Tag: Bart

Mini Board of Pain at The Abyss

Leave a comment

I hate being cold. BUT…..thankfully F3 makes sure the chill does not last long. The cold makes for good running and workout weather.

There’s always a good solid number of folks who show up at the Abyss, and today did not disappoint. No FNGs , disclaimer was said and off we went.

Moseyed around the entrance area parking lot. Nothing fancy, just a nice light run for a few minutes or so. Gathered up along the side of the school near the grassy hillside we ALL love (saving that for another Q) for the COP:

  • SSH x 25
  • WM x 15
  • IW x 20
  • MNC x 20
  • STRAWBERRY pickers x 15

Didn’t want to take too much time away from the main event. No talking (a first for a NASA Q), we just moseyed on over to the back of the school, where there is a nice oval track. Here I had the main event set up.

The MINI Board Of Pain

The real Board of Pain has become somewhat of a legend in The Fort region. It has been around for quite some time challenging people to complete it, and it is pretty much THE most challenging thing to try and complete in a 45min workout. I figured we need to keep our eye on the prize and came up with the mini version, lest people forget what the real one can do to the unprepared. There are 18 exercises, 100+ reps each, on the real BoP. With runs between exercises. This one is a scaled down, slightly rearranged version. Three groups of 5 exercises, 25 reps each OYO (unless otherwise noted), nonstop, with runs after every 5th exercise:

  1. Burpees
  2. Calf raises (50)
  3. Ski Abs
  4. Merkins
  5. Long, slow squats >>> Run a lap
  6. LBCs (50)
  7. CDDs
  8. American hammers
  9. Mac Tar Jai
  10. Jump squats >>> RUN FORREST, RUN!!
  11. Mountain climbers
  12. Shoulder raises (50)
  13. Mary Catherines
  14. Hello Dolly!
  15. Wide arm merkins >>> Run like the wind(ed)…
    >>> RINSE AND REPEAT
    (missing from the original BoP were squat jacks, nipplers – whatever the hell those are, and burpees)

Again, NO talking from the Q. A first for NASA (mark it down). I did provide some Pandora streaming music, albeit with a little minor technical difficulty pairing my speaker with my phone (folks were on exercise 4 by the time I got it figured out). The PAX really got after it! Alot of great support and mumblechatter. Most everyone completed 2 full circuits, a few started on their third. GREAT JOB BY ALL!!

We took it right up to ~ 5:57. Enough time for a slow Indian run back to the COT.

Announcements, Prayers, and Praises:

  • READ YOUR NEWSLETTER
  • IF you have nasty, dirty, stained, smelly athletic clothing that desperately need to be cleaned – talk to DaVinci. A friend is starting up a company whose product will save those clothes and make them look/smell new. Send them in, they’ll clean them for FREE, and return them good as new.
  • Christmas party – SIGN UP AND GO!! You won’t regret it.
  • Joe Davis run for Hope in Jan 2018
  • Rock Hill’s Rooster CSAUP
  • York’s Ice Breaker CSAUP
  • Turkey drive for Paradise community
  • Prayers for Whopper’s Mom as she undergoes surgery and for quick recovery.
  • Prayers for Cha-Ching as he tries to find balance in his life (aren’t we all)
  • Prayers for Flea’s son in his continued amazing recovery from health issues at birth
  • Prayers for those unsaid
  • Praises for everyone continuing to push themselves every day to get better

NMM:

I kept the conversations to the end of the COT. Yes, believe it! I just want to highlight how amazing this thing we call F3 is, how much of an impact it can have on yourself AND others. Each and every day PAX are coming out at o-dark-thirty, rain or shine, heat or cold. They’re there to work out, but are drawn out by the people, the fellowship, and mad stronger by the Faith. The more and more you are exposed to the 3 F’s, the more and more you submit yourself to them and what they can do, the more and more you change. Not just physically, but mentally, emotionally, and spiritually. Each and every day PAX in F3 strive to get better in some aspect of their lives. And it has a contagious effect – you find yourself getting pulled along by those leading the way, or you may be pulling others along who need your leadership. It is amazing to watch people transform. I’ve seen many FNGs since I’ve started, and the ‘then vs now’ comparisons are inspiring to say the least. Those 3 F’s can have a profound impact on one’s life.

Almost 2 years ago before I started F3, I was a rather diffident person. I kept up a good facade, but if someone were to ask me to do 100+ burpees, do a handstand vertical against a wall, run a few trails in the middle of the night, run from Columbia to Charleston, ruck 20+ miles with 40lbs or so on my back doing exercises along the way, participate in a few completely stupid and utterly pointless events with alot of miles and alot of pain along the way, or run a marathon – I would just laugh and say “some day”. If someone were to ask me if I feel closer to God, even reading the Bible regularly and attending church again, I’d shrug it off and say “some day”. If someone were to ask me if I felt more in control of my own emotions, actions, and judgments, were the best husband and father a family could ask for, I’d roll my eyes and say “some day”. Well those “some day”s are now. I cannot believe some of the things I have done since the MANY amazing F3 PAX have entered my life, pushing and pulling me along to get better, push my limits. Their open-ness, inspiring stories, leadership, wisdom, and listening abilities have inspired me and helped me become a much better man in many ways. Their non-judgement has made me at ease when I do not feel as Christian as I should be in my ways, and with their help and leadership I am changing that. I am still a work in progress, but I am not afraid anymore to admit it nor am I afraid anymore to climb the proverbial mountain towards self improvement. I am eager and inspired to tackle it.

In the spirit of the month of Thanksgiving – each and every day I thank God for F3, and for the amazing people who really make it what it is.

Thank you for the opportunity to lead!
– NASA

TClap |
6

3×3

Leave a comment

In the better late than never category was able to get out to lead my VQ.  Joined in the rainy gloom by 15 PAX.  After a quick disclaimer we moseyed over to the basketball court area for warmup (Squats, Cherry Pickers, Merkin, Windmill, SSH, and Moroccan Nightclub)

Prepping for this had the #3 stuck in my head for some reason so wanting to not overthink things and keep it simple for my VQ I had exercises written down at 3 stations w/3 exercises at each around the track.

  • Station 1 – 30 Squats, 50 SSH, 20 Lunges
  • Station 2 – 20 Big Boy Sit Ups, 50 LBC, 30 American Hammer
  • Station 3 – 20 CDD, 30 Dips, 15 Burpees

I never really have a great concept of time out in the gloom so planned on 2x through each and see where we’re at (thank you Royale & Bones for helping me keep time!)  Had some extra time after that so decided to mosey to the top of the track for partner up exercise of wind sprints and burpees (note to self, don’t ask for suggestions on partner exercises)

Recovered and had a few minutes left so wall chair was recommended.  Ran the wall chair with the pax at each end doing a bear crawl to the curb + 2 burpees.  Mosey back to COT for LBC, Flutters, and Freddie Mercuries.

Thank you for the opportunity to lead.  I found it to be a good and enjoyable challenge.  Was great to have encouragement from the group!  Till next time

Baywatch

TClap |
2

You Still Have 40%

Leave a comment

17 brave men gave it their all this morning in the gloom of Quagmire.  After a disclaimer and a quick reminder of the theme of the month (VICTORY) it was off to better ourselves.

Quick Mosey complete with:

  • High knees
  • Butt Kickers
  • Karaoke
  • Toy Soldiers
  • Knees to Chest

Standard circle with warm up exercises

Series of exercises that “simply” came to mind:

Using the parking lot in front of Old Navy (slight incline) and Mosey up and down several times between exercises:

  • Lunge walks (up)
  • 10 Squat Jumps
  • Bear Crawl (down)
  • Reverse Lunge Walk (up)
  • 50 Squats
  • High Knees (up)
  • Butt Kickers (down)
  • 50 Merkins
  • 50 LBC’s in cadence
  • Plank challenge for 170 sec
  • 50 Burpee’s (10/min)
  • 3 Wind Sprints

It was repeated several times about pushing to the limits of what you are capable of.  As I have “famously” said once (and will obviously never live down), “When you think that you can’t go any further you have about 40% left in the tank.”  Many times we quit too early when pushing ourselves and it is not because we can’t “physically” do it but because our mind tells us to quit.  It is only when we push through those barriers on a consistent bases can be experience growth and grit to make us stronger men.  Super proud of every man who posted this morning and proved to themselves that they are willing to leave it all at COT.

TClap |
9

What a Quagmire!

Leave a comment

Love the great start to the week at an F3 workout at the Quagmire.  Here’s what we did around Rivergate.

Running warmup was a long one, we travelled about a mile. Hit these exercises on the way.

– High knees – Butt Kickers – Toy Soldiers – Karaoke

When we finally stopped running (and the PAX was vocal about telling me this is NOT a running AO) we did this for COP.

20 Seal Jacks

15 Imperial Walkers

30 Moroccan Night Clubs

15 Squats

10 Merkins

20 Mountain Climbers

15 Plank Jacks

15 Parker Peters

Mosey off to the fountain for a Dora 1-2-3

Partner Up

100 Wide Arm Merkins combined

200 Squats combined

300 American Hammers (2 count, no cheating yourself) combined

While 1st partner completes the exercise the other partner runs around the big circle and half the loop back to the fountain.

Once we finished I shared a small conversation on Leadership and taking Ownership. I’ve been reading Extreme Ownership by Jocko Willink. I wanted to share a great way to show leadership in your family, at work and in every aspect of your life a great trait to have is taking Ownership, of all of it! By taking ownership I mean taking ownership of your response, your emotions, the blame,  projects, decisions.  There are countless ways every day that you should take ownership of an issue.  But when it comes time to receive praise, do not take the credit…share with the team.  highly recommend Jocko’s book and his podcast.  Thanks Witch Hunt for my new addiction to his podcasts.

Next cycle, ran over to the red balls by Target, my favorite!

Bear crawl between balls – at each ball do 3 burpees

Easy on paper, hard on your body!

Mosey back to the Fountain for the last few minutes

20 Steps Ups

25 Dips

Time to head back to COT!

Annoucements – read the newsletter

Praises and prayers by PAX

An honor to lead,

Royale

TClap |
2

“Maybe Just a Little” Bear Crawl’s at The Abyss

Leave a comment

Another great morning in Lake Wylie at the Abyss.  After my last Q, I promised another PAX little to-no Bear Crawl’s/Crawl Bear’s and tried to stay true to my word.  YHC wasn’t feeling spry on this fine morning after 2nd F the night before (1st annual Lake Wylie FFB draft), but we all hung in there and every PAX did a great job!

After a quick disclaimer we moseyed around the school and did some toy soldiers and karaoke’s along the way until reaching the basketball hoops where we circled up for some warm-up exercises.

15 SSH IC
15 Squats IC
15 Windmills IC
15 Cherry Pickers IC

Still at the hoops, DORA 1-2-3’s awaited us for the 1st excercise.  We partnered up and ran to the 4th hoop and back (maybe 50 yards each way?)  while splitting 100 Merkins, 200 LBC’s, and 300 Squats between us.Once we were finished, I thought we needed some more running so we did some Spartan sprints to the 4th hoop all together as fast as we could.  Moseyed back to start and did 5 Merkins.  We repeated this 5x until we were all pretty winded.

Short mosey to the hill that leads up to the gate and then Bear Crawled up to the top and Crawl Bear to the bottom.  Everyone seemed to mutually hate this, including YHC, but none of us quit on each another and it’s always nice to see everyone pitch and finish the last few yards with the sixth together.  5 Burpees awaited us at the bottom.  We repeated the hill again, but this time went backwards-up and forwards-down and 5 more Burpees at the bottom.  Time was running short so we only made it about half-way up the 3rd time while doing some Lt. Danger’s before heading back to CoT.

Thanks Bones for giving me the opportunity to Q The Abyss, everyone did outstanding today as always. I have a feeling I’ll be back…

-Flux

TClap |
1

2017 Board of Pain at The Abyss – 7/19/2017

Leave a comment

17 brave souls showed up for everyone’s favorite summer tradition- the Board of Pain.   With the majority being first-timers I knew this was going to be fun.  There is not better representation of ‘You vs You’ than the #BoardOfPain.

The Thang: perform each exercise and the associated rep count.  You can not move on to next exercise until previous exercise is complete.  In between each exercise is a recovery run of 1/4 mile.  Below are the stats on the day.  Come back next week to compete against the others and yourself.

An amazing effort from all the Pax today, especially first timers.  The Board of Pain tests you both physically and mentally.  Below are resutls:

Prayers
Went around the circle and everyone Pax was asked to give a pray or praise. Too many to remember but they were heard.

TClap |
2