After conferring with multiple weather apps on Sunday, it was decided by Site Q and workout Q to call an audible at move the AO to the IL alternate, The Cave. With the impending rain the Pax thought it was a good time to revisit an old friend.

In the comfort of The Cave Pax from far and wide joined us for a rain free post. After a little mosey warm up we were off.

The Thang:
COP: Windmills, Hillbillies, Mountain Climbers, Low Slow Squat, Happy Jacks all each x 20
(insert Mumble Chatter from Ringer on YHC’s interest in always bringing some wacky named exercise)

Mosey around the parking ramp.

Down Ramp every other beam, 5 hanging toe touches or 5 pull ups. Keep moving down the ramp until you can’t reach any longer. Plank-o-rama on the 6.

Grab sandbags from launch point, mosey back down the parking ramp to bottom starting point. Partner up, small fry and big guy.
Partner 1 sandbag clean and press
Partner 2 sprint 2/3 rds up ramp and 5 burpees at top.
Continue rotation until 100 clean and press completed.

Return sandbags to launch and mosey around the parking deck. Circle up for some closing COP.

Interlude on Accelerating Man (AM). See Naked Man Moleskine.

Seal Jacks, LSS, modified Baryshnikov’s, aborama.

COT

NMM
The COP warmup may have had some Pax thinking that it was going to be a light morning and wondering if they would get challenged. This thought was completely tossed out with the hanging toe touches and sandbag clean and press rotation. There was plenty of mumble chatter to start, but the Pax dug in and really pushed one another. It was great to see. YHC shared some thoughts regarding the Accelerating Man touching on the necessity to push yourself and one another to always be improving in any of the 3 F’s. YHC shared that my recent Acceleration has been in the area of the 3rd F feeling a desire to draw closer to the SkyQ and identify opportunities to share faith in a practical way.

Prayer’s: newborn nephew, sister with cancer.

Always an honor.

With five faithful men showing up to kickstart their week, a lot of mumble chatter around the cold temps and having to bring out the winter gear.  Glad to see Seventh Heaven back out for his 2nd visit and with the time correction on the website, he was ready and waiting when the PAX showed up.

With no FNG’s in site, short disclaimer and off we went for a lap around the school and warm up.  Leaving the bells behind, we will warm them up later.

• 1st stop 20 SSH IC
• 2nd stop 15 Imp Walker IC, 15 Seal Jacks IC
• 3rd stop  15 MC IC, 15 Wind Mills – mosey back to front lot with a bear crawl to pick up six.
• 4th stop 15 ski hops

The Thang:

Pick up frozen bells since they have been waiting on our return and mosey to the back of the school.  With 5 light poles stretching the length of the rear of the school, YHC decided to use them for a suicide KB beatdown.  The series went like this.  Carry bell to first light and do exercise predetermined and posted on the light pole.  Drop bell and sprint back to start, run to bell p/u and carry to second pole…..continue to 5th pole.  Once you complete 5th pole, run to beginning and run back to 5th pole and repeat same coming back 5,4,3,2,1.  The poles:

• 1st pole – 10 KB merkins each arm
• 2nd pole – 20 curls each arm
• 3rd pole – 30 tricep ext
• 4th pole – 40 shoulder press (20 each arm)
• 5th pole – 50  KB squats

Once we completed we moseyed back to front lot for some ab lab work:

• Protractor
• Freddie Mercury
• Hello Dolly
• LBC’s w/feet at 6″ – new favorite and crowd pleaser.  Thanks Ringer for introducing this at Arsenal!!

The PAX worked hard and last check of the watch we had put in 2.3 miles.  No one was complaining about the cool temps as we circled up for COT.

Announcements and Prayer/Praises – Remember to be thankful for all the blessing Sky Q provides us that we take for granted each and every day.  Prayers for those sick and dealing with injuries.  Marriages are constantly being attacked and as the spiritual leaders of our households and families we have to work on our relationship with our Bride constantly.  #Bettertogether

Thanks to Ringer for the opportunity to Q at this AO.

In His Grip – Rebel

Ahh….to be up early and post on a Monday morning is a beautiful thing. Starts the week off right and especially when you can lay the smacketh down!! 11 arrived to Tomahawk for a slice of Cake Boss pain and I say 11 because the FNG came in hot after our warm up…..more on that later.

The Thang:

Take off for a mosey around the school

1st stop – 25 SSHs

Mosey to 2nd stop of 20 Mtn Climbers

Mosey to 3rd Stop of 25 Seal Jacks

Mosey 4th stop of 25 Plank Jacks

YHC stopped to get some air as I have not run that fast in days….weeks….ever!! Anyway, talked to the men about how when little toddlers are learning to walk and the legs are weak and they stumble and fall even catch the end of a table and bang their head, but when they take those steps its the sweetest thing to watch. They are so excited and so independent. Our faith journey or walk is the same concept, we start out weak and wobbly and unsure of what we are doing but know we have to take the steps. Each step we take in our faith walk brings us closer to our Sky Q our God that is there holding our hand or has his arms wide open for us to fall into. Sometimes we fall and sometimes we get hurt…..he is still there to help us along……more to come!

Grab the bells and head to driveway entrance:

8 reps each of these exercises:

Curls, Shoulder Press, Bent Row, KB Swings

Run to light post, do exercise on written on ground, run back to bells and do 4 exercises again.

Run to 1st light post and then to 2nd light post, adding or doing the ladder. In between doing the KB exercises each time.

Here are the light Post exercises:

Bear Crawl,

2 Box Jumps,

Frog Hops,

4 Lunge Jumps,

5 Imperial Walker Squats,

6 Apollo Ono’s,

7 Calf Raises,

8 Low Squats,

9 burpees

Ran out of time for last 4 stations. Hops and bear crawls were killer, but men worked hard. Ended with 6 burpees and COT

When walking on our faith walk we fall off the path and get hurt, but a loving God picks us up. Only time it gets bad is when we think we can go it alone. We think we don’t need a God, a brother or any assistance. I’m here to tell you, you are a fool if you think this life is manageable alone. You got F3 brothers on either side of you and a Sky Q chasing after you, so make good choices and WALK TALL AND FINISH STRONG!!!

Thanks to Ringer for the Q!

Welcome FNG – 7th Heaven and prayers to Rebel’s nephew and Beast’s wife for good health and God’s strength.

Peace and see you in da gloom!

Cake Boss

4 showed for pre-run, Niners’s watch log them at 3.5 miles.

Disclaimer~witnessed by all

Mosey around school for light warmup

COP with all my favorites to ten counts

Using light poles for “pyramid of pain” and it should be noted that gazelles got in 10 stations and 3.7 miles + carrying your bell between stations… in 45 minutes #fit

Pyramid=

10 burpees

20 KB curls

30 KB Triceps

40 KB Squats

50 LBC

60 KB Calf Raises

70 SSH

80 Flutter

and head back down the pyramid

Running the bus loop seemed like a better idea prior to about the third station…seems like I have a new talent at screwing up Kettle Bell workouts with way too much running #sorrynotsorry

Niner, Ringer, and Pebbles paced the group, and we were all playing the role of #Chaser

appreciate the opportunity to Q, really fun, fast and fit group of #HIM @F3Tomahawk

Be a better man today than you were yesterday

Aye,

CSPAN

Driving half way to Tomahawk, YHC realizied I left my kettlebells in the garage all alone. Being to far to turn back, I knew the PAX would pick me up and they did with a solid Carolina Blue KB. Felt special!

8 men arrived and once we all rubbed our eyes out and slapped our faces from the sleepiness of Hog n Coyote event, we were off for a mosey.

Run around DBES to far corner. COP

SSH, Merkins, Imperial Walkers, and off running to front of the Rock

Lunge walk to first tree, bear crawl to next tree, sprint back to KBs

Warm Up over – The Thang

10 excercies, 10 reps or 15 for some each with about a 45yard suicide run in between each excercise.

10 KB Swing w/squat – sucides

10 Single arm Swing/switch Hands – suicides

20 wall sit leg ups – suicides

16 figure 8s – suicides

15 goblet squat – suicides

10 high pull /from squat to stand up – suicides

10 each leg lunge press – suicides

10 each arm merkins – suicides

10 curls x2, 20 tri extention x2, 10 Russian Twist x2

Suicides

COT- Message today was around being the example God wants us to be. With Fathers’s day we all grew up with different examples. Some good some not so good, however the example that never disappoints is Chirst. Follow it and live it, so that others that are watching you know you are Chirst centered and not World centered.

Announcements:

• F3 Dads back at WEP 9:30 Saturday
• Gift Card Drive “Operation Independence” See twitter, Cake Boss or Tinker Toy in Rock Hill
• Galdiator Games – See Pebbles

Prayers for Colombia Mission  trips for youth group. Prayers for all men to be leaders to the best of their ablitites.

Thanks Ringer for having me…..good group of guys out there!!

CB