12 Days of Christmas

Leave a comment

Today at the Ranch I had the pleasure of leading nine men in a 12 days of Christmas Beatdown. I know its a week before Thanksgiving but like everyone else we will skip to Christmas.

We started with a warm up of Windmills, Tappy Taps, SSH and Moroccan NC and then we moseyed to the back playground for some real fun.

Our 12 Days of Christmas :

1 BURPEE

2 MERKINS

3 SQUATS

4 MOUNTAIN CLIMBERS

5 BIG BOY’S

6 FLUTTERS

7 DIAMOND MERKINS

8 LBC’S

9 BOX CUTTERS

10 CDD

11 AMERICAN HAMMERS

12 WIDE ARM MERKINS

OH!!  I forgot there was a lap around the loop after every day. There was some singing and some complaining as well.

We ended with some Mary and Two Ruckers joined us for  COT!!

Thanks Jiffy for letting me lead these fine men.

TClap |
1

Figure 8 Around Old FM

Leave a comment

16 Pax

  • Brief warmup to get the body moving, 30 SSH
  • Run ~1 mile to Banks Law Firm,  N White to Main to Railroad to Watson to Williamson to Patterson to Academy to Forrest – 25 Squats, 25 Merkins, 25 Big Boys
  • Run ~.75 mile to WEP; Tom Hall to Main, to N White – 25 Squats, 25 Merkins, 25 Big Boys
  • Run ~1 mile to Harris Street Park, N White to Sidney Johnson, to Jackson – 25 Squats, 25 Merkins, 25 Big Boys
  • Run ~1 mile to Veteran’s Park; Harris Street to Massey St – 25 Squats, 25 Merkins, 25 Big Boys

 

TClap |
0

Kettlebell Card Deck in the Rainy Gloom

Leave a comment

Disclaimer
Mosey
SSH
Windmills
Cherry Pickers
Imperial walkers

QSource. Leave Right. Team Development. Q4.6

Round 1: T IS FOR TRUST. RELIANCE BETWEEN TEAM MEMBERS. A VIRTUOUS LEADER BUILDS TRUST.
Spades – upright rows
Clubs – monkey humpers w bell
Diamonds – Shoulder press
Hearts – deadlift
Jokers = 5 Burpees

Round 2 on 6: E IS FOR EQUIPPING. MATCHING THE TEAM TO MISSION. ENSURE TEAM HAS WHAT IT NEEDS TO BE SUCCESSFUL.
Spades – press x 2
Clubs – side to side
Diamonds – triceps extensions
Hearts – pavement to balls
Jokers = 5 Burpees

Round 3: A IS FOR ACCOUNTABILITY. SETTING AND MAINTAINING HIGH STANDARDS. INSTILLS A CULTURE OF ACCOUNTABILITY AND FOSTERS TEAMWORK AND MUTUAL RESPECT.
Spades = Swings
Clubs = Goblet Squats
Diamonds = Curls
Hearts = bent rows
Jokers = 5 Burpees

Round 4: M IS FOR MISSIONALITY. A VIRTUOUS LEADER NEVER LETS THE TEAM FORGET WHAT THEY ARE COMBINED TO ACCOMPLISH.
Spades – American hammers
Clubs – big boys
Diamonds – flutters
Hearts – boat & canoes
Jokers = 5 Burpees

TClap |
4

Overcome

Leave a comment

7 boot campers and 3 runners posted at Laces In/Out this morning.  The cool temperature was perfect for a hideous beat down. We did hill repeats because today’s message was focused on overcoming inertia.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), and LBCs (15x)

Mosey to the hill near the stadium to add inertia and do the following exercises. 

  1. 100 Yard Dash
  2. Jumping Squats (2x) 
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x) 
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf Raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

Moleskin:

Why do we sometimes struggle to answer God’s calling and purpose for our lives?  Does our own inertia stop us from making a breakthrough?

The bible shows us that Paul initially hesitated when he was called to God’s mission field.  In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”

Paul eventually pushed through his inertia and fulfilled his mission.  Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong.  

Peace,

Deacon

TClap |
9

Watch D.O.G.S. PAX volunteer effort at Tega Cay Elementary ( Pantheon )

Leave a comment

Watch D.O.G.S.

Whether you attended our Watch DOGS kickoff event or not, we hope that you will participate in this exciting program by volunteering one or more days this school year as a Watch DOG. Please visit our Sign Up Calendar for more information and to choose a date to volunteer that works for you. You must complete a FMSD Volunteer Screening and sign up for a duty date on the sign up calendar to serve as a Watch DOG.

CLICK HERE for the calendar link to sign up to be a Watch DOG!

CLICK HERE to complete a FMSD Volunteer Screening

CLICK HERE to watch the Today Show segment about Watch D.O.G.S.

If you did not order your shirt, you may purchase one on the day you serve as a Watch DOG for $20 (credit/debit preferred, exact cash/check accepted). Uniform shirts are required so you will be easily identifiable by teachers, staff, and students. Financial assistance available upon request.

If you have any questions about this opportunity to make an impact at Tega Cay Elementary School, please contact Kristen Motte (School Counselor & Watch DOG Program Coordinator) at mottek@fortmillschools.org.

TClap |
0

11/20/2019 Pantheon Backblast

Leave a comment

‘BACK-blast’ or rather Back workout day at Pantheon.  Brought out Pandoras Box ( travel trailer with gym equipment ) for alternating partner work.

Warmup:  2 rounds of Side Straddle hops, Low Slow Squats and Carolina Dry docks x 10 reps in cadence.  2nd set at faster cadence.  Add’l set of Front Straddle hops ( seal jacks ) with tight body to activate the back muscles.

The Thang:  2 Full rounds

  • TRX – 15 reps of wide, med, and close grip x15 reps – Partner:  mac tar jai,
  • 35lb battle ropes – 15 reps of full, medium and close motion – Partner:  plank hold,
  • Slam ballz – 3 sets of 5 reps w/ 20, 16, and 12 lb ballz – Partner:  25lb standing chair DB rows
  • Pullups – 3 sets of 5 reps – Partner:  25lb DB pullover,
  • Deadlift – 3 sets of 5 reps w/105lb barbell – Partner:  12lb wide range American Hammer

Intermezzo:  3 sets – Reverse ballz to the wall walks – Partner:  5 sec fence pull-up hold

Cool down – Back stretches – 10 reps each of wide arm circles ( backward/forward ), body huggerz, Carolina Dry Dock stretch, Honeymooner stretch.

Prayers/Praises – Clean Cancer Scans, Patience around holidays with family, work travel.

Announcements – Clave Boss Christmas festivities.

Thank you for the assistance in repacking the trailer.

TClap |
0

8 Extra Pounds

Leave a comment

Twelve of Fort Mill’s finest met at the Harris Teeter on a perfect late fall morning.  While two set off for a ruck workout, the other 10 joined YHC and here is what they did:

Take a big loop around the HT parking lot and meet up at the white VW near the back of the lot.  Everyone pick up two bricks and mosey to the Green Olive Grille for COP:

Circle up and drop your bricks for SSH x 25 and 10 windmills.  Pick up your bricks and everyone in cadence for:  merkin x 10, squat x 15, imperial walker x 20, jump squat x 10, LBC x 20, hello dolly x 20, American hammer x 20 , diamond merkin x 10, Morrocan nightclub x 20.

Mosey to the back of the main parking lot, put your bricks into a pile, and then mosey to the front of Harris Teeter (about 50 yds).   Form two groups of 5.   The first group runs to the pile, picks up a brick, and runs back to the start point.  The second group does the same.  Rinse and repeat and until all the bricks are moved.   Once all the bricks are moved, repeat with two bricks per person and move the bricks to the start point (full disclosure – this was not how this was supposed to go!)

Mosey back to Green Olive grille and circle up for Jack Webb  (1:4).   We got to 7 merkins and 28 overheads with bricks before YHC’s form started to fail.

ABLAB with bricks:

Flying flutter x 20, V-up x 10, Superman hold x 3, X’s and O’s x 10.  Close with the body destroyer.

COT

I’ve been away from this AO for a while and it was good to see many new faces this morning.  What perfect weather for a boot camp!  Dark Helmut and Olaf provided the usual chatter  – thank you, gentlemen.    It was a pleasure to lead the Pax today and I hope you enjoyed the workout.

Announcements, Prayers, Praises:

Read your newsletter:   Saturday convergence at The Fort, Thanksgiving convergence, Xmas party all coming up.

Prayers for:  Kenyan and his family, a family member with recurring cancer, Olaf on his Spartan race.

 

 

TClap |
2

Halloween Kettlebells at the Hive

Leave a comment

So admittedly this just a tad late but I’m thankful I have both written and video evidence to reference for my first Kettlebell Q at the Hive.

As I recall It was a relatively cool and damp morning for the day after Halloween but 9 sturdy and resilient PAX plus  one FNG braved their (candy) hangovers to partake in an iron pax inspired beat down courtesy of YHC.

A “professional” disclaimer was provided and we took a quick mosey around the parking lot.  Once we completed a lap we circled up and began a quick warm up.

IW x 20
HW x 20
MC x 15
MNCx 20

After the warmup we grabbed our bells and moseyed over to a portion of the parking lot where I had chalked out the next 30 minutes of pain.

The Thang

The bulk of the workout was divided into 3 sets where the Pax would have 10 minutes to get through each set as many times as possible. Each of these sets were inspired by weeks 2-4 of the Ironpax challenge.

Set 1

10 Merkins (5 each side w/bell)
15 Thrusters
20 Curls (10 each side)
25 Goblet Squats
Once through those exercises you would then complete 1 lap around the parking lot.

After 10 minutes were up we moved right into the next stage of pain.

Set 2

10 Lawnmowers (5 each side)
15 Burpee Jumps (Burpee then jump over the bell and do another burpee)
20 Tricep Extensions
25 Chest Presses
30 Flutters with Bell raised
Followed by another Lap

10 more minutes flew by and we didn’t waste anytime moving onto Set 3

Set 3

This set was pick your poison. Meaning that you needed to do the number of reps cumulatively but you got to pick the method of your pain.

50 Merkins OR Squats
Followed by carrying your bell to a predetermined distance and back.
50 Thrusts OR Lunges
Followed by the same bell carrying lap
75 Curls/Extensions/Flutters
Followed by the same bell carrying lap

After the third set was complete we did a 10 count and then finished with thrusts, squats, and….. I think burpees because we had 30 seconds left.

Back at COT we had the privilege of naming a new FNG who happened to be from Chicago. I suggested Windy City but after that was dubbed as “too nice” we settled on Wrigley (he’s a White Sox Fan)

All told it was a great way to work off the 100 Twix I had the night before. Great work by all who showed. Also, big thanks to Bandcamp for the opportunity!!

 

TClap |
4

3rd

Leave a comment

It was blessing to post with 13 #HIMs today.  We were sweating like crazy 15 minutes into the workout.  YHC has not seen WWL in months. Stang surprised us by posting at today’s boot camp instead of running the trails.  It was great to see all of the Pax in the gloom.  

The Thang:

Mosey to the curved parking lot on 160 

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (15x) 

Mosey to the parking lot on top of the hill 

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Flying Squirrels, Reverse Crunches and Donkey Kicks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot on 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)

Mosey to COT

Moleskin: 

In order to have significant impact on others you must put others first. Put God first, others second and yourself third. 

We say “I am third” and even wear that saying on our clothing. How do we put ourselves third?

There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor. Listen to others perspective and value it.

Peace,

Deacon 

TClap |
5

Pre-Blast F3 The Fort 2019 Christmas Party

Leave a comment

2ND F….. AKA FELLOWSHIP TO CELEBRATE THE YEAR AND BLESSINGS.
The Thang:

Meet up at Baxter Community Center- Mushroom Pool Clubhouse.

Warmup with some meetin’ and greetin’.

Mosey to the buffet line for catered fine foods (Improper Pig). Partner carry plate to table and fellowship.

3 hrs of Music- Dance if you want to. Mumble chatter welcome.

Moleskin:

F3 is awesome and it makes us all better. We have such an awesome community of PAX and so many new men, that we need to come together and celebrate. 2nd ‘F’ is Fellowship. That means hanging together, enjoying conversation and having a good time. Make every effort to be part of events like this. Let your Ms meet the guys and their better halves.

Details:

Place: Mushroom Pool Clubhouse- 3387 Richards Crossing, Fort Mill, SC 29708
Date: Friday December 6th
Time: 7:00pm-10:00pm
Cost: $30/person——->$60 per couple deadline to sign up Nov 30th 12pm
pay here: https://www.paypal.me/f3thefort
Sign up here: https://forms.gle/xGupWMSXt6xyxNV36
Includes: Facility, Tables/Chairs, Food, Music

Catering by: THE IMPROPER PIG (you know you want some of that)
Menu:
Pulled Pork
Pulled Chicken
Baked Beans
Mac & Cheese
Asian and House slaw
Southern Hushpuppies
Your choice of Queen Bee or Eastern BBQ sauce
Sweet Tea
Lemonade

Please bring a dessert
BYOB – No bar this year…responsible for own drinks

CONTEST FOR PRIZES!!!!
Dessert Contest – Voted by ballot and awarded after dinner (cookies, cakes, pies)

Dress: Nice Casual or crushed velvet red suit

Instructions – RSVP is required, so please follow these steps:

Sign up using this form: https://forms.gle/xGupWMSXt6xyxNV36
Pay ($60/couple or $30/person) via the PayPal page.

Questions? Contact Wegmans, Backdraft or Crab Cakes

TClap |
15