Tag: Rebel

Colosseum 9418

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What a delicious swampy suckfest at The Coliseum today.  10 (real) men were brave enough to post today including two former nantans(DD, Pusher), a former #kotter (LULU), and a former #D1(Crab Cakes). Who among us doesn’t love a dirty McDeuce?

YHC came in on 2 wheels this morning but was ready to go disclaiming that which needs to be disclaimed and off we went for a yog/mosey where we learned that McGuyver still hates me from a Sunday run where I may have underestimated the mileage.  In the back of GHMS our freshly minted black top served as our warming grounds.  Various heartpumpers: SSH, Squats, LBC, Flutters got it going.  Oddly I thought we would have a Chippendale this morning but everyone kept their shirt on. looking at you Jedi.  Making an appearance in our warmup was the always welcome 10- down burpee count sprinkled in.  got down to 7 before we changed direction to a new section of our Roman fortress.

The THANG

Dirty McDeuce- 3 exercises, 12 reps, 4 rounds.  Usually Upper, Middle, Lower but Q’s call.

  • Merkin, LBC, Squat
  • Carolina Dry Dock, Dying Cockroach, Lunge
  • Wide arm Merkins, Big Boy Situps, Jumpsquat
  • Diamond Merkin, Freddie Mercury, Apolo Oh-no

Spliced in some more burpees with 6 through 4 down.

Mosey to back parking for suicides, 5 points, 3 burpees each.

curb action with 60 seconds each of alt shoulder plank walk and steps ups.

Finish with Mary and the rest of our Burpees: 3 through 1 down

Naked Man Moleskin

Good to see Rebel this morning.  Strong, fit and at front of pack today in Dirty McD.  No question he could beat the 55th ranked tennis player unlike Federer.  Coliseum regulars JWoww, and Objection crushed as usual.  McGuyver lead from the front in his silent assassin way while LuLu  still had enough breath to explain the origin of his name.

We got in 70 burpees on the day to help our totals for the September of 1000 burpee challenge and support Double D in his efforts running in the NYC Marathon for Let Me Run.  If you finish with more than or less than 1000, pay up friends.  Lets financially support DD for this great program,

Twas a great morning.  Aye!

F3 the Fort Invergence 9/21 5:30 Rush Pavlilion!

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Good times at the Colosseum

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Sorry for the delay….went DR right after for the week

 

Was called on to Q the Colosseum and worked to make sure everyone got better. 10 PAX joined me on this balmy morning, except one guy was missing? No FNG’s, but made sure to do a good disclaimer (per CSPAN’s orders) and off we went. It had been a while since I had visited the Colosseum so I was hoping I remembered the favorites.

 

Warm-up

Mosey down the road heading against the pick-up line towards the end where it dog legs right to 160. At each light post along the way we started with side shuffles, facing away from the school, then towards the school, then carioca, butt-kickers, then toy soldiers. Finish with a Mosey to the small teachers parking lot on the left. Circle up.

Windmill x15 Cad

Moroccon Night Clubs x 35

Low slow squat x15

Overhead claps x25

Happy Jacks – 5 rounds

Mountain Climbers x 15

Honeymooner into DD

Recover

 

The Thang

Mosey out the parking lot towards 160 and stop at the second light post (including this one, there are three that were used). I called this a progressive workout, but there might be a better name:

 

Start with 10 merkins at the current light post. Run to the next light post, then back to the home light post (like a suicide). 10 merkins again, then run to the next light post, 10 knee slap jumps, return to home. 10 merkins, proceed to the next post for 10 more KSJ, then to the 3rd light post for donkey kicks. Once completed return to home. Once the Six was in everyone on their six for some LBC’s x 15 in CAD. Recover.

Round Two- only two changes were a switch to CDD on the first post, and each rep was bumped to 15. Once completed PAX moved to their six for flutter kicks x15 in CAD. Recover.

Round Three- Everything the same except now the reps bumped up to 20. After completed, on the six for hello dolly’s x20 in CAD. Recover. 2 quick ten counts by the PAX and then off to the next spot.

Mosey around the front of the elementary school stopping quickly near the flag. Circled up for a quick round of SSH x 25. Continued on to the black top area and around towards the back of the elementary school near the wall. Circle up for a quick round of Imperial Walkers x 15.

Partner- up for a modified round of Dora- 50-merkins/100-squats/150-LBC’s

Start at light post facing the chest high wall- Partner 1 works on 50 merkins while Partner 2 runs to the wall, up and over, to the school wall. Hit the wall and then complete 2 burpees. Return back to the starting spot. Continue this pattern until the 50/100/150 goals as a team are hit. Recover.

Mosey over to the cones on the black top and face the side of the middle school. Run 50% down to the first basketball hoop and then sprint to the end. Grab a spot on a bench for 20 dips in CAD. Then into wall sits for a full round of a entire PAX ten count. Head back to the Light post and turn and face back towards the school again. Run 75% to hoop and sprint end. Grab a bench for 20 dips in CAD. Recover and jog back to the starting spot. One more round of the same. Recover.

By now we were getting close to running out of time so off to COT we went. We had just enough time for a round of American hammers.

Announcements- 6th Annual Invergence is Sept 21st at Rush Pavillion. Read your newsletter.

Prayers:

Kids

Marriages

Thanks for the call out Jekyll. I appreciate the opportunity. And thank you PAX for the honor of leading you.

 

Frat Boy

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Varsity: Some HIIT for cool Friday Morning

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Varsity 8/24
9 PAX including YHC arrived on this cool Friday morning for a taste of High Intensity interval training. Basically get the heart rate up and down for 45mins.
I choose to do a “9round” type approach and fill in with some pull ups for Haggis. Special requests are encouraged.
Disclaimer given and welcome to FNG – Joe—–aka Dirty Myrtle.
Mosey down to Sugar Creek for mini warm up
  • Squats
  • Merkins
  • LBCs
  • Windmills
  • Moracan Night Clubs
Jump into the Thang:
3 mins of each set of 2 exercises. After 3 mins, run up hill and grab 10 Pull-ups run back down hill.
Here are the sets:
SSHs-10
Burpees-5
Merkins-10
Jump Rope-20
Mtn Climbers-10
Dips-20
Squats-15
Curls-10
Lunges -10/leg
Calf raises -20
LBCs-10
Donkey Kicks-5
Big boys-5
Plank Cinder Block pull -10
Ran out of time but last two sets will be used for future beat down.
Freddys-10
Partner Wheelbarrow-curb2curb
Hanging knee raise-5
Side crunches -10
COT:
We had FNG naming for Joe to Dirty Myrtle since he was from Myrtle Beach of course. Nice EH Punchlist!!
Prayers for Rebels wife procedure, Dilberts friend on kidney surgery  and Dirty Myrtle’s friend on liver cancer and my friend facing auto-immune disease.
PAX praying over schools Sunday at 6pm…..show up at a school and pray over them and the administration and students. Nice work Beacon!
Cake Boss out!
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Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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Barney Fife’s Ballroom VQ

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The Message:

Since this was my VQ I was not overly confident and could feel the butterflies doing side straddle hops in my stomach. I had made a homemade deck of workout cards that I was looking forward to trying out. However, the best-laid plans of mice and men often go awry and my plan quickly fell apart. I am ashamed to admit that I underestimated my fellow PAX. My plan was based on a group of what I assumed would be 5 – 10 that would eventually draw 5 cards each by the end of the workout at which time we would compare hands for a modified game of poker.

As I stood in the gloom waiting to give my first disclaimer I was pleasantly surprised to watch the steady stream of vehicles arrive, one after the other. By the time 5:15 rolled around there was a total of 26 of us and I was less nervous and could feel the support in the air. I quickly realized that I would have to modify my plan but I was happy to do it because no matter what happened I knew I was among good friends that would be quick to help if necessary.

After stumbling over a barely adequate disclaimer we started with a CoP warmup:

  • Windmills
  • Side straddle hops
  • Hillbilly walkers
  • Carolina dry docks

After the warm up it was time for a short mosey to the football field.

The THANG:

The PAX lined up on the goal line and planked while one person at a time sprinted to the 40 yard line, drew a card and brought it back and called their exercise out in cadence. After each PAX brought one card back for a random beat down that worked the legs, arms and abs we split up into 5 groups on the field. Each group used the 5 workout cards that they had drawn from the pile and moved to the next group of cards when they were done. After each group worked through all 5 sets of cards we lined up on the 40 yard line for more sprints:

  • 10 yard sprint, imperial walkers back
  • 20 yard sprint, power skip back
  • 30 yard sprint, hillbilly walkers back

We moseyed back to the parking lot for CoT where I explained to the group what an enormous impact my F3 brothers have had on my life since I began coming in April and we all welcomed FNG Flyby to the family.

Thanks to Short Sale for giving me the opportunity to Q, I thoroughly enjoyed it and promise to make it SUCK more next time. Thanks to all the PAX who came out and showed their support.

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Light Pole Work

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For what looked to be a rainy morning the night before, I was pleased to see we would have a dry morning, except for the sweat from the less than moderate work I had planned.  Ballroom is a great AO and is also moderate.  The workout allowed everyone the opportunity to push themselves.  As cars rolled in a great group of 25 PAX assembled and the mumble-chatter started immediately.  After a short disclaimer we moseyed around the parking lot and stopped at the far side for warm-up

  • SSH
  • Windmill
  • Imperial Walker
  • Low Slow Squat
  • Merkin
  • Mountain Climber
  • MNC – correct arm movement

Mosey to the entrance road for the light pole work to begin.  Begin at 1st light pole with exercise, run to the 2nd and complete exercise.  Come back to 1st and complete exercise and go to 2nd then 3rd and then back to 1st.  Continue this until complete all 5 light poles. (Mumble-chatter had dropped to a low level), catching your breath was more important.  Light poles were spaced out along front entrance and every other pole had designated exercise.  Exercises:

  1. 10 Merkins
  2. 15 CDD
  3. 20 Dips
  4. 25 Monkey Humpers
  5. 30 Squats

Once completed and six was in we moseyed to the grass/mud hill on the side of the school.  Set out for a series of 12’s.  Bottom of hill dips and the top of the hill squats. 1 at bottom & 11 at top of hill – 2/10, 3/9…..

Moseyed back to front parking lot for a little Mary.  Opportunity for some of the Pax that had not Q’d before to lead an exercise of Mary.  Good job Arrowhead, Dungaree and Wide Right.

Moleskin:

We have almost completed 60 days of focus on impact.  I shared with the group that as I have thought about impact in my life, I have thought about the people in my life that have impacted me.  Most of the time they probably didn’t know the impact they made but more importantly their impact was made by how they lived their life.  As I shared that in our family, work, social and community, it may not be the words we speak but the daily actions we live that can impact someone.  I also shared Dabo’s response he had at the ACC media day, when asked about his faith.  “If there is hope in the future, there is power in the present”.  Take 3 minutes and watch the video of his response.  We are all blessed and have different opportunities in the present.  Let your actions speak loudly!!

Thanks Short Sale for the opportunity to Q.

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Focus

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It was great to post with the 10 #HIMs at the Yard this morning. I told the Pax that we were going to play basketball and there was no need for gloves. They looked apprehensive but said “ok?” Boogie Down brought his son Julian as our FNG. Nice work Boogie Down!

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), Moroccan NIght Clubs and Overhead Claps (15x)

Mosey to the next parking lot near the station

Leg Warm-Up: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips

Mosey to the basketball courts for a quick game of Knockout followed by a 5 on 5 basketball game for intense cardio.

COP: LBCs (15x), Rosalettas (15x), Hello Dollies (15x), Flutters (15x)

Moleskin:

During the first couple of days of a recent summer vacation, I was consumed in distractions from bring present from my family. I was wasting time on my cell phone that I could not get back. I finally decided to put my cell phone in another room so it was not easily accessible. With the phone distraction removed, I was more focused and present for my family. My next challenge is to more consistently remove distractions and to focus on my priorities, like my family and God’s calling on my life.

What are the distractions? Electronic devices are a huge distraction for many of us. Some people are distracted with the past because they obsess over what they could have, should have and could have done. Some people are distracted with worrying about the future. It’s likely that the worries for the future will not become reality.

All we have is right now. Tomorrow is not promised. Yesterday is gone. Be present. Be focused.

Peace,

Deacon

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Moseying through life searching for your Rock

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Eighteen men posted on a beautiful morning to make each other stronger in body and spirit.  I won’t try to capture all of the words of wisdom shared but get out there and post to engage…

The Message…  The bottom line of the messages given intermittently throughout the pain was around impact and finding your God given purpose and engaging in the Journey that will take you from where you are today to where God wants to to be, having an impact in the areas of the world he has called you.  Don’t just mosey through life smelling the flowers and then moving on to the next thing.

The Thang…

Mosey to the corporate parking lot where Shinguard started the morning with COP.

  • SSH x20
  • Squats x20
  • LBC x20
  • High Low Flutter x20
  • Worlds Worst Merkin x10 (Wide arm, Regular, diamond = 1 rep)  that was terrible

Mosey to the wall for some muscle up and donkey action.  2 sets (10 x 10 then 5 x 20)

Mosey to the top of the Hill for some hill repeats. x2  Run down hill and run backwards back up with 10 burps at the top.

Mosey to the grass hill with a forward bear crawl down the hill to the sidewalk

Mosey to the lower wall for some wall sits and baby dips while in sitting position

Mosey to the courtyard for wall jumps, derkins, irking, and dips with a few rounds.

Santina took over and rotated through a series of SSH, Carolina Dry Docks, Lunges, Moroccan Night Clubs, Seal Jacks and a repeated, slow, methodical rip your muscles out shoulder type of experience.

Moseyed back to COT for a couple of ab exercises then done.

It was an honor and privilege to Q and to Q with Santini.

CH

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Core Impact

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It was a really nice morning at The Ballroom!  The weather was perfect, the PAX were feisty, and the workout was tough (at least I think so).

We started out with a quick disclaimer (no FNG’s) and then we moseyed around the front of the school to the parking lot on the other side.

Warmup consisted of the following, all in cadence:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

The Thang…I started out explaining that most everything will be in cadence, and to encourage participation by the PAX I asked that we take turns counting off cadence.  Let the core workout begin:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25 (that is a LOT)
  • Hello Dolly in cadence – 15
  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 15
  • Hello Dolly in cadence – 15

A quick talk about IMPACT was had.  We can make positive, or negative impacts daily.  How will we choose to use the opportunities for impact?

Mosey around to the back of the school

Got some insight into CSPAN, how he got his name and what F3 has meant to him!

  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Break for People’s Chair for a 10 count from each of the 18 PAX in attendance

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

Mosey back towards COT

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 20
  • Hello Dolly in cadence – 15
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups, single count – 10
  • American Hammer in cadence – 15

We then spent a few minutes doing some much needed (and appreciated, especially by our very own respectable CSPAN) Broga

And closed out with announcements, prayer requests, and encouraging the PAX to attend the 3rd F at Crossroads after!

As usual, it was an honor to lead.  Thanks Short Sale for the opportunity!

Smithers – Out

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Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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