The PAX arrived slowly as YHC watched the cars roll into NAFO. The clock struck 0515 and away we went….some PAX had to chase us down to SCES. 18 PAX ended up joining the fun!!

Cheddar tool the Q for the initial COP

• 30+ SSHs, 10 Merkins, 15 IWs, 15 Wind Mills
• Cake Boss @ Q – 16 CDDs, 5 1 Arm Sprawl or now 3 legged Dog (each arm), Sumo Squat, 3 more 3legged dogs each arm

Mosey to Play ground

Grouped in 1s 2s 3s, Pax rotate through each station 2 times

• 1s – Suicides
• 2s – Swing Crunch Merkins
• 3s- Pull Ups

Circle on Bball Court for 20 Bomb Jacks thx to Chg Order and Trucker

Mosey to front of school for some more stations

• 1s – Clean & Press Cinder Blocks
• 2s – Step-Ups
• 3s- 10 Curb Merkins each arm

2 rounds and then;

• 1s – Tri Extentions
• 2s – LBC’s
• 3s- Dips

2 rounds and then mosey back to other side of school

• BTTW, Wall Sit, BTTW, Merkins, BTTW

Mosey to Tires behind Pull-up bars for a little football drills

• Spint, backward peddle, Sprint, backward peddle around 4 tires 4 times

COT

Awesome to have Chicken Wing visit and catch up. Proud of you brother and always a home for you in The Fort!!

Rebel and YHC talked prior to wheels up about how those with less seem to go over and heyond their expectations, where as those of us with full ablitites, take advantage of our health and ablities. Point is to take care of yourself but strive to reach and do more then expected. Dream Big and go get it!

Announcements: 40 Day Challenge, Mudrun Sign ups, CAH workout Saturday afternoon

Prayers for sick, deaths, stuggles, work issues, and praises for all our blessings.

Thanks again to Chicken Hawk for the opportunity and looking forward to what this PAX can do and accomplish with the 40 Day Challenge.

Cake Boss

Gorgeous crisp morning with 22 strong including 1 FNG and an Area 51 rover.  Welcome FNG “Huckleberry” brought in by Anchorman and a much appreciated post by one of my best friends, Area 51 “Cold Cuts”. Absolutely love this AO – so many options and we took a nice tour.

Mosey to parking lot beside the grinder…

25 SSH

20 IW

15 WM

20 Moroccan Nightclubs

Mosey to incoming drive and grab a curb

“Rolling Thunder” – this is something I  thought up while escaping my office chair at work yesterday…

Merkin on the curb, left hand high in plank position and then reach it all the way around to a dip position, perform a dip on the curb and then roll back over into Merkin – repeat x20

So much fun we did it back up the hill x20

Mosey to the Grinder

Sprint 50 yards, 50 LBCs

Sprint 50 yards, 50 Freddie Mercury

Sprint 50 yards, 20 CBLs

Sprint 50 yards, 10 Turkish get-ups

Count off in 3s and Mosey to ROTC building

Group #1 – Burpee Pull-ups

Group #2 – Run Hill with 20 squats at top and bottom

Group #3 – Jack Webb’s Hiney (1-2-3 with the 3 being high knees, 2-4-6, 3-6-9, etc…)  this counts as higher math for most of the Pax.

2 min. rotations first time around

3 min. rotations second time around

Mosey to starting point

15 Hello Dolly

20 LBC

1 min. true plank on elbows – they really oughta smooth out that parking lot!

COT with announcements (Mud Run) and prayers (Pax co-worker going through some tough times).  Taken out with praise for the ability to be able to workout with a great group of men on such a fine morning.  Always an honor to lead such a group of men – praise for the opportunity.

22 men posted on a beautiful morning at the Coop!

The Thang:

Mosey to Sugar Creek Elementary

High Knees, Butt Kicks, Karaoke left and Karaoke right

Circle up

Cherry Pickers x20, CDDx15, IWx20, Merkin x10, Windmillx20, Mountain Climbersx20, Parker Peterx10,Peter Parkerx10

Mosey to pull up hill for reverse locomotion Jacobs Ladder with Burpees at top working down from 7

Mosey to Parking lot for a round of Sally Merkins

Mosey to band field for X marks the spot and partner up

Line up in middle of field. One partner runs to the corner while the other does an exercise until each man does each corner.

Exercises: 1. CDD  2. Mountain Climbers 3. Lunges 4. X/O’s

Mosey to parking lot for backward bear crawl

Mosey to ab lab

Windshield Wipers x10, LBCx20, Boat/Canoe

COT

It was great to have my Virgin Coop Q and utilize a new venue.  It is always a pleasure to work out with such fine men and pillars of our community!

Praise for all the men that have stepped up to be leaders both inside and outside of F3!

Welcome to FNG Hamburglar

13 Lucky Men showed up at the Coop for a Physics Lesson in Kinetic Energy by YHC.

The Problem: It was COLD… 24 degrees cold.  So cold that YHC was rusty on the COP calls to start.

The Solution: Generate heat by being in constant motion.  Spread your wings boys… we’re running.

FNG present, so somewhat more formal disclaimer, then we took off.

The Thang:

Parking Lot Lap with some High Knees and Buttkickers.

Circle up then warmup w/

• SSH x 20
• IW x 15
• Windmill x 10
• MNC x 15
• Crab Rolls x 12

Mosey to practice field for sprints and Burpees (10 per sprint)

• 100 yd
• 200 yd
• 200 yd

Mosey back to top of the lot, then crab walk halfway down, bear crawl remainder

Karaoke to Pull Up Bars for Partner Hills w/

• 2 Pull Up Burpees (Repeat x3)

Mosey down to the wall for Partner Laps around the playground w/

• People’s Chair
• Wall Donkey Kicks
• BTTW

10 Bombjacks OYO (Thanks Cable Guy)

Mosey to top of Parking lot for Ab Lab w/

• LBC x 20
• Freddie Mercury x 12
• Gravediggers x 10 per side

NMM:

The PAX were especially gracious on my rusty VQ for the Coop (even Cable Guy) and everyone kept up well (only 10 counts given were after 200 yd sprint Burpee combos).

Future Q notes:

• Crab Roll is a lot harder to call in cadence than expected.
• Nothing good ever happens on the practice field (Credit: Chicken Hawk)

I’d like to give special props to Lugnut for running with me this morning in the partner work… he outpaced me on the last lap (RESPECT!).  Also good EH by Destiny to get Biscuit out as FNG is subfreezing weather.

I am honored to be allowed to lead and find that I always get more than I give.

Announcements:

Friday at Eternal Church Offices behind Zaxby’s @ 0600: Santini speaking on Finding Purpose in Your Work

Oral Cancer Awareness 5k on Feb 7 in Baxter

Banks Trail Middle School Benefit 5k on Feb 28.

Prayers:

Praise for Spitz’s wife recovering from car accident and prayer for my Sister in Law’s treatment for Cancer.

21 Pax showed up on the uncommon weather day, above 40 degree morning to greet a front end loader on the pavement at NAFO high school.  While many would argue we could take out the loader directly, all opted to shift their running and let the loader pass by while the “redneck” yelled something unrecognizable at 21 PAX wearing black….. “you might be a redneck if…..”

Santini on Q –

Drop for Mountain climbers, mosey to SSH, mosey to pavement to greet the loaders.  COP with intentional stretches.  (no wasted moves workout)   Focus on the importance of quality not quantity.  Imperial Walkers, mountain climbers, merkins.   Move to Pain Platoon.

Squat sequence with unnamed squat exercise for purposes of church lobby.  Squats on the balls of your feet, rotating right and left legs.  (trust me – they suck).  Moved to Rolling Merkins, back to pain platoon squats, lunges, series of sprints, then jumping merkins, Burpees OYO,

Wrap up with more squats, LBC’s CBL’s, flutters and a sprint back to COT.

12 brave pax posted to The Coop to have their feathers ruffled.

The Thang

Warm up run w/karaoke down to stop sign at SCES

COP — Mtn climbers x20, IWs x20, SSHs x30

Mosey to covered walkway behind school

Bear crawl to first post, backward lunge walk to next post (alternate all the way to school building)

Plank sequence

Retrace route with backward bear crawl to first post, forward lunge walk to next post (alternate all the way back)

Plank sequence

Run to pull up bars and partner up
Partner 1: continuous pullups
Partner 2: run to top of burm across the street and back (flapjack)
(three cycles)

Plank sequence

Mosey to Automotive Ed building

People’s chair

Balls to the Wall

Grab a tire from the pile:
Overhead press x10
Decline merkins x10
MakTIRE N’Dyae x10
(rinse & repeat & return tire)

Run to high school building

People’s chair

Wall donkey kicks

People’s chair

Partner up again
Partner 1: continuous sumo squats
Partner 2: run to JROTC flag pole and back
(rinse & repeat)

Run to rock pile near stadium and grab a rock
Russian Twist w/rock x10
Flutter kick x20
Russian Twist w/rock x10
Hello dolly x20
(return rock)

Run home

COT

Naked man moleskin

YHC’s first Q at the AO fka Abundance of Pain was the perfect setting to unpack my thematic word for the new year – #Abundance (see John 10:10).  The gospel’s promised abundance of life is right in front of us everyday – if we choose to see it.  It is ever-present in large ways and small, we just have to get the messages of our culture and the pressures brought on by expectations to stop dominating our thoughts.  Abundance is here and it is not about perfection.  Strive for progress, not perfection. Then see the abundance emerge.  And respond with gratitude and generosity.

It was an honor to lace up as Q with this group for the first time in 2015.  Thanks for the invite Chicken Hawk!

The pax admirably tackled the tires with plenty of zeal.  That pile is fodder for many more rounds of pain….hated to leave it so quickly after only a small morsel.

Thoughts and prayers with those pax going under the knife — Package and Backdraft.  Godspeed!

On a seasonable morning, brisk by recent standards 15 Pax participated in a thorough beat down by two men that personify #HIM by stepping up and planning their VQ.  There was definitely and air of change that surrounded the gloom as there was some creativity with some new exercises and a push to turn over a new leaf in 2015 and become the men that God wants us to be.

The Thang!

COP

25 Side Straddle Hop

10 Merkin

15 Alternating Shoulder Taps (aka Atta Boys)

15 Carolina Dry Docks

15 Dolly

15 LBC

15 Freddy Mercury

15 Flutter Kicks

Jacobs Ladder

Sprint from one light post to another and start with 1 Imperial Squat Walker increasing to 7 total after each visit

Sprint back to first light post and do 7 merkins decreasing to 1 after each visit.

Hand off to Old Bay…

Suicide Burpee Study

• Mosey to band practice lot (cones already set up at 30, 50, 70 yards)
• Partner up, size doesn’t matter
• Part 1 – 100 Merkins
  • Partner 1 starts on 100 merkins while partner 2 runs to 30yard cone and back. Flapjack.
  • When team reaches 100, plank up until 6 finishes
• Part 2 – 150 Plank Tucks
  • Partner 1 starts on 150 plank tucks while partner 2 runs to 50yard cone and back. Flapjack.
  • When team reaches 150, plank up until 6 finishes
• Part 3 – 100 Bombjacks
  • Partner 1 starts on 100 bombjacks while partner 2 runs to 70yard cone and back. Flapjack.
  • When team reaches 100, plank up until 6 finishes
• 10 count for recovery

Wall work

• Mosey to wall (NaFo monument in front of stadium)
• Pax grab piece of wall for People’s Chair with following distraction exercises
  • Arm Clenches
    • In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
    • Rinse and repeat to 10
  • Moroccan Nightclub – 10 or so
  • Recover
  • Arm Clenches
    • In cadence, (1) Pax lift arms, (2) squeeze fists and tighten muscles in arm, (3) release arm/hand muscles, and (4) lower arms.
    • Rinse and repeat to 10