The Coop / NAFO HS is still a venue under construction, but the weather was perfect, as the overnight rain was gone, a glorious gift of a morning, we started with a quick prayer.

Mumble chatter was high as Package and Jekyll were both doing stand-up comedy.

We started with a long walking warm-up as most of us did the PT test the day prior, we transitioned to a snaking jog along the best quality of the parking lot. I needed the stretch…

Old School of warm-ups to include including SSH, IW, Squats, a ridiculously long plank series to include Mtn. Climbers, Peter Parker, Parker Peter, too many to list of stretching…repeato with no break, choose to drop to your knees and get a scab…eventually you will start wearing gloves…or stop your whining…doubtful on either…more comedy routines…more laughing…we probably should have done a set of bomb jacks in there somewhere.

Jog to grinder

We did down and back 100 yards of almost everything, crowd favorites were the bear crawl & lunge swap at every line down the field…totally stupid…so we also did it backwards going back…no more comedy show or laughing…more reps…more speed…more ark loader…I started to have fun…kind of seemed like nobody else was except Chicken Hawk & Chicken Wing and they are crazy…

Main Course was a series of sprints both going forwards and backwards. Total time was about 20 minutes of straight sprinting, I knew the oxygen levels were dropping when WWL could not figure out if we were coming or going, which in turn turned into another comedy show…he did win that round. Clydesdales got the advantage of 5 or 10 yards, Spackler, McGruff, and Pebbles were lights out fast those rounds. During the races we had a good variety of winners, next grudge match is Backdraft and McGyver both were flying this morning pacing off the Chickens. I really enjoyed the sprintfest…sorry about your sore legs tonight…not really.

We did ABLAB which always causes #bowelquiver after sprints, everybody turned cowboy and got through it.

Long sprint race to the flag, Boy Band was jetting strong #RESPECT

The Pledge of Allegiance

Lots of injuries and prayer requests…stay strong in HIM, He is walking beside you, and who should you really fear as all things are possible through HIM

COT-Ball of Man-OUT

A 205 and sub 7 minute mile 46 year old Devil Dog felt young sprinting with the young bucks this morning, appreciate the opportunity to Q at The Coop, I am a living example of #F3Counts

Well, it started off as a typical morning at The Coop

Menthol was the Q and anxious for kickoff

Cable Guy was his typical noisy self

Funhouse & WWL were on a date, I don’t think I have heard them both talk that much… ever…

Menthol was our highly motivated Q and off we went into The Gloom, we jogged down to the elementary school, made a couple of laps around the playground doing a variety of stretches, high levels of mumble chatter, Cable Guy was crop-dusting, Package was talking smack, Chicken Hawk and Chicken Wing were rallying the group, we were on the move back up to NAFO when Menthol misjudged the speed bump…and pop…man down.

We all performed a variety planks for a few minutes while Menthol tried to shake off the pain…but it was obvious to us that he was hurt, Menthol tried to fight through but to no avail, Menthol limped to his truck, and handed the Q to me.

As of 1500 today Menthol is reporting that he is still swollen and in a great of pain, and please keep him in your prayers.

With me on Q we jogged up to the band grinder, completed some additional planks, and ran a Michigan and a California. Michigan is 10 x100 yard dashes, 8 x80 yard dashes, 4 x40yard dashes, and 2 x20yard dashes. A California is all backwards, 1x 50 yard dash, 1 x40 yard dash, 1 x30 yard dash, 1 x20 yard dash. My legs were starting to get tired…just saying I have gotten some extra sleep this week…just saying…if you have any doubt, just check my 19 little brothers reminding me not to sleep through my Q via repeato twitter blasting.

We went back for Dealers Choice ABLAB. Made about 75% of the group, as Chaser enjoyed himself with his long plank and counting routine, pretty funny and slightly painful.

The Pledge of Allegiance

COT-Ball of Man-OUT

Get well Brother Menthol

16 men were enduring high humidity and a case of swamp A$$ to prepare for our country’s 238th Birthday.  The challenge to the men is declare independence from this world by living like Daniel through being obedient to God.  Learn to be dependant on God rather then acceptance of this world.  What is holding you back from declaring independance?  How would your life look different if you did?

Mosey a short distance for a little COP

25 -SSH, 21 – Imperial Walkers, 20 – Carolina Dry Docs, 20 – Mountain Climbers, 15 – Toy Soldiers, 15 – Monkey Humbers,

Mosey to pick up a weapon (Cinder Block) for each of the Pax and mosey to the bottom of the hill at Sugar Creek

Partner up and complete the following routines for each partner group.

50 burpees while partner runs up and down the hill with cinder block then switch

75 bomb jacks while partner bunny hops up and down the hill with cinder block then switch

100 merkins while partner high knees up and down the hill with cinder block

Mosey to the flower boxes while carrying the Cinder block over head

10 – thrusters w/ block, 20 – step-ups w/ block, 30 – squats w/ block, 40 – tricep extension w/ block, 50 – Calf raises w/ block, 60 – Bicep curls w/ block

Mosey to the curb for some AB Lab with blocks… while holding block over head

30 seconds each – LBC, Freddi Mercury, Hi Lo Flutter, Hello Dolly, Protractor

Partner up on the wall x2 rounds

Partner 1 – Wall sits with the block while partner 2 completes 3 wall climbs rotate then repeat.

Announcements:

Slow Burn Friday (5:15) at Chickfilet (6:30) with Game Plan following (Daniel Chapter 2)

7/17 – The Ranch launch at Springfield middle

7/26 – Rock Hill convergence with The Fort

9/26 – Invergence 2yr B-day of The Fort. More to come!

Cake Boss at the helm came into the gloom of The Coop looking for some moonlight to shine on the AO. It was going to get dark and scary and I did not want any of the 10 PAX to cry for momma in the dark. There was some mumble chatter about snakes and fire ants as we took the hill, but they soon realizied the pain took their mind off the chance of bites.

The Thang:

SSH, IW, Mtn Climbers, Squats

Mosey to driveway

Lunge Walk, Side Shuffle right, Side Shuffle left

Mosey to hill on side of football Stadium

Bear Crawl up hill-Mosey back-Burpee at bottom up to 5 burpees

Mosey up around baseball field

Wall sit against fence waiting for PAX

Mosey to driveway behind Bball Statium

Partner #1 suicides

Partner #2 step up on tire

Rinse and repeat 2X

Hit the Sled

From Plank position, roll right hit sled, all 5 stations-rinse and repeat

From Plank position, roll left hit sled, all 5 stations-rinse and repeat

Plank

Peter Parkers

Mosey to bleachers

Partner #1 Run up right side down left side of bleachers X 5

Partner #2 wall side against dugout

Flip/Flop

Rinse and repeat

Plank

Merkins

LBC’s

Wide Arm Merkings

Freddy Mercury’s

Diamond Merkins

Mosey to Flag Poll for pledge of aligence

Wall sit on fence

Balls to the fence

Squats

Balls to the fence

Mosey to hill on side of football Stadium

Bear Crawl up hill-Mosey back-Burpee at bottom up to 5 bomb jacks

COT

Had a straw-man plan and talked to the men about having a plan for those unexpected moments that we never want to deal with or not ready to deal with.

Loss of a loved one, loss of a job, tragic accidents, storms that destroy homes. What is your plan and where do you find strength?? Flip it around, and what if you were gone and how would your family carry on? Have you led them as we should? Do they have your values and life lessons to get through? Do you and your family know the Sky Q and have a relationship with him to deal with all these situations?

Advice is to get into a relationship with Sky Q and prepare your family to know him and the peace and comfort that comes with him, that will carry you through anything.

Game Plan Fridays at 6am – Book of Daniel – Come join in!!

6/26 – Slow Burn Workout – meet at Chickfilet 5:15, hit Game Plan post workout.

7/17 – The Ranch-Colts and Mustangs – Boot camp and running working at Springfield Middle – needs Q’s for running and boot camp

The Thang:

Mosey to Upper Lot for COP 1.

SSH x 21, Squats x 21, Mtn Climbers x 21, Peter Parkers x 15, Parker Peters x 15, Merkins x 15….in no particular order.

Mosey to Band Parking Lot.

Routine 1…..Lunge 1/4 of Lot, Karaoke 1/4, Lunge 1/4 and Karaoke 1/4….Sprint return.

Routine 2…..Bear Crawl 1/4, Crab Walk 1/4, Bear Crawl 1/4, Crab Walk 1/4…..Rinse & Repeat to Start.

Routine 3…..Karaoke 1 Lap, Karaoke (Opposite) 1 Lap, Sprint back to Line.

Mosey to Playground.

Satellites…….1 Lap & 15 Merkins, 1 Lap & 30 Merkins, 1 Lap & 45 Merkins, 1 Lap & 30 Merkins, 1 Lap & 15 Merkins.  Sore Shoulders.

Mosey to Flag for Ab Lab.

Who knows what we did.  Blacked out for a minute and Decibal took over.

Something about Gravediggers, Putin’s, LBC’s…..all foggy.

Finished with a flurry of SSHs…..100 to be exact.  Crowd pleaser.

Thanks to all the PAX for the prayers and thoughts of Shore while he is down.  He is up walking laps in the Hood today.  Back to school by week’s end.

Thanks again Brothers.

Beacon shared a pre-workout message about making choices in our lives, relative to how we respond to adversity. Essentially, we can rise above, like an eagle, or we can “quack” about it and do nothing else, like a duck.

Deuteronomy 32:11

Link to the full messge :    http://www.drelko.com/inspiration.html

The Thang

Mosey to the teacher lot

SSH x 20

High Knees x 10

Mountain Climbers x 10

Butt Kicks x 10

Cross-legged Squat (Delete from “list of good ideas for F3 exercises”)   Only a little mumble chatter about this one

Mosey to bleachers @ LAX/soccer/band field for Dips x 15 OYO

Partner up on the field for DORA 1-2-3  (Crowd Pleaser)

Partner 1 runs across field and to the top of the wooden stairs

Partner 2 starts exercise. Switch when Partner 1 returns.

Repeat until :

100 Merkins (total)

200 Squats (total)

300 LBCs (total)

Mosey to top of hill @ SC Elem

Stump Jumpers x 10

Rock Hoppers x 10

Shoulder Touch Planks x 15

Mosey to (near) the bottom of hill @ SC Elem

Lock arms w PAX and lunge walk, up the hill (about 10 lunges)

Same thing back down

Burpess x 10 OYO

Jailbreak back toward Shovel Flag

LBC x 10

Heel to Heel Crunches x 10

V Ups x 10

Russian Twists x 10

Hello Dolly x 10 (YHC will be reviewing the difference between Hello Dolly and Rosalita)

Rosalita x 10

Half PAX runs from one light pole to the next, while other half does Merkins

Repeat x 3

Smurf Jacks x 10

Moleskin

YHC was honored to have a chance to Q at The Coop (first time Q-ing there) and wanted to bring something different. DORA 1-2-3 seemed to do just that. We need to make sure we are careful when we use those stairs…those suckers got slippery! Only a little ribbing during the Hello Dolly/Rosalita mix-up. YHC appreciates that.

After sitting in the car, trying to get my workout digitized, several of the PAX thought I may be Q-ing via webex. Might not be a bad idea if we have icy roads next winter.

Great effort by eveyone today and I continue to be inspired by each of you.

COT

Jekyll took us out with words of wisdom. Problems are easy to find. It is finding the solutions that can be most difficult, but it was must be done. Nice thought as the PAX broke for the day/week ahead.
See you in the gloom

Beacon