Accountability with Light Poles

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

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Crashing the buffet

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WARMUP: 0500-0505
Q school followed by 3 side straddle hops to practice calling cadence. We got places to be.

THE THANG:

Coupons: sandbags and 60lb kettlebell. One guy without a coupon

0505-0525
Ruck to Golden Corral, trading coupons as needed
Moderate complaining about the kettlebell

0525-0540
Crash the party at Golden Corral
Line up all the gear
All PAX do 10 merkins, sprint to other side, 5 burpees, then choose your weapon. Faster guys got first pick. There aren’t enough coupons for everyone.
The recommendation before starting was to not be without a coupon.

The converged PAX were now separated into 3 groups:
Ruckers – those who picked up a ruck
Couponers – Slicks who picked up a sandbag or kettlebell
Slicks – Those who were not able to get a coupon

DORA – Couponers are the timers, everyone else does reps until they return.

Round 1:
Ruckers do merkins
Couponers carry coupons to other end of parking lot then do 20 squats with coupon.
Slicks do burpees

Round 2:
Ruckers do squats
Couponers carry coupons and do 20 overhead presses
Slicks do burpees

Slicks were taken off the hook and allowed to choose someone to trade with.

repeat round 1, then we had to get back to COT. Departed at 0540.

0540 – 0601
A brisk ruck back where there was even more complaining about the 60lb kettlebell, and arrived at COT at 0601. No extra charge for the extra minute

MARY: no time

ANNOUNCEMENTS: trash pickup saturday, bourbon tasting saturday

COT: A reminder from Slapshot about safety and being sure someone has a phone – especially when traveling off campus, and especially now that the weather is warming up.

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Officer Aaron Smith Remembrance WOD

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YHC got there 10 minutes prior to the workout and ran all over the parking lot trying desperately to get the exercises written down with the nubs of sidewalk chalk at my disposal.  Finish with about 10 seconds to spare.  Quick disclaimer (more on that later) to the PAX I am all too familiar with and we got into it.

We gathered around and I educated the PAX on our purpose for the next hour.

Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire Department (MWVFD) as a junior firefighter.  He began serving the MWVFD “in full capacity” at the age of 18, and also went on to work as an emergency medical technician (EMT) for Roane County Emergency Medical Services, the St. Joseph Ambulance Service, Jackson County Emergency Medical Services, Camden Clark Memorial Hospital, and Med Trust of Myrtle Beach.

Officer Smith later became a South Carolina State trooper before joining the Horry County Police Department as a police officer.

His cousin Caroline Arthur wrote “Anyone who knew Aaron knew his passion for front line service. His many hours of service, lives touched, and lives saved will not go unnoticed.”

Officer Smith died on September 5, 2021 and was laid to rest September 12, 2021.

Officer Smith left behind his wife, Chelsy, as well as his parents, two sisters, and his brother.

Warm-up

  • SSH x25
  • Windmill x10
  • Run 1 lap for WOD orientation

I gave an overview of how the workout would work and we got into it.  After completing two of the exercises another truck pulled in.  A fit guy got out and said “I thought this started at 5:15.”  I replied “Not this one.  Just fall in with us.”  I didn’t know him, but he was clearly not a stranger to working out.  So I assumed he was already F3.  WRONG!  We were all so heads down in the work, that we didn’t realize we had an FNG until COT.  Horrible on our part!!!

The WOD

  1. 1.Start on the far side of the parking lot and complete the first exercise.
  2. 2.Run to the next island and complete that exercise.  Run back to the start and complete the first exercise.
  3. 3.Run back to the second island complete that exercise.  Continue to the next marked exercise and complete.  Run back stopping at each island to complete the exercise.
  4. 4.Continue until you complete all stations on the 5 rep lane.
  5. 5.Run one lap around the parking lot (0.40 miles).  This is done after each lane is completed.
  6. 6.Graduate to the next lane (10 reps) and do the same thing done on the 5 rep lane.
  7. 7.After completing the 10 rep lane and running a lap, grab a block to use for all stops on the 15 and 20 rep lanes.

Lane 1 (5 Reps per exercise) & Lane 2 (10 Reps per exercise)

  • Island 1 = HR Merkins
  • Island 2 = LBC
  • Island 3 = Bear Crawl
  • Island 4 = 4ct Plank Jack
  • Island 5 = 8ct Body Builder

Lane 3 (15 Reps per exercise)

  • Bent over Rows
  • Curls
  • OH Press
  • Squat Thrusters

Lane 4 (20 Reps per exercise)

  • Bent over Rows
  • Tricep Extension
  • OH Press

The counts:

  • Total distance = 3.15 miles
  • HR Merkins = 45
  • LBC = 60
  • 4ct Plank Jack = 30
  • 8ct Bodybuilder = 15
  • BO Rows = 105
  • Curls = 60
  • Tricep Ext. = 80
  • OH Press = 70
  • Squat Thrusters = 15

Our FNG held in strong with the front of the group.  His Wisconsin roots earned him the name Cheesehead.

It was great to grind through a difficult workout with such a strong group.

 

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Stay Focused – Q-school edition

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11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day!

Fishstix brought two left shoes so decided he would just do this workout without any shoes…. I think we finally found a way to slow this HIM down!

WARMUP: Slapshot started us off with a brief intro for Q school, emphasizing how the workout Q is essential to the F3 mission. The importance of the disclaimer was discussed reminding PAX that an FNG likely doesn’t know what an FNG is, so good idea to ask if there are any new guys instead.

Slapshot finished his portion of the Q with an impeccable example of how to take control of the workout and lead the PAX by altering and dictating pace of SSH cadence calling.

YHC took over and led the PAX down to Dave Gibson to the IvyBrook Academy parking lot. There we planked and performed some shoulder taps while discussing warmups (or lack thereof at most running AOs)

Continued on down Dave Gibson to the entrance of the schools where we performed SSH and then Al Gored while discussing some important components of successful workout designs – Overpreparing, Writing down Weinke, Having quick hitters in your back pocket in case finish early (tabata, EMOM, etc)

THE THANG: Mickey Mouse Burpee Sandwiches

station 1 (near end of school drive): Wide-arm Merkins
station 2 (far end of school drive): Diamond Merkins
Mid-point: Burpees (always 5)

Progressive circuit – start with 3 reps of merkins on each end with 5 burpees in the middle. next round 6 merkins each side with 5 burpees in middle. continue adding 3 merkins to each side.

We SSH for the 6 at station 1 after each round and discussed various components of successful workout designs (pearls on a string, 3S2T, time-boxing, etc)

Made through 4 rounds and headed back to Earthfare lot.

With about 4 minutes to spare we did a little running around the parking lot with 5k pace on the shorter parking lot sides and jog pace on the longer sides.

Finished at 0600

COT: Announcements – Bourbon Tasting fundraiser Saturday – see Cyclops posts on Slack

……..oh yeah, if you haven’t heard….. I may have forgot the shovel flag this morning after the workout. This should be fun….

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Danger Zone, B.O.M.B.S, ABC’s

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WARMUP:
10 – Side Straddle Hops
10 – Windmill
10 – Moroccan Night Club
10 – Cherry Pickers
10 – Merkins

While moseying to The Circle Fountain…

Danger Zone
PAX runs while Danger Zone by Kenny Loggins plays in the background. Every time the words “Danger Zone” are heard PAX does single squat then resumes running. End result is 3 and a half minutes of run with sporadic squats.

THE THANG:
B.O.M.B.S.
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the end of the sidewalk and back. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Short message about pushing through the trials in your life. It’s only making you stronger to get through those tough times.

“Your life will be enlarged in proportion to the amount of iron you have endured, for it is in the shadows of your life that you will find the actual fulfillment of your dreams of glory. So do not complain about the shadows of darkness —in reality, they are better than your dreams could ever be. Do not say that the darkness of the prison has shackled you, for your shackles are wings —wings of flight into the heart and soul of humanity. And the gate of your prison is the gate into the heart of the universe. God has enlarged you through the suffering of sorrow’s chain.”
~GEORGE MATHESON

Mosey back to Parking lot

3 minute EMOM
10 Burpees
20 Merkins
30 Squats

MARY:
Alphabet (or ABCs)
On your 6 – feet elevated like 6-inch hold – spell out the alphabet with your feet. All capital letters preferred.
ANNOUNCEMENTS:
Royale last Q at The Abyss – 5/18/22
DaVinci Art Raffle
New AO – The Yard starts tomorrow, Grassy Knoll on Q
COT:
Anxiety and Prayers for Families

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IMPACT at quagsource

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WARMUP: discussed q2.01 IMPACT – forcible contact to strong effect.
THE THANG: rucked laps around surveillance loop and talked about our feelings.
MARY: never heard of her?
ANNOUNCEMENTS: read the newsletter
COT: prayers for us to continue to lean into the challenge of being a good husband and father in our family.

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Smokin At The Fort

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WARMUP: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, and Cherry Pickers
THE THANG: Start with 10 Burpees, Then ran to each Swing and did (20) Big Boy Sit Ups and (30) Squats. After that we did 13s of Plank Jacks and Carolina Down Docks.
MARY: Cool Down- Flutters, Box Cutters, American Hammers, and Merkins.
ANNOUNCEMENTS: Bourbon Tasting on 5/21/22 and Road Trash Pickup and Detective Mike Doty Memorial Run today.
COT: Prayers for teachers and kids with last few weeks of school and family friend of Cornerstone is sick.

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Raining Pain at Alcatraz

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Before we kicked off the workout, we could hear the incoming storm pouring down rain through the trees.  Big storm approaching the, not much cover at Alcatraz.  We didn’t take cover in our cars, we marched on with the workout.

Lutefisk delivers disclaimer and heads for cover from the rain under the trees, which proved to be worthless. Knocked out SSH, Merkins, and some random shoulder work. Using the trail, partner up. One partner stays and does reps, other runs to another spot up the trail for other reps. Flapjack for 9 different exercises and a little song to transition (something about a skipper catching lutefisk and bringing it to Tyson foods for processing into the next Q Fishstix)
Second half began with a slow mosey around the park, down the big hill to the Marina. We formed a line, planked, and each pax performed two merkins facing pax (two rounds). Next we ran up the hill, found a wall for a brief wall sit and three rounds of calf raises. Back to the base of the Big Hill, set of 20 Carolina Dry Docks, up to the top for LBCs and Box cutters, both in cadence.
Back to COT.
Great job men!

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