Getting Down To Business

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8 fine PAX showed up for a heavy beat down on a fine Carolina morning at The Coop.  Cake Boss collected a large haul for The Cereal Challenge for The Children’s Attention Home, but we still have some major work to do to reach our 250 box goal.  Let’s finish out strong this Saturday! After some fine camaraderie and the disclaimer that the PAX would be in for a fine workout, the PAX got right to work.

The Thang

Mosey to NW corner parking lot for warmup.

SSH x 20

Windmill x 20

Merkin x 20

Mosey to LAX practice field for Tabata Time! 8 reps, 20s per rep, 10 sec betweens reps.

  1. Burpees
  2. Jump Squats
  3. Merkins
  4. Mountain Climbers
  5. Carolina Dry Docks
  6. Smurf Jacks
  7. Abs (LBC, Freddie Mercury, Long Slow Flutter, Russian Twist) 50s each

We had a surprise fly bye from Lederhosen with a cereal drop off as he was running around Fort Mill at speeds that would make The Flash envious.  After some pain, Cable Guy references, plenty of grunting, and encouragement, the PAX moseyed to the band lot to finish out strong

Partner Up.

Partner 1 to run 200 yard sprint, Partner 2 does Merkins.  Switch.

Partner 2 to run 200 yard sprint, Partner 2 does Bombjacks.

We hit our time limit and moseyed back to COT.

Prayers out to our brother Bill in South Charlotte who is battling brain cancer and to Carter to overcome the repeated earaches he has been experiencing.  Finished out with The Lord’s prayer.

 

 

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It’s a Block Party, not a Pity Party

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12 pax posted at Block Party to expand their lungs and stretch their legs on a pain-filled dash around downtown Fort Mill.

The Thang

Short jog to center of WEP

Warm up routine across park toward Springs buildings — lunge walk, backward lunge walk, walking Imperial walker, karaoke left, karaoke right, squats

Run along 160 to parking lot between Springs buildings —  plank sequence, 15x burpees OYO, Freddie Mercurys

Run to flags at Memorial Park – Sumo squats, Pledge of Allegiance (thanks, CSPAN!)

Run to Confederate Park downtown — People’s chair, 10x wall donkey kicks (rinse and repeat), 15x Hello Dolly

Run to Main Street — curb step ups, backward curb step ups, 10x staggered curb merkins (R/L)

Run to church parking lot on Tom Hall — 10x CCDs, 10x Jumping lunge, 25x Flutter

Run to church steps — Partner up for Sweet Baby Jesus

Run to parking lot near police station — 10x Monkey Humpers (aka The Miley)

Run to playground at Memorial Park — 15x Parker Peters, bear crawl sequence over hills and around playground interspersed w/lunge walk

Run home and follow RB’s lead of burpees OYO until all pax return

COT

Moleskin

The theme today was “No excuses.”  While sitting in the chiropractor’s office late Mon talking through my fitness activity of recent weeks I became disgusted at the long list of excuses — bad weather, work travel, late nights of work, family conflicts, family travel, nagging leg injury, unending sinus issues.  Pathetic!  The cure was locked in already — the chance to Q at Block Party.  Though the Excuse Monster was roaring in my ear at the point my alarm sounded, the opportunity to lead the pax today rallied me.

We sucked in plenty of gloom today and turned up the sweat!  Great job by all — keeping the pace, staying on the move, chattering away the pain and swampy weather.  Better than ground work in the mud at WEP after Monday’s rain!

Don’t forget the cereal challenge — more fiber, less burpees!

 

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All you can eat “Mud” buffet

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11 PAX decided to feast on some “mud” buffet to prepare for the upcoming Mud Run. Before we began, Jekyll shared with us his itinerary for his sales trip through South Carolina and trying to sell wine to residents of Clemson (box wine only please). He also graced us with a showing of how F3 has shed his keg into a might tight 6-pack…. well not really.

The Thang:

Jog around the Teeter parking lot to COP:

Side Straddle Hops = 30x

Slow Squats = 30x

Imperial Walkers = 30x

Mountain Climbers = 20

Mossy to end of parking lot and line up in a line and complete square bearcrawls:

Bear crawl from first island to the second island, side bear crawl to opposite side of far island, backwards bear crawl to beginning island, side bear crawl to opposite side of beginning island.

Lunge walk from first island to the second island, side squat/lunge to opposite side of far island, backwards lunge to beginning island, side squat/lunge to opposite side of beginning island.

Partner up for wheelbarrows to island and back

Mossy to retaining wall:

merkins 15x

derkins 15x

inmerkins (incline pushup) 15x

reverse dips with feet up on top of retaining wall 15x

Rinse repeat for roudn of 10 and round of 5

mossy to side entrance drive:

bombjack hops to fire hydrant, run to Teeter wall for wall sits,

continue down drive with bombjack hops to dumpster, run to Teeter wall for wall sits

Mossy to back of Teeter for Sprint Squares: PAX split into 2 groups – sprint to far island, side shuffle to opposite side of island, spring back to beginning island, side shuffle to opposite side of island (second group planks until first group gets to far island) Rinse and Repeat twice

Abs circle of Pain:

LBC = 30x

Russian Twist = 20

Hi-Low Flutters = 20

Hold at angles = 30 seconds

Hello Dolly = 20x

Mossy to COT

 

Naked Man Moleskin:

T-Claps to all of us who made it out in the gloom. T-Claps to the PAX for bring cereal to the Golden Corral! YHC looks forward to the upcoming Mud Run Saturday and for the strong mental and physical encouragement, this is what F3 is! Aye!

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F3 Dads of The Fort – Pre-Blast

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F3 Dads is coming to WEP starting in June.

What is F3 Dads?  An opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout.

Where and when will this workout take place?  WEP, starting June 7th,  from 9:30 – 10:30, and continuing each Saturday in June.  This will allow the PAX to attend their preferred Saturday workout, enjoy post-workout fellowship, and gather their 2.0’s.

Who can attend?  This is an opportunity for The Pax and their 2.0’s, boy or girl.  There is not an age requirement.  I am guessing that the majority of the kids will be between kindergarten and 7th grade.  This is also a great opportunity to “headlock” men and introduce them to F3.

What will the format of the workouts be?  The workouts will be similar to F3 workouts, but lighter and with kid-friendly exercises / activities.  After warming up there will be more fun exercises / activities such as Relay Races, 2.0 Carries, Scavenger Hunts, etc.  Each F3 Dad workout will end in a COT and prayer.

Looking for Q’s:  If you are interested in helping me Q these workouts please let me know.  Depending on the size and age diversity of the group we might need several Q’s  at each workout.  You can DM on Twitter or email me at WoodyAxton@gmail.com

 

 

 

 

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Groundwork and Partner Carries

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21 strong men from The Fort decided it was time for more Good Livin’ in their lives.

Before we started it was time to remind ourselves before we run through this CSAUP SPEARHEAD  workout that we need to APPRECIATE the blessings and opportunity we have in our lives.  A lot of men and women of our military have sacrificed their lives or bodies and would give ANYTHING to have the chance to do what we do just one more time.

The Thang:

10 Spartan Burpees (Little Baby Jog up the trail)

10 Spartan Burpees (Partner Carries to the triangle – figure it out!)

COP

IW x 10

Merkins x 10

Windmills x 10

Mountain Climbers x 10

Squats x 10

(Partner Carries to the front field)

Warm-up Over.

80 yard Bear Crawls

80 yard Bear Crawls (Crowd Pleaser!)

40 yard Army Crawls

40 yard Army Crawls (Crowd Pleaser!)

Line-up for Over Under

Run it back with Tunnel of Love

Shimmy Shim-Shim

(Partner Carries to other side of the park)

Rugby Sprints x 5

–  LBCs

–  Merkins

–  Freddy Mercury’s

–  Mountain Climbers

–  LBCs

(Mosey to the bottom of the hill)

Jacob’s Ladder x 7 with bear crawls up and 8-count body builders at the top (YHC did not make it)

(Line up facing the park with objective the tree-line on the other side)

Bear Crawl/Army Crawl/Up to the tree-line

(Almost done but a long way from home)

Partner Carries around the trail with 10 Spartan Burpees at the mile markers

Finish at COT

 

Naked Man Moleskin:

That was an intense SPEARHEAD workout and the Pax answered the call every step of the way. YHC viewed most of this workout from the 6 and saw some impressive performances.  T-Claps to Red Banjo who is a freaking machine.  There is nothing that can stop him or even slow him down although he’s never gone up against Sarah Connor so we’ll see.  Big T-Claps to Cobra Kai as the only other man to endure this beatdown with a fully loaded ruck.  T-Claps to CK for also committing himself to a future GORUCK Challenge.  This hopefully gave you a taste of your Welcome Party to come.  T-Claps to WWL for not checking his Twitter feed for the long sleeves and long pants heads up.  That one had to hurt the knees and elbows.  T-Claps to all the Pax for crushing that one.  You guys are stronger than you realize and are an inspiration to YHC!

Finally thanks to Beast for reminding us all to identify our passion and have the courage to follow it!  Aye!

 

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4 Weatherproof Fort Mill Kettlebell Warriors

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The Thang:

Warm-Up 10-15min

Imperial Walkers

Side Strattle Hops

Squats

Merkin

Squats

Merkin

KB Deadlift –

 

Two Handed KB swing (2 min x 3)

One Handed KB swing (1 min x 3)

Workout

KB Merkin

KB High pulls

KB Goblet Squat

KB Over Head Press

Repeat 3x

KB Goblet Lunge/ Break Away Sprint

Repeat 3x

KB Goblet Bunny Hop/

Break Away Sprint Repeat 3x

KB Team Relay Race

DRY OUT & BE THERE TUESDAY

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Because That Was So Easy

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19 men made the decision to push their bodies and each other on an absolute perfect morning at Alcatraz.

The Thang:

Jog around the Runde ballfields, avoiding the freshly chalked baselines.  Stopped for an occasional dose of Side Straddle Hops, Imperial Walkers, Carolina Dry Docks, and Slow Squats.

Mosey to the dugout for the People’s Chair.  Group 1 Light jog to the fence and back.  Group 2 enjoyed the chair.  Continued flap jacking with Karaokes, and Backwards runs.  Did 2 sets picking up the pace on the second.

Mosey to the other field and lined up.  Lunge Walk half the field and Bear Crawl for the other half.

Ab Lab:  45 seconds on and 15 seconds off – LBC’s, Freddy’s, Russian Twists, and Dolly’s.  Rinse and Repeat for 30 seconds on and 15 seconds off.

Hand off to Cornhole and everyone grabbed 2 bricks and didn’t let go until the following was complete.

22 – Plank punches front
20 – Arm Twists
20 – Military Presses
20 – Plank punches sides
20 – Squats w/ overhead press
20 – Curls
20 – lunges w/ overhead press
20 – Standing Tricep extensions
1,2,3,4,5,4,3,2,1 – Jack Webs 1-2
20×2 – Roman chair – punches
20 each side – lunge & reach
10 – Push up releases
Bear crawls
Lunge, kickback, curl, military press
20 SSH

 

Moleskin:

Thanks for the opportunity to lead a great group of men.  The impact that we are making on ourselves, each other, our families, and in our community is truly outstanding.  Lots of announcements including: The Mud Run this coming Saturday, Cereal Collection continues  until next Saturday.  The Fort Mill Care Center’s Mobile Food bank will be at St Phillips on Friday April 11th from 12:30 – 4, heavy lifters needed.  If you are interested in Q’ing, see your site Q.

Keep each other and our families in your prayers this week.

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The (Green) Wave of Pain

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The warm weather brought out a crowd.  It also prompted Package to break out the sleeveless shirt.  Look at the guns baby!

There were two Laces Out groups today.

Group 1 did the Baxter Loop.

Group 2 got lost in Fort Mill on a 6.5 mile excursion lead by The Beast.

Green Wave took the Q for the first time and decided to get in some hill work to help those preparing for the BRR.

The Thang:

We started with walking Imperial walkers followed by lung walks.

Short jog to WEP sign for COP

25 Side straddle hops

25 mountain climbers

25 windmills

20 Merkins

Jog toward downtown to base of hill on back side of government building

11’s Merkins and LBC’c.  Run to church at top of hill.  10 burpees back downhill.

11’s Diamonds and Russian Twists.  Uphill 10 burpees and back.

11’s Wide arm and Freddy Mercury.  Uphill 10 Merkins and back

The hills were alive with the sound of Cable guys cheese intolerance and having to dodge the fast moving delivery trucks.  Either way you did not want to be in the line of fire.

Short jog to brick wall for wall sits and suicides.

Jog back to park for quick ab lab.  7 sets of 10.

COT

Great work out there today guys.  Good to see a look of old faces back out.

Remember Bible Challenge tomorrow at Eternal church

Bring your boxes of cereal.

Saturday for paint ball. Hit up Crab Cakes for more info.

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Cereal Drive Challenge

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The Fort PAX,

Back in the late Fall we did a Food Drive for the Ft Mill Care center. The PAX collected just over 200lbs of food to be donated to the center. Well Done!

We are now going to ask you…..no I Challenge you to step up again in this way.

It will not be a long drawn out food drive, but a precise strategic special operations maneuver just right for men to accomplish.

A CEREAL DRIVE!!

cereal

Beneficiary: The Children’s Attention Home (Home for abused and Neglected kids)

  • The home houses, feeds, clothes and educates 42 kids
  • Kids eat….a lot!
  • They love cereal and not the yucky kind. Seriously…they specifically asked for the Good Stuff we all loved as kids.

Details:

  •  What: Each man to bring 5 boxes of cereal with goal of 250 plus from the PAX (See Challenge)
  • Where: Bring to any workout and turn in to the “Who” pax members
  • When: Now through Saturday April 12, (4/2-4/12)
  • Why: First step in building relationship with Children’s Attention Home
  • Who: Chicken Hawk, Senator Tressel, Cake Boss will collect items

The Challenge:

  • PAX goal is 250 boxes collected (approximately 4 boxes per man)
  • For every box short of 250 the PAX will do 1 burpee
    • For math majors 200 boxes collected – 250 goal = 50 burpees
    • Better 251 plus collects – 250 goal = HAPPY KIDS AND HAPPY PAX!!
    • Peer Pressure is encouraged!

 

Let’s get it done!!

 

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The Coop-Servant vs. Son

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bignasty THE BIG NASTY!! – FNG compliments of McAllister’s

Twelve men gathered at “The Coop” on the fairest day we’ve had in about 5 months.  No rain, no ice, not subfreezing temperatures.  Thank you God!

Before the beat down we offered some encouragement to the PAX talking about the difference between being a servant of God  vs. a Son of God.  God is not looking for us to be his servants by following his rules rather he is looking to be in relationship with us and through that relationship your heart will be changed and his “Will” will naturally flow through you.

Warm Up:  Mosey to the bus parking lot while alternating light jog, high knees, butt kickers, side strattle and Karaoke.

The Thang

20 – SSH

20 – Toy Soldiers

20 – Emperial Walkers

15 – Mountain Climbers

15 – Carolina Dry Docks

10 – Merkins

10 sec hold  of plank at 6 inches

Mosey to the curb in front of the NAFO football stadium alternating light jog, high knees, butt kickers, strattles and Karaokes.

AB LAB

3 rounds – 30 seconds each exercise without feet hitting ground in transition; rest after each round of 6 exercises

–       LBC

–       Freddie Mercury

–       Hi Lo Flutter

–       Hello Dolly

–       Russian Twist

–       Protractor (45 / 10 degrees)

Mosey to the south wing of Sugar Creek Elementary school

WALL OF TERROR!

2 rounds

–       20 wall squats

–       3 Wall climbs (hold at top as long as possible, drop an inch if you can)

–       Wall Sit (approx.. 1 min)

–       5 Derkins w/ feet on wall

Announcements:

–       This Friday at the offices of Eternal Church, guest speaker.  Please come out to support

–       Paintball this Saturday

–       New outreach effort… goal to collect 5 boxes of cereal from each member of the PAX in support of the Rock Hill Children’s Attention Home

–       Anyone feeling lead to engage to help lead our future efforts with the Attention Home please reach out to Chicken Hawk, Cake Boss or Senator Tressel

AYE!

Chicken  Hawk

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