Tag: Hardwood

Consider my leg swept

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We ran fast and stopped when I needed for merkins. (did forget to hit pause on the mileage calculator once so the numbers are a tad off) Actually the first two miles were upper body, mile 3 was lower body, there was a little yoga thrown in cause we had time and needed it.

I think we hit 100 merkins, 50 dips, lots squats, and then finished with 10 burpees EMOM until 0600. Also 3.3 miles  

https://www.strava.com/activities/4678144477

NMM:

No vocal message today. I’m actually trying to be still and listen a bit more. It’s against my natural instincts, but so is waking up for a workout at 0515….so there’s that.

Thanks to VuVu for the call. Really grateful for the opportunity to lead at this AO. The amount of super fast PAX pushes me to MOVE. When I Q at STL, I know I can’t (shouldn’t) fall back to the 3 or the 6. It makes me give more effort than I might otherwise. Oh that we all could be leaders in groups that push us to be better.

—
Band Camp dismissed

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Block Party Beatdown

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YHC took the opportunity to celebrate MLK Day by spending some quality time with the M yesterday. During that time, we made our way down to WEP to get an update on the progress of construction of our new amphitheater. While strolling around downtown, I began to formulate my plan for pain at Block Party today. Who knew we had so many telephone poles in Fort Mill?

The plan was to challenge the Pax with both an upper and lower body portion in separate doses. YHC made the weinke, reviewed prior to the start and away we went.

19 Pax joined me today. There is definite acceleration at Block Party and this is largely due to the leadership of Bobber. Over the last 8 years, AO success has largely been due to two factors: Site Q and difficulty of the workout. Bobber has been a leader in both areas. T-claps to you!

Weather

30 Degrees but no wind; My “Steve” said pants; Tesh’s “Steve” said no shirt

The Thang

Disclaimer was read

Mosey to top of Massey hill – COP

IW – 15

SSH – 30 (always 30+)

5 Bombjacks

Mosey to church parking lot – COP

Merkins -12

Mountain Climbers – 15

5 Bombjacks

Mosey to John Boys – COP

MNC – 25

CDD – 15

5 Bombjacks

Mosey to Sweet Baby Jesus Church – partner up for a Leg Dora

Partner 1 runs around SBJ

Partner 2 does exercise

150 Squats

150 Forward Lunges

150 Side Lunges

Mosey to Ardrey Street – 9 Telephone Poles on right side

At each pole, do the following:

5 Inchworm Merkins

10 CDDs

16 Shoulder taps

Mosey back to AO for Mary – Feet up for the entire Mary

10 LBCs

10 Flutters

10 Hello Dolly

10 LBCs

10 Flutters

Moleskin

  • Prayers to Utah and his family as they support Colin
  • Jekyll taking over as site Q for Minnow Pond this week
  • Improper Pig has been added to Dam to Dam Bar 10k – Great leadership by Hardwood, L Train, Long Duck, Harry Carry and Floppy Disk
  • Continue to ask for prayer and donations for Harlans Heroes fundraising. Goal is $20k
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Welcome to Bushwood!

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YHC was excited to join the Pax of Bushwood for a beatdown today. This excitement came from a variety of reasons. First, love to see the Acceleration of L Train who had been working on a date for me for a while (I am high maintenance!). Second, its a new AO for me and one that has lots of possibilities. Third, coming out of a self induced quarantine while waiting on Covid test results meant that I hadn’t posted in a while. Results were negative and I was ready to get after it!

Weather

34 and Foggy. Actually heard the term “freezing fog” on the way to the AO. Sometimes it feels like the apocalypse is just around the corner! Be prepared!

The Thang

Mosey to the band lot

COP

SSH x 30

Squats x 15

IW x 15

MNC x 15

Enough stretching, lets get to it!

Bounty Hunter introduced a concept to me last week at Block Party which I have titled “Line of Fire”. Think Ring of Fire type exercise but in a line.

Pax line up then run one at a time back/forth from the island while the remaining Pax do exercises

Merkins

Squats

Mountain Climbers

Burpees

Mosey to the front of the school and partner up

Partner 1 – BTW

Partner – Shoulder taps x 20

Rinse and repeat 3 times

Partner 1 – Wall sits

Partner 2 – Monkey Hummers x 20

Rinse and Repeat 3 times

Mosey back to band lot

Bear Crawl then 10 CDD – Forward

Lunge Walk then 20 Squats – Back

Rinse and repeat 3 times

Line of Fire on abs

Flutters

LBCs

Mosey home

 

Moleskin

Man it feel great to be with the Pax again today. That rush of adrenaline has continued to spur me throughout the day. Love you guys!

This AM we discussed what you are feeding your body, your mind and your soul. What you give in return to others, will largely be due to what you take in yourself. Is it positive encouragement? The Bible? Strong leadership? Or is it the news, social media, negative “nellies”, worldly culture? Ask yourself what feeds you and make changes if appropriate. Today!

  • Prayers for Change Order and his Dad on the loss of his mother
  • Prayers for Drop Thrill’s Dad on Covid test results
  • Prayers for Stang’s Dad and Stang
  • Praise that 3D is back!
  • Praise I got a chance to partner up with Pauly D today. Dude is solid!
  • Praise for Dam to Dam Bar leadership!
  • Praise to L Train for his leadership of Bushwood
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Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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5

Swimming Upstream

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6 men showed up on a cold morning at Minnow Pond.  The theme of the day was hills, lots of hills.

We first ran up Massey to the gas station.  At each stop, we did a set of 10 merkins, squats, and LBCs.  Next stop, the Christmas tree  at Massey Park.  I consider this the warm-up portion of the workout.

Next, we ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the exercises above, ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall.  Once complete, we ran the course in reverse.  We were all chasing Sir Topham Hat as he cruised up and down the hills.

 

Back of COT

Great job by all!

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Varsity 12.04.20

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Seven men attended the Varsity workout on Friday.  We began with a few warm-up exercises (SSHs, IWs, WMs, MNCs) before the main event.

Next, we made our way over to the pull-up bars.  Earlier in the morning, I wrote the exercise routines on the pavement using chalk.  The problem, it was dark and my writing was a little sloppy.  I spent a couple minutes going over the routine.  One exercise at the pull up bars, run to the stop sign for the next two exercises, up the hill for the next two exercises, and back down to the pull up bars for the next round.

Round 1:  Bar – Jump Grabs ; Stop sign – Lunges, Monkey Humpers; Top – Squats, Calf Raises

Round 2:  Bar – Toe Touches ; Stop sign – LBCs, Flutters; Top – American Hammers, Hello Dollies

Round 3:  Bar – Pull-ups ; Stop sign – Merkins, Shoulder Taps; Top – Dips, Carolina Dry Docks

Rinse and Repeat

Rounds 1 – 3, rep count:  Bar – 5; Stop sign – 10; Top – 10

Rounds 4 – 6, rep count :  Bar – 10; Stop sign – 20; Top – 20

Rounds 7 – 9, rep count:  Bar – 15; Stop sign – 30; Top – 30

Great conversation and encouragement by all.

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Cold fun at the Ridge

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Seven HIM earned the ‘frosty’ badge this morning. Seven Snake Pit HIM were disclaimed and sent off with Wegmans.  YHC took the boot campers on a small mosey and a little warm-o-rama. Coming out of the W-O-R, YHC had some cones set up, staggered, where we bunny hopped on the outside of the cones. Moseyed over to the fire loop behind the school for some wall work which included a Derkin/Irkin ladder of 11’s between 2 walls.  Next circle up for 10 squats followed by 10 count Al Gore, then 9 of each, then 8 of each down to 1. Each HIM had the opportunity to make the counts. Mosey over to the bus loop for the posts. Lined up and did some paper rock scissors. Each HIM vs Q. 5 rounds, if you lost, 1 krakken burpee. Tie 1 burpee. Win bear crawl about 10 yards forward.  Round 2 at the second post: same rules but this time 2 krakken or burpee. Round 3 at the third post would be 3 krakken or burpee.  I think Hardwood won.  Head to the ramp. At the bottom were the exercises. After each set, sprint to top of the ramp and mosey back down.  12 days of xmas: we did 12 count of 12 exercises and that’s a wrap.

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QSchool @ Colosseum

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Esso >>
Open normal, mosey, circle up and then reiterate what you did
Opening

  • T minus warning
  • Look for guys you haven’t seen, introduce yourself
  • Ask if there are any FNG’s
  • Disclaimer 1) not a professional, 2) modify the exercise if need be but do something
  • Take control, be a leader, after this is about building leadership characteristics and guiding other men. THEY WILL FOLLOW YOU UNTIL YOU GIVE THEM A REASON NOT TO

Who has never Q’d?
Cadence counting – we do this for consistency

  • Next exercise is…
  • Starting position… move…
  • In cadence… exercise

SSH
Windmills
Begin calling on pax, they choose exercise, mix in moseys

Gears >>

⁃ Weinke prep:
– at least the night before
– write it down, even if you don’t use it
– KISS
– try to plan for about 20% more than you think you’ll need (mental math)
– go with your strengths, but honor the site theme. If you can’t Q it, don’t do it
– simple routine – Wall Worms
– focus areas on repeat
– lbc
– Flutter
– dying cockroach
– box cutter
– repeat x 2

⁃ Form exemplification
– you are responsible for allowing and even encouraging Good form.
– fast merkins vs slow Merkins
– fast Freddy vs slow Freddy

⁃ Scaleability – size of pax, ability of pax
– know your Pax
– pearls on a string
– Squats
– flying squirrels
– Mountain Climbers
– Burpees

⁃ COT routine
– phone /video Evidence
– count
– name-o-rama
– FNG naming

– announcements (newsletter)
– prayer /praise

⁃ follow up
– BB, counts

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Dam to Damn Bar 10K

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Pay attention The Fort pax, you will want to do this event:

When: January 30th 2021, 10:30AM Ruck/Walkers; 11:00AM Runners

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

Course at: https://connect.garmin.com/modern/course/42887530

Who: any/all F3 Pax, FiA crew, and the general public are allowed to participate

Why: 1) Proceeds go to Harlan’s Heroes, which supports families dealing with pediatric cancer, 2) great warm up to the Dam2Dam race, and 3) one free beer per participant and fellowship/fun times will be had post-race at Armor Artis!

Cost: Registration is $40…remember you’ll get one beer and a tee shirt is included!  Payment options: Venmo: @Joe-Lyons-17 and mark as Harlan’s Heroes, or check to Rick Baldwin.

How: Register at https://www.signupgenius.com/go/9040a49aaab2aa2fd0-damtodamn

Sign up now, space is limited to 100 entrants!!

D2DB 10K Route

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Know before you show…

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Tuesday’s are a treat here in The Fort so why should Tuesday, November 24 be any different? In an effort to ensure the PAX got their money’s worth, I decided to post the Weinke on Slack ahead of time. This gave them the choice of whether or not they wanted to make a run at it. That said, 14 PAX joined me at the Colosseum to give it a run.

Warm-up run around the drop off lanes for both schools, taking us back to the basketball hoops.
50ea I/C: SSH, Merkins (harder to actually do this than write this), Flutters

Line it up for sprints down/back: 50%, 75%, AYG

Mosey to the 1/2 wall: 25 Muscle Ups, 25 Mike Tysons, 15 get over the wall

Mosey to the back bus road. Nur up the road to the top. Run down but stop at each light pole for 10 Hand-Release Merkins, 20 Jump Squats, 30 Freddy Mercury’s (count how you wish since I tend to change my mind)

More was on the Weinke so it’ll have to wait for another day.

Loads of prayer requests and praises to be grateful for. Safe travels and for those not traveling, see you at the Convergence, Thursday at the Ranch.

Maximus

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