Tag: Spitz

Slowburn – Pain Stations +

Leave a comment

25 PAX gathered at slowburn for a saucy workout.  We gave a quick disclaimer and welcomed 2 FNG’s.  It wasn’t long and we headed out for a short mosey.  We circled up and I turned over the warm up to Fogarty for his V Q.

Fogarty started us off with some of the usual:

SSH
Imperial Walkers
Speedy Windmills
Peter Parkers
Mtn. Climbers
Merkins
Moroccan night clubs
2 double merkin burpees (where’d that come from?)

Fogarty turned it back over to YHC for another Mosey. I gave a shout out to Quickbooks for his intro that he did a couple of weeks back and I tried to do the same giving a little background on YHC. I’ll spare you all the details. Dark Helmet was observant to realize that my years of marriage did match up to how old my son is. That dude’s sharp! I closed out the intro with Romans 5:4. Look it up, it’s a solid verse on building character.

On that note we moseyed to the back of Lowes for some chalk scribble that was planned for the PAX.

We broke into two groups with 3 stations. Each group started on either far end would do an exercise and sprint to the middle station do an exercise and then return back to their starting point for the next exercise. Instructions seems easier that the PAX wrestled with, but they quickly got the hang of it. Here are the pain stations:

Station 1:
Merkins
Shoulder Taps
CDD’s
Mtn. Climbers

Middle Station:
Calf Raises
Squats
Lunges
Donkey Kicks

Station 3:
Leg Raises
LBC’s
Hello Dollies
Flutters

Round 1 15 of exercise run to the middle and then back for the next exercise until all 4 exercises are complete then run to the opposite Station. Do the same thing 15 of each run to the middle. When finisished with 1 and 3 then rinse and repeat with 10 of each exercise. This took us right up to time.

Jailbreak back to COT. Welcome to the fold Moab and Jake Brake FNG’s.

Thanks for the opportunity to serve!

Bass-o Out. <><

TClap |
6

Post Snow Cold Burn

Leave a comment

11 at SlowBurn … label me disappointed, is it the cold? Is it the snow on the ground? Prepare Yo Self, put on some mittens and a cap and get out here … please (apparently I don’t say please enough)

Filling in for an injured PAX …

The Thang:
Mosey down the hill and circle up. Reps were 10x or 15x (sprinkled in 25s for OH Claps & MNClub). Burpees (1 or 2) in between each exercise after the first few were in the books. Windmill, Imp Walker, Plank-o-Rama (stretch it out), MNClub, LBCrunch, HR Merkins, Hillbilly Walker, OH Claps, Dying CR, CDDock, LSSquat, MNClub (yes, again), Freddie, Travolta (14 burpees in between).

Mosey to the lot on the other side of Lowe’s, run from the wall to the other side of the parking lot doing 7s, 1-6,2-5,3-4,4-3,5-2,6-1. Burpees and HR Merkins. Back to the wall … sit while the two ends pop out, do 2 burpees and return to the wall, until the ends meet in the middle. Recover. Back to the wall, everyone Bear Crawl from one end to the other. Recover.

Mosey to the front of Lowe’s. 3 station suicides.
Run, Shoulder taps 2ct x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, run back
Run, Shoulder taps 2ct x10, Donkey Kicks x10, Monkey Hs x10, run back

Back to the big lot for some cool down, stop on the way for calf raises, 10x forward, 10x point in, 10x point out, OYO. Big lot … Squat, Mahktar N ‘Diayes, OH Clap, LBCrunch ….couple more ?

Indian Run back to COT

Looks like we made it,

Barry Manilow

 

TClap |
0

21’s , 25’s, Shuffles and Word of the Year

Leave a comment

Thankful for the men that posted this morning, particularly those that faced challenges or just didn’t feel up to it as they went to bed last night. I wasn’t sure how many would show, with temps dropping into the 30’s after a somewhat “warm” week.  T-Claps to Spitz, who put in a couple of miles with a pre-run prior to #Footloose.

The Thang

With disclosures shared, we moseyed to the side (basketball) lot for warm-up, although some claim it was coldest spot at the AO due to wind.

SSH x 15

Imperial Walker x 15

Low Slow Squat x 15

Arm Circles Sequence (Tiny Circles Forward x 10 , Tiny Circles Backward x 10, Big Circles Forward x 10)

Monkey Humpers x 10

Plank Sequence

21’s – This  is a GREAT exercise. It gets everyone on the same page, focused on what we are doing and what we came out to do. Straight from http://f3nation.com/exercises/  : In unison PAX does 2-count side straddle hop and counts reps 1-5 out load. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.    

Since we are overachievers, we did these as 4-count.  First try, resulted in “penalty” of 5 Burpees OYO. The second set resulted in a flawless finish by the PAX, aided by Spitz’s “STOP” at the end of 21 reps.

Mosey to small lot, beside football field, to see if we could find a spot with a little more wind.

A moderate version of 35’s, 25’s was the same concept but with fewer reps. Complete the exercise at each corner with 25 reps, next round is 20, and so on, until final set is 5 reps.

Carolina Dry Dock

Lunge

LBC

Mountain Climber

This took a while longer than I expected and I was going to audible the last set (of 5), but the PAX was having none of it! I appreciate everyone wanting to complete the rotation and see the set through to the end.

Mosey to benches. Wall sit to wait on the six.
Six in and we hit the parking/lane dividers.

Run up 2 cones, shuffle, up 2 cones , shuffle to the end.

Turn around and side shuffle through each cone. (leg burner)

COT

Moleskin

Lots of good mumblechatter this morning, but we were able to stay focused on why we climbed out of bed and came to a workout in 30-something degree weather….to get better. Hopefully, Spitz finds a nice place to take the M to celebrate 22 years. Congrats!

T-claps to Caddy Shack and Magnum for posting after what sounded like really tough, tiring weeks. T-claps to Skate or Die for encouraging and bringing out BridgeGate. And to BridgeGate for posting again. It doesn’t get easier, you get better.

Several PAX shared their “one word” for 2018 and I hope you all have yours. Kindness, we each have an opportunity to display this, but  subconsciously choose another route, such as  apathy. We should challenge ourselves to display kindness at every appropriate opportunity. Sustain, this is the time of year where everyone decides to make big, sweeping changes. The challenge lies in our ability to sustain those changes. Sticking with small, DAILY, changes is how you get there. Rome wasn’t built in a day. It didn’t crumble in a day either. Just win each day and you’ll get to your goal. Action, stop getting ready to get ready. Step toward whatever it is that you want to do and take action. Goals without action are just dreams.

#LeanIn.  One thing for sure is that we will all face challenges. At work, at home, physical, mental, spiritual, financial, the list goes on and on. Be the man that leans into the challenge. Face it and take it on the same as you do a workout. Don’t shy away from it.

Prayers for all those that expressed them in COT and for those that were unspoken.

As always, I appreciate the opportunity to Q. I am humbled and strengthened by the support of the PAX. For Iron to Sharpen Iron, it must be strong.

See you in the Gloom.

Beacon

 

 

TClap |
7

Footloose – Balmy weather

Leave a comment

What a difference a week makes.  Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures.  Fortunately the rain finished up a few hours before we kicked things off at 5:15.  17 PAX were ready for a saucy challenge.  We started out with a mosey around the FBC parking lot Indian run style.  Towards the end it became quite comical with more mumble chatter going on than running.  So Ihad to circle up quickly to get back control.  We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers.  Then off for another mosey down to the Church of God parking lots.  We circled up again for a few additional paleo exercises while the six rolled in.

The Thang:

We started out with 4 corners, but made it crisscross style to keep the cardio going.  Do 1 exercise and go to then run to the next corner.  Once you finished the round plank it up in the center for a dealers choice exercise.  Then on to the next round.

Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Rinse & repeat increasing the reps to 20.  That was a big hit with the PAX.

Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Jailbreak back to COT for some mary to wrap things up.

Appreciate the opportunity to lead such a fine group of men!

TClap |
3

Frosty Footloose

Leave a comment

11 PAX gathered in about 18 frosty degrees at Footloose.  The most important thing is that they showed up!!!  That is the first step – show up!  Great job.

The work:

A brief disclaimer followed by Windmills and SSHs with a mosey to a church parking lot.  YHC has no idea which church it was as there are about three or four within rock throwing distance.

The main work was centered on a triangle – enough of the four corners – we went with the triangle symbolized by the triangle of pain, the Illuminati or the Taco Bell Stacker.

Three stations, with three rounds at each station with legs, abs and upper body.  After each rotation the PAX ran up and down the church stairs.  On round followed by a brief moleskin and then rinse and repeat.

With time still permitting and the temp only dropping the PAX serpentined the stairs followed by 50 calf raises.  With still more glorious time remaining,  we Indian ran to downtown FM and back to our COT.

We prayed for Squeaky’s daughter as well as Reece and Maggie – Mr. Clean’s 2.0s.

 

The moleskin:

When I was in college one of my room mates uncles was a priest.  Often, on Sunday, he would call and if we answered (no cell phones in 1981) he would ask whoever answered if we had been to Mass.  When I said no, he asked why.  Why?  Because, I said, I got nothing out of it.

Well, he said, it isn’t about you.  It is about you supporting the others are that are there.  By your mere presence you may mean something to someone.  And . . . maybe, you will benefit.

It is the same with posting in  the gloom – we are there to support each other.  To lend encouragement, a hand when someone is down, to offer advice (its free so its worth what you paid) and to just be there.

 

That’s all – Twister out.

TClap |
4

The Ballroom_ Moon River and some CakeBoss!

Leave a comment

6 PAX joined YHC at The Ballroom on this 12 degree morning. We all have a choice and if we think its cold outside, you need to ask yourself what is colder….the temperature or leaving your brother alone at an AO? I know some are sick and injured, but its also the easy choice to stay in the fartsack….I been there. However if you are choosing the easy route each day…..when faced with two tough choices you won’t be prepared. Yes, posting with your brothers in cold, rain miserable conditions…..makes you better prepared. 5 years of this, I can tell you that making the hard decisions and converstations that I don’t want to have but need to have…..have come easier because I posted with my brothers in all conditions.

Enough on that!

The Thang:

Immediate COP:

  • SSHs
  • Low Slow Squats
  • Moracan Night Clubs
  • Merkins
  • LBCs
  • Parker Peters

Mosey to school benches

  • 2 x 15 derkins
  • 2x 20 dips

Mosey to side of school

  • People’s Chair
  • Each PAX run around set of cones, until all complete

Mosey to football bleachers

  • Gaze at Super Moon

Mosey to endzone of football field

  • Run field to cones on field an do exercise to reps of yard marker 10, 20, 30, 40, 50
    • Run to 10 – 10 burpees and run back to end zone
    • Run to 20 – 20 donky kicks and run back to end zone
    • Run to 30 – 30 Merkins and run back to end zone
    • Run to 40 – 40 Lunge Hops and run back to end zone
    • Run to 50 – 50 Sumo Squats and run back to end zone
    • Run to 40 – 40 Ski Hops and run back to end zone
    • Run to 30 – 30 Wide Arm Merkins and run back to end zone
    • Run to 20 – 20 Leg Lifts and run back to end zone
    • Run to 10 – 10 Inch Worm Merkins and run back to end zone

On 6

  • Freddy Mercury’s
    • Bearcrawl to 5 yrd line and back
  • Rosalitas
    • Bearcrawl to 5 yrd line and back
  • Hello Dollys
    • Bearcrawl to 5 yrd line and back

Mosey to COT

  • Moracan Night Clubs
  • Squats
  • SSHs

YHC talked to the guys about not waiting for the calendar to flip, the next day or year but choose to make the changes needed in your life. Do it now! Get started on getting better now and don’t wait. Especially if you need to know Sky Q. I made the decision to put him first in my life and all other areas have benefited since making that change…..and not waiting to do it. Get better today and don’t hesitate!

  1. Joe Davis run Saturday with warm up at 0715
  2. 1/12 convergence at Baxter Harris Teeter 3rd F after
  3. Yeti 2/24

Prayers:

  1. Kids, patience, health, injuries, being better men and leaders in our lives

Thanks Short Sale for the opportunity

Cake Boss

TClap |
1
Leave a comment

WARMUP

-Mosey to behind school: SSH (20), Merkins (10), LBCs (20), Morrican Night Clubs (15)

THANG

-Light pole with 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, and 25 Squats then go back the same five poles doubling the counts

-Mosey to gym wall and do a series of PAX led exercises and wall sits

-Mosey to the front hill and do a 10 to 1 (Merkins/Squats) while going up and down the hill

-Mosey to the benches for 20 dips and 10 Dirkins (X2)

-Mosey to COT for PAX led Mary

COT

-Understand your individual spiritual gifts and plan to use in 2018 and focus in on your individual word for 2018.  Choose to be KIND in all your interactions.

ANNOUNCEMENTS

-Next Saturday Joe Davis Run (any AO’s open?), 12 January Convergence followed  by 3rd F at Eternal offices, Feb. 24 Yeti planned for ~14 miles

PRAYERS

-Mr. Clean, family, and individual thoughts, hopes and plans for 2018

TClap |
3

Final Shopping Days at the Swamp

Leave a comment

After setting up some fun cones I made it to the AO to see the large group of PAX ready for the day. We had a special guest return of Jerry Lewis back on leave from his military training. Great to have him out! We also got an FNG that several men EH’d from our monthly 2nd F beer social.  He received the name “Wingman”for the old barhopping days with your boys…

With an FNG I gave a long disclaimer and the ruckers started on their way out…the campers followed me.

Mosey down the streets with a run and dynamic warmup.

Made it to COP where we completed to following:

24 SSHs

24 MNCs

19 Squats

11 Windmills (by now the mumble chatter has  started on my sporadic stops)

12 Merkins

11 Ski Abs (I was just being lazy, no other  rhyme to my counts)

Mosey over to the Rivergate Fountain for some speed shopping!

I set up 8 cones in front of eight different stores around the area, or goal was to split into groups of four  and make our speedy stops at the shop and do the two exercises listed at that stop.  Once you completed the two exercises your group ran around the large circle and moved to the next store in front of your previous cone.

The  exercises at each cone consisted of :

#1 25 Carolina Dry docks

#1 20 burpees

#2 40 LBCs

#2 40 Squats

#3 20 bombjacks

#3 30  moroccan night clubs

#4 20 merkins

#4 25  squat jumps

#5 30  Freddie mercury’s

#5 20  wide arm Merkins

#6 40  Side straddle hops

#6 30 Ski Abs

#7 20  dying cockroaches (my fav)

#7 20 diamond Merkins

#8 25  Imperial walkers

#8 40  calf raises

Most of these exercises were in double counts – and in cadence.  The laps were long and the reps were high!  Everyone broke a good sweat and we ran out of time for our last 4 extra shop stops of the day…  so we  trucked it back to COT two minutes late.  Each group completed all eight stops!

At COT I got to share the story of my recent experience with my nine-year-old son. Seems the kids at school have been telling him that Santa is not real so he came home and ask my wife the truth about Santa Claus. Luckily for me she was prepared and had a wonderful two page note that she shared with him about the spirit of Santa and giving and God during Christmas.  I shared that note with the PAX.

TClap |
1

Island Vacation at Footloose

Leave a comment

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

TClap |
7

THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Leave a comment

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

TClap |
18