5 for Home Field Bear Crawl Shuffle

Leave a comment
  • QIC: WhatDid
  • When: 12/15/16
  • Pax: Cheddah, Chicken Wing, Trucker, Spiderman, WhatDid
  • Posted In: Uncategorized

It was a brisk 38 degrees and clear sky’s this morning with 5 PAX in attendance for the 2nd Thursday ruck workout at NAFO. The AO is quickly taking shape and even getting a name; Home Field.
With no FNGs, but my first Ruck Q, I gave a full disclaimer. Taking Q of this workout was much different than the boot camp / running workout Q’s I’ve done. I wanted to reiterate to the Pax that I’m far from a Professional. Disclaimer given, off we went.

2X2 around the parking lot to band field.

COP

  • 20 ssh
  • 10 wind mills
  • 15 imperial walkers
  • 10 cotton pickers

Line up on the left side goal line arm length apart. Bear crawl up 10 yards, plank until the 6 is in, up and shuffle right to the sideline.  Bear crawl up 10 yards, plank until the 6 is in, up and shuffle left to the sideline. Repeat for 60 yards.

  • Recover back down to the goal line.
  • 30 Ruck swings. Run to the 50 yard and back.
  • 30 Ruck curls. Run to the 50 yard and back.
  • 20 Overhead ruck press. Run to the 50 yard and back

Repeat

2X2 to JROTC Building & the pull up bars.

  • 5 negative pull ups.
  • 15 squats
  • 10 Merkins

Repeat 3x

2X2 to Parking lot

  • 15 rosalittas with ruck press
  • 20 double count flutters with ruck press
  • 15 hello dollys with ruck press
  • Protractor with Ruck overhead

At this point, we were spent and the digital weinkie has been non-operational for at least 20 minutes. But we still had time that we couldn’t waste. Time to do some more merkins. With the 5ish minutes left, we did:

  • 10 Merkins
  • 40 second break

Rinse & repeat until time

NMM

–          Adjusting Bootcamp workouts to Ruck is fun in concept but executing it is a bit more tricky (at least for YHC). Counts, cadence, pace, engagement, all of it takes a different tone. Glad I was among strong pax that artfully encourage adjustments mid-exercise.

–          The digital weinkie was a hit…the fact that  YHC doesn’t remember the four warm ups of COP and the Pax call me out on it is great.

–          The band field at this AO is excellent for rucking around well marked distances.  North/South 50 yards and East/West 50 yards is measured to add simplicity to exercises and command

Announcements

Operation Sweat Tooth – Bring your toys for OST to The Fort on Saturday.

Turkey’s for Paradise – Support our community and bring turkeys to Wal-Mart in Ft. Mill at 12 noon on 12/17 or bring them to your AO’s. Details are here:

http://f3nation.com/2016/12/04/turkeys-for-paradise/

Prayers/Praise

Prays for our friends, families and loved ones as we gather for this holiday season.

As always, it’s an honor to lead leaders.

What Did out.

TClap |
0

Out to the Clubhouse

Leave a comment
  • QIC: Senator Tressel
  • When: 12/15/16
  • Pax: Decibel, Gecko, Spud, Boeheim, Fish Sticks, Old Bay
  • Posted In: Tempo

Seven runners met at Trailhead Park and went out for a nice morning run.

The Path:

Take Trailhead park to the paved path along Tega Cay Drive.  Follow that to the Windsong Bay subdivsion, take a left,  and then a quick right onto the golf cart  path.  Follow the path through the golf course, cross over Fairway Point Drive and continue on the path.  At the Y, bear right and stay on the path all the way up that very steep hill leading to the golf center.  At the top of the hill, keep going up the stairs of the golf center and take a quick walk break while everyone catches up. Run back down the double path to Tega Cay drive, head back to Windsong Bay Drive and run the loop a second time.   Head back to Trailhead on the path along TC drive.    A few of us did extra credit by taking a short detour along the hill leading up to the power line tower.

Moleskin:

We had a good crew today with great running weather.  I love running the golf cart paths here and in Fort Mill – no traffic and the rolling hills and curves keep things interesting.  That hill below the golf center is a killer – BRR mountain goat worthy, but thankfully not so long that you can’t finish it.  If we had more time, we could have done it a third time.  It was nice to have our regulars back (Gecko, Boeheim, Spud) fresh off of their fine marathon performances – no complaining from these guys, but I’m sure they did not appreciate the down hills today!   Great to have Old Bay with us all the way from downtown Fort Mill.  Be sure to come back, my friend.

It was another fine run at Tempo and a pleasure to lead the group.

Announcements/Prayers/praises:

Turkeys for Paradise! -bring your frozen birds to WEP this Saturday morning.  Distribution at Dewey’s Barbershop in Rock Hill.

Chrismas Party this Saturday – brings toys for Operation Sweet Tooth.

Joe Davis Run, Jan 7

Come to Swamp tomorrow to send off Bing in style.

Prayers for my brother in law with intestinal cancer,  those dealing with holiday stress. Praises for our marathoners!

 

TClap |
0

The Cold, the Gloom and the Power of Choice

  • QIC: DaVinci
  • When: 12/15/16
  • Pax: Royale, WitchHunt, Andretti
  • Posted In: Poopdeck

Today I pinch-Q’d at PoopDeck. DarkHelmet, having pushed himself to injury at the Paintheon Games, needed someone to step up and fill in.

Fun Fact #1: I didn’t want to do it at first. My 2.0s haven’t been sleeping well the last few nights, waking my M and I up all hours. I was so freaking tired! I had a busy day at work, a challenging evening flying solo, helping with homework and getting the kids fed and ready for bed. I also made the mistake of looking at the forecast. Selfishly, I wanted the choice to “oversleep” or “not hear my alarm.” I wanted to be able to decide at 0455 whether or not to drag out of bed and post. Some days it is an easy choice. Some days it’s low 30s and foggy.

But a brother needed help, so I made the choice to HC.

Fun Fact #2: When you’re Q, you have to come up with a workout. This stresses me out to no end. I’ve posted 3, 4, sometimes 5 times a week for months now, and am so impressed by how easy some Qs make it look. No Weinke. No Sharpie-scrawled forearm notes. Seemingly no plan at all, but they just keep it moving, mix it up, and before I know it, I’m at COT trying to catch my breath and remember how old I am for Name-o-Rama. I’m not there yet. It’s like the moment I agree to Q all ideas fly out of my head.

Thanks to DH for the idea of pairing exercises to each letter in D-A-V-I-N-C-I. As he was texting me options, I sensed a little disappointment that there’s no B for Burpees or K for Kraken Burpees, but hey, he named me…

Fun Fact #3: I got stumped on “N.” So, I turned to the “Exicon” section on the F3 website. A quick peek on the site and I found a couple that I’d never done before: the “Not-So-Lazy-Boy” and the “Never-Cross-Dolly.” Both are terrible, terrible ab exercises that I will be putting into my Q arsenal.

The Thang.

YHC announced the deal: we’re going to spell my F3 name with exercises. With each letter, the PAX had the choice of an exercise from Set 1 or Set 2.

Set 1

D=Dive Bomb Merkins x 10
A=Alternating Shoulder Taps
V=V-Ups
I=Imperial Walkers
N=Not-So-La-Z-Boys
C=Carolina Dry Docks
I=Iron Mikes (aka Jump Lunges)

Set 2

D=Dan Taylors (aka Lieutenant Dan’s)
A=American Hammers
V=V-Up Twists
I=Indian Bear Crawl (Dang!)
N=Never Cross Dolly
C=Crunchy Frogs
I=Imperial Squat Walkers

We made choices, worked through a set, took a lap around the parking lot, and rinse and repeated, doing whichever exercise we didn’t do first go-round. Then, another lap, and back to “D.” This time, I opened it up to the group to offer ideas. Dips for “D,” Decline Merkins, etc. The funniest moment was on “A.” WitchHunt said he tried to clear his mind, but he had a “Stay Puft” moment. I of course had to know what he thought of. “It’s terrible. I tried to think of nothing.” And then we found a wall for “Ascending Testicles.”  After that was “V” which became a “Variety Pack” of merkins. By this time, we were a few minutes before COT, so we sat on our 6 for some Ab Lab. Big-Boy Sit-Ups (Andretti), Slow/Fast Freddys (WitchHunt). Then one final lap to level set the day and back to COT.

COT

We talked about relationships. How they require hard work, commitment and tenacity to survive and flourish. About how important the family unit is. How little things like sharing a meal around the table make such a big difference in our sense of feeling connected to the people most important to us. As we approach the Christmas holidays, choose to seek moments to be present, be focused, and BE TOGETHER, in one place and time, with those you love.

Prayers for family members with health issues. Praises for the birth of Olaf’s new baby and the health and strength she’s showing. Praises to the amazing will and dedication of Olaf’s M.

Moleskin

As I have gone through my day after our workout today, I kept coming back to this idea of “choice” and what a powerful thing that can be.

Sure, some choices are fairly benign.
Paper or plastic?
Booth or table?
Patriots or any team that plays the Patriots?

Some choices can be life altering.
Should I find a new job or keep the job I don’t like, but is familiar?
Should we work on fixing our marriage, or just throw in the towel?

Often in life, it’s the choice that requires more work that makes us stronger.

You take the job. You fight for your marriage.

This morning, in the gloom, I offered a choice: “Okay, next we have ‘I’: Imperial Walkers or Indian Bear Crawls?” And seconds later, we were bear-crawling across the parking lot. The harder choice.

That’s what I find so humbling and so inspiring about the men of F3. You push yourselves and me every day to be better. And I thank you.

Gratefully,

DaVinci

TClap |
0

PAINtheon visits #TheCoop

1 Comment
  • QIC: Zima, Geronimo, Anchor Man, Boeheim
  • When: 12/14/16
  • Pax: WWL, HotSauce, Witch Hunt, Chicken Hawk, Olaf, Bounce House, Kielbasa, CSPAN, BirdCage, Orange Crush, Dark Helmet, Huckleberry, Oil Rig, Chicken Wing, Atlas, Airborne, Mainframe, Mary Lou, Bueller, Skate or Die, Corruption, Bolt, Falcon Crest, Repeat, Cobra Kai, Lil E, Zima, Geronimo, Anchor Man, Boeheim, Gridlock, Bonsai, Shady, Peabody, Fridge, Cable Guy
  • Posted In: Pantheon, Ring of Fire

No witty tagline! Nothing crazy going on here. Just what it says. PAINtheon visits The Coop. Or more like, PAIN visits The Coop. This was the first time the games made a road trip (will not be the last). Heck this was just the second installment of the games. But apparently there is an appetite for this sort of #CSAUP, so I don’t see it going away anytime soon. If you’re just visiting, let me give a basic rundown of the PAINtheon Games. Oh, as always, there were ruckers present #trending

1 Hour of Torture consisting of…(we call this the THANG)

2 minutes Merkins AMRAP (As Many Reps As Possible)
2 minutes Sit-Ups AMRAP
2 minutes of Burpees AMRAP
100 Yard Bear Crawl Dash
1 Mile Timed
BTTW Times
6 inch Plank Hold Timed
Burpee Chase (.25 Mile Run around track w/ 5 burpees at each corner)

The idea is to complete each of the exercises and move on to the next with very little rest time. This causes some serious fatigue and, at times, muscle failure and merlot splashing. The first 100 yards of the mile was awkward on the hammies after just completing the 100 yard BC dash minutes before. All this to say, it’s stupid, childish, painful and apparently popular among the PAX. It’s a #CSAUP after all.

We had some younger PAX show us what #HateHateHate looks like. But aside for the PAX that just got their learner’s permit, there was indeed a strong showing of PAX. So instead of a lengthy sermon on CSAUPs or getting wordy as I often do, here are some notes, insights and comments from the clipboard Qs and other PAX who participated.

• Regardless of the age thing, Tclaps to Bounce House who clearly crushed this event
• Mary Lou can sleep in the 6″ plank position
• 100 m is a long way to bear crawl
• 1 mile after 100 m bear crawl is rotten
• 100 m is a LONG way to bear crawl (just needed saying again)
• Chicken Wing has found his calling, as a bat (he stated that he fell asleep) see BTTW time
• Bolt quips that “a 5:59 sounds a lot better than 6:00” after lapping the field for the mile run
• Anyone who bear crawled 100 m in under a minute is not human (Bueller, Bounce House, Chicken Hawk, Mary Lou and Dark Helmet)
• Bolt kicking out the cones on the 1 mile because they were in the inside lane
• Dark Helmet saying screw it to the Burpee Chase after doing the 5 burpees at the starting line
• Average age, after removing the 17 year-old outliers, was 39.07
• Zima almost hurling…twice
• Tclaps to those who posted not knowing what was going to happen
• Tclaps to those who posted knowing what was going to happen
• Huuuge Tclaps to Anchor Man and Boeheim for Clipboard Q duties. You guys are awesome!

Announcements
• Happy 30th Birthday to WWL
• Christmas Party this Saturday at the Dairy Barn
• Bing Sendoff at the Swamp Friday
• Saturday Morning AOs (Bring Frozen Turkeys)

Praise and Prayers
• Praise for Olafs newborn baby and prayers for baby and mother
• Pray for Kids, Wives and Families
• Prayer for people during this time of season

BOM on Geronimo

Below are all the posted scores from the event. If this was your second time at the PAINtheon Games, you can compare this events scores to the last by clicking HERE.

Top Finishers

Pax Name Event Score
Bounce House Merkins 130
Bounce House Sit-ups 100
Bounce House Burpees 46
Bueller 100 Yd BC Dash 0:24
Bolt 1 Mile 6:00
Chicken Wing BTTW Timed 2:46
Mary Lou 6 Inch Time 3:00
Mary Lou Burpee Chase 2:09

Complete Results (in alphabetic order)

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Airborne 60 64 25 1:38 8:19 1:10 1:15 3:18
Atlas 73 65 23 1:56 8:22 1:00 1:01 3:14
Birdcage 50 44 25 2:05 7:59 0:48 0:08 3:53
Bolt 99 84 36 1:18 6:00 2:00 1:10 2:33
Bonsai 60 75 20 1:22 7:34 1:00 2:00 3:10
Bounce House 130 100 46 0:26 6:42 2:15 1:45 2:14
Bueller 80 55 20 0:24 7:06 1:00 1:20 2:57
Cable Guy 57 55 28 1:04 8:14 1:20 1:32 3:20
Chicken Hawk 90 65 35 0:40 7:53 2:00 1:00 3:03
Chicken Wing 80 60 26 1:26 DNF 2:46 1:15 2:52
Corruption 87 52 24 1:53 7:34 1:10 1:00 2:53
Dark Helmet 94 52 32 0:42 9:38 1:06 1:18 DNF
Falcon Crest 50 61 25 1:10 7:58 0:50 1:00 3:20
Fridge 82 56 25 1:05 7:55 0:55 0:30 3:18
Geronimo 66 61 33 1:04 7:28 1:40 1:30 2:33
Gridlock 70 42 21 2:30 10:49 1:00 0:45
Hot Sauce 92 56 20 1:27 7:57 1:07 1:47 3:37
Huckleberry 68 31 1:45 DNF 1:00 0:40 3:34
Kielbasa 67 42 20 8:25 0:30 0:20 3:20
Mainframe 59 52 30 1:42 7:55 1:10 1:07 3:12
Mary Lou 113 61 40 0:41 7:30 0:40 3:00 2:09
Oil Rig 65 52 29 1:18 7:53 0:50 1:02 4:00
Olaf 77 51 26 1:15 8:23 1:16 1:12 3:31
Peabody 80 80 30 1:49 1:25 1:20
Shady 80 57 25 1:36 9:36 1:03 3:58
Skate or Die 64 60 28 1:36 7:06 1:00 0:40 2:57
Zima 71 51 30 1:38 7:22 1:01 1:00 2:43

Always and Honor
Zima

TClap |
0

Hope in the Gloom…there is. VQ at PHOP

Leave a comment
  • QIC: Yoda
  • When: 12/14/16
  • Pax: Dawg Pound, Deacon, Bill Nye, Schrute, Fellini, Freon, Dollywood, Chernobyl, Stockyard, Pink Panther, Mr. Big Stuff, Sapper
  • Posted In: Uncategorized

Two PAX (Schrute and Bill Nye) arrived for a pre-PHOP mosey.  PAX arrived and 13 started at 0515.   There were no FNGs, but disclaimer was disclaimed anyway.

Warm-Up

Windmills, Morroccan Night Club (30), Imperial Walker, ROL stretch, LOR stretch, hurdler stretches

Thang 1

Stations, 3 groups (60 sec): Merkins, LBC, American Hammer. Rotate through all three.

Stations, 3 groups (60 sec): Bobby Hurley, box cutter, Carolina dry dock.

Mosey to the bridge and wall sit.  (guns out, guns up.  R foot on left knee, switch)-30 sec each.

Mosey to lower parking lot.

In honor of our Nantan Italian Job (who announced at a FNG naming where YHC was present that EVERYONE in Rock Hill hunts and fishes), we did a little fishin’ and huntin’.

Fishin’- in a squat, shuffle around the median in the parking lot; every two steps “reach down, grab the fishing rod, and set the hook.  Two times around left to right, then two right to left.

Huntin’- Two lines of PAX (one behind the other) horizontally across the parking lot.  In a deep squat, SLOWLY “stalk” across the lot.  When Q said ‘freeze,’ stop mid-stride if possible, no movement.  Resume on command.

Wisdom

The message for December is Hope.  1Peter 1:3-6 NIV: “Praise be to the God and Father of our Lord Jesus Christ!  In his great mercy he as given us new birth into a living hope through the resurrection of Jesus Christ from the dead, and into an inheritance that can never perish, spoil, or fade.  This inheritance is kept in heaven for you, who through faith are shielded by God’s power until the coming of the salvation that is ready to be revealed in the last time.  In all this you greatly rejoice, though now for a little while you may have had to suffer grief in all kinds of trials.”

A story about Louis Zamperini was shared.  A true story about trouble-maker turned Olympic hopeful upon which the book and movie “Unbroken” was based (read the book, skip the movie-it leaves out the religious crux of his life’s story, but no wonder; the movie was produced and directed by an atheist.)  Zamperini was a diminutive Italian immigrant from a devoutly Catholic family.  After a troubled childhood, he started running as a HS Freshman.  He won his first race that he ever competed in in HS, and never lost a race through state finals as a Senior. He eventually competed in the Olympics in Berlin, and was recognized by Hitler for his talent.  He was set to go to the next Olympics but was interrupted by World War II.

Assigned as a bombardier on a B-24 Liberator, “Zamp” crashed at sea.  While trying to escape from the plane, he vividly recalled being hopelessly ensnared in wires, unable to get free.  After losing consciousness several times, he survival seemed bleak.  Then he woke up loose from all wires with a clear path to the surface. He and two others survived, and Zamp was at sea with no food or water (except what he caught himself) for 47 days.  One day in the tranquil sunrise, he feared death and promised God to serve him forever if he got home.  He was then captured by the Japanese and tortured ruthlessly off and on for months.

When he finally returned home a seemingly-broken man with alcohol addiction, he married and his wife had a child.  Haunted by his nightmares about his torturers, he almost killed his wife while dreaming. Eventually on the verge of divorce, his wife convinced him to go to an LA tent revival of an upstart tent preacher named Billy Graham.  After a few trips, he was about leave and suddenly flashed back to the ocean and his promise.

He threw out every drop of alcohol, changed his ways, and dedicated his life to Jesus.  Eventually, Zamp built camps for troubled youth and served God for the rest of his life.

There is always hope, men.  You are stronger than you know.  You have thousands of brothers out there in the F3Nation.  God loves you…always.

Thang 2

Tractor tire clean-and-jerk with a partner.  Pounding the tire with the Sledge.

Ab Lab- flutter kicks, LBCs, BB sit ups, box cutters…fa la la la la……

ENDEX

Name-a-Rama was fat-fingered by YHC, so no video was obtained.

Prayers- Schrute read an email from Sgt. York’s M. about the new 2.0 from China.  There have been struggles, but she is thankful for a temporary improvement and all the prayers. Mr. Big Stuff asked for assistance for a friend who has medical challenges, but wants to attend 2nd F events.  Transportation help would be a great benefit.  Reach out to him directly.

Announcements– Deacon shared info about the turkeys for the community in Fort Mill.  Bring a turkey to Ft. Mill Wal-Mart at noon December 17, stay for deliveries at 1300.  If you are interested in the Christmas Party and haven’t registered, contact Italian Job.  If you want to go and can’t afford it, contact him anyway.  There may be help available; come join us.  Sorry men, I know there were others.  I’ll try to better next time…

Praise was given to the Sky-Q

 

TClap |
0

Footloose – Not Fancy or Free (of Pain)

Leave a comment
  • QIC: Old Bay
  • When: 12/08/16
  • Pax: Anchorman, Cake Boss, Gilmore, Culture Club, Patton, Socrates, Spark Plug, Bird Cage, Beacon, Old Bay
  • Posted In: Footloose

This was YHC’s virgin post to the new “Thursday moderate” AO, Footloose. Being right around the corner from mi casa, I knew the geography for this AO would be stellar. 9 impressive pax joined me for UvU pain, and a little tour around this downtown area. We started off with a mosey around to the back of FMFB for a dynamic warmup:

* SSH >> Butt kickers
* Windmills >> Toy soldiers
* Imperial Walkers >> High knees
* Squats >> Shuffle left/right

Mosey over to a circular setup of cones for Jekyll’s “ring of fire”, modified. Pax instructed to each go to a cone as their “starting point”. They were to do the exercises on the cone, then run across the center of the ring and around the opposite cone and back to the center. At the center, they did 5 high jumps, and then planked for 10 seconds. Then, run to the next cone and repeat the whole process again until all 12 cones were visited. Here are the exercises:

Cones:
1. 10 Monkey Humbers (4 count)
2. 10 Hello Dollys (4 count)
3. 5 burpees
4. 10 Merkins (single count)
5. 20 SSH (4 count)
6. 10 MC (4 count)
7. 10 Bombjacks
8. 10 LBCs (4 count)
9. 10 Plank Jacks (4 count)
10. 6 Morning Woods (turkish get-up w/o the bell)
11. 10 Box Cutters
12. 10 Seal Jacks (4 count)

After a 10 count, we ran down through the “tunnel” behind the COG for wall sits. Pax, 2 at a time, ran up a set of stairs and back to wall position. When all had run the stairs, we moseyed to a short wall for 2 rounds of dips and derkins. Then, run back to COT.

Great showing at this new AO! Awesome leadership by Anchorman to start this one up. It was an honor and pleasure to Q.

AYE!
-old bay

TClap |
0

There is HOPE at Eagles Nest 12-13-2016

Leave a comment
  • QIC: Samurai
  • When: 12/13/16
  • Pax: Pescadores, Patriot, Slow Pitch, Big Pap, Mayflower (R), Bull, The Situation, Turbine, Atticus, Sapper, Ryder, Bourne, Schrute, Freon, Squad, Reborn, Padeye, Six Sense, Dog Pound, Mr Big Stuff, Stockyard, Spartacus, Bogey, Apache, Jag (R), Van Wilder, Samurai (R)
  • Posted In: Uncategorized

First it was my honor and pleasure to lead the 27 HIMs through a cool morning at The Eagles Nest.  I am honored to call you all my Brothers!!!

All Pre-Workout disclaimer given and no FNGs then a Quick prayer for the Sgt. York family in China.

Warm-Up

SSH

L/R R/L

Moroccan Night Clubs

Imperial Walkers / Hillbilly Walkers

Mosey to the Flag Pole Winthrop

Padeye lead us in the Pledge of Allegiance

Nothing more American than Push-em Ups (Merkins) then SSH

Mosey to Library

Partner up and 3 rounds of run/exercise

Partner 1 runs and 2 exercise until he returns

Bobby Hurley’s

LBC

CDD

Mosey to Scholar’s Walk

Light Post Work 1 post of exercise

Squat Jump

Lt. Dan

Toy Soldiers

Rinse and repeat

Mosey to the Circle 8 Walk

Diamond Merkins  15 run Circle

Wide Arm Merkins   15 Run Circle

Hand Release Merkins   15 Run Circle

3rd F Discussion on Hope.  This is something we ALL need daily, the hope for a better day, hope for our family and friends and during the Season of Christmas it is not always so happy and joyous for everyone.  Some are going through loss of family, separation of family or sickness and feel little or no hope.  Listen to your friends and others and see how we can all help people through this season of Hope.  This is what Jesus is the Promise and Hope for us all.  Reach out any PAX you have not seen in a while to let them know they are missed.

Mosey back the COT

While waiting on the 6 we were catching our breath and I heard a wish.  Me being someone that wants to please we granted 2 wishes from Bogey.  2 sets of Burpees which was not loved by all but it is the Christmas Season.

NEWS

Christmas Party this Saturday

Turkeys in Ft Mill this Saturday at 1300.  Frozen turkeys to be distributed in a neighborhood in Ft Mil.

Joe Davis 5K/10K early January  Look It Up and Sign Up

Prayers

Sgt. York Family

Honey Pot Family

The Christmas Season

Samurai Out

 

 

 

TClap |
0

A Fine December Morning

Leave a comment
  • QIC: Senator Tressel
  • When: 12/13/16
  • Pax: Decibel, Sir Topham Hat, Wapner, Fish Sticks, Falcon Crest, Mainframe, Cable Guy
  • Posted In: Golden Corral

Eight men met at the Harris Teeter lot for another Tuesday morning beatdown at the Golden Corral.  Here is what they did:

The Thang:

Dynamic warmup:  knees to chest, ankles to waist, lunge/arm extension, toy soldiers,    Start the mosey to the COP, but wait, someone else is pulling in – it’s Sir Topham Hat!   So, we picked him up and circled back to the COP:

All in cadence:  SSH x 40, merkin x 10, cotton picker x 10, diamond merkin x 10, squat x 20, LBC x 20, mountain climber x 40, hillbilly walker x 20, staggered merkin (10L/10R)

Mosey to the hill by the old driving range and meet at the bottom.  Run up the hill and back to the bottom. . At the bottom, pair up for Jacob’s Ladder.   Stay together for the whole routine and start at 3 burpees and work up to 10 burpees.

Mosey back to the original spot on the HT lot, line up and face the retaining wall.  Plank it up while one guy runs to the wall, box jumps it, does a bombjack and returns to the line.  The next person in line takes off to do the same while the guys waiting drop to 6″.  Alternate between a regular plank and a 6″ plank until all the Pax have run to the wall and back.

Circle up for ABLAB (all medium/slow counts – crowd pleaser!)

Freddie Merc x 20, American hammer x 20, alternate left hand to right leg extension x 10, Superman hold x 2,

COT

Moleskin

We had a total of 17 Pax this morning including the 9 others who were rucking with Witch Hunt.   Having the ‘ruck crew’ at Golden Corral is a regular thing now,  and it’s a good thing.  There is always more chatter with a larger group, and it’s fun to start and end together.    When we did Jacob’s Ladder today, I had the guys pair up and stay together to encourage one guy to push the other guy to go faster.   I hope that had the desired effect.  Toward the end of the workout, we did box jumps on the retaining wall which, the last time we did this, the wall was not quite as tall. Hmmm….must have been at a different spot at the parking lot – sorry about that men!

Lately, I’ve noticed that the guys are sticking around longer after workout to hang out and catch up with one another.   A lot of us have known each other for a couple years or longer,  and the friendships we’ve developed are growing stronger.  That’s great to see and gives you another reason to climb out of bed and meet at 5:15 am!

Announcements/Prayers/Praises

Turkey collection this week and through Saturday for Paradise neighborhood.  Xmas party on Saturday, Paintheon games tomorrow.  Read your newsletter!

Praise for the birth of Olaf’s child, prayers for a troubled father,  prayers for the injured Pax

 

 

TClap |
0

Back to the Barracks Ruck – Golden Coral 12/13/2016

Leave a comment
  • QIC: Witch Hunt
  • When: 12/13/2016
  • Pax: Cobra Kai, WWL, CSPAN, Royale, Deacon, Orange Crush, Zima, Maximus, Witch Hunt (QIC)
  • Posted In: Golden Corral

A nice 40 degree morning met the 9 Pax that ascended on the Golden Coral for the Ruck workout lead by YHC. With the weinke ready and the disclaimer given by Senator Tressel, it was time to get to work.

A quick ruck march to the front of the doctors office for the warm up:

  • Windmills x10
  • IW x10
  • Cotton Pickers x10

Now that we were loose, we marched over to the church parking to start the fun.

The Thang

The workout consisted of 4 missions being completed within 30 minutes. If all 4 missions cannot be completed then there will be a penalty of 20 Man-Maker Burpees (No Thank You)

We start at The Barracks (aka MIddle of parking lot) and complete the following:

  • 10 Ruck Swings
  • 10 Curls
  • 10 Squats
  • 10 Merkins

Subsequently, after each mission you go Back to the Barracks complete these exercises before heading out for the next mission. The missions were as follows:

Mission 1:

Head over to the Hill by the Cell Phone Tower and count off by 2. Group 1 holds a plank while Group 2 heads up the hill, performs 1 Burpee and returns to the bottom and switches with Group 1. This will continue until each group has been up the hill 5 times.

Mission 2:

Everyone’s favorite: Catch me if you can around the island of the Church Parking Lot. Must complete 2 laps.

Mission 3:

Pax will pair up and complete 200 flutters (Double Count) while holding ruck while there partner holds their Ruck overhead. Pax will switch every 25.

Mission 4:

Pax will form a single line around the circle in front of the church. Pax will then bear crawl around the circle twice.

With only a minute to spare, all Pax completed the final Barracks workout. No penalty.

We finished the workout about 10 minutes early (had to pad the timing in case we had to complete the penalty),we marched to the back of the Harris Tetter. Here we removed the ruck and finished the march to COT while holding the ruck overhead.

Thanks to Cobra Kai for the opportunity to lead and for all the work put in by the Pax. I am constantly amazed, and humbled, by the tenacity of the Pax to tackle any challenge I put in front of them. Today was not different.

Until next time, back to the Hunt….

 

 

TClap |
0

Bounce House # VQ

Leave a comment
  • QIC: Bounce House & CSPAN
  • When: 12/9/16
  • Pax: Bubba Gump, Corruption, Bolt, Bueller, Hot Sauce, Repeat, Pusher, Dark Helmet, Tesh, Geronimo, McGyver, CSPAN, Seacrest, Longshanks, & Bounce House
  • Posted In: Brothership

Conditions awfully cold, windy, and 22 degrees

I did the disclaimer

Lots of #mumblechatter as we ran around trying to stay warm and loosen up, we did all my favorites in cadence to ten repetitions

We had one more run by The Hive to talk smack and i handed off to Bounce house for his VQ

We entered an unnamed facility

And did a series of awful exercises using the features of said unnamed facility

Lets just say most of us took the burpee penalty rather try and keep up

Bounce house handed it back to me with and we did some more running and ABLAB

We caught up with the boys from The Hive for COT

COT / Prayer & Praise / BOM

Excellent testimony and prayer from Bounce House as he took us out
AYE!
CSPAN

TClap |
0