YHC was invited by the Site Q, Sugar Daddy, to Q the Bubble today and was honored for the opportunity. For those who don’t know or have forgotten, the Bubble is a result of the COVID lockdown coupled with the need for acceleration and fellowship. Started in April 2020, the Bubble sought to fill a gap caused by the lockdown and was one of the many blessings from the Fort during a tumultuous time in our world. It starts at 6 AM so you get the extra sleep time and Baxter offers lots of options for pain. YHC was excited to Q for both of those reasons!
Weather – 43 and dare I say warmer than the last few weeks. No rain. Perfect F3 climate!
The Thang
Proper Disclaimer was reviewed
Mosey to YMCA pool parking lot
COP
Windmills x 10
SSH x 20
IW x 10
Man Climbers x 20
Merkins x 10
Mosey to top of the hill at Springmaid Street
4 Corners using Springmaid, Promenade, Shady Grove and Market Street
At each corner do the following
5 Burpees
10 Merkins
15 Squats
20 LBCs
Rinse and repeat 3 times
Mosey back to YMCA
6 minutes of Mary
YHC shared a concept on my heart which is “Breaking Ties” in your life. Whether its your spouse, significant others, co-workers, etc. there will be times where you don’t agree with someone. While I don’t have the answers, I do know a few things about failure in these circumstances. I have learned the following:
Know who you are and who you arent
Dont assume you are right…what if you are wrong?
Listen and learn about the other person
Pray about it
Show love to them
Moleskin
Prayers for Twisters daughter
Prayers for the Kerns
3/6 is the Yeti…you should sign up
3/13 is the beginning of Acceleration, a leadership journey.
Eight men showed up at Alcatraz this morning. Two carried their heavy backpacks around the Cay for the hour. Geronimo was still putting together his painful Q at 0630 so I began the workout with some warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).
I decided to borrow this idea from a workout Double D and Old Bay Q’d back in 2017. Christmas Trivia with exercises sprinkled in between each question. Penalty for missing a question was 5 burpees. Oh, by the way, the burpee penalty was cumulative until the next correct answer.
Exercises:
10 Bomb Jacks
20 LBCs
15 Plank Jacks
10 Donkey Kicks
20 Monkey Humpers
15 Moroccan Night Clubs
20 Calf Raises
10 Plank Jacks
15 Mountain Climbers
15 Merkins
10 Lunges
15 Carolina Dry Docks
20 Squats
Luckily Skate or Die knows his Christmas Movie Trivia or we would have done alot more burpees.
Next, hand off to Geronimo. He quickly told us to partner up and headed to the “Hill”. As we ran down the hill, there were several signs with exercises lined up along the side of the street. At the bottom of the hill, he instructed us to run up the hill and choose an exercise at each sign. Sounds simple enough..what was the catch?
The exercises:
50 SSHs or 50 Merkins
50 Merkins or 50 Hello Dollies
20 Air Lunges or 50 Mountain Climbers
20 Squat Jumps or 20 Diamond Merkins
Bear Crawl or Nur to Next sign
50 Squats or 100 LBCs
50 Flutters or 20 Flying Squirrels
Crawl Bear or Broad Jump
20 Tuck Jumps or 50 Overhead Claps
Run down the hill and back or run to the fire station
30 Big Boys or 60 Calf Raises
20 Burpees or 40 Burpees
When the teams got to the top of the hill, Geronimo instructed us to go down the hill and repeat the process, but do the exercise that you did not choose the first time.
Great work this morning..mind, body, and holiday trivia 🙂
Let me start off by saying cancer sucks. It took one of our PAX last week and I am still mad about it. Jay Griggs known in the gloom as Cash, 51 battled this aweful disease on and off for about two years. He left behind his wife Christine and two kids Katie (14) and Will (12). We came together today to do a workout for him and also to rename this AO in his honor. We wanted to give a name that if someone who didnt know Cash would ask we could explain that the name was in his honor and keep Jays legacy in The Fort going. More on the name at the end.
We statrted with a disclaimer and quick dynamic warmup.
51 SSHs in cadence.
Mosey down the hill for some instructions.
3 cones at bottom of hill. do the first cone run up hill to nafo crosswalk do 10 bombjacks, run back to pull up bars do 5 pull ups, run down to bottom of hill for the next cone, keep repeating until YHC stops the group.
Cone 1- Merkins and Squats
Cone 2- CDDs and American Hammers
Cone 3- Alternating lunges and Alternating Shoulder taps
At each of the cones we did a total between the two exercises 51 reps.
Mosey back to Cot.
We took this time to let the Pax know the AO formally known as The Coop was now to be known as Ring of Fire. One of Jonny Cashs greatest hits. So when someone says how did this palce get the name we can explain.
Announcements and naming of FNG.
FNG- Sappin Patel- Spam
reach out to funhouse to help with at risk middle school kids on their off days from school_ takes palce at forest hill church.
8th annual anniversary party of the Fort. held Oct 2nd 630-930 at 3399 Pleasant Rd. Convergence the following morning at 0630 first baptist fort mill.
Prayers-
for the family of Cash.
marriages and keeping real with raising shorties.
Backdraft Out.
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
