Category: Golden Corral

3/31/2015 PT Test @ WEP – No catchy title

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YHC had a plan, the best plan…. Clip Board Q! However, best laid plans…. Thanks to CornHole’s “sore” hip flexors he stole the clip board and forced YHC to partake in the PT Test. Damn.

18 PAX showed up to see how far they had come, 17 actually did something. See CornHole’s input above.

1 mile, 1 minute of Push ups, Sit Ups and Pull Ups. Below is the chart, sorted by fastest run for the most recent test, to show everyone’s progess. T-Claps to Pebbles as he is the ONLY PAX that is 4 for 4! Also showing marked improvement each time! Way to go Pebbles!

  3/31/2015 Jan-15 Oct-14 Aug-14
NAME 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups 1 Miler Push Ups Sit Ups Pull Ups
LongShanks 6:14 47 51 31 6:25 41 46 21                
FunHouse 6:16 37 45 7                 6:04 45 46 6
Senator Tressel 6:20 53 40 20 6:18 47 37 20 6:21 49 31 19        
Pebbles 6:25 49 42 33 6:49 42 32 27 6:35 31 60 31 6:52 25 40 20
Audit 6:31 52 46 28         6:11 47 48 30 6:11 50 43 22
MinuteMan 6:48 60 39 8                        
MP 6:54 41 42 10                        
Chaser 6:58 40 44 16                        
CSPAN 7:00 45 45 8         6:56 37 32 14 6:47 40 42 7
Decible 7:23 62 49 27                 6:48 45 43 25
Wheelz 7:30 52 35 0                        
Magnum 8:00 32 43 0                        
Twister 8:21 40 35 10         8:08 39 30 0        
Greenwave 8:25 48 38 10         8:15 37 38 14 8:15 45 32 12
CrabCakes 8:31 36 39 0                 8:49 20 31 0
ACME 8:51 30 50 0                        
Trucker 9:32 58 39 29 9:35 53 39 22         8:57 50 60 19
RedBanjo                         5:31 57 56 33
McGuyver         5:55 54 44 19         5:55 45 54 9
1-Niner                         6:06 44 46 21
WWL                         6:17 40 29 26
DoubleD         6:48 60 26 16         6:20 48 28 22
AquaMan         7:30 61 50 10 6:47 63 49 26 6:34 55 41 11
Package                         6:38 41 32 20
Jekyll                 6:21 50 47 10 6:42 55 39 16
Deacon                 6:40 62 56 36 6:43 55 48 19
PeteRyan?                         7:04 35 36 4
AirBorne                 7:20 54 48 17 7:20 49 50 15
BountyHunter         7:49 65 34 24         7:48 64 37 15
Java                 7:40 36 44 6 7:56 31 30 3
CableGuy         8:00 59 50 13 7:19 58 48 12 7:58 55 48 12
Nirvana                         9:30 22 22 2
CakeBoss                 9:38 60 43 10 9:30 60 39 3
BirdCage         9:36 28 30 0 9:29 16 25 6 10:30 12 26 1
CrissCross                         DNF 15 32 13
Maximus                 6:24 52 41 25        
One-Niner                 6:11 56 51 25        
Backdraft                 6:18 58 52 25        
Burgundy         6:02 64 60 23                
Beacon                 9:38 43 26 7        
Aztec                 9:58 40 45 10        
Lugnut         8:45 55 35 12 6:35 46 37 11        
Tatanka                 8:00 42 42 10        
CornHole         8:05 45 39 0 8:12 30 40 9        
Corn Cob                 7:10 55 35 15        
Boeheim         7:22 40 34 17 8:16 40 30 11        
Bolt                 6:05 55 52 14        
Pusher                 7:15 42 35 22        
Opie                 7:43 32 43 25        
AnchorMan                 9:50 18 25 16        
Sharknado                 6:34 42 42 27        
PhotoBomb                 6:15 55 49 11        
PK6                 6:47 50 37 17        
Gearz         6:58 38 40 20                
CarBomb         8:23 54 52 16                
Spitz         10:28 30 29 4                

 

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Pipe Layers Union

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  • QIC: Cornhole
  • When: 03/24/2015
  • Pax: Jerry Lewis, Freebird, Gecko, Waldo, Italian Job, Minute man, Gears, Package, Jekyll, Decible, Senator Tressel , Rooney, Funhouse, Aquaman, White Lightening, The Dude, Road Kill, Crab Cakes, FNG(Spray Tan)
  • Posted In: Golden Corral

20 Men pushed themselves paying an initiation for their pipe layers membership.
Everything started of innocently enough with our normal warmup COP but then we were quickly moved to gather our coupons. I comment I overheard was this thing is light. Oh, you silly boys. That 7lbs will be more than enough to have you eating those words.

20 Mosey
COP
25 SSH,
20 LBC’s
15 IW, quick relocation due to food delivery truck (how long have I been coming here, surprise?)
Gather Coupons
20 Freddy Mercuries
20 Mtn Climbers
20 Hello Dollies
15 Windmill
10 Merkins
20 Fore ups-1-Raise coupon above your head, 2-lower in front to sholder level, 3-raise back above your head, 4-lower to waist
20 LBC’s
20 Fore Up Squats – same as fore ups but lower into squat on step 2

Mosey to HT Wall – coupon above head
Wall Sit – Coupon out front 10 count, above your head 10 count, out front 10 count
Lunge walk to end of building, coupon above you head, mosey back to center
Wall Sit – Coupon out front 10 count, above your head 10 count, out front 10 count
10 Jack Webs 1-4 with coupon

Diamond Merkins
20 Fore Ups behind the head
20 Rosa a lita
10 Wide Arm Merkins
20 Monkey Humpers
10 Bomb Jacks (you know why)
10 Fore Ups tricep extensions
20 Chop Stix
Mosey to COT – Coupon above your head
Four min of mary – FNG Shannon (aka Spray Tan) didn’t get enough and had to extend his workout

COT
Fitness test next Tuesday at WEP – No Golden Corral
Remember to sign up for workouts at CAH
BRR signups

FNG Shannon (aka Spray Tan) after much deliberations and in an attempt maintain civility

Praises
F3 – growth of it is amazing and connections across the groups
P200 – no major injuries
Noah – starting to each foods – asked for pizza

Prayers
Cynthia – Thrush – treatments
Paige – cancer chemo treatments
Julie – battling cancer
Britney – lost 2 babies during pregnancy

Always a privilege to contribute.
The transformation that has taken place in what is truly a short period of time is nothing but amazing. Our fitness levels continue to improve, relationships that I never would have had, faith that is continually strengthened by support and accountability. Truly blessed. Thank you brothers!

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Lucky Seven

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  • QIC: Jekyll
  • When: 3/17/15
  • Pax: Sir Topham Hat, Funhouse, Double D, Aquaman, Tater (respect), Gears
  • Posted In: Golden Corral

The Thang:

Start at Bank. Run to bottom of Hill.  5 X 3-Merkin Burpees.

Run up Hill. 5 Bombjacks.

Run to Wall- Lunges then 10 CDD

Run to Bank- Bear Crawl then 20 LBC

1 lap includes 1/2 mile run

Shoot for 4 laps.  If you’re not first, you’re last.

NMM:

Well- we crushed the 4 laps and got 5.  2.5 miles, 25 3-merk burpees, 25 bombjacks, 200 lunges, 50 CDD, 200 Bear Crawls, 100 LBC.  @SirTophamHat added an extra round because, well, he’s not human.

Virtual Trophy and T-Claps to @STH- in addition to 1.5 mile run to #GC- 6 laps including running last one with the #six.  #nomanleftbehind.  @Funhouse gets T-claps too for his 1.5 click warmup to the AO.  YHC kept steady pace for second place but was no match for the #cheetah.  We all clocked in a PB with 5 laps.  Kudos to @DoubleD for the late surge for 3rd.  @Gears, @Aquaman, and @funhouse may have been mid pack but would smoke any #sissypants that chose not to post today.  What is a ballroom, anyway?  @tater gets the huge #respect card at 54yo and posting 5 laps.

Prayers for family sickness, HS seniors, new jobs, forgiveness as well as health and safety for P200 weirdos.

@aquaman with the take out.

L&R

Jekyll

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Feeling Fab at Cardiac Rehab!

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1 Pax showed up for cardiac rehab this morning (there were other people, but no one else from F3).  It is my new gloom.  It is well lit, warm and has a great support team of nurses, nursing students, exercise physiologists and a dietician.

The Thang:

COP

Tanner, one of the nursing students, leads the COP (although Tanner doesn’t even know that’s what it is called).  There are toe touches, calf stretches, a couple rounds of people’s chair (although, again, Tanner doesn’t even know that’s what it is called), air punches and shoulder rolls.  The mumble chatter is a mix of bragging on the number of stents we have, bypasses performed on us or complaining about how long it has been since we’ve had a steak or piece of pizza.  Another favorite topic is how many more sessions until we’re done.  I’ve completed 9 of 36 and we had two “graduates” today.

Mosey to exercise area for choice of elliptical, air bike, stationary bike or treadmill.  I’ve been doing the treadmill for 20 minutes at an 8:30 pace.  I think maybe the stents are helping the blood flow more freely than it had been.  I feel really really good after doing this.

Next is paddling time.  No it isn’t from a frat initiation out of Animal House.  But it’s still pretty cool.  One of the workers will take the paddles from a crash cart.  One is placed on your chest and one near your love handle.  Someone they get a pulse and a “quickie” ekg read out.  This is a crash cart as in “CLEAR” but they never push that button (at least not that I’ve seen so far thank goodness).

10 minutes of elliptical after that.  Level 10 and I output 175 watts.  I have no idea how that stacks up competitively, but I feel pretty winded after doing it. Plus there is a nice 5″ screen with a “scene” function.  I get to see the Golden Gate Bridge, some nature trails and probably the Rocky Mountains.

Tanner leads another COP for cool down.  After that, we mix it up a little. On Mondays we get some heart health education, Wednesdays we do some light weights and Fridays we go sit in a dark room and listen to new age music for 5 minutes.  I keep forgetting to bring incense but I don’t think it would be allowed anyway.

So much like the namesake of my F3 handle, I’m still suspended from “league play.”  I meet with the commissioner (cardiologist) on 3/23.  I’m hoping my appeal will lead to some limited activity outside of the cardiac rehab center.  Even if it doesn’t, the crew at cardiac rehab has been fantastic and I’ll be going through the entire program no matter what.

Today marks 30 days since my heart attack. All in all, it has been the best of a bad situation.  A long catheter through my wrist up to my heart and insert 3 stents, simple!  I know all the support I’ve received from my F3 brothers has helped me through it.  I’ve also been told by a couple of Pax that what happened to me really “freaked some of you out.”  Same here.  I’m still not sure what to think about all of it or what advice I have to offer (except if you suspect anything, get to the doctor or call 911; better safe than sorry).  However, if you have any questions or worries, I’m more than happy to talk about it.

I’m looking forward to van driving for the P200 next week and catching up with everyone. And I appreciate everyone at The Patriot looking out for Jeter as he continues to show up on Saturday’s (courtesy of his chauffer Chowdah).

Now the last time I wrote one of these things, I had a heart attack that night.  While there has been some confusion about what caused it, I’m hoping to rule out posting a back blast.

Boeheim

Aye!

 

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Blizzard at The Golden Corral

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  • QIC: Cable Guy
  • When: 2/24/15
  • Pax: Geko, Funhouse, Crash, Zima, Cornhole, Aquaman, Minuteman, Roadkill, Jeckyll, Cable Guy
  • Posted In: Golden Corral

10 PAX braved near white out conditions this fine morning for a cardio beatdown and downpainment on the week to come!

With the Palmetto 200 quickly approaching cardio is the prescription to get ready for success!

Mosie around the backside of HT

COP

10 SSH

20 IW

10 SSH

20 Mountain Climbers

10 SSH

20 Peter Parkers

10 SSH

20 Parker Peter

10 SSH

20 Slow Squats

10 SSH

10 One Legged Merkins Right

10 SSH

10 One Legged Merkins Left

10 SSH

10 Carolina Dry Dock

Line up and commence Burpee-cides (Crowd Pleaser as always)

Sprint to 1 st line 1 Burpee

Sprint to 2nd line 2 Burpees

Sprint to 3rd line 3 Burpees

Sprint to 4th line 4 Burpees

Back to 1st line 5 Burpees

Sprint to 2nd line 6 Burpees

Sprint to 3rd line 7 Burpees

Sprint to 4th line 8 Burpees

Return for 10 Burpees

Bonus 10 Burpees with the six!

Split in 2 groups

Group one Balls to the wall

group two sprint to 4th line 5 Bomb Jacks

Flip Flop

2nd round  Group one People’s Chair

Group two sprint to 4th line 10 Bomb Jacks

Flip Flop

3rd Round Group one Balls to the wall

group two sprint to 4th line 5 Bomb Jacks

Flip Flop

4th Round

Group one People’s Chair

Group two sprint to 4th line 10 Bomb Jacks

Mosie to the line and partner up

1st partner Bear crawl to the 2nd line

2nd partner does SSH

Flip Flop

1st Partner Bear Crawl to 2nd line

2nd partner Does Flutter Kick

Flip Flop

1st Partner Bear Crawl to 2nd line

2nd Partner Does LBC

Line up for some Abs

20 Hello Dolly

20 Rosalita

10 Windshield Wiper

Indian Run to COT

 

Many praises to be had and thankfullness for the PAX

Announcements: Don’t forget about The Swamp at Rivergatethis Friday am with Chicken and Wisdom II to follow beginning next week

Mud run sign ups

BRR Sign ups

 

 

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40 Day Challenge for Children’s Attention Home

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PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

  • April Cereal Drive – 374 boxes
  • June Field day event
  • Lowes Home Improvement work days around the campus with a time of fellowship ending the week
  • Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

  • Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
  • Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

 

Q’s will also collect items and pass them up to:

  • Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

  • Cake Boss – Donuts/Cake
  • Pusher – Desserts/Sweets
  • Hasselhoff – Alcohol
  • Crab Cakes – Soft Drinks/Be more present with kids
  • Cash – Alcohol
  • DD – Alcohol
  • Dark Helmet – Dessert after dinner
  • Zima – Chips/Read “Facing Your Giants” daily
  • Italian Job – Soda
  • Minuteman – No more speaking to gratify himself
  • Maximus – Kneel down to address/discipline kids
  • Rebel – Ice cream
  • Decibel – Read the Bible daily
  • Old Bay – Iced tea
  • Trucker – Snacks
  • Red Banjo – Ice Cream
  • Chaser – Restaurants/Fast Food
  • Dustin Jordan (F3 Name?) – Soft drinks
  • CSPAN – Mountain Dew
  • Change Order – Not eating after 7pm
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The 4 Corners of Persevering through F.A.T.P.A.N.T.S.

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  • QIC: Boeheim
  • When: 02/10/2015
  • Pax: Jerry Lewis, Pusher, Chowdah (Happy Birthday!), Minuteman, Jekyll, Cornhole, Aquaman, Package, Red Eye, Free Bird, White Lightning, Bubba Gump, Menthol, Gekko
  • Posted In: Golden Corral

15 pax gathered at Golden Corral for lessons in perseverance (White Lightning & Free Bird somehow unlatched the barn door & took off on a soggy 5 miler for some P200 training).  The first lesson coming from the late great Dean Smith, (paraphrased) “It is the disciplined man who is the free man.”  By getting ourselves up early and getting our bodies in shape, we have the rest of the day to concentrate on other choices with no regrets. Let’s Mosey!

  • Back of the Harris Teeter for COP
    • SSH x 40
    • MNC x 25
    • WM x 20
    • Plankorama – Regular 10 Count, Right Side High, Regular 10 Count, Left Side High, Six Inches, Mountain Climber x 15, Six Inches, Peter Parkers x 15 (nice work through the mumble chatter)….Let’s Mosey!
  • Back Corner of Harris Teeter
    • Monkey Humpers x15
    • Imperia Walkers x15
    • Knerkins (Merkins on the Knuckles) x 10
    • Empty Wheel Barrow (really, that’s the name on the F3 Website) Switch w/ partner halfway to front corner
    • MIKE – Happy 36th Mike “Chowdah” Snyder; Now closer to 40 than to 30!

CSPAN brought us the #NOFATPANTS at the start of the year.  If we keep up with our F3 workouts (along w/ some other healthy habits), we should be able to keep those now oversized trousers in the closet or send them to the Goodwill store.  With the help of our F3 brothers, we can keep persevering through the gloom and other CSAUP events to keep those things where they belong.  So…

At the front corner of Harris Teeter, break into 4 groups. Each group gets a Weinke for FATPANTS. Each exercise is done at one of the “4 Corners” in the HT parking lot. After each exercise, jog to the next corner. FATPANTS are as follows:

  • Flutter kicks – 10 reps (4 count)
  • Alabama ass kickers – 10 each leg (Thanks Red Eye)
  • Turkish get up – 5 each arm
  • Plank jacks – 10 reps (4 count)
  • Alternating shoulder taps – 10 reps (4 count)
  • Nine count (That’s right no “n” exercises)
  • Three merkin burpees – 10 (Thanks Cornhole)
  • Slow low squats – 10 reps (4 count)

YHC forgot to demo some of the less familiar exercises to the pax before setting them off to the 4 corners.  A happy accident as it led to my second Dean Smith quote about persevering : “What to do with a mistake, Recognize it, admit it, learn from it, forget it.” Re-circle the pax, go through the demos. Now that everyone fully understands; rinse & repeat the FATPANTS

Gather at the sidewalk in front of Harris Teeter for some OYO BLIMP (Burpees x5; Lunges x10; Imperial Walkers x15; Merkins x 20 and Plank Jacks x25). Jog to next parking island after each exercise.

Circle up for peoples’ choice ab-lab. First though, I need to find my sack. Since I usually jog the 1.25 miles to GC, I had to pack the Weinkes & my phone in a small sack, which I misplaced during the workout. After Package proclaimed “It’s in my hand”, I bombed jacked us with a “That’s what she said.” Not cool after he did me a solid, but I couldn’t resist.

Ab lab finally got going w/ Aquaman’s crowd pleasing knees to elbows. That is plank on your elbows and then bring each knee to the side in alternating fashion. Next Minuteman w/ LBC’s and finish with a gut wrenching (see what I did there) alternating tempo of flutter kicks by Pusher.

COT:  (Welcome back White Lightning & Free Bird)                                                                  Proverbs 3; 5&6 – Trust the lord with all your heart and lean not on your understanding. In all your ways acknowledge him, and he will make your paths straight.

I believe this speaks to thanking the lord for giving us the strength to continue with F3.  Trust in him and he will allow us to persevere first through the gloom, then through the other paths he lays before us (I’m no Cake Boss but that’s my take).

Announcements: Wednesdays 5:15 at Baxter Starbucks – running for P200 ramp up; Sign ups for BRR are now live; April 11 Mud Run – Sign Up through F3 website; Sundays 6:30 the BRC at Baxter Starbucks – more P200 ramp up!

Prayers for Bubba Gump’s assistant JoAnn battling cancer. Prayers for Chowdah’s friend Chad who passed away over the weekend from a brain tumor in his early 40’s leaving a wife and child.

Praise for Aquaman’s wife crushing the test to get recertified to be a school counselor.

NAKEDMAN MOLESKIN:

In continuing with today’s theme, YHC kept saying “endurance” at the AO when I meant to say  “perseverance.”  I’ve learned that I may need my Weinke more than I would like to admit. I’m moving on from that now as this group continues to help me build not just my physical strength, but my mental strength and confidence. This was only my second Q (and first BB) but I’m looking forward to the next one being better.  I’m looking forward to being w/ my brothers in the gloom and I’m looking forward to #NOFATPANTS ever again.

Aye!

 

 

 

 

 

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The Other Side of the Corral

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  • QIC: Senator Tressel
  • Pax: Corn Hole, Smuggler, Funhouse, Dory, The Firm, Serrano, Spiderman, Rooney, Blackhawk, Cable Guy, Bayheim, Gecko, Waldo, Cheddar, Bubba Gump, Jerry Lewis, Free Bird, Crash, Maximus,
  • Posted In: Golden Corral

20 men posted on a perfect SC  winter morning for another course at the Golden Corral.  Here is what they did:

The Thang:

Mosey across Gold Hill Road to the exclusive Crossroads Shopping Center for COP:

SSH x 40, Squat x 25, Merkin x 10, IW x 25, CCD x 10, Monkey Humper  x 25,

Mosey behind the shopping center, past several dumpsters and pair up around a cement bollard (pole)

One arm lifts from the ground LH x 10, then RH x 10.  YHC heard a stripper pole comment so 10 bomb jacks.  Repeat two more times, including the bomb jacks.

Mosey to the former Mill restaurant and line up in two groups in front of the parking curbs.

Walk on top of the curbs all the way to the other side (balance), 2 times.

Sprint alongside  the curbs and cut in/out of the spaces in between (agility), 4 times.

Split up, 2 to a curb for pushorama:  Merkin x 10, dips x 10, wide arms x 10, dips x 10, diamonds x 10 (all in cadence,  crowd pleaser).

Mosey to the Wells Fargo bank:  split  into two groups.

Group 1:  Steeple chase through the drive through banking structures (2 circuits).

Group 2:  Wall sit with arms out/up.

Repeat cycle

Mosey home to our Harris Teeter for slow LBC’s x 40,  and super slow mo  Freddie Mercury x 10.

COT

It was another great day at the Golden Corral with the motivated Pax of F3.  Today we ventured out across the street to the Crossroads shopping center.  While we circled up and did SSH’s and merkins in the parking lot, we watched  the sad clowns file into Planet Fitness.  They were on their way to a nice warm gym with shiny new equipment, alone.   We were out in the cold and were getting ready to go behind the shopping center to do bomb jacks and pull ups by the dumpsters.     Where would you have rather been this morning?

I like to try new things at workouts, but  there is always a little trepidation about certain things. Today it was crossing the road with 20 guys (Pusher calls me squirrel – as the kind that gets run over), walking on the curbs (twisted ankle) and steeple jumps over the plastic drive through bank structures (can these support a grown man? ).  Thankfully,  everyone made it back unscathed and no property damage was done – I hope.

It’s a privilege to Q at F3,  and I am SO glad I am with the group outside of Planet Fitness –  this morning, and every morning!

 

 

 

 

 

 

 

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Pleasant Knoll – Recon Mission

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  • QIC: Cake Boss
  • When: 01/27/15
  • Pax: Old Bay, Solid State, Free Bird, White Lightning, Jekell, Macgyver, Rooney, Senator Tressel
  • Posted In: Block Party, Golden Corral

8 men accepted the challenge or mission to accompany YHC to test drive a new AO, Pleasant Knoll Elementary School. Home of the Panthers, tucked deep in the woods, lays a plethora of potential pain at a beauty of an AO.

Cake Boss calls meeting to order at 0515 with mosey 3/4 around school

COP:

20 Wind MIlls, 20 SSH, 20 IW, 15 CDD, 20 Squats, 15 Merkins,

Move to play ground find a partner

2 rounds of 10 pull-ups/Swing Crunches

Back to Bball court

2 rounds of suicides/LBCs

Mosey to side of school find some wall

2 rounds of People’s Chair with leg kick (10count) / BTW

Mosey to back playground

2 Rounds of step ups/Freddy mercury’s

Mosey to wall

2 Rounds of wall sit/bear crawl to fence/sprint

To the HIll

4 rounds of Run Hill, down path, down steps / Rosalitas

2 rounds of box jumps up steps, run down path / Bear Crawl up hill run down path

6MOM

8 rounds of ab exercises

COT

Men worked hard. It was Double Shot Tuesday, so 2 rounds of everything at minimum.

They men thing PKES is a quality AO with lots of potential. Going to recon Publix and Gold Hill Middle next with the idea to get relief to WEP and Golden Corral (Multiply by Division).

Announcements: Friday speaker series t Eternal Church office behind Zaxby’s 0600-0700

Prayers to all injured and going through tough times that they focus on the power and grace of our Lord!

Honored and humbled to be part of such a great group of men! Thank you! CB

 

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Golden Corral- “Clean Wipe”

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  • QIC: WorldWide Leader
  • When: 01/27/15
  • Pax: Lug Nut, Boeheim, Hasslehaff, Gears, Gecko, Cheddar, Smuggler, Maximus, Zima, Pig Pen, Spiderman, Cable Guy, Aquaman, The Librarian, Horse Shack (FNG), Spitz, Crash, Funhouse, Waldo, Turano, Lil E, Trucker, Change Order, Decibel, WWL
  • Posted In: Golden Corral

25 strong posted in 30 degree temps while the North East was getting flooded with snow! Welcome FNG Horse Shack (Eric Hammond), great first post!

The thang:

Disclaimer & welcome to FNG

Warm-up lap around GC

COP- SSH, windmill, squat, imperial walker, merkin

Mosey to edge of parking lot.

Introduce the workout for the day, in honor of the 2nd F outing on friday night to see American Sniper, the story of an american hero, Chris Kyle, and his patriotism, we’ll do the Murph!

1 Mile run

100 Pull ups, 200 push ups, 300 squats

we did this as a group, in cadence, had to modify the pulls using a format Maximus introduced us to, not sure if that came from another workout or the bed room….. but went something like this, partner one on the ground, partner two stands over partner lends his his hands, partner one grabs hands and pulls his body up. I can only imagine what the onlookers of Harris Teeter were thinking…. I dont want to know….

We made it through 6 rounds (10 pulls ups / hump your partner, 20 merkins, 30 squats)

1 mile run to cap it off

COT

Gotta love the Murph!

You can imagine where the “clean wipe” comment comes from.

Lots of good  mubble chatter this morning.

Thoughts and prayers to Spitz and his wife Alice who was hit by a car last night, thankfully she is ok, has broken ribs, but will recover. Spitz could’t help but feel lost in his faith and reasoning as to the why behind this, but let me steal a quote from a friends post- Psalm 112:4 – I am much less interested in right circumstance than in right responses to whatever comes your way.

Other noteworthy prayer requests as Zima prepares for a mission trip and Gears friend heads into surgery.

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