Tag: Dojo

MilkShake 11.07.20

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Four pax showed up for my first Milkshake Q.  I didn’t know what to expect so I was going to make it up as we go.

We moseyed over to Walter Eiisha Park to the playground for a few rounds of pull-ups.  I missed out on my Saturday morning routine of pull-ups before Alcatraz with Trucker and Change Order.  Esso was a beast doing the pull-ups with his ruck.  Next, we walked around the park and back towards downtown.  We stopped in front of Pike’s for two rounds of Dips and Derkins.

We headed back, walked up the steps to where a newly decorated Christmas tree.  It’s hard to believe the holiday is quickly approaching.  Uhaul kept the conversation going about his trip to Texas and the workouts he attended.

As we made it back to the church parking lot, I had one last workout for the group.  I still had bricks in the back of my truck from yesterday so we used them for a series of exercises.

Merkin/overhead claps with brick: 1 to 2 ratio, starting at 1 ending at 10

Squats with brick hold

Plank with brick raise

Squat with brick arm circles

Squat with brick shoulder press.

Great job everyone.

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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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2 Mile Moderate Ruck and… Jello Shots?

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Due to construction at Walter Elisha Park, Millllkshake met at Fort Mill First Baptist Church with The Fort. After the disclaimer, 6 split-off for a 2 mile moderate ruck that included some church stairs, and a couple good hills. We set off on the pre-determined route, stopping four times for some low, slow squats, pushups, and a few other exercises.

Along the way, we had a great conversation about what it means to be a man. This included being responsible for protecting, providing for, and training up our wives and children. (among others) We thought about who in our lives had been good examples to us, guiding us on this journey to become men, and what  we are doing to be good examples to those we are responsible for.

I lost both of my Grandfathers this year, and spent some time reflecting on what I’ve learned from them. I’m grateful for good examples that I can think back on, and I strive to practice what I’ve learned as I raise my own children, and as I lead other men in a professional setting as well.

At some point during the walk, Bowser shared a story about when he stood-up for his sister, and the conversation shifted to some less-good examples of good decision making. It seemed that many of those experiences were closely related to the vicinity of jello-shots. (Not Bowser) 😉

Thank you for the good conversation, and thanks Drop Thrill for the opportunity!

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Football not Footloose

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Its September!! Are you ready for some football? Well, Boss Hog apparently isn’t since he tweeted out YHC was bringing a truck load of pain via from some crappy college program, that team from the south (fans of that team from up north will get that joke). Of course Boss Hog was just trying to poke the bear. Of course it worked seeing that I am not a fan of either of those programs (WE ARE PENN STATE), the weinke was developed to be not-a-moderate and emulate a typical football conditioning workout – kuddos go to watching my son and the PKMS football team practice this week.

The tweet definitely brought out some #HIM and a PAX posting for his second time (Ranger)!

Mossy to church parking lot for COP: windmills, low slow squat, Moroccan nightclubs, IW…while we were in COP we noticed the Minnow Pond PAX heading down the hill so we decided to give them a warm welcome by lining up and performing Monkey Humpers as they passed by.

Mossy to other church parking lot for and individual OYO pain station:

100 Merkins

50 Squats

100 LBCs

50 Side Lunges

100 CDD

50 Big Boys

100 American Hammers

50 Mountain Climbers

As PAX were completing this, they took a lap around the church.

Once done, mossy back to other church parking lot for 2 rounds of:

Suicides (whats a football conditioning workout W/O them) – those who had injuries planked as PAX did suicides. Up/Downs – running in place then doing burpees as called out.

Toy soldiers to Withers Street.

3 rounds of:

Run to top of hill, 10 merkins, run back, 10 LBCs. Those with injuries did 10 burpees, 15 merkins, 20 LBCs.

Mossy back to COT

Thanks for PAX pushing through a muggy warm morning. Good mumble chatter as always.

Prayers to Teachers, Students, Parents, Cash, other PAX family/friends who are sick.

Trucker

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Core Blast at Ballroom

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Due to personal knee injury, I planned an all core workout.

2 rounds of 10 exercises. 1 min per exercise, 10 sec rest.

Lost my weinke sheet, so doing best to remember

LBC, Reverse Crunch, BB SItups, WWI Situps, Heels to Heaven, Mak Tar, Flutters, Superman,

Ended with Airborne’s Hip Flexor routine

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