Philly Inspired Psy-Ops CSPAN at the Coop

34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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The Hive: Kettlebells, rain, tabata. What could go wrong?

0505 show up to the hive for prep. Layout cones and other various gear needed.
0510 see cars and trucks and more cars and trucks pulling into parking lot.
0514 Disclaimer and see another truck pull in (its Stang, we start to mosey for warm ups.)
0515 Warmups of various types.
0522 Start a Tabata that has to called out by Q due to speaker not working. ended up being great. I love mumble chatter and it was rolling good this moist morning.
8 stations- 2-3 PAX per station they went as follows.
Goblet Squats
Figure 8s
Shoulder presses with rucksack
Jump Rope
Alternating bicep curls
American Hammers
1 arm KB swings
Alternating hand on KB merkins
0600- Mosey with gear back to COT. The rain really started to pour down.
Prayers and Praises.
AkA- if you don’t know you better ask somebody.
Q Source
prayers for marriages and kids.

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Tabata Time at the Quagmire

Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

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Building blocks which start with grains of sand

As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn’t plan for that portion of the workout…which is very normal.  I quickly became distracted, as I typically do as well, only to find I had showed up at the AO with no message plan…to be continued.

Standing and waiting for the PAX, up strolls Magnum – fearless leader of the AO. Soon to be followed by MASH and then Weezer (although YHC had noticed Twister’s car but no Twister). YHC commented that although the Yard is a moderate workout site, the plan was to step out of the comfort zone today and push yourself just a bit which the workout would accommodate of course. Quick disclaimer and off we mosey’d with some butt kickers and high knees. We circled up and did the following:

  • SSH x25, 2 burpees
  • Low slow squat x10, 2 burpees
  • CDD x20, 2 burpees
  • Plank jacks x10, 2 burpees
  • Cherry pickers x9, 2 burpees
  • Overhead claps x25, 2 burpees
  • Extra shoulder stretching, downward dog and honeymooner to wrap up

The Thang!

Didn’t go far as YHC explained the progression workout getting ready to be unleashed.  Here’s how that went down…  After each of the below items, we were going to run down the hill that exits from the school from the main front doors, then backwards run up the hill (quadzilla style), then run the rest of the way back to where the exercises would be performed.

Once the original 4 finished the first 10 bombjacks, we were joined by Twister and Spartacus who had returned from their 3.2 mile pre-ruck – perfect timing!

  • 10 bomb jacks, then run, then come back and wait for the 6 before the next exercise
  • 20 step ups (10 each leg), then the 10 bomb jacks, then the running and waiting for 6
  • 30 dips, then 20 above, then 10 above, run…you get the point
  • 45 (because 40 didn’t make sense) calf raises – 15 out, regular, in; then 30, 20, 10…
  • 50 SSH, then 45, 30….

Now that the PAX had a nice base sweat going, YHC decided it was time for a short “10 count” via the message portion of the program.  As YHC was running up and down the hill, I noticed all the ant hills and how those little guys were working together to build their homes.  Similar to how we as PAX and HIM structure our lives and communities – grain by grain, brick by brick.  We have to start somewhere and if that’s a grain vs. a brick, it’s still momentum and growth.  We need to rely on whetstones for growth (spoiler alert for soon to follow QSource) as well as shieldlocks.  We can’t do this alone and shouldn’t have to do it alone – just like the little ants, they have their own PAX for support and foundational building.  Last I checked, none of us have this figured out so who better to lean on than your fellow brothers!  One step at a time, one grain at a time….sometimes one “close your eyes” leap!

Next station stop was over by the basketball hoops where we got to sharpen our merkin skills.  After each set of merkins, we ran down to the last basketball hoop and back.

  • 15 regular merkins
  • 15 wide arm
  • 15 diamond
  • 15 decline
  • 15 ranger
  • 15 incline

That’s 90 total these PAX crushed in a matter of minutes.  This left us about 4-5 minutes of MARY where we went around the horn for each PAX to call and count their own exercise.  Off to COT after MARY where we counted off, name-o-rama, and announcements.  Prayers for the PAX parents, friends and 2.0s.  5 of the 6 of us were able to make it over for QSource for further discussion on Whetstone!  Great work and always a pleasure to lead and be part of the early morning gloom (even though it was nice and sunny!).

Shady

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No foolin’ at The Honey Badger today

17 PAX attended (probably most of them by accident) Ass kickin’ April Year 2.  AKAY2 started at the Badger today with YHC on Q (to make sure I post for day 1).  AKAY2 is a different AO every day (excluding Sunday) for the month of April.  Get to know the region by posting somewhere else.  Here is the schedule (shameless plug):

Today we honored a fallen soldier and YHC modified his workout.  See below for the Thang (the run portion was .33 miles):

Rinse and Repeat – I think the leaders got to a second round of the Squats.  The doubling up on the Burpees was a crowd pleaser….

There was a Shovel Flag hand-off this morning from the scarcely-posting Cheddah to the ever-posting Dirty Harry! Proof (that Cheddah even posted) below:

Prayers for new job opportunities, surgeries, injured PAX and unspoken.

FunHouse

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Bell In The Ring

On Friday, I had the opportunity to Q The Hive, a Kettle Bell workout that has developed the history of being a great, body-challenging, way to end your work week. Under no circumstances was I going to let that change on my watch. After all, Frat Boy was promising an FNG (welcome Mich Ultra) that he’s been working on for 2yrs. What does this tell you about Frat Boy? Leave it to say, Dog On A Bone.

Once we all circled up in the beginning and dropped our metal bells, the PAX were disclaimed. They were then reminded of the critical mission of F3 and if you’re a little hazy: Plant, Grow and Service small workout groups for men for the invigoration of male community leadership. None of those words are there by accident.

And then, we’re off for a mosey to the other large parking lot then back (sans bells) for a little warming up all in counts of 16:

SSH

Mountain Climbers

Peter Parkers

Parker Peters

SSH

Moroccan Night Clubs

American Hamers

Merkins

Grab your bells (notice the “e”) and report back to our circle. Only now, much larger; roughly 40yds in diameter. I would call out an exercise, we’d do a count of 16 of said exercise, set the bell down, run to the center of the circle, perform 5 burpees, then return to your bell. The running back and forth eventually turned to a jog. Here’s the menu:

Kettle Bell Swings

Left Arm Bicep Curls

Right Arm Bicep Curls

Overhead Lunges (Lunges with KB held overhead – 8ea leg)

Upright Rows

Bent Over Rows – Right Side

Bent Over Rows – Left Side

Tricep Extensions

Overhead Squats (Squats with KB held overhead)

Flutters w/  Press

Big Boy Sit-Ups

Stretch it out with some KB-free SSH’s

Thrusters (with the KB)

Now it was time for a little more cardio training. Lining up on the side of the large parking lot, we did a set of 5-Tier suicides followed by a set of 2-Tier suicides.

Line up for Seal-Team Sit-ups

LBC’s

Hello Dolley’s

Rosalitas

A reminder of the F3 Credo: Never leave a man behind but leave no man where you found him.

A reminder of F3’s 5 core principles: Free of Charge, Open to ALL MEN, Held outdoors-rain or shine, Peer-Led (no professional training), Ends with a C.O.T.

Several announcements which included upcoming events, headlined by the OST 8K for our man, Olive in LKN which by the time you read this, will have already happened. Get involved, Stay involved, and LEAD.

Read YOUR Newsletter.

Until Next Time…It has been my honor to serve

Maximus.

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Alcatraz, Keeping it Simple, and Burdens

I think Shady and I were both planning to do the virtual run to for Operation Sweet Tooth, but ended up on the Q schedule.  No biggie – someone’s got to do it.

Shady – 1st half

Quick warm-up mosey down the street and back, including some high knees, butt kickers, side shuffles and karaoke

Circle up for IC low slow squats, 1 burpee, IC SSH, 2 burpees, IC plank jacks, 3 burpees, IC Merkins, 4 burpees, IC cherry pickers, 5 burpees.

Mosey to playground for Dora 1-2-3, consisting of 100 chin-ups, 200 Carolina dry docks, and 300 flutter kicks with partner 1 completing exercises while partner 2 runs to opposite end of parking lot and back.

Shady spent some time before handing off to YHC speaking about “bringing it back to the basics” especially when interacting with your 2.0s.  He challenged us to remember the endless patience we had when they were first born and how important it is to take a breath and be the adult when interacting with them now.

High-five handoff to YHC.  We mosey’d to the trunk of my car where I pulled out a 35lb brick and shared what we’d be doing with it.  As PAX, it is important that we support on another, doing this workout and I’m ultimately life together.  We would be moseying, stopping to perform 5 burpees at various locations, some of the hills of Tega Cay.  The Brock, representing, the heavy burdens that each of us carries, would be carried he entire time (not to touch the ground, only handed off to a brother to help when it becomes to much to carry on your own).

A total of 10 stops we’re made prior to ending up at the bottom of one of the nastiest hills I know of in TC..where we performed a Jacobs ladder of burpees.  90+/- burpees were completed for the day.

Mosey back to COT where we met up with the runners.  TAP for Olive and his family was on all of our hearts.

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Shorties – Freedom and Lawnmower Parents

With this weeks QSource focus on Shorties and the recent college scandals, I thought I would look at how parents are preventing their children from growing up.
Mosey to parking Lot
The usual variety of COP exercises
Q Source 1.6 Spur
    • A man gives everything he has for his children
    • The IMPACT (for good or bad) that a man has on his children cannot be underestimated
    • The HIM’s Commitment provides his children freedom
Mosey to Gun Shop
  • Kids aren’t growing up: Shocking new poll says parents are killing kids’ life skills
  • Parents are preventing their adult children from growing up by doing things for them, including making appointments and intervening where they work
  • Note: percentages are the numbers performed.
  • SSH – 76 % reminded their adult children of deadlines they need to meet, including for schoolwork
  • LBC’s – 14 % helped them get jobs or internships through professional network
  • Squats – 22 % helped them study for a college test
  • MNC – 74 % made appointments for them, including doctor’s appointments
Mosey to Parking Lot
  • Growing up means making mistakes
  • Parents never let their children grow up. Growing up means making your own decisions, and sometimes, mistakes.
  • “The point is to prepare the kid for the road, instead of preparing the road for the kid,”
  • Bomb Jacks – 15 % of parents with children in college had texted or called them to wake them up so they didn’t sleep through a class or test.
  • Hello Dollies – 16 % helped write all or part of a job or internship application
  • Monkey Humpers – 14 % told them which career to pursue
  • Merkins – 11 % helped write an essay or school assignment
Mosey – to another parking lot
  • “If you’re doing it in high school, you can’t stop at college,” she said. “If you’re doing it in college, you can’t stop when it comes to the workplace. You have manufactured a role for yourself of always being there to handle things for your child, so it gets worse because your young adult is ill-equipped to manage the basic tasks of life.”
  • Parents eventually have to take a back seat and let their kids drive their own lives. “You can’t just arrive them at the future you want for them. They have to do the work to build the skills,” she said.
  • Burbees- 11 % of parents with adult children will call their child’s employer if he or she had an issue at work
  • Freddie Mercuries -12 % gave more than $500 per month for rent or daily expenses
  • Lunges – 8 % of parents said they had contacted a college professor or administrator about their child’s grades or a problem they were having
  • Dips – 4 % wrote all or part of an essay or other school assignment
  • If need time – Head to power light hill
COT
  • When it comes to rushing things down to the school,   If there were no smartphones, would the child feel his or her request was enough of an emergency to use the school office phone to call the parent about? Then it might be a legitimate rescue scenario.
  • Scripture: Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.   Ephesians  6:4

Always an honor to lead.   Appreciate the opportunity.

Cornhole, Out

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HIIT @Quagmire

Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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Bracket buster round 1

The day after the first round of March Madness had the PAX eager to see what was in front of them. This bracket buster followed the March Madness structure.

64 reps of squats, curls, skull crushers, LBCs, flutters, and one other (this is what happens when you write the backblast late(

run to end of parking lot and back. Rinse and repeat with 32 reps, 16 reps, 8 reps, 4 reps, and 2 reps. Mossy to picnic bench for 20 step ups, LBCs and squats.

COT

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