Mental Mettle

A gear workout can also contain items like a speaker and a mobile device!

Warmup:

  • 10 slow burpees, 10 squats, 10 merkins.

The Thang ( lawn chair and sunglasses required )

  • Mosey to the Turner Field soccer field
  • 15 minute basic meditation via Headspace,
  • Quick 1/4 lap around Turner Field parking lot,
  • 15 minute reducing stress meditation.

Praises:

  • The extra time spent with family during the pandemic,

Prayers:

  • All Journey groups for guidance and wisdom as they complete their final stage of the program.
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Pantheon 3/31/21

It was a beautiful morning with temps in the low 60’s and a light breeze.  Was ready to get in a great workout and was greeted by 38 Special and Flounder.  Thought it might be a light crowd with two Q v Q’s planned.  Was excited to lead these PAX though.

Started with the disclaimer and got to it!

Warmup with: 15 SSH, 10 arm circles, a few downward and upward dog positions to get stretched out, then finished out with a mosey around the field (via the driveway around the field).

Main Event: Planned an 2 minute AMRAP with 4 exercises.  Merkins, Squats, Dips and LBCs.  Started with 2 min. of merkins, had chalk to write down our numbers, moseyed about 50 yards, did 25 SSH, then back to do 2 min of squats, 50 yards, 25 SSH then went back to merkins and told the PAX to try to beat their previous number.  Continued on with Squats and then with a set of dips and LBCs and repeated trying to beat our numbers.

With the last few minutes, I was hoping to get in a set of 11’s.  YHC introduced a new exercise – a burpee with a donkey kick…called it the ass-kicking burpee (AKB).  Started with one AKB, did 10 flutters, 2 AKBs/9 flutters, then 3 AKBs to finish as we ran out of time and were all pretty gassed.

COT where praised were shared and closed out with a prayer.

 

Appreciated the opportunity to lead @38Special and looking forward to sharing some more AKBs at more AOs soon.

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April Fools Convergence

11 PAX chose to get better with YHC has YHC was trying to deflect rumors of not only pull-ups but a visit from Minnow Pond. We went on a mossy around FMHS stopping twice for some COP consisting of a high number of windmills, ball buster squats (thanks to Johnny Utah’s introduction at JOC), LSS, moracin nightclubs, and other things to kill time as we awaiting Minnow Pond PAX to meet at the pull0up bars.

PAX bear crawled the length of the covered awning at the pull up bars then counted off into teams of 3. Each team had to complete 50 pull-ups, 75 right leg scorpion merkins, 75 left leg scorpion merkins, 300 LBCs and 100 V-ups. PAX rotated between running and the exercises.

Once minnow pond took off to head back, mossy back towards COT and stopped at a retaining wall for 10 derkins/10 erkins for 2 rounds, stopped at Hive for some more COP, mossy back to COT for 3 minutes of elbow planks.

Thanks Oscar for opportunity to lead and prayers to Truckers co-worker and daughter (Morven and Mila) who are struggling with teenage suicidal issues, Grassy Knoll’s M job interview, and others that I now have forgotten (Sorry)

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Three the Hard Way

Three men showed up on a windy morning at Minnow pond.  After the Pledge, we started up the hill on Massey toward the Fort Mill Church of Nazarene.  We stopped for a few exercises (Merkins, Squats, and LBCs – 10 of each).  Next, we headed down Harris to Harris street park for a brief stop and completed the same exercises as above.

We then ran up to Fort Mill High School to converge with Laces In.  Trucker was on Q so we met at his favorite place, the pull-up bars.  We split into teams and did a Dora mash-up with various exercises:  Pull-ups, merkins, LBCs, V-ups, and more running.  Once we finished up, we headed back on the road.  We took Jackson Street back to Walter Elisha to tour the changes.  Back to COT.

 

Great job everyone..thanks for the opportunity.

 

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The Difficult Produces Growth

The Difficult Produces Growth

I struggle with how to put this into words, but I’ve come to realize that I do not grow when setting out to accomplish easy objectives? Technological and social advances aimed at improving our everyday lives, may make us more efficient, but what lessons and what growth are we missing out on when we are consistently able to avoid discomfort? This has made me soft in some ways. What’s more, at times I know I’ve flocked toward those easier things rather than face the pain of not knowing how or being able to complete the harder thing. I’ve cowered away from the learning process (try, fail, try again, succeed). Then it’s perpetuated. I don’t learn what it’s like to overcome adversity so therefore, I avoid adverse situations.

Over time, I have learned that much of my confidence is born out of my participation in physically challenging events. These events have evolved over the years, but the harder they are or the longer they last, the better and the more I learn about myself. There is something about completing an objective that is taxing, be it physical, mental or emotionally taxing, that builds a level of self-confidence difficult to put into words. For several years, I talked about multi-day, endurance events, but for one reason or many, I avoided registering. Some would say, those events are just crazy to even think about, yet for me, I saw them as a dream. Two years ago, I finally caught hold of that dream when I began my pursuit of the “bolts.”

I was joined by 3 other men who would help me stare down my demons and take a run at completing the most physically demanding event I’d attempted to date. It was the GORUCK HTL which stands for Heavy Tough Light. GORUCK conducts endurance events modeled after military training exercises to challenge the participants in just about every imaginable way. This Heavy was roughly 24hrs and covered 40 miles; the Tough lasted 12hrs and covered 20 miles, while the Light consisted of 6hrs covering 10 miles. In between each event, we had a few hours to recover and re-fire our spirits. These events test you individually while also requiring you to operate as a team. More information can be found at www.goruck.com.

These bolts I mentioned are three lightning bolts stitched on a 2” x 3” Velcro™-style patch to be worn on a Ruck, a tactical hat or displayed on a patch board. That’s it. No money or recognition. No plaque or medal. Just the feeling of completion and a newfound respect for not only those who joined you in this pursuit, but also respect for yourself, and the surge in confidence that comes from completing such an event. The patch symbolizes the work, the shared suffering, the demons overcome. The patch welcomes you to the comradery of a few. The patch became the target I ran toward a few years ago. The early morning training, the two-a-day workouts, marathon distance rucks, slinging a ton of weight and shared suffering with 3 other men, Jeff Parker, Matt Sheridan and Phillip Thorne; that was where the bond and true confidence was built. That patch reminds me of the confidence I should have in myself.

I would have never completed, much less attempted, the GORUCK HTL without these men by my side. They knew the headspace I was in. Physically, I knew I could do it, but mentally, that is where I lacked confidence. These men saw to it that I wouldn’t train alone and each of them had their own motivation. These guys are different, obviously. They are the ones you call in case of emergency. They are the ones that can see the look in my eyes and without a single word, know what’s next. I’m blessed to have a number of men like that in my life and I hope you have those people, too.

There was one early Saturday morning workout we had planned, but due to a conflict, I couldn’t join them. I was bummed. I tried to get over it but honestly, I was in a funk. They learned I couldn’t join them and I was going to attempt the scheduled workout on my own. They changed their plans and showed up in my driveway early that morning so we could complete it, together. The workout sucked, in a good way. It was brutal. One of us threw out their back. Another essentially dislocated a hip. Looking back, we all agreed, that workout would’ve been almost impossible if attempted solo. But what made it possible, even memorable, was that we sought the difficult with accountability by our side. Had we settled for the easy, our goal would never have been possible. We would have embraced the excuses and settled for what most see as comfortable. But, why would we do that? We wouldn’t. Or should I say, we shouldn’t. Rather, together we sought the difficult, knowing it would build a new level of confidence we’d later need. In the early morning hours or the heat of the afternoon during the Heavy, that never-quit confidence most certainly came into play.

These experiences of pushing myself further than I thought possible, have made me question what other areas of my life I have opted for what is comfortable or easy rather than raising the stakes to do the harder thing. How about the time I didn’t have the hard conversation with my wife because I was scared of how it could expose my own weakness? What about at work? What about the time I kept my hand in my pocket rather than raise it to take on a difficult project? What did I learn then? I learned that I’m scared. I learned that I lacked confidence. I learned that my growth would be delayed.

When I let fear or apathy drive my decisions and I am too afraid to take on the difficult, I fail. I learned 2 years ago that true growth comes in the midst of discomfort. I learned that my mental strength is just like my physical strength; it only grows when it is tested, stretched, and possibly, torn. I’ll only truly know what I’m capable of when I test myself and go beyond the limits I impose.

I should’ve realized this years ago when a great example, my wife, set out to start her own business. It was a scary time. She had constant questions swirling in her head. Where would my patients come from? How would I pay the bills? Who would watch the kids? What if I fail? Would that make me a failure? Similar questions that keep us from embarking on any new journey. The fear of the unknown, the uncomfortable, can be the largest barrier to realizing growth. That barrier keeps us from realizing the confidence that lies beneath.

She’s accomplished so much since starting her business; beyond the obvious. Leadership growth, thriving during a pandemic, learning how to handle personnel decisions, and serving a community in a way God has uniquely equipped her for, are all examples of growth that would’ve never happened had she not embraced the difficult. Watching her navigate this unknown has reinforced for us both that stepping out into the difficult is worth it. It’s where we grow, and get to see God at work in, and through our lives.

Where will you find your patch? What limitations have you put on yourself that are keeping you comfortable? What growth are you giving up on? Take that first step in charging after the difficult. You might just learn you’re capable of more than you thought.

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2021 Detective Mike Doty Memorial Run

  • QIC: Spider-Man
  • When: 05/15/2021
  • Posted In: Pre-Blast

Many of you have participated in the Mike Doty WOD and it is now time to commit to the 2021 Detective Mike Doty Memorial Run.  F3-The Fort is our team.  The link below will link you directly to that team for sign up.

  • What: 5K or 10K to honor Detective Mike Doty
  • When:  May 15, 2021 at 0630
  • Where:  Walter Elisha Park

Detective Michael “Mike” Doty, who served the York County community for 12 years, was one of four deputies shot searching for a domestic violence suspect in York on January 16, 2018. A day later he passed away. He was an investigator with the York County Multi-Jurisdictional Drug Enforcement Unit and was the Law Enforcement Officer Narcan (LEON) Program coordinator for the sheriff’s office. He was also a member of the YCSO SWAT Entry Team, as well as an associate advisor for the York County Explorer Post 1786.

Your participation in this race will directly benefit Keystone. Keystone was established in 1969 as a private, not-for-profit organization that serves as the Act 301 (1973) substance abuse authority in York County, South Carolina. Keystone offers nationally accredited and licensed services including education, prevention, and treatment (both outpatient and inpatient) — to meet the needs of individuals, families, and groups in York County and surrounding areas experiencing alcohol and/or drug-related problems.

Sign up for F3-The Fort team:   https://runsignup.com/Race/Register/RaceGroup-1?raceId=105326

 

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Primed at Minnow Pond

Minnow Pond….

Prime numbers today:
2 burpees,
3 bombjacks,
5 merkins,
7 squats,
11 wildcard reps every time we stopped.

We stopped around 11 times?

Total of 3.5 miles.

NMM:
Luke 5:31 (both prime numbers)
Jesus answered them, “It is not the healthy who need a doctor, but the sick.”
Make sure you’re seeking out the “sick” (sad clowns?). Don’t spend all your time with the healthy. That may mean posting with a newer PAX at a moderate to support them.


https://www.strava.com/activities/5007069647


Band Camp Dismissed

 

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Scaling Walls

Today’s workout was simple.  But simple doesn’t mean easy.

5 Men, 1 Wall.

The Thang

Mosey to the Basketball Area for COP.  All Exercises were IC for 30.

  • SSH
  • MNC
  • IW
  • Peter Parker
  • Parker Peter
  • CDD

Partner up (one group of 3) for the remainder of the workout.

Start at the benches, 3 running segments alternating between partners:

  • To the Light at the end of the lot and back
  • To the next Light and back
  • To the 3rd Light and back

We did this three rounds.  While partner 1 was running, partner two was doing the below exercise per round.  Flapjack between rounds.

  • Burpees
  • Squats
  • Merkins

Between those sets, we did some wall work.

Partner 1 runs to the wall, scales it to the other side, 3x Burpees.  Partner two is doing the below exercises and they flapjack between for three sets each

  • Flutter
  • Dying Cockroach

Mosey back to COT for 5 more Merkins.

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Honor to Serve.

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Ring Around the Rosey

10 pax showed up at The Armory this amazing Monday morning to start the week off right. I am certainly happy that I was finally able to come out and enjoy the gloom with my brothers for the first time since January due to my knee issues and subsequent surgery. It was a very sweet homecoming!

A certain HIM wasn’t able to join us this morning, due to marathon training, so we took turns around the circle, with each of us leading an exercise with the kettle bell.

I believe we made it around the circle about three and a half times, so we did a bunch of reps of about 36 or 37 different exercises. YHC took a pass on a couple laps, and manmakers, but it was definitely an enjoyable workout with plenty of 2nd F taking place as well.

Thanks to everyone that came out this morning, I’d ask everyone to invite one person they haven’t seen in a while, or who has never been out to come join the brotherhood at The Armory. We’re focusing more on the weights, not on the miles, so guys like me with lower body injuries can still come participate and get a good workout.

Remember that it doesn’t have to be complicated, simple is many times more enjoyable for everyone! (I may be biased as it was my first morning back…)

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Lots of Words of Wisdom

Six men showed up on this stormy morning.  The workout was in doubt with a number of lightning strikes in the distance, but as we approached the launch time, the storm dissipated.

We began with a short jog around the parking lot and returned to the front of Empire Pizza for the following warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

I decided to recycle one of my previous workouts, ironically it was raining the last time.

I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.”  Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the parking lot and repeated process until all ten traits were covered.

  1.  HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
  2. DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
  3.  TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
  4.  NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
  5. BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
  6.  LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
  7. FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
  8. DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
  9. DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
  10. BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

We had a great discussion around each of these traits.  Some of us had attended sales seminars with guests like Zig Ziglar or the self help tapes that we guaranteed to make you a better person. There is no secret sauce, but I try to keep this list above close to me especially when I run into a roadblock.

Great job everyone!

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