Tag: Sugar Daddy

One more beach body workout

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This week’s Q was constructed under a very sobering atmosphere. With the news of the passing of ShopVac, YHC tried to find a way to honor him with our actions this morning. However I’d only worked out with him a handful of times and hadn’t been able to attend any of his Qs. So the only way I know how to honor a HIM like that is to sweat it.

The gloom

7 appeared in the gloom at Pantheon, including Scalp, whom I had been trying to recruit to Q for some time. Guess I’ll have to pester him some more

warmup

A quick mosey down to the west side of the parking lot and over to the crosswalk for:

10x SSH
10x Cherry Picker
10x Imperial Walker

The thang

Today’s workout is a derivative of Slapshot’s “pendulum” workout, but with a simpler twist. Rather than keeping track of separate counts, just start at 15 each side and only subtract one each round. Less confusing and more painful, really.

PAX started at the crosswalk and ran east to the end of the sidewalk. Down on the six for 15 BBSUs. Back to the crosswalk, pausing for 3 burpees, and then running around the bend to the bike racks for 15 4-count flutters. Back to the crosswalk for another 3 burpees. Do this again with 14 reps, then 13, you get the idea.

With about eight minutes left Senator Tressel was able to get down to 4 reps, having lapped most of us TWICE. (He may be wearing a knee brace, but he doesn’t perform like it). Scalp was on 5 reps, and the rest of us on 6.  At this point I asked the PAX to let me know when we had five minutes left, to which they replied “we have two minutes left”.

“LOL, sure we do, guys. It’s a tough workout <changes watch screens>… oh, crap. Let’s get back to COT!”

Original plan was to use the last five minutes to do Lutefisk’s delightful “vacuum cleaner” routine in ShopVac’s honor. But it just wasn’t meant to be.

cot

Name-o-rama with all PAX opting to say “ShopVac, 56, Sean Kelley”.  YHC asked all present to speak any words they may have about ShopVac, followed by a brief discussion about being seen in the dark (in no way referring to our brother’s circumstances, of which none of us are cognizant). And prayers for the family and all involved…

nmm

Use your time well…

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Birthdays within the Colosseum

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Good morning. After the joy (not happiness) of yesterday’s 20yr 9/11 remembrance workout, I recognized the need to have a co-Q for my Q today at The Colosseum. After all, we’re celebrating two birthday’s, DaVinci’s & mine, I was sore and not sure what I had in the tank, but mostly because I want to share the opportunity with a brother. Fortunately, Punch List obliged my request.

Here’s what happened:

Mosey to the back lot (basketball courts).
51 + 1 SSH for DaVinci
41 Mountain Climbers
6 or so Wind Mills
41 LBC’s oyo

Mosey to the lot further in the back with the short wall and line up on the white line.
Run to the wall, 20 Muscle Ups then 10 Over & Backs which is quite literally, jumping over the wall and jumping back over. Do this 10 total times then plank at the white line for the 6.

41 American Hammers (of course) with a stop after 31 to catch a breather and ensure proper form for the final 10 reps.

Hand off to Punch List

Head back to the left side of the basketball court for multiple sets of Suicides.
5 Butterfly Sit-Ups
Run to the foul line and back
5 Butterfly Sit-Ups
Half court and back
5 Butterfly Sit-Ups
Opposing foul line and back
5 Butterfly Sit-Ups
Opposing base line and back

Repeat the same lines but now, perform 10 Prisoner Squats (w/ a jump).

Then, repeat it with 10 Hand-Release Merkins.

Then, repeat that with 5 Burpees (put the nail in the coffin on this one).

Lastly, for the finisher. Bear crawl suicide with a Merkin at each turn around.

Yeah, that was a great idea, enough of that nonsense…hand it back to Maximus.

For the final minutes, we made our way to the light post at the bottom of the hill going up the back road.
Run to the next light post, perform 4 Spiderman Merkins + 1 Burpee.
Run to the next light post, do the same.
Continue until 0555 then make our way back to COT.

Plank for the final 60 seconds with some intentional thinking for the last 30sec.

Thank you for the Happy Birthday wishes but more importantly, your presence.

DaVinci, I love sharing this day with you.

Punch List, thank you again.

Until next time,
Maximus

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Old Glory and Burpees

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13 PAX gathered in the almost gloom
That 0600 start time does feel friendlier on my legs…just saying

NMM:
Honestly as a FM native, I love Baxter and all the folks that have migrated to Fort Mill. The diversity of backgrounds and influx of culture has made Fort Mill a better place on many levels. Traffic is rougher, but c’est la vie. Every time I drive through Baxter, I notice the inordinate amount of American flags hanging, and there was some recent controversy over someone flying a Trump flag as well (which, as someone who doesn’t live in the neighborhood, is quite funny). When I see the American Flag, I have a lot of different thoughts. I want my country’s to flag to be a symbol of hope that truly represents for liberty and justice FOR ALL. But in reality, I know that’s not what the flag represents to everyone.

Thinking specifically about the “Soiling of Old Glory” by Stanley Foreman
By Source, Fair use, https://en.wikipedia.org/w/index.php?curid=24874670.

Look at this photo (1976). It’s pretty clear the American flag might mean different things to you based on where you grew up, the color of your skin, the country of your birth (or your parents’ birth…), etc. Something we should all be mindful of when so many flags are flying on a quaint southern street.

To make the workout mindful of the flags, we did a burpee for every American flag we passed. (it was a good amount of burpees)

Warm-up:
SSH
IW
HW
Squat
Split Squat
Merkin (slow count)
Yoga
Peter Parker

Mosey through Baxter:
stopped along the way and called some exercises in cadence for the 6 to catch up
Hit the clubhouse/swimming pool lawn
Started Jack Webbs w/ merkins and overhead claps went to 9 and 36
– bear crawled the entire lawn
– finished the 10 merkins and 40 overhead claps on the other side of the lawn
Keep Moseying
Sprinted the Lower Assembly hill up to Sutton (monkey humpers for the 6 on Sutton)
Regrouped in the Urgent Care parking lot
Did some Mike Tysons –> lunge walk –> burpees across the parking lot
Mosey back towards COT
– did not stop for burpees at each flag, but YHC kept count. We had 12 burpees at COT counting the shovel flag. I chose a judicious path; it could have been MUCH worse.

Prayers:
Cooter’s mother-in-law
Remembrance of family members that have passed on

Thanks Sugar Daddy for the opportunity to lead!

—
Band Camp dismissed

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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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Swimming Laps on a Frigid Morning

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17 posted to STL on a crisp morning, perhaps one of the last ones of winter 2020-21 with temps in the 20s.  70+ in the days ahead — sunshine and pollen, Spring is here.

The Thang

Pretty simple weinke this morning

Quick mosey to Baxter and the Mushroom Pool parking lot

From the parking lot run out Richard’s crossing back across Front St, past the homes of Sugar Daddy, Tesh and other pax around the loop and back to the MP parking lot

OYO exercises at the parking lot:
10 Burpees
20 Parker Peters
30 Squats

Rinse and repeat

Return run home

COT

Moleskin

Great to see the pax out pushing hard on a cold morning.  The pace was brisk too, so the bodies warmed up quickly.  Those who made 5 laps ended up with 3.9 miles and those with 4 laps finished with 3.4 miles.  A few OCD pax had to get that 4 mile click so they added a loop in the parking lot on return.  Great effort by all!

It was great to meet Juan Valdez for the first time — keep posting, amigo!

My word for 2021 is NOW.  It’s surfaced a lot in the first two months — a constant reminder to live in the real world with the people immediately around me in the place that I’m in at that moment.  Get out of my head and be aware of what’s happening NOW and how I’m called to live NOW.  Hopefully the challenge for each pax to live my word for this day bore fruit.

A big thank you to Vuvu for the Site Q exemption from the Top 3 rule at STL.  Always an honor to lead the pax.

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Embrace the low point…now get up.

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It’s Minnow Pond. It’s a 3mi minimum with a few push-ups as we now like to say.
Jekyll asked the question. I answered in the affirmative.
The day before, marketing for competing regional AO’s began and man, it was hot.
The weather was great and I’m hoping these other 15 PAX would’ve still posted in the 35deg rain. But…time will tell. Remember, durability and stories are best formed in adverse conditions.

There you have it, the setup is complete.
0500…A few pre-runners. Remember when guys did that at Minnow Pond? Isn’t the intent to push yourself?
0514 Pledge of Allegiance
0515 Disclaimer for the 16 of us

As a group, run to the FMCOG parking lot at the corner of Withers &  Academy.
Warmup consisting of windmills, SSH & Burpees

The plan…Run each leg then 10 Merkins, 10ea leg Jumping Lunges, 20 American Hammers in the parking lot upon the return.
Leg 1: Run up to Tom Hall & back.
Leg 2: Run up to Banks & back.
Leg 3: Run up to Meacham & back.
Leg 4: Run to Main St & back.

All were able to complete this at least 1 time and some completed it twice for a total distance of 3-4mi.
Run it back to COT for some final closing exercises.

Announcements:
Great Harlan’s Heroes fundraising update from Jekyll. Stay tuned for the next opportunity.
Yeti is coming next weekend. Partner up or do the full thing.

Hey Jekyll. Thanks for the nod.

Maximus

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Cupid’s Cup 5k at Minnow Pond

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The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

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Breaking the Tie

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YHC was invited by the Site Q, Sugar Daddy, to Q the Bubble today and was honored for the opportunity. For those who don’t know or have forgotten, the Bubble is a result of the COVID lockdown coupled with the need for acceleration and fellowship. Started in April 2020, the Bubble sought to fill a gap caused by the lockdown and was one of the many blessings from the Fort during a tumultuous time in our world. It starts at 6 AM so you get the extra sleep time and Baxter offers lots of options for pain.  YHC was excited to Q for both of those reasons!

Weather – 43 and dare I say warmer than the last few weeks. No rain. Perfect F3 climate!

The Thang

Proper Disclaimer was reviewed

Mosey to YMCA pool parking lot

COP

Windmills x 10

SSH x 20

IW x 10

Man Climbers x 20

Merkins x 10

Mosey to top of the hill at Springmaid Street

4 Corners using Springmaid, Promenade, Shady Grove and Market Street

At each corner do the following

5 Burpees

10 Merkins

15 Squats

20 LBCs

Rinse and repeat 3 times

Mosey back to YMCA

6 minutes of Mary

YHC shared a concept on my heart which is “Breaking Ties” in your life. Whether its your spouse, significant others, co-workers, etc. there will be times where you don’t agree with someone. While I don’t have the answers, I do know a few things about failure in these circumstances. I have learned the following:

  • Know who you are and who you arent
  • Dont assume you are right…what if you are wrong?
  • Listen and learn about the other person
  • Pray about it
  • Show love to them

Moleskin

  • Prayers for Twisters daughter
  • Prayers for the Kerns
  • 3/6 is the Yeti…you should sign up
  • 3/13 is the beginning of Acceleration, a leadership journey.
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Hangin with Stang: Expectations

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So, to set the Expectations upfront, this won’t be as good as my last post 😉

Stang asked for someone to Q Hangin w/ Stang who had not yet done it.  So, seeing as I’ve never even been, I volunteered.  I don’t know if that’s a function of how much I miss you guys and want to get back out there or how much of a glutton for punishment I am to throw myself into the center of something I’ve never been a part of.  Those in attendance can decide which it was.

Fittingly, expectations were the topic that came to mind when Stang confirmed my appointment.  I’ve had a lot of those to work through recently.  I feel like expectations can be a blessing and a curse.  We have to first understand what we’re asking of others and what others are asking of us.  But more importantly, how was it communicated?  Was it fair?  Could it even be met?

I think expectations break into 3 real parts:

Expectations we have for ourselves.

Expectations we have thrust upon us.

Expectations we have of others.

Each one of these can have a dramatic effect on our relationships.  What happens to that relationship when expectations are not met?  This is true of the expectations we have of ourselves and how it affects our attitude.  How does the view of an employee or a direct report change when they don’t meet expectations?  What are you willing to do to make amends if you don’t meet someone’s expectations?

Many of us are driven men.  You’d have to be to get up before 5 am to do the things we do.  But how do we let our expectations affect those around us, especially our M’s and 2.0’s?

We had some great conversations about family, our own, and work expectations.  It’s so good to know that we are not alone.  We all have a story that we can learn from.  Make sure to share that story so others can benefit and learn.

I hope I met the PAX expectations today.  It was so good to be back out.  I miss the group so much not being able to come out and participate.  I look forward to getting back out in the gloom soon, even just to walk and say hi.

— Splinter

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Hilltopia

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Eight men posted for Sweep the Leg on a cool, but dry, first day of February.

Disclaimer given
Short mosey run to launch point and lay out the plan:
Start at the bank and do 12 Bobby Hurleys
Run out to and down to Patricia lane where a lighted cone sits.
At the cone do 12 merkins.
Resume running to front of GHES and at the flag pole do 12 gas pumpers.
Return towards the bank, stopping to do the merkins and doing the bobby hurleys at the bank.
Rinse repeat
Got just over four miles in.

Your leading pax were: Fishsticks, Straight Up, Longshanks

Prayers for the country and schools/school kids.

Route for STL 2-1-21

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