Mental Health Awareness at the Pantheon

Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

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The Coop Shovel Flag Hand Off

It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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CURRAHEE!

Today, we honored the 101st Airborne Infantry, 506th PIR. Better known as Easy Company, or the Band of Brothers. These men went through so much in the name of freedom, have 50% casualties in Normandy alone, the first 20 days of their long time spent in Europe. From Normandy, to Holland, to Bastogne, to Haguenau, they fought. It is because of men like these that we have the freedoms we have now. 

Our training was to simulate 101st Basic at Toccoa, GA, with an emphasis on a mountain called Currahee. Three miles up, three miles down. 

506th Notable Casualties (in Bastogne specifically)

John T Julian

Warren H Muck

Alex M Penkala

Carl C Sawosko

Harold D Webb

Kenneth J Webb

Donald B Hoobler

Richard J Hughes

Eugen E Jackson

A.P. Herron

John E Shindell

Francis J Mellett

Workout below. 

Warm Up

Disclaimer, ask for FNGs

Mosey to Pull Up Bars – 10 Pull Ups OYO

Mosey to Football Field Gates

Circle Up

SSH x 23

Merkins x 10

Plank Jacks x 10

Peter Parkers x 10

Honey Mooners/Downward Dog

Low Slow Squat x 17

Al Gores – Talk about 101st Airborne, 506th PIR, Currahee, Two Years of Training, Operation Overlord, Battle of Normandy

I tried to run and read off of my phone between circuits, but it proved to be impossible. So we ran and then I told a story after each circuit. 

 

Run 2 Laps in Formation

Speech 1

On June 5th, 1944, the American paratroopers were told to get on their gear, pack their chutes, and get ready to jump. Skepticism of if this jump would be scrubbed by weather too ran high, several jumps in the days prior had been announced and then cancelled as the men were loading into their aircraft. But this time the paratroopers knew it would probably be the real deal. As the sun began to set, paratroopers were packing all of their essential items including: ammunition, grenades, explosive blocks, gammom bombs, reserve chute, extra jump cord, identification clicker, jump knife, bayonet, machete, firearm, first aid kit, cigarettes, and rations.

Many knew this might be the last time they ever see the sun, and for many it would be. All together their gear weighed over one hundred pounds, so the vast majority of the paratroopers had to be pushed and pulled into their aircraft. They said a final prayer, took their air sickness pills, and then took off for Fortress Europe. 

Circuit 1 – Bleachers

Partner Workout(s)

DORA 

Run Up and Down bleachers Twice/Swap

100 – 150 – 200

Merkins – Squats – Dips

Flutters while waiting for the six

 

Speech 2 

Over the Channel, many were awe-struck as they passed over the invasion fleet that, like themselves, was heading for Normandy. As the approached the Cotentin Peninsula, the red light came on. The Airborne were told to be standing when they came over France so they could “take the Flak like men.” As they stood up, they heard what sounded like thunder. Then, all of the sudden, all hell broke loose. The C-47s had flown into the the jaws of hell itself, and there was a fogbank covering the penisula making formation flying and finding your dropzone nearly impossible. The flak and tracers lit up the sky “like the 4th of July”, and when it hit your aircraft it sounded like “pebbles being shaken in a can.” As the aircraft veered and sped up, attempting to dodge the Flak, men were falling over one another and sliding around on the vomit that covered the floor. Several aircraft were hit and exploded mid-air, while others dove towards the ground. Usually, nobody could get out of these doomed C-47s. Some transports went too low, and the poor paratroopers inside had no time to deploy their parachutes. A member of the 101st Airborne once said the sound that was made when they hit the ground was like “pumpkins smashing into the ground.

 

Run 2 Laps

Circuit 2 – Endzone

Partner 1 Bear Crawl – Partner 2 (10) Plank Jacks – P2 Catches P1/Switch – Length of Field ON Track or Field

Endzones – 10 Donkey Kicks

Out & Back

Low Plank in waiting for group when completed

 

Speech 3 

With aircraft going down everywhere, flak tearing into their aircraft, and limited visibility, many pilots dropped their passengers wherever they could. Many landed over large areas of swamp, others landed in the channel. Weighed down by over 120 pounds of gear and a harness that took over a minute to get off, the vast majority of those who landed in the Channel or the swamps drowned; sometimes in less than 3 feet of water. Those who landed over land obviously had a somewhat better chance at survival. As they gently made their way towards the ground, they could see all the chaos that was happening above and below them. Many paratroopers recall barely being missed by German 20mm and machine gun fire. Others were not as lucky, being hit and killed in their harnesses. Some rounds even hit their explosives, imploding them in mid-air. Those who made it to the ground were typically alone, surrounded by the enemy, and had little sense of their bearings other than that they were in Normandy. The force at which so many had exited their aircraft tore off most of their gear. Major Winters only had his jump knife when he hit the ground. These paratroopers were completely surrounded, most without adequate weaponry, most far away from their DZs, and most alone. Despite this, they still set out towards their objective or at least the nearest one. Having studied massive sandtables of the entire Normandy coast and every unit’s objectives, many paratroopers were able to get an idea of their bearings and start heading towards their objectives. During their march to them, they would find buddies or fellow paratroopers along the way. This is how the whole night went, small make-shift units of paratroopers from different units, working together and fighting together to whichever objective they were heading.

 

Run 2 Laps

Circuit 3 – Endzone

Wheelbarrow 25 yds/Swap 

Length of Field

Endzone 1  – 5 Burpee Broad Jumps

Back Across

Endzone 2 – 5 Burpee Broad Jumps

Six Inches in Waiting for the Six

 

It was during this circuit that I realized something – wheelbarrows suck. Also, my apologies to Dirty Harry for encircling him in the worst gas bomb to ever be dropped on that football field. Kaiser and Wegmans were also affected.

 

Speech 4 

The fighting was incredibly chaotic in a terrain that favored the defensive. Despite the high amount of casualties that the US Airborne took, by sunrise most of the causeways and cities they had been tasked to take had been captured and secured. The Douvre and La Fiere bridges were still highly contested and wouldn’t be captured for another 9 or so days. On the morning of June 6th, many paratroopers took photographs and got some rest while they could. They knew the fight was not over, they had several other objectives as soon as the whole landing force was safely ashore. For the next 2-3 weeks, the American paratroopers would be fighting non-stop in the hedgrows and at places like Carentan. Many paratroopers were still trying to find their units even by June 16th, 1944. By June 20th, the American Airborne forces were being sent back to England to rest and prepare for their next jump. Out of the 17,000 American airborne forces who jumped or glided into Normandy, 1,003 would be killed, 2,657 would be wounded, and 4,490 would go missing; most of whom were captured during the early morning fighting. This jump proved the 101st Airborne’s worth and skill, cementing them as one of the most elite and effective airborne units in the world. During their brief time in Normandy, the American paratroopers earned the respect and admiration of the German forces who affectionately called them “Those devils in baggy pants!

 

Run 2 Laps

 

Back to COT for some Mary

Flutters

Heels to the Heavens

Low Plank hip dips

Hello Dolly

Announcements

Yeti 2/23 – Preblast is up.

Joe Davis Run 3/9 @ WEP – Preblast is up.

Prayers/Praises

Dirty Harry’s daughter is getting tubes put in her ears Thursday. Pray for her safety/comfort, and for DH to be a rock for his family. Also for the surgeons, anesthesiologist, and every person involved.

Wegman’s is going to Chimbote, Peru in February. Pray for his journey and the impact of F3 on the people they interact with. 

Praise – my 7 week old has slept three nights straight at 8+ hours. 

Other unspoken prayers. 

The men who show up to Honey Badger have become like brothers to me, as they show up every week and push themselves beyond what is a normal workout. They have an impact on me that is mostly unspoken. They lead in their families and communities, humbly. I am among heroes every Monday when I post. 

Thanks for the opportunity to lead among these men. 

Punch List Out. 

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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104

Hero’s don’t get a say in “tough”

Start your week right began with a quick mosey around the parking lot with some:  SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.

We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.

We honored him by doing the following:

800M run

28 kettlebell swings

28 pull ups

28 kettlebell clean and jerks

28 pull ups

800M run

Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls.  The honoring was as follows:

800M run

50 burpees

40 pull ups

30 one legged squats

20 kettlebell swings

10 handstand / balls to the wall pushups

800M run

(this was mixed up as needed OYO)

We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q.  Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!

Aye!  Shady

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Fiststix on Q

It’s been difficult for me to make it over to Quagmire on a consistent basis lately. It use to be my regular Monday morning hangout.  There were several great workout options this morning. It was great to see a good turnout.  After the standard disclaimer, we made our way over to the parking area near Jush Fresh.

COP:  SSHs, imperial walkers, merkins, squats, more merkins, flutters, LBCs

Next, we moseyed to the side of Books A Million for a sidewalk shuffle (plank walk between light poles).  Rinse and Repeat.

More running to the front of vacant Gander Mountain.  We partnered up for a few unique exercises.  The mode of transportation based on the number of hands and feet.

  1.  2 feet, no hands – Partner Carry
  2.  2 feet, 2 hands – Wheelbarrow
  3.  4 legs, no hands – Leg lunges (recovery from wheelbarrow)
  4. 4 hands, 2 feet – one-legged bear crawl

Jedi showed off his skills by walking on his hands….impressive!

Next, we jogged back to Just Fresh for a recovery wall sit while each person ran up and down the stairs.

The final ten minutes were spend running back to Office Depot for 7 minutes of rugby sprints.  We alternated with the following exercises:  CCDs, LBCs, Flutters, Calf Raises, Merkins.

Great job by all! We covered over 2.5 miles this morning.

Prayers:

Healing for family and friends suffering from illnesses

Families in Texas

 

 

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A Threefold Cord

I was at The Fort a couple of months ago and mentioned to Bonsai that I would like to be put on the Q Schedule, as I had never had a Q at this great AO. Soon after, he contacted me to request that I give him a date. Well, that date has arrived.

I had originally had Ponytail as a CoQ, but do to his schedule change he couldn’t make it. I quickly asked Bonsai to find someone who could lead a short warmup as a VQ. Bonsai put it on Twitter about a week and advance and the HIM to step up was . . . well nobody. His only choice then was to tell everyone that Longshanks would be the CoQ if nobody stepped up. Well, again nobody stepped up, so YHC’s CoQ was Longshanks as determined by the PAX.

WARMUP

Well, this really wasn’t a warmup as it was Longshanks leading. It was more of a beginning to the madness that was about to continue. Longshanks led us in 15 SSH;  1 Burpee; 10 Windmills; 2 Burpees; 10 Imperial Walkers; 3 Burpees; 10 Hillbilly Walkers; 4 Burpees; 15 Low Slow Squats; 10 Burpees. We then took a mosey over to parking in front of US Synergetic for the following: High Knees; Butt Kickers; Toy Soldiers; & Soccer Moms.

We then moseyed over to Millstone Park for some Lucky 7’s. At the bottom of the stairs, 7 dips; at the  top of the stairs, 7 squats;  and at the short wall, 7 box jumps . . . X 7. As the PAX waited for the 6 they performed LBC’s. We then all performed 7 chin-ups on the bar, 7 pull ups on the bar, and 7 Bombjacks.

Then Longshanks passed it off to YHC.

THE THANG

Prior to moseying back to the following locations, we turned and faced the flag at Veteran’s Park for the Pledge of Allegiance to the American flag led by Geronimo.

A few days  earlier in the week, I had done an afternoon ReCon of the area to know exactly where I wanted to go to be prepared for this workout I have been long awaiting for. Well after we did the Warmup, we took a mosey over to the small parking lot in front of US Synergetic for the following: BOMBS-Burpees; Overhead Claps; Merkins; Big Boy SitUps; and Squats.

I’m not a big fan of exercises where the PAX have to do a lot of counting because I believe it takes away from the fellowship of our time in the gloom. So I did these BOMBS a little different. I asked the PAX to pair up with someone they know fairly well. Then we began the BOMBS. Partner 1 performed the exercise as the bottom of the hill (Massey St. Hill) while Partner 2 ran to the top and back. Then they flip flopped. We did this for 1 round of BOMBS at a pace that each PAX could maintain.

Before starting I had asked the PAX to get to know the other PAX while either running the hill or performing the exercises. The objective of this whole series of exercises was to allow for good fellowship in between breaths.

During the workout we stopped at a statue located just across from Veteran’s Park of three people assisting each other up a wall. I then discussed what is below in the NMM.

We then moseyed back to the COT where Zildjian led us in some MoM.

NMM

When I am unable to post due to work or other commitments, it seems as if my day just aren’t the same. Even if I have to do a #fern Workout or Run at the house or Y it is not the same. I can get fit by myself. I cannot keep a relationship with that #fern for a long period of time. I just get tired of talking and never getting anything back. It is a one way street.

F3 is just the opposite. It is a two way street with a purpose. The PAX of F3 push me to get better physically, emotionally, spiritually with a purpose to live a better life. F3 allows me to humble myself to authority and be led and it allows me to lead, all to make me a better man.

During our workout I stopped at a statue the three people helping each other up a wall. I mentioned the person at the top. This was someone who had already made it to the top: but one thing to notice is that this person was not still looking up or over the wall finding a way to get to the other side. They were looking down at the others with his hand held to assist them get over as well. Then there was the one in the middle being pushed and pulled. Almost to the top, but not quiet there. Needing assistance from both of the other two men. Then there was the person at the bottom. This person did not appear to be down in spirit because he hadn’t started. This person was pushing the other person up to make them better.

The important thing in all of this is they were all working to make each other better. This is what F3 is about. We are all in this as a team, and if we see another struggling we need not look the other way. We as F3 brothers, as men, should help in whatever way possible to help or assist.

This is a call out to all of our brothers. Keep you ears open and your eyes wide. There is always another brother struggling and you, yes YOU might be the HIM God has called to help.

Eccl. 4:9-12 ‘Tow are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up. Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’

ANNOUNCEMENTS

Read Your Newsletter.

Start Time Change at The Fort starting June 2: 6:30-

Cannoli Run-May 19.

Memorial Day Convergence & SFN 5K-May 28.

Hog & Coyote. June 16. Read PreBlast.

PRAYERS/PRAISES

School Teachers & Students.

Zildjian: Daughter foot & ankle.

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1

A Truckload of pain at Honeybadger

Great way to start a week, we had 14 PAX (2 ruckers, Cha Ching and Jedi) that decided to get better and honor “the seven” a group of 5 CIA officers and 2 Security contractors killed when al-Balawi detonated a bomb sewn into a vest he was wearing. Six other American CIA officers were wounded. The bombing was the most lethal attack against the CIA in more than 25 years.

Al-Balawi was a Jordanian doctor and jihadist website writer who was detained and interrogated over three days by the Jordanian intelligence service, the General Intelligence Directorate (GID), in January 2009. The GID and the CIA thought they had turned al-Balawi to penetrate al-Qaeda in the Pakistani tribal areas to provide intelligence for high-level targets. Instead, al-Balawi used this trust to gain access to the CIA base in Afghanistan unsearched and perpetrate the attack. The Pakistani Talibanand al-Qaeda claimed responsibility, saying they helped al-Balawi with the attack.

The names of our honored heroes are listed below:

CIA OFFICERS:

-Harold Brown Jr, 37, Bolton MA

-Elizabeth Hanson, 30, Rockford IL

-Darren Labonte, 35, Brookfield CT

-Jennifer Matthews, 45, Cedarville OH

-Scott Roberson, 39, Tolland CT

SECURITY CONTRACTORS:

-Dane Paresi, 46, Portland, OR

-Jeremy Wise, 35, Tigard, OR

After a quick disclaimer on the go we moseyed around the parking lot with some high knees and butt kickers, our warm up consisted of the following exercises with different reps each to total about 9 minutes into the WO :

Side straddle hops

Windmill

Moroccan night clubs

Squats

Arm circles

Merkins

Lunges

 

THE THANG:

I followed the book as much as I could but had to include a tire exercise (otherwise it wouldn’t be a Tinsel workout) and also replaced a couple of exercises from the book to focus on upper body strength. The main idea of “the seven workout” is to complete 7  rounds of 7 exercises with 7 reps each, each round took about 7 minutes to complete, after round # 3 we run down and up the hill to give our upper body a break and then continued with 4 more rounds, these are the 7 exercises:

THE SEVEN

7 handstand push-ups

7 thrusters with log

7 sledgehammer swing each side

7 worst merkin ever

7 burpees

7 log swings

7 pull-ups

Everything was planned to be completed under one hour and I’m glad everyone pushed hard to reach our time window. With a couple of minutes to spare at the end, straight up took over for some Broga and stretching exercises, much needed after the beatdown, thanks for your help!!

We ended up our WO with announcements, prayers and praises.

GRETA JOB EVERYONE!!

Tinsel out…

 

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The Ballroom_ Moon River and some CakeBoss!

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

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Friday JamFest at Varsity

5 PAX braved the driving rain and blistering temps to post this morning at the Varsity. Actually, the weather was perfect. Because it’s Friday, we played some music to celebrate the week coming to a close.

Warmup

  • Mosey around the parking lot
  • 32 4 count side straddle hops
  • 12 4 count merkins
  • 15 4 count windmills
  • 20 Moroccan night clubs
  • 10 4 count forward arm circles
  • 10 4 count backward arm circles

The Thing

  • Mosey to the pull up bars
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit
  • 5 chin ups, 5 toes to bar
  • wall sit
  • 5 chin ups, 5 toes to bar
  • wall sit
  • 5 pull ups, 5 toes to bar
  • wall sit

 

Mosey to the awning next to school

  • 20 steps each leg
  • 20 LBCs

Here’s the (not so) fun part….

Played the song “Roxanne” by The Police

  • Side straddle hops the entire song…
  • 1 burpee every time the word “Roxanne” or “red light” is said (this is a lot of burpees)

Played the song “Thunderstruck” by AC/DC (thanks to DixieChicken for the inspiration on this one)

  • Plank the entire song…
  • 1 merkin every time the word “Thunder” is said (this is a lot of merkins)

Next comes a potpourri of various excercises

  • 20 flutters
  • bear crawl up the side walk
  • 20 Carolina DDs
  • bear crawl backwards back to start
  • 20 squats
  • 20 LBCs
  • 20 V-ups
  • bear crawl up the side walk
  • 20 Carolina DDs
  • bear crawl backwards back to start
  • 20 squats
  • 20 flutters
  • 5 burpees OYO
  • Captain Thors to 5×20

Mosey back to COT

Announcements

  • Christmas Convergence
  • Joe Davis Run

Praises/PR

  • praise for PAX posting in the rain
  • prayers for Crawdaddy’s family
  • prayers for Vuvuzela’s dad

Thanks for the opportunity, Kielbasa!

– Ginsu

TClap |
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