Bodywash cleanup at Footloose

Started off with a disclaimer, then Twister headed off on a solo run to avoid the pain that was about to descend.  Began with a Mosey around the parking lot stopping at corners to warm up with:

21 SSH 

10 Imperial Walkers

10 Burpees (OYO)

10 Peter Parkers

Moseyed over to the Fort Mill Church of God Activity Center Parking lot.

We started with a backwards partner Dora

300 merkins, 200 squats, 100 LBC

While one PAX was doing exercises the other had to Sprint from activity center across lot and nur run back

After that was done we Moseyed back up to the Church of God entrance (across the street from COT) to circle at church.

Took a minute to share some stuff going on in my home with fear that has popped up and how God has answered that in a neat way – it was a nice break to catch our breath as well!

The Wienke called for 21’s, but due to time I knew it needed to be cut short so we tried for 15’s with lunges then dips at the top of stairs (waited on the 6 to go to the next exercise).  We got about 3/4’s of the way through – my time estimation was still off.

At 6 we headed back to COT.  Announcements: read your newsletter

Prayers: generally families and those who are struggling with things during this time.

Thanks to Boss Hogg for the opportunity to lead this awesome group of HIM

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Final APFT

4 HIM showed up for the final exam.

Tesla                      57 merkins, 62 BBSU, 14:02 run AVE 88.33
Grassy Knoll        72 merkins, 47 BBSU, 17:34 run AVE 81.33
Lutefisk                60 merkins, 59 BBSU, 15:54 run AVE 80.33
Crop Duster        43 merkins, 62 BBSU, 14:53 run AVE 78.67

We got done a little early so we did some curb work and watched Cha Ching talk the ruckers into “bear crawl until fail” which was fun to watch…  oof

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Laces IN 12.03.20

It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

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Nov 2020 GC APFT

11/17/20 Golden Corral APFT results

NAME                             MERKINS               BBSU                 RUN                   TOT/AVE
Grassy Knoll               68 (100%)               35 (63%)          17:32 (70%)      233 / 77.67%
Lutefisk                        57 (82%)                 55 (75%)           16:05 (75%)     232 / 77.33%
Grout                            50 (82%)                 40 (68%)           16:58 (75%)      225 / 75%
Cat 5                              64 (91%)                 40 (62%)           21:28 (40%)      193 / 64.33%
Crop Duster (FNG)    31 (55)%                42 (60%)           16:59 (71%)      186 / 62%

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“Buffet of Awfulness”

14 HIMs posted at Footloose this cool, dry Thursday morning for a Shatner beatdown. We started with the usual warmup exercises at the shovel flag, and then moseyed to the Church of God parking lot for the OYO main event.

Mumble chatter started immediately when the plan was shared. Anchor Man was super excited to start off with 100 pushups, and coined the phrase “Buffet of Awful.”

We started off with 100 reps of each of the following;

  1. Merkins or CDDs, then run around the church building and over the high stairs.

2. LBC/Hello Dolly, then lap around the church and stairs.

3. Squats/Alt. Lunges, then lap around the church and stairs.

4. Plank Jacks/Shoulder Taps, then lap around the church and stairs.

Repeated the same exercises at 50 reps each round with same lap around the church, and then we moseyed up the hill to the back of First Baptist Church for wall sits. Each of the 14 PAX did a 10-count, and then we moseyed back to the shovel flag for COT.

Thanks Boss Hog for the opportunity to lead at such a great F3 The Fort AO!

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84 days til Xmas

2 for a simple yet hard workout, 84 days until Xmas, 4 exercises with 21 reps each.

run to fountain for 21 reps of each with a run up and down the stairs x 2 after completing each segment:

Merkins
Squats
BIg boy sit ups
Dips

run the stairs

Carolina dry docks
Side straddle hops
Shoulder tap
Calf raises

run the stairs

Incline merkins
Leg step up right
Flutters
Leg step up left

run the stairs

Plank jack
Freddy Mercury
Wide arm merkin
LBC

run the stairs

RINSE AND REPEAT for a total of 672 total reps and 16 times going up and down the stairs.

mosey back to COT

 

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10 Rounds at The Swamp

Kept it simple today:

Mosey for a while:

Warmup
20 SSH
10 IW
10 HW
Some Yoga

Mosey towards Kohl’s

One round in the front of each store:
10 merkins
10 squats
10 burpees
10 squats

There are 9 stores

Mosey back stopping once for one more round. We hit 2 miles total.
We also did some BTTW at some point to break up the run.

NMM:

Been working out on what my overarching principles are… As I brainstorm, I see more that to be the human I want to be, I’ve got to choose to do the hard things.


Band Camp dismissed

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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Footloose 8/20/20

When BossHogg calls your number you either show or he sends the law after ya. With drivebys by 3 of Fort MIlls Finest i do believe he put them on notice to take YHC away if i didnt bring the pain to this fine PAX. Well we got started right at 0515 with a quick disclaimer that was to Drop Thrills satisfaction. We took off for a quick warmup that consisted of the good ole regulars. After warmup we moseyed to the four way intersection. we were going to be moving from this point to three differant directions when you get back to the intersection you do the exercises. Do first set of 100 combined reps merkins/ squats.run. second 100 combined shoulder taps/ american hammers. run. 100 reps third set CDDs/ lunges. run. Try and get in three sets of each. Move. We got 2 full sets and 1 set of 50 combined of the exercises. The PAX worked and agreed we work hard if we getting up at 0430. Thanks BossHogg for the call out. Backdraft out.

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SNOWMAN taking CHARGE at TheSWAMP

Disclaimer was the warmup. Let’s just get this party started.

So with any challenge you face in life, I feel the simplest way to prevent procrastination is to just get started. so that is what we did this morning. Had a quick lesson on why learning by failure often can teach the best lessons as long as the consequences of the failure are not death or other terrible things. “Pain” doesn’t fall into the other terrible things category so….So we just started the mosey around the typical Rivergate loop placing cones with exercises listed at various corners until we made it back to the starting point. I believe it was 14 cones in total, or I can only remember 14 exercises at the moment, so let’s just call it 14.

Volentold Cabana Boy to lead the first exercise giving him some key clues as needed and he did a much-improved job compared to previous attempts. Practice makes perfect.
Once we had completed the first loop the message was discussed as we moseyed back to the starting cone.
Life is full of setbacks but the people that get the furthest in life are the ones that can be humble enough to learn from their predecessor’s mistakes. This has been resonating in my mind these past few months and I keep going back to it. So the plan is everyone starts at the beginning cone and performs the exercise then proceeds to the next cone when finished to perform that exercise. But instead of performing the exercise keep moving towards the third cone to perform the exercise before returning back to the second. Once the leader has completed the second exercise he then yells charge and everyone moves towards the next stop which is three cones forward. It sounds way more complicated and it takes more words than it should to explain but I don’t know how to draw you a picture so show up to know if you’re curious.
Check out the Strava map here: https://www.strava.com/activities/3911335002
Replay of beatdown on Strava

Exercise list(no particular order): 10 of each
SSH
Peter Parkers
Burpees
Hand release merkins
ChaCha merkins
Plank Jacks
Bobby Hurleys
Mack Tar Jais
Burpees (yes again)
Imperial walkers
Jump lunges
Suicide squats
Jump squats
V-ups
and last but certainly not least was the 8 count body bag builder burpee. A burpee with a plank jack thrown in there. Crowd pleaser.

NMM:
The lesson of the BB is that even the guy in the six or the one putting in the least amount of effort, or the one with the least amount of experience, can still learn from the front runners “mistakes” and not have to backtrack and repeat the same “mistakes” for themself. This is what makes F3 and the PAX within so rare and valuable in my eyes. Not only are the seasoned guys out in the gloom working hard every day, pushing to get themselves better, but they are also often seen encouraging others to get better as well. In this crazy broken world, it warms my heart, (careful I might melt), to see the positive energy being sprinkled around(some could call it love) by these super MACHO men during the early hrs of the morning. These seasoned men are not following in the expectations of Goo nation by holding the knowledge and wisdom gained from previous sufferings close to their chest but in true HIM style sharing and reaching out to those in need to offer advice, support, and encouragement. It doesn’t matter if you think you don’t have any “life wisdom” to share and I am willing to bet you probably have more than you think but let’s say you are super fresh and don’t for a minute. You still can be an asset to the group by offering your words of encouragement to those out front. I will leave you with this thought: What do you have to offer that you could share to make this dark world just a little bit brighter?

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