Conditions clear and very cold…around 33 degrees at kickoff
Disclaimer
Quick discussion on the combo workout and modify as needed
and walk off…about half had rucks…make large pile of rucks…near Office depot
Warmup-O-Rama
Partner up
Partner 1 run .33 mile, partner 2 does exercises…and then flapjack
Round one ruck curls, ruck upright rows, ruck curls, ruck upright rows…each partner got 4 turns at running…mumblechatter stalled…it started to suck…so as a good Q, I made bad into worse…
Partner 1 run .33 with ruck (crowd pleaser) while other partner exercises…and then flapjack
Round two squats, LBC, squats, LBC
Mumblechatter quickly turned into “bitching”…
Same partner, smaller lap, flying squirrels for each
8 posted to the Fort Mill High Track looking to get a little faster despite the cooler temps.
The Thang
Warmup Mile
800 at 10k pace
400 easy
400 at 5k pace
400 easy
Rinse and repeat for 35 minutes
1/2 Mile Cooldown
Stretching/Ab work with Laces In
COT and BOM with Laces In
Announcments – Plastic Bag Collection, Bring turkeys to workouts this Saturday/11:30 meal with Paradise, Christmas Party get signed up ASAP, Thanksgiving Day Convergence next Thursday at the Ranch 0600, Joe Davis Run
Thankful for this group and what it has done for me. Get those guys out to the Convergence next Thursday that NEED F3 in their life.
17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.
Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:
(Really) low (really) slow squats X 10 in cadence
Windmills X 10 in cadence
Hillbilly walkers X 10 in cadence
Peter Parkers X 10 in cadence
Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.
Right leg up for 1-leg downward dog
Keeping leg up, go to plank, drop to 6”, back to plank, back to downward dog (X 5)
Swing right leg forward into lunge, then come up into high lunge for thighmasters (X 10 in cadence, a real crowd pleaser)
Moving through plank then side plank (right arm up), flip over into back plank
10 count with right leg up
10 count with left leg up
Flipping to side plank (left arm up) then to plank, bring left leg forward into lunge for more thighmasters (X 10 in cadence)
Hands down, press back into downward dog with left leg up
Repeat downward dog/plank/6”/plank/downward dog cycle (X 5) with left leg up
One final downward dog
Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.
The Thang
Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.
The exercises were:
Lap 1: broad jump with 5 yard side shuffle, back and forth for 30 yards
Lap 2: 2 Carolina dry docks, then flip over and do 2 double-count crab cakes, moving laterally 30 yards
Lap 3: lunge walk for 30 yards with 5 jump squats completed every 10 yards along the way
Lap 4: bear crawl for 30 yards with 10 LBCs completed every 10 yards along the way
Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.
Announcements
Bonsai needs a sub Q for Saturday at Alcatraz, and encouraged the PAX to go to the Fort at WEP anyway because Olive will be there.
Thanksgiving convergence coming up on Thanksgiving.
Bring frozen turkeys when you post on the 18th.
Beacon is collecting plastic bags to make beds.
Christmas party December 1.
“We should really have something like a newsletter that contains all these announcements and goes out at the beginning of the week. That would be really nice.”
Praise and Prayer
CSPAN noted that 30% of posted PAX were missionaries, which is a praise and a good reminder to pray for missionaries, their ministries, and their families.
Prayers for Trucker’s family as they deal with two losses in the family.
Veteran’s Day is Saturday (following Marine Corps birthday on Friday). Praises and prayers for those who have or are serving (and good reminder to reach out to and thank veterans in your life).
Prayers for families and relationships
This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.
And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.
Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.
A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.
Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top
We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.
Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.
What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary – the perfect type type of gloom that we love to work with.
Men start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning. I bet they felt differently after words.
Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .
It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.
the Thang
Partner up
partner 1 pull ups AMRAP while partner 2 runs around the playground perimeter.
Repeat three times
After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.
Maximus then turned it over to Royale
Mosey into the grass circled up and picked new partners
Lazy Dora
No running, consists of the following exercises that are rotated between the two partners until you get to the combined number .
100 merkins
10 each while other partner planks
200 Squats
25 each while other partner holds low squat
300 American hammers single count
30 each while partner holds 6 inches
This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ” from Jocko Willink’s most recent book. I shared his video about the book above. It’s one of my favorite short motivational videos on YouTube!
The next evolution involved a nice little hill for 11’s
Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.
Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.
We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.
finally spent the last two minutes doing as many as you can burpees – real crowd pleaser
COT with FNG naming, Gomer, Ghost Rider and Chop Block.
With the temp hovering right at about 40 degrees, the PAX were reluctant to leave the warmth of the vehicles. One by one they emerged, ready to get better together.
Warmup
Windmill – slow – 10 I.C.
Sitting Squat stretch 10 count
shoulder stretches
Mountain Climbers – 20 I.C.
Little Baby Arm Circles – 30 I.C.
SSH – 25 I.C.
Mosey to the parking lot with the football field painted on it
The Thang
Bear crawl to the 25 yard line. Stopping every 5 yards to do merkins, increasing by 5. (5, 10, 15, 20,25)
Crab walk back, stopping to do LBC’s every 5 with an increment of 10. (10,20,30,40,50)
10 count
Suicides to the 50 yard line, every 10 yards. (10,20,30,40,50yds)
Circle up and asked several PAX to name everyone present. We had success so 10 burpees were done OYO in celebration.
Mosey to the bottom of the hill near the football stadium
Partner up for DORA. Partner runs to 4th light pole up hill while other partner does exercise.
100 Dips
200 Monkey Humpers
300 Flutters
10 count and a brief word about “control”. Seceding our control to the one who is really in control.
Run to the top of the hill
20 Calf raises
20 Calf raises toes in
20 Calf raises toes out
Mosey to COT for some Mary
Dying cockroaches – 20 I.C.
Superman + announcements
Honeymoon/Downward dog stretch
Boats and Canoes until time
Great work today gentleman. It’s an honor to lead.
4 boot campers and 6 runners posted at Laces In/Out this morning. The cool temperature was perfect for a hideous beat down. We did hill work because was today’s message was focused on overcoming inertia.
The Thang:
COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Freddie Mercuries(15x)
Mosey to the hill near the stadium to add inertia and do the following exercises.
100 Yard Dash
Jumping Squats (2x)
Big Boy Sit Ups (3x)
Pepper Grinders (4x)
Burpees (5x)
LBCs (6x)
Sumo Squats (7x)
Heels to Heaven (8x)
Dips (9x)
Calf raises (10x)
Merkins (11x)
Penguins (12x)
Ruby runs with the following exercises: Flutters (15x), Rosalettas (15x), Swimmers (15x), Calf Raises (30x).
Moleskin:
Why do we sometimes struggle to answer God’s calling and purpose for our lives? Does our own inertia stop us?
Paul initially was filled with hesitation when he was called to God’s mission field. In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”
Paul eventually pushed through his inertia and fulfilled his mission. Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong. Answer when God calls on you to fulfill His mission.
6 Veteran PAX joined YHC on a humid a.m. @ Laces In to take on the compound of FMHS as we know it!
Brief Disclaimer with no FNG’s so we Moseyed:
COP- A solid running loop around the large parking lot led us back to under the lights for some dynamic exercises to warm-up. Didn’t need too much as our bodies were already feeling the humidity. (Is this really October?)
IW’s, WM’s, HW’s, LSS’s, Honey Mooner stretch, MH’s, Plank Jacks. All followed by some leg stretches as the PAX were not aware we’d be getting a little running in! #Trucker would’ve been pleased as we held off on the SSH’s! (For Now)
The Thang:
Mosey over to the Band practice parking lot to meet our friend DORA 1-2-3.
DORA:
Partner running from Light Pole to Light Pole across parking lot about 100+ yards-
100 Moroccan Night Clubs
200 Squats
300 SSH’s which the PAX grumbled ‘there they are’.
Since the Award Winning FMHS Band wasn’t practicing this early we took advantage of the space and re-booted another DORA 1-2-3 into a round of Abs Lab.
50yards this time with-
50 Flutters
100 LBC
150 American Hammers
With time on the clock we Moseyed over to another parking lot that had a perfect resemblance to a baseball field. With MLB playoffs in full swing and the Yanks taking down the Tribe the night prior we played our own game of baseball. Stayed as a TEAM unit and ran the bases. @ each base was an exercise.
1st base- 10 Burpees
2nd base- 20 CDD’s
3rd base- 30 Dips
Home plate- steal and sprint to home with 40 calf raises.
Mosey towards COT and finished time with Abs circle.
COT:
Met up with Maximus & Mcguyver from Laces Out (who got a solid 6 miles in)
Announcements:
Joe Davis 5k
Prayers/Praises:
California Wild Fires
October Breast Cancer Awareness
F3 and what it has done for PAX (personal growth)
Staying safe on the roads during running/training for the upcoming races.