We have a Date

2017-05-19Leave a comment

QIC: Pusher
When: 5/18/17
Pax: DD, Lil E, Flat Tire, Atticus, Rock Thrill, Chicken Hawk, CSPAN, Cobra Kai, Trucker, Lincoln Log, Man of War
Posted In: Laces In

12 Pax joined YHC at Laces In with the threat of a tour of Fort Mill. After a long mosey downtown, all were excited to have a “date” with the Pax of Footloose for this tour.

The Thang:

Mosey to Veterans Park

Pick up dates from Footloose

Cake Boss and YHC COP

SSH

Merkins

Mt Climbers

Windmills

Night Clubs

Mosey to Hobos – Partner Up

Partner 1 – Run down hill, bear crawl back

Partner 2 – Merkins

Rinse and repeat with LBCs and Squats

Next up – Dirty McDeuce

Monkey Humpers, CDD and Flutters

Lunges, Merkins, Hello Dollies

Derkins, Squats, LBCs

Back to partners

Dips while partner is running

The Break Up

Mosey back to COT

Finish off with 3 minutes of Mary

Moleskin

Cake Boss and I shared a few thoughts about Maturity which is the theme for the month of May. Honestly, I am still a work in progress on this theme. My M and Whetstone partner play critical roles in continuing my development in this area

Announcements

6/17 Hog and Coyote
6/10 Gringos and Gutterballs bowling to raise money for the Columbia mission trip
6/9 TEC Dowling Memorial Golf tournament and raffle
SpeedforNeed – Thanks Rock Thrill

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The Mature Coop

2017-05-19Leave a comment

QIC: WhatDid
When: 05/17/2017
Pax: Chicken Hawk, Peabody, Fridge, Kielbasa, Java, Chewy (12), Socrates, Skate or die, Sugar bug, Pitz, Patton (15), Fire marshal Bill, Clampet, Cash Flow, Geronimo, Chicken Wing, Sasquatch, Harry Caray, Destiny, WhatDid (QIC)
Posted In: Ring of Fire

20 High Impact Men, including two 2.0’s, took to the COOP today see what maturity was all about. With no FNG’s present and many friendly faces, the disclaimer was given and we were off.

Mosey around the parking lot doing the following exercises:

Butt kickers
High Knees
Karaoke facing the school
Karaoke the football field

Circle Up for COP

25 SSH
15 Windmills
15 Imperial walkers
15 Peter Parker’s
15 Parker Peters
15 Mountain Climbers

Finished up COP and headed over to the band field in the parking lot. A perfect 100 yards were marked out.

Standing at the goal line, the 20 pax spread out arm lengths apart facing the opposite end of the field. The thang:

Bear crawl to the 10 yard line. 1 merkin IC. Resume bear crawl to the 20 yard line and 2 merkin IC. Repeat sequence all the way to the opposite goal line for a total of 100 yard bear crawl and 55 merkins.

After a 10 count YHC reflected on the fact that we just did 55 merkins together. This put us in the respectable category of life. Not yet being 55, but knowing that this train is headed there, it’s important to be intentional about how I get there. How I mature. How we mature. What actions I do, the words I use, the course I take are reflection of my maturity. With the pax, we need to be mature and hold one another accountable for our shared goals and the paths we’re on.

Next up..Bear crawl to the 10 yard line. 1 big boy sit-up IC. Resume bear crawl to the 20-yard line and 2 big boy sit-ups IC. Repeat sequence all the way to the opposite goal line for a total of 100-yard bear crawl and 55 big boy sit-ups.

Time to try something new. Pax partnered up, size didn’t matter and toed the line of the goal line. Partner 1 was to sprint to the 20 yard line, plank it up and and Partner 2 sprint and jumped over Partner 1 to the 40 and plank. Partner 1 gets up and sprints over Partner 2 for another 20 yards. Repeat to the end zone.

After this first sequence, which was chaos but a fun way to exhaust the pax, I shared with the pax that life comes at us fast. Most times faster than we would like and sometimes faster than we can handle. As we reflect on the monthly theme of maturity, I reminded the pax that we need to learn to slow life down. The events that come as us fast and seem critical need to be handled, but in a controlled manner. We need to get organized, think 43 feet of road ahead and execute that plan. So….

We did it again. This time in control and with a focus on execution. We might have been a little slower, but we went the same 100 yards with flawless execution.

After another 10 count, it was time for:

Partner 1 crab walks to the 50 while partner 2 does bomb jacks until P1 makes it to the 50. P2 sprints to the 50 while P1 does bomb jacks. When P2 gets to the goal line, P1 sprints down.

We were feeling pretty spent at this point but we had 8 minutes left. One more pass down the field was warranted.

Partner 1 lung walks to the 50 while partner 2 does SSH until P1 makes it to the 50. P2 sprints to the 50 while P1 does SSH. When P2 gets to the goal line, P1 sprints down.

With time approaching, we mosey the long way to COT.

Announcements:

– All AO’s on Friday and posting at the Baxter Harris Teeter at 0515. Post and follow up with a 3^rd F convergence at the eternal church. The topic is maturity. Be mature….and show up!

– This Saturday….we have the cannoli run. See Bolt. We have the Paradise AO launch at 0900 at Steele Street Park. See Deacon and show up.

– The Fort Mill Care Center can use some volunteers for grass cutting. Think about volunteer your lawn mower and hour.

Praises:

– Geronimo has provided site Leadership for the coop for the past year. Thank you. Sugar Bug is picking up the reins. Let’s support him and get out there.

Prayers:

– Destiny’s business partner is undergoing some serious blood tests. TAP to her.

SYITG,

WhatDid

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Fear the Kraken

2017-05-18Leave a comment

QIC: Hauschka
When: 05/18/17
Pax: Crawdaddy, What Did, Mainframe, Backdraft, Lulu, Jiffy, Snaphook, Sugar Bug, Cheddah, Cauliflower (FNG), Magic Hat, Straight Up, Ginsu
Posted In: The Ranch

Short mosey to traffic circle for Warmup.

15 – Mountain Climbers
15 – Peter Parkers
15 – Parker Peters
15 – Imperial Walkers
20 – SSH
20 – Moroccan Night Clubs

The Thang

Mosey to rear entrance of school. YHC had a quick word on maturity and a few thoughts to ponder during the exercises.

Bear crawl to the first speed bump, Lt. Dans to the second, etc…for 4 speed bumps. Lot of mumble chatter on the distance between speed bumps.

Mosey to the circle beside the school and partner up.

50 Kraken Burpees (lots of mumble chatter during the demo of this exercise as well as during the exercise itself). You’re welcome!

Kraken Burpees: A Burpee that is performed with 3 hand-release Merkins at the bottom…

150 Dips
300 Flutters

Partner 1 – Run the traffic circle (1/4 mile)
Partner 2 – Work on the exercises

Slow mosey back to COT for a few more words on Maturity.

Moleskin

The challenge after the workout was to think about an area in our lives where we need to mature and to think about what is holding us back. The area(s) of our lives that need maturing are most often where we need the most forgiveness from others. Most of the time, we are at fault as we don’t ask God for help and we try to handle it on our own. Paul wrote in 2 Corinthians 12:9 how we are to mature. He asked God to remove his thorn in the flesh (telling God what he ought to do instead of the other way around) and God responded, “My grace is sufficient for you, for my power is made perfect in weakness.” The challenge for all of us is to recognize this and change from a self-centered life to a God-centered life. We can’t but he can! And that is maturity.

Great job by all the PAX for crushing it today, especially our FNG Cauliflower. Thanks Backdraft for the opportunity to lead and to the Pax for working their butts off.

Announcements
Read the newsletter – lots coming up
F3 Dads baseball game
Convergence at Eternal tomorrow (HT Baxter)
Mission trip fundraising for the Colombia mission trip – bracelets, bowling tournament June 10th, Sam’s Car Wash gift cards

Prayers
Injured pax
What Did – loss of loved ones Gigi and Justin

Hauschka

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Where the Hell am I?

2017-05-18Leave a comment

QIC: Dark Helmet
When: 05/17/17
Pax: Yogi, Red Ryder, String Bean, Korn, Chef, Horton, Drifter, Copperhead, Bounty, Dark Helmet (QIC)
Posted In: Uncategorized

Bounty posted that he needed some men to Q at School of Ruck. I raised my hand. This was before I knew how far it was from me… and that it started at 0500 rather than 0515…

As I drove under the light of a half-moon down 77… then down Celanese Rd… then down past anything that resembled civilization… (where the hell am I, anyway?) I remember thinking,
“it’s no joke to get out to “The School”, but once you are there, the possibilities abound.

The day before the Q, I had tweeted Winston Churchill’s quote, “If you are going through hell, keep going.” (Or for my trip out to Q, if you are going to York… Keep going…) I thought it would be fun to resurrect a ruck workout I had led a couple weeks ago that I called “Dante’s Inferno” where we traveled through the 9 “circles of Hell”. It looks something like this:

9 circles of Hell
Partner up, size matters…
Circle 1: Walk around the bus loop at the Elementary School

5 curls
5 overhead press
5 flutter presses (double count)
5 dips
5 sumo squats

Circle 2: Double time around the building

10 of each exercise

Circle 3: Overhead hold around the building

15 of each exercise

Circle 4: Catch me if you can around the building

20 of each

Circle 5: Lunge Walk around the building

25 of each

Circle 6: Crab walk around the building

30 of each

Circle 7: Bear crawl around the building

35 of each

Circle 8: Partner 1 Fireman’s Carry around the building

40 of each

Circle 9: Partner 2 Fireman’s Carry around the building

45 of each

Sadly, for time’s sake, we had to cut a little bit short and ended up skipping from Circle 7 directly to Circle 9. Needless to say, I am sore today…

NMM:
Each of us at different times faces difficulty. Our jobs, our families, our fitness, our faith, any number of things can be strained or challenged. Sometimes, you’ll want to quit. Sometimes, you’ll feel alone and like you are going through hell. Whether it’s a ridiculous workout, or whether it’s a personal challenge, the best thing to do when you feel like you have no more left, is to just keep going. If you quit and stop moving, you have guaranteed failure. If you keep moving, you may still fail, but then at least you can be taught what it was you were put through the test for in the first place. That’s not an option if you quit. The goal is not always to achieve some amazing thing. Sometimes, the goal is to learn on the way… through hell…

Helmet, out.

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“10 Would Have Been Plenty” at PoopDeck

2017-05-18Leave a comment

QIC: DaVinci
When: 05/18/17
Pax: Cable Guy, Peg, Shakespeare, Dark Helmet, Witch Hunt, Brickhouse, Andretti, Kenyan, Kamikaze, Olaf
Posted In: Poopdeck

Got the “call” on the Twitters late yesterday afternoon that a substi-Q was needed at PoopDeck. It’s been a while since I have led a workout, so I felt compelled to raise my hand. Plus, I knew if I Q’d, there’d be no burpees. After Witchhunt’s Q at Abyss, that was very important to me.

The Thang

Having properly disclaimed that I am not a professional, etc., we went for a two-lap mosey around the parking lot, with a little side-shuffle and karaokes, then switching to toy soldiers all the way to COP. Warm up was off the cuff, and as I remember it was:

SSH x 15
Windmills—nice n slow x 10
Weed-Pullers aka Potato Pickers aka Cherry Pickers x 10
Merkins x 15 (“10 would have been plenty.” — Dark Helmet)
A little stretching of the “claves” and the back, then
Mountain Climbers x 15 (“10 would have been plenty.” — Dark Helmet)

A little MORE stretching of the “claves” and the back, then

Peter Parkers x 15 (AGAIN from Helmet lol)

Then a short mosey to the front of Bowl n Bounce. We used the columns as distance markers.

5 merkins, bear crawl to next column
5 LBCs, crab walk to next column
5 merkins, bear crawl to next column

and so on.

Then, on the way back:

5 squats, lunge walk to next column
5 squats, lunge walk to next column

and so on.

Then we took a long(ish) mosey to the parking lot near the lake for some OBT-inspired Dirty McDeuce. 3 exercises per set, 12 reps of each with a long(ish) lap between sets.

Merkins, LBCs Squats
RUN!
Shoulder Taps, Freddy Mercurys, Lunges
Run!
Parter Derkins, Crunchy Frogs, Jump Lunges
Run!
Incline Diamond Merkins (on wood posts), Dying Cockroaches, Sumo Squats
Run!

Then, since Kamikaze is getting ready to head to Japan for 3 years, I asked him to come up with our last set:

Merkins, LBCs(?) and Mountain Climbers
Run! (lap and then back to COT)

We arrived back with a couple minutes left on the clock, so I asked for the PAX to name some ab exercises. Cable Guy counted off some American Hammers and Andretti did some Fast/Slow Freddys. Then it was time for some announcements (Convergence) and praises prayers. I asked Kamikaze to take us out with a prayer. I wish I’d had my phone recording, because it was a perfect prayer and there’s no way I can recount it as eloquently as he prayed. Though he was only able to post with us for a week, he is truly an F3 brother and will be missed. We wish him well as he deploys to Japan where he will serve as a Navy Chaplain.

Thanks to all the men who posted and to WildThing for the opportunity to Q.

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Be careful what you ask on Twitter

2017-05-17Leave a comment

QIC: Bonsai
When: 5/16/2017
Pax: Maximus, Cornhole, Shady, Rad, Lil E
Posted In: Golden Corral

The evening before the workout I sent out a message on twitter asking who was the Q at Golden Corral for the Ruck WO. I quickly got a response back saying it was wide open just for me. Obviously I stepped up and took the Q. For about the next 20 minutes I thought about trying to put together a winkie, but then I finally decided to wing it since I have participated in several WOs at GC and figured I could put something together. So the moral to my story is don’t post something on Twitter or any other social media where other Pax are that you aren’t willing to lead.

Warmup:
20 SSH IC
10 Windmill IC
10 Hill Billy Walker IC
10 merkins IC – with ruck on

I have participated in quite a few ruck workouts at GC and every time we walk around to the back side of HT/ 9 Round I always think we are going to do something to incorporate the large tractor tire sitting on the sidewalk. Every time we always continued right past it without stopping except for this time.

The Thang:
Split up in pairs and do the following:
1 – partner flip the tire from 9 Round to the end of building and back
2 – squats and run to cones and back – rotate with partner between squats and run until team 1 has finished
3 – LBCs and run – same rotation as #2

Once #1 finished all teams rotated to their next station after 5 Man Makers
Rinse and Repeat until completing all 3 stations

Mosey over behind the Tire Station for a modified version of Dora
100 merkins – with ruck
50 step ups on wall – with ruck
**Initially I called out 100 step ups but realized it would take forever to complete so being Q I modified

5 Man Makers
Gave pax a quick breather while I shared my thoughts on Maturity
Back to the wall for 25 more step ups as a group
DORA 100 LBCs
15 more step ups as a group
5 Man Makers
10 more step ups as a group

After completing 100 step ups we moseyed over to the side of the HT for a 6-10 count wall sit
15 Dips IC

5 Man Makers

After all of this terrible stuff I still didn’t feel like a ruck workout is complete until you have to bear crawl.

Finally it was completed with a round of Homer and Marge until COT.

Honestly I found it to be very fun and challenging to Q on the fly. However I wouldn’t recommend it to anyone who has never been to a site to try and do this because it could be an epic failure. With that said I still plan to do some prep work for my Q’s just so I have something to leverage if needed.

Thanks for allowing me to lead and great work by all Pax!

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Final Pre-Blast for PHOP 0500 START TIME

2017-05-171 Comment

QIC: Dawg Pound
When: 05/24/17
Pax: Everyone
Posted In: Uncategorized

We are 1 week away from the PHOP Games, which will start at 0500, and not the normal 0515!! I am excited and nervous. I’ve never done anything like this and I am not sure how it’s gonna go. Hoping all my worrying ends up being unfounded.

As far as the exercises:

Various excercises will be counted for two minutes as many reps as possible(AMRAP).

I will get out there Tuesday night to set up and finalize how to most efficiently and effectively move through the exercises. I have hand drawn diagrams I’m working with.

If we finish early, we will get creative and do some more work, if we don’t finish on time we will go home disappointed.

The 8 exercises to be tested:

LBCs
Burpees
Side Straddle Hops
Hammer Swing on tire
Tire flips
Bear crawl around tire
Cinder block shoulder press
Cinder block shoulder shrug
Cinder block swing

Proposed Schedule(subject to change)

0500 Welcome/Disclaimer/Warm Up

0505 Stage 1-All PAX do SSH, Burpees, and LBC together

0515 Stage 2-Half of PAX go to tires; half of PAX go to blocks

0535 Stage 3

0555 Clean up, collect sheets, COT

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Going out with a Bang… The Abyss 5/17/2017

2017-05-171 Comment

QIC: Witch Hunt
When: 5/17/2017
Pax: Cornhole (R), Da Vinci, Cornerstone, Nasa, Peg, Bones, Snooki, Cable Guy, Royale, Kamikazi, Kenyan (R), Axl, Haushka, Witch Hunt (QIC)
Posted In: Abyss

What a great day to Q a bootcamp. Perfect conditions for sweat and pain. When I showed up there were already a number of cars in the parking lot with Pre-Ruckers and Pre-Runners aplenty. Once all the other cars started to roll in we had 12 Bootcampers ready to roll and 2 runners out doing there thing.

We took a long mosey around the school with some dynamic stretches (i.e. Toy Soldiers, Butt Kickers, Side Shuffle). We circled up in the back parking lot for the Warmup:

Windmills x10
1 Burpee OYO
Moroccan NCs x25 (Thanks to DaVinci for the reminder to not be a hero)
2 Burpees OYO (Groan from the crowd, they are seeing the pattern)
SSH x20
3 Burpees OYO
Imperial Walkers x10
4 Burpees OYO
Low Slow Squat x10
5 Burpees
Hydro Merkins x10
6 Burpees OYO
Seal Jacks x20
7 Burpees OYO
Peter Parkers x10
8 Burpees OYO
Mountain Climbers x10
9 Burpees OYO
Plank Jacks x10
10 Burpees OYO

Asked for a couple 10 counts after this fairly aggressive warm-up. Then we were off to the hillby the school for THE THANG:

This was a workout I first did at Laces In and I love it. A real push for the Pax and it gets the heart rate WAY UP. Starting at the bottom of the hill:

Pyramid 1
10 Merkins, 10 squat jumps, 1 Backwards Run up Hill/Run Down
14 Merkins, 14 squat jumps, 2 Backwards Run up Hill/Run Down
18 Merkins, 18 squat jumps, 3 Backwards Run up Hill/Run Down

Pyramid 2
10 Bomb Jacks, 10 Plank Jacks, 1 Bear Crawl Up Hill/Run Down
14 Bomb Jacks, 14 Plank Jacks, 2 Bear Crawl Up Hill/Run Down
18 Bomb Jacks, 18 Plank Jacks, 3 Bear Crawl Up Hill/Run Down

With the Pax feeling the burn I gave them a choice. I had two exercises written down but only time for one. We either did another round of Pyramids or a mystery exercise (Would have been the Iron Hulk). The Pax went with what the knew versus the unknown, so it was another modified round of pyramids.

Pyramid 3
2 Burpees, 10 LBCs, 1 Sprint Up Hill/Run Down
4 Burpees, 14 LBCs, 2 Sprint Up Hill/Run Down
8 Burpees, 18 LBCs, 3 Sprint Up Hill/Run Down

After a couple of 10 counts, we lined up for a short Indian Run back to COT.

Thanks to the Pax for putting up with my craziness. There was no quit in this group today.

Moleskin:

Less than a year ago, we opened this Abyss and Dark Helmet asked if I wanted to be the Site Q. I jumped at the chance without really knowing what I was getting into (Thats my F3 motto: “Just say ‘Yes’ and figure it out later). What a great ride it has been in a short period of time. I received incredible support and leadership from the Pax. They were always willing to step up for Qs when asked, we always had great numbers and everyone pushed hard at the workouts. While its a bitter sweet moment for me, I have all the confidence that Bones will be able to take this AO to the next level. Thanks to all the Pax that have posted, Q’ed and supported this AO.

Announcements:
Friday Convergence
The Deep Time Change

Prayers:
Cornerstone’s Daughter Emma
Patience for Fathers

Until next time, back to the hunt…

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Crossy Road at the Ballroom

2017-05-17Leave a comment

QIC: Chicken Hawk
When: 05/16/17
Pax: Twister, Sparkplug, Mash, Fire Marshall Bill, Optimus, Newman, Barry Manilow, Moulder, Smithers, Deep Dish, Gilmore, Quick Books, Bass O matic
Posted In: The Ballroom

14 # HIMs enjoying great weather, great fellowship and a moderate work out on this beautiful morning. It was a great Pax wide discussion on the theme of the month of Maturity. Thank you to those #HIMs that stepped up to share their perspective on those areas of generational brokenness that they are overcoming and those areas where we continue to struggle even though we see the need for change.

COP – Thank you to Fire Marshall Bill for stepping up and leading an impromptu lead of the COP. His cadence was perfect and he lead with purpose. Beautiful Work!!

The THANG!

Mosey to the parking lot to do a little crossy back and forth across the parking lot width wise then running length wise.

Crossy road

– Lunge

– Backwards lunge

Run lap

– Broad jump

– Burpee broad jump

Run lap

– Bear crawl

– Backwards bear crawl

Run lap

– spider man/ Alligator walk

– backwards spider man (Cancelled from winkie)

Run lap

Curb arama split into two groups Indian run

– Plank walk

– toe tap

– crab walk

Mosey to cinderblocks at the back of the of the Dunkin Donuts parking lot for some impromptu curls, arm extensions and squat extensions

It was a great morning with lots of mumble chatter. Nice job by all and thank you for the honor of being Q

Aye!

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If you build it…. 5/16/2017

2017-05-161 Comment

QIC: Witch Hunt
When: 5/16/2017
Pax: Bones, Tater (R), Cerrano, Nasa, Bullwinkle, Craw Daddy, Hauscka, Peg, Andretti (R), Shakespeare, Kenyan (R), Kamikaze, Witch Hunt (QIC)
Posted In: Sea Legs

Could not have picked better weather for the launch of Sea Legs, F3 Lake Wylie’s newest running AO. 13 Pax showed up ready to take on the day.

The course was set for a trip through River Hills which includes some very hilly terrain. Pax took off and completed the 4 mile track. Everyone pushed and everyone finished.

I really appreciate all the support from the Pax this morning. You never know whether a new workout will catch on or not. But based on the support today, I know that this will be a great AO with plenty of support from the Pax.

Also as stated previously, this AO is for current runners and new runners. Do not be discouraged from posting to this workout because you dont think you can keep up. Everyone goes at their own pace and gets better.

Never forget, as we heard during the GRT, running is a life skill. A skill that needs to be sharpened.

Until next time, back to the hunt…

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