Laces In – Not for the weak minded or those that are hungry!

4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Just in Time

YHC peeled into the parking with 1 minute to spare before the 515 start to see 12 eager PAX waiting to warm up in the cold.  It would have been a bad look for the Site Q to be late to his own Q.

The Thang

Mosey to the Band Parking lot for COP

Usual suspects – SSH, Windmills, Imperial Walkers, Merkins, Squats.

Mosey over the parking lot loop at the front of the school for Dirty MacDuece.  4 sets of 3 exercises done to 12.  All in cadence.  Lap of the parking lot in between each set.

Set 1 – Merkins, Squats, LBCs

Set 2 – CDDs, Alternating Leg Lunges, Freddy Mercury

Set 3 – Diamond Merkins, Monkey Humpers, Rosalitas

Set 4 – Wide Arm Merkins, Sumo Squats, Hello Dollies

Mosey back to stadium parking lot for Mary.  Went around the circle with Pax calling out exercises – Freddy Mercury, LBCs, Toe Touches, American Hammers, Peter Parkers, Makhtar N’Diayes

COT – Announcements, Prayers and Praises.

Thanks to all that came out on a cold morning.  Your support is appreciated.

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More Running, Less Bootcamp

#HypeTrain rolled into the #LacesIn Station once again.  This time it was a family affair with #SPEEDFORNEED coming south to join forces as well as #LacesOut (#F3RunClub) (#Yogging (soft J)) converging with the Bootcampers for 45 minutes of …..well lots of running.  The irony was not lost on YHC (the artist formerly known as Mountain Buffalo) as he gave up the ‘running for an extended period of time’ thing years ago.  Vowing never to return.  Yet his own Q hijacked by nothing more than simple running.  At the very least YHC squeezed in a couple of merkins (only for #Rooney’s sake) and taught everyone what an “updown” was – seriously?  Who doesn’t know what an updown entails?!?  It’s even in the gawl-dang name.  YHC digresses.  Here is what happened:

Little Baby Jog to the football field (so cushy – so soft).

Dynamic Warmup

High Knees, Butt Kickers, Side Shuffles, Toy Soldiers, Toe Touches, Long Strides, Power Skips (Trademark: WWLs).

Then merkins (Rooney!!!)  and windmills to straighten everyone out.

Time to Bootcamp:

Partner up and size kinda matters for very confusing sequence.

UpDown – Partner Push – Run to Opposite Side of Field – UpDown – Partner Push

Repeat this every 20 yards as you move down the field to the endzone and then go back down to the other endzone.

(This was a rugby (shocker – I know) simulation – expend energy – sprint – get on the ground – get back up – expend more energy – sprint again – then repeat.  While it was unorthodox and confusing to some – it was a smoker.)

Rinse and Repeat with 2 updowns before each partner push.  Another smoker.

Give me a ten count.

Hey – let’s breakout the running chairs and do some sprints!!!  Tolkien was nice enough to give us all a quick tutorial about how they work.  We split into teams and relayed around the track with weights.  Then we got on the field and chased the chairs for 100 yards – over and over and over and over and over again.  Then some (small) pax jumped in the chairs and they got pushed and the rest of us chased for 100 meters over and over and over and over again.  Okay – enough running!!!  Back to the field.

YHC went back to one of his favorites – the extra long bear crawl.  This time – 100 yards.  Crowd pleaser!

We worked our way back with some rugby sprints (could not resist).

Ended with a little bit o mary then ran the chairs back to COT.

 

Great time out there among so major #HIMs and it’s always an honor to lead.  YHC saw a tweet asking for more “SERVICE” to our community from F3Nation.  No better example of pure SERVICE then Tolkien.  The amount of time/energy/passion/service this man brings to #SPEEDFORNEED is incredible.  Follow his lead in 2018 – get out there – get uncomfortable – and serve others!  Aye!

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Sandbag bootcamp

Mosey around the parking lot with toy soldiers and butt kickers.  Then circle up for SSH, honey lookers, morrracan night club and to finish off the warm-up 5 burpees.

After the warm-up YHC had all the Pax grab the sand bags and move down to the football field where we did the following with a partner.

Start at one end zone and move down the field by throwing the bag.  Do one merkin after each throw until reaching the 10, then add one merkin for every 10 yds.

Second exercise: Pax 1 – monkey humpers,  Pax 2 walking lunges to the 10.  Switch every 10 yds.

3rd exercise: Both pax grab one side of the sand bag and walk to the 10.  Curl and press up. (+1 for every 10 yds)

4th exercise: team up with another group and team one will run with sand bag between them to the end zone and back.  Other team is doing American Hammers until they get back.  Switch

5th exercise: Pax 1 – CDC, Pax 2 overhead carry for 20 yds.  Switch and keep moving to end zone

After completing last exercise we ran out of time so we moseyed back COT.  It was a pleasure to lead and I appreciate all the Pax that showed up and willing to try something new.

 

 

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PRE-BLAST: SPEEDFORNEED at Laces In on Thursday Dec. 28

If you haven’t seen the videos that Tolkein has been putting out there for SpeedForNeed, then you are likely living under a rock or something.
(Here’s a video from the Charlotte Marathon on Veteran’s Day: https://www.youtube.com/watch?v=egFnEwhckIM)

On Jan. 6, we will be running with SpeedForNeed chairs in the Joe Davis Run for Recovery. Several Pax with disabled children of their own will be pushing their 2.0s in the race. Many of us will be assisting in the pushing, and so this Thursday (12/28) at Laces In, the chairs will be present for some practice and some exposure. Whether you are pushing or not, come and see what it’s like. There will be tons of opportunity to push in races all over the place this coming year, so you should probably see what it’s like so you can help later on…

SO, to recap… This Thursday, Laces In (Fort Mill High School – by the Football Stadium), SpeedForNeed chairs will be there, come get a strong beatdown from Crab Cakes serving up the main course, with a side order of YHC and Tolkein on the chairs… You know you want to…

The Hype Train has left the station…

BE THERE.

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BRR Comes Early to Laces In

It was a cold, windy December morning where 9 pax (7 BC and 2 Runners) showed up for their daily down payment.  The wind was fierce today, the kind that cuts right through you so I wanted to make sure we got nice and warm.  Laces Out went off campus for a tour of Fort Mill.  Here’s what went down (or as best I can remember) at Laces In:

Mosey to Band lot (it was further than I thought) for COP

Line up facing across the band lot for a series exercises

  1. Toy Soldiers to mid way – Sprint to other end of parking lot
  2. Butt Kickers back to midway – Sprint back
  3. Karaoke one way
  4. Karaoke back the other way

COP: SSH x 20, Windmills x 10, Mountain Climbers x 15, Squats x 15, Slow Merkins x 10

Main Course: Line up facing across the band lot for a series exercises again

  1.  Alligator Merkins for three parking spaces – sprint to other end.  LBC x 25
  2. Frog Jump Merkins for three parking spaces – sprint to other end of lot.  Flutters x 25
  3.  Bear Crawl half way – Sprint to other end of lot –  LBC x 25
  4. Bear Crawl half way – Sprint to other end of lot

Mosey to hill by stadium for partner work .  B.OM.B.S – 75 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Situps, 250 Squats in accumulation while your partner runs to (almost) the top of the hill.

Once finished – Partner 1 holds a plank while partner 2 runs hill and performs 10 Bombjacks at the (almost) top.  Rinse and repeat until COT

NMM: 2.3 miles was the count on my Garmin this morning.  I had no idea we were going to run that far but we did.  Thanks Longshanks for pointing that out!  Team Chafing the Dream is locked and loaded again for BRR 2018 so I was anxious to get out there and hit the inclines.   I love running hills and feel it really gets the blood flowing and makes you stronger.  The pax worked hard this morning and we were all better for it.  Thanks Lil E for the opportunity.  I’m usually at Laces Out so it was cool to explore the bootcamp option at FMHS.  Lastly, I had never formally met Sugar Daddy.  It was nice to meet you and I appreciate the mumble chatter.

Announcements: Joe Davis Run, Christmas Convergence, Focus on recruiting those FNGs

Prayers – Deacon’s upcoming Christmas present!

Until next time…

STH

 

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Remembering Pearl Harbor

As a son/grandson of military servicemen and a cousin in active duty as a graduate of the USNA, it is a privilege and honor to show respect to our  men who are and have served our country for the right to be living here. My grandfather served in WWII as an air force bomber mechanic and hearing stories of his time serving during the war made a early impression on my. If it wasn’t for my birth defect, I too would have been serving this country with my dream of attending the USNA. That didn’t happen, of course. So I always jump on an opportunity to Q on a historical day in military history. Seeing that it is the day Japan attacked Pearl Harbor, I dusted off my off my college history books and incorporate some statistics into the WO.

COP consisted of good mornings, windmills, mumble chatter as Twister drove off to lead a RGH/Cary PAX to the WO site – welcome Pet Sounds – squats, jumping jacks, and merkins.

Mossy to bottom of hill. Run the hill 3 times. top of hill do 20 merkins each round and 20 LBCs at bottom for first two rounds, then only 10 LBCs at bottom on third round. Reason is that this totals 110 – Japan attacked Pearl Harbor or 110 minutes on Dec 7.

45 V sit-ups, Japan attacked in 2 waves, 45 minutes apart from each other. Mossy to entrance of FMHS football stadium.

PAX did 2 burpees, 3 merkins, 3 burpees, 5 squats. This is 2,335, which represents the number of US soldiers killed on Pearl Harbor (I knew we couldn’t do 2,335 burpees, so modified).

Mossy into FMHS football stadium and line up on the sideline. Army crawl to first hash and tighten up for some Navy Seal sit ups!! Army crawl back to sideline. Mossy to bleachers and run the stairs (since the midshipmen had to run up stairs -ladder per twister – in the battleships to man the guns) three rounds with 10 squats at the top each round. Mossy to fence. Lay on the 6, hands outstretched grabbing the fence. Feet 6 inches off ground and raise feet to fence for 20 OYO.

Mossy to parking lot, partner up. Partner 1 runs to end of parking lot, Partner 2 does exercise.

Round one was 353 LBCs – Japan used 353 airplanes to attack Pearl Harbor.

Round two was 230 squats – Japanese Navy was 230 miles west of Hawaii staging the attack

Round three, which we didn’t finish was  188 arm claps. 188 US airplanes were destroyed that day

Finished with 8 burpees – 8 battleships were destroyed, 2 sunk after the fact, Arizona being the most notably.

COT

One more thing about Pearl Harbor day, Japan attacked on a Sunday morning assuming that we wouldn’t be on alert, we would be relaxed and at church. We shouldn’t have to honor or remember our fallin’ and active brothers on historic days, we should always honor and thank them everyday. If you ever get a chance to visit Honolulu, you MUST visit the Pearl Harbor memorial. Of all the places i have traveled, it will not only take your breath away, it will take your breath away for eternity.

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Prayers to marriages, injured, travels for holidays and those hurting during the holidays

Trucker

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