Mosey got out of the gate.
Plank up wait for 6
Mosey some more
Warmup
Some Yoga
Merkins
Mountain Climbers
Peter Parker’s
Shoulder Tap
Mosey
SSH
More Yoga
Sasquatch joined in
Mosey some more
Was thinking of sprints, but it was too wet for safety on that….so we did the Thighmaster (split squats)
Mosey back toward COT
Bearpees up to 10 burpees and 40 single count bear crawls
(1 burpee, 4 count bear crawl; 2:8, etc.)
Mosey back to the lap
Some balancing scales
Thighmaster again
One lap around the elementary school drop off area and back to COT
Howling Monkeys till 6am
NMM:
Been thinking about what followers learn when they see a leader fail and how that leader responds to failure. Does that response show a follower more about a leader’s abilities and dedication than success?
Fourteen/Fifteen bell slingers decided to make the hard decision and accelerate their Wednesday morning. A disclaimer was made and we were off. We slowseyed over to the front of the school with the bells for a traveling warm up.
10 side straddle hops than a mosey
10 windmills than a mosey
10 merkins than a mosey
Toy Soldiers
Karaokes
The Thang:
Dora is her name. Pain is her game.
Partner #1 – 100 KB Swing, 200 Bent Over Rows, 300 Merkins
Partner #2 – Run up to the top of the hill by the high school entrance sign and do 5 burpees.
When partner #2 gets back switch assignments.
After the pain was fully unleashed, we slowseyed back down the hill near COT for thang part 2.
The Thang 2:
Bear crawl with bell two parking spots and do 3 man makers. Went halfway across the parking lot and there was a half time performance.
Half Time: 10 snatches sprint across the parking lot and back. 10 KB swings sprint across the parking lot and back to your bell.
Half time was over and back to the rest of the scheduled program. Continue to bear crawl across the rest of the parking lot while doing 3 man makers every two parking spaces.
Back to COT for 30 seconds of LBC’s at Santini’s request.
14 HIMs showed up for what was promising to be a great morning. Prior to this morning HIC had not posted in 3 weeks. While not fartsacking, I certainly was not pushing myself. Being know for not wanting to do much cadence there was a plan hatched the night before that was sure to be easy to lead yet keep everyone on their toes and with any hope, a bit sore the next day.
After a good bit of razzing from the group about an FNG on Q (Yeah I get it, it’s been a while) we start off.
Warmup: Mosey around the lot. SSH (x20) MNC (x20) Tappy Tap (20x)
Grab your bells
Slight move of location for The Main Event. Keeping with the theme of I don’t want to count we’ll use a run timer for the remainder of the morning. One person runs out to the gate and back, the rest of us do exercises for that time.
Goblet Squats
Curls
Lunges
Scull Crusher
Calf Raises
Overhead Press
Romanian Deadlift
Chest Press
Big Boy Sit-ups.
BREAK: Move to the wall. Peoples chair. Everyone does 5 burpees down the line.
Second verse same as the first:
Goblet Squats
Curls
Lunges
Scull Crusher
Calf Raises
Overhead Press
Romanian Deadlift
Chest Press
Big Boy Sit-ups.
Back to the wall: Bear crawls to the end.
5 min of Mary.
Announcements:
Convergence at WEP on 7-11
My thanks to 3D for the call out and opportunity to Q. It was much needed to get out of my covid funk. It takes a village, and I’m thankful for all of you.
Thank you to the 11 PAX, including YHC, who showed up at Minnow Pond on this moist humid gloom to sharpen iron and push each other. It was a blessing to be back at this AO with my brothers and facing the gloom together and not alone.
WARMUP
We began this workout by sharing the F3 Core Principles and the F3 Disclaimer. Then at 0514 Longshanks led us in the Pledge of Allegiance.
The warmup included the following in 5-Merkins in Cadence, 20 Jump Lunges OYO (10 Each Leg), 10 Flutters in Cadence. YHC then gave the route and plan to all and we began.
THE THANG
After this everyone was pretty much warm, we began the thing. The Prelude was to head up Main St. to the corner of Academy St. and turn Rt. The route was down Academy St., Left of Withers St., Left of Tom Hall St., Left of Main St., and Left on Academy St. until we were complete with time.
YHC asked the PAX to stop at the four corners (Fort Mill Church of God, Fort Mill Town Administration, Fort Mill Animal Hospital, and Fort Mill Police Dept. parking lots) and perform the following exercises at each location:
10 Merkins, 20 Jump Lunges (10 Each Leg), 20 Flutters (Dbl. Count), and 10 Burpees.
Then we headed back to the COT where YHC shared from the heart a little.
All men did an awesome job this morning. Great work was displayed by all. Thank you again for joining YHC and Longshanks this morning.
NMM
This past Saturday there was a discussion in the Region about the current situation we are experiencing in our country. The unfortunate thing is that this current situation is not current. It is ongoing and has been since the beginning. People are different, but the issue is the same. I am not talking about the beginning of the founding of our country. I am speaking of the day Adam & Eve decided to eat of the fruit. Since that day, man has been dead, and his heart has not been right.
Ephesians 2:4-10 ‘But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ-by grace you have been saved- and raised us up with him and seated us with him in the heavenly places in Christ Jesus, so that in the coming ages he might show the immeasurable riches of his grace in kindness toward us in Christ Jesus. For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.’
Paul was speaking to the church of Ephesus and to us in the beginning of this passage concerning their state prior to salvation, and then explained their state after Christ. This passage has been resonating with YHC over the past few weeks. God has shown us mercy and given us grace through Him. And because of that we have been ‘raised up’ from the dead and seated us along with Christ at His own right hand.
What we are experiencing in our world is a display of the state of man without Christ. Without change in the heart, no change in the world can happen. Policies may be changed; reforms may occur; the world may feel different; but will it be different without the changing hearts of man? The things of this world will rust and fade away, but the things of Heaven will last forever.
My challenge to you today is to look first at your heart. Not what is around you, but what is inside you. If you are not spiritually alive, then things may appear to be changing, but they technically are not. Once you have made that heart change, you can be a part of the real change that must occur in this world. A change in the direction of where we should be heading and need to be heading. The direction of Christ.
Once you know your heart is right, then I challenge you to go out and love others as you love yourself. If you love others in this manner, you will want to serve them, and by serving them they will respect you. Show love and be blessed.
If you do not know how to make this Heart Change for yourself, please let YHC know and we can discuss further.
Aye!
ANNOUNCEMENTS
Reach out to a Site Q to Q a Workout.
Hog & Coyote this weekend in Rock Hill. See YHC or Honeypot for info.
F3 The Fort Convergence – July 11 – Location TBD.
Cutting Grass at FM Care Center – Speak with Corruption for details.
Read your Newsletter.
PRAYERS/PRAISES
The PAX shared their prayers and praises and YHC lifted them up.
The Thang:
Started things off with the merkin mile (10 lap 1, 8 lap 2, 6 lap 3, 4 lap 4) at each corner of the lap (112 merkins total)
Next we moved over to the side of the school were we did the following:
NUR (run backwards) up the hill
lung walk back down
NUR back up and lung walk down
Apollo Ono up hill
Then moseyed over to another part of the school to discuss perspective. During the conversation I challenged the Pax to be willing to listen and understand others view point.
Listen first and react last. While all pax were lined up on the wall facing me I wrote a W on the ground and asked the Pax what this what. As expected the Pax answered M because from where they were standing it was an M. However from what I wrote was a W. It is all about perspective and how you see things.
Next exercise was Balls to the Wall and wall sits (30 seconds each) – 2 rounds
To wrap up the workout we tackled a jack webb with Burpees and monkey humpers
Completed rounds 1-3 then moseyed back close to COT to knock out 4-7. Ran out of time to finish the rest.
Today’s workout was more about reminding us to remind us that its not just about you. Think about how what you say or do may affect others. Be willing to change your point of view to see how someone else may be seeing something. It may open your eyes to a whole new perspective.
19 Pax posted on a Yumid morning to salute Old Glory and dig deep to tackle the surrounding hills. We were honored to welcome FNG/The Fonz (EH’d by Pusher) and a quasi-Kotter in Santini ( who has lost his excuses for not posting to any downtown FM AOs). Longshanks led The Pledge and then the fun began.
The Thang
Hills, hills and more hills — that was the recipe for the day.
Brief warm-up in the parking lot to allow Body Wash to catch up with the pax on his late arrival — SSH, Mtn climber, Parker Peter, Merkins
Run to parking lot at WEP
Muster at bottom of hill leading to stop sign at entrance of parking lot
Run to top, do # Burpees of your choice, run back down; rinse & repeat adding # Burpees on each return to the top (UvU format — you pick initial # and increment); continue repeatedly
Muster at bottom of Stairway to Heaven
Run to light pole at top, do # Merkins (starting from last # Burpees, using same increment pattern), run back down; rinse & repeat adding # Merkins on each return to top; continue repeatedly
Run to large parking lot across from gun shop on Massey Street
Run to bottom of Massey Street; run back to top, do # Freddie Mercurys (starting from last # Merkins, using same increment pattern), run back down; rinse & repeat adding # Freddie Mercurys on each return to top; continue repeatedly
Mosey home
COT
Naked man moleskin
Thank you to Longshanks for the Q invite at Minnow Pond — great AO, great format, lively pax who all got after it today. It was especially sweet since it was my first Q back in The Fort in 90 days. (Apologies to a few pax I missed in the attendees — Gen X camera malfunction)
Welcome to The Fonz! Yes, he set a new fashion standard to rival Slash’s collars. Plus, he pushed toward the front of the pax throughout. Great first time out….look forward to seeing you again. And T-claps to Pusher on the EH.
Great to have Santini in The Gloom! If you have any history with this #Redwood, then you know why it’s great to have him back. If you don’t, then find the chance to saddle up next to him the next time you see him in the circle and ask him about origin of the Moroccan Night Club. or Stairway to Heaven or the Echochamber.
Theme for the day was hills, because they provide great training for runners. AND, because we’re living in “uphill times” in my view (pandemic, unemployment, social distancing, racism, injustice, protests, rioting — pure chaos in the headlines). These hills in life (short, long, steep or any combination) can be strong training ground as well. Much has been said by many about the “silver linings” of lockdown life. Certainly that’s been true for me and my family. At same time, the tough stuff, the difficulties, the adversity in life are also challenges that can build endurance, resilience, passion, vision for the road ahead. Take some time to reflect where the tough parts of your current situation are sharpening you and your family for the journey ahead. Don’t limit your review to just the fun, funny, joyful, positive experiences — the darker more challenging moments can provide training benefits too.
9 Strong at “the” RPG for a perfect weather acceleration into the weekend. Sasquatch always delivers an impressive BROGA session, followed by a fellowship run with Rebel on Q. CakeBoss took the Ruck Q and did not disappoint. Wegmans looked like the Ruck was meaningful, either that or fatherhood has set in very nicely. Good to see Harry Carey, Body Wash, and Skate or Die.
YHC was excited to lead on a cool, crisp morning. Was given the pass by the M to post after an 0200 feeding, so needless to say sleep was not an abundant resource leading up to this.
Many familiar faces were seen prior to start – notables being Wegmans, Repeat, and Sugar Daddy (who brought an FNG!). Though chilly, the gloom was warm and fuzzy at the start of this beat down.
0515 struck. Disclaimer. Go time.
Mosey out to far end of lot, drop bells on one end of the lot Grab every other parking spot
COP 5 Burpees OYO 11xSSH Mosey to next row of spots 11xLow Slow Squat Mosey to next row 11xTappy Taps Mosey to next row 11xMerkins Mosey to next row 11xMoroccan Night Clubs Mosey back to Bells 5 Burpees OYO
WEINKE Five Rows of Spots 11 Reps Each Stop
Method of Travel Lunge walk to each row
Row 1 Halos Kid Launch
Row 2 One Legged RDL both sides
Row 3 Tricep Extensions Curls
Row 4 Goblet Squats Cossack Squats
Row 5 Burpee Snatch
OH carry back to start, Rinse & Repeat
We completed two rounds and headed back to COT for some Mary
Mary Kettlebell Core Work American Hammers x 20 In & Outs x 10 Flutters w/press x 20 Hello Dolly w/extended hold x 10 Six Inch Hold w/Bell x 1 min Low Plank Hold x 1 min WWI Sit Ups x 10
Rounded out with 8 burpees per PAX to reach 40/ea.
NMM
While holding our low plank YHC talked about anxiety and hurry and how we as men aren’t made to have larger to do lists than we can handle. We aren’t made to be busier than life itself – even though it is touted as a sign of success in today’s hustle world. YHC mentioned Gods peace and how we should each take a moment today to let ourselves feel Gods presence and shut everything else off. A few verses were discussed. The second was spoken to the group but the first is also tantamount to the message.
“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” John 14:27
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Philippians 4:6-7
Prayers/Praises
Baby Wegmans is 2 months! Pray Wegs & M can keep him alive further.
YHC’s 2.3 is putting on weight and feeding better this week due to lactation strategy and bottle feedings.
UHAUL is going to satisfy all of his M’s desires via Honey Do List (#HIM) this week.
Announcements
Alcatraz is BACK! Follow up on Slack for more details.
Thanks JWOWW for the tap to lead. Excited to get back into the swing of things and see more of my brothers in the gloom. Welcome FNG Scalp!
So you gotta love weird things that happen in the middle of a pandemic, today I had scheduled myself as Q for Milkshake, months ago. Had no idea it would be the actual return of Milkshake after almost two months off. I’ve missed it, don’t know about you guys.
We made our way from our temporary AO and headed down next to LPL stopping along the way for some exercises now and then.
We made observations about strange traffic lights and how tight on security certain companies are. You know, the usual.
After we made our way back, we did some stretching and talked trash about the regular Fort Pax and their stretching form. You know, the usual.
It was good to be with you guys again in person, and have some fellowship as we burned a few calories.
Good to have Boogie Down back after being on IR and congrats to proud poppa Wegmans!
20 Flutters w/ bell in the air held
10 KB Swings
20 Flutters w/ press
15 KB Swings
20 Flutters w/ bell in the air held
20 KB Swings
20 Flutters w/ press
25 KB Swings
Short mosey
20 Cossack Squats
10 KB Swings
20 Cossack Squats – with bell
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings
Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings
Add 20 burpees for @Slash at the end…..Ain’t nothin’ to it, but to do it.
PAX all worked in isolation today and at different times of day. I’m glad I got this in before the sun came up. It brings on a sweat. Motivation in isolation will dip before the 3rd, 4th, or final round…but knowing other PAX in the Fort were getting after it, kept me focused.
Stay safe during the COVID-19 outbreak. And do your part to slow the spread.