Fitness, Fellowship, Faith

Month: May 2017 (Page 6 of 6)

Cores and More

10 PAX showed up at the Storm today to put in some work.  I hate to admit it, but I was less than prepared to lead today.  Admittedly, I didn’t put a lot of thought into the workout, and pulled it together by stealing bits and pieces of workouts from previously posted back blasts.  I’d also like to apologize again to Mayor for silencing him when he was really just trying to build morale… #mayorlove. I’d go into more detail, but if you want to know these inside quips you need to show to know.  Let that be motivation for all you fartsackers out there to get posting.  Bottom line, I will do better next time.  Ok enough apologizing, here’s what went down at the Storm.

No FNG’s so no disclaimer

Warm Up

  • SSH – 15 IC
  • Hillbillies – 15 IC
  • Moroccan Night Clubs – 15 IC
  • Imperial Walkers – 15 IC
  • Goofballs – 10 IC
  • 5 Burpees – OYO (Train #1)

Pledge

The Thang

Mosey around the parking lot to the lower circle for some Core Time.

  • Dying Cockroach – 25 IC
  • Freddy Mercury’s Forward – 24…no wait it was 25 IC
  • 5 Burpees – OYO (Train #2)
  • Freddy Mercury’s Reverse – 25 IC
  • Crunchy Frogs – 25 OC
  • WW1 – 25 OYO
  • Flutter Kicks With Arms Up – 25 IC
  • Box Cutters – 25 OYO
  • Heels to Heaven – 15 OYO
  • V Up / Roll Up – 15 OYO
  • Hello Dolly – 25 IC

Mosey to the Box Office Knobs for Del Browns

  • 10 Merkins then Crabwalk to other end of knobs 10 Merkins then Crabwalk back, 10 Mountain Climbers then Bear Crawl to other end of knobs 10 Mountain Climbers then Bear Crawl back.
  • Plank For the Six
  • Rinse and Repeat

15 minutes to go so we Line up for Bataan Death March (Indian run with Burpees).  Before we start Train #3 came rolling in so 5 Burpees OYO.

Bataan Death March throughout parking lot working our way back to the Shovel Flag.

5 minutes to go so 5 minutes of Mary:

  • Burpees, Crunchy Frogs, Windshield Wipers, etc…

Announcements/ COT/ Prayer

  • Nomads going to Rock Hill this Saturday.  Meet at Dunkin Donuts (by the mall not the one in Belmont)
  • PAX needed for Burpeethon in September
  • Q needed for Fighting Yank this Saturday

Less running, more merkins

9 strong men including 1 FNG woke up early on a Saturday morning for a beat down at the Fighting Yank. I hope I gave them their money’s worth. With the mud run coning soon, I planned to Q a workout that would include at least a 5k with exercise obstacles around the city of Belmont. That all changed when I got a text from Pockets Friday evening. He is coming off of IR Saturday morning! His only request was ” not a lot of running”. That’s ok, we’ll just do more merkins. Here’s how it went:

Warm up

SSHx15IC

Don Quixotesx15IC

LBCsx15IC

Merkinsx10IC

The Thang

Mosey up the hill to the front of Belmont Central for some station work. Perform an exercise and then run a lap around the front of the school. Each exercise will be 50 reps. the exercises were: LBCs, merkins, squats, calf raises, dips, flutter kicks, and decline merkins.

Now that we’re warmed up, lets mosey around to the back of the school for some rugby sprints. YHC will call out an exercise and we will do them until I say go. We will then sprint around 30 yards down and back then walk to the other end. Exercises included merkins, LBCs, CDDs and a few others I don’t remember.

Mosey to the picnic shelter for some exercises done as 10,10,9,9,8,8….the first exercises were dips and Bobby Hurlies, next were LBCs and merkins.

Still some time left so a short mosey to the hill for some Quadraphillia (thanks Billy Madison). Partner up, 1 partner holds plank position while the other runs up the hill backwards and down forwards. Switch at the bottom. The clock was set for 5 minutes but it seemed like longer.

Back to where we started for the Pledge and 5 minutes of Mary. Times up!

COT

Announcements: Mud run approaching, Burpiethon details to be released soon

Prayer requests: Those on the IR, friends and family members

It was good to have Pockets back off of IR. Welcome FNG Gumbo (Boudan’s 2.0)

It was an honor to lead. I look forward to next time.

May 3rd F Preblast. Impact

Impact.  We all make one; either positive and intentional or sometimes negative or uneventful.  lets face it, in our 21st century Oprah-Bomb society we often don’t hear about real impact.  The talking heads on TV and Fakebook news posts tell us of every failure of man in real time; every ill chosen word or illicit act of those we put high on their pedestals, but in most cases we never recognize the ones who have a real impact on our lives or in our society.  Around you every day are opportunities for impact.  When you put on your seat belt, do you ever think about the inventor of the 3 point seat belt in your car?  Ever heard of Nils Bohlin?  How many lives do you suppose have been saved by this simple design we take for granted?  Ever heard of Rick Rescorla who saved 2700 people during the 9/11 attacks on the world trade center?  https://www.yahoo.com/news/a-family-remembers–hero-of-9-11-gave-life-to-save-thousands.html ? I can hear your cynicism now: “Come on Hushpuppy, those people were in opportunities for impact.  I’m just plain old me, unless someone drops in front of me and I have a chance for CPR, I’ll never really make an impact.  These guy’s not only made an impact, they left a dent the world will always remember.  I’m about as impactful as a bug on the windshield.  One smear and I’m wiped away with a spray and a wipe”.  Well brother, in either case, you’re right.  You can leave a mark on someone, or you can simply leave a stain.  The choice is up to you.

In The book “Freed to lead; F3, the unshackling of the Modern-Day Warrior”, Dredd and OBT describe what they saw in the men of F3 as their lives became more intentional.  They began to recognize the target or zone where Impact was most effective. Like the rings of a tree that move outward from the center, so are their rings of impact, or the “Concentrica” in a mans life.  In your life the center of your target of impact should be your wife and children.  If this is not the bulls-eye at which you are aiming then you are aiming at the wrong target.  The next ring is your brothers in arms, then a ring of 18 close people, then a ring of 80, Then finally, the rest of the world.  Each week we will delve into the next ring of this Concentrica and how YOU can make an impact on those around you, and possibly the world!.

May 6th: Many will travel to the Fort for a convergence. YHC will Share on the first ring of the Concentrica, M and Shorties. Ephesians 5:28 “So ought men to love their wives as their own bodies. He that loveth his wife loveth himself”.  And, Psalm 127: 1-5 A “Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep. Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one’s youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate”.

May 13th, Convergence in Belmont for CSPAN Q.  6:30 3rd F at the Yank Statue: “Brothers in Arms”.  Proverbs 13:20: He that walketh with wise men shall be wise: but a companion of fools shall be destroyed. Ecclesiastes 4:9-10: Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

May 20th, Ring of 18: Col 3:12-14 Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. And over all these virtues put on love, which binds them all together in perfect unity. and John 15:12-15 My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends. You are my friends if you do what I command. I no longer call you servants, because a servant does not know his master’s business. Instead, I have called you friends, for everything that I learned from my Father I have made known to you.

May 27th: The World: Matthew 5:13-15 You are the salt of the earth. But if the salt loses its savor, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men. You are the light of the world. A city on a hill cannot be hidden. Neither do people light a lamp and put it under a basket. Instead, they set it on a lampstand, and it gives light to everyone in the house.…

 

Be intentional today with your bulls-eye.  Hug your Shorties. Kiss them on the head (even if their grown).  Tell them they are a blessing from the Lord.  Let them know that you are proud of them. Even if they are screw ups, do as Abraham did and call those things that are not as though they already were.  Tell your children they are successful, smart, and blessed.  Convince them that they have a purpose for their lives and that they too can have impact.  Then go find a way to bless your M.  Demonstrate the example of Christ and love your M as Christ loved the church.  Be willing to set aside yourself, be humble and serve her in love.  Lead with Love.

Post!

Working on my routine – Standup that is

Top quality workout and standup routine in a 45 minute bundle.

WARMUP
15 IC – Side Straddle Hops – F3 rule #1 – free of charge
15 IC – Merkins – F3 rule #2 – open to all men
15 IC – LBCs – F3 rule #3 – held outdoors — rain or shine, heat or cold
15 IC – Squats – F3 rule #4 – Men who participate also lead the workout
15 IC – Peter Parker – F3 rule #5 – workouts end with a Circle of Trust
10 IC – of Don Quixotes

Q. what do you call a bear with no teeth
A. A gummy bear

WARMUP 2:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

PLEDGE
Mosey around to parking lot.
Zombie Walk to 1st light post
Merkins 10 IC
Zombie Walk Gabage Bin
Merkins 10 IC

Q: Why shouldn’t you take atoms seriously?
A: Because they make up everything.

Five out of six people agree that Russian Roulette is safe.

GRAB THE BRICKS

Mosey to wall
Wall Sits
Wall Sits with marching
Wall Sits with marching and shoulder press
Wall Sits with marching and shoulder press and singing, no one sang.

Mosey to the top level of the parking deck.

– Derkins x 15 IC
– Freddi Mercury x 10 IC
– Speedbag work in squat position / Forward (with bricks) x 30 seconds
– Speedbag work squat position / Reverse (with bricks) x 30 seconds
– Don Quixote x 10 IC
– Flutterkicks x 15 IC
– Derkins x 10 IC

Run down the stairs, Mosey to the art circle.
– Arm Squats (Dips) x 15 IC
– Arm Squats (Dips) x 10 IC

To the Pavillion
Deep Sea Divers

4 minutes of MARY!

COT:

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