Category: The Ballroom

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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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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Lead yourself by following your heart

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  • QIC: Double D
  • When: 11/17/15
  • Pax: Cake Boss, Mainframe, Deacon, Twister, Winner, Anchorman, Solid State, White Lightnin', Gears, Zima, Kotter, Gopher, Change Order, Farfegnugen, Spiderman, Dark Helmet, Barry Manilow
  • Posted In: The Ballroom

18 pax posted to The Ballroom on a pleasant Fall morning for a deceptively intense dose of pain generated from a short & sweet Weinke.

The Thang

Mosey to the parking lot in front of Postal Route with karaokes and backwards running in route

COP w/all moves IC x15 — IWs, Mtn climbers, Windmills, Parker Peters, Moroccan night clubs, CDDs, Monkey humpers, SSHs

AYG run to cul de sac at bottom of warehouse road

Extended plank sequence

Mosey to warehouse parking lot

Bunny hops over 12 cinder blocks + run lap around parking lot + Merkins x10
(Rinse & repeat for 10 cycles)

6MoM w/all moves IC x15 — Freddy Mercurys, High slow flutters, Russian twist, Peter Parkers

Run home

COT

NMM

Nice work by the pax putting on a good show for the crew pouring concrete in the gloom…I’m sure we made for some lively chatter over coffee and donuts when the morning roach coach pulled up onto the scene.

Lots of vigorous mumblechatter among the pax at the launch and throughout the first half of the workout.  Then the fun truly kicked in with the sequence that involved ten laps around the Gold Hill Speedway.  No paint swapping but there was plenty of encouragement shared among the pax.  Including other miscellaneous running, we notched 2.5 miles today.  None of the pax on hand can claim they are not a runner.   #everyoneisarunner

The message today related to leadership, starting with myself.  We see examples daily of good and bad leadership.  The worst of all is when there is NO leadership.  All men are called to lead.  All pax have the gift of leadership in some form etched on their hearts.  Start there.  Find your purpose, find your spirit and take a step in that direction.  It does not have to be headline worthy and it does not have to pull along a swarm of followers.  Start now.  As a wise friend once told me, “You can’t adjust course until you untie from the dock.”  If I make the right decisions (especially the small ones) that move me in alignment with the true core principles in my heart, I will be leading while I am following.

Thanks to Change Order for the opportunity to Q — it is always a privilege!

 

 

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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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@USMC turns 240 @BallRoomF3

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  • QIC: Backdraft & CSPAN
  • When: 11/10/15
  • Pax: Senator Tressel, Stang, Beacon, Winner!, Backdraft, Bogey, Anchorman, Trucker, Barry Manilow, Deacon, Change Order, Turbine, Car Bomb, Bass-O-Matic, Gopher, Decibel, Twister, Apache, Solid State, Chicken Hawk, Long Shanks, CSPAN, & Mainframe
  • Posted In: The Ballroom

23 strong #HIM assembled at #TheBallRoom

4 of them were high quality @USMC + @Apache was representing the @USARMY

Disclaimer was disclaimed

Weather was finally not raining and 50 degrees

Car Bomb lead us in a group rendition of “The Pledge of Allegiance”

And we were off…at mosey+ pace

Lots of #chatter this morning…great group with lots of 2ndF

COP warm-up with all of my favorites x10

Plank-O-Rama

Toy Marines, Lunge, and Bear around the parking lot

Short discussion on “JJDIDTIEBUCKLE” & Marine Corps Leadership Traits

(extracted without permission from The Marine Handbook)

The 14 leadership traits are qualities of thought and action which, if demonstrated in daily activities, help Marines earn the respect, confidence, and loyal cooperation of other Marines. It is extremely important that you understand the meaning of each leadership trait and how to develop it, so you know what goals to set as you work to become a good leader and a good follower.

JUSTICE

Definition: Justice is defined as the practice of being fair and consistent. A just person gives consideration to each side of a situation and bases rewards or punishments on merit.

Suggestions for Improvement: Be honest with yourself about why you make a particular decision. Avoid favoritism. Try to be fair at all times and treat all things and people in an equal manner.

JUDGMENT

Definition: Judgment is your ability to think about things clearly, calmly, and in an orderly fashion so that you can make good decisions.

Suggestions for Improvement: You can improve your judgment if you avoid making rash decisions. Approach problems with a common sense attitude.

DEPENDABILITY

Definition: Dependability means that you can be relied upon to perform your duties properly. It means that you can be trusted to complete a job. It is the willing and voluntary support of the policies and orders of the chain of command. Dependability also means consistently putting forth your best effort in an attempt to achieve the highest standards of performance.

Suggestions for Improvement: You can increase your dependability by forming the habit of being where you’re supposed to be on time, by not making excuses and by carrying out every task to the best of your ability regardless of whether you like it or agree with it.

INITIATIVE

Definition: Initiative is taking action even though you haven’t been given orders. It means meeting new and unexpected situations with prompt action. It includes using resourcefulness to get something done without the normal material or methods being available to you.

Suggestions for Improvement: To improve your initiative, work on staying mentally and physically alert. Be aware of things that need to be done and then to do them without having to be told.

DECISIVENESS

Definition: Decisiveness means that you are able to make good decisions without delay. Get all the facts and weight them against each other. By acting calmly and quickly, you should arrive at a sound decision. You announce your decisions in a clear, firm, professional manner.

Suggestions for Improvement: Practice being positive in your actions instead of acting half-heartedly or changing your mind on an issue.

TACT

Definition: Tact means that you can deal with people in a manner that will maintain good relations and avoid problems. It means that you are polite, calm, and firm.

Suggestions for Improvement: Begin to develop your tact by trying to be courteous and cheerful at all times. Treat others as you would like to be treated.

INTEGRITY

Definition: Integrity means that you are honest and truthful in what you say or do. You put honesty, sense of duty, and sound moral principles above all else.

Suggestions for Improvement: Be absolutely honest and truthful at all times. Stand up for what you believe to be right.

ENTHUSIASM

Definition: Enthusiasm is defined as a sincere interest and exuberance in the performance of your duties. If you are enthusiastic, you are optimistic, cheerful, and willing to accept the challenges.

Suggestions for Improvement: Understanding and belief in your mission will add to your enthusiasm for your job. Try to understand why even uninteresting jobs must be done.

BEARING

Definition: Bearing is the way you conduct and carry yourself. Your manner should reflect alertness, competence, confidence, and control.

Suggestions for Improvement: To develop bearing, you should hold yourself to the highest standards of personal conduct. Never be content with meeting only the minimum requirements.

UNSELFISHNESS

Definition: Unselfishness means that you avoid making yourself comfortable at the expense of others. Be considerate of others. Give credit to those who deserve it.

Suggestions for Improvement: Avoid using your position or rank for personal gain, safety, or pleasure at the expensive of others. Be considerate of others.

COURAGE

Definition: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage means that you can continue to function effectively when there is physical danger present.

Suggestions for Improvement: You can begin to control fear by practicing self-discipline and calmness. If you fear doing certain things required in your daily life, force yourself to do them until you can control your reaction.

KNOWLEDGE

Definition: Knowledge is the understanding of a science or art. Knowledge means that you have acquired information and that you understand people. Your knowledge should be broad, and in addition to knowing your job, you should know your unit’s policies and keep up with current events.

Suggestions for Improvement: Suggestions for Improvement: Increase your knowledge by remaining alert. Listen, observe, and find out about things you don’t understand. Study field manuals and other military literature.

LOYALTY

Definition: Loyalty means that you are devoted to your country, the Corps, and to your seniors, peers, and subordinates. The motto of our Corps is Semper Fidelis!, (Always Faithful). You owe unwavering loyalty up and down the chain of command, to seniors, subordinates, and peers.

Suggestions for Improvement: To improve your loyalty you should show your loyalty by never discussing the problems of the Marine Corps or your unit with outsiders. Never talk about seniors unfavorably in front of your subordinates. Once a decision is made and the order is given to execute it, carry out that order willingly as if it were your own.

ENDURANCE

Definition: Endurance is the mental and physical stamina that is measured by your ability to withstand pain, fatigue, stress, and hardship. For example, enduring pain during a conditioning march in order to improve stamina is crucial in the development of leadership.

Suggestions for Improvement: Develop your endurance by engaging in physical training that will strengthen your body. Finish every task to the best of your ability by forcing yourself to continue when you are physically tired and your mind is sluggish.

Because it is important to always be able to remember the basic leadership traits, the acronym “J.J. DID TIE BUCKLE” is used. Each letter in the acronym corresponds to the first letter of one of the traits. By remembering the acronym, you will be better able to recall the traits.

We were struggling to remember a few of the above, funny how burpees can make men remember things…

Handoff to Backdraft…

Partner up for 240 years of Marine Corps training.

120 Up&Downs

120 Squats

120 Merkins

120 Carolina Dry Docks

Indian Run Home

Prayer and Praise

BOM

Naked Man Moleskin

Every Marine remembers daily that so many Marines are serving currently, and so many gave their life defending our freedom and this great nation, freedom has a hefty price for the service members on the front line.

Thank a Marine today, 240 is just getting us started…

Semper Fi

Backdraft, Bogey, Car Bomb & CSPAN

 

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15 miles and 1000 burpees

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  • QIC: Dark Helmet
  • When: 11/03/15
  • Pax: Geronimo, Kotter, Elmer (Respect), Bass-O-Matic, Twister (Respect), Gofer, Change Order, Anchorman, Barry Manilow, Dark Helmet (YHC)
  • Posted In: The Ballroom

At least that’s what the PAX thought they were getting into when I told them I was filling in for Zima and using the weinke he created… It was slightly less terrible than that, but it still was pretty sucky…

The Thang:
Jog from Ballroom to the bottom of the hill with some dynamic warmup mixed in on our way down to the cul-de-sac. Frankensteins, knee-to-chest pulls, high knees, etc…
At the bottom, we circled up for:
Windmill x15
SSH x25
Mtn Climbers x25
Imperial Walkers x15

Drop the Bomb (Super 21 over 3 cycles)
Cycle 1 (1-7):
Diamond Merkins and Jumping Lunges
Cardio Break (Run to halfway up hill and Back)
Cycle 2 (8-14)
Merkins and Monkey Humpers
Cardio Break (Run to halfway up hill and Back)
Cycle 3 (15-21)
CDD and Squats
Cardio Break (Run to halfway up hill and Back)

Ab Ladder (Run a lap, do 25 reps of an ab exercise, repeat for as long as you want or until someone splashes merlot) We did 25 double count flutters, 25 double count Hello Dollies, and 25 double count Dying Cockroaches each with a lap around the small lot at the bottom in between…

Return to COT

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NMM: Always glad to lead, more glad to be out there working alongside my friends. Zima has a sports hernia and is out from all activity for at least the next week, so prayers for him to recover so he doesn’t go completely insane from doing nothing…

Check your email for announcements and such and BRING A GUY next time you post. Remember if you think is strictly a workout group, you’re doing it wrong…

Helmet, out.

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2015 Children’s Attention Home Angle Tree

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THE THANG:

We are partnering with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home.

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive or leave CAH.

We have volunteered to provide for the needs in three areas for the kids:

  1. Scooters, Skateboards, Ripsticks, Rollerblades, Helmets, Knee Pads  – All Sizes
  2. Card Games –  Go Fish, Old Maid, Uno, Phase 10, Skip Bo, Flash Cards, Playing cards
  3. Art Kits & Acrylic Paint – Jewelry Making, Beading, Scrapbooking, Origami Kits, etc.

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 19th or to the Christmas Party on December 19th and they will funnel them back to me, Chicken Hawk.

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A Zoolander-esque Dance at the Ballroom

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  • QIC: Barry Manilow
  • When: 10/27/15
  • Pax: Decibel, Senator Tressel (Respect), Stang, Copperfield, Twister (Respect), Wheels, Elmer (Respect), Double D, Change Order, Barry Manilow (Q)
  • Posted In: The Ballroom

10 men braved the cool breezy morning at the Ballroom to mosey with Manilow.

All veterans in attendance … quick disclaimer

mosey out the back to the credit union, circle up, IW x 21 (oops), MNC x 20, SSH x 20, WM x 20, Squats x 20.

mosey across Gold Hill Rd, past the KOA to Publix, line up at one light, run to 1st light, burpee x 5, run back, run to 2nd light, LBC x 20, run back, run to 1st light, merkins x 10, run back, run to 2nd light, CDD x 20, run back, plank for a quick 1/2 minute

mosey out the other side of Publix and hit the cement blocks at the bottom below the Goddard School, pick up a cement block at the bottom of the hill, curls x 2, drop block, run to the 1/2 top near the school entrance, burpees x 4, run back down to the cement blocks, squats x 6, continue to run to the top and back, merkins x 8, standing chest press x 10, merkins x 12, curls x 14, monkey humpers x 16, squats x 18, BOMBJACKS x 20, squats x 18, monkey humpers x 16, curls x 14, merkins x 12, standing chest press x 10, merkins x 8, squats x 6, burpees x 4, curls x 2

mosey out to the lot across from the Ballroom (the lot famous for the Lug Nut’s Evil 8). 1/2 the group bear crawl 20 yards, while 1/2 LBCs, switch, next 1/2 karaoke, 1/2 Makhtar N’Diayes, switch, next 1/2 side shuffle, 1/2 Kneetar N’Diayes.  With limited time remaining, 4 minutes of the greatest 7 minutes in F3 … Jack Webb, we made it to 8/32 due to time

Mosey back to COT with the mumble chatter from Twister and Jack Webb television history … Dragnet … Adam 12 … Harry Morgan … MASH

Announcements well prepared from Sundays email, Prayers and Praises

No messages, no themes, just some good work. Thanks to Change Order for the opportunity.

Honored to lead 9 #HIM that I am priviledged to follow.

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