Eight men descended on The Ranch to find out what a Twitter box posting of a “0.0 I don’t run” sticker meant.  Doctors orders for “no running or jumping” meant finding other ways to get the heart rate up.

Warm up:

Mosey from the parking lot to the drop off circle and circle up.

• Peter Parkers x20
• Parker Peters x20
• Mountain Climbers x20
• Imperial Squat Walkers x15
• Windmill x20
• Crab Cakes x10
• Diamond Merkins x10

The Thang:

Starting at one corner of the drop off circle the Pax lined up for a four corner workout.  Different forms of travel were used for the long sides of the oval and the short sides.  At each corner an exercise was performed.  When the PAX completed each circle Freddie Mercurys or Flutter Kicks were done so there was no lapse in activity….NEVER STOP!!

Lap 1 (2 of each)

• Long side: Bear Crawl
• Burpees x10
• Short side: Crab Walk
• Carolina Dry Dock x15

Lap 2 (2 of each)

• Long side: Partner Wheel Barrel
• Bomb Jacks x15
• Short side: Crawl Bear
• Merkins x15

Lap 3 (2 of each)

• Long side: Lung Walk
• Mountain Climbers x15
• Short side: Crab Walk
• Wide Arm Merkins x15

Lap 4 (2 of each)

• Long side: Bear Crawl
• Burpees x10
• Short side: Duck Walk
• Merkins x15

Mosey back to the parking lot for Jack Webbs 1:4 ratio up to 8.

Ab lab – Pax choice

• Protractor
• Hello Dolly
• Rosalita
• Baby Crunch – to 50, thanks Anchor Man
• High Slow Flutter

The theme of Never Stop was reiterated at COT.

Never stop:

• Working on your marriage
• Investing in your family
• Investing in your relationship with God
• Investing in your friendships
• Giving all you have to your job
• Learning

As always, it was an honor to lead a great group of men!!  Thank you for the opportunity!!

Announcements:

• Convergence in Rock Hill Saturday.  All other AOs are closed.
• CAH 4:00 Saturday
• Marriage Convergence 5/15

Prayer Requests:

• Prayers for the Jones family as they approach the one year mark of Libby’s passing
• Prayers for Double D’s sister and brother in law as today is 16th anniversary of their daughter’s passing at 2 years old.
• Prayers for Chicken Hawk’s daughter as she heals from an injury that is keeping her from playing soccer, something she loves very much.

The men of Rock Hill gathered for a sure-thing beatdown that has become a regular occurence at Old Town. As we gathered, the only question was who would deliver the punishment? No one…

After realizing that we had been CSPANed, YHC took off running and the Pax followed:

Mosey to Fountain – Pusher at Q

SSH x 30

Windmills x 10

Merkins x 15

Mtn Climbers x 20

Dry Docks x 15

Night Clubs x 20

Mosey to Garage – Tinker Toy on Q

Burpee Broad Jump to 1st ramp

Run to next – -20 Merkins

Lunge walk to next then run to next

30 Squats

Reverse lunge to next ramp then run to level 4

20 Burpees

Run to top – 20 Calf Raises

Down the stairs

Peoples Chair – 20 count

BTW – 10 count

Handoff to Padre

Burpees – Of Course

Other stuff I cant remember

Handoff to Package

Wall merkins x 25

Step back for 25 more

LBCs forever, literally

1 arm wall merkins x 20

Switch, rinse and repeat

Handoff to Burgandy

Broad jump merkin squats – What the heck?1?

Up stairs across and down

AYG to top and back

AYG to COT

As expected, pain was delivered by multiple Qs. Apologies for forgetting some of the exercises but when you put Package, Tinker Toy, Padre and Burgandy together you get a #ParadeofHorribles

Announcements

Convergence this Saturday, May 2nd at the Patriot led by Dredd and OBT. EH someone and make sure that you show up. All 3 Fs are promised for the event.

Other announcements available via the weekly email.

18 pax chose the #RedPill at WEP on a cool, breezy, damp morning to jump start their weekend with a dose of hill-infused pain.  Wise choice, gents.  Time to get moving.

The Thang

Warm-up-on-the-go today

Jog out parking lot to Springs lot, karaoke R/L, backward lunge, backward run, forward lunge, walking Imperial Walker, AYG run to UC Synergetic parking lot on 160, Peter parkers x10, Parker peters x10, Merkins x10

AYG run to playground with the Double Ds

Time to climb the first mountain

Derkins x10 along wall at top of hill, run down hill then back up; rinse & repeat (total of 5-7 cycles depending on pace and count)

AYG run to statue along 160 to climb the next mountain

Run to top of hill, 10 wide arm merkins at top, run back down; rinse & repeat (3 cycles total)

AYG run up road to gun shop and across to parking lot

Diamond merkins x10

SSH x26

Mosey to wall of UC Synergetic

People’s chair followed by Balls to the Wall; rinse & repeat (3 cycles total)

Run to WEP parking circle

Time for another mountain

Stairway to Heaven w/Burpees x5 at each lamp post

Run down the hill

Run to top of hill and back down w/LBCs x20 at the bottom; rinse & repeat (3 cycles)

Mosey to other part of same hill

Backwards bear crawl up hill, 10 CDDs at top, bear crawl down hill, Moroccan night clubs x10 at bottom; rinse & repeat w/variations (3 cycles total)

AYG run to soccer field for flatlander mountain workout

Run to 1st light pole, Bomb jacks x5, run to 2nd light pole, Monkey humpers x10, run to 3rd light pole, Sumo squats x15, run back to starting point; rinse & repeat for 10 mins

6MoM — Flutter kicks x13, Dollies x13, Adolph Hitlers x13, Freddie Mercury x13, Maktar N’dyae x20, Dying cockroach x13

Jailbreak run home

COT

Naked man moleskin

The theme for today was “Mountains Beyond Mountains.”  It is a book title taken from a Haitian proverb that says “Beyond mountains there are mountains.”  That is what we experienced this morning in the workout and what we experience in life.  The proverb could be interpreted and applied in many ways.  My workweek this week was characterized by several conversations where colleagues needed to “get something off their chest.”  But, at week’s end, I was left with the question:  Did they actually get the “weight” off through the discussion?  If life is an endless stream of “mountains beyond mountains,” then resting/celebrating at the peaks and healing/recharging in the valleys are both essential to be a successful climber.  When I find myself in a valley and need to get something off my chest, will an emotional dump on a colleague actually relieve the burden before I continue the climb?  Or, is it really a complaining or self-pity party that only adds more weight?  Maybe what I need is to seek out the person who is the source of the anxiety/anger/frustration and seek or offer forgiveness and establish reconciliation.  Then, the weight will be released and I can climb freely.

Take a few moments this week and think about the proverb…what meanings come to mind for you?

Outstanding effort by all pax today!  I intended to bring a Garmin to see how much ground we covered, but as usual I forgot it at home.  All I know is we covered the steepest terrain The Fort AO has to offer and proved our mettle through speed, strength and endurance.  #ISI

Welcome to Juan Valdez for his 2nd outing (an 0727 posting still counts in the score sheet).

T-claps to Red Banjo for his successful and inspiring conquest of the Boston Marathon on Monday!

T-claps to Rooney as he celebrates 39 years on the Big Ball!

Good luck to Hipper and the FMHS LAX team as they compete today for the SC State title!

Prayers for those suffering from loss and those with much heavier burdens than ours who continue to climb life’s mountains.

Thanks to McGyver for the opportunity to Q and for his continued leadership of the pax on Saturdays at WEP.

Great 2nd F at Coffeeteria today!

Aye!

F3 INDIAN LAND WARRIOR NUTRITION CHALLENGE

The following program is adapted from the 2013 F3 Detox Challenge.  It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better.   The program is broken up into 3 parts;

The Base Program: This is the bare minimum (minimal effort) to participate.

The “Accelerator” Options: These are optional additional commitments designed to get you better and quicker results.  You may select none, all, or any number.

The Weekly Challenge: These will be challenges thrown out week to week to keep things interesting. Remember that this is a verbal commitment to your fellow PAX.  Expect to be held accountable and think of your brothers out in the trenches with you when you feel your will power wavering.

Base Program: 

    No ALCOHOL

    No Fried Foods

    No Fast Food (inc. Pizza)

    No Bread

    No Pasta

    No Starchy Vegetables (potatoes)

    No Artificial Fats

    No High Fat Meat (Bacon, Steak (Ribeye, Strip, Chuck, Hamburger ect), Ribs, Dark Chicken, Chicken Wings ect.)

    No Potato Chips, Snack Foods, Etc.

    No Desserts (cookies, chips, ice cream)

    No Sodas, Sweet Tea, (artificially sweetened (diet) beverage in moderation – 1 per day)

    CONSUME 0.5 TO 1.0 OZ OF WATER PER POUND OF BODYWEIGHT PER DAY

You will receive ONE cheat MEAL (not day) per week – Try to keep it in moderation- Example; Have a burger, but make it at home and skip the fries OR Have a couple beers (not 6)

Don’t sabotage yourself.

Accelerator Options:

 This options may be added to the base program a la cart and are designed to boost your results. You may choose just one, all, or any number.   

            Consume 3 to 5 servings of vegetables per day

            Consume 1.0 to 2.0 grams of HIGH QUALITY protein per day per pound of LEAN body weight (you will likely need to supplement to hit these numbers; remember, no artificial sweeteners or sugar.  Be leery of flavored whey protein powders)

            No High Fat Dairy (Cheese, Heavy Cream, Sour Cream) ect.

            No eating 2 hours before bedtime

            Eat a BALANCED breakfast EVERYDAY

            Consume only High Quality Grains (Quinoa, Buckwheat, Barley, Kamut ect. No white rice)

            No packaged/processed food- (Think farm (or butcher) to plate)

            Consume between 100 to 150 grams of Complex Carbohydrates per day (If you feeling very low energy, increase to 150g to 200g)

Weekly Challenges:

These will be thrown in as we move through the program.

WEEK ONE – Take this first week to begin The Challenge.

WEEK TWO to SIX – To be announced by the IL skull on twitter

****Remember this is not Weight Watchers, we do not count calories.  We are Athletes; WE MAKE OUR CALORIES COUNT!