Tag: Rebel

Summer in Oct.

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Since Oct at Block Party has been dedicated to Respect Qs, I decided I would push the envelope a little.  It didn’t help that the weather was consistent with a summer morning, 72 degrees and high humidity!!!

After a short disclaimer we started our mosey around the path stopping at each drill bit for 2 warm up exercises ( crossover leg stretch, WM, Hillbilly Walker, merkin, SSH,  squat). Mosey to the parking lot next to the soccer field above WEP.  Side note, we appreciated the Town leaving the lights on the soccer field lit for our workout.  At the bottom of the lot, partner up and we would have 3 exercises for 2 rounds.  Partner 1 runs the length of the lot and back and Partner 2 does the exercise and then flip flop.  Exercise count was 150,150,100.

Round 1 – Upper body (all need the work except our male model, BC)

  • Merkins
  • Dips
  • Wide Arm Merkins

Round 2 – Lower body

  • Squats
  • Calf Raises
  • Monkey Humpers

By now we were all dripping with sweat and a lot of complaining.  Circled up for 2 exercises (Moroccan night club IC 51x, O/H Clap IC 51x) since this is respect month, I decided to go with my age as the count.

Mosey down the hill a few minutes of Mary (Hello Dolly, Freddie Mercury, American Hammer)

With the word of the month being Control, my first thought of control is being in charge and leading in family, marriage, work or community.  I shared that with my adult(ish) kids it is more difficult to give up control as they are out of college or in college and allow them to accept the control and decisions of their life.  Giving up control is allowing others to make decisions, mentor and allow them to accept the consequences for their decisions.  As a parent we have a natural instinct to step in a be a solver and as our kids age we need to be able to allow them the ability to take some control of their decisions.

We ended with announcements and prayers.  Special prayers for Asphalt for  continued healing, Cake Boss’ sister, marriages, family and Pax looking for work.

Special thanks to Double D for providing the opportunity to Q and the hard work put in by the Pax.  Hope the Respect morning didn’t disappoint.

Rebel

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5

Footloose or don’t Footloose… you pick

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Footloose brings the numbers for sure… No sense in getting philosophical at the front…

The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15

Mosey to back of Baptist Church

]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.

Cone 1:

  • 20 Jump Squats OR 20 regular squats

Cone 2:

  • 20 diamond merkins OR 20 regular merkins

Cone 3:

  • 20 Burpees OR 20 Bombjacks

Cone 4:

  • 40 flutters OR 40 LBCs

Cone 5:

  • 20 dips OR 20 overhead claps

Cone 6:

  • Bear crawl to next cone OR lunge to next cone

Cone 7:

  • 30 shoulder taps or 30 second plank

AMRAP FOR TIME

Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…

All things considered, it was a good time.

NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.

Helmet, out.

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11

Why you wanna give me a run-around?

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24 PAX gave me a run-around Thursday morning at Footloose.  Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot.

I rolled in with 3 minutes to spare, thanks too  … who cares, the Weinke was laminated, and I was loaded for bear.

1 FNG to welcome, a little mumbling, a disclaimer and we were off …

The thang:

Mosey around the main lot, then out to the road, down the hill and a tricky left before the big hill to the big church lot.

Line up for dynamic warm up
Squat walkers
Knee ups
Toy soldier
Windmill walkers
Bear crawl
Patrick Swayze (karaoke L&R, powerskip, backwards run arms out)
Inch Worm
Jonah Hill (3 broad jumps, 3 merkins x 7)

Mosey to the lot across the street, circle-up (ish)
IC: CDDx10, Travoltax10, Squatx10, 2 burpees OYO
Mosey up the stairs to the First Baptist back lot, spot #1
IC: LBCsx10, MNCx10, Monkey Humpersx10, 2 burpees OYO
Mosey around lot a bit to spot #2
IC: Flutterx10, Bombjackx10, Dying Cockroachx10, 2 burpees OYO
Mosey around the lot a bit to spot #3 near grass
IC: Hello Dollyx10 (shout out to Hef), Scorpion DD, KneeTar Jaix10, 2 burpees OYO
Mosey out the front to the church lot across form the fire station
IC: Rosalitax10, Merkinx10, Hillbilly Walkerx10, 2 burpees OYO
Mosey to small lot across from Hardees
IC: Freddiex10, Mahktar Jaix10, Calf Raisex10, 2 burpees OYO
Mosey … Down on Mainstreet … Down on Mainstreeeeeet to the courthouse lot around the corner
IC: Shoulder Tapsx10, Overhead Clapsx60, Imp Walkerx10, 2 burpees OYO
Mosey all the way back to where we started in the large church lot, lots of love and mumble chatter here since we went by what everyone thought was COT, but I saw 6 minutes left …
IC: Russian Twistsx10, Plank Jacksx10, SSHx10, no burpees this time

Back to COT

The skinny on this one was that we kept moving, nothing harsh, I didn’t have to carry Dark Helmet up 40 flights of stairs with a cinder block on each wrist (or whatever he makes you do), 10 counts were walking 10 counts, on your 6, on your feet, in a plank, on your feet. No rest, 45 minutes of exercise.

Welcome FNG Popper, EH’ed by a friend in F3 Columbia

Looks like we made it,

Barry Manilow

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5
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22 PAX braved the Clydesdale pace, some went their own way rather than face the excruciating hills of the Pineapple Loop, some, faced their fear.

The thang:

I run along the avenue
I never thought I’d meet a PAX as slow as you
Meet a PAX like you

With messy hair and sleepy eyes
The least you could do is keep up with the 6
Keep up with the 6

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

A street lamp above your head
A beam of light comes shining down on you
Shining down on you

The street lamp is moving nearer still
A hole in the sidewalk comes in view
Hole comes in view

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

 

Looks like we made it,

Barry Manilow

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7

Varsity – Feel the Interval

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Varsity: 7 HIIT and 4 Ruckers

What sometimes starts out as easy or smooth sometimes gets tough. Like today’s beatdown….you may think its going smooth, until things get harder and you get worn out…..and we need to push through and get tough. Finish Strong PAX!!

Mosey to Gym entrance:

·         20 dips

·         10 derkins

·         20 SSHs

Mosey to front entrance:

·         20 dips

·         10 derkins

·         20 Step Ups

Mosey to Bank Lot

·         Ladder Program or 12 days of Christmas…..

o   Do# of Reps and add exercise each round with 100 yard run in-between

1.       Merkins

2.       Squats

3.       Leg Lifts

4.       Carolina Dry Docks

5.       Burpees

6.       Diamond Merkins

7.       Hello Dollys

8.       Box Jumps

9.       Plank Jacks

10.   Lunges

11.   Donkey Kicks

12.   Bomb Jacks

·         LBC’s

·         Planks Punches

·         Flutters

Mosey to COT

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And, yes, we ran

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The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

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4

Dealer’s Choice: Shovel Flag hand-off at The Ballroom

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A beautiful early fall morning with a bright moon called some hearty soles to the “new” Ballroom. Q-drenaline was surging in my veins as the cars kept rolling in. YHC was proud to have my 2.1, Pigeon roll out of the fartsack to join us. As no FNGs were present, an abbreviated disclaimer was offered. Off we went.

Mosey to inbound carpool lines and circle up. COP: (all IC), SSH *20, Windmills * 15, Merkins * 10, Pater Parkers * 10, Plank-o-Rama (As hard as I try, YHC still can’t get execute the hand/foot in the air combo), Squats * 20, MNC*25. Now that we’re warmed up, mosey to the gym wall. Before we got to the wall sits, YHC offered a few words on Leadership: F3 is an incredible opportunity to hone your leadership skills. As I am also a scout leader, F3 has sharpened my abilities and made me much more comfortable taking on the mantle of leadership.

Wall-sits while Pax on each end run out of line, do 5 squats, return and next man goes. Repeat, but this time each Pax does 5 Bombjacks. Nice form by Twister and Anchorman had a nice vertical. Now that the hammys are sufficiently smoked, mosey to the staff parking lot, under the bright lights for:

Deck O Pain: Each Pax draws a card and the group does the number of exercises on the card. Exercises were based upon the suit shown on each card as follows: Hearts = merkins, Clubs = squats, Diamonds = LBCs, Spades = Bombjacks. Each time a 10 is drawn, everyone run a lap around the lot. This is an easy “set it and forget it” piece and gets everyone engaged in the workout. Newer Pax get a chance to practice calling out the cadence and can gain some confidence in their leadership skills. Some quality mumblechatter followed along with an inordinate amount of merkins. We made it to about card 42 when YHC called an Omaha and had us run one more lap. After that, mosey back to COT.

Before the announcements, YHC offered a quote that I really enjoyed on Leadership:

Men make history, and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. – Harry S. Truman

 That really hit home- having the courage to lead and building my skills are areas that I often fall short on. But sharpening iron alongside my brothers will help me to progress in these areas.

Announcements: upcoming Invergence and Convergence, G-fit workout on Fridays, read your newsletter. Prayer and a praise for our scout leaders of Pack 250, other prayers for Houston, F3 Columbia team and injured Pax. Cake Boss took us out with an awesome, prayerful giving of thanks for the leadership shown by fellow Pax and asking that we each become the leader that our Father meant us to be.

Before we got to Prayers, the Shovel Flag for the Ballroom was officially passed off to YHC as the new Site Q. I was honored when Cake Boss asked me to take over for him. Big shoes to fill there, but this is always a solid group of supportive Pax, so just know that I’ll be reaching out to each of you to get on the schedule. Thanks also go out to Change Order for leading this AO for many years. One reason I was glad when Cake Boss approached me about taking over as site Q was that I had thought about it when Change Order had been looking for someone months ago. Probably should have stepped up then, but opportunity came knocking again. As always, color me honored and humbled. See y’all in The Gloom.

Short Sale out.

 

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6

Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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10

Lazy Dora and Triple 5s at the Yard

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I’m late in getting this up so I’m just going to focus on what we did.
Mosey to behind elementary school – 25 SSHs, 10 WMs, 10 IWs
Mosey to near end of access road – 15 Mountain Climbers, 10 Peter Parkers, 10 Parker Peters
Mosey half way back – Fuzzy memory on these
Mosey to loop behind ES. Partner up for some lazy Dora.
100 Merkins – One partner does 10 while other holds plank, then flip and keep repeating to 100.
200 LBCS – One partner does 20 while other holds legs 6″, then flip up to 200.
300 Squats – One partner does 25 while other holds Al Gore (hug a tree or how to take a grumper in the woods). Flip it up to 300.
Most agreed Dora isn’t really that lazy.
Mosey over to b-ball area and split into 2 groups. Each group is inside one of the painted squares for some triple 5s.
Set 1 – 5 Diamond Merkins, 5 Plank punches, 5 Jump Squats, 5 Xs-Os, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Set 2 – 5 CDDs, 5 Plank Jacks, 5 Jump Squats, 5 V-Ups, lunge walk from one side of square to other – Repeat 5 times.
Set 3 – 5 Merkins, 5 Donkey kicks, 5 Jump Squats, 5 Toe touch LBCs, Run/Slide/Run Backwards/Slide around square – Repeat 5 times.
Circle up, each PAX is doing lunges. One PAX does 2 burpees, then resumes lunges. PAX to his right does 2 burpees, etc all the way around the circle twice.
Time was almost up so we moseyed back to the cars for some crab cakes. Crab walk position and then touch right hand to left foot, left hand to right foot. It’s always kind of fun to see who’s not coordinated.

Lots of great mumblechatter, mostly from Twister. But great effort by all the PAX including Mash’s 2.0 Radar. It is always an honor to lead the PAX. Thanks Hasselhoff for the opportunity.

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80’s/90’s Themed High School Sports

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SSH 15
Mtn Climbers 15
Squats 15
windmill 15
Moroccan night club 25
The Thang:  (football style)
Monkey rolls for 30 secs
butt rolls 30 secs
chop and drop 30 secs
squat thrust 10
Discussed discipline and what that means to the Pax
Turned over to Bonsai for basketball style workout
Moseyed over to First Baptist Church back parking lot
Ran suicide with a twist up the hill
(Start running backward to first line)
– first line 10 merkins
– second line 20 squats
– third line 30 LBCs
– fourth line 40 toe taps
(After completing each exercise return back to start running forward)
10 merkins in cadence
Single leg hop to next row of parking spaces and back
Switch and repeat
Next split up in two groups
Group 1 – work their way through the cones setup with the defensive slide
Group 2 – merkins until the 6 completes the defensive slide
Rinse and Repeat
Group 2 – Bobby Hurley’s until 6 gets back
Move over to the wall for 20 jump wall taps
Mosey back to COT
Anchorman I appreciate the opportunity to lead and it was a great idea to
incorporate High School sports.
In case you can’t figure it out Destiny was the one in high school in the 80’s.  Just saying – All most respectable.
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