Tag: Trucker

5 Year Convergence + FNG Challenge PreBlast

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On September 26th, The Fort celebrates 5 years of invigorating male leadership in the Fort Mill community. To commemorate this occasion, we are pulling together the PAX of Fort Mill to a 1st F Convergence on Saturday, September 30th at 0700 at Nations Ford HS.

Join us on September 30th as we come together to celebrate this HUGE milestone. There will be 5 different workout options to accommodate PAX and every level. You have no excuses.

Also, with the time of year (weather + vacations are over), weekend date, late start time, workout options, and away Clemson & USC games, this is the PERFECT STORM for EH’ing FNGs. Add in the general excitement that a convergence generates and the conditions could not be more perfect. That said, we’re setting a goal of 20 FNGs. That’s roughly 1 FNG for every 20 PAX…we can do this…easily.

Here’s the Plan:

WHAT: Ruck

  • Q: Trucker
  • Time: 0700

WHAT: Bootcamp

  • Q: Royale
  • Time: 0700

WHAT: Run

  • Q: Birdcage
  • Time: 0700

WHAT: Black Diamond Bootcamp

  • Q: Backdraft
  • Time: 0700

WHAT: Moderate Bootcamp

  • Q: Short Sale
  • Time: 0700

Let’s celebrate the last 5 years of impacting this community and many more years to come!

Ginsu

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28

SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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9

This Just In: Injured PAX deliver Epic Beatdown (at The Fort)

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It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

  • Knees to chest
  • Heel to Waist
  • Heels to Butt
  • Inch-worm
  • Side Shuffle (fwd and back)
  • Low side shuffle (fwd and back)

Circle Up for COP

  • SSH IC X15
  • Moroccan Night Club in static lunge IC X10 (each leg)
  • Plank Series
    • Peter Parkers IC X10
    • Upward Dog/Downward Dog
    • Parker Peters IC X10
    • Upward Dog/Downward Dog
    • Mtn Climbers IC X10
    • Upward Dog/Downward Dog
    • Ski Jumps IC X10
    • Upward Dog/Downward Dog
    • Plank, Left High, Right High

Mosey to Playground

  • Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
    • Position 1 – Toes to Bar (or knees to chest) X8
    • Position 2 – Freddy Mercury’s
    • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

  • 300 Flutters (2-Count)
  • 200 Mtn Climbers (2-Count)
  • 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

  • Series 1 – 5 Flying Squirrels
  • Series 2 – 5 Tuck Jumps
  • Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

  • Thanks to Anchorman for the cones
  • It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
  • Tclaps to Spiderman for running 8 miles and then joining the workout
  • It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
  • Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
  • Great to see so many familiar faces and some new ones. I need to get over here more often.
  • Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
  • Thanks for putting up with us and allowing us to lead

Prayers and Praises

  • Lots of prayers for injured PAX
  • Prayers for families experiencing strife
  • Praise and prayers for several 2.0s on the way
  • Prayers and for teachers
  • Praise and Prayers for 2.0s and families back to school

Announcements

  • Lot of marketing for Qs next week
  • Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
  • Read your newsletter

Always an Honor!

Zima & Sasquatch

 

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5

Overflow of Pax at Slow Burn

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28 men battled the humidity this morning and welcomed FNG “Ace” to the Pax who was head locked by Wheels!  Nice job by all moderating up or down depending on your need.

Message:

Discipline:

  • We all have struggles with disciplining ourselves.  Maybe for you it is the harsh  words spoken, diet, gossip, eyes wandering, pornography, envy, serving in your marriage, serving and teaching your kids or serving the least of those in our community.  Whatever it is there  is Hope!
  • Bottom line – you can’t do it by yourself.  I find that my discipline gets better when I move closer to the Word and further from the world.  Find a guy to lock shields with to walk in life together
  • Warm up by Wheels – Wheels got his tires warmed up again after being a cotter for too many months.  In promptu Q by Wheels with some SSH, Squats, Merkins, Windmills… nice job stepping up to lead. 

 

  • Running warm up – Various running, side shuffle, karaoke and sprint varities
  • 3 minutes of Mary
  • Partner up/ Pair off – Joust (lunge walk, bear crawl) 3 rounds
  • Pentagon of Pain (split into five groups) – do each exercise on the cone (10x). Run to middle 5 merkins, clock wise go the next cone and back to the middle with 5 merkins.  Until each exercise is done 1x.  Rinse and Repeat

It is always and honor and privilege to lead the pax in a work out.  Thank you to Barry Manilo on having the opportunity to serve the men of The Fort Pax.

Peace!

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3

Little bit of Shoulders at Colosseum

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It was a dark and stormy night, but that didn’t deter 14 pax from giving the face palm to the #fartsack.  No FNGs were presesnt and a less than flawless disclaimer delivered.

The Thang:

Mosey to lot past the dumsters for COP – SSHx25, IWx15, Low Slow Squatsx15, Merkins x 10, Windmillsx10,

Divide pax into two circles:  First round – Wave Merkins 1-5 count.  Second round – Wave Squats (Crowd Pleaser) 10-8 count.

Mosey to playground and remember your group from the circles.  3 sets of 10 pullups, 3sets of 20 swing crunches.  Flap jacking between the two

Quick mosey to Brick Wall – 3 sets of 10 muscle ups, with Morrochain Night Clubsx15 in between.

Mosey to front of middle school –  10 Burpees, 10 Step Ups (each leg), 10 CDDs – run a lap of the dropoff loop.  Repeat the 3 exercises but drop a rep each round.  Several speed demons made it to 7 reps (4 rounds).  Most made it to 8 reps (3 rounds)

3MOM – LBCs, 6″, Slow Freddie Mercuries, ‘Merican Hammers

NMM: After an eventful night where thunderstorms tripped my smoke alarms, woke up my 2.1 a couple of times, and a canine with GI issues, I was worried I would sleep through my alarm.  Most pax can relate to nights like this but knowing I was the Q and had other pax needing a lift, I was ready to roll at 4:45.  I love the accountability of this group.  Everyone pushed themselves this morning.  Great work Men!

Lots of announcements so read your newsletters.

Get after it today!

STH

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3

The Armory – Do kettle bells rust?

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A slight delay in posting due to technical difficulties ie I forgot my password.  It was a little damp at the Armory on Monday, but that didn’t stop the 11 pax coming out for a wet beatdown.  We started off with the usual disclaimer and went into a brief warmup of SSH, WM, LSQ and Mtn Climbers.  At that point it started to rain so we moseyed over to the little porch are of the church.  There was talk about going down to the funeral home awning, but I didn’t want to.  No I’m not scared.

On to the Thang:

I tried to keep things simple so we did sets of 50.  Bad idea.  We did a 1/2 parking lot lap in between exercises.  Another bad idea.

Curls, triceps extensions, Goblet squats, overhead press, calf raises.  Did I mention that we did LBC after each lap.

The rain let up a little so we moseyed down to the short wall and did step ups, lawnmower pulls did some lunge walks and finished up with chest presses.

We had some discussion about discipline.  I shared about a video series I’ve been watching by Andy Stanley on Guardrails.  Guardrails are those things that might cause us to have a little damage but prevent us from going into serious danger.  These guardrails can keep us away from falling into some bad situations or help us stay on track to meet our goals.  Twister shared an example of a guardrail that he has been using in his life.

Thanks for the opportunity to lead.

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2

Getting Out of Your Rut-Ruck WO

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5 other PAX decided to join YHC on this humid morning to Ruck a little and spend some quality time together. Thank you all for coming out and for working so hard this morning.

THE THANG

We began by Rucking 2×2 from the flag around the parking lot to the auto maintenance shop, back to Fort Mill BBQ, and then back to the maintenance shop. At each stop we circled up and performed the following exercises.

10 Merkins, 10 CDDs, 10 Lunges (Each Leg), 15 Ruck Curls, 15 Tricep Extensions, 10 Ruck Thrusts, 10 Ruck Swings, 10 Overhead Presses, 20 Flutters, 20 Ruck Presses with legs at 6″, 10 American Hammers, 10 Step Ups (Each Leg), 5 Man Makers, & 20 Squats.

During the Rucking we had time for some good conversation and catching up.

NMM

At the end, I circled the PAX up and asked one question. ‘How many times did it take each one to know the routine of the exercises at each stop?’ Most said somewhat after 2-times, but definitely after the third. I then stated that it doesn’t take us long as humans to get into a routine in life, whether it be exercise, emotional, or spiritual.

The only way to get out of the rut is to change something. Reach out to someone, first God, to ask for help getting out of the rut and then change something. Talk to a Whetstone partner, another F3 brother, your Pastor, a trusted friend, and yes, your wife. Humble yourself and ask for the help. You will be a better man in the long run if you do.

Announcements & Prayers with Bootcampers

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3

Old School Ruck Workout

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The workout was actually pretty simple

Right at 5:15 and maybe a minute before I gave a very quick and brief typical disclosure except I say not to go at your own pace because you will be left behind.  Then the pax all grab their gear and 4 sandbags and headed out.

The Thang:
Ruck approx 1 mile down to Tega Cay Elementary while rotating coupons.  It was important that we complete this in 15 mins to ensure we could get some PT in before needing to head back.

After reaching the school in a little under 15 mins we did the following with partners:
went down the pavilon like area where Pax 1 would start with the sand bag and push it up to the first concrete pad.  Pax 2 would do 5 merkins and bear crawl up to pad and wait on Pax 1.  Switch and go to next pad.  Once at top both pax did 10 Man makers  (Rinse and Repeat)

Next round pax ran up the hill stopping at all 3 pads doing the following:
Flutter press
Squats
Partner merkins with sandbag (10)
– start in plank position shoulder to shoulder
– pull sand bag from one side to the other and do a merkin once the bag crossed all the way to the other side of paxs shoulders.  Rinse and repeat except only did 10 merkins at top so that we could get back to COT

Worked our way back to COT and once we got to the parking lot we partnered up and and both grabbed one end of the sand bags and ran the rest of the way in.  Finished with 1 minute to spare.  Good word this morning men.

Thanks for letting me lead.

Bonsai

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1

Stinky Morning at the Golden Corral

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Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities.  The group split up evenly with two getting in some extra miles running.  After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:

SSH x20

Imperial Walker x20

Moroccan Night Club x20

Plank

Windmill x10

Next, we took a short jog to the top of the parking lot for some partner exercises.  First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:

CCDs

Flutter Kicks

Burpees

Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash.   A few almost lost their breakfast.

Next, we ran to the church parking lot for a round of Doral 1-2-3.

100 – Squats

200 – LBCs

300 – Merkins

we finished with 50 Moroccan Night Clubs and two rounds of step-ups.

Announcements:

Convergence this Friday at Harris Teeter

Prayers:

Ginsu & M safe travels and new addition to family

Those unspoken

 

Always an honor to serve!

 

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1

The British are coming, the British are coming…..

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Alcatraz invited a British VQ to lead the PAX to try and escape the infamous AO. Very little word got out that the British were invading Alcatraz, but 7 PAX stood their ground awaiting for a beatdown by our very own brit – Sparkplug. After giving a good disclaimer, mossy through the baseball fields for COP. His weinke was written in british, but the best part of COP was the accent!! lots of mumble chatter relating to that. Mossy over the restroom wall.

PAX took a seat on the wall for various counts, then sprinted to outfield wall and back. BTW followed with another sprint. Mossy back to other baseball field entrance for 4 corners. Each corners involved 50 reps. first corner involved the blocks near the playground. Only got through 3 of the 4 rounds before passing the tea over to Trucker.

Mossy to playground for 3 rounds of 5 pull-ups and 15 LBCs.

Mossy to short steep hill for more rounds of pain.

Line up in a single line and one at a time run to the top and back. Once the PAX reaches the top, the next PAX takes off. Those not running are doing merkins. RInse and repeat two more times.

Mossy to COT

Great VQ by Sparkplug!!!

Prayers to Senator Tressel and injured.

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