Tag: Baywatch

Headlamps needed out of darkness comes light

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Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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Modify “only” if Necessary

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11 men converged on the Abyss to experience an opportunity to push their limits (and legs).  After the initial “surprise” that there was a Q change due to sickness the mumble chatter began on why staying bed that morning may have been a better option.

A short disclaimer and “sermon” was given about why we get up at 4:30 to exercise and how it is our choice how we leave the workout.  Better than when we arrived…. or the same.  I reminded the men that they always had the choice to modify but that to use it “only” when necessary not just because it is an option.

Warm up (typical stretches and shenanigans)

Pavement Hill Work

  • Lunges to top (mosey down)
  • Basketball shuffle
  • One direction halfway- Switch other half
  • High knees and butt kickers on way down
  • Reverse lunges halfway- sprint second half
  • High knees and Butt Kickers on way down
  • Sprint to top and do 3 Burpees
  • Mosey down

Move over to Parking lot

Bear Crawls to each goal (4)

  • 1st goal- 20 squats
  • 2nd goal- 20 LBCs
  • 3rd goal- 5 Burpees

Broad Jump to each goal (3)

  • 1st goal- 10 merkins
  • 2nd goal- 10 wide merkins
  • 3rd goal- 10 diamond merkins

Over to benches

  • 30 dips
  • 10 steps ups each leg

Grassy Hill

11’s

  • Jump lunges/merkins
  • Go up hill (backwards)
  • Finish with 50 Merkins and final accent up hill to COT.

Every man pushed themselves and  finished strong.  May struggle with stairs and sitting on the throne for a couple of days but left stronger than they arrived.

Shared announcements and Prayers.

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The under appreciated ruck & boot camp combo pack

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Conditions clear and very cold…around 33 degrees at kickoff

Disclaimer

Quick discussion on the combo workout and modify as needed

and walk off…about half had rucks…make large pile of rucks…near Office depot

Warmup-O-Rama

Partner up

Partner 1 run .33 mile, partner 2 does exercises…and then flapjack

Round one ruck curls, ruck upright rows, ruck curls, ruck upright rows…each partner got 4 turns at running…mumblechatter stalled…it started to suck…so as a good Q, I made bad into worse…

Partner 1 run .33 with ruck (crowd pleaser) while other partner exercises…and then flapjack

Round two squats, LBC, squats, LBC

Mumblechatter quickly turned into “bitching”…

Same partner, smaller lap, flying squirrels for each

Mosey to COT area

60 seconds of flying squirrels

COT/ Prayer or praise/ BOM

14 #HIM went inside for Romans 13

AYE!

CSPAN

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Tour de Poopdeck

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12 PAX posted on a chilly morning.

YHC started everyone off jogging then realized the disclaimer had been forgotten. Jogging stopped. Disclaimer made. Off moseying again + butt kickers, high knees, and karaokes.

Warm-o-Rama:

  • SSH, Windmills, MNCs, Finkle Swings (leg stretch – think Ray Finkle… or is it Einhorn?)

The Thang:

Jacob’s Ladder

  • We moseyed to a hill behind the bounce and bowl. Start at the bottom. Do 9 LBCs. Run up the hill and do 1 burpee. Run down, do 8 LBCs. Run up, 2 burpees. Buprees increase, LBCs decrease until you do 9 burpees and 1 LBC. Mosey to the front corner of the shopping center.

Lt. Dans for the length of the shopping center

  • Lunge, lunge, squat. rinse and repeat until you get to the last pillar. There was a good amount of mumble chatter for this one.

Modified Bataan Death March to the flagpole

  • Indian run where the last man stops to do 3 merkins before running to the front of the line. He taps the 6 while passing him, and the 6 then drops to do 3 merkins. Rinse and repeat until destination reached.

Shared some quick thoughts on victory (see below).

Bear Crawl ROF around the flagpole

  • PAX circle the flag and bear crawl around it 1 Lap. Everyone planks while each man takes turns doing 3 merkins. Repeat 3 times.

Butkus

  • 60 seconds of rapid step-ups onto the curb, followed by 30 secs of rest. Repeat 3 times.

Modified Bataan Death March to the shovel flag

Royale came to pick up turkeys for the Paradise community, and joined in for Freddy Mercuries to bring us to 6:00am.

 

Moleskin:

We talked about a little-known monument at the Poopdeck that honors Col. Thomas Neel and his family. Col. Neel was a veteran of the Revolutionary war, who fought in NC, SC, FL, and GA. He defended Charleston against the British in the siege of 1779. He was also a statesman, in the SC Provincial Congress and the NC Assembly. While Col. Neel is memorialized as a man of victory on multiple fronts, there is also a somber inscription on the monument that his wife, Jean Spratt Neel, was captured by Shawnees, murdered, and scalped.

We are a group of focused men who strive to make each other better. Victory is something that is not foreign to many of us. But are we being victorious in the right things? Are we building monuments to ourselves (careers, projects, egos) while at the same time our relationships with God, and our family suffer? Being victorious in the right things is just as important as being victorious. For what does it profit a man if he gains the whole world yet loses his soul?

 

Thanks to Wild Thing of the opportunity to lead.

 

-Homebrew

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3×3

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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

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You don’t have Control

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Friday mornings are my favorite.  Back at the place this whole F3 thang all began for me.  The men started gathering, and by 5:14 it was a large group…but no one that wanted to ruck…so NASA got to join the bootcampers.  I’m sure he was ready for his Q, but lots of guys were probably holding back for the Capital Ruck Tour on Saturday night.  20 PAX with me, so a quick disclaimer and we’re off.

A little dynamic warmup on our run with high knees, butt kickers, side shuffle.  Made our way to the back parking of  the old River Bleu.

COP: 15 IWs – 25 MNCs – 25 SSHs – 10 LS Squats – 10 Merkins – some yoga stuff – 15 planks jacks – 10 Parker Peters

Mosey over to the Fountain to put in some work

3 rounds of following:

10 Step Ups each leg

20 Durkins

30 Dips

quick 10 count time to mosey.

Move to the red balls for Burpicides

Shared a quick word around Control. See Moleskin.

run to each ball – 3 burpees – run back all the way down to the other side

Read to write, hard to do. After a FEW 10 counts time to mosey again.

Made our way closer to the COT, stopped at a nice patch of grass.

I saw someone had pulled out the Jack Webbs this week, it had been too long…

Jack Webbs to 10

Back to COT:

Ab Lab with American Hammers – Freddie Mercuries – LBCs

Announcements – Praises – Prayers

Moleskin:

I had something to share planed for the PAX.  But on the way to the workout I was listening to the radio.  Not something I normally do. A song came on by Logic.  It’s posted here.  Popular song about depression and suicide.  My nephew had previously shown me the video. That morning it almost brought me to tears.  I modified my message about control.  The trials of life and heartache of loss or depression show us many ways that we are not in control.  That even when things are good we can feel like there are bad.  Give that control to God and ask him for guidance.

Too many kids I’ve been hearing about locally that have lost that control and found no other way out than suicide.  We should be those men making a difference in kids lives so they know there is another way.  Start with your own kids.  Talk to them about life, and pain and failure.  Let them know that everything’s not perfect like social media makes it out to be.  Tell them about your failures and how you overcame them.  Just talk…

An honor to lead,

Royale

 

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Stairs, Stairs and more Stairs – The Swamp 10/13/17

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A cool and drizzling day didnt keep the Pax away.  19 was the number with 5 ruckers and 13 bootcampers. Rad took the ruckers and I had the bootcamp.

We started with a short mosey to the parking lot behind Just Fresh where we circled up to stretch and loosen up. COP involved:

  • SSH x25
  • IW x10
  • Windmills x10
  • Weed Pullers x10
  • Merkins x10
  • Honeymooners/Downward Dogs

Pax were ready so we started The Thang:

I had the Pax split into groups of 3 with one group having 4.  Each Pax would be performing a different excercise using the Pax running the stairs as the timer. Each Pax would rotate the excercises until each Pax had run the stairs twice.  The cycles were:

  • Cycle 1
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Broad Jump across parking lot (didn’t anticipate the rain which made this a little tricky)
    • Pax 3 – Flutter Kicks
  • a couple 10 counts
  • Cycle 2
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Bear Crawl across parking lot (Tip: Parking lines are slick when wet)
    • Pax 3 – Peoples Chair
  • a couple 10 counts
  • Cycle 3
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Recovery run across parking lot
    • Pax 3 – Burpees (CROWD PLEASER)

With that completed we were out of time so we lined up for an Indian Run back to COT where the Ruckers were waiting.

Thanks to Cable Guy for the opportunity to lead.

Until next time, back to the hunt…

 

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Q School at Abyss – 10-11-17

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Welcome to Q school from Senator Tressel and Ginsu! 19 PAX posted to sharpen their leadership skills.

Senator Tressel started off with guidelines on safety:

  • Always start with a disclaimer as a reminder, especially to new guys, that this is a voluntary workout led by non-professional fitness leaders. F3, nor the Q for the day assume any reliability if you get sick or hurt.   Be aware of your physical limitations and modify the workout if you need to.
  • Workouts are rain or shine, but should be cancelled if the conditions are unsafe. Usually this will be due to lightning or ice, but can be for other reasons.  The Q should use good judgement and make the call to cancel if he feels the conditions are not safe.  It’s OK to cancel a workout.  There will be another one tomorrow, the next day, and the day after that.  BE SMART.    Spring’s Maltz Challenge at NAFO was sighted as an example of what not to do.  The Q should also determine what exercises are safe to do (i.e. – no partner carries up a wet hill)
  • Always start with a warm up. ‘Surprising’ the Pax with 30 burpees to get things start might be fun, but is ill-advised.    Today, we did the Tressel  standard warm up which includes lunge walks, knee and ankle pulls, toy soldiers, arm circles and pulls.  Jogging and stretching are always good to start off a workout.

After the warm up, we moseyed to the back of the school for COP. ST led off with 25 side straddle hops and 10 merkins and then invited some of the newer Pax to lead exercises and practice counting. Things we stressed today:

  • The proper way, official, F3 way to start exercises in cadence is:  THE NEXT EXERCISE IS……, STARTING POSITION…MOVE….IN CADENCE… . EXERCISE!  (this is commonly done incorrectly)
  • COUNT MORE SLOWLY. ST is of the opinion that guys, in general, count too fast.  Slower counting is more effective for conditioning and leads to better form.  Your count should match your body movement when counting.
  • PROJECT YOUR VOICE so everyone can hear.
  • If your AO has pull up bars use them as much as possible.  The Abyss does have pull up bars so we split into three groups and did pull ups, step ups, and one lap around the track (3 reps were planned, but we only had time for one).

After each group got through a round of pull ups, we all assumed the plank position in a a tight circle for today’s message. Working the monthly theme or other message into the workout is not required, but can be an effective addition to the workout.    This is something unique to the Fort region.

Senator Tressel normally does not do a message, but felt compelled after reading an article about the reasons that people commit acts like the recent mass shooting in Las Vegas.  The writer opined that loneliness, frustration, unhappiness, and lack of purpose can lead people to commit heinous crimes.  The mission of F3 addresses these issues.  ST shared that the greatest thing that F3 has done for him is make him a much happier,  ‘at peace’ man.

ST handed off to Ginsu for the 2nd half.

Mosey to the front parking lot.

For the second half of the workout, we focused on the following:

  • Simplicity – Keep the workouts simple! Creativity is encouraged, but not at the expense of a solid, well organized workout. Keeping your workout simple makes organization easy and is less confusing for the PAX. Repetition (e.g. DORA, Jacob’s Ladder, etc.) is a good way to keep workouts simple.
  • Simple does not mean EASY! Burpees, pull-ups, merkins, bear crawls, etc. are all SIMPLE exercise options. But they are not EASY. Challenge the PAX with good workouts, keep it simple, but not EASY.
  • If you can’t do it, don’t Q it! – Challenge your PAX, but don’t turn a 45 minute workout into a CSAUP event. Use good judgment and don’t ask your PAX to do something that you can’t do yourself.
  • Pick up the SIX! – F3 is not like other workout groups. Here, it is you vs you and we pick each other up. We also EH new PAX weekly that are often as out of shape as the rest of us were when we began. Pick them up, encourage them. Appoint one of the PAX to hang back with them, if necessary.
  • Write your BackBlasts! This is part of the responsibility of being a Q. The simpler your workout, the easier the BBs are to write. It takes 5-10 minutes to do this. Just get it done.

With all this talk, you would think we didn’t actually do any work…we did. We kept it simple.

  • 4 cones in the shape of a square 50 yds apart. Do the following exercises at each cone, run to the next:
    • 5 burpees
    • 10 merkins
    • 10 big boy sit ups
    • Vinnie’s choice – 10 Freddie Mercury’s (4 count)

COT 

  • Announcements
    • Fast 5 – November 4th
    • CAH – Saturday, October 14th
    • BBQ Competition in Waxhaw
    • October 21st – run in Tega Cay to benefit Community Cafe
  • Prayer Requests
    • Marriages
    • Vegas
    • ST’s sister
    • CakeBoss’s sister

Thanks for the invitation Lake Dub!

 

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Poopdeck got TireD

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Great attendance for my VQ, 14 PAX decided to show up and play with some toys.

Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids behaviors while they are growing up.

We started the warm up with a run around the parking lot, circled up and started with the following in cadence:

20 Moroccan Night Clubs

20 Low Slow squats

10 Windmills

10 Merkins

Then we moseyed down to the boat parking lot for a 4 station/corner setup with two big tires in the middle forming an X in between stations. Quick explanation of “benefits” and we split into four groups and one group went to each corner:

  • First  Corner:

10 Sledgehammer swings (choose between 8, 10 or 12 lbs sledgehammer)

15 big boy sit ups

20 American hammers

  • Second Corner:

10 lunges

15 squat jumps

20 monkey humpers

  • Third Corner:

10 Sand Bag Toss (choose between 40 or 60 lbs sandbag)

15 shoulder press

20 side straddle hops

  • Fourth Corner:

10 diamond merkins

15 regular merkins

20 count battle rope wave

After finishing exercises on each corner we bear crawled to the big tires, flip them 3-4 times (choose between 280 or 350 lbs tires) and then duck walked to the next corner; every time we finished a corner we repeated the bear crawl, tire flip and duck walk to move on to the following one.

Rinsed and repeated 3 times each corner for a speedy workout.

With 40 minutes into the workout we moseyed back to COT and finished strong with slow merkins: 5 diamond merkins, 10 regular merkins and 15 wide arm merkins.

Namearama and welcomed FNG “buckshot”

Announcements:

Ragnar Race

Community Cafe Race in Tega Cay

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, ragnar racers

We wrapped it up with a prayer we do with my kids were we thank God for our family, life, health, love, happiness, work and the necessary resources and provisions we receive every day to keep going on with our lives; we also ask that every kid in the world has access to a decent meal every day.

It was a great way to start a super busy day!!

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Maiden Voyage on the Poopdeck

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We had 15 PAX gathered in the gloom for my VQ posting at Poopdeck, including 1 FNG EH’d by YHC.

Disclaimer was fully disclaimed, then we were off.

Warm-a-Rama

  • Short jog then circle up
  • Windmills
  • MNCs
  • Imperial Walkers
  • Low Slow Squats
  • Plank, Honeymooner, Downward Dog

The Thang

Moseyed over to the parking lot by the boat ramp for Ponzi Cones. So called because the reps form a pyramid, and they hopefully leave you spent. 4 cones set up around boat ramp parking lot (1/4 mile loop), 1 in each corner. PAX do the exercise for the round at each corner (4 sets), running/jogging between corners and plank till 6.

10 Burpees

20 LBCs

30 SSH

30 Plank Jacks

20 Freddy Mercuries

10 Merkins

For example, Round 1: run to 1st cone and do 10 burpees, run to 2nd cone and do 10 burpees, run to 3rd cone do 10 burpees, run to 4th cone do 10 burpees. Plank until 6 comes in. So you actually get 4X each exercise.

I shared some quick thoughts on a difficult period of leadership I had gone through recently. Looking back, it was a lot of prayer and my awesome family that got me through it. Sometimes I just need to be reminded that being a leader does not mean going it alone. Then we moseyed up to the wall for triple check.

Triple Check

PAX split into teams of 3. We had 15 so the math was perfect. Each round there are 3 exercises (1 for each PAX on the team). P1 and P2 hold their exercise until P3 returns from a lap. Everyone switches when P3 returns, cycling through until everyone does all three.

P1. Wall Sits

P2. Plank

P3. Run a lap around the parking lot

Meant to do 2 more rounds with variations on this, but we ran out of time. Circle up for COT.

COT

FNG was named Cherrio – originally from England.

Prayers for families, hurricane recovery, and work.

 

I had a great time planning out the workout and leading for the morning. Thanks to the 14 who came out for my maiden voyage as skipper of the Poopdeck. And a big thank you to Wild Thing for the opportunity to lead.

 

-Homebrew

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