11 PAX filled the parking lot at Tega Cay Elementary School on a frigid #recordbreaker of a morning.  They were greeted with the smooth and dulcet tones of Metallica belting out the live version of “For Whom The Bell Tolls” (on repeat, mind you- its a short song, cant have it fade out while I’m setting the stage..#veteranmove)

Gather up.  Double fist bumps around, general pump ups, abbr. disclaimer (no FNGs).

BOM: Talk mental toughness. When preparing for today’s #beatdown, the theme of mental toughness kept reoccurring in my brain.  What does it mean in sports, what does in mean in life?  The combination of today’s natural elements and intensity of workout would test our mettle, our resolve, and our mental toughness.   Interesting article that weaves mental toughness together with relating to leadership below.  I focused on Principle 2:   Mental Toughness In The Gym (#gloom) Correlates To Mental Toughness In Life.  “You don’t become successful at anything by letting your foot off of the gas pedal when the going gets tough.  This includes the gym, your marriage, and your business”. 

http://www.bensternleadership.com/2012/07/30/leadership-thoughts-on-mental-toughness/

With an AYE! 11 strong- took off…

1 mile fast run through neighborhood to stairs. Plank for #six.

6 flights of stairs/landings. Alternate forward and reverse bear crawl with each flight.

50 flutter kicks at each landing- 300 ttl. (double count COP style) Winner for #mumblechatter today

Plank for #six at top. Small set of stretches and Mountain Climbers until 6 arrives

Fast run to Stadium

Stadium has ground level and 4 ascending hill/landings. PAX will do exercise, switch, run up hill to next landing with block and begin next exercise.  Due to #strong turnout-  6 cinderblocks for 11 ppl. PAX to pair off and trail partner throughout exercise. Partner does SSH while waiting.

G Level: 10 Cinder Block Burpee.#mumblechatter here and will no doubt be added to the repertoire.

Level 1:  10 CB curls

Level 2:  20 CB shoulder press

Level 3:  30 CB rows

Level 4:  40 CB squat

Rinse/Repeat

NMM:

I was inspired by the turnout for today’s Black Diamond.  Great work, Men!  Today we scratched the surface but nowhere near the potential of TCES as an AO site.  Lots of opportunity for #pain.  Particularly the back steps- next time, gents, we will plank walk down the steps.  Bear crawl forward didn’t cut it for me.  Reverse bear crawl up stairs however, is another story.  I have other ideas for the #stadium too.

Announcements

Joe Davis this weekend- 10k race warmups- 7:30am down by soccer fields at Baxter Y.  Alcatraz still open- mainly because @funhouse won’t run.

Prayers for homeless and those with out shelter during this cold spell.  We are a fortunate group.  At the time of writing this BB- @cakeboss has pre-blasted a hat and glove drive.  Check twitter and f3nation.com.

It was an honor- L&R

PAX

Local Fort Mill Ministries, SON (Serving Our Neighbors) is requesting immediate donation for Hats, Gloves and Coats for adult Men and Women. These are for local homeless in our community and immediate area of Fort Mill.

http://www.fortmilltimes.com/2015/01/07/3959553_ministry-asks-for-gloves-coats.html?sp=/99/231/&rh=1

I am altering the request from Coats to Hoodies as it would be good to hit up Wal-Mart, Kmart, Sam’s or BJ’s for some inexpensive Hats, Gloves and Hoodies. If you have lightly used items, they work as well. No nasty stuff!!

Hoodies are diverse and keep bodies warm and I’d rather provide multi use items that don’t cost a ton in such a short request time. If you want to donate coats, by all means, bring em!!!

Here is the Mission:

1. Pick up whatever you can, WInter Hats, Gloves and/or Hoodies (Coat)
2. Bring to AO of choice ASAP
3. Q’s or someone that can collect and filter up to Cake Boss
4. Cake Boss to pickup & deliver for next 2 weeks daily if possible.

We will do this up until the Indianland Convergence 1/24!

Ideally we will collect enough in 2 weeks that will carry them over till next fall/winter.

Any Questions, reach out to Cake Boss!

Aye!

8 Brave men looking for #NoCardio came out to the newest workout put on by Indian Land or should I say The Fort so I don’t scare to many PAX away. Tried to bring a few more bodies last second by shooting a tweet out warning the dangers of a CSPAN workout but failed. His grip is to strong

The Thang:

Started out with a mosey to the Half tennis court where we bagman the pain (Only cardio of the day and that is just because it was better lighting over there so I could read my weinke)

Warmed up with a few Moroccan Night Clubs and Windmills and got at it

Shoulder to shoulder press was first on the list (Shoulder sand bag and move from one shoulder to the other fully extending arms over head)

Side lunges while sandbag is on your back

Bent over Rows (Back straight, pull sand bag to chest)

Rotational Snatch (Make sure to engage the core)

Over head press

High Pull (Engage the whole body including the calves)

Clean & Press

Shoveling (Engage core and swing sand bag from side to side rotating body)

Good Morning

Sand bag sit up

Rinse and repeat with a few more reps than the first time to make sure we couldn’t use our arms at all today

With a few min left we decided to try a few new moves to work on the core a little more but failed miserably in completing

made it back to COT with just enough time to find out where everyone was raised, announcements, and prayer

26 strong men came out for a no burpees push yourself fest.

The Thang:

Started out with one of the longest indian runs of my life but good thing because that kept it at a reasonable pace

Warm up:

Emperial Walkers

SSH

Windmill

Putin (Mason Twist)

Hitler (Lying on back, feet on ground rotate core to touch each heel)

Mosey to Parking lot

Lunge half way flapjack and lunge backward to end of parking lot

Jog back to starting spot

backwards run to end of parking lot

SSH while we wait for the poor guy showing up for work early to make it inside

Mosey to the hill

partner up

While partner A runs to top of the hill and back Partner B is doing Squats

Then flapjack and Partner B runs and A does Squats

Followed by more running and Mercans and Lunges

Thought we had enough of the hill but we took one last trip up and back for good luck

Mosey to parking lot and prepare the sand bags

while pax are doing the wall sit one is moving preplaced sandbags up and down off the wall until they reach the 8th one and return to end of the line

Once everyone completed the sandbag wall we moseyed back to COT for a little more pain before sounds off