Mosey to the football field

Circle up in endzone – Warm-up:
-Windmill x 10
-LSS x 10
-Marockin Nightclub x 15
-Winmill x 10
-Merkins x 10
-SSH x 15
-Side shuffle from sideline to sideline (and back)
-Karaoke from sideline to sideline (and back)

Grid Iron Work:
-10 Yard Line – 10 Merkins
-20 Yard Line – 20 Monkey Humpers
-30 Yard Line – 30 Marockin Night Club
-40 Yard Line – 40 Squats
-50 Yard Line – 50 Dips
-40 Yard Line – 40 Calf Raises
-30 Yard Line – 30 Spiderman Push-ups
-20 Yard Line – 20 Lunges
-10 Yard Line – 10 Wide Arm Merkins
-Mosey 100 yards to the other endzone (and back)

Rinse and repeat Grid Iron Work

Mosey back to blacktop and basketball goals – cirlcle up

Jack Web – 1 to 4 ratio – Push-up & over the shoulder claps (up to 6:24)

Jack Web – 1 to 4 ratio – Sit-up & American Hammers (up to 6:24)

Flutter x 15

LBC x 20

COT

14 Men came to The Yard on this gorgeous Saturday for a little downpainment. YHC had to tell myself, its moderate and we need to go easy. This was more for myself, as the PAX that showed up, went hard the whole time! No holding them back! The Yard is one of our best AOs and its always an honor to attend and Q at this establishment.

The Thang:

Mosey through parking lot and hit the cones…..literally run between all the cones lined in the driveway of the parking lot.

COP:

SSHs, Squats, Hillbilly walkers, Merkins, some other stuff and then mosey to front of school.

Bear crawl from sidewalk to school and people’s chair. Set of Shoulder presses in cadence and Bearcrawl back to sidewalk

Mosey around to back of school for COP part II

SSHs, Squats, Hillbilly walkers, Merkins, some other stuff and then mosey to curb.

Bear crawl from curb to basketball lot. Line up at courts for some warm up…..

• High Knees
• Butt Kickers
• Karoke R/L
• Shuffle R/L
• 50% mosey
• 100% sprint

Mosey to light poles. At each pole do the 1st exercise. Go all the way to #10 and then work way back. Lots of mumble chatter, fellowship and fun by all. Different guys led cadence or exercise and this really kept us as a unit. Strong work by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
10-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-inch worm push-up
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
5 each leg Curtsy lunge
5 grave diggers each side
#9
10 1leg balance toe touch
5 donkey kicks
#10
10 dying cock roaches
10 peter Parkers

Finished right at 0750.

I talked to the men about our decisions can become our regrets. It was a great conversation as we all can relate to regrets, however we don’t need to be identified by our regrets. By getting into the word and having relationship with Sky Q and partnering with your fellow PAX, our decisions will seem to be better and the sum of our decisions will determine the man we are. Some mistakes won’t define us…..the man we are is how we learn from them.

Prayers & Praises!

CB

A cool morning at The Yard? After Friday’s storm cleared, it left us with a clear and cool morning for some fun at The Yard. My first thought was, we better keep these guys moving so we stay warm.

Disclaimer, etc to many of the usual suspects at The Yard

The Thang:
Mosey to the lot by the football field
WM x 10, CDD x 10, Imp Walker x 15, MN Club x 15, Squat x 10, LBC x 15, Travolta x 10, Freddie x 10

Mosey to the bus loop
1/2 run the circle, while 1/2 alternating shoulder taps, flip flop
1/2 run the circle, while 1/2 Al Gore, flip flop
1/2 run the circle, while 1/2 American Hammer, flip flop

Mosey to the playground (with the new soft(ish) floor
IC: Makhtar N’Diayes x 10
IC: Jump Squat x 10
IC: Kneetar N’Diayes x 10

Mosey to the small BB court near the playground
Bearmuda Triangle
Bear Crawl, Burpee x 1, Bear Crawl, Burpee x 2, Bear Crawl back to start, Burpee x 3

Mosey back to the big lot to the first set of boards (in the fireworks position)
Start at board #1, Donkey Kick x 5, run to #2, Bombjack x 10, back to #1, Donkey Kick x 5, run to #3, Flying Squirrel x 10, back to #1, Donkey Kick x 5, run to #4, M Climber x 15, back to #1, Donkey Kick x 5, run to #5, Squats x 15, run back to start.

Mosey to the ledge by the school (pick a height you can handle)
IC: Dip x 15, then run to the other side of the lot and back
IC: L step-up x 10, then run to the other side of the lot and back
IC: R step-up x 10, then run to the other side of the lot and back
OYO: Calf Raise straight x 10, Calf Raise toes out x 10, Calf Raise toes in x 10, then run to the other side of the lot and back
IC: Incline Merkins x 5, one arm (left) Incline Merkin x 5, one arm (right) Incline Merkin x 5,then run to the other side of the lot and back
IC: Jump Ups x 10, then run to the other side of the lot and back

Mosey back to the 2nd set of boards (in the fireworks position)
Start at board #1, CDD x 10, run to #2, LBC x 15, back to #1, CDD x 10, run to #3, Merkin x 10, back to #1, CDD x 10, run to #4, Monkey Humper x 10, back to #1, CDD x 10, run to #5, Plank Jack x 10, run back to start.

Pick up 2nd set of boards, bring them back to first set, Monkry Humper x 10 turns out on top
Monkey Humper x 10, run to 1 board of choice from first round and complete exercise, back to Monkey Humper x 10, run to 2nd board of choice from first round and complete excercise

Back to the center of the lot for 2 min, 40 sec of Mary
Wheezy Jefferson x 10
Dying Cockroach x 10
Rosalita x 10

Mosey back to COT, names, prayers and praises

Looks like we made it,
Barry Manilow

Weather: Hot and muggy

I am not going to lie, when asked to Q The Yard, I had to hop on over to the F3Nation website to remind myself where the Yard is.  It brought back fond memories of the Claves Pre-Run and Convergence from last fall.

COP:

• Windmills x10 IC
• Imperial Walkers x10 IC
• Mountain Climbers X10 IC
• Peter Parkers x10 IC
• Parker Peters x10 IC
• Side Straddle Hops x20 IC

The Thang:

We moseyed to the circle behind the school for a Long Shanks inspired round of Lucky 7. Mental note to a Q at a moderate workout – never mentioned Long Shanks and inspired or else the mumble chatter will be high!

• 7 Squats
• 7 Mountain Climbers
• 7 Carolina Dry Docks
• Lap around the circle
• Rinse and Repeat 7x

We then lined up, in plank position, for some Bear Crawl Inch Worm.  Pax member at the end of the plan line bear crawls to the front and yells out front, and the next Pax member bear crawls to the front.  While planking, YHC mixed it up with some left arm high and right arm high, attempting to keep the mind off how much it hurts.

After debating whether we should attempt some hand rail crawling on the temporary building, and realizing there was ‘no way out’, we moseyed over to the wall of the middle school for some People Chair.  To pass the time, we called out our F3 names along the line, with arms regular, arms high and then Al Gore.

Using the two basketball courts, we then did a round of 11’s with Squats and Monkey Humpers (thank you everyone for turning around before executing the Monkey Humpers – much better view for the remaining Pax.  Due to high levels of mumble chatter, and only a few minutes left, we then shortened the run and did a round of 5’s with LBCs and Plank Jacks.

After moseying back to the starting point, we did a quick round of Mary, ab focused with some Flutter Kicks, Freddie Mercury and Box Cutters.

The Moleskin:

Instead of the easy way out of asking for 10-counts through-out this moderate workout, I took the opportunity to share some insights I gained dating back to a great teacher of mine in high school (Mr. Knight).  Never forget to tell a friend or loved one know how much you appreciate them/love them.  Especially in moments when it is least expected.  We often get busy in life and begin to take these relationships for granted.  This is especially important when we lose a friend or loved one to death and realize we should have taken the opportunity to say thank you or I love you!  We added those who service us to the list of folks to reach out to also. Firemen, policemen, etc.

Announcements:

• Ruck stuff
• CAH does not need volunteers today.
• 3rd F Theme for August: Forgiveness
• Ragnar Trail Run – still looking for team members

Prayers:

• Kids heading off to college, that they make the right decisions and stay focused on school.
• Hasselhoffs friends M and 2.0’s who have to move for the first time due to his friends bad decisions and addiction.
• FishSticks Father-in-law and family

Thank you for the opportunity to lead, and more importantly, thank you ALL for the positive impact you have all made on my life.  I truly appreciate each and every one of you.

After a couple high-tech Q reschedules, my number was drawn to Q our supposed “moderate” AO at the Yard yesterday. I’ve heard this place is moderate but I know some of the regular PAX and they’re not so moderate. Additionally, I actually did some research and read a few previous BB’s and guess what? They weren’t so moderate either. I have a tough time dialing it back sometimes but you throw in a few 10-counts and Pusher/Santini chatter and this Q can be confused for moderation. Why did I say all that? Keep reading because some people thought the Weinke was worth a few post-beatdown comments.

I was persuaded to do a nice and easy 3+ mi jaunt for extra credit with Old Bay in the cool, crisp gloom. That almost turned into a 1/4mi walk and back to the air conditioned truck which is exactly what would’ve happened had the rabbit not kept pushing me. Breathing is overrated anyways, right?

Once I met the guys I’ve not met before and did the awkward fist bump/hand shake with the others, we listed to another butchered disclaimer then the 15 of us took a stroll around the lots.

Warm Up (See, it was moderate)
Butt Kickers the length of the lot
Karaoke the length of the lot and back
SSH at varying speed

Oh, let me introduce a man who now came strolling in from the woods with his Secret Service ear piece, digital camo bandana, short shorts and calf sleeves. Who else could it be other than another not-so-moderate fella known as Geronimo. That’s right, he underestimated the length of his trail run so joined us just in time for some bear crawling. He’s not a fan of the warm-ups anyway.

Slow, full-form bear crawls to ensure your knees touch your elbows for roughly 15yds then put it in reverse for the much more enjoyable slow, full-form reverse bear crawl.
I think I was told this is way too hard so we added some Imperial Walkers.
We then did our best imitation of a sand crab and did the sideways bear crawls for 10yds then came back to the start.
Squat Jacks
SSH
Tempo Merkins (3ct down followed by 1ct up)

Grab a partner for a modified DORA…
Partner 1 runs the length of the parking lot while partner 2 does the exercise then flap jack until the following are completed:
100 Merkins
200 LBC’s
200 Calf Raises
100 Flutters of your choice

Insert 10 count here.

Next up were the Squirrel Squats in cadence which is like a flying squirrel followed by a squat. I kept the push-up part but dropped the jumping part which evidently was worthy of some additional Q-jabbing chatter. It’s alright, we only did 10 then followed that with another 10 count. Work with me people.

Side walking Diamond Merkins…5 out then 5 back ’cause you gotta stay balanced.
I think this is where I started ad-libbing with the addition of some Suzanne Somers squats, regular squats, Carolina Dry Docks and something else.

Some slow dying cockroaches then the Seal-Team sit ups and box cutters, yes both forward and reverse. At this point it was 7:52 and I really thought I had 8 more minutes. As a salesman, you’re taught to listen more than you speak but I didn’t listen to my training at this point. I was told the workout was over at least twice but it wasn’t until someone said “7:50” that I realized, yes, this moderate workout ends at 7:50, not 7:52 or 8:00. My apologies PAX, you can revoke my access to Q the Yard.

Announcements: We had a great 2nd F cookout at the Spitz Farm yesterday afternoon. Friday 7/29 3rd F Convergence at 6am at the Eternal Church offices behind Zaxby’s in Ft. Mill. This time, the panel will be reviewing finances and what it means to live your life according to God’s Will.

Prayer Requests: Praise for Spud’s ability to share with us on Friday and exhibit the faith and strength he has. Don’t miss the opportunity to BE BOLD. Please continue to pray for HIM and support HIM. I’d ask for prayers for the continual learning of how to parent my kids as they enter into these new chapters. I often feel ill-prepared but I know that is me not relying on God enough. Praise for a new job starting tomorrow (Monday) for Quick Books and for his obedience to God during his transition. Praise for his family as they remained faithful to God as He always provides.

Always an Honor.
Maximus

6 men started at 0530 with a 4 mile Ruck to the Yard -Trucker, Lil E, Ditch witch, Howitzer, Car Bomb, and I
PS the Ruck home was not that bad…

Disclaimer and quick discussion on F3

COP Warm Up with all my favorites in cadence to 10 repetitions

Sidewalk Chalkboard of Pain + run a lap after each exercise (1/8 mile)

5 Flying Squirrels
10 Merkins
20 Squats
30 Carolina Dry Dock
40 Side Straddle Hops
50 LBC
50 Calf Raises
40 Seal Jacks
30 Carolina Dry Dock
20 Squats
10 Diamond Merkins
5 Flying Squirrels

COT/Prayer & Praise/BOM

Couple of sermons during the workout about this crazy world

Nice to see the guys encouraging each other to get through each station

Great fun today, be a better today than you were yesterday,
AYE!
CSPAN