Tag: Old Bay

12 Laps of Christmas with Some Discussion on our Favorite Gifts as Well as The Greatest Gift

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We began with Sugarbug taking the lead for a mosey around the park and circle up in the field to get warmed up on this fridged 20-something morning.

24 SSH, 12 Windmill, 12 Moracan Nightclub, 12 Peter Parker, 12 Parker Peter (by now Dark Helmet and his ruck were starting to notice a trend and were getting nervous)

 

Mosey over to the playground to do some laps “12 Days of Christmas” style. It went like this (feel free to sing along)

One 4 count merkin and a lap around the WEP playground

Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Eleven plank jacks, Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

Twelve burpees, Eleven plank jacks, Ten SSH, Nine dips, Eight double count american hammers, Seven dry docks, Six lunges (each side), Five bombjacks, Four 4 count flutters, Three 4 count Mountain Climbers, Two 4 count LBC’s, One 4 count merkin and a lap around the WEP playground

 

Once the carol had been sung the choir lead was passed over to Quack Attack who began his lesson on the greatest gift

-Began with a circle of core work.  Quack Attack would call out an exercise and a PAX would ten count followed by another ten count by the next PAX clockwise. He would then discuss the next exercise as well as some insight into life for about a 10 count and we would begin again with the next PAX clockwise for a revolution around the circle. I don’t remember every exercise because I was trying to not fall over, but we did some plank, a dying cockroach of sorts (but it looked much nicer so we called it a dying palmetto bug), as well as some side planks with a hip dip that apparently looked so impressive the women on the track started giving us more room when they came by.

-Following this circle of fun we proceeded to run halfway around the tack around the park in a “native american” fashion… The PAX running to the front was instructed to yell their F3 name and the favorite gift they received as a child.  I must say based upon the answers it seems Nintendo did well during our childhood… Also I felt bad for the poor lady who must have thought 10 minutes earlier “What a nice cool morning for a peaceful walk with Fido at the park… It will be so relaxing… The odds of 20 men running in circles around me screaming the names of video games is incredibly low…”

-Once everyone had discussed their favorite gifts and we reached everyone’s favorite hill we split the group in half for a relay race.  The line was at the base of the hill and those PAX in line were to squat while the lead member ran up the hill and completed some sort of one leg squat jump that from any distance away looked like a typical drunk wedding dance.  They were then to run back to line and tap the next PAX

-Following this completion which was decided to be a tie (dealing out 5 burpees to everyone) we finished with another “native american” fashioned run the remaining distance around the park to the lot for COT.  On this run we were to say our F3 name and who was going to win the College Football Championship.   While there was some limited SEC support CLEMSON certainly was the polling favorite with a notable write-in (scream in) vote for Air Force… Maybe this is the year of the triple option…

 

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Christmas Movie Trivia Loop

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When Pusher and YHC realized we were co-q’ing Alcatraz, and the weather was predicted to be quite winter-like, we decided a Christmas theme was in order.  But we wanted something a little unique.  So, we landed on Christmas Movie Trivia.

The wintry weather showed up on cue, though more cold and wet than snowy and Christmas-like.  “No matter” said the 12 pax that posted ready for the physical and mental challenges.

Pusher started us off with a jog intentionally avoiding the path around the ball fields.  We moseyed to a few different intersections near the park for various warm-up exercises, including SSHs, merkins, peter parkers, and a few others, while playing a little frogger.

We then moseyed to the bottom of a steep hill and partnered up (size no matter).  Partner 1 took the hill, while partner 2 held a squat.  Flapjack.  Repeat 2 additional times.

We then moseyed up the hill half way, and lunged the rest of the way.  Pusher then took us back to the parking lot where we started and turned it over to YHC.

We moseyed around the parking lot, then to the path that circles the park, where the first of about 30 cones was sitting (each about 10-20 yards apart, all along the path).  And so began the Christmas Movie trivia challenge.  Here’s how it worked:

  • On each cone was a trivia question.  Upon arrival to the cone, the question was read aloud.
  • While pax pondered and discussed the question, an exercise was performed, which was dependent on the movie.  Here were the exercises (some of which we didn’t get to):
    • A Christmas Carol – 10 high jumps
    • A Christmas Story – 10 Plank Jacks
    • Christmas Vacation – 10 Mountain Climbers
    • Christmas With The Kranks – 10 Bombjacks
    • Deck The Halls – 10 Plank Punches
    • Four Christmases – 10 Sumo Squats
    • Elf (My Favorite!) – 10 Squat Jacks
    • Ernest Saves Christmas – 15 Hillbilly Walkers
    • Holiday Inn – 10 Morning Wood
    • How The Grinch Stole Christmas – 10 Russian Twists
    • It’s A Wonderful Life – 10 Dry Docks
    • Jingle All The Way – 10 Run Stance Switch
    • Nightmare Before Xmas – 10 Crab Cakes
    • Miracle On 34th Street – 10 Merkins
    • The Polar Express – Bearcrawl to next cone
    • Scrooged – 10 Monkey Humpers
    • The Santa Clause – 10 Chop Sticks
    • Santa Claus: The Movie – 10 Speed Skaters
    • White Christmas – 10 Donkey Kicks
  • Once the exercise was done, pax had to agree on an answer.
    • If the answer was correct, pax moved on to the next cone
    • If the answer was not correct, pax had to do one or more penalty exercises.  Here’s how the penalties worked:
      • 1st incorrect answer – 10 burpees
      • 2nd consecutive incorrect answer (i.e. at next cone) – 10 burpees AND 100 yard run
      • 3rd (or more) consecutive incorrect answer (3 cones in a row)- 10 burpees AND 100 yard run AND 10 merkins
      • After the penalty was served, pax moved on to the next cone

We got through about 25 cones (with a score of about 50%) before running out of time.  The questions were tough, and thus we clocked in over 100 burpees.  I won’t post the questions/answers here in case any pax want to reuse this weinke, or a variant thereof (contact me on twitter if you’d like the questions and answers).

Moleskin

It was a privilege for Pusher and YHC to lead the workout at Alcatraz.  Pusher talked about how thankful we are for F3 and the amazing HIMs that make it so great, including and especially the pax posting to Alcatraz.  For me, what has made F3 so life changing isn’t the organization, or structure, or exercises or cool gear; it is the men of F3 that invested their time into “FNGs”, long after their first post.

If you are a man that a fellow F3 pax has invested time into, my encouragement to you (and to me) is to find a pax in F3 that could benefit from you pouring into them.

 

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3-Speed Repeats at Laces Out

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6 was the number at LacesOut, and the goal of this routine was to maximize heart-rate variance while also working on speed (of course, maybe that’s the goal of every LO workout?).  Here’s how it went down:

Warm up mile (8:10 pace, I believe)

Dynamic warm up stretch-like exercises, including toy soldiers, butt kickers, high knees, pigeon toed and duck walks.  Pax then repeated the following patterned, AMRAP:

  • 400m at 10k pace, 200m at 5k pace, 200m recovery speed
  • 800m at 10k pace, 200m at 5k pace, 200m recovery speed
  • 1200m at 10k pace, 200m at 5k pace, 200m recovery speed

We then did about 700m cool-down.

Most pax got close to 6 miles (including 1 mile warm-up).

Thanks to Nomad for scheduling YHC to Q!

 

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Remembering Pearl Harbor

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As a son/grandson of military servicemen and a cousin in active duty as a graduate of the USNA, it is a privilege and honor to show respect to our  men who are and have served our country for the right to be living here. My grandfather served in WWII as an air force bomber mechanic and hearing stories of his time serving during the war made a early impression on my. If it wasn’t for my birth defect, I too would have been serving this country with my dream of attending the USNA. That didn’t happen, of course. So I always jump on an opportunity to Q on a historical day in military history. Seeing that it is the day Japan attacked Pearl Harbor, I dusted off my off my college history books and incorporate some statistics into the WO.

COP consisted of good mornings, windmills, mumble chatter as Twister drove off to lead a RGH/Cary PAX to the WO site – welcome Pet Sounds – squats, jumping jacks, and merkins.

Mossy to bottom of hill. Run the hill 3 times. top of hill do 20 merkins each round and 20 LBCs at bottom for first two rounds, then only 10 LBCs at bottom on third round. Reason is that this totals 110 – Japan attacked Pearl Harbor or 110 minutes on Dec 7.

45 V sit-ups, Japan attacked in 2 waves, 45 minutes apart from each other. Mossy to entrance of FMHS football stadium.

PAX did 2 burpees, 3 merkins, 3 burpees, 5 squats. This is 2,335, which represents the number of US soldiers killed on Pearl Harbor (I knew we couldn’t do 2,335 burpees, so modified).

Mossy into FMHS football stadium and line up on the sideline. Army crawl to first hash and tighten up for some Navy Seal sit ups!! Army crawl back to sideline. Mossy to bleachers and run the stairs (since the midshipmen had to run up stairs -ladder per twister – in the battleships to man the guns) three rounds with 10 squats at the top each round. Mossy to fence. Lay on the 6, hands outstretched grabbing the fence. Feet 6 inches off ground and raise feet to fence for 20 OYO.

Mossy to parking lot, partner up. Partner 1 runs to end of parking lot, Partner 2 does exercise.

Round one was 353 LBCs – Japan used 353 airplanes to attack Pearl Harbor.

Round two was 230 squats – Japanese Navy was 230 miles west of Hawaii staging the attack

Round three, which we didn’t finish was  188 arm claps. 188 US airplanes were destroyed that day

Finished with 8 burpees – 8 battleships were destroyed, 2 sunk after the fact, Arizona being the most notably.

COT

One more thing about Pearl Harbor day, Japan attacked on a Sunday morning assuming that we wouldn’t be on alert, we would be relaxed and at church. We shouldn’t have to honor or remember our fallin’ and active brothers on historic days, we should always honor and thank them everyday. If you ever get a chance to visit Honolulu, you MUST visit the Pearl Harbor memorial. Of all the places i have traveled, it will not only take your breath away, it will take your breath away for eternity.

Read your newletter

Prayers to marriages, injured, travels for holidays and those hurting during the holidays

Trucker

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Spork and Knife

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19 at Laces In, 6 passed on the fun and went Laces Out.

It was nice to break out of the norm and Q at Laces In, thanks Rebel for telling us where it was.

The Thang:

Anchorman Lead:

Mosey around the student parking lot and circle up. SSH x 20, Slow Merkin x 10, Imperial Walker x 20, other misc warm up exercises x 15(ish).

Burpee See-Saw, partner up, one burpee, other burpee, and back and forth x 10 each.

SPORK, one partner runs, the other exercises, combine count.
Squat x100
Peter Parker Peter x 100
Overhead claps x 100
Rosalie x 100
donkey Kicks x 100

Message about Awareness …

Hand off to Barry Manilow:

Jonah Hill (3 broad jump, 3 merkins x 7 times)
Mosey back near the start and find some soft grass
HR Merkins x 15
Low SS x 20
Kneetar Jai x 10
OH Claps x 50
Mahktar Jai x 12
Pause Squats x 10 (hold down for 2 extra seconds each time)
Alt Lunge x 10
Dying Cockroach x 20
JACK WEBB to 10/40
Moroccan NC x 50
Shoulder taps x 15
LBC x 15
Scorpion DD x 10 x 2

Great time, thanks for the opportunity.

Looks like we made it,

Anchorman, Barry Manilow

 

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OG Launch at The Fort

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13 pax posted at The Fort on a cool fall morning for the launch of Bonzai’s month of #OG Qs.  Decibel and YHC were honored to kick things off.  No FNGs on this morning, so with little delay we launched following a brief intro and Disclaimer.

The Thang (DD leading)

Warm up jog along the path, past the playground and to the grassy area along 160 by the WEP sign.

COP – IWs, SSH, Windmills, Merkins, Monkey humpers, Mtn climber, Peter Parkers, 10 burpees OYO

Line up even with the sign facing the street

Karaoke to first tree and back

Side shuffle to first tree and back

Run to far end of park near houses (4 trees away), accelerating pace at each tree.

Muster along the path facing with challenge to take the hill — bear crawl as far as possible toward hill on opposite end of field.  When gassed, rise and do 20 squats, then continue bear crawl, repeating as necessary until reaching bottom of hill.  Bear crawl to top of hill then do 10 burpees.  Run down hill and plank at the bottom.

Time for good old Jacobs Ladder — 7 burpees at top, 1 monkey humper at bottom.

Handoff to Decibel

Mosey to path at past statues at bottom of hill leading to soccer field…yes, more hills.

Run to top of hill, do 5 Three Merkin Burpees, run back to bottom, LBCs
(Repeat for total of 4 cycles changing ab moves at bottom each time and with last two series going all the way to gazebo)

Throw in some more abs and work at the bottom.

Mosey to playground for a partner series of runs around playground & exercises — Pull ups, dips, derkins, CDDs, LBCs (I think…YHC began to blackout at this point in the workout).

Circle up for some ab lab — some Boats & Canoes, Russian Hammers, & God knows what else (YHC gasping for air at this point).

Run home

COT

NMM

It was great to be among the pax for a 60-minute boot camp…what was probably my first since end of September.  And, yes,  I felt every bit of it during the workout, afterward and on Sunday and Monday.  I put the Twitter call out for #Sally on Fri night, but Decibel claimed that #Sally is not #OG vintage.  So instead he pummeled the pax with hills and Three Merkin Burpees.  Never thought I would say I missed #Sally.

Great effort by all the pax to endure a tough workout.   I am quite certain my oxygen deprived brain that morning and #Respect level memory missed some portion of Decibel’s Weinke from three weeks ago.  Trust me, I felt like it was Fall 2012 all over again given my recent absence due to personal and business travels.

Hanging tough throughout were three inspirational pax — Little John (War Daddy at 68 yo), Zildjian, a relatively recent arrival who I met for the first time and Mile High, a long timer who I saw back in the gloom for first time after some time out on IR for a while.  Well done, brothers!

Shout out to Senator Tressell whose status on IR kept him from leading at The Fort this month.  He and his #OG leadership were sincerely missed.

Thanks Decibel for a great co-Q and for his continued energetic leadership among the pax some 5 years into this adventure.

Finally, thanks to Bonzai for the invite and for his leadership of The Fort AO.  You are keeping it strong, as it should always be!

 

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Cool Running at Laces Out

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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.

Shanks out

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