Launch from Footloose (First Baptist Fort Mill) at 0600.
Be prepared to do 8-ish miles with a few stops.
End of pre-blast. You’ll get full details when you show up including map.
#secretcsaup #yeswehaveaplan
24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??
The Thang: Lots of mixed (non-4) counts
Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.
Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)
Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats
Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.
Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.
Mosey back towards COT with a lap around the basketball court.
At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)
NMM:
As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.
How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?
Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.
What a great way to start a birthday! 16 #HIMs that I’m blessed to call my brothers in Christ showed up for a moderate birthday beat down. It was great to be in fellowship with all the Pax. Having my nephew, Shin Guard, there was icing on the cake.
The Thang:
Mosey to the parking lot at Saint John’s United Methodist for a warm-up.
Warm-Up: Stretches, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), CDDs (15x), Rosalettas (20x).
Mosey to the parking lot at First Baptist Church for a Buffet of Pain: Light Running, SSHs, Squats, LBCs, Merkins, Diamond Merkins, Dips, Wide Arm Merkins, Calf Raises, Monkey Humpers, Penguins, Plank Jacks, Hello Dollies, Guerrilla Squats, Bomb Jacks
Mosey to the parking lot at Fort Mill Church of God
Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds).
Moleskin:
I’ve been reflecting on the life in which God has blessed me with for 39 years strong. I realized that I finally answered His calling for me a few years ago. My calling is to Glorify Him and to serve the underprivileged. It seems obvious to others now, but I made myself “too busy” to hear or answer His calling in the past.
This week, I thought the life of King David. God called David to be a Sheppard, then a fighter and then a king. David learned how take care of sheep and protect them from predators when he was a Sheppard. God called on David to protect the Israelites from Goliath. David answered God’s calling in that moment. He cleaned Goliath’s clock while others thought he was ill- prepared. What others did not know is that God fully prepared David for His calling.
What’s your calling that God has prepared for you? Can you hear His voice? If not, slow down, stop being “too busy” and just listen. You were designed for great works that extend beyond your family and day job. Answer your calling.
Peace,
Deacon
This has been a great week of weather in the gloom. Unseasonably cool with low humidity. Those fortunate enough to shake the FS monster have benefited. Looking at numbers across the Fort Region Tuesday- Many took the DRP and made a downPAINment. 42 at Block Party, 19 at Ballroom, and high teens at Golden Corral. 13 warriors showed up to The Colosseum for 11’s and 16s. Big Day.
Jacobs ladder, 7’s, 11’s, 16’s… it all the same. One exercise at top, one at bottom of an awful hill hopefully. Ascending and Descending rep counts. 6/1, 5/2, 4/3…2/5, 1/6
We smoked our upper bodies with 11’s of muscle ups and LBCs. Then we got after it on the short track with 16’s of Jumping lunges and Carolina Dry Docks.
Finishing with 6 Minutes of Mary of core and burpees for the well rounded smoke show. Gauging by my incredible glute and hip soreness two days later, it was the proper medicine.
Impressive outing by all men today. Need an idea of how it went- there’s proof of Gecko floating around on the twitterverse. AYE!
Had 5 for 5 miles out to the lake and back via WindJammer. Great run and great fellowship as always.
Stoked to see NASA out for a second time with me this week, and feeling better.
Lifted up Cha-Ching and the new baby, and Spuds father.
Until next time.
Oh yeah, 4:50 – Pre – Bootcamp before the run started this week and will continue next week!
Well it was my turn to Q again and was digging through my twisted mind as to what to do and I started thinking about something with Suicides. Then the lovely thought came to mind about doing RUCKICIDES, and from there the workout took shape.
Router put out for a pre-run so of course the usuals showed up to do it, but was excited when OLAF wasn’t really feeling it. So Jedi, Cha Ching, and Router took off for 3 miles and Olaf and I grabbed an 80 and 60lb sandbag, plus rucks and did a little under two miles in 30 minutes. Those got heavy!!
On to the Ruck, was pumped to see 9 PAX out today!
Warm up
Indian run where last person does some cleans with the sandbag – well that turned out to be way to easy for everyone else and confusing so about 15 seconds in I yell “Screw this, RUCKS overhead”. So then we run three laps around the parking lot alternating exercises while still running.
Rucks Overhead
Overhead Press
Away from Chest Carry
Curls
Farmer Carry
Overhead
Again all while running.
WOD:
Grab 7 Sandbags and the two person carry cement pipe and start moving. We carry it to the church parking lot where RUCKICIDES commence.
First:
Bear Crawl – 5 merkins – Crawl Bear back – Bear Crawl – 5 Merkins Crawl bear back (length of parking lot)
Lil E is a bear literally, he beat Cha Ching if that tells you anything.
Second:
Walking Lunge – 10 Squats – Duck walk back – repeat (length of parking lot)
My butt is still sore…
Grab weight and move – This time whatever weight we were carrying beyond our rucks had to be overhead for a certain amount of time. Sorry Cha-Ching that 80lb bag sucks!
Next we did timed bag toss relay up the hill to the fire station:
We set a time hack of 1.5 minutes and did the first round with the 60lb bag in 1minute 3 seconds.
We cleaned it up and did it in 46 seconds
Next we jumped up to the 80lb bag and knocked it out in under a minute.
At this point we had 6 minutes to make it back to COT and some distance to cover, so we grabbed all the weight and double timed it back!
Pumped for the turnout and to see NASA out there again!
I’ve got a full Q schedule so you won’t see me Q’ing for a bit but come out and support.
Until later,
RAD
Thank you Hasselhoff for the opportunity!
Standard warmup down on the football field.
Followed by some 11’s including Merkins and WW2 situps.
After we finished that up we did some dynamic exercises to not quite halfway across the field including but not limited to side shuffles, lunge walks, and toy soldiers .
We then moseyed back towards the basketball court and found some wall to do a nice wall sit .
We found a basketball and played a terrible game of H.O.R.S.E.
After your team missed the shot everyone had to do the following exercises and include all the letters your up to.
H- hand release merkins x5
O- overhead claps x10
R- rosalita x15
S- squats x20
E- everything
Wegmans
Start your week right began with a quick mosey around the parking lot with some: SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.
We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.
We honored him by doing the following:
800M run
28 kettlebell swings
28 pull ups
28 kettlebell clean and jerks
28 pull ups
800M run
Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls. The honoring was as follows:
800M run
50 burpees
40 pull ups
30 one legged squats
20 kettlebell swings
10 handstand / balls to the wall pushups
800M run
(this was mixed up as needed OYO)
We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q. Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!
Aye! Shady
You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.
Festival of Popular Delusions Day
On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.
characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.
Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.
Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads
Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.
Always an honor to lead leaders. Thanks for the opportunity Short Sale.
Cornhole
Out
Cable Guy lost his sidekick so Smuggler put out an APB for help and YHC decided to make it 3 in a row Qs. Cable Guy started off with:
Quick COT: 30 SSH; 5 burpees OYO; Squats, then mosey around the park
Another round of COT:
Seal Jacks; wide merkins; imperial walkers; wide merkins; moroccan night club; peter parker; parker peter; 10 burpees (5 for each late PAX arrival)
Grab a block for Burpecides:
Round 1: suicides to each of the 4 cones, increase burpees by 1 at each cone, back at start complete 5 squats – ALL with block
Round 2: same but with tricep extensions
Round 3: same with curls
Round 4: hand off to Trucker
Mosey to long hill. Start at top, run to bottom and complete 5 merkins, run to top and complete 10 LBCs – UvsU for as many rounds until Q calls halt. (most of PAX got 3 rounds in, a few got 4).
Mosey towards fire station, stop at Pull Up bars. This is the 10 count. each PAX does 5 pull ups while rest of PAX does squats until everyone completes their pull ups.
Moesy to short hill. Start at bottom, run to top by fire station and complete 5 merkins, run to back down and then up other side of hill and do 5 merkins, run back to bottom. Plank till 6. Repeat 3 times. Bear crawl to first driveway up hill then sprint to top of hill by fire station. Mosey back to COT for 3 minutes of Abs.
its always an honor to Q the best AO in The Fort. Each PAX proved they could push themselves especially in an extreme humid morning. Remember to be an IMPACT to your family and community.
Trucker and CG