Category: Sweep The Leg

1st Annual The Fort Weight Loss Challenge

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The weight-loss challenge for 2022 has been established to create some focus on the Queen.  The goal is fellowship, accountability, support, discipline, and a little motivation.  Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.

There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”.   Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress.  Good Luck Pax!

T-Claps to Uhaul for assisting with this endeavor!

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Mind the Queen

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13 PAX met in the gloom on a cool Monday morning after the long Christmas weekend. YHC wasn’t sure how many would take the DRP, but was happy to see a strong turnout.

Disclaimer was given and then the plan for the morning was given so that the runners could get after it.

Warm up:
25 SSH IC
15 Tappy Taps IC
15 LSS IC

The Thang
Run to the west exit of the parking lot (Dave Gibson) and cross 160 into Brayden at the traffic light. Run down Emory Lane and turn left on Brayden Pkwy. Run to dead end and turn left on Afton Way. Afton Way will take you to the back of Brayden. Some mumblechatter on the longer route, but this route got us 1 mile out of the gate.

At the back of Brayden, there are two “loops.” Afton Way forms a 1/2 mile loop, and Lizzie Lane is a cut through for 1/4 mile loop. The plan was to alternate loops and do exercises between each loop. PAX were encouraged to run the 1/4 mile loop at a faster pace, and run the larger loop at their normal pace.

Between each loop we completed the following:
10 Merkins
10 Big Boys
10 Peter Parkers

At 0550hrs we began the run back to COT and got 3 minutes of Mary in. PAX got between 3.5 and 4.5 miles in for a solid morning in the gloom.

We discussed the importance of the Queen (Q1.3) and that even though we all took the DRP and were taking care of our fitness, we could not outwork our Queen. This time of year can be very challenging, and may take little more discipline and accountability.

Announcements, prayers and praises.

And the PAX eventually reminded me to do Name-O-Rama.

Thanks Vuvuzela for the opportunity to lead, and the new challenge of leading a group of runners.

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Chills, Thrills, and Hills at Sweep the Leg

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Chilly morning. Could be worse ….at least it wasn’t raining. No FNGs. Disclaimer disclaimed and off we went.

Quick run around the lot to find a dark road for COP warmups. 15-20 of each:
* SSH
* WM
* IW
*MNC

Then to the top of the hill at Dave Gibson Blvd. Noted this to the PAX as the top point of our journey. Then down the hill to where the cell phone access area is near the creek. This is the bottom point of our workout.

Hills of Thrills
* Start at the bottom of the hill. Do 5 reps each of merkins and plank jacks.
* Run to the top of the hill and then do 5 reps each of flying monkeys (jumping monkey humpers) and LBCs.
* Back to the bottom to repeat.
* Each round the reps of each exercise increased in increments of 5.
* So it was 5 reps of merkins and PJs. Run the hill. 5 reps of flying monkeys and LBCs. Run down the hill. Then 10-10, run up, 10-10, run down, 15-15, run up, and so on. Stopped at 25 reps of each at both points.
* In total we did approx 3 miles and 75 reps of each exercise.

Back to the parking lot for a loop around the lot. Short ends we did LT Dans. Long ends we sprinted.

Back to COT/endex.

Announcements, P&P:
* A LOT going on, read your newsletter
* Santa Boss, Christmas Eve convergence on 12/24. If you run AND do the convergence, an anonymous donor will give up to $75 for D2D causes.
* Prayers/praises for the coming of our Lord!
* Prayers/praises for Vuvu as he meets up with his boss after a long time apart
* Prayers for Yard Sale as he breaks away from a bad work situation and starts off on a newer more positive one
* Prayers for healing, patience, and support for those in need

Golden Nugget quote of the day…..heck the decade…..from Quack Attack:
Remember that every day we wake up is like Christmas, every evening is like Thanksgiving, and every night before bed is like New Year’s Eve. We are blessed to wake up every day and start over.

Man that one really puts things into perspective. Each day we are truly blessed to be here, each day is a blessed gift. As the day ends we should be thankful we were here for it, and as it ends we should celebrate being a part of it and look forward to the new beginning of tomorrow.

Thanks for the opportunity to lead. God bless.
– NASA

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Run, exercise, rinse, repeat

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Simple but effective is the kick I’m on right now. I’m notorious for overcomplicating things so I want to avoid that in the gloom. Fortunately, 13 men joined me at Sweep The Leg and we were going to keep it simple with a count of 10 for each of 4 exercises, with an estimated .5mi run between each set.

I stared with the disclaimer and began to give the overview of exercise and the course but I was losing attention spans.
Our exercises were:
10 Grave Diggers on the right side
10 Wide-Arm Merkins
10 Grave Diggers on the left side
10 Dips

Here’s the course:
Around the back of Earth Fare then L/T down the side access road and L/T onto Dave Gibson to Patricia Ln.
Do the exercises

Run to GHMS, around the drop-off lane and to the front door
Do the exercises

Run out and back up to Ben Casey Drive
Do the exercises

Run across 160 and onto Emory and wrap around to the intersection with Brayden Pkwy
Do the exercises

Take a L/T onto Brayden then L/T onto Afton and take that all the way back to the left bend in the road
Do the exercises

Continue running on Afton around the loop then R/T and run out to Galbreath.
Do the exercises

Run back to COT
Do the exercises

Add on as necessary.

A learning for next time would be to ensure all crossing of 160 is done at the stop light. No need to add risk in the gloom. It was my pleasure.

SYITG
Maximus

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Two Minute Drill

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Six runners met at Earthfare for some early morning speedwork at Brayden.  Here is what they did:

The Thang:

After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the Brayden neighborhood.   We took a left at Emory Lane, off of Brayden Parkway,  and paused at the intersection of Emory and Helton Lane.    The plan for this morning was  to run the loop formed by these two roads and alternate between 5K pace and a recovery jog,  every 2 minutes.

The Pax completed 7 or 8 intervals and then ran a cool-down jog back to COT.  As this AO is listed as running with pain stations, we finished with 30 merkins, 30 Freddie Mercury’s, and 3 Superman holds (20 sec ea).

COT

NMM

This is one of my ‘go-to’ running workouts that I’ve done for years to break up the monotony of running at the same pace, day after day.  It’s similar to a track workout, but to me is more fun on the road because of the addition of hills, and things to look at along the way.  Not as fun in the dark at 5:15, but still a good day on the roads!

Announcements, Prayers, Praises:

Memorial convergence and service for our brother, Shop Vac , this Saturday at the Armory  (Palmetto Funeral Home).

Senator Tressel’s frend, Joe with cancer;  Cornerstone (kidney stone), marriages

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F3TheFort Holiday Drop-In

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The Forts annual holiday party will have a different feel this year.
With COVID still lingering we have decided to have a gathering but it will be a bit different.

We are encouraging The PAX to go to dinner with your M and either your Shieldlock, Whetstone, or small group of fellow PAX and their Ms. After dinner we will all gather for an hour or so of a social hour(s).
This will give our Ms the opportunity to meet the crazy fellas we spend the early mornings with but more importantly their M.

We are all fortunate to have this crazy group it is also just as important to try and let our Ms meet some other ladies in the community and possibly let them start great friendships as well.

Make it a day of F3. Start with the golf outing, go to dinner and then grab a couple beers, a bottle of J Lohr wine, a cocktail and let’s kick off the holiday season.

If COVID worries you or your M we will have an outdoor area to hang out at as well as indoor areas.

Where- Springfield Community Center- by the tennis courts/pool
420 Horton Grove, Fort Mill, SC 29715

Time- 7pm-9pmish

When- Dec 3rd, 2021

Contact- Backdraft with any concerns…

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Sweep the Leg 09.06.21

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I arrived a bit early this morning to map out the route for the workout.  I noticed on Goggle maps a civil war cemetery marked at the corner of Gold Hill Road and Hubert Graham Parkway.  I have run by this location several times and never noticed it until now.  Once everyone arrived, we started our journey to the traffic circle at the start of Hubert Graham Parkway.

Outbound to Gold Hill Road – Stop at every light pole, merkins and squats, 10 of each. (Total 150 merkins, 150 squats)

Inbound from Gold Hill Road – Stop at every light pole, 5 burpees  (Total 35 burpees)

Bonus miles:  Run around Tega Cay Elementary School.

We all met back at the traffic for a short mosey back to COT.

Total miles = 4.08

Great job by everyone this morning.

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F3 The Fort Anniversary Party

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Get ready to celebrate the Anniversary of The Fort. Location will be next to The Springfield neighborhood pool under the pavilion. but the date is set Sept. 17th, 2021. 1830-2130 or 630pm- 930pm for anyone that dosn’t know how to do military time. Cant wait to see you all. It will be the same as last year and bring your own dinner and drinks. We will have a few people speaking.

Look forward to seeing everyone.

location- Springfield Neighborhood Pavilion, next to pool

time- 630pm- 930pm

what to bring- whatever you want to eat and drink.

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Run, do this. Run, do this…

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It’s Sweep The Leg, the start to a new week, it’s supposed to be a challenge and the headlights kept on coming. Man, what a great day in The Fort. As my Q slots continued over this past week, I’ve been reminded of several things, mostly encouraging. One of those is that if you’re willing to make the workout/route/plan more challenging, guys will show up.
Let’s be honest, it’s humbling yet exciting to see guys show up to your Q so why not make it worth it. That was the aim this morning.

Simple? Yes
Effective? I hope so
Worth it? For sure

We had 29 total.
Redwoods and guys who just hit the 2wk mark.
7min/mile guys and 12min/mile guys.
14yo – 50+yo

The Thang:
Disclaimer and just a few warm up things
Run to the teacher lot at the entrance to GHES
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Velux on the corner of 160
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Horizon Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Model A
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back up to Famous Toastery
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to South State Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back to the Earth Fare lot for 4 Corners:
Corners 1 & 3: 10 Alternating V-Ups
Corners 2 & $: 20 X’s & O’s

All in all, everyone got 3.2mi+ and some got closer to 4mi.

How will you follow that up this week? After all, you’re up 1-0 now go live life as a servant leader.

Maximus

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Sweep The Leg: Called in off the Bench to Close this one out!

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Respect the Claves as started a few days early! Vuvu called me up to fill in and I happily accepted.

The Thang:

19 PAX emerged from the gloom at Sweep the Leg for a Monday morning kick in the teeth.

  • Mosey to the Baxter mushroom pool and do lunch walks until 6 arrives
    • Take a .5mi lap and then complete the reverse board of pain, dropping one exercise each round
    • 10 Dips x1
    • 10 Merkins x2
    • 10 Squats x3
    • 10 Big Boys x4
    • 10 Burpees x5
  • Back to COT with anywhere between 3-4mi and potentially 50 burpees

Cyclops got the Bundt cake prize

River Rat had the actual birthday

Shortstop prayed us out and it was surely a gift for sure!!

 

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