Tag: Picasso

Tallawah the Bushwood

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WARMUP: SSH, Merks, Squats. nightclubs, Dia Merks, Jump Squats,
THE THANG: Kettle bells – JackWebb style 1-7 rounds – Manmakers and Swings – 8-10 Thrust and Swings
Bootcamp – mosey with a ladder that started with Burps Donkey kicks dia Merks Bob Hurley Bigboys Shoulder taps
MARY: 3 mins of Mary
ANNOUNCEMENTS: blood drive , bethel men’s shelter, shield 5k, newsletter
COT: 👍🏻

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Tribute to Cardinal

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WARMUP:
15- Side Straddles Hops
10- Tempo Merkins*
10- Flutter Kicks Double Count
10- Little Baby Arm Circles Forward
10- “ “ Backward
10- Hallujahs
10- Knoxville Cherry Pickers*
20 Sec. Samson Hold*

THE THANG:
Complete each round and then run 160m
Rd 1&2 (5 counts)
– Burpees, Big Boys, Heels to Heaven
Rd 3&4 (10 counts)
– Burpees, LBC, Mtn Climbers (double count)
Rd 5&6 (15 counts)
– Burpees, Air Squats, Freddie Mercurys

20 Burpees

We still had time after completing Cardinal’s weinke so we took a quick mosey to the playground. Partner up. One partner completes runs while the other partner does 10 pullups and 5 burpees. Two rounds and then run back to the start point.
MARY:
Completed some rounds of exercises
ANNOUNCEMENTS:
Decided to forego announcements and focus all of our thoughts and prayers on Cardinal’s family.

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That hill was too close not to use….

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WARMUP: Run to lot, SSH, squats, etc. good 10 minutes.
THE THANG: Run up hill AMRAP Merkins, run to top of other hill to parking lot for 20 flying squirrels. Do that until told otherwise.
MARY: 18 of us decided to do the difficult thing today.
ANNOUNCEMENTS: D2D info. Lots of good stuff.
COT: Prayers for marriages, friends suffering from depression, praise for time spent with kids.

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Tour de’ Fort Mill

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WARMUP: SSH/Burpees in escalation
THE THANG: 4 Qtrs & 4 Corners
MARY: time for a quick stretch
ANNOUNCEMENTS: D2D Bar, May 20th St. PN-Canoli Run. The need for help @ Bethel Mens Shelter.
COT: prayers for relationships (adults & Pax children of all ages)

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Rollercoaster and Shoulders

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WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held

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F3 Dads 2020

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Having no idea what to expect, but knowing that YHC was (IS) not comfortable seeing big groups together at WEP when I drive by on 160, we set up cones 6+ft apart making two lines about 50 yards from each other.

When PAX and 2.0s started showing up, YHC was really happy to see everyone and set some expectations to stay in family units and attempt to maintain some distance from others.

BIG circle up for some warmups. All in cadence, most to 10
– SHH
– Merkin
– Imperial Walker
– Hillbilly Walker
– Squat
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.

Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
*Note: it is a lot hotter in the sun at 0900 than 0515

Dad/Kid DORA
50 Merkins
100 SSH
150 Squats
*kids get to count their reps together. E.g., you have 2 kids and each does 10 merkins while you’re running, then your count starts at 21 as they run.

Mosey over to the shade for some yoga and a message about why Dads are leaving the house at Zero-Dark-Thirty. TL/DR: it’s because we want to be better. Not for ourselves, but for our families and our community.

Mosey back to the cones for a session of Leap Frog. WOW, leap frog is quite challenging on the WEP grass with younger kiddos.

0930, it was hot and I knew we had quite a few 2.0s to name. I could also see the kiddos starting to fade (cause certainly no PAX were). So we called it and headed to COT. Brief message about how school is going to look a lot different. Today’s workout is a slight look at keeping a distance from each other, but still trying to enjoy what we can do together.

FNG Count – 10
Spirit Child
First Responder
Hamburglar
Popper
Pulp
PK
Swordy
Designer
Inch Worm
Rogue One

T-Claps all around

Prayers for wisdom to be a better father.

—
Band Camp dismissed

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Shipwreck MOD

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We had 8 enjoy the MOD workout at Shipwreck this morning . And I will start out with a huge shout out to Sand Dollar for posting 3 days in a row, he is quickly moving from FNG to seasoned vet!

Here’s what went down:

Warmup

Slow mosey around the parking lot with knee to chest and  toy soldiers, 

Imperial Walkers

Moracan NightClub

Produce pickers

Windmill

Hillbilly Walkers

The Thing 4 corners

Corner 1:

LBCs

Merkins

Lunges

Corner 2:

Flutter kicks

Incline Merkins

Dips

 

Corner 3:

Knee / Leg Raises

SSH

Step ups

 

Corner 4:

Freddie Mercury

Mountain Climbers

Low Slow Squats

 

With only 30 min to get it done I was proud to see everybody complete at least 2 full rounds, while a few just got 4 rounds in before the clock expired. Good Push men!

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Deck of Death – Uno at PoopDeck

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A cold chilly wind was blowing over the marina this morning as 6 HIMs joined the Poopdeck to take a little break and play some cards since all the P200 runners are resting in preparation for the big day.

After a regular dislaimer – adding that we would be staying close to CoT so phones did not need to be brought along in case of emergency – did a mosey around the lot with high knees, toy soldier, toe walk and heel walk.

Circle of Pain
21s (QIC calls out in cadence and then goes silent, all PAX must stop after 21 reps or suffer a penalty exercise)
Windmills
SSHs
CDDs
Mountain Climbers

Lined up on a parking lot line for an Deck of death with Uno cards
Yellow – Mike Tyson Merkins
Red – Bearpee (burpee reps with a 20yard bear crawl)
Blue – Bobby Hurley with Knee tuck
Green – Monkey Humper reps with 20 yard duck walk
Skip – 10 count
Draw 2 – 2 Absolutions (8 count combo in plank of frog tucks, mactarjai and plank jack
Draw 4 – 4 Captain Thor (big boy with 4 single count american hammer)

Totals:
49 Mike Tysons
18 Burpees 60 yard bear crawl
32 Bobby Hurley knee tucks
57 Monkey humpers 140 yard duck walk
40 count rest
24 absolutions
8 Capt Thor

Abide!
Men, abiding as defined by Webster is to act in accordance with a rule, decision or recommendation, but Jesus came to this world to heighten and deepen our understanding of what is right and to bring matters into the heart as inward thoughts and feelings and not just outward actions. Abiding in Jesus is obeying and acting in accordance with others rules, decisions and recommendations and adding on a layer of selflessness, respect, and humility. If asked to go one mile, go two. If asked for your shirt, give your coat also. This was the word left with the PAX this morning

Indian Run around the parking lot, front PAX drops for 5 merkins then catches up to the line to yell DROP to the new line leader, everyone dropped twice

Lunge walk ALL THE WAY from the little restaurant back to CoT, you LKW PAX must be hurting just reading that now.

2 minutes of flutter, hello dolly and protractor to call it a day

CoT
Count-a-rama
Name-a-rama
Wild Thing’s kid – prayers that the attitude is a passing moment and not a prolonged phase of life
Homebrew’s M – new baby, less sleep, we all understand and are supporting you
IcedT’s son – is moving to a nval base in FL to be closer to his son’s wife
Respectable Olaf’s family – they just moved here a few weeks ago and are going through those normal struggles
Picasso – prayers to let fleeting matters go away and only dwell on what matters
QBert – wife is putting in more daytime hours at the hospital to prepare for the change to night shift and stressing about being ready for the higher level of responsibility and autonomy

AYE!!!!!

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Crazy RECON at Crowders

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10 of us, including 2 FNG’s,  joined together at Crowders Creek Elementary on a chilly March morning to RECON the area with hope that we can form a new AO here.

I gave a better-than-usual disclaimer since we had some new guys (Welcome Thing and Iced-T) and we fumbled (that’s a big fence) moseyed around the parking lot.  Eventually we made our way to the center lot (future parking area) while doing some toy soldiers and shuffles along the way.

We circled up for Warm-a-rama which included:

  • 11 Windmills IC
  • 12 Cherry Pickers IC
  • 20 SSH IC
  • 20 Peter Parkers
  • 20 PJ’s IC

The Thang

Our next mission was to find a hill so back to moseying we went.  There is a MASSIVE hill next to the ball field, but visibility was low so we settled on a easier hill which turned out to be pretty nasty anyway.

I had everyone do a King of the Hill type exercise where one guy did as many CDD as possible, while the rest of the gang ran down the hill and backwards up x2.  The idea was to continue to do this until everyone had a chance to be the King and inevitably this is what we did, however, we reduced the up/down to x1 and had the last few guys be Kings together to save some time and our legs from burning.

After finishing up we moseyed our way to the playground.  This AO has a massive playground that we should be able to use for all kind of nastiness in the future so I wanted to point it out this morning and incorporate it to give future Q’s some ideas.  So I created a new exercise I’m calling “Crazy 8’s” which took up the rest of the time.

This consisted of the following:

  • Burp-UP using a piece of playground equipment
  • Jump Lunges
  • Freddie Mercury’s
  • Run
  • Repeat x8

Keeping with the theme, we started with 1 Burp-UP, 8 Jump Lunges (Double Count), 8 Freddie’s (Double Count), and then a figure 8 style lap around 2 landscaping circles in the parking lot leading back to the playground.  We increased the Burp-Up’s by 1 each time, Jump Lunges remained at 8, and Freddie’s increased by 8 each time.

Most of us finished, a few of us didn’t, but we all got better for it.  Those that didn’t have something to shoot for next time because I think this one will turn up again for sure.

For those that finished here is the count of what we accomplished.

  • Burp-UP’s x 36
  • Jump Lunges x 64 (DC)
  • Freddie Mercury’s x 288 (DC)

With only 5 minutes to spare, we went for a long mosey (dang fence) back around the school and made it back to CoT a minute late, but I don’t think anyone minded.

CoT

As usual we finished up with a CoT which included all the usual Announcements, Praises, and Prayers.  Special prayers were lifted up for mothers, mother-in-laws, and stepmothers.  Also, some prayers for this new AO in the hopes that it can help bring new men to F3 and extend our reach further into Lake Wylie.

Welcome once again to our FNG’s Thing and Iced-T and all those that joined today.  It was a pleasure to lead you all this morning and hope to see everyone again next week!

-Flux

 

https://youtu.be/vKG4jGj-F28

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Deck of Death and the Deconstructed Burpee at the Deep

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It was early, it was cold.  I had told the guys throughout the week to bring their kids and we could enjoy an easier workout.  But even I bailed with my two boys when I heard it was going to be 20 degrees.  Seems like that’s pushing the child abuse line… Luckily  the other 8 guys that showed up felt the same and decided the kids needed to stay at home.  Good for the children, bad for the PAX…now we got to do the harder things I had planned!

We had an FNG show up a little early and asked if this was F3?  I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?”  I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves.  By the end, Chris, an art teacher at a local school, was christened with “Picasso”.

I gave the long disclaimer, and we were off.

Dynamic warmup lap around the parking lot with:

High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull

We circled up on the soccer field for COP:

SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers

No one really likes when I keep them in plank for 4 exercises…kinda my thang!

Now that we were warmed up, we moseyed over to the GA-GA ball pit.   Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.

We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch  who had posted it the day before on his BB.  Seemed like a tough thing to do so I added it to the Weinke.

Partner Up for the “Deconstructed Burpee”

Partner 1 run down and up the hill while partner 2 does the exercise.  Add reps together to these numbers:

100 Hip Thrusters

100 Merkins

100 Jump Squats

Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee.  Later Bing told me he got this from our boy Longshanks…no wonder it sucked!

Mosey on to the next evolution behind the school.

5 cones were set up along the back street

Bear crawl to cone then 10 merkins

Lunge walk to next cone then 10 squats

keep repeating until the end 5 cones – about 200 yards.

I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!

Next we stayed by the benches for:

20 Dips

20 Durkins

20 Step-Ups (each leg)

Mosey around to the front of the school

Last evolution today was the Deck of DEATH for 15 minutes.

Hearts = Jump Lunges

Spades = Merkins

Diamonds = Bombjacks

Clubs = Carolina Dry Docks

Aces high were 14 reps

We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end.  I pulled two of the Aces myself!

Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.

prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.

Always and honor to lead,

Royale

 

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