Tag: Pusher

Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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1

Lucky 13s

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Typical warm humid July morning in Ft Mill.  Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout.

Disclaimer
Count off

Thang:

Sweep the Leg 072020

The route is a one-mile distance using the out and back style: Run out to Gold Hill Elementary school, where the flag pole is ½ mile from the parking lot and run back (total is one mile).

At each ¼ mile along the route, there is a sheet with exercises to do.  See table below.  Count 15 for all exercises.

Loop 1/4 mi 1/2 mi 3/4 mi 1 mile
1 LBC Merkins Monkey Humpers Bobby hurleys
2 Big Boy S/u Dips Squats Mtn Climbers
3 Freddie Merc. Diamond M Calf Raises SSH
4 Amer. Hammers Carolina Dry Docks Lunges Plank Jacks

We had a few runners complete all four miles.

Fini, COT

Notes: The one hill on the return leg was not pleasant after the first mile.  Good practice for the upcoming SWEATI.

Keep Cash and his family in your prayers.

Top three: Bones, Speed Racer, Long Duck

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True Americans

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It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

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11

All about Stang

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It’s always a pleasure to Q Laces In especially when Slapshot (fellow Yinzer) markets that YHC will bring pull-up pains. 11 PAX got better this morning. Shout out to Greenwave for finally posting after months of hibernating.

COP started in the parking lot with 13 windmills (surprised??), 5 burpees since Cornhole was late, then 13 very slow squats. Mossy to main school parking lot, 26 IW, 13 mountain climbers, 26 SSH, and 5 burpees. PAX line up in a line facing baseball field, toy soldiers half way down then NUR to end of lot. Mumble chatter started up and was wondering when PAX would be mossy to pull-up bars. Not yet…..

PAX broke up into 3 groups. Each group lined up within the parking lot lanes near the football practice field. Run from the curb line to the first parking stall. Each stall has a assigned parking number for the students. The first number = burpees, second number = squats, third number = merkins. For example: parking stall number is 287 = 2 burpees, 8 squats, 7 merkins. Run back to curb and back up the lane to the next parking stall. Rinse and repeat until we got about half way down the parking lot.

Mossy towards pull-up bars….whoops….hard right turn and mossy to the hill next to the football stadium. PAX were soooo concerned about heading to the pull-up bars…the intention was to run more this morning. PAX were surprised and glad we mossy away from the bars.

At hill we did 22’s (11’s on steroids). 2 merkins at bottom of hill, run up hill to last light pole – 22 squats. Run back down hill. Increase/decrease by 2 reps. Mumble chatter mostly by Stang….shocking! 5 burpees to complete the WO.

Thanks for opportunity to lead, everyone was gassed and sweaty!

 

Prayers to Cash, Bonsai, FMSD (teachers, leaders, admin, students, and parents) during this time.

Trucker

 

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6

The Buble’

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The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

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5

Simple inconveniences

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18 PAX gathered in for The Bubble amidst humid conditions outside a mushroom pool.

Warm-up:
SSH x51
1 Burpee
Windmill x10
2 Burpees
Merkin x10
3 Burpees
Lap
Karaoke
Some yoga
4 Burpees

The Thang:
Run 1 mile to Alison Park
Al Gore to Monkey Humpers facing Sutton Rd multiple times to keep together-ish

6 Exercises for 12-reps (all in cadence):
Merkin
Low Slow Squat
Alternating Lunge
Mountain Climber
Peter Parker
Burpee

Rinse and repeat total of 144 (a gross) of reps

Run 1 mile back.
Stopping for some monkey humpers along the way to keep the group together-ish.

NMM:

There’s a lot of turmoil going on in the world. Americans (in general) have largely been spared inconveniences since WWII (maybe gas shortages in the 1970s?). In many cities, we’re being asked or required to wear masks to quell the rampant spread of COVID-19. For almost all of us, this is an inconvenience. But luckily it is only an inconvenience.

Today’s workout was certainly not convenient, with the exception of the location for some PAX. We recognize how simple workouts in the humidity makes us better. YHC is officially exhorting us to be leaders and do the inconvenient things like wearing a mask for our community’s health.

Side note:

As an FM local, I remember when Baxter was a cow pasture. Traffic is worse in town, but so much about Fort Mill is better because of the folks who moved here. I appreciate what y’all bring to our town. It is great to post with PAX from all over who are working to make themselves and our shared community better. T-Claps to y’all.

What I learned:

At The Bubble, 10 PAX doubled down posting twice today. YHC tried to keep the warm-up close for those PAX arriving late. My advice to future Qs is: DO NOT plank up in the parking lot until 6:20 or so. Unless you want to raise your heart rate from fear rather than mountain climbers as a vehicle whips into the parking lot you’re lying down in…. My mistake. Won’t happen again.

COT

Prayers:
Bonsai
Cash

—
Band Camp dismissed

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3

Great Way to Start the Week

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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.

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2

The Barry – The Bear + 1

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July 9th was supposed to be the running of The Bear, a 5mi run up grandfather Mountain, however we’ve been covided. Event cancelled and so an open slot for crazy was open.

So in The Fort fashion, we can’t waste an opportunity to have an event with some level of difficulty and whole lot of fellowship and so THE BARRY was born. 

Don’t ask me why it’s called The Barry. The list of why we do things in F3 is endless and so you can add this one on there. THE BARRY will be The Bear plus 1, so it will be 6mi for you math geniuses.

Now pay attention; Running is not the only option!!  

  • You can run it, ruck it, bike it, walk it and if you are World Wide Leader…..you can power-skip it.

This is a Thursday evening and there will be 2ndF following. Please see Sign Up Genius so we can get an idea on numbers.

https://www.signupgenius.com/go/5080E44A5AE28A64-thebarry

Details:

  • Who: All PAX that are interested….spread the word
  • What: 6mi event with Pizza and drinks to follow….(bring own adult beverages if not a PBR fan)
  • When: Thursday July 9th at 7pm
  • Where: 7000 Regent Parkway (giant pyramid building….really unique place)
  • Why: Seriously ??
  • How: Just show up with gear to do what you do and have fun

YOU CAN ALSO USE THIS EVENT FOR YOUR MIKE DOTY RUN RESULTS. SEE EMAIL FROM DOTY RUN FOR MORE INFORMATION

  • Bring chair with you for 2nd F
  • Please use Sign Up so we have idea on numbers: https://www.signupgenius.com/go/5080E44A5AE28A64-thebarry
  • Event will kick off at 7pm Sharp, with cold PBRs and hot Pizza to follow. 
  • Participation prize for first 50 participants
  • Great opportunity to EH someone and show them how nuts we really are
  • Hat will be passed to cover pizza 

Let Cake Boss know of any questions.  Don’t Miss THE BARRY.…..you only live once!!!

 

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10

Man In The Mirror…at the Minnow Pond

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Differences between this version of Minnow Pond and the last time I Q’d the MP:
1. Societal tension coming from years of oppression and ignorance.
2. The disgusting humidity
3. PAX age range: 14-57

One of these, we discussed & analyzed.
One of these, we suffered through.
One of these, we appreciate.

For the first time in I don’t know how long, there were 0 PAX for extra credit BUT (anything before the but doesn’t matter) we had 11 of us post for the Pledge of Allegiance to our great Nation at 0514. A brief disclaimer followed by a very brief warm-up mosey followed by a very, very brief round of Windmills  led us into the substantive portion of the post.
With the Nation (and world) now (and always, really), we need to address our own personal sins and shortcomings before looking elsewhere. We have to own it rather than saying it is due to someone or something else. Specific to our present tensions onset by centuries of racial injustice, what have I turned a blind eye to, or what have I tolerated? In other words, we need to have a Michael Jackson moment by taking a look at the Man In The Mirror.

As he sings in that song,
“I’m starting with the man in the mirror
I’m asking him to change his ways
And no message could have been any clearer
If you want to make the world a better place
Take a look at yourself and then make a change.”

http://https://www.youtube.com/watch?v=Zqe5NP86OCc

A key component to addressing these ignorance’s and learning is to put yourself into challenging 1:1 conversations. In the spirit of the 1:1, we’d be doing 1.1mi loops with 3 stops along each loop.

The loop had us run up Massey to the gas station for stop 1. R/T onto Harris then R/T McCammon then into the Founders bank lot for stop 2. R/T Clebourne then R/T Main St then back to the AO parking lot for stop 3.

At each stop:
10 Mak Tar Jai’s
10 Inch Worms
10 Toe Touches
10 Mountain Merkins (4ct Moutain Climber + 1 Merkin)

After completing the first lap, I realized the rep count was a bit too aggressive. So, we cut it from 10 to 5 and I think everyone was able to complete at least 2 laps.  Had I talked a bit less in the beginning, we might’ve even gotten to a full 3 laps.

Back at COT, we talked about the topic a bit more, shared some announcements and offered prayers & praises. Great start to the day with brothers to my left & right.

Maximus

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0

Uphill Times

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19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills.  We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs).  Longshanks led The Pledge and then the fun began.

The Thang

Hills, hills and more hills — that was the recipe for the day.

Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins

Run to parking lot at WEP

Muster at bottom of hill leading to stop sign at entrance of parking lot

Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly

Muster at bottom of Stairway to Heaven

Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly

Run to large parking lot across from gun shop on Massey Street

Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly

Mosey home

COT

Naked man moleskin

Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today.  It was especially sweet since it was my first Q back in The Fort in 90 days.  (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)

Welcome to The Fonz!  Yes, he set a new fashion standard to rival Slash’s collars.  Plus, he pushed toward the front of the pax throughout.  Great first time out….look forward to seeing you again.  And T-claps to Pusher on the EH.

Great to have Santini in The Gloom!  If you have any history with this #Redwood, then you know why it’s great to have him back.  If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.

Theme for the day was hills, because they provide great training for runners.  AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines).  These hills in life (short, long, steep or any combination) can be strong training ground as well.  Much has been said by many about the “silver linings” of lockdown life.  Certainly that’s been true for me and my family.  At same time,  the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead.  Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead.  Don’t limit your review to just the fun, funny, joyful, positive experiences  — the darker more challenging moments can provide training benefits too.

Great to be back in The Fort!

Keep pushing!

 

 

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