Category: Ring of Fire

Pre-Yeti (un)Limited Running… I promise!

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  • QIC: Chicken Hawk
  • When: 02/17/2016
  • Pax: Cash, Cake Boss, Socrates, What Did, Geronimo, Sasquatch, Double D, Gears, Carbomb, Destiny, Barry Manilo, Shelby, Skate or Die, Tater, Mission Impossible
  • Posted In: Ring of Fire

Sixteen men ventured to the COOP against better judgement on a damp morning to experience a little Chicken (Hawk) in the COOP.  We took a grand tour from one end of the coop to the other to experience all of the splendor called the coop (yes – pull up bars and all).  Apologies to the PAX because I swear I didn’t think we were going to run much but it turns out that was either a bad lie or a slight misinterpretation.  Oops!

The Message: Love

Encouraged the PAX to spend some time with John 3:16 in particular because it is really the gospel/ good news wrapped up into a single verse.  Pay special attention to the first part of the verse that “God loved the world”; not the perfect, Holy or righteous rather he loved the world and all the sinners in it (including you and I).  Also, pay attention to the part about “for those that believe”; take your belief beyond the head and into the heart and trust in God to provide and be your anchor in life.

Mosey to back of the bus lot and circle.

COP

  20 SSH

  20 Imperial Walkers

  15Windmills

   10 Merkins 

   25 Mountain Climbers

Mosey to bus parking lot for square dancing

Count off by 3, form 3 lines and Indian run to pull up bars

  Group 1 – run down hill and backwards up

  Group 2 – squats / bomb jacks

  Group 3 – goal stay on the bar, pull ups, leg lifts, dead hang

Mosey to play ground

 Group 1 – dips

  Group 2 – swing crunches

  Group 3- 4 rounds of wind sprints (half then full)

Mosey to other side of school to hill for Jacobs latter

  Start with 1 merkin at bottoms

  Bear crawl to the top of the hill

  7 mile kicks at the top of the hill

  Bear crawl back wards

Mosey back to other side of school

  Wall sit extensions in cadence

  Balls to the wall

COT

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PRE-BLAST: Uptown Lunch Gonna Funk You Up…

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Oh me, oh my…
The revival begins on Feb. 5 at 1130, and will continue on the First Friday of EVERY month going forward. PUT IT IN YOUR CALENDAR.
Location: Jason’s Deli in the Epicenter Uptown.

The 2nd F Uptown lunch had sputtered and maybe even stalled, but just like two good F3 men who don’t know when to quit (yes sir, may I have another?) Italian Job and YHC decided it was time to get serious and make it a thing again. (Because somewhere in my brain-damaged mind, seeing you fools in the Gloom isn’t enough…)

BUT! You say, can’t we go somewhere else? Jason’s Deli isn’t my favorite… Answer: It’s a free country. Do what you want. But WE will be here. Trust me, we wracked our brains to figure out the best spot based on seating capacity, price range, proximity, etc. This is the spot. The VSF is planted and this is the plan until further notice.
I mean, I get it. Jason’s isn’t exactly gourmet. Might not even be all that #FuelChallenge friendly, but kind of like First F stuff, if you came for the food only, you may be missing the point. So, spread the word to all your favorite Uptown-working PAX, tell it in the COTs, tweet it, etc., and get over there for some high-quality 2nd F.

Again, the details are above. To reiterate, Jason’s Deli in the Epicenter. The First Friday of every month. At 1130.

Questions? Concerns? Please feel free to bug Italian Job with that crap.

Otherwise, see you there. It’s Friday morning and we’re in the spot… Don’t believe me? Just watch…

Helmet, out.

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The Fort Fuel Challenge 2016

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Listen… We work out… Some of us work out most days a week.  So with all this working out, the question is: Why aren’t we shedding the love handles and the spare tire?  With the amount of physical torture we endure, we should be chiseled like a Marble Statue.

Alas, working out is only a portion of the plan… you have to stop eating garbage.

With that, I bring you The Fort Fuel Challenge 2016.  This is the new incarnation of what we did a little over a year ago (found here), but this time around you have experience on your side… I am not a professional, but we’ve done this before and have seen results.  YHC lost 7.5% of my mass (presumably fat), with the overall lead by Cash coming in at just shy of 10%.

The key to this isn’t calorie reduction (although that may be something you have to look into) and it isn’t about eating the same food every day for lunch.  You don’t need to starve yourself to see results, you just need to feed the machine the right fuel.  To feed yourself the right fuel, you need discipline and accountability.  That’s really what the Fuel challenge is all about…

So here’s the deal.  We are going to kick off on January 18th through February 29th.  This gives you two weeks to do two very important things… in fact, these are so important that I would propose that you cannot succeed in this program with out completing them:

  1. Clear out all the junk in your pantry/fridge.
  2. Get the M on board

Number 1 is easy.  Get rid of the junk now before you start.  Less junk means less temptation.  Eat it in the next two weeks if you have a problem with throwing it away, but get it out of your food storage before January 18th.

Number 2 is not as easy for some of us, but it is crucial.  You cannot do this in your house on your own, especially if your wife is eating a bowl of Ice Cream after dinner every night.  You will either come off as a self righteous prick or you will cave.  Neither of these is a recipe for success.  Get the M on board, she really wants to eat better too.

Base Program

The Fuel Challenge will give you a chance to test yourself with the support of your fellow men of F3.  And maybe after 6 weeks, you will stick to the plan (or much of it) in order to live a healthier lifestyle. The program will have a base list of items that are prohibited during the six weeks as follows.  This is mandatory and is really what will make the biggest difference in your quality of food intake.

  • No Fried Food
  • No Fast Food (inc. Pizza)
  • No processed snacks like Potato Chips, Candy Bars, Etc.
  • No Dessert
  • No Sodas or Sweet Tea
  • No Cheeses (including shredded, feta, or slices. Get it off your sandwiches and salads)(Cottage cheese will be allowed)
  • No Cream Based Sauces/Dressings (This Includes Fat Free Options for Ranch, Caesar, Alfredo, Etc.)

This seems like a significant challenge, especially for the road warrior, but you can do it.  You just need to be aware of what you are eating and plan.

You will receive ONE free pass per week – this could be a steak dinner, a pizza, etc. – no carryovers though, the pass can only be used that week – try to use your weekly pass in moderation.  Some call this a “cheat”, but use if you need to.

After week one, we introduce challenges, which are cumulative.   Some would argue the health benefits of a few of these, but I don’t think anyone can claim that limiting these items will have a detrimental effect on your well being.   Remember this is not about “dieting”, but about discipline.  Keep that in mind.

Here are the cumulative challenges:

Week 2 (and on) – No Red Meat
Week 3 (and on) – No Breads (Sprouted Grain is accepted)
Week 4 (and on) – No Pork
Week 5 (and on) – No White Starches (Potatoes, Pastas, White Rice. We’ll talk about substitutes)
Week 6 – No Dairy or Things Cooked in Butter

Just like last time, we’ve “modified as needed”.  Here are a few “Extra Credit” challenges for those so inclined.  These are not mandatory, so feel free to adopt whatever works for you.

  1. HC to F3 250.  For those that are at 2-3 posts a week, this could be a way to up your game.  Tracking F3 250 along with this attention to dietary details could be what takes your fitness (and physique) to the next level.  You can even track using this handy template.
  2. Implement Intermittent Fasting.  I’m planning on doing this and would encourage you to try the same if you can handle skipping breakfast.  There are numerous health benefits that are purported as side effects to Intermittent Fasting, but do your own research and try it if you think it makes sense.

Similar to last time, here’s how we’ll be tracking for accountability/encouragement from the participants:

  1. On January 18th, post your starting weight in the comments of this page. You have time to buy a home scale or find out where the one at your gym is. On the pending February 29th backblast post, you will post your weight using the same scale. This requires honesty and consistency. If you want to weigh yourself in the buff (don’t tell us) just do it both times. Same if it’s in underwear and t-shirt, swim trunks, etc. Having a scale also helps track progress along the way but is not the ultimate measure of health. You will need to post your weight on both posts. You will also track your weight on the My Fitness Pal page.
  2. Sign up for My Fitness Pal and download the app if you have not done so already (http://www.myfitnesspal.com/ ).  Enter in all of your information including starting weight. This will factor into your suggested daily calorie consumption. Send me (Gears) your MFP id so I can invite you to the group. You can reach me via twitter (@vinsonizer) or simply put the id in the comments below.  If you didn’t have enough options, you can just go to the following URL and request group membership: http://community.myfitnesspal.com/en/group/100013-f3thefort
  3. Track your exercise and calories on My Fitness Pal. If you see really good results, guys may want to go back and see how you did it. The app allows you to scan bar codes, enter in recipes and ingredients to determine calories, and already has a robust library of foods from restaurants and grocery stores.  You can also enter in weight goals and it will help provide daily calorie count, protein, carb and fat limits. You gain higher limits to stay on track with your goals by entering in your workouts.

One last comment to reiterate the above: If you are moved to do so, please view this as an opportunity to exercise not only physical/mental discipline, but also spiritual discipline. Any type of fast can be leveraged as a catalyst for prayer and worship, allowing the limiting of the desires of the flesh to remind us of our dependence on SkyQ. My personal hope is that this will be fruitful in all the self-dimensions of our personal lives: Heart, Soul, Strength, and Mind.

If you are ready to go, comment below

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The Ultra-vergence… Man, that’s a lot of vergence…

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(Poorly paraphrased from Dredd that AM): “Well, we [he and OBT] said, we’ll show up and if it’s just us two, then we’ll go do something else, but if they [the other invited Pax] show up, then we might have something and we’ll see where it goes…” (emphasis added)

That was 5 years ago. Now, we’re celebrating a new year, and we’re celebrating the 5 year anniversary (birthday?) of F3. Clearly, they had something…

As approximately one Pax for every day of the year crawled out of their clowncars and onto what may have been the wettest field I’ve ever been on, the energy was palpable. Friends from all over F3 Nation were reconnecting and new ones were being made, including an FNG from The Fort who apparently EH’ed himself (welcome Speaker)… There were smiling faces and shovel flags everywhere. The fun had started, but before long, it was time for the workout to begin…

As you can imagine, attempting to lead a group of 365 Pax is… well… ridiculous. It’s a little amusing to me that part of the whole reason Dredd and OBT broke off from the other workout group to create F3 was because the size of the group had become problematic and unwieldy. So, how should we celebrate 5 years of F3? Well, let’s see if we can’t have the most problematically-sized group come together and let’s try and make them follow instructions. (*COUGH* *GASP* *COUGH* You’ll have to excuse me, I’m choking a little on the irony…) Regardless, though, we warmed up, Dredd split us up into groups, and off we went. The workout, the “thang”? It was in there… We rotated through stations… there was some running, some ladders, some dips, some derkins, hills, burpees (of course), some other stuff… Was it the best workout I ever had? Well, it wasn’t the worst one for sure. But if you came for the workout, you may have overlooked what was happening.
As always, there were a couple of guys who were definitely there to prove they were fitter than the rest of us. That’s cool, you’re welcome here. There were a couple of guys who were clearly struggling to keep up at all. That’s cool, you’re welcome here. There were guys who wear blue collars all week long. That’s cool, you’re welcome here. There were guys whose net worth is that of a small country in certain parts of the world. That’s cool, you’re welcome here, too. Black, white, fast, slow, tall, short, rich, poor, fat, thin… all irrelevant. Welcome is what you are when you are here. It is this way because for that one hour, we all look basically the same (you know the uniform…) so you don’t know who is rich or poor or otherwise. For that one hour, we all basically act the same (unless you are Apache), we’re here to workout and fellowship a little. No one is elected, there is no hierarchy, no one is grading your performance… You know what it is? It’s because for that one hour, I believe, we are about as free as we can be in our modern, over-technologized, overcommitted, over-everythinged lives. We’re free from roles that weigh us down, free from the constraints that life and the world put on us… We’re just free to BE. That’s why we plant a flag, hustle, then take a knee at the end to give thanks to the SkyQ. That’s why we are proud to call ourselves a part of the Brotherhood of Minivan Centurions.

So, we converged, because I think somewhere deep inside we wanted to show our gratitude for this thing that has meant so much to us. Partly to God for leading us to it (or it to us, whichever), partly to the Redwood Originals for starting and sticking with it until it got to us, and partly to each other for continuing to push us to make ourselves more of what we were put here to do. I think that we came because there is strength in knowing and then physically seeing the fact that we are clearly not alone in this battle we fight. That at every turn, there is a man in a black shirt and running shoes that will help if needed.

Again, paraphrased very poorly from Dredd (right before the Ball of Man): “So now our job is to give it away. To share what has meant something to us. Because there are guys out there right now that you know who are crappy fathers, guys who are crappy husbands about to lose their marriages. There are guys who are crappy employees, or are otherwise just dissatisfied with their lives… and YOU CAN SAVE THEM.” (again, emphasis added)

To quote the immortal Forrest Gump: That’s all I have to say about that…

Until the next one…
Helmet, out.

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Clown Cars from the Fort for 1/1

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Gentlemen (and the rest of you):

I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.

That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.

Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/

Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).

AYE!

Helmet, out.

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I’m Dreaming of a Foggy?… Christmas?

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  • QIC: Geronimo
  • When: 12/23/15
  • Pax: Cheddah, Chicken Hawk, Cross Check, Duke Nukem, Geronimo, Ginsu, Patton, Sasquatch, Soctrates
  • Posted In: Ring of Fire

One truly awesome thing about the southeast United States is the prevalence of shorts weather at the end of December. Many PAX who have spent some time in the more northerly climes can probably agree that, while not always white, the end of December is for pants (maybe 2 pair) and you might be OK, if the wind isn’t blowing, and it isn’t a hunting trip, or Lambeau Field, or whatever. While I miss the hunting trips with my dad, I don’t miss all that snow, and I definitely don’t miss the bone crackin’ cold of NW Montana.

That said, 9 men with a desire to be stronger, came to the Coop outfitted in their short shorts and t-shirts on this, the eve of Christmas Eve. The lot lights clicked on, right on time, the disclaimer, and then the mosey.

Warm Up (didn’t include Hot Chocolate):

Mosey around the lot with some high knees, butt kicks, high skips, and backward running. Circle up for more fun.

ALL IC

SSH x 25

IW X 15

Carolina dry docks x 15

Moroccan night clubs x 17

Freddie Mercuries x 20

The Thang:

Part 1- Pyramid of Pain at the Pull-up Bars (like that alliteration)

Pull-ups then equal reps of Jump Squats following this pyramid:

2-4-6-8-6-4-2 (FYI that’s ‘only’ 32 pull-ups)

Mosey back to the lot for Part 2 – Four Corners of the Apocalypse

Corner 1: Partner calf raises x 10 each partner

Corner 2: Derkins x 20

Corner 3: Sumo-squats x 20

Corner 4: Perfect Push-ups x 10

Center: Burpees x 5

1 lap = Center, Corner 1, Center, Corner 2, Center, Corner 3, Center, Corner 4

3 laps with Max effort and Min rest.

Cool down with 5 minutes of Mary. All PAX lead their favorite core activity.

COT and BOM.

Moleskin:

I was honored with the passing of the site Q flag from Chicken Hawk to me today. I have come a long way from 4 months ago, when I could barely keep up with the guys that I considered the leaders. I looked to them for inspiration and for that push to get out there, even on the cold and rainy days. Why? Because I knew they would already be there. Maybe with a smile, maybe just a fist bump, maybe a full on bro-hug. They were there to help me be a stronger person, a better leader and friend, really, a better man. Now that I get to turn it around, I hope I can be that leader that inspires someone else to roll out and get a little better with me each day.

Prayers for everyone to stay focused on the reason for Christmas.

Geronimo! OUT!

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Yeti Preview Run…It’s a Beast!

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Temperatures are dropping and this thing is coming!  If you don’t know it by now, the Yeti CSAUP is coming to The Fort on 02.20.2016.  And it’s a Beast!  YHC and the brave few decided to give the Yeti track a preview.  If you don’t know what I am talking about, go HERE and get educated on this upcoming event.

The track was originally intended to begin at The Pantheon and end at The Reservation, but the route proved to be too dangerous for PAX, like most IL workouts.  Thus the route change has been made to include Pantheon-Ballroom-Coop-Run ‘N Gun-Pantheon.  All in all it is approximately 18 miles of suck!  We decided to give the new route a shot.  So off we went.

The Thang
We met at Pantheon at 0530 and began running a fellowship pace towards Ballroom. We passed Ballroom feeling confident but realized there’s another 15 miles ahead of us. Smooth running to The Coop to meet up with Geronimo and Sasquatch. Coop to RNG is another 6 miles and wave to the PAX warming up at WEP. RNG to Pantheon and another 6 miles to give us a little north of 18 miles total. The route is “fairly” safe with the caveat that you need to be on your toes from Ballroom to Coop on the Gold Hill Bypass. Once we add 4-5 pain stations, this will be the Epic beatdown of the winter.

Moleskin
*Cerrano is the Pace Master. All his splits are the same!
*Maximus needed some coaxing to keep his pace in check. This paid off for miles 17 and 18.
*Maximus is a lot smarter than he looks. He placed several water and fueling stations along the route beforehand. He’d reach behind a bush and pull out a bottle of water and a snickers bar. Well played!
*Crash can run 12+ miles with Pneumonia-like symptoms. He’s a man!
*Spider-Man just puts in the work! He’s all heart!
*Axl needs a name change to “Pit Stop”. Seriously though, he’s running mileage he hasn’t seen in 10 plus years.
*Sasquatch and Geronimo are fast! Period!

Other interesting notes:
*There are several things you should not eat the night before running 18+, we’ll leave it at that
*If you’re running in the Yeti category, start training, it’s not easy!
*From the past few weeks experiences, we’ll have several areas marked for when nature calls. I can’t speak highly enough of the QT facilities and staff
*We will have a conversation on safety the morning of the event. The safety of the PAX is number one!

Last Words:
*This will be a 4+ hour event, so plan accordingly
*Fort Mill BBQ will be opening early for a 2nd F event immediately following the Yeti (Ms and 2.0s are invited)
*We will have water stations but you may want to consider alternate fuels (gu, gels, jelly beans, etc.)
*There will be several opportunities to train long distances up to the event. Keep an eye out for tweets from myself, Crash and Cerrano
*If you’re not signed up, do it now before your #cyberbullied into it. Sign up HERE

Any questions? Hit me up on the Twitter Machine or in COT

Aye!
Zima

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Dark Side of the Moon to Comfortably Numb

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  • QIC: Corruption
  • When: 12/02/15
  • Pax: Mission Impossible, Crosscheck, Geronimo, Huckleberry, Legoland, Sasquach, Corruption(QIC)
  • Posted In: Ring of Fire

Seven of Fort Mill’s finest decided to make it to the Coop today.  Why were the numbers so small?  Was it because of the rainy, misty, foggy weather?  Or does the name Corruption, strike fear into the hearts of the PAX?  Geronimo was vying for HIM status as he ran six miles before we even began.  Sasquatch made the mistake of informing us that it was his 28th birthday.  So we served up a nice Burpee suprise.  Despite the conditions we all worked hard, and we all got better.

 

 

The Thang:

Mosey to the Front parking Lot – 20 Seal jacks, 20 Morrocan night clubs, 15 windmills, 20 Mountain climbers.  1 round of the Murican Clock.

Line up on the First Line:  Buttkickers to the 50.  High knees to the end.  Karoke to the 50 facing the school reverse face street to the end.  Lunge walk to the 50 Sprint to the end.  Bearcrawl to the 50 sprint to the end.  Crabwalk to the 50 sprint to the end.  Burpee broad jump to 20 sprint to the end.

Mosey to the pullup bars.  Partner up.  Partner one does wall sits while partner 2 does pullups to failure.  50 total pullups.

Mosey to the top of the hill.  Partner one Runs to the stop sign and back/ Partner 2 does LBCS.  Run/ Squats, Run/ Drydocks, Run/ Jumping Lunges.

10 Burpees OYO

Squat Webb to 5

Indian Run full loop around student parking lot.

10 Burpees OYO

20 Flutter Kicks/  20 Rosilitas

8 Burpees OYO

20 XOs OYO

10 American hammers

 

Prayers for Legoland’s sister as she continues her battle with Cancer.

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The Coop – Shinning the light in da gloom around us

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  • QIC: Cake Boss
  • Pax: Pebbles, Chicken Hawk, Socrates, Patten, Barry Manilow, Corruption, Rebel, Ginsu, Sasquatch, World Wide Leader, Vanilla Ice, General, Skate or Die
  • Posted In: Ring of Fire

It was a gorgeous Wednesday morning and so that meant it was time to hit The Coop! The Coop is one of the best AOs in The Fort and probably offers more terrain than we could ever cover. Thanks Chicken Hawk for the opportunity to lead.

As the PAX arrived and we stood in the parking lot of NAFO, the lights began to flicker on. It brings to mind our calling to be the salt and light of the world, and especially the light that the SON provides us in all of the darkness of our lives. As France is under attack and we all may be in trials and storms personally, it can get very dark, but Jesus shines light on the darkness and we are to reflect that light in our lives and in all areas of our lives.

The Thang:

20 Mtn Climbers, 20 SSHs, 15 windmills

Mosey up to Front of Parking lot by traffic light

Plank on Curb, 10 Peter Parkers, bear crawl across median to other curb, 10 parker peters, bear crawl back, 10 Carolina Dry Docks, bear crawl back, 5 diamond merkins

Mosey to XCross/band field and count off in 1’s and 2’s; from center of field

1’s – 10 merkins run across field up steps 10 donkey kicks and back

2’s – run to endzone 10 merkins, run to other endzone 10 donkey kicks, back to center

Flap Jack

1’s run one way and 2’s run the other way for 4 corners (each corner do exercise)

15 merkins, 15 CDDs, 15 diamond merkins, 15 wide arm merkins

1’s – Run across field, bunny hop up steps 10 donkey kicks and back

2’s – LBC’s till 1’s get back

Flap jack

Mosey to Circle and plank

20 low slow squats, Indian run around circle, 20 low slow squats again, Indian run other direction

Mosey to parking lot where Band Truck is:

1’s suicide sprints, 2’s burpees till 1’s are back…..flap jack

Mosey to ROTC building

3 fast rounds of 1 Pullup, 2 Merkins, 3 LBC while alternating LBC’s, Flutter kicks, Rosalitas between rounds.

COT:

Great PAX today! Chatter was low but still going on out there. The typical announcements for Christmas Party, Thanksgiving convergence, Middle/High Scholl workout, Gladiator games and check the email for all the stuff.

Prayers for hurting families, sick and injured and for France and innocent lives being taken.

Thanks and be the light in times of darkness. Don’t fall prey to this world and the bandwagons of darkness, rather be positive and Shine the Light!!

CB

 

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#Abundance of … Pain, Vets, Leaders, Everything

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  • QIC: Mission Impossible & Double D
  • When: 11/11/15
  • Pax: Chicken Hawk, Skate or Die, Heisman, Seventh Heaven, Vanilla Ice, MacGyver, Destiny, one-Niner, WWL, Huckleberry, Elmer, Sasquatch, Barry Manilow
  • Posted In: Ring of Fire

15 Pax posted on Veteran’s Day to #TheCoop for a painful reflection on the often overlooked #Abundance that surrounds us all 24/7.  A quick word from YHC on the theme as the stragglers gathered.  A cliff note version of the Disclaimer since there were no FNGs.  Intro to Mission Impossible for his 1st rodeo as warm-up Q.  And we launched…

The Thang

Mission Impossible at the helm

Mosey to elementary school back lot.

COP — SSH x20, Windmill x10, IWs x25, Moroccan Nightclubs x25, Merkins x10, Mtn climbers x20

Hand off to YHC

10 Burpees OYO

Guest Q by Vets of the Pax

Bombjacks x10 in cadence (brought to you by Heisman)

Low slow squat x10 (courtesy of Vanilla Ice)

Back to YHC

Mosey to front elementary school parking lot

Core sequence – misc planks and plank jacks

Line up along curb at side of parking lot

Sprint to center stripe & back 4x with Merkins x5 on return (increasing to 10x, 15x, 20x)

Sprint to center stripe & back 4x with squats x5 on return (increasing to 10x, 15x, 20x)

Sprint to center stripe & back 3x with Derkins x5 on return (increasing to 10x, 15x)

Sprint to center stripe & back 3 with Monkey humpers x5 on return (increasing to 10x, 15x)

Sprint to center stripe & back 2x with Wide arm merkins x5 on return (increasing to 10x)

Sprint to center stripe & back 2x with Jumping lunge x5 on return (increasing to 10x)

Sprint to opposite side of lot and back

Repeat core sequence

Mosey to pull up bars (backwards up the hill)

Split group for Pull-ups x10 / People’s chair (flap jack)
Rinse & repeat

Mosey to high school building & line up along wall

Donkey kicks on wall x10

People’s chair

Donkey kicks on wall x10

Run home

COT

NMM

T-claps to all of the veterans with us this morning (Heisman, Vanilla Ice & Seventh Heaven).  Thanks to each of you for your service.  AND (as highlighted by Heisman at COT) thank you to your families who sacrificed and endured through your period of service/deployment.  Same for all the vets and their families among The Fort pax and beyond.

T-claps to Mission Impossible for breaking the ice as warm-up Q today.  Nice job, brother!  Best way to lock down the lessons is to jump back in again soon.  Reach out to any regular Qs or site Qs to get yourself in the queue.

Not quite Kotter, but welcome back to boot camp for WWL.  Nice to see you back in COP after weeks and weeks of running.  Running & boot camp work well together – one balances out the other.  Hope to see you out again before #Kiawah.  Good luck to you and others in final weeks of training!

Final comment here on the #Abundance theme for the day.  As many know, this is my word for 2015.  This year has undeniably been a year of #Abundance for YHC and family…way too much #Abundance to begin to list.  And yet, my mindset more often than not this year has NOT been defined by my recognition of this #Abundance.  Furthermore, my perspective on #Abundance has often taken the form of “more”…more fun, more pleasure, more money, more stuff, more accomplishment.  In short, more about me or mine in visible and/or tangible terms.  And even within those realms I have certainly overlooked a crazy number of blessings.  But what I’ve completely overlooked this year has been a different flavor of ever present #Abundance…countless intangible blessings I’ve received such as mercy, forgiveness, patience, love from God and others.  And with this realization, what do I need now?  Even more…more mercy, more forgiveness, more patience, more love. How humbling that I have so much and yet I need so much more.  Where is #Abundance in your life?  What are you overlooking?

Always an honor to lead.  Thanks for following.

 

 

 

 

 

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