Tag: Tesh

Beatdown at #TheFort

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10 Forters and 2 Milkshakers in #TheFort COT. Longshanks and YHC split the #TheFort Q. I knew that my weinke would be a bit easier than Longshanks’, because he’s a beast, so I took the first half.

Jog around the parking lot and to the Municipal Lot near the railcar for the warmup.
10x SSH
10x Imperial Walkers
10x Hillbilly Walkers
10x Tempo Squats
10x Tempo Merkins
10x Mountain Climbers
Honeymooner
Downward Dog
10x Peter Parkers

A quick jog to the scent of bacon and we played 4 corners. Improper Pig to Fort Mill Animal Hospital to The Cutting Room to Hobo’s.
Round 1: 10x Monkey Humpers and 10x Carolina Dry Docks (every other stop)
Round 2: 10x Merkins and 10x Big Boy Situps
Round 3: 10x Flutters and 10x Rosalitas

Another jog down Academy Street to Fort Mill Church of God for some partner Dora.
100 Merkins
200 Dry Docks
300 Squats

Longshanks gave us a minute or two to stretch/recover for his beatdown.

We had 2 options: 1)includes burpees or 2)includes burpees The consensus was option 2 (Bounty Hunter tried to convince us Option 1 would be better).
Uggggg
To the Hill for some Burpee Repeats
Bottom of hill for 10x Burpees
Top of the hill for 10x Burpees
Bottom of hill for 9 Burpees
Top of hill for 9 Burpees
All the way down to 1 and 1.

I definitely modified to deconstructed burpees and still Tesh lapped me a couple of times. I’m pretty sure he did an extra 50 Burpees.
We had time for a few sets of Ab exercises: Dying Cockroaches, Gas Pumpers, and Big Boy Situps and then a slow mosey back to COT.

NMM: Work hard and do your best. My F3 brothers are inspirational and push me to work harder. For that I am extremely appreciative. I lift each of you up daily and give thanks for our time together.

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Rain and Pain at #TheArmory

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It wasn’t supposed to rain after 4am but it was sprinkling when I arrived at Forest Hill Church. My weinke was prepared and I wasn’t going to change directions just because of a little rain. We did 21 SSH’s to warmup and then walked over to the far side of the lot where I knew there were the most parking spaces. It started to pour. I briefly thought about going under cover (because it was pouring, not sprinkling) but got over it really quickly.

The Thang:
Line up along the parking space lines.
1. 10 Swings at every line (hold plank for the 6) walk back to start
2. 10 Squats at every line (hold plank for the 6) walk back to start
3. 8 Double Arm Curls at every line (hold plank for the 6) walk back to start
4. 7 Double Arm Tricep Extensions at every line (hold plank for the 6) walk back to start
5. 5 Big Boy Situps w/ Press at every line (hold plank for the 6) walk back to start THESE WERE THE BEST THANKS TO THE PUDDLES!
6. 4 Halos at every line (hold plank for the 6) walk back to start
7. 2 Lunge Pass Throughs at every line (hold plank for the 6) walk back to start
8. 1 Man-maker at every line (hold plank for the 6) walk back to start

Did I forget something?

We finished at 05:58, just in time to walk back to COT.

F3 is outdoors, rain or shine. We embraced the suck with minimal whining and it was good.

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Stationary 11s Sprint

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11 PAX gather, about 8 of them on time…

Warm Up:

Lap for late comers to catch up
Side-straddle Hops
Imperial Walker
Hillbilly Walker
Moroccan Night Club
Plank
Some yoga
Mountain Climbers
Some yoga
Monkey Humpers

Move to bells
Thang:

5 rounds:
5 Manmakers
10 Goblet Squats
15 Calf raises (with bell)
20 Swings

(total 100 swings)

Move to start of parking lot paint facing cones.
Left side:
5 Power Clean
4 Front Squat
3 Push Press
2 Snatches
1 Manmaker
Sprint 50 yards to cones and sprint back
Repeat on Right side

Did some planking as active recovery. Rinse and repeat

Stationary 11s (started at 0550)
10 merkins, 1 snatch (1 right and 1 left)
9 merkins, 2 snatches (2R/2L)
etc.
Sir Topham Hat finished (but he’s a knight, so…)
Everyone got to at least 3 merkins, 8 snatches

NMM:
Stopped w/ 2 minutes left for a brief message.
The present moment calls for our best work. Our best work as parents, husbands, community members. But we’ve got to let go of expecting the same outcomes we’ve always had when doing our best work.

We finished strong with 3 manmakers

Prayers:
For moves, jobs, M’s health, and the kid that was airlifted to the hospital at a pep rally yesterday at FMHS.

—
Band Camp dismissed

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Just. Keep. Posting.

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On a crisp 48 degree morning, a similar # of pax posted for a convergence at The Fort/Milkshake to commemorate 8 yrs of pain and impact in the Gloom of Fort Mill, SC and elsewhere in York County.   The occasion drew pax from Rock Hill, Metro and Raleigh.

The Thang

Double D led a warm up with yog to the Church of God parking lot plus some Carioca

COP — Mtn Climbers, Peter Parker, Parker Peter, Monkey Humpers, SSH, Seal Jacks, Merkins

Hand off to Jekyll

Yog up the hill to the rug factory lot and a re-introduction to, yes, you guessed it  — The Board Pain!!!

See photo for the Weinke from here….or check your soreness today (Sunday) for those who were present.  A Jekyll Classic!  Heard at F3 from Redwood @Santini “I’ve been avoiding this Board for years…100 Burpees!!”

Yog back home

COT

Naked Man Moleskin

8 years…Is that a long time?  Well, the average time of degree completion for US college students is 6 years.  Only 50% of startups make it to the 5th year mark.  So, I suppose 8 years qualifies as something of a landmark.  At the same time, I don’t personally remember much about being 8 years old.  What about the 8 years from 2-10 years old?  Or maybe 10-18 years old?  Yes, I remember more…and if I had my way I’d like to forget some of those moments!

Well, I can remember quite a bit of the past 8 years.  I quite clearly remember 9.29.12…a date etched in my memory like my wedding day, my daughters’ birth dates and my birthday.

As I reflect back on 8 years of #Impact delivered by the men of F3TheFort, what really matters is 10.06.12 and 10.13.12.  You see, those were the Saturdays when pax returned to WEP for week 2 and week 3.  And FNGs posted for their own personal version of #TheLaunch.  And then Saturdays became Tuesdays, too.  And then a short time later they also became Thursdays.   In the end, what matters the most is not what happened in the past, but what happens today.  Or what will happen tomorrow when pax post to one of 30+ workouts across Fort Mill/Tega Cay or 70+ workouts across York County.

Just. Keep. Posting.  The one true constant across life is #Change.  Since 2012, I’ve moved to a different house,  nurtured two chicks out of the nest, collected a paycheck from two additional employers and traversed through a lot of ups and downs.  One of my rocks during this period has been the community of #HIMs known as F3TheFort.  You’ve been steady in your acceptance of me each time I post.  And along the way, you’ve revealed to me more and more parts of myself as you’ve revealed parts of yourself.  I know I’m all the better for it, and so is my family.  I’m pretty certain you’re better too.  And in the process our town, county and country are also better.

So, yes, we should take heart in what’s transpired over the past 8 years.  It is remarkable.  It is a blessing.  Some might call it a miracle….or miracles.  And the only way to honor this fruit and express our gratitude to God and the men who’ve contributed (past and present) is to Just. Keep. Posting.  Because if a day ever comes when no one posts…well…let’s Just. Keep. Posting.

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Learning your own limits

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Warmup-

Mosey

In Cadence (SSH, Dry docks, 8 count push up)

The thang- 3 stations A,B,C.  A is approx 25 yards from B, B is approx 50 yards from C

Station A- Bodyweight

10x Hand Release Push ups

10x Bobby Hurley

Transport A to B- (25 yards, Broad jumps)

Station B- 10x Lawnmowers (Left arm), 10x Curls (Left arm)

Transport B to C- (50 yards) Farmers Carry (Left Arm)

Station C- 20x Chest Press, 20x Skull Crushers

Transport: Waiters Carry Back to B (right arm)

Station B- 10x Lawnmowers (right arm), 10x Curls (right arm)

(LEAVE BELL AT B)

Transportation to A: Bear Crawl

10x superman

Repeat 6 total times.  starting each repeat 6 minutes apart (6:00 interval)

Each round should be faster than the prior round, punishment for not “descending” time is 10 man makers at the end of the workout.  Up to 50 man makers available

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EMOM Kettle Bell Blast

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15 muscle men got stronger this morning with a stupid workout by YHC. We busted out about 40 minutes of straight slinging bells, with very little rest. I mean, this is a kettle bell AO, so we did kettle bell stuff… lot’s of it. Mumble chatter was light, I guess the guys were too busy oxygenating to waste breath, or I was too red-faced to hear it over my own heart beat…

After a quick confirmation that there were no FNG’s we commenced with a quick disclaimer and on to the warmup to get some blood pumping. SSH, Windmills, Imperial Walkers, Moroccan nightclubs…

Gave the guys a brief explanation, and started pumping iron! We did the following 30 exercises for 1 minute each with no rest in between besides how long it took to transition into the next exercise.

5 minute biceps

2 handed straight curls 1 minute

2 handed reverse curls 1 minute

1 hand concentration curl 30 seconds each side

1 hand Drag curl 30 seconds each side

2 handed concentration curls 1 minute

5 minute triceps

Closed tate press (lying down, elbows out to side) 1 minute (not a taint-press, Uhaul…)

Close-grip Bench press 1 minute

Skullcrushers 1 minute

Alternating Tricep kickbacks 1 minute

Overhead extension 1 minute

5 minute shoulders

Alt slicer (straight arm side to side with pass) 1 minute

Bent over rows 1 minute

Overhead press (push head through) 1 minute

Alt side raises 1 minute

Front raises 1 minute

5 minute chest

Push up one hand on bell with pass 1 minute

1 arm fly 30 seconds each arm

1 arm bench twister (palm to rear, palm to front) 30 seconds each arm

1 arm Standing upward fly 30 seconds each arm

Standing Valley press (bell crusher forward press) 1 minute

5 minute back

Power bent over row 1 minute

1 arm underhand row 30 seconds each arm

Alternating Y-back 1 minute

Lying pullovers (lats) 1 minute

Top bottom supermans (top with bell) 1 minute

5 minute legs

Goblet squat 1 minute

Alt lunges 1 minute

Straight leg deadlift 1 minute

Calf raises 1 minute

Sumo squats 1 minute

1 Full minute of rest, you’re welcome!

Compound exercises

KB swings 45 seconds, 15 sec rest

Overhead extension/overhead shrug combo 45 sec, 15 sec rest

Alt Side lunge/side bend combo 45/15

Front shrug/Front raise combo 45 sec, 15 sec rest

Goblet squat/overhead press combo 45 sec, 15 sec rest

 

With about 90 seconds left, Polaroid led us in some flutter kicks until 0600.

Countorama, Nameorama, Announcements, Prayers/Praises

Please keep our children’s mental health in your prayers as they are being constantly bombarded with outside stresses at an unprecedented level, including strange school schedules due to covid, social distancing requirements, political pressures, news…

Thanks Uhaul for the opportunity to lead this incredible group of HIMs. I am truly blessed to be able to associate with you all. Keep accelerating!

 

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NASCAR Bootcamp

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First time out to Catawba Ridge High School for a workout. Very nice facility with lots of options and many new faces.  Hardwood came with FNG aka “The Situation.”  Not from Jersey, but he closely resembled Mike, the Situation.

After Geronimo gave the disclaimer, we split up from the Kettlebell crew.  Slow jog around the parking lot and stopped for the following warm-up exercises:

SSH x 10

Imperial Walker x 10

Windmill x 10

Plank Stretch

Next, we moseyed back to the shovel flag for the main event.  I came up with a NASCAR themed Dora.  Partner 1 ran around the parking lot, stopping at each of the four light posts for burpees.  Each light post the burpee count would increase by one, so the total count was 10 burpees per lap. Partner 2 began performing the list of five exercises, 100 reps per team.

Round 1 exercises:  Hand Release Merkins, Squats, LBCs, Dips, Box Cutters

After the completion of Round 1, Bobber mentioned  we were running in the wrong direction, we should be taking left turns like NASCAR.  We switched directions for Round 2.

Round 2 exercises:  Carolina Dry Docks, Lunges, Flutters, Calf Raises, Plank

We finished up with a minute to spare.

Great job everyone…Thanks for the opportunity!

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3 minute Rounds, Pianos and Dreams were the talk at Block Party

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Interesting start for Block Party as the PAX rolled up I mentioned to Bobber I was a little tired from a dream I had moving a piano.  Weird thing was that Tesh and Dark Helmet were helping.  It got a little awkward when Tesh showed up. You had to be there to experience it.

Quick disclaimer and intro and off we went into the gloom for our first parking lot stop and the warmup.  Usual stuff nothing outta the ordinary except for the continued piano discussion.  Off we went to the next stop to the Pike lot where we started 3 minute intervals.  First round was 10 merkins, 16 Mtn. Climbers and 20 shoulder taps and a burpee stack at the end.  Rinse and repeat for 3 minutes.  Brief 10 count at the end and mosey to the next stop right in front of main street. There we did 3 minutes of wall sits.  Not a good idea but we did it anyway.  Next 3 minute round was 10 big boys, 16 American Hammers and 20 flutters.  Another burpee stack after the exercises.  Mosey up the stairs to parking lot near the playground for next round of legs 10 squats, 15 monkey humpers and 20 calf raises.  Mosey back down to the wall for more sits.

Head back to COT for wrap up.  Thanks Bobber for the opportunity.

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Keilbasa Beat down

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10 Swings

Run

Swings, Squats

Run

Swing, Squats, Curl (L/R)

Run

Swings, Squats, Curls, BBS

Run

Swings, Squats, Curls, BBS, Shoulder Press

Run

Squats, Curls, BBS, Shoulder Press

Run

Curls, BBS, Shoulder Press

Run

BBS, Shoulder Press

Run

Shoulder Press

10 min of Mary

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ISI DORA at The Armory

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It has been 1 year and 5 days since YHC last Q’ed at The Armory. Quite a few fond memories of the AO… including almost splashing merlot under the leadership of Assassin. Always a privilege to be asked to lead such a fine establishment. The cars just kept rolling in this morning… and luck would have it that an even number of PAX showed up. A few newer faces appeared and YHC was happy to be introduced. 

0515

Disclaimer

Proverbs 27:17 –

Mosey to Concrete Benches w/bells.

COP in Cadence

10 x Diamond Merkins on Bells

10 x KB Swings

5 x Burpees

10 x OH Press

20 x SSH

Overhead Hold KB while YHC explains weinke. 

ISI DORA

Tell PAX to partner up with someone of equal “shape” or “fitness.” PAX 1 does exercise, PAX 2 moseys out and back to a determined point. Both PAX keep number of reps secret from one another. Once the specific movement is completed, disclose number of reps. PAX with lower number of reps does a penalty exercise to make up the difference. Other partner planks in the meantime. The goal of this is to push your partner to do more reps than you. To run faster than you. To push them to push you. To sharpen each other. 

Round 1 – Lower

Movement/Penalty

Goblet Squat/Bomb Jacks

KB Swings/Bomb Jacks

Alternating Lunges/Bomb Jacks

Step Ups w/Bell/Bomb Jacks

Round 2 – Upper

Straightaway Sprints Three Islands Out + Back

Movement/Penalty

Strict OH Press/Halos

ALPOs/Halos

Curls/Halos

Skull Crushers/Halos

Round 3 – Full Body/Hybrid Movements

Movement/Penalty

Turkish Get UPS/Man makers

Burpee Snatch/Man makers

1 Arm Clean and Press/Man makers

Z Press/Man makers (American Hammer body position with OH Press)

 

Five minutes left – head back to COT to knock out some Mary.

American Hammers w/KB x 20

Flutters w/press x 20

Hello Dolly w/extended hold x 20

KB 3 Count Sit Ups x 5 (as Dirty Harry put it – it’s like the Big Boy Sit up and the American Hammer got together and had a baby). 

0600

Announcements

The Fort has a birthday coming up! Look out for info on Slack.

Alcatraz will have the most mumble chatter ever as Stang and Trucker co-Q this Saturday.

Prayers/Praises

Truckers 2.0 – injured and cannot play football at the moment – pray for his spirits to remain high as he navigates a tough situation. 

Pray for our children – especially those who are most impressionable right now by every message being thrown at them. Nature Boy said it well that he’s at a point in his life where he and his peers are most susceptible to influence from outside sources. 

Prayers for we as fathers to lead our children on the right path while they navigate their daily challenges. Prayers that we can push them on toward Christ. 

Today was fun. It involved much sharpening and the group in attendance was quite encouraging. Props to Band Camp for keeping up with Tesh, to Dirty Harry for not splashing merlot, and to Singlet & Nature Boy for literally sprinting every time I saw them running. Oh to be young…

Thanks UHAUL for the privilege to lead.

Punch List out. 

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