Tag: Deacon

Golden Corral Ruck 8.15

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6 men battled the humidity and an uncomplicated, but still taxing workout.

I’m way behind on the backblast for this one and hoping I get this in before today’s Golden Corral Ruck workout gets posted.

Warmup

Ruck two by two to the church parking lot, circle up and drop our rucks.

SSH x 25, Windmills x 10, Imperial Walkers x15

The Thang

Remain in our circle and did the following- all in cadence unless otherwise noted.

  • Squats with ruck out front x 12
  • Ruck Curls x 12
  • Flutters x 12
  • Merkins x 10 (single count)
  • Lunges x 12
  • Overhead press x 12
  • Big Boy sit ups x 12 (single count)
  • Burpees x 10 (single count)
  • Drop our rucks and run a slow recovery lap around parking lot

Repeat two more times. The last round all exercises were to ten, because honestly YHC was spent.

Moleskin

I’ve done this twice during my ruck Qs and I’m not sure if it reads easy but I promise it gets difficult. Rad and Cornhole have been lucky enough to be at both.

Almost skipped the lunges in the 2nd round but Cheddah wasn’t going to let me. I think he was trying to  delay the inevitable burpees.

On the last set Deacon suggested OYO so I could take a break from counting. I think he could tell I was running on fumes. I was committed at that point and pressed on. If you can’t do it don’t Q it.

All in all everyone crushed it and worked hard out there. I appreciate being given the opportunity to lead and thanks for the support.

 

 

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Pigskin in Paradise

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I had the privilege to spend Friday evening with 22 other men and young men of the Paradise community. Conditions were, well, August in South Carolina – upper 90s with humidity. Here’s what we did…

The Thang

  • Mosey to the splash park
  • Circle up fo 10 SSH in cadence
  • 10 Merkins in cadence
  • 10 LBcs in cadence
  • Grab some wall for 10 Dips in cadence
  • 20 Calf Raises OYO
  • Mosey to the court for 10 Air Chair Claps in cadence
  • Full Court Suicides
  • Water and Powerade break
  • FOOTBALL TIME

NMM

The excitement Friday night was palpable. Bounty Hunter and I arrived 15 minutes early to set up the field. This prompted Scooter and Prescott to come running. When we started throwing the ball around the field, the park filled up fast. By the time 7:00 rolled around, there were kids EVERYWHERE. Thank you Deacon and Bolt for inviting me to lead. Thank you Fish Sticks, Barry Manilow, and Bounty Hunter for helping control the chaos. Final Score: 50 something to 40 something. For those who haven’t attended G-Fit, get out there and see what you’re missing.

I talked to the young men about community and brotherhood. We all need our friends and families when times get tough. Your brothers, regardless of skin color, religion or any other label that divides us, need you and you need them. There is nothing impossible when you are surrounded by people who will encourage and lift you up. What makes G-Fit special is it’s symbiotic relationship. We need each other. Those young men remind us to have fun. We can show them what love and brotherhood look like. Now, more than ever, we need to show love. God created us in His image and we are called to love our neighbor as ourselves. Where better to live that principle than Friday nights in Paradise?

With a heart filled,

Italian Job

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It Was Sooooo Humid Today…

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23 men gathered in the sultry SC gloom for another round of F3 at  Golden Corral.  Some rucked while others boot camped, but we all got a good sweat on this morning.  Here is what we did:

The Thang:

YHC  took the boot campers aside and stated their obligations for the next 45 minutes (don’t get hurt and  if you do, it’s your own fault).  We then moseyed for a dynamic warm up of knee pulls, ankle pulls, toy soldiers, arm circles, and lunge twists.  After we woke up our bodies, we mosey around the lot and found a good spot in front of the Piedmont Family practice for COP:

All in cadence:

SSH x 40, merkin x 10, windmill x 15, crab tags x 20, squat x 20, Peter Parker Peter x 20, diamond merkin x 20, side lunges x 15, wide arm merkin x 15, LBC x 20

Mosey to the corner of the lot for suicide repeats.  Run out and back to the first, second and third concrete islands.  Plank up when finished and wait for the six.  We did five rounds today with the following exercises in cadence between each round:

Round 1:  Carolina dry dock x 20

Round 2:  Diamond merkins x 10

Round 3:  Morrocan night clubs x 30

Round 4:  Can’t remember?

Round 5:  Burpees (10 OYO)

Mosey back to the start point for 5 minutes of Mary:

Hello Dolly x 20, Freddie Merc  x 20, Pretzel crunch x 10L/10R, Superman hold x 2

COT

Big group today – more than I expected.   It’s been a while since I’ve been here,  and even longer since I had the Q so was happy to get the call last night from Decibel.   I think we had about 15 boot campers and 8 ruckers.  Don’t know what the ruckers did, but they looked pretty tired at COT so it must have been good.    There was a lot of chatter today from Decibel and Falcon Crest, as well as from the usual suspects (Pusher, Funhouse, Change Order).  The humidity was in full swing and the heavy air made everything harder today.     The pax did a great job, though, and no one complained, when YHC called for the next round of suicides.   Well done, men!

It was nice to have F3 The Fort’s official historian couple (Lugnut and Spitz) in attendance as well as many, many new pax.   My hope for the new guys is that they take full advantage of all that F3 has to offer and that they become stronger men and leaders.

Announcements/Prayers/Praises

Read your weekly newsletter.  If you are not receiving the newsletter, reach out to Old Bay.

Prayers for the death of a brother-in-law, brother-in-law with cancer, a member of our NC pax struggling with addiction,  children going back to school and heading off to college

Funhouse  made a call for our local F3 pax to be leaders and mentors for young boys in our community.   Deacon called out the Pax to be men of action and not those who stand and watch injustices.

 

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CO VQ with Weezer at Block Party

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14 Pax came looking for a party at Block Party this morning only to be greeted with some pain and humidity.  The temps didn’t feel bad this morning but the air was thick.  I think all the pax were soaked after the mosey except for Weezer.  Who should have been sweating with his VQ warm-up just ahead, however this cool cucumber delivered a COP like he’d been doing it for years.  Here’s what went down…

Weezer on Q

COP:  Mosey to the wall lot on 160.  In cadence – SSH x 25, WM x 10, IW x 20, Low Slow Squat x 15, Morrachian Night Clubs x 20                                                                                                                                      12 single count slow merkins (focus on form), Mountain Climbers x 15

Pass off to STH – Mosey to lot above and find a spot on the ledge.

Single leg step ups x 10 each leg, 10 Burpees, 20 Dips.  Rinse and repeat 3 times

Mosey to lot across from gun shop.  Sprint the hill to the top.

50 Shoulder Taps – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Slow Freddie Mercuries                                                                                                                              50 Mtn Climbers – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Hello Dolly                                                                                                                                                        50 CCDs – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back                  Ab work – X&Os                                                                                                                                                              50 Merkins (Crowd Pleaser)- Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks

Mosey back to COT.  2 Mins left so 10 Burpees and Protractor

NMM:  Had a great group of Pax today.  Lots of good mumble chatter and complaining.  Which as a Q I’ll take the latter as a compliment. Tclaps to Weezer for stepping up to lead the COP.  Next up will be the full meal deal for him.  Seeming how he pulled off the COP like a seasoned veteran, the rest will be a cake walk.  I spoke a little bit at COT about how Qing has helped me become a better leader at home, work and in the community.  I encourage everyone to step out of their comfort zone and try it if you haven’t done so already.  You will be a better person for it.

Prayers for Kielbasa friend’s family, Bonsai’s friends daughter, Ginsu’s adoption, & patience. Mission Trip and Tclaps for the support of the pax.

Until Next time –

STH/Weezer

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14

No Barriers

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What a beautiful day in Paradise, literally. The new workout start time of 7 PM was perfect for watching the sunset from the top of the hill at Steele Street Park. 12 Pax posted strong in which 8 were from the community. We had 3 FNGs.

The Thang:

SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Merkins (15x), LBCs (15x)

Mosey around the court

Drills: 7 layups with the right hand, 7 layups with the left hand.

Played knockout 2x

Played 5 on 5 up to a total score of 10. Each bucket counted as 1. Bolt and Jiffy were on the same team and played like Jordan and Pippen.

Moleskin:

We moved the G-Fit workouts in Paradise from Saturday mornings to Fridays at 7 PM. The shift in workout times is intended to engage more people from the community. An evening workout removes the common excuse of “I couldn’t wake up on time.” Moving the workouts to Fridays appears to be a good change so far.

Bolt has been making a huge impact in the community. One of the younger Pax from the community called him “Dad.” If I have to state the obvious, here it is: the younger Pax and Bolt look nothing alike but they are both in God’s family. They have built a strong, genuine relationship that wins over any social or man-made barriers. #AwesomeSauce

We need to continue to step out the bubble, out of our comfort zones to step into each other’s life to make a real impact. It’s a double blessing when that someone else doesn’t look like you or share your social status.

Peace,

Deacon

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11
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Welcome FNG Airwolf and welcome all PAX to the new AO at Pleasant Knoll Elementary. The Ballroom has a new AO and possibly a new name. That is still to be determined. In meantime, 20 PAX and YHC took a tour of the grounds and got disciplined.

Introduced the PAX and away we went.

Mosey around back of school in the pitch black. Lights in the front, party in the back…..I mean dark in the back. Still able to mosey.

  • Lunge walk
  • Shuffle L/R
  • Karoke L/R
  • Mosey to playground

COP:

Weezer came in and led first few excercises

  • Low slow squats
  • ???? can remember 2nd move
  • Moracan nIght Clubs

YHC back at Q

  • SSHs
  • Imperial Walkers
  • Peter Parkers
  • LBCs
  • Mtn Climbers

Count off in 4’s

Rotate stations after group doing swing crunches are done….2 rounds

1″s – Swing Crunches to 15

2’s – Carolina Dry Docks

3’s – LBCs

4’s – Squats

 

Mosey to Wall

Peoples Chair, while PAX bear crawl to end of line

Rinse and Repeat

Mosey to Front of school

  • Round of Dips

Back in groups – 1 group at time runs hill, to steps and back to PAX wile other groups alternate excercises

  • Dips x3
  • Derkinsx3
  • lungesx3
  • sumo squat x3

PAX mosey down main drive. YHC after asking many of the PAX to define discipline, explained that we work hard to train and gain knowledge so that when things get hard, we have the discipline to push through and accomplish what we could not if we were not disciplined. Like facing a long uphill run back to COT. Its not how fast or what others are doing, but what are we willing to push through and get better at??

  • PAX ran back to shovel flag with strong finish
  • Freddy Mercurys
  • Supermans
  • Rosalitas
  • Hello Dollys

COT: Great PAX and Great AO. I’m looking forward to the growth potential at the New AO and the many new Q that went through Q school to get some fresh blood in the mix.

Get disciplined men so that when the storms come in life, you are strong and ready to face them.

Cake Boss out!

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5

Golden Corral – RUCK HEAVY

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It was an awesome morning and 19 PAX showed up to put some work in.  11 of us went to get our RUCK on.  Maximus had reached out and asked if I would be interested in a Co-Q with him as I’ve been freeloading for long enough.  I was pumped for the opportunity and gladly accepted.

WOD:

Grab a couple sandbags and ruck to our Warm-Up

Partner up and play a little catch me if you can… 5 Merkins

Shoulder Press

Upright Row

Curl

Tricep Extensions

Calf raises

Mary – Dead CockRoach, LBC, Flutter Kick

Then he passed the torch….

Indian run with merkins for two rotations through until we got back to the coupons (Ruck On for the rest of the WOD)

Picked up coupons and mosey to a nice gravel hill I found.  Two Groups, first group does squats while group 2 bear crawls up the hill . When six returns we switch.

5 burpees – OYO

Just for fun bear crawl up the gravel hill, then sprint to a marked destination

The PAX where in for a surprise, I drove up early that morning and dropped coupons for their enjoyment.

3 foot cement filled pipe – 7 foot cement filled pipe – 2 Sandbags – 5 gallon bucket filled with 4.5 gallons of water (the worst) – 30lb ammo can – (Add in the three previous sandbags we had that makes 10 coupons) – 11th Pax lost strap privlages.

Make our way to our next destination, while Rucking Heavy

Line up and grab some wall, Rucks on Laps, last guy passes his ruck down the line and sprints to catch it, then grabs some wall until the last guy gets his ruck back. (Gave us a chance to see who Rucks Heavy, and who carries a few barbie dolls)

Leave coupons mosey to a step up wall.

Partner 1 – 10 burpees while Partner 2 does step ups – switch and repeat

2 Double time laps around the oil change and back to repeat the wall rotation and pass.

Grab the coupons and make our way to my truck, we then caught the BC and did some Mary.

P & P

Mastodon, CAH, F3 Dads

Prayers:

Sick kids, Sen. Tressel family, Deacons wife (pregnant)

 

Was happy to lead and know I have a ton to work on but had a great time and can’t wait until the next time.  I mentioned during the WOD that typically the hardest part of a GoRuck event is carrying odd shaped coupons.  We get comfortable with our sand bags and logs.  So from now on if I Q expect some odd shaped coupons coming with.

Until next time, keep it on two wheels, RAD!

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10

Cones and Bball G-Fit

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First off- Cobains on the late delivery.  I had good intentions and then the new site switch- but alas!

11 PAX comprised of 3 adults and a terrific 8 kids (6 of which are from Paradise) attended this morning.  All of the kids got F3 shirts and i could see the change in them as they tanglibly became part of something.

For warmups- we did traditional exerices but ran end line to end line in between.  Next up, 5 cones were set out on the ball court- 1 in each corner and 1 in the center.  Pax had to complete an exercise, run to the middle, exerise, run out to new cone.  Next I found one of our water bottles following our water break.  I had each kid toss the bottle however far they wanted, we all run to it and he calls out an exercise.  Giving them ownership in this really keeps them engaged.  Q’s- get them involved.  They want to help, they want to be “the guy”.  We then split off into teams and played 3 on 3.  Newsflash- I didnt start in HS and have carried those poor skills into adulthood.

We had a great discussion on character and that #charactercounts.  The boys responded well.  I encourage any and all PAX to participate in G-fit.  You do not need to be on Q.  The more times the community sees your face the better!  T-Claps to Chickenhawk, Deacon and Bolt for their leadership and passion here.

 

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G-Fit 2017.28

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Today I was endowed with the immensely gratifying responsibility of Q at the Paradise AO.  It was a lot of fun, and having some experience coaching soccer, I found it to be near my comfort zone.  I brought a bag with soccer balls, basketballs, and footballs.  All of which were put to good use.

Warmup:  SSH, Merkins, Windmills, Freddy Mercuries

Mosey down Berry St and back to the courts.

Next we split into two groups for a little relay race competition.  One team has a basketball and the other a football.  Run the width of the court then pass it back to a teammate to run.  Finish when all PAX are across the court.  I think we did this 6 times (each team got 3 times with each type of ball) because no one likes second place and there was always demand for a rematch.

Another set of exercise: 30sec hop on each foot, plank shoulder taps, cherry pickers, oblique crunches

Split to two groups for practicing layups and rebounding.

Lastly, we split into 4 teams for some 3 on 3 half court.  I got paired with Speedy and Roundhouse who both impressed me.  Speedy can launch a ball from well beyond the arc and Roundhouse was very strategic in finding lanes.

It was a blast and seemed pretty apparent everyone has a good time at this AO.  A couple kids even asked to make sure I was coming back which warms my heart like a matchstick.  There’s something here that may not blossom or bear fruit immediately, but with enough diligent investment, I’m sure it will have an exponential return on investment.  T-claps to Deacon and Chicken Hawk for the hard work and guys like Figaro and Optimus for spreading the word to an audience that may not get bombarded by EHs.  Hopefully I have done this service justice.

 

 

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What If

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What an amazing day to be in the gloom! 19 Pax exercised their freedom by choosing to post and get better over the fart sack. My man Flacco blessed us with his presence. Seeing him gave me flashbacks of posting at WEP 4 years ago.

The Thang

Mosey to the Postal Route Office’s parking lot:

Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Moroccan Night Clubs/Overhead Claps (15x)

Mosey to Founders Federal Credit Union’s parking Lot:

One partner runs around the islands in the parking lot. The other does exercises then alternate until the team of two has done: Merkins (100x), LBCS (300x), Donkey Kicks (50x)

Mosey to Publix’s parking lot:

Partner up. Wheel Barrells to each side of the parking lot (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), Burpees (10x)

Moleskin:

You have the freedom to choose how you react to tough situations. Our faith will be tested and how we respond helps to define us.

We often think of the “what ifs” when we are tested. Those “what ifs” tend to take us on a downward spiral of negativity.

We can also respond to tough situations with an optimistic mindset of “God Is.” After all, doesn’t He provide your needs? The answer is undoubtedly “Yes!” You could not have made it out of tough situations in the past without His grace and mercy.

Stop thinking about the “What Ifs” and understand that “God Is.” God is stronger and powerful than your challenges.

Be encouraged and know that “God Is.”

Peace,

Deacon

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