Tag: Boeheim

DIY DORA + Hill Repeats

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This was YHC’s second Q at MP – and what a joy it was. I scanned through all *cough* ten *cough* of the back blasts to ensure the weinke was worth the price of admission.

As the HIM rolled in, the clock struck 0513 and we headed to the flag to say the pledge of allegiance. 

0514: Disclaimer, quick run down of the warm up lap and a hint at the plan for the day. 

And we’re off.

.55 mile loop at a 6:45 pace up Main St, left on Clebourne, left on 160, back to the gravel lot for a quick few movements.

 

Dynamic Warm Up

Karaoke in Gravel Lot, facing 160 out and back

Side Shuffle in Gravel Lot, facing 160 out and back

Butt Kickers

Circled up for Wind Mills in the paved lot.

It was at this moment that the bat flippers thought I wouldn’t get the required mileage due to the stop for the wind mills. I enjoyed their words and snickered on the inside as we prepped to head out.

 

Weinke

The weinke was to be simple, but effective; a DIY DORA, if you will.

Start at the base of Massey St and mosey up to the end of the Sisk Memorial Church Parking Lot

Upon arriving at the end of the lot each PAX was to do the following:

10 Merkins

20 Squats

30 LBCs

Mosey back down the hill, rinse and repeat ten times to total 100-200-300.

After that first lap, it got awfully quiet. As we passed each other, like ships in the night, each PAX put in the work necessary to conquer “Hill One.” Esso did give me a good laugh. At one point he and I passed and he whispered “I hate you right now.” 100% worth it.

Fish Sticks, Long Duck, Maximus, and Gears led the pack as the rest of us hobbled behind. I am sad to say that nobody completed the full 10 rounds, though a few hard hitters made it 9. 

As quickly as it started, it ended, and we ran back to COT across 160. 3.9 miles total.

 

Naked Man Moleskine

This weinke, again, was simple yet effective. YHC has been attending Sweep The Leg and the hills have been my downfall. My goal today was to target a weakness and attack it, in the hopes to become better. That is the life we as leaders must live, or else we will become stagnant and fail. 

We should have this perspective with our faith as well. I think of Paul’s words in 1 Corinthians 9:26-27.

26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

This is the way we must live out our faith. For if we run aimlessly and without plan, the enemy will overtake us. Take some time today to focus on your current path and what trajectory you are on – intentional or unintentional. 

 

Thanks, Shanks, for the fun times today.

Punch List out. 

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7

Moving about frequently and getting better

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A little of this and a little of that took place on an early “coolish” September morning at #lacesin and #lacesout.   YHC had to call his own number to fill in for an injured PAX.  So a weinke was constructed and a total of 10 gathered to get better – 3 to run and 7 for boot camp.  After the disclaimers were announced and the assumption of risk was delegated, PAX took a Pledge of Allegiance to honor those who serve us and day in and day out and then we were off for a mosey to……

COP – 4 corners (and without side straddle hops no less!) – various exercises at each lightpole – 12 was the double count per exercise

  1. Low Slow Squats & Imperial Walkers
  2. Merkins & Mountain Climbers
  3. Windmills (for Trucker) & People’s chair held while doing Moroccan Night Clubs
  4. 12 Burpees – just because

Mosey to the wall by the high school entrance for:

  1. BTTW while each PAX bear crawled to the end of the line
  2. People’s Chair Held while each PAX did 5 burpees (the FNG did not splash merlot)

Mosey to the high school entrance for Partner Dora 1-2-3: One runs the bus loop and the other does:

  1. Burpees (100) – Some modified to Merkins
  2. Squats (200)
  3. LBC’s (300)

On the benches, PAX did 12 D/C dips I/C and D/C step ups I/C

Mosey to the band lot for 100 yards of Lunge Walks and Bear Crawls – Lunge 20, Bear Crawl 20, Lunge 20, Bear Crawl 20, Lunge 20.  Mumble chatter was encouraged down the field.

Mosey to the Hive lot for F & F – Freddy’s x 12 I/C and Flutters x 12 I/C

Mosey through the Hive lot to the opposite corner for Hello Dolly’s x 12 I/C and Rosalitas X 12 I/C

Hustle to COT for last little bit of ab work (PAX watches were conveniently ahead of YHC’s) so we wrapped up with 13 D/C American Hammers I/C – just to do something more than 12 times.  Then it was 0600.

COT was held and we welcomed FNG Bottlebot to the PAX.

Announcements were made – read your newsletter

Prayers were lifted up for those recovering from a fall, going in for testing, dealing with sickness and dealing with a recent cancer diagnosis.  Praise was offered for those giving care to all those in need and those who will help restore their healing and paths forward.

Honored to serve,

Cyclops

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2

CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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104

Light Pole Work

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For what looked to be a rainy morning the night before, I was pleased to see we would have a dry morning, except for the sweat from the less than moderate work I had planned.  Ballroom is a great AO and is also moderate.  The workout allowed everyone the opportunity to push themselves.  As cars rolled in a great group of 25 PAX assembled and the mumble-chatter started immediately.  After a short disclaimer we moseyed around the parking lot and stopped at the far side for warm-up

  • SSH
  • Windmill
  • Imperial Walker
  • Low Slow Squat
  • Merkin
  • Mountain Climber
  • MNC – correct arm movement

Mosey to the entrance road for the light pole work to begin.  Begin at 1st light pole with exercise, run to the 2nd and complete exercise.  Come back to 1st and complete exercise and go to 2nd then 3rd and then back to 1st.  Continue this until complete all 5 light poles. (Mumble-chatter had dropped to a low level), catching your breath was more important.  Light poles were spaced out along front entrance and every other pole had designated exercise.  Exercises:

  1. 10 Merkins
  2. 15 CDD
  3. 20 Dips
  4. 25 Monkey Humpers
  5. 30 Squats

Once completed and six was in we moseyed to the grass/mud hill on the side of the school.  Set out for a series of 12’s.  Bottom of hill dips and the top of the hill squats. 1 at bottom & 11 at top of hill – 2/10, 3/9…..

Moseyed back to front parking lot for a little Mary.  Opportunity for some of the Pax that had not Q’d before to lead an exercise of Mary.  Good job Arrowhead, Dungaree and Wide Right.

Moleskin:

We have almost completed 60 days of focus on impact.  I shared with the group that as I have thought about impact in my life, I have thought about the people in my life that have impacted me.  Most of the time they probably didn’t know the impact they made but more importantly their impact was made by how they lived their life.  As I shared that in our family, work, social and community, it may not be the words we speak but the daily actions we live that can impact someone.  I also shared Dabo’s response he had at the ACC media day, when asked about his faith.  “If there is hope in the future, there is power in the present”.  Take 3 minutes and watch the video of his response.  We are all blessed and have different opportunities in the present.  Let your actions speak loudly!!

Thanks Short Sale for the opportunity to Q.

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2

We are one Brotherhood

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15 came out on this mild morning, not knowing what they would be doing.  The point is, they got out of bed and came anyway.  There were no FNG’s (although there was a Kotter – Dog Pound, welcome back!) so I gave the abbreviated disclaimer and off we went.

Mosey down to the lot in front of Empire Pizza and circled up for the following warmup:

  • SSH’s
  • Cherry Pickers
  • Imperial Walkers
  • Moroccan Night Clubs
  • and Windmills

We moseyed a short distance to the lot in front of the Indian restaurant for the Thang…and what do you know, there was a white board with a bunch of things written on it.

I had called out on Twitter that this would be a moderate workout, and to some it was, yet to others it required a little more effort.  Either way, we were here, and this is what we were doing!

First thing we partnered up.  Each partner was to do the full amount of the exercises, but they were to hold each other accountable and drive to the end together.  If your group finished, you went to another group that was still going and joined in wherever they are.  Then when that group finished you joined up with another…and so on until we all finished together!  Here were the exercises done:

  • 50 Bombjacks (Single Count)
  • 50 Carolina Dry Docks (in cadence)
  • 50 LBC’s (in cadence)
  • 50 Monkey Humpers (in cadence)
  • 50 Squats (in cadence)
  • 50 Merkins (in cadence)
  • 50 Calf Raises (in cadence)
  • 50 SSH’s (in cadence)
  • 50 Reverse Crunches (in cadence)

So, as we wrapped up, everyone had completed a minimum of 850 reps of these various exercises, and those that finished earlier than others kept adding to those totals.

We finished up with a bit of Broga, and a slow mosey back up to COT where we shared a couple stories on what IMPACT we saw this past week.

Was this moderate?  You tell me.  Was it hard, absolutely (evident by all the complaining).  The point is that if we were doing this on our own, we most likely would have quit or cut corners at some point throughout the workout.  But we weren’t alone, we had our partner holding us accountable.  Take that same concept and apply it to Whetstone.  That is EXACTLY what we are doing when we commit to having a Whetstone partner (in my case, Destiny).  We hold each other accountable for day in and day out mundane tasks…we encourage each other when things go sideways…but…we do all this TOGETHER!

If you do not currently have a Whetstone partner, I seriously urge you to pray about it, and consider joining up for the program!

At a minimum, check in with a Brother throughout the week to see how they are doing, and be willing to be transparent and honest if someone reaches out to you!  Remember, WE are not worthy to judge others…but WE are called to lift each other up!

Smithers….Out

 

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5

Bing- GQ in The Fort – Alcatraz AO

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Reposting with Link to Bing’s BB from F3 Suncoast.

Bing- GQ in The Fort – Alcatraz AO

The PAX

Weather – upper 60s- with a chill in the air for this Floridian!

As the pax began to roll into the AO, including a number of them who chose to take a pre-run, YHC was giddy with excitement.  It felt like good old times with so many familiar faces!

As the clock struck 6:30, the disclaimer was shared along with the 5 core principles  and off we went for a mozi around the park.  Mozi included butt kickers, high knees, Carioca x2 and a quick pace to finish the run.  Without hesitation, it was time to hit the dewy fresh cut grass for COP.

COP was delivered in a speed round, where the Q calls out an exercise and is immediately followed by the first Pax member calling out SSH x10 IC.  The COP went as follows:

  • Merkins x10IC
  • SSH x10IC
  • Windmills x10IC
  • SSH x10IC
  • Imperial Walkers x10IC
  • SSH x10IC
  • Mountain Climbers x10IC
  • SSH x10IC
  • Peter Parkers x10IC
  • SSH x10IC

It was time to get to business.  The intent of the beatdown was to share some of the Pax favorites from my new  region, F3 Suncoast. First up was, FUN WITH ANIMALS.  Cones were set up roughly 15 feet from the starting point and the pax had to do the following mode of transportation x2:

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Crawl Bear
  • Frog Hop
  • It was obvious that the pax was having such a great time, we rinsed and repeated, with only 1 time each the second round.

After we had enough fun with animals, a quick mozi was done and the pax ended up at the bottom of the hill on Tara Tea Drive for a round of Jacobs Ladder.  Run up to the top of the hill for 1 Burpee, run back down and immediately return to the top for 2 burpess.  Rinse and repeat until you have done 7 burpees.  Plank at the top until the entire pax is complete.  This was no easy feat for this Floridian flatlander, but clearly was a crowd favorite.

After the six was in, it was time for some Mike Tysons along the curb.  Due to the size of the Pax, half of the group ran laps until the first group was done doing Mike Tysons x10.  We did two rounds and it was back to the fields of Alcatraz for the grande finale…and grand it was.

Ripken Suicides

As done at any Ripken Q at F3 Suncoast, it was time for Ripken Suicides (or as Longshanks called them initially – Cupcakes because Suicides isn’t sensitive enough).  The pax had 1 minute to complete a full round of suicides, with the next round starting after the first minute.  The faster you get done, the most rest.  This is done for 10 rounds, as long as you are able to get the suicides done in 60 seconds.  There wasn’t a lot of love shown for Ripken after this finale!  Thanks Ripken!!

With 3 minutes remaining, it was time for a quick round of mary including LBCs, Protractor and one other.

Round of Mary

 

The MoleSkin:

YHC encouraged the pax to not hestitate to disrupt their status quo.  To make sure they are not remaining in their comfort zone.  Roughly 2 years ago today, the Kelly family entirely disrupted their status quo, having no idea why the chose to leave such a great community, pax and soccer family to head to a place where we knew NO ONE.  Not long after arriving in Florida, the status quo was disrupted AGAIN with YHC taking an entirely new job and quitting the one he moved to Florida for initially.  This opportunity has been a true blessing as YHC no longer travels for work and is home with the family and available to apply more time to launching a new region for F3.  The Pax of F3 The Fort and surrounding areas have been instrumental in disrupting the lives of over 225 men in the Sarasota area, as it was because of them YHC had the confidence to move and then start a new region.  I am honored and humbled to be a part of F3 The Fort and to give away all that I have gained to my new region in F3 Suncoast.

Prayers/Praises:

  • For Cable Guy and his family
  • James, friend of YHC battling cancer for the 3rd time at 9 years old
  • Many other prayer requests spoken

Announcements:

  • Coffeeteria at Panera Bread – Thanks for hanging out, I had a great time
  • CAH – Join us
  • Welcome to Skyline – You did a great job in a not so friendly FNG beatdown!
  • Wow, I am really bad at all of the announcements as I am not with this pax daily!

Thank you for this great opportunity and I look forward to seeing everyone on Monday at Honey Badger.

Aye – Bing

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Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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8

Bags for Beds

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The PAX of F3 the Fort are being called on to support a local effort to help the less fortunate. This particular campaign, however, requires no (real) time to contribute to and will cost you NOTHING. But the impact you will make is a powerful one.

The “Falcons Give Back” club at Nation Ford High School is collecting lots of supplies to help various organizations in need throughout the year. Right now, they are in desperate need of plastic grocery bags. These bags are “hand woven” together to create matting that is used for bedding by the homeless. That’s right. Bedding for the homeless. This is a simple act that can give less fortunate community members a little more comfort.

The Deal :   We will be collecting clean plastic bags (no spilled milk or hamburger juice, please) at each workout, beginning on Monday 11/13 and concluding at the Thanksgiving convergence. Site Q’s (or a designated PAX member) will collect at each workout. I will coordinate pick-up. We don’t need a few guys bringing a ton of bags.  We need a ton of guys bringing whatever they have. Clean out from under your kitchen sink! Aye!

11/13-11/23

Be “That Guy”!!

Beacon

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22

Laces Out Runner, sleeps in, still gets to Q Laces In

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YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

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