11 Pax hit the gloom on Monday at the Armory for a “Wishin they were Fishin” workout.

The Thang:

• 10-Windmills
• 10-Imperial Walkers
• 10-Sumo Squats

Lap around the lot with some interspersed high-knees and butt-kickers

Back for some Merkins and Carolina-dry docks to finish the warmup.

Short mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)

• 10 Dips with bell
• 10 Skull crushers
• 10 Lawnmower pulls each arm

Circuit 2 (Lap between exercises)

• 10 Curls each arm
• 20 K-Bell swings
• 10 Deadlift High pulls

Circuit 3 (Lap between exercises)

• 10 Figure 8’s
• 10 Round the world
• 10 Shoulder Press

Slow mosey over to the curb for more circuits

Circuit 1

• 10 Dips with bell (lunge walk across lot to next space) Some PAX wanted to do figure 8s during lunge walk.  Terrible idea.
• 10 Skull crushers (lunge walk back across lot bell overhead)

Circuit 2

• 10 Lawnmower pulls each arm (lunge walk across lot to next space some figure 8ers.
• 10 Curls each arm (lunge walk back to curb)

Circuit 3

• 15 K-Bell swings (Omaha from 20) Sorry Snoopy you didn’t know what Omaha was.  (lunge walk across lot to next space) No takers on figure 8’s this time.
• 10 Deadlift High pulls (lunge walk back to curb)

Circuit 4

• 10 Figure 8’s (lunge walk across lot to next space)
• 10 Round the world (lunge walk back to curb)

Mosey back to COT for some Mary.

• 10 –  Flutter Kicks bell over head
• 10 – American hammers with bell
• 10 – LBC’s OYO with bell.

Thanks for the opportunity to serve.  Enjoyed bringing the pain today.

Was honored to lead my fellow brothers prior to my heading out on the family beach vacation. A la, The sand bucket and run themed beat down at PETRA.

The Thang:

Started with a good stretch of shoulders, arms, and hammies.

Steady run around parking lot where we circled up around the sand bucket where multiple exercises were pulled and completed. Following each exercise, the PAX ran out forty yards (the orange cone) and back.

The following exercises were completed in no particular order…

Bear Crawl, American Hammer x-20, Low Slow Squat x-20, Carolina Dry Dock’s x-10, Moroccan Night Clubs x-20, Merkin’s x-20, Burpee’s x-10, Ab/Leg throw x-20, Box Cutters x-20, Freddie Mercury’s x-20, LBC’s x-20, Bomb Jacks x-10, SSH x-20, Jokers Wild – CakeBoss selected calf raises.

Between runs and exercises, 10 counts were also pulled from The Bucket.

Upon completion of the bucket, we grabbed some wall and sat in the people’s chair with the clap, knees, ground in cadence, x-20, 2x’s.

Returned to the AO. Discussed the brothership and looking to our brothers for the push and pull pre the H&C. Philippians 4:13, I can do all things through him who strengthens me. Proverbs 27:17, Iron Sharpens Iron, and one man sharpens another.

19 #HIMs took the wall squat challenge and walked a little different on Friday!

The Thang

Mosey to the parking lot

Warm-Up
Side Straddle Hop
Windmill
Mumble chatter
Imperial Walkers
Squats
More SSH

More Mumble Chatter

Work out
Mosey to the 60 yard side wall of TJ Maxx.  A few strides of confidence… if you have done one wall squat.. you have done them all.

Next, we fit 20 still delightful smelling men in a 10 yard section at the end.  Wall squat mule train ensued.  Person on the very end lunge walked to the front of the line while the pax are shoulder to shoulder in a wall squat.  Every pax lunge walked to the front of the line.  Very little confidence remained as we still had about 40 yards to cover.

For the next three rotations the end pax ran to the front of the wall squat line.  In all about a 5 minute wall squat (I was walking funny on Friday….)

Mosey to Manchester park playground.  Partner up.  Partner one mosey around the playground while partner two does the exercise in a covered, poorly ventilated, picnic area.

A lot less mumble chatter in the hot box

150 Incline Merkins
150 Decline Merkins
200 Dips

The pax finished those so quickly we got to rinse and repeat!!

100 Incline Merkins
100 Decline Merkins
150 Dips

Then we finished off the morning with 5 minutes of mary while all the pax finished their reps.

Mosey to the COT

Word for the day was simple and straight forward.  If you have kids, pray with them.  If you don’t pray, start.  If you do, keep it up, it will mold them into something far greater than we can ever imagine.  I shared with the pax that normally at bedtime prayer consists of my wife or I praying and our daughters listening.  If they do pray, it is normally the dinnertime blessing (nothing wrong with that).  Last night however, my four year old Alli Grace wanted to say the prayer.  She started praying and what seemed like 20 minutes later my wife and I were both in tears.  It was incredible.  She prayed for everything she could think of (Italian Job and his family even got a shout out).  For the longest time I thought my daughters only picked up on the bad things I do.  The curse words that slip out, etc, but they also (thankfully) absorb the good things we do.  So keep up the good fight, it will resonate to those around you when you least expect it.

See you in the Gloom!

Fusion Out

It was an honor to lead and be a part of the 21 men that tackled The Tavern this morning. I’m amazed to see how quickly this AO has begun to produce numbers like this on a regular basis, especially having only been open for a few weeks now. We really tried to explore the space this morning as there are many different options for the nonsense that we like to get into each morning. Another strong effort by all and more importantly another group effort as the push and pull was evident throughout. Here is the thang:

quick warm up stretching

mosey around the Harris Teeter

20 SSH, 20 IW, 20 MNC, 10 squats, 10 merkins

magazine reload – sprint up the parking lot lane, jog back down the next, one burpee and then rinse and repeat all the way to the other end

curb hops across the front of the store

wheel of merkins – 5 each regular, wide armed, diamond, elbows in, regular (superman to recover between each round)

light pole intervals – shuffles and karioke

retention pond – backwards bear crawl down, merkins, bear crawl back up

light pole intervals – 20 mountain climbers at each, sprint to the next

COT

Thanks for the honor to lead!

Sgt. York

22 #HIM unfartsaked themselves this morning at #EaglesNest, even after fair Twitter warning that YHC, planned a new painful undiscovered treasure of discomfort for the PAX this AM.

THE THANG

WARM UP:

• SSH x15
• Stretch – Touch Toes
• IW x15
• Stretch – Left over Right, Right over Left
• MNC x15
• Groin Butterfly Stretch
• Merkin x15

Mosey to what was dubbed Popeye’s Peak / Pinnacle after the dust cleared – The fire escape stairs between Tillman, McBride and McLaurin Halls.

DORA – Partner up and do the following while your partner runs the peak (stairs)

• 100 Merkins
• 200 LBCs
• 300 CDD
• 400 Squats

There’s only a few times a workout can shut down mumble chatter from Apache and this one I feel may have done the job.

Plank up and about 20 SSH waiting on the 6 to finish.  Thanks to the PAX for sweeping for the 6.

After a few 10 counts to catch our breath I shared with the PAX the verse 1 Timothy 4:8 (ESV) – For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

I explained a little about the 3 F’s for the newer PAX and how if it weren’t for the 2nd F I would have quit this madness a long time ago. Also how in the past year the 3rd F has been strengthened in my life from help of F3 brothership and of course Sky Q.  YHC was out on IR for 4 weeks and I thank all the PAX who wouldn’t let me slip and fall back, encouraging me to get back out when I could muster the strength to do so. With the 400 squats and running the stairs, our legs were on fire! (at least mine were) As a reminder your body and things in life will always fail you, but Jesus will never fail you… EVER.

Mosey to the Johnson Parking Lot for a Popeye favorite

• Bear Crawl Merkins – 10 Parking lines
• Run Back to start
• Lt. Dans approx 20 Parking Lines

Mosey back to the COT for a few more SSH waiting on the 6

Done. Always thankful to have an opportunity to Q such #HighImpactMen whom are in much better shape than I am.  FYI YCH is on Q at Petra Friday.

Announcements:

• We welcomed FNG Chuckie to the PAX, EH’ed by Mr. Big Stuff
• The CAH Justice League workouts continue this Friday at 1900 with Decibel on Q. All men should make an attempt to come out and make an impact in the lives of the Kids from the Children’s’ Attention Home. Contact Chicken Hawk or Decibel for details.
• F3 Dads in July – Saturdays in July @ 0900 – Patriot – F3 Dads will continue through the month of July transitioning from WEP to the Patriot. See the pre-blast for more details.
• Star Command Convergence – Jul 23 (Saturday) @ 0700 – Star Command – Get the clown cars ready for a road trip to Spartanburg for a Star Command convergence with PAX from the Upstate. You won’t want to miss the epic #mumblechatter along with both First and Second F’s. See the Pre-Blast for more details.
• Read more in the Newsletter.

Popeye OUT!

In lieu flowers, the Karwatsky family has asked that a contribution be made to Chi Alpha Christian Fellowship of Georgia Tech, www.chialphaatl.org, an organization that Jay Karwatzky (Spuds 2.) was actively involved in and was soon to become a VP.

You can make a contribution directly to Chi Alpha through the link above, or contribute through my PayPal account and make one large contribution representing F3.

PayPal Account: dkelly41@gmail.com

Be sure to note that payment is to a friend/family so we are not charged processing fees.

Once collected, I will inform the Pax of the contribution amount being made.

Also, please plan to attend the Memorial Service on Thursday, June 16, 7pm at the following location:

Carolinas Cornerstone Church

1790 Gardendale Road

Fort Mill, SC 29708

Let us all be the light we are called to be.

Thank you all and God Bless

#TAP