Category: Millllkshake

A Morning Walk Through Town

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Five men gathered at Veteran’s Park and spent an hour together.  Here is what they did:

After the Pax were disclaimed,  I took a few minutes to ask each person what their ailment was so I had an idea of what we could do today.   For the record:  Maximus (foot), Twister (detached retina healing), Flat Tire (bruised abdomen/ribs -thanks for showing us too), Crab Cakes (groin pull) and Senator Tressel (knee pain and torn calf muscle).    With that, we were ready to get started and since we were standing next to the Veteran’s Memorial, it seemed fitting to recite the pledge of allegiance.  Then the walk began:

Head west on North White Street.  Along the way, we passed the morning crowd at The Fort who were running circuits and doing something that looked kind of painful. ( Yeah, we weren’t going to do much to that today).

Stop at the small lot next to the Springs building and stretch from head to toe.   Continue on to the playground at WEP.

At the playground do 3 sets of pullups (10 reps/set)  Leave the playground and walk to the entrance in front of the Springs Building.

Plank hold/6″ hold for a bit.  Find the grass and do some abwork (pretzel crunch and something else)  Follow the path to the side parking lot of Springs.

On the low roofline of the building, do wall pull-ups (10 reps).  From there we bear crawled across the lot and held a dip position on the curb.  Bear crawl back to the building and do a wall sit (I think).

Walk back to Veteran’s Park.

COT

Naked Man Moleskin

That doesn’t look like much.    Was that all we did?  Oh no!  What isn’t shown is all the conversation that happened during the walk and in between the exercises.  I have known these fine gentlemen for several years and decided that today would be a great opportunity to get to know them better.  We shared a lot of things from when we were growing up, through college and our first jobs, how we met our wives and proposed to them, and how we all ended up in Fort Mill.  Here are just a few of the findings from our hour together:

  1.  Charlie comes from a family of engineers and his dad taught at Lousiana Tech
  2. Andrew has known his wife since middle school and lived in Portland for a couple of years.
  3. Dave turned down Notre Dame University for Villanova and Salomon Bros for Pepsi (or another company).
  4. Tyson was a semi-professional rugby player and proposed to his wife in Ireland (in less than ideal conditions).
  5.  Frank became a Naval officer after college, but left after only 18 months on active duty.

Today was all about the 2nd F, and it was one of those times when people together and there is a certain chemistry within the group.    From the start of the hour to the end,  everyone got into the spirit of sharing, and all the guys were more than willing to talk about their lives.  We learned a lot about each other, poked fun at the things we did when we were younger, and enjoyed a walk together on a beautiful autumn morning.  I have Q’d many, many times over the years and can honestly say that today’s Q was one of my favorites.  Thank you, Charlie, Andrew, Dave, and Tyson for making today’s F3 workout memorable, and one that I will remember for a long time.

Announcements/Prayers and Praises

  1.  Funhouse’s son (Offspring) in Alaska with an infection and low O2 level.  Funhouse traveled to Alaska.
  2. Injured Pax and friends with illnesses

 

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VQ at the Millstone with a Guillermo 1-2-3 Routine and the Presidential Wall of NoN-sEnSe

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The hype was huge, the turnout was moderate for Boss Hogg’s VQ at the Millstone. All 8 PAX in attendance got to enjoy the first day of cooler temperatures. 3 PAX went for a walk…2 with rucksacks and 1 with his arm in a sling. Huge T-Claps to Smithers for showing up while on the IR. The remaining 4 PAX followed the most Boss of all Hoggs on his VQ journey.

The Thang:

Mosey’d from Veteran’s Park to the parking lot across from Puckerbutt Pepper Company
• Stretched arms and legs
• 15 – Gas Pumpers (for my buddy Twister…Respect!)

Mosey’d to the St. John’s United Methodist Church parking lot
• Toy Soldiers across the parking lot – jogged back to starting side
• High Knees across the parking lot – jogged back to starting side
• Lunge Walks across the parking lot – jogged back to starting side
• Butt Kickers across the parking lot – jogged back to starting side
• Carioca across the parking lot and back in the opposite direction
• Shuffled across the parking lot and back in the opposite direction

Mosey’d to First Baptist Church of FM parking lot (home of Footloose!)
Circled up…
• 15 SSH
• 15 Windmills
• 15 Cherry Pickers
• 15 Imperial Walkers
• 15 Hillbilly Walkers

Mosey’d to FM Church of God parking lot
Next up was a Guillermo 1-2-3 routine. For those of you know don’t know (and I would be shocked if any of you didn’t already know this), Guillermo is Dora’s infant brother who does not fully grasp the concept of pairing PAX in 2’s and progressively moving from chest, to core, to legs. Guillermo likes to divide the entire population into two groups. The goal being that the exercising group works out together with focus on form, not speed. In concept, this was a great idea. Given that there were only 5 PAX participating in the Guillermo 1-2-3, one group included 3 PAX and the other included 2 PAX. The routine included:
• 100 Squats
• 200 LBCs
• 300 Overhead Claps
The group not performing exercises got to snake the stairs across the street.

Next up, was the Presidential Wall of Non-Sense! Don’t worry, there is nothing political behind this. The non-sense had to do with the exercise itself. PAX formed a line to begin the border wall. PAX were instructed to hold a tree via the Al Gore or by planking to form the wall. The HIM at beginning of the wall was instructed to run to the imaginary forest to gather more trees for the wall. Trees were knocked down via 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once the HIM obtained another tree from the imaginary forest, he returned to the end of the wall and held it in place via the Al Gore or by planking. The exercise continued until the wall crossed the parking lot.

Finally, with time running out, the PAX mall walked back to COT. The leader of the group dropped out of line to perform 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once completed, they rejoined the group at the back of the line. The process was repeated until COT was reached.

At the end of the workout, Boss Hogg was asked about his VQ experience.  He responded in the words of the great scholar Borat Sagdiyev, “Great Success!”.

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Millstone pivots on a dime

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YHC waited patiently in the Veteran’s Parking lot thinking this may be a party of one and Omaha over to #TheFort to join the hype train down the street.  Needless to say, 3 min before the opening bell, Boss Hogg rolls up with 1 FNG (later to be named OTG – Oscar the Grouch) and 2nd time poster Osgood.  Also an interesting fact for those reading this, YHC knows this clown car on a personal level so let’s just say things got interesting in a good way (i.e. lots of mumble chatter throughout)!

A full disclaimer was given, with heavy emphasis on “modify as needed”.  We also spent a solid minute or so on the 5 core principals.  Given that this is Millstone, we did a quick inventory on ailments so YHC could modify and adjust…which we did!

Started with a short #Slowsey down and across the street where the parking lot with the wall, with nails sticking out of it, was located.  Circled up for some warmup which consisted of:

  • SSH x50 (yes, this is still a workout and YHC adjusted for the PAX who attended)
  • Low slow squats x15
  • Overhead claps x15
  • Imperial and hillbilly walkers x15 each
  • LBC x20
  • Flutters x20
  • Stretched, stretched and stretched!
  • Stretched arms, back, shoulders, quads, hamstrings
  • Superman and pulled the rip cord

Next we ran up the short path to where the smaller walls were at for the following:

  • 20 steps ups on the wall – each leg – with 1 squat after 1 step up set
  • 10 count
  • 20 derkins or 20 lunges (each leg) – when the 20 derkins were completed, we switched over to 10 lunges to stay moving and together
  • 10 count
  • 20 flutters
  • Rinse and repeat

On our journey over to WEP, yes, we went to WEP to hang out for a Bobber VQ b/c why not and supporting VQ brothers is what we should do, YHC decided that we’d #Slowsey over but that 1/2 way through, we’d do 20 lunges walks (YHC also knew that other #HIM would be there like Backdraft, co-Q, Slash, DOAH, Esso…not listing them all so go read that backblast if you’re interested, but they had a great group!).  After another 40 yards or so, we’d do 20 walking overhead claps.  As we approached The Fort crew, they were already knee deep doing a Dora 1-2-3 with cinderblocks in the wet gross Beacon burnt hotdog infested WEP grass (if you don’t know what this is, I’d recommend getting with Gears and getting yourself on the Slacklife, 2nd F channel #CrabCakesShoutOut) we felt it would be fun to join them…because what else would we do, just watch!

Rather than bother them and disrupt their mojo with their blocks, we joined the party and partnered up for what was already in progress, minus the blocks b/c we were sure they didn’t want to share.  We were in for about 10 min before we pulled the plug but this was a planned drive by.  Squats, overhead presses, running up and down the hill…about 10 min of that along with some words of encouragement, a few “hello, what are you guys doing here”, and some high fives.

Since the Millstone crew needed to get back in the direction of COT, YHC took them to the playground for some Dora Mary (yes, that’s a thing too).  We changed partners and did the following:

  • 100 American hammers
  • 200 flutters
  • 150 LBCs (we were running low on time)
  • Partner 1 did the exercise at one end of the playground, partner 2 ran to the other side of the playground and back and picked up the count where partner 1 stopped

Mosey back to COT with a few walking 10 counts on the way back.

Name-o-rama, FNG naming (OTG if you missed that in the beginning), announcements and prayer requests.  Boss Hogg took us out in prayer.

Note to anyone reading this, this AO is very much “play by ear” all dependent upon who shows up.  Today, YHC knew the PAX (even the FNG’s) abilities and ailments very well so we adjusted to the PAX as opposed to do what YHC wants.  While the weinke stayed pretty true to plan since there were multiple exercises depending on ailments, YHC still made some minor adjustments – up and down.  Knowing when to modify is important for the PAX, but when you have IR or even new’ish PAX, or even Cotter’s, modifying as the Q for them is equally important.  We know how important F3 is for all of us and getting them to come back out for 1st F and 2nd F is what the magnet and glue is all about.

A couple more lessons learned if you’re asked to Q, want to come support this AO from a 2nd F lens, or are interested to visit from a Cotter, IR or new’ish PAX perspective:

  1. Always modify if something doesn’t feel right
  2. Where a rucksack if you’re here to support and you want to push yourself
  3. Bring a FNG or a Cotter who keeps saying “I can’t do what you guys do” – this is a great place to start
  4. As a Q, plan to change, adjust, Omaha as needed by taking an inventory of ailments at the beginning of the workout and paying attention to the PAX during
  5. This is a 2nd F heavy AO so showing them that F3 is more than a workout, that’s part fun we all get to have!!
  6. YHC is always looking for feedback or ideas, so reach out to me (good or bad!)

Shady out!

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Millstone jumps out of the blocks

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Backblast disclaimer: Strap yourself in because this is going to be a bit more detailed than my normal backblasts so this can be used for future reference as this AO gets off the ground…

5 gathered for the kick-off of The Fort’s first IR friendly AO.

  1. YHC gave a short disclaimer of “don’t get hurt more and MODIFY as needed”.
  2. YHC then took a quick inventory of current injuries so special attention could be addressed and quick weinke adjustments could be made in my little squirrel brain.
  3. Partnering and picking up the 6 were enforced out of the gate, and throughout, as this AO is also heavy 2ndF focused.
  4. If max heart rate is 220, we’re aiming for 50-60% for those keeping track b/c we want to get heart rate up so you break a sweat, but given the injury you may have, don’t overdue it and pay attention to your body.

I would encourage all future Qs and future attendees to pay mind to the above.  I think this will also support those headlock guys you’ve been working on forever (old, young, big, small, etc.) because the IR workout will/could require heavy modification, “you do you” mentality, but definitely 2ndF friendly to wet the FNG whistle for what F3 is all about.

After the basics were covered, we took off in a #slowsey fashion (slow jog / fast paced walk / you do you but pick up 6) over to the Founders bank parking lot for warm-up.

Warm up included:

  • front and backwards big arm circles 10x / direction
  • 10x windmills
  • 10x cherry pickers
  • back stretching led by Drop Thrill given his back injuries (which I liked this b/c it gives an IR guy a chance to do a stretch or exercise that helps them)
  • 10x squats, merkins, lunges (Boss Hogg modified the merkins for superman hold due to his IR shoulder)
  • More arm and shoulder stretching, quad stretches, hamstring stretching
  • Core work: 20 LBCs, 20 flutter, 20 freddy

I would say encouragement and incorporating IR stretching and warm-up exercises that cater to IR PAX is key here.  I also think that extra stretching and Core work are key to a good warm up for the IR crowd but paying attention to what the IR PAX can do and ensuring you are attentive to their injury.

Next we moved on to The Thang!  #Slowsey over to the small park where the #Millstone monument is located, only to find out many of the PAX didn’t know this existed so they got a history lesson as part of their #DRP.  PAX were then instructed to:

  • At own pace, up and down set of stairs 3x (or AMRAP for the 6)
  • #Slowsey to benches by the park where you did one or all of 10x dips, 10x/leg step ups
  • #Slowsey to small parking lot for core work 25x double count LBC
  • More back stretching and hamstring stretches while on the ground
  • #Slowsey down the sidewalk all the way back to Millstone for 20 calf raises (3x in all different calf raise directions) and/or 40 plank jacks
  • Rinse and repeat
  • Changes in the small parking lot for core work included 25x flutters, flipped over for superman and release 4x rounds, 10x gas pumpers or crunchy frogs depending on what you could do

As the PAX circled down the hill and faced Main St., the lovely aroma of BBQ took YHC’s attention to take everyone up Main St. to Pucker Butt where we did 30x squats, 30x merkins, 30x LBC (merkins were replaced with more core or more legs for Boss Hogg #Lucky).  Back down the hill and over to COT for some Mary.

Mary consisted of 10x American Hammers, 20x LBCs, 20x Flutters, and Protractor for the remaining min or two.

PAX then numbered off and name-o-rama.  YHC asked for immediate feedback from the PAX and the biggest takeaway for me was: pay attention to who’s in attendance, adjust as needed, make sure someone is with the 6 for encouragement / 2ndF….and if all else fails, have fun and most of all, don’t get hurt!  Had a great time, can’t wait for next week, we all broke a good sweat thanks to the push and the humidity.  Let’s keep this rolling and send me ideas, FNGs, don’t wish for guys to be on IR but if they are, send them our way!!

AYE!  Shady

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The Fort 7th Anniversary Convergence – Saturday 9/7/19

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PAX, after we enjoy some solid 2nd F at the Invergence on Friday night 9/6 we will also have a Convergence the following morning at the place it all began!  We’re excited that our current Nantan Maximus, weasel shaker Funhouse, and our last two Nantans Cakeboss and Pusher will be our Qs for the Convergence at The Fort (WEP) starting at 6:30am.  The other Saturday AOs will be closed to bring us all together.

Save the date…more to come at the Invergence!

From The Fort Leadership Team

Maximus, Funhouse, Royale, Wegmans and Gekko

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19

THE YARD does the STAR

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Context

Early Saturday AM Spitz headed to the barfatorium and wasn’t coming back so the word went out for a Q.  We hope that he is on the mend!!

The THANG

After a 5K pre-run (1 attendee) the PAX gathered for a pre-work disclaimer that included the idea that THE YARD  is moderate mostly because it is :50 long, but that moderation is also something that should be performed by each of the PAX, up or down depending upon a variety of mitigating factors.

The Warm Up:   Soccer Leg Sretches, Jog in Place with High Knees, Sun Salutation and Planks

Mosey to gate to gain access to football field

The PAX the committed to two rounds of a four corner star:

5 Burpees in the middle after each corner

Corner #1 High Knees in place, Merkins and LBC

Corner #2 LSS, Diamond Merkins and Flutters

Corner #3 Squats, CDD and Gas Pumpers

Corner #4 Imperial Walkers, WAM and Grave Diggers

Round #1:  15 reps, Round #2 10 reps

Mosey back to COT for :05 of mary.

 

AWESOME BY PRODUCT

Got to know Shield and Boss Hog much better!!

Announcements:  

THE YARD will move to 6:30 this coming Saturday.  In line with that, Q Source will be merging with the Q Source that follows WEP.

 

 

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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6

Qvergence

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We have reached the halfway point of Q Source covering #GetRight and #LiveRight. There is clear acceleration from the Pax of the Fort and Lake Wylie. To celebrate this momentum and continue through #LeadRight and #LeaveRight, we will host a Qvergence on August 3, 2019.

Details:

Workout

Time: 6:30 – 7:30 AM

Location: Pantheon (Tega Cay Elementary School)

Type: Bootcamp

Q: TBD

 

Q Source

Time: 7:45 – 8:30

Location: Grace Presbyterian Church (adjacent to Golden Corral)

Q: Jedi, Twister, Royale, Change Order and Pusher

Topic: Q3.4 Vision

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BIG DAY at THE YARD!!

11 showed for THE   YARD this past Saturday.

4 elected a pre-run.  3 for a 10K:  White Lighting, Harry Carry and Cake Boss with one for a  5K: Twister

Disclaimer was provided with the admonition that part of the “moderate” is that THE YARD  is only :50 long.  So, off to the THANG:

Warm up – SSH, Plank Work, Lunges and very slow and low squats!!

The PAX were given the option of using a Cindy (cinder block) or a rock for the balance of the workout.  Five PAX elected a Cindy – excellent choice.

Mosey to hill (gentle slope) at entrance of  FMMS.  Here the PAX executed a Jacob’s Ladder of 10 (not 7) with Bomb Jacks and Jump Squats carrying their “coupon”up and down the gentle slope.

Next, mosey to parking lot to south of FMMS and execute a two rounds of:

  1. 20 curls
  2. 20 prone presses
  3. 20 skull crushers or rows

Mosey back to the gentle slope at entrance

2nd Jacob’s Ladder of 7 with Merkins and Squats with three rungs achieved before moseying back to COT for a bit of ab work.

The MOLESKIN: why the burden – besides enhancing the workout, the extra weight represents the burdens that we all carry around with us – let’s loosen those by giving them up to our Lord!!

 

 

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Building blocks which start with grains of sand

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As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn’t plan for that portion of the workout…which is very normal.  I quickly became distracted, as I typically do as well, only to find I had showed up at the AO with no message plan…to be continued.

Standing and waiting for the PAX, up strolls Magnum – fearless leader of the AO. Soon to be followed by MASH and then Weezer (although YHC had noticed Twister’s car but no Twister). YHC commented that although the Yard is a moderate workout site, the plan was to step out of the comfort zone today and push yourself just a bit which the workout would accommodate of course. Quick disclaimer and off we mosey’d with some butt kickers and high knees. We circled up and did the following:

  • SSH x25, 2 burpees
  • Low slow squat x10, 2 burpees
  • CDD x20, 2 burpees
  • Plank jacks x10, 2 burpees
  • Cherry pickers x9, 2 burpees
  • Overhead claps x25, 2 burpees
  • Extra shoulder stretching, downward dog and honeymooner to wrap up

The Thang!

Didn’t go far as YHC explained the progression workout getting ready to be unleashed.  Here’s how that went down…  After each of the below items, we were going to run down the hill that exits from the school from the main front doors, then backwards run up the hill (quadzilla style), then run the rest of the way back to where the exercises would be performed.

Once the original 4 finished the first 10 bombjacks, we were joined by Twister and Spartacus who had returned from their 3.2 mile pre-ruck – perfect timing!

  • 10 bomb jacks, then run, then come back and wait for the 6 before the next exercise
  • 20 step ups (10 each leg), then the 10 bomb jacks, then the running and waiting for 6
  • 30 dips, then 20 above, then 10 above, run…you get the point
  • 45 (because 40 didn’t make sense) calf raises – 15 out, regular, in; then 30, 20, 10…
  • 50 SSH, then 45, 30….

Now that the PAX had a nice base sweat going, YHC decided it was time for a short “10 count” via the message portion of the program.  As YHC was running up and down the hill, I noticed all the ant hills and how those little guys were working together to build their homes.  Similar to how we as PAX and HIM structure our lives and communities – grain by grain, brick by brick.  We have to start somewhere and if that’s a grain vs. a brick, it’s still momentum and growth.  We need to rely on whetstones for growth (spoiler alert for soon to follow QSource) as well as shieldlocks.  We can’t do this alone and shouldn’t have to do it alone – just like the little ants, they have their own PAX for support and foundational building.  Last I checked, none of us have this figured out so who better to lean on than your fellow brothers!  One step at a time, one grain at a time….sometimes one “close your eyes” leap!

Next station stop was over by the basketball hoops where we got to sharpen our merkin skills.  After each set of merkins, we ran down to the last basketball hoop and back.

  • 15 regular merkins
  • 15 wide arm
  • 15 diamond
  • 15 decline
  • 15 ranger
  • 15 incline

That’s 90 total these PAX crushed in a matter of minutes.  This left us about 4-5 minutes of MARY where we went around the horn for each PAX to call and count their own exercise.  Off to COT after MARY where we counted off, name-o-rama, and announcements.  Prayers for the PAX parents, friends and 2.0s.  5 of the 6 of us were able to make it over for QSource for further discussion on Whetstone!  Great work and always a pleasure to lead and be part of the early morning gloom (even though it was nice and sunny!).

Shady

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