Tag: River Rat

The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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Wake Up, ISI DORA!

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WARMUP:

20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC

Farmers carry to center parking lot

THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.

Round 1: NUR
– [ ] Goblet Squat
– [ ] Skull crusher
– [ ] Lunges
Winner – Plank
Loser – American Hammers

Round 2: Sprints
– [ ] KB Swings
– [ ] Curls
– [ ] Halos
Winner – LBCs
Loser – Flutter with press

Round 3: Bear Crawl
– [ ] Snatch
– [ ] Merkins
– [ ] Upright Row
Winner – Al Gore
Loser – Man Makers
**this round was tough**

Round 4: Power Skips
– [ ] Bent over row
– [ ] OH Press
– [ ] Tricep Extension
Winner – Hello Dolly
Loser – Hello Dolly w/ press

MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC

ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.

Convergence coming up at NaFo I n Labor Day.

COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.

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Bobber needs gloves

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WARMUP:
SSH
Morrocon night club
squats
Peter Parker
seated surfer

THE THANG:
Mosey around to the pull up bars.
2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute.

Star workout in the field
10 burpees in the middle.
power skip out to the corner
nur back to the middle
20 reps for the outside movements.

Corner exercises were:
1. Kick through Merkin
2. Palm(s) to the ground squat
3. extended calf raises
4. American hammers

MARY: none
ANNOUNCEMENTS: Hog and Coyote
COT: https://youtu.be/DpHqRuteuzc

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Helping your brother bear his burden

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WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats

THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.

After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.

COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.

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Death by fest

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WARMUP:

Mosey to back of AO to back parking lor to warmup

WINDMILLS

LOW AND SLOW SQUATS

PLANKS

PARKER  PETERS

PETER PARKERS

SHOULDER TAPS

5 BURPEES OYO

Run back to starting area, Karaoke both sides on way back.

THE THANG:

Death By

1 minute rounds, complete exercise and then rest until next round begins, it’s cumulative so gets impossible eventually and you will fail. When you do you complete penalty squats
We completed Death bys for three exercises, Burpees, Jump Squats and Merkins

BURPEES – 8 RDS. (108 total)

3/6/9/12/15/18/21/24

Only IJ completed 24

Bear crawl to cone halfway down lot

JUMP SQUATS – 9 RDS. (184 total)

3/6/10/15/20/25/30/35/40

Most of us failed in last rd.

Lunge walk to far end of lot

MERKINS- 8 RDS (108 total)

3/6/9/12/15/18/21/24

MARY: N/A
ANNOUNCEMENTS: (Rock, Hill) Coyote, Pull up bar install, (fort) Bethel, blood drive
COT: prayers for families

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Not a Mile

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https://strava.app.link/p88mB09efpb

Warmup:
SSH
IW
HW
Good Morning
Around the World
Merkin (slow count)
Yoga
Halo

10 Swings
10 Goblet Squats
10 Merkins
Move (bear craw, waiter carry, suitcase carry)
10 Swings
9 Goblet Squats
9 Merkins
Down to:
10 Swings
1 Goblet Squat
1 Merkin

1 Clean
1 Racked Lunge
1 Press
Each side
2 Cleans
2 Racked Reverse Lunges
2 Presses
Each side
Got up to 5 reps

Head back toward COT
stopping occasionally for
1 thruster
1 manmaker
1 burpee snatch each side

NMM: Good Friday
I’m afraid that, like Peter after the Last Supper, I’m more willing to fight for Jesus than to die for him.

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Heavy dice

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After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot.

Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”.

Today, we let the dice decide our reps as we worked through a pre-determined list of pain. PAX took turns rolling 2 dice and we just did that number of reps. I had promised in Slack that today would be for heavy bells and low reps, which mostly held true. If any PAX rolled doubles, we added 5 burpees to the lineup.

The movement list is as follows:

Swings

Goblet squats

Deadlifts

Hammer Curls

Overhead press

Scull crushers/tricep extensions

Lawn mower pulls

Single leg deadlifts

Cleans

high pulls

Chest Presses

Snatches

Mozey

 

After 2 rounds through the rotation, a very suspicious truck pulled into the parking lot. “That can’t possibly be Tesh!” the group cried. We readied our kettlebells as our only defense against the intruder. Heartbeats quickened, palms sweated, pupils dialated, and we fixed our gaze upon the magnificence that was… Tesh.

Not nearly enough light ribbing later, Tesh joined us.

We accomplished 2 more rounds with his highness, and the burpees kept flowing – finally giving way to some Mary at the end of the workout followed by COT.

Solid crew this morning.

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Convergence: Love & a passing of the flag

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Station 1 (Santini): Traditional Pain Platoon

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.

Station 2 (Shady / Maximus)

Warmup (Shady) – 21 SSH, 5 burpees, 18 SSH, 5 burpees, 12 SSH, someone whined about burpees so we did 10 diamonds merkins…then did 5 burpees
Group 1
  • partnered up and Dora style started out with 100 pull-ups.  Partner 1 on the pull-up bar, partner 2 did a lap around the playgroud
  • Stayed on playground, stayed with partner, Partner 1 AMRAP merkins while partner 2 ran the length of the playground and back to AMRAP merkins
  • Stayed on the AMRAP theme with flutters, then back to merkins, then back to flutters…then (I think) time was called

Group 2

  • Partnered up and Dora style, but this time 50 pull-ups with the run around the playground (Q modification given time and we aren’t cyborgs)
  • AMRAPs were just 1 round of merkins and flutters (again, I think…may need a lifeline here from Max)
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 American hammers..we did this twice
  • W/ time to spare we ran to the top for 10 diamond merkins and ran to the bottom for 10 V-ups
  • In buzzer beater fashion, we ran to the top again for 10 ranger merkins and ran to the bottom for a partner 1 lay on the ground and grab partner 2s ankles where partner 2 would throw partner 1s feet down 10 times as you straight leg lifted them to his face

Group 3

  • Dora style 50 pull-ups with the run around the playground
  • We made our way to the hill with the statue where Maximus laid down the NUR up the hill and at the top 10 bomb jacks and ran to the bottom where we did 20 american hammers..we did this twice
  • Running low on time ran to the top for 10 diamond merkins and ran to the bottom for the ankle grabbing / feet throwing core exercise 10 times
NMM: After each of the groups had done their pull-ups, Maximus and Shady shared their thoughts and experiences on LOVE.
  • Shady – areas of focus were loving your brother and being your brothers keeper.  Sending a text or reaching out to someone to just say “hey, thinking of you” could change their day.  Realizing that the ones you love are watching you, emulating you, picking up on good and bad habits.  Realizing we don’t know it all, especially to the ones we love, is a sign of humility and a factor of growth and development.  For those of us with children, we have never been parents before so we honestly have no idea what we’re doing.  Love starts with servant leadership and personally for YHC, this usually progresses when the mouth is shut and ears are open.
  • Maximus – For my discussion on love, it begins with being intentional as love is a decision. We must make the decision to be intentional with our actions. Whether it be in our faith, marriage, parenting of our kids, with friends and yes, even with work relationships, we must be intentional. Think about how easy it is to get distracted, whether at dinner with your wife or even on a Zoom call for work. We often allow our minds to wander or even start doing something else while the other person is talking, looking for our engagement. Stop. Be the person who is present in the moment. Put the shoe on the other foot. Love that person as your relationship to them allows.

Station 3 (Pusher & Cakeboss): Love Edition

COP
  • SSHs
  • Windmills
  • Squats
  • Mtn Climbers
  • Merkins
  • IWs
Cake Boss spells love “B-U-R-P-E-E”
The Thang
  • Jacobs Ladder with Derkins and Monkey Humpers
  • Plank/Dip sequence
  • Bear crawl to top with burpees
NMM:
  • Cord of 3 strands cannot be broken. Having God in your marriage is the 3rd string. Adding communication to the marriage strengthens it. – CB
  • Gifts vs Gaps. Focus on the gifts that your wife or significant other bring vs what she is missing. Seeing her this way builds love. – Pusher
  • Much love was on display with all of the mumblechatter and fellowship. The relationships formed through F3 has increased our love internally and is reflected outward to our Ms, 2.0s, PAX and community… #morethanaworkout

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

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