 7-digit code. Run back and repeat it to YHC to confirm it is correct. If incorrect, all Pax do 10 burpees.

Partner #2: 25 Mtn. Climbers, 10 Muscle Ups on the wall, 10 Slooow Merkins, 20 SSH

All Partner #1s came back with the right code….Congratulations – 10 burpees for everyone!

Next was same as above, except Partner #2 ran to the sheet of numbers posted by Pucker Butt. Same result – all Partner #2s came back with the correct codes….Congratulations – 20 burpees for everyone!!

MOSEY TO PICK UP THE SHEETS and then a rambling search for a place to perform Balls to the Wall (45/90/45).

MOSEY FROM MAIN STREET TO SYNERGETIC BENCH AREA

– 10 Burpee Box Jumps onto bench/wall area
– Step-ups (10 each leg, no switching)
– 20 Dips

MOSEY BACK TOWARDS WEP

– 50 yd. sprint along the way
– Join up with LacesOut Pax and mosey along with them until….CSPAN mentions something about this being a running group…

YHC, always seeking to accommodate the PAX and adjust to their comfort level, takes this comment to mean “I dislike running, I’d rather do burpees” Sounds good – 10 burpees OYO and then head over to the COT to stick the landing at 0600.

Thanks to the LacesIn PAX who endured something different today and got in a surprising 2.25 miles of running along the way. Announcements mirrored the news letter and special prayers and praises were mentioned, including thoughts on F3-Lexington Pax “Nail Pop” and the loss of his young child, Walker. At the end the PAX created a little #WalkerStrong video to send our love – great suggestion by Stang.

Thanks again for the honor of leading – hope you all had fun!

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Chop, Chop, Chop, DOWN

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  • QIC: Chaser
  • When: 04/20/16
  • Pax: Apache, Schrute, Tinker Toy, Chappie, Riddler, Royale, Hot Sauce, Hot Pockets, Dry Dock, Sgt. York, Drifter, Nunchuck, Bill Nye, Waterboy,
  • Posted In: Uncategorized

YHC was humbled to be asked to lead PHOP once again. Always a special place in my heart for this AO as well as the #HIM that it is named after. Apache promised a good crowd with a healthy mix of Rock Hillionaires and Yorkies and he delivered. 15 men attacked got up early to be with their fellow Pax and put in some work in the Gloom…here’s what they got:

WARM-UP

Slow mosey around the campus with high knees, butt kickers, etc.
10 WM
Plank series
20 SSH

THE THANG – Count off by 5. Report to your numbered stations for 2 min of AMRAP

1) Deep squats touching the ground then exploding up into a jump;
2) Burpee Box (Tire) Jumps onto a tractor tire;
3) Rolling Thunder on the front drive;
4) Peoples Chair while passing and overhead pressing a 45lb sandbag;
5) Burpee Broad Jumps across the grass and up the hill;

Cycle through all 5 and then RINSE & REPEAT

— Side note…at one point during the above someone who will remain nameless (although, he will never remain quiet…), mentioned that this was a nice little slow burn. First, there is nothing wrong with a good slow burn but that, however, was not YHC’s intention. At this point I reminded everyone that with a timed AMRAP, it is truly “You against You”…you can do 2 Burpee Box Jumps in 2 minutes or you can do 50 Burpee Box Jumps in 2 minutes. You control the burn. Also, YHC had a little something planned that would change the game a bit.

THE NEXT THANG – Circle up in the field

1) Circle of Merkins – 2 rounds
2) Up/Down Burpee Drill – circle up and chop your feet in place, when the Q says “Down,” drop and do a Burpee back up into the chop.
3) 20 Maktar Kneeji
4) Up/Down Burpee Drill
5) 20 Maktar Ninji
6) Up/Down Burpee Drill

How’s that slow burn feeling now??

Mosey over to the parking lot for some Mary…plus

1) LBCs x 50 (double count)
2) Up/Down Burpee Drill
3) Freddy Mercury x 50 (double Count)

Stick the landing at 0600.

FANTASTIC group that worked up a good sweat this morning and did not cheat themselves in the AMRAP. The excitement of the York group reminds me of Rock Hill not too long ago. Rock Hill has grown from a off-shoot from across the River to a force to be reckoned with in the greater Region. York is well primed to do the same.

Announcements and Prayers said and unsaid were lifted up. And remember, we may not know what path we will be put on or where it will lead but if we trust our faith – we will conquer whatever obstacles are there and find Glory on the other end.

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Back on home turf

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  • QIC: Maximus
  • When: 04/19/16
  • Pax: Dawg Pound, Hauschka, Cerrano, Ginsu, Spiderman, What Did, Lil 'E, Weezer, Aftermarket, Gatsby, Seacrest, Hasselhoff, Manowar, Chitwood, Sir Topham Hat, Package, CSPAN, Backdraft, Greenwave, Crosscheck, Shelby, Subprime...Welcome FNGs V-Neck & Thumb Drive
  • Posted In: The Colosseum

There are many things I want to say about the opportunity to Q but I said this morning and for those in attendance, you know how important it is to me. I was hoping to get 10-12 guys joining me today but to have a total of 25 out there, I was humbled. Having spent the last few months putting one foot in front of the other and repeating for thousands and thousands of time, it was great to be back with the PAX. To sum up my way-too-wordy intro, do yourself a solid and read Hebrews 13:16 (I read from the ESV). We’re not to be alone and don’t hoard your blessings.

Welcome to V-Neck and Thumb Drive

So after I almost whiffed on the disclaimer with 2 FNGs present, I gave a long-winded one and we were off to the back parking lot.
Warm Up:
SSH
Squat
Dead Lift
Mountain Climbers (the slow variety)
Clock Merkins: 1-6, 1-6

Mosey to the playground:
10 Pull Ups & 20 Swing Crunches
Flap Jack and Repeat

Very long mosey to the start of the arrows on the front driveway. This is where I began to audible because I clearly forgot how much material I needed for a 45min post. It might’ve looked something like this:
50% Sprint 1/2 way down the driveway then 10 Dying Cockroaches
100% Spring the rest of the way then 10 Dying Cockroaches
Flip around to come back but lunge walk to the next entrance, then sprint the rest of the way.
Peter Parkers at 6″ then flip over for dips
Parker Peters then flip over for dips
10 Burpees

Bear Crawl to the 2nd arrow then 10 LBCs, Bear Crawl 2 more then 10 LBC’s, repeat a few more times then sprint home.
Dealers Choice ab lab for the final 10mins.
Just because…5 more burpees
I can’t remember where exactly but I know there was all sorts of plank series littered throughout.

There was a lot of rust and a lot of lactic acid build up from the Solid State/Pusher beatdown delivered Saturday at WEP but it was still a little bit of fun this AM.

Announcements: Rock Hill Convergence 5/7, Fastest 5K 5/21, F3 Dads Camp, Breast Cancer Awareness event, bottom line…READ THE NEWSLETTER
Prayer Requests: Prayers for Cerrano’s friend diagnosed with Stage 4 Lymphoma (family and no insurance), Prayers for Backdraft’s friend’s funeral but praises for a great celebration of life and testimony, Injured PAX and families, a friend’s daughter going through health challenges that have yet to be fully identified.

As you were.

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Push Yourself- Push Your Buddy, OCR Style

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  • QIC: Bolt, Geronimo
  • When: 4/16/16
  • Pax: Bear Grylls, Bing, Bojangles, Bolt, Change Order, Decibel, Fishsticks, Funhouse, Geronimo, Howitzer, Smuggler, Trucker
  • Posted In: Alcatraz

April has become OCR training month at AO’s across F3 nation leading up to the Spring Mud Run. This past Saturday, Geronimo and Bolt invaded Alcatraz with an OCR-type setup.

12 Alcatrazians arrived in the brightness of the Gloom. Yes, brightness, as the baseball field lights were on for the entire hour. While only 3 were headed to the Mud Run, the rest were willing to take on the course we had laid out.

The Thang

While we could not duplicate mud, the goal was to get a similar feel of an OCR event which consist of shorter runs or sprints, followed by an obstacle/exercise, then a short run, and so on. Some refer to this as a brick workout…each run/exercise is a brick. Elite OCR’ers train in this fashion to get the body used to the many, quick transitions.

The lap around the baseball fields was used as the loop. 5 stations were implemented as below. The PAX broke into teams of 2 and were instructed to push themselves and push their partner on the run portion the best they could. Stations were alternated by adding 2 to a completed station (ie. 1 followed by 3, 2 by 4, etc)

Following an initial group stretch to loosen up:

Station 1 – playground area, max pullups followed by 20-40 merkins
Station 2 – lunges up the hill behind the fire station
<part of the course after the lunge station was a zig zag up and down the hill on the far side?
Station 3 – 15-20 box jumps behind the backstop on the far field
Station 4 – 20-30 burpees at the basketball courts
Station 5 – on the main open field: 5a – one partner pulls 35 lb sand bag about 20 yards, partner farmer carries 45 lb dumbells, then switch
5b – head across field. one partner throws/pushes the 20 lb weight ball about 30 yards; partner carries mulitple choices of weight bags and sand bags ranging from 20-50#

At the :30 mark, the PAX was called in for about 5 minutes of core exercise, then back to the loop. This time adding 3 stations to increase the run distance. (1 to 4, 3 to 1 etc.)

The last 20 or so minutes of extra running was pretty relentless.

NMM

This backblast was written about 3 times some of which were eaten by the website, some copied and sent back and forth via e-mail. With some cooperation between Bolt and I, this backblast, like the US mail, will get through to the PAX.

The bad news was I've been fighting some kind of insidious chest cold, and my mud run training has been suffering because of it (sorry Bolt, MaryLou and KidRock). The good news for everyone is that this workout was 60 minutes long. If everyone were to push as hard during a race like the USMC Ultimate Challenge as they did today, they'd only have about 15 minutes left and they'd be doing some kind of AWESOME for their teams.

It took a lot of work to get out there and get this course set up for the PAX, but in the end it was totally worth it. Thanks to Bolt, who did most of the planning, and especially to all those brave souls that came out to do burpees and drag or carry heavy stuff around a field in the early morning.

Bolt and Geronimo!

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