2017

2017-03-08Leave a comment

QIC: Snooki (VQ) & Witch Hunt
When: 3/4/2017
Pax: Snooki (QIC), Royale, Brickhouse, Bolt, Flea (FNG), Wild Thing, Nemo, Kenyan (Respect), Mainframe, Cha Ching, Da Vinci, Dark Helmet, Witch Hunt (QIC)
Posted In: The Deep

Nothing like great weather and great Pax for a VQ. This one was particularly exciting for me because Snooki and I both started our F3 journey at the Deep on the same day. So I was very excited to be able to be a part of his VQ.

7 Pax completed a 4-mile pre-run and joined the other 6 Pax in the parking to start the festivities. Snooki gave the disclaimer, along with a warning for Dark Helmet, “I’m gonna go hard on you.” So that happened. Then we were off.

We moseyed over to the track and circled up on the football field for the warmup, which included:

SSH x25
Imperial Walkers x15
Windmill x10
Merkins x10
Squats x10

The Thang

With us good and warm it was time to get started. We moseyed over to the far goal post for some Dora 1-2-3. Pax paired up and performed 100 Merkins, 200 Squats and 300 LBCs while their partner ran suicides stopping at the 10, 30 and 50 yard line. Snooki came out swinging for his VQ.

When finished Snooki, allowed a quick 10 count before moving onto the next thing. (The VQ-drenaline was strong)

We moseyed over to the track where Snooki had setup 4 cones stations along the track. The Pax were to complete 4 laps (1-mile) around the track stopping at each station and performing the exercise. Unfortunately I do not remember all the stations, however the list of horribles included:

Burpees
Flutter Kicks
Merkins
CDD
Kraken Burpees (Crowd Pleaser)

With all that done and almost 3 miles in the books, Snooki passed it over to YHC for the remaining 15 minutes. I gave a quick Switzer on Col. William Reeder Jr, a Vietnam POW, in order to allow the Pax to recover.

From there we moseyed to the goal post in the end zone for a CSPAN special, Cover and Move. I had the Pax pair up and move as a pair. With one partner down, the other partner would move a few steps ahead then get down, allowing the other partner to get up and move a few steps ahead and so on and so on. We did this across the whole football field.

For added fun and because we had some extra time, we rinsed and repeated back across the field. While YHC wanted to go for a third, we were out of time and had to return to COT.

T-Claps to Snooki on his VQ. Gave the Pax all they could handle. Also,great to see some new faces at the Deep. This AO continues to grow and with Pax leading like Snooki the future is bright.

Also, thanks to Bolt, Mainframe and Dark Helmet for making the trip to support Snooki.

Until next time, back to the hunt…

TClap |

Golden Corral Triple Digit 2 Miler

2017-03-07Leave a comment

QIC: Spider-Man
When: 03/07/2017
Pax: Aquaman, Dark Helmet, Decibel, Catfish, Falcon Crest
Posted In: Golden Corral

The weekly convergence at Golden Corral did not disappoint again this week. The craziness that we head lock each other into (GoRuck Tough, P200, and just generally getting stronger and better) is the catalyst for these weekly convergences. It is why 4 PAX went out at 4:40 to log an extra 3 miles before the “official F3” start only to find a lone Deacon logging some ruck miles after starting at 4:10! Golden Corral’s new normal is hosting PAX heading out for 5-6 mile runs, ruckers making mistakes like following Zima into a dark corner for some suggestions of ladders involving bear crawls and burpees (which he did TWICE), and then there is the boot camp where this all began for most of us.

Millions of PAX (33 to be exact) and they start to disperse. 6 remain for the bootcamp which just happens to be perfect for some of the spacing needs on cart corrals. YHC has been reading a book titled “Living with a Seal.” This book is the real life account of Jesse Itzler who hired a retired navy seal to move in with his family for a month and train him. He happened to pick David Goggins after watching him complete a 100 mile team relay race on his own. In the book we Jesse details out their daily workouts which generally include double digit mileages on the runs and growing triple digit numbers for everything else. High repetition and high intensity…..always. I decided to use this as the inspiration for today’s workout.

Warm up:

SSH X 30ish – who knows, PAX mumble chatter combined led to a lost count.
Merkins X11
Mountain Climbers X 15
Windmills X10

The Thang:

Mosey to the front of Harris Teeter for the start.

Run to the two cart corrals that are half the length of the parking lot
10 pull ups
Run to the end of the parking lot for 15 merkins
Run back to the front of the HT
15 Big Boy Situps

At about lap six, Aquaman found another gear and was gone. He finished the entire series half a lap ahead of the rest of the PAX.

We completed the series 15 times. Merkin form was starting to get a little ugly on the 9th lap so we made an adjustment and went to 10 hand release merkins.

The end result was 150 pull ups, 200 merkins, 225 big boy situps, that were completed while running 2 miles.

With only 7 minutes remaining the PAX made a quick mosey over to the side of HT and took a seat in the people’s chair against the O’Reilly Auto Center. While the PAX stayed seated each PAX would take turns bear crawling to the HT wall for 10 donkey kicks and then bear crawl back. We started with the two PAX on each end and worked our way in.

Mosey to the wall on the far side of the parking lot for 15 dips and then a duck walk to the second parking lot row. Mosey back for COT.

Announcements:

The Forging Ruck and Camping Trip to Mt. Mitchell – See Repeat Twitter for details.
Slowburn closed for ruck convergence on NAFO
April 1 – Brew Ruck
April 1 – Easter Party at Paradise. Deliver stuffed eggs to AOs on 3/18 for collection

Prayer Requests:

Dream House – upcoming surgery
Marriages both strong and struggling

Welcome to FNG FaceTime who started his journey as a Rucker!

Always a pleasure!

Spider-Man

TClap |

Ascending Stupidity (A Cautionary Rucker’s Tale)

2017-03-07

Posted In: Golden Corral

I really didn’t have a plan…And then I did. It was one of those weinkes you look at and go, “Huh! I wonder what that’s going to look like.” Turns out it looks awful. And I may have lost a few friends today. Spirits were high and mumblechatter was in full effect. 0515 came and we disassociated with the runners and bootcampers (#antiestablishment), rucked up and moseyed.

Mosey in formation to the Oil Change side of Harris Teeter

COP
25 SSH IC
10 Bombjacks OYO
25 SSH IC
10 Bombjacks OYO
10 Windmills IC
20 Squats IC

Line up on the HT Wall and face new auto parts store.

Ascending Burpees 1-7 w/ Bear Crawls (Ruck On)
Bear Crawl to Auto Store 1 Burpee
Bear Crawl to HT Wall 2 Burpees
Continue until you get to 7 Burpees

Mosey in Formation to Back of Harris Teeter and line up

Ascending Squats 1-11 w/ OH Carries
OH Carry about 30 yards 1 Squat (Ruck Front)
OH Carry about 30 yards 2 Squats
Continue until you get to 11 Squats

Mosey in formation to the other side of Harris Teeter for an #Omaha

Repeat Ascending Burpees 1-7 w/ Bear Crawls (Ruck On) – Crowd pleaser

Mosey in formation to the front of Fort Mill BBQ (New AO for 2ndF)

B.O.M.B.S.
10 Burpees
20 OH Presses
30 Merkins
40 Big Boy Situps
50 Squats until 0600 (about 1 minute)

COT

NMM
-This was a stupid workout but I had a lot of “fun”
-Tclaps to everyone for pushing through
-Thanks to Geronimo for reminding us that it’s only 45 minutes
-I need Ibuprofen and a nap
-Tclaps to FNG “FaceTime” who I heard went to the gym after 😐
-That’s all I got, I’m spent

Praise and Prayers
-Prayers for Dreamhouse’s (RH Pax) kidney surgery
-Pray for marriages
-Pray for families

Honor to lead!
Zima

TClap |

Coupon Ruck at NAFO

2017-03-07Leave a comment

QIC: Repeat
When: 03/02/17
Pax: WWL, Crab Cakes, Twister, Chedda, Router, trucker, deacon, Spiderman, Maximus, What Did, and Repeat (QIC)
Posted In: Uncategorized

Warm up

SSH X 25

Windmills X 15

Imperial walker X 15

Distribute bricks and clip sand bags together

Come together for seal team sit-ups X10

Fast mosey to bottom parking lot.

Bear crawl to first island parking lot. Lunge walk if you have a sand bag switch

Get the log up and hang 2 sandbags on the log

Carry the log to parking lot

while in a squat

While only 7 are on the log

If there are less than 7 guys on the log at one time you fail (one inch lower in the squat)

The others do

Count 10 each

Outside is ruck curls

Overhead press

Move log out of the parking lot and up a slight hill

Put the other two sandbags on the log

While only 8 are on the log

The others do

10 Squats with a ruck/sandbag out front

5 merkins

10 overhead presses

Take the log back

Otw way back you lose the 4 tallest guys

Drop the log (hear pax complain)

Back towards COT

At the edge of the parking lot bear crawls unless you have a sandbag

Great job guys, you carried around 1200 lbs

TClap |

5 at Armory for talk of Wisdom

2017-03-06Leave a comment

QIC: Assassin
When: 03/06/17
Pax: Assassin, Straight Up, Change Order, McGruff, Javaire
Posted In: The Armory

5 PAX met at Armory ready to tackle the week.

Warmup
10-Windmills
10-Imperial Walkers
10-Sumo Squats
Good Morning Stretch

Lap

Merkins
Carolina-dry docks

Mosey over to the low wall with bells for some pain circuits.

Circuit 1 (Lap between exercises)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2 (Lap between exercises)
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3 (Lap between exercises)
10 Figure 8’s
10 Round the world
10 Shoulder Press

Partner Up

Partner 1 runs large loop with Bell
Partner 2 runs opposite direction, meets him and takes bell
(This was fun)

Repeat

Then back to circuits

Circuit 1 (No laps!)
10 Dips with bell
10 Skull crushers
10 Lawnmower pulls each arm
Circuit 2
10 Curls each arm
20 K-Bell swings
10 Deadlifts
Circuit 3
10 Figure 8’s
10 Round the world
10 Shoulder Press

We circled up for a round of pass the duitchie that I stole from Tesh.

Spent a few minutes at COT on wisdom, and asked the PAX to name a person who was wise to them. All contributed and I urged the PAX to let that person know how much they mean to him by a phone call, lunch, whatever might be appropriate. I recently took my mentor to lunch. He’s 80 now, and I felt like I needed to let him know how much he meant to me.

We said prayers to those who are wise to us and have mentored us, thanking God for having put them in our lives.

_________

TClap |

Merkins, Run, Merkins, Run, Repeat

2017-03-06Leave a comment

QIC: Italian Job
When: 3/6/17
Pax: Davinci, Sir Topham Hat, Spoonman (FNG), Vinny, Dark Helmet, Cha Ching, CSPAN, Flea, Apache, Royale, The Prodigy, Witch Hunt, Bones, Wild Thing, Router, Crawdaddy (FNG), Cake Boss, Italian Job
Posted In: Quagmire

This morning 18 men converged on a little piece of land we call “Quagmire.” Conditions were fantastic – a cool 47 degrees and no precipitation. Disclaimer was disclaimed, FNGs were welcomed/warned, then we were off to start the week the way it is meant to be started. Here’s what we did…

The Thang

Mosey to the Fountain

25 SSH (IC)
25 MNC (IC)
20 IW (IC)
25 Dips
25 Derkins
25 Irkins
25 Calf Raises
L over R stretch
R over L stretch

Mosey to Target

Jack Merkins – 20 Derkins with feet on the ball (4 PAX per ball) and 15 Jump Squats
Shampoo with 15 Derkins and 10 Jump Jacks

Mosey to behind Target

People’s Chair with PAX rotating through Lunge Walks
20 People’s Chair (IC)
People’s Chair with PAX rotating through Merkins (5 each)
Shampoo back down the line

Mosey to Home Depot

Burpees – 25
Lunges – 25
Imperial Walkers – 25
Merkins – 25
Pullups – 25
Squats – 25

Ab Lab – Dealer’s Choice

10 American Hammers (IC) – Davinci
25 LBCs (IC) – Sir Topham Hat
Superman and Parachute x2

Mosey back to COT

NMM

Thank you Davinci for the invitation to lead. I was honored to be asked and thrilled to visit a new AO and PAX I don’t see nearly enough. Welcome FNGs – Crawdaddy and Spoonman. You guys fit right in. Good to see Vinny back out and Sir Topham take a break from his long distance runs. I feel honored that he negotiated with his M to be able to post today. The FIA struggle is real, brother. Awesome mumblechatter as always Dark Helmet. Helmet made sure to remind me that he did not enjoy the Q, which tells me it was perfect. Cha Ching, Wild Thing, and Witch Hunt didn’t even break a sweat today #Fit. Royale, thanks for leading by example by staying with the 6 #GoodMan. CSPAN, glad you’re growing that beard back out #WisdomInTheWhiskers. Flea, you should be proud of the work you put in today. You never quit and kept pushing all the way to the end. These are the things we must strive to do when life gets tough – bear down and keep going. Great job! The Prodigy, trabajo impresionante hoy, hermano. Excelente empuje – esfuerzo fuerte. Me alegro de tenerlo en los Estados Unidos. Gringos, look it up. Bones and Router, it was good to meet you guys. Always nice to meet brothers from another region. Apache, the Yin to my Yang, thanks for crossing the river with me. It’s always fun to see how other people react to the volume we bring from #TheRockRegion. Cake Boss, we all want to know – what do you feed those claves? I mean, I thought they were going to attack me on the extended People’s Chair.

In all seriousness, I’m proud to be a part of a group much larger than me. You men epitomize #HIM status by your willingness to be intentional about your fitness, fellowship, and faith. Others will see your efforts and know that you are different. You will be known by the fruit you bear. We are a special group of men because we step in when the world steps out. The challenge is to be the change you want to see in the world. A true #HIM lives 3^rd and puts God, his family, and his friends first. We are naturally selfish and it takes work to break the chains the world shackles to us. The great thing about this group is we are there to break the chains together. When we’re sinking deep into the abyss of sin, shame, and despair – our brothers are there to lift us up. Keep pushing the rock. Keep making a difference. One day the fruits of your labor will manifest into something magnificent and when it does, we will be right alongside you to celebrate together.

Excellent work today, men. Thank you for allowing me the opportunity to share the Gloom with you.

Aye!

Italian Job

TClap |

The Hive 2017.09

2017-03-061 Comment

QIC: Tesh
When: 03/03/17
Pax: Blackout, Peabody, Zima, Subprime, Cobra Kai, Prodigy, CSPAN, Digger, Assassin, Dark Helmet, Chedda, Tesh
Posted In: The Hive

Week 9 of 2017… How are you progressing?

This week was the result of Zima reading my sadclown backblast. We had 12 show up for a 0.0 workout. Mosey to the patio for some space that’s a bit more sit-up friendly.

Warmup

Hillbillies x20, Windmill x20, Slow Merkins x15

The Thang

Tight circle for some 99 kettles of beer. Pass it to the left x36… Pass it to the right x36. This was more of an exercise in hilarity than anything.

Next came lots of exercises (each down twice):

Plank row x10EA, bigboy situps x20, military press x10EA, Lat pulldown x20, Vert chest press and hold x5, tricep ext x20, LBC x20,

2 rounds of protractor with each man calling out a new angle.

COT

Prayers for the family of the student that was lost. This has to be one of life’s greatest tragedies. Prayers for Dipstick’s family. Prayers for all the unspoken struggles that don’t feel significant enough deal to bring up…

The mumble chatter at this AO is 2nd to none in my book.

TClap |

The Fort – Always a Classic and I Love to talk about it!

2017-03-05Leave a comment

QIC: Cake Boss
When: 3/4/17
Pax: CSPAN, Cooter, Corruption, The Prodigy, Longshanks, Jiffy, Geronimo, Bounce House, FNG Jeggings, Ginsu, Sugar Daddy, and some runners Pusher, Santini, Menthol, Backdraft, Flat Tire
Posted In: The Fort

Do you have something you love so much you can’t help but share it and talk about it? Some like cars, sports teams, vacations…etc….etc Whatever it is, it fills us with joy/happiness and when we talk about it, we could talk for days. As me and 11 other PAX made our way around The Fort. Oh and yes….we all love F3 and talk about it a ton!

The Thang:

Drill Bit Warm Up
1)SSHs-15
2)hillbilly walkers-15
3)squats-15
4)mountain climbers-15
5)Moroccan night club-15
6)broad jump backpedal-10

7) Plank with Hops

Playground Partners
1) pull-ups /lap
2) dips/lap
3) step ups/lap

4) Carolina Dry Docks

Hillside Rodeo
1) up 7 Bombjacks
2) down 1 derkin

Soccer field Fun
Crazy 8’s – Partner runs while Partner does exercise
1) flutters
2) Peter Parker
3) hello dollys
4) Parker Peters
5) Freddy Mercurys
6) Mak Tar Shi
7) American Hammer
8) big boy sit up

Escalator to Heaven
1) partner carry-2 lights
2) wheel barrow -2 lights
3) bear crawls- 2 lights

So the PAX and I had lots of fun discussing all this things we all love to talk about, “The” Carolina, Carolina Blue, Clemson Tigers, and our FNG Jeggings was first to mention God was most to him to talk about. YHC wrapped up with I love to talk about Jesus and all things that point to him. I use to “love me some me” and everything revolved around me, but once I got into relationship with the one who gave it all for me, I could not help but fall in love with what he did for me so I could live abundantly and talk about it as much as possible. He did all of it for you too!

Thanks Ginsu for the lead and The Fort is the motherland. Love that AO and all the history!

Peace!
Cake Boss

TClap |

Quagmire – Friends in Low Places….scratch that….With Perks and Access!

2017-03-05Leave a comment

QIC: Cake Boss
When: 02/27/17
Pax: Cha Ching, Da Vinci, NASA, Bones, Bonsai, Cake Boss
Posted In: Quagmire

It was a cool summer morning in February…..ok this weather is nuts…..I’d like a little bit of winter to at lease kill off the bugs and snakes!!

Anyway 5 PAX and YHC came and started out Monday off right!

I asked guys about friends with perks like passes behind the scenes or access to exclusive places. I told story about a friend that got us passes to Daytona 500 and I was able to walk among the pits, drivers and all the action the whole race. Was cool experience. Sense of freedom and privileged. More to come one that….

The Thang:

Mosey around parking lot for COT:

SSHs
Squats
Imperial Walkers
Etc
Etc
Line up at top of lot
- High Knees
- Butt Kickers
- Karaoke right
- Karaoke Left
- Shuffle Right
- Shuffle left
- Mosey Jog down and back

Mosey to fountain

4 corners – Partner up for cumulative 50 each exercise while other takes lap

Merkins
Wide Arms
Diamonds
Derkins

Mosey to Books A Million/Old Navy area

Partner up for cumulative 50 each exercise while other takes lap

Squats
Calf Raises
Lunges
Monkey Humpers

Mosey to Bank/Gas Stations spot

Partner up for cumulative 50 each exercise while other Bear Crawls up hill and back

Carolina Dry Docks
Mak Tar Shis
Overhead Claps
Shoulder Presses

Mosey along Sidewalk to Corner of Tryon/160 in the grass

Flutters
Leg Raises
LBCs
Freddy Mercurys

Head to COT….Mosey to Chickfila

Great morning of fitness, fellowship and I added some faith. As all the men shared stories on different events and experiences they had as friends that have “hooked” them up, I think NASA mentioned the best one… of friend setting him up with his wife. That is pretty strong. I did mention my best friend is Jesus, who has given me access to my heavenly father and because of him I have hope, freedom from eternal death and access to all I can imagine now and after.

Thanks Da Vinci for the Q and look forward to being back real soon!

Cake Boss

TClap |

Theme of the Day – Merkins and Wisdom

2017-03-05Leave a comment

QIC: Italian Job
When: 3/5/17
Pax: Curry, Travolta, Izerman, King Hawk, OBJ, Chihuahua, Chef, Cheddah, Pistol, Anchor Bar, Reborn, Padeye, Rock ‘Em Sock ‘Em (FNG), Burgundy, Italian Job
Posted In: Guidance

What a great day to spend time with the young men at the CAH! Conditions were stellar with bountiful sunshine and a perfect 55 degrees. 15 total, including 6 super strong youth, spoke about wisdom and passing the tests in life with an open book. Here’s what we did.

The Thang

20 Side Straddle Hops (IC)
15 Imperial Walkers
15 Low Slow Squats
15 Merkins at the request and led by King Hawk
20 Moroccan Night Clubs (crowd pleaser)
10 Windmills

Mosey to the field behind the CAH

Run from one side to the other. Repeat
Nur from one side to the other.
High Knees from one side to the other. Repeat.
Butt Kickers from one side to the other. Repeat.
Karaoke from one side to the other. Repeat.
Shuffle from one side to the other. Repeat.
Bear Crawl from one side to the other. Repeat.
Crab Walk from one side to the other. Repeat.
Long run around the track. 2 laps.
Circle up for The Ring of Fire – plank and pushups from 1 to 5.
Stretches (L over R, R over L, Middle)
15 Dips, Derkins, and Irkins on the bleachers
Shampoo the DDI above
Head, Shoulders, Knees and Toes from Plank position (listen for the call then tap the body part called out)

Discuss Wisdom

Long Mosey to the fields above the CAH for some racing

Pair up with someone your same speed
Line up across the field from them
On the count of three, race across the field. The winner calls the exercise for the other team. The winner encouraged the other team while they did the following exercises:
- Merkins
- LBCs
- Diamond Merkins
- Burpees
- SSHs
- And others I can’t seem to remember…

Mosey back to the COT

NMM

I cannot tell you how proud I am of these young men for the efforts they put into the workout. Travolta and Curry are SUPER FAST and never seem to run out of gas. Izerman and OBJ pushed hard today and were very strong on the pushups. King Hawk met every workout with an “aw man,” but seemed to enjoy it when he accomplished the exercise. Most impressive today was Chihuahua who tried harder than anyone and quit on nothing. We could all learn a lot from his efforts. Welcome FNG – Rock ‘Em Sock ‘Em. Pretty cool name for a guy that loves his socks. Great name suggestion by Travolta.

As a reminder, knowledge comes from learning, wisdom comes from living. Wisdom is often learned from experiences where things didn’t turn out the way we expected. We are tested daily and are rarely prepared for the challenge. Sometimes we are able to take the test with resources to help us succeed. We see those times as having an open book to refer to during the test. Our book is the Bible and in it are all the answers we need. But the only way we can be prepared is to study the book for the answers to the challenges ahead. Pray, study, read, share, and grow. That is the recipe for wisdom.

Aye!

Italian Job

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