Tag: Kermit

Golfin at the Pond

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The Q “came in hot” to the AO and thanks to Backdraft the Pledge of Allegiance was completed.

THE THANG: Run to FMGC.

At each green:
5 Burpees
10 Merkins
15 Squats
20 Mtn Climbers

Back to COT

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GORUCK 101

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After a SL pre-ruck, YHC was 1 minute late to start… No worries – this isn’t a GORUCK event, so no punishment, right? The plan today was to teach a few lessons about GORUCK events… and how to properly train.

We got the sandbags out of the truck and proceeded to the shovel flag location. Drop the sandbags, disclaim to the PAX, move.

Coupon Ruck 1 – all PAX who have not participated in a GORUCK event grab a sandbag and file in columns of two. Need to work on that two columns thing… the Cadre wouldn’t have what we were doing… halfway to destination have PAX swap coupons.

Iteration 1: 10 minute EMOM
20 Reps EMOM, repeat twice.
Ruck Squats
Ruck Merkins
Ruck Lunges
Ruck Sit-Ups
Ruck Bent Over Rows

Quick hit about events – it’s not the smoke sessions you need to worry about… it’s the time under weight and the miles. That’s where the bulk of your training should be. Also – sandbags are “comfortable.”

Coupon Ruck 2 – Head back to start point in same fashion as before, swapping coupons halfway

Iteration 2: 10 (really 9…) Minute AMRAP
10 Reps Each, in Order, Repeating As Many Rounds As Possible
Ruck Cleans
Ruck OH Press
Ruck Back Squat
Ruck Good Morning

Finished up just before 0600. Low squats to talk NMM.

NMM:
YHC is in the midst of infant #5. And I thought I’d have learned it all by now… wrong. What I have learned is that everything is just a phase… don’t miss it. Seriously. Don’t miss it. Because you will. Whatever season you’re in – cherish it. As the great philosopher Darius Rucker once said: “It won’t be like this for long.”

Thanks Tinsel for the opportunity.

Punch List Out

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Endless streams of Omaha at BlockParty

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The freshness of downtown Fort Mills morning dew and mumble chatter was in the air.

An immediate Omaha was necessary, best way to do that is by running aimlessly while thinking of your next move.

Ran up the hill to the parking lot, quick fake out then continued moseying to WEP parking lot.

(WARMUP)

promised we will warm up muscle groups that we would not be using.

– MMNCs
– Peter Parker and Parker Peters
– @bandcamp like broga moves

Mosey aimlessly back up through the brick ledges where many Irkins, Derkins, Step ups, and dips have occurred in the past.

Made it to parking lot with large wall in front of pharmacy. Being stubborn or optimistic, decided to stick with the Weinke on this one but quickly modified then aborted.

THE THANG(S)

Believe this one is exicon worthy, a muscle up/toe tap Webb like exercise. The idea, 1 muscle up followed by 4 alternating toes on the wall motions increased accordingly.

Decided to break up group in half. One half start on end of parking lot and burpee broad jump to those doing the Webb. Rinse and repeat.

The mumble-chatter was growing, rightfully so, quickly abandoned mission after two rounds.

Off to the roads thinking up the next round with general direction from the weinke in tow.

Next stop, the iron cross

– start at Loom parking lot
– 25 Mike Tyson’s
– Run to 4 way stop, run up hill on Williamson st to lit parking lot
– 25 Appolo Onos (d/c in case wondering)
– Run to Fort Mill Church of God freshly paved parking lot, vandalized with chalk ( let the record show YHC did go and wash off with h2o following)
– 25 jump squats (you’re welcome battle bot)
– Run to FM town hall building (formerly comporium) on Monroe white st
– 25 merkins

Rinse and repeat

Little bit of Mary for the overachievers and COT.

MOLESKIN

The rep count was intended to enable PAX to focus on form but you can only lead a horse to water. The spring chickens gotta run, so let em run.Most got 2 rounds or almost 2 rounds with 3+ miles total.

The many leadership opportunities of Qing are invaluable, along with the ability to share a message. Discussed missionality and finding your HIZ along with helping your kids or others do the same.

It’s always a privilege to Q at The Forts premiere AO, where I have a deep gratitude for what F3 has done for YHC as my 1st AO. Thx @kermit for the nod.

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Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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Tour De Fort Parks

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WARMUP:
SSH/Cherry Pickers/Imperial Walkers/Side Shuffles/Knees to Butt/High Knees/Kareoke
THE THANG:
Mosey to Harris Street Park-25 count – Merkins, Big Boys, Sumo Squats.
Shuttles at basketball court 5x’s 10 Bobby Hurleys mid court and base line.
Mosey to Millstone Park-25 count -Carolina Dry Docks, Box Cutters, Lunges.
Mosey to Veterans Park – 25 count -Mike Tysons, American Hammers, Mountain Climbers
Mosey to Springs Global parking lot. W/ help of site Q Grinder complete Dora w/ Merkins and LBC’s.
Mosey to Pike parking lot and did wall sits until legs gave out and balls to wall last HIM standing.
Mosey back to WEP
MARY:Grinder led Jane Fonda workout.
ANNOUNCEMENTS: Highway trash pick up, Canoli Run.

COT: prayers/praises for all the MOMS

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Competitive Loops

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Warmup:

63 SSH (IC)
21 Merkins (IC)

Thang

Corner of Railroad and Academy 5 Burpees
Run to Print Shop
20 HR Merkins
20 Squats

Run Watson Street to Williamson down to the corner of Williamson and Academy
20 Flutters
20 LBC’s

Run up Academy to the Corner again for 5 more burpees.

Split up into two teams going opposite directions.

First team to complete 4 loops “wins”
This was modified down to 3 loops due to time constraints.

Got back to COT in time for 4 minute EMOM. First three minutes were 10 Burpees on the minute every minute. Last Minute was just a cool down Plank.

Thanks to Kermit for the call!

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Coach says Don’t Quit!

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The inevitable confusion of a new AO meeting in a different parking lot of a familiar place led to YHC almost being late. For those attending in the future, parking for The Coaches Box is next to the actual coaches box at the baseball field. Also known as the band practice field with the painted football field on the parking lot.

WARMUP:
Given that YHC showed up confused, it seemed like a good idea to start with a mosey toward the other two parking lots typically utilized at FMHS. As soon as we reached that lot we saw a black Jeep confusingly creeping along. After parking in a random spot, we picked up Cheddah and continued our mosey to the school entrance.

– SSH x30
– Imperial Walker x15
– Merkin x10
– “what the hell are these called, oh yeah” Moroccan Nightclubs x15
– Dips on the benches x10

THE THANG:
Most back to the band practice field.

Band practice field:
– Bear crawl to the 10 – 1 Burpee
– Crawl bear back
– Bear crawl to the 20 – 2 Burpees
– Crawl bear back
– Continue to the 50 – 5 burpees
– Crawl bear back from the 50
– Run past the 50 to the 40 – 6 burpees
– Nur back
– Continue for the whole field finishing with 10 burpees and a Nur back to the start

This took way longer than expected so the second half of the weinke was cut short.

Mosey to the pull up bars (3 rounds)
– 10 pull ups (decrease by 1 each round)
– 20 merkins (decrease by 2 each round)
– 30 American Hammers (decrease by 3 each round)

ANNOUNCEMENTS:
– Doty Run this weekend
– Cannoli run next weekend

Thank you Cyclops for the opportunity! As he said, we started the day 3-0!!!

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No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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There will be Blood

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Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.

WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.

THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.

THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.

MARY: The leaders made it back to COT and led Mary.

ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.

COT: Some local prayers, but that stays in COT.

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Soggy Balls and the Pyramid of Pain

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Raining since Wednesday but looked like forecast might improve by 0515. Weatherman wrong again. only intermittent showers but no way to stay dry this morning – everyone got soaked but wouldn’t have wanted it any other way on this morning. I failed and should have got contact info for lighthouse to get him on our slack (lives near Waxhaw).

WARMUP: Mosey around HT parking lot and circle up for IC exercises – goofballs, IWs, WMs, Cherry Pickers, low slow squats, plank/broga, Mtn Climbers

THE THANG:
Pyramid of Pain – increasing reps/reduce exercises as you go up the pyramid

25 reps each – (soggy) ball slams, upright rows, diamonds, imperial squat walkers, CDDs

run 5 laps around one row of parking spots

SSH for the 6

30 reps each – bent over rows (each arm), lunges (each leg), burpees, merkins

run 4 laps around one row of parking spots

SSH for the 6

35 reps each – curls, wide arm merkins, bomb jacks

run 3 laps around one row of parking spots

SSH for the 6

40 reps each – jump squats, overhead claps

run 2 laps around one row of parking spots

SSH for the 6

50 reps calf raises

run back to CoT

total of about 1.75 miles running

MARY: no time

ANNOUNCEMENTS:
colloseum- whetstone/blade led workouts first tuesday of each month, shieldlock led workouts second Tuesday of each month

read newsletter

COT: yup

missed you today slapshot- you would have crushed this workout. Thanks for the opportunity.

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