Category: Laces In

What’s more fun than 10-20-30?

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  • QIC: Longshanks
  • When: 04-16-15
  • Pax: Double D, Repeat, Pig Pen, Twister, Birdcage, Longshanks
  • Posted In: Laces In, Laces Out, The Ranch

6 PAX avoided the rain induced Fartsack and showed up for some DRP and Downpainment today at LILO. 3 PAX took of running (Double D, Repeat, Pig Pen), while other 3 stayed for bootcamp beat down.

The Thang

COP – 10 Windmills, 20 IW, 30 Mountain Climbers, 40 SSH ( ALL IC). 10 CDD, 20 MNC, 30 Squats, 40 Situps (ALL IC)

Mosey to the first drillbit – 10 Bombjacks, 20 Merkins, 30 Russian Twists, 40 SSH.  Plank when done, wait for the 6.  Skip playground 10-20-30-40 as playgrounf was underwater. Repeat 10-20-30-40 at 2nd drillbit, Repeat at Third Drillbit (at least where third drillbit should bit). Get within 10 feet of 4th drillbit and head down the hill. 10 Derkins, run to top, 20 flutter kicks, run back down, 30 calf raises, up hill 40 count People’s chair (IC). 4th drillbit 10-20-30-40. 5th drillbit and 6th drillbit the same.  3 man Indian Run aroundthe park not stopping at drillbits. 4 minute plankarama to Finish.

COT and BOM

Announcements – Read weekly email.  May 30th – St Ann’s Run in RH

Prayers – Each of 6 gave a prayer request.  Good stuff to pray for.

Moleskin – Whether it’s leading 30 men or 3 men its always an honor and privilege to lead the fine men of the Fort.  Some things I’ve noticed know that I’ve lead several workouts. 1.  Workouts don’t have to be complicated, simple workouts can smoke you as well. (plus leads to easier backblasts, not as much to remember).  2.  Every time I Q, there is always friendly smack talk on twitter machine from either IL or Alcatraz.  Come post you won’t be disappointing.  3.  Always amazed by the impact the men that show up are making in my life.  I hope I’m making an impact in theirs as well.  4.  To answer the question in the title, what is more fun than 10-20-30 (insert CSPAN gripe)?, 10-20-30-40.  I think you know whats coming next time I Q, or do you??  See you at the Ranch next Thursday!!!

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Rollin’ the Dice

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  • QIC: Chaser
  • When: 04/09/15
  • Pax: CSPAN, Crab Cakes, Dugger, Full Count, Repeat, MP, Pig Pen, Jerry Lewis, Double D, Maximus
  • Posted In: Laces In, Laces Out

YHC had the Q today at LILO only a few days ahead of the Mud Run so I wanted to stretch the legs out a bit and add a little chance to the pain.  Enter 3 little white dice…

We started off with a little mosey to the church around the corner for some warm up (25 SSH, 20 IW, 15 WM, Plank series).  Next we attacked the steps of the little church – singles up and down x2 and then one round of doubles up, singles down.  Back to the parking lot and then “say hello to my little friends.”  Here is how the dice work, I roll them and then you multiple the individual numbers by 5.  First die – Merkin, Second die – Squats, Third die – Burpeess.

The Thang

Round 1 – Church parking lot = 30 merkins, 30 squats, 20 Burpees

Mosey to Anne Springs parking lot

Round 2 – 20 Merkins, 20 squats, 15 burpees

Mosey to the bricked area Anne Springs building

Round 3 (change up for terrain) – 20 double count step ups on short wall, 30 dips, 30 incline merkins

Mosey to Veterans Park

Round 4 – 20 merkins, 15 squats, 10 merkins

Mosey across street and up and down the stairs across from Veterans Park then keep moseying to Baptist Church parking lot.

Round 5 – 10 Merkins, 20 squats, 5 burpees

Mosey back to little parking lot across from Veterans Park

UP and over the 4-5 ft. wall x 10

Mosey back to WEP for quick 30 LBC and 20 Freddy Mercury

Runners came back about this time we were finishing up the Freddy Mercurys and a couple dropped down to join in.

COT with regular announcements and prayers.  CSPAN carried us out with the good word and it was another one in the books for the good guys!

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Ups and Downs of Life (and Workout)

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  • QIC: Longshanks
  • When: 04/02/215
  • Pax: Twister, Minuteman, CSPAN, Old Bay, Grand Strand, Duggar, MP, Gatsby, Crab Cakes, Package, Double D, Longshanks, Greenwave, Sir Topham Hat, Menthol
  • Posted In: Laces In, Laces Out

15 PAX showed up for #LILO at WEP this morning, not knowing what to expect.  Only thing YHC promised was ups and downs, and secretly trying to make Crab Cakes splash merlot (which he never does cuz he leaves 5-10 minutes early to catch “the bus”).  5 PAX took off for a Thursday morning run, while the other 10 stayed for boot camp up and down style.

The Thang

COP – SSH x 25, IW x 20, Windmills x 10 (only cuz Cspan loves them, yoga freak)

Give quick explanation on ups and downs of life and that all exercises today involve up and down motions.  Mosey down the path to the right. Halt at drillbit 1 and do 10 CDD, 20 sit-ups, 30 squats, plank when done.  Get back on path and mosey to playground. 15 pull-ups, 30 dips, lap around the playground, plank when done.  Rinse and repeat.  Mosey to drillbit 2. 10 CDD, 20 sit-ups, 30 squats, plank when done.  Mosey to where drillbit 3 should be.  You guessed it 10, 20, 30 plank when done.  Mosey to 4th drillbit by hill.  Go to the base of the hill.  Further discussion on ups and downs.  Life is no different than exercises.  The down part is easy in exercise while the up part is hard.  In life it’s easy to get down on yourself, but much harder to pull yourself up when you are down.  10 merkins at base of hill, run up hill, 10 burpees, then down the hill, plank when done.  10 more merkins, bear crawl up hill, 10 more burpees at the top, run down, plank. 10 more merkins, run to top and stop.  At the top of the hill is a drillbit, so 10, 20, 30, plank.  Mosey to the next drill bit for 10, 20, 30, plank.  Mosey to the next drill bit, 10, 20, 30, plank. Mosey to the base of stairway to heaven.  This time it’s Jack Webbs to heaven.  1 merkin, 5 jack webs at first light, run to next 2 merkins, 10 jack webs, up to 5 light poles.  Run back down the hill and plank.  Repeat with only 3 lights but 2-10, 4-20, 6-30.  Finish with COT and BOM.

At COT we met up with the 5 guys that ran, but before doing nameramma, YHC finishes his talk on ups and down.  Last spring break, I was up in Wisconsin, visiting my dad who had just been diagnosed with pancreatic cancer.  It was down place for me.  As was his death 3 month later in June.  What got me through the tough times being a part of F3.  Knowing guys were praying for me and there to support me helped get through this down part.  So just know if you’re down, there are F3 brothers here to support you.

Announcments – Cspan’s usually list of: 4-11 and 4-12 runs, 4-18 and 4-25 Gastonia, 5/2 – Dredd at 1 year of RH, check email for others.

Prayers – Menthol and has 95 year old grandma, Duggar and his famiy/living situation as they renovate home (M due in a little over a month, Flattire and his M and she goes through breast cancer treatment, IKEA from Isotope and the passing of his M Tiny Dancer (FIA) from an accident over the weekend), safe travels for PAX traveling over Spring Break

Moleskin – Always an honor to lead this group of men.  Sometimes I come up with hard workouts and then try to fit a message into it.  Today was message first and make the workout fit the message.  I hope everyone enjoyed the message as much as the 10, 20, 30 plank.  When you’re down, sometimes all you need is to get a hold of one of your F3 brothers to help lift you back up.  Whether it be in a workout or in this thing we call life.  Be there for each other.  Lock Shields.

 

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Feeling Fab at Cardiac Rehab!

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1 Pax showed up for cardiac rehab this morning (there were other people, but no one else from F3).  It is my new gloom.  It is well lit, warm and has a great support team of nurses, nursing students, exercise physiologists and a dietician.

The Thang:

COP

Tanner, one of the nursing students, leads the COP (although Tanner doesn’t even know that’s what it is called).  There are toe touches, calf stretches, a couple rounds of people’s chair (although, again, Tanner doesn’t even know that’s what it is called), air punches and shoulder rolls.  The mumble chatter is a mix of bragging on the number of stents we have, bypasses performed on us or complaining about how long it has been since we’ve had a steak or piece of pizza.  Another favorite topic is how many more sessions until we’re done.  I’ve completed 9 of 36 and we had two “graduates” today.

Mosey to exercise area for choice of elliptical, air bike, stationary bike or treadmill.  I’ve been doing the treadmill for 20 minutes at an 8:30 pace.  I think maybe the stents are helping the blood flow more freely than it had been.  I feel really really good after doing this.

Next is paddling time.  No it isn’t from a frat initiation out of Animal House.  But it’s still pretty cool.  One of the workers will take the paddles from a crash cart.  One is placed on your chest and one near your love handle.  Someone they get a pulse and a “quickie” ekg read out.  This is a crash cart as in “CLEAR” but they never push that button (at least not that I’ve seen so far thank goodness).

10 minutes of elliptical after that.  Level 10 and I output 175 watts.  I have no idea how that stacks up competitively, but I feel pretty winded after doing it. Plus there is a nice 5″ screen with a “scene” function.  I get to see the Golden Gate Bridge, some nature trails and probably the Rocky Mountains.

Tanner leads another COP for cool down.  After that, we mix it up a little. On Mondays we get some heart health education, Wednesdays we do some light weights and Fridays we go sit in a dark room and listen to new age music for 5 minutes.  I keep forgetting to bring incense but I don’t think it would be allowed anyway.

So much like the namesake of my F3 handle, I’m still suspended from “league play.”  I meet with the commissioner (cardiologist) on 3/23.  I’m hoping my appeal will lead to some limited activity outside of the cardiac rehab center.  Even if it doesn’t, the crew at cardiac rehab has been fantastic and I’ll be going through the entire program no matter what.

Today marks 30 days since my heart attack. All in all, it has been the best of a bad situation.  A long catheter through my wrist up to my heart and insert 3 stents, simple!  I know all the support I’ve received from my F3 brothers has helped me through it.  I’ve also been told by a couple of Pax that what happened to me really “freaked some of you out.”  Same here.  I’m still not sure what to think about all of it or what advice I have to offer (except if you suspect anything, get to the doctor or call 911; better safe than sorry).  However, if you have any questions or worries, I’m more than happy to talk about it.

I’m looking forward to van driving for the P200 next week and catching up with everyone. And I appreciate everyone at The Patriot looking out for Jeter as he continues to show up on Saturday’s (courtesy of his chauffer Chowdah).

Now the last time I wrote one of these things, I had a heart attack that night.  While there has been some confusion about what caused it, I’m hoping to rule out posting a back blast.

Boeheim

Aye!

 

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No running allowed

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  • QIC: Double D
  • When: 03/12/15
  • Pax: Green Wave, Twister, Sen T, Cake Boss, Gump, Repeat, Bird Cage, MacGyver, Dugger, Beacon, Crab Cakes, Airborne, Li'l E, Anchorman, Pig Pen, Sir Topham Hat
  • Posted In: Laces In

18 of The Fort’s finest runners posted to Laces In/Out this morning.  10 of those runners chose the “Do Not Run” option for a running-free boot camp beat down courtesy of YHC.

The Thang

COP — Mtn climbers, IWs, merkins, windmills, Moroccan night clubs

Karaoke to the playground

Elevens: derkins + dips

Elevens: sumo squats + calf raises

15 burpees OYO

6MoM — Adolf Hitlers, flutter kicks, Freddie Mercurys, Sea turtle (crowd pleaser), Hello dollies, Rosalitas, LBCs, Sea turtles (encore), Gravediggers R/L

Split into groups for pain stations:
Station 1: 10x Pull ups (any flavor)
Station 2: Donkey kicks / bomb jacks
Station 3: Swing crunches / swing derkins
(3 cycles through stations for all pax)

Bear crawl back to path (forward, backward or both)

Karaoke home

COT

Naked man moleskin

So the Laces In theme is supposed to be one that is friendly to “non-runners.”  As Green Wave testified during the Karaoke stretch home, all pax are runners at some level or another.  Starving the pax from a running segment or two proved the point.

Taking a fork in the road off Santini’s recent Q where he talked about F.E.A.R., we spent today focused on courage, in the form of “Don’t run.”  Leaders stand firm and don’t run from (insert: conflict, pain, suffering, emotions, bad behavior, people in need, etc).  I can’t count the number of times that I have “run” away from something that truly demanded my engagement.  It may have been in the form of slipping out of a room or failing to enter into a situation or avoiding a discussion topic or swallowing a comment/question/warning/word of advice for someone else or…the pax got the idea.  So today’s workout involved “relief” from running, but the challenge is to take that theme into daily life and commit to not running from where leadership is desperately needed.

Don’t forget about the 40 Day Challenge and bring your drinks and snacks to a workout for delivery to Children’s Attention Home.  If you missed out on the start of the 40 Day Challenge, it is not too late to get involved.  The 20 Day Challenge can start today!

As always, thanks to the site Q, Twister, for inviting me to lead, and thanks to the pax for laying it all out there today.

 

 

 

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Block Festival

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  • QIC: Dave Thieman
  • When: 03/05/15
  • Pax: Bubba Gump, Private Ryan, Menthol, Waldo, Grand Strand, Crab Cakes, Birdcage, Cable Guy, Green Wave, Pusher, White Lighting, Twister & Santini
  • Posted In: Laces In, Laces Out

The Thang

A total of 13 faithful arrived at WEP on this wonderful AM!

Laces Out – Five Miles or so (really need find out where these guys go)

Laces In –

Warm Up in the balmy SC morning with 20 Windmills, 20 Squats, 20 SSHs and a lap around WEP. Then into woods for our friend the cinder block.

Next up a quick progressive jog (wog) around WEP by drill bit progressively adding an activity – 20 Squats with block, 20 Squats with block and 20 Merkins, 20 squats, 20 merkins and 20 Presses with block, 20 squats, 20 merkins, 20 Presses with block and 20 tri-presses with block and back to COT.

Next up, the hill. Up the hill twice with our friend and 2 Burpees, 4 Merkins and 6 Squats. Amazingly enough that stupid block just gets heavier.

Finish up with LBC, LSF and reverse LBC.

Moleskin – re-visit of IATA – Initiative, Accountability, Team Work and Attention to Detail. Let’s remember this as we strive to be better Husbands, Fathers, Brothers, Employers and Employees

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The Fort: Laces In – Non Event/Event

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  • QIC: Santini
  • When: 2/26/15
  • Pax: Twister, CSPAN, MacGyver, Crab Cakes
  • Posted In: Laces In

5 Brave pax took to the slushy streets of Fort Mill to brave the weather this morning.  With a Subaru in the wings for a clown car in case of emergency, many were able to still get to the AO without injury or incident.  Twister also did not live up to his name and twist his ankle for the 7th time this season.

Santini on Q:

30 SSH warm up – mosey to church – 30 Imperial Walkers, 30 Windmills, 30 Monkey Humpers – then move to parking lot for 1-10 merkin incline sequence on one end and 10 – 1 Burpees sequence on the other.  They sucked.

Mosey to covered area for Ab Lab.  (LBC, CBL, Low slow flutter).  Mosey to wall for Incline Merking, Dip, Decline merking shoulder screamer.  Mosey back to COT.

 

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C-O-L-D

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  • QIC: Burgundy
  • When: 02/19/2015
  • Pax: Santini, MacGyver, Pusher, Posh, Twister, Crab Cakes
  • Posted In: Laces In, The Fort

Great turnout given that the weather was 15 degrees at Walter Elisha Park. Thanks to everyone for coming out. Since the high today reached 25 degrees – we did everything related to 25.

25 – Mountain Climbers

25 – Overhead squats

25 – Lunges

25 – Dips

Ran around WEP once

COP

Leap frog up the hill – stopping at the 4th lamp post & bear crawl to the 6th lamp post (the top of the hill)

Russian Roulette – One guy called out an exercise – the rest of the PAX did that exercise while that guy ran to the top of the hill and back – passing the torch to another guy.

Russian Roulette – Each guy called out an ab exercise for 25 reps each

4 minutes of heaven (since we had 4 minutes left) – one exercise for 4 minutes straight

While it was cold and probably miserable it’s nothing compared to what others face in life. Thanks again for the turnout.

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40 Day Challenge for Children’s Attention Home

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PAX of The Fort, Indianland and Rock Hill,

In 2014 we developed a great relationship with the Children’s Attention Home (CAH) of Rock Hill. Some of the events and things we partnered with them for included;

  • April Cereal Drive – 374 boxes
  • June Field day event
  • Lowes Home Improvement work days around the campus with a time of fellowship ending the week
  • Bike rides and playing games with the kids while visiting the home.

There are some big plans coming for 2015 that all of us will have an opportunity to serve and model what being a godly man looks like for the kids of CAH. 2/28 Launch of Workout at CAH!!!

40 DAY CHALLENGE

Beginning Wednesday 2/18/15 we are starting a 40 day challenge that will include 3 dimensions. The 40 days will be the days of lent, ending on Easter Sunday 4/5/15. That’s only 6 weeks of serving and a little sacrifice.

This is not a ritual but a way to build a stronger relationship with God. When we get weak, regardless of this challenge, we should pray and relay on his strength to carry us. Jesus was the example of this during the passion. He knew what was coming but relied on God the Father to carry him through. This is a way to build spiritual muscles!!

Dimension #1 – Attend 20 workouts within the 40 days. That is 3.33 workouts per week. Very doable even for Red-eye.

Dimension #2 – Either give something up (Facebook, candy, snacks, beer, etc.) or take up something positive (reading, praying, poetry for your M, etc.)

Dimension #3 – We will be collecting items for Children’s Attention Home, just like cereal drive. No need to break the bank, but if all our PAX participates, we will make a difference for them this summer.

Here is what they requested:

  • Individual Wrapped Snacks like Lance crackers, Little Debbie’s, cookies, goldfish (Think Sam’s, Costco)
  • Gatorade – mix of flavors and think of kids with sizes in packs (small size, 10/12 pack)

Bring one of each or a couple of one item, whatever you can do!

Q;s will hold PAX accountable for #’s 1 & 2 in the COT. Be ready to be asked how many times you have posted and what you have given up or taken up.

 

Q’s will also collect items and pass them up to:

  • Cake Boss, Pusher, Chicken Hawk, Senator Tressel, Maximus, Pebbles, Peach

Idea men is to look beyond ourselves, challenge ourselves and get out of comfort zones while thinking about the sacrifice that has been made for you by our Sky Q.

Looking forward to how this challenge brings all of us together as a tighter PAX for our community.

Here are some of the committments men have made!! Good Job to all and others can send in theirs so we can hold each other accountable!!

  • Cake Boss – Donuts/Cake
  • Pusher – Desserts/Sweets
  • Hasselhoff – Alcohol
  • Crab Cakes – Soft Drinks/Be more present with kids
  • Cash – Alcohol
  • DD – Alcohol
  • Dark Helmet – Dessert after dinner
  • Zima – Chips/Read “Facing Your Giants” daily
  • Italian Job – Soda
  • Minuteman – No more speaking to gratify himself
  • Maximus – Kneel down to address/discipline kids
  • Rebel – Ice cream
  • Decibel – Read the Bible daily
  • Old Bay – Iced tea
  • Trucker – Snacks
  • Red Banjo – Ice Cream
  • Chaser – Restaurants/Fast Food
  • Dustin Jordan (F3 Name?) – Soft drinks
  • CSPAN – Mountain Dew
  • Change Order – Not eating after 7pm
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Block Party Back Blast-F3 Poker

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  • QIC: Pebbles
  • When: 01/20/2015
  • Pax: Pebbles,1-9er, CSPAN, MacGyver, Chaser, Twister, Backdraft, FNG-Full count, Greenwave, Airborne, ESSO, Old Bay
  • Posted In: Block Party, Laces In, Laces Out

Warm Up

Mosey to field

25 SSH

20 Squats

20 Imperial Walkers

15 Pushups

The Thang

F3 Poker

(YHC supplied a humble pack 52)

Each suit corresponded to a workout-

Hearts-Burpees

Spades-Squats

Clubs- Pushups

Diamonds-LBCs

The Q drew the card (or cards) from the top of the deck and PAX completed the exercise (based on the suit) for reps based on the number of the card (face cards were 15 and Aces were 20)

Following the exercise(s), PAX ran to the top of the the hill. The first PAX to the top was awarded the Card(s). Best five card hand wins.  If you reach more than five total cards, discard the unwanted ones as you go.

Cards were drawn in sets of 1, 2, 3, and 5.

Go until the deck is done

I started to get some “nice Q”‘ from some of the newer guys at the 5:56 mark….their watch must have been fast….

Mosey to the pull up bars and break into groups of four-

100 aggregate (as a group) pull-ups, every time you come off the bar you owe 10 bomb jacks.

COT

Moleskin

  • Backdraft gave an outstanding effort on his final day in the gloom for a while…he will be going under the knife at 3pm today and will be on the IR for 3 months.  We wish him the best and a speedy recovery.
  • Welcome FNG Full Count

 

 

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