Quagmire opened with Fountain Potluck

2015-07-19Leave a comment

QIC: Cornhole
When: 07/13/15
Pax: Royale, DD, WWL, Rock, Family Guy
Posted In: Quagmire

The dry runs each week had a different mix of participating pax. So in keeping with the theme for the official launch thought a little fountain potluck was in order.

Mosey to jewelry store to warm up with some music to set the mood.

The Thang:
Mosey to Fountain
Perform exercise and take a lap. Gazelles had option to extend to the big loop.
20 SSH
10 Merkins
20 Parker Peters
20 squats
10 diamond Merkins
20 Freddie mercuries
20 Peter Parkers
10 wide arm Merkins
20 LBC’s
10 bomb jacks (singles)
10 CDD
20 hello dollies
20 Mtn climbers
20 dips

Great effort by all today. Truly an honor to lead the group this morning. With all the rotation of different pax attending the various weeks this site has potential for a steady stream of regulars and sporadic faces.

Look forward to seeing how the steel creek community will make this their own.

TClap |

Red Balls O Pain

2015-07-17Leave a comment

QIC: Royale/Cable Guy
When: 7-17-15
Pax: Flipper, Family Guy, Axle, Cerano, Aquaman, Cornhole, Private Ryan, Cobra Kai, War Eagle, Lego Land, Willie, FNG (Shamrock)
Posted In: The Swamp

14 Strong men came to out to the Swamp to get stronger or die trying!

3 Split off to do a little Rucking!

Royale took the honors of warming up the guys for his VQ!

Mosy to Home Depot and COP

10 Burpees OYO

25 SSH

15 Merkins

20 Peter Parker

25 IW

Mosie over to the Wall

Balls to the Wall

Peoples Chair

20 Donkey Kicks

Rinse and Repeat

Hand off to Cable Guy

20 Burpees OYO

Mosy to the Big Red Balls in front of Target for some real fun

Suicide Burpee style

Run to first red ball do one Burpee return to start do one Burpee

Increase at each ball up to 8 Burpees

**Bonus Round for early finishers get to do 10 Burpees**

Mosy to the Fountain

10 Derkins

20 Dips

50 LBC

Mosy to COT

TClap |

You say Tomato, I say Tabata

2015-07-17Leave a comment

QIC: Chaser
When: 7-17-15
Pax: CSPAN, One-Niner, SkateOrDie, Airborne, Ringer & Wheels
Posted In: Varsity

YHC had the honor of being Q at the one of the Fort’s newest AOs – Varsity. As always the grounds at NAFO were perfect however, this time we simply stuck to #TheGrinder. Varsity was developed as a fast-twitch plyometric workout to improve overall athleticism and explosiveness. Keeping with that theme…we went to work.

*Side note, upon entering the AO CSPAN noticed a bunch of tents set up near the Grinder….more on that later.

Warm-Up

Mosey around the parking lot and up to the Grinder with a nice mix of Butt Kickers, High Knees, Skip Hops, Side Shuffles and Backwards Mosey. We needed a good stretch for the beatdown to come.

20 SSH, 10 LOW SLOW Squats, 10 SLOW Merkins, 10 IW, Plank Series (left arm high, right arm high and sit throughs.)

The Thang – 60 seconds on, 10 seconds off, 30 seconds between rounds.

Standing Broad Jumps – emphasis on form, no one-legged cheats
Side-Moving Jump Lunges with Back Fly – Think jump lunges with lateral movement with a fly movement of the arms. This one fueled a lot of mumble chatter and given his performance this morning, the name might ought to be changed to “The Wheels Special”
Tuck Jump w/ Back Fly – a CSPAN favorite. “Modify” is not an appropriate word for what he did to this exercise.
Burpees
Bent Over Side Tap Hops – if WM and SSH procreated. In low squat position with feet together, jump feet out (SSH) and tap ground on alternating sides (WM). New favorite leg burner here.
Single Leg Jump Rope – alternate side at 30 sec.
Power Jumps – low squat w/ hands touching the ground, explode up and slap your knees.
Plyo Push-Ups Wide to Narrow – another crowd pleaser. 1 minute of this is MORE than enough. Basic plyo push up but alternate landing and push up from wide arm to diamond(ish).
Freddie Mercury – this one was a gift.
30 second rest – rinse and repeat x3

Stuck the Landing and Moseyed back to COT.

Moleskin

Good work put in by all today – that workout (to which I added Burpees and Freddy Mercury) was not intended to be done 3 times through but every one gutted it out and worked hard. I did have to embrace the Q role a bit and break up CSPAN and One-Niner’s date a couple of times. T-Claps to One-Niner for coming out with a sore back and working through it – this probably didn’t help.
So, about the campers…one of the camping guys (who camps on pavement???) wandered over to see just what in the hell a bunch of guys were doing running around the parking lot, counting loudly and jumping up and down. We sorted him out and then one of the Pax (One-Niner or Ringer?) asked him just what they were doing. His reply – “camping out.” Ok…nice chat.
Again, Wheels is incredibly fluid at the Side Moving Jump Lunges w/ Back Fly – almost too good…
Prayers lifted up for safe travels for Tatanka and for Wheels’ wife.
Announcements
- Tatanka will be in town this weekend and would love to see everyone.
- 8/8/15 – Gladiator Games, Pancakeateria, Golf
- A few others that I forgot, sorry.

Always an honor to lead. #ISI #HIM #GetBetter

TClap |

PHOP with Full Gear

2015-07-16Leave a comment

QIC: Bogey, Apache
When: 07/15/15
Pax: Chaser, Pop-eye, Silver-Bullet, Shrute, Tractor, Mug Shot, Swamp Fox, Limp BizKit, Tinker Toy, Posh, Sgt York
Posted In: Uncategorized

Apache and I had the privilage to Q at PHOP together this week. Not sure who thought that it would be a good idea to put both high energy, high impact Qs on at the same time so we had fun with it! There were AMMO cans filled with rocks, 5 gallon buckets filled with rocks, Fire logs, tires and dumb-bells.

The Thang:

COT warmup – SSH,- Merkins, Imperial Walkers, CSPAN Windmills

Station 1: army crawl with AMMO can across the yard and back for 2min

Station 2: Russian twist with 35lb dumb-bell for 2min

Station 3: Squats with oversized Firelog for 2min

Station 4: Clock merkins for 2min

Station 5: Bucket full of rocks run across the yard and back for 2min

Station 6: Mountain Climbers for 2min

Station 7: Tire flips for 2min

COT – Wave Merkins, 20 Burpies

Split into 2 squads with 1 AMMO can each, Indian run with a twist!

1st person leading the squad passes the AMMO can back to the next person while running until the AMMO can reaches the last person. Once the last person has the AMMO can he takes off running to the front. Rinse and repeat all thru the Norwood ridge neighborhood for about 1 mile.

Wall sits and pass the 2 AMMO can back and forth twice.

MOB mosey to the COT

TClap |

Q Schedule Q3 & Q4 2015 @F3TheFort Run&Gun

2015-07-16Leave a comment

Posted In: Uncategorized

Gents,

You have been selected to Q @F3TheFort Run&Gun (Wednesday Evening 1815 Baxter YMCA Soccer Fields).

Please be prepared, and arrive by 1805. Our goal is to always start and end on time.

Please be sure to review the disclaimer with any FNG, and get their hospital name, email address, & F3 name after the workout. Use the new app/link, it is very cool. Also feel free to do preblast via twitter for bike & ruck nights. Our goal is to use this workout to draw different men than our 0515 schedule.

Q is also responsible to schedule the 2ndF site

If you are unable to Q on the date below, please just exchange with a reliable #HIM. Also feel free to give one of the newer guys warmup or Mary on your Q date #HIM

Flat tire has built some great momentum with this workout, keep it up #manlyrecess

AYE!

CSPAN

Date	Q	Notes
Wednesday, July 08, 2015	1-Niner / CSPAN	Running / Boot Camp
Wednesday, July 15, 2015	Cable Guy	Running / Boot Camp
Wednesday, July 22, 2015	Spitz / Lugnut	Running / Boot Camp
Wednesday, July 29, 2015	Jekyll	Running / Boot Camp
Wednesday, August 05, 2015	Gears / CornHole	Ruck Night
Wednesday, August 12, 2015	WWL	Mtn Bike Night
Wednesday, August 19, 2015	Sweeper	Running / Boot Camp
Wednesday, August 26, 2015	Trucker	Running / Boot Camp
Wednesday, September 02, 2015	1-Niner	Running / Boot Camp
Wednesday, September 09, 2015	Cobra Kai	Ruck Night
Wednesday, September 16, 2015	Flat Tire	Mtn Bike Night
Wednesday, September 23, 2015	Fun House	Running / Boot Camp
Wednesday, September 30, 2015	Lugnut	Running / Boot Camp
Wednesday, October 07, 2015	Package	Running / Boot Camp
Wednesday, October 14, 2015	Cake Boss	Running / Boot Camp
Wednesday, October 21, 2015	Pusher	Running / Boot Camp
Wednesday, October 28, 2015	Crab Cakes	Ruck Night
Wednesday, November 04, 2015	Cobra Kai	Mtn Bike Night
Wednesday, November 11, 2015	CSPAN/Back Draft/Bogey	USMC workout
Wednesday, November 18, 2015	Sweeper	Running / Boot Camp
Wednesday, November 25, 2015	Bolt	Running / Boot Camp
Wednesday, December 02, 2015	Flat Tire	Running / Boot Camp
Wednesday, December 09, 2015	Spitz	Running / Boot Camp
Wednesday, December 16, 2015	Long Shanks	Running / Boot Camp
Wednesday, December 23, 2015	CornHole	Ruck Night
Wednesday, December 30, 2015	Gears	Mtn bike Night

Coverage Guys:
CSPAN
Cable Guy
WWL
1-Niner

TClap |

Board of Pain Week 2

2015-07-16Leave a comment

QIC: Jekyll
When: 7/16/2015
Pax: Co Pay, MacGuyver, Pusher, Dog Pound, Chitwood, Man O War, Toto, Howitzer, Full Count #respect (War Daddy), Aquaman, FNG Myspace, Long Shanks, The Package
Posted In: Laces In, Laces Out

13 men (2 for Laces Out) made it out to the 2nd week of Board of Pain We had 4 returners and 1 FNG!!! Welcome MySpace.

All returners improved from last week. Co Pay and Dog Pound were extra amped and hit it hard going from Russian Twists to completing Mac Tar Jai’s. T-Claps.

Chitwood, Man O War, Toto, and Howitzer kept company and pace completing the dreaded Russian Twists

Full Count brought the #respect and showed us boys how its done and Aquaman, who was a stud last year but missed week 1 2015, showed he takes no prisoners.

May have to cut the Virtual Trophy in half- MacGuyver crushes his performance last year taking the lead by knocking out all 100 jump squats. On the other hand, Longshanks had no quit and stuck around to knock out the entire board. Total time 1:27:17. Great performances by all.

Prayers for the Handly family and for Jekyll to be strong in council of a friend going through marital issues.

3rd F Convergence 8/7 Eternal church. Community forum from local teachers and and admins including a couple of our own PAX. This is APPOINTMENT VIEWING.

8/8: Gladiator Games (Indian Land), Pancake Fundraiser: Applebees (Rock Hill) 8am-10am. raises money for F3 Mission trip to Columbia. 1pm 2nd F Golf outing Carolina Lakes.

Jekyll

Week 1

The Challenge:

(1/4 mile run between each exercise)

Burpees – 100
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Ski Abs – 100
Merkins – 100
Deep Squats – 100
LBCs – 200 MySpace (FNG!!)
Carolina Dry Docks – 100
Russian Twists – 100 Chitwood, Man O War, Toto, Howitzer
Mac Tar Jai– 100 Co-Pay, Dog Pound (75)
Jump Squats – 100 Longshanks, Full Count (75), Aquaman (72), Jekyll (70)
Mountain Climbers – 100 MacGuyver
Shoulder Raises – 200
Mary Catherines – 100
Hello Dolly – 200
Wide Arm Merkins – 100
Squat Jacks – 100
Nippler– 100
Burpees – 100 LongShanks (TIme: 1:27:17)

TClap |

Birthday or Anniversary at THE RANCH?

2015-07-16Leave a comment

QIC: Maximus
When: 07/16/15
Pax: McGruff, Change Order, Copperfield, Dark Helmet, Montelango, TPS, Anchorman, Back Draft, Spiderman, Sharp Shooter, Lug Nut, Stang, Decibel
Posted In: The Fort, The Ranch

14 men posted at THE RANCH to celebrate this site hitting the 1 year mark. I’m not sure if it’s a birthday or anniversary but either way, my goal was to treat the PAX to a workout that would keep THE RANCH proud. A few miles away, Jeckyl was running his Board of Pain and while we didn’t have the board or it’s legendary Coleman camping light, I did want to honor the board by stealing some of its content. After a brief disclaimer, we were off.

Short jog around the lot taking us to the picnic tables where we circled up and claimed a spot on a bench.
SSH
Dead Lift (feet together, legs straight, touch your toes) 2 sets of 10
Bench Lunges (regular lunges but with stepping onto the benches)
Slow Derkins

20 Jump Ups onto the bench. I didn’t bother to see how sturdy the benches were but we made do.
Big lap around the parking lot
20 Derkins
Big lap around the parking lot

Circle up in the field for an honor to the board of pain
150 Calf Raises: 50 toes out, 50 toes straight, 50 toes in; Run a lap
100 Merkins; Run a lap

Mosey to the Middle School hill
Jacobs Ladder on the hill. Run to the top for 7 burpees then down for 1 3-way jumping lunge. Back up for 6 burpees then down for 2 3-way jumping lunges. Keep this going until you get to 1 burpee and 7 3-way jumping lunges.

Circle up for some words and a peak into where I’ve been struggling the last few days. I’m learning that when you burn the candle at both ends, not only do you flame out sooner but your unable to be the husband/father God designed you to be. Thank God for fresh starts.

Grab a rock from the drainage ditch but leave the snakes, they won’t like what we’re about to do.
Russian Twist with rock passing. Line up in a straight line just beyond shoulder to shoulder. Everyone gets in the R.T. position and does 2 twists then passes their rock to the left. Keep twisting after you’ve passed your rock until all the rocks are at the end of the line. Do this in reverse, passing all the rocks back to the other end of the line.

I had much more planned but as always, the time always passes faster than planned when on Q.

Announcements: CAH tomorrow 7pm, Cerrano, Sir Topham Hat and Spiderman still raising money for 24 hours of Booty bike ride to raise money for cancer research, 8/8 is a busy day (Gladiator Games at Indian Land, Colombia Mission team Fundraiser 8am at Rock Hill Applebees, Golf Outing at Carolina Lakes), 9/12 Camp Care 5K followed by Premature Oktoberfest at OMB.

Prayer Requests: Thank God for new days and the blessing that each new day brings a clean slate. Apologize to those you need to, extend a hand, say a prayer, ask for forgiveness and move on. Prayers for Anchorman’s friend Courtney battling cancer. Prayers for Victory Sports Outreach as they conduct sports camps in low-income areas. Pray and reach out to our neighbors. Praise for Decibel’s new business and now having the keys in hand.

Always an honor.
AYE.

TClap |

Just say yes

2015-07-16Leave a comment

QIC: Double D
When: 07/15/15
Pax: Cake Boss, Chicken Hawk, Assassin, Huckleberry, Rock Thrill, Elmer, C3PO, Stang, Scrum, Snare, Dog Pound, MacGyver, Skate or Die, Montelongo, Lego Land
Posted In: Ring of Fire

16 pax swooped in on The Coop for humbling Hump Day dose of pain.

The Thang

Short jog to lighted terrain for COP

IW x20

Mtn climbers x20

Plank sequence

SSH x20

Slow merkins x15

15 Bomb jacks OYO

Mosey to soccer field (sprinklers were an unexpected bonus)

Split into four groups, with each group stationed at a corner of the diamond set-up (baseball theme follow up to Tues MLB All-Star game). Each group moves around the bases with one exercise for each trip around, doing 5 reps at the first base, then 10 at the next, then 15 and then 20, with sprints between each base. Take a home run trot around all four bases. When six is in, repeat the cycle with the next exercise. 50 reps of each exercise, 9 rounds. Batting order as follows:

Merkins
CDDs
Diamond merkins
Sumo squats
Jumping lunge
Monkey humpers
Chuck Norris merkins
Moroccan night clubs
Wide arm merkins

Wrap-up with Makhtar N’Dyae x15

Run home

EC = plank jacks x20

NMM

The theme today was “Just say yes.” The pax did an awesome job saying yes repeatedly as the reps and laps piled up. Heard some grunts and groans throughout, especially with the core exercises tossed in at the finish. Way to hang tough to the end!

Welcome to visiting pax from Area 51, our friend Rock Thrill. Good to have you on board the pain train today. NOTE to all pax of The Fort: Check out Area 51 news on website for upcoming CSAUP event on Aug 1st (similar to Hog & Coyote).

Beyond merely saying “yes” to the physical pain, the challenge laid out for the pax post-COT is to watch for more opportunities to say “yes” in daily life, especially in the case of requests from family where the immediate reaction would be to say “no.” No can be the proper response in many cases. No can also be the “justifiable” response. YHC has certainly lived in that mindset for a long time. But recent experiences have exposed in me many cases where the motivations below my conventional parental wisdom in saying “no” are actually more self-centered. My “no” was aimed at ensuring that my preferences came first, my choices would be fulfilled, my fears would be avoided. That is not wisdom. That is not love. This realization has challenged YHC to dig deep below my initial, instinctive emotional response to determine true motivations and to be open to viewing others’ requests and desires as invitations to me, invitations to say “yes” to an experience that might not otherwise encounter. There is lots of negativity in our world (mass media, opinion, social media, everyday gossip or watercooler chatter). Challenge yourself to stay positive. And in staying positive, stay open to opportunities where you can say “yes” and spread that positive spirit.

Thanks to Chicken Hawk for the opportunity to Q today and for his stellar leadership at The Coop!

TClap |

Tempo Runs to Urgent Care at Clydesdales

2015-07-15Leave a comment

QIC: Longshanks
When: 07/15/2015
Pax: Airborne, Seacrest, Anchorman, Mcgruff, Rock(respect), Lugnut (respect), Bassamatic, Longshanks
Posted In: Clydesdales

Despite YHC being the Q at Clydesdales this morning, 8 showed up for a slightly more than moderate 4+ miles. The disclaimer was given (although Anchorman noted that I am a professional since I’m a sponsored athlete (15% off at Athletics8.com with promo code Ryan, shameless plug). No FNG’s an off we went.

The Thang

Before taking off on the run from Starbucks, YHC told the PAX the plan. Here is what we did. Run down 160 Until Sutton Road. Left Up Sutton Road until you reached the light at Market St. Once hitting the light at Market, you would stay on Sutton, but push you running pace a little faster until you reached the corner by Baxter Urgent Care. You would then Jog back down Sutton until you reached the next PAX. Everyone does this until the 6 is in. Then we jogged backed to the light at Market and repeated 2 more times. After 3 rounds total, run back down Sutton to 160, then 160 back to Starbucks giving AYG at the light in front of the Library. A little over 4 miles total, with 3 tempo runs.

Announcements – CAH workout this Friday night at 7:00. August 8th – Gladiator games, Pancakeaterria, F3 Golf.

Prayers -Anchorman’s friend Courtney who is having a biopsy today. Unspoken prayers.

Moleskin

*Lots of Mumblechatter from McGruff and Anchorman this morning complaining that YHC shouldn’t be allowed to Q the Clydesdales. Guess Mustangs and Clydesdales don’t mix, but they do. ANd I think everyone is better for it. Great job pushing through the tempo runs this morning and getting out of your comfort zone a little.

* Seacrest was right by my side the entire run. Great push out there and thanks for pushing me this morning.

* Airborne, Bassamatic, and LugNut way to go. I can tell you guys are getting faster.

*Enjoyed talking with Rock after the workout. If you haven’t met him yet, talk to him when he’s at your workout. Good to meet you

*thanks Gridlock and McGruff for the opportunity to lead this group. I hope to be back with you guys soon.

TClap |

Half a Dozen

2015-07-15Leave a comment

QIC: Repeat
When: 7/14/15
Pax: Transplant, Stang, Macguyver, Javert, Rebel
Posted In: Block Party

6 dedicated pax came out on a very muggy morning for a head to toe workout

Warmup lap

SSH X 25; Imperial Walker X 15; Merkins X 10; Squats X 15; Mountain Climbers X 15 LBC X 25

Mosey to wall

Wall sits and wall merkins

Mosey to hill

Run to the top of the hill and do 10 Burpees OYO

Rn to the top of the hill and do 10 merkins OYO

plank exercises

mosey to playground

partner up

One partner did 5 pull ups the other did plank punches (rinse and repeat 5 times)

One partner ran around the playground the other did pull ups.

Indian run towards parking lot

Circle up

LBC X 35

went around the circle to pull out the crowd favorites. (burpess, FM, running, etc.)

Jack web 1:4

Marachian night club

COT and BOM

YHC reminded the Pax that being third is a position of total surrender. You are not third if you are only willing to sacrifice if you have personal gain.

Announcements

7/17 CAH

8/8 Gladiator Games @IL worlds largest coffeeteria after at Applebees’s in Rock Hill

Mud Run Contact Old Bay

TClap |