Golden Corral – RUCK HEAVY

2 Comments

It was an awesome morning and 19 PAX showed up to put some work in.  11 of us went to get our RUCK on.  Maximus had reached out and asked if I would be interested in a Co-Q with him as I’ve been freeloading for long enough.  I was pumped for the opportunity and gladly accepted.

WOD:

Grab a couple sandbags and ruck to our Warm-Up

Partner up and play a little catch me if you can… 5 Merkins

Shoulder Press

Upright Row

Curl

Tricep Extensions

Calf raises

Mary – Dead CockRoach, LBC, Flutter Kick

Then he passed the torch….

Indian run with merkins for two rotations through until we got back to the coupons (Ruck On for the rest of the WOD)

Picked up coupons and mosey to a nice gravel hill I found.  Two Groups, first group does squats while group 2 bear crawls up the hill . When six returns we switch.

5 burpees – OYO

Just for fun bear crawl up the gravel hill, then sprint to a marked destination

The PAX where in for a surprise, I drove up early that morning and dropped coupons for their enjoyment.

3 foot cement filled pipe – 7 foot cement filled pipe – 2 Sandbags – 5 gallon bucket filled with 4.5 gallons of water (the worst) – 30lb ammo can – (Add in the three previous sandbags we had that makes 10 coupons) – 11th Pax lost strap privlages.

Make our way to our next destination, while Rucking Heavy

Line up and grab some wall, Rucks on Laps, last guy passes his ruck down the line and sprints to catch it, then grabs some wall until the last guy gets his ruck back. (Gave us a chance to see who Rucks Heavy, and who carries a few barbie dolls)

Leave coupons mosey to a step up wall.

Partner 1 – 10 burpees while Partner 2 does step ups – switch and repeat

2 Double time laps around the oil change and back to repeat the wall rotation and pass.

Grab the coupons and make our way to my truck, we then caught the BC and did some Mary.

P & P

Mastodon, CAH, F3 Dads

Prayers:

Sick kids, Sen. Tressel family, Deacons wife (pregnant)

 

Was happy to lead and know I have a ton to work on but had a great time and can’t wait until the next time.  I mentioned during the WOD that typically the hardest part of a GoRuck event is carrying odd shaped coupons.  We get comfortable with our sand bags and logs.  So from now on if I Q expect some odd shaped coupons coming with.

Until next time, keep it on two wheels, RAD!

TClap |
10

Two years and counting

1 Comment

Two years ago, Jekyll invited me to WEP for my first workout.  I thought I was in pretty good shape, but little did I know what was in store for me.   I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast.  Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering.  Since this first day, F3 has greatly impacted my life both  physically and mentally.

Quagmire  workout – 7/17

After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:

Butt Kickers

Knees to Chest

Lunges

Soccer stretches

Next, we took a short jog to COP for warm-ups:

SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold

Next, we partnered up for a game of catch me if you can.  Partner 1 ran around the parking lot while partner 2 jogged around the same  route.  Once Partner 1 caught up with Partner 2, they each did 5 burpees.  Rinse and repeat.

Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.

We finished up the final 15 minutes with some cadence strength training.

First round:  Bearcrawl/Merkin  10/5

Second round:  Lunge/Squat  10/5

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Forth round:  Crabwalk/LBC: 10/10

Jailbreak to COT

Announcements:

Children’s Attention Home – Friday 7pm

F3 Dads – 10am at WEP

Read Newsletter

 

Prayers/ Praises:

Tater – Healing (eye)

Jekyll – Quality time with his 2.0s

Royale – Daughter’s B-day

Witch Hunt – Son starts baseball camp

 

 

 

 

 

TClap |
8

Cones and Bball G-Fit

Leave a comment

First off- Cobains on the late delivery.  I had good intentions and then the new site switch- but alas!

11 PAX comprised of 3 adults and a terrific 8 kids (6 of which are from Paradise) attended this morning.  All of the kids got F3 shirts and i could see the change in them as they tanglibly became part of something.

For warmups- we did traditional exerices but ran end line to end line in between.  Next up, 5 cones were set out on the ball court- 1 in each corner and 1 in the center.  Pax had to complete an exercise, run to the middle, exerise, run out to new cone.  Next I found one of our water bottles following our water break.  I had each kid toss the bottle however far they wanted, we all run to it and he calls out an exercise.  Giving them ownership in this really keeps them engaged.  Q’s- get them involved.  They want to help, they want to be “the guy”.  We then split off into teams and played 3 on 3.  Newsflash- I didnt start in HS and have carried those poor skills into adulthood.

We had a great discussion on character and that #charactercounts.  The boys responded well.  I encourage any and all PAX to participate in G-fit.  You do not need to be on Q.  The more times the community sees your face the better!  T-Claps to Chickenhawk, Deacon and Bolt for their leadership and passion here.

 

TClap |
3

Post Birthday Beatdown at The Deep – 7/15/2017

Leave a comment

Was very excited when I found out that Longshanks and I were Qing the Deep.  A fellow burpee fan myself I figured this would be a heck of beatdown. When discussing the plans with Longshanks, we thought that 60 minutes of AMRAP burpees would get us removed from the Q schedule for good so we decided against it. Instead YHC would take the first half and Longshanks would take the 2nd half.

When 5:15 hit we had 9 Pax receive the disclaimer and we were ready to go.  We took a long mosey to the front of the elemterary school across the street for the warmup which included:

  • Weed Pullers x10
  • SSH x10
  • Wind Mills x10
  • SSH x10
  • Morracaan Nightclubs x20
  • SSH x10
  • Merkins x10
  • Down Dog/Honeymooner
  • SSH x10

Now that the Pax were good and warm we moseyed to the side of the school for The Thang.  But first we hear someone coming running up and it is none other that OLAF, your huggable friendly snowman. Unbeknownst to the Pax, this snowman was carrying poppers in this pocket that he would torture the Qs with for the duration of the workout.

The Thang

We would perform one exercise for 45 seconds then run down the hill to a bucket filled with pieces of paper. We would return to the top of the hill with one piece of paper and perform the excercise (*WINK* it was all burpees). Then we would repeat with different excercies until time was called.

The 45 second exercises were:

  • Squat back lunges
  • Crunchy Frogs (Longshanks maybe did one)
  • CCDs
  • Shuffle, Shuffle Lunge
  • Flutter Kicks
  • Jumping Lunges

The Burpees selected were:

  • Kraken Burpees x5
  • Switch Jump Burpees x10
  • Squat Hold Burpees x10
  • Burpees with Peter Parker x10
  • Burpees with SSH (x4) x10
  • Hand Release Burpees x10

Time was up so I handed it over to Longshanks.

We moseyed back to the middle school and paired up for some good ole Dora Blimps.

While your partner runs you perform the following:

  • Burpees x50
  • Lunges x100
  • Imperial Walkers x100
  • Merkins x100
  • Plank Jacks x100
  • Squats x100

With a little time remaining, Longshanks introduced us to 2 rounds of People’s Donkey Balls. This was People Chair followed by 10 Donkey Kicks followed by Balls to the Wall. I will be using this in my next Q.  Then we completed LBC (x15) and Rosalitas (x15).

With only minutes left, we slow moseyed to the end of the school and turned around and gave it all we had back to COT.

This was a great workout and a pleasure to Q with Longshanks. Cant wait to do it again, however the Pax may disagree.

Announcements
Mastadon
3rd F Convergence

Prayers
Tater’s Eye surgery
Royale’s daughter turning 7
Travel mercies for families

Until next time, back to the hunt…

 

TClap |
3

Coliseum Shift Change

Leave a comment

18 Gladiators showed up to the #sweathole known as The Colloseum.  It had been rumored there would be changing of the guard.  Most folks were in the dark on who the new Q would be until we started.  Seacrest had the Q and in fairness, I should have let him have it, but chomping at the bit, I was ready to hit it hard and so were 17 of the toughest.

The  Thang:

  • Pearls on a String: mosey following the Q to random parts unknown.  Exercises spread across 3 pearls were SSH, IW, Merkins, Squats, and a decending amount of OYO Burpees
  • Triple Nickel: At the bottom of the hill: 5 squats, Top of the Hill: 5 squats.  Run circuit 5 times.
  • Fishsticks espezial: An awful exercise within an equally awful exercise.  Here we counted to 10 cadence on Ex1 and then to 5 on Ex2.  Rinse/repeat until the distance is covered.  #AskFishsticks  Favorite Choice here, men
    • Bearcrawl/Merkin.  After every ten bearcrawl movements, 5 merkins
    • Lunge/Squat: See Above
    • Backward Bearcrawl/CDD: See Above
    • Crabwalk/LBC: 10 LBCs here.
  • 6MOM: Flutter, Freddie, Rosy, Dolly, H2H, Superman
  • 10 burpee OYO

Naked Man Moleskin-

YHC kept pace with some rabbits today.  First time in a while not being mid PAX.  I credit #Q-drenaline.  DH, Seacrest, Tesh, and Nomad I think won the Royalty Race #King.  I comment on Tesh’s 6 pack , Guns and V-Shape everytime I see him.  Its uncomfortable.   Cornerstone lights my fire at every workout I attend with him.  His #wasnow story is darn good and his humilty is grounding. #FightEmmaFight.

Taking over this Ark of Roman fortitude and strength has me invigorated.  I looking forward to this being my regular Tuesday post and keeping the tradition going of tough #smokefests.  Going to keep the Qlist fluid with an array of leaders.  Make sure you have attended Q school and are fluent in dishing out pain.  A reminder that PAX will follow the Q until they have reason not to.  Unsafe doesnt fortify toughness.  Q’s for Colloseum (and all AOs) need to be prepared to engage #kings and #rabbits as well as mid Pax and #6fortheday Pax.  Using 10 counts, plankoramas or having #kings and #rabbits do extra reps at end are good techniques then move forward to the next as a group.  #shieldlock No man left behind.

Read your newsletter.  CAH Friday, Some sort of Mastodon absurdity and F3 Dads all happening.  Prayers for Emma for her next Chemo treatment, Last Call’s Coworker that was killed in an apartment fire and her family, and Nomad’s leadership and relationships with the youth of the church retreat/camp.

TClap |
17

G-Fit 2017.28

Leave a comment

Today I was endowed with the immensely gratifying responsibility of Q at the Paradise AO.  It was a lot of fun, and having some experience coaching soccer, I found it to be near my comfort zone.  I brought a bag with soccer balls, basketballs, and footballs.  All of which were put to good use.

Warmup:  SSH, Merkins, Windmills, Freddy Mercuries

Mosey down Berry St and back to the courts.

Next we split into two groups for a little relay race competition.  One team has a basketball and the other a football.  Run the width of the court then pass it back to a teammate to run.  Finish when all PAX are across the court.  I think we did this 6 times (each team got 3 times with each type of ball) because no one likes second place and there was always demand for a rematch.

Another set of exercise: 30sec hop on each foot, plank shoulder taps, cherry pickers, oblique crunches

Split to two groups for practicing layups and rebounding.

Lastly, we split into 4 teams for some 3 on 3 half court.  I got paired with Speedy and Roundhouse who both impressed me.  Speedy can launch a ball from well beyond the arc and Roundhouse was very strategic in finding lanes.

It was a blast and seemed pretty apparent everyone has a good time at this AO.  A couple kids even asked to make sure I was coming back which warms my heart like a matchstick.  There’s something here that may not blossom or bear fruit immediately, but with enough diligent investment, I’m sure it will have an exponential return on investment.  T-claps to Deacon and Chicken Hawk for the hard work and guys like Figaro and Optimus for spreading the word to an audience that may not get bombarded by EHs.  Hopefully I have done this service justice.

 

 

TClap |
3

Kielbasa’s Week of GIFs

Leave a comment

Quick BB while on vacation in WNY but this was a week where Kielbasa posted a few disturbing GIFs announcing that YHC was not n Q.  Some I liked, some I just could not will myself to hit the love button. I am not sure what he searches, but I am sure that most content filters would block it…searches must be in another language.

Harry Carry pulled up out of the darkness in a prerun, pax circling and wondering who was Q, Red Wing asking if the workout was going to be easy, I asked him to determine at the end of the BC….I knew the answer, but wanted to surprise him.

Disclaimer was disclaimed and we were off.

Mosey to Sugar Creek parking lot for COP warm up.

main course  3 rounds by 9  minutes of AMRAP.

1 – 10 merkins, bear crawl, 15 squats, crab walk

2 – 5 Burpees, broad jump, 15 monkey humpers , karoke

3 – mosey to bottom of the hill.  15 squat jumps, run backwards up hill, 5 pull-ups, run down hill

6 minutes of pax led Mary

 

cot

writing this on iPad and many auto corrects but had me thinking about how our brotherhood helps keep us on auto correct.  Lean on your fellow pax, they are there to help, we need to ask or even show interest to help one another.  We are not in the alone.  Thanks for the push men!

 

Always honored to lead and push another.

 

 

TClap |
5

Millstone 10.5 Trail Race

Leave a comment

Enough PAX posted to the annual Millstone Loop 10.5 I felt a BB was in order. YHC posted a link to the FREE registration a few months back to those PAX I knew would be interested and willing.  After discovering that Sir Topham Hat was not running in the race I emailed the Race Director to see if there were any spots open.  The director emailed back and stated registration was open for just the next 3 hours. Text sent to STH and @channel blast to Slack that if you wanted to register, now was your chance.  So on Saturday morning 9 PAX showed up to run 10.5 miles of uneven terrain (more on that later) on the Anne Springs Close Greenway.

0800 Nothing Fancy, On your marks, get set, GO!!!

A number of things can happen over the course of a trail race. Thrills, spills, classic rock, dodging horse droppings, getting lost, more spills, quality 2ndF, etc.  Towards the end, this is how the numbers shook out.

Place Last Time
9 Spud 1:28:49
18 Rad 1:38:22
23 STH 1:44:32
25 Gekko 1:47:46
26 Photobomb 1:47:49
28 Zima 1:51:18
57 NASA 2:13:38
65 DaVinci 2:24:18
N/A Gears 1:18:51

NMM
Trail Races are a lot of fun and a lot can happen. Here are some insights and comments.

  • Gears went rogue and ran 8ish miles. That or he got lost.
  • Photobomb dropped another type of bomb not knowing a few female runners were nearby. We asked if they’d like to pass and they stated they were fine, just don’t do that again.
  • Rad stubbed his pinky toe that morning and it fell off during the race
  • Several PAX learned the importance of fueling and hydration
  • A female runner offered her children to NASA for adoption (in jest…we think)
  • Spud and Zima tied for most crashes (2 each)
  • Spud continues to prove that he is not human
  • Gekko and Photobomb were bosom buddies. I tried to keep up but when Photobomb took the lead around the 9 mile mark, I waved them goodbye.
  • Tclaps to NASA who just keeps pushing himself in all 3 Fs
  • Tclaps to DaVinci who just started running and said sure, why not run 10.5 trails

All in all it was a great race, great community of runners and Legal Remedy on tap at the finish. The Rock Hill Striders know how to throw a party. I try to keep an eye on these somewhat CSAUPy events and will continue to try to keep the PAX updated.

Aye!

Zima

TClap |
8

Armory – More Chalk and Freedom Talk

Leave a comment

6 fine men for a Monday at Armory for some kettlebells.

Brought back the chalk from last week and after a warmup, headed to the chalk, but stopped in the runoff control ditch for a little misery with a hill + burpees.

Mall-walked (some need improvement in this area) to the chalk and found in various spaces: Skull Crushers+Flutter kicks, Overhead Presses, Around the Worlds, KB Swings, Curls, LBC’s and SSHops+Clean Presses.

Did a few rounds of OYO in each slot, then tightened a circle for the Tesh invented “Pass The Dutchie” exercise. Always a hit, especially when we get to pass along Tesh’s 40-pounder. Only Tesh and I actually knew the song. Surely you’ve heard it before:

Musical Youth Pass the Dutchie – YouTube

We mall-walked back to COT, but had a minute or two for some Mary.

We spent a few minutes with Smithers on his F-I-L, and prayers for him, for comfort for him and peace for the family. Change Order’s daughter goes to her first away camp soon, and we talked about how freedom has allowed us advantages in life, but also the freedom to act alike a butt-hole as well, and I’m speaking to myself. We can all use some improvement in that area.

Always a pleasure and great to see guys come out in the gloom on a Monday!

Assassin

 

 

 

TClap |
4

Principal Discipline at 3rd F Convergence

Leave a comment

On Friday, August 4th at Eternal Church at 0600 (1787 Pleasant Rd, Fort Mill, SC 29708) join several #HIM men in our community that have a significant influence on raising our children.  Join principals from all three levels of our schools represented who will engage in a panel discussion about discipline, to help us think about how fathers can help influence our children and our homes and they will be willing to take questions based on your experience in the school system.

Representing the elementary level will be Travis Howard from Pleasant Knoll Elementary School, Mr. Tony Caricari will represent middle school from Fort Mill Middle School and finally representing our high school level will be Dee Christopher.

As our children prepare to for another school year take this as an opportunity to prepare yourselves as we as fathers have a huge influence on our children’s education the way we parent, lead our families and engage with the school system.

TClap |
19