Tag: 38 Special

Bricks Are Our Pain Stations

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7 for BAOPS at Alcatraz this week.  Apparently some Pax on this side of town were afraid of a little rain, forgetting Core Principle #3.  Either way, Pothole and YHC decided not to disappoint those who chose the harder thing today.  I didn’t really intend to play with the BAOPS acronym, but it works.

The Thang

Gears up first.  Mosey off campus by the Golf Course down Tega Cay drive on the paved path.

Three stops on the way, mostly to keep the 6 with us:

  • SSH
  • Low Slow Squats
  • Mountain Climbers
  • CDDs
  • Dips
  • Derkins

Gathered at the bottom of the bottom of the Golf Cart path just past the Glennon Center for the main event for this half: Man Maker Circuits

PAX choose a rock that will challenge them.

10 Man Makers with the Rock, then hoist the Rock and jog it to the top of the hill at the light pole.  Each time a different exercise with 10 reps and back down to repeat:

  • Overhead Press
  • Flutter Press
  • Curls
  • Up and Overs

Ditch the Rocks and Mosey back with two stops, 5 Reps each:

  • Bombjacks
  • Burpees

Hand off to Pothole.

Short COP, since Gears doesn’t do them to start.  Move to side of lot with 6×6’s for calf action.

50 calf raises, 40 American hammers, 30 calf raises, 20 American hammers, 10 calf raises.  Run 2 laps around parking lot after finishing each exercise.

Next set. Sprint finisher. Sprint from first parking spot to last. Walk to end of pavement. Rinse and repeat 8-10 times.

6MOM to Finish

NMM

A few of the guys laid it out there today.  The key takeaway is to find men you can open up to and don’t be afraid.  You’ll find guys are struggling and together we can rise above the flux.  Don’t keep your walls up and pretend everything is ok.

Also, Uber shouldn’t cut corners on the run.

Announcements:

Ass Kicking Autumn starts Monday.  Bring your boys out and see what the region has to offer.

Plans underway for Christmas Party, Dec 4th.  Limited capacity, so plan ahead.

Call up/Text/DM three friends you haven’t seen in a while and invite them out.  They will thank you.

 

Honor to Serve.

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Sweep the core

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YHC  took over for Pantheon at the last minute to allow the scheduled Q to attend the memorial beatdown at the Coop.  I hadn’t Qed since before the pandemic and figured with numbers low, it’d be a good time to keep distant whilst also dishing the pain.

Five PAX gathered in the gloom this morning near the shovel flag at Pantheon. Divac, Tesla and Flounder I knew, but Slow Jamz I’d not yet met. The disclaimer was disclaimed while holding a chunk of cardboard that was carved off a shipment of wine that the M has been importing since February.  Fitting that the box for the merlot would have scrawlings of a madman, intent on seeing merlot on the pavement.

The Warmup

Quick mosey over to the parking lot space by the crosswalk for a quick warmup. Let’s keep it simple with 10 SSH, 10 Low Slow Squats, and a few ten count hamstring stretches. That’s it.

The Thang

Quick jaunt over to the crosswalk to explain. On the cardboard are two columns, aptly labeled “1” and “2”.  PAX are instructed to choose a column, do all the exercises and run a (.34 mile) lap on the queueing road, and continue until COT. Alternating columns is suggested as column 2 is a bit more difficult than column 1.  PAX may also choose to do both columns for a short lap in the parking lot. It’s UvU here, with about 40 minutes to see how many laps one can get in.

Column 1
10x BBS
20x Flutter (2 count)
30x LBC

Column 2
10x Rocky BBS (two punches at the top)
20x Box Cutter
30x LBC

It’s an attack on the abs, Sweep The Leg style!

COT

YHC shared some thoughts about the 3rd F (see NMM).

Announcements were announced.

Prayers were offered up:
Flounder’s friend, Sue, who we’d prayed for last week, has gone home as expected, and for her husband who has seen two wives lost to cancer.
Slow Jamz’s M, who just returned from NY. The family has lost a brother/son to a hit and run in New York.

Naked Man Moleskin

Some great mumblechatter was heard at the crosswalk. YHC was pleased with the number of complaints as well, though it was a bit disturbing as many of these complaints manifested in noises that are generally reserved for the boudoir… I suppose I’m not complaining.

Tesla smoked everyone with nine full laps. YHC got a solid eight.

Slow Jamz tried to get the flying EH on a sad clown that has been flying by Pantheon for a few weeks now, but he’s not biting. I believe Olaf spoke with him last week.

The 3rd F from CoT…

In CoT I talked briefly about how the 3rd F, Faith, is often hard to explain to people who reject faith.  I translate that pretty frequently to “Faith that I am not the center of the universe”.  And spoke a bit about my personal conviction that we need to try to put others needs in front of our own needs. And we should always be putting the needs of others in front of our convenience and luxury.

Here I expound:

I find it difficult talking about F3’s core principle “Open to all men” in relationship to the 3rd F, “Faith”.  On the surface it’s hard to make the relation work, they seem incompatible because no matter what I say, what men seem to hear is “Open to christians”, and I don’t want that to be the case.

F3 obviously isn’t for every man (if it was there would be mass logistical chaos in every city at 0500).  But how do we stop the word “faith” from auto-translating to “barrier”?  I evangelize F3 pretty frequently, and I’ve seen the facial twitch when that third F is uttered more often than not. When I witness that tic, I try to weaken the barrier.

As mentioned in CoT, that third F may be described as “Faith that I am not the center of the universe”, you often hear “I am 3rd”. Which, I feel, is a lot more appealing to those men we will meet (generally on a daily basis) who may not share your/our/my faith. While I believe in Jesus, I cannot require others to do the same (Paul going so far as to say, if they reject you, shake it off and move on).

Despite this, I know that there is often great honor to be had in living 3rd. Though there are the depraved few who see Michael Douglas in Wall Street as their god, they still might be attracted to a free workout… unless they own gyms.

There are dozens of scriptures in the Bible that expound on the inherent wrong of living luxuriously while others live in want. To live 3rd, to me, my “faith that I’m not the center of the universe”, means that I have to decide between commodity (Starbucks, Beer, Wine, the newest cell phone, my ruck, the list is almost shamefully long…) and the aid of others.

Jesus said we’d always have the poor… Those who live in luxury will never be able to shed the responsibility of caring for them, and the result of shirking that duty is pretty well explained. Over and over…

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The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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Sweep the Leg runs into Pantheon

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I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.

After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.

Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!

Run a full lap around the long road (about 0.35miles)

5 Burpees

Run the loop again

10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)

Run the loop again

15 Merkins

Run the loop again

20 Squats

Run the loop again

25 LBCs

Run the loop again

30 SSH (your welcome Jeykll)

Run the loop again

35 V-ups

If you finish the 7 laps, rinse and repeat.

All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises.  He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!

Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.

Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.

Trucker

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5

Big Words & Others’ Plans

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15 PAX in the gloom at Pantheon for a workout featuring some big words and other people’s plans. A Backdraft WOD from the stricter quarantine period and 38 Special’s from All the Yogging

Warm-Up
– SSH x21
– Moroccan Night Club x15
– Yoga sequence
– Merkins x10
– Shoulder Taps x10
-Did the first round of the Thang as PAX still considering it the warmup.

The Thang

See above. Modified the the reps so we hit the full numbers after 10 stations and right at 0600. On the second loop, we had to reverse course to station 3 and then finished at station 1 for time.

NMM:

The school exterior has new modifications for entrance and exits to keep kids physically distanced as the start of school is right around the corner. YHC has been thinking a lot about failure and how to encourage better failure and better growth. If the Chapel HIll experiment is any indication, the best laid plans of mice and men for returning to school during COVID-19 will fail. How will the PAX of The Fort respond for our families, our schools, and our community?

We’ve all failed in our lives and I pray we can use failure to make things better.

COT

Lots of praises for good things: children’s athletic success, marriage length, parental birthdays, grant awards. Prayers to remember the good during our moments of tribulation.

—

Band Camp Dismissed

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7 of Diamonds

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There were 3 runners and 9 PAX joined YHC for the boot camp portion.  Was thankful for the help as this was my VQ for a boot camp.  Wanted to make it memorable…

After a quick reminder, gave the disclaimer and we were off.


Warm Up

Moseyed toward the back of the school stopping at first parking lot for Moroccan night clubs (x15) and merkins (x10).  Then moseyed past the back of the school to the next lot where we did low slow squats (x15) and mountain climbers (x10).

The Thang

As we headed up toward the field the PAX saw the chalk on the ground with the 7 of diamonds exercises laid out…I explained each exercise is done at the four locations I pointed out around the loop that goes around the field – about 1/3 mile loop.  All exercises were oyo.  Then it was time to get to it.  Gears was out the gate first and the rest eventually joined in on the fun.  The exercises were:

Burpees (7, 28 total)

LBCs (14, 56 total)

Lunges (21, 82 total)

Flutters (28, 112 total)

Jump Squats (21, 82 total)

Diamond merkins (14, 56 total)

Burpees (7, 28 total)

 

Only a couple made it all the way through and after the six was in we had about 2 min left.  Found a curb and did 30 dips (IC) and 10ish LBCs with a very irregular counting cadence.
Headed back to the shovel flag for COT.
Thanks 38 Special for the opportunity to lead.

 

 

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Lucky 13s

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Typical warm humid July morning in Ft Mill.  Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout.

Disclaimer
Count off

Thang:

Sweep the Leg 072020

The route is a one-mile distance using the out and back style: Run out to Gold Hill Elementary school, where the flag pole is ½ mile from the parking lot and run back (total is one mile).

At each ¼ mile along the route, there is a sheet with exercises to do.  See table below.  Count 15 for all exercises.

Loop 1/4 mi 1/2 mi 3/4 mi 1 mile
1 LBC Merkins Monkey Humpers Bobby hurleys
2 Big Boy S/u Dips Squats Mtn Climbers
3 Freddie Merc. Diamond M Calf Raises SSH
4 Amer. Hammers Carolina Dry Docks Lunges Plank Jacks

We had a few runners complete all four miles.

Fini, COT

Notes: The one hill on the return leg was not pleasant after the first mile.  Good practice for the upcoming SWEATI.

Keep Cash and his family in your prayers.

Top three: Bones, Speed Racer, Long Duck

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Snowman suicide at Sweep The Leg

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YHC was late to the party placing cones for the beatdown so my man Gears lead the charge from StartEx. YHC was rolling up as the PAX were rolling out so I quickly parked and jail broke it towards the elementary school parking lot untied shoes and all.

Disclaimer was quickly disclaimed, thank you Maximus for providing cues as YHC struggled to be able to talk and tie shoes at the same time.
The Snowman Suicide was on tap for the unsuspecting PAX and boy was it going to be a doozy.

During this trying time, everyone is dealing with something and I wanted to remind everyone that Life is a team sport. And developed a beatdown that allows every single guy an opportunity to jockey for the top spot. This allows for the man out front to be continually pushed so that no one gets to take a break, no matter their individual fitness level.

Just as with anything in life, we are going to have setbacks, and we must remember that during these setbacks we must focus on the path forward and learn from the experience. It is also during these times that we must share that experience with our fellow PAX and those close to us; To allow them to learn without having to make the same mistakes for themselves.
“CLEAR THE PATH”
“LIGHT THE WAY”
The details:
Ten cones are placed along the route from the Elementary school teacher parking lot through the carpool dropoff lane over to the bus lot all the way around to Dam road.
Each cone has an exercise written on it. Every exercise will be performed 10 times.
This is a suicide workout but not just any suicide. It’s a slinky suicide of life so you go up 3 cones then back 2. Meaning that everyone will start by performing the exercise listed at cone#1 then the PAX will sprint past three cones to cone#4 to perform the exercise before coming back two cones to cone#2 to complete the exercise.
Then run to cone#5 to do the exercise, then back to perform the exercise listed on cone#3 and so on and so forth all the way up to cone#10.
So each time the guy in the lead is making progress by one cone but it’s taking him a lot of effort and having to backtrack a ton.

Here comes the kicker:
The kicker is that when the man in first-place finishes the exercise after coming back to cone #2 he then yells “Charge or Onward” and starts to run towards cone#5. Every person that he passes that are still on their way back to cone#2 skips the exercise at cone#2 and joins the leaders heading to cone#5. The leader has already cleared the path and is now lighting the way towards the next cone/challenge of life. Everyone can learn from the leaders experience and head towards the next challenge together. COVID SIDE NOTE: When I say together let me clarify that the distance between cones was large enough that social distancing was easy to maintain along the route (a full-sized road with no traffic) and ample hills to naturally separate the PAX. It is an extremely difficult process that allows every PAX to pick each other up and challenge themself to get better.

Here is the list of exercises
#1: Mack Tar Jighs
#2: Suicide Squats
#3: SSH
#4: Bomb Jacks
#5: ChaCha Merkins
#6: Bobby Hurleys
#7: Hand Release Merkins
#8: Jump Squats
#9: CDD
#10: Burpees

I try to hit all of the 3S2T in all of my Q’s and I feel this one delivered. The speed, strength, and stamina were definitely worked on and the constant switchbacks and hills really focused on the mental and physical toughness aspects. The look on guy’s faces during the beatdown showed the struggle but the encouragement was strong.

I think we made it through the burpees then back down to the Cone # 4 before having to jail brake all the way back to COT.
Great work was put in by all and I think the leaders got in over 4.6 miles and who knows how many exercises.
Count-A-Rama, Name-A-Rama, Announcements and Prayers and Praises before a circle of man.

It was a pleasure to witness the longest shooting star I have ever seen with you gents.

Thank you to Gears for the opportunity to lead these great HIM.
Stay Frosty My Friends!
Olaf

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5

F3 Combine

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Short and sweet…. time change the day before, pleased that 9 hard chargers showed for Quagmire despite losing an hour of sleep.

The Thang

Mosey to HD Parking Lot

  • 3 Burpees per Crosswalk

COP

Mosey to Homegoods Parking

  • 3 Burpees per Crosswalk

 

F3 Combine Circuit

  • High Knees/Butt Kickers/AYG the length of two parking spots
  • Side shuffle 10 spots worth
  • Nur back two parking spots
  • Side shuffle 10 spots worth
  • Plank for Six

Repeat each of the following IC

  • Merkins
  • Mountain Climbers
  • CDD
  • Squats
  • Monkey Humpers
  • Apollo Onos
  • Flutter
  • Box Cutter
  • American Hammer
  • Burpees

Mosey to Fountain

  • 3 Burpees per Crosswalk

3 Sets of increasing reps IC:

  • Russian Dips
  • Irkins
  • Step Ups

Mosey to COT

  • 3 Burpees per Crosswalk

82 Reps of America’s Favorite Exercise

Read Your Newsletter

 

Honor to Serve

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Just Enough to Hurt

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Planned this Q while sitting at Copper Premium Pub in LW enjoying a nice after dinner  Bulleit bourbon.  I always wonder when planning a WO , will this be enough? As I scrawled out the idea on a bar napkin I tossed the first go out to my Sheildlock for input.  Silence then ??? came the reply.  Who knew the CPP was in a hole and pics wouldn’t send. Then I changed it and sent it back out.  Again it didnt send.  SO I finished up all headed to the house. Then came the reply- Looks great!! Only probelm was I didnt know which version of the workout it was.  So I made the call.

Upon arrival Cyclopes requested the brand of bourbon from the night before since the hype tweet was nondescript. He had his ruck in the car and depending on my answer which way he would go BC or Ruck.  As soon as Bulleit came out his decision was made and he rucked up. #DRP

Circled up w/ our Friends the Golden Corral Bootcampers for a Dark Helmet Disclaimer and we were off.

14 min time hack mile to Tega Cay Elementary School.  The pace was brisk and the 2nd F Was flowing as we cruised up the road.

Took us down the hill to the concrete pad and circled up.

The Thang- Just Enough to Hurt

25 Ruck Squats  IC

5 Man Makers OYO

25 Ruck Hammers IC- Heard some mumbling start

5 Man Makers OYO

25 Thrusters IC

5 Merkins OYO

25 Flutters w/ Ruck Press IC

5 Merkins OYO

25 Curls OYO

5 Merkins OYO

25 Ruck Swings OYO

With right at 15 minutes left me rucked back to COT. 2.39 miles covered right at 14ish minutes per. #Cyclopeshaslonglegs

Arrival with 1ish Minute to spare.

Hit the 6 for Ruck LBCs till the B/c returned.

In COT DH talked about the importance of the #SheildLock in out lives.  I have been blessed with a Sheildlock  that has been expanding from 1 to 2 to 3 to 4 guys.  I challenge all Pax to find that guy or group that we can lean on and be vulnerable with.  It is worth your time.

LOCK SHIELDS AND HOLD THE LINE!

Thanks for the opportunity to lead Mainframe.

Duck Out🦆

P.S. Bar Napkins Weinkies don’t do well on wet pavement.

 

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