13 HIM showed up on a blustery Tuesday to make the choice to get better.

Warm Up

  • SSH
  • Cherry Picker
  • Windmill
  • Hamstring stretch
  • Peter Parker
  • Parker Peter
  • Moroccan Night Clubs
  • 5 Burpees OYO
  • Mosey to the playground

The Thang

“500”

100 reps of each exercise in sets of 20 with a run up the hill and back after each set.

  • 20 Merkins (x5)
  • 20 Pull-ups (x5)
  • 20 Big Boy sit-ups (x5)
  • 20 Dips (x5)
  • 20 Squats (x5)
  • Run up the hill (x5)

That took most of the time. We mosey-ed around the park as a cool down and it was time for the COT. Pull-ups suck. Must do more.

https://youtu.be/7w02YaC0j1k

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Jammin’ at The Hive

You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

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Presidential Day Massacre at the Armory

The weather mostly held out with a few spitting showers but good  mumble chatter by the 11 pax on this cold and wet morning.  It was a morning filled with maybe a little too many facts our presidents but it was a good lesson that no man is perfect and all even through our flaws we can still achieve great success.  May we all be encourage to NOT be defined by our mistakes and to overcome them.

Warm Up:  In honor of our 45 presidents and 4 assassinated presidents (Four sitting Presidents have been assassinated while in office: Abraham Lincoln, James Abram Garfield (1881), William McKinley (1897-1901), and John F. Kennedy (1961-63)

  • 45 – SSH
    • 4 – Burpees
  • 45 – Mountain climbers
    • 4 – Burpees
  • 45 – Squats (single count)
    • 4 – Burpees
  • 45 – Merkins (single count)
    • 4 – Burpees

THE THANG…

Mosey to the Knee Wall

John Adams and Thomas Jefferson were close friends and correspondents — but they also had a bit of a rivalry. Adams’ dying words were, “Thomas Jefferson survives,” unaware that he had died hours earlier. Both died on July 4, 1826.

4 rounds  –

  • 7 – Wall Jumps
  • 18- Skull Crushers
  • 26 – Dips with Bell

10 – Count:

  • Monrovia, the capital of the Liberia, is named after James Monroe. He supported the American Colonization Society in its work to create a home for freed slaves in Liberia.
  • During his presidency, John Quincy Adams enjoyed skinny-dipping in the Potomac River in the early mornings.
  • Zachary Taylor was a tough guy — a major general in the U.S. Army and hero of the Mexican-American War. But oddly enough, what brought him down in the end was a glass of milk and some cherries that he enjoyed on July 4, 1850. The cherries were likely contaminated with bacteria that caused his death by cholera five days later.

Mosey to Open Parking Lot – Partner Up:

Andrew Jackson was involved in as many as 100 duels, most of which were fought to defend the honor of his wife, Rachel. He was shot in the chest in a duel in 1806 and took a bullet in the arm in a bar fight with Missouri Sen. Thomas Hart Benton in 1813.

John Tyler had 15 children, more than any other president. Two of his grandsonsare still alive today. One of Tyler’s children, Lyon Gardiner Tyler, born in 1853, fathered Lyon Gardiner Tyler Jr. in 1924 and Harrison Ruffin Tyler in 1928.

Combined

  • 100 – Pass Through Lunges/ Halos/ Curls
  • 15 – Bomb Jacks after each 100 (each person)

10 – Count:

  • Millard Fillmore lived the dream of many a teenage schoolboy. Fillmore’s first wife, Abigail Powers, was his teacher while he was a 19-year-old student at the New Hope Academy in New York.
  • Pierce had a tough time guiding the nation and perhaps an even tougher time guiding his horse. During his presidency, Pierce was arrested for running over a woman with his horse. Charges were later dropped due to a lack of evidence.
  • James Buchanan regularly bought slaves in Washington, D.C. and quietly freed them in Pennsylvania.

Mosey back to COT

Get ready to rumble: Abraham Lincoln could throw down in the wrestling ring. As a young man, he was only defeated once out of approximately300 matches. He made it to the Wrestling Hall of Fame with the honor of “Outstanding American.”

  • 300 Cumulative Reps (KB Swing, Plank Row or Shoulder Press

Ulysses S. Grant smoked a ton of cigars — at least 20 a day. After a great military victory at the Battle of Shiloh, citizens sent him more than 10,000 boxes of cigars as gratitude. He died of throat cancer in 1885.

  • End with continuous rotation of exercises of 20 count until we get to 10,000 total reps.

Other Facts:

  • William McKinley almost always wore a red carnation on his lapel as a good luck charm. While greeting a line of people in 1901, he gave the flower to a little girl. Seconds later, he was shot by an assassin, and died eight days later.
  • Teddy Roosevelt was shot in an assassination attempt while delivering a speech in Milwaukee. “I don’t know whether you fully understand that I have just been shot,” he told the stunned audience. “I give you my word, I do not care a rap about being shot; not a rap.” He completed the 90-minute speech with the bullet still lodged in his chest.
  • Herbert Hoover’s son had two pet alligators, which were occasionally permitted to run loose throughout the White House.
  • Eisenhower played a big role in popularizing golf. He installed a putting green at the White House and played more than 800 rounds while in office — exceeding the record of any other president. He holds a spot in the World Golf Hall of Fame in the Lifetime Achievement Category.
  • LBJ wasn’t scared to show off his, err, Johnson — he nicknamed his penis “Jumbo.” According to biographer Robert Dallek, Johnson met with a reporter who asked him multiple times why American troops were in Vietnam. In response, Johnson unzipped his pants, pulled out “Jumbo,” and yelled, “This is why!”
  • “Dubya” garnered the media attention with his frat boy past, but he also has a more wholesome side (aside from painting, that is). During his senior year of high school at Phillips Academy in Andover, Mass., Bush was captain of the cheerleading team.
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VD Boot Camp at Footloose

An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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We’ll Make It Breathable

I know Beacon had this idea in mind but as you’re reading, think about an area of your life where you can push yourself just a little bit more. Not in the sense of looking to DO more but rather, looking to BE more. This comes from pushing yourself. Push yourself to meet guys at another workout, push yourself to be present for others, push yourself to be more engaged. When you get comfortable with your routine, you coast rather than accelerate.

23 was the number at Footloose this morning and evidently, not everyone knew who was on Q. Once they learned, I was happy that nobody left. We started with 23 and we finished with 23. My ask of the PAX was this: I don’t know what you’re carrying on your mind as you roll in here at 0515 but as you’re here for the next 45mins, be HERE, be present, enjoy the guys to your left and right.

Once we were disclaimed, we took a long mosey over to and up Main Street to the Methodist Church to circle up in their parking lot.

Wind Mills

Imperial Walkers

Hillbilly Walkers

5 Burpees by special request

Squats

Moroccan Night Clubs

Carolina Dry Docks

5 more Burpees by special request

Mosey over to behind the Baptist Church

Switzer to explain the deal. Partner up while partners start on opposite ends of the large parking lot.

Each partner bear crawls to their respective 1st island then run to meet their partner in the “middle” of the lot. 20 Single count merkins, run back to that previously-mentioned island and crawl bear back to your starting point. Remember, push yourself just a little bit more.

Rd 2 was crab walk to that island, then run to meet the partner, 20 Wide Arm Merkins, run back to the island and walk crab back to your starting point. Remember, push yourself just a little bit more.

Mosey back to our starting parking lot for a little plank work.

20 Mountain Climbers

10 Peter Parkers

10 Donkey Kicks

10 Parker Peters

2min plank hold

2min Al Gore

1min Burpees

Remember, push yourself just a little bit more.

1min Side Straddle Hops

7min of Mary

WWII Sit-Ups

Flutter Kicks

Freddy Mercury

Heels to Heaven

Protractor

Remember, push yourself just a little bit more.

And that was it…well done.

Announcements:

  1. Mini-convergence at Slow Burn tomorrow to pray for and send Wegmans off on his F3 mission trip to Peru. (Broga will be at 0500 at Slow Burn AO)
  2. Engage in the running training plan that Anchorman and Barry Manilow are leading guys through
  3. Read your newsletter b/c I forgot the remainder.

Prayers:

PRAY

 

Until next time.

Maximus

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What day is it? It’s Hump Day

8 men showed up for the workout this morning.  T-Claps to Band Camp for bringing an FNG “Cow Bell”.  He’s is from Oklahoma.  It was the best we could do after the workout.  After a quick disclaimer, we jogged around the carpool circle to the side of the school for the following warm up exercises:

SSH x 10

Imperial Walker x 15

Plank Stretch

Squat x 10

Moroccan  Night Club x 10

Next, we moseyed to the Amphitheater and performed several rounds of exercises up and down the hill.

Round 1:  Slow mosey up hill, Monkey Humpers (set of 15 on each level).

Round 2:  Lunge walk up hill, Burpees (set of 5 on each level).

Round 3:  Slow mosey up hill, Squats (set of 15 on each level), backwards lunge down the hill.

Round 4:  Run up to each level and back down to the hill.  Rinse and repeat for all four levels.

Next, we jogged around the carpool circle to the front of the school. We lined up along the crosswalk for a series of cadence exercises.

Bear crawl / merkins, 10 and 5 count

Crab walk / LBCs, 10 and 10 count

Lunge walk/Squats, 10 and 10 count

Backwards bear crawl / Carolina Dry Docks, 10 and 5 count

Back to COT

Announcements:

Read Newsletter

Prayers:

Funhouse’s Brother

Mile High (Traveling)

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“Brick” Walls of Terror at Block Party

8 at Block Party for a balmy morning with some lively mumble chatter.

Message:

Read the monthly theme to engage in the discussion.

Living

Stretch
Warm up – Mosey to Anne Springs parking lot for some Rugby Sprints with SSH, Merkins, Goof Balls and Mountain Climbers
The thang – Dora-like with partner on the high wall
– 50 Wall climbs
– 20 Handstands
– 50 Spider-Man’s
Mosey to courtyard x3 increasing by 5 each time
  • 5/10/15 – step ups
  • 10/15/20 – derkins
  • 15/20/25 – dips
Cool Down by going back to the wall for some sits with arm flutters, then morrocan night clubs and finally overhead claps
Return to WEP for some MARY
COT
Pleasure to lead
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#Kotter Q was how it was billed

8 PAX joined YHC this cool morning. Site Q Wegmans has been holding me accountable with getting out to post, regularly. His solution: put him on the Q list! It worked.

Disclaimer – Disclaimed.

Warm up:

Mosey around parking lot; dynamic stretches:

+Karaoke left/right

+Knees to chest / ankles to hips

COP:

+40 SSH; in cadence

+8 Windmills; in cadence

+10 Imperial Walkers; in cadence

+10; Merkins / 8 Peter Parkers / 8 Parker Peters; all in cadence

+Honey Mooners / Downward dog

Mosey past pull-up bars towards the playground

The Thang:

Two teams –

25 yards – Wind sprints: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – bear crawls: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – wheel barrows – Result – Losing team 10 burpees / Winning team 5 burpees

Partner- up:

Exercise #1 Partner 1: 100 Merkins  (total between both partners) / Partner 2: run lap around playground

Exercise#2 Partner 1: 200 LBC  (total between both partners) / Partner 2: run lap around playground

Exercise#3 Partner 1: 100 Carolina Dry Docks  (total between both partners) / Partner 2: run lap around playground

~5 minutes of Mary.

COT.

NMM:

Thanks to Site Q Wegmans for getting me on and keeping me on the Q List. It was the motivation I needed to get back into shape to at least try to bring a beatdown.

#CoopStrong

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The Armory: Envelope Notes

A lucky 13 PAX gathered in the not too cold late-January gloom for this rendition of The Armory.

Set the disclaimer into motion and the PAX soon followed moseying over to the far side of the church parking lot.

Warm Up:
Windmill x10
SSH x35 (sparked up Trucker’s legendary mumble chatter)
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner –> Down Dog –> Standing forward bend (SFB)

Mosey towards bells but then right turn to the back side of the church

Imperial Walkers x10
Hillbilly Walkers x15
Merkin x 10 (slow count)
Down Dog –> HM –>  DD –> SFB

Mosey to bells

The Thang:

Circuit of:
Goblet Squat x20
Upright Row x12
Merkin x10 (modified to manmakers in the 2nd set)
Romanian Deadlift x12 (this was a lot)
Split Squat x8 each side (lunge isolating the reps to one leg before moving to the other side)
One arm press x8 each arm
Kettlebell Swings x20

Mosey a little — 8 snatches (each arm) — rinse and repeat.

At Trucker’s suggestion, we utilized the bell during the Merkins by modifying to 10 Manmakers. I’m not 100% sure that’s what he meant, but his input was helpful.

We made it through 3 sets. Somewhere in the workout we held a plank and everyone shared their word for 2019. I believe Deacon’s word is Maat or Ma’at which is Egyptian mꜣꜥt /ˈmuʀʕat and required a little explanation: the additional plank challenge was welcome. We also discussed at one point how feeling the weight of the kettlebell and gravity pulling you down also allows you to feel the earth holding you up.

After 3 sets, we sprinted to the end of the parking lot and back, did some pigeon lunges, and followed that with flutters until the hour arrived (we made it to 40).

NMM:
I referenced Mary Oliver‘s passing two weeks ago and none of the PAX were familiar with her work. So YHC took the opportunity to read some of her poem “The Summer Day:”

I don’t know exactly what a prayer is.
I do know how to pay attention . . .
Tell me, what is it you plan to do
with your one wild precious life?

Gotta up the culture and Third F challenges during the First F work. F3 is certainly more than a workout.

Announcements:
Joe Davis Run
Yeti
Paradise Reading Center

Prayers and Praises:
Shady’s M back pain
38 Special: 2.0 is having an EKG
Deacon’s dad is recovering well from surgery
Chicken Hawk’s extended family interpersonal
Trucker’s 2.0 is dealing with some illness

Official welcome to FNG’s from last week: Chunk and Pigeon. Must have missed getting into the system directly and should now be up and running as PAX of The Fort.

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Heavy Hors D’oeuvres at Block Party

Today, we enjoyed a variable palate of play sand, peat gravel, and dirt. Luckily it rained around 0400, making it not “too dry” of an offering. I rolled up around 0445 to check site conditions, and had my back up plan ready in case it was too moist. Cars started rolling in around 0505. 

 

Meet up to start

Disclaimer

Mosey halfway around park and Back

Stop at .10 & .20 Mile Intervals to Warm Up

Each Stop = Warm Up Exercise (s)

Mosey to 

7 x Merkins

Pause for walker!

3 x Merkins

Mosey to next .10

11 x SSH

10 x Windmills

10 x Deep Squats + Yogi Squat

Mosey Back to Parking Lot

Quick Yoga Sun Salutation/Side Plank both sides

 

Partner Up 

This is when I turned to my truck bed, filled with a delicious offering of pain. 

Grab some heavy hors d’oeuvres and mosey to the lower Pike Parking Lot. Halfway(ish) we swap coupons with partner. 

 

Circuit Down in the Parking Lot – Flap Jack the following:

Partner 1 Runs up the grass hill and back, partner 2 works out with coupon. Flapjack.

Squats

Thrusters

Deadlifts

Bent Over Rows

Curls

Every round, shift to sandbag to the left of you so everyone enjoys the varying weights (40-60).

After we finish in the lower parking lot, we mosey to the base of the hill.

Partner Farmer Carry sandbags to upper Pike Parking Lot

Line up on end of the parking lot:

Partner 1 lunges with coupon on shoulders across lot, partner 2 does 10 merkins, runs to partner 1 and flapjack. Do to the end of the lot. Switch sandbags. 

Line up on this side of the lot.

P1 holding sandbag does manmaker burpees while P2 runs to far end of lot and back. Flapjack. Do two rounds. 

Mosey back to COT. Halfway there, partner 2 takes the bag from partner 1. 

Everyone grabs a coupon! Flutters to the end. 

 

Name-a-rama

 

Announcements

YETI Happening 2/23

Joe Davis Run for Recovery – 3/9 – Prices go up 2/1

Q Source this week: Lizards, Bull Frogs, and Leeches 

If you aren’t doing Q Source as the group, it is still worth reading. I was pushed by Pusher to do so, and I think I will. 

 

Prayers/Praises

C-Span was next-door to the active shooter at the UPS store in Philly yesterday. Pray for his (and concentrica) continued safety and readiness at all times. 

Prayers for my brother-in-law and his current dive down deep into “end of times” theories. His marriage, relationships, and work are all suffering. Pray that he keeps his eyes focused on Jesus first and foremost. 

 

After we prayed we discussed our words for the year. I heard a few in passing, but wanted to remind all to keep your focus on your word and let those close to you know it and hold you accountable to it. 

Mine is Activate. I am not the leader I want to be, and I have for too long sat passively and let things happen as they happen. This is the year I activate the leadership within me that I know has always been there. 

Block Party was a mainstay of mine this past summer, and I’m excited I finally was asked to Q. Thanks for the opportunity, Shady. I appreciate you asking me to step up. Everyone kept saying how quickly the 45 minutes went. I agree and I was happy we were able to keep it moving quickly! Great work by all men who showed up. 

Punch List Out.

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