Tag: 38 Special

Warm and Wild

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A few Ruckers and a few Bootcampers for a nice one

Warm-up included a short run about .3 of a mile

COP

SSH

Diamond Merkins

Seal Jacks

MC

PP

Slow Squats

Mosey around back and partner up

One man BTTW while the other runs and does 1 Burpee, Flapjack. all the way up to 10. on even numbers it was wall sits, odd numbers it was BTTW

Keep your partner and mosey to the cones

at each cone do 10 partner hand slap merkins fo 3 cones and return doing 10 big boy situps partner hand slap

Repeat this time do 5 Diamond Merkins hand slap and 10 Squats on the way back hand slaps

Mosey to a curb and do 15 Dips, 15Derkins, 15 LBC’s 15 Mac Tar Djai (Excuse the spelling error) Repeat 3 times

Mosey to COT area for a little Mary then COT

Great workout and glad to be back! Hopefully everyone got their money’s worth!!

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Sprinting in the Corral

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The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

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Playing Games With The Gods At Pantheon

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38 Special threw out a request for a Q for this week on Slack, gotta stay off Slack but I obliged and here I am.

There were many runners running and pre running and pre pre running but none of them wanted to hand with the gods, so we just had three plus myself.

The Uno deck was in play and the thang went like this:

Uno rules mostly, and each card number 2-9 equals the rep or 0 equals 10.

Colors determine the exercise:

Blue – Merkins
Green – LBCs
Yellow – Squats
Red – Lunges

Special cards:

Skip – Run
+2 – Two exercise, two reps each
+4 – Found reps of each exercise
Reverse – Repeato the last exercise
Wild – Change color and exercise

Burpee Penalty if you don’t have a match card (same number of color, or wild).

Thanks for putting up with my fun and games Q that I stole from 3D many months ago.  Hopefully it was  good one.

Many thanks to all Pax of F3 as I approach three years in the Gloom this March.

Also the Rooster and Yeti are fast approaching.

March 27 is Mental Battle Day in F3, with a focus on men’s mental health.  More info to come.

Thanks 38 Special for the chance to lead.

Thrill Out.

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In memory of 24 / 8

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After hearing the news yesterday of the passing via helicopter crash of one of the GOAT’s Kobe Bryant, YHC felt the need to honor him AND the lives of the other 8 individuals with a beatdown full of 8 and 24, his jersey #s.

Standard disclaimer preceded by the following message: Friends, let us not become fearful when confronted with life’s impending expiration. Rather, let us live with a fullness and an intentionality that recognizes the value of each breath given.

Mosey for warm-o-rama:
– At each crosswalk, burpee jump shot (just a regular burpee, but instead of both hands up on the jump, it’s one hand up to drain the 3).  Accumulator burpees at each crosswalk (we did 5 crosswalks to total 21) then circle up for the last 3 = 24 burpee jump shots.
– 24 SSH in cadence
– 12 imperial walkers + 12 hillbilly walkers, in cadence = 24
– 24 single count merkins
– 24 toe touches on the curb

Mosey to distant parking lot and partner up with someone similar in speed. Not your partner, your opponent.  2 cones are 24 parking paces apart.  Partners will start at opposite ends and complete 8’s (similar to 11’s, but #Kobe).  One end is squats, the other end is merkins.  After you complete the first exercise, bear crawl to the other end. Complete that exercise then mosey back. Repeat until you flapjack and complete the 8’s.  That’s right, that’s 7x bear crawl 24 parking spaces.  Doesn’t seem like much?  #try it.  To encourage PAX, YHC reminded them that I’d rather be doing this than losing family members.  Our pain is nothing compared to their pain.

Mosey back to Best Buy wall for 24 seconds BTTW, 24 dips (ouch), and 8 jump shot burpees.  Repeato.  YHC then reminds PAX of a famous quote: we’re not guaranteed tomorrow.  While true, we’re also not guaranteed the rest of today.  So what are we going to do about that?  Hop into plank to go around the circle and mention something they’re grateful for and/or something they’re going to do different TODAY to make an impact.  Unfortunately, 38 felt the need to grace us with his inner smells.  Fairly certain he ate something that was not real food the night before… I digress.

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Stuck in Head

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Nice cold morning to move some weight in the gloom.  4 HIM + YHC showed up to get the day started off  with the #DRP.  Noticed Tinsel was already on station and rucking upon my arrival right at 0505. Good on ya.  Glad to have you back in the Gloom.

In prep for the beat down I got it in my head I wanted to get in at least two miles plus some work so I set out to plan for that.  A little help from Pothole, #Sheildlock, and the plan was set.

All Pax arrived, quick disclaimer from FishStix and we all parted ways. Explained to the #Ruckers that I wanted to get 2 miles in.  Not an extremely hard target but would require some pace to accomplish the workout plus the miles and off we went.

NO Warmup- Ruck to 1st stop- Storage Units at Silver Ridge DR and Lake Vista Blvd ~1/2 mile mark.

15 squats 10 merkins

Rucks Across 98 begin Rucked Mosey/Shuffle all the way to 2nd Stop- The Fountains. ~1.1 miles

20 Ruck Curls for the Girls

15 Ruck Swings

Ruck up the Hill stop 3- Day Care Center

5 Man Makers

Ruck down 160 to Stockbridge to stop 4- Church Driveway

5 Man Makers

Mosey Ruck/Shuffle down to to Stop 5- Garbage Can Alley ~1.7 miles

20 squats

15 merkins

Ruck around the tire store and O’Reilly’s back up past HR to Stop 6 Red Bowl ~1.9 miles

25 Ruck Curls for the Girls

20 Rucks Swings

Ruck to Stop 7- The Hole ~2.09 miles

5 man makers

10 OH Presses

Ruck back to COT ~2.2 miles

Rucked Mosey/ Shuffle was planned but some prodding from Pothole and we did more than even I had planned for. Never a bad thing to push the envelope. This pace also allowed us to get in more work at COT.

10 DC Flutter kicks with Ruck Press

25 Ruck hammers

10 Manmakers

5 Merkins

10 Big Boy Ruck SitUps

Duck Out!

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All the yogging

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YHC showed up about ten minutes early to mark the path and found that there was a great crowd of PAX gathered and at least 4 running the EC miles.  The disclaimer was disclaimed and no new faces were visible in the gloom, so I announced that the BCs would be going with me… and 10/13 ran away with Gecko.  Did not see that one coming.

The warmup

A very short mosey to the pillars for a light warmup. This involved simple stretching of the hips and firing off a quick 20 SSH.  Then we got right into it.

The Thang

Simple. Run to all the checkpoints… At each checkpoint, do some reps. Then keep going.

Stops:
1. 30 dips – At the SW end of the parent lot
2. 35 LBC – N corner of field (by the tree)
3. 30 plank jacks – By the sidewalk
4. 60s (or so) BTTW – dumpster enclosure
5. 30 CDD – N crosswalk

Three loops were completed with a good deal of mumblechatter between the 3 PAX.  YHC does not believe this means that the workout was “light”. In fact, the ability to carry on a (labored) conversation during heavy cardio workouts has always helped me the most. If I’m gasping for air, I’m not going to hit 3 miles.

At checkpoint four the 3 PAX mounted the wall and took two turns doing a 10 count to try to estimate 60 seconds.  Then, when we got up, everyone got another (silent) 10 count to let the blood seep back into the extremities.   The third time around we counted down from 15 as we were getting close to the end.

Three full sets were completed and we made it to checkpoint 3 in the fourth time around, YHC noticed we had ~5min left and we ran back down the short loop, around to the pillars where the yoggers were yoga-ing for 30 dips. The alarm went off and we quickly moseyed over to COT.

COT

Some good announcements were announced. Decibel is looking for mentors for Children’s Attention Home. If you have the time, or can make it, this is an excellent way to go from PAX to HIM. There are some races coming up. Dam2Dam relay is having a fundraiser at the Baxter Grapevine on January 29th.

Lots of prayers extended. YHC asked for prayers to help him lose the “dad bod” by cutting out the casual pint of beer most evenings with dinner. Lots of hurting family members.  Our troops are in the direct line of fire again.

 

I’m always very thankful to be asked to Q.

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Jack of all Kinds and The ShovelFlag Switch

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21 Pax showed up for the Slug-fest that was a Cha-Ching and YHC’s Co-Q.  All Pax arrived on time for the special 0500 kick off. I was taking the #ShovelFlag at the end of the Beatdown so we wanted to do something brutally special to mark the occasion.

Quick disclaimer and we where off and rolling. Cha-Ching had the 1st 30 minutes and didnt’t disappoint.

Mosey to the end of the BEst Buy /Pet Smart Parking lot.  30 SSH- Mosey on to the other side of Home Depot 15 bomb jacks, run back to spot by Petsmart 20 smurfjacks, run back to HD 30 seal jacks, run back to PS, 30 plank Jacks.

Mosey over to the wide parking lot in front of PS.  Break up into two groups for a new take on Bone the Fish.

Bear crawl up two parking spaces then side crawl down the line then up two more, rinse and repeat. Total parking lot length was about 15 spaces.  At the end do 30 squat jumps. Bear Crawl down and back again , do 20 donkey kicks. Then we bear crawled up two spaces and side shuffeled the width of the whole parking lot. Continue this down the length and did 10 burpees to complete the movement.

Mosey over to the fountain 3 types of burpees before time expired on the first 30 minutes.

5x Kracken Burpees, 5x knee slap burpees and 5x 1 leg burpees.

At this Point I took the Reins:

The Shovel Flag Switch

Split PAx into teams of 3.

MAX REPS TO FAILURE

P1s = Body weight in the lower level of stair alley

P2s= Run between groups: up/down the stairs

P3s= Cinder blocks

Basic rules: P1 Starts on the bottom level of the outdoor patio across from Just Fresh doing Max Rep Body weight exercises.  P3 moves to the dead end side of the parking load and does max reps of cinder block exercises. P2 starts with P3 and runs roughly 100 yrds up and down the stairs to P1. Upon arrival they switch. P2 does body weight and P1 runs up and down the stairs to P3 and they Switch as per the above.  Rinse and repeat through the various exercise combos.

Exercises:

Round 1- P1- MTN Climbers P3- Block Squats

Round 2-  P1- LBCs P3- Block Swings

Round 3- P1- Squats  P3- Block Curls

Round 4- P1- Bomb Jacks- P3- OH Presses

Round 5-P1- The Claw( Thnaks PotHole)   : P3- Block Hammers

Round 6 P1- Merkins  P3- Squat Thrusts

Round 7 P1-Peter Parkers P3- Alt Hand Block Merks

Round 8 P1- BBS  P3- Man Makers

We Made it Through 6 rounds finishing on Squat Thrusters and Merkins.

With 4-5 minutes left we picked up the cindys, beatdown boards and laundry pile( it was decidedly warmer than some of us expected)  shuffled back for COT.

I accepted the Shovel Flag and look forward to growing the reputation of the #Swamp as a smoker AO in The FORT.  Appreciate Cha-Ching thinking of me to take over for him. It’s an honor!

Duck Out!

 

 

 

 

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Moving Weight

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4 PAX came out for the #DRP at the newly named Lake Wylie Ruck AO ” Tugboat. Poopdeck’s weight moving brother.

Ice-T dropped the Disclaimer for the both the boot camp and ruck, and they took off.

We rucked up grabbed the the Sandbag and started off on a 1 mile 14 min time hack.  We started as 3 and 38 special caught us at the turn.  good 2ndF while maintaining pace and passing the sandbag.

As we tuned into the boat ramp time was waning and with a 15 Man Maker penalty a ahead of us a shuffled was warranted. Around the long side and back down the middle right on time.

No COP/Warmup- That is what the 1 mile ruck was for.

5 pain stations were laid out across the parking lot.  It was supposed to be down the center light posts but LK’s behind on the power bill so I called an audible and spread them out.

It went like this:

Station 1

5 Man Makers 1 pax does MM with Ruck on with Sandbag

25 Merkins Ruck on

35  ruck swings

Station 2

5 Man Makers 1 Pax does MM w/ Ruck on and Sandbag

35 Ruck curls

25 Up-Right Rows

Station 3

5 Man Makers 1 Pax does MM w/ Ruck on and Sandbag

50 Ruck Squats 1 pax does with ruck on and sandbag

25 DC Flutter Kicks w/ Ruck Press

Station 4

5 Man Makers 1 Pax does MM w/ Ruck on and Sandbag

25 DC American Hammers w/ ruck in hand

25 Squat Thrusters 1 pax does with ruck on and sandbag

Station 5

5 Man Makers 1 Pax does MM w/ Ruck on and Sandbag

25 OH Presses 1 pax does with ruck on and sandbag

25 DC Mountain Climbers

We got through 4.75 stations and with 7 minutes remaining we competed Block hammers and did another 5 MM and headed for COT.

Great group to ruck with this morning. look forward to see this AO grow.

Duck Out!

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4 big boy corners

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Upon arrival, Darkest of All was already in 2020 form with the newly coined “traveling pants” extra credit.  A handful of brave (stupid) souls joined him for a 3-4 warmup prior to 0515.  As 0515 quickly approached, 10 was the number that came to play for what was an extremely warm late December morning.  Quick disclaimer and a short mosey over to the neighboring parking lot for some warm ups.  Started out with SSH, windmills, merkins, low slow squat, parker peters, then some stretching…yes, stretching.  Quad stretches followed by some shoulder and arm stretching.  Now that warming up was out of the way, YHC quickly mapped out where the 4 corners were going to take place.

Corner 1 – Old Navy; Corner 2 – Ulta; Corner 3 – Home Depot; Corner 4 – Best Buy / COT…this made for a 1.5 mile loop around the grounds we call Quagmire.  At each corner, the following exercises we performed:

  • 10 bomb jacks
  • 20 diamonds
  • 30 CDD
  • 40 jump squats
  • 50 flutters

Oh ya, the goal was to get to the corners via bear crawl….j/k, that would just be insane (please don’t anyone do this or Jedi may complain a little bit).  We used our legs and ran, but the goal was to run quickly.  Jedi and Cha Ching were the pacesetters while the rest of us mortals made sure we could still see them.

Once all had completed the one loop and all the exercises, making it around again with exercises in 15 min was not going to be worth the price of admission.  So we moved the 4 corners into closer range and proximity.  In the bigger Best Buy parking lot, we did a mini-4 corners but with a center starfish idea.  In each corner we did the merkin exercises with the center being 5 burpees (go do the corner, come back to the middle, repeat until all corners complete).

  • 20 wide arm
  • 20 diamond
  • 20 ranger
  • 20 partner derkins

With 7 or so minutes remaining, we did the same concept / idea but in MARY style.  In the center was 5 LBC.

  • 10 flutters
  • 10 hello dolly
  • 10 rosalita
  • 10 American hammers

Wrapped it up at 0600 and headed over to COT for name-o-rama, announcements and prayers and praises.  YHC didn’t bring any words of wisdom (like I have any…lol) today as this was a non-talking, mimimal mumblechatter, no-10 count kind of morning.  Yes, there was the occasional Jedi rib shot and DH “encouragement”, but pretty calm given the constant go.  Prayers go out to Milehigh who is nursing a knee injury.  Thanks for the call to lead, always appreciate it!

Shady

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Olaf coupon buffet at Golden corral

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My knee was still recovering so minimal running was on the buffet. Luckily I have more than enough coupons to entertain the PAX crammed into my garage so the couponmobile was loaded down and sitting low rolling into the coral.

Short mosey after disclaim was disclaimed over to a warmup a Rama. It’s been too long since the actual workout so I’m going to list some of the staples I usually go for along with a few I remember.
Lots of SSH to start. I remember a comment about my knee must not hurt to do SSH so I made sure to add a couple 20-30 once the mumble chatter started for good measure.
Then a magnificent Peter Parker followed by Parker Peter screw up by YHC.
Then it wouldn’t be a snowman Q without a full circle of hump.
A little longer mosey to the church parking lot across the street where the coupons were organized into a painful sequence starting with picking up something awful and awkward and ending with battle rope AKA hose tug.

Oh and don’t forget the timer to rotate obstacles being the pull-up dead hang as the center attraction.

Everyone got better except DoaH and Spiderman who chatted the whole time like two schoolgirls at summer camp. Anyways it’s always an “interesting” time and muscles you don’t normally use were sore for days following.

Thanks for the opportunity to lead Lutefisk.

Until next time stay frosty my friends.

OLAF

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