Category: The Fort

Giddy Up at the Ranch

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Always good to Q especially a location that I was former site Q at. Start with a nice disclaimer and let everyone know they showed up to the best and hardest workout of the day in The Fort.
Mosey around school grounds at a brisk pace. Warmup 20 SSH, 20 merkins, 20 flutters repeat.
Mosey to pullup bars
5 pullups-20 big boys
4 pullups- 16 big boy
3 pullups- 12 big boy
2 pullups- 8 big boy
1 pullup- 4 big oy
work back up the ladder.
Mosey to bus parking partner up Wheel barrow around parking lot when you switch 5 bomb jacks each.
Mosey to wall Balls to wall/ chair sit with shoulder presses x’s 3 sets each
Mosey to benches 15 derkins, 15 box jumps, 15 dips
set 2 10 of each
set 3 5 of each
Mosey to COT
Announcements, Prayers, Praises
Keep everyone safe and injury free.
Keep praying for Cash.
Backdraft out…

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LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

.

We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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Sweet Sixteens at The Fort

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Five men posted at The Fort/bootcamp on a cold, but dry morning.  Two pax posted for Milkshake.

Warm up
Mosey run on the path, stopped along the way for some burpees.  Ended at playground and did:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1 Sweet 16’s
1 merkin, then run to walking path (~150′) and do 15 LBCs
Run back, 2 merkins-14 LBC’s, etc.

Mosey run to Springs Global side lot.

Thang 2 Fishy Tracks
Distance of approx 200′
Curb plank walk 10 steps/2 merkins, down the whole length, then run return to start
Crawl bear 5 steps/then 10 CDDs, down the whole length, then run return to start
Lunge walk 6 steps/10 squats, down the whole length, then run return to start

Mosey run back to WEP.

Thang 3
Global warming (did Monkey Humpers, Cherry Pickers, Bobby Hurleys, Smurf Jacks, Goof Balls)

Thang 4 Bear vs. Crab Soccer 
Split pax in two teams
Yoga ball in the middle
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
After score, switch animals. Repeat.

Mary, actually seven minutes worth.

Fini, COT

The Milkshake fellas joined us at COT.  Happy birthday to 3D!  Prayers for aged parents; bring them comfort and guidance for the physicians caring for them.

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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Site Q Siwtcharoo: Holiday Surprise

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7 PAX gathered despite having no knowledge of who the Q would be.  Disclaimers were given, a few moseyed off to run and because we were unable to recite the 5 core principles in order, all PAX did 5 burpees OYO before we moseyed to:

COP – Low Slow Squat x 15 working in Moroccan Night Clubs X 15 while in people’s chair, SSH x 31, Imperial Walkers x 15, Windmills x 10, Merkins x 10 with salutations right, left and holding at 6-inches while sparkplug gave us a 10-count.

The Main Event – 12 days of Christmas of course.  YHC took a page from Deacon’s book – the 12 step program.  A not so moderate workout consisted of the following:

100 yard shuttle run – 50 yards up the hill and 50 yards down
Jumping Squats (2x)
Big Boy Sit Ups (3x)
Pepper Grinders (4x)
Burpees (5x)
LBCs (6x)
Sumo Squats (7x)
Heels to Heaven (8x)
Dips (9x)
Calf Raises (10x) – (10 with toes outward, 10 with toes inward, 10 with toes straight out)
Diamond Merkins (11x)
Wide Arm Merkins(12x)

All PAX finished 12 rounds just in time to meet Uhaul and Boss Hog yogging in to COT.

Announcements were given, praises and prayers were offered.

Thanks to Crab Cakes for the opportunity to switch it up, post with some PAX YHC had yet to really get to know and, as always, for the chance to lead.

Cyclops

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The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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Laces In- whats in your pocket (a deck of Cards)

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disclaimer
dynamic warmup into static warmup.
Mosey to pull up bar (a longer ways away than Tesh made it sound)
pull ups 5-4-3-2-1 with 10 bagboy sit-ups in-between.
pull out the cards
spade= squat
club= merkin
heart= LBC
diamond= Burpee A=14, K=13, Q=12, J= 11 and etc.
After everyone got to pick a card we all did another set of 5 pull ups
Mosey to band lot.
Lunge 15 yards sprint 85
bear crawl 15 yards sprint 85
pick another card for the PAX at the end the Q picked all aces that had not been pulled.
jail break to COT.
announcements- Calve Boss 5K, 10K on Christmas eve. Look for pre-blast from Stang on giving gift cards for the teenagers at Levine Children’s hospital for Christmas.
Prayers- went around the circle. praise or prayer

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Blind Date at the Fort

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The Gloom

12 men gathered in the gloom at the Fort. 6 of which were destined for Milllllllkshake and the other six submit themselves to a beatdown by Keiser and YHC.  I will not attempt to begin to understand the inner workings of Millllllllllllkshake, and will let their Q write more about that later.

Keiser looked for any new faces and dispensed the disclaimer to the crowd of veterans.

Warmup

Despite having never met Keiser, this co-Q worked out very well.  Keiser started us off with some tappy taps, windmills, SSH, and imperial walkers. Then passed the baton to YHC who added some low, very veeerrry slow, squats, and hillbilly walkers. Then gave the baton back to Keiser.

The thang – keiser

Immediately moseyed straight to the playground and paired up for an arm-burning dora.
50x pullups
100x derkins
200x dips
The run was around the playground (roughly 160m).

As the workout continued to move along we noticed that a large group of people were gathering on the Eastern field. Turns out they were wearing Krav Maga shirts and eventually running in circles around the park.

That wasn’t enough to pad out Keiser’s half of the workout, and he knew it, because there was a round two.
100x hello dolly
200x LBC
300x flutter

With one minute left, there was a 6″ plank called.

The thang – yhc

The first thing YHC said was that Keiser must have overheard him talking at the Christmas party because the dora (which is an old standby for a darn good reason) was my idea, too. No matter, let’s do AMRAP and run even farther!

Split the group up according to the original partners and instructed the 3 PAC running and doing the exercise to work as a group.  We did all of our reps at the picnic table just outside the SE side of the playground.  The runners would B-line from picnic table to the white mile marker thing seen just over the trash can here. Then turn right and run to the top of the hill turn around and head back on the same path. In total about 530m.  The exercises were (again, AMRAP):

  1. Step ups
  2. One leg down, the other on the bench behind you, squat (these have a name but I can’t find it)
  3. V-Ups
  4. Pistols

YHC was pleased to hear mublechatter amongst the PAX as they ran together and learned about Big Ben’s graduation from AIT recently.  When YHC mused, “I suppose these runs are easy mode for you.” Big Ben responded with a smile and an enthusiastic “Yes, sir!”  YHC is always honored to work out with veterans and those actively serving and Big Ben was no exception.

Five minutes left, not quite enough time for one more round, so YHC announced a mosey back to COT for 5 minutes of Mary. But that seemed like a darn waste of such a fine field. So we stopped 4 times for 5 OYO burpees.

COT

Met up with the Milllllllllllllkshakers and noticed there was a WHOLE MINUTE left and did 10 windshield wipers. There were some park maintenance people who were (im)patiently waiting for us to vacate the parking lot so we kept it quick. But first we renamed Big Ben to Screaming Eagle.

Read your newsletter and prayed for the pax who are hurting.

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Rust Removal

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8 HIM decided to shake off some Thanksgiving Holiday Rust at Quagmire.  After observing a missing flag due to a notably absent site Q (cough cough, Mile High, cough cough), disclaimers were given, 5 core principles of the workout were spoken by the PAX in proper order.  Off we moseyed.  Here’s what happened:

COP – 1)  SSH x 20, 5 burpees  2) Imperial Walkers x 15, 5 burpees  3) low slow squat x 15, 5 burpees, 4) merkins x 10, 5 burpees  5) hillbilly walkers x 15, 5 burpees

Moseyed to Target for Partner DORA – 1,2,3,4.  Having 8 led to even numbers and pairing off evenly.

100 – Jumping lunges (crowd favorite)

200 – Squats

300 – LBC’s

400 – Clave Raises

A 10 count was given, 5 more burpees were done (just because) and off we moseyed to the fountain for some 30 on 30 on 30

At the fountain – 30 dips, 30 derkins, 30 step ups.  Time to mosey to the Marshalls lot

Partners were found again for a quick DORA 1 – 100 merkins while partners ran 40(ish) yard sprints – 20 down and 20 back.   5 burpees were done (to be consistent) and we moved on.

Mosey again to COT for a few minutes of Mary:  American Hammers x 21, Box Cutters x 20 and some protractor work to keep people sharp on their geometry.  COT brought things to a close.

Announcements – Read your newsletter, XMas Party this Friday at Baxter Mushroom Pool Clubhouse, Convergence and Clave Boos 5K/10K on Christmas Eve at Colosseum.

Prayers and Praises were offered.

YHC is admittedly not a regular at Quagmire.  Monday was a great experience and my thanks goes out to Mile High (despite his absence) for the opportunity to Q and to get better around some very high impact men.  It was a honor to post this morning and start December off right.  The message to us all was to remember why we are here – for others first, ourselves last.   For it is true that when we are right, we can be right for others to make the impact we are called to bring as leaders.

Honored,

Cyclops

 

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“OCBAL” at Quagmire

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PAX: Mile High, DaVinci, Bones, Slap Shot, Wrangler, Cha Ching, Copywriter, Gears, Pothole, Grout, Deacon, Half Shell

The OCBAL…

12 HIMs gathered at Quagmire for their DRP and to help create a calorie deficit as part of Thanksgiving week preparations.  In putting together the plan, YHC asked his three boys (ages 4 – 7) what they thought we should do for a warmup.  It provided some insights into exactly what they think we do when we post.  As I explained when we circled-up, it was a heavy dose of favorites with a “dash of random”.  And our warmup began, in three parts:

Part One:

  • 10 Merkins
  • 10 SSHs
  • 10 Burpees – OYO
  • Mosey to the fountain

Part Two:

  • 10 Merkins
  • Partner wheelbarrows from the fountain to the stop sign.  Swap at the end, switch partners and wheelbarrow back to the fountain.  (Small dash of random, larger dose of pain)
  • Both partners then run one half lap around the traffic circle back to the fountain.
  • Rinse and repeat including the fountain run

Part Three:

  • 10 Merkins
  • 10 SSHs

After the warmup we moseyed over to the Target parking lot.  No red balls of pain but instead, we stopped in one corner of the parking lot for a brief explanation.  At our starting point we were to do two sets of exercises (one on the ground and one standing up) in a ladder format up to 10  (1,1, 2,2, 3,3, 4,4…. etc.) followed by a lap, a very big lap, around all four corners of the parking lot until we reached the starting point again.  YHC wasn’t sure exactly what to call it so I referred to it as a “four corners” which DaVinci later appropriately renamed “The OCBAL”.  (More on that later)  And we began:

  • Set #1: Merkins & Squats followed by a lap
  • Set #2: LBCs & Side Straddle Hops followed by a lap
  • Set #3: Carolina Dry Docks & Imperial Walker Squats followed by a lap
  • Set #3: Plank Jacks & Monkey Humpers followed by a lap

We ended up doing 55 reps of each exercise and by the time we returned to COT we had put in over 2.5 miles of fun.  There was good mumble chatter along the way and one or two comments about Quagmire becoming a “running AO”.

As I mentioned, YHC incorrectly said that the workout we were doing was going to be a “four corners”.  It certainly wasn’t a traditional four corners.  We did multiple exercises and counted up rather than a single countdown exercise.  Oh… and we ran… a lot for a bootcamp AO.  DaVinci nailed it when he coined the new term “OCBAL”.  One Corner followed by a Big Ass Lap.  OCBAL… submitting soon for official exercise routine status.

Announcements included the Thanksgiving Day convergence, sign-ups for the Holiday party and the always popular “read your newsletter”.  Prayers included ailing coworkers and friends, safe holiday travels and patience with family.  Thanks for the honor to lead.

Half Shell

 

 

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