#Serving at Thanksgiving with Many Thanks

With great apologies for the delay in this backblast, here is a followup to our Thanksgiving meal drive. The PAX were truly inspiring in reaching out. We are all called to serve, and can do so in many different ways.

Immediate thanks to Figaro for the turkey donations, along with the 20 men who did not hesitate and within 3 days quickly donated to the cause… and whom most have chosen to remain anonymous. Special thanks to Cable Guy, Frat Boy and Crab Cakes for helping with delivery. More details further below. And additional thanks to Crab Cakes and M Kara for followup support to one of our families!

Many of us don’t truly realize the experiences of the poor and needy  until we are able to observe in real life. Most of stay in our one station in life, but it can be a privilege to experience others’ stations. (see next full story, try to get through it all)

One of the most meaningful and deep scenes in a movie I have watched comes from one of the silliest movies. In the movie “Overboard” with Goldie Hahn and Kurt Russell, Hahn’s female character (Joanna) plays a very stuck up, rich woman who falls overboard at night from her yacht while near WA (state). She gets amnesia. She is ‘claimed’ by Russell’s carpenter character (Dean) to ‘compensate’ for her refusal to pay him for his services performed by him in the days before.

Joanna ends up living a poor life with Russell and his 4 boys for about a month. She experiences things she would never had in her rich world.  She learns humility living a life with little money. Eventually her memory returns and she returns to her yacht.  But she no longer acts like the ‘debutante’ who her mother and privileged husband so want. They think something is wrong with her.

Later on board the yacht, Joanna has an interaction with her servant butler (Andrew) who has been taking care of her his whole life with no thanks for his efforts:

  • Andrew: (Andrew hands Joanna her earrings after they’ve drank tequila shots below decks with the crew) You best not lose these again, madam.
  • Joanna: (perplexed) Again?
  • Andrew: You will forgive me, madam. (clearly mocking her) “Andrew! I seem to have lost my ruby earrings somewhere between 64th and 68th street, find them.”
  • Joanna: (genuinely contrite) I’ve behaved so badly. (Andrew raises his eyebrows)
  • Joanna: You’ve done all these wonderful things for me and I never even once said thank you. I’m sorry.
  • Andrew: (embarrassed) Apology accepted, ma’am. (he turns away and to the sink)
  • Joanna: (following him) Everyone on this boat thinks I’m crazy. Do you think they’re right?
  • Andrew: (turning around to face her) Oh no, madam. Oh no. You… most of us go through life with blinders on. Knowing only that little station to which we were born. But you madam, have had the… rare privilege of escaping your bonds for just a spell. To see life from an entirely new perspective. How you choose to use that information is entirely up to you.

The movie ends up with a happy ending with Joanna returning to Dean and the boys.

It is up to all of us to decide how we use information we have at hand. If you are called to serve, how are you actually serving? Are you truly seeking to serve? Are you open to learning about others less fortunate than you? Even more so, are you willing to put yourself in an uncomfortable environment to learn firsthand?

Here is a quick synopsis of this year’s turkey meals donation.  We had done turkey drives before, but some of the feedback we got was, not that it wasn’t appreciated, but that it was too much of a ‘giveaway.’ Best teach a man to fish, so to speak. But we’ve been in the Paradise community over 1 1/2 years now and we didn’t want to let Thanksgiving pass without some involvement. A plan was put together on Monday, announced to the PAX on Tuesday, enough donations received by Thursday, food bought on Friday and delivered on Saturday.

Thanks were in abundance from those receiving the meals. We had a few crying in appreciation. The names of the 10 neediest families were given to us by Kim Vinisette of SON Ministries who has been working in the community for years. F3 has a strong relationship with Kim. As we shared with the families, we asked them to also share to any others that could use food for the holiday.

We gave each family a nice presentation basket of initial food along with their turkey, an F3 flyer, a holiday card from F3 and a gift certificate of varying amounts (depending on family size) to buy additional food, ie. fresh food, dessert.

We arrived at the park Saturday afternoon and the PAX helped deliver.

Lessons learned include…planning to spend more on each family roughly in the $100 range, buying all the food necessary for a full meal, starting much earlier, getting other groups involved to help support the cause. Maybe next year we can increase the # of families.

I have some pictures but not at the ready. Will get posted here shortly. I want to get this BB out.

*** An additional good experience came from this endeavor. One of the families, a single mom with 3 girls, had next to no furniture in their apartment.  Crab Cakes and his M Kara came through as we identified their needs and their rooms went from having nothing to being filled!  Awesome job!  We are now working on another similar situation. Will post that info soon!

Great thanks once again to the PAX.

Aye! Bolt

 

 

 

TClap |
0

LBC’s Galore at The Armory

One could assume that, being a Site Q, I would know the importance of posting a Backblast in a timely manner.  I have failed yet again.  9 days later…

8 guys met at Forest Hill Church to start the party at The Armory.  One day prior, I posted to Twitter that I would donate 2 boxes of Character Band-Aids to Cornerstone’s initiative for each pax that hangs out with me during my Q.  I have now included those 16  boxes in my total donation. The Fort is full of HIM, we have surpassed our 1000 box goal and will most likely hit 2000 boxes before Christmas!  Keep ’em coming!

Another initiative happening this month is NASA’s “November of 2000 LBC’s”.  I made sure these HIM were on track to hit that number.

The Warmup:
A slow mosey around the parking lot with Buttkickers and High Knees.

The Thang:
I set out two 35lb bells that pax would Farmer Carry across the parking lot and back and act as the groups timer. We had time to 16 rounds of kettlebell exercises. In between each round we would all complete 20 LBC’s together. 16×20=320 LBC’s! That wasn’t enough, I added 40 more at the end to get 360 LBC’s.
The kettlebell exercises were:
Curls
Swings
Side Swings
Rows
Lawnmowers
American Hammers
Plank Rows
Plank Crosses
Goblet Squats
Polaroid Crunches (maybe there is a real name for these somewhere?)
Skull Crushers
Lunges
Overhead Extensions
Figure 8’s
Halos
Around the Worlds

I asked Airborne to close us out with his Hip routine, he obliged.

NMM:
F3 will have numerous initiatives throughout the year.  We have some true High Impact Men in the group that lead the way supporting charities and organizations near and dear to their hearts.  Cornerstone and his Character Band-Aid donations to support Children’s Hospital; NASA’s supporting the Leukemia and Lymphoma Society; DD supported Let Me Run…It’s important that we, all of F3, support our Brothers to help make an impact in our community. I am honored to be a part of this group of men. Thank you for having me.

JWOW, thank you for the opportunity to Q.

TClap |
1

Honoring Three The Honey Badger Way

Monday’s are great days for The Fort. There are a lot of great ways to start off your work week. The Honey Badger is an exception. I love what is being done there in honoring a fallen hero. If you have never been, please put it on your to-do list, get out there, and get after it.

12 men came out to hit Monday morning with all they got. As Q I was a bit anxious to try and fit in three hero workouts to honor three men who gave it all they had. After a brief disclaimer, no FNGs, then off we went. A quick mosey around most of the student parking lot with some side shuffles and butt kickers mixed in. Then back to the starting point for COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Then off to the area along the road near the USMC ROTC building’s beloved pullup bars where YHC had some cinderblocks waiting. Each men grabbed 2 and we started the first workout:

#1 the “Kevin”
In honor of PFC Kevin Ebbert, US Navy, died November 24, 2012

3 rounds of the following:
* 32 deadlifts >> Substituted 32 double count flutter w cindy press
* 32 hanging hip touches (or 32 seconds of knee up hanging)
* Running farmers carry w 2 cindies ~75yd and back
>> Afterwards during a brief rest I noted to the PAX that Kevin died only days after Thanksgiving. Don’t take anything for granted for we never know when our last day will be. Be Thankful for the blessings we have, including time.

PAX were nice enough to load the cindies back in my truck. Then mosey off to the football field, line up near the goal line for the next workout:

#2 the “Brenton”
In honor of Officer Timothy Brenton, Seattle PD (former US Army), died October 3, 2009

5 rounds of the following:
* 100ft bear crawl >> to the 40yd line ended up being 120ft
* 100ft standing broad jump return to starting point
* Every 5 jumps do 3 burpees
>> The Brenton is a popular Badger workout….to some. A brief discussion on not taking life for granted again. Brenton survived through a lot in the military, only to be gunned down in a surprise attack while sitting in his patrol car.

No change in locale for the trifecta. The football field and track is a wonderful asset to the Badger Den. We had some time left to crank out as much as possible of the third planned workout:

#3 the “Loredo”
In honor of SSgt Edwardo Loredo, US Army, died June 24, 2010

6 rounds of the following:
* 24 LSS
* 24 merkins
* 24 walking lunges
* Run 400m (one lap)

Man did everyone crank out the work!! Got after it good!!

We got back right at 6 for the COT, Announcements, P&P.

  • Read The Fort newsletter. Get involved.
  • SIGN UP FOR THE FORT CHRISTMAS PARTY!! It is THE place to BE!! Be there!
  • Convergence on Thanksgiving Thursday. Check Twittersphere for info.
  • CAH Guidance this weekend, Saturday 11/24, 4pm start. Rock Hill’s Roxanne on Q. Be there for the kids who do not have family to spend the holiday with.
  • Kids print Bandaids for Cornerstone’s initiative
  • Please donate to my Disney Marathon fundraiser for Leukemia and Lymphoma Society
  • Praises for Straight Up’s and NASA’s 2.0’s running their first 5K and Spartan events.
  • Prayers for Punch List’s M who is VERY pregnant and getting close to due date.
  • Prayers for Lutefisk losing his Mom.
  • Prayers for injured PAX
  • Prayers unsaid
    >> My apologies if I missed others that were mentioned.

Not much said during the workout other than reminding the PAX that this is the week of the Thanksgiving holiday. Be Thankful for all the blessings we have been bestowed with by Him. Be the family that others may not be able to be with (such as the kids at CAH Guidance). Make it a memorable weekend, but remember those who are no longer with us or those who are less fortunate.

Thanks for the opportunity to lead,
– NASA

TClap |
2

Support Thanksgiving Food Efforts in Paradise

***** Update Thursday 9:00 pm *****
Great thanks to the PAX who have donated, and in just one day 1/2, we reached our goal!  Please, no more donations, but, if you were considering, let Bolt know in case we want to add additional families to receive food.
If you would like to volunteer to help deliver (no 2.0’s on delivery, please) to the families, please let Bolt know ASAP. Delivery is being planned for Saturday from 1-3:00 pm (before the G-Fit workout). If needed we will deliver later Saturday, or on Sunday.
For this saturday….1-3:00 pm – food delivery…followed by G-Fit with the kids at 3:00 pm  please join us and bring the 2.0’s to g-fit!!!!

I will be purchasing food tomorrow.  Today, I was able to get 10 large baskets with Thanksgiving themed ‘liners’ (for a nicer food presentation) at a near-donation price from the Humane Society thrift shop. They have supported us previously, and offered to continue to give us sports balls which we use and distribute to the kids in Paradise. We will also be getting a supply of corn, beans and yams which we will not have to purchase. This means we will be able to give the families a larger gift certificate to the grocery store to purchase any additional food items that may want outside of our basic food items (ie. dessert, etc).

Thank you! bolt *****

 

Thanksgiving is nearly upon us,  and Bolt and Deacon are seeking PAX support (quickly) in a small effort to provide full Thanksgiving meals to families in Paradise.

F3 has had a presence in Paradise for over a year and half now. In past years we have had a community turkey drive. We are changing it up this year to provide (at least) 10 full meals to specific high priority families in need. We are working with Kim at SON Ministries to identify these families. But we must move quickly in our efforts with a target delivery of this weekend 11/17-11/18 and an absolute deadline of Tuesday 11/20.

<See also below schedule of events in Paradise over the Thanksgiving holiday>

Each meal will consist of a turkey and all side dishes (list below) needed for a full meal. THANK YOU TO FIGARO (Montrio Belton) who will purchase all of our needed turkeys! This means we just need the side dish item package.

*** As of 11/14 8:15 am, WE ONLY NEED 5 MORE FULL SIDE ORDERS! Full orders are about $30 unless you want to add few items, ie. dessert) ***

HOW TO SUPPORT

  • Purchase the side items on your own. IF YOU PLAN ON PURCHASING THE FOOD ON YOUR OWN, PLEASE LET BOLT KNOW IMMEDIATELY FOR TRACKING PURPOSES!
  • Partner up with another PAX to purchase the items.
  • Donate any money amount to Bolt via Paypal. Send to: thenewpauko@hotmail.com
  • Pledge: If you want to commit but can’t do PayPal, just let Bolt know ASAP and he will cover your pledge until he sees you next.
  • From there, meet up or schedule pickup with Bolt or deliver to 3728 Leela Palace Way in Waterstone near Tega Cay.
  • Assist in delivery to families in Paradise.

Paradise Schedule of Thanksgiving events

  • Sunday, November 18. Volunteer at “Harvest of Thanks and Poor Man’s Meal”, a community meal held at Jerusalem Baptist Church in the Life Center. It would be great to have F3 support at this community event. More details to come via Twitter.
  • Weekend 11/17-11/18 through Tue 11/20. Help to deliver our holiday meals.
  • Saturday, 3:00 pm,  11/24. Post at G-Fit with a holiday pizza/food party following.

Thank you to everyone for your support on this endeavor and to all PAX that have joined us in Paradise!

Aye! Bolt …….. Always open for suggestions!!!

Food side list –  (You can shop anywhere and you can alter this list as you see fit. Pics below are from Harris Teeter. This link may take you to the shopping cart: https://shop.harristeeter.com/store/C39878905#/cart)

Required:  8-10 lbs potatoes, stuffing @ 12 oz, green beans @ 30 oz, corn @ 30 oz, collard greens @ 30 oz, cranberry sauce @ 14 oz, gravy @ 18 oz, mac and cheese @ 3 boxes 20 oz.  This list includes mostly canned foods because delivery will be days before Thanksgiving.

Possible additional:  celery, onions, carrots, sweet potatoes, rolls/biscuits, DESSERT.

( I don’t think these screenshots have turned out too well. Will try to improve.)

 

 

 

TClap |
8

How heavy is a Bonsai tree?

As I was preparing for the Q at Fire Ant I was excited and had everything planned out. However apparently the one thing I didn’t plan for was my inability to set the alarm for the correct time. I woke up at 4:55 and pretty much ran out of the house with all my gear in my hands. I was able to get to the AO with a few minutes to spare, but my head wasn’t in it. It didn’t take long for the Pax to notice as I completely forgot to count in cadence for the first exercise. After a couple exercises I was able to get my head right and lead. Apologize to the Pax for my mistake. Thanks for bearing with me as I proceeded to Q. In the end I believe it was a good workout, but definitely started out rocky.

We started the workout off with a homemade litter/gurney/stretcher (whatever you want to call it). However thanks to Spider Man I decided to place 230 lbs (my weight) of sandbags on this litter because he mentioned he was able to hold all the weight of a Bonsai in one hand. 4 Pax jumped on the litter while the rest of the Pax grabbed the cinder blocks and moved around toward the back of the school.

Dropped gear and began the warmup

Warmup:
Windmill – helps when you count in cadence so the Pax know how fast to go
Merkins
LBCs – after getting poked by the Pax I figured I would make sure they rolled on the wet ground
Superman

The Thang:
Pax counted off in 4’s since we didn’t have enough blocks for everyone. Each group took an exercise and work through all 4.

Round 1:
5 man makers
10 merkins
Farmer Carry down stairs and back up
20 LBCs

Bear crawl 40 yds
Crawl bear 40 yds

Pick up litter and cinderblocks and move

Round 2:
5 man makers
10 V-ups
15 Curls
20 Shoulder pulls

Pick up gear and move (Rotate as needed)

Round 3:
5 man makers
10 – can’t remember, but it was not fun
15 Squat Thrusters
20 Ruck Swings

Arrived at COT with 1 minute remaining so we finished off with 5 more man makers

The intent of this workout was to get Pax to work on their grip strength by carrying heavy stuff with their hands. I have found that carrying items where I need to leverage grip strength is a weak point of mine. My grip tends to give out much quicker than other areas. The only way to get better at something is to continue to work on it.

TClap |
2

1+1=Terrible Downpainment

19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.

Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.

The Thang

Full Disclaimer

Mash on Q – Mosey out

COP – lots of chatter here…I may have been contributing

SSH

Moroccan Night Clubs

Windmills

Merkins x 15 (YEAH!)

Mosey to gravel lot and partner up

Dora 1,2,3

100 Merkins

200 Flutters

300 SSHs

Pusher on Q – Mosey to hill

Bear crawl up hill – #turrible

Dirty McDeuce powered by Halloween Candy

Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;

All exercises IC x 12; Calories are based on “Fun Size” portions

Starburst (40 cals) – Squats

Skittles (63 cals) – LBCs

M&Ms (73 cals) – Wide Arm

Take a lap

Kit Kat (70 cals) – Jumping Lunge

Snickers (80 cals) – Flutters

Twix (80 cals) – Carolina Dry Docks

Take a lap

Reeses Cup (90 cals) – Bomb Jacks

Baby Ruth ( 85 cals) – Freddy Mercury

Butterfinger ( 85 cals) – Diamond Merkins

Take a lap

York Patty ( 50 cals) – Burpees

Crunch ( 60 cals) – Rosalita

Hershey ( 63 cals) – Burpees

Mosey Home

 

Moleskin:

  • Happy #Respect Birthday to Mash
  • Christmas Party on 12/1/18
  • Pre Christmas Drop In on 11/2/18 with Shady at Armor Artis
  • Be a HIM in your community…lots of examples were shared
TClap |
0

14 posted at The Armory today to honor the service of Assassin who turned the Site Q over to JWOW.   Best of luck to JWOW for the upcoming year although I am sure he won’t need any luck as long as the Brotherhood supports him, I will, how about you?

I am not the glowing writer that othe PAX are so best that I just get to the Thang.

We started with a very, very slow mosey past the tents to the far parking lot and circled up for a warmup.

Moroccan night clubs x20

Baby arm circles x 15

big arm circles x 12

LSS x 10

windmill with KB x10 each leg

We then partnered up because the gloom is always better with a friend. The PAX then head off to a parking spot where the find 8 spots with 3 exercises chalked out the object do the first exercise and the move to the next spot until all 24 exercises are completed. The exercises:

Front raise x 10 each arm
Side raise x 10 each arm
Merkin to row x 10 each arm
American hammer x 20
Sit-ups x 20
LBCs x 20
Skull crushers x 20
Triceps extensions x 10 each arm
Halos x 20
KB swing x 20
1 arm KB swing x 10 each arm
Snatch x 10 each arm
Goblet squat x 20
Calf raises 10 each in/out/regular
Lunge x 10 each leg
Turkish getup x 20
Chest loader swing x 20
Clean and press x 20
Shoulder press x 10 each arm
Upright rows x 20
Chest press x 10 each arm
Curls x 10 each arm
Lawn mowers x 10 each arm
Squat to press x 20

Always amazes at how some PAX can blow through these 24 exercises and start a 4th round kudos to them. I am not there yet…

After completing the rounds moseyed back to COT for flag ceremony, praises and prayers.

Dungaree out

TClap |
4

Can Longshanks do Moderate?

So the question came up after Hasselhoff made a call to the bullpen last second as to whether YHC could lead a moderate workout and not get banned from leading it again. 15 PAX showed up to find out the answer.

The Thang

Mosey around the First Baptist Parking lot with some High Knees, Butt Kickers, and Toy Soldiers (already grumbling of not moderate).
Circle up for some COP
SSH x 20
1 Burpee (had to get that mandatory Shanks Q requirement out of the way)
Windmills x 10
Imperial Walkers x 10
Squats x 15
Mountain Climbers x 15
Plankarama

Mosey over to the steps at First Baptist
Run up and Down – do 1 Merkin
run up and down – do 2 Merkins
run up and Down – do 3 Merkins
run up and Down – do 4 Merkins
run up and Down – do 5 Merkins. Plank for the 6

Mosey over to Church of God Lot by the stairs for A Dora 6 pack. 1 partner runs the stairs up and down while the other performs the exercise.
100 LBC’s
100 American Hammers
100 Flutter Kicks
100 Hello Dolly
100 Dying Cockroach
100 Big Boy Situps

Mosey to the Church of God Side way for some people’s chair and Merkins

Mosey back to First Baptist steps for 5 more trips up and down the stairs. This time at the bottom Squats. 2, 4, 6, 8, 10. Mosey to the flag for COT.

Announcements – Reading at Steele St. Monday and Wednesday 4-5. Christmas Party December 1st. No Fast 5 this Saturday.

Prayers – for those with teenagers.

Moleskin
I realized today that throughout this “moderate” workout YHC didn’t give a single 10 count to catch our breath. Got me thinking about where that applies in life. Often in life I feel when going through something tough, God doesn’t always give us a breather as he needs us to push through whatever it is we are struggling with and that we trust Him to get us through to place where we can get a break.

Shanks out

TClap |
5

Lazy Dora

12 Pax posted to Fire Ant tossed on their rucks and got a little stronger today.

With Fire Ant moving to a new location in two weeks I took the opportunity to move us 2 by 2 around the back of Harris Teeter to enjoy the wonderful aroma emitting from the dumpsters.

Rucks off for the usual warmup – SSH, Windmills, Imperial Walkers, Mountain Climbers.

The Thang

Partner Up for Lazy Dora.  Each team of two will do 100 merkins, 200 Flutters and 300 Squats.

For the merkins, partner 1 will do 10 merkins, while partner 2 planks.  Switch at 10 and Partner 2 will do 10 merkins while partner 1 planks.  Continue alternating until you reach 100.

For the flutters, partner 1 will 20 flutters (double count) while partner two will hold six inches.  Switch at 20 and partner 2 will do flutters while partner 1 holds six inches.  Continue alternating until you reach 200.

For the squats, partner 1 will do 25 squats while partner 2 does an Al Gore. Switch at 25 and partner 2 will do 25 squats while partner 1 does Al Gore.  Continue alternating until you reach 300.

Once all are complete move 2 by 2 to the parking lot in front of Bubbles and Bows and line up on the island for 7s.  Complete 6 ruck swings and bear crawl across the parking lot to other island.  Do 1 man-maker.  Lunge walk back to other island for 5 ruck swings.  Bear crawl back for 2 man-makers.  Continue this until you have gotten to 1 ruck swing and 6 man-makers.

Ended just in time for COT with Golden Corral.

Announcements

Fast 5k and F3 soccer – 10/27

Christmas Party – 12/1

Check WWL’s pre-blast for the custom ruck event coming to The Fort 5/4/2019.  Options for a Heavy, Tough, and Light.  Get signed up.

TClap |
2

Nihil Gastrocnemius

TL:DR version

Have to stay off my left calf. I may miss some things or get the order wrong, since I had to modify my plan heavily.  We destroyed some quadriceps…

We took a stroll to the empty side of the AO parking lot and circled up for some

  1. Low Slow Squats
  2. overhead claps
  3. merkins
  4. “under the fence” merkins x 7 (can’t find in the exercises, but I know it’s common, accidentally fired my left calf and almost ate pavement, I had to stop and had everyone get up)
    1. Start in down dog
    2. bend arms like a Carolina dry dock
    3. keep them bent and push up into Honeymooner
    4. Reverse to down dog
  5. Stretching from sumo position, drop the six and extend each leg with the toe up

Next we partnered up for some modified Dora.  Each mover would go one way and start the stationary exercise when they got to the end, while the partner did the moving exercise.  The length was from one center line to another (about 19.5m)

  1. Toy soldiers – Squats x100
  2. Leg Sweeps – LBC x200
    1. Recommended modification for the sweeps was to squat with the six just above ground, extend the left leg and shift with the six almost dragging, bring the feet together, turn 180, extend the right, and continue)
    2. Deacon has SOLID sweeps
  3. A bit of talking about encouragement, and how we as men, (especially YHC) can easily tear down someone without thinking about it
  4. Open Tee Stance  walk – high knees across the body x300
    1. Open Tee Stance – walking with toes at 45’s away from center, the back knee is just above the pavement, and the front foot lands directly in front, come up and step in front of the back knee.  This kills the quads
    2. High knees across the body not  unlike the imperial walker, but higher and combat oriented
  5. 10 count to breath
  6. 10 burpees
  7. 10 count again
  8. Squat walking, with ducking and double punch – flutter
    1. At this point we changed it up to just two lengths, no counting, just flutter

Circle up and get some more leg stretching like in the warmup.  But that was just the interlude.  Some more circle exercises were on their way

  1. Forward split circular fingertip pushups
    1. Legs out with toes up, on your fingertips, sway back going down, and forward over the hands going up
  2. Horse Stance (Al gore, if you want) and 100 2-count punches
  3. Horse Stance and 25 2-count upper cuts
  4. 15 Imperial Walkers
  5. 15 Hillbilly Walkers

Finished with some forearm stretching and back to COT where we did Name O Rama (and my phone decided not to continue recording after 2seconds), and welcomed FNG “Shazam” to F3!! Announcements and prayer and break for the day.

Background on the modification

I’ve got a massive backlog of exercises that don’t involve running, carrying people, and the normal, exhausting, certain-death at other AOs.  Most of these revolve around my shaolin background, and I had built a fun tour of the DT Fort Mill around them…  But fate or my body had other plans…

Early AM yesterday YHC was leaving my son’s school conferences and hopped off the curb onto my left foot and the same muscle pull I experienced at the Hive two weeks ago reared its ugly head. I once again got the chance to hobble around town like someone had given my calf the Tonya Harding treatment.  I thought my number was  up.  I sent messages looking for a backup Q and began praying that when I woke up in the morning I’d be healed.

That didn’t happen.  But the spasm or whatever it is calmed down enough that at 0400 this morning I could put weight on the left without too much pain.  So I geared up and drove down to Footloose in the delightful weather we’re having, and selected exercises that didn’t require anyone to fire their calves.

TClap |
7