Category: The Fort

PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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25

Site Q Siwtcharoo: Holiday Surprise

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7 PAX gathered despite having no knowledge of who the Q would be.  Disclaimers were given, a few moseyed off to run and because we were unable to recite the 5 core principles in order, all PAX did 5 burpees OYO before we moseyed to:

COP – Low Slow Squat x 15 working in Moroccan Night Clubs X 15 while in people’s chair, SSH x 31, Imperial Walkers x 15, Windmills x 10, Merkins x 10 with salutations right, left and holding at 6-inches while sparkplug gave us a 10-count.

The Main Event – 12 days of Christmas of course.  YHC took a page from Deacon’s book – the 12 step program.  A not so moderate workout consisted of the following:

100 yard shuttle run – 50 yards up the hill and 50 yards down
Jumping Squats (2x)
Big Boy Sit Ups (3x)
Pepper Grinders (4x)
Burpees (5x)
LBCs (6x)
Sumo Squats (7x)
Heels to Heaven (8x)
Dips (9x)
Calf Raises (10x) – (10 with toes outward, 10 with toes inward, 10 with toes straight out)
Diamond Merkins (11x)
Wide Arm Merkins(12x)

All PAX finished 12 rounds just in time to meet Uhaul and Boss Hog yogging in to COT.

Announcements were given, praises and prayers were offered.

Thanks to Crab Cakes for the opportunity to switch it up, post with some PAX YHC had yet to really get to know and, as always, for the chance to lead.

Cyclops

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2

The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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1

Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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1

Blind Date at the Fort

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The Gloom

12 men gathered in the gloom at the Fort. 6 of which were destined for Milllllllkshake and the other six submit themselves to a beatdown by Keiser and YHC.  I will not attempt to begin to understand the inner workings of Millllllllllllkshake, and will let their Q write more about that later.

Keiser looked for any new faces and dispensed the disclaimer to the crowd of veterans.

Warmup

Despite having never met Keiser, this co-Q worked out very well.  Keiser started us off with some tappy taps, windmills, SSH, and imperial walkers. Then passed the baton to YHC who added some low, very veeerrry slow, squats, and hillbilly walkers. Then gave the baton back to Keiser.

The thang – keiser

Immediately moseyed straight to the playground and paired up for an arm-burning dora.
50x pullups
100x derkins
200x dips
The run was around the playground (roughly 160m).

As the workout continued to move along we noticed that a large group of people were gathering on the Eastern field. Turns out they were wearing Krav Maga shirts and eventually running in circles around the park.

That wasn’t enough to pad out Keiser’s half of the workout, and he knew it, because there was a round two.
100x hello dolly
200x LBC
300x flutter

With one minute left, there was a 6″ plank called.

The thang – yhc

The first thing YHC said was that Keiser must have overheard him talking at the Christmas party because the dora (which is an old standby for a darn good reason) was my idea, too. No matter, let’s do AMRAP and run even farther!

Split the group up according to the original partners and instructed the 3 PAC running and doing the exercise to work as a group.  We did all of our reps at the picnic table just outside the SE side of the playground.  The runners would B-line from picnic table to the white mile marker thing seen just over the trash can here. Then turn right and run to the top of the hill turn around and head back on the same path. In total about 530m.  The exercises were (again, AMRAP):

  1. Step ups
  2. One leg down, the other on the bench behind you, squat (these have a name but I can’t find it)
  3. V-Ups
  4. Pistols

YHC was pleased to hear mublechatter amongst the PAX as they ran together and learned about Big Ben’s graduation from AIT recently.  When YHC mused, “I suppose these runs are easy mode for you.” Big Ben responded with a smile and an enthusiastic “Yes, sir!”  YHC is always honored to work out with veterans and those actively serving and Big Ben was no exception.

Five minutes left, not quite enough time for one more round, so YHC announced a mosey back to COT for 5 minutes of Mary. But that seemed like a darn waste of such a fine field. So we stopped 4 times for 5 OYO burpees.

COT

Met up with the Milllllllllllllkshakers and noticed there was a WHOLE MINUTE left and did 10 windshield wipers. There were some park maintenance people who were (im)patiently waiting for us to vacate the parking lot so we kept it quick. But first we renamed Big Ben to Screaming Eagle.

Read your newsletter and prayed for the pax who are hurting.

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2

Rust Removal

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8 HIM decided to shake off some Thanksgiving Holiday Rust at Quagmire.  After observing a missing flag due to a notably absent site Q (cough cough, Mile High, cough cough), disclaimers were given, 5 core principles of the workout were spoken by the PAX in proper order.  Off we moseyed.  Here’s what happened:

COP – 1)  SSH x 20, 5 burpees  2) Imperial Walkers x 15, 5 burpees  3) low slow squat x 15, 5 burpees, 4) merkins x 10, 5 burpees  5) hillbilly walkers x 15, 5 burpees

Moseyed to Target for Partner DORA – 1,2,3,4.  Having 8 led to even numbers and pairing off evenly.

100 – Jumping lunges (crowd favorite)

200 – Squats

300 – LBC’s

400 – Clave Raises

A 10 count was given, 5 more burpees were done (just because) and off we moseyed to the fountain for some 30 on 30 on 30

At the fountain – 30 dips, 30 derkins, 30 step ups.  Time to mosey to the Marshalls lot

Partners were found again for a quick DORA 1 – 100 merkins while partners ran 40(ish) yard sprints – 20 down and 20 back.   5 burpees were done (to be consistent) and we moved on.

Mosey again to COT for a few minutes of Mary:  American Hammers x 21, Box Cutters x 20 and some protractor work to keep people sharp on their geometry.  COT brought things to a close.

Announcements – Read your newsletter, XMas Party this Friday at Baxter Mushroom Pool Clubhouse, Convergence and Clave Boos 5K/10K on Christmas Eve at Colosseum.

Prayers and Praises were offered.

YHC is admittedly not a regular at Quagmire.  Monday was a great experience and my thanks goes out to Mile High (despite his absence) for the opportunity to Q and to get better around some very high impact men.  It was a honor to post this morning and start December off right.  The message to us all was to remember why we are here – for others first, ourselves last.   For it is true that when we are right, we can be right for others to make the impact we are called to bring as leaders.

Honored,

Cyclops

 

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3

“OCBAL” at Quagmire

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PAX: Mile High, DaVinci, Bones, Slap Shot, Wrangler, Cha Ching, Copywriter, Gears, Pothole, Grout, Deacon, Half Shell

The OCBAL…

12 HIMs gathered at Quagmire for their DRP and to help create a calorie deficit as part of Thanksgiving week preparations.  In putting together the plan, YHC asked his three boys (ages 4 – 7) what they thought we should do for a warmup.  It provided some insights into exactly what they think we do when we post.  As I explained when we circled-up, it was a heavy dose of favorites with a “dash of random”.  And our warmup began, in three parts:

Part One:

  • 10 Merkins
  • 10 SSHs
  • 10 Burpees – OYO
  • Mosey to the fountain

Part Two:

  • 10 Merkins
  • Partner wheelbarrows from the fountain to the stop sign.  Swap at the end, switch partners and wheelbarrow back to the fountain.  (Small dash of random, larger dose of pain)
  • Both partners then run one half lap around the traffic circle back to the fountain.
  • Rinse and repeat including the fountain run

Part Three:

  • 10 Merkins
  • 10 SSHs

After the warmup we moseyed over to the Target parking lot.  No red balls of pain but instead, we stopped in one corner of the parking lot for a brief explanation.  At our starting point we were to do two sets of exercises (one on the ground and one standing up) in a ladder format up to 10  (1,1, 2,2, 3,3, 4,4…. etc.) followed by a lap, a very big lap, around all four corners of the parking lot until we reached the starting point again.  YHC wasn’t sure exactly what to call it so I referred to it as a “four corners” which DaVinci later appropriately renamed “The OCBAL”.  (More on that later)  And we began:

  • Set #1: Merkins & Squats followed by a lap
  • Set #2: LBCs & Side Straddle Hops followed by a lap
  • Set #3: Carolina Dry Docks & Imperial Walker Squats followed by a lap
  • Set #3: Plank Jacks & Monkey Humpers followed by a lap

We ended up doing 55 reps of each exercise and by the time we returned to COT we had put in over 2.5 miles of fun.  There was good mumble chatter along the way and one or two comments about Quagmire becoming a “running AO”.

As I mentioned, YHC incorrectly said that the workout we were doing was going to be a “four corners”.  It certainly wasn’t a traditional four corners.  We did multiple exercises and counted up rather than a single countdown exercise.  Oh… and we ran… a lot for a bootcamp AO.  DaVinci nailed it when he coined the new term “OCBAL”.  One Corner followed by a Big Ass Lap.  OCBAL… submitting soon for official exercise routine status.

Announcements included the Thanksgiving Day convergence, sign-ups for the Holiday party and the always popular “read your newsletter”.  Prayers included ailing coworkers and friends, safe holiday travels and patience with family.  Thanks for the honor to lead.

Half Shell

 

 

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5

Colosseum- KISS (you know what it stands for)

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Always one of my favorite AOS in the Fort. A great place that makes you want to work. I like to KISS (keep it simple st&#%d)
We had a little disclaimer and intro and were off.
couple laps around the parking lot and circle up for a quick warmup.
22 SSHs
10 windmills
22 Mtn Climbers
6 inches with slow 10 count x 2
head down road for dynamic stretching and let the games begin.
light poles
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
Mosey down road. Pick up piece of rip rap
10 chest presses, 10 curls, 10 shoulder presses x 3 sets
Hill repeats mosey to top 10 merkins, 15 squats mosey to bottom 5 burpees. flutter kicks until 6 finishes 3 sets.
Indian run back to light poles.
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
COT- like I said KISS.
announcements- thanksgiving convergence
Christmas Party sign up by Sat. Dec. 30th
Prayers and Praises

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Watch D.O.G.S. PAX volunteer effort at Tega Cay Elementary ( Pantheon )

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Watch D.O.G.S.

Whether you attended our Watch DOGS kickoff event or not, we hope that you will participate in this exciting program by volunteering one or more days this school year as a Watch DOG. Please visit our Sign Up Calendar for more information and to choose a date to volunteer that works for you. You must complete a FMSD Volunteer Screening and sign up for a duty date on the sign up calendar to serve as a Watch DOG.

CLICK HERE for the calendar link to sign up to be a Watch DOG!

CLICK HERE to complete a FMSD Volunteer Screening

CLICK HERE to watch the Today Show segment about Watch D.O.G.S.

If you did not order your shirt, you may purchase one on the day you serve as a Watch DOG for $20 (credit/debit preferred, exact cash/check accepted). Uniform shirts are required so you will be easily identifiable by teachers, staff, and students. Financial assistance available upon request.

If you have any questions about this opportunity to make an impact at Tega Cay Elementary School, please contact Kristen Motte (School Counselor & Watch DOG Program Coordinator) at mottek@fortmillschools.org.

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11/20/2019 Pantheon Backblast

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‘BACK-blast’ or rather Back workout day at Pantheon.  Brought out Pandoras Box ( travel trailer with gym equipment ) for alternating partner work.

Warmup:  2 rounds of Side Straddle hops, Low Slow Squats and Carolina Dry docks x 10 reps in cadence.  2nd set at faster cadence.  Add’l set of Front Straddle hops ( seal jacks ) with tight body to activate the back muscles.

The Thang:  2 Full rounds

  • TRX – 15 reps of wide, med, and close grip x15 reps – Partner:  mac tar jai,
  • 35lb battle ropes – 15 reps of full, medium and close motion – Partner:  plank hold,
  • Slam ballz – 3 sets of 5 reps w/ 20, 16, and 12 lb ballz – Partner:  25lb standing chair DB rows
  • Pullups – 3 sets of 5 reps – Partner:  25lb DB pullover,
  • Deadlift – 3 sets of 5 reps w/105lb barbell – Partner:  12lb wide range American Hammer

Intermezzo:  3 sets – Reverse ballz to the wall walks – Partner:  5 sec fence pull-up hold

Cool down – Back stretches – 10 reps each of wide arm circles ( backward/forward ), body huggerz, Carolina Dry Dock stretch, Honeymooner stretch.

Prayers/Praises – Clean Cancer Scans, Patience around holidays with family, work travel.

Announcements – Clave Boss Christmas festivities.

Thank you for the assistance in repacking the trailer.

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