We ran…..we ran so far away!
Then came back
COT
2/24 = Yeti
Thanks for Q Mainframe!
Had a little co Q action going on at the Ballroom. YHC did the disclaimer and a brief intro on the words of the month Worry/Anxiety.
Off for a short mosey around the parking lot. Didn’t take long for the complaining to start about the mosey. Circled up for a quick warm-up:
SSH, Merkins, Mtn. Climbers, Imperial Walkers, Moroccan night clubs, Yoga stretching etc.
Turned it over to Fogerty for the good stuff.
The ThanG :
Word of the Year for Fogerty : “ Grateful” – my goal is to be reminded daily – to be grateful for what I have each and every day and never take it for granted!
Here we Go!! (Trying to Keep “ Moderate” in mind….. )
Extension Ladder : (football field locked : modified to parking lot – made the Mosey between “rungs” a little bit longer……but the lack of Chatter during the sets showed the Pax were focused!
First Rung : Sets of 3: Squats : consisting of 5 count / 10 count / 15 count –– mosey to – Second Rung : Merkins : 5 /10 /15 – Mosey back to first Rung
Extend Ladder
Add a Rung : Sets of 3 : Squats : consisting of 3 count / 6 count / 9 count – Mosey to Second Rung : Merkins 3 / 6 / 9 – Mosey to Third Rung : Bomb Jacks 3 /6 / 9 – Mosey back to First Rung
Extend Ladder
Add a Rung : Set of 2 : Squats : consisting of 5 count / 10 count – Mosey to Second Rung : Merkins 5 / 10 – Mosey to Third Rung : Bomb Jacks 5 / 10 : Mosey to 4th Rung : Burpees 5 / 10 – Mosey back to Bottom of ladder – recover
Mosey back up to the Parking lot – front of School – : Partner up
100 Derkins
100 Dips
100 Step ups
One partner took a lap while other Pax knocked out as many reps……till they reached the goal :
Turned it back over to Bass for the last five minutes…. Did some Mary and CakeBoss finished us up with some Mac-tar-jis.
Thanks for the Opportunity!
25 PAX gathered at slowburn for a saucy workout. We gave a quick disclaimer and welcomed 2 FNG’s. It wasn’t long and we headed out for a short mosey. We circled up and I turned over the warm up to Fogarty for his V Q.
Fogarty started us off with some of the usual:
SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)
Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.
On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.
We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:
Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers
Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks
Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters
Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.
Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.
Thanks for the opportunity to serve!
Bass-o Out. <><
What a difference a week makes. Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures. Fortunately the rain finished up a few hours before we kicked things off at 5:15. 17 PAX were ready for a saucy challenge. We started out with a mosey around the FBC parking lot Indian run style. Towards the end it became quite comical with more mumble chatter going on than running. So Ihad to circle up quickly to get back control. We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers. Then off for another mosey down to the Church of God parking lots. We circled up again for a few additional paleo exercises while the six rolled in.
The Thang:
We started out with 4 corners, but made it crisscross style to keep the cardio going. Do 1 exercise and go to then run to the next corner. Once you finished the round plank it up in the center for a dealers choice exercise. Then on to the next round.
Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps
Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s
Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins
Rinse & repeat increasing the reps to 20. That was a big hit with the PAX.
Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps
Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s
Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins
Jailbreak back to COT for some mary to wrap things up.
Appreciate the opportunity to lead such a fine group of men!
YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold. It would have been a bad look for the Site Q to be late to his own Q.
The Thang
Mosey to the Band Parking lot for COP
Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.
Mosey over the parking lot loop at the front of the school for Dirty MacDuece. 4 sets of 3 exercises done to 12. All in cadence. Lap of the parking lot in between each set.
Set 1 – Merkins, Squats, LBCs
Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury
Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas
Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies
Mosey back to stadium parking lot for Mary. Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes
COT – Announcements, Prayers and Praises.
Thanks to all that came out on a cold morning. Your support is appreciated.
WARMUP
-Mosey to behind school: SSH (20), Merkins (10), LBCs (20), Morrican Night Clubs (15)
THANG
-Light pole with 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, and 25 Squats then go back the same five poles doubling the counts
-Mosey to gym wall and do a series of PAX led exercises and wall sits
-Mosey to the front hill and do a 10 to 1 (Merkins/Squats) while going up and down the hill
-Mosey to the benches for 20 dips and 10 Dirkins (X2)
-Mosey to COT for PAX led Mary
COT
-Understand your individual spiritual gifts and plan to use in 2018 and focus in on your individual word for 2018. Choose to be KIND in all your interactions.
ANNOUNCEMENTS
-Next Saturday Joe Davis Run (any AO’s open?), 12 January Convergence followed by 3rd F at Eternal offices, Feb. 24 Yeti planned for ~14 miles
PRAYERS
-Mr. Clean, family, and individual thoughts, hopes and plans for 2018
Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!
The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.
For the 5k, here were are winners of Bundt Cakes
For the 10k, here were are winners of Bundt Cakes
For the Ruck, here were are winners of Bundt Cakes
Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!
The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!
Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS
Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/
Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/
COT came together and we had 83 men attend this year.
Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!
Many announcements:
More than a workout!!
Prayers/Praises
Challenge:
I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).
I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.
Honored to lead this PAX. I am blessed and grateful for each of you!
Cake Boss
My Qotter (thanks Anchorman) after many months. I’ll keep it short:
The Thang:
Mosey to back lot
COP
SSH
IW
Windmills
Merkins
Mountain Climbers
Double Applesauce around the lot
Stretch-o-Rama
Forest to the Sea
Island Dips
Forest to the Sea
Island Dips
Double Applesauce around the lot
Side Shuffle Bear Crawl on long lot
Double Applesauce around the lot
Side Shuffle Lunge Walk on long lot
Double Applesauce around the lot
PAX Plank Hurdles
Mosey to Flag
6 MOM
Announcements:
Joe Davis, Convergence, Read Your Newsletter
Prayers/Praises shared by all in COT
15 PAX total with 4 Ruckers and 11 Bootcampers!
Disclaimer given……
Mosey to the back of Harris Teeter and circle up
Q called out 20 Seal jacks to start
Each PAX picks an exercise and calls out the cadence for 20 reps each
SSH
Merkins
Imperial Walker
Hillbilly Walker
Freddy Mercury
Squats
Wind Mills
A few more I can’t remember
Peter Parker
Parker Peter
Stay in the area and line up for some suicides!
Bear crawl to each line in parking lot run back to start and do 1 Burpee
13 lines total (Crowd Pleaser) Especially Anchorman!!!
Round 2 Run to each line and do 2 Burpees at the start line each time
Round 3 Run to the 6th line do 5 Burpees, back to start 5 Burpees, to the end 5 Burpees, back to start 5 Burpees
There were some 10 counts in between just for a little bit to catch our breath!
Mosey to the wall for some wall sits and some more Burpees!!!
Mosey to COT and do a little Ab Lab to finish out!
Great workout! Warm weather (No complaints)
The Thang
YHC decided to post a poll on the Twitter to decide whether we’d revisit the “12 Days of Christmas” delivered by Anchorman earlier this week at Ballroom OR have a “Dealer’s Choice” workout, where each PAX Q’s an exercise of his choice. The “Dealer’s Choice” won in a landslide.
Mosey to front parking lot for warm-up
SSH x 10
Cherry Pickers x 10
Low Slow Squat x 10
Moroccan Nightclub x 10
Peter Parker x 10
Imperial Walkers x 10
Shoulder Taps x 10
Explain the process to PAX: Count off and each PAX leads an exercise of his choosing. Can be single count, cadence count, stay in the circle or a Mosey (Gilmore and Deep Dish!).
We had 14 there and went through each PAX once, getting through the 10th guy on the second time around.
Not an all-inclusive list, but the workout contained (mostly x 10):
LBCs
Merkins
Grave Diggers
Low Slow Squats
Catalina Wine Mixers
Some kind of crazy Burpee
Monkey Humpers
SSH
X’ & O’s
Hello Dolly
Rosalita
Diamond Merkins
Slow Merkins
Indian Run
Run to the Stairs
Dips
Wall Sit
Bomb Jacks
Naked Moleskin:
This was a little different for most of us and, quite frankly, turned out better than I’d anticipated. Each PAX was able to call the exercise and lead the count; kind of like a very light version of Q school.
Throughout the workout, and especially in COT, several PAX shared testimony and/or words of encouragement and food for thought. Popper shared a great testimony about his thoughts on Daniel & the Lions Den. We are all surrounded by the “Lions” of life. Although difficult, we should always try to keep our focus on Christ. Rather than get bogged down in trying to fight or figure out what to do about the Lion’s, give it to Him, have faith.
Several years ago, Santini said something like “There’s no bad weather, only bad gear”. I don’t know if that’s a life mantra of his or if he was just saying it off the cuff. Either way, it has clearly been imprinted upon me. For years, I felt like he meant it literally. Recently, I have realized that it’s really about life. Our “gear” is what gives us cover in the “bad weather” of life. All too often, we find ourselves claiming “bad weather” when we really just don’t have the right “gear”. We must prepare our hearts and have faith, which will sustain us in the bad weather. This is an active pursuit. One that must be acknowledged and actively practiced.
Sacrifice. We were reminded by HeeHaw of the sacrifice that was made by 1,177 heroes on the USS Arizona on December 7, 1941. And another 1,226 that consisted of Navy personnel, Marines, Army and civilian. May we never forget or take for granted the sacrifices of so many, then, now and in the future.
YHC asked the PAX to consider:
Prayers for many PAX, as they face day to day grind of life, relationships with family, family members in poor health, marriages, kids, leaders of our great country, MASH as he recovers from knee surgery and Newman’s son. Praises for the PAX. Iron Sharpens Iron isn’t just something that looks cool on a t-shirt! Remember, for Iron to Sharpen Iron, it must be strong & tough. For you to sharpen another, you must be strong. Strong in your faith, strong in your actions.
As always, I am humbled to lead a group of such incredibly High Impact Men. I am already looking forward to the next opportunity! Aye!
Beacon