Category: Laces Out

BRR Comes Early to Laces In

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It was a cold, windy December morning where 9 pax (7 BC and 2 Runners) showed up for their daily down payment.  The wind was fierce today, the kind that cuts right through you so I wanted to make sure we got nice and warm.  Laces Out went off campus for a tour of Fort Mill.  Here’s what went down (or as best I can remember) at Laces In:

Mosey to Band lot (it was further than I thought) for COP

Line up facing across the band lot for a series exercises

  1. Toy Soldiers to mid way – Sprint to other end of parking lot
  2. Butt Kickers back to midway – Sprint back
  3. Karaoke one way
  4. Karaoke back the other way

COP: SSH x 20, Windmills x 10, Mountain Climbers x 15, Squats x 15, Slow Merkins x 10

Main Course: Line up facing across the band lot for a series exercises again

  1.  Alligator Merkins for three parking spaces – sprint to other end.  LBC x 25
  2. Frog Jump Merkins for three parking spaces – sprint to other end of lot.  Flutters x 25
  3.  Bear Crawl half way – Sprint to other end of lot –  LBC x 25
  4. Bear Crawl half way – Sprint to other end of lot

Mosey to hill by stadium for partner work .  B.OM.B.S – 75 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Situps, 250 Squats in accumulation while your partner runs to (almost) the top of the hill.

Once finished – Partner 1 holds a plank while partner 2 runs hill and performs 10 Bombjacks at the (almost) top.  Rinse and repeat until COT

NMM: 2.3 miles was the count on my Garmin this morning.  I had no idea we were going to run that far but we did.  Thanks Longshanks for pointing that out!  Team Chafing the Dream is locked and loaded again for BRR 2018 so I was anxious to get out there and hit the inclines.   I love running hills and feel it really gets the blood flowing and makes you stronger.  The pax worked hard this morning and we were all better for it.  Thanks Lil E for the opportunity.  I’m usually at Laces Out so it was cool to explore the bootcamp option at FMHS.  Lastly, I had never formally met Sugar Daddy.  It was nice to meet you and I appreciate the mumble chatter.

Announcements: Joe Davis Run, Christmas Convergence, Focus on recruiting those FNGs

Prayers – Deacon’s upcoming Christmas present!

Until next time…

STH

 

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JOE DAVIS + SPEED FOR NEED = IMPACT

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In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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3-Speed Repeats at Laces Out

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6 was the number at LacesOut, and the goal of this routine was to maximize heart-rate variance while also working on speed (of course, maybe that’s the goal of every LO workout?).  Here’s how it went down:

Warm up mile (8:10 pace, I believe)

Dynamic warm up stretch-like exercises, including toy soldiers, butt kickers, high knees, pigeon toed and duck walks.  Pax then repeated the following patterned, AMRAP:

  • 400m at 10k pace, 200m at 5k pace, 200m recovery speed
  • 800m at 10k pace, 200m at 5k pace, 200m recovery speed
  • 1200m at 10k pace, 200m at 5k pace, 200m recovery speed

We then did about 700m cool-down.

Most pax got close to 6 miles (including 1 mile warm-up).

Thanks to Nomad for scheduling YHC to Q!

 

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Remembering Pearl Harbor

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As a son/grandson of military servicemen and a cousin in active duty as a graduate of the USNA, it is a privilege and honor to show respect to our  men who are and have served our country for the right to be living here. My grandfather served in WWII as an air force bomber mechanic and hearing stories of his time serving during the war made a early impression on my. If it wasn’t for my birth defect, I too would have been serving this country with my dream of attending the USNA. That didn’t happen, of course. So I always jump on an opportunity to Q on a historical day in military history. Seeing that it is the day Japan attacked Pearl Harbor, I dusted off my off my college history books and incorporate some statistics into the WO.

COP consisted of good mornings, windmills, mumble chatter as Twister drove off to lead a RGH/Cary PAX to the WO site – welcome Pet Sounds – squats, jumping jacks, and merkins.

Mossy to bottom of hill. Run the hill 3 times. top of hill do 20 merkins each round and 20 LBCs at bottom for first two rounds, then only 10 LBCs at bottom on third round. Reason is that this totals 110 – Japan attacked Pearl Harbor or 110 minutes on Dec 7.

45 V sit-ups, Japan attacked in 2 waves, 45 minutes apart from each other. Mossy to entrance of FMHS football stadium.

PAX did 2 burpees, 3 merkins, 3 burpees, 5 squats. This is 2,335, which represents the number of US soldiers killed on Pearl Harbor (I knew we couldn’t do 2,335 burpees, so modified).

Mossy into FMHS football stadium and line up on the sideline. Army crawl to first hash and tighten up for some Navy Seal sit ups!! Army crawl back to sideline. Mossy to bleachers and run the stairs (since the midshipmen had to run up stairs -ladder per twister – in the battleships to man the guns) three rounds with 10 squats at the top each round. Mossy to fence. Lay on the 6, hands outstretched grabbing the fence. Feet 6 inches off ground and raise feet to fence for 20 OYO.

Mossy to parking lot, partner up. Partner 1 runs to end of parking lot, Partner 2 does exercise.

Round one was 353 LBCs – Japan used 353 airplanes to attack Pearl Harbor.

Round two was 230 squats – Japanese Navy was 230 miles west of Hawaii staging the attack

Round three, which we didn’t finish was  188 arm claps. 188 US airplanes were destroyed that day

Finished with 8 burpees – 8 battleships were destroyed, 2 sunk after the fact, Arizona being the most notably.

COT

One more thing about Pearl Harbor day, Japan attacked on a Sunday morning assuming that we wouldn’t be on alert, we would be relaxed and at church. We shouldn’t have to honor or remember our fallin’ and active brothers on historic days, we should always honor and thank them everyday. If you ever get a chance to visit Honolulu, you MUST visit the Pearl Harbor memorial. Of all the places i have traveled, it will not only take your breath away, it will take your breath away for eternity.

Read your newletter

Prayers to marriages, injured, travels for holidays and those hurting during the holidays

Trucker

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Cool Running at Laces Out

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8 posted to the Fort Mill High Track looking to get a little faster despite the cooler temps.

The Thang

Warmup Mile

800 at 10k pace
400 easy
400 at 5k pace
400 easy

Rinse and repeat for 35 minutes

1/2 Mile Cooldown
Stretching/Ab work with Laces In

COT and BOM with Laces In

Announcments – Plastic Bag Collection, Bring turkeys to workouts this Saturday/11:30 meal with Paradise, Christmas Party get signed up ASAP, Thanksgiving Day Convergence next Thursday at the Ranch 0600, Joe Davis Run

Thankful for this group and what it has done for me. Get those guys out to the Convergence next Thursday that NEED F3 in their life.

Shanks out

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(un)Official Fast 5 Training

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A little Fast5 training today with perfect 45F temps – great track weather!

1mile Warmup

Active Stretches x50 , jog x50 – Toy Soliders, Knee-to-Chest, Butt-Kickers, Duck walk in and out

400 x 2 – Run straights, Easy curves

1,000 (2.5 laps) – simulated race-pace for Fast5

400 Recover

Stairs Up and Down x3

 

Rinse & Repeat Set above x2 – tried to maintain or improve 1,000 race-pace each of the 3 times

 

Mile Warm-down

Stretch

 

 

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Have you seen my Baseball?

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6 Veteran PAX joined YHC on a humid a.m. @ Laces In to take on the compound of FMHS as we know it!

Brief Disclaimer with no FNG’s so we Moseyed:

COP- A solid running loop around the large parking lot led us back to under the lights for some dynamic exercises to warm-up. Didn’t need too much as our bodies were already feeling the humidity. (Is this really October?)

IW’s, WM’s, HW’s, LSS’s, Honey Mooner stretch, MH’s, Plank Jacks. All followed by some leg stretches as the PAX were not aware we’d be getting a little running in!  #Trucker would’ve been pleased as we held off on the SSH’s! (For Now)

The Thang:

Mosey over to the Band practice parking lot to meet our friend DORA 1-2-3.

DORA:

Partner running from Light Pole to Light Pole across parking lot about 100+ yards-

100 Moroccan Night Clubs

200 Squats

300 SSH’s  which the PAX grumbled ‘there they are’.

Since the Award Winning FMHS Band wasn’t practicing this early we took advantage of the space and re-booted another DORA 1-2-3 into a round of Abs Lab.

50yards this time with-

50 Flutters

100 LBC

150 American Hammers

With time on the clock we Moseyed over to another parking lot that had a perfect resemblance to a baseball field. With MLB playoffs in full swing and the Yanks taking down the Tribe the night prior we played our own game of baseball. Stayed as a TEAM unit and ran the bases. @ each base was an exercise.

1st base- 10 Burpees

2nd base- 20 CDD’s

3rd base- 30 Dips

Home plate- steal and sprint to home with 40 calf raises.

Mosey towards COT and finished time with Abs circle.

COT:

Met up with Maximus & Mcguyver from Laces Out (who got a solid 6 miles in)

Announcements:

Joe Davis 5k

Prayers/Praises:

California Wild Fires

October Breast Cancer Awareness

F3 and what it has done for PAX (personal growth)

Staying safe on the roads during running/training for the upcoming races.

Wheezer Out-

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Laces out Q’Jacked!!

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So today at Laces Out went a little like this. YHC rolled in and then Nomad popped out with his running vest on saying that we were going to run to Gardenia and do hill repeats. YHC looked at Nomad and told him “If I wanted to run Gardenia, I would walk out my front door and run Gardenia”. CSPAN then showed up with the key to track and the Q was officially Jacked.

The Thang

Head down to track. 1 mile warmup followed by some dynamic stretching.

Then 800 (minute rest)
400 (minute rest)
200 (walk the curve)
100 (rest 1 minute)

Repeat as many times as possible until 10 minutes left.

Finished with a half mile cool down (Faster pace for Birdcage) and some stretching.

Meet up with Laces In for COT and BOM

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