The Patriot Convergence – 95 Large

Leave a comment
  • QIC: OBT, Dredd
  • When: 5/2/15
  • Pax: Pax – Cake Boss, Hasselhoff, Change Order, Chowder, Barry Manilow, Spark, Minute Man, Beast, Catfish, Anchorman, Corruption, Senator Tressel, Cheddar, Fall Guy, Package, Blackjack, Magnum, White Lightning, Javert, Geppetto, Slug, Gears, Wheels, Assassin, Jerry Lewis, Gridlock, Dark Helmet, C3PO, Fusion, Royale, KY, Jeckyl, Crash, Free Bird, Peach, CSPAN, Bogey, Bojangles, Rebel, Fun House, Aqualung, Maximus, Boeheim, Deacon, Mayhem, Bandit, Italian Job, Rosetta, Private Ryan, Popeye, Burgundy, Rooney, Red Banjo, Backdraft, Airborn, Walker, Flat Tire, Menthol, Smuggler, Santini, Solid State, Cerrano, Spitz, Corn Hole, Posh, Padre, Old Bay, Pappy, T Square, Calipari, Greenwave, Red Eye, Trucker, Duck Boat, Stang, Chaser, DaVinci, Cheeto, Pusher, World Wide Leader, Gecko, Lug Nut, Chicken Hawk, forgive me if I left you off. FNGs – Bucket, No Man Left Behind, Bed Bug, Bottom Dweller, The Area, Saluki, Baby Conan
  • Posted In: Alcatraz, The Fort, The Reservation

This morning 95 men converged on The Patriot for an OBT and Dredd-led beatdown. OBT started with a Ball of Man thanking our Creator for another day and the strength to complete the workout safely. Always a humbling experience to share time with these strong men. We are blessed.

The Thang

Mosey to the Sullivan Middle Football Field for a COP led by OBT. Circle up for the following:

  • SSHs
  • Merkins
  • Planks to Elbow Planks

Dirty McDeuce Round One

  • 12 Plank Jacks
  • 12 Hello Dollies
  • 12 Squats
  • Lap around the track

Dirty McDeuce Round Two

  • 12 Larry Craig (Wide Arm Merkins)
  • 12 LBCs
  • 12 Mountain Climbers
  • Lap around the track
  • 20 Flutters for extra credit

Dirty McDeuce Round 3

  • Stagger Merkin (6 each side)
  • 12 Heels to Heaven
  • 12 Jumping Lunges
  • Lap around the track
  • 15 Squats for extra credit

Dirty McDeuce Round 4

  • 12 Crab Rolls
  • 12 Freddie Mercurys
  • 12 Cadence Count Burpees
  • Lap around the track
  • Planks for extra credit

OBT shared some thoughts with the Pax about how he let his workouts slip this winter. What brought him out of the funk was teaching others to lead FNGs when we leap to other locales. That day fired him up. He told us to find the thing that gets you out of the fartsack in the morning. The world says to take the blue pill. Brush it off and take the red pill.

Hand off to Dredd for a quick BOM. Jumped right into:

  • SSH
  • 10 count followed by 10 Flying Squirrels OYO
  • 9 count followed by 9 Flying Squirrels OYO
  • 8 count followed by 8 Flying Squirrels OYO
  • 7 count followed by 7 Flying Squirrels OYO
  • 6 count followed by 6 Flying Squirrels OYO
  • 5 count followed by 5 Flying Squirrels OYO
  • 4 count followed by 4 Flying Squirrels OYO
  • 3 count followed by 3 Flying Squirrels OYO
  • 2 count followed by 2 Flying Squirrels OYO
  • 1 count followed by 10 Flying Squirrels OYO

Dredd called a Switzer (half circle in front of the QB – Dredd). He explained a couple rules to us.

  • Rule 1 – there are no rules
  • Rule 2 – expect the unexpected
    • We then proceeded to jump the fence and form 2 lines

Dredd called another Switzer

  • Rule 3 – leave no man behind

Mosey to Cherry Park

  • SSHs
  • Merkins
  • Rosalitas

Another Switzer

  • Rule 4 – it’s not over until Hansbrough’s mother gets a check

Jacob’s Ladder

  • 50 yard run to the top of the stairs for a Flying Squirrel. Run 50 yards back.
  • Repeat 6 more times for 7 rounds total
  • Those that completed early had the pleasure of another round (see Rule #3)
  • Flutters for extra credit
  • LBCs
  • Bomb Jacks

Switzer

  • Rule 5 – A man must have a code
  • Another 10 Bomb Jacks

Mosey to parking lot for

  • Diamond Merkins
  • Merkins

COT

A 95 man namerama took some time. That number doesn’t count the men that bailed at the halfway mark. Great BOM closeout by Pusher.

Naked Moleskin

One year ago, The Patriot was launched with 34 men – 6 from Rock Hill. Since then, we have routinely had 100 plus men spread over 4 Rock Hill AOs. I am humbled and proud to share the pain and praises with you all. Thanks OBT and Dredd for starting this whole thing and for F3 The Fort for bringing it south of the river. Also, congrats Santini on being named CN2 Athlete of the Week. Burgundy brought the camera crew to spread the word on what F3 means and why we do it. Santini had a good impromptu word for the men in the area. We are here to plant and grow groups to increase male leadership in the community. The credit goes to everyone who gets up to workout together. Don’t use the excuse that you aren’t in good enough shape to be out here. We all got in this shape because we continued to show up for our F3 brothers.

 

 

TClap |
0

Chasing Perfection… at #SlowBurn

Leave a comment
  • QIC: Dark Helmet
  • When: 05/01/15
  • Pax: Beast, Barry Manilow (FNG), Tuff Skins, Flashdance (FNG), Old Bay, Blackjack (FNG), Mr. Clean, Cake Boss, Cerrano, Frodo, Solid State, Lugnut (#Respect), Rocky Top (FNG), Luke Warm, Pusher, Boy Band (#Respect), Waldo, Bogey, Destiny, Catfish, Change Order, Stang, Whitesnake, Corruption, Gridlock, Sharpshooter (#Respect), Nirvana (#Respect), Spitz, Senator Tressel (#Respect)
  • Posted In: Slow Burn

Why do we do this to ourselves? Why did 30 (no, not a typo) men show up this morning to a cool, dark parking lot at an unheavenly hour? Because someone gave us the gift, and now we are hooked… So here’s The Thang:

Some FNGs in the crowd so Disclaimer was disclaimed in more detail than it sometimes is, and we also did a quick review of the 5 core principles of every F3 workout:
1. Free
2. Men Only
3. Outside (Rain or Shine)
4. Peer led
5. End with a Circle of Trust
With that, we mosey to the parking lot in front of the strip mall and circle up.

Vince Lombardi once said, “Perfection is not attainable, but if we chase perfection we can catch excellence.” Today, we chase perfection, in that we will try and do each exercise with “perfect” form in the hopes that we will attain a more “excellent” form.

First we stretched a bit to get us loose:
– Toe touches x 5 with a 10 count
– On your 6 and open hip stretch (feet together and pull them close) x 3 with a 10 count
– On 6 – one leg over other and twist and stretch outer hip x 1 each leg for a 10 count
– Plank on hands and stretch calves and Achilles tendon

Then we warmed up a bit:
– SSH x 20 (IC)
– High Knees with a sprawl at command of Q (sprawls x 10 – basically just a drop to a push up)
– Ludicrous Speed SSH x 10 (IC)

1 forward lap around the small lot (OYO)
1 backwards half lap around the small lot (OYO)
Plank for the 6

Grab a partner (speed matters, so does size a little):
Partner 1 planks on hands and Partner 2 takes his feet and does 20 curls then flapjack.

Then your partner will keep you accountable to “perfect” form (each exercise demonstrated by YHC) for the following exercises:
– Perfect Merkin x 15 (arms around shoulder placement, elbows in, head up, body straight)
– Perfect Squat x 20 (back straight, head up, weight more on heels)
– Perfect Plank x :30 seconds (just counted around the circle – core tight, abs doing the heavy work – not your back)
– Perfect Burpee x 10 (squat down – don’t bend down, feet shoulder width apart, strong plank when you kick out your feet, perfect merkin, jump nice and high at the end)
– Perfect Bombjack x 0 (The only perfect Bombjack, is NO Bombjack… so we didn’t do any of those)

Mosey over to the big Lowe’s parking lot and move to triple partners instead of doubles (seriously, there are 30 guys here…). There, YHC had placed some cinderblock coupons (10 to be exact) with P-E-R-F-E-C-T-I-O-N spelled out on them. So we lined up for a Devin Hester. We literally are going to “chase perfection” now… Partner 1 takes a coupon and gets a (roughly) 30 yard headstart then the other 2 partners try and catch him before he reaches the end of the parking lot (100 yards away). Then flapjack through the other two partners. Then 10 guys who didn’t get caught, grab the bricks and do one more run against the remaining PAX. (Hey, I had to get all those blocks back down toward my car somehow…)

Circle up for Ring of Fire:
All Pax plank and wait while each PAX in turn does the following:
– LBC x 10
– Flutter Kick x 10

Time’s up! Head back up the hill to the COT and Name-o-rama where 4 men (Barry Manilow, Flashdance, Blackjack, and Rocky Top) got their new names.

Announcements:
– Convergence (all other AOs closed) – LET’S BREAK 100 PAX!!!
– Hog and Coyote: 13 mile run with 5 workouts along the way – do it OYO or as a 2 man relay

Prayers/Praises:
– Prayers for Destiny and his emerging company that the highs and lows will even out and things will continue to go well
– Prayers for Flat Tire and his M and family
– F3 Golf was successful, and reminds us to give it away
– Praises for Stang’s Dad, as he got the “all clear” on his medical issues

==========

Moleskine:
As I snapped awake today at 4AM, my thoughts turned to the impending #gloom, and a smile spread across my face. Today, I get to give it away…
See, just under 6 months ago I posted at my first F3 workout at WEP. Pusher (in attendance this AM) and Jekyll split the Q that Saturday morning. Here’s how it went (briefly). I didn’t know what I was in for. I didn’t tell the guy who EHed me (Whitesnake – who was at this workout this AM) that I was going, so I knew no one and vice versa. Within a few minutes, Package notices that I have no gloves… In November… and so he runs and gets me some out of his car. I’m thinking, “hey, that was decent of him.” I was certainly the 6 more than once and guys ran back to finish with me. I remember thinking, “hey, this is pretty cool.” Then Pusher brings us in and says something inspirational, and I thought, “hey, that was a good workout, I am beat!”. Then he said, “Now I’ll hand it off to Jekyll for the cardio portion of our workout.” I thought he was kidding, then realized, oh no… We ARE only halfway through… ARE. YOU. KIDDING. ME? How do I go home unseen…? Bear crawls up hills? Partner carries (sorry WWL, you got the crappy end of that one)? But I finished. And I got it. And I was hooked.
So, I thank Whitesnake for giving it away to me. I thank all the men of F3 Nation for being willing to chase perfection. To keep motivating their brothers. To keep EHing SadClowns to get them out of their life ruts… To keep pushing me to chase perfection and hopefully, one day, land somewhere near excellence in every single aspect of my life. Because for me, the real “First F” that F3 has given me, is Freedom. Freedom from wimping out on myself and my family. Freedom from saying “can’t”. Freedom from all the bullsh*t reasons that I tell myself about why I am not living the life that God planned for me. Freedom from excuses for not giving it away…

Helmet out…
#GoBeAwesome

TClap |
0

A Stroll Through The Swamp

Leave a comment
  • QIC: Gears
  • When: 05/01/15
  • Pax: Jerry Lewis, Sasquatch, Crash, Decibel, Sir Topham Hat, Smuggler, Olive Oil, Cornhole, Pink Slip, Cable Guy, Aquaman, McGruff, Lil'e, Poncherello, Honeybee, Royale, Gears (Q).
  • Posted In: The Swamp

17 men committed themselves to getting stronger this morning at The Swamp.  All veterans, no FNGs, short disclaimer, and we took off.

 

The Thang

Mosey to Home Depot Lot for COP

  • SSH x 40
  • Windmill x 10
  • 3/4 Merkins x 10
  • Super Slow Squats x 20
  • Peter Parker x 15
  • Parker Peter x 16

 

4 Corners

Round 1:

  • 5 Round the World Squats
  • 10 Squat Jacks
  • 15 Monkey Humpers
  • Plank till 6

Round 2:

  • 5 Diamond Merkns
  • 10 Yoga Merkins (Merkin to Left Arm High, Merkin to Right Arm High)
  • 15 CDD
  • Plank till 6

Round 3:

  • 10 Round the World Squats
  • 20 Squat Jacks
  • 30 Monkey Humpers
  • Plank till 6

 

Audibled for Mosey to Alley between Home Depot and Target

 

Wall of Fire (PAX in People’s Chair while each does the following, 3 rounds):

  • 10 Merkins
  • 10 Burpees
  • 10 Bombjacks

 

Mosey to Fountain Lot for Dan Taylors (1:4) x 8

 

Mosey to Best Buy Lot for 3 Minutes of Mary

  • Slow Freddy Mercury
  • Protractor to
  • Heels to Heaven to
  • Rosalita

 

COT

 

Announcements

  • 3rdF convergence on May 15 @ Eternal Church Office with Chicken Hawk
  • Convergence Tomorrow @ the Patriot 0700 with Dredd and OBT
  • CAH tomorrow @ 1600, contact Decibel, McGruff, Senator, or Chicken Hawk for details
  • Clown Cars to Asheville May 30

 

Prayers

  • CobraKai’s injured Knee and a speedy recovery
  • Those suffering in Nepal, that they would know God’s Sovereignty and Peace
  • Flat Tire’s wife as she continues Chemotherapy

 

NMM

Cobra Kai suffered and injury this week sparring and had to abdicate the Q, so I gladly took it.  After Q’ing a few times, I find that there are patterns that work and I want to encourage the newer guys or guys who haven’t Q’ed to step up for Q school and lead.  Leadership is one of the attributes we seek to instill in F3, so if you have been around and haven’t Q’ed, step up and get after it… you won’t be sorry.

 

Honor to Serve.

TClap |
0

NEVER Stop!!!!

Leave a comment
  • QIC: Spider-Man
  • When: 04/30/2015
  • Pax: Cerrano, McGuyver, Chicken Hawk, Double D, Anchor Man, McGruff, Dark Helmet
  • Posted In: The Fort

Eight men descended on The Ranch to find out what a Twitter box posting of a “0.0 I don’t run” sticker meant.  Doctors orders for “no running or jumping” meant finding other ways to get the heart rate up.

Warm up:

Mosey from the parking lot to the drop off circle and circle up.

  • Peter Parkers x20
  • Parker Peters x20
  • Mountain Climbers x20
  • Imperial Squat Walkers x15
  • Windmill x20
  • Crab Cakes x10
  • Diamond Merkins x10

The Thang:

Starting at one corner of the drop off circle the Pax lined up for a four corner workout.  Different forms of travel were used for the long sides of the oval and the short sides.  At each corner an exercise was performed.  When the PAX completed each circle Freddie Mercurys or Flutter Kicks were done so there was no lapse in activity….NEVER STOP!!

Lap 1 (2 of each)

  • Long side: Bear Crawl
  • Burpees x10
  • Short side: Crab Walk
  • Carolina Dry Dock x15

Lap 2 (2 of each)

  • Long side: Partner Wheel Barrel
  • Bomb Jacks x15
  • Short side: Crawl Bear
  • Merkins x15

 

Lap 3 (2 of each)

  • Long side: Lung Walk
  • Mountain Climbers x15
  • Short side: Crab Walk
  • Wide Arm Merkins x15

Lap 4 (2 of each)

  • Long side: Bear Crawl
  • Burpees x10
  • Short side: Duck Walk
  • Merkins x15

Mosey back to the parking lot for Jack Webbs 1:4 ratio up to 8.

Ab lab – Pax choice

  • Protractor
  • Hello Dolly
  • Rosalita
  • Baby Crunch – to 50, thanks Anchor Man
  • High Slow Flutter

The theme of Never Stop was reiterated at COT.

Never stop:

    • Working on your marriage
    • Investing in your family
    • Investing in your relationship with God
    • Investing in your friendships
    • Giving all you have to your job
    • Learning

As always, it was an honor to lead a great group of men!!  Thank you for the opportunity!!

Announcements:

  • Convergence in Rock Hill Saturday.  All other AOs are closed.
  • CAH 4:00 Saturday
  • Marriage Convergence 5/15

Prayer Requests:

  • Prayers for the Jones family as they approach the one year mark of Libby’s passing
  • Prayers for Double D’s sister and brother in law as today is 16th anniversary of their daughter’s passing at 2 years old.
  • Prayers for Chicken Hawk’s daughter as she heals from an injury that is keeping her from playing soccer, something she loves very much.
TClap |
0

SOB Converges on The Arsenal for Pack Mule

Leave a comment
  • QIC: Beast
  • When: 04/30/15
  • Pax: CSPAN, Rockthrill, Soft Pretzel, Heisman, Rebel, Pebbles, Ringer, Bounty Hunter, Wheels, The General, Wingman, Loogie, Mr. Bean, Freeleys Comet, C3PO, Firehazard, Madame Tussaud, Mic Check
  • Posted In: Uncategorized

Pack Mule

Guests of honor today from Area 51, Sons of Ballantyne (SOB), converged on The Arsenal for an IL style workout, 19 Pax.

The Warm up

There was a little mumble chatter in the early morning gloom and some of the local tribesman were probably wondering if Beast still had it as the warm up felt pretty light. But with a clear vision ahead for the pending pain, Beast knew that a proper warm up was important.

Mosey to the grass and circle up.

  • 20 IC Seal Jacks
  • 20 IC Mountain Climbers
  • 20 IC Imperial Walkers
  • 10 IC Merkins
  • 20 IC Windmills
  • 10 OYO Bombjacks, or if you are from Area 51 Star Jacks (local dialect for The Fort)

OCR Action Part I

Count off in threes and form up teams of three Pax each. This will be your team for the morning.

  • Up and over the short walls in front of IL Elementary
  • Up and over The Great Wall 2x each Pax

Mosey around back of IL Elementary to the Arsenal.

Partner Rotations

In your team of 3, each one of the Pax performed each exercise individually and rotated through.

Set I

  • 15 OYO Pullups – partner 1
  • 20 OYO Step Ups (10 each leg) – partner 2
  • 15 OYO Dips – partner 3

Rotate through, run a lap as a team, rinse and repeat.

Set II

  • 15 OYO Jumping Spider – partner 1 (pace car)
  • OYO Monkey Humpers – partner 2
  • OYO Calf Raises – partner 3

Rotate through, run a lap as a team, rinse and repeat.

OCR Action Part II

Mosey to Dragon’s Back and run the side hill on the way, up and down 5 times.

Pack Mule and Dragon’s Back

Pax favorite this AM once they got through the logistics of the rotation and an understanding that the pack went on the mule. Light bulbs went off and mumble chatter ensued.

  • Partner 1 – hill sprint up Dragon’s Back
  • Partner 2 “Mule”  – Squats with the pack (aka Pax) until P1 returns
  • Partner 3 “Pack” – piggyback on the mule until P1 returns

Partners rotate through each segment, each Pax runs the hill five times.

Bonus round: Not the Johnny Cash as I stated it, but the Joe Hendricks (aka backwards bear crawl) up the hill. Always a Pax favorite.

The Finish

Mosey back to the grass, aborama (Freddie Mercury & Protractor), 7 IC Burpees.

Naked Man Moleskin

YHC shared some thoughts with the Pax regarding the practicality of the Pack and Mule. As fellow Brother’s of F3 we lock shields and support one another, making a stronger team together than individually. Similarly so we should identify an opportunities where our Brother’s might need a hand with a “pack” in their lives and we can be the “mule” to provide the support. Tactically this means:

  • Grabbing coffee with a fellow Pax and providing a listening ear
  • Mowing a Pax lawn, or some other kind of help, when they are going through something and are tight on time at home
  • Making a meal for a Pax family
  • Whatever else comes to mind

Take a look around you for opportunities to lighten the load of your fellow Pax when they need it most. Take the initiative and ask them, or just do it. Similarly be encouraged to reach out for help when you need it, we all do.

Announcements, Prayers, Praise

  • Thanks once again to SOB for joining the IL Pax for a great workout in the gloom
  • All Pax are invited to join SOB at The Brave on Friday’s 5:15 AM for some OCR training. AO is the Vine Restaurant in Ballantyne
  • Saturday, 5/2 The Fort Region AOs will be closed for the 1 Year Anniversary Convergence (preblast) at the Patriot in Rock Hill. Workout begins at 7 AM at Sullivan Middle School located at 1825 Eden Terrace in Rock Hill. Dred and OBT your guest Q’s. Coffeeteria will be immediately after the workout at Anna Js located at 1025 Camden Ave.
  • Saturday, 5/9 7AM IL Elementary – Black Diamond Ringer on Q
  • Friday, June 19, 2015, 8 PM – U.S. National Whitewater Center Tread Nightly nighttime trail half marathon and 4 miler. SOB invited The Fort region Pax to join them
  • 5/25 Memorial Day Murph – Converge on Nation’s Ford High School after your normal AO workout. ~6:30 AM launch
  • New 3rd F, Tuesdays in Area51. Launched 4/28 in SOB land immediately after Swift/Bagpipe at Einstein Bagels, 6 AM. Book is “True Measure of a Man” by R. E. Simmons, III.
  • 5/15 @0600 – 3rd F Convergence – at Eternal Church Office (map) Join us as Chicken Hawk speaks on “Approaching Marriage as Jesus Does His Bride”. Check the Pre-Blast for more information.
  • Prayer’s for Heisman’s two colleagues getting treatment for cancer.
  • Prayer’s for healing for CobraKai as he may have injured a knee
  • Prayer’s for Bounty Hunter’s father-in-law working through some knee injuries
TClap |
0

Relays of Pain

Leave a comment
  • QIC: Tinker Toy
  • When: 04/30/15
  • Pax: Mailman,Geppetto,Swamp Fox,Burgundy,Italian Job,Posh,Shrute,Catfish,Popeye,Aqua Lung,Solid State,Tinker Toy (Q)
  • Posted In: Uncategorized

Warm up

Mozy to fountain (in cadence unless specified)
SSHx20
Windmill x15
IWx15
Peter Parker x20 OYO
Parker Peter x20 OYO
Merkin x10

Mozy to Manchester Park fountain area stopping at brick wall along the way for a little People chair (long 20 count) and BTTW for a long 10 count. (You made me proud on the slow count Italian Job). Italian Job was trying to send some call outs to some PAX that said they were ready for the beat down, but must have pulled a fart sack instead.

Partner up
Relays
One partner runs from 2nd park swing to bridge and back (100 yards each way), while the other performs the following until the team completes the total number of reps

100 Burpees
200 jump squats
200 swing Derkins or Merkins
100 Monkey Humpers

As first teams finish, they go to help other teams still finishing the relay. I didn’t tell anyone this until teams started finishing. My bad! 😜 No man or team left behind. Carry each other’s burdens on the relay, CARRY EACH OTHER’S BURDENS IN LIFE AS BROTHERS IN CHRIST.

After all PAX are finished, mozy to playground area.
Another relay
1 runs to picnic pavilion while other does pull-ups, switch off until team reaches 100 pull-ups. Same principle, no team left behind. CARRY EACH OTHER’S BURDENS HERE AND IN LIFE. WE AS MEN DONT LIKE TO ASK FOR HELP FROM OTHERS AND TRY AND CARRY IT OURSELVES. THIS IS NOT GOD’S DESIGN. WE SHOULD COME UP TO OUR BROTHERS AND ASK TO HELP THEM AND IN SOME CASES, LIKE THE WORKOUT, JUST HELP THEM WHETHER THEY ASK OR NOT. SOMETIMES THAT’S WHAT OUR BROTHERS NEED US TO DO IS STEP UP AND FILL THE GAP FOR THEM.

Finish with 4 person merkin triangle
3 Pax get in a triangle with last person in the middle. Person in middle does 5 hand clap merkins with each of his other teammates, rotating to each one until he has done all three, the rotate until all team members have been in the middle. Pax in triangle plank the whole time until it’s his turn to do the merkins.

12 strong this morning. Great job by all!! Tough workout, great perseverance by all, and great teamwork “filling the gap” for all our brothers.
Galatians 6:2-Bear one another’s burdens, and so fulfill the law of Christ.

And remember that we first need to cast our burdens before The Lord because he told us in 1 Peter 5:6 that we are to “humble ourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM, BECAUSE HE CARES FOR YOU.”

It is awesome to know that we have brothers there to shoulder the weight of life, but even greater to know that our Lord tells us to give Him our burdens and anxieties because He can handle anything.

TClap |
0

Once, twice, three times a ladder

Leave a comment
  • QIC: Pusher
  • When: 4/30/15
  • Pax: Freebird, White Lightning, Repeat, Boeheim, Twister, Duggar, Santini, Senator Tressel, Crab Cakes, Sir Topham Hat, Sasquatch, Zima, Gears, Funhouse, Bubba Gump, Longshanks, Green Wave, Jerry Lewis, Johnny Football, Pvt Ryan, Minuteman, Lil E, Change Order, Decibel, Pigpen
  • Posted In: Laces In, Laces Out

26 Men of the Pax showed up at LILO for a beatdown. While YHC was excited to see the attendance, I quickly realized that half of the Pax were clown carring (is that a word?) in for some BRR training. After some brief disappointment, away we went…

The Thang

Mosey around WEP to Circle Up (make sure to avoid the ferris wheel!)

Review Disclaimer – Forgot to do that up front

SSHs x 30

IW x 20

Windmills x 10

Mtn Climbers x 20

Dry Docks x 15

Mosey to hill

Jacobs Ladder #1

Merkins 10/1

Mosey to open field

Lunge walk to tree, sprint to 4th tree

Rinse and repeat x 3

Mosey to Statue Hill

Jacobs Ladder #2

Squat Jumps 7/1

Mosey to field for more lunge/sprint combo

Mosey to Stairway to Heaven

Jacobs Ladder #3

Partner up, Mtn Climbers 10/1

A little bit of an audible due to time

Burpees x 10 OYO

Moleskin:

5/2 Convergence at the Patriot. All AOs are closed. EH an FNG and bring it! Coffeeteria at Anna Js immediately after

5/30 Nun Run – See Twister for details

6/20 – 2nd Annual Hog and Coyote multi leg CSAUP event. See the pre blast here Hog and Coyote

Praise to Zima and his M on their 15th Year Wedding Anniversary. Prayers to those who were mentioned this AM.

Look forward to seeing you next time in the Gloom!

TClap |
0

Ascension to BallRoom

Leave a comment
  • QIC: Old Bay
  • When: 04/28/2015
  • Pax: Anchorman, Lugnut, Spitz, Dark Helmet, Spiderman, Beacon, Solid State, Photobomb, Cake Boss, Stang, Change Order, Old Bay
  • Posted In: The Ballroom

Running with Dark Helmets “Ascend” theme from the Ballroom last week, the 12 pax that posted this week were tasked with climbing a pair of cascading walls up to the launch-point parking lot (an exercise introduced by Senator Tressel shortly after this AO came online).

After COT, a bonus exercise of hunting for Dark Helmet’s lost key to his cargo van ensued (tweet pic).  I believe the pax were especially motivated to help find the key in hopes that the van (fence-mobile?) contained high quality goods they could buy with cash at a low price (like speakers or tv sets).  The key was found after a few minutes of searching, but no such booty exchanged hands (at least no one is reporting to have witnessed such transactions).

The Thang:

Double Applesauce down to lowest parking lot for dynamic warm up

  • SSH x25
  • WM x15
  • Bear crawl half way across parking lot, lunge out the rest of the way
  • Low Slow Squats x20
  • Toy Soldier in place x20
  • Sprint back to starting side of parking lot
  • IW x20
  • Mountain Climbers x20
  • Karaoke across parking lot (flip sides half way)
  • Carolina Dry Docks x20
  • 5 Burpees OYO

Double Applesauce back to one of the upper lots, where the cascading retaining walls loom.

Main Event – Triple Check (modified):

  • Split into teams of 3
    • 1st man in People’s Chair
    • 2nd man doing merkins
    • 3rd man climbs wall and runs around back to team
    • Rotation positions when 3rd man returns
    • Exercise complete when team reaches 200 merkins
  • Repeat w/ bomb jacks (100 count)
  • Repeat w/ plank jacks (200 count)

Run to grassy area near launch point

  • Dual tunnel of love
  • Seal team sit ups
  • Rinse and repeat

Ab Lab

  • Seniors choice (start with most senior pax and work down).  Exercises picked were:
    • LBCs
    • Rosaletta
    • Low slow flutter
    • Freddie’s
    • Protractor

Thanks to the pax for post, effort, and encouragement during and after the workout.  It’s always and honor and pleasure to Q.

-old bay

TClap |
0

Man Up at Man U!

Leave a comment

I’m not sure what Tinker Toy has in mind for tomorrow, but I can guarantee it will be tough. Only I am dumb enough to schedule him for the full 45 minutes. This won’t be for the weak, so man up, get up, and show up for a beating that is worth the price of admission!

TClap |
0

PREBLAST: ALCATRAZ CLOSED ON MAY 2

Leave a comment

Alcatraz, along with the Fort and the Reservation, will be CLOSED on Saturday, May 2.  All area Fort Mill pax are meeting at The Patriot in Rock Hill for their one year anniversary.    Dredd and OBT will lead the workout.  Come and celebrate a very successful year together with our Rock Hill brethren!

TClap |
0