Productivity at it’s Best @ Alcatraz

  • Had the luxury of Co-Qing this fine Saturday morning w/ Corn Hole at Alcatraz.  I sent John my 1/2 of the workout a couple days in advance so he could decide if he wanted to ignore what I planned and do his own thing or make it complementary.  He choose the first option, and completely ignored the exercises of the 2nd half and made it extra spicy by incorporating a ton of burpees and legs right off the bat.

Here it is –

Took a mosey around the outer perimeter of the ball field and made our way back to the starting point for a typical warm up.  Standard John stuff – you know, about 100 side straddle hops and then I forgot what happened after given how smoked my calves were.

From there he took us through the 4 corner accumulator / deccumulator.  Starting on one corner of the parking lot we did:

  1. 5 burpees, then lunge walk to next corner
  2. 5 burpees + 10 merkins then bear crawl to next corner
  3. 5 burpees + 10 merkins + 15 squats then lunge walk to next corner
  4. 5 burpees + 10 merkins + 15 squats + 20 SSH then bear crawl to 1st corner again
  5. 5 burpees + 10 merkins + 15 squats + 20 SSH + 25 LBC’s then bear crawl back to 4th corner
  6. Decummulator time – remove the LBC’s and do the other 4 exercises above, + lunge walk to 3rd corner
  7. Remove the 20 SSH and do the rest, then bear crawl to 2nd corner
  8. Remove the squats, ado the rest, lunge walk to first corner
  9. Remove the merkins and do the burpees

Yikes – that’s 45 burpees, 70 merkins, 75 squats, 60 SSH, 25 LBC’s and a crap ton of bear crawls / lunge walks in a small window.

Transitioned over to my half of the Q and we hit the ball field.  It was still soaked from the monsoon the day before and the field guy was out there getting it fixed up for the day’s games.  Had to quickly modify my 4 corners on the field to do just one side of the field not make him angry.  Here’s what we did:

Starting on one side of the field, we jog a 1/3 of  the length of the field, and then sprint the remaining 2/3 of the field then do an exercise:

  1. 50 squats.  Jog a 1/3, sprint 2/3 then
  2. 50 merkins.  Jog a 1/3, sprint  2/3 then
  3. 50 jump knee tucks.  jog a 1/3, sprint 2/3 then
  4. 10 burpees

Next up, we head to to the retaining wall behind the back stop of the baseball field in the far corner.  We do an exercise on the wall, then do another exercise down the fence line (full length of field) and then back to do another exercise on the wall.

  1. 20 dips, then power skips down the length of the field and back
  2. 20 derkins then side shuffle down the length of the field and back
  3. 20 step-ups per leg then back pedal the length of the field and sprint back
  4. 10 burpees then jog back to the parking lot

From there, we got down in a plank position and did alternating sets of carolina dry docks and merkins, then sumo squats and narrow squats:

  1. 11 CDD, 10 merkins, 9 CDD, 8 merkins, 7 CDD, 6 merkins, 5 CDD, 4 merkins, 3 CDD, 2 merkins, 1 CDD (36 CDD’s and 30 merkins all at once – holy smoke show)
  2. 11 sumo squats, 10 narrow, 9 sumo, 8 narrow, 7 sumo, 6 narrow, 5 sumo, 4 narrow, 3 sumo, 2 narrow, 1 sumo (36 sumos and 30 narrow squats back to back to back)

Had about 5 minutes left, so hit hill on the road off of Tega Cay Drive for some big boys and merkins.

  1. 10 big boys, run down the hill, 1 merkin, back pedal up hill
  2. 9 big boys, run down hill, 2 merkins, back pedal hill
  3. 8 big boys, run down hill, 3 merkins, back pedal hill
  4. 7 big boys, run down hill, 4 merkins, back pedal hill…and we ran out of time.

Back at COT, we had a couple prayer / praise reports, and half the folks headed over to Change Order’s house for some Q source discussions.  So awesome to see our boys Crash and On the Rocks get back out there – been way too long fellas.  Thanks for the effort today – great work by all.  Until next time.

Cha Ching

 

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Iron PAX Challenge – Week 2

This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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Made sure that I woke up for my Q!

10 Pax showed up to see if YHC would show for the Q.   No excuse for sleeping through my Q at Coliseum yesterday.  So when YHC had the opportunity at redemption, it couldn’t be passed up.  FishSticks reluctantly gave the Q for Pantheon to me, with the stipulation that I would actually show up. I woke up and posted, so far so good.  The rest of the morning was blamed on the Weinke.

The Thang

Easy small lap with a short COP: SSH, IW, Moroccan Night Clubs, Seal Jacks

Bring Sally Merkin Challenge – This was not good after The Murph….

Big Lap

4 minute Ab Lab with 20 seconds Exercise and 20 seconds elbow plank recovery: V Ups, Parker Peter, Dying Cockroach, Flutter, American Hammer, Mountain Climbers

Small Lap

10 minute Merkin Challenge – 10 Merkins in 1 minute – Rinse Repeat 10 X

Big Lap

Wall Sits with Burpees – Each Pax to a pillar – Starting at one end, 3 burpees per Pax until all done

Big Lap

Extra Credit – Roxanne Squat Challenge – Start song, hear Roxanne, go down for the squat and hold until you hear Roxanne again, then come on up.

Done

 

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Slow and Intensional Dirty McDeuce

8 fine pax arrived at Pantheon ready for a beating.  As tempting at it was to pull out the bucket-o-pain for the second day in a row, YHC decided to reach way back in weinke history for a workout that was a favorite (perhaps?).  At any rate, near perfect workout weather, with the exception of it being just humid enough for there to be dew on the field.  No matter, plenty of options otherwise.

No new guys, but new faces to YHC (first time meeting BMT and Mousetrap – AYE!).  All were disclaimered and we set out for a mosey around the side of the school.

Warm up

  • SSH x40
  • Imperial Squat Walkers x20
  • Windmills x10
  • Peter Parkers x20
  • Flip over for dips x20
  • Mountain Climbers x20
  • Toy soldiers across parking lot
  • Lunges back
  • Shuffle left/right
  • Karaoke left/right

Run back to front of school

The Thang

We talked briefly (and throughout the workout) about the importance of being “attentional”; taking time to throughout the day to create some “white space”.  That’s where it’s often easiest to hear God’s voice.  To help appreciate how to slow down, the main exercises of this workout was a Slow Dirty McDeuce: 12 exercises, 12 slow reps each, taking a lap after every 3 exercises.

Round 1:

  • Wide-arm Merkins (3 count down, 1 count up)
  • Squats (3 count- down, 1 count up)
  • LBCs (3 count-up, 1 count down)

run lap
Round 2:

  • Dry Docks (3 count down, 1 count up)
  • Flutter Kicks (slow 4 count)
  • Calf Raises (3 count down, 1 count up)

run lap
Round 3:

  • Dips (3 count down, 1 count up)
  • Step Lunges – 12 each leg (3 count down, 1 count up)
  • Weezy Jeffersons  (3 count up, 1 count down)

run lap
Round 4 – this was done in Jack Webb style of 1 merkin, then 4 slow moroccan night clubs, then 4 squats then  2 merkins (then 8 and 8), etc.  We did this through 4 rounds

run lap and a half, and land back at COT.  I was sad we didn’t have time for the slow ladder in the field (everything in cadence, including slow bombjacks and 6-count burpees – next time!).

3 minutes left for a little Mary:

  • American Hammers
  • Skydiver
  • Pull the cord, then do moroccan night clubs, while on our bellies (stole that from CSPAN about 3 years ago).

Great job done by all!  Thanks FishSticks for the opportunity to lead!

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Another day in Paradise

It was Another Beautiful Day in Paradise. Mid-afternoon, 80 degrees. Perfect.

I was the first PAX to arrive at the AO. I scouted the area (My VQ for G-FIT) and start walking back to what I believe is the gathering spot. In the distance, I see two young PAX.

Young PAX (as he approaches me):  Is there a workout today?

YHC: Yes.

Young PAX: F3 (he yells)!

YHC: For sure! (I felt more than welcome to be among these young PAX).

Disclaimer, disclaimed.

The Thang:

COP –

+Lap around the basket ball court

+10 SSH

+10 high knees

+3 set of 10 Merkins

+10 big boy sit-ups

+10 Marocoon night clubs

+10 baby arm circles

+10 over head claps

+5 burpees

+10 mountain climbers

+20 merkins

+lap around the basketball court

I took the first couple of exercises and then invited (rotating clockwise) the young PAX to join me in the middle of the circle and call the next exercise. It was neat to see how eager they were to join YHC in the middle and lead the PAX. The COP lasted 30 minutes. We got some drinks and a snack, played some frisbee, basketball, and soccer. Again, it was a Beautiful Day in Paradise – perfect for a Saturday afternoon.

NMM:

I once mentored a pre-teen through the non-profit: Big Brothers, Big Sisters. Through this program, I learned how important it is for youth to have positive role models in their lives (especially young mem, as there is seemingly a shortage of positive male role models). And I’ve seen how being there for a youth can make a huge difference in their lives.

It didn’t take much to big a “Big”. YHC was simply someone that showed an interest in my “Little”. It was being someone the Little could look up to and envision themselves someday being. The most difficult part of being a Big (in YHC’s opinion) was making the time. Having said this, every minute I spent with my Little, I truly enjoyed. Without a question, Ruben (my Little), added so much to my life. It was an unexpected pleasure. I felt the same way about being among the PAX at G-FIT.

The best part of today was the COT. When I asked for prayers/praises, two of the young PAX raised their hands to pray. You could tell they love Jesus. It was a beautiful sight.

Thank you Decon for getting me on the Q list. Can’t wait for the next one! And thank you F3 PAX, you are all true HIMS!

Aye.

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In the Early Mornin Rain

5 PAX showed up in the early mornin rain this Wednesday.  38 deg at start time.

  • Warm up 1: Mosey around the big loop followed by sprints at 50%, 75%, AYG
  • Warm up 2: SSH, 1 Burpee, Windmills, 2 Burpees, Mountain Climbers, 3 Burpees, CDD, 4 Burpees, Moroccan Night Club, 5 Burpees
  • Thang 1: Bear Crawl Snake (see lexicon) around basketball court plus 2 count merkins when last man gets to the front
  • Thang 2: Four corners, tabata style
    • Corner 1 – Core (LBCs, Flutters, Freddie Mercurys, American Hammer, PAX call-it)
    • Corner 2 – Legs (Jump Lunges, Jump Squats, Side-to-side Lunges, Calf Raises, PAX call-it)
    • Corner 3 – Arms (Wide-arm Merkins, Plank-ups, Inchworm, Plank Taps, PAX call-it)
    • Corner 4 – Cardio (Donkey Kicks, Mountain Climbers, Burpees, Bomb Jacks, PAX call-it)
  • Thang 3
    • All hold planks, while each PAX suicides x2
    • All hold squats, while each PAX back sprints to opposite baseline, does 5 merkins, forward sprints back
  • COT: Prayers for health of families and for marriages.  High praise for cancer remission.

Always grateful to Q.

Rocks Out.

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#Seeitbeit – Paradise Reading Center

I had the chance to listen live to David Chadwick (Senior Pastor, Forest Hill Church) talk about his recent interview with Charlotte Police Chief, Kerr Putney. In his final question, David asked the Police Chief: What can the church do to make Charlotte a better place to live? The Chief listed three items:

“We need three things,” the Chief said:

  1. Volunteers to hold babies
  2. Volunteers to read to kids
  3. Mentors for kids, Especially male mentors

In that moment, I wanted to say, “David, there is this group of guys that are already doing this!” #F3Nation. In that moment, I was especially proud to be one of the PAX! My mind went to the good work the PAX are doing with the Children’s Attention Home and The Paradise Reading Center (and more!).

My opportunity to be the change I want to see was with serving the underserved community of Paradise. My first time volunteering I was excited to see, how may kids showed up to this after school program for help with reading and homework. And also, how fun, energetic and smart they are (My first reading partner was Kelvin, a six year, who was easily a better reader than me when I was six. He didn’t laugh too hard when he had to correct me with the correct pronunciation of, “Galileo”)!

I also had the chance to watch CoPay give his story. What a story! And more importantly T-Claps for this HIM for showing our youth, if you can see it, you can be it! I simply followed Copay’s (and Deacon’s!) lead and made it known to them I wanted to share my story too.

Deacon sent me an outline with suggestions of what I should cover during my 10 minute talk (1. My personal background, 2. What I wanted to be when I was a kid, 3. My job, 4. School experience, 5. Advice I wanted to share with them) and I was ready.

I was pumped to share my story with the hope that if just one kid could #seeitbeit, then it was well worth the 60 minutes I spent with the kids that day.

 

NMM:

F3 has made me physically stronger, put more PAX in my life that have given me great community, and have helped me to have a better walk with Jesus Christ, my Lord and Savior.  To give a little back to this community that has given me so much was a true pleasure.

Thank you to the PAX for all being HIMs in your own individual ways.

—————————————————————————————————————–

The Reading Center takes place every Monday and Wednesday from 4PM-5PM at Bethlehem Baptist Church 601 Joe Louis St. Fort Mill,SC 29715. The kids are doing homework and reading and we have the opportunity to assist or listen. This is  a great opportunity for us to mentor and encourage beyond the workout. Looking to get a schedule with 4-8 PAX each session starting 1/8/17 and going throughout the school year.

See link to sign up. https://docs.google.com/document/d/11ak80g7L12X6hCDN1_h5cSUemDlqWzBdgMyJII1RHy4

——————————————————————————————————————

#CoopStrong

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It’s All About Perspective

It was awesome being back at Panteon.  Wednesday is typically a DOR for YHC (day or rest, or day or run). But when it comes to exercise, the human body likes variance and change of routine.  Definitely need to work on that!

Upon arriving a little early to ensure nothing would be obstructing the weinke plans, I saw Fishsticks’ truck and shovel flag, but no Fishsticks.  By 5:15, 4 other pax had gathered, and we figured the SiteQ was out for a run (P200 training, in fact).

Disclaimer was issued and we moseyed around the parking lot to get warmed up before stopping back at the shovel flag for COP.

Warm-up COP

  • SSH x20, IC
  • 1 burpee
  • Windmill x10, IC
  • 2 burpees
  • Imperial Squat Walkers x 20, IC
  • 3 burpees
  • Cherry pickers x 20, IC
  • 4 burpees
  • Mountain Climbers x20, IC
  • 5 burpees

The Thang
Mosey to back of school for ascending curb crawls (1-10)

  • bear crawl to opposite side then do 1 merkin
  • crab walk back and do 2 dips
  • bear crawl back then do 3 merkin
  • crab walk back and do 4 dips
  • repeat going back and forth until you reach 10 dips

Mosey to the Amphitheater – Partner up for some Dora 1, 2, 3

* 100 Bombjacks (partner bear crawls to first sidewalk – then runs back following sidewalk around
* 200 American Hammers (L+R = 1) – Partner bunny hops up to 2nd sidewalk – then runs back following sidewalk around
* 300 Sumo Squats – Partner runs to 3rd sidewalk – then runs back following sidewalk around
* Concluded the amphitheater work with a charge up to the 4th sidewalk, 5 burpees, and return to the stage

6MOM

  • Flutters x20 IC
  • Chop sticks x20 IC
  • LBCs x20 IC
  • Alphabet soup OYO
  • Hello Dolly x20 IC
  • Plank and 6-inches (a few rounds)

During the ab work, Fishsticks circled us to reach 8 miles (t-claps!), and offer some encouragement as we rounded out the 45 minutes.

NMMS

A couple times during the workout, we talked about the importance of perspective.  For most of my life, I’ve been involved with soccer as a player, coach, or fan.  Having recently begun officiating, my eyes have been opened wide to the perspective of the referee.  Suddenly, my ears hear criticisms never heard before.  And now I often feel bad for the ref taking the abuse from fellow fans.

Perspective is important for a society to survive.  But ultimately, it’s a Heavenly perspective that is important for our souls.  I’m guilty of only seeing things from the perspective of man, and not from the view of eternal salvation.  The way to better see that perspective is to look through the lens of the Bible by knowing what it says and means!  My biblical lens is small and cloudy, but it’s never too late to get into the Word and improve your view!

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Exten(d)uating Circumstances at Beyond Pantheon

The Beyond workouts initiated by Maximus at the start of this year are meant to test the PAX physically with black diamond-esque workouts, along with “extending” the Q in personal ways that may not occur at a standard workout. I jumped at this opportunity when presented and I recommend it to others to consider doing the same.

My Beyond topic was not going to be easy for me, and not known by many PAX. But I truly felt the need to use Beyond as a step moving forward and I have faith in support of the PAX. While my backblast is a little delayed, it is not for lack of thinking about how I was to write it up. I had already done a lot of thinking about it for weeks leading up to my Q.

The workout side of my Beyond was going to be tough and I’m sure the PAX who planned on posting knew a little extra running was coming.

As PAX were arriving, I advised to get their stretching in as we would be jumping right into the workout. A couple PAX arrived expecting Pantheon but were nudged into Beyond for a total of 12. Disclaimer given especially to modify as needed…but to try and push yourself.

I planned to speak in 3 parts during the workout about my spirituality, starting with my background (past), followed by my current status (present) and finishing with how I hoped to move forward (future)…hopefully with direct PAX help.

Before beginning the workout, I asked the PAX to keep an open mind and not to take anything personally. I needed them to bear with me as I knew only one way to speak on this topic and that was to be straightforward about my life experiences and observations. But as I get older, I see my mortality (and possible salvation) at hand.

I first told of my past as it pertained to religion. I was not raised in a religious family. I went to church a couple times, sometimes with my grandparents. Of course I was around Christianity my whole life, but I had no formal education. I told the PAX what I learned of religion as a child amounted to what I saw on tv…the Jim Bakers, the Benny Hinns, etc.  And what I was remember was a lot of asking for money and reading stories like those of older people giving away their life savings to guys like them. In college, I had some discussions with two brothers of the previous partying-type who had recently found God. So, my background is more logical and scientific without faith, or a faith ‘base’.

(I am sure this backblast may miss some things I talked about at Beyond, but possibly add a few things, too)

We moseyed around the school parking lot loop to the start of the straightaway for some “Burpee Miles”.  Our burpee miles were shortened for the .3 mile loop and consisted of 15 burpees, immediate sprint the straightaway cone to cone about :30,  jog around the loop back to the first cone. Rinse and repeat for 3 laps.

We went back for the 6 and crossed to the field for a break while I covered my “present” (or near present) within the last couple years.  A few years back, I used to have lunch meetings with a friend to discuss his Christianity and my spirituality. He always referred to me as a seeker. Some of the best discussions we had was coming at it from the point of view of Jesus as a man on earth. He loved everyone no matter the skin color or religious belief. He treated everyone equally. He had empathy for all men. He believed in good behavior by men.  I have taken this to heart and apply it to experiences in life, social issues, political issues, etc. Very simply…what would Jesus do? What would Jesus say?  Are people around me acting in a manner that Jesus would support?

I told the PAX that in quiet moments, I talk to God almost every day…even if I don’t have him defined by a book or even if I don’t know if I believe!  I ask questions, I ask for forgiveness for myself and I apologize for a lot of bad behavior that I see in the real world. I thank F3 because I know that without the opportunities that F3 has afforded me in this area,  especially seeing the positive things that faith offers, I would be nowhere near the seeking point I am now. While the F1 and F2 are of course important, its the 3rd F that is most consequential for all of us.

Our field work consisted of a continuous cycle through of exercises individually while each PAX put on a 40# ruck sack and carried a 30# sand bag overhead while crossing the soccer field and back. The exercises were, 25 each:

  • bombjacks
  • clap merkins
  • jump lunges left and right
  • plank jacks
  • squat jumps
  • reverse merkins
  • squat calf raises (a Tesh special)
  • plank shoulder taps

Much to the PAX dismay, we had time for 2 more burpee laps but with the burpees reduced to 10.

In COT, I addressed my “future” and how I move forward from here. I asked the PAX present, as I am asking any PAX reading this now, to reach out to me to discuss their faith….as of this writing a couple already have.  I need to reach out to Whetstone and continue pursuing in various ways. I will add here that while reading verses is ok, relating your personal belief system to me and how it applies in the real world is what I feel I need to hear. Tell me how you came to believe and about the positive ways your faith affects your life.  I see a lot of negativity in the real world, and our past history, and these things weigh on me heavily.  But be warned, if you take on this challenge that I present, there will be hard hitting questions and topics that I am not addressing here.

But I will continue seeking and ask for your help in the journey.

Bolt

Forgive me as there was more at COT but I waited too long for this backblast.

 

 

 

 

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So you did the Yeti, but we conquered Alcatraz!!!

So you did the Yeti and you missed an awesome Alcatraz 60 degree morning! I am very proud of the men! We had an FNG! My youngest brother from Ballantyne joined us for the beatdown. Goes by the name Tapper now. We’ll see if that sticks in S.O.B.

Theme: WORRY:

1 Peter 5:7 – Cast all your anxiety on Him because He cares for you.

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Warm-up:

Dynamic Stretching:

Jog – 1 min

High Knees – 70

Butt Kickers – 70

SSH – 14

Toy Soldiers – 35

Lateral Shuffles – 10

Squats – 12

Alternating Forward Lunges – 10 (5 each side)

Single Leg Diamond Merkins – 8-9 each side, single count merkins

Single Leg Toe touches with other leg going back – 5 each side

Piper Peters – 10

Rolling Crucifix – 5 each side

Table Twists – 5 each side

Worrying will not stop the bad stuff from happening. It just stops you from enjoying the good.

Worrying is like a rocking chair. It gives you something to do but it does not get you anywhere.

Breathe Today’s Challenge: Drive yourself to get better today.

Field Work: Cross Circuit Super Super Set: 50 seconds on, 10 seconds rest and transition to next exercise. Two rotations:

Jump rope

Single leg burpees- aim for 10 minimum

Frog Long jump

Jax merkins-aim for 20 minimum

Fingertip dips-aim for 20 minimum

Bear crawl

Dips to failure

Max Pullups with sprint back to starting place on field

Sprint b/w cones

Starfish crunch

We were tired at this point, but . . .

Decibel takes over!

3 sets of 20 pull-ups 

3 sets of 30 abs (Rosalina, X and O’s, Big Boy sit ups)

3 sets of 40 squats

3 Times running down an ugly hill and back

COT: Naming the FNG: Tapper. Having fun with that one. Announcements, praises, prayers, reminders that we don’t need to worry (see quotes above).

Thanks for the opportunity, Smuggler!

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