It was a small but hardy band of men who took on the challenge of the swamp this Friday.  What we lacked in numbers, we made up for in constant complaining led by Cable Guy.  YHC took the lead as we satisfied all of our shopping needs with a tour through Rivergate.

The Thang:

The warm-up

Slow mosey to Home Depot parking lot.  Circle up .  20 seal jacks, 20 windmills, 20 Morroccian nightclubs,  20 carolina drydocks, 15 mountain climbers, 10 burpees

Mosey to Gander Mountain parking lot.  Divide into 2 groups (There were only 4 of us so this was relatively easy.  Group 1:  One man straps on a 20lb weight vest and runs a 1/4 mile, while his partner begins the following exercises:  400 flutter kicks, 300 lbcs, 200 lunges, 100 muricans.  Group 2:  One man takes a 35 lb kettlebell and does 10 tricep extensions followed by 10 hammer curls.  His partner does the following:  400 squats, 300 shoulder taps, 200 plank jacks, 100 drydocks.

Each partner continues to switch throughout the process.  After everyone has had a chance to run with the weight vest, then the groups rotate.  Each man should run with the vest at least twice.

Long mosey back to COT

The group gathered and we start to funnel out between our ruckers and the bootcampers. Looks like I was taking 6 for bootcamp and Cornhole (respect) was getting the other 8 for rucking. Quick intro, quicker disclaimer, no FNGs so we take off.

Today was going to include a lot of running, and probably burpees for our month long love fest with these terribles of terribles. Still time to sign up for the 3 burpee challanges this summer!

Long run to the HD parking lot for COP
15 IWs
3 burpees
10 Windmills
3 burpees
25 SSHS
3 burpees
10 Merkins
3 burpees
15 Mountain Climbers
3 burpees
20 Freddy Mercuries

Nice & warmed up so mosey around the back side of Rivergate to front of Target. My LKW brothers (who left me today for the ruck) would say this, but I’ve gotten too predictable with the Red balls of pain at Target…so today I ran around them and kept going. We ended up another 500 yards away around the back side of Home Depot. Hit the wall for some fun.

Line up in Peoples Chair
1 guy goes BTTW Shuffle around the corner wall for as fas as he can go
ends in Flutter kicks until all PAX get their turn on the BTTW Shuffle
Last guy didn’t get his flutters, so sit down and all PAX in cadence finish another 20 count

So much fun, rinse and repeat, small changes.
In People’s Chair 20 count overhead presses
After the shuffle do LBCs

Mosey over towards River Blue

I gave my small speech around the Theme of the Month = FAITH
I made sure everyone was up to speed with June’s theme on Faith, defined it with our helpful monthly theme doc…but then shared my own experience with Faith. Started with our 3rd F being Faith, and that it does NOT mean simply Christianity, but to be bigger and better for those around you and your community. But this month’s theme is centered in the Chirstian faith. I spoke about our Friday bible studies at Chicken and Wisdom II right here on Fridays. How I’ve connected more with the men of that group and with my own faith more in those two years than my whole life. I see the men that have true faith in God and how that peace can transform their lives. I’ve transferred that growth into my own family and it has made huge differences over this time. All I wanted to say was all men are welcome at these studies with us!

Mosey to the Fountain
Time for the worst part of the day… A Burpee Ladder!
Start with 10 burpees – run 50 yards – do 9 more – run back – do 8…you get the picture
We’re all sweating and gasping by the time we finished, 55 burpees later!

Move to the benches by the fountain…ruckers walk over and start harassing us… but not like they could out run us! They didn’t even look like they were sweating… (Minus Cornhole of course)
Bench Work
40 Step Ups
25 Irkins
30 Dips

Long mosey from the fountain back around the front of Home Depot all the way back to COT

Announcements
Read you newsletter and follow Twitter!

Prayers for Photobomb and his last day of work, and family struggles
For Trucker and the passing of Nana
Praises for Witch Hunt and having another baby BOY

Always an honor to lead

Royale

Shoulder injuries suck. But they shouldn’t prevent you from dishing out a good beatdown. About a week ago Cable Guy asked if the shoulder was still hurt as I had the upcoming Q. I said yes and that I’d work around it. Hence another #legday from YHC. Runners had already launched while ruckers and bootcampers were mingling. 0515 came, we recused ourselves from the ruck group, short disclaimer that we would be running and beating our legs up a bit, not a professional, etc.

We ran…at a good clip…to the back of Old Navy

Circle up for COP
-SSH X25 IC
-Windmills X15 IC
-Squats X25 IC
-Mountain Climbers X25 IC
-Monkey Humpers X25 IC

More Running…fast…to the back of Gander Mountain area

DORA 1-2-3 (Partner 1 runs about 50 yds and back while Partner 2 completes exercise, flip flop)
100 Monkey Humpers
200 Flutter Kicks
300 Squats (took forever)

More running…to the Target Balls

Monkey Humper Suicides: From the first ball, do 10 MH, run to the second ball and back, 10 MH, 3rd ball and back, 10 MH…all the way to the 6th or 7th ball and back.

Quick Switzer on Maturity. Took losing my job and almost losing my marriage to learn that life doesn’t work without Jesus at the center. At the center of work, marriage, you name it. It’s something we need to look at and work on everyday. Hadn’t planned on a mini-testimony but there you go. Time to run again.

All you got (AYG) from one side of target to the other side (crowd pleaser)

A couple of 10 counts

AYG to first speed bump, jog to next speed bump, AYG to the Stop sign

Slow Mosey past Zoe’s Kitchen (is this place open yet)

Lt Dans: 1 squat/4 jumping lunges, took them to 11/44

Mosey to the front of Marshall’s with 1 minute left…AYG to the far side of Best Buy

Wheeze our way in for COT

PS: Other guys rucked. There’s no telling what they did in the gloom. They looked pretty worked over though so I’m sure they got a good beatdown.

NMM
-Appreciate Cable Guy’s watch pinging off each mile (3 in total for today)
-Hard work by everybody with some good mumblechatter
-Speed demons Witch Hunt and Tater always pushing everyone…great work gents
-Really appreciate everyone participating in a leg heavy workout. I promise, when the shoulder is better I’ll get back to bear crawls, merkins and burpees
-PSA, Lt Dans go to 11 now (This is Spinal Tap…look it up young guys)

Announcements
-F3 dads at Knight Stadium tonight
-Memorial Day Murph
-RWB Memorial Run from TC Memorial Garden to FM Memorial Garden
-06/14 Pantheon Games at 0500
-06/17 Hog & Coyote #4
-Check Newsletter for Details

Praise and Prayers
-Prayers for Families
-Prayers for family of Jiu Jitsu friend who took their life
-Prayers for people traveling over the holiday
-Prayers for kids injured in Tega Cay golf cart accident

Thanks for the Opportunity Cable Guy
Aye
Zima

Humid, clear, and perfect at 60 degrees

Disclaimer

Some ran, some rucked, some joined in on a bad bootcamp Q

So just like yesterday, CakeBoss and I took turns seeing how many burpees we could get the PAX to do a 5 reps to #SaveTheSasquatch

We got to 150…less running than yesterday…but still terrible…

Looking forward to some new ideas next week…lesson learned here for Sasquatch =don’t tempt the PAX via likes on twitter
AYE!
CSPAN

14 pax posted to The Swamp in a Friday morning gloom that had the feel of a summer morning with the warmth & humidity.  Maybe that’s what had Cable Guy moving a bit sluggishly.  Maybe it was his disappointment in not being part of the upcoming Go Ruck adventure.  Maybe it was middle age catching up with him.  Whatever it was, the Disclaimer was pronounced after Royale doused himself in water to prepare for the Ruck portion w/Bones as Q.  Then, 4 pax rallied around Cable Guy to see if they could do their best Jim Morrison impression to light his fire.

The Thang

Warm up run to Target parking lot with karaokes and shuffles along the way.

COP

Seal Jack x20

Mtn climber x20

IW x20

Sumo squat x20

Windmill x10

Peter Parker x10

Parker Peter x10

Mosey to grocery cart racks for 11s OYO — 1 dip + 10 Derkins, laddering up/down

Cable Guy: “I’m hot, I’m sweating.”
Q: “Let’s move over there in the dark to get you out of the heat from the light post.”

Mosey to next grocery cart rack further up the parking lot

LBCs x25 then bear crawl to next cart rack (rinse & repeat 3x more)

Flutter kick x25 then backward bear crawl to next cart rack (rinse & repeat 3x more)

Hello dolly x25 then crab walk to next cart rack (rinse & repeat 3x more)
Q: “how do you get better at crab walks?”
Cable Guy: “more rest.”

Mosey around Target, past Home Depot, PetSmart, Marshall’s etc sharing stories of venison roadkill

Circle up in front of OfficeDepot
Cable Guy: “that noise is killing me” (referencing buzz from street lamps)
Q: “AYG to end of Best Buy”

People’s chair on side of Best Buy — hold for eight 10 counts
Cable Guy: “that was long…had to be more than 1 minute”
Q: “maybe 20-30 seconds.”

Donkey kick x20 OYO (by request from Q’s daughter aka Not Plain Jane)
Rinse & repeat 2x more

Cable Guy is breathing heavy but still lacking mojo with 4 minutes to go

Line  up along Best Buy side lot
Merkins x5 + sprint across lot + Merkins x5 + sprint back
Rinse & repeat until finish

COT

Cable Guy has become something of an institution at The Fort with his A/V skills, his flatulence and his stout leadership of The Swamp since its founding.  It’s always an honor to Q at his AO.  He was running a little low on spirit this morning, so my mission was to beat the self-pity out of him.  Not sure I succeeded (at least by COT), but the pax rose to the occasion and pretty much left it all on the asphalt of Rivergate.

Eight pax followed Bones’ lead for the Ruck session.  The big day is just one week away!  If you are not a party to that CSAUP event, then mark your calendar to come out to support those who are around 2100 on Friday, April 28th. WWL will tweet out the coordinates for the launch.

Zima did 45 mins of OYO running through the sights and sounds of Rivergate.  Mumble chatter pointed to some sort of AZ to UT adventure he is signed up for in coming months.  Whatever the motivation, keep stretching, rolling and hydrating, brother.  You’re no longer 25 YO.

Glad to have Tater back in the gloom after healing up from the IR.  Best of luck with family wedding/drama this weekend!

Thanks to the pax for bringing it all today.  Until next time (which is Monday at Quagmire)…

Thankfully I resisted the urge of the fartsack because as the Pax congregated waiting to begin with that awkward silence of “who’s got the Q”  as Cable Guy began to I was quickly reminded that I had swapped with Royale for the week. So the question was answered, I had the Q!  The disclaimer was given and we were off!  There were no ruckers to be found as they were resting up for some silly adventure.  The Pax moseyed over to the HD parking lot doing a few dynamic stretches along the way. Circle up!

The Thang

SSH, Slow Squat with a 5 second hold on the bottom, Peter Parker, Merkins, Roll on your side and do some leg raises(needs a name) Flap Jack, Parker Peter, Carolina Dry Dock.

Mosey over to the fountain(pay no to the person in the fountain collecting the change) partner up for a nice BOMBS Session. One partner does a small loop while the other does the exercise.

50 Bombjacks

100 Overhead Claps

150 Merkins

200 Big Boy Sit-ups(crowd favorite)

250 Squats

With a few minutes remaining we stayed with our partners and 1 partner did a long loop around the fountain while the other held a plank.

Back to COT for a few minutes of Mary

Announcements – Magic Show April 22nd tickets still available, The Deep convergence on the 22nd, read your newsletter.

Prayers – Tater’s daughter’s wedding, Illness in Devinci’s family,

16 Strong! 8 Bootcampers and 8 Ruckers headed into the weekend strong!

Bootcampers started off with an Indian Run with the football to the COP and Ruckers Rucked on!

Theme was football scores

21 SSH
7 Merkins
21 Low Slow Squats
14 Peter Parker
14 Parker Peter
21 Seal Jacks
7 Diamond Merkins
28 Imperial Walkers

Wall Sits while the two on the ends do 3 Burpees at the Football until all complete the Burpees

BTTW while the 4 on the ends do 3 Burpees at the Football until all complete the Burpees

Wall Sits while the two on the ends do 7 Burpees at the Football until all complete the Burpees

BTTW while the 4 on the ends do 7 Burpees at the Football until all complete the Burpees

Wall Sits while the 4 on the ends do 14 Burpees at the Football until all complete the Burpees

Sprint Across to other wall and return to football and complete 3 Burpees

Sprint Across to other wall and return to football and complete 7 Burpees

Sprint Across to other wall and return to football and complete 14 Burpees

Wall Sits while the two on the ends do 3 X 3 Merkin Burpees at the Football until all complete the Burpees

Indian Run to the Red Balls and Partner up

Partner one stays home and does squats while partner 2 runs to first ball and does 3 burpees Flapjack

Partner one stays home and does squats while partner 2 runs to fsecond ball and does 7 burpees Flapjack

Partner one stays home and does squats while partner 2 runs to third ball and does 14 burpees Flapjack

Indian Run to COT

A few comments on it being an intense Friday workout…..Music to Cable Guy’s ears!!!!! I felt satisfied the PAX got their $$’s worth.

10 boot campers and 9 ruckers made for a complete Friday morning.

First, a huge thanks to Gears for picking up my ruck Q. YHC has not been getting his ruck prepin  for GoRuck (one month to go!) and admittedly was not confident to lead that Q. But a few days later, was voluntold by CableGuy over a beer to boot Q which became my bday Q (one day before). (on the road to 50 now)

The Swamp is always a lot of fun pulling in Lake Wylie and FM PAX. Time flies and LW is already having it’s one year convergence on 4/22. Some great men have been leading in LW, so let’s make this convergence a grand event. All other AO’s are closed.

YHC arrived early to set out some bags, and was still prepping and taping the w/o to his arm in the car (pointed out by Maximus upon exiting) and missed pre mumble chatter. No FNG’s, and time was at hand, so it was a quick “let’s get it on” start.

Mosey with Butt Kickers, Toy Soldiers, High Knees

To Fridays continued with shuffles, then circle up, with 20x SSH, Windmills, Long Slow Squats, Calf Raises.

Mosey to BAM for 20x Merkins, Imperial Walkers, Flutters, Mtn Climbers.

Mosey to a wall behind HD for:

15x Derkins followed by People Chair @ 30sec w/ arms raised

15x Wide Merkins, PC 30s w/ seal jack clap front.

15x Carolina Dry Docks (decline if I remember right…!), PC 30s overhead clap

Group split in 2, sprinted opposite directions to equal points (well, kinda’) and did 20x LBC’s, return to middle / 20x SSH…sprint oppo for 10 Bombjacks / return 10x IW, sprint oppo for 15x American Hammers, return for <can’t recall> / sprint oppo for 20x Monkey Humpers, return for <can’t recall>

The Target balls always need to come into play, so we next moseyed to front of Target and got a daily dose of Burpees with 5x at cones 1, 3, 5, 7, 9. Had more ball stuff planned but just enough time to get in last relay planned. (Crawls were a possibility)

Mosey to PetSmart. Between white pedestrian crossings for an indian line-type relay. At start, had 40#, 50# and 2 50# barbells. Next 3 stations were Jump Lunges, Squat Jumps and American Hammers. 9 PAX so groups of 2 and one 3. Each station OYO exercise until the weight carrying PAX (choice of bags or dumbells) carried and ran to the end of PetSmart. Upon return, shift over one station. The last station ran back to the first, picked up the weights and repeated. Continued until 2 minutes to end.

Met up with ruckers and squeezed in a minute of protraction in honor of CableGuy’s fav exercise.

Annc’s

4/1 – Easter Party!  But as of this writing, the party has passed and it turned out awesome!  I could not attend but read about it in Deacon’s BB.  Stay tuned, we will be launching an AO in Paradise very soon! We will need your support! BB: https://goo.gl/6OU3Yp Pictures: https://goo.gl/W3v4WQ

4/22 – Lake Wylie 1 Year Convergence. All other FM AO’s closed. Let’s make it a great showing.

Every Saturday 4:00 pm – Children’s Attention Home in Rock Hill. Contact NASA for deatils. Please consider getting involved. Q’s are needed and your attendance is needed!  PB: https://goo.gl/NBroyh

Prayers to Olaf’s baby, now 4 months old. While it has been a difficult road for his family, PAX support has been tremendous since the beginning. Always thoughts and prayers from the PAX. Prayers for all PAX and family in need, and YHC apologizes for not recalling other for the BB.

YHC thanks CableGuy for asking to boot lead and still have a bday Q. Now on the road to 50, I am grateful to be a part of this thang called F3 and to be a part of something so positive and uplifting. I have at least 5 near FNG’s in the queue who are wanting but have not taken that first step. We all need to keep at it to keep giving it away. It’s been awesome to see new guys come in and quickly take on leading roles especially in Lake Wylie.

Aye! Bolt

The swamp turned into a ruck Pathfinder challenge AO this morning. 6 ruckers logged 2 miles prior to the start of the challenge. 17 other young and respect PAX pulled in as the ruckers finished up to face a challenge that most wouldn’t even blink an eye towards. Tough there were some PAX who were scared shitless that they wouldn’t pass.

As YHC was dealing with equipment issues, PAX were told to circle up and start doing SSH OYO. COP then began with 20 SSH in cadence, windmills, good mornings, Russian nightclubs, and squats. Mossy over to intersection with Home Depot and Petsmart. Witchhunt volunteered to be our score keeper and provide moral support for all 22 PAX completing the APTF. The goal is to do as many merkins and sit ups in proper form without stopping. Your partner held you accountable for proper form and the # of reps. Once they were done, each PAX had to run a 1 mile loop around the shopping center twice. Your score is based on your age, # of merkins, # of sit ups, and your 2 mile time.

Majority of the PAX passed!! For those who didn’t, it was definitely a learning experience and knowing where we need to improve. Huge T-Claps for Whichhunt for being the official scorekeeper and for personally encouraging me on my second loop. Thanks Cobrai Kai for allowing me also to re-do my merkins to pass, missing it by 2 points would have SUCKED! BTW, that was your YHC personal best average mile!! Didn’t think I had it in me, so it shows that even if you are scared shitless, buckle up for the ride and go ALL IN.

Check the twitter post by Whichhunt for PAX scores.

Trucker