Tag: Old Bay

Footloose, Dog Petters and Gilmore

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A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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12

BB for Colosseum 8-21 – New Twist on a Classic WOD

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18 men joined YHC for a total of 19 for a late summer beatdown.

Mosey to back parking lot.

Warmup

  • 51 side straddle hops
  • 15 double count windmills
  • 20 double count mountain climbers
  • 20 double count

The Thang – LIGHTPOSTS!

  • Partner up & stay together
  • 10 lightposts, following workout at each, then hussle back to start
    • Round 1
      • 5 burpees
      • 5 hand release merkins
      • 5 jump squats
      • 5 big boy situps
    • Round 2
      • 5 burpees
      • 5 hand release diamond merkins
      • 5 jump squats
      • 5 big boy situps
  • plank and wait for six
  • 10 double count mac tar jais
  • reverse direction – 10 double count mac tar jais

Mosey back to COT

Announcements

  • #218in18
  • Invergence – Sept 21
  • Q School in Sept

Prayers

  • back to school
  • various med issues

– Ginsu

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1

SlowBurn Send-off For Rooney

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47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

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8

CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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104

BEYOND – Discussion on Perseverance

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Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.

Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.

noun
1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
2. Theology. continuance in a state of grace to the end, leading to eternal salvation.

With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.

Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.

James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.

Mosied to the playground. Partnered up.

Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.

Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.

Still partnered up, 20 partner Merkins.

20 Seal Sit Ups

5 Junk yard dogs.

Mosey back to COT.

Proverbs 3:5-6   

5 Trust in the LORD with all your heart and lean not on your own understanding; 

6in all your ways submit to him, and he will make your paths straight.

COT.

 

Prayers for family, CSPANs new adventure, prayers for courage.

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Rooney on the bus to Northwest, but no gummy bears!!

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Our Brother Rooney is starting a new chapter in life and it is calling him to the Northwest. Where he came from, however he is going back a changed man. Filled with service, spirit and desire to get better each day. Rooney will undoubtedly make an impact in the greater Seattle area, as he did here, but as in all moves and changes we pray for protection, wisdom and guideance for him and family.

Join us Friday to honor our Brother and voice our memories and times with him in da gloom.

*No Convergence (other AOs are open)

Friday August 17, 2018 to recognize and honor our brother Rooney

·         Slow Burn AO (Launching from Empire Pizza)

·         0445 – Pre-run with Funhouse as Q

·         0515 – Boot camp with Old Bay as Q

·         0615 – Coffeeteria at Chick filet with Cake Boss as Q

                      o We will be doing more 2nd F discussing Rooney moments over the last 5 years

·         Rooney heads to Seattle WA, August 20, 2018

To honor Both Rooney and CSPAN with M’s we will have an Open House Saturday Night

·         Saturday evening Couples Open House

o   Towne Tavern –  Route 160 Fort Mill

o   6pm-9pm private room

o   Purchase own food & drinks

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94

Lovely Trees and Grass

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7 Pax weren’t scared off by Jekyll’s twitter warnings that there would be lots of pain and grass (and most assuredly not the dry kind).  Weather was low 70’s and humid. Speculation swirled that the low attendance was due to F3Dads camp and the “Run Your A– Off August” contingent that had likely posted to TheYard.  But what we lacked in quantity, we more than made up for in quality of Pax.
YHC had the first half, so I issued the disclaimer and then asked everyone close their eyes for a brief period of time.  Upon opening, pax were remind that the word of the month is “presence”, and to think about where their mind was during the 30 seconds of eyes being closed.  Did their mind stay present, in the here-and-now?  Or where they thinking about the past, or the future, or just some other place or problem?
We moseyed to one of the Spring parking lots for some warmup:
  • SSH x25
  • Mountain Climbers x15
  • Dips x10
  • Peter Parkers x10
Mosey to row of trees across 160 (beside old 21).  Pax found a small stack of cones at the “first” tree, and we stopped there for a few moments.  YHC discussed more on “presence”.  The exercises with the trees went as follows.  By the way, YHC stole this idea from CSPAN who did this about 3 years ago at this same location (and a different topic).
  • Top cone pick from stack.
  • Pax held Al Gore while YHC read a question regarding “presence” (from the word of the month document).
  • Exercise read from the cone and pax performed one rep of the exercise at the first tree
  • Pax ran to 2nd tree and did 2 reps, then 3rd tree (3 reps), 4th tree (4 reps), and so on.
  • At 12th tree, after 12 reps done, pax planked until 6 arrived.
  • Together we ran back to the first tree.
We repeated thru 4 exercises before we ran out of time.  Here where the exercise and question pairs.
  1. Flying Squirrels – What memories do you have of your parents and your time with them? Were they fully present? How did their presence or lack thereof make you feel?
  2. Squats – Do you have any memories of a special person in your life that was fully present? How did that person make you feel?
  3. Crab Jacks – What distracts you most from being present?
  4. Run Stance Switch – How have you learned to be more present in your relationships? What have you learned about being present with God?
Quick follow up thoughts about “presence”, then hand off to Jekyll.
Mosey back to WEP, to the bottom of the hill famous for ladders, so that we could do….(drumroll please) some ladders.  But first, we did a review of the 5 core principles.  Just for fun, Jekyll had us do 5 burpees after the first principle recited, then 4 after the 2nd, 3, after the 3rd, then 2, then 1, and then back to 5 burpees.
The ladder work then began:
  1. Ladder 1: Squats and Donkey Kicks (to/from 11) with normal run up and down hill
  2. Ladder 2: LBCs and Merkins (to/from 7) with uphill run being backwards
  3. Ladder 3: pax choice:  American Hammers (thanks Mary Lou) and Bomb Jacks (thanks BandCamp) (to/from 7) with uphill climb being bear crawls
And just when we thought we were all completely smoked, Jekyll wrapped it up with 3 rounds of Makhtar N’Diayes (10x, 10x, 15x), with plank series in between each set.
Naked Man Moleskin
Very strong showing by all pax today. As I mentioned at the workout and on Twitter following, Jekyll did not let up as we neared the end of the workout.  Rather, with 5 minutes left, he gathered us to encourage a strong finish.  It certainly was not what any of us wanted to hear, but it’s what we needed to hear, and we are all better for it.
Long Shanks earned extra credit by running in and running out to the workout.  The workout mileage itself was north of 2.5 miles according to Strava.  T-claps also goes to Youts for digging deep to finish strong.
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7

August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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2

Party on the Block

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Ain’t no party like a Block Party and I didn’t want to disappoint. Shady has lined up some strong Q’s here and the last thing I was going to do was break the positive cycle. On a Tuesday in The Fort you have a wide variety of options. I appreciate the 12 other men that rolled in for a slight variation of the norm.

After spending a few hours in the car recently, I’ve done my F3 duty of getting caught up on the 43′ Podcast by Dredd & Dark Helmet. Sure, it’s a Podcast on “leadership” but let’s be honest, I tune in to listen to the gut punches and banter as much as I do for the leadership discussion. Several learnings were incorporated into this workout which you’ll read shortly. Some may be obvious to you but they weren’t something I gave much thought to previously.

In addition to the 10 Ft Mill locals, we had Drone from F3 metro and he brought an FNG, welcome Radio Flyer!!

Disclaimer: A little more lengthy than normal. And…we’re off

Run around the left side of WEP back down 160 to the parking lot with the chain attempting to obstruct our entrance. Knowledge nugget from 43’…the joys and effectiveness of the 8ct Burpee. Another knowledge nugget was that we too often get caught in the trap of assuming things will be the same this time because it’s the way we’ve always done it. Like Side Straddle Hops to start a warm up or doing exercises in counts of 10. Both of those…out the window.

All of the following in cadence:

20 x 8ct Burpees

18 x Calf Raises

16 x Diamond Merkins

14 x Mountain Climbers

12 x Dying Cockroaches

10 x Grave Diggers (10 each side)

8 x 8ct Burpees

6 x Diamond Merkins

4 x Mountain Climbers

2 x Dying Cockroaches

Mosey to the playground & partner up:

Partner 1: 15 Pull-Ups

Partner 2: Hold the squat while doing overhead claps until your partner is done w/ the pull ups

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: Wide-Arm Merkins until…

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: 180deg Jump Twists until…

Flapjack

Partner 1: 15 Pull-Ups

Partner 2: Monkey Humpers until…

Flapjack

Mosey to the white tenth-of-a-mile post by the parking lot:

Sprint to the next post then do 5 Jumping Lunges. Sprint to the next post and do the same thing. We did this 2 more times for 4 total posts which included some nice up/down hill sprinting.

Closed it out with 10 more 8ct Burpees and some Chopsticks & American Hammers.

 

Shady, thanks for the nod to Q.

Until next time…

Maximus

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2

Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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