Tag: Cheddah

3rd Manion WOD with the AKA crew

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WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donationsšŸ©ø
COT: prayers for families, kids and teachers during the last stretch of the school year

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Squirrel šŸæ

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WARMUP: run up the big hill, merkins (10), mountain climbers (20), little stretching, low slow squats (10), windmills (8), distraction 1 ā€”> car drove by = 1 burpee
THE THANG: distractions.
– For every car or plane we saw or heard = 1 burpee that increased by 1. We made it to 10 burpees by the end. There was a 10 second buffer as well as a max out of 3 cars as we approached areas where more cars would be seen. No planes so that was weird.
– Light posts = 10 merkins. Treated these in clusters since there are a lot of lights and yes, lights had to be on.
– ā€œFort Millā€ signs = 30 LBCs.
– Doors to the school, or any door = 20 squats. Again, clusters because there are a lot of doors. – Benches = 20 step ups total.
– Parking spots that had a 1 + 0 = 10 bomb jacks. Max of 3 sets in 1 area as this added up quickly.
– overall, we ran all over campus in a bit of a scavenger hunt / bingo / distraction mentality
MARY: made up for some MARY with a final set of squats and final set of 10 burpees
ANNOUNCEMENTS: AKA, bourbon tasting, Doty raceā€¦read your newsletter
COT: distractions are too easy throughout your day. What are you doing to be focused if you have a goal? Do you have a way to ā€œremindā€ you? Do you write this ā€œthingā€ on a piece of paper and look at it throughout your day? Do you look your M or 2.0s in the eye when they are speaking to you? Are you present or distracted and do you know it?

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Heavy dice

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After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.

Uhaul eventually showed up and joined us, along with his playlist of ā€œthings that kinda sound like Metallicaā€.

Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.

The movement list is as follows:

Swings

Goblet squats

Deadlifts

Hammer Curls

Overhead press

Scull crushers/tricep extensions

Lawn mower pulls

Single leg deadlifts

Cleans

high pulls

Chest Presses

Snatches

Mozey

 

After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. ā€œThat canā€™t possibly be Tesh!ā€ the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that wasā€¦ Tesh.

Not nearly enough light ribbing later, Tesh joined us.

We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.

Solid crew this morning.

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68 Years of Impact

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13 Pax posted to The Ballroom on a crisp Dec morning with meteors falling and new and veteran pax rising.Ā  Triple Lindy was honored at the start despite his DR status.Ā  Our FNG was introduced.Ā  A Disclaimer was proclaimed.Ā  And then the fun started.

The Thang

Mosey to the football field with some carioca along the way

COP — SSH, Seal jacks, Mtn climbers, Windmills, Hillbilly Walkers, Burpees

Line up along goal line facing the field

Mosey to other goal line via lunge walks, bear crawls or combo of the two with stops every 10 yards for Merkins x10 at 10-30-50-30-10 and Squats x10 at 20-40-40-20-goal line

Plank series

Return mosey to original goal line via backward lunge walk, crawl bears or combo of the two with same stops and exercises on the return trip

COP — each pax calls an exercise and counts # of reps that match # of yrs he’s been posting at The Fort

Mosey to grass area halfway back home from football field

COP — Knee-tar-N’diaye, Freddie Mercury, Back scratcher,Ā  LBC,Ā  Superman

Mosey to school side entrance and form two lines for relay across parking lot and back with pax holding plank or Al Gore while they wait

Mosey home

COT

Moleskin

A lively festive spirit prevailed from pre-launch right through to the end.Ā  Thanks to all the pax for the enthusiasm and energy today!Ā  Many thanks to Cake Boss for the pre-marketing, which brought out a great crowd (but not CB!).Ā  Hope the extra Zs paid off CB!

The remainder of the Geminid meteor shower entertained the pax throughout, at least while they weren’t comparing notes on favorite Tuesday night wines (@Pusher @Cheddah).

Poppins rallied FNG Dirty Bird for his first post.Ā  His brother,Ā  Spud, in the northern CLT burbs hadn’t been able to get him into the Gloom but a push from Poppins plus extra encouragement from CB sealed the deal.Ā  Glad to have you among the pax, brother!

The cumulative years of experience among this group of pax was 68 years — an average of 5 years/pax.Ā  And that’s’with a group that included 2 pax in yr 1 plus an FNG.Ā  Excluding those three we had an average of 6.5 years.Ā  Clearly this thing has legs!

Even in my 10th year, mornings like this make me feel young and like we’re only just beginning.Ā  Long live The Fort!

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3mi of Sole Work

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Instructions I received were to complete a minimum of 3mi while working in exercises. Roger that.

Small crowd, especially after the Shieldlock group split off.
Shoddy disclaimer by YHC.
Made mention that this would be miles with core work, that’s it.

Took off to “other” parking deck for:
25 Hello Dolly’s w/ a press I/C
25 Freddy Mercury’s w/ ruck up I/C

Ruck up to top level which wasn’t far considered where we started was actually the middle level
1 lap around the top deck then ruck shuffle down to the starting point.
Ruck shuffle up then down again.
25 Flutter’s w/ press I/C

Ruck shuffle around the entire parking lot
25 Leg Raises with ruck in air

Ruck shuffle around the lot again and end at the Lash circle
25 In’s/Outs I/C

Ruck down the back road and turn right onto Kingsley then stop at LPL Pkwy
25 Peter Parkers

Ruck to corner of back lot behind Panera
Shuffle down to SBUX drive thru entrance lane and back.

Ruck back to COT
25 LBCs I/C

Thank you again.
Maximus

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Mini BoP: Small Board, Big Pain

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I was a last-minute Q request from Lutefisk. I’m thankful he asked. As cold as it has been, it kept me from fartsacking, which I am very thankful for him asking. Accountability! Coming up with a weinke on last-minute notice can be tough. Luckily I keep a BoP or two in my garage for times like these.

Super cold out. 5 hard-chargers showed up ready to take the red pill. No FNGs, disclaimer was disclaimed, and off we went.

Mosey around the parking lot to get warmed up, approx 1/4 mile. Circled up for warmup. 14-20 random qty, 4-count of each:
* SSH
* WM
* STRAWBERRY pickers (cherries grow on trees yo)
* HW
* MNC

Then over to the lot near the doggie salon for the main event.
The Mini Board of Pain
Easy to follow, not so easy to execute. Do the exercises in sequence, that’s all. All are single count unless otherwise noted.

M-Bop
1. Burpees – 25
2. Calf raises – 50
3. Ski abs – 25 @2-count
4. Merkins – 25
5. LS Squats – 25
>> Run a lap of the parking lot (~1/3 mile loop)
6. LBC – 50
7. CDD – 25
8. American Hammers – 25 @2-ct
9. Mac-tar-jai’s – 25 @2-count
10. Jump squats – 25
>> Run lap of the parking lot
11. Mountain climbers – 25 @2-ct
12. Shoulder raises / OH claps – 50
13. Mary Catherines – 25 @2-ct
14. Hello Dolly! – 25 @ 4-ct
15. Wide-arm merkins – 25
>> Run lap of parking lot
>> Repeat

Everyone got in one complete round. A couple bat-flippers almost got 2 complete rounds, the rest got up to #6 thru #9. Great push! Good mumblechatter until the 2nd round of burpees hit. HA!!

Back to COT.

Announcements, P&P:
* READ YOUR NEWSLETTER, GET INVOLVED!!
* Praises for Lutefisk’s concerns for his heart not being as serious as it could have been
* Prayers for those involved in the Christmas parade tragedy in Wisconsin
* Prayers for those traveling during the Thanksgiving holiday
* Prayers for those that the holiday season brings sadness, remembrance of loss, and other burdens. Reach out to those you know are in those situations and bring them cheer as well as a shoulder to lean on. #NoOYO
* Prayers for health & healing, both physically, emotionally, and spiritually

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

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While Iā€™m talking to them, Iā€™m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesnā€™t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldnā€™t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. Itā€™s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

ā€œWhen you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.ā€

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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Q Swap

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Today was RubySlippers turn at Q swap with Sole to Soul…but due to an injury and proposed surgery YHC took the reigns…

Four men took to the paths at Kingsley and rucked about 3 miles….the chatter was constant and there was even some laughter amongst the PAX….we even ran into a shieldlock rucking.. Wegmans and you won’t believe it DIRTY HARRY!!!!

We ended with COT and prayers for Ruby’s upcoming surgery

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Shouldering the Weight Together

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This morning at Sole to Soul, we spent 1 hour under ruck while rotating a 60lb sandbag amongst us. The plan was simple: when you have the weight on your shoulders, you share your burdens with the PAX. No one was obligated to share, but everyone did. We arenā€™t meant to carry our burdens alone. We should not only shoulder the weight together, but we should also give those worries and anxieties to our Creator. 1 Peter 5:7 reminds us to ā€œGive all your worries and cares to God, for he cares about you.ā€

Donā€™t believe the lie that you are the only one going through your circumstances and that you should ā€œman upā€ and go alone. When you are alone, you are vulnerable to attack. There is strength in numbers. Lean on your brothers.

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Casualties carry at Currahee

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Today’s non moderate ruck WOD brought some mumble chatter at the beginning but then most of us got gassed and out of breath so barely any words were being said.

buy in: 1/4 mile run, 50 BBSU.. main event: one mile carrying casualties (ladders loaded with sandbags for 240# and 230#) with Tabata every two minutes, stop, put casualty down, 10 push-ups with ruck on alternating with 10 squats with ruck on. Pick up casualty and keep moving. We finished the mile in 33 minutesĀ :muscle:, buy out: 1/4 mile run and 50 BBSU, Tabata clock was still ticking so more push-ups every two minutes. Endex: 1/2 mile ruck with sandbags, switching bags with partner every time the alarm went off.Ā  Totals: movement 2 miles, +- 200 merkins, +- 80 squats.
Great push everyone!!

 

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