Category: The Swamp

SNOWMAN taking CHARGE at TheSWAMP

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Disclaimer was the warmup. Let’s just get this party started.

So with any challenge you face in life, I feel the simplest way to prevent procrastination is to just get started. so that is what we did this morning. Had a quick lesson on why learning by failure often can teach the best lessons as long as the consequences of the failure are not death or other terrible things. “Pain” doesn’t fall into the other terrible things category so….So we just started the mosey around the typical Rivergate loop placing cones with exercises listed at various corners until we made it back to the starting point. I believe it was 14 cones in total, or I can only remember 14 exercises at the moment, so let’s just call it 14.

Volentold Cabana Boy to lead the first exercise giving him some key clues as needed and he did a much-improved job compared to previous attempts. Practice makes perfect.
Once we had completed the first loop the message was discussed as we moseyed back to the starting cone.
Life is full of setbacks but the people that get the furthest in life are the ones that can be humble enough to learn from their predecessor’s mistakes. This has been resonating in my mind these past few months and I keep going back to it. So the plan is everyone starts at the beginning cone and performs the exercise then proceeds to the next cone when finished to perform that exercise. But instead of performing the exercise keep moving towards the third cone to perform the exercise before returning back to the second. Once the leader has completed the second exercise he then yells charge and everyone moves towards the next stop which is three cones forward. It sounds way more complicated and it takes more words than it should to explain but I don’t know how to draw you a picture so show up to know if you’re curious.
Check out the Strava map here: https://www.strava.com/activities/3911335002
Replay of beatdown on Strava

Exercise list(no particular order): 10 of each
SSH
Peter Parkers
Burpees
Hand release merkins
ChaCha merkins
Plank Jacks
Bobby Hurleys
Mack Tar Jais
Burpees (yes again)
Imperial walkers
Jump lunges
Suicide squats
Jump squats
V-ups
and last but certainly not least was the 8 count body bag builder burpee. A burpee with a plank jack thrown in there. Crowd pleaser.

NMM:
The lesson of the BB is that even the guy in the six or the one putting in the least amount of effort, or the one with the least amount of experience, can still learn from the front runners “mistakes” and not have to backtrack and repeat the same “mistakes” for themself. This is what makes F3 and the PAX within so rare and valuable in my eyes. Not only are the seasoned guys out in the gloom working hard every day, pushing to get themselves better, but they are also often seen encouraging others to get better as well. In this crazy broken world, it warms my heart, (careful I might melt), to see the positive energy being sprinkled around(some could call it love) by these super MACHO men during the early hrs of the morning. These seasoned men are not following in the expectations of Goo nation by holding the knowledge and wisdom gained from previous sufferings close to their chest but in true HIM style sharing and reaching out to those in need to offer advice, support, and encouragement. It doesn’t matter if you think you don’t have any “life wisdom” to share and I am willing to bet you probably have more than you think but let’s say you are super fresh and don’t for a minute. You still can be an asset to the group by offering your words of encouragement to those out front. I will leave you with this thought: What do you have to offer that you could share to make this dark world just a little bit brighter?

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Start Fast, Grow Steady, Finish Strong

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17 HIM descended upon the Swamp for a strong finish to the month of July.  YHC got a call from Duck Dynasty this week asking to step up and take the Q.  Upon arrival, YHC was greeted by a few early arriving #HIM and the remainder wandered in between 0507 and 0515 – well all but Olaf who came in hot and eventually caught up to us quickly at COP.

Disclaimers were announced and it was confirmed that no FNG’s were present today.

The theme of the workout, fittingly, was 7’s, 31’s and focusing on how we are finishing.  YHC laid out the theme and off we moseyed to the Home Depot Parking Lot for COP and the warm up – all exercises in cadence:

15 D/C Imperial Walkers, 5 burpees OYO, 15 hillbilly walkers, 5 burpees OYO, 10 low slow squats, holding the people’s chair we did 10 D/C Moroccan night clubs in cadence, held the chair for a Duck Dynasty 10-count and finished in the chair with 10 D/C shoulder taps in cadence.  5 more burpees OYO and then moved to 10 D/C seal jacks in cadence followed by 5 burpees OYO before moseying off to Target for the main event.

Main event – 7-31 – Start fast, finish strong.

Fittingly, July 31 required 7’s and 31’s on this relatively breezy morning.  PAX lined up to complete kracken burpees on one end of the parking lot, run roughly 50 yards and did lunges at the rate of 6 kracken burpees & 1 lunge, 5 & 2, 4 & 3, 3 & 4, 2 & 5 and 1 & 6.  After the 6 was in a short plank was called, after which we moseyed to the fountains for 15 D/C dips in cadence and then took on the 31’s to finish July strong.

31’s were a combination of merkins and squats – merkins on one end of the parking lot, followed by a run to the opposite end – roughly 200 (ish) yards and squats.  The sequence went as follows:

27 merkins, 4 squats

23 merkins, 8 squats

19 merkins, 12 squats

15 merkins, 16 squats

11 merkins, 20 squats

7 merkins, 24 squats

3 merkins, 28 squats

As the six came in all PAX, fittingly, got on their respective 6’s for 31 D/C (of course) flutters in cadence. A recover on our feet and a mosey to COT was called where PAX had just enough time for a 60 second protractor at varying degrees and a 30 second body destroyer put us right on 0600 and COT.

Announcements:

Sweati on 8-15 – launching from Colosseum (0530 for ruckers, 0600 for runners): Questions?  Get w/Backdraft.

Operation Stuff the Bus is a week from tomorrow, 8-8, starting at 0800: Bonsai is your Q.  Sign ups for 2 hour time slots are available.

Read Your Newsletter.

Prayers & praises were offered up both out loud and in the silence of our hearts.

NMM – The purpose of today’s workout was missional and aptly was held at the end of a calendar month – to start fast and finish strong.  In fulfilling our personal missions, it is imperative to answer the question “Are we intentional about how we finish or do we go through the motions and check the box?”  What would our M’s, 2.0’s and inner concentrica say if they were asked these questions about us?  Do we take the necessary steps to be thorough?  Do we take the extra minute or two in a conversation with a loved one to let them know we are present and available and not let our minds wander to the next task that lies ahead?   If you could look back at July, how purposeful was your month?  How did you “finish”?

Between 0500 and 0515 (or earlier to get EC) every weekday morning, we as PAX have the benefit of starting a workout with intentionality and purpose – completing that mission by 0600.  Do we take the same level of intentionality to our relationships, our families, our work?  How intentional is our time allocated and used?  We all get the same amount every day.  It is in finishing strong with that time that we make impact for the better and leave no doubt to those around us.  Start fast, and with purpose.  Finish strong to maximize your reach and impact.

YHC is grateful to Duck Dynasty for the opportunity to Q and to the PAX for encouraging the acceleration brought about by F3.

Start fast, grow steady, finish strong!

With Gratitude,

Cyclops

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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Webbs on Webbs on Webbs

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It felt so good to see my brothers on the west side. It has literally been too long. YHC was all smiles as the cars rolled up this morning.

Lately YHC has been reading a book titled The Ruthless Elimination of Hurry, so I wanted to incorporate a little bit of that book into this workout. Would definitely recommend the book for a perspective shift on our pace of life. One way that I’ve seen a slower and more methodical application in work outs is the Jack Webb. So YHC had some fun creating terrible combinations of workouts based on experience and what other HIM have inflicted upon yours truly.

0500 hit and the disclaimer was disclaimed. The Ruckers went one way, and the boot campers went another.

Short mosey to COP location at an unhurried pace.

COP
Burpee SSH Webb
1:5, 2:10, 3:15, 4:20, 5:0
Short Yoga Flow

Mosey to new spot at an unhurried pace

Bear Jack Webbs
1:2 ratio
Bear Crawl 1 Spot, 2 Bomb Jacks
Bear Crawl 2 Spots, 4 Bomb Jacks
To 10:20

Mosey to new spot at an unhurried pace

OG Jack Webbs
Merkins:OH Claps 1:4 – 10:40

Mosey to shovel flag at an unhurried pace

Ass Webbs
Squats:Al Gore Pulses 1:4 – 10:40

Ab Ripper X
25 of Each
In & Outs
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Fifer Scissors
Heels to the Heavens
10 x 4-Count American Hammers

YHC was happy to lead. The men brought it this morning.

COT

Announcements
Conversation at the Kingsley Amphitheater at 0700 tomorrow on racial injustice.
Olaf on Q at The Fort tomorrow
Royale on Q at Camp Thunderbird tomorrow
July 11 Convergence – JOC (May change to WEP)
Hog and Coyote Next Weekend
Bear/Dory – Beary 6K Thursday July 9 at 1900 – contact Cake Boss for more details

Prayers/Praises
Pray for Cash and his battle. Reach out to Cake Boss, Chicken Hawk, or Spud to know more specifics.
Prayers for Olaf’s mother and step father – struggling through separation due to addiction.
Prayers for YHC and M/2.3 – recently had a tongue tie cut and still working through latch

Via COT a conversation came up about the impact of pornography on each of us as men – and the detriment that it can bring to our lives. Check out The Freedom Fight if you’re having any sort of temptation or addiction to porn.

Link here.

YHC just started the 30 day challenge and would be happy to be your accountability partner. Reach out to me on Slack.

Punch List out.

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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Guinea Pigs in The Swamp

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What does that title even mean? Well, it means that I stole a workout plan from the boys in F3 Lexington as we put a twist on the customary deck of cards. And since I wasn’t sure how much time this would take or how difficult it would be, we’d test this, Round 1, on 10 of The Fort’s faithful this Friday morning at The Swamp.

After the disclaimer, we took a mosey over to the Depot lot for some SSH & Windmills & a few stretches. We then moseyed over to the water fountain to read through the exercises and attempt to explain how this would be different from previous versions. And this is what it looked like:

We made it through about 85% of the deck and I think there is room to modify these exercises next time, too. Soooo, until that next time…

Read ya d*mn Newsletter.

Maximus

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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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Not really a merkinfest…more a don’t stop movingfest

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20 PAX gathered for a Jedi inspired chilly morning at the Swamp.  This Friday AO is a great place to run around, see lots of parking lots, check out stairs and look at the water feature fountain…hard to pass up and a good place to be if you’ve never been.  Quick disclaimer and YHC was shot out of a cannon.  With the first mosey stop at Petsmart, the PAX followed the leader for some parking lot shuffles, karaokes, high knees, and butt kickers before progressing to the previously mentioned fountain.

Prior to getting to the fountain, we stopped in the back parking lot for some warm-ups which included: low slow squats, slow windmills, merkins (all counts of 10).  Given this is a Cha Ching AO, what better way to get the PAX warmed up than a Cha Ching inspired 60 seconds of blood pumping 33 SSH and 7 burpee – rinse and repeat for a 2nd min.  This was followed by some up/down dog stretching and then on to The Thang!

Mosey over to the fountain where it was time to get our merkin on…(not that kind of merkin so calm down).

  • 20 regular merkins
  • 20 wide arm
  • 20 diamond
  • 20 decline
  • 20 ranger
  • 20 incline
  • 20 hand release

After every round of merkins, PAX were instructed to run to the stairs – up, down, back up, then back down and back to the fountain…for the next set of merkins.

Since this was not enough fun, we partnered up and did some Dora with our new partner.

  • 100 bombjacks
  • 200 CDD
  • 300 American Hammers (double count…well, because)

As partner 1 did exercise in the “warm-up” parking lot by the stairs, partner 2 took off to the fountain and did 20 dips before returning and relieving their partner.  This took a good amount of time but the PAX finished American Hammer’s with the 6.

PAX took off towards COT but with 5 or so minutes remaining, MARY was calling our name so we answered the call.  PAX went around clockwise with ab exercises until the bell was rung.

Normal mix at COT, but the highlight of the morning was welcoming FNG, now Chicken Noodle, to the party to join the lineage of other “chicken” inspired PAX.  Thoughts and prayers to all prayers and praises raised.  Thanks as always to Cha Ching for the call…enjoyed every minute of it!

Shady

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Swamp Pain

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17 HIM pushed through a nasty beatdown by YHC today at the Swamp.  YHC got to the AO about 15 mins early to check out the Broga dudes… no wait it was to prep the winkie.  Anyway, I ran the hidden greenway trail behind best buy to home depot (not target) and wrote 5 pain stations.  3 for the starting line and 2 halfway through the loop.

Started on time (barely) with a windmill warmup and that was it.   Mosey to the start.  The trail is about 0.65 miles with the loop back around a half mile.  We did it twice with the 5 plank position pain stations (ending with 25 burpees of course). Moseyed to COT area for COP burpees or flying squirrels, diamond merkins or merkins (all dependent upon how far you got on the loop). Hold  Did right arm and leg and left arm and leg for a while and ended with worst merkin ever x 5.  Recover for some painful Moroccan night clubs.  Next hold Al Gore and went around the circle naming some positive things going on in each PAX life.  Way to lift each other up!

Lastly we did some random parking lot drills in time for COT.  In COT we had a couple of guys get out of their shells and open up.  What a great thing!  Shield Lock!!!

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OLAF’S Inchworm Suicide at TheSwamp

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Disclaimer was disclaimed and a short mosey was started…. Or so the unsuspecting PAX thought.
So plan is to mosey around the whole outer prerun loop of Rivergate stopping every tenth of a mile to perform an exercise all together in cadance. Once we make it back to Best buy it’s everyman for himself for the next loop. But where does the Inchworm Suicide come in? Glad you asked. Instead of going from one cone to the next you must first go back to the previous cone before proceeding. So start at Best buy and jog to stop sign going towards home depot. Free space ten count, lucky you. Go back to best buy then return past free space and to next cone at turn into homedepot garden section. 10 SSH cadance count style. Next back to cone for free space 10 count then to wall beside Target for 5 over the wall jumps. U get the idea so to save everyone some time bc reading is hard I’ll just list the remaining exercises and post a picture of the workout summary map.

10 burpees to start the party,
Free space 10 count,
10 SSH,
5 wall getovers
10 Merkins,
5 Suicide squats aka goldilocks squats,
10 Chacha merkins,
5 Regular squats,
10 CDD,
5 lunges,
One other uperbody exercise,
10 burpees to end the party.

Warm hugs as promised to all surviving PAX at COT.

Over 4 miles logged by most, suspect the front runners got closer to 4.5miles. Great work gents and thank you to @ChaChing for the opportunity to lead. Until next time
Stay frosty my friends!
Olaf

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