Late night, 1-3 AM 2.0 cuddles. Lack of sleep. Sure to be a strong showing at STL. Roll up to find Gears with that smile he always has on when he knows he is about to put in work. Solid crew to start, into 0514 the cars keep appearing.
YHC tried to explain the warm up lap, but it just didn’t make sense verbally (see below). Only way to ensure we followed the right path was to lead the way.
Warm Up Lap – 1 Mile
Start in Parking Lot
End at bottom of Brayden Pkwy Hill
Arrived in the 6:45 pace range… plank it up for the six to explain the meat and potatoes. Right arm high, left arm high, six inches. And we’re ready.
Weinke – Hill Suicides – 1 Mile Each
From bottom of Brayden Hill there are three breaks in the median. First break, 10 reps, back down the hill. Second break, 20 reps, back down the hill. Third break (top of hill), 30 reps, back down the hill. One full suicide was 1.08 miles.
Round 1 – Merkins/LBC’s
Round 2 – Curb Dips/Flutters
Round 3 – CDD’s/Hello Dollies
Round 4 (few made it into this round) – Squats/Rosalitas
After Bones and Vuvuzela decided to kick this weinke in the teeth, we made a break for COT with 5 minutes left.
Get to COT with time for Mary. 15 Reps WWI sit ups, plus a few Fifer Scissors before the clock struck 0600. Elevation gain was 364 ft.
Bones, B.O.B, and Vuvuzela were top three.
COT
Announcements
Sweati 8/15
Blood Drive Tomorrow
Read your newsletter!
Prayers/Praises
MOAB’s father rung the bell for Chemo and is prepared to take the next step
Cake Boss’ 2.0 (Owen) had and MRI for his knee. Prayers for a good report and that his degenerative tissue be healed.
Band Camp’s friends going through a divorce – prayers for their reconciliation. We are only a few poor decisions away from that same situation. Be vigilant.
Pray for families and the leadership of fathers – without strong leadership for our families, everybody is bound to fail.
Gears, that was fun. Please put YHC on the Q list again soon.
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.
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.
Fourteen/Fifteen bell slingers decided to make the hard decision and accelerate their Wednesday morning. A disclaimer was made and we were off. We slowseyed over to the front of the school with the bells for a traveling warm up.
10 side straddle hops than a mosey
10 windmills than a mosey
10 merkins than a mosey
Toy Soldiers
Karaokes
The Thang:
Dora is her name. Pain is her game.
Partner #1 – 100 KB Swing, 200 Bent Over Rows, 300 Merkins
Partner #2 – Run up to the top of the hill by the high school entrance sign and do 5 burpees.
When partner #2 gets back switch assignments.
After the pain was fully unleashed, we slowseyed back down the hill near COT for thang part 2.
The Thang 2:
Bear crawl with bell two parking spots and do 3 man makers. Went halfway across the parking lot and there was a half time performance.
Half Time: 10 snatches sprint across the parking lot and back. 10 KB swings sprint across the parking lot and back to your bell.
Half time was over and back to the rest of the scheduled program. Continue to bear crawl across the rest of the parking lot while doing 3 man makers every two parking spaces.
Back to COT for 30 seconds of LBC’s at Santini’s request.
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.
The Thang:
Started things off with the merkin mile (10 lap 1, 8 lap 2, 6 lap 3, 4 lap 4) at each corner of the lap (112 merkins total)
Next we moved over to the side of the school were we did the following:
NUR (run backwards) up the hill
lung walk back down
NUR back up and lung walk down
Apollo Ono up hill
Then moseyed over to another part of the school to discuss perspective. During the conversation I challenged the Pax to be willing to listen and understand others view point.
Listen first and react last. While all pax were lined up on the wall facing me I wrote a W on the ground and asked the Pax what this what. As expected the Pax answered M because from where they were standing it was an M. However from what I wrote was a W. It is all about perspective and how you see things.
Next exercise was Balls to the Wall and wall sits (30 seconds each) – 2 rounds
To wrap up the workout we tackled a jack webb with Burpees and monkey humpers
Completed rounds 1-3 then moseyed back close to COT to knock out 4-7. Ran out of time to finish the rest.
Today’s workout was more about reminding us to remind us that its not just about you. Think about how what you say or do may affect others. Be willing to change your point of view to see how someone else may be seeing something. It may open your eyes to a whole new perspective.
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.
Sasquatch continues to bring the heat with BROGA! Every week he adds a new way to stretch, loosen, & bring the pain to areas of the hamstrings, lats, neck, back, calves, etc…….15 mins and you are renewed. CakeBoss continually offers a Ruck option along with joining the Fellowship run to make RPG complete. The best part of today’s version of RPG was watching the HIM Sasquatch take control of the Fellowship run along w a solid COT! Prayers & Praises as we head into the Memorial Day weekend!
Remember the Fallen, honor all who give their lives for our freedom! SYITG.
YHC was excited to lead on a cool, crisp morning. Was given the pass by the M to post after an 0200 feeding, so needless to say sleep was not an abundant resource leading up to this.
Many familiar faces were seen prior to start – notables being Wegmans, Repeat, and Sugar Daddy (who brought an FNG!). Though chilly, the gloom was warm and fuzzy at the start of this beat down.
0515 struck. Disclaimer. Go time.
Mosey out to far end of lot, drop bells on one end of the lot Grab every other parking spot
COP 5 Burpees OYO 11xSSH Mosey to next row of spots 11xLow Slow Squat Mosey to next row 11xTappy Taps Mosey to next row 11xMerkins Mosey to next row 11xMoroccan Night Clubs Mosey back to Bells 5 Burpees OYO
WEINKE Five Rows of Spots 11 Reps Each Stop
Method of Travel Lunge walk to each row
Row 1 Halos Kid Launch
Row 2 One Legged RDL both sides
Row 3 Tricep Extensions Curls
Row 4 Goblet Squats Cossack Squats
Row 5 Burpee Snatch
OH carry back to start, Rinse & Repeat
We completed two rounds and headed back to COT for some Mary
Mary Kettlebell Core Work American Hammers x 20 In & Outs x 10 Flutters w/press x 20 Hello Dolly w/extended hold x 10 Six Inch Hold w/Bell x 1 min Low Plank Hold x 1 min WWI Sit Ups x 10
Rounded out with 8 burpees per PAX to reach 40/ea.
NMM
While holding our low plank YHC talked about anxiety and hurry and how we as men aren’t made to have larger to do lists than we can handle. We aren’t made to be busier than life itself – even though it is touted as a sign of success in today’s hustle world. YHC mentioned Gods peace and how we should each take a moment today to let ourselves feel Gods presence and shut everything else off. A few verses were discussed. The second was spoken to the group but the first is also tantamount to the message.
“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” John 14:27
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Philippians 4:6-7
Prayers/Praises
Baby Wegmans is 2 months! Pray Wegs & M can keep him alive further.
YHC’s 2.3 is putting on weight and feeding better this week due to lactation strategy and bottle feedings.
UHAUL is going to satisfy all of his M’s desires via Honey Do List (#HIM) this week.
Announcements
Alcatraz is BACK! Follow up on Slack for more details.
Thanks JWOWW for the tap to lead. Excited to get back into the swing of things and see more of my brothers in the gloom. Welcome FNG Scalp!
Since this was Repeat’s 2nd VQ, YHC led the warmup. Nothing fancy. Nothing special.
Partnered up near JROTC building. P1 runs to the top of the loop, 25 Merkins whiles P2 is doing LBCs. Switch once P1 returns. Next is 25 bomb jacks and flutters. Last is 25 monkey humpers and Rosalitas. Hand off to Repeat.
Repeat ran us up near the band field. There is a covered walkway with lights. At the first light we did 5 Merkins and 5 LBCs. At the next light we added 5 to each exercise so 10 and so on and so forth. Repeat estimates we did roughly 280 reps of each exercise.
Thanks for the opportunity to lead Punchlist.
