10 PAX for The Rock with YHC and a VQ by Howitzer.  Disclaimer disclaimed, then it was on.

The Thang

Warm Up with a Run Around Runde

COP with:

• SSH
• IW
• Windmills
• Merkins
• Mountain Climbers
• Squats
• Carolina Dry Docks
• Moroccan Night Clubs
• Seal Jacks
• Plank Series

Partner Up for team exercises in the parking lot:

• 25 Merkins then Backward Run with Sprint back
• 25 SSH then High Knees out and Butt Kickers back
• 25 Wide Merkins then Power Skip out and Jog back
• 25 Donkey Kicks then Hop Right Leg out and Hop Left Leg back
• 25 Burpees then Broad Jump out and Sprint Back
• 50 LBC, 25 Diamond Merkins then Shuffle out and back
• 25 Flutter Kicks, 25 Hello Dolly then Walking Lunge out and back
• 50 Squats, 25 Merkins then Sprint out and back

Proceed to Playground where 1st PAX does Six Pack up and back down while 2nd PAX does a Run Around Runde.  Flapjack.

Migrate to baseball field:

• 1st PAX Peoples Chair, 2nd PAX bear crawls to 2nd base and Jogs back.  Flapjack.
• 1st PAX BTTW, 2nd PAX sprint to outfield fence and back.  Flapjack.

Lap around the field with Shuffle and Karaoke mix.

Mosey back to Parking Lot for Bearmuda Triangle.

Finish with COP:

• 50 American Hammers for the Stars
• 13 Flutters for the Stripes

COT

NMM:

After a scheduling issue last week where Geronimo picked up my Q, I was glad for the opportunity to lead this morning.  Originally it was a solo Q, but Howitzer answered the call for his VQ… and it was one for the ages.  I knew it was going to be tough when he started barking the cadence loud enough for the neighbors two streets over to hear, but he settled in nicely and humbled the PAX this morning.  He brought some new tricks for the first half and then YHC took over for the second.  Originally planned to have all partner work, but then we had a man down (Cable Guy) with a foot injury, so the PAX were fortunate enough to experience the Bearmuda Triangle.   As an aside, I highly recommend skimming the Exercises Page for all Q’s regardless of experience… always something new there to try.

Finally, big props to Fish Sticks for laying on the EH and getting FNG Bon Jovi out this morning and Aqua Man for laying the EH on #Kotter Pink Slip for the triumphant return.

Announcements:

• Two Convergences this week, Monday 0515 FMHS and Thursday 0600 at The Ranch.
• Christmas Party Dec 19th, see pre-blast and pay up!
• The Fort Runners Convergence on Dec 17 at WEP to scout out Joe Davis run, Tempo will be closed
• Joe Davis Run January 9th
• Justice League (CAH) on today.  See twitter for details.

Prayer Requests:

• Funhouse going to Columbia on Mission Trip in February.  Appreciate Prayers and Financial Support
• Let Me Run 5k today
• Cable Guy’s Foot
• Trucker’s son and others who have winter sicknesses (Flu/Cold/etc)

Honor To Serve.

This Saturday was the start of the chilly fall weather (34 degrees through the hour workout), but a great weekend!  Props to my Mud Run partner Geronimo for stepping up when Gears had a Q conflict.  We all found out by the end of the day that the replacement can usually be harder than our “pros”.

The Thang:

Needed to get warm so we started with a nice jog out and around the outside road circle and back.

COP

20 IWs 25 SSHs 10 Merkins 20 Squats  20 MCs 10 Windmills 15 Plank Jacks  20 LBCs 15 CDDs

For our 10 count, I shared some insight with the PAX that I read in Freed to Lead. The 3rd F is considered the dynamite of F3. Faith is not based specifically around a Christian foundation, but it’s the best word Dredd & OBT could agree on for the purpose around F3,  “To reinvigorate male community leadership.”

After breaking a sweat, we moved on to the hard work.  Partnered up in twos, did the following exercises and then a lap around the paths around the fields.

25 Plank Derkins

30 Paver Curls

20 Partner Squat Derkins (it’s really in the lexicon says Crash)

30 Overhead Paver Presses

Nice and gassed now, so I shared that we need to Live 3rd.  God 1st Family 2nd I Am 3rd. there are many opportunites out there (and we have many in our newsletter) for opportunities to give back in the  community. Tutor a kid, be a coach…just start by being more patient with your kids…

Handed it over to Geronimo. This was fun. Paired up in 3s.

Started with Triangle Durkins which we seemed to play twister trying to plank on each person for the Durkin.  Somehow it worked and we could only do 5 reps.

Next was something Geronimo called the “Nut Gaser Leg Throw”. Stand above Partner 1, he kicks up his legs to partner 2 who throws his legs back down in a random angle.  Don’t let your feet hit the ground.  Partner 3 did a lap around the baseball field.  Rotate & Repeat 3x

Next was Partner Overhead Presses: Partner 1 Stands over Partner 2 with his leg pushing on his back. Secure hands and Partner 2 presses up while partner 2 presses down giving resistence.  These were pretty tough.  Partner 3 ran around the baseball field.  Rotate & Repeat 3x

Moseyed to the ledge behind baseball field

20 Ledge Jumps  40 Dips

FINALLY DONE mosey to COT

COT welcomed FNG Josh and named him “Chastain”

Annoucements Chrismas Party 12/19, Gladiator Games 12/12 Thanksgiving Convergence @ Springfield Middle

Prayers for France, Legoland’s Sister, to be better fathers and leaders…

Honored to Lead.

11 strong men got just a little stronger

Funhouse starts us off with a Mosey around the Park and some COP

then we begin the real Fun

partner up and do some running to the fence and complete 100, 200 , 300

Hand off to Cable Guy

Partner 1 grab a block

500 Squats with overhead press lap around field till all 500 complete between partners (crowd pleaser)

250 Bent over rows

125 Block Merkins

The bright lights of Runde greeted 8 strong for an Alcatraz beatdown at the hands of Senator Tressel and our newest  VQ, Fish Sticks.  Here is what we did:

The Thang:

Senator Tressel at the helm:

Easy jog out of the park and up Windward drive to the circle.  Karaoke around once facing in, and karaoke around again facing out, jog back to Runde for COP:

All in cadence;

SSH x 50, Diamond x 10, Crunchy frog x 25, Squat x 25, Windmill x 20, Wide merkin x 20, Hillbilly x 25,  LBC x 25, MC x 25/hold/left arm and leg high/hold/right arm and leg high/hold/6″/hold

Mosey to playground:  Split into 2 groups.  Group 1 does 10 pull ups, Group 2 does 20 dips, flap jack and rinse/repeat.

Mosey to concession stand wall, and sit against wall- arms up, clap overhead, arms out – 2 min hold. Take a few steps and shake ’em out.  Walk back to wall and do BTW for 60 sec.

Hand off to Fish Sticks:

Short mosey to the first ball field and get back into 2 groups.  Each group does the following:

1 person runs the path around the park while the others do the following:

100 bomb jacks, 200 lunges, 300 merkins, and 400 LBC’s.   Each person takes a turn running until the group finishes all the exercises.

Line up by the fence that splits the ball field.  Three rounds of sprints and exercises:

Round 1:  Run at 50% effort to last light pole and run back.  Repeat at a sprint pace.  Jog to parking lot, grab a paver and do 20 curls and 10 overhead presses.  Jog back to start

Round 2:  Sprint all the way to the opposite fence.  Repeat.  Jog to small retaining wall and do 20 step ups on each leg and 20 dips.  Jog back to start

Round 3:  Sprint all the way to the opposite fence.  Repeat.  Jog to COT

Moleskin:

It was fitting that Tega Cay Parks and Rec turned on the lights this morning for Fish Sticks’  VQ. Our fried friend had an auspicious debut and he wasn’t afraid to push the Pax on his first outing at Q   Not sure how he would do in water, but he was plenty fast on the ground during he sprints – leading the group on every sprint and looking plenty fresh at the finish (fresh fried fish at the finish – sounds like a Dr. Suess book  I used to read my kids….)

It was another beautiful, cool morning at Runde and it was good to see our old friend Bojangles (who used to swear off F3 at temps below 50 degrees), and also welcome an Alcatraz FNG, Tesh, who is moved here from Greenville.  Welcome and hope to see you again.    As always, it’s a honor to lead such a fine group of men,  and I am very grateful to be able to do it.

Announcements – Fast 5k (completed and hugely successful as of this writing), Mud Run on Oct 24, CAH run in Baxter on Nov 7, Christmas Party on Dec 19.  Check Twitter and the website for updates.

Continued prayers and support for the people affected by the flood in Columbia.