Tag: Rebel

Bracket buster round 1

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The day after the first round of March Madness had the PAX eager to see what was in front of them. This bracket buster followed the March Madness structure.

64 reps of squats, curls, skull crushers, LBCs, flutters, and one other (this is what happens when you write the backblast late(

run to end of parking lot and back. Rinse and repeat with 32 reps, 16 reps, 8 reps, 4 reps, and 2 reps. Mossy to picnic bench for 20 step ups, LBCs and squats.

COT

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March Madness, with a hill

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The PAX were blessed with a brisk, dry morning at The Fort.  Everyone was decked out in nice sweat shirts, hats and gloves and then Tesh showed up with his son’s short sleeve shirt on to show us all who was boss.  No one attempted to match his lack of clothing, so we were off.  YHC had the first half of the Q, Shady was soon to follow.

The Thang:

Lap around WEP into the COP:

SSH X I don’t know, the PAX sort of trailed off after 30 so we stopped regained composure…..

SSH attempt #2 X 25, Imperial Walkers X 20 (this was too meet with consternation as many PAX were grumbling that 20 was too many),  Mountain Climbers X 20, Windmill X 20 (finally the PAX stopped complaining understanding that it wasn’t helping their situation), Merkins X 10 (slow count, form matters), 6 count Burpees with overhead hand clap X 10 (crowd pleaser, reminder to do more of these in the future).

Jacob’s ladder at small hill – 1 burpee to 7 bomb jacks

Back to second COP: SSH X 25, and some other things that I can’t remember as my groove was thrown off by all the “mumblechatter” from the first COP.  (My planned weinke was 30 minutes but actually only 23…)

Hand it over to Shaddy – This turned out to be a bad idea….

Mosey to the playground for words of encouragement for the word of the month, Growth.  To be intentional and support Operation Sweet Tooth.  Then Shady went beast mode for some March Madness “fun”:

Round #1:

4 pull ups, run up big hill and back

8 diamond merkins, 4 pull ups, run up big hill and back

16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

32 dips, 16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

64 squats, 32 dips, 16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

Round #2:

4 pull ups, run up big hill and back

8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

32 derkins, 16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

64 calf raises, 32 derkins, 16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

Done – COT

Prayers lifted for P200 runners, for those PAX injured and cannot post, for those PAX that have not come out.

FH

 

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Breaking Patterns

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What a great morning for a run. Low 50’s, no wind and 20 PAX for a post P200 Monday. Up in the rotation today was the newest member of the Flight Plan plans, “Loops of Choice.” They include a 2.5 mile loop that goes over the walking trail at the end of YMCA parking lot, out 6th Baxter, up Sutton and back to Starbucks. And a 1.5 mile loop that goes down market, comes up Sutton and back to Starbucks. Modify as necessary, find a running buddy, have some fellowship, attend COT, check the box.

Flight Plan is an AO that’s predictable. Because of safety, we stay on the north side of 77. We have 4 routes and run each one, once per month. Today’s route emphasizes, (maybe represents is a better word) those circles we find ourselves in. Don’t get me wrong, the workout is beneficial. And I love the sense of accomplishment of conquering the long climb up Sutton (twice) in the gloom. However, the round and round is indicative of what can become of us as men.

But F3 is there to break those patterns. In COT we were reminded of that by two very strong PAX. Pusher (along w/ Twister & Change Order) who has taken the monumental task of leading Q-source. The weekly study of how this group can shape lives, of not just ourselves, but our families and community. If you’re not involved, you’re missing out. If you’ve been going, you know what I’m talking about. The added support outside of fellowship of the gloom, is great.

The other PAX is Stang. What happens when something throws us off these loops we find so comfortable. Something devastating or tragic.  Or what if we struggle just to stay upright on the loops but don’t feel like we can tell anyone so we use other outlets to hide the burden?  Stang is going to lead the discussion on these topics Wednesday at The Tomahawk (Doby’s Bridge Elementary – Kettle Bell). The last 15 minutes of the workout will be a stretching session with discussion on these heavy topics. Things we need to be able to share and discuss if we are going to be the leaders we need to be.

It’s great to see these HIMs pushing us past the 1st F.

Annoucments:

  • See Above
  • Cristina Latini Memorial 8K – Saturday March 30th – Clown Cars leaving Baxter Starbucks at 7:00 for Huntersville or Virtual run 6:30 at Alcatraz
  • Cake Boss 40 Day Challenge – On going

Prayers and Praises

  • Rebel’s daughter getting her first real job
  • The safe return of all the PAX who ran the P200

Welcome FNG – Seuss! (EH’d by Cake Boss)

See you in the gloom!

Boeheim

 

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Preparing For the Storm

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I was excited to be the Q at The Colosseum this cool morning and my attempt to push the Pax at one of The Fort well known challenging AO’s.  Being one of the older pax, I wanted to push everyone physically and also share what has been going on in my life storm and how I have felt the love and support of the Pax.

A short disclaimer was given since all of the Pax were well versed in F3.  Off we moseyed to the basketball courts and circled up for some warm-up.

  • Wind mill
  • SSH
  • Squats
  • Merkins
  • 6 inch hold 10 sec
  • Mountain Climber
  • MNC

Moseyed to the back bus entrance drive for some light pole work.  I arrived early and with the side walk chalk (borrowed from a neighbors child, DD made mention that my kids were to old for sidewalk chalk) I put an exercise at 6 poles.  Start at 1st pole, do the exercise and run to 2nd.  Return back to 1st and go 2nd, 3rd and return.  Continue this up the hill to the 6th pole and back.

Poles:

  • 20 Merkins
  • 30 Squats
  • 30 Monkey Humpers
  • 10 Burpees
  • 20 CDD
  • 25 Dips

Once all Pax completed then we went back to the 6th pole and worked our way back to the 1st pole.

Mosey back to the basketball court for Mary.

  • Freddie Mercury
  • Dynamic LBC (LBC with feet at 6 inches)
  • Hello Dolly
  • American hammer

This past week has been one of the toughest in our parenting years.  When we got a call at 1:30am from our 21 yr old daughter and she had a serious accident and her car flipped and then caught on fire, our hearts sank.  Thankfully through the Grace of God, all of the events of that night turned out to be ok for our daughter physically.  No injuries and just a loss of material items.  This has opened our eyes to a couple of things.  God’s love and protection of His children even when sometimes we have run far away from Him.  Mental Illness is real and when you see your adult age children struggle with this, it is heart breaking.  The relationships that we build in F3 are real and I have felt the love and support of the PAX.

In the QSource we talk about preparing for the expected and unexpected and the unexpected preparation was confusing to me.  I now understand that for me, this preparation was building the relationships with My Lord, My Shieldlock, Pax and having a good relationship with my M. When the unexpected storms of life come and crash on the beach, you have to have others around to help walk through the storm and lift you up.  I have felt this over the past week.

Thanks to Jekyll for the opportunity to Q and share!!!

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Clear & Crisp P200 Tune Up

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What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

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4

Run through the RP

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Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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The Fort: Flat Tire & Band Camp

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8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

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No Balance & No 50-Yard Line

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6 Veteran pax posted to The Colosseum on a dry (thank you!) crisp morning to share in another #DRP experience.  Within just a span of a few days, it’s great to experience the energy of the Convergence last Friday with 70-ish pax and then the intimacy of a small group where no one can hide.  Drive-by Disclaimer today given the crowd, and then we were into the warm-up in place as Jekyll pulled in at 0516.

The Thang

COP — SSH, Mtn climber, Parker Peter, Windmill, Hillbilly walker

Mosey to front of school with grassy area/trees along right

Three separate Suicide series to 3 trees and stop sign
1. Bear crawl to trees / backward lunge walk back
2. Backward run to trees / backward run back
3. Sprint to trees / sprint back

Plank series plus Merkins x40

Mosey to basketball courts behind school & pick partner

Dora 1-2-3 EXCEPT NO AGGREGATION, each partner does full count of exercise
1. Merkins x100 / run to 1st light pole & back
2. LBCs x200 / run to 2nd light pole & back
3. Squats x300 / run to 3rd light pole & back
First partner to finish can then aid the other partner in reaching his finish line through aggregate counting of additional exercises

Mosey home

COT

NMM

Core of today’s workout was derived from QPoint on The M.  In reading past two weeks of The Jester and The M, I was struck by just how critical these two phases are to the Get Right…almost to the point of deserving more attention, more time, more sharpening than anything up to this point (and maybe even beyond in future weeks).  Just two pieces of The M yielded today’s message and workout template. The “myth” of work-life balance, as I call it, alone could stimulate many long conversations around shared experience.  Work is part of life, and only one of many parts…to pull work outside of life and then try to create balance is like taking a pie slice out of a wheel and then expecting it to roll right.  The idea of a marriage being 50/50 is equally flawed.  I’ve been through many experiences when my wife and I both gave 100 and then we came to the other end with a sum less than 200, in some cases even less than 100.  If you’re not giving 100, then why should your wife?  Or how can you expect to reach your potential.  Thus, the reason for the Dora without aggregation.  All each man could do was encourage his partner and the others around him through word and mostly through action until he’d finished it all.  Interesting to see that each pair finished without much need for aggregate counting.  Way to push!

It was great to see Rebel in The Gloom this am, and see his spirits rebounding.  He kept pace with his partner MacGyver during Dora, proving he put it all out there.

Thank you to Jekyll for the opportunity to lead.  It’s always a privilege.

 

 

 

 

 

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VD Boot Camp at Footloose

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An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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Frozen Shart Run

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Apparently according to reliable source if one farts when it is 20 degrees below 0, it will freeze to you pants… try at your own risk.

We met at Foodlion did some Broga, ran down the street, around the ‘hood and back for about 2.7 miles.

Good times!

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