Category: Golden Corral

GC – RUCK – Teamwork – DFQ – Embrace the Suck

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Man I hope you guys read the whole way through this, because I left truly inspired by the PAX that Embraced the Suck with me today.

8 Ruckers joined up on a “warm” morning at GC.  It was 31 or something which felt like summer compared to the 9 we have been seeing.  We split into two groups as some guys are recovering and test driving their rucks.  So 4 went on their way rucking through Tega Cay and 4 stayed with me to continue with the workout.

The Thang:

Skip the pleasantries and do a quick double time run around the parking lot of Harris Teeter to get the blood flowing.

Get into Listening Position (LP) (for those of you that haven’t embraced it yet, its rucks overhead anytime we are getting directions or discussions are occurring).

In LP we talked about the plan for today and that the goal will be teamwork, that as Q my goal is to inspire leaders among everyone, not to micro manage every part of the workout.  I told them before we loaded up that we are a team and will compete as a team.

If you know me you also know I Ruck Heavy, so we loaded up.

120 lbs of Sandbags – Two 2×3’s running through the handles to make a makeshift litter

93lb Sandbag – (My personal Favorite)

Big Tire – 35″ tire off my truck

The directions stated to try and do a low carry of the litter but if it got to be too much discuss it and switch to shoulder carry.  I also told them I won’t be calling out switches so its up to the team.

We made our way to the YMCA field

Big issue! – We didn’t stay as a team and Mainframe and I made it there about a minute ahead of the other two.  So punishment was instituted – 10 Ruck Burpees

I set up a relay course of sorts

4 Stations

Station 1 – Drag that big tire to the fence and back, sprint to tag the next guy (He is the clock)

Station 2 – Deadlift the 90lb

Station 3  – Toss the 60lb

Station 4 – Users Choice – I saw fireman flips, rows, curls, squats it was cool

The first rotation took 3:02 so we got in LP and discussed why we Ruck – Looks Badass, Wanted to Push Ourselves – Variety – 2nd F – A challenge.  So with that I asked the TEAM how can we improve on the time.  Everyone through up some ideas and then Shakespeare threw down an ambitious goal of getting the time down to 2:15 we weren’t sure but we embraced it.  We decided on a punishment of 1 Burpee for every second over 2:15.  Well guess what we got it in 2:02!  We came back and got in LP and talked about the power of teamwork and coming together and what we were able to accomplish.

We took a lap around the Y field doing alternate carrys of our Rucks – Farmer Carry – Switch Hands – Bear Hug – Over Head – Again we came together as a TEAM where I started to get ahead of some people and Mainframe gave me a quick shout to slow it down a bit and we finished as a TEAM!!!!

Tired and hurting we came back to do one more rotation on my relay race.  We got in LP and discussed all those reasons we Ruck again and even though were tired we are here to better each other and if we got 2:02 the last time why would we ever go slower again.  So we set the same goal of beating 2:02.  I felt slower, I hurt worse, but as a TEAM we embraced the suck worked together and when we sprinted back to the tire we couldn’t believe we were faster and got 1:58!!!!

We were hurting but got back in LP and discussed that it took 8ish minutes to walk there and that we need to speed that up and how can we do it.  Deacon came through with some ideas and the team called out switches like clockwork.  We got back to my truck in 5 minutes!!!!

Joined up with Boot Campers and the other Ruckers to finish off the morning.

MY TAKEAWAYS!!!!

Man I left so inspired by this Ruck today.  When we started we were a group of guys doing a workout.  When we returned we were a team that came together and really pushed through the pain to embrace the suck and lift up our fellow man.  Shakespeare and Mainframe who are new to Rucking were rockstars and the leadership everyone offered was amazing.  I mean where else other than F3 can you walk away with all this.  Big props to all those guys that got out today and I truly enjoyed myself and had a uplifting and encouraging morning to help me carry those same themes to the rest of my day.

Thanks Guys,

Rad

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Ruck Tuesday at Golden Corral

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We rucked. It was a real hoot. Here’s what we did:

We loaded up “The Worm” on our shoulders, which for the uninitiated is a 4-section (in this case 3 since there were only 3 of us) beast with 4 short logs connected by chains. It’s no fun after the first mile or so.

Speed rucked down 160 to The DOggy Depot, or whatever that thing is called near Bruster’s, and then we did the following:

100 curls
50 squats
25 OH Press
0 Burpees
25 Triceps Extensions
50 Flutter Press
100 Upright Rows

Speed Ruck back under weight.

We had a few minutes when we got back, so Rad says, “Wanna do some sandbag tosses?” If Rad ever says this to you, the answer is “no”. You’re welcome for that little tidbit. He pulled out a 40, 60, and 80 (more like 90) and we proceeded to rotate through pressing them and throwing them as far as we could. ChaChing absolutely MANHANDLED those things. It was stupid. My arms still hurt two days later.

After that, we joined the BootCampers for COT.

It was a good time. That’s all I have to say about that.

Helmet, out.

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It’s a Burpee and Bear Crawl Tuesday!

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15 PAX total with 4 Ruckers and 11 Bootcampers!

Disclaimer given……

Mosey to the back of Harris Teeter and circle up

Q called out 20 Seal jacks to start

Each PAX picks an exercise and calls out the cadence for 20 reps each

SSH

Merkins

Imperial Walker

Hillbilly Walker

Freddy Mercury

Squats

Wind Mills

A few more I can’t remember

Peter Parker

Parker Peter

Stay in the area and line up for some suicides!

Bear crawl to each line in parking lot run back to start and do 1 Burpee

13 lines total (Crowd Pleaser) Especially Anchorman!!!

Round 2 Run to each line and do 2 Burpees at the start line each time

Round 3 Run to the 6th line do 5 Burpees, back to start 5 Burpees, to the end 5 Burpees, back to start 5 Burpees

There were some 10 counts in between just for a little bit to catch our breath!

Mosey to the wall for some wall sits and some more Burpees!!!

Mosey to COT and do a little Ab Lab to finish out!

Great workout! Warm weather (No complaints)

 

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JOE DAVIS + SPEED FOR NEED = IMPACT

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In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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Ruck W/O: Hill Work on Time

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Golden Corral usually draws a good crowd of folks eager to take on a challenge. No different today. A bunch of go-get-ers ready to go get it, despite the cold and wind. Today the ruckers outnumbered the others. Awesome!

No FNGs. The disclaimer was disclaimed. Booties went off their own way, Rad the lone runner went blazing off at a great pace on his own, then we rucked up and got after it.

No 16+ min pace rucking was my goal all WO. So we started off with rucks on running/jogging to the parking lot in front of the church nearby for the COP (rucks off):

  • SSH x 20
  • WM x 20
  • IW x 15 (or so)
  • MNC x 20

Didn’t want to spend too much time on the COP. So then we rucked up and then short mosey over to the hill by the super realistic 300ft tall tree (aka cell tower). This hill is shorter than the hill by the church, but quite a bit steeper.

The Thang – Hill Work

Partner up for a couple of series of exercises / hill repeats.

First series: P1 farmer carries both rucks to top of hill as quick as possible (NO WALKING) and back, P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Merkins
  2. LBC
  3. CDD
  4. Flutter (HAVE to say that with a thick Boston accent – Fluttah!!)
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6
    >> Couple of 10 sec breathers, then on to second series

Second series: P1 with ruck on run to top of hill, do 10 deep LSS, return; P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Ruck curls
  2. Ruck swings
  3. Ruck upright rows
  4. Ruck overhead press
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6

BONUS: When you get to the top of the hill and look to your left (south), you get to see Tinsel’s house all lit up top to bottom!! Sweet!!

By the time we finished all of that, we were ready to get off that hill. Everyone did GREAT!! Alot of excellent mumblechatter by the group. Man we had a group of characters!! Confession – this is what I love about F3. No matter how much pain you’re in, it is so much better when you have folks pushing you on…..and distracting you from the pain with their 2nd F. It made the time go by much easier.

We had about 5 minutes or so to get back to COT. Rucked up and jogged/ran back…..until we saw a wall…..

People’s chair/wall sit, shoulder to shoulder. Rucks on laps. Sit for about 10-15 seconds, then left end person passes their ruck down the line (group is in wall sit position) while they bear crawl to the other side of the line to catch up to it, then back to wall sit position. Relay down the line until all are done. Tried to repeat, but ran out of time. Back just in time for the COP. GREAT JOB FELLAS!!!

This ruck WO I’ve done before at The Swamp. Stairs there help make it more painful. Had to bring it out to the GC. Sorry for not being original.

COT: Announcements, Prayers and Praises – see Boot Q BB

NMM:
I’ve been keeping my talking during my Q’s to a minimum lately. Hey, it can happen. While we were on our brief breaks, I did want to briefly mention to the PAX something that has been on my mind. December is about Gifts. For me, the most important gift He has bestowed upon us all, beside His Son Jesus Christ, is the gift of time. Time ultimately translates to being able to wake up the next day and start each day new. Time allots you a chance to make things better than they were the day before. It promotes growth. It grants you wisdom. It allows you to show mercy, grace, and forgiveness. It allots you a chance to show someone how much they mean to you. It allots you opportunity to reconnect, correct, reconcile with others. It gives you opportunity to heal. It affords one a chance for peace.

But by no means is this gift guaranteed. It can perish at any given moment. We all are given a certain amount of it, and only He knows how much. This is why we have to cherish every moment we are given, and use it wisely.

I bring this up because in December 2002 I lost my dad to leukemia. I did not talk about this to the PAX. Since then, each year around the holidays I get in a funk. My normally positive, energetic self is a bit less so. It has not gotten any easier with time either. He was my best friend, the best dad one could have. He has had an amazing impact on my life. I was blessed to have the amazing family I am part of, and he and my Mom were the reason that was so. To this day I miss seeing him when I visit and calling home and hearing his voice. I thought he was invincible, a hero in my eyes from the time I was a toddler up to this very day. When cancer got him, it put a hole in my heart and soul that to this day I still feel. Our precious time together on this earth was cut short way too early. My mom has been a total trooper. She is an amazing woman. She’s gone through the loss of a son, a husband, brothers, sisters, nieces, nephews, her mother and father, in-laws, and friends. But to this day she is still loving, laughing, nurturing as she was when I was a little child. An incredible mother, another blessing.  When my mom’s time is up, it will rip another hole in my heart and soul as well. I do not have any regrets of my time with my dad…..other than he not being able to ever meet his grandkids, my two sons, one of which I named after him. But what I have learned….through the gift of time…..is that they, with His word as well, have both showed me how to be a proper parent, son, husband, brother, uncle, nephew, friend, and citizen – a better person as a whole – our most important task here on earth, for it impacts the lives of others. Now it is up to me to figure out how I can follow that path. I know that one day my time on earth will end, and then I will be with them, with Him. That path will lead me to there.

2018 is coming. A new year. Another gift of time. I challenged each of the PAX to reflect on 2017 (and previous years). Be honest with yourself and identify what things or aspects in your lives you would like a second chance at. What have you REALLY taken for granted? What would you do better? What would you improve? Who would you want to reconnect and reconcile with? Who would you want to better know how you feel about them? Who would you like to forgive, and let them know? What needs to heal? Where do you need to find peace? When you identify the ‘whats’, the ‘hows’ will be self-evident within you if you open your heart and soul to finding the answers. The path may be rough and challenging, but anything worth achieving usually is. Persevere! Use this gift of time wisely.

Thank you for the opportunity to lead.

God Bless
– NASA

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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20 pax made it out to the golden corral for some bootcamp, ruck, and run.  Rad had a good showing for what looked like a heavy ruck.

A proper disclaimer was made (thanks to dark helmet’s Q school) and we mosied around HT for cop.
COP
SSH x 25
Morracan Night Clubs x 20
Imperial Walkers x 20
Low slow squats x 15
Merkins x 15
Peter Parkers x 25
Windmills x 15
The thang
Mosied over to the front of HT and bear crawled/crab walked to the first cone for four cotners, breaking it up with 10 merkins and 20 LBCs.
Four Corners (three rounds)
1st cone with Cindy – OHP x 25/ Bent over rows x 25/ Curls and tricep extrnsions x 25. Nomad got angry and smashed a block.
2nd cone – Burpees x 10/ Burpees x 10/ Kracken Burpees x 10
3rd cone – Squat jumps x 20/ Lunges x 20/ sumo squats x 20
4th cone – Seal jacks x 30/ Plank jacks x 30 / Bomb jacks x 30
Finished with wall sits with everyone doing one more kracken burpee down the line, and a failed attempt at BTTW by YHC who ate pavement, and finally 10 minutes of Mary led by all nine PAX.
COT
Announcements
As usual, read your newsletter.   Upcoming Icebreaker in York, the Rooster in Rock Hill, and light and heavy rucks.  2nd F at fort mill BBQ at noon.
Prayers and praises.
Thanks Decibel for the opportunity
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Diapers or Depends, Same Purpose

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When I was putting my Wienke together I decided to put something together that would allow for a lot of mumble chatter.  A lot of my Q’s tend to have a lot of counting and wanted something that little thought was needed by everyone to allow for the conversations to flow, and flow they did.

Warm up – COP – Typical Exercises.  SSH, Imperial Walkers, Windmills. Merkins, Mountain Climbers

Tabata – 20 Sec on, 10 Sec Rest, alternating exercises, 2 min rest (slow mosey around parking lot)
Burpees – Mountain Climber Merkin
Ski Abs – Plank Jacks
Lunge jumps – Lunge Chop
Freddie Mercury – Box Cutters
Merkins-Wide-Diamond (rotated through the 3)
20s-High Knees 10s-Mountain Climbers  (No Rest)

Covered a lot of topics but with Cable Guy in attendance and expelling his “usual sounds” conversation quickly went to the use of Depends.  Main Frame added some details about his college years.  Oh what fun.  With Falcon Crest’s approaching birth of his first we all felt that we needed to get him up to speed those first couple months.  This all made for some great color commentary.

8 Boot Campers, 4 Ruckers

Announcements:
Family Ruck 11/18 3pm
Christmas Party 12/1
Baxter Turkey Trot 11/23
Joe Davis Run 1/6/18

Prayers Praises
Falcon Crest – Pending birth of first child
Everest – Pregnancy
Senator Tressell – IR
Wives and Families

Always an honor and appreciate the call.

Cornhole
Out

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Build-a-burp Workshop

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19 pax made it out to the golden corral for some bootcamp, ruck, and run.  Big showing from lake wylie thanks to Jedi.

A disclaimer was made and the bootcampers mosied around HT for cop.
COP
Morracan Night Clubs x 20
Imperial Walkers x 19
Windmills x 13
Low slow squats x 16
Merkins x 11
LBCs x 15
Parker Peters x 15
(Reps are guestimates… no rhyme or reason to #s)
Bodybuilder burpees x 10 OYO (multiple demos requested, still no consensus on order of plank jack/merkin)
The thang
Mosied over to the fountain for some deconstructed bodybuilder burpees in pairs.
1st pax bear crawled to cone, ran to the hill to circle, and then crab walked back to the start from cone.
2nd pax did x16 of the following followed by LBCs until relieved by 1st pax:
Squats
Leg thrusts
Merkins
Plank Jacks
Leg thrusts
Squats
Bodybuilder burpees
(mumblechattter included complaints of lack of visible cones)
Finished just in time and booked it over to HT for COT with a push from Davinci.
Announcements
Christmas party
Probably missing something…. read your newsletter
Prayers and praises
Sick, injured, and traveling family.
Thanks Decibel for the opportunity
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