Thirteen men were present for the workout at Alcatraz. Four pax arrived early for a 3-mile run with pull-ups (mini bootcamp). Geronimo came early to set up his half hour of pain. It looked like we were in for a difficult hour. After a quick disclaimer, YHC began with the standard warm-up exercises:
SSH x 20
Imperial Walker x 15
Windmill x 10
Plank stretch
Next, we ran across the baseball field near the pitcher’s warm-up cage to the top of the hill. Once up the hill, we did 5 burpees…Trucker complained so we did 5 more.
Next, we ran back to the baseball field next to the restrooms. We partnered up for a series of exercises. Partner 1 performed an exercise on the field while Partner 2 ran across the field, jumped the fence, ran up the hill, and performed an exercise. Flip flop once complete.
Exercises:
Round 1 – Merkins (1) , 5 bomb jacks (2)
Round 2 – LBCs (1), 10 bomb jacks (2)
Round 3 – Balls to the wall (1), Run to fence and back (2)
Round 4: Burpees (1); 5 bomb jacks (2)
Next, we jogged to the bottom of Hill. We ran up backwards to the street sign and forwards to the top. Back down to the bottom and repeat. Once we were at the top, we ran back out the parking lot for Geronimo’s Q.
We started at the field where there were three medicine ball. We split into three groups behind each ball. The first person threw the ball and did an exercise, the next person did the same. Essentially, an interval run with a heavy object. We did three rounds of this exercise, switching the balls between the teams. At the end of each round, the winning team got to decide the penalty exercise for the other two teams.
Next, we moseyed to the basketball court where there was a circle of cones laid out. Each cone had an exercise written on it. Complete the exercise, bear crawl to the middle, five burpees, and bear crawl backwards to the next cone.
Today, we would be honoring Master Sergeant Michael H. Maltz (19 September 1960 – 23 March 2003).
Week 2 of Hard-Charging August consisted of the Full MALTZ. In total, 22 of us made the decision to start the week at The Honey Badger with cinder blocks, rucks and kettle bells in tow. There wasn’t a warm up which according to the disclaimer, is a risk every man takes on themselves.
I had to slightly modify the WOD to fit the AO and current social guidelines so it looked like this:
Run 400M which is from the JROTC building steps to the stop sign at AO Jones Rd & back.
50 Pull-Ups
100M Farmer’s Carry which is from the JROTC building steps to the cross walk in in front of the stadium. PAX could use 2 cinder blocks, 2 rucks or 1 of each.
50 Dips and some chose to do this with added weight on their legs
100 Push-Ups: Most did it slick (no added weight) but once a few of us saw Ruby Slippers doing his with weight, he unintentionally pressured a few us to complete the remaining push-ups with weight. The is the good kind of peer pressure.
50 Knees-to-Elbows on the bars
100 Sit-ups with your feet anchored to the ground
Run 400M
To read more about this HERO, click on the link below taking you to the MALTZ Challenge web site.
With Honey Badger being 60min, this took us to 0535 so we had time to take advantage of. That said:
Grab a coupon, hoist it overhead and walk to the bottom of the hill. Set your coupon off to the side and bear crawl around one of the islands (follow Dark Helmet).
We did some Mary, a little more Mary and then just a little bit more Mary.
Next, NUR up the hill, run down then repeat.
Next, overhead carry your coupon to the JROTC steps then on to COT.
Announcements & Prayers/Praises
It was awesome to have 22 PAX out there at 0500 on a Monday, just think about that for a second. How many other places in the world would men volunteer to do a hard workout, outside by honoring one of our Service members? Thank you F3 Nation. A reminder for all of us, it’s not about us.
JWOWW (Ruck) and YHC (Boot Camp) had the Qs at Golden Corral on Tuesday. After the disclaimer, the groups departed from the circle for their respective workouts.
I thought I would try something a little different by combining two exercises together, call it a Mash-up. Like peanut butter and jelly, or like a song with two great singers (No Garth Brooks please!).
The details..one minute of exercises 1, exercise 2, and the Mash-up exercise. Fifteen second rest recovery between exercises.
Twenty three PAX converged at NaFo for the RPG-Varsity Combo (July 2020 edition). Meteorological note: there was actually an occasional breeze blowing!
Started promptly at 0515 with Sasquatch leading the Broga portion.
Sasquatch leading us in some Broga
The peaceful warrior pose was shattered by the breaking of wind by some Pax.
Next, the pax had their choice of what to do from 0530 to COT/0600:
Boot camp: Kaiser on Q
Pax did: Stage 1 = bench workouts including derkins, dips, incline merkins.
Stage 2 = bear crawl around circle.
Stage 3 = broad jumps across parking lot mixed in with burpees.
Stage 4 = cinderblock curls and step ups on bench
Stage 5 = flutters/ab workout to wait for the six
Stage 6 = 10 pull ups 10 chin ups 10 reverse grip pull ups 3 burpees pull ups with wall sit between intervals
Stage 7 = short Mary with Freddie mercuries and hello dolly.
Run: Harry Carry on Q
Four pax ran a 3 mile loop at about a 8:10 pace.
run route
Ruck: Cake Boss on Q
Seven pax for the ruck, covering about 1.5 miles. Topic: Matthew chapter 24 “Be ready”.
Fini, COT
Kaiser noted James 1:19; “…be quick to listen, slow to speak and slow to become angry.” It can be a struggle to those in the right order.
It was a privilege to Q the newest AO “Sweep the Leg” this week. The term in one of my favorite movies, “Karate Kid”. Lots of life lessons, bad 80s music, and my Hollywood crush, Elisabeth Shue. What a beauty!
Ok, back to the workout. Pretty simple and repetitive. Run a lap around the parking lot. In the main lot, there were exercises (Carolina Dry Docks, LBCs, Merkins, Jump Squats – 20 of each) at each one of the four light poles. Sprint between the light poles. Run a lap around the parking lot..Rinse and Repeat.
Great job by everyone. Lots of men getting better and encouraging each other.
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.
Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely
GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.
YHC now on Q and we rant to the football field.
.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s
Planks & abs & stuff
Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line
Mosey to the pull-up bars
20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill
I had the privilege of Qing for the first time in quite some time. Thank you for the opportunity, 38 Special!
In honor of my son turning 13 soon (an American teenager!), most rep counts today were 13 in nature, single count for most of them.
4:45 was a run to Palmetto West and back
5:00 was more running past Lakeshore Christian Church and through the stairs backway to the Pantheon
5:15 boot camp and runners split. Disclosures stated.
Small warm-up with SSHs, various leg stretches, and windmills.
Ran to backside of TC Elementary to gradually rotate around the school and did 3 exercises per random location to include:
Reverse Lunges, Bench Jumps, Incline Merkins
Turkish Get-ups, Air Mountain Climbers or Goofballs, Lunges
Merkins, Jump ups (super high), Bear Crawls
Pull ups, Broad jump, Cross jumps (creating a cross)
Mountain climbers, High knees, Spiderman crawls
More bear crawls, Jump down from benches focusing on solid landing, Dips
75% effort level sprints X 2, Bear Crawls
Thought about stealing the Broga-boyz shoes – (yes, this was an exercise)
Then on to Circuit Training: The timer was the jump rope to 100 and then we rotated.
Shoulder press with a Spartan bag
Sandbag pickups and over the shoulder throws
KB individual curls
Band curls
Ended with various ab exercises as a group to include, but not limited to: Starfish crunches, Side crunches, Cockroach, and everyone’s favorite, Russian V-twist get-ups.
COT to include announcements, LOTS OF PRAISES, and some prayers.
Nine men showed up this chilly morning expecting a mosey around the Harris Teeter parking lot. Little did they know that I coordinated with Bobber to converge with the Coliseum Pax at Walmart. After a quick disclaimer, I gave the Pax a general idea of what was in store. We would be running, 1.3 miles to be exact. Halfway there, Senator Tressell guessed we were on our way to Walmart.
We ran at a good pace and arrived before the Coliseum Pax. We had enough time to circle up for some exercises (in cadence):
SSHs
Imperial Walkers
Moraccan Night Clubs
Hillbilly Walkers
Merkins
The Coliseum Pax arrived and we exchanged high fives and fish pumps. Tesh was in his usually 20 degree shirtless attire. Bobber called out the next set of exercises, Will Chamberlians. 100 sets of each exercise, running between the light poles:
LBCs, Flutters, American Hammers, Freddie Mercury.
We finished up with inch worm merkins and broad jump burpees between the two parking rows.
