Tag: #Geronimo_F3

Just. Keep. Posting.

Leave a comment

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.

TClap |
8

You want me to take that coupon to the top of that hill HOW??

Leave a comment

The morning started simply enough with a warm-up mosey around WEP with stops at each pain station to warm up and explain the ins and outs of the first half workout…

Station

  1. Carolina Dry Dock to Bear Crawl in the direction of the next station in an ascending fashion…
    1. 1:4, 2:8, 3:12, 4:16, 5:20 and then run to the next station
  2. 5 Burpees then 25 Low Slow Squats finishing with 5 burpees before running to the next station
  3. 25x Shoulder Taps in cadence to 25 Lunge Walks (each leg) then running to the next station
  4. 60 count Honeymooner to allow for reset, 20x Merkins in Cadence, 20x Low Slow Squats in cadence and running to the final station
  5. 25x American Hammers in cadence, 25 Plank Jacks in cadence
  6. Rinse and Repeat course until halted by JWow

Then began the real pain…  after unloading coupons in the shape of cinder blocks from the back of the Slash-mobile we wandered off to a secluded portion of the park…

JWow found many ways to carry the coupons up a hill in an irrational and chaotic way…  A grand time was had by all.

TClap |
0
Leave a comment

11 braved the gloom and supported my VQ at the Tomahawk this morning.

Set up was in stations and with partners to facilitate the proper acceleration from each participant.  Songs set the beat and the timer with a periodic visit from our favorite Chainsaw wielding problem solver, Malcolm.

Playlist was as follows:

  • The Boys are Back in Town
  • Welcome to the Jungle
  • Wake Up Call
  • All Summer Long
  • Jump
  • Malcolm the Chainsaw Man
  • Golden Years
  • Crazy Little Thing Called Love
  • You Shook Me All Night Long
  • Malcolm the Chainsaw Man
  • Fat Bottomed Girls
  • Down Under
  • I Want You to Want Me
  • Malcolm the Chainsaw Man
  • Everybody Hurts – for 5 minutes of Mary
TClap |
0

Husky VQ at Honey Badger

Leave a comment

It was my pleasure to bring a new look with some “fun” exercises to The Honey Badger.  Everyone knows that although the Honey Badger may be small, it is a tenacious and sometimes vicious creature.  Thank you to all this who came out for my VQ, you all did the Honey Badger proud.  It may not have been easy but you scratched your way though when lesser people would have quit.  This AO is Hero or Hero inspired workouts.  I am inspired by all of those who are willing to put their lives on the line to protect the freedoms we enjoy every day.  It was only fitting to discuss our workout theme which was leadership.  We all know and have varying definitions of leadership such as lead by example etc.. Leadership is the development of a vision, establishing what matter, then articulating why.  Set the direction and inspire others.  Translate vision into reality.  I hope I was able to inspire others to push themselves to do things they did not know were possible.  Make a better you every day.  “Accept the challenges so you can feel the exhilaration of victory.”  Everyone who came and conquered the Honey Badger are licking their lips today because the taste of victory is amazing.

Warmup:  Windmill, Copperhead Squats, Chinook, Sun Gods, Tempo Merkin

10 Chin ups immediately followed by 10 negative release for a 10 second down count each rep. (Wall pushups and wall sits while waiting for bar)

Bleacher Run X3

Tooth Fairy up Stairs then Reverse Bear Crawl down stairs (2 Rounds)   Sweat Angles while waiting for remainder of Pax to complete

Butkus (Rapid step ups) 1 minute on then 30 second rest

Inclined Mountain Climbers 1 minute on then 30 second rest

Reverse Bear Crawl up steps, Jameis Winston Down Steps with 5 dips every step (crap walk feet first), at bottom 10 Ground and Pound Merkins (Fist on ground with thumbs pointing to the sky then push up mimicking tricep extension movement)      (2 Rounds)  Happy Jacks while waiting for remainder of Pax to complete.

Duck Walk Up Stairs (this is low and slow, do not rush.  Should feel great burn, if not get lower and slower)  Run down  (2 Rounds)

Cool Down:  X’s and O’s, X Cross Sit-ups, Captain Therkins (1:4, 2:8, 3:12, 4:16, 5:20), Superman to Canoe without arms or feet hitting the ground.

 

 

 

TClap |
2

4 rounds of getting better

2 Comments

2017-11-27 Kettlebell at Tomahawk

it was a semi-brisk morning at Tomahawk.  6 men came out to get better.

Disclaimer was communicated!

Warmup:
Mosey around the outside ring of the parking lot.
High Knees
Butt Kickers
Karaoke
Pull knees to chest
Pull foot up
Toy Soldiers
25xSSH
10xWindmills
10xMerkins
Honeymooner
Downward Dog
10xLow Slow Squat
10xMountain Climbers
10xPeter Parker’s

The Thang (Workout):
Grab kettlebells and mosey to another part of the parking lot.

* Round 1 10 reps
* Round 2 15 reps
* Round 3 20 reps
* Round 4 10 reps

After each round we took a mosey around the inside ring of the parking lot.

Arnold Shoulder Press – Right Arm
Arnold Shoulder Press – Right Arm
Lunge KB Pass Through Right Leg
Lunge KB Pass Through Left Leg
Upright Row
Curl – Right Arm
Curl – Left Arm
American Hammer
Goblet Squat
Triceps Extension – Right Arm
Triceps Extension – Left Arm
KB Swings

Mosey back to COT.

Announcements
Christmas Party
Yeti 2018
Fast5 Marathon

Probably missing something…. read your newsletter!

Prayers and praises
Healing for Bonesaw’s foot
Remember Porthole
Drop Thrill’s job interview

Thanks Polaroid for the opportunity!

TClap |
4