Sweep the Leg runs into Pantheon

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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Big Words & Others’ Plans

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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7 of Diamonds

There were 3 runners and 9 PAX joined YHC for the boot camp portion.  Was thankful for the help as this was my VQ for a boot camp.  Wanted to make it memorable…

After a quick reminder, gave the disclaimer and we were off.


Warm Up

Moseyed toward the back of the school stopping at first parking lot for Moroccan night clubs (x15) and merkins (x10).  Then moseyed past the back of the school to the next lot where we did low slow squats (x15) and mountain climbers (x10).

The Thang

As we headed up toward the field the PAX saw the chalk on the ground with the 7 of diamonds exercises laid out…I explained each exercise is done at the four locations I pointed out around the loop that goes around the field – about 1/3 mile loop.  All exercises were oyo.  Then it was time to get to it.  Gears was out the gate first and the rest eventually joined in on the fun.  The exercises were:

Burpees (7, 28 total)

LBCs (14, 56 total)

Lunges (21, 82 total)

Flutters (28, 112 total)

Jump Squats (21, 82 total)

Diamond merkins (14, 56 total)

Burpees (7, 28 total)

 

Only a couple made it all the way through and after the six was in we had about 2 min left.  Found a curb and did 30 dips (IC) and 10ish LBCs with a very irregular counting cadence.
Headed back to the shovel flag for COT.
Thanks 38 Special for the opportunity to lead.

 

 

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Start Fast, Grow Steady, Finish Strong

17 HIM descended upon the Swamp for a strong finish to the month of July.  YHC got a call from Duck Dynasty this week asking to step up and take the Q.  Upon arrival, YHC was greeted by a few early arriving #HIM and the remainder wandered in between 0507 and 0515 – well all but Olaf who came in hot and eventually caught up to us quickly at COP.

Disclaimers were announced and it was confirmed that no FNG’s were present today.

The theme of the workout, fittingly, was 7’s, 31’s and focusing on how we are finishing.  YHC laid out the theme and off we moseyed to the Home Depot Parking Lot for COP and the warm up – all exercises in cadence:

15 D/C Imperial Walkers, 5 burpees OYO, 15 hillbilly walkers, 5 burpees OYO, 10 low slow squats, holding the people’s chair we did 10 D/C Moroccan night clubs in cadence, held the chair for a Duck Dynasty 10-count and finished in the chair with 10 D/C shoulder taps in cadence.  5 more burpees OYO and then moved to 10 D/C seal jacks in cadence followed by 5 burpees OYO before moseying off to Target for the main event.

Main event – 7-31 – Start fast, finish strong.

Fittingly, July 31 required 7’s and 31’s on this relatively breezy morning.  PAX lined up to complete kracken burpees on one end of the parking lot, run roughly 50 yards and did lunges at the rate of 6 kracken burpees & 1 lunge, 5 & 2, 4 & 3, 3 & 4, 2 & 5 and 1 & 6.  After the 6 was in a short plank was called, after which we moseyed to the fountains for 15 D/C dips in cadence and then took on the 31’s to finish July strong.

31’s were a combination of merkins and squats – merkins on one end of the parking lot, followed by a run to the opposite end – roughly 200 (ish) yards and squats.  The sequence went as follows:

27 merkins, 4 squats

23 merkins, 8 squats

19 merkins, 12 squats

15 merkins, 16 squats

11 merkins, 20 squats

7 merkins, 24 squats

3 merkins, 28 squats

As the six came in all PAX, fittingly, got on their respective 6’s for 31 D/C (of course) flutters in cadence. A recover on our feet and a mosey to COT was called where PAX had just enough time for a 60 second protractor at varying degrees and a 30 second body destroyer put us right on 0600 and COT.

Announcements:

Sweati on 8-15 – launching from Colosseum (0530 for ruckers, 0600 for runners): Questions?  Get w/Backdraft.

Operation Stuff the Bus is a week from tomorrow, 8-8, starting at 0800: Bonsai is your Q.  Sign ups for 2 hour time slots are available.

Read Your Newsletter.

Prayers & praises were offered up both out loud and in the silence of our hearts.

NMM – The purpose of today’s workout was missional and aptly was held at the end of a calendar month – to start fast and finish strong.  In fulfilling our personal missions, it is imperative to answer the question “Are we intentional about how we finish or do we go through the motions and check the box?”  What would our M’s, 2.0’s and inner concentrica say if they were asked these questions about us?  Do we take the necessary steps to be thorough?  Do we take the extra minute or two in a conversation with a loved one to let them know we are present and available and not let our minds wander to the next task that lies ahead?   If you could look back at July, how purposeful was your month?  How did you “finish”?

Between 0500 and 0515 (or earlier to get EC) every weekday morning, we as PAX have the benefit of starting a workout with intentionality and purpose – completing that mission by 0600.  Do we take the same level of intentionality to our relationships, our families, our work?  How intentional is our time allocated and used?  We all get the same amount every day.  It is in finishing strong with that time that we make impact for the better and leave no doubt to those around us.  Start fast, and with purpose.  Finish strong to maximize your reach and impact.

YHC is grateful to Duck Dynasty for the opportunity to Q and to the PAX for encouraging the acceleration brought about by F3.

Start fast, grow steady, finish strong!

With Gratitude,

Cyclops

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Hill Suicides at STL

Late night, 1-3 AM 2.0 cuddles. Lack of sleep. Sure to be a strong showing at STL. Roll up to find Gears with that smile he always has on when he knows he is about to put in work. Solid crew to start, into 0514 the cars keep appearing.

 

YHC tried to explain the warm up lap, but it just didn’t make sense verbally (see below). Only way to ensure we followed the right path was to lead the way.

Warm Up Lap – 1 Mile

Start in Parking Lot

End at bottom of Brayden Pkwy Hill

Arrived in the 6:45 pace range… plank it up for the six to explain the meat and potatoes. Right arm high, left arm high, six inches. And we’re ready.

Weinke – Hill Suicides – 1 Mile Each

From bottom of Brayden Hill there are three breaks in the median. First break, 10 reps, back down the hill. Second break, 20 reps, back down the hill. Third break (top of hill), 30 reps, back down the hill. One full suicide was 1.08 miles.

Round 1 – Merkins/LBC’s

Round 2 – Curb Dips/Flutters

Round 3 – CDD’s/Hello Dollies

Round 4 (few made it into this round) – Squats/Rosalitas

After Bones and Vuvuzela decided to kick this weinke in the teeth, we made a break for COT with 5 minutes left.

Get to COT with time for Mary. 15 Reps WWI sit ups, plus a few Fifer Scissors before the clock struck 0600. Elevation gain was 364 ft.

Bones, B.O.B, and Vuvuzela were top three.

 

COT

Announcements

Sweati 8/15

Blood Drive Tomorrow

Read your newsletter!

 

Prayers/Praises

MOAB’s father rung the bell for Chemo and is prepared to take the next step

Cake Boss’ 2.0 (Owen) had and MRI for his knee. Prayers for a good report and that his degenerative tissue be healed. 

Band Camp’s friends going through a divorce – prayers for their reconciliation. We are only a few poor decisions away from that same situation. Be vigilant.

Pray for families and the leadership of fathers – without strong leadership for our families, everybody is bound to fail.

 

Gears, that was fun. Please put YHC on the Q list again soon.

 

Punch List out. 

 

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Snowman suicide at Sweep The Leg

YHC was late to the party placing cones for the beatdown so my man Gears lead the charge from StartEx. YHC was rolling up as the PAX were rolling out so I quickly parked and jail broke it towards the elementary school parking lot untied shoes and all.

Disclaimer was quickly disclaimed, thank you Maximus for providing cues as YHC struggled to be able to talk and tie shoes at the same time.
The Snowman Suicide was on tap for the unsuspecting PAX and boy was it going to be a doozy.

During this trying time, everyone is dealing with something and I wanted to remind everyone that Life is a team sport. And developed a beatdown that allows every single guy an opportunity to jockey for the top spot. This allows for the man out front to be continually pushed so that no one gets to take a break, no matter their individual fitness level.

Just as with anything in life, we are going to have setbacks, and we must remember that during these setbacks we must focus on the path forward and learn from the experience. It is also during these times that we must share that experience with our fellow PAX and those close to us; To allow them to learn without having to make the same mistakes for themselves.
“CLEAR THE PATH”
“LIGHT THE WAY”
The details:
Ten cones are placed along the route from the Elementary school teacher parking lot through the carpool dropoff lane over to the bus lot all the way around to Dam road.
Each cone has an exercise written on it. Every exercise will be performed 10 times.
This is a suicide workout but not just any suicide. It’s a slinky suicide of life so you go up 3 cones then back 2. Meaning that everyone will start by performing the exercise listed at cone#1 then the PAX will sprint past three cones to cone#4 to perform the exercise before coming back two cones to cone#2 to complete the exercise.
Then run to cone#5 to do the exercise, then back to perform the exercise listed on cone#3 and so on and so forth all the way up to cone#10.
So each time the guy in the lead is making progress by one cone but it’s taking him a lot of effort and having to backtrack a ton.

Here comes the kicker:
The kicker is that when the man in first-place finishes the exercise after coming back to cone #2 he then yells “Charge or Onward” and starts to run towards cone#5. Every person that he passes that are still on their way back to cone#2 skips the exercise at cone#2 and joins the leaders heading to cone#5. The leader has already cleared the path and is now lighting the way towards the next cone/challenge of life. Everyone can learn from the leaders experience and head towards the next challenge together. COVID SIDE NOTE: When I say together let me clarify that the distance between cones was large enough that social distancing was easy to maintain along the route (a full-sized road with no traffic) and ample hills to naturally separate the PAX. It is an extremely difficult process that allows every PAX to pick each other up and challenge themself to get better.

Here is the list of exercises
#1: Mack Tar Jighs
#2: Suicide Squats
#3: SSH
#4: Bomb Jacks
#5: ChaCha Merkins
#6: Bobby Hurleys
#7: Hand Release Merkins
#8: Jump Squats
#9: CDD
#10: Burpees

I try to hit all of the 3S2T in all of my Q’s and I feel this one delivered. The speed, strength, and stamina were definitely worked on and the constant switchbacks and hills really focused on the mental and physical toughness aspects. The look on guy’s faces during the beatdown showed the struggle but the encouragement was strong.

I think we made it through the burpees then back down to the Cone # 4 before having to jail brake all the way back to COT.
Great work was put in by all and I think the leaders got in over 4.6 miles and who knows how many exercises.
Count-A-Rama, Name-A-Rama, Announcements and Prayers and Praises before a circle of man.

It was a pleasure to witness the longest shooting star I have ever seen with you gents.

Thank you to Gears for the opportunity to lead these great HIM.
Stay Frosty My Friends!
Olaf

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APFT volume 2 of 7

APFT vol 2 of 7 results:

2 mins AMRAP merkins for count, 2 mins AMRAP big boy sit ups for count, and timed 2 mile run.

Points are awarded for count/time bracketed by age group. Personal Record (PR) is for GC’s APFT’s from June thru December 2020, not necessarily PAX PR of all time. 1st attempt pax are PR

PAX, # of reps/time (scores), total points/ave points, +/- previous ave (PR?)
Maximus, 83 merkins (100), 70 bbsu (94), 13:08 (100) = 294/98.0 +2.3 PR
Gekko, 80 merkins (100), 56 bbsu (89), 14:34 (99) = 288/96 PR
Cha Ching, 92 merkins (100), 70 bbsu (93), 13:59 (95) = 288/96 PR
Dark Helmet, 79 merkins (100), 57 bbsu (85), 16:06 (83) = 268/89.3 -4
Nature Boy, 54 merkins (77), 85 bbsu (100), 13:45 (90) = 267/89 PR
Olaf, 70 merkins (95), 48 bbsu (67), 13:52 (95) = 257/85.7 +3 PR
BOT, 90 merkins (100), 50 bbsu (69), 14:53 (86) = 255/85 0
Change Order, 62 merkins (96), 57 bbsu (85), 17:28 (71) = 252/84.0 -1.7
Body Wash, 72 merkins (99), 39 bbsu (61), 14:50 (84) = 244/81.3 +4 PR
Lutefisk, 57 merkins (82), 53 bbsu (73), 16:29 (72) = 227/75.7 +6.4 PR
Falcon Crest, 52 merkins (76), 51 bbsu (71), 16:21 (73) = 220/73.3 PR
Tardy, 69 merkins (94), 52 bbsu (72), 20:12 (37) = 203/67.7 PR
Lox, 45 merkins (77), 36 bbsu (64), 19:13 (56) = 197/65.7 PR
Hacksaw, 68 merkins (96), 63 bbsu (76), 18:03 (31) = 175/58.3 PR
Shop Vac, 36 merkins (78), 12 bbsu (44), DNF (53) = 175/58.3 PR

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Heart Change to Make Change

Thank you to the 11 PAX, including YHC, who showed up at Minnow Pond on this ­­­­­­­moist humid gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone.

WARMUP

We began this workout by sharing the F3 Core Principles and the F3 Disclaimer. Then at 0514 Longshanks led us in the Pledge of Allegiance.

The warmup included the following in 5-Merkins in Cadence, 20 Jump Lunges OYO (10 Each Leg), 10 Flutters in Cadence. YHC then gave the route and plan to all and we began.

THE THANG

After this everyone was pretty much warm, we began the thing. The Prelude was to head up Main St. to the corner of Academy St. and turn Rt. The route was down Academy St., Left of Withers St., Left of Tom Hall St., Left of Main St., and Left on Academy St. until we were complete with time.

YHC asked the PAX to stop at the four corners (Fort Mill Church of God, Fort Mill Town Administration, Fort Mill Animal Hospital, and Fort Mill Police Dept. parking lots) and perform the following exercises at each location:

10 Merkins, 20 Jump Lunges (10 Each Leg), 20 Flutters (Dbl. Count), and 10 Burpees.

Then we headed back to the COT where YHC shared from the heart a little.

All men did an awesome job this morning. Great work was displayed by all. Thank you again for joining YHC and Longshanks this morning.

NMM

This past Saturday there was a discussion in the Region about the current situation we are experiencing in our country. The unfortunate thing is that this current situation is not current. It is ongoing and has been since the beginning. People are different, but the issue is the same. I am not talking about the beginning of the founding of our country. I am speaking of the day Adam & Eve decided to eat of the fruit. Since that day, man has been dead, and his heart has not been right.

Ephesians 2:4-10  ‘But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ-by grace you have been saved- and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.’

Paul was speaking to the church of Ephesus and to us in the beginning of this passage concerning their state prior to salvation, and then explained their state after Christ. This passage has been resonating with YHC over the past few weeks. God has shown us mercy and given us grace through Him. And because of that we have been ‘raised up’ from the dead and seated us along with Christ at His own right hand.

What we are experiencing in our world is a display of the state of man without Christ. Without change in the heart, no change in the world can happen. Policies may be changed; reforms may occur; the world may feel different; but will it be different without the changing hearts of man? The things of this world will rust and fade away, but the things of Heaven will last forever.

My challenge to you today is to look first at your heart. Not what is around you, but what is inside you. If you are not spiritually alive, then things may appear to be changing, but they technically are not. Once you have made that heart change, you can be a part of the real change that must occur in this world. A change in the direction of where we should be heading and need to be heading. The direction of Christ.

Once you know your heart is right, then I challenge you to go out and love others as you love yourself. If you love others in this manner, you will want to serve them, and by serving them they will respect you. Show love and be blessed.

If you do not know how to make this Heart Change for yourself, please let YHC know and we can discuss further.

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Hog & Coyote this weekend in Rock Hill. See YHC or Honeypot for info.

F3 The Fort Convergence – July 11 – Location TBD.

Cutting Grass at FM Care Center – Speak with Corruption for details.

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and YHC lifted them up.

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The Herd at Sweep The Leg

Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present the PAX with an opportunity to push themselves harder and faster than currently offered at another AO, at least on a Monday. It is so easy to come out of the gates hot but the hard work is in consistency. Hard work was what we did for 40 of the 45mins this morning which concluded with some up hills and a jail break to ensure we finished as strong as we started.

Lots and lots of headlights kept rolling into the lot and as we were about to start the disclaimer, 4 more cars rolled in. So…
Sweeper identified…check (Thank you Cake Boss)
Overview  of Sweep The Leg for the rookies…check
Count off…25, are you serious?
Disclaimer…check

Warm up mosey out of the lot, L/T Len Patterson, L/T 160, L/T Dave Gibson Blvd and circle up at intersection with Ben Casey Dr.

Warm Up
Wind Mills
Imperial Walkers
Moroccan Night Clubs
5 Burpees

Overview of the pace. When I say “Get It”, it’s your fast pace or All You Got to get to the next stop. If you’re in the first wave of runners to get to the destination, we’ll be starting the exercises and doing them until the 6 got in.

Get It: To parking lot in front of GHES
Box Cutters
Dying Cockroaches
10 Burpees

Get It: End of straight way in front of the schools to the lot for Colosseum
5 Merkins

Get it: Run the GHMS drop-off loop then 1/2 the GHES loop taking us to the benches near the basketball hoops
20 Derkins
20 Dips
10 Carolina Dry Docks

Get it: Run to the end of the bus parking lot, run back, run to the end of the lot again and stop

Get it: Run up the long, never-ending bus entrance hill to just before Dam Rd and back to the start.
Mountain Climbers (keep the merlot down)
Peter Parker
Parker Peter

Get it: Run the remaining loop in front of GHES to the bottom of the hill on Dave Gibson Blvd.
5 Burpees

Get it: Run to 160, back to Patricia Ln (almost all the way back to the bottom of the hill), then back up to Ben Casey and thanks to Vuvuzela, circle up in the bank parking lot.
Merkins
Diamonds
Wide-Arm
American Hammer

Now really get it: Run down the straightaway back to COT.

Gears, I appreciate what you’re doing here. Thank You.
If anyone is still reading this, please wear black on Wednesday but something reflective if you’re running.

SYITG,
Maximus

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Webbs on Webbs on Webbs

It felt so good to see my brothers on the west side. It has literally been too long. YHC was all smiles as the cars rolled up this morning.

Lately YHC has been reading a book titled The Ruthless Elimination of Hurry, so I wanted to incorporate a little bit of that book into this workout. Would definitely recommend the book for a perspective shift on our pace of life. One way that I’ve seen a slower and more methodical application in work outs is the Jack Webb. So YHC had some fun creating terrible combinations of workouts based on experience and what other HIM have inflicted upon yours truly.

0500 hit and the disclaimer was disclaimed. The Ruckers went one way, and the boot campers went another.

Short mosey to COP location at an unhurried pace.

COP
Burpee SSH Webb
1:5, 2:10, 3:15, 4:20, 5:0
Short Yoga Flow

Mosey to new spot at an unhurried pace

Bear Jack Webbs
1:2 ratio
Bear Crawl 1 Spot, 2 Bomb Jacks
Bear Crawl 2 Spots, 4 Bomb Jacks
To 10:20

Mosey to new spot at an unhurried pace

OG Jack Webbs
Merkins:OH Claps 1:4 – 10:40

Mosey to shovel flag at an unhurried pace

Ass Webbs
Squats:Al Gore Pulses 1:4 – 10:40

Ab Ripper X
25 of Each
In & Outs
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Fifer Scissors
Heels to the Heavens
10 x 4-Count American Hammers

YHC was happy to lead. The men brought it this morning.

COT

Announcements
Conversation at the Kingsley Amphitheater at 0700 tomorrow on racial injustice.
Olaf on Q at The Fort tomorrow
Royale on Q at Camp Thunderbird tomorrow
July 11 Convergence – JOC (May change to WEP)
Hog and Coyote Next Weekend
Bear/Dory – Beary 6K Thursday July 9 at 1900 – contact Cake Boss for more details

Prayers/Praises
Pray for Cash and his battle. Reach out to Cake Boss, Chicken Hawk, or Spud to know more specifics.
Prayers for Olaf’s mother and step father – struggling through separation due to addiction.
Prayers for YHC and M/2.3 – recently had a tongue tie cut and still working through latch

Via COT a conversation came up about the impact of pornography on each of us as men – and the detriment that it can bring to our lives. Check out The Freedom Fight if you’re having any sort of temptation or addiction to porn.

Link here.

YHC just started the 30 day challenge and would be happy to be your accountability partner. Reach out to me on Slack.

Punch List out.

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