Tag: Maximus

Start your One Word at Alcatraz for 2023

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11 pax gathered at Alcatraz this AM to make their downpainment on 2022 and create momentum for 2023. The Site Q, Uber, requested a discussion on One Word and Double D and YHC obliged that request by incorporating this into the workout. We also celebrated DD 56th birthday today. He is a fantastic leader and has been a huge influence on my life over the past 10 years. I am blessed to have him in my life.

Similar to years past, this week has been a time of reflection for YHC. The time between Christmas and New Year offers an opportunity to review the previous year, recognize the blessings in my life, assess how the year went and get organized for next year. I review my One Word, journal entries, calendar, budget, etc. as part of this “Year End Review”.

As I reflect on 2022, my One Word was “intentional” yet the word I would use to describe the year was “unsteady”. Some parts of acceleration including my relationship with my M and 2.0s, a strong D2D performance, deepening of relationships with SL, Whetstone and other, increased faith with Shady/Backdraft and the McGospel crew and my job environment has improved. Some deceleration particularly in the Spring/Summer, continued identity in my Mammon, some struggles at home including a torn ACL and a continued jester around self worth that leads to various symptoms. Overall, there was growth particularly as we close 2022 and I have hope for 2023.

In preparation for the workout, I mentioned to Maximus and DH to join us and they requested a difficult workout. DD was quick to oblige using his One Words from previous years and I decided to crack the seal by leading my first ever cinder block workout. I search “F3 cinder block” and found lots of good ideas.

WARMUP: DD
After sharing that DD woke up with a sense of being “full” this morning celebrating his birthday with a group of HIMs we circled up for COP:

SSH x 20
Mtn Climbers x 20
Peter Parkers x 10
Parker Peters x 10

Mosey to the baseball field

THE THANG:

DD at the Q
14 Big Boys
15 Burpees
16 hand release merkins + shoulder tap
17 Mahktar Jai
18 Apollo Ono
19 Kneetar Jai
20 Mike Tysons
21 Backward lunge
22 Freddy Mercury
23 Big Boys
24 Burpees
25 HR merkins + shoulder taps
26 Mahktar Jai (

After each exercise run to the fence and back

Handoff to Pusher

Grab cinder blocks from DD truck and mosey to basketball courts

Partner up

P1 does the following:
1 Merkin
1 Squat
1 Curls for the girls
1 Shoulder press
1 Tricep Extension
1 lunge each leg

Partner 2 planks while P1 does exercises
Rinse and repeat adding a rep up to 5

Gassers
50/50
75/25
100/25

Round 2 – rinse and repeat from round 1

Coin flip – heads equals (2) manmakers/tails equals (2) big boys

Mosey back home

ANNOUNCEMENTS:
– Dam to Dam for a Cause fundraising focus over the next 8 weeks
– Q Source relaunches on 1/3
– Upcoming BBQ fundraiser
– Murder Bunnies hockey team starts this week – great 2nd F opportunity
– Opportunity to EH younger guys in the Fort and responsibility for older guys to serve as Whetstone

All men in attendance created momentum heading into 2023. YHC is thankful that I just “keep posting” because the men of the Fort inspire me.

#SYITG

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Adequacy in Question

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Kermit was not having the thought of a Clemson party at the Hive, so he came decked out in his Vols gear to represent. One would say he was adequate in his preparedness. Although his attire was the wrong color of orange, YHC would say…

Wegmans and I are currently doing a workout program, complete with exercise movements that tend to make you scratch your head at how they are possible.

Each of us questioned our adequacy in attempting the below movements. Between each set we ran a quarter mile.

Core
• Landmine Wood Chop x 36 (18 ea side)
•  Single-Arm Overhead Sit-Up x 60 – 30 ea side
• Deadlift x 40

Lower
• KB Goblet Squats x 40
• Calf Raises x 50
• OH KB Squat x 40

Upper
• Half-Kneeling Single-Arm Landmine Press x 48 – 24 per side
• One armed KB Row x 48 – 24 per side
• KB Chest Press x 20

Core 2
KB Side Bends x 40 – 20 per side
• KB Straight Leg Sit-Up X 40
• KB Deadlift x 16

At the end of it all, layers were shed and sweat was dripping. Solid work by all involved.

COT was good. Prayer requests spoken and prayed together. Show up next time to be part of it.

Thanks Airborne for the final Friday of the year!!

Punch List out.

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Xmas Eve below Zero

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Some PAX ran the Clave Boss and then rolled out. Other PAX rolled in for only the workout. Some PAX did both.

Split quickly into 3 groups. Rebound, Sprocket, and Mark Twain each took a group through a warmup and then visited 3 stations. Double D, 38 Special, and Band Camp lead the PAX at each stations. It was too cold (11 degrees Fahrenheit with some biting wind) to vote on which station was the Ghost of Christmases Past, Present and Future (see we did work in a little Xmas theme)

38’s portion:

The Roshamburpee-fest
Demonstrated a roshamburpee (plank position, 1, 2, 3 shoot).
Assigned one PAX to the end of each of the concrete paths. Everyone will run up the concrete paths in succession (or do whatever) and challenge the guy stuck at the end with a roshamburpee.
Winner gets up and runs up to the next level to challenge the next PAX. Loser stays put and keeps plank (or just tries to keep warm). At the five minute mark called “Sudden Death!”. Everyone tries to do laps but they always challenge anyone they run by (passing challenges in progress) and basically it looks like a bunch of pool balls knocking into each other the whole way. A lot of burpees. A lot of laughs. A lot of running. A lot of fun

Double D’s portion:

Started with 10 burpees OYO.
Group then broke up into 3-5 pax.
1 pax runs to block does 1st exercise in red while others in group do exercise in green.
Cycle all pax in group through, then move to second set of exercises.

Exercises:
RED:
1.Blockees
2.Swings
3.Curls
4.OH Press
5.Rows
GREEN:
1.Squat
2.Clave Raise
3.Sumo Squat
4.Monkey Humpers
5.Lunges

We planked for 6 and a short msg. Then group moved on.

Band Camp’s Portion:
Buy in with 20 Bulgarian Split Squats each leg
Ran a version of Red Barchetta-style workout
Run down – exercises
Mosey back – 5 burpees in cadence
50 in cadence Mountain Climbers (cold hands)
49 in cadence Flutters
48 in cadence Squats
47 in cadence Merkins

COT – and to all a good night!

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Christmas Leftovers

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16 degrees this AM….

No one else showed for pre-run – but YHC hasn’t worked out in over a week so figured better to dust off the cobwebs before leading this morning.

THE THANG:
Was not sure how I would feel this morning (been sick for past week) so had a couple different routes in mind to get to Allison Park. Felt decent so decided for the 4 mile route through Baxter (Front – Berkshire- Downing – Gardenia – Mills – Sutton)

We stopped at random points along the way to allison park for exercises – monkey humpers (ICx20), merkins (ICx10), squats (ICx10), wide arm merkins (ICx10), lunges (OYOx10), diamond merkins (ICx10), shoulder taps (ICx10)

At Allison Park we did dips (ICx10) and then all got in plank position and did merkins while each PAX took turn doing 5 pullups.

Running low on time so mostly just run straight back to COT via sutton road and Richards Crossing. Stopped once to keep group together and did some Burpees (OYOx7)

Got back a couple minutes late.

COT and then some mumblechatter after.

As always- an honor to lead.

-Badlands

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Hit the hill

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WARMUP: short COP
THE THANG: mossy to Hubert Graham Way. Run to bottom of hill (3rd street light). 10 merkins then run to top and stop at the 2 street lights for 10 merkins. 5 rounds.

Missy to playground. PAX split in half, 10 step ups each leg others do swing set crunch until step ups done. 2 rounds. 20 leg raises and 20 flutters.

Mossy back to COT the long way around the school with 3 stops on the way of 5 burpees.
MARY:
ANNOUNCEMENTS: Xmas convergence
COT: prayers for travel, injured and sick

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URBAN GOLF

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WARMUP:
SSH x25
Peter Parker x10
Parker Peter x10
Downward Dog
Honeymooner
Imperial Walker x10

Mosey down Academy St, right on Withers St and to the top of hill where my truck was parked with the hell pavers.

THE THANG: 9 Holes of golf
Top of the Hill (Tee Box) Curl the block 18 times and OH press 18 times
Run down the hill and back up the next hill to the Island Green (shovel flag planted) in front of First Baptist Church.
9 Burpees
Run back to the Tee Box and complete the same exercises but in rep counts of 16
Back to the green for 8 burpees
Continue the series decreasing the counts at the tee box by 2 and the green counts by 1 until finished.
I don’t think anyone finished although a couple of guys were on their last round when time ran out. We logged a little of 3 miles moving up and down the hills.

Great work by all and thank you Kermit for the opportunity!!!
No Time for MARY
ANNOUNCEMENTS: Newsletter has it all

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Tom Hall WOD

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Thomas Lee Hall was the son of Fort Mill Mayor, William Lee Hall. He gave his life in WW1. Here’s the Citation from his Congressional Medal of Honor:

Having overcome two machine-gun nests under his skillful leadership, Sgt. Hall’s platoon was stopped 800 yards from its final objective by machine-gun fire of particular intensity. Ordering his men to take cover in a sunken road, he advanced alone on the enemy machine-gun post and killed five members of the crew with his bayonet and thereby made possible the further advance of the line. While attacking another machine-gun nest later in the day this gallant soldier was mortally wounded.

The main part of HWY 160 through Fort Mill was renamed from “[John Wilkes] Booth Street” to “Tom Hall Street.” His heroic deeds helped our town move on from its secessionist past.

Warmup:
SSH
IW
HW
Mosey
118 Swings w/ cinder block
30 Squats w/ Block overhead
30 Merkins
(Sgt Hall was in COMPANY G of the Army’s 118TH INFANTRY, 30TH DIVISION)

Laps in front of sugar creek
One lap – just mosey (Sgt. Hall survived the first attack on the German position)
One lap – bear crawl/lunge walk/block carry (Sgt. Hall’s second attack was the one that took his life)

After each of the two laps, we sprinted the hill alone to honor Sgt Hall ordering his men to stay behind and advancing solo to take the German machine gun positions. At the pull-up bars: 5 pull-ups, 5 knees to chest, 5 L leg raises. 5 manmakers back down at the bottom of the hill for the 5 Germans he killed at bayonet point.

Rinse and repeat. We sprinted the hill 3 times.

COT

Welcome FNGs Easy A & Portal

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Mind Over Moderation

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WARMUP: Run two laps around the parking lot. SSH, Windmills, Merkins
THE THANG: 2min run.
10 Lunges I/C, 10 Reverse Lunges I/C, 15 Low Slow Squats, 20 Calf Raises
2min run
25yd Partner Pushes (3x each)
1min run
Peter Parkers, Protractor
2min run
1min Carolina Dry Docks, 1min Ins/Outs
Even-Numbered Jack Webb: 2 Merkins/8 Overhead Claps, 4/16, 6/24, 8/32, 10/40
2min run
Plank Series
MARY: See Above
ANNOUNCEMENTS: Yes there were. Christmas Party
COT: Should’ve been there.

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Oldie but goodie @ pantheon

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WARMUP: mosey to dumpster. SSH Merkins Moroccan night clubs plank stretching mosey back to front of school
THE THANG: 3 min of 3 exercises(10,15,20 reps) with burpee stack. Look it up. Merkins mtn climbers and shoulder taps then run to the little green boy. Round 2 squats monkey humpers and calf raises run again. Round 3 big boys American hammers flutters and reverse LBCs (ask Maximus)
Lastly a Dora with 100 merkins 200 squats and 300 reverse LBCs since everyone liked them.
MARY: not necessary when doing reverse LBCs
ANNOUNCEMENTS: read newsletter.
COT: prayers for marriages and those dealing with lost loved ones. 🙏

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