You getting Chesty with Me?



Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.

SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC


SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic

Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate

Repeat set 1, 8 reps ic
Set 2×8

The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.


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Kettlebell Flush Draw

Cherry Pickers
Imperial walkers

Play Some Cards – split deck from 2 to 7’s (lo’s) and 8 to A’s (hi’s)

Round 1:
Spades (hi) – lawnmower pulls, right arm
Clubs (hi) – lawnmowers pulls, left arm
Diamonds (hi) – Shoulder press, right arm
Hearts (hi) – Shoulder press, left arm
Jokers = 5 Burpees

Round 2:
Spades (lo) – shoulder pulls, right arm
Clubs (lo) – shoulder pulls, left arm
Diamonds (lo) – Shoulder extensions, right arm
Hearts (lo) – Shoulder extensions, left arm
Jokers = 5 Burpees

Round 3 (whole deck):
Spades = Swings
Clubs = Goblet Squats
Diamonds = Curls
Hearts = Rest/Count/Stretch
Jokers = 5 Burpees

May 13
The Armory

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JWOW/Esso Co-Q at The Fort

  • QIC: JWOW, Esso
  • When: 05/11/2019
  • Posted In: The Fort

Seventeen HIM decided to accelerate themselves Saturday morning and posted at WEP for an Esso/JWow tag team Q. After a quick disclaimer, we moseyed down the road.

20 Side Straddle Hops
10 Cherry Pickers
10 Cherry Pickers (back by popular demand)
10 Low Slow Squats
10 Merkins
10 Donkey Kicks
10 Moroccan Night Clubs
We Moseyed down 160 towards the Pike Engineering parking lot. Bear Crawled up the hill to the upper parking lot level.
The Thang:
We did a spinoff of Dora 1-2-3 called Bull Rush 2-3-4 (patent pending). Broke off into groups of three.
–          Partner 1 bull rushes partner two halfway down the parking lot
–          Partner 2 bull rushes partner 1 back
–          Partner 3 does 200 Merkins, 300 Sqauts, 400 LBCs
–           This is a rotation between the three PAX until all of the all 2-3-4’s are done

This took every bit of 30 minutes and then the pain torch was handed over to Esso.


Set Counts: 20/15/10/5
Bat Wings
– Forward arm circles, IC hold
– Backward arm circles, IC hold
– Seal claps, IC hold
– Overhead claps, IC
Broad jumps, Sprint back
– Russian Dips, IC (leg kicks)
– Low country crab, IC (face up)
– Dips, IC
Bear Crawl, Sprint back
– Merkins, IC
– Tplanks, IC (right arm up, left arm up)
– Carolina Dry Docks, IC
– Planks, 10 ct / 6 in 10 ct / plank 10 ct
10 Burpees
Meeting: creates accountability, in faith, in fitness, in everything

Name o Rama

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A buffalo saucy WO

  • QIC: Trucker
  • When: 05/17/2019
  • Posted In: The Swamp

It’s been a while since I posted, as well as Q’d the Swamp and since the Site Q is a transplant from Buffalo and I just flew home from my work assignment in Buffalo, I couldn’t disappoint the PAX. Taking a bite out of the recent GoRuck DSM HTL event, I figured we would challenge each other to a saucy WO. Plus, I needed to workoff all the great craft beers from Buffalo (bypassed wings this time).

The Thang:

mossy to waterfountain: COP consisted of SSH, Windmills, IW, squats, Moroccan nightclubs, and merkins.

Partnered up for a 50/50 WO x5 rounds. For the DSM we used rucks, for the Swamp, we changed it up some. Each partner was to do 50 reps each of the exercise (if one PAX was stronger in one they could do more while the other did less). There was 3 exercises, 50 reps each, then ran the length of the parking lot and repeated 5xs.

50 merkins, 50 squats, 50 CCD

After the fourth round, the Q realized that we wouldn’t get through the weinke so  called for a switzer and mossy over to CVS to the railings. At that point realized the railings had multiple horizontal bars that would prohibit reverse pull ups 🙁

So finished the 5th round of the 50/50. Conducted a 5 minute round of Abs, mossy to AO for another 3 minutes of Abs.  At the end, 250 reps of each….good luck washing your hair!

T-Claps to Cha-Ching for allowing me to Q!

Lost video of PAX…sorry!!!


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Leg Day at The Hive – Friday, May 17th

12 men joined YHC at the Hive to make a baker’s dozen of PAX ready for a kettlebell beatdown.


  • mosey around the parking lot
  • 25 side straddle hops
  • 5 burpees OYO
  • 11 windmills
  • 5 burpees OYO
  • 10 peter parkers
  • 10 parker peters
  • 10 4 count mountain climbers
  • mosey back to bells

The Thang

Pax lined up on one side of the parking lot. Will do a series of 4 exercises, run at 75% speed to the other side of the lot for another series of exercises, then sprint back to start to rinse and repeat.

First set 

  • Side 1
    • 10 single arm thrusters – each arm
    • 10 overhead lunges – each leg
    • 10 goblet squats
    • 10 kettlebell swings
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Second set

  • Side 1
    • 10 snatches – each arm
    • 10 sumo high pulls
    • 10 single arm rows – each arm
    • 10 overhead press
  • Side 2
    • 10 big boy sit ups
    • 10 burpees

Rinse & repeat x 3

Extra credit

  • 25 LBCs
  • Captain Thor to 3×12


  • Convergence


  • marriages
  • churches
  • personal issues
  • travel
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I’m your huckleberry…

A little background for any historian looking for minutia about May of 2019…  A couple weeks ago, our very own Nasa sent out a call to all the PAX in the Twittersphere to participate with him in the “30 day ab challenge”. Something about wanting to look good for summer.  YHC decided that having having abs (yes, just the word in its plural form) would be a nice change.  Each day HURTS.  They hurt a lot more whenever the Q pulls a favorite bit of pain out of the app to share in the mornings.

When YHC noticed on the Twitty thing that there was a call to Q footloose, I very quickly volunteered (“I’m your huckleberry”), knowing that I could stack the deck in my favor for one day, and one day only… No overlap. But that doesn’t mean easy.

Mosey up the road over to the SE lot of 1st Baptist for
15x SSH

During the set an angry and loud dog appeared. To be good neighbors we moseyed down to the other end of the lot to finish the warm up.

15x Moroccan Night Club
15x Low Slow Squat
15x Calf Raises

Mosey down to the stairs and into the little lot next to Fort Mill Church of God. There’s a very nice retaining wall there that’s great for some moderate step ups.

Everyone paired up for some fun

Partner one does the exercise, person two does the motion for about 20m up and down the lot. Switch and wait for the six before moving on. Everyone kept together very well.
Stationary, motion

  1. Step ups, Bear crawls
  2. Merkins, Toy Soldiers
  3. Lunges, High knees
  4. Pistols R, Butt kickers
  5. Pistols L, butt kickers
  6. Supermans, Bear Crawls
  7. One leg deadlift R (toe touch), Toy Soldiers
  8. One leg deadlift L (toe touch), Toy Soldiers
  9. L elbow, left knee, and right hand on the ground, right leg straight and high, hold until the other PAX gets back from -> high knees
  10. Squats, Butt kickers

We took a rest lap after the supermans and when the circuit was complete.  There looked to be enough time to try for another full circuit, but around # 8, on of the PAX noticed my nice watch, causing YHC to LOOK at said watch, realize how bright it was getting, and we ran back to COT for announcements, prayers, and praises.

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We were blessed with a breath-taking views of the moon settling and the sun rising. What a great way to start the day! YHC posted a whole two minutes early to prove the Twitter mumble – chatterers wrong. LOL. Each #HIM shared their struggles in COT. Our discussion gave us a common lesson learned: limit our time with electronic devices. Electronic devices are consuming our time and driving our behaviors. The same goes for our children.

The Thang:

Mosey to the playground near Sugar Creek Elementary

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), Clappers (15x)

Mosey to the JROTC Building: Jacobs Ladder with burpees at the bottom, pull ups at the top 9x

Mosey to the parking lot: Burpee Broad Jumps 30 yards and then run to the end of the parking lot and back 2x. One round of Wind Sprints.

Mosey to Sugar Creek Elementary: Balls to the wall, People’s Chair 3x


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 time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Be intentional with your family by studying and serving them. Identify and address the needs of your wife and children.

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Tempo Run at Tempo

We ran the Carowoods loop, 5.25 miles. Nice course for a tempo run – it is  mostly flat so you can open it up so to speak and maintain a good pace throughout. Spud and Decibel joined us for COT. After so much rucking it felt good to stretch the legs out with my running mates. Thanks Gekko for the opportunity to lead.


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600M Shoulder Shredder at Pantheon

GREAT morning!! Take advantage of the May chill. A month from now we will be far from it.

No FNGs, disclaimer was said and off we went.

Ran around the short loop of the parking lot to warm up and to the non-residential side of the school for the COP:

20 or so of each:
* Windmills
* Imperial Walker
* Hillbilly Walker
* A little Broga

Then we went back to the front of the school where YHC had set up the main event.
What did these two numbers mean to me? That’s what I asked on Twitter the day before.
The large oval-ish drive that starts at the student drop-off area at the front of the school and proceed all the way around the field out front and back is about 600m long. Then I had set up 6 work stations of cones w labels that detailed an exercise to do, then a means to transition to the next cone. That’s 100 meters roughly from station to station.  First station is right by the school near the baseball field, then proceed clockwise all the way around.

Stations are as follows:
Station / Exercise / Transition to Next
1 / 25 Merkins / Burpee broad jump
2 / 25 4ct Flutter / Lt Dan
3 / 25 Reverse Crunch / Bear Crawl
4 / 25 Merkins / Run
5 / 25 4 ct Flutter / Bear Crawl
6  / 25 Reverse Crunch / Lt Dan

A lot of bear crawls and Lt Dans!!  We finished with almost 10 minutes left. Next time I’ll up the exercise count from 25 to 50. I did not want to start another loop so we went to the posts along the student drop off for  2 rounds of BTTW-to-burpee, and people’s chairs – to – burpee. Then a short jog around the lot to COT.

Everyone did great. Shoulders are kinda smoked. Great discussions during the WOD. See below.

Announcements / P&P:
* Read your newsletter, get involved!
* Remembrance workout in honor of Badger at Golden Corral coming up
* Cannoli run/ruck on 5/18
* Convergence 5/24
* F3 Dads/kids at the Deep on 5/25
* Prayers for Bear’s mother in law as she fights cancer
* Prayers for Router’s M
* Prayers  for injured PAX, marriages

Mental Health Awareness Month – My Story

May is Mental Health Awareness month, with the purpose of bringing mental health in all aspects out in the open, drive support, find cures/treatments, and open minds. During the first half of the workout, when I had breath, I started sharing with the PAX something that has recently and directly affected me and my immediate family I am responsible for here in Fort Mill. I have a sister who, for 30 years, has fought depression and still is. I have friends who live with it as well. I have a friend who is bipolar. Mental health issues have been in my life for some time, I am no stranger to them.

But this new development hits even closer to home now. My older son, who is now 10, has been diagnosed with ADHD since 1st grade. We got him the help and meds he needs and all was well.  But over the past year we noted some changes in him. Not just pre-puberty or a 10yr old boy being a 10yr old boy, but some of the previous diagnoses were being amplified, as well as some new concerns. To most people he is a normal boy but in certain situations our concerns became evident. He’s an incredibly intelligent boy but his grades were way off, and some behaviors were concerning. After several months of doctor visits, questionnaires, testing, and so forth we found that he is now on the Autism spectrum, diagnosed with Asperger’s Syndrome. We were really not too surprised, and by no means disappointed or mad or what not. It’s NOT about us as parents, that our child is ‘defective’ or ‘broken’ or ‘abnormal’ as some parents would possibly feel when they hear the diagnosis.  To most others who first meet him he seems like a normal boy – active, chatty, but a little socially awkward (just like his dad). Because he is. He just processes info, reacts to input, and shows emotion a little differently than others. What the diagnosis meant is that he will get the help he needs when he transitions to middle school next year. He won’t be in special ed classes, he won’t be set aside from the others or what not as most parents fear about. He will be in a normal class but will have his own ‘personal assistant’ of sorts. All of this came from months of effort by many, including us.

But my main point is not my personal plight or that of my son. It’s that it took so long to get to where we are now, with answers and a plan to get him on a path for better success in life however it is defined. In the US there are over 1.1 MILLION physicians and growing. They are everywhere. They fill up their own phone book (millennials may have to google what a phone book is). But there are only roughly  28,000 psychiatrists and 106,000 psychologists in the US. And that number is declining as the number of registered psychiatrists that are retiring is more than new ones to replace them. That’s almost 9:1 ratio, which is unacceptable, and to me is VERY indicative of our view, culturally, towards mental health. What that also means, and what we experienced first hand, is when you have a need for mental health diagnosis, treatment, and support – it is not easy to find. It is not as readily available as the minute clinics inside every CVS and Target, not as readily available as the Ortho treatment centers or family care centers that are everywhere. Seeking help is a long, arduous process that you have to push, drive. If you break an arm, in most suburban environments help is less than 10 minutes away on average. But if you are suffering depression or show signs of mental trauma, your options are few and they are often over-booked. Why is that? Why isn’t anyone concerned as they should be?

Mental health is just as important as physical health. Period. Unfortunately many do not see it that way. It is still in the shadows in this country in my opinion. It’s getting better, but still has a long way to go. When the average person hears ‘mental health (issues)’ they think looney bin, straight jackets, problem people/children, crazy people, warped minds, and just general problems they do not want to understand, deal with, or be exposed to in their warm, comfy cocoon of a life they’ve made. Because hey, it does not affect them right? Mental health issues are more prevalent that one may think, but they still have a stigma associated with them. Birds of a feather flock together is the old saying. It is a quite true and very simplistic statement about human sociology, human nature. Those in the mental health struggle feel they cannot be part of the “normal”, average flock. That is the burden they bear, but it is also the burden placed upon them as well. That has to change.

The only way to break that stigma, to bring things out of the shadows, is to be open with the struggle, be open-minded about the struggles, and to educate and enlighten for fear tends to be bred from the unknown. People in the struggle cannot feel ashamed or scared to talk about it. People in their lives need to learn that they need to be the non-judgmental, fearless support system they can be. Society in general needs to demand more access to diagnosis, treatment, and support. If we can change a culture over time to – view cigarettes as a health hazard and not a cool stress relief; to view great white sharks as an endangered species that need to be protected instead of slaughtered like Jaws monsters; to be more mindful of our resources and impact to our earth; and to value diversity and the differences in each other – then why can’t we change the culture to a one more empathetic, understanding, and open towards those in the mental health struggle?

We need to break the stigma.
Be open.
Be open minded.
Be the change.

Thanks for the opportunity to lead.


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Escalators and Sprints – What a joy!

Poop Deck

We had 14 HIM at the Poop Deck this morning on a chilly, but beautiful morning. We started with a mosey around the parking lot (little did they know this would be included in the workout).

Warm Up
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 25 IC
Sun Gods – 10 IC then Reverse IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Diamond Merkin – 10 IC
Parker Peter – 15 IC
Parker Peter – 15 IC


Round 1: 10 Burpees  / Lap around the entire parking lot = 1.5 of a mile
Round 2: 10 Burpees / 20 Merkins / lap around the entire parking lot
Round 3: 10 Burpees / 20 Merkins / 30 Squat Jumps / lap around the entire parking lot
Round 4: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / lap around the entire parking lot
Round 5: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / 50 Carolina Dry Docks / lap around the entire parking lot.

After the escalator we had about 10 minutes remaining. To keep the heartbeat going I decided on Sprints.

One PAX would call out an exercise where we would perform that exercise until the person says ‘Go.” Each pax would then sprint to the light pole and sprint back where another person would call out a second exercise and so forth. We did this six times.

Circle of Trust
Some of our pax are participating in the Savage Race and Cannoli Run May 18.

F3 Dads Event in Lake Wylie at Oak Ridge Middle on Saturday, May 25 beginning at 6:30 p.m.

Prayers for those that are sick and/or injured.

Prayers for Duck Dynasty who is traveling today.

I enjoyed the opportunity to lead. I hope you all were able to burn a lot of calories this morning!

Sean Corcoran (RADAR)

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