Tag: Backdraft

Coop- clock from H&^%…

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Valentines day 2018- To prep you for taking out your M this wonderful night we will take a trip around the clock.

Warm up with Mosey high knees, butt kickers, knee to chest, and ankle to chest.

circle up SShs, Imperial Walkers, windmills.

Mosey to pull up bars- 5-4-3-2-1

Mosey to band lot give disclaimer on the clock. start in center work  around the clock at each station always coming back to center in between. In middle 15 burpees stations consisted of squats, LBCs, Mtn. Climbers, CDDs, Apollo Onos, American Hammers, Merkins, Flutter Kicks. You do 50 of each.

great job by all who attended.

read your newsletter.

Prayers and Praises…

 

 

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Running the Lights with Classic Rock

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I haven’t Q’d at the Ranch in quite a while so I thought it would be fun to use the field and light poles in a circuit training of sorts.  It is always a decent change in pace when I can carry around a phone and speaker to add a little life to the party.

Started with a mosey to the back of the school and began with a warm-up of SSH, Moroccan Night Clubs, Imperial Walkers, Hillbilly Walkers and Windmills. We then mosey back to the front light poles along the field.  There are 8 poles so I planned on 2 exercises per pole 50 seconds on and 10 second rest with 10 seconds after them to travel to the next pole.  I hoped to make 2 circuits of the field.  It all hit the fan right off the bat when I actually started on a light pole from the parking lot not the field.  Thankfully in my incredibly observant nature I realized this 9 light poles later and since I’m easily adaptable I was able to handle this wrinkle of an extra pole like the champion I am… The action went like this

-Merkins

-Squats

MOVE

LBS’c

Donkey Kicks

MOVE

-Dips

-Mountain Climbers

MOVE

-Side Straddle Hops

-Nolan Ryan

MOVE

-Box Cutter

-Plank Jack

MOVE

-Lunges

-Peter Parker Merkins

MOVE

-Dry Docks

-Bobby Hurley

MOVE

-American Hammers

-High Knees

Confusion about how an extra pole appeared, Then just MOVE anyway

 

After 2 cycles we mosey to the lot for COT, announcements and prayer.  Always and excellent AO and appreciate the opportunity.

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Repeating Til We Get It Right- Groundhog Day Style

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It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).

There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.

I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.

I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…

The Thang

Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.

In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.

Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball

500 watt work light
USB speaker for the tunes

I think everyone made about 3 rounds and it was an Awesome Day!

NMM

During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.

Geronimo! Out

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Clydesdale Shuffle

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We had 20 at Clydesdale’s for a balmy run.  A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop.  Sure it’s 5mi. I said if you add the little harvest Pt. road hill.  Well that was wrong. All in all it was 4mi. and some change.  I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill.  I did about 3.3mi.  Wasn’t feelin it.  Well it is Clydesdale’s ya know.  Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6.  That dude can fly.  That’s all  I got.

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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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