Mile High at The Fort

First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

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Philly Inspired Psy-Ops CSPAN at the Coop

34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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Go quickly, go alone. Go far, go together.

YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better.  A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought out from the archives, so our week started off on the right (or wrong) foot.

11 #HIMs came out on a much warmer morning than prior days brought.  Could it be spring?  An opportunity for perspiration surfaced in YHC’s mind so after all disclaimers were put out, an acknowledgement of the FNG was given and off we moseyed to put the bells in the middle parking lot and circle up nearby for COP:

COP (all in cadence)

Morrocan Night clubs X 15, forward little arm circles X 15 and backward little arm circles X 15

SSH X 30 – varying speeds

Imperial Walkers X 15

Low slow squats X 15

Merkins X 12

Honeymooner, Salutations right and left, 6 inch hold (a curiously slow 10 count was delivered by one of the PAX – crowd pleaser)

Mosey around the A/O and back to the bells for the next round:

Main Event

Part of getting better and sharpening involves pushing limits and stretching comfort zones.  Prior to the W/O, YHC sketched out 3 exercises that the PAX were to repeat, as many rounds as they could, for 10 minutes.   They were:

15 Swings, 10 Goblet squats, 5 shoulder presses per arm – chalk was generously provided (by YHC’s 2.0) for PAX to keep their score and track progress (more to come on that).  After 10 minutes of hard work, decreasing mumble chatter as time elapsed and more sweat than anticipated, PAX finished, YHC called for a few 10 counts and, together, we took a “recovery mosey (couldn’t let the heart rate drop too much)” around the A/O coming back to where we started for……..yes……round 2: U versus U.

Rinse and repeat for 10 more minutes, PAX were challenged to do better and all responded.  Sweating ensued and work was done – all in the name of getting just a little better than before.

When time was called, YHC called for a “recovery” bear crawl to the inner curb and a “recovery” crawl bear back to the kettle bells where PAX gathered their belongings and wobble moseyed to COT for a little ab work…………but just a little.

All I/C and with bells (except the protractor)

American hammers (D/C) x 12

Flutters (D/C) X 12

Protractor at varying angles (10 degrees was the crowd favorite) with a few 10 counts at different points…….but just a few.

30 second body destroyer to finish……just because.

Transition to name-o-rama and COT:

Announcements – Paradise reading center Monday & Wednesday of this week – 4:00 Bethlehem Baptist Church.  G-Fit this Saturday at 3:00 – Steele St. park.  If you feel called to serve – do it.  Read your newsletter.

Welcome FNG – Bo Knows

Prayers – For those traveling on spring break.  Slow down and let those in a hurry pass.  Stay present and safe in life’s harried moments.  It can wait.  For injured PAX and those on the road to recovery. For all unspoken needs known to the silence of our hearts and Sky-Q alone.

It is always an honor and privilege to lead a group of #HIMs in any workout.  YHC hopes the invitation comes around again as today’s 45 minutes were inspired by different #HIMs in YHC’s life who have made me better than I could ever be on my own.  Leading today reinforced, once again, that we all sharpen one another by pushing past our perceived limits and stretching our threshold for discomfort and pain and that the reward of improvement is well worth the work put in.  So…….DO THE WORK!

My thanks to JWOW for the opportunity.  Looking forward to getting better with all of you……one day at time.

Cyclops

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1st Quarter Check-in at Footloose – Are You Accelerating or Going Backwards?

When a glorious morning of 51 degrees dawned on The Fort, I figured that there may be a decent size crowd at Footloose. The Pax did not disappoint. Put out some hype in the Twitterverse along with my man, Beacon, and, lo & behold -19 pax showed up hungry for some action!

Disclaimer in full was recited (although I forgot to ask if there were any new guys) and off we went.

Dynamic warm-up-we Butt-kicked and High Kneed our way to the back of FM 1st Baptist.

COP (all IC):

  • Seal Jacks
  • SSH
  • HILLBILLY WALKER
  • Merkins
  • Plank Stretch – Right Arm High
  • Windmills
  • Crab Cakes – real Crowd Pleaser, drew lots of moans
  • MOROCCAN NIGHTCLUBS

MOSEY down the stairs & across to the Family Life Center. Time for:

1st QUARTER CHECK-UP- How is your word of the year going? Family Goals? Personal goals? I shared that my word for 2019 is Resiliency. And my resiliency has been tested many times in this 1st Quarter. Be it personal health struggles, family health struggles, career challenges and just staying healthy enough to do my first P200. Need to give credit to our man CSpan who is always good at reminding us to take stock of the Man In The Mirror and get on track.

Line up along one end of the parking lot- Bear Crawl to 5th parking space, run to the other side. Lunge walk to 5th spot, run to the other side. Next, 75% to 5th spot, 100 % rest of the way. Repeat

Partner up: 10 Partner Giddy-ups each arm, 10 partner derkins, 10 partner-assisted sit ups

Stay with Partner for B.O.M.B.S. – 50 Bobby Hurleys, 100 Overhead claps, 150 Mercuries (Freddy), 200 Bombjacks, 250 Squats – other partner runs over stairs & back. Now, with legs smoked, time for another 1st QUARTER CHECK-UP – We are all leaders in some way – Who has gone to a Q Source meeting? If we aren’t accelerating as leaders, we are going backwards. Left the Pax with one of my favorite sayings around F3 – “Day One OR One Day? It’s up to you. Are you committing to forming a positive habit or leaving that to another day?

Mosey back to the grassy circle in front of FM 1st Baptist for Jack Webb & American Hammers.

Time for COT. Prayers for Spark Plug’s neighbor, Charlie, reminders of Finding Kotters in 2019, FM Care Center Lawn Mowing, Prayers for health for my family.

What an awesome mixture of veteran and newer Pax. Shout out to Admiral who had his first Post just on Monday and he has posted every day since. And Happy Birthday to the master DJ, Flatty Flats. You can Q 10 times or 100 times, but it is always an honor and a humbling experience to lead such a fine group of men. Thanks Beacon for the opportunity.

Short Sale signing off.

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March Madness, with a hill

The PAX were blessed with a brisk, dry morning at The Fort.  Everyone was decked out in nice sweat shirts, hats and gloves and then Tesh showed up with his son’s short sleeve shirt on to show us all who was boss.  No one attempted to match his lack of clothing, so we were off.  YHC had the first half of the Q, Shady was soon to follow.

The Thang:

Lap around WEP into the COP:

SSH X I don’t know, the PAX sort of trailed off after 30 so we stopped regained composure…..

SSH attempt #2 X 25, Imperial Walkers X 20 (this was too meet with consternation as many PAX were grumbling that 20 was too many),  Mountain Climbers X 20, Windmill X 20 (finally the PAX stopped complaining understanding that it wasn’t helping their situation), Merkins X 10 (slow count, form matters), 6 count Burpees with overhead hand clap X 10 (crowd pleaser, reminder to do more of these in the future).

Jacob’s ladder at small hill – 1 burpee to 7 bomb jacks

Back to second COP: SSH X 25, and some other things that I can’t remember as my groove was thrown off by all the “mumblechatter” from the first COP.  (My planned weinke was 30 minutes but actually only 23…)

Hand it over to Shaddy – This turned out to be a bad idea….

Mosey to the playground for words of encouragement for the word of the month, Growth.  To be intentional and support Operation Sweet Tooth.  Then Shady went beast mode for some March Madness “fun”:

Round #1:

4 pull ups, run up big hill and back

8 diamond merkins, 4 pull ups, run up big hill and back

16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

32 dips, 16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

64 squats, 32 dips, 16 knee jumps, 8 diamond merkins, 4 pull ups, run up big hill and back

Round #2:

4 pull ups, run up big hill and back

8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

32 derkins, 16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

64 calf raises, 32 derkins, 16 jump lunges, 8 leg lifts hanging from bar, 4 pull ups, run up big hill and back

Done – COT

Prayers lifted for P200 runners, for those PAX injured and cannot post, for those PAX that have not come out.

FH

 

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Slow Burn Therapy

After some therapy for Destiny a short Disclaimer for the FNG and off to mosey down the hill

High knees and butt kickers on the jog for good measure

warm up. SSH 15, Seal jacks 10, Plank jacks 10, mt climbers 10, Out/ ins (there was a technical term i do not remember)10, shoulder taps 20

mosey to the guard rail

incline merkins on rail 10,   dips on rail 10,  incline merkins on rail 10 ,  dips on rail 10

The thang

Mosey to the right side of lowe’s for 3 ten count wall sit followed by a crazy Indian wall sit w/ burpee’s

5 core principle of f3 for the new guy and the 3F’s for the new guy followed by circle burpes for about 10 times.

partner up for P 200,200,200/ Running (its starts today)

squats , LBC’s and Dry docks ea. to 200 with partner

mosey to the back of lowes for a kenyan special of calf raises 15,25,15.

Mosey to the parking lot by charanda’s for a short ab circle and mosey back to COT for the name o ramma and FNG naming. Help me welcome “Loading dock” to the mix.

Late appearance by long shanks to close things up for the Prayer

 

 

 

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Where are you cheating?

16 HIMs descended upon the Coop this AM for the DRP and a downpainment for the day. YHC volunteered to Q a few months ago when Punch List took over as  Site Q. IMHO the Site Q sets the tone and culture for the AO and is the most important building block of leadership in the 1st F. Punch List has continued the momentum from the past Q and has added his style. Honestly, I wanted to be a part of that momentum.

The topic was Choosing to Cheat written by Andy Stanley. This book has served as the Q point for previous workouts led by YHC and resonates with me after the most recent Q Source on M and the Jester. Despite all of my attempts to create relational rhythm across my #Concentrica, I simply can’t keep all of the plates spinning at once. When I choose to spin the M plate, my Mammon slows. When I choose to spin the Mammon plate, I notice my M plate, 2.0 plate and #shieldlock plate slow down. In every instance, I am choosing to cheat when I spin one plate vs. another plate. Something or someone is being cheated.

YHC asked the Pax this AM to choose not to cheat on the workout and away we went…

Mosey down the hill

SSHs x 30 (30 is the minimum)

Its x 15

Windmills x 10

CDDs x 15

10 Burpees

Mosey to next spot

10 Burpees

Peoples Chair x 3 ten counts

Squats x 20

Monkey Hummers x 10

10 Burpees

Mosey to pull up bars

10 Burpees

Group 1 – 10 pull ups

Group 2 -LBCs while we wait

Flapjack and then do it again

10 Burpees (We are up to 50)

Mosey behind the school

10 Burpees

Step Ups x 10

Dips x 10

Rinse and repeat

10 Burpees

Mosey to breezeway

10 Burpees

Big Boy situps x 15

Flutters x 15

Rinse and Repeat

10 Burpees

Mosey to parking lot

10 Burpees

Mosey to COT

IWs x 8

3 Burpees

Windmills x 8

2 Burpees

Total of 105 Burpees

 

Moleskin

  • Prayers and praise to Chicken Hawk and the impact of F3 at the Children’s Attention Home
  • Praise for Repeats Mom for her recent scan improvement with pancreatic cancer
  • Reminder about the Operation Sweet Tooth 8k on 3/30
  • Prayers for Esso who injured his back during the workout
  • Read the newletter

Thanks to Punch List for the opportunity.

Pusher out…

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The Fort: Flat Tire & Band Camp

8 PAX gathered in the gloom among many more vehicles than the represented by the posting. Clearly some P200 Runners were  training in our midst.

Flat Tire on Q

Disclaimer

Clockwise Mosey full-loop around jogging path.
COP IC
SSH
Imperial walkers
Windmill
Wide arm merkins
Low slow squats with calf raise
Bomb jacks
Overhead claps

Mosey down jogging path to mile marker for group work
At each marker, start with 1 exercise, 5 count.
At each subsequent marker do that again and add next exercise plus 5 more IC.

We did:
5 burpees
10 Scorpion Dry Docks
15 Freddy mercury
20 jumping lunges
25 mountain climbers

Mosey to the dreaded hill

Pick a partner around the same size
Wheelbarrow up hill
Walk back down and switch Back up

Handoff to Band Camp

Monkey Humpers x10
Howling Monkeys

Mosey down the hill towards set cones

Lateral Slalom through cones

Bearpees (OYO 1 Burpee followed up by 4 count bearcrawl forward) from cones to bottom of the hill

10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up (Deconstructed Burpee)

Bearpees back to cones (2 burpees, 8-count bear crawl). YHC had more of this planned but was smoked after two rounds…..If you can’t Q it, don’t do it….so I modified.

Plank–>Honeymooner–>Downdog–>High Lunge–>rinse repeat
Message during sequence

Lateral Slalom through cones x4

Plank–>yoga quad stretch (Crescent Lunge: Anjaneyasana)

Bear Crawl Slalom through cones x2

Slow mosey towards the hill (called out for walking by the returning-from-a-9-mile-run Gecko)
Crawl Bear up the hill

Mosey towards Calhoun St. field.

Bear crawl back to COT (this was a long way to bear crawl)

Plank
Shoulder Tap x10
J-Lo x6

Saved just enough time for some Pigeon Lunges

NMM

In my professional life as a music professor, I’ve been thinking about language and the way we talk to ourselves. After attempting something for the first time or a skill that is still developing, I often hear students say, “I can’t ______.” As if saying “I can’t” excuses them from needing the skill/competency/etc.

My response is often a little pithy at first. “Well you know what Abraham Lincoln said. If at first you don’t succeed. . . . . . just quit. You’re done.” This usually gets a little laughter. Then we redirect to more constructive language. E.g., I’m still developing that; I’m not there yet; (or if “can’t” must be in their vocabulary) I can’t do that yet. The yet makes all the difference; it allows for progress to happen in the future.

We would never talk to a friend the way we talk to ourselves. If a friend attempted something for the first time and failed, no one would seriously respond, “Oh well, guess you can’t do it.” But we tell ourselves that or something similar all the time. And what’s even worse: we believe it! By believing it, we make it true! Living out the definition of self-fulfilling prophecy.

In our inner monologue can we treat ourselves like a fellow PAX? Strive to create an internal language that leads to encouragement and acceleration. A language that allows for disruption rather than just perpetuates the status quo.

-Band Camp dismissed

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Laces In 11:2019

14 PAX gathered in the Lenten gloom. 10 Laced up bootcampers stayed IN and 4 runners went OUT. With a disclaimer and a reminder that YHC makes no claims as to the efficacy of the following workout, we were off:

Mosey to spot outside the cafeteria
SSH x50 (almost all cadence counts began slowly and got faster. See the NMM.)
Plank
Acceleration talk
Mtn Climbers x20
Windmill x10
Plank
HoneyMooner→DownDog
Moroccan Night Club x20
BTTW
BTTW w/ shoulder tap x10

Mosey to band practice lot
Set up on the line
Run 100+yards
25% 50% 75% 95%, Bear Crawl the entire length, 100% (accelerating)

Mosey to spot between the main building and the band/ceramics wing
Hold People’s Chair while each PAX completes 5 burpees
10 count
Hold People’s Chair while each PAX says their 2019 word of the year
PAX echo the word of the year in affirmation

Mosey to the front entrance
Dips x20
Derkins x10

Mosey back to COT running up and down the tennis bleachers and around the back (there’s two barely visible benches back there, be careful if you take that route).

Broga:
Down Dog to Piegon Lunges
Standing and Seated Forward Bend

Flutters x20 (variable tempo on the count)
Dying Cockroach x20 (variable tempo on the count)

COT

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial and examination that relate to accelerating man and issues that hinder acceleration (The Jester).

When PAX commit to accelerating towards advantage, then deceleration may (must?) take place in areas of a man’s life that hinder acceleration. Like deciding to run a race with a weight attached, we can remove the handicap by our choices, systems, and structures (my word for 2019). An accelerating man is continually refocusing on what is important and what is essential for each of the three Fs. Where in our life to we need to decelerate to maximize acceleration?

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this one, I  accelerated most cadence counts and occasionally decelerating the count (especially in Flutters) to help emphasize the additional physical gain from moving faster or slower.

Great to post with such a illustrious group of HIMs; an honor and a privilege to lead them.

-Band Camp dismissed

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Do you need a bell? VQ at Armory

So I was nervous about my first Kettlebell Q.  Sure, I’ve been to The Hive and The Armory a few times but never Q’d.  Honestly, YHC had to pour over backblasts to get some exercises to call.  Then Youtube to see how to do them.  But hey, the theme of the month is Growth so let’s do this!

To make my Q a bit easier, I got to the AO early to literally chalk out the Main Event.  I start seeing the cars roll in as I’m finishing up then I head over to the gathered circle of men, excited to see some familiar and newer faces.  Good crowd I’m thinking.  I set my Kettlebell down and proceed to great the PAX.  I get to Peabody as he’s rolling up and he and asks me if I need a Kettlebell.  Man, I guess it’s obvious I don’t know what I’m doing!  A quick disclaimer was given, we left the bells, and took off.

The Thang

After a mosey around the back of the church, we circled up in the front parking lot for some warm-up exercises.  All IC in no particular order:

  • SSH
  • Imperial walker
  • Windmill
  • Merkins
  • Dips
  • Mountain Climbers
  • Moroccan Night Club
  • Low slow squats

Mosey backs to the start spot and grab your bell.  In cadence for a round of squat curls.

Mosey back to the front parking lot with kettlebell.  Partner up for some Dora.  One partner ran a lap around the lot while the other lifted.  As a group, complete  100 squats, 150 curls, 200 lbc’s.   Special shout out to Fish Sticks who would not let me take it easy on the run and ran me down each lap.  Well done Sir!

Main Event

Mosey over to the far lot where 5 parking spots at the top and 5 spots at the bottom had exercises posted.  With your partner, pick a parking space.  Both would do 10 reps of the exercises listed.  When complete, rotate over one spot to the right, leaving your kettlebell behind for the next group.  When you get done with the 5th station, rotate to other end of the lot.

Everyone got through one complete rotation, some made a few more before time was up.  Here’s what we did at each station:

  • goblin squat / calf raises
  • tricep extention / curl
  • shoulder press / single arm swing with pass through
  • figure 8’s / halos
  • LBC / merkins
  • lawn mower pulls, each arm
  • squats / lunge with pass through
  • skull crushers / big boy sit-ups
  • American hammers / merkins
  • swings / curls

Mosey to COT

Announcements – Sign up for Operation Sweet Tooth 8K, Huntersville, NC on 3/20.  Virtual Option available

Prayers – David Chadwick resigned as Sr. Pastor at Forest Hill Church after 39 years.  Prayers for church body and Elder leadership in this time of transition.  Peabody is on the Council of Elders so we prayed for him, our families, children, & injured PAX.

Thanks JWOW for the chance to Q!  Thanks also for the encouraging word from the PAX.  I encourage anyone out there to attend kettlebell workouts and Q!  If you need a bell, just ask Peabody.

Flat Tire

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