18 PAX gathered in for The Bubble amidst humid conditions outside a mushroom pool.
Warm-up:
SSH x51
1 Burpee
Windmill x10
2 Burpees
Merkin x10
3 Burpees
Lap
Karaoke
Some yoga
4 Burpees
The Thang: Run 1 mile to Alison Park
Al Gore to Monkey Humpers facing Sutton Rd multiple times to keep together-ish
6 Exercises for 12-reps (all in cadence):
Merkin
Low Slow Squat
Alternating Lunge
Mountain Climber
Peter Parker
Burpee
Rinse and repeat total of 144 (a gross) of reps
Run 1 mile back.
Stopping for some monkey humpers along the way to keep the group together-ish.
NMM:
There’s a lot of turmoil going on in the world. Americans (in general) have largely been spared inconveniences since WWII (maybe gas shortages in the 1970s?). In many cities, we’re being asked or required to wear masks to quell the rampant spread of COVID-19. For almost all of us, this is an inconvenience. But luckily it is only an inconvenience.
Today’s workout was certainly not convenient, with the exception of the location for some PAX. We recognize how simple workouts in the humidity makes us better. YHC is officially exhorting us to be leaders and do the inconvenient things like wearing a mask for our community’s health.
Side note:
As an FM local, I remember when Baxter was a cow pasture. Traffic is worse in town, but so much about Fort Mill is better because of the folks who moved here. I appreciate what y’all bring to our town. It is great to post with PAX from all over who are working to make themselves and our shared community better. T-Claps to y’all.
What I learned:
At The Bubble, 10 PAX doubled down posting twice today. YHC tried to keep the warm-up close for those PAX arriving late. My advice to future Qs is: DO NOT plank up in the parking lot until 6:20 or so. Unless you want to raise your heart rate from fear rather than mountain climbers as a vehicle whips into the parking lot you’re lying down in…. My mistake. Won’t happen again.
Thank you to the 11 PAX, including YHC, who showed up at Minnow Pond on this moist humid gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone.
WARMUP
We began this workout by sharing the F3 Core Principles and the F3 Disclaimer. Then at 0514 Longshanks led us in the Pledge of Allegiance.
The warmup included the following in 5-Merkins in Cadence, 20 Jump Lunges OYO (10 Each Leg), 10 Flutters in Cadence. YHC then gave the route and plan to all and we began.
THE THANG
After this everyone was pretty much warm, we began the thing. The Prelude was to head up Main St. to the corner of Academy St. and turn Rt. The route was down Academy St., Left of Withers St., Left of Tom Hall St., Left of Main St., and Left on Academy St. until we were complete with time.
YHC asked the PAX to stop at the four corners (Fort Mill Church of God, Fort Mill Town Administration, Fort Mill Animal Hospital, and Fort Mill Police Dept. parking lots) and perform the following exercises at each location:
10 Merkins, 20 Jump Lunges (10 Each Leg), 20 Flutters (Dbl. Count), and 10 Burpees.
Then we headed back to the COT where YHC shared from the heart a little.
All men did an awesome job this morning. Great work was displayed by all. Thank you again for joining YHC and Longshanks this morning.
NMM
This past Saturday there was a discussion in the Region about the current situation we are experiencing in our country. The unfortunate thing is that this current situation is not current. It is ongoing and has been since the beginning. People are different, but the issue is the same. I am not talking about the beginning of the founding of our country. I am speaking of the day Adam & Eve decided to eat of the fruit. Since that day, man has been dead, and his heart has not been right.
Ephesians 2:4-10 ‘But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ-by grace you have been saved- and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.’
Paul was speaking to the church of Ephesus and to us in the beginning of this passage concerning their state prior to salvation, and then explained their state after Christ. This passage has been resonating with YHC over the past few weeks. God has shown us mercy and given us grace through Him. And because of that we have been ‘raised up’ from the dead and seated us along with Christ at His own right hand.
What we are experiencing in our world is a display of the state of man without Christ. Without change in the heart, no change in the world can happen. Policies may be changed; reforms may occur; the world may feel different; but will it be different without the changing hearts of man? The things of this world will rust and fade away, but the things of Heaven will last forever.
My challenge to you today is to look first at your heart. Not what is around you, but what is inside you. If you are not spiritually alive, then things may appear to be changing, but they technically are not. Once you have made that heart change, you can be a part of the real change that must occur in this world. A change in the direction of where we should be heading and need to be heading. The direction of Christ.
Once you know your heart is right, then I challenge you to go out and love others as you love yourself. If you love others in this manner, you will want to serve them, and by serving them they will respect you. Show love and be blessed.
If you do not know how to make this Heart Change for yourself, please let YHC know and we can discuss further.
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
Hog & Coyote this weekend in Rock Hill. See YHC or Honeypot for info.
F3 The Fort Convergence – July 11 – Location TBD.
Cutting Grass at FM Care Center – Speak with Corruption for details.
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and YHC lifted them up.
This was the first workout at the new location of The Bubble. Moved by somewhat popular demand from the home of the temporary JWOW outdoor exercise pavilion (conveniently located on Daphne Circle) to the Baxter Mushroom pool, seven (7) PAX undertook a 6:00 AM work out effort.
Missing were the PAX that complained (sic) about the location of the JWOW Pavilion – Flat Tire, 98 Degrees, Assassin and Pusher. Odd as the mushroom pool is about a :03 minute walk. However, in all fairness, Pusher was DR and Assassin had a work call at 6:30.
After a bit of a moderate warm up, four rounds of Blimps followed by a 1/3 mile run commenced.
Round One – 5, 10, 15, 10, 10 and 10
Round Two – 5, 20, 20, 15, 15 and 15
Round Three – 5, 30, 30, 30, 30 and 30 (oops Q didn’t follow the Wienke)
Round Four – 5, 20, 20, 15, 15 and 15
Round Five – 5, 20
This completed the inaugural Bubble workout at its new home.
Week 3 of Sweep The Leg was not about to be a letdown. Apparently, 24 other PAX posted to hold me accountable in ensuring they got the return on their investment, too. Gears started this AO a few weeks ago to present the PAX with an opportunity to push themselves harder and faster than currently offered at another AO, at least on a Monday. It is so easy to come out of the gates hot but the hard work is in consistency. Hard work was what we did for 40 of the 45mins this morning which concluded with some up hills and a jail break to ensure we finished as strong as we started.
Lots and lots of headlights kept rolling into the lot and as we were about to start the disclaimer, 4 more cars rolled in. So…
Sweeper identified…check (Thank you Cake Boss)
Overview of Sweep The Leg for the rookies…check
Count off…25, are you serious?
Disclaimer…check
Warm up mosey out of the lot, L/T Len Patterson, L/T 160, L/T Dave Gibson Blvd and circle up at intersection with Ben Casey Dr.
Warm Up
Wind Mills
Imperial Walkers
Moroccan Night Clubs
5 Burpees
Overview of the pace. When I say “Get It”, it’s your fast pace or All You Got to get to the next stop. If you’re in the first wave of runners to get to the destination, we’ll be starting the exercises and doing them until the 6 got in.
Get It: To parking lot in front of GHES
Box Cutters
Dying Cockroaches
10 Burpees
Get It: End of straight way in front of the schools to the lot for Colosseum
5 Merkins
Get it: Run the GHMS drop-off loop then 1/2 the GHES loop taking us to the benches near the basketball hoops
20 Derkins
20 Dips
10 Carolina Dry Docks
Get it: Run to the end of the bus parking lot, run back, run to the end of the lot again and stop
Get it: Run up the long, never-ending bus entrance hill to just before Dam Rd and back to the start.
Mountain Climbers (keep the merlot down)
Peter Parker
Parker Peter
Get it: Run the remaining loop in front of GHES to the bottom of the hill on Dave Gibson Blvd.
5 Burpees
Get it: Run to 160, back to Patricia Ln (almost all the way back to the bottom of the hill), then back up to Ben Casey and thanks to Vuvuzela, circle up in the bank parking lot.
Merkins
Diamonds
Wide-Arm
American Hammer
Now really get it: Run down the straightaway back to COT.
Gears, I appreciate what you’re doing here. Thank You.
If anyone is still reading this, please wear black on Wednesday but something reflective if you’re running.
19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills. We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs). Longshanks led The Pledge and then the fun began.
The Thang
Hills, hills and more hills — that was the recipe for the day.
Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins
Run to parking lot at WEP
Muster at bottom of hill leading to stop sign at entrance of parking lot
Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly
Muster at bottom of Stairway to Heaven
Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly
Run to large parking lot across from gun shop on Massey Street
Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly
Mosey home
COT
Naked man moleskin
Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today. It was especially sweet since it was my first Q back in The Fort in 90 days. (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)
Welcome to The Fonz! Yes, he set a new fashion standard to rival Slash’s collars. Plus, he pushed toward the front of the pax throughout. Great first time out….look forward to seeing you again. And T-claps to Pusher on the EH.
Great to have Santini in The Gloom! If you have any history with this #Redwood, then you know why it’s great to have him back. If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.
Theme for the day was hills, because they provide great training for runners. AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines). These hills in life (short, long, steep or any combination) can be strong training ground as well. Much has been said by many about the “silver linings” of lockdown life. Certainly that’s been true for me and my family. At same time, the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead. Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead. Don’t limit your review to just the fun, funny, joyful, positive experiences — the darker more challenging moments can provide training benefits too.
OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing
Longshanks came running through with a super bright headlamp.
Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.
We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.
13 was the count for minnow pond.
0514 Pledge and disclaimer
0515 take off to the FM Golf Club. Circle up for instructions.
Back 9 @ tee boxes 10 merkins, 10 squats run cart path to green 10 burpees.
Make way around the back 9. (Dark Helmet complained a lot. reminded him of his and Essos race just a few weeks earlier)
( I love making Dark Helmet complain along with the rest of the PAX) about the 4th hole we made a small adjustment to the burpees 5 at the green. keep merkins and squats the same. once finished give good push to make it back to Veterans Park by 6.
It was a lot of fun. We got better.
Announcements- Fort convergence planned for 11 July location pending. look for coms on opening all sites early June.
prayers- Bandcamps family friends and the loss of a child, JWOWW and the loss of high school friend to Covid. Tinsels son on surgery for elbow injury.
Praise for being able to get out and workout.
Backdraft out.
Disclaimer – we had an FNG so I had to cross the t’s and dot the i’s.
My goal was to play a Queen play list because my current quarantine stache is making YHC look like Freddie Mercury. We decided against the music for the sake of the residents nearby.
Warmup:
20 SSH, 10 IW/HW/Moroccan Night Clubs
Weinke:
I wore an interval timer that was set to go off every 3 minutes. Every time it sounded we did two things:
1. 5 Burpees at each beep 2. Go onto the next Circuit and pick up where we left off from the time prior
Each Group Rotate After Each “Burpee-Val”
Circuit 1 25 Calf Raises Toes Pointed Straight 20 Goblet Squats 15 UHAULS 10 Skull Crushers 5 Clean and Press Each Side 30 Flutters With Bell
Circuit 2 25 Calf Raises Toes Pointed Out 20 KB Swings 15 Kid Launches 10 Curls Each Side 5 Right Turkish Get Ups 30 LBCs With Bell
Circuit 3 25 Calf Raises Toes Pointed In 20 Reverse Lunges (10 Each Side) 15 OH Press 10 Lawnmowers Each Side 5 Left Turkish Get Ups 30 American Hammers With Bell
In all, we made it through each round 3 times. You can do the math to figure out the totals.
While we were cycling through, I asked the PAX one by one to tell the group how they’ve taken advantage of all of the added time with family/friends. Most have been able to take a step back from the hustle and bustle of the commute/work/busy life and have been able to focus on their families more. This is a huge blessing that we must not miss the chance to capture!
In all, we had 12 PAX and 850 total burpees. It got a little hairy toward the end, but I believe everybody enjoyed the work. Thanks for the opportunity to lead, 3D.
Announcements Manion WOD this weekend – reach out to Maximus if you would like more details
Prayers/Praises Be Intentional in this time – how often are we forced to spend more time with our family? 1 Peter 5:7 – “Cast all your anxieties on Him, because He cares for you.” Praise for UHAUL’s Niece at Texas A&M for receiving a grant/scholarship to clear away most of her school debt.
Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom. As usual, the PAX did not disappoint. 39 was the count.
Boss Hogg arrived in his all white Q outfit. Disclaimer was given. A quick message was given about the power of being an influencer. PAX were reminded to always pick up the 6 and to encourage the guys around them.
The Thang:
Mosey to the center of the football field for a quick warmup:
15 SSHs
10 Windmills
15 Imperial Walkers
15 Cherry Pickers
15 Hillbilly Walkers
15 Gas Pumpers (THE Twisters favorite exercise)
Next was a Guillermo 1-2-3 (Dora’s little brother). Similar to a Dora but PAX break up into two groups instead of pairing off in partners. All exercises are done in cadence with a focus on form, not speed.
Exercises were:
100 Overhead Claps
200 LBCs
300 Low Slow Squats
The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line. Teams switched back and forth until all exercises were complete.
With the remaining time, the PAX moved to the track for some large dice fun. One die contained the name of an exercise on each side. The other 4 were used to determine the count. Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track. This was repeated until the group had moved all the way around the track.
Time was up and the group headed back to COT. Announcements were made. Prayer requests focused on physical healing and marriages. Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.
A great reminder to all PAX, don’t just be influenced but go out and be influencers!
YHC had the privilege to cross the river and Q for 11 at Minnow Pond. Conditions were stellar: 67 and dry. Here’s what we did:
The Thang
Run to First Baptist (.3 miles)
4 Corners
10 Burpees at each Corner (40 Burpees)
20 Merkins at each Corner (80 Merkins)
30 Shoulder Taps at each Corner (120 Shoulder Taps)
40 Squats at each Corner (160 Squats)
50 SSHs at each Corner (200 SSHs)
40 MNCs at each Corner (160 MNCs)
30 LBCs at each Corner (120 LBCs)
20 Seal Jacks at each Corner (80 Seal Jacks)
10 Burpees at each Corner (2.2 miles) (40 Burpees)
Return to Veterans Park (.3 miles)
Circle the lot twice (.2 miles)
Total Miles (3.0)
NMM
Thanks for the opportunity to Q today, Longshanks. I wanted to mix up the run this morning by adding the element of a full-body beatdown. As you can see above, we did some work. I also wanted to keep us in the parking lot as a reminder that we should always have eyes on our brothers. Though we have varying fitness levels and some guys got to the next station before others, its a reminder that we are all living life in different phases. Some guys have already been where you are now. Other guys are stepping into a phase where you are currently. Just the same as a workout, we should always look out for the guys ahead and behind us. Call the guy you haven’t seen in a while. Reach out to the guy that seems a little down. We are called to be our brother’s keeper. If he falls down, we are to help him up.
Let’s take care of each other. Let’s be intentional.
