Tag: Jekyll

Track Magic at Laces Out

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You put out one promotional tweet that pokes a little fun at our southern racing heritage and its crickets.  Well not actual crickets but lets just say that a tweet I put out highlighting #HIM Cornerstone went viral.  Lesson learned…I have to help other people with humor deficiencies.

5 posted- not sure it was Dungaree in full sweats and toboggan cold, but there indeed was a chill.  Disclaimed and off we went.

3 laps of mosey warm ups then a round robin of stretching exercises.

The Thang:

Ladder Speed work

  • Run 1 lap (400m) at 5k pace; run 1 recovery lap
  • Run 2 lap (800m) at 5k pace; run 1 recovery lap
  • Run 3 lap (1200m) at 5k pace; run 1 recovery lap
  • Run 4 lap (1600m) at 5k pace, run 1 recovery lap
  • Run 3 lap (1200m) at 5k pace, run 1 recovery lap
  • Run 2 lap (800m) at 5k pace, run 1 recovery lap
  • Run 1 lap (400m) at 5k pace, run 1 recovery lap

Total mileage 5.75 miles + warm ups and any extra.

Naked Man Moleskin

Great to Dungaree at his first Laces Out.  Well done to all

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4×4 Fun

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I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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Respectable Q at Alcatraz

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A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt.  Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey.

COP – SSH, Hillbilly walker, Low Slow Squat, Mountain Climber, CDD, Peter Parkers, Downward to Honeymooner(x3) – Mosey to the Pull up bars

At the Pull up bars I shared how we would spend the rest of my allotted time- A few rounds of Cindy Round 1 – run to the bottom of the terrible hill then back to the pull-up bars for  5 pull-ups, 10 Merkins, 15 Dips, 20 4 count flutters.  Round 2 – Run around the park same workout. Round 3 back to the bottom of the hill and same workout.  After 3 rounds we were all sufficiently smoked and ready for Bolt to take over.

Bolt had mercy on us and we walked  back to the parking lot where he gave his instructions.  4 stations around the park Station 1 paver curls and 5 Burpees, Station 2 Jump Squats and 5 Burpees, Station 3 Bombjacks 5 Burpees, Station 4 10 Burpees, sprint back to Station 1.  Rinse and Repeat.  With the remaining time we circled up for some interesting and challenging ab work as only Bolt could bring.

To COT – Prayers requested and given.  A great morning, and a great group of PAX

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Burpee Bonanza

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It was a beautiful 60 degrees Fahrenheit (15 degrees Celsius for the Canadian viewers) at the Colosseum this morning as 10 PAX decided to show up and get right. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the front of the school followed by some toy soldiers and butt kickers to warm the legs up. We then headed over to the back of the school by the half wall for warmups.

Warmup:

  • 20 Side Straddle Hops
  • 10 Cherry Pickers
  • 10 Low Slow Squats With Air Hump (Aka Fun House Special / Aka 3 Amigos). Demo compliments of Fun House.
  • 10 Merkins
  • 10 Moroccan Night Clubs

We headed over to the half wall for some YouTube classics.

  • 10 Muscle Ups
  • 10 Wall Mountain Climbers
  • 10 Muscle Ups
  • 10 Wall Mountain Climbers

Moseyed over to the basketball courts for some cone work. Cones were setup with the same yard markers as a football field including the end zone. There were 11 cones each 10 yards apart.

Before we got started we briefly discussed the Q source purposefulness topic this week.

To live right a man has an ultimate purpose in mind.

To live right requires self-sacrifice.

Living right helps a man to stay right.

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

Since we were in the spirit of football in May, we continued the theme and did some lineman drills. We did 20 yard intervals of partner bull rushing (110 yards down the field and 110 yards back).

We line up for suicides. 50 yards and back. 110 yards and back.

Circled up for six minutes of Mary, then headed back to COT for prayers and praises.

JWow

 

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3 PAX, 1 Route

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3 PAX.  1 Route. Warm early morning for a run.  Spring is gone.  It is now summer.

There are times when posting to an AO that big numbers mean big impact.  Here to tell you that impact knows no such constraint.  Running gives the opportunity for real discussion and relationship building.  And if you run with the same guys enough, you will get sharpened, wiser, tougher, humbled, confronted and better.  Today’s run was the epitome of an “impact run”.   Negative splits and deep convo, made for a 5.3 miler feel like a walk in the park.  Yet again, F3 is more than a workout!

 

Funhouse (proxy for Gecko)…. someone had to write it…..

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A cat, a cow and a 7 minute mile

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Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

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Colosseum 4/9/18

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Perfect Gloom morning for a great beatdown at The Colosseum.  Rock Hill region looks to be partnering with The Fort this month by crossing the river.  Welcome back Reborn and Walker.

Disclaimer disclaimed and off we went.

Couple of laps around the car line with shuffles, kareoke and power skips (you’re welcome WWL) before settling in to COP.  SSH, low slow squats, Moroccan Night clubs and some plank.

Bottom of the hill we had 11’s with Merkins at bottom and squats at top.  Backward run up hill.  Walker, the 57 year old phenom with guns of steel, probably buns too was out front and getting pushed hard from Funhouse.  AYE!

Quick word on Mammon- A man’s work is essential.  It allows him to be a contributing member of society(not a burden) and provide for his family.  However, in our relationship proximity, it is our least important.  Be mindfull when work creeps toward your bullseye supplanting, whetsone, shieldlock, shorties and M relationships.  Work is what you do, not who you are.

Anchorman took over for YHC and lead the PAX through some bench work, wall sits burpees and some Mary.  AYE, Anchorman- T-Claps.

Great to see fresh faces that follow AKA calendar.  Admiral was on fire today- well done!

AYE!

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Mile High at The Fort

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First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

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The Pillars of Pain

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The AKA Possie was in full effect at the Pantheon this morning.  The cold weather did not deter them from posting on the third consecutive day this month.  We began with a lap around the car pickup line and stopped on the side of the school for some warm-up exercises.

COP

SSH x 25

Imperial Walker x 15

Windmill x 15

Flutter x 15

Plank stretch (Honeymooner, Downward Dog)

Next, we moseyed to the front of the school near the crosswalk.  This portion of the workout was called “Pillars of Pain”. Not a lot of running, just a lot of pain.

First exercise:  Plank shuffle with 10 merkins at each pillar, jog back to the starting line

Second exercise:  Plank shuffle with 10 dips at each pillar, jog back to the starting line

Big lap around soccer field

Third exercise:  Lunge walk with 10 squats at every other pillar, jog back to the starting line

Fourth exercise:  Burpee broad jump to the end of the building, jog back to starting line

Fifth exercise:  Crab walk with 10 LBCs at each pillar, jog back to COT

 

Announcements:

S2S – Jekyll on Q

Q Source

 

Prayers:

Marriages

Injured Pax

 

 

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