Tag: Bones

What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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#F3MentalBattle at the Abyss

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YHC came in hot, as I slept through my alarm and woke up at 5:13, but I wasn’t going to miss this one.   Thanks to Royale for taking over the warm-up run.
COP – IW x 15, MNC x 15, SSH x 25, Peter Parkers x 10, Merkins x 10
The Thang
Pax partnered up for Dora on the hill.   After Burpees were done, we each shared with our partner how mental health or suicide has affected us or someone we know.
Dora:
50 Burpees
100 Squats
22 CDD for the 22 vets that we lose a day
Run a lap

45 merkins for comparison, the amount of homicides per day
Run a lap

96 flutters for every man that we lose a day
Run a lap
125 lbcs (I think I called out 145, sorry) for every suicide per day
Run a lap
Finished up with sharing my own experiences with depression.  Appreciate the Shield Lock… and then half a round of Jack Webs before COT, where we opened the floor for anyone to share.
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HIIT @Quagmire

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Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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Quagmire Suicide Medley

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COP
Imperial walkers x 20
Burpees x 10
Hill Billy walkers x 20
Windmills x 10
Left legged Burpees x 10
Merkins x 10
Peter Parkers x 15
Right legged Burpees x 10
Low slow squats x 10
Moroccan night clubs x 20
The Thang
Pax mosied over to the old BAM parking lot and set up for suicide pyramids.
1.  1st cone (seal Jacks x10), 2nd cone + 1st cone (seal jacks x10 + planks Jacks x10), 3rd, 2nd + 1st cones (seal jacks x10 + planks Jacks x10 + bomb jacksx10), 2nd cone + 1st cone (planks Jack’s x10, bomb Jack’s x10), 1st cone (bomb Jacks)
2.  Crab walk to 1st cone and back (30 crab cakes), crab walk to 2nd cone and back (30 dips)
3.  Same as round 1 with squats/sumo squats/jump squats
4.  Same as round 2 but bear crawls and diamond/regular merkins x 15
Mosied back for 5 min of Mary before COT
Thanks Jedi for the opportunity to lead.
-Copyright
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I’ll take a number 5 meal, and make it a large (Farva)

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A fairly chilly morning is upon us at the Abyss. Pre-workout mumble chatter included asking where the large crowds were. Perhaps PAX are preparing for a rucking event or this P200 thing coming up. Perhaps some injuries. Also Tesla asked who is on Q and I regretfully informed him it was me. YHC provides a brief disclaimer (no FNGs) and lets them know he had friends in from out of state all week and weekend. We had too many fast food lunches which was inspiration to lead the “combo meal” workout.

Mosey to back of the school for Warm-O-Rama:
-Peter Parker Peter x20
– Low Slow Toe Squats x10
– Smurf Jacks x10
– Flutter Kicks w/Simultaneous Arm Flutters x20
– Hello Dolly and Flutter Kick x20
– Hold Al Gore and Calf Raises x10

“Are you warm?”

Mosey toward front of school, stop at the wall:
– People’s Chair and Arm Flutters x20 (IC)
– BTTW with 10 Double Count Shoulder Taps (reminder to modify as needed) (OYO)

Mosey to front of school for the thang – Four Corners with Middle Pain Station:
– Start in the middle, burpee broad jump to corner one for Air Chair + Air Claps x15
– Burpee broad jump to middle for 5 Body Bag Builders (ten count burpee with a plank jack and a mountain climber after the merkin portion of the burpee).
– Burpee broad jump to corner two for Low Slow Jump Squats x10
– Burpee broad jump to middle for 5 Body Bag Builders
– Burpee broad jump to corner three for Superman + Moroccan Night Clubs x15
– Burpee broad jump to middle for 5 Body Bag Builders
– Burpee broad jump to corner four for CDD + Donkey Kicks x10
– Burpee broad jump to middle for 5 Body Bag Builders
– Enough burpee broad jumps. Duck Walk to corner one for Derkin + Shoulder Tap x10
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner two for Dying Cockroach + Flutter Kicks x20
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner three for Australian Snow Angles x10 (in superman pose)
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner four for American Hammer + LBC x20

10 counts provided by Copyright and Royale

And now for the finisher of the shoulders, partner up, face each other with 8 parking spaces between. Each starts at one end and meets the other in the middle. While PAX 1 crab walks, PAX 2 bear crawls. Where they meet they do 20 merkins and head back in the same manner. Flapjack method of transport. When they meet again, 20 werkins. Flapjack method of transport. When they meet again, 20 diamond merkins. Flapjack method of transport. When they meet again, 20 ranger merkins.

At this point we are all smoked with 5 mins remaining. Ab Lounge to finish, each PAX got in an ab exercise which brings us to 0600 on the dot.

COT for announcements and prayers/praises which included Wild Thing entering the phase of building a new house, Mile High and his family, and one other that I cannot recall.

I’m going to be feeling this one tomorrow, but it is a distinct honor to be among such great #HIM, aye?!

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Tinsel’s Birthday month pain fest starts at the swamp

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I had the opportunity to sub for Sasquatch, we had 4 bootcampers, 4 ruckers and 6 runners.

I kindly asked the ruckers to join the BC but they declined the invitation to our pain fest.

After a quick disclaimer, Mile High, Cha Ching, Copyright and YHC moseyed for about 1/3 of a mile and did the warm up:

Side straddle hops, windmills, moroccan night clubs,  low slow squats and some cherry pickers.

Following the warm up we moseyed to the stairs next to the back of Just Fresh where some props had been dropped earlier, we started the following with a run up and down the stairs after completion of one circuit:

8 Carolina Dry Docks

8 man makers w/block or weights

8 sledgehammer swing each side

8 worst merkin ever W-R-D

8 touch ground squat

8 biceps curls w/block or weights

8 shoulder tap each side

2 tire flips

After 3 circuits we took a “break” and run around the block were Omega sports used to be to comeback to the stairs and props for 2 more rounds of pain.

With 3 minutes in we found a grassy area for some superhero workout: supermans and the famous Captain Thor, lots of mumble chatter here, one PAX commented that it was the hardest mary he has ever donebut never gave up.

With two minutes to spare we run back to COT to meet the runners and ruckers.

We finished up with announcements, prayers and praises.

Great work by everyone!!

Tinsel out… until the next day

 

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Preparedness and other life skills @ Quagmire

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7 was the number for life lessons on preparedness by YHC.
The disclaimer was disclaimed and we were off for a short mosey after a brief intro on what it means to be prepared.
Circle up for some COP:
Morocan Night Clubs, Burpees, Suicide squats, windmills, a circle of merkins, a circle of humpers.

Discuss what being prepared during a workout means and asked PAX who had some form of emergency contact information on them in case of an emergency. 4 PAX had nothing so it was determined that the penalty was 10 merkins each, split into two sets cause YHC sadly can’t bang out 40 straight at the moment. A short plug for ROADID was given and then we were off for some more fun.
Mosey over behind smoothie store for some bearcrawl races. Half lap race each team finishing when the last member crosses the finish line. Those sucked plenty so we capped it at one full lap and mosey to find snowman’s truck full of goodies.
The truck was found and to nobody’s surprise there were heavy things inside that YHC asked the PAX to pick up and carry around. LIFE training on preparedness really kicked into full effect now.
Half of the PAXs planked up facing the other half while a ruck was placed in between each pair. Once YHC yelled out “go” the PAX on one side would jump up grab ruck and take off full sprint towards the end of Home Depot while the other PAX would perform 5 merkins then sprint to catch PAX carrying Rucks. This was a life lesson in kidnapping prevention. PAX had a lot of kids total so we did that a few times alternating the chaser and chase-E.
More lessons on preparedness with a discussion on who has emergency responder training? A scenario was created where three logs located in the back of the snowmobile represented fellow PAX that have suffered some life-threatening injury while participating in the beatdown. Challenged the PAX to respond as if real life situation and tested situational awareness of the group. PAX determined given the proximity of the injured logs it was probably best to carry each over to the emergency department on the other side of Rivergate shopping center since nobody except YHC had a phone and I refused to let anyone use mine as a penalty for being unprepared. Made it to the stoplight before stopping to reflect on what would have been the best plan for care in a real emergency. The consensus was that every situation is different and the more you can be prepared and think through the terrible situations beforehand the better prepared you can be to react. Dropped logs off at the snowmobile and humped it back to COT. Two minutes late but PAX was dragging after rucking those logs and kid snatching.

NMM: Thanks to the guys for accepting me for the idiot I am. Well at least giving me the respect to humor me while I am the Q and go along with my stupid absurd plans for a workout. They are always a little bit weird but never boring and I am grateful for the opportunity to lead.

Thanks for the opportunity JEDI.

Until the snow melts from all my warm hugs….
OLAF

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Zero G

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8 men rolled into the Abyss on a comfortable 50 degree morning for a different type of Q.  We started with a mosey to the back basketball courts.

COP-30xSSH/Touch Toes-Down Dog-Honeymooner/Nancy Kerrigan’s left leg out-fwd sun gods/TT-DD-Honey/Nancy’s Right Leg out-reverse sun gods/TT-DD-Honey/Abe Vigoda Windmill x10/TT-DD-Honey/5 Burpees

We then grabbed some wall.  In Balls To The Wall position we did in cadence-

Peter Parker x10/5 Burpees OYO(recovery)/Parker Peter x10/5 Burpees OYO/Shoulder Taps x10/3 Burpees OYO

We then moseyed over to the playground and did 11’s-10 zero G merkins(hands and feet leave the ground) and 1 pull up till we got to 1 zero G merkin and 10 pull ups

Round 2 was 10 zero G squats(jump squats) and 1 Hanging Leg Raise till we got to 1 zero G squat and 10 Hanging Leg Raises

We then grabbed more wall.  People’s Chair with left leg raised while each Pax on the ends did 5 Burpees, then we did the other leg same number of Burpees.

Then from the BTTW position we did Plank Jacks in cadence x10 and Mountain Climbers x10

The Pax then moseyed back to COT where we did a Wave of Zero G merkins starting at 1 and finishing at 10 and capped it off with 10 Big Boy Sit ups, Boat to Canoe and Oblique crunches.

Prayers and praises to sick and injured Pax, our families and to Children’s Attention Home.

Special thanks to Copyright for the opportunity to lead.  Peace.  

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