Tag: Cake Boss

Cupid’s Cup 5k at Minnow Pond

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The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

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3 at the ‘G (RPG)

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After our Broga/Yoga/Stretching session Q’d by Bodywash in which I was thoroughly humbled, I took the running portion for a small number of us.

We took off with a R/T down Regent Parkway, R/T Highgate, L/T Norwich, R/T onto the path to the base of the Ravenglass hill.
Sprint the hill up Albany
R/T Buttermere
R/T Ravenglass
2x
Merkins & Flutters I/C
Repeat

Make our way back to COT.

As you were.
Maximus

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Block Party Beatdown

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YHC took the opportunity to celebrate MLK Day by spending some quality time with the M yesterday. During that time, we made our way down to WEP to get an update on the progress of construction of our new amphitheater. While strolling around downtown, I began to formulate my plan for pain at Block Party today. Who knew we had so many telephone poles in Fort Mill?

The plan was to challenge the Pax with both an upper and lower body portion in separate doses. YHC made the weinke, reviewed prior to the start and away we went.

19 Pax joined me today. There is definite acceleration at Block Party and this is largely due to the leadership of Bobber. Over the last 8 years, AO success has largely been due to two factors: Site Q and difficulty of the workout. Bobber has been a leader in both areas. T-claps to you!

Weather

30 Degrees but no wind; My “Steve” said pants; Tesh’s “Steve” said no shirt

The Thang

Disclaimer was read

Mosey to top of Massey hill – COP

IW – 15

SSH – 30 (always 30+)

5 Bombjacks

Mosey to church parking lot – COP

Merkins -12

Mountain Climbers – 15

5 Bombjacks

Mosey to John Boys – COP

MNC – 25

CDD – 15

5 Bombjacks

Mosey to Sweet Baby Jesus Church – partner up for a Leg Dora

Partner 1 runs around SBJ

Partner 2 does exercise

150 Squats

150 Forward Lunges

150 Side Lunges

Mosey to Ardrey Street – 9 Telephone Poles on right side

At each pole, do the following:

5 Inchworm Merkins

10 CDDs

16 Shoulder taps

Mosey back to AO for Mary – Feet up for the entire Mary

10 LBCs

10 Flutters

10 Hello Dolly

10 LBCs

10 Flutters

Moleskin

  • Prayers to Utah and his family as they support Colin
  • Jekyll taking over as site Q for Minnow Pond this week
  • Improper Pig has been added to Dam to Dam Bar 10k – Great leadership by Hardwood, L Train, Long Duck, Harry Carry and Floppy Disk
  • Continue to ask for prayer and donations for Harlans Heroes fundraising. Goal is $20k
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Drishti

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6 PAX in the rainy gloom moved over to the awning of the pyramid building for some Broga.

I lead some movements that required little hands on the ground to keep us from getting too wet:
Volcano Pose
Standing forward bend
Triangle
Extended Side Angle
Warrior 1
Warrior 2
Warrior 3
And a little Vinyasa flow through Surya Namaskar A

Experimented with leading out front and mirroring (e.g., I used my right foot, but called left to match the PAX). I prefaced it by saying: “if I mess up, do what I do, not what I say.” Which is pretty much happens when we’re leading anyway, right?

Bass lead the run portion:

Returned to COT for some more of Surya Namaskar A during the last few minutes prior to 0600.

A thought for today on Warrior 2. A “drishti” is a focal point that you gaze at over your middle finger in Warrior 2. The visual focus brings the pose into physical focus. What’s your drishti when you’re at your computer later today? Or right now reading this? Is your visual focus assisting your body’s focus? Your mind’s focus? Your spirit’s focus?

Do you want it to?

Thanks Body Wash for the opportunity to lead

—
Band Camp dismissed

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Post-turkey day accountability

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9 PAX converged on The Varsity for a post-Thanksgiving session of brogan with Sasquatch, a boot camp with YHC or a ruck/run option.  Harry Caray was prepared to lead the run but after no runners showed, he joined us for boot camp.  3 ruckers – Cake Boss, Wegmans & Body Wash – departed for the gloom and YHC announced us off with disclaimers, assumption of risk and advice to tread smartly and modify as needed.  Off we moseyed to the stadium.  Here what happened:

One 1/4 mile lap around the field and a left turn into the South end zone for a little COP – we didn’t need as much here due to the broga session that took place prior.  Nonethless, a combination of windmills, SSH’s, burpees, merkins, imperial walkers, etc.  moved us to the main event.  We moseyed to the North end zone and began at the goal line.

The number of exercises corresponded to each yard line and after each exercise was completed, the method of transportation to and from each 10 yard line back to the North Goal Line varied (NUR’s, moseys, 75% run, 100% all out run, etc.).

North 10 yard line – 10 burpees OYO

North 20 yard line – 20 Hand release merkins OYO

North 30 yard line – 30 double count American Hammers in cadence

North 40 yard line – 40 double count shoulder taps in the plank position and in cadence

Mid field – The 50 – 50 double count overheads claps in candence

South 40 yard line – 40 double count side straddle hops in cadence

South 30 yard line – 30 double count mountain climbers in cadence.  We stopped at 15, halfway through to throw in 3 burpees……..just because.

South 20 yard line – 20 single count marking OYO

South 10 yard line – 10 burpees OYO

South end zone – 10 double count LBC’s and 10 double count flutters in cadence

We then moseyed to the parking lot for the four corner light pole 10-20-30 round – we got through 3 of 4 corners before 0559 was upon us

Pole 1 – 10 H/R merkins, 20 lunges, 30 SSH’s

Pole 2 – 10 diamond merkins, 20 double count American Hammers, 30 squats

Pole 3  – 10 kracken burpees (crowd favorite), 20 jump squats, 30 single count LBC’s

A quick mosey to COT left us 45 seconds for a few varying angels of the protractor and then time was called at 0600.

Announcements – Read your newsletter.

Prayers and praises were offered up and YHC reminded the PAX that even on days not labeled Thanksgiving, we should strive to be examples of thankfulness and gratitude each day.

It is always an honor to be called upon to lead the PAX.  My thanks to Splinter for the call to the bullpen and helping keep YHC accountable on a morning where sleeping in would have been a really easy thing to do.

You never know who needs you to show, besides yourself.  Keep posting and being the example to others that our world needs so much.

Until next time…….

Cyclops

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Grateful without being complacent

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14 Total PAX – 9 split off to run with Dark Helmet. See his well-written and coherent backblast for report. 🙂

Warmup
Round the world
SSH
Good Morning
Arm Circles
Some Burpees interspersed

The Thang:

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings

20 Flutters bell held overhead
10 KB Swings
20 Flutters bell held overhead
15 KB Swings
20 Flutters bell held overhead
20 KB Swings
20 Flutters bell held overhead
25 KB Swings
Short mosey

20 Cossack Squats – no bell
10 KB Swings
20 Cossack Squats
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats
25 KB Swings

Short message on my struggles with Gratitude vs. Complacency
Grateful that I’d already Qed this workout (and had a lot of the backblast written), but we don’t want to remain complacent. So let’s tack on 20 more of each.
I also thought repeating the Weinke was a metaphor for doing the same thing again, but not remaining complacent.

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters bell overhead
20 Cossack Squats
20 Kettle Bell Swings (As Dark Helmet and crew arrived back. He then hollered that it was 0600 when it was really 0559 because he wanted to read: https://dailystoic.com/no-one-escapes-this-law/. Which, in his defense, was worth listening to and is certainly worth reading.)

COT

Prayers for:
Those dealing with the emotional struggles that the holidays can bring
Those dealing with the COVID-related struggles that these holidays are bringing
3D’s upcoming surgery
Prayers that God will make us equal to the tasks set before us.

Grateful for the opportunity to lead and the PAX that showed up. Thanks 3D for the invite.

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Stealing from Metro

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11 PAX on a crisp November morning

YHC got some influence one from one of the few backblasts written at F3-Metro’s Combine (Kettlebell and Sprinting) AO.

Warm-up
Run a big lap with unnecessary looping
Plank
– shoulder tap
– yoga
– mountain climber
– yoga
– peter parker
– yoga
– parker peter
Imperial Walker
Hillbilly Walker

Move with bells to parking lot
Line up from one island facing another

Ladder:

  • 5 manmakers
    -bear crawl to the next island and back
    KB Swings for the six
  • 5 manmakers
    5 goblet squats in cadence
    -bear crawl to the next island and back
    KB Swings for the six
  • 5 manmakers
    5 goblet squats in cadence
    10 upright rows in cadence
    -crawl bear to the next island and back
    KB Swings for the six
  • 5 manmakers
    5 goblet squats in cadence
    10 upright rows in cadence
    10 overhead presses in cadence

Move with bells to the farthest parking lot
Line up between one set of lights facing the other
We did an exercise with the bells and then sprinted to the other set of lights. At the other end, we did a descending count of merkins and sprinted back to our bells. So:

10 Merkins/Sprint/10 Alternating Lunges in cadence/Sprint back
9 Merkins / 5R & 5L Single Legged Dead-lifts
8 Merkins / 10 Sumo Squats
7 Merkins / 5 Manmakers, then 5 more
6 Merkins / 5R & 5L Snatches
5 Merkins / 5R & 5L Single arm overhead press
4 Merkins / 5 Lawnmower pulls each side, then 5 more, then 5 more
3 Merkins / 5 Goblet Squats in cadence
2 Merkins / 10 Swings
1 Merkin / 10 Overhead Presses

Move with bell back to COT

Flutters with press
Seated Yoga until 0600

Prayers:
Fathers that have passed recently
Those battling illness (COVID, Cancer)

NMM:
I sat on this backblast a bit and have lost my steam on a message. I remember an idea of checking in with your word of the year and how much of a struggle this year has been.

My word was Input. And I’ve been letting the world decide what my mental input is more often than deciding myself. There’s still days in the year left to get better…so let’s go work on it.

—
Band Camp dismissed

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Shovel Flag Handoff and Legacy Beatdown

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It was my honor to receive the Shovel Flag from Uhaul this morning. I’m looking forward to joining with all the great HIMs that frequent this AO to continue the legacy that was celebrated today.

But enough about YHC, we enjoyed a true legacy beatdown this morning that included the following; (forgive me if I missed something)

0515 came early this morning for some of us… very early for a few that came rolling into the parking lot hot just in time for the fun!

  1. Uhaul started the custom playlist for the morning and then led us in some warmup exercises at the shovel flag to get the blood moving. We did a metric ton of SSH’s, was anybody still counting when they finally ended? All I know is Uhaul was having too much fun with them! These were followed by Moroccan Nightclubs, Tappy-taps… And we were moving!
  2. Mosey with our bells over to the far end of the parking lot for JWOW’s Q; There we did 30 counts of a bunch of exercises including curls, goblet squats, flutters… Probably some more that I forget at the moment. Between each set we ran a “suicide” with cones previously laid out by JWOW.  – Side note- B.O.B. recommended an official name change for suicides in light of our focus on mental health. I believe I heard either Gears or Cake Boss say “Gassers” while in COT, and I would second that. I don’t see that name used in the Exicon, how do we get an official name change for mental health awareness?
  3. After JWOW, Assassin had us on our sixes playing hot potato in a circle, passing our bells around the circle from left to right, then back right to left. We also did a bunch of LBCs while partners ran a kettle bell relay around the parking lot.
  4. Dark Helmet on Q had us lifting our bells, a lot! Shoulders were definitely burning! We also ran again around the parking lot. Music choice was… interesting, I’m going to assume that not many guys have ever worked out to the peaceful and spiritual sounds of the Mormon Tabernacle Choir. Maybe in SLC? We all thanked Uhaul for that!
  5. My turn. 50 Shoulder presses/tricep extensions, farmer carry across the lot. 50 Front shrugs/upright rows, overhead carry back across the lot. 50 halos and 50 around the worlds, farmer carry across the lot. 50 chest presses/skull crushers, overhead carry across the lot. And finally, 50 bent over reverse flys.

0600 we moseyed back to COT for Nameorama, Shovel Flag Hand-Off, and prayers and praises.

Prayers for our concentricas, prayers for F3 Hightower who was killed in the line of duty this weekend in Myrtle Beach. Especially for those who are left here without him.

Thank you Uhaul for the opportunity, thank you everyone for your support!

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Just. Keep. Posting.

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On a crisp 48 degree morning, a similar # of pax posted for a convergence at The Fort/Milkshake to commemorate 8 yrs of pain and impact in the Gloom of Fort Mill, SC and elsewhere in York County.   The occasion drew pax from Rock Hill, Metro and Raleigh.

The Thang

Double D led a warm up with yog to the Church of God parking lot plus some Carioca

COP — Mtn Climbers, Peter Parker, Parker Peter, Monkey Humpers, SSH, Seal Jacks, Merkins

Hand off to Jekyll

Yog up the hill to the rug factory lot and a re-introduction to, yes, you guessed it  — The Board Pain!!!

See photo for the Weinke from here….or check your soreness today (Sunday) for those who were present.  A Jekyll Classic!  Heard at F3 from Redwood @Santini “I’ve been avoiding this Board for years…100 Burpees!!”

Yog back home

COT

Naked Man Moleskin

8 years…Is that a long time?  Well, the average time of degree completion for US college students is 6 years.  Only 50% of startups make it to the 5th year mark.  So, I suppose 8 years qualifies as something of a landmark.  At the same time, I don’t personally remember much about being 8 years old.  What about the 8 years from 2-10 years old?  Or maybe 10-18 years old?  Yes, I remember more…and if I had my way I’d like to forget some of those moments!

Well, I can remember quite a bit of the past 8 years.  I quite clearly remember 9.29.12…a date etched in my memory like my wedding day, my daughters’ birth dates and my birthday.

As I reflect back on 8 years of #Impact delivered by the men of F3TheFort, what really matters is 10.06.12 and 10.13.12.  You see, those were the Saturdays when pax returned to WEP for week 2 and week 3.  And FNGs posted for their own personal version of #TheLaunch.  And then Saturdays became Tuesdays, too.  And then a short time later they also became Thursdays.   In the end, what matters the most is not what happened in the past, but what happens today.  Or what will happen tomorrow when pax post to one of 30+ workouts across Fort Mill/Tega Cay or 70+ workouts across York County.

Just. Keep. Posting.  The one true constant across life is #Change.  Since 2012, I’ve moved to a different house,  nurtured two chicks out of the nest, collected a paycheck from two additional employers and traversed through a lot of ups and downs.  One of my rocks during this period has been the community of #HIMs known as F3TheFort.  You’ve been steady in your acceptance of me each time I post.  And along the way, you’ve revealed to me more and more parts of myself as you’ve revealed parts of yourself.  I know I’m all the better for it, and so is my family.  I’m pretty certain you’re better too.  And in the process our town, county and country are also better.

So, yes, we should take heart in what’s transpired over the past 8 years.  It is remarkable.  It is a blessing.  Some might call it a miracle….or miracles.  And the only way to honor this fruit and express our gratitude to God and the men who’ve contributed (past and present) is to Just. Keep. Posting.  Because if a day ever comes when no one posts…well…let’s Just. Keep. Posting.

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Take no fish/prisoner

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22 showed up to get better….22 left better (more tired like YHC, but they took the red pill today).  Pledge of allegiance was properly performed, very short disclaimer (I think) but 5 core principles were done for the FNG…YHC tried to wait for what he was told about 2 PAX coming in HOT only to realized they were already there.  Upon that notification, we were off at a 7 min pace.

We ran down Academy street to the open parking lot by the top of the hill before we got to all the churches…did some planking while we waited for the 6…counted off to make sure we started and left with the same number.  At this point, YHC explained the drill and early route.

  • 10 – hand release merkins
  • 20 – squats
  • 30 – American (no, not russian twists) hammers

We did these in the parking lot, ran down the hill, were greeted from the Footloose PAX (welcome FNG) with some proper form (I guess) monkey humpers.  Very nice call Trucker – brownie points…  We ran to the corner of Tom Hall where we did our 10, 20, 30 – then ran to Hardees for another 10, 20, 30.  Waiting for the 6 we planked…as we should.  Once all PAX were in attendence, YHC instructed the PAX to run up Spring St and cross over to Unity where we would do 10, 20, 30.  At each “up and over” (basically creating an L), we would perform the exercises at either Unity or Spring depending on the up and over…always doing the exercise at the “over” cross street.  Once we reached Summersby (all the way in the back of the neighborhood), we ran back to Hardees.  Due to bad time management by YHC, this caused everyone to run all the way back to COT so you’re welcome for the non-rest.  Sorry, not sorry.

At COT, we named our FNG – Trickle (welcome!!).  D2D race for announcements which sold out in about 5 hours to the surprise of everyone.  Prayers and praises – we had a little of both.  Overall, just the right amount of suck but we got better and that’s the goal.

Shady out (thanks Shanks for the gap in schedule!)

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