Tag: Long Duck

Constant Movement at Colosseum

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Welcome and Disclaimer
10 start/ 10 finish
Mosey and do a lil warmup (SSH, IWs, Cherry pickers, Mtn Climbers, Plank Jacks, 6 inch hold)
Mosey to the starting lightpole
5 poles- start with 5 burpees/10 merkins/15 squats lunge to next light pole repeat exercise than bear crawl to next light pole repeat sequence until you arrive at last pole. When 6 in we mosey down the road to rip rap pile, 3 sets 10 reps of following exercises chest press, curls, overhead press. We than run to top of hill at 80%. and back.
Indian run to school, balls to wall 30 seconds come down 5 merkins, 10 squats, 15 LBCs repeat Xs 3. Mosey to COT 20 flutter kicks and 10 grave diggers each side. COT…
Announcements- Dam 2 Dam relay fundraising.
Prayers

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Prayers Against Our Ego

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Mosey behind school > Warm Up

Line Up on BBall Court baseline > Suicide sprints and plank/mountain climbers, 25 in cadence; total of 3 sets

God, make me strong to overcome the desire to be wise and to be thought of as wise by others that are as ignorant as myself. I turn from my wisdom as well as from my folly and follow You, the wisdom of God and the power of God.

Mosey to Parking Lot in front of school > Burpees up downs (football practice style…chop them feet, drop when I say to), plank jacks & seal jacks; 20 in cadence; total of 3 sets

Divine Father, I pray that You protect me from the subtle traps of the ego,
Guard me against temptations of self importance,
Cultivate humility within me,
Give me the strength to battle my ego,
Bless me with the ability to love,
Give me the courage to live in constant surrender to your will
Love me, guard me, guide me and protect me always.

Mosey to BBall Court behind school > Bomb jacks x 20, and Merkins, Diamonds & Wides 5 to 10 in cadence; total of 3 sets

LUKE 18 – The Pharisee and the Tax Collector 9 [Jesus] also told this parable to some who trusted in themselves that they were righteous, and treated others with contempt: 10 “Two men went up into the temple to pray, one a Pharisee and the other a tax collector. 11 The Pharisee, standing by himself, prayed thus: ‘God, I thank you that I am not like other men, extortioners, unjust, adulterers, or even like this tax collector. 12 I fast twice a week; I give tithes of all that I get.’ 13 But the tax collector, standing far off, would not even lift up his eyes to heaven, but l beat his breast, saying, ‘God, be merciful to me, a sinner!’ 14 I tell you, [the tax collector] went down to his house justified, rather than the [Pharisee]. For everyone who exalts himself will be humbled, but the one who humbles himself will be exalted.”

5. Mary

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Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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Colosseum Backblast

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Warmup: Shady

QIC: Zima

25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.

Shady did a 5 min warmup

Station 1: Burpee Suicides 5-10-15 reps (no foreplay @Jekyll)

Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school

Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks @Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.

Mosey to Elementary School Car Loop

Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)

I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.

Announcements: Read the Newsletter

Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away

Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.

Zima Out!

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Dam to Damn Bar 10K 2022

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Hey Fort pax: the best damn 10k race is returning for 2022!

When: Saturday, January 29th, 2022 with official start times TBD

Where: Race start is at Catawba River Access (Fort Mill Dam), and ends at Amor Artis Brewing on Main St. Fort Mill.

Who: any/all F3 Pax, FiA crew, and the general public can participate in this race.  Number of entrants this year increases to 250!

Why do this race:

  • Proceeds go to three great (and local) charities:
    1. 809 Foundation: honoring Detective Doty by providing assistance in: substance abuse prevention and treatment; youth mentoring; and community unity.
    2. Hometown Heroes
    3. Foundation for Fort Mill Schools
  • A great warm up to the Dam2Dam race,
  • One free beer per participant and fellowship/fun times will be had post-race at Armor Artis!
  • One free tee shirt (cut off date is Jan 3rd 2022)

Cost: Early bird registration is $40, and increases to $45 on Dec 31st 2021

Sign up at: www.d2db10k.com <-Easier this year since you can pay here too!

…remember you’ll get one beer and a tee shirt is included!

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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EDM at The Hive

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14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.

YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those  at that trendy corporate office…there’s no way sitting in those is comfortable).

T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.

Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back

Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total

Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)

Suitcase carry
4 burpees
Suitcase carry back

Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)

Suitcase carry
5 burpees
Suitcase carry back

Set 3:
Snatch (5 each side)
Goblet Squat (5 total)

Suitcase carry
3 burpees
Suitcase carry back

Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set

Some seated yoga stretches

Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame

NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.

Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.

Also I struggled with numbers while tweeting this morning.

—
Band Camp dismissed

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Birthdays within the Colosseum

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Good morning. After the joy (not happiness) of yesterday’s 20yr 9/11 remembrance workout, I recognized the need to have a co-Q for my Q today at The Colosseum. After all, we’re celebrating two birthday’s, DaVinci’s & mine, I was sore and not sure what I had in the tank, but mostly because I want to share the opportunity with a brother. Fortunately, Punch List obliged my request.

Here’s what happened:

Mosey to the back lot (basketball courts).
51 + 1 SSH for DaVinci
41 Mountain Climbers
6 or so Wind Mills
41 LBC’s oyo

Mosey to the lot further in the back with the short wall and line up on the white line.
Run to the wall, 20 Muscle Ups then 10 Over & Backs which is quite literally, jumping over the wall and jumping back over. Do this 10 total times then plank at the white line for the 6.

41 American Hammers (of course) with a stop after 31 to catch a breather and ensure proper form for the final 10 reps.

Hand off to Punch List

Head back to the left side of the basketball court for multiple sets of Suicides.
5 Butterfly Sit-Ups
Run to the foul line and back
5 Butterfly Sit-Ups
Half court and back
5 Butterfly Sit-Ups
Opposing foul line and back
5 Butterfly Sit-Ups
Opposing base line and back

Repeat the same lines but now, perform 10 Prisoner Squats (w/ a jump).

Then, repeat it with 10 Hand-Release Merkins.

Then, repeat that with 5 Burpees (put the nail in the coffin on this one).

Lastly, for the finisher. Bear crawl suicide with a Merkin at each turn around.

Yeah, that was a great idea, enough of that nonsense…hand it back to Maximus.

For the final minutes, we made our way to the light post at the bottom of the hill going up the back road.
Run to the next light post, perform 4 Spiderman Merkins + 1 Burpee.
Run to the next light post, do the same.
Continue until 0555 then make our way back to COT.

Plank for the final 60 seconds with some intentional thinking for the last 30sec.

Thank you for the Happy Birthday wishes but more importantly, your presence.

DaVinci, I love sharing this day with you.

Punch List, thank you again.

Until next time,
Maximus

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Remember the 13

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Today at the Armory, we spent 45 minutes in an attempt to remember and honor the 13 Service Members who paid the ultimate sacrifice last Thursday, August 26, 2021 in Kabul Afghanistan. While they are not the only ones lost or affected by this last 20 years of service, they are the most recent.
We had 25 PAX (1 FNG) in attendance and a number of shovel flags.

Operation Freedom’s Sentinel: This is the operation involving U.S. forces serving in Afghanistan in/around Hamid Karzai International Airport in Kabul, Afghanistan in an effort to evacuate U.S. citizens and those that have supported U.S. forces over the last 20 years.

Around 6pm local time, on Thursday, August 26, 2021, a suicide bomber walked into a crowd and detonated the vest.

13: U.S. Service Members were killed in the blast

170: Estimated number of Afghan civilians killed in the blast

15: U.S. Service Members injured

200: Estimated number of Afghan civilians injured in the blast

Regardless of your opinion of the events leading up to and surrounding this attack, our U.S. Military is a volunteer force aware of the risks they face.

Today, we will honor and remember those 13 U.S. Service Members who paid the ultimate price last Thursday.

Marine Corps
Sgt Johanny Rosario Pichardo, 25, of Lawrence, Massachusetts, assigned to the 5th Marine Expeditionary Brigade, Naval Support Activity Bahrain.
Sgt. Nicole L. Gee, 23, of Sacramento, California, assigned to the Combat Logistics Battalion 24, 24th Marine Expeditionary Unit, II Marine Expeditionary Force out of Camp Lejeune, NC.
Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah. He was 0369, an Infantry Unit Leader assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Hunter Lopez, 22, of Indio California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Daegan W. Page, 23, of Omaha, Nebraska. He was an Infantry Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Humberto A. Sanchez, 22, of Logansport, Indiana. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal David L. Espinoza, 20, of Rio Bravo, Texas. He was a Infantry Rifleman, 2nd Battalion, 1st Marine Regiment.
Lance Corporal Jared M. Schmitz, 20, of St. Charles, Missouri. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Rylee J. McCollum, 20, of Jackson, Wyoming. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Dylan R. Merola, 20, of Rancho Cucamonga, California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Kareem M. Nikoui, 20, of Norco, California was assigned to the 2nd Battalion, 1st Marine Regiment.

Navy
Navy Corpsman Maxton W. Soviak, 22, of Berlin Heights, Ohio. He was a medic assigned to the 1st Marine Regiment, 1st Marine Division, Camp Pendleton, California.

Army
Staff Sgt. Ryan C. Knauss, 23, of Corryton, Tennessee. He was assigned to the 9th Psychological Operations Battalion in Ft. Bragg, NC.

Source: Military Times & Taskandpurpose.com

The Thang:
Plank while we listened to the list of names, ranks, assignments of the fallen.

13 Burpees
13 SSH

Mosey the estimated .1mi that we’d do before each of the 13 exercises
13 Upright Rows

Mosey
13 Lunges (ea leg)

Mosey
13 Staggered Merkins (13 with the right hand on the bell then flapjack)

Mosey
13 KB Swings

Mosey
13 Squats

Mosey
13 Leg Lifts

Mosey
13 Lawnmower Pulls

Mosey
13 Curls each arm or 26 two-handed curls

Mosey
13 Box Cutters

Mosey
13 Flutters w/ Press

Mosey
13 Overhead, single-arm press

Mosey
13 Side Lunges (ea leg)

Mosey
13 Merkins

We had a few minutes at the end:

Flutter Kicks w/ Press
American Hammers
We then reread the names.

SYITG
Maximus

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Remember the Simple Joys in Life and Smile

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Today was my first Q since my dad passed away two weeks ago.  I wanted to plan the workout to celebrate his life and accomplishments, but I had a hard time putting it on paper.  We had some late arrivals so the disclaimer was brief.  We moseyed to the elementary school parking lot for warm-ups (SSHs, Windmills, Imperial Walkers, Plank Stretches, Mountain Climbers, Peter Parkers, and Parker Peter).

After warm-ups, I spoke about my dad’s adventure climbing the pyramids in Egypt.  I remember reading about the pyramids as a kid and my dad telling me, “I’ve been there.”  Since there are no pyramids in the area (although there is a building that looks like one in Regent Park), we ran up Dave Gibson Blvd to the bank parking lot to simulate the climbing of the pyramid.  Next, we ran over to the Cycle Bar.  I mentioned that my dad was a builder.  He started at a very young age, became a foreman for the building of several skyscrapers in Boston.  He wanted his family to grow up outside the city so we moved to Martha’s Vineyard.  He started his construction business during a tough economic cycle. He pushed through and built many houses on the island.  Back to the workout, I called this segment, “The Builder”.  Starting at the Cycle Bar, we started with 5 merkins, ran to the other end, and 5 squats.  We continued to weave back and forth through the parking lot adding 5 reps at each pass.  At the last row, we work finished with 30 reps.

My dad enjoyed exercising, especially running.  He did not start actively running until his mid 40s.  He coordinated several road races to raise money for different causes.  He also enjoyed the competition of running with his friends and racing to the finish line..Sound familiar?  As a group, we ran around the parking lot, it was good to see the Pax racing each other to the finish line.  Next, we moseyed back to the bank parking lot for some Ab exercises.  Later in life, my dad attended Jujutsu classes and use to talk to me about how important it is to exercise your core.

Finishing up the workout, we ran back down to the school and did a burpee builder at each light pole (28 in Total). My dad was a tough guy.  Forearms like Popeye and swung a hammer like John Henry.  In January, my sister and I came across a Christmas card from one of my dad’s running buddies.  Inside the card it said “You’re my best friend.”  We both laughed at it thinking it was funny for a grown man to write this, but they had developed a bond over the years to be best friends.  I can speak from experience that it is easy to not to talk about your “feelings” and “problems” and chalk it up to being tough and your ability to handle things yourself.   Having a group of men you can count on, to be there when you need them just as important as physical exercise.

 

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