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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Are You Afraid of the Dark?

  • When: 20221003
  • QIC: Repo
  • The PAX: Greyhound, Grouch, Amnesia, Microwave


2022-10-03 by Repo Leave a Comment

Weather: Cool and clear

Warmup

SSH x10 IC

TTT x 10IC

Don Quixote x10 IC

Imperial Walker x10 IC

Pickle Pusher x10 IC

Nature Boy x10 IC Each Leg

5 Core Principles while holding Al Gore

Thang:

Mosey to blocks

Discuss 5 Leadership Virtues

Chest Press x20 OC

LBC x20 IC

Curls for the Girls x20 OC

Mosey down the trail

Merkins x10OC

Squats x10OC

Mosey down trail to pond

Squats x10OC

Mosey

Gator bait Squats

Mosey back to flag

Namearama

Pledgearama

Announcements: Transplant Stong 5k 10/29

COT

Devo: Worked into workout as we discussed the Q Point of Courage

Moleskin: Discussed helping Bellator’s family, Grouch started our discussion on bears and YHC discussed Old Flame’s love of running alone in the dark

 

 

 

 

 

Filed Under: Tectonic

September 22 Shocker

  • When: 20220907
  • QIC: Repo
  • The PAX: Splinter, Grits (RESPECT,) Mullet, Crawdad, XRay (RESPECT,) Homeschool, The Grouch, Caterpillar (RESPECT,) Stalker (RESPECT,) Gypsy


2022-09-07 by Repo Leave a Comment

Weather: MOIST and HOT

You know the thing

 

Namearama

Pledge

Announcements: YHC running 45 miles this Saturday to benefit TAPS, Transplant Strong 5k 10/29, STAR 24 October

COT

Moleskin: YHC’s first time at The Shocker in awhile. Nice to see Stalker in the gloom with a ruck. The Grouch got his first taste of The Shocker, Mullet passed along the ROCK to Crawdad. The humidity, COVID, and Labor Day revelry had an impact on the PAX performance. Great to see both Stalker and Gypsy back in the gloom after bouts with the VID

Filed Under: Aftershock

Pond Prancing

  • When: 20220905
  • QIC: Repo
  • The PAX: The Grouch


2022-09-07 by Repo Leave a Comment

Weather: Muggy and Drizzling

 

Warmup:

SSH x15IC

TTT x10IC

Don Quixote x10IC

Imperial Walker x10IC

Pickle Pusher x10IC

Nature Boy x10IC each leg

Thang: Mosey around the pond

Namearama

Pledge

Announcements: YHC is running this coming weekend to benefit TAPS, STAR 24 in October

COT

Moleskin: YHC showed up knowing the Q sheet was empty. The Grouch is a recent PAX and didn’t want him to show up alone. Nice mosey around the pond made for great 2nd and 3rd F

Filed Under: Tectonic

Mental Battle 2022

  • When: 20220319
  • QIC: Repo
  • The PAX: Motherboard (RESPECT


2022-03-19 by Repo Leave a Comment

Weather: 65 and cloudy

Warmup:

SSH x10 IC

TTT x10 IC

Don Quixote x10 IC

Imperial Walker x10 IC

Thang:

 

This workout is courtesy of the HIM of The Fort

Mental Battle WOD 2022

Each set will have stats about mental health and workplace mental health.  The workout will be in the form of a Dora 123.  As you are working with a partner (No OYO), each stat is doubled.  After all three sets are complete, if you have time repeat sets until time is up.

Round 1

  • 50,000,000 adult Americans experienced mental illness in 2019.
  • 56% of employees spend time looking for another job.
  • 27,000,000 Americans with mental illness are unable to receive treatment.

100 Lunges / Lunge-Curls
112 Merkins / Chest presses
54 Squats / Goblet squats

Round 2

  • 60% of employees do not feel their management helps them to deal with stress.
  • 33% of employees can’t afford their healthcare costs.
  • 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises / Calf Raises with kettle bell
66 Lunges / Lunge Passthroughs
160 Moroccan Night Clubs / Tricep Extension

  • 65% of employees find it hard to concentrate at work due the environment at work.
  • Over 60% of youth with mental illness do not receive treatment.
  • Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

A few things to leave you with:

Suicide is the 10th leading cause of death in America.

22 veterans commit suicide EVERY DAY.

I hope you’ll have some time to share among the Pax your mental battles or those of people around you, either during the workout or after.  This is honestly more important than the workout.

Again, please reach out for help if you need help.

If you or someone you know needs immediate help, please reach out to 800-273-8255.

 

Namearama

Pledge

Announcements: Newspring Men’s group workday 3/9 at Charleston Bilingual Academy, Easter Convergence 4/16 at Doty Park (Faultline,) Beast Week(s) First two weeks of May

COT

Devo from 365 Meditations for Men

https://www.thriftbooks.com/w/365-meditations-for-men_martin-camp_mary-r-howes/1208887/item/2356309/?gclid=CjwKCAjw_tWRBhAwEiwALxFPoY1d22Nz5YExysuD_9x3x-y48EVIoVzdU0hrLwis-_J5cInJCB1GIBoCWuAQAvD_BwE#idiq=2356309&edition=2961938

Filed Under: Tectonic

Slumber Party

  • When: 20220308
  • QIC: Repo
  • The PAX: Radio, Old Flame (RESPECT,) Good Times, Splinter, Space Cowboy, Fanny Pack, Milton, Flo


2022-03-08 by Repo Leave a Comment

Weather: Warm and muggy

Warm-up:

SSH x10 IC

TTT x10 IC

Imperial Walker x10 IC

Don Quixote x10 IC

Pickle Pushers x10 IC

Thang:

Mosey short circle then grab bricks

Circle up

Hold Squat until 5 core principles of F3 were recited by PAX

Side Lat Raise x10 IC

Front Lat Raise x10 IC

Hold Squat until PAX recite 4 Quadrants of the Q Source

 

Mosey with bricks

Discussed the four leadership skills of Virtuous Leadership VAPE (Vision, Articulation, Persuasion, Exhortation)

Vision — V Ups x10 IC

Articulation — American Hammer x10 IC

Persuasion — Pickle Pounders x10 IC

Exhortation — Milton leads exercise of squats x10 IC

YHC asks which PAX have yet to Q a BC, both Fanny Pack and Radio raise hands

Fanny Pack leads PAX with Merkins x15 OC

Radio leads PAX with LBC x25 IC

Mosey with bricks

Go to picnic tables

Dips x20 OC

Step ups x10 each leg OYO

Leg Raises x10 IC

Mosey with bricks

PAX circle up and we discuss the 5 leadership virtues (5 Cs Candor, Commitment, Consistency, Contentment, Courage)

Candor — Telling the truth to a brother in order to help him accelerate Nature Boys x10 IC each leg

Commitment — Each man has committed to coming out early in the AM, Splinter shared a commitment of creating an emergency fund Pickle Pushers with leg raised x10 IC each leg

Consistency — Consistency is what will build habits. Space Cowboy shared how affirmations have helped him accelerate in his life and Flo shared the practice of consistently studying his Bible in a quiet place in the home Old Flame called shoulder taps x10 IC

Contentment — Having gratitude for what we have Moroccan Night Clubs x10 IC

Courage — Courage is not the absence of fear, it is action in spite of fear Monkey Humpers x10 IC

Stow bricks and Mosey back to flag

No time for Mary

Pledge

Namearama

Announcements: St. Paul’s Food Distro 3/12, Operation YOMP 3/26, Easter Convergence 4/16, Beast Week first week of May

COT: Fanny Pack’s neighbor recovering from COV, YHC’s family and all those in harm’s way

Moleskin: Commitment was demonstrated with 3 PAX that had attempted/completed several challenges over the weekend. Old Flame logged 75 miles at CGG 155, Good Times and YHC both completed the Goggins 4x4x48 challenge. Limited mumble chatter.

Devo: Having faith in the darkest of times. YHC shared the example of Hieromartyr Benjamin of Petrograd. Even in the face of execution by the Soviet authorities, he maintained his faith. YHC highlighted other examples such as Christians in Iraq during the occupation by Daesh, as well continued persecution by both their government and others, Jews during the Holocaust, French Huguenots in the late 1600s, all people of faith in the Soviet Union and China, continued persecution of various faiths in modern day Russia, people of Ukraine as they are under attack from Russia.

 

“It is difficult, hard to suffer, but according to the measure of my sufferings consolation abounds from God. It is difficult to cross this Rubicon, this frontier and give oneself over wholly to the will of God. But when this is done, then man abounds in consolation and does not feel even the greatest sufferings; filled as he is in the midst of sufferings by an inner peace, he draws others to sufferings so that they should imitate that condition in which the happy sufferer finds himself I talked about this before to others, but my sufferings had not reached their full measure. Now, it seems, I have to go through everything: prison, trial, public mockery and demands for my death as if the people applauded it, the ingratitude of men, their betrayal, inconstancy and similar things, anxiety and responsibility for the fate of others, and even for the Church herself.

“My sufferings have reached their height, but consolation has also increased. I am joyful and calm, as always. Christ is our life, our lightand our peace! With Him it is good at all times and in all places. I do not fear for the fate of the Church! We pastors should have more faith. We should abandon our self-reliance, our intelligence and learning and (human) strength, and give place to the grace of God.

“… I am joyful and peaceful, as always. Christ is our life, light and rest. With Him it is always good.”

 

https://www.orthodox.net/russiannm/benjamin-metropolitan-and-hieromartyr-of-petrograd-and-those-with-him.html

 

 

 

Filed Under: Seismic

Finding Peace Within

  • When: 20220302
  • QIC: Repo
  • The PAX: Three's Company, Swamp Fox, Fish n Chips, Cornwallis, Easy In, Mayhem (RESPECT,) Manana


2022-03-02 by Repo Leave a Comment

Weather: 40s and chilly.

 

Thang:

 

This morning’s discussion centered around the first chapter of The Way of the Warrior by Erwin McManus. It is the Warrior Code 1: The Warrior Fights Only for Peace

 

What he is talking about is that all the problems and violence in the world originate within and are a result of us not having peace within ourselves.

God did not introduce violence into the world, humans introduced violence and God seeks to bring peace by bringing us back into a relationship with Him.

 

Jesus came to bring peace, but not it was not a worldly peace but an eternal one. As he says in John 14:27 “27 Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

 

We also place our face in the future as Jesus describes in John 16:33 33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

 

The author goes on to state, “When our hearts have not found peace, we become filled with the darkest expressions of ourselves.”

 

Peace comes from relinquishing control

 

Manana had a great observation that we all should remember, “You cannot obey, unless you have the option to disobey.”

 

Here are a few links

 

Filed Under: Uncategorized

8 Block and Core Values

  • When: 20220216
  • QIC: Repo
  • The PAX: Mayhem (RESPECT,) Three's Company, Placebo (RESPECT,) Easy In, Swamp Fox, Fish n Chips


2022-02-16 by Repo Leave a Comment

Weather: 40s but it didn’t matter because Mayhem remembered to grab the key.

First, YHC passed around stacks from The ONE Thing Core Value deck so PAX could begin to discover their unique core values. (Disclaimer: this is separate and distinct from Core Principles of F3) this is more to help determine and clarify your D2X

Next, YHC began to discuss the 8 Block which was developed by CSPAN. Here is a great SWT podcast where he discusses the 8 Block and an awesome beatdown from F3 Gastonia based upon the 8Block

The 8 Block is an exercise/accountability tool to assist in accelerating all areas of your life.

 

Here is a link to FB live

 

Also, here is a link to the Stuff Worth Trying website (The STEVE) for F3

 

We also discussed the upcoming opportunity to serve the men at Home of Hope with a cookout. Easy In is getting some dates together.

Filed Under: Uncategorized

Make It Normal

  • When: 20220215
  • QIC: Repo
  • The PAX: Easy In, Mayhem (RESPECT,) Manana (brought the flag and COT)


2022-02-15 by Repo Leave a Comment

Weather: 34 and clear

Warmup:

Jump Rope x20 IC

TTT x10IC

Imperial Walker x10IC

Hillbilly x10IC

Pickle Pusher x10IC

Thang:

Grab 2 blocks and 2 bricks and head to yield sign

Take off on a mosey to the baseballs

Step ups 10 Each leg OYO

Dips x10IC

Mosey back to blocks

Shoulder shrugs x20OC

Side Lat Raise x10OC

Front Lat Raise x10OC

Mosey to Picnic Shelter

Rotate through 1 PAX does back extension x10 while partner holds feet. Odd man out does 10 WWI situps

Mosey to crosswalk at bridge

Nature Boy x10IC each leg

Pickle Pusher x10IC each leg

Mosey around back circle and stop at Palm Trees

Climb the ladder with jump squats (start at one and increase by one rep at each tree up to 13 at final tree)

Side Squats between trees

Mosey Back to blocks

Shoulder shrugs x20 OC

Stow Blocks

Mary: WWI situps x10OC

Namearama

Pledge

COT

Moleskin: YHC picked up the Q due to Chowdah needing to attend to his M. Limited mumble chatter. Nice brisk pace

Devo: Friendship. YHC was at a men’s breakfast at this church and the topic was friendship. YHC realized that many of these men are Sad Clowns and didn’t have friends. They even remarked they didn’t know how to make friends.

 

We also must surround ourselves with those that are accelerating. When you surround yourself with people living right and accomplishing great things, it becomes normal to you. You rise or fall to the level of those you surround yourself with. Be the change in your circle if it isn’t elevating you.

 

Here are some Bible verses on friendship

https://www.biblestudytools.com/topical-verses/friendship-bible-verses/

 

 

Filed Under: Bedrock

Cab Driver #2

  • When: 20220112
  • QIC: Repo
  • The PAX: Mayhem, Chum, Manana, Fish n Chips, Three's Company


2022-01-13 by Repo Leave a Comment

Weather: Cold, but it didn’t matter since mayhem grabbed the key

Thang:

Our discussion was about living the life we were meant to live and gaining mastery of our minds. Here is the link to the FB Live

The discussion began with playing a clip of Erwin McManus discussing Code 4: The Warrior Gains Mastery over Their Mind

“You find great friends when you are a great friend. If you always find anger in the world it is because you are angry at the world.”

You must FIGHT to become the person that God created you to become.

Your greatest battle is with yourself because no one knows you better than you.

Romans 12:2 “Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is–his good, pleasing and perfect will.”

Next we heard a clip from Ed Mylett. I recommend starting at the 8:10 mark if you can’t listen to the entire video,

He speaks about how he believes that when we die God will show us the person we were meant to be, and what drives him is to be as close as possible to be the person God created him to become.

We are meant to be the best version of ourselves. It is NOT possible for us to achieve our highest purpose on our own. We need a tribe and a team to help us achieve the true will for our life.

“The comfortable road will never lead you to the person you were destined to be.”

 

We must be intentional about leading the life we have been created to lead.

 

YHC’s challenge to the PAX is two things for this week:

  1. Listen to the full videos by Ed Mylett and Erwin McManus
  2. Each day this week, as soon as you wake up, set the timer on your phone for TWO minutes and write down all the positive things that happened in your life from the day before and then write down THREE things you are thankful for.

Filed Under: Uncategorized Tagged With: The Guild

The Star(buck)s Didn’t Come Out

  • When: 20220109
  • QIC: Repo
  • The PAX: Milton, Pretzel


2022-01-09 by Repo Leave a Comment

Weather: Goldilocks. Not too hot, not too cold, but just right for running

Thang: IYKYK

Devo: No actual devo, but you should check this episode of the Minivan Centurion. My favorite Dredd quote of the episode, “He reins me in, I keep him from being such $^*#y.”

https://www.podbean.com/ew/pb-3nbyn-1171247

Moleskin: Milton is cautiously optimistic about his Dawgs for Monday night’s Championship Game appearance, Pretzel wished the Penal Pups of UGA good luck, Pretzel and Repo went to Awful Waffle for coffee since Starbucks was closed.

Filed Under: The Creamer

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