Tag: Fire Marshall Bill

Crossroads Discussion: Half In, Half Out

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Good discussion this morning on being Half In, Half Out.  Working out with The Fort Nan’tan Monday allowed me an opportunity to benefit from words that while I was feeling them, was not articulating internally.  Plain speak- didn’t know how to put words to what I’ve been feeling lately until Cake Boss did it for me.  He spoke of victory but what resonated was being half in, half out.  Picture having one foot on the boat, one on the dock.

Continuing with that theme we dove into this at Crossroads this morning, a weekly coffee group where any topic that is on the Q’s mind can be batted around for fuller understanding.  If you haven’t been or are an infrequent attendee, consider making it more often.  Really good stuff happening here.

Half In/Half Out

  • What is it, to be all in?  What does it look like?
    • intentional
    • purpose
    • commitment
    • integrity

Focusing in here on the job, task, person here is vital.

  • What are some reasons for it/ why does it happen?
    • overwhelmed
    • Temporary weakness
    • paralyzed- so much to do, don’t know where to start so bail out on task or effort
    • lazy-

It could be men susceptible to this are hurting elsewhere and only committing “halfway” opens door to less accountability.  “If I fail or not as good, I only gave half effort anyway.”  Yet another way is “are these sad clown tendencies preventing me from fully engaging- enjoying life and all its ups and downs?”

  • Solutions
    • being self aware
    • acknowledge small victories and accomplishments
    • recommit- just do it
    • discuss- Spouse/partner, F3 men, Whetstone.
    • going through the process(Tesh)
    • Muscle Memory (Assassin, Twister)

Above are but a handful of opportunities that can lead to reengaging and dropping being half in/half out to be all in!

Couple of quick resources for thoughts associated

  • Lonely
    • Psalm 23
  • Weakness
    • Psalm 18:1-29
  • Direction
    • Psalm 73:21-26
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Light Pole Lane – a Colosseum BB for 10/24/17

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Well… it was another day in paradise at The Colosseum.

THANG:
Mosey lap around the pickup loop in front of the school, then circle up at the end of “light pole lane”. I don’t know that I’ve ever heard anyone call it that, but those that have posted there know exactly what I am talking about, I think. We partook of some normal warm-up goodies like Squats, Windmills, Merkins, Moroccan Nightclubs, SSH, etc…

Next it was 1 burpee and add a burpee at each light pole until we get to the end and meet me there, plank for the 6. Then for no fun, we did a few burpees in cadence, which is, I am told, the proper way to do them.

Then we moseyed down the entrance road to the cross street of Patricia Ln, which is about the halfway point between the top of Dave Gibson and the left turn onto Light Pole Lane and to the schools. (If that makes any sense at all) Here, we played “it pays to be a winner” and we hoofed it to the top of Dave Gibson and pack to Patricia as fast as we could. MacGyver (shocker) was the winner, so he got to pick the ab exercise. 30 flutters… Then second place picked the direction to run… up the hill or down the hill… Naturally (I think it was Backdraft who picked) we went up the hill… #choosetheharderthing … then we bear crawled back for the 6.

We repeated this nonsense until about 0552, then we ran down to the corner of Light Pole Lane for a little ab work and an AYG sprint back to COT.

NMM:
A couple of thoughts:
1. Light Pole Lane is longer than I thought and I nearly killed myself trying to stay ahead of Pax until I finally ran completely out of gas and nearly splashed merlot.
2. If you are at a workout with MacGyver, he will most likely be The #King
3. If you are at a workout with Backdraft, he will most likely choose the harder thing, and will push you to do the same.
4. If you are at a workout with Longshanks, he will most likely talk a lot of crap, but he will do it while he is helping you along and making sure you ok. He does that part quietly because he has a rep to maintain.
5. If you are at a workout with Sparkle, he will most likely push harder than you.
6. If you are at a workout with Trucker, he will most likely fake complain a lot, but push harder than you.
7. Finally, if you are at a workout with me, you are not the dumbest guy there, so you got that going for you… which is nice…

Helmet, out.

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The Hive 2017.41

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There were 6 this day that decided to embrace the suck this AM.

Warmup
SSH, Windmill, IWs, Merkins

The Thang

Mosey to the patio for some Push Pull exercises
20 Wall Pushes (fall into the wall, and push yourself back up)
20 Twist Pushes (Face back to wall with right arm out at 45deg of wall, fall into wall and push off with left arm) each arm
10 Snatches EA
20count Freddy Mercury with bell
Repeat for 3 rounds

Partner up
Partner 1 lung walks with both bells 20 yds and back while Partner 2 wall sits
(round 2 and 3 was changed to squats with bells in racked position)
10 bent row EA
20 Russian Twist
Repeat for 3 rounds

Front Raises x10 and hold out till 6 is finished
20 Twist Pushes (see above)
Repeat 2 rounds

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The Hive 2017.39

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I have a backlog of backblasts to write so here they go… backblast number 1 of 3!

This was a wonderful morning that appeared like it was going to be just me and Fire Marshall Bill, but Stones came in for this second post ever, and Vernon came in on two wheels at 5:17 cause he spaced and forgot where he was going or why he was a wake at 5:15 in the morning, apparently.

Warmup
SSH, Windmill, IWs, Merkins

The Thang
52 card pickup, Aces are a 200m~ish lap, face cards are 10 doublecount russian twists, number cards give you the reps of and suit give you the exercise: spades = snatches, hearts = swings, diamonds = squats, clubs = mil press

And that’s… pretty much… it.

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Why you wanna give me a run-around?

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24 PAX gave me a run-around Thursday morning at Footloose.  Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot.

I rolled in with 3 minutes to spare, thanks too  … who cares, the Weinke was laminated, and I was loaded for bear.

1 FNG to welcome, a little mumbling, a disclaimer and we were off …

The thang:

Mosey around the main lot, then out to the road, down the hill and a tricky left before the big hill to the big church lot.

Line up for dynamic warm up
Squat walkers
Knee ups
Toy soldier
Windmill walkers
Bear crawl
Patrick Swayze (karaoke L&R, powerskip, backwards run arms out)
Inch Worm
Jonah Hill (3 broad jumps, 3 merkins x 7)

Mosey to the lot across the street, circle-up (ish)
IC: CDDx10, Travoltax10, Squatx10, 2 burpees OYO
Mosey up the stairs to the First Baptist back lot, spot #1
IC: LBCsx10, MNCx10, Monkey Humpersx10, 2 burpees OYO
Mosey around lot a bit to spot #2
IC: Flutterx10, Bombjackx10, Dying Cockroachx10, 2 burpees OYO
Mosey around the lot a bit to spot #3 near grass
IC: Hello Dollyx10 (shout out to Hef), Scorpion DD, KneeTar Jaix10, 2 burpees OYO
Mosey out the front to the church lot across form the fire station
IC: Rosalitax10, Merkinx10, Hillbilly Walkerx10, 2 burpees OYO
Mosey to small lot across from Hardees
IC: Freddiex10, Mahktar Jaix10, Calf Raisex10, 2 burpees OYO
Mosey … Down on Mainstreet … Down on Mainstreeeeeet to the courthouse lot around the corner
IC: Shoulder Tapsx10, Overhead Clapsx60, Imp Walkerx10, 2 burpees OYO
Mosey all the way back to where we started in the large church lot, lots of love and mumble chatter here since we went by what everyone thought was COT, but I saw 6 minutes left …
IC: Russian Twistsx10, Plank Jacksx10, SSHx10, no burpees this time

Back to COT

The skinny on this one was that we kept moving, nothing harsh, I didn’t have to carry Dark Helmet up 40 flights of stairs with a cinder block on each wrist (or whatever he makes you do), 10 counts were walking 10 counts, on your 6, on your feet, in a plank, on your feet. No rest, 45 minutes of exercise.

Welcome FNG Popper, EH’ed by a friend in F3 Columbia

Looks like we made it,

Barry Manilow

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I Q, then You Q and round the circle we go

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Answering the Call from Birdcage to get out of my comfort zone, Bullwinkle and YHC  decided to buzz The Hive. 7 Pax arrived with KBs in tow and ready to work. Having seen a tweet from Tesh late the night before, I suspected that we would be Q-less. But, being Q-less is not the same as being clueless for the Pax of The Fort. So, after a brief discussion, YHC decided to lead the warm-up and we would work around the circle with each pax calling out an exercise. Take a lap after each set of exercises.

Warm up lap around 1/2 of the lot (it’s a large parking lot). Circle up for COP (all IC): SSH*15, Imperial Walkers * 15, Merkins * 10, Plank-O-Rama, Windmills * 10

The Thang:

Without the benefit of a weinke, this is all from my foggy memory, but a fine beatdown ensued. There were many skull crushers, curls, goblet squats and others. Typically, we’d pick 2 exercises, do 20 reps of both and take a lap. One particularly nasty section had us doing 30 KB swings, 10 merkins, 20 KB swings, 10 merkins then 10 KB swings and 10 merkins. Other notes:

  • Airborne pulled out some figure 8s that he had recently done with boys in the Rock Region. Real crowd pleaser. Nice Work
  • Fire Marshall Bill- can’t remember the exercise, but he always brings a smile and a positive attitude
  • Squeaky-he may be new to this F3 thing, but he brings a desire to get better
  • Smithers- had his 6-month F3-versary coming up and says he has is already down 2 or 3 pant sizes. Keep up the hard work brother, great to have you with us
  • Vernon- working that core and setting a great example for the kids that he leads every day
  • Bullwinkle- brings a lot of great ideas and some exercises that sound easy but leave you #smoked

Great participation and effort from the group. This was the definition of a collaborative effort. To go along with the theme for September- each of us lead the group in one way or another. It was an enjoyable morning in the gloom.

Short Sale out

 

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22 for lessons on Self and Spiritual Discipline

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BALL ROOM WORKOUT 8.29.17

 

 

Little baby arm circles 10 IC

Windmill 10 IC

Low slow squat 10 IC

 

 

Mosey to the bridge

Irkin then inch worm to the right to the end

Dip then crab craw back to the center

Meet back in the middle talk about spiritual discipline

 

Secrecy: not making our good deeds known, let god take receive attention. This is something i have been trying to work on and not to boast about what i have done but to allow him to receive the glory

 

Submission: to allow gods will to free us of our burdens & cares so we can follow Jesus. My testimony was when my daughter was diagnosed with cancer i gave it all to him and the worry and stress was gone something amazing.

 

Soul Friendship: engaging with fellow disciples of Jesus in prayerful conversation or spiritual practices. A great example is wet stone partner and i encourage you to be a part of that program

 

Mosey to the wall and stairs

Peoples chair with some arm straight out, overhead pumps 2 teams

1 from each team runs up the steps and back down

Feel the burn

 

Mosey to the left side of the school to open parking lot

 

2 teams, 1 team runs together around the parking lot while team 2 preforms exercise till the 6 is back then team 2 runs

 

CDD

Fire hydrants left leg (lift your leg up like a dog pees on a fire hydrant) thanks to my ST. Simmons brothers for that one

 

Fire hydrants right leg

 

Worse worse worse LBC ( start in LBC position right elbow to left knee then right elbow to left elbow to right knee then preform crunch) now you know how it got its name, thanks to my ST. Simmons brothers for that one too

 

Plank jacks

 

Bomb jacks

 

Calf raises

 

Next came a little word on self-discipline

 

Self-discipline: the ability to control one’s feelings & overcome one’s weakness. This one I struggle with especially sweets in the house I lack this and need to improve on it.

Will Power: control exerted to something or to restrain and impulse. I have taking on the Ragnar this year which a year ago I would have said you are crazy if you think I am going to attempt that. My mind set now is I am going to crush this race with my fellow brothers. So Saturday rolled around I choose not to stay and watch the fight that was so hyped up but to wake up and run at 5:45 in the morning to train for this race. Mind over matter

Determination: firmness of purpose

Mosey to cot

For some AB Lab

Start with American hammers IC

LBC IC

Freddy Mecury IC

LBC IC TCLAPS to the FNG (PSYCHO) perfect cadence count

 

22 at the BALLROOM

1 FNG (psycho)

Announcements

Prayers and praises

Nam-O-Rama

As always a pleasure to lead a great group of HIMS

Fantastic work gentlemen

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Getting “Jack”ed at The Hive

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Nice cool morning at The Hive with the Typical number of 5 ready to get better. Quick Disclaimer and then time to get Started.

The Thang

4 corner Mosey Lap to warmup.
SSH x 15 at first corner
Windmills x 15 and second corner
Imperial Walkers x 15 at Third corner
Mountain Climbers x 15 at Fourth Corner

Grab The bell and head to the Board and a deck of cards.

Diamonds – Chest Press
Hearts – Upright Rows
Clubs – Sqauts
Spades – KB swings
Jacks – 10 Bicep Curls each arm (all within the last 8 cards, hence the title of this BB)
Queens – 10 Deadlifts
Kings – 5 KB Burpees
Ace – Run a lap around the parking lot

After going through the deck finished with:
15 shoulder Presses run to opposite side of parking lot and do 20 Situps and run back to bell.
20 American Hammers run to opposite side of parking lot and do 15 Merkins and run back to bell.
15 Tricep extensions run to opposite side of parking lot and do 20 flutter kicks and run back to bell.

Mosey back to the cars with bell in tow.

Announcements – Invergence/Convergence last Friday/Saturday in September

Prayers – Airbornes Daughter and Clemson with all she has done for the First Friday Parade, those affected by the Hurricane, Injured Pax, marriages,

Moleskin – Not much to say today. Thanks Tesh for the opportunity to come out and lead The Hive again.

Shanks out

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3

SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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