Tag: Backdraft

The Q, a Weinke, and an Audible

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Dang, it was cold.  The PAX assembled, 2 were off running and the rest began the mosey.  We mosey’d to the access road to Springfield Middle School and completed some warm-ups consisting dynamic stretching, karaoke, accelerating sprints, COP.  We then assembled at the bottom of the drop off for an ab lab.  The plan was for 30 reps LBCs then run the loop, 25 reps each LBCs & American Hammers then run the loop (opted for flagpole as the loop was bigger than remembered – audible 1), 20 reps each LBCs, AH, Flutter Kicks then run the loop (opted this time for the tree line at the top of the adjacent grass hill).  As the ab exercises were all 4 count, we did enough.  There’s still enough time before beach season, but time was flying on this morning’s Q.  Audible 2 – found a wall for wall sits, balls to the wall, and sprints back to the top of the hill.  Off-weinke, the rest of the morning was impromptQ.  Mosey’d to the back of the school and split into two groups of 4 PAX.  Group 1 did partner wheel barrels up and down a flight of stairs, while group 2 did step ups and box jumps.  Mosey’d to back parking lot and completed burpee suicide.  A little stretching to regain composure and then mosey’d to a bus loop behind the elementary school for Dora 1-2-3 with 50 Merkins, 100 Carolina Dry Docks, and 150 Front/Back Alternating Lunges.  As time was dwindling, the decision was made (Audible 3) to abort Dora and begin the mosey back, culminating in dips and a jail break run back to COT to meet the runners.

Count-o-Rama, Name-o-Rama, Name the FNG (Glowstick), announcements, prayers/praises.  Pray for safe travels and patience with the kids still at home from school for the holiday break.

Moleskin: Today was a great workout.  Sometimes life (or a workout) doesn’t go as expected.  Being too rigid and inflexible may cause you to miss out on something great (albeit, unexpected).

Thanks for the opportunity to lead!

 

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Changing of The Guard- Ranch Style

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When checking in with the scheduled Q that was suppose to bring todays beat down, and he said he needed to call in a relief. YHC took it as an early Christmas present. Not only was I able to Q today I also got to hand off the shovel flag to a true HIM. It has an an honor to get to spend the last year leading on of my favorite AOs in all of The Fort, but also to be as excited to give it to Jiffy. He will only make this site even better.

We started off the morning with cars pulling in all the way up to the disclaimer. It was brief but to the point. All PAX knew to give what they could. Dig deep it will only hurt for 45 minutes. So they thought.

Start with easy mosey throwing in some high knees, butt kickers, karaoke.

Circle up SSHx20, IW x 15, windmills x 15, monkey humpers X15, Peter parkers x 10, 6 inches and hold x 2.

mosey to picnic benches dips in cadence x10 followed by derkins x10 for 3 sets.

change to legs 10 squat box jumps, 10 calf raises X3 sets

mosey to wall keep legs burning by doing 20 second wall sit.

Mosey to back of school. Partner up for DORA 1-2-3.

Partner 1 runs loop, Partner 2 merkins, squats, flutters.

Mosey to playground- 5 pulls ups 10 big boy sit-ups, 4 pull ups 8 big boy sit-ups down to 1.

Max set of pull ups.

Mosey to entrance 5 trees lunge walk to first, broad jump to second, bear crawl to third, squat walk to forth, and reverse lunge to fifth.

go back with lunge walk sprint, lunge walk sprint.

Mosey to COT. 1 min ab work.

Hand off Shovel Flag to Jiffy.

Announcements- Joe Davis Jan 6, Convergence this Saturday tega cay elementary 0600 5k/10k.

Prayers and praises for family’s coming and going out of town.

It has been a pleasure to serve the Ranch, the PAX and look forward to another leadership roll in F3.

Backdraft out…

 

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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Sweatin’ To The Oldies @ #Slowburn

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26 HIM came out for a warmer-and-drier-than-the-day-before “moderate” beatdown.  Welcome and disclaimer given and then I turned it over to Clark Kent for a little VQ Warm Up that went a little something like this:

10x Goofball
10x Windmill
10x Cherry Picker
10x Low Slow Squat
10x Side Straddle Hop

10x Merkin

Polaroid took back over and we moseyed to the back of Lowe’s for 2 rounds of:

30x Dips
Bear Crawl to the line
Lunge back to the rail
30x Calf Raises
Mosey to the side of Lowe’s for 1 round of Deck of Pain
Hearts = SSH
Diamonds = Bomb Jacks
Spades = Merkins
Clubs = Carolina Dry Docks
Jokers = 10 Burpees – – – – Dangerfield pulled the Joker!Mosey to the front of Lowe’s for a quick ab workout:

10x Flutter
10x LBC

Mosey back to the Warm Up circle for some Sweatin’ To The Oldies with
“I Get Around” by The Beach Boys.

Start in a squat and every time “I get around” is said you go up and down.  It’s 2m8s of squattin’ and hopefully the guys were feeling the Slow Burn.

Most of the PAX gave AYG to the Chick Fil-A hill and a mosey back to COT.  Great job!
Announcements:
-Turkey Day Convergence 11/24 0600 @ The Ranch
-Christmas Party 12/1 1830 @ Regal Manor Clubhouse
-Paradise Turkey Giveaway Bring a FROZEN turkey to an AO on Saturday, November 18th. Why? To bless the Paradise Community with turkeys for Thanksgiving. This turkey giveaway will reduce the financial burden for underprivileged families in this neighborhood as they prepare for the holiday. We will also eat lunch with the community during this event to further build relationships with our brothers and sisters in Paradise. Read the pre-blast for details regarding this fruitful event. Contact Deacon with questions.

Pinup prayed us out.

It’s always an honor Q’ing.  Thanks, again, Barry Manilow.  Peace.
~Polaroid

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Bags for Beds

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The PAX of F3 the Fort are being called on to support a local effort to help the less fortunate. This particular campaign, however, requires no (real) time to contribute to and will cost you NOTHING. But the impact you will make is a powerful one.

The “Falcons Give Back” club at Nation Ford High School is collecting lots of supplies to help various organizations in need throughout the year. Right now, they are in desperate need of plastic grocery bags. These bags are “hand woven” together to create matting that is used for bedding by the homeless. That’s right. Bedding for the homeless. This is a simple act that can give less fortunate community members a little more comfort.

The Deal :   We will be collecting clean plastic bags (no spilled milk or hamburger juice, please) at each workout, beginning on Monday 11/13 and concluding at the Thanksgiving convergence. Site Q’s (or a designated PAX member) will collect at each workout. I will coordinate pick-up. We don’t need a few guys bringing a ton of bags.  We need a ton of guys bringing whatever they have. Clean out from under your kitchen sink! Aye!

11/13-11/23

Be “That Guy”!!

Beacon

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WhatDid brought Sally to the Ranch

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The Ranch, a staple go to AO here in the Fort had 10 HIM show up to get better.  That’s as simple as we kept it.

YHC gave a disclaimer as we had an FNG present. All moves are suggestions, you’re here on your own will, modify as needed and off we went.

My chicken scratch weinke is attached to this post. The highlight – 3 minutes of Sally Up, Sally down merkin fest. Great idea until about minute 2 for most of us. Those merkin beast out there today – great job men.

Welcome to FNG Octane. Who of which, is of Respectable status. He was in my driveway ready to go at 4:45.  It’s never to late for us to get out there and crush it- as proven by Octane. Pax -go out there and EH even our older brothers.  They’ll teach us a few things along the way.

Announcements:

  • Fast5 – Get on a team and ask Anchorman and Zika for details
  • Christmas party on 12/1.
  • Get involved with G-Fit. Which moved to Saturdays at Steele Street park at 3 PM.

Prayers/Praises

  • Praises for all the great Fort AO’s
  • Family, Wives/Children

Until Next time…WhatDid out

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300s at the Ranch

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I’m a little late getting this posted so I don’t recall all the finer conversation points and stimulating discussion points we went shared. But I’m still within the 7 day back-blast window!

Mosey to back of school for pretty standard warm-up. SSHs, Hillbilly Walkers, Windmills, Mtn Climbers, Peter Parkers, Squats.

Mosey to larger lot for warm-up ladder. On one end Merkins, the other Donkey Kicks. Start with 5 on one end and 20 on the other. Go up and down by 5 each time: 5/20, 10/15, 15/10, 20/5. Each time you pass thru the middle 3 burpees.

Mosey to behind school for walkin BTW. Walk on hands all the way down the wall then Lt Dan walk (lunge, lunge, squat) back to start. Only called this once so we had plenty of time for the 300.

Mosey to front of middle school. It’s a semi-scientific fact that 30 reps of anything is right about the point you want to hurl things or insults at the Q. So based on hard science and a plan for not letting Straight-up lap all of us, we started the 300. Pretty simple, 30 reps of 10 exercises. After each exercise run 1/2 lap and wait for PAX. Exercises:

  1. Single Leg Lunges using bench – 15 each leg
  2. Scorpion CDDs – 15 each leg up
  3. Dips using bench
  4. Jump squats
  5. Derkins using bench
  6. Seal Jacks
  7. Calf raises (30 regular, 30 in, 30 out)
  8. Flutters
  9. 10 Box Jumps, 10 Step-ups each leg
  10. Plank Jacks

Great work by all the PAX. We were able to get through the complete 300 with about 1 minute to spare. All the PAX stayed together and encouraged each other to finish strong. Thanks again Backdraft for the opportunity.

Logging off,
Mainframe

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Light Pole Lane – a Colosseum BB for 10/24/17

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Well… it was another day in paradise at The Colosseum.

THANG:
Mosey lap around the pickup loop in front of the school, then circle up at the end of “light pole lane”. I don’t know that I’ve ever heard anyone call it that, but those that have posted there know exactly what I am talking about, I think. We partook of some normal warm-up goodies like Squats, Windmills, Merkins, Moroccan Nightclubs, SSH, etc…

Next it was 1 burpee and add a burpee at each light pole until we get to the end and meet me there, plank for the 6. Then for no fun, we did a few burpees in cadence, which is, I am told, the proper way to do them.

Then we moseyed down the entrance road to the cross street of Patricia Ln, which is about the halfway point between the top of Dave Gibson and the left turn onto Light Pole Lane and to the schools. (If that makes any sense at all) Here, we played “it pays to be a winner” and we hoofed it to the top of Dave Gibson and pack to Patricia as fast as we could. MacGyver (shocker) was the winner, so he got to pick the ab exercise. 30 flutters… Then second place picked the direction to run… up the hill or down the hill… Naturally (I think it was Backdraft who picked) we went up the hill… #choosetheharderthing … then we bear crawled back for the 6.

We repeated this nonsense until about 0552, then we ran down to the corner of Light Pole Lane for a little ab work and an AYG sprint back to COT.

NMM:
A couple of thoughts:
1. Light Pole Lane is longer than I thought and I nearly killed myself trying to stay ahead of Pax until I finally ran completely out of gas and nearly splashed merlot.
2. If you are at a workout with MacGyver, he will most likely be The #King
3. If you are at a workout with Backdraft, he will most likely choose the harder thing, and will push you to do the same.
4. If you are at a workout with Longshanks, he will most likely talk a lot of crap, but he will do it while he is helping you along and making sure you ok. He does that part quietly because he has a rep to maintain.
5. If you are at a workout with Sparkle, he will most likely push harder than you.
6. If you are at a workout with Trucker, he will most likely fake complain a lot, but push harder than you.
7. Finally, if you are at a workout with me, you are not the dumbest guy there, so you got that going for you… which is nice…

Helmet, out.

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Coliseum- Mumble Chatter- Not on my watch

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After seeing twitter post about possible mumble chatter at my Q from some legendary yackers YHC decided to bring one of his old school simple but effective workouts to these guys. a nice 46 degrees to start the day had a few arriving in there sweatshirts, a few were mumbling about not knowing where their cold weather gear was. Little did they know the ones that showed up with it on would be wishing they hadn’t in a few.

Quick disclaimer and were off.

Mosey to basketball court, dynamic stretching toy soldiers, knees to chest.

Circle up SSHs, mtn. climbers, flutter kicks, Windmills, peter parkers, chopsticks.

Mosey to light poles. at each light pole perform 15 Carolina dry docks, 10 alternating jumping lunges, 5 burpees. 10 light poles. Flutter kicks until 6 arrives.

Return down the line except 15Air Squats, 10 merkins, 5 burpees. LBCs until 6 arrives.

Mosey to parking lot and pair up for DORA. 50 merkins, 100 squats, 150 LBCs while partner runs to wall and does 1 muscle up.

Back to COT with 25 yard bear crawl on the way.

COT.

Announcements- Fast 5, Family Ruck, Community Café 5k, The Fort Christmas Party.

Prayers- Passing of Cake Boss sister. PAX looking for work.

Praises.

 

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