LILO Goes All Out for 12 Days O’ Christmas & Joe Davis Preview

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  • QIC: Double D & STH
  • When: 12/17/15
  • Pax: Boeheim, Deacon, Bass o matic, Twister, Crab Cakes, Backdraft, Socrates, Patton, Kotter, Carnivale, Zima, Cerano, Crash, Dozer, White Lightning, Free Bird, Corn Hole, Gumbo, Honey Bee, El Diablo, Fraser, Minuteman, CSPAN, Longshanks, Decibel, Maximus, Short Sale, Howitzer, Gekko, FNG/Reject, Sen T
  • Posted In: Uncategorized

33 men of The Fort posted on a soggy morning for a frolic in the gloom.  24 pax ran the Joe Davis 5k course as a preview and 9 pax exercised their vocal chords along with their bodies on a 12 Days of Christmas tour through Fort Mill.

The Thang

Jog to corner of park near Ardrey & 160

COP (12 reps IC of everything) – Mtn climbers, IWs, Peter Parkers, Windmills, Merkins, SSHs

Mosey to playground

12 pull-ups

Run 1 lap around playground

12 pull-ups

Proceed on series of runs to 12 various markers in town (ie, Confederate Park, Hardees, fire station, post office, etc) with stops at each marker for 12 reps of various exercises (ie, burpees, monkey humpers, CDDs, merkins, etc).  All pax took a turn leading an exercise.  Each exercise was followed by singing one round of 12 Days of Christmas for recovery before launching to the next stop.

12 burpees for final good measure!

Run home

COT

NMM

T-claps to all pax for ignoring Mr Cantore and posting in the rain!  In case there was any doubt that the rain may hold off, the skies opened up promptly at 0515. Bring it on!

S/O to the Area 51 pax who posted for a taste of Joe Davis 5k course.  Good to have you guys along for the fun.  We look forward to another round of friendly competition with the SOBs come Jan 9.

While the Laces In pax won’t be sought after by American Idol or The Voice any time soon, they certainly left it all out on the course.  Thanks for stepping outside your comfort zone with zeal. In the words of Buddy the Elf, “The best way to spread Christmas cheer is to sing out loud for all to hear.” Special props go to El Diablo for recalling Lords a Leaping and Maids a Milking among others…that Duke education is clearly paying off.

Thanks to Twister for the chance to lead.  It is always an honor.

Merry Christmas to all!

 

 

 

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Inmate Revolt

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  • QIC: Howitzer and Decibel
  • When: 12/19/2015
  • Pax: Royale, Copperfield, Lugnut, Heffernin, Smuggler, Senator Tressell, Fish Sticks, Bing, Geico, Jekyl
  • Posted In: Alcatraz

12 Men Came to the Prison to be put in line by the Guards but low and behold there was no supervision.

Howitzer stepped up to lead the Inmates

The Thang

Jog to the tennis courts, circle up
Side straddle hop X 30
Imperial walker X 15
Merkin   X 10
Moracin night club   X 25
Carolina dry dock X 10
Seal jacks  X 15
Mt climber X 15
Peter Parker X 15
 
Dora 1-2-3
Partner up
#1 sprint across tennis court & back # 2 exercise then switch
50 Merkin
100 side straddle hop
200 Squat
300 Monkey humpers

Following 300 Monkey Humpers the Inmates were revolting and new a new leader arose.

Decibel took over for some Yard type PT

Mosey to Wall

20 step ups, 20 dips, 20 derkins, Rinse and Repeat

Mosey to Hill and partner up:

Partner 1 does exercise with Rock while partner 2 runs up the hill: Curls, Overhead Press and bent over row.

Mosey to stairs for a wheelbarrow up them-rinse and repeat

Mosey to Runde for Mary: LBC, Freddy, Hello Dolly, Boat/Canoe

Thank you Howitzer for stepping up to keep the inmates in line!

 

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Look! It’s a Parade!

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  • QIC: Flat Tire, Pusher
  • When: 12/19/2015
  • Pax: High Life, DD, Trucker, Dog Pound, Airborne, Javert, CSPAN, MacGyver, Longshanks, Menthol, Dark Helmet, Peabody, Santini, Solid State, Magnum, Dozer, Atticus, Boeheim, Repeat, WWL, Package, +1 that left early and I can't remember. Apologies.
  • Posted In: The Fort

24 able bodied men enjoyed a brisk morning workout at WEP on 12/19.  Flat Tire started the PAX off with some familiar warm-up exercises with festive new holiday names. Pusher was a last minute replacement Q after a family medical emergency sidelined Sir Topham Hat (praying for your family brother), and he promptly led us on a parade of horrible through Fort Mill.  Here’s what we did:

The Thang:

Mosey around the jogging path to the other side of the park and COP in crispy, frost covered grass.  All exercises IC:

Reindeer Hops (SSH) x 25

Elf Jacks (squat jacks) x  20

Yule Log Jacks (plank jacks) x 20

Abominable Merkins (merkins) x 10

Santa’s Walker (imperial walkers) x 20

Squats with Calf Raises x 20

Mosey to the path and a 1/10th mile marker.  Path is a .6 mile loop.  Accumulating exercises at each marker:

1st marker:  5 merkins

2nd marker:  5 merkins + 10 squats

3rd marker:  5 merkins + 10 squats + 15 Mountain Climbers

4th marker:  5 merkins + 10 squats + 15 MC + 20 LBC

5th marker:  5 merkins + 10 squats + 15 MC + 20 LBC + 25 Monkey Humpers

6th marker:  5 merkins + 10 squats + 15 MC + 20 LBC + 25 MH + 30 SSH

Hand the whistle over to Pusher.  He informed the PAX that the men of F3 Summerville marched in their cities Christmas Parade. It just so happens that the Fort Mill parade route went right by our AO so, after grabbing some chalk (wait, what?) Pusher started our own parade.

1st stop on the parade at the Springs Building parking lot.  1 minute to do as many burpees as you can.  Write your number in chalk.

2nd stop in the front lot of UC Synergetic.  1 minute of merkins.  Write your number

3rd stop Main street next to Hobo’s.  1 minute of jump squats.  Write your number.

4th stop St. John’s Methodist.  Jumping lunges.  Number

Final stop at Unity Presbyterian.  Plank until the 6.  Continued with that theme as Pusher led the group through plank-o-rama.  Recover while Pusher challenged the group to recognize your accomplishments of 2015 while striving to do better and greater things in the coming year.  To get a jump start, retrace the parade route and do ONE MORE than your previous effort at the pain stations.  Santini eloquently added: “take that you over-achievers!

Somehow the PAX made it back right on time for COT.

Prayer Requests:

CTH’s mom, many PAX down with injuries, job needs, travel grace.

It’s an honor to serve with you brothers!

 

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Laces Out Preblast: Mind if I play through?

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As you finalize all the details for Christmas, here are few questions to consider:

  • Do you need a beatdown prior to the big day?
  • Are you training for the upcoming Palmetto 200 or Joe Davis Run?
  • Do you want to get faster?

If you answered “yes” to any of these or just simply want to join the Pax of the Fort, come on out to LILO. Cake Boss will be back with the Laces In portion and YHC will be leading the Laces Out group.

Laces Out – The Thang

Run to the Fort Mill Golf Course – 1 mile- Jogging pace

Dynamic stretches

Race pace from #6 green to # 6 tee box – Members tees -427 yards

Jog back

Sprint from #7 tee to #7 green – Members tees – 429 yards

Jog Back

Race Pace from #1 tee to #1 green – Members tees – 392 yards

Jog back

Rinse and Repeat as many times as possible for 20 minutes

Run back to WEP – Jogging pace

Headlights will be necessary

Look forward to seeing you then!

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Yeti Preview Run…It’s a Beast!

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Temperatures are dropping and this thing is coming!  If you don’t know it by now, the Yeti CSAUP is coming to The Fort on 02.20.2016.  And it’s a Beast!  YHC and the brave few decided to give the Yeti track a preview.  If you don’t know what I am talking about, go HERE and get educated on this upcoming event.

The track was originally intended to begin at The Pantheon and end at The Reservation, but the route proved to be too dangerous for PAX, like most IL workouts.  Thus the route change has been made to include Pantheon-Ballroom-Coop-Run ‘N Gun-Pantheon.  All in all it is approximately 18 miles of suck!  We decided to give the new route a shot.  So off we went.

The Thang
We met at Pantheon at 0530 and began running a fellowship pace towards Ballroom. We passed Ballroom feeling confident but realized there’s another 15 miles ahead of us. Smooth running to The Coop to meet up with Geronimo and Sasquatch. Coop to RNG is another 6 miles and wave to the PAX warming up at WEP. RNG to Pantheon and another 6 miles to give us a little north of 18 miles total. The route is “fairly” safe with the caveat that you need to be on your toes from Ballroom to Coop on the Gold Hill Bypass. Once we add 4-5 pain stations, this will be the Epic beatdown of the winter.

Moleskin
*Cerrano is the Pace Master. All his splits are the same!
*Maximus needed some coaxing to keep his pace in check. This paid off for miles 17 and 18.
*Maximus is a lot smarter than he looks. He placed several water and fueling stations along the route beforehand. He’d reach behind a bush and pull out a bottle of water and a snickers bar. Well played!
*Crash can run 12+ miles with Pneumonia-like symptoms. He’s a man!
*Spider-Man just puts in the work! He’s all heart!
*Axl needs a name change to “Pit Stop”. Seriously though, he’s running mileage he hasn’t seen in 10 plus years.
*Sasquatch and Geronimo are fast! Period!

Other interesting notes:
*There are several things you should not eat the night before running 18+, we’ll leave it at that
*If you’re running in the Yeti category, start training, it’s not easy!
*From the past few weeks experiences, we’ll have several areas marked for when nature calls. I can’t speak highly enough of the QT facilities and staff
*We will have a conversation on safety the morning of the event. The safety of the PAX is number one!

Last Words:
*This will be a 4+ hour event, so plan accordingly
*Fort Mill BBQ will be opening early for a 2nd F event immediately following the Yeti (Ms and 2.0s are invited)
*We will have water stations but you may want to consider alternate fuels (gu, gels, jelly beans, etc.)
*There will be several opportunities to train long distances up to the event. Keep an eye out for tweets from myself, Crash and Cerrano
*If you’re not signed up, do it now before your #cyberbullied into it. Sign up HERE

Any questions? Hit me up on the Twitter Machine or in COT

Aye!
Zima

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Accumulating Exercises and a Cramped Up Q

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  • QIC: Catfish
  • When: 12/21/15
  • Pax: Posh, Burgundy, Schrute, Boots, River Rat, Riddler
  • Posted In: Uncategorized

I don’t get the chance to post often to #OldTown due to being #FiAed most weeks! But Posh had me on the Q schedule (I think he knows how much I miss it!) for this morning so I had to be there!!

After screwing down almost 600 sq ft of 2 x 6 decking yesterday afternoon my back was begging for a break, so I figured some running would be in order. Boy was I wrong!

We circled up for a quick and sweet COP to get the blood flowing (wind mills, IW, SSHs, merkins) and took off for the #HotBox. We moseyed to the lowest entrance for 10 squats then a run up the ramps and back down the steps. We repeated the 10 squats, added 15 monkey humpers and went up the steps and came down the ramp. At this point my ham strings were screaming and cramping up … talk about feeling like a crappy Q! But the PAX didn’t rub it in and kept putting in good work!

YHC stretched while the guys came back down for 10 squats, 15 humpers and 20 bobby hurleys then up the ramp and down the steps. At the bottom it was 10 squats, 15 humpers, 20 hurleys, and 25 donkey kicks. A return trip up the stairs and down the ramp for 10 squats, 15 humpers, 20 hurleys, 25 donkey kicks and 30 calf raises.

After the raises were done it was time for a mosey back to COT and a few minutes of Mary.

And yes Boots, all we are going to do today is legs 😉

Thanks for the chance to lead! Next time I won’t spend the day before installing decking!

Catfish … out!

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Explosive Dynamic Actions at Varsity

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  • QIC: Geronimo
  • When: 12/18/15
  • Pax: Sasquatch, Mission Impossible, Duke Nukem, Cross Check, Geronimo
  • Posted In: The Fort, Varsity

YHC arrived at the AO wondering whether this would be a time trial on this new workout, or if some of the PAX would be joining in. The course was marked and one car arrived. Hmm… one car… at least there would be someone to give YHC CPR later. Another car arrived and the AO was nearly prepped. Then PAX came piling out of all the doors of the first, as it turned out, Clowncar.

It was 5:15 and the PAX ambushed YHC as the final sidewalk chalk was being applied.

The disclaimer and then Mosey.

The Warm up:

Mosey around the lot with high knees, butt kicks, karaoke.

Circle up at the band practice lot.

ALL IC because ‘Army Training Sir!’

SSH x 30

IW x 20

Windmills x 15

Crab kicks x 15

2 leg Donkey Kicks x 15

Line up on the end line

Bear crawl 20 yds

Crab walk 20 yds

Run it out to the end line.

Repeat

The Thang:

The name of the game was activities that incorporated explosive/dynamic movements. Two lanes with 4 stations outlining an activity and repetitions were lined out going uphill toward the HS. At the bottom of the hill was a bell stand (need to get a better bell). PAX were divided evenly, more or less, between the lanes. Starting at the bottom, staying in their lane, PAX moved up, station to station to the top then ran back to the bottom to ring the bell. Next, switch lanes and repeat.

Lane 1

#1 Lateral Jumps x20 4ct

#2 Plyo Push-up (Clap Merkin) x 20

#3 Box Broad Jump x5

#4 Jump Lunge x20

Lane 2

#1 Speed Skaters x20 2ct

#2 In&Out Merkins x10-ish following the ladder drawn on the lot

#3 Dot Drill x5 in&out, x5 single leg each leg, x5 in&out with 180 turn at each end

#4 180 Squat jumps x20

Mosey to the Pull-up bars

4 Pull-ups

4 Toes to the bar

Run down the hill and back up.

3 Pull-ups

3 Toes to the bar

Continue the ladder until 1.

Mosey back to lot for Hello dollies, Rosalitas, Flutters, and LBCs.

COT and BOM

Moleskin:

For its inauguration, the challenge was for all PAX to complete 2 cycles on each lane (i.e. 4 bell rings each). The next time YHC brings this out of the bag, there will be less reps at each station, with more focus on form. There may also be some competition added or an aggregate group goal for total cycles completed.

The PAX pushed hard through this challenging course. Not much chatter through the lanes. No-one spilled merlot, though YHC may have been on the verge a couple times. It’s always an honor to lead men that make to choice to be out there, men that ask for a beatdown, then come back for a second helping. Keep pushing yourselves and challenge your brothers out in the gloom.

Announcements:

Christmas party. Joe Davis run. Read the newsletter and check the tweeter.

AYE!

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Burden

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  • QIC: Twister & Deacon
  • Pax: Limp Bizkit, Spitz, General, Corruption, Posh, Peach, Burgundy, Apache, Hemingway, Kenny G, Boots, Sweeper, Apollo Creed, Italian Job, Twister, Deacon
  • Posted In: Uncategorized

16 Pax posted this morning for fellowship and an intense workout. Twister brought coupons and a painful warm up. Deacon picked up at half time to continue the beatdown. The workout heated up to where Apache ended up in a t-shirt despite the 27 degree temperature.

The Thang:

Q: Twister

Mosey to the parking lot on the side of Sullivan Middle School for partner drills w/cinder blocks.

Partner Drill 1 w/Blocks: 15 Squats

Partner Drill 2 w/Blocks: 15 Curls & Box Jumps

Partner Drill 3 w/Blocks: 15 Presses

Mosey to the flag behind Sullivan Middle School for partner drills w/cinder blocks.

Partner Drill 4 w/Blocks: 15 Flat Presses & LBCs

Partner Drill 5 w/Blocks: 15 Skull Crushers & Merkins

Q: Deacon

Mosey to the parking lot on the side of Sullivan Middle School for 12 Count Drills.

12 Count Drill 1: Squats, Wide Arm Merkins then take a lap around the parking lot.

12 Count Drill 2: Lunges, Carolina Dry Docks then take a lap around the parking lot.

12 Count Drill 3: Monkey Humpers, Diamond Merkins then take a lap around the parking lot.

Mosey to the parking lot in the back of Sullivan Middle School for Wind Sprints.

One partner runs to the end of the parking lot and back while the other did reps of LBCs, Freddie Mercuries and CDDs until their team completed 100 of each exercise.

COP:

Scorpions (15x each side), Superman (10 second counts) and Pepper Grinders (15x)

Moleskin:

Life tends to throw us challenges that are far too great for one man to handle. It’s important that we lock shields with our brothers, especially, when they are in need. Our Pax is as strong as our strongest link. Be there for your brother. Praying for each other helps but being there for one another makes the real difference.

Bible Verses

  • Bear one another’s burdens, and so fulfill the law of Christ. Galatians 6:2
  • A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. Ecclesiastes 4:12

#MyBrothersKeeper

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VQ with Mainframe @ the Swamp

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  • QIC: Mainframe
  • When: 12/18/15
  • Pax: Royale, Vinnie, Photobomb, Puddles, Bart, Fishsticks, Hasselhoff, Chicken Hawk, Legoland, Kevlar, Mainframe (QIC) Ruckers: Gecko, Cobra-Kai, Cornhole
  • Posted In: The Swamp

Mainframe took the opportunity to lead and gave the PAX a hard workout on a balmy 56 degree day in December.  Here are his notes from our adventure…

The Thang

Mosey to Home Depot lot with some karaoke and high knees. Circle up. 25 SSHs, 15 IWs, 15 MCs, 10 inch-worm merkins, and 15 windmills.

Over to end of parking lot for Indian plank walking on curb. I picked a curb that was too short for the group so had to quickly find a different curb. Found a better curb for Indian plank walk down, run back to start, Indian crab walk down, then Indian plank walk back up to starting spot.

Mosey over to RiverBleu and realized that they recently installed barriers in front of the stairs. Quick audible to runs across parking lot. Toy soldiers over, jog back. Lunge over, jog back. Sprint over, jog back.

Mosey over to center fountain for four corners. 2 groups starting on opposite sides of fountain, each going through the four corners. At the corners: 15 donkey kicks, 10 spiderman merkins, 15 jump squats, and 20 LBCs. End at fountain for 20 step ups. Rise and repeat for 3 trips around.

Back to Best Buy for some quick ab work and then back to COT.

I want to thank Royale for encouraging me to lead this week. It was an honor to lead this group of men. I also personally want to say thank you to all the PAX that have pushed me to be better. Its a great feeling to be part of this group of men.

(I didn’t add that thanks in there…I promise!) Royale

Great job today Mainframe!

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What? You never saw Stripes?

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  • QIC: Trucker
  • When: 12/17/15
  • Pax: Axle, Anchorman, Change Order, Chaser, Main Frame, Sasquatch, Seacrest, Trucker
  • Posted In: The Ranch

8 PAX rolled into Springfield MS on a drizzly morning looking for a beatdown by traveling YHC. Knew this mornings AO had to be continuous movements due to the forecast of rain and knowing that the other PAX are running for some unknown reason (is The Fort becoming a running AO?). So your YHC figured it would be good to tour the entire MS & ES campus. After a quick disclaimer, off we went.

Ran to the entrance to the ES and circled up for COP.
15 Good mornings
15 windmills (rain started coming down and a few PAX ran for cover – not sure why)
15 IM (rest of PAX ran for cover knowing we would eventually get wet)
15 Squats
20 SSH
15 merkins (rain stopped so didn’t need to audible)

Ran to hill for some marking work:
Bear crawl up hill and complete 10 right leg scorpion merkins, backwards bear crawl down hill and complete 1 left leg scorpion merkin
Continue process by reducing 1 scorpion merkin at top of hill and increasing by 1 at bottom of hill

Mossy to back side of ES:
wall sit for 3 ten counts or more, 10 merkins – rinse/repeat 3xs

Mossy to side of MS facing track for another round of wall sits
wall sit for 3 ten counts or so, 10 feet up on wall and 10 merkins – rinse/repeat 3xs

Mossy to playground
10 pull-ups, 10 merkins with feet on swings – rinse/repeat 3xs

Mossy to back side of cafeteria
20 dips, 10 derkins – rinse/repeat 3xs

25 LBCs, right into 25 flutter kicks, right into 10 heels to heaven. Mumble chatter began to increase since it wasn’t speedo season, and all of a sudden Anchorman said he never saw Stripes! The PAX couldn’t figure out why he never saw such a classic movie.
25 Hello Dollies, 10 merkins, and another 10 merkins

Mossy to COT

It’s always an honor to lead the PAX and find ways to not run soo much or soo fast. The Fort Xmas party this Saturday! Prayers for Change Order’s grandfather-in-law, those traveling for the holidays and for Seacrests move.

Trucker

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