WARMUP: Mosey, SSH, IW, HW, yoga
THE THANG:
Run
5 burpees
10 jump squats
15 merkins
20 split squats
https://strava.app.link/98HQMpfDYob
NMM:
Sometimes it’s hard to know when you’ve crossed the line. We ran to NC
COT:
Prayers for Cable Guy
Just your basic beat the hell out of your legs exercises of lunges, squats, and burpees intermixed with meditation and box breathing exercises. Sprint to the top of the hill, recover, and do more exercises including Moroccan night clubs and Carolina dry docks.
NMM: Anxiety and gratitude are not able to occupy the same space.
Group 2
Group 3
Shovel Flag hand off for two leadership positions in the Fort:
Shady handed off the Nantan role to Double D
Esso handed off the Weasel Shaker role to YHC
Awesome work by the PAX today. Hard to put into words how much improved my disposition on life is since moving back to Fort Mill because of F3. Grateful for an opportunity to serve the PAX of The Fort.
NMM: Double D was the site-Q at Block Party when I started posting. If it wasn’t for his steady presence with a commitment to the integrating 2nd F and 3rd F elements into each workout, I doubt I’d have kept posting. Double D is a genuine human, I’m a better dude for knowing him, and I’m excited for his leadership.
—
Band Camp dismissed
Stay Frosty my Friends!
OLAFStarted off with a disclaimer, then Twister headed off on a solo run to avoid the pain that was about to descend. Began with a Mosey around the parking lot stopping at corners to warm up with:
21 SSH
10 Imperial Walkers
10 Burpees (OYO)
10 Peter Parkers
Moseyed over to the Fort Mill Church of God Activity Center Parking lot.
We started with a backwards partner Dora
300 merkins, 200 squats, 100 LBC
While one PAX was doing exercises the other had to Sprint from activity center across lot and nur run back
After that was done we Moseyed back up to the Church of God entrance (across the street from COT) to circle at church.
Took a minute to share some stuff going on in my home with fear that has popped up and how God has answered that in a neat way – it was a nice break to catch our breath as well!
The Wienke called for 21’s, but due to time I knew it needed to be cut short so we tried for 15’s with lunges then dips at the top of stairs (waited on the 6 to go to the next exercise). We got about 3/4’s of the way through – my time estimation was still off.
At 6 we headed back to COT. Announcements: read your newsletter
Prayers: generally families and those who are struggling with things during this time.
Thanks to Boss Hogg for the opportunity to lead this awesome group of HIM
If you were one of the 20 PAX that attended Fire Ant today, you heard me talk briefly about the impact of GR021 (GrowRuck 021) in Louisville this past weekend. Along with Olaf, Shady, Italian Job and Dark Helmet, I was blessed to participate in this extremely impactful weekend. Much like the rest of F3, the true benefits go way beyond the workout or in this case, the 14hr team ruck event spanning Saturday night into Sunday morning.
I tried to bring back just a taste of what we experienced and some of my learnings but unless you actually participate in these GrowRuck weekends, it’s hard to comprehend. However, I did want to bring a taste of the PT to our local PAX and so with 19 other Ruckers, we did the following.
Disclaimer
Warm Up
Jog, Knees to chest, Jog, Toy Soldiers, Butt Kickers, Jog back to our rucks
SSH x 5
Windmills x 5
SSH x 10
Windmills x 5
Ruck Up
Rucks overhead for a 30ct
Ruck Curls x 20 IC
Squat hold with rucks overhead for a 20ct
Ruck swings x 20
Tricep Extensions x 20 IC
Squat with ruck press x 10 IC
2 line ruck shuffle to back lot & ground the rucks
3-tier suicides then ruck up
Bear crawl to the far suicide line and plank
Bear crawl back to the half way point and circle up
Slick-dying cockroach x 30IC
BEAR ROACH for a while (I think we did a total of 20 to the left and 20 to the right). For this exercise, you get into a bear crawl position with your ruck on then upon command, roll over to the dying cockroach position. Upon command, get back to the bear crawl position.
2 line ruck shuffle back to the first starting spot and circle up
5 Merkins – 10 Carolina Dry Dock – 15 Bent Over Rows (all IC)
5 Squats – 5 lunges each leg
2 line ruck march back to COT
Announcements:
Read your newsletter
SIGN UP FOR THE F3 10YR
SIGN UP FOR A FUTURE GROWRUCK
SYITG
Maximus
7 for BAOPS at Alcatraz this week. Apparently some Pax on this side of town were afraid of a little rain, forgetting Core Principle #3. Either way, Pothole and YHC decided not to disappoint those who chose the harder thing today. I didn’t really intend to play with the BAOPS acronym, but it works.
The Thang
Gears up first. Mosey off campus by the Golf Course down Tega Cay drive on the paved path.
Three stops on the way, mostly to keep the 6 with us:
Gathered at the bottom of the bottom of the Golf Cart path just past the Glennon Center for the main event for this half: Man Maker Circuits
PAX choose a rock that will challenge them.
10 Man Makers with the Rock, then hoist the Rock and jog it to the top of the hill at the light pole. Each time a different exercise with 10 reps and back down to repeat:
Ditch the Rocks and Mosey back with two stops, 5 Reps each:
Hand off to Pothole.
Short COP, since Gears doesn’t do them to start. Move to side of lot with 6×6’s for calf action.
50 calf raises, 40 American hammers, 30 calf raises, 20 American hammers, 10 calf raises. Run 2 laps around parking lot after finishing each exercise.
Next set. Sprint finisher. Sprint from first parking spot to last. Walk to end of pavement. Rinse and repeat 8-10 times.
6MOM to Finish
NMM
A few of the guys laid it out there today. The key takeaway is to find men you can open up to and don’t be afraid. You’ll find guys are struggling and together we can rise above the flux. Don’t keep your walls up and pretend everything is ok.
Also, Uber shouldn’t cut corners on the run.
Announcements:
Ass Kicking Autumn starts Monday. Bring your boys out and see what the region has to offer.
Plans underway for Christmas Party, Dec 4th. Limited capacity, so plan ahead.
Call up/Text/DM three friends you haven’t seen in a while and invite them out. They will thank you.
Honor to Serve.
17 HIM descended upon the Swamp for a strong finish to the month of July. YHC got a call from Duck Dynasty this week asking to step up and take the Q. Upon arrival, YHC was greeted by a few early arriving #HIM and the remainder wandered in between 0507 and 0515 – well all but Olaf who came in hot and eventually caught up to us quickly at COP.
Disclaimers were announced and it was confirmed that no FNG’s were present today.
The theme of the workout, fittingly, was 7’s, 31’s and focusing on how we are finishing. YHC laid out the theme and off we moseyed to the Home Depot Parking Lot for COP and the warm up – all exercises in cadence:
15 D/C Imperial Walkers, 5 burpees OYO, 15 hillbilly walkers, 5 burpees OYO, 10 low slow squats, holding the people’s chair we did 10 D/C Moroccan night clubs in cadence, held the chair for a Duck Dynasty 10-count and finished in the chair with 10 D/C shoulder taps in cadence. 5 more burpees OYO and then moved to 10 D/C seal jacks in cadence followed by 5 burpees OYO before moseying off to Target for the main event.
Main event – 7-31 – Start fast, finish strong.
Fittingly, July 31 required 7’s and 31’s on this relatively breezy morning. PAX lined up to complete kracken burpees on one end of the parking lot, run roughly 50 yards and did lunges at the rate of 6 kracken burpees & 1 lunge, 5 & 2, 4 & 3, 3 & 4, 2 & 5 and 1 & 6. After the 6 was in a short plank was called, after which we moseyed to the fountains for 15 D/C dips in cadence and then took on the 31’s to finish July strong.
31’s were a combination of merkins and squats – merkins on one end of the parking lot, followed by a run to the opposite end – roughly 200 (ish) yards and squats. The sequence went as follows:
27 merkins, 4 squats
23 merkins, 8 squats
19 merkins, 12 squats
15 merkins, 16 squats
11 merkins, 20 squats
7 merkins, 24 squats
3 merkins, 28 squats
As the six came in all PAX, fittingly, got on their respective 6’s for 31 D/C (of course) flutters in cadence. A recover on our feet and a mosey to COT was called where PAX had just enough time for a 60 second protractor at varying degrees and a 30 second body destroyer put us right on 0600 and COT.
Announcements:
Sweati on 8-15 – launching from Colosseum (0530 for ruckers, 0600 for runners): Questions? Get w/Backdraft.
Operation Stuff the Bus is a week from tomorrow, 8-8, starting at 0800: Bonsai is your Q. Sign ups for 2 hour time slots are available.
Read Your Newsletter.
Prayers & praises were offered up both out loud and in the silence of our hearts.
NMM – The purpose of today’s workout was missional and aptly was held at the end of a calendar month – to start fast and finish strong. In fulfilling our personal missions, it is imperative to answer the question “Are we intentional about how we finish or do we go through the motions and check the box?” What would our M’s, 2.0’s and inner concentrica say if they were asked these questions about us? Do we take the necessary steps to be thorough? Do we take the extra minute or two in a conversation with a loved one to let them know we are present and available and not let our minds wander to the next task that lies ahead? If you could look back at July, how purposeful was your month? How did you “finish”?
Between 0500 and 0515 (or earlier to get EC) every weekday morning, we as PAX have the benefit of starting a workout with intentionality and purpose – completing that mission by 0600. Do we take the same level of intentionality to our relationships, our families, our work? How intentional is our time allocated and used? We all get the same amount every day. It is in finishing strong with that time that we make impact for the better and leave no doubt to those around us. Start fast, and with purpose. Finish strong to maximize your reach and impact.
YHC is grateful to Duck Dynasty for the opportunity to Q and to the PAX for encouraging the acceleration brought about by F3.
Start fast, grow steady, finish strong!
With Gratitude,
Cyclops
I pulled into the lot with a deck of cards and 4 different versions of the Deck of Pain planned. The pax in attendance all looked like runners so I changed the plan and we all ran to check out the Minnow Pond AO. We couldn’t find anybody but Hallelujah! we found a porta-potty for Training Wheels. The rest of planked it up and did some merkins while we patiently waited. Next we ran back to Footloose (1 mile!) and started on the original plan of the Deck of Pain.
Clubs: Squats
Spades: Merkins
Hearts: Flutters
Diamonds: Big Boys
Joker: Burpees
We played this game through most of the deck but I called an audible for the last 11 minutes and we all ran another mile.
Footloose is a moderate boot camp but when the Q knows the dudes in attendance can push a little harder than moderate, please push.
YHC was laying the trashtalk thick for your Monday beatdown. 11 HIM regretably showed up at Quagmire. 4 left to ruck #scared
We ran the dark trail for a good bit before we got lost, turned back and went to HD parking lot for the warmorama including windmills x 6, pickle pointers x 15, hillbilly walkers x 10, plank, 6″ hold, plank, chillcut hold. Ran to the Target balls for the thang: burpecides.
PAX lined up at the line, run to ball 1 = 1 burpee. Run back.
Run to ball 1 = 1 burpee, run to ball 2 = 2 burpees. Run back.
Run to ball 1 = 1 burpee, run to ball 2 = 2 burpees, run to ball 3 = 3 burpees. Run back.
Repeato to ball 9. That’s 165 burpees and 2.5 miles today. Cha Ching and Olaf did with a ruck… wow.
22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant. Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds. While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy. The fun was about to begin.
The boot campers ventured off with YHC around the A/O grounds. Cabana Boy and Slow Jams were also present but YHC could not find them in the tags. Cobains. YHC was coming off a week of vacation and looked forward to getting back out with the PAX. It was time to roll
Here’s what we did.
Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).
Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf decided to make the exercise literal
5 burpees after each
Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence) Morroccan night clubs x10, air press x 10 and shoulder tap x 10
Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:
Wall Sits while each PAX did 3 burpees. Cha Ching had the best burpee form. YHC did not.
Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.
PAX paired off – 16 made for 8 teams of 2. While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.
Run #1 & 5 – 10 burpees
Run #2 & 6 – 10 squats
Run #3 & 7 – 10 diamond merkins
Run #4 & 8 – 10 wide arm merkins
The pyramid was 10 lines total – 5 lines down and 5 lines back up
10 burpees
10 burpees and 20 squats
10 burpees, 20 squats and 30 merkins
10 burpees, 20 squats, 30 merkins and 40 flutters
10 burpees, 20 squats, 30 merkins, 40 flutters & 50 jump squats
50 jump squats, 40 flutters, 30 merkins, 20 squats & 10 burpees
40 flutters, 30 merkins, 20 squats & 10 burpees
30 merkins, 20 squats & 10 burpees
20 squats & 10 burpees
10 burpees
Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class. A protractor ab exercise was completed for 60 seconds at varying degrees. For some reason, 0 degrees was the preferred choice but we never quite got there. At 0600, we called time and circled up for name o rama, announcements, prayers and praises
Announcements:
Convergence at WEP on 7-11
Classroom ready notebook fundraiser is in full swing and runs through the end of June. Questions – reach out to Bonsai.
Praises were offered up and prayers were offered up for those battling addictions and for families as well.
NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community. In any crisis, a person can only rise to the level of their training. As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.
My thanks to Lutefisk for the call out and opportunity to Q. It was good to get out in the gloom and accelerate with a great group of #HIM. I’m thankful for all of you.
Honored,
Cyclops