Tag: Backdraft

Burpee Ranch Dressing

Leave a comment

It was a not so humid, humid morning as 8 bootcampers and 2 ruckers decided to show up and accelerate their Thursday morning. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the side of the school followed by some warmups.

Warmup:

15 Side Straddle Hops
15 Squats
15 Windmills
10 Merkins
Down dog/Up dog

Not wasting any time, we ran over to the wall.

10 Peoples Chair with overhead claps
10 Wall Mountain Climbers
10 Peoples Chair with overhead claps
10 Wall Mountain Climbers

A quick discussion on our word of the year and where we are with our word.

Moseyed over to the soccer field for some cone work. I brought this workout out at The Colosseum a few months back. It was such a crowd please, I thought I would give the people more of that they want. Lots of burpees!

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 10 yards. 20 Big Boy situps.  Run 10 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

We line up for suicides.
10 yards
20 yards
30 yards
40 yards
50 yards

Headed back to COT for some ab work, and some prayers and praises.

JWow

TClap |
1

Speed kills at slow burn

Leave a comment

I think we had 16 PAX at slowburn at least that’s what Twister said in the video although I only counted 13.  We always round up.  With cooler temps and a lack of sleep it was a littler harder getting up and moving.  However I didn’t lack any energy based on some of the chatter from the PAX.

Had a brief disclaimer and intro and off we went on a full sprint mosey to the bottom parking lot.  Kicked things off with a little Broga to loosen up the joints.  It’s always a PAX pleaser to do some stretching before jumping into the mix.  We did a few cobra’s, upward/downward dogs and a my favorite pigeon stretch which is good for the buttox and hips.  We moved into a few warmups with SSH, windmills, overhead claps, Moroccan night clubs, Rinse repeat a few times.

On for another mosey to the back of Lowes where we started with dirkens, dips and squats with a nice bear crawl to follow.  Then I had the PAX pick 3 numbers between 1-20 for some self directed pain.  Merkins, shoulder taps, squats, and calf raises.  A few rounds of that with lunges and toy soldiers mixed in.

Off on another lightening speed mosey for a final wrap of four corners.  1.  Merkins, LBC’s, Squats 2.  CDD, calf raises, flutters 3. SSH Shoulder Taps LBC 4.  Mtn. Climbers, rosalitas and Freddie Mercurys.

Final jail break to wrap in COT.

Thanks for the opportunity Hootie!

TClap |
1

Do a few things, but do them well.

Leave a comment

Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

TClap |
8

The Coop take 2

Leave a comment

Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.

Thanks for having me out to Q Punchlist.

TClap |
1

Blockparty- Just work

Leave a comment

Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

TClap |
2

Gemini Birthday Bash

Leave a comment

The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

TClap |
6

Badger 1 year Convergence

Leave a comment

Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

TClap |
6

Laces Out – The Bear Prep Edition

Leave a comment

4 men joined me today for an awesome 6 mile tour of some hills around Fort Mill. Why not with The Bear around the corner?

A disclaimer was given, as well as a safety check. We warmed up around the lot and we were off. Whenever Vuvu shows up, and I am the Q, I know I will be leading from the back. He put it to us on Tuesday and challenged the pace again today, although mainframe was the rabbit, as he usually is.

Great group today, albeit small. What I love about running is you never know who you will be spending time with and  getting to know better.  For me, today it was Spud. A true #HIM. We mostly talked about The Journey. What it has meant to him and what it might could mean for me. We realized there was a reason God had us running together today. I love that. All 3 Fs were hit.

Anchorman and Barry were missed.

This was the route-

left on Munn, right on Harris, right on Sutton, left on Richard’s Xing, right on Front, right on 160, right on Sutton

It is a keeper.

Thanks for the opportunity to lead.

RT out

 

TClap |
1

Shot Put At The Ranch

Leave a comment

I’m a little late posting this but trying to stay off Funhouse’s naughty list. Go time arrived, disclaimer was given, and 7 of the finest PAX moseyed off behind the elementary school. Circled up for some quick warm-ups: Imperial Walkers, Windmills, Peter Parkers, Parker Peters. Partner up for a Lazy Dora:

  • P1 10 Merkins, P2 Plank Hold, flap jack until group completes 100 merkins
  • P1 20 LBCs, P2 6″ leg hold, flap jack until group completes 200 LBCs
  • P1 25 SSHs, P2 People’s Chair, flap jack until group completes 300 SSHs

Mosey to middle school parking lots. Keep same partner for jump overs. P1 holds plank while P2 jumps over and does a burpee for a total of 8 jump-over burpees, then flap jack. Run to opposite side of parking lot and repeat 6:6, 4:4, 2:2.

Bear crawl over to shot put location. I laid out 5 cones at ascending distances. The area between each cone was assigned as exercise: burpees, bombjacks, handslap merkins, partner situps and seal jacks. Each area also had a number of reps 10, 8 -> 2. The idea was for one PAX to put to determine exercise and then another PAX to put to determine number. Various forms and techniques were attempted for a mix of burpees, handslap merkins, and a lot of bombjacks. Some of the ruckers even came through and attempted to shot put.

After several rounds of that time was running short. Moseyed back to elementary lot and circled up. First round all PAX were doing lunges until it was your time to do 2 burpees. We went around the circle twice with this. Next round all PAX were holding plank until it was your time to do 2 worst-merkins (wide, regular, diamond=1). Time’s up, moseyed back to COT and met up with all the ruckers.

I tried to come up with something different with the shot put piece but ultimately it led to too much standing around in between turns. I’ll have to think about how to modify it to keep things moving. But thanks to all the PAX for trying something different and to Jiffy for the opportunity!

-Mainframe

TClap |
0

Intentional

Leave a comment

We were blessed with a breath-taking views of the moon settling and the sun rising. What a great way to start the day! YHC posted a whole two minutes early to prove the Twitter mumble – chatterers wrong. LOL. Each #HIM shared their struggles in COT. Our discussion gave us a common lesson learned: limit our time with electronic devices. Electronic devices are consuming our time and driving our behaviors. The same goes for our children.

The Thang:

Mosey to the playground near Sugar Creek Elementary

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), Clappers (15x)

Mosey to the JROTC Building: Jacobs Ladder with burpees at the bottom, pull ups at the top 9x

Mosey to the parking lot: Burpee Broad Jumps 30 yards and then run to the end of the parking lot and back 2x. One round of Wind Sprints.

Mosey to Sugar Creek Elementary: Balls to the wall, People’s Chair 3x

Moleskin:  

To be a high impact man, you must be intentional with your time. Our time on this planet is very limited and life moves at a fast pace. Respond to the Great Commission by intentionally investing time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Be intentional with your family by studying and serving them. Identify and address the needs of your wife and children.

TClap |
0