The Rock Hill tour continues and on the menu today was MAN U, so the clown cars from The Fort came in from all directions and the PAX arrived on this humid morning at Moe’s parking lot. Funhouse and Zima spent 15min talking bodily functions and everyone else had perplexed looks on their faces. Its what old age looks like so we were all getting scared!! 21 PAX was the number and with a quick check for FNGs and the disclaimer, away we went for a mosey.

Mosey to Park across the street

Bear Crawl Bridge and Mosey to Main Building between soccer fields for COP

Plank waiting on 6

• 10 Inch Worm Merkins
• 20 Squat
• 15 Carolina Dry Docks
• 20 Hillbilly Walkers
• 5 each leg – 1 leg Inch work Merkins
• 15 Seal Jacks

Mosey around building and Partner up with someone you do not know well

• Cumulative 100 dips
  • Partner #1 Runs around building
  • Partner #2 Dips

Mosey to HIll – Plank waiting on 6

• Cumulative 100 derkins
  • Partner #1 Runs Uphill
  • Partner #2 derkins

Mosey to Playground – Plank waiting on 6

• Cumulative 200 LBCs
  • Partner #1 Bear Crawl through Jungle Gym and down slide
  • Partner #2 LBCs

Mosey to Pavilion – Plank waiting on 6

Cumulative 100 Boxjumps/Step Ups

• Partner #1 Run around building
• Partner #2 Box Jumps

Mosey back to COT:

First off, I would to commend the PAX for the encouragement, comradery and fellowship this morning. It was a humid morning and the weather really takes it out of you and all the encouragement across all the PAX keeping everyone engaged was amazing to witness.

I spoke to the PAX about discipline and how hard we work for the things of this world and what we line up as priorities. Our schooling, work, our physical fitness. These are important and we apply a great deal of discipline to each to make sure we make the grade and arrive on time to work and complete our tasks as well as waking up at crazy hours to run or crawl in the grass to get physically better. The challenge to all PAX, and starting with myself, is are we applying this discipline across all areas of our life. Are we in balance? Marriage is a full time job like our occupation yet we seem to slack off in the discipline it takes to make it the best marriage it can be. We have 1 shot to raise our kids with the knowledge, understanding and tools needed to stand on two feet and face life. Are we applying the discipline it takes to train them right and not spoil them or are we worried about “me” time?? Bottom line is you have Sky Q to help you and you have the brotherhood to help you align yourself to the things than need more “discipline” in your life. No excuses and its time to start today to make the necessary changes and apply where needed!!

Prayers and Praises : Riddler’s mom and Popeye’s mom and for Spud and his family dealing with los of son. Celebration of life service tonight. Praise from Snapper and his Grand mom.

Hog and Coyote is Saturday. Hit regular AO or join in the fun and fellowship.

Thanks Reborn for the Q. Humble and Honored as always!

Cake Boss

21 showed up the Dragon Slayer for a Guest Q from YHC. Little did I know that many were expecting a kettlebell workout. Disclaimer – I wasn’t told it was a kettlebell workout until about 3 minutes into the workout when one of the PAX claimed we were already running too much for a kettlbell work out. Told him all we do it The Fort is Run. #F3RunClub After a quick disclaimer with no FNG’s we proceeded to go.

The Thang

Mosey back and forth through the parking lot while adding in Butt Kickers, High Knees, Karaoke, and Toy Soldiers.

Circle up for COP
SSH x 25 (IC)
Windmills x 15 (IC)
Imperial Storm Troopers x 15 (IC)
Slow/Tempo Merkins x 15 (IC)
Peter Parkers x 15 (IC)
Mountain Climbers x 15 (IC)
Parker Peters x 15 (IC)

Mosey to the hill at the back of the church.

1 burpee at the bottom 6 squats at the top
2 burpees at the bottom 5 squats at the top
Keep going until you have 6 burpees and 1 squat.
Plank when finished

Mosey to the Pit where the tires and other fun equipment is. Roll out the 3 tires (2 medium, 1 large)
Get in 3 groups
Person at the front of the line does 3 tire flips while the others in line do squats. Keep flipping the tire until you get to the next light pole. Once there LBC’s until the last group finished.
After all groups finished, the tire was picked up by the group and placed over your head. 10 tire presses as a group, then carry the tire over your head back to the start.

Get in groups of 4. 1 person at each of the 4 station.
1. Running to the light pole and back
2. Pullups/Toes to bar
3. Sandbag shoulder press
4. SSH
Runner is the timer, when he gets back everyone in the group rotates. Runner goes to the bar, bar to sandbag, sandbag to SSH, SSH to runner. Keep going until all team members have gone through each station 3 times.

Mosey down to the Home Depot wall.
People’s chair for 20-30 seconds
Balls to wall for 30-40 seconds

Mosey back up to the church for some quick Mary. Flutter kicks while waiting on the 6.
Hello Dolly x 15 (IC)
Dying Cockroach x 15 (IC)
Peter Pointers x 10 (IC)

COT and BOM

Announcements – didn’t hear them as I was running back to my truck to get my phone. But everyone was invited to come to Hog and Coyote in the Fort this Saturday.

Prayers – Spud and the loss of his son. Olive as he continues to grieve the loss of his daughter.

Moleskin
40 minutes. That’s how long it took me to drive from my house in Fort Mill to GCC in Huntersville to lead a 45 minute workout. Took even longer to get home. And people wonder why. I will tell you why. It’s more than just a workout. It’s a brotherhood. In what other group would a man go to wake of someone they didn’t even know, but went only cuz he knows too much about the tragedy of losing a child? In what other a group can a man show up and lead 20 of his brothers that he doesn’t even know, yet they follow him anyways? In what other group when your done sweating, getting dirty, and maybe even bleeding, can you wrap your arms around your fellow brother and pray together as men? I can’t think of any group of men who I would rather start my mornings with. And it doesn’t matter if it’s in The Fort, or Rock Hill, or Isotope, or Metro, or anywhere else this group means so much more than just a workout.

Thank you to both Olive and Ditka for allowing me to come up and lead this workout today. Next time I will remember to bring the Kettlebell. And I Apologize if I get your name wrong in the PAX list.

Longshanks out!!

31 of the F3 male models gathered today for a PHOP happening. We tried to emphasize a little bit of teamwork. The disclaimer was given, our two FNG’s were warned, and then stuff started happening.

The Thang:

Quick COP with the following IC:

• 10 Windmills
• 10 Imperial Walkers
• 10 Low Slow squat
• 10 Low Slow Mercans
• 5 Diamond Mercans
• 5 Regular Mercans
• 5 Wide Arm Mercans
• Mosey the long way around the church

4 corners around the church alternating with 5 Diamond Mercans, 5 Regular Mercans, and 5 Wide Arm Mercans on corners 1 and 3 with 5 burpees on corners 2 and 4.

Some LBCs and Planks waiting on the six. Mosey to the pain stations.

We then rotated between three stations.

Station 1- AMRAP ABC’s

1. Alternating Shoulder Taps
2. Block Burpees
3. Curls
4. Dips
5. Elf on the Shelf
6. Freddie Mercury
7. Genuine
8. Hot Potato
9. Incredibly Careful Tire Flips

Station 2- Teamwork

1. High 5’s with a partner during 5 Diamond Mercans, 5 Regular Mercans, and 5 Wide Arm Mercans
2. 20 People’s dips
3. 50 Leg tosses
4. 5 Diamond Mercans, 5 Regular Mercans, and 5 Wide Arm Mercans
5. We also were supposed to do spin drills, but it seemed that some people thought we weren’t that kind of group…

Station 3- 15’s- Well Actually 11’s, but that first group had some overachievers

• Big boy sit ups and Mercans over a small incline

All Back Together:

• 20 American Hammer
• Superman, Pull the cord, Banana Hammock (You know what, I think that name just might stick)
• 5 LBCs IC
• Plank – Honeymoon – 10 Bombjacks- Too many honeymoon jokes I guess. But worth it.

COT:

I have really enjoyed being a part of this community for nearly 8 months. I tried to convey my appreciation of these HIMS and attempted to relate our journey to the journey of a few men from the book of Daniel.

Chapter 1 Verses 6 and 7

“Now among these were of the children of Judah, Daniel, Hananiah, Mishael, and Azariah: Unto whom the prince of the eunuchs gave names: for he gave unto Daniel the name of Belteshazzar; and to Hananiah, of Shadrach; and to Mishael, of Meshach; and to Azariah, of Abednego.”

And Chapter 3

Shadrach, Meshach, and Abednego’s failure to worship false idols angered Nebuchadnezzar and he (Verse 20) “commanded the most mighty men that were in his army to bind Shadrach, Meshach, and Abednego, and to cast them into the burning fiery furnace.” And by Verses 23 to 25 “And these three men, Shadrach, Meshach, and Abednego, fell down bound into the midst of the burning fiery furnace. Then Nebuchadnezzar the king was astounded, and rose up in haste, and spake, and said unto his counselors, “Did not we cast three men bound into the midst of the fire?” They answered and said unto the king, “True, O king.” He answered and said, “Lo, I see four men loose, walking in the midst of the fire, and they have no hurt; and the form of the fourth is like the Son of God.”

So a group of men with strange pseudonyms built a team grounded in their faith. And it allowed them to walk through fire without being burnt. Seems like a plan to me.

It was an honor and a privilege to lead this group today. Thank you for your support and I think that I am ready to do it again soon!