Tag: Kielbasa

Block Party at Block Party

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The last day of October, Halloween and the last day of the month of  respectables at Block Party saw the delivery of blocks.  Concrete blocks.  30 lb blocks.

The Thang

A brief warm up:  Lunge Stretch, 25 SSH & Imperial Walkers

The crew then picked up their coupons as well as their complaints and proceeded around the the park stopping at each drill bit for:

  1. 20 curls and 20 LBCs
  2. 20 Prone Presses and 20 LBCs
  3. 20 Upright Rows and 20 LBCs
  4. 20 Squats and 20 LBCs
  5. 20 Lawnmower pulls each arm and 20 LBCs
  6. 20 Overhead Presses and 20 LBCs

Since this was clearly not enough fun, the crew moved to the hill next to COT.   With coupon half way up the hill for 20 curls and all the way up for 20 prone presses. Rinse and repeat about 3 times.

This is the moleskin, and it is important.  God is clearly in control.  At the same time we MUST do our part.  We cannot sit idly by, pray and hope for the best.  We must recognize God’s speaking and His words to us – and then we must act in accordance with His will.

I was honored to lead at this AO.  Thank you to all the PAX who were there.

 

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AMRAP time at Varsity

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7 HIM’s got to Varsity on time to get this Bad boy started. Disclaimer given at 0515 at off we went.

The Thang

Mosey towards the Band football field, circle back to pick up Sugar Daddy.

Mosey back towards that lot. Stop for a little Warmup:

SSH X 10,
Polish Mating Dance (aka Goofballs) x 10
Moroccan Night Clubs x 10
Windmills x 10
IW x 10

Head to the goal line:
walking hamstring stretch for 20 yards, butt kicks for 20 yards, jog the rest to the other goal line.
high knee pull for 20 yards, high knees for 20 yards, jog the rest
Karaoke 30 yards each direction
Side shuffle 30 yards each direction

Mosey over towards the ROTC building for 30 Minute AMRAP
5 pullups, 5 Toes to Bar (modify to knee ups if cant do toes to bar)
run down the hill
10 Bombjacks, 10 Merkins (your choice – plyo, hand clap, hand release, or regular)
run up the hill
15 LBC’s, 15 Flutters
Repeat for 30 minutes

Mosey back to flag
10 Burpees OYO
Dying Cockroach x 10
Rosalitas x 10
Peter Pointer x 10

COT and BOM

Announcements – Deep 2.0 Halloween tomorrow, Fastest 5k, read your newsletter

Prayers/Praise – Praise for Straight ups child doing well in school, prayers for Squeaky and family issue with brother,

Moleskin
1. Thanks Kielbasa for the opportunity to lead this morning.
2. Really fun wearing a #beatNafo shirt to a workout at Nafo on the day of the #MilltownShowdown
3. WE are…….Fort Mill!!! Wooo!!
4. Straight up Straight up killed the AMRAP leading the way with 9 laps complete. #likeaBoss

Shanks out

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18 And Life To Cut Footloose!

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Firstly it was actually 17, I must’ve been counting SkyQ this morning.

17 strong showed up for a little KISS workout (keep it simple stupid).  It went a little something like this.

COP

10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills

Now that we’re warmed up a bit here’s the thang:

At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins.  Repeato until you reach ten of each round of squats and merkins.

Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.

This was my first time qing at Footloose.  Thanks for the honor of leading.

Great work out there by everyone!

DT Out.

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Taking things for granted and getting your $hit together

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Conditions cold, clear, and 46 degrees

Every star in the sky was shining bright

Disclaimer

Warmup-O-Rama

Run to playground at Elementary School – partner up

Partner 1 run a lap around fence

Partner 2 = lap 1 AMRAP flying squirrel, lap 2 AMRAP LBC, lap 3 AMRAP squats

I then found a basketball…which turned out to be a perfect display of how bad we shoot…lots more flying squirrels

Mosey to pull-up bars 1-2-3-4-5

ABLAB = with all my favorites with partners running

Pullups 1-2-3

Mosey

Finished with a minute of flying squirrels, minute of LBC, and a minute of plank

COT/Prayer or Praise/BOM

NMM

Sermon was about taking life for granted. I talked about travels, family, work, and how my stuff has gotten complicated over the last few weeks. On Sunday night I did the Capital Ruck Tour in Atlanta with a blind Marine who did the entire ruck with us. A few times on our route our path got dark and I wanted to complain about my path getting dark and hard to see (+I forgot my headlamp), and I quickly realized how “silly” that sounds after hearing John’s testimony on Sunday night. Each day we should realize how good we have it rather than waiting for things to be taken away to make us understand…

Cheddar shared a great message in COT about getting your $hit together as men because tomorow is not guaranteed…

AYE!

CSPAN

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We played with blocks at Varsity. You know, like men do…

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I was super proud of myself for figuring out how to make my bluetooth speaker work. Then I didn’t realize the stupid timer app won’t let you stream music while it’s on. The music has to be downloaded to your phone. So, sadly, Pax had to endure my a capella renditions of 80’s hits while we worked out. Next time, Karaoke for sure…
It’s a HIIT workout. So I decided we would do a 60-40-20 workout. 60 seconds of work (AMRAP), 10 second rest, 40 seconds of work, 10 second rest… and so on. The same exercise is performed for each set of 60-40-20. In between sets, we ran down the hill to the Elementary School and back. Which is to say, we all watched Straight Up run way ahead of us while we thought, “how do we get faster…? Oh yeah, chase that guy… but his name is Straight Up… does that mean there is no Chaser? Hey, where IS Chaser? I haven’t seen him in a while… I wonder… oh… I’m at the top of the hill, I better get to work…”

Round 1: Curls
Round 2: Overhead Press
Round 3: Squats
Round 4: Flutter with Press
Round 5: Swings
Round 6: Lunges
Round 7: Standing Straight Out Chest Press
After the last set/round, we ran to the bottom of the hill and AYGed it to the top.

I feel like there was another round in there, but it was dark, so I couldn’t see…

Helmet, out.

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Summer in Oct.

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Since Oct at Block Party has been dedicated to Respect Qs, I decided I would push the envelope a little.  It didn’t help that the weather was consistent with a summer morning, 72 degrees and high humidity!!!

After a short disclaimer we started our mosey around the path stopping at each drill bit for 2 warm up exercises ( crossover leg stretch, WM, Hillbilly Walker, merkin, SSH,  squat). Mosey to the parking lot next to the soccer field above WEP.  Side note, we appreciated the Town leaving the lights on the soccer field lit for our workout.  At the bottom of the lot, partner up and we would have 3 exercises for 2 rounds.  Partner 1 runs the length of the lot and back and Partner 2 does the exercise and then flip flop.  Exercise count was 150,150,100.

Round 1 – Upper body (all need the work except our male model, BC)

  • Merkins
  • Dips
  • Wide Arm Merkins

Round 2 – Lower body

  • Squats
  • Calf Raises
  • Monkey Humpers

By now we were all dripping with sweat and a lot of complaining.  Circled up for 2 exercises (Moroccan night club IC 51x, O/H Clap IC 51x) since this is respect month, I decided to go with my age as the count.

Mosey down the hill a few minutes of Mary (Hello Dolly, Freddie Mercury, American Hammer)

With the word of the month being Control, my first thought of control is being in charge and leading in family, marriage, work or community.  I shared that with my adult(ish) kids it is more difficult to give up control as they are out of college or in college and allow them to accept the control and decisions of their life.  Giving up control is allowing others to make decisions, mentor and allow them to accept the consequences for their decisions.  As a parent we have a natural instinct to step in a be a solver and as our kids age we need to be able to allow them the ability to take some control of their decisions.

We ended with announcements and prayers.  Special prayers for Asphalt for  continued healing, Cake Boss’ sister, marriages, family and Pax looking for work.

Special thanks to Double D for providing the opportunity to Q and the hard work put in by the Pax.  Hope the Respect morning didn’t disappoint.

Rebel

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Whitespace wins the day!

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11 veteran Pax posted to #BlockParty for the start of October.  This month is #Respect month on the Q schedule at this AO.  Senator Tressel was on Q, but unfortunately he faced the daunting responsibility of picking up his sister early that morning and driving to OH for a family funeral.  Old Bay kindly agreed to step up in the late night hour to take the Q  YHC kicked off the warm up to check the #Respect box according to original plan.  With a brief disclaimer and a reference to the monthly theme of #Control, the morning was launched.

The Thang

Warm up run 1/2 around WEP

Stop at far corner for COP — SSH, Hillbilly walker, windmill, low slow squat, Peter Parker

Mosey to play ground with some karaoke along the way

Pull-ups x10 OYO (in honor of ST since he never passes them up at WEP)

Plank sequence

Hand-off to Old Bay

Mosey to parking lot on 160 in front of UC Synergetics & partner up

A mash up between Four Corners and a Modified Jack Web series ensued from this point until completion

In parking lot:
1 burpee to 4 run-stance switch
+ Repeat with 2 burpees, then 3 burpees
Bear crawl to brickwall courtyard area
1 box jump (or step up) to 4 dips
+ Repeat with 2, then 3 box jumps
Partner wheelbarrow to street
1 big boy sit up to 4 american hammers
+ Repeat with 2, then 3 big boy sit-ups
Mosey to corner at stop light on 160
Jack Webb – (1:4 ration) for 3 reps

Return to parking lot for sessions 4-5

At last stationg (Jack Webb), pax take it all the way to round 10

Mosey home

COT

NMM

Prayers for ST on his unfortunate journey.  We wish he were with us and we know he wishes they same instead of the duty he was called to.  We were together in spirit at WEP and in OH.

T-claps to Band Camp for posting at his second workout since his FNG day at the anniversary convergence.  Keep it up, brother!

T-claps to Old Bay for responding to the call in the wee hours to fill in for ST.  He shakes a weasel like nobody’s bidness!!!

Old Bay’s message for the day related to #Control.  He talked about the importance of #Downsizing in life (not just your house) and #Simplifying as a means to relinquish #Control.  These steps create #@Whitespace for reflection and discernment in order to move forward intentionally and/or respond to where you are needed.  He certainly demonstrated that in spades today!

Thanks to the pax for posting to hold me accountable!

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A #MALTZ without Lightning

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IMG_3308

Conditions clear and 55 degree

Disclaimer

Warmup-O-rama

Event Info:     A memorial workout event/salute to those who have been KIA

Because @F3TheFort our common belief is that all US KIA deserve our gratitude and tribute.

2016 Heroes:    MSGT Michael Meltz USAF – KIA 3/23/03 (Long Island, NY)

Cpl. Christopher Ebert USMC – KIA 9/17/07 (Mooresboro, NC)

Lance Cpl. Travis A. Fox – KIA 10/30/04 (Cowpens, SC)

 

Friday 10/6/2017 Friday 0515 Maltz Challenge

NAFO HS USMCJROTC

1400 A O Jones Blvd

Fort Mill, SC 29715

 

@F3theFort Maltz exercises are (self timed):

  1.        400 meter run (1 lap around track)
  2.        50 pull-ups (consecutive = don’t leave station until complete)
  3.        Partner carry football field
  4.        50 dips
  5.        100 push-ups
  6.        50 knees to elbows
  7.        100 Sit-ups
  8.        400 meter run (1 lap around track)

Encourage your brothers as they finish…

COT & BOM / Prayer or Praise

More info at www.maltzchallenge.com

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Footloose or don’t Footloose… you pick

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Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

  • 20 Jump Squats OR 20 regular squats

Cone 2:

  • 20 diamond merkins OR 20 regular merkins

Cone 3:

  • 20 Burpees OR 20 Bombjacks

Cone 4:

  • 40 flutters OR 40 LBCs

Cone 5:

  • 20 dips OR 20 overhead claps

Cone 6:

  • Bear crawl to next cone OR lunge to next cone

Cone 7:

  • 30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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Trucker Strong

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Its been awhile since I had an opportunity to Q the Ranch, so dug into my bucket of go-byes to find something that I haven’t done or other Q’s haven’t done in a while. Sometimes it is just as fun to bypass pull-ups and just focus on merkins. So as the PAX arrived, mumble chatter revolved around the assumption of doing 1,000 pull-ups….ha!

COP consisted of 15 to 20 reps of: good mornings, windmills, Russian twists, Moroccan nightclubs, squats, LBCs, and Hip-leg thrusters. Mossy to Middle School drop off circle for 4 corners.

A cone was placed at each end of the circle and in the middle. Start at first cone and do 15 right leg scorpion merkins, run to second cone for 15 regular merkins, run to third cone for 15 left leg scorpion merkins, run to fourth cone for 15 wide arm merkins, run back to first cone. Rinse and repeat two more times.

Plank and LBCs until 6 is in.

Bear crawl up hill and do 10 squats, run down: rinse and repeat by dropping 2 squats each time

Mossy to benchs for:

15 dips/15 step ups per leg; 15/dips/15 squat sits; 15 merkins/15 LBCs; 15 derkins/15 Russian twists; 15 merkins/ 15 step ups; 15 irkins

Mossy to COT

Great work by all, 240 merkins during an AO is Trucker Strong!!

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