16 gathered for a quick disclaimer on the beautiful Friday morning, and even more beautiful new pavement. We took off for a quick mosey and circled up for some warm-up which consisted of: SSH, slow windmill, superman Moroccan night clubs, imperial walkers, merkins and stretching. Stretching with some downward dogs, honeymooners and then some laying on our backs with some pulling of the knees to chest, and knee over side to stretch our backs.
Once the crew was warmed up we made our way over to the pull up bars where the following unfolded…very quickly.
Sounds not so bad but we added running between each exercise from the pull up bars down to the cross walk by the football field entrance.
For a quick “10 count” of sorts, the team received the following message: what are you doing today that makes you better where you’re being intentional? It doesn’t have to be something big, but it can be you physically, mentally, helping your 2.0 practice a sport, unload the dishwasher when you’re not asked to do it….
Off we went to the next area of fun what had been deemed for the run over, “the teacher’s smoking lounge / aka the outside eating area outside the cafeteria” where there are picnic tables to use!
90 seconds to spare and we headed back to COT for all COT things! Appreciate the invite as always from Harry Caray and appreciated all the mumblechatter and push!
Shady
We had 15 Pax post at the Colosseum today for an intense workout. Italian Job crossed the river from Rock Hill to bless us with his presence. We had FNG L-Train post in full presentation of the Windy City. Two Pax did a pre-ruck and chose hard work over sleep. T-Claps to all for pushing themselves beyond their limits.
The Thang
Mosey to the back parking lot
COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x), LBCs (20x)
Mosey to the basketball courts and partner up.
Dora (100 Merkins, 200 LBCs, 300 Squats).
Mosey to the front of the school.
Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.
Mosey to the next parking lot.
Moleskin:
We discussed God’s grace today. Each #HIM had a meaningful definition for grace. Long Shanks mentioned that grace is when we receive “God’s blessings, at Jesus’ expense.”
Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.
Forgive others. Giving grace to others gives ensure your freedom. Freedom comes from not holding on to grudges. Live free.
Peace,
Deacon
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!
Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.
Thanks for having me out to Q Punchlist.
Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.
Nine men came out to the party. Weather was perfect.
Warm up
Mosey Run
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Thang 1: Elevens
Pull ups at the top of the hill
Bobby Hurleys at bottom
Start at bottom of hill
Thang 2: Global Warming
side shuffle in a circle and call exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Arm Circles
Etc
Thang 3: Sally Routine
Low plank/high plank [Flower by Moby]
Five minutes of Mary
Abs: LBC, freddie mercury,
Word of the month is: Salvation
This verse spoke to me: Matthew 7:13. Reminds me of the guardrails we need in our lives.
The Narrow and Wide Gates
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
COT
Prayers/Praises include: all the school kids at home and the energy they have during the summer months.
music playlist:
Takin’ care of business (BTO)
Big Bottom (Spinal Tap)
Back Door Man (the Doors)
the Man (the Killers)
Immigrant Song (Led Zeppelin)
My Hero (Foo Fighters)
Fire (Jimi Hendrix)
19th nervous breakdown (rolling stones)
Today (Smashing pumpkins)
The Thang:
Mosey to the parking lot near the tennis courts
COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x
Mosey to the band’s practice parking lot
Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement
Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)
Moleskin:
On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.
As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.
What season of life are you in? Own it. Celebrate life and your season daily.
Peace,
Deacon & Shady
Punchlist and YHC finishes up a preruck because what is sleep? We finished up and saw a few familiar faces in the parking lot. After a quick disclaimer we started off on a mosey.
Warmup in a parking lot consisting of:
-Windmills
-Hillbilly Walkers
-Imperial Walkers
-Low Slow Squats
-Honeymooner/ Downward Dog
-LBCs
-Probably something else too
Next we continued our mosey down towards the wall for some wall sits. Starting on the ends pop out, 3 burpees and back on the wall until everyone completed their burpees. Rinse and repeat, but with 5 burpees this time around.
After that was over we moseyed back to the park when we stumbled upon some cones. Not entirely sure on the distance between the cones but it was a Very Fair distance. Partner up, and wheelbarrow to the middle cone. Each partner does 25 Merkins. Flapjack on who’s the wheel and who’s the barrow to the next cone. Complete 25 Squats. Repeating this pattern decreasing by 5 until we reached Zero.
Next we used the cones and lunge walked to them completing more squats at each cone. Can’t remember what number we did of them.
After some quick thinking, we made our way to the playground for some Dora. Merkins, Flutter Kicks and SSH. On our way back to COT, lined up for 1 sprint. I was hoping to do more sprints but time was up.
Thanks to Esso for the opportunity!
Wegmans
Wednesdays are great. You’re in the middle of the workout week and your body and mind are prime to push things a bit. Today was no exception at the Coop.
No FNGs. Disclaimer was disclaimed. Off we went.
Slow mosey around the parking lot and pretty much back to the COT area for the COP:
15-30 of the following, keeping folks off balance:
* SSH
* WM
* IW
* MNC
* LSS
Then off to the track for the following:
Hillbilly 12s:
You vs you, as far as you can push it. 12 rounds of the following:
Most completed 8-9 rounds, a few completed more. Everyone did great!! There was a lot of good mumblechatter as always with the Coop group, as well as some good ol fashioned complaining which means I did something right. If I can get Alchemy to slow down then I know I picked a good workout routine.
Kudos to those PAX who said they are not runners, that they do not like running – they ran well the WHOLE TIME and pushed themselves. That’s how you get better at a weakness.
We do not do enough regular running / cardio in my opinion. We made up for that today. About 3 miles running plus around 80 BH and HH. Cardio health is the key to your longevity. Do not slack on it!!
Back to COT for Announcements, P&P.
Thanks Punch List for the opportunity to lead.
-NASA