Tinsel Utensils at the Fort

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A great morning to Q at the Fort, great temperature to start the weekend right, rain held up but ground was soggy so I decided to stay on the path after the warm up. After a quick disclaimer, we moseyed for about 1/4 of a mile for a quick warm up:

Windmill

Moroccan night clubs

Low Slow Squats

Mountain Climbers

Low Slow Merkin

Arm circles

After the warm up we run the path up hill to the first tree and on the way back down we combined toy soldiers, butt kickers and high knees. Rinse and repeat. By the time we were coming up the hill the second time Bonsai glanced to the parking lot behind the top of the hill by the gazebo and saw the props so he knew what was coming.

The thang:

I had setup 4 stations with different props and exercises on each, the plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to run around the parking lot and continue to the next one. stations were setup as follow:

STATION 1

30 LBC’s

30 Rosalitas

30 Sledgehammer swings (15 each side)

40 Heel Touches SC

40 Dying Roach SC

20 slam ball to ground with 20# ball

STATION 2

10 burpees

10  Tire flips

20  Monkey Humpers

20 lunges SC

30 low squat (touch the ground with hand)

50 calf raises

STATION 3

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave SC

40 Shoulder taps

40 plank jack

STATION 4

USE WEIGHTS OR CINDY FOR ALL EXERCISES

10 man makers

15 biceps curls

20 bent over row

25 overhead press

30 triceps extension

40 shoulder shrug

A full circuit was completed in 21:45, everyone pushed hard so we were able to stay in track.

Next we collected all cindys and went to the bottom of the parking lot, exercise consisted on pushing cindy bear crawl style to the middle of the parking lot, we did this last year at one of Maximus’ BC and there was a lot of mumble chatter about it so I thought it was a great idea to include it,  rinse and repeat now going back to the start line. we went back up the parking lot but this time pushing cindy hair burner style.

It was time for some mary so we invited Captain Thor and Superman again, superman was the resting exercise after the 5th captain Thor exercise (5 BBSU 20 AH) then we completed the full CT circuit to 10 BBSU and 40 AH, lots of mumble chatter again here.

with 8 minutes to spare we moseyed to the playground for some pullups and toes to bar, 2 rounds of 6 each.

With only a couple of minutes to spare we moseyed back to COT.

We finished up with announcements, prayers and praises; all injured PAX were included in our prayers.

Thank you Bonsai for the opportunity to lead and help some HIM get better.

Tinsel out..

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Tinsel’s Birthday month pain fest starts at the swamp

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I had the opportunity to sub for Sasquatch, we had 4 bootcampers, 4 ruckers and 6 runners.

I kindly asked the ruckers to join the BC but they declined the invitation to our pain fest.

After a quick disclaimer, Mile High, Cha Ching, Copyright and YHC moseyed for about 1/3 of a mile and did the warm up:

Side straddle hops, windmills, moroccan night clubs,  low slow squats and some cherry pickers.

Following the warm up we moseyed to the stairs next to the back of Just Fresh where some props had been dropped earlier, we started the following with a run up and down the stairs after completion of one circuit:

8 Carolina Dry Docks

8 man makers w/block or weights

8 sledgehammer swing each side

8 worst merkin ever W-R-D

8 touch ground squat

8 biceps curls w/block or weights

8 shoulder tap each side

2 tire flips

After 3 circuits we took a “break” and run around the block were Omega sports used to be to comeback to the stairs and props for 2 more rounds of pain.

With 3 minutes in we found a grassy area for some superhero workout: supermans and the famous Captain Thor, lots of mumble chatter here, one PAX commented that it was the hardest mary he has ever donebut never gave up.

With two minutes to spare we run back to COT to meet the runners and ruckers.

We finished up with announcements, prayers and praises.

Great work by everyone!!

Tinsel out… until the next day

 

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Armory

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11 men showed up this morning at the Armory for my second Kettle Bell Q.  It was good to see Trucker in the crowd.  I made sure to emphasize “Modify if necessary” since he is recovering from an injury.

Warm-up:

Leg stretch (Butt kickers, knees to chest)

Plank stretch (Honeymooner, downward dog)

SSH x 15

Merkin x 10

Windmill x 10

Next, we moseyed to the main parking lot near the light post for some partner exercises. Partner #1 would perform a stationary exercise while Partner #2 would be in motion.  Once Partner #2 completed the exercise, he would flipflop with Partner #1. Below are the exercises:

Round                    Stationary                      Motion  

1                                KB swing                          Jog around the parking lot

2                               Squat                                  KB carry between light poles

3                               Figure 8s                            Bear crawl

4                              Upright row                      Burpee broad Jump

5                               Curl                                      Lunge walk

6                               Shoulder press               Jog around the parking lot

7                               Skull crushers                  Inch worm merkins

8                               Tri-extensions                  Squat walk

 

Great job this morning! Lots of good chatter and encouragement.

 

Prayers:

Families in Alabama impacted by the Tornado

Comfort for families grieving a loved one

Healing and comfort for families dealing with illness

Healing and speedy recover for injured Pax

 

 

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Travis Manion Ruck WOD 4/27

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PAX, we are teaming with CrossFit and Ruck Clubs across the country to honor Travis Manion (USMC), killed in Iraq while saving his wounded teammates.  Today, his legacy lives on in the words he spoke before leaving for his final deployment.  “If Not Me, Then Who…”

Support his Foundation by doing the Manion WOD on April 27, 2019 at Walter Elisha Park starting at 6:30am.  They have created our own ticket to register with under: F3 Fort Mill/Lake Wylie Ruckers.  Cost is $35.00

The Manion WOD w/Ruck is:

-400 meter run

-29 Ruck Squats w/#40 sandbag

-7 Rounds

Sign up here:  https://donate.travismanion.org/event/2019-manion-wod-for-ruck-clubs/e220757.

Note:  Due to order time on patches, if you want a patch the day of the event, you need to register by Mon, March 4th.  Otherwise, your patch will be mailed after completion of the event.

-Cobra Kai

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40 Day Challenge 2019

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Ok PAX……time to get challenged and ready for summer.

For the next 40 days its time to be uncomfortable.

This is simple and to the point and you will get better so its all worth it.

Starting 3/6/19 and Ending 4/14/19 ——->>>>>40 Days

  • 1st F  Challenge = 40 Merkins every day
    • Not including workout merkins
    • can mix and match (Wide, Regular, Diamonds)
    • Get them in!!!
  • 2nd F Challenge = Work on Concentrica weekly
    • M – show some love
    • shorties – spend some time
    • PAX – attend 2ndF lunch or coffee
  • 3rd F Challenge = Serve 1 time at one of the following within 40 days
    • Saturday Gfit – contact Deacon
    • Saturday Guidance (CAH) – Contact Chicken Hawk
    • Monday or Wednesday Paradise Reading Center – Contact Crab Cakes

Email me me bjmullen60@yahoo.com and tell me you are in and I will hold you accountable.

Prefer to see you and shieldlock sign up together

THIS IS MEANT TO MAKE YOU UNCOMFORTABLE TO MAKE YOU BETTER

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Manion WOD

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  • QIC: Cobra Kai
  • When: 04/27/2019
  • Posted In: Pre-Blast

PAX, we are teaming with CrossFit and Ruck Clubs across the country to honor Travis Manion (USMC), killed in Iraq while saving his wounded teammates. Today, his legacy lives on in the words he spoke before leaving for his final deployment: “If Not Me, Then Who…”.

Support his Foundation by doing the Manion WOD on April 27, 2019 at Walter Elisha Park starting at 6:30am. They have created our own F3 Fort Mill/Lake Wylie ticket to register. Cost is $35.00.

The Manion WOD w/Ruck is:
· 400 meter run
· 29 Ruck Squats w/#40 sandbag
· 7 Rounds

Sign up here: Manion WOD Sign-Up – Click on ‘Sign Up At My Ruck Club Here’ then scroll down and select F3 Fort Mill/Lake Wylie Ruckers.

Note: Due to order time on patches, if you want a patch the day of the
event, you need to register by Mon, March 4th. Otherwise, your patch
will be mailed after completion of the event.

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CROSSROADS – Preparation for Easter – aka Lent

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As Spring approaches one of the most significant days that kicks off Spring and then Summer is EASTER.

Do we really grasp the importance of Easter and what it means, not only for Christianity but for all people??

Crossroads is going to take the 7 weeks leading up to Easter looking at the key events of what is called HOLY WEEK. The Sunday to Sunday movements of Jesus and his followers that led to his death and resurrection on Easter which we celebrate annually.

Here is our schedule of Qs and the Holy Week day they will cover:

  • 3/5 – Cake Boss – Sunday also known as Palm Sunday
  • 3/12 – Gecko – Monday clearing of Temple & others
  • 3/19 – Twister – Tuesday Fig tree & Temple controversies
  • 3/26 – Sugar Daddy – Wednesday Plans to kill Jesus
  • 4/2 – Double D – Thursday – Last Supper & Gethsemane
  • 4/9 – Pusher – Friday Trial, Death & Burial of Jesus
  • 4/12 – Flat Tire AT CHICKENNWIZDIM – Easter Sunday The Empty Tomb!

Don’t miss out on this chance to understand this event and how it applies to each one of us…..not just a story but something that directly includes each of us!!

Peace!

Cake Boss

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F3 Baton Relay Race

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9 men and 5 2.0’s rolled into the Deep on a mildly chilly Saturday morning for what turned out to be a fun workout.

We started with a short mosey around the parking lot and then…

COP-SSHx30/Annie’s(in lexicon)/Abe Vigoda’s/The non-insulting Produce Pickers.  All exercises were interlocked with Arms to the Sky-Touch Toes-Down Dog-Honeymooner.  We finished the COP with 5 4×4 Merkins.

The Thang

We moseyed on across the street to the school’s track where I had 2 12 pound dumbbells waiting for us.  The mission was for each Pax to run a lap holding both dumbbells in their arms while the rest of the Pax do an exercise of the runners choosing waiting for the “Baton” handoff.  The 2.0’s only had to carry one around the track and went 2 at a time to speed thing up a little.  The exercises picked were Lunges/”Happy Dance”(which I don’t know if that is in the Lexicon)/Merkins/SSH/Moroccan Night Clubs/Bent Over Shoulder Raises/Back Bridges(Hip Thrusters?)/LBC’s/Freddy Mercuries/Burpees.  There might have been others but they are lost to memory.

Plenty of shenanigans with the 2.0’s running around the track making for some light hearted, fun moments.  The second F was definitely in play while waiting for the handoff making this workout one of the funnest I’ve been to.  We then grabbed some wall so I could give the Pax a small taste of my previous Zero G workout but I soon realized that this time around it did not work out as smoothly as in my previous Q.  

From a Balls To The Walls position we did Peter Parkers x10 and Parker Peters x10 in cadence.  Half the Pax could not do it so I quickly decided not to do anymore Zero G for the day.  So we moseyed on over back to COT where I played out 3 cones in a triangle formation where we did a 7 of Diamonds.  We split up in 3 groups and started with 7 Burpees at each cone, then I had a different Pax pick an exercise but round 2 was 14 reps at each cone till we hit 28 reps.  I forgot the exercises picked, I think there was also squats and Mountain Climbers involved.  We then finished with Royale’s favorite exercise of 10 Big Boy Sit-ups.

The 2.0’s bring a different energy to the workout and it was a blast being their Q for the day.  Prayers for sick and injured Pax/Cancer victims/ and for our Soldiers and Sailors all over the world doing their thing and representing the Stars and Stripes.  Till next time, peace.

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Call a Kotter Today

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It was an honor for Walker and I to head across the River on this cool and cloudy gloom to lead 6 of The Fort’s Finest HIM who decided on this day they would not allow the Fartsack to overtake them. Thank you Smuggler for the opportunity. Thank you to the men of The Fort to allow us to visit you this weekend.

WARMUP

YHC led the warmup with the following in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters. We then took a quick mosey over to the wall in front of the Tennis Center for what was to commence below.

THE THANG

Once we arrived at the wall we went through 2 rounds of Irkins, Dips, Step-Ups, and Derkins all in cadence. We then headed back to Runde Park for some curls, Tricep Extensions, Squats w/block overhead, Bent Over Rows, & Lunges (All with the Paving Blocks in the parking lot). YHC then handed over the Q-Stick to Walker for the following:

We began with the infamous Starfish workout. 25 Body Squats at the center each time we returned, and 25 Merkins, 25 Diamond Merkins, 25 Wide Arm Merkins, & 26 Staggered Merkins.

Then Walker led us in some core work with a lot of Flutters and One Legged Flutters (each leg). Then we circled up for for some cardio doing the Original Burpee (no push up, no jump, and hands touch the ground before you thrust your feet). We were 20-seconds on and 10-seconds off for I think 20 times.

We then did a round of 7’s with Merkins at one end and Jump Squats at the other. Walker had about 3 minutes left and we finished with more flutters & Merkins (WHO WOULD HAVE GUESSED).

Great work to all HIMs who showed up this morning. Thank you again.

NMM

This was not mentioned at the  COT, but I want to remind all PAX of the Fort to stick to the challenge given by Maximus at the Christmas Convergence. Take some time TODAY and call a former FNG whom you haven’t seen in a while and get them back out into the gloom. We all fail at this so let’s make it a point. One man a week is all you need to do. Aye!

ANNOUNCEMENTS

Convergence & Invergence-March 8-Baxter HT and The Shack.

Joe Davis Run-March 9.

Operation Sweet Tooth Run-March 30 in Tega Cay beginning at Runde Park.

PRAYERS/PRAISES

Prayers and praises were mentioned and were lifted up by Walker.

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Footloose: Fancy Free and Moderate

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23 PAX gathered in the foggy gloom (24 at COT with Polaroid joining in after he hit his miles)

Started out with a VERY clear and complete disclaimer. See the full version at: Disclaimer

Mosey towards the Church of God parking lot. Sugar Bug fell about 30 yards in…..good thing the disclaimer was so thorough. Also good thing he popped right up and continued on. Went serpentine on the COG stairs to get the PAX all back in one place after the mosey spread us out.

Warm up:
SSH x10
Merkin x10
Held Plank
forced Bomb Jacks (TWSS – Kielbasa)
Mountain Climber (slow count) x10
Held Plank
more forced Bomb Jacks (TWSS – Kielbasa)
SSH x10
IW x10
HW x10
Spiderman Merkins x10
Hip Flexer stretch (Lizard Pose)
Al Gore
Al Gore + Moroccan Night Club x10
Hooneymooner–>Downdog combination

Thang:
Partner up: Dora
100 merkins
200 squats
300 flutters

Mosey to giant wall
Wall Sit while PAX performed 5 burpees down the line

Message synopsis:
What is Moderate? What do you moderate?

Mosey back to FBC
Line up on a parking lot island:
Mike Tyson x10 –> bear crawl across to adjacent island
Rinse and Repeat

Lined up for called Lunges and Squats
Right Leg Lunge x5
Left Leg Lunge x5
Squats x5
Hold Squat w/ calf raise x5
Finished with Pigeon Lunge

NMM:

It’s an honor to lead. Lots of respectable PAX out there today. These men working on getting better in their 50s and beyond are an inspiration. They push YHC to want to be better.

Announcements:
Welcome FNG: Hardwood
Convergence: Baxter Harris Teeter 3/8
Joe Davis Run 3/9
Operation Sweet Tooth 3/30

Band Camp Dismissed

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