Tag: Twister

Upside Down

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SkyQ was stirring the Site Q’s spirit 30 days ago, suggesting he needed to loop YHC in for a New Year’s Eve Q at The Ranch.  Little did he know 12/31 happens to be my birthday, so there was no way I could pass up the invite. 12 pax posted in the damp (but not rainy) Gloom to make it official.

The Thang

Warm up yog around parking lot

Extended COP — familiar set of exercises interspersed after every two with increasing rounds of Burpees, starting with 2 and increasing by 2 each round up to 12

Mosey to the picnic tables and partner up

Partner 1 = 12 Derkins + Partner 2 = Balls to the Wall  / Flapjack (3 rounds)
Partner 1 = 12 Bombjacks + Partner 2 = People’s Chair / Flapjack (3 rounds)
Partner 1 = Donkey kicks + Partner 2 = Plank / Flapjack (3 rounds)

Mosey to soccer field and muster up

The next series will involve moving down and back across the soccer field…BUT…in recognition that 2020 was a year when “holding ground” qualifies as success, the objective is to make the trek with backwards or sideways moves (ie, Carioca, NUR, Crawl bear, Backward or sideways lunge,  side shuffle).  The only acceptable method forward is Bear Crawl)

We proceeded to move back and forth across the field and each down/back was marked with a set of Burpees declining by 2 with each series (10-8-6-4-2).  Final traverse for all pax was a Bear crawl

Circle up for Mary

Series of core exercises, capped off with Superman rendition of Happy Birthday song courtesy of JWOW and Backdraft.

Mosey home

COT

Thank you to Ruby Slippers for the opportunity to tie off 2020 —  it was truly an honor to be in The Gloom IN PERSON with the pax to finish the strangest year any of us have experienced.

It was an upside down year given that no one could have foreseen a pandemic coming.  Or a stock market rally in the aftermath.  Or legalization of pot in some states along with criminalization of holiday family gatherings.

This upside down and backwards orientation aligns perfectly with the Gospel and sets the stage for a new approach to 2021.  I’ll pick my One Word for 2021 (Now) and review 2020 and make plans for 2021…all the things that I would typically DO in prior years.  But 2020 has taught me that NONE of these matter unless they’re connected to the will of my Creator.  Rather than focus my energies on what I’m doing, I first need to create space for what He’s doing…and then fit my part in as accompaniment ( I think that might be a musical term, Band Camp?).

Thanks to the pax who posted to help me celebrate the completion of my 54th year on the Big Ball.  And thank you to all pax of The Fort for carrying me and each other through an upside down year.

Cheers!

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The Bubble Meets Cindy

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Today, after the pre-ruck, 11 Pax, five of whom did the “double,”  Met Cindy for a bit of a beat down.  Congrats to those that doubled down!!

The thang:

Pretty simple, the Pax meandered around Baxter Village un and down stairs stopping here and there for 1) 20 or 10 curls, 2) 20 or 10 prone presses, 3) 20 or 10 squats and 4) 20 or 10 rows, each arm.  The Pax completed four rounds with a lot of walking with their Cindy or ruck.

Moleskin – we all have burdens, but with the help of others and faith in the Sky Q our burdens will be lessened.

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Bodywash cleanup at Footloose

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Started off with a disclaimer, then Twister headed off on a solo run to avoid the pain that was about to descend.  Began with a Mosey around the parking lot stopping at corners to warm up with:

21 SSH 

10 Imperial Walkers

10 Burpees (OYO)

10 Peter Parkers

Moseyed over to the Fort Mill Church of God Activity Center Parking lot.

We started with a backwards partner Dora

300 merkins, 200 squats, 100 LBC

While one PAX was doing exercises the other had to Sprint from activity center across lot and nur run back

After that was done we Moseyed back up to the Church of God entrance (across the street from COT) to circle at church.

Took a minute to share some stuff going on in my home with fear that has popped up and how God has answered that in a neat way – it was a nice break to catch our breath as well!

The Wienke called for 21’s, but due to time I knew it needed to be cut short so we tried for 15’s with lunges then dips at the top of stairs (waited on the 6 to go to the next exercise).  We got about 3/4’s of the way through – my time estimation was still off.

At 6 we headed back to COT.  Announcements: read your newsletter

Prayers: generally families and those who are struggling with things during this time.

Thanks to Boss Hogg for the opportunity to lead this awesome group of HIM

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Lots of Hops

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“Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil.” – Ephesians 6:10-11

5 Hard-chargers hit the parking lot at Slow Burn for a workout loosely inspired by training at the Police Academy. In other words, lots of SSHs, pushups and running. Probably more running than I thought it looked like on paper…

From the shovel flag, we moseyed across the parking lot to the far end of the restaurants, and began the SSH warmup. This consisted of a descending-count 4-hop iteration with no scheduled rest.

10 full SSH, 10 half SSH (arms only raise halfway), 10 legs only, 10 straight double hops.

Followed by 9, then 8, then 7, etc. All the way to done. Total of 220 hops made the calf muscles burn good!

After the hops, we circled up for the group workout.

We ended up with about two minutes to mosey back to COT. YHC really enjoyed this workout, thanks to those that showed!

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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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Wet and Wild Time

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We had seven on a wet morning at Slow Burn.  After the disclaimer, we jogged around the store front and did the typical warm-up exercises:  SSH, Imperial Walker, Windmill, Plank Stretch.

Next, we moseyed to the front of Persis Indian Grill.  It was too early to go in and enjoy some food so we partnered up for a modified Dora.  On a side note, I never tried Indian food until I traveled to India for work.  My favorite dish, Chicken Tikka…back to the workout.  Partner One did the following exercises until Partner Two returned from a short lap around the parking lot: 100 dips, 200 squats, 300 LBCs.

Next we did four round of bear crawl toe taps and hand claps. We used the parking space divider as our marker, backwards bear crawl to the center line, and performed the top taps/hand claps in cadence.

We took another lap around the store front and finished up with some combo exercises:

Merkin Bear Crawl

Side Squat Shuffle

Burpee Bear Crawl

 

Great job by all..Appreciate everyone coming on a gloomy morning!

 

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Shakin it up at Footloose

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I had to follow Rebel’s lead from Block Party this week to keep it interesting.  The 11 PAX definitely accelerated today.  A quick disclaimer and a little mosey down to the COG lot.  There was lots of mumble chatter during the warm-up by Twister & Destiny.  I guess they had a lot to catch up on.

We did some stretching to kick things off.  Then a few exercises to get the blood flowing: SSH, imperial walkers, windmills, Mtn. Climbers and a few burpees to try to quiet things down.  That didn’t work.

The bulk of the workout entailed 3 minute intervals with 4 exercises and a run up the stairs in between intervals.  First interval was merkins-10, mtn. climbers – 16, shoulder taps -20.  Then finish with a burpee stack (ask Rebel).  Continue round for 3 min.  Second round was abs: big boy situps – 10, american hammers – 16, flutters – 20. Third round was legs: squats – 10, monkey humpers – 15, and calve raises – 20.  We were able to get 6 rounds in total.  Nice work by all pushing forward.

Thanks for the opportunity Boss Hogg.

 

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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Covid Vaccine for the Soul Coming in September… Join In

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Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

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13

Lucky 13s

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Typical warm humid July morning in Ft Mill.  Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout.

Disclaimer
Count off

Thang:

Sweep the Leg 072020

The route is a one-mile distance using the out and back style: Run out to Gold Hill Elementary school, where the flag pole is ½ mile from the parking lot and run back (total is one mile).

At each ¼ mile along the route, there is a sheet with exercises to do.  See table below.  Count 15 for all exercises.

Loop 1/4 mi 1/2 mi 3/4 mi 1 mile
1 LBC Merkins Monkey Humpers Bobby hurleys
2 Big Boy S/u Dips Squats Mtn Climbers
3 Freddie Merc. Diamond M Calf Raises SSH
4 Amer. Hammers Carolina Dry Docks Lunges Plank Jacks

We had a few runners complete all four miles.

Fini, COT

Notes: The one hill on the return leg was not pleasant after the first mile.  Good practice for the upcoming SWEATI.

Keep Cash and his family in your prayers.

Top three: Bones, Speed Racer, Long Duck

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