Trespassing at the Coop

  • QIC: Sasquatch
  • When: 11/16/16
  • Pax: Kielbasa, CarBomb, DropThrill, ChaChing!, TheFridge, HarryCarey, McGuyver, SkateOrDie, SnapHook
  • Posted In: Ring of Fire

10 Pax rolled up to the Coop- clean minds and to my assumption clean records until Disclaimer was proclaimed at 0515 and we mosied down AO Jones Blvd to the access road across from the Greenway and up to the NAFO fields. The Sasquatch is very attuned to all of his outdoor surroundings and has discovered the secret entrance to the Falcons cave to do the THANG.

The THANG

Dynamic warm-up: honeymooners and downward dogs (howling at the semisuper moon), then 20 yards each- knee to chest, heel to butt, heel to waist, inch worms, bear crawl, walking lunge, side lunge step overs, high knees, butt kicks, high skips, 4 build-up sprints from hashmark to hashmark

Circle-up- in cadence- 20 squats, 20 merkins

Bleacher run up/down each stair case followed by 10 merkins in cadence at an incline

Mosey out of the cave and back to pull-up bars: challenge was 2-5 pull-ups alternating with partner for 3 consecutive mins and then same for 2-5 toes-to-bar versus knees-to-chest

Mosey back to COT.

Prayers for our Nation, prayers for Sasquatch secretary s/p knee surgery, prayers for father in-law with elevated PSA, and prayers for co-worker in ICU due to stomach mass.

TClap |
0

Shuffle Left, Shuffle Right, Catch Your Partner

  • QIC: Old Bay
  • When: 11/09/2016
  • Pax: Chickenhawk, Training Wheels, MacGyver, Huckleberry, Chicken Wing, Geronimo, Nomad, Peabody, Old Bay
  • Posted In: Ring of Fire

Despite a very late election night to determine our 45th POTUS, 9 pax found their way out of the fartsack and landed at the Coop for a beatdown. The temperature was in the mid-forties, with enough cloud cover to generate a fair amount of ambient light. Disclaimer was issued and pax moseyed down to Sugar Creek for Warm-Up.

Warmup COP

  • SSH x30 (IC)
  • Mountain Climbers x20 (IC)
  • Windmills x10 (IC)
  • Low Slow Squats x20 (IC)
  • A few other exercises that have escaped me

The Thang
Ladder on the hill heading up from Sugar Creek to NaFo. Cones were placed at the 1/2 way and 3/4 way points.

  • Crab cakes at the bottom (1 to 7)
  • Bombjacks at the top (7 to 1)
  • While running up, switch to shuffle left at first cone, and shuffle right second cone

Mosey over to Sugar Creek playground for partner catch-ups. Partner 1 does moving exercise down driveway toward a sign, partner 2 does stationary exercise (10 reps), then runs to catch up with partner 1. Flapjack until sign is reached, then repeat coming back. We did 3 sets of this:

  • Broad jumps and flutter kicks
  • Lunge walks and donkey kicks
  • Bear crawls and mountain climbers

We wrapped things up with some partner 100s (running loop around playground)

  • 100 Dry Docks
  • 200 LBCs
  • 300 Squats

True honor to serve as Q this morning. Thanks Geronimo for the opportunity, and for great support of the pax.

TClap |
3

BurpeeMerkinHops, oh my

  • QIC: Tchaser
  • When: 10/19/2016
  • Pax: CSPAN, Longshanks, Trucker, Pusher, FNG Undertaker, Geronimo, Kielbasa, Skate Or Die, Griswold, Chicken Wing, Huckleberry, Nomad, WhatDid, Harry Caray, Peabody, ChaChing, and Kimbo
  • Posted In: Ring of Fire

18 men face the gloom of Nations Ford High School this morning for some down painment on the hill by the ROTC building. Pre-Q advertising promised it was going to suck….and it did.

Warm up lap with buttkickers, high knees and shuffles. Circle up for 25 SSH, 20 little arm circles (the shoulders would need a decent stretching), 10 IW and a plank series to knock the dust off. Mosey to the bottom of the ROTC hill.

    The Thang

Part 1:
1) Lunge walk to the top of the hill
2) Wobbly mosey back down
3) Reverse Lunge walk to the top of the hill
4) Even wobblier mosey back down
5) Count off in 1s and 2s

Part 2:
1s stay at the bottom and do 5 diamond merkins, 5 regular merkins, 5 wide arm merkins then sprint to the top
2s go to the top and do 10 pull-ups then mosey to the bottom.
Flip flop
Rinse and Repeat x 5
LBCs until the 6 comes in (I think we got in 40 double counts)

Part 3:
Round 1 = 10 BurpeeMerkinHops (triples) then sprint the rest of the way to the top and mosey back down. (BurpeeMerkinHop = Drop down to merkin position and thrust yourself up and forward 3x in the merkin position then complete the burpee)
Round 2 = 10 BurpeeMerkinHops (doubles) then sprint the rest of the way to the top and mosey back down.
Round 3 = 10 BurpeeMerkinHops (singles) then sprint the rest of the way to the top and mosey back down.
Round 4 = 10 Burpees then sprint the rest of the way to the top and mosey back down.
Round 5 = 10 Burpee Broadjumps then sprint the rest of the way to the top.
Once at top, Curb Release Squats (squat down to a sitting position on the curb, raise your feet off the ground, then stand back up) until the 6 comes in.

Mosey to COT

Prayers for family and injured Pax. Announcements include all the madness on Nov. 19th and the Christmas Party. Read your newsletter. AN oxygen deprived CSPAN took us out with the good word.

Welcome FNG “Undertaker” – RESPECT! Another fine Pusher EH.

At some point in the BurpeeMerkinHops series, Longshanks tweaked his back – prayers for a quick and easy recovery.

Thanks for the opportunity to lead a very fit group at the best all-around AO in the Fort Region. Honored and humbled.

Tchaser out!

TClap |
0

My “V” was taken by 23 PAX during Tunnel of Love….and now I have an infection

  • QIC: Olaf
  • When: 10/12/16
  • Pax: Peabody, Photo Bomb, Chicken Hawk, MacGiver, WhatDid, ChaChing, Straight Up, Digger, Harry Cary, Mission Impossible, Drop Thrill, Java, Kielbasa, Training Wheels, Bird Cage, Back Draft, Chicken Wing, SkateOrDie, Ginsu, The Fridge, Cross Check, Geronimo, Olaf
  • Posted In: Ring of Fire

Weather: Clear but a Brisk 41 F.  That is 5C Kielbasa

Some may recall the crazy amount of energy and enthusiasm that YHC possessed prior to the start of what will go down in the record books as “The Greatest VQ Ever*”, when I say record books I mean the short amount of memories I possess from a mere two months of being part of this crazy F3 journey to become a “HIM”.  It might be a self-proclaimed title but that doesn’t make it any less true seeing that its the only VQ I have ever been a part of.  Back to the surplus of energy and enthusiasm was made possible by the sheer desire to stay warm and to not let my Q school instructors, CSPAN and DoubleD down.

Two minute call was made as the mumble chatter was starting to increase as the PAX started to question why a full sized 8.5 by 11 sheet was needed just for one weinke.  Then at the one minute call I heard someone say “I am getting back in my car because that weinke is laminated so he is way too prepared for pain punishment.”

05:15 sharp the disclaimer was disclaimed, no FNG’s were identified so it was time to build a snowman but first.

Geronimo had arranged some accent lighting on a perfectly placed shovel flag that looked like it should have been in a movie so some recognition was required.

Pledge of Allegiance by 23 HIM’s strong on a cool pitch black morning never sounded so patriotic.

Our first mission before we could really get the party started was to find a bunch of Cindy’s.  Everyone was thrilled that because of such a strong turnout there wasn’t enough blocks for everyone however the groan in unison after YHC stated that “I was afraid this might happen, Its OK I just so happen to have ten 50lb sand bags in the back of my truck” made me feel like they really appreciated my preparation efforts.  Nobody likes to be left out.

Mosey to the traffic circle near the front of the school to circle up for some loud counting and laughter.

SSH X 30

Moroccan Night Club X 30

Windmill (slowcount) X 22, why 22 because where I come from you always give 110% baby.

Hillbilly Walkers X 22

Mountain Climbers X 22, side note when you’re Q’ing for the first time and not really used to counting while exercising it becomes quickly obvious that you are going to run out of air at some point.  So when a veteran asks you to speak up multiple times after he can hear that your heart monitor is bouncing off the rev limiter its best to not oblige.  I am not going to call the veteran out but his name rhymes with Chicken Hawk.

Since we were doing warm up a rama in a traffic circle it was only natural that we finish off the warm up with a bear crawl loop and since that was such a crowd pleaser we went ahead and attempted a bear crawl backwards loop.  No joke I had to call an audible at the half loop point because snowmen were not made for bear crawl, and the theme of the month is mercy.

Next was a crowd favorite the Circle of Merkins.  Cindy the cinder blocks and Sandy the sand bags will never forget the morning they were groped by 23 of the finest HIM’s in the Carolinas.   Think staggered pushups using cinder blocks and sandbags.  The first loop caused a deep burn so why not go for another one.  Probably close to 70 single count merkins within a 5 minute window. Its Friday and my chest and shoulders still hurt before the Brothership.

Next we partnered up and took Cindy and Sandy out dancing with Standing Masson Twists 25 each direction.

Go to the bullpin and call out  Marvin Gay, Barry White, and R Kelly because it was time for the Tunnel of Love.  Think the peoples chair with arms extended with a soul train line / Indian run mix.  Only instead of busting out your favorite new dance moves; bear crawls and alligator crawls were on the playlist.  The slower the bear crawl the more torched my quads and shoulders got so naturally we suffered through two full tunnels.  Goal for next time is to make it around the entire traffic circle.

Everyone’s shoulders were dying so on to running around the front loop while other partner performs Cindy pull through. Flapjack before carrying Cindy and Sandy back for COT.

It was an honor to lead such a great group of men and to give back to F3 what I have been freely taking for the past few months. I have an infection and the only prescription is more Q’ing.

Remember Proverbs 27:17 * [27:17]

Many thanks to the leaders of the Q school and for Geronimo for giving me the invite and for ChaChing for HL me when I needed it most.

Aye,

Olaf

 

TClap |
0

FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

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

10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

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

10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

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

10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

==============================================================================
10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

TClap |
0

CSPAN =@F3TheCoop = Arkloader & ShadowBoxing

  • QIC: CSPAN
  • When: 09/21/16
  • Pax: Chicken wing, MacGyver, Pikachu, Red Card, Fridge, Kielbasa, Griswold, Java, Fire Marshall Bill, Snap Hook, Bigglesworth, Huckleberry, Skate Or Die, Crosscheck, Mission Impossible, Stang, Sasquatch, Longshanks, Geronimo, Olaf, Chicken Hawk, What Did, Old Bay, Cha-Ching, Nomad, and Harry Cary.
  • Posted In: Ring of Fire

I missed last week’s Q because I was in Colombia, so I picked up this Q from TChaser-Hilbully

Disclaimer

Humid and 75 degrees

No warmup and a very long run around parking lot, the Team of Statisticians had it at .65 miles, felt like .75 to my ankle.

Line up on the paved band lot goal line for 30 minutes of #Arkloader with all of my favorites and a variety of #mumblechatter, every man tried to stay with us, I included all my favorites and only had had to call an audible on the ladder of windmills. #AWFULGROANING

This was an #oldSchool cardio heavy workout without a bunch of burpees/nonsense, but the smelled of victory was thick in COT, so I know the weike worked.

We then started shadow boxing for 3 rounds, followed by 2 rounds of sprints = Fight or Flight

Mosey 1/2 wat to COT for some partner boxing practice

Jailbreak to COT

COT/ Prayer or Praise/ BOM

Naked Man Moleskine

Today my sermon was about #Accountability http://f3nation.com/2016/07/07/accountability-4/ and finding someone who is not your wife, not your best friend, and yet cares enough about you to hold your selfish sinful self accountabile. Used the analogy of Bigglesworth and my half-A$$ boxing to show that he knew I had better effort in me, and called me on it. Pour yourself into your #Blade and #Stone relationships in #Whetsone, your friends deserve it, and it will make you a better man.

Geronimo thank you for the invite, and keep me on your Q schedule,
AYE!
CSPAN

TClap |
0

Three Amigos Imprompt-Q

I finally figured out that CSPAN was out of the country at about 10 PM the night before. I’m sending out reminders, trolling his social media, finally clued into the fact that he was in Columbia, SOUTH AMERICA. Duh-huh! So, I guess this calls for a different plan.


The Thang
Plan A

Super leg day. Drill bits with lunge walking between
Station 1 squats
Station 2 burpees
Station 3 tuck jumps
Station 4 good mornings
Station 5 calf raises
Station 6 Apollo Ohnos
REPEATO

Plan B
Involve new PAX that have successfully avoided haven’t had the opportunity to lead.
Decided Plan B was the way to go today.

Geronimo
Warm-up
Mosey around the lot for some toy soldiers, high knees, pointy toes, pointy heels, side shuffles and a little COP

Kielbasa
4 Corners
Corner 1
100 Morrocan Night Clubs
100 Raise the Roof

Corner 2
100 Squats
100 Calf Raises

Corner 3
50 Merkins
50 Diamonds

Corner 4
100 LBC
100 Freddy Mercuries

Leg Breaker
ABC
Station A
Walking Merkins for 4 parking spots

Station B
Pull-ups to 10 or Failure

Station C
Isometric Lunges 25 each side

Harry Cary
Grab Bag
Peoples chair with Arm raises
Curb merkins 1 hand on curb 10 each side
BTTW for 2 x 10 counts
Peoples chair with indian-run action
-All PAX hold peoples chair with hands down and against the wall
-All PAX move to the right, against the wall holding peoples chair
-Extreme right PAX stands and runs to the left end of the line and joins back in
-Keep rotation until all PAX run
Mosey back for some Mountain Climbers and Box Cutters

Count-a-rama

Pledge of Allegiance, Because our country is Awesome and sometimes we need a little reminder.

NMM

I guess I’ll put this here. I didn’t really want to do Plan A. After BRR the past weekend, I was still a bit out of sorts and while a quad busting workout usually sounds good to me, I just wasn’t feeling it today. That’s when I remembered that I’ve been looking to get more of the regular NAFO crowd involved. Why? Because when you have skin in the game, then you care about something that much more. And when you care about something, you want to stay involved and maybe even get others involved. I like to work out by myself, but I really like to work out with the PAX. When December and January roll around, I want 18 of the PAX out at the Coop like there was today. Getting HIMs like these guys who I just picked out in the Gloom this morning, I hope will do that. The awesome thing was, I got exactly zero people who said No when I asked if they could lead for 10 minutes (unless you’re Kielbasa, and you want to do 100 of everything). That’s another reason that I keep coming out here at oh-dark-thirty most every morning.

 

FNG Picachu son of Red Card. I don’t think he even broke a sweat, and he’s 11. WHAAAAAT?

Prayers
Sasquatch’s secretary Kay, knee replacement
Clark Kent’s wife 1st baby due soon, after many miscarriages

Geronimo!

TClap |
0

Shiny New Toys

  • QIC: Chicken Wing
  • When: 09/07/2016
  • Pax: Chicken Hawk, Skate or Die, Geronimo, Cash, Sasquatch, ChaChing, Olaf, Birdcage, Deacon, MacGuyver, Huckleberry, Kielbasa, Training Wheels, Leg Breaker, Toucan, Destiny, Nomad, Harry Carry, FNG - Griswold, Chicken Wing
  • Posted In: Ring of Fire

Dark Helmet is to blame for this wienke. He left detailed instructions on how to find our newest tool to inflict pain upon us. With these blocks now in place, YHC had to get them quickly in the rotation. Knowing that we would most likely be over 11, the wienke called for a mixture of blocks and another torture device. As YHC is relatively unoriginal, likes pain, and is attempting to add running back into the daily diet, The Michigan made logical sense last evening.

As the predawn hour descended upon us, it was a cool morning with headlights, clown cars, and a great group of PAX to take on the challenge.

Parter up. Parnters mosey to block pile, P1 grabs block and mosies to the band lot. Drop coupons at the a few yards behind the end line, to be used later, and circle up for a warmup.

Warmup all IC
SSH x 50
Mountain Climbers x 25
LSS x 15
Windmills x 15

The Thang –
10 x 100 yard dash (100% for all sprints, first two were an exception at 75% for a warmup)
After first down and back, P1 does block merkins and P2 does regular x 10. Next down and back switch. Rinse and repeat. On last odd sprint set, did a 10 second rest.
8 x 80 yard dash. P1 did Block Merkins, 8 on each arm. P2 Diamond Merkins x 8 IC.
6 x 60 yard dash. P1 did Block swings, 6. P2 peoples chair.
4 x 40 yard dash. P1 did Block Presses, 4 IC. P2 Plank.
2 x 20 yard dash. P1 and P2 did 2 Partner Merkins IC.

There was a lot of talk of spilling merlot, but the PAX truly got better today and pushed on another through.

Parter 2 grabs block and returns to coupon pile. P1 moseys next to P2.

COT.

Great work today men. Humbled by the PAX who pushed through and accepted the challenge. This was not an easy Q, so appreciate all those who did so with Grace.

Thanks for the honor to Q.

Prayers/Praise –
– Cash on new job
– Chicken Hawk – CAH, Katie chipped tooth on bike ride.
– Grace is theme, prodigal son. Took inheritance, lost it all, father took him back with open arms
– Michael Keaton for struggles with business and wife’s sickness
– Kelly – prayers for journey to the next stage of life
– Ray – 7 yr old with two months to live.

TClap |
0

PRE-BLAST: 4th Annual The Fort Invergence!

On September 30, come and join your F3 brethren from Fort Mill, Tega Cay, Lake Wylie, York, Rock Hill, and Indian Land as we celebrate four years of F3 in the Fort Mill area.   We will have a great meal and enjoy presentations from our local F3 leadership,  Aye, men, this is a great opportunity to learn more about F3 and get together with your brothers  in a relaxed, non-sweaty setting.  It’s a ‘can’t miss’ event so mark your calendars now and plan to be there!    No M’s on this one – just the Pax.

What:  Fort Mill Invergence (4th anniversary party)

When:  Friday, September 30, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)

Please use the link below to RSVP and list what food you will bring:

4th Annual Fort Mill Invergence Dinner Sign Up

 

TClap |
0

The Coop (The Fort) – One time at Band Camp they had pain stations!!

  • QIC: Cake Boss
  • When: 08/24/16
  • Pax: CSPAN, Nomad, MP, Chaser, Backdraft, Chicken Wing, Huckleberry, Photo bomb, Cash Flow, Chicken Hawk, Deacon, Harry Carry, Cross Check, Package, Zimeran, Drop Thrill, Geronimo, Kielbasa, Skate or Die, Sasquatch, Toucan, Jiffy
  • Posted In: Ring of Fire

The Coop is a special place. It is a huge campus with so much pain to be had by all. I feel like we mosey to the same areas of the campus such as the hill and pull up bars. As much fun as they are, I like to be an equal opportunity AO Q and use up the campus as much as possible. So I went to the Band Lot where we always go too. Oh well next time I’ll take us somewhere different. At least today everyone came for bootcamp. Lately with all the Ruck guys I can’t tell how many we got and not. 23 today at The Coop and we all worked hard, had some good fellowship and tuned up our bodies and souls. Disclaimer and away we go……

Mosey around school lot and follow the leader……

  • Butt Kickers
  • Toy Soldiers
  • Butt Kickers
  • Mosey
  • Shuffle L/R
  • High Knees
  • Mosey
  • COP
    • Side Straddle Hops
    • Merkins
    • LBCs
    • Plank
    • Diamond Merkins
    • Freddy Mercurys
    • Wind Mills
    • Low slow squat
    • Moracan Night Clubs
    • 1 set of suicides

Take little mosey to the Band Lot. Divide up into 3 groups. 3 lines of 5 pain stations about 20 yards apart from each other. each group will work through each line and back. Then switch lines until each group does all 3 lines. Confusing…..I know….I don’t know what I’m doing!!

  1. first set: 2 rounds
    1. 50 Calf Raises
    2. 40 Russian Twists
    3. 30 Dips
    4. 20 Seal Jacks
    5. 10 Box Jumps
  2. Second Set: 2 rounds
    1. 50 LBCs
    2. 40 Freddy’s
    3. 30 Hello Dolly’s
    4. 20 situps
    5. 10 Leg Lifts
  3. Third set: 2 rounds
    1. 50 Imperial Walkers
    2. 40 Squats
    3. 30 SSHs
    4. 20 Merkins
    5. 10 Donkey Kicks

I mentioned to the men that we should not get caught in the snare to compare. Our culture loves to point out that everyone has something better than we do or we need something to prove ourselves, when in reality we need to stop looking at the external things and look at the internal things. Knowing what is going on in someone’s life is more important to know than what car they are driving or all the nice vacations people take. Be grateful and joyous for the blessing in your life and don’t compare to others as we do not know what is truly behind the scenes.

Thank you Geronimo for the Q. Great AO and honored as always to lead.

Prayers for Drop Thrill and his work situation as he is looking for a job. Prayers for Zimmeran’s co-worker who lost her brother suddenly and reminder for us all to not take life for granted.

Sept 30 4 yr bday for the Fort Party at Greenway!

CB Out!

 

TClap |
0