Great crowd this morning. Sasquatch, Goose, Kielbasa, Huckleberry, Peabody, Casey Jones, Spitz, Sugarbug, Harry Carey, Wegmans, Chicken Wing, Dixie Chicken, Snap Hook, Crawdaddy, Router, What did, Training Wheels.

Here goes:

Mosey to the black top for warmup.

WARMUP

• 30 Side straddle hops
• 10 double count Merkins
• 20 Mountain Climbers
• 20 Peter Parkers
• 20 Low Slow Squats
• 30 Moroccan Night Clubs
• 10 Windmills

Mosey past the pull up bars to the bottom of the hill by the Elementary school.

THE THANG

• Partner up.
• Partner 1 runs up the hill and does 10 pull ups. P2 stays at the bottom of the hill and does 10 Merkins then elbow planks until P1 gets back.
• Flip flop
• Rinse & repeat x2
• Partner 1 runs up the hill and does 10 burpees. P2 stays at the bottom of the hill bear crawls up the hill to the first tree and then back down the hill (backwards) then elbow planks until P1 gets back.
• Flip flop
• Rinse & repeat x2

Mosey to the wall.

• Wall sits
• 10 4 count arm raises
• 5 burpees
• Wall sits
• 10 4 count arm raises
• 10 Merkins

Mosey back to the pull up bars

• Back to partners
• P1 does pullups to exhaustion
• P2 does wall sits
• flip flop
• P1 does 10 toes to bar
• P2 does wall sits
• flip flop

Mosey to COT for…….Captain Thors all the way to 5 x 20.

Done.

7 pax were American enough to realize they are ENTIRELY too much food over the weekend  and needed to burn some of those dogs off… or they were like me and their M reminded them regularly how much they were eating and guilted them into getting back into it… either way… 7 showed up in the gloom at The Coop to begin the morning with YHC, who was just excited he didn’t accidentally go to Tomahawk…

The disclaimer was given and we began with a mosey around the parking lot and then circled up to complete the warm up in cadence: 20 SSH, 20 Moroccan Night Clubs, 10 Peter Parker, 10 Parker Peter, 10 Windmill. We then mosey over to the wall at the school to begin the fun

The Thang:

People’s chair on the wall with 10 counts from one end of the PAX to the other followed by horizontal planks with feet on the wall for 10, raised to 45 degrees for 10 then BTW for 10… this was so much fun we did it 2 more times.

Following this we mosey on to the bus circle behind the elementary school and circled up. I happened to leave some 10 lb weights in the vicinity so we decided to have one PAX run the loop with the weights while the remaining PAX completed an exercise. The action went like this:

1. Merkins

2. Squats

3. LBC’s

4. Donkey Kick

(it was about here that Sasquatch astutely pointed out this workout is shockingly similar to my HIIT plan from last Friday… hey it was a holiday weekend and I did change a few small things…)

5. Mountain Climbers

6. Dips

7. SSH

8. Inch Worm Merkins

9. Flutters

10. Plank Jack

11. High Knees

12. Lunges

13. Dry Docks

14. Bomb Jacks

15. American Hammers

Then we mosey back to COT and had some time for Mary. Completed LBC’s, Superman, Box Cutters and John Travolta’s in cadence. Then we circled up for announcements and prayer.  Lots of talk about prayer for marriages and our youth standing against suicide.

Things I learned from this Q

1. PAX do pay attention and remember past workouts… at least for 5 days…

2. My 45 degrees and BTW are very similar… not sure which measurement is off…

3. Entirely too much about Spitz…

It was fun! Thanks for coming out and joining me!

The Panda Express (JRR Tolkien) showed up at The Coop looking for some Chicken for his new Stir Fry Recipe. The Mongolian Midget was disappointed to learn that there weren’t any chickens at this Coop, just 18 of The Fort’s finest. Disclaimer given and off we go.

The Thang

Mosey lap around the parking lot with high knees, butt kicks, and toy soldiers.
Circle up on the Band Lot for some COP:

20 x SSH
20 x Mountain Climbers
Plankarama
10 x Peter Parkers
10 x IW
15 x Moroccan Night Clubs

Line up on the Goal Line for a Merkinside. 5 Merkins then run to the 25 yard line and do 5 more Merkins. Run back to the goal line and do 5 Merkins. Run to the 50 yard line do 5 merkins. Run back to the goal line and do 5 Merkins. Run to the opposite 25 yard line do 5 merkins. run back to the goal line and do 5 merkins. Run to the opposite goal line and do 5 merkins. run to the starting goal line and do 5 merkins and then plank when finished.
Rinse and repeat with 5 Carolina Dry Docks instead of Merkins.

Mosey to the front of the ROTC building for some Dora 123. Partner 1 does the exercise while partner 2 runs the bus loop.
100 Bombjacks
200 Squats
300 LBC’s

Mosey to the backside of the ROTC building for Dead Hangs and People’s Chair. Hang as long as possible then tap someone out of the wall sit.

Mosey back to the flag for 1 minute of Burpees

COT and BOM

Announcements – Burpees Challenge for CAH start tomorrow (link in Newsletter), Bowling for Gringos still needs teams (newsletter as well), Tolkein spoke about Speed for Need – Links here:
http://f3nation.com/2017/05/25/preblast-speedforneed-inaugural-race-american-4miler-7417/
http://f3nation.com/2017/05/12/speedforneed/

Prayers – Truckers M and their family with the loss of Mother-in-Law yesterday

Moleskin
1. Thanks SugarBug for having me fill in for Jiffy today. Always love coming out to lead at this AO as there are so many options of things to do between the Band Field, ROTC bars, hill between Nafo and Sugar Creek. So many things one can do while there.

2. Thanks Tolkien (aka the Panda Express) for making it out to The Coop today and sharing more about SpeedforNeed. I know our brothers in The Fort will do our best to support this in any way possible.

3. Make sure you are getting the weekly newsletter. A lot of amazing things going on in our Region and Rock Hill.

4. My challenge to you – If you have not posted to another region, my challenge is to get out of your comfort zone and go post somewhere else. I know we do a lot of awesome things here in The Fort, but other regions are doing those great things as well. And some do things a little bit differently. Can always pick up some new workout ideas by posting to a different region.

Shanks out!!

The night before, YHC put out a public service announcement stating that the PAX would be instore for a memorable, painful experience.  I was pleasantly surprised that 23 of The Fort’s finest we eager for their #DailyDownpainment.  What a great group who continue to inspire one another.

With a disclaimer disclaimed, we were off.

Mosey through the lot in a serepentine formation with mostly running, some dynamic warm-up in between.  We ended up on the “Band of Brothers” lot for our warm-up.  Trademarking anything in ” ” today!

Circle Up.  All IC.
Smurf Jacks x 20
Monkey Humpers x 20
Single Leg Hops x 40 on each leg
CDDs x 15
Peter Parkers x 15
Parker Peters x 15

Mosey to driveway entrance for some curb work.
Right Hand Curb Merkins x 10 IC
Curb Derkins x 10 IC
Left Hand Curb Merkins x 10 IC
Curb Incline Merkins x 10 IC

Spent for now. Mosey to the “Ring of Fire”

While planning this workout, YHC should have factored in more PAX being present, which fortunately ?$!, extended the pain to exhaustion.

PAX formed a circle on the sidewalk round-a-bout and while the PAX were doing sets of Merkins, Planks, Plank Jacks, a PAX would run around the circle and the next exercise of the three would be performed. With 23 men, that was 7.5 rounds of fun.

Glad that being over, mosied to the Sugar Creek hill for partner pushes up the hill. Switch halfway of the hill. 10 Burps at the top. Rinse and repeat.

Finally, with the pull-up bars calling out, we split into 3 for a BTTW, Wall Squat, and 10 Pull-Up round. 60s for the BTTW and WSs.

AYG to COT for final 2 minutes of Mary.

COT.

Announcements were a plenty.

Don’t forget about the Monday Murph at NAFO. 630.
June CAH Burpee Challenge.
Ya had to be there.

20 High Impact Men, including two 2.0’s, took to the COOP today see what maturity was all about. With no FNG’s present and many friendly faces, the disclaimer was given and we were off.

Mosey around the parking lot doing the following exercises:

• Butt kickers
• High Knees
• Karaoke facing the school
• Karaoke the football field

Circle Up for COP

• 25 SSH
• 15 Windmills
• 15 Imperial walkers
• 15 Peter Parker’s
• 15 Parker Peters
• 15 Mountain Climbers

Finished up COP and headed over to the band field in the parking lot. A perfect 100 yards were marked out.

Standing at the goal line, the 20 pax spread out arm lengths apart facing the opposite end of the field. The thang:

Bear crawl to the 10 yard line. 1 merkin IC. Resume bear crawl to the 20 yard line and 2 merkin IC. Repeat sequence all the way to the opposite goal line for a total of 100 yard bear crawl and 55 merkins.

After a 10 count YHC reflected on the fact that we just did 55 merkins together. This put us in the respectable category of life. Not yet being 55, but knowing that this train is headed there, it’s important to be intentional about how I get there. How I mature. How we mature. What actions I do, the words I use, the course I take are reflection of my maturity. With the pax, we need to be mature and hold one another accountable for our shared goals and the paths we’re on.

Next up..Bear crawl to the 10 yard line. 1 big boy sit-up IC. Resume bear crawl to the 20-yard line and 2 big boy sit-ups IC. Repeat sequence all the way to the opposite goal line for a total of 100-yard bear crawl and 55 big boy sit-ups.

Time to try something new. Pax partnered up, size didn’t matter and toed the line of the goal line. Partner 1 was to sprint to the 20 yard line, plank it up and and Partner 2 sprint and jumped over Partner 1 to the 40 and plank. Partner 1 gets up and sprints over Partner 2 for another 20  yards. Repeat to the end zone.

After this first sequence, which was chaos but a fun way to exhaust the pax, I shared with the pax that life comes at us fast. Most times faster than we would like and sometimes faster than we can handle. As we reflect on the monthly theme of maturity, I reminded the pax that we need to learn to slow life down. The events that come as us fast and seem critical need to be handled, but in a controlled manner. We need to get organized, think 43 feet of road ahead and execute that plan.  So….

We did it again. This time in control and with a focus on execution. We might have been a little slower, but we went the same 100 yards with flawless execution.

After another 10 count, it was time for:

Partner 1 crab walks to the 50 while partner 2 does bomb jacks until P1 makes it to the 50. P2 sprints to the 50 while P1 does bomb jacks. When P2 gets to the goal line, P1 sprints down.

We were feeling pretty spent at this point but we had 8 minutes left. One more pass down the field was warranted.

Partner 1 lung walks to the 50 while partner 2 does SSH until P1 makes it to the 50. P2 sprints to the 50 while P1 does SSH. When P2 gets to the goal line, P1 sprints down.

With time approaching, we mosey the long way to COT.

Announcements:

–       All AO’s on Friday and posting at the Baxter Harris Teeter at 0515. Post and follow up with a 3^rd F convergence at the eternal church. The topic is maturity. Be mature….and show up!

–       This Saturday….we have the cannoli run. See Bolt. We have the Paradise AO launch at 0900 at Steele Street Park. See Deacon and show up.

–       The Fort Mill Care Center can use some volunteers for grass cutting. Think about volunteer your lawn mower and hour.

Praises:

–       Geronimo has provided site Leadership for the coop for the past year. Thank you. Sugar Bug is picking up the reins. Let’s support him and get out there.

Prayers:

–       Destiny’s business partner is undergoing some serious blood tests. TAP to her.

SYITG,

WhatDid

It was a dark and stormy morning…..actually more dark than stormy. As the PAX began to arrive, everyone was standing there with the same question in their mind – who’s on Q?  After a bit of jest, the pot of “oh wait, that was this week” began to boil over.  Yes, I was on Q.  Yes, I thought it was next week.  Yes, I saw Geronimo’s pre-cruise picture on Twitter to no avail.  No worries, I hastily took claim of the Q, dropped a disclaimer, and off we went.  Moseying away from the entrance to the NAFO football stadium, we completed some walking lunges followed by karaoke around to the front of the school.  We continued the mosey, ending with an accelerating sprint to a spot that looked just right for warm-ups.  The PAX circled up and completed SSH, merkins, squats, peter parkers, parker peters, Moroccan night clubs, and planks.  We then proceeded to the front entrance of the school, where we broke into 3 groups of 3 with the first row of each group completing a 2 light-pole suicide (which also served as the timer), the second group completed 10 merkins followed by plank-jacks, and the third LBCs.  Rinse and repeat.  After some 10 count action to catch our breath, the PAX mosey’d to the bleachers near the lacrosse practice field for 25 dips (OYO).  The PAX then proceeded to the marching band practice field, where they completed 10 yard intervals including bear crawls, alternating reverse lunge walk, reverse bear crawls, lunge walk, crab crawls, broad jumps, burpee broad jumps, side lunge walk (left), side lunge walk (right), sprint to the end zone (10 yds LOL).  The PAX then mosey’d to the auditorium entrance to the school and completed derkins on the benches (AMRAP).  After a little more 10 counting, the PAX proceeded to the side of the gymnasium for wall fun.  Wall sits, wall planks with hands on the wall, more wall sits, and wall planks with feet on the wall were all completed to the rhythmic sounds of each of the PAX calling 10 counts.  The PAX got up, shook out their legs and mosey’s to the bus loop entrance to the school and weaved in and out of the pillars holding up the overhang.  Repeato.  Just when you thought we were done, the PAX mosey’d to the back of the school near the outdoor seating area, challenging themselves along the way by sprinting between 2 light poles.  After completing 30 step-ups on each leg, the PAX mosey’d (and sprinted again) to the staircase in front of the auto shop.  Two rounds of partner wheel barrels up the steps and then mosey’s to a nice section of pavement for a 10 count plank waterfall.  Upon completion, we mosey’d back for COT.  Count-o-rama, Name-o-rama, announcements, prayers/praise, and BOM.

Thank you Geronimo for the opportunity to ImpromptQ!!!

Starting to think there is no love for YHC as Q. it was 05:11 and there was only cornhole and YHC (and cornhole was asked to bring a special coupon). Deacon comes out of nowhere rucking some extra miles, and then Sasquatch and Crab cakes pull in at last second.

NAFO Ruck WO – Trucker Q: 1 40lb & 1 60lb sandbag. Ruck with coupons around parking lot until COP (14 IW, 14 squats, 20 merkins, 14 morroccan night clubs), continue ruck to intersection with ROTC bldg. Drop coupons – Bear crawl as a unit until Q says merkins, continue BC until Q says merkins, ect.. end near path. Lung walk back for coupons and ruck to Elem School to telephone poles. 20 squats, 10 merkins. Head over to the poles and grab gurney. PAX thought we were about to use a telephone pole with only us 5!! Head fake!!! Coupons on gurney and ruck to other side of school for wall sits and merkins. Sasquatch introduced us to a new wall sit – toes up – they hurt!! Ruck with gurney to pull up bars. Each PAX max pull ups w/Ruck then did squats till 6 was done. Repeat w/o ruck, then repeat w/ruck one more time. Ruck with gurney around parking lot with station stops of merkins and squats.

Trucker

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)