A Walk With Cindy

2017-05-11Leave a comment

QIC: Twister
When: 05/11/17
Pax: Twister, Aquaman, Iron Sheik, DD, Lil' E, Java, Cooter, Bass o Matic, Spitz
Posted In: Laces In

The Thang –

9 Dedicated PAX attened one of four morning options to enjoy a stroll around WEP with Cindy. DD showed up a bit late as he was confused on the time for Pantheon. We were extremely delighted that he joined us!!!

Warm Up –

25 SSH
10 LSS
10 Merkins

(We passed on the Sasquatch Burpees assuming others would cover! Dangerous to assume, but reasonably fair assumption)

Each PAX grabbed a coupon (Cindy) and we headed around the park by “drill bit” as follows:

20 curls, 30 LBC, 20 curls
20 Rows, 30 LBC, 20 Rows
20 Squats, 30 LBC, 20 Squats
Double Time to DB
20 Standing Presses, 30 LBC, 20 Standing Presses
Double Time to DB
20 Prone Presses, 30 LBC, 20 Prone Presses

To the hill with Cinder Block Bear Crawl to each light with on set of reps per light pole – curls, squats, presses etc.

Back to COT – my how time flies!!!!

Moleskin:

Who Gets The Credit? Do I have the maturity to trust God? Or, am I selfish in thinking that I am doing all of this on my own and all that I achieve and overcome is me and me alone? True maturity at any age is the development of that trust in God – we both have a role, but we need to have trust.

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GORUCK Red Light and Blue 006 – August 18-19 – Pre-Blast

2017-05-112 Comments

QIC: Team Spearhead
When: 08/18/17 - 08/19/17
Pax: Open To All Pax
Posted In: The Fort

August 18-19 Team Spearhead Charlotte hosts their next Red Light and Blue. This will be a GORUCK weekend filled with four events and the chance to earn five patches if you do all four events.

This event provides your chance to experience a GORUCK class at their entry level option as well as raise money and awareness for veterans in our area.

Here’s the schedule and more information will be updated directly on the Team Spearhead (Charlotte) Facebook page:

Friday August 18

Shooting Event – 07:00 – 13:00
Gambit (Scavenger) – 14:00 – 18:00
War Stories and Free Beer – 19:00

Saturday August 19

Red Light & Blue

Locations, pricing and registration to come. HC below or ask questions and I’ll do my best to answer them.

Contact Team Spreadhead on Facebook for more information.

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Pantheon for a little…soccer?

2017-05-11Leave a comment

QIC: Frat Boy
When: 05/10/17
Pax: Shady, Falcon Crest, Jekyll, Fish Sticks, Knuckleball, On the Rocks, Straight Up, Brick, Bonsai, Olaf, Funhouse, Jeeves
Posted In: Pantheon

12 PAX showed up on a perfect morning to join me at the Pantheon. This being my first Q at this AO, waited for the arrivals to decide on the workout. With a good strong group, team-building won. After introductions, disclaimers, and a brief message to turn their focus on MATURITY, off we went.

Mosey around school drop-off loop incorporating some high knees, butt-kickers, side shuffles rotating, carioca,toy soldiers, soccer (hip) stretches along the way. Little did I know this would come in handy at the next stop.

With some mumble chatter and the discovery of a soccer ball at the next stop, each exercise came with the possibility of it being kicked your way, keeping us alert at all times. Impressed by the PAX ability to deliver a reasonable pass to each other. Bring on Brazil!

Warm-up

Hillbilly walkers- 25

Merkins- 10

Slow squat- 20

SSH- 35

Mountain climbers- 15

Moroccon night club- 40

Windmills -15 ( some might say a little fast in the beginning)

The Thang

Mosey to the back of the school and headed to the basketball court. After partnering up, informed our anxious PAX of the exciting times ahead.

Dora 1-2-3 got the nod. 100- merkins 200- squats 300 LBC’s. With 13 I had to team up so we raised our numbers a bit by 50 each. While one partner worked at the goal, the other ran suicides at stops encompassing the length of the court…with partners rotating back and forth until completion. PAX put in a strong effort and completed a bit earlier than I planned and..I forgot the pull-ups!

With time to spare, the PAX lined up for a Bataan Death March (last man drops and does 5 burpees and then chases down the group) around the back- side of the school and following the entire loop to the left around the front ending with a 50 yard AYG to COT. Great work PAX completing two rounds.

COT for more Mary than I intended, but with the help of the PAX, we had some good AB work with flutters, American hammers, box cutters, Freddie mercury’s and more than I recall.

Prayers and praises lifted up to those left unsaid by the PAX (could have been the Q’s fault). Be mindful of your journey towards MATURITY and don’t forget the little things along the way. Grateful for the opportunity to lead you Gentlemen this morning and the effort you showed to get better. Thanks for the support.

Frat Boy

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Deluge Doesn’t Ease the Burn

2017-05-111 Comment

QIC: Old Bay
When: 05/05/17
Pax: Change Order, Barry Manilow, Trucker, Pusher, Culture Club, Spark Plug, Destiny, Hasselhoff, Dirty Hoops, Dilbert, Pitts, Dark Helmet, Longshanks, Cooter, Flat Tire, ShortSale, Bullwinkle, Oldbay
Posted In: Slow Burn

Despite the threat of rain, 18 pax took their early morning DRP and gathered at the Chick for some great fellowship, and perhaps a few exercises. Temperature was mild, and though there was no rain at the time, the skies where threatening and the ground was very wet from rain just a few minutes before. SlowBurn always has a great showing, and the pax that post there are always high-quality. At 5:15 the disclaimer was recited and pax jumped straight into 20x SSH before moseying down to the traditional “warm-up lot”.

Warmup-o-rama

15 IW
10 merkins
10 mountain climbers
10 windmills
10 cherry pickers
5 morning woods OYO

The Thang

Pax moseyed a path behind the row of stores and landed in the Lowe’s parking lot near the contractor entrance, finding a few cones set up. Pax were informed that the main even would be “Doracides”, which is a hybrid of Dora 123’s and suicides. Upon hearing this, Helmet suggested he would just head back to COT. The details for these Doracides:

3 cones (each separated by about 15 yards) designated the “turn-back” points of a suicide (plus one cone to designate the starting point). Pax partnered up, size not mattering. For each “round”:

Partner 1 did first exercise while partner 2 ran to first cone, did 1 morning wood, and ran back
Partner 2 did second exercise while partner 1 ran to second cone, did 2 morning woods, and ran back
Partner 1 did third exercise while partner 2 ran to third cone, did 3 morning woods, and ran back
Repeat round, but flap jack with partner

Pax did 4 rounds of this. After the first round, YHC considered modifying to make it a little easier. However, my explanation made it sound even more confusing, so we decided to keep it the same as round one, since everyone understood it by now.

One interesting observation that YHC has never seen before at a workout (especially a moderate workout) is how an exercise was MODIFIED UP to BURPEES. It seems that Morning Woods on wet asphalt are more displeasurable than burpees, because nearly all pax in the Doracides made that modification. #t-claps

Here were the exercises for each round:
Round 1:

Merkins
LBCs
Squats

Round 2:

Carolina Dry Docks
Flutters
Lunges

Round 3:

Peter Parkers
American Hammers
Money Humpers

Round 4:

Wide-arm Merkins
Alphabet Soup
SSH

As we finished up the Doracides, the skies opened up and it rained hard. And equally as intense was the #mumblechatter as we moseyed the opposite direction of the covered area of Lowe’s. We stopped on the west side where there is a stretch of guardrail. Pax lined up along the rail and held a starting dip position. First pax at the top of the line then bear crawled to the end of the line, and all other pax “dip-walked” up the guardrail. In hindsight, there’s lots of potential for this type of exercise. Version 1.0 of this went ok, but the slipperiness of the guardrail in the heavy rain made it a bit challenging.

Rain started to let up, and pax moseyed to the wall of the defunct Baxter Bunch Jumpy House (or whatever ’twas called) where we lined up and did 2 rounds of wall-sits with Jack Reachers. We then headed back to COT.

COT – Maturity

Before name-o-rama, YHC mentioned a few words about our theme of the month, Maturity. All of it came from the document ChickenHawk wrote.

Maturity is action, or “outward expression” of Wisdom.

Things to consider when thinking about Maturity:

Maturity comes when you stop making excuses and start making changes
Maturity is learning to walk away from people and situations that threaten your peace of mind, self-respect, values, morals or self worth.
Maturity – apologizing when you’re at fault. Admitting your mistakes and learning how to not make them again.
Maturity is not when we start speaking big things… it is when we start understanding small things.
You cannot have maturity unless you have perserverence in your life and you’ve gone through some pain. God cares more about your maturity then he does about your happiness.
The scary reality is that maturity is a journey rather than a destination

Maturity, starts with a point of reference (father, public figure, hero) in our lives that we aspire to be like. Maturity grows as we are tested and we learn to cope with adversity in a way that doesn’t leave a path of destruction.

Mucho thanks to Manilow for allowing me to Q, and for the great encouragement and hard work of the Pax.

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Turn it up to 11

2017-05-11Leave a comment

QIC: Gears
When: 05/11/17
Pax: MP, Funhouse, Spud, Zima, Rooney, Skate or Die, Blades, Hi-Hat, Jeeves, Gears
Posted In: Laces Out

10 Men Turned it up to 11 this morning at Laces Out. The recipe for the day was brought to the PAX by Train as ONE

The Thang:

Slow warm up around the track for 5 minutes (Yogging, Karaoke, etc)
Easy Run for 6 minutes ~9 min pace
Repeats x 11 (hence the name)
- 2 Minute slow walk
- 1 Minute AYG
Cool Down for 6 minutes ~9 min pace

Mosey to Lot for COT

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#SaveTheSquatch – READ ALL OF THIS

2017-05-093 Comments

QIC: Dark Helmet, Zima, CSPAN
When: 05/12/17
Pax: All Pax of The Fort Region
Posted In: The Fort

UPDATE 05.11.17 – THAT’S A LOT OF BURPEES…
As has become the norm in my experience, the men of F3 have stepped up again to help a brother out. Zima and I have tallied the counts from across F3 Nation and by our math we have a new total. After Sasquatch (The Fort) unwittingly committed himself to 3,140 burpees, we all came to his aid.
The total burpees done so far for #SaveTheSquatch is 6,509. (Over 800 of which Sasquatch did by himself).
So, naturally, our goal isn’t met, we just move the stick out further. See, because we weren’t JUST doing these for Sasquatch, but we were also doing them for Cadre Danny’s 1,000,000 burpee challenge (see below).
So, the new modified goal is 10,000 burpees. Zima and I will tally the rest of the burpees that may come in this evening, and we’ll tweet it tomorrow before the workouts at The Swamp and at Slow Burn in The Fort. We want to ask everyone who does burpees tomorrow to please tweet your total burpees for your workout (total across all the Pax) and tag it on Twitter with #SaveTheSquatch. We want to hit 10,000 burpees tomorrow to donate. Why? Because we are clearly brain damaged, that’s why! And the fact is… you are too. That’s why you’re here and why you hang out with each other.
So here’s to us! The ones without enough sense to come in out of the rain… the ones who run with scissors… the ones who are menaces to the status quo… Do your burpees. Tag them on Twitter, and let’s do some good for unity and for Operation Enduring Warrior. AYE!

=================================================================

Don’t miss a Q. Sure… we all know that one. The lesson, though, in this situation is: DON’T PROMISE BURPEES AS YOUR OWN PUNISHMENT FOR MISSING YOUR Q.

But… sometimes we speak before we think, and once it’s in the Twitter aether… well… it has the potential to take on a life of its own. Sasquatch (Danny Witbeck – The Fort) missed on Monday May 08, and he felt bad about it. So he apologized… then he foolhardily promised that for every like he got on his apology post over the next 48 hours, he’d do 10 burpees…
Most of us spent the rest of the day checking in and watching the “Like” count rise like it was some sort of Jerry Lewis Telethon total, or maybe as though it were the stock price of a dotcom darling in the mid-nineties… (How high will this go…? Gosh, I never thought it would go this high…!)

*SIDE NOTE: As I write this, his total sits at 309 likes which, if you suck at math = 3,090 burpees*
That’s a lot of freaking burpees… Too many burpees for one man. Sasquatch is a beast, it’s true, but as Pax from across F3 Nation piled on the burpee count (Yes, I did “like” it from all 6 twitter accounts I have access to, why do you ask?), we felt it may be reasonable to pull Sasquatch out from beneath the crushing weight of burpees under which he placed himself. So, as his fellow Pax, for the sake of good karma when we may accidentally do something REALLY stupid and need the help of all our brothers, we are going to share in the burpee love and help Sasquatch get his burpees done.

Therefore (!), out of our love for Sasquatch and for Burpees, we are organizing a #SaveTheSquatch Burpee-vergence in the Fort on Friday May 12, 2017.

Here’s how it’ll work:
The Burpee-vergence will have 2 locations: Slow Burn (the Chick-Fil-A across from Baxter Village) and The Swamp (the Best Buy at Rivergate Shopping Center). Boot Camps will be going on in both places just like normal for those not inclined to share in the burpee love. For the rest of us, we are going to take the number of remaining burpees, split them among the willing Pax, do them together, then join the Boot Camp already in progress at both locations. (Or if you are at The Swamp with CSPAN on Q, there may already be a lot of burpees planned in the workout, so follow his lead). So, one more time, for the math-challenged: If 30 guys show to do burpees, we may each do 100 burpees… That’ll suck, so let’s show up in FORCE. We have a chance here to do some good, and have some hate, er… I mean, FUN! Let’s do it!

Additionally, as the guys who are part of GRT #2259are aware, these burpees can all go to support Cadre Daniel’s 1MM Burpee challenge, which supports Operation Enduring Warrior.

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Maturity at The Hawk

2017-05-09Leave a comment

QIC: Chicken Wing
When: 05/01/2017
Pax: Nitro, Birdcage, Edison, Pin Up, Patton, Socrates, Java, Sugar Bug, Cash Flow, Skate or Die, Sauerkraut, Sherlock, Chicken Wing
Posted In: The Snake Pit

When it is time for a Q, YHC likes to go through some BBs, mental archives, to put together something creative. What starts with a seed, turns into a full blown workout plan with a little thought. With May’s theme on maturity, YHC wanted to start the month off right by tying in the theme to the workout plan. With that, everything was based on 24 or 12….with the subtle, not so subtle, or may be not even a good time into maturity, but the point was that no matter how old you are, each life situation requires maturity. You could be 70 and not be mature about a situation or you could be 10 and very mature. This paradox had me thinking that it is based on how you mentally approach a situation and wether you have the life experience to be mature in the moment. I guess what I am saying, age may have something to do with maturity, but more importantly it is your state if mind that you bring to the situation. Be aware, prepare by recognizing your strengths and weaknesses and continue to grow in your mental faith each and every day.

With that, we had a lot of fun today.

Mosey around the school, stopping at the backside for COP.

Smuft jacks x 24
Slow count merkins x 12
Mountain climbers x 12
Peter Parkers x 12
Parker Peters x 12
CDDs x 12

Mosey to grab your bell from the parking lot. Back track to the playground for the main course of pain.

A series of KB exercises was had, head to toe, 12 count on each exercise.
Curls
– Burpee Clock, 1, 2, 3, 4
Presses
– Burpee Clock, 5, 6
Tricep Extensions
– Burpee Clock, 7, 8
Low Slow Squats
– Burpee Clock, 9, 10
KB Swings
– Burpee Clock, 11, 12

Really not sure if that was the exercise list, count, or whether we did multiple, but I do not the burpee clock was not fun and this workout killed us.

Mosey to COT

Prayers and praises.

BOM.

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Save The Squatch

2017-05-09Leave a comment

QIC: Chicken Wing
When: 05/08/2017
Pax: Geronimo, Kielbasa, Pin Up, Sugar Bug, Cash Flow, Skate or Die, Socrates, Birdcage, MP, Airbourne, Mr Bean (FNG), Chicken Wing
Posted In: The Snake Pit

Little did Sasquatch know the stir, buzz, commotion, you name the buzzword, it applies to the twittah machine this past 48 hours. We put out an APB for the Squatch Sunday for Q confirmation and he remained elusive even though he was in mental prep for the killer beatdown he was going to lay upon us in the days leading up to Monday. Well, a miss of the Q and a “I’ll do 10 burpees for every like” put the nation into full motion. At first it was ok, a few hundred burpees, thats cool, but 3k, that becomes excessive. Well, we have a plan in store to work those burpees off, but not sure it will happen prior to Sasquatch crushing them out! True respect.

YHC was given the opportunity to Q in the Sasquatch hiatus, and hope YHC did not disappoint. 12 PAX in total had a great time and as always thanks for the opp to lead.

Mosey around the parking lot with high knees, butt kickers, shuffles, and karoke.

Circle up

Warm Up all IC
SSH x 20
Slow count Merkins x 12
CDDs x 12
LSS x 20
Windmills x 12

Grab the bell for the main course and head to the lower light post about 1/4 mile away.

Drill bits at the 4 light poles with carrying bell in between
6-12-18-12 (Omaha, 24 was not gonna work) rep Curls on each arm with each progressive pole adding reps
PAX led ab lab, 2 pax at the end of a circuit
4-8-12-16 Shoulder press
PAX led ab lab, 2 pax at the end of a circuit
3-6-9-12 KB Merkins
PAX led ab lab, 2 pax at the end of a circuit
4-8-12-16 KB Swings
PAX led ab lab, 2 pax at the end of a circuit
3-6-9-12 KB Burpees
PAX led ab lab, 1 pax at the end of a circuit

Mosey to COT.

Prayers and praises.

BOM.

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The Colloseum 2017.19

2017-05-09Leave a comment

QIC: Tesh
When: 05/09/2017
Pax: Powerhog, Blackout, Fridge, Ginsu, Flat Tire, Atticus, Seacrest, Sugarbug, Loulou, Pusher, McGuyver, Backdraft, Sparkles, Magic Hat, Fusion, Greenwave, Bubbleboy, DawgPound, Tesh
Posted In: The Colosseum

I like Qing at the Colloseum because it makes it painfully apparent that the more people you have, the more clear you have to be in your direction. The more hesitation and miscommunication, the time loss seems exponential. Also, make your plan scale-able.

Warmup

SSH, Windmill, Merkin, Peter Parker, Mountain Climbers

Thang

Duck Duck Goose (while I made up random exercises in my head, because I had only expected maybe 10 guys, but it was 20) – this was the lack of direction on my part…

Next was Dora with 100 squat jumps, 200 merkins, 300 russian twists. Range of motion is the most important thing in my book. If you modify a merkin, go to your knees as long as you are still hitting your chest and then locking your elbows. On squat jumps, the heel of your palm should hit the ground while your back is straight as possible and you are looking forward (then jump and touch the ceiling). FORM OVER FREQUENCY! but what do I know…

Next was wall sits with arm raises, B2W, then another sit and jailbreak to COT

Moleskin

Prayers for the logistics of the F3 Colombia trip (sign up for bowling), prayers for Assassin for a quick recovery, and most of all prayers for all the unspoken challenges in our life and that we may face them all the while bearing Fruit.

HAPPY 37th BIRTHDAY, GINSU!

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Cinderblock #squadgoals

2017-05-09Leave a comment

QIC: Jekyll
When: 5/8/2017
Pax: Royale, NASA, Cable Guy, Straight Up, Short Sale, Bullwinkle, Witch Hunt, Dark Helmet, Bart, Hasselhoff, Cha Ching, Bones, Davinci, Tater, Jekyll
Posted In: Quagmire

Chilly and Crisp esp for Spring. Long sleeves and leggings were a uniform. Except for Tater, NASA, Bart and Royale. They the real MVP. A weak incoherent disclaimer from YHC and off we went.

2 lines for a Native american run: #SOP then switch for front runner to drop and do 10 merkins, catch up with #six

COP:

SSH, squat, SSH, merkin, SSH, MC, SSH, PParker, SSH, PPeter, Sumo squat, morroaccan night club. Lost focus a few times during cadence, like the disclaimer. Perhaps there is direct correlation between clogged pipes and clogged brain. Note to self: drop kids at pool prior to workout.

Mosey to car for Cinderblock Coupons. (insert appropriate cheers and jeers here)

The Thang

Squad of 15 PAX 5 lines, 3 men. Rotate through positions

Position 1: Runner (also squat walk, bobby hurley)
Position 2: Cinderblock exercise(swings, overhead press, triceps, derkins, bench press, squat, curl)
Position 3: exercise(squat, lunges, lbc, flutter, hello dolly, plank jacks, _____)

BOM: Did moment of silence then had PAX throw prayers into BOM

Naked Man Moleskin

Lots of fun chatter today. Thanks to Hasselhoff for being my time piece today. Couldnt have done it with out you.The #king race between Witch Hunt and Cha Ching then Bones and Dark Helmet were epic. I was waiting for someones Hamstring to fly off like a big rig’s tire going down I-77 but nope- too strong and too fast. Today was good to change it up. Solid effot by all.

I mentioned mid beatdown, I too hit snooze twice, was semi motivated at the start. But wasnt long before I knew I made the right choice by showing up. You dont know the impact and encouragement you give to other people, even just by being there. You can truly lift people up.

Have a great day, Men!

Jekyll

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