Tag: Rock Thrill

16 got Brenton’d at the Honey Badger

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16 brave little badgers got their man card punched this morning at the best AO in The Fort Region – The Honey Badger.

This AO is always a little bit harder, and a little bit longer than the rest. If you fight badger on Monday, and start your week like a hero – the rest of the week is a little bit easier.

This week we honored Officer Timothy Brenton.  Brenton, husband and father of two, was killed in the line of duty on October 31, 2009

The Brenton workout calls for five rounds of bear crawls (100 ft) standing broad jumps (100 ft) with 3 burpees after every five jumps. We modified this slightly to bear crawls of 100 yards, and broad jumps of 100 yards with 3 burpees every 10 yards. We also added a 400 meter run in between sets.

This is the second time the Brenton has made it to the Honey Badger – both times it was modified to 100 yards. So we are adopting this as the new standard.

Prayers to all effected by Hurricane Florence

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It’s the Badger after all…

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Over the weekend, many of us had the opportunity to participate in the 9/11 GORUCK events. It was a powerful reminder that our days are numbered and we don’t have any idea what that number is… One of our Cadre, Mike S., told us stories of men that he knew that had joined the Armed Services in some form or fashion (just as he had) as a direct result of the events of 9/11. One of those was a man that later would give his life in service to his country, Severin Summers III. Cadre Mike knew Severin, and told us some of his story at the event. We thought it only fitting to perform the workout that bears his name at the Badger yesterday. And it was hard…

50 Pull-ups
100 Hand-release Merkins
Run 5K

You could do it straight or break it up as you saw fit. For me, I did them in sets of 10, 20, and 800M runs until complete. I think that everyone chose to break it up in some way… There was a lot of sweat. And pain… those are the things I remember…

We started our week on the right trajectory, with a reminder to live THIRD… like a hero…

Helmet, out…

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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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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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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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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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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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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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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