12 men including 1 FNG (Geronimo) met in the parking lot of the the ballroom on a hit, humid morning to watch a couple of sad clown run stationary next to their ferns in anytime  fitness.  Dark Helemt is getting stationary printed to leave on their cars.  No sad clown left behind!

Message:

In order to have a deep spiritual relationship with God he requires death. First he required the atoning death of Jesus to wash is clean of our sins to allow us to be in his presence. However, in this life we must die to ourselves daily, humble ourselves, make ourselves third if we want to enjoy the relationship with Him that we all yearn. Said another way, we will have separation from God if we do not die to ourselves.

Cop

Mosey to Publix parking lot
– 50 SSH
– 25 imperial walkers
– plank a Rama
– 20 ccd
– 15 mountain climbers
– 15 dips
– 20 low slow squats

The THANG

Mosey to the bottom of the coupon lot. Count off by two

25 lbs Plate push up to the top of the hill as far as possible while rotating through the pax. The pax rotates through a series of coupon exercises.
– curls
– triceps extensions
– shoulder press
– squats
– merkins

Mosey to the next hill for a little partner work
– 100 flying squirrels while partner runs
40 count wall sit at the request of Twister
– 150 plank jacks while partner runs

End with a little Mary rotation.

12 Men posted to The Ballroom this morning to put in some serious work. YHC alluded to what was coming the night before on the Twitter Machine and was curious to see who would show. 5 of us put in 3+ miles prior to the workout and we picked up Sasquatch who was on his way to Golden Corral (sorry guys). Quick disclaimer by me that I have never in fact read the disclaimer, but did my best to explain the spirit of said disclaimer. With that we Moseyed…

About .25 mile mosey to quick COP

COP
25 SSH (IC)
25 Mtn Climbers (IC)
10 Windmills (IC)
20 IW (IC)

Mosey just a few yards away to one of the parking lots and disclosed we would be doing a Murph workout (slightly modified). The Murph consists of the following:

The Murph
1 Mile Run
100 Pullups Curb Dips (Modified)
200 Merkins
300 Squats
1 Mile Run

For this Murph we partnered up. One partner would be running .20 miles while the other was completing the exercise. Upon return, exchange roles. Since we were partnered up, each team needed to complete 200 Curb Dips, 400 Merkins and 600 Squats. Then began the groans. I said we would be working. About 35-40 minutes later we were done and all teams had completed the Murph. Quick mosey back to COT. Strong work by the Pax and a lot of encouragement coming from everyone. For some of you it was your first Murph! 2.5+ Miles for the Murph and 5.5+ Miles for those with Extra Credit! Outstanding job!

The story of Navy Lieutenant Michael Murphy can be found here and is a great read. A true American Hero!

NMM
Half of the Pax that posted this morning ran to the workout!!! I am truly impressed and was proud to lead such a fine crew. Thanks to Ludicrous Speed Go! + Axl and Sasquatch for the morning run. Y’all are nuts (takes one to know one)! Tclaps to Copperfield for grinding it out this morning. 3 weeks in and he gets hit with a Murph! Great to meet Bass-A-matic! Virtual trophy has to go to Sasquatch (congrats on the marriage). The guy must have been keeping a 7 minute pace and does textbook squats (Name Change to Sasquats?). I was chasing him the whole time. Additionally, Tclaps goes out to those that finished “early” and continued to do squats/running until the 6 came in. Not much more to it folks. This morning consisted of a lot of work, a lot of pain, great fellowship and breathy mumblechatter! Great way to start a Tuesday!

Announcements
07/23 BRR Meeting at 7:00 PM at Town Tavern
07/24-25 24 Hours of Booty (Bike Race for Cancer : Check with Cerrano, Spider-Man, Sir Topham)
08/07 Speaker Series with School Leaders (at Eternal Church 6:00 AM)
08/08 Gladiator Games at IL
08/08 World’s Largest Coffeeteria at Applebee’s (Rock Hill)
08/08 F3 Golf (Check with Jekyll)
09/12 Camp Care 5K and Premature Oktoberfest (Check with Decibel)
10/24 Mud Run (Teams are forming)

Prayers/Praise
Prayer for Spitz’s Mother in Law
Praise for Sasquatch’s family. He just became an uncle!
Prayers for Spider-Man’s friend Amanda who is having surgery
Prayers for the Pax looking for employment
Prayers/Praise for Decibel’s new business
Prayers for Wheels’ brother Keith and his marriage
Prayers for Wheels’ wife health (MRI for lump today) and an interview at a school today

Zima Out!

10 Men posted for a humid filled dance around the ballroom and again I was honored to lead this group of men.

Circled up and did a little stretching.  Started with some windmills in honor of C-Span, SSH, merkins, and imperial walkers.

Moseyed across 160 and dodged a few automobiles on the way to the bottom of the stairs.   Partnered up and did some real work

100 merkins.  One pax ran the stairs and then flapjacked.

200 SSH

300 squats.

lots of running and then lots of groaning.   In between the sets we did some peoples chair which was a crowd pleaser.

finished up with some suicides “ladder style”. Ran to the end of the parking lot where we did 1 burpee then ran back and did 5 bombjacks.  Completed rounds to 5 burpees and 25 bombjacks.

Mosey back to COT where we did 6 minutes of AB WORK!

Announcements:  CAH workout Saturday and this little thing called hog and coyote.

prayers out to the sick and injured.

Had a great group this morning at The Ballroom!  Perfect size for what was planned.

Started out with a mosey across the parking lot away from the Hardees to the road that leads to the warehouses.  From there we turned left to get to Gold Hill Rd and headed toward the Hardees.  We took a slight detour through the Hardees parking lot to pick Cake Boss and ran across the street where we circled up for COP.

• SSH x25
• Imperial Walkers x20
• Windmill x15
• Mountain Climbers x15
• Merkins x10

Mosey down the hill to the pot of gold in the form of coupons.  Everyone grabbed a coupon and we split into two groups. One group ran to the top of the hill (stop sign) with the coupon while the other group completed the round’s exercise.  Then switch so everyone shares in the fun.

• Round 1 = Squat Press – Running group running normal with coupon
• Round 2 = Coupon swings (holding coupon between legs, swing it back and then up to shoulder height.  Heavy emphasis on controlling the weight and not swinging it.) – Running group running normal with coupon
• Round 3 = Tricep Extensions – Running group running backwards
• Round 4 = Bend Over Rows – Running group running normal with coupon
• Round 5 = Cinderblock Tower of Merkins (right arm on block for 2 Merkins, then both hands on block for 2 Merkins (kind of like a diamond merkin), then left arm on block for 2 Merkins) – Running group running backwards

Return the coupons to their place of rest so they are there for another day of fun.  Bear crawl up the hill to the second stair case then mosey to the building with the barking guard dog.  Took a seat in the Peoples Chair for 90 seconds.  Balls to the wall until we heard a few drop.  Rinse and repeat.

Mosey back across the street which was a little more like Frogger than it was 35 minutes earlier and returned to the cars because it is so much fun to workout right in front of Anytime Fitness.  Bear crawl half way across the parking lot and crab walk the rest.  Was going to rinse and repeat but was talked into Mary by some very convincing PAX.

Mary:

• LBC
• Protractor
• Boats and Canoes
• Hello Dolly
• 3 or 4 others that I can’t remember

Announcements:

• Black Diamond Thursday 5:15 at NaFo
• Nun-Run and workout with Twister before hand starting at 7:00am Saturday
• Varsity will be born on Friday – Promised to be the NOT slow burn.  Dark Helmet promises
• Next Friday will be the Heisman at Fort Mill High School. Bring your kettle bell

Prayer Requests:

• Prayers for Gentry and Hadley Eddings and their family as they learn to cope with the impossible.  May they take comfort in knowing that Dobbs and Reed are in Jesus’ arms!
• Prayers for Change Order’s parents as they work to relocate to Fort Mill
• Prayers for Chicken Hawk’s Step Father that he can figure out what the symptoms he is experiencing are telling him and get the treatment he needs

It is always an honor to lead such a great group of men.  Thank you for continuing to provide me the opportunity, especially Change Order for thinking of me as an option the day before (sincerely appreciate it)!!!

Seven men made the choice to get out of the sack and be better for it!

The Thang

35 lb Kettle Bell Indian Run down Business Park Rd

Circle Up

Chain Breakers x20, Merkin x13, Imperial Walkers x20 , Wide Arm Merkin x12, Cotton Pickers x20, Diamond Merkins x12, Wind Mill x20, Staggered Merkin x10, LBC x50 and Staggered Merkin x10

Line up Side by side and hold squat, do five full side twists then pass down the line until the end

Do jumping lunge x20

Rinse and Repeat Side twists and lunges

Stay in line do Peter pointers, Kettlebell starts at end and do 20 chest press until it is down the line

20 dips

10 50 yard sprints

Mosey to wall with KB

Peoples Chair, 1st man does 5 full side twists and passes to the next guy until it is down the line and back

recover with 10 yard walk and back

Peoples Chair, 10 shoulder press each person down the line and back

Mosey to road

Line up and hold squat- do 15 Tricep extension each down the line

Indian Run back to COT area

Lay in line

Do Boat Canoe while the person with KB does 10 Russian Twist down the line

Do X-O’s while the KB person does 10 more Russian Twists

Great work men!  Honored to work out with you!

Hearing that Change Order couldn’t find a Q, YHC accepted the Q since he wasn’t on an Amtrak train to Raleigh. YHC took a quick pre-tour of the AO prior to pulling up to find 19 PAX who decided to roll out of bed and not fartsack on Cinco De Mayo under a full moon and find out what YHC had in store for them. Little did they know that YHC was performing a V Q at The Ballroom without a weinke (pressure is always on the Q to make the AO worthwhile, but the pressure was elevated when YHC had no real vision prior). After a quick disclaimer and shoot out for Amtrak’s sponsorship, the PAX (minus 1) took off to a quiet dark corner for a quick COP.

As PAX were completing the COP, Spitz mossy’s in (better late than never). Mossy to crosswalk between warehouses to lung walk to Gold Hill Road (great mumble chatter about Lug Nut’s back side). PAX played frogger across Gold Hill Road to the lower parking lot. PAX were informed to complete a lab around the office building, and at each corner complete a burpee & increase by 1 at each corner (or flying squirrel since it was OYO – per Dredd), rinse and repeat 3 times.

Mossy to a hidden hill, bear crawl up the hill, 4 shoulder presses, run down hill, 4 merkins. Rinse and Repeat 4 times.

Mossy to wall in front of daycare, wall sits 3xs, 10 wall mounts x2 (crowd pleaser)

Mossy back to parking lot for Ab Lab since it is Speedo season. PAX loved the BLT and Protractor….

One more lap around the office building, then mossy to COT while playing frogger across Gold Hill Road.

As always, it is an honor to Q and lead the PAX through the unknown. Welcome FNG Warcraft! The night before a Q, YHC always worries about finding creative ways to lead and push the PAX, hoping YHC does justice. However, the real ONE who should be pushing us to be better fathers and leaders is HIM.

Prayers to Flat Tire’s M, Gridlock’s pastor’s wife, people of Nepal, and those who are injured and hurting.

Announcements: Sasquatch is offering free PT to PAX (even has his own table and equipment for inspections – lots of bombjacks should have been implemented then); F3 Dads coming in June; VOTE today for FMSD Bonds; Nun Run (inquire with Twister); F3 clown car to Asheville May 30 (contact CSPAN)

Trucker (sponsored by Amtrak)