Tag: Cornerstone

Official Manion WOD

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

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

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Open Your Heart, Cover Your Plums

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THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.

Key takeaway: Open your heart and cover the plums.

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Countdown at Soul to Sole

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THE THANG: Great morning! We 2.75 miles total around ALL of Kingsley – both sides of 160. Each half mile we stopped and did a “countdown workout”: 10 merkins, 9 mountain climbers 2ct, 8 plank jacks 2ct, 7 Peter parkers 2ct, 6 squats, 5 lunges 2ct, 4 calf raises, 3 burpees, 2 squats, 1 burpee. All with ruck on. 5 stops for pain total. Excellent convo all along the way.
ANNOUNCEMENTS: read your newsletter get involved
COT: much to lift up in prayer and praise

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Hair Club for HIMs & others Conquer the Rooster

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10+ pax of The Fort posted in The Gloom of Rock Hill amid heavy rain, high winds & falling temps to chase the rooster around the loop for 26+ miles.  Pax from Gashouse & Lake Wylie plus some FiA teams also joined the HIMs of The Rock for the CSAUP adventure, raising funds for Bethel Men’s Shelter in the process.

The Thang

Team relay consisting of 1 mile loops

25 loops completed in the following order:

JWOW
38 Special
NASA
Old Bay
Double D

Team completed 26th lap together for a total of 6 miles each, finishing in 3:35.

COT

Naked Man Moleskin

Congrats to HCHIMs on a great morning!  New milestones reached included:

  • First relay for JWOW and 38 Special
  • Return to The Gloom for Old Bay
  • Renewed lessons for NASA in tent set up in the midst of uncooperative weather
  • New glamour shots for YHC & JWOW in mullet wigs

Shout out to IJ, Longshanks, Cornerstone, Straight Up and Vuvuzela on their successful finishes with RH teams.

T-claps to Blueprint and Ponytail in Rock Hill for putting on a great event and to Catfish and Reborn for keeping The Rock solid!

These CSAUP events are as much about the fellowship with pax of The Fort and other regions as they are about pushing through the pain of the fitness elements (and the weather!).  A COT that includes a cold beer is a pretty good thing!

Six days until the Yeti!  Make it great!

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Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.

NMM: Anxiety and gratitude are not able to occupy the same space.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

Shovel Flag hand off for two leadership positions in the Fort:

Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC

Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.

NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.

—
Band Camp dismissed

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Celebrities, Cinder Blocks, Disney…a perfect morning at BAOPS

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The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.

With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.

So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.

To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead

40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above

50 Bent over rows
10 Thrusters

My job is done…time for Italian Job

Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.

Carry on

Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.

NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”

And like that, we’re out. Until next time…
Italian Job & Maximus

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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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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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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 aren’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 “Give all your worries and cares to God, for he cares about you.”

Don’t believe the lie that you are the only one going through your circumstances and that you should “man up” 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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