Tag: Mainframe

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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Set those goals and discipline will take you there

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11 hearty Pax posted to Alcatraz looking for that perfect mixture of pain and fellowship. I was stoked to be able to lead alongside a well-known Master of the Beatdown, our own Jekyll. We agreed ahead of time that YHC would take the 1st half and this is how we started:

Full Disclaimer was given for our FNG (my wife’s cousin Joe) who I had been EH’ing for some time along with Old Bay and Destiny. Old Bay gets the assist as he agreed to drive Joe to Alcatraz. Luckily, my legal training has prepared me for denying and disclaiming all liability.

Mosey along Windward with some Butt Kickers, High Knees and karaoke mixed in.

COP, all IC: SSH * 20, Imperial Walkers * 15, Merkins * 10, Windmills * 15, Diamond Merkins * 10, Squats * 15, Plank Series, MNC*15, Wide Arm Merkins * 10

The Thang:

Grab cinder blocks from Jekyll’s car and mosey to the near baseball diamond. Partner up and prepare for a modified Dora-Milwaukee Baseball Trivia style. With the monthly theme of Discipline swirling in my head and heart all week, my thoughts turned to the sport of baseball as it requires so much mental and physical discipline to reach the highest level. So, our exercises would be informed by some trivia about my hometown of Milwaukee and its’ teams. To Wit:

  1. 1954-1st National League city to pass 2 million in attendance- not New York or Chicago, but Milwaukee-do 54 chest presses total
  2. 1979 1st time there were Co-Rookies of the Year in the AL- 79 block swings– The co-rookies were Alfredo Griffin, Toronto and John Castino, Minnesota. John happens to be my cousin and his discipline and determination at baseball made a large impression on me and grew my love of the game immeasurably.
  3. 1982- 1st and only World Series appearance for the Brewers- 82 overhead presses
  4. 2008- Brewers end 26-year playoff drought- 108 LBCs w/block

Closed out my portion with 20 leg throws/partner and 20 partner hand-clap Merkins.

Cue Jekyll:

With Short Sale testing the cerebral and the chesticles, I thought wise to focus on the ol back and stumps.  We moseyed the loop around the park stopping for a few upper, middle, lowers- ala: pearls on a string.

Keeping with the baseball theme- we ran bases as such:

  • Bear Crawl to 1st, do 5 Burpees, crab walk to 2nd, More Burpees, Bear Crawl to 3rd, You guessed it-5 Burpees and Crab walk home
  • Squat walk to 1st, tip toe lunge to 2nd, squat walk to 3rd, tip toe lunge to home
  • Partner carries swapping as needed for everyone to get 2 full laps
  • Wheel barrow with partner swapping at each base

We probably did some more but I (Jekyll) had sweat in my eyes the entire time.

Short Sale had great words of wisdom RE: theme of the month Discipline.  YHC offered his two cents:

  • Ephesians 6:4 Fathers do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord
  • Hebrews 12:11 For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

NMM (from Short Sale):

After COP, I mentioned our first thoughts on Discipline. I often blur the line between Discipline and punishment towards my kids. Discipline should be a way to moderate their behavior and show them the “guardrails” in life. YHC can be heavy handed at times and I need to be less of a taskmaster. Also, be more disciplined and do a better job of treating our 2.0s equally and not showing favoritism. Discipline is also the bridge that takes us from our current accomplishments towards the goals we have set for ourselves. Personally, the gap between my accomplishments and my goals can be very wide sometimes. Need to focus more on serving my M and less on selfish pursuits. Jekyll’s bible verses above were spot on. All the advice I need is right there in Scripture, just need to take the time and give my faith walk greater attention.

I was honored to lead with Jekyll and humbled at the opportunity. Thanks Senator Tressel for the nod. To me, Alcatraz is one of the finest AOs, and that is a testament to the Senator’s leadership.

Short Sale and Jekyll out.

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Getting Old-School, Around The School

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While YHC has posted to TheRanch a number of times, it’s been a while, and this was possibly the first time Q’ing there (according to my Evernote Weinke folder).  I arrived a bit earlier than usual to confirm a few geographic details that Google Maps and my memory were shaky on.  Already there was Straight Up, getting some stretches in, and What-Did’s empty car, as he was out for a pre-run.

Shortly after, What-Did and the rest of the pax rolled in, and at 0515 the disclaimer was given.

  • 25 SSH
  • Mosey clockwise around school, 1/4 of the way
  • Variety of warm-up exercises (in no particular order)
    • Mountain climbers
    • Butt Kickers
    • High-Knees
    • Imperial Walkers
    • Shuffle Left/Right
    • Windmills
    • Karaoke
    • Run-stance-switch squats
    • Run Backwards
    • Mountain Climbers

Found a wall for People’s chair.  Pax, one at a time, bear crawled “down the line”.
Repeat with crab-walks

Ran around back of middle school to car-rider drop-off driveway.  Found some grass for under-over railroad tracks (until we ran out of grass).

Ran around the driveway to the bottom of the hill (that leads up to the upper part of the driveway) for a Jacob’s Ladder (7) – Morning Wood at the top, Burpees at the bottom.

Continue mosey around the school to a nice piece of grass not far from the shovel flag for traditional Jack Webb (1:4 ratio, to 10).

Finish with some Mary:

  • Flutters
  • American Hammers
  • Chop-sticks

TIme’s up.  Head to COT.

Thanks to Backdraft for allowing me to Q.  I look forward to hopefully being a regular on the schedule.  Great work by all pax this morning for a pretty traditional beating.  Until next time…

-old bay

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4 Corners of Body Destruction

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No, we did not do the Body Destroyer for 45 minutes, Birdcage! However, there was consistent feedback that this was a brutally different workout. Welcome to “ya never know what ur gonna get with Straight Up!”

A big shout out to all the men that joined me. I was very, very proud of them, and especially proud of Short Sale, Nomad and Sparky. Seriously, this was not an easy workout. A special thanks to Crawdaddy who helped with the group activities and leading his team. Here is what we did. If you decide to copy it for one of your Q’s, feel free to but you have to invite me because I want to do it again!

I. Beginning: Disclosure mentioned; No FNGs

Theme: First thought on Discipline today:  “It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” (Zig Zigler)

A head’s up that we will have teams. Divided into teams. Advised we will be competing against each other’s team.

2 running lines to warmup. During warmup, ask person you are running next to:

1, If you had unlimited time, what would you consider to be your favorite thing to do with your time?

2. If you had unlimited money, what would you do?

II. Running Warm-up: 2 line Groups 

Gradually moseying around The Ranch/school doing toy soldiers, butt kickers, high knees fast,  one leg hops, side straddles.  

Another thought: “Discipline, for the Christian, begins with the body. We have only one. It is this body that is the primary material given to us for sacrifice. We cannot give our hearts to God and keep our bodies for ourselves.” (Elisabeth Elliot)

III. 2 Circle up Warm-ups around school

First Circle in front of school: 8 merkins, 9 squats, 11 toe raises, 10 second Shoulder Stretch

Second Circle in back of school: 8 SSHs, 8 Ab Bigodas, 10 second Partner hamstring stretch

Meant to read this one to the guys: “The battle of prayer is against two things in the earthlies: wandering thoughts and lack of intimacy with God’s character as revealed in His word. Neither can be cured at once, but they can be cured by discipline.” (Oswald Chambers)

IV. Workout Segment: (Entire Soccer) Field challenges

Team Straight Up vs. Team Crawdaddy

**Reminder that if someone on your team is not finished with the exercise and you are, then join in and do it with them to help them succeed and be a teammate! Do all exercises together as a group; push your team; form is crucial; your captain will make you do it again if you do not do it correctly!

Start in the middle of the field and race to your corner

Corner #1:

7 bropees

20 Parnerkins (Partner Derkins) (each partner has their turn)

(Similar to parts of a 1 legged Hail Mary without the bench) 13 Single leg in the air dips each side; after you go down one, then give the other partner a high five, then go on the the next dip, then a high five, . . . so you want to sit next to each other but in opposite directions

8 Squerkins each

15 Deep Squat creating an X on the way up

Leap frog to the half field line

Plank position crawl (keep your back flat, abs tight) from half field line to the next corner to Corner #2.

Corner #2:

7 bropees

9 Dive bombers (“Under the hedge/fence” and clap one of your partners hand once “under the fence”)

14 Skull Crushers doing at same time with your partner/team

17 alternating lunges each side

Tunnel of Love with your entire Team (no coupon); 2 pass throughs per person

65 imaginary towel hops in unison as a team

Wheelbarrow with partner to next corner cone (switch half way); go to Corner #3 (or back to the mid-field cone if we are out of time)

Corner #3:

7 bropees

19 Canoe Crunches (like Boats to Canoe but no boat and rather row your canoe back “through the water”; doing both sides is one)

14 total Walking merkins – 2 left, then 2 right equals 4; face your partner, do not go the same way. Pass each other every time.

18 Boxing puncher planks (one PAX fist to another PAX’s fist; no pushup)

Plank (10 sec hold) to 6 inches (10 sec hold) – 2X each

Partner carry (Fireman’s carry) to half field line (Parter up on your team and whichever partner has enough in him to do it!). Then switch to . . .

Alternating Broad jumps with partner (pass the other partner on each jump) until corner cone #4

Corner #4:

7 bropees

13 Pattycake (single) Merkins

4 Burpee Squat next to your partner; do at same time

36 Squats

18 Frog crunches (on the ground in standard crunch position, legs bent at 90 degrees in air with insides to feet touching each other only; then with hands in prayer position, reach to the connection point of your feet)

Lunge and reach (10 each side pretending you are picking up a can from a shelf and putting it way up high)

Weekend at Bernie’s to middle of field; switch half way

WOWWY! There were a lot of exercises! Did we make it all the way through all 4 Corners of Body Destruction? Well, . . . almost. I would say both teams had about 2-3 exercises left. It was a close race to the end to see who would finish first. To hard to tell. Until next time, Team Crawdaddy!

V. Mosey back to COT

I encouraged the PAX to focus on being disciplined in all aspects of life, especially their time with God.

“God does not discipline us to subdue us, but to condition us for a life of usefulness and blessedness.” (Billy Graham)

Announcements

Whetstone – consider getting involved; see Rebel (newsletter) if you have questions about it

Praises

Prayer requests.

Sending out into Thursday’s work day and special prayers for the children starting school and for dad’s to be encouraging to their kids for the year.

Thanks for the opportunity, Backdraft! Aye!

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Once again, ya never know with Straight Up!

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Qing is Fun! 

Straight Up! at the Ranch hangin’ with ya. Below is the fun we had!

I missed a 6-29 Q date due to injury so I did a throwback to June 2017 where our theme was Faith.

  1. Disclosure mentioned
    1. No FNGs
    2. Theme: Faith
    3. First thought on faith today:
      1. “It is never a question with any of us of faith or no faith; the question is always in what or whom do we put our faith.” – Author unknown.
    4. A head’s up that we will have partners today and teams
      1. Find a partner of (hopeful) equal athletic ability
    5. During warmup, asked partner:
      1. What do you do?
      2. If you were not working, how would you prefer to spend your time?
    6. Divided all partner groups up into 2 teams: Team Trust and Team Faith

II. Groups – 2 lines

Mosey around close circle with some high knees, side shuffles, figure 8s, toy soldiers.

Butt kickers

Side Shuffles

III. Circled up by Springfield Elementary playground to:

(The next exercise is . . ./Starting Positions . . /Move!/Pause/In Cadence/Pause/Exercise / Recover)

Seal Jacks – 19X

Slo Mo Squats with toe raise – 17X

Parker Peters – 15X

Slow Single Merkins with alternating “Straight Up!” hand & foot raise – 5X

Ab Bigoda (Slo Mo Windmill) – 11X

Slow Carolina Dry Docks – 13X

(Fast) Peter Parker – 17X

Partner hamstring stretch (careful, careful)

III. First Segment: Mosey around Springfield school

A. Mini-competitions

(Did 1/2 SSHs or imaginary towel hop while we waited for our partner and others to finish each exercise)

The Hill: Bear crawl half way up the hill, then

Backwards run to end of circle

High knees up the next (smaller) hill

Wall games:

How many can you do? (pushing your partner)

1. Merkin then touch wall in plank position with one arm, another merkin, then other arm; go to failure; How many did you do vs. your partner?

2. Single leg wall squat each leg for max time; (challenge your partner)!

3. Partner’s People Chair (Partner squats-you are not using a wall but the back of your partner); hold for 45 seconds

“The issue of faith is not so much whether we believe in God, but whether we believe the God we believe in.” R.C Sproul

2 group lines mosey together to hop-scotch squares doing high knees:

Hop-scotch games: (While you are waiting for your turn 1/2 SSHs. After you finish your challenge, move out of the way and do 1/2 SSHs or towel hop until your partner is finished).

Key question: Will you challenge your partner?

  1. Broad jump to the end race
  2. Non-dominant 1 legged hop back race
  3. Race: Backward bear crawl for one block, then high knee and high arm backward run, then backward bear crawl, then backward run, rotating until completed

“Faith is seeing light with your heart when all your eyes see is darkness.”

2 group lines mosey together toward playground:

1. “Skip like a child” for 100 yards

2. Indian Runs: Back to front (somewhat race the other team)

At playground:

  1. Pull up challenge with your partner – Round 1
    1. Max reps good form, legs straight, no cheating

2. The “Burnkin” (new exercise; gotta be there to experience it!) Round 1 –  2 warm-up, then first to 6 between partners

3. Back to pull up challenge Round 2

4. The “Burnkin” – Round 2 – first to 6

5. Back to pull up challenge Round 3

2 group lines mosey together to dumpsters and speed hump:

Sprint challenge vs. your partner:

  1. Sprint #1 to end of soccer field but on pavement next to it
  2. Turn left and walk 25 steps to rest; hang out in plank position after the 25 steps
  3. Sprint #2 to soccer field goal area closer to our parked cars
  4. Did SSHs as we waited for everyone else

Field Work:

Team Trust: passed the 30 lb kettle bell alternating sides twisting to pass it to your teammate behind you. Run to the back of the line when you finish your turn. Each person has to do it 2X. Do Squats while you are waiting in line.

Team Faith: Kick-thru burpees until Team Trust was done.

Once Team Trust was finished: immediate switch

OYO max set Clerkins

Mosey to COT

III. COT

A. I encouraged the PAX to have faith in something to build your character. Explained a bit about my faith.

A man is what he believes.

As we reflect back on what we may have learned last month in our journey in understanding Faith better or increasing our faith, I pray that God has blessed you in your own adventure.

B. Announcements

    1. Whetstone – consider getting involved;
    2. Praises – we are blessed.
    3. Prayer requests.
    4. From Brigid of Gael:

I arise today

Through a mighty strength:

God’s power to guide me,

God’s might to uphold me,

God’s eyes to watch over me;

God’s ear to hear me,

God’s word to give me speech,

God’s hand to guard me,

God’s way to lie before me,

God’s shield to shelter me,

God’s host to secure me.

Lord, we thank you that for all who call on You in true faith, earnestly from the heart, will certainly be heard, and will receive what they have asked and desired. Amen.

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13 HIM stepped onto the Pain Train YHC and Repeat were delivering in the gloom. With no FNG’s present, a quick disclaimer was given.  The thang….

Mosey over to the front of the middle school and the flag poll for COP.

  • 25 SSH IC
  • 15 Windmills IC
  • 3.5 Imperial Walker Squats IC? This was a bad idea. YHC should have practiced the cadence count on this more prior to breaking it out.  After intense mumble chatter…an audible was called
  •  15 Imperial Walker IC
  • 10 Merkins IC10 Mountain Climbers IC

Post the COP, we took advantage of the hill in the driveway.  Start on the right side of the hill….

  • 25 Merkins OYO
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 50 squats
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 20 Merkins OYO
  • **Repeat until we we’re down to 15 merks

***plan was to finish this, but I wanted to hand it over to Repeat (Bad Option)

Repeats Train

Focus was on accountability, one man holding another man accountable, and doing the exercises fully and properly. We partnered up (size didn’t matter).

  • 10 Squats
  • 10 Flutters
  • 10 Burpees

When you and your partner were done, mosey to the next light pole and repeat. When done again, mosey to the next light pole. Continue until the time ran out (felt like forever).

NMM

Not much to add here, but Backdraft did comment that by having WWL at his site that he must have a major announcement.  Maybe similar to his post 7 months ago to let us know that he was expecting his first child.  Well, no major announcement.  Mom and baby are doing well and life will change in 2 months.

Thanks for the honor to lead this fine group of HIMs.

WhatDid & Repeat

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Stinky Morning at the Golden Corral

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Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities.  The group split up evenly with two getting in some extra miles running.  After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:

SSH x20

Imperial Walker x20

Moroccan Night Club x20

Plank

Windmill x10

Next, we took a short jog to the top of the parking lot for some partner exercises.  First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:

CCDs

Flutter Kicks

Burpees

Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash.   A few almost lost their breakfast.

Next, we ran to the church parking lot for a round of Doral 1-2-3.

100 – Squats

200 – LBCs

300 – Merkins

we finished with 50 Moroccan Night Clubs and two rounds of step-ups.

Announcements:

Convergence this Friday at Harris Teeter

Prayers:

Ginsu & M safe travels and new addition to family

Those unspoken

 

Always an honor to serve!

 

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Take Your Kid to The Yard Day

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A moderately cooler morning greeted the PAX as we circled up and exchanged pleasantries.  YHC has gotten the word out that he’d be bringing his 13 y/o 2.0 to the workout and encouraged others to do the same.  It was great to see 4 other young bucks in the circle as well.  Atticus, Chicken Hawk, and Old Bay each had their 2.0 + a visiting cousin (FNG Mogul).  That was all well and great until Vernon arrived and announced “what is this, take your kid to work day”?  No offense was taken but that lit a fire in YHC and it was decided that this would not be a F3 Dads workout.  It might not even be moderate.  Let’s see…

THE THANG

Mosey to COP at back of school.  Old faithful warm-ups in cadence consisting of SSH, Imperial Walkers, Windmills, Merkins, Mountain Climbers, MNC, Plank Jacks, with a plank series thrown in here and there.

Mosey to the basketball goals for 4 Corners of deconstructed burpees.  1st corner – 20 squats.  2nd corner – 20 merkins, 3rd corner – 20 bombjacks, 4th corner 10 burpees.  A simple rinse and repeat was planned but we ended up doing this 3X (crowd pleaser!) due to some Santini chirping.  Good times!

Next we gathered at the brick wall for 3 series of peoples chair and squat jumps.

A few 10 counts were called then we lined up by the curb facing the courts.  Bear crawls to the first light post and back.  Repeat with lunge walks and toy soldiers.

Mosey to the back of the school with the circular drive for what turned out to be Dora 1,2,2.  Partner up and 1 runs while the other starts aggregate exercise:  100 big boy sit ups / LBC, 200 SSH, 200 squats.

6 minutes of Mary led by the PAX.  Completed were various amounts of LBC, Hello Dolly, Rosalita, Flutters, Box Cutters,  etc.

Moleskin

YHC’s oldest 2.0, Captain Snooze, has been attending Saturday workouts this summer.  He’s getting stronger and F3 is helping him develop confidence and an understanding of true brotherhood.  What a blessing!  No better way to raise a HIM than to surround him with just that.  I can’t tell you how much I appreciate the PAX encouraging, joking with, and getting to know my son.  I’m looking at you Pusher, Santini, Old Bay, Chicken Hawk, Cake Boss, Bubba Gump and others.  Snooze wasn’t ready to lead the warm-up this week but his time is coming!

Announcements / Prayers

Read the newsletter.  AO’s changing, new 3rd F group starting, 3rd F Convergence, it’s all in there.

Prayers were lifted for sick family members, upcoming Colombia Mission Trip, and for strong marriages and families.  The summer has flown by and school is nearly here.  Make the most of your time, you don’t get it back.

AYE!

Flat Tire

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Good times at Golden Corral

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The men were gathered, and two of my buddies crossed the Lake to come join me in Tega Cay for the great local of Golden Corral, Kenyan and Whopper.  My boy Whopper got to have his 1st post back in Charlotte since his last 6 months were spent in Texas for work.  Quick and easy disclaimer,  the group split for the standard 5 ruckers and 7 bootcampers. And we took off.

Mosey behind Harris Teeter for our warmup.  We did

20 SSHs – 2 burpees – 20 MNCs – 2 burpees – 20 IWs – 2 burpees – 10 Merkins – 2 burpees – 10 Peter Parkers – 2 burpees – 10 Parker Peters – 2 final burpess

Mosey to the side of that new tire store…I forget the name to the right of the HT.

Lazy Dora

Partner Up

Combined 100 merkins : Partner 1 = 10 merkins while 2nd partner planks. Then switch until 100

Combined 200 LBCs: 1st = 20 LBCS while other holds 6 inches. Switch until 200

Combined 300 Squats: 1st = 25 Squats while other partner holds low squat.  This one hurts by 300..

I asked Whopper to share a little about his experience without F3 for the last six months and he was kind enough to share about what it’s like to have been a man of F3 and then not have those guys to hold you accountable.

Since Lazy Dora skips all the running round two would include plenty.  We started with People’s Chair while the other partner runs around the building.  Keep the runs going when we switch partners and these exercises.

People’s Chair – BTTW – Wall Plank 90 degree hold – People’s Chair – BTTW

Final round, mosey to the front of the Harris Teeter. Lt Dan’s to the 3rd light.  Then bear crawl to the F3 flag.  The final 3 minutes were Ab Lab.

Announcements – read the newsletter!

Prayers shared and raised in the BOM.

An honor to lead!

Royale

 

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DaVinci Cones Redux

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Full disclosure: 6 of the Pax listed above were ruckers and their workout was led by NASA.

Today was the first time I’ve Q’d in a long time. I was a bit nervous, but have worked out all over this AO and sort of know the lay of the land. My Q Lane is more of the Set-It-And-Forget-It variety, and today was no different. With no further ado, here is:

The Thang

Long Mosey to parking lot in front of Old Navy. Circle up for some COP:

SSH, windmills —SLOW (you’re welcome, CSPAN), low slow squats, merkins, downward dog stretches, honeymooner, mountain climbers, peter parkers, freddys, LBCs

Mosey to the Valvoline for some hill work. Sevens or Jacob’s Ladder: merkins at bottom, bombjacks at the top

Mosey to the raised patio the the old Riverbleu only to find the ruckers using the spot, so it was off to Plan B. I had cones set up on the drive, one on either side of the fountain. Each cone listed 5 exercises and the required reps. Do the exercise, run a half lap to the next cone, do the exercise. And so forth until everyone had finished the circuit. Exercise were as follows:

Cone One:

  1. Slow Squats (20)
  2. Curb Dips (20)
  3. Mtn. Climbers (20 d.c.)
  4. Curb Derkins (20)
  5. CDD’s (20)

Cone Two:

  1. Imperial Wlkrs (20 d.c.)
  2. Jump Lunges (10/leg)
  3. Freddy Mercurys (20 d.c.)
  4. Flying Squirrels (10)
  5. Peter Parkers (10 d.c.)

Then we made our way to the Rivebleu raised patio for the following:

Divide up into groups of 3. First man runs the stairs, does 5 burpees, runs down the back stairs and back to the group while 2nd and 3rd man do squats. Then repeat with 2nd and 3rd man.

By this point, it was time to mosey back to COT for a couple minutes of ab lab. Freddys, Crunchy Frogs (demo and cadence from WitchHunt), LBCs.

Announcements:

Children’s Attention Home: Q or post to support these great kids who are victims of circumstance and are in need of positive male role models.

Delta signups have begun! Reach out to Wild Thing if you’re interested in joining a LKW team.

Prayers for pregnant Ms, for family struggling with addiction and recovery.

Moleskin

At COT,  I shared that today, 7/28/17 would have been my late father’s 75th birthday. In 2001, he died  of a massive heart attack at the age of 59. My father was a good man. A loving man and unfailing provider for our family. But he had personal struggles. He was an alcoholic. A workaholic. Never exercised. Attended church sporadically, especially during my years at home.

My dad didn’t have what I would consider close friends or a strong social network. He had a family, a career, a mortgage, two kids who stayed out of trouble. But he always struck me as lonely. Isolated. I daresay alcohol use was his way of self medicating: his way of trying to fill a hole and mask his feelings of isolation.

I am grateful to write here that I am not an alcoholic, although there was a time in my late 20s that I was definitely auditioning for the part. No one will ever accuse me of being a workaholic (though I do work hard). Though I may not eat the healthiest diet, I do post at workout consistently between 4 and 6 days a week.

But, perhaps most importantly to me, I have gained a strong network of men who support and encourage each other to become better.

My life is on a completely different trajectory.

I am not alone. I am not isolated. I am a grateful part of this community, and I thank each of you for being a part of my life.

TClap |
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