12 brave souls shared the experienced of my VQ!

The THANG

COP
Mosey to the end of the parking lot for COP. Warm-ups included Windmill x15, Squat Kicks x15, bob and weave drills (or sway dance as some appeared to be doing) x15

Curb Drills

– Wheel Of Merkin (OYO) – The Pax remain in plank position as you transition to the next merkin exercise (Encouraged people to do at least five, more if they need the challenge)

Incline merkin x5
Uneven merkin (R) x5
Decline merkin x5
Uneven merkin (L) x5

At the end of each merkin set, the PAX planked until everyone is finished. Then performed one of the exercises below, in cadence.

Seated Row Crunches (crunchy frog) x10
Single leg toe raises x10 each
Dying cockroach x10
Squat hops onto the curb x10

Rinse and repeat 4x

Grass Drills

Mosey to the grass field

– Quad Hoppers x5 (I called an audible after the first set, and moved on to the next exercise)

Broke off into groups of three/four

Over/Under at 10 yard intervals (sprint/high-knees/arm-crawl)
– Explanation: First person sprints to the 10 yard line and assumes the plank position. Second person sprints to the first person and hops over him, then high-knees to the 20 yard line and assumes the plank position. Third person sprints, hops, high knees, then crawl under the second person and continues to crawl to the 30 yd line, then assumes the plank position. Rinse and repeat to the other end of the field and back.

TIME CHECK: 5:36 or 5:46 (I can’t remember which.  See below why this is important)

Parking lot drills

Mosey to the football field parking lot
– Stayed in our groups. First person sprints to the 50 yard line and back while the rest does SSH. Rinse and repeat with squats, merkins

Mosey to the other parking lot and did sprints to each painted lines at 50%, 75%, 100%, 110% speed.

Ab workouts and some burpees
Russian twist, protractor, hello Dolly, boat/canoe, burpee for good measure.

Announcements:
Baxter Trail Club New Year’s Day Trail Run. Jan 1st, 2015
Joe Davis Memorial Run – Jan 10th, 2015

Parting thought:
– Be aware of destination addiction – the preoccupation with the idea that happiness is in the next job, next next partner. Until you give up the idea that happiness is somewhere else, it will never be where you are.

Prayers:
Lord God, thank you for giving us the opportunity to gather on this beautiful day. We are here because we desire to be better men; physically, mentally, and spiritually. Help us grow to be more compassionate, for we know what it is like to be in need. More forgiving, because we have betrayed others. And to be more loving, for we know what it is like to hurt. We also lift up those that are hurting during the holiday season due to the passing of a loved one. This can be a very difficult time and we ask that you give them peace and strength.

Moleskin:
What went wrong? Well, let me see….where do I start?

Bob and weave
– The Issue: This is the first inkling that things are not going as I had envisioned. Note to self: not everyone is a fighter. Some are….dancers?!?

– The Take Away: What appears to be simple can be foreign to some. Exercises that requires coordination and proper form takes time to learn.

Over/Unders
– The Issue: It started off good, but quickly turned ugly. Some confusion as the exercise continued. With a 3 man group and 3 exercises between each interval, each person ended up repeating the same exercise rather than moving to the next one

– The Take Away: Just because it looks good on paper or in your head, it may not translate well when applied. Think through the process and make sure new exercises are explained well in the beginning.

Quad hoppers:
– The Issue: Another great exercise that takes coordination and proper form. Easy to do when you are well rested. Not so much after the Wheel Of Merkin.

– The Take Away: Don’t bite off more than you can chew. Run through the exercise plan until you get a feel for things.

Time Check:
– The Issue: At this point (see above), I have ran through my list of exercises. I thought what I had would completely fill up 45 minutes. It wasn’t!

– The Take Away: Create your plan with more exercises than what is scheduled for. It is much easier to leave out exercises than to think of one on the fly!  (Thank you to the veteran PAX for lending a helping hand and providing a few suggestions in my time of need. Thank you, Cakeboss!)

What went right? I got there early as planned. Gave me a chance to run (or drive) through the area to confirm my route plan.

Final Thoughts:  Don’t be hard on yourself.  Don’t shy away from a challenge.  Don’t be afraid to step out your comfort zone.  Learn to follow and learn to lead.  Have fun!

11/07/14: Luke 1 – Cake Boss – John The Baptist Foretold/Jesus Foretold/Birth of John the Baptist

11/21/14: Luke 2 – Assassin – Birth of Jesus/Shepherds and Angels/Boy Jesus in the Temple

12/05/14: Luke 3 – Pusher – John the Baptist prepares way/repentance/baptism with Holy Spirit

12/12/14: Luke 4 – Anchorman – Jesus tempted/Jesus begins ministry/rejected in hometown

12/19/14: Luke 5 – DD – Jesus calls first disciples/Cleans Leper/

12/26/14: Luke 5 con’t – Deacon – Calls Levi/About Fasting

01/02/15: Luke 6 – Cake Boss – Twelve Apostles, Beatitudes, Love your Enemies, Judging others

01/23/15: Luke 7 – Red Eye

02/13/15: Luke 8 – Airbourne

01/30/15: Bible Challenge Speaker Series: Santini Eternal Church Office behind Zaxby’s

11 Men endured the Sub 30 degree temperatures for a burpee festival courtesy of Burgundy!

The message:  Being a Leader is knowing that sometimes you can’t control your circumstances but you can control your reaction to your circumstances.  Make a choice to look at you life through God’s eyes rather than your own to see how he is working to mold you into the man he wants you to be.

The THANG

COP
10 different exercises with an incremental burpee between each exercise (example Round 1 – 10 SSH and 1 burpee, Round 2 – 10 merkins and 2 burpees, etc…)

55 Burpees in total after COP

SHOOT & LADDERS. A fun take on the popular children’s game.

Every lines up on a line (back to woods)

• deck of cards in the middle of the soccer field
• On each card is an exercise that’s challenging like 30 merkins or 15 burpees or 30 mountain climbers
• The person on the end will run to the deck of cards – pick an exercise and will either say SHOOT let’s do the exercise and then everyone will do that exercise as a group
• Or that person can yell out LADDERS.
• Then that person will then join everyone else on the line and we will bear crawl to the middle of the field and then do the spider walk back to the starting line
• Rinse and repeat through the entire PAX.

135 Burpees in total after Shoots and Ladders

Starfish 6-25

•   Split into groups of 3-5 as many groups as necessary based on size of PAX.
•  First exercise is called by the Q for 25 reps.
•  Each group is competing to finish the exercise first, after the 6 finishes then 1 member of the team runs to the middle to grab a card.  T
• The person that got the card becomes Q and calls out the next exercise, repeat until all cards are taken.
• The winning team has the most cones.  The winning team calls out the penalty exercise (Burpees) for the PAX and the PAX has to do as many exercise count as the winning team that can hold the plank.

155 Burpees in total after Starfish 6-25

Burpicide Ladder

• Suicides (4 rounds) on soccer filed (1/4, 1/2, 3/4, full)
• 10 Total Burpees during excercise

165 Burpees in total after Burpicide Ladder

Three minutes of Mary:

• 6 ab exercises for 30 seconds each without having feet touch the ground.  LBC, hello dolly, Freddie Mercury, high low flutter, Russian twist

Even though we lacked in numbers, we made up for it with the workout

The Thang

Run 3 laps around the church

Circle of Pain – 10 each – SSH, Slow squats, Windmill, Merkin, X’s & O’s, Mountain Climbers, Moroccan Night Club, Carolina Dry Dock, Imperial Walker, 5 Burpees OYO

300 Workout
4 different exercises
Merkin – Squat – LBC – Windmill

300 reps each – each person adds to the previous number before them.

1 minute at each station and switch

Planks – Hold for 30 seconds – rest for 30 seconds

Hold for a 1 minute – rest for 30 seconds

Hold for a 1:30 – rest for 30 seconds

Hold for 2 minutes

Ab Lab – Went around and everyone called out an ab exercise for 50 count

Back to 300 Workout, but did as many reps as possible at each station in 2 minutes

COT

We had a funny conversation about a woman who I was interviewing had some really bad breath and how to politely tell her to use a breath mint. Bogey helped us with our etiquette on how to suggest someone take a breath mint when they really need it.

While the number 300 looks intimidating once you focus on the task at hand – the number really doesn’t matter and the same goes in life.

So…your Q has been slack posting for workouts lately. Lots of excuses. Been making Saturday but not much else. Missed last Saturday after a prolonged Tryptophan induced coma. Of course he forgot he was up to Q today. Tempted to fartsack after receiving the reminder email from Padre less 24hrs before a scheduled Q. Yet, motivated by guilt not to (could have something to do with Padre being his pastor and past EH victim…), I prepped what I thought was a great workout. A poor night’s sleep Tuesday night led to more desire to fartsack. But, motivated by the PAX in Fort Mill/Rock Hill and those sad clowns yet to post as FNG’s, I posted. 8 other motivated PAX enjoyed the following on an extra Gloomy morning…

The Thang (dropped my Weinke so this is from memory)

Warm Up
Mosey
Butt Kickers
Toy Soldiers
Lunge Walk
High Knees

COP – Always enjoy a COP by the power lines – especially when they buzz from the fog.
SSH x25
Mountain Climbers x25
Squats x25
Merkins x10
Imperial Walkers x25
Peter Parkers x15
Parker Peters x15
Superman (with a “generous” 10 count from Pusher)
LBCs x20

Partner Gear
4 Stations
1: Partner A – Tire Flip; Partner B – Merkins
2: A – Lunge Walk w/ Sand Bag; B – LBC’s
3: A – Battle Rope; B – Squats
4: A – 2 Laps around worship center w/ sand bag; B – Calf Raises
Switch when Station 4 partner finishes lap; Swap when both Station 4 partners are done
Wild Card/Bonus Round: uneven # of PAX

Batting Clean Up
Wall Sits – Pusher, CSPAN, and Burgandy delivered solid 10 counts as expected. Anchorman threw your Q and the PAX a curveball with a 20 count.
Ab Lab (Dealers Choice)- All PAX delivered and Padre shocked the system with 20 Burpees for last exercise. “No workout is complete without Burpees” – Padre.

NOTE: Get Burpees out of the way early, so Padre doesn’t feel compelled to add them.

Moleskin: Thanks to the PAX for posting and motivating a brother to higher heights after being tempted to be down. The men of The Fort and The Patriot have been an inspiration and motivation to your Q, and they didn’t disappoint this morning.

Announcements: Your Q is signing up for the Joe Davis run after motivation from Pusher this AM. Please join in and support a fellow brother. This is a home game for us. F3’s Goal is 200. I’d like to see 30 from our region. Benefit to Keystone substance abuse center in Rock Hill.

Joe Davis Pre-Blast: http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/

6 men, with no travel plans and thankful hearts, posted on a barely freezing November morning.

Winchester led us out with painful intent…
COP:
25 x SSH
10 x Merkin
20 x night club
15 x backward night clubs
10 x Merkin
10 x squats
10 x monkey humpers
25 x lbc
10 x hello dolly
10 x squats
mozey to Hill of Hurt

hill suicide run; hill bear crawl 1 hill suicide run

cardio circuit around 1/2 soccer field, each corner was
10 merkins
10 burpees
10 merkins
10 bombjacks
decrease by 2 down to 4, then last lap back at 10

turnover to Peach

Peach offered thanks
hill sprint

mozey to wall rotating people chairs
Burgandy offered Thanks

mozey to picnic tables
staggered merks x 10 each side in cadence; 10 dips in cadence
Italian Job offered thanks

mozey to courtyard
jump-ups *10 oyo; dips * 15 oyo; calf-raises oyo for 30 secs
Bogey offered thanks

mozey to wall
people chair to last man sitting. Burgandy and Italian Job to a draw
Winchester offered thanks

mozey to line
Bear crawls/lunges; then oopmash (rinse and repeat, but backward)
Twister offered thanks

circuit around the lot with high knees and butt kickers

lap then COP
SSH*25; imperial walkers*20; rosalita*10; lbc*10; all in cadence
protractors
lap around lot
lunge walk / sprint to COT area

SEAL team situps to use up the last minute of pain

3 Men were taken hostage at Padre’s House of Pain and received a brutal beating and sweat treatment. Pain is weakness leaving the body and lots of weakness poured out onto the floor this morning.

COT – 30-SSH, 15-Merkins, 15-Peter Parker, 15-Parker Peter, 30-Windmill, 30-Low Slow Squats

Mosey for a bit and then to Station 1

30-Battle Rope w/jump squat, 10-Burpes, 30-Merkins

Mosey for a bit and then to Station 2

30-Box jumps or Calf-raises, 30-Decline Merkins, 30-Low Slow Squats

Mosey for a bit and then to Station 3

30-LBCs, 30-Leg raises, 30-Freddie Mercury’s

Rinse and Repeat Stations

COT

Q: Slim Jim

COP
——
SSHs (20x), IWs (20x), WMs (15x), Moroccan Night Clubs (20x),Dips (20x), Step Ups (20x), Dips (20x), Step Ups (20x)

Q: Deacon

Slow Sumo Squats (10x)

Mosey to the playground
———————————–
– Round 1: Left staggered push ups (15x), BBCs (15x), Step ups (20x)

– Stationary Lounges (15x)

– Round 2: Right staggered push ups (15x), Jump Ups (15x), Dips (20x)

– LBCs (15x)

– Round 3: Decline Merkins (15x), Incline Merkins (15x), Decline Flutters (30x)

– Mack Tar Jies (10x)

Mosey to the parking lot:
—————-
– Pyramids with 5 reps at each station to 15 reps then back down doing Diamond Merkins, Donkey Kicks, Squats, LBCs

– Wind sprints 2x

Mosey to the pavilion
—————————–
– Balls to the walls (2 x 10 count)

– Peoples’ chair (2 x 10 count)

Mosey to the larger soccer field
—————
– Partner up

– One partner does Mack Tar Jies while the other runs (100 MTJs total), plank when finished

COP:
——-
Oblique Ups (15x), Vups (15x)

COT:

Moleskin:
————
We all have busy lives. How much of our time are we investing in building God’s kingdom? Adjust your hearts and schedules to be kingdom builders. Ask God where/how He wants you to work and He’ll provide guidance. This is stated in Proverbs 16: 9 “The heart of a man plans his way, but the Lord establishes his steps.”

Sign up here: www.SignUpGenius.com/go/10C044EA8AC2FA5FF2-cahangel

THE THANG: We are organizing an effort with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home. The PAX is being engaged to participate by taking an Angel(s) at an AO or through sign-up via Signup Genius (see link below).

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a need for a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive at CAH.

We have volunteered to provide for the needs in two areas for the kids:

1) Building Sets: Legos, Knex, Magnetix, Lincoln Logs, Etc

2) Remote Control Cars and (Nail-Free) Model Car Kits

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please consider supporting the Children of CAH by signing up for an Angel or as many Angels as you are capable. Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 13^th or to the Christmas Party on December 12^th and they will funnel them back to me, Chicken Hawk.

THE WHEN: Monday, November 24^th – Saturday, December 13^th

Sign up here: www.SignUpGenius.com/go/10C044EA8AC2FA5FF2-cahangel

17 men assembled for a balmy 29 degree day in Cherry Park, conditions were dry and extra tight yoga pant worthy. Cheeto, Mayhem, and I appreciate the opportunity to Q, and had set out to not disappoint.

High quality disclaimer speech…high quality mumble chatter…and off we went…

Cheeto on VQ

Moroccan Night Clubs, SSH, IW, Squats, Carolina Dry Docks, Americans, Monkey Humpers, rinse and repeat. Excellent VQ

Hand off to CSPAN

In an effort to “break” Anchorman, I did a series of sprints around the parking lot, waiting just long enough for our 6 to catch up and we would sprint off again…he told me he hated running, what did he expect I would do?

As I travel around to Q, I pick out Pax who I want to challenge, at The Patriot I always focus on Posh and Burgundy, both are great guys who challenge me to push myself #ISI.

We did a long warm up series, and then used the islands on the big parking lot to divide up exercises. I wanted everyone know that we would do more Burpees than The Fort, The Reservation, or Alcatraz. Really fun group in Rock Hill and we encouraged each other throughout a very “tough” series of challenges. Plus we got 10 bomb Jacks because Twister can’t keep his mouth shut…#Thatswhatshesaid

Hand off to Mayhem

Long plank series to include Cha-cha and Cross Far Reach, more abs, more planks, more abs, more back, and sprint back to COT.

Announcements = Read your newsletter

BOM