Tag: Badlands

Loops in the Dark

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A thunderstorm with high winds rolled through The Fort around 0200hrs and woke YHC. As I sat in the parking lot at 0509hrs, I began to wonder if it had done the same to other PAX, and that I may be running alone this morning.

I didn’t have to fret long, as a rush of vehicles and one running Band Camp ascended upon the AO.

A total of 8 PAX started the day off right with the Pledge of Alliance at 0514hrs. A disclaimer was given and we began warm ups with:
20 SSH IC
10 Tappy Taps IC
10 LSS IC
Then we ran from Veterans Park, up Main Street, took a right on 160 and ran to Unity Street.

The Thang
RUn a series of expanding “loops” in the Whiteville Park neighborhood, with varying exercises assigned to each loop.
Loop 1 – Run down Unity St, left on Elliot St, left on Springs St and left on 160. 10 Merkins at every corner.
Loop 2 – Run down Unity St, left on Leroy St, left on Springs St and left on 160. 10 Sumo Squats at every corner.
Loop 3 – Run down Unity St, left on Hill St, left on Springs St and left on 160. 10 Wide Armed Merkins at every corner.
Loop 4 – Run down Unity St, left on Oak St, left on Springs St and left on 160. 10 CDD at every corner.
Loop 5 – Run down Unity St, left on Elliot St, left on Springs St and left on 160. 10 Monkey Humpers at every corner.

The established neighborhood can be pretty dark in the gloom, but all PAX were able to push themselves and others (as a few partnered up). 4 miles was the goal and most PAX got them all in. 

We all met back at CoT at 0600hrs for announcements, prayers and praises.

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6

B.L.O.C.K P.A.R.T.Y

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7 men shunned the fartsack and tackled Block Party this glorious December morning. Disclaimer was disclaimed, a brief warmup was performed (SSHs, Low Slow Squats, and Imperial Walkers) then we were off. Here’s what we did:

  • Bat Wings – 20 forward arm circles, 20 backwards arm circles, 20 seal claps, 20 overhead claps – all in cadence)
  • LBCs – 20 (IC)
  • Outlaws – 15 (IC) left, 15 (IC) right
  • Carolina Dry Docks – 20 (IC)
  • Kraken Burpees – 20
  • Plank Destroyer – Begin in Plank position, perform a Makhtar N’Diaye ending back in Plank position, perform a Merkin, perform alternating Shoulder Taps, perform a Plank Jack. Back to your feet. 11 rounds
  • American Hammers – 15 (IC)
  • Rosalitas – 20 (IC)
  • Tempo Merkins – 10 (IC)
  • Y-rises – 20 (IC)

We ran from the park to Fort Mill Animal Hospital, to Fort Mill Town Hall, to First Baptist, to Fort Mill PD and repeated the loop twice  we added the Clebourne loop and one last trip up and down Main to finish with 2.36 miles.

NMM

Thanks for the opportunity to Q, Kermit. It is always an honor to lead the #HIM of the region and meet a couple new guys. Welcome back, Sawdust and pleasure to have our Charleston brother, Big Diff in the house. Great push this morning Badlands and Seamstress.
I teased this workout with low mileage and new exercises. I’m now feeling all the chest and shoulder work.
As we approach the new year, what are you planning to work on? Weight loss? A new job? What is the one thing you have put off year after year? What have you shelved because of fear of the unknown, lack of money, or perceived lack of experience? Why not try it in 2022? Worst case scenario- you learn something. Stop asking what if it doesn’t work out and start asking what if it did. You don’t want to look back on it and say I wish I would have. Don’t live with regret. Try and see.

-Italian Job

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12

Mind the Queen

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13 PAX met in the gloom on a cool Monday morning after the long Christmas weekend. YHC wasn’t sure how many would take the DRP, but was happy to see a strong turnout.

Disclaimer was given and then the plan for the morning was given so that the runners could get after it.

Warm up:
25 SSH IC
15 Tappy Taps IC
15 LSS IC

The Thang
Run to the west exit of the parking lot (Dave Gibson) and cross 160 into Brayden at the traffic light. Run down Emory Lane and turn left on Brayden Pkwy. Run to dead end and turn left on Afton Way. Afton Way will take you to the back of Brayden. Some mumblechatter on the longer route, but this route got us 1 mile out of the gate.

At the back of Brayden, there are two “loops.” Afton Way forms a 1/2 mile loop, and Lizzie Lane is a cut through for 1/4 mile loop. The plan was to alternate loops and do exercises between each loop. PAX were encouraged to run the 1/4 mile loop at a faster pace, and run the larger loop at their normal pace.

Between each loop we completed the following:
10 Merkins
10 Big Boys
10 Peter Parkers

At 0550hrs we began the run back to COT and got 3 minutes of Mary in. PAX got between 3.5 and 4.5 miles in for a solid morning in the gloom.

We discussed the importance of the Queen (Q1.3) and that even though we all took the DRP and were taking care of our fitness, we could not outwork our Queen. This time of year can be very challenging, and may take little more discipline and accountability.

Announcements, prayers and praises.

And the PAX eventually reminded me to do Name-O-Rama.

Thanks Vuvuzela for the opportunity to lead, and the new challenge of leading a group of runners.

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Chills, Thrills, and Hills at Sweep the Leg

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Chilly morning. Could be worse ….at least it wasn’t raining. No FNGs. Disclaimer disclaimed and off we went.

Quick run around the lot to find a dark road for COP warmups. 15-20 of each:
* SSH
* WM
* IW
*MNC

Then to the top of the hill at Dave Gibson Blvd. Noted this to the PAX as the top point of our journey. Then down the hill to where the cell phone access area is near the creek. This is the bottom point of our workout.

Hills of Thrills
* Start at the bottom of the hill. Do 5 reps each of merkins and plank jacks.
* Run to the top of the hill and then do 5 reps each of flying monkeys (jumping monkey humpers) and LBCs.
* Back to the bottom to repeat.
* Each round the reps of each exercise increased in increments of 5.
* So it was 5 reps of merkins and PJs. Run the hill. 5 reps of flying monkeys and LBCs. Run down the hill. Then 10-10, run up, 10-10, run down, 15-15, run up, and so on. Stopped at 25 reps of each at both points.
* In total we did approx 3 miles and 75 reps of each exercise.

Back to the parking lot for a loop around the lot. Short ends we did LT Dans. Long ends we sprinted.

Back to COT/endex.

Announcements, P&P:
* A LOT going on, read your newsletter
* Santa Boss, Christmas Eve convergence on 12/24. If you run AND do the convergence, an anonymous donor will give up to $75 for D2D causes.
* Prayers/praises for the coming of our Lord!
* Prayers/praises for Vuvu as he meets up with his boss after a long time apart
* Prayers for Yard Sale as he breaks away from a bad work situation and starts off on a newer more positive one
* Prayers for healing, patience, and support for those in need

Golden Nugget quote of the day…..heck the decade…..from Quack Attack:
Remember that every day we wake up is like Christmas, every evening is like Thanksgiving, and every night before bed is like New Year’s Eve. We are blessed to wake up every day and start over.

Man that one really puts things into perspective. Each day we are truly blessed to be here, each day is a blessed gift. As the day ends we should be thankful we were here for it, and as it ends we should celebrate being a part of it and look forward to the new beginning of tomorrow.

Thanks for the opportunity to lead. God bless.
– NASA

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Nas on a Nasty morning at Varsity?

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11 met on this misty/chilly morning at The Varsity. Band Camp led off with disclaimer that covered both he and I (fortunately). Then 3 PAX went on their own for a long run. The rest of us followed Band Camp the get started.

From Band Camp:
This morning I kept the yoga simple under the awning as rain was approaching:
We built up in segments to flow through Surya Namaskar A. Then had time for one sequence of Surya Namaskar B.
YHC passed the reins over to Kermit at exactly 0530. Always an honor to lead any workout, but leading Broga is an enjoyble chance to maintain focus through some excellent mumblechatter and groaning from the PAX.

From Kermit:
I thought we should wrap up the work week with some fun. And with the dry conditions and good lighting under the awning, I gave my “message” to the PAX: “Everything will eventually come to an end, So try to savor the moment, cuz time flies don’t it. The beauty of life, you gotta make it last for the better, cuz nothing lasts forever.” – Nas

Let’s get to work.

We left the dry comfort of the awning and moseyed through the rain to the stop sign at the bottom of the hill.

The Thang
ELEVENS – burpees at bottom of the hill and pull ups at the top of the hill.
We may have referenced the lyric “savor the moment” a couple of times.
Band Camp and Poppins led the way, and finished with a few minutes left in the gloom. A DORA of merkins, squats and more hill running was waiting for them.

Back to CoT, and joined back up with the runners.

NMM, Announcements, Prayers & Praises.

Thanks to Bodywash for the opportunity to lead.

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7

Rain and Malachi

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The heavens burst forth this morning.

5 PAX gathered in truly gloom 41 degree weather. At about 0520, the rain really poured for about 10 minutes and then let off to only a solid shower.

YHC modified my plan with the rain. I really just tried to warm us up (literally and figuratively) under some cover. Then we braved out into the rain. We stopped occasionally for exercises. I was flying a bit of the cuff among the exercises I called in cadence in various locations:

  • SSH
  • Merkins
  • Bulgarian Split Squats
  • Mountain Climbers
  • Imperial Walkers and Hillbilly Walkers
  • Squats
  • Inverted Merkins (from BTTW position)
  • Derkins
  • More Derkins in a different spot
  • More Bulgarian Split Squats
  • Pull-ups – called up and down
  • Toes to bar – called up and down
  • Burpee Pull-ups (8 count)
    • that was “fun”
  • Pistol Squat with a poll for support
    • we only did 3 each leg, relax
  • A few wall sits in different places
  • Tibialis Raises (thanks River Rat)
    • these don’t look hard, but DANG

OYO we did deconstructed burpees towards the end. I think we hit about 15-20 before 0600

Kaiser asks for the Q to bring a scripture. Since I’ve been working on a Bible-In-One-Year plan, I recently read the beginning of Malachi. Chapter 2, Verse 3 really hit me. “Because of you I will rebuke your descendants; I will smear on your faces the dung from your festival sacrifices, and you will be carried off with it.”

How do we setup our children for failure with God?
How were we set up by our forefathers for failure?

How is the $!.^ from our celebrations rubbed back into our faces? Or are the very things we try to offer up to God as a showcase of our faithfulness sent back to us as markers of our inadequacies?

I was also really glad for the rain this morning. To think that even though we may have dung smeared on our face, God send a rain like we had this morning to wash it away. We just have to be brave enough to go outside and tolerate it.

An honor to lead. And an honor to have 4 other PAX there in the inclement gloom to share the morning with. I know for a FACT, I would not have done very much without the other men around me this morning. Instead my heart rate monitor said we torched about 700 calories.

Also wanted to share that on the pull-up bars my phone randomly began playing Juliet’s Death from Prokofiev’s Romeo and Juliet. It’s a trombone choir arrangement. Here it is for your listening pleasure: https://www.youtube.com/watch?v=mkDK2L9mpBY Listen especially to the chord circa 30 seconds in and then the resolution around 57 seconds in. Try hanging from a pull-up bar at that moment and contemplating Malachi…..maybe it wasn’t random that my phone started playing that.

—

Band Camp dismissed

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Changing of the Guard

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28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

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5

Thankful for Block Party

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A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.

As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.

 

In no specific order, YHC discussed at length the below items for which I am thankful.

  • My life which has been blessed beyond belief (3B) by the Lord
  • My M who loves and pursues the Lord
  • My (many) 2.0’s who embody the best and worst within me. 
  • Good group of dudes to do life with (SL, Whetstone, etc).
  • Health – a year ago YHC was in the hospital and unable to workout alongside the men.
  • F3, of course. Life has changed in many ways for the better. 

Then we got to the 1st F.

COP

SSH

Wind Mills

Tappy Taps

Merkins

LSS

 

Weinke

Iteration 1 – Thankful for SL 

Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.

10 Merkins

20 Squats

30 LBCs

Mosey down to Massey Stop sign and back

Rinse and Repeat for 15 minutes

 

Iteration 2 – Thankful for my 2.0’s

Mosey to Ampitheater

Balls to the Wall – 30 second hold

Bear Crawl to edge of stage

10 CDD’s

Crawl bear back to wall

Repeat four times (for my four 2.0’s)

 

Iteration 3 – Thankful for My M

Mary in the Amphitheater

Protractor

Hello Dollies IC

Protactor

Box Cutters

Protractor

Rosalitas

Protractor

 

Mosey back to COT.

 

YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.

 

Think about what you have in life that is good. Think more about it.

Think less about what you think you need. You likely don’t need it.

 

Punch List out.

 

 

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3

Do not be anxious

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I think we all can feel it. The holidays are upon us. The calendar is beginning to fill up. The “to-do” list is getting a little bit longer. And all the while, we’re supposed to enjoy this time of year.

Just typing that makes me feel anxious.

Personally, I will be hosting my first Thanksgiving this year. So the anxiety has been building over the last week. Over the same time period, I have felt a need to spend more time studying and praying. So when Kaiser asked me to Q, and to prepare a message if possible, I felt I should share the message I was experiencing, because often times, others are going through similar circumstances.

5 PAX plus YHC took the DRP and showed up on this frosty morning (25degrees in SC?!?). No new faces in the crowd, but disclaimed nonetheless, and added the disclaimer that I would try to delve into the topic of Prayer (Q1.10). Though I am a Christian, I reminded the PAX that F3 is open to ALL men, of ALL faiths.

We moseyed down to the Elementary school parking lot and circled up for a few warm ups:
• 10 Windmills IC
• 25 SSH IC
• 20 LSS IC

Philippians 4:6-7 “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

Then we moseyed back up the driveway to behind the stadium scoreboard and continued to warm up with:
• 10 Cherry Pickers IC
• 10 MNC IC
• Followed by some mild stretching

PAX partnered up for Chase the Bear back to the pull ups bars. Partner 1 began Bear Crawling while Partner 2 completed 10 merkins, then caught the bear and flip flopped.

The Thang
PAX all grabbed Cindy’s, and completed the following:
• Carry Cindy to stop sign at bottom of hill
• Murder Bunny with Cindy back up the hill
• Sumo Squats w/ CIndy
• Shoulder Press w/ Cindy
• Curls w/ Cindy
• Tricep Extension w/ Cindy
• Pull ups
First circuit included 10 reps, second circuit 20 reps and attempted third circuit had 30 reps. We lost a few Cindy’s along the way (but I blame the bitter cold for that).

Moseyed back to COT for Mary, but ran out of time in the first set of flutters.

Completed my sermon (aimed directly at myself) that an often neglected aspect of the Get Right is our faith. I encouraged the PAX to spend time daily studying and praying, for we never know when the anxiety will arise.

Name-O-Rama, announcements and prayers for safe travels, good times with our families, those that are experiencing the holidays without a loved ones, and for injuries.

Thanks to Kaiser for the opportunity to lead, and I hope everyone got as much out of it as I did!

Happy Thanksgiving, brothers.

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