Post Hurricane Florence beat down

Leave a comment

As with Hurricane Florence, the PAX poured into the Colosseum in anticipation of the destructive forces YHC was about to deliver.

Mossy to small teacher lot at entrance of school for COP:

Windmills (lots of great mumble chatter about starting with these from Pusher)

Imperial Walkers

Slow Squats (more mumble chatter about the irregular counts)

Elbow Plank March

Moroccan Nightclubs

Merkins

Mossy to top of hill for hill repeats towards SC 160:

run to each light post (realized there was only 3, so audible to include 2 imaginary light poles), partner up each round with a different partner to push each other

round run was 20 LBCs each

round two was 20 Squats each

round three was 20 merkins each

round four was 3 burpees each

20 Big boys sit ups before running back to COT and at each light pole do 2 burpees

Before COT complete hello dolly and heels to heaven

As i mentioned during a 10 count, PAX need to lean on their life partner or a PAX to help survive through hurricanes and rough times. Life can not be controlled, you need to let go of control and trust in the LORD to help you through the storms.

As always, an honor to lead.

Trucker

TClap |
0

16 got Brenton’d at the Honey Badger

Leave a comment

16 brave little badgers got their man card punched this morning at the best AO in The Fort Region – The Honey Badger.

This AO is always a little bit harder, and a little bit longer than the rest. If you fight badger on Monday, and start your week like a hero – the rest of the week is a little bit easier.

This week we honored Officer Timothy Brenton.  Brenton, husband and father of two, was killed in the line of duty on October 31, 2009

The Brenton workout calls for five rounds of bear crawls (100 ft) standing broad jumps (100 ft) with 3 burpees after every five jumps. We modified this slightly to bear crawls of 100 yards, and broad jumps of 100 yards with 3 burpees every 10 yards. We also added a 400 meter run in between sets.

This is the second time the Brenton has made it to the Honey Badger – both times it was modified to 100 yards. So we are adopting this as the new standard.

Prayers to all effected by Hurricane Florence

TClap |
9

Simple Math at Quagmire

Leave a comment

After staying up late into the night writing a much more complicated Weinke…. barely anybody showed up to the Quagmire, an AO known for getting 20+ on a regular ocassion. So needless to say, we went with option B and I was now making it up on the fly based on the basic principle of random numbers and letters dictating our workout today.

After a standard disclaimer, we moseyed around to the center rivergate fountain (called Muh Fountain for some reason?) and did a bear crawl around the traffic circle

The general idea was to ask PAX for a number and pair it with an exercise in my head. Sometimes I didn’t like the number so two numbers were asked and either added or multiplied together based on what the numbers given (ask a real street magician, they don’t know what trick they will do until you pick the card)

For example, Cha ching said 20 times Jedi’s reponse of 2 gave us 40 seconds of Al Gore which started off on a really good note.

Olaf showed up a few minutes late so he didn’t know what to expect when I asked him for a number. This gave us with 27 Gorilla Humpers IC….

No idea what the order was, but ended up doing
2 minutes AMRAP hip slappers on the benches
20 derkins
15 Carolina Dry Docks IC
11 burpees
and some random number of squats, LBCs, inchworm merkins

At some point I started asking for letters of the alphabet instead which gave us some
Derkins, Gorilla Humpers, Werkins

asked for 4 more numbers which gave us our Dora 1-2-3-4
107 flutters
27 burpees
101 LBCs
144 squats

7 PAX present meant 7 times up the stairs

Indian run back to the shovelflag for some quick MoM
Olaf led his favorite Homer to Marge to Mr Burns
10 Crunchy Frog IC
Cha Ching style Freddie Mercury
and then my standard 5 burpees to finish it off

CoT
Invergence PLEASE SIGN UP ahead of time
Convergence Sep 29 at WEP 0600
I am looking for someone to do the Pathfinder Advanced with me for accountability

Please pray for my family in Wilmington as they cannot get out of town, they stayed at my hometown church to help take care of the homeless and others who could not leave but the city as a whole was hit worse than it has been in over 40 years and are running low on resources at a city wide level and no one can get on I40 into the city so its slow going taking back roads and cutovers through smaller towns.

Couples Retreat next weekend for my church

Please take a minute in your day to pray for stronger marraiges among our PAX

Olaf’s half cousins parents died as a result of Florence, please pray for the family. He grew up with this side of his family

Please stay safe on the roads today

TClap |
1

Pre-Florence Burn at Slow Burn

Leave a comment

12 Pax braved the “windy” conditions for a great workout before Hurricane Florence made it’s way into Fort Mill. We started with a slow mosey down to the Lowe’s parking lot. On the way we did butt kickers and high knee.

We covered a lot of bases during the warm-up.

The Windmill

Potato Pickers

Moroccan Nightclub

Merkins

Low Slow Squats

5 Burpees

Side Straddle Hop

LBCs

4 Burpees

Afterwards we mosey over to the side of the building and did wall squats while each pax stepped out and did a couple of bomb jacks.

Then we began the main part of our workout. I set up 4 corners where  each corner had 4 rounds of exercises. Most were 15 reps each and each corner covered a different body part. Chest & Triceps, Legs, Abs, and Core. We divided into groups. On the first round, I messed up the count which resulted in some confusion. Thanks to Old Bay, we got it right for round two and the rest of the workout. Each group would do the listed exercise for each corner and then run to the next corner. After every group had completed the round, we met in the middle to do 6 burpees as a group. This allowed us to complete a total of 33 burpees (we did 9 during warm-ups). We had enough time to do one bonus round. At the end of the bonus round, we met in the middle and did 5 bomb jacks.

We moseyed back to the COT where we had enough time to do 10 plank jacks. Thanks to everyone that showed up for my 2nd time running Q.2018-09-14 06.00.36

TClap |
1

The Fort 6 year Anniversary Convergence –9/29/2018

Leave a comment
  • QIC: Wegmans, Funhouse, Jwow, Twister, Flux, Assassin
  • When: 09/29/2018
  • Posted In: Pre-Blast, The Fort

9/29/2012—-9/29/2018

On Saturday September 29th, The Fort celebrates 6 years of F3 in the Fort Mill, Lake Wylie and beyond. We are pulling together the PAX from across the region for a 1st F Convergence with Pre-Ruck Option and Pre-Run Option  at the mother-ship, Walter Elisha Park (The Fort) where it all started.

This event is a great opportunity to EH and bring new guys out. Continue to give it away.

Besides pre-ruck and run options, we will have 6 Qs for 6 years. This will be Rapid Fire and moving quick, but we have Qs that represent history, character, strength and future of The Fort.

Talk it up in all COTs and 2nd/3rd Fs!!

Here’s the Plan:

WHAT: Pre-Ruck

  • Q: Trucker
  • Time: 0615
  • Launch from Panera

WHAT: Pre-Run

  • Q: Cake Boss
  • Time: 0630
  • Launch from Panera
  • 2-3mi

WHAT: Boot Camp Convergence

  • Q:
    1. Wegmans
    2. Funhouse
    3. Jwow
    4. Twister
    5. Flux
    6. Assassin
  • Time: 0700

WHAT: Coffeteria

  • Q: Double D
  • Time: 0830
  • Panera

6 years of impacting men, families, and community! Its been life changing and worth recognizing.

 

 

TClap |
15

Lack of control

Leave a comment

This thing got started with a quick gathering to listen in to the disclaimer before we began the 45 min of activities planned.  Short mosey from COT over to the band practice practice field for a warm up.

Warm up included:

  • 40 SSH, 2 burpees
  • 30 shoulder press, 2 burpees
  • 25 Moroccan night club, 2 burpees
  • 8 windmill, 2 burpees
  • 15 squats, 2 burpees
  • 10 hillbilly walkers, 2 burpees
  • quick leg stretches, honeymooners, and downward dog – then we took off to the next spot

Mosey’d over to the smaller parking lot in front of the school with the loop in front of the main entrance where YHC scooped up a parking cone and dropped it off about 80-100 yards from the front of the school.  Next piece of fun ensued was as follows:

  • 50% run from main entrance to cone, followed up by 5 burpees
  • 50% run back to main entrance, followed by 10 bench step up’s each leg, and then 20 dips
  • Then repeat the above for round 2
  • 75% run from main entrance to cone, followed up by 5 burpees
  • 75% run back to main entrance, followed by 15 bench step up’s each leg, and then 25 dips
  • Repeat the above @ 75%
  • 100% / all you got run from main entrance to cone, followed up by 5 burpees
  • 100% / all you got run back to main entrance, followed by 20 bench step up’s each leg, and then 30 dips
  • Repeat the above @ 100%

In-between the 50-75% round and 75-100% round, YHC provided some words on “control”.  While some of us are more controlling than others, we all have our control issues somewhere in our lives.  Whether that be at home with the M and 2.0s, at work with co-workers or just the company in general, or trying to control and plan for a hurricane.  In the end, we can only control ourselves, how we act, what words we use and choices we make, if we want to push ourselves during a workout, etc.  When something like a hurricane comes along and we have no control, we can comfort our M’s and our 2.0s, but it’s really in God’s hands and we need to put our trust in Him.

Quick mosey back to COT (with the Laces Out PAX “stretching”) for some Mary, name-o-rama, announcements, prayers / praises, and ball of man.  Also knocked out 42 burpees in total for #1000September !

Good stuff – looking forward to next time!

-Shady

TClap |
0

Start and stop, repeat

Leave a comment

Man it’s been too long. Cha Ching set me up with the opportunity to Q at the SWAMP and I must say, I do miss that place. But then again, I think I say that with every AO I have the opportunity to Q at. So for this one, I “solicited” a few ideas from my Ragnar team and even got to incorporate a few of them while only 2 of them graced us with their presence.

17 BC’ers and 2 Ruckers for a total of 19 was the count as we circled up to be disclaimed and get a brief unnecessary overview of what I thought would be necessary instructions. In short, this post would be about starting and stopping, that’s it. No deeper meaning, no Beyond discussion this time, just full on “get your work on and get it done.” We’ll be running between our COP’s at 2 different speeds and I’ll call it out before we take off: 1: All you’ve got and 2: As a PAX.

1: COP in THD’s parking lot: for a little warm up.

2: Lt. Dans

3: Merkins/Carolina Dry Docks

4: Kracken Burpee (Only 1 way to get better at these and when in the Lake Wylie area, these are a must).

5: Staggered Merkins & Jump Squats

6: 1 min of 6″ leg holds, 1min 45 degree crunch hold. Followed by Dips & Dry Docks again.

7: 2min Al Gore, 1 min 6″ Merkin hold and 1min Calf Raise hold. Bunny hop 30 yds and back.

8: Diamonds, Wide-Arm Merkins, Slow Sumo Squats & 1min Flutter Kicks with a press

9: 24 Dips & the fountain

COT: Prayers for Stang’s parents, Emma Holt, those in the path of Hurricane Florence. Be open to how you can help others in the wake of the storm.

Until next time…

Maximus

TClap |
3

Not by the Original Artist

Leave a comment

As with most things in life, we learn from copying others. Workout routines are frequently copied and improved upon. Music (cover songs) fall into the same category as the PAX learned about this AM.

No FNG’s, disclaimer promptly delivered.
Warm up:
Mosey to elementary school
SSH (IC 15x)
Windmill (IC 15x)
Imperial Walker (IC 15x)
Moroccan Nightclub (IC 15x)
Merkin (IC 15x)
Peter Parker (IC 15x)
Plank stretches

Throughout Thang 1 and 2 (detailed below) the tunes are playing, but they are all songs made more popular by the “cover band” rather than the original artist. If a PAX correctly names the original artist, they receive a clothes pin award. The significance of the clothes pin is revealed way down below.

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.

Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
Run back to cone 1 and pick up a clothes pin, then rinse and repeat until time is called.

Thang 3: Clothes Pin Tag
PAX attach the earned pins to their sleeves
PAX are confined to defined area
PAX try to remove and keep other PAX pins.
At end of time, PAX with most clothes pins wins! (Tie amongst Tube Sock, Youts, and Punchlist)

Mosey to COT
Prayers for: Healing for Youts father
Praise for: Punchlist’s wife and bun in the oven doing fine

The not-by-the-original-artist tunes: (original artist in parentheses)
I fought the law “the clash” (The Crickets)
I love rock in roll “Joan Jett” (the Arrows)
All along the watch tower “Hendrix” (Dylan)
Higher ground “Red Hot Chili peppers” (Stevie Wonder)
Hang on to your ego “Frank Black” (Beach Boys)
Hard to handle “the Black Crowes” (Otis Redding)
Come on feel the noise “Quiet riot” (Slade)
Respect “Aretha Franklin” (Otis Redding)
Route 66 “Depeche Mode” (Nat King Cole)

TClap |
1

The Trianglecane

Leave a comment

6 men braved the imminent Hurricane Florence and came out to post at our newest AO, The Bermuda Triangle.  Lot’s of goodies to play with at this AO, a 1 mile track, wall for BTTW, long and circular driveway, and my favorite… pull up bars.

I made the disclaimer then we moseyed on over to the front of the school where there was plenty of wall to put our feet on.  I pulled out some Donkey Kick off’s to start off the workout as I really like them to get everyone’s attention. 5 Donkey Kicks/5 second BTTW hold-10 Donkey Kicks/10 second BTTW hold-15 Donkey Kicks/15 second BTTW hold.

COP

30xSSH

10xWindmill

10xCherry Pickers

10xSunGods Fwd and Reverse

Climate Change-Pax hold Al Gore while each individual Pax does 5 burpees(Time Bomb) until all Pax complete the burpees

The Thang

Burpee Mile-12 burpees followed by a lap around the track x4

Pull Up Mile-12 Pull Ups followed by a lap around the track x4

Jump Squat Mile-12 Jump Squats followed by a lap around the track x4

I had to call it in the middle of the Jump Squat mile due to time constraints.  We ended exactly at 5:45.

COT

Praises to Homebrew for his new job and Olaf for completing the Blue Ridge Relay.

Thoughts and prayers for anyone in the middle of the hurricane.  Stay safe out there!

TClap |
0

Stop the Sprints already. The Coop

Leave a comment

Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.

Remember People willing to give all for you. Give you family and friends the best of you.

Prayers- Jobs, families, those in hurricanes path

Announcements- Invergence, reading in Paradise community

TClap |
1