The Swamp is Frozen!

  • QIC: Cable Guy
  • When: 2/27/15
  • Pax: Decibel, Cheddah, Serano, C-Span, Poncherello, Royale, WWL, Lugnut, Gearz, Crash, Lil E, Geko, McGruff, Cornhole, Senator Tressel, Cable Guy, FNG (Anvil)
  • Posted In: The Swamp

17 Pax braved the cold for a beatdown by YHC

Welcome FNG Jimmy Parker

The Thang:

Mosie to Home depot

COP

10 SSH

20 MC

10 SSH

20 Peter Parker

10 SSH

20 Parker Peter

10 SSH

20 Slow Squat

10 SSH

10 Wide Merkins

10 SSH

20 IW

40 SSH

Mosie to Target for Call the Ball

1 Burpee at first ball

Gator merkins to 2nd ball

2 Burpees

Bear crawl to next Ball

3 Burpees

Crab Walk to next Ball

4 Burpees

Lunge walk to next Ball (PAX Mumble Choice over Gator Merkins)

5 Burpees

Bear Crawl to next Ball

6 Burpees

Crab Walk to next Ball

7 Burpees

Gator Merkins to next Ball

8 Burpees

Bear Crawl to last Ball

9 Burpees

Small rest

Sprint to start line

Round 2 Call the Ball:

1 Bomb Jack

Lunge walk to next Ball

2 Bomb Jacks

Lunge walk to next Ball

3 Bomb Jack

Lunge walk to next Ball

4 Bomb Jacks

Lunge walk to next Ball

5 Bomb Jacks

Lunge walk to next Ball

6 Bomb Jacks

Lunge walk to next Ball

7 Bomb Jacks

Lunge walk to next Ball

8 Bomb Jacks

Lunge walk to Last Ball

9 Bomb Jacks

Bonus if you finished early for 10 more Bomb Jacks

Mosie to the Fountain

10 Derkins

20 Dips

10 Derkins

20 Dips

5 minute Ab Blast

Mosie to COT

Today we learned to always bring gloves to winter F3 workouts! Especially when YHC is on Q

The swamp is gaining traction quickly with 17 strong and eager PAX partaking in a pre-weekend workout to ensure the pizza and wings don’t have to much effect tonight!

Next week it’s McGruff on Q! Looking forward to it!

 

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Refining Steel(e)

  • QIC: Gears
  • When: 02/20/15
  • Pax: Zima, Maximus, Package, Gekko, Cable Guy
  • Posted In: The Swamp

Six Brave explorers assaulted Gander Mountain in single digit temps this morning.  YHC was the Sherpa for today’s adventure, and has a personal opinion that such temps call for lots of running, so after a short disclaimer we took off.

 

The Thang:

Mosey to Target Lot for COP

  • SSH
  • IW
  • Windmills
  • Mountain Climbers

Mosey around back side of Target

Karaoke up the alley between Target and Home Depot, switching half way.

Mosey past City Tavern to the fountain

 

YHC commenced with spoken word #1 (see below)

Jack D. Webbs up to 10 (the D is for Derkin on the bench/ledge instead of traditional Merkin)

 

Mosey around roundabout to Home Depot Corner

Split into 1s and 2s for single count cadence of

  • Supine Pullups on Bike Rack
  • Diamond Merkins

Flapjack for total of 2 full sets each x 10

Mosey to end of Home Depot Lot with some Butt Kickers and High Knees

Circle up for Carolina Dry Docks

 

Mosey back to front of Target

Wall Sits for Recovery

10x Donkey Kicks against the wall, holding the last to go into BTTW

Repeat

Mosey to edge of Target Lot

 

YHC commenced with spoken word #2

Dan Taylors to 10 (Crowd Pleaser)

 

Mosey with rubber legs around to back of Gander Mountain

COP with

  • Merkins
  • Wheezy Jefferson
  • Slow Freddy Mercury

Split back into 1s and 2s

One group does Wall Sits while other does:

  • Run to end of Gander Mtn
  • Karaoke to end of Gander Mtn

Flapjack

Indian Run all the way around the building for COT and spoken word #3.

 

Naked Man Moleskine:

YHC put out this little tidbit on twitter after some research: “Steel is most refined metal made from Iron.”  A clever play on words (if I do say so myself) on the fact that we are in Steele Creek.  This AO has so much to offer and as YHC prepared for the Q, I couldn’t help but draw some parallels, which were shared during the workout.

  1. Out of the different ways that metal can be worked, forging is the best (instead of casting etc.).  It actually restructures the grain of the metal, making it tougher and stronger.  What we do in the Gloom is like forging.  We are getting tougher and stronger.  This is the first F (fitness).
  2. A master blacksmith can shape metal into any tool he chooses.  God is our master blacksmith, shaping us into tools for his purpose, but smithing requires heat.  When God shapes us, it is often through trials.  We don’t have to face these trials alone.  This is the second F (fellowship).
  3. Lastly, we talk a good bit about Iron Sharpens Iron.  An interesting fact about Iron is that its biggest weakness is the propensity to rust.  To get around this, metal workers will coat iron with something called a sacrificial anode (Package said this is Zinc, and i will defer to the expert on this).  I think it is no coincidence that this is the term used and it can be applied in at least two ways when we think about our Sin as the rust.  First Christ is the sacrificial anode that covers us to help make us useful to God.  Instead of our Sin being the thing that defines us, it is Christ.  Secondly, sacrifice is expected in order for us to really be our best, putting off our selfishness and working for a greater cause.  This is the third F (faith)

Still need a name for this AO, so tagging this as “The Fort” till we get a good name.

 

Announcements:

CAH workout kicking off Feb. 28th

Expansion going on here at Steele Creek as well as new Workout and 3rd F on Tuesdays at Publix/Hardees

 

Prayers:

PAX on the DL/IR

Listen for our callings to be the tools that God requires

 

Honor to Serve.

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Rivergate Bakers Dozen

  • QIC: Cable Guy
  • When: 2/13/15
  • Pax: McGruff, Crash, Old Bay, Solid State, Cake Boss, Aquaman, Gearz, Serano, Black Hawk, Double D, Geko, Cable Guy, FNG (Royale)
  • Posted In: The Swamp

Looking for a Name…

13 Strong a week after an initial recon to open up this new vast and spacious AO!

Mosie to COP on the grassy knoll

25SSH

25 MC

25 IW

25 Peter Parker

25 Cherry Picker

25 Plank Jacks

25 Carolina Dry Dock

25 SSH

Mosie to Target for “Call the Ball”

Bear Crawl to each Ball Pax call out an exercise

10 Merkins

10 LBC

10 Alphabet Leg Lifts

10 ?

10 ?

10 more (I’m too old for this)

Karaoke back to start

Repeat; instead of Bear Crawl Lunge walk

Mosie back to the mountain for a little AB Blast

COT

 

Great time this morning with a workout a little harder than Slowburn or so the Pax said anyway!! I’m not so sure as I’ve only been to the Burn once before.

Thanks to the Pax for helping the expansion into the Steele Creek area!

 

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