Stairway to Burpees

11 Pax came out to Quagmire. YHC managed to catch the prerun on their second lap after setting up some cones.

There was a full disclaimer given and we mosied in front of BB down to HD.
COP
Imperial walkers x 20
MNC x 20
Squats x 20
Peters Parkers x 20
Hill Billy walkers x 20
The thang
An oldie but a goodie.  YHC had 12 cones set up, and pax picked ast cone did the exercise listed and then ran a lap around the parking lot, including the stairs, and on to the next station.  Every stair climb a burpee was added at the top landing.
Cones: Merkins x 20, CCD x 20, jump squats x 30, LBCs x 30, OHP w/CB x 20, curls w/ CB x 25, Bent over rows x 20, Freddy Mercuries x 30, calf raises x 30, lunges x 30, Peter Parker’s x 30, crab cakes x 30… And another I can’t remember.
Managed to get back to COT in time with the CBs.
Thanks Jedi for the opportunity to lead.
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The Modified Murph

Michael Murphy was a Navy Seal from my neck of the woods on Long Island, New York who died in service to this great nation.  The Murph challenge has been gaining steam for the last couple of years as many people have taken to the challenge of doing a 1 mile run, 100 pull ups, 200 pushups, 300 squats and then running another mile with a 20-30 lb ruck sack on.  I did my first modified Murph this past memorial day(no ruck sack) and could not wait to do another, so I figured I would do a modified one and torture my F3 buddies along the way.

We did a quick mosey on over the back basketball courts with side shuffle’s and toy soldiers worked in.  

COP

10-SSH w/2 Donkey Kicks

10-Sungods fwd and reverse w/4 DK’s

10-Windmills w/6 DK’s

10-Cherry Pickers w/8 DK’s

10-Down Dog into Thigh Masters each leg w/10DK’s

The Thang

Since I figured everyone can run forward, I decided on having everyone nur for 2 laps around the track that surrounds the basketball courts then do 100 pull-ups, 200 archer ‘mericans and 300 one legged squats then nur for another 2 laps.  I instructed the Pax to do the modified Murph in 10 sets of 10 pull-ups, 20 archer ‘mericans and 30 one legged squats.  There wasn’t much mumble chatter for this workout and Austin Powers even threatened to get even with me the next time he was on Q.  Little does the late showing Mr. Powers understand, I enjoy a good challenge, the harder the better.  Dr. Evil is in the house!

Around set 6 I figured in the interest of time that we do regular push ups and squats to finish the Murph.  Unfortunately, there is no modification for pull ups.  My timer rang at 5:55 and everyone was in the middle nuring the last 2 laps so I had us mosey back to COT where we finished up the workout with 4 minutes of Mary.

Big Boy Sit Up’s until a runner ran to the far island and back.

Freddie Mercury’s until a runner ran to the far island and back.

Hello Dollie’s until a runner ran to the far island and back.

LBC’s until a runner ran to the far island and back.

Observations:  Better late than never AP.  Respectable Olaf and Haushka ran during the boot camp and were not part of the name-o-rama but respect to them for coming out in the gloom and training.

Prayers to the family of String Bean(Will Frederick) from the York Pax who has gone to be with Sky Q.  A tough loss at only 23.  Prayers for Stang’s mother in law who is having bypass surgery today.  Prayers always for Pax looking for work or dealing with the loss of a loved one.

Peace brothers.

 

 

 

 

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No Hills at Alcatraz

With a lot of the PAX spending time with their 2.0s at F3 Dads camp I wasn’t sure what type of turnout we’d have. Thankfully 8 other PAX missed the F3 Dads deadline like myself and decided to post.

Disclaimer was given and off we went on a warm up lap around the park. Onto field for normal exercises: 25-SSHs, 15-Windmills, 20-Merkins, 15-Peter Parkers in Plank, 20-Slow Squats, & 15 Smurf Jacks.

Mosey over to wall under concession stand and partner up.

  1. P1 does peoples chair while P2 runs to fence and back. Swap and then repeat so each PAX runs twice.
  2. Leg pushdowns – Try not to let your legs hit the ground after partner pushes them down. 15 then swap.
  3. Wheelbarrow from foul line out to back of infield behind short-stop then swap going back.
  4. Burpee jump overs – P1 is down in plank, P2 jumps over and does a burpee for a total of 8. Then swap so P2 does 8. Then keep swapping and reducing burpees by 2 (P1-8, P2-8, P1-6, P2-6, P1-4…)
  5. Empty shopping cart – Kinda like a backwards wheelbarrow. Crab walk instead of bear crawl with partner holding legs up.
  6. 15 partner merkins with handslaps, run to fence and back then 15 more.
  7. Come together into 2 5 man teams. 4 guys are in plank while the last guy weaves his way to the front then drops into plank and lets the last guy know to start. We made it about half way across the outfield before it was time for the main event.

Walker takes the Q and we mosey over to other field for 410 shotgun. 4 cones in a square, same exercise to be done at cone each time, 10 reps each cone, 10 times around the square.

  • 1st cone was 10 burpees
  • 2nd cone was 10 V-ups
  • 3rd cone was 10 diamond merkins
  • 4th cone was 10 body squats

The plan was to do 10 rounds of this but we audibled after the 7th round to circle up for the following pleasantries all in cadence:

  • 60 – 4 count flutter kicks
  • 40 Freddie Mercury’s
  • Heels 6″ off ground for 90 seconds
  • 20 single count Merkins
  • 20 staggered Merkins (10 left hand forward, 10 right hand forward)

Time’s up, PAX were smoked. COT.

I didn’t know Walker that well before this but I heard he was a machine. There was talk the night before about pre-running so I decided to join him and Fish Sticks. Of course Tega Cay is nice and flat and those 2 are slow….so I learned not to pre-run a hard workout anymore. But overall it was a lot of fun and appreciate the opportunity to lead!

-Mainframe

 

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Iron PAX Challenge – Week 2

This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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BEYOND – Discussion on Perseverance

Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.

Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.

noun
1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
2. Theology. continuance in a state of grace to the end, leading to eternal salvation.

With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.

Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.

James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.

Mosied to the playground. Partnered up.

Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.

Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.

Still partnered up, 20 partner Merkins.

20 Seal Sit Ups

5 Junk yard dogs.

Mosey back to COT.

Proverbs 3:5-6   

5 Trust in the LORD with all your heart and lean not on your own understanding; 

6in all your ways submit to him, and he will make your paths straight.

COT.

 

Prayers for family, CSPANs new adventure, prayers for courage.

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Rooney on the bus to Northwest, but no gummy bears!!

Our Brother Rooney is starting a new chapter in life and it is calling him to the Northwest. Where he came from, however he is going back a changed man. Filled with service, spirit and desire to get better each day. Rooney will undoubtedly make an impact in the greater Seattle area, as he did here, but as in all moves and changes we pray for protection, wisdom and guideance for him and family.

Join us Friday to honor our Brother and voice our memories and times with him in da gloom.

*No Convergence (other AOs are open)

Friday August 17, 2018 to recognize and honor our brother Rooney

·         Slow Burn AO (Launching from Empire Pizza)

·         0445 – Pre-run with Funhouse as Q

·         0515 – Boot camp with Old Bay as Q

·         0615 – Coffeeteria at Chick filet with Cake Boss as Q

                      o We will be doing more 2nd F discussing Rooney moments over the last 5 years

·         Rooney heads to Seattle WA, August 20, 2018

To honor Both Rooney and CSPAN with M’s we will have an Open House Saturday Night

·         Saturday evening Couples Open House

o   Towne Tavern –  Route 160 Fort Mill

o   6pm-9pm private room

o   Purchase own food & drinks

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The Fire Ant!!!

The Fire  Ant:

The ruck at Golden Corral is not new, however some things are.   After more than a year of being the Site Q all of the ruck options in The Fort, RAD asked to pass one AO off of YHC and the other site to Cobra Kai.  An AO set up to truly train PAX signed up for GORUCK events was already in the works.  Becoming the Site Q for the Tuesday Ruck option provided a great opportunity to do just that.

To start we needed a name.  “The ruck option at Golden Corral” does not exactly roll off the tongue.  Previous conspiring for the creation of an intense ruck option saw a few names thrown out by the group of PAX that started the recon effort and the development of what this thing needed to be.  Cheddah was the winner when he through out “The Fire Ant!”  Fire ants can carry 10-50 times their body weight, they spread aggressively, and most importantly, they work as a team.  Given that GORUCK events are built on the basis of team work and involve carrying heavy objects for long distances, the name just fit.

As I mentioned, the intention of original Fire Ant concept was to train PAX  for upcoming GORUCK events.  To start, there is no such thing as a 30lb ruck for a man weighing over 150lbs at a GORUCK event.  That is just the required dry weight.  Add 3L of water and your ruck will weigh ~37lbs.  Therefore the required weight for this AO was set to 40lbs.  Given that the Fire Ant has essentially taken over an existing AO and we want to continue for guys to try rucking, we will call the 40lbs, “highly encouraged.”

The second aspect of The Fire Ant is intensity.  This AO is not about miles, but about completing a soul crushing WOD.  This is anything with a very high discomfort factor.  “Get comfortable being uncomfortable!”  WODs designed to push to failure, get the heart rate up, and lift some extremely heavy objects (both individually and as a team) will be the norm.  OF COURSE, modify as necessary as you get stronger.  For the most part, this is not a huge change for the AO, as the Qs have delivered some great beat downs.  Some recent WODs from Mainframe & Cobra Kai, were great examples!

The Thang:

PAX were led to one of the parking islands and weight was added to every ruck that was not already over 30lbs.  From there the PAX moved 2×2 to the corner of O’Reilly Auto Parts.  Immediately started into the workout.

  • Duck walk to the front of O’Reilly Auto Parts
  • Complete a series of exercises in cadence
    • Flutters x20
    • Mountain Climbers x20
    • Squats x20
    • Bent over rows x20
  • Overhead Carry the length of O’Reilly Auto Parts (40 yds)
  • Broad Jump Man Maker the length of the parking spaces (30 yds) – this was a crowd favorite!
  • Move to the long wall next to Harris Teeter and complete a series of exercises in cadence
    • Merkins x15
    • Ruck Swings x15
    • Overhead Press x15
    • Curls x15
  • Bear crawl the length of the HT wall (60 yds)
  • Drop ruck and run the large parking lot (1/4 mile)

The PAX completed the series 2.5 times before time ran out.

Excited to be a site Q again.  Thank you RAD for all you have done for rucking in The Fort and appreciate you thinking of me to take over this site!

The Fire Ant continues on 8/14 with CSPAN!!

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Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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Lovely Trees and Grass

7 Pax weren’t scared off by Jekyll’s twitter warnings that there would be lots of pain and grass (and most assuredly not the dry kind).  Weather was low 70’s and humid. Speculation swirled that the low attendance was due to F3Dads camp and the “Run Your A– Off August” contingent that had likely posted to TheYard.  But what we lacked in quantity, we more than made up for in quality of Pax.
YHC had the first half, so I issued the disclaimer and then asked everyone close their eyes for a brief period of time.  Upon opening, pax were remind that the word of the month is “presence”, and to think about where their mind was during the 30 seconds of eyes being closed.  Did their mind stay present, in the here-and-now?  Or where they thinking about the past, or the future, or just some other place or problem?
We moseyed to one of the Spring parking lots for some warmup:
  • SSH x25
  • Mountain Climbers x15
  • Dips x10
  • Peter Parkers x10
Mosey to row of trees across 160 (beside old 21).  Pax found a small stack of cones at the “first” tree, and we stopped there for a few moments.  YHC discussed more on “presence”.  The exercises with the trees went as follows.  By the way, YHC stole this idea from CSPAN who did this about 3 years ago at this same location (and a different topic).
  • Top cone pick from stack.
  • Pax held Al Gore while YHC read a question regarding “presence” (from the word of the month document).
  • Exercise read from the cone and pax performed one rep of the exercise at the first tree
  • Pax ran to 2nd tree and did 2 reps, then 3rd tree (3 reps), 4th tree (4 reps), and so on.
  • At 12th tree, after 12 reps done, pax planked until 6 arrived.
  • Together we ran back to the first tree.
We repeated thru 4 exercises before we ran out of time.  Here where the exercise and question pairs.
  1. Flying Squirrels – What memories do you have of your parents and your time with them? Were they fully present? How did their presence or lack thereof make you feel?
  2. Squats – Do you have any memories of a special person in your life that was fully present? How did that person make you feel?
  3. Crab Jacks – What distracts you most from being present?
  4. Run Stance Switch – How have you learned to be more present in your relationships? What have you learned about being present with God?
Quick follow up thoughts about “presence”, then hand off to Jekyll.
Mosey back to WEP, to the bottom of the hill famous for ladders, so that we could do….(drumroll please) some ladders.  But first, we did a review of the 5 core principles.  Just for fun, Jekyll had us do 5 burpees after the first principle recited, then 4 after the 2nd, 3, after the 3rd, then 2, then 1, and then back to 5 burpees.
The ladder work then began:
  1. Ladder 1: Squats and Donkey Kicks (to/from 11) with normal run up and down hill
  2. Ladder 2: LBCs and Merkins (to/from 7) with uphill run being backwards
  3. Ladder 3: pax choice:  American Hammers (thanks Mary Lou) and Bomb Jacks (thanks BandCamp) (to/from 7) with uphill climb being bear crawls
And just when we thought we were all completely smoked, Jekyll wrapped it up with 3 rounds of Makhtar N’Diayes (10x, 10x, 15x), with plank series in between each set.
Naked Man Moleskin
Very strong showing by all pax today. As I mentioned at the workout and on Twitter following, Jekyll did not let up as we neared the end of the workout.  Rather, with 5 minutes left, he gathered us to encourage a strong finish.  It certainly was not what any of us wanted to hear, but it’s what we needed to hear, and we are all better for it.
Long Shanks earned extra credit by running in and running out to the workout.  The workout mileage itself was north of 2.5 miles according to Strava.  T-claps also goes to Youts for digging deep to finish strong.
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