Burpee Bonanza at the Swamp

Tuesday morning at Golden Corral, Cable Guy (in typical Cable Guy fashion) looks over at YHC (who is conveniently located across the parking lot, because, well, Cable Guy in the morning…) and says, “So, you’ll Q Friday at the Swamp.” It wasn’t really a question; it was more a statement of fact.

“I’ll what now?”

“Yeah, you’ll Q.”

Before I could raise any objections to protect my fellow PAX from what would become my fifth bootcamp Q in just over 2 weeks, word started to spread, and my fate was sealed.

No Twitter announcement was made to prepare the PAX for today, so when 0515 rolled over on my watch, I stepped into the circle to make the disclaimer. It was a C-Span-approved disclaimer, so I’m getting better there. Disclaimer disclaimed, the 7 ruckers walked off one way and the 8 bootcampers moseyed the other.

COP, Part 1

Short mosey to the parking lot behind Cold Stone for

20 SSH IC

10 hillbilly walkers IC

Moving on…

COP, Part 2

Following a mosey with a few side shuffles thrown in, we circled up outside Books A Million for

10 windmills IC

10 low slow squats IC

20 Moroccan night clubs IC

That’s it for the warm up; I wanted to leave plenty of time for the main event. So we moseyed over to the Sun Trust Bank parking lot for the fun to start.

The Thang

The bank is a good size to run around, and it conveniently has 11 parking spaces in a nice, flat, straight row, making it perfect for a lineup of stations. For today’s fun, we had ten burpee stations and a “rest” station of 100 LBCs. Exercises were all OYO, with a lap around the bank after each station, resulting in 11 laps. The burpee stations, in no particular order:

20 Burpees (plain old burpees)

10 Prison cell burpees

10 Kraken burpees

15 Walmart burpees (“Walmart” because you roll back; these were the focus of much mumblechatter)

15 Bodybuilder burpees

15 Inverted burpees

20 One-arm burpees (10 per arm)

20 One-leg burpees (10 per leg)

15 Tuck jump burpees (jump knees to chest)

20 Jump ½ turn burpees (ideally 10 per direction)

For those counting, that makes for 160 wonderfully fun burpees. I think we ended up running over two miles, too, but I’m not sure on that one.

T-claps to all the bootcampers, as everybody completed the entire circuit, and nobody really got far ahead of anybody else. LBCs were completed by some as we waited for the six. With five minutes to spare, we moseyed back to Chick-Fil-A for a couple minutes of stretching our now very tight shoulders and hips.

Announcements

  • GoRuck Light tomorrow. Good luck and have fun to those guys going. Make sure you’re prepared, as the list on the website is not suggestions.
  • Post somewhere tomorrow if you’re not rucking.
  • Yeti in two weeks.
  • Read your newsletter.

Prayers and Praises

  • Wild Thing’s sister-in-law is being induced today to deliver their still-born child. Please pray for this entire family as they deal with this.
  • C-Span’s son (and the whole family really) eagerly anticipating the birth of their baby. (I think I understood that right.)
  • World Wide Leader had to return to work after six weeks of paternity leave, and now their son is starting into daycare, so tons of transitions for all of that family.
  • Rad’s daughter is still in the hospital after a high fever and numerous seizures. The fever is down, but other tests are being done, so pray for her and the whole family.
  • YHC is dealing with some difficult situations at work, including a family returning from overseas early, which may lead to marital issues. Pray for them, and for those who are caring for them.
  • DaVinci’s business has gained some new clients with potentially more on the way, which is great and also daunting.

Even with limited notice (which seems to be the only way I end up Qing), it’s an honor to get to lead and serve these men. Thanks to Cable Guy for the Q-portunity. Kotters to Photobomb.

Ask the ruckers what they did. I only ever saw them walking.

-Jedi

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What’s that Smell, C’MON Man

6 Ruckers
5 Bootcampers
1 Runner

Moving Dynamic Warm-up

COP – The Usual exercises

Partner Up

Ab/Arm Combo’s thrown in throughout the beatdown

Partner Up

P1 – Exercise, P2 – Run around Chick-Fil-A, Flapjack

Dips

Squats

Mt. climbers

Ab arm Combo

Evacuation movement #1 Short mosey Mattress firm to compounding 4 corners

Wind Up

1st Corner 20 – SSH

2nd Corner 20 – SSH, 15 – Squats

3rd Corner 20 – SSH, 15 – Squats, 10 – Merkins

Merkins were performed at a faster than normal pace in order to evade the crisp morning air.

4th Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees

Unwind

1st Corner 20 – SSH, 15 – Squats, 10 – Merkins, 5 – Burpees

2nd Corner 15 – Squats, 10 – Merkins, 5 – Burpees

3rd Corner 10 – Merkins, 5 – Burpees

4th Corner 5 – Burpees

Mosey to Best Buy wall

Wall Sit

Run to Middle Island

AB/Arm combos

Evacuate to a new wall section, you guessed it, Cable Guy!

Repeat wall sit further down the wall

Mosey to COT

Another evacuation order was given and COT was moved about 40 feet from the usually designated area.

Many Prayers this morning both spoken and not.

Always an honor to lead and appreciate the opportunity Cable Guy.

Cornhole
Out

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BB – Swamp Ruck – Miles and Smiles

Here we go, new year, new workout.

Miles and Smiles

The six of us showed up with our Rucks ready to move it.  Grabbed a cement pipe, and a couple sand bags and got in a little under 3 miles.

Great times and great practice for all of our events coming up.

Glad to have Shakespeare joining us with his new shiny Ruck (yeah I’ll take care of that on Tuesday).  Nasa talked about old man farts coming from ahead of us, I’ll let you guess who the supplier was.  And good times.

If you are new to rucking and want an intro come on out.  Post up and let us know and we can source a ruck for you to borrow.  If you are a expert Rucker come out and log some miles and have a great time with us.

COME OUT TUESDAY TO GC

Rad

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PreBlast – The Swamp – Miles and Smiles

As we enter the new year I wanted to share some information about the future of the Ruck workouts occurring at The Swamp.  First off don’t worry there will be Rucking going on, so take a deep breath!  As more and more PAX look to enter the wonderful world of Rucking, and more importantly the world of GoRuck we need to prepare and train in different ways.

Moving forward for at least the Winter/Spring schedule Fridays at The Swamp will be listed as “Miles”.  What that means is we will be getting back to the heart of what Rucking is about.  We will group up, decide if we want to carry coupons, and head out.  We will move at a 15 minute pace give or take a minute and knock out as many miles as we can in 45 minutes.  If you want to carry a 40lb sandbag on your own, great bring it.  If we want to pass around big mama (my 80lb which really weighs 94) great, if you want to work on alternative holds great,  if we just want to Ruck great.  The options are plentiful but this is a good way for us to prep for events.

Now there is one curveball, the last Friday of the month will be a Ruck Workout.  My aim and goal is to get one of our brothers from Lake Wylie to lead these, as we don’t always have the pleasure of seeing them at GC.

So see you on Fridays, Miles and Smiles

PS – If I’m there I will be Rucking Heavy so feel free to grab the bag, log, cement pipe, water jug, stretcher, cement block, bricks or body at any time!

Rad

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Final Shopping Days at the Swamp

After setting up some fun cones I made it to the AO to see the large group of PAX ready for the day. We had a special guest return of Jerry Lewis back on leave from his military training. Great to have him out! We also got an FNG that several men EH’d from our monthly 2nd F beer social.  He received the name “Wingman”for the old barhopping days with your boys…

With an FNG I gave a long disclaimer and the ruckers started on their way out…the campers followed me.

Mosey down the streets with a run and dynamic warmup.

Made it to COP where we completed to following:

24 SSHs

24 MNCs

19 Squats

11 Windmills (by now the mumble chatter has  started on my sporadic stops)

12 Merkins

11 Ski Abs (I was just being lazy, no other  rhyme to my counts)

Mosey over to the Rivergate Fountain for some speed shopping!

I set up 8 cones in front of eight different stores around the area, or goal was to split into groups of four  and make our speedy stops at the shop and do the two exercises listed at that stop.  Once you completed the two exercises your group ran around the large circle and moved to the next store in front of your previous cone.

The  exercises at each cone consisted of :

#1 25 Carolina Dry docks

#1 20 burpees

#2 40 LBCs

#2 40 Squats

#3 20 bombjacks

#3 30  moroccan night clubs

#4 20 merkins

#4 25  squat jumps

#5 30  Freddie mercury’s

#5 20  wide arm Merkins

#6 40  Side straddle hops

#6 30 Ski Abs

#7 20  dying cockroaches (my fav)

#7 20 diamond Merkins

#8 25  Imperial walkers

#8 40  calf raises

Most of these exercises were in double counts – and in cadence.  The laps were long and the reps were high!  Everyone broke a good sweat and we ran out of time for our last 4 extra shop stops of the day…  so we  trucked it back to COT two minutes late.  Each group completed all eight stops!

At COT I got to share the story of my recent experience with my nine-year-old son. Seems the kids at school have been telling him that Santa is not real so he came home and ask my wife the truth about Santa Claus. Luckily for me she was prepared and had a wonderful two page note that she shared with him about the spirit of Santa and giving and God during Christmas.  I shared that note with the PAX.

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Bombs and Blimps at the Swamp

It was an especially gloomy morning but it didn’t stop several PAX from posting to the Swamp. Disclaimer was given and we split up into bootcampers, ruckers, and runners. BCs moseyed over to the Home Depot overhang with some high-knees, butt-kickers, and karaoke along the way.

  • 1st stop – 5 burpees, wind-mills, hillbilly walkers, 5 burpees
  • Mosey to failed restaurant overhang – 5 burpees, 25 SSHs, 10 merkins, 5 burpees
  • Mosey to lot in front of Books-a-Million – 5 burpees, something else, squats, 5 burpess
  • Line up across parking spaces. Bear-crawl across 1 merkin, backward bear-crawl to start 1 merkin – Repeat for a total of 5 trips
  • Mosey to bank drive-thru and partner up for Bombs. Partner 1 does the exercise while partner 2 runs a lap around bank, then flip flop. No set amount, just keep doing exercise and hope partner runs fast. B=Burpee, O=O’s (tiny circles), M=Monkey Humpers, B=Bombjacks, S=Squats
  • Mosey back to BAM overhang. Blimps with same partners. P1 does the exercise while P2 runs to building across lot and back, then flip-flop. B=Burpees, L=Lunges, I=Imperial Squat Walkers, M=Merkins, P=Plank Jacks, S=Seal Jacks. The slight uphill run on the way back each time added to the suck.
  • Mosey back to failed restaurant overhang for some Mary. 15 LBCs, 15 Flutters, 15 Freddie Mercs.
  • Mosey back to overhangs at mattress store. Not so great imitation of Lt Dan. 1 squat, 4 jumps touching overhang. Went from 1/4 up to 6/24 before time was up.
  • Mosey back to COT to meet up with rest of PAX.

I tried to use several of the overhangs to keep the PAX somewhat dry and keep us moving. But I don’t think it would’ve mattered, These guys would’ve been just as great out in the rain pushing each other. Thanks for all those that showed up and encouraged each other on this cold rainy morning. Always an honor to lead this group.

 

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Red Ball 1000 Challenge

Quick disclaimer – No FNG’s

Rucker’s went North.  Boot Campers headed south.

Warm up mosey to Target Red Balls – Stopped in route for a quick COP.  Lots of mumble chatter.  I let them have there fun, I knew it wouldn’t last.

10 red balls, different exercise at each one.
Run to 1st ball perform exercise, run back to start.
Run to 1st ball perform exercise, Run to 2nd ball, run back to start.
Continue this until you make it through all 10 balls or time runs out.
Breakdown of exercises and cumulative total based on number of rounds completed.

Rounds 1 2 3 4 5 6 7 8 9 10
Exercise Reps
1-Burpee’s 10 10 20 30 40 50 60 70 80 90 100
2-LBC’s 20 20 40 60 80 100 120 140 160 180
3-Merkins 20 20 40 60 80 100 120 140 160
4-Squats 20 20 40 60 80 100 120 140
5-Freddy Mercury’s 20 20 40 60 80 100 120
6-SSH 30 30 60 90 120 150
7-Hello Dollies 20 20 40 60 80
8-Monkey Humpers 10 10 20 30
9-Carolina Dry Docks 15 15 30
10-Bomb Jacks 10 10
Total Reps 10 40 90 160 250 370 510 660 825 1000

Everyone was really excited until they saw that the first cone was burpee’s.  After a much longer than need explanation we are off.  Solid performance by all.  T-Claps to Bones and Wolverine for completing all stations.

We passed the Rucker’s on the way back to the COT.  All I heard was this thing sucks.  I’m sure they were referencing one or several of the coupons that RAD carries with him everywhere he goes.

Announcements

Christmas Party – Things to bring
CAH – 36″ or larger Duffle Bag, Alarm Clock, Umbrella
Operation Sweet Tooth – Toy any age – Unwrapped
Regal Manor clubhouse
BYOB
Deep AO – Change of Time to 7AM – Pusher and Double D on Q
WEP – Main Frame on Q

Prayers/Praises

Challenges in country – Falls from Grace – me Culture
Logan – struggles of being a teenager
Wild Thing – Prayers for M.  Struggles with sleeping
Casey – Still very pregnant
Gears – Podiatrist appointment

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