Tag: Bridgegate

Leprechaun Hunt at The Yard

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It was a dark start to the St. Patrick’s Day, and upon arrival to the school there appeared to be some sort of overnight activity going on, so I needed to call an audible to work around the unanticipated changes, but it worked.

Disclaimer, and then we started out with a mosey around to the lot in the back of the school where we circled up for warm-ups:

  • 15 SSH’s
  • 15 Imperial Walkers
  • 15 Moroccan Nightclubs
  • 10 Windmills

Mosey down the bus entrance road towards Springfield Parkway until we got to the long straight hill section.  Time to partner up, and one partner will run up the hill and back (three light poles) while the other partner performs the following exercises until they get back.  Each partner does one round of each exercise alternating with a run:

  • Shoulder Taps
  • Squats
  • Monkey Humpers
  • Wide Arm Merkins

Mosey back to the back elementary loop area for a little rinse and repeat, only with a run around the loop and the following exercises:

  • LBC’s
  • Carolina Dry Docks
  • Hand Release Merkins
  • Overhead Hand Claps

Then we talked a little about what it meant to abide, specifically in Christ.  It’s not something that is easily done, at least not for me.  It requires literally giving up all control, of everything, then placing that trust in Jesus to carry me through to where He wants me to be.  There were several head nods from the PAX, and then we moseyed back up to my slightly less secret spot up in the woods for some cadence exercises all together.  We were all blessed with an amazing view of the sunrise while up on that hill!  God is good!

We rotated around the circle with each PAX counting off cadence for an exercise (or two).  There were three rounds that looked like this:

  • 15 dips with hands facing forward (double count)
  • 15 Inclined Merkins (double count)
  • 15 Calf Raises regular (double count)
  • 15 Calf Raises Toes Out (double count)
  • 15 Calf Raises Toes In (double count)
  • 20 dips with hands facing backwards (double count)
  • 20 Inclined Merkins (single count)
  • 20 Calf Raises regular (double count)
  • 20 Calf Raises Toes Out (double count)
  • 20 Calf Raises Toes In (double count)
  • 15 dips with hands facing forward or sideways (double count)
  • 15 Inclined Merkins (single count)
  • 15 Calf Raises regular (double count)
  • 15 Calf Raises Toes Out (double count)
  • 15 Calf Raises Toes In (double count)

Head back to the playground fence to stretch out our calves then off to COT

It was not an easy workout, but I was really proud of all the PAX and how hard they pushed.  I thank Hasselhoff for the opportunity to Q again, and I really appreciate all you brothers!  You have all changed my life for the better!

 

 

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21’s , 25’s, Shuffles and Word of the Year

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Thankful for the men that posted this morning, particularly those that faced challenges or just didn’t feel up to it as they went to bed last night. I wasn’t sure how many would show, with temps dropping into the 30’s after a somewhat “warm” week.  T-Claps to Spitz, who put in a couple of miles with a pre-run prior to #Footloose.

The Thang

With disclosures shared, we moseyed to the side (basketball) lot for warm-up, although some claim it was coldest spot at the AO due to wind.

SSH x 15

Imperial Walker x 15

Low Slow Squat x 15

Arm Circles Sequence (Tiny Circles Forward x 10 , Tiny Circles Backward x 10, Big Circles Forward x 10)

Monkey Humpers x 10

Plank Sequence

21’s – This  is a GREAT exercise. It gets everyone on the same page, focused on what we are doing and what we came out to do. Straight from http://f3nation.com/exercises/  : In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.    

Since we are overachievers, we did these as 4-count.  First try, resulted in “penalty” of 5 Burpees OYO. The second set resulted in a flawless finish by the PAX, aided by Spitz’s “STOP” at the end of 21 reps.

Mosey to small lot, beside football field, to see if we could find a spot with a little more wind.

A moderate version of 35’s, 25’s was the same concept but with fewer reps. Complete the exercise at each corner with 25 reps, next round is 20, and so on, until final set is 5 reps.

Carolina Dry Dock

Lunge

LBC

Mountain Climber

This took a while longer than I expected and I was going to audible the last set (of 5), but the PAX was having none of it! I appreciate everyone wanting to complete the rotation and see the set through to the end.

Mosey to benches. Wall sit to wait on the six.
Six in and we hit the parking/lane dividers.

Run up 2 cones, shuffle, up 2 cones , shuffle to the end.

Turn around and side shuffle through each cone. (leg burner)

COT

Moleskin

Lots of good mumblechatter this morning, but we were able to stay focused on why we climbed out of bed and came to a workout in 30-something degree weather….to get better. Hopefully, Spitz finds a nice place to take the M to celebrate 22 years. Congrats!

T-claps to Caddy Shack and Magnum for posting after what sounded like really tough, tiring weeks. T-claps to Skate or Die for encouraging and bringing out BridgeGate. And to BridgeGate for posting again. It doesn’t get easier, you get better.

Several PAX shared their “one word” for 2018 and I hope you all have yours. Kindness, we each have an opportunity to display this, but  subconsciously choose another route, such as  apathy. We should challenge ourselves to display kindness at every appropriate opportunity. Sustain, this is the time of year where everyone decides to make big, sweeping changes. The challenge lies in our ability to sustain those changes. Sticking with small, DAILY, changes is how you get there. Rome wasn’t built in a day. It didn’t crumble in a day either. Just win each day and you’ll get to your goal. Action, stop getting ready to get ready. Step toward whatever it is that you want to do and take action. Goals without action are just dreams.

#LeanIn.  One thing for sure is that we will all face challenges. At work, at home, physical, mental, spiritual, financial, the list goes on and on. Be the man that leans into the challenge. Face it and take it on the same as you do a workout. Don’t shy away from it.

Prayers for all those that expressed them in COT and for those that were unspoken.

As always, I appreciate the opportunity to Q. I am humbled and strengthened by the support of the PAX. For Iron to Sharpen Iron, it must be strong.

See you in the Gloom.

Beacon

 

 

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WARMUP

-Mosey to behind school: SSH (20), Merkins (10), LBCs (20), Morrican Night Clubs (15)

THANG

-Light pole with 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, and 25 Squats then go back the same five poles doubling the counts

-Mosey to gym wall and do a series of PAX led exercises and wall sits

-Mosey to the front hill and do a 10 to 1 (Merkins/Squats) while going up and down the hill

-Mosey to the benches for 20 dips and 10 Dirkins (X2)

-Mosey to COT for PAX led Mary

COT

-Understand your individual spiritual gifts and plan to use in 2018 and focus in on your individual word for 2018.  Choose to be KIND in all your interactions.

ANNOUNCEMENTS

-Next Saturday Joe Davis Run (any AO’s open?), 12 January Convergence followed  by 3rd F at Eternal offices, Feb. 24 Yeti planned for ~14 miles

PRAYERS

-Mr. Clean, family, and individual thoughts, hopes and plans for 2018

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Everything must change

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On yet another morning of summer swelter, 8 pax posted to Block Party to wring out the impurities in the body and refresh the mind for a new day.

The Thang

Warm up run 1/2 way around path

COP — SSHs, Squats, Mtn climbers, Merkins, windmills, hillbilly walkers, IWs

Mosey back to path

Drill bit w/ 10 Burpees OYO at each post

Mosey to playground

Plank jack x10

Shoulder taps x10

Pull-ups x10 OYO

Plank jack x10

Shoulder taps x10

Pull-ups x10 OYO

Plank jack x10

Shoulder taps x10

Run the path back to COT area

Circle up for some pass the hat Mary — Dollies, American Hammer, Freddie Mercury’s

COT

NMM

Happy to have Uncle Sam back amid the pax!  Sounds like he will be sharing community and pain with us for 9+ months.  Paired with FNG/Mayflower from Portugal at Flight Plan the day before, the week started off with quite an international flavor.

Solid #Respect showing on this morning, with 50% of the pax tipping the solar calendar at 50+ revolutions.  Keep it up men!  You’re as young today as you’re ever going to be!

It was great to see some fresh faces in the form of Spitz, Backdraft and Bridgegate this AM.  These two veterans put it out there through the good and bad today –  very little mumble chatter among pain and sweat.  They were all business in the best possible way.

The theme for the day was about Change, taken from a quote I saw in a presentation at a recent conference.  The quote, from the novel The Leopard is “For things to remain the same, everything must change.”  This quote has stuck with me for days, leading me to dwell on the fact that everything is in a constant state of change.  If I don’t respond to the changes around me, if I don’t adapt to changing circumstances out of either fear of the unknown future or satisfaction with the present, I will find myself left behind and left out.

One of the best things about F3 is the constant state of change that we all experience.  Different AOs, Qs, exercises, paces, messages, weather, gear, prayers/praises, etc.  I don’t think there is anything about change that scares this group, when put into the context of F3.  What about the other areas of your life?  What would it be like to embrace change in all areas besides the Gloom?

Always a privilege to lead the pax.  Thanks for making it real  this AM.

 

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Get busy living at the Yard

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12 #HIM responded to the call this warm and humid morning. We all said our normal grumbling hellos and soon the mumble chatter started. YHC gave the disclaimer, brief and to the point as there were no FNG’s, and the PAX began to mosey.

The Warm Up
The PAX circled the parking lot and proceeded to the front of the middle school where a little high knees, butt kickers and Karaoke were in the cards while running to the parking area near the top of the hill. Warm Up exercises were as follows:
SSH
Windmill
Moroccan Night Clubs
Cherry Pickers
Mountain Climbers
Imperial Walkers
Merkins

The Thang

The PAX proceeded to the bottom of the hill at the entrance to the schools, partnered up and began a little round of Dora 1,2,3. Partners traded off on running up and down the hill while the other performed the Dora, consisting of 100 Merkins, 200 LBC’s and 300 Squats.

From there, the PAX moseyed back up the hill, grabbed some wall for multiple rounds of preachers chair complete with arm raises and overhead claps.

Sensing there was more living to do, the PAX moved to the back parking lot where cones awaited for a bit of 4 corners. PAX were broken into 4 groups and instructed to perform 3 laps around the cones, performing 10 reps of the identified exercise at each cone. The exercises:
Flying Squirrels (this is a moderate so no Burpees)
Flutter Kicks
Carolina Dry Docks
BOXCUTTERS
One more round was performed for giggles.

All ended with a round of Mary, with nearly half the PAX having the opportunity to lead an exercise. Back to COT.

With the word of the month being FREEDOM, the discussion turned to what that meant to each of us. The common theme iterated by the group centered on the freedoms we have as a country, as a people, to worship where and how we want and most frequently, the choices we have the freedom to make. Choices that have positive outcomes, such as the choice these HIM made to come out and get better, and choices that have consequences which everyone of us has experienced in this life.

We prayed for families, those traveling, those with job loss, and those struggling to live lives based on choices that the Sky Q would be proud of us making.

Thanks to Hasselhoff for allowing me to lead this group. I remain thankful and humbled.

V/R, M*A*S*H

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