Tag: Backdraft

Scaling Walls

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Today’s workout was simple.  But simple doesn’t mean easy.

5 Men, 1 Wall.

The Thang

Mosey to the Basketball Area for COP.  All Exercises were IC for 30.

  • SSH
  • MNC
  • IW
  • Peter Parker
  • Parker Peter
  • CDD

Partner up (one group of 3) for the remainder of the workout.

Start at the benches, 3 running segments alternating between partners:

  • To the Light at the end of the lot and back
  • To the next Light and back
  • To the 3rd Light and back

We did this three rounds.  While partner 1 was running, partner two was doing the below exercise per round.  Flapjack between rounds.

  • Burpees
  • Squats
  • Merkins

Between those sets, we did some wall work.

Partner 1 runs to the wall, scales it to the other side, 3x Burpees.  Partner two is doing the below exercises and they flapjack between for three sets each

  • Flutter
  • Dying Cockroach

Mosey back to COT for 5 more Merkins.

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Honor to Serve.

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2

Finding Cindy

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The cars really poured in this morning….

25 PAX Present

Changed my plans a bit….Modify as necessary, right?

Warm-up
SSH in cadence….had to part the waters for River Rat’s arrival
Burpees in cadence. I think we hit 18
Imperial Walkers in cadence 15ish

Brisk Mosey to the Church of God

COP
SSH
Hillbilly Walkers
Some Yoga
Mountain Climbers
Slow Count Merkins (always a crowd pleaser)
A few burpees in cadence

Mosey through all the brick stairs at the Church of God
Plank it up in First Baptist Parking Lot
Some More Yoga (squats)

Thang:
Bear Crawl with additive Merkins at each parking line
1-2-3-4-5-6 (total 21)
distance – a long way to bear crawl
Al Gore
Cossack Squats

Brisk Mosey up to the Rug factory

COP:
More Yoga? Yep
33 Monkey Humpers in cadence (nobody liked this)
Some burpees in cadence

Brisk Mosey to Sisk Memorial Parking Lot to find Cinder Blocks
(There’s a reason it’s called Block Party)
Thang:- divided into groups of 3
– Three Stations: Manmakers, plank, run to bottom of Massey hill and back
Had time for everyone to do one rotation (probably 15-20ish manmakers)

7 Additional Burpees in cadence
11 Bomb Jacks

Mosey with the blocks back to COT

NMM:

Quote for the day from Thoreau’s Journal August 5 1891 ““The question is not what you look at, but what you see.”

A word on today’s naming: the Q takes responsibility for the outcome. That was me today. On naming an FNG, I went with “Dude Wipes” as a suggestion thrown out. Not the worst name, but was not right for this FNG.

It didn’t feel right. I did a poor job reading his body language. I should have vetoed it. Not my best moment as Q. We’ll rename this FNG.

When we’re on Q, we are charged to take responsibility. In this moment, I accepted responsibility for the outcome of the naming. In the future, I’ll take responsibility fearlessly when convicted. Even (especially?) when that conviction appears as a still small voice. If that means going against the flow of the PAX, so be it. After all, that’s a leader’s job: influencing movement towards advantage. Sometimes we gotta row upstream. I should have rowed harder today, and that’s on nobody but me.

Besides, none of the PAX wanted to do that many burpees or monkey humpers anyway. So if I go with a name they’re not happy with, it’s just more of the same from the 1st F side of the morning.

Welcome – unnamed FNG, It’ll be good to post with you again soon.
Welcome – Barrel Age, I think you brought out a lot of PAX to support you today!

Prayers for the kids, teachers, and parents of the FMSD as they plan for a return to school 5 days a week at all levels.

—
Band Camp Dismissed

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4

Upside Down

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SkyQ was stirring the Site Q’s spirit 30 days ago, suggesting he needed to loop YHC in for a New Year’s Eve Q at The Ranch.  Little did he know 12/31 happens to be my birthday, so there was no way I could pass up the invite. 12 pax posted in the damp (but not rainy) Gloom to make it official.

The Thang

Warm up yog around parking lot

Extended COP — familiar set of exercises interspersed after every two with increasing rounds of Burpees, starting with 2 and increasing by 2 each round up to 12

Mosey to the picnic tables and partner up

Partner 1 = 12 Derkins + Partner 2 = Balls to the Wall  / Flapjack (3 rounds)
Partner 1 = 12 Bombjacks + Partner 2 = People’s Chair / Flapjack (3 rounds)
Partner 1 = Donkey kicks + Partner 2 = Plank / Flapjack (3 rounds)

Mosey to soccer field and muster up

The next series will involve moving down and back across the soccer field…BUT…in recognition that 2020 was a year when “holding ground” qualifies as success, the objective is to make the trek with backwards or sideways moves (ie, Carioca, NUR, Crawl bear, Backward or sideways lunge,  side shuffle).  The only acceptable method forward is Bear Crawl)

We proceeded to move back and forth across the field and each down/back was marked with a set of Burpees declining by 2 with each series (10-8-6-4-2).  Final traverse for all pax was a Bear crawl

Circle up for Mary

Series of core exercises, capped off with Superman rendition of Happy Birthday song courtesy of JWOW and Backdraft.

Mosey home

COT

Thank you to Ruby Slippers for the opportunity to tie off 2020 —  it was truly an honor to be in The Gloom IN PERSON with the pax to finish the strangest year any of us have experienced.

It was an upside down year given that no one could have foreseen a pandemic coming.  Or a stock market rally in the aftermath.  Or legalization of pot in some states along with criminalization of holiday family gatherings.

This upside down and backwards orientation aligns perfectly with the Gospel and sets the stage for a new approach to 2021.  I’ll pick my One Word for 2021 (Now) and review 2020 and make plans for 2021…all the things that I would typically DO in prior years.  But 2020 has taught me that NONE of these matter unless they’re connected to the will of my Creator.  Rather than focus my energies on what I’m doing, I first need to create space for what He’s doing…and then fit my part in as accompaniment ( I think that might be a musical term, Band Camp?).

Thanks to the pax who posted to help me celebrate the completion of my 54th year on the Big Ball.  And thank you to all pax of The Fort for carrying me and each other through an upside down year.

Cheers!

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pre_blast_METTLE FORGER_new_gear_AO

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Friends:

I’d like to make available the training gear I’ve accumulated as part of my personal training venture to the Pax of The Fort and start a new Gear AO!

What:  Dealers ( Q ) choice gear AO.

Where: 12:15 pm on Fridays at Turner Field parking lot in Tega Cay.  45 minutes in length.  Inaugural workout on Friday, 10/23.

Why:  To serve the Pax who have flexibility to work from home or may not be early risers.  To reinvigorate Kotters or recruit new FNG’s who need a shieldlock.

How:  the Weinke could include the gear in my trailer or based on the Q’s of the day preference like kettlebell, ruck, or a combination of all.  I will assist the Q’s in setup.

Special Bonus:  a commemorative patch will be awarded to the first 10 Pax who post!

FAQ:

What gear will Bear Grylls make available to the Q’s?

    • The contents of my trailer include sandbags, kettlebells, dumbells, barbells, slam balls, TRX, battle ropes, jump boxes, bench, water jugs, squat rack, strength sled, speed and agility equipment and resistance bands.  A full gear list will be provided to Q’s so they can build their Weinke.

What if the weather turns bad, will the equipment be ruined?

    • Most of the equipment is rubber-coated, however, we won’t use any bare metal items if there is precipitation.  The Q of the day can always revert to a run or boot-camp model.  There is a soccer and baseball field at Turner which provides many pain-station options.

Other questions and concerns can be sent to Twitter at F3_BearGrylls or on Slack.

 

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21

Do 1 More

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We had 10 for a Do 1 More workout at Bushwood.

The best part of a Do 1 More for the Q is that you don’t tell the PAX that they will have to do 1 more 😉

Mosey from the football parking lot down the road toward the school.  As we ran past each lamp post, PAX saw an exercise written on the pavement, which started some mumble chatter.  After a little warm-up, PAX were instructed to get a piece of chalk and to AMRAP each of the 8 exercises, with good form, of course.

The 8 exercises were: Merkins, Squats, Burpees, Flutters, CDDs, SSH, Big Boys and Plank Jacks.

There was very little mumble chatter as we were all focused on counting.  Gotta remember music next time 😉

We then ran back down the hill where YHC told them to put their chalk back.  Then we discussed doing 1 more.  Do one more for your M, your 2.0’s, work, and for yourself.  I think Kilbassa said he wanted to have 1 more beer 😉

Then OYO, we completed 1 more rep than we did in round 1 without a timer.  YHC got through the burpees and realized I left my chalk bucket back at the start so I hard to run back to get it and then fell behind.  Stand and Hardwood picked me up as the 6.

Then we did a little Mary where FloppyDisk brought back the overhead claps that he forced us to do at Colesseum.  That was just mean, but made us better.

Great workout gents!  Thanks to Ltrain for the opportunity to lead.

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The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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Never Forget. 9/11/01. The Hive.

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Never Forget. 9/11/01. The Hive.

Disclaimer.
Light stretch- mosey to shovel flag. Stats on losses that tragic day, and remember we are still losing people everyday from issues caused on that day. Pledge of Allegiance.
Dynamic warm-up.
Circle up with bells.
20 single handed KB swings each hand – 10 Merkins, repeat down to 8, 6, 4, 2 on the merkins.
Take a lap
Complete the following exercises
KB Squat, Snatch Press, Alternating Lunge, Merkin with hand on bell, single arm curls r and l. first set 20, second 15, third 10, forth 5.
Mosey for a lap.
Circle up for abs.
COT.
Prayers for kids and teachers.

Prayers to Cash and lifting up his family as he lost his battle with cancer. JAY GRIGGS 52 CASH.

Never Forget.

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5

Footloose 8/20/20

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When BossHogg calls your number you either show or he sends the law after ya. With drivebys by 3 of Fort MIlls Finest i do believe he put them on notice to take YHC away if i didnt bring the pain to this fine PAX. Well we got started right at 0515 with a quick disclaimer that was to Drop Thrills satisfaction. We took off for a quick warmup that consisted of the good ole regulars. After warmup we moseyed to the four way intersection. we were going to be moving from this point to three differant directions when you get back to the intersection you do the exercises. Do first set of 100 combined reps merkins/ squats.run. second 100 combined shoulder taps/ american hammers. run. 100 reps third set CDDs/ lunges. run. Try and get in three sets of each. Move. We got 2 full sets and 1 set of 50 combined of the exercises. The PAX worked and agreed we work hard if we getting up at 0430. Thanks BossHogg for the call out. Backdraft out.

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One time at Bandcamp….RPG Style

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Band Camp came to RPG with one objective, prepare the Pax for the Sweati on Saturday morning.  Objective achieved!  

BROGA prepared the Pax for the SWEATI -CSAUP and offered a subtle reminder of the importance to add in some flexibility training during the week!

Bandcamp directed the Pax thru 30 mins of BROGA, then turned over the RUN/RUCK option to Bass-o-Matic (RUN Q) & CakeBoss (RUCK Q).

15 mins remained,  for a 1-mile tempo RUN with Bass-O-Matic or the all-important 3rd F Ruck with Cake Boss!

What are you doing to Get Right, Live Right, and Lead RIght?  POST somewhere to get better!

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Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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