Tag: Change Order

Alcatraz Fishermen

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I’m writing this way past due and don’t have much, but what the heck, let’s give it a good ole college try.  Fishsticks warms us up with the ‘regulars’ and proceeded to crush our arms with some partner style work using the loose bricks.  I just remember hurting.  Then YHC ran a starfish exercise as a team.  In the middle was 5 body bag builders (a 10-count burpee).  Each corner was done twice with broad jumps and duck walks between the middle and the stations.  The corners were all combination exercises that created #pain.  So that’s it… all I can remember.  Just thankful to be able to work out with such great #HIM.

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Dynamic Duo Q at Alcatraz

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It was a chillier than usual Spring morning at Alcatraz (43 degrees) and after setting up TinselUtensils with the help of Straight Up we were ready for an unusual co Q combo with plenty of coupons; at COP we welcomed Prosciutto, he grew up in Tega Cay but now he’s a big part of F3 Chattanooga. AKAY2 crew was there for day 18 of their journey.

The disclaimer was provided by YHC and Straight Up led the warm up with the following:

10 SSHs
Warrior 1
Runner’s Stretch
Deep Runner’s stretch
Sit-on-yer-leg stretch
16 U-gotta-see-it-to-believe-it stretches
4 back stretches
2 X-jumps
3 mins of 5 reps each:
Merkins
Air squat jumps
LBC Twists

after warm up it was time to play with TinselUtensils, PAX  were split into 4 groups and each group went to a station, after completing the station we bear crawled to the next one:

STATION 1:

-> 10 burpees (Fun House noticed that our visitor Prosciutto  clapped at the end of each burpee and we were told that they do that as a standard in F3 Chatt) 

-> 10  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

STATION 2:

USE WEIGHTS OR CINDY

-> 10 man makers

-> 20 biceps curls

-> 20 bent over row

-> 25 overhead press

-> 30 triceps extension

STATION 3:

-> 30 LBC’s

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

-> 20 slam ball to ground

STATION 4:

-> 10 diamond merkins

-> 20 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

After all groups completed the full circuit of 4 stations we moved to the grassy area for some Captain Thor’s  Ab Lab: 1 Big boy sit up and 4 American Hammers, progressive to 10 BBSU and 40 AH, this is my favorite Ab Lab combination and even though there was lots of mumble chatter we all finished the exercises.

With about 25 minutes left on the clock it was time for Straight Up’s part of the Q:

Workout:
Grab a heavy item and run to pull-up bars.
We rotated through one round of 50 seconds on and 10 seconds of rest for each of the following stations:

First Round:
Jumping Pull-ups
KB Swings
Commando Pull-ups
Bear crawl up the hill, run down
72 lb sandbag run
Jumping Lunge into 2 SSHs
Mag-R-Tai
Low Slow Squat with 40 lb sandbag
Apollo Ohnos
Dips using a set of real dip bars
The “Worst Merkin Ever”

We then proceeded to run with the heavy items to the top of the hill.
We ran down the hill, broke up into partners and competed against Straight Up.

Second Round:
Goal: to beat Straight Up as a partner team to COT by doing the following:
Partner 1 runs the hill up and down while Partner 2 does slow kick-thru burpees as they wait to be tagged.
Then switch.
Then run up hill again to COT carrying a heavy item of choice (first come first serve).
Straight Up did 2 hill runs with 15 kick-thru burpees each side in between the runs, then ran hill again to COT.
Congratulations to all groups who beat him! Well done!

Unusual F3 event: 3 deer running across our running paths directly in front of us

COT:
Announcements (keep pushing FunHouse this month!), Praises, Prayer requests.
Army PT Test Wed at The Coop

Tinsel out…

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Cheating and Slow Webs

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Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
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Stairway to Heaven.

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Drove the site to make sure I located all the stair that I saw on google earth. We are fortunate to have several churches near the AO. There are 5 set of steps.

Showed up to find at least 7 Pax waiting in the parking lot. Soon as 5:15 hit gave disclaimer and we started to mosey to high Knees, to regular, to butt kickers, to regular. Circle up to warm up with
Imperial Walkers, Moroccan nightclubs, slow Moroccan Nightclubs, Windmills slow and fast.

Mosey near First Baptist to utilize that beautiful stair case leading to there

All exercise are done in cadence
Squats
Run to steps bear crawl up steps and crawl bear down
Over head claps
Run to steps bear crawl up steps and crawl bear down
LBC’s
Run to steps bear crawl up steps and crawl bear down

Mosey to another set of steps

Lunges
Run up one side of the steps and back down
Plank step up on curb
Run up one side of the steps and back down
Big boy sit ups
Run up one side of the steps and back down

Took a min to rest and talk about Growth. We are constantly growing in our spiritual life, home life, work life

Run to Fort Mill church of GOD

Calf raises
Cross the street to lunge walk the steps up and reverse lunge walk down
Plank shoulder taps
Cross the street to lunge walk the steps up and reverse lunge walk down
Freddy mercury’s
Cross the street to lunge walk the steps up and reverse lunge walk down

We had to watch the last rail it was not attached well

Same parking lot

Foot taps on the curb
Run up another set of steps and back down.
Carolina dry docks
Run up another set of steps and back down.
American Hammers
Run up another set of steps and back down.

Took a min to rest and ask about Growth in the lives, where they need growth.

As we ran up and down the steps I noticed some nice new picnic tables that where perfect for dips so we did a round of dips

With time still looking good and thanks to a Barry Manilow- Anchor man Q that I attend at this AO in the past, we did a snake run up and down steps on Fort Mill church of GOD.  10 times.

Time to mosey back to COT up another set of steps with a pit stop at First Baptist as asked              Barry Manilow to lead us in makhtar n’diayes.

Circled up for announcement and prayers.
What a great way to start your morning with 20 other Pax. Always grateful to be able to lead.

 

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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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1st Quarter Check-in at Footloose – Are You Accelerating or Going Backwards?

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When a glorious morning of 51 degrees dawned on The Fort, I figured that there may be a decent size crowd at Footloose. The Pax did not disappoint. Put out some hype in the Twitterverse along with my man, Beacon, and, lo & behold -19 pax showed up hungry for some action!

Disclaimer in full was recited (although I forgot to ask if there were any new guys) and off we went.

Dynamic warm-up-we Butt-kicked and High Kneed our way to the back of FM 1st Baptist.

COP (all IC):

  • Seal Jacks
  • SSH
  • HILLBILLY WALKER
  • Merkins
  • Plank Stretch – Right Arm High
  • Windmills
  • Crab Cakes – real Crowd Pleaser, drew lots of moans
  • MOROCCAN NIGHTCLUBS

MOSEY down the stairs & across to the Family Life Center. Time for:

1st QUARTER CHECK-UP- How is your word of the year going? Family Goals? Personal goals? I shared that my word for 2019 is Resiliency. And my resiliency has been tested many times in this 1st Quarter. Be it personal health struggles, family health struggles, career challenges and just staying healthy enough to do my first P200. Need to give credit to our man CSpan who is always good at reminding us to take stock of the Man In The Mirror and get on track.

Line up along one end of the parking lot- Bear Crawl to 5th parking space, run to the other side. Lunge walk to 5th spot, run to the other side. Next, 75% to 5th spot, 100 % rest of the way. Repeat

Partner up: 10 Partner Giddy-ups each arm, 10 partner derkins, 10 partner-assisted sit ups

Stay with Partner for B.O.M.B.S. – 50 Bobby Hurleys, 100 Overhead claps, 150 Mercuries (Freddy), 200 Bombjacks, 250 Squats – other partner runs over stairs & back. Now, with legs smoked, time for another 1st QUARTER CHECK-UP – We are all leaders in some way – Who has gone to a Q Source meeting? If we aren’t accelerating as leaders, we are going backwards. Left the Pax with one of my favorite sayings around F3 – “Day One OR One Day? It’s up to you. Are you committing to forming a positive habit or leaving that to another day?

Mosey back to the grassy circle in front of FM 1st Baptist for Jack Webb & American Hammers.

Time for COT. Prayers for Spark Plug’s neighbor, Charlie, reminders of Finding Kotters in 2019, FM Care Center Lawn Mowing, Prayers for health for my family.

What an awesome mixture of veteran and newer Pax. Shout out to Admiral who had his first Post just on Monday and he has posted every day since. And Happy Birthday to the master DJ, Flatty Flats. You can Q 10 times or 100 times, but it is always an honor and a humbling experience to lead such a fine group of men. Thanks Beacon for the opportunity.

Short Sale signing off.

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Variety Hour!

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RPG:

Thank you, Bassomatic, for allowing me to lead. It was a fun Variety Hour!

20 minutes of BROGA!!

4 parts:

  • Basic yoga – downward dog, upward dog, warrior 1, 2, 3, . . .
  • Posture yoga
  • Leg and hip stretches
  • Balance poses

40 minutes of running:

We headed down Regent Park Pkwy to the end of the sidewalk, ran back a bit and crossed street at nearest road on other side (Savion homes(?)).

In back of Savion homes, ran 2 long sprints (0.4 miles). 3 out of 4 of us weren’t “feelin’ it” so we ran back to COT.

Total run distance: 2.8 miles

COT: Cool praises, thanksgivings; prayers; reminder of 8k at Alcatraz manana

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Spring workout at the Buffet of pain Golden Corral

Great morning and great weather!

8 strong came out to get stronger

Nice mosey for a half mile to warm up

COP

Seal Jacks 15

Slow Merkins 10

Slow Squats 15

Peter Parker 15

Parker Peter 15

MKC 15

mosey for a big loop

15 Burpees

Partner up size does not matter

Each partner sprints 2 short laps 2 times while partner 1 does squats meet up and do 10 handslap merkins (Repeat 5 times each for a total of 100 hand slap merkins)

All Mosey for a big lap

15 Burpees

Partner up and do squats while the other partner sprints 2 laps. Meet up and do 10 hand slap big boy situps (Repeat 5 times each)

Mosey for a big lap

5 Burpees

COT

 

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Survive and Advance

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Lutefisk was put on the IR this week and YHC felt called to respond to his call for a substitute Q at Golden Corral. Disclaimers were delivered to a crowd of 14 HIMs – Gekko took a 5-mile ish mosey in preparation for this weekend’s long training run (aka P200). The remaining PAX moseyed off for a March Madness themed workout with many reps.

COT – all I/C (note the counts and their march madness like numbers)
Moroccan Night clubs x Sweet 16
Arm circles forward and backward x Sweet 16
SSH x 32 (just because…..)
Windmills x Sweet 16
Mountain Climbers X Sweet 16
Merkins D/C X Elite 8
Honeymooners, planks, salutations to the right and left with a few 6-inch holds dome for 10 counts of varying length

Mosey to the Brackets. Disclaimer – Like the NCAA’s – some brackets are more difficult than others. Regardless of the challenge, the mission is the same – survive and advance. All exercises were completed twice (or until YHC called time)- the first round was descending down the list and the second was ascending up the list – 64-32-16-8-4-2-2-4-8-16-32-64.

Bracket #1 – East region
64- Squats
32 – Shoulder taps
16- Dips
8- Burpees
4 – Hello Dollys
2 – Dying Cockroach

Bracket #2 – West region
64- Squats
32 – Clave raises – 32 inner, 32 outer and 32 middle: 96 total – just because………
16- Burpees
8- Lunge walks (per leg)
4 – Dying Cockraoch
2 – LBC’s

Bracket #3 – Midwest region
64- Flutters (single count)
32 – Merkins (single count)
16- Burpees
8- Boxcutters
4 – Flying squirrels (just for C-SPAN)
2 – Burpees

Bracket #4 – South region
64 – LBC’s
32 – Dying Cockroaches (Single count)
16- Walking Lunges (per leg)
8- Burpees
12 – Clave Raises – 4 inner, 4 outer and 4 middle
2 – LBC’s

The last round finished at 5:58 – just in time to hustle back to COT, but jailbreak did not need to be called.

Announcements:

Operation Sweettooth 8k in Huntersville 3-30-19.  Support Olive.  VIrtual run from Alcatraz at 6:30 AM the same day.   Questions – Change Order

Paradise Reading Center Monday & Wednesdays – Bethlehem Baptist Church 4:00 PM – great way to fill the 3rd F – Questions – Crabcakes and Copay

Read your newsletter

Prayers:   One year to the week of Badger’s diagnosis and 10 months this Thursday since he went to be with Sky Q.  Lift up his M and 2.0’s

It is an honor to be a part of such a terrific group of HIMs who are committed to accelerating.  I was glad to come out of the bullpen for this Q.  And to those considering stepping up to Q for the first time (or not), to steal a phrase from Nike – just do it.  In the COT, thanks was given for our group of F3.  Our ability to push one another past our comfort zones and get comfortable with discomfort is a privilege that should be treated as a blessing – let’s accept it as such and see it for the springboard of growth it is meant to serve.

SYITG

Cyclops

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Light Pole Circuits & POW POW @ The Ballroom

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***Cobains now for the 2 PAX that I missed.   You weren’t in the video and my memory “ain’t what is used to be”.

Weather was near perfect for a “Pearls on a String”- inspired workout.  Dropped the disclaimer, checked for FNGs and we were off.

Circle Up for 10 of each :

SSH

Squats

Windmill

Stretches:

Downward Dog  to Honeymooner  x 3

Runner’s Pose

Warrior Pose

Grass Grabber/Cherry Picker (neither of which are in the F3 exercises, so I am sure this is officially called something else)

Imperial Walker

Mosey to side of the school.

Rotate 20 dips / Wall Sit  – Rinse & Repeat

Run out to end of bridge and back

Stretching with :

Cat Pose (which cracked Spitz up, Big Time! Nice of him and Lug Nut to join us ! )

Hip Stretches

Mosey to light pole closest to Pleasant Rd. , Start exercises there and run to next light. As a PAX, 20 reps each, various PAX leading the count

Merkins

Slow Squat (although I think it was led at a fast pace)

American Hammer

Shoulder Tap

Lunge

Grave Diggers

Wide Arm Merkins

Calf Raises (Kenyan nearly counted us to 50 on this one!)

Flutters

Monkey Humpers

Overhead Claps

Moroccan Night Clubs

Turn around and head back down the string of lights

OH Claps

Monkey Humpers

Flutters

Calf Raises (Seriously, we had to call off Kenyan on this one. I think he was going to 100!!!   Pretty cool that we had a semi-BOM group on this one)

Wide Arm Merkins

Grave Diggers

Several exercises for 5 minutes of Mary and we ended with Airborne’s brutal hip circuit, led and strongly advocated for by Change Order!

 

I asked the PAX to take a look at themselves and determine where they could GROW (theme of the month), relative to one of the three F’s.  Also cautioned them (& myself) against tending to one of the F’s too much, this neglecting the other 2.

Ended in COT, with multiple praise & prayers. Thank you, Short Sale for the opportunity. Always humbled to lead such a group of strong leaders. Keep doing what you’re doing and don’t forget, GIVE IT AWAY. Someone else needs it as much – or WORSE – than you did!

 

SYITG –

Beacon

 

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