Category: Ring of Fire

One Year Celebration at The Coop

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On my second Q in as many days to celebrate my one year anniversary of F3 I had a much better turnout (Can’t blame Clemson for fartsacking today…)

12 men arrived in the slightly chilly morning air to make themselves better.

A short mosey led us back to where we started to begin warm-up

-25 SSH

-10 Windmill

-10 Imperial Walker

-10 Hillbilly Walker

-25 Moroccan Nightclub

-10 Peter Parker

-10 Parker Peter

-10 Mountain Climber

 

We then took a short mosey toward the large wall on the side of the school.  This mosey included high knees, some karaoke, and imperial walkers

 

Once at the wall we completed 3 sets of

-Peoples chair waterfall with each PAX giving a 10 count

-40 OYO dips on the curb

-25 OYO flutter

-Wall Plank-45 degrees-Balls to the Wall each for a 10 count

 

Once this fun was completed we mosey over the the base of the parking lot near the stadium and partnered up for DORA with one partner running to the top of the parking lot at the stop sign and back with the other completing the exercise.  Total of 100 merkins, 200 squats and 300 LBC

 

The PAX was much more efficient with the DORA than I had given them credit so we then mosey back to the smooth pavement just past COT for some Mary which included Freddie Mercury, Plank Jacks, LBC’s, X’s and O’s, Mountain Climbers, Dying Cockroach, and the ever popular Body Destroyers

 

COT with announcements and Prayer Requests.  Please pray for Squeaky’s daughter.

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There 5 HIM waiting to push some speed for need chairs but Dark Helmet went AWOL.

Gave the disclaimer and did a standard warmup.

The thang:

Start in the upper left corner of the parking lot do 10 Merkins then run to the middle of the parking lot and do 20 squats. After we ran to the far end of the parking lot and did 10 LBCs. Repeat the whole way down the parking lot, doing the same exercises on the same sides of the parking lot.

After we happened upon the pull up bars. We held a wall sit while one person did five pull-ups and we went down the line. Rinse and repeat.

Next we did the same thing but did 15 squats while holding the wall sit. Rinse and do one more set with pull-ups.

Next we lunge walked halfway down the hill towards the elementary school. Called upon Band Camp for an exercise which he called out the Wolverine. Lunge walked halfway up the hill and did two more sets of wall sits and pull ups.

Head back towards COT for some Mary.

Thanks to Sugar Bug for the opportunity to lead. After this leg workout, I’d wish my hamstrings would’ve snapped off my legs.

Wegmans

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JOE DAVIS + SPEED FOR NEED = IMPACT

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In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Crazy 8’s at the Coop

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Was a great cool morning at the coop.  19 showed up to take some punishment from YHC.  Hadnt been to The Coop in a while. Good to be back.

*there were more than the 9 guys tagged- my recording didn’t take.  Sorry men!

Disclaimer as we had an FNG- brought by Ginsu…soon to be named Caddy Shack.  He has two pet groundhogs or he likes golf.  not sure.

We ran around to circle up for COP.  Usual suspects were there and interspersed burpees to get the blood going.

The Thang

  • P1 does hanging crunches/leg twists while P2 does LBC.  Rinse Repeat x3

Down the hill to the flat parking lot

  • bearcrawl down, 10 merkins, backward bearcrawl 10 CDD
  • Lunge walk down, 10 squats, backward lunge walk, 10 squats
  • Bobby Hurley down and back

Its at this point someone suggested legs…

Go to the hill

  • Crazy 8s
    • Bottom Merkins, LBC 8 reps each
    • Top: Jump Knee Tucks, Dips 8 reps each
    • Rinse repeat 8x

Great morning and reminder to take inventory of your gifts and what you bring to the table.  Develop them and allow to flourish at home, community and work.

AYE!

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#TheCoop

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7 PAX showed up on this cool, foggy morning for a pre-Thanksgiving beatdown.

Disclaimer  was disclaimed.

Word of the month: Victory. As such, YHC requested the PAX consider, “In what parts of your life do you celebrate victory?”.

We took advantage of the circle we were already in and started the warm – up with:

10 – Low Slow Squats

10 – Slow windmills

Mosey: Kereoke Left/Right –>Mosey: Knees to Chest, Ankles to Hip –> Mosey: High Knees, Butt Kickers

COP to finish Warm-Up:

10 –  Hill Billy walkers

10 – Goofballs (By Request)

30 – Merkins

Honey Mooners, Downward Dog

10 – Peter Parkers

10 – Parker Peters

Honey Mooners, Downward Dog

Mosey to Pull – Up Bars

Partner#1: 8 pull ups, Partner#2: 8 squats  – 3 SETS

Partner#1: 5 toes to bar, Partner#2: 15 SSH  – 3 SETS

Partner#1: 5 pull ups (or whatever grip necessary to get your chin over the bar), Partner#2: 5 flying squirrels  – 3 SETS

During recovery, YHC read the Definition (via the word of the month document) of Victory.

Mosey to Wall:

+BTTW, followed by 15 derkins

+Peoples Chair, while each PAX ran 15 yards and completed 5 flying squirrles

+20 Donkey Kicks

During recovery, YHC provided the PAX some things to consider –> When we pray for the Spirit’s help…we will simply fall down at the Lord’s feet in our weakness. There we will find the victory and power that comes from His love.

–>Nothing paralyzes our lives like the attitude that things can never change. We need to remind ourselves that God can change things. Outlook determines outcome. If we see only the problems, we will be defeated; but if we see the possibilities in the problems, we can have victory.

Mosey to BOP – All single count:

+10 Bomb Jacks – Run lap around basketball court

+25 Merkins  – Run lap around basketball court

+10 Jump Squats – Run lap around basketball court

+25 Merkins  – Run lap around basketball court

Plank until 6 in.

Mosey to bottom of hill and during recovery, YHC read 1 Corinthians 15:57-58

But thanks be to God! He gives us the victory through our Lord Jesus Christ. Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.

+40 Yard Jail Break to the top of the hill. Mosey to COT.

COT –

+Count-O-Rama, Name-O-Rama

+The PAX gave insight as to what Victory looked liked in their lives.

+Announcements, Prayers and Praises.

All the PAX put in great effort.

TClaps to Chicken Hawk for putting the Word Document together and for the PAX sharing their thoughts on Victory.

Thank you SugarBug for the opportunity to Q.

#CoopStrong

 

 

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The Coop – Small Victories make the Difference

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15 Men arrived at Nation Ford HIgh School (NAFO) aka The Coop for a Wednesday morning Daily Red Pill. The thing we do not realize is we win more than we lose. We focus on the big monsters in our life but never celebrate the small victories in our lives. Simply getting out of the Fartsack and posting is a huge Victory. Leading a group of brothers in getting better, is a HUGH victory. Getting better physically, socially, spiritually is winning at life!! Celebrate the Victories and learn from the losses.

The Thang:

  • 5 Burpees OYO

Mosey to The Coop Jr ( Elementary school) Playground

  • COP
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • LBCs
    • Parker Peters
    • Flutters
    • Moracan Night Clubs
    • Sumo Squats
    • Side Stradle Hops – Lead by Squeaky (Victory VQ)
  • Line up on baseline and partner up
    • Wheel barrows base to base
    • Swap with partner and back
    • Partner 1 suicides
    • Partner 2 squats
    • Move to sidelines
    • Rinse and repeat above
  • Mosey to school
    • People’s Chair with shoulder press
    • BTW with 10 count
    • 3 rounds
  • Mosey to small hill on side of school
    • Ladder work, adding exercise and reps each round
    • 1 Merkin
    • 2 CDDs
    • 3Leg Lifts
    • 4 Flutters
    • 5 Donkey Kicks
    • 6 Squat Jumps
    • 7 Freddy Murcurys
    • 8 Mak tar Shi
  • Wrap up with Plank and 5 count Mak Tar Shis
  • Mosey to base of hill back to The Coop Sr
    • Partner 1 run backward up the hill, 5 pull ups and run back
    • Partner 2 dying cock roach
    • Whole Group backward run to top of hill
    • Partner 1 10 pull ups
    • Partner 2 calf Raises
    • flapjack
    • 2 rounds
  • Full out run to COT

Great work by the PAX. The encouragement and work was tremendous. We worked hard and found victory in working together. T claps to Squeaky for leading Side Straddle Hops.

I spoke to the PAX about we need to know our objective and what are we trying to win. (Marriage, kids, career, life) and do we have the pieces and parts needed to succeed. My objective is to Glorify my Sky Q and i need to be in the word, prayer, fellowship with fellow believers and be accountable to this objective by my brothers. Find Victory brothers by having the right ingredients for winning!

Cake Boss

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Taking things for granted and getting your $hit together

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Conditions cold, clear, and 46 degrees

Every star in the sky was shining bright

Disclaimer

Warmup-O-Rama

Run to playground at Elementary School – partner up

Partner 1 run a lap around fence

Partner 2 = lap 1 AMRAP flying squirrel, lap 2 AMRAP LBC, lap 3 AMRAP squats

I then found a basketball…which turned out to be a perfect display of how bad we shoot…lots more flying squirrels

Mosey to pull-up bars 1-2-3-4-5

ABLAB = with all my favorites with partners running

Pullups 1-2-3

Mosey

Finished with a minute of flying squirrels, minute of LBC, and a minute of plank

COT/Prayer or Praise/BOM

NMM

Sermon was about taking life for granted. I talked about travels, family, work, and how my stuff has gotten complicated over the last few weeks. On Sunday night I did the Capital Ruck Tour in Atlanta with a blind Marine who did the entire ruck with us. A few times on our route our path got dark and I wanted to complain about my path getting dark and hard to see (+I forgot my headlamp), and I quickly realized how “silly” that sounds after hearing John’s testimony on Sunday night. Each day we should realize how good we have it rather than waiting for things to be taken away to make us understand…

Cheddar shared a great message in COT about getting your $hit together as men because tomorow is not guaranteed…

AYE!

CSPAN

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Field work at The Coop

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15 HIM showed up to The Coop ready to put in work on this muggy October morning.  YHC hadn’t been to this AO in quite some time and I was excited to be back.  Off we went to the practice field.  Circle up at the 50.

COP:

WM x 10

SSH x 30

Merkins x 10

Peter Parkers x 15

Parker Peters x 15

Mosey to the goal line…

The Thang:

Round 1:

Lunge walk to the 50 stopping at every 10 for 10 squats.

Reverse lunge the last 50 and stop at every 10 for 10 monkey humpers

Suicides 20, 40, 40, 20

Round 2:

Bear crawl to the 50 and stop at every 10 for 10 merkins.

Crab walk the last 50 and stop at every 10 for 10 dips

Round 3:

Reverse bear crawl to the 50 and stop at every 10 for 5 merkins.

Reverse crab walk to the 50 and stop at every 10 for 10 dips.

Round 4:

Partner up…size matters

Partner 1 carry partner 2 to the 50 with 5 squats at every 10.  Switch and finish to the goal line.

Suicides 20,40,40,20,Goal

Mosey back to COT for 5 min of mary.

COT:

Prayers for baby’s on the way, world peace and those recovering from natural disasters.

Great to be back at a great AO with a great group of HIM.

Thanks for the opportunity Sugar Bug.

Until next time…

Seacrest, OUT!

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