COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x
Mosey to the band’s practice parking lot
Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement
Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)
Moleskin:
On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.
As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.
What season of life are you in? Own it. Celebrate life and your season daily.
Punchlist and YHC finishes up a preruck because what is sleep? We finished up and saw a few familiar faces in the parking lot. After a quick disclaimer we started off on a mosey.
Warmup in a parking lot consisting of:
-Windmills
-Hillbilly Walkers
-Imperial Walkers
-Low Slow Squats
-Honeymooner/ Downward Dog
-LBCs
-Probably something else too
Next we continued our mosey down towards the wall for some wall sits. Starting on the ends pop out, 3 burpees and back on the wall until everyone completed their burpees. Rinse and repeat, but with 5 burpees this time around.
After that was over we moseyed back to the park when we stumbled upon some cones. Not entirely sure on the distance between the cones but it was a Very Fair distance. Partner up, and wheelbarrow to the middle cone. Each partner does 25 Merkins. Flapjack on who’s the wheel and who’s the barrow to the next cone. Complete 25 Squats. Repeating this pattern decreasing by 5 until we reached Zero.
Next we used the cones and lunge walked to them completing more squats at each cone. Can’t remember what number we did of them.
After some quick thinking, we made our way to the playground for some Dora. Merkins, Flutter Kicks and SSH. On our way back to COT, lined up for 1 sprint. I was hoping to do more sprints but time was up.
We had 14 at the Hive for a fun filled workout with the KB this morning. Did a short intro and disclaimer with a slight stall tactic to wait on PAX to catch up from coming in hot.
Off we went on a slow mosey around the lot and circled up for the warm-up
Grabbed the bells and a slight mosey over to the featured portion of the Pain. Strategically taped to the back of the trashcan was our Paper o Pain with 15 Exercises on it. The plan was to do 30 of each exercise with a run across the parking lot in between.
Curls
Goblet Squats
Overhead Claps
LBC’s
Triceps
Short Switzer to talk about Mentorship and impacting others. Think about who you are mentoring ie Home, Work, F3, etc.
Chest Press
American Hammer
Deadlift
KB Swings
Calf Raises
Another short switzer to see if anyone had any stories to share about mentoring. YHC talked about the 3rd F event last week and the impact it had on me and how I’m using it to challenge others.
Last round:
Flutters
Lawnmower Pulls
Dips
Skull Crushers
Step Ups
Wrapped up with a nice lunge walk and bell pass through before circling up for COT.
We had a hearty crew Saturday morning. Lots of chatter in the Twittersvere for Tesh?Jekyll Q drawing Pax from across the river and inspiring Fishsticks to bring a #kotter and an #FNG. Well done!
HIIT:
Disclaimer then we took off for a lap ’round Runde stopping for a brief painstation to let Dolly Dogwalker go by. Must be crazy to have 14 men run up on you so we gave some space. Pouring into the field at the open gate we started with a circle of pain and the usual suspects of exercises in cadence. Feeling the need to keep up my portion of the HIIT on the line we went for sprint run and and nur (backward run). 70%, 80%, 90%,100%.
Moved to the next field and put partner 1 on the line and partner 2 on the wall.
P1: Bearcrawl to second base run to baseball fence, hop the fence then run up hill to finish with 5 bombjacks. Down the hill, hop the fence, AYG back to line.
P2: Round the world squat jumps.
Repeat 3 times with P2 doing Carolina Dry Docks then Wall sits.
Hand off to Tesh for Strength.
First exercise was to max out our push pull muscles.
Pulling is first. Circle up shoulder to shoulder. Every other man does an about face and puts his 6 on the ground so that his shoulders are between two PAXs feet. The standing PAX now reach down as if they are going to help a brother up, but instead, we are going to use this as a no-equipment upright row.
All PAX lift up on the Q’s command and let down on command. Q does this until he sees around half the PAX struggling to lift. Swap positions and repeat. (This may sound like a rest for the guys laying down being lifted, but you still have to keep most everything engaged so it’s not. It’s more of an isometric hold)
Pushing is next. You can’t do much better than the merkin. But i wanted low rep, higher volume. So to achieve this, the sprinkler head merkin puts more load on one arm. (It’s a typewriter merkin without swaping sides.) So one are goes out wide and stays straight wile the other does all the pushing (4 count to 3 both sides). Then regular merkins (4 count to 10).
Do this superset 3 times. (I modified the pushups for some other challenges, but you’ll have to ask someone that was there… blame Walker.)
Next were some grip strength, because I think almost every man lacks in this department (it’s hard to train and doesn’t give you anything sexy to show off). Mosey to the playground for deadhangs. Split into two groups, one does peoples chair / Al Gore while the other group deadhangs. Four rounds of 1 min.
Mosey to parking lot for Lt Dan. I always associate this exercise with Jekyll for some reason, and he didn’t do it so I felt obligated. And it’s a great exercise. Dry dock/merkin breaks after rounds 5, 7 and 9.
And finally American Hammers till time.
NMM-
Great to have Bon Jovi who is back after a couple of years and hinted at a name change. During the course of the workout his options became clear and ultimately stayed with Bon Jovi. smart move.
Welcome Paper Jam from Rochester New York home of Xerox. Today is but your first day!
Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.
SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC
LAP
SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap
Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate
Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s
The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.
I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.
Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.
Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.
Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.
Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.
Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.
Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.
17 #HIMs decided to follow the tweet of Band Camp (or decided on their own) and came out on a reasonably pleasant morning to lift and put down objects of varying weight numerous times. YHC was honored to get the call (it’s always a privilege to lead – more on that later) and learned the night before that the deck of cards had not made its way to the Hive in some months. Seemed as reasonable a time as any to bring them back. So I did. After the disclaimers were given and the traditional check for FNG’s came up empty this time around, we were off.
We moseyed with bells to another area of the parking lot (minimal running today – it is a kettle bell workout) and circled up for COP, which consisted of the following (yes – there were no side straddle hops, believe it or not):
Moroccan Night Clubs X 20 I/C – holding arms out after completion
Little arm circles X 10 forward and backward keeping them held out in between and after
Overhead claps X 10 – after completion, arms at ease which were now warmed up for what was to follow
Imperial walkers X 15 IC
Low Slow squats X 20 (another precursor for future exercise)
Mosey with bells to the East side of the lot for the main event: Out comes the deck
YHC was pleased by the mumble chatter and simultaneous effort and the PAX delivered so well, we made it through 1 deck and 1/2 way through a second time. Upon completion of the first deck (which happened faster than anticipated due to efficient PAX), YHC was asked if a sermon was to be given. When silence ensued in response, YHC smiled and promptly requested the PAX to sprint to the West end of the lot as fast as possible then mosey back – all obliged. Following a few 10 counts and one round of 10 burpees (just because), T-Square had to choose between one of two piles of cards as YHC had split the deck of cards in 1/2. He chose the pile that ended up having a disproportionate amount of face cards – much to the pleasure of the PAX. Mumble chatter increased as consecutive suits were drawn on multiple occasions citing a few accusations of a rigged deck and flush draws (fake news). Nonetheless, all got better.
With 5 minutes to go, we moseyed to COT with bells in hand for…….a little ab work – but just a little:
All exercises were with bells and double-count: flutters with the press IC x 20, LBC’s IC x 10, Hello Dollys IC x 10 and Rosalitas IC x 10. This took us to 5:59:30. A body destroyer was called, then a 10-count delivered from Trucker and lo and behold, 6:00 was upon us and the time came for COT and BOM.
Announcements – Convergence on May 24 at Harris Teeter Baxter – all 4 workout options available – KB, Ruck, Run, Boot Camp with 3rd F at Eternal Shack (behind Zaxby’s) following.
May 21 – one year anniversary W/O to honor Badger and his legacy at Golden Corral. Wear red to honor. Decibel on Q and Badger’s oldest 2.0 will be in attendance.
Read your newsletter.
Prayers – for teachers, for families, for our 2.0’s finishing school, for Mom’s – especially this weekend and for those working through strained maternal relationships, especially on this weekend. Be a light to someone when you’re called – you never know what someone is gong through – No OYO.
NMM – YHC had stated in the past that serving in any position of leadership is a privilege. No matter the opportunity, when called to lead a group of #HIMs, it should be taken as the blessing and opportunity it is meant to be. And one of the greatest gifts we can pass on to one another through leading is the gift of sharpening, strengthening and honing ourselves – physically, mentally and spiritually. To Band Camp, my sincere thanks for the opportunity to get out in front of such a strong group of #HIM’s this morning. Every man gathered today made YHC better and, for that, I extend my thanks and gratitude.
We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.
Here’s what it looked like… The Thang:
We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.
Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?
Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.
Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.
Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.
We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS
Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.
The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…
We had a 8 Pax post at the Colosseum today for a high impact workout. There were 3 respectables among us (Rebel, Bassomatic and Asphalt). They posted strong, ran hard and made us hustle to keep up with them. Straight Up met us after his pre-run and he was ready to bring it. Shout out to Fogerty for blessing me with this opportunity Q.
Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.
Mosey to the next parking lot.
Moleskin:
We are so blessed by God’s grace that sometimes we take it for granted. He sends angels before us to protect us on a daily. For example, do we stop and thank Him for daily traveling grace and a safe commute to and from our workplace? We should.
Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.
Forgive others. Giving grace to others ensure your freedom. Freedom comes from not holding on to grudges. Be free.
It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.
As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:
WARMUP
There was no Warm-Up
THETHANG
Italian Job moved right into working the upper body. This is what was done:
10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).
After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:
Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.
Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:
YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between. We did 2 to 3 exercises for each set and started at the bottom of the hill.
We did the following with a jailbreak between sets.
All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak
20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak
20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top
20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2
Mosey to COT where IJ led us in another 10-Burpees for fun
Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.
NMM
Canseco shared his heart this morning. Below is what he discussed:
The sun came through the clouds and shined directly on us during Reborn’s leg workout. We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet. I had something to share with the PAX and in that moment this capped it off.
I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me. So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb. On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.
Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next. The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb. I find this interesting as he is dead yet they didn’t believe?
I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit. Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.” Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.
We know what happened next. We have record and an account of the resurrection. But we still have to figure out what we are going to do with Jesus?
Is Jesus threatening your Kingdom, life, and world. Are you keeping him at distance and putting HIM away somewhere so as to hide?
Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM. You can’t hide from the light!!!
My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.
ANNOUNCEMENTS
April 3rd F Theme-Be Still.
Summer Lawn Service at the Care Center-Sign up now.
Manion WOD-April 27-See Cobra Kai.
Date Night-April 27-Contact Wegmans.
PRAYERS/PRAISES
Prayers and praises were mentioned and Italian Job