Build Your Own Beatdown at the Abyss

After being called out on Twitter for being too brutal (still not a denial), I decided to let the PAX create their own board of pain so they were to blame

3 runners jogged off right before the disclaimer, short disclaimer since we were all veterans.

After a quick warm-up with super necessary stretching, we moseyed over to the back lot to create our Board of pain. While the PAX were doing various plank/reverse plank/one arm high, one man would grab a few cards out of the bag and post them up on the board in any random location. If a number was pulled it was placed at the top of the section as the rep count (NOTE: no 25s were pulled…. stack the deck next time)

After the board, we rotated through some Al Gore and plank while everyone gave a specific worry about this day – Wednesday, Feb 14 – and left it in God’s hands to handle the tiny stressors of the day as to not let them pile up and bring us down slowly. Everyone has big struggles and worries that can take weeks or months to pray through, but don’t forget the small tiny interruptions and distractions the Enemy will throw at you to just keep you enough off balance so you are not ready for the big storms.

Everyone successfully completed the board with enough time to spare for about 200 various AbLab reps ( 100 ish in cadence ) and dropped for 5 OYO burpees with 20 seconds left on the clock.

COT (Annoucements, Prayers, Praises, BoM)

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Speed work @ Sea Legs

Many guys still working on P200 prep.  I got the call to Q late on Monday night, figured I’d mix it up a little bit. Showed up on a cold morning about 33° but it didn’t take long for us to warm up!

Our  goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times – pushed each other really hard.  Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop  where I had marked a straightaway of about 75 yards set up cones to cones.  For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint.  Looks like we did that four or five times.

As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day.  I think Shakespeare, Peg, Cha-Ching and I really improved our speed.

Here’s how it looked.

Great way to start your day!

An honor to lead,

Royale

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Size Matters at The Deep

I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

SSH
Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters
Burpees

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

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Feeling the Need, the Need for Speed

Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,
– NASA

 

 

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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:

  • READ YOUR NEWSLETTER, GET OUT THERE AND MAKE AN IMPACT!!
  • 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.
– NASA

 

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The DaVinci Cones® Redux

Forecast called for a warmish start for December, but a high chance of rain, so I wasn’t sure if we’d have a crowd or just a few. Very glad to see a bunch of cars when I pulled up. We ended up with 14 including YHC.

The Thang

Ran around the parking lot to warm up the legs, with a little side shuffle then circled up for some COP:

SSH x 15
Low, slow squats x 15
Slow, old-man windmills (just 10, since I was reminded it’s just a 45 minute workout
Merkins x 10
A little downward dog and honeymooner to stretch out
Mountain Climbers x 15

Then a short mosey to the traffic circle in front of school. I spoke briefly about our theme of the month, which is “Gifts.” At other workouts, the Qs have spoken about Gifts, be they tangible, material things that we give and receive, or intangible, like the gifts of time and support and love.

My message was about the holiday phenomenon of the REGIFT.

Today, I decided to reuse a workout I led earlier this year at the Abyss. It worked pretty good then, and worked well today, too.

Here’s what we did:

Partner 1 acts as a timer, going halfway around circle drive to the Cone using the prescribed means of conveyance (bear crawl, crab walk, etc), then runs the second half while Partner 2 does the prescribed exercise (squat jumps, merkins, etc); then switch

1. Bear Crawl | Squat Jumps
2. Lunge Walk | Merkins
3. Crab Walk | LBCs
4. Lt. Dangers | Plank Punches

Then a mosey around to the side of the school for some Wall Sits.

Have a seat, won’t you? A PAX from either end of the row runs out to the center stripe in the driveway, does 3 burpees, then runs back to the wall.

Finally, a mosey around to the track behind the school.

This is one of the set-it-and-forget-it workouts I like to uses. It’s self-paced and allows for some cardio as well as a variety of body-weight exercises. Plus, if someone finishes and there’s still time on the clock, we can always rinse and repeat.

Start at Cone #1 at one end of the track, do the exercise and prescribed reps, run to the other end of the track, do #1 on Cone 2 at  that end, and so on.

Cone #1
1. Slow Squats (20)
2. Curb Dips (20)
3. Mtn. Climbers (20 d.c.)
4. Curb Derkins (20)
5. CDD’s (20)

Cone #2
1. Imperial Wlkrs (20 d.c.)
2. Jump Lunges (10/leg)
3. Freddy Mercurys (20 d.c.)
4. Flying Squirrels (10)
5. Peter Parkers (10 d.c.)

NMM

All jokes aside about gifts and regifts, at COT I shared my feelings about what a gift F3 is to me. I was able to thank DarkHelmet again for EH-ing me for weeks, finally convincing me to post at the Deep on a warm Saturday in April of 2016.

I was hooked from the very first workout.

Mind you: it nearly killed me (curse you, Jack Webb!), but the remarkable thing to me was how I felt welcomed from the moment I got out of my car. I was supported and encouraged during that first workout, and that encouragement and support has continued to this day.

I challenge each of us to continue offering support and encouragement to FNGs and long-time PAX alike.

The world may beat us down. This group can help build us back up.

So during this time of giving, I want to thank all of my brothers for their gift of friendship and support and encouragement.

I feel blessed to be a part of this group.

DaVinci

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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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Pick a card at Quagmire

It was a non-winter Monday morning and a great group of PAX showed up to get the week started. No FNGs but disclaimer was given and off we went.

  • Mosey to Home Depot lot with high-knees, butt-kickers, & karaoke’s along the way. Circle up for normal stretchy things, grunting, and other pleasantries.
  • Mosey to alley behind Home Depot. PAX line up on one side and start with flutters. PAX run to wall and do BTW walk down the wall, crab walk to end of next wall, run to end of alley, 20 squats, run back to PAX. When PAX ahead of you is 1/4 way down wall next PAX start. Large group so it took a while to cycle through everyone.
  • Mosey over to fountain and break into 2 groups. Each group had a cone at down at round-about with 8 cards. Each card had an exercise for the group to do together and then another exercise for group to do while next PAX ran to get next card. Each group had same cards but order was random.
    • Run full lap outside round-abouts / LBCs
    • 20 jump squats / plank punches
    • 10 Lt Dans (lunge-lunge-squat) / plank jacks
    • 20 dips / flutters
    • Run full lap outside round-abouts / Freddie mercs
    • 15 diamond merkins / SSHs
    • 20 derkins / step-ups
    • 10 burpees / MNCs
  • Mosey back to COT for a few minutes of Mary

I’ve been doing my normal routine of running on Mondays so it was good to shake things up and get back out to Quagmire. Always a great group of PAX with lots of mumble-chatter (DH was there). Thanks DaVinci for the opportunity!

-Mainframe

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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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