6 for a Moderate Board of Misery

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6 pax conquered the Board of Moderate Misery:
5 Merkins (tempo)
5 Low Slow Squats
5 LBCs (4 count)
5 Dips (down-up-1)
5 Lunges (4 count)
5 CBLs (reverse lbc)
5 Shoulder Taps (4 count)
5 Step Ups (4 count)
5 Flutters (4 count)
Easy Peasy!
Now Rinse & Repeat but add 1 rep each. Take a lap after 2 sets.
We did sets of 5, 6, 7, 8, 9, 10, 4, 3, 2, 1

Smithers is back in action and has agreed to take the shovel and be Site Q beginning August 4th!

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4

Noderate at Footloose

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I pulled into the lot with a deck of cards and 4 different versions of the Deck of Pain planned. The pax in attendance all looked like runners so I changed the plan and we all ran to check out the Minnow Pond AO. We couldn’t find anybody but Hallelujah! we found a porta-potty for Training Wheels. The rest of planked it up and did some merkins while we patiently waited. Next we ran back to Footloose (1 mile!) and started on the original plan of the Deck of Pain.
Clubs: Squats
Spades: Merkins
Hearts: Flutters
Diamonds: Big Boys
Joker: Burpees
We played this game through most of the deck but I called an audible for the last 11 minutes and we all ran another mile.

Footloose is a moderate boot camp but when the Q knows the dudes in attendance can push a little harder than moderate, please push.

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3

Hill Suicides at STL

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Late night, 1-3 AM 2.0 cuddles. Lack of sleep. Sure to be a strong showing at STL. Roll up to find Gears with that smile he always has on when he knows he is about to put in work. Solid crew to start, into 0514 the cars keep appearing.

 

YHC tried to explain the warm up lap, but it just didn’t make sense verbally (see below). Only way to ensure we followed the right path was to lead the way.

Warm Up Lap – 1 Mile

Start in Parking Lot

End at bottom of Brayden Pkwy Hill

Arrived in the 6:45 pace range… plank it up for the six to explain the meat and potatoes. Right arm high, left arm high, six inches. And we’re ready.

Weinke – Hill Suicides – 1 Mile Each

From bottom of Brayden Hill there are three breaks in the median. First break, 10 reps, back down the hill. Second break, 20 reps, back down the hill. Third break (top of hill), 30 reps, back down the hill. One full suicide was 1.08 miles.

Round 1 – Merkins/LBC’s

Round 2 – Curb Dips/Flutters

Round 3 – CDD’s/Hello Dollies

Round 4 (few made it into this round) – Squats/Rosalitas

After Bones and Vuvuzela decided to kick this weinke in the teeth, we made a break for COT with 5 minutes left.

Get to COT with time for Mary. 15 Reps WWI sit ups, plus a few Fifer Scissors before the clock struck 0600. Elevation gain was 364 ft.

Bones, B.O.B, and Vuvuzela were top three.

 

COT

Announcements

Sweati 8/15

Blood Drive Tomorrow

Read your newsletter!

 

Prayers/Praises

MOAB’s father rung the bell for Chemo and is prepared to take the next step

Cake Boss’ 2.0 (Owen) had and MRI for his knee. Prayers for a good report and that his degenerative tissue be healed. 

Band Camp’s friends going through a divorce – prayers for their reconciliation. We are only a few poor decisions away from that same situation. Be vigilant.

Pray for families and the leadership of fathers – without strong leadership for our families, everybody is bound to fail.

 

Gears, that was fun. Please put YHC on the Q list again soon.

 

Punch List out. 

 

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8

Are You Returning (Mind and Body) to F3?

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During this pandemic and unique period of time in all of our lives I have stayed away from F3 workouts. Honestly it has been a struggle. We are a high-risk family and we’ve had to make some tough decisions. I definitely have missed F3.

Basically I returned to workout groups around a week ago to Minnow Pond and could not finish as injuries set in again. I have fought hard this week to attend a morning workout as much as possible and work around the injuries.

As many of us have been wrapped up in our living quarters a larger percentage of time than pre-coronavirus season, the use of WORDS has been on my mind and heart a lot. We all know that what comes out of your mouth matters . . . but it really, really, really matters  . . . in all relationships you have.

So I’m writing my first ever F3 (Faith) Preblast. I have had the privilege of being a part of F3 The Fort’s Chicken-N-Wisdom on Friday mornings from 6:30-7:10 a.m. on Zoom for several weeks now. It is a warm and inviting group of solid men seeking to grow in their faith led by Atticus.

I want to challenge you over at least the next two weeks to attend my facilitation of a Chicken-N-Wisdom study and discussion on WORDS. I write this because I truly do think that if you put in the time, thought and pray about what you can take away from these two Fridays (7/31/2020 and 8/7) when you join us that you will be blessed – just like you are blessed when you put in the time, thought and energy into getting better physically and mentally through Fitness workouts.

No preparation is needed for these weeks. Just bring an open mind and heart . . . and be on time. You are welcome to read the Bible’s book of James 3:1-12 for context.

I strongly encourage you to alter your Friday workout morning plans at least on 7/31 and 8/7 (finish early or start early or rest your body one day if you went 4 days in a row) or maybe a step further and even consider making it a habit by joining us weekly. We loo forward to seeing you at 6:30 am Friday, 7/31. On Twitter, DM @JonF3Atticus for the password to:

Join Zoom Meeting us04web.zoom.us/j/977229857?pw… Meeting ID: 977 229 857

So if you have read this far answer this question: Are You Returning to F3? Which part? What are you missing out on? F1, F2 or F3?

Are You Returning via

Fitness (like me recently overcoming injuries, fear, laziness, the love of eating, . . . well the list goes on)

OR

Fellowship (ya get that with Fitness mornings and Faith mornings at a minimum)

OR

Faith (like Chicken-N-Wisdom and other groups)?

It’s your decision. Don’t hold back. Get off the couch and out of the bed. Make a commitment. Come join us at Chicken-N-Wisdom 6:30 am 7/31.

The Straight Up! commitment to F3TheFort: I will aim over 7/25-8/16 to participate in as many F3 morning workouts that my body, abilities and M allow (to get back at it) and Chkn-N-Wisdoms. Hold me accountable and call me out if you don’t see me.

Straight Up!

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18

The Barry Loop at RPG

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Sasquatch and BodyWash delivered at RPG.  Sasquatch started two minutes early and finished one min late, with Body Wash picking up the Pax with a strong “Barry Loop” path for the Cardio portion of RPG. (not to mention no sun and 20 degrees cooler.)  The humidity levels remained above normal and turned the fellowship run into a strong outing.

Nice work by all!!

 

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5

11’s

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38 Special reached out to YHC to take the Q at Pantheon.  6 #HIM gathered – 1 of whom was a FNG (Welcome Primanti Brothers) and it seemed 11’s were as good as anything to welcome him to the gloom. After Gekko and Spud departed for a jog and some brogan,  4 PAX sauntered off for a tour of Tega Cay Elementary School’s parking lots and bus loops. Here’s what happened:

COP – All exercises were D/C and in cadence: Windmills X 10, Cherry Pickers X 10,  5 burpees OYO, Imperial Walkers X10, 5 burpees OYO, low slow squat X 10, hold last rep to people’s chair and perform the following while holding the people’s chair: Moroccan Night Clubs X 10, Shoulder taps X 10 and Air presses X 10, recover to standing position for, yes, 5 more.  Then we moseyed behind the school, around the East side of the building to the front corner for the first round of 11’s:

Main Event – Round 1

10 burpees, run to the first pillar in front of the main school entrance, 1 squat, run back to the corner.  9 burpees, run to first pillar, 2 squats, run back to corner, etc. etc. etc. until burpess became 1 and squats became 10.  PAX were sweaty, Change Order gave a 10 count and off we moseyed around the front loop of the school to the section nearest Tega Cay Drive. More 11’s were in store.

Main Event – Round 2

10 hand release merkins, run 2 light poles, 1 bomb jack run back to the starting light pole, etc. etc. etc. etc. Until hand release merkins was 1 and bomb jacks were 10.

Near the close of round 2, YHC was planking and had my form corrected by a passing runner.  Lesson – correction can come from anywhere – accept it graciously and as a means of improvement.  For the record, Fishsticks claimed we were in Down Dog position.

All PAX finished strong and we moseyed to COT, 2.6 miles later, to find Gekko and Spud.  A quick circle up led to some ab work consisting of the protractor at varying degrees and some boxcutters to take us to 0600.

Announcements:

Blood drive on 7-28 at Forest Hill Church.  Check the newsletter for details and direct questions to Rebel.

Sweati – August 15 – Run and Ruck options available.  Questions?  Get with Backdraft.

Prayers were offered up for Cash and his battle as well as for our school administrators, teachers and support staff who are preparing for the upcoming year. May all of us be supportive of their efforts and move through this transition with our M’s and 2.0’s with grace and understanding.

Thankful for all of you and appreciate 38 Special providing YHC the opportunity to Q.  It is always a privilege.

Until Next Time,

Cyclops

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3

Federal Agent Bootcamp at The Snake Pit

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I was planning a bootcamp workout in lieu of our usual KB workout at The Snake Pit to explore our site more fully in hopes of establishing a bootcamp in the future.

We arrived to be greeted by 50+ federal agents in the parking lot.  After Uhaul endured a full body cavity search, we began with a mosey with K9 units in hot pursuit.

It was a 1ish mile loop around campus with muscle ups on a wall, switchboard operators, wall sits, squats, fwd and bkwd lunges, bear crawls, merkins, running stairs, step ups, box jumps and ab work.  Closed with some stretching.

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Lead, Then Get Out of the Way

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A month ago Lutefisk reached out for me to Q today and I said yes.  Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape.  Well, that didn’t happen so had to figure out how to lead, without leading.   Thus U vs U was my only option.
Disclaimer
FNG Alex (Soft Tail)
Mosey to Domino’s
    Mtn Climbers (10), Carolina Dry Docks (10), Hello Dollies (10), Lunges (10)
Mosey to Dogtopia
    Side Straddle Hops (54 of course), Merkins (10), LBC’s (10), Squats (10)
Mosey to back of Dollar Tree
    Peter Parkers (10), Plank Punches (10), Freddie Mercuries (10), Monkey Humpers (10)
Mosey to Express Lube wall
    Parker Peters (10), Dips (10), Box Cutters (10), Step-Ups (10-each leg)
Mosey to Walgreen’s Drive Through – Now the U vs U part
    Run Lap around Building(s) –  10 Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Hand Release Merkins
    Some folks did an extra lap (because they can)
Round Two
    Run Lap around Building(s) –  10 Bomb Jacks
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees, 10 Mountain Climbers ( I think this is as far as anyone got)
    Was an option to substitute Ab exercises but in true F3 fashion peer pressure prevented any of that non-sense.
Always honored and humbled to Q.  Was great to see a lot of faces, haven’t seen in while.  Appreciate the Lake Wylie boys getting up soooo early to make the trek across the pond, but stop your moaning already (Witch Hunt).
Pax: Bones, Witch Hunt, O’Reilly, Royal, Wild Thing, Slap shot, Oscar the grouch, Tesla, Long Duck, Olaf, Shop Vac, Nature boy, Cha Ching, Change Order, Fish Sticks, Duck Dynasty, Stang, Grass Knoll, Lutefisk, White Lightening, Half Shell, Cyclopes, Trucker, Zoo-lander, FNG (Soft Tail), Cake Boss
Cornhole Out
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11

Obscure Parking Lots

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8 PAX gathered in the grass outside the construction fence at Walter Elijah Park in the gloom.

Mosey to Springs Corporate parking lot.
Karaoke down one side
Butt Kickers up
Karaoke down the other side
Toy Soldiers back down

Pick up the shirt-less Sasquatch for a total of 9 PAX

Mosey to Springs Corporate lower parking lot
Plank for 6

Mosey to Pike Electric Parking Lot for some yoga. Or as Sasquatch calls it, “A commercial for RPG on Fridays.” Mostly we stuck to DownDog–>UpDog with some one-legged planks involved.

Mosey on to FBC Parking Lot

COP
31 SSHs
21 Squats
11 Imperial Walkers
11 Hillbilly Walkers
21 Merkins
16 CDDs

Mosey up and down the stairs at FBC
Mosey to St. John’s and wall sit on a column
11 Moroccan Night Clubs in the wall sit
Plank with feet on the wall, 6-inches, back to regular plank

Mosey to the backside of FBC
Squats for 6
Bear Crawl half the parking lot
Plank – JLos
Bear Crawl back
Squats

Mosey across Tom Hall to Bank of America
Squats for 6
Mosey to Subway/N5 parking lot
Handstand walk the wall down the parking lot
Found a board of pain
10 Bomb Jacks
20 Lunges in cadence
15 Squats in cadence
40 Calf Raises OYO
15 Squats OYO
Flipped the board over
50 CDDs OYO

Mosey to Founders parking lot
Squats for 6

Mosey to Springs Corporate lower lot
Plank for 6
Some yoga

Mosey to COT
11 Mountain Climbers
11 Peter Parkers
11 Parker Peters
Some more yoga (Lizard Pose)

NMM:

With all that’s going on in the world, it can be difficult to stay present in the moment. That’s one thing I love about the workout. All you have to focus on is the work in front of you. We can only live NOW, there is not other moment in which to exist. Getting through the tough moments reminds me of a moment from the Unbreakable Kimmy Schmidt where she gets through things 10 seconds at a time. She believes “I can do anything for 10 seconds.” So she just counts down from 10 to 1, and then repeats the process.

A bit nonsensical to mix Eckhart Tolle with Kimmy Schmidt. Yet here we are.

Announcements
Blood Drive on 7/28 – see Rebel’s note in the newsletter
Sweati 8/15

Prayers for those suffering

Great to lead and be pushed by the PAX present.

—
Band Camp dismissed

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5

Running Focus

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9 men showed up for the workout at the Colosseum.  I decided to slow it down a bit and focus on form mostly due to getting my butt handed to me at the Honey Badger 24 hours earlier.

We began with a short mosey to the Middle School playground for some warm-up exercises.

SSH x 20

Imperial Walker x 20

Moroccan Night Clubs x 20

Windmills x 15

Next, we ran to the front of the school.  I explained five things that I learned to improve my running.  We practiced each technique by running to the school sign and back.

  1. Breath using both your nose and mouth.  It takes alot of practice, but over time it becomes easier to do.
  2. Good posture, head high and back straight.  Keeps airway open and helps avoid injuries
  3. All body parts should move in the direction your body is running.  Sounds obvious, but watch your arm and shoulder movements while you run.
  4. Cadence or the number of steps per minute.  This can vary by runner, but typically you should aim for 160-180 steps per minute.  A few years ago, I had a bad case of plantar fasciitis.  I was told by an experienced runner to slow my pace down and focus on increasing my cadence.  Within two weeks time, my feet were back to normal.
  5. Mentally prepare yourself. If you are running a race or setting a goal, you’ve got to believe you can accomplish it.  Surround yourself with people who are going to encourage and support you.

Next, we ran to the top of the hill to the bank parking lot.  We performed plank squares with each arm and leg.  We ran back down the hill to the school sign for some ab exercises.

Back to COT

 

 

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