the BLIMPS Casino

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13 PAX and ideal weather conditions on hand.

Mosey run to front of middle school
Warm up:
SSH (IC 12x)
Imperial Walker (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
LSS (IC 12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Run to back side of elementary school
For a portion of this run: Railroad Ties routine: PAX low plank and person at back of line runs/jumps over them. Cycle through like an indian run.

At back of the middle school:
Thang 1: Blackjacks
start w/ 1 Merkin
run to other side do 20 LBC’s
Run back and do 2 Merkins
run to other side do 19 LBC’s
procced until 20 merkins and 1 LBC
The casino closed this blackjack table a bit early (at ten mins) to accommodate other events. Most Pax got to 15 merkins. Recommend doing Elevens (not 21’s) next time.

Run to next pain station (short distance)
Thang 2: BLIMPS (Cones spaced 15-20 yds apart)
Start at cone 1- B for burpee, do 5 of them
Run to cone 1 – L for lunge, do 10 each leg
Run to cone 2 – I for Imperial Walkers, do 15
Run to cone 3 – M for Merkins, do 20
Run to cone 4 – P for Peter Parkers do 25 (modification)
Run to cone 5 – S for Squats, do 30
rinse and repeat until time is called
Run to COT area

Thang 3: plank routine
Sally gets up/down (Moby song)
Start with low plank
High plank on the “up”
Low plank on the “down”
Thiry-one changes during the 3:22 duration of the song.

COT

Announcements: Fast 5k on 10/27; CAH charity event this Saturday 10/20.
Prayers for healing of loved ones and guidance to the healers in charge of their care.

Great words of encouragement shared amongst all PAX. Don’t forget these timely favorites:
“A word of encouragement during a failure is worth more than an hour of praise after success”
“Fall seven times, stand up eight”

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5

The Green Monster @ Crow’s Nest

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Monday morning came quickly…always a great day to get started the right way!  It was going to be dark (like most F3 mornings).  I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their first experience at Crow’s Nest.  9 started to mosey with me after the disclaimer.

Dynamic Warmup as we headed back to the rear of the school.

-High Knees – Butt Kickers – Side shuffles – Toy Soldiers

COP

This is where #10 found us, respectable Olaf joined in.  We started to give him grief until he told us he RAN from his house to the AO.  That was more than the other 9 of us so we gave him the credit due!

-SSHs – Ab Vagotas – MNCs – LS Squats – Merkins – Peter Parkers – Parker Peters – some broga here and there…

Evolution 1

6 Pack #1

We headed over to the playground to find some pull-up bars

6 pull-ups then 6 CDDs count your way down 6-5-4-3-2-1 in reps

6 pack #2

Merkins and American Hammers 6-5-4-3-2-1 reps

Evolution 2

The Green Monster – I’ve been to Crows Nest more Mondays than not, but for some reason I have always missed the Big Green Monster workouts.  No better time than now to give it a try.  I had arrived early to check out the condition on the hill.  It was VERY dark back here, so I set up 3 lantern lights to give us just enough light.  I have to say, this was one of those “I love being here” moments that was etched into my memory from the dim lighting, guys running up and down this long hill, and feeling great putting in the work!

We did 11s

10 Merkins at the Top

1 CDDs at the Bottom

we switched each time up the hill until 10 CDDs & 1 Merkin

It was long, we broke a huge sweat, but that’s why we get out of bed a Zero-Dark-30 for F3 mornings!

Evolution 3

Moseyed back to a lighted area in the wet grass.  Sat down and did a crowd favorite – Captain Thors!

Ab workout like Jack Webb but 1 big boy sit-up to 4 American Hammers

Work your way up from 1:4 to 10:40, it always sucks…

Moseyed back towards the front of the school, we still had 7 minutes left, so we did Lt Dans from one long light post to the next.

Made it back to COT with 1 minute to spare so we finished with 10 more Merkins in cadence.

Moleskin

I’ll keep it short here, but throughout the workout I shared about the King, the Queen and the Jester.  The King can’t outrun the Queen and the Jester lies to you to get you to stay with him!  Talked a little about intermittent fasting for the Queen and the CSPAN-Bones podcast.  Lots of ideas and ways for the men of F3 to get better everyday!

COT

Announcements and sharing from Cakeboss about the weekend’s Bourbon Chase.

Thanksgiving Convergence – Christmas Party – Read your newsletter

Praises & Prayers

for marriages, praise for the safety and return of the Bourbon Chase men.

An Honor to Lead!

-Royale

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Puketoberfest…Wk 2

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Bonsai and his terrible ideas brought together round 2 of The Fort’s Puketoberfest as 7 men joined Jedi & YHC (welcome FNG Hit n’ Run) this past Saturday. The bar was set, the chatter was chatted and as the sun rose this beautiful morning, Jedi stood in the middle of the PAX for a moment to disclaim the disclaimer.

So…we mosey’d down the path with some knees-to-chest, heels-to-butt and toy soldiers. One more short mosey then forward moving hillbilly squat walkers (these are straight-up awkward) to the red-light sign.

Quick shoulder warm-up with Moroccan Night Clubs and some other stuff.

Enough of that, let’s get this going:

5 cones spaced 10yds apart. PAX do 5 burpees or some variation thereof, crawl/move to the next cone, 5 more of those burpees, crawl/move, etc to the end. After the burpees at the 5th cone, immediately do an about face and run the full 5-tier suicide using the cones that just marked your burpees. Finish with a Mary exercise while waiting on the 6. Us slow folks (Maximus writing) thankfully only got through 3 of the planned 6 rounds.

The variations were:

  1. Normal burpees, bear crawl, flutter kicks.
  2. Walmart burpees (Maximus fav), duck walks (Geronimo fav), dying cockroaches (nobody’s fav)
  3. Jackass burpees, 2 CCD & 2 Crab Cakes, LBCs

Hand off to Maximus:

Circle up in Ft. Mill’s best grass…

Jack Webb’s consisting of the typical offenders: 1 Merkin : 4 Overhead Claps up to 10:40

8ct Burpees for a few

Partner up at the playground:

P1: Pull ups while P2 runs to the path near the base of the hill.

Flapjack and repeat

P1: Tuck Jumps while P2 runs to the base of the hill.

Flapjack and repeat

Lt Dans consisting of the typical offenders: 1 Squat : 4 Jumping Lunges up to 6:24.

A few more 8ct burpees.

Line up in 1 line, arms width apart and drop to your 6, facing West for a full 51 (in a 4ct cadence so that is 102 total) American Hammers (Personal favorite)

Mosey to the base of the hill to run the to the top and jog back down…4 times.

Take a breather for a quick chat then 1 more time up for good measure.

COT

Announcements: Paradise reading center opportunity, F3 Christmas Party

Prayers: Marriages, FNGs.

No man left behind and leave no man where you found him.

Jedi & Maximus

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Awkward and Uncomfortable

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On a Monday following the Ragnar, most PAX in the Fort/Lake Wylie seemed to find their Fartsacks more than their local AOs.  Just 3 PAX total seemed it a wise idea to find themselves at Quagmire for an awkward and uncomfortable BC.

In “honor” of Columbus Day and Indigenous Peoples Day, the plan was to perform a series of awkward and uncomfortable partner exercises but because there were just 3 of us, that weinke went right out the window!

Now it became a little more awkward for me as I had to resort to my backup plan on the fly.

The “group” took a short mosey to the back of Home Depot’s parking lot for a short warm-up.  After a few windmills, Moroccan night clubs, and walkers of the Imperial and Hillbilly variety, we moseyed on over to the front of Target.

With the wildly popular red balls, we did 4 rounds of Route 66:

Merkins, Squats, LBCs, and CDDs  stopping at 11 different stations, adding one rep at each step.

After the fourth round was completed it was another short run over to the stairs adjacent to the fountain where the PAX took on a little of the awkward partner work.

In a rotating partner fashion, one PAX started on the top balcony performing Merkins while the other two performed Stair Barrows then on partner stayed at the top and did Merkins while the other two ran down the stairs to perform Stair Barrows again; rotating until all PAX had performed both the Stair Barrows and Merkins at the top.  After all PAX had performed the Merkins, the exercises changed to Deep Squat Rows using the railings-then calf raises and then Carolina Dry Docks.  If you think this sounds awkward and confusing, you should have been there….terrible.

We finished at the fountain with two rounds of Dips and Step-ups: 25 reps each.

COT was a little more personal than usual as the three of us were able to speak a little more directly and with more detail about the things going on in our lives. Some following up on things that had been mentioned in COTs of past.

Thank you Jedi for the opportunity to lead.

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A Few Words on Encouragement at The Deep

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8 PAX assembled in the gloom at The Deep to push themselves and each other in the theme of the month encouragement.

A brief disclaimer was given while Royale and The Lorax came in hot. The PAX took a quick mosey from the Middle School over to Elementary School and on the way stretched out with some Toy Soldiers and Knees to the chest.

Circle up in the parking lot of Elementary School for a brief CoP including: SSH, Imperial Walkers, Hillbilly Walkers, Morrocan Nightclubs, Windmills, and a little Broga to loosen us up.

The theme for the workout was set up to mirror the theme of the month, encouragement. YHC asked the PAX who knew the word of the month and who had read the accompanying 3rd F document. Few knew the word of the month and no one had read the 3rd F piece. If you haven’t read it at this point, STOP READING THIS and take a few moments to pull up your newsletter and read it.

The document was briefly summarized and the first evolution was laid out. The PAX were to move as a team and complete all the exercises before moving on, ENCOURAGING each other along the way. The evolution went like this:
2 laps around the school
25 Pull Ups
50 Dips
100 Squats (done together with each PAX taking a turn counting)
200 Flutter kicks (100 4 count in cadence)
1 Lap the school and back mosey to the back of the Middle School

The second evolution was a twist on an old favorite. Starting from the brick pillars on the practice field side of school each PAX would pick up Sandy (40lb sand bag) and run to the next brick pillars just past the first basketball goal (about 40ish yards). The remaining PAX would through the exercises below:
Kracken Burpees
Jump Squats
Merkins
LBC
Flutters
American Hammer
CDD
Bear Crawl/Crawl bear

Sufficiently smoked the PAX meandered back to COT. Thank you Shakespeare for the opportunity to lead this great group of men.

Moleskin:

This month’s 3rd F Theme really struck home with me. To think that a 35 year old wife, mother, and school teacher couldn’t find enough encouragement in her life that she thought nobody would miss her if she was gone seems almost impossible to imagine for most people. I unfortunately am not most people. As a teenager this was a recurring thought of mine as I would sit at home on Friday nights by myself wondering if any of my friends would call, or how I could invite myself to the party or hangout. I spent those nights wondering if I didn’t show up on Monday, or if I were gone would anyone miss me. Those thoughts can be irrational, but the feeling is real. Years later I found myself on the other end of a phone call informing me that one of my best friends had died of an overdose. He was in his early twenties and was the poster child for what someone would want in a US Marine. I would get two more similar phone calls from back home about other friends who didn’t think they would be missed when they were gone, so they took their own lives. Can this be prevented? Who knows. I know this though, a few words of encouragement can change someone’s life. Letting a person know that their presence in your life matters more than you can possibly know. Never assume. Encourage those in your life to live their lives to the fullest. Make sure that they know they would be missed if they weren’t around. Each of you reading this means something to me, even if we have never met. If you get to this point or have these thoughts I encourage you to reach out to me, or one of your brothers. I can tell you that you make an impact on someones life and would be missed if you were gone.

Wild Thing out!!

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Dora Vol. 3 – Doracides

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3 PAX joined by hurricane michael for a rainy BC in the gloom.

After disclaimer,  and COP (x15) of MNC, IW, WM, Squats, Merkins, PP, we headed down to the parking lot by the lake for the main event.

The Thang

Keeping with my theme, we formed a three man DORA team (100 OHP, 200 Squats, 300 Curls, 400 Flutters with press) with cinder blocks.  One man did exercises, while two other PAX did burpee suicides on 3 cones (1 burpee first cone, 2 second cone, 3 third cone).  After every round of suicides, we alternated, so always two pax running suicides.   The random downpours made flutters interesting…

Finally, farmer walked the cinder blocks back up to the main parking lot, and finished up with some abs.

Thanks Peg and Homebrew for coming out.

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Dora Vol. 2 – Back to Basics

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14 PAX (5 BCs 11 Ruckers) all got a proper disclaimer by YHC, and parted ways.

Bootcampers moseyed around the parking lot for COP.

COP (mostly x15 count) – MNC, IW, WM, LSS, Merkins, PP

The Thang – started with 11s, Burpees and Crab cakes, with bear crawling and crab walking in between sets

Moseyed over behind the tire place for DORA 1-2-3 (Derkins, Step Ups, Dips in the wall) with partner running around the two auto shops, a classic, but brutal workout for this AO.

COT – Read your newletter

Thanks Falcon Crest for the opportunity to lead

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Dora Vol. 1 – No legs

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6 Pax came out to Crows Nest for a post-Ragnar friendly workout promised by YHC.  Only one PAX who ran (Royale) came out, but a promise is a promise.

We started by moseying down towards the playground, with a pit stop for COP and to pick up some cinder blocks I had dropped off.

COP (pretty much everything a x15 count) – Moroccan night clubs, imperial walkers, windmills, peter parkers, merkins

The Thang After carrying the blocks down to the playground, we started with 7s of pull ups and sit ups, then on the the main event.

Pax partnered up for DORAs – 200 over head press, 200 curls, and 200 bent over rows, while partner bear crawled to the loading bay and crab walked back.

Finished up with farmer walking the blocks back to where we got them, alternating partners every 30 seconds and made it back to COT with some time to spare.

We had about 5 minutes left, so to finish off the shoulders, we ended with 10 rounds of jack webbs (merkins/hand claps), after the PAX realized I wasn’t joking.

COT

Don’t remember much from COT, pretty late on writing this up… read our newsletter.

Thanks Flux for the opportunity to lead.

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1

Fall Sunrise at Alcatraz

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Six faithful PAX removed themselves from the fartsack to post for the Fall Premier of Alcatraz.

Conditions: Temperature mid-50’s, Dew – heavy, Gloom – minimal due to maintenance crew turning on the field lights.

Work: Change Order kicked it off with a disclaimer, mosey and a warm-up COP with some stretching and 10 counts of SSH’s, Merkins, Imperial Walkers, Freddie Mercurys, and maybe some more.

2 rounds of a 4-Armed Starfish with 10 Burpees in the center (round 1) and 10 Bomb-Jacks (round 2)

  • 25 SSH’s
  • 25 Merkins
  • 25 Freddy Mercurys
  • 25 Low Slow Squats

Paver work with two cycles of 20 Curls and 20 Overhead Tricep Extensions

Handoff to YHC for a mosey around the park, including a trip down and up the hill, with a few stops for a 20 yard bear crawl, 10 pull-ups and some squats, 10 dips, and 10 merkins more bear crawls, and ending with a short plank.

Behind the dugout for 20 step-ups each leg, and another 10 dips, then to the field for a 15 minute Wheel-of-Pain.

With 10 minutes to go, we hit the small field wall for a variety of PAX called exercises with field sprints.  Wall Sits, BTTW, Merkins, SSH’s, and a mini Yoga session.

Wrap-up: Having been an aspiring Ragnarian for the last few months, (I can run, I’m just not good at it), it was good to be back at Alcatraz.  It is worth noting that choosing to focus only on running for a few months, makes Boot Camps a LOT harder than they used to be.  Review the above and note the low rep counts.

YHC realized yesterday evening that there was not a Q lined up for Alcatraz this morning.  Thank you Change Order for agreeing to step up and join me.  As always, I am thankful for the opportunity to lead.

Praises for a mother’s successful surgery, for F3, and a safe and healthy morning.

-Smuggler

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1

Beyond at the Swamp – workaholic

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12 pax took to the gloom for a Beyond workout. Beyond workouts are a normal workout, the Q is challenged with share something meaningful, something they are struggling with. For me, its addiction to work.

Disclaimer was given and we moseyed.
Dynamic warmup, side shuffle, karaoke, toy soldiers, walk on tip toes, lung walk, high knees/butt kicks, and of course power skips!
Mosey
COP – SSH, squat, merkin, morracon night club, IW, flutter kick, american hammer
20 burpees OYO
 
Switzer:
Work addiction, often called workaholism, is a real mental health condition. Like any other addictions, work addiction is the inability to stop the behavior. It often stems from a compulsive need to achieve status and success, or to escape emotional stress. Work addiction is often driven by job success. More common among perfectionists.
My wife has told me I have a problem… jokingly or not… she’s said it. 
I NEVER leave my work laptop at work, haven’t done in 10 years I’ve been with the company. I’m always connected, phone, email, in my head. When I go on vacation. When i come home. I wake up early and send an email to myself to remind of to do xyz…
Last week alone I stayed up until past midnight working three nights in a row… my wife texted me to come to bed…

Mosey to Target
Suicide, 5 burpees at the start line and 10 merkins at each ball, plank when done
Bearcrawl to ball, 10 squats, lung walk to next ball, 10 squats, alternating until reach the end.

Mosey to COT.

We live in a culture where hard work is praised and putting in overtime is often expected, it can be difficult to recognize work addiction. People with a work addiction will often justify their behavior by explaining why it is a good thing and can help them achieve success. Want to appear committed to their job or the success of their projects.
 
However, ambition and addiction are quite different.
 
Symptoms of a work addiction include:
-putting in long hours at the office, even when not needed
-losing sleep to engage in work projects or finish tasks
-being obsessed with work-related success
-having intense fear of failure at work
-being paranoid about work-related performance
-having a defensive attitude toward others about their work
-using work as a way to avoid relationships
-working to cope with feelings of guilt or depression
-working to avoid dealing with crises like death, divorce, or financial trouble
 
I’ve never spent as much time/effort/focus that I do on my work projects/priorities as do for my family or personal goals. Have I ever planned a vacation like I plan a $100M project.
 
I was putting my 1 yr son to bed the other night, I was in a hurry, so I could fire up the laptop to work.

Be conscious of what we idol and prioritize, hold each other accountable, listen to your spouse or kids, when they say something, something is wrong.

Aye,
WWL
 

 
 

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