Tag: Old Bay

Dawn Patrol

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Six this morning at Dawn Patrol.  Taking advantage of the extra hour of sleep and still getting our work in!

Warm Up: Mosey, SSH, Merkins, Slow Windmills, etc.

Thang:

All PAX wall sit, take turns 15 yard bear crawl and 3 burpees.

Split into two groups and circle the parking lot alternating between bear crawls and mosey. Stations of 30 squats, 25 Merkins, 30 Lunges, 25 LBC’s , and 20 Plank Punches.

Back to the Amphitheater for a quick ab lab and and COT.

Show Me The Money (sleeping in) and Jekyll (vacation) were missed, and they missed out on some life and safety lessons from Change Order.

Prayers for kids making smart choices and those undergoing medical procedures.

It’s been a while, but I am glad to have the opportunity to Q this morning.IMG_3796

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The Darkest of ALLL Convergences

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80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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78 is magic number

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WARMUP: windmills, low slow squats, Moroccan nightclubs, windmills
THE THANG: jog down to elementary school loop and find a home along wall. 2 rounds of wall sits and elbow planks. 13s (since it’s Dec 13) was the main course. Bottom of hill 1 merkin, run to top of hill to pull up bars, 13 pull-ups. Back down for 2-11, you know the drill. If you couldn’t do a pull up then 3 second dead hang per pull up. Ended up with 78 pull-ups and pushups. Had time for a quick Mary of leg raises.
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for end of semester school

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SLOW and BURN

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13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!

Mosey around parking lot

Warm up

  • Stretch
  • Mountain Climbers
  • Hill Billy Walkers
  • Shoulder taps

Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)

  • Bear crawl / low slow squats
  • Lunge walk / slow Freddie mercury
  • Duck walk/ slow merkins

Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track

  • Side Stratal hops
  • Dips on curb
  • Monkey Humbers
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Bushwood from Tennis Courts to Grassy Knoll

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We had 8 at Bushwood for a morning that we talked about purpose… God’s purpose for our lives and how our purpose intersects with occupation (or if it does).

Warm up

Mosey to Tennis Courts for three rounds of

  • Derkins
  • Dips
  • Step ups

with a run in between

Mosey to the back wall to pass the coupon while the Pax performs wall sits and the mode of transportation is either a bear crawl or lunge walk

Final round was 7s with Bobby Hurley’s at the top of the hill and Donkey Kicks at the bottom.  The mode of transportation was bear crawls up and crawl bears down the hill.

Thank you for the fellow-ship and the opportunity to lead!

CH

 

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The Texas Two Step and GI Issues Says It All

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MoseyCircle Up:15 IW, 15 Peter Parker’s, 15 Parker Peters, 10 Merkins, 15 Cherry Pickers.Mosey to front of shopping center:Bear Crawl, Crab Walk and Lunge Walk between light post then jog around building.At light posts: 40 Squats, 20 Merkins, 30 Hello Dollies, 20 CDD, 30 Apollo Ohno, 40 LBC and 5 Burpees.Rinse and Repeat x3Peoples Chair with each person doing a burpee, balls to the wall and peoples chair with each person doing a bomb jack.3 minutes of Mary: X/O, box cutters, LBC, etc

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Hair Club for HIMs & others Conquer the Rooster

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10+ pax of The Fort posted in The Gloom of Rock Hill amid heavy rain, high winds & falling temps to chase the rooster around the loop for 26+ miles.  Pax from Gashouse & Lake Wylie plus some FiA teams also joined the HIMs of The Rock for the CSAUP adventure, raising funds for Bethel Men’s Shelter in the process.

The Thang

Team relay consisting of 1 mile loops

25 loops completed in the following order:

JWOW
38 Special
NASA
Old Bay
Double D

Team completed 26th lap together for a total of 6 miles each, finishing in 3:35.

COT

Naked Man Moleskin

Congrats to HCHIMs on a great morning!  New milestones reached included:

  • First relay for JWOW and 38 Special
  • Return to The Gloom for Old Bay
  • Renewed lessons for NASA in tent set up in the midst of uncooperative weather
  • New glamour shots for YHC & JWOW in mullet wigs

Shout out to IJ, Longshanks, Cornerstone, Straight Up and Vuvuzela on their successful finishes with RH teams.

T-claps to Blueprint and Ponytail in Rock Hill for putting on a great event and to Catfish and Reborn for keeping The Rock solid!

These CSAUP events are as much about the fellowship with pax of The Fort and other regions as they are about pushing through the pain of the fitness elements (and the weather!).  A COT that includes a cold beer is a pretty good thing!

Six days until the Yeti!  Make it great!

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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VQ at the Millstone with a Guillermo 1-2-3 Routine and the Presidential Wall of NoN-sEnSe

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The hype was huge, the turnout was moderate for Boss Hogg’s VQ at the Millstone. All 8 PAX in attendance got to enjoy the first day of cooler temperatures. 3 PAX went for a walk…2 with rucksacks and 1 with his arm in a sling. Huge T-Claps to Smithers for showing up while on the IR. The remaining 4 PAX followed the most Boss of all Hoggs on his VQ journey.

The Thang:

Mosey’d from Veteran’s Park to the parking lot across from Puckerbutt Pepper Company
• Stretched arms and legs
• 15 – Gas Pumpers (for my buddy Twister…Respect!)

Mosey’d to the St. John’s United Methodist Church parking lot
• Toy Soldiers across the parking lot – jogged back to starting side
• High Knees across the parking lot – jogged back to starting side
• Lunge Walks across the parking lot – jogged back to starting side
• Butt Kickers across the parking lot – jogged back to starting side
• Carioca across the parking lot and back in the opposite direction
• Shuffled across the parking lot and back in the opposite direction

Mosey’d to First Baptist Church of FM parking lot (home of Footloose!)
Circled up…
• 15 SSH
• 15 Windmills
• 15 Cherry Pickers
• 15 Imperial Walkers
• 15 Hillbilly Walkers

Mosey’d to FM Church of God parking lot
Next up was a Guillermo 1-2-3 routine. For those of you know don’t know (and I would be shocked if any of you didn’t already know this), Guillermo is Dora’s infant brother who does not fully grasp the concept of pairing PAX in 2’s and progressively moving from chest, to core, to legs. Guillermo likes to divide the entire population into two groups. The goal being that the exercising group works out together with focus on form, not speed. In concept, this was a great idea. Given that there were only 5 PAX participating in the Guillermo 1-2-3, one group included 3 PAX and the other included 2 PAX. The routine included:
• 100 Squats
• 200 LBCs
• 300 Overhead Claps
The group not performing exercises got to snake the stairs across the street.

Next up, was the Presidential Wall of Non-Sense! Don’t worry, there is nothing political behind this. The non-sense had to do with the exercise itself. PAX formed a line to begin the border wall. PAX were instructed to hold a tree via the Al Gore or by planking to form the wall. The HIM at beginning of the wall was instructed to run to the imaginary forest to gather more trees for the wall. Trees were knocked down via 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once the HIM obtained another tree from the imaginary forest, he returned to the end of the wall and held it in place via the Al Gore or by planking. The exercise continued until the wall crossed the parking lot.

Finally, with time running out, the PAX mall walked back to COT. The leader of the group dropped out of line to perform 1 burpee, 2 donkey kicks, or 3 Bobby Hurleys. Once completed, they rejoined the group at the back of the line. The process was repeated until COT was reached.

At the end of the workout, Boss Hogg was asked about his VQ experience.  He responded in the words of the great scholar Borat Sagdiyev, “Great Success!”.

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