Tag: Captain Jack

F3 Baton Relay Race

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9 men and 5 2.0’s rolled into the Deep on a mildly chilly Saturday morning for what turned out to be a fun workout.

We started with a short mosey around the parking lot and then…

COP-SSHx30/Annie’s(in lexicon)/Abe Vigoda’s/The non-insulting Produce Pickers.  All exercises were interlocked with Arms to the Sky-Touch Toes-Down Dog-Honeymooner.  We finished the COP with 5 4×4 Merkins.

The Thang

We moseyed on across the street to the school’s track where I had 2 12 pound dumbbells waiting for us.  The mission was for each Pax to run a lap holding both dumbbells in their arms while the rest of the Pax do an exercise of the runners choosing waiting for the “Baton” handoff.  The 2.0’s only had to carry one around the track and went 2 at a time to speed thing up a little.  The exercises picked were Lunges/”Happy Dance”(which I don’t know if that is in the Lexicon)/Merkins/SSH/Moroccan Night Clubs/Bent Over Shoulder Raises/Back Bridges(Hip Thrusters?)/LBC’s/Freddy Mercuries/Burpees.  There might have been others but they are lost to memory.

Plenty of shenanigans with the 2.0’s running around the track making for some light hearted, fun moments.  The second F was definitely in play while waiting for the handoff making this workout one of the funnest I’ve been to.  We then grabbed some wall so I could give the Pax a small taste of my previous Zero G workout but I soon realized that this time around it did not work out as smoothly as in my previous Q.  

From a Balls To The Walls position we did Peter Parkers x10 and Parker Peters x10 in cadence.  Half the Pax could not do it so I quickly decided not to do anymore Zero G for the day.  So we moseyed on over back to COT where I played out 3 cones in a triangle formation where we did a 7 of Diamonds.  We split up in 3 groups and started with 7 Burpees at each cone, then I had a different Pax pick an exercise but round 2 was 14 reps at each cone till we hit 28 reps.  I forgot the exercises picked, I think there was also squats and Mountain Climbers involved.  We then finished with Royale’s favorite exercise of 10 Big Boy Sit-ups.

The 2.0’s bring a different energy to the workout and it was a blast being their Q for the day.  Prayers for sick and injured Pax/Cancer victims/ and for our Soldiers and Sailors all over the world doing their thing and representing the Stars and Stripes.  Till next time, peace.

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Cindy Circuit DRP at The Deep

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Oh yeah! Nice rainy day for your DRP. Some chose to stay in bed, nice and warm and all snuggy-like. Some unfortunately could not post in the gloom for whatever reasons. But those who did made that choice to take their DRP to get better. Two participated in a 4mi pre-ruck, and one knocked out a pre-run.

A good crowd for a rainy Saturday gathered, ready to go. No FNGs, disclaimer was made, and off we went……

About 20 yards to the back of my truck where a load of cinder blocks awaited the crowd. Each PAX buddied up with your ruck or a Cindy – even the 2.0s (KUDOS!!) – and off we moseyed to the far end of the parking lot for the COP:

  • No weight/ruck (slick):
  • SSH x 20
  • WM x 20
  • IW x 15
  • Hillybillies x 15
  • MNC x 20
  • Sun Gods x 20
  • PJs x 15
  • Downward dog and honeymooner to round it off

Now that we were all warmed up we moseyed over across the street carrying our buddies to the track at the elementary school for the fun stuff…..

DRP – You vs You – Cindy Circuit:
At one corner, the PAX knocked out the following circuit . 8 exercises, 10 reps each, non-stop, followed by a 400M lap. No breaks.

  • Merkins *
  • Squat **
  • Box Cutter, weight overhead **
  • Lunge, 2 ct **
  • CDD **
  • Thruster **
  • Flutters, 2 ct, weight OH **
  • Burpee *
  • Run a lap*
  • Rinse and repeat
    * With ruck (if you have it) >> cindy pax are slick/no weight
    ** With cindy or ruck (if you have it)

A good overall circuit that hit every major muscle group. You vs you, as fast as you could grind it out. We just ground it out. No music, no non-sense, good mumblechatter, in the rain/wet. Each PAX completed at least 3 complete circuits. That ground out at least 45 minutes of glorious fun. After a brief discussion about the DRP and Get Right, we had about 10-15 mins left. I wanted to add in a little ‘fun’ in the wet, mucky conditions before we went back to COT.

TUNNEL OF LOVE!!

Starting on one side of the football field, everyone got in the downward dog (DD) pose, shoulder to shoulder, creating a tunnel of PAX. The PAX on the far left proceeded to army crawl thru the tunnel and out the other side then got back in the DD position, extending the tunnel to the right . Once the first person got about half way thru, the next in line on the far left proceeded thru. So on and so forth. Rinse and repeat until we got all the way to the other side of the field. About 50-60 yds across. We had to adjust a little because we started heading towards the center of the field. That would’ve been lovely….a 100yd+ ToL.

This was a real crowd pleaser in the wet, mucky field. We left a real nice swath thru the nice turf. Hopefully the grass will recover.

After that we gathered our buddies and headed back to COT.

Kudos to the PAX…..especially the 2.0s who did not modify at all. We really ground it out, encouraged each other. It was awesome!

COT – Announcements, P&P:

  • Keep taking your DRP. Hold others accountable for it. Get Right!!
  • Read your newsletter and GET INVOLVED
  • Yeti, P200, DSM custom GoRuck, Rooster – alot of events coming up. Get after it!
  • Children’s Attention Home / Guidance today at 4pm.
  • Prayers for injured, sick PAX
  • Prayers for Wild Thing and his M with their 2.0
  • Praises for Wolverine’s son’s birthday. HAPPY BIRTHDAY!! WOO HOO!!
  • Prayers for Qbert and his M regarding children and expanding their family
  • Praises for the new addition PAX that they continue to post and get better
  • Prayers for me and my M in the struggles we are having with my older 2.0 and his struggles w ADHD
  • My apologies if I missed any others……pre-respect brain I am working with here.
  • Praise Him!!
  • It was an awesome morning! GREAT job PAX!!

NMM on DRP:

Every day you wake, you have an immediate choice……do I stay stagnant or do I get better? Seriously. Everything you do may have this two-sided choice. From then on your choice dictates your actions. Do you continue to do the same thing, or do you try and change something, anything, regarding an aspect of your life that could make you – or others – better. Do you take the red pill for change, or the blue pill for stagnation? It can be a real struggle. Change hurts at times, disruption can be difficult, ‘new’ can be scary in that it moves us out of our comfort zones. But if you want to get better, get right, you have to take that DRP. You have to make that choice. Only YOU can do that. Folks can EH you all they want, but in the end it is YOU that proactively decides to change, get out there to do something, continue to do it to where it is a new positive habit, and keep taking that DRP. The real kicker that helps is letting others know you want to do that……letting others hold you accountable. Whether it is a “HC” to a workout notification, or posting that you are going to lead a workout, a pre run/ruck, or whatever. If you stay quiet, nobody knows your intentions so you stay in the shadows until YOU decide to come out. Once you advertise an intention, the spotlight of accountability from others comes down on you. It takes commitment, discipline, and a dose of vulnerability to advertise and intention and thus bring accountability out in the open. Just today I was thinking “well, I am not feeling 100% (not a hangover), so if nobody shows up for the pre-ruck I advertised, I’m going to nap in my truck until the workout time”. Man that was a total clown attitude! I was SO thankful when I saw Wild Thing’s car pull around the corner. That was a motivational boost and dose of accountability he provided just by committing to be there himself. POW!! That’s how it works. Once we put our rucks on and started off at ranger pace I was so grateful he was there. We had a great conversation throughout the pre-ruck. That’s what it is all about. That is how the 3 F’s really come full circle and help us all accelerate together. You can try to do it alone, but man is it SO much better, effective, and easier when you do it in a group setting. But it takes the decision to take that DRP and get out there and get after it.

Make the choice to take it!!

Thank you for the opportunity to lead.

-NASA

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Getting Your Mind Right at The Deep

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YHC took the Q on a brisk morning at The Deep for a pre-QSource beat down.  One hour workouts challenge even the toughest Pax; I’m pleased to report the 8 who joined me were more than up to the challenge.  Here is how it went down:

Warm-o-rama

  • We began with a comfortable 1/2 mile mosey around the OMS parking lot to the back of the school
  • 10 Windmills IC
  • 20 SSH IC
  • 15 Imperial Walkers IC
  • 10 Merkins IC
  • 10 Low Slow Squats

The Thang Part 1

  • 100 yard long suicide course with 5 squats at every marker (8)  on the way down; sprint home
  • Same course, alternating lunges and bear crawls for mode of transport, with 5 merkins at every marker

The Thang Part II

Mosey 1/2 mile to the track at the elementary school.  On opposite sides of the track, about 200 meters apart there were two stations:

Station 1

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Werkins
  • 15 CDDs

Station 2

  • 15 Jump squats
  • 10 Burpees
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Rinse and Repeat once

The Thang part III

Partner beat down; partner runs 100 yards and back while other works the list; adding the counts until finsihed:

  • 100 Lunges -Single Count
  • 75 Diamond Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers

The Thang Part IV

  • Mosey to the back of the elementary school
  • round one, alternating 5 big boy sit-ups and 3 pull-ups until completing 25/15
  • round 2: 5 squats and 3 pull-ups until completing 25/15
  • 2 minutes of Mary: Freddie Mercurys, Crunch Frog,  American Hammer

Moleskin

We kept it short in anticipation of getting together for our first Q-Source discussion on Language.  Reminded Pax about the Yeti and to read the newsletter.  Gave thanks to the Lord for the ability to gather; lifted prayer for healing for injured pax and sick kids.  Always and honor to lead.

Aye, Wolverine

 

 

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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95

Like clockwork at the Deep

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Beautiful morning after a good night’s DEEP sleep. No rain, no snow, dry ground (mostly). But had heard rumors of a double secret Lake Wylie major party being held Friday night, so was worried about DEEP attendance.

Two cars arrived and 4 PAX emerged including Nemo’s 2 2.0’s.  Captain Jack reminded me that we had played together on St. Philip Neri’s softball team a few (many) years back. Also was told the party extended DEEP into the night. Quick disclaimer especially directed at the 2.0’s, but they appeared ready to go at the DEEP. Had arrived early and set out sand bags at the stations station.

Did some stretching exercises then hit the parking lot loop. First warmup jog with butt kickers, high knees, side shuffle.  Then jogged about 10 yards apart then Indian lined it with each PAX digging DEEP and sprinting to the front. Once the PAX reached the front, he yelled STOP and we did 3 burpees.  All done with 3, we did it again with just 1 burpee.

Followed with an exercise circle and many of the standards in DEEP cadence. I wish I had gotten the 2.0’s involved at this time.

Moved on to some clockwork starting with merkins at 12:00, 11, down to,  but stopping at 6:00. Followed with DEEP squats…? And…maybe another…can’t quite recall.

To a 5 station setup in the field included: 30# sandbags with handles in place lunges, 15# sandball American hammers, burpees, 140# worm pull, squat thrusters with 30# held up. We alternated and did some improvising for the 2.0’s.

Moved over to the DEEP famous hill and did bear crawls up/jog down each time with 5,4,3,2,1 bombjacks at the top, followed by squat thrusters?, then monkey humpers by request for display to the main road.

Walked then jogged back to finish our clockwork. PAX helped clean up. Let the 2.0’s try the 140# worm on a slider on the macadem, much easier then the grass.

COT, prayers and praises, thank you to Nemo for taking us out. The 2.0’s did very well. Very good kids, Nemo!

Thanks for the opportunity, Shakespeare!

 

 

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2

Keeping Warm At The Triangle

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With the threat of the big bad snow storm(we might get 1/2 an inch) hovering over the Charlotte metro area, 8 men got out of their warm comfy beds and braved the 36 degree weather to get their fitness and fellowship on.  As pointed out by a few grumbling members, this was a bit of a lazy Q by YHC.  I did not plan much as I just wanted to stay warm, and what better way to stay warm on a cold morning than running laps and burpees…spoiler alert, there is no better way!

I did a short disclaimer and then we moseyed around the school parking lot(still cold).

COP

SSHx30(getting warmer)

Windmill x10

Cherrypickers(or weed pullers or cotton pickers, whatever)x10

LSSx10

The Thang

The Pax then moseyed on over to the pull up bars where I mentioned that it was Pearl Harbor Day.  The day of remembrance is important in our nations history as WW2 is where the USA became the de facto leader of the world…also my grandfather was a seabee in the Navy during WW2.  Then the bad news…we partnered up and while one of the Pax ran a lap lap the other did…

100 Pull Ups (combined total, now officially warm)

200 Burpees (combined total, much grumbling by the Pax)

300 Single Count Lunges (combined total)

It turns out that the burpee portion took a gigantic chunk of time and we unfortunately did not have enough time for my planned grand finally(fortunately for the Pax) which would have been a Wave of Merkins.  We finished up with two minutes of Mary.  Nemo had us do 12 box cutters in cadence and Homebrew had us do 15 Freddie Mercuries at a hilariously fast cadence and then mercifully for the Pax, the workout was over.

COT

Mission accomplished in the keeping us warm department, as I left a sweat angel on the pavement and nobody complained of being cold(though they did complain about the burpees).  Prayers for Respectable Olaf’s mother-in-law who is battling stage 4 lung cancer and also for a family in Homebrew’s church group who is having trouble with their son who has Muscular Dystrophy.  Yogi mentioned a York CSAUP obstacle course race which sounds interesting and there is the Lake Wylie Christmas Party to look forward too.  Thanks to Homebrew for the opportunity to lead, peace.

 

 

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3

Be prepared at the Bermuda Triangle!

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Having the Q the day after Thanksgiving can be tough.  But it’s also the best way to hold yourself accountable.  When Homebrew reached out to me with the offer to Q this day I knew I had to accept.  I’d do anything to help support our site Qs, especially for our newest AO in the region!

I pulled into the parking lot 4 minutes before the 5am start…no cars?  The thought started to cross my mind, would I workout if no one shows up?  Then I saw the mild wind outside when the temp says 35 degrees…and my internal answer we clearly NO. But before that thought could take hold, three pairs of headlights started coming down the road, slowed down and turned into the school.  Shake that thought off, because now it was time to lead!

I was very glad I grabbed a jacket for the third layer of clothes because that wind was no fun this morning.  I felt even sorrier for Copyright who jumped out of his car wearing one thin layer, and Iced-T who was still in shorts! Another big shout out goes to Captain Jack, who previous to this week only posted on Saturdays, but was in attendance this morning and posted to the Abyss on Wednesday.  Someone might have caught the bug!

I gave the disclaimer, and we took off for a warm-up lap around the outside gravel track.  Luckily no one took a header because the lighting is very poor and the tree leaves covered most of the back part of the track.  More than a few times men have gone down back there.

Circle up in the field for COP.

Imperial Walkers – SSHs – Windmills – CDDs – Merkins – LS Squats…good enough

Moseyed over to the playground

Evolution #1

7s with a lap

6 pull ups to 1 Merkin then run a lap around the playground. 1 Down on Pull-ups – 1 Up on Merkins until we flip flopped.

Moved over to the basketball court.

I shared a little about “Being prepared” I warned the guys that I did not feel as good around this queue as many because I did not follow my regular Weinke building routine. I still like writing it out and having it on paper.  I didn’t do that last night and I suffered for it with lost sleep.  It could have been all the turkey, but I’m sure I woke up all though the night because I had failed to complete my prep for this workout. I warned the men, be prepared for things you can be, be intentional with your actions. My goal was to make sure they would not suffer from my lack of routine today.

Evolution #2

Now this I did set up.  We were doing a Tabata routine

30 seconds of exercise, 10 seconds rest, same exercise 3 times.  We have four different moves

1 Lunges

2 Merkins

3 American Hammers

4 Burpees

Rise a repeat, but i was kind enough to change out Merkins for CDDs the 2nd round.

Next we did an Indian Run around the outside loop, made it back to the center soccer field and completed the next evolution.

Evolution #3

I asked Captain Jack if he had ever done Jack Webbs.  The answer was no, so that made it the right choice for me!

“Traditional” Jack Webbs… not like the ones I heard Longshanks pulled at the Thanksgiving Day Convergence.  (He’s a beast!)

Only a few noted modifications, Homebrew was kind enough to tell Captain Jack when we hit the midpoint at Round 7 overhead clap #28…

Only two minutes left for the workout, we did Flutters and Captain Jack got to pick Leg Raises.

~fin

Announcements

Christmas Party – still time for signups…

Excellent talk about the Thanksgiving Convergence with 78 men!

Prayers

Each man went around the circle sharing something on their heart.

It was an honor to Lead,

Royale

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4

Four Corners of Heck at the Abyss

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Twas a nip in the air this morning but nothing that would bother the mighty lads of F3.  We gathered and at 5:15 sharp disclaimer was given and we moseyed.   Here is how it went down:

Warm-o-Rama

  • 400 Meter Mosey with side shuffles and toy soldiers thrown in
  • 20 SSH IC
  • 10 Imperial Walkers IC
  • 10 Hillbilly Walkers IC
  • 10 Wind Mills IC
  • 10 Merkins IC

The Thang, Part I

YHC asked Captain Jack to pick a number between 39 & 41.  With that we settled on the number of pull-ups each Pax was to complete.  Each was instructed to do as many as possible then at failure, run to the top of the inclined road behind the school, execute 5 merkins,  run back down and pick up the pull-ups where he left off.  Repeat until reaching 40 pull-ups or 5 trips up the road, whichever came first.  As we waited for the six, the Q regaled the team with an amusing tale about forgotten reading glasses and a Portobello Steak sandwich minus the steak.

The Thang, Part II “Four Corners of Heck”

  • Bear crawl to the middle, execute 5 burpees and lunge out between stations

Station #1

  • 10 Medicine Ball Jump squats
  • 10 single count curls/arm; 25lb or 20lb dumbbell, Pax choice
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Station #2

  • 10 Lunges per leg
  • 10 WWI Sit ups
  • 10 Tricep hammers/ arm with 20lb or 15lb dumbbell, Pax choice
  • 10 Diamond merkins

Station #3

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Derkins
  • 15 CDDs

Station #4

  • 20 Ranger Merkins
  • 20 Monkey Humpers
  • 10 Lt. Dans
  • 15 Crab Cakes IC

Repeat one station

The Thang part III

These Pax are finely tuned boot camp machines and as such, finished parts I & II with time to spare.  YHC, not wanting to cheat them, ad-libbed:

  • People’s chair during which Pax on each end ran 5 yards out and executed 5 squats
  • Repeat with balls to the wall

Mosey to COT with 2 min to spare; 10 crunchy frogs IC; 10 Freddie Mercuries IC; 10 American Hammers IC

Ended the session with a reminder about the F3 Christmas party, praise for family gatherings, prayers for travelers and those dealing with loss.  Gentlemen, being part of the F3 brotherhood brings me great joy.  It was an honor to lead this morning.

Wolverine out.

 

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4

All Legs at The Deep

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YHC arrived a little early for the workout since I haven’t been out to the Deep in a while. Been doing a little running this year so did a little pre-run myself while Q-Bert and Olaf did some rucking with some heavy tire pieces. Looked nasty and heavy.

It was a cool morning and gave us a break from the week of rain so it was a perfect day for a workout. The Pax rolled in a little before 0700. No FNG’s were present but a brief disclaimer was given and off we went.

Warm-Up

Mosey around to the back of the school with butt kickers, knees to chest, side shuffle, etc…

In Cadence

15 – SSH
15 – IW
15 – WM
15 – Low Slow Squat
25 – Moroccan Night Clubs

Mosey to circle

Brief Discussion on Vulnerability. YHC used the analogy of a baseball game where the outfielder calls “I got it” when a fly ball is hit. Being vulnerable is admitting to God and to your brothers that you “Don’t Got It”. When we admit that we need help with whatever we “Don’t Got”, growth can happen. The challenge was to think of the thing or things that we need where we need to ask for help.

The Thang

150 Lunges (Single Count)
250 Squats
350 LBC’s

Run a lap around in the inside circle after every 50 count of exercises.

Finish early – Find someone to help finish

Lt. Dan’s to the speed bump, run back
Bear Crawl to the speed bump, run back

Run to the speed bump and do burpees on the odd numbers back to the arrow for donkey kicks on the evens to 10.

Walls Sits- Each person count to 10 while holding the wall with one leg out
Shake it out
Switch legs for another 10 count

Total running mileage – 3.26

Mosey back for COT

Prayers

Lutefisk – Loss of his mother
Soprano – Loss of his brother
Olaf’s grandfather
Peg-Internal Interview
Costanza-Interview

Coffeeteria at DD

Great job by the Pax and always great to see the 2.0’s out there. Mine were lazy Saturday.

Always an honor to lead. Thanks Shakespeare for the opportunity. Cobains to Wolverine for trying to age you a couple of years!

Until next time,

Hauschka

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Deep Deeping in the Deepest of Deeps at the Deep

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I enjoy Q’ing during a CSAUP, it makes me try and push the PAX as hard as the CSAUP would be, but I have to cram it into an hour 🙂

After a disclaimer, I let the PAX know that I had ZERO idea what we would be doing. That brought some groans from Nemo and Wolverine who know me well hehehe

So we started with a mosey that ended up being a warm up run around the whole lot using just about every part of the body already. The real warm up was

SSH x 23 IC
Imperial Low Squat Walker x 13 IC
Then we did something that I think would be a good rinse and repeat as you increase the reps

10 Mountain Climbers
10 Merkins
10 Peter Parkers
Right arm high
10 Nolan Ryans, end in reverse plank
10 crab cakes
10 dips
Left arm high
10 Nolan Ryans, end in regular plank

we moseyed over and found a nice wall to sit on by the right side of the school
arms up for a count
toes up for a count
Balls to the Wall for 10 shoulder taps

sit on the wall while waiting for every PAX to do 5 burpees

Balls to the Wall for 5 push ups

We then ran down the sidewalk in front of the school and did 5 dips on every bench
Ran back and did 5 derkins on the benches

This landed us in front of a side door to the school so we lunged to the door and back

We then got to mosey over to the football field across the street for some “I’m Up, he sees me, I’m down” over 100 yards
2 Kraken Burpees then repeat back down the field

Ran back to the playground for one of my favorite Doras – Ski abs, dips, pull ups. We did one round of this because of time.

Then we did 2 minutes AMRAP of something new I am calling the beached whale ( verbal diarrhea run required to learn )

I have been waiting for months to do this next item, but it got pushed back because of the hurricane and I have had to watch it several times in the car rider line at school and long for this day.

The giant hill on the backside of the football field is super intimidating. So we bear crawled down and back up!!!

Moseyed back to CoT for 5 8-count bodybuilders OYO

CoT Annoucements
we couldn’t really think of anything so READ YOUR NEWSLETTER
Prayers for the Ragnar PAX continuing to run through the day and Wolverine’s family member finishing chemo and waiting for next steps

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