A Day in History

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1945: USS Indianapolis Sinking – I-58 Japanese submarine sinks the American cruiser Indianapolis, killing 883 seamen in the worst loss in the history of the U.S. navy.

  • 19 Swings
  • 45 Curls
  • 883 meter (0.546 mi) farmer carry

1958 : NASA (National Aeronautics and Space Administration) is created to make sure America will win the space race and 11 years and billions of dollars later, Neil Armstrong stepped out of the lunar module Eagle and onto the moon’s surface on July 20th, 1969.

  • 19 lat pulls
  • 58 triceps extensions
  • Jacobs Ladder, 11’s = clean left/clean right

1981 : Prince Charles marries Lady Diana at a royal ceremony at St. Paul’s Cathedral, it is estimated 500 million television viewers in 74 countries tune in to witness the fairy tale marriage

  • 19 deadlifts
  • 81 Lawn mower pulls
  • 74 rabbit hops in squat position

Mary

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Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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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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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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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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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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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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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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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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