Tag: Router

Don’t Call it a Comeback

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14 HIMs gathered with YHC on this cool morning at the Armory to celebrate a return to a KB workout for me. Some came to celebrate, some came to ridicule and some were just curious. Nonetheless, I was prepared with a Weinke and ready to get after it and get better.

The Thang

Uhaul started the music with a request for 80’s rap. Some glorious songs were played. Thanks Uhaul!

Mosey to the other side of the parking lot

COP

SSH x 20
MNC x 10
IW x 10
Hillbillies x 10
Mtn climbers x 10
Windmills x 10
Mixed in Burpee ladder to 5 throughout

Mosey back to the KBs and Partner up

Tabata workout for 1 minute

Partner 1 does exercise while Partner 2 rests then switch

Round 1
KB swings/Military Press
Goblet squats/Lunge w Exchange
Merkins/Bench press
SSH/SSH
Take a lap

Round 2
Switch exercises
Take a lap

Round 3
Curls/Triceps
Bent over rows/CDD
Jump squats/bombjacks
Mtn Climbers/Plank jacks
Take a lap

Round 4
Switch exercises

Round 5
Redo Round 1 since YHC messed it up

1 minute of Mary

YHC got off to a slow start with the Q and added 30 seconds to the Tabata to ensure each Pax got 3 rounds. Will do better next time

Moleskin
– Prayers for Dave and Marianne from Jwow
– Anniversaries this week for Dojo and Maximus
-Patience for Bonsai dealing with teen girls
-Respectable birthday for Santini
– Praise for Emma back at dance

Shoutouts
– Jwow gave me a KB. Thanks buddy!
– Dojo is someone who is accelerating. Keep up the great work!

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Touchdown!

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Thanks Slapshot for letting me Q the morning after Penn State season opener that didn’t end till after midnight…at least we WON! So seeing that football season is here, incorporated some of my son’s HS football training into the weinke.

COP: SSH (Bonasi was shocked this was the first exercise), windmills, IW, LSS. Counts were in touchdown points.

Still in COP, crowd favorite: Up / Downs

Mossy to HT side wall, wall sits while PAX sprint to O’Reilys building and complete 1 burpee.

Mossy to back of Express Oli for 10 steps up per leg

Mossy to bottom of road to Evolve Apartments. Run the hill to Tega Cay Drive 6 times (points for a touchdown), and for extra point, ran the grass hill.

Round of Flutters and leg raises

Another round of Up / Downs

Score was tied with 2 minutes left, ran the hill 3xs.

Round of Merkins

Mossy to back of O’Reilys for 10 more step ups, 14 irkins, 7 derkins

Mossy to wall for repeat wall sit/burpees

Mossy to COT for last round of Up / Downs and abs lead by Bonsai and Skipper (I think)

Thanks for oportunity!

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Running … into trees

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It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

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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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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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Milkshake Found and Not Found

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Six pax posted for Milkshake with half rucking it.  The route and exercises are in the image below.

Through the walk I presented sayings/things that people generally think are from the Bible…but really are not.  These are:

The forbidden apple in the garden of Eden: Bible does not specify it was an apple.

Three wise men: there was three gifts…but the number of wise men is not specified.

A whale swallowed Jonah: Original translations say a “great fish”.

Money is the root of all evil: 1 Timothy 6:10 actually says that the love of money is the root of all kinds of evil.

God works in mysterious ways: Isaiah 55:8-9 says that God’s ways are different from ours, not mysterious as U2 may want us to believe.

God helps those who help themselves: nope not there. Variations are proverbial statements in ancient Greek tragedies. The Quran (13:11) has something similar. An English politician gave us the exact wording, which Benjamin Franklin quotes in Poor Richard’s Almanac.

But these next sayings are FROM the Bible:

Escaping by the skin of your teeth: Job says he escaped with his life by the skin of his teeth in Job 19:20.

A house divided against itself cannot stand: not honest Abe but Jesus when rebuffing Pharisee charges that he was casting out demons because He was possessed Himself, Jesus uttered the phrase.

A drop in the bucket: To demonstrate the enormity of God, the prophet coins the phrase in Isaiah 40:15: “the nations are like a drop in a bucket; they are considered as a speck of dust in the scales.”

Scapegoat: In the Old Testament, two goats were chosen for the Day of Atonement. One was sacrificed, but Leviticus 16:10 speaks of the scapegoat, which was released into the wilderness to carry away the sins of the people.

Writing is on the wall: No one knew what the writing on the wall in Daniel 5 meant, until God gave Daniel the interpretation that the kingdom would be taken away from the king.

Fini.

Milkshake route and exercises

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Run, do this. Run, do this…

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It’s Sweep The Leg, the start to a new week, it’s supposed to be a challenge and the headlights kept on coming. Man, what a great day in The Fort. As my Q slots continued over this past week, I’ve been reminded of several things, mostly encouraging. One of those is that if you’re willing to make the workout/route/plan more challenging, guys will show up.
Let’s be honest, it’s humbling yet exciting to see guys show up to your Q so why not make it worth it. That was the aim this morning.

Simple? Yes
Effective? I hope so
Worth it? For sure

We had 29 total.
Redwoods and guys who just hit the 2wk mark.
7min/mile guys and 12min/mile guys.
14yo – 50+yo

The Thang:
Disclaimer and just a few warm up things
Run to the teacher lot at the entrance to GHES
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Velux on the corner of 160
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Horizon Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to Model A
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back up to Famous Toastery
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run to South State Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins

Run back to the Earth Fare lot for 4 Corners:
Corners 1 & 3: 10 Alternating V-Ups
Corners 2 & $: 20 X’s & O’s

All in all, everyone got 3.2mi+ and some got closer to 4mi.

How will you follow that up this week? After all, you’re up 1-0 now go live life as a servant leader.

Maximus

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Tour de Golden Corral

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2020 was a bad year. COVID, death, etc. I am a creature of routine and nearly ALL of them were interrupted or flat out stopped. My cheese was moved big time. I was also in a big time headspace rut. Down on myself. Coming off an injury filled 2nd half of 2019. Body and mind tapped out. No motivation at all to get out and post. This was my 2020. Lutefisk, among others, knew that and kept at me to get out. Then he triple dog dared me with a Q request. A few of them. After turning a couple down I finally said enough is enough and I am going to get the heck out and try to put together a Q that is somewhat respectable. Thank you Lutefisk for keeping after me!! You are much appreciated!

Great morning. Great crowd gathered and the mumblechatter was wonderful. I admit I was nervous. I had not Q’d in a year or so. I made a few disclaimers and off we went. No warmups. Right into it.

The deal was pretty simple. We ran a loop of about 1.8miles, with stops for fun time at the following locations: frontside of Walgreens near Burn Boot Camp; across Gold Hill, down Lake Vista Rd to its end near the Y; back across Gold Hill to the side wall of Harris Teeters; behind the shopping center to our favorite dumpster behind Red Bowl; across Stockbridge and up the cell tower hill; to the far corner of the parking lot of Grace Presbyterian Church; then back to COT. At each of these stops, 8 total including starting at the COT and finishing at the COT, we did the following:

* 25 SSH
* 15-25 Merkin
* 25 Reverse LBC
* 25 LSS
* All were 4-count, in cadence (rather rapid)
* Plank ~2min for discussion time

Everyone did great. Shop Vac hung in there, he made it to every stop except one, and he did all the exercises!! Keep pushing it SV!! The mublechatter was great, and the group did real well watching their form. YHC had the enjoyment of nearly going face-first into some deer poop in the grass near the cell tower. Lovely. We all got a kick out of that!

COT, P&P:
* READ YOUR NEWSLETTER. Get involved. Invigorate the leader in you.
* A lot going on in everyone’s lives. I made it a point to stop by each of the PAX and have them offer a prayer and a praise, a la CSPAN.  We lifted up quite a lot to our Lord!

NMM – Foundations:
At each stop I pieced together the following. All around us in Fort Mill, Charlotte, etc. we see development, improvement, building, “progress” and such. You can’t go anywhere without seeing it.  The first thing builders do is prep the ground to handle the foundation, then build the foundation solid and strong. That takes some time to do, then they continue from there. They know that without a solid, strong foundation that is securely connected to the structure, whatever it is they’re building will NOT last long, nor will it be able to withstand stresses, etc, from storms or whatever it is exposed to.

When we are drawn to F3, as well as throughout our F3 journey, we are set out to improve ourselves in many ways – physically, mentally, socially, spiritually, etc. We strive to become better, stronger, faster. We start slow then progress as we become better and better. Each day we move ahead in our progress, we lay a brick in our structure of becoming a better person.

My challenge to the PAX was for them to gauge their foundation. What are we building on, and what is the basis on why we are trying to get better? Your foundation should be your relationship with the Lord, and it needs to be as strong, solid, and connected as you can possibly get it. Most people reach out to the Lord when they are in need. There is nothing wrong with that at all, better then than never. But that does not always yield a solid foundation that can endure even the most strongest of storms.  The best way to build a strong relationship with the Lord is to abide in Him every day. Become a son to Him, and let Him be your Father. Let His word marinate in your mind, heart, and soul to where it becomes a guiding force in your life, helping steer you to good decisions, words, and actions. Trust in him completely, with personal abandonment. When you do that with dedication, discipline, and consistency, your foundation will be one which can handle anything life throws at you, at any given time.

“Your Word is a lamp to my feet and a light to my path” – Psalm 119:105

Stay connected and trust that the Lord will guide you.

Thanks for the opportunity to lead. SYITG
-NASA

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