Great to see the PAX out. As usually, we were the flashing lights going various directions from the Starbucks around Baxter and down 160. Great job men!
OYO running. Moderate to FAST!!!!!
We had 22 PAX at the Ballroom for some 4 corners work. We took a short mosey with some toy soldiers and high knees thrown in there and headed toward the back parking. Before starting out we had a brief intro on the theme of the month Victory. YHC challenged the PAX to think of where you are seeking victory. The place where we most need victory is in our relationship with Christ. With that seed planted we started our COP with COP consisted of SSH, windmills, Moroccan knight clubs, Merkins and a few Yoga exercises.
Now on to the meat and potatoes. Did I say we were doing 4 corners? Yeah, I thought so. In each corner there was a list of 4 exercises. Make a lap for each # return to the middle for 5 burpees or bomb-jacks. The 4 rounds were as follows:
15 Reps. for each exercise:
Back to the center for some encouragement on victory.
20 Reps for each exercise:
Mossy back to COT. We ended up doing 10 additional for a “That’s what she said comment” although no one owned up to it. The ballroom moderate ended up being not so moderate. Didn’t hear any complaints. Thanks for the opportunity!
Bass-o-Matic
What an amazing morning in the gloom on this Fall day. Spitz posted early for a pre-run. We had a couple of young Pax present to push us. Twister was wide open and fueled with enough caffeine the town of Fort Mill. #LoveIt
The Thang
Leg Warm-Up: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karaoke Left, Karaoke Right, Power Skips
COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), MC (20x), Peter Parkers (10x), Parker Peters (10x), Pepper Grinders (10x), LBCs (15x)
Stretch-o-rama
3 on 3 basketball games for intense cardio.
Moleskin:
Many people wake up groggy and dreading the day. Starting your day with a negative mind set is a self-defeating choice. You lose the battle before it starts.
Start and end your day on a positive note. What you think and say become reality. Speak victory into the atmosphere to win the battle before it starts. When you are troubled, call on God and His angels to help ensure your victory.
Deuteronomy 20:4 NIV – “For the LORD your God is the one who goes with you to fight for you against your enemies to give you victory.”
Peace,
Deacon
Firstly it was actually 17, I must’ve been counting SkyQ this morning.
17 strong showed up for a little KISS workout (keep it simple stupid). It went a little something like this.
COP
10 – SSH
10- Low Slow Squats
10- Hillbilly Walkers
10- Windmills
Now that we’re warmed up a bit here’s the thang:
At the center of the parking lot five burpees, at one end ten squats (jumping or otherwise) at the other end, ten merkins. Repeato until you reach ten of each round of squats and merkins.
Once our gazelles reached ten, we circled back up for a couple rounds of squats, lunges and core work before wrapping up with some stretching.
This was my first time qing at Footloose. Thanks for the honor of leading.
Great work out there by everyone!
DT Out.
26 Men showed up on a glorious Friday morning for a Slow Burn.
Began with a Mosey to the Empire Pizza parking lot for some warm ups. Line up. High Knee across parking lot, mosey back. Butt kickers across, mosey back. Karaoke across, Karaoke back. Toy Soldiers across, mosey back.
Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.
Short mosey to being the “Tour De Lowe’s”. Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat
Continue the Tour De Lowe’s with a mosey to The Wall for stop #2: Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs
Time Out for Zimmern’s first attempt at preaching. Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc). Things outside of our control often have a huge impact on our lives. How do we learn how to control our response towards things outside of our control? Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.” We need to turn control over to The Lord and trust in Him. Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.
Complete the Tour De Lowe’s with a mosey to the front parking lot. Pax pair up. One Pax starts squats. Other Pax runs across parking lot. switch. Continue to 150 cumulative squats. Repeat, but with Carolina Dry Docks.
Mosey over for a lightning rounds of 4 corners around Empire Pizza. Pax counted off by 4’s. #1 40x Merkins. Mosey to #2. 30x Flutter Kicks. Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.
Return to COT. Name-o-Rama. Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.
-Zimmern
11 veteran Pax posted to #BlockParty for the start of October. This month is #Respect month on the Q schedule at this AO. Senator Tressel was on Q, but unfortunately he faced the daunting responsibility of picking up his sister early that morning and driving to OH for a family funeral. Old Bay kindly agreed to step up in the late night hour to take the Q YHC kicked off the warm up to check the #Respect box according to original plan. With a brief disclaimer and a reference to the monthly theme of #Control, the morning was launched.
The Thang
Warm up run 1/2 around WEP
Stop at far corner for COP — SSH, Hillbilly walker, windmill, low slow squat, Peter Parker
Mosey to play ground with some karaoke along the way
Pull-ups x10 OYO (in honor of ST since he never passes them up at WEP)
Plank sequence
Hand-off to Old Bay
Mosey to parking lot on 160 in front of UC Synergetics & partner up
A mash up between Four Corners and a Modified Jack Web series ensued from this point until completion
In parking lot:
1 burpee to 4 run-stance switch
+ Repeat with 2 burpees, then 3 burpees
Bear crawl to brickwall courtyard area
1 box jump (or step up) to 4 dips
+ Repeat with 2, then 3 box jumps
Partner wheelbarrow to street
1 big boy sit up to 4 american hammers
+ Repeat with 2, then 3 big boy sit-ups
Mosey to corner at stop light on 160
Jack Webb – (1:4 ration) for 3 reps
Return to parking lot for sessions 4-5
At last stationg (Jack Webb), pax take it all the way to round 10
Mosey home
COT
NMM
Prayers for ST on his unfortunate journey. We wish he were with us and we know he wishes they same instead of the duty he was called to. We were together in spirit at WEP and in OH.
T-claps to Band Camp for posting at his second workout since his FNG day at the anniversary convergence. Keep it up, brother!
T-claps to Old Bay for responding to the call in the wee hours to fill in for ST. He shakes a weasel like nobody’s bidness!!!
Old Bay’s message for the day related to #Control. He talked about the importance of #Downsizing in life (not just your house) and #Simplifying as a means to relinquish #Control. These steps create #@Whitespace for reflection and discernment in order to move forward intentionally and/or respond to where you are needed. He certainly demonstrated that in spades today!
Thanks to the pax for posting to hold me accountable!
It was a balmy Saturday Morning heading to the Yard as I saw many headlamps off in the woods running the Ragnar. We were getting ready to dial in our own pain for the gloom. Hopeful thoughts that one of the PAX would bring an FNG or a Kotter to help keep the promise of a quasi moderate workout. Unfortunately that wasn’t the case.
9 PAX took off for a quick mosey around the parking lot before diving into what would be a painful experience. We started out with some stretching moves across the parking lot to limber up with knees to chest, toy soldiers, butt kickers, high knees.
Circled up for some warmup moves: Moroccan nightclubs, cherry pickers, merkins, windmills etc.
The Thang:
Thanks to Anchorman a couple of weeks ago I borrowed his idea of a tabata workout. 30 seconds of exercise 15 seconds of rest. Two sets of each exercise.
Flutters, Low Slow Squats and Side straddle hops.
2nd round was pretty painful
Plank, Shoulder Taps and Peter Parkers
Didn’t realize that those were all in the plank position till it was to late. Some serious grumbling during this one.
We finished up with a couple of rounds of wall sits and lunge walks to through the parking lot.
Had a brief discussion about the theme of the month Control and how as men we try to control things around us. We should rely on God and give Him control of our lives so our outcome would be more inline with his will.
Thanks for the opportunity to serve!
Bass-O-Matic
Footloose brings the numbers for sure… No sense in getting philosophical at the front…
The Thang:
Warm up:
– Lot lap with dynamic stretching
– Windmills x 10
– IW x 10
– Arm Circles x 20 (10 forward, 10 backward)
– Squats x 10
– SSH x 15
Mosey to back of Baptist Church
]The cones will tell you what to do from here. Each cone has two choices of an exercise to perform. At each cone, make a choice. Neither exercise is “harder” or “easier” per se, but you may look and think, I hate that one, or I’m ok with that one, or I love that one… The point is, you choose. You are faced with choices every day, and different things are needed at different times, and you have to navigate that. There is NO JUDGMENT for what you do or do not choose, only if you do not push yourself a little past what your natural man desires. Pick one or the other, or if you are feeling plucky… do both.
Cone 1:
Cone 2:
Cone 3:
Cone 4:
Cone 5:
Cone 6:
Cone 7:
AMRAP FOR TIME
Ended with a little cadence merkins, squats, and Jack Webb (to 5, it’s moderate after all)…
All things considered, it was a good time.
NMM:
Every system is perfectly designed to get the results it is getting. If you don’t like your results, change your system.
Helmet, out.
Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.
We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.
It wasn’t all sunshine and rainbows, however. Here’s how we got better:
Warmup (led by Ginsu)
Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)
Run (led by Birdcage)
Bootcamp (led by Royale)
Black Diamond (led by Backdraft)
Ruck (led by Trucker)
2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.
Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.
Moderate (led by Short Sale)
MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.
Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.
Wrap Up
What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.
Ginsu