Tag: Wegmans

Meat and Potatoes

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YHC had the privilege to have the last Q of Fire Ant before the AO moves and is rebranded as “Currahee.” Plenty of good memories at FA, but Currahee will not disappoint with the new 0500 start time. 

Wegmans and YHC took a clown car to meet up with Repeat for an 0445 pre-ruck. Apparently pre rucking is the thing to do… as IT/Divac and Maximus/Olaf were also getting after it prior to our launch. 

We circled back to the shovel flag and the PAX were arriving in full force. Maximus knows how to bring the crowds for his Golden Corral Q. A few PAX decided to join YHC for the ruck portion. 

Maximus eloquently disclaimed the disclaimer, and we parted ways. 

 

Quick Warm Up Ruck/Shuffle to the YMCA Field

YHC started moving some tires around and Bonsai yells out “those tires have COVID.” Fortunately the intent was to use them as distance markers… nice try there Bonsai, but I ain’t no spring chicken. 

 

Iteration 1:

“Mosher” – 4 Rounds 

14 Ruck (Front Rack Position) Front Squats

25ft Lunge Walk w/ OH Hold

14 Strict Press

25f Bear Crawl w/ Ruck Drag

Plank hold w/feet on tire while the 6 finishes up

 

Iteration 2:

“Time Fuse”

50 Ruck Get Ups

50 Ruck Curls

50 Ruck Squats (Ruck On)

50 Ruck Swings

*Stop and perform 3 ruck burpees every 2 minutes.

YHC had an interval timer and was happy to announce the burpees every two minutes. The rain really picked up about halfway through this iteration. Thanks to Bonsai’s request – we remained slightly dryer by working out on the high ground in the field. Slightly…

Start heading back to COT via Lake Vista Blvd 

 

Iteration 3:

CMIYC 

P1 Farmer Carry both rucks, P2 perform 10 Merkins. Chase, flap jack. 

Proceed to BoA ATM – Perform 10 Ruck Merkins together.

Shuffle back to COT – 4 minutes remain.

 

Iteration 4:

Finisher

End with 5’s (the younger cousin of 7’s) of Burpees/Manmakers in front of Bubbles N’ Bows 

Complete. What a doozy! At this point everywhere on the ground was a puddle. There was no “damp” pavement. We were drenched. Felt like a kid again.

 

Announcements: 

Dam to Damn Bar this weekend! Hit up Alcatraz to double down!

The Yeti is waiting for you to sign up. First weekend in March.

 

Prayers/Praises:

Praise for words of wisdom and the opportunity to learn from Pax who have gone before us in our current stages.

Prayers and praise for Splinter’s recovery after donating a kidney to a friend.

Prayers for those unspoken things that sit so deep in our hearts.

 

Divac, thanks for the nod – looking forward to embracing the suck at Currahee!

Punch list out.

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Pyramid attempt at Fire Ant

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On Christmas Eve, Divac introduced us to the way he was going to run The Fire Ant AO now that he is in charge. And guess what, it’s not for the faint of heart. That said, I had to live up to the billing.
In recent months, I’ve noticed a great way to challenge the PAX is to post the Weinke on the socials ahead of time. It also holds me accountable to planning the proper beatdown. So here goes:

Ruck 1 mile at a sub 14min/mi pace to TCES. Full disclosure, Punch List led us at a 13:37 pace…giraffe.

10 Man Makers
20 Lunges (ea leg)
30 Merkins (single ct)
40 Real Squats (you know what this means)
50 Mountain Climbers (left/right = 1)
60 LBC’s (single ct)
70 Curls
80 Peter Parkers (40 I/C) – I believe this is where the leaders ran out of time.
90 Bent Over Rows (45 I/C) – I was really looking forward to these!
100 Flutters w/ Press (50 I/C) – Surprise, Surprise. I was really, really looking forward to these.

Ruck 1 mile back to the Start Ex at a sub 14min/mi pace. We made it about .25mi and I abruptly stopped everyone for a Switzer. The new instructions were to Jail Break back to the Start Ex to complete as many Flutters/Press as you can until 0600. The leaders arrived at a 10:05 pace and a heart rate that neared, “explosive.”

COT practices with the Golden Corral bootcampers.

SYITG,
Maximus

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Post-turkey day accountability

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9 PAX converged on The Varsity for a post-Thanksgiving session of brogan with Sasquatch, a boot camp with YHC or a ruck/run option.  Harry Caray was prepared to lead the run but after no runners showed, he joined us for boot camp.  3 ruckers – Cake Boss, Wegmans & Body Wash – departed for the gloom and YHC announced us off with disclaimers, assumption of risk and advice to tread smartly and modify as needed.  Off we moseyed to the stadium.  Here what happened:

One 1/4 mile lap around the field and a left turn into the South end zone for a little COP – we didn’t need as much here due to the broga session that took place prior.  Nonethless, a combination of windmills, SSH’s, burpees, merkins, imperial walkers, etc.  moved us to the main event.  We moseyed to the North end zone and began at the goal line.

The number of exercises corresponded to each yard line and after each exercise was completed, the method of transportation to and from each 10 yard line back to the North Goal Line varied (NUR’s, moseys, 75% run, 100% all out run, etc.).

North 10 yard line – 10 burpees OYO

North 20 yard line – 20 Hand release merkins OYO

North 30 yard line – 30 double count American Hammers in cadence

North 40 yard line – 40 double count shoulder taps in the plank position and in cadence

Mid field – The 50 – 50 double count overheads claps in candence

South 40 yard line – 40 double count side straddle hops in cadence

South 30 yard line – 30 double count mountain climbers in cadence.  We stopped at 15, halfway through to throw in 3 burpees……..just because.

South 20 yard line – 20 single count marking OYO

South 10 yard line – 10 burpees OYO

South end zone – 10 double count LBC’s and 10 double count flutters in cadence

We then moseyed to the parking lot for the four corner light pole 10-20-30 round – we got through 3 of 4 corners before 0559 was upon us

Pole 1 – 10 H/R merkins, 20 lunges, 30 SSH’s

Pole 2 – 10 diamond merkins, 20 double count American Hammers, 30 squats

Pole 3  – 10 kracken burpees (crowd favorite), 20 jump squats, 30 single count LBC’s

A quick mosey to COT left us 45 seconds for a few varying angels of the protractor and then time was called at 0600.

Announcements – Read your newsletter.

Prayers and praises were offered up and YHC reminded the PAX that even on days not labeled Thanksgiving, we should strive to be examples of thankfulness and gratitude each day.

It is always an honor to be called upon to lead the PAX.  My thanks to Splinter for the call to the bullpen and helping keep YHC accountable on a morning where sleeping in would have been a really easy thing to do.

You never know who needs you to show, besides yourself.  Keep posting and being the example to others that our world needs so much.

Until next time…….

Cyclops

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12ish Days of Christmas at Snake Pit

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Been a while since I was Q at the ol’ Snake Pit and as I’m not scheduled for next month, I figured it was time to pull th5e 12 Days of Christmas workout out of the bag.

After a short warm up, we got after it.  Despite what U Haul said, we got to day 9.

Just like the song, you repeat each set every time you add another exercise.

1 – Run/Walk
2- Turkish getups
3- Goblet squats
4- LBCs
5- Shoulder press
6- Chest press
7- American hammers
8- Calf raises
9- Sumo squats
10- Lunges
11- Lawnmowers
12- Dead lifts

 

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Are You Committed?

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YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

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Shield Lock 2020.1

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Bobber and YHC were tossing around an idea of doing a Shield Lock focused month at his AO over the Summer – and we were finally able to land on the month of November. Today was part one of YHC’s shield lock taking over Block Party for the month to discuss the SL and inflict pain.

So, what is a Shield Lock (SL)? 

If you click the link above, you’ll read about it in a manner much better articulated than YHC could. A Shield Lock is a metaphor of men who “lock shields” together to form a stronger barrier against those powers actively trying to bring us back to sad clown status. If you’ve seen the movie 300, you’ve seen a Shield Lock (Phalanx) in action and how effective it can be against an attacking force.

YHC led with a quick message about the SL being a group of 3-5 men with a common goal of getting better. YHC highlighted the three P’s (3P) of the SL being Proximate, Purposeful, and Periodic. Two of YHC’s SL were in attendance this morning, World Wide Leader (WWL) and Wegmans.

With that, we moseyed to the spot of our first iteration. Today’s Weinke was designed to focus on the ups/downs and how the men to your left and right can motivate you through the differing paces of life.

 

Proximate

“Proximity requires physical nearness. The Shield Lock will not function if its Members are geographically disparate. While men no longer literally interlock their shields to fight, the metaphorical battle still requires physical contact. Teams are founded upon Trust , and Trust waxes and wanes in direct proportion to physical distance. Trust is hard to build and maintain, and the farther away another man is the harder it is to Trust him.”

 

Slow/Pulse Circuit

Low Slow Squats x 20

Hold 60 Seconds at end of last squat

Pulse 20 times

Recover

Forward Lunges x 15 (one side at a time)

Hold 60 Seconds at end of last lunge 

Pulse 20 times

Flap Jack

Recover

PAX get into Forward Leaning Rest Position – 

Merkins x 10 IC

Plank Hold – 30 Seconds

Lift one leg at a time, pulse 20 times up and down

Recover

Mosey to Upper Pike Lot

 

Purposeful

“By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club.”

WWL is a man of discipline. So much so that every evening at promptly 8:34 a text comes through from him highlighting four items, as a daily AAR.

  1. Daily Weight
  2. Daily Red Pill (DRP)
  3. Completion of our SL Bible Plan
  4. One extracurricular activity to better one’s self (reading a book, spending time with M/2.0, community service, etc).

This purposeful communication allows YHC to better fight the Flux and stay out of the valleys that are inevitable, and to return the favor to WWL and other members of the SL when they are down in valleys.

 

Build Up/Bearpee Circuit 

1:4-10:40

8 CT Body Builders:Bear Crawls

Many breaks were taken during this iteration, as it sucked terribly. During one of said breaks, YHC took time to talk about a hero (or anti hero, if you so perceive it) in the Bible – Samson. He was a man of great strength but he had many weaknesses. Instead of surrounding himself with strong, like minded men, he decided to take the solo path and “do it himself.” On many occasions, he made decisions that were unbecoming of his path as a Nazarite, and it led to his ultimate destruction. Ultimately Samson came back to God and was given strength to perform one more time for God’s glory – but YHC regularly wonders how Samson would have ended up if he had solid counsel and strong men to his left and right.

 

Now, my man Wegmans has it all going on in the SL. He uses a perfect combination of sass and positive language to really drive home a point of when YHC is veering off the Path. A true linguistic HIM that doesn’t let you give a BS answer when push comes to shove. He is not bashful in his correction of YHC and others in the SL. Every man needs someone to speak to them like this from time to time – especially in a horizontal relationship such as the SL.

 

Periodic

“Periodic is the final element of the 3P. The Shield Lock must come together periodically to be Effective. For the HIM, this is a form of preventive maintenance. The Amateur waits until the needle is on empty before he stops for gas, but the Pro fills his tank periodically–regardless of where his needle is pointing at any given moment. By meeting periodically, the Members of the Shield Lock recognize each other’s incipient valleys and proactively initiate the fight against the Flux as a Team. In this way, the Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team.”

Every Tuesday at 0445, YHC’s SL comes together for an hour ruck followed by an additional DRP to strengthen one another. We takes turns switching out who Q’s.

 

Fast/Hill DORA Circuit

Because what good is a message about the Shield Lock without some DORA?

Partner up, P1 runs down Massey St Hill and back while P2 works on reps of:

100/200/300

CDD’s/Curb Dips/Seal Jacks

Head back to COT.

 

What has my SL done for me?

It has kept me away from bad habits, kept my head up in challenging times, it has allowed me to tap into wisdom that I would have otherwise been blind to if I were doing this thing alone. It has stretched and challenged me to be a better man. It has given me life long friends. 

At the end of the work out, YHC asked by show of hands who was in a Shield Lock. About 75% of the PAX raised their hands. Good.

If you’re not in a SL, look to your left and your right. Who do you post with regularly? Who’s in a similar stage of life? It doesn’t have to be some magical connection reminiscent of a Hallmark movie. We are men who (for the most part) all have the same struggles. This is important. Take the step!

 

Dirty Harry and Repeat are the other two in YHC’s shield lock. They could not be in attendance due to illness today, but they have impacted YHC in many ways.

DH is the kind of friend who will do dumb things with you because you want to do them. By dumb, YHC means ridiculous GORUCK training and marathon rucks – for fun. He has impacted YHC in many ways beyond taking a DRP, as he has served our country and he proudly serves his M and 2.0’s above all others.

Repeat is the quiet one in the group, but he has stepped up when hitting the peaks to pull YHC out of the valleys. He is a solid member of the group and has walked alongside YHC recently in life challenges that we both are facing. YHC is happy to have him in the group.

 

Announcements

FiA LKW Marathon this weekend – hit up Slow Jamz for more info!

Fort Mill Golf Tournament Dec 12 – hit up Stang for more info.

Christmas Party up and coming. 

Read your newsletter.

Prayers/Praise

Rebel’s 2.0 is 23 today! 

Praise for YHC’s Shield Lock

Prayers for our country.

Prayers for One Niner looking for a job. 

 

Bobber – thank you for tapping our SL to lead on such an important topic. We men cannot do this alone.

Punch List out.

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Stay Hard

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I’ve been reading a handful of books these days, and one phrase that has stuck within my mind (as well as my SL) is #StayHard. It has pushed me through the mindset of “I can’t do this” or “I shouldn’t do this.” How many times have we told ourselves that? My question for the PAX today was this: will you stay hard?

And with that, we moseyed.

 

Iteration 1 – Bus Loop Hill Elevens

Nur up grass hill

Run down grass hill 

Bobby Hurleys at the top, CDD’s at the bottom.

Mosey around back of school to playground, switchbacking through the parking lot as we travel.

 

Iteration 2 – Playground Circuit

10 – 8 – 6 – 4 – 2 

Pull Ups

20 – 15 – 10 – 5

Burpees – Merkins – Squats – Lunge Walk – Dips 

Do one round of pull-ups, then one round of the BMSLD’s. Drop the count, repeat. Work your way down to the end.

Low plank in wait for the six between each round.

Mosey to front soccer field in a roundabout fashion.

 

Iteration 3 – Soccer Field Bear Crawl CMIYC

P1 Bear Crawls while partner Bomb Jacks, mosey to partner and flap jack. 

5 Bomb jacks each round, 5 rounds total. It was just enough for a full out and back between goals.

 

Mary

20 x WWI Sit Up

10 x Gas Pumpers w/arms raised

10 x Crunchy Frog

 

‘Twas a wonderful beatdown that encouraged heavy breathing and sore body parts. 2.4 miles traveled in total. The men put in the work, and it was good. Remember when you’re feeling weak or sore, you can still push through your mental barriers. Stay hard.

 

Announcements

FIA Marathon – Support them any way you can!

Chikin N Wizdom Zoom tomorrow morning, 0630 – 0715 w/Straight Up!

 

Prayer Requests

Ruby Slippers’ co-coaches son, Levi, having seizures more often than usual – pray for this bout of his epilepsy to subside.

Those who are isolated due to COVID, in and out of medical facilities.

Cake Boss’ injury and being on IR.

Geronimo’s job search.

 

Thanks Ruby Slippers for scheduling me literally three months ago! Felt like forever, but YHC still didn’t have the weinke built until last night… hope y’all enjoyed it.

 

Punch List out.

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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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9/11 NaFo Tower Climb

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Today on the 19th Anniversary of September 11th I had the privilege and honor to lead the men of The Fort in my version of the Tower Climb.

We honored my friends who gave it all to make sure the citizens of NY would be safe.

POLICE OFFICER RAMON SUAREZ TD-04 NYPD

POLICE OFFICER MARK ELLIS TD-04 NYPD

POLICE OFFICER ANTONIO RODRIGUES PAPD

We started with a two lap ruck walk around the track and then jumped right into the climb.

The goal was at least 30 times up and down with 9 inclined merkins and 11 squats at the bottom. There was some mumblechatter, it was hot and humid but the men of the Fort did not disappoint….if you completed 27.5 times you climbed the equivalent of the Towers.

I was proud to lead and share my experiences from that fateful morning that changed the world as we knew it.

It was also great seeing DIRTY HARRY return to the gloom

We end with COT and prayers for all the people lost and the people affected still.

FIDELIS AD MORTEM…..ALWAYS FAITHFUL

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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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