Tempo – WindJammer

Had 5 for 5 miles out to the lake and back via WindJammer.  Great run and great fellowship as always.

Stoked to see NASA out for a second time with me this week, and feeling better.

Lifted up Cha-Ching and the new baby, and Spuds father.

Until next time.

 

Oh yeah, 4:50 – Pre – Bootcamp before the run started this week and will continue next week!

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RUCK – GC – RUCKICIDES

Well it was my turn to Q again and was digging through my twisted mind as to what to do and I started thinking about something with Suicides.  Then the lovely thought came to mind about doing RUCKICIDES, and from there the workout took shape.

Router put out for a pre-run so of course the usuals showed up to do it, but was excited when OLAF wasn’t really feeling it.  So Jedi, Cha Ching, and Router took off for 3 miles and Olaf and I grabbed an 80 and 60lb sandbag, plus rucks and did a little under two miles in 30 minutes.  Those got heavy!!

On to the Ruck, was pumped to see 9 PAX out today!

Warm up

Indian run where last person does some cleans with the sandbag – well that turned out to be way to easy for everyone else and confusing so about 15 seconds in I yell “Screw this, RUCKS overhead”.  So then we run three laps around the parking lot alternating exercises while still running.

Rucks Overhead

Overhead Press

Away from Chest Carry

Curls

Farmer Carry

Overhead

Again all while running.

WOD:

Grab 7 Sandbags and the two person carry cement pipe and start moving.  We carry it to the church parking lot where RUCKICIDES commence.

First:

Bear Crawl – 5 merkins – Crawl Bear back – Bear Crawl – 5 Merkins Crawl bear back (length of parking lot)

Lil E is a bear literally, he beat Cha Ching if that tells you anything.

Second:

Walking Lunge – 10 Squats – Duck walk back – repeat (length of parking lot)

My butt is still sore…

Grab weight and move – This time whatever weight we were carrying beyond our rucks had to be overhead for a certain amount of time.  Sorry Cha-Ching that 80lb bag sucks!

Next we did timed bag toss relay up the hill to the fire station:

We set a time hack of 1.5 minutes and did the first round with the 60lb bag in 1minute 3 seconds.

We cleaned it up and did it in 46 seconds

Next we jumped up to the 80lb bag and knocked it out in under a minute.

At this point we had 6 minutes to make it back to COT and some distance to cover, so we grabbed all the weight and double timed it back!

Pumped for the turnout and to see NASA out there again!

I’ve got a full Q schedule so you won’t see me Q’ing for a bit but come out and support.

Until later,

RAD

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Sandy Cones at Alcatraz

Warmup:  Seal Jacks, Multiple Hold Merkins, Low Slow Squats.

1st Half Thang by Bear Grylls:  Mosey to the hill for uphill AMRAP sandbag and 20 & 35lb ruck work.

  • 20lb slam ball – Carolina Dry Docs and A Frame Crunches,
  • 20lb Sandbag – Lunge Choppers,
  • 45lb KettleBag – Squat Upright Rows,
  • 40lb Spartan Pancake – Front Raise to Overhead Tricep Extension,
  • 60lb Sandbag – Row to Curl.
  • 75lb Sandbag – Clean Jerk Press

As rucks reach top or bottom of hill, PAX advance to next station via bear crawl.

2nd Half Thang by SkateOrDie:  Mosey to Parking lot for cone workout

Cones with 3 exercises each for 20 reps in each corner, then advance to middle for group cone exercise then back to corners.

Prayers for victims and perp at school shooting, those in hospitals.  Praises for pax brother new job and pax wife negative test results for good health.

Aye!

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Where is Spring??

18 Men showed up on a very chilly April morning. The pre-ruck was very well attended, and the ruck portion was being Q’ed by Olaf and there seemed to be several implements of torcher that were assembled for the rucking PAX to carry around.  5:15 came and the disclaimer was given(in spirit if not actually) and the entire group was challenged to begin thinking of prayers that needed to be shared at COT. No prayers for your neighbors sick cat, what do YOU need your brothers to know and pray for in your life?  With that the Ruckers were dismissed and the rest of us circled up for some COP.  SSH, IW, Squats, on your side for some hip flexing and strengthening – Jane Fonda – Leg Circles forward and reverse, back kicks.  All on your side 5 count then flip sides. Strong loose hips are key to injury prevention.  Mosey to lay out the cones for a 5 corner workout tour around the Golden Corral. 1st cone at the bottom of the hill(10 Bomb Jacks) Cone #2 at the top of the hill(20 LBC) Cone 3 around Auto Parts and Oil change(10 CDD) 4th cone at COT(15 Squats) Cone 5 at Dominos(15 Merkins) You vs You workout, you choose how fast you want to push it, how hard you want to work.  The PAX did awesome, everyone finished at least 4 full laps and a few did 4 plus, Mileage count was over 3 miles, pretty strong for a 45 minute boot camp.  Final mosey to COT

Announcements – Strawberry Fields, Guidance & CAH, Bonsai has Beyond next Tuesday at GC

Prayers & Praises – Continued prayers for Badger – Prayers for patience and wisdom with young kids(especially boys), Prayers for healing for the young kids in our community growing up in dysfunctional or non-existent homes, prayers for patience and energy to continue dealing with the racial injustices that many of us don’t want to admit exist.  I appreciated the hearts of the men who shared this morning, and challenge the PAX to press into being vulnerable with our real struggles and needs so that we can properly car for each other.

 

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A runner Qs a Bootcamp

We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made that up. They all looked terrible)  Thankfully the rain stopped and the disclaimer was given and the Ruckers walked off while the BC guys started right in on a warm up routine of Squats, Jump Ropes(simulated), Lunge Walks, Toy Solders, Karaoke, etc.. Being sufficiently warm we moseyed to the back of HT and circled up for a little Hip & Leg work.

COP – Single Leg Quarter Squats, The Clam Shell(yes it’s a little awkward), Jane Fonda, Front leg lifts, The thigh master, Flutters and some Merkins just for fun.  Now that our hips and legs are ready to run lets go.

The Thang – Mosey to the bottom of the hill by the new apartments, educate the newbies about the hill that used to be there and how no GC workout was complete with out it. The new hill is paved nicer a little longer and not quite as step but it is still worthy of being run up and down several times.  The Q chose to do a round of 11s with LBCs at the bottom and Carolina Dry Docks at the top.  The Pax did great and nobody got lapped by Jedi. Next we were off to the back of the Oil Change place for another round of 11s with dips and derkins, an audible needed to be called as I noticed you can’t run around the Oil Chang place anymore, you have to take a much longer route around the Auto Parts store too. Oh well, everyone agreed that more running was better. We had to cut this sort of 11 due to the longer run, so we headed back to COT.  With 2 minutes still on the clock I made the mistake of asking Jedi for an Ab exercise and he delivered with some terrible rocking thing that I hope to avoid in the future.

Announcements- The Yeti & read your Newsletter

Prayers/Praises – Prayers for the family of the fallen Police Officer, and Praises for how the community has come together to support Law Enforcement.

A Brief challenge to remember Beginnings, and to remember that God’s Mercies are new every morning.

 

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Different Q to prevent 0-59. Turns out it was just a #GDTBATH

Temps of 20F, 15 PAX were early and ready to go. Mumblechatter of running vs standing around was way better.
Mosey through Pickup Lanes x2
  • Regular
  • High knees
  • Butt Kickers
  • Toy Soldiers
COP at Basketball Court
  • SSH
  • Windmill
  • Moroccan Nightclub
  • Peter Parker –> Jekyll was quick to call YHC’s exercise as Mountain Climbers, so Jekyll gave a demo of a real Peter Parker (legs wide) and everyone was enlightened
  • Parker Peter
YHC is a Clemson fan, and the goal was to do something different today so that Clemson did not go 0-59 (Spoiler Alert) when playing basketball at UNC. So we did some basketball themed work
Basketball
  • Baseline
    • Side shuffles “Defense” (reverse, back up)
  • Circle up
    • Wojo – slap ground, clap – 4count x15
    • Plank + Merkin Wave 2count – x2
    • Squat – basketball ball hot potato in circle
  • Curb
    • Toe-taps – 4count x30
    • Dips x30 OYO –> The name “Herb Sendek” was mentioned to Maximus by YHC during this exercise. We kept that between us.
  • Baseline
    • Ball roll backwards (pretend 1 hand on ball, 1 hand in air) in a defensive position – 4-counts to switch position
    • Suicide
  • Knock-out
    • PAX wearing gloves shooting on 10ft goals wasn’t awesome. But we Played knock-out for about 5min and PAX did SSH-like exercises while they waited, or if they were knocked out
  • 4-Corners – showing respect to Dean Smith, totally 58
    • 10 Burpees
    • 10 Merkins
    • 20 Mountain Climbers
    • 18 LBCs
Over the wall
  • Burpee from 1 up to 5 count
    • Over-the-Wall
  • Donkey Kicks, 1 each time
Mary – people’s choice
  • Nomad – American Hammers
  • Flattire, Jekyll, MacGyver, Maximus – I forgot what they called 🙁
  • Cooter – LBCs
  • Router – Boxcutters
  • Fishsticks – Superman + Parachute
COT
  • Prayers
    • Nomad – Father’s, to be better ones, for youth group that doesn’t have them, and to make sure we are following our heavenly one
    • Maximus – Fathering daughter’s
    • Router – teaching son how to be a man, and girls for the type of man they should find
    • Maxims – In Memory, Gremlin in Mint Hill
    • Jekyll – for us to be able to receive love.
It was a fun Q. It didn’t end Clemson basketball streak of losing at UNC, but it still has me sore as I finish this backlist within 48hr of completing the Q, so thats good?
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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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Burpees and Detours at Colosseum

5 pax arrived at Colosseum ready for a strong start to a Tuesday morning. No FNGs, the disclaimer was given and we were off… or so I thought. YHC quickly aggravated a recurring leg issue and we came to a grinding halt. (Queue the sound of the needle sliding off a record) Fortunately, Router had been briefed, he took the Weinke and ran with it and the remaining pax to the lot behind GHES/GHMS for:

20 Low Slow Squats
20 SSH
10 Windmills
20 Mountain Climbers

This was then followed by an extended mosey to the small parking lot at GHES for:

11 Merkins
20 Mountain Climbers
15 Flutter Kicks

The pax proceeded to the gates at the bottom of the hill for some Jacob’s Ladder consisting of 10 burpees at the bottom of the hill and one CDD at the top. (55 of each for those who don’t want to do the math)

Once completed, the pax moseyed back to GHMS and met up with YHC who had been doing an ongoing loop of Low Slow Squats, LBCs, Merkins, American Hammers, Bench Dips and Planks. With limited time left, the pax completed two rounds of Mary (American Hammers and LBCs)

Before heading back to COT we spoke about GHMS student Cameron Ward who passed away in 2000 at the age of 13. There is a memorial bench between the flags just outside the main entrance so a part of him is at every Colosseum. The pax finished with 13 Merkins (loud) in his honor.

COT – Announcements, Prayers and Praises

TClaps to Router for taking the Q with next to no notice and ZERO hesitation or pushback. While not being part of the pax, YHC was looking for the greater lesson to be learned. Router likely did not see what he did as significant, but it’s a great reminder of the importance of helping others and what it means to those you help when you step up.

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2017 Clave Boss 5k/10k & Christmas Convergence

Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – http://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – http://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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It’s a Burpee and Bear Crawl Tuesday!

15 PAX total with 4 Ruckers and 11 Bootcampers!

Disclaimer given……

Mosey to the back of Harris Teeter and circle up

Q called out 20 Seal jacks to start

Each PAX picks an exercise and calls out the cadence for 20 reps each

SSH

Merkins

Imperial Walker

Hillbilly Walker

Freddy Mercury

Squats

Wind Mills

A few more I can’t remember

Peter Parker

Parker Peter

Stay in the area and line up for some suicides!

Bear crawl to each line in parking lot run back to start and do 1 Burpee

13 lines total (Crowd Pleaser) Especially Anchorman!!!

Round 2 Run to each line and do 2 Burpees at the start line each time

Round 3 Run to the 6th line do 5 Burpees, back to start 5 Burpees, to the end 5 Burpees, back to start 5 Burpees

There were some 10 counts in between just for a little bit to catch our breath!

Mosey to the wall for some wall sits and some more Burpees!!!

Mosey to COT and do a little Ab Lab to finish out!

Great workout! Warm weather (No complaints)

 

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