Tag: Chicken Hawk

My Varsity VQ

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I’m afraid of Varsity…not gonna sugar coat it.  Hardcore Boot Camps scare me, especially AO’s that have pull-up bars on site.  I stay as far away from them as possible.  So, to get me to one of these crazy AO’s, you’ll have to ask me to Q.  I tried my best to make this not moderate.  I probably only hurt myself though.

We started by running around the NAFO parking lot.  25 SSH here, 25 SSH there, 25 more here and then 25 more there.  SSH are my favorite warmup exercise because…science says it’s the best. Our last stop in the lot was for a few Merkins.

Next we moseyed towards Sugar Creek Elementary.  I head faked a pitstop at the pull-up bars but kept going.  At the bottom of the hill I decided it would be good to run back up the hill and then back down.  I hate running.

Next obstacle was the Basketball Court.  We ran Suicides, Bear Crawled, Crab Walked, and Lunged. This is why I #Slowburn on Fridays.

I had my speaker box setup in the bus loop to entertain us while we worked it.  We split into 2 teams.  1 team worked out while the other team ran a lap.  Exercises included: Balls to the Wall, Merkins, LBC’s, Big Boy Situps, Planks of sorts, Makhtar N’Diayes…I tried to get a good mix in.

When I decided I couldn’t take anymore running, I put Chumbawamba’s Tubthumping on the speaker and we did 28 burpees in 3m32s. I hear they’ve done more burpees in less time at Varsity.  Beasts!

It was time for COT.  I tried to walk a bit but Ginsu said he felt like running so we ran back.  A couple Ruckers met us there and we closed it out with a Big Ball of Man.  Happy Birthday to Dark Helmet! Thank you Kielbasa for the opportunity.  I’ll trade you Q’s again in a couple months!

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WHETSTONE…Relaunches at THE FORT

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Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

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And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

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Cone heads

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First I want to thank Jiffy for the opportunity to lead the PAX today. 15 guys showed up and this was the biggest group that I had Q’ed for . I spent an hour or so the night before reading up on the exercise database found in the F3 website. The first exercise I introduced was the kimono dragon. It’s best described as a Peter Parker but you actually move forward. Note: very hard to execute backwards. This new move was implemented in the warmup.

Then we moseyed to soccer field for the main event. We started on the goal line and I had placed cones 10 yards out .First we did DMC. It’s a duck walk, merkins, and a bear crawl. Duck walk to the first cone, 5 merkins, and bear crawl back. Duck walk to the next cone(20 yards) and do 10 merkins and bear crawl back with increasing by 5 merkins every cone until we reached 50 yards.

The next thing we did was lunge walked to the first cone and did 10 squats and lunge walked back and progressed through each cone adding 10 squats each time. This was painful. A total of 150 squats and 300 yards of squats .

Next we paired up and partner 1 ran to the first cone, did 5 merkins and ran back. Meanwhile partner 2 is doing flutters . Each partner ran to each cone and did 5 pushups and ran back .

6 minutes of Mary and then the end .I looked up a new ab exercise called Dr . W .I still don’t fully understand what that is so you should go look it up .

Thanks agaun!

Wegmans

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A Sunny Saturday Afternoon at CAH

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20 posted for a Saturday afternoon game day at the Children’s attention home.  The boys were already playing basketball before we got started, but they still had some energy to burn.  So, we did a slow mosey/walk to the field up the street from CAH and got to it.  Here is what we did:

The Thang:

Mini- COP

SSH x 20, merkin x 10,   windmill x 10, squat x 10, mountain climber x 10

We split the group up and played a friendly, but competitive game of kickball.  There were some good plays, some not-so-good plays, but we all had a lot of fun on a beautiful, late afternoon spring day.  I think the score was 8-7, but it wasn’t important who won the game.  The time we spent together, getting to know each other better and learning from each other, was what it was about.

Welcome FNG/Trek Star who is a friend of  Man of Steel (my son), and also, who we found out today, a neighbor of NASA’s.  He said that he enjoyed himself today and wants to come again.  I was very happy to hear that and hope that he can join us any time we come to CAH.

I told the boys about a news story I saw this week about a high school boy named Gerald Hodges who swam for his high school swim team in Texas.   It’s an amazing story about a young athlete, who could have easily played for just about any sport team at his school.  But instead, chose to join the school swim team.  Gerald could barely swim, but decided to join the swim team because he wanted to learn how to handle failure if it happened (it didn’t).   Being able to handle failures and learn from them, Gerald thought, would make him successful.  This to me, was an incredibly mature thing for an 18 year old to do, and was a powerful message for anyone.  The link to this story is below.

https://www.youtube.com/watch?v=R0tjVEncJyg

My thanks to NASA for the invitation to Q.  I have been absent from the CAH for too long and plan on getting there more regularly this year.

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Worthy Crew @ Block Party

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18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

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CSPAN Returns to The Coop for flutter kick freenzy

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Perfect weather and 52 degrees

disclaimer in detail because we had 2 FNGs (T-claps Paul Bunyon and Sasquatch)

and we were off

mosey around until I got tired…

Warmup-O-Rama

Mosey around until I got tired…

Some abs and some core

Mosey around until I got tired…

partner up – 3 rounds of flutter, squats, and LBC while your partner ran the parking loop

Mosey until I got tired…

Same partner 4 rounds flutter kicks and pull-ups

Mosey until I got tired…

10 flying squirrel countdown with sets of 10 flutter kicks…

and I ran out of time…

COT/prayer or praise/BOM

welcome Llama and Puppy…weird that they were both animal names today…?

read your newsletter, and make a difference today, and my abs still don’t look Tesh…

AYE!

CSPAN

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Sparkplug’s 4 Corners + Coupons

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The morning was actually pleasant.  Upper 60’s, a slight breeze, and no active rain…to start.   Sparkplug was on Q and had Twister bring a trunk load of coupons!  Started out with a partner carrying a coupon in a mosey down to the corner of the restaurant row, Then off to the parking lot for some warm-up.

Mosey around to the far side of Lowes for some wall sits, bear crawls, and a few other things.

Then Mosey back up to the restaurant row where there were 4 exercises listed for each corner.  We counted off in 4’s and each started at our own corner, going clockwise around the building.  It was a great full body workout!  Rain started somewhere during the first cycle, but it was pleasant, not a hindrance. Plus, we got wet on the parking lot when Sparkplug called for LBC’s and Freddy Mercury’s during the initial warm-up!

We even had one of Fort Mill’s finest from the police department stop to check us out.  Spitz did his best to EH him…he seemed interested, but Spitz said he would stalk him to make sure he came out ;-).

Finished up, and partnered up to carry the coupons back up to COT.

Great job to Sparkplug for the Q today!  I have to be honest…I really just wanted to hear him talk for the full 45 minutes ;-).

Smithers, out

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Final Prespect Q at the Ranch

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 Name-O-Rama.  11127355-7E37-4F2A-9B9E-F19861396FC7

YHC thanks Jiffy for the opportunity of one last Q as a Prespect and for the PAX who attended.

Not many posts to the Ranch from my end, but I had been eyeing up the facilities for weeks during 2.0’s soccer practice. Made good use of the the soccer fields and all the trees and light poles.

Arrived early,  fortunately enough lighting in the gloom for the planned weinke, set up 3 cones in front of one soccer goal approx. 10, 15 and 20 yards away and placed the 43 lb sandbag near the opposite goal.

Arrivals, no FNG’s, and a really ‘succint’ disclaimer. I believe we may have had one late arrival.

Moseyed around the parking for 2 laps with high knees, butt kickers, toys soldiers and shuffling. Jogged to far end of the further soccer field for SSH, merkins, flutters, GoofBalls, MNC’s. The real fun began with stage 1:

Stage One. Making use of 27 crepe myrtles lined up, we did bear crawls for one tree with 5 merkins, lunge walk one tree with 5 squats and continuing with adding 1 more tree until the end. Wow, this was tougher on the thighs than expected.  The RETURN lap was jog 3 trees, bear crawl 1, sumo walk 1 until the end. The first lap started near the trees, but by the second lap we were spread out across the soccer field.

Stage Two, Act One. Soccer field. Partner up, one PAX ran the length of the field and kicked a soccer ball into the goal from the closer 1st cone, the other PAX carried the sand bag overhead until handing off to the kicker for the return run. A missed shot meant running a lot further to track it down and replace it at the first cone for the next kicker/group.  MEANWHILE, the other PAX cycled through 5 LBC’s, 5 Flutters, 5 American Hammers. This continued until all 5 partner duo’s had gone.

Act Two and Three had the kickers move back 5 yards, while PAX cycled through…Act Two: 5 bombjacks, 5 Jump Squats, 5 Calf Raises. Act Three, 5 yards further back cycling through 5 Donkey Kicks, 5 left side crunches, 5 right side crunches.

YHC along with about 5 other PAX missed shots on goal.

We finished with 2 laps around the fields using the light poles. 3 burpees at every pole which ended up amounting to 45 burpees. For good measure, we finished 4 more burpees in COT to reach the magical “49” for the workout.

The brief message of the workout was to “Be Inspired, Become Inspiring.” Observe our PAX and follow their lead. We have PAX with different personalities and different involvements to inspire us to become better from the fitness side, to the community/philanthropy efforts, to the betterment of ourselves from the faith and spirituality side.

Prayers to sick or injured family members and friends. ChickenHawk noted to make use of the Easter holiday season to seek out, learn and improve yourself in your faith. Use the extra time to connect with family members.  G-Fit and CAH every Saturday needs PAX involvement, ESPECIALLY during Easter when regular PAX may not be able to post. HELP IF YOU CAN!

3 days to 50 for me, but my first RESPECT post will probably be with the Lehigh Valley PAX back in PA. Looking forward to first Respect post back in the Fort.

Aye! Bolt

https://drive.google.com/file/d/1iFLIJfBSEK8BLAEPZWWh-VTD8sYuv0-H/view?usp=sharing

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The Coop 2018.10

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Happy PI day! (As in 3.14, 3/14, March 14… ok, nevermind)

I keep all my Q’s simple these days.  I came in on two wheels, because anything outside of 1.5 miles of Baxter is downrange for me these days and I did not compensate for a commute.

Warmup
Taken care of by CSPAN.

Mosey to pullup bars and partner up.
1 man deadhang while other balls2wall.  Either man may call mercy and swap at any point.  5 rounds for my which was close to 10 minutes.

Mosey to bottom of the hill for some slow Moroccan night clubs while I encourage everyone to stretch their full range of motion.  Only one way to get better….
Next is a Dora. 100 bombjacks, 200 merkins, 300 jump squats (yeah this was all quads, the merkins are there for rest)

Mosey to the side to avoid traffic for abs.  snapcracklepops, freddy mercuries, dying cockroach, superman with Moroccan night clubs… sprint up hill to COT.

Next up, go eat some PI.

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GC Bootcamp

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4 Pax came out for BC and 4 for Rucking.
Mossied round HT after disclaimer.
COP
SSH
Moroccan Night Clubs
Squats
Windmills
Mountain Climbers
Merkins

11s with dips and derkins

The Thang
Stations:
Seal Jacks x 15
Plank Jacks x 15
Squats x 25
Burpees x 10
OHP x 15 w/CB
One Armed Rows x 15
Imperial walkers x 15
Mountain Climbers x 15
Merkins x 20
Freddie Mercuries x 15
Big boy situps x 10
Pax went clockwise around stations with a lap around the parking lot between each station with some good conversation in between.
COT
Announcements /prayers
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