Category: Block Party

The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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Obscure Parking Lots

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8 PAX gathered in the grass outside the construction fence at Walter Elijah Park in the gloom.

Mosey to Springs Corporate parking lot.
Karaoke down one side
Butt Kickers up
Karaoke down the other side
Toy Soldiers back down

Pick up the shirt-less Sasquatch for a total of 9 PAX

Mosey to Springs Corporate lower parking lot
Plank for 6

Mosey to Pike Electric Parking Lot for some yoga. Or as Sasquatch calls it, “A commercial for RPG on Fridays.” Mostly we stuck to DownDog–>UpDog with some one-legged planks involved.

Mosey on to FBC Parking Lot

COP
31 SSHs
21 Squats
11 Imperial Walkers
11 Hillbilly Walkers
21 Merkins
16 CDDs

Mosey up and down the stairs at FBC
Mosey to St. John’s and wall sit on a column
11 Moroccan Night Clubs in the wall sit
Plank with feet on the wall, 6-inches, back to regular plank

Mosey to the backside of FBC
Squats for 6
Bear Crawl half the parking lot
Plank – JLos
Bear Crawl back
Squats

Mosey across Tom Hall to Bank of America
Squats for 6
Mosey to Subway/N5 parking lot
Handstand walk the wall down the parking lot
Found a board of pain
10 Bomb Jacks
20 Lunges in cadence
15 Squats in cadence
40 Calf Raises OYO
15 Squats OYO
Flipped the board over
50 CDDs OYO

Mosey to Founders parking lot
Squats for 6

Mosey to Springs Corporate lower lot
Plank for 6
Some yoga

Mosey to COT
11 Mountain Climbers
11 Peter Parkers
11 Parker Peters
Some more yoga (Lizard Pose)

NMM:

With all that’s going on in the world, it can be difficult to stay present in the moment. That’s one thing I love about the workout. All you have to focus on is the work in front of you. We can only live NOW, there is not other moment in which to exist. Getting through the tough moments reminds me of a moment from the Unbreakable Kimmy Schmidt where she gets through things 10 seconds at a time. She believes “I can do anything for 10 seconds.” So she just counts down from 10 to 1, and then repeats the process.

A bit nonsensical to mix Eckhart Tolle with Kimmy Schmidt. Yet here we are.

Announcements
Blood Drive on 7/28 – see Rebel’s note in the newsletter
Sweati 8/15

Prayers for those suffering

Great to lead and be pushed by the PAX present.

—
Band Camp dismissed

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Lost in Translation @ BP

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8 pax came out for my first Q at block party and 2 Ruckers.

Started out with a lap around WEP, followed by COP. COP included Moroccan night clubs, squats, mountain climbers, cherry pickers, etc.

The Thang
YHC came with index cards, each with an exercise with a number in a different language.
Pax guessed the language, number and exercise, and we completed the guess.
We then completed the correct exercise, if guessed incorrectly.
For each incorrect answer pax had 5 burpees, and for good measure, we ran the hill after each turn.

Thanks Bobber for the opportunity. Great AO that I will definitely be back to.

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Wall Buddies

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Ten pax came out to Block Party, officially at WEP again, on a muggy warm morning.

Short Mosey run to…
Warmup
S S H (12X I/C)
Windmills (10X I/C)
Imperial Walkers (10X I/C)
Moroccan N/C (10X I/C)
Low Slow Squats (10X I/C)
Arm Circles (10x I/C)
Peter Parkers (12X I/C)
Downward Dogs/Upwards Dogs

Mosey run to Springs side parking lot
Thang 1: Fishy Tracks [forward doing transportation noted, do exercise at count when called]
Toy soldiers walk – Burpees (did 5 and 5)
Bear crawl – merkin (did 10 and 10)
Lunge walk – squats (did 15 and 15)
Crab walk – LBC (did 20 and 20)

Mosey run to Pike’s front lot
Thang 2: Wall Buddies
Need a partner; size does not matter but cognitive skills does. Get on a wall sit near your partner.
Go down the line and each pair does rock-scissors-paper and note the result. When the line of pax is done, Q calls what to do:
Result is same = both do 10 burpees
Result is different = both do 20 merkins
All back on the wall, Repeat: Go down the line: Do rock-scissors-paper
Result is same = both do 10 bomb jacks
Result is different = both do 20 LBC
All back on the wall, Repeat: Go down the line: Do rock-scissors-paper
Result is same = both do 10 wall tar jais
Result is different = both do 20 smurf jacks

10 burpees OYO.

Mosey down 160 up the hill to Pike’s large parking lot.
Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out
Gas Pumpers
Bobby Hurleys
And some others.

Mosey run back to COT area
Some mary (flutters, protractors)
Thang final: Big Balls
Play AC/DC’s “Big Balls”. Pax do a monkey humper at each utterance of balls in the song and offend the entire community at the same time.
Song is about 2:30.

Fini

Prayers for Asphalt and Cash, may God guide their doctors and bring a swift recovery.

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The Hive at Block Party for Stations

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Beast on Q for a Q re-debut after some considerable time in the fart sack. The Q’tine and U-Haul’s leadership has compelled me to get up and back in the gloom over the past few weeks. It’s great to be in the gloom with the Pax encouraging one another.

COP
We did a few warm-up laps while the stragglers rolled in.

  • 30 SSH
  • 15 Sumo Squat
  • 30 Morrocan Night Clubs
  • 10 Windmill
  • 10 Cherry Pickers (also know as Tappy-Taps apparently)
  • Finkle swings to loosen up the hips
  • Bone the fish across the parking lot
    • Shuffle R, sprint, shuffle L – R&R a few times
    • Karaoke R, backpedal, Karaoke L – R&R a few times
  • Flying Nuns – this was a crowd favorite with Mubble Chatter
  • 5 Body Builders and 5 Iron Mikes to make sure everyone was ready for the stations
  • 10 Mountain Man Poopers – also a crowd favorite!

After COP the Pax went out a little warm-up lap to point out the stations that were set up around the church parking lot. Set-up 2 exercises per Station. Pax in pairs – it’s a CDC thing, each Pax on one exercise at a time, then switch and R&R. (P = Pax, SC = single count, IC = in cadence)

  1. P1 Step up or Box Jump, P2 30 SC Derkins (pacer)
  2. P1 Everest up the steps (pacer) climb 3 2 times, P2 LBC, Plank
  3. P1 30 SC Incline Merkins, 40 SC Wall Dips
  4. P1 Iron Mike, P2 15 IC Rosalita (calling cadence)
  5. P1 Wall Sit, P2 15 7 8-count Body Builders

Pax got through 4 stations and then we had a little time for station 5, and tabled station 6 for another day.

Due to popular demand, we closed out the remaining 8 Body Builders before moving into some last-minute Marry and COT.

Prayers/Praises: Prayer for Pax’s (3D I think) daughter AP test, and one other request.

Closing thoughts – as the Gloom re-opens, pick up the phone and call your fellow Pax and check in on them and ask them to come out and join you in the gloom.

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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Block Party with Cake

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Block Party 2/18/20

Warm Up

  • Mosey to drill bits
  • 1st 5 burpees
  • 2nd 5 burpees 10 Merkins
  • 3rd 5 burpees 10 Merkins 15 overhead claps
  • 4th 5 burpees 10 Merkins 15 OHCs 20 squats
  • 5th 5, 10, 15, 20, 25 leg raises

Mosey to playground

partner up- 2-3 rounds of each

  • Pull-ups 10
  • Swing crunches 20
  • Monkey Humpers 30
  • Lap 

Stairway to Heaven

  • 10 Dry docks 2nd light
  • 20 V ups 4th light
  • 30 Sumo Squats 6th light
  • Until time runs out

Great group of PAX today. The mumblchatter was quality. Solid work by all. Thanks Esso for the Q!! Honored to lead💪🏻

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Primetime at Block Party

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14 PAX gathered in the warm early February gloom. Unbeknownst to them, Cheddah had laid a hurting on YHC a few Saturdays ago…. once YHC has found a weakness, he addresses it. Meaning we were in for the Deion “Primetime” Sanders inspired circuit.

Quite a few PAX I didn’t know, so after some introductions we started a little mosey:

Warmup:
SSH circa 55 (went till PAX started to stop. Still haven’t made it to 100 as Chicken Hawk did at #TheHive in the rain around January 2019….maybe one day…)
IW x10
HW x10
Peter Parker x10
Parker Peter x10
Updog –> Honeymooner
–Mosey–
Bulgarian Split Squats x6ish
–Mosey–
Dirty Hookups x11
–Mosey–
Monkey Humpers x15
–Mosey to FBC parking lot–

Thang

Primetime

Leg Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Deck Squat
21 – Gorilla Squat
24 – Monkey Humper
37 – Bear Squat

Repeat

Cardio Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Burpee
21 – SSH
24 – Mountain Climbers
37 – High Knees

Repeat

Upper Body Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Hand Clap Merkin
21 – Merkin
24 – Ankle Touch Merkin
37 – Carolina Dry Dock

No time to repeat –> Mosey back to COT

Some stops along the way to catch the 6
Dips, Erkins, Box Jump
WWII Situps, Flutters

NMM
Thinking a lot about about my “Input” (word of the year). Can’t expect different results without putting something different into the system.

Grateful to lead, and grateful for another day. Big thanks to Geronimo for pushing the tempo of the Mosey (seriously, I love the push).

Lots of prayers for those suffering illness and loss.

–Band Camp dismissed

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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