Tag: Rebel

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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The Ranch – Where you need to prepare for the unexpected!!

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8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.

The Thang:

Mosey to entrance
COP

SSHs-20
CCDs-18
Seal Jacks-20
Wind Mills-15
Imperial Walkers-20

Mosey to baseball field……it was creepy dark!!

3 rounds of Crawl, Walk Run

Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run

Mosey to bridge

Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed

Indian Run to Football field

Partner Carry to playground

With Partner: 1 does exercise/1 runs lap
Pull ups
Derkins
Swing Crunches
Dips

Burpee Indian Run back to COT

IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall,  but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.

Thanks Jiffy for the lead…..humbled and honored!!

Cake Boss out!

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Always Play the Hits at Footloose

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18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God

Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%

Jonah Hill (3 broad jumps, 3 merkins, 7 times)

Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1

Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49

Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks

Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10

Thank you Beacon for the opportunity to lead

Looks like we made it,

Barry Manilow

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13 at Footloose

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Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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RPG: Broga & Run on this nice mild morning in November

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10 for Broga and 9.5 for run

It was a great morning of mumble chatter especially Rebel and Fogerty jabbing about wearing tights in 50 degree weather and using the M’s yoga mats.

Sasquatch led us in Broga and we don’t know our Right and Left but we know where the Waffle House is and where the Bank is so we were able to follow instructions.

YHC gave a simple tapper run for the crew down Regent Parkway to apartments and up Pikeview to back gate through Keswick neighborhood back to Regent Parkway straight back to COT for a 3mi fellowship run

Good coffeteria chat and quality time with the PAX

Thanks for the Q and Sasquatch and Bassomatic’s leadership at this AO……strong!!

Cake Boss

 

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Make TIME : Colosseum

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Nov 6th

14 HIM came to get better this warm, gloomy Tuesday morning, with T Claps to Sugar Daddy for bringing out FNG (Tin Cup).  YHC – Fogerty completed the Principles of F3 with the group, disclaimer completed, time to Mosey.

Warmup : Slow Mosey, Butt-Kickers, High Knees :
Circle Up:  IC : 20 SSH, 15 Imperial Walkers, 15 Mtn. Climbers, 15 Hillbilly Walkers, 15 Merkins, 20 Moroccan Nightclubs, 2 Burpees, 10 Windmills, Mosey across lot for 4 Corners.

Today’s workout  is all about Fellowship, Proper Form and Accountability (IC).  Goal is to complete all exercises in a group format: In Cadence : Pax take turns leading each group.

The Thang, Part 1 : Four Corners ( used the 4 Basketball courts to guide the Pax ) : Split into 2 Groups ( Complete Each Exercise as a Group:  In Cadence ): rotate until all Corners completed:

Corner 1: SSH x15, Plank Jack 15X, Bomb Jack 15X

Corner 2: LSS 15X, Sumo Squat 15X, Lunges 15X

Corner 3 : Flutter 15X, LBC 15X, Shoulder Taps 15X

Corner 4: Merkins 15X, Mtn Climbers 15X, Wide Arm Merkins 15X

Momentarily contemplated a Rinse and Repeat, but decided to head over for Part 2  in the gloom and discuss the Theme of the Month “Vulnerability” : God has a Plan for all of us, no matter the set backs you encounter (or blessings), share these times and life events with your Brothers and get better.  Be Vulnerable to be set free.  In our moments of Vulnerability, we share and create incredible moments. Today we were challenged to take TIME : Specifically, Make TIME, Take TIME for your Kids, the only thing our 2.0’s want is “your” TIME : ( Time to play, time to read, Just your TIME) : Time to Mosey for Part 2:

The Thang, Part 2 :  “Climb the Ladder”  ( 5  / 10  / 15 Reps ) :   Each rung on the ladder

5 reps first rung, mosey to 2nd rung,  5 reps, back to first rung : 10 reps first rung, 10 reps 2nd rung: back to first rung, 15 reps 1st rung, 15 reps 2nd rung :  Rinse and Repeat adding Rung(s).

1st Rung  : Squats ( bear crawl to 2nd Rung : Crab walk Back to 1st Rung)

2nd Rung :  Merkins ( Planned modify : Mosey between each Rung )

3rd Rung : Plank Jacks

4th Rung : LBCs

5th Rung : Burpees ( Last Rung – modified Rinse and Repeat to 5 /10 reps – watching clock)

Mosey Back for 5 mins of Mary :

COT : FNG ( Tin-Cup was anointed  – Welcome ) : Announcements, Prayers and Praises led us to a perfect closure for a Tuesday workout in the Gloom.

Very Blessed to be part of F3 and specifically THE FORT: Blessed to get better each day with all the Pax of The FORT:   Thank you to Jekyll for the opportunity to Q :

Fogerty

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