Tag: Headspin

Choose Your Cluster

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WARMUP:
Pledge of Allegiance then Mosey to FMRX.

THE THANG:
4 cluster of cones set up in the parking lot. 3 cones in each cluster. One exercise (and count) on each cone. Pax, OYO, run the loop through downtown Fort Mill, choose a cluster of cones, do the exercise in the cluster, then rinse and repeat. The cones may or may not have been repurposed from yesterday’s workout at Ring of Fire.

MARY:
Some had just a few minutes for Freddies and Flutters.

Awesome work by all pax. Thanks, FunHouse, for the opportunity to lead!

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Ring of Fire at Ring of Fire

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WARMUP:
Mosey around parking lot.
Circle up for warmup COP:
– SSH
– Mountain Climbers
– Imperial Walkers
– Shoulder taps
– LBCs
THE THANG:
Mosey behind NaFo to pile of quarry rocks, each pack grab one.

Continue mosey to lit parking lot near bypass for ring of fire.
12 cones on the perimeter of a large circle, with an exercise and count on each cone.
Pax leave coupon in middle, run to cone and do exercise. Pax then run back to center of circle and do 3 man-maker burpees. Rinse and repeat, workin around all 12 cones.

Mosey back to return coupon, then back toward COT for Mary

MARY:
Few exercises, but I can only remember the last was American Hammer.

Thanks, Cousin Eddie, for opportunity to lead and share my testimony. It didn’t have a very high entertainment value, but I think the pax at least liked it as much as a 10-count break.

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Prison Painball

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NASA and Ruby Slippers tag-team Q. It was a wonderful dewy muggy morning! PERFECT for what was planned…..

WARMUP: Ruby led the warmup. First a run around the entrance road loop out front, approx half mile or so, then circle up in the parking lot for the following:
* 1 burpee OYO
* 7 windmills IC
* 2 burpees OYO
* 7 cherry pickers IC
* 3 burpees OYO
* 7 Moroccan night clubs IC
* 4 burpees OYO
* 25 (4ct) SSH IC
* 5 burpees OYO
Quite a nice warmup! Then on to….

THE THANG: PAINBALL
Divide the pax into 2 teams. Team NASA, and team Ruby. One team is on “Offense”, the other on “Defense”. The offense does their workout, tries to circle the bases, and cross home plate as much as possible until the defense finishes their workout. When the defense finishes their workout it ends the respective half of the inning. Teams then swap from offense to defense and vice versus. Continue/repeat until time to go to COT.

OFFENSE – BASE WORK:
Cones set up at all 4 bases on the baseball infield – home plate, 1st base, 2nd base, 3rd base. Each cone has a set of exercises and a type of movement to the next base. Only one person is allowed on a basepath at any given time – you can have a runner going to each successive base but not going to the same base, just like baseball. No more than 2 runners on a base at any given time (tough to have only one – things clog up). Do SSHs while waiting to exercise or move. When a runner does all the bases and crosses home plate, that is a run for that team. Exercises and movements:
* Home – 1 burpee, 10 merkins, then long jump to first base
* 1st base – 1 burpee, 10 merkins, 20 CDDs, then Lt Dan to 2nd
* 2nd base – 1 burpee, 10 merkins, 20 CDDs, 30 BBSU or LBC, then crab walk to 3rd
* 3rd base – 1 burpee, 10 merkins, 20 CDDs. 30 BBSU/LBC, 40 flutters, then bear crawl to home
* Rinse and repeat until defense is done. A run does not count if the runner has not crossed home plate. No halfway there scores. All or nothing.
>> A suggestion was made for next time to have offense start the runners off where they left off at the previous inning.

DEFENSE – DORA
Two cones about 30yds apart is the run portion. One person does and exercise, while the other runs. Swap when runner returns, continuing the exercise count where the other left off. In the case of multiple people on defense – split the group and take the highest count of one person. Exercises:
* 50 burpees
* 100 sumo squats
* 200 flutters (2 ct)
Defense records the last out when the last flutter is done AND the runners are back in.

Pretty much nonstop movement for one hour! No breaks between innings. Just swap offense/defense and get after it.

We got 3 full innings in, and another 4th inning where reps were cut in half in order to complete before COT. Team NASA won by one run, but dangit if team Ruby came on strong and almost…….by a half base…….tied it in the end. Not sure what we would’ve done in a tie…….
WAGER: was going to be burpees but everyone was smoked. An IOU for that.

PAX really enjoyed this! A rematch was mentioned. This will reappear later this summer or early fall……

These guys were hammering it out, knocking out long balls, and flippin some bats all morning! AWESOME JOB FELLAS!! AND between rolling around in the dewy grass and infield sand, everyone got nice and sandy dirty – sugar cookies!!! Yes, that was intended. You are welcome!! HA HA HA!!!

Observations:
* Senator Tressel is a MACHINE! Dude just cranks it out.
* Tapout definitely benefits from his youth but put in A TON of work…..did every rep! So cool to watch him do his thing.
* Headspin can burpee with the best of them. Don’t tell Slapshot that though……
* Falcon Crest gets the work done, a silent killer, John Wick style. So great to see him back in the gloom accelerating.
* Ruby Slippers is really returning to form from his injury……watch out Fort. He’s coming for ya!!
* Uber kept the mumblechatter going and knows what levers to pull to keep guys motivated and pushing through the pain. MUCH appreciated!!
* I was just happy to be there with the fellas and complete it all without merlot. I wanted to push everyone including myself. Pain = growth.

ANNOUNCEMENTS:
* Read The Fort Newsletter and get involved
* All AOs closed next Saturday 6/10 for Poppins’ Convergence for Kenya
* Fort Mill Care Center needs volunteers to help with lawn maintenance. Jiffy has been doing alot of mowing on his own. We can do better Fort!! Let’s help……see signup in the Newsletter

COT / P&P:
* Senator Tressel’s mom
* Vuvu’s son and family
* The serving at Bethel Men’s Shelter
* Marriages
* Health – including mental health
* Ruby in his mentorship of a gentleman at Bethel Men’s Shelter
* Many more……

GREAT way to start off the day, up 1-0 at sunrise!!

On behalf of Ruby Slippers, we thank you for the opportunity to lead. God bless.

– Ruby Slippers and NASA

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The Testament!

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Hey guys! If you haven’t heard, the Wild at Heart series Q’s by @kaiser was a huge success! We had some great conversation and fellowship that lead to many sharing their hearts and becoming better men as a result.
Now that Wild at Heart is finished, this 3rdF AO will be known as “The Testament” and will be Q’d in a rotating fashion. We’re setting up a few bible study series with videos that will allow anyone to show up and be a part of the conversation (no pre-work needed) If you’re not already involved in a 3rdF event then this is will be the place to be!!
I will be taking the first Q for a 4 part series on Holy Habits. This is the concept of aligning your day to day activities with Gods will for your life. I’ll be sending out study guides before each meeting for anyone who wants to de some pre-work.

Come grow stronger in your faith along side your brothers!
6:15am every Wednesday at the Springfield clubhouse. Coffee is provided (and occasionally donuts!)

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The Testament (Formerly Wild At Heart)

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Hey guys! If you haven’t heard, the Wild at Heart series Q’s by @kaiser was a huge success! We had some great conversation and fellowship that lead to many sharing their hearts and becoming better men as a result.
Now that Wild at Heart is finished, this 3rdF AO will be known as “The Testament” and will be Q’d in a rotating fashion. We’re setting up a few bible study series with videos that will allow anyone to show up and be a part of the conversation (no pre-work needed) If you’re not already involved in a 3rdF event then this is will be the place to be!!
I will be taking the first Q for a 4 part series on Holy Habits. This is the concept of aligning your day to day activities with Gods will for your life. I’ll be sending out study guides before each meeting for anyone who wants to de some pre-work.

Come grow stronger in your faith along side your brothers!
6:15am every Wednesday at the Springfield clubhouse. Coffee is provided (and occasionally donuts!)

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NOT AN HOUR

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WARMUP: Mosey around parking lot to middle school flagpole.
25 – SSH, 15 – Windmills, 15 Imperial Walkers, 15 – Hillbilly Walkers, 15 – Moroccan Nightclub’s
THE THANG:
Dora:
100 – dips
200 – Step Ups
300 – Erkins
– partner runs to stop at end of parking lot.

– light mosey to end of basketball court. Ladder using each light post counting up by 1. Started with 1 seal jack and increased by 1 up to 14 light posts. Moseyed back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Smiles and Miles

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WARMUP: Intro and disclaimer. Began rucking down towards the round about. stopped to do some curls, Squats and overhead press. all OYO.
THE THANG: Kept rucking to the far end of the Sunbelt parking lot. stopped to do some SSH, merkins, stretching, up and down dog. Rucks on and hiked it over behind Starbucks. Held AL Gore for a message about allowing ourselves to let others serve us. I talked about how grateful my family is from the outpouring of love we have received from so many people after my M’s surgery. Do not be affraid to allow others to serve you, you do not have to do the hard stuff alone. Rucked around to the back of the pond area and stopped behind the ale house. More curls, Squats and overhead press but in cadence. Rucked back to COT.
MARY: Got in a little Ab work before 6am.
ANNOUNCEMENTS: Murph, print shop workout, and blood drive
COT: Prayers for Duckb6 weeks no nicotine, prayers for Cornerstone from his uncle passing and praise for my wife’s recovery.

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Bo-berry day

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Quick disclaimer then mosey over to front of school. Some basic warm-ups: SSHs, windmills (with appropriate amount of moaning), mtn climbers, parkers. Lap around drop off line to show everyone the .25 mile loop.

The Bo-berry mile (no clue where this name came from). 10 burpees, 15 merkins, 20 squats, run a lap. Repeat this series 4 times.

Partner up for some jump overs. P1 does a burpee while P2 holds plank. P2 then drops to 6″ hold while P1 jumps over to do burpee on other side. 10 burpees for P1 then flapjack. Repeat but this time only do 8 each partner.

Mosey over to benches under awning. 5 box jump burpees, 10 derkins, 15 dips, then run to stop sign and back. Rinse and repeat.

Mosey back for about 4 rounds of abs before times up and COT. Lots of chatter about FishStix’s form today but it was hard to really tell b/c he was usually so far in front of everyone. Great work by all this morning and thanks Headspin for chance to Q!

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