Tag: Divac

Pantheon Pyramid

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Prior to posting, YHC was requested to wear the shortest of shorts by our 1st F Q – Gears. YHC was happy to comply. 

A chilly 38 degrees made for a nice leggy start to the morning… in the height of the current political drama (that YHC is so wrapped up in), a bible verse was spoken prior to the disclaimer. 

Hebrews 13:8 – 

“Jesus Christ is the same yesterday, today, and forever.” 

YHC spoke said verse because the focus shouldn’t be so much on earthly things as it has been. 

Disclaimer was stated, and we were off. Lap Around to Back of School, jump onto the playground/turf.

 

COP

20 SSH IC

15 Tappy Taps IC

15 Moroccan Night Clubs IC

Yoga Flow/Stretch Out

Line up facing Basketball Court (watch out for the ropes!)

 

Pyramid  

Each round added an exercise to the mix, starting with 5 burpees. Once we reach 30 SSH, we worked our way back down by removing the exercise with the most reps. Between each round we ran about 50 yards total. 

5 Burpees

10 Big Boys

15 Merkins

20 Squats

25 CDD’s

30 SSH

 

Mosey to Basketball Court

Line up on base line. Crab Walk to Half Court, feet first. Flip and crab walk head first to other base line.

Suicide foul line, half court, foul line, base line. 

Bear Crawl to half court, craw bear to other base line. 

Suicide from this base line. 

Inch worm to half court, on your six.

Windshield Wipers with legs per YHC’s count (left/right).

 

Begin Mosey back toward COT, stopping on the way for some Fifer Scissors x 25.

Reach COT, flutter in wait for six. 

Rosalitas x 20

WWI Sit Ups x 10

0600.

 

A great showing by all. YHC was gassed after Honey Badger and Block Party. Divac apparently loves suicides. Who knew?? 

 

Announcements – 

The Fort is traveling to Rock Hill this Friday, and Metro next Thursday. Hit up Shady for info/clown cars. 

 

Prayers/Praises – 

Prayers for Fish Sticks’ MIL – Flu like symptoms developing.

Prayers for MR. T and his family.

Prayers for Short Sale’s family with multiple people battling illness/pneumonia.

Prayers for Opie’s FIL – bad car accident causing 6 cracked ribs and now pneumonia. He is out of the ICU thankfully.

 

Thanks 38 Special for the opportunity to lead.

Punch List out. 

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Fresh off GR021, we’re now at the Fire Ant

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If you were one of the 20 PAX that attended Fire Ant today, you heard me talk briefly about the impact of GR021 (GrowRuck 021) in Louisville this past weekend. Along with Olaf, Shady, Italian Job and Dark Helmet, I was blessed to participate in this extremely impactful weekend. Much like the rest of F3, the true benefits go way beyond the workout or in this case, the 14hr team ruck event spanning Saturday night into Sunday morning.

I tried to bring back just a taste of what we experienced and some of my learnings but unless you actually participate in these GrowRuck weekends, it’s hard to comprehend. However, I did want to bring a taste of the PT to our local PAX and so with 19 other Ruckers, we did the following.

Disclaimer

Warm Up
Jog, Knees to chest, Jog, Toy Soldiers, Butt Kickers, Jog back to our rucks

SSH x 5
Windmills x 5
SSH x 10
Windmills x 5

Ruck Up
Rucks overhead for a 30ct
Ruck Curls x 20 IC
Squat hold with rucks overhead for a 20ct
Ruck swings x 20
Tricep Extensions x 20 IC
Squat with ruck press x 10 IC

2 line ruck shuffle to back lot & ground the rucks
3-tier suicides then ruck up
Bear crawl to the far suicide line and plank
Bear crawl back to the half way point and circle up
Slick-dying cockroach x 30IC
BEAR ROACH for a while (I think we did a total of 20 to the left and 20 to the right). For this exercise, you get into a bear crawl position with your ruck on then upon command, roll over to the dying cockroach position. Upon command, get back to the bear crawl position.

2 line ruck shuffle back to the first starting spot and circle up
5 Merkins – 10 Carolina Dry Dock – 15 Bent Over Rows (all IC)
5 Squats – 5 lunges each leg
2 line ruck march back to COT

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SYITG
Maximus

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Three Amigos

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Small group posted Wednesday in the gloom.  No worries, we would work hard and get better.

We began with a lap around the carpool circle, stopped at the front of the school for some warm-up exercises:  SSHs, Imperial Walkers, Windmills, and Plank Stretches.

Next, we did a round of 11s between the sidewalks.  Merkins on one side, dips on the other, and bear crawl in between.  Once complete, we ran another lap around the carpool circle.

Next, we did another round of 11s.  This time, Squats on one side, calf raises on the other, and lunge walk in between.  Once complete, we ran another lap around the carpool circle.

We finished up with two sets of exercises in front of the school.  Two of us planked while the other did five Carolina Dry Docks (Second round – LBCs).  We alternated until we got to the last pillar.

Great workout and conversation with these men this morning.

 

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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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Sweep the core

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YHC  took over for Pantheon at the last minute to allow the scheduled Q to attend the memorial beatdown at the Coop.  I hadn’t Qed since before the pandemic and figured with numbers low, it’d be a good time to keep distant whilst also dishing the pain.

Five PAX gathered in the gloom this morning near the shovel flag at Pantheon. Divac, Tesla and Flounder I knew, but Slow Jamz I’d not yet met. The disclaimer was disclaimed while holding a chunk of cardboard that was carved off a shipment of wine that the M has been importing since February.  Fitting that the box for the merlot would have scrawlings of a madman, intent on seeing merlot on the pavement.

The Warmup

Quick mosey over to the parking lot space by the crosswalk for a quick warmup. Let’s keep it simple with 10 SSH, 10 Low Slow Squats, and a few ten count hamstring stretches. That’s it.

The Thang

Quick jaunt over to the crosswalk to explain. On the cardboard are two columns, aptly labeled “1” and “2”.  PAX are instructed to choose a column, do all the exercises and run a (.34 mile) lap on the queueing road, and continue until COT. Alternating columns is suggested as column 2 is a bit more difficult than column 1.  PAX may also choose to do both columns for a short lap in the parking lot. It’s UvU here, with about 40 minutes to see how many laps one can get in.

Column 1
10x BBS
20x Flutter (2 count)
30x LBC

Column 2
10x Rocky BBS (two punches at the top)
20x Box Cutter
30x LBC

It’s an attack on the abs, Sweep The Leg style!

COT

YHC shared some thoughts about the 3rd F (see NMM).

Announcements were announced.

Prayers were offered up:
Flounder’s friend, Sue, who we’d prayed for last week, has gone home as expected, and for her husband who has seen two wives lost to cancer.
Slow Jamz’s M, who just returned from NY. The family has lost a brother/son to a hit and run in New York.

Naked Man Moleskin

Some great mumblechatter was heard at the crosswalk. YHC was pleased with the number of complaints as well, though it was a bit disturbing as many of these complaints manifested in noises that are generally reserved for the boudoir… I suppose I’m not complaining.

Tesla smoked everyone with nine full laps. YHC got a solid eight.

Slow Jamz tried to get the flying EH on a sad clown that has been flying by Pantheon for a few weeks now, but he’s not biting. I believe Olaf spoke with him last week.

The 3rd F from CoT…

In CoT I talked briefly about how the 3rd F, Faith, is often hard to explain to people who reject faith.  I translate that pretty frequently to “Faith that I am not the center of the universe”.  And spoke a bit about my personal conviction that we need to try to put others needs in front of our own needs. And we should always be putting the needs of others in front of our convenience and luxury.

Here I expound:

I find it difficult talking about F3’s core principle “Open to all men” in relationship to the 3rd F, “Faith”.  On the surface it’s hard to make the relation work, they seem incompatible because no matter what I say, what men seem to hear is “Open to christians”, and I don’t want that to be the case.

F3 obviously isn’t for every man (if it was there would be mass logistical chaos in every city at 0500).  But how do we stop the word “faith” from auto-translating to “barrier”?  I evangelize F3 pretty frequently, and I’ve seen the facial twitch when that third F is uttered more often than not. When I witness that tic, I try to weaken the barrier.

As mentioned in CoT, that third F may be described as “Faith that I am not the center of the universe”, you often hear “I am 3rd”. Which, I feel, is a lot more appealing to those men we will meet (generally on a daily basis) who may not share your/our/my faith. While I believe in Jesus, I cannot require others to do the same (Paul going so far as to say, if they reject you, shake it off and move on).

Despite this, I know that there is often great honor to be had in living 3rd. Though there are the depraved few who see Michael Douglas in Wall Street as their god, they still might be attracted to a free workout… unless they own gyms.

There are dozens of scriptures in the Bible that expound on the inherent wrong of living luxuriously while others live in want. To live 3rd, to me, my “faith that I’m not the center of the universe”, means that I have to decide between commodity (Starbucks, Beer, Wine, the newest cell phone, my ruck, the list is almost shamefully long…) and the aid of others.

Jesus said we’d always have the poor… Those who live in luxury will never be able to shed the responsibility of caring for them, and the result of shirking that duty is pretty well explained. Over and over…

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The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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Sweep the Leg runs into Pantheon

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I got the call to come off the bench and Q Pantheon and figured it was time to step up my game as Q. It was time to do something I hate (but know it’s needed) and that is to run run and run. So taking a chapter out of the new STL WO, I figured why not…plus add a little coupon into the mix.

After 3 (I think) took off for Tempo, we did a quick COP of 15 low slow squats and 15 IW. Thankful for Jekyll to cal me out for not starting with SSH…but little did he know.

Walked to the drop off zone where the weinke was written in chalk next to 2 sandbags and 2 rucks (Thanks Change Order for your ruck). So here we go!

Run a full lap around the long road (about 0.35miles)

5 Burpees

Run the loop again

10 Squat Thrusts with coupon – PAX picks the poison (each coupon was different weight)

Run the loop again

15 Merkins

Run the loop again

20 Squats

Run the loop again

25 LBCs

Run the loop again

30 SSH (your welcome Jeykll)

Run the loop again

35 V-ups

If you finish the 7 laps, rinse and repeat.

All PAX finished 7 laps plus 1 additional round. Some PAX accelerated – cough cough – Fishsticks – who I think got in 2 full rounds. He knows when to turn on the burners. As the PAX were running the laps, we noticed a FNG joined in with Fishsticks on the laps and exercises.  He was headlocked during the Tempo portion and stuck around! Nice work Gecko and others!

Appreciate the opportunity to lead and make everyone push themselves past their comfort zone. YHC logged in over 3 miles and couldn’t have done it without each of the PAX encouragement.

Prayers for CASH! Prayers for those fighting anxiety, for the teachers and students, and marriages.

Trucker

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5

The Hammer

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Seven strong Pax showed up for a little rain and a little pain. Stumbled across a ruck WOD that was simple (no weinke needed) and brought the right amount of pain.

Here is how it went……

Rucked over to the YMCA yard and partnered up to accomplish the following

300 Ruck Swings

300 Big Boy Sit Ups (with ruck)

300 Squats

300 Curls

Partner 1 got reps while partner two performed an overhead ruck carry the length of the field and ran back for flapjack.

 

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5

Big Words & Others’ Plans

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15 PAX in the gloom at Pantheon for a workout featuring some big words and other people’s plans. A Backdraft WOD from the stricter quarantine period and 38 Special’s from All the Yogging

Warm-Up
– SSH x21
– Moroccan Night Club x15
– Yoga sequence
– Merkins x10
– Shoulder Taps x10
-Did the first round of the Thang as PAX still considering it the warmup.

The Thang

See above. Modified the the reps so we hit the full numbers after 10 stations and right at 0600. On the second loop, we had to reverse course to station 3 and then finished at station 1 for time.

NMM:

The school exterior has new modifications for entrance and exits to keep kids physically distanced as the start of school is right around the corner. YHC has been thinking a lot about failure and how to encourage better failure and better growth. If the Chapel HIll experiment is any indication, the best laid plans of mice and men for returning to school during COVID-19 will fail. How will the PAX of The Fort respond for our families, our schools, and our community?

We’ve all failed in our lives and I pray we can use failure to make things better.

COT

Lots of praises for good things: children’s athletic success, marriage length, parental birthdays, grant awards. Prayers to remember the good during our moments of tribulation.

—

Band Camp Dismissed

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