Minnow Pond 12.17.2020

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The promo:
https://twitter.com/jisenhour/status/1339217811231674368

The route:
https://www.strava.com/routes/2773907426356036818

10 stops along the way
5 burpees/10 merkins/15 squats each time

16 PAX. It was hard. Had to average 10min/mile with the exercises to finish at COT by 0600. We did.

Strava Stats: https://twitter.com/jisenhour/status/1339542289048285184

NMM:
Today was a workout where I tried harder because I was on Q. Being a leader isn’t just about exhorting acceleration in others or the group; it also forces you to accelerate individually. That was pretty evident to me this morning from my heart rate monitor. All the guys that came out today pushed me to be better. When you’re a follower, are you following in a way that is helping your leaders be better?

—
Band Camp dismissed

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Bodywash cleanup at Footloose

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Started off with a disclaimer, then Twister headed off on a solo run to avoid the pain that was about to descend.  Began with a Mosey around the parking lot stopping at corners to warm up with:

21 SSH 

10 Imperial Walkers

10 Burpees (OYO)

10 Peter Parkers

Moseyed over to the Fort Mill Church of God Activity Center Parking lot.

We started with a backwards partner Dora

300 merkins, 200 squats, 100 LBC

While one PAX was doing exercises the other had to Sprint from activity center across lot and nur run back

After that was done we Moseyed back up to the Church of God entrance (across the street from COT) to circle at church.

Took a minute to share some stuff going on in my home with fear that has popped up and how God has answered that in a neat way – it was a nice break to catch our breath as well!

The Wienke called for 21’s, but due to time I knew it needed to be cut short so we tried for 15’s with lunges then dips at the top of stairs (waited on the 6 to go to the next exercise).  We got about 3/4’s of the way through – my time estimation was still off.

At 6 we headed back to COT.  Announcements: read your newsletter

Prayers: generally families and those who are struggling with things during this time.

Thanks to Boss Hogg for the opportunity to lead this awesome group of HIM

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On The First Day Of Ballroom My True Love Gave To Me

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It was a brisk mid December and three Pax chose to get stronger and sweat a little at the Ballroom.

Being December and all, I broke out the 12 Days of Christmas routine and it goes a little something like this…

1 – Run a lap
2- Turkish getups
3- Jump squats
4- LBCs
5-Diamond Merkins
6- Imperial walkers
7-Rosalitas
8-Flutters
9- Low slow squats
10-Lunges (each leg)
11- Merkins
12-Brupees

I know you were all sad we only made it to Day 10.

Great to see Bass and meet Poppins for probably the first time as he’s only been posting a few weeks, welcome to The Fort from Chicago!

We talked about the 5 Core Principals, The Credo and then about the legacy of my mom and how we want to leave a legacy for the next generation.

Until next time.

Thrill is gone!

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Christmas Trivia and Choices

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Eight men showed up at Alcatraz this morning.  Two carried their heavy backpacks around the Cay for the hour.  Geronimo was still putting together his painful Q at 0630 so I began the workout with some warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).

I decided to borrow this idea from a workout Double D and Old Bay Q’d back in 2017. Christmas Trivia with exercises sprinkled in between each question.  Penalty for missing a question was 5 burpees.  Oh, by the way, the burpee penalty was cumulative until the next correct answer.

Exercises:

10 Bomb Jacks

20 LBCs

15 Plank Jacks

10 Donkey Kicks

20 Monkey Humpers

15 Moroccan Night Clubs

20 Calf Raises

10 Plank Jacks

15 Mountain Climbers

15 Merkins

10 Lunges

15 Carolina Dry Docks

20 Squats

Luckily Skate or Die knows his Christmas Movie Trivia or we would have done alot more burpees.

Next, hand off to Geronimo.  He quickly told us to partner up and headed to the “Hill”.  As we ran down the hill, there were several signs with exercises lined up along the side of the street.  At the bottom of the hill, he instructed us to run up the hill and choose an exercise at each sign.  Sounds simple enough..what was the catch?

The exercises:

  1.  50 SSHs or 50 Merkins
  2. 50 Merkins or 50 Hello Dollies
  3. 20 Air Lunges or 50 Mountain Climbers
  4. 20 Squat Jumps or 20 Diamond Merkins
  5. Bear Crawl or Nur to Next sign
  6. 50 Squats or 100 LBCs
  7. 50 Flutters or 20 Flying Squirrels
  8. Crawl Bear or Broad Jump
  9. 20 Tuck Jumps or 50 Overhead Claps
  10. Run down the hill and back or run to the fire station
  11. 30 Big Boys or 60 Calf Raises
  12. 20 Burpees or 40 Burpees

When the teams got to the top of the hill, Geronimo instructed us to go down the hill and repeat the process, but do the exercise that you did not choose the first time.

Great work this morning..mind, body, and holiday trivia 🙂

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Swimming Upstream

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6 men showed up on a cold morning at Minnow Pond.  The theme of the day was hills, lots of hills.

We first ran up Massey to the gas station.  At each stop, we did a set of 10 merkins, squats, and LBCs.  Next stop, the Christmas tree  at Massey Park.  I consider this the warm-up portion of the workout.

Next, we ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the exercises above, ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall.  Once complete, we ran the course in reverse.  We were all chasing Sir Topham Hat as he cruised up and down the hills.

 

Back of COT

Great job by all!

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12/11/2020 Mettle Forger Mixed Obstacle Course

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6 Posted for a mixed obstacle course/sandbag/kettlebell and other various accessories to support.  Fence hops in between each station.  Sunny day with temps in the 60’s.  500 calories torched!

Warmup:

  • 10 each at various speeds of  Side Straddle Hops, Honey Mooners, and Front Straddle Hop Seal Jacks.

The Thang: 

  • The pax received the assignment8 alternating stations on the field and parking lot with 3 exercises each with various equipment including fence hops in a rotating fashion.
Field Reps Lot Reps
Bucket Carry to fence
20lb SB American Hammer 20
Low Platform – calf raises 20
Fence Hop
Lunge Slam Throw – Mid Field
10 Burpees 10
20 Flutters 20
Fence Hop
Pullups/20 sec hang 10
35lb SB Curls 10
Mid Platform – step ups 20
Fence Hop
Sled Pull – Mid Field
10 Bombjacks 10
20 Crunches 20
Fence Hop
25lb DB Pullovers 20
50lb SB Press 10
Tall Platform – Squat Jumps 10
Fence Hop
Bear Crawl
20 Parker Peters 20
20 Box Cutters 20
Fence Hop
30lb KB Swing 10
65lb SB Row 10
Highest Platform – Decline Merks 10
Fence Hop
10 Squat Jumps 10
20 Diamond Merkins 20
20 Peter Parkers 20

Announcements:

  • Read your newsletter, Baxter Gnome Event, Pantheon New Years Eve extravaganza,

Prayers/Praises:

  • Slapshots Mother In Law hip repair, Orange Crushes Son return to wellness, COVID-19 relief.

Aye!

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The 700 Club Returns

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This morning we reminisced on an oldie but goodie brought to us by Cheddah two short years ago. The fabled 700 Club isn’t what you think it is, and golly it hurts.

The PAX showed up one by one and two by two as YHC greeted each. The question of the morning was: have you done a GORUCK event? If so, what events? For the two with the least experience, today they learned a few things. Two Ferns and Dinghy were chosen as the Team Leader (TL) and Assistant Team Leader (ATL).

We rucked/shuffled to our destination in the Home Depot lot, and the weinke was laid out. The TL and ATL were to lead the PAX in completing 7 exercises at 100 repetitions each, in any manner they pleased. If counts were mixed up or time ran out before finishing, a penalty was due.

The seven movements were:

Hand Release Ruck Merkins

Ruck Squats

Ruck Curls

Ruck Swings

4-Count Flutters w/Press

Big Boy Sit Ups

Overhead Ruck Press

Two Ferns and Dinghy got us to working, and somehow we had finished 100 squats before doing half of the other movements. The veterans jumped in to help the TL and ATL get better, and it was a solid showing of how a team can execute a goal during a GORUCK event. We finished all except for 25 Flutters and 40 Hand Release Merkins before time ran out.

As a result of the lack of completion, strap privileges for the rucks were taken away for the ruck back to COT. At about the halfway point the rucks were to be held overhead. That wasn’t pleasant.

 

In all, the PAX did work and everybody learned a thing or two about leading a team. Solid work, men.

 

Punch List out.

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OTB #1 with Rucks & Sand bags

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Physically, we put in the work. Due to the suck we endured together, like hearing each other struggle through the sand bag evolutions, and other things you can read about below, there is a little bit tighter of a bond. Hard stuff builds the bond and on this Thursday morning, it was time to build.

After the planning committee did their work, we rolled into the AO with the following 60min throwdown:

Rucks consisting of the standard weight
60lb & 80lb sand bags

1mi run (slick)

To the field which was about 55yds, side to side:
MAN-MAKER BRUTALITY:
It didn’t take long but this is where we realized this would be no mailed-in workout.
With rucks on, grab a sand bag. Throw the sand bag several times until you get about 5-7yds out (about 2 throws) then do a man-maker with your sand bag (mind you, you’re ruck is still on your back). As you stopped to do your man-makers, you added 1 more every time.

25 Flutters w/ Ruck Press I/C

For the return trip, it’d be a sand bag toss (with your ruck on) then when you get overtop the bag, execute (1) 8ct Body Builder.

Run across the field and back (slick)

25 Flutters w/ Ruck Press I/C

Ruck on – bear crawl to the other end however this time, you’re dragging the sand bag, too.

25 Flutters w/ Ruck Press I/C

Ruck on – crawl bear back to the other end, however this time, you’re pulling the sand bag, too.

Run across the field and back (slick)

Finish with a 1mi run (slick)

It was challenging but it was necessary.

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Dead Hang at The Ranch

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0510 – no PAX present
0515 – 5 PAX ready to go

Disclaimer
Short Mosey

Warm Up
– Merkins
– Peter Parkers

Short Mosey
– 25 burpees in cadence
– some yoga

Move to playground
– called up & down on pull-ups

Move to Square of Pavement
The Thang:
– 25 Bomb Jacks & Bear Crawl to other side
– 25 Jump Squats & Crawl Bear to other side
– 25 more Jump Squats & Bear Crawl
– 75ish calf raises (in cadence to 38) & crawl bear
– 100 SSH (50 in cadence) & bear crawl
– 100 Flutters & crawl bear
– 75 CDD & bear crawl
– 25 Merkins & crawl bear
– 25 more Merkins & bear crawl

Back to the pull-up bars
– called up and down with Toes-to-Bar
– 10 pull-ups
– dead hang to 15
– dead hang to 15 and then a dead hang pull up

Short Mosey
– 15 burpees in cadence

Mosey back with an additional burpee at each light pole
– 1, 2, 3, 4, 5, 6 = 21 burpees

Total burpee count = 61

Dying cockroaches
Split Squats
Pistol Squat (called down and up)

NMM:
Tried to integrate some exercises where PAX knew the rep number we were going to, and some where we were going to keep going until I called stop. Do we work differently towards a goal we can see and know before hand? How does our effort level change if there’s an unknown amount of time or we don’t know how long things are going to last? (Think COVID….)

–Band Camp dismissed

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Acceleration Through Consistency

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COP/Warm Up

Lap around lot to warm up. YHC played Christmas tunes today.

SSH

Moroccan Night Clubs

Low Slow Squats

Slow Windmills

Round 1

20 KB Swings

20 Shoulder Press

20 Around the World

Method of Travel: Bear Crawl/KB Drag to next line of spaces, rinse/repeat out and back

Round 2

10 Merkins w/Hand on Bell

10 Halos

10 Skull Crushers (The halo/tricep combo got real hard real quick)

Method of Travel: Lunge Walk w/Bell to next line of spaces, rinse/repeat out and back 

Round 3 

5 Burpee Snatches

5 One Arm Curls (Both sides)

5 One Legged RDL’s (Both Sides)

Method of Travel: Crab Walk w/Bell to next line of spaces, rinse/repeat out and back

Finisher/Mary

High Plank/Drag Bell Left/Right 10 times.

Mosey back to COT, 18 flutter kicks w/press as the boot campers rolled back in.

Complete

 

NMM

YHC gave a quick message to the PAX about how this weinke was mostly copied by a Fishsticks burner in October. The idea was that we as a group constantly focus on the next big thing or the hardest movement combo to spice things up. While that makes us better in a way, getting stronger at things we’ve done in the past is another way to accelerate. Focus on what you’re good at and master it. We won’t always benefit from doing the next big thing.

YHC played a song this morning during the warmup by Straight No Chaser (which as Wegmans put it is like “Music ADHD”). This song is a fantastic medley, but it shows what putting too much into something can do to the flow of things and the overall effectiveness.

 

Announcments

Dam to Damn Bar 10K Jan 30th. Sign up!

Slash will be buying rounds at Amor Artis after Stangs Fort Mill Golf Tournament this weekend.

 

Prayers/Praises

Mills’ family via Drop Thrill

Splinter is donating a kidney to a friend in need

3D’s surgery

Praises for health 

Praises for our kids and their joy that is so visible

 

Thanks for the opportunity to lead, 3D. YHC is always ready.

Punch List out.

 

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