Tag: Bobber

Muggy May & a few leadership lessons

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YHC got the call to lead #eastofthepeachstand. Went back to a few old school, basic formats that raised the sweat level and got a few calories burned. Here’s what we did:

COP – MNC’s, Low slow squats, holding the people’s chair with air presses and shoulder taps and a few burpees, but just a few. Lesson #1 – Calm is contagious. How is your disposition affecting those you lead? Be an agent of calm or chaos – the choice is yours.

Mosey to the “main” event – 11’s. PAX did a series of burpees and squats – mumble chatter declined steadily as more burpees were done (not sure why). When the burpee/squat/running sequence was complete, flutters were done in cadence and lesson #2 shared: Expect to change your opinions – Do we view the world the same today as we did growing up? Do we act the same as when we were growing up? If our opinions change, it’s hopefully due to study, experience, and listening to others with an open mind.

Mosey to the 4 corners of 5-4-22: Consistent with YHC’s typical Weinke, it was fitting that we finished with 4 corners of 5, 4 and 22: Each corner had the following:

5 burpees to start, 4 merkins of various types at teach corner (diamond, no cheat, regular, wide arm) and either 22 side straddle hops or 22 squats depending on the station. Lesson 3 was shared – Control the Passions – The nearer one comes to a calm mind, the closer they are to strength.

After 4 corners were completed we moseyed to a wall near COT where the people’s chair was held and PAX shared one thing for which they were grateful. Upon completion, a 45 second plank was held with a short story from YHC regarding isolation and not taking freedom of choice for granted. Then upon recovery, back to COT.

NMM – In the Fort, we have been incredibly blessed to develop an inclusive culture where men grow and are able to share and develop through times of challenge and change. And no matter how chaotic the world ever seems around us, the 45 minutes each morning that we GET TO have should never be taken for granted. We are leaders. And with it, a responsibility and an honor is carried forward into our communities – one which we must embody and help engrain in others to encourage the same. It is always a privilege to Q and my thanks to Cohiba for the opportunity.

Be calm, expect to change your opinion and control your passions. The ripple effect is palpable over time and felt by those we influence.

Gratefully,

Cyclops

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3rd Manion WOD with the AKA crew

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WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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Brisket Block Party

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WARMUP: mosey to parking lot across from police station. In cadence of brisket, ribs, chicken did windmills, hillbilly walkers, imperial walkers and burpees(OYO)
THE THANG: Made our way to downtown for the light poles. There are 16 light poles are you travel up Main St on the left hand side. First trip up was lunge walk with 2 squats with calf raise at first light pole. Then 4,6,8 etc until we hit 32 squats with calf raises.

Short mosey around to get back to the bottom of the hill and this time duck walk to the light poles with 1 hand release merkin at each light, increasing the number by 1 until the 16th light.
MARY: flutter kicks, big boy sit-ups, leg lifts, American hammers (in no particular order)
ANNOUNCEMENTS: blood drive coming up and convergence/invergence on 4/30 at WEP
COT: stays in COT.

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Using a Sandbag Timer at The Ranch

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IT was a warm windy morning (but dry) as we all gathered at The Ranch.  We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night Clubs.

We then moseyed over the the front of the school to be a bit protected from the wind and did 2 sets of wall sits with a 10 count down the line followed by plank-45 degree, BTW each for about 20 seconds.  It should be noted that during this portion Bobber seemed very confused that further movements would follow the pervious one and seemed to be trying to get a jump start heading back to the parking lot each time.  The look of confusion as he returned to the wall was priceless… each time…

The body of the work consisted of AMRAP of the following movements with the timer being a PAX shuffling with a 60lb sandbag (120 for Bobber) to the painted rock and back. Several PAX commented that this list seemed similar to Tuesday only without the set number of reps, to which I pretended not to have heard… I mean there are only so many options right? Plus I’m sure I added at least a few new things… I hope…

  • Squats
  • Merkins
  • Monkey Humpers
  • Donkey Kicks
  • Calf Raises
  • Mountain Climbers
  • Side Straddle Hops
  • Al Gore with Moroccan Night Clubs
  • Box Cutter
  • Plank Jack
  • Dry Docks
  • Seal Jacks
  • Flutters
  • Shoulder Taps

We completed about 3 rounds and then returned for COT

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12 Days of “Its Not April Yet”…

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We left the parking lot and moseyed our way towards WEP with a quick stop along the way for some SSH (more than intended since Bobber had to run back and turn his lights off and we had to do them until he returned… ALA high school sports style punishment), Imperial Walkers, Hillbilly Walkers, Moroccan NightClubs, Windmills and also a quick set of Cherry Pickers at Bobbers request.

Once we arrived at WEP there happened to already be a board of pain there with the workout listed

1 x Kraken

2 x 10 Second All Gore

3 x Burpee

4 x Merkin (4 count)

5 x Calf Raise (4 count)

6 x Derkin (4 count)

7 x Moroccan NightClubs in Squat

8 x Monkey Humpers (4 count)

9 x Flutter (4 count)

10 x LBC

11 x Jump Squats

12 x Side Straddle Hops (4 count)

 

We then moseyed back to the start and closed in a COT

A great time was had by all

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The Best You can Do is All That’s Asked of You

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YHC got a last minute request to lead at the Colosseum.  Of course, the privilege was accepted and off we went.  11 PAX assembled, were disclaimed and we moseyed off for some “fun”

COP – various exercises in cadence, a few burpees sprinkled in and we moseyed from there to the flag for a Pledge of Allegiance, afterwards – we were off to the bottom of light pole hill.

PAX were given the advice – “The best you can do is all that asked of you”.  The instructions were to do a series of the following at each light pole:

7 – burpees, 23 – squats, 19 – merkins, 48 side straddle hops.  More on the significance of the numbers later.

Upon completing each light pole, PAX returned down the hill and attempted the same at every other light pole.

At 0555 – YHC called a return to COT and PAX obliged.

NMM – This was YHC’s first Q since my father’s passing.  When considering the best way to honor him, it seemed fitting to use the date of his birth (7-23-1948) as the numbers of reps for the exercises we completed.    It also seemed appropriate to pass on the very advice he was given by his mother, YHC’s grandmother – hence the title of this back blast.  The advice is simple, yet entirely fitting for anything we take on in life as leaders – whatever the calling may be.

Shower Curtain, YHC thanks you for the opportunity to Q and to share, in the process, some timeless and relevant advice that serves as a good reminder to us all.

The best you can do is all that’s asked of you.

Grandma & Dad, thank you.

Gratefully,

Cyclops

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Psychedelic

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Five pax, and one pooch, posted at Bushwood.  Conditions were slick, but no rain was falling despite the prediction. Disclaimer given and us bootcampers took off for a mosey run to the back of the high school.

Warm Up
Arm Circles, forward and backward
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 12x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Main event: Psychedelic HIIT Routine Playlist from 1960’s psychedelic rock begins.
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH

Group run around bus loop.

Repeat chapters 1 and 2, and did burpees from chapter 3.

Fini

Ran back to shovel flag for COT.
Praises: Assassin’s cancer check-up was all good.
Prayers: Patience with the kiddos.

playlist:
Good Vibrations, Beach Boys
Tomorrow Never Knows, the Beatles
See Emily Play, Pink Floyd
White Rabbit, Jefferson Airplane
Paint it Black, Rolling Stones
Crimson and Clover, Tommy James and the Shondells
Hurdy Gurdy Man, Donovan (Guaranteed that Donovan has never been played at an F3 workout before today)
Helter Skelter, the Beatles

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Your Q is Not Complete Until You Write a Backblast

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“Your Q is not complete until you write a backblast.”

Our 1st F Q is cracking down on backblasts… and YHC has put this one off for a week.  One week late is better than never.

 

L Train hit up YHC late Monday night to lead some Broga and Miles at Bushwood. Always happy to oblige some deep muscle therapy.

 

Started the BC off with our usual disclaimer + the five core principles of F3. Then we moseyed away from the music and warmth of UHAUL.

 

Circuit 1: Broga

15 min Yoga Flow after 1 mile warmup

Deep stretch positions including runners pose, lizard pose, modified pigeon, chair (w/prayer twist), etc. The PAX were not pleased to be done.

Finish off with 5 dead hang pull ups.

 

Circuit 2: Deep Burn

Mosey back up the hill and across Whites Rd to Forest Creek Middle bus loop.

Plank in wait for the six.

Low Slow Squats x 20

60 Second Al Gore Hold at end of 20th squat.

20 Squat pulses to finish.

Lunges x 10

60 Second Hold at end of last lunge

10 Lunge Pulses to finish.

Flap Jack to the other side.

Mosey back to COT for a little bit of Mary to finish off.

 

Apparently the boys at Snake Pit likes to listen to “Everybody Hurts” by R.E.M. on repeat. You do you, UHAUL.

 

‘Twas a good time at Bushwood. L Train – thank you for asking YHC to lead.

 

Punch List out.

 

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3-1-22: 3 lessons, 3 stations

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YHC took a call up on the schedule to kick off March.  20 decided to converge east of the peach stand.  Three lessons were shared from Seneca and a few exercises were called.

COP – After the pledge, a mosey to Kimbrell’s for COP – squats, people’s chairs, windmills, seal jacks, and burpees sprinkled in got everyone warmed up and on to station #1.

Lesson 1 – “Train your body rigorously so it is not disobedient to your mind”

Station 1 – 10 burpees upon arrival.  7’s to follow – kraken burpees at the top of the circle with squats at the entrance of the circle.  PAX returned to the top of the circle to confirm the lesson was learned.  It was. From there, we moseyed to…….

Lesson 2 – “He who is everywhere is nowhere”

Station 2 – PAX paired up completing a 4 corner, 2 round circuit 5-10-15-20 – burpees, merkins, squats and seal jacks.  Upon completion, 5 more burpees to ensure the lesson was learned.  It was.

Lesson 3 – “Happy is he who makes others better”

Station 3 – flutters in cadence, LBC’s in cadence and a mosey back to COT.  Early arrivers did a few burpees to finish out and a few abs – geometry class brought us to 0600 and COT.

Announcements were shared, prayers were offered and praises were given.

NMM – 3 takeaways to expand on the lessons learned:

1 – Rigorous training enables us to be durable as leaders in our homes and communities.  We are better equipped to handle life’s challenges and keep a calm and clear mind when our bodies are strong.  Our mind and spirit require the same training.

2 – The person who feels busy may find themselves living the life of a hamster on a wheel – in a sense, being everywhere, but nowhere.  Are we setting routines that allow for avoiding that trap? Our world is great at distracting us.  We are equipped to mitigate that through our disciplines, our training and how we apply it daily.

3 – Helping others improve in their journey expecting nothing in return is the ultimate gift of impact.  As leaders, we are called to give away what we know in the pursuit of helping others seek advantage.  The feeling of knowing your effort inspired or encouraged someone to go further, work harder, apply themselves more, etc. brings about a joy knowing your work as a servant manifested itself positively in others.

My thanks to Kermit for the call out and the opportunity to lead a fantastic group of HIMs.  I am grateful to start the day (and in this case) month off on an advantageous foot.

Keep going!!!

Cyclops

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No Arrival

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40-some pax posted to the region’s Ground Zero at WEP for a smorgasbord of pain, from 6@6 to Millkshake to a tried and true BC beatdown.  A very explicit and thorough Disclaimer was pronounced by Dark Helmet for the benefit of our FNG, and then the pax blasted off.

The Thang

The recitation of the 5 Core Principles quickly failed to meet DOAH’s standard, leading to some burpees.

Mosey around the parking lot with some toy soldiers and knee lifts mixed in, with the pax following onto the bandshell stage.

COP proceeded including more core principles along with some Merkins and DOAH’s proclamation that maybe the FNG’s fitness surpassed that of many of the pax present.  {Yes, he’s good at stirring the pot whether he’s poking at the Q or Qing himself.}

More mosey and more warm up exercises until the pax reach the far side of the WEP.

Enter stage left — the BAOPS boys via Clown Car — Trucker, Smuggler, Change Order & Longshanks, who just couldn’t stand the thought  of missing out on the best 1st, 2nd & 3rd F in The Fort on this given Saturday.  {Pro move by whoever made that call!}

Partner up for wheel barrow…to the playground…Yes…to the playground!…where the fun really starts.  {Fishsticks promptly cruised 85% of the way there to prove to his FNG that no matter what DOAH says, the FNG’s fitness had room for improvement.}

At the playground, each partner does 50 (yes, Five-O!) pull ups.  {Jiffy cranked out 30 in rapid fire.}

Some core work followed including LBCs and Rosalitas among others.

Handoff to Double D

Run to the bottom of the hill

Jacob’s Ladder with Donkey Kicks at the bottom and Sumo Squats at the top.  Traverse to the top via Bear Crawl and run to the bottom.

Mosey back to the parking lot with some Mary led by Jekyll

Climb the Stairway to Heaven via lunge walks, pausing for Carolina Dry Docks at each lamp post, starting with 5 reps and adding 5 more at each successive post.

Mosey down to the monuments with some Mary led by Longshanks

Circle up for an FNG introduction to Jack Webb by Change Order

Run home for final 2 mins of Mary by Longshanks

COT

NMM

A spirited pax at The Fort on this pleasant late winter morning!   Back to back weeks with a convergence at The Fort — thanks to the Alcatraz boys for adding their zeal to the day!

Maximus delivered the tailgate coffeeteria in the parking lot afterward and our FNG (EHed by Fishsticks) hung around long enough to learn the backstory of his name (Roy Kent) and to fill his rolodex with roofing customer prospects.

Welcome to Roy Kent!  Barry Manilow was quite vocal about the quality of the name and the importance of RK living up to it.  Well, if he doesn’t meet the mark, we can always default to what RK thought we named him — Rockette!

It was great to have Car Bomb among the pax today, fresh off his return trip from New Zealand, prior to his resettlement in another adventure.

The theme for the day was geared around the notion of life being an endless series of mountain climbs, peak after peak, with no arrival to the top in sight — ever.  Depressing, huh?  No, not for the HIMs of F3 and The Fort.  Give us the hard stuff.  We’re playing the long game and we know you can’t play it alone.  So keep posting, stay engaged with your brothers.  Together we’ll keep accelerating.

It was a treat to Q with DOAH for the first time.  We all look at him as just another member of The Fort, which of course he is.  At the same time, he also invests a huge amount of his life leading the 43 feet for the Nation.  Not only is it not easy being Frank {imagine how hard it must be for Traci his wife}, it’s also lonely at the top of any organization {how about leading one with 50,000 type A men?}, and it’s incredibly challenging to serve as the successor to any founder {would you want to try one Dredd’s shoes}.  Despite the small jabs, I say this with all seriousness — DOAH has taken on an extremely difficult challenge, one that he executes well with tremendous energy and virtue and that we all benefit from.  We’re fortunate that he calls The Fort “home” and that we get to take his crap on a regular cadence.  Thank you, DOAH!

Thanks to Grinder for the opportunity!  Always an honor to lead the men of this brotherhood!

SYITG

 

 

 

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