We had a really good turn out at the Ranch this week!  Some traffic on the Twitter machine the prior day may have influenced that and some pax did not miss the chance to highlight the fact that YHC has some staples that appear in just about every Q.  Partner carries and merkins always seem to find a place, but they must like it because those making the comments were some of the first to arrive.

Mosey around the main elementary school parking lot and then down to the top of the drop off circle at the middle school.  During the run we incorporated butt kickers, high knees, and toy soldiers.

Once at the middle school we ovaled up for a brief warm up.

• Merkins (3 count down, hold, 3 count up) x15.  This one definitely played out better on paper as YHC struggled with a good rhythm on the count.  Laughs all around and that won’t make another appearance.
• Windmills x10
• SSH x35

Time to turn to the weinke.  Pax got into groups of 3 with the idea that size mattered.  Of course, as per the usual, Dark Helmet found the biggest guy there knowing he would have to carry him.  Catch me if you can was the call with two pax running a partner carry around the circle while the third did 5 burpees and then ran them down for a switch.  Eyes got big when the call was for 2 laps around the circle.  That translates to half a mile.  But this was a strong group and there was no concern that it couldn’t be done.  Everyone crushed it!  Somehow knowing the goal, even the hard one means, you can conquer what otherwise would scare you.  Watching the pax push each other is one of the best parts of posting.

Everyone planked it up when done and waited for the six to arrive.  Cardio up we turned to strength training.

• Merkins x30
• Burpees x10
• Big Boy Sit-Ups x30
• Deep Squats x15

Two more laps of catch me if you can and burpees.  This lap was a little slower for everyone.  Dark Helmet still ran with a Birdcage on his back…..

• Merkins x30
• Big Boy Sit-Ups x30
• Deep Squats x15

Mosey back to the elementary school and line up side by side in plank.  Each pax took a turn bear crawling from one end of the plank line to the other.  After each pax completed crawling a new position was called.  We rotated between regular plank, elbow plank, and peter parkers.

Mosey back to the cars.  There was some slow movement so we took a 10 burpee penalty and dropped down for some Mary.

• LBC x20
• Flutter kicks – it was called out to do them Cadre Flash style from the GoRuck F3 Custom Tough.  So we did them with hands out front in a pike position.  They really suck that way….

The pax put in a very strong showing.  Thank you Backdraft for the opportunity to lead!

Announcements:

• F3 Dads – Saturday, 10:00 WEP
• F3 Pax in Rock Hill that is starting out and needs donations to get started.  Contact Pappy for information.

Prayer Requests:

• Pax dealing with health issues
• Marriages
• Pax traveling for the holidays
• Chicken Hawk – hosting a foster child’s two brothers this weekend.

16 Men came to The Ranch on this fine morning to have a slice of Cake Boss rock n roll. After greetings and some Sammy Hagar, I can’t drive 55, we all grabbed our slice (1 square paver stone) and took off for a mosey.

The paver is representative of whatever we are carrying this week. I mention this week because it seems the burdens we carry change from week to week. Marriage, kids, work, anger, time management, etc. and etc. Whatever it is……it needs to be dealt with and not ignored.

The Thang:

Mosey to Springfield Middle School, down around main drive up to front of School for COP. On the way do some karaoke, high knees, butt kickers, backward run to front of flags.

·         SSHs

·         Squats

·         Merkins

·         10 Burpees  for da challenge (Day 1)

·         Imperial Walkers

·         LBCs

·         Some other stuff

Mosey to the back of SFMS and wall sit. Count off in 1’s and 2’s

·         1’s wall sit doing presses with paver

·         2’s Bear Crawl up hill and mosey back with paver

·         Flapjack

·         1’s wall sit doing presses with paver

·         2’s run down to stop sign and back

·         Flapjack

Mosey to back of SFMS

·         1’s doing flutters paver

·         2’s 7 stop suicides (crowd pleaser!!!)

·         Flapjack

Warm up was over…time for meat of this tour. Mosey to Gym entrance and we found some bigger rocks. Cinder Blocks awaited us and so we partnered up and do some more work with a little bigger burden.

·         Partner 1 takes lap around parking lot

·         Partner 2 does exercise with cinder block until Partner 1 comes back

·         Flapjack

o   LBCs

o   Squats

o   Lunges

o   Merkins

o   Monkey Humpers

o   Mtn Climbers

o   Freddy’s

o   Russian Twist

o   Diamond Merkins

o   Box Jumps

o   Dips

o   Donkey Kicks

We ran out of time before getting through all the exercises, but the men carried the blocks and pavers all the way back to COT…..good half mile. Excellent work by all!!

We are all carrying something that is keeping us from being the best we can be for Sky Q, M’s, 2.0s community. Whatever it is it needs to be dealt with and not ignored. You got Sky Q and your brothers around you. No excuse to go it alone……address it. Little issues turn into bigger ones…..paver….into the block……don’t think you can control things on your own…..reach out to your support that stands in the Circle with you each morning and leave those burdens at the foot of the cross.

Thanks Backdraft for the Q

Read newsletters and get involved in something. Lots of Good happening in the PAX.

Cake Boss

Lucky 13 posted to the Ranch on a beautiful morning. The Ranch is always fun, lots of opportunities for pain, and lots of room to be creative. Unfortunately no FNGs so very limited disclaimer and off we went.

Mosey to front of middle school with some high knees and butt kickers along the way. Circle up, all in cadence: 25 SSHs, 10 Windmills, 20 IWs, 15 Mtn Climbers, 15 Peter Parkers, 15 Parker Peters, & 20 MNCs. Move over to benches.
20 Derkins, 20 Dips, everyone run to end of drive and back.
10 single leg squats each leg, 10 steps up each leg, run to end and back.

Mosey to wall behind middle school for some wall webbs. Start in people’s chair, walk out on hands to merkins, walk back up into people’s chair for overhead claps. 1:4 up to 10:40.
Then just to finish the shoulders we did 15 donkey kicks.

Mosey to parking lot between schools and circle up for Lt Dans. 1 squat, 4 jump lunges. 1:4 up to 10:40.

Shared a quick word on maturity that stuck out to me: Maturity is the ability to think, speak, and act your feelings within the bounds of dignity. I know this can be a challenge in my own life.

Mosey to parking lot behind elementary school and circle up for Captain Hammers. 1 big boy situp, 4 American hammers. 1:4 up to 10:40. I’ll be honest, I won’t be calling this one again.

Mosey to small drop off loop behind elementary school. 5 Buprees at top, 20 merkins on the right, 20 plank jacks on the left, and 5 bomb jacks at the bottom. 2 loops of this jogging between points. Times almost up so mosey back to COT for a final 20 count of flutters.

Announcements: Lots of events coming up: Murph on Monday, veteran/remembrance runs, kids Spartan race. Get out and do something.

Prayers and praises for all the kids and educators. One more day!

Short mosey to traffic circle for Warmup.

15 – Mountain Climbers
15 – Peter Parkers
15 – Parker Peters
15 – Imperial Walkers
20 – SSH
20 – Moroccan Night Clubs

The Thang

Mosey to rear entrance of school. YHC had a quick word on maturity and a few thoughts to ponder during the exercises.

Bear crawl to the first speed bump, Lt. Dans to the second, etc…for 4 speed bumps. Lot of mumble chatter on the distance between speed bumps.

Mosey to the circle beside the school and partner up.

50 Kraken Burpees (lots of mumble chatter during the demo of this exercise as well as during the exercise itself). You’re welcome!

Kraken Burpees: A Burpee that is performed with 3 hand-release Merkins at the bottom…

150 Dips
300 Flutters

Partner 1 – Run the traffic circle (1/4 mile)
Partner 2 – Work on the exercises

Slow mosey back to COT for a few more words on Maturity.

Moleskin

The challenge after the workout was to think about an area in our lives where we need to mature and to think about what is holding us back. The area(s) of our lives that need maturing are most often where we need the most forgiveness from others. Most of the time, we are at fault as we don’t ask God for help and we try to handle it on our own. Paul wrote in 2 Corinthians 12:9 how we are to mature. He asked God to remove his thorn in the flesh (telling God what he ought to do instead of the other way around) and God responded, “My grace is sufficient for you, for my power is made perfect in weakness.” The challenge for all of us is to recognize this and change from a self-centered life to a God-centered life. We can’t but he can! And that is maturity.

Great job by all the PAX for crushing it today, especially our FNG Cauliflower. Thanks Backdraft for the opportunity to lead and to the Pax for working their butts off.

Announcements
Read the newsletter – lots coming up
F3 Dads baseball game
Convergence at Eternal tomorrow (HT Baxter)
Mission trip fundraising for the Colombia mission trip – bracelets, bowling tournament June 10th, Sam’s Car Wash gift cards

Prayers
Injured pax
What Did – loss of loved ones Gigi and Justin

Hauschka

Conditions were thick humid, and 60 degrees

Disclaimer

45 minutes of run, do 5 burpees…and repeat for 45 minutes

15 #HIM x 2 miles x 120 burpees = 1800 for #savethesasquatch

it sucked…

COT / prayer or praise / BOM

Naked Man=

How do you eat an elephant? the same way you do everything else, one bite at a time…

fit and fun group of #HIM today, exactly what I needed

Get after it!
AYE!
CSPAN

34 pax converged on the Ranch (Laces In was closed, NAFO ruck was closed) for HYC’s first bootcamp post of 2017, as requested to Q, but had no idea 34 pax would post for an impromptu convergence.

Welcome FNG Side Car (some movie reference from before 1986….) the other pax knew what it meant, so sure…

Quick disclaimer and welcome to Side Car, the fellowship chatter was high already, many pax requested a nice easy P200 taper friendly workout, maybe some yoga, deep stretch, no more than 5 merkins type workout…. Ruckers were among the pax, first combo workout we’ve done in a very long time.

And we’re off, to the soccer fields.

COP, rucks off, start running around in a circle, side shuffles, karaoke, high knees, butt kicks, bear crawls. SSH, merkins, squats, IM, HBIW, moroccan nightclub, mtn climbers, peter parker, parker peter

Mumble chatter was still high through the warmup, someone complained about starting to sweat…

On the line, a WWL Q is not complete without some power skips, down and back.

On the line, partner up, preferably with a rucker, P1 does merkins while P2 runs down and back, 100 merkins as a team.
Repeat, 150 squats, but bear crawl down, army crawl back…. yea didn’t make any friends on that one

SWITSER – HYC asked how many pax have read the monthly theme document on Wisdom, most hands go up, YHC asked if anyone could share the definition of wisdom, the intersection of knowledge, experience, good judgement, humility and fear of the LORD. YHC asked if anyone read the CHALLENGE in the red box on the bottom of the page, Jekyll explained, taking a step back and examining your life and your actions. HYC asked if anyone has actually done this, all hands go down, we have one week left in the month, take a step back and examine your actions.

Line up for tunnel of love… and with 34 pax, yea this took a while to complete…. lots of mumble chatter….

Break into two lines, face eachother, seal team situps, 20, which evidently was an ungodly amount…

Tunnel of love back to the start line.

6MOM

COT

Moleskin:
-Can still bring eggs for the easter egg hunt next saturday 4/1
-Also 4/1, BREWRUCK, we are collecting cans to donate to Fort Mill Care Center, all donations are welcome and appreciated
-Good luck to all the P200 runners this weekend, I hope you enjoyed this easy taper workout

Prayers & Praises:
-A lot was said, many paxs’ families or friends suffering through hardships, be it cancer, illness, tough times, prayers that they find comfort in the LORD
-HYC expressed his gratitude to be surrounded by such great men, leaders, coaches, mentors, role models and friends, and asked for wisdom as I walk into this next chapter of my life.

I’m extremely greatful and I know it is no coincidence that I was lead to this great group of men, someone know’s that I need this in my live.

I love you men.

Aye,
WWL

Wednesday evening the last thing on my mind was having to Q the next day. But when the scheduled Q messaged me and said his flight was delayed my mindset changed. He was even nice enough to send a weinke. Not that it was needed but after reading through it, it became apparent that YHC needed to read it and to pass along 4 words that we all need to think about and make sure not only we are being impacted by these words but that we are also striving to impact them on others.

Your probably biting your nails wondering what are these words he is talking about? Well keep reading if you want to find out.

5 guys showed up on this brisk 21 degree morning. For a little while YHC was wondering if anyone else was going to show up or would he have to work alone. Thanks for showing up guys.

We started with a little mosey to back of school for warm-up. 20 SSHs, 15 Windmills, 15 IWs, and 15 Peter parkers.

Mosey to Middle School stop for some Capt. Thors before the real fun got started. 1-4 up through 7-28.

Q than pulls out deck of cards. We will flip a card and do the number on card for reps of 4 different exercises. They are hand release push ups, flying squirrels, slow squats, and CDDs. Speed is not important. Good form is. While doing the exercises think about these 4 things.

FAITH

MARRIAGE

FATHERHOOD

COMMUNITY

after each set of exercises run lap. Flip another card.

Funny only 1 card below a seven ever got flipped.

COT

announcements- Easter egg hunt in Paradise on 4/1. P200 next weekend.

Prayers for Snap hooks brother in Law.

OUT

YHC started with a few thoughts for the beatdown this morning and landed on a tour of The Ranch. With that, I knew we would be keeping our heart rate up, working hard, pushing each other, and getting stronger today. There was a choice that PAX could make, hit the EASY button and stay in the fartsac, or make yourself better today which will ultimately make this type of workout EASY in the future. Think about how to keep your accountability to yourself to hit your goals, your intentions, measure your progress, achieve daily your word for 2017.

Straight up held us accountable by sharing words today on WISDOM. That them rattle around your head and figure out how and what footprint you want to leave behind.

Disclaimer was disclaimed and we were off.

Mosey to SFMS entrance and did dynamic exercise, low slow shuffles, butt kickers, high knees, sumo walks.

COP after the Pledge of Allegiance.

Smurf Jacks x 30
IW x 20
Moutain Climbers x 15
Peter Parkers x 15
Parker Peter x 15
Seal Jacks x 20

Mosey to the back of the building for some wall work

Chair sit – PAX countdown
BTTW – PAX Countdown
Wall Planks x 25 IC

Mosey to parking lot

Single leg hops on R & L
Bunny Hop back
Rinse and Repeat

Bear Crawl Indian Run for 4 rounds

Mosey to field.

Merkin Ring of Fire

Partner Up

10 JYDs
16 Partner Merkins

Mosey to soccer field. Cones pre “located” on the field for modified suicide.

9 rungs, start with run to opposite end of the field and perform 9 bombjacks. Ran backwards to starting line. Onto next cone and do 8…..all the way to 1.

COP

2 minutes of flutter, may be a little less due to who can really do 2 minutes of flutters…think we were around 40 before time was called.

COT

Prayers, Praise.

Bring Easter eggs to the AOs for the week.
Matlz challenge.
Words of wisdom.

Another mild non-winter morning at the Ranch. While pulling in saw 4 PAX rumbling out toward the street so I was hoping some guys were staying around for my portion. Thankfully that wasn’t a real concern as several PAX gathered. Time to go so disclaimer was kind of given and off we went. Mosey over to front of middle school and circle up for normal warm ups: 25-SSHs, 15-Hillbilly Walkers, 10-Windmills, 10-Merkins, 15-Mtn Climbers, 15-Peter Parkers, & 25-MNCs.

I decided to use the loop in front of the Middle School today for some different lap types.

• Lap 1 – 10 Burpees, 10 single leg squats each leg, 20 dips, run 1/2 lap, 15 CDDs, 15 Donkey kicks, then run last 1/2 of lap.
• Lap 2 (aka Ab lap) – Try to keep feet in air during each group. 20 toe touch crunches & 10 baby circles each way. Run 1/3 lap. 20 flutters & 20 freddy mercs. Run 1/3 lap. 20 hello dollies & 20 rosalitas. Run 1/3 lap.
• Lap 3 – Each PAX grab a parking curb (what the heck do you call those things?). 10 square jumps (forward, over curb, backward, over curb), 20 merkins with one arm on curb, 10 flying squirrels, 20 merkins with other arm on curb, 10 square jumps in other direction. Run 1/2 lap. 20 squats, 20 seal jacks. Run 1/2 lap.
• Lap 4 – Lt Dan (lunge, lunge, squat) from 1st speed bump to 2nd, jog to 3rd, bear crawl to 4th (way too far), backward run to 5th, sprint back to 1st.
• Lap 5 – Run to 1st speed bump, 15 mtn climbers & 15 plank jacks, run to 2nd speed bump, 10 merkins, 10 diamond merkins, and 10 wide arm merkins….times up, mosey back to COT.

I tried to throw a little bit of everything in today and try to keep us somewhat together. Great job by all the PAX today and great to see some newer guys sticking with this F3 thing!

I shared a little between laps about living intentionally. Living intentionally means doing the things that are important even when they’re not easy (i.e. getting out of bed at some crazy early time each morning to work out). But the point that really stuck out to me was: Define your values and make choices that reflect those values.

Thanks to Backdraft for the opportunity to Q. Always an honor to lead this group of men!

Logging out,

Mainframe