Tag: Spitz

Saturday Feb 16: 40’s

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Warm UP:

10 reps each of Hilly Billy Walker and Imperial Walker.  15 SSH

Workout:

40’s:  40 reps of Merkins, LBC’s, Flutters, Carolina Dry Docks, and Squats then run (under awning cover is necessary) to FMES doors and back then do 35 of each exercise then run then drop 5 reps and so on.  Called an audible at about 10 reps and finished togetherish.  Mosey to benches for dips, calf raises and wall sits X2.  Bear Crawl down the sidewalk then complete a Jack Mary Webb (A Jack Web with a 10 count ab exercise between Jack and Webb)…1 b or 2bb’s?

COT:  Announcements of Joe Davis, In Flight February, Journey Bible Study, and Yeti.  Do an event per month and get involved.  Prayers for family and family relationships and softening of PAX hearts towards family, Vivian (Twister coworker), Murray (best friends father) for cancer, and Gwen a coworker.  Gwen, a BTMS custodian, lost her grandson.  A gofundme has been established to pay for the services.

 

 

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Jammin’ at The Hive

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You know how I roll…there will always be music! 17 guys came to The Hive to jam with me. 90’s Alternative all the way! I pulled up at 5:10 and saw 3 cars in the parking lot, told my co-pilot Dangerfield that we had at least 6 guys working out this morning and was excited about that number. By the time I finished setting up my circuit, 6 more cars had driven in to the Fort Mill High Schools parking lot. At 5:15, I was talking to 16 HIM about how important it is to modify if something I suggest/do sounds crazy. We moseyed with our bells over to my setup where we immediately got into some…

Warmup
25 SSH
15 Hillbilly Walkers
15 Merkins
1 Round of Name Shoutouts while we Planked (I always like to know who I’m working out with in the dark!)
1 Lap around the the parking lot ending back at the bells for…

The Thang
I had 10 parking spaces setup with cards calling out an exercise. We doubled up in most of these spaces and did AMRAP for 1 minute in each space. The exercises were:
Big Boy Swings (regular swings with a 40-50lb bell)
Plank Pull Thrus
Slam Ball (this seemed to be liked and most said they had never used a slam ball. Holler if you Q a gear workout and would like to borrow it.)
Half Kneeling Cleans
Half Kneeling Shoulder Presses
Man Makers
Lunge Pass Thrus
Tall Kneeling Curls
Big Boy Situps – Partner Bell Pass

After we each hit every space we took another lap around the lot. When we arrived back at the bells we flipped over the notecards to find a few new exercises on the backside and completed Round 2. Those exercises were:
Big Boy Swings
Slam Ball
Jump Rope
Turkish Getups
Calf Raises w/ Bell
Half Kneeling Halos
Box Cutters with Press
American Hammers
Goblet Squats
Big Boy Situps – Partner Bell Pass

After Round 2 we took another lap around the lot. Total running was about .75 miles. We finished with a set of SSH, 1 for each Pax, and then moseyed back to cars for COT.

Announcements:
Yeti
Joe Davis Run
Sweet Tooth Run

Prayers & Praises:
YHC is officially down 30lbs since joining F3 – Thank you Brothers!
An F3 brother helped his son enter rehab – praise for his son’s open heart and ears, prayers for strength to finish
Drug epidemic in York County
Health – Flu is still spreading like crazy
I always ask our Lord to open our eyes and hearts to help us see what he puts in front of us. We are given opportunities everyday to be HIS hands and feet. Do we see those opportunities?

Thank you to Band Camp for the opportunity to Q at The Hive. It will forever be my pleasure.

IF YOU Q A WORKOUT…GET YOUR BACKBLAST UP!

~Polaroid

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18

VD Boot Camp at Footloose

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An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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We’ll Make It Breathable

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I know Beacon had this idea in mind but as you’re reading, think about an area of your life where you can push yourself just a little bit more. Not in the sense of looking to DO more but rather, looking to BE more. This comes from pushing yourself. Push yourself to meet guys at another workout, push yourself to be present for others, push yourself to be more engaged. When you get comfortable with your routine, you coast rather than accelerate.

23 was the number at Footloose this morning and evidently, not everyone knew who was on Q. Once they learned, I was happy that nobody left. We started with 23 and we finished with 23. My ask of the PAX was this: I don’t know what you’re carrying on your mind as you roll in here at 0515 but as you’re here for the next 45mins, be HERE, be present, enjoy the guys to your left and right.

Once we were disclaimed, we took a long mosey over to and up Main Street to the Methodist Church to circle up in their parking lot.

Wind Mills

Imperial Walkers

Hillbilly Walkers

5 Burpees by special request

Squats

Moroccan Night Clubs

Carolina Dry Docks

5 more Burpees by special request

Mosey over to behind the Baptist Church

Switzer to explain the deal. Partner up while partners start on opposite ends of the large parking lot.

Each partner bear crawls to their respective 1st island then run to meet their partner in the “middle” of the lot. 20 Single count merkins, run back to that previously-mentioned island and crawl bear back to your starting point. Remember, push yourself just a little bit more.

Rd 2 was crab walk to that island, then run to meet the partner, 20 Wide Arm Merkins, run back to the island and walk crab back to your starting point. Remember, push yourself just a little bit more.

Mosey back to our starting parking lot for a little plank work.

20 Mountain Climbers

10 Peter Parkers

10 Donkey Kicks

10 Parker Peters

2min plank hold

2min Al Gore

1min Burpees

Remember, push yourself just a little bit more.

1min Side Straddle Hops

7min of Mary

WWII Sit-Ups

Flutter Kicks

Freddy Mercury

Heels to Heaven

Protractor

Remember, push yourself just a little bit more.

And that was it…well done.

Announcements:

  1. Mini-convergence at Slow Burn tomorrow to pray for and send Wegmans off on his F3 mission trip to Peru. (Broga will be at 0500 at Slow Burn AO)
  2. Engage in the running training plan that Anchorman and Barry Manilow are leading guys through
  3. Read your newsletter b/c I forgot the remainder.

Prayers:

PRAY

 

Until next time.

Maximus

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5

The Armory: Envelope Notes

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A lucky 13 PAX gathered in the not too cold late-January gloom for this rendition of The Armory.

Set the disclaimer into motion and the PAX soon followed moseying over to the far side of the church parking lot.

Warm Up:
Windmill x10
SSH x35 (sparked up Trucker’s legendary mumble chatter)
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner –> Down Dog –> Standing forward bend (SFB)

Mosey towards bells but then right turn to the back side of the church

Imperial Walkers x10
Hillbilly Walkers x15
Merkin x 10 (slow count)
Down Dog –> HM –>  DD –> SFB

Mosey to bells

The Thang:

Circuit of:
Goblet Squat x20
Upright Row x12
Merkin x10 (modified to manmakers in the 2nd set)
Romanian Deadlift x12 (this was a lot)
Split Squat x8 each side (lunge isolating the reps to one leg before moving to the other side)
One arm press x8 each arm
Kettlebell Swings x20

Mosey a little — 8 snatches (each arm) — rinse and repeat.

At Trucker’s suggestion, we utilized the bell during the Merkins by modifying to 10 Manmakers. I’m not 100% sure that’s what he meant, but his input was helpful.

We made it through 3 sets. Somewhere in the workout we held a plank and everyone shared their word for 2019. I believe Deacon’s word is Maat or Ma’at which is Egyptian mꜣꜥt /ˈmuʀʕat and required a little explanation: the additional plank challenge was welcome. We also discussed at one point how feeling the weight of the kettlebell and gravity pulling you down also allows you to feel the earth holding you up.

After 3 sets, we sprinted to the end of the parking lot and back, did some pigeon lunges, and followed that with flutters until the hour arrived (we made it to 40).

NMM:
I referenced Mary Oliver‘s passing two weeks ago and none of the PAX were familiar with her work. So YHC took the opportunity to read some of her poem “The Summer Day:”

I don’t know exactly what a prayer is.
I do know how to pay attention . . .
Tell me, what is it you plan to do
with your one wild precious life?

Gotta up the culture and Third F challenges during the First F work. F3 is certainly more than a workout.

Announcements:
Joe Davis Run
Yeti
Paradise Reading Center

Prayers and Praises:
Shady’s M back pain
38 Special: 2.0 is having an EKG
Deacon’s dad is recovering well from surgery
Chicken Hawk’s extended family interpersonal
Trucker’s 2.0 is dealing with some illness

Official welcome to FNG’s from last week: Chunk and Pigeon. Must have missed getting into the system directly and should now be up and running as PAX of The Fort.

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Always Play the Hits at Footloose

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18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God

Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%

Jonah Hill (3 broad jumps, 3 merkins, 7 times)

Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1

Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49

Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks

Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10

Thank you Beacon for the opportunity to lead

Looks like we made it,

Barry Manilow

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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95

Footloose for a Post 1/2 Marathon “no-running” Bootcamp

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15 PAX made it out for a not so moderate beat-down after I had a brief taper week from the Kiawah 1/2 marathon.  Went through the disclaimer and the don’t sue me stuff an off we went for a very brief mosey that lasted all but 100 yards at most.

Warmup: consisted of windmills, Imperial Walkers, SSH, Cherry Pickers and yes some Broga.  The broga turned out to be quite comical as we all tried various balance poses.  Not good.

I had everyone line up for a very long Indian run down to the COG parking lot.  PAX stayed together pretty good no stragglers or rogue running going on.

On to the thang.  I broke out a winkie from a year ago that I never used for my 49th birthday.  You can guess where this is going.  We set up 4 corners with 3 exercises at each corner.  PAX stayed together for fellowship until the pain started.  First round was 49 merkins, 98 LBC’s and 147 squats. See the pattern there?  Not good.  Slow mosey to the next corner. 49 CDD’s, 98 calf raises and 147 flutters.  Mumble chatter started getting quiet.  Corner 3 49 SSH, 98 shoulder taps, 147 LBC’s. Last corner 49 Mtn. Climbers, 98 Rosalitas, and 147 Freddie Mercuries.  Not fun.  Started with an Indian Run back to COT, but ended up being a jail break due to cars.  With 10 minutes left we did a couple of rounds of 10 count exercise and running the stairs at FBC.  More pain not fun.  Finished up with COT.

Great time had by all!  Thanks for the opportunity Beacon!

 

Bass-o-Matic Out!

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5

The Ballroom: Picking up the 6…..all 6 of us!

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1 is the loneliest number…. but then there were 2 and eventually 6 of us came to the Ballroom for our daily red pill.

Was a cool morning but not crazy cold. The Ballroom is usually loaded with PAX but i guess the school delay and ice took their man cards……YES I said it. Haha!

The Thang: Everywhere we went, we carried our friend “The 6”

Line up at end of parking lot:
· Sprint 20 yd
· Shuffle 20 yd
· Karoke 20yd
· Sprint 20yd
3X

COP:
SSH x 15
CDD x15
Mtn Climber x15
IW x15

Jog to Corner of building:
Indian Run to each Corner of building
1st Corner – Seal Team Sit Ups x20
2nd Corner – Partner Derkins x 10 each

7’s on the driveway between schools

  • Bombjacks
  • Squats

3rd Corner – Partner Leg Raises x 10 each

4th Corner – Spiderman Pushup x 10

Jog to front of school:
Circle Up for Mary:
Member of PAX runs to far island and back
Rest of PAX performs Ab routine—-we did 2 rounds of abs

COT:

I spoke to the PAX about my childhood Christmas and how on Christmas eve we would hang stockings and put cookies out and go to bed. The Tree was not decorated and nothing else in the room looked like Christmas. When we woke up on Christmas morning the Tree in all its glory was decorated, Christmas town village with train set was running with lights in each house. Gifts spread across the room and stockings full.  I use to watch that train under the tree for hours and even today when I see toy trains or electric trains it takes me back to the magic of Christmas. Funny thing with trains is that wherever that engine goes, the cars follow. straight, turn right, turn left…. the cars are right behind it. I challenged the PAX on what is their “engine”? Is it the worldly success and a facade or something more substantial? Ask yourselves what are you following and what is your motivation in life……what is your purpose??? Are you following it closely and step by step?? Is it rewarding or fleeting?? My personal engine is my Lord and Savior  Jesus and my motivation to be better today and tomorrow than I was yesterday. This is the case at home, work and community. It gives me fullness of life today but I also know it will for eternity. My purpose is HIS purpose. What is your ENGINE???

Thanks Short Sale for the lead. Appreciate all the PAX!!

Cake Boss

 

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3

Just for Kicks – Foot Loos

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About 18 men awoke to a nice dark morning before the roosters crowed. It was for more than just for kicks, it was because they are courageous to take on the challenge that was before them.  Here’s what went down

Warmup:      Moroccan Night Club, Wind Mills, some funky Imperial Walkers, Low slow squat.    Let’s mosey

What’s Up: A Dora Set – 100 Merkins, 100 Squats, 100 Flutters, 100 CDD, and helped finish off the teams that needed some bold encouragement. Small Mosey around the parking lot to hear words of encouragement from Joshua 1:9. Wall Sits, with individual counts down the line, and yes, we did wall sits again. Don’t be alarmed because two times a charm.  Time to Mosey again.  Left and then Right curb merkins followed by a friendly squat walk up the steps.

Wrap Up: More merkins, Mtn Climbers, Parker Peter, Peter Parker, Moraccan night club.

Fun was had by all and we even had some runners join in at the end. GREAT way to start a morning.

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