Superbowl Hangover

Pretty quiet morning at Quagmire due to the Superbowl.  I was prepared for some smack talk from the Eagles fans since I am a lifelong Patriot’s fan.  Bones and Homebrew showed up for some fun at Rivergate.  After the disclaimer, we headed to the front of Best Buy for some warm-up stretches (Butt kickers, Knees to chest).

Next, we moseyed to the back lot near Just Fresh and performed the following exercises:


Imperial Walkers


Plank (Downward Dog, Honeymooner)

Next, we moseyed to the Target red balls.  I was hoping for a larger crowd, but we made it work with the three of us.  Two of use lunged walked while the other person did five burpees.  We each got through three sets of burpees.

We took a short jog over to the parking lot near Michaels and performed some cadence strength training.

First round:  Bearcrawl/Merkin  10/10

Second round:  Crabwalk/LBC: 10/10

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Next, we ran back to the parking lot near Just Fresh.  We alternated running up and down the staircase while the other two did walk sits (two rounds).  We made are way to the fountain for two rounds of Dips, Derkins, and step-ups.


Prayers for Homebrew and family with second child on the way.



TClap |

A Real Ball Buster at Quagmire

I was going to name this “Playing with NASA’s Balls at Quagmire”, but I won’t go there….

GREAT morning! Chilly, crisp, with clear skies. NASA-Q loves starry mornings. Quite a few PAX showed up ready to give Monday the boot in the booty. The night before a few PAX were Twitter-chatting about a post run after the workout, since they were fortunate to have the day off of work.  I did not intentionally plan on ruining that, but hey, stuff happens. It was a complement when they said I did. Thank you and you’re welcome.

5:15 hit the mark. No FNGs unfortunately. Disclaimer was disclaimed. Off we went……

Short mosey from Chick Fil A lot to the lot near the fountains. Good mumblechatter about the playoff games the day before. No funky stretchy stuff while running, just running. Circle up for the COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Just enough to loosen and warm up a little. I wanted to save our energy for the real deal. Short mosey over to Target.

All along the store front there are the large red concrete balls (bollards) Target is known for. At each ball, there was an exercise. Complete it, transition to next ball to the next exercise (anywhere between 10-25 yds apart). When all the balls are completed, run a lap around the outer perimeter roads enclosing the parking lot (about .25 – .33 mile). This is done HIIT style, non-stop start to finish, you rest while you run back to the start. Each PAX was on their own, you vs you, to see how many circuits you can get through.

Exercises (each is 30 reps) and transitions:
1. Merkins
> bear crawl (BC) transition
2. Jump squats
> crab walk (CW) transition
3. LBC
> BC
4. CDD
> CW
5. Jump Lunges
> BC
6. Freddie Mercury
> CW
7. Wide-arm Merkins
> BC
8. Monkey humpers
> CW
9. American hammers
> Run lap back to start #1
>> Rinse and repeat

That was a real ball bustin burner! The entire group cranked out 3 complete circuits. Some over-achievers completed another 2/3 circuit on top. Warning – next time each exercise will be 40-50 reps. Some PAX – Jedi, Cha-Ching, and Bones – are not human, rather they are complete beasts! And they are motivation for others. But I tell you what, the rest of the PAX were not far behind. Witch Hunt, Royale, BtB, Whopper, Homebrew, and Copyright ALL did GREAT. And special Kudos to Dark Helmet for performing all this while rucking heavy with 40lbs on his back. DAMN!! There was alot of encouraging push/pull from the group. No chatter or NMM ramblings from the Q (believe it). We just ground it out, finishing just in time to get back to the COT.

Announcements, Prayers, and Praises:

  • The Rooster is this weekend!! WOO HOO!!
  • Yeti not far behind. JUST DO IT!!! JUST SIGN UP!! It will be awesome, I promise
  • P200 in March. If you’re interested, let folks know. Injury bugs bite and sometimes teams need replacements.
  • Prayers for Short Sale and his family in the loss of his brother
  • Prayers for the family and friends of Mint Hill’s Gremlin
  • Prayers for injured / sick PAX
  • Prayers for PAX going through marriage/relationship/family issues

Get out there and make a difference, make a positive impact. On the day honoring the great Martin Luther King Jr, take his intentions and run with them. We have alot of work to do as a country regarding racial relations and equality. We can – and should – do better. Be the change we all want to see in this world. Conquer the hate and ignorance with your love and intentionality. All it takes is the decision to do so and follow through.

God Bless and Thanks for the opportunity to lead.


TClap |

The 12 Pains of Christmas at The Poop Deck – Redux

Thursday before Christmas in 2016, I Q’d this same workout up at The Poopdeck. We had a great time then, and I was asked to bring it back again to The Poopdeck this year. That’s quite a complement to redux a Q. Thanks Wild Thing for the request and opportunity to lead.

Ho ho ho! Santa Q was out and ready to receive the PAX of HIMs this morning when they rolled in to the Poodeck. It was a great day, balmy for December. What a treat in itself. Everyone was in a great mood. Alot of mumblechatter. It is always great to start your day with a group of HIMs like this,
No FNGs unfortunately. After the disclaimer was disclaimed, off we moseyed around the parking lot a to get the heart rate up. After the warmup run, we circled up for the COP, 20 or so of each:


  • Side-straddle hops
  • Imperial walkers
  • Windmills
  • Moroccan night clubs
  • Cherry/Strawberry/Weed Pickers

We were all nice and warmed up. A brief run over to the large parking lot at the boat ramp for NASA’s follies…..

The 12 Days of Christmas…. Pain:
NASA Claus came prepared with a red bag full of goodies for each and every PAX, whether naughty or nice they have been. In Santa Q’s sack was 12 ‘presents’, complete with bows even. With warmth from his heart Santa Q gave each PAX a present. The joy and excitement each PAX had of receiving these wonderful, yet unknown gifts was an incredible sight to see. I wish I had my camera at the ready! The PAX were excited to reach in NASA Claus’ sack to see what they got, but NASA Claus had to remind him to be gentle with it, for it is VERY old.
After a gift was opened, the group had to partake in the pain it presented. Not only that, the HIM who opened the gift got to lead the exercise it outlined. They were gifts that kept on giving. Each PAX took turns opening their gifts from NASA Claus to find the following pains:
Gift # / Pain:


  1. 15 Burpees OYO
  2. 25 Monkey Humpers, cadence (c)
  3. 40 Merkins (c)
  4. Run, run Rudolph! (Run a loop around the entire boat ramp parking lot, about 1/4 mile loop)
  5. 50 Plank Jacks (c)
  6. 50 LBCs (c)
  7. 40 CDD (c)
  8. Grin and Bear it!! (Bear Crawl loop the circle of HIMs –  had to open the circle a little for this one)
  9. 40 LSS (c)
  10. 30 Hello Dollys (c)
  11. 50 Calf raises (c)
  12. Don’t be Crabby (Crab walk loop the circle of HIMs)


I wanted cadence to slow the exercise down, focus on form rather than speed. Even with not much rest between ‘gifting’, that took a good chunk of the 45 minutes. We still had around 10 minutes or so left, so we started another round. Due to tough economic times, we had to regift and Santa Q redistributed the presents for round 2, letting each PAX reach into Santa Q’s sack AGAIN to grab a gift of goodness. Unfortunately due to time we cut short round 2 to only 4-5 presents. Even so, it was alot of pain combined with alot of fun. Each and every PAX had alot of laughs.
Run to the COT for Announcements, Prayers, and Praises.
Brief discussion on Gifts: My opinion the most precious Gifts we are blessed with is Christ and time. Without those, all other Gifts we have been blessed with we would never be able to be thankful for.  Do not take either for granted. Use every moment of time you have to utilize the Gifts you have been blessed with in a positive way. In doing so, maybe you will bestow a Gift upon someone else.
Thank you for the opportunity to lead.
Merry Christmas and God Bless,
TClap |

Chasing Victory, Monopoly Lessons

As I was thinking about my Q. I was struggling to bring something personal to this workout. I then realized it was the last day for the month and with the months theme of victory. I knew exactly what I was going to do. There are several life lessons learned from one of my favorite board games.

Short Warmup around the Bounce and Bowl parking lot.
High Knees, Butt Kickers, Side Shuffle, 5 good form Merkins
Disclaimer given. Missed it at the beginning as was talking about Victory.

COP – 51 SSH (you know why), IW, LBCs, MT Climbers

Mosey to Marina Parking Lot
Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise.  Flapjack.

1-(GO)-20 SSH
2-20 CDD
3-20 Hello Dollies
4-10 Inch Worm Merkins
5-20 Mountain Climbers
6-60 Calf raises – 20 each position
7-(Jail) 10 Burpees – (Just Visiting)-10 Windmills
8-10 Wide Arm Merkins
9-20 LBC’s
10-20 Monkey Humpers
11-20 Peter Parkers
12-20 Mac Tar Jai
13-(Free Parking)-10 Bomb Jacks
14-10 Diamond Merkins
15-20 Russian Twists
16-20 Seal Jacks
17-20 Ski Abs
18-20 Sumo Squats
19-(Go To Jail)
20-20 Merkins
21-20 Freddy Mercury’s
22-20 Lunges 10 per leg
23-20 Parker Peters
24-20-Plank Punches
Back to Go, Take a Lap of Parking Lot
Interruptions: Short discussions about life lessons learned from the Game (not in order and not all covered)
1. The game must be played with others. It is no fun to play alone.
2. You choose a game piece that represents you to other’s playing the game. It is like a public persona. You get to choose this image.
3. Baltic Ave or Boardwalk; You could end up on either one. It’s all the roll of the dice.
4. You only get paid as you keep on going around the board.
5. You can make a lot or lose a lot, just by where you happen to land in life.
6. Chance can be a good thing or bad but sometimes you hope for it cause it seems the only way to change your circumstance.
7. Nobody likes to go to jail, unless they are in worse trouble playing the game.
8. If you build on what you get, it can help you get more and win the game.
9. You can profit a lot, when others visit your places; especially if you have them developed.
10. There are costs with everywhere you go and everything you do.
11. You can not stay still for very long. Sometimes you can skip a turn but this may be good or it may be bad.
12. Sometimes you can move extra spaces and this may be good or it may be bad.
13. A cheater can ruin the game for everybody.
14. Sometimes you have to give some away, so people you like can stay in the game.
15. You never know what to expect in the game.
16. A good game takes a long time.
17. It’s only a game and the point of it is to have fun.
18. The only thing you get to keep when you quit the game is the relationship with the person you played with.

What does Victory look like for you? Are you chasing the right things?

Christmas Party – Things to bringC
Children’s Attention Home – 36″ or larger Duffel Bag, Alarm Clock, Umbrella
Operation Sweet Tooth – Toy any age – Unwrapped
Regal Manor clubhouse
Deep AO – Change of Time to 7AM – Pusher and Double D on Q
Berwick area – Looking to develop AO on that area (Udder, Wild Thing, Flipper, One Shot, Cerrano, Axl, Vinny)
Children’s Attention Home – Friday Dec 8th. Needs Head count locked down by this weekend.

Missionary Family lost 20 bags of belongings (entire life in those bags). People stepped up and donated bags and stuff.
Suicide of a friend. Tough time of year.
Brother in laws father stage four cancer.
Opening up your home for Thanksgiving. Need to keep that up for Christmas.

Always humbled by the eagerness and willingness of the PAX. Lots of mumble chatter within the group and between the teams. Appreciate the opportunity to Q.


TClap |

F3 The Fort Thanksgiving Convergence 2017

70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.


Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11





Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Black Friday BOGO & Coupon Specials

10 Pax (plus CSPAN for COT) posted to The Swamp to work off their Thanksgiving feast and take a trial run for Black Friday activities.   All veterans this AM, including Alright Alright from F3/Dallas who was visiting local family.  No ruckers (except potentially Royale, who quickly ditched the sack when he saw he would be solo).  So the Disclaimer was pronounced in Cliff Note form and then we launched to get blood pumping on a chilly 30-degree morning.

The Thang

Warm up run past Best Buy, Office Max, PetSmart, etc with some karaokes thrown in.

Circle up in Home Depot parking lot

COP — Mtn climbers, plank sequence, Peter Parkers, Hillbilly Walker, Low Slow Squats, Merkins

Mosey to garden center entrance of HD for first of Black Friday Specials  — Buy suicides and get free burpees.  At each turnaround point do 1 burpee.  Four out and backs (4 burpees).

Mosey to Target entrance and partner up for next BF Special — buy one wheelbarrow and get 2 burpees.  Start with 2 burpees at first red ball.  Then, Wheelbarrow from one red ball to the next, 2 burpees for each partner, then flapjack.  (18 burpees, 22 total)

Mosey to Kay Jewelers (every kiss begins with Kay; Bath & Bodyworks close by for those on skinnier budget) and circle up for BOGOx5 series.
5 Bombjacks + 5 burpees
5 Monkey humpers + 5 burpees
5 Wide arm merkins + 5 burpees
5 Sumo squats + 5 burpees
5 Jumping lunges + 5 burpees
(25 burpees, 47 total)

Mosey back to launch point and collect one Black Friday coupon for each partner pair.  Mosey to side of Best Buy and line up   shoulder to shoulder for People’s Chair w/blocks.  Pass each block to left. Rise and do 1 burpee.  Back to People’s Chair and pass blocks right to other end. Rise and do 2 burpees.  Continue progression to 10 burpees.
(55 burpees, 102 total burpees)

Mosey home



T-claps to all pax for persevering through a burpee-laden morning.  No Merlot this am, though it would not have been surprising to see some given the indulgences of Thanksgiving.

Thanks to Jedi for the burpee inspiration during the warm up run.  Burpees were already part of the Weinke , but the mumble chatter about doing 300-some burpees at Black Diamond Thanksgiving convergence only invited a heavier dose.  Thus, they instantly became the “freebie” for every Black Friday deal.

Speaking of Black Friday, the crazy shopper scene at Rivergate was a snooze fest.  Four desperate souls slept in their cars with the engine running for heat until we made the moves toward Best Buy, which quickly stirred them from the vehicles and into the camp chairs waiting at the front door behind the barricades.  It was probably the same four people who were in line at Best Buy the morning the new Nintendo game was released earlier this year.  Hope they made the haul they were seeking.  Pretty sure the pax collected all the pain they were after this AM.

Shout out to Alright Alright from Dallas who posted while on holiday family travel.  He’s got F3Nation rolling in DFW so be sure to post there when Dallas shows up on your itinerary.

Prayers for CSPAN who posted for CnW2 with a  boot on his right foot.  Thanksgiving Family Football League took its toll on him and now he’s on the IR.  He needs to try the Respect Division next Thanksgiving.  Hang in there, brother!  Will be in touch to keep you connected while you heel up.

Thanks to Cable Guy for the invite.  The Swamp continues to be a first class AO and it’s always an honor to lead the pax there.

TClap |

Tour de Poopdeck

12 PAX posted on a chilly morning.

YHC started everyone off jogging then realized the disclaimer had been forgotten. Jogging stopped. Disclaimer made. Off moseying again + butt kickers, high knees, and karaokes.


  • SSH, Windmills, MNCs, Finkle Swings (leg stretch – think Ray Finkle… or is it Einhorn?)

The Thang:

Jacob’s Ladder

  • We moseyed to a hill behind the bounce and bowl. Start at the bottom. Do 9 LBCs. Run up the hill and do 1 burpee. Run down, do 8 LBCs. Run up, 2 burpees. Buprees increase, LBCs decrease until you do 9 burpees and 1 LBC. Mosey to the front corner of the shopping center.

Lt. Dans for the length of the shopping center

  • Lunge, lunge, squat. rinse and repeat until you get to the last pillar. There was a good amount of mumble chatter for this one.

Modified Bataan Death March to the flagpole

  • Indian run where the last man stops to do 3 merkins before running to the front of the line. He taps the 6 while passing him, and the 6 then drops to do 3 merkins. Rinse and repeat until destination reached.

Shared some quick thoughts on victory (see below).

Bear Crawl ROF around the flagpole

  • PAX circle the flag and bear crawl around it 1 Lap. Everyone planks while each man takes turns doing 3 merkins. Repeat 3 times.


  • 60 seconds of rapid step-ups onto the curb, followed by 30 secs of rest. Repeat 3 times.

Modified Bataan Death March to the shovel flag

Royale came to pick up turkeys for the Paradise community, and joined in for Freddy Mercuries to bring us to 6:00am.



We talked about a little-known monument at the Poopdeck that honors Col. Thomas Neel and his family. Col. Neel was a veteran of the Revolutionary war, who fought in NC, SC, FL, and GA. He defended Charleston against the British in the siege of 1779. He was also a statesman, in the SC Provincial Congress and the NC Assembly. While Col. Neel is memorialized as a man of victory on multiple fronts, there is also a somber inscription on the monument that his wife, Jean Spratt Neel, was captured by Shawnees, murdered, and scalped.

We are a group of focused men who strive to make each other better. Victory is something that is not foreign to many of us. But are we being victorious in the right things? Are we building monuments to ourselves (careers, projects, egos) while at the same time our relationships with God, and our family suffer? Being victorious in the right things is just as important as being victorious. For what does it profit a man if he gains the whole world yet loses his soul?


Thanks to Wild Thing of the opportunity to lead.



TClap |

You don’t have Control

Friday mornings are my favorite.  Back at the place this whole F3 thang all began for me.  The men started gathering, and by 5:14 it was a large group…but no one that wanted to ruck…so NASA got to join the bootcampers.  I’m sure he was ready for his Q, but lots of guys were probably holding back for the Capital Ruck Tour on Saturday night.  20 PAX with me, so a quick disclaimer and we’re off.

A little dynamic warmup on our run with high knees, butt kickers, side shuffle.  Made our way to the back parking of  the old River Bleu.

COP: 15 IWs – 25 MNCs – 25 SSHs – 10 LS Squats – 10 Merkins – some yoga stuff – 15 planks jacks – 10 Parker Peters

Mosey over to the Fountain to put in some work

3 rounds of following:

10 Step Ups each leg

20 Durkins

30 Dips

quick 10 count time to mosey.

Move to the red balls for Burpicides

Shared a quick word around Control. See Moleskin.

run to each ball – 3 burpees – run back all the way down to the other side

Read to write, hard to do. After a FEW 10 counts time to mosey again.

Made our way closer to the COT, stopped at a nice patch of grass.

I saw someone had pulled out the Jack Webbs this week, it had been too long…

Jack Webbs to 10

Back to COT:

Ab Lab with American Hammers – Freddie Mercuries – LBCs

Announcements – Praises – Prayers


I had something to share planed for the PAX.  But on the way to the workout I was listening to the radio.  Not something I normally do. A song came on by Logic.  It’s posted here.  Popular song about depression and suicide.  My nephew had previously shown me the video. That morning it almost brought me to tears.  I modified my message about control.  The trials of life and heartache of loss or depression show us many ways that we are not in control.  That even when things are good we can feel like there are bad.  Give that control to God and ask him for guidance.

Too many kids I’ve been hearing about locally that have lost that control and found no other way out than suicide.  We should be those men making a difference in kids lives so they know there is another way.  Start with your own kids.  Talk to them about life, and pain and failure.  Let them know that everything’s not perfect like social media makes it out to be.  Tell them about your failures and how you overcame them.  Just talk…

An honor to lead,



TClap |

Here comes the train – The Poopdeck 10/19/2017

10 Pax woke up and braved the “frozen tundra” (insert NFL voice) of the Poopdeck today. A disclaimer was given and we were off.

Took a longer mosey in front and around the back of the Bowl N’ Bounce shopping center then across the street to the ‘more well lit’ or ‘better lit’ (I dunno ask Jeti) parking lot for COP:

  • SSH x25
  • Imperial Walkers x10
  • WindMills x10
  • MC x20
  • Merkins x10
  • LBCs x20
  • Peter Parkers x10

Now the Pax were warm and ready to partake in  The Thang:

I had cones setup about 75 yards apart. The pax partnered up and would perform two exercises in reps of 10/14/18 with a travel to opposite cone and back in between. The exercises and travel were:

  • Round 1:
    • Merkins & Squat Knee Tucks
    • Railroad Tracks w Partner (partner planks while you jump over partner then plank and so on until you reach cone)
  • Round 2:
    • CDDs & BombJacks
    • Barrel Roll (similar to Railroad tracks however when jumping you place your hands on your partners back and use them as leverage for the jump. This forces the planking partner to engage their core and shoulders)
  • Round 3 (only had time to do 14 and 18 reps):
    • Monkey Humpers & Crunchy Frogs
    • Cover and Move (Ask CSPAN, learned it from him)

With that completed we lined up for an Indian Run back to COT. We got there with 2 minutes to spare so we completed the time with The Protractor.

Thanks to all the Pax for the push. Great group of men today woke up and got after it.

We had a very special COT today. Many Pax discussed the difficulties in their lives and requested prayers. I ask the we continue to be the men we have been called to be and seek the wisdom to provide guidance to those in need. We all have a cross to bear but we don’t have to carry it alone.  

Until next time, back to the hunt…

TClap |

Poopdeck got TireD

Great attendance for my VQ, 14 PAX decided to show up and play with some toys.

Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids behaviors while they are growing up.

We started the warm up with a run around the parking lot, circled up and started with the following in cadence:

20 Moroccan Night Clubs

20 Low Slow squats

10 Windmills

10 Merkins

Then we moseyed down to the boat parking lot for a 4 station/corner setup with two big tires in the middle forming an X in between stations. Quick explanation of “benefits” and we split into four groups and one group went to each corner:

  • First  Corner:

10 Sledgehammer swings (choose between 8, 10 or 12 lbs sledgehammer)

15 big boy sit ups

20 American hammers

  • Second Corner:

10 lunges

15 squat jumps

20 monkey humpers

  • Third Corner:

10 Sand Bag Toss (choose between 40 or 60 lbs sandbag)

15 shoulder press

20 side straddle hops

  • Fourth Corner:

10 diamond merkins

15 regular merkins

20 count battle rope wave

After finishing exercises on each corner we bear crawled to the big tires, flip them 3-4 times (choose between 280 or 350 lbs tires) and then duck walked to the next corner; every time we finished a corner we repeated the bear crawl, tire flip and duck walk to move on to the following one.

Rinsed and repeated 3 times each corner for a speedy workout.

With 40 minutes into the workout we moseyed back to COT and finished strong with slow merkins: 5 diamond merkins, 10 regular merkins and 15 wide arm merkins.

Namearama and welcomed FNG “buckshot”


Ragnar Race

Community Cafe Race in Tega Cay

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, ragnar racers

We wrapped it up with a prayer we do with my kids were we thank God for our family, life, health, love, happiness, work and the necessary resources and provisions we receive every day to keep going on with our lives; we also ask that every kid in the world has access to a decent meal every day.

It was a great way to start a super busy day!!

TClap |