SL Ruck
Three of four of the SL showed. PL did not attend due to 2.0 sickness.
Hot, humid, muggy, soupy, delightful morning. Thermometer said 75 when firing up the truck this morning. It’s gonna be a hot one. Best way to pay the man is to get it in early.
WARMUP: 1.5 mile run
THE THANG: 28 minutes of sprint repeats around the Kingsley Parking Lot
MARY: N/A
ANNOUNCEMENTS: N/A
COT:
Prayers for DH’s father in law, Roger. He has a bad report from a biopsy indicating cancer on two organs.
WARMUP: Lap Around the lot
THE THANG: Sandbag/Ruck/Ruck Plate Upper Body WOD
4×10 Dive Bomber Push-ups
3×10 Kneeling Sandbag Curls
4×10 Ruck Front Raise
3×12 Ruck Plate Lateral Raise
4×15 Sandbag Strict OH Press
2×2 Min Max Merkins
MARY: N/A
ANNOUNCEMENTS: What Happens in SL stays in SL
COT: Prayed together as a SL regarding current happenings in our lives.
A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes before the boot camp. It was good.
As we approached 0515, Band Camp came flying in out of nowhere. Love that guy. Always a good time when he shows up. Tesh was sitting in his truck surely contemplating his shirtless decisions before he stepped into the gloom. 0515 struck. Time to work.
In no specific order, YHC discussed at length the below items for which I am thankful.
Then we got to the 1st F.
COP
SSH
Wind Mills
Tappy Taps
Merkins
LSS
Weinke
Iteration 1 – Thankful for SL
Mosey to Sisk Parking Lot, Partner Up – Do the DORA together.
10 Merkins
20 Squats
30 LBCs
Mosey down to Massey Stop sign and back
Rinse and Repeat for 15 minutes
Iteration 2 – Thankful for my 2.0’s
Mosey to Ampitheater
Balls to the Wall – 30 second hold
Bear Crawl to edge of stage
10 CDD’s
Crawl bear back to wall
Repeat four times (for my four 2.0’s)
Iteration 3 – Thankful for My M
Mary in the Amphitheater
Protractor
Hello Dollies IC
Protactor
Box Cutters
Protractor
Rosalitas
Protractor
Mosey back to COT.
YHC had a great time leading the PAX today. We discussed many topics for which to be thankful. It’s amazing how taking the time to think about gratitude really shifts the mood from the usual grey cloud of unquenchable desire… If only we did it more.
Think about what you have in life that is good. Think more about it.
Think less about what you think you need. You likely don’t need it.
Punch List out.
Disclaimer was spoken and we opened up the truck to grab some logs. These logs are pretty sizable, and range from 100-200 pounds. Two PAX per log.
Move the logs to the grass lot/field behind the church. Set logs down on one end of field. While P1 does circuit below, P2 either shoulder carries log out and back to set point or does end over end log flips. Flap Jack until each partner completes entire circuit. Not a DORA – each PAX does 20 of each movement.
Circuit 1
20 Ruck Thrusters
20 Push ups with side ruck pulls (Ruck at your right side…do a push up and then pull your ruck to the other side with your left arm, push up, then pull it back with your right arm)
20 Ruck Burpees
Breathing intensifies…
Circuit 2
20 OH Squats
20 Squats Ruck up front
20 Ruck Swings
LOG PT
Partner up by height to make the log carry more… fair.
5 Ground to Shoulder each side
10 OH press w/log (alternating shoulders)
10 big boy sit ups w/log
10 log press while on back
Carry/Ruck logs back to COT… toss them into the truck.
Last Minute Mary
25 4 ct flutters w/ruck press
11 4 ct Dollies w/ruck pressed
5 big boy sit ups w/ruck on front
COT. Nice work, men.
Announcements
Dam to Damn Bar is almost full!
F3 10 Year Convergence taking place
1/1/2021 where it all began.
Prayers/Praises
Prayers for marriages. This past year has been good and bad with regard to time spent with spouses. Pray we take advantage of those added moments with our wives.
Prayers for my mother in law who is down and out with arthritis and sciatica.
Thanks to Divac for letting YHC pick up the Substi-Q from Spiderman at the last minute.
Punch List out.
It has been 1 year and 5 days since YHC last Q’ed at The Armory. Quite a few fond memories of the AO… including almost splashing merlot under the leadership of Assassin. Always a privilege to be asked to lead such a fine establishment. The cars just kept rolling in this morning… and luck would have it that an even number of PAX showed up. A few newer faces appeared and YHC was happy to be introduced.
0515
Disclaimer
Proverbs 27:17 –
Mosey to Concrete Benches w/bells.
COP in Cadence
10 x Diamond Merkins on Bells
10 x KB Swings
5 x Burpees
10 x OH Press
20 x SSH
Overhead Hold KB while YHC explains weinke.
ISI DORA
Tell PAX to partner up with someone of equal “shape” or “fitness.” PAX 1 does exercise, PAX 2 moseys out and back to a determined point. Both PAX keep number of reps secret from one another. Once the specific movement is completed, disclose number of reps. PAX with lower number of reps does a penalty exercise to make up the difference. Other partner planks in the meantime. The goal of this is to push your partner to do more reps than you. To run faster than you. To push them to push you. To sharpen each other.
Round 1 – Lower
Movement/Penalty
Goblet Squat/Bomb Jacks
KB Swings/Bomb Jacks
Alternating Lunges/Bomb Jacks
Step Ups w/Bell/Bomb Jacks
Round 2 – Upper
Straightaway Sprints Three Islands Out + Back
Movement/Penalty
Strict OH Press/Halos
ALPOs/Halos
Curls/Halos
Skull Crushers/Halos
Round 3 – Full Body/Hybrid Movements
Movement/Penalty
Turkish Get UPS/Man makers
Burpee Snatch/Man makers
1 Arm Clean and Press/Man makers
Z Press/Man makers (American Hammer body position with OH Press)
Five minutes left – head back to COT to knock out some Mary.
American Hammers w/KB x 20
Flutters w/press x 20
Hello Dolly w/extended hold x 20
KB 3 Count Sit Ups x 5 (as Dirty Harry put it – it’s like the Big Boy Sit up and the American Hammer got together and had a baby).
0600
Announcements
The Fort has a birthday coming up! Look out for info on Slack.
Alcatraz will have the most mumble chatter ever as Stang and Trucker co-Q this Saturday.
Prayers/Praises
Truckers 2.0 – injured and cannot play football at the moment – pray for his spirits to remain high as he navigates a tough situation.
Pray for our children – especially those who are most impressionable right now by every message being thrown at them. Nature Boy said it well that he’s at a point in his life where he and his peers are most susceptible to influence from outside sources.
Prayers for we as fathers to lead our children on the right path while they navigate their daily challenges. Prayers that we can push them on toward Christ.
Today was fun. It involved much sharpening and the group in attendance was quite encouraging. Props to Band Camp for keeping up with Tesh, to Dirty Harry for not splashing merlot, and to Singlet & Nature Boy for literally sprinting every time I saw them running. Oh to be young…
Thanks UHAUL for the privilege to lead.
Punch List out.
Today on the 19th Anniversary of September 11th I had the privilege and honor to lead the men of The Fort in my version of the Tower Climb.
We honored my friends who gave it all to make sure the citizens of NY would be safe.
POLICE OFFICER RAMON SUAREZ TD-04 NYPD
POLICE OFFICER MARK ELLIS TD-04 NYPD
POLICE OFFICER ANTONIO RODRIGUES PAPD
We started with a two lap ruck walk around the track and then jumped right into the climb.
The goal was at least 30 times up and down with 9 inclined merkins and 11 squats at the bottom. There was some mumblechatter, it was hot and humid but the men of the Fort did not disappoint….if you completed 27.5 times you climbed the equivalent of the Towers.
I was proud to lead and share my experiences from that fateful morning that changed the world as we knew it.
It was also great seeing DIRTY HARRY return to the gloom
We end with COT and prayers for all the people lost and the people affected still.
FIDELIS AD MORTEM…..ALWAYS FAITHFUL
Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.
At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.
Both officers were transported to the Carolinas Medical Center where they died from their injuries.
The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.
Police Officer Sean Robert Clark
Officer Clark was a U.S Air Force veteran and had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.
DOB: 11/22/1972 (run to the bottom of the hill after each exercise)
Badge #: 3769
Police Officer Jeff Shelton
Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.
DOB: 9/9/1971 (football field)
Badge #: 2884
4/1/2007
Sean Clark – age = 34 Yard Bear Crawl
Jeff Shelton – age = 35 Yard Crawl Bear
Strong work by everyone that attended today. Thank you Dirty Harry for the opportunity.
Heavy encouragement to attend the Mike Doty run this Saturday!!
The more hurried you are the less compassionate you’ll be. – John Mark
Slow down. We need to slow. down.
COP
SSH + Quick yoga flow + tappy taps + Merkins
Hold High Plank:
In today’s culture, we spend too much time focusing on self. It makes sense. In western culture, the individualized self is the highest goal in our society. We spend so much time focusing on what we desire. We follow those who have the same ideologies. In short, we hate each other and we want more of ourselves. We believe that we are God and only want to be surrounded by others created in our image. What does that say about us as a society?
Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks
Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40
Hold High Plank:
We only like things we want to like and curate things we want to see-further creating and hardening our ability to never have to see things we don’t want to see or disagree with. It’s not only desensitizing, it’s dehumanizing. Politics, sports teams, religion, name it. We are able to find what we desire to find and shut out anything we don’t want to hear/see. If we don’t like the news we see we can seek out and find the “news” we want. Using the mediums we currently use (social media specifically), when we see an opposing view that doesn’t align with ours, we aren’t obligated to disagree in a thoughtful and relationship keeping way. Instead the relationship doesn’t matter therefore the disagreement can be toxic, mean, and harsh. Trying to understand each other should be normal, unfortunately it has become a superpower in today’s culture.
Bear Crawl Circuit
Bear Crawl across parking lot
Low Plank in wait for six + 30 seconds
Bear Crawl back across lot
Low Plank in wait for the six + 30 seconds
Repeat w/Al Gores
Hold Al Gore:
You know what really is the driver behind all of this? Fear. A professor at Chapman University started a “Survey of American Fears” in 2014. You know what has been seen as a trend since the beginning of it all? People are beginning to fear what they see in the media. The top 10 fears from 2019 can be directly correlated to the top media stories of the past year. Basically the stories we see are whipping us up into a frenzy and fanning the flames of fear. How big will the fire get before it consumes us all? It really comes down to one question: What do we fear?
Punch Webbs 1:4 – 10:40
Dive bomber Pushups
Plank Jacks
A few Moseys in between rounds due to the difficulty of the Webb.
Hold High Plank:
I asked the question of what do we fear? We fear the other. Whatever the other is for you. white. black. republican. democrat. sunni. shiite. jew. german. christian. atheist. We have to dive head first into that dark and muddy part of our heart. Not put it away. Not shy away from it. Not run from it. What’s down in those depths? If we consider how Jesus actually walked and look at his ethos as he went about his life, we find someone who was afraid of no one and no thing. And this prevented knee jerk reactions. Prevented him from picking up a sword and taking down Rome. And if He wanted to do that, nothing could have stopped him. This made it possible for empathy to radiate from his very being. Because there was actually room for it as opposed to being filled with fear.
He chose to die willingly for others – namely his enemies. If you’re a follower of Jesus, ask yourself: Why are you afraid?
Aiken Legs
20 Squats
20 Box Jumps
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks
Hold High Plank:
What would it look like if we laid down our fears, our weapons, our hate, and picked up enemy love instead? This empathy is not easy. It is a hard won, practiced enemy love.
The difference between fear and enemy love is a difference of franticness and peace.
Fear is frantic.
Fear goes at a speed love does not.
Fear is fast. Fear is frantic. Fear is distracted.
But love?
Goes about three miles per hour.
Three miles per hour it the average pace of someone who is walking purposefully yet gracefully.
Most of Jesus’ miracles happened on his way somewhere else.
We have to go at a pace that can be interrupted. That can be responsive to the moment in front of us.
If you walk at a pace that is in step with our Lord, don’t be surprised if empathy and enemy love show up.
You can’t love someone when you are hustling (for me – I think bedtime with small children).
But when you say no to the hustle? You can be stopped. You can step into the holy moment of grace.
Jesus did it.
He felt other people’s pain. He leaned into their space. He understood their hurt. He waited and didn’t hustle past.
He loved.
Mary
Seal sit ups x 30
Straight Leg American Hammers x 15
Straight Leg LBC’s x 11
World War I sit ups x 5
Announcements
Yeti – Doty – Manion
Prayers/Praises
Band Camp’s travels to DC this weekend with the band.
Chicken Wing is having hip surgery next week.
Prayers for all traveling this weekend and the frenzied fear that is the current virus situation.
Thanks Dirty Harry for the tap to lead the inaugural BEYOND of 2020. Looking forward to what this will become.
Punch List out.
Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.
Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.
Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval
2nd Round of Pain delivered by Kaiser
At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set
Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.
Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.
Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!