Had 5 for 5 miles out to the lake and back via WindJammer. Great run and great fellowship as always.
Stoked to see NASA out for a second time with me this week, and feeling better.
Lifted up Cha-Ching and the new baby, and Spuds father.
Until next time.
Oh yeah, 4:50 – Pre – Bootcamp before the run started this week and will continue next week!
Well it was my turn to Q again and was digging through my twisted mind as to what to do and I started thinking about something with Suicides. Then the lovely thought came to mind about doing RUCKICIDES, and from there the workout took shape.
Router put out for a pre-run so of course the usuals showed up to do it, but was excited when OLAF wasn’t really feeling it. So Jedi, Cha Ching, and Router took off for 3 miles and Olaf and I grabbed an 80 and 60lb sandbag, plus rucks and did a little under two miles in 30 minutes. Those got heavy!!
On to the Ruck, was pumped to see 9 PAX out today!
Warm up
Indian run where last person does some cleans with the sandbag – well that turned out to be way to easy for everyone else and confusing so about 15 seconds in I yell “Screw this, RUCKS overhead”. So then we run three laps around the parking lot alternating exercises while still running.
Rucks Overhead
Overhead Press
Away from Chest Carry
Curls
Farmer Carry
Overhead
Again all while running.
WOD:
Grab 7 Sandbags and the two person carry cement pipe and start moving. We carry it to the church parking lot where RUCKICIDES commence.
First:
Bear Crawl – 5 merkins – Crawl Bear back – Bear Crawl – 5 Merkins Crawl bear back (length of parking lot)
Lil E is a bear literally, he beat Cha Ching if that tells you anything.
Second:
Walking Lunge – 10 Squats – Duck walk back – repeat (length of parking lot)
My butt is still sore…
Grab weight and move – This time whatever weight we were carrying beyond our rucks had to be overhead for a certain amount of time. Sorry Cha-Ching that 80lb bag sucks!
Next we did timed bag toss relay up the hill to the fire station:
We set a time hack of 1.5 minutes and did the first round with the 60lb bag in 1minute 3 seconds.
We cleaned it up and did it in 46 seconds
Next we jumped up to the 80lb bag and knocked it out in under a minute.
At this point we had 6 minutes to make it back to COT and some distance to cover, so we grabbed all the weight and double timed it back!
Pumped for the turnout and to see NASA out there again!
I’ve got a full Q schedule so you won’t see me Q’ing for a bit but come out and support.
Until later,
RAD
Thank you Hasselhoff for the opportunity!
Standard warmup down on the football field.
Followed by some 11’s including Merkins and WW2 situps.
After we finished that up we did some dynamic exercises to not quite halfway across the field including but not limited to side shuffles, lunge walks, and toy soldiers .
We then moseyed back towards the basketball court and found some wall to do a nice wall sit .
We found a basketball and played a terrible game of H.O.R.S.E.
After your team missed the shot everyone had to do the following exercises and include all the letters your up to.
H- hand release merkins x5
O- overhead claps x10
R- rosalita x15
S- squats x20
E- everything
Wegmans
Start your week right began with a quick mosey around the parking lot with some: SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.
We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.
We honored him by doing the following:
800M run
28 kettlebell swings
28 pull ups
28 kettlebell clean and jerks
28 pull ups
800M run
Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls. The honoring was as follows:
800M run
50 burpees
40 pull ups
30 one legged squats
20 kettlebell swings
10 handstand / balls to the wall pushups
800M run
(this was mixed up as needed OYO)
We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q. Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!
Aye! Shady
You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.
Festival of Popular Delusions Day
On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.
characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.
Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.
Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads
Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.
Always an honor to lead leaders. Thanks for the opportunity Short Sale.
Cornhole
Out
Cable Guy lost his sidekick so Smuggler put out an APB for help and YHC decided to make it 3 in a row Qs. Cable Guy started off with:
Quick COT: 30 SSH; 5 burpees OYO; Squats, then mosey around the park
Another round of COT:
Seal Jacks; wide merkins; imperial walkers; wide merkins; moroccan night club; peter parker; parker peter; 10 burpees (5 for each late PAX arrival)
Grab a block for Burpecides:
Round 1: suicides to each of the 4 cones, increase burpees by 1 at each cone, back at start complete 5 squats – ALL with block
Round 2: same but with tricep extensions
Round 3: same with curls
Round 4: hand off to Trucker
Mosey to long hill. Start at top, run to bottom and complete 5 merkins, run to top and complete 10 LBCs – UvsU for as many rounds until Q calls halt. (most of PAX got 3 rounds in, a few got 4).
Mosey towards fire station, stop at Pull Up bars. This is the 10 count. each PAX does 5 pull ups while rest of PAX does squats until everyone completes their pull ups.
Moesy to short hill. Start at bottom, run to top by fire station and complete 5 merkins, run to back down and then up other side of hill and do 5 merkins, run back to bottom. Plank till 6. Repeat 3 times. Bear crawl to first driveway up hill then sprint to top of hill by fire station. Mosey back to COT for 3 minutes of Abs.
its always an honor to Q the best AO in The Fort. Each PAX proved they could push themselves especially in an extreme humid morning. Remember to be an IMPACT to your family and community.
Trucker and CG
On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.
Mosey to the big parking lot on 160.
WARMUP:
The THANG
Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.
Mosey to the wall for 20 4-count wall mountain climbers.
Mosey back to COT….NOT DONE YET!
Captain Thors in cadence to 8 x 32.
COT
1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!
Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter
Thanks for the opportunity, Shady!
– Ginsu
June 2 marked the official start to summer at The Fort, and 13 men met at WEP to get after it. The mumble chatter started early and continued through the workout (well most of it, anyway). Here is what happened:
The Thang:
Mosey from the parking lot, through the wooded trail, and out to the main road. Head to the Springs lot for COP:
All in Cadence:
SSH x40, Windmill x 15, CDD x 20, Squat x 20, Mountain Climber x20/hold/Peter Parker Peter x 15/hold/mountain climber x 20, Boat and canoe x 4, Monkey humper x 15
Mosey to the narrow parking lot by the Springs building and pair up.
Take a short mosey to the awning over the sidewalk
3. Partner 1 does wall pull ups while partner 2 crabwalks the width of the parking lot and back. Flapjack.
Since this was the first week that The Fort started at the earlier time of 6:30, we moseyed back to the park thinking there might be some Pax who didn’t get the message. Sure enough, Weezer and Drop Thrill were in the parking lot waiting for the workout to start. We picked them up, did a short mosey to the field and I handed off to Walker
Line up for 11’s: 10 burpees at the start, run about 20 yards, do 1 LBC, run back. Continue decreasing the bupees by 1, while increasing the LBC’s by 1 until you complete 1 burpee and 10 LBC’s. Plank for the 6.
Walker then led the group through a series of upper body and ab exercises:
20 merkins (double count in cadence)
20 diamond merkins – oyo
10 plyometric merkins (hand clamp or full body jump) – oyo
10 prison cell merkins – oyo
50 flutters in cadence (crowd pleaser)
40 Freddie Mercs in cadence
20 regular merkins in cadence
10 merkins with left palm facing the sky, right regular, 10 opposite (impossible, except for the Q!)
Hold feet 6″ off the ground for 90 secs
30 flutter kicks in cadence (ugh!)
COT
Moleskin:
Walker and I had a Q planned for Alcatraz about a year ago, but a scheduling conflict prevented it from happening. So, I was pretty psyched when Bonsai told me I was paired with Walker for today. Walker is all business and always pushes the Pax. I like that.
There was plenty of mumble chatter from the get go. I called out the 60 sec warning before the start of the workout, but I don’t think anyone noticed as everyone continued to talk. I had to yell slightly to get everyone’s attention when we were starting the workout. The chatter continued on the trek through the woods and during COP. People just wouldn’t shut up this morning – it was great. It’s good to be the Q when that is happening.
Walker took some time to remind the Pax about good form on merkins (to prevent shoulder injuries) and LBC’s (for better results). Slow down the pace and do the exercises properly. It’s good advice for guys who workout several days a week. He called out some pretty tough merkins (plyometric) and some done on the back of your hand (try that sometime).
We had a lively group today and it was truly a pleasure and a privilege to lead them with my friend and co-respect, Walker.
Announcements: F3 Dads starts today and goes throughout the summer. Contact Change Order for more details or if you’d like to Q.
Read your newsletter for everything else!
Prayers/Praises
Continued prayers for the Giesler family.
7 PAX came to the muddy shoreline called Quagmire for a Monday morning kickoff of their week.
Friday YHC Q’ed at Varsity and had 4 sets of exercises to get through and only got through 2, so today we will complete the circuit….almost.
The Thang:
Mosey through Rivergate, past McDonald’s and the smell of something briefly appetizing and then quickly gross. Continued on to RISE for quick COP
Mosey to the Fountain
Mosey to other parking lot
Mosey to Home Depot
Mosey to Marshals
COT:
Spoke to the men about “Witnessing” and that it is referenced often in spiritual sense but also in a court of law. Speaking to what you saw, facts of things that have happened. Question and challenge to all us PAX is what are people witnessing about you. Not the Facebook you but the REAL you and who you really are. Can they state the facts of what kind of man you are or is everyone covered in the Facebook facade of you. Facades fade and crumble. Make and impact with the real you and let that be your witness!
Cake Boss out!
9 Pax and YHC came ready to get after it at The Varsity.
Thanks to Kielbasa for the Q and opportunity to lead. Never pass on opportunity to lead as it provides a so many life skill and is so worth they little bit of effort for wealth of payoff.
High Intensity Interval Training is what Varsity is all about. I tried to keep the heart rate up during our 45 mins and we got a little sweat going as well.
The Thang:
Little warm up mosy
Some shuffles, karaoke, lunges, high knees, butt kickers couple of squats and moracan night clubs and away we went
1st Set
Fun had by all!
Impact is theme of the next 2 months. Ready newsletter for 60 day challenge!
Cake Boss out!