Start of May at the Coop…the Murph, partner style

15 men joined YHC to make 16 total at the Coop this morning. Simple weinkie…important concept.

Mosey to football field.

Warmup

  • 20 side straddle hops
  • 5 burpees OYO
  • 10 windmills
  • 5 burpees OYO
  • 15 big arm circles
  • 5 burpees OYO

Kept it short…we would need the time.

The Thang

Simple…partner Murph. Straightforward exercise, but the key was to stick with your partner and encourage/push him along the way.

  • 1 mile run
  • 100 pull ups
  • 200 push up
  • 300 air squats
  • 1 mile run

COT

Announcements – Memorial Day CSAUP, Ruck Heavy this weekend.

Prayers for travelers, UNCC school shooting, teachers in general.

Thanks for the opportunity to lead Punch List.

MOLESKIN

The partner theme was appropriate this morning. During the course of the morning with the PAX, I learned about a member of The Fort that has had marital troubles and subsequently split from his wife and another whose marriage is in a difficult patch as well.

It may or may not have been the case with these men in particular, but as sinners, we are incapable of living up to the standard that Christ set for us and as a result, we make poor decisions that often lead to terrible consequences. The funny thing is that often times, these decisions are made at times in our lives where we think we are at our best (pride comes before the fall). Our pride and self-righteousness blinds us to the efforts of the enemy that is constantly looking for ANY opportunity to tear down, separate, and destroy.

One of the best ways to fight this lifelong battle is to find a partner to do battle with. Someone that will push you, lift you up, and most importantly, hold you accountable (just like you will do for them). Someone that will recognize your pride and the small poor decisions that always lead to big poor decisions and check you before they tear you down. Someone that will constantly encourage you to put yourself 3rd, serving Christ first and your wife and family second. This is what we are called to do for each other.

If you don’t have a partner that believes in the same set of values and has similar goals as you do, do yourself and your family a favor and find one. We are not designed to go through our lives alone and unchecked.

– Ginsu

 

 

 

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Swings at Block Party

YHC had two plans in case the setup for the Strawberry Festival hindered the better workout, but a quick walkthrough of WEP revealed that everything was normal and the fun could begin as hoped.

12 PAX appeared in the gloom, 4 runners ran, 8 campers booted. No FNGs, issued the disclaimer anyways.

Starting with a mosey half way around WEP and stoping to warm up the no leg parts in the field the PAX enjoyed the following:
20x SSH
10x Low Slow Squat
10x Werewolf
10x Tea stance dips, each leg – Standing normal, step the right leg over the left and space about shoulder width.  It’s awkward. Now sink until the left foot comes up and the left knee hovers over the ground.  Now hold both arms out with palms out, dip down until the knee brushes the dirt.  Do this ten times and reverse.

Now mosey back to the trail and over to the playground.

PAX paired up (8 was the magic number, worked perfectly!). One partner has his legs hanging on a swing, hands in the wood chips, doing one of three painful exercises until their partner comes back. The other runs about 50m away to perform a set number of exercises. The groups worked together. No man was left behind.

YHC demonstrated palm to back of hand pushups for advanced mode. After a few on the swing, knuckles were preferred.  The flips caused a lot of wood chips in the face.

Swing exercise | Partner exercise 
Pushups | Squat Jumps x10
Knees to chest | Calf Raises x20
Pike (plank to down dog) | Squat Jumps x10

Pushups | Squat Jumps x10
Knees to chest | Calf Raises x20
Pike | Squat Jumps x10

Broga break
10x windmill
Down dog
Honeymooner
Justifier on the ground, pressing up with arms to stretch abs. Isolating left by looking over right shoulder and a slight right twist, reverse, then center. Good stretching all around

Back to the swings for another set

Pushups | Flutter x20
Knees to chest | Box Cutter x10
Pike | Bomb Jacks x10

With only six minutes left we moseyed the remaining trail back to COT with enough time for:
Squat Calf raises x 20
Bomb Jack’s x 3 (with a four count)

The runners rolled in and someone may have referred to Polaroid as “A shining unicorn in the gloom” as he ran through the fog.

Circle up for announcements and a prayer.

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Frying Pan Fun

Sometime in the last couple of weeks, YHC’s youngest 2.0 wanted to watch a Disney movie that I never wanted to see.  I did my best to pick apart the plot holes and inconsistencies to keep myself entertained, and the thing that stuck out the most was the fact that the main character, some lady with absurdly long hair, could wield a cast iron frying pan as if were a hair brush or whiffle ball bat..  I walked into my kitchen and picked up my iron skillet and noticed that swinging it around would require someone to be JACKED…

The Setup

The night of the 23rd, a plyometric box, 3 bells (20, 25, and 30), as well as a cast iron skillet (with lid) were loaded into the back of YHC’s suv.  The M was very confused.  The morning of the workout, I arrived around 0505 and had to navigate through half a dozen runners who answered Polaroid’s call for a pre run.  It’s alway encouraging to see such bad-assery so early in the morning.  Today would be a good day to Q.

During setup PAX continued to arrive in droves. I plunked down the plyo box in a parking space and held onto the cards I made to deploy depending on group size. Thankfully, Polaroid threw his slam ball into the COT, so I grabbed it and threw it into the plyo box space so everyone would be able to have fun

Overall, 20 PAX appeared in the gloom at The Tomahawk.  A lot of faces were new to YHC, and so we quickly talked about the 5 core principals and disclaimed.

The warmup

Started with a quick mosey around the parking lot to warm up those whom had not already accumulated a couple miles, circling up on the east side (more of an ellipse).
2 sets of single-leg stretches (one leg bent, six close to the earth, other leg straight with toes up) Lots of mumble chatter already
Hands down into plank
10 werewolf merkins – The chatter continues
Back into plank

The workout

Mosey to pick up the bells and count off by 5’s.

Four stations were created including that of the plyo box.

PAX worked on their station exercise while the timer group grabbed the cast iron skillet and walked to the other end of the lot and back. The skillet was to be held with arm at a 90 degree angle, holding the handle with the skillet extended (in theory but not often in practice). At 15lbs it’s not that heavy, but holding just the handle makes for a sneaky bit o pain. The other PAX of the group would distribute the remaining bells and walk with the skillet holder, trading off as necessary. Optionally, the PAX could do lunges at the station.

Genuinely cannot recall the ORDER of the exercises, but below is what was available to the non plyo spots.
Snatch and squat
Plank Row
American Hammer
Goblet Squat
Upright Row
Man Maker
Plank Pass Through
Lawn Mower Pulls
Swings

One station was dedicated to the plyometric box (20x24x30) and the slam ball.

After each group visited each station the PAX were pulled aside for some group exercises.
Between sets 1-2
10x Imperial Walker
10x Merkin

Sets 2-3
10x Imperial Walker
10x Hillbilly Walker
10x Straight leg kicks (each leg)

One station short of a full third set and it was time to hit COT. Name-o-rama revealed the presence of an FNG, now named Tricycle (WELCOME!!!).

Polaroid got the former site Qs together and handed off the shovel flag to 3D.

Announcements were announced and the COT ended with a prayer. Great work by all the PAX. YHC is truly humbled and honored to have gotten to Q this day.

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US Army Staff Sgt / NYPD Police Officer James McNaughton

We had 23 PAX show up for my VQ this morning….the support was much appreciated.

The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of  Imperial Walkers, Morrocan Nighclubs  and Hillbilly Walkers.

Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :

10 Burpees and a 100 yard run

27 Merkins and a 100 yard run

10 Donkey Kicks and a 100 yard run

27 Big Boy situps and you guessed it a 100 yard run

10 Lunges and a 100 yard run

27 Squats and who would have thought another 100 yard run

We Rinsed and Repeated ….. Some rinsed and repeated more than others.

Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.

Shield

 

 

 

 

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First Lieutenant Ashley White-Stumpf

YHC actually woke up for this Q!

10 Pax showed up at 0500 with 1 arriving a little late but joined after we finished the warm-up.

Warm-up:

Moseyed to lower parking lot

Standard warm-up consisting of Morrocan night clubs, Al Gore Nightclubs, Windmill, Hillbilly Walker and Imperial Walkers.

The Thang:

Congregrate at the pull-up bars to learn about First Lieutenant Ashley White-Stumpf.

5 Rounds:

20 Pull-ups

10 Toes to Bar

21 Walking Lunges

400m Run

Once the 6 finished, we did a little Walk like an Egyptian, Ranger Merkins and some abs.

 

Thank you to Dirty Harry for the opportunity to lead!

Wegmans

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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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Pull up bars and Tinsel Utensils

Great chilly morning after a snowmaggedon yesterday, PAX were in for a treat as we needed to stay warm.

We moseyed around the parking lot, about 1/3 of  a mile and started the warm up: Moroccan night clubs, low slow squats, al-gore night clubs, low slow merkin, mountain climbers.

we moseyed to the pull up bars area where we had some utensils to use and get better, a list of exercises was shown and off we went,

8 pull ups BAR

8 man makers w/cindy

8 toes to BAR

8 sledgehammer swing 4 each side

8 knee raises BAR

8 biceps curls w/cindy

8 chin ups BAR

8 overhead press w/cindy

4 tire flips

after one complete circuit we will run down the hill and NUR back up, rinse and repeat, after the second round we took a break to welcome Captain Thor and work on our abs. 1 Big Boy Sit Up-4 American Hammers progressive to 10 BBSU and 40 AH, lots of whining during this exercise as usual and even one PAX wondered why he was there if the Abyss was closer to his house. Then had a visit from superman to stretch out our lower back and we went back to our circuit:

8 pull ups BAR

8 man makers w/cindy

8 toes to BAR

8 sledgehammer swing 4 each side

8 knee raises BAR

8 biceps curls w/cindy

8 chin ups BAR

8 overhead press w/cindy

4 tire flips

on the last round of exercises some PAX where complaining about their arms being shuttered, so I decided to cut it short and end the beat down there, YOU ARE WELCOME!! with 3 minutes to spare we loaded the utensils back in the truck and went for some Mary, flutters, box cutters and rosalitas.

we circled up and went for head count and namearama, we had a few announcements and prayed for our families and kids.

Great morning and perfect weather for an out of the ordinary workout, thanks @PunchList for the opportunity to accelerate some happy campers’ day.

Tinsel out…

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#F3MentalBattle at The Coop

It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).

So, we warmed up, I shared a bunch of statistics, and we went to work.

A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.

I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…

  • Suicide is the 7th leading cause of death among men in the US
  • Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
  • One of the main contributing factors to mental health issues is a feeling of isolation

You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.

Helmet, out.

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Hill Day at Pathfinder

Backblasts- they are important. Even for running workouts. it is part of being the Q. Do it.

Well, after multiple times of Skate or Die asking me if I would Q Pathfinder and me saying yes, but not committing to a date, he finally threw a date on it and asked one more time. Yes, I will. And I am thankful for his persistence and for giving me the opportunity to lead.

For those who have not joined Pathfinder, you are missing out. Not sure why, but it is not listed as a category on here. #uncategorized #rogue

Anyways, Skate drummed up the idea  a little over a year ago of a roving running workout on Tuesdays, which The Fort needed, and the cool thing is the Q decides where the launch is and at what time it launches. Then it gets Tweeted or Slacked the night before. It offers a ton of variety and the 2F is outstanding. Keeps it interesting. No man left behind. Lately, trail runs have even entered the mix.

We (Skate, Harry Caray and I) met today at the Massey clubhouse today at 5 AM. Warm up mile to the entrance the long way and then head over Oxford Place next door, which is just full of hills. I thought I could stop the mumblechatter, but those boys were not even phased. Chatted the whole way. Haray Caray left a bit early to hit Crossroads (#HIM). Skate and I cooled down one more mile or so and then went back to launch. Skate pulled out his phone where he missed Cashflow’s text from 5:03 that he was almost there. #cobains. About that time, we heard steps in the distance and up ran Cashflow and Birdcage. Birdcage said he remembered the launch was 5 AM, but he forgot when he got up this morning. Yeah. I could not really give him a hard time, since he just obliterated the P200 after setting fire to the 10K course at Joe Davis 10k..

Anyways, what matters is that we all got a great run in and then we had a prayer to start our day. The Fort offers a lot of great options on Tuesdays and this is one of them. let’s support Skate or Die. Give it a try. next week, Stang Q’s the trails again.

Announcements-

Tomorrow the focus is on mental health at Abyss, Coop and Pantheon. Please plan to attend one of them. Brothers will be sharing their hearts and this is an issue that affects more people than you know.

Support our brother Olive this Saturday at the Christina Latini Memorial 8k

latinimemorial8k.racesonline.com

Clown cars leaving Starbucks at 6:30 AM

Virtual run option at Alcatraz, too

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Run through the RP

Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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