Tag: Vuvuzela

Chills, Thrills, and Hills at Sweep the Leg

Leave a comment

Chilly morning. Could be worse ….at least it wasn’t raining. No FNGs. Disclaimer disclaimed and off we went.

Quick run around the lot to find a dark road for COP warmups. 15-20 of each:
* SSH
* WM
* IW
*MNC

Then to the top of the hill at Dave Gibson Blvd. Noted this to the PAX as the top point of our journey. Then down the hill to where the cell phone access area is near the creek. This is the bottom point of our workout.

Hills of Thrills
* Start at the bottom of the hill. Do 5 reps each of merkins and plank jacks.
* Run to the top of the hill and then do 5 reps each of flying monkeys (jumping monkey humpers) and LBCs.
* Back to the bottom to repeat.
* Each round the reps of each exercise increased in increments of 5.
* So it was 5 reps of merkins and PJs. Run the hill. 5 reps of flying monkeys and LBCs. Run down the hill. Then 10-10, run up, 10-10, run down, 15-15, run up, and so on. Stopped at 25 reps of each at both points.
* In total we did approx 3 miles and 75 reps of each exercise.

Back to the parking lot for a loop around the lot. Short ends we did LT Dans. Long ends we sprinted.

Back to COT/endex.

Announcements, P&P:
* A LOT going on, read your newsletter
* Santa Boss, Christmas Eve convergence on 12/24. If you run AND do the convergence, an anonymous donor will give up to $75 for D2D causes.
* Prayers/praises for the coming of our Lord!
* Prayers/praises for Vuvu as he meets up with his boss after a long time apart
* Prayers for Yard Sale as he breaks away from a bad work situation and starts off on a newer more positive one
* Prayers for healing, patience, and support for those in need

Golden Nugget quote of the day…..heck the decade…..from Quack Attack:
Remember that every day we wake up is like Christmas, every evening is like Thanksgiving, and every night before bed is like New Year’s Eve. We are blessed to wake up every day and start over.

Man that one really puts things into perspective. Each day we are truly blessed to be here, each day is a blessed gift. As the day ends we should be thankful we were here for it, and as it ends we should celebrate being a part of it and look forward to the new beginning of tomorrow.

Thanks for the opportunity to lead. God bless.
– NASA

TClap |
0

Changing of the Guard

Leave a comment

28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up.

Bobber led off with the disclaimer, then we moseyed to the bank parking lot and circled up for 25 SSH IC. Moseyed to the Hobo’s parking lot for:
15 IW IC
10 Windmills IC
10 Cherry Pickers IC
10 Merkins IC
10 LSS IC
Held low squat for 10 MNC IC

Bobber, fighting back tears, then let go of his beloved BlockParty and passed the shovel flag to YHC. It was quiet as a mouse, absolutely no chatter was mumbled. So we did 5 burpees OYO to get back into it. 

The Thang
I explained to the PAX that I started F3 on a Monday at STL, where Pusher (in attendance) led a great workout, and I was encouraged enough to return the next day. The next day happened to be BlockParty, with CakeBoss on Q. It was a brutal morning, full of pain, so I thought we would do it again. 

3 lanes of bear crawls
5 burpees to exit the low side of the parking lot onto Main Street
Run up Main Street, back to the parking lot entrance on Clebourne Street.
5 burpees to enter the parking lot.
Plank for the 6.
This circuit continued, but the lanes changed to:
3 lanes Burpee Broad Jumps (a whole lot of mumblechatter and requests for a suggestion box)
3 lanes Duck Walk
3 lanes Toy Soldiers

Jogged back to Cot for 3 minutes of Mary.

Name-O-Rama, Announcements, Prayers & Praises. 

Thanks to Bobber for his leadership while Site Q, and providing the opportunity for YHC to continue the tradition at BlockParty. 

TClap |
5

Run, exercise, rinse, repeat

Leave a comment

Simple but effective is the kick I’m on right now. I’m notorious for overcomplicating things so I want to avoid that in the gloom. Fortunately, 13 men joined me at Sweep The Leg and we were going to keep it simple with a count of 10 for each of 4 exercises, with an estimated .5mi run between each set.

I stared with the disclaimer and began to give the overview of exercise and the course but I was losing attention spans.
Our exercises were:
10 Grave Diggers on the right side
10 Wide-Arm Merkins
10 Grave Diggers on the left side
10 Dips

Here’s the course:
Around the back of Earth Fare then L/T down the side access road and L/T onto Dave Gibson to Patricia Ln.
Do the exercises

Run to GHMS, around the drop-off lane and to the front door
Do the exercises

Run out and back up to Ben Casey Drive
Do the exercises

Run across 160 and onto Emory and wrap around to the intersection with Brayden Pkwy
Do the exercises

Take a L/T onto Brayden then L/T onto Afton and take that all the way back to the left bend in the road
Do the exercises

Continue running on Afton around the loop then R/T and run out to Galbreath.
Do the exercises

Run back to COT
Do the exercises

Add on as necessary.

A learning for next time would be to ensure all crossing of 160 is done at the stop light. No need to add risk in the gloom. It was my pleasure.

SYITG
Maximus

TClap |
1

Thanksgiving Convergence 2021

Leave a comment

68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

TClap |
3

Colosseum Backblast

Leave a comment

Warmup: Shady

QIC: Zima

25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.

Shady did a 5 min warmup

Station 1: Burpee Suicides 5-10-15 reps (no foreplay @Jekyll)

Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school

Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks @Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.

Mosey to Elementary School Car Loop

Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)

I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.

Announcements: Read the Newsletter

Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away

Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.

Zima Out!

TClap |
1

Clydesdales: Training like a Boss!

Leave a comment

24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day

The route was simple but flexible so PAX could push as hard as desired

we crossed over to Kingsley and down to back traffic circle ⭕️

we did laps between the circles which have slight hills on both ends

some PAX took the full around the block of Kingsley as an option as well

Of 24 PAX 11 were respectable

was great mumble chatter and some encouragement by running in close proximity of each other

thanks Greenwave for the opportunity 👏🏻💥👍🏻

TClap |
1

Convergence – Shop Vac

Leave a comment

65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

TClap |
8

Two Minute Drill

Leave a comment

Six runners met at Earthfare for some early morning speedwork at Brayden.  Here is what they did:

The Thang:

After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the Brayden neighborhood.   We took a left at Emory Lane, off of Brayden Parkway,  and paused at the intersection of Emory and Helton Lane.    The plan for this morning was  to run the loop formed by these two roads and alternate between 5K pace and a recovery jog,  every 2 minutes.

The Pax completed 7 or 8 intervals and then ran a cool-down jog back to COT.  As this AO is listed as running with pain stations, we finished with 30 merkins, 30 Freddie Mercury’s, and 3 Superman holds (20 sec ea).

COT

NMM

This is one of my ‘go-to’ running workouts that I’ve done for years to break up the monotony of running at the same pace, day after day.  It’s similar to a track workout, but to me is more fun on the road because of the addition of hills, and things to look at along the way.  Not as fun in the dark at 5:15, but still a good day on the roads!

Announcements, Prayers, Praises:

Memorial convergence and service for our brother, Shop Vac , this Saturday at the Armory  (Palmetto Funeral Home).

Senator Tressel’s frend, Joe with cancer;  Cornerstone (kidney stone), marriages

TClap |
5

Sweep the Leg 09.06.21

Leave a comment

I arrived a bit early this morning to map out the route for the workout.  I noticed on Goggle maps a civil war cemetery marked at the corner of Gold Hill Road and Hubert Graham Parkway.  I have run by this location several times and never noticed it until now.  Once everyone arrived, we started our journey to the traffic circle at the start of Hubert Graham Parkway.

Outbound to Gold Hill Road – Stop at every light pole, merkins and squats, 10 of each. (Total 150 merkins, 150 squats)

Inbound from Gold Hill Road – Stop at every light pole, 5 burpees  (Total 35 burpees)

Bonus miles:  Run around Tega Cay Elementary School.

We all met back at the traffic for a short mosey back to COT.

Total miles = 4.08

Great job by everyone this morning.

TClap |
0

Roll The Dice

Leave a comment

 

I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:

Warm Up

  • 10 Ranger Merkins (IC)
  • 10 Plank Jacks (IC)
  • 10 Gorilla Humpers (IC)
  • 10 Burpees
  • 5 Y-Rises (IC) – an almost Overhead Clap

The Thang

The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:

  • 10 Ranger Merkins
  • 100ish Plank Jacks
  • 150ish Gorilla Humpers
  • 50 Burpees
  • 175ish Y-Rises

NMM

In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.

Aye!

Italian Job

 

 

TClap |
5