Tag: Dojo

Horse Collar

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There was a time when the world whispered. When quiet blanketed the meadows, and branches parted. When we hiked in wordless wonder and the birds regaled us once more with song. It was this morning at The Hive.

Warmup:

  • Side Straddle Hops
  • Windmills
  • Tappy Taps
  • Merkins
  • Perter Parkers
  • Down Dog/Honeymooner
  • Hamstring Stretch
  • LBC’s
  • Futters
  • Ran a lap

The Thang:

Partnered up because accountability matters. Cones were lined up with a plethora of KB exercises. The timer was an experiment of mine that was a cross between a human horse and buggy with battle ropes. The idea was to run across the parking lot with resistance. It was teeeeerible!! All of the pax would rotate through the cones onto the resistance run.

After a few rounds the timer switched up to bear crawls and waiter carries (aka The Tesh).

Six o’clock arrive fast. Back to COT for prayers and praises.

Prayers for mental health, cancer, and marriages.

JWOW

 

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8

No Arrival

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40-some pax posted to the region’s Ground Zero at WEP for a smorgasbord of pain, from 6@6 to Millkshake to a tried and true BC beatdown.  A very explicit and thorough Disclaimer was pronounced by Dark Helmet for the benefit of our FNG, and then the pax blasted off.

The Thang

The recitation of the 5 Core Principles quickly failed to meet DOAH’s standard, leading to some burpees.

Mosey around the parking lot with some toy soldiers and knee lifts mixed in, with the pax following onto the bandshell stage.

COP proceeded including more core principles along with some Merkins and DOAH’s proclamation that maybe the FNG’s fitness surpassed that of many of the pax present.  {Yes, he’s good at stirring the pot whether he’s poking at the Q or Qing himself.}

More mosey and more warm up exercises until the pax reach the far side of the WEP.

Enter stage left — the BAOPS boys via Clown Car — Trucker, Smuggler, Change Order & Longshanks, who just couldn’t stand the thought  of missing out on the best 1st, 2nd & 3rd F in The Fort on this given Saturday.  {Pro move by whoever made that call!}

Partner up for wheel barrow…to the playground…Yes…to the playground!…where the fun really starts.  {Fishsticks promptly cruised 85% of the way there to prove to his FNG that no matter what DOAH says, the FNG’s fitness had room for improvement.}

At the playground, each partner does 50 (yes, Five-O!) pull ups.  {Jiffy cranked out 30 in rapid fire.}

Some core work followed including LBCs and Rosalitas among others.

Handoff to Double D

Run to the bottom of the hill

Jacob’s Ladder with Donkey Kicks at the bottom and Sumo Squats at the top.  Traverse to the top via Bear Crawl and run to the bottom.

Mosey back to the parking lot with some Mary led by Jekyll

Climb the Stairway to Heaven via lunge walks, pausing for Carolina Dry Docks at each lamp post, starting with 5 reps and adding 5 more at each successive post.

Mosey down to the monuments with some Mary led by Longshanks

Circle up for an FNG introduction to Jack Webb by Change Order

Run home for final 2 mins of Mary by Longshanks

COT

NMM

A spirited pax at The Fort on this pleasant late winter morning!   Back to back weeks with a convergence at The Fort — thanks to the Alcatraz boys for adding their zeal to the day!

Maximus delivered the tailgate coffeeteria in the parking lot afterward and our FNG (EHed by Fishsticks) hung around long enough to learn the backstory of his name (Roy Kent) and to fill his rolodex with roofing customer prospects.

Welcome to Roy Kent!  Barry Manilow was quite vocal about the quality of the name and the importance of RK living up to it.  Well, if he doesn’t meet the mark, we can always default to what RK thought we named him — Rockette!

It was great to have Car Bomb among the pax today, fresh off his return trip from New Zealand, prior to his resettlement in another adventure.

The theme for the day was geared around the notion of life being an endless series of mountain climbs, peak after peak, with no arrival to the top in sight — ever.  Depressing, huh?  No, not for the HIMs of F3 and The Fort.  Give us the hard stuff.  We’re playing the long game and we know you can’t play it alone.  So keep posting, stay engaged with your brothers.  Together we’ll keep accelerating.

It was a treat to Q with DOAH for the first time.  We all look at him as just another member of The Fort, which of course he is.  At the same time, he also invests a huge amount of his life leading the 43 feet for the Nation.  Not only is it not easy being Frank {imagine how hard it must be for Traci his wife}, it’s also lonely at the top of any organization {how about leading one with 50,000 type A men?}, and it’s incredibly challenging to serve as the successor to any founder {would you want to try one Dredd’s shoes}.  Despite the small jabs, I say this with all seriousness — DOAH has taken on an extremely difficult challenge, one that he executes well with tremendous energy and virtue and that we all benefit from.  We’re fortunate that he calls The Fort “home” and that we get to take his crap on a regular cadence.  Thank you, DOAH!

Thanks to Grinder for the opportunity!  Always an honor to lead the men of this brotherhood!

SYITG

 

 

 

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4

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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8

Beyond The Lighted Stage

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Ten of Fort MIl’s finest met at the newly remodeled Walter Elisha Park for a combined boot camp (The Fort)  and IR/walk and ruck(Milkshake).  I heard that the milkmen did a tour of downtown Ft. Mill holiday lights.  Here is what the boot campers did:

The Thang:

Senator Tressel on Q

After the standard disclaimer, the group moseyed around the parking lot and headed into the park before doing a 180 and jogging back to the pavilion stage for COP.

All in Cadence:

SSH x 25, windmill x 15, merkin x 10, IW x 20, squat x 20, CDD x 15, Freddie Mercury x 20, jumping lunge x 20, wide arm merkin x 15

Mosey to the playground:

Round 1:  10 pullups, lunge walk from the playground to the side walk, 20 merkins, lunge walk back

Round 2:  10 pullups, run from the playground to the walking path, 10 burpees, run back, 10 bomb jacks

Round 3:  10 pullups, bear crawl from the playground to the walking path, 20 diamond merkins, karaoke back

Boat and canoe x 5.

Hand off to Grinder

Dora 1, 2, 3  (100 merkins, 200 calf raises, 300 LBC).  Partner runs around the playground.

Mosey to the small lot at the park entrance and circle up.  With the pax in a circle, one person in the center did a modified American Hammer (20 count with a brick) while everyone else performed an exercise.  Everyone took a turn selecting an exercise and sitting in the center.  Today, we did merkins, flutter kicks, burpees, and others I cannot remember

We finished off with the ACDC hit, ‘Thunderstruck’.  Every time the band sang the word ‘thunder’, the pax did a burpee.   It was a crowd-pleaser and now I don’t like that song as much as I used to.

COT

Naked Man Moleskin

What a pleasure to be back at the Fort on a Saturday!  Alcatraz is my usual Saturday stop, but Grinder asked me to Q this past Sunday and I gladly accepted.   It’s been close to a year since I’ve been back to Walter Elisha Park and well over three years since I’ve Q’d a workout here.  Wow – how different it looks now! The town did a great job with the upgrades to the park and it was pretty cool to do COP from the stage of the pavilion.  I see many more there on future Saturdays.

It was a pleasure to be back at WEP and to lead the group on a beautiful morning.  Good to see my brother Cable Guy back in action after an extended absence, and yes, I just put another reference to my favorite band Rush into an F3 backblast (RIP Neil Peart).

Announcements/Prayers/Praises

  1.  Adopt a Highway starting today (way to go Fogerty and F3 for continuing to give back to the community).  #HIM
  2. Prayers for ST’s friend Joe with cancer, and for those suffering from Covid 19.
  3. Praise for DD’s friend (a single parent) who raised a son graduating from HS.
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5

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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3

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 I’m talking to them, I’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 doesn’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.

Wouldn’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. It’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:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

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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8

Milkshake Found and Not Found

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Six pax posted for Milkshake with half rucking it.  The route and exercises are in the image below.

Through the walk I presented sayings/things that people generally think are from the Bible…but really are not.  These are:

The forbidden apple in the garden of Eden: Bible does not specify it was an apple.

Three wise men: there was three gifts…but the number of wise men is not specified.

A whale swallowed Jonah: Original translations say a “great fish”.

Money is the root of all evil: 1 Timothy 6:10 actually says that the love of money is the root of all kinds of evil.

God works in mysterious ways: Isaiah 55:8-9 says that God’s ways are different from ours, not mysterious as U2 may want us to believe.

God helps those who help themselves: nope not there. Variations are proverbial statements in ancient Greek tragedies. The Quran (13:11) has something similar. An English politician gave us the exact wording, which Benjamin Franklin quotes in Poor Richard’s Almanac.

But these next sayings are FROM the Bible:

Escaping by the skin of your teeth: Job says he escaped with his life by the skin of his teeth in Job 19:20.

A house divided against itself cannot stand: not honest Abe but Jesus when rebuffing Pharisee charges that he was casting out demons because He was possessed Himself, Jesus uttered the phrase.

A drop in the bucket: To demonstrate the enormity of God, the prophet coins the phrase in Isaiah 40:15: “the nations are like a drop in a bucket; they are considered as a speck of dust in the scales.”

Scapegoat: In the Old Testament, two goats were chosen for the Day of Atonement. One was sacrificed, but Leviticus 16:10 speaks of the scapegoat, which was released into the wilderness to carry away the sins of the people.

Writing is on the wall: No one knew what the writing on the wall in Daniel 5 meant, until God gave Daniel the interpretation that the kingdom would be taken away from the king.

Fini.

Milkshake route and exercises

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1

Lucky 7 at the Ballroom

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Seven strong hit the Ballroom this morning for some mid-summer fun.  Here is what they did:

The Thang:

Warm-up with arm circles, stretches, knee to chest pulls, toy soldiers, lunge twists, and downward/upward dog.  Mosey to the patio for COP:

COP (all in cadence):

SSH x 20, windmill x 15, merkin x 10, IW x 15, Squat x 20, MC x 15, LBC x 15, wide arm merkin x 15, Burpees OYO x 3

Mosey to the adjacent grassy patch

Bear crawl 15 yds, 15 merkins, mosey back to start

Crabwalk 15 yds, 15 dips, mosey back to start

Lunge walk 15 yds, 15 squats, mosey back to start

Rinse and Repeat.

Jack Webb (traditional) 1 – 7

Mosey to the front parking lot.  Side shuffle along the parking ling, run-up to next line, side shuffle back, run to up next line ……  4-5 lines.  Rinse/repeat back to the start.

Circle up for Mary (all in cadence)

Flutter x 15, pretzel crunch x 15,superman x 3 (25 sec hold), hello dolly x 15.  Finish up with the Body Destroyer.

COT

I am slowly getting back to Qing workouts after a long absence.  This was my second Q since March.  I really enjoyed today’s Q and it was great to see my old F3 friends who I’ve missed a lot this past year.  Also good to see  Dojo and Naked/Afraid again.  The three of us were together at Footloose not long ago.

I really took to F3 when I started about 9 years ago.  I loved the workouts from the get-go, and know I’m a better man through the various 2nd and 3rd F  activities I’ve been a part of since 2012.  I consider myself lucky that I can still do this,  and I don’t take it for granted.  My guess is that the 6 guys who joined me this morning also feel the same way.   We are truly a blessed and lucky bunch.

Prayers and praises:  Residents of the Miami, FL condo collapse, ST’s friend with cancer, mother with dementia, mother in law with illness.

 

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5

You good with a shoulder workout…good

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Man, it’s a good day when I get to Q with Spiderman and our full Shieldlock posts. It was steamy, the bugs were active, we worked a lot, struggled to breathe a little and I have to believe, we’re all better for it. I’m writing from memory and that means the details are fuzzy. If you feel slighted, you should’ve been there.

More or less, it went like this…

Spiderman on Q with a few warmup exercises.
Run out the back of WEP, down the never-ending path to the bottom of Harris St…you know what’s coming. Spiderman marked chalk lines up the major hill to our left.

At the bottom, 2 alternating V-Ups (like a killer dying cockroach)
Run up to the first chalk line, 2 Spiderman Merkins…how fitting
Run down to the bottom, for 4 alternating V-Ups

Run up to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 8 alternating V-Ups

Run up to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 12 alternating V-Ups

Run up to the fourth chalk line, 8 Spiderman Merkins
Run down to the third chalk line, 6 Spiderman Merkins
Run down to the second chalk line, 4 Spiderman Merkins
Run down to the first chalk line, 2 Spiderman Merkins
Run down to the bottom for 16 alternating V-Ups

Yeah, that was a smoker which covered about 2miles total. Hand off to Maximus:

Make our way back on the trail with a few stops for exercises as a group, along the way.
Line up on one end of the park.
Bear crawl until I call out Carolina Dry Docks or someone takes a break from the bear crawl, at which point we’d do a burpee (so much better).
After a few stops, we made it almost 1/2 way across the park then circled up in the grass.

Full set of Jack Webb using the traditional exercises. You know, since we didn’t do much with shoulders.

Afterward, we made our way to the playground.
Grab a spot to do pull-ups and do 1 burpee into 5 pull-ups, starting from a dead hang. Do this set 3 times.

A few ab exercises then COT.

Read your newsletter & check in on Tinsel.

Spiderman & Maximus

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4

Lots of Words of Wisdom

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Six men showed up on this stormy morning.  The workout was in doubt with a number of lightning strikes in the distance, but as we approached the launch time, the storm dissipated.

We began with a short jog around the parking lot and returned to the front of Empire Pizza for the following warm-up exercises (SSHs, Imperial Walkers, Windmills, and Plank Stretches).

I decided to recycle one of my previous workouts, ironically it was raining the last time.

I came across this list of traits published by Investor’s Business Daily after studying leaders and successful people.  These  traits, when combined “can turn dreams into reality.”  Each trait was read then we completed 90 seconds of the exercises listed below.  We ran a lap around the parking lot and repeated process until all ten traits were covered.

  1.  HOW YOU THINK IS EVERYTHING: Always be positive. Think success, not failure. Beware of a negative environment.  (Merkins)
  2. DECIDE UPON YOUR TRUE DREAMS AND GOALS: Write down your specific goals and develop a plan to reach them. (Squats)
  3.  TAKE ACTION: Goals are nothing without action. Don’t be afraid to get started. Just do it. (Freddy Mercuries)
  4.  NEVER STOP LEARNING: Go back to school or read books. Get training and acquire skills. (Flutters)
  5. BE PERSISTENT AND WORK HARD: Success is a marathon, not a sprint. Never give up. (Carolina Dry Docks)
  6.  LEARN TO ANALYZE DETAILS: Get all the facts, all the input. Learn from your mistakes. (Plank Jacks)
  7. FOCUS YOUR TIME AND MONEY: Don’t let other people or things distract you. (Lunges)
  8. DON’T BE AFRAID TO INNOVATE; BE DIFFERENT: Following the herd is a sure way to mediocrity. (Shoulder Taps)
  9. DEAL AND COMMUNICATE WITH PEOPLE EFFECTIVELY: No person is an island. Learn to understand and motivate others. (Calf Raises)
  10. BE HONEST AND DEPENDABLE; TAKE RESPONSIBILITY: Otherwise, Nos. 1-9 won’t matter. (Burpees)

We had a great discussion around each of these traits.  Some of us had attended sales seminars with guests like Zig Ziglar or the self help tapes that we guaranteed to make you a better person. There is no secret sauce, but I try to keep this list above close to me especially when I run into a roadblock.

Great job everyone!

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