Tag: Pusher

Sweep The Leg: Called in off the Bench to Close this one out!

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Respect the Claves as started a few days early! Vuvu called me up to fill in and I happily accepted.

The Thang:

19 PAX emerged from the gloom at Sweep the Leg for a Monday morning kick in the teeth.

  • Mosey to the Baxter mushroom pool and do lunch walks until 6 arrives
    • Take a .5mi lap and then complete the reverse board of pain, dropping one exercise each round
    • 10 Dips x1
    • 10 Merkins x2
    • 10 Squats x3
    • 10 Big Boys x4
    • 10 Burpees x5
  • Back to COT with anywhere between 3-4mi and potentially 50 burpees

Cyclops got the Bundt cake prize

River Rat had the actual birthday

Shortstop prayed us out and it was surely a gift for sure!!

 

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Swimming Laps on a Frigid Morning

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17 posted to STL on a crisp morning, perhaps one of the last ones of winter 2020-21 with temps in the 20s.  70+ in the days ahead — sunshine and pollen, Spring is here.

The Thang

Pretty simple weinke this morning

Quick mosey to Baxter and the Mushroom Pool parking lot

From the parking lot run out Richard’s crossing back across Front St, past the homes of Sugar Daddy, Tesh and other pax around the loop and back to the MP parking lot

OYO exercises at the parking lot:
10 Burpees
20 Parker Peters
30 Squats

Rinse and repeat

Return run home

COT

Moleskin

Great to see the pax out pushing hard on a cold morning.  The pace was brisk too, so the bodies warmed up quickly.  Those who made 5 laps ended up with 3.9 miles and those with 4 laps finished with 3.4 miles.  A few OCD pax had to get that 4 mile click so they added a loop in the parking lot on return.  Great effort by all!

It was great to meet Juan Valdez for the first time — keep posting, amigo!

My word for 2021 is NOW.  It’s surfaced a lot in the first two months — a constant reminder to live in the real world with the people immediately around me in the place that I’m in at that moment.  Get out of my head and be aware of what’s happening NOW and how I’m called to live NOW.  Hopefully the challenge for each pax to live my word for this day bore fruit.

A big thank you to Vuvu for the Site Q exemption from the Top 3 rule at STL.  Always an honor to lead the pax.

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3

Finding Cindy

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The cars really poured in this morning….

25 PAX Present

Changed my plans a bit….Modify as necessary, right?

Warm-up
SSH in cadence….had to part the waters for River Rat’s arrival
Burpees in cadence. I think we hit 18
Imperial Walkers in cadence 15ish

Brisk Mosey to the Church of God

COP
SSH
Hillbilly Walkers
Some Yoga
Mountain Climbers
Slow Count Merkins (always a crowd pleaser)
A few burpees in cadence

Mosey through all the brick stairs at the Church of God
Plank it up in First Baptist Parking Lot
Some More Yoga (squats)

Thang:
Bear Crawl with additive Merkins at each parking line
1-2-3-4-5-6 (total 21)
distance – a long way to bear crawl
Al Gore
Cossack Squats

Brisk Mosey up to the Rug factory

COP:
More Yoga? Yep
33 Monkey Humpers in cadence (nobody liked this)
Some burpees in cadence

Brisk Mosey to Sisk Memorial Parking Lot to find Cinder Blocks
(There’s a reason it’s called Block Party)
Thang:- divided into groups of 3
– Three Stations: Manmakers, plank, run to bottom of Massey hill and back
Had time for everyone to do one rotation (probably 15-20ish manmakers)

7 Additional Burpees in cadence
11 Bomb Jacks

Mosey with the blocks back to COT

NMM:

Quote for the day from Thoreau’s Journal August 5 1891 ““The question is not what you look at, but what you see.”

A word on today’s naming: the Q takes responsibility for the outcome. That was me today. On naming an FNG, I went with “Dude Wipes” as a suggestion thrown out. Not the worst name, but was not right for this FNG.

It didn’t feel right. I did a poor job reading his body language. I should have vetoed it. Not my best moment as Q. We’ll rename this FNG.

When we’re on Q, we are charged to take responsibility. In this moment, I accepted responsibility for the outcome of the naming. In the future, I’ll take responsibility fearlessly when convicted. Even (especially?) when that conviction appears as a still small voice. If that means going against the flow of the PAX, so be it. After all, that’s a leader’s job: influencing movement towards advantage. Sometimes we gotta row upstream. I should have rowed harder today, and that’s on nobody but me.

Besides, none of the PAX wanted to do that many burpees or monkey humpers anyway. So if I go with a name they’re not happy with, it’s just more of the same from the 1st F side of the morning.

Welcome – unnamed FNG, It’ll be good to post with you again soon.
Welcome – Barrel Age, I think you brought out a lot of PAX to support you today!

Prayers for the kids, teachers, and parents of the FMSD as they plan for a return to school 5 days a week at all levels.

—
Band Camp Dismissed

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Cupid’s Cup 5k at Minnow Pond

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The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

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5

Breaking the Tie

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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.
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3

Running in Circles

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8 HIMs gathered at Ring of Fire today with many thoughts on their mind. Would Pusher bring it? Would it rain? Would we do pull ups? These questions among others brought the Pax into the gloom seeking all 3 F3s and YHC was happy to oblige.

After creating the Weinke, Kaiser reached out to ask that I bring a Bible verse with me the next day. This request led to some soul searching. YHC first thought was to go with Galatians 5:13 which describes our need to serve others in love. Around 4 AM, I woke to the idea of Ephesians 5:8 which calls us to live as the light in this world. Both of which aligned with being examples in every relationship.

The idea behind the Weinke was circles. In 2020, it felt like I was running in circles, each time having to overcome hurdles, only to have those same hurdles pop back up again the next time around. 3 circles were chosen and away we went.

Weather

49 degrees with a threat of rain; Rain started at 6:08 AM

The Thang

Proper Disclaimer was uttered

Mosey to Elementary School lot

  • Toy solders/High Knees
  • Karaoke left
  • Lunge walk/Mosey
  • Karaoke Right

COP

  • SSH x 30
  • IW x 15
  • Merkins x 15
  • MNC x 20

Lets get it!

Circle #1 – stop at each 1/4 of the circle

  • 1st stop – 10 Burpees
  • 2nd stop – 20 Squats
  • 3rd Stop – 30 Mountain Climbers
  • 4th Stop – 40 Flutters
  • Rinse and repeat 3 times

Circle #2 – included the hill

  • 1st Stop – 10 Irkins
  • 2nd Stop – 10 Bombjacks
  • 3rd Stop – 10 Monkey Humpers
  • 4th Stop – 10 Big Boys
  • Rinse and repeat 3 times

Circle #3 – School driveway

  • Partner up due to time
  • Partner 1 runs circle
  • Partner 2 does exercises
  • Rinse and repeat
  • 20 Step Ups
  • 10 Dips
  • 30 Merkins
  • 40 Freddy Mercuries

 

Moleskin

  • Thanks to Kaiser for his leadership and the request for the Bible verse
  • Prayers for Splinter and quick recovery
  • Prayers for continued growth as spouses
  • Accountability to be a “light” in this dark world
  • T-claps to Harry Caray and team for putting together the Dam to Dam Bar 10k

The gloom is always the best way to start your day!

Pusher

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9

Block Party Beatdown

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YHC took the opportunity to celebrate MLK Day by spending some quality time with the M yesterday. During that time, we made our way down to WEP to get an update on the progress of construction of our new amphitheater. While strolling around downtown, I began to formulate my plan for pain at Block Party today. Who knew we had so many telephone poles in Fort Mill?

The plan was to challenge the Pax with both an upper and lower body portion in separate doses. YHC made the weinke, reviewed prior to the start and away we went.

19 Pax joined me today. There is definite acceleration at Block Party and this is largely due to the leadership of Bobber. Over the last 8 years, AO success has largely been due to two factors: Site Q and difficulty of the workout. Bobber has been a leader in both areas. T-claps to you!

Weather

30 Degrees but no wind; My “Steve” said pants; Tesh’s “Steve” said no shirt

The Thang

Disclaimer was read

Mosey to top of Massey hill – COP

IW – 15

SSH – 30 (always 30+)

5 Bombjacks

Mosey to church parking lot – COP

Merkins -12

Mountain Climbers – 15

5 Bombjacks

Mosey to John Boys – COP

MNC – 25

CDD – 15

5 Bombjacks

Mosey to Sweet Baby Jesus Church – partner up for a Leg Dora

Partner 1 runs around SBJ

Partner 2 does exercise

150 Squats

150 Forward Lunges

150 Side Lunges

Mosey to Ardrey Street – 9 Telephone Poles on right side

At each pole, do the following:

5 Inchworm Merkins

10 CDDs

16 Shoulder taps

Mosey back to AO for Mary – Feet up for the entire Mary

10 LBCs

10 Flutters

10 Hello Dolly

10 LBCs

10 Flutters

Moleskin

  • Prayers to Utah and his family as they support Colin
  • Jekyll taking over as site Q for Minnow Pond this week
  • Improper Pig has been added to Dam to Dam Bar 10k – Great leadership by Hardwood, L Train, Long Duck, Harry Carry and Floppy Disk
  • Continue to ask for prayer and donations for Harlans Heroes fundraising. Goal is $20k
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3

Broke loose at Footloose

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Footloose = Hill options. You don’t think so? I disagree.
28 degrees on this crisp Thursday morning in our once Mill town for 9 of us to converge at Footiest of all Looses…yeah, it doesn’t work well for this one. Anyways

Disclaimer and look we even have Crop Duster with us…yeah, he’s definitely lost.

Run to Minnow Pond AO
SSH / Butt Kickers

5 Burpees & 10 Merkins

Run up the hill to the parking lot on the right.
15 Squats & 20 Peter Parkers

Run down the hill and back up
25 Merkins & 30 LBCs

Run down the hill and over to the FM COG lot (the really nice lot)
25 Bobby Hurley’s / 20 Flutters I/C

Run up the adjacent hill and back down
15 Mountain Climbers I/C & 10 CDD I/C

Run up the adjacent hill and back down
5 Burpees

To the lot across the street, the other really nice one, for a ladder of sorts
1 Squat Jump on one end and 5 Burpees on the other with running in between
2 Squat Jumps & 4 Burpees
3 Squat Jumps & 3 Burpees
4 Squat Jumps & 2 Burpees
5 Squat Jumps & 1 Burpee

Back to COT

Thank You for entertaining me.
SYITG
Maximus

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5

Upside Down

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SkyQ was stirring the Site Q’s spirit 30 days ago, suggesting he needed to loop YHC in for a New Year’s Eve Q at The Ranch.  Little did he know 12/31 happens to be my birthday, so there was no way I could pass up the invite. 12 pax posted in the damp (but not rainy) Gloom to make it official.

The Thang

Warm up yog around parking lot

Extended COP — familiar set of exercises interspersed after every two with increasing rounds of Burpees, starting with 2 and increasing by 2 each round up to 12

Mosey to the picnic tables and partner up

Partner 1 = 12 Derkins + Partner 2 = Balls to the Wall  / Flapjack (3 rounds)
Partner 1 = 12 Bombjacks + Partner 2 = People’s Chair / Flapjack (3 rounds)
Partner 1 = Donkey kicks + Partner 2 = Plank / Flapjack (3 rounds)

Mosey to soccer field and muster up

The next series will involve moving down and back across the soccer field…BUT…in recognition that 2020 was a year when “holding ground” qualifies as success, the objective is to make the trek with backwards or sideways moves (ie, Carioca, NUR, Crawl bear, Backward or sideways lunge,  side shuffle).  The only acceptable method forward is Bear Crawl)

We proceeded to move back and forth across the field and each down/back was marked with a set of Burpees declining by 2 with each series (10-8-6-4-2).  Final traverse for all pax was a Bear crawl

Circle up for Mary

Series of core exercises, capped off with Superman rendition of Happy Birthday song courtesy of JWOW and Backdraft.

Mosey home

COT

Thank you to Ruby Slippers for the opportunity to tie off 2020 —  it was truly an honor to be in The Gloom IN PERSON with the pax to finish the strangest year any of us have experienced.

It was an upside down year given that no one could have foreseen a pandemic coming.  Or a stock market rally in the aftermath.  Or legalization of pot in some states along with criminalization of holiday family gatherings.

This upside down and backwards orientation aligns perfectly with the Gospel and sets the stage for a new approach to 2021.  I’ll pick my One Word for 2021 (Now) and review 2020 and make plans for 2021…all the things that I would typically DO in prior years.  But 2020 has taught me that NONE of these matter unless they’re connected to the will of my Creator.  Rather than focus my energies on what I’m doing, I first need to create space for what He’s doing…and then fit my part in as accompaniment ( I think that might be a musical term, Band Camp?).

Thanks to the pax who posted to help me celebrate the completion of my 54th year on the Big Ball.  And thank you to all pax of The Fort for carrying me and each other through an upside down year.

Cheers!

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5

Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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