Running Focus

9 men showed up for the workout at the Colosseum.  I decided to slow it down a bit and focus on form mostly due to getting my butt handed to me at the Honey Badger 24 hours earlier.

We began with a short mosey to the Middle School playground for some warm-up exercises.

SSH x 20

Imperial Walker x 20

Moroccan Night Clubs x 20

Windmills x 15

Next, we ran to the front of the school.  I explained five things that I learned to improve my running.  We practiced each technique by running to the school sign and back.

  1. Breath using both your nose and mouth.  It takes alot of practice, but over time it becomes easier to do.
  2. Good posture, head high and back straight.  Keeps airway open and helps avoid injuries
  3. All body parts should move in the direction your body is running.  Sounds obvious, but watch your arm and shoulder movements while you run.
  4. Cadence or the number of steps per minute.  This can vary by runner, but typically you should aim for 160-180 steps per minute.  A few years ago, I had a bad case of plantar fasciitis.  I was told by an experienced runner to slow my pace down and focus on increasing my cadence.  Within two weeks time, my feet were back to normal.
  5. Mentally prepare yourself. If you are running a race or setting a goal, you’ve got to believe you can accomplish it.  Surround yourself with people who are going to encourage and support you.

Next, we ran to the top of the hill to the bank parking lot.  We performed plank squares with each arm and leg.  We ran back down the hill to the school sign for some ab exercises.

Back to COT

 

 

TClap |
1

Lt Michael Murphy “The Murph”

Today we Honored Lt Michael Murphy. We had 12 Pax do the Murph. For those of you living under a rock the Murph is :

Run 1 mile

100 PULLUPS

200 MERKINS

300 SQUATS

Run 1 mile

It was hot and humid but all powered through to complete and honor one of our Nations Hero’s.

TClap |
4

True Americans

It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

TClap |
11

All about Stang

It’s always a pleasure to Q Laces In especially when Slapshot (fellow Yinzer) markets that YHC will bring pull-up pains. 11 PAX got better this morning. Shout out to Greenwave for finally posting after months of hibernating.

COP started in the parking lot with 13 windmills (surprised??), 5 burpees since Cornhole was late, then 13 very slow squats. Mossy to main school parking lot, 26 IW, 13 mountain climbers, 26 SSH, and 5 burpees. PAX line up in a line facing baseball field, toy soldiers half way down then NUR to end of lot. Mumble chatter started up and was wondering when PAX would be mossy to pull-up bars. Not yet…..

PAX broke up into 3 groups. Each group lined up within the parking lot lanes near the football practice field. Run from the curb line to the first parking stall. Each stall has a assigned parking number for the students. The first number = burpees, second number = squats, third number = merkins. For example: parking stall number is 287 = 2 burpees, 8 squats, 7 merkins. Run back to curb and back up the lane to the next parking stall. Rinse and repeat until we got about half way down the parking lot.

Mossy towards pull-up bars….whoops….hard right turn and mossy to the hill next to the football stadium. PAX were soooo concerned about heading to the pull-up bars…the intention was to run more this morning. PAX were surprised and glad we mossy away from the bars.

At hill we did 22’s (11’s on steroids). 2 merkins at bottom of hill, run up hill to last light pole – 22 squats. Run back down hill. Increase/decrease by 2 reps. Mumble chatter mostly by Stang….shocking! 5 burpees to complete the WO.

Thanks for opportunity to lead, everyone was gassed and sweaty!

 

Prayers to Cash, Bonsai, FMSD (teachers, leaders, admin, students, and parents) during this time.

Trucker

 

TClap |
6

The Buble’

The temps were steamy. The Bubble was bubbling. The disclaimer was disclaimed. Eighteen HIM decided to get better.

Warm Up

  • 15 Side Straddle Hops
  • 10 Windmills
  • 10 Low Slow Squats
  • 10 Flutters
  • 10 Dying Cockroaches
  • 10 Big Boy Sit ups
  • 10 Mountain Climbers
  • Down/Up Dog
  • Static Stretch

Round 1

Indian Run around the block as the caboose did 2 burpess and sprinted to the front.

As the PAX gathered after the run I spoke on the importance of serving. The Bible tells us so.

Luke 22: 27 – 28

Jesus “For who is greater, the one who reclines at the table or the one who serves? Is it not the one who reclines at the table? But I am among you the one who serves.”

There is so much opportunity to serve the community. If the Son of God can serve us, we can certainly find ways to serve each other. Don’t be the guy that reclines at the table. Be the guys that serves.

Round 2

Indian Plank while the PAX in the back bear crawls to the front. We continued out of the parking lot down the alley and back. This was a crowd pleaser.

Round 3

Indian Peoples Chair while the PAX in the back lunge walked to the front. We continued out of the parking lot down the alley and back.

Time flies when you are in pain (or something like that). We circled up for COT.

Announcements/Prayers/Praises

-JWOW

TClap |
5

Simple inconveniences

18 PAX gathered in for The Bubble amidst humid conditions outside a mushroom pool.

Warm-up:
SSH x51
1 Burpee
Windmill x10
2 Burpees
Merkin x10
3 Burpees
Lap
Karaoke
Some yoga
4 Burpees

The Thang:
Run 1 mile to Alison Park
Al Gore to Monkey Humpers facing Sutton Rd multiple times to keep together-ish

6 Exercises for 12-reps (all in cadence):
Merkin
Low Slow Squat
Alternating Lunge
Mountain Climber
Peter Parker
Burpee

Rinse and repeat total of 144 (a gross) of reps

Run 1 mile back.
Stopping for some monkey humpers along the way to keep the group together-ish.

NMM:

There’s a lot of turmoil going on in the world. Americans (in general) have largely been spared inconveniences since WWII (maybe gas shortages in the 1970s?). In many cities, we’re being asked or required to wear masks to quell the rampant spread of COVID-19. For almost all of us, this is an inconvenience. But luckily it is only an inconvenience.

Today’s workout was certainly not convenient, with the exception of the location for some PAX. We recognize how simple workouts in the humidity makes us better. YHC is officially exhorting us to be leaders and do the inconvenient things like wearing a mask for our community’s health.

Side note:

As an FM local, I remember when Baxter was a cow pasture. Traffic is worse in town, but so much about Fort Mill is better because of the folks who moved here. I appreciate what y’all bring to our town. It is great to post with PAX from all over who are working to make themselves and our shared community better. T-Claps to y’all.

What I learned:

At The Bubble, 10 PAX doubled down posting twice today. YHC tried to keep the warm-up close for those PAX arriving late. My advice to future Qs is: DO NOT plank up in the parking lot until 6:20 or so. Unless you want to raise your heart rate from fear rather than mountain climbers as a vehicle whips into the parking lot you’re lying down in…. My mistake. Won’t happen again.

COT

Prayers:
Bonsai
Cash


Band Camp dismissed

TClap |
3

Fish Sticks’ Kryptonite

The last Laces In at it’s quarantined location of Empire Pizza met in the muggy gloom.

WarmUp
– SSH
– MC
– Moroccan Night Club
– Some Yoga
– Shoulder Taps
– Merkins

Moseyed towards Persis parking lot:
11s with burpees & jump squats
mode of transportation: bear crawl

Mosey behind the Empire Pizza strip mall. YHC set up some cones prior to the workout

Red Barchetta
100 Yard Dash–>100 SSHs, run back to start point to plank/wait for six;
75 yard dash–>75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash–>50 LBCs, run back to start point to plank/wait for six;
25 yard dash–>25 Merkins, run back to start point to plank/wait for six;
10 yard dash–>10 burpees, run back to start point and plank/wait for six.

Mosey back to COT:

Imperial Squat Walker – Cruel cousin of the Imperial Walker. This 4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow

The Imperial Squat Walker is a crowd pleaser to close out a workout….#not

COT
-Band Camp dismissed

TClap |
2

Accelerating via pyramids

7 #HIM braved the rain (which subsided nicely around 0515) and joined YHC at Laces In for a little of this and a little of that – partner work was done and many burpees were a part of the weinke.  Here’s what we did:

COT – Mosey to the top of the Hill at the 21 entrance to the High School.  From there, we circled up to do Low slow squats, holding to a people’s chair and doing Moroccan Night Clubs and Air Presses in cadence while in the people’s chair.  A few burpees were done in between some of the exercises which included Imperial walkers, hillbilly walkers and merkins – all in cadence and double count.  After getting warmed up, we moseyed back to the band lot for the main event – partner pyramid work.  During our trip, we passed Stang, Da Vinci and Cornerstone in the midst of their ruck.

None of the PAX present posted at golden corral for YHC’s Tuesday Q – therefore, the pyramid was new to all present.  We combined DORA, pearls on a string and pyramid work.  Partner 1 started at the 10 yard line doing 10 burpees while partner 2 ran to the opposite goal line and back.   When Partner 2 returned, partners switched off and partner 2 picked up where partner 1 left off.  Here was that pyramid:

10 yard line – 10 burpees

20 yard line – 10 burpees, 20 squats

30 yard line – 10 burpees, 20 squats, 30 merkins

40 yard line – 10 burpees, 20 squats, 30 merkins, 40 flutters

50 yard line – 10 burpees, 20 squats, 30 merkins, 40 flutters, 50 jump squats

40 yard line – 40 flutters, 30 merkins, 20 squats, 10 burpees

30 yard line – 30 merkins, 20 squats, 10 burpees

20 yard line – 20 squats, 10 burpees

10 yard line – all PAX did 10 burpees OYO but together to finish out the set

a 10 count was called and we moseyed to the benches near the gym entrance for:

10 dips double count in cadence

10 flutters double count in candence

Mosey to the base of the hill near the stadium for interval work.

PAX did 2 rounds for 90 seconds per round – A round consisted of 45 seconds of burpees and 45 seconds of lunge walks up the slope.

Mosey back to COT – for geometry class – ab work via the protractor – PAX held at varying degrees for 15-20 seconds.  2.3 miles  and 45 minutes later, 0600 was upon us.

Announcements:

Classroom Ready fundraiser – try to get to 750 notebooks by 6-30.  Message Bonsai for details.

Alcatraz and The Fort are converging at WEP on July 4 and The Fort Convergence will be at WEP on July 11 as well.  Alcatraz will be closed that day.

Read your newsletter.

Prayers were offered up for all suffering from sickness and for families.

NMM:  Remain steadfast in your beliefs and be the example your concentrica needs.  Leadership matters – and we are all called to fulfill that mission.

Thanks to Slap Shot for the opportunity to Q.

Honored to lead,

Cyclops

 

TClap |
0

Naturally Modifying Weinke at Slow Burn

11 PAX endured the experimentation of a naturally modifying workout.  My name.  Nothing official.  Goal was to allow those PAX that wanted to push themselves without holding them back or making the 6 feel like they had to overdo it to keep up.  More to come.

Warmup

Short Mosey

SSH, Moroccan Nightclubs, Cherry Pickers, Arm stretches, Windmills, Leg stretches, Plank, Downdog and stretch calves, Honeymooner

The work – Q picked a target.  All PAX would run for it.  First on there turns around and pickups all other PAX as he runs back to the 6. Once the groups reaches the 6, Q calls out an exercise.  Rinse and Repeat until COT.

Merkin

LBC

Derkin

Flutter

Inerkin

Freddie Mercury

Low Slow Squat

Rosalitas

Maq Tarsa

Hello Dolly

Dips

Burpees

3 min of Mary at the flag

TClap |
1

Snake Pit – Back and Open for Business

A few weeks ago, YHC was asked to Q at the Snake Pit.  The timing of dates was ironic given that  YHC was lucky enough to have the Q spot at the launch last October.   So the re-opening was set and PAX showed to support an accelerating site.

YHC chalked out the weinke the day before but mother nature washed it out overnight.  Thankfully an early arrival allowed time to re-chalk the “fun” PAX would have early that morning.

16 #HIM arrived ready to go with copious amounts of mumble chatter – something YHC sorely missed.  It was great to be back out in the gloom and at familiar sites.   After disclaimers were given, confirmation took place that no FNG’s were present (there were not) and the 5 core principles of F3 workouts were announced, off we moseyed without the bells.  Here’s what followed:

Mosey down the hill to the bus loop.  Upon arrival PAX began to circle until a JWOW sighting took place.  Fashionably late, he picked up the pace to join us and was met half way back up the hill.  We circled (or ovaled) up for the following IC:

Imperial Walkers x 15, 6 burpees OYO, Hillbilly Walkers X 15, 5 burpees OYO, Low slow squats x 12 with a hold to the people’s chair on the 12th rep.  While in the people’s chair, PAX completed the following IC:  10 Moroccan Night clubs, 10  shoulder taps, 10 air presses.  Legs were good and warm for what was to follow.  We moseyed back up the hill to our kettle bells and saunterd off to the base of the parking lot hill for a Partner Pyramid.  The pyramid was launched on the football field at the launch of the Snake Pit.  It seemed appropriate to bring it back out for the re-launch.  So we did.

Main Event:  Everyone was able to partner up evenly and began working up the pyramid then back down.  Exercises were 10, 10-20, 10-20-30, 10-20-30-40, 10-20-30-40-50, 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10.  10 – goblet squats, 20 – hammer curls, 30 – tricep extensions, 40 – American hammers with the bell, 50 – kettle bell swings.  Partners alternated between working the pyramid and doing a 100 (ish) yard shuttle run to the top of the hill into the fire lane where work awaited arriving PAX before returning down the hill.  Partner 1 ran to the fire lane at the top of hill and did 10 burpees on trip one before coming back down to pick up where partner 2 left off on the pyramid, trip 2 was run, 10 hand release merkins, return. Trip 3 was run, 10 squats, return. Trip 4 was run, 10 diamond merkins, return.  Back to run, 10 burpees, return for trip 5 and so on.

PAX finished up the pyramid by moving to Al Gore as the 6 came in.  From there, we moseyed with the bells at 0557 to COT.  Time for an ab exercise or two until 0600 was upon us.

Flutters with the press x 15 plus a 30 second body destroyer to soak in the humidity was all time would allow.

Announcements were made for the 7-11 convergence as well as the discussion on race relations being held this Saturday, 6-13 at the Amphitheatre in Kingsley.  Prayers and praises were offered up for Polaroid’s daughter, for Cash, for YHC’s Dad and for 3D’s M.

NMM – Proximity matters.  If there’s one thing YHC has missed (and I suspect others have as well) during this pandemic, it’s the ability to look another PAX in the eye and to push one another to improvements we would likely never attain on our own.  Get proximate.  Engage with a shield lock and the accountability drives you to a much better place than without it.  Thank you, brothers.  And to 3D for the opportunity to Q again and re-launch the Snake Pit.

It was a honor to post with all of you.

Until next time:

Cyclops

 

 

TClap |
0