Category: The Ranch

Ironclad for the Win

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WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky.  He wrote out the exercises so this is a workout an 11 year old can do 😉

5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters.  Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.

Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!

Mosey to the next station:  
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins

Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds

Mosey back to COT for 2mins of Mary to finish.

MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.

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45s

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WARMUP:
15x
SSH
Low slow squat
Cherry Pickers
Moroccan Night Clubs
Peter Parker’s
Hillbilly Walkers

THE THANG:
45s
Count off in groups of 3
# of reps – 15
Do workout #1 together to start
Run down to loop and back
Do workout #1, #2 together
Run down to loop and back
Add new exercise after each run
Do exercises I. Cadence as team of 3
1. Merkins
2. Bobby Hurley
3. Flutters (DC)
4. Burpees
5. Lunge jumps (DC)
6. V-ups

MARY:
Plank for 6
15x Mtn Climbers

COT: prayers: parents and kids. Dads are learning they can’t effectively parent by yelling at their 2.0s. Have grace, understanding, and know when to listen and keep your mouth shut. Praises: Keep trying new approaches with 2.0s, ask how you can help them. Let them know when you make mistakes.

Serenity Prayer:
“God, Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

Cubbie out

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Ladders n Webbs

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WARMUP:

SSH, pickers, windmills, arm circles

THE THANG:
10 Rounds

Each round add an exercise as we toured the Ranch

Rd1 Merkins (10) (total 100)
Rd 2, complete rd 1 + Mountain climbers (9) (total 81)
Rd 3, complete rd 1&2 + Grave diggers (8) (64)
Rd 4, complete rd 1&2&3 + Big Boys (7) (49)
So on and so forth…

5 Monkey humpers (6) (36)
6 Knees tar jai (5) (25)
7 Sumo squats (4) (16)
8 Jumping lunges (3) (9)
9 Jumping squats (2) (4)
10 Pull ups (1)

Dick Webb

Pull-ups (20)
Merkins (60)

For kicks

Bulgarian split squats (10 each leg)
Step ups (10 each leg)

MARY: a bunch
ANNOUNCEMENTS: blood drive, convergence, read your newsletter
COT: had to be there

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Remembering Badger

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Thirty-five of Fort Mill’s finest gathered at Springfield Elementary to honor a brother who left us too early:  Matt Giesler, aka Badger.   Matt was originally from Wisconsin but made his home in SC with his wife Becky and his three children Brayden, Ashlyn, and Carsten.   Badger was a neighbor and friend to me, Decibel, Trucker, and Jiffy, and this morning, his fellow brothers of The Fort joined us for a brisk morning workout.  Here is what we did:

The Thang:

Senator Tressel led the pax on a short lap around the drop-off lane of Springfield Elementary before ending up in the adjacent field for COP.

All in double count cadence:

SSH x 25, IW x 25, merkin x 10, windmill x 15, mountain climber x 25, Freddie Merc x 25, hello dolly x 25, squat x 25

Line up next to the set of cones:

Round 1:  Lungewalk to 1st cone, 5 squats, continue to 2nd cone, 10 squats, continue to 3rd cone, 15 squats, run backwards to the start.

Round 2:  Bear crawl to 1st cone, 5 squats, ….., run backward to the start

Round 3:  Run to the last cone, 10 burpees, and run backward to the start

Handoff to Decibel:

Do the following exercises with a lap around the field between each:

MERKINS X25
ALTERNATING LUNGES X25
TOE TAPS X25
TONY HAWK BURPEE X15
GORILLA HUMPER X20
IMPERIAL WALKER X20
EMPTY WHEELBARROW
SQUATS X20
LBCs  X39
E2K X20 EACH SIDE
ROSALITA X25

Heals to Heaven x25

COT

Naked Man Moleskin

ST’s comments:

I was truly touched by the number of men who showed up today to honor Badger.  I know that many of the men did not know him, but it meant a lot to us to have such a large group together as we remembered Badger.    It was another reminder to me of what a special thing we have at F3 here in Fort Mill and how much my F3 brothers mean to me.

Decibel’s thoughts:
It is hard to believe that it has been 4 years since Badger went to be in heaven.  I
was blessed to spend time with him prior to his passing.  We talked about him
being saved and how important that was to him.  He let me know that his M was a
big reason he was saved but also saw my family’s reaction to losing our
daughter and son and our dependence on God at that time.  I am saying this to let
you know as Christians people watch our actions and want to make sure our
actions match our words.  I encourage every Christian brother in F3 to live out
your faith and in times of need lean on God just like Badger did in his time.
My M and I received a letter from Badger.  In that letter he mentioned F3 and the
support he and his family received after the diagnosis.  I remember him just being
in awe of all the people that were praying for him.  He was so touched by this
community that he asked that I make sure that his boys get involved in F3.  They
would have been there today, but his youngest wasn’t feeling well. To have 35
men in our community support Badger is amazing.
Badger was a man I respected to the utmost.  He was not a guy that sought
attention or glory, but he was always there when you needed him.  He loved his
family and was a loyal friend.  I am still in awe of how he bravely prepared to walk
into heaven.  It was so comforting to know he was going to see Jesus.  He told
me many times that he would take care of our babies (Elizabeth Grace and
Garrett) until we met up with him.  Badger was a great Father and I know he is
having a blast with my kids in heaven.
Let us all take this time to pour into, support, love on and encourage our F3
brothers. Then take that momentum and turn it to our families.  Then take that
momentum and pour it out on the least and the lost in our community.  Badger
knew that God had a purpose for him and that purpose was to spread the word of
God’s Grace and Love.  Let’s make that happen for him.

Prayers and Praises – as spoken during COT

Announcements:  F3 The Fort 10 year anniversary starts this week.  Check Slack for the schedule of events.

 

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I Lost Count – Just Pick A Number

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WARMUP:
SSH, Moroccan Night Clubs, Cherry Pickers,
Held a plank as we waited on Dark Helmet to join the circle of pain, then we did some merkins

THE THANG:

Picked an old IPC workout
50 Squats
40 Big Boys
30 Merkins
20 Lunges (2 count)
10 burpees
Lap around the parking lot

AMRAP till 6am

ANNOUNCEMENTS:
Final Countdown Run
9/11 workout at NaFo on Labor Day
Fort Mill Care Center Drive
Iron Pax Challenge

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Chatter, Krakens, Fellowship more chatter and more Krakens

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WARMUP: mosey to playground parking lot – burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly. Pusher enjoyed the view of YHC’s good side at this point of the workout.  Planks ensued along with a few Broga poses, Peter Parker’s and merkins.  From there we moseyed to the bus loop for the main event.

THE THANG: partners took turns alternating running between ab stations and 4 exercise stations. The stations were comprised of 8 burpees or 8 kraken burpees (which Dark Helmet loved), 18 of another exercise and 22 of another – Carolina dry docks, derkins, squats, lunges, merkins and side straddle hops (because YHC did not include them in the warm up) specifically. PAX did all of them and got 1% better.

After 8 rounds were completed between partners, we moseyed around the school, recited the pledge to honor those serving our country and protecting our freedoms. Then moseyed past three more light poles were 3 burpees were done at each one.  Just because.  

MARY: Sasquatch led 2 minutes of Broga which brought us to 0600.
ANNOUNCEMENTS: We’re exclaimed
COT: Prayers were offered.  And we welcomed FNG Sweat Shop.

YHC is grateful for the culture and fellowship we are so fortunate to have in the Fort. Showing up in the gloom each morning for the man next to us truly enables acceleration beyond just the workout.  

Thanks to Poppins for the call to Q.  It’s always an honor to lead.

Gratefully,
Cyclops

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Impromtu Q

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WARMUP: 15 SSH, Windmills, and Moroccan Night Clubs. Run a lap around the campus.
THE THANG: TABADA of 1 minute AMRAP then 30 seconds rest. The order was Merkins, SSH, Squats, American Hammers, Suicides, Flutter Kicks, Burpees, LBCs, Knee Taps, Leg Raises, Low Plank, Left & Right Side Plank, High Plank. Rinse and Repeat until we ran out of time at the 2nd round of Knee Taps.
MARY: N/A
ANNOUNCEMENTS: Read your newsletter b/c @fishstix couldn’t remember all of them as he was still trying to catch his breath.
COT: Prayers for schools as we head back on Monday. Prayers for YHC’s 2.0 as he switches elementary schools this year. Praises for 15 years of marriage for YHC and M. Prayers for @fishstix and his family as they approach the 1 year since losing his father.

Message of the day, always have a Q ready to go in case you’re called in to pinch hit when the scheduled Q no-shows. Great work today gents!

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“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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Tour de Ranch

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Five men in attendance at The Ranch on another warm humid morning in The Fort. Began with disclaimer and a short mosey run (some high knees).

Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Mosey run.

Thang 1 Fish Tacks:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Mosey run.

Thang 2 Wall climbs (at the short wall in front of the middle school):
Starting line is about 35’from the wall, run to wall, climb over it, continue running short hill and then follow the road back to the starting line. Repeat for a total of 3 iterations.

Mosey run.

Thang 3 Bench work (at front of middle school):
Derkins (I/C 15x)
Butt touch squats (I/C 15x)
Step ups (10 each leg)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Short run.
Thang 3 (at the wall at back end of middle school):
Wall sit and pass 15lb slam ball from pax to pax, repeat 3x.
Scoot one inch lower, pass ball again, repeat 3x.

Short run.

Thang 4:
Burpee relays (FKA suicides). Up to a count of 4 burpees.

Mosey run.

Thang 5 (at the playground):
Pull ups, do 5. Then change your grip to chin ups or whatever. Do another 5.
Back to pull up, but hold at the apex for as long as you can.

Mosey run.

Thang 6 (at back entrance road):
Pass the ammunition: pax take a curb plank and pass a cinder block to each other. Repeat four times.

Mosey run.
Mary (LBCs, freddies, flutters, penguins, something else or two).

COT/Fini

 

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Over when we say it is!

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Warmup-yes

Moseying around stopping to build the following sequence. Added an exercise at each stop:

1 burpee
2 bomb jacks
3 jump squats
4 jump lunges
5 Bobby Hurley
6 split squats
7 CDD
8 squats
9 monkey humpers
10 Bulgarian split squats

Paused for Dick Webbs got to 5
15 total pull-ups
60 total merkins

Bearpees also to 4.5

Flutters and flexibility to 0600

It ain’t over till we say it’s over!

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