The PAX: Chicken Wing, Drop Thrill, Figaro, Java, MP, WhatDid, and Bourne (Q)

7 ½ participated in a cold, angry Weinke, workout at Tomahawk. It was 7 and a HALF, because a certain retired Command Sergeant Major from Rock Hill (for instance, oh, I don’t know, maybe… Sapper) attempted to post but ended up in Sun City instead. Thus, he and I accidentally added a 2^ndF, after the workout, with some coffee at Bojangles.

For the seven HIMs with working GPSs, congratulations on fighting the hardest battle of the day by leaving the comfort of our beds to enter the arena of 16* weather. Good job. Most of our neighbors would never consider entering int0 such weather. This reminds me though, we’ve all been there; let’s get out there and EH some of these sad clowns. They need it, just like we need it.

YHC was angry when creating the Weinke.

The Warmup:

Following disclaimers, we moseyed around the parking lot a couple of times for a warm-up. We continued with 20 SSH, Movement to Prep – 1 (something I brought from my last job), 10-4 count Merkins, Movement to Prep – 2, overhead arm pulls and cross body, arm stretches.

The Thang:

Moseying to the light, we began a two-HIM team circuit with the following:

Station 1 – The first team member conducted 40 kettle bell Overhead Presses, while the second team member bear crawled to the corner sidewalk and began a series of 200 Merkins (team-count).

When the first team member finished the 40 overhead presses, he bear crawled to switch out with his partner by continuing the 200 Merkins, and allowing his partner to return to the center to conduct 40 kettle bell overhead presses. This cycle (40 Overhead press, bear crawl, merkins) continued until the team completed 200 Merkins.

Each station followed the same sequence of one HIM conducting 40 KB reps while the other traveled to another station in order to complete 200 reps of a different exercise. It looked like this:

Station 2: 40 Triceps Extensions (lunges with kettle bell to the next corner) and 200 team-count LSS with kettle bell.

Station 3: 40 kettle bell curls (20L/20R) (crab walk to next corner) and 200 Carolina Dry Docks.

Station 4: 40 kettle bell upright rows (lunges with kettle bell to the next corner) and 200 sidewalk curb dips with your kettle bell in your lap.

There was some modification to complete 100 team-counts initially, but everyone went back to work on finishing the 200. We wrapped up with a mosey around the parking lot.

In all, everyone did a minimum of 1,000 reps; however, most completed closer to 1,400 reps of one exercise or another.

Chicken Wing has brought some renewed energy to this site; thanks for the leadership and hard push today. Thanks for getting me off my fourth point of contact to commit to a Q as well.

He, Figaro, and Java maintained their typical hard-working nature at Tomahawk and even joined me in a bit of mumble chatter. Although, I seem to recall pumping out 150 CDDs on my own while waiting on Java to “mosey” to his car to get a second set of gloves (he must have sensitive fingers).

MP, WhatDid and Drop Thrill – it was nice (officially) meeting each of you this blustery morning. Although my Weinke was a bit convoluted, you guys never quit… looks like each of you has been-there, done-that. Thanks for the encouraging words and effort.

The COP:

We wrapped it up at the COP with a brief devotional thought, announcements and prayers.

Although the word of the month is “empathy,” I chose a different COT discussion for the thought of the day: King David, during a time when kings went to war, decided to fartsack it and instead, got in a lot of trouble (an affair, an unwed pregnancy with another dude’s wife, murdering a General, losing his child from it all, etc.). His head was not where it needed to be. He should have been preparing for war, but instead was taking the easy road. It’s easy to get wrapped up in things that are less important or to get lazy in the cold – don’t. Take time to refocus on your M, your 2.0s, your church, your career – wherever it is you need to be focused on. Don’t let January’s Resolution turn into a 6-week exercise program that drops off – ’cause it’s easy to do. Whatever you need to do to remain mentally, spiritually, and physically prepared, get yourself there.

Get your mind right.

Aye!

It was a rainy, cool morning the day after New Year’s day. It was not enough to keep 2 hard chargers away from the prospect of getting stronger, getter to have early morning recess, shout out to C-SPANisms, and all it takes is one other PAX to motivate you, keep you in check, and make you better. Without the PAX challenging you, excuses start to form, habits start to weaken, and accountability falters. Challenge yourself to be holding other PAX accountable and ask for them to do the same for you.

Warm up was under the nice covered veranda, may be called a Lanai on vacation. This day was still a vacation, so let’s go with Lanai.

SSH x 20
Merkins x 17
Windmills x 20
Squats x 17
………..may be a few others.

Rain was really coming down. Reminded me of Caddyshack as he was having the best round of his life….didn’t end so well??

The Thang

Pillar Bits with left side a 20 count and right side a 17 count. Right side hit each arm if applicable. Excercises and pillar counts are representative!

L – Goblet Squats
R – Tricep Extensions
L – KB Swings
R – Should Press, each arm
L – Upward Row
R – Backward Lunge, each leg
L – Tom Brady’s
R – Forward Lunge, each leg
L – Front bell raise
R – Curls
L – Russian Twists

There were probably 8 more stations, you should have been there!

At the middle now.

20 burpees OYO
20 Partner Merkins

4 MOM

NMM

Great workout with Skate Or Die. It is sometimes not about the numbers, but more about getting to know the men around you. Thank you for always pushing and making me better!

Spoke about our word for 2017 and some of the intentions that we are striving for.

Great morning.

COT.

Upon arrival at The Tomahawk today, YHC was glad to see some new faces, old names at the AO. With some first timers at the AO, we had a great group with varying coupons from KBs, to rucks to barbells and they all get the job done.

With Old Glory waving at us in the wind, we said the disclaimer while underway. Here is what we did.

Mosey with dynamic stretches to the other side of the school.

COP

SSH x 50
Squats x 20
Windmills x 15

Moved to dry pavement. All performed in sequence, no recovery
Merkins x 15 (slow single counts)
Honeymooner
Mountain Climber x 15
Honeymooner
Peter Parker x 15
Honeymooner
Parker Peter x 15

By this time the shoulders were toasty and the blood was flowing.

Mosey past the backside of the school. Geronimo is going to aspire and no doubt achieve the full wall muscle-up at YHCs urging. Today was not the day, but I would not be surprise to find a training rig all set up this afternoon.

Back to the parking lot to grab the coupons for 4 corners

Started at 5-10-15-20-15-10-5

KB swings and Goblet Squats at each corner staring with 5. Short corner we did lunges with KB passes. Long corner to corner we moseyed with the KB.

At the start, it seemed easy, maybe too easy, but the reps caught up with us and it may be a difficult task to wash your hair later.

Onward to the overhang for some more manly work.

Grab a pillar and get into people’s chair. Did a good bit of that and switched over to wall tar jai with a plank on the wall at the end.

Moved over to the ring of fire.

In and outs with KB x 20
Right leg step up with a curl x 12
Left let step up with a curl x 12
Calf Raises x 35
15 bombjacks

Repeato.

COT

NMM

Prayers for patience. Patience on the road, patience with our families.

Prayers for pushing each other everyday. ISI

Socrates on VIRTUE. Great words.

Merry Christmas Men.

Skate or Die on Q the 26th.

Conditions clear, crisp, dry, and 42 degrees which was a nice change from the cold

disclaimer

and we were running

long loop around school stopping doing bootcamp exercises at each light pole

more running

circle up for dealers choice on exercises, all in cadence and every man got the opportunity to Q

more running

grab KB

more running with KB

more stations

more running with KB

strong sermon (you should have been there)

more stations

more running with kb

out of time

22 push-up challenge

COT / prayer or praise / BOM

Read your newsletter…lots going on

http://eepurl.com/csXK_D

15 Pax gathered at the Tomahawk to discuss the Margin and get in some partner work.

The theme for the month of November is Margin (Thanks Chicken Hawk). Simply stated, the Margin that time left available after the demands of life have been accomplished. It can be used intentionally or squandered on selfish desires. YHC admitted to the Pax that I stink with the margin. I am reactive to my use of the margin and it has no purpose or consistent mission. There are lots of excuses, none of which matter of course, but the accountability lies with me. YHC asked the Pax to consider their Margin and its use throughout the workout. And away we went…

Mosey behind DBES

Buttkickers

Hi Knees

Toy Soldiers

Lunges

COP (High intensity)

SSHs x 3

IW x 3

Mtn Climbers x 2

Merkins x 1

Partner Up (3 Burpees between each set)

Partner Derkins x 3

Partner Picaboo Streets

Partner Dips

Dora 1-2-3

100 Merkins

200 Squats

300 LBCs

Bear Crawl Inch Worm (Check the F3nation website, it is good stuff!)

Mosey Home

Moleskin

Thanksgiving Day workout with double down opportunity on 11/24

Christmas Party on 12/17

Joe Davis Run on 1/7/17

After some deliberate thought, I recognized that my “clean plate” syndrome was affecting the use of my Margin. YHC does not like to have unreal email, texts, Twitter messages or Slack messages. It was killing me to look down at my phone and see a notification that I had a missed message. Because of this, I feel the need to check my inbox frequently for updates and that is wasted time. I have changed my notifications and plan to use that time to be more present with M and 2.0s. The Pax agreed to hold me accountable and seek to find ways to impact their Margin as well.

YHC had the honor to join 10 brothers in the Gloom at The Tomahawk. What a great AO! Bourne and I will be co-site Qs and looking forward to continuing in the strong pedigree of Ringer and Birdcage, both of whom were present for the very formal and scripted passing of the flag from one site Q to the next. Conditions were stellar with clear skies and temps in the mid-40s. Disclaimer was disclaimed and we were off

Long Mosey around the parking lot with Butt Kickers, High Knees, side shuffle, and Jogging. At the back of the school, we circled up for our warm up.

Warm UP
Windmill x 10 (Slow IC)
Foward SSH x 20 (IC) We were very coordinated in the darkness. Nothing to see here.
Merkins x 10 (Slow IC)
Mountain Climbers x 20 IC

Finish mosey to corner of school and grab some wall
Wall Tar N’Jai x 10
60 or so Count People’s Chair
5 inch worms

AMRAP for MARCKS….variable count and spell check required. Great mumble chatter, Java was way quick, someone better check to see if the coupon is paper mache
Merkins with R and L arm on kettlebell x 10
Arm Curls – 15 on each arm
Rows – 20 on each arm
Triceps with the bell. Tri is silent. x 25
Kettlebell Swing x 10
Sprint around island at the other end of the lot. PAX added the “around”. Hard chargers, great group of overachievers.

5 rounds took about 20 minutes

Finished with goblet squats waiting for the 6.

Circle up for 8 MOM.

PAX lead, each took a turn.

9 total exercises as Peabody and Socrates had to bolt early.

COT.

NMM

Announcements, praises and prayers were light, but we have a great praise for Java and his news. Congrats!

What a great group of PAX. This was a great time Qing today and an honor to lead. T claps to Birdcage for having an overdue handoff of site Q, 12 months is a little long…voliservitude at its finest. That along with untimely jalepeno poppers coupled with 8 MOM made it a memorable handoff.

Lord’s Prayer.

Perfect High Humidity Morning and 77 degrees

Disclaimer – Legal Counsel not present (scared?)

Really dark out there…

And we were off at a good mosey pace, carrying your kettlebell, around back of the school

Warm Up, consisted of lots and running and stopping at each light pole, and 10 repetitions in cadence of all my favorites. Yes, we got in about 2 miles, yes, it felt great lots of sweat, lots of #chatter, and Package occasionally participated, and Skate or Die pushed the pace.

Back to bells, we would complete 25 KB exercises, and then we would run the bus loop, we got in another 1.4 miles and 150 exercises, got a really great sweat on #Spicy #Humid #SMELLY

Poor Q planning and I ran us out of time.

COT/Prayer or Praise/BOM

Sermon Notes:

Told the story of The @MAFSS7GoRuck Event from over the weekend and discussed the crew, read more here:

Memorial planned for victims of MAFFS air tanker crash

We also talked a quick lesson on the vertical relationship with God and the importance of having quality relationships on your horizontal (this world) relationships, in my worldview you can’t have one without the other.

In F3 it is described this way:
CONCENTRICA: The circular rings formed by a man’s relationships on the Big Ball. Please look it up on the lexicon for a much more articulate definition.

1. First Ring: M (wife)

2. Second Ring: Shorties (children)

3. Third Ring: Shield Lock (brothers in arms)

4. Fourth Ring: Blades (younger men)

5. Fifth Ring: Mammon (work)

Be a better man today than you were yesterday, and I appreciate the invite Birdcage, and it is always an honor to Q a pack of #HIM,
AYE!
CSPAN

I’d heard rumors about this AO, how it’s dark and the lights never turn on – I always figured the PAX were just trying to keep everyone scared. But man, I was WRONG! I was thankful for small light I had in the truck so I could read the winkie I’d prepared!

We kicked off with a quick COP consisting of a few SSH, some windmills, trudge through some imperial walkers, stretched a bit more with the old imperial walkers and took a short mosey around the parking lot.

We all lined up at the top of the parking lot for a round of 11’s – with kettle bell burpees at the top and monkey humpers at the bottom.

YHC had dropped a 30lb sand bag at the top of the lot as well. Staying lined up we cycled through:

• KB Swings
• Goblet Squats
• Left Curls
• Right Curls
• Double handed tri extensions
• Staggered merkins
• pass through lunges
• kb dead lifts
• left side bent rows
• right side bent rows
• chest press
• Repeated the majority again

The timer for each exercise was a PAX running to the end of the lot and back, passing the sandbag down the line as they went.

Appreciate the chance to Q! It’s always a treat to Q new AO’s!

Catfish – out!