the BLIMPS Casino

13 PAX and ideal weather conditions on hand.

Mosey run to front of middle school
Warm up:
SSH (IC 12x)
Imperial Walker (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
LSS (IC 12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Run to back side of elementary school
For a portion of this run: Railroad Ties routine: PAX low plank and person at back of line runs/jumps over them. Cycle through like an indian run.

At back of the middle school:
Thang 1: Blackjacks
start w/ 1 Merkin
run to other side do 20 LBC’s
Run back and do 2 Merkins
run to other side do 19 LBC’s
procced until 20 merkins and 1 LBC
The casino closed this blackjack table a bit early (at ten mins) to accommodate other events. Most Pax got to 15 merkins. Recommend doing Elevens (not 21’s) next time.

Run to next pain station (short distance)
Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
rinse and repeat until time is called
Run to COT area

Thang 3: plank routine
Sally gets up/down (Moby song)
Start with low plank
High plank on the “up”
Low plank on the “down”
Thiry-one changes during the 3:22 duration of the song.

COT

Announcements: Fast 5k on 10/27; CAH charity event this Saturday 10/20.
Prayers for healing of loved ones and guidance to the healers in charge of their care.

Great words of encouragement shared amongst all PAX. Don’t forget these timely favorites:
“A word of encouragement during a failure is worth more than an hour of praise after success”
“Fall seven times, stand up eight”

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5

“Tappy Taps? Did you make that up?”

‘Twas a glorious morning at NaFo, and 14 PAX rose to the occasion, including some from surrounding regions (Aye!). A lot of new PAX I’ve never met as well, perhaps a glimpse into how large this community really is. Had a moment to think how much of an impact this community has had on these men, and the impact it will have on many more. The clock struck 5:15 and we began.

Disclaimer to start it off, then we headed out for our warm up.

Mosey 1/8 Mile

COP
Moroccan Night Clubs x 25
Tap-py Taps x 10 (Look it up! It’s a thing on F3Nation.)
Plank Position
Peter Parkers x 15
Mountain Climbers x 15
Alternating Shoulder Taps x 15

Recover

Mosey to the Pull Up Bars for our Weinke Of The Day

Descending Rounds of 30 – 25 – 20 – 15 – 10 – 5

Burpees
Lunges
Squats
Derkins
Dips

Mixed in with 10 – 8 – 6 – 4 – 2

Pull Ups

Plank in wait for the 6 each round you finish and then we start the next round together. The best part about this weinke… it gets easier every round.

Ran back to our original spot for a little Mary
In & Outs (Boat/Canoe I was told) x 6… messed up my inflection there and someone caught me!
Six Inches x 1 Minute
Recover

COT

Announcements

Convergence at Walter Elisha Park Saturday – 7:00AM.
Pre Ruck – 6:15, Pre Run – 6:30. Both launching from Panera @ Kingsley.

Poverty Simulation is coming.

ABH (Always Be Headlocking!)

SpeedforNEED this weekend in Ballantyne – Isabella Santos 5K.

5K/10K Race and Fun Run

Prayers/Praise
Pray that Gods will be revealed to me and I accept it.
Praise for Drop Thrill having a job for a year!
Pray for Sugar Bugs parents on Pawley’s Island – The rivers are rising and the water is about 5’ from their house
Pray for those affected by Florence, those still dealing with flooding, and those who lost everything trying to recover.

Thank you Wegmans for the opportunity to lead 13 men in this gloom we love so much.

For fun… Notable MumbleChatter for the day:

As I laid out the Weinke: “Gee, Punch List… this is kind of Honey Badger-esque…”

“Kielbasa can you demonstrate a polish burpee for me?”
“I’m going to do 30 Polish Burpees… *waits two seconds* DONE!”

“I’m going to do my max number of pull ups over here… (20 yards away from the bars).”

IMG_7663

 

Punch List Out.

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5

Not a Running Workout…Sorta

The Coop takes me an extra 5 minutes to get to. I should really set my alarm 5 minutes earlier but hey, I’ll just move quicker. I don’t go often to this AO but it’s where i took my first face-plant at an F3 workout (I was the only PAX wearing a headlamp), so it’s got a special place in my heart. Running a bit late I rushed to get there on time and brush the fog away from my head. Arrived with a minute to spare, almost take a couple PAX out as I roll in, fall out of my car and greet the PAX. Oh boy, there’s some fit dudes here. Better make it count.

Brief Disclaimer (butchered it) and a bunch of jokes about how many miles are we going to run this AM, we set out for a 0.50 mile mosey warmup. Which ended at the Band Practice Field.

COP (SSH, Windmills, Mtn Climbers, Merkins) all in Cadence at varying counts

Line Up on the Baseline Goal Line (Thanks Ginsu)

  • Bearcrawl Suicides: Bearcrawl Forward 5 yds forward, 5 yds back, 10 yds, 15 yds, 20 yds, 25 yds (That would be 150 yds Tclaps)
  • Burpee Broad-Jump to the 50 yd line (then walk to opposite Goal Line)
  • Suicides by 5 yd increments all the way to the 50 yd line (then walk to the opposite Goal Line)
  • 10 Hand Release Merkins + 50 yd sprint – 3X (crowd pleaser)

Mosey to the pull-up bars for some DORA (Partner 1 Exercise, Partner 2 Run down to Stop sign and back)

  • 100 Pullups
  • 200 Merkins
  • 300 Flutter Kicks (ran out of time)

Mosey to the parking lot for a few minutes of Mary and close with a Body Destroyer.

Appreciate the heckling from Spiderman and DH. It’s how they love on you. Great mix of PAX this morning and got to meet a few new guys. Appreciate the opportunity Wegs and looking forward to hosting PAINtheon Games 3.5 this December at The Coop. I’m sure there was a bunch of other shenanigans that occurred during this workout but YHC was a little light-headed and focused on not spilling his merlot. Feel free to add on the twitter train. Aye!

COT

Announcements

  • Invergence this Friday
  • Convergence next Saturday
  • Fast Five October 27 (details soon)

Prayers/Praise

  • DH and Job Interview
  • Pray for Marriages

Thanks again Wegmans!

Zima Out!

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2

No ___ Collusion Here!

Youts brought the pain on his V-warmup!  After an assist on the disclaimer, we immediately moved into Low Slow Squats and Mountain Climbers.  A quick story about a sinking ship and a husband and wife…the husband gets in the lifeboat and sends the wife back to the ship to die – what?  is this a joke?  where’s the punchline? wait….here it comes…”let’s mosey”….well, we weren’t expecting that.

Mosey the parking lot for a bit and then circle up for SSH, windmills, Moroccan night clubs, planks, downward dog, honeymooner, and peter parker.  Move right into some burpees – sprint – bigboy sit ups – sprint – flutter kick – sprint – and merkins – sprint.  So much for a V-warmup.  This dude needs to be on his VQ!  I think we now know that all of that work was to get our attention – for the end of the story….the husband isn’t a “class A” jerk afterall…the wife has a terminal illness and he needs to stay alive for the kids.  Wow…we really should not judge, especially when we don’t know the whole story.

We also shouldn’t abandon our plans when the going gets tough – or in this case when the warm-up Q led almost the exact same workout as the Q?  How did that happen – collusion?  I’ve never even met Youts before, let alone skated (err – I mean worked out) with him.  After contemplating an impromptu-Q, I offered up the main course that I had originally planned.

So, there was an ask in the pre-blast for SkateOrDie to do the McTwist or something like it.  I opted for a version of the McNasty (and apparently Youts had the same idea and paved the way)…

We mosey’d to the asphalt marching band football field and got into the plank position.  I provided some instructions for the exercise and off we went.  The group of 14 was divided into groups of 3 (two groups had 4).  PAX 1 (extra PAX shadowed), PAX 2, and PAX 3.

    • PAX 1 will perform ab exercises (1) Heels to heaven, (2) Flutter, (3) Freddy Mercury, (4) American hammer, (5) LBC during each of the fives times through the circuit
    • PAX 2 will sprint to the opposite end of the field and relieve PAX 3 (taking over burpees)
    • PAX 3 will sprint to the opposite end of the field and relieve PAX 1 (taking over abs)
    • PAX 1 will sprint to the opposite end of the field and relieve PAX 2 (taking over burpees)
    • Rinse and Repeat until everyone has complete each station and the ab exercises 5 times

Upon completion, the group mosey’d to the pull-up bars and broke into 3 person groups; PAX 1 3 legit pull-ups, PAX 2 provided assistance as needed, PAX 3 wall sit; rinse and repeat 3 times with pull-ups and 2 more times with chin-ups.

Mosey and bear-crawl back to COT for 2 minutes of Mary.

Count-o-rama, Name-o-rama, Annoucements, Prayers/Praises, BOM

As always, I appreciate the opportunity to lead.

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3

Core Work at The Coop

There was a 2 year celebration going on at one of the AO’s so when a bus pulled up next to our COP, I jokingly told the guys we’d be bussing over to that AO to workout with them.  We really had no clue why there was a District 4 bus there, though.

0515 hit and we jumped into The Warmup:
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey to another area of the lot
25 SSH IC
Mosey back to where we started
10 Weed Pullers
10 Tempo Squats
10 Tempo Merkins
Mosey down the hill towards SCES and back up the hill to the Pullup Bars

Partner Up

Partner 1 planks while Partner 2 Dead Hangs for 1 minute.
Swap positions and repeat.
Partner 1 does Wheezy Jeffersons while Partner 2 does Hanging Leg Raises for 1 minute.
Swap positions and repeat.

Mosey down to Sugar Creek’s Basketball Court
Bear Crawl to other side of court, plank for the 6
Reverse Bear Crawl to other side of court, plank for the 6

Impact Talk – Sugar Creek Elementary is where I feel I make the most impact. I’m on the PTO and serve at the school enough that a lot of parents think I actually work there.  Connecting with the kids, giving fist bumps, making them feel like they are where they belong.  The smiles, bumps, and hugs I get in return make me know I’m making an impact at the school.

Mosey to Bus Loop Overhang for a few rounds of core work:
1. 25 Dying Cockroaches
Run a lap
2. 30 Rosalita’s
Run a lap
3. 35 Flutters
Run a lap
4. 25 Makhtar N’Diayes
Walk a Victory lap and we got to hear CSPAN’s story on Impact.  It was great!

We had 5 minutes left before needing to head back to COT so I broke out my go-to 5 minute beatdown: Chumbawumba’s Tubthumping
Burpee on “I get knocked down but I get up again”
Moroccan Nightclub’s when the chick sings
SSH when the dude sings/talks
It’s fun.

A slower mosey back up to COT to close us out.  The bus driver was still there waiting on students.  He arrived right before we started at 0515 and was patiently waiting to begin his job. Wowzers.  He wouldn’t join us.

Prayers for Pinup, Foley, BTB, and all those Pax hurting and tired.

Thank you, Wegmans.  I love any opportunity I get to Q.

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1

Shovelflag handoff @ The Coop

Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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1

It’s All About Perspective

It was awesome being back at Panteon.  Wednesday is typically a DOR for YHC (day or rest, or day or run). But when it comes to exercise, the human body likes variance and change of routine.  Definitely need to work on that!

Upon arriving a little early to ensure nothing would be obstructing the weinke plans, I saw Fishsticks’ truck and shovel flag, but no Fishsticks.  By 5:15, 4 other pax had gathered, and we figured the SiteQ was out for a run (P200 training, in fact).

Disclaimer was issued and we moseyed around the parking lot to get warmed up before stopping back at the shovel flag for COP.

Warm-up COP

  • SSH x20, IC
  • 1 burpee
  • Windmill x10, IC
  • 2 burpees
  • Imperial Squat Walkers x 20, IC
  • 3 burpees
  • Cherry pickers x 20, IC
  • 4 burpees
  • Mountain Climbers x20, IC
  • 5 burpees

The Thang
Mosey to back of school for ascending curb crawls (1-10)

  • bear crawl to opposite side then do 1 merkin
  • crab walk back and do 2 dips
  • bear crawl back then do 3 merkin
  • crab walk back and do 4 dips
  • repeat going back and forth until you reach 10 dips

Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3

* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage

6MOM

  • Flutters x20 IC
  • Chop sticks x20 IC
  • LBCs x20 IC
  • Alphabet soup OYO
  • Hello Dolly x20 IC
  • Plank and 6-inches (a few rounds)

During the ab work, Fishsticks circled us to reach 8 miles (t-claps!), and offer some encouragement as we rounded out the 45 minutes.

NMMS

A couple times during the workout, we talked about the importance of perspective.  For most of my life, I’ve been involved with soccer as a player, coach, or fan.  Having recently begun officiating, my eyes have been opened wide to the perspective of the referee.  Suddenly, my ears hear criticisms never heard before.  And now I often feel bad for the ref taking the abuse from fellow fans.

Perspective is important for a society to survive.  But ultimately, it’s a Heavenly perspective that is important for our souls.  I’m guilty of only seeing things from the perspective of man, and not from the view of eternal salvation.  The way to better see that perspective is to look through the lens of the Bible by knowing what it says and means!  My biblical lens is small and cloudy, but it’s never too late to get into the Word and improve your view!

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1

Exten(d)uating Circumstances at Beyond Pantheon

The Beyond workouts initiated by Maximus at the start of this year are meant to test the PAX physically with black diamond-esque workouts, along with “extending” the Q in personal ways that may not occur at a standard workout. I jumped at this opportunity when presented and I recommend it to others to consider doing the same.

My Beyond topic was not going to be easy for me, and not known by many PAX. But I truly felt the need to use Beyond as a step moving forward and I have faith in support of the PAX. While my backblast is a little delayed, it is not for lack of thinking about how I was to write it up. I had already done a lot of thinking about it for weeks leading up to my Q.

The workout side of my Beyond was going to be tough and I’m sure the PAX who planned on posting knew a little extra running was coming.

As PAX were arriving, I advised to get their stretching in as we would be jumping right into the workout. A couple PAX arrived expecting Pantheon but were nudged into Beyond for a total of 12. Disclaimer given especially to modify as needed…but to try and push yourself.

I planned to speak in 3 parts during the workout about my spirituality, starting with my background (past), followed by my current status (present) and finishing with how I hoped to move forward (future)…hopefully with direct PAX help.

Before beginning the workout, I asked the PAX to keep an open mind and not to take anything personally. I needed them to bear with me as I knew only one way to speak on this topic and that was to be straightforward about my life experiences and observations. But as I get older, I see my mortality (and possible salvation) at hand.

I first told of my past as it pertained to religion. I was not raised in a religious family. I went to church a couple times, sometimes with my grandparents. Of course I was around Christianity my whole life, but I had no formal education. I told the PAX what I learned of religion as a child amounted to what I saw on tv…the Jim Bakers, the Benny Hinns, etc.  And what I was remember was a lot of asking for money and reading stories like those of older people giving away their life savings to guys like them. In college, I had some discussions with two brothers of the previous partying-type who had recently found God. So, my background is more logical and scientific without faith, or a faith ‘base’.

(I am sure this backblast may miss some things I talked about at Beyond, but possibly add a few things, too)

We moseyed around the school parking lot loop to the start of the straightaway for some “Burpee Miles”.  Our burpee miles were shortened for the .3 mile loop and consisted of 15 burpees, immediate sprint the straightaway cone to cone about :30,  jog around the loop back to the first cone. Rinse and repeat for 3 laps.

We went back for the 6 and crossed to the field for a break while I covered my “present” (or near present) within the last couple years.  A few years back, I used to have lunch meetings with a friend to discuss his Christianity and my spirituality. He always referred to me as a seeker. Some of the best discussions we had was coming at it from the point of view of Jesus as a man on earth. He loved everyone no matter the skin color or religious belief. He treated everyone equally. He had empathy for all men. He believed in good behavior by men.  I have taken this to heart and apply it to experiences in life, social issues, political issues, etc. Very simply…what would Jesus do? What would Jesus say?  Are people around me acting in a manner that Jesus would support?

I told the PAX that in quiet moments, I talk to God almost every day…even if I don’t have him defined by a book or even if I don’t know if I believe!  I ask questions, I ask for forgiveness for myself and I apologize for a lot of bad behavior that I see in the real world. I thank F3 because I know that without the opportunities that F3 has afforded me in this area,  especially seeing the positive things that faith offers, I would be nowhere near the seeking point I am now. While the F1 and F2 are of course important, its the 3rd F that is most consequential for all of us.

Our field work consisted of a continuous cycle through of exercises individually while each PAX put on a 40# ruck sack and carried a 30# sand bag overhead while crossing the soccer field and back. The exercises were, 25 each:

  • bombjacks
  • clap merkins
  • jump lunges left and right
  • plank jacks
  • squat jumps
  • reverse merkins
  • squat calf raises (a Tesh special)
  • plank shoulder taps

Much to the PAX dismay, we had time for 2 more burpee laps but with the burpees reduced to 10.

In COT, I addressed my “future” and how I move forward from here. I asked the PAX present, as I am asking any PAX reading this now, to reach out to me to discuss their faith….as of this writing a couple already have.  I need to reach out to Whetstone and continue pursuing in various ways. I will add here that while reading verses is ok, relating your personal belief system to me and how it applies in the real world is what I feel I need to hear. Tell me how you came to believe and about the positive ways your faith affects your life.  I see a lot of negativity in the real world, and our past history, and these things weigh on me heavily.  But be warned, if you take on this challenge that I present, there will be hard hitting questions and topics that I am not addressing here.

But I will continue seeking and ask for your help in the journey.

Bolt

Forgive me as there was more at COT but I waited too long for this backblast.

 

 

 

 

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19

A Visit to the Memorial Gardens

Five men showed up for a post holiday beatdown on a chilly Wednesday morning.  After a brief disclaimer, we headed over to the side of the school for the following warm-up exercises:

SSH x 20

Windmill x15

Imperial Walker x 20

Moroccan Night Club x20

Next, we moseyed to the Tega Cay Memorial Garden for a quick dedication ceremony.  Several months ago, I ordered a brick to honor my grandfather’s service in the Navy.  He had a very big impact on my life when I was young.  He taught me how to be respectful and how to work hard for the things you value and the ones you love. He was physically active and a competitor at every sport he played.   He was a man of faith and always cared about helping others.  He passed away  when he was 99 year old so it was only right to honor him with 99 merkins.

We then ran over to the bottom of the outside theater for a burpee ladder.  At each level, we did burpees (5, 10, 15) and ran down the bottom for bomb jacks.  After a ten count rest, we made our way to the front of the school for leg lunges and squats between the columns.

Next, we ventured to mini track for alternating run/plank and ab exercises.  One person ran around the track while the others planked until the last person completed their run.  The next round was a run/LBC combination.

We finished off with balls to the wall along the columns in front of the school.

Great job by all!

Announcements:

Joe Davis 5/10k

Rooster Relay

Prayers:

Mr. Clean and his family

Family and friend who are battling illnesses

 

 

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