Spring break, spring break!

What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!

The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.

Annoucnments:

AKAY2 led by Funhouse continues

 

 

 

 

 

 

Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk

Prayer Requests:

Safe travel for all PAX going bi-coastal for Spring Break

Hootie’s Mother In Law for biopsy results that will be received today

Will – Friend of Cyclop’s M who is going into rehab

NMM

For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.

See you in the gloom,

Boeheim

TClap |
3

TABATA FRIDAY

14 men kicked off their Friday morning with a good sweat at The Swamp.  About 1/2 left with their rucks, and the rest of them did this:

The Thang:

Short mosey up and around one of the  large parking lots,  and stop in the front of the Sprint store for COP:

SSHx25,merkin x 10,  IW x 20, windmill x 15, squat x 20, small arm circles (20 F/20R), large arm circle (10F/10R).

Take a lap around the parking lot and stop at the same spot for Tabata:  8 exercises, 8 sets of each exercise, 20 secs per set, and 10 secs rest in between each set.  The exercises were:

  1.  Carolina Dry Dock
  2. Flutters
  3. Squats
  4. Mountain climbers
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. LBC’s

COT

This is my ‘go to’ workout when I have no time to plan a workout.   I accepted the Q invitation from Cha Ching last week, and I didn’t look at the date.  When the reminder came through on Tuesday, I thought,’ oh crap, not this week!’  Work and family obligations have been especially challenging lately,  and I was not planning on squeezing in anything else this week.  But, I canceled on Cha Ching the last time he scheduled me, and I didn’t want to do it a 2nd time.  So, the Tabata fit the bill.  You can make this workout as hard as you like depending on which exercises you pick.  Today’s workout was about in the middle of the tough scale and I designed it to suit my current fitness level and my sore knee.

There was very little mumble chatter today, save for one moment when one of the Pax let out a rather loud release of gas  (not sure who).  Someone said, ‘dude, you may want to check that’,  and the response was ‘no, I’m good.’  That made me laugh.  Not sure why fart humor still makes mature men crack up.

We had a good crowd today and it was nice to see some new and familiar faces, and also a banged up face (hope you are feeling better Jedi).    I’m glad I was able to fit in this Q and, as always,  it was a privilege to lead such a fine group of men.

Announcements/prayers and praises:

This month is Mental Health Awareness month.

Prayers for Twister’s niece who committed suicide, Cornerstones daughter, and Senator T’s mother.

 

TClap |
4

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

TClap |
2

Splash

When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (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 parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

TClap |
4

2019 Cannoli Run Supporting the Children’s Attention Home

The 2019 Cannoli 5k Run and 1 Mile Family Walk is pleased to announce that 100% of this year’s Cannoli proceeds go to the Children’s Attention Home!!!

Support the race and your fellow PAX who are making outstanding efforts at CAH! Post early and you still have time to get the family to the family walk (8:30 am) or 5k run (9:00 am), then the St. Philip Neri Italian Festival after.

Bolt is race director (803-415-1946), Twister Exec. Asst. and NASA and ChickenHawk are your on-point PAX.

Saturday May 18….8:30 am 1 Mile Family ….9:00 am Cannoli 5k Run…ruck info TBA ASAP.

Cannoli Run and Family Walk.  www.SPNCannoliRun.com   

Children’s Attention Home  http://attentionhome.org/ 

Direct Donation to CAH (enter Cannoli under “organization gift.”) Donate Here.

Update 4-2-19. Our registration #’s are running a little behind. Get signed up!

Aye! Bolt

TClap |
2

Fire Ant 4/2/19

I have been running too much… but now it’s time to get ready for May’s GoRuck Heavy.  No better way that to lead the men at our rucking AO the Fire Ant. Cool morning in April, they are expecting SNOW today (and it came). But for 5:15am we were good to go.

12 other  men rucked up and many brought extra sandbags so we put them to good use.  After the normal disclaimer, and Admiral’s 2nd post (1st ruck) we lined up 2×2.  Man to the left had a sandbag, man right would be his partner.  We took a nice stroll around the drop off loop, switched sandbag half way through.

COP rucks off

SSHs – Windmill – Daisy Pickers – IWs – Merkins – Mountain Climbers

To Tiered Hill

Bear Crawl to each Tier –  do exercise – then crawl bear down from top stopping to do exercise again at each tier

10 Merkins

10 Squats

10 Lunges

Mosey with bags 2×2 to back of school parking lot

Switch bags every 2 minutes

COP with Ruck off

  1. Curls      2. Overhead Press     3. Swings     4. Tricep Extensions

5. Man Makers      6. Flutters w Press           7. Bent over Rows

Mosey to the front of the school again carrying sandbags 2×2.  Switched partners once

Finished with Ab Lab: America Hammers and Big Boy situps.

COT

Announcements – 2nd F Lunch today, several ruck events coming up this week to get your miles and muscles in!

Prayers

For healing, surgery, getting along with family.

Thanks for the opportunity to Lead!

~Royale

 

 

TClap |
1

Bracket buster round 2

After a crazy weekend of March Madness – and Duke should have lost…13 PAX decided to post

mossy to concrete pad for bracket buster round 2.

In between each round, run a lap. Rounds go 2, 4, 8, 16, 32, 64.

So 2 burpees, run; 2 burpees and 4 shoulder presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls,  32 skull crushers, 64 LBCs run. 10 count

So 2 burpees, run; 2 burpees and 4 squats, run; 2 burpees, 4 squats, 8 chest presses, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers,  32 hello dollies, 64 flutters run. 10 count

So 2 burpees, run; 2 burpees and 4 step ups, run; 2 burpees, 4 step ups, 8 overhead swings, run; 2 burpees, 4 step ups, 8 overhead swings, 16 LBCs, run;

COT

TClap |
4

Clear & Crisp P200 Tune Up

What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.

The Thang:

Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.

COT/Announcements

Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll

Paryers:

Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.

Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.

 

NMM:

A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul.  And know there’s more waiting for you tomorrow when you need it all over again.

Boeheim

Aye!

 

 

 

 

 

TClap |
4

The Fort: Flat Tire & Band Camp

8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

TClap |
2

Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

TClap |
30