Tag: Ruby Slippers

Miles and Smiles

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WARMUP: No Warmup right into the Thang
THE THANG: Miles and Smiles….2 + miles stopping every half mile to do some pt… 10 ruck curls, 10 ruck overhead presses and 25 ruck squats. All while have great fellowship along the way.
MARY:
ANNOUNCEMENTS: Kenya Convergence
COT: Prayers amd Praises… safe travels, marriages ,Pax going to Growruck Charleston

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Choose Your Cluster

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WARMUP:
Pledge of Allegiance then Mosey to FMRX.

THE THANG:
4 cluster of cones set up in the parking lot. 3 cones in each cluster. One exercise (and count) on each cone. Pax, OYO, run the loop through downtown Fort Mill, choose a cluster of cones, do the exercise in the cluster, then rinse and repeat. The cones may or may not have been repurposed from yesterday’s workout at Ring of Fire.

MARY:
Some had just a few minutes for Freddies and Flutters.

Awesome work by all pax. Thanks, FunHouse, for the opportunity to lead!

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PainBall Redo

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WARMUP: Mosey around the COT parking lot and then down the hill towards the backside of the school. While moseying we performed high knees, buttkickers, and L/R karaoke. We circled up at the pullup bars and executed the following: WindMillsICx5, 1Burpee OYO, CherryPickersICx7, 2Burpees OYO, MoroccanNightClubsICx10, 3Burpees OYO, HillBillyWalkersICx12, 4Burpees OYO, SideStraddleHopsICx25, 5Burpees OYO. We were ready to play ball!
THE THANG: 4 cones spread out in the shape of a baseball diamond. Perform exercises at each base and then proceed to the next base via suggested mode of transportation. Go until the defense completes the Outfield Dora. The base exercises and modes of travels were: Home Plate – 5 Pullups, 10 Merkins and then BroadJump to 1st base – 5 Burpees, 10 Merkins, 15 CDDs and then Lt. Dan it to 2nd base – 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs and then CrawlBear to 3rd base – 5 Burpees, 10 Merkins, 15 CDDs, 20 LBCs, 25 Flutters ( single count ) and then BearCrawl to homeplate.
The offense continues around the base path and tries to make as many trips to home they can before the defense completes the following Dora routine: 50 Burpees, 100 Sumo Squats, 200 Flutters ( single count ). Finished 1 complete inning with Bobber’s team losing to Rebel’s team 3-1.
MARY: Penalty for losing was 1 minute of Burpees. In F3 fashion both teams performed the penalty. Ended right at 6.
ANNOUNCEMENTS: Convergence 6/10 for Kenya, Boss Hog farewell drop in at the Print Shop
COT: Lifted up prayers!

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Dora the explora?

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WARMUP: Moroccan night clubs, cherry pickers, windmills
THE THANG: Dora with 200 reps at one end and coupon work at the other. Partner workout.
MARY:
ANNOUNCEMENTS: Convergence on 6/10
COT: Be accountable and prayer

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Prison Painball

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NASA and Ruby Slippers tag-team Q. It was a wonderful dewy muggy morning! PERFECT for what was planned…..

WARMUP: Ruby led the warmup. First a run around the entrance road loop out front, approx half mile or so, then circle up in the parking lot for the following:
* 1 burpee OYO
* 7 windmills IC
* 2 burpees OYO
* 7 cherry pickers IC
* 3 burpees OYO
* 7 Moroccan night clubs IC
* 4 burpees OYO
* 25 (4ct) SSH IC
* 5 burpees OYO
Quite a nice warmup! Then on to….

THE THANG: PAINBALL
Divide the pax into 2 teams. Team NASA, and team Ruby. One team is on “Offense”, the other on “Defense”. The offense does their workout, tries to circle the bases, and cross home plate as much as possible until the defense finishes their workout. When the defense finishes their workout it ends the respective half of the inning. Teams then swap from offense to defense and vice versus. Continue/repeat until time to go to COT.

OFFENSE – BASE WORK:
Cones set up at all 4 bases on the baseball infield – home plate, 1st base, 2nd base, 3rd base. Each cone has a set of exercises and a type of movement to the next base. Only one person is allowed on a basepath at any given time – you can have a runner going to each successive base but not going to the same base, just like baseball. No more than 2 runners on a base at any given time (tough to have only one – things clog up). Do SSHs while waiting to exercise or move. When a runner does all the bases and crosses home plate, that is a run for that team. Exercises and movements:
* Home – 1 burpee, 10 merkins, then long jump to first base
* 1st base – 1 burpee, 10 merkins, 20 CDDs, then Lt Dan to 2nd
* 2nd base – 1 burpee, 10 merkins, 20 CDDs, 30 BBSU or LBC, then crab walk to 3rd
* 3rd base – 1 burpee, 10 merkins, 20 CDDs. 30 BBSU/LBC, 40 flutters, then bear crawl to home
* Rinse and repeat until defense is done. A run does not count if the runner has not crossed home plate. No halfway there scores. All or nothing.
>> A suggestion was made for next time to have offense start the runners off where they left off at the previous inning.

DEFENSE – DORA
Two cones about 30yds apart is the run portion. One person does and exercise, while the other runs. Swap when runner returns, continuing the exercise count where the other left off. In the case of multiple people on defense – split the group and take the highest count of one person. Exercises:
* 50 burpees
* 100 sumo squats
* 200 flutters (2 ct)
Defense records the last out when the last flutter is done AND the runners are back in.

Pretty much nonstop movement for one hour! No breaks between innings. Just swap offense/defense and get after it.

We got 3 full innings in, and another 4th inning where reps were cut in half in order to complete before COT. Team NASA won by one run, but dangit if team Ruby came on strong and almost…….by a half base…….tied it in the end. Not sure what we would’ve done in a tie…….
WAGER: was going to be burpees but everyone was smoked. An IOU for that.

PAX really enjoyed this! A rematch was mentioned. This will reappear later this summer or early fall……

These guys were hammering it out, knocking out long balls, and flippin some bats all morning! AWESOME JOB FELLAS!! AND between rolling around in the dewy grass and infield sand, everyone got nice and sandy dirty – sugar cookies!!! Yes, that was intended. You are welcome!! HA HA HA!!!

Observations:
* Senator Tressel is a MACHINE! Dude just cranks it out.
* Tapout definitely benefits from his youth but put in A TON of work…..did every rep! So cool to watch him do his thing.
* Headspin can burpee with the best of them. Don’t tell Slapshot that though……
* Falcon Crest gets the work done, a silent killer, John Wick style. So great to see him back in the gloom accelerating.
* Ruby Slippers is really returning to form from his injury……watch out Fort. He’s coming for ya!!
* Uber kept the mumblechatter going and knows what levers to pull to keep guys motivated and pushing through the pain. MUCH appreciated!!
* I was just happy to be there with the fellas and complete it all without merlot. I wanted to push everyone including myself. Pain = growth.

ANNOUNCEMENTS:
* Read The Fort Newsletter and get involved
* All AOs closed next Saturday 6/10 for Poppins’ Convergence for Kenya
* Fort Mill Care Center needs volunteers to help with lawn maintenance. Jiffy has been doing alot of mowing on his own. We can do better Fort!! Let’s help……see signup in the Newsletter

COT / P&P:
* Senator Tressel’s mom
* Vuvu’s son and family
* The serving at Bethel Men’s Shelter
* Marriages
* Health – including mental health
* Ruby in his mentorship of a gentleman at Bethel Men’s Shelter
* Many more……

GREAT way to start off the day, up 1-0 at sunrise!!

On behalf of Ruby Slippers, we thank you for the opportunity to lead. God bless.

– Ruby Slippers and NASA

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The Testament!

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Hey guys! If you haven’t heard, the Wild at Heart series Q’s by @kaiser was a huge success! We had some great conversation and fellowship that lead to many sharing their hearts and becoming better men as a result.
Now that Wild at Heart is finished, this 3rdF AO will be known as “The Testament” and will be Q’d in a rotating fashion. We’re setting up a few bible study series with videos that will allow anyone to show up and be a part of the conversation (no pre-work needed) If you’re not already involved in a 3rdF event then this is will be the place to be!!
I will be taking the first Q for a 4 part series on Holy Habits. This is the concept of aligning your day to day activities with Gods will for your life. I’ll be sending out study guides before each meeting for anyone who wants to de some pre-work.

Come grow stronger in your faith along side your brothers!
6:15am every Wednesday at the Springfield clubhouse. Coffee is provided (and occasionally donuts!)

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Bo-berry day

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Quick disclaimer then mosey over to front of school. Some basic warm-ups: SSHs, windmills (with appropriate amount of moaning), mtn climbers, parkers. Lap around drop off line to show everyone the .25 mile loop.

The Bo-berry mile (no clue where this name came from). 10 burpees, 15 merkins, 20 squats, run a lap. Repeat this series 4 times.

Partner up for some jump overs. P1 does a burpee while P2 holds plank. P2 then drops to 6″ hold while P1 jumps over to do burpee on other side. 10 burpees for P1 then flapjack. Repeat but this time only do 8 each partner.

Mosey over to benches under awning. 5 box jump burpees, 10 derkins, 15 dips, then run to stop sign and back. Rinse and repeat.

Mosey back for about 4 rounds of abs before times up and COT. Lots of chatter about FishStix’s form today but it was hard to really tell b/c he was usually so far in front of everyone. Great work by all this morning and thanks Headspin for chance to Q!

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HIIT & Move

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WARMUP: Walked/Mosey to a more suitable parking lot surface and performed the following exercises: SquatsICx10, WindmillsICx10, SSHICx15, PeterParkersICx10, MerkinsICx10, MountainClimbersICx12
THE THANG: Stayed in the preferred parking lot and performed the following routines.
HIIT series for 3 rounds – 40sec of 1st exercise followed by 20sec of 2nd exercise, 30-45 seconds of moseying/walking in between rounds. 1st Exercise-Sumo Squats, 2nd Exercise-Jump Squats.
Next it was time to move a little bit. Start at the beginning of a parking space row. Move 2 parking spaces forward, perform an exercise, and then move 1 parking space back, perform an exercise. Continue this routine for 5 minutes. Mode of travel forward was Alt Lunge Walk, mode of travel backwards was Alt Backward Lunge Walk, exercise performed at each destination was 3 Burpees.
2nd HIIT series was the same as the first but with different exercises. 1st exercise was Inch Worm Merkins, 2nd exercise was Shoulder Taps. Performed 3 rounds.
Time to move again so we did the 2 parking spaces forward and 1 parking space back flow with different mode of travel and exercise. Mode of travel forward was Bear Crawl, mode of travel back was Crawl Bear, exercise at each destination was 5 CDDs. Completed 5 minutes
Time to HIIT the Abs. Same HIIT routine as before.
Round#1 – 40sec of LBCs followed by 20sec of Reverse Crunches
Round#2 – 40sec of AHs followed by 20sec of Gas Pumpers
Round#3 – 40sec of BigBoySitups followed by 20sec of Straight Lower Leg Lifts
Mosey/walk back to COT!

MARY: Didn’t need it
ANNOUNCEMENTS: Bethel Men’s Shelter, Memorial Day Murph, Kenya Convergence
COT: Health – mental and physical

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Halting Ring of Fire

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17 pax posted at Ring of Fire.

Started with a run. Did some Toy Soldiers and carioca.

Warm up with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Ran around to the back of NaFo.

Did bench work: step ups (10 each leg), incline merkins (12 I/C), dips (12 I/C), butt touch squats (12), decline merkins (10 I/C), calf raises (18).

Proceeded to run some more, and stopped at the band practice lot. Did “Munitions factory”:
Pax do low plank for 1 min (this is home), then bear crawl about 100 yards (this is your commute), then do work at your factory making BOMBS (pax do 25 each of: burpees, OH claps, merkins, big boy sit ups, squats), then commute back home doing a nur, then plank for the six.

Then we ran to the pull up bars.

Did 6 pull ups and 6 toes-to-bar
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Next run back to shovel flag for some mary…we did the Sally (Moby’s Flower) routine where leg raises for “bring sally up” and 6 inch leg hold on “bring sally down”.

Fini, COT.
HALT = Hurt, Angry, Lonely, Tired. These can be triggers for our Jester. Be aware so that you might be able to break the cycle.

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