Tag: Hardwood

Seabuiscuit Take off!!

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Here is the newest exploratory Running AO in The Fort. It is located at the Blue Smoke House parking lot outside of Massey community.
I gave 2 option to the 7 PAX the showed up for this first event. They decided to go over to Holbrook Rd where is no sidewalks but good shoulders and very low traffic. Easy route, 2.25mi each way on the same rd, down hill one way, of course, a little uphill on the way back. All PAX completed the route and got back on time, some did extra bonus picking up the 6.
See you next week for a new exploratory route, all paces are welcome!!

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No Arrival

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40-some pax posted to the region’s Ground Zero at WEP for a smorgasbord of pain, from 6@6 to Millkshake to a tried and true BC beatdown.  A very explicit and thorough Disclaimer was pronounced by Dark Helmet for the benefit of our FNG, and then the pax blasted off.

The Thang

The recitation of the 5 Core Principles quickly failed to meet DOAH’s standard, leading to some burpees.

Mosey around the parking lot with some toy soldiers and knee lifts mixed in, with the pax following onto the bandshell stage.

COP proceeded including more core principles along with some Merkins and DOAH’s proclamation that maybe the FNG’s fitness surpassed that of many of the pax present.  {Yes, he’s good at stirring the pot whether he’s poking at the Q or Qing himself.}

More mosey and more warm up exercises until the pax reach the far side of the WEP.

Enter stage left — the BAOPS boys via Clown Car — Trucker, Smuggler, Change Order & Longshanks, who just couldn’t stand the thought  of missing out on the best 1st, 2nd & 3rd F in The Fort on this given Saturday.  {Pro move by whoever made that call!}

Partner up for wheel barrow…to the playground…Yes…to the playground!…where the fun really starts.  {Fishsticks promptly cruised 85% of the way there to prove to his FNG that no matter what DOAH says, the FNG’s fitness had room for improvement.}

At the playground, each partner does 50 (yes, Five-O!) pull ups.  {Jiffy cranked out 30 in rapid fire.}

Some core work followed including LBCs and Rosalitas among others.

Handoff to Double D

Run to the bottom of the hill

Jacob’s Ladder with Donkey Kicks at the bottom and Sumo Squats at the top.  Traverse to the top via Bear Crawl and run to the bottom.

Mosey back to the parking lot with some Mary led by Jekyll

Climb the Stairway to Heaven via lunge walks, pausing for Carolina Dry Docks at each lamp post, starting with 5 reps and adding 5 more at each successive post.

Mosey down to the monuments with some Mary led by Longshanks

Circle up for an FNG introduction to Jack Webb by Change Order

Run home for final 2 mins of Mary by Longshanks

COT

NMM

A spirited pax at The Fort on this pleasant late winter morning!   Back to back weeks with a convergence at The Fort — thanks to the Alcatraz boys for adding their zeal to the day!

Maximus delivered the tailgate coffeeteria in the parking lot afterward and our FNG (EHed by Fishsticks) hung around long enough to learn the backstory of his name (Roy Kent) and to fill his rolodex with roofing customer prospects.

Welcome to Roy Kent!  Barry Manilow was quite vocal about the quality of the name and the importance of RK living up to it.  Well, if he doesn’t meet the mark, we can always default to what RK thought we named him — Rockette!

It was great to have Car Bomb among the pax today, fresh off his return trip from New Zealand, prior to his resettlement in another adventure.

The theme for the day was geared around the notion of life being an endless series of mountain climbs, peak after peak, with no arrival to the top in sight — ever.  Depressing, huh?  No, not for the HIMs of F3 and The Fort.  Give us the hard stuff.  We’re playing the long game and we know you can’t play it alone.  So keep posting, stay engaged with your brothers.  Together we’ll keep accelerating.

It was a treat to Q with DOAH for the first time.  We all look at him as just another member of The Fort, which of course he is.  At the same time, he also invests a huge amount of his life leading the 43 feet for the Nation.  Not only is it not easy being Frank {imagine how hard it must be for Traci his wife}, it’s also lonely at the top of any organization {how about leading one with 50,000 type A men?}, and it’s incredibly challenging to serve as the successor to any founder {would you want to try one Dredd’s shoes}.  Despite the small jabs, I say this with all seriousness — DOAH has taken on an extremely difficult challenge, one that he executes well with tremendous energy and virtue and that we all benefit from.  We’re fortunate that he calls The Fort “home” and that we get to take his crap on a regular cadence.  Thank you, DOAH!

Thanks to Grinder for the opportunity!  Always an honor to lead the men of this brotherhood!

SYITG

 

 

 

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Bushwood Leg Hangover

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So….  The science says Badlands Q doesn’t bring the best weather.  Dry but cold morning – didn’t catch exact temp but mid 20s at best.  The cold appears to have kept the turnout fairly low across The Fort this morning, but we had 6 strong HIM come to get better at Bushwood.

 

Joint disclaimer with Snake Pit and we moseyed (@7:30 pace – Oops, I was amped I guess) down the backside of the school to a field across from the tennis courts.

 

CoP:

20x SSH (IC)

20x MNC (IC)

20x IW (IC)

10x Merkin (IC)

20x Goofballs (IC)

 

Main Workout:

4 Round OYO circuit utilizing the parking lot and the 4 tiers of stadium seating at the Tennis Courts

Round 1: Run lap around parking lot (0.3mi), 5x Box Jumps at 1st Tier, 5x Bulgarian Split Squats (each leg) at 2nd Tier, 5x Derkins at 3rd Tier, and 5x Step Ups (each leg) at 4th Tier

Round 2: Run lap – 10x reps

Round 3: Run lap – 15x reps

Round 4: Run lap – 20x reps

 

Solid mumblechatter along the way – Work, Covid, Life, etc

 

Calves were feeling neglected so we finished off the Main Workout with about 20x calf raises

 

The Encore:

During the mosey back toward CoT, 10x Diamond Merkins were completed at every light pole we passed to the right of the road and 10x Wide Arm Merkins for each light pole we passed to the left of the road, around 5 light poles each side.  Arrived back to CoT with about 3 minutes left for Mary which included Flutters, Speed Flutters, LBCs, and American Hammers.

Totals for the day include: 2.5 miles, 50 Box Jumps, 50 Bulgarian Split Squats, 50 Derkins, 50 Step Ups, 20 Calf Raises, 20 Merkins, 50 Diamond Merkins, 50 Wide Arm Merkins, 4 Minutes of Ab work @ Mary

Joint Name-o-rama, Announcement, Praises, Prayers with SnakePit…

 

Thanks to L-Train for giving me the opportunity to Q!  Never skip Leg Day fellas!

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Bushy-Co-Q

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Six pax for the Bushwood bootcamp on this REMARKABLY PLEASANT morning on December 29th.

The Q was shared by Ruby and HarryCarry, both of which are recovering from injuries so we Q’d what we could actually do.

Started with Ruby: focus on legs/running and core.
Pax started at the top of the hill on the back side of the school. Set-up a starting line at the top of the hill with 5 stations approx. 20 yards apart traveling down the hill. At the starting line PAX had to complete 25 squats and then would travel down the hill to the next station. There was a core exercise and a mode of transportation back up the hill to the starting line written at each station. Here’s the flow: Starting Line = 25 squats, Station #1 = 30 LBCs & Broad Jump back to the starting line to complete 25 squats, Station #2 = 30 Flutters(counting 1 leg only) & Apollo Ono back to the starting line to complete 25 squats, Station #3 = 30 Freddy Mercury’s(count 1 side only) & Lunge Walk back to the starting line to complete 25 squats, Station #4 = 30 Gas Pumpers & NUR back to the starting line to complete 25 squats, Station #5 = 30 American Hammers(count 1 side only) & RUN back to the starting line to complete 25 squats.

BREAK BREAK BREAK: Let the record show NUR was actually found to be written as “NER” on the pavement. 🙂

Hand off to HarryCarry: focus on arms. 

Thang 2.1 = Bench work
pax at benches and do: Step ups (10x per leg); Derkins; Butt-touch squats; Incline Merkins; Dips; calf raises (all 10X IC).

Thang 2.2: Prison Yard Burpees
Four cones about 15′ apart, in a square.  Start at cone 1 and do SIX burpees, then bear crawl to cone 2 and do FIVE burpees; bc to next cone do FOUR burpees, et cetera to ONE burpee.  It’s only 21 burpees in total.

Thang 2.3: Pass the Ammunition
Pax plank on a curb, approximately arm’s length apart.  Pax do three curb merkins and then:
pass a cinder block down the line while still in curb-plank, pass it back to the beginning pax and repeat curb merkins. repeat until burned/pax drop out.

Thang 2.4: Pull up bars
NOTE: poor excuse for pull bars at CRHS, but we made due.
Pax on bar, do 10 pull ups, we cycled the pax through (some did plank or dips while waiting for the bar to open up.  Then we did 10 toes to bar.  Same cycle through.

Fini.  Run back to COT, with the  cinder block getting handed off among the Pax.

COT: Prayers/Praises.  All Pax, led by Ruby, named something they praised for in 2021.

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Nas on a Nasty morning at Varsity?

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11 met on this misty/chilly morning at The Varsity. Band Camp led off with disclaimer that covered both he and I (fortunately). Then 3 PAX went on their own for a long run. The rest of us followed Band Camp the get started.

From Band Camp:
This morning I kept the yoga simple under the awning as rain was approaching:
We built up in segments to flow through Surya Namaskar A. Then had time for one sequence of Surya Namaskar B.
YHC passed the reins over to Kermit at exactly 0530. Always an honor to lead any workout, but leading Broga is an enjoyble chance to maintain focus through some excellent mumblechatter and groaning from the PAX.

From Kermit:
I thought we should wrap up the work week with some fun. And with the dry conditions and good lighting under the awning, I gave my “message” to the PAX: “Everything will eventually come to an end, So try to savor the moment, cuz time flies don’t it. The beauty of life, you gotta make it last for the better, cuz nothing lasts forever.” – Nas

Let’s get to work.

We left the dry comfort of the awning and moseyed through the rain to the stop sign at the bottom of the hill.

The Thang
ELEVENS – burpees at bottom of the hill and pull ups at the top of the hill.
We may have referenced the lyric “savor the moment” a couple of times.
Band Camp and Poppins led the way, and finished with a few minutes left in the gloom. A DORA of merkins, squats and more hill running was waiting for them.

Back to CoT, and joined back up with the runners.

NMM, Announcements, Prayers & Praises.

Thanks to Bodywash for the opportunity to lead.

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Prayers Against Our Ego

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Mosey behind school > Warm Up

Line Up on BBall Court baseline > Suicide sprints and plank/mountain climbers, 25 in cadence; total of 3 sets

God, make me strong to overcome the desire to be wise and to be thought of as wise by others that are as ignorant as myself. I turn from my wisdom as well as from my folly and follow You, the wisdom of God and the power of God.

Mosey to Parking Lot in front of school > Burpees up downs (football practice style…chop them feet, drop when I say to), plank jacks & seal jacks; 20 in cadence; total of 3 sets

Divine Father, I pray that You protect me from the subtle traps of the ego,
Guard me against temptations of self importance,
Cultivate humility within me,
Give me the strength to battle my ego,
Bless me with the ability to love,
Give me the courage to live in constant surrender to your will
Love me, guard me, guide me and protect me always.

Mosey to BBall Court behind school > Bomb jacks x 20, and Merkins, Diamonds & Wides 5 to 10 in cadence; total of 3 sets

LUKE 18 – The Pharisee and the Tax Collector 9 [Jesus] also told this parable to some who trusted in themselves that they were righteous, and treated others with contempt: 10 “Two men went up into the temple to pray, one a Pharisee and the other a tax collector. 11 The Pharisee, standing by himself, prayed thus: ‘God, I thank you that I am not like other men, extortioners, unjust, adulterers, or even like this tax collector. 12 I fast twice a week; I give tithes of all that I get.’ 13 But the tax collector, standing far off, would not even lift up his eyes to heaven, but l beat his breast, saying, ‘God, be merciful to me, a sinner!’ 14 I tell you, [the tax collector] went down to his house justified, rather than the [Pharisee]. For everyone who exalts himself will be humbled, but the one who humbles himself will be exalted.”

5. Mary

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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4 Corner Dora @ Bushwood

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Started with the PAX from Snake Pit on a cool and beautiful morning. Disclaimed the group no FNGs but a 2nd timer @dictator, welcome!

Mosey over towards the band field. About halfway we warmed up with the following:

10-25

SSH

IMPERIAL WALKERS

HILLBILLY WALKERS

MONKEY HUMPERS

MOROCCAN NIGHTCLUBS

WINDMILLS

PLANK POSITION

HONEY MOONERS

DOWNWARD DOGS

PARKER PETER’S

PETER PARKERS

OVERHEAD CLAPS -START AT 4 X 4 ROUNDS, DOUBLE EACH ROUND WITH 3 SECOND PAUSE ( CAN BE DONE STANDING OR KNEELING)

Mumble chatter was a blast, new shoes were creased and sore pecs were worked out again by some.

 

Mosey closer to band field, begin series of sprints to every other curb, all the way down to the school building,  switch to kareoke heading back down the parking lot. Finally last trip down back towards school running backwards and then over towards area of parking lot where cones have been set up for 4 corner work

AMRAP (10 MIN)

3 burpees each corner,  then bear crawl to first cone, 3 burpees, crab walk to 2nd cone, 3 burpees, lunge walk to 3rd cone, 3 burpees, recovery jog to 4th cone, 3 burpees

Mosey back towards COT for DORA work

Top of hill we stopped and PAX were each  given a choice:

100 MERKINS or BIG BOY SIT-UPS, Hardwood chose MERKINS

200 SQUATS or DIPS, Cohiba chose SQUATS

300 SHOULDER TAPS or JABS, Ltrain chose JABS

Quickly finish up and mosey back to COT, we hopped in for 1 minute of Mary and time was called 0600 hours.

YHC shared some post birthday thoughts on leading lives worth living and the ultimate importance of relationships, echoed by Esso.

Announcements: Golf tournament, Turkey donations, bourbon tasting…

Prayers: Shady’s Aunt and family dealing with loss of uncle, a friend of a Smoky dealing with finding out daughter has cancer, Sorry if I missed anything else

 

Band camp added some great pointers throughout the whole COT, Being somewhat new at QING the pointers were much appreciated! Awesome opportunity and morning!

 

 

 

 

 

 

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Dam to Damn Bar 10K 2022

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Hey Fort pax: the best damn 10k race is returning for 2022!

When: Saturday, January 29th, 2022 with official start times TBD

Where: Race start is at Catawba River Access (Fort Mill Dam), and ends at Amor Artis Brewing on Main St. Fort Mill.

Who: any/all F3 Pax, FiA crew, and the general public can participate in this race.  Number of entrants this year increases to 250!

Why do this race:

  • Proceeds go to three great (and local) charities:
    1. 809 Foundation: honoring Detective Doty by providing assistance in: substance abuse prevention and treatment; youth mentoring; and community unity.
    2. Hometown Heroes
    3. Foundation for Fort Mill Schools
  • A great warm up to the Dam2Dam race,
  • One free beer per participant and fellowship/fun times will be had post-race at Armor Artis!
  • One free tee shirt (cut off date is Jan 3rd 2022)

Cost: Early bird registration is $40, and increases to $45 on Dec 31st 2021

Sign up at: www.d2db10k.com <-Easier this year since you can pay here too!

…remember you’ll get one beer and a tee shirt is included!

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EDM at The Hive

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14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.

YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those  at that trendy corporate office…there’s no way sitting in those is comfortable).

T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.

Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back

Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total

Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)

Suitcase carry
4 burpees
Suitcase carry back

Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)

Suitcase carry
5 burpees
Suitcase carry back

Set 3:
Snatch (5 each side)
Goblet Squat (5 total)

Suitcase carry
3 burpees
Suitcase carry back

Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set

Some seated yoga stretches

Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame

NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.

Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.

Also I struggled with numbers while tweeting this morning.

—
Band Camp dismissed

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