BACK to basics

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Only 30% chance of rain means 70% chance of being sunny, right?  RIGHT?  Nope.

Alcatraz was first greeted by north of 20 PAX eagerly awaiting the E*CSAUP first annual Hog. (*Extremely)  Truth be told YHC wished he could be in two places at one time.  But with a heavy back work out waiting and more importantly, the M requiring a specific time to be home( camping in the rain, anyone?)- 3 worthy men, escaped the Hog and headed into the gloom.

The Thang

After some words about finding someone mentally to dedicate the run to- if not for them, but for you- to help you get through, Santini took the Conch and warmed up the entire PAX with a “warm up”- SSH X115, IW X50, Squats, Merkins

P1 Wide pull up X 15

P2 Bicep curl X 10

 

P1 Lawnmower X15

P2 21s

 

P1 corncob pullup x15

P2 Concentration curl X10

 

P1 Bent over Row X20

P2 Open arm curl- X10

 

P1 close Gril chin up X15

P2 Static Arm X 10

 

P1 Max rep pull up

P2 cross body curl- max rep

Run around the block

 

Rinse repeat

Sprintorama

Burpeesides, 3, 6, 10, 1

Lunge walk, karaoke,spring home X3

 

Moleskin

Great effort by Badger and Atticus.  small groups can lead to the trap of taking it easy or taking some plays off.  Not for these guys.

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The Coop: Ramp up…Ramp down

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  • QIC: Santini
  • When: 5/28/14
  • Pax: Chicken wing, chicken hawk, cakeboss, crab cakes, package, car bomb, macgyver, boy band, menthol, some guy from caddyshack name that I forgot, cash, assassin, and 2 others (regrets)
  • Posted In: Alcatraz, Ring of Fire, The Fort

Nothing helps the mid week slump like 45 minutes of wind sprints sprinkled in with merkins, squats, burps, and LBCs.  In fact, after 12 hours I’ve done what I can to forget the session; however, I’ll do my best to recap.  Essentially we ran our six’s off.

The thang:

COP:  Warm up 50 SSH, 19 squats, 19 windmills, 30 Squats, 30 Imperial Walkers.

Head to the line:  start with 50% runs, then progress to ramp up runs that start off slow and progress at 5% intervals every 5 yards till you reach full sprint.  Rinse repeat.  I forgot how many we did but as we progressed we did squat sequences, followed by sprints, then 10 OYO merkins, ramp up sprint, then Carolina Dry docks alternating.  Squat sequence was 5 yards of side lateral jumps with 5 squats.  100 yards worth.  Then shift to LBC and CBL series followed by Ramp Down sprints.  Essentially the same but sprint then wind it down to slow run at the end.

Moleskin:  COT concluded with some very heart felt prayer requests and a challenge to bring back the “man in the mirror”  more to come on that.  When you are shaving in the morning, and staring in the mirror, what is that one thing that is inside that you’d say if you took it away in your life, it would be better?  What thing could you add that would make it better?  Try asking that question for 7 days while you are shaving.

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Howdy Partner!

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  • QIC: Jekyll
  • When: 5/27/2014
  • Pax: Cornhole, Spackler(formally Carl), Pusher, Funhouse, Package, Cable Guy, Joel- FNG( sorry Joel- will get your F3 name next time, Decibel, Chicken Wing, Thriller, Photo Bomb, Cash, McGruff, Sea Ray, Nirvana, Jekyll
  • Posted In: Golden Corral

 

16 Pax weary from Memorial Day festivities including but not limited to a Memorial Day Murph workout sauntered up to the Golden Corral buffet seeking redemption from weekend gluttony.

Mosey to back parking lot and circle up for COP warm up

SSH X 30

IW X 30

Moroccan Night Club X 40

Squat X 30

Windmill X 20

The Thang:

YHC discussed the need for partners in our lives.  Find a mentor in life, hold each other accountable, be there to pick them up when they fall or need help, trust in someone else.  In that spirit the instructions were to partner up.  Size does indeed matter as they will be your partner for the entire beatdown.

Fireman carry to first painstation- 100 yrds

Partner set:

Partner 1 in plank position; Partner 2 using P1 as bench.

Merkins: 10

Derkins 10

Dips: 10

Ski Moguls 10

Flapjack.  Rinse/Repeat

Partner run to next pain station-(old skool Three Legged Race style)- 200 yrds.  Communication and coordination key here.  Next time- We will line up and race to next station instead of mosey

Partner Steps ups- 15 each side- this took a little getting used to.

Partner Squats- shoulder to shoulder with partner. 30 squats in cadence with PAX.  This pain station was directly behind food delivery truck which allowed the delivery driver an opportunity to gaze and wonder why 16 men were squatting in choreographic harmony.  Lots of mumble chatter and laughs here as Package concluded we all looked like the ambiguously gay duo (SNL)- “not that that there is anything wrong with that…”(Seinfeld)

Partner Merkins- P1- P2 alternate ascending count of Merkins to 10.  Total Individual Count: 55 merkins each.  Smoked.  Lots of great partner encouragement here to finish and get through.

Fireman carry to next pain station 100 yards

P1 Plank; P2 bunny hops back and forth over partner X 20.

Flapjack.  Rinse/Repeat

Three legged run to next Painstation- 50 yards.

P1 Wall sit; P2 Balls to Wall- 30 seconds

Flapjack. Rinse Repeat

Jailbreak to shovel flag.  Lots of woofing here.  Everyone pretty much toast.  Time for Mary.

V-ups X 12

Hello Dolly X 13

Freddy Mercury: X13

LBC X 20

Partner feet throw- X15

Flapjack

COT

Naked Man Moleskin

Great workout by the PAX this morning.  Wanted to switch it up a bit and by relying on your partner, made a tough workout fun and challenging.  Remember that in life as in our fitness, partner up, find a mentor and  hold someone/be held accountable!

Prayers for Cable Guy’s Father in Law- Jim

Jekyll

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Game Plan – James 4

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  • QIC: Anchor Man
  • When: 05/09/14 - 05/16/14 - 05/23/14
  • Pax: 8-15 Men each Week
  • Posted In: Uncategorized

Anchor Man took the Q for the men at Game Plan for 3 weeks straight of James’ instructions through chapter 4.

There is so much to learn in just a few verses. The men each week got real deep and discussed relavant and tough situations applicable to our lives today. Amazing how the word, written thousands of years ago has so much impact in today’s world. Seems like our “coach” gave us a “gameplan” for life!

James 4

4 You adulterous people![c] Do you not know that friendship with the world is enmity with God? Therefore whoever wishes to be a friend of the world makes himself an enemy of God.

-The choice is ours, to be on God’s team or the World’s team. God want’s us on his team and pursues us, but the choice is ours and the consequesnces.

8 Draw near to God, and he will draw near to you.

-As we become more obiedient, prayer, reading scripture, worship, God draws near to us and the relationship grows stronger.

11 Do not speak evil against one another, brothers.[d] The one who speaks against a brother or judges his brother, speaks evil against the law and judges the law. But if you judge the law, you are not a doer of the law but a judge. 12 There is only one lawgiver and judge, he who is able to save and to destroy. But who are you to judge your neighbor?

-This has a ton of messages in these two verses. We are called to be accountable and held accountable as believers and to believers. However, that means that we love one another and live according to Jesus’ rule, “LOve God and Love your neighbor”. That does not say to judge your neighbor, as we are all sinners and in need of forgiveness. We should be striving to live as Jesus taught us each day.

14 yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.

-Make the most of our time to be in relationship with the Lord, as our time is a mist and if we do not know him now, we will not know him in eternity. Plus, the more we know the Lord now, the fuller our lives will be be while alive here and in eternity.

17 So whoever knows the right thing to do and fails to do it, for him it is sin.

-Do the right thing at all times, even when it is a difficult situation and awkward. Don’t stand on the sideline….GET IN THE GAME!!

 

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The heat is on

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  • QIC: Double D
  • When: 05/27/14
  • Pax: Audit, CSPAN, MacGyver, Airborne, Pebbles, Crab Cakes, One-Niner, Bounty Hunter, Red Banjo, Man o War, Green Wave
  • Posted In: Block Party

12 pax shook off the fartsack monster and the aches from the Memorial Day Murph to post for a Block Party steam bath.

The Thang

COP at launch spot — Mountain climbers, Peter parker, Parker peter, Monkey humpers

Run around WEP path to far corner (across from hill)

Partner up for burpee, bear crawl fest
Partner 1: bear crawl as far as possible toward hill, mark spot run back to get partner
Partner 2: continuous burpees, run with partner back to his spot
Switcheroo across park until both partners reach the hill

Run to playground

Partner 1: Hanging crunches x10
Partner 2: continuous Freddies
Flapjack (3 cycles each)

Plank series
Makhtar N’Dyae x15 (next time maybe Crab Cakes will throw off thought waves of a more pax-friendly nature)

Run to the Double Ds near downtown FM

Line up along wall for 11s — Derkins + dips

Circle up for 11s — Sumo squats + donkey kicks

Run back to Springs parking lot

Suicides across parking lot

Run home

COT

Naked man moleskin

Good work today by a cozy group that grew from 4 to 12 in the last 3 minutes before launch.  The first exercise of the morning was to avoid the 10-count and hit the deck to shake off the effects of a 3-day weekend – well done!

The summer steam is on full blast.  Those winter Lbs should start melting off and the cardio condition should start ramping up.  Be sure to watch the hydration.

Thoughts and prayers are with CSPAN today as he goes under the knife.  Strong performance today for an old guy trying to feel young again before he goes in for surgery.  If you can’t find him at the next workout, just seek out the pax that looks like Joan Rivers or Michael Jackson and you will likely find him.

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The Fort = CSAUPx2 = #TheArmoryF3 & #MemorialDayMurph

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  • QIC: CSPAN & Audit
  • When: 05/26/2014
  • Pax: The Fort's Lt. Michael Murphy Tribute: 1-Niner, Audit, Back Draft, Beacon, Bounty Hunter, Cake Boss, Chicken Hawk, Convoy, CSPAN, Freebird, Iron Horse, Jeckle, Maximus, Rooney, Tatanka, Trucker, White Lightning, WWL. The Fort #TheArmoryF3: 1-Niner, Audit, Back Draft, Boy Band, Cake Boss, Chicken Hawk, CSPAN, Deacon, Freebird, Fun House, Iron Horse, Maximus, McGruff, Senator, Tatanka, Trucker, White Lightning.
  • Posted In: The Armory

The Fort 0515 Memorial Day started with Church turning the parking lot lights off as 18 strong stood at a moment of silence to remember that freedom did not come without many paying the ultimate sacrifice to defend our freedom.

CSPAN on Q:

This morning was a random variety of exercises, few planks, kettle bell lifts, a short run to the wall, dips, step ups, derkins, relay races, bear crawls, couple of laps, and the normal high quality mumbles that makes The Armory legendary.

COP/Mary/Dealers Choice X 10 around the circle once, and a few superstars offered up extra credits.

A quick prayer and PAX dismissed to travel to WEP.

We picked up a couple from Flight Plan and WWL was our mileage master as he trained for Asheville.

Audit on Q for Murph:

1.2 mile run

100 pullups

200 pushups

300 squats

1.2 mile run

ABLAB until everyone finished

Convoy = Lead us in The Pledge of Allegiance.

Quick prayer and a reminder that freedom is not free.

What will you be remember for? make an impact, and leave your legacy.

AYE!

CSPAN over and out

 

 

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Your Doing it to Fast

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  • QIC: Corn Hole and White Lightning
  • When: 05/24/14
  • Pax: Trucker, Sparkplug, McGruff, Funhouse, Matlock, Rydell/FNG, Freebird, Photobomb, Heisman, Cable Guy, Mr Clean
  • Posted In: Alcatraz, The Fort

13 men enjoyed perfect conditions at Alcatraz as they pushed their bodies and each other through this weekends “downpainment”.

Mosey around the grounds

COP:  SSH, Peter Parker, IW, Parker Peter, Mountain Climbers, Low Slow Squat, and the Windmill x 20 each –

Karaoke across the outfield and back.  Lunge Walk halfway across the outfield and jog second 1/2.

Mosey to the Hill for the cardio portion of the workout:

Jacob’s Ladder:  5 Burpees at the top of the hill, 4 at the bottom, 3 at the top, etc. Planked up and waited for the PAX to finish.

Mosey back to the baseball fields and split up.  Group 1: 4 down and backs, (jog down/sprint back), Group 2:  People’s Chair on the dugout x 4

Handoff to Cornhole

Mosey to Cones
Cornhole Special
Foul Line – lunge walks 1st Cone
1st Cone – 10 Bomb Jacks
1st to 2nd – Bear Crawl right with merkins
2nd Cone – 20 Sumo Squats
2nd to 3rd – Bear Crawl forward
3rd Cone – 10 Burpees
3rd to 4th – Bear Crawl backwards
4th Cone – 20 Supermans
4th to 5th – Bear Crawl left with merkins
5th Cone – 20 SSH
5th to 6th – Seal crawl
6th Cone – 20 Mountain Climbers
6th to 7th – Crab walk
7th Cone – Wall sit – till everyone arrives

2nd cone pass – sprint between cones
1st cone – 20 Plank Punches
2nd cone – 20 LBC’s
3rd cone – 20 SSH
4th cone – 20 Merkins
5th cone – 20 Mtn Climbers
6th cone – 10 Burpees
7th cone – Wall Sits

Pyramid

15 Merkins, 15 LBC, 14, 13, etc

Repeat 2nd Cone pass

Pyramid
15 Dips, 15 hello Dolly’s, 14, 13, etc

COP

This group of men continues to grown stronger in so many ways. Continue to headlock new guys and get them to join us.  The physical workouts are great, but that is not what keeps us coming back.  This world will try to tear us down, and we must continue to build each other up and support each other.  YHC is extremely grateful to be associated with a group of men that encourage and sharpen each others bodies and minds

Please keep the PAX’s prayer requests in your thoughts and minds this week.  Prayer is powerful!

On this Memorial Day weekend, don’t forget those that paid the ultimate sacrifice for our freedom.

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The Patriot – Rock Hill’s new AO has a name!

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  • QIC: Peach, Jekyll, Cake Boss
  • When: 05/24/14
  • Pax: Carl, Pulp, FNG-Megatron, Tatonka, Deacon, Pusher, FNG-Jamz, Posh, FNG-Frolic, Red Eye, Mayhem, Itailan Job, Airborne, Chicken Hawk, FNG-Nugent, Cake Boss, Peach, Jekyll, one missing...sorry!
  • Posted In: The Fort

19 PAX came to Rock Hill on this gorgeous Saturday morning and left filled with pride and accomplishment.

The PAX also named this AO “The PATRIOT”, a reference to the movie being filmed in Rock Hill, but also the fact that on this Memorial Day weekend the PAX of Rock Hill AO will remember their fallen brothers and sisters, who give us the freedom to have Fitness, Fellowship and Faith each day of our lives. The true PATRIOTS of our nation honored with an AO! AYE!!

Peach on the Q, his virgin Q, and it was very impressive!

Mosey

25 – Moroccan Night Club

15 – Wind Mills

25 – Mick Jaggers

15 – Hopping Lunges

20 – Imperial Walkers

10 – Diamond Push-ups

10 – Knuckle Push-ups

10 – Hello Dolly

10 – Freddie Mercury

Mosey

10 – Wide Arm Push-ups

10 – Standard Merkins

10 – Flutter Kicks

10 – LBCs

20 – Slow Squats

Mosey

5-4-3-2-1 Burpee Ladder with short sprints between

Cake Boss on the Q:

CB discussed the 3 F’s and the 1st and 2nd F’s have been in full swing during Rock Hill’s first 3 weeks, however the 3rd F is the “dynamite” of F3. It’s what makes this whole thing explode into multiple workouts and 2nd F events.

CB went on to introduce Maximus and his adoption of his daughter. Before going to China, she did not have access to Maximus, did not really know him other than pictures and Skype. Maximus and his M knew their daughter and are willing to do anything for her. After going to China and bringing their daughter home, she now has direct access to Maximus and is his daughter….not adopted daughter, HIS DAUGHTER! She has all rights and LOVE of Maximus and his M as any of their kids.

This is true of God our father and us as adopted children in his family. As believers we have direct access to God and rights to his riches and blessings and we can never lose that, unless we turn our backs on him. He will always be there for us, like Maximus to his daughter.

AYE!!!

Mosey to Parking Lot:

CB explains the counting and why it’s important.

Side Straddle turn and sprint

Side Straddle turn and sprint

Line up in groups of 4

First group lunge walk, then sprint

Pax Squats, next group follows

Plank at end.

Mosey to grass

SSHx20

MerkinsX10

Mosey to Playground

Groups 1&2 Step upsx20

Groups 3&4 SwingAbs

Flap Jack

Plank series

Mtn ClimberX15

Jekyll on Q:

Mosey to Field

Rock throws army crawl length of field.

Partner up with medicine ball (rock).

20 left 20 rt

20 under 20 over.

Tunnel of love. X2.

Jump relay to end of field.

Squat jacks.

30 earned bomb jacks.

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O’Dark Early @ The Coop

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  • QIC: Menthol
  • When: 5/21/2014
  • Pax: Santini, Boy Band, Pebbles, Cash, Sioux, Package, Red Eye, Smuggler, Maximus, Tatonka, Ledger, McGyver, WWL
  • Posted In: Ring of Fire

The Thang:

Mosey to Upper Lot for COP 1.

SSH x 21, Squats x 21, Mtn Climbers x 21, Peter Parkers x 15, Parker Peters x 15, Merkins x 15….in no particular order.

Mosey to Band Parking Lot.

Routine 1…..Lunge 1/4 of Lot, Karaoke 1/4, Lunge 1/4 and Karaoke 1/4….Sprint return.

Routine 2…..Bear Crawl 1/4, Crab Walk 1/4, Bear Crawl 1/4, Crab Walk 1/4…..Rinse & Repeat to Start.

Routine 3…..Karaoke 1 Lap, Karaoke (Opposite) 1 Lap, Sprint back to Line.

Mosey to Playground.

Satellites…….1 Lap & 15 Merkins, 1 Lap & 30 Merkins, 1 Lap & 45 Merkins, 1 Lap & 30 Merkins, 1 Lap & 15 Merkins.  Sore Shoulders.

Mosey to Flag for Ab Lab.

Who knows what we did.  Blacked out for a minute and Decibal took over.

Something about Gravediggers, Putin’s, LBC’s…..all foggy.

Finished with a flurry of SSHs…..100 to be exact.  Crowd pleaser.

Thanks to all the PAX for the prayers and thoughts of Shore while he is down.  He is up walking laps in the Hood today.  Back to school by week’s end.

Thanks again Brothers.

 

 

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Drill Bit Marathon

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  • QIC: Audit
  • When: 05/20/14
  • Pax: Red Banjo, Backdraft, Airborne, McGuyver, Twister, Deacon, Lil E, Green Wave, One Niner
  • Posted In: Block Party

After several PAX ventured to the big city up north to test their endurance at the muthaship, it became apparent that as a whole, The Fort PAX were lacking in that area. CSPAN challenged the Q’s to bring a renewed focus on endurance, so that what we did.

The Thang:

Jog to edge of field for COP

20 x SSH, 20 x IW, 10 x  merkins, 15 x mtn climbers, 20 x windmill, 20 x SSH

With 40 minutes left we gathered for a drill bit Marathon around our 6/10 of a mile track surrounding WEP. We would continuously run around the track for the remaining 40 minutes stopping at 2/10 of a mile post and doing 20 burpees each time around, 40 squats at the 4/10 of a mile post and 60 lbc’s at the 6/10 of a mile post. All 10 PAX were up for the challenge and grinded through 40 minutes of endurance training ending with the COT.

Until next time……….

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