Sweep the Leg 09.06.21

I arrived a bit early this morning to map out the route for the workout.  I noticed on Goggle maps a civil war cemetery marked at the corner of Gold Hill Road and Hubert Graham Parkway.  I have run by this location several times and never noticed it until now.  Once everyone arrived, we started our journey to the traffic circle at the start of Hubert Graham Parkway.

Outbound to Gold Hill Road – Stop at every light pole, merkins and squats, 10 of each. (Total 150 merkins, 150 squats)

Inbound from Gold Hill Road – Stop at every light pole, 5 burpees  (Total 35 burpees)

Bonus miles:  Run around Tega Cay Elementary School.

We all met back at the traffic for a short mosey back to COT.

Total miles = 4.08

Great job by everyone this morning.

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Birthdays within the Colosseum

Good morning. After the joy (not happiness) of yesterday’s 20yr 9/11 remembrance workout, I recognized the need to have a co-Q for my Q today at The Colosseum. After all, we’re celebrating two birthday’s, DaVinci’s & mine, I was sore and not sure what I had in the tank, but mostly because I want to share the opportunity with a brother. Fortunately, Punch List obliged my request.

Here’s what happened:

Mosey to the back lot (basketball courts).
51 + 1 SSH for DaVinci
41 Mountain Climbers
6 or so Wind Mills
41 LBC’s oyo

Mosey to the lot further in the back with the short wall and line up on the white line.
Run to the wall, 20 Muscle Ups then 10 Over & Backs which is quite literally, jumping over the wall and jumping back over. Do this 10 total times then plank at the white line for the 6.

41 American Hammers (of course) with a stop after 31 to catch a breather and ensure proper form for the final 10 reps.

Hand off to Punch List

Head back to the left side of the basketball court for multiple sets of Suicides.
5 Butterfly Sit-Ups
Run to the foul line and back
5 Butterfly Sit-Ups
Half court and back
5 Butterfly Sit-Ups
Opposing foul line and back
5 Butterfly Sit-Ups
Opposing base line and back

Repeat the same lines but now, perform 10 Prisoner Squats (w/ a jump).

Then, repeat it with 10 Hand-Release Merkins.

Then, repeat that with 5 Burpees (put the nail in the coffin on this one).

Lastly, for the finisher. Bear crawl suicide with a Merkin at each turn around.

Yeah, that was a great idea, enough of that nonsense…hand it back to Maximus.

For the final minutes, we made our way to the light post at the bottom of the hill going up the back road.
Run to the next light post, perform 4 Spiderman Merkins + 1 Burpee.
Run to the next light post, do the same.
Continue until 0555 then make our way back to COT.

Plank for the final 60 seconds with some intentional thinking for the last 30sec.

Thank you for the Happy Birthday wishes but more importantly, your presence.

DaVinci, I love sharing this day with you.

Punch List, thank you again.

Until next time,
Maximus

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Threefold Cord

Thank you to the 11 total PAX who showed up to The Fort on this fall like gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Grinder for allowing Johnny Utah and YHC to lead this morning.

WARMUP

We began the morning led by Jonny Utah with a quick mosey to the front corner of WEP where we started off with some Side Straddle Hops and Low Slow Squats. Then we quickly moved into the THANG.

THE THANG

From this point on Johnny Utah led us back and forth across the front of WEP stopping at each front corner for a series of exercises at each corner. I lost track of how many times we went back and forth and what exercises we did, but I learned some new exercises today.

This took us to a little after 0700 and Johnny Utah handed it off to YHC.

Since Johnny Utah had mentioned to YHC he was going heavy on running and pain stations, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the amphitheater to welcome it to the men of F3 The Fort . YHC asked the PAX to circle up and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.

Then we lined up at the back edge of the field at this hill. We then did 7’s with Burpees and Bombjacks. After that we took a short mosey to the COT for 6 Minutes of Mary to finish off the 30 minutes.

This morning was full of beautiful weather, mumblechatter, and fun. What you want to have at any F3 Workout.

NMM

Over the past few weeks, I have had many brothers struggling through many different situations. From COVID, to death in families, to dogs dying. This has me and other brothers relying on the power of prayer and support.

This is my challenge to you men today. If you are struggling, do not do it alone. Do not isolate. We as men tend to feel like we must be the strongest with can be without any help or assistance. If you are struggling reach out to a brother or all of us brothers. Be aware that you have men who will act when requested.

Post it on social media, send a text, make a phone call; whatever you do, reach out. We are all better together and not apart.

Aye!

Ecclesiastes 4:12 ‘And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

9/11 Patriot Day WOD on Labor Day (9/6)-NAFO 0530-0730

The Fort Anniversary-Sept. 17-Details coming.

Goggins 4x4x48 Challenge-Sept. 17-19-See PreBlast for Details

The Sweati – Sat., Oct. 2 at 0630 – Start at Ft. Middle School

FM Care Center Lawn Care

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and Longshanks lifted them up.

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Remember the 13

Today at the Armory, we spent 45 minutes in an attempt to remember and honor the 13 Service Members who paid the ultimate sacrifice last Thursday, August 26, 2021 in Kabul Afghanistan. While they are not the only ones lost or affected by this last 20 years of service, they are the most recent.
We had 25 PAX (1 FNG) in attendance and a number of shovel flags.

Operation Freedom’s Sentinel: This is the operation involving U.S. forces serving in Afghanistan in/around Hamid Karzai International Airport in Kabul, Afghanistan in an effort to evacuate U.S. citizens and those that have supported U.S. forces over the last 20 years.

Around 6pm local time, on Thursday, August 26, 2021, a suicide bomber walked into a crowd and detonated the vest.

13: U.S. Service Members were killed in the blast

170: Estimated number of Afghan civilians killed in the blast

15: U.S. Service Members injured

200: Estimated number of Afghan civilians injured in the blast

Regardless of your opinion of the events leading up to and surrounding this attack, our U.S. Military is a volunteer force aware of the risks they face.

Today, we will honor and remember those 13 U.S. Service Members who paid the ultimate price last Thursday.

Marine Corps
Sgt Johanny Rosario Pichardo, 25, of Lawrence, Massachusetts, assigned to the 5th Marine Expeditionary Brigade, Naval Support Activity Bahrain.
Sgt. Nicole L. Gee, 23, of Sacramento, California, assigned to the Combat Logistics Battalion 24, 24th Marine Expeditionary Unit, II Marine Expeditionary Force out of Camp Lejeune, NC.
Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah. He was 0369, an Infantry Unit Leader assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Hunter Lopez, 22, of Indio California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Daegan W. Page, 23, of Omaha, Nebraska. He was an Infantry Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Humberto A. Sanchez, 22, of Logansport, Indiana. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal David L. Espinoza, 20, of Rio Bravo, Texas. He was a Infantry Rifleman, 2nd Battalion, 1st Marine Regiment.
Lance Corporal Jared M. Schmitz, 20, of St. Charles, Missouri. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Rylee J. McCollum, 20, of Jackson, Wyoming. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Dylan R. Merola, 20, of Rancho Cucamonga, California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Kareem M. Nikoui, 20, of Norco, California was assigned to the 2nd Battalion, 1st Marine Regiment.

Navy
Navy Corpsman Maxton W. Soviak, 22, of Berlin Heights, Ohio. He was a medic assigned to the 1st Marine Regiment, 1st Marine Division, Camp Pendleton, California.

Army
Staff Sgt. Ryan C. Knauss, 23, of Corryton, Tennessee. He was assigned to the 9th Psychological Operations Battalion in Ft. Bragg, NC.

Source: Military Times & Taskandpurpose.com

The Thang:
Plank while we listened to the list of names, ranks, assignments of the fallen.

13 Burpees
13 SSH

Mosey the estimated .1mi that we’d do before each of the 13 exercises
13 Upright Rows

Mosey
13 Lunges (ea leg)

Mosey
13 Staggered Merkins (13 with the right hand on the bell then flapjack)

Mosey
13 KB Swings

Mosey
13 Squats

Mosey
13 Leg Lifts

Mosey
13 Lawnmower Pulls

Mosey
13 Curls each arm or 26 two-handed curls

Mosey
13 Box Cutters

Mosey
13 Flutters w/ Press

Mosey
13 Overhead, single-arm press

Mosey
13 Side Lunges (ea leg)

Mosey
13 Merkins

We had a few minutes at the end:

Flutter Kicks w/ Press
American Hammers
We then reread the names.

SYITG
Maximus

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20th Anniversary of 9/11 March – F3 The Fort

  • QIC: NASA
  • When: 09/11/2021
  • Posted In: Pre-Blast

Saturday 9/11. Don’t need to say anything more. On the 20th anniversary of that day we are going to march the US flag……shovel flags, whatever…..right down 160 to bring awareness and remembrance to that tragic day.

What: 9/11 20th Anniversary Remembrance March – ruck or no ruck, just be there
Where: Meet at Golden Corral (frees up other AOs for fall sports parking)
When: Sat 9/11, 08:15 Launch
Route: Down 160, up Main St, down Tom Hall to Banks St, down Banks St (no sidewalks) to Academy. About 7 miles total, approx 2:15 moving time at avg walk pace.
Endex at Amor Artis Brewing ~10:30-10:45. It opens at 11am.

Stop wherever we are (unless in the middle of an intersection) for Moments of Silence and Prayers at the following times:
08:46 – N Tower Attacked
09:03 –  S Tower Attacked
09:37 – Pentagon Attacked
09:59 – S Tower Collapse
10:03 – Crash of Flight 93
10:28 – N Tower Collapse

Pick a buddy to coordinate rides. Bring your flags. Make sure you have hydration. Wear your F3 best – preferably black in remembrance. This is not a speed event, we are not going at ranger pace or faster, no place or participation trophies, and I’d like to keep the group together in 2 lines just as we SHOULD during events. Keep it tight and neat!

FAMILY FRIENDLY OPTION: The route takes us past WEP. Join up with the group at WEP, or somewhere else along the route, to march to the Endex at Amor Artis. That’s about a mile loop and takes us right up Main St. Perfect for the kiddos.

Spread the word in COTs. Hope to see yall there.

-NASA

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Roll The Dice

 

I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:

Warm Up

  • 10 Ranger Merkins (IC)
  • 10 Plank Jacks (IC)
  • 10 Gorilla Humpers (IC)
  • 10 Burpees
  • 5 Y-Rises (IC) – an almost Overhead Clap

The Thang

The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:

  • 10 Ranger Merkins
  • 100ish Plank Jacks
  • 150ish Gorilla Humpers
  • 50 Burpees
  • 175ish Y-Rises

NMM

In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.

Aye!

Italian Job

 

 

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THE TALL GRASS

THE TALL GRASS

You love your kids. You don’t want them to experience the hardship you experienced, and you want them to be set up for success beyond your own. It’s a natural feeling for us as parents. Isn’t it normal to chart a course for our kids, to empower them to go further in life? To set them up for a life better than our own.

Mind you, I am not a child development professional, I have no degrees in this area and I only have my own experience. I do, however, tend to be a bit observant of situations. Within those situations, I am aware that I don’t know the full context and perhaps, I’m only seeing an emotional, point-in-time decision based on years of build-up. While that is true, I also know you have your own experience and you’re not reading my thoughts for medical or psychiatric direction. If you are, please stop now.

With that out of the way, what am I getting at? Perhaps the best way I can explain is by sharing a term that was recently shared with me, the “lawnmower parent.” You’ve heard the term “helicopter parent” where a parent hovers over their child to observe, criticize or correct their every move. This parent is involved in every decision, micromanaging the mental and emotional development of their child. I’ve been this parent before when I focus on critiquing the actions of my kids. I’m obsessing over what they are or are not doing, correctly, in my eyes. The lawnmower parent is different. This is the parent that is always out in front of their child clearing the path, removing every obstacle in an effort to ensure their child doesn’t have to make a tough decision on their own or experience adversity.

I choose to believe that the heart of the lawnmower parent is in the right place, that the intent is constructive. No parent wants to see their kid struggle, even me. I do enjoy the feeling of seeing my kids experience the light bulb moments, however. Those moments when they figured something out on their own. In the earlier years, when I could still provide guidance on their homework, it was great to see them figure out the solution based on an approach different than my own. Or, deciding what should be included when packing their suitcase. It’s an error they learn more quickly when they get to a friend’s house and realize THEY forgot to pack underwear. At this point, there is no one else to blame and the consequence isn’t too severe. Today, it might look like a new idea on how to handle a tough situation with a friend. Or perhaps more commonly, mom and dad aren’t going to make the meal, so they need to figure out what a balanced, colorful, body-nourishing meal looks like…they’ll actually eat.

This reminds me of what my mom would say when we’re in the kitchen together. Whether we’re making dinner or emptying the dishwasher, she’d say, “Don’t ask me where something is or where something goes, keep looking until you find it’s home.” Sometimes, she’d ask a question about where I thought something like that would live or show me once but not repeatedly. Like so many of her one-liners, they seemed to only address the immediate and I didn’t draw the parallel to life. What she’s inferring is the same as a two-liner you’ve heard, “Give a man a fish, feed him for a day. TEACH a man to fish, feed him for a lifetime.” She knew that by telling me where I could find the glasses, I’d likely ask her again when I needed a plate. I’ve only then learned that she is the source of knowledge. She also knew that by letting me open and close a few cabinet doors until I found my objective, I was learning it on my own, gaining my own knowledge that I could then share with others. No wonder she always had me emptying the dishwasher and making my own lunches. Seriously, thank you Mom.

Or, what about when my daughter comes home from school complaining about an interaction with a friend that I too would complain about? What should I do? Should I call the other kid’s parent? Or the school? Should I tell her to ignore this person and find a new friend? I don’t want to see her struggle and as a dad of three daughters, I want to be the protector. I want to be the place of refuge for my girls. But if I make that phone call in this case, I might have robbed her of the ability to think critically. Instead, she realized that at this point, their personalities didn’t blend well, and she could have a better relationship with a different friend. Not the ideal outcome in the moment but a key learning in life.

There are certainly times when I will need to step in more directly. However, I need to apply my own discernment and realize those times are the exception, not the rule. My discussion with her was centered around understanding why this situation surfaced. Why did the friend act this way? How did you, my daughter, contribute to this interaction? I understand my kids aren’t perfect and could have contributed to this dilemma. What are a few options on how to move forward? If she helps to solve the problem, she’ll be better equipped to think critically in the moment and share that learning with others. If she just applies what I say or believes I’ll fix “it” for her, she’ll struggle more in those moments when the heat really rises. We’ve told our kids repeatedly and we share this belief with others, we’re not raising kids, we’re raising future adults, future leaders. Leaders can’t always look over their shoulder for someone to come save the day.

Sometimes, not giving the child what they want in the moment presents conflict. I’m essentially telling my child, “no” and in the earlier case, it’s to address a conflict for them. In other situations, this could be minor like saying they can’t always just have PB&J and grapes on their plate and no, I’m not going to make your lunch. Or, I won’t email the teacher for you, asking for clarification on an assignment. It’s likely they won’t make the same decision I would, which exposes some of my own helicopter issues but hey, improvement needs a place to start. On the other hand, what if we’ve taught our kids so well that they actually handle a situation better than we would have, or, make a much better lunch than we would have? Imagine that light bulb moment. Imagine if my teenager couldn’t make her own positive food choices or make her own bed. What if we got tired of negotiating with her and performed these daily tasks for her? Would it continue through high school and then into early adulthood? What decisions are made at that point? What did we really teach her? While the bed example is still working to prove its benefit (it took getting married for me to see the benefit), the food example has paid off in spades. I challenge you to find a newly minted teenager who eats a more powerful menu. Girl loves some sugar, but it brings a smile to our faces when she runs the show in the kitchen making her choices. The alternative could have robbed her of real-life qualities. She is now an example for her younger sisters and isn’t that the way it works? See one, do one, teach one? Show her how to make an omelette, have her make a few mistakes en route to her perfecting her own omelette then have her show her friend or sisters how to make an omelette.

This learning doesn’t happen, or at least it doesn’t happen until later in life unless we empower our children, our future adults, to think critically through tough decisions. If I rob my kids of learning through adversity, they’ll believe that life is easy because others take care of the hard stuff for them. Or, what if they walked through life not knowing how to think through things on their own?

By the grace of God, my adversity has been minimal and to date, so has the adversity our girls have had to face. There are times where it is appropriate for me to step in, times where adult contribution is advised. However, if I think my contribution is required to keep them from spilling milk on the counter, that is more of a control issue. When they spill the milk, they learn to clean it up. They learn that cleaning it up is no fun therefore they look for a way to avoid spilling the milk. I’m not pouring the milk for you any longer and guess what, they love the responsibility. Shoot, now they observe parental behavior when we’re out and they feel sorry for the kid. “Let your kid try it for themselves instead of doing it for them. They’ll learn.” These are statements they have made from their own observations.

Can you please let your children, your future adults, spill a little milk, get a few bruises, make a few mistakes and see that both you and they, can learn through not having the grass mowed for them? Let them experience a little reality, a little bit of hiking through the tall grass, not just walking barefoot on the putting green. If they’re not fortunate enough to experience some small failures at an early age, what happens when they fail at something at a later age? They might think they’re a failure because life has come so easy for them until that moment. Don’t do that to them. Don’t rob them of the learning experience adversity provides? Did you become stronger by having life lived for you?

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Remember the Simple Joys in Life and Smile

Today was my first Q since my dad passed away two weeks ago.  I wanted to plan the workout to celebrate his life and accomplishments, but I had a hard time putting it on paper.  We had some late arrivals so the disclaimer was brief.  We moseyed to the elementary school parking lot for warm-ups (SSHs, Windmills, Imperial Walkers, Plank Stretches, Mountain Climbers, Peter Parkers, and Parker Peter).

After warm-ups, I spoke about my dad’s adventure climbing the pyramids in Egypt.  I remember reading about the pyramids as a kid and my dad telling me, “I’ve been there.”  Since there are no pyramids in the area (although there is a building that looks like one in Regent Park), we ran up Dave Gibson Blvd to the bank parking lot to simulate the climbing of the pyramid.  Next, we ran over to the Cycle Bar.  I mentioned that my dad was a builder.  He started at a very young age, became a foreman for the building of several skyscrapers in Boston.  He wanted his family to grow up outside the city so we moved to Martha’s Vineyard.  He started his construction business during a tough economic cycle. He pushed through and built many houses on the island.  Back to the workout, I called this segment, “The Builder”.  Starting at the Cycle Bar, we started with 5 merkins, ran to the other end, and 5 squats.  We continued to weave back and forth through the parking lot adding 5 reps at each pass.  At the last row, we work finished with 30 reps.

My dad enjoyed exercising, especially running.  He did not start actively running until his mid 40s.  He coordinated several road races to raise money for different causes.  He also enjoyed the competition of running with his friends and racing to the finish line..Sound familiar?  As a group, we ran around the parking lot, it was good to see the Pax racing each other to the finish line.  Next, we moseyed back to the bank parking lot for some Ab exercises.  Later in life, my dad attended Jujutsu classes and use to talk to me about how important it is to exercise your core.

Finishing up the workout, we ran back down to the school and did a burpee builder at each light pole (28 in Total). My dad was a tough guy.  Forearms like Popeye and swung a hammer like John Henry.  In January, my sister and I came across a Christmas card from one of my dad’s running buddies.  Inside the card it said “You’re my best friend.”  We both laughed at it thinking it was funny for a grown man to write this, but they had developed a bond over the years to be best friends.  I can speak from experience that it is easy to not to talk about your “feelings” and “problems” and chalk it up to being tough and your ability to handle things yourself.   Having a group of men you can count on, to be there when you need them just as important as physical exercise.

 

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Pumpkins Spice and NOT everything is NICE! – The Sweati Returns

  • What:     The Fort’s Hottest CSAUP = The Sweati (southern cousin of the Yeti)
  • When:     Saturday October 2nd
  • Time:     
    • Ruck – 0600 launch
    • Run/Relay/Bike – 0630 launch
    • Bootcamp at The Yard – 0700 launch
  • Where:    The Yard (for you redwoods out there) Fort Mill Middle School Springfield Parkway
  • How:         Your Choice: Run, Bike, Ruck, Relay, Solo, SpaceX vehicle
  • Requirements: Bright Clothing and lights for being on roads with vehicles. No bright clothes….we got a problem
  • Why:        Because were men!!!
  • BONUS:  Coffeeteria after and possibly a seasonal flavor libation 

Details: In Sweati Tradition, you show to know, however if you keep asking me I may drop some hints…..JUST BE THERE!

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F3 The Fort Anniversary Party

Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

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