WARMUP:
– SSH, WM, IW
THE THANG:
– ruck, share sandbag, stop along the way to do various ruck exercises and rotate sandbag amongst PAX.
MARY:
– close 2022 with a total of 22 Man-Makers
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
After double booking a few weeks back… River Rat was able to get me back on the schedule to continue Rucktober into November… Ruckvember? The truck was loaded down with coupons, and we showed up on time. Check, check.
Now it’s time to work. We grabbed a few sandbags and one Jerry can and headed off into the gloom.
Iteration 1
Carry Coupon/Ruck up and down bleachers
10 Ruck Merkins
Switch Coupons, Rinse and Repeat
Ruck Lunges
Ruck around the track
Repeat with Squats, Coupon OH Press
Ruck another lap
Iteration 2
Coupon/Ruck CMIYC
There were three of us – so an improvisation was made. Drop rucks.
Pax 1 farmer carries two rucks, two other pax drop for 5 burpees. Up and sprint to Pax 1, swap position. Repeat for a lap. (Sprocket is faster than he looks, by the way!).
Grab two sandbags, no rucks. Pax 1/2 move forward while Pax 3 does 10 bomb jacks. Catch up/swap. Repeat for a lap.
Grabs rucks and sandbags. Pax 1/2 move forward with both while Pax 3 does 3 8-count body builders with ruck. Catch up/swap. Repeat for a lap.
Time was nearing expiration – so we headed back to COT.
Ended with 5 Ruck American Hammers IC.
Announcements
Thanksgiving convergences for both The Fort and The Rock. The Rock’s will take place at the JOC at 0630. Something mean and green and with casseroles… 🤷🏻♂️
Donut dash this weekend for The Rock
The Fort is having another blood drive on 11/17. Hit up 3D if interested. #freedtobleed
COT
Heavy prayers lifted up today. Pray the Lord’s will be done and the Kingdom of God can prevail in all of our lives.
WARMUP: mosey around the parking lot loop
THE THANG: we took a few minutes to learn how to transition a sandbag between men since it was frustrating to see so many guys struggle during GTE32.
We then took some cones and threw them out and bearcrawled to pick one cone each and bring it back to a parking spot. There we each did what was on our cone while using the bearcrawls exercise station as the timer. Then we rotated to the next spot and performed that exercise. It was a great time. We did all kinds of ruck swings, ruck rows, big boy burpees, around the dome, squat thrusters, bear crawling finished with a 3 minute sandbag shuffle.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to back of AO to back parking lor to warmup
WINDMILLS
LOW AND SLOW SQUATS
PLANKS
PARKER PETERS
PETER PARKERS
SHOULDER TAPS
5 BURPEES OYO
Run back to starting area, Karaoke both sides on way back.
THE THANG:
Death By
1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins
BURPEES – 8 RDS. (108 total)
3/6/9/12/15/18/21/24
Only IJ completed 24
Bear crawl to cone halfway down lot
JUMP SQUATS – 9 RDS. (184 total)
3/6/10/15/20/25/30/35/40
Most of us failed in last rd.
Lunge walk to far end of lot
MERKINS- 8 RDS (108 total)
3/6/9/12/15/18/21/24
MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families
The Joint Operations Command (JOC) is proud to announce the 2022 edition of Q vs Q. In March of 2021 we had a blast doing Q vs Q. The camaraderie and competition was strong. There were solid showings of PAX from both regions. This gave us a chance to build better bonds with our brothers across the river and meet new men. 2022 is back and we have a whole new set of 8 Q’s representing each region.
Format is as follows:
2/23 – PREVIEW WEEK (River Rat on Q) Come get a lay of the land in this workout.
3/2 – Tinker Toy vs Tesh
3/9 – Band Camp vs Buffet
3/16 – Jester vs Fish Sticks
3/23 – PCH vs Spider-Man
3/30 – FINALS
In the final week. The winner of each week will advance. Each Q taking a 10 min span of time to lead.
Tesh – This guy only wears a shirt when it’s warm. Uses a kettlebell bigger than your 3rd grader.
Band Camp – More flexible than a circus performer. Can bear crawl faster than you can run. Also, he’s a professor.
Fish Sticks – This guy is faster than kids half his age. Our only respect this time around but don’t let that fool you. He brings the heat.
Spider-Man – When not crushing ruck workouts, he’s busy planning his birthday Q at QvQ. That means danger.
Tinker Toy – Has a legendary status in the region. PAX cower in fear when he’s on the schedule.
Buffet – The War Baby of the group. Which means he’s not slow and old like the rest of us and is ready to charge.
PCH – Always smiling, always moving. PCH is know to deliver some of the most creatively devilish workouts.
Jester – This PAX logs miles on the regular. He’s also highly organized and prepared.
****March 5th 2022- 7:45am – 8:00am****
Men,
We have officially signed up for the Adopt-A-Highway Litter pick-up program. Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway. We are encouraged to complete 4 pick-ups a year (once a quarter). All supplies will be provided. All we need to do is show up. The SC DOT will come out and pick up our bags along the route after completion.
**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time ) 7:45 am – 8:00am**. There is no time expectation for participation. Stay as long as needed or head out early. Modify as needed. Plan for 2 hours if you complete the 1-mile loop. We split up into two groups last time and met at the halfway point.
We will begin at the Peachstand (rear of the building) and coordinate. I have 30 vests and all supplies.
Fogerty will be the main contact for this event over the next two years.
Here are some of the logistics:
• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.
• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.
The state does provide adopt-a-highway orange and blue bags. Orange bags are for trash and blue bags are for recyclables if you want to recycle. Your group is also provided with orange safety vests. We do require four pickups every year, usually once every quarter. All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.
It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community. Please let me know If you have any questions, I will be glad to assist you.
Thank you,
Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.orgDistrict Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730
The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.
We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.
We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.
Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.
If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.
Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715
Time- 7pm-9pmish
When- Dec 3rd, 2021
Contact- Backdraft with any concerns…
Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.
Look forward to seeing everyone.
location- Springfield Neighborhood Pavilion, next to pool
time- 630pm- 930pm
what to bring- whatever you want to eat and drink.
Ruck Q #2 on heavy training week for Dirty Myrtle.
The plan was simple, try to get one mile of tire flipping and sand bag toss rotating between PAX… there was 3 of us so it made things much more interesting.
While PAX #1 flips the tire 5 times, the other two will toss the sandbags, we had a 40# and a 60#; about 8 minutes (1/8 of a mile) into it, I realized that we will never move fast enough to complete the 1 mile tire flip if we kept tossing the sandbags so we abandoned them and started a new rotation, one tire flip per PAX and move to the side, we started moving much faster… did I mention we had our rucks on? yeah, that made it a bit more complicated.
The synergy between the 3 of us was great, we pushed ourselves completely out of our comfort zones and kept hustling to meet our goal, we had to pick up our sandbags on the way back to COT and tossed them along the tire flipping (add 1/8 of a mile of sandbag tossing) we are only human and couldn’t reach the mile but this morning the accomplishment was great, we reached 3/4 of a mile with one minute to spare, we did some LBC’s and were done for the day… legs were shivering, forearms pulsating, but we walked (or barely walked) better than when we got there at 0515. BIG PROPS to Divac and IT for not giving up!!!
Prayers for balance with our families and our jobs.
Tinsel out… until my third Q of the week
