Ruck Tabata

2017-01-16Leave a comment

QIC: Lil E
When: 01/13/17
Pax: Witch Hunt, Royale, Bourne, Router, Lil E
Posted In: The Swamp

On a unseasonably warm morning 4 men strapped on their rucks with YHC and got a bit stronger today.

The Thang

We rucked on over to the All American Burger company parking lot where we would spend the duration of our workout. It was maybe 100 yards. We didn’t cover much ground today.

Warm Ups

SSH, Windmills, Imperial Walkers,

The main event was a 8 exercise tabata. Each exercise we would do 8 reps. 20 seconds AMRAP and 10 seconds rest. Simple, but effective workout.

These were the exercises, all done with rucks:

Squats, Ruck Swings, Flutters, Merkins, Lunges, Sit ups, Overhead press with ruck, Man-makers

After this we moseyed back to COT and jumped in with the boot campers to finish up some mary with them.

Moleskin

This is an easy workout to plan, but man is it a TBQ. We were all feeling it at the end. I think during the workout the merkins hit the hardest. After the first 2 sets my arms were shot. I flipped the order of the sit ups and the overhead press because my arms were still recovering from merkins and I think we all needed an extra set to recover.

The group lucked out and we skipped a rep of the manmakers at the start of that set because I called burpees, but executed a manmaker. There’s a difference…you didn’t think the Q would know how to do his own exercises. You’re welcome for the break. T-claps to Router as this was his first post in 4 months after a back injury and it wasn’t an easy one to slip back into. Dude hung tough though. Good work by all – everyone really pushed themselves.

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“No Quarter” at Poopdeck

2017-01-131 Comment

QIC: Bart
When: 01/12/17
Pax: Snooki, Austin Powers, Royale, Dark Helmet, Andretti, Witchhunt, DaVinci
Posted In: Uncategorized

After joyfully accepting my voluntelling(voluntold? IDK) For Poopdeck Q, I panicked that I had never even seen the place, had to ask where it was. No idea of layout or anything, so I show up at 5:05 to WING IT! 7 Pax ignored good judgement and joined. Mosey into the dark gloom and I hear chatter that were headed straight for the lake. Hmm, should I throw in a quick swim across the channel and back? Nah, next time(no really, next time). Circle up for the usual warm ups. Mosey back to the store fronts where there are columns reminiscent of the red balls. First exercise is bear crawl 2 columns then 5 merkins. Repeat the length of the shopping center. Turn around and lunge walk 2 columns then 5 squats, repeat. Sprint back to the other end where we wall sit. Squats while you wait your turn for walking BTTW. Back to the columns. LT. Danger length of the center and sprint back for the wall sit and BTTW. Some quick ladders of dips and derkins before an ultra fast ab lab before COT! Good job PAX! That was not as moderate as I would have preferred!

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Let’s help a local Tega Cay family in need

2017-01-132 Comments

QIC: ChaChing
Pax: Calling all PAX
Posted In: Uncategorized

As some of you may know, there was a local family that lost everything in a house fire this past week off off of Windward Drive (in Tega Cay). I’ve been in contact w/ the Tri-County Neighbors Helping Neighbors Organization and she gave me some feedback on clothing needs (specific sizes), but at the end of the day, they lost everything. No clothing, furniture, kitchenware, towels, bedding, you get the point. I work at the Belk Corporate office and have been able to get them a decent amount so far which I delivered this morning (some clothes, towels, blankets, bedding, kitchen pots/pans, silverware, plates, bowls, etc) but thinking we can come together and make a bigger difference.

The family of 5 includes a 3 year old girl, a 5 year old boy, a 20 year male (college student), a 33 year old female (mother of the two little ones) and the mother of the 20 and 33 year old (she’s retired, on disability and her daughter, son and the grand kids all live with her at the house that burned down). What I’d ask from you guys to consider doing are as follows:

#1 need – Monetary donations (probably most important given that they are living in a hotel at the moment but will be set up in a rental soon – at that point in time they will be paying on both a mortgage and the monthly rent for 6 months while their home is re-built w/ insurance proceeds). Donations can be made at the Yadkin Bank on Gold Hill (an account was set up in the name of the family – family name is Schmehl) or on the Tri-County Neighbors Helping Neighbors (TCNHN) website (pretty archaic, but I promise it’s legit: http://tcnhn.org/donations-documentation/ there’s a link for donations via paypal, mention the family name in donation – it is tax deductible given their non-profit status). Diane from TCNHN said they manage all funds for the families to ensure all expenditures are made for items of need.
Ask your little ones (boy or girl) if they could spare one toy at the house. Olaf graciously offered to collect at the Joe Davis run tomorrow if you can bring one, otherwise bring to the site Q’s (sorry it’s short notice site Q’s) and I’ll scoop up next week (3 yr old loves Minnie Mouse and is a girly girl; 5 year old loves Ninja Turtles and Pokemon)
Clothing – Like I said above, I’m pulling this together at Belk and I know there are a few other collections taking place for clothing around the area. If you do happen to have little girls (size 3-4, shoe size 9.5) or boys (size 6, shoe size 13) clothes, feel free to bring as well.

One other thing – I also offered up some muscle towards the end of the month to help TCNHN move furniture from a donor who is downsizing their home to this family. She said she’d need a few hands to help so hoping a few of us can volunteer a couple hours on the weekend or after work a couple weeks from now. More to come there once I get details.

Think that’s it men – tactically, if you feel like giving money, see above. If your children could spare a toy or two, bring to the run tomorrow (Olaf will grab) or to your workouts next week and lastly if you have any spare clothes, follow the same orders as the toys. I’ll go around and collect everything and get it TCNHN so that they can get what they can to the family now. Appreciate you guys.

ChaChing

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Alligator Arms

2017-01-131 Comment

QIC: Chicken Wing
When: 01/13/2017
Pax: Kielbasa, MP, Harry Carey, Geronimo, Chicken Wing
Posted In: Varsity

After a restless night of sleep thinking YHC would sleep through the Q, I kept telling myself to trust my alarm, but it did not work! 🙁 May be the wienke was born through the restlessness or the prior evening while on a ruck, it seemed to be a decent plan going in, but may have quickly become a fight with “Tyson” in the first round.

5 of the faithful gathered, stretched a bit, and we did a collective disclaimer. The clock struck 5:15 and bells where ringing somewhere.

Warm Up
Dynamic stretching and running in a snaking fashion through the parking lot. Circled up at a very nice street light and did some COP.

Squats x 15 IC
Seal Jacks (Charleston style) x 20 IC
Seak Jacks (Landlubber style) x 15 IC

Mosied to the pull up bars, PAX grabbed two blocks, YHC grabbed a phone and a speaker and we where ready for the HIIT.

The Thang

4 rounds, 45s on, 15s rest, 7 stations. Sounds simple. You should try it.

Exercises –
1 – Pullups
2 – Burpees
3 – Block Overhead Press
4 – CDDs
5 – Block Swing
6 – Merkins
7 – People’s Chair

Time could not come soon enough. When the bell rung, STP was still playing and the blocks were tucked back into their resting spot and we mosied to COP.

Had 3 minutes for Xs & Os and In and Outs.

COT

Prayers to the PAX, Skate or Die for getting over the sniffles.

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The Hawk (Ruck) Workout

2017-01-13Leave a comment

QIC: Zima
When: 01/13/17
Pax: Zima (YHC), Deacon, Repeat, Big Toe (FNG), Spitz (R), Lugnut (R), Twister (R), What Did, TPS
Posted In: Slow Burn

Thank you Cobra Kai! Thank you for introducing me to the “Hawk Workout”. This is probably one of my favorite ruck workouts. It combines two of my favorite things. Running and Pain. And a Ruck. So three of my favorite things. Heads up from What Did that there would be an FNG but that he’s ex-Military, so he’d be good to go! Large crowd at Slowburn this morning and I was busy counting backpacks. Looks like we had 9 ruckers this morning. While the bootcamp would be moderate, the rucking was not. I give you, the Hawk Workout (named after AJ Hawk)

Mosey from Chick fil-A to the side of Baxter’s Bunch (man my kids miss that place). Warm up with a few SSH and Windmills, and then…

The Hawk Workout
Run 1 Mile (w/o ruck, two wide laps around Lowes)
Put Ruck On (Everything done with the ruck moving forward)
15 Burpees
50 Lunges (25 each leg)
25 Squats (Ruck Back)
30 GTOs (Ground to Overhead w/ Ruck)
25 Merkins
25 Squats (Ruck Front)
15 Burpees
Take Ruck Off
Run 1 Mile

This is an awesome workout and even though there were varying degrees of fitness, I requested that we do everything as a team. Because that’s what you do when you’re rucking. We moseyed to the street, cut left up to BP and then a quick left back to COT. We had 2 minutes left so we finished with 15 more ruck burpees while the bootcampers came rolling in.

NMM
-Again, thanks to Cobra Kai for introducing me to this workout
-Tclaps to Repeat for carrying 30# when he’s only required to carry #20 (#petite)
-Big Toe’s military training was showing on how well he knocked out the merkins #perfectform
-One Third the group was #respect Always honored to lead Spitz, Lugnut and Twister
-Deacon, take that laminated workout and distribute to the PAX
-TPS, way to take initiative and rig your own rucksack
-What Did brings an FNG to a ruck workout. That is all!

Check Barry Manilow’s BB for today’s Praise, Prayers and Announcements! Honestly, I was a little light-headed and spent! And thanks to Trucker for the opportunity!

Aye!
Zima

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Keep it Simple at Laces In

2017-01-13Leave a comment

QIC: Zima
When: 01/12/17
Pax: Hee-Haw (Respect), Bob the Builder, Atticus, Flat Tire, Lil E, Java, Zima (YHC)
Posted In: Laces In

I’ve been looking forward to Qing Laces In for quite some time. Thank you to Lil E for the opportunity. For days I had been wondering what to throw at the PAX. Bear Crawls? Partner Carries? A series of complex moves that would require precious workout minutes to demonstrate? And then I caught myself. Quit trying to one-up yourself! Quit trying to over-engineer something that shouldn’t be that hard to do. So I decided to get back to basics. Run, Merkins, Squats, etc. Guess what, a simple workout can kick your a$$. So that’s what we did.

THANG
Mosey to Parking Lot Circle

COP (All In Cadence)

○ SSH X25
○ Windmills X15
○ Mountain Climbers X25 HOLD
○ CDD X15 HOLD
○ Merkins X10 HOLD
○ Diamonds X5
○ SSH X25

Run a Lap of WEP and back to the Circle (Exercises Still In Cadence)

○ Merkins X15
○ Squats X25
○ LBCs X35
○ Rinse & Repeat

Run up the hill to the stop sign and back to the Circle

○ Wide Arm Merkin X15
○ Monkey Humpers X25
○ Flutter Kicks X35
○ Rinse & Repeat

Run up the hill to the stop sign and back to the Circle

○ Burpees X15 OYO
○ Mountain Climbers X25
○ SSH X35
○ Rinse & Repeat

Run up the hill to the stop sign and back to the Circle for COT

NMM
-Great work by all this morning
-#Cobains to Flat Tire for the 5 extra counts, everytime
-Thanks again to Lil E for the opportunity. Keep me in the rotation.
-It felt great to do a bootcamp without a ruck on my back
-Seemed like Java was out front the whole time. Solid work!

Announcements
-Yeti 02/18/17 (Signup now, there is something for everyone)
-Joe Davis Run this Saturday
-Empathy Discussions next Saturday at 0600 Eternal Church

Praise and Prayers
-Prayers for Java’s M who is pregnant and not feeling well recently
-Praise for Java’s M’s sickness leaving almost immediately after praying to SkyQ
-Prayers for families as illness is making the rounds
-Praise for YHC 2.0 doing much better Kindergarten

BOM

Honor to Serve
Zima

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Pantheon – Someone has to pay…..with a little Extra Work!

2017-01-12Leave a comment

QIC: Cake Boss
When: 01/11/17
Pax: Dark Helmet, White Lightning, Freebird, Bonsai, Cha-Ching, Deer Hunter, Fish Stix, Frat Boy, Sputnik, Bob the Builder, On the Rocks, Crash
Posted In: Pantheon

I had looked at my calendar and noticed I only had 2 Q’s for the month of January and Pantheon was on the list. With that, I said it has to be good and someone had to pay!!

13 PAX joined in after some pre-runs and probably other types of runs that we won’t discuss, but they came to pay respects and I was humbled and honored to lead this fine crew. My appreciation to Fish Stix for the lead and once 0515 hit we were off to the gloom.

Pleasantries were given and disclaimer…..I think.

Mosey around school to back playground and then to Basketball Court

· COP

· Imperial Walkers

· Merkins

· Squats

· Peter Parkers

· Hillbilly Walkers

· Parker Peters

YHC talk to the PAX while air was being sought after and I mentioned how I saw a deer on the way to the AO and the deer ran the opposite way. I found it interesting that animals know when danger is near and we are all hard wired to know right from wrong as well, yet deer get hit by cars and we also slip and make mistakes and bad choices….sometimes over and over again…..WHY? Constant friction of know the right thing but doing the wrong and feeling like we got run over by a truck after. More to come…..

Line Up at Bball Court baseline – count off 1’s and 2’s

· Suicides

· Squats

· Suicides

· Wall Sits with Shoulder Presses

· Suicides

· B2W

· Suicides

· Carolina Dry Docks

So we make bad choices but they don’t have to define us. I know that F3 is good because it has made me better. When asking the PAX, they agree they have gotten better because of F3. In fitness, fellowship (friends) and faith I have gotten better and because of this I have made less bad choices. I have PAX that tell me to get better and hold me accountable without judging and tell me its ok to work hard, do the best you can and put in the extra work needed to make that difference. I mentioned…..think of the men that don’t have F3. Now it makes sense on why some people just keep making bad choices, like happy hour versus going home to family or its ok to spend money on yourself….you deserve it versus its not about me as “I am 3rd”. Starting to see how we get better??

Mosey to Swing Sets – Partner Up flap jack in-between exercises

· Partner 1 takes lap

· Partner 2 begins 60 Pull Ups

· Partner 1 takes lap

· Partner 2 begins 60 Swing Crunches

· Partner 1 takes lap

· Partner 2 begins 60 Dips

· Partner 1 takes lap

· Partner 2 begins 60 Merkins

Mosey to side of school Playground with Wall sit stop along the way

· Partner 1 – 15 Swing Crunches

· Partner 2 – 15 Derkins

· Flapjack

Single file jog to front of school

We get better by sharpening each other and we should look to sharpen others. When things are tough and we feel “unhappy” we put in the extra work and get it done. At Home, at work in life things are tough and by being surrounded by HIMs, we make it and get better. We do the extra work happily and push our brothers as well.

· Full sprint to Shovel Flag

Sky Q put the extra work in for us….by sending his one and only son in our place. Called the great exchange. Him for us……so I do all I can to honor what he has done for me. Aye!!

Joe Davis Run…..be there
Yetti….sign up ASAP
Prayers and Praises – we have a good Sky Q!!

Humbled and Honored to lead

Cake Boss

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Joe Davis Run Prep

2017-01-12Leave a comment

QIC: Senator Tressel
When: 01/12/17
Pax: Rock Thrill, Corruption, Deacon
Posted In: Laces Out

Last week at LO, we ran the Joe Davis course in preparation for the race on Jan 7. The race was postponed until this Saturday due to the weather so we had another week to prep for it. So, four men came out this morning to get loosened up and ready for the big race. Here is what we did:

The Thang:

Starting from the FM football field parking lot, head out to Munn road and run around the Kingsley loop at a nice easy pace. Run back to the track.

At the track, stretch out for about 5 minutes and take a warm up lap on the track.

Run an 800 , walk a lap

Run a 400 , walk a lap. Rinse and repeat

Run a 200, walk a 1/2 lap Rinse and repeat

Leave the track and do a cool down run around the school campus.

COT

This was my VQ at the new, revamped Laces Out. The high school track at FM is great. It’s got a nice texture and a little spring to it. Speedwork a little more palatable on a track like this one. When I was in school…back in the day…..we ran on cinders. #old. With the race just a couple days away, I wanted to keep it pretty relaxed and mix in just a little speedwork to get our legs ready to run fast on Saturday. We took generous walking breaks and didn’t do anything too strenuous. My GPS had us at 5.4 miles which was longer than I thought (or planned) to go today, but there was about a mile of walking included in that.

The weather was perfect for running, and the relaxed pace, walking breaks, and quiet surroundings gave the four of us a good chance to catch up. It’s mornings like this that keep me motivated to get up at the crack of dawn and I suspect the three other men feel the same way.

Announcements/Prayers/Praises

Ready your newsletter! Someone works hard on that every week.

Prayers for loved ones fighting cancer, and family members with anxiety and anger.

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Stationary Rodeo at the Ranch

2017-01-12Leave a comment

QIC: Chicken Hawk
When: 1/12/2017
Pax: McCrackin, Peabody, Mainframe, Sugar Bug, McGyver
Posted In: The Ranch

6 Men posted on the best morning of the week at the ranch and I know I’m better because of it and I hope the other 5 men are a little bit better too.

The Message:

Empathy- we don’t often chose the things, the experiences and the people that God puts In our life. But we do chose how we engage and respond to the experience and how we open our heart to the struggles with what God has put in our life.

Call to action: what has god put in your life that he is calling you to enter into? How are you responding?

Cop – Various and sundry amounts of pain

Stationary Indian run with line in plank that leap frog each other with Pax doing 1 merkin as Pax jumps over. x3

Stationary Indian run with Pax weaving between Pax while Pax does jump squat as Pax passes x3

Stationary Indian run burpee broad jump while Pax is doing calf raises x3

Pain stations

Plate push – group 1 pushing plate to group 2 through full rotation and vice Versa. Pax doing sumo squats while others pushing plate. Rinse and repeat until quads are on FIRE!

Burpee ball – group 1 vs 2 first to make the shot from the cone. Group that doesn’t get Ball in first does a burpee. Pax is doing mountain climbers, squats and bomb jacks. 3 rounds moving the shot back each time. First group to 5 wins

Wall sit plate pass – each group lines up in the wall and passes the plate to the next guy over then under

Picnic tables 20/10 – step ups, derkins, dips

Mary

As always it was an honor to lead! AYE!

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Dirty Dirty

2017-01-12Leave a comment

QIC: Jekyll
When: 1/5/2017
Pax: Anchorman, Bassomatic, Gridlock, Gopher, Zimmern, Rocky Top, Jekyll + 5 more- sorry men my phone had recording issues. Sound off and I'll add you.
Posted In: Footloose

The morn was ripe with crisp air, and no preacher in sight outlawing our loose feet.

Clock struck 0515 and 2 of our 11 #faithful took off for an extended YOG leaving 10 men at my disposal. Beginning our mosey, #goodol’rockytop came in on two wheels ala Knight Rider. We circle the parking lot and picked up a brother and now we were ten. To the back parking lot of the Baptist Church which would serve as our painning ground.

Warmorama included squats, merkins, squats, merkins, SSH, and some night clubs.

The Thang

Dirty McDeuce: 3 exercies, 12 reps, 4 rounds. Ideally you are working upper, middle and lower. Then take a lap

R1: Merkin, LBC, Squat
R2: CDD, Flutter, Lunge
R3: DiveBomber Merkin, Hello Dolly, Jump Squat
R4: Diamond Merkin, Freddie Mercury, Bombjacks

Bearcrawl, Crabwalk, Merkin sequence

Six Minutes of Mary: LBC, Flutter, Heels to Heaven, Grave Digger

COT

Naked Man Moleskin

Thanks Anchorman for the invite to Q at the newest Moderate workout. Took the opportunity to go classic route. Simple is gooooood. The faithful were a bunch of hard chargers. During COT YHC discussed book I am reading with my Whetstone Partner- The Road to Character. Discussed theme of Adam I vs Adam II; Resume virtues vs Eulogy virtues. Our struggle as people to have our outward projection be in harmony with our inner souls.

“The resume virtues are the ones you list on your resume, the skills that you bring to the hob market and that contribute to your external success.The eulogy virtues are deeper. They’re the virtues that get talked about at your funeral, the ones that exist at the core of your being- wheter you are kind, brave, honest or faithful; what kind of relationships are formed.”

“Adam I is career oriented, ambitious side of our nature…Adam I wants to build, create, produce, and discover things. He wants to have high status and win victories. Adam II is the internal Adam. Adam II wants to embody certain moral qualities. Adam II wants to have a serene inner character, a quiet sense of right and wrong- not only to do good, but to be good.”

“We are forever caught in self-confrontation. We are called to fill both personae, and must master the art of living forever within the tension between these two natures.”

“To Nurture your Adam I career, it makes sense to cultivate your strengths. To nurture your Adam II moral core, it is necessary to confront your weaknesses.”

AYE!

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