Tag: BOT

On the Fly Tour of The Swamp

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12  Pax made it out to The Swamp and Chupacabra in the Gloom of the Morning. 7 bootcampers, 3 Ruckers, and 2 runners that started super early. Beautiful low humidity morning was a welcome surprise from the rest of the week. Big ups to the SkyQ for that blessing.

YHC was tapped by our friend Witch Hunt to cover his Q on short notice. Something about scoring and his M. At least that is what came over the Twitterverse. Few details might have been missed. But Glad to step up.

Short Notice so nothing Fancy this morning just grind it out and tour the Swamp.

Quick Disclaimer w/ no FNGs on hand and off we go.

Mosey to Old Navy parking lot for COP. Been testing out new COP areas. Home Depot is great and all but the Swamp is huge, so Why Not.

COP- After my Monday Q @ Quagmire and the mumble chatter about COP exercise and cadence calls  I added extra emphasis to ensure no confusion.

All IC

Moroccan Nite Clubs x 20    Windmills x 20   Weed Pickers x 20

SSH x 20   Box Cutters x 20   American Hammers x 20

Recover and Mosey over to Fountain  between American Burger and Just Fresh.

Shifted to other side of fountain to be somewhat respectful to the guy asleep on the bench.

Drop in 2 sets 30 reps per– Incline Merkins and dips. OYO

Dora 1-2-3  100 Merkins– 200 LBCs– 300 Squats partner not exercising made lap around parking lot fountain.  Plank to the 6 which was not a long plank. The PAX tore through this Dora.

Quick Time check since YHC left his watch at home and Mosey across to the long wall between Target and Great Clips.

Wall Work

Peoples chair. Hold 30-45 seconds. IC Arm Flutters x 20

Bear Crawl Down Line while holding peoples chair 2x.

10 sec recovery

Very quite #beatdown to this point- Next Exercise BTTW- That got the PAX talking.

Hit BTTW and add in 20 single count BTTW MTN CLIMBERS. More chatter.

10 Sec Recovery

Back to BTTW with 10x shoulder taps OYO More mumble chatter

10 sec recovery

Back to peoples chair w/ 20 more IC Arm Flutters

In PC 1st Pax hits the deck for 4 merkins and Crab Walks down the line.  Apparently NOONE likes the Crab Walk.

Time Check and walk to end of buildings to let the quads cool down and mosey back to COT for 6 mins of Mary.

Peoples Mary

Slow/Fast/Slow/Fast Freddy Mercuries IC- Nice one Bones!- Noone was ready for that.

20 OYO BBS–   20x IC Hello Dollies– 30some IC rapid leg flutters– 60 sec plank to end the work out.

I’m sure our rucking/running Friends had fun as they all rolled in as we completed the session.

Great Work this Morning Men! Honor to lead.

Duck out!

 

 

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Quagmire- Where it all Started

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14 plus an FNG  in the warm and muggy Gloom at Quagmire. This AO is where I posted for my first time back on 2-18-19. Bones’ Eh’d me for 12 full months before I gathered the gumption to get after it. Lutefisk had the Q for a coin flip beatdown. Couple of the regular Pax picked me up in the deep 6 for the next 3 weeks while I got my legs under me.  Will be eternally great full to those guys for keeping me going day after day.

Quick Disjointed disclaimer at 0515 and off we go on a quick mosey across the AO to the Tuesday Morning parking lot.

COP

20 SSH

20 imperial walkers

20 Hillbilly Walkers — At this point Cornhole did me a solid and advised the PAX we did have an FNG in the mix. Need to work on my Openers/ disclaimers and such- Thanks Cornhole.

20 fast and slow Windmills-Based on the Mumble Chatter the Pax like very slow windmills- I like to keep the pace up.

20 Weed pickers

15 Flutter kicks

Roll to Plank for 30 seconds then into 3 rotations of Downward Dog and honeymooners.

Mosey to Target for the fun

The Thang

Red Ball Workout with Suicides. Side Note- Had the Weinke all ready to roll last night when I stopped to cook supper and my son deleted the entire thing. So who knows what the comparison between what we did and what I had on paper would have actually looked like.

Rep Counts 10-20-30

Exercises

Ball 1: Burpees–Run to ball 3.

Ball 3: BombJacks- Suicide back to Ball 2 up to Ball 4.

Ball 4: Squats- Suicide back to Ball 3 up to ball 5.

Ball 5: Werkins- Suicide back to Ball 4 up to Ball 6.

Ball 6: Merkins- Suicide Back to Ball 5 up to ball 7.

Ball 7: Diamond Merkins- Suicide back to ball 6 up to Ball 8.

Ball 8: Big Boy Situps- Suicide back to Ball 7 up to ball 9.

Ball 9: LBCs- Suicide back to Ball 8 up to Ball 10.

Ball 10: Box Cutters- Mosey back to Start

Rinse and repeat  increasing as stated 10-20-30

Was shooting for 3 rounds. Most got in 2.5ish.  2-3 HIM completed all 3 rounds like the beasts they are. All accelerated. Non partner work but lots of guys picked each other up and worked together to make it happen.

Long Mosey back for COT right on time.

FNG- Jason Holland- LT. Colonel in the US Army now known in the Gloom as Cloggs.

Announcements

Newsletter- Sweati upcoming.

Prayers- Cloggs is taking his new command of the MEPs Facility in Chicago and traveling back today.

Sick/injured and traveling PAX.

Thanks Jedi for allowing me to lead where I got my start.

Duck Out

 

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We don’t need no stinking drill bits – we’re at Quagtastic!

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Kicked off the fun with a short mosey to one parking lot over about 50 yards.  Started the warm-up with windmills (10x), low slow squats (10x), imperial walkers (10x), cherry pickers (10x), merkins (10x), diamond merkins (10x), downward dog 2x, and finally honey mooner 2x.  Laid on our backs and did some hamstring stretches and then stretched our backs.

On to more fun where we started off our tour “drill bit” style.  If you’ve been to WEP, then you know the drill.  Started off with a run to Petsmart and off we went…

  • Petsmart 10 bombjacks…run….
  • Home Depot 20 diamond merkins, then the 10 bombjacks…run….
  • Target 30 American Hammers (double count), then the 20 above, then the 10..run….
  • Verizon 40 squats (see above 30, 20, 10)..run….
  • BW3’s 50 flutters (double count and see the above)..run….
  • Kay Jewlers 60 calf raises, all 3 ways, then see 50-10 above

Next we toured over to the stairs where we found the gate to be zip tied so we improv’d.  Jacob’s ladder up and down the stairs where we did 7’s (exercises needed to add up to 7).  Started with 1 ranger merkin (or as Jedi refers to it as 1 real merkin) and 6 bupees.  To amp this up competition style we had semi-sick out of energy Bonsai go first and then Jedi trailed 8-9 guys deep.  If Jedi passed Bonsai, we would do a bonus exercise…and this happened so we got to do the below bonus.

Next tour was a short sweaty mosey over to the fountain which looked enticing enough to dive in.  Instead we did the below:

  • 3 Krakken burpees (for our bonus thx to Jedi)
  • 10 step ups (10 each leg)
  • 20 derkins
  • 30 dips
  • Rinse and repeat

Off to COT for name-o-rama and all things COT worthy!

Today’s message was inspired by what journey you are on as a man.  Are you just trying to get to a destination or do you have a mission and a purpose you’re focused on.  Are you inspiring those around you in a positive or negative way, do you need to make a change to what you’re doing, can you do it today?  If not, why?  Comments we make or actions we take can have a lasting impression.  Surround yourself with the right friends and make decisions that are impactful to your purpose.

Pleasure as always Jedi, thanks for the invite, and nice work out there men!

Shady

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BackA$$Wards at the Swamp

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10 #HIM came out to the Swamp on what was supposed to be a rainy Friday in the Gloom. The weatherman missed on that call and we got a warm and muggy morning.

2 Pax, Pothole and MileHigh knocked out a pre-run of 3 miles prior to the #Beatdown. Awesome job guys way to Accelerate.

No FNGs so a quick disclaimer and at 0515 we set off.

Q’drenaline is real and firmly took hold. Mosey might have been more of a slight sprint. Surprised myself as I typically lean to the slower side of mosey. But hey it worked.

Circle Up in the HD lot for COP.

All IC even though I may have forgotten to tell the group, but they figured it out.

15x Cherry/ Weed Pickers

15x Old Man WindMills

15x Imperial Walkers

15x Hillbilly Walkers

On the Fly Switch from Bat Wings to 20x SSH- (There was a reason, I’ll get to it momentarily.)Form up in a line for an Indian Run from the HD lot all the way over to the Tuesday Morning Lot. Considerable mumble chatter down line about the rather quick pace of said Indian Run. Q’drenaline is a Helluva Drug.

The Thang ” BackA$$Ward Doraside

Simply put, a Reverse Dora 4-3-2-1. With a slight change. Instead of a mosey around the parking lot, I had laid out 3 sets of cones w/ cone 3 being 50ish yards from the start.  So, while one PAX exercised the other ran suicides. Being backa$$wards the pax ran the suicide in reverse order. 3-2-1 Here’s the kicker, upon arrival to the cone the Pax did burpees before the return. 3x @ cone 3, 2x@ cone 2, 1x @ cone 1. Not sure why nobody was really excited about that.

Exercises included.

400 Squats-

300 Dips on the curb- The dips on the curb promoted the switch at COP. Legs last longer than shoulders IMHO. I did make up for the change.

200 LBCs

100 Merkins

Each Team Slogged it out. There was some Madonna, and Hottie playing in the background somewhere that must have greatly motivated the group. We finished it up with about 15 minutes to spare.

Super highlight of the morning- As Teams finished up they, took minimal rest and jumped straight in to pickup the teams still putting in work. I saw  PAX run additional suicides/burpees and do additional merkins to push each other to Get it Done and be better. That is what F3 is All About.  Love’d every minute of it.  Thanks MileHile for banging out an add’l 50 Merkins with me to keep the pace going while Corn Syrup pulled the last leg of our suicides/burpees. True Motivator- True #HIM

With Time still on the clock we collected the cones / exercise board and moseyed over to the wall long wall behind Just Fresh. Hold People Chair for 10-20sec then add Seal Claps and OH claps 15-20 IC. Kept the PAX in the PC for 2 rounds of Bear Crawls up the line. Mosey back to COT in perfect time to invite  our brothers w/ rucks to join us for 5 minutes of Mary. They gladly accepted.

On our 6 for PAX Choice Mary.

MileHigh was 1st up and lead some ungodly amount of leg flutters IC. To many to recall and the moans-n-groans around the circle as the count escalated told the tale.

Gets a little hazy after that.  Maybe some of the Q’drenaline had worn off at this point.

Russian Twists/ American Hammers

Freddy Mercuries and at least other 2 ab rippers to bring us to 0600.

Announcements.

F3 Dads Saturday

Prayers and Praises

CornSyrup- Prayers for some personal issues going on in his life. Not OYO Bro! Lutefisk tore his groin on Thursday and will be out a couple weeks. Milehigh Traveling with the fam to the Great White North- Might be smuggling back large quantities of Syrup. Prayers for M’s as school is now completely out across the region. Praise for the accomplishments of DaVinci’s 2.0s this school year.

Ball of Man

Thanks Cha-Ching for the opportunity to wrap up the week with these great Men.

🦆 Out

 

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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