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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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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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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No Fear = No EnCOURAGEment

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22 boot campers (including 1 FNG) and 5 runners posted to THE Ballroom this week looking for some #Encouragement along the pothole-filled road of life.  YHC offered a full Disclaimer for the benefit of our FNG (T-claps to Barney Fife on the EH) tipped the cap to Sir Topham Hat, who passed the Q baton to YHC due to work travel.  The word of the month (Encouragement) served as the inspiration for today’s adventures in the gloom, so thanks also to Chicken Hawk for his continued wisdom with that program.

Encouragement:  root word = Courage

Courage (noun): strength in the face of fear

With this backdrop, the workout unfolded with the objective of getting pax in touch with their own sense of #Fear to illustrate the experience of #Courage and the need/ability/practice of exercising it and #Encouragement of their brothers.

The Thang

warm up run to the football field

COP — SSH, IWs, Hillbilly walkers, Bombjacks, merkins, burpees

Line up along sideline, 3/4 pace sprints — to near hash/back, then far hash/back, lastly far sideline/back

Circle up for the Main Event (Fear or Favorite)

Pax were asked to identify the exercise they most #Fear when they hear the Q say “The next exercise is ___________.”  They were also asked to imagine their #Favorite exercise they like to call when they are Q.  Then we launched into 30 mins of Pax-suggested/Q-chosen exercises.

Plank jacks (Fogerty), Gravedigger (Culture Club), Partner Carry (Bass-o-Matic), V-up Roll-up (Polaroid), Sprints (FNG!), Moroccan Night Clubs (Assassin), Jack Webb (Magnum), Squats (Strawberry), Burpees (Pinup), Merkin (Rebel), Knee Tar N’Dyae (Rebel), Tunnel of Love (Twister)

Mosey home

Final ab work — American Hammer, Flutter

COT

Moleskin

T-claps to the pax for the enthusiastic participation, mumblechatter and #Encouragement throughout.  Apologies to those pax whose exercise I missed and those who I mismatched in the list above.  I know we started with Fogerty catching much flak for a stuttering proclamation of “Plank Jacks” to get us rolling.  Bass-o-matic challenged himself and all the pax in the early going with the Partner Carry call-out.  Yes, YHC quickly claimed FNG/Half Dome as partner (purely for teamwork purposes, I can assure you…it had nothing to do with his svelte frame).  Pinup threw down the gauntlet, claiming Burpees as both his Fear and his Favorite (1500 in September seems to prove the point — well done!).  Strawberry (on only his 2nd post!) showed he knows the proper rhythm of a workout by calling for Squats immediately after Jack Webb (get this man into Q school ASAP!).  And Twister had his mic drop moment with Tunnel of Love to cap it all off.  Fun times throughout!

Welcome to FNG/Half Dome, who posted at the behest of Barney Fife (kudos to both)!

Finally, just a recap on the theme to reinforce the message.  YHC, in my prideful youth and throughout a very long stretch of adulthood, deluded myself that I was purely self-motivated, and no outside influence, inspiration or good words could make a difference to my spirit or performance.  While my M openly claimed her need for affirmation and #Encouragement, I laughed those things off, as though those who needed them were weak, meek and timid.  I also claimed to have few worries or fears throughout these periods.  A-ha!!!   There it is — the smoking gun.  Since #Courage can only exist in the midst of #Fear, I must’ve needed nor displayed any #Courage throughout these years.   And in the absence of feeling #Fear and gathering up #Courage, I had no recognition of the need or value of #Encouragement.  And, so it follows sadly, that in the absence of my personal experience of these, I fumbled and floundered in expressing #Encouragement to those around me who longed for it.  This shortcoming became a significant blind spot and weakness in leading others, including my family.  Yes, sad.  Yes, true.

While I still have plenty of room for growth in the area of #Encouragement of others, my ship turned around when I became more sensitized to my own fears, and I felt the power of #Encouragement from others, and I demonstrated the #Courage that was somewhat dormant inside me.  So, the lesson here — soften your heart, look yourself in the mirror, get in touch with your #Fear.  From that point, you may find immense personal growth opportunity and the ability to better relate and #Impact those around you through #Encouragement.

Thank you to Short Sale for the Q opportunity and to all the pax for making the experience real!

 

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The Barnabas Workout

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7 Sons of Encouragement braved Tropical Storm Michael today. We mostly took refuge for safety reasons under the awning as we moseyed to the front of Springfield Elementary. A forewarning was given in the beginning at the parking lot that we would be moving the entire 45 minutes as well as the basic F3 disclosure.

We started with a warm-up run including high knees, butt-kickers, side shuffles, and toy soldiers. The paced picked up as we got closer to the awning.

Some additional warm-up highlights: everyone seemed to be breathing pretty heavily after warm-up, which included side lunges, squats, crucifix, full-body crab reach, SSHs, shoulder stretches, large arm circles, shoulder shrugs, backwards lunges, and, of course, merkins. I probably forgot a few more.

The Thang:

We broke up into 2 groups with a PAX in the middle. Each group did the same exercise from the middle of the front of the school to the end of the awning and back (at least once) while the PAX, I mean monkey, in the middle did full dips on an Equalizer set of bars until exhaustion and then KB swings until everyone was done with their exercises. As we waited on whoever was the six, we stayed in 6 inches plank. Each person rotated in as we immediately, and I mean immediately, started the next workout exercise(s). We did at least 14 rounds of exercises before we switched the monkey in the middle exercise and did almost another 14 rounds. The second go-round included an agility exercise focusing on concentration, stepping, higher knees and left-right and right-left movement followed by single arm thrusters with the 30 lb KB.

While the PAX in the middle was doing his thing, below are just a sample of the exercises we did today with several left off purposely so you will just have to experience them yourself next time! Most reps were in the 10-180 range.

  • Derkin into a opposite leg Tuck Planks
  • Single leg hops
  • Long jump hops
  • Frog walks
  • High toe touches
  • SSHs
  • X Jumps
  • Squat Jumps
  • Sprints
  • 50% sprints
  • Turkish getups
  • Lunges
  • Backwards lunges
  • The “Straight Up version of The Worst Merkin Ever” (lots of groaning on this one including from me)
  • Bear Crawls
  • Standard Derkins
  • Backwards Bear Crawls
  • Air Mountain Climbers
  • And we finished with Spiderman crawls

I will admit that the Spiderman crawls sucked the last bit of energy out of me. Big shout-out to Jedi and Cha-Ching who rocked the last exercise even in their exhausted state. One of these days I may become as flexible as Jedi and as strong as Cha-Ching . . . well, in reality, maybe not. Good goal to have.

Other highlights:

Dillweed: tough, tough workout partner. Thank you for your partnership today!

Jiffy: always love your consistency and superb attitude!

Love Handle: man, how you have improved! Keep up the progress and great work! You are starting to make things look easy!

Peabody: Always impressive, especially with the physical struggles that have kept him out from time to time. Solid, impactful example performance today.

So these were your 7 Sons of Encouragement today. Today’s theme: Encourage another today whether that is your gift or not. We had SUPERB encouragement from each other with this group. I challenge you to go out in your own little world and encourage someone today. And in your own Qs, bring the encouragement!

Lastly, I did not get to say this during the group this morning, but I was very encouraged by Drew Brees this week as I walked into the break room at work for a total of 5 seconds and heard on the tv a quote from him. I am a terrible memorizer but I was able to get this quote on one go-round. Thank you, Lord. I have always admired his efforts in the NFL but this encouragement quote really stuck out this week as I and many of you have had setbacks: “A setback is nothing more than a setup for a comeback.” Thanks for the encouragement and true words, Drew.

Go out this week and get at it in all you do. Praise to the One  who made you.

COT: Specific prayer requests: Some wives have really been struggling as of recent. Let’s support them in prayer, love them and be there for them. Prayer for all those working through Hurricane Michael issues today and yesterday and for safe travel for all.

I’m out for 2018. No more Qs. Look me up to Q at your site in Ft Mill/Rock Hill/Lake Wylie mid-Feb 2019+. Peace out!

MANY, MANY THANKS TO JIFFY FOR LETTING ME SERVE THE PAX AT YOUR SITE. Until next time, brother!

 

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Pre-blast – Custom Dark Side of the Moon GORUCK

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Pax,
We put out a feeler and the Nation responded, you are eager and hungry for a CUSTOM GORUCK event in 2019. Details have been set for a truly unique event and event registration is now open.
The next Fort region CUSTOM GORUCK event, “The Dark Side of the Moon” will occur on the weekend of May 4th, 2019. The event is being spearheaded by our respectable CSPAN and soon to be respectable Cobra Kia, both of whom will be 50 years young on the event, plus a few others. Like the Pink Floyd album, which claims to reflect various stages of life, begging and ending with a heartbeat, exploring the nature of human experience, this custom F3 event will not disappoint.

Here’s what you need to know on event details (available at this time):
–Target Date: 5/4/19
–Event Format: this will be a one of a kind GORUCK format including three (3) different event lengths into a single event, first a Heavy (24 hr event) group will launch, then 12 hrs later the Tough group will join in and then 6 hrs after that the Light group will join in. So, three launch times, one for each event but each group will join in the single event, such that all three groups finish the event as a single group of pax. The Heavy is 24 hrs in duration, the Tough group is 12 hrs and the Light group is 6 hrs.
–Cadres: this a single event with two GORUCK Cadre, hand selected.
–Patches: yes, there will be custom event patches! You will only each one (1) patch, you will a single patch for the event you sign up and complete, i.e. the Heavy, Tough or Light.
–Location: will be Fort Mill or the surrounding area.
–Event Cap: GORUCK has a cap of 60 total participants, the Heavy is capped at 30 participants.
–Pricing: registration pricing has been set at $200 for Heavy, $125 for Tough, $75 for Light. Please note that the event is a flat fee charge from GORUCK, we do run the risk of under collecting costs, but based on interest expressed, that shouldn’t be a problem. Any funds collected above the flat fee charge from GORUCK, will be used for the required community service event, F3 patches and can either be refunded or donated with input from the PAX. Event pricing is in-line to GORUCK non-custom events.
–Registration: there is a two-step registration process, you must complete both steps in order to register for this event,
–Step 1 – send payment of the full amount via PayPal to WorldWide Leader, URL = https://www.paypal.me/JustinLaRoche
–Step 2 – send an email to WordWide Leader at Justin.LaRoche@Duke-Energy.com that way I can confirm receive of payment and we will need your email address to provide communication and updates on the event.

Upon successful completion of registration, PAX will be added to the public list of event participants, all pax can see who is registered and who is not and apply EHing as necessary.

Hollar with any questions, concerns or ideas.

Aye, WWL
Twitter – @jclaroche2

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Block Party Beast Beatdown

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YHC was excited to get the reminder of my pending Q at Block Party. You see, it’s been a bit since I’ve Q’d and I haven’t been as committed to my First F as I should. Would I be dying trying to call cadence? What exercises should we do? Would anybody even show up? After a restless night of sleep, I got up, picked up my boy Atticus, and cruised to the spot where it all started in The Fort…WEP! One of my questions was answered right away as cars started rolling in the parking lot. And they kept coming. Seeing all the PAX (18 in total!) definitely humbled me and got my Qdrenaline flowing. After a quick disclaimer, we took off.

THE THANG

Mosey to the first mile marker with some high knees and butt kickers thrown in. Plank series at the marker, flip to crab for some dips (crab dip?), and back for more planks. Merkins and then back to moseying.

We stopped at each marker and did more stuff including but not limited to squats, LBC’s, wide arm merkins, mountain climbers, Peter Parkers, etc.

After completing the circle, we headed over to the brick wall at the UC Synergetic visitor parking lot on 160. Everybody grabbed a seat on the wall and watched while the guy on the end burpee broad jumped his way to the other end of the group and took a seat. Everybody got a turn and great fun was had critiquing form and jumping ability.
Next up was a bear crawl race up the big grassy hill to the main parking lot. While catching our breath, YHC talked about the word of the month, Encouragement. I shared that Barnabus was one of my favorite men of the Bible. Acts 4:36 tells us his name means “son of encouragement”. That’s exactly what he was during his missionary journeys with Paul. I want to be an encourager and our kids certainly need that from us. Some of the best words you can say to your kids: You got what it takes! I believe in you! The challenge to encourage someone that day was issued.
Next up was the meat of the workout, THE BEAST.
The Beast = 6 stations, 6 exercises at each station, 6 rounds. After each round, plank up and wait for the 6.
1st round – jumping lunges
2 – Freddy Mercury
3 – Low Country Crabs
4 – American Hammers
5 – Flutter Kicks? I can’t really remember?
6 – Burpees (crowd pleaser)
A quick look at the watch indicated 3 minutes till 6 so jailbreak to COT

Announcements
We had a lot. Christmas Party, upcoming workout, CAH volunteer opportunities, etc. As they say, read your newsletter
Prayers and praises were shared and Chicken Hawk closed up out.
Thanks Shady for giving me the opportunity to Q! I needed the kick in the pants to get back out there and I loved every minute of it.
AYE!
Flat Tire

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Hurricane Michael

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I heard the rain from Hurricane Michael pounding my windows right before the alarm clock went off. If it weren’t for Lil E and the Pax, I would have fartsacked. The Pax in attendance were actually looking forward to the storm. We stood against the rain and got stronger.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x).

Mosey to the hill near the stadium to add inertia and do the following exercises.

  1. 100 Yard Dash
  2. Jumping Squats (2x)
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x)
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

COP: V-ups (15x), Scorpions (15x), Windshield Wipers (7x), Peter Parkers (15x)

Moleskin:

We live in a hero-centered society. More attention and accolades are focused on the player verse the team, the “I” and “me” instead of we. At times, people who show humility are perceived as weak.

So why should we remain humble?

The answer is because God can do more with a humble heart.

A man who lacks humility tends to be arrogant with a heart that’s hard as rock. How can God plant seeds on their hard soil?

A man with with a humble heart tend to grateful for with an open mind and heart. God can plant many seeds that bear fruit with their soft soil.

James 4:10 ~ Humble yourselves before the Lord, and he will lift you up.

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