Tag: Shady

Campus Tour

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10 joined YHC for a tour of the campus, while 5 others showed up a little earlier and ran in circles.

The Thang

Brief Mosey over to the smooth pavement for COP and the following exercises:

SSHs, Imperial Walkers, Windmills, Merkins, Mtn Climbers, Squats, Peter Parkers, Parker Peters, Sumo Squats.

Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.

A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.

Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top

We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.

Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.

COT

Announcements

Prayers/Praises

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Election Day – Do you know about Pennies for Progress???

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Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County’s roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good to incorporate some very important statistics regarding the Pennies for Progress program into the WO. Further info to come on that….

COP consisted of windmills, good mornings, squats, alternate version of the Rocks up then mossy to….playground where the P4 trivia began.

288 – two pull ups, 8 LBCs, 8 Squats…why this number you ask??

434 – 4 pull ups, 3 LBCs, 4 squats…again why this number you ask?? YHC kept asking and there were a few bites but mostly discussions revolving around PSU football championships, statistics to the PSU-MSU game, but not even close. YHC kept giving hints relating to election day…..

We repeated those two again.

Mossy to first drill bit. Bonsai is celebrating the “originals” of the Fort the month of November at WEP and I would consider myself as one of them since I started 3 months after this greatest thing started in Fort Mill. The first WO Senator Tressel dragged me to at WEP involved the Drill Bit. So I figured we would all have some fun. At each drill but, PAX did 2 merkins, 8 LBC, and 8 squats….see a pattern yet? once the lap was completed, a new series of numbers: 97 (for 1997). YHC considered 97 merkins, but decided 9 merkins and 7 squats was adequate.

Mossy to playground for more history. 03 (for 2003) pull ups per PAX, then 11 (for 2011) pull ups. Bonsai then shouted our that the numbers and sequence related to the Pennies for Progress 4 referendum!! He wins, nothing of course, but is correct.

Mossy to small parking lot to do some Rugby Sprints in honor of Crab Cakes. Included 10 rounds with a few bear crawls thrown in there. Finished with some 5 minutes  of Mary.

Mossy to COT

Why the numbers?? in 1997, Pennies for Progress 1 was approved by York County voters to fund $99M of roadway improvements; in 2003 Pennies 2 was approved to fund $173M; and in 2011 Pennies 3 was approved to fund $161M – all totals $434M of roadway improvements. This program allowed York Co to widen I-77 to 8-lanes!! Without Pennies, York County roadways would be even worse in regards to congestion. This program is extremely essential for York County to TRY to keep up with growth. Its not the only answer, but without it, the roadways would be nothing but a crawl. You can debate that congestion hasn’t gotten better, but remember, York County has grown over 30% since 2000 and projected to grow another 40% by 2045. Since SCDOT is not flush with $$, this program helps mitigate as best of possible.

Today we vote on P4. $288M of roadway improvements, on a 1cent sales tax that York Co residents have been paying since 1997 – This is NOT an additional tax but a continuation. Many of us who moved into York County since then have been paying this tax and haven’t realized it. Without a dedicated tax towards roadway improvements, SC 160 would not have been widened at Zoar Rd, Gold Hill Interchange would not be scheduled to be upgraded, US 21 Bridge would not have been built….

Okay, enough of my soapbox, lots of F3 events, so read newsletter and sign up for Xmas Party, T-Giving convergence, and Joe Davis 5/10k.

Prayers to marriages – lots of struggles within the F3 community; raising our children; to the injured and loss of life; and to Texas tragedy.

Peace out – Trucker

 

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The real gloom at WEP

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What a great Saturday morning. I got out to the AO a little early cause I hadn’t been out to WEP in a very long time. The air was thick with fog, it was dark, it was downright scary  – the perfect type type of gloom that we love to work with.

Men  start showing up about eight minutes before launch, by the time we were ready to go we had a total of 19 PAX ready to get after it . Nomad  brought 3 FNG’s from his youth group and they were excited to figure out what was in store for them this morning.  I bet they felt differently after words.

Maximus were starting us off today so he gave the long disclaimer for new friends and off we went .

It was a nice quick jog and then circle up to do several exercises that I can’t recall individually – but Maximus pushed us to get nice and warmed up.

the Thang

Partner up

partner 1 pull ups AMRAP while partner 2 runs around the playground  perimeter.

Repeat three times

After that we will circle up in the playground dirt and did several of the exercises which included toe touches, LBCs, flutter kicks and chopsticks. Maybe an elbow plank in there as well.

Maximus then turned it over to Royale

Mosey into the grass circled up and picked new partners

Lazy Dora

No running, consists  of the following exercises that are rotated between the two partners until you get to the combined number .

100 merkins

10 each while other partner planks

200 Squats

25 each while other partner holds low squat

300  American hammers single count

30 each  while partner holds 6 inches

This evolution was terrible so I gave the guys a break after it was done and read from Discipline Equals Freedom, a section called “application of discipline ”  from Jocko Willink’s most recent book. I shared his video about the book above.  It’s one of my favorite short motivational videos on YouTube!

The next evolution involved a nice little hill for 11’s

Run up the top the hill- do 10 bomb jacks – run back down – one plank jack until you reverse the cycle down to one Bomb Jack and 10 plank jacks.

Next we moseyed halfway around the park on the running track until we came close to the front road and entrance to the park.

We formed two lines and partnered up with the person right across from you in line- sat down and did two minutes each of big boy sit ups many as you can.

finally spent the last two minutes doing as many as you can burpees – real crowd pleaser

COT with FNG naming, Gomer, Ghost Rider and Chop Block.

Announcements prayers and praises

It was an honor to lead,

Royale & Maximus

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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All Eyes on You

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Pantheon (Tega Cay Elementary)

Disclaimer: No FNGs this morning

Warm-a-rama I: Mosey around the big loop, including high knees, butt kickers, side shuffles, toy soldiers

Warm-a-rama II: To ball field for some SSH, Merkins, Mountain Climbers, Imperial Walkers, Hillbilly Walkers

Thang I: Indian Run: Last man carries a 32-ct case of water to the front. That’s 37.8 lbs in case you were wondering. Once the delivery is made, the deliverer drops to the back and the deliveree does 5 merkins then becomes the next deliverer. Did this around the school, for two carries per PAX.

Thang II: Line up on baseline, each pax in sequence goes down and back the court in the manner prescribed below while the rest do isometric workout, also as prescribed below.

  • Bear Crawl half court + people chairs
  • Sprints full court + forearm planks
  • Long jumps half court + superman
  • Wheel barrows half court + body destroyers
  • Power skips full court + balls to the wall
  • Side shuffles full court + 6 inches
  • Back sprints full court + low planks
  • ran out of time here (would have finished with piggy back carries)

COT: 9 paxposted this morning, that includes Fish Sticks who went for a run in preparation for a November half.  Prayers for marriages and relationships and for those going through hardships as from hurricane damage or otherwise.

Skin: Nice work by all this morning. I think everyone was forced modify at some point this morning on account of muscle fatigue, with the possible exception of Bear Gryllz.

Fish Stix thanks for the opportunity to Q. Sputnik thanks for your help planning the workout, and then not showing up for the workout!

God calls us to listen to Him: listen to hear and listen to do. Can you hear Him and are you following His voice?

Rocks Out

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Bullpen

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Perfect morning in the Gloom.  Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum.  APB for DP.  ‘mon back.  Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

  • lunge walk in between and 3 merkins at each Column
  • Bobby Hurly in between and 5 Carolina Dry Docks at each column.  #sneakygood

Mosey to small parking lot by football field.  Sidebar- I doublechecked and gates are locked.  Lots of pain available behind the gate.  need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle.  Pax divided into 4 groups.  Do exercise, do burpees in middle out to next corner.  Rinse repeat circuit 3x

  • Corner 1: LBC= 20
  • Corner 2: Dying Cockroach= 20
  • Corner 3: Freddie Mercury=20
  • Corner 4: American Hammer=20
  • Middle: Burpee= 5

Sprints- 50 yard dash x8

  • First several: 70%-80%
  • Next group 50%
  • Final 4: Max Effort

COT

Naked Man Moleskin:

Great effort today.  Discussed leadership in form of Volunteering.  Also discussed Max effort.  Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today.  Continued prayers for Hurricane recovery.  Also one that I forgot at COT- a family friend undergoing a masectomy today.  Bob the Builder with a great takeout.

 

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Snap Hook kept it Straight

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Moseyed around the driveway loop to the courtyard

Warm up:

20 Side straddle up

20 wind mill

20 Moroccan nightclub

20 mountain climber

20 Peter Parker

Zigzag through the parking lot area with :

Side shuffle along the line and lunge in the between the line

Side shuffle along the line and bear crawl

Round 1:

10 merkins, run and climb the wall, 10 squat on the other side

8 merkins, run and climb the wall, 8 squat on the other side

6 and 6, 4 and 4 , 2 and 2

Abs work in the playground area:

20 3 count LBC

20 Flotters

Round 2:

10 Burpees, run and climb the wall, 10 monkey humpers on the other side

8 and 8, 6 and 6, 4 and 4, 2 and 2.

Abs work in the playground area:

boat and canoe in cadence

20 Freddie mercury

Round 3; partner up and get a bench

Partner 1: run to the end of the parking lot and back

Partner 2: dip on the bench

Partner 1 :run to the end of the parking lot and back

Partner 2: Step up

Partner 1: run

Partner 2: derkins

Partner 1: run

Partner 2: Calves raise

Partner 1 : run

Partner 2: box cutter

Moseyed back around the parking lot loop to COT

I enjoyed being Q at the Colosseum. I appreciate everybody enthusiasm, energy and counting

in cadence with me. Good times and fairly painful.

 

 

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80’s/90’s Themed High School Sports

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SSH 15
Mtn Climbers 15
Squats 15
windmill 15
Moroccan night club 25
The Thang:  (football style)
Monkey rolls for 30 secs
butt rolls 30 secs
chop and drop 30 secs
squat thrust 10
Discussed discipline and what that means to the Pax
Turned over to Bonsai for basketball style workout
Moseyed over to First Baptist Church back parking lot
Ran suicide with a twist up the hill
(Start running backward to first line)
– first line 10 merkins
– second line 20 squats
– third line 30 LBCs
– fourth line 40 toe taps
(After completing each exercise return back to start running forward)
10 merkins in cadence
Single leg hop to next row of parking spaces and back
Switch and repeat
Next split up in two groups
Group 1 – work their way through the cones setup with the defensive slide
Group 2 – merkins until the 6 completes the defensive slide
Rinse and Repeat
Group 2 – Bobby Hurley’s until 6 gets back
Move over to the wall for 20 jump wall taps
Mosey back to COT
Anchorman I appreciate the opportunity to lead and it was a great idea to
incorporate High School sports.
In case you can’t figure it out Destiny was the one in high school in the 80’s.  Just saying – All most respectable.
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Game Set Match

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13 posted to Laces In/Laces Out on a morning when Sky Q provided the natural version of the NFL’s Cool Zone to keep the pax going through the sweat and pain of another gloomy Thurs morning at FMHS.

5 runners launched at 0500 for Laces Out

9 pax posted at 0515 for boot camp (well, 8 posted for Laces In and Trojan posted for Laces Out…fearing the Spartan wrath that was coming, Trojan peeled off during warm up to get his miles in).

The Thang

Warm up run w/karaoke around parking lot between gym and tennis courts

COP

Mtn climbers x10

Merkins x10

Mtn climbers x10

10x Burpees OYO

Mosey to tennis courts

Line up at corner of base line: Bear crawl to net, sideways crawl across to other sideline, backward bear crawl to baseline, sideways crawl along baseline to starting point

Mosey to baseline on other side of the court: Lunge walk to the net, sideways lunge to other baseline, backward lunge walk to baseline, sideways lunge along baseline to starting point

Mosey to other court and repeat same two cycles from court 1

Mosey to third set of courts closest to football stadium

Line up along near sideline for suicides across two courts

Recovery walk to far sideline

Repeat suicides across both courts

Recovery walk back to original sideline

Mosey to other side of court

Repeat two sets of suicides with recovery walks in between

Mosey to Center Court (middle set of two courts)

Each pax positioned at a baseline corner of one of the courts for Four Corners series
Baseline Corner 1: Merkins x10, run to next corner
Baseline Corner 2: Merkins x10, run to next corner
Net Corner 3: Sumo squats x10, run to next corner
Net Corner 4: Sumo squats x10

Shift clockwise to the next corner
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Shift clockwise to the next corner
Baseline Corner 1: Burpees x10, run to next corner
Baseline Corner 2: Burpees x10, run to next corner
Net Corner 3: Bombjacks x10, run to next corner
Net Corner 4: Bombjacks x10

Shift clockwise to the next corner and repeat prior series
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Victory lap around center court

Run home

Few Mins O Mary — Rosalita x10, Dollies x10, Flutter x10, Freddie Mercury x10

COT

NMM

US Open tennis is underway, so it seemed like an appropriate time to capitalize on the tennis courts.  Proved to be a good appetizer for Shady, who left today to head to NYC to take in a couple days of the Open.

Great to meet Ham and Rebar, recently EH’d by Nomad.  Solid young pax…expecting them to be stepping up for VQ soon.

Good to have Kooter back out.  Pretty certain we worked off some of those calories from the recent road trips.

Chicken Hawk broke out the mumble chatter early in the warm up — Santini would have been impressed!

Hope Li’l E was pleased not to miss out on 10 Merkins during the warm up.  Mind reading the Q can be dangerous…those Merkins ended up being squeezed into the middle of 10 Burpees.

Life has been coming fast and furious to me throughout this spring and summer.  Sometimes it has felt like life has been getting the better of me.  It was great to post in the drizzle and dish out pain to some willing and energetic pax.  Thanks to Li’l E for the invite.

 

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