Tag: J-Wow

Snakes and Arrows

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A group of 7 met at FMHS for the last Laces In workout of August 2022.  Here is what they did:

The Thang:

After a brief disclaimer around the shovel flag, we moseyed around the parking lot and ended up in the grassy field by the football stadium for COP

All in Cadence:

SSH x 25, windmill x 15, IW x 25, merkin x 10, LBC x 25, flutter x 25, hello dolly x 25, jumping lunge x 15, squat x 20, Moroccan nightclub x 40 while walking back to parking lot.

Line up at the lot next to a row of empty parking spaces.  One by one, shuffle across the parking lot space line, do one burpee at the end of the line, advance to the next line, shuffle across, do one burpee at the end of the line, etc., continue through about 10 spaces.  Rinse and repeat with bomb jacks.

Mosey back to the grassy field for modified Jack Webb.  In place of merkins/overhead claps, we did V-ups and Freddie Mercuries (1:4 ratio).  We did 5, took a short break and completed, 6, 7, an 8 before stopping.  Man that was hard!  Recover and mosey to the shed across the lot.

Assume People’s chair against the shed.  Hold, and one by one, each guy does 3 burpees.

BTTW hold, while one by one down the line, each member of the Pax does a 10 count

Rinse and repeat above.

Line up for an Indian run across the lot to the entrance of parking lot (up/down the hill) and back to the shovel flag.

COT

I have been posting very intermittently lately due to a shoulder injury,  and had not Q’d a workout since January of this year.  I didn’t feel like I had my ‘A’ game out there today, but I felt I gave the guys their money’s worth.  After 10 years, it’s still a blast to get together in the morning, Q a workout, and lead the fine men of F3.    I’m looking forward to the next 10 years.  Snakes and Arrows is another Rush reference.   RIP Neil Peart

Announcements/Prayers/Praises

Read your newsletter.  Lot’s going on for The Fort 10 year anniversary

Prayers for our brother Shower Curtain, ST’s friend Joe (cancer) and co-worker Justin (Covid)

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Are You Committed?

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YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

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7

19 That Didn’t Mail In Their Saturday

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So there was this Saturday in Ft. Mill, SC that 17 men joined 2 Q’s to have a little fun in the city park, talk about the impact F3 & others have had on us and the community, and do some crazy exercises that would make others shake their head. That Saturday was yesterday and I must say that Router and I thoroughly enjoyed this opportunity granted us by Slash.

3 years ago, Router began his journey with F3 and as he said, the life change has been great and there’s no looking back. As we all know, it’s much more about the 2nd & 3rd F’s but the magnet of the 1st F is what attracts us and propels us to that life change F3 is know for.

That said, Router lit the torch with a disclaimer and a brisk mosey around the WEP path stopping along the way for 20 SSH, 20 Moroccan Night Clubs, 10 Merkins and 10 Peter Parkers; a great opportunity to stretch the PAX out and bring them back together.

Router brought us to the middle of the grass field for the start of the Worlds Longest Lasting, Most Disputed, Loudly Criticized, Not At All Controversial, exercise in The Fort. Sorry, the Pullman got the best of me (which has nothing to do with what we did). This is where he introduced us to a modified Catch Me If You Can. However, there were no rucks, no running, no monkey humpers, just a lot of Tesh-chasing which, for me as Tesh’s partner, made for a quick rendition of this terrible idea. Partner 1 is doing inch-worm merkins while Partner 2 does 20 Flutters, 10 Merkins, 20 American Hammers and 10 Carolina Dry Docks then bear crawls to his inch-worming partner. We did this for what seemed like the entire Saturday morning but in all reality, it was about 100yds (go ahead and try it…I dare you).

Oh, that wasn’t bad enough? How about Router bringing us back to the starting point for a round of Jack friggin’ Webbs. Yup, you just read that. And yes, we went to the 10:40 mark with merkins & overhead claps.. Say hello to your Jell-O arms. Good thing none of our resident hair models were in attendance because hair-washing would’ve been a challenge later that morning.

Then Router topped it off with an explanation of his growth over the last 3yrs since joining F3. Thanks to the fellas like DD (in attendance), Santini, Senator Tressel, Assassin and others, there are hundreds of men who share a similar story to Router, each one unique and powerful in their own right.

Hand off to Maximus.

Mosey to “The Hill” and line up at the base. Identify the tree at the top, about face and reverse lunge walk all the way up the hill to the tree. At the top, drop to your six and crab walk back down.

Mosey back to the field and in true Jack friggin’ Webb fashion, take that to the legs for Lieutenant Dan’s. Just like before, we went to the 10:40 mark with squats & jumping lunges.

Lined up the cones about 30yds apart, PAX line up at one end then the explanation. WWII situps into a burpee broad jump. Repeat until you get to the other cone.

2 lines facing each other for Knee Tar Jah’s or Prisoner Lunges or whatever we’ve decided to call these things.

SSH x 21

Back to the cones. Run from cone 1 to cone 2, 20 Plank Jacks, NUR back to cone 1, 15 WWII situps, back to cone 2, 10 Plank Jacks, then NUR back to cone 1, 5 WWII situps.

PAX back together for:

SLOW Peter Parkers x 21

Flutters x 21

Squats x 21

Jail break to COT for a short set of LBCs.

So that was it. Great time I hope for all. Didn’t get a lot of miles but my body 24hrs later tells me that wasn’t needed. Remember what’s been done for you as you have the opportunity to do something positive and impactful for others.

**ONE REMINDER**: September 6 is our Annual Invergence followed by our regional Convergence September 7 back at WEP.

Until Next Time,

Router & Maximus

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3

Do a few things, but do them well.

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Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

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8

Sweati or Not, #CSAUP is Saturday

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0515 on a crisp…wait! This is not the Yeti preview!

0515 on a gloom-filled morning, moisture in the air, 22 Pax rolled in to get a little preview of #TheSweati. A lot of familiar faces. Nantan, Lakeridge Clowncars, Dirty, WWL, Senator, Double D…even the Weginator was there. There were more. I’ll tag them in the BB. Several came to get a little peek of the Sweati. I gave some “details”. Some true. Some false. All will be revealed this Saturday. Get your head right. Hydrate! Be Safe! Don’t Die! We did some exercises that may or may not happen this Saturday. They probably will…over a 3 hour period, not 45 minutes. So here we go:

THANG
Mosey around the parking lot and circle up for an abbreviated COP
-SSH
-10 Burpees OYO
-Imperial Walkers
-10 Bombjacks
-Mountain Climbers

Head to the curb for a short circuit (Part 1)
-25 Dips / Run across parking lot and back
-50 Merkins / Run across parking lot and back
-75 Squats / Run across parking lot and back

Mosey to the freshly repaved and striped Hive Parking Lot (Part 2)
-Burpee Broad Jump the entire length of the parking lot*
-Run Back
-Lunge Walk the entire length of the parking lot
-Run Back
*This is starting to become a thing. It should be stopped!

Mosey Back to Laces In parking lot for Reverse Pyramid (Part 3)
(Run across the parking lot and back between sets)
-40 LBCs
-30 Mtn Climbers
-20 Peter Parkers
-10 Burpees
-20 Parker Peters
-30 4-Ct Flutter Kicks
-40 Side Straddle Hops**
**Tclaps to Maximus for leading the pax in some Mary while waiting for the 6

In the interest of time, we stayed put and completed the next series of exercises in the LI parking lot versus the Hive (about 1/2 the distance planned) #yourwelcome
Bear Time (Part 4)
-Bear Crawl Across the parking lot
-NUR back
-Crawl Bear across the parking lot
-RUN back

I blew off Part 5, which would have been a repeat of Part 1, for some Mary. Thanks to the PAX that lead the last few sets of core.

0600 Arrived and YHC was #smoked

Appreciate all the PAX that came out to one of my quarterly Qs. I hope you gained some insight on what is to come this Saturday morning at the #Sweati

No NMM means no more details for the PAX. See you Sat.

Announcements
-Sweati this Saturday at the Armory (Forest Hill Church): 0530 Ruckers/0600 Runners, Q-Source to follow at Forest Hill (Charis Room)
-Stuff the Bus at Tega Cay Walmart (Look for details from Wegmans)
-A couple of 2ndF options at Carolina Beer Temple and Amor Artis
-Read your Newsletter

Prayers & Praises
-Prayers for Rock Thrill’s Father-in-Law who is having several medical issues
-Prayers for a friend of the Pax who’s marriage is struggling
-Prayers for Nasa’s wife who is struggling with some severe headaches
-Prayers for Repeat’s mom who is fighting cancer
-Prayers for discipline in the 3 F’s and to continually make sure our Concentrica is in order (something I struggle with)

Gentlemen, it’s been a lot of fun and an honor to serve you. Hope to see you at the Sweati!

Aye!
Zima

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1

Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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6

Bell In The Ring

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On Friday, I had the opportunity to Q The Hive, a Kettle Bell workout that has developed the history of being a great, body-challenging, way to end your work week. Under no circumstances was I going to let that change on my watch. After all, Frat Boy was promising an FNG (welcome Mich Ultra) that he’s been working on for 2yrs. What does this tell you about Frat Boy? Leave it to say, Dog On A Bone.

Once we all circled up in the beginning and dropped our metal bells, the PAX were disclaimed. They were then reminded of the critical mission of F3 and if you’re a little hazy: Plant, Grow and Service small workout groups for men for the invigoration of male community leadership. None of those words are there by accident.

And then, we’re off for a mosey to the other large parking lot then back (sans bells) for a little warming up all in counts of 16:

SSH

Mountain Climbers

Peter Parkers

Parker Peters

SSH

Moroccan Night Clubs

American Hamers

Merkins

Grab your bells (notice the “e”) and report back to our circle. Only now, much larger; roughly 40yds in diameter. I would call out an exercise, we’d do a count of 16 of said exercise, set the bell down, run to the center of the circle, perform 5 burpees, then return to your bell. The running back and forth eventually turned to a jog. Here’s the menu:

Kettle Bell Swings

Left Arm Bicep Curls

Right Arm Bicep Curls

Overhead Lunges (Lunges with KB held overhead – 8ea leg)

Upright Rows

Bent Over Rows – Right Side

Bent Over Rows – Left Side

Tricep Extensions

Overhead Squats (Squats with KB held overhead)

Flutters w/  Press

Big Boy Sit-Ups

Stretch it out with some KB-free SSH’s

Thrusters (with the KB)

Now it was time for a little more cardio training. Lining up on the side of the large parking lot, we did a set of 5-Tier suicides followed by a set of 2-Tier suicides.

Line up for Seal-Team Sit-ups

LBC’s

Hello Dolley’s

Rosalitas

A reminder of the F3 Credo: Never leave a man behind but leave no man where you found him.

A reminder of F3’s 5 core principles: Free of Charge, Open to ALL MEN, Held outdoors-rain or shine, Peer-Led (no professional training), Ends with a C.O.T.

Several announcements which included upcoming events, headlined by the OST 8K for our man, Olive in LKN which by the time you read this, will have already happened. Get involved, Stay involved, and LEAD.

Read YOUR Newsletter.

Until Next Time…It has been my honor to serve

Maximus.

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7

Presidential Day Massacre at the Armory

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The weather mostly held out with a few spitting showers but good  mumble chatter by the 11 pax on this cold and wet morning.  It was a morning filled with maybe a little too many facts our presidents but it was a good lesson that no man is perfect and all even through our flaws we can still achieve great success.  May we all be encourage to NOT be defined by our mistakes and to overcome them.

Warm Up:  In honor of our 45 presidents and 4 assassinated presidents (Four sitting Presidents have been assassinated while in office: Abraham Lincoln, James Abram Garfield (1881), William McKinley (1897-1901), and John F. Kennedy (1961-63)

  • 45 – SSH
    • 4 – Burpees
  • 45 – Mountain climbers
    • 4 – Burpees
  • 45 – Squats (single count)
    • 4 – Burpees
  • 45 – Merkins (single count)
    • 4 – Burpees

THE THANG…

Mosey to the Knee Wall

John Adams and Thomas Jefferson were close friends and correspondents — but they also had a bit of a rivalry. Adams’ dying words were, “Thomas Jefferson survives,” unaware that he had died hours earlier. Both died on July 4, 1826.

4 rounds  –

  • 7 – Wall Jumps
  • 18- Skull Crushers
  • 26 – Dips with Bell

10 – Count:

  • Monrovia, the capital of the Liberia, is named after James Monroe. He supported the American Colonization Society in its work to create a home for freed slaves in Liberia.
  • During his presidency, John Quincy Adams enjoyed skinny-dipping in the Potomac River in the early mornings.
  • Zachary Taylor was a tough guy — a major general in the U.S. Army and hero of the Mexican-American War. But oddly enough, what brought him down in the end was a glass of milk and some cherries that he enjoyed on July 4, 1850. The cherries were likely contaminated with bacteria that caused his death by cholera five days later.

Mosey to Open Parking Lot – Partner Up:

Andrew Jackson was involved in as many as 100 duels, most of which were fought to defend the honor of his wife, Rachel. He was shot in the chest in a duel in 1806 and took a bullet in the arm in a bar fight with Missouri Sen. Thomas Hart Benton in 1813.

John Tyler had 15 children, more than any other president. Two of his grandsonsare still alive today. One of Tyler’s children, Lyon Gardiner Tyler, born in 1853, fathered Lyon Gardiner Tyler Jr. in 1924 and Harrison Ruffin Tyler in 1928.

Combined

  • 100 – Pass Through Lunges/ Halos/ Curls
  • 15 – Bomb Jacks after each 100 (each person)

10 – Count:

  • Millard Fillmore lived the dream of many a teenage schoolboy. Fillmore’s first wife, Abigail Powers, was his teacher while he was a 19-year-old student at the New Hope Academy in New York.
  • Pierce had a tough time guiding the nation and perhaps an even tougher time guiding his horse. During his presidency, Pierce was arrested for running over a woman with his horse. Charges were later dropped due to a lack of evidence.
  • James Buchanan regularly bought slaves in Washington, D.C. and quietly freed them in Pennsylvania.

Mosey back to COT

Get ready to rumble: Abraham Lincoln could throw down in the wrestling ring. As a young man, he was only defeated once out of approximately300 matches. He made it to the Wrestling Hall of Fame with the honor of “Outstanding American.”

  • 300 Cumulative Reps (KB Swing, Plank Row or Shoulder Press

Ulysses S. Grant smoked a ton of cigars — at least 20 a day. After a great military victory at the Battle of Shiloh, citizens sent him more than 10,000 boxes of cigars as gratitude. He died of throat cancer in 1885.

  • End with continuous rotation of exercises of 20 count until we get to 10,000 total reps.

Other Facts:

  • William McKinley almost always wore a red carnation on his lapel as a good luck charm. While greeting a line of people in 1901, he gave the flower to a little girl. Seconds later, he was shot by an assassin, and died eight days later.
  • Teddy Roosevelt was shot in an assassination attempt while delivering a speech in Milwaukee. “I don’t know whether you fully understand that I have just been shot,” he told the stunned audience. “I give you my word, I do not care a rap about being shot; not a rap.” He completed the 90-minute speech with the bullet still lodged in his chest.
  • Herbert Hoover’s son had two pet alligators, which were occasionally permitted to run loose throughout the White House.
  • Eisenhower played a big role in popularizing golf. He installed a putting green at the White House and played more than 800 rounds while in office — exceeding the record of any other president. He holds a spot in the World Golf Hall of Fame in the Lifetime Achievement Category.
  • LBJ wasn’t scared to show off his, err, Johnson — he nicknamed his penis “Jumbo.” According to biographer Robert Dallek, Johnson met with a reporter who asked him multiple times why American troops were in Vietnam. In response, Johnson unzipped his pants, pulled out “Jumbo,” and yelled, “This is why!”
  • “Dubya” garnered the media attention with his frat boy past, but he also has a more wholesome side (aside from painting, that is). During his senior year of high school at Phillips Academy in Andover, Mass., Bush was captain of the cheerleading team.
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5

What rain???

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As 7 PAX entered The Hive on a rainy and cold Friday morning in the gloom, there was positive vibes in the air.  After the disclaimer, we took off for a quick mosey and as we were running, we noticed that Quack Attack was nice enough to leave his headlights on for us.  We circled up to continue the warm-up:

  • 20 SSH (mumble chatter and laughter ensued as Quack Attack did most of these by his car while he turned his headlights off!)
  • 10 Imperial Walkers, followed by 10 Hillbilly Walkers
  • 20 Moroccan night clubs
  • 10 Low slow squats
  • 10 windmills
  • (Maybe 1 more, but don’t recall right now)

Quick mosey to the school under some cover b/c it’s ’tis the season to get a cold and rainy / cold weather is not what the doctor ordered.

Music from 80s rock was our background noise as we prepared for the fun that was about to begin.  Wienkeless (not intentional) YHC asked the PAX to keep him honest as we all went through the lineup he had in store since this was going to turn into rinse and repeat with more reps each round.

Round 1:

  • 10 KB swings
  • 10 shoulder presses
  • 10 rows
  • 10 triceps press
  • 5 lunges each leg and passing the KB through your legs
  • 5 each arm lawnmower pull (in plank position)
  • 10 on your back bench press
  • 10 American hammers (not to be confused with russian twists)
  • 10 goblet squats
  • 10 shoulder shrugs
  • 5 each arm lawnmower pulls (not in plank position)
  • 5 each arm travolta’s / clean and jerks
  • 5 burpees with the upward jump swapped with pulling your KB above your head
  • 10 two arm curls

Quick “cool down” mosey in the rain and back at it for round 2.

Round 2 (more reps – and close to same order, but I’m going to copy and paste)

  • 20 KB swings
  • 20 shoulder presses
  • 20 rows
  • 20 triceps press
  • 10 lunges each leg and passing the KB through your legs
  • 10 each arm lawnmower pull (in plank position)
  • 20 on your back bench press
  • 20 American hammers
  • 20 goblet squats
  • 20 shoulder shrugs
  • 10 each arm lawnmower pulls (not in plank position)
  • 10 each arm travolta’s / clean and jerks (this was a burner I think given the full body beating)
  • 10 burpees with the upward jump swapped with pulling your KB above your head
  • 20 two arm curls

Another “cool down” mosey in the rain and ready for final round.

Round 3 (MORE REPS….)

  • 30 KB swings (this was a lot for future note to self…)
  • 30 shoulder presses (also a lot for future self and I gave myself the internal “careful here if you can’t do it, don’t Q it”)
  • 30 rows (this was borderline too many which caused YHC to tell the PAX to modify as needed and we’re going to drop the reps as called out)
  • 25 (not 30) triceps press
  • 15 lunges each leg and passing the KB through your legs
  • 15 each arm lawnmower pull (in plank position)
  • 30 on your back bench press
  • 25 (not 30) American hammers
  • 25 goblet squats
  • 25 shoulder shrugs
  • 15 each arm lawnmower pulls (not in plank position)
  • 10 each arm travolta’s / clean and jerks (had to drop to 10 again b/c I think my arms were going to fall off)
  • 15 burpees with the upward jump swapped with pulling your KB above your head (yes, 15 was a lot)
  • 30 two arm curls

Wrapped up at 6am on the button!   Did COT under our dry covering which was great!

Thanks to Band Camp for the opportunity and great work by all the PAX on the push they gave each other!  And for what it’s worth – we covered everything in the wienke that I had waiting for me when I got home!

-Shady

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Good times at the Colosseum

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Sorry for the delay….went DR right after for the week

 

Was called on to Q the Colosseum and worked to make sure everyone got better. 10 PAX joined me on this balmy morning, except one guy was missing? No FNG’s, but made sure to do a good disclaimer (per CSPAN’s orders) and off we went. It had been a while since I had visited the Colosseum so I was hoping I remembered the favorites.

 

Warm-up

Mosey down the road heading against the pick-up line towards the end where it dog legs right to 160. At each light post along the way we started with side shuffles, facing away from the school, then towards the school, then carioca, butt-kickers, then toy soldiers. Finish with a Mosey to the small teachers parking lot on the left. Circle up.

Windmill x15 Cad

Moroccon Night Clubs x 35

Low slow squat x15

Overhead claps x25

Happy Jacks – 5 rounds

Mountain Climbers x 15

Honeymooner into DD

Recover

 

The Thang

Mosey out the parking lot towards 160 and stop at the second light post (including this one, there are three that were used). I called this a progressive workout, but there might be a better name:

 

Start with 10 merkins at the current light post. Run to the next light post, then back to the home light post (like a suicide). 10 merkins again, then run to the next light post, 10 knee slap jumps, return to home. 10 merkins, proceed to the next post for 10 more KSJ, then to the 3rd light post for donkey kicks. Once completed return to home. Once the Six was in everyone on their six for some LBC’s x 15 in CAD. Recover.

Round Two- only two changes were a switch to CDD on the first post, and each rep was bumped to 15. Once completed PAX moved to their six for flutter kicks x15 in CAD. Recover.

Round Three- Everything the same except now the reps bumped up to 20. After completed, on the six for hello dolly’s x20 in CAD. Recover. 2 quick ten counts by the PAX and then off to the next spot.

Mosey around the front of the elementary school stopping quickly near the flag. Circled up for a quick round of SSH x 25. Continued on to the black top area and around towards the back of the elementary school near the wall. Circle up for a quick round of Imperial Walkers x 15.

Partner- up for a modified round of Dora- 50-merkins/100-squats/150-LBC’s

Start at light post facing the chest high wall- Partner 1 works on 50 merkins while Partner 2 runs to the wall, up and over, to the school wall. Hit the wall and then complete 2 burpees. Return back to the starting spot. Continue this pattern until the 50/100/150 goals as a team are hit. Recover.

Mosey over to the cones on the black top and face the side of the middle school. Run 50% down to the first basketball hoop and then sprint to the end. Grab a spot on a bench for 20 dips in CAD. Then into wall sits for a full round of a entire PAX ten count. Head back to the Light post and turn and face back towards the school again. Run 75% to hoop and sprint end. Grab a bench for 20 dips in CAD. Recover and jog back to the starting spot. One more round of the same. Recover.

By now we were getting close to running out of time so off to COT we went. We had just enough time for a round of American hammers.

Announcements- 6th Annual Invergence is Sept 21st at Rush Pavillion. Read your newsletter.

Prayers:

Kids

Marriages

Thanks for the call out Jekyll. I appreciate the opportunity. And thank you PAX for the honor of leading you.

 

Frat Boy

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