Tag: Straight Up

Raining Pain at Alcatraz

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Before we kicked off the workout, we could hear the incoming storm pouring down rain through the trees.  Big storm approaching the, not much cover at Alcatraz.  We didn’t take cover in our cars, we marched on with the workout.

Lutefisk delivers disclaimer and heads for cover from the rain under the trees, which proved to be worthless. Knocked out SSH, Merkins, and some random shoulder work. Using the trail, partner up. One partner stays and does reps, other runs to another spot up the trail for other reps. Flapjack for 9 different exercises and a little song to transition (something about a skipper catching lutefisk and bringing it to Tyson foods for processing into the next Q Fishstix)
Second half began with a slow mosey around the park, down the big hill to the Marina. We formed a line, planked, and each pax performed two merkins facing pax (two rounds). Next we ran up the hill, found a wall for a brief wall sit and three rounds of calf raises. Back to the base of the Big Hill, set of 20 Carolina Dry Docks, up to the top for LBCs and Box cutters, both in cadence.
Back to COT.
Great job men!

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Keep Grindin’

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Warmup: Mosey down Dave Gibson to first school parking lot (Station 1)

Thang: Start at station 1, perform 10 shoulder taps and 10 boat/canoes, run to station 2 (cul-de-sac on Patricia Ln) and perform 5 Kraaken Merkins and 20 dips, run to station 3 (cul-de-sac on Ben Casey Dr) and perform 25 merkins and 25 monkey humpers

rinse and repeat until about 0556 and run back to CoT

some PAX got in 4 rounds and over 4miles

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The Best You can Do is All That’s Asked of You

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YHC got a last minute request to lead at the Colosseum.  Of course, the privilege was accepted and off we went.  11 PAX assembled, were disclaimed and we moseyed off for some “fun”

COP – various exercises in cadence, a few burpees sprinkled in and we moseyed from there to the flag for a Pledge of Allegiance, afterwards – we were off to the bottom of light pole hill.

PAX were given the advice – “The best you can do is all that asked of you”.  The instructions were to do a series of the following at each light pole:

7 – burpees, 23 – squats, 19 – merkins, 48 side straddle hops.  More on the significance of the numbers later.

Upon completing each light pole, PAX returned down the hill and attempted the same at every other light pole.

At 0555 – YHC called a return to COT and PAX obliged.

NMM – This was YHC’s first Q since my father’s passing.  When considering the best way to honor him, it seemed fitting to use the date of his birth (7-23-1948) as the numbers of reps for the exercises we completed.    It also seemed appropriate to pass on the very advice he was given by his mother, YHC’s grandmother – hence the title of this back blast.  The advice is simple, yet entirely fitting for anything we take on in life as leaders – whatever the calling may be.

Shower Curtain, YHC thanks you for the opportunity to Q and to share, in the process, some timeless and relevant advice that serves as a good reminder to us all.

The best you can do is all that’s asked of you.

Grandma & Dad, thank you.

Gratefully,

Cyclops

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Hair Club for HIMs & others Conquer the Rooster

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10+ pax of The Fort posted in The Gloom of Rock Hill amid heavy rain, high winds & falling temps to chase the rooster around the loop for 26+ miles.  Pax from Gashouse & Lake Wylie plus some FiA teams also joined the HIMs of The Rock for the CSAUP adventure, raising funds for Bethel Men’s Shelter in the process.

The Thang

Team relay consisting of 1 mile loops

25 loops completed in the following order:

JWOW
38 Special
NASA
Old Bay
Double D

Team completed 26th lap together for a total of 6 miles each, finishing in 3:35.

COT

Naked Man Moleskin

Congrats to HCHIMs on a great morning!  New milestones reached included:

  • First relay for JWOW and 38 Special
  • Return to The Gloom for Old Bay
  • Renewed lessons for NASA in tent set up in the midst of uncooperative weather
  • New glamour shots for YHC & JWOW in mullet wigs

Shout out to IJ, Longshanks, Cornerstone, Straight Up and Vuvuzela on their successful finishes with RH teams.

T-claps to Blueprint and Ponytail in Rock Hill for putting on a great event and to Catfish and Reborn for keeping The Rock solid!

These CSAUP events are as much about the fellowship with pax of The Fort and other regions as they are about pushing through the pain of the fitness elements (and the weather!).  A COT that includes a cold beer is a pretty good thing!

Six days until the Yeti!  Make it great!

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When in Rome

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It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up  for a quick warm-up with the following reps:

Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching

Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.

Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking

Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.

Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…

Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.

Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.

Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.

We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.

At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…

On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.

Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.

Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.

Good way to start a Tuesday!

 

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3 Stations on Repeat

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Ring of Fire welcomed 10 PAX with one having to modify due to injury.
It’s Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions, starting with today’s workout.

Head over to the band parking lot for a few warmup exercises.
Run to the 50, 2 burpees, run to the other end, 2 burpees
Nur to the 50, 2 burpees, nur back to the start, 2 burpees

Explanation of our 3 stations to be executed with a partner

Station 1 at the band lot
10 Jump Squats and 20 Calf Raises

Run to station 2 at the pull up bars
10 Pull Ups and 20 Diamond Merkins

Run to station 3 at the elementary school parking lot at the bottom of the hill
10 X’s & O’s and 20 American Hammers

When you finish with station 3, nur up the hill back to station 2, to complete station 2 then run back to station 1. Repeat until time expires.

Hey Kaiser, we missed you.
SYITG
Maximus

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51st Hive of 2021 – Cultural Credit

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15 PAX gathered in the gloom. We started with one or two less, but by 0505 we were at 15 and nobody fell out….so I’m calling it a win.

Warm-up/Tuning

Mosey further than PAX were expecting
Some Yoga
SSH
IW
1 Burpee
HW
Mosey

1st movement

Head to the courtyard
15 Swings
5 Single Leg Deadlift
Bear Crawl w/ Bell (stop when Q calls for the next set)
15 Swings
4 SLD
Bear Crawl w/ Bell
15 Swings
3 SLD
Bear Crawl w/ Bell
etc.

2nd movement

Head to the outside of the gym
Try to keep the bell in your hands the whole time
8 goblet squats, suitcase carry w/ the left hand for about 40 feet
7 goblet squats, carry back w/ the kettlebell in the right hand
6 goblet squats, left hand suitcase walk
5 goblet squats, right hand walk
4 goblet squats, left hand walk
3 goblet squats, right hand walk
2 goblet squats, left hand walk
1 goblet squat, finished
Time under tension about 3 minutes

3rd movement

Back to the main parking lot. Line up facing the length of the lot and the practice field
5 Lawnmower Pulls each side
5 Racked Lunges each side
5 Snatches each side
Sprint to the other side and back (about 100yds)
10 Lawnmower Pulls each side
5 Racked Lunges each side
5 More Racked Lunges each side
3 Snatches each side
7 Snatches each side
Spring to the other side and back

Brief music history lesson. See NMM

4th movement

10 minutes of work
timer set for every minute
15 swings, 10 push-ups, rest the remainder of the minute
15 swings, 9 push-ups, rest
We made our way down to 15 swings, 1 push-up

0600

NMM

(Naked Man Moleskine)
YHC likes to incorporate some kind of message to encourage 2nd or 3rd F acceleration (in myself as much as the PAX). There wasn’t a whole lot on my heart beside focusing on work (teaching music) lately; so, I went with a short music history lesson.

A Concerto is a piece for soloist and orchestra. It comes from a Latin word meaning to contend or to strive. These showcase pieces are written for a soloist to contend with their instrument or strive to demonstrate greatness. Concertos are presented in 3 movements…fast-slow-fast (Think of “movements” like sections or large chapters in a book)

A Symphony on the other hand is a piece for an orchestra. It comes from a Latin word meaning “to sound together” or “in harmony.” Symphonies are typically presented in 4 movements (although some symphonic composers famously break that mold with 5 or 6 movement works). The movements were initially grouped fast-slow-dance (European courtly dance)-fast. Later (early 1800s) that structure became fast-slow-joke (called a Scherzo)-fast. PAX can decide for themselves if the 3rd movement of the workout was a joke or not! 🙂 Composers eventually began changing the tempo within each movement and even linking different movements together with no pause (like binge watching something on Netflix).

Here’s a Concerto to check out: Tchaikovsky Piano Concerto no. 1 https://vimeo.com/371584269
(the opening piano block chords in the first movement are a GREAT moment. Turn the speakers up!!)

Here’s a Symphony to check out: Brahms Symphony no. 4 https://www.youtube.com/watch?v=7QLuYj2jxoc
(The height of sublimely invigorating music, German seriousness, attention to detail, and connection with tradition.* Try to follow the melodies as the move and evolve. Again…listen LOUD!)

BTW: audiences traditionally no longer clap between movements as a sign of unbroken contemplation, attention and general respect for the integrity of the larger work. However, most performances pre-1900 would have had a fairly raucous amount of applause between movements. Some audiences even demanded a movement be performed again before the orchestra could go on. So if you clap between movements, just know you’re following an older tradition than the one now common in our concert halls. And feel free to bring that up during intermission when someone looks at your side-eyed for clapping between movements. #Candor

Here endeth your cultural credit for the day

*As I wrote these notes about Brahms 4, I noticed they’re also things Uhaul gripes about working for a German company. No commentary; just thought that was an interesting connection worth thinking about.

An honor to lead as always. Thanks Airborne for the opportunity

Announcements:
12/24 Santa Boss 5k/10k – 0600 launch from Pantheon (Tega Cay Elementary)
12/24 Convergence – 0700 at Pantheon (still Tega Cay Elementary)

Video evidence in tweet form

Prayers for:
Praise from Straight-Up for a wonderful day yesterday
Praise from Drop Thrill on Xmas performances happening again with his vocal ensemble
Peabody’s co-worker that had a seizure
Pausing to actually enjoy this season with your kids, despite all the business of things that need to happen. (Thanks for this one Slash!)

—

Band Camp dismissed

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Friday Funday at the Hive!

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Started with simple Warmup

Workout was a circuit of exercises and running

A round was 30 reps of an exercise, run across one lane, 20 reps, run two lanes, 10 reps, run three lanes. Repeat with next exercise.

Curls

Triceps/Skullcrushers

LBCs

Squats

Dead Lifts

Overhead Press

Flutters

Chest Press

Lunges

Uhauls

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21-Gun Salute for The Veterans

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Great morning!! A little chill and NO rain!!
No FNGs. A solid group of 5 Caballeros!! Disclaimer was disclaimed.  Off we went.

Rain around the parking lot for warmup. Approx 500m. Circled up for warmups. 15-25 each of the following:
* SSH
* Windmill
* MNCs
* Produce/cherry/weed/strawberry pickers
* IWs

Then started the main event. A 21-gun salute:
* Run a loop (approx 500m) – the dang track out back was locked so we improvised, then when back at the start do….
* 21 Merkins
* 21 Hillbilly Squats – go down to a LSS, then on the way up transition to a hillybilly walker.
* 21 LBCs
* 21 MCs (2 ct)
* 21 American hammers (2 ct)
* Rinse and repeat

There were a few injured PAX present so most walked the lap, myself and Kielbasa ran it all and got in at least 5 rounds. The others got in 3 rounds plus extra exercises. Wonderful mumblechatter with this group! It’s been a while since I’ve seen my homie Kielbasa so it was great catching up and hearing about how his life has been.

Back to the COT.

Announcements: A LOT of opportunities to get involved. Read the newsletter and be intentional!

Prayers for health and healing for many; for Drop’s friend Kevin who is a veteran dealing with demons and struggles; for Keilbasa’s wife (praise) for all her work and help while they move into the next chapter of his business life; for all our veterans; for JD’s 2.0’s dealing with teen angst; for NASA’s wife and her health.

Special thanks to our veterans for everything. It takes a special person to sign on the dotted line and commit to the military life, not knowing what you are going to get, where you are going to go, what are you going to do, and whether or not you are going to come out of it alive – all to help liberate the oppressed, provide for those who cannot provide for themselves, defeat evil and tyranny, and help foster freedom in its many forms. They are doing these things all while not really knowing who they are doing it for, other than it is someone in need. It is the ultimate action or display of putting others ahead of yourself, living 3rd, and not expecting anything in return. Many cannot do this to the magnitude done by military members, as well as first responders. I have a 13 year old son who, if he has his way, will become a USMC soldier one day (it’s about 5-9 years away, pending if he goes to college). As a father this makes me as scared as it makes me proud, but when someone is so strongly driven by those deep beliefs, you are doing the world a disfavor by being selfish and trying to hold them back. When you see that in people, it is God in them shining through. God bless them all.

Thanks for the opportunity to lead. God bless.
– NASA

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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