Tag: Pusher

Laces IN 12.03.20

Leave a comment

It was a cold morning, a bit warmer than yesterday but not much.  Ten men braved the cold weather most bundled up in their winter gear.  After the disclaimer, we made our way over to the band parking lot.

We began warm-ups with a different twist.  Cadence exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches) in the end zone, jog to the other end zone for the next exercise.  Next, we did a series of exercises at each 10 yard mark between the end zones.

Movement                                            Exercise

Lunge walk                                         Squat (10)

Bear Crawl                                          Merkin (5)

             Crab Walk                                           LBCs (10)

NUR (Run Backwards)                   Flutters (10)

Backwards Bear Crawl                  Carolina Dry Docks (5)

 

After we completed the main event, I had a little fun with the Pax asking a few of them to guess a number between 1 – 10.  A wrong guess, required burpees.  Similar to the Casino that Clark and Cousin Eddie went to in Vegas Vacation, there was no right answer.  We ended up with 20 burpees.

We headed back to COT, sprinting between the light poles in the main parking lot.

Great job..I appreciate the crowd on a cold morning.

 

 

 

TClap |
4

QSchool @ Colosseum

Leave a comment

Esso >>
Open normal, mosey, circle up and then reiterate what you did
Opening

  • T minus warning
  • Look for guys you haven’t seen, introduce yourself
  • Ask if there are any FNG’s
  • Disclaimer 1) not a professional, 2) modify the exercise if need be but do something
  • Take control, be a leader, after this is about building leadership characteristics and guiding other men. THEY WILL FOLLOW YOU UNTIL YOU GIVE THEM A REASON NOT TO

Who has never Q’d?
Cadence counting – we do this for consistency

  • Next exercise is…
  • Starting position… move…
  • In cadence… exercise

SSH
Windmills
Begin calling on pax, they choose exercise, mix in moseys

Gears >>

⁃ Weinke prep:
– at least the night before
– write it down, even if you don’t use it
– KISS
– try to plan for about 20% more than you think you’ll need (mental math)
– go with your strengths, but honor the site theme. If you can’t Q it, don’t do it
– simple routine – Wall Worms
– focus areas on repeat
– lbc
– Flutter
– dying cockroach
– box cutter
– repeat x 2

⁃ Form exemplification
– you are responsible for allowing and even encouraging Good form.
– fast merkins vs slow Merkins
– fast Freddy vs slow Freddy

⁃ Scaleability – size of pax, ability of pax
– know your Pax
– pearls on a string
– Squats
– flying squirrels
– Mountain Climbers
– Burpees

⁃ COT routine
– phone /video Evidence
– count
– name-o-rama
– FNG naming

– announcements (newsletter)
– prayer /praise

⁃ follow up
– BB, counts

TClap |
1

Laced Up Tight

Leave a comment

31 degrees at Laces In? Sure, I’ll take it. I gave the PAX a heads-up, shown below…

At the risk of potential “over-hyping,” here are a number of things to consider for Laces In:

  1. Minow Pond will be converging with us.
  2. AKA will be converging with us.
  3. Looks to be the coldest morning of the week.
  4. Gloves highly recommended.
  5. If you want to stretch or warm up, show up early.
  6. Wheels up 0515 and it’ll be GO-TIME.
  7. You’ll be warm by 0525.
  8. If you’re prone to FOMO, then you should post.

The 12 of us arrived, commented about the cool temps and all the men in tights, were disclaimed and we took off for a lap around part of the gym lot.

Circle Up:
20 x Fast-Paced SSH
10 Burpees
Another lap but this time, just a bit shorter
Line up at one end of the parking lot and bear crawl to the other end of the lot.
Sprint 1/2 way back, 10 Burpees, Sprint the rest of the way

Mosey over to the circle by the stadium:
20 Bomb Jacks
30 Flutter Kicks I/C
Run up the hill to the stop sign and back down
40 Jump Squats
40 Merkins I/C
Run up the hill and back down
10 Burpees

Mosey back to the gym parking lot.

Line up on the line for 2-Tier Grounded Suicides:
Bear crawl out 20 yards, crawl bear back. Bear crawl out 40yds, crawl bear back
10 Wide-Arm Merkins
Crab walk out 20yds, walk crab back. Crab walk out 40yds, walk crab back.
10 Wide-Arm Merkins
10 Burpees

30 American Hammers I/C
20 Flutter Kicks I/C

COT: There are very heavy prayers on the hearts & minds of our PAX. Remember, do not walk alone.

Thank You, Slapshot

Maximus

TClap |
11

Minnow Power

Leave a comment

Seven pax arrived at Minnow Pond on a 62° perfect morning.

Pledge and launch/run to stop “A” which is the small parking lot on Ardrey St. between WEP and the Springs building.

Here the routine is described: board of pain with pairs of exercises. Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats). Also known as pick your poison.

Then run to stop “B” which is the big parking lot behind Pike. Get there via: Ardrey to Harris to Massey. Distance is 0.7 miles. There’s a board there too. Same deal, pick your poison to the total of 100 reps.

Rinse/repeat run the same route; back/forth between “A” and “B”.

Stop “A” exercises:
Merkins/Squats
Dips/Monkey Humpers
SSH/American Hammers
Stop “B” exercises:
CCD/Bobby Hurley’s
Shoulder Taps/Freddie Mercuries
Calf Raises/ LBC’s

Collected everybody at stop “B” and had cut the last pair of exercises (Calf raises/LBCs) just a tad short since it was 5:59.
Total of 4 miles according to my outdated fitbit.
Fini, COT
Praises for good days and children working on the talents God has given them.

route for Minnow Pond 10/22/20

TClap |
2

Doing Time at Laces In

Leave a comment

Nine men turned themselves in to the Federal prison of Fort Mill (at Laces In).

Mosey Run (Toy soldiers, Butt Kickers, High Knees)
Warm up:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dogs
Honeymooners

Thang 1 Prison Yard Burpees
Playlist (below) begins.  Four cones in a square pattern, each about 45 feet apart (this is your prison yard). The convicts do: Ten burpees at cone 1, then bear crawl to cone 2. Nine burpees at cone 2, bear crawl to cone 3. Eight burpees at cone 3, bear crawl to cone 4. Seven burpees at cone 4, bear crawl to cone 1. Keep bearcrawling around and continue in similar manner 6, 5, 4, 3, 2, ending with 1 burpee. Sum is 55 burpees this round.
When done: flutter kicks for the six

Short mosey run

Thang 2 Bench work
Convicts get a parole hearing and approach the bench(es) at the school entrance.
20 incline merkins
20 Dips
20 step ups, 10 ea leg
20 decline merkins
20 butt touch squats
20 calf raises

Parole was denied, all pax go to back to prison
Short mosey run

Thang 3 More Prison Yard Burpees
Start at the first cone again but begin with 6 burpees and transportation is lunge walk between the cones. Thus doing 6,5,4,3,2,1 burpees. Sum of 21 this round, and 76 burpees total.

Short mosey run

Thang 3 Global Warming (A.K.A. “Chain Gang”)
Did: bobby hurleys,, LBC, Freddie mercuries, gas pumpers, amer hammers, merkins

Thang 4 Sally routine 
Moby’s “Flower”, we did leg lifts: bring Sally up= legs up; bring Sally down= 6 inch leg hold.
Song is about 3:30, I think about 23 ups/downs.  No prison reference here, unless you don’t care for the song.

Fini
COT

Playlist
Hendrix “All Along the Watchtower”
Johnny Cash, “Folsom Prison Blues”
The Clash “I fought the Law”
Inner Circle “Bad Boys”
Thin Lizzy, “Jailbreak”
Elvis Presley, “Jailhouse Rock”
Green Day “Longview” (prison/jail themed songs kinda ran out)
Jane’s Addiction “Mountain Song”
Foo Fighters “Everlong”

TClap |
1

Double Dora

Leave a comment

On this brisk morning at The Coliseum we started with a short mosey to the track….

We warmed up with some Baby arm circles, windmills, Imperial Walkers, Hillbilly Walkers and some stretching

Then we Dora’d : WE HAD 8 PAX….ONE RAN THE TRACK WHILE THE OTHER DID :

100 MERKINS

200 AMERICAN HAMMERS

300 SQUATS

IF THAT WASNT ENOUGH WE DID A SECOND DORA!!!!

100 SSH

200 BOMB JACKS

300 SHOULDER TAPS

Mumblechatter was high when we got to the shoulder  taps.

We ended early enough to have a little Mary at COT.

STRAIGHT UP asked if we could go around and everyone say something positive going on in their life.

Thank you Hardwood for letting me lead these fine men .

TClap |
1

Just. Keep. Posting.

Leave a comment

On a crisp 48 degree morning, a similar # of pax posted for a convergence at The Fort/Milkshake to commemorate 8 yrs of pain and impact in the Gloom of Fort Mill, SC and elsewhere in York County.   The occasion drew pax from Rock Hill, Metro and Raleigh.

The Thang

Double D led a warm up with yog to the Church of God parking lot plus some Carioca

COP — Mtn Climbers, Peter Parker, Parker Peter, Monkey Humpers, SSH, Seal Jacks, Merkins

Hand off to Jekyll

Yog up the hill to the rug factory lot and a re-introduction to, yes, you guessed it  — The Board Pain!!!

See photo for the Weinke from here….or check your soreness today (Sunday) for those who were present.  A Jekyll Classic!  Heard at F3 from Redwood @Santini “I’ve been avoiding this Board for years…100 Burpees!!”

Yog back home

COT

Naked Man Moleskin

8 years…Is that a long time?  Well, the average time of degree completion for US college students is 6 years.  Only 50% of startups make it to the 5th year mark.  So, I suppose 8 years qualifies as something of a landmark.  At the same time, I don’t personally remember much about being 8 years old.  What about the 8 years from 2-10 years old?  Or maybe 10-18 years old?  Yes, I remember more…and if I had my way I’d like to forget some of those moments!

Well, I can remember quite a bit of the past 8 years.  I quite clearly remember 9.29.12…a date etched in my memory like my wedding day, my daughters’ birth dates and my birthday.

As I reflect back on 8 years of #Impact delivered by the men of F3TheFort, what really matters is 10.06.12 and 10.13.12.  You see, those were the Saturdays when pax returned to WEP for week 2 and week 3.  And FNGs posted for their own personal version of #TheLaunch.  And then Saturdays became Tuesdays, too.  And then a short time later they also became Thursdays.   In the end, what matters the most is not what happened in the past, but what happens today.  Or what will happen tomorrow when pax post to one of 30+ workouts across Fort Mill/Tega Cay or 70+ workouts across York County.

Just. Keep. Posting.  The one true constant across life is #Change.  Since 2012, I’ve moved to a different house,  nurtured two chicks out of the nest, collected a paycheck from two additional employers and traversed through a lot of ups and downs.  One of my rocks during this period has been the community of #HIMs known as F3TheFort.  You’ve been steady in your acceptance of me each time I post.  And along the way, you’ve revealed to me more and more parts of myself as you’ve revealed parts of yourself.  I know I’m all the better for it, and so is my family.  I’m pretty certain you’re better too.  And in the process our town, county and country are also better.

So, yes, we should take heart in what’s transpired over the past 8 years.  It is remarkable.  It is a blessing.  Some might call it a miracle….or miracles.  And the only way to honor this fruit and express our gratitude to God and the men who’ve contributed (past and present) is to Just. Keep. Posting.  Because if a day ever comes when no one posts…well…let’s Just. Keep. Posting.

TClap |
8

The site formally known as The COOP.

Leave a comment

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.

TClap |
4

Take no fish/prisoner

Leave a comment

22 showed up to get better….22 left better (more tired like YHC, but they took the red pill today).  Pledge of allegiance was properly performed, very short disclaimer (I think) but 5 core principles were done for the FNG…YHC tried to wait for what he was told about 2 PAX coming in HOT only to realized they were already there.  Upon that notification, we were off at a 7 min pace.

We ran down Academy street to the open parking lot by the top of the hill before we got to all the churches…did some planking while we waited for the 6…counted off to make sure we started and left with the same number.  At this point, YHC explained the drill and early route.

  • 10 – hand release merkins
  • 20 – squats
  • 30 – American (no, not russian twists) hammers

We did these in the parking lot, ran down the hill, were greeted from the Footloose PAX (welcome FNG) with some proper form (I guess) monkey humpers.  Very nice call Trucker – brownie points…  We ran to the corner of Tom Hall where we did our 10, 20, 30 – then ran to Hardees for another 10, 20, 30.  Waiting for the 6 we planked…as we should.  Once all PAX were in attendence, YHC instructed the PAX to run up Spring St and cross over to Unity where we would do 10, 20, 30.  At each “up and over” (basically creating an L), we would perform the exercises at either Unity or Spring depending on the up and over…always doing the exercise at the “over” cross street.  Once we reached Summersby (all the way in the back of the neighborhood), we ran back to Hardees.  Due to bad time management by YHC, this caused everyone to run all the way back to COT so you’re welcome for the non-rest.  Sorry, not sorry.

At COT, we named our FNG – Trickle (welcome!!).  D2D race for announcements which sold out in about 5 hours to the surprise of everyone.  Prayers and praises – we had a little of both.  Overall, just the right amount of suck but we got better and that’s the goal.

Shady out (thanks Shanks for the gap in schedule!)

TClap |
7

We jumped the fence, but could not escape the Ring of Fire

Leave a comment

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.

Great work by everyone today!

 

TClap |
0