Quick Adjustments at Quagmire

2018-01-22Leave a comment

QIC: Jedi
When: 01/22/2018
Pax: Bart, Bones, Cornhole, Falcon Crest, Flea, Jedi, Nutshell, Royale, Sparkle, Tater, Wolverine
Posted In: Quagmire

It was a cooler morning than anticipated when YHC rolled into Quagmire to set up the day’s activities. As soon as I got there, I realized my original plan wouldn’t work because there were two semis parked in the middle of the ideal workout space. But, I’m flexible, and quickly made adjustments to the weinke to accommodate, then drove off to meet the other PAX.

Ten HIMs beat the fartsack (and, to their dismay, failed to check the Twitter machine) to post this morning. As the clock ticked to 0515, a brief disclaimer was disclaimed (“You will go upside down today, so modify as necessary…and be sure to breathe”), and off we went for a mosey through the parking lots with some knees to chest, high knees, and toy soldiers before circling up outside Books-a-Million for a short COP.

COP

10 Windmills IC

20 Moroccan Night Clubs IC

15 Merkins IC

Quick stretch in downward dog then honeymooner, with some side to side low plank (6″) work and a brief battering ram for good measure. Recover to our feet and mosey to the red balls for some more warm up.

Originally, YHC was going to call this the “Paula Abdul” burpicide, but the lyrics to “Opposites Attract” actually say “two steps forward, two steps back,” which gets you nowhere, and that’s unacceptable. So, it went nameless. But, we did what worked out to two burpees and five LBCs at every ball (ten balls total), running forward two balls, do two burpees, then back one ball, five LBCs, etc., all the way across the front of Target. Lots of mumblechatter that this didn’t feel like just a warmup. But we were warmed up by the end, so the title fit.

With the six in, quick mosey to the (semi blocked) roadway between Target and Home Depot for

The Thang

Partner up for a Dora inspired, wall dependent workout. Partner one ran across the street to the broad wall facing Home Depot to complete two wall walks (plank to BTW to plank; aka “wall worm” in the exicon, but it’s one of two definitions, so wall walks was preferred). Partner two found a spot on the Home Depot wall to complete as many reps as possible of the prescribed exercise, When partner one returned, switch places, keep counting reps for a cumulative total.

Exercise breakdown:

100 air humpers with feet on wall (aka “glute bridge”)

200 Rockette chairs (Peoples Chair with alternating leg kicks, single count – it’s a good burn)

300 sit ups with straight legs up the wall (try to touch your toes!)

400 plank wall taps

500 calf raises

All groups made it to the calf raises, but no groups got through all 500 reps (that’s a lot of calf burning) before time demanded a quick mosey back to COT.

Announcements

Read your newsletter
Rooster was fun; keep an eye out for other CSAUPs coming up, like the Yeti on Feb. 24 (make an 18-man team if you need to, but try to be a part of it)
Read your newsletter

Praises and Prayers

Tater’s a grandpa (but he doesn’t know what to call himself). Grandson Fletcher was born at 32 weeks, so he’s in the NICU. Prayers for Fletcher and his parents.
Royale’s mom’s surgery went well; prayers for full recovery
Royale’s aunt was bit by a dog, so prayers for recovery there too
YHC’s in the middle of leading another missionary training that has been filled with bumps; pray for peace and wisdom

NMM

I didn’t get to share this at the end – I’m bad about actually having a message during the workout. The words come later.

My word for 2018 is “deeper” – deeper faith, deeper relationships, digging deeper, etc. It seemed innocuous enough when I chose it, but this past week has showed me that it is anything but. In my role of training and equipping new missionaries, I spend countless hours putting together week-long training events that directly affect the lives of people looking to live long-term in cross-cultural ministry. I love what I do, and though I’ll admit that there’s no perfect program, I think we’ve built a pretty good thing here.

So naturally, it’s extremely frustrating when I have to change things, especially last minute.

Like when it snows and the city shuts down on the first day, and I have to somehow provide food and transportation to 11 people. Or when I have to cram a 5-day training into four days without going outside the 9-5 schedule because of childcare constraints. Or when I have to teach somebody else’s session because the presenter has to attend to a family health issue and the backup presenter is out of town. Technology issues, schedule issues, supply issues, the list goes on. Just when I think I’m making progress (two steps forward), something happens and I need to change something (one step back). I feel completely out of control.

All I can do is trust God.

God answers your prayers, but it doesn’t always happen the way you expect.

More trust. Deeper faith.

I’ll let you chew on that.

-Jedi

TClap |

Light Pole Lane – a Colosseum BB for 10/24/17

2017-10-242017-10-24Leave a comment

QIC: Dark Helmet
When: 10/24/2017
Pax: Backdraft, Bonsai, Dark Helmet, FEMA, Fire Marshall Bill, Long Shanks, macgyver, Nomad, Nutshell, Power Hog, Sparkle, Trucker
Posted In: The Colosseum

Well… it was another day in paradise at The Colosseum.

THANG:
Mosey lap around the pickup loop in front of the school, then circle up at the end of “light pole lane”. I don’t know that I’ve ever heard anyone call it that, but those that have posted there know exactly what I am talking about, I think. We partook of some normal warm-up goodies like Squats, Windmills, Merkins, Moroccan Nightclubs, SSH, etc…

Next it was 1 burpee and add a burpee at each light pole until we get to the end and meet me there, plank for the 6. Then for no fun, we did a few burpees in cadence, which is, I am told, the proper way to do them.

Then we moseyed down the entrance road to the cross street of Patricia Ln, which is about the halfway point between the top of Dave Gibson and the left turn onto Light Pole Lane and to the schools. (If that makes any sense at all) Here, we played “it pays to be a winner” and we hoofed it to the top of Dave Gibson and pack to Patricia as fast as we could. MacGyver (shocker) was the winner, so he got to pick the ab exercise. 30 flutters… Then second place picked the direction to run… up the hill or down the hill… Naturally (I think it was Backdraft who picked) we went up the hill… #choosetheharderthing … then we bear crawled back for the 6.

We repeated this nonsense until about 0552, then we ran down to the corner of Light Pole Lane for a little ab work and an AYG sprint back to COT.

NMM:
A couple of thoughts:
1. Light Pole Lane is longer than I thought and I nearly killed myself trying to stay ahead of Pax until I finally ran completely out of gas and nearly splashed merlot.
2. If you are at a workout with MacGyver, he will most likely be The #King
3. If you are at a workout with Backdraft, he will most likely choose the harder thing, and will push you to do the same.
4. If you are at a workout with Longshanks, he will most likely talk a lot of crap, but he will do it while he is helping you along and making sure you ok. He does that part quietly because he has a rep to maintain.
5. If you are at a workout with Sparkle, he will most likely push harder than you.
6. If you are at a workout with Trucker, he will most likely fake complain a lot, but push harder than you.
7. Finally, if you are at a workout with me, you are not the dumbest guy there, so you got that going for you… which is nice…

Helmet, out.

TClap |

You don’t have Control

2017-10-23Leave a comment

QIC: Royale
When: 10/20/2017
Pax: Baywatch, Bones, Cha Ching, Cobra Kai, Cornhole, DaVinci, Deflategate, Gekko, Halfshell, Homebrew, Jedi, Mainframe, Nasa, Nutshell, Royale, Sparkle, Tinsel, Wild Thing, Witch Hunt, Wolverine, World Wide Leader
Posted In: The Swamp

Friday mornings are my favorite. Back at the place this whole F3 thang all began for me. The men started gathering, and by 5:14 it was a large group…but no one that wanted to ruck…so NASA got to join the bootcampers. I’m sure he was ready for his Q, but lots of guys were probably holding back for the Capital Ruck Tour on Saturday night. 20 PAX with me, so a quick disclaimer and we’re off.

A little dynamic warmup on our run with high knees, butt kickers, side shuffle. Made our way to the back parking of the old River Bleu.

COP: 15 IWs – 25 MNCs – 25 SSHs – 10 LS Squats – 10 Merkins – some yoga stuff – 15 planks jacks – 10 Parker Peters

Mosey over to the Fountain to put in some work

3 rounds of following:

10 Step Ups each leg

20 Durkins

30 Dips

quick 10 count time to mosey.

Move to the red balls for Burpicides

Shared a quick word around Control. See Moleskin.

run to each ball – 3 burpees – run back all the way down to the other side

Read to write, hard to do. After a FEW 10 counts time to mosey again.

Made our way closer to the COT, stopped at a nice patch of grass.

I saw someone had pulled out the Jack Webbs this week, it had been too long…

Jack Webbs to 10

Back to COT:

Ab Lab with American Hammers – Freddie Mercuries – LBCs

Announcements – Praises – Prayers

Moleskin:

I had something to share planed for the PAX. But on the way to the workout I was listening to the radio. Not something I normally do. A song came on by Logic. It’s posted here. Popular song about depression and suicide. My nephew had previously shown me the video. That morning it almost brought me to tears. I modified my message about control. The trials of life and heartache of loss or depression show us many ways that we are not in control. That even when things are good we can feel like there are bad. Give that control to God and ask him for guidance.

Too many kids I’ve been hearing about locally that have lost that control and found no other way out than suicide. We should be those men making a difference in kids lives so they know there is another way. Start with your own kids. Talk to them about life, and pain and failure. Let them know that everything’s not perfect like social media makes it out to be. Tell them about your failures and how you overcame them. Just talk…

An honor to lead,

Royale

TClap |

Mary Go Round at the Colosseum

2017-10-06Leave a comment

QIC: Sparkle
When: 09/26/2017
Pax: Charbroil, Deacon, Frat boy, Fun House, Geeves, Ginsu, Javert, Jekyll, Maximus, Mr Jenkins, Nomad, Nutshell, Peabody, Seacrest, Sparkle, Straight Up, Sugar Daddy, Tesh
Posted In: The Colosseum

Warm up:

20 x -SSH

20 x MNC

15 x Windmill

10 x Merkins

Plank

Honeymooner

Downward Dog

15 x Mountain Climber

15 x Squats

The Thang:

So after some short sprints and side shuffles through the parking lot, we partnered off. Then a word on leadership.

Leadership doesnt have to happen alone! Just like your partner during the workout a partner in life can help you be the leader you are meant to be.

And the Mary-go-round begins…..

Each round consists of doing one exercise followed by a lap around the parking lot. Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round. Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.

Round 1:

10 x Freddy Mercury

10 x Rosalita

10 x Protractors

Round 2:

10 x Crab Humpers

10 x Carolina Dry Docks

10 x Flutters

Meet back at COT for announcements, prayers and praises.

Thanks for all the support PAX for my VQ!

A great time was had by all!

Announcements:

-Invergence Friday

-Convergence Saturday

Prayers of PAX:

-Family who lost father due to fire ants

-Missionary family resolving paperwork stateside to return to Asia.

TClap |

JEEVE’S GROWN MAN GAME OF THREE SQUARE

2017-10-04Leave a comment

QIC: JEEVES
When: 10/03/2017
Pax: Ginsu, Greenwave, Jeeves, Nutshell, Package, Pusher, Snaphook, Sparkle, Sugar Daddy, Tesh
Posted In: The Colosseum

Warm Up Mosey to the Warm-up circle, exercises in cadence

Side Straddle Hop (20, four count)
Imperial Walker (20, four count)
Low Slow Squat (20, four count)
Wind Mill (20, four count)
Hillbillie (20, four count)
Merkin (10, four count)
Peter Parker (20, four count)

Mosey around the parking lot

We counted off into three groups and split up to each off the three squares.

Square 1

Merkin – OYO 15
Hello Dolly – OYO 30
Carolina Dry Dock – OYO 25
Star Jack – OYO 20

Once each square was completed we went into 15 yards of frog jumps, then 15 yards of bear crawl and lunges back to the starting line.

After the first station, we did Moroccan Nightclub until the six was in.

After a 10 count, each group rotated to the next square

Square 2

Big Boy Sit-Ups – OYO 25
Shoulder Taps – OYO 40
Diamond Merkins – OYO 15
Squats – OYO 25

More frog jumps, bear crawls and lunges.

After the second station, we did overhead claps until the six was in

Discussed the October 3^rd F theme of Control and its definition

Square 3

Flutter Kicks – OYO 50
American Hammer – OYO 50
Mountain Climber – OYO 50
Side Straddle Hop – OYO 50

More frog jumps, bear crawls and lunges.

After the third station, we did curb step-ups until the six was in

Discussed control and Jeremiah 29:11

Mosey over the a nice little hill and got into partners. We did 200 LBCs with rotating partners running the hill.

Mosey back to the squares. Due to one Pax being late he picked his favorite square and we all completed Square 2 together. More frog jumps, bear crawl and lunges.

Mosey back for COT

Discussed Control and Matthew 6:34

Jeeves’s full VQ is in the books! Glad to have that over!!!

TClap |

Bullpen

2017-09-192017-09-19Leave a comment

QIC: Jekyll
When: 09/19/2017
Pax: Bob the Builder, Dark Helmet, DixieChicken, Frat boy, Javert, Jekyll, McGuyver, Nutshell, Peabody, Shady, Tesh
Posted In: The Colosseum

Perfect morning in the Gloom. Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum. APB for DP. ‘mon back. Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

lunge walk in between and 3 merkins at each Column
Bobby Hurly in between and 5 Carolina Dry Docks at each column. #sneakygood

Mosey to small parking lot by football field. Sidebar- I doublechecked and gates are locked. Lots of pain available behind the gate. need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle. Pax divided into 4 groups. Do exercise, do burpees in middle out to next corner. Rinse repeat circuit 3x

Corner 1: LBC= 20
Corner 2: Dying Cockroach= 20
Corner 3: Freddie Mercury=20
Corner 4: American Hammer=20
Middle: Burpee= 5

Sprints- 50 yard dash x8

First several: 70%-80%
Next group 50%
Final 4: Max Effort

COT

Naked Man Moleskin:

Great effort today. Discussed leadership in form of Volunteering. Also discussed Max effort. Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today. Continued prayers for Hurricane recovery. Also one that I forgot at COT- a family friend undergoing a masectomy today. Bob the Builder with a great takeout.

TClap |

Brickhouse VQ @Poopdeck

2017-09-11Leave a comment

QIC: Brickhouse
When: 08/31/2017
Pax: Austin Powers, Copyright, CSPAN, DaVinci, Flea, Flux, Homebrew, Jedi, Kenyan, Nutshell, Peg, Qbert, Royale, Shakespeare, Sparkle, Tinsel, Vandelay, WitchHunt, Wolverine
Posted In: Poopdeck

Less rainy than what they called for.

Disclaimer

Off for a mosey

warmups

4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

TClap |

Eclipse at the Colosseum…Rock Hill Rip-off

2017-08-22Leave a comment

QIC: Maximus
When: 08/22/2017
Pax: Atticus, Bonsai, Greenwave, Ham, Javert, Jekyll, macgyver, Maximus, Mr Clean, Nomad, Nutshell, Rebar, Shady, Sir Topham Hat, Snap Hook, Sparkle, Spoonman, TSquare
Posted In: The Colosseum

Leading up to this fine Tuesday at THE COLOSSEUM, there were a few challenges and statements made about who would be willing to come out. Of all the conversations, I’ll give credit to those who showed after being personally invited: Jekyll, Bonsai, Snap Hook, Shady, Sir Topham Hat. The others that didn’t show…well, you’re probably better off not trying to erase a few bad songs from your memory. But for those that did, you’re welcome and I’m sorry (actually, not really).

I wanted to do something a little different from my usual, like pullups at the playground or the deck of cards. So, in search of something creative, I didn’t have to go far. So much can be found if we travel across the river; whether virtually or physically. In this case, Italian Job gave me beat down rights with a slight modification to his Eclipse-Day post and I brought it to the Colosseum.

Once I get to the parking lot, I am immediately met by two better-than-punctual FNG’s that Nomad EH’d. Welcome Rebar and Ham. And oh by the way, we quickly realized these are two of the most fit FNG’s to post at 0515. Side note on Ham, it’s comical when an FNG receives a call sign to which he is clueless on its reference. That’s why we all help to contribute to Wikipedia.

So after a disclaimer that turned into mumbling, we were off to the back parking lot where we circled up for a warm up of:

SSH x 20

Butt Kickers x 35

Merkins x 10

American Hammers x 25

Merkins x 10

Freddy Mercury’s x 20

Merkins x 10

LBC’s x 25

Calf Raises x 50 OYO

This is where the plagiarism came in. We used the same 5 songs Italian Job used which for those who didn’t read that yesterday, went a little something like this:

Song 1: Ain’t No Sunshine: Hold squat position then do a tuck jump when you hear, “Ain’t No Sunshine.”