This morning was an intimate morning when 7 men gathered at WEP for a morning that started fast and ended furious. Welcome back to Roadie who has been MIA for the last year and folded nicely back into the PAX. The message this morning was from Psalm 27 that speaks to when you have God as your strength there is reason to have fear or anxiety. As life happens, know that God is there standing beside you and know that he will protect you and provide for you.

Warm up (partner) – alternating run up the hill to the top of WEP.
Ssh
Imperial walkers
Sumo squats
CCD
Mountain climbers

The thang

Mosey to wall
50 combined chin ups / jumping lunges
75 bomb jacks / balls to the wall (only start after the balls are on the wall)
100 derkins / wall sit

Mosey to park
50 morraccan night clubs
Plank
50 overhead claps
Plank
50 morraccan night clubs
Plank

Mary
Lbc
Cbl
Protractor
Russian twist
Freddie Mercury

9 pax defied the urge to stay in bed this morning and opted to go running with WWL, I promised to do at least one merkin so that the workout could be labeled as a “bootcamp”.

QIC arrives at 0445 for a few solo miles, returns at 0512 with legs well warmed up

Pax gather and we mosey, the thang:

1 mile warm up run (2 full laps around the park)

COP – SSH, IM, squat, merkin, wind mill, mountain climber

Mosey to tree line, line up, lunge walk to first tree, 5 alligator push-ups, bear crawl to next tree, 5 alligator push-ups, lunge walk, bear crawl, you get the idea

Jog back to starting tree, repeat with frog jumps, crab walk, and 10 squats

Cuz we like running so much, take a fast lap around the park

COP for 5 MOM

Transition to Jack Webb with a Moroccan Night Club finisher

Cuz we like running so much, take a lap around the park

COT

Moleskin – QIC was heavy on running today with the impending BRR and only one other pax in the group also running, everyone else must be running…. But mixed things up along the way.

Schedules are getting busy with F3 birthday in Sep, Christmas Party, Fast5K, paintball, etc.

Keep your eye on the prize, whatever that may be, stay focused on being the leader your family needs, your wife needs, you need and God needs.

Prayers for Copay’s mother as she has eye surgery and Wheelz’s brother as he serves his family through a divorce.

WWL

14 made it out for the “sniper” series workout.  Basically, the exercises would begin and at any random time in the workout, Q yell’s Sniper.  All men hit the deck except for some of the Pax who apparently would be dead in a live ambush situation.

COP:  SSH, Imperial Walkers, Mountain climbers, windmills, merkins.  Mosey to “sweet baby Jesus” location for the stair climbs.  Merkin series on steps with Peter Parker, followed by a 3 jump up box jump to next steps – repeat.  Squat series with box jumps on steps – repeat.

Mosey to brick wall under the sprinklers.  Commence the “Crab Nipple”  Series of merkins: incline, decline, regular, followed by flys on the ground.  Sprinkle in a few Carolina dry docks, and moraccan night clubs.  Essentially anything that will make your chest hurt.  time will tell if these were as painful as having a crab pinch you nipple like Funhouse likes to do on vacation.

Question to pax to close:  Who have you locked shields with in your life that is yelling “Sniper” to those things that will ambush us and take us down.  (Porn, affairs, financial decisions, you get the drill)  Find men in your life that are willing and that you have invited to yell – “sniper”

7 of the absolute finest human male specimens posted in the humid early AM gloom of Walter Elisha Park, Fort Mill, to mix it up with some running, crawling, hopping, bobbing, and weaving.  What all did we do?  Lots, just keep reading!  No FNG’s so after quick disclaimer we were off.

The Thang:

Mosey around the jogging path the long way to the sign by 160 and circle up for warm up.  All IC: SSH, Squats, Moroccan Night Clubs, Merkins, Slow Jumping Lunges, Mountain Climbers.

Mosey down 160 to the parking lot by statue hill.

1st exercise, 12 hours of Merkin!  On odd hours, regular, on even hours, wide arm.  Crowd and Q pleaser!  Looked good on paper but my muscles passed out at 10:00.

Next grab a spot on the brick wall for Peoples Chair.  Man on far right broad jumped to the end then so on till all got a turn.

Recover briefly and back at it.  Man on far left broad jump burped down the line.

Long mosey back to Clebourne street and down Main Street to meet at the flags on 160. Whoops, we went to far.  Back across the train tracks to monuments.  Dodge the sprinkles and find a step.

20 dips x 10 derkin then 20 dips x 10 incline merkins

By my count that’s 165 merkins of some sort.  Really creative Q’ing!

Slow mosey (termed slowsy) back to Statue Hill

Once at the base of the imposing, dark hill, I call Bear Crawl up the hill.  Deductible shared he hadn’t posted to Block Party in 6 months but the last time he did, we bear-crawled up the same hill.  Lucky timing!

Bear crawl up the hill and plank until the 6.  I see why the call him Beast, that man can bear crawl at warp speed!  20 LBC then rinse and repeat.

Quick mosey back to WEP to the grass by the parking lot.

7 helping of Mary:

Each PAX got to pick and lead their very favorite exercise.

Reverse Crunch, LBC, Fast Freddy Mercury’s, 20 second plank, Turbo Russian Twist, Protractor (back to school edition), and Flutter Kicks.

COT:

Prayer request and announcements.  Third F convergence at Eternity Church, 6 AM, 8/7.  All day activities on 8/8 with IL Gladiator Games, Columbia Mission Trip Pancake Fund raiser at Applebees on Dave Lyle.  0800-01000.  F3 Golf 1:00pm Carolina Lakes.

Prayers for Birdcages Coworker who was badly injured at work, Truckers son’s medical test, the new Regent Park Beast gym, and one request from Esso that I’m afraid I forgot.

Thanks Repeat for having me!  Honor and a privilege to lead.

7 souls descended onto WEP on a humid July morning. The increase in Tuesday workouts has thinned the PAX at WEP – we are ready for more FNG’s to come join in on the pain.

After a hurried disclaimer, we jumped into the thang:

Mosey to the field for:
SSH x 25
Merkins x 15
Windmill x10
IW x 20

Line up along the tree line and OYO to the nearest drill bit: karaoke out & back. Repeat w/side shuffle, butt kickers, and backwards running. Watch out for the dip.

Mosey to the Veteran’s Memorial on 160/White St. That is Pain Station #1 – 25 dips. Run up Main St to the parking lot across from Hardee’s for Pain Station #2 – 25 merkins. Run Clebourne St to the Credit Union for Pain Station #3 – 25 lunges, then close the loop. Rinse and repeat two more times. Change up pain stations to include lunges, LBCs, plank jacks, and squats.

Mosey up the Massey Street hill to the parking lot by Bowzee Wowzee. Run the length of the lot and back OYO, then 25 merkins. Rinse and repeat with 25 squats, and 50 LBCs.

Mosey back to WEP parking lot. Gump’s watch set the distance at 3.18 miles.

Prayers out to those in the PAX with upcoming travels, those with family who are sick, and those with changes in their jobs. Thank you to the PAX for the opportunity to serve. It is a blessing to be a part of a strong and faithful group of men.

6 dedicated pax came out on a very muggy morning for a head to toe workout

Warmup lap

SSH X 25; Imperial Walker X 15; Merkins X 10; Squats X 15; Mountain Climbers X 15 LBC X 25

Mosey to wall

Wall sits and wall merkins

Mosey to hill

Run to the top of the hill and do 10 Burpees OYO

Rn to the top of the hill and do 10 merkins OYO

plank exercises

mosey to playground

partner up

One partner did 5 pull ups the other did plank punches (rinse and repeat 5 times)

One partner ran around the playground the other did pull ups.

Indian run towards parking lot

Circle up

LBC X 35

went around the circle to pull out the crowd favorites. (burpess, FM, running, etc.)

Jack web 1:4

Marachian night club

COT and BOM

YHC reminded the Pax that being third is a position of total surrender. You are not third if you are only willing to sacrifice if you have personal gain.

Announcements

7/17 CAH

8/8 Gladiator Games @IL worlds largest coffeeteria after at Applebees’s in Rock Hill

Mud Run Contact Old Bay

6 PAX braved the gloom this morning. We talked about strength work in Indian Land.  Would today’s fitness be tough enough?

Quick lap around WEP

COT: SSH, IW, Mountain Climbers.  10 burpee OYO

The Thang:

Partner up

10 partner plank hops. Flapjack

10 Partner Pushup Pattycake (PPP)

Each partner run loop in opposite direction around WEP.  Meet up halfway point

10 partner plank hops. Flapjack

10 Partner Pushup Pattycake (PPP)

Run back to launch point.  That’s 1 round.

Rinse/Repeat until the 0600.

Lead lap: 5 rounds.  3.6 miles, 100 PPP, 100 hops

NMM:

Macguyver and Repeat brought their #smokeboots.  Virtual trophy winners. Good test of strength and fitness today.  Met Masterpiece and Birdcage today.  Birdcage celebrated 1 year of F3 last month.  (I have to post in Fort Mill more often!)  Found out that our F3 brother has lost an astonishing 50 lbs since beginning.  Extremely proud and inspiried by his story and commitment to get fit and get better.  #inspiration.

Prayers for the Ellis family (friend of Rebel’s) as they deal with the loss of a new born.

L&R

Jekyll

This morning, 7 PAX chased the gloom all the way to an unexpected oasis of running sprinklers on some of the old Springs building property. Being nearly the longest day of the year, the true “gloom” was in short supply, but the oasis refreshment was aplenty.  It is great to see daylight so early into the workout…enough to get a “suns out, guns out” comment from Deacon.

We also welcomed FNG “Deductible” whose first post was solid.  Well done, brother!

The Thang:

Indian Run 1/3 way around WEP path

Dynamic warmup – Circle out in field

• SSH x30 => Jog
• IW (high) x20 => High Knee
• Windmills x10 => Butt Kickers
• Peter Parkers Peters x20
• Mountain Climbers x15
• Dry Docks x10

Mosey to front of park

• Broad jumps with ascending Merkins to LED sign (2 jumps then stop for X merkins where X is the total number of jumps taken thus far).
• Lunge walk // Bearcrawl back
• Broad jumps back to LED sign, then burpees (13 – lowest number of broad jumps)

Mosey to Oasis Park

• Box Jumps x10
• Knee Ups (R) x20
• Knee Ups (L) x20
• Dips x30
• Inclined Merkins x40

Down to lot for People’s Chair and “Pass the coupon”

• Over head press (down and back)
• Bicep curls (down and back)

To hill for modified ladder:

• run to top and do 5 burpees
• run back to bottom – 4 burpees
• back to top – 3 burpees
• etc.

Mary:

• LBCs
• Low, slow flutter
• Freddie
• Russian Twist

10 Bombjacks for good measure

COT

Thanks for the opportunity to serve…truly is a blessing and honor.  Great post today by all, and looking forward to see everyone out in the (now growing) gloom again.  AYE!

-old bay