Work in progress
Alot happen will put to words this evening.
Awesome group of guys and humbled by the leadership from the pax in boomsville USA
Aye Apache
6 men started at 0530 with a 4 mile Ruck to the Yard -Trucker, Lil E, Ditch witch, Howitzer, Car Bomb, and I
PS the Ruck home was not that bad…
Disclaimer and quick discussion on F3
COP Warm Up with all my favorites in cadence to 10 repetitions
Sidewalk Chalkboard of Pain + run a lap after each exercise (1/8 mile)
5 Flying Squirrels
10 Merkins
20 Squats
30 Carolina Dry Dock
40 Side Straddle Hops
50 LBC
50 Calf Raises
40 Seal Jacks
30 Carolina Dry Dock
20 Squats
10 Diamond Merkins
5 Flying Squirrels
COT/Prayer & Praise/BOM
Couple of sermons during the workout about this crazy world
Nice to see the guys encouraging each other to get through each station
Great fun today, be a better today than you were yesterday,
AYE!
CSPAN
If you don’t know the song google Boomtown Rats, Monday, or call your parents
Conditions were 75 and sticky humid
Disclaimer in DETAIL as my Legal Counsel is on vacation again (or is he avoiding my Q’s?)
COP Warm Up in cadence with all my favorites to ten repetitions
Mosey to Steele Creek’s “Just Fresh” Lot and/or to CSPAN’s Sidewalk Chalk Board of Pain
Each parking space had an exercise and the loop of running was around the Just Fresh Delivery Van and the opposite grass parking lot island. Freet to choose clockwise or counter clockwise
Board of Pain (run was about 1/8 mile per lap)
5 Flying Squirrels
10 Merkins
20 Squats
30 Carolina Dry Docks
40 Side Straddle Hops
50 LBC
5 Flying Squirrels
10 Diamond Merkins
20 Squats
30 Carolina Dry Docks
40 Seal Jacks
50 Calf Raises
Fish Sticks wore the “Championship Belt” and got in about a board and a half, all men got in a full rotation on The Board, and it was sweaty and terrible, all men seemed to enjoy the “fun”
Quick session of ABLAB and American Idol to finish out 1st F.
2 very quick sermons during the workout, the first was on our broken world, and we really need more of two things-Jesus and Leadership. Leadership starts wherever you are at today and in your home, be a better man, and understand we need to make a difference. The second sermon was on #UvsU, as we need to give our best because we never know who we are “pulling along” because they see our efforts, I used the example of the board today and as in life we all have to do our best to make those around us better.
COT/Prayer or Praise/BOM
Read your Newsletter,
AYE!
CSPAN
17 Pax showed up ready to conquer Old Town this Monday 7/11/2016
Began with a Pledge of Allegiance
Good Stretch
Ran to Parking Garage (lower entrance)
Set the clock for 1 Minute – During that time we did 10 merkins / 10 LBC’s / Sprint to the wall and back and when you were done you just waited (however fast you finished you had that much cool down time) until the next minute.
1 Minute – We did 10 squats / 10 Hello Dolly’s / Sprint to the wall and back
1 Minute – We did 10 calf raises / 10 burpees / Sprint to the wall and back
Wash & Repeat
Lunge walk to the 2nd level
Did an Indian Run up the garage and down the garage
Took the guys to Fountain Park for 200 count AB/Core exercises broken up with 4 exercises w/ 25 reps each. LBC’s, Toe Touches, American Hammer, Reverse Crunch, Freddie Mercury, etc.
Then ran to the Old Town Amphitheater
Set the clock for 1 Minute – During that time you did a single merkin at the bottom of the stage – ran to the top did a single merkin – ran to the bottom did a single merkin – ran to the top did a single merkin – ran to the bottom did a single merkin. When you were done you just waited (however fast you finished you had that much cool down time) until the next minute. We did 3 rounds.
Same concept, but we ran around the Amphitheater in two parallel lines and once we competed one loop you did 5 merkins and waited for the next minute.
Proud of these guys. We all stayed together and pushed each other.
Prayers for many people including several PAX headed to Boston for a Men’s Mission Trip.
The #SpitzArmy rolls on an I arrived at the darkest AO I have ever seen. I started pulling all my lights so I could see every one. Knowing Apache was on Q made me feel better because I can hear his voice.
5 #HIM made the call to take on Tomahawk with Apache on Q
Ringer told us the lights come on at 5:30… They never did. I eventually gained my night vision powers.
Warm Up
SSH
Merkins
Moroccan night clubs
Squats
The Thang
Relay the full parking lot while remaining Pax do merkins.
Apache played Sally with technical difficulty. The Bluetooth speaker just would not work. We completed a partial workout to this, one team does squats other merkins then switch to the song cadence.
Apache gave up on Sally and asked me to play another song…
So I pulled out a Dark Helmut beating with: Thunderstruck with High knees and BURPEES when it said thunderstruck
I did not realize how many times that man says thunderstruck! Ouch!!
Apache took over the reigns again:
Active Mosey up the hill
Ring of Fire merkins 5 rounds
Ring of Fire double merkins 5 rounds
Mosey to frontage road 10 burpees OYO
Mosey around frontage road and back up to school
Picked up a large pvc pipe out of apaches truck filled with water
One man Relay with pipe to the end of the parking lot and back
Remaining pax performed rotating work
SSH
Freddie Mercuries
We finished it out with:
American Hammers
Hello Dolly
NMS
Skate Or Die – Not sure how you got that name but it looked like you were skating on land! Super fast guy
Ringer – Perfect Form All Star I aspire to be like you one day
Java – You are truly a leader leading leaders, thanks for your encouragement through the workout
Apache – pleasure as always thanks for being a #HIM and Nomad for the The Fort Region
Announcements
Check out that news letter!
July 22nd Convergence Slow Burn Fort Mill – Spud will be speaking and giving an amazing testimony
July 23rd – Padre Star Command Convergence, Clown Cars leaving the Patriot
July 23rd – The Fort Picnic
Prayers
Pastor Perry and Newspring church
Our Country
Our Families
Those traveling missions and leisure
Parents getting ready for school
F3 PAX to continue to be #HIM in our homes then let that overflow outside in our daily lives.
Pax,
As of 7/10/17, we have 45 pax HC’s (paid) for the Fort Custom Goruck Challenge 2017! We wanted to touch base and provide a brief update.
The date is set for 5/5/17, mark your calendars!
Goruck has setup a Facebook event page, we can use this for communication, training, general shenanigans:
Facebook Event Page
Here is the running list of HC’d pax: (HC’d and paid!)
List of HCs
Note our goal is to be at 56+ pax, please keep promoting at COTs and EHing guys. Other regions are welcome to join in on the fun too.
To HC, we need your email address (for communications) and send $50 to WWL via PayPal, justin.laroche@yahoo.com, its free, send to friend. note you have not HC’d until you’ve paid. There will be two more payments, $50 in late fall and the final payment in March 2017, final price will not be higher than $143/person, if we have more than 56 pax, the price per person will be less (Goruck has a fixed fee for custom events, more pax, lower price per person).
Training
We’ve already been asked about training, here’s the deal, we will organize and promote training to prepare for this CSAUP event. We will promote rucking options at various AOs throughout the region, we will use the Spearhead training program, referred to as “Pathfinder OG”, which is a 12 weeks training program to help pax get prepared for a Goruck event, the program is self performed but we will be promoting that anyone HC’d for this Challenge signup for this training program. To complete the program you will do 30 ruck workouts, 100 miles (cumulative) and 5 challenges. Don’t worry too much just yet, the program is operated in classes and starts quarterly, so we’ll do the Jan 2017 class and send out plenty of info.
Check our Spearhead’s website for further info:
Spearhead – Pathfinder Training
In the meantime, you are welcome to start rucking whenever you want, ruck a normal AO, or keep an eye on twitter for planned rucking options.
Start thinking about your ruck, Goruck is promoting their X-mas in July sales, right now Ruck plates are on sale and every Monday this month something different will go on sale, check out www.goruck.com.
There are plenty of ruck sac options on ebay and amazon as well, just talk to any pax with a ruck.
We can’t wait come Feb 2017 when you post to a normal AO and there will be more ruckers than bootcamp goers and you’ll be asking yourself, why am I not doing the Goruck Challenge!
As always, reach out to WWL or Cobra Kai with questions.
More to come soon.
Aye,
WWL/Cobra Kai
Weather: 75 with some clouds for relief
Mainframe and YHC returned to co-Q at the Deep once again. This time the AO Q (Royale) was able to join us and to see the creativity we had in store.
With a new start time of 6:30, a few Pax came into the parking lot hot, and we then moseyed over to the top of the hill (the only hill) at The Deep with some high knees, butt kickers, stanky leg and knee raises:
COP:
The Thang:
Quadraphilia – Starting at the top of the hill, run facing forwards down to the fence, and then return to the top of the hill, running backwards. This is to be completed for 4 minutes, non-stop. Yes, this was fantastic all around, especially with the mumble chatter that started at 1-minute, and the witnessing of Mini Me taking a nice spill compliments from his brother John Cena. Royale – thanks for the challenge as you proclaimed that NO ONE would be still running at 4 minutes, I had to prove you wrong!
We then moseyed, or wobbled, over to the basketball court for a series of webicides.
It was at this time our FNG arrived, thinking we started VERY promptly at 7am. Unfortunately his EH’er didn’t disclose the new start time, but come to think of it, at 30-minute workout is a GREAT way to start F3!
Hand-off to Mainframe
Mosey behind the school for Captains Chair and Balls To The Wall repeats (x3) along with some donkey kicks up the wall (x15).
Mosey over to the parking lot next to the school for a series of jumping over the pax plank line.
Next up some Jacobs ladder with Carolina Dry Docks and Burpees (cause we didn’t do burpees yet – not sure of that rationale).
One more round of planking with the Pax running/weaving through the line.
We then did some ab work including feet touch LBC, american hammers and flutter kicks.
With a final mosey back to the main parking lot and a last round of ab work including some box cutters, the beatdown was complete.
The Moleskin:
YHC challenged the Pax to better understand WHY there is so much anger and hate in our world today. All through out the workout YHC challenged the Pax to image in a world in which we had no choice what-so-ever. If Sky-Q were just a puppet master and did not give us the ability to choose if we love or hate. Giving us the ability to choose and have free will gives us the ability to deeply love our M’s, 2.0’s, family and fellow F3 brothers. As F3 HIM, it is up to us to spread this love and to show others what it means to love one another versus choosing to hate. For a first step, reach out to all of those you know who have chosen the career of a police officer and let them know how much you appreciate them. This is very much needed during these trying times.
I was inspired by a post my birth-Brother put on Facebook:
“God created things which had free will. That means creatures which can go wrong or right. Some people think they can imagine a creature which was free but had no possibility of going wrong, but I can’t. If a thing is free to be good it’s also free to be bad. And free will is what has made evil possible. Why, then, did God give them free will? Because free will, though it makes evil possible, is also the only thing that makes possible any love or goodness or joy worth having. A world of automata -of creatures that worked like machines- would hardly be worth creating. The happiness which God designs for His higher creatures is the happiness of being freely, voluntarily united to Him and to each other in an ecstasy of love and delight compared with which the most rapturous love between a man and a woman on this earth is mere milk and water. And for that they’ve got to be free.
Of course God knew what would happen if they used their freedom the wrong way: apparently, He thought it worth the risk. (…) If God thinks this state of war in the universe a price worth paying for free will -that is, for making a real world in which creatures can do real good or harm and something of real importance can happen, instead of a toy world which only moves when He pulls the strings- then we may take it it is worth paying.”
C.S. Lewis, The Case for Christianity
Announcements:
Prayers:
Thank you Royale for the opportunity to lead the Pax at The Deep yet again, and we were glad you were able to attend the workout this time.
Go Forth and show the world what it feels like to choose love instead of hate, and be the light.
So, I missed the final Muthaship Monday, but not to be denied a terrific beatdown that the Mutha always is, I brought a bit of the terribleness that was typical there back to TC. All the PAX were looking for a way to escape The Rock this morning.
Disclaimer with an extra warning that the intensity level would be pretty high, so definitely modify if necessary.
WU
Inchworms across the lot
Toy Soldiers
Hip rotators out
Hip rotators in
COP
Mosey the long way around to bottom of The Hill of Pain
The Thang
4 sets of cones defined Start (at the bottom), Turn-around (top, even with the fence between baseball fields) and an intermediate zone which was about the middle 1/4 of the hill, which will be referred to as the HORRIBLE ZONE (HZ for the rest of this BB).
Circuit 1:
Start and run up to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to start
5 x Burpees
Back to Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to Start
5 x Burpees
Circuit 2:
Run to the HZ
Wheelbarrow with partner, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back to start
5 x Burpees
Run to the HZ
Partner Carry, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Back down to Start
5 x Burpees
Circuit 3:
Run to the HZ
Wheelbarrow with partner, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
10 x Partner Derkins (both push), Flapjack
25 x Freddy Mercuries (L-R =1)
Run Down to the HZ
Bearcrawl downhill to the end of the HZ
Run down to start
5 x Burpees
Run to the HZ
Partner Carry, Flapjack when needed, until the cone at the end of the HZ
Run to the Turn-around
Audible on account of time
10 x Curb Derkins in cadence
Mosey back for COT
NMM
Zima let me know about a week ago that it was likely I would have this Q all to myself. Of course my response was ‘no problem, you take care of the family first and I’ll take care of the PAX’. I had some ideas, then I remembered the last time I was at Muthaship Monday and what an awesome suckfest that was. I figured the hill at The Rock was a pretty good analog and so I imitated that routine from January, with some modifications (imitation is the best form of flattery, thanks FishWrap). We got the TC regulars and Smuggler even jogged in from the flank somewhere while I was setting up cones. He can’t say he didn’t have fair warning! Fishsticks was slowed down a bit today since he ran the 2 miles or something from his house to post. All the PAX looked like a soggy mess by the end of the hour, so I’m going to say Mission Accomplished!
Missed ya Z-man! but you take care of the important things and then get back out there.
Prayers for Brandon
Zima’s family, Grizwald’s Gma
Success for Crash heading to Bolivia on a mission trip
Geronimo! Out!
14 PAX descended upon The Fort despite YHC being the Q today.
Weather Conditions – hot and humid with 100% chance of PAIN. Board of Pain that is.
FNG was present (thanks Bolt for the EH), so full disclaimer was given.
The Thang
Mosey lap around the park stopping at the first drill bit for:
20 x SSH
10 x Windmills
15 X Imperial Walkers
Continued on the Lap with some high knees, butt kicks, and karoake before arriving at the Board of Pain. Told them this BOP would be done with a partner. Partner A does the exercise while Partner B runs the 1/4 mile. Keep Switching back and forth while completing the reps of each exercise.
100 Burpees
150 Calf raises (50 regular, 50 in, 50 out)
100 Ski Abs (back and forth counts as 1)
100 Merkins
100 Squats
200 LBC’s
100 Carolina Dry Docks
100 Russian Twists (left then right equals 1 rep)
100 Mac Tar Jai’s
100 Jump Squats
100 Mountain Climber (2 count equals 1)
200 Shoulder Raises/Press
100 Mary Catherines
200 Hello Dollys
100 Wide Arm Merkins
100 Squat Jacks
100 Nipplers
100 Burpees
Mosey Back for COT/BOM
Announcements – Invergence September 30th more details to come, Jay’s Run on July 22nd, Star Command Convergence and F3 Picnic at Spitz/Sweeper’s farm on July 23rd.
Prayers – for this country and all the divide/hate/tension going on within it.
Moleskin
1. Thanks to Ginsu for the Opportunity to lead this morning. Always fun to punish the PAX on a Saturday morning at WEP.
2. Big Welcome to FNG Todd. aka Dojo. Not one ounce of complaint this morning given the BOP can eat you up and spit you out.
3. Speaking of complaining, thats all Twister did. He was warned yesterday, he posted anyways. And even though he complained the entire time, he DID NOT QUIT!! That’s what makes him a true HIM!!
4. Thought for sure either Ginsu or Peabody was gonna splash this morning given they were up playing cards and drinking bourbon last night. Neither splashed and Ginsu and MacGyver were on Nipplers when time was called. 5-6 more minutes and I think they would’ve finished the BOP. Maybe next time we will skip the warmup and go the full hour.
5. T-claps to both Bolt and Kid Rock. They both posted to Cindy Lou’s Mary Lou’s Black Diamond prior to taking on the BOP.
6. T-claps to Spitz. Rucked in Rucked out.
7. Hollywood. Good Meeting you today and even better having you as my partner.
8. Great conversation with Bolt, Double D, and Deacon at Chicateria. Really got me thinking.
9. The BOP is hard, The BOP is challenging, the BOP at times will make you want to quit. Kind of sounds like life doesn’t it? I did it partner style for a reason. It’s still not any easier or painful. Burpees still suck. Merkins still suck, and what the heck are Nipplers. You are constantly moving. Either running or doing the exercise and yes, after an hour you are thankful its over. Just in life, it isn’t easier just because you have someone there to help out. But I do know this. You will get further along in life with someone there to help you and to encourage you when things are tough and painful. It may be someone in F3. It may be a coworker. it Bay be someone you don’t even know yet. But find that someone that you can turn to when things aren’t going the way you want them to go.
10. There is the other guy you can turn to as well. HIS name is GOD. Zechariah 1:3 – Therefore say to them “thus says the Lord of hosts ‘return to Me’ declares the Lord of hosts, so that I may return to you,” says the Lord of hosts.
Longshanks out!!