60/40/20 at Quagmire- 7/10/2017

  • QIC: Witch Hunt
  • When: 07/10/2017
  • Posted In: Quagmire

YHC took a week long vacation at the Jersey Shore last week and was lucky enough to come home with the opportunity to Q. Da Vinci tried to steal it from me but I gave him the Mutumbo finger wag. I did some bootcamps in Jersey and wanted to bring some of that pain to Lake Wylie. So it was a Jersey Shore beatdown at Quagmire.

When 5:15 hit we had 22 Pax make a great/bad decision by showing up, but you are already here so no turning back. Gave a good disclaimer because of our newest FNG (Sparky) and then we were off.

A quick lap to warm up with some dynamic stretching thrown in then circle up behind Just Fresh for the warm-up:

  • 5 Burpees (no better way to warm up than burpees) (received groan from DH)
  • Weed Puller IC
  • 5 Burpees (More groans)
  • Windmill IC
  • 5 Burpees (Mutiny Considered)
  • SSH x20
  • 4 Burpees (Accepted the punishment)
  • Merkins x10
  • Down Dog/Honeymooner
  • 3 Burpees
  • Imperial Walker x10
  • 2 Burpees

The Thang

This workout was inspired by the bootcamp in Stone Harbor, NJ (Shout out 7 Mile Fitness) that tried to ruin my vacation but I was better for it. I thought the Pax would love it.

We would perform the same exercise in 60/40/20 second intervals with 10 second of rest in between. Then move onto the next exercise. Here were the exercises:

  • High Knees x20 with Squat
  • Flutter Kicks
  • T-Merkins
  • Jog to back of Home Depot
  • Balls To the Wall (Crowd Favorite)
  • Peoples Chair
  • Head, Shoulders, Knees and Toes
  • Jog to Fountain
  • Step Ups
  • Dips
  • Freddy Mercury
  • Move to parking lot in front of Cold Stone
  • Agility Jumps over Parking Lines
  • Side Shuffle from Curb to Curb (“Low and slow is better than high and fast.”)
    • Only got to the 1 minute interval before we ran out of time

Time’s Up and we head to COT.

This workout allowed all the Pax to determine how hard they wanted to push and I know everyone put in work. I love the opportunity to lead these men and I am humbled by there willingness to indulge in my crazy.

Announcements

Mastadon
Happy Hour in Arysley this Tuesday

Prayers/Praises

Wild Thing’s son slept all night in his own bed
Tarantino on 11 years of marriage

Until next time, back to the hunt…

TClap |
0

Dora’s Backpack Adventure at Quagmire

  • QIC: Dark Helmet
  • When: 06/19/17
  • Pax: Cornhole (Respect), Udder, Vinnie, Rad, Mainframe, ChaChing, Short Shorts, Crawdaddy, Witch Hunt, Dark Helmet (QIC)
  • Posted In: Quagmire

If you’ve ever watched an episode, you know how annoying it is. The viewer is asked to repeat things she says, find clues in plain sight, etc. It’s terrible. But even in its terribleness, it wasn’t quite as terrible as this am…

Vinnie came in on two wheels, and so we rolled out without him, but we circled around into the Office Max lot to let him catch up and do a little warming up:

  • Windmills x 10
  • Imperial Walkers x 10
  • Merkins x 10
  • Squats x 15
  • Moroccan Nightclubs x 20
  • SSH x 20

Gonna take an adventure with Dora and her backpack. Remember the following: Wine Shop, Target, Gander Mountain – Repeat out loud in Dora fashion, with that awful little sing-songy voice… (I tried to find a clip to put in here for reference, and I could only handle like 8 seconds of her mouth… I’ve never wanted to slap a fictitious little girl with a talking backpack and monkey pet more…)

Mosey to Parking lot behind Wine Shop
Get in groups of 3 – size matters for sure
We’re going to do 150-300-450 of the following:
150 Jump Squats (not tuck jumps)
300 Merkins
450 Flutters

Here’s how it works:
Partner 1 carries Partner 2 (The Backpack) down the length of the parking lot, switch to come back, while Partner 3 does the Jump Squats. Rotate in Partner 3. Continue until Jump Squats complete. When you’ve completed all of the Jump Squats DO NOT move on to the next exercise. We’re going to do that elsewhere…

Mosey to front of Target
Same deal for 300 Merkins

Mosey to Gander Mountain
Same deal for 450 Flutters – though by this time, we were a little smoked and also getting pressed for time, so we modified by NOT carrying each other around.

Then it was time to mosey back to COT. We stopped on a couple of walls to pick up the 6 for wall sits and BTTW on the way back, and then rounded it out with a couple of minutes of Mary at the end of it all.

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

NMM:
The best quote of today was definitely from Vinnie. He outright REFUSES to do Partner Carries, and today he ensured that NO ONE will ever try to make him as he said, “I’m not even wearing drawers today.” Personally, I’m not willing to take that chance… are you?

Helmet, out…

 

TClap |
0

Being Army Strong at The Quagmire

  • QIC: NASA
  • When: 6/5/2017
  • Pax: Straight Up, Flea, Crawdaddy, Fish Sticks, Sharkbait (Fish Sticks' 2.0), World Wide Leader, Nuke, Vinnie, Short Shorts, and Cornhole (R) FNG: All In (EH by Straight Up)
  • Posted In: Quagmire, The Fort

A gloomy, rainy day at the Quagmire. As in everything in life, one should always look at the bright side – at least it was not January or February. The PAX rounded up in the rain, ready to roll. We had a FNG, Jason, so the PAX recited the 3 F’s and the 5 core principles of F3. Then I let FNG know the disclaimer, and off we went.

A light jog with some slow dynamic movements mixed in to loosen up everyone’s legs – high knees, butt kickers, and toy soldiers. Rounded up everyone in the parking lot behind ABC for the COP

  • SSH x 20
  • WM x 15
  • MNC x 15
  • IW x 20
  • Downward Dog and Honeymooner to stretch those legs out

The Thang – APFT

Myself, DaVinci, Flea, and Rad are in the Pathfinder Forward program, so I decided to use the Q opportunity DaVinci presented to me to knock off a Pathfinder challenge – The Army Physical Fitness Test (APFT). The APFT is a great way to measure where you are at with your basic core strength, endurance, and cardio. Three basic exercises that are scored based upon sex and age, with the goal to pass or improve as you go. Partner up for support, one partner does the exercise while the other supports/counts. The PAX were explained the exercises:
* 2 minutes merkins AMRAP
* 2 minutes big-boy situps AMRAP
* Timed 2 mile run
And then we HIT IT HARD!!
Special Thank You to Cornhole for his assistance in timekeeping, encouraging the PAX, and keeping people honest, as well as WWL for his support and encouragement of the PAX.

The Results:

Name Age Push-ups Sit-ups 2 mi Run Score
(out of 300)
Result
1. NASA 47 56 48 15:30 267 Pass
2. Straight Up! 44 101 77 15:50 284 Pass
3. Flea 36 25 25 DNF 0 Fail
4. Crawdaddy 36 60 54 15:33 238 Pass
5. Sharkbait (2.0) 12 51 81 13:42 262 Pass
6. WWL 30 30 burpees 62 DNP A for burpee challenge
7. Nuke 37 71 40 14:46 250 Pass
8. Vinnie 42 32 44 18:00 200 Pass
9. Fishsticks 47 94 70 13:50 300 Pass
11. FNG – All In 35 31 13 ?? ?? ??
12. Short Shorts 32 61 47 17:39 212 Pass
13. Cornhole (R) 51 A+ for assistance and burpee challenge
Check your scores at www.apftcalculator.com

Sorry but FNGs run time was not recorded.
I commend each and every one of the PAX for all of the effort they put into this. There were alot of grunts and groans as they really dug deep to push themselves for that extra ‘up’ or to shave off that extra second or few off their run. Plus there was a TON of support, cheering, mumblechatter, and encouragement from everyone. That is what it is all about – pushing yourself and each other to do better and thus get better. The rain made things interesting, also cooled us off – I love running in a warm rain, it’s peaceful to a degree. But it NEVER slowed any of us down at all. When it was all said and done we were right at 6am so we moseyed back to the COT.

Announcements:
* Read the Newsletter
* Hog & Coyote coming up
* Float on the Catawba with CAH residents after H&C
* Gutters and Gringos coming up this weekend 6/10
Prayers and Praises
* Prayers for all PAX going through struggles, whether personally or within their family/loved ones
* Praises for all PAX pushing themselves today
* Praises to Flea for attempting this on a bum ankle, and prayers he heals quickly
* Praises to the FNG “All In” for posting in the rain, and pushing himself in the APFT.

Moleskin
Cornhole took a moment to mention something that I feel needs to be repeated here on the BB – the importance of cardio strength (in boot camp workouts, rucks, etc) and how running helps it. One PAX approached him a while back and mentioned how he was tired of being the 6, and asked Cornhole what to do about it. His response was simple – run. Running builds not only cardio strength, but mental strength. It builds up the life skills within you that F3 itself tries to invigorate – discipline, focus, strength, endurance, perseverance, and belief in yourself. The ability to push through the pain as you go that next mile further than before, trim that extra 10, 20, 30 seconds off of your average pace. Just as with any F3 workout where you have PAX there to encourage you, you can do the same with running. If you are wanting to become a runner or a better runner, running in a group is always better than running alone for they will challenge, pace, and teach you. I used to HATE running unless there was a ball involved and it was a sport. Almost a year later since joining F3, I absolutely love it and cannot get enough of it. I’ve run with some incredible runners, and they’ve pushed me to my limits. It hurt like heck at times, but it only made me stronger. If you open yourself up to the Sky Q and what He and F3 combined can do for you and commit yourself, it will be life changing in a most amazing way. For those who a considering entering the running world – enter a 5K, and it will give you a goal to strive for. Finish that 5K and you will have a renewed sense of accomplishment that will make you want to do more, something to build off of. To train – all it takes is once a week to start. There are plenty of running AOs out there for you. Push yourself, the PAX will be there to support you. Take that first step. If you do, you will not regret it.

Thank you and God bless,
NASA

TClap |
0

Cinderblock #squadgoals

  • QIC: Jekyll
  • When: 5/8/2017
  • Pax: Royale, NASA, Cable Guy, Straight Up, Short Sale, Bullwinkle, Witch Hunt, Dark Helmet, Bart, Hasselhoff, Cha Ching, Bones, Davinci, Tater, Jekyll
  • Posted In: Quagmire

Chilly and Crisp esp for Spring.  Long sleeves and leggings were a uniform.  Except for Tater, NASA, Bart and Royale.  They the real MVP.  A weak incoherent disclaimer from YHC and off we went.

2 lines for a Native american run: #SOP then switch for front runner to drop and do 10 merkins, catch up with #six

COP:

SSH, squat, SSH, merkin, SSH, MC, SSH, PParker, SSH, PPeter, Sumo squat, morroaccan night club. Lost focus a few times during cadence, like the disclaimer.  Perhaps there is direct correlation between clogged pipes and clogged brain.  Note to self: drop kids at pool prior to workout.

Mosey to car for Cinderblock Coupons. (insert appropriate cheers and jeers here)

The Thang

Squad of 15 PAX 5 lines, 3 men.  Rotate through positions

  • Position 1: Runner (also squat walk, bobby hurley)
  • Position 2: Cinderblock exercise(swings, overhead press, triceps, derkins, bench press, squat, curl)
  • Position 3: exercise(squat, lunges, lbc, flutter, hello dolly, plank jacks, _____)

BOM: Did moment of silence then had PAX throw prayers into BOM

Naked Man Moleskin

Lots of fun chatter today.  Thanks to Hasselhoff for being my time piece today.  Couldnt have done it with out you.The #king race between Witch Hunt and Cha Ching then Bones and Dark Helmet were epic.  I was waiting for someones Hamstring to fly off like a big rig’s tire going down I-77 but nope- too strong and too fast. Today was good to change it up.  Solid effot by all.

I mentioned mid beatdown, I too hit snooze twice, was semi motivated at the start.  But wasnt long before I knew I made the right choice by showing up.  You dont know the impact and encouragement you give to other people, even just by being there.  You can truly lift people up.

Have a great day, Men!

Jekyll

TClap |
0

Sacrifice at Quagmire

  • QIC: Royale
  • When: 04/03/2017
  • Pax: Witch Hunt, Mr. T, Vinny, Flea, Router, Isenberg, Wild Thing, NASA, Bones, DaVinci, Twister, Royale
  • Posted In: Quagmire

Great way to start off a Monday. I pulled into Rivergate Shopping area and see a bunch of cars there, guys getting together ready to push each other for a solid workout. 5:15 hits, Twister looks around and says “Where are the Ruckers?” seems he didn’t get the memo that we are not doing that anymore here on Mondays. He decided to get those rucking miles in solo. So we pulled 11 PAX together and started to mosey towards the fountain, dynamic warm-up on the way there.

The Thang

COP
25 SSHs – 25 MNCs – 15 Hilly Billy Walkers – 10 Merkins – 15 Plank Jacks – Windmill – some stretches?

From the Fountain Partner Up

Dora 1-2-3
100 Derkins
200 Dips
300 LBCS
while 1 partner takers a half lap around the circle

After we finished this nonsense. I shared the Theme of the month “Sacrifice”. Our 3rd F Leadership does such a great job putting together the theme of the month documents. I shares the definition given. I always find these so timely to an issue going on in my own life.

“Sacrifice is putting others needs ahead of our own, it is giving something of value
(time, money, status) and expecting nothing in return.”

I shared some of the struggles I’ve been having with my M. How we’ve not seen eye to eye on several issues lately and seem to be really stressed with life lately. I’m the kind of guy that wants a pat on the back for helping, and that’s NOT Sacrifice. My goal this month is to make those sacrifices and not look for the “pat on the back” when I do!

Time to mosey to our favorite part of Rivergate. A couple of the PAX start chattering about what must be coming next. Sure enough, I’ve become too predictable. Davinci and Witch Hunt had a good portion of it right! I’ll work on that next time.

Big Red balls by Target (Witch Hunt Guess)
10 Wide Arm Merkins
Lt Dan’s between Balls (DaVinci guess)
10 Diamond Merkins

Looks much easier on paper…not so much during the Thang.

7 minutes to go – Indian Run back to COT. A few PAX were cramping up so they walked. The Indian Run group went back to collect them and we hit time back at COT.

Announcements
Update from Easter Egg Hunt in Paradise from DaVinci
Update on Guidance at Children’s Attention Home from NASA
Convergence 1 year Anniversary at the Depp 4/22

Prayers
Davinci’s Uncle-in-Law and his Cancer prognosis
Royale’s Father
Prayers for Royale and M stresses
Prayers for safe travels Wild Things Wife

Thanks for reading…and like this POST!

Royale OUT

TClap |
0

Pre-blast for the Lake Wylie One Year Anniversary Convergence – Saturday 4/22

One year ago… in April… the men of the Fort and Rock Hill brought F3 over to the west side of the Lake to battle the sad clown syndrome plagueing the men of Lake Wylie and Clover. It’s been a good year, and we’ve gained many PAX that like posting 5-6 days a week with their F3 brothers…but the work will not be complete until every man has killed that #sadclown in their souls! So on Saturday April 22nd at 7am, let’s gather together for a good old celebration convergence at the best AO you’ve NOT been to, the Deep! This beauty sits at the center of Oakridge Middle School in Lake Wylie, has all the best conditions that an F3 AO needs. And what if we run out of room? Then there’s another school right across the road! Complete with a running track and field…

We’ll have 4 Qs…YHC and 3 PAX that started at the Deep that one year ago…who we’ve seen become solid members of F3, get stronger in all 3 Fs in their lives, and helped build the F3 Lake Wylie area from 1 workout to 4 in just one year. Witch Hunt, Wild Thing and DaVinci will take you on the tour of this great AO!

We’ll have a solid 2nd F gathering right at the AO after the workout, so stay for some coffee and breakfast. We’d like your help with ideas or supplies for our 2nd F gathering. Dark Helmet has already promised to Q the 2nd F and will provide great mumblechatter…the likes he saves for convergence’s level work ONLY! And a special thanks to Dark Helmet, his work in the Lake Wylie area over the last year is one of the main reasons we’ve continued to see strong growth here. T-Claps to you brother!

All other Fort AOs will be closed this Saturday 4/22. Come out and tell the PAX of Lake Wylie how much F3 has meant to you…and bring that FNG you’ve been EHing for 6 months. They are always impressed by a convergence level beatdown!

Royale OUT…

TClap |
0

P200 Recovery Workout

  • QIC: Fishsticks
  • When: 03/27/17
  • Pax: Crawdaddy, Wild Thing, DaVinci, Vinny, Cornhole, Lil E, NASA, Cakeboss, Bones, Fishsticks
  • Posted In: Quagmire

I was expecting a light crowd this morning due to the P200, but I was pleasantly surprise to have nine men including four who participated in the P200. Should I adjust the workout for them?…well, maybe.

After the disclaimer, we jogged to the front of Best Buy. We began with some leg exercises:  Knees to chest, butt kickers, soccer circles, and side shuffle. We then performed several plank stretches before jogging over to the back of Just Fresh.

Now, the fun begins..each parking spot had an exercise written in chalk. After each exercise was performed, we jogged around the parking lot, performed the first and second exercise, and then jogged around the parking lot.  We continued this process until time ran out.  Here are the exercises we performed:

25 SSH

25 Merkins

25 Squats

25 Mountain climbers

25 Flutters

25 Carolina dry docks

25 LBCs

25 Lunges

25 Moroccan night club

1 Minute plank

25 Freddie Mercury

10 Burpees

Everyone did a great job this morning.  TCLAPS to Cakeboss, DaVinci, NASA, and Cornhole for showing up this morning after a long weekend of running.

Announcements:

April 1st – Ruck and Brew, Easter Egg Hunt, and CAH

Prayers:

Injured PAX

Cable Guy’s son

Cake Boss’s sister

DaVinci’s job situation

F3 Expansion

 

TClap |
0

If you ask for Burpees, well, You get Burpees

  • QIC: Longshanks
  • When: 03/13/2017
  • Pax: Sir Topham Hat, Craw Daddy, NASA, Flee, Spoonman, Wild Thing, Bones, Davinci, Witch Hunt, Longshanks
  • Posted In: Quagmire

Davinci (site Q) put out last week that Monday would have some burpees with YHC on Q. I promised to take a burpee cone away for every 5 PAX that posted to Quagmire. 10 showed up this cold morning so the 9 a 10 burpee cones were taken away. Disclaimer given and off we went.

The Thang

Mosey over to Home Depot doing high knees, butt kicks, toy soldiers, and karaoke. Circle up for some COP:
20 SSH, 8 Burpees
15 IW, 7 Burpees
10 Windmills, 6 Burpees
10 Mountain Climbers, 5 Burpees
10 Slow Merkins, 4 Burpees
10 Slow Squats, 3 Burpees
10 Peter Parkers, 10 Parker Peters, 3 burpees.

Now that we got the Burpees out of the way Mosey to behind just fresh for the Main Course. 10 cones with 10 different exercises each in a parking spot. Do the exercise on the cone, then run a lap and then move to the next cone. 25 Minute AMRAP
10 Dips
10 Merkins
10 Carolina Dry Docks
20 Flutter Kicks
20 Squats
20 SSH
20 LBC’s
10 Lunges each side
10 Diamond Merkins
20 Plank Jacks

After 25ish minutes Mosey to the Wall
20 Count People’s Chair, 20 Dips
Rinse and Repeat

Mosey the long back past Best Buy to the flag.
2 minutes of stretching

COT and BOM

Announcements – CAH workout this Saturday with CSPAN. Bring filled eggs to workout this week for April 1st Egg Hunt in Paradise, Savage Race (and other races)

Prayers – Cable guy’s son, Royale and his dad, Injured Pax

Moleskin

Not much to say here. Thanks Davinci for getting me on the schedule out here. Awesome AO that is always very well lit.

TClap |
0

Merkins, Run, Merkins, Run, Repeat

  • QIC: Italian Job
  • When: 3/6/17
  • Pax: Davinci, Sir Topham Hat, Spoonman (FNG), Vinny, Dark Helmet, Cha Ching, CSPAN, Flea, Apache, Royale, The Prodigy, Witch Hunt, Bones, Wild Thing, Router, Crawdaddy (FNG), Cake Boss, Italian Job
  • Posted In: Quagmire

This morning 18 men converged on a little piece of land we call “Quagmire.” Conditions were fantastic – a cool 47 degrees and no precipitation. Disclaimer was disclaimed, FNGs were welcomed/warned, then we were off to start the week the way it is meant to be started. Here’s what we did…

The Thang

Mosey to the Fountain

  • 25 SSH (IC)
  • 25 MNC (IC)
  • 20 IW (IC)
  • 25 Dips
  • 25 Derkins
  • 25 Irkins
  • 25 Calf Raises
  • L over R stretch
  • R over L stretch

Mosey to Target

  • Jack Merkins – 20 Derkins with feet on the ball (4 PAX per ball) and 15 Jump Squats
  • Shampoo with 15 Derkins and 10 Jump Jacks

Mosey to behind Target

  • People’s Chair with PAX rotating through Lunge Walks
  • 20 People’s Chair (IC)
  • People’s Chair with PAX rotating through Merkins (5 each)
  • Shampoo back down the line

Mosey to Home Depot

  • Burpees – 25
  • Lunges – 25
  • Imperial Walkers – 25
  • Merkins – 25
  • Pullups – 25
  • Squats – 25

Ab Lab – Dealer’s Choice

  • 10 American Hammers (IC) – Davinci
  • 25 LBCs (IC) – Sir Topham Hat
  • Superman and Parachute x2

Mosey back to COT

NMM

Thank you Davinci for the invitation to lead. I was honored to be asked and thrilled to visit a new AO and PAX I don’t see nearly enough. Welcome FNGs – Crawdaddy and Spoonman. You guys fit right in. Good to see Vinny back out and Sir Topham take a break from his long distance runs. I feel honored that he negotiated with his M to be able to post today. The FIA struggle is real, brother. Awesome mumblechatter as always Dark Helmet. Helmet made sure to remind me that he did not enjoy the Q, which tells me it was perfect. Cha Ching, Wild Thing, and Witch Hunt didn’t even break a sweat today #Fit. Royale, thanks for leading by example by staying with the 6 #GoodMan. CSPAN, glad you’re growing that beard back out #WisdomInTheWhiskers. Flea, you should be proud of the work you put in today. You never quit and kept pushing all the way to the end. These are the things we must strive to do when life gets tough – bear down and keep going. Great job! The Prodigy, trabajo impresionante hoy, hermano. Excelente empuje – esfuerzo fuerte. Me alegro de tenerlo en los Estados Unidos. Gringos, look it up. Bones and Router, it was good to meet you guys. Always nice to meet brothers from another region. Apache, the Yin to my Yang, thanks for crossing the river with me. It’s always fun to see how other people react to the volume we bring from #TheRockRegion. Cake Boss, we all want to know – what do you feed those claves? I mean, I thought they were going to attack me on the extended People’s Chair.

In all seriousness, I’m proud to be a part of a group much larger than me. You men epitomize #HIM status by your willingness to be intentional about your fitness, fellowship, and faith. Others will see your efforts and know that you are different. You will be known by the fruit you bear. We are a special group of men because we step in when the world steps out. The challenge is to be the change you want to see in the world. A true #HIM lives 3rd and puts God, his family, and his friends first. We are naturally selfish and it takes work to break the chains the world shackles to us. The great thing about this group is we are there to break the chains together. When we’re sinking deep into the abyss of sin, shame, and despair – our brothers are there to lift us up. Keep pushing the rock. Keep making a difference. One day the fruits of your labor will manifest into something magnificent and when it does, we will be right alongside you to celebrate together.

Excellent work today, men. Thank you for allowing me the opportunity to share the Gloom with you.

Aye!

Italian Job

 

 

 

TClap |
0

Quagmire – Friends in Low Places….scratch that….With Perks and Access!

  • QIC: Cake Boss
  • When: 02/27/17
  • Pax: Cha Ching, Da Vinci, NASA, Bones, Bonsai, Cake Boss
  • Posted In: Quagmire

It was a cool summer morning in February…..ok this weather is nuts…..I’d like a little bit of winter to at lease kill off the bugs and snakes!!

Anyway 5 PAX and YHC came and started out Monday off right!

I asked guys about friends with perks like passes behind the scenes or access to exclusive places. I told story about a friend that got us passes to Daytona 500 and I was able to walk among the pits, drivers and all the action the whole race. Was cool experience. Sense of freedom and privileged. More to come one that….

The Thang:

Mosey around parking lot for COT:

  • SSHs
  • Squats
  • Imperial Walkers
  • Etc
  • Etc
  • Line up at top of lot
    • High Knees
    • Butt Kickers
    • Karaoke right
    • Karaoke Left
    • Shuffle Right
    • Shuffle left
    • Mosey Jog down and back

Mosey to fountain

4 corners – Partner up for cumulative 50 each exercise while other takes lap

  • Merkins
  • Wide Arms
  • Diamonds
  • Derkins

Mosey to Books A Million/Old Navy area

Partner up for cumulative 50 each exercise while other takes lap

  • Squats
  • Calf Raises
  • Lunges
  • Monkey Humpers

Mosey to Bank/Gas Stations spot

Partner up for cumulative 50 each exercise while other Bear Crawls up hill and back

  • Carolina Dry Docks
  • Mak Tar Shis
  • Overhead Claps
  • Shoulder Presses

Mosey along Sidewalk to Corner of Tryon/160 in the grass

  • Flutters
  • Leg Raises
  • LBCs
  • Freddy Mercurys

Head to COT….Mosey to Chickfila

Great morning of fitness, fellowship and I added some faith. As all the men shared stories on different events and experiences they had as friends that have “hooked” them up, I think NASA mentioned the best one… of friend setting him up with his wife. That is pretty strong. I did mention my best friend is Jesus, who has given me access to my heavenly father and because of him I have hope, freedom from eternal death and access to all I can imagine now and after.

Thanks Da Vinci for the Q and look forward to being back real soon!

Cake Boss

TClap |
0