The Coop – Fighting the Opposition

2015-06-29Leave a comment

QIC: Cake Boss
When: 06- 24-2015
Pax: Honey Bee, Huckleberry, Wheelz, Software, Stang, Barry Manilow, Lex Luthor, Scrum, Dark Helmet, Band Camp, Chicken Hawk, Longshanks, Backdraft, Bass O Matic, DD, Skate or Die (FNG), Motor City (FNG), Cake Boss
Posted In: Ring of Fire

Da gloom arrived and so did 18 of The Fort’s finest. It was a muggy humid morn and the suck was about to get real. YHC welcomed 2 FNG’s with the usual disclaimer and I threw out the idea that just when we think we have it all together, there is a force that gets in our way…..an opposition to what we are trying to accomplish. More to come……

The Thang:

Mosey on down to Sugar Creek Elementary for some COP

20 of each SSH, Squats, CCDs, Imperial Walkers, Wind Mills and a mosey to front of school

Bear Crawl/karoke/Bear Crawl/karoke/lunge walk/sprint/lungewalk/sprint

Find some curb for stagger curb merkins – 10 each side in caddence

Mosey to bottom of hill in driveway warm up over- YHC talked about when we are always trying to do the righ thing and face the opposition, who could be our own family, that we need to arm ourselves with the Lord and trust in him. We do this by prayer, being in the word and being obiedient to what he wants us to be not the world expectation. When we do the things God defines and are consistent in them, he walks and talks with us through all opposition. The spiritial warfare is real and we can just be another notch for the evil one or a child of God with eternal life based on the decisions we make, starting with following Christ.

A little hill work: 1s & 2s

1s – bear crawl hill to first level – 1 bomb jack – Sprint to next level – 1 bomb jack……………………..

2s LBC’s until 1s are back – go up to 5 bomb jacks

Mosey to side of school—–

People’s Chair/ Balls to Wall / Merkins Rinse and Repeat

Mosey to back of school for more Hill work

Everyone – Jackobs ladder of Up hill do a 1 burpee bottom of hill 7 carolina dry docks Full Ladder

Mosey to bottom hill facing NAFO

1’s sprint up hill and back, 2’s do merkins – Flap jack

Jailbreak back to COT fro bottom of hill

COT:

The men pushed through as the humity was brutal. Band Camp challenges Longshanks in the Jailbreak and gave him a run, but Longshanks stood tall as Band Camp came close to splashing merlot.

Proud of the 2 FNG’s Skate or Die and Motor City, they pushed through and will be looking for new friends after this sweatfest.

Prayers for everyone’s journey and to be strong against opposition. Take it on but rely on the Lord’s provision in all you do!

Humbled and Honored as always. Great PAX make Great Leaders! Be Christ Centered not World Centered

TClap |

Partner Purse Beatdown at The Armory

2015-06-29Leave a comment

Posted In: Uncategorized

13 PAX ignored the Sunday night Twitter warning – or showed up expecting a Dark Helmet “Moderate” workout. They were, instead, greeted by a Cheddah beat down. Mumble-Chatter started at the first exercise, but quickly subsided as we all struggled to keep out breath.

The Thang:

Warm up lap around the parking lot. Choose a partner with similar size purse. Mosey to first pain station.

Pain Station #1 “The Wall”

Partner 1 Balls 2 Wall while Partner 2 performs KB Swings X25 and switch

Partner 1 Peoples Chair with KB overhead while Partner 2 performs Tricep Ext X50 and switch

Mosey to next station

Pain Station #2 “The Lot”

Double KB overhead press X100 – Partner 1 runs while Partner 2 lifts, and switch until all 100 reps are complete. Plank until 6 is in.

Double KB squat X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in. Bonus 10 Merkins

Double KB curl X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in.

Mosey to next station

Pain Station #3 “The Small Wall”

Partner 1 double KB step-ups X20, Partner 2 merkins X20, and switch.

Rinse & Repeat

Wall plank single arm rows X13 (each side), Upright rows x25

Rinse & Repeat

Mosey to next Station

Pain Station #4 “8 minute abs”

Dealers choice around the circle for favorite ab exercises (all with purses)

Windmills, Hello Dollies, Flutters, LBC’s, Russian Twists, Boat-Canoe, Toe-touches, 60 second V-Sit (May have missed one)

COT

Announcements:

F3 Dads at BOA Stadium July 11th. CAH 7:00 July 3rd, Decible two upcoming charity events (details to follow)

Prayer Requests:

Decible new career, All Pax traveling this week

TClap |

Crucibowl Circuit with a Friend

2015-06-28Leave a comment

QIC: Old Bay and Chicken Hawk
When: 06/27/2015
Pax: Rebel, Transplant, McGyver, Corruption, Airborne, Green Wave, Mainframe, Dark Helmet, Cake Boss, High life, Bernanke, Aqua Lung, WWL, Little E, Sir Topham hat, Dog Pound
Posted In: The Fort

20 PAX enjoyed a stroll in the park and down town for an hour of pain and a little service. PAX #21 still not named was a 40lb sack of sand that represented those in society that don’t fit in, that stay in the shadows because they are not accepted as mainstream. No one usually invests in them emotionally or spiritually. The call to the PAX was to step up and share the burden of carrying the sack and serving a less accepted brother. The call is to go out into or sphere of influence and invest in those that no one else will invest in and accept them and try to influence them in a Godly way.

Mosey 1/3 way around WEP

Dynamic Warm-Up

SSH x30 => Butt Kickers 20 yards
IW (high) x20 => Butt Kickers 20 yards back
Windmills x10 => High Knees 20 yards
Peter Parkers Peters x20 => High Knees 20 yards back
Mtn Climbers x15
Dry Docks x20
LBCs x10

Crucibowl climb/circuit, 5 rounds with increased reps each round (2, 4, 6, 8, 10)

Station #1 – plank jacks
Station #2 – burpees
Station #3 – mountain climbers
Station #4 – bombjacks

Mosey to the Springs complex for some partner wall work

3 wall climbs / PAX CDD
5 wall climbs / PAX CDD
7 wall climbs / PAX CDD
20 count balls to the wall / PAX Merkins
30 count balls to the wall / PAX Merkins

Mosey back to WEP

Partner Tennis ball toss and catch (catch = plank, drop = burpees); continue to move further apart and running sprints after each throw.
Finish with 3 minutes of Mary
- 20 LBC
- 15 Hello Dolly
- 15 Hi Lo Flutter
- 15 Freddie Mercury
- Protractor

TClap |

Will This Ever End

2015-06-28Leave a comment

QIC: White Lightning and Aquaman
When: 6/28/15
Pax: Trucker, Minuteman, Copperfield, Decibel, Cable Guy, Gears, Lugnut, Maximus, Zima, Cerrano, Axl, Mr Clean, Kaiser, Howitzer, and Pugsly (FNG)
Posted In: Alcatraz, The Fort

17 PAX, including 1 FNG, welcome Pugsly, woke up this morning and chose to start their weekend with what felt like a never ending beat down at Alcatraz.

The Thang:

Warm up jog to the tennis courts

SSH x 25 – IW x 20 – Mtn Climber x 20 – Up/Down x 5 – Peter Parker x 15 – Up/Down x 5 – Parker Peter x 10 – Up/Down x 5

Line Up – Lunge Walk across tennis courts / Jog Back – Bear Crawl across courts / Jog Back – Gator Merkin 1/2 way down – Reverse Bear Crawl rest of the way – Flip Flop

Partner Suicides – Suicide / CDD – Suicide / LBC – Suicide / Low Squat

Hand Off to Aquaman

Mosey to Wall – Wall Steps 10/5 – Wall Dips 20/20 – Derkins 20/10

Mosey to Hill – Partner Up – Run Hill / 10 Bomb Jacks x 3

Mosey to Paved Trail – Plank Ladder Up the Hill, to the Glennon Center. PAX Favorite

Find a step – 100 Calf Raises

Mosey back to the hill – Grab your Partner and a Rock

Partner 1 runs to the base of the hIll / Partner 2 Endless Curls – Rinse and Repeat with Tricep Extensions

Mosey to Tee Box for some Mary – LBC’s – Heels to Heaven – Elbow Planks/Knees to Elbows

Half Mile Sprint back to COT

Moleskin:

I left the COT amazed at the impact this group of men is having on each other, our community, and families. YHC is truly blessed to have found a group of High Impact Men that continues to push each other not only physically, but spiritually, and socially as well.

Announcements:

CAH – Need PAX help on 7/3 at the Children’s Attention Home -aka The Justice League. See Chicken Hawk for details.

August 8 7:00 – 11:00 am- Worlds Largest Coffeeteria / Pancake Breakfast fundraiser for PAX serving in Columbia South America – Rock Hill – Applebee’s

September 12 – Camp Care 5K, (and brats).

September 12 – Preemie Fundraiser – Olde Meckelenburg Brewery – See Decible for Details

24 hours of Booty – Cerrano

Prayers:

2.0’s of Pax who are currently serving in Columbia S. America

Decible and Maximus’ wife in their new business venture.

Each of our families and the different struggles that we are dealing with. Truly a blessing to be able to share with each other.

Prayers that the horrible incident in Charleston brings our community, (black and white), closer together.

TClap |

One year in…

2015-06-26Leave a comment

QIC: Hard Drive
When: 6/26/15
Pax: Trucker, Solid State, Rocky Top, Nirvana, Corruption, TPS, Old Bay, Catfish, Bass-O-Matic, Alpine, Barry Manilow, Apache, Lucky Charm, Howitzer, Man-O-War, Twister, Hard Drive
Posted In: Slow Burn

“9 PAX came out for Hard Drive’s VQ as he planted the VSF on a VAO for the inaugural Slow Burn workout, and found out that the term ‘moderate workout’ is a work-in-progress. The tone was set with a few words by Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success.” With that the PAX headed out into the gloom…”

That is the opening paragraph to the first Slow Burn backblast (and my first backblast as Q) back on 6/27/2014. One year later, 17 Pax (including Trucker, the only other pax that was at the Slow Burn launch) came and worked together for an extra-moderate workout.

The Thang:

Mosey to Empire lot for COP:
15 SSH
15 IW
15 Merkins
15 Morrocan Night Clubs in x2
15 Monkey Humpers
15 Slow Sumo Squats
15 MC

Mosey to the front of Baxter Playhouse and partner up
15 Partner Derkins each
15 Partner sit-ups each
15 Partner Picaboo Streets

Bearcrawl to the crosswalk and lungewalk back

Rinse and Repeat partner exercises

Bunnyhop to the crosswalk and sprint back

Rinse and Repeat partner exercises

Stick with your buddy for Partner 100s (one partner runs to far crosswalk and back while other partner does called exercise, flapjack until 100 reps of each complete):
100 Merkins
100 LBCs
100 Squats

Mosey back to Empire lot for some Dealers Choice Mary for 7 minutes.

Line up with partner and platoon run (no, not an Indian Run Twister) back to the #ShovelFlag for COT

Moleskin:
Today’s post was special to me, not only because it was the one-year anniversary for Slow Burn but also my two-year anniversary of my first post. In that time I’ve met a lot of special men and have done a lot of special things (Spartan Race I’m looking at you). I know I don’t have to write a long witness about everything F3 has done for me. You all know. You all have been there.

Today’s theme was about teamwork and leaning on your buddy to help you get better. Slow Burn has been a great success because the region’s pax have consistently been out over the year to make it that way. “Working together is success.” We’ve come full circle.

When it started, Slow Burn was the only Friday workout. Now there are four as our region continues to grow. Moving forward in Year 2 will be Solid State as the new Slow Burn Site Q. I’m very excited that he has accepted the challenge and I cannot think of a better leader. Please join me in supporting him. AYE!

Announcements:
F3 Dads in June
Prayers for Kelly and Candace as they fight cancer.

TClap |

Extended Weighted Lunge Walks Make You Better

2015-06-26Leave a comment

QIC: LugNut
When: 06/26/15
Pax: LongShanks, Wheels, SeaCrest, DogPound, GreenWave, LugNut (QIC)
Posted In: The Hive

5 Brave Men joined YHC in the Gloom to hoist and swing a kettle bell or weight at Fort Mill High School and get better. It is properly called the Hive.

The Thang:

20 SSH IC

20 IW IC

20 Windmills IC

20 Long Slow Squats IC

Run the entire student parking lot and meet back up at the PAD by the Aux Gym for some hoisting and swinging.

First series:

10 Curls/10 overhead tricep extensions/ 10 squat shoulder presses, lunge walk across PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Second Series:

10 figure 8’s with squats/ 10 around the world/ 10 halo’s, lunge walk across the PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Third Series:

On your 6, 10 skull crushers/ 10 bench press, lunge walk across the PAD alternating bell between legs. Then 20 reps each and weight lunge walk, then 30 reps each and weighted lunge walk. Recovery with a lap in the parking lot.

Finale:

Bear Crawl across the PAD and run backwards back to the wall. 20 Moroccan Night Clubs IC assume position for People’s Chair with bell in front and above. Bear crawl across the PAD and run backwards back to the wall for BTTW. Bear crawl across the PAD and run backwards back for another round of People’s Chair.

COT

MoleSkin:

Even though our tax $ are at work at FMHS with a lot of construction this is an excellent AO. Also every Friday morning around 5:45 the Hive is buzzing with activity as the FMHS cheerleaders come in for their conditioning. Thankfully Wheelz was not almost run over like 3 weeks ago.

There is a lot of room to explore on the campus. For any new Q’s, Kbell workouts are the best to start with. Also for the more seasoned Q’s, the site holds a lot of options. In addition, it is convenient as you can still attend Chicken and Wisdom. If you are new to kbell you need to try it (also generally there are extra bells brought by the PAX) Thanks LongShanks for the honor to Q this morning. You also have a sweet shovel flag.

Thank you Wheelz with a strong take out with prayers lifted up for his M’s job interview, SeaCrest’s move across town and LongShanks trip to Aruba.

TClap |

Be Intentional

2015-06-26Leave a comment

QIC: Apache & Deacon
When: 6/27/15
Pax: Peach, Mayhem, Sweeper, Bogey, Double Shot, Lucky Charms, Smiley Face, Italian Job, Posh, Walker, Padre, Burgundy and Payday (brave FNG)
Posted In: Uncategorized

The Thang:

Q: Apache

Mosey to Cherry Park after warm up in parking lot

Run about 1.25 miles then work upper body with clock merkins and alligator crawls

Mosey to the soccer field and do four corners

First set with a 10 count Oyo and second set with Diamond/Double Merkin Burpees/ Wide Arm Merkins/ Mtn Climbers (20x)

Sprint the long distance bear crawl the short distance (2x)

Q: Deacon

Mosey to the hill.

Jacob’s Ladder:

– 7 Mack Tar Jies on the top and Knee Tar Jies on the bottom

– Grab a partner and do wheelbarrows up the hill (2x)

– One partner runs up and down the hill while the other does LBCs. Alternate runners until you complete 200 LBCs

Mosey to the parking lot:

– Crab walk to the end of the parking lot and run back (2x). Do Moroccan Nightclubs when finished

– Bear crawl to the end of the parking lot and run back (2x). Do Moroccan Nightclubs when finished

– Psycho bunny hops to the end of the parking lot and run back (2x). Do Moroccan Nightclubs when finished

Mosey to the benches

– Round 1: Declined CDDs (15x)), Box jumps (15x), Inclined Merkins (15x)

– Round 2: Dips (20x), Steps ups (20x/leg)

Moleskin:

To be a high impact man, you must be intentional with your time. Our time on this planet is very limited and life moves at a fast pace. Respond to the Great Commission by intentionally investing your time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Intentionally serve your family and your community.

Relevant Quotes:

“Impact is never about knowing all the steps ahead, but about taking one intentional step after the other.” ― Bidemi Mark-Mordi
“Living with intention means saying no to the things that aren’t important to us so we can say yes to what matters most.” ― Crystal Paine

TClap |

Plyo Punisher

2015-06-26Leave a comment

QIC: Jekyll
When: 6/26/2015
Pax: Dark helmet, Band Camp, Airbourne, Pebbles, Ringer, One- Niner, Cerrano, Zima, Axl
Posted In: Varsity

Still in its infancy, Varsity was created to be primarily a plyometric, explosive workout focusing on full lower body/legs to improve power. It also implies that this is no JV level work out. Bring your A game or you’ll be sitting on the bench.

Mosey to concrete grid iron. 2 laps: one warm up, 1 AYG

COP:

SSH, Squat, Good Mornings, Wind Mil

Ciabatta (Tabata for those playing at home) 8 exercises: 20 seconds on 10 seconds off. Rinse/Repeat

squat
squat reach jumps
left foot forward squat
right foot forward squat
left foot forward squat with twisting power jump
right food forward squat with twisting power jump
right calf jump (cross formation)
left calf jump (cross formation)

Side line to side line

Toy Soldiers across, butt kickers back
bounding/gap jumps down, high knees back

Frog jump to 15 yrd line, explode AYG to 50 yrd line. Rinse/Repeat

Surfboard (6 inch plank->explode up to surf board crouch). alternate rt/left foot forward. 10 reps
Jump knee tucks 30 seconds
jumping lunges 30 seconds

Rinse/Repeat all 3

Starting block drill: get down in track starting block position. Explode out x10

40 yard dash AYG x10

COT

Great group this morning. Thankful for the baton to lead. No quit for anyone today. Stand outs, per usual, Pebbles and Ringer. 2 month anniversary for Axl. Down 12 lbs. His fitness is stronger as is his mind and heart. Way to go, Axl. T-Claps to #warbaby: Band Camp. #16candles and he hangs with the big dawgs. Good work escaping the #fartsack, video games, and whatever else 16 year olds do to post at 5:15 on summer vacation.

Prayers for Spiderman’s F-I-L, Airbourne’s Columbia bound 2.0, Charleston Strong, closings, and new home life/baby adjustments.

Good luck getting down and up off of the throne this morning.

L&R

Jekyll

TClap |

Unconventional Rodeo at the Ranch

2015-06-25Leave a comment

QIC: Chicken Hawk
When: 06/25/2015
Pax: McGruff, Montelongo (FNG), Spiderman, Chedda, Cable Guy, Barry Manilow, Anchorman, Aquaman,
Posted In: The Ranch

9 Men enjoyed a relatively cool and breezy morning at the Ranch. Just enough Breeze to clear the air (Cable Guy). Welcome to Real Estate tycoon FNG Montelongo!

The message for today was simple, get out in the world, starting in your own house and expanding into the community to spread the Word “so that” we can help remove hatred and spread God’s good news! Together we can change the world.

THE THANG:

COP (soccer field)

– 20 SSH

– 1 Burpees

– 15 CCD

– 2 Burpees

– 15 imperial Walkers

– 3 Burpees

– 10 Merkins

– 4 Burpees

– 15 Peter Parkers

– 5 Burpees

– 15 Parker Peters

– 6 Burpees

– 15 Squats

– 7 Burpees

Indian Run (to bus loop):

Lunge walk

Imperial walkers

Bear crawl

Partner (bus loop): Partner Up and alternate running vs. exercise

Run (merkins)

Backwards run (ccd)

Shuffle (squats)

Mosey to parking lot

Sprints:

Burpees sprints (burpee then jump, repeat across parking lot and back)

Spider-Man crawl out and bomb Jack blast back

Crab soccer – kick the ball in the crab walk position move without the ball in bear crawl

TClap |

Hog & Coyote 2015 – The Fort’s Annual CSAUP Event

2015-06-24Leave a comment

QIC: Pusher, World Wide Leader, CSPAN; Change Order (Ballroom), Jekyl ( Golden Corral), Hard Drive and Assassin (Slow Burn), MacGyver (WEP), Peach (Patriot)
When: 06/20/15
Pax: 75 Iron men from The Fort with guests from Area 51 and two FNGs, welcome MoonBoots and Mamma Jamma
Posted In: Alcatraz, CSAUP, The Fort, The Reservation

The Hog and Coyote Took place on 20, June 2015

The Weinke
Mr. Weinke

The Thang:

75 Iron Men…

…posted to the Ballroom for a beat down with Change Order.

Getting it done at the Ballroom

Mosey… two miles to Golden Corral…

Dawns Army

…enjoy a pain station in time for sunrise…

Feeling unincorporated yet?

…mosey… three miles…
Off your feet

…to post at Slow Burn…

Off your feet

…mosey two miles to post at WEP….

The first bridge...

FEBA, it is finally time to run!

This Armadillo is on!

The Armadillo is awarded to the fastest time between WEP and the Patriot.

Congratulations to FNG – MoonBoots who posted the fastest time.
Flyers Club

Waldo came in next.
MoonBoots

Followed by Red Banjo
Buh duh dirn dirn dirn

Here’s to the #HIMs crazy enough to dream up the Hog and Coyote and the PAX that brought it to life with support and participation.

T-Claps to the support crew.
Mount Up!

Special T-Claps to Mr. Spitz for hydration.
High Quality H2O Right there!

Site Q’s
Ballroom – Change Order
Golden Corral – Jekyl
Slow Burn – Hard Drive and Assassin
WEP – MacGyver

Reported times:
34 min +/-
Moon Boots
Waldo
Red Banjo

Ringer 41:48
Funhouse 43:08
Long Shanks 43:55
Jekyll 48:00
CoPay 51:00
Gears
Maximus
Menthol
Rooney
Pusher
Flat Tire
WWL
Champagne
HoneyBee
Senator Tressell
Zima
Gevier
Minuteman
Transplant
Spiderman
Catfish
Dark Helmet
Barry Manilow
SAW
FNG Mamma Jamma

See the newsletter for links to photos.

TClap |