Two by two for the Old Town 600

2015-02-23Leave a comment

QIC: Double D
When: 02/23/15
Pax: Tinker Toy (TT), Padre, Stang, Mailman, Shroot, CSPAN, Posh, Pusher, Burgundy, Duck Hunt
Posted In: Uncategorized

11 pax, both young & old, fast & strong, posted to Old Town on a morning that had a coastal feel to it – the air warmer than it has been recently but shrouded in mist and pierced by a northerly breeze. In other words, a perfect setting to endure a helping of pain big enough for two.

The Thang

The pax partnered up at launch according to directions: one fast + one strong

warm up jog through parking lots to Millstone patio
Partner 1: run fire escape stairs to top and back
Partner 2: continuous Parkers & Peters

Audible: what was intended to be three rounds was called after one to keep from losing a pax or two off the wet fire escape.

Run to the parking garage
Fast Partner: run the ramps to the top and back down
Strong Partner: continuous merkins
Flapjack w/Strong Partner taking stairs up & down while Fast Partner does merkins
Continue cycle with squats followed by CDDs
Count total # of exercises until count reaches 500 for each partnership

People’s chair

Balls to the wall (creative counting from Tinker Toy)

Run to Fountain Park

Now all pax working to count of 100 with mix of burpees, bomb jacks & monkey humpers
1-50 then run two laps around park
51-100 then run one lap around park

Run Main Street back to breezeway

People’s chair

Mosey home

COT

Naked man moleskin

Taking a cue off Pusher’s lead at Chicken & Wisdom Friday, the theme today was about not riding solo. Christ sent the disciples out two by two. Whether it be family, friendship, faith, work, fitness or marriage, we were not meant to be alone. We need others to fill in our blind spots, to balance us out, to sharpen our iron. Don’t go it alone. One plus one is more than two in this context.

Nice work by all the pax today! Those Daytona boys think they have it tough – we took ’em by an extra 100 today! We had some who did not think they were runners. And we had some runners nursing nagging aches. Not a single complaint among the mumble chatter.

The Old Town crowd is really drinking the Kool Aid. Everyone comes out early on Monday morning with great gusto ready to launch the week with the DRP. You guys are inspiring!

Q calendar is in the works for Old Town. Reach out to Posh to get your turn with the baton.

Always an honor gents. See you next week!

TClap |

Marathon Ruck 02/27/2015 at 10:00 pm

2015-02-23Leave a comment

QIC: Hee-Haw
When: 02/27/15 at 10:00 pm
Pax: All are welcome
Posted In: Uncategorized

The word has been getting out for a while now that we will have a Marathon Ruck here in Columbia, and this pre-blast is to let you know it is a reality. #TClaps to Promo for the route design.

What:

3 loops of a 9.5 mile course in the downtown / Rosewood areas. Total distance ~ 28.5 miles.

This is going to be a challenge but remember this is not a race. This is a ruck. Those that choose to take this #RedPill will do so together, and will finish together. #OneTeamOneFight

Here is a link to the route:

https://drive.google.com/file/d/0B13ah7ElQFJpcHhUZnFWcDRSSkU/view?usp=sharing

Where and When:

We will meet at Dreher High School, side/back parking lot at 9:45 pm for quick briefing. Launch is at 10:00 pm sharp.

Who’s invited and What to Bring:

All are welcome to take on this challenge, but you must bring a ruck. How much weight you choose to carry is solely up to you, but you must have a ruck.

Other required items:

(Note: your participation is entirely voluntary, but should you choose to participate, then bring these things at a bare minimum)

-Water Bladder (2L to 3L)
-Back-Up water source (i.e. Nalgene bottle, etc.)
-Food (goos, sandwiches, cliff bars, etc.)
-Reflective PT belt/straps (attached to rear of your ruck)
-Head-Lamp (with back-up batteries)
-Photo ID
-$20 quitter’s cash
-Chem. Light and/or Blinking Light (for added safety)

We will not be performing PT, and there will be no water submersion, so feel free to bring your phone with you.

Also, we have designed the route to be a loop, so that we will be going by our cars at the beginning of each loop. So, you can keep a change of clothes, foot care items, additional food, additional water, etc. in your vehicle. We will stop at our cars for a brief period of time each loop, so that the pax can access those items.

If anyone wants to #Shadow this event (i.e. follow along sans-ruck for some and/or all of the march) you are welcome to.

Remember, this is completely voluntary and definitely #CSAUP.

HC in the comments below and/or on Twitter.

Let’s do this.

TClap |

So much for Creativity

2015-02-23Leave a comment

QIC: Trucker
When: 02/23/15
Pax: Trucker, Cake Boss, McGruff, Destiny, Change Order, Chetta, Gridlock, Dark Helmet, Solid State, Decible, Anchorman, Greenwave, Lug nut, Longshanks, Assassin, Spitz, Librarian, Aquaman, Chickenhawk
Posted In: The Armory

With YHC now traveling weekly to/from Raleigh on the train (best way to travel back and forth – try it some time!), he has plenty of time to develop some creative workouts for the PAX. Well, it appears that YHC failed from all the mumble chatter. Guess without pull-up bars YHC has trouble. Even with that, there weren’t too many 10 seconds. The Thang:

25 SSH
20 IW
10 windmills
20 Slowwwwwww squats (with a finisher of holding until all mumble chatter was done).

KB time with no breaks between (well sorta)
10/10 single are rows
15 merkins
20 squats
15 merkins
20 KB swings
10 burpees
20 standing chest press
10 burpees
20 upright rows
15 LBC
20 2-arm shoulder press
15 LBC
20 clean and press
15 flutter kicks
10/10 side lateral squats
15 merkins

mossy to back parking lot, sprint to first light pole & back, to second LP & back, to first LP & back

rinse and repeat KB circuit
rinse and repeat sprint circuit

Got through the third round of KB upto 1st burpee set.

PAX on their 6 for the Sheraton (named after an ab circuit I created while staying in Raleigh during the week): hold at 6 inches, raise and hold at 45 degrees, drop to 6 inches and hold, slow low flutter kicks, hold at 6inches without touching ground. Finished with 20 KB LBC’s.

As always an honor to Q even w/o being creative. Remember the 40 day challenge – give something up, do something new, and bring snacks/drinks for CAH. Prayers to Decible’s buddy who’s struggling in his marriage. Message from that prayer is to always grow in your relationship with your M, pray together, follow HIS words, and be great husbands and fathers. It has been tough on YHC with the weekly traveling and not having #accountability without F3 (and no, there are no AO’s near me since I don’t have a car) and I’m extremely thankful for the PAX for pushing us all and being #HIM.

One more plug for taking the train to Raleigh when you can!!! Well worth it (and helps my paycheck).

Trucker

TClap |

The Fort – Seasoned perfectly for Pain and Discomfort: + “How to live Longer”

2015-02-22Leave a comment

QIC: Old Bay / Cake Boss
When: 02/21/15
Pax: Crab Cakes, Macquver, Menthol, Red Banjo, Seacrest, Wheelz, Hasselhoff, Rooney, Lil E, Lug Nut, Anchorman, Grid Lock, Spitz, Solid State, Javear
Posted In: The Fort

17 PAX gathered at The Fort, the home base of the region. YHC loves coming “home” to where it started for The Fort Region and in the short 2.5 years, many fond memories of pain, cold, wet, dirty snot woggle of times.

Nothing Beats It!!

Our brother Deacon is on IR, so Old Bay stepped up to the challenge and grabbed the co-Q and away we went.

The Thang:

SSH – 30×2 lines, indian run half around park

COP

WM – 20x
IM -20x
Squats – 20x
Merkins – 15x
Peter Parker – 10x
LBCs – 20x
SSH – 20x

Partner up, size matters

wheelbarrow to playground
switch half way or when you get tired

Round 1

Bombjacks
1. Lunges
2. Imperial Walkers

Round 2

Merkins
1. Plank Jacks
2. Squats

Jack Webbs – 1:4 to 5
Moroccan Nightclub

Mosey to front of Old Springs Building:

Wall sit for 2 x 10 count

Mosey to Side Parking lot of Springs Building:

Bear Craw//Lunge walk/Bear Crawl

Mosey to Back Parking Lot for Merkin Roma:

4 corners – Merkins, run, Wide arm merkins, run, diamond merkins, run, CDD’s run (15 of each)

Meet in middle of lot for Curb Merkins and LBCs and Derkins and Freddy Mercurys

Mosey to Wall for 10 Wall pulls ups & LBCs Then 5 Wall Pull ups & Hello Dollys

Back to 4 corners – Merkins, run, Wide arm merkins, run, diamond merkins, run, CDD’s run (15 of each)

YHC finished talk about studies show optimists actually live longer than pessimists. The 2 spies who believed in their chances and relied on their faith out lived the other 10 spies and saw the promised land! Don’t be down and worry about everything. Release that at the cross and be joyful in all you do…..and you will live longer too!!

40 Day Challenge Accountablity chat!!

Partner Carry from Springs lot to COT

20 Rolalitas & 10 more merkins for good measure!!

Announcements:

Expansions on Tuesday and Friday, both with 3rd F expansion as well.
CAH Workouts 2/28 – See Chicken Hawk, Decibel or McGruff
40 Day Challenge!!!!!

Prayers for all, especially Hasselhoff’s friend and Spitz’s wife and Bounty Hunter with his new Baby!!

Humbled and Honored as always!!

TClap |

P200 Training Aint Easy

2015-02-21Leave a comment

QIC: Minute Man, Senator Tressel, Maximus
When: 02/21/15
Pax: Chedduh, Gecko, Gears, Cable Guy, Zima, Serrano, Flat Tire, Cornhole, Spiderman, Trucker, Smuggler
Posted In: Alcatraz, The Fort

A PAX of 14 rendezvoused on the Rock at Alcatraz in a balmy 25 degrees this Saturday morning. After the last few 6 degree mornings, we felt 10lbs lighter after shedding some of the cold weather gear.

Then there is this guy named Senator Tressel, have you heard of him? This respect-worthy man strolls out in shorts and basically said, “you’re all dressed in lighter clothes so that means you must be ready to run. But first, let me introduce you to my friend, Minute Man, who wants to try his hand at the warm-up for his V-Q.”

So with Minute Man on the Q, we took a fast-paced jog around Windward Rd and wound up back at the lot:
SSH x 20
IW x 20
Real Windmills x 10 (Funhouse would be proud)
Diamond Merkins x 7…hold it…Regular Merkins x 10

I’m sorry but whoever rocks multiple sets of Merkins as part of their VQ warmup is bound to be a brutal Q when he decides to take the full 60mins. In the words of Sir Charles Barkley, “That’s just turrible.”

Hand off to the Rabbit…I mean Senator Tressel:
My man darts out of the parking lot, across the outfield and then you heard the collective groan by the PAX that even CSPAN would enjoy. Why the groan, you ask? Simple. ST was taking us to the big hill and that means dry-heaving and leg pain. That sounds great, I’ll have that, please.

Run up/down hill repeats with exercises in between reps. Unlike most hill runs, there was no stopping at the base of this hill. He had us running in a circle while waiting for the six. Exercises were in cadence:
SSH x 20
Squats x 20
LBC x 20
Merkins x 10

That’s right, 4 total round trips plus one additional trip back up the hill to the park. That’s when the baton was passed to Maximus. B/c he could hardly breathe, we took a slow mosey to the playground:

Split the PAX into 2 groups and while 1 group does a set of 10 real pull-ups (momentum not allowed), the other group does continuous sky-touches. If you need an explanation, ask 1 of the 14.
Mosey to the wall and line up:
10 Donkey Kicks and on the last one, take it up to Ballz to the Wall for a 10ct. Repeat
PAX in 2 lines for Indian Gator Merkins. When it’s not your turn, you’re doing LBCs.
Circle Up:
Hand Walkers x 11 (You see 11 and you think, wow, that’s an odd number to end on. We were interrupted by the necessary Bomb Jacks. We then finished with 1 more hand walker for 12 total)
Ins & Outs x 10 then into Freddie Mercury’s x 10 and Repeat
Senator Planks: 10 Mountain Climbers, 10 Grave Diggers, 10 Dips, 10 Grave Diggers. Repeat
Elbow Peter Parkers x 12 then into Mak Tar Jah x 12
Reverse Bear Crawl 10yds then 10 Carolina Dry Docks. Repeat twice for a total of 30yds and 30 CDDs.
Circle up for a final ab blast of 10 Windshield Wipers

COT:
It is always the honor of the Q in the gloom and today, we welcomed Minute Man to the roster. Welcome brother, looking forward to your first full Q (sort of, see above).

Announcements: Keep the 40 Day Challenge in full swing, Mud-Run teams forming, Need another Q on 3/21 to join Trucker at Alcatraz, stay close to the posts on Children’s Attention Home.

Prayer Requests: Get your rest and keep your wits about you when addressing your kids. They’re always watching and listening.

TClap |

Patriot Team Building

2015-02-21Leave a comment

QIC: Cheeto, Bogey
When: 02/21/15
Pax: Chowda, Peach, Twister, Burgundy, Walker, Bandit, Italian job, Tinker Toy, Posh, Fusion, Jeeter, Dos Leches, Padre, Aqua Lung
Posted In: Uncategorized

We started this team building exercise with Cheeto Leading the way!

Cheeto’s speech on leadership key point: “You will get more out of a person with a Pat on the Back than a Finger in the Face”.

The Thang:

Warm up COT – SSH – Merkins – Squats – LBCs

Mosey to a far away field for Team relay

Partner 1 100yrd dash down and back – Partner 2 Exercise

The relay: 100 merkins, 200 LBCs, 300 Squats

Mosey to bleachers for 25 dips and 10 Burpies

Change Over for more pain and Team building from The Bogey!

Mosey to some far away picnic tables for 25 step-ups and 25 incline Merkins

Mosey through the park, up the hills and thru the woods to reach the far away path for 50 Squats and 25 LBCs.

Mosey to another far away field and Team up in teams of 4

10 Squad Merkins (square type, feet on partner shoulders)

Pair up and face your partner for Partner Merkins with alternating shoulder taps

COT – Morakin Night Clubs – Low Slow Squat (10sec count in the down) – Jack Webs – More Squats – Bomb Jacks

Line up for the Tunnel of Love!

Mosey to the fence for Balls to the wall (10 count) drop and sprint down and back ( 100yrd total) and back to Balls to the Wall

Mosey to parking lot for Ab lounge dealers choice. LBCs, Suitcase, 6 inches, flutter kicks, prison cell merkins, rosealitas, back stretch (merkin and drop the hips)

mosey to COT

https://www.eventbrite.com/e/f3-spring-mudrun-2015-f3-only-tickets-15587700231

TClap |

Brave (Stupid) PAX show up for some Benjamin’s!!

2015-02-20Leave a comment

QIC: Longshanks
When: 02/20/2014
Pax: Dark Helmet, Old Bay, Solid State, Gridlock, Seacrest, Lugnut (respect), Spitz, Airborne, Hassselhoff, Crabcakes, Destiny, Opie, Change Order, Longshanks
Posted In: Slow Burn

***YHC Editor’s note – Any time you see the word brave, feel free to replace with the word Stupid!!

As the single digit temperature appeared for today’s Slow Burn, 14 brave (stupid) of Fort Mill’s Finest showed up to get some promised Benjamin’s (100 count of something). Before embarking to the workout, very little inspiration was given, other than the PAX that showed up were brave for doing so. Would’ve loved to give some other inspiration, but the fact 14 brave showed up was inspiration enough. Many others were in the smart(fart)sack.

The Thang

Mosey on down to parking lot by Charandas/Empire Pizza. take a nice warmup lap to get the blood flowing. Mumblechatter of too much running. Not much mumblechatter after that. Lips must have frozen shut.

Circle Up

SSH X 19, IW X 20, Windmills X20, IW X 20, SSH X 21 (IC)

Mosey over the the side parking lot next to the Kid’s inflatables. Explain that 2 members of the PAX will run to light-post and back while others do squats together. Once first set or runners gets backs 2 others run. Keep going till we hit the Benjamin (100). Rinse and Repeat with 100 lunges. Then 10 sumo squats OYO. Move PAX to wall, People’s chair for a Benjamin (100 count).

Mosey over to Sweet Frogs area and partner up. Partner A is doing 15 pullups on the rail while Partner B is doing step-ups on the curb. Once A finishes pullups, a switch occurs. 3 rounds for each. Plank when finished. Merkins x 10, Dips x 10, Merkins x 10, Dips x 10 (all IC). Mosey over in front of Empire and Circle up.

Now this is where it gets a little fuzzy as YHC Brain started to freeze.

Moroccan Night Club x 20

CDD x 10, then the next exercise is:

I forgot – luckily some brave soul shouted out Parker Peters (or was it Peter Parkers, not sure as this brave soul had no brain left) so we did 20 of them (IC)

LBC x 20, Freddie Mercury x 20 (i think, may have been 10. brain freeze)

Then 10 more CDD, 20 mountain climbers (you know, the one exercise I forgot), 20 more LBC and to finish a Benjamin’s worth of plank, any way you want, but hold for 100 count. Jailbreak back to COT

Announcements

Banks Trail 5K, IL OCR tomorrow, maybe some other stuff (brain frozen still)

Prayers

Lots of prayers/praise today with 3 central themes – work, babies, cancer sucks

Moleskin

As always, I’m honored to be able to lead this special group of men. Even though this is my first Q at Slow Burn, its one of my favorite workouts. Was told by some others, that they weren’t sure about coming to Slow Burn as they know I don’t do much in Moderation. Which is partially true. But as a leader we need to look at the people we serve instead of always looking to better ourselves. I’m not against bettering yourself, but make the people around you better first. Thank you to all 14 of the brave souls that showed up this morning. Without you showing up, the iron doesn’t get sharpened.

TClap |

Refining Steel(e)

2015-02-20Leave a comment

QIC: Gears
When: 02/20/15
Pax: Zima, Maximus, Package, Gekko, Cable Guy
Posted In: The Swamp

Six Brave explorers assaulted Gander Mountain in single digit temps this morning. YHC was the Sherpa for today’s adventure, and has a personal opinion that such temps call for lots of running, so after a short disclaimer we took off.

The Thang:

Mosey to Target Lot for COP

SSH
IW
Windmills
Mountain Climbers

Mosey around back side of Target

Karaoke up the alley between Target and Home Depot, switching half way.

Mosey past City Tavern to the fountain

YHC commenced with spoken word #1 (see below)

Jack D. Webbs up to 10 (the D is for Derkin on the bench/ledge instead of traditional Merkin)

Mosey around roundabout to Home Depot Corner

Split into 1s and 2s for single count cadence of

Supine Pullups on Bike Rack
Diamond Merkins

Flapjack for total of 2 full sets each x 10

Mosey to end of Home Depot Lot with some Butt Kickers and High Knees

Circle up for Carolina Dry Docks

Mosey back to front of Target

Wall Sits for Recovery

10x Donkey Kicks against the wall, holding the last to go into BTTW

Repeat

Mosey to edge of Target Lot

YHC commenced with spoken word #2

Dan Taylors to 10 (Crowd Pleaser)

Mosey with rubber legs around to back of Gander Mountain

COP with

Merkins
Wheezy Jefferson
Slow Freddy Mercury

Split back into 1s and 2s

One group does Wall Sits while other does:

Run to end of Gander Mtn
Karaoke to end of Gander Mtn

Flapjack

Indian Run all the way around the building for COT and spoken word #3.

Naked Man Moleskine:

YHC put out this little tidbit on twitter after some research: “Steel is most refined metal made from Iron.” A clever play on words (if I do say so myself) on the fact that we are in Steele Creek. This AO has so much to offer and as YHC prepared for the Q, I couldn’t help but draw some parallels, which were shared during the workout.

Out of the different ways that metal can be worked, forging is the best (instead of casting etc.). It actually restructures the grain of the metal, making it tougher and stronger. What we do in the Gloom is like forging. We are getting tougher and stronger. This is the first F (fitness).
A master blacksmith can shape metal into any tool he chooses. God is our master blacksmith, shaping us into tools for his purpose, but smithing requires heat. When God shapes us, it is often through trials. We don’t have to face these trials alone. This is the second F (fellowship).
Lastly, we talk a good bit about Iron Sharpens Iron. An interesting fact about Iron is that its biggest weakness is the propensity to rust. To get around this, metal workers will coat iron with something called a sacrificial anode (Package said this is Zinc, and i will defer to the expert on this). I think it is no coincidence that this is the term used and it can be applied in at least two ways when we think about our Sin as the rust. First Christ is the sacrificial anode that covers us to help make us useful to God. Instead of our Sin being the thing that defines us, it is Christ. Secondly, sacrifice is expected in order for us to really be our best, putting off our selfishness and working for a greater cause. This is the third F (faith)

Still need a name for this AO, so tagging this as “The Fort” till we get a good name.

Announcements:

CAH workout kicking off Feb. 28th

Expansion going on here at Steele Creek as well as new Workout and 3rd F on Tuesdays at Publix/Hardees

Prayers:

PAX on the DL/IR

Listen for our callings to be the tools that God requires

Honor to Serve.

TClap |

C-O-L-D

2015-02-19Leave a comment

QIC: Burgundy
When: 02/19/2015
Pax: Santini, MacGyver, Pusher, Posh, Twister, Crab Cakes
Posted In: Laces In, The Fort

Great turnout given that the weather was 15 degrees at Walter Elisha Park. Thanks to everyone for coming out. Since the high today reached 25 degrees – we did everything related to 25.

25 – Mountain Climbers

25 – Overhead squats

25 – Lunges

25 – Dips

Ran around WEP once

COP

Leap frog up the hill – stopping at the 4th lamp post & bear crawl to the 6th lamp post (the top of the hill)

Russian Roulette – One guy called out an exercise – the rest of the PAX did that exercise while that guy ran to the top of the hill and back – passing the torch to another guy.

Russian Roulette – Each guy called out an ab exercise for 25 reps each

4 minutes of heaven (since we had 4 minutes left) – one exercise for 4 minutes straight

While it was cold and probably miserable it’s nothing compared to what others face in life. Thanks again for the turnout.

TClap |

Building a foundation to weather the twists, weaves and uncomfortable circumstances of life

2015-02-19Leave a comment

QIC: Chicken Hawk
When: 02/19/15
Pax: Mcruff, Change Order, Catfish, Cash, Lil e, Spits, Gears, Minute Man, Dark Helmet, Fun House, Long Shanks, CSPAN, Pebbles, Decible, Gecco, Wheelz, Cake Boss, Beast
Posted In: The Ranch

19 men braved the cold morning even though it was much more balmy than forecast. By my calculation the temperature was more than 50% warmer than forecast (13 vs. 8). It was an honor to lead the PAX through a series of twists, weaves and sprints. Fortunately the cold only last for about 5 minutes and it was quickly forgotten!!

Message:

What is your Foundation in life? What defines you, where do you put your hope, how do you define accomplishment?

Is it Career success, Physical abilities, your Bank account / retirement savings, Family, house, kids? What happens to your life when one of these areas fail?

Only one foundation will weather the storms and that is a foundation that is rooted in Christ through a relationship with him through prayer, reading his word and being obedient to him. Marinate on Luke 6: 46-49. The challenge is to add more ingredients from the Word of God to your Foundation and less ingredients from this world.

THE THANG!

Warm up with a TWIST… On cadence count change do burpee/bomb jack/squat jump

100 ssh/ burpee

60 climbers/ bomb jack

75 Moroccan night club/ squat jump

Mosey to wall for wall sit with air press and balls to wall with leg jack. Rinse and repeat

The weave (space in a line 5 yard apart and run through the rotation). Pax does exercise while getting through the rotation. Depending on size of pax split 3 different lines. (Carolina dry docks, squats, lunges)

Mosey to smaller parking lot

Partner Wind sprints – 50 burpees while partners alternate between wind sprints burpees.

Effective even if in a little bit of compromising and uncomfortable position… Partner push up and squat. Holding legs partner 1 does 10 push-ups then partner 2 does 10 squats. Then switch and repeat at 15 reps each.

More Wind sprints backwards, forward and side ways.

Finish with a round of Mary

50 lbc

20 hi lo slow flutter

20 cbl

20 hello dolly

Boat and canoes lead by Decibel

AYE!

TClap |