Tag: Harry Carry

The site formally known as The COOP.

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Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.

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The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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Be Men!

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1 Corinthians 16:13; Be vigilant; stand firm in the faith; BE MEN; be strong. (Shatnerized)

I’m grateful for the opportunity to VQ this fine group of HIM this beautiful muggy morning at Varsity. Thanks Harry Carry for the invite!

7 was the count for a moderately hardish full body workout, good way to end a long, hard week. Effort = Reward and all present put forth the effort this morning.

0515 Circled up at the shovel flag for a quick disclaimer, YHC most likely forgot a couple things, but we were off anyway.

Moseyed on down the way toward Sugar Creek Elementary, but stopped about halfway there for some warmups. SSHs, windmills, imperial walkers, Moroccan nightclubs… YHC was informed that I needed to let everyone know when we were starting each warmup exercise… so we continued down the hill for the main event.

Thang 1

At the bottom of the hill we were introduced to the board of moderately hardish pain. This included 4 groups of exercises split up by a little movement, all to be done OYO. Dark Helmet took a look at the board and decided to go do something easier at the IPAX makeup… J/K

Group 1

50 Highknees

30 Makhtars

20 Half-burpees (down and up, no jump)

Run backward up hill to stop sign at JROTC building, then run back to the board.

 

Group 2

50 LBC Toe Touches

30 Squat Jumps

20 Wide Merkins

Side shuffle around elementary school rear parking lot, and back to the board.

 

Group 3

50 SSH

30 Hip Thrusts (on your back)

20 Alternating Lunges

Sprint up hill to stop sign at JROTC building, then run back to the board.

 

Group 4

50 Parker Peters

30 Seated Flutter Kicks

20 Merkins

Run rear parking lot loop, back to the board.

A few did Group 1 again while waiting on the rest of the PAX to finish, and then on to Thang 2.

 

Thang 2

Since Harry Carry called out Capt. Kirk’s natural Bear Crawl technique, PAX bear crawled up the hill, from the Sugar Creek parking lot to the stop sign at the JROTC building. A couple PAX made it all the way, most needed a break. After that enjoyable crawl, we returned to the shovel flag for the following 6 or 8 minutes of Mary;

 

High planks, then reached out with left arm and right leg and switch. Balance was an issue for some…

Side planks, including side hip thrusts and switch.

Super mans

Went around the circle, each PAX picked an ab exercise to include protractors, merkins (core was engaged), box cutters, leg lifts, flutters, LBCs, and body destroyers.

 

Was that Mars in the sky? It looked bright and red to me so yeah, Mars.

 

Count-o-Rama, Name-o-Rama, Announcements, Prayers/Praises, Closing Prayer

Thanks again for the opportunity, thanks all for the effort and support. Be men!

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HIIT or Treat

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Six pax came out to observe Harry Carry’s 46th birthday and get a good beating via HIIT.

Warmup
Mosey run (with butt kickers, high knees, toy soldiers)
SSH (10x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (12x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars: interval routine, 20 seconds on exercise followed by 20 seconds rest. Exercises are below:
Pull-ups
Big Boy Situps
Chin-ups
Merkins
Squats (with cinder block)
Repeat for a total of three sets.

Run to school entrance

Thang 2
At the benches: interval routine, 35 seconds on exercise followed by 15 seconds rest. Exercises are below:
Dips
Imperial Walkers
Step ups
Incline merkins
Calf raises
Repeat for a total of three sets.

Run to COT area

Mary: Freddies, leg raises, box cutters, LBC, gas pumpers, cross-over toe touches,

Fini, COT

Prayers/Praises: Cash and his family; teachers and all school personnel with the upcoming school year.

NMM: HIIT keeps it simple but tough, and the time flies by as mentioned by more than one pax.  the tunes help too.

Water and cookies distributed after COT…I’m sure there will be some happy kids this morning.

Playlist:
The man, Killers
Got Nuffin, Spoon
Weapon of choice, fat boy slim
mountain song, Jane’s addiction
Date w/ the night, Yeah Yeah Yeahs
Seether, veruca salt
Give it away, RHCP
Every 1’s a winner, Hot Chocolate
Royals, Lorde
Every day is Halloween, ministry

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The Coop: A Pint Down

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YHC gave blood last night…so today’s workout was highly modular. (In case I passed out)

We headed to the center of the football field and circled up for a warm up
SSH
IW
HW
Shoulder Taps
Did some light yoga

Moved toward the goal line doing butt kickers, inch worms, and/or toy soldiers
Moved back towards the opposite goal line Karaoke, side shuffle, and more toy soldiers
Bear Crawl toward the 50-yard line adding 10 merkins every 25 yards.

Did some heavy yoga

Ran the track with four burpees at every corner

Did some heavier yoga

Sprinted 100 yards a few times until Yoshi looked a bit tired.
Mosey back to COT

Did pigeon lunge at COT and was called out for not having any ab-specific exercises by Straight Up. Fair point.

NMM:

Kaiser asked YHC to think about a bible verse that speaks to me:
Exodus 4:2 [God talking to Moses]

Then the Lord said to him, “What is that in your hand?”
“A stick,” he replied.

Moses only needed what God had already provided to accomplish the divine work laid out for him. What do you already have that God can use in your life?

–
Band Camp dismissed.
 

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Ring of Fire at the Coop

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Ten pax posted at the Coop for a “ring of fire” workout.

Warmup
Mosey run (with butt kickers, high knees, toy soliers)
SSH  (12x I/C)
Windmills (10x I/C)
Imperial Walkers (12x I/C)
Morrocan N/C (10x I/C)
Low Slow Squats (10x I/C)
Arm Circles (10x I/C)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog/honeymooner)

Thang 1
At Pull up bars, do:

Regular pull ups 5x Chin ups 5x Switch grip pull ups 5x
Knees to chest 10x Toes to bar 10x

Grab cinder blocks and head to bottom of the hill by the elementary school.

Thang 2
Ring of fire #1: Circle of stations is below.  Pax do the exercise noted while the runner goes to top of hill and back (he’s the timer).  ©=cinder block

Burpees Mtn climbers SSH Chest press ©
KB swings © thrusters © Farmers carry ©© Squats
Alt shldr taps Imp Walkers Tricep ext © RUNNER
Curls © Shoulder press w/ bricks ©

Thang end
Ring of fire #2: Mary flavored

Flutters Dying cockroaches Protractors
Big Boys Drunken mountain climbers Big boys

Fini, COT

Continuing Kaiser’s theme of favorite Bible verses, mine is 1st Corinthians 10:13

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”

Testing makes us stronger; flexes our spiritual muscles.

NNM: Need to trim the pain stations on the ring to match number of pax; makes the flow better.

Playlist: (Man themed)
Superman, REM
Ramblin gambling man, Bob Seger
Enter Sandman, Metallica
I’m a Man, Chicago
The Man, the Killers

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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RPG-Varsity July Combo

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Twenty three PAX converged at NaFo for the RPG-Varsity Combo (July 2020 edition).  Meteorological note: there was actually an occasional breeze blowing!

Started promptly at 0515 with Sasquatch leading the Broga portion.

Sasquatch leading us in some Broga

The peaceful warrior  pose was shattered by the breaking of wind by some Pax.

Next, the pax had their choice of what to do from 0530 to COT/0600:

Boot camp: Kaiser on Q

Pax did:  Stage 1 = bench workouts including derkins, dips, incline merkins.
Stage 2 = bear crawl around circle.
Stage 3 = broad jumps across parking lot mixed in with burpees.
Stage 4 = cinderblock curls and step ups on bench
Stage 5 = flutters/ab workout to wait for the six
Stage 6 = 10 pull ups 10 chin ups 10 reverse grip pull ups 3 burpees pull ups with wall sit between intervals
Stage 7 = short Mary with Freddie mercuries and hello dolly.

Run: Harry Carry on Q
Four pax ran a 3 mile loop at about a 8:10 pace.

run route

Ruck: Cake Boss on Q
Seven pax for the ruck, covering about 1.5 miles.  Topic: Matthew chapter 24 “Be ready”.

Fini, COT

Kaiser noted James 1:19; “…be quick to listen, slow to speak and slow to become angry.”   It can be a struggle to those in the right order.

Prayers for Cash.

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Running Focus

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9 men showed up for the workout at the Colosseum.  I decided to slow it down a bit and focus on form mostly due to getting my butt handed to me at the Honey Badger 24 hours earlier.

We began with a short mosey to the Middle School playground for some warm-up exercises.

SSH x 20

Imperial Walker x 20

Moroccan Night Clubs x 20

Windmills x 15

Next, we ran to the front of the school.  I explained five things that I learned to improve my running.  We practiced each technique by running to the school sign and back.

  1. Breath using both your nose and mouth.  It takes alot of practice, but over time it becomes easier to do.
  2. Good posture, head high and back straight.  Keeps airway open and helps avoid injuries
  3. All body parts should move in the direction your body is running.  Sounds obvious, but watch your arm and shoulder movements while you run.
  4. Cadence or the number of steps per minute.  This can vary by runner, but typically you should aim for 160-180 steps per minute.  A few years ago, I had a bad case of plantar fasciitis.  I was told by an experienced runner to slow my pace down and focus on increasing my cadence.  Within two weeks time, my feet were back to normal.
  5. Mentally prepare yourself. If you are running a race or setting a goal, you’ve got to believe you can accomplish it.  Surround yourself with people who are going to encourage and support you.

Next, we ran to the top of the hill to the bank parking lot.  We performed plank squares with each arm and leg.  We ran back down the hill to the school sign for some ab exercises.

Back to COT

 

 

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Lucky 13s

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Typical warm humid July morning in Ft Mill.  Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout.

Disclaimer
Count off

Thang:

Sweep the Leg 072020

The route is a one-mile distance using the out and back style: Run out to Gold Hill Elementary school, where the flag pole is ½ mile from the parking lot and run back (total is one mile).

At each ¼ mile along the route, there is a sheet with exercises to do.  See table below.  Count 15 for all exercises.

Loop 1/4 mi 1/2 mi 3/4 mi 1 mile
1 LBC Merkins Monkey Humpers Bobby hurleys
2 Big Boy S/u Dips Squats Mtn Climbers
3 Freddie Merc. Diamond M Calf Raises SSH
4 Amer. Hammers Carolina Dry Docks Lunges Plank Jacks

We had a few runners complete all four miles.

Fini, COT

Notes: The one hill on the return leg was not pleasant after the first mile.  Good practice for the upcoming SWEATI.

Keep Cash and his family in your prayers.

Top three: Bones, Speed Racer, Long Duck

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