Tag: Kaiser

Post-turkey day accountability

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9 PAX converged on The Varsity for a post-Thanksgiving session of brogan with Sasquatch, a boot camp with YHC or a ruck/run option.  Harry Caray was prepared to lead the run but after no runners showed, he joined us for boot camp.  3 ruckers – Cake Boss, Wegmans & Body Wash – departed for the gloom and YHC announced us off with disclaimers, assumption of risk and advice to tread smartly and modify as needed.  Off we moseyed to the stadium.  Here what happened:

One 1/4 mile lap around the field and a left turn into the South end zone for a little COP – we didn’t need as much here due to the broga session that took place prior.  Nonethless, a combination of windmills, SSH’s, burpees, merkins, imperial walkers, etc.  moved us to the main event.  We moseyed to the North end zone and began at the goal line.

The number of exercises corresponded to each yard line and after each exercise was completed, the method of transportation to and from each 10 yard line back to the North Goal Line varied (NUR’s, moseys, 75% run, 100% all out run, etc.).

North 10 yard line – 10 burpees OYO

North 20 yard line – 20 Hand release merkins OYO

North 30 yard line – 30 double count American Hammers in cadence

North 40 yard line – 40 double count shoulder taps in the plank position and in cadence

Mid field – The 50 – 50 double count overheads claps in candence

South 40 yard line – 40 double count side straddle hops in cadence

South 30 yard line – 30 double count mountain climbers in cadence.  We stopped at 15, halfway through to throw in 3 burpees……..just because.

South 20 yard line – 20 single count marking OYO

South 10 yard line – 10 burpees OYO

South end zone – 10 double count LBC’s and 10 double count flutters in cadence

We then moseyed to the parking lot for the four corner light pole 10-20-30 round – we got through 3 of 4 corners before 0559 was upon us

Pole 1 – 10 H/R merkins, 20 lunges, 30 SSH’s

Pole 2 – 10 diamond merkins, 20 double count American Hammers, 30 squats

Pole 3  – 10 kracken burpees (crowd favorite), 20 jump squats, 30 single count LBC’s

A quick mosey to COT left us 45 seconds for a few varying angels of the protractor and then time was called at 0600.

Announcements – Read your newsletter.

Prayers and praises were offered up and YHC reminded the PAX that even on days not labeled Thanksgiving, we should strive to be examples of thankfulness and gratitude each day.

It is always an honor to be called upon to lead the PAX.  My thanks to Splinter for the call to the bullpen and helping keep YHC accountable on a morning where sleeping in would have been a really easy thing to do.

You never know who needs you to show, besides yourself.  Keep posting and being the example to others that our world needs so much.

Until next time…….

Cyclops

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Are You Committed?

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YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

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Shield Lock 2020.1

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Bobber and YHC were tossing around an idea of doing a Shield Lock focused month at his AO over the Summer – and we were finally able to land on the month of November. Today was part one of YHC’s shield lock taking over Block Party for the month to discuss the SL and inflict pain.

So, what is a Shield Lock (SL)? 

If you click the link above, you’ll read about it in a manner much better articulated than YHC could. A Shield Lock is a metaphor of men who “lock shields” together to form a stronger barrier against those powers actively trying to bring us back to sad clown status. If you’ve seen the movie 300, you’ve seen a Shield Lock (Phalanx) in action and how effective it can be against an attacking force.

YHC led with a quick message about the SL being a group of 3-5 men with a common goal of getting better. YHC highlighted the three P’s (3P) of the SL being Proximate, Purposeful, and Periodic. Two of YHC’s SL were in attendance this morning, World Wide Leader (WWL) and Wegmans.

With that, we moseyed to the spot of our first iteration. Today’s Weinke was designed to focus on the ups/downs and how the men to your left and right can motivate you through the differing paces of life.

 

Proximate

“Proximity requires physical nearness. The Shield Lock will not function if its Members are geographically disparate. While men no longer literally interlock their shields to fight, the metaphorical battle still requires physical contact. Teams are founded upon Trust , and Trust waxes and wanes in direct proportion to physical distance. Trust is hard to build and maintain, and the farther away another man is the harder it is to Trust him.”

 

Slow/Pulse Circuit

Low Slow Squats x 20

Hold 60 Seconds at end of last squat

Pulse 20 times

Recover

Forward Lunges x 15 (one side at a time)

Hold 60 Seconds at end of last lunge 

Pulse 20 times

Flap Jack

Recover

PAX get into Forward Leaning Rest Position – 

Merkins x 10 IC

Plank Hold – 30 Seconds

Lift one leg at a time, pulse 20 times up and down

Recover

Mosey to Upper Pike Lot

 

Purposeful

“By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club.”

WWL is a man of discipline. So much so that every evening at promptly 8:34 a text comes through from him highlighting four items, as a daily AAR.

  1. Daily Weight
  2. Daily Red Pill (DRP)
  3. Completion of our SL Bible Plan
  4. One extracurricular activity to better one’s self (reading a book, spending time with M/2.0, community service, etc).

This purposeful communication allows YHC to better fight the Flux and stay out of the valleys that are inevitable, and to return the favor to WWL and other members of the SL when they are down in valleys.

 

Build Up/Bearpee Circuit 

1:4-10:40

8 CT Body Builders:Bear Crawls

Many breaks were taken during this iteration, as it sucked terribly. During one of said breaks, YHC took time to talk about a hero (or anti hero, if you so perceive it) in the Bible – Samson. He was a man of great strength but he had many weaknesses. Instead of surrounding himself with strong, like minded men, he decided to take the solo path and “do it himself.” On many occasions, he made decisions that were unbecoming of his path as a Nazarite, and it led to his ultimate destruction. Ultimately Samson came back to God and was given strength to perform one more time for God’s glory – but YHC regularly wonders how Samson would have ended up if he had solid counsel and strong men to his left and right.

 

Now, my man Wegmans has it all going on in the SL. He uses a perfect combination of sass and positive language to really drive home a point of when YHC is veering off the Path. A true linguistic HIM that doesn’t let you give a BS answer when push comes to shove. He is not bashful in his correction of YHC and others in the SL. Every man needs someone to speak to them like this from time to time – especially in a horizontal relationship such as the SL.

 

Periodic

“Periodic is the final element of the 3P. The Shield Lock must come together periodically to be Effective. For the HIM, this is a form of preventive maintenance. The Amateur waits until the needle is on empty before he stops for gas, but the Pro fills his tank periodically–regardless of where his needle is pointing at any given moment. By meeting periodically, the Members of the Shield Lock recognize each other’s incipient valleys and proactively initiate the fight against the Flux as a Team. In this way, the Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team.”

Every Tuesday at 0445, YHC’s SL comes together for an hour ruck followed by an additional DRP to strengthen one another. We takes turns switching out who Q’s.

 

Fast/Hill DORA Circuit

Because what good is a message about the Shield Lock without some DORA?

Partner up, P1 runs down Massey St Hill and back while P2 works on reps of:

100/200/300

CDD’s/Curb Dips/Seal Jacks

Head back to COT.

 

What has my SL done for me?

It has kept me away from bad habits, kept my head up in challenging times, it has allowed me to tap into wisdom that I would have otherwise been blind to if I were doing this thing alone. It has stretched and challenged me to be a better man. It has given me life long friends. 

At the end of the work out, YHC asked by show of hands who was in a Shield Lock. About 75% of the PAX raised their hands. Good.

If you’re not in a SL, look to your left and your right. Who do you post with regularly? Who’s in a similar stage of life? It doesn’t have to be some magical connection reminiscent of a Hallmark movie. We are men who (for the most part) all have the same struggles. This is important. Take the step!

 

Dirty Harry and Repeat are the other two in YHC’s shield lock. They could not be in attendance due to illness today, but they have impacted YHC in many ways.

DH is the kind of friend who will do dumb things with you because you want to do them. By dumb, YHC means ridiculous GORUCK training and marathon rucks – for fun. He has impacted YHC in many ways beyond taking a DRP, as he has served our country and he proudly serves his M and 2.0’s above all others.

Repeat is the quiet one in the group, but he has stepped up when hitting the peaks to pull YHC out of the valleys. He is a solid member of the group and has walked alongside YHC recently in life challenges that we both are facing. YHC is happy to have him in the group.

 

Announcements

FiA LKW Marathon this weekend – hit up Slow Jamz for more info!

Fort Mill Golf Tournament Dec 12 – hit up Stang for more info.

Christmas Party up and coming. 

Read your newsletter.

Prayers/Praise

Rebel’s 2.0 is 23 today! 

Praise for YHC’s Shield Lock

Prayers for our country.

Prayers for One Niner looking for a job. 

 

Bobber – thank you for tapping our SL to lead on such an important topic. We men cannot do this alone.

Punch List out.

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Pavement Of Pain

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Was asked by Shield to Q Honey Badger so i said why not. This was my first Q here and i know a beatdown is required so i found a great ass kicker in the famed “book”.

The workout I choose was in honor of a local young soldier Specialist Javian “JAY” Sullivan. He was from the Fort Mill area and is survived by his wife and his 3 year old daughter at that time. He  died in a non-combat accident on 01/8/2018 at 24 years of age. Jay was a communications support specialist.

Heres the appetizer before the main course was served

18 Minute AMRAP

24 reps represents his age and 3 burpees represents his daughters age

24 pullups/3 burpees

24 inchworm merkins/3 burpees

24 squats/3 burpees

Main Course- Pavement of Pain

Life expectancy of men is 76 years of age. Jay passed away at 24 so he lost 52 years of his life. So 52 reps is the count for each exercise below.

52 Hand Release Merkins/run down hill then nur back up

52 Jump Squats/run down nur back

52 Knees To Elbows On Pullup Bar/run down nur back

52 Alternate Lunges/run down nur back

52 Burpees/run down nur back

52 Leg Lifts/run down nur back

Thanks Shield for the opportunity to Q,

Stang Does More Than Run Trails

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Hero Workout for PFC Jacob Hancher “Hightower”

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Monday we sadly added a new Hero to our workout.  PFC Jacob Hancher was known to F3 Grand Strand as “Hightower”

Jacob William Hancher, 23, passed away October 03, 2020 in Myrtle Beach, SC while serving in the line of duty with the Myrtle Beach Police Department.  He was born July 24, 1997 in Silver Spring, MD.

Jacob graduated from Thomas Stone High School in Waldorf, MD in 2015 and attended Horry Georgetown Technical College in Conway, SC.  He began his career with the Myrtle Beach Police Department in 2015 as a Community Service Officer and became a Myrtle Beach Police Officer in January 2020.  Prior to moving to Myrtle Beach, he was a member of the Waldorf Volunteer Fire Department, Fire Station 3 from 2014 to 2015.  After moving to Myrtle Beach, he became a member of the Horry County Fire Rescue, Station 45.  He was also an Eagle Scout, Troop 417 in Waldorf, MD

Shield and I created this workout in honor of Hightower.  We wanted to incorporate his age, End of Watch date, and his badge number (374).

We did 9 rounds of 10/3/20 run 400 meters. 10 merkins, 3 burpees, 20 big boys.  Checkout with 77 squats and 100-meter sprint.  This gets you 2.3 miles, 10/3/20 EOW, and 374 reps.

Most of us got to the last round and then the heavens let go and we got POURED on.  After 1/2 of us had finished, we ran for shelter up to the front of NaFo to get out of the rain.  From here, those who didn’t finish completed it under the awning and the rest of us took turns calling out exercises for the rest of the hour.

My phone and speaker were out in the rain too long and malfunctioned during Name-O-Rama.  So no video evidence exists.  RIP Hightower.  Thank you for your service!

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Just. Keep. Posting.

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On a crisp 48 degree morning, a similar # of pax posted for a convergence at The Fort/Milkshake to commemorate 8 yrs of pain and impact in the Gloom of Fort Mill, SC and elsewhere in York County.   The occasion drew pax from Rock Hill, Metro and Raleigh.

The Thang

Double D led a warm up with yog to the Church of God parking lot plus some Carioca

COP — Mtn Climbers, Peter Parker, Parker Peter, Monkey Humpers, SSH, Seal Jacks, Merkins

Hand off to Jekyll

Yog up the hill to the rug factory lot and a re-introduction to, yes, you guessed it  — The Board Pain!!!

See photo for the Weinke from here….or check your soreness today (Sunday) for those who were present.  A Jekyll Classic!  Heard at F3 from Redwood @Santini “I’ve been avoiding this Board for years…100 Burpees!!”

Yog back home

COT

Naked Man Moleskin

8 years…Is that a long time?  Well, the average time of degree completion for US college students is 6 years.  Only 50% of startups make it to the 5th year mark.  So, I suppose 8 years qualifies as something of a landmark.  At the same time, I don’t personally remember much about being 8 years old.  What about the 8 years from 2-10 years old?  Or maybe 10-18 years old?  Yes, I remember more…and if I had my way I’d like to forget some of those moments!

Well, I can remember quite a bit of the past 8 years.  I quite clearly remember 9.29.12…a date etched in my memory like my wedding day, my daughters’ birth dates and my birthday.

As I reflect back on 8 years of #Impact delivered by the men of F3TheFort, what really matters is 10.06.12 and 10.13.12.  You see, those were the Saturdays when pax returned to WEP for week 2 and week 3.  And FNGs posted for their own personal version of #TheLaunch.  And then Saturdays became Tuesdays, too.  And then a short time later they also became Thursdays.   In the end, what matters the most is not what happened in the past, but what happens today.  Or what will happen tomorrow when pax post to one of 30+ workouts across Fort Mill/Tega Cay or 70+ workouts across York County.

Just. Keep. Posting.  The one true constant across life is #Change.  Since 2012, I’ve moved to a different house,  nurtured two chicks out of the nest, collected a paycheck from two additional employers and traversed through a lot of ups and downs.  One of my rocks during this period has been the community of #HIMs known as F3TheFort.  You’ve been steady in your acceptance of me each time I post.  And along the way, you’ve revealed to me more and more parts of myself as you’ve revealed parts of yourself.  I know I’m all the better for it, and so is my family.  I’m pretty certain you’re better too.  And in the process our town, county and country are also better.

So, yes, we should take heart in what’s transpired over the past 8 years.  It is remarkable.  It is a blessing.  Some might call it a miracle….or miracles.  And the only way to honor this fruit and express our gratitude to God and the men who’ve contributed (past and present) is to Just. Keep. Posting.  Because if a day ever comes when no one posts…well…let’s Just. Keep. Posting.

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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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“Get ur rear in gear” workout

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What a morning to workout! Wonderful weather. Many blessings. 12 other workout warriors joined me.

Today’s workout was a “get my rear in gear” style workout. I have been struggling with injuries, lethargy and stress. Not a good mix. So thankful for opportunity to provided to me by Kaiser. First Q since early Feb 2020 that I can recall. (My memory can play tricks on me at 97, Dark Helmet.)

5:00 4 for Warm-up. We did about 18 exercises in 13 minutes.

5:13 13 Circled Up, Mumblechatter

5:14 Disclosure, sighting of an FNG, my message (Words make alive!) below shared:

From the fruit of their lips people are filled with good things, and the work of their hands brings them reward. Proverbs 12:14

The soothing tongue is a tree of life, but a perverse tongue crashes the spirit. Proverbs 15:4.

Words can heal. The tongue can be soothing and a tree of life (James 3:9),

Words are like fruit or food for us; we need them to live.

We also need words coming from the outside to affirm and validate us. We do not live by bread alone but by good words, especially those in line with God’s.

2 Questions posed to the PAX:

  1. Are you aware of the great power even your offhand words can have to bless others?
  2. How can you put this observation about how words can make alive into practice – in thought, attitude, word or deed? PAX challenged to make it happen today!

5:17-6:00

Social distanced group single file run around 1/2 of parking lot over to pull-up bars.

Session 1:

Group 1: 1 min each X 3 rounds of: Chin-ups or Pull-ups (your choice), Burpees, Dead Hang, The Hill

Group 2: Burpee broad jump to stop sign then into 10 Peter Pointers, then run back to start; Sprint to stop sign then into 10 Peter Pointers, then run back to start; Bearcrawl to stop sign, then into 10 Peter Pointers, then run back to start; repeat until Group 1 is completed

Session 2:

50 good form reps of each, any order you want:

Plyomerkins

Split squat jumps (knee touching down, 50 each side)

Thumbs up merkins

Flying Squirrels

Session 3: 5 minute continuous abs, 1 min each exercise

Twisting Pistons

Rolling Jackknife

Scissor V-ups

LBC Crunch and Twist (both sides)

Starfish crunch

Session 4: Switched Group assignments from Session 1. One round completed each.

COT:

A few unhappy (non)smiles about the workout they just did. Thanks for the push, fellas.

A BIG PAX WELCOME TO FNG: COPPERTONE!! (Hospital name: Brandon) (He did great!)

Announcements: Shield BD bash at The Ranch 5/17/2020.

Prayers: for a specific PAX’s child, another’s brother, another’s friend challenged with marital difficulties and the hope of opening up to other’s.

My prayer for all PAX: from today’s subtheme: Your words can make alive!

Lord, each of us has a host of people around us who are eager for, and

desirous of, words of blessing and affirmation from us. We are often too

distracted to deliberately praise and appreciate people every day. We earnestly

pray for you to find us ways to say to others, “Well done good and faithful

servant.” (Matt 25:23) Amen.

 

 

 

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Pick your Poison

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After yesterday’s IRONPAX ordeal, it was my intention to have a moderate workout planned for the Pax in attendance.

The warmup was a quick mosey around the NaFo parking lot followed by windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers.

The main event was a pick your poison routine:

125 SSH AND MERKINS

100 SQUATS AND MOUNTAIN CLIMBERS

75 BOMB JACKS AND BIGBOY SITUPS

50 PULLUPS AND KNEES TO CHEST

After each exercise we ran down to the hill and back.

We were in round 2 when time ran out and we finished with COT.

Thanks Kaiser 😊

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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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