Lack of control

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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

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Start and stop, repeat

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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

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Not by the Original Artist

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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)

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The Trianglecane

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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!

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Stop the Sprints already. The Coop

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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

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Mostly Legs at the Poopdeck

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4 today stayed behind for the bootcamp, others went out for a run to get some miles on their legs for the upcoming Ragnar relay.

The bootcampers put in some stretching and then went out to the marina for some laps. It was a good strong pace and we kept it up for 5 laps

I decided to throw in some sprints so we used the lightpoles as All You Got markers and pushed through a shorter length each time, all in all doing 4 sprints.

As we headed back towards the shovelflag we lunged the entire length of the shopping center and it’s unclear if Cat Lady was seen or if they were YMCA goers

Over at the field next to the flag I had set up a short cone distance of about 20 yards and we partnered up for some….
Buddy BearCrawl (thanks 9/11 GRT)
Partner Wheelbarrow
Partner Carry x2
Partner…. Standing? Idk what this is called but you lay down and are assisted in standing up by gripping with one hand only, keeping your feet planted the whole time is the key. Standing up 20 times without being able to push off the ground with your off hand is tough. So we did it 20 times for both arms.

Dora 1-2-3 is one of my favorites but instead of 100/200/300 we did a Lazy Dora of 1-2-3 sets of 25 reps. “resting” partner was to plank while waiting
1 set of 25 burpees ( I had forgotten what I wrote down first and later remembered it was LBCs because I was going to do rinse and repeat )
2 sets of 25 flutters (each leg)
3 sets of squats

Nothing fancy, kept it simple so people could push their bodies today.

Announcements
There is an invergence/convergence coming up, read your newsletter!!
Ragnar training is hitting its peak momentum, if you are interested in running up to 20 miles in October at the greenway, ask

Please pray for those in the path of the hurricane, damage will be done, its just a matter of how much and will the PAX and surrounding community be there to help.
Keep our injured brothers in prayer, we do some stupid stuff and we get physically injured but make sure to keep in contact so the Shieldlock is not lost.

Aye!

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9/11 Tribute

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Sep‎ ‎12 at ‎7‎:‎40‎ ‎PM

Nine HIM showed up in the gloom to post and pay tribute to all of the people impacted by the events of 09/11/2001. Two mosey lines were formed throughout the workout to pay respect to the twin towers. Exercises were done in single counts of 9 then 11.

Moseyed over to the far parking lot to by the entrance to warm up:

1.       9 & 11 single count side straddle hops

2.       9 & 11 single count wind mills

3.       9 & 11 single count squats

4.       9 & 11 single count hillbilly walkers

5.       9 & 11 single count donkey kicks

6.       9 & 11 single count dancing bears

Moseyed off the school grounds to a parking lot up the hill.

1.       9 & 11 single count big boy sit ups in pairs.

2.       Bear crawled across the parking lot

3.       Curb planked our way back

4.       Lunges across the parking lot

5.       Bear crawled back

Moseyed further up the hill to see four cones setup for a workout called “Field of Dreams”. Mentioned what is more American than baseball, and Long Shanks responded football (I think I have to agree with that).

Field of Dreams – Split up into two groups. One person ran from cone to cone while the rest of the group uniformly did the same exercise. When everyone in the group had their turn at running, the exercise was switched.

–          1st Base – Burpees

–          2nd Base – Flutters

–          3rd Base – Squats

–          Home Plate – Side Straddle Hops

Brought everyone in to talk about the events of 9-11.

–         I think it is safe to say that all of us remember exactly where we were that morning. What we were doing. Who we were with. My own personal experience with 9-11 was taking one of the last path trains into the towers after the first plane struck the building. As myself and thousands of other people were running out of the building, one of the things that I will never forget is witnessing all of the first responders running in (fireman, policeman, EMT). What kind of courage and sacrifice that must have taken. I challenged everyone to pay that sacrifice forward in their own lives.

Moseyed back down the hill back towards the Colosseum. We stopped at the bottom of the hill and spoke about that day in more detail.

Moseyed further up the hill towards the school for some more burpees (it is September).

–          9 big boy sit ups

–          9 burpees

–          11 big boy sit ups

–          11 burpees

Moseyed over to the wall

–          9 count around the horn for some wall sits

–          11 count for balls to the wall

Moseyed back to COT for some prayers and praises.

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The Abyss – Pushing the Perimeter!

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Put this one together fairly quickly the night before my Q while laying in bed w/ my 2.0.  Those tend to not work out so well for the Pax as it’s super easy to write down everything that is awful and hard and then ask the Pax to make it happen.  Well, that’s what I did.  It felt lazy.  It felt last minute.  It was both of those things.  And I was happy about it.

Had a solid crew of 18 boot campers – gave them the general theme of what this would be about, quick disclaimer, just enough to scare them a bit, and then we were off for a very quick warmup – something I am known for.

Warm-up:  seal jacks, merkins, plank punches, shoulder taps, superman coupled w/ Moroccan night club, slow as day windmills and we were done.

I didn’t know how long this next part would take, so I had a few extra things to do if we had time, but I was a bit uncertain from the get-go.  If you’ve been to Abyss (Palisades Elementary School), you know the front of the school is a standard school set up – a long road in w/ some turns, making its way to the parking lot, a roundabout for the drop off, etc, etc.  My goal was for us to do the outer perimeter with exercises as our mode of transportation – for the entire thing.  Starting at the loop at the front doors of the school:

– Lunge Walk (90 yards / 80ish meters) to the first turn
– Burpee Broad Jump (175 yards / 160 meters) to the next turn that then goes uphill to 49
– Crab walk up the hill (230 yards / 200 meters)
– Bear Crawl down the side walk parallel to 49 and then down the stairs (140 yards / 130 meters)
– Grand Finale:  Burpee Bounces around the loop / circle back to your starting point…you make ground by doing one burpee and as you push-up, you explode up and throw yourself forward 3 times on all fours.  Pop up, jump, that’s one burpee.  Keep it moving.

After the last of the pax finished the full loop, we had about 10 minutes, which we leveraged for partner carry work.  Thanks GRT from Friday night.  Felt inspired.  Partner up –
– Partner 1 does Spiderman Merkins while Partner 2 runs the length of the parking lot.  When they get to the end, they call for Partner 1 who starts to run to their Partner 2 (while Partner 1 is catching up, Partner 2 does Spiderman Merkins).  When they meet up, they partner carry each other the full length of the parking lot back to the starting point.  Did that 2 more times so everyone carried their partner 3 separate times.  The other exercises while one partner was running were squat touches (squat low enough to touch the ground w/ your fingers) and crunchy frogs.

2 minutes left – good old fashioned sprints.  Everyone back pedal 1/2 the length of the parking lot, all you got, and then turn and sprint the second half.  Did that 2 times and then it was time for COT.

Praises – new jobs / promising job interviews
Prayers – marriages, big flo barreling our way

Thanks to Bones for giving me the chance to lead these great men.  Big thanks to all the guys who made it out today – was awesome to bust a$$ together and get after it.

ChaChing

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Games At Pantheon

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7 HIM began with a brief disclaimer followed by a mosey to the back of the school, the long way.

Circle up for Warm-O-Rama:
2 slow windmills.  Q altered his count for a HALT when he realized the wind was about to be stronger, so we did:
2 medium windmills.  Q altered his count for a HALT when he realized it was going to be a hurricane, so we did:
10 fast windmills.
Imperial Walkers x 15
Freddie Murcuries x 15
LBC’s x 15
Plank to 6″ for a 10-count, back to plank, right arm up, wave goodbye to clear skies, plank, left arm up, wave goodbye to clear skies, plank, 6″ for a 10-count. Recover on feet.
Q joins circle for Howling Monkeys (hold monkey humper position while one PAX at a time completes a 10 count monkey humpers), went two times through. Mosey to field in front of TCES

THA THANG: LET THE GAMES BEGIN

Considering the Q felt like we all may be stuck in our homes without power and we may have to play games with our kids, Q decided to  play some outdoor games while we could.
GAME 1: The BOPO Cornhole
Q brought cornhole boards, teams of 2 (one w/3). Start with 15 points (21 for the team of 3). Each team member threw two bags to attempt to reduce the score of 15.  Remaining number was # of BOPO reps.  Most ended up with 12.  Q modified all down to 7 reps, as he expected better cornhole throwers.  We did not do well.  Each PAX did 7 BOPO’s (Burpee, One-legged Burpee, Plank Jack, Other One-legged Burpee).  Thank goodness for modification.

Q is from God’s country, Minnesota, where the proper name for the next games is Duck Duck Grey Duck  (How does a goose get thrown in there? So silly…).  The only difference is PAX holds Al Gore whilst playing.  Played until our legs were shot.

Next, in consideration of the hurricane, we did the Bermuda Triangle.  3 cones approx. 30 yards apart, in the shape of *you guessed it* a triangle.  Cone 1, one burpee.  Cone 2, two burpees.  Cone 3, three burpees.  Rinse and repeat.  Travel from cone to cone via bear crawl.

Last game of the day was a nice game of frisbee.  Each PAX got a throw.  Upon the throw, PAX sprinted toward the frisbee.  As soon as it hit the ground, the thrower of the frisbee called out how to get the reminder of the way there. (Bear crawl, Crab Walk, Reverse Crab Walk, Duck Walk, Lunge Walk, Broad Jump).

Lastly, a little Triple Check. One team of 3 and One team of 3 plus Q.  Partner 1 held people’s chair while Partner 2 held plank while Partner 3 sprinted to the end of the parking lot and back.  Completed three of each position.

COT, announcements, prayers, praises, BOM.

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PRE BLAST F3 The Fort 6th Annual Invergence

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Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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