We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:
We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).
We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.
Then we got to the THANG:
I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.
With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.
With only 2 minutes to spare we ran back to COT.
Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.
It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.
As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:
WARMUP
There was no Warm-Up
THETHANG
Italian Job moved right into working the upper body. This is what was done:
10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).
After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:
Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.
Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:
YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between. We did 2 to 3 exercises for each set and started at the bottom of the hill.
We did the following with a jailbreak between sets.
All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak
20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak
20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top
20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2
Mosey to COT where IJ led us in another 10-Burpees for fun
Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.
NMM
Canseco shared his heart this morning. Below is what he discussed:
The sun came through the clouds and shined directly on us during Reborn’s leg workout. We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet. I had something to share with the PAX and in that moment this capped it off.
I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me. So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb. On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.
Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next. The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb. I find this interesting as he is dead yet they didn’t believe?
I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit. Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.” Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.
We know what happened next. We have record and an account of the resurrection. But we still have to figure out what we are going to do with Jesus?
Is Jesus threatening your Kingdom, life, and world. Are you keeping him at distance and putting HIM away somewhere so as to hide?
Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM. You can’t hide from the light!!!
My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.
ANNOUNCEMENTS
April 3rd F Theme-Be Still.
Summer Lawn Service at the Care Center-Sign up now.
Manion WOD-April 27-See Cobra Kai.
Date Night-April 27-Contact Wegmans.
PRAYERS/PRAISES
Prayers and praises were mentioned and Italian Job
What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!
The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.
Annoucnments:
AKAY2 led by Funhouse continues
Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk
Prayer Requests:
Safe travel for all PAX going bi-coastal for Spring Break
Hootie’s Mother In Law for biopsy results that will be received today
Will – Friend of Cyclop’s M who is going into rehab
NMM
For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.
34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself. It was great to catch up with a #HIM and for his presence in the PAX. But you can’t have Grand-Tan return without a little engagement in the routine. CSPAN honored us with his slightly angry, Philly version of a warm up. The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD. Grateful for Dirty Harry and his field ops specialty and coolness under pressure. The highlight of the morning was watching guys step ups and do their part when another brother was in need. That my friends is F3!
Message: Be Still
Where does your mind go in the stillness?
Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters. I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
50% sprint
Karaoke
Side shuffle
Full length full speed
Power Skips back
Rugby Sprints to the 50 and walk it back
SSH
Merkins
Mule Kicks
Flying Squirrels
Every 5 to the 50
Bear crawl 5 yards then 5 CCD increments sprint to the end
Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).
So, we warmed up, I shared a bunch of statistics, and we went to work.
A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.
I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…
Suicide is the 7th leading cause of death among men in the US
Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
One of the main contributing factors to mental health issues is a feeling of isolation
You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.
With this weeks QSource focus on Shorties and the recent college scandals, I thought I would look at how parents are preventing their children from growing up.
Mosey to parking Lot
The usual variety of COP exercises
Q Source 1.6 Spur
A man gives everything he has for his children
The IMPACT (for good or bad) that a man has on his children cannot be underestimated
The HIM’s Commitment provides his children freedom
Mosey to Gun Shop
Kids aren’t growing up: Shocking new poll says parents are killing kids’ life skills
Parents are preventing their adult children from growing up by doing things for them, including making appointments and intervening where they work
Note: percentages are the numbers performed.
SSH – 76 % reminded their adult children of deadlines they need to meet, including for schoolwork
LBC’s – 14 % helped them get jobs or internships through professional network
Squats – 22 % helped them study for a college test
MNC – 74 % made appointments for them, including doctor’s appointments
Mosey to Parking Lot
Growing up means making mistakes
Parents never let their children grow up. Growing up means making your own decisions, and sometimes, mistakes.
“The point is to prepare the kid for the road, instead of preparing the road for the kid,”
Bomb Jacks – 15 % of parents with children in college had texted or called them to wake them up so they didn’t sleep through a class or test.
Hello Dollies – 16 % helped write all or part of a job or internship application
Monkey Humpers – 14 % told them which career to pursue
Merkins – 11 % helped write an essay or school assignment
Mosey – to another parking lot
“If you’re doing it in high school, you can’t stop at college,” she said. “If you’re doing it in college, you can’t stop when it comes to the workplace. You have manufactured a role for yourself of always being there to handle things for your child, so it gets worse because your young adult is ill-equipped to manage the basic tasks of life.”
Parents eventually have to take a back seat and let their kids drive their own lives. “You can’t just arrive them at the future you want for them. They have to do the work to build the skills,” she said.
Burbees- 11 % of parents with adult children will call their child’s employer if he or she had an issue at work
Freddie Mercuries -12 % gave more than $500 per month for rent or daily expenses
Lunges – 8 % of parents said they had contacted a college professor or administrator about their child’s grades or a problem they were having
Dips – 4 % wrote all or part of an essay or other school assignment
If need time – Head to power light hill
COT
When it comes to rushing things down to the school, If there were no smartphones, would the child feel his or her request was enough of an emergency to use the school office phone to call the parent about? Then it might be a legitimate rescue scenario.
Scripture: Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord. Ephesians 6:4
Always an honor to lead. Appreciate the opportunity.
What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.
The Thang:
Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.
COT/Announcements
Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll
Paryers:
Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.
Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.
NMM:
A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul. And know there’s more waiting for you tomorrow when you need it all over again.
6 Veteran pax posted to The Colosseum on a dry (thank you!) crisp morning to share in another #DRP experience. Within just a span of a few days, it’s great to experience the energy of the Convergence last Friday with 70-ish pax and then the intimacy of a small group where no one can hide. Drive-by Disclaimer today given the crowd, and then we were into the warm-up in place as Jekyll pulled in at 0516.
Mosey to front of school with grassy area/trees along right
Three separate Suicide series to 3 trees and stop sign
1. Bear crawl to trees / backward lunge walk back
2. Backward run to trees / backward run back
3. Sprint to trees / sprint back
Plank series plus Merkins x40
Mosey to basketball courts behind school & pick partner
Dora 1-2-3 EXCEPT NO AGGREGATION, each partner does full count of exercise
1. Merkins x100 / run to 1st light pole & back
2. LBCs x200 / run to 2nd light pole & back
3. Squats x300 / run to 3rd light pole & back
First partner to finish can then aid the other partner in reaching his finish line through aggregate counting of additional exercises
Mosey home
COT
NMM
Core of today’s workout was derived from QPoint on The M. In reading past two weeks of The Jester and The M, I was struck by just how critical these two phases are to the Get Right…almost to the point of deserving more attention, more time, more sharpening than anything up to this point (and maybe even beyond in future weeks). Just two pieces of The M yielded today’s message and workout template. The “myth” of work-life balance, as I call it, alone could stimulate many long conversations around shared experience. Work is part of life, and only one of many parts…to pull work outside of life and then try to create balance is like taking a pie slice out of a wheel and then expecting it to roll right. The idea of a marriage being 50/50 is equally flawed. I’ve been through many experiences when my wife and I both gave 100 and then we came to the other end with a sum less than 200, in some cases even less than 100. If you’re not giving 100, then why should your wife? Or how can you expect to reach your potential. Thus, the reason for the Dora without aggregation. All each man could do was encourage his partner and the others around him through word and mostly through action until he’d finished it all. Interesting to see that each pair finished without much need for aggregate counting. Way to push!
It was great to see Rebel in The Gloom this am, and see his spirits rebounding. He kept pace with his partner MacGyver during Dora, proving he put it all out there.
Thank you to Jekyll for the opportunity to lead. It’s always a privilege.
As Spring approaches one of the most significant days that kicks off Spring and then Summer is EASTER.
Do we really grasp the importance of Easter and what it means, not only for Christianity but for all people??
Crossroads is going to take the 7 weeks leading up to Easter looking at the key events of what is called HOLY WEEK. The Sunday to Sunday movements of Jesus and his followers that led to his death and resurrection on Easter which we celebrate annually.
Here is our schedule of Qs and the Holy Week day they will cover:
3/5 – Cake Boss – Sunday also known as Palm Sunday
3/12 – Gecko – Monday clearing of Temple & others
3/19 – Twister – Tuesday Fig tree & Temple controversies
3/26 – Sugar Daddy – Wednesday Plans to kill Jesus
4/2 – Double D – Thursday – Last Supper & Gethsemane
4/9 – Pusher – Friday Trial, Death & Burial of Jesus
4/12 – Flat Tire AT CHICKENNWIZDIM – Easter Sunday The Empty Tomb!
Don’t miss out on this chance to understand this event and how it applies to each one of us…..not just a story but something that directly includes each of us!!
So for the beat down portion of this I was trying to accomplish an under 30 second max effort and a 3 minute max effort. So the 30 second effort was a 100 yard dash and the 3 minute max reps of burpees. This was flanked by other exercises but generally, I wanted to hit the two shorter metabolic pathways (google it) this morning.
Warmup
Because we were doing sprints, there was a longer warmup period than usual. After the obligatory SSH there was windmills, squats, merkins, and slow MNCs (full rotaion) . Then the warmup for legs which includes your karaoke, buttkickers, high knees, and WWL power skips.
Thang
Sprint, some talking for cooldown, sissy squats, (or Greek god Sisyphus squat, again google it) peter pointers x4
Mosey to patio
Peoples chair 2 min w arm flutters, B2W w/ 10x should taps
3min max reps Burpees
Peoples chair 1 min w calf raises, B2W 30 seconds
Mosey to COT for more slow MNCs
Moleskin
I kinda went over the two prevalent “feel good” hormones in the body: dopamine and serotonin. Dopamine is associated with addiction while serotonin is associated with well being. The body can get easily addicted to dopamine release, and once associated, addictions will “cross pollinate” and an addictive personality is born. So please look for addictive patterns and don’t feed them, in yourselves or others.
On the other hand, serotonin is not really tied to addiction as it is slow releasing usually requires some sort of initial effort or discomfort. Exercise stretching, breathing, as well as cold exposure and meditation all influence serotonin. But most is created in your stomach. So feed your stomach and not your mouth.
