Pre-MURPH Throwdown (Tomahawk Style)

2014-09-02Leave a comment

QIC: One-Niner
When: 9/1/14
Pax: Beast, Bounty Hunter, Chumlie (Chumly???)
Posted In: The Snake Pit

Week 2 for the new Indian Land expansion is still looking STRONG. I will have to admit though that as I woke up Monday morning to another humid gloom I was thinking that I could possibly be the only one out here today knowing that a MURPH was in mine and possibly others [not] attending future. But as I happily drove into the parking lot I had already found our two strong dedicated tribesman (whom I should have never doubted) waiting there for YHC – EARLY and ready to roll.

Warm Up

Again, knowing that a MURPH was in our future, the plan today was to stick to anything that did not engage running (legs) and or merkins/pullups (upper body). So today was strictly CARDIO and CORE.

3 rounds of 9 exercises, getting faster each round and ensuring full speed by the 3rd round (this may be stolen from another popular WO, will not name names – you will probably figure it out if you have done it).

Jog in place
SSH
Log Jumps
Heisman
Double Heisman
Butt Kickers
High Knees
Vertical Jumps
Mummy Kicks

The Thang

Sphinx Plank Crunch
Single leg walk-out to Sphinx Position (10 each leg)
Half Angel (10 each side)
Roller Boat
One leg lateral leap squat
Screamer lunge
Standing Roll
Plank Burpee
Banana Crunch (pretty much banana position with a crunch worked in multiple times)
Standing Dive Bomber (Burpee while keeping your legs straight and falling to push up position and pushing yourself back up)
One legged Burpee (exactly as it sounds – 10 each side)
Superman

Warm down “the new cool down”

Basically just repeating our warm up except starting at full speed and gradually getting slower.

Great job all around to the Tribesman who stepped it up for a CORE/CARDIO throwdown this morning. Also, a VERY nice compliment to the MURPH – which is still leaving me sore!

TClap |

Like your hair is on fire!

2014-09-01Leave a comment

QIC: Package
When: 9-1-2014
Pax: McGruff, CSPAN, Decibel, Bogey, Trucker, Change Order, Gridlock, Backdraft, Boy Band, Chicken Hawk, Cobra Kai (missing 1 - sorry!)
Posted In: The Armory

A baker’s dozen sweat it out at the Armory for the long awaited return of PKG on Q. I had to beg borrow and steal gear to make this as horrible as possible. T-Claps to Cobra Kai for the heavy metal.

The Thang

Pain stations – BYOKB 1:30 per

Incline Merkins

Flat Press

Curls

Goblet Squats

Dead Lifts (2-45’s and O-Bar) Ouch!

Tri Press

Clean & Press

Figure 8’s

Kettle Bell Kicks

Jump Rope 2X

Box Jumps

Hair Burners with a 35# Plate

Moleskin

This actually turned out worse that I dreamed it would. There was constant mumble chatter with regard to the length of the jump ropes to the parking lines stopping hair burning progress. I’d like to thank Greenwave for the hair burner idea, definitely a crowd pleaser. It’s been over a year since we launched the Armory, and the fitness level of the PAX is quite impressive. I look forward to getting back out their on a regular basis once this debacle known as BRR is behind me.

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Inaugural Black Diamond at the Reservation

2014-08-31Leave a comment

QIC: Pebbles, One-9er
When: 08/30/14
Pax: Jekyll, Dufresne, Aqua-man, Cash, Beast
Posted In: Uncategorized

Warm Up

Obstacle Course (yes…I said obstacle course)

completed around dirt loop track at IL elementray

200m Run
10 Burpees, 20m run
30m Lunge Walk
30m Bear Crawl
20 SSH, 20m run
30m Army Crawl
10 merkins, 10m run
Traverse Monkey Bars (7m)
10 Muscle Ups
Traverse Dip Bars (4m), 15m run
Traverse Dip Bars (4m); (yes, we have two sets of dip bars), 20m run
20 step-ups Left/20 step-ups Right
100m run

The Thang

PAX completed pullups while rotating through seven different stations with varying grip. Pullups were completed for 20sec with 20sec rest. 7 rounds. The stations consisted of the following

Standard overhand grip
Towel (rope) Vertical Grip
Standard underhand grip
Assisted one arm pullup (one hand on bar one on towel)
Hammer Grip
Disc Fingertip Grip (pull up on 10lb iron plate suspended by chain)
Narrow Balanced Fingertip Grip (pull up on 15lb Hex dumbell suspended by chain)

Pax completed three sets of suspended dips and inverted should press. Feet were placed on dip bars (approx waist height) for shoulder press. 20sec Work; 30 sec Rest. 6 rounds

20 box Jumps

50m Farmers Walk x3 with 45lb plate

Situps with 50lb Sandbag

1200m Run

50 pushups

1000m Run

Uphill tiger crawl, 50m

150m Run

Lunge Walk, 75m

150m Run

50 squats

300m Sprint

25 penalty pullups, (complete 25 total pullups, every time you come off the bar you owe 5 burpees)

Great workout, with a great group of men, at a great new AO.

TClap |

Choose not to Cheat Part II

2014-08-30Leave a comment

QIC: Twister (VQ), Mayhem, Pusher
When: 8/30/14
Pax: Fusion, Robin Hood (FNG), Posh, Iron Horse, Iron Pony, Kobra Kai, Peach, Padre, Burgundy, Italian Job, Cspan, Cake Boss, Package, Boeheim, Brick (FNG), Slim Jim, Bogey, Pinwheel, Flat Tire
Posted In: The Fort

Had a big group of eager beavers this morning! YHC thought I had just made it just in time, but the PAX ran before I could park. It was an act of Providence from the SkyQ, because the FNG I’d been EH’ing drove up right after I did.

Mosey to Soccer Field – Twister at Q

SSHs x 25

Windmills x 15

SSHs x 25 (By request)

(2) laps around soccer field

Handoff to Mayhem

Picking up the Q from Twister, YHC needed a breather and asked Cake Boss for a little wisdom. Good reminder that there are many things we need to teach our 2.0’s but the most important thing is to know their Father aka SkyQ.

Slow mosey from the large field back to the parking lot…Disappointed a few of the PAX who thought we were heading out for Chickateria early. So sorry… Planked until we got our six and then formed two lines for an Indian Run to The Hill. The Indian Run turned into an Indian Cloud due to poor planning and cramped quarters, but fun was had by all.

COP for some more SSH, IW, and MNC.

In honor of CSPAN we lined up at the base of the hill for some duck walk/rifle carries with burpees at the top, laddering down 5…4…3…2…1

Formed two lines for a bit more orderly (but only a bit more) 100yd plankorama bunny hop (need a better name for this). Not sure what it was about this one, but based on the smell there were quite a few Sharts mixed in.

Mosey back to the Hill for more pain. This time it was Lunge Walk up and Bear Crawl or Crab Walk down with Merkins at the bottom. Once again laddering down from 5 to 1. As Package pointed out: the choice of Bear Crawl or Crab Walk wasn’t much of a choice.

Winded again, YHC asked for a couple 10 counts before handing off to Pusher.

Pusher at the Q – Reminder of Choosing not to cheat and assignment of accountability partner

SSHs x 25

Partner 1 – Plank

Partner 2 – 20 Derkins

Flapjack

SSHs x 20

Partner Plank Derkins (see above)

Partner Picabo Streets x 20

Flapjack

SSHs x 15

Partner Plank Derkins

Partner Picabo Streets

Partner Carry to the end of the football field

SSHs x 10

Partner Plank Derkins

Partner Picabo Street

Partner Carry

Partner Ab Push (cant think of a better name!)

SSHs x 5

Mosey Home

Moleskin

Upcoming Labor Day Double Down on 9/2 – 5:15 at Armory (Package Q) or Flight Plan followed by 6:30 Murph at NaFo High School

Invergence on 9/26 – Make sure you RSVP and bring a friend for this event. It will be worth it.

T claps to Peach for stepping up as Site Q – Lots of great leadership from the Pax at the Patriot. Weekday workout coming soon!

TClap |

Block Party

2014-08-29Leave a comment

QIC: Beast
When: 08/28/2014
Pax: Bogie, Pusher, Burgundy, Aquaman, Private Ryan, Greenwave, Java, Macgyver, Maximus, Twister, Airborne, Santini, Crab Cakes, Repeat, Birdcage, Sharknado, Opie.
Posted In: Laces In, Laces Out

19 Fort Millians entered the gloom this morning for a good beatdown on a beautiful late August morning. The weather was a little cooler than recent days and a sign of the fall to come. About 10 pax stayed in for Laces In and 9 #F3BRR faithfull went out for a morning run on Laces out.

The Thang:

Count off by two’s and pair into two squads. Beast unveiled the “block party” for the day. #Blockorama with a twenty-five foot rope each tied to them. One with the block and the rest of the squad to hold onto the rope, otherwise bombjacks would ensue. Run out of WEP up to Springs upper parking lot across from the Gun Shop and doggie boarding. Thankfully no one let go off their ropes.

COP

Drop the blocks.

Warm up with Seal Jacks x 25, Windmills x 20, Mountain Climbers X 20, Moroccan Nightclub x 30. Plyo warm up included side jumps x 15, lunges x 15, wide slow squat x 15.

Kick it into high gear with some High Intensity Interval (HIT) training plyometrics style leg burn felt by all.
Jump Squats 30 sec, rest 15 sec
Lateral Leapfrog 30 sec, rest 15 sec
Double Airborne Heisman 30 sec, rest 15 sec
Twist Combo 60 seconds

Pick the blocks and ropes back up time for Four Corners. Four stations two teams slit and go opposite directions. 20 reps at each station.

Station 1 – Jump Knee Tuck
Station 2 – Wide Arm Merkin
Station 3 – Jump Lunge
Station 4 – Carolina Dry Dock

Quick breather while an African proverb is shared: “If you want to go fast, go alone. If you want to go far, go together.”

Enough chatter, time for some wall work.
Wall sits 30 sec x 4. Last round with a block pass up and down the line.
Wall plank to inverted push up x 2.

A little life lesson about us all having a “block” in our lives at times, work, relationships, life can weigh us down. As fellow brothers, F3 is a place where we lock our shields together an help each other, encourage, pray for one another. Today’s cinder block represents those things in our lives, the rope tied to the block is a reminder of the lifeline that we all have with one another.

Run back to WEP in our squads.

Aborama while Laces Out “tapers”
Plank
LBCs
Hello Dolly
Low Slow Flutter

Strong showing by the Pax this morning. The legs got an extra push this morning which is always a favorite of Beast. Remember that we are here to lock shields with one another, bear one another’s burdens, and encourage.

TClap |

Where’s the moderate in this workout?

2014-08-29Leave a comment

QIC: Trucker
When: 08/29/14
Pax: Chickenhawk, Pebbles, Snowbird, Change Order, Opie, Beacon, Sharknato, Flipper, High Life, Hard Drive, CSPAN, Backdraft, Cornhole
Posted In: Slow Burn

13 PAX decided to wake up and post in the gloom at Slowburn after the previous night’s pre-blast stating that if Carolina (South Carolina for some of you North Carolina PAX) wins, YHC would cut back on his favorite thing to do: RUN. #YHChatesrunning

Well, that sure didn’t happen so YHC took the PAX for a tour around the Lowes shopping center.

The Thang:

Mossy (fast pace) behind Empire to the Baxter Bunchhouse parking lot.

SSH x30

Imperial Walker x30

Slow Squats x30

Windmill x25

LBC x25

Merkins x10

Indian Run to the back of Lowes

15 dips/10 derkins with the assistance of the guiderail

Rinse/repeat 3xs

Indian Run to Empire parking lot

Lunge walk from Charanda’s to Chick Fil-A drive

Mossy to hill behind Empire

Bear Crawl up – 1 burpee. Rinse repeat adding 1 burpee till reach #8

Split into 2 groups

Group 1 Sprints to trash dumpster 3xs, Group 2 does MC until Group 1 done, swap

Group 1 Sprints to trash dumpster 2xs, Group 2 does squats until Group 1 done, swap

Group 1 Sprints to trash dumpster 1x, Group 2 does merkins until Group 1 done, swap

Mossy to COT

As always, an honor to lead the PAX. Great group of men showing strength, endurance, and commitment. As my son heard Thursday night at his Tae Kwon Do testing for his yellow belt (not to brag but only 5yr old there) consistency was the theme. This is true for all PAX everyday. Being consistent in our faith, fatherhood, and husband roles goes a long way in teaching our kids what it is to be a Christian. Each one of us has a strength and gift, finding that gift and using it consistently will make us better brothers, husbands, and fathers.

Great to see White Lightning getting around, looking forward to a speedy recovery and posting again.

Prayers to those on IR, for safe travels on a holiday weekend, and TG football is here!!!

Check weekly email on announcements and events, lots going on.

TClap |

6 men + 1 Mini Murph = Great Fellowship

2014-08-28Leave a comment

QIC: Chicken Hawk
When: 08/28/2014
Pax: Cake Boss, Decibel, Cash, Beacon, Chicken Wing
Posted In: The Ranch

Six men sprang out of bed to tame the colts and mustangs at the Ranch. One mustang had a conversion experience and became a colt and didn’t regret the decision. This same mustang needs some brothers to help him get his pull up bar out of the box for those that live in the Knights bridge area.

Today’s word focused on finding purpose and success through Gods direction and not our own. Looking at Daniel with see someone that has completely given himself to the Lord and his faithfulness is rewarded with greatness.

Warm up:

A little round a about with the 6 men calling out an exercise individually and running a lap while the Pax completes the exercise in cadence.

– SSH

– Imperial walkers

– Carolina Dry Docks

– Mountain climbers

– Merkins

– Low Slow Squats

Mosey to the other side of the school with a monster Murph split 6 ways into several half Murphs.

– 6 miles

– 300 pull ups

– 600 merkins

– 900 Squats

Spray in some mind over matter exercises… with 2 min planks and wall sits with anyone releasing before the 2 min. doing 10 burpees.

Finish with some Mary for the last 4 min.

Nice work Pax!

AYE

TClap |

Next time, turn it up to 11…

2014-08-27Leave a comment

QIC: Jekyll
When: 8/27/14
Pax: Flipper, Aquaman, Beacon, Decibel, Trucker, Assassin, Cake Boss, Spackler, Chicken Hawk, Back Draft, Chaser, Cable Guy, CSPAN, McGuyver, One-9er, Opie, Sharknado, Deacon, Pebbles, Snowbird, Aztec, WWL,
Posted In: Ring of Fire

Goooood Morning! Another installment of a Jekyll led beat down. A VQ for YHC at The Coop. 23 men jumped out of the fartsack to a perfect 65 degree morning. I felt like I gave it pretty good. Apparently, The PAX can be pushed more. Spinal Tap says we can turn up to 11… I like it! Off we went:

5 Burpee OYO-mosey

Mobile COP:

SSH- mosey

Squat Jack-

Apolo Ohno

Jack webbx3

mosey

BLIMPS Line up and cross the field and back with two sets of BLIMPS (5 burpees, 10 lunges r/l, 15 IW, 20 merkins, 25 plankjacks and 30 squats.

Mosey

6 minutes of Mary: LBC, Hello Dolly, Rosalita, Oblique V up RT, Oblique V up Lft

The Thang:

Mosey to Hill. Audible- hill is under construction

~~Jacob ladder- Elbow Crawl up, Elbow crawl down- 7 trips~~

~~Top: Jump squat-5+ 10+15+20+25+30+35~~

~~Bottom: Monkey Humpers-5+ 10+15+20+25+30+35~~

Mosey to ROTC building

1 lap around car lot loop

50 LBC’s

40 Merkins

30 Squats

20 SSH

10 Pull Ups

20 SSH

30 Squats

40 Merkins

50 LBC’s

1 lap around car lot loop

Repeatseries

Plank until everyone is done.

Mosey to Shovel flag as team

NMM:

Great work this morning by 23 hungry PAX. I said the same thing after my Colden Corral Q. The Fort PAX continues to get stronger and stronger. Todays work out was constant movement with no “10 counts” A true testament to the collective fitness level of our men. Take a step back and look at where you were a year ago. On ward and upward.

Sometimes we need all little course correction. Today mine came with the reminder of choosing my words carefully. Particularly when it comes to cursing. There definitely is a way to motivate and lead by example with out the unnecessary F-Bombs. We are buildingcharacter, not characters. Thank you CSPAN for keeping me honest and for the #accountability. @#$%$%&#@!

Announcements: Invergence, Children’s Attention Home, Labor Day Murph, New AO on Monday in Indian Land, New “Black Diamond” work out, Camp Care 5k, Premature Oktoberfest: check website and email blast.

Prayers: Flipper’s friend for physical and emotional healing and guidance to safety during pregnancy and cancer. WWL’s brother- possible job layoff with wife, child, and baby on the way, Decibel- fo Noah and his health/growth as well as continued prayers for a healthy delivery and new baby. Truckers family and friends as they embark on a fun and memorable journey to another country

Lastly prayers for our PAX men that have internal struggles spoken and particularly unspoken. Know that when you stand around in COT, staring across at your fellow man, perhaps comparing yourself to him and his life- you may be thinking he has it together and you don’t- know that we are all struggling with something and this is the reason why we post. Every Time. At least I do…

I love this f’n group.(sorry CSPAN)

Jekyll

TClap |

I’ll see your triceps and raise you a Bear Crawl

2014-08-26Leave a comment

QIC: Maximus
When: 08/26/14
Pax: Chicken Wing, Crab Cakes, 1-Niner, MacGuyver, Audit, CSPAN, Private Ryan, Red Banjo, Roadie, FNG (Chumlee), Pebbles, Frage, Opie, Sharknado, Flipper, Java, Man-o-war, Birdcage, Twister, Airborne, Green Wave, Cake Boss, Tin Man
Posted In: Block Party, The Fort

24 PAX were eager to sweat in the cool W.E.P. air. Joining Block Party on a Tuesday morning brings back great memories so thank you for the opportunity to Q. The motivation to provide a harder down-painment is only growing as the PAX grows in both size and fitness level. Seeing so many guys tackle the bear crawls for what seemed like forever is a testament to the dedication to post morning after gloomy morning.

The Thang:
Warm up jog around WEP to the playground
SSH / CDD / Diamond Merkins / Peter Parker / Mountain Climbers / Windmills

Grab a partner and enjoy some playground fun
Partner 1 Partner 2
15 Pull Ups 30 Dips FLAP-JACK
15 Wide-Arm Merkins 30 CDD FLAP-JACK
15 Pull-Ups 20 Derkins FLAP-JACK

Mosey to the hill and target the deciduous pine (thanks Twister) as our goal
Bear Crawl up – 7 Burpees – Jog Down – 7 Jump Squats
Bear Crawl up – 6 Burpees – Jog Down – 6 Jump Squats
Repeat down to 1

Line up on the other side of the path
Walking lunges with ab twist to 2nd tree
Reverse lunge back to 1st tree and walk back to start
Diamond Merkins

Ab Lab:
Oblique V-Ups
Low Russian Twist
Low Flutter
Russian Twist
Toe Touches

COT
Labor Day Double Down with normal Monday workouts followed by the Murph at NAFO High School with the ROTC program. 2nd F Lunch this Friday. 9/26 Fort Invergence at the Greenway. Launch of the new Monday workout in Indian Land. Launch of the Saturday Black Diamond Workout (definitely not for the faint of heart or body) on Saturday at 7am. Prayers/Praises – Both spoken and unspoken.

Always an honor,
Maximus

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Golden Corral- Being focused and intentional

2014-08-26Leave a comment

QIC: WorldWide Leader
When: 08/26/14
Pax: Back hoe, Spackler, Cornhole, Navana, Pick 6, Smuggler, Package, Photo bomb, Free bird, Who dat, Cable guy, Jekyll, Auqaman, Trucker
Posted In: Golden Corral

15 strong entered the Golden Corral for a fast temp beat down.

The Thang:

Straight out the gate with a jog around the complex (2 laps), just under 1 mile, end at field near church

COP- SSH, merlins, squat, imperial walkers, mountain climber, Parker Peter, Peter Parker

Line up along the lamp post, Beast (suicide with 5 burpees at each line)

Karaoke down and back

Side shuffle down and back

10 alligator push-ups, bear crawls rest

10 inch worms, lunge walk rest

Most to wall behind the Teeter,

Wall sits, 20 squats, 20lunges, Wall sits

20 calf raises, 100 jumping jacks, Wall sits

20 squats, 20 partner leg lifts

4 sprint series in parking lot

Long mosey to COT area

Break out the phone and play a little Moby Flowers- Bring Sally Up (crowd pleaser, #theFinisher)

COT

Moleskin

A crisp 66 degrees this morning, left great out, pax was lively and ready to work. We didn’t have a single 10 count rest today, everything had an active recovery, high heart rates and a solid leg beatdown session with focused shoulder work. Aye.

I asked the pax to keep my twin brother who is going through a rough time with work right now and facing unemployement here shortly, praying that things line up for him and his family (he has one daughter and a second child due in Jan).

Reminders: 9/26 convergence RSVP, bring cans to any workout in August, BRR is next Friday

Closing words- BE INTENTIONAL

TClap |