“Precon” for The Deep in Lake Wylie, SC – be ready 4/9/16!

2016-04-03Leave a comment

QIC: Royale & Cornhole
When: 04/02/2016
Pax: Tater (respect), Hauschka, Vinny, Solid State, Cornhole, Royale
Posted In: Alcatraz, The Fort, The Swamp

We needed to test the AO coming to the new Lake Wylie region before our official launch next Saturday 4/9/16. So 6 travelling PAX made it out to Oak Ridge Middle School at 7am to have some brutal fun! I thought I would be the first one there at 6:42am, but Cornhole and Hauschka were already in the parking lot. The weather ap on my phone said 0% chance of rain from 7-8am so at 7:01am it started to downpour…just the way we like it!

The Thang

Started in the rain with dynamic warm up lap in the parking lot.

Light jog High Knees butt kickers Knee pull to chest ankle pull to chest

Now it really started coming down, so I gave the PAX the option of staying under the front awning of the school or hitting the field in the rain. Cornhole was quick to say “Let’s get out there!” So mosey to the field we did.

COP

20 IWs 20 MCs 25 MNCs 20 Peter Parkers 20 Squats 20 Parker Peters 10 Merkins

The rain started to mellow out so we stayed on the field for 4 corners

Split into two groups of 3 – finish a corner – head back to center

5 burpees in the center

Corner 1 30 Merkins single count

Corner 2 30 Squats

Corner 3 50 SSHs

Corner 4 30 Imperial Walkers

Mosey around to the back of the school. Grabbed some wall, interesting that there were 100 dead beetles back there…it’s a Lake Wylie thing…

Peoples Chair with multiple PAX counts – BTTW – rinse and repeat 2x

Mosey to the small field bleachers for a recon

20 Dips 20 Durkins – Rinse & Repeat 2x (poor Tater took a slip during the Durkins and I’m sure will have some shin bruises)

Mosey to teacher parking lot

Lt Dans with 10 flying squirrels at each island total 30 – little mumblechatter here, too much work!

Cornhole lead us for the remaining time

Found the little ROTC type course with a great feature… a large see saw! So we put big man Vinny on one side, and the remaining 5 of us on the other side all doing calf raises

Took a lap around the small drop off circle- did a few exercises – then a lap

LBCs – Peoples Chair – Flutter Kicks

Mosey to the grass for a crowd favorite Slow Jack Webbs then Ab Webbs started raining a good bit again…

Mosey back to COT

Skipped number-rama with 6 on hand…easy to count!

Name-o-rama

Announcements

Next week official Lake Wylie launch! Saturday 4/9 7am

Mud Run 4/30 Nun Run 4/9, but Lake Wylie 1st!

Mentioned coffeteria at Bojangles and then I was ready to go… did I forget prayers and praises? Sure did, but the PAX quickly corrected my miss.

Prayers for family, healing, safe travels and YHC for the passing of an old friend Megan at 35 years young.

Moleskin:

I had butterflies in my stomach for this first day of a long awaited soft launch of F3 Lake Wylie. I wasn’t sure if anyone would be there when I arrived, but as with many things I’ve learned about F3, the PAX will always be there when you need them! It was great to be 20 minutes early and already see Hauschka and Cornhole stretching and getting ready to take a quick tour of the place. That first few minutes was comical. Weather said no rain for this hour, and it was pouring on us. Everyone else that showed up had no idea how to get into the parking lot (crazy school drop off lane… Solid State sped into the corner so hard I though he was going to fishtail off the road! And 5 minutes into the Weinke, Vinny (as he is so well known for) comes tearing in just in time to catch us moseying to the football field. Those 2nd F moments are the fun we get to share, and a good reason we come back morning after morning. This is just one of the many examples of why F3 is needed in Lake Wylie, to help men get fit and help make them better leaders in there own communities. EH that co-worker, friend or relative that lives on the West side of Lake Wylie and get them out here to learn all the great things that F3 can do for them! If you’re spending time reading this, then YOU already know the life changing effects this thing we call F3 can do for you…share it!

And Honor to Lead

Royale

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Swampy Day at The Swamp – Willie VQ

2016-04-02Leave a comment

QIC: Willie
When: 04/01/16
Pax: Cornhole, Bart, Puddles, Zima, Gears, Vinny, Royale, Sasquatch, Lil E, Catfish, Tater, Gecko
Posted In: The Fort, The Swamp

Conditions were nice and wet for YHC to bust my V card with 9 PAX, 3 Ruckers and a Power Walker. After the usual disclaimers and apologies in advance for what would be some crazy cadence to come, we were off.

Mosey to COP:

Ssh x 20
Merkins x 10
Imperial walker x 20
Monkey humpers x 10
Moroccan nightclub x 20

*YHC never realized how much oxygen is required to do all of the counting during COT

Mosey to the big red balls in front of Target

The Thang:

Balls of Pain x 2

10/20/30/40/50 of each SSH and Squats on the way up with running between each big red ball and 50/40/30/20/10 on the way down of Carolina Dry Docks and soaking wet LBCs

Mosey to the alley

Assorted Wall lean – arms down, arms out, arms up

Balls to the wall

Mosey to the center fountain

20 dips, circle the lot x 2

Assorted ab workouts

A very slow Indian run to the COT with a round robin style ab workouts

Announcements:

Fastest 5k – 5/21
Pre run at 4:45am at The Coop
The Deep recon tomorrow morning at Oak Ridge Middle School – full launch 4/9
Road bike workout on Saturdays at 7am with Gears at Baxter Starbucks
Mud Run – April 30
Gears is looking for someone to take his spot on a 9 man BRR team, contact him if interested

Prayer Requests:

Health of neighbors
Safe travels
Changes in employment/future endeavors

Thanks to all the PAX who joined and helped me this morning for my first Q! It was very much appreciated, especially on a rainy Friday morning. I’d also like to apologize to Puddles, who I called Bubbles at least 3 times.

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No Post Easter let down in Old Town

2016-04-02Leave a comment

QIC: Schrute and Van Wilder
When: 03/28/2016
Pax: Reborn, Sgt. York, Apache, Longshanks, Cake Boss, Italian Job, Beaker, Burgundy, CSPAN, Stang, Samurai, Pistol (respect), Bill Nye, Sweeper, Van Wilder, Schrute
Posted In: Uncategorized

Sixteen of Rock Hill and the Fort’s best met Monday morning for a tour of Old Town. I volunteered for this Q since Tinker Toy was out with a post P200 injury. (side note: How TT ran 18 miles on a bum calf and shin still amazes me). Part of the reason I wanted today’s Q so badly was that I wanted to give Van Wilder a chance to get his VQ in. So with that, Van Wilder started us off with the warmup:

Warmup: (in cadence)

Morrocan Night Club x 25

Windmill x 20 (complete with lots of CSPAN grunting)

Grass Pickers x 25

Merkins x 10

We then moseyed over to Freedom Temple for a little stairway action.

Up one stair, back down, up two, back down, and so on–all the way to the top. Rinse and repeat.

Handoff to Schrute

Mosey over to the Parking Deck (the Hot Box):

Peoples Chair for a count of 10.

BTTW for a 20 count.

Run parking deck (4 levels)–add 5 of each exercise on each level going up–start at 20 and subtract 5 going down. Plank and wait on 6 at the top, Peoples Chair and wait on 6 at the bottom.

Exercises:

Squats

Bomb Jacks

Merkins

Carolina Dry Docks

Mosey over to the Old Town Amphitheater. Line up on the seats in irkin (inclined merkin) position. Do 1 Irkin, move down. Person at end move up to next row. Repeat until each last Pax has done one row. (this may have been where I grunted while calling out exercise and got called out–HT: Italian Job).

Had about 5 minutes remaining, so ran to top of Amphitheater, ran across, lunge walked bottom for two laps–then headed in to COT.

It was an honor to lead today. Its always good seeing guys take the #DRP and become part of our group. Van Wilder has definitely done that–he’s just been out since January, and has brought out 3-4 FNGs since coming out. He did an excellent job counting cadence today.

Always good to see the men from the Fort (CSPAN, Longshanks, Cake Boss, and Stang) posting across the River.

Schrute out!

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Getting Dirty at Alcatraz w/ Wrasslin’

2016-04-02Leave a comment

QIC: Senator Tressel & Chaser
When: 04/02/2016
Pax: Cake Boss, Decibel, Zima, Fish Sticks, Copperfield, Bolt, Smuggler, Backdraft, Freebird, FNG (Legalize It), Crash, White Lightening, Sparkplug, Spiderman, Slum Lord
Posted In: Alcatraz

YHC had the honor of co-Qing with the never-tired and always prepared Senator Tressel at an AO that I have not spent enough time attending. Rolled in a it early with only 2 other cars in the lot and a little spitting drizzle…was thinking it would be a small number with the wetness looming but they started rolling in steady. Earlier in the week, ST let me know his basic plans for the first half and he, as usual, delivered. Here’s how it went…with increasing rain early on and wet fields all around.

Dynamic Warm-up (ST)

Soccer knees;
Knee pulls;
Ankle pulls;
Hip lunges;
Knee down/arm-ups;
Toy soldiers;
Inch worms;
Walk with rotating shoulders and elbow pulls;
Short mosey to adjacent field for COP

COP – all in cadence (ST)

SSH x 50;
Merkins x 10;
Squats x 10;
American Hammers x 25;
Imperial Walkers x 25;
Diamond Merkins x 25;
Jumping Lunges x 15;
LBCs x 25;
Pushorama
- Carolina Dry Docks x 10
- Merkins x 10;
- Plank Series
  - hold;
  - left arm;
  - left leg;
  - flip over to dips x 10;
  - right arm;
  - right leg;
  - flip over to dips x 10;
  - Back to regular plank
  - RINSE AND REPEAT (no rest)
Mosey to playground

Playground – break into 3 groups (ST)

Group 1 = 10 pull ups
Group 2 = reverse step-ups on picnic table
Group 3 = get on six and hold feet at 6″
ROTATE THROUGH THEN RINSE & REPEAT

Hand off to YHC for a little something different…

Mosey to the main field and begin moseying in a circle
- While moseying in the circle reach down and to the side (ankle picks left and right)
- Leg extended good mornings – slow and balanced (10 each leg extended)
- Stop and drop to planks in a circle
  - Double legs jump over the planked Pax
  - Side jumps (facing in) over the planked Pax
  - Side jumps (facing out) over the planked Pax
- Recover, take a step in towards the circle and lay on belly, legs opened to touch the Pax’s toes next to you – fast feet through the outside of the star circle
Mosey to one end of the field and form a line
- Inch worms stretching out as far as you can hold before walking it up x 5
- Gator Merkins x 10
- Seal sit-ups x 10

At this point, it was time to get muddy and begin the portion of the workout based off the US Freestyle Olympic Team’s warm-ups (this entire series provided some fantastic mumble chatter, some…ummm….”original” takes on the drills)

Line up again
- Straight forward rolls x 5
- Right shoulder rolls x 5
- Left shoulder rolls x 5
- Straight roll to back roll x 5
- Straight roll to dive roll x 5
- Alternating knee drag shots x 5
- Straight roll to sprawl x 5 (Sprawl = think a burpee without the hop at the top – the intent is to keep your legs from the opponent’s grasp)

Time was running short so we moved to the real fun…pair up!Swim drill to establish underhooks. The underhook is a dominant position in stand-up wrestling wherein you have your arm hand locked under the arm of your opponent and around their shoulder. This drill is a constant fight to establish and re-establish that underhook on both sides while maintaining balance and pushing and shifting against the opponent to have them lose their position. Typically called the swim drill due to the most effective method of re-establishing that position.
Establish a secure underhook and drive your legs while pushing your partner backwards (approx. 30 seconds…seems much longer);
Flapjack

Circle back up – Sprawl Circle – couch and chop your feet going around the circle with the PAx yelling “Shot.” When “shot” is called you sprawl and pop back up to keep chopping. Around the circle one time.

Line Back up – Sprawl and then sprint across the field. Rinse & Repeat.

COP

Announcements:

Nun Run, Cannoli Run, Fastest 5K, Mud Run, St. Pauls – Ft. Mill BBQ Fundraiser (4/16), Ragnar Trail Race at Anne Springs,

Prayers:

Traveling Pax and those running the Bridge Run, People recently laid off, Shoulder surgery,

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A little bit of everything at The Reservation

2016-04-02Leave a comment

QIC: Longshanks
When: 04/02/2016
Pax: Bubba Gump, Heisman, Pusher, Socrates, Patton, Bounty Hunter, Atlas, Mary Lou, Copay, Santini, Menthol, Ringer, Sturgis (FNG), Longshanks (QIC)
Posted In: The Reservation

On a slightly overcast Saturday morning, 14 Pax (including 1 FNG) descended upon the Reservation for a beatdown lead by YHC and mumblechatter lead by everyone else. Full disclaimer given with FNG present and off we went.

The Thang

Warmup lap around the school with butt kicks, high knees, toy soldiers, knee pull to chest and footpulls to bottom. Circle up behind the school for COP. 25 SSH, 15 Windmills, 15 IW, 10 Merkins, 10 Peter Parkers, 10 mountain climbers, 10 Parker Peter, 10 second honeymooner stretch (all IC). Recover on feet and mosey to the bus lot.

Once at the bus lot, pick a partner (size doesn’t matter). Partner A run a lap around the buses while Partner B starts doing burpee broad jumps. Once Partner A gets back to Partner B they switch. Keep going until a total of 100 burpee broad jumps are performed. Plank when finished.

Mosey over to the school for a series of People’s Donkey Balls. People Chair for 40 seconds. 10 Donkey kicks OYO, 20 seconds of Balls to the wall.

Mosey over to the playground. 1 pull-up then 4 Moroccan Night Clubs, then 2 pullups, 8 Moroccan Night clubs, then 3:12, 4:16, 5:20. Run a lap around the playground and then do the pull-up/Moroccan Night club combo in reverse order 5 to 1 then run another lap. Rest when finished. Use the cement benches for 15 Dips (IC) and then 15 step ups each leg OYO.

Mosey back over to the bus area for the Dirty McDeuce. 4 rounds of 3 exercises all done to 12 reps IC. Run the length of the buses and back between each round.

Round 1 – Slow Merkins, Squats, LBC’s

Round 2 – Slow Diamond Merkins, Sumo Squats, Flutter kicks

Round 3 – Slow Wide Arm Merkins, Pencil Squats, Dying Cockroach

Round 4 – Slow Staggered Merkins (6 each side), Monkey Humpers, Hello Dolly.

Mosey back over to the school for some more People’s chair followed by 10 burpees OYO. Moseyed back around the backside of the school with some intermittent walking lunges by the trailers. As we finished towards the front Heisman pointed out the Reservation initiation of going over the big wall. So with the FNG present, everyone went over the wall and then headed back for COT and BOM.

Announcements – lots of great things going on in Indian Land/SOB’s. April 16th Convergence, 3rd F – Pow-Wow on Thursday mornings. Fastest 5K on May 21st. Hog and Coyote Father’s day weekend.

Prayers – PAX doing the Cooper River Bridge Run in Charleston. PAX with other races coming up soon.

Moleskin

Thanks to Heisman for reaching out and letting me this group for a beatdown. Always fun to come out to the Reservation knowing I have to bring my A game.
Appreciate Pusher, Gump, and Menthol riding over with me. Mumblechatter started early and kept going thorughtout the workout and even into the 2nd F and ride back home. Workout is what gets us there but its the 2nd F that keeps us coming.
Welcome to FNG Sturgis. New to the area from South Dakota. Glad to have you out here and we look forward to seeing you at more.
Nothing like CoPay taking his shirt off at COT. Then Santini decided to take his off as well. My eyes cant unsee that. Then Bounty Hunter made a comment about wanting more people to take their shirts off. #stillnotthatkindofgroup #YesWeARE
Speaking of Santini, complained the entire workout as usual, and then noted how unoriginal the workout is. Q 5 days in a row (4.1 since nobody else showed at The Hive yesterday) and nothing is going to be original. #springbreakproblems
Still can’t believe that Apache is going to be on my MudRun team. Should motivate our whole team to run faster so we don’t have to listen to him.
Mary Lou and Copay are fast. really fast!!

Longshanks out!!

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Remember that one time…?

2016-04-01Leave a comment

QIC: Dark Helmet
When: 03/26/16
Pax: Senator Tressel, Jekyl, Funhouse, Trucker, What Did, Decibel, Jiffy, Bing, Fish Sticks, Lugnut, Howitzer, Copperfield, AquaMan, Slumlord, Spitz, Dark Helmet (YHC)
Posted In: Alcatraz

When we worked out? At Alcatraz? Like a week ago? Yeah… I’m just now writing the BackBlast… So sue me…

It was a beautiful morning and our numbers were strong (twitter marketing gets them every time), so 16 men gathered to get to work.

The Thang:
Warm up lap around the Park with some dynamic stretching mixed in.
Circle up for a few of each of the following:
SSH
Merkins
Squats
Moroccan Nightclubs, etc.

Having just returned from the P200, and having such a good experience on a relay team, I thought it would be fun to do a series of relays with the Pax…
– SO (!) we headed over to the hill, er, excuse me THE HILL on the back side behind the park and got into teams. Then we relay raced down THE HILL and back up while the Pax who were waiting did shoulder taps.
– Then over to the field for a hairburner relay with 50lb sandbags – waiting Pax for each realy did… um… stuff… Squats, plank, stood there, LBCs, etc.
– Backward run relay
– Bear Crawl Relay
– We repeated a few of these… then we wished we hadn’t, then we did some Mary…

NMM:
– ALWAYS some of the finest mumblechatter when you have BOTH Funhouse and Jekyll there. I love a good Jekyll Heckle…
– I told a couple of P200 war stories, and of course we gave a HUGE congrats to Jekyll for winning the damn thing!
– Best part of P200 is that there was an Easter message in it for me. My legs gave out about 16 miles in on my last leg of the course. I had 2 miles left and just was DONE. So, Slumlord jumped out of the van and did my last 2 miles (even though he was feeling ill). Then, later that day my teammates heard me call my daughter to tell her that it didn’t look good for us to get home in time for the Daddy-Daughter Dance that was going to be held at church that evening. (Geronimo, on our team, also was to be at the same dance) They heard the tears. Then, they told Geronimo and I that we had to abandon the team prior to the finish so we could get home in time. I was prepared to finish with the team. To share the drive back duties, etc. and to miss the dance. They were NOT going to have that. “Dad first”, they said.
So, in those two scenarios, something happened that I found Easter in. These Pax, my friends, the men I bonded with in the gloom and then on the race course, did something for me that I was unable to do for myself, but was to my great and undeserved benefit. Maybe you’ll think it’s a stretch to say this, but they acted as Christ would have, in my estimation. They did something for me that I had no ability to do on my own. They made possible for me something that I was going to have to try and make up for later. In much the same way that Christ did in Gethsemane and on the Cross… It was amazing. I felt loved. Accepted. Lifted. I was made better. It was awesome.
Yes, it may seem like a stretch to say that, but you didn’t see my daughter’s face when I walked into that room and started doing “The Chicken Dance” with her…

Helmet, out…

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Coach Wooden & The DI Highway

2016-03-31Leave a comment

QIC: CSPAN
When: 03/29/16
Pax: Solid State, Schrute, River Rat, Rock Thrill, Double D, Pistol, SAW, Choir Boy, Catfish, Reborn, Popeye, Van Damme, Water Boy, Gauge, Burgundy, Sgt. York, Chaser, CSPAN, Smoke Wagon, & Italian Job
Posted In: Uncategorized

Conditions were clear, crisp, and 40 degrees

Paused for Rock Thrill to finish making a C-store deposit/price check

Train whistle = 10 Burpees in honor of Padre

Disclaimer disclaimed with Legal Counsel present

And we were off…moving fast…really fast…with @FAKEBurgandy in full stride, he was talking, I was sprinting…he was giving me a tour of Winthrop’s campus, I grunted out a “get me to that DI highway”

For those who don’t know a DI Highway is a USMC Drill Instructor term for a passage way or a walkway that is utilized into a pain station where you can see all troops coming or going. At Winthrop near the commons is a long walkway with street lights to use as markers and is a perfect place for a workout

THE THANG:
Dynamic warmup alternating at each light post, plank for the 6.
Lunge and soccer hips
Toy Soldiers and soccer hips
Bear crawls and light jog
Basketball side shuffle and shooting drills
A couple more, nothing very memorable…we got good and warmed up

Quick sermon on Coach John Wooden = 10 NCAA Championships in 12 years

Coach John Wooden was known for reciting a seven-point creed for life that he said he received from his father. I turned it into a pop- quiz for Chaser and DD… who I discussed Coach Wooden’s 7 Point Creed on the jeep ride to the AO…they both knew there was going to be a pop-quiz…and they both did well…we were doing the burpees anyways…#sorrynotsorry

The 7 points:
1. Be true to yourself.
2. Make each day your masterpiece.
3. Help others.
4. Drink deeply from good books, especially the Bible.
5. Make friendship a fine art.
6. Build a shelter against a rainy day.
7. Pray for guidance and give thanks for your blessings every day.
So I spent the next 30 or so minutes trying to get in as many burpees as possible…we got in well over 100 in a 45 minute workout. It was nice…

Moleskin:
• Great numbers this morning, and was it because I said it was going to be “easy”…it is never going to be easy…
• Really good #Mumblechatter from the #HIM of @F3RockHill
• It was great to be with DD, Chaser, and Rock Thrill who all showed up to enjoy the AO
• Catfish thank you for the invite to Q
• Read your newsletter
Be a better man today then you were yesterday,
AYE!
CSPAN

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Pre-Blast “Fast 5 – The World’s Fastest 5K” Relay (Spring 2016)

2016-03-31Leave a comment

QIC: Zima and Anchorman
When: 05/21/16
Pax: Open to All F3 and FiA Pax from All Regions
Posted In: Uncategorized

The Fort is getting a reputation for mastering the art of the CSAUP.

The Hog and Coyote

The Yeti

And…The Fast 5!

Because of the sheer awesomeness of bacon (and the fact that Zima needed another F3 shirt). The Fort presents – The Fast 5: Spring Installment! Our semi-annual 5K. “Fast 5, The World’s Fastest 5K” is a far cry from your standard 5K. That’s Right, 5 Men (or Women, that’s right FiA is getting in on the action) run a break-neck pace for 1 Kilometer each. Why you ask a 5K relay? Because it’s CSAUP…mostly S but definitely P as well. Think of this as a mini-P200, but instead of hauling butt to Charleston, we’re just running circles around Fort Mill High School’s track. Like last time, it’ll be over before it gets started. Will the Sons of Ballantyne come and defend their title? Will CSPAN run a lap short again? Will there be more bacon? Yes, there will be much much more!

When, Who, Why, How? Some of these questions are answered below:

Where
Fort Mill High School Track
292 Munn Road E
Fort Mill, SC 29715

Date & Time
May 21, 2016 at 4:00 PM

2ndF After
Tailgate in the School Parking Lot (Bring all your tailgating supplies, cornhole, etc.)*
*Quick Note: This is a DRY EVENT as alcohol is not permitted on the school grounds

Rules: Each 5 man team must have at least 1 Clydesdale (200+ lbs) or 1 50+ F3 Man (RESPECT!) / FiA Teams are Open

Awards: Bragging Rights for the 1st Place Team and a New Trophy crafted by our very own Italian Job

T-shirt: Click HERE

Start forming your teams now! Bring an FNG! This event will be bigger and better! More teams! More Regions!

Here are some particulars about the event. This is a loose/non-regulated relay race. Here are the semantics:

Each Team will be provided with a baton or bacon
Each Team Member will run 2.5 laps around the track (slightly longer than 1K each)
Exchange Zones will be marked on opposite sides of the track where batons are to be exchanged
Exchange Zones are 1st Come 1st Serve as it pertains to lanes (1st to Exchange Zone may exchange in lane 1, 2nd in lane 2, etc.). Will explain on race day!
We will be self regulating and timing. I will communicate to the Team Captains the process.

Winners may or may not win a pound of Bacon but have exclusive bragging rights until next installment!

2.0 Race following the Fast 5. One Lap with all they got!

You are encouraged to invite your family and friends! The more people who partake in this nonsense the better. The tailgate afterwards will be a great time of fellowship and regaling of the event that took only a few minutes to complete.

Update 04/14/16

This just In! Since this is an “endurance” race, we thought we should open up a 2-Man Ultra Team option (no requirements). So if you think you’re good enough, put your team together and show us what you got! Use the link above.

Aye!
Zima & Anchorman

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Drop it like its Squat, Drop it like its Squat

2016-03-31Leave a comment

QIC: Longshanks
When: 03/31/2016
Pax: Mission Impossible, Stang, Trucker, Shelby, Smuggler, Cross Check, Longshanks (QIC)
Posted In: The Ranch

Nice spring morning to post and get better. 7 PAX showed up and the Ranch and were treated to a nice surprise by YHC. Disclaimer was given and off we went.

The Thang

Warmup lap around the parking lot with butt kicks, high knees, karoake, knee pulls and reverse foot pulls. Circle up for COP – 25 SSH, 15 IW, 15 Windmills, 10 Slow Merkins, 10 Peter Parkers, 10 Mountain Climbers, and 10 Parker Peters (All IC).

Mosey over to where the cones had already been set up in a diamond ladder. 2 sides of the diamond. Always start with 10 squats. Then move to first cone on the side and do 10 of that exercise (plank jacks on side A Seal jacks on side B), then back to the start and do 10 squats. Go to first cone again and do 10 of that exercise and then move to second cone and do 10 of that exercise (Flutter kicks on Side A, LBC’s on side B). Back to the start for 10 squats, Then 10 at cone 1, 10 at cone 2, 10 at cone 3 (Merkins on side A, Bombjacks on Side B). Back to the start with 10 squats. then go back through the cones on that side and finish that side with 10 big boy situps. Once done with that side return to the start and flip sides starting with 10 squats. We did the math and each round consisted of 80 squats, 40 plank jacks, 40 seal jacks, 30 flutter kicks, 30 LBC’s, 20 Merkins, 20 Bombjacks, and 20 Big Boy situps. All PAX completed 3 rounds.

with 5 minutes left we did 10 burpees OYO and circled up for dealers choice Mary of Boats and Canoes,Superman, Freddy Mercury, and a few others.

Run back for COT and BOM

Announcements – lots of runs/races coming up so read your weekly email. Lake Wylie pre-con this saturday, full launch April 9th.

Prayers – Safe Travels for all PAX out of town during Spring Break. Pray for our nation

Moleskin

Not gonna lie, Q’ing 3 straight days is sometimes a little tough on your body, especially when you had one the night before and not a lot of time to let the body recover. Upper body was pretty beat up from OCR training so not a lot of upper body on the list today.
Still have 2 more Q’s this week. Tomorrow at The Hive and Saturday at The Reservation in Indian Land. Hope to have something left in the tank and hope to see some of you out there.
I secretly love writing BackBlasts. Best part of Q’ing!! Said no one ever!!!
Need to remember to start videotaping the Namearama again. Keep forgetting who showed up.
Last week Santini asked me how my 2016 Word of Sacrifice was going. And i let him know some things that had happened so far where I had opportunities to sacrifice something or some sacrificed something for me. We are 1/3 of the way through 2016 so it got me wondering – how are you doing with your 2016 word? Are you living it daily? If not, why not? If so, what helps you live it out daily? Would love to hear some answers in the comments below of at your next post during COT.

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OCR at Run n Gun

2016-03-312017-06-16Leave a comment

QIC: Longshanks
When: 03-31-2016
Pax: CSPAN, Kid Rock (Area 51/SOB), Atlas, Bolt, Chaser, Apache, Slinger, Mary Lou, Longshanks
Posted In: Run 'n Gun

Nice evening to hit the trails and work on some OCR specific moves. Focus on trail running and grip strength.

Disclaimer given and off we went.

Quick warmup in the parking lot of the usual – SSH, IW, Windmills, and other stretches.

Run to Allison Park. do some hangs, pullups, and monkey bar crossing. Explain different monkey bar techniques. Do some parallel bar traverse and 5 pullups. Rinse and repeat 2 more times. Hit the trails from Allison Park stopping every 3-4 minutes to do some form of exercise to allow the 6 to catch up – burpees, merkins, LBC’s, SSH, etc. After hitting the trails back into Allison Park for one more trip across the monkey bars and then run back to the YMCA. With about 10-15 minutes left YHC explained the spear throw, heavy carries, and rope climb. PAX worked on these obstacles before finishing up for COT.

Announcements – upcoming OCR Races – Spartan Sprint April 9th and 10th, Battlefrog Charlotte April 23rd, MudRun April 30th.

Prayers – Injured PAX, Families

Moleskin

Was great to get out this evening and lead the PAX in some OCR training. OCR is one of my passions and love being able to share some techniques so that all PAX can be better on the obstacles. We ran just over 4 mile with most of it being on the trails. Thanks to all who came out and i hope you are a little bit better than when you showed up and have a better understanding of OCR.

TClap |