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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Tuesday Morning Breakfast Buffet

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The virtual shovel flag was planted and 13 strong showed up under the lights of the Harris Teeter parking lot for another serving at the Golden Corral.

The Thang:

Take three steps and circle up

Warm up stretch of the back and legs

All in cadence:  SSH x 30, squat x 30, IW x 30, Merkin x 5, slow LBC x 50

Around the clock merkins – while in a plank position, move around the numbers of a clock and do that number of merkins at each number.  Alternate diamond, regular, and widearm merkins.

Mosey to the hill by the driving range (can’t believe it’s closed) for Jacob’s ladder to 7 with burpees.

Mosey to the Grace Presby lawn for 40 yd intervals of bear crawls, backwards running, power skips, karoake, crab walks, and a run back to the starting line.

Almost 5 minutes of Mary:  Hello Dolly x 25, Freddie Mercury x 25, Russian twist x 20, Low slow .flutter x 15.

Easy jog back to the COT

Moleskin

Great work by the Pax today in perfect, cool. conditions.  The clock merkin drill proved to be too tough for YHC to get through without taking 10 counts.  Gotta keep working on that.   The Fort has done so many variations of Jacob’s Ladder that a Q call of Jacob’s ladder to 7 with burpees still prompts 20 questions from the Pax on what to do.  #Qfrustration.    It was another fine morning and an honor to lead the men of the Fort.

Annnouncements:

Columbia Mud Run on April 12 – pay your $40 for the bus and don’t forget sign the waiver.

Rock Hill expansion on May 3,  Paint Ball on April 5 (Palmetto Paint Ball -Team WWL vs Team Crab Cakes)  Fort Mill Care Center needs help unloading boxes on Friday around noon, April 11.

Prayers for Bill Chepul (brother of Pete and John from Area 51) who is battling brain cancer.

 

 

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We survived “The Big Nasty” and knocked out the shadowman!

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14 PAX posted at WEP for a boxing bout with the shadowman.  Last Saturday Santini introduced us to the shadowman and challenged us to not live in the shadows of our bodies but to live the way god intended us to live.  Be Strong, Be Courageous, Be Bold!  Dont hang back in the shadows.  Well this morning we were here to knock the shadowman out for good.

The Thang:

A Quick COP in the parking lot led by CSPAN consisting of SSH, Imperial Walkers, and Slow Squats.

Mosey 150 yards and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups

Mosey another 150 yards to the WEP red light district  and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups.

Hand off to Audit and mosey through the trails to the longest, steepest hill I could find.  AKA “The Big Nasty”

Partner up:

Round 1: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and rib shots.  FlapJack

Round 2: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and hooks.

Round 3: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing constant upper cuts.

Round 4: Each partner did 4 hill sprints with 5 merkins at the top of each one rotating after each hill sprint.  When it wasnt your turn to hill sprint you were doing burpees.

Mosey back to WEP parking lot and circle up for the final knock out punch.

1 minute of jabs and uppercuts as fast as you could punch followed by a final right hook to knock out the shadowman for good.

Mosey to COT.

Deuteronomy 31:6

6 Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”

 
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How many times are we going to do curls? What are ZUBAZ?

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10 PAX posted at The Armory for a muscle bound social club by CSPAN. The discussion got sideways with Cable Guy fumes and pajama workout pants from 1990 (Zubaz?). The conversation is of the highest quality at The Armory.

The Thang:               

The theme today was limited running to allow for more exercise.

We did a long walking warm-up around the high quality pavement at FHC stretching and trying to prepare minds and bodies for the week.

Divide lot into 4 corners all these exercise (15, 10, 5 each series)

Corner #2 = Burpee, merkin, Carolina Dry Dock.

Corner #3 = SSH, squat, monkey humper.

Corner #4 = LBC, Freddie Mercury, hello dolly.

Corner #1 = Kettle Bell Station = curls on every change over, two hand tri, squats, figure 8, halo, around waist, around ankles, plank rows, started out high reps and transitioned to slow sets of 5. Strange how slow counts create such soreness…we made 3 circuits.

Circle up for AB Lab Pro

Naked Man Moleskin

Stay in tune with the weekly email from THE FORT

Wednesday at NAFO

Chicken & Wisdom Friday Morning at Eternal offices (park at Zackbys)

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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Workout Dujour – Sponsored by Digiorno

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Twelve men avoided the temptation of fartsacking and were awarded with a heavy dose of merkins and a lower body beatdown in perfect Alcatraz conditions.

The Thang:  White Lightning on Q

Mosey to the Tennis Courts

SSH x 50 / 10 Merkins – IW x 20 / 10 Merkins – Slow Squats x 20 / 10 Merkins – CDD’s x 10 / 10 Merkins – Mtn. Climbers x 15 / 10 Merkins

Split into opposite corners of the courts:

Lunge Walk to Corner / 10 Merkins – High Knees to Corner / 10 Merkins – Lunge Walk to Corner / 10 Merkins – Butt Kickers to Corner / 10 Merkins – Windmills x 15 / 10 Merkins

Partner up: Partner 1 – Suicides – Partner 2 – Plank Punches x 3

Bear Crawl across courts / Run back / Reverse Bear Crawl / Run Back

Plank O’Rama and 50 LBC’s

Handoff to Jekyll:

Sneaky Lunge down / Run back – Ski Twists 60 seconds – Squat Walk / Run Back – Monster Truck Tire Jump / Run Back – Apollo Ohno x 20 each leg – Rinse and Repeat

Superman 30 seconds – 20 LBC – Superman 30 seconds – Hello Dolly – 100 LBC’s

40 Bomb Jacks intermingled throughout – The PAX kept finding “Wet Spots”

Moleskin:

Many excuses could have been made to fartsack this morning.  However, these men decided to push themselves as well as each other and continue to strengthen our bodies and our friendships.  As always, it is an honor to help lead a group of men that push each other to be stronger physically and spiritually.

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The Fort: The Fall of Shadowman…

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18 Pax posted in the damp gloom for a soccer field smack down amidst rain and a random 5k competing for the park.

Moleskin:

At the conclusion of the workout, Santini discussed the idea of our shadow.  Thinking about the shadows our lives cast and how we are called to not live in a shadow of who we are as men, but filled with purpose and passion, locked cocked and ready to rock for impact in our communities.  Step out of the shadow of who you are as a man and live out loud in your authentic self on task and on mission.  Death to Shadowman.

The Thang:

MacGyver on Q:  Mosey to COP, SSH, Merkin, Slow Squat sequence.  Mosey to Soccer field for Station sweat party.  5, 10, 15 sequence and then decending of the following at 3 stations.  Station 1: Burpees, Wide Arm Merkins, Carolina Dry Docks.   Station 2:  Squats, Jumping lunges, Bomb Jacks.  STation 3:  LBC, Flutter, Freddy Mercury.

Santini on Q:  SSH 25, Mountain Climber 25, Alternate and repeat.  Line up for Defensive Back Drills:  Back pedal 15 yards, run forward 15 sprint to hash mark 50 yards.  Repeat 3 Times.  Back for SSH 50 sequence.  Mosey to other side.  SSH 25.  Defensive back drills repeat other side.  Plank, alternate plank on Tetrus exercise 50 yards with bear crawl/alternate.  Respect for Hard Drive Spartan Race completion.  Low crawl 50.  AYE!  Complete with 110 SSH marathon and reminder on the extra 10% (special request by Audit).  I’m missing something like 6 inch merkins on something but you get the gist.

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Game Plan BB: Partiality & Favoritism

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Ten prayer warriors met this morning to study Chapter 2.

This chapter provides us with guidance regarding partiality and favoritism.

The PAX discussed the following takeaways from today’s readings.

—————————————————————————————————————————

James 2:1-4 ~ My brothers, show no partiality as you hold the faith in our Lord Jesus Christ, the Lord of glory.

Takeaways:

– Partiality insults people who are made in God’s image and shows a lack of mercy to the less fortunate.

– By honoring someone because of their riches, we are making appearance more important than character.

– Be mindful of how you treat others and refrain from showing favoritism.

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James 2:10 ~ For whoever keeps the whole law but fails in one point has become accountable for all of it.

 Takeaways:

– Christians are saved by God’s grace but this verse is not an excuse to sin recklessly.

– Ask Him for for forgiveness and demonstrate your faith through good works.

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Please visit http://www.biblegateway.com/passage/?search=james+2&version=ESV.

Have a great weekend and prepare your minds/hearts to continue our study of James next Friday.

~ Deacon

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Laces In/Out – For Whom the Bell Tolls

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To Whom the Bell Tolls!

The PAX gathered on this cool Thursday morning with grumblings of the winter that never ends.

Laces out crew took off for their run through Ft Mill and the Laces in group jogged into the gloom for a bakery beat down.

Repeat had a battle with his alarm Clock and the alarm clock won. So YHC cooked up a beat down on the fly and nothing is better testing the mind and body simultaneously.

The Thang:

Light Jog to the Red light district of WEP.

COP:

SSH x 20

IW x 20

Mtn Climbers X 10

Slow Squat x 15

Mtn Climbers x 10

Line Up on Tree:

Shuffle half distance to sign, turn and sprint to sign

Rinse & Repeat

Karoke half distance to sign, turn and sprint to sign

Rinse & Repeat

Lunge Walk half distance to sign, sprint to sign

Rinse & Repeat

3pt Stance with full sprint to sign

Rinse & Repeat

Mosey to Playground:

Partner Up

#1-Lap #2-Pullups Flapjack

Plank – 10 merkins in cadence

#1-Lap #2-Dips Flapjack

Plank – 10 wide arm merkins in cadence

#1-Lap #2-Step Ups Flapjack Rinse & Repeat

Plank – 10 diamond merkins in cadence

Mosey to Large Hill:

Partners

#1 Sprint to top and back #2 LBC’s Flapjack

#1 Bear Crawl 20 yards then Sprint to top and back #2 LBC’s Flapjack

#1 Bear Crawl 20 yards then Sprint to top 5 burpees and back #2 LBC’s Flapjack

Mosey to Stairway to Heaven Hill: Partners

#1 Run up hill, stop at each light pole for 5 merkins (5poles) #2 Squats Flapjack

COP:

Holly Dolly /  Rosalita / IW / Superman / Para shoot

COT:

18 PAX worked hard this morning.

Plenty of announcements:

  • 3rd F Fridays Chickfilet 6am
  • April 4th 3rd F Convergence at Eternal Church (behind Zaxby’s) 6am
  • April 5th Paintball – See WWL or Crab Cakes
  • April 26th Twilight 5K trail Run – Menthol = Q
  • May 3rd Rock Hill Launch….Spread the Word!!

Prayers:

  • Missions trips coming home from Columbia
  • New born premature birth of twins
  • All PAX members and families
  • Leaders of our communities, schools, country for their decisions and choices

 

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