Loopy Loop

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Total of eleven pax for the third installment of Q-swap Thursdays in October.
Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp.
Since Ruby Slippers’ shoulder is on the mend (TAPs), I covered for him today at Laces In.

Disclaimer given and began with some simple stretches.
Warmup: Motivators from 7 (thanks to Tesh for reminding me of a movement I forgot in these Motivators).

Run

Thang: Four corners loop
The routine is explained as: Four corners, cone in each corner, exercises noted on the cone. Will go through these four corners twice to cover a total of eight different exercises.
We do the exercise AMRAP-style for 1 minute
Pax then record the rep count w/ chalk
Pax run to the next cone together as a group
The eight exercises, in order, are:
Burpees
Squats
Leg lifts
SSH
Hand release merkins
Shoulder taps
Monkey humpers
Big boy sit ups
Then for variety, there is a ninth cone, which is:
Bear crawl forward five parking spots, then do 5 merkins, proceed to another five parking spots, then do 5 merkins…continue until time is called. Record distance traveled.

After the nine cones, had a slight break, talked about “if it’s worth doing, it’s worth measuring”
And read the two verses below. Point was: we are out here in the gloom working our butts off, we should be measuring it.

Then proceeded back to the cones for a last round of AMRAPs, with the goal of beating your prior number.

Time called, ran back to COT.

No Mary, got some in the thang.
Fini

1 Timothy 4:15
Take pains with these things; be absorbed in them, so that your progress will be evident to all.

Proverbs 13:4
Lazy people want much but get little, but those who work hard will prosper.

NMM: could have removed the ninth cone…would have permitted more time to complete the second loop.
This parking lot has a total perimeter of about 400 meters; so running a loop gets you a ¼ mile.

 

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Ring of Fire

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46 degree morning with a full moon. 7 men were ready to get the day started. We had a brief disclaimer set off on a Mosey and worked into a bit of warm ups, headed to the pull up bars 5,4,3,2,1 hold al gore In-between sets. Mosey to road 3 sets 10 merkis 20 flutter kicks. Mosey down to elementary school 3 sets at garden beds of 10 dips 10 CDDs. Move over to the small track 5 merkins, 10 squats, 15 lbcs, run lap double amount per exercise keep rolling for 5 sets final numbers were 25 merkins, 50 squats, 75 lbcs. Mosey to hill give it all you got and while doing that think WHY am I grateful this morning. 5 pull up buy out.
COT.

Announcements- Nov 6th convergence at Armory
Dec. 3rd golf at Waterford.
Dec. 3rd holiday social hour with Ms and other pax (more details coming soon)

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Grumpy Old Men

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Walker and I had the Qs at Catawba Ridge High School.  Lots of old man jokes were flying around social media.  My disclaimer was I had not picked up my kettle bell in about two months and promised there would be no running.

We started out with the typical warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we walked over to the far end of the parking lot to get some space from the boot campers.  First series of exercises:

    • Kettle bell swings (5, 10, 15 reps) at each island, mode of transportation lunge walk
    • Repeat exercises in reverses (15, 10 , 5 reps), reverse lunges

Next, 11s between the side walk.  Bear crawl with bell, shoulder press, crab walk back with bell, tricep extensions.

Back to the parking lot

  • Squat thrusters (5,10,15 reps) at each island, carry bell above head to next island
  • Repeat exercises in reverse (15,10,5 reps)
  • Man makers 5 reps at each island, carry bell above head to next island
  • Repeat exercises back to COT.

Great job guys!

 

 

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Q Swap

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Today was RubySlippers turn at Q swap with Sole to Soul…but due to an injury and proposed surgery YHC took the reigns…

Four men took to the paths at Kingsley and rucked about 3 miles….the chatter was constant and there was even some laughter amongst the PAX….we even ran into a shieldlock rucking.. Wegmans and you won’t believe it DIRTY HARRY!!!!

We ended with COT and prayers for Ruby’s upcoming surgery

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Keg and Kettlebell

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Started with some warmup then the stuff.

One PAX takes the keg (empty, but still weighting approx. 30 lbs) and carries it around two parking islands and back to the group.  The rest of the PAW do an exercise until he returns.

American Hammers

Carolina Dry Docks

Squats

Box Cutters

Curls

Air Drama

LBC

Halos

Al Gore

UHauls

Butterfly BigBoys

Skull Crushers

Lunges

Superman

Lawn Mowers

Flutters

Chest Presses

Hello Dolly

Side Lunges

The PAX blasted thru this list in half the time so as each PAX left with the keg, he chose an exercise for the rest of the PAX to complete.  @Bandcamp is not invited back for calling Turkish Getups.

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EDM at The Hive

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14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.

YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those  at that trendy corporate office…there’s no way sitting in those is comfortable).

T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.

Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back

Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total

Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)

Suitcase carry
4 burpees
Suitcase carry back

Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)

Suitcase carry
5 burpees
Suitcase carry back

Set 3:
Snatch (5 each side)
Goblet Squat (5 total)

Suitcase carry
3 burpees
Suitcase carry back

Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set

Some seated yoga stretches

Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame

NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.

Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.

Also I struggled with numbers while tweeting this morning.

—
Band Camp dismissed

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Be the Example Everywhere You Go

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Pax,

I look out into the gloom in the mornings and I see great men of this community challenging our bodies and minds in order to Accelerate our toughness. We know this toughness–or this armor–is necessary when we leave the gloom and go back into our homes, workplaces and community.

The public continues to have great frustrations and anxiety with this pandemic, the divide in political ideologies and more. But remember, if we look back through time, these stressors or other similar stressors are there. We must continue to rely on the armor we build and the knowledge that we are looked at for our example as we go forth. Even if people are not looking at us for direction, positive value transfer will take place.

As for COVID, use your good judgement to decide if you should post if you’ve been close to someone who has tested positive or are exhibiting symptoms yourself. Please continue to respect the pax and their families. The opinions on COVID prevention vary greatly. Please respect the differences of opinion and take the necessary steps for you and your family to feel safe. Personally, I have had COVID and have been vaccinated. I was vaccinated because I thought this best for my family and me. You WILL NOT hear me pass judgement on your choice. You are a HIM that can make your own choices based on your own circumstances. Additionally, I hate wearing masks, but on the occasions I am asked to do so, I comply because of the respect I have for those who’s anxiety is greater than my own. Again, my choice.

If you are asking why I’m sending this note… it is to say I have seen nothing but RESPECT and LEADERSHIP in the gloom. You men inspire me greatly. I catch myself throughout the day thinking about how I can emulate all of your positive values I see, and when faced with a challenging situation with tension and opposing opinions I try to give the same respect that we give one another in the gloom.

SYITG,

Esso

 

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21

Big Book of Pain

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Six pax posted at Footloose.  I was expecting rain, but none was to be had.  This was part of the Q swap event for October…I was filling for Ruby Slippers.  Disclaimer given (twice) and then proceeded to:
Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 9x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the church.

Thang 1: HIIT Routine (Harry Carry’s “Big Book of Pain”)
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s

Mosey run as a group around the church.

Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks

Mosey run as a group around the church.

Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat Jumps
step ups
SSH
Mosey run as a group around the church.
Re-read chapter 1…make sure it sinks in.

Run back to COT area.
Thang 2: music routine
Sally routine: leg lifts, sally up = legs all way to 90°, sally down = 6″ off the deck.

Fini

Close out COT with ShopVac’s prayer.

Since Footloose is a ‘moderate’ work out, the Q should include some extra ’10 counts’.
But: I used Olaf’s suggestion from the podcast “Stuff worth trying” and asked a pax why they do F3 as a replacement for 10 counts.
This was a good application of the technique since this morning’s group was a mix of 4 veteran pax and 2 relatively new pax.

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How Much Time Will We Waste?

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Last week a dear brother of ours passed unexpectedly. He was one of the good ones – and he taught me a most valuable lesson about time spent and time wasted. He fought his demons and let them reign supreme for far too long – but he eventually said “enough is enough” and overcame those demons. From then on he was the husband, father, and brother to those around him that lead from the front. It was in that moment that he became the man God designed him to be.

So, today, we won’t waste time in doing what we need to do.

COP

56 x SSHs, Low Slow Squats, Overhead Claps

Mosey to Endzone on Field

Proverbs 6:9-11

9 

How long will you lie there, you sluggard?

    When will you get up from your sleep?

10 

A little sleep, a little slumber,

    a little folding of the hands to rest—

11 

and poverty will come on you like a thief

    and scarcity like an armed man.


Field Work

Partner up, swap wheel barrow every 10 yards.

Endzone – Burpee Broad Jumps x 7

10 – Donkey Kicks

20 – Hand Release Merkins

30 – Jump Lunges (each leg)

40 – Air Squats

50 – LBCs

40 – Air Squats

30 – Jump Lunges (each leg)

20 – Hand Release Merkins

10 – Donkey Kicks

Endzone – Burpee Broad Jumps x 7

 

James 4:13-15

13 Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.”

14 Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.

15 Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.”


Bear Crawl, Exercise

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

25 Yards

15 Bomb Jacks

25 Yards

15 Jump Squats

 

NMM

I’ll tell you this – I am a hypocrite. I have not been doing as I say here, but that is going to change. I am not going to be a man of inaction regarding what matters any more.

Dawson Trotman once said: “The biggest waste of time is the waste of time in getting started.”

 

Jack Webbs

1:4 to 10:40 on the field.

Mosey to Shovel Flag for COT.

Jack Webbs Cont’d

11:44-14:56 for Shop Vac

10 flutters to end it.

Final Thought

What do I need to do to stop procrastinating? What do you need to do?

Prayers/Praises

Prayers for Shop Vac and Nugent’s families – both died unexpectedly last week under terrible circumstances.

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2022 Dam to Dam for a Cause

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  • QIC: Backdraft, Cornerstone, Cyclops, Stang, Gekko, Nasa, Gears, Reborn, Slash, Pusher
  • When: 02/26/2022
  • Posted In: 3rdF, CSAUP

10 teams from across the Fort/Rock Hill/Lake Wylie regions have committed to the 2022 Dam to Dam Relay from Lake Murray to Lake Greenwood. In addition to this effort, these HIMs have committed to continuing the mission of F3 by invigorating male community leadership in a partnership with local charities.

Over the past 2 years, HIMs from the Fort have contributed over $45k back into local charities. in 2019, we provided over $15k in school supplies to Classroom Ready for students in need. This has led to a continued partnership since that time. In 2020, we provided over $30 to Harlans Heroes to support families dealing with pediatric cancer.

In an effort to continue to build our legacy in our area, we will be raising funds to create (3) scholarships at all local schools in partnership with the Foundation for Fort Mill Schools. Your efforts and donations will lead to a 10 year commitment to identify those students who exemplify community leadership.

In addition, we will also support 809 Foundation, Hometown Heroes and the St. Jude Dream Home. As a group, we felt that our fundraising could and should impact as many locally as possible.

We have set a goal of raising $50k for 2022. We ask that you support us with a contribution to the following link Dam to Dam for a Cause. Thanks in advance for your consideration and contribution.

In addition to the F3 Foundation, we have several upcoming events. Please see information below and contact the QIC for additional details:

11/19/21 – Bourbon Tasting (Cyclops – QIC)

Early December 2021 – Fort Golf Tournament (Stang – QIC)

12/24/21 – Santa Clave 5k and 10k (Boss Hogg – QIC)

1/29/22 – Dam to Damn Bar 10k (Hardwood – QIC)

TBD – Grapevine Night

More events and details to follow. Thanks for making an impact in our community.

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