Election Day Pyramid of Pain

  • QIC: Gekko
  • When: 11/08/2016
  • Pax: Cobra Kai, Crabcakes, Shady, Bonzi, Geronimo, Old Bay, Chicken hawk, Mainframe, Cornhole, Deer hunter, Fishsticks, Freebird, Orange Crush, Freebird, WWL, Repeat, Lugnut, Deacon, Zima, Spitz
  • Posted In: Golden Corral

Driving to the AO I was afraid  I would be the only boot camper and so be forced to throw on a backpack and go with the ruckers on some silly adventure, but no: my fellow boot campers were already assembled, no worries. We glared at the Ruck crew judgingly and they returned the favor, the disclaimer was given, with an added one that this was my 1st boot camp in about 2 months, and we were off. Nice easy mosey to Tega Cay Baptist which happened to be my polling place, already a few cars in the lot.  I think there were some complaints about the run but YHC ignored them.

COP – 44 SSHs(in honor of our soon to be 44th President) Merkins x13(for the 13 original colonies), 10 Deep Squats hold each for 8 seconds, Mtn Climbers, Peter Parker, Parker Peter.

The Thang

Pyramid of Pain – Build the Pyramid – 10 Burpees 20 CDDs – 30 Squats – 40 Calf Raises – 50-LBCs

Knock the Pyramid down – 50 Flutters – 40 Squats – 30 Merkins – 20 Burpees – 10 Can’t remember

Head back to the Corral for some People’s chair and BTTW and in Honor of the day Donkey Kicks

Head back to COT for some Elephant Humpers( thanks to Old Bay for keeping us Bipartisan) Finally we finish up with 7 minutes of Mary – Call your own Ab exercise

For our Rucking crew –

Warm-up 25 SSH, 10 Windmills, 10 Merkins, 15 Low Slow Squats

Short Mosey be hind the Teeter for 35 minutes for some partner work

Bear Crawls, 40# Toss, Lunge Walk, Suicides(no Ruck) 50/100, 60# Carry, 2 Person log carry, OH Ruck Carry, Partner Carries(100 Yds each partner)

NMS – Reminder to the PAX to not take our country and our freedom for granted. The peaceful transfer of power is a beautiful gift and regardless of our party we need to appreciate it.  We will have a new leader and it will not take someone being murdered or some military coup rather it is done through the peaceful voting of the people.

Announcements – The Forging on 11/19, Sign up and pay for the Christmas party, Veterans Day Ruck and 2ndF 6:00pm at Rundee, 3rd F event Sat. 6:00am

Prayers for the election and for our country. Prayers that we would remember the He is sill on the Throne and that is where our hope needs to be.

 

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No cutting corners

  • QIC: Spider-man
  • When: 10/25/2016
  • Pax: T-squared, Pick 6, Shady, Senator Tressel, Sir Topham Hat, Nomad, Bait shop, Decibel, Gopher, Olaf, Fun House, Gatsby, Spinner, Cornerstone, What Did, Cerrano, Witchhunt, Cha Ching, Dark Helmet, Falcon's Crest (FNG), Frat Boy (FNG)
  • Posted In: Golden Corral

The PAX started to arrive around 5:05, most in cars but some on foot (Sir Topham Hat & Nomad).  And they just kept coming!  It was the biggest crowd (22) that YHC has seen in a while and it was nice to see as it has felt like AO numbers have been a little lower than normal.  It was also really cool to see two FNG’s join the PAX.  Frat Boy was brought out by Shady and Falcon’s Crest appeared on his own accord following some encouragement from his FIA M.  YHC provided a disclaimer and we were off.

Brief Warm Up:

Mosey from the parked cars around the parking lot to the front of Harris Teeter and back up to the Bubbles and Bows parking lot.  Circle up:

  • SSH X30
  • Merkin X10
  • Imperial Walker X15
  • Windmill X10

The Thang:

Let the PAX know that this would start with a mosey that was close to a mile and provided a modify route for those that wanted to modify.  We took off.  Ran around Bubbles and Bows toward the gas station, took a left, left at the end of that street, all the way down the street to the second entrance to the lot behind State Farm, continued behind the Harris Teeter and stayed straight behind the service station, left to head paste the gym and continued around the Rite Aide.  Once we passed the Rite Aide we ran down the street to the front of HT.  The whole route was about 0.8 miles.  At that point we took a break for the message of the day.

Today’s workout was about NOT cutting corners.  We had just completed close to a mile run and were about to do a lot more.  Opportunities to cut corners within that 45 minutes were plenty.  Cutting a corner on your runs will result in more pain than necessary on your next CSAUP.  Cutting corners on the upper body portion we were about to endure would mean potential failure in the next Fort fit test.  Cutting corners with your kids will mean missing out on the relationship you can build with them and not raising them to be the people they can be.  Cutting corners in your marriage will mean accepting your relationship with your wife to be what it is and missing the chance to grow it and your love for each other.  Don’t cut corners!!!

YHC drew 10 lines on the pavement that were 3 parking spaces wide (9 yards).  This would be our arena:

  • 1 hand release merkin at the first line and bear crawl to the next line
  • 2 hand release merkins at the second line and bear crawl to the next line
  • Continue increasing until completing at the tenth line

Once the merkins were completed we took another lap (0.8 miles) and returned to the front of the Harris Teeter.  This time it was crab walk and box cutters.  Then another lap.

This pretty much filled the time.  We returned to the start and wrapped up with LBCs and protractor.

As always, a real honor to lead such a great group of HIMs!!!  Thank you to Decibel for the oppportunity!

 

Announcements:

  • November 19th – The Forging or F3 Soccer (contact Fun House)
  • Covergence @ Empire Pizza Friday, October 28th

Prayer Requests:

  • Louie – 3 year old with Type T ALL going through a bone marrow transplant
  • Decibel’s niece is recovering from surgery
  • Olaf and his wife as they work through pregnancy
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Finally an FNG!

  • QIC: Royale
  • When: 10/18/2016
  • Pax: Smuggler, Zima (ruck), Cornhole (respect & ruck), Cobra Kai (ruck), Senator Tressel (respect), Trucker (ruck), Spinner, Photobomb, FNG Detour (respect), Decibel, Mainframe, Royale (QIC)
  • Posted In: Golden Corral

It was a beautiful morning on Tuesday out at the Golden Corral. Several men started gathering and getting ready to split off into two groups. Rucking is starting to be a regular event at the GC on Tuesdays! It’s an option I usually partake in, but today I was QIC for these men. I looked around, was a little disappointed that we didn’t have an FNG…gave the disclaimer and 7 of us took off to start the workout.

The Thang
Mosey behind Harris Teeter with dynamic warm-up jog
High knees : Butt Kickers : Pull Knee to Chest : Toy Soldiers

Circle up for COP
20 SSH : 19 IW : 25 MNCs : 19 Squats : 19 Plank Jacks : 19 Seal Jacks

During COP, I look up and another guy had joined us and said “Hello Josh!” Sure enough, it was my coworker Joe, who I’ve been trying to EH for months. I sent him an email the night before and called him and left a message on his cell to say “Tomorrow is YOUR DAY” I’m the Q 3 minutes from your house…be there!

Sure enough, he showed up. He found the ruckers first, and they pointed him to us. The fact that he was wearing a bright orange shirt sealed the deal as his new F3 name will forever be “Detour”! I was happy Joe made it, for the last few warm-up items. Little did he know what was in store for the last 35 minutes!

Mosey to the front parking lot
11s
Start with 10 burpess run 40 yards move to 1 Ranger Merkin
Run back 9 burpees run back 2 Ranger Merkins until we flipped to final 1 burpee 10 Ranger Merkins
This took a good 20 minutes, and we were pretty gassed.

We used our 10 count to share our F3 names with the new FNG, and what the 5 core principals of an F3 workout are.
1. Free of charge
2. For all Men
3. Held outdoors rain or shine
4. Led in a rotating fashion by members of the PAX
5. Ends in a COT

Next Mosey in front of Burn Bootcamp (always fun to taunt)

Complete “Lt Dangers” the length of the building
(This consists of lunge-lunge-squat-merkin) picked this up from my York PAX!
Run a lap around the building
Next round: Broad jumps, then run a lap around the building

Several women from burn bootcamp came out doing their own exercises so they scared me away and we moved on…

Mosey to Fort Mill BBQ
Find some curb:
In cadence – Rocky Balboa
20 Derkins
OYO Rocky Balboa 1 minute
20 Incline Merkins

Mosey back to the flag for 5 minutes of Ab Lab
Each PAX picked an ab exercise and counted in cadence. Even Detour stepped up and counted really well on his 1st day!

The Ruckers joined back up with us for COT

Smuggler gets credit for picking “Detour” as Joe’s F3 name.

Announcements
Read newsletter

Prayers
Detour’s kids learning there way in college
Senator Tressel’s mother’s surgery
Zima’s a Rowan’s patience in kindergarten

Moleskin:
I talk about F3 to anyone that will listen. I try an explain what many of us get out of it is so much more than a workout. But you’ve all been there, not easy to tell…you must SHOW! We’re still struggling on getting the word out in Lake Wylie, and seeing Detour show up was very refreshing to me and the efforts we are trying to put in place to grow this thing. He even came to Crossroads after for a coffee and got to meet several more of the PAX. I hope he’ll come back. I’ll be making sure of it!

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Monday Night Football Fill-In Q

  • QIC: FunHouse
  • When: 10/11/2016
  • Pax: CornHole, CornerStone, StraightUp
  • Posted In: Golden Corral

A late night IM from Jekyll (got tickets to the “Big” game) got YHC ready to return to the Buffet of Pain at the Golden Corral.  With a throwback Q this past Saturday with Senator for the 3rd year anniversary at Alcatraz, YHC thought it would be a good idea to go back to the first workout at Golden Corral.  So, here we go.

The Thang

Run a lap to COP
SSH X 25
Merkins X 10
Imperial Walkers X 25
Mountain Climbers X 25
Squats X 25

Mosey to karate curb
Double Leg curb jumps X 40
Right leg curb jump X 20
Left leg curb jump X 20
Fast step up/down X 1 min
Double Leg curb jumps X 20
Right leg curb jump X 10
Left leg curb jump X 10
Fast step up/down X 30 sec

Mosey to Bank wall
Derkins X 20
Modified bridge with heels on top of wall with 20 arm pulses
Derkins X 20
Modified bridge with heels on top of wall with 10 arm pulses

Mosey to Rite Aid
2 groups, run around the building
Other group has wall sits

Rinse and Repeat

Mosey back to Parking Lot for last COP
SSH X 25
American Hammers X 15
Leg Raises and In&Outs X a lot
Squats X 25
Mountain Climbers X 25
Plank Punches X 25

COT

Naked Moleskin: 4 HIM made their way to GC for a chilly beat down.  It was a great change in climate to motivate for some hard work.  Glad to be back in the swing of things with some beat downs and great companionship.  We lifted up CornerStome’s daughter Emma for healing.  Prayed for StraightUp’s house being sold. Pray for Julie and the team in Colombia for safety and growth.  Pray for the hurricane Mathew victims.

FunHouse

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The Jester can be in all of us

  • QIC: Lugnut
  • When: 10/04/16
  • Pax: Jekyll, photobomb, Spider-Man , fish sticks, senator tressell, wild thing, spinner, Lugnut
  • Posted In: Golden Corral

Beautiful morning for DRP.

Gave disclaimer and we were off to the back of the teeter.

Exercises in cadence:

52 SSH
20 IW
20 WM
20 CDD

To the wall:
Wallsits
Bear crawl to other side of driveway and back
20 Moroccan nightclubs
BTTW

Go to side wall of oil change station for 15 dips and 15 derkins.

Mosey to front corner of the Teeter for instructions of 4 corners.

Corner 1 Teeter 20 burpies
Corner 2 State Farm 20 bomb jacks
Corner 3 back dumpsters 20 squats
Corner 4 teeter loading dock 20 LBC

Then 15 reps around the corners, 10 the 5.

Back to the wall for the wall sits, bear crawls, MC, and BTTW.

15 dips and 15 derkins

The grassy space for JAck Webb 1:4 up to 10:40.

Finish up with so pax led Mary.

I read CSPAN backblast on Q school 201. Now I never have a weinke but always have a plan(actually multiple plans). I determine the Thang based on the Pax. The Pax deserve your best and a plan while being excited. I am not always excited, but I am working on it. This also goes with living life in general. Have a plan and work on it excited.

We ended as always in COT. I am thankful for the reminder from Jekyll on the Jester. I needed that at that time.

Prayers and praises .

Nut Cracked

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FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

==============================================================================

10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

==============================================================================

10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

==============================================================================

10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

==============================================================================
10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

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Non-Running buffet at GC

  • QIC: Gekko
  • When: 09/20/2016
  • Pax: Mainframe, Senator Tressel, Decibel, Spinner, Corn Hole, Freebird
  • Posted In: Golden Corral

Great to be back at the Golden Corral with 6 HIM. Good to have Spinner join us for the first time, hope to see him more often. Wait who’s that guy? Freebird? “Oh there must be some event coming up”. Gotta love the brotherhood of The Pax!!  Disclaimer given and we’re off

The Thang

COP

SSH -5 Burpees- IW- 5 Burpees – Plank o Rama-5 Burpees – Mountain climbers-5 Burpees Deep Squat(hold for 10 count) 5 Burpees.  I hate burpees!!

I shared with the group that I am Marathon training and this was my non-running Cross Training day so no running. Freebird “I came here to run”?  Sorry…

10 Diamond Merkins, 20 CDDs, 30 Merkins (crowd pleaser) followed by a Lunge walk across the parking lot. Then 10 Box Cutters, 20 LBC, 30 Flutters in cadence count (I thought they would be easer). Bear Crawl back to the beginning. The winkie said we had to do this 3 times so we reluctantly obeyed.

Mosey to Oil Chang place(ok that’s enough running) 20 Dips 20 Step ups – Bear Crawl to the garage door and reverse Bear Crawl back. Once again the winkie says 3 times so we comply.

Mosey back to COT for a few minutes of Mary with X & Os (guess who), Rosalita, Freddie Mercury. finished off with the protractor.

Great work by the Pax and I appreciate the chance to lead and thankful for the Pax allowing me to not run this morning.

COT

Announcements – Read the newsletter and RSVP for the Invergence

Prayers/Praises – Prayer for Corn Hole who’s doing some CSAUP thing with the M this weekend. Praise for Gears’ M-In Law who is recovering from her car accident

Shared about our monthly theme on Grace and reminded everyone of the Grace we have received and do receive from God every day and as Fathers are we showing that same Grace to our Ms and 2.0s? Are we creating an atmosphere of Grace in our homes or are we requiring those closest to us to live by the Law?

 

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Backblast – Guns & Moses “Mind Control”

  • QIC: Redwood
  • When: 9/19/16
  • Pax: Joe Dirt on Q, BMX, Drifter, Redwood, High Pockets, Hot Spot, Honey Pot, Red Ryder, Freon & Bill Nye
  • Posted In: Golden Corral

“Motivate  the mind and the body will follow”

Warm Up:

10 Wind Mills, 15 Hill Billys, Head, Shoulders, Knees & Toes (Plank Position), Hold the plank and then down to the superman.  While in the superman pull the shoot, arms back out then do the Michael Phelps.  Everybody up and recover

The Thang:

Suicides across the parking lot – Distance about 150 Feet

  1. Karaoke to the other side then 5 burpees – Karaoke back
  2. High Knees to the other side then 5 ranger merkins – high knees back
  3. Butt Kickers to the other side then 5 more burpees – Butt kickers back

10 count to catch our breath but only a 10 count

Mosie to the fire pit.

  1. Ring of Fire Dips on the wall
  2. Ring of fire Derkins

Mosie to the dug outs at the ball field

Lt Dans from the dugout to the back corner of the fence – 300 FT

Mosie to the storage buildings where an experiment awaited us.

I asked for one volunteer that hated or struggled with bear crawls.  It was quiet for a second because a sled with 65 lbs was sitting at our feet.  The guys knew this was not going to be a normal bear crawl.  Drifter stepped up.  I asked him could he bear crawl to the cone that was place about 50 Yds out.  He said Aye!!!  I said what about pulling the sled with 65 lbs behind you.  Again he said Aye but with not so much enthusiasm this time.  I said we are going to add one more element to this experiment…we blind folded Drifter.  While the blindfold went on my 75 lb 2.0 took a seat on the sled along with the weights for a total weight of 140 lbs.  We did not inform Drifter of this.  I told the other guys to line up beside their brother and we were all going to bear crawl with him and encourage him along the way.  I told Drifter that he was blind now and could not see the cone.  Therefore, do not worry about the end just give me all you got.  So we began.  Once Drifter got to the cone the guys really started encouraging him.  “just one more step brother” they yelled.  “You got this…push hard brother.”  Finally Drifter met his limit (I really think he would have gone further but the straps were starting to choke him).  We removed the blindfold and told him to look behind him.  That is when he realized he just toted my 2.0 and the weight across the field about 75 – 100 YDS.  I want to say thanks to Drifter for giving me his heart and going along with my experiment.  You are a true HIM brother.

I circled the guys up and told them that a lot of your life’s outcomes are controlled by your mind.  However, there are 2 strong organs that really control your life’s outcomes…that is your mind and your heart.  True Athletes have heart and can over power their minds with their hearts…resulting in pushing themselves harder, accomplishing the unthinkable.  How many of you guys, when EHed or turkey punched, first said “there is no way I can keep up with those guys or I need to get in shape before I can come out, or 5:15???? that is too early!!!.  y’all are crazy.”  I am guilty of all of the above.  I had to set my mind to it.  5 months later I am still at it and 26 lbs lighter.  I still have trouble some mornings setting my mind to unpartake the fartsack.  I would be lying if I said I have conquered the mind totally.  We need to learn to control our mind and thoughts and not allow them to take over our heart.  This goes for our work, family life, and our faith.  The good thing about our faith is if you are a believer in Jesus Christ, the heart issue is already fixed.  You will win the race.  However your mind can get in the way of the way you finish the race.  The Apostle Paul, in Romans, talks about how he still does the things he hates (sin).  He also used a race as a way to compare to the Christian life.  Finish strong.  Focus on Heavenly things and not the worldly things. Don’t allow your mind to get in the way any longer.  You have it in you.  AYE??!!!

I asked if anyone else wanted to try the sled.  Bill Nye stepped up and lead the men in a fast bear crawl back to the light pole.  We dropped off the sled and mosied back up the hill to the COT.  When we got there, we did a little ab lab round of hands of time.

Circled up for the count and 10 on Q

Good job fellas!!!  I realized when I got home that I cut it short by 10 minutes.  But that is ok…I think we were all spent.

God Bless, Gents….Joe Dirt

 

 

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2.0 BMX VQ Pre Blast – Taking it off road to slay the dragon

If you are brave, come slay the dragon with 2.0 BMX for his VQ.  BMX has a beat down of epic proportions lined up for the PAX at the Dragon this Saturday, 9/17 7:00 am.  Come out and support this young man (11 year old) as the PAX of York train him to be a great yet humble leader.  AYE???

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Orange Crush at Golden Corral

  • QIC: Royale
  • When: 09/06/2016
  • Pax: Decibel, Cornhole (respect), Mainframe, Geronimo (Happy B Day!), Short Sale (respect), Boeheim, Cornerstone, Royale
  • Posted In: Golden Corral

It’s been a while since I’ve been back at the GC…moving to the other side of LKW makes it easier to hit up the York PAX on Tuesday, but I’m always happy to get back to the 2nd AO I ever posted at! Thanks Decibel for keeping me on the Q schedule. 5:15am hits, gave the disclaimer…and we’re off!

Mosey to back parking lot behind HT.

COP
20 IWs – 25 SSH – 10 Merkins – 20 MCs – 30 MNC – 20 MORE SSH

Sweat was starting to flow, so off to the next destination!

Like I said, it’s been a while since I’ve been to GC, and Tega Cay construction is always in full swing. I had to detour the PAX behind the YMCA to get to their open field. Dodged a few cars and orange cones for just a few complaints from the PAX.

Field Work = Four Corners

We would start at center field, run to a corner, complete the exercise, back to center, etc…

Center Field = 5 Burpess
Corner 1 50 V-Up Twists (epic mubblechatter and complaining ensued)
Corner 2 50 Squats
Corner 3 50 Merkins
Corner 4 50 Jump Lunges

Finished up and took a lap around the field to help me grab the cones.

We fought the traffic back to the other side of 460 and wound up at the HT wall for:
Peoples Chair with end PAX bear crawl to other end
BTTW
Ascending testicles – no one likes these!
People Chair again for a PAX 30 count

Mosey over to raised wall for:
40 Step Ups
25 Irkins

Mosey back to COT

Had 4 minutes for Ab-Lab. Each PAX got to pick an exercise and call out the cadence

Numberama
Name-o-rama

Announcements:
Read your newsletter
Camp Care 5k
Invergence 9/30
BBR 9/10

Prayers
For Cornerstone’s daughter Emma and her cancer treatments
Safe travels for Cornhole
Safety for our PAX running the BRR this weekend

Always an Honor to Lead, thanks for being there with me PAX.

Royale

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