Tag: Rock Thrill

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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8

Footloose with Cake in the Cockpit

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20 PAX including YHC hit the dance floor at Footloose. The idea is to workout so as Q I tried to be sure we got a good one in that the PAX could feel but also modify as needed

Flying is the safest form of travel and it may have to do with pilots that are accountable for the many lives on board their planes and so they take it  serious. The do pre flight safety-checks before every flight and if they skip it or get lazy, it could be the difference between arriving or crashing.

So man marriages in rough places and they don’t get there overnight….it takes time and it can be a long flight. I challenged the PAX on their “safety-checks and if they are performing them. 1 mile run with 6 Pain Stations in play with each representing a safety-checks, Away we went!

We did a mini dynamic warm up on our way to first pain station. Here is the wienke. Below is the moleskin.

NMS:

If we perform safety-checks with our M we will have better odds of landing the plane safely and at your scheduled destination.

  • Family – not logistics but emotional well being, likes, dislikes and direction of family members
  • Finances – top reason for divorce and can be solved with communcation and plan
  • Friends – Take interest in each others friends as its part of who they are
  • Fun – Be intentional with fun adventures like when you were “courting” each other…..lol
  • Fears – These guide decisions and if we don’t discuss them with M, we are makeing bad choices
  • Feelings – If you or the M is not feeling happy or feeling discontent, this does not just go away….need to discuss it and resolve it

Discuss these topics and do it often and your marriage will be safe!!

Thanks for Q Beacon

Peace!

Cake Boss

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4

Laces: Super 21 on Maundy Thursday

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Laces In:

Slight Mosey to student parking lot

Warm Up – COP
SSH x20
Imperial Walker x10
Hillbilly Walker x10
Windmill x10
Cherry Picker x10

Mosey to Band Practice lot

Super 21s (variation) – Inspired by JWOWW’s VQ at the Hive which used a deck of cards and got me thinking about 21. Then I found Super 21s listed in the F3 Exercises………I wondered why I hadn’t done these before in a workout. Turns out doing Super 21s makes it difficult to raise your arms later…..like days later.

1 merkin to 1 low slow squat
repeat to 10 reps of each
Flutters x21
11-13 reps of merkin/LSS
Hello Dollys x21
14-15 reps of merkin/LSS
Freddie Mercuries x21
16-17 reps of merkin/LSS
Lap around the Painted Lot
18-19 reps of merkin/LSS
Box Cutters x21
20-21 reps of merkin/LSS
Rosalitas x21
(Total of 231 merkins and squats)

Slight mosey to side of Ceramics Studio

Found some curb – stretch calves
Calf raises x21
Wall Sits (slight discussion of the brass technique of multiple tonguing: generated a good deal of mumble chatter)

PAX mentioned (sarcastically?) that if we just did 19 more merkins, we would reach 250. With the challenge laid down, PAX completed 19 merkins and 19 low slow squats. (Total of 250 merkins and squats: except for Trucker who complete 280 and added that to the Name-o-rama so YHC wouldn’t forget.)

Plank up – Because Abiding (see note below) requires flexibility:
Honeymooner to Down dog variations
Stretch out the legs
Leg raises in down dog
One leg plank
Knee taps to elbow x5
Knee taps to opposite elbow x5
Repeat with opposite leg
Pigeon Lunges
Butterfly stretches
Seated forward bends (i.e., touch your toes sitting down)

Mosey back to COT
American Hammers x21

The word for the month is abide. Abiding in God is active alignment of our will to the Lord’s. This is opposed to “the dude” passively abiding in the Big Lebowski. I gave a brief message about how we can abide in what is happening around us or we can strive to abide in God. The word is not a passive acceptance our circumstances, at least not in a scriptural sense.

We also discussed, while sitting against a wall, how I approach my (music) studio teaching at Winthrop. There’s practice dedicated to maintenance/growth at technical elements and the physical skills required to play the instrument (this is how triple tonguing came up), and then there’s practice learning assigned repertoire. Practicing only repertoire means the physical skills needed for new piece/work must be learned from scratch…..every time. Having a set routine for maintenance and growth means the fundamentals on the instrument are already in place, i.e., you’re in shape. At this point, learning repertoire is simply a matter of applying skills you already possess.

My short (5 months) time with F3 reminds me of this model. A routine to develop ourselves (physically, mentally, emotionally, spiritually) so that when we encounter challenges (repertoire) it is only a matter of applying skills we either already posses or are honing. One of the hardest parts of each workout for YHC is leaving the comfort of the bed for the gloom. Yet we are all on this planet (its own form of gloom) called to seek God’s purpose for us and abide in that. I’m grateful to have shared this morning with PAX doing just that . . . . even if that means YHC can barley raise his arms to type a backblast.

Not sure what happened at Laces Out. . . . I’m assuming they ran and can currently lift their arms.

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0

Keeping it Simple; Repeats at the Varsity – 1/19/18

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8 PAX gathered in the NaFo Parking lot, fresh off a lazy snow day, to get it back on track with a pre-dawn beatdown.

Mosey around the lot

Warmup

  • 35 Side Straddle Hops
  • 5 burpees OYO
  • 15 Windmills
  • 5 burpees OYO
  • 30 Low Slow Squats
  • 5 burpees OYO
  • 10 4 count Merkins
  • 20 4 count Mountain Climbers
  • 5 burpees OYO
  • 20 Moroccan Night Clubs
  • 5 burpees OYO

Mosey to the snow covered pull up bars

The WO

  • 10 pull ups
  • 10 jump squats
  • 10 pull ups
  • 10 jump squats
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Run to bottom of the hill
  • 5 burpees
  • Run to top of the hill
  • 20 LBCs
  • Rinse and repeat above 3x

Mosey to the parking lot

The Cool down

  • 10 4-count Mountain Merkins
  • Boats and Canoes
  • 10 4-count Mountain Merkins
  • Freddy Mercury
  • 10 4-count Mountain Merkins
  • Captain Thors to 5×20
  • 10 4-count Mary Catherine Gallaghers (jump lunges)
  • Flutter
  • 104-count Mary CGs
  • Protractor
  • 5 burpees OYO

COT

Announcements

  • Rooster
  • Yeti

Prayers

  • Listening, not just hearing
  • York County PD, especially Officer Doty & Family
  • Work Transitions
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0

Island Vacation at Footloose

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My Qotter (thanks Anchorman) after many months.  I’ll keep it short:

The Thang:

Mosey to back lot

COP
SSH
IW
Windmills
Merkins
Mountain Climbers
Double Applesauce around the lot

Stretch-o-Rama

Forest to the Sea
Island Dips
Forest to the Sea
Island Dips
Double Applesauce around the lot

Side Shuffle Bear Crawl on long lot

Double Applesauce around the lot

Side Shuffle Lunge Walk on long lot

Double Applesauce around the lot

PAX Plank Hurdles

Mosey to Flag
6 MOM

 

Announcements:

Joe Davis, Convergence, Read Your Newsletter

Prayers/Praises shared by all in COT

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7

Holiday Lights Tour by Donkey

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13 pax celebrated the gift of a new day at Block Party.  All vets on hand for this journey, so the Disclaimer was short and sweet.  Then the pax saddled up for the Fort Mill Christmas tour.  The theme for the tour was Preparation, in particular, the preparation that Joseph undertook to position himself to fulfill his role in the birth of Christ.

The Thang

Short warm up run to the corner at Ardrey and 160.

COP — SSHs, Mtn climbers, Hillbilly walkers, Merkins, Windmills

Mosey to front of Springs building under the angled windows

People’s chair

FM History Lesson:  The angled windows were inspired by the Hindenberg.  The Springs family made a trip back from Germany via the Hindenberg in 1936.  Anne Springs Close is the last living passenger from the Hindenberg, and she says her father was inspired by the bright light and lack of glare of the angled windows on the Hindenberg, so he put that feature into the building on 160.

10 Burpees OYO

10 Bombjacks OYO

Mosey to parking lot on 160 in front of UC Synergetic building

People’s chair while pax take turns doing 10 merkins each

10 burpees OYO

10 Bombjacks OYO

pax split into 2 groups
Group 1: on wall for 10 donkey kicks OYO
Group 2: LBCs
Flapjack
Rinse & repeat for 3 total cycles

10 Burpees OYO

10 Bombjacks OYO

Mosey to grassy corner where 160, Main Street and RR tracks converge

Plank sequence

10 Burpees OYO

Mosey to field on other side of war memorial and line up along first lit tree

Move to other end of field through sequence of lunges, bear crawls, crab walks, switching at each lit tree.

Mosey back to UC Synergetic parking lot

Back on the wall for donkey kicks and merkins (flapjack then rinse & repeat for 3 more cycles)

Mosey to wall at back of Springs building

10 wall pull ups OYO

Mosey home

COP – Freddie Mercury, Box Cutter, Penguin, Flutters

COT

NMM

Great collection of pax this morning!  Nice to have the Springfield clown car find its way to WEP.  It was also a treat to have the Thrill Brothers out (Drop and Rock).  It’s also good to see BP regulars Uncle Sam, Band Camp and Flash along with a return from Sawdust.

The weatherman predicted 30s so some pax were a bit overdressed for the 40s.  Ginsu had to shed the orange to make it through the session.  Drop Thrill just plowed right through in shorts and short sleeves like it was September.

The lights around downtown Fort Mill offered a festive hue to the workout.  YHC gets frustrated with the work involved in holiday decorations at the house, so a tip of the cap goes to those who decorate the town — the lights provide a much needed dose of perspective amid the hustle of closing out the work year.

This season of Advent always brings Joseph to mind for me.  He is a true #HIM if there ever was one.  His ability to see, hear and discern the voice of God was remarkable.  His obedience in following God’s call, even in the midst of doubt and difficulty was awesome.  His willingness to leave it all behind to follow God’s direction to go to Egypt presaged the apostles leaving their lives and work behind to follow Jesus.  How did Joseph get to a place that he could make all those choices (YES, those were choices!)?  Preparation.  He could never have known what he was preparing himself for, what God was preparing him for.  Yet, he prepared.  We don’t know any specifics of hi preparation, yet it must be part of his story.  There is no other way he could have pulled the trigger on all that without preparation.  Am I preparing myself properly?  What am I preparing for?  What is God preparing me for?

Thanks for giving me the honor to lead you today (and hopefully in some small way to contribute to your preparation).

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6

F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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4

Black Friday BOGO & Coupon Specials

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10 Pax (plus CSPAN for COT) posted to The Swamp to work off their Thanksgiving feast and take a trial run for Black Friday activities.   All veterans this AM, including Alright Alright from F3/Dallas who was visiting local family.  No ruckers (except potentially Royale, who quickly ditched the sack when he saw he would be solo).  So the Disclaimer was pronounced in Cliff Note form and then we launched to get blood pumping on a chilly 30-degree morning.

The Thang

Warm up run past Best Buy, Office Max, PetSmart, etc with some karaokes thrown in.

Circle up in Home Depot parking lot

COP — Mtn climbers, plank sequence, Peter Parkers, Hillbilly Walker, Low Slow Squats, Merkins

Mosey to garden center entrance of HD for first of Black Friday Specials  — Buy suicides and get free burpees.  At each turnaround point do 1 burpee.  Four out and backs (4 burpees).

Mosey to Target entrance and partner up for next BF Special — buy one wheelbarrow and get 2 burpees.  Start with 2 burpees at first red ball.  Then, Wheelbarrow from one red ball to the next, 2 burpees for each partner, then flapjack.  (18 burpees, 22 total)

Mosey to Kay Jewelers (every kiss begins with Kay; Bath & Bodyworks close by for those on skinnier budget) and circle up for BOGOx5 series.
5 Bombjacks + 5 burpees
5 Monkey humpers + 5 burpees
5 Wide arm merkins + 5 burpees
5 Sumo squats + 5 burpees
5 Jumping lunges + 5 burpees
(25 burpees, 47 total)

Mosey back to launch point and collect one Black Friday coupon for each partner pair.  Mosey to side of Best Buy and line up   shoulder to shoulder for People’s Chair w/blocks.  Pass each block to left. Rise and do 1 burpee.  Back to People’s Chair and pass blocks right to other end. Rise and do 2 burpees.  Continue progression to 10 burpees.
(55 burpees, 102 total burpees)

Mosey home

COT

NMM

T-claps to all pax for persevering through a burpee-laden morning.  No Merlot this am, though it would not have been surprising to see some given the indulgences of Thanksgiving.

Thanks to Jedi for the burpee inspiration during the warm up run.  Burpees were already part of the Weinke , but the mumble chatter about doing 300-some burpees at Black Diamond Thanksgiving convergence only invited a heavier dose.  Thus, they instantly became the “freebie” for every Black Friday deal.

Speaking of Black Friday, the crazy shopper scene at Rivergate was a snooze fest.  Four desperate souls slept in their cars with the engine running for heat until we made the moves toward Best Buy, which quickly stirred them from the vehicles and into the camp chairs waiting at the front door behind the barricades.  It was probably the same four people who were in line at Best Buy the morning the new Nintendo game was released earlier this year.  Hope they made the haul they were seeking.  Pretty sure the pax collected all the pain they were after this AM.

Shout out to Alright Alright from Dallas who posted while on holiday family travel.  He’s got F3Nation rolling in DFW so be sure to post there when Dallas shows up on your itinerary.

Prayers for CSPAN who posted for CnW2 with a  boot on his right foot.  Thanksgiving Family Football League took its toll on him and now he’s on the IR.  He needs to try the Respect Division next Thanksgiving.  Hang in there, brother!  Will be in touch to keep you connected while you heel up.

Thanks to Cable Guy for the invite.  The Swamp continues to be a first class AO and it’s always an honor to lead the pax there.

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Alcatraz: Special Thx Uncle Sam VQ and Boss of Cake

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I can’t even tell you really how many PAX came to Alcatraz for their DRP, because I thought I was a greeter at Walmart with all the men coming and then leaving it was a constant revolving door. Regardless, a majority of men got after it and with Uncle Sam making his VQ, we were all in for a treat. So after an attempt at introductions, disclaimers and usual office work, YHC handed it off to Uncle Sam.

The Thang:

 

  • Uncle Sam on Q:
We started off jogging to circle up on center field and warmed up the hipsters by shaking some Finkle Swings (5 reps/leg). 14 Moroccan Night Clubs followed up in a weird sequence since the VQ was stumbling into the rhythm.  The 18 Side Straddle Hops helped the inmates @ Alcatraz get the sensation that it was going to be easy but then they had to scrub the floors with some Annies (10 per arm).  24 Imperial Walkers and 24 Hillbillies thrusted them into Q’s arms.
  • Cake Boss on Q:
5 Burpees OYO
Mosey to the Playground for Mini Murph
Each PAX…no partner
1Lap around Park
50 Pullups
100 Merkins
150 Squats
1Lap around Park
Mosey to the Bball Courts count off 1’s and 2’s
1’s suicides
2’s Freddy Murcurys
flap jack
1’s suicides
2’s flutters
flap jack
Mosey to Hill behind Baseball field
Roll the dice of Pain, do the exercise, run the hill
10 Burpees, 10 Lunges, 10 LBCs, 10 Mountain Climbers
Hand off to Uncle Sam 
  • Uncle Sam on Q:
20 Groiners inspired a lot of grumbling  and some started crying “Parking lot!”, but we still had to do 24 LBCs and 8 Starfish Crunches to get our backs wet with the morning dew.  Partnered up we sprinted from base to base in the Baseball field as if we had hit a home run but stopped;ing for some Mountain Climbers at each base.  Inning was over and prisoners got to go back to their POD cell for some announcements, a lot of Turkey talk and a sweaty thanksgiving for all things good that come from SkyQ.
  • YHC spoke to the men about the “Real” things we are thankful about. Yes we all can be thankful for the obvious, but what are the things that when you realize how grateful you are you get emotional and it makes you want to be a better man. We need to focus on those things when life gets tough. When things and expectations are not going our way….and realize….that thing that makes us realize Sky Q loves me and my brothers are standing with me and everything will be fine!
  • Thanksgiving convergence
  • Christmas Party
  • Joe Davis Run
  • The Rooster CSAUP in Rock Hill

 

Thank you Senator for the opportunity!

Cake Boss & Uncle Sam

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3

Just Say Yes

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9 strong men gathered for the latest edition of Block Party.

The Thang

Here is how it went down-

No FNGs today, so standard disclaimer was given and off we went into the gloom.

Mosey the long way to FFCU parking lot via Ardrey to McCammon. YHC has been to this AO many times to post and is very familiar with the homeowner with the small, but LOUD dog and her adoration for us at 5:15 AM. No desire to talk to the police today, so we went the LONG way. Plank up for the 6 to arrive.

Warm Up-all IC

Windmill x 19, Imperial Walker x 7, Merkin x 7, Low Slow Squat x 7

The PAX seemed eager to get to work, so we did.

Line up at the end of the parking lot for The Escalator. Jump Squats and Merkins. Run across parking lot for 1 Jump Squat, then back across for 2 Merkins. then across for  3 Jump Squats and back for 4 Merkins. Originally planned to do this to 20, but audibled to 10 so as not to miss the other fun stuff planned. Plank up till everyone finishes. Recover. CSPAN excelled at this!

Mosey towards the flags downtown by way of the big field by FFCU. Pit stop there and PAX line up in  plank side by side with enough space between that we can all take a turn doing box jumps over each PAX legs all the way down the line. Once everyone completes this,  all transition to  high plank while everyone crawls through for the tunnel of  love. Recover.

Mosey to the flag and say the Pledge of Allegiance in unison. Thank CSPAN and Hee Haw for their service. YHC is thankful for freedom and feels every day should be Veteran’s Day.

Mosey across street to brick steps at the millstone downtown. All together for the first circuit. 7 Hand Release burpees, Run up steps, run sidewalk to swings and do 19 calf raises. Run to short brick wall by playground for 19 dips, 19 derkins and 7 step ups per leg. Run to playground parking lot and bear crawl across the lot. Run down sidewalk back around to the brick steps.

Round 2 is U vs. U. All you got and then plank up to wait for the 6 when finished.

Running low on time, so let’s do 7 more hand release burpees and mosey back.

Gather up for some Mary at the parking lot near 160 and Audrey.

LBCs x 20 IC, Flutters IC x 20, Hello Dolly x 20

Mosey back and bell rang as we pulled in.

COT and a great take out by Chicken Hawk.

Moleskin

It was a great morning and YHC was honored to get the call up from DD. Everyone was getting after it and that is what we post for, to get stronger and better. We covered  2.25 miles.

Most exercises today were in sets of 7 or 19. During the warm up, YHC explained the reason for this. Recently, I posted a pre-blast for The Joe Davis Run for Recovery and I wanted to explain why YHC and my family feel passionately about this cause. 1 in 7 American will face Addiction. We had 9 in the circle. It could affect one of us. Also, 1 American dies of an opioid related overdose every 19 minutes. That is at least 2 lives lost while we worked out. Think about that. Addiction is a big issue and this is why we run the Joe Davis Run for Recovery.

Later on, YHC also took a moment to explain in COT that, as leaders, we need to understand that what we say and do influences others. Ideally, in a positive way. YHC doesn’t get to spend as much time with Double D as I would like, but a couple of years ago, at a Coop workout, he really impacted me by encouraging the PAX to “just say yes.” We all have a lot of responsibility in our lives, but are we missing the good stuff because our default answer is “no?” Since that day, it has stuck in my head and impacted my thought  process.  Whether it is our kids asking us to read to them after a long day at work or our wife asking us to watch a “chick flick,” let’s try to find a way to “say yes” and live 3rd. I gave a personal example of me being out of work  2 years ago for a short period and my wife asking if we should go ahead and take our kids to Disney World with the money we saved versus waiting. Timing and finances didn’t not seem optimal, but I “just said Yes.” It was one of the funnest trips we have ever taken and won’t ever be forgotten. What a blessing that came from what was a suboptimal situation. Be warned though, “saying yes” will take you out of your comfort zone! Not a bad thing.

Announcements-

Bags for Beds

Bags for Beds

Turkey Drive

Paradise Turkey Giveaway

 

Christmas Party

Pre-Blast: 2017 F3 The Fort Christmas Party

Joe Davis Run for Recovery

2018 Joe Davis Run for Recovery

 

CSPAN noted hat this is all in the newsletter and we should read it!

Thanks for the opportunity to Q, DD!

Honor to lead,

RT

 

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