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!  

22 PAX showed up on the 4th of March where the first shovel flag was planted in Fort Mill – WEP. This was the first time I wore shorts since last fall… I am committed to not getting my cold weather gear out … again.

I rolled in with one minute to spare and had some PAX concerned I was pulling a CSPAN! I made it and with one minute to spare shared the disclaimer and we rolled….

-Mosey on path to the lawn where we circled up
-Windmill – 20
-SSH – 25
-Low Slow Squat – 25
-Merkin – 10
-Imperial Walker – 15
-Rinse and Repeat

-Mosey along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 5 in.)

-Mosey along 160 a little farther down to giant hill – Bear Crawl to top and jog down (x2)

-Mosey along 160 to street hill up to springs parking lot for Jacobs Ladder
-run backwards up hill and begin with 7 merkins
-Jog down and do one wide arm merkin
-Rinse and repeat until PAX does one merkin at top and 7 wide-arm merkin at bottom

-Mosey back along 160 to semi-circle wall – 3 ten counts of wall sits (after we dropped 6 in.)

-Mosey back to WEP for some Mary
-Flutter – low slow – 15
-Dolly – 15
-Flutter – high slow – 15
-Freddie Mercury – 15
-Russian Twist – 15
-LBC – 15
-Superman – 10 count
-Rip Cord – 10 count

-Partner Progressions:
-One runner
-100 Merkins
-100 Monkey Humpers
-100 Marachin Night Clubs

-Playground Partner Swap
-One runner around playground (swap)
-Dips, Derkins, Dips, Derkins

-Plank O’ Rama (5 min)
-1 min. regular plank
-30 sec. elbows
-Back to regular
-30 sec. right leg
-30 sec. left leg
-30 sec. right side
-30 sec. left side
-30 sec. regular
-1 min. elbows

-COT

Announcements:
-Convergence Rock Hill – 5/2 – OBT & Dredd

Prayer Requests:
-Flat Tire’s wife Paige – Port in Monday & Treatment begins Wednesday

AYE!

Many have asked when a new order will be placed for these awesome shirts. Well gentlemen, you are in luck. Mudgear re-opened our order this week. I’m told we need to order 11 more by 4/14/15 in order to get our shirts by The Convergence. They will be shipped to me and I will deliver to you. Click the link and buy one or four.

http://f3.mudgear.com/collections/sc-rock-hill/products/f3-the-patriot-pre-order