Tag: MASH

Stairway to Heaven.

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Drove the site to make sure I located all the stair that I saw on google earth. We are fortunate to have several churches near the AO. There are 5 set of steps.

Showed up to find at least 7 Pax waiting in the parking lot. Soon as 5:15 hit gave disclaimer and we started to mosey to high Knees, to regular, to butt kickers, to regular. Circle up to warm up with
Imperial Walkers, Moroccan nightclubs, slow Moroccan Nightclubs, Windmills slow and fast.

Mosey near First Baptist to utilize that beautiful stair case leading to there

All exercise are done in cadence
Squats
Run to steps bear crawl up steps and crawl bear down
Over head claps
Run to steps bear crawl up steps and crawl bear down
LBC’s
Run to steps bear crawl up steps and crawl bear down

Mosey to another set of steps

Lunges
Run up one side of the steps and back down
Plank step up on curb
Run up one side of the steps and back down
Big boy sit ups
Run up one side of the steps and back down

Took a min to rest and talk about Growth. We are constantly growing in our spiritual life, home life, work life

Run to Fort Mill church of GOD

Calf raises
Cross the street to lunge walk the steps up and reverse lunge walk down
Plank shoulder taps
Cross the street to lunge walk the steps up and reverse lunge walk down
Freddy mercury’s
Cross the street to lunge walk the steps up and reverse lunge walk down

We had to watch the last rail it was not attached well

Same parking lot

Foot taps on the curb
Run up another set of steps and back down.
Carolina dry docks
Run up another set of steps and back down.
American Hammers
Run up another set of steps and back down.

Took a min to rest and ask about Growth in the lives, where they need growth.

As we ran up and down the steps I noticed some nice new picnic tables that where perfect for dips so we did a round of dips

With time still looking good and thanks to a Barry Manilow- Anchor man Q that I attend at this AO in the past, we did a snake run up and down steps on Fort Mill church of GOD.  10 times.

Time to mosey back to COT up another set of steps with a pit stop at First Baptist as asked              Barry Manilow to lead us in makhtar n’diayes.

Circled up for announcement and prayers.
What a great way to start your morning with 20 other Pax. Always grateful to be able to lead.

 

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Building blocks which start with grains of sand

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As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn’t plan for that portion of the workout…which is very normal.  I quickly became distracted, as I typically do as well, only to find I had showed up at the AO with no message plan…to be continued.

Standing and waiting for the PAX, up strolls Magnum – fearless leader of the AO. Soon to be followed by MASH and then Weezer (although YHC had noticed Twister’s car but no Twister). YHC commented that although the Yard is a moderate workout site, the plan was to step out of the comfort zone today and push yourself just a bit which the workout would accommodate of course. Quick disclaimer and off we mosey’d with some butt kickers and high knees. We circled up and did the following:

  • SSH x25, 2 burpees
  • Low slow squat x10, 2 burpees
  • CDD x20, 2 burpees
  • Plank jacks x10, 2 burpees
  • Cherry pickers x9, 2 burpees
  • Overhead claps x25, 2 burpees
  • Extra shoulder stretching, downward dog and honeymooner to wrap up

The Thang!

Didn’t go far as YHC explained the progression workout getting ready to be unleashed.  Here’s how that went down…  After each of the below items, we were going to run down the hill that exits from the school from the main front doors, then backwards run up the hill (quadzilla style), then run the rest of the way back to where the exercises would be performed.

Once the original 4 finished the first 10 bombjacks, we were joined by Twister and Spartacus who had returned from their 3.2 mile pre-ruck – perfect timing!

  • 10 bomb jacks, then run, then come back and wait for the 6 before the next exercise
  • 20 step ups (10 each leg), then the 10 bomb jacks, then the running and waiting for 6
  • 30 dips, then 20 above, then 10 above, run…you get the point
  • 45 (because 40 didn’t make sense) calf raises – 15 out, regular, in; then 30, 20, 10…
  • 50 SSH, then 45, 30….

Now that the PAX had a nice base sweat going, YHC decided it was time for a short “10 count” via the message portion of the program.  As YHC was running up and down the hill, I noticed all the ant hills and how those little guys were working together to build their homes.  Similar to how we as PAX and HIM structure our lives and communities – grain by grain, brick by brick.  We have to start somewhere and if that’s a grain vs. a brick, it’s still momentum and growth.  We need to rely on whetstones for growth (spoiler alert for soon to follow QSource) as well as shieldlocks.  We can’t do this alone and shouldn’t have to do it alone – just like the little ants, they have their own PAX for support and foundational building.  Last I checked, none of us have this figured out so who better to lean on than your fellow brothers!  One step at a time, one grain at a time….sometimes one “close your eyes” leap!

Next station stop was over by the basketball hoops where we got to sharpen our merkin skills.  After each set of merkins, we ran down to the last basketball hoop and back.

  • 15 regular merkins
  • 15 wide arm
  • 15 diamond
  • 15 decline
  • 15 ranger
  • 15 incline

That’s 90 total these PAX crushed in a matter of minutes.  This left us about 4-5 minutes of MARY where we went around the horn for each PAX to call and count their own exercise.  Off to COT after MARY where we counted off, name-o-rama, and announcements.  Prayers for the PAX parents, friends and 2.0s.  5 of the 6 of us were able to make it over for QSource for further discussion on Whetstone!  Great work and always a pleasure to lead and be part of the early morning gloom (even though it was nice and sunny!).

Shady

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FACT: The human body will not melt in the rain

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9 strong at The Ballroom, a place that typical brings crowds in the 20’s. I can’t explain the low numbers, I love my BCs.

I can only assume it was one of 3 things:
1. Hatred for the Copa Cabana
2. Rain
3. Blame it on Lola (she was a showgirl)

The thang:
mosey to the lot on the other side of the track, line up on the side of the lot
10x weed pullers, 10x SSH, 10x windmills
back and forth across the lot
high knees, butt kickers, soccer knees, squat walkers, windmill walkers, toy soldier, karaoke L, karaoke R, knees to chest, imperial walker walker, power skip x2
mosey to the track, 50% down the straight away, 75% around the corner, sprint down the straight away

mosey to the gym wall
wall sit, ends bear crawl to end of curb and LLS, all 2 at a time, then bear crawl back to the wall.
pop out burpees x2 from both ends
plank on curb, walk left, walk right, merkins and 10x plank jacks
wall sit w/ overhead claps
pop out burpees again

mosey across the bridge for some cover next to the field
Matt Foley, 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20
10x LBCs, 10x SSH, 10x hello dolly, 10x seal jack, 10x dips, 20x line hops, 10x freddie, 10x merkins

mosey across the bleachers, the wet, slippery bleachers, 10x dips along the way, and back to the front of the school
PAX blind picks 4 of 1-6
5. 10x hillbilly walker
2. 10x mahktar n’diayes
3. 10x donkey kicks
1. 10x shoulder taps
(jump squat and MNC not picked)
10x LSS, 10x CDD, 5x burpees, 10x monkey humpers, 10x donkey kicks, 10x burpees, 10x Travolta, 10x bombjacks … COT

looks like we made it,
Barry Manlow

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1+1=Terrible Downpainment

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19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.

Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.

The Thang

Full Disclaimer

Mash on Q – Mosey out

COP – lots of chatter here…I may have been contributing

SSH

Moroccan Night Clubs

Windmills

Merkins x 15 (YEAH!)

Mosey to gravel lot and partner up

Dora 1,2,3

100 Merkins

200 Flutters

300 SSHs

Pusher on Q – Mosey to hill

Bear crawl up hill – #turrible

Dirty McDeuce powered by Halloween Candy

Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;

All exercises IC x 12; Calories are based on “Fun Size” portions

Starburst (40 cals) – Squats

Skittles (63 cals) – LBCs

M&Ms (73 cals) – Wide Arm

Take a lap

Kit Kat (70 cals) – Jumping Lunge

Snickers (80 cals) – Flutters

Twix (80 cals) – Carolina Dry Docks

Take a lap

Reeses Cup (90 cals) – Bomb Jacks

Baby Ruth ( 85 cals) – Freddy Mercury

Butterfinger ( 85 cals) – Diamond Merkins

Take a lap

York Patty ( 50 cals) – Burpees

Crunch ( 60 cals) – Rosalita

Hershey ( 63 cals) – Burpees

Mosey Home

 

Moleskin:

  • Happy #Respect Birthday to Mash
  • Christmas Party on 12/1/18
  • Pre Christmas Drop In on 11/2/18 with Shady at Armor Artis
  • Be a HIM in your community…lots of examples were shared
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The Encore at Slowburn

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What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.

Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.

The Thang,

Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO

Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO

Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks

Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run

Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees

Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.

Looks like we made it,

Barry Manilow

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Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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Moderate? Is that french for ‘burpee’?

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With no inspiration hitting me at home, YHC decided to show up and see what the AO would speak to me today.  It was angry and made us do stupid things.

Mosey, warm up with burpee countdown between exercises.

Mosey down the hill to the playground at the elementary school where we counted off into groups and did round robins of swing crunches, LBC’s and mountain climbers twice.

Then over to the wall for some relaxing wall sits and a couple bttw.

Who doesn’t love running in circles?  Partnered up and while partner ran lap, 2nd Pax did LBC’s, WAM’s and CDD’s – flap jack at each lap.

Back over to the middle school hill for 10 bomb jacks, run up the long windy hill and 10 more at the top.

Fairly gassed at this point I heard the words ‘Jack Webb’ in the wind so we did that too.

Mosey for a close of Mary and COT.

As always, an honor to lead the men of F3.  Thanks for being there.

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Impact on the Yard

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It was a blessing today to Co-Q with my 2.0 and experience him stepping up to help lead the Pax through all his self-doubt and anxiety as we have all experienced when we were asked to step out of our comfort zone.

After many challenges of getting him to think through a plan, a sleepless night and pure unadulterated anxiety… he ultimately stretched the Pax out and completed 5 rounds of COP exercises with perfect voice commands to command the pax.  With  no Weinke in hand no less.  #Impact

The message:

We spoke about impact.  We spoke about impact from the perspective of the impact we have on others and thinking about what do we want others to say about us at our own funerals.  What Impact do we want them speaking about? But we also spoke about those things that have an impact on us.  As unpleasant, vulnerable or difficult as they are we need to recognize those things that have a positive impact on us (i.e. F3) and keep doing them.  Keep going and letting them have their impression on us.

The Thang:

Mosey to side parking lot for some stretching and COP lead by Shin Guard

COP included

  • Merkins
  • Squats
  • Moroccan Night Clubs
  • LBC
  • Mountain Climbers

Mosey to Basketball lot

Rugby Sprints including CDD, Merkins, Flying Squirrels, High Low Flutters

To the wooden tree boxes split into 2 groups group 1 doing or toe touches x2 rounds Dips x 2 rounds and Irkins x1 rounds and group 2 running while group 1 does exercise.

Mosey to wall for some wall sit, bear crawl indian run x2 then some other fun wall activities.

COT

It was a pleasure to lead today and I’m very proud of my 2.0.  Aye!

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If you build it, they will come..

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The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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