The weather was perfect for a run this morning. We ran to the right, over 77 and down for the biscuit loop and back. Bass-o-matic took us out.
The weather was perfect for a run this morning. We ran to the right, over 77 and down for the biscuit loop and back. Bass-o-matic took us out.
Celebrating Bass-o-Matic Birthday! 10 HIM came to the Ballroom for a cool 45 degree morning workout and a chance to get better. No FNG’s, Disclaimer, and a question to all the Pax, Are you accelerating ???
Time to Mosey!
Circle up for the most important 10 mins of the morning : The Warm-up! (avoid injury)
SSH x 15, Moroccan NightClubs X 10, Imperial Walkers X 15, Merkins, X 10, LBC’s X 10, Windmills X 10, Cherry Pickers X 10, Hamstring Stretch (Right over Left) – (Left over Right) Touch your Toes, HillBilly Walkers X 10, 2 Flying Squirrels – Warm up Complete – Time to Mosey!
Start with some DORA – Partner up! : 100 Bobby Hurley’s ( Partner Plank ) X 20 : 200 Dips ( Partner takes a lap ) : 300 Step ups (Partner take a lap) – modified to 200 Step ups.
Time to Mosey around the school to the Wall ! Pax immediately took their spots on the wall without hesitating, but the Q had to explain the Red Chair sitting empty. Circled up the PAX for a quick Happy Birthday Bass-O-Matic salute, and explanation of the Red Chair that was RESERVED for the Birthday Guest! Bass-O-Matic took his spot on the throne, Pax took their spot on the Wall for the standard Wall Sit with one Pax jumping out of line to complete an exercise that was instructed by Bass-O-Matic. That’s right, the Q had been turned over to Bass who had full discretion for the reps and the exercise to be completed by the PAX jumping out of line. We worked our way down the line with a big grin worn by Bass-o-Matic, as he relaxed in the chair. Recover! Rinse and Repeat with Bass in full control of the Pax, but this round he completed the exercise he called out, side by side with each Pax! (Impressive!! – HIM)
Recover: Time to take a minute to Revisit the “Theme of the Month – “Being Still” : Time to Organize Personal Priorities, What are your Strengths and Weaknesses, What Can YOU contribute, How can you become an Encouragement and Helper rather then a drag or disappointment. Being Still is an opportunity to see who “we” really are! “Being Still” gives you the time and privilege of knowing who GOD really is……..YOU can lean on him, He can take away your burdens, He can provide STABILITY in your life! Offer God the gift of Stillness in times of Quietness! Aye!
Time to Mosey! We made our way up to the front of the school where 4 of the Light poles had cardboard signs beneath them…..words of encouragement! We circled up at the first light pole and completed the words of encouragement with each Pax taking the lead for an IN-CADENCE workout. We completed the set of 3 exercises at each of the 4 Light Poles before heading back to COT with 1 minute to spare:
1st Lightpole : Flutters x 15, LBC’s x 15, Shoulder Taps x 15
2nd Lightpole : Merkins x 15, Man Climbers x 15, Wide Arm Merkins x 15
3rd Lightpole Low Slow Squats x 15, Sumo Squats x 15, Lunges x 15
4th Lightpole : SSH x 15, PlankJack x 15, and finally BombJacks (OYO X 15)
COT: Reminder about Mental Health conversations and awareness! Q Source, Prayers and Praises: Closed out.
Blessed for the Opportunity to “Q” – Blessed for F3 and association with HIM!
What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!
The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.
AKAY2 led by Funhouse continues
Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk
Safe travel for all PAX going bi-coastal for Spring Break
Hootie’s Mother In Law for biopsy results that will be received today
Will – Friend of Cyclop’s M who is going into rehab
For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.
See you in the gloom,
12 days into spring, in SC, you’d think the gloom would be a perfect time for a run. Not that it wasn’t anything we couldn’t handle, but the 11 PAX that made it to Flight Plan were shocked, shocked I tell you, at the low 30’s temperature accompanied by a constant wind that seemed to come from every direction.
But we carried on with a newly modified River District route that avoids New Gray Rock since traffic has become too heavy. Down Sutton, right on Founders and over to Sterling Heights (which seems to be uphill in both directions), cross over to Harvest Pointe and loop it back the same way.
Canoli Run May 18th at St. Philip Neri – Proceeds sponsoring the Children’s Attention Home.
Rebel’s Daughter starting a new job in San Antonio
Strong F3 representation at Christina Memorial 8K and Virtual Run at Alcatraz
Hootie – Running bridge run Saturday; Dungaree Bridge Run AND A Spartan Race!
I know it was a coincidence, but the slight change in the route, brought about big challenges today. Heading back up Harvest Pointe, the wind hit us dead on. Heading out Sterling Heights was hillier than any of us remembered. But we all made it back. We all agreed we were better for the extra effort the run required of us. So when you have those challenges in your routines, with your family or with your job, are they really worth getting upset about? Maybe just think of them as a windy/rainy day at your AO. Yeah there’s a little more effort, but those are the ones we always remember. Make sure you’re not looking back shaking your head because all you could do was mumble chatter, but you’re looking back smiling because you knew all along you could get through it.
What a great morning to get out in The Fort for a little jog around Wally World. Attendance is strong lately with all of the P200 training and the handful of (almost) only running PAX. There’s a pace and a buddy for everyone when the crowd is this size for a running workout.
Wally World – A Flight Plan original wrapping around a shopping mecca and the back road for two of Fort Mills finest learning institutions. All kinds of opportunities to modify distance and incline. So if you were well rested, take that Dave Gibson Hill. If you had too much for St. Patty’s day, easy out and back to WW entrance. It was a glorious morning to be reminded how lucky we are to have our brotherhood and inhale that late winter frosty air.
Jekyll took the lead at COT. Reminding us to support our brother Olive and The Christina Latini Memorial 8K on March 30th. Sign ups right now are lower than last year. Let’s get the word out not just to the PAX but to everyone we know. Olive has taken the worst of situations and grown it into a lasting tribute. Something that he has made easy for us to be a part of. He’s done all the heavy lifting and we can claim a little bit of pride simply by doing something we already do, run a little bit. If you can’t make the actual run in Huntersville or the virtual one set up by Change Order at Alcatraz, then still donate. You will be smiling all day after you do (Christina Latini Memorial 8K) Thanks for the reminder Jekyll
Lift up Funhouse’s brother Scott . He’s going through major life changes today; new home for himself as he starts the painful process of a divorce. He will need the strength of Sky Q so be sure to add Scott to your prayers.
Help Hootie as he travels this week. He asks that we lift his M & kids in prayer as they work through the week while he’s gone. The life work balance is hard on everyone. Supporting each PAX with fellowship and prayer will get us through.
A COT this large can be tough for me. I don’t hear well (Funhouse & Pusher excepted) and can’t wear my hearing aids while running. The sweat makes them shut down. I miss a lot of the jokes and camaraderie that goes on. But the energy that comes from the circle is real. Just like the workout, it doesn’t matter if you’re wide awake or struggled just to make it back, there’s something in there for everyone. Take these jokes, causes, praises and prayers to heart. Think about them as you go through your day. Give them the extra prayer they need or the smile/laugh to yourself they bring to your soul. And know there’s more waiting for you tomorrow when you need it all over again.
***Cobains now for the 2 PAX that I missed. You weren’t in the video and my memory “ain’t what is used to be”.
Weather was near perfect for a “Pearls on a String”- inspired workout. Dropped the disclaimer, checked for FNGs and we were off.
Circle Up for 10 of each :
Downward Dog to Honeymooner x 3
Grass Grabber/Cherry Picker (neither of which are in the F3 exercises, so I am sure this is officially called something else)
Mosey to side of the school.
Rotate 20 dips / Wall Sit – Rinse & Repeat
Run out to end of bridge and back
Stretching with :
Cat Pose (which cracked Spitz up, Big Time! Nice of him and Lug Nut to join us ! )
Mosey to light pole closest to Pleasant Rd. , Start exercises there and run to next light. As a PAX, 20 reps each, various PAX leading the count
Slow Squat (although I think it was led at a fast pace)
Wide Arm Merkins
Calf Raises (Kenyan nearly counted us to 50 on this one!)
Moroccan Night Clubs
Turn around and head back down the string of lights
Calf Raises (Seriously, we had to call off Kenyan on this one. I think he was going to 100!!! Pretty cool that we had a semi-BOM group on this one)
Wide Arm Merkins
Several exercises for 5 minutes of Mary and we ended with Airborne’s brutal hip circuit, led and strongly advocated for by Change Order!
I asked the PAX to take a look at themselves and determine where they could GROW (theme of the month), relative to one of the three F’s. Also cautioned them (& myself) against tending to one of the F’s too much, this neglecting the other 2.
Ended in COT, with multiple praise & prayers. Thank you, Short Sale for the opportunity. Always humbled to lead such a group of strong leaders. Keep doing what you’re doing and don’t forget, GIVE IT AWAY. Someone else needs it as much – or WORSE – than you did!
It was definitely a blessing to Q on one of the two clear days this February. 12 HIM were gathered in the gloom knowing only that they were destined for some leg pain. After a quick disclaimer and a cursory check for FNGs we started in on the fun.
Quickly circled up for some
Low Sloooow Squat x10
Tappy Taps x10
A quick mosey over to the south parking lot and another circle
Single leg stretch x4 (one foot planted with knee bent and six near the earth, the other straight out to the side with toes up, hold and keep the six down when transferring to the opposite foot)
Imperial Walker x20
Ray Finkles (straight leg kicks) x10 each leg
Another mosey around the east side and stopping by the bridge for a third circle
Moroccan Night Clubs x20
Monkey Humpers x10 (4 count)
Little Baby Arm Circles x10 forward and reverse (4 counts)
Monkey Squats x10 (4 count)
The monkey squats produced some noises not often heard at a moderate workout, good thing it was just the one set.
We moseyed over the bridge to the football field and, to my dismay, they had it chained up on the south end. We continued our mosey up the north end with the hope that my plans wouldn’t be foiled. When we got there, our mosey was fruitful and we lined up at the 0 yard line (end line? I don’t know, I don’t watch the fooseball!)
We counted off by threes for teams of 4 and I explained our new game to the PAX. We would be doing an “Indian run” style relay type workout that wasn’t really either. But without all the silly running slow. No, we don’t need all of that when we can be exercising in place!
1. At the end line, everyone would begin doing the chosen exercise for that circuit.
2. The first PAX would high tail it for the 10 yard line, stop, and engage in the exercise in place
3. The next PAX would run to the next available 10 yard mark, stop, and engage
5. The last PAX would then run past the PAX holding the 10 yard mark, giving him a little shoulder tap, and then proceed to the next open 10 yard mark and engage.
6. The first PAX, being on the 10, would then run past everyone, tapping the first PAX on the way, stopping at the next open 10 yard mark
8. Everyone who ended up on the other end line would engage in the exercise while they wait for the remaining PAX to filter in.
9. Same thing, back to the other side.
10. 10 count and go back to #1!!!
We performed all five exercise below when my “0555” (get back to COT) alarm went off. Every stop was AMRAP
1. Al Gore (that’s right, just hold that nice, deep stance)
3. Gorilla humpers (wide stance monkey humpers!)
4. Calf raises
5. Imperial Stormkickers (straight leg kicks across the body)
Mosey back to COT and Mary until the six was in with
Window Wipers x10
Six was in, but we had time left for about 15 seconds of leg lifts before the alarm went off
We stood up and YHC shared a bit about what is on my heart when I think of the February word, “Live”. We constantly hear about the tragedy, specifically with children, when people put themselves front and center and children fall into neglect and mistreatment. Good people can, and must, pick up the slack (though “slack” is far too weak a word), but if we can demonstrate living 3rd to those around us, maybe (and I didn’t articulate this well this morning) it will begin to rub off on others.
Then shared Proverbs 11:25, which has been a focus of YHC since his formative teens, “The liberal soul shall be made fat: and he that watereth shall be watered also himself.” (I replaced “water” with “refresh”, which is how I remembered it. In my mind this all ties in well enough to go on for another 8000 words, but for now, let’s live 3rd in a way that shows overt honor and virtue that is attainable.
Announcements about all the k’s people are going to be running (read your newsletter).
Asked for prayer requests and they were given. Closed with a prayer by YHC and fist bumps all around.
The Workout! 16 Boot Campers and 2 Runners
After a lengthy disclaimer, we began the workout with a warm up –
Mosey across 160 and down to McAllisters. Here we took a break to talk about committing to a word of the year!
With partner run up stairs, across top of building, back down stairs and execute
Same running pattern with
A wee bit of stretching with a mosey back to COT. This was perhaps a bit more than a “moderate,” but the admonition to moderate was liberally announced. Good work by all and I think Maximus had worked up a sweat by close.
11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.
Welcome, Intro, Disclaimer, Mosey
Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach
Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)
Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins
Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC
Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD
Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH
Than you Hootie for the opportunity to lead
Looks like we made it,
0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.
Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.
YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.
0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.
Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!
0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes
Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs
Line up in 6 lines, each line goes to a cone and each cone has exercise on it
3 rounds of above, 5 reps, then 10 reps, then 15 reps
The mumble chatter was classic and the fellowship as always enjoyable
Handoff to Maximus
Mosey to back of School and line up in 6 lines for Pain Platoon
Mosey to front of school for COT:
Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!
YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.
If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX
It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.
It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.
MAXIMUS is the new NANTAN of The Fort!
I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.
I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.
Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!
BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.