Block Festival

2015-03-05Leave a comment

QIC: Dave Thieman
When: 03/05/15
Pax: Bubba Gump, Private Ryan, Menthol, Waldo, Grand Strand, Crab Cakes, Birdcage, Cable Guy, Green Wave, Pusher, White Lighting, Twister & Santini
Posted In: Laces In, Laces Out

The Thang

A total of 13 faithful arrived at WEP on this wonderful AM!

Laces Out – Five Miles or so (really need find out where these guys go)

Laces In –

Warm Up in the balmy SC morning with 20 Windmills, 20 Squats, 20 SSHs and a lap around WEP. Then into woods for our friend the cinder block.

Next up a quick progressive jog (wog) around WEP by drill bit progressively adding an activity – 20 Squats with block, 20 Squats with block and 20 Merkins, 20 squats, 20 merkins and 20 Presses with block, 20 squats, 20 merkins, 20 Presses with block and 20 tri-presses with block and back to COT.

Next up, the hill. Up the hill twice with our friend and 2 Burpees, 4 Merkins and 6 Squats. Amazingly enough that stupid block just gets heavier.

Finish up with LBC, LSF and reverse LBC.

Moleskin – re-visit of IATA – Initiative, Accountability, Team Work and Attention to Detail. Let’s remember this as we strive to be better Husbands, Fathers, Brothers, Employers and Employees

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Block Party – the cake was provided for this party!

2015-03-05Leave a comment

QIC: Cake Boss
When: 3/3/15
Pax: Acme, Green Wave, FNG Grand Strand, Audit, Macquver, Sharnado, Opie, Wheelz, Red Banjo, Magnum, Airbourne, Crab Cakes, Twister, Bird Cage
Posted In: Block Party

No pleasantries…dived right into the pain….I mean PARTY!

1 Full Lap around WEP

Grab Coupons from the Woods

COP

25 SSHs

20 IWs

10 CDDs

20 Squats

10 each arm 3 Legged Dogs (1 Arm Sprawls)

Count off in 2s

1s start at bottom of Stairway to Heaven

Carry Coupon (cinderblock) everywhere

10 Squats
2^nd light pole – 1 burpee
4^th light pole – 2 bombjacks
6^th light pole – 3 merkins
Downhill next to path – 10 donkeykicks

Rinse and repeat for total 3 rounds adding 1 rep for each round

COP II

1s- sprint up Stairway to Heaven (no coupon) at 6^th light, 5 3 legged dogs each arm

2s- standing toe taps on the coupon until 1s get back

Flap Jack

15 Squats with Coupon

15 Tri Extentions with Coupon

15 Merkins on Coupon

Return Coupons to woods

20 LBCs

20 Low Flutters

14 PAX including 1 FNG, Grand Strand took the DRP on this fine Tuesday morn.

The Block Party was named a long time ago for having a grand Block beatdown. YHC tried to pay tribute to the AOs namesake and bring back the party!!

Great PAX and excellent work by all. Was fun and I’m honored and humbled as always to lead a group of men such as these!

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The Joker

2015-03-04Leave a comment

QIC: Cornhole, Jekyll
When: 02/28/15
Pax: Cable Guy, Decibel, Change Order, Crash, WWL, Smuggler, Chicken Hawk, Gears, Zima, Gecko, Spiderman, Minute Man
Posted In: Alcatraz

17 PAX posted for a mixed bag of tricks. With YHC showing that he is not a professional with his inability to count properly. We had a guest appearance from Steve Miller and will now be known as Maurice!.

Moseyed into the baseball mud pit and quickly abandonded that idea and headed to higher ground.
SSH – jog
IW – jog
Slow squat – jog
Merkin – Karoke
Imperial squat – Karoke
CDD’s – lunge walk
Mountain climber – side squats
Windmill – side Squats
Merkin Mtn – Jack web style – 1 Merkin to 4 -4count mtn climbers
Broke up into teams of 4
4 corners
    5 Burpees at each corner
    Merkins
    Mtn Climbers
    CDD’s
    SSH

Turned over to Jekyll
Mosey to short wall
15 dips, 15 derkins, repeat 3 times
Mosey to high wall, Pax split in two
P1: BTTW
P2: Bear Crawl, run, hop fence, run up hill, 5 bombjacks, run back, flapjack
P1: Wall Sits
P2: Crabwalk, run, hop fence, run up hill, 5 bombjacks, run back, flapjack
Mosey to short wall
P1:20 step ups, flapjack, 15 step ups, flapjack, 10 step ups P2: LBC’s
6 minutes of Mery
LBC, Freddie, X/O, Heels to Heaven
Jailbreak to COT

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No Smoke Needed at Normandy

2015-03-04Leave a comment

QIC: Gunny
When: 03/04/2015
Pax: Heisman, Pebbles, C-Span, One Niner, Chaser, Bird Cage, Opie, Ringer, Airborne, Gunny
Posted In: Uncategorized

10 strong PAX this morning at the beaches of Normandy

Moving with a purpose

Run to the lower parking lot for COT:

SSH x25, load sandbags – forward lunges x20, reverse lunges x20, squat press/pushes alternating shoulders x20, low slow squats x20.

Run to upper parking lot:

Stand sandbag on end. Double merkin vertical burpee over the SB x20
Run 30 yds to next station
Stand sandbag on end. Double merkin horizontal burpee over the SB x20
Run 30 yds to next station
Double merkin burpee with SB x20
Plank wait for six

Run to court – find wall:

1 merkin balls to the wall
Run 15 yds
Hold SB over head 30 second count (crowd pleaser)
2 merkin…repeat…all the way to 5 balls to the wall

YHC screwed up and wasn’t very clear on directions, so with some clarity, we did number 6.

Mosey to the baseball field:

Bounding – Find Partner:

P1/P2 start from plank
P1 grabs/drags/pulls both SB, runs 50yds
P2 10 Turkish Get ups

Rinse/Repeat x5

More Shoulders…

Merkin SB shoulder pulls x10
Run to stairs; find a partner, wheel barrow up the stairs, merkin at each step. (Flapjack)
Rinse/Repeat X3

Done.

Moleskin:

Lots of mumblechatter, YHC thought the PAX were about to revolt, but using the element of surprise and diversionary devices (sandbags) kept the group moving forward. #NoExfil
Great morning in the gloom, misty, foggy and muddy….character building
All PAX, despite some pre-labor moaning noises, rose up and performed exceptionally.
Heisman showed the commitment and the drive of the entire group by crushing the wheel barrow merkin stair climb!….something about marines sux…ha!
….ran out of time, bear crawls were next in the stack.

5/2 Year Anniversary Rock Hill
4/18 and 4/25 The Reservation is supporting the Gastonia Launch
Gladiator Games (sorry I missed the dates)
C-SPAN thanks for taking us out!

With this morning’s effort, you made the Q easy….Thanks for the opportunity men!

Semper Fi

Gunny

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Double Fisting

2015-03-02Leave a comment

QIC: Gears
When: 03/02/15
Pax: Anchorman, Decibel, Crash, Catfish, Assassin, Dark Helmet, Pebbles, Cheddah, Gridlock, Spitz, Lugnut, Change Order, McGruff, Aquaman, Longshanks, Carbomb, Huckleberry, Green Wave, Tatanka, Trucker
Posted In: The Armory

21 Strong showed up for what they thought would be a stroll through Kettlebell park… Instead it turned into a double fisted romp around the Armory. YHC had never Q’ed the Armory, and decided to try to mix it up a bit.

The Thang:

Short Mosey to Lot Behind Low Wall w/ KB

COP

SSH
Imperial Walkers
Windmills
Moroccan Night Clubs
Mountain Climbers

Count off into 1s and 2s.

1s do KB exercise while 2 does lap and other exercise till 6 is in

2 Kettle Bell Front Squat/CDD
Kettle Bell Upright Rows/Short Wall Derkins
Kettle Bell Deadlift/Burpees
Kettle Bell Swing/Short Wall Plank
2 Kettle Bell Pull Press/LBC
Renegade Row (Crowd Pleaser)/Short Wall Dips

Mosey to Wall

1s do People’s Chair with overhead KB hold
2s do 20 Single Count Derkins IC

Flapjack

Mosey to ~~hill~~ lot for Triple Nickel (5 top, 5 bottom, 5 reps)

Bombjacks bottom
Squats Top

Mosey back to wall for Protractor Balls to the Wall (30/60/90/60/30) with 10 counts on each station. Repeato (30/90)

Mosey to Shovel Flag for COP with

Kettle Bell Flutter Kicks
Kettle Bell LBC
Plank Rows
Slow Freddy Mercury

COT

Naked Man Moleskine

YHC stayed up too late last night with the M at a concert, but, even though I was bleary eyed this morning, I was determined for this to be a good time. I decided to mix it up and do some double KB exercises…. some worked some did not (Renegade Rows comes to mind). I appreciate the PAX being willing and pushing till the end.

Big props goes to Tatanka for showing up and being man enough to Modify where his injuries prevented him.

I enjoyed the pace of the PAX this morning and am thankful for the opportunity to VQ for this AO. Hopefully I’ll be invited back.

Announcements:

Rumor is MudRun registration will be reopened. Tatanka is setting up teams.

CAH went well, Kids really opened up.

Dredd and OBT coming to Rock Hill 05/02

Gastonia Launching in April, Clown Cars will be planned.

Hartsville Clown Car on March 21.

New Workout at Ballroom tomorrow behind Hardees on Gold Hill, New 3rd F CrossRoads after.

New Workout at The Swamp (Best Buy at Rivergate) Officially Launches on Friday along with Chick-N-Wisdom 2 at the Chick-Fil-A

Prayers

Flat Tire, his wife, and family as they go through treatment for Breast Cancer

Praise for 13 Years of Marriage for Tatanka

Travel Protection for the PAX

21 Homeless housed at Change Order’s church. Pray for those people and the ministry.

Honor to Serve.

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Run Stopper & Ninja Turtle get dirty at the Reservation

2015-03-01Leave a comment

QIC: Run Stopper
When: 02/28/2015
Pax: Dark Helmet; Maximus, Package, One Niner, Ringer, Pebbles, The Beast, Gunny (Respect), C-Span, Ninja Turtle
Posted In: The Reservation

Of the 11 Pax posted at The Reservation yesterday, 10 were warmed up from a pre-mud run .30 minute non-stop workout.

The Thang’

Run to bus parking lot for COT:

SSX x20, Burpees OYO x10, Imperial Walker x20, Burpees OYO x10, LBC x20, Regular Mirken, Mountain Climber x20

Run to lower football field: Partner up.

Partner Over Under x20 each (Partner #1 planks #2 belly crawls under then jumps over legs)
Wheel Barrow to End Zone 50 yards (flapjack if need)
Partner Mirken Patty-Cakes x20 total
Wheel Barrow 50 yards to 50 yard line (flapjack if need)
Partner Sit-Up touch x20 total
Wheel Barrow to End Zone 50 yards (flapjack if need)
Partner Leg Push (right, center, left) x20 total

Run to main building – find wall:

Balls to the wall: 10 upside down Mirkens
Walk on hands 25 ft cycle thru 3 x
Wall Sit – 5 Min – 150 Arm Raises in Cadence

Mosey to Playground:

Find Partner for circuit: Perform 3x

Pull -Ups x50
Step Ups x50
Old Fashion Sit-ups x50

Tight Circle for Jack Webb (1 Mirken, 4 arm raises; 2 Mirkens, 8 arm raises) upto 10 Mirkens, 40 arm raises.

Done.

Moleskin:

Prayers for Zip
Prayers for Flat Tire and the M.
Mud Run Training each Sat at The Reservation 6:30 am sharp. If you want to prepare for the Mud Run, then this is a workout YOU NEED. PERIOD.
3/28 Gladiator Games at The Reservation
4/18 and 4/25 The Reservation is supporting the Gastonia Launch
5/2 Year Anniversary Rock Hill
40 day challenge – Bring snacks to the workout for children’s attention home
Thanks to Pebbles for the Invite. Nina Turtle and YHC had a great time!

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The Swamp is Frozen!

2015-03-01Leave a comment

QIC: Cable Guy
When: 2/27/15
Pax: Decibel, Cheddah, Serano, C-Span, Poncherello, Royale, WWL, Lugnut, Gearz, Crash, Lil E, Geko, McGruff, Cornhole, Senator Tressel, Cable Guy, FNG (Anvil)
Posted In: The Swamp

17 Pax braved the cold for a beatdown by YHC

Welcome FNG Jimmy Parker

The Thang:

Mosie to Home depot

COP

10 SSH

20 MC

10 SSH

20 Peter Parker

10 SSH

20 Parker Peter

10 SSH

20 Slow Squat

10 SSH

10 Wide Merkins

10 SSH

20 IW

40 SSH

Mosie to Target for Call the Ball

1 Burpee at first ball

Gator merkins to 2nd ball

2 Burpees

Bear crawl to next Ball

3 Burpees

Crab Walk to next Ball

4 Burpees

Lunge walk to next Ball (PAX Mumble Choice over Gator Merkins)

5 Burpees

Bear Crawl to next Ball

6 Burpees

Crab Walk to next Ball

7 Burpees

Gator Merkins to next Ball

8 Burpees

Bear Crawl to last Ball

9 Burpees

Small rest

Sprint to start line

Round 2 Call the Ball:

1 Bomb Jack

Lunge walk to next Ball

2 Bomb Jacks

Lunge walk to next Ball

3 Bomb Jack

Lunge walk to next Ball

4 Bomb Jacks

Lunge walk to next Ball

5 Bomb Jacks

Lunge walk to next Ball

6 Bomb Jacks

Lunge walk to next Ball

7 Bomb Jacks

Lunge walk to next Ball

8 Bomb Jacks

Lunge walk to Last Ball

9 Bomb Jacks

Bonus if you finished early for 10 more Bomb Jacks

Mosie to the Fountain

10 Derkins

20 Dips

10 Derkins

20 Dips

5 minute Ab Blast

Mosie to COT

Today we learned to always bring gloves to winter F3 workouts! Especially when YHC is on Q

The swamp is gaining traction quickly with 17 strong and eager PAX partaking in a pre-weekend workout to ensure the pizza and wings don’t have to much effect tonight!

Next week it’s McGruff on Q! Looking forward to it!

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Planting seeds for a future harvest @ CAH

2015-02-28Leave a comment

QIC: McGruff, Senator Tressel, Decibel and Chicken Hawk
When: 02/28/2015
Pax: Deacon, Minuteman, Stang, Catfish, Old Bay, Solid State and 13 FNG 2.0s including Michael Jackson Jr, Thing1, Stinky Peanut, Server, Black Widow/Storm, Raven, Pink-a-licious, Hawk, Superman, Flash, Mr. U Know it, Cat Woman, Air Jordan
Posted In: Uncategorized

Today, 10 men along with a hand full of 2.0 from The Fort invested in the future of 13 young lives at the Children’s Attention Home. It was amazing to watch reluctant children that were unsure and insecure about what was ahead of them transform into confident, engaged children that didn’t want us to leave when it was time to part ways.

Today we had fun, through exercise, sport and other fun activities. Special thank you to Senator Tressel and Decibel for putting our plan together and especially for adapting the plan fluidly to adjust to the controlled chaos. Also, thank you to McGruff for supplying the fuel (donuts) for coffeeteria after the event. I’m sure the house mom’s had other words to say other than “Thank you” but we will pretend we don’t know any better.

Also, our topic of focus was on “Leadership” and the core traits of a leader (taking responsibility and making decisions). We focused some on what makes a good leader and examples of a good leader. As we suggested we are all leaders and need to step up to lead our lives.

The THANG

– Brief intro to F3

– COT lead by Senator Tressel (SSH, Merkins, Imperial Walkers, LBC, Windmills)

– Basketball passing and shooting drills

– Races in the parking lot

– Sharks and Minots

– Parachute fun

COT

– Kids particularly enjoyed getting their F3 names

Thank you to all this was an amazing day and everyone had a hand in making it special!!

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The Fort: F. E. A. R. (False, Evidence, Accepted, as Reality)

2015-02-28Leave a comment

QIC: Santini
When: 2/28/15
Pax: DD, FNG -Cool runnings , Spiderman, Serano, Hipper, Evenrude, Hasselhoff, Stang, Moses, Solid State, Crab Cakes, Menthol, Gatsby, Sir Toppem Hat, Longshanks, MacGyver, Huckelberry, The Farm, Little E.
Posted In: The Fort

20 Pax braved post wintergeddon conditions for a standard one hour Saturday Smack Down. Imports from NC AO’s (came for cheap gas and a local headlock) also helped round out the PAX.

Moleskin: We confuse real fear, the natural, hardwired elements of response fight or flight (you run from a bear because you “know to”. Its part of your human element) We confuse natural FEAR with F.E.A.R. which is the paralyzing fear that is crippling, keeps us from greatness, and becoming the man we are intended to be. We accept false evidence as fact and reality, when in reality, it is nothing more than manufactured emotions, incomplete data, false evidence, yet we act as if it is a bear in the woods. We also showed our NC friends our “I AM THIRD” statue.

The Thang:

Warmup COP – SSH, Merkins, Imperial walkers, mountain climbers, windmills, Carolina dry docks, Moraccan Night clubs. Mosey to Camel Back for runs up hill with 1 – 5 burpees, and 1 -5 donkey kicks alternating at crests of hill. A crowd pleaser.

Run to top of hill, bear crawl 50, lunge 50 yards, Squats, mosey to wall. Wall sits with Baby press dips off the wall – sets of 15. Mosey to parking lot to flush out the shoulder talker from the building. Never showed. 50 SSH. Mosey to wall for squat, lunge, dip, derkin sequence x 15 sets of 3 each. 10 bomb jacks, Mosey to I am Third statue and hill of pain. Ascend hill 3 times. Mosey to park, Flutters, LBC, and Freddy Mercury. Mosey to Seal team situps – 25.

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Slow Burn / Leg Burner

2015-02-27Leave a comment

QIC: Hard Drive
When: 2/27/15
Pax: Solid State, 'Stang, Old Bay, Hasselhoff, Gridlock, Sir Topham Hatt, Waldo, Longshanks, Change Order, Destiny, Biscuit, Roadkill, Hard Drive
Posted In: Slow Burn

13 PAX took showed up to an icy leg workout. YHC gave the disclaimer as a not-a-professional and also to watch yer six as there were some dicey looking patches of potential black ice. With the legalese out of the way, we were off.

The Thang

Dynamic Warm-up launch in the Chik-fil-a lot:
Walking Imperial Walkers
Toy Soldiers
Mosey to the lower lot for a lap with Monkey slides, high knees, butt kickers.

COP:
Slow Sumo Squats
Jumping Lunges
Squat Walkers (4 count exercise, squat on 1, elbow-to-knee on 3)
Freddie Mercuries
LBC
Monkey Humpers
Squat Raises (4 count exercise, Squat on 1, calf raise on 3)
Al Gore (no plank today, instead squat and extend your arms and hug the invisible tree)

Quadraphillia for 5 minutes on the Chik-fil-A lot hill down to the stop sign.

Mosey back to lower lot for some recovery, aka Guantanamo.

COP Redux:
Squat Raises
Monkey Humpers
LBC
Freddie Mercuries
Squat Walkers
Jumping Lunges
Slow Sumo Squat
(YHC is so creative)

After another round of Al Gore tree-hugging we moseyed over to the curb.
OYO, Lieutenant Dan (squat then 2x lunges) down to first crosswalk. Upon arrival do a little River Dancin’. 20 step ups or 20 jump ups for extra moderate-ness. Rinse n repeat back to first crosswalk. Repeat until Q called time.

Jailbreak home to the shovel flag.

Moleskin
Always an honor to lead this group, especially as the slowest horse in the barn. I was happy the storm was a bit of a bust snow-wise, since I didn’t have a plan B if the lots were deep with snow. This was my first post in about 2 weeks due to a nasty muscle strain and did it sure feel like it. My weinke called for a couple of laps around the lot doing monkey slides, high knees, and butt kickers but I had to audible out due to lack of wind.

Great seeing some newer faces as well as the regulars. Everyone did great despite the rust on the Q slowing things down (not to mention the having trouble getting the Squat Walkers right. Note to self, practice before demoing a new exercise). Was a little worried someone (read: me) was going to wipe out on the Quadriphillia (no, I don’t get the exercise name either) but everyone made it through. Nothing like running up a hill backwards to feel it.

Looked like it was the cleaning crew’s day off as the lot was uncharacteristically dirty with litter, but it added to the spice of Guantanamo. Glad #TheSwamp didn’t siphon off too many folks so we had a decent circle.

Finally heard a little mumble chatter when Lt. Dan was called. One thing is for sure, we all got our weekend quota of squats and lunges in.

Remember 40-Day Challenge for lent. Bring snacks to the AOs
CAH workout starts up soon. Great cause. Chicken Hawk is your Site Q.
Prayers for the homeless, persecuted Christians, and for ‘Stang and his father who had hip replacement surgery. ‘Stang is carrying the load in his absence. Also prayers for our brothers on the DL. Hope you all are back healthy soon.

Old Bay is your Q next week. AYE!

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