Tag: Cha Ching

Prime Counting with Bora

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Disclaimer made.

Mosey with dynamic warmup around the parking lot.

 Warm-o-Rama

All exercises were completed in sets of prime numbers. After each exercise bomb jacks were done in increasing fashion, also using prime numbers (2,3,5,7,11,13,17,19, 23…). There was no reason for doing this other than YHC wanted to see if anyone would figure out the pattern. I did this once before a while ago, so thought maybe someone would have it in the back of their brain. Props to Jedi who figured it out way quicker than I anticipated the PAX would.

MNC, windmills, mountain climbers, merkins, imperial walker, superman hold and other such things.

 

The Thang

Partner up for Board of Dora (Bora? Dor of Pain?). P1 does exercise on board while P2 nurs to the end of the basketball courts, does 1 bombjack then jogs back to the beginning. All counts were cumulative between the pairs. A few pairs finished in time and it was good to see the men going and picking up the six.  Board:

150 Burpees

300 Squats

150 Big Boys

300 Monkey Humpers

150 Merkins

300 Imperial Walkers

* Pick up the 6 when done

 

Copyright is the man for letting me lead the PAX at a great AO. Abyss is one of the few remaining workouts that men from both sides of the Lake regularly attend – a reminder of the old days.

Stay Classy,

Homebrew

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2

Friend or Faux – April BEYOND

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For those newer PAX who aren’t familiar with it, BEYOND is a roving AO started by Maximus last year that is designed to push us beyond, both physically and personally. The workouts are supposed to be tough, and the message is supposed to be challenging. Combining the two is what makes this workout unlike the others.

After a brief hiatus to restructure it a bit, BEYOND made its return this morning with YHC on Q. It was humbling to be asked to kick it off, and definitely challenging to prepare. I tend to be good at putting together difficult workouts, but I usually don’t attach a message, as I do so much “messaging” for my job. But I accepted the challenge, struggled through preparing, and hoped that maybe a few PAX would make the effort to post.

To my surprise, 13 PAX joined YHC at Rivergate on a Thursday at 0500 (yep, not a normal day to be at Rivergate or a normal time to start). These men came ready to push it, so a disclaimer was given with a reminder that this is going to be harder than normal, so try not to modify. Dig deep and get it done; you didn’t come for it to be easy.

Following the disclaimer we took off on a fast mosey (avoiding a cement truck!) around Home Depot to Target for the warmup and message intro (content of message will be below).

Warm Up (such as it is)

  • 50 (NOT low-slow) squats in cadence (don’t know the best way to actually list the numbers here, so I’m doing total count, not cadence count, which would have been 25, if that makes sense…)
  • 50 merkins in cadence
  • 100 SSH in cadence

RUN to parking lot in front of Pier 1. Time Hack: 4 minutes.

All PAX arrived with about 30 seconds to spare. Circle up in plank – aka, forward listening position – for next part of message (see below). Next round of workout:

  • 50 jumping lunges in cadence (25/leg)
  • 50 diamond merkins in cadence
  • 100 high knees, single count

RUN to Just Fresh parking lot. Time Hack: 4 minutes.

All PAX arrived with about 30 seconds to spare. Circle up in plank for next part of message (see below). Next round of workout:

  • 25 triple-pulsing sumo squat jumps in cadence (“20 would have been fine”)
  • 50 pseudo planche merkins (request for exicon name change to “flippin’ merkins”)
  • 50 bomb jacks

RUN out to 49, down to 160, and around CVS to parking lot by Friday’s. Time Hack: 5 minutes.

All PAX arrived with no time to spare. Close to the burpee penalty. But alas… Message given in plank then next part of workout:

  • 30 triple-pulsing lunge jumps in cadence (“that’s more than 25”; “do you want to walk in circles forever?”)
  • 50 breakdancer merkins in cadence
  • 50 tuck jumps

RUN to the (no longer) dead end road in front of Home Depot. Time Hack: 5 minutes.

Bones led the PAX on a creative route that cut out roughly .2 miles, so all PAX arrived with a minute to spare. Message given then last round of exercises:

  • 50 squat jumps in cadence
  • 5 slo-mo merkins (request to call them “ferkins” for “f@$%(* merkins”)
  • 20 run lunge high knee skips

RUN to COT. Time Hack: (a very generous) 3 minutes and 30 seconds.

All PAX arrived with time to spare. End in plank for the final thoughts before recovering at 0600 on the dot.

Standard COT with all the bells and whistles.

Message content:

We have been talking a lot lately about being vulnerable and open about our lives and the struggles we face. There was a big push in March when we discussed Mental Health Awareness, and we’ve continued to encourage this among the PAX. And that’s great, and it should continue to be encouraged. But, as we pursue this, we need to be aware of what we are actually asking of people and consider if we – as individuals and as a group – are ready to actually take on what we are asking.

In our culture today – American culture, US Christian culture (for many of us), and F3 culture as well – we have placed a high value on being authentic, which is really what we are wanting when we want people to be vulnerable. We want them to be authentic. To be “real.” A lot of this comes from seeing so many prominent leaders crash and burn after some secret part of their life comes to light, usually in very embarrassing ways. We don’t want to be taken in or lied to, so we promote authenticity. But this heavy emphasis has led to a sort of initiation rite within our various groups. “I want to trust you, but only if you’re willing to be open and honest with me.”

So we try it. And somebody shares something like, “I really struggle with playing too many video games” (totally a made up example, so I’m not calling people out). I for one would not be able to relate with that person very well; if I’m honest with myself, I don’t see that as a big issue (though it definitely can be for the person dealing with it). Or it goes the other way, and in a spirit of authenticity, somebody shares something “big,” like an ongoing struggle with same-sex attraction. How would that be received in an all-male group such as F3? Now we are all uncomfortable. That’s too big or too weird of a struggle for us to relate with. It’s easy for us to relate with each other on marital struggles, or alcohol, or gambling. Or a big one in men’s groups would be porn. We can relate on these issues. But something big? Nope.

So, now we have limits. We have a scope of “acceptable” struggles. It has to be big enough that it doesn’t look like we are hiding something, but it can’t be so big that it’s intimidating or awkward to those in the group. And this inevitably leads to a couple big issues.

First, we have made certain struggles acceptable. We EXPECT you to struggle with something like porn, and if you don’t, you’re lying. You’re not being honest with yourself or others. So now we are essentially requiring this struggle as a rite of passage, but it also holds us back, because now you aren’t allowed to actually get past this struggle. You may improve a bit, but in order to be “real,” you need to continue to struggle with it, because if you somehow manage to get past it, then you’re untouchable or unrealistic. How can I relate with you now that you’re not struggling with what I’m struggling with? I need you to struggle so that I can feel better. So we hold each other back.

But, this scope of “acceptable struggles” also encourages a “faux authenticity,” a fake honesty where somebody either says they struggle with something they don’t struggle with in order to fit in, or they under-share, holding back the big struggles so they don’t overwhelm the group or get shunned. You come across as being authentic, because you shared a real (or, realistic) struggle that we can relate with, but in reality your struggles are completely different and you’re just struggling silently in a crowd. And we don’t take the initiative to ask questions or press deeper, because your struggle fits our expected framework. So we build this community essentially based entirely at the surface level, where we think we know each other, but we’re all withholding something, all the while seeming authentic and vulnerable.

So what do we do with this? Because I don’t think I’m alone in seeing this and living this out.

Are we actually ready to embrace real authenticity? Are we ready to meet people where they are – where they REALLY are – whether the struggles seem small or huge? And then, are we ready to walk with them out of these struggles and into victory, rather than holding them back so we can feel better about our own struggles? Are we ready to ask the hard questions, and have those questions asked of us?

Because I know that there are men in our group who are dealing with some awful stuff. And we say we want them to be vulnerable and share. But do we really want that? And are we ready to love them and embrace them and carry them when they do?

For those struggling right now, this is not a call for you to start having verbal diarrhea all over COT. That might be your thing, and I guess that’s fine if it is. But for most of you – most of us – it’s a call to start small. Find a guy or a group of guys – a shield lock – with whom you build mutual trust and can share openly and love freely. This is admittedly hard, especially if you’ve been burned in the past. But it is also freeing, especially when you realize that your struggle – that struggle you’ve carried with you for years and years – is not who you are. And there are people around you who will love you even if they know your junk, because your junk is not YOU.

We talk about leaving no man where we find him, but are we ready to really embrace this and walk with each other through the junk? Are we ready to BE authentic and also allow others to be as well? To foster true authenticity rather than force faux authenticity?

Imagine the impact this can have on our group – on our community as a whole – if we have small groups of men how are truly open with each other and walking with each other out of our struggles. It’s a big task, but it’s worth pursuing.

Are you ready?

Thanks to WitchHunt for the opportunity to lead and the encouragement to push the PAX physically and personally. This was a huge growing opportunity for me as I prepared, and I am grateful to have had the opportunity to think through all of this. I hope some of you out there can get something out of this as well.

Jedi

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14

Climbing the Ladder at Quagmire

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Every now and then, the site Q pulls his own card to Q. Today was my day, and I’d be lying to say that I spent a ton of time putting together the perfect workout. In reality, I threw together something that I knew would be challenging for everybody, but accessible to anybody. I arrived early with my 2.0’s chalk to get the workout written, then parked and waited for the PAX to arrive.

0515 rolled around and 8 joined YHC (with Copyright silently running up at near-sprint speed) for the disclaimer. We set off for a quick mosey around Home Depot, through the alley (with high knees, butt kickers, knees-to-chests, heels-to-butts, and toy soldiers), and circling up near the always-vacant restaurant space.

COP

  • 10 Windmills
  • 10 Imperial Walker
  • 10 Merkins
  • 10 Peter Parkers
  • Downward dog, cross over ankle grabs, honeymooner

Mosey to the fountain for the Thang.

Thang

As stated above, this was designed to be challenging but also accessible. Go at your own pace and get as far as you can. Around the fountain parking lot were twelve exercises to do as a ladder. Start at station 1, do the exercise, run to station 2, do the exercise, run back to 1, do exercise at 1, run to 2, exercise, run to 3, exercise, back to 1, etc. It adds up. Fast.

Stations:

  1. 20 bomb jacks
  2. 20 merkins
  3. 10 burpees
  4. 20 squat jumps
  5. 20 archer merkins
  6. 10 Tony Hawk burpees
  7. 20 runner’s lunge high knee skips (apparently my current favorite exercise)
  8. 20 breakdancer merkins (they’re back!)
  9. 10 prison cell burpees
  10. 20 lateral lunge leg lifts
  11. 20 pseudo planche merkins
  12. 10 kraken burpees

A couple gazelles got into the round going to prison cell burpees, but didn’t make it to them. Everybody got to the round of breakdancers, though not all got to enjoy those. All in, everybody got over 1.75 miles of running, 80-90 burpees, 200+ merkins (not including the merkins in the burpees), and a lot of jumping (120 bomb jacks, anyone?). Actually, reading this, it doesn’t look like much. My body says otherwise.

Olaf decided to ruck it, and we heard about it the whole time. He’ll definitely be feeling it later.

Mosey back to COT. A few announcements (read your newsletter), and a few PAX shared some pretty big prayer requests.

No big message today, just a good workout to get back into the swing of things after spring break. I’m always encouraged and pushed by the guys who post to Quagmire. We aren’t big on the flashy, but we work hard. Great group of regulars. If you haven’t posted to Quagmire in a while, come out and see us.

Jedi

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4

Duck Season

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12 #HIM reported for Duck Season at the Abyss. Couldn’t have asked for a better crew for my VQ. All got better, All put in solid work and held each other accountable for reps. When Copyright asked me if I’d Q 3 weeks ago in the gloom at FireAnt, I was a bit worried. Wasn’t sure I physically had what it took to lead men of this caliber with barely 1.5 months of F3 #BEATDOWNS under my belt. I felt the drive to #Accelerate and took him up on the offer. 1 day short of 2 full months in, I took the reins. I said that to Say this- F3 is the real deal. From day 1 I have had far more in shape and capable guys pick me up and push me through the hardest challenges. Creates a real drive in a Fella to Accelerate! You don’t get that w/your ear buds at the gym! No Turning Back Now!

Now to the Fun!

0514- All veteran Pax on hand, so a quick disclaimer about No Liability, all exercises are suggestions and modify as needed.

Quicker than expected Migration/Mosey to the back of the school with a ½ lap around the track and circle up for COP.

Warm Up “The Hunt”

  1. 15-16 SSH IC
  2. 20 Morrocan Nite Clubs IC
  3. 20ish Imperial Walkers- Yes it is harder to count the cadence but the more the merrier, Right?
  4. Ahead of time so an on the FLY adjustment:
  5. Plank Position- Hold some decent amount of time.

While holding Plank: Question our 3yr anniversary man Da Vinci- What the Best Part of his F3 Journey? Comradery with the Pax and the consistent Push to be and do better. Not a direct quote but the sentiment is right.

  1. SuperMan: Question Lutefisk on His favorite park of F3? Knowing there is a car in his drive way waiting for him to go workout every day.
  2. SuperMan w/ Arm Flutters- Mumblechatter picked up here with guys swimming with arms and legs churning away. Question Cornerstone on the above. Comradery again was the Key. Yes it does get harder to talk and listen while holding an Arm Flutter SuperMan!

Back to our Feet for last preset exercise

  1. 15 Cherry Pickers IC

Migrate to side of School for 2 rounds of peoples chair with Bear Crawl down the line. Rnd 2 PC with 10 squats down the line.

Migrate back to the Front of the AO.

The Thang- #TheDucksStrikeBack

Johnny Cash showed up for an Ole Fashioned Ring of Fire. Preplanned on the day before so all exercises and modes of travel were all  written in  chalk, including directional arrows. Pax partnered up to hold rep accountability. Thanks Jedi for keeping me honest on that 1st set of Burpees. Not sure how I got off but yes I was short reps and made them up accordingly.

We met at the center of the ring and knocked out the first set of 10 Merkins.

  1. 25 Carolina Dry Docks- Duck Walk to Center -10 Merkins
  2. 20 Lunges 10/leg –DW to Center – 10 Merkins
  3. 15 Bomb Jacks- Bear Crawl to Center- 10 Merkins
  4. 15 BBS and 15 LBC-BC to Center- 10 Merkins
  5. 15 Burpees- BC to Center- 10 Merkins
  6. 15 Diamond Merkins- Sprint to First green column in traffic circle and back.
  7. 25 Mountain Climbers- Sprint to cone in handicap spot- Surprise 10 Squats
  8. 15 GTOs with provided Ruck or Cinder Blocks. Sprint to cone in back corner- Surprise 10 more squats.

Sounds like most pairs and 1 threesome made 2-2.5 rounds. Might have had a pair of Monster #HIMs who made 3 full rotations, Cha-Ching and Lutefisk. That has not been verbally confirmed but Good On Ya Men either way.

Big Ups to Royale for knocking out the entire workout with his Ruck ON. #RuckFriendly

Wrap up to COT w/ 2mins to spare. FunHouse suggested 2 mins of SSH. Ask and Ye Shall Receive. Mumblechatter ensues over cadence pace so I sped up the count.

Announcements

Reminder about F3 Mental Health and Suicide Awareness- Keep it at the forefront.

Date Night 4-27 TT Ft Mill

Prayers and Praises

Bone’s Home Appraisal Today

Cornerstone- 2.0 having Blood work done and he is starting a new health plan.

PAX Traveling and injured.

Thanks Copyright for the Honor to Lead these Men!

 

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7

Mental Health Awareness at the Pantheon

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Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

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1

1097 Day Review for Lake Wylie

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Today started off great.  It was warm(ish) around 58 degrees.  Set up at the Poopdeck and pulled in to a big crowd of guys.  In total we had 21 when I gave the disclaimer.  Once again really glad to see Funhouse, Fishsticks and Anchorman on their tour of the region for Asskickin’ April! 30 days, 30 AOs around the region, year #2!

So my teaser in twitter last night was a note on “Show up today to find out what happened 1097 days ago!” We would take a little trip down memory lane.  I gave the disclaimer and we were off.

dynamic warmup run =  High Knees – Buttkickers – Toy Soldiers

COP

SSH – IWs – Daisy Pickers – Merkins – Windmills – Broga – Mt Climbers

At the end of COP I shared what happened 3 years and 2 days ago (1097 days).  That was the first day of the launch of The Deep on the west side of Lake Wylie.  It has been just over 3 years that F3 has been around (seems like yesterday) for many of these men.  I let them know we would take a stroll down memory lane because I pulled some ideas off a few of my weinkes from that time.

1st Evolution

Lt. Dans with 10 flying squirrels at each of three cones

At the end we took an “Apache 10 count” and Anchorman got to share about himself.

2nd Evolution

I discussed that 1st day at thee Deep and Dark Helmet’s introduction to our own “special” exercise…the Kraken Burpee.  Half the guys didn’t know what it was! (I have truly failed you).  For the guys that did know, they let out a sigh knowing what was to come.

This evolution required four corners (cones) and one in the center for:

  • Center 5 Kraken Burpees
  • Corner 1 30 Merkins
  • Corner 2 30 Squats
  • Corner 3 30 Crunchy Frogs
  • Corner 4 30 Bombjacks

We split into four groups, started at the properly numbered cone.  Did the exercise, then met in the middle for the 5 Kraken burpees each time then rotated clockwise (yes Flux CLOCKWISE) to the next cone.

When all this fun was done I shared an old moleskin that I wrote back on 4/24/2016 a few weeks after The Deep’s launch.  I was so glad to see Anchorman today, because he’s mentioned in it!

Here it is:

Moleskin from 4/24/2016:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

  1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.
  2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Long enough share.  Mosey over to the wall by COT.  BUT WAIT! on our run back we see the Cat Lady… 5 burpees men!

Went to the wall…

Evolution #3

BTTW Mosey that Bart created back on his VQ in 2016. PAX would stand in a line doing reverse lunges while end of line would go to the wall, post up in BTTW and then hand walk down the full length of the wall.  This was new for a LOT of guys this morning.  Lots of mumble chatter on this one.  Half way through we switched to Squats to finish out the long line.

Evolution 4

Jack Webbs to 10…another crowd pleaser.  Radar lied and said he didn’t know what these were…

Back to COT with no time to spare

Announcements – Ass kicking April and Savage race 5/18

Prayers: For healing for Chop Block’s FIL with brain tumor and needs a true miracle,  Rocket in Lake Norman and his biopsy, Bones, Tinsel and Davinci for injuries that need healing.

BOM and we’re out!

BUT WAIT… on my way home I get a text from one of the PAX.  Next time you see Jedi you’ll understand what I mean… THAT happened at the Poopdeck. I’m so glad he is OK, pride will heal and cuts do as well… with 5 stitches.

An honor to Lead

~ Royale

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8

Productivity at it’s Best @ Alcatraz

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  • Had the luxury of Co-Qing this fine Saturday morning w/ Corn Hole at Alcatraz.  I sent John my 1/2 of the workout a couple days in advance so he could decide if he wanted to ignore what I planned and do his own thing or make it complementary.  He choose the first option, and completely ignored the exercises of the 2nd half and made it extra spicy by incorporating a ton of burpees and legs right off the bat.

Here it is –

Took a mosey around the outer perimeter of the ball field and made our way back to the starting point for a typical warm up.  Standard John stuff – you know, about 100 side straddle hops and then I forgot what happened after given how smoked my calves were.

From there he took us through the 4 corner accumulator / deccumulator.  Starting on one corner of the parking lot we did:

  1. 5 burpees, then lunge walk to next corner
  2. 5 burpees + 10 merkins then bear crawl to next corner
  3. 5 burpees + 10 merkins + 15 squats then lunge walk to next corner
  4. 5 burpees + 10 merkins + 15 squats + 20 SSH then bear crawl to 1st corner again
  5. 5 burpees + 10 merkins + 15 squats + 20 SSH + 25 LBC’s then bear crawl back to 4th corner
  6. Decummulator time – remove the LBC’s and do the other 4 exercises above, + lunge walk to 3rd corner
  7. Remove the 20 SSH and do the rest, then bear crawl to 2nd corner
  8. Remove the squats, ado the rest, lunge walk to first corner
  9. Remove the merkins and do the burpees

Yikes – that’s 45 burpees, 70 merkins, 75 squats, 60 SSH, 25 LBC’s and a crap ton of bear crawls / lunge walks in a small window.

Transitioned over to my half of the Q and we hit the ball field.  It was still soaked from the monsoon the day before and the field guy was out there getting it fixed up for the day’s games.  Had to quickly modify my 4 corners on the field to do just one side of the field not make him angry.  Here’s what we did:

Starting on one side of the field, we jog a 1/3 of  the length of the field, and then sprint the remaining 2/3 of the field then do an exercise:

  1. 50 squats.  Jog a 1/3, sprint 2/3 then
  2. 50 merkins.  Jog a 1/3, sprint  2/3 then
  3. 50 jump knee tucks.  jog a 1/3, sprint 2/3 then
  4. 10 burpees

Next up, we head to to the retaining wall behind the back stop of the baseball field in the far corner.  We do an exercise on the wall, then do another exercise down the fence line (full length of field) and then back to do another exercise on the wall.

  1. 20 dips, then power skips down the length of the field and back
  2. 20 derkins then side shuffle down the length of the field and back
  3. 20 step-ups per leg then back pedal the length of the field and sprint back
  4. 10 burpees then jog back to the parking lot

From there, we got down in a plank position and did alternating sets of carolina dry docks and merkins, then sumo squats and narrow squats:

  1. 11 CDD, 10 merkins, 9 CDD, 8 merkins, 7 CDD, 6 merkins, 5 CDD, 4 merkins, 3 CDD, 2 merkins, 1 CDD (36 CDD’s and 30 merkins all at once – holy smoke show)
  2. 11 sumo squats, 10 narrow, 9 sumo, 8 narrow, 7 sumo, 6 narrow, 5 sumo, 4 narrow, 3 sumo, 2 narrow, 1 sumo (36 sumos and 30 narrow squats back to back to back)

Had about 5 minutes left, so hit hill on the road off of Tega Cay Drive for some big boys and merkins.

  1. 10 big boys, run down the hill, 1 merkin, back pedal up hill
  2. 9 big boys, run down hill, 2 merkins, back pedal hill
  3. 8 big boys, run down hill, 3 merkins, back pedal hill
  4. 7 big boys, run down hill, 4 merkins, back pedal hill…and we ran out of time.

Back at COT, we had a couple prayer / praise reports, and half the folks headed over to Change Order’s house for some Q source discussions.  So awesome to see our boys Crash and On the Rocks get back out there – been way too long fellas.  Thanks for the effort today – great work by all.  Until next time.

Cha Ching

 

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3

Is There a Name for That? GC, 4.9.19

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It’s been a long time since YHC had the opportunity to Q at the region’s buffet of pain. When the call came out requesting my service, I readily accepted and then immediately forgot about it. Good thing our buddy Lutefisk has that reminder email set up!

A few brave (read: ill informed) PAX pre-ran before the group of 10 – scratch that, 11 when Duck Dynasty came in hot – gathered for the disclaimer at 0515. Once that was done, we set off on a mosey around the parking lot for a string-of-pearls style warmup.

Moseys included side shuffles, high knees, butt kickers, toy soldiers, and forward-moving hillbilly squat walkers. Every little bit we stopped for a warmup exercise or two.

Pearl 1: 25 SSH + 5 burpees

Pearl 2: 10 Windmills + 5 burpees

Pearl 3: 20 Moroccan Night Clubs + 5 burpees

Mosey up to the church parking lot for the fun. Basic plan: circuit work done as a group. Exercise, run a lap, exercise, run a lap, and so on. Each round of the circuit gets progressively harder and therefore more enjoyable.

Circuit 1

  • Round 1
    • Jumping Lunges (20 in cadence)
    • Merkins (15 in cadence)
    • High Knees (100 – 50 per leg)
  • Round 2
    • Jumping Lunge half turns (10 in candence I think)
    • Diamond Merkins (15 in cadence I think)
    • High Knees (100 – 50 per leg…this I’m sure of)
  • Round 3
    • 3-pulse Lunge Jumps (20 in cadence; drop into lunge and pulse three times “Thigh Master” style, then jump and switch legs)
    • Slo-mo Merkins (10 in cadence; 5 count down, 5 count hold at the bottom, 5 count up)
    • High Knees (100 – 50 per leg)

Circuit 2

  • Round 1
    • Squat Jumps (15 in cadence I think)
    • Carolina Dry Docks (20 in cadence)
    • Run Lunge High Knee Skip (5 per leg; do a runner’s lunge with hands on the ground, back leg comes forward and through as you jump up, same leg goes back behind as you come back down to runner’s lunge)
  • Round 2
    • 3-pulse Sumo Squat Jump (10 in cadence, same idea as 3-pulse jump lunges above)
    • Dive Bomber Merkins (10 in cadence) RUN TO COT
    • Run Lunge High Knee Skip (5 per leg)

Circuit 3

  • We only got to one round here, with no running between…
    • DaVinci cartwheels (20 – 10 per leg; check the exicon as these are there)
    • Donkey Dogs (10 per leg; one-legged downward dog, the leg that is up comes forward to same-side elbow, then back in the air)
    • Burpees (15)

And that’s 0600. Already in COT, so quick count, name-o-rama, announcements, and prayers.

No big message to share today. Proud of the guys. We got at least 2.5 miles of running mixed in among all the other stuff. It looks like there are some exercises that could use a name, so I’m open to suggestions.

Always an honor to lead. Thanks for the opportunity, Lutefisk.

-Jedi

 

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Tabata Time at the Quagmire

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Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

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Splash

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When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

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