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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Ballroom with Fogerty VQ in the Fort!

Had a little co Q action going on at the Ballroom.  YHC did the disclaimer and a brief intro on the words of the month Worry/Anxiety.

Off for a short mosey around the parking lot.  Didn’t take long for the complaining to start about the mosey.  Circled up for a quick warm-up:

SSH, Merkins, Mtn. Climbers, Imperial Walkers, Moroccan night clubs, Yoga stretching etc.

Turned it over to Fogerty for the good stuff.

The ThanG :

Word of the Year for Fogerty :  “ Grateful” – my goal is to be reminded daily – to be grateful for what I have each and every day and never take it for granted!

Here we Go!!  (Trying to Keep  “ Moderate” in mind….. )

Extension Ladder  : (football field locked : modified to parking lot  – made the Mosey between “rungs”  a little bit longer……but the lack of Chatter during the sets showed the Pax were focused!

First Rung :   Sets of 3:   Squats : consisting of  5 count   / 10 count / 15 count –– mosey to –  Second Rung :  Merkins : 5 /10 /15 – Mosey back to first Rung

Extend Ladder

Add a Rung  :  Sets of 3 :   Squats : consisting of 3 count / 6 count / 9 count – Mosey to Second Rung  : Merkins 3 / 6 / 9 – Mosey to Third Rung :  Bomb Jacks 3 /6 / 9 – Mosey back to First Rung

Extend Ladder

Add a Rung : Set of 2 : Squats : consisting of 5 count / 10 count  – Mosey to Second Rung : Merkins 5 / 10  – Mosey to Third Rung : Bomb Jacks 5 / 10  : Mosey to 4th Rung : Burpees 5 / 10 – Mosey back to Bottom of ladder – recover

Mosey back up to the Parking lot – front of School – : Partner up

100 Derkins

100 Dips

100 Step ups

One partner took a lap while other Pax knocked out as many reps……till they reached the goal :

Turned it back over to Bass for the last five minutes….  Did some Mary and CakeBoss finished us up with some Mac-tar-jis.

Thanks for the Opportunity!

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A Primer on The Mission and Principles of F3 served with a side of pain.

Another day at The Ballroom dawned clear, cold and windy. Kept the Shovel Flag in the trunk for fear it would be blown away. Excellent mixture of veteran and new pax were ready to get warmed up and take on the Weinke. Think that we got some Pax scared away from Jedi’s Q at Golden Corral.

Mosey around the school for  COP:

  • Windmill* 10
  • IW * 15
  • SSH * 20
  • Merkin * 10
  • Squats * 15
  • Plank-O-rama
  • DIAMOND MERKINS *10

Mosey to hill between PKES and PKMS. Word on the Misssion of F3: For our NEWER PAX: WHAT IS THE MISSION OF F3? PLANT, GROW AND SERVE MEN’S SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.  The Nation is here to serve the Pax not the other way around.

Partner up FOR MODIFIED DORA 1,2,3

P1 RUNS TO TOP OF HILL, P2 DOES EXERCISE

54 Donkey Kicks TOGETHER with your Paartner, 108 MERKINS, 216 LBCs, 324 SQUATS. PLANK ON THE 6

Mosey to wall- Word on the  Core Principles of F3:

  1. Free
  2. Open to Men of all ages, fitness levels
  3. Outdoors, rain or shine
  4. Peer Led
  5. Ends with a COT

Peoples Chair while each Pax does 5 Bombjacks. Mosey to field-partners do 20 leg throws, 20 cherry pickers, 20 Big Boy sit ups (ouch)

Circle up for some scorpion dry docks & Jack Webb.  Back to COT and a word on one of my favorite F3 themes- PROVERBS 27:17-AS IRON SHARPENS IRON, SO DOES ONE MAN SHARPEN ANOTHER.

The camaraderie and banter among the Pax today was great to experience. Never hurts to remind the group how this crazy thing called F3 came to be and, more importantly, what it stands for. Always a pleasure to lead even when the Q-drenaline means a night of fitful sleep.

This is Short Sale bidding you a pleasant adieu.

 

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I hate you, I love you, I hate that I love you

Weather – 35 degrees and not sunny with a slight wind coming in from the northeast.

13/14 PAX (not sure the total number but 21 was the total between Laces In and Laces out) showed YHC some love by posting on this beautiful Thursday morning. No joke I thought most would post the Celebrity Q CSPAN on the Track considering it is P200 training season. Though he PAX showed some love, YHC didn’t show it back. Here’s how the beatdown went:

The Thang

Mosey around the parking lot with some Butt Kicks, High Knees, Karoake and Toy Soldiers. Circle up for COP

SSH x 25
IW x 15
Windmills x 10
Mountain Climbers x 15
Peter Parkers x 10
Parker Peters x 10
Low Slow Squats x 15

Mosey over to the hill.
1 partner runs to the first speed bump while partner exercises. Plank after each round of exercise.
100 Hip Thrusters (plenty of jokes about thrusting and humping)
100 Merkins (jokes stopped after they realize whats happening)
100 Squat Jumps
At this point the PAX realize its a deconstructed burpee.
100 Burpees (aka 100 I Hate You’s)

Mosey over to the Large Gym Parking lot where cones were setup
Exercises done Cupcake style (formerly known as a suicide)
40 SSH, run to first cone, 20 Carolina Dry docks, run back to start, 40 SSH, run to 2nd cone 25 LBC’s, Run Back to start 40 SSH, run to third cone 25 Squats, run to start 40 SSH, run to last cone 5 Burpees, run back to the start.
Mosey 3/4 a big lap until over at the 5 Burpee cone.
Rinse and repeat but the start line is at the Burpees.
5 Burpees, run, 25 squats, run, 5 burpees, run, 25 LBC’s, run, 5 burpees, run, 20 CDD, run, 5 burpees, run, 40 SSH. Finish at SSH. Mosey back for 2 minutes of Mary – LBC’s and Flutter Kicks

COT and BOM with Laces Out

Announcements – Yeti 2-24, Reading with kids on Mon/Wed (contact Deacon/Copay), Saturday coffeteria at Peach Stand following workouts, read your newsletter.

Prayers – Corruptions Mom having Surgery today, FMHS teacher that had open heart surgery this week, marriages, families, kids, our community

Moleskin
1. Thanks Lil E for the opportunity to lead this morning.
2. Great Push this morning by All PAX. Moderate amount of complaining. I can handle that. And yes, I have love/hate relationship with burpees.
3. 1 month into 2018 and how are we all with our 1 word. As some of you may know my word is Patience. It has already taken on many forms throughout the first month. The biggest takeaway thus far is to remember to take a deep breath every now and then and just let it all go out instead of keeping everything inside.
4. Just Breathe

Shanks out

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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Let’s Get Physical!

11 Strong for a Jane Fonda inspired warm-up with Gecko to start things off along with a short mosey up the road and back we did some leg movements that may or may not be PG13!! We even had some karaoke and music provided by the PAX.

After a nice warm-up Gecko took us to the “Hill” for some hill repeats

1st round was plank at the bottom while  partner one runs to the top and back

Round 2 was Carolina drydocks while the other ran

Can’t remember if we made it to round 3 but I do remember being handed over the Q

So we mosied over to the wall to do some dips and derkins

1st round was 30 dips and 20 derkins

2nd round was 25 dips and 15 derkins

3rd round 20 dips and 10 derkins

10 count between rounds

mosied over to the field and kept our partners for a 4 corner burpee fest!

1st partner stays back and does LBC’s while partner one runs to the next corner and does 5 burpees (Flapjack) comeback and pick your partner up to go to the next corner

Partner staying back does SSH while the other partner runs to the next corner and does 10 burpees (Flapjack)

1st partner stays back and does LBC’s while partner one runs to the next corner and does 15 burpees (Flapjack) comeback and pick your partner up to go to the next corner

1st partner stays back and does Squats while partner one runs to the next corner and does 20 burpees (Flapjack) comeback and pick your partner up to go to the next corner

After the last round we mosied to the parking lot to do some flutters while the other partner runs across the parking lot and back (flapjack) Repeat 6 times

Finished up with a little AB Lab

Fun times!

Thanks Italian Job for coming across the river and enjoying Alcatraz for the first time! Glad to have you!

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GC – RUCK – Teamwork – DFQ – Embrace the Suck

Man I hope you guys read the whole way through this, because I left truly inspired by the PAX that Embraced the Suck with me today.

8 Ruckers joined up on a “warm” morning at GC.  It was 31 or something which felt like summer compared to the 9 we have been seeing.  We split into two groups as some guys are recovering and test driving their rucks.  So 4 went on their way rucking through Tega Cay and 4 stayed with me to continue with the workout.

The Thang:

Skip the pleasantries and do a quick double time run around the parking lot of Harris Teeter to get the blood flowing.

Get into Listening Position (LP) (for those of you that haven’t embraced it yet, its rucks overhead anytime we are getting directions or discussions are occurring).

In LP we talked about the plan for today and that the goal will be teamwork, that as Q my goal is to inspire leaders among everyone, not to micro manage every part of the workout.  I told them before we loaded up that we are a team and will compete as a team.

If you know me you also know I Ruck Heavy, so we loaded up.

120 lbs of Sandbags – Two 2×3’s running through the handles to make a makeshift litter

93lb Sandbag – (My personal Favorite)

Big Tire – 35″ tire off my truck

The directions stated to try and do a low carry of the litter but if it got to be too much discuss it and switch to shoulder carry.  I also told them I won’t be calling out switches so its up to the team.

We made our way to the YMCA field

Big issue! – We didn’t stay as a team and Mainframe and I made it there about a minute ahead of the other two.  So punishment was instituted – 10 Ruck Burpees

I set up a relay course of sorts

4 Stations

Station 1 – Drag that big tire to the fence and back, sprint to tag the next guy (He is the clock)

Station 2 – Deadlift the 90lb

Station 3  – Toss the 60lb

Station 4 – Users Choice – I saw fireman flips, rows, curls, squats it was cool

The first rotation took 3:02 so we got in LP and discussed why we Ruck – Looks Badass, Wanted to Push Ourselves – Variety – 2nd F – A challenge.  So with that I asked the TEAM how can we improve on the time.  Everyone through up some ideas and then Shakespeare threw down an ambitious goal of getting the time down to 2:15 we weren’t sure but we embraced it.  We decided on a punishment of 1 Burpee for every second over 2:15.  Well guess what we got it in 2:02!  We came back and got in LP and talked about the power of teamwork and coming together and what we were able to accomplish.

We took a lap around the Y field doing alternate carrys of our Rucks – Farmer Carry – Switch Hands – Bear Hug – Over Head – Again we came together as a TEAM where I started to get ahead of some people and Mainframe gave me a quick shout to slow it down a bit and we finished as a TEAM!!!!

Tired and hurting we came back to do one more rotation on my relay race.  We got in LP and discussed all those reasons we Ruck again and even though were tired we are here to better each other and if we got 2:02 the last time why would we ever go slower again.  So we set the same goal of beating 2:02.  I felt slower, I hurt worse, but as a TEAM we embraced the suck worked together and when we sprinted back to the tire we couldn’t believe we were faster and got 1:58!!!!

We were hurting but got back in LP and discussed that it took 8ish minutes to walk there and that we need to speed that up and how can we do it.  Deacon came through with some ideas and the team called out switches like clockwork.  We got back to my truck in 5 minutes!!!!

Joined up with Boot Campers and the other Ruckers to finish off the morning.

MY TAKEAWAYS!!!!

Man I left so inspired by this Ruck today.  When we started we were a group of guys doing a workout.  When we returned we were a team that came together and really pushed through the pain to embrace the suck and lift up our fellow man.  Shakespeare and Mainframe who are new to Rucking were rockstars and the leadership everyone offered was amazing.  I mean where else other than F3 can you walk away with all this.  Big props to all those guys that got out today and I truly enjoyed myself and had a uplifting and encouraging morning to help me carry those same themes to the rest of my day.

Thanks Guys,

Rad

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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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More Running, Less Bootcamp

#HypeTrain rolled into the #LacesIn Station once again.  This time it was a family affair with #SPEEDFORNEED coming south to join forces as well as #LacesOut (#F3RunClub) (#Yogging (soft J)) converging with the Bootcampers for 45 minutes of …..well lots of running.  The irony was not lost on YHC (the artist formerly known as Mountain Buffalo) as he gave up the ‘running for an extended period of time’ thing years ago.  Vowing never to return.  Yet his own Q hijacked by nothing more than simple running.  At the very least YHC squeezed in a couple of merkins (only for #Rooney’s sake) and taught everyone what an “updown” was – seriously?  Who doesn’t know what an updown entails?!?  It’s even in the gawl-dang name.  YHC digresses.  Here is what happened:

Little Baby Jog to the football field (so cushy – so soft).

Dynamic Warmup

High Knees, Butt Kickers, Side Shuffles, Toy Soldiers, Toe Touches, Long Strides, Power Skips (Trademark: WWLs).

Then merkins (Rooney!!!)  and windmills to straighten everyone out.

Time to Bootcamp:

Partner up and size kinda matters for very confusing sequence.

UpDown – Partner Push – Run to Opposite Side of Field – UpDown – Partner Push

Repeat this every 20 yards as you move down the field to the endzone and then go back down to the other endzone.

(This was a rugby (shocker – I know) simulation – expend energy – sprint – get on the ground – get back up – expend more energy – sprint again – then repeat.  While it was unorthodox and confusing to some – it was a smoker.)

Rinse and Repeat with 2 updowns before each partner push.  Another smoker.

Give me a ten count.

Hey – let’s breakout the running chairs and do some sprints!!!  Tolkien was nice enough to give us all a quick tutorial about how they work.  We split into teams and relayed around the track with weights.  Then we got on the field and chased the chairs for 100 yards – over and over and over and over and over again.  Then some (small) pax jumped in the chairs and they got pushed and the rest of us chased for 100 meters over and over and over and over again.  Okay – enough running!!!  Back to the field.

YHC went back to one of his favorites – the extra long bear crawl.  This time – 100 yards.  Crowd pleaser!

We worked our way back with some rugby sprints (could not resist).

Ended with a little bit o mary then ran the chairs back to COT.

 

Great time out there among so major #HIMs and it’s always an honor to lead.  YHC saw a tweet asking for more “SERVICE” to our community from F3Nation.  No better example of pure SERVICE then Tolkien.  The amount of time/energy/passion/service this man brings to #SPEEDFORNEED is incredible.  Follow his lead in 2018 – get out there – get uncomfortable – and serve others!  Aye!

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