Mosey to the start of the long road leading to the Middle School.  Performed exercises to move us toward the school with stops to complete other warm up activities.

• SSH X50
  • Toy Soldiers
  • Merkin X15
  • 5 Burpees
• Butt Kickers
  • Windmills
• Karaoke
  • Imperial Walkers
• Karaoke

Mosey to the playground to check out the new equipment.  Partnered up.  One partner completed 15 swing crunches while the other partner completed 10 pull ups.  Rinse and repeat for a total of 3 sets.

Mosey between the schools to the hill in front of the Middle School.

Partner 1 run backwards up the hill and then run down the hill.  Complete this 5 times while partner 2 completes burpees.  This continued until the pair completes 100 burpees.  Thighs on fire!!!

Mosey to the elementary school playground.  Circle up on the new soft play surface for Mary.

• Jack Knife X15
• LBC X20
• Rosalita X10
• Superman
• Box Cutter
• 3 more that I can’t remember

A little bit of time left so we completed 2 rounds of derkins (15) and squats (10).

When Spiderman asked me to take over as Site Q, I knew I needed to set the tone for the Ranch.

17 Men arrived unaware of the mission at hand. Knowing how impossible our task was, we got right to business.

Warm Up: A short mosey to get the blood flowing, 20 SSH, 10 Wind Mills, 20 mountain climbers were all we needed to start climbing the pyramid.

After each exercise, PAX ran the 1/4 mile school drop-off loop. Here’s how it went down:

10 Jack Webbs

20 Burpees

30 Diamond Merkins

40 American Hammers

50 Carolina Dry Docks

60 Crab Cakes

70 Merkins

80 Step Ups

90 Dips

100 Squats

While the exercises could have kept going up, the PAX was gassed. Together we made a jogging like motion back to COT where we completed one of the sweatiest and stinky rounds of name o rama, announcements, and prayer requests. PAX were left with the reminder of what we do in the dark, gets exposed in the light. Mind, body, and soul. #HIM

12 Pax took part in my 3 for one AO offer. We had 4 pre-runners (Spiderman/Hauscka/WhatDid/Axel) and 2 from #SpitzArmy (The Nantan himself and Atticus).
With no FNGs present an abbreviated disclaimer was given and we moseyed off for a tour of the school.
We hit the soccer fields for:
Karaoke Runs
Butt kickers
Backward run
We circled up for:
SSH-25
Windmills – 10
Morrocian Nighclub – 25
Hillbilly Walkers – 20
Freddy Mercury’s – 20

We then saddled up and headed over to the driveway to do a couple sets of BlIMPS. What’s a BLIIMPS?
B urpees – 10
L unges – 20
I mperial Walkers – 20
M erkins – 10
P arker Peters – 10
S quats – 20
Repeat

This was suppose to walk us down the driveway but Q was a bit confused and we didn’t travel as far I thought it would take us. Fortunately, SpiderMan was there to keep course correcting the Q.
After two sets, we moseyed up the road and took a pit stop for some abs. We did –
Boat & Canoeo (agan, Spiderman made sure we did these properly).
Rosalittas – 20
Hello Dolly’s -20

After the quick breather of a pit stop, we headed down the driveway to the back of the school where we all found a chair on the wall.
Chair against the walk for let’s say, a minute.
Then we worm walked the wall with a durkin. The goal was 5 of these. 5 was a stretch but we made it happen.
Repeat and then we were off. Rounding the other side of the school we found hill. I gave the pax a break and told them that we wouldn’t be running up the hill to perform an exercise. Instead, we would run up the hill, turnaround and bear crawl down.
20 Sumo Squats at the base of the hill
Run up the hill
Bear crawl back to the base
Repeat 3X

Then we headed back towards COT. With about 5 minutes left, I could tell the pax wanted more. We stopped and spreadout for find a piece of the curb. We did curb merkins.
Left arm on the curb – perform 10 merkins
Regular Merkin – 10
Right arm on the curb – perform 10 merkins
Repeat 2X
Back to COT.

NMM
Shout out to SpiderMan for the oppty to Q at the Ranch. This AO is a weekly staple and always to provide me with necessary #DRP on Thursdays. It’s an honor to lead, even when he needs to remind me what the exercise is. Leaders leading leaders.
Axel was back out there. Shout out to him and Houschka. They went on a 4 miler or more but more importantly, they held each other accountable on posting. #ISI
The Nantan and Atticus ticked another AO off their #spitzarmy list. When their done, I think they should the ranch to their weekly rotation.
We had a little mumble chatter on Financial Responsibility. Surprisingly, no one has the holy grail answer. But we’ll look to attend the 7/29 event at Eternal Church. I sure those king pins will shed some light on the answer.

Prayers for Tracey’s husband. Tracey recently passed away and he’s dealing with the new normal. Keep Marybeth in our prayers as she’s going through an upcoming surgery.

As always, thanks for allowing me to lead a distinguished group of men.
WhatDid

We had a great crew of eleven that was ready for a little adventure.

The thang:

Mosey to the soccer fields to stretch out the legs: high knees, butt kickers, karaoke, other side karaoke.

Mosey back to the parking lot: IW x15, Wide Arm Merkins x5, Windmills x15, Merkins x5, Cotton Pickers x15, CDD x10

Bring Sally Up song:  we had a few survivors!

Mosey to playground for modified Murph, but an audible was needed because the playground was torn up.  No pull ups today.

Complete on your own- 3 runs to the road (1.1 milies total), 100 CDD, 100 dips, 150 freddy mercury.

When done do 20 X-O’s OYO.

Mosey to the center of the field.  Break into 3 teams- Run to light pole, do five burpees and run back to middle.  First guy from each team does 20 burpees while the rest rinse and repeat.  Once back we switch so everyone gets a total of a quick 30 burpees.

Mosey to COT.

As always this was a pleasure to lead.  We have a great group of guys.  Great conversation.  Thank you!

18 PAX came to The Ranch for a little Rodeo. I asked who what hiding from the Board of Pain at LI, but the PAX did not even know it was happening. Proud of all PAX that have turned away from the fartsack and posted somewhere on this glorious Thursday morning! Away we went…..

The Thang:

Mosey to far soccer field for COP. Thanked God it was dark and I could not see Richard SImmons short shorts and be grossed out….then the sun rose….ugh!!!

• 30 SSHs
• 10 Inch Worm Merkins
• 10 Peter Parkers
• 10 Carolina Dry Docks
• 15 Ski Hops
• 15 Mtn Climbers
• 15 Lunge Hops

Bread and Butter of the workout:

Start with 10 reps of each exercise, High Knees and bear crawls, then do 9, 8, 7, 6, 5 of each exercise repeating High Knees and Bear Crawls in between each set.

• Pogo Hops (10,9,8,7,6,5)
  • High Knees
  • Bear Crawls
• Squat Jacks (10,9,8,7,6,5)
  • High Knees
  • Bear Crawls
• Step Ups (10,9,8,7,6,5)
• Donkey Kicks (10,9,8,7,6,5)
• Wall Sit Calf Raises (10,9,8,7,6,5)
  • Butt Kickers out to cone and back

COP:

• 20 Squats
• 15 Squat Jacks
• 20 Sumo Squats
• 1 Minute Box Jump (modify as needed, but keep moving)

Mumble Chatter was light today. I kept trying to encourage the PAX but a told them from the beginning it was leg day. As I am typing this, I am sleepy and my legs are throbbing. Quality workout that all of us accomplished together.

Today I talked about vulnerability and how when we are texting & driving, falling asleep at the wheel, changing lanes unknowingly or someone else comes into our lane unknowingly……we are vulnerable for an accident and maybe a critical wreck. My challenge to all of us is to WAKE UP! Don’t fall asleep at the wheel of life and let bad habits or our own selfishness wreck our lives. Find the places we are vulnerable in our life and address them before an accident happens. How Cake Boss? you say, first you turn to Sky Q, and then your spouse or trusted advisor, and your brotherhood in the PAX. Don’t go it alone and address it and WAKE UP before its too late. When we are vulnerable is when evil attacks!

Thank you Spiderman for the Q. Always honored and humbled to lead the fine PAX of The Fort!

Cake Boss Out

Today’s workout started off with a dark and muggy setting. Peabody moseyed around the building until he found the Pax. T-Claps to Anchorman for posting this morning despite his recovery. #HIM

The thang:

Mosey to the bottom of the bus loop.

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), Muhammad Ali’s (20x), Box Cutters(15x), Parker Peters (15x)

Mosey to the top of the bus loop.

Rinse and repeat the following series of exercises 3x.

• Diamond Merkins (7x)
• Parker Peters (7x)
• Box Cutters (7x)
• Seal Jacks (7x)

Mosey to the parking lot near the car drop off.

Partner up to do 100 reps of: LBCs, Squats, Wide Arm Merkins, Ski Abs. The other partner runs.

Mosey to the parking lot near the driveway.

Balls to the wall, People’s Chair (2x)

Mosey to the parking lot near the playground.

COP:

Pepper Grinders (10x), Oblique Ups (15x), Heels to Heaven (15x), Scorpions (10x), X’s & O’s (15x), Superman.

Moleskin:

Our 3rd F focus of the month is humility. It’s a challenge to remain humble in our selfish society.   

We often pray to God when things are going wrong or when we’re in need. But we then pridefully beat our chest once we’ve made accomplishment.  

Remember who gave us the ability to make our accomplishments possible. God should be the source of our confidence in good and bad times.

James 4:6 ~ God opposes the proud but gives grace to the humble.

Aye!

12 PAX and a boatload of humidity showed up at The Ranch! I had the country music playing but there was no beer swinging at this party. Wish there was, as it was hot and we were thirsty!!

Away we went…..

Not sure of everything we did as I was a sub for Maximus and jumped in the saddle weinkeless!

Mosey to far driveway for some butt kickers, high knees, some karaoke backward mosey and karaoke and back to regular mosey to back of School

COP I asked for a PAX member who has Posted for 4 months with no Q and Aftermarket stepped up for Co-Q duties. He did a warm up exercise move and then YHC and onward until fully geared up.

SSH, Imperial Walkers and couple other moves and we were done

Aftermarket did a great job!!

Mosey to back of Middle School for some suicides and pain stations

Mosey a little more for some people’s chair and bear crawls up the hill

Finally mosey to the Dog Pound, named when McGruff was Site Q, for some Jacobs latter

1 squat at bottom, 7 Bombjacks at top….work the hill and Finish strong.

Hard Run to COT

Was a great PAX, great workout, Great conversation and all around great morning.

Humbled and Honored as always to Lead and Q. Thank you Spiderman!

CB

13 of The Fort’s finest arrived at the Ranch. I am always excited to Q at this AO. Last time it was a surprise appearance for the Board of Pain. Might have explained why the number was a bit lower than the weekly average. #Cobains Alas, coming off (not so) fresh from the PAINtheon Games the day prior, I really needed to dig deep and push through this workout. I also figured I could get a little assistance from my smartphone, or Siri. Pax rolled in, one FNG present, disclaimer disclaimed and we moseyed.

THANG
Mosey through the carpool lane a few times and then circle up for a Siri led COP. There was a series of 6 exercises that were rinse and repeated. The idea is a spin on Tabata but 45 seconds AMRAP and 15 seconds recovery. Siri (more the timer app on my phone) called out the exercises and we went after it!

Burpees 45 secs/15 sec recovery
Mtn Climbers 45 secs/15 sec recovery
Bomb Jacks 45 secs/15 sec recovery
Plank Jacks 45 secs/15 sec recovery
Tuck Jumps 45 secs/15 sec recovery
SSH 45 secs/15 sec recovery
Rinse and Repeat

Mosey to the front of the Elementary School. Figured we would do a burpee chase since most of the PAX present missed the PAINtheon Games (except you Hauschka, and I apologized). Run the carpool lane and perform 5 burpees at each of the 4 stations along the way. Rinse and Repeat with Merkins. Rinse and Repeat again with Bomb Jacks. Heart rate up? Good! Mosey back to the parking lot and complete the workout with…

Super21
The idea is 1 merkin, 1 squat, 2 merkins, 2 squats, keep going until you reach 21 or run out of time. We ran out of time. We only got to 19 but we performed it as a group. Great work guys! Trucker with a 15 lb weighted vest for the majority of the sets. #Beast

NMM
Great work by everyone. The Siri led COP may have been a bit excessive but we all made it through and got better. Here are all my notes:

-Tclaps to Maximus for convincing me to change the FNG’s name from Scholar (went to Rhodes) to Dry Rub (he lived in TN). We voted! Dry Rub won. #democracy
-I still don’t like Siri
-Awesome to meet Snap Hook, Cross Check, Pinup and Subprime
-Hauschka has turned into a Beast. Great work all around brother.
-Trucker. Weighted Vest! Wow!
-High heartrates = Low #mumblechatter
-Thanks for the invite Spider-Man. Hope I kept up to the Ranch standards

Announcements
Everything can be found in the Newsletter. There you’ll find information about Hog & Coyote, Picnic, F3 Dads, etc. Read your newsletter.

Prayers/Praise
I apologize for not recording or remembering all of the prayers and praises but they circled around prayers for improved health. Handful of peoples family struggling with cancer. Another related to divorce. We need to pray for each other and our marriages. The theme for this month is humility. If we can take a posture of humility in our marriages, blessings will come out of it. I need to be reminded of this and hopefully I’m reminding a few PAX as well.

Thanks and again and always a privilege.
Zima

Another 18 #HIM posted in the gloom for what to be a bear of a beatdown.  I knew that I would end my 3 day exploration with the #BOP.  Its a huge test of self.  But this work out is no different that any other.  Commit to it mentally, find your Why and what drives you through obstacles and do it.

Here is what they did:

The Challenge (45 minutes):

•   Burpees – 100
•   Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
•   Ski Abs – 100
•   Merkins – 100
•   Deep Squats – 100 Cakeboss, Fire Marshall Bill
•   LBCs – 200 Speaker, Lil E, Mainframe, Jekyll
•   Carolina Dry Docks – 100 Short Sale, Axl, Howitzer, What Did (3), Trucker, Spiderman, Inaudible PAX (25), Stang (5)
•   Russian Twists – 100 Chicken Hawk, Longshanks, Backdraft
•   Mac Tar Jai– 100 Deacon (50),
•   Jump Squats – 100
•   Mountain Climbers – 100
•   Shoulder Raises – 200
•   Mary Catherines – 100
•   Hello Dolly – 200
•   Wide Arm Merkins – 100
•   Squat Jacks – 100
•   Nippler– 100
•  Burpees – 100

NMM

Concluding the three days of “The Why”, we focused today on self.  Why are you driven?  What is your driving force?  Is it competition, jealously, to better than the last?  Be better for ourselves?  Be better than others?  Are the choices you are making in tune with your purpose and desires?

Special shout out to Short Sale, Howitzer, Longshanks, Trucker for attending 3 workouts in a row and bearing witness to “The Why”.  Also to Fire Marshall Bill.  Board of Pain is tough on the seasoned PAX.  Its commendable for FNGs to get through it.

Had some great performances today.  A lot of Intestinal Fortitude to get through this one.  That’s the best part of the Board of Pain.  At first look, it is daunting.  But with guts, grit and determination, you push through and accomplish great things.

I enjoyed exploring “The Why” of Faith, Family, and Self.  I think I’ve only scratched the surface for myself on these topics.  Digging in and spending time thinking about my purpose and my “why” has given me more questions than answers.  I’ll be working on this for a long time to come.  Thanks to those that scratched the surface with me.

Aye!