Category: Laces In

The Push and Pull Method

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32 Pax posted at The Fort looking for a motivating start to Thursday.

The Thang:

Laces out took out at full speed across WEP

Laces IN COP:
Slow walking warm-up SSH  to first drill bit

  • Imperial Walker
  • Squat
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parker
  • SSH

Faster walking warm-up to second drill bit

  • SSH
  • Carolina Dry Dock
  • Windmills
  • USMC Push up / Slow Merkin
  • Squats
  • Peter Parkers

Partner up = Partner Push & Partner Pulls to four drill bit (crowd favorite)

Mosey to bottom of hill

Jacob’s ladder = Merkin top and bottom (Comedians and Math Majors = 1 on bottom & 7 on top)

Mosey to playground

Partner up = Pull-ups / lap / pushup / lap / pull-up / lap / pull-up / lap

On to AB Lab

  • Dollies
  • LBC
  • Slow flutter
  • USMC push-up
  • Slow dead cockroach

Run home

COT

Naked Man Moleskin

Happy Birthday Boy Band & SAW.

Next week Thursday is at 0700.

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned energized.

Continue prayers for Noah, answered prayers for Boy Bands daughter’s surgery, and many prayers for Fun House’s wife & kids during her trip.

3rd F Friday morning Chicken and biscuits with Cake Boss.

Continued prayers for all the lost men in our area that do not have a nickname or a gang to be a part of. Work on your EH on new and lost members of our PAX.

As always F3 is a true blessing in my life to be a part of / lead a group of energized men, makes me a better man.

Semper Fi,

CSPAN

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Baryshnikov 22

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More PAX than degrees this morning at The Fort; 23 Posted for a TBQ Laces In and Laces Out instead of staying in the FartSack, 22 degrees at launch. TClaps to the PAX for supporting me on my VQ on a very cold morning. Sets of 22 or a derivative of it (or our best) this morning in honor of the chill, good thing it was colder than initially forecasted as the first segment of lower body would have made Mikhail very proud of the PAX this morning. Thanks to F3 Metro for some fresh inspiration.

Time for the Thang…

Mosey to the upper deck lot behind Close Development Center

COP

Seal Jacks x 22

Low Slow Squat x 11

Baryshnikov x 11 each side

SSH x 22

Jumping Lunge x 11

Monkey Humper x 11 (Crowd Favorite)

 

Lap around the lot

 

Seal Jacks x 11

Low Slow Squat x 11

Baryshnikov x 11 total

SSH x 11

Jumping Lunge x 8

Monkey Humper x 11

 

Jack Webs (1:2) x 6

Diamond Merkin x 11

Peter Parker x 11

Carolina Dry Dock x 11

 

Mosey over to Development Center walk with hand rails.

Partner up

1st partner pull ups under hand rail x 10

2nd partner People’s Chair against wall while partner 1 completes set

1 & 2 Switch

Rinse and Repeat once

Plank while PAX finish

 

Mosey to Ft. Mill Hill

Backwards Bear Crawl up the hill to the ridge

Run to top of hill

Run down to ridge

Forward Crab Crawl down from ridge

Plank while PAX finish

 

Mosey back to launchpad.

 

Plankorama

LBC x 22

Plankorama

6″ Plank x 30 seconds

NakedMan Moleskin

Checking the forecast the night before indicated a balmy 28 degrees to start the morning off. The plan for the Thang was sets of derivatives of the morning low (ex. 28, 14, 7). Well upon waking at 4 AM and checking the temp it was only 22 degrees which in turn, turned out to be a blessing for the PAX as I called an audible on The Thang and we were working with derivatives of 22 degrees (22, 11). As the PAX rolled in, some were well layered and some maybe hardened by prior years in northern snows were sporting shorts and light long sleeves. To each his own. The mood was relatively chipper despite the brisk weather, thankfully no wind. About 4-6 PAX rolled out for Laces Out while the balance of us did a mosey to the upper deck lot.

What started out as an innocent warm up soon became a good ole lower body beat down. Thanks to Sundancer @F3Metro for some inspiration at my cube the day before, I decided to layer in a few specialties from F3Metro. Insert the Baryshnikov compliments and honors to Lee at F3Metro for trademarking the maneuver. I decided to keep the Baryshnikov simple and omit the jump at the end of the front lunge then back lunge since it was the first time for the The Fort PAX with the new exercise. Maybe next time! After my favorite, the Jumping Lunge, we inserted another F3Metro favorite, the Monkey Humper. After the lap around the lot and Rinse and Repeat, by the time we got around to the second session of Monkey Humper’s the true honor came as our expose was witnessed by an early morning driver by. Surely they were thinking “What are 20 dudes doing bent over in a parking light in the dark bouncing up and down?” Sounds like a simple exercise but a real pain after honoring Baryshnikov with five other lower body exercises before it. The grunting and Mumble Chatter was in full effect.

After some partner up fun we headed over to the hill. Another crowd favorite as we did a Backwards Bear Crawl up the hill. The ridge which initially seemed close, felt like it was not to be found once we started the crawl. More grunting and Mumble chatter.

As we headed back to Walter Elisha park the Laces Out PAX were arriving with icicles hanging from their bare legs. COP for a little core work to finish off a genuine TBQ.

Announcements

PAX bring your canned goods Saturday morning to the The Fort workouts. Collection through the end of the year.

3rd F Friday’s, Chicken and Wisdom.

Prayer Requests & Praise Reports

Mission team from Forest Hill headed to Columbia on Saturday, as well as Chino Grande’s wedding coming up in Columbia. Also consider supporting Chino Grande’s family and their mission work, follow and track here: http://chinitogrande.wordpress.com/

Triple Claps to the Fort Mill Boy Scouts for collecting and donating over 10,000 lbs of food and providing it to a local church food pantry.

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The Fort – Isn’t “Laces In” the Non-running Thursday Group

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32 faithful made it out to a crisp, South Carolina morning.

Laces Out: 5.25 miles to Baxter and Back (@ a swift pace, I’m sure)

Laces In: Pre-workout thoughts about what is important to each of us. Loss often allows us to re-calibrate our priorities. The PAX was asked to think about what matters most to them in life.

The Thang

Jog into downtown Ft Mill, setting up camp in the grassy area just short of the train. Gazelles (Funhouse) plank until everyone arrives.

SSH x 20

Jumping Lunges x 10

Squat x 10

Mountain Climbers x 10

Peter Parkers x 10

Parker Peters x 10

Mosey to parking lot at top of “big hill”.

30 seconds- Burpees, 30 seconds- recovery, Sprint to other end of parking lot, 30 seconds of recovery. Rinse & Repeat x 6 (crowd pleaser)

Mosey to other end of parking lot

Merkins x 10

Mosey to WEP for Mary (Listener’s Choice) – Plank Sequence while we wait on PAX

LBC x 10

Hello Dolly x 10

Rosalita x 10

Bicycle x 20

Superman, Airplane, Parachute, Sea Turtle sequence for 10 count. Rinse & Repeat

Maktar Jai x 10 (or maybe 5)

Russian Twists x 15

Run around second light on Stairway to Heaven

Head to COT

Moleskin

YHC was a little unsure about making his maiden Q after taking a couple of weeks off, but that quickly subsided once he breathed the fresh air of the Fort Mill Gloom and was greeted by the PAX.

Rumor has it that some of the PAX were glad a “non-runner” was leading; meaning surely we wouldn’t go off campus. Some of the PAX questioned the length of the recovery built in to the Burpee sequence, but that subsided after the first or second rep. That was taken directly from a Spartan Workout of the Day email (Rating: 1-5 scale, Strength 4, Endurance 4, Speed 5).

Pretty sure it was the first workout I’ve attended with Cable Guy where he didn’t dust us with the previous night’s dinner….or maybe he did and I was breathing too heavy to hear it. Special thanks to my boy Rock Thrill for making the trip over to The Fort. I appreciate the support. Special thanks, as well, for sharing your brother’s story and for taking the lead on the Joe Davis Memorial Run.

Good to see regulars and some newer guys that I haven’t seen before. By allowing for audibles on the burpee/sprint sequence (keep doing burpees if you don’t need recovery / do planks if you can’t do burpees), I was trying to make sure all PAX got in a good morning’s work. Hopefully, I didn’t disappoint. I laughed tonight as I tried to listen (through my heavy breathing) to me saying names into the recorder. I appreciate the opportunity to lead and am thankful for the opportunity to know & be among you.

Good work today, brothers. Aye!

Beacon

Reminders:

* First Double Down Opportunity of 2014: Jan 4, 2014 @ WEP. click the link. Use the promo code.   http://f3nation.com/2013/10/20/convergence-and-5k-run/

* Third F Friday @ 6:00AM. Chick-fil-a Baxter. Deacon leading  Proverbs 18

* USMC Convergence @ MYERS PARK HIGH SCHOOL, NOT WEP.  11/10/13 @ 7:00AM-8:00AM Click the link    http://f3nation.com/2013/11/02/usmc-convergence-all-pax-welcome-1110/

 

 

 

 

 

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Game Plan – Over the Hump

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Game Plan is through Proverbs 16, “over the hump” as we are more than halfway through the book. We been together for 17 weeks now and the PAX has continued to grow and share lots of wisdom.

Here is the link to Chapter 16. I encourage everyone to read this chapter a couple of times and discern over what God is telling you personally.

This week there are 3 major groups of text:

  1. Comparison between man’s plans and God’s sovereign direction
  2. The well being of knowing God, “Fear of the Lord” and wisdom.
  3. Bad is not always bad and being able to see the good in bad circumstances.

Key verses:

2 All the ways of a man are pure in his own eyes,
but the Lord weighs the spirit. Where is your heart? How do you act and talk in public and private?

11 A just balance and scales are the Lord’s;
all the weights in the bag are his work. Knowing God is a just God balances all of the injustice of this world. Take comfort his authority is above all.

31 Gray hair is a crown of glory;
it is gained in a righteous life.
32 Whoever is slow to anger is better than the mighty,
and he who rules his spirit than he who takes a city. Old does not mean weak and big does not mean strong. We need to look at things as God sees things not as our culture defines things. Grey hair speaks to wisdom, experience knowledge. Someone who controls their emotions is stronger than someone quick to violence or anger.

Have a great week! Deacon will lead us through Chapter 17 next Friday at Game Plan!

CB

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Halloween Pain at The Fort

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22 strong posted for Laces In / Laces Out as White Lightning provided the spark to get this Halloween started on the right foot.

The Thang:

CDD x 20

Imperial Walker x 40

SSH x 40

Squat x 40

 

Mosey to Hill and Partner Up

– Sprint up and Down  / Partner does Merkins x 2

– Sprint up and Down  / Partner does CDD’s x 2

– Sprint up and Down / Partner does LBC’s x 2

– Bear Crawl to the Top – Turn around and Bear Crawl Down

 

Mosey to Tree Line

– Lunge Walk to first tree x 2

– Bearkin Crawl to second tree, (Every 3 steps of the Bear Crawl do a Merkin) x 2

– Sprint Back x 2

– Mak Tar Jai, w/ a Hop – Snaked to the Playground

Drill Bit – 10 LBC’s and 10 Russian Twists at each post.

Mak Tar Jai, w/ Hop – Snaked back to the trail..

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Game Plan – Combo # 5

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Evel Knievel

16 PAX attended an  encore presentation by Evel Knievel at Game Plan this morning.

EK ordered up a Combo #5 for Proverbs Chapter 14 and split the group up into 5 small groups in order to consume all the wisdom from the chapter in our 45 min workout.

Some of the key verses are below. Triple claps to Evel Knievel for excellent leadership and insight into the word.

Proverbs 14:

4 Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox.

  • We need to invest in the “dirty work” in order to harvest the fruit in our lives. Marriage, Kids, Career….do the tough work and the crops will be abundant.

17 A man of quick temper acts foolishly, and a man of evil devices is hated.

  • Teenagers…..enough said!! Seriously, let’s be slow to anger and wise with our words when things get sideways.

26 In the fear of the Lord one has strong confidence, and his children will have a refuge.

  • Just as our children look to us for refuge (food, money, shelter etc.) and have confidence in our abilities to provide, we too need to “Fear or Respect” our God knowing he is providing our every need with confidence.

Thanks for all the participation this morning. Hope more PAX post to Game Plan and give it a chance and be inspired by wisdom.

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Game Plan – Proverbs 13

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EK

Evel Knievel took us through Proverbs 13 this morning and we explored how our words have power to bring others up and/or bring them down.

How are we using our words and conversations?? Do we shy away from opportunities to encourage or lift others up or do we step up and put ourselves out there for others.

Also, we learned we can be financially comfortable but spiritually poor and vice versa. Where are you? What are you doing with the resources God has given you?

Is it ok to be Rich Financially and Rich Spiritually? How to we tend to those that are Poor both financially and spiritually??

Here are some key verses that stood out this week:

13:7 One pretends to be rich, yet has nothing: another pretends to be poor, yet has great wealth. – Rich/Rich or Poor/Poor or Rich/Poor or Poor/Rich…where are you??

13:22 A good man leaves an inheritance to his children’s children, but the sinner’s wealth is laid up for the righteous. – Real wealth is what we pass on from our hearts not our wallets!!

Chick filet was a great change of scenery and comfortable setting.

It will be home for Game Plan going forward and the staff there was very accommodating.

Have a great week and see you all at The Fort!

FYI on the Real Evel Knievel: Best jump he ever made!!!

Sunday, April 01, 2007 Crystal Cathedral Born again/baptized by Dr. Robert S. Schuller on “The Hour of Power”
Friday, November 30, 2007 Clearwater, FL Died of complications from Idiopathic Pulmonary Fibrosis –
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Game Plan – lottery winners

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15 men gathered to discuss Proverbs chapter 12 this morning.

We took a lesson from Coach Gibbs, that in the game of life there is no better game plan than the Bible.

Some of Solomon’s key verses from this week:

4 An excellent wife is the crown of her husband,
but she who brings shame is like rottenness in his bones. Thank your wives for keeping you on the path.

9 Better to be lowly and have a servant
than to play the great man and lack bread (sense). Don’t be that guy!!

28 In the path of righteousness is life,
and in its pathway there is no death. Making wise choices has its benefits!!

Join us next Friday at Baxter Chickfilet 6:00am!

 

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Government is shutdown… but C-SPAN is on.

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31 Pax posted at a foggy Fort looking for a motivating start to Thursday.

The Thang:

Both Laces Out and Laces In took out at full speed across WEP.

Laces IN COP:
CSPAN inspired workout of Marine Corps –high intensity training

Quote of the day from Trucker “amazing how ten can feel like such a large number”

Workout involved about 40 minutes of straight cadence- “pain is just weakness leaving your body”

  • SSH
  • Imperial Walker
  • Squat
  • Slow Merkin
  • Mountain Climber – crowd favorite
  • Peter Parker
  • Parker Peter
  • Carolina Dry Dock
  • Bomb Jacks – to give our shoulders a break
  • Hello Dollies
  • Slow Flutter Kicks
  • LBC

Run home

COT

Naked Man Moleskin

Thursday WEP is still the best show in town offering something for everyone.  Runners came back in exhausted and Laces In returned unable to give high fives.

We got a whiff of a name change … and the new name was eloquently presented by Red Banjo= Welcome to Genesis (nothing to do with Phil Collins and everything to do with the first book of the B-I-B-L-E)…

Today was the first time that I got requests for bomb jacks to give the PAX shoulders a much needed break. I enjoyed the morning and appreciate the effort as many PAX pushed beyond their comfort level. Drink plenty of water and remember to be a better man today than you were yesterday.

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Jack Webb meets Jacobs Ladder

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18 PAX enjoyed a soggy Laces In as the PAX jogged to the bottom of the Jacob’s Ladder hill. 10 PAX took advantage of a cool morning to run like Forest Gump

COP consisted of:

20 Merkins

20 SSH

20 slow deep squats

12 Wide Arm Merkins

20 LBC

 

Then the fun began!

PAX was introduced to the Webb Ladder

2 Derkins, run up hill, 2 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

10 Derkins, run up hill, 10 Jack Webbs, run down hill

8 Derkins, run up hill, 8 Jack Webbs, run down hill

6 Derkins, run up hill, 6 Jack Webbs, run down hill

4 Derkins, run up hill, 4 Jack Webbs, run down hill

2 Derkins, run up hill, 2 Jack Webbs, run down hill

Mosey to the tree line:

Walking lunges to second tree

Reverse walking lunges to fourth tree

Sprint back

Rinse and repeat twice more

 

Mosey to playground:

Double up, one runs the playground loop

Other PAX 10 pull-ups, switch, 20 dips, switch, 10 merkins

20 Russian Twists

20 high-low flutter

Hold em up

20 Freddie Mercury

Mosey back to tree line:

High step run to second tree

Sprint to fifth tree

Karaoke to walking path

COT

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