6 Week Weight Loss Challenge – Spring 2019

Need to lose some weight but don’t have accountability? Love competition and winning money? Here's your chance. If you're like me and have been wanting to drop a few pounds, there's absolutely no reason for you to say no to this challenge.

What: It's simple. $20 buy in. Whoever loses the highest percentage of weight in 6 weeks wins the pot.

When: 04/11/2019 - 05/23/2019

Where: You must bring your cash to me on April 11th and we will all weigh in and out on the same scale that I provide. No exceptions. There will be three opportunities on the weigh-in and weigh-out days.

  • 5:00am @ The Clinic (This will be quick so you can make it back to your AO)
  • 5:15pm @ Revolution
  • 6:45pm @ Mac's for Happy Hour

Details: Yes, there will be a chat and you will be added at weigh in. Yes, it will be gone when this challenge is over. You can direct your questions to the chat or me directly. If you fail to weigh in or out on the same day, you forfeit your chance at winning and it will go the the next in line.

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Listen up Q

9 PAX arrived to a 56 degree, rain soaked parking lot very reminiscent of SOS. No one was prepared with goggles so we improvised. Hooker racked his first kill of the day demolishing a questionably orange cone. Whether it was intentional or an accident (while switching through his AC/DC greatest hit album) one may never know.


20 – SSH

2 – Gerkins (Groiner each leg w/ 5 merkins)

99 – Pennington’s in support of our boy, #99 Dylan Adams.

Mosey to playground

**The Thang

This is not a race. You’re fighting the voice that’s telling you to quit. Start with one movement, Run 200m, Add a movement and repeat. If you reach the end, continue with ALL movements until Q calls time.

5 - Burpees

10 - Pullups

20 - LBC’s

20 - SSH

20 - Merkins

20 - Big Boys

20 - Squats

20 - Lunge pulse (10 each leg)

20 - Hartsville Hammers 2 count

20 - Flutter Kicks

20 - Should taps 2 count

20 - Burpees


5 - Freddie Kruegers (3 count IC Freddie Mercuries into 6in hold)



  • Reminder that we have Convergence. Let’s get these numbers up.


The voice in your head is one of the only constant things that never leaves us. That also makes it one of the hardest thing to tell “no”. I think we give it too much power and it gets in the way of a lot of our goals and growth.

1 Kings 19:9-13 NIV (ELIJAH fleeing to the wilderness from Jezebel)

There was a great wind, earthquake and fire making noise around Elijah but the Lord chose to speak in a whisper. Is your head voice making a constant loud presence that is distracting you from hearing from the Lord? Call it out. Say no to the lies. Say no to the fartsack. Get quiet and ask the Lord to speak. You may be surprised what he has for you!

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Weather: Nicest we’ve had in quite some time. Seemed like perfect conditions for minimal complaining, however, I knew better.

**Warmup – Started at 5:30am to the second. Of the 10 pax present, 8  showed up at 5:28am. I assessed the demeanor of the warriors and opted for a little light stretching.

  • 4 sets - Groiners with merkins ("Gerkins" if you will)

Mosey to beginning of BC parking lot

Sprints on Q’s mark - I'd like to note the instant mumblechatter about the Brick City rules being broken with running. This severely compromised their ability to hear instruction. Note taken and will readjust next time with block sliders and burpees. A few scraped knees, one ego, and Barfly's pulled wang muscle were the only casualties.

  • Suicide
  • Starting on stomach
  • Starting on your 6 to left turn

**The Thang

4 Rounds (5 min) pax alternate

  • 15 Squats // Squat Hold
  • 5 Block Burpees // 5 merkins into half merkin hold (not on block)
  • 15 block big boys // flutter kicks
  • 15 curls // Block Hold

Sprints on Q’s mark - Much better form and push for this round.

  • Starting your 6 to right turn
  • Back Pedal then turn
  • Sprint - Judge Judy's pride was heavily damaged when obliterated by Shamu in this sprint. T-Claps to Judy for handling this in a civil manner but he may need a text from you guys later to make sure he's ok.

**Mary (movements called by the two honorable pax that kept their emotions in check for the entire Q)

20 - burpees on your own (Juice Box’s favorite core exercise)

20 - leg lifts IC (Windows)


Namorama and Prayers up for the guys rucking this weekend.

Devo: I believe it is important to always have someone wise in your life we can learn from. A friend of mine, whom I look up to greatly, once said "Here's some marriage and fatherly advice. Get up before your family and do whatever you need to do. If you don't have enough time, get up earlier. Don't take time from the ones you love. Only take time from yourself. Also, make it the goal of each day to make it home to your family." This impacts my thought process to this day.

We all need to teach and we all need to be taught. It’s how we learn and it’s another layer of community. So. Who are you learning from? Who are you teaching?

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Double Trouble

I sit here now, reflecting on this morning, eating the first round of hurricane snacks and sipping a warm, over priced bottle of water. I'm reluctantly using up the last bit of internet before the storm ravages Hville and we're all stranded in our homes playing scrabble and reading a book for the first time since our new year resolutions. Here is my best recollection of this morning's debacle.

Weather:  70 degrees. Slightly humid. Perfect for carrying a cinder block 3/4 of a mile on your shoulder.

Mood: Moderate mumble chatter from a few of the 18 pax present and a well timed "reach around" joke from Little Jack.

Notable Fartsackers:

  • Benchwarmer who apparently had to finish drying his fluorescent tube top. Luckily was publicly slandered by the brave members present from Farsight.
  • Judge Judy is on week 3 of hanging one picture frame in his new fixer-upper.
  • HeeHaw heard Southern Belle was showing up and bowed out. One can only assume he didn't want to make him look bad in front of Mayim Bialik, i mean Blossom.


  • 15 SSH IC
  • 15 Reach Thru's IC
  • 15 Love Me’s IC
  • Mosey to block pile, acquire block, mosey to playground

**The Thang

Double reps of each exercise after each set. 12 min then switched groups

Group 1

  • 5 Chin-ups
  • 10 OHP
  • 20 Merkins Lunge Pulse (each leg)

Group 2

  • 5 Block Swings
  • 10 Squats
  • 20 Lunge Pulse (each leg)

Mosey back to block pile


  • 2 light doses of AYG High Knees into squat holds before time ran out

Mosey to AO for NameOrama, announcements, FNG ceremony for Skipper.

Prayers up for Little Jack's family. Continued prayer for Goldie and his family as well. Double prayers for Green Acres for having to put up with Wall-e for more than a one hour span. Good luck and Godspeed to Skipper and Shamu on their upcoming journey into the Service.


Husbands, Friends, Leaders. We all fall into at least one of these categories. When it comes to how we pour into the ones around us, so often we find ourselves doing just enough to say we did a good job. Don't just get by with your actions and words. Remember that we have more inside of us, gentlemen. DOUBLE even. Give, love, listen, and for God's sake, SPEAK LIFE INTO THE ONES YOU LOVE. They deserve more than "just enough". They deserve our best.

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Right to Bear Arms

It was a nice morning. Great temp for a beat down. The kind of weather you’d expect PAX to rise early and conquer their inner -----.  Alas, only the elite were able to muster enough courage. Everything was going well and Barfly was on time. All this came to a screeching halt when Coker's ladies soccer team showed up at the AO at 5:30am to practice. This was the highlight of Barfly's day neigh month. Made him work harder with minimal mumble chatter throughout the morning. Ike had the most to say but was heavy on the mumble so there is not much to report there.


  • 15 Windmills
  • 10 Love Me’s
  • Mosey to block pile and line up

**The Thang

[Go through set, start over when finished and repeat for 20 min]

10 Single Arm Rows (each arm)

  • Bear Crawl to flag --> 10 merkins

20 OHP

  • Bear Crawl to flag --> 10 merkins

40 Curls

  • Bear Crawl to flag --> 10 merkins

80 Chest Presses

  • Bear Crawl to flag --> 10 merkins


  • 20 squats w/ block and 50 LBC's on your own
  • 10 sec Curls IC - To the dismay of everyone involved, we finished the entire sequence. Thanks Stepshow.


Nameorama and Announcements: Radar is now even more famous and  it is well deserved. Barfly discussed his retirement schedule. The short version is it's full of naps.

Devo: We are influencers and the influenced. Make it count. Be mindful of who you're influencing and how you're influencing them.


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French 101

The weather was nice, the asphalt was not. Great conditions for a second “Bear Hawk Down” esque attempt at GridIron. 15 PAX pushed through the “douleur”.


15 – SSH

15 – Penningtons – 4 WAYS IC

2 Rounds of Gerkins – Groiner w/ 10 merkins between legs

**The Thang

Partner up. 6min Rounds. You’re a team, don’t let your teammate down by slacking off they’re suffering waiting for your relief. Partner 1 runs from AO to covered walkway to perform second workout. Once Partner 1 starts, Partner 2 run to relieve him with 2 burpees. Partner 2 starts that workout while partner one runs back to repeat sequence.

[JAMBES – Legs]

Lunge Pulse (20 each leg) ——> Squats

[BRAS – Arms]

Shoulder Taps ——> Merkins

[BEDON – Belly]

6 inches ——> Freddie Mercuries

Bear Crawl Plank Worm directly into the Red Man Walk. This sucked but Pax managed to stay in line this time proving there IS hope for this exercise.


10 – Freddie Kruegers (Freddie Mercuries 3 count IC w/ 6in holds before repeating)


FNG Naming: Salty Dog aka Brian Heslop

Perspective changes both our view and our attitude. Ask the Lord to help point out the things in your life that you need a different perspective on. A good place to start is looking into the things you're most judgmental about.

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Bear Hawk Down Q


  • Arm Circles
  • Mosey to beginning of brick city parking lot
  • Red Man Walk (Grey Man + Indian Run = Mass Confusion on the definition of straight).

**The Thang

Partner up. 5min Rounds. Pax perform workout at each end of the parking lot until partner reaches the other end of the parking lot then run. You’re a team, don’t let your teammate down by slacking off because they’re suffering waiting for your relief.

[Round 1]

Squat Hold <——————> Squats

[Round 2]

Shoulder Taps <——————> Merkins

[Round 3]

Big Boys <——————> Flutter kicks


  • Bear Crawl Inch Worm (barely an improvement on the straight line cluster earlier)


The MOG MILE is approaching, it reminded me that Black Hawk Down is one of my favorite movies. Those guys went through HELL. Just like today we did today, they depended on their brothers. We all made it back today but they didn’t all have that luxury. Some of those guys fought to the death to get in there and save their brothers because they knew what they were going through in that city. Letting them go it alone was NOT an option. I say all of this as a reminder to you guys..as a team, as brothers, you need to let each other in on whats happening in your lives. We all get into places sometimes that we feel like are HELL and we need help but imagine that movie again with no relief. No one that cared to come get em out. We need this brotherhood, this accountability in our lives because sometimes we are the ones who need help, and sometimes we’re the ones who need to give it.

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Thanksgiving without the turkey Q


  • Gerkins (Groiners w/ 10 merkins between leg switch)
  • Sad version of an Indian run to Playground

**The Thang

Each person grabbed a sandbag. 5 min rounds.

[Station 1]

  • 5 Pull-ups // 10 Lunge Pulse each leg w/ bag

[Station 2]

  • 10 Squats w/ bag // 10 Merkins (alternate hand on bag each set)

[Station 3]

  • 21’s // 10 Bag Boys


  • Freddie Kruegers (3 count Freddie Mercury’s IC w/ 6 inch hold)
  • Indian run back to AO


Updates: Mumble chatter. Keep making an IMPACT.

Prayers: Stallion's M as he heads into new job training. Consumed's lighting operator's daughter.

Romans 12:1-2

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform 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.”

Hebrews 13:15-16

“Therefore by Him let us continually offer the sacrifice of praise to God, that is, the fruit of our lips, giving thanks to His name. But do not forget to do good and to share, for with such sacrifices God is well pleased” (

Worship - remember to worship him first each day. He is in every decision we make, every conversation, every step and every breath we take. He deserves a lot more than we can give but I think one of the most powerful things we can offer is our thanks. Worship is thanksgiving. We are not where we are without him..we are not who we are without him. Wake up early, remember God’s mercy for us, ask the Lord what he has for us today. Conforming to the pattern or this world can be the pattern of ourselves or our agendas…When we stop and give thanks and listen, we can much more clearly test and approve his will.

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Harder AND Smarter Q


  • 15 – 3 count SSH in candence
  • Mosey to block pile and grab 2 bricks and a block.
  • 15 - 3 count Shoulder taps in cadence
  • 4 Groiners w/ 10 Merkins before alternating legs. Held plank other leg called.

**The Thang

5min rounds doing as many times through supersets as possible. Time called after each round and we dropped and did a core exercise together then switched.

[Round 1]

10 Back Squat

15 Sec Squat hold @ 90 degrees

20 Curls

  • 50 LBCs - Hold 6 inches until everyone finishes and Q calls recover

[Round 2]

10 Thrusters

15 Bent Rows

21’s (7 lower, 7 upper, 7 full)

  • 50 LBCs - Hold 6 inches until everyone finishes and Q calls recover

[Round 3]

15 Lunge Pulse (each leg)

20 Merkins


  • 150 chest presses


In a nutshell, don't just get by with doing things half a$$. Whole a$$ everything  you do or don't do it. Work smarter AND harder. Iron can't sharpen iron if it acts like a piece of tin foil.

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