Tag: Chicken Hawk

Election Day – Do you know about Pennies for Progress???

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Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County’s roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good to incorporate some very important statistics regarding the Pennies for Progress program into the WO. Further info to come on that….

COP consisted of windmills, good mornings, squats, alternate version of the Rocks up then mossy to….playground where the P4 trivia began.

288 – two pull ups, 8 LBCs, 8 Squats…why this number you ask??

434 – 4 pull ups, 3 LBCs, 4 squats…again why this number you ask?? YHC kept asking and there were a few bites but mostly discussions revolving around PSU football championships, statistics to the PSU-MSU game, but not even close. YHC kept giving hints relating to election day…..

We repeated those two again.

Mossy to first drill bit. Bonsai is celebrating the “originals” of the Fort the month of November at WEP and I would consider myself as one of them since I started 3 months after this greatest thing started in Fort Mill. The first WO Senator Tressel dragged me to at WEP involved the Drill Bit. So I figured we would all have some fun. At each drill but, PAX did 2 merkins, 8 LBC, and 8 squats….see a pattern yet? once the lap was completed, a new series of numbers: 97 (for 1997). YHC considered 97 merkins, but decided 9 merkins and 7 squats was adequate.

Mossy to playground for more history. 03 (for 2003) pull ups per PAX, then 11 (for 2011) pull ups. Bonsai then shouted our that the numbers and sequence related to the Pennies for Progress 4 referendum!! He wins, nothing of course, but is correct.

Mossy to small parking lot to do some Rugby Sprints in honor of Crab Cakes. Included 10 rounds with a few bear crawls thrown in there. Finished with some 5 minutes  of Mary.

Mossy to COT

Why the numbers?? in 1997, Pennies for Progress 1 was approved by York County voters to fund $99M of roadway improvements; in 2003 Pennies 2 was approved to fund $173M; and in 2011 Pennies 3 was approved to fund $161M – all totals $434M of roadway improvements. This program allowed York Co to widen I-77 to 8-lanes!! Without Pennies, York County roadways would be even worse in regards to congestion. This program is extremely essential for York County to TRY to keep up with growth. Its not the only answer, but without it, the roadways would be nothing but a crawl. You can debate that congestion hasn’t gotten better, but remember, York County has grown over 30% since 2000 and projected to grow another 40% by 2045. Since SCDOT is not flush with $$, this program helps mitigate as best of possible.

Today we vote on P4. $288M of roadway improvements, on a 1cent sales tax that York Co residents have been paying since 1997 – This is NOT an additional tax but a continuation. Many of us who moved into York County since then have been paying this tax and haven’t realized it. Without a dedicated tax towards roadway improvements, SC 160 would not have been widened at Zoar Rd, Gold Hill Interchange would not be scheduled to be upgraded, US 21 Bridge would not have been built….

Okay, enough of my soapbox, lots of F3 events, so read newsletter and sign up for Xmas Party, T-Giving convergence, and Joe Davis 5/10k.

Prayers to marriages – lots of struggles within the F3 community; raising our children; to the injured and loss of life; and to Texas tragedy.

Peace out – Trucker

 

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10 at Varsity for some kettle bell fun and 2 sprints.

Disclosure, No FNGs

 

Warmup:

SSH, Merkins, Low Slow Squat, and Hillbilly Walker

 

Partners

-1 runs a lap

-1 lifts a kettlebell

-Overhead Press -right arm

-Lawn Mower – right arm

-Overhead Press – left arm

-Lawn Mower – left arm

-Curls – right arm

-Tri Extension

-Curls – left arm

-Tri Extension

-Snatch -right arm

-Dead Lift

-Snatch – left arm

-Dead Lift

 

Everyone on line.  Lunges with kettle bell pass thru until thighs quiver.  Then drop the kettlebell and sprint to the end of the parking lot.  X 2

Slow Mosey to the Wall.  10 count for each PAX,  wall sits with the bell.  Who had to be the one who says “arms straight out”.

Balls to the Wall, 5 count for each PAX.

Slow Mosey to COT for Mary.

-American Hammer, V Ups with the Bell. LBCs with the bell, Hello Dolly with the bell

 

Discussion of Victory.  Pursuit of Excellence.

Prayers for our country based on all the recent tragedies, including the latest in Texas.

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No running

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We had fun this past Friday at The Varsity focusing on some burst training, different style pull-ups and burpees, a little mania, and talking about thoughts on Victory. After another day of illness, I hung in there and appreciated the grace from my fellow PAX who joined me. Everyone gave excellent effort for a different style F3 workout.

Disclosure mentioned, No FNGs.

Topic of the Month: Victory; Reminder to read and study the wonderful PDF from your newsletter!

Warmup:

A wee bit of running, bunny hops, figure 8s (can’t ever remember the F3 name for this), 1 sprint

20 each person’s name straddle hops 

12 Ab Vigodas

10 Merkins

15 Arm circles each way (large and small)

15 Parker Peters

15 Low slow squats

4 Rolling Crucifix

The Thang:

Burst Training:

60 secs each of:

High Knees

Crossover jumps

Targeted 15 sec rest

30 secs each of:

Single leg hops (left) over a small cone

Single leg hops (right) over a small cone

2 Side to side hop overs over a small cone then into a big X-cross

Targeted 15 sec rest

60 secs each of:

2 foot front to back hops

Fast! and “clean” SSHs

Jump high burpees

Targeted 30 sec rest

60 secs each of:

Suicides for all the cones on ground for each PAX

3 Turkish getups; on fourth one sprint to the last cone and do 7 Peter Parkers each side and jog back to first cone

Back to Front Hops (over a line)

Targeted 15 secs rest

30 secs of:

High Jump squats

Squat jacks

Shuffle Burpees

1 minute rest

Mosey to Pull-up Bar area:

Pullups and Burpees:

A few randomly picked PAX got to pick a number between 1-15 and then a number between 1-7.  So, yes, if you did not come to this workout, then you will experience some of the others in the future from me! Ones selected without knowing ahead of time were:

(All were Max OYO)

Round 1: L sit bicep holds (and pull-up if you can), then One-arm burped

Round 2: Switch grip pull-ups, then Squat thrust burpees

Round 3: Headbanger pull-ups, then Donkey kick burpees

Mosey to COT area:

5 Minutes of Straight Up’s version of “Hysteria”:

30 secs  of Mountain Climbers

20 secs of Side Kick-thru

10 seconds of Squats kicks

10 seconds of rest

20 secs of Mountain Climbers

30 secs Side Kick-thru

20 secs of Squats kicks

20 secs rest

10 secs of Mountain Climbers

10 secs Side Kick-thru

30 secs of Squat kicks

30 secs rest

Then 20 secs of each:

Mountain Climbers

Side Kick-thru

Squat Kicks

COT:

Victory comments

Praises

Prayers: especially for the young boys/girls in Ft Mill dealing with bullying, stereotypes, and other stressors.

Kielbasa: Thank you so much for allowing me the opportunity to lead these fine men!  Until next time!

– Straight Up out

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WhatDid brought Sally to the Ranch

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The Ranch, a staple go to AO here in the Fort had 10 HIM show up to get better.  That’s as simple as we kept it.

YHC gave a disclaimer as we had an FNG present. All moves are suggestions, you’re here on your own will, modify as needed and off we went.

My chicken scratch weinke is attached to this post. The highlight – 3 minutes of Sally Up, Sally down merkin fest. Great idea until about minute 2 for most of us. Those merkin beast out there today – great job men.

Welcome to FNG Octane. Who of which, is of Respectable status. He was in my driveway ready to go at 4:45.  It’s never to late for us to get out there and crush it- as proven by Octane. Pax -go out there and EH even our older brothers.  They’ll teach us a few things along the way.

Announcements:

  • Fast5 – Get on a team and ask Anchorman and Zika for details
  • Christmas party on 12/1.
  • Get involved with G-Fit. Which moved to Saturdays at Steele Street park at 3 PM.

Prayers/Praises

  • Praises for all the great Fort AO’s
  • Family, Wives/Children

Until Next time…WhatDid out

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Taking things for granted and getting your $hit together

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Conditions cold, clear, and 46 degrees

Every star in the sky was shining bright

Disclaimer

Warmup-O-Rama

Run to playground at Elementary School – partner up

Partner 1 run a lap around fence

Partner 2 = lap 1 AMRAP flying squirrel, lap 2 AMRAP LBC, lap 3 AMRAP squats

I then found a basketball…which turned out to be a perfect display of how bad we shoot…lots more flying squirrels

Mosey to pull-up bars 1-2-3-4-5

ABLAB = with all my favorites with partners running

Pullups 1-2-3

Mosey

Finished with a minute of flying squirrels, minute of LBC, and a minute of plank

COT/Prayer or Praise/BOM

NMM

Sermon was about taking life for granted. I talked about travels, family, work, and how my stuff has gotten complicated over the last few weeks. On Sunday night I did the Capital Ruck Tour in Atlanta with a blind Marine who did the entire ruck with us. A few times on our route our path got dark and I wanted to complain about my path getting dark and hard to see (+I forgot my headlamp), and I quickly realized how “silly” that sounds after hearing John’s testimony on Sunday night. Each day we should realize how good we have it rather than waiting for things to be taken away to make us understand…

Cheddar shared a great message in COT about getting your $hit together as men because tomorow is not guaranteed…

AYE!

CSPAN

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Field work at The Coop

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15 HIM showed up to The Coop ready to put in work on this muggy October morning.  YHC hadn’t been to this AO in quite some time and I was excited to be back.  Off we went to the practice field.  Circle up at the 50.

COP:

WM x 10

SSH x 30

Merkins x 10

Peter Parkers x 15

Parker Peters x 15

Mosey to the goal line…

The Thang:

Round 1:

Lunge walk to the 50 stopping at every 10 for 10 squats.

Reverse lunge the last 50 and stop at every 10 for 10 monkey humpers

Suicides 20, 40, 40, 20

Round 2:

Bear crawl to the 50 and stop at every 10 for 10 merkins.

Crab walk the last 50 and stop at every 10 for 10 dips

Round 3:

Reverse bear crawl to the 50 and stop at every 10 for 5 merkins.

Reverse crab walk to the 50 and stop at every 10 for 10 dips.

Round 4:

Partner up…size matters

Partner 1 carry partner 2 to the 50 with 5 squats at every 10.  Switch and finish to the goal line.

Suicides 20,40,40,20,Goal

Mosey back to COT for 5 min of mary.

COT:

Prayers for baby’s on the way, world peace and those recovering from natural disasters.

Great to be back at a great AO with a great group of HIM.

Thanks for the opportunity Sugar Bug.

Until next time…

Seacrest, OUT!

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Tour De Lowe’s

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26 Men showed up on a glorious Friday morning for a Slow Burn.

Began with a Mosey to the Empire Pizza parking lot for some warm ups.  Line up. High Knee across parking lot, mosey back.  Butt kickers across, mosey back.  Karaoke across, Karaoke back.  Toy Soldiers across, mosey back.

Circle up. SSH x20, Windmill x15, Moroccan Night Club x20, Low Slow Squat x15, Merkins x10.

Short mosey to being the “Tour De Lowe’s”.   Found guardrail behind Lowe’s for stop #1: Dips on guardrail, Calf Raises, Freddy Mercurys, Rinse & Repeat

Continue the Tour De Lowe’s with a mosey to The Wall for stop #2:  Peoples Chair (5x 10 counts), 25 LBCs, Peoples Chair (5x 10 counts), 25 LBCs, Balls to the Wall (3x 10 count, felt much longer thanks to some non-standardized counting), 25 LBCs

Time Out for Zimmern’s first attempt at preaching.  Talked about Control and what things in life we have control over (thoughts, words, actions, reactions, etc) and what things we don’t have control over (spouse, kids, others, job, etc).  Things outside of our control often have a huge impact on our lives.  How do we learn how to control our response towards things outside of our control?  Drop Thrill quotes Proverbs 3:5-6: “ Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.”  We need to turn control over to The Lord and trust in Him.  Ask Him for help controlling things that are within our control and help in guiding us with things outside of our control.

Complete the Tour De Lowe’s with a mosey to the front parking lot.  Pax pair up. One Pax starts squats.  Other Pax runs across parking lot.  switch.  Continue to 150 cumulative squats.  Repeat, but with Carolina Dry Docks.

Mosey over for a lightning rounds of 4 corners around Empire Pizza.  Pax counted off by 4’s.  #1 40x Merkins. Mosey to #2. 30x Flutter Kicks.  Bear Crawl to #3. 20x Bomb Jacks. Mosey to #4. 10 Burpees.

Return to COT. Name-o-Rama.  Welcome FNG Bowtie. Announcements. Prayers & Praises. Big Ball of Men.

-Zimmern

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Bullwinkle’s Wallsitting and Lunge fest

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23 Pax joined at the Ball Room in Fort Mill for sweat filled gloom and fun on 10/03

The thang

Warm-up Mosey – with Butt Kickers, High Knees, Power Skips, Slow Walking Lunges and Toy Soldiers to get the legs good and ready for the what was to come

Warm-up Circle, exercises in cadence

  • Merkins (10, four count)
  • Arm Circles (lots)
  • Moroccan Night Clubs (20, four count)
  • Low Slow Squat (15, slow four count)
  • Imperial Walker (15, four count)
  • Windmill (10, slow four count)

Mosey to the hill for Jacob’s ladder: 6+1

  • Merkins on bottom
  • Bear crawl up hill
  • Squat jumps on top
  • Mosey down hill

Two Ten Count recovery

Mosey behind the school to the wall

Part 1 of Bullwinkle’s Sitting and Lunging around, as follows

  • 30 second wall sit followed by 20 lunges forward, turn around, 20 lunges back
  • 30 second wall sit followed by 19 lunges forward, turn around, 19 lunges back
  • 30 second wall sit followed by 18 lunges forward, turn around, 18 lunges back
  • 30 second wall sit followed by 17 lunges forward, turn around, 17 lunges back
  • 30 second wall sit followed by 16 lunges forward, turn around, 16 lunges back

Ten count recovery

Mosey to bridge to work calves

  • 30 seconds of calf raises follow by 15 seconds of rest.  Rinse & repeat X 6

Mosey back to wall

Part Il of Bullwinkle’s Sitting and Lunging around, as follows

  • 30 second wall sit followed by 15 lunges forward, turn around, 15 lunges back
  • 30 second wall sit followed by 14 lunges forward, turn around, 14 lunges back
  • 30 second wall sit followed by 13 lunges forward, turn around, 13 lunges back
  • 30 second wall sit followed by 12 lunges forward, turn around, 12 lunges back
  • 30 second wall sit followed by 11 lunges forward, turn around, 11 lunges back

Ten count recovery

OYO Max Merkins

+5 Merkins

Mosey back to front of school for COT

Bullwinkle out.

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“Make him curl up in the fetal position”

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Twitter is a great way to nudge PAX to post, or in my view call out PAX who haven’t posted to the Armory in ages. The second best thing about Twitter is that other PAX reply with announcements that an FNG is posting and they want to Q to punish them FNG….even though he was headlocked as he was serving on a church mission trip. Prior to knowing an FNG was posting, YHC already created a wicked weinke. After a somewhat lackadaisical disclaimer…

COP consisted of: windmills, IM, Hillbillies, SSH (lots of them), squats, and a quick mossy around the church parking lot. PAX grabbed their KB and mossy over to the edge of the parking lot for some sidewalk chalk instructions.

Partner up and split the groups into 2. Half the group follows the LT parking stall sidewalk instructions while the other half follows the RT parking stall sidewalk instructions.

LT parking stall consisted of Partner 1 runs backwards to the other end of the parking lot and runs back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: KB swings, upright rows, skull crushers, chest presses, merkins, flutters.

RT parking stall consisted of Partner 1 runs  to the other end of the parking lot  and back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: Curls, shoulder presses, squats, LBCs, bent over rows, good mornings, burpees.

Once each group completed their side, flapjack.

Mossy to church benches for OYO of 20 or so reps of the following:

Overhead lat swings, Dips, Derkins, Irkins, Squat Sits. Then round of Mary consisting of American Hammers, Hello Dolly, Big Boy, and LBC with toe taps.

Mossy to COT

Thanks to the PAX for coming out and for the mumble chatter. Great morning for a KB workout.

Asked Crawdaddy to provide a quick hihglight of their mission trip that diverted them from Columbia (the Country) to FL in the wake of Irma. Great message of leadership. Prayers to Change Orders mother, Hot Pockets (FNG) on seeking a new job, and all other spoken and unspoken prayers.

Read your newsletter and sign up for the 5yr invergence!!

Trucker out

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And, yes, we ran

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The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

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