Author Archive Bonhoeffer

Webb Jack, Friend Little Our

@ #F3Thrive 12 PAX got to enjoy a distant cousing Webb Jack. The Warmup The Thang
  1. Run to road w light poles by commercial buildings.
  2. Suicides @ each light pole,
    1. 20 Speed Skaters each side
    2. 20 Imperial Jumpers each side
  3. @ end of street, Reverse Jack Webb … 10 squats/40 calf raises … 9/36 …
  4. @ light poles, 20 Speed Skaters & Imperial Jumpers while moseying to Town Hall.
  5. @ Town Hall, Reverse Jack Webb … 10 merckens/40 air presses … 9/36 …
  6. 4 Corners around the flagpoles.
    1. 20 oblique LBCs (each side)
    2. 20 Lunges (each side)
    3. 20 mountain climbers (each side)
    4. 20 figure 8 Boxcutters
  7. Mosey to pullup wall
    1. 5 pullups x 3 sets
    2. steps ups inbetween while waiting for open bar
  8. Return to Launch.
  9. Mary
    1. Boxcutters in opposite directions, figure 8
    2. Dying Cockroaches
    3. 20 reverse leg lifts (each side)
  10. El fin.
Moleskine
Welcome to Life Boat all the way from Atlanta!
Lots of familiar and beautiful faces out in the gloom this morning. It was a pleasure to lead you.
Special note to the core relaxation technique that was modeled during the Figure 8 Boxcutters. Y’all will be better men to remember that one, especially when nervous in front of large groups.
El fin. Announcements:
  1. None.
Prayer:
    1. Mrs. Glass Joe @ oncologist
    2. Shepherd @ hernia

An Early Visit from Cinder Clause

@ #F3Thrive 11 PAX got an early visit from Cinder Clause. The Warmup The Thang
  1. Drop cinder blocks off at picnic tables.
  2. Jump Squat Mosey around the football field … 10 jump squats at each corner & 50 yd lines
  3. Pause Jump Squat Mosey at each hill to run 10 sprints OYO up the hill, jump squats while waiting for 6.
  4. Mosey to bathroom wall
  5. One partner wall sits while other partner does 20 merkins. Flapjack up to 200. Then 200 oblique LBCs. Then 200 reverse leg lifts.
  6. Mosey to cinder blocks.
  7. Dora/Mary. One partner runs to gym and back. Other partner does exercise up to 200 total. >>> curls >>> chest press.
  8. El fin.
Moleskine
Cotters to Post-It back in the gloom with us!
No primate sightings reported. No arguments about peninsulas.
El fin. Announcements:
  1. Iron Pax Challenge … get a cinder block coupon
Prayer:
    1. A JEWISH PRAYER FOR WISDOM … The Amidah is the core of every Jewish worship service – prayer while standing – In the very first of our requests, we ask for the wisdom to be God-like in the day ahead. blessing known as Ata Chonen >>> “You grace humans with wisdom and teach humanity perception. Bestow upon us Your knowledge, insight and understanding. Blessed are you the grantor of wisdom.”

So That’s My Heart

@ #F3Thrive 12 PAX found out we really do have hearts. The Warmup
  • 3-Minutes, 6 Running Stretches > https://www.youtube.com/watch?v=4jCDjnzI6W0
  • Mosey
  • side hurdler stretches
  • Mosey
  • Michael Phelps
  • Mosey
  • 16 Hillbillies
  • Mosey
  • 16 Imperial Walkers
  • Mosey
  • 20 Calf Raises – regular, inner, outer
The Thang
  1. Mosey to parking lot
  2. 5 Sidestraddle hops, 1 mercken … 5 SSH, 2 M … 5 SSH, 3 M … up to 10 then do AMRAP merckens
  3. Mosey around the gymnasium … 5 jump squats at each light pole … pogo while waiting for 6
  4. Mosey to the exercise center.
  5. * 5 pull ups
    * 20 reverse leg lifts (each side) by trailer
    * 20 oblique LBCs (each side) by swings
  6. Mosey to bottom of road
  7. AMRAP up and down the hill
  8. Mary
    1. 16 Dying Cockroaches
    2. side leg arcs (22 each side)
    3. oblique LBCs
  9. El fin.
Moleskine
Good to see some familiar faces out there in the Gloom. We all pushed ourselves to be better selves. Well done, fellas.
No primate sightings reported.
El fin. Announcements:
  1. Common Heart 5K & Virtual 5K
Prayer:
    1. A JEWISH PRAYER FOR WISDOM … The Amidah is the core of every Jewish worship service – prayer while standing – In the very first of our requests, we ask for the wisdom to be God-like in the day ahead. blessing known as Ata Chonen >>> “You grace humans with wisdom and teach humanity perception. Bestow upon us Your knowledge, insight and understanding. Blessed are you the grantor of wisdom.”

Upset Much?

@ #F3Thrive, 12 PAX experienced the biggest upset of March Madness week. So since the upset winners in round 1 of March Madness won by a sum total of 71 points, this seemed like an important number for bringing the upset, so we used it.

 

The Warmup

  • 3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0
  • 71 Sidestraddle Hops
  • Mosey lap around the gymnasium
  • 71 Imperial Squawkers >>> 1-7-14-28-14-7 = 71

The Thang

  1. Mosey over to Football Field.
  2. Quarter Pounder … Done on a Football field or a large parking lot. Sprint to the 25 yards and Do 25 jump squats, Run backwards to Goal And Sprint to the 50 and do 50 pogos, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.
  3. In End Zone … 71 Oblique LBCs
  4. Mosey to the eastern hill.
  5. War Hammers @ top (World War II sit-up by adding 4 American Hammer reps at the top) … lunges (both legs for 1) @ bottom
  6. Mosey to street south of Carolina Courts w peninsulas.
  7. Merkens at each peninsula >>> 1 > 7 > 14 > 28 >14 > 7 = 71
  8. Mosey to Dora Dice by gymnasium.
  9. Dora Dice – Roll the dice, Partner 1 does 71 total while Partner 2 runs to the gate by the volleyball courts. When you complete the 71, roll again. Repeato.
  10. Mary
    1. side hip thrusts
    2. reverse leg lifts
  11. El fin.

Moleskine

The PAX were all hoping to see Shepherd representing the Oral Roberts Cinderella run, but alas, he revealed that he only owns 1 Oral Roberts sweatshirt.

Reports are coming in that there was a solitary man rubbing things out with his stick over at the end of the parking lot. Doctors orders. #Madison

El fin.

Announcements:

  1. on Slack Functional Fitness Challenge in May

Prayer:

    1. Hairband’s family friends still suffering after suicide.

Yeah, These Suck

@ #F3Thrive 9 PAX all got their butts looking nice for next Valentine’s Day.

The Warmup

The Thang

  1. Mosey over to Upper Road.
  2. Suicides – Run to a light pole & do merkens, then run back to start. @ every light pole do merkens – start with 30 then subtract 5 per pole down to 5. Do oblique LBCs while you wait for 6.
  3. Mosey to Aquatic Center
  4. STARFISH
    • * 5 clap merkens in center each time
      * 20 reverse leg lifts (each side)
      * 20 oblique LBCs (each side)
      * 20 bombjacks
      * 20 burpee bottoms
  5. Mosey back to Upper Road.
  6. Run to first tree, do 10 squats. Run backward to next tree, 10 squats. Repeato to end of street.
  7. AMRAP merkens at each grass island/cement peninsula … sumo squats when you burn out
  8. Mosey to launch
  9. Mary
    1. reverse leg lifts
    2. side hip thrusts
    3. dying cockroaches
  10. El fin.

Moleskine

When Hairband announced he wasn’t going to listen to the Q, a unified inhale was notable, as the PAX looked to Glass Joe to see if he would allow another PAX to not listen like he doesn’t. It was guessed that Glass Joe only fills this role until someone else steps up, but it turns out this behavior continues even when he’s not the sole ignorer.
 
We didn’t make it 5 minutes before complaints rang out about us needing to stretch more. Much gnashing of teeth about doing calf raises after 50 Sidestraddle Hops. #NoteToSelf
 
Of course, our ongoing feud over our collective geomorphology “knowledge” continues … islands, peninsulas, archipelagos and the like. Perhaps we should also consider:

El fin.

Announcements:

  1. Bernanke and Glass Joe both announced with much confidence that they were going to put out sign-up lists for future Qs. Expect these forthcoming and give them all kinds of tough love until they release these signups.

Prayer:

    1. Harambe has had a lot of sickness and grief recently. Sending him some love.
    2. A JEWISH PRAYER FOR HEALING
      Merciful God, we pray to you for the recovery of all who are facing illness or pain. We join our prayers with all who love them. Grant them renewed strength and courage. Strengthen in them the healing powers You have placed within us all. Guide the hearts and hands of those who are entrusted with their care. Help all of us who share the anxiety of this illness to be brave and hopeful. Inspire us with courage and faith. Grant your blessings to all who call upon you. We praise You, Eternal God, the Source of healing
      and health.

These Contenders Didn’t Give Up

@ #F3Thrive 10 PAX didn’t hunt chickens like Bernanke wanted but we did enjoy some chilly, rocky fun. The Warmup The Thang
  1. Mosey over to Town Hall.
  2. 50 hillbillies
  3. 4 Corners.
    • 20 highkicks (each side)
    • 20 oblique LBCs (each side)
    • 20 Fondas (each side)
    • 20 high knees (each side)
  4. Mosey down the lighted Philadelphia trail over to the Sheriff’s station.
  5. At the rockpile, we found 2 rocks that we could hold one in each hand.
  6. Each round a different PAX led the 20-count. After each round, we ran to the gate of Crossing Paths Park.
    1. 20 curls
    2. 20 rows
    3. 20 reverse curls
    4. 20 squats
    5. 20 skullcrushers
    6. 20 butterflies
    7. 20 overheads
  7. Moseyed back down Philly trail. Hillbillies while we wait for 6, always hillbillies while waiting.
  8. Skips over to the military fountain.
  9. Mary
    1. side hip thrusts
    2. dying cockroaches
    3. American Hammers
    4. reverse leg kicks
    5. merckens AMRAP
  10. El fin.
Moleskine
It must be noted that the Respect represented up in the house this morning. So many Respects posted. Well-played. It must’ve been all the Rocky memes.
Speaking of Rocky, we made Bernanke keep his chicken costume in his car so we could focus. Next 2nd F, Bernanke wants to chase chickens. EE wants us all to know he doesn’t like cold rocks. He’d like some workout mittens for his birthday. Also, if he has the right color mittens, he might be less likely to get in trouble around all those sheriffs at the station by the rockpile. Lamont wants everyone who loves rocks to know that they can show up at the gear workout on Fridays.
El fin. Announcements:
  1. Q Circuit from Ballantyne to Matthews hitting all the AOs.
Prayer:
    1. None.

8 Crazy Nights

12 PAX were brought to the 27°s of the Island of Misfit Toys @ #F3Thrive to enjoy Chanukah’s 8 Crazy Nights.

The Warmup

The Thang

  1. We moseyed around the parking lot to see the 8 stations and learn what our gifts were going to be.
    • 20 Merkens
    • 20 Squats
    • 20 Oblique LBCs
    • 20 Reverse Leg Kicks
    • 20 Hillbillies
    • 20 Lunges
    • 20 Hip Thrusts
    • 20 Fondas
  2. After round 1, we did 20 Gorilla Humpers and 20 Flying Nuns.
  3. After round 2, we did Donkey Kicks till the 6 arrived.
  4. 3 Rounds of Presents in total.
  5. Mary = 20 side hip thrusts. 20 Oblique LBCs.
  6. El fin.

Moleskine

Added incentive, everyone got to watch me do 87 burpees to pay Auburn’s debt to Unplugged and his Gump Nation. 3 burpees for every point we lost by. Unplugged verified that Alabama fans wouldn’t have paid for their full debt. As per his promise, no one else HAD to do any burpees. But I think we all learned that Shep doesn’t really like burpees because when I offered for him to switch from hip thrusters and Fondas, he still didn’t do any burpees. So he sits on a throne of lies! Watch for Bernanke on the TikTok channels of Carolina Courts workers. He kept bragging about his good form, so much that he skipped one station and ran up ahead to show the good workers what hip thrusters should really look like, mountain man style.
 
Unplugged encouraged us all to scour the Exicon for strange exercises.
 
I guess it’s not Kotters to Countertop anymore because he’s sleighing it this December! Great to see you out, brother. Well done.
 
As we were leaving, there were sightings of strange elves taking selfies in circus-like wooden cutouts. Police are looking into it.

El fin.

Announcements:

  1. None.

Prayer:

    1. None.

Between a Rock and Thermopylae

9 PAX @ #F3TippingPoint found out that 300 was their favorite number. They hadn’t known this fact before. The Warmup 3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0 The Thang
  1. Run to the rockpile.
  2. Dora in groups of 3 … partner 1 w/ rock, partner 2 running between stations, & partner 3 up by park bench (count the 300 up here)
    • Round 1 … 300 squats & curls
    • Round 2 … 300 merkens & overhead press
    • Round 3 … 300 oblique WWII situps & kettlebell swings
  3. Get our breath walking under bridge to the fence and doing thunderclaps.
  4. Jack Webb w/ 1 bomb jack & 4 calf raises
  5. Run to launch for Mary.
  6. Mary = Travoltas. Pretzel Crunches.
  7. El fin.
Moleskine I was unprepared for how much good conversation seemed to be happening during this circuit. Everyone seemed to be complaining and grunting and moaning enough (especially Glass Joe) for me to know we were all getting our money’s worth, so this is an aspect I need to remember. Glass Joe is scared of standing on fences. Kotters to Bullwinkle! Great to see you out, brother. Well done. El fin. Announcements:
  1. Keep eyes open for a convergence with Anson in coming weeks.
Prayer:
  1. Chris the guy @ park w bookbag has a lot going on … comfort and peace
    2. Blowout’s wife’s arm
    3. Bullwinkle’s parents that they won’t have COVID

Quarter Pounder w/ Pleas

8 PAX @ #F3Thrive kept our heartrates up near 160 for a long time (special knowledge thanks to Unplugged).

The Warmup

3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0

The Thang

  1. Run to the soccer field.
  2. Quarter Pounder
    • Sprint to the 25 yards and Do 25 merkins + Run backwards to Goal
    • Sprint to the 50 and do 50 pogos + Run backwards to Goal
    • Sprint to the 75 and do 75 Mountain Climbers + Run backwards to Goal
    • Sprint to the hundred and do 100 SSH + Run backwards to Gate
  3. Mosey to hill by northern street. 20 squats.
  4. 7s …  War Hammers @ top (World War II sit-up by adding 4 American Hammer reps at the top) … lunges (both legs for 1) @ bottom
  5. Mosey to southern street and jog to furthest stop sign.
  6. Run back to other stop sign, stopping at each peninsula doing merkins: 5 – 10 – 15 – 10 – 5
  7. Mosey to top of inclined road by the entrance to Carolina Courts, where we found the White Board of Life awaiting us. Run down the road to the main street, turn around and run back up to the White Board, and do the next number on the board (not a cumulative ladder … only do one per trip).
    1. 30 Dry Docks
    2. 50 Hillbillies (count each side)
    3. 5 Burpies
    4. 20 Jump Squats
    5. 20 Merkins
    6. 50 LBCs
    7. 50 Sidestraddle Hops
    8. 30 Mountain Climbers (count each side)
    9. 30 Low Slow Squats
    10. 30 Dying Cockroaches (count each side)
  8. Run back to launch
  9. 3 second-hold pretzel crunches till time.
  10. El fin.

Moleskine

Special thanks to Chastain for the group photo and Unplugged for the app graph of our heartrates.

Apparently, we lost Glass Joe over near the White Board of Life because it got really quiet.

El fin.

Announcements:

  1. 7/18 – Site Q School @ Cuthbertson Middle
  2.  
    7/23 9a-1p … Blood Drive @ Weddington Methodist
  3. 7/25 – Q School 6:30a @ Cuthbertson Middle
Prayer:
  1. Zebra’s Uncle Passed Away

Good Luck on the Stage

6 PAX @ #F3Thrive paid homage to all the closed theatres by working our way over to the stage to “break a leg.” #TooSoon?

The Warmup

3-Minutes, 6 Running Stretches > https://www.youtube.com/watch?v=4jCDjnzI6W0

The Thang

  1. Run to the square in front of City Hall.
  2. Windmill-type hang hammy stretch
  3. Four Corners
    • 20 squats
    • 20 Travoltas (each side)
    • 20 merckens
    • 20 oblique WW2 situps
  4. Mosey to behind City Hall. 20 squats.
  5. Run through the murderous path to the stage at Crossing Paths Park
  6. Dora
    • 100 oblique WW2 situps
    • 200 side lunges
    • 300 calf raises
  7. Run back to launch
  8. El fin.

Moleskine

Yup, what the heck is this misty cold mid-June weather?!

Real big bummer was when Zebra (Carson Griffiths) went down with a pop doing side lunges. News later was that he broke his ankle and is scheduled for surgery on Friday. Big thoughts and prayers this week. Though, future note for when we’re on a stage, that thing actors say to each other to wish good luck … that’s not literal. #TooSoon?! #WeLoveYaZebra Circle of Trust … Q shared quick wisdom from the book THE SLIGHT EDGE about how to filter small decisions thinking about whether it meets your goals. Solid 5-minute YouTube book summary here >>> https://youtu.be/bi7yB7wH3to

El fin.

Announcements:

  1. None

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