Category: Pantheon

Pantheon Pain

Leave a comment

38 Special asked for a substiq and YHC answered the call

After a proper disclaimer, went into immediate COP then ran a mile to TC Baptist parking lot for vacuum cleaners until fail (flapjack for partner to do the same). An old fashion Dora with the running partner doing bear crawls up and jog back. head back to COT area but do burpee broad jumps the length of the school and reverse was a squat accumulator. pillar 1 was one squat and duck walk to the second pillar. then 2 squats duck walk to the third, etc, all the way up to 11. knocked out some ab exercises to finish it up.

PAX were beat down and satisfied, to my pleasure.  Thanks 38 for the opportunity!

TClap |
2

Just keep climbing…

Leave a comment

Sometimes it’s hard to find a Q in the winter months at Pantheon. Doubly so the day before Thanksgiving. So what do you do? You have fun!

The Gloom

YHC rolled up to an empty parking lot with a few minutes to go.  The temperature at Pantheon tends to be much colder than anywhere else, but this morning felt somehow warmer.

Divac pulled in as I was taking in the gloom, and Flounder soon after. Divac and YHC have been trading off terrible ideas every couple of months at Pantheon, and I didn’t want to disappoint.

The disclaimer was quickly disclaimed.

Warm up

There wasn’t one

The Thang

Everyone had an easy trot over to the small field just past Trailhead Park. You know the one. It’s across the street from the police station and at the start of the path with those terrible, awful, no good hills running through Tega Cay.

The plan is simple. Do a thing at the bottom of the hill, then go up to the top and do it again.
Rounds 1-5:  10x Big Boys
Rounds 6-10: 10x Merkins
Rounds 11-13: 10x thrusters (shoulders and feet on ground, hold for 2-3s)
Rounds 14-15: Alternating Superman (prone with arms straight past head, Raise and hole L arm and R leg, 2-3s hold, alternate for a two count)

I’ve done this routine a few times in the past, this is the first time it was self-inflicted. And, just like all those other times, nobody liked it at the time. But I know in my heart that everyone will be thankful.

After round 15 it was a slow trot back to…

CoT

Some good chatter at CoT. Announced some announcements. Lots of stuff coming up, even though it feels like things are ruined, they don’t have to be ruined.

Flounder asked to life up two of his friends, Denny who lost his wife over the summer, and another friend whose name escapes me who is going though a similarly difficult time.

Divac asked to lift up his great-aunt, who broke a hip at 90years old. And he’s got in-laws incoming.

NMM

Some day, I’m going to be thankful that the “pandemic” is a thing we talk about in the past tense. This year our family will have its second nuclear family thanksgiving, and it looks like we’re going to have a purely nuclear Christmas as well. While it’s a bit sad, it certainly removes a lot of stress on me.

But that’s not the case for everyone…

My prayer this morning is that those of us who call ourselves Christians would be better at not filtering the light we’re supposed to be reflecting in its pure form.  Help me not be the reason someone thinks God doesn’t love them.

TClap |
4

Pantheon Pyramid

Leave a comment

Prior to posting, YHC was requested to wear the shortest of shorts by our 1st F Q – Gears. YHC was happy to comply. 

A chilly 38 degrees made for a nice leggy start to the morning… in the height of the current political drama (that YHC is so wrapped up in), a bible verse was spoken prior to the disclaimer. 

Hebrews 13:8 – 

“Jesus Christ is the same yesterday, today, and forever.” 

YHC spoke said verse because the focus shouldn’t be so much on earthly things as it has been. 

Disclaimer was stated, and we were off. Lap Around to Back of School, jump onto the playground/turf.

 

COP

20 SSH IC

15 Tappy Taps IC

15 Moroccan Night Clubs IC

Yoga Flow/Stretch Out

Line up facing Basketball Court (watch out for the ropes!)

 

Pyramid  

Each round added an exercise to the mix, starting with 5 burpees. Once we reach 30 SSH, we worked our way back down by removing the exercise with the most reps. Between each round we ran about 50 yards total. 

5 Burpees

10 Big Boys

15 Merkins

20 Squats

25 CDD’s

30 SSH

 

Mosey to Basketball Court

Line up on base line. Crab Walk to Half Court, feet first. Flip and crab walk head first to other base line.

Suicide foul line, half court, foul line, base line. 

Bear Crawl to half court, craw bear to other base line. 

Suicide from this base line. 

Inch worm to half court, on your six.

Windshield Wipers with legs per YHC’s count (left/right).

 

Begin Mosey back toward COT, stopping on the way for some Fifer Scissors x 25.

Reach COT, flutter in wait for six. 

Rosalitas x 20

WWI Sit Ups x 10

0600.

 

A great showing by all. YHC was gassed after Honey Badger and Block Party. Divac apparently loves suicides. Who knew?? 

 

Announcements – 

The Fort is traveling to Rock Hill this Friday, and Metro next Thursday. Hit up Shady for info/clown cars. 

 

Prayers/Praises – 

Prayers for Fish Sticks’ MIL – Flu like symptoms developing.

Prayers for MR. T and his family.

Prayers for Short Sale’s family with multiple people battling illness/pneumonia.

Prayers for Opie’s FIL – bad car accident causing 6 cracked ribs and now pneumonia. He is out of the ICU thankfully.

 

Thanks 38 Special for the opportunity to lead.

Punch List out. 

TClap |
1

pre_blast_METTLE FORGER_new_gear_AO

Leave a comment

Friends:

I’d like to make available the training gear I’ve accumulated as part of my personal training venture to the Pax of The Fort and start a new Gear AO!

What:  Dealers ( Q ) choice gear AO.

Where: 12:15 pm on Fridays at Turner Field parking lot in Tega Cay.  45 minutes in length.  Inaugural workout on Friday, 10/23.

Why:  To serve the Pax who have flexibility to work from home or may not be early risers.  To reinvigorate Kotters or recruit new FNG’s who need a shieldlock.

How:  the Weinke could include the gear in my trailer or based on the Q’s of the day preference like kettlebell, ruck, or a combination of all.  I will assist the Q’s in setup.

Special Bonus:  a commemorative patch will be awarded to the first 10 Pax who post!

FAQ:

What gear will Bear Grylls make available to the Q’s?

    • The contents of my trailer include sandbags, kettlebells, dumbells, barbells, slam balls, TRX, battle ropes, jump boxes, bench, water jugs, squat rack, strength sled, speed and agility equipment and resistance bands.  A full gear list will be provided to Q’s so they can build their Weinke.

What if the weather turns bad, will the equipment be ruined?

    • Most of the equipment is rubber-coated, however, we won’t use any bare metal items if there is precipitation.  The Q of the day can always revert to a run or boot-camp model.  There is a soccer and baseball field at Turner which provides many pain-station options.

Other questions and concerns can be sent to Twitter at F3_BearGrylls or on Slack.

 

TClap |
21

Sweep the Leg runs into Pantheon

Leave a comment

I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.

After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.

Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!

Run a full lap around the long road (about 0.35miles)

5 Burpees

Run the loop again

10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)

Run the loop again

15 Merkins

Run the loop again

20 Squats

Run the loop again

25 LBCs

Run the loop again

30 SSH (your welcome Jeykll)

Run the loop again

35 V-ups

If you finish the 7 laps, rinse and repeat.

All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises.  He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!

Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.

Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.

Trucker

TClap |
5

Big Words & Others’ Plans

Leave a comment

15 PAX in the gloom at Pantheon for a workout featuring some big words and other people’s plans. A Backdraft WOD from the stricter quarantine period and 38 Special’s from All the Yogging

Warm-Up
– SSH x21
– Moroccan Night Club x15
– Yoga sequence
– Merkins x10
– Shoulder Taps x10
-Did the first round of the Thang as PAX still considering it the warmup.

The Thang

See above. Modified the the reps so we hit the full numbers after 10 stations and right at 0600. On the second loop, we had to reverse course to station 3 and then finished at station 1 for time.

NMM:

The school exterior has new modifications for entrance and exits to keep kids physically distanced as the start of school is right around the corner. YHC has been thinking a lot about failure and how to encourage better failure and better growth. If the Chapel HIll experiment is any indication, the best laid plans of mice and men for returning to school during COVID-19 will fail. How will the PAX of The Fort respond for our families, our schools, and our community?

We’ve all failed in our lives and I pray we can use failure to make things better.

COT

Lots of praises for good things: children’s athletic success, marriage length, parental birthdays, grant awards. Prayers to remember the good during our moments of tribulation.

—

Band Camp Dismissed

TClap |
5

The Sweati 2020

Leave a comment

The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

TClap |
10

Pre-Blast: August 2020 Invergence: How do we find Community while Socially Distant?

Leave a comment

Calling all Pax to Pantheon on 8/28/20 for a Convergence/Invergence. All manners of beatdown will be offered from  5:15-6. After the sweatfest,  we will gather at the “Amphitheater” of Pantheon (front-left corner, follow the Pax).

There we will  hear from a panel of High Impact Men about the challenge of  creating a sense of Community during these times of isolation and distancing. We are called to gather and worship together. We are commanded to love our neighbors .

So, how do we do that in this time of uncertainty? Bring a chair, bring questions and ideas of your own and let’s discuss together. Looking forward to it.

Blessings,

Short Sale

TClap |
7

7 of Diamonds

Leave a comment

There were 3 runners and 9 PAX joined YHC for the boot camp portion.  Was thankful for the help as this was my VQ for a boot camp.  Wanted to make it memorable…

After a quick reminder, gave the disclaimer and we were off.


Warm Up

Moseyed toward the back of the school stopping at first parking lot for Moroccan night clubs (x15) and merkins (x10).  Then moseyed past the back of the school to the next lot where we did low slow squats (x15) and mountain climbers (x10).

The Thang

As we headed up toward the field the PAX saw the chalk on the ground with the 7 of diamonds exercises laid out…I explained each exercise is done at the four locations I pointed out around the loop that goes around the field – about 1/3 mile loop.  All exercises were oyo.  Then it was time to get to it.  Gears was out the gate first and the rest eventually joined in on the fun.  The exercises were:

Burpees (7, 28 total)

LBCs (14, 56 total)

Lunges (21, 82 total)

Flutters (28, 112 total)

Jump Squats (21, 82 total)

Diamond merkins (14, 56 total)

Burpees (7, 28 total)

 

Only a couple made it all the way through and after the six was in we had about 2 min left.  Found a curb and did 30 dips (IC) and 10ish LBCs with a very irregular counting cadence.
Headed back to the shovel flag for COT.
Thanks 38 Special for the opportunity to lead.

 

 

TClap |
3

11’s

Leave a comment

38 Special reached out to YHC to take the Q at Pantheon.  6 #HIM gathered – 1 of whom was a FNG (Welcome Primanti Brothers) and it seemed 11’s were as good as anything to welcome him to the gloom. After Gekko and Spud departed for a jog and some brogan,  4 PAX sauntered off for a tour of Tega Cay Elementary School’s parking lots and bus loops. Here’s what happened:

COP – All exercises were D/C and in cadence: Windmills X 10, Cherry Pickers X 10,  5 burpees OYO, Imperial Walkers X10, 5 burpees OYO, low slow squat X 10, hold last rep to people’s chair and perform the following while holding the people’s chair: Moroccan Night Clubs X 10, Shoulder taps X 10 and Air presses X 10, recover to standing position for, yes, 5 more.  Then we moseyed behind the school, around the East side of the building to the front corner for the first round of 11’s:

Main Event – Round 1

10 burpees, run to the first pillar in front of the main school entrance, 1 squat, run back to the corner.  9 burpees, run to first pillar, 2 squats, run back to corner, etc. etc. etc. until burpess became 1 and squats became 10.  PAX were sweaty, Change Order gave a 10 count and off we moseyed around the front loop of the school to the section nearest Tega Cay Drive. More 11’s were in store.

Main Event – Round 2

10 hand release merkins, run 2 light poles, 1 bomb jack run back to the starting light pole, etc. etc. etc. etc. Until hand release merkins was 1 and bomb jacks were 10.

Near the close of round 2, YHC was planking and had my form corrected by a passing runner.  Lesson – correction can come from anywhere – accept it graciously and as a means of improvement.  For the record, Fishsticks claimed we were in Down Dog position.

All PAX finished strong and we moseyed to COT, 2.6 miles later, to find Gekko and Spud.  A quick circle up led to some ab work consisting of the protractor at varying degrees and some boxcutters to take us to 0600.

Announcements:

Blood drive on 7-28 at Forest Hill Church.  Check the newsletter for details and direct questions to Rebel.

Sweati – August 15 – Run and Ruck options available.  Questions?  Get with Backdraft.

Prayers were offered up for Cash and his battle as well as for our school administrators, teachers and support staff who are preparing for the upcoming year. May all of us be supportive of their efforts and move through this transition with our M’s and 2.0’s with grace and understanding.

Thankful for all of you and appreciate 38 Special providing YHC the opportunity to Q.  It is always a privilege.

Until Next Time,

Cyclops

TClap |
3