New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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12

What Hill?

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As always, love having the opportunity to lead.

Today, kettlebells at The Snake Pit…

15 HIM looking to work hard came out for the latest edition of what I would like to characterize as a solid beatdown, most others would call stupidity.

Off we went.  Hold up – I broke the cardinal rule of disclaiming the disclaimer…and what was worse, we had an FNG.  Fear not, we have a astute bunch that quickly pounced on the oversight.  So I disclaimed the disclaimer and we were off – for reals this time.

For those who have not participated in a SoD beatdown, running with the bells in commonplace. We mosey’d to the top of the hill, next to the football stadium, to collect the 6 and begin our warm-ups.

A cocktail of warm-up exercises including SSHs, windmills, imperial walkers, planks, and mountain climbers were served up over several stations as we made our way down the hill to the main event.

At the bottom of the hill, we found ourselves at the base of different hill perfectly suited to run up and down (with the bell).  This was the main event…

Rotating through the exercises, the PAX were instructed to perform and 1 exercise at the bottom of the hill, run to the top, perform a different exercise, run back to the bottom, and then rinse and repeat with the next exercise.

Bottom:

(1)Plank Rows w/ merkin, (2) Curl into O/H Press, (3) O/H Press into Tricep Extension – all with the bell

Top:

(1) Box Jumps, (2) Step Ups, (3) Calf Raises – all with the bell

Once the PAX completed 3 sets 9 times up and down the hill, some additional upper body and leg work was completed (going up and down the hill), followed by a few “jail break” sprints back up the hill.

With several minutes left before COT, the PAX mosey’d their way back up the original hill to the reward of body destroyers until COT.

Count-o-Rama, Name-o-Rama, FNG Name:(Gilligan), Announcements, Prayers/Praises, Closing Prayer

As always, great to lead this group of HIM – everyone challenged themselves and put in some nice work this morning.

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Sweep the Leg runs into Pantheon

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I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.

After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.

Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!

Run a full lap around the long road (about 0.35miles)

5 Burpees

Run the loop again

10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)

Run the loop again

15 Merkins

Run the loop again

20 Squats

Run the loop again

25 LBCs

Run the loop again

30 SSH (your welcome Jeykll)

Run the loop again

35 V-ups

If you finish the 7 laps, rinse and repeat.

All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises.  He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!

Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.

Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.

Trucker

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5

A Gentle Answer Turns Away Wrath

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With the new boot camp option East of the Peach Stand, YHC quickly volunteered to Q. Very exciting to see the new AO up and running under the leadership of L Train. After asking to Q, he mentioned that he wants a message at this AO every week, so YHC was challenged as well. The message is built into the work, stopping and holding a static movement prior to each iteration of a workout.

0515 struck and the boot campers broke off from the kettlebell crew. We hit the pavement and toured parts of CRHS that have seemingly been untouched by the Snake Pit!

Movement 1/COP – Mosey around back of school to parking lot near baseball fields (.5 miles).

Circle Up

Windmill

Tappy Taps

SLOW Moroccans

1:5, 2:10, 3:15, 4:20, Burpees:SSH

Plank.

Ephesians 6:4

“Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”

Exasperate – To irritate or frustrate intensely.

Let’s face it. Parenting is hard. When I’ve given it all of I’ve got and I know that my child needs to be loved… love is the last thing I want to show them with the way that they respond to my attempted disciplines. This commonly leads to me either raising my voice louder and being shorter with them, or taking away privileges and toys – much to their chagrin. It’s a lose/lose – and this is because it doesn’t show the training and instruction of the Lord. 

Last night was one of those nights. My M was out with friends and I was in charge of the four of them. I put my toddler down, and had my 4 month old in my arms as I was putting my 3 & 5 year old to bed. Things went south quickly as they began to deviate from my “plan” – and I lost my temper. I screamed louder than I can remember in order to prove a point. Much to my dismay – it only worsened the situation. 

Squatzilla 

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Movement 2 – Mosey to Band Practice Field (.3 miles)

Low Plank.

How does one show love to their children while training them up in the ways of the Lord?

Proverbs 15:1

“A gentle answer turns away wrath,

but a harsh word stirs up anger.”

No matter how frustrating it can be. No matter how annoyed I grow. No matter how much I am not getting what I want from my 3 and 5 year olds in the way of behavior… I cannot respond with a harsh word. I cannot yell. I cannot lose my temper because my kids are not giving me what I want. Think about it. Parenting and marriage are some of the greatest sanctification tools we’ll ever come to know. If we can keep our head on straight as Jesus did with the Pharisees, we can turn away wrath in our children and lead them in the proper direction. If we lose our temper due to a low boiling point… we only make our children more angry.

After the incident of yelling at my daughters, I spent some time downstairs putting my youngest to sleep. My oldest then came downstairs and did the most amazing thing: she showed me grace by asking to cuddle with me. My heart immediately melted and I was deeply challenged by what I was experiencing. A lesson from my five year old – how to respond gently. I immediately jumped at the opportunity to partake of a precious moment with her. It changed the course of the rest of the evening.

Bearpees 

Bear Crawl four steps, do one six count burpee in cadence. Bear crawl eight, do two burpees. It grows to forty:ten. 

4:1 – 40:10

This iteration was a crowd pleaser… and was particularly difficult.

 

Movement 3 – Mosey to Stadium Ticket Booth/Booster Building (.3 miles)

People’s Chair.

How do we respond if we’re feeling discouraged and not offered grace by our 2.0’s?

Lamentations 3:22-23

“Because of the LORD’s great love we are not consumed, for his compassions never fail. They are new each morning; great is your faithfulness.”

If you’re feeling like I’m feeling right now – discouraged and feeling like a failure with regard to being a parent. Remember that there is grace and always another chance. The LORD will always offer another chance if you are willing to take it. Do not lose heart; The Lord’s compassions are new each morning. Keep your head up. Love your families. Do your best. 

How do we identify strengths in our children? Maybe the things we perceive as needing correction maybe just need direction? Strength, resilience, organization. All can read their head in a way that we could perceive as a problem – but maybe it’s something we need to hone within our 2.0’s. 

Finisher

While holding People’s Chair – PAX step off and do 5 reps of a movement, one at a time:

CDD’s

Bomb Jacks

Mosey back to COT to link up with the Snake Pit. Solid work, men.

 

Announcements

Invergence – Friday – Forest Hill Fort Mill – 0515

 

Prayers/Praises

Pray for Drop Thrill’s brother with a head injury, currently in ATL

Praise for Drop Thrill becoming a Great Uncle for the third time! 

Prayers for relationships. UHAUL’s neighbors are moving away. “Take advantage of the relationships you have while you have them.”

Prayers for our jobs as husbands, fathers, friends. How do we respond when we don’t get our way?

 

Thanks, L Train, for the second Q at Bushwood! Welcome FNG Gilligan!

Punch List out.

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4

Get Some at GC

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Coming off the Bert on Monday at Honey Badger, I knew I didn’t want to give in and do what my body wanted me to do (ie. stay away from merkins and squats), so I did the opposite.  The results were pretty gnarly.

Did a quick mosey around the Teeter parking lot, but did the widest perimeter possible while staying within the shopping center.  I told the pax that this particular lap is what we’ll be doing in between exercises…about a 0.30 mile loop.

First stop –

15 merkins, 15 diamond merkins.  Do it 4 times.  This seemed more logical when I drew it up.  The moans coming out of Slow Jamz was epic / a little concerning.  120 merkins later, we all took that lap and ran without the use of our arms / chest..

15 squats, 15 lunges.  Do it 4 times over.  120 leg reps didn’t feel good on the next lap we did.

15 LBC’s / 15 freddies…x 4 times.  Woof, then lap.

15 bomb jacks, sprint the parking lot length.  Do it 4 times.

From there, we’re moseyed over to the apartments behind Teeter where we started at the first roundabout and I gave the pax the instructions for what i call 21’s.  Starting in that central location, we do 7 reps of an exercise, run up the hill back to the entrance of Teeter (by Red Bowl) and do 14 of the same exercise, then run back, pass the central point and run down to the water fountain, and do 21 reps of the same exercise.  Quick 42 reps of each, and about 0.5 miles of distance with plenty of uphill.

Seal jacks x 7, run, x 14, run, x 21, run.
High knees x 7, run, x 14, run, x 21, run
Squats x 7, run x 14, run, x 21, run
Burpees (I waited until the very end to throw some of these at the pax) x 7, run, x 14, running low on time so ran to COT and did burpees until 6am (most got in about 5-8 to finish).

I always say, keep it simple, and that’s what we did.  Covered 2.8 miles and about 600 reps – 120 merkins, 120 squats / lunges, 120 LBC / freddies, 60 bomb jacks, 42 seal jacks, 42 high knees, 42 more squats and about 30 burpees.  Not a bad day at the office right there.

Ruckers made their way back and we closed out in prayer – school (our kids, teachers, admin), marriages, sickness / recovery, loss of a home, and praise for our health.

Thanks Luda for the call to lead – always love coming to the Corral.  Don’t ever hesitate to schedule me now that I’m over the bridge – happy to lead these great Fort guys.

Cha Ching

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3

Dealing cards at the Block Party

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Just a heads up that this BB will be low on words (atypical for me) but hopefully, motivating for you to go try this.

Here’s the deal, simple yet effective was my intent today. For those that did the Bert at Honey Badger yesterday, this was a good round 2. The deck of cards entered my arsenal roughly 5 years ago and it’s been several months since they’ve made their way out to the gloom. That ended today.

14 men showed up today with the “threat” of rain (we had 2 ruckers join us at the end for COT).
Seeing a few new faces, check.
Disclaimer, check.
Mosey some distance making our way to a parking lot for a few warm-up activities.
Mosey to another parking lot in an effort to keep our voices from carrying over to “the house.”

For those not aware how this goes, each suit represents an exercise. Each number represents the number of reps 2-10. Jacks=11, Queens=12, Kings=13, Aces=14.

4 Jokers = 25 4ct Flutters
Diamonds = Mountain Climbers
Clubs = Jump Squats
Spades = Diamond Merkins
Hearts = 8ct Burpees

That totals (100) 4ct flutters and 104 each of the other exercises.

Until next time
SYITG
Maximus

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The Hammer

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Seven strong Pax showed up for a little rain and a little pain. Stumbled across a ruck WOD that was simple (no weinke needed) and brought the right amount of pain.

Here is how it went……

Rucked over to the YMCA yard and partnered up to accomplish the following

300 Ruck Swings

300 Big Boy Sit Ups (with ruck)

300 Squats

300 Curls

Partner 1 got reps while partner two performed an overhead ruck carry the length of the field and ran back for flapjack.

 

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5

We jumped the fence, but could not escape the Ring of Fire

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Thirteen men were present for the workout at Alcatraz.  Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp).  Geronimo came early to set up his half hour of pain.  It looked like we were in for a difficult hour.  After a quick disclaimer, YHC began with the standard warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x 10

Plank stretch

Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill.  Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.

Next, we ran back to the baseball field next to the restrooms.  We partnered up for a series of exercises.  Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise.  Flip flop once complete.

Exercises:

Round 1 – Merkins (1) , 5 bomb jacks (2)

Round 2 – LBCs (1), 10 bomb jacks (2)

Round 3 – Balls to the wall (1), Run to fence and back (2)

Round 4: Burpees (1);  5 bomb jacks (2)

Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top.  Back down to the bottom and repeat.  Once we were at the top, we ran back out the parking lot for Geronimo’s Q.

We started at the field where there were three medicine ball.  We split into three groups behind each ball.  The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object.  We did three rounds of this exercise, switching the balls between the teams.  At the end of each round, the winning team got to decide the penalty exercise for the other two teams.

Next, we moseyed to the basketball court where there was a circle of cones laid out.  Each cone had an exercise written on it.  Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.

Great work by everyone today!

 

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0

Footloose 8/20/20

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When BossHogg calls your number you either show or he sends the law after ya. With drivebys by 3 of Fort MIlls Finest i do believe he put them on notice to take YHC away if i didnt bring the pain to this fine PAX. Well we got started right at 0515 with a quick disclaimer that was to Drop Thrills satisfaction. We took off for a quick warmup that consisted of the good ole regulars. After warmup we moseyed to the four way intersection. we were going to be moving from this point to three differant directions when you get back to the intersection you do the exercises. Do first set of 100 combined reps merkins/ squats.run. second 100 combined shoulder taps/ american hammers. run. 100 reps third set CDDs/ lunges. run. Try and get in three sets of each. Move. We got 2 full sets and 1 set of 50 combined of the exercises. The PAX worked and agreed we work hard if we getting up at 0430. Thanks BossHogg for the call out. Backdraft out.

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9/7 Labor Day Convergence for Maximus’ 40th

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  • QIC: Spider-Man and Dark Helmet
  • When: 09/07/2020
  • Posted In: Pre-Blast

GET EXCITED!!!

Our recently retired Nantan, Maximus, is joining the ranks of the 40+ on 9/7, which just happens to be Labor Day.  Maximus always brings 100% to everything he does and truly embodies all three F’s in a very deliberate way.

First F:  His WODs always draw crowds because PAX get out of bed to do something difficult and he always delivers.  He will call you out for bad form, never from the mindset of bringing you down, but ONLY with the intention of making you better.

Second F:  You would have to look hard to find a PAX in The Fort and surrounding regions that do not know him.  He is always there for guys when they need them.  Some of us have been on the receiving end of that support and I am sure that list, only known to Maximus, is long.

Third F:  His marriages is built on a bedrock of faith and he teaches his girls the power and love of God.  He spreads the Word through various avenues in form of mission trips, invitations to join he and his family at church, praying with PAX when they need prayers and he recently signed on to lead a Journey group.

So, what do you do when a guy like this turns 40?  You hold a convergence with a WOD worthy of a HIM like Maximus.

The Details:

  • When:  9/17, 0600-0730
  • Where:  NAFO
  • What you need:  Ruck (event weight suggested) or a cinder-block

 

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