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
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.
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.
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.
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.
19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills. We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs). Longshanks led The Pledge and then the fun began.
The Thang
Hills, hills and more hills — that was the recipe for the day.
Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins
Run to parking lot at WEP
Muster at bottom of hill leading to stop sign at entrance of parking lot
Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly
Muster at bottom of Stairway to Heaven
Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly
Run to large parking lot across from gun shop on Massey Street
Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly
Mosey home
COT
Naked man moleskin
Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today. It was especially sweet since it was my first Q back in The Fort in 90 days. (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)
Welcome to The Fonz! Yes, he set a new fashion standard to rival Slash’s collars. Plus, he pushed toward the front of the pax throughout. Great first time out….look forward to seeing you again. And T-claps to Pusher on the EH.
Great to have Santini in The Gloom! If you have any history with this #Redwood, then you know why it’s great to have him back. If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.
Theme for the day was hills, because they provide great training for runners. AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines). These hills in life (short, long, steep or any combination) can be strong training ground as well. Much has been said by many about the “silver linings” of lockdown life. Certainly that’s been true for me and my family. At same time, the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead. Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead. Don’t limit your review to just the fun, funny, joyful, positive experiences — the darker more challenging moments can provide training benefits too.
23 was the number to launch The Fort’s newest AO: Sweep The Leg. The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.
The workout was simple. 3 miles, half mile segments with pain stations. The goal was negative splits with 3 minute pain stations between segments. Something like the following:
.5 miles at 8:15 pace, 3 min pain station
.5 miles at 8:00 pace, 3 min pain station
.5 miles at 7:45 pace, 3 min pain station
.5 miles at 7:30 pace, 3 min pain station
.5 miles at 7:15 pace, 3 min pain station
.5 miles at 7:00 pace, 3 min pain station
Pain stations included crowd favorites such as:
Burpees
Bombjacks
Squats
Hillybilly Squats
Flutter
Freddy Mercury’s
Merkins
Mountain Climbers
Peter Parker
Parker Peter
Monkey Humpers
The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.
13 was the count for minnow pond.
0514 Pledge and disclaimer
0515 take off to the FM Golf Club. Circle up for instructions.
Back 9 @ tee boxes 10 merkins, 10 squats run cart path to green 10 burpees.
Make way around the back 9. (Dark Helmet complained a lot. reminded him of his and Essos race just a few weeks earlier)
( I love making Dark Helmet complain along with the rest of the PAX) about the 4th hole we made a small adjustment to the burpees 5 at the green. keep merkins and squats the same. once finished give good push to make it back to Veterans Park by 6.
It was a lot of fun. We got better.
Announcements- Fort convergence planned for 11 July location pending. look for coms on opening all sites early June.
prayers- Bandcamps family friends and the loss of a child, JWOWW and the loss of high school friend to Covid. Tinsels son on surgery for elbow injury.
Praise for being able to get out and workout.
Backdraft out.
I had the privilege of Qing for the first time in quite some time. Thank you for the opportunity, 38 Special!
In honor of my son turning 13 soon (an American teenager!), most rep counts today were 13 in nature, single count for most of them.
4:45 was a run to Palmetto West and back
5:00 was more running past Lakeshore Christian Church and through the stairs backway to the Pantheon
5:15 boot camp and runners split. Disclosures stated.
Small warm-up with SSHs, various leg stretches, and windmills.
Ran to backside of TC Elementary to gradually rotate around the school and did 3 exercises per random location to include:
Reverse Lunges, Bench Jumps, Incline Merkins
Turkish Get-ups, Air Mountain Climbers or Goofballs, Lunges
Merkins, Jump ups (super high), Bear Crawls
Pull ups, Broad jump, Cross jumps (creating a cross)
Mountain climbers, High knees, Spiderman crawls
More bear crawls, Jump down from benches focusing on solid landing, Dips
75% effort level sprints X 2, Bear Crawls
Thought about stealing the Broga-boyz shoes – (yes, this was an exercise)
Then on to Circuit Training: The timer was the jump rope to 100 and then we rotated.
Shoulder press with a Spartan bag
Sandbag pickups and over the shoulder throws
KB individual curls
Band curls
Ended with various ab exercises as a group to include, but not limited to: Starfish crunches, Side crunches, Cockroach, and everyone’s favorite, Russian V-twist get-ups.
COT to include announcements, LOTS OF PRAISES, and some prayers.
9 Boot Campers braved their Friday for a Lutefisk Q at the Swamp. 3 ruckers and a runner joined up for COT. Brief disclaimer given with no FNG’s and we were off. Took a stop in a random parking lot for some COP warm-up activities. Mosey to the famous Target balls. Informed PAX that a fellow PAX’s brother was just diagnosed with MS as he was having leg pains. They feel they caught it early and can do a lot for him to live an active life, so YHC dedicates this workout to Dennis The Menace’s brother! Having no winkie, YHC decides to have these HIM check out the places at this AO that I have come do despise. Hence, Target balls. We did the balls three times over with partners going every other ball with burpees, lunge jumps, squats…. great times. Bad times on your legs. Mosey to the only hill near the bank. 11’s, burpees up top, dips down below. Mosey to the fountain for some partner catch me if you can. Did a few laps ( first one didn’t look so good, poor planning) and got back to COT on time. Simple, but effective.