Perfect weather clear and 60 degrees

Disclaimer in detail…don’t get hurt

and off on a long run around and pac-man like around parking lot (about 1 mile)

Circle up for COP and warmup-o-rama with all of my favorites

divide up in partners aka find a “battle buddy”

Partner one max set of pull-ups, partner two max set of CDD x 3 rotations

mosey to playground

Partner one max set of supine pull-ups, partner max set of flutter x 3 rotations

mosey to wall

Peoples-donkey-balls x 3 rotations

mosey to base of hill

burpee broad jump to pull-up bars…probably too far

ABLAB

22 Americans for the Heros, and 1 more for Chesty Puller

COT / Prayer or Praise / BOM

Moleskin:

Appreciate the offer to come Q a great group of #HIM

Lots of chatter today, very fun group

Sermon was about life being easier to get through with a “battle buddy”

Be a better man today than you were yesterday,
AYE!
CSPAN

YHC and Chicken Wing got a few miles in before the Main Event. As cars rolled, many were wondering who the Q was. Smiles left the faces of the PAX when YHC entered the middle of the circle and proclaimed that we had “5 minutes.” Many questioned if they could make it to Pantheon in that amount time. Nobody left and at the end of the day, 20 PAX hit the ground running.

The Thang

Warmup lap with butt kicks, high knees, toy soldiers, and Knee pulls to chest. Circle up for COP:

25 x SSH
15 x Windmills
15 x IW
10 x Slow Merkins
Plank series with stretching

Mosey to the bottom of the Hill by Sugar Creek and explain BLIMPS

B – Burpees
L – Lunges
I – Imperial Walkers
M – Merkins
P – Pullups
S – Squats

Start at the bottom of the hill and run up to the top and do 15 Burpees, run back down and do 15 Lunges (each Leg), Run to the top and do 15 IW each side, run back down and do 15 Merkins, Run back up and do 15 Pullups, run back down and do 15 Squats, Plank when finished.

Rinse and Repeat with 10 of each instead of 15. LBC’s when finished. Message about intention See Moleskin*

Rinse and repeat with 5 of each instead of 10. LBC’s when finished.

Head over to the wall for People’s Chair – 30 count. Then 15 Plank Jacks (IC)
30 more count of People’s Chair then 10 Plank Jacks (IC).

Head up the hill to the pullup bars. Choice of 10 toes to bar, 10 knee raises, or 20 second dead hang. Hip slappers on the curb when finished.

Mosey back the flag:
LBC’s x 10
Rosalitas x 10
Dying cockroach x 10
Hello Dolly x 10
1 minute left so Burpees for a minute

COT and BOM

Announcements – CAH workouts start this Saturday at 4:00 PM, Yeti is February 18th, MudRun (Savage Race) is May 13th, 3rd F Convergence at Eternal on May 25th at 0530.

Prayers – Coworker with child in hospital, Cake Boss’s Sister going through Chemo, unmentioned prayers (thanks Ginsu for taking us out in prayer)

Moleskin
1. Thanks to Geronimo for putting me on the schedule to Q the Coop. Luckily for me, nobody else looked to see that I was on the schedule except Chicken Wing who met me to get a little Pre_run in.
2. Great to Conflict up from the Charleston Region. Hope you enjoy your stay brother.
3. The message that had been on my Bulletin Board at school for the past 5 months (I know, #teacherfail) simply said this “Direction, not Intention, Determines Destination” (Andy Stanley). To me it fit in perfectly with our word for the month of intentional. Many of us INTEND to do a lot of things. We talk about being better husbands, better fathers, better leaders in our community all the time. But just because I INTEND to do so doesn’t mean I will unless I come up with plan to do so. If your goal is to be a better father or husband, do your actions reflect that. I can say I want to be a better husband all I want, but if I’m out drinking with my buddies all the time and never help out around the house am I really being a better husband? Am I spending meaningful time with my spouse or am I just going through the motions? What areas do you want to see improvement in? Only you can answer that. But once you figure it out come up with a plan and outline some goals. Figure out the destination that YOU want and the direction on how to get there. Not sure how to get there (aka lost). Ask others that have been there for (aka ask for directions)
4. P200 is a little more than a month away. Get those miles in!!!

Longshanks out (mic drop)

This is my first BB after leading F3 workouts three times so far. As an F3 beginner my greatest fear is that I would mess up cadence or my routine would not be demanding enough for the PAX. Fortunately all experienced F3 goers know how to modify up. So for those who fear Q-ing listen up. If Kielbasa can do it, so can you. Just be prepared yourself and go! This is how it went at the Coop.

The Thang

Mosey /Indian run 4 rounds
Circle up:

In cadence
20 SSH
20 Imperial walkers
20 Wind Mill
20 Lowslow squat
20 Merkins

By the hill Reversed Bear crawl 2 x 50 feet
Teams of 2 accumulative 100 reps of each exercise
As partner 1 runs 200 feet up hill, partner 2 performs:
Merkins
Squats
Carolina dry docs
Dips
big boy sit ups
Side crunches
After completion we moved to the wall.
Human chair 2 x 10 SLS
Balls on the wall with 10 push ups 2x
Cool down
Karaoke 2x 100 feet
200 feet run w butt kicks and knees up
10 Wind mills
10 cherry pickers

COT.

See you in the gloom!

Kielbasa

Sit as I weave a story of pain and dismay. What better way to work out than to embrace our child hood stories of kings man, giants, and childhood fancy. Well at least that’s what I thought. YHC set out on a quest to show that hard work is ingrained into our head from a young age. Now whether we chose to accept it or not is a different story.

The Thang

YHC decided since he is a runner now to do a pre run. Not good for everyone else. Blood flowing…check. Disclaimer, introduction, encouragement (ish), theme for today “Fairy Tales”. Admin stuff done lets roll.

Indian runs just always seem fun to me as a warm up. Then we hit the standard issue windmills, mountain climbers, imperial walkers, and well….that was it. Moseyed over to in front of ROTC Building. Things digressed from here.

Story one opens on a young Jack and Jill going up a hill to fetch a pale of water. Those poor kids did all the heavy lifting so in their honor so did we. Group broke into 2 teams. 1 for Jack and 1 for Jill. Each team was to have 1 member carry 2 cinder blocks up the road for about 75′ then return. (See what I did here….pales = cinder blocks) While they were out everyone else was Jack Webbing. 1 merkin to 4 overhead claps. This of coarse compounded until everyone had their turn on the hill. It was fun until we hit about 12 merkins to 48 overhead claps. Just kidding….it sucked the whole time.

Somehow we made it and moseyed to adjacent parking lot where we reenacted the 3 Bears story. Those bears were cruising around the forest doing their thing and ole’ Goldilocks just crept up and ate all their porridge. Ok so team 1 Bear crawl across the parking lot (about 50′) and back while team 2 busted squats until they returned. Well after one round that was to cold. Second round bears out while team 2 planked. Ok that was 2 hot. O, I know…..Burpees. That was just right. Something about burpees for 1 minute sucks. And believe me, I hate burpees so I know.

All right tale #3 opens on a young madden sleeping in the woods. Any guesses where I went with this? AB blaster here I come. So while we all slept on our backs we went through the following in cadence: 40 flutters, protractor, 20 LCB, 20 left side LBC, 20 right side LBC. Ok at this point YHC hurt. A good hurt though…like when a good BM makes its way out.

Mosey to pulls up bars. In honor of Jack we climbed that Bean stock with 3 rounds of 10 pull ups each. Yes Opie, you have to bend your arms to do a pull up. Also, CSPAN looks like Simone Biles on the bars.

Ok to close lets hit more cinder blocks. The part of Humpty Dumpty here was played by a pile of cinder blocks. Ok, in teams carry poor broken Humpty back to where he belonged. Luckily for us his wall was 300′ feet away. While we were gone team 2 partied with some Moroccan night clubs. Lots of them. When we returned we noticed Humpty was quiet in the right spot so team 2 went to get him and bring him back. What team players

Moleskin

So I really just kinda make this stuff up as I go. I like to keep things fun not only for new members but for old ones. We all need a little recharge now and then. Thanks for having me out Geronimo. Opie is having a girl so lets pray for him, lets pray for our families, and lets pray for our country. If you haven’t been to one of my Q’s you are missing all of what you just read. See you guys in the Gloom.

Birdcage

As YHC was perusing the twittersphere, I was fortunate to be able to jump on the opportunity to Q The Coop. The Coop is a special place and is near and dear to me. Anytime the opp comes up, I am on it. Today all the PAX brought their A game and we had a new FNG from Cali that Gears EH’d. As a chiro, McKraken was named and his opportunity to serve just appeared before his eyes like a glorious sunrise coming over the horizon.

After some pleasantries and disclaimer, 16 of us were off.

Mosey through the parking lot with high knees, job, butt kickers, shuffle until we hit a stretch of pavement that beaconed to us for a COP.

LSS x 17 IC
Windmills x 12 IC
Merkins x 15 IC, slow count, hold
Peter Parkers x 15 IC
Mountain Climbers x 15 IC

Mosey to band camp.

Lined up on the goal line facing other sideline. Did scissors (basically a lower body jumping jack down the line, staying on the balls of your feet) to the other sideline. Shuffled to 25 and repeato at 50, 75, and goaline.

The Thang

Count off by 4s, some group of 5 and one of 3 when there where 16 of us….come on!!?

Break into small groups. Each group takes a corner starting at goaline and up to the 50 yard line.

5 Burpees, 5 Squats IC, and 5 Mountain Climbers IC. Move to next corner and do the number.
10
15
20
15
10
5

Circle up and spoke about empathy. Have to walk in ones shoes and have a personal relationship for true empathy.

Back to the goaline.

100 yd AYG. 10 bombjacks at the other side as a group.

Repeat two more times.

Line of for a bear crawl indian run towards COT.

Mosey after two runs to COT.

4 minutes of mary.

COT.

NMM

– Prayers out to Kiran for her battle.
– Think about your 2017 word, use it as a guidepost, have a PAX keep you accountable, they should know your word. Make your goals, set intentions, stick to them, if you break the intention, dont give up and refocus.

… both like bringing pain at the coop!  On this morning 11 men joined in the fun for a split last minute Q-tation.  It was a beautiful morning especially if you compare it to the down pour on Thursday.

They Message:  Take this time of the year to reflect, to look back over the year and assess how you did relative to your goals, how you have progressed, where you have regressed and look for opportunities to continue, change directions or to radically change in 2017.

The Thang:

Olaf was first up with his eloquent disclaimer and we were off moseying around the parking lot.

COP:

SSH
Mountain climbers,
Hillbilly walkers,
Goofballs,

Partner pushes, x4

Waterfall hipslap derkins X4

Then Olaf handed it off to Chicken Hawk that moseyed to the wall on the High Schools for some wall sits with morrocan night clubs, followed by 15 mule kicks and derkins, followed by another round of wall sits and morrocan night clubs, followed by 5 handstands

We moseyed to the parking lot for some cardio work with suicides

Moseyed to another part of the parking lot with a round of imprompt -Q where one person called out the most horrible exercise for the Pax while they ran around the parking lot then the next person called out and so on and so on….

Finally we ended with 3 minutes of Mary

COT

Welcome. you came no FNG’s you know I’m not responsible nor is F3. Time to work.

Lets mosey. while going at a brisk pace we throw in butt kickers, karaoke right than left, high knees. Keep moseying until bottom of hill and circle up.

Warm up with 50 side straddle hops, 20 IW’s, 20 CDD’s, 10 merkins, 10 windmills.

Mosey to side of school to the hill. 11’s bottom squats top Burpees.

Once finished plank at bottom for the six. Get on your six for decline big boy sit ups turn around for incline big boys also.

Mosey to sidewalk 2 sets of Indian bear crawls (crowd Pleaser) and a pusher favorite.

mosey to end of school, peoples chair for 3 sets of ten counts.

Partner up bottom of hill partner 1 does 50 burpees, 100 merkins, and 150 squats while partner 2 runs to top of the hill. Keep alternating until all reps are completed.

sprint to top of hill. max set of pull ups.

Jail break to COT.

Announcement: Convergence Saturday at The Yard. 0600 prerun. plus 3 different workouts starting at 0700. Joe Davis run Jan 7.

Prayers: Drop Thrill back issues, Bounce House Grandmother first Christmas since losing husband, Flat Tires M having Scope done.

11 of The Forts finest came to The Coop looking to sharpen each other on this fine morning. As CSPAN rolled in with The Prodigy seeking to find the Q, YHC was going over the disclaimer and he made the connection. There were some grumbles, hopefully your local cripple can still bring it and make each one of us better. Conditions were prime, disclaimer was disclaimed, and we were off.

Mosey to far parking lot on other side of NAFO with some dynamic work along the way.

Circle Up for warm-up

Hillbilly SSH x 30 (legs go front to back vs side to side, saves the Achilles, you should try it)
LSS x 25
Windmill x 20
Mountain Climbers x 15 hold
CCD x 15 hold
Merkins x 15 recover

Mosey to the circle for introductory 6 to 10 MOM

LBCs x 18
Flutters x 18
Xs & Os x 18
Hello Dollies x 18
American Hammer x 18

Inchy Crab (PAX line up in a line in reverse plank. Indian run with crab walks to front and plank)

Inchy or Itchy Bear (regular plank and indian bear crawls)

Mosey to SCES. Chicken Hawk introduced head fake. Went to pullup bars.

Partner up. 10 pulls ups and partner does 10 burpees. Switch. Repeato.

Mosey to wall at SCES.

Wall Tar Jai, Wall sits, inch worm BTTW, Derkins.

Mosey to bottom of the hill. Backwards run to the top. 20 bombjacks, mosey to bottom for 10 burpees. Rinse and repeat.

Mosey for some and AYG for others to COT.

NMM

Halfway through the WO, had some words on staying in the moment. It is easy to get out ahead of our thoughts and wish for milestones to occur, but it is the journey that we take each and every second of the day that counts.

PAX went around the horn for what we are thankful for.

Praises and prayers.

Great work men. Thanks and always an honor to lead and have you follow.