Tag: Crawdaddy

#Seeitbeit – Paradise Reading Center

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I had the chance to listen live to David Chadwick (Senior Pastor, Forest Hill Church) talk about his recent interview with Charlotte Police Chief, Kerr Putney. In his final question, David asked the Police Chief: What can the church do to make Charlotte a better place to live? The Chief listed three items:

“We need three things,” the Chief said:

  1. Volunteers to hold babies
  2. Volunteers to read to kids
  3. Mentors for kids, Especially male mentors

In that moment, I wanted to say, “David, there is this group of guys that are already doing this!” #F3Nation. In that moment, I was especially proud to be one of the PAX! My mind went to the good work the PAX are doing with the Children’s Attention Home and The Paradise Reading Center (and more!).

My opportunity to be the change I want to see was with serving the underserved community of Paradise. My first time volunteering I was excited to see, how may kids showed up to this after school program for help with reading and homework. And also, how fun, energetic and smart they are (My first reading partner was Kelvin, a six year, who was easily a better reader than me when I was six. He didn’t laugh too hard when he had to correct me with the correct pronunciation of, “Galileo”)!

I also had the chance to watch CoPay give his story. What a story! And more importantly T-Claps for this HIM for showing our youth, if you can see it, you can be it! I simply followed Copay’s (and Deacon’s!) lead and made it known to them I wanted to share my story too.

Deacon sent me an outline with suggestions of what I should cover during my 10 minute talk (1. My personal background, 2. What I wanted to be when I was a kid, 3. My job, 4. School experience, 5. Advice I wanted to share with them) and I was ready.

I was pumped to share my story with the hope that if just one kid could #seeitbeit, then it was well worth the 60 minutes I spent with the kids that day.

 

NMM:

F3 has made me physically stronger, put more PAX in my life that have given me great community, and have helped me to have a better walk with Jesus Christ, my Lord and Savior.  To give a little back to this community that has given me so much was a true pleasure.

Thank you to the PAX for all being HIMs in your own individual ways.

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The Reading Center takes place every Monday and Wednesday from 4PM-5PM at Bethlehem Baptist Church 601 Joe Louis St. Fort Mill,SC 29715. The kids are doing homework and reading and we have the opportunity to assist or listen. This is  a great opportunity for us to mentor and encourage beyond the workout. Looking to get a schedule with 4-8 PAX each session starting 1/8/17 and going throughout the school year.

See link to sign up. https://docs.google.com/document/d/11ak80g7L12X6hCDN1_h5cSUemDlqWzBdgMyJII1RHy4

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#CoopStrong

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8

The Coop – Sweetness all around!

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5 min till launch and the cars started rolling in. The PAX of The Coop are like the John Dally of F3…..they just show up and go!

Sugar Daddy took the lead for the warm up. The football stadium was open and so we utilizied the comfortable turf for COP. Dark Helmet was coming in hot, so we made sure we counted loud enough for him to locate the PAX.

Sugar Daddy did a great tradition warm up and then added a plank series to work our shoulders with some multiple taps. I felt like pre-school all over with Head, shoulders, knees and toes….. Was a great move and added to the coming meat of workout and not being able to use our arms the rest of the day.

YHC took over and did a little dynamic warm up back down the football field.  Mosie  to the pull up bars for a mini Murph written on the ground. Since being asked to Q, got to go to a quality no thought but painful plan.

  • Take lap down to Sugar Creek Playground and back
  • 50 Pullups
  • 100 Merkins
  • 150 Squats
  • 30 Calf Raises
  • Take lap down to Sugar Creek Playground and back
  • Airborne’s Hip Exercises
    • 7 exercise moves with each leg…..real crowd pleaser!

COT

Prayers for all the PAX and many things going on in life

Crawdaddy mention the Reading opportunities at Paradise…..make an impact Mondays and Wednesdays

YHC talked about Worry and Anxiety and how we are working ourselves to reach retirement and accumulation of stuff. With these goals they can cause stress when they don’t meet our expectations. We need to find contentment and joy in the work we do and see we work for a higher purpose than leisure…..which will lead to joy……less stress. Phil 4:19 Sky Q provides!

Thanks Sugar Bug for lead!

Cake Boss out!

 

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Coop- clock from H&^%…

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Valentines day 2018- To prep you for taking out your M this wonderful night we will take a trip around the clock.

Warm up with Mosey high knees, butt kickers, knee to chest, and ankle to chest.

circle up SShs, Imperial Walkers, windmills.

Mosey to pull up bars- 5-4-3-2-1

Mosey to band lot give disclaimer on the clock. start in center work  around the clock at each station always coming back to center in between. In middle 15 burpees stations consisted of squats, LBCs, Mtn. Climbers, CDDs, Apollo Onos, American Hammers, Merkins, Flutter Kicks. You do 50 of each.

great job by all who attended.

read your newsletter.

Prayers and Praises…

 

 

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I hate you, I love you, I hate that I love you

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Weather – 35 degrees and not sunny with a slight wind coming in from the northeast.

13/14 PAX (not sure the total number but 21 was the total between Laces In and Laces out) showed YHC some love by posting on this beautiful Thursday morning. No joke I thought most would post the Celebrity Q CSPAN on the Track considering it is P200 training season. Though he PAX showed some love, YHC didn’t show it back. Here’s how the beatdown went:

The Thang

Mosey around the parking lot with some Butt Kicks, High Knees, Karoake and Toy Soldiers. Circle up for COP

SSH x 25
IW x 15
Windmills x 10
Mountain Climbers x 15
Peter Parkers x 10
Parker Peters x 10
Low Slow Squats x 15

Mosey over to the hill.
1 partner runs to the first speed bump while partner exercises. Plank after each round of exercise.
100 Hip Thrusters (plenty of jokes about thrusting and humping)
100 Merkins (jokes stopped after they realize whats happening)
100 Squat Jumps
At this point the PAX realize its a deconstructed burpee.
100 Burpees (aka 100 I Hate You’s)

Mosey over to the Large Gym Parking lot where cones were setup
Exercises done Cupcake style (formerly known as a suicide)
40 SSH, run to first cone, 20 Carolina Dry docks, run back to start, 40 SSH, run to 2nd cone 25 LBC’s, Run Back to start 40 SSH, run to third cone 25 Squats, run to start 40 SSH, run to last cone 5 Burpees, run back to the start.
Mosey 3/4 a big lap until over at the 5 Burpee cone.
Rinse and repeat but the start line is at the Burpees.
5 Burpees, run, 25 squats, run, 5 burpees, run, 25 LBC’s, run, 5 burpees, run, 20 CDD, run, 5 burpees, run, 40 SSH. Finish at SSH. Mosey back for 2 minutes of Mary – LBC’s and Flutter Kicks

COT and BOM with Laces Out

Announcements – Yeti 2-24, Reading with kids on Mon/Wed (contact Deacon/Copay), Saturday coffeteria at Peach Stand following workouts, read your newsletter.

Prayers – Corruptions Mom having Surgery today, FMHS teacher that had open heart surgery this week, marriages, families, kids, our community

Moleskin
1. Thanks Lil E for the opportunity to lead this morning.
2. Great Push this morning by All PAX. Moderate amount of complaining. I can handle that. And yes, I have love/hate relationship with burpees.
3. 1 month into 2018 and how are we all with our 1 word. As some of you may know my word is Patience. It has already taken on many forms throughout the first month. The biggest takeaway thus far is to remember to take a deep breath every now and then and just let it all go out instead of keeping everything inside.
4. Just Breathe

Shanks out

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8

Pathfinder Comes to Springfield

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Conditions were cold and windy and some may have thought that it would be worm, including YHC’s original plan to wear shorts, but that was quickly foiled by Mother Nature. 5 PAX met at the Springfield Pool and did a tour of the golf course and neighborhood. The hills were in full effect as was the 2nd F. Great morning and thanks for the push men.

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Laces In – Not for the weak minded or those that are hungry!

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4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Keeping it Simple; Repeats at the Varsity – 1/19/18

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8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot

Warmup

  • 35 Side Straddle Hops
  • 5 burpees OYO
  • 15 Windmills
  • 5 burpees OYO
  • 30 Low Slow Squats
  • 5 burpees OYO
  • 10 4 count Merkins
  • 20 4 count Mountain Climbers
  • 5 burpees OYO
  • 20 Moroccan Night Clubs
  • 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

  • 10 pull ups
  • 10 jump squats
  • 10 pull ups
  • 10 jump squats
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

  • 10 4-count Mountain Merkins
  • Boats and Canoes
  • 10 4-count Mountain Merkins
  • Freddy Mercury
  • 10 4-count Mountain Merkins
  • Captain Thors to 5×20
  • 10 4-count Mary Catherine Gallaghers (jump lunges)
  • Flutter
  • 104-count Mary CGs
  • Protractor
  • 5 burpees OYO

COT

Announcements

  • Rooster
  • Yeti

Prayers

  • Listening, not just hearing
  • York County PD, especially Officer Doty & Family
  • Work Transitions
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Beyond #2…Honoring our officers

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Round 2 at Beyond, this time at The Coop. The original plan was to talk about “Fear” but 36hrs ago, 4 of our local law enforcement officers in York County were involved in an incident that has our community praying for their healing and their families. I found it only appropriate to bring our attention as a PAX, for a mere 45mins, to these men and what they’re fighting for at this moment. We should also be praying for the rest of the law enforcement community as well as our first responders, nurses and doctors who are doing everything they can for them and our community. I am given the opportunity to roll my eyes at a radar trap because of what community servants like these 4 men do on a daily basis and the families that send them out the door every single day. That said, I’ll try to cease my misguided eye-rolling.

This is not the place to put the officers names but we all know who they are. I read the names of the men this morning and asked everyone to keep one of those names in their mind as they’re going through our workout this morning. I will however, include their years of service to York County in their current capacity: 34yrs, 13yrs, 12yrs, 3 yrs. So there you have our topic for round 2 of Beyond; 4 officers with a combined 62yrs of service SO FAR in their current roles.

Warm up jog leading us around the lot and over to the intersection with the ROTC building.

When you see 31, know that it was in cadence for a total of 62

SSH x 31 in cadence

Carolina Dry Docks x 31

Squats x 62

Merkins x 20 which was followed by a 4-tier sprint then followed by the remaining 11 Merkins

Make our way to the pull-up bars for some partner work:

Partner 1: 62 Pull-Ups (use assistance as needed)   Partner 2: Elbow Plank

Partner 1: V-ups (toe-touches) x 31    Partner 2: Mak Tar Jah’s x 31

Bear crawl 62 paces and grab some curb for 62 calf raises

62 Jump Squats and 31 Jumping Lunges (crowd pleaser)

Bear crawl 62 paces

American Hammers x 31

Dying Cockroach x 31 (might’ve included a breather in there)

The pull-ups were definitely the highlight but it was awesome to see guys of all conditions pushing through those, not matter if they had a busted paw or not (Bolt). It is extremely humbling and honoring to have another 8 guys join me as we push ourselves and work out some of these new-AO wrinkles. Please, above all, pray for those 4 men and thank our servants when you see them.

If you’re still reading, thank you. You’ll now learn that Cha Ching will be bringing his A-game to his Beyond Q next Thursday, 1/25 at the Poopdeck in Lake Wyle. If his Q today was any indication, bring your big-boy pants.

As you were.

Maximus

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9

#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Good In-vest-ment of time at the Coop

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13 PAX with 2-3 pre-runners, 1 Ruck from Dark Helmet, and 1 bright green vest from YHC joined in this suddenly balmy 45F temps, after deep freeze past several days. Several PAX mentioned YHC’s vest (runner jokes), and was removed quickly for being too warm
Mosey in a big Loop around parking lot
COP in big parking lot
  • SSH
  • Windmill
  • Moroccan Night Club
  • 4-count Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to Concrete football field
Partner up
B.O.M.B (no S – that comes later)
Partner 1 – Exercise
Partner 2 – Run to 50 and Back
  • 50- Burpees
  • 100- Overhead Claps
  • 150- Merkins
  • 200- Big Boy Sit-ups
PAX griped and also encouraged each other through this. We made it through and got better
Mosey to Wall for the “S” (Wall “S”its)
  • PAX Wall-sit while 1 PAX down line in Wave:
    • Burpree
    • 2 Merkins
  • 30 Dips on Curb OYO
  • 30 Calf raises on Curb OYO
Mosey in a big Loop around parking lot
Mary
  • American Hammers
  • Flutter Kicks
  • Freddie Mercury
  • Dark Helmet’s Body Destroyer (aka just laid there for 10-count)
  • Protractor
  • LBCs
Birdcage needed .09miles on his Garmin, so we Mosey another lap back to COT
COT
  • Nomad – be thankful. We’re always thankful at Thanksgiving and Christmas. Lets be thankful for 2017, but also be thankful for 2018, and expectant for what is to come.
  • Praise / Prayer – Dark Helmet’s sister has come out, so hopeful for progress
  • Prayer – Squeaky’s daughter has mono and has to be home for 1month

Great AO, Great Pax. Great in-vest-ment of YNC’s time!

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