Pyramid of Pain – PHOP Style

2015-05-08Leave a comment

QIC: Pusher
When: 5/6/15
Pax: Tinker Toy, Padre, Flat Tire, Santini, Swamp Fox, Catfish, Shrute, Friday Night Lights, Deacon, Burgandy, Gepetto, 1 other person I can't remember...my apologies
Posted In: Uncategorized

PHOP is known far and wide as one of the toughest workouts in the Fort region. This is due, in large part, to the crazy ideas of the Site Q and others (Tinker Toy, Posh, Burgundy, etc.) who seem to enjoy making this as painful as possible. With this in mind, there is a lot of pressure to bring it when you Q at PHOP.

As Padre stated, “Pusher is Qing so there will be a lot of running”. So we ran…

The Thang

Mosey to front of church

SSH x 40

Windmills x 10

IW x 15

Peter Parkers x 15

Parker Peters x 15

Mosey to sidewalk

For PHOP, I decided to employ my first ever AMRAP style workout except in this case it was as many rounds as possible. With approximately 37 minutes left, we started

A lap around the church after each exercise

Merkins x 50

Flutters x 40

Dry Docks x 30

Flying Squirrels (Thanks DREDD) x 20

Jump Squats x 10

Bombjacks x 10

Derkins x 20

Dips x 30

Freddy x 40

Jumping Lunges x 50

Rinse and repeat with 2 laps between exercises

After time was up, Tinker Toy and Burgundy had completed the 2nd round of Freddy. Congrats to you both! YHC challenged the men to bring back the Pyramid and all would be expected to complete in 40 minutes.

Moleskin

Prayers for Paige and Flat Tire – Praises that the tumor has shrunk already!

Thanks for the continued leadership of the men of Rock Hill.

ManU up and running . A Tuesday workout coming soon!

All other announcements are available on the weekly email.

As always, it is a pleasure to serve with you!

TClap |

Core words of wisdom from Waylon

2015-05-07Leave a comment

QIC: Double D
When: 05/05/15
Pax: Longshanks, CSPAN, Chaser, Flacco, Magnum, Gunny, Crab Cakes, 50 Cal, Duggar, Full Count, MacGyver, Hasselhof, Brid Cage, MP, Pebbles, Opie, Tatanka, Sechrest, Old Bay, Barry Manilow,
Posted In: Block Party

21 pax posted to Block Party for a core blast plus a dose of leadership lessons from one of the original sages of Outlaw Country, the one and only Waylon Jennings.

The Thang

Warm up run 3/4 around WEP

COP — Parker peter x10, Mtn climbers x10, Merkins x10, IWs x10, Sumo squat x30

Mosey to playground and partner up

10x pull up + 15x derkins (rinse & repeat)

10x hanging crunches + 20x dips (rinse & repeat)

Welcome back to Flacco = 10 burpees OYO

Welcome from FLO-rida for Tatanka = 10 bomb jacks OYO

COP – peter parker x10, plank jacks x10, flutter x10, dollies x10, rosalita x10, hitlers x10, freddie mercury x10, sea turtles x10

AYG run to bottom of hill & plank

Bear crawl to top, 5 burpees OYO, crab walk down
Rinse & repeat
Rinse & repeat, this time backwards up and backwards down

Two lines in plank position for railroad bunny hops out & tunnel of love back (rinse & repeat)

Makhtar N’dyae x10

Knee tar N’dyae x10

AYG run to playground

COP — gravediggers L x10, LBCs x10, gravediggers R x10

AYG run home

COT

Naked man moleskin

After three straight days of running, including trails on Sunday led by Sir Topham Hat and Old Town on Monday led by Jekyll, YHC’s lower body needed a break from the pounding. Thus, the pax endured a core heavy workout. By dinnertime, my core was feeling every bit of it.

The radio lyric from the weekend that stuck in my head was “I’ve seen the world with a five-piece band looking at the back side of me.” As this repeated over and over, it brought to mind a vision for leadership that I had not considered before and related questions, which the pax endured before, during and post-workout. No repetition here, but a series of questions continues to surface — do social media metrics geared around number of “followers” apply to leadership? Does a large number of twitter followers indicate strength of leadership? If following is directly tied to leadership, who am I following and is he/she a good leader? Who am I leading and are they the ones I am called to lead?

A hearty welcome back to a favorite Kotter of mine, Flacco! Glad to have him posting back in the gloom. T-claps to CSPAN for his persistent prodding to get him back in the fold!

While throwing out welcomes, one goes out to 50 Cal for his post after referring to himself as an “FNG and a half” due to this being his second post. T-claps to Duggar for the nudge here!

Lots of goings on around The Fort so watch the email and twitter. A personal plug here for the Cannoli Run on May 16th! It is a lively, fun event for serious runners to family and everyone in between. 0915 start at St Philip Neri makes it a perfect option for Double Down after The Fort, Alcatraz, The Patriot or The Reservation.

Thanks to CSPAN for the opportunity to Q. Always and honor and inspiration to lead the pax of The Fort!

TClap |

Dirty Dozen

2015-05-07Leave a comment

QIC: Chaser
When: 05/07/15
Pax: Private Ryan, Gunny, Old Bay, Utah, CSPAN, Repeat, Full Count, Maximus, Longshanks, Menthol, Santini, Flacco, Chowdah, Green Wave, Meltdown, Minuteman, Boeheim, Jeter, Twister, Bedbug, Aqua Man (with a weight vest!), and Double D
Posted In: Laces In, Laces Out

YHC had the pleasure to take the reins once again at WEP for a Thursday workout. As the remnants of the Strawberry Fest still hung in the air 23 men gathered in the gloom for a promoted Dirty Dozens sweat-builder.

Warm-up

Mosey up the grass hill from the parking lot to the top of the park for some stealth counting warm-ups
25 SSH
15 IW
10 WM
10 Moroccan nightclubs

The Thang

Mosey back down to the main parking lot and hit the drill bits. At each drill bit, do the following OYO

12 Burpees
12 Maktar Ninjis (I’m sure that is spelled incorrectly)
12 Merkins
12 LBCs
12 Squats
12 Diamond Merkins

Mosey to the next drill bit and SSH until the 6 gets in. I don’t even dare to count the number of SSHs some of the Pax did…it was in the hundreds. Rinse and repeat the above at every drill bit when the 6 gets in. I did allow one 10 count about halfway through when the 6 came in but other than that, the goal was to keep moving.

After hitting the last drill bit, the early-finishing Pax got down to some more LBC fun until the 6 finished.

Mosey to the little lot across from veteran’s park

12 Wall up & overs
12 Bombjacks
12 Jumping lunges
12 CBLs
12 Wide-arm merkins
12 Dips

Bear crawl up the hill to the Gun lot. 12 Merkins, 12 Diamond Merkins, 12 Wide-arm Merkins – Plank series. Mosey back to COT

As always, the Pax worked hard and kept the pace. My goal was to keep the heart rate up and the mumble chatter down. I enjoy the mumble chatter but I LOVE it when there’s no time/breath for it because we’re getting after it. We all owe it to ourselves to be sore from a workout – this is the 1st F, after all. Truly a pleasure to lead such a wonderful group of men.

Announcements were made including 5/23 Winnsboro launch clown-car followed by 6/13 Fort-led Q. Let’s show those boys what F3 and The Fort is all about…gotta give it away. Also, the Murph, Cannoli Run, Nun Run, and that crazy half marathon tour de AOs thin CSPAN is promoting!

Prayers for loved ones and friend in need and praise for kids graduating were mentioned. Surely many more prayers and praise went unspoken but were felt. CSPAN took us out in a sweaty, stinky BOM. #ISI #HIM

TClap |

Cinco de Mayo = The Pinata

2015-05-06Leave a comment

QIC: FunHouse
When: 05/05/2015
Pax: Crash, Minute Man, Stang, Flatire, The Firm, Ceranno, Pusher, Santini, The Package, Maximus, Jekyl, Bolt, Spiderman, Zima, White Lightning, Cheddah, CableGuy, Royal, Private Ryan, Freebird, Aquaman, Dark Helmet, Jerry Lewis, Gecko, Waldo, Sir Topemhat, Carnival (FNG), Senator Tressel (LIFO)
Posted In: Golden Corral, The Fort

29 PAX with an FNG decided to celebrate Cinco de Mayo Funhouse style. It went something like this:

Big Loop around AO

Arms
Perfect Merkins X 10
Mack Tar Jai X 25
Carolina Dry Docks X 15
Dips on curb X 10
Curb Climbers X 25

Legs
Knee Tar Jai X 25
Squat Jacks X 25
Calf Raises on curb X 25
Jump Lunges X 15
Wall sit with arm raises X 25

Abs
Slow Freddy Mercury X 25
Heels to heaven X 25
Reverse plank Leg lift X 25
Roll Ups X 10 OYO
V sits with arm pumps X 25

Cardio
SSH X 50
Apollo Ono X 25
Flying Squirrel X 15 OYO
Mountain Climbers X 25
Frogger X 25

LOCO
Crab Roll X 15
Jump Tucks X 10 OYO
Balls to the Wall
Body Builders X 10
Jack Webb to 6 (1 to 4)

Praises for Flat Tire’s wife second round of Chemo going good, and Maximus celebrating 1 year with adopted daughter from China!

Lots of announcements – Read the weekly e-mail

TClap |

A Little Sing Along with Sting

2015-05-05Leave a comment

QIC: Cake Boss and Schrute
When: 04/29/15
Pax: Swamp Fox, Burgundy, Tinker Toy, Geppetto, Catfish, and Old Bay
Posted In: Uncategorized

Eight Pax joined us for a good time out at PHOP with Cake Boss and YHC on Q.

After a few words of wisdom from Cake Boss about having a direct line to our creator-the Pax set off.

Warmup: (Cake Boss)

Started off with a Mosey jog the building–with reps of High knees, Butt kickers, and Sprints mixed in.

We then ran to the Grass where Cake Boss had laid out cones (footballs in this case) for four corners:
For four corners
Plank Walk to corner
Sprint to next corner
10 reps of exercise
Plank walk to corner
Backward run to corner
10 reps of exercise
Do this for each of these exercises:
Squats
SSH
Peter Parkers
Imperial Walkers
Parker Peters
Apollo Onos
Sprawls

COP
30 sumo squats
10 merkins
Line up for
bear crawl/sprint back x4

Hand off to Schrute

We moseyed over to the bottom of the parking lot hill for a set of Jacob’s Ladder.

From there, we moved over to the smaller (but much steeper) hill behind the church for Backward Bearcrawls with a pushup after each step. We did that twice. There was quite a bit of mumble chatter throughout this one.

After a quick sprint across the field, next exercise was four corners with 10 Carolina Dry Docks, 20 Squats, 30 Calf Raises, and 40 LBC at each corner.

We finished up with a little Roxanne. Each time Sting says Roxanne, do a Merkin. Each time he says, “Put on the Red Light”–a plank jack. This was definitely a favorite of the Pax, in particular Swamp Fox, who sang Karaoke the entire time.

Prayers for orphans at CAH, kids and teachers during this stressful time of the school year, those who are feeling the “Sad Clown” syndrome, and families struggling with divorce.

It was a honor to lead this group of men in my VQ. If you haven’t stepped up to lead–go for it. You’ll get way more out of it than you put in, I promise.

TClap |

Plyo Kettlebell Combo

2015-05-05Leave a comment

QIC: Beast & Ringer
When: 05/04/15
Pax: Bounty Hunter, Stang, C3PO, Sharknado
Posted In: The Snake Pit

Six Pax stormed the gloom and a beautiful May day morning. YHC’s Ringer and Beast decided that they would split the workout after allowing some of the new Pax an opportunity to warm up the group and practice their cadence counts.

Warm up – Pax choice
A combination of SSH, IW, Squats, Windmills, Merkins, and one other.

Plyo – Legs – Beast (20 min)
10 x Pop Squats
10 x Around the World Lunges – forever known as Daft Punk (Daft Punk – Around the World)
10 x High Tuck Jumps
60 sec x Football drills with a few drop downs mixed in
10 x Baryshnikov (switch lunge)
10 x Frog Jumps
10 x IC Burpees
20 X Riverdance (toe touches)
10 x Box Jumps
10 x Long Jumps

Rinse and partial repeat:
5 x Pop Squats
5 x Daft Punk
5 x High Tuck Jumps

Pass it off to Ringer for some KB fun.

One lap mosey around parking lot.

Meet at the top of 50 yard hill. The next idea is a KB exercise, sprint down the hill, body weight exercise, sprint up the hill. Trying to achieve a full body cardio and strength workout.

First round
10 clean and press each side at the top 30 Merkens at the bottom.

#2
20 KB squats at the top 25 CDD at the bottom.

#3
15 bicep curls at the top 10 Burpee’s at the bottom

#4
10 one arm tricep extensions each arm 10 with both arms at the top 10 bomb jacks at the bottom

#5
15 rows at the top 25 Murkins at the bottom

#6
5 Turkish get ups each side 10 Burpee’s at the bottom.

COT

TClap |

Recon Mission at Winthrop Campus a SUCCESS with a twist!

2015-05-05Leave a comment

QIC: Catfish
When: 05/05/15
Pax: Popeye, Bogey
Posted In: Uncategorized

I’m really going to hate having to post this but it is too funny not to. Elvis showed up on the Recon this morning at Winthrop….

YHC, Bogey, and Popeye took off at 0515 to explore the beautiful Winthrop campus. The weather was perfect for some pain and punishment!

The Thang…..

Started off with a COP in the Oakland Ave Presbyterian church parking lot for a quick warm up.

In Cadence …

20 SSH

20 Windmills

10 Merkins

and a minute or two of planks

Then we moseyed around the west end of campus thru the gardens to the courtyard let our BLIMPS take off with a trip down and up the long steps between each exercise. Somewhere in the middle of our stair climbs Bogey started mumbling about Elvis … so Popeye and I made sure to hang out upwind!

Switched Q’s and Popeye led us in circles that started with 25 count merkins at the bridge, each lap we dropped it by 5. At this point Bogey was starting to cry, so he took off in search of an unlocked door.

As Bogey was hunting for some open facilities we tested out the amphitheater, which started with 15 box jumps and a bear crawl up the seats. At the top we played around with some deficit leg lifts, LBC’s and the peoples chair. Just as we finished up Bogey came limping back, with the look of grave despair. But, being the USMC he is, Bogey recovered and AYG over the east side of campus stopping for some derkins and eventually falling into a slow walk as one of us fought to keep Elvis from leaving the building. We hot trotted back for the COT and Bogey raced to the 7/11!

Popeye and I wrapped up with Nameorama (man that’s fast with 2 guys!) and Bogey reported in via text!

Popeye took us out with words of thankfulness and encouragement.

Can’t wait to see what the AO holds! It was an honor to lead my VQ at an AO Recon! Thanks for joining me guys!

Official Launch date TBD but more than likely 5/12/15 so come on out!

-Catfish – out!

TClap |

18-Wheelers brought Pain to the Ballroom, sponsored by Amtrak

2015-05-05Leave a comment

QIC: Trucker
When: 05/05/15
Pax: Trucker, Greenwave, Nirvana, Wheels, Spitz, Cake Boss, Change Order, Luke Warm, Gridlock, Photobomb, Lug Nut, Anchorman, Elmer, Decibel, Twister, Cornhole, Backdraft, Sasquatch, Warcraft (FNG)
Posted In: The Ballroom

Hearing that Change Order couldn’t find a Q, YHC accepted the Q since he wasn’t on an Amtrak train to Raleigh. YHC took a quick pre-tour of the AO prior to pulling up to find 19 PAX who decided to roll out of bed and not fartsack on Cinco De Mayo under a full moon and find out what YHC had in store for them. Little did they know that YHC was performing a V Q at The Ballroom without a weinke (pressure is always on the Q to make the AO worthwhile, but the pressure was elevated when YHC had no real vision prior). After a quick disclaimer and shoot out for Amtrak’s sponsorship, the PAX (minus 1) took off to a quiet dark corner for a quick COP.

As PAX were completing the COP, Spitz mossy’s in (better late than never). Mossy to crosswalk between warehouses to lung walk to Gold Hill Road (great mumble chatter about Lug Nut’s back side). PAX played frogger across Gold Hill Road to the lower parking lot. PAX were informed to complete a lab around the office building, and at each corner complete a burpee & increase by 1 at each corner (or flying squirrel since it was OYO – per Dredd), rinse and repeat 3 times.

Mossy to a hidden hill, bear crawl up the hill, 4 shoulder presses, run down hill, 4 merkins. Rinse and Repeat 4 times.

Mossy to wall in front of daycare, wall sits 3xs, 10 wall mounts x2 (crowd pleaser)

Mossy back to parking lot for Ab Lab since it is Speedo season. PAX loved the BLT and Protractor….

One more lap around the office building, then mossy to COT while playing frogger across Gold Hill Road.

As always, it is an honor to Q and lead the PAX through the unknown. Welcome FNG Warcraft! The night before a Q, YHC always worries about finding creative ways to lead and push the PAX, hoping YHC does justice. However, the real ONE who should be pushing us to be better fathers and leaders is HIM.

Prayers to Flat Tire’s M, Gridlock’s pastor’s wife, people of Nepal, and those who are injured and hurting.

Announcements: Sasquatch is offering free PT to PAX (even has his own table and equipment for inspections – lots of bombjacks should have been implemented then); F3 Dads coming in June; VOTE today for FMSD Bonds; Nun Run (inquire with Twister); F3 clown car to Asheville May 30 (contact CSPAN)

Trucker (sponsored by Amtrak)

TClap |

Assassin’s assault on #F3TheArmory

2015-05-04Leave a comment

Posted In: The Armory

Posted for “my guy”, Here are his notes:

Really nice 25 count for 60 degree dry morning for a parking lot tour with a few stops along the way.

Warm up with SSH, IW, Tunnel Touches, Flutter Kicks, Merkins and Good Mornings (Hamstring stretches)

Light jog with bells for the tour, with parking spots of assignments such as:

NORTH ROW:

Swings

Figure 8’s

Squats

Russian Twists

SOUTH ROW:

Floor Presses

LBC’s

Halo’s

Squat Slingshots

Two groups strutted out separately for a round of 10, then back again for a round of 15.

Met up for a few SSH’s, IW’s, Flutter kicks and Good Mornings, then, back for one more lot tour with a round of 10, with each of us leaving our bells behind for a pot luck for the next group.

All Pax thoroughly enjoyed the confusion of find their own bell again, then we gladly ran through another set of SSH’s, IW’s, etc., before COT

Oh, wait, we had 2 minutes — Finished strong with my signature Peter Pointers..

Many thanks for the chance to lead this morning!

TClap |

Zipper the Ripper

2015-05-04Leave a comment

QIC: Jekyll
When: 5/4/2015
Pax: Pusher, Posh, CSPAN, Gears, Padre, Mr. Clean, Giapetto, Popeye, Italian Job, Schrute, Tinker Toy, Catfish, DD, Burgandy,
Posted In: Uncategorized

15 PAX got after it today with perfect conditions in Old Towne. YHC almost had another #falsestart as his clown car partner had to see a man about a horse en route. We arrived with 60 seconds to spare. Handshakes or fistbumps all around… (I never get them right) Follow me… Wait- we got Norfolk Southern’ed. Now, follow me…

Fast 1/2 mile mosey to the garage paying respect to all intersections with 5 merkins leading to it.

The Zipper:

Stairwell to opposite stairwell across all floors going up and back down. Stop in the middle of each floor for called exercise

Burpee x5

Bombjacks x5

Jump squats x10

SSH, Hello Dollies, CDD, LBCs interspersed between sets

PPLs Chair/BTTW series

Ramp 1: Lunge walk

Ramp 2: Bear Crawl

Ramp 3: backward lunge walk

Ramp 4: backward bear crawl

AYG: Home

Arrived 3 minutes early so added in 15 burpees… and then Norfolk Southern sang to us. Deja Vu.

NMM:

T Claps to all men who get out of bed each morning with purpose. Our 15 men got a healthy dose of 1st and 2nd F. With Padre taking us out- 3rd F was present too.

Banged out 3 miles today with plenty of lung and strength work. Old Towne is up there for me as a favorite AO- including but not limited to seeing how much Rock Hill is flourishing with great men. Keep the work up so you can get those 2 guys you know who need it in this.

Big ups to CSPAN for giving one of my Q’s the HC this morning. Our Nantan is spread thin so seeing him at a workout, esp my Q, is an honor. Grateful to each of you for joining me in the Gloom today. Now go be better!

Multiple races- check weekly news letter.

CSAUP 6/20: Hog and Coyote: 12.5 miles across 5 AOs

L&R

Jekyll

TClap |