Tag: Cha Ching

Size Matters at The Deep

1 Comment

I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

SSH
Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters
Burpees

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

TClap |
7

A runner Qs a Bootcamp

Leave a comment

We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made that up. They all looked terrible)  Thankfully the rain stopped and the disclaimer was given and the Ruckers walked off while the BC guys started right in on a warm up routine of Squats, Jump Ropes(simulated), Lunge Walks, Toy Solders, Karaoke, etc.. Being sufficiently warm we moseyed to the back of HT and circled up for a little Hip & Leg work.

COP – Single Leg Quarter Squats, The Clam Shell(yes it’s a little awkward), Jane Fonda, Front leg lifts, The thigh master, Flutters and some Merkins just for fun.  Now that our hips and legs are ready to run lets go.

The Thang – Mosey to the bottom of the hill by the new apartments, educate the newbies about the hill that used to be there and how no GC workout was complete with out it. The new hill is paved nicer a little longer and not quite as step but it is still worthy of being run up and down several times.  The Q chose to do a round of 11s with LBCs at the bottom and Carolina Dry Docks at the top.  The Pax did great and nobody got lapped by Jedi. Next we were off to the back of the Oil Change place for another round of 11s with dips and derkins, an audible needed to be called as I noticed you can’t run around the Oil Chang place anymore, you have to take a much longer route around the Auto Parts store too. Oh well, everyone agreed that more running was better. We had to cut this sort of 11 due to the longer run, so we headed back to COT.  With 2 minutes still on the clock I made the mistake of asking Jedi for an Ab exercise and he delivered with some terrible rocking thing that I hope to avoid in the future.

Announcements- The Yeti & read your Newsletter

Prayers/Praises – Prayers for the family of the fallen Police Officer, and Praises for how the community has come together to support Law Enforcement.

A Brief challenge to remember Beginnings, and to remember that God’s Mercies are new every morning.

 

TClap |
2

Beyond #1…What’s at your CORE?

Leave a comment

Beyond can be defined as “Outside the understanding, limits, or reach of.” That is what this thing is all about; recognizing that a push beyond, in all many aspects of life, can be a really good thing. If you’re a killer runner, come do a Merkin and a Pull Up with us. If you’re strength nut, come do a few sprints and bear crawls with us. The reasoning for this is well documented now, dating back a few months to when Jekyll let me share about this at a Colosseum Q I had.

And yes, I am 8 days late in getting this BB written which is rather ironic. I will work to get these posted both by the Q’s and YHC in a more timely manner.

We started last Tuesday with the 1st round of Beyond and the theme was CORE. Besides the obvious, physical reference to the word, Core can be defined as, “A central and often foundational part usually distinct from the enveloping part by a difference in nature.” In other words, when the world strips away your exterior, what are you left with to truly guide you. To take this a step further, I let the PAX know that Beyond will challenge them to push past the limits they’ve previously established for themselves. This is aided by listening to a Podcast, “Team Never Quit” in which you listen to stories of people who’ve endured unbelievable challenges and have pushed through to find the redemptive outcome on the other side. It seems impossible when you’re in the thick of “it”, whatever “it” might be in your life, but God has a plan. Bad and difficult things happen, yes, but we try to find a glimmer of hope and positivity on the other side.

Enough rambling…I need to figure out a better way to capture the names for Beyond but for now, we’ll have to rely on my fuzzy memory. I know we had 15  which I think included the following, Bob the Builder, Geronimo, Band Camp, Straight Up, Fire Marshall Bill, Frat Boy, Longshanks, Jedi, Cha Ching, Ginsu, Trucker, Lutefisk, Bonsai, MacGuyver, YHC. My sincere apologies if I got a few of these wrong.

Once we separated from the Block Party PAX, we jogged through the park and made our way to the playground, which still sounds strange every time I write that. We did a few warm up exercises like SSH, Arm Circles, Sumo Squats and more SSH which was then followed by a little stretching and lot more of my talking (rambling). What I was trying to get to was that you can’t quit and if you need a little motivation to keep from quitting, look to the man to your left and right and realize they won’t let you quit and you don’t want to let them down. If it were just you out there, we’d quit a lot sooner. Remember, YOU’RE NEVER ALONE OUT THERE…SO DON’T QUIT.

100 American Hammers (we all thought about quitting on that one unless you’re Jedi/Geronimo

25 LBC

100 Flutters

30 Peter Parkers

50 Mountain Climbers

Partner 1: 50 Carolina Dry Docks   Partner 2: Pull Ups until your partner is done and flapjack

Partner 1: 15 Burpees   Partner 2: Pull Ups until your partner is done

Mosey to the Big Hill where found some cones forming a 15yd x 20yd rectangle on the hill.

Backward run up the hill, 5 Burpees at the top then run down. Repeat this 5 times.

Next we bear-crawled around the rectangle for 3mins which was awesome…

Mosey to the wall at the Springs building

Nothing fancy, just a mere 3mins of muscle ups…yup, it was turrible.

We talked about not quitting and trying to answer the question of whether or not you can change what is at your CORE. What is left when the world takes what you see, away? So that was it. I learned a lot in these 45mins and I hope we continue to see a good contingent of guys willing to push themselves.

As you were…

Maximus

 

TClap |
0

Feeling the Need, the Need for Speed

Leave a comment

Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,
– NASA

 

 

TClap |
1

Pantheon Tribute to Mr. Clean and His Bride

Leave a comment

Warmup:  Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1:  Side Straddle hops to summersault to Station 2:  Pullups on Fence,

Station 3:  Bombjacks to Lunge to Station 4:  30lb kettlebell swing,

Station 5:  Burpees to Crabwalk to Station 6:  50lb Ruck Press,

Station 7:  High Knees to Bear Crawl to Station 8:  20 lb Sandbag American Hammer,

Station 9:  Squat Jumps to 1/2 Suicide to Station 10:  40lb Sandbag Slam,

Station 11:  Goofballs to Bear Crawl to Station 12:  20lb Ruck Upright Rows,

Station 13:  Roll Merkin to Gorilla Walkers to Station 14:  10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers:  For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life.  For Lutefisks mother to be cured of cancer.

TClap |
0

#218in18 Kick-off Convergence BackBlast

Leave a comment

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

TClap |
2

A Real Ball Buster at Quagmire

Leave a comment

I was going to name this “Playing with NASA’s Balls at Quagmire”, but I won’t go there….

GREAT morning! Chilly, crisp, with clear skies. NASA-Q loves starry mornings. Quite a few PAX showed up ready to give Monday the boot in the booty. The night before a few PAX were Twitter-chatting about a post run after the workout, since they were fortunate to have the day off of work.  I did not intentionally plan on ruining that, but hey, stuff happens. It was a complement when they said I did. Thank you and you’re welcome.

5:15 hit the mark. No FNGs unfortunately. Disclaimer was disclaimed. Off we went……

Short mosey from Chick Fil A lot to the lot near the fountains. Good mumblechatter about the playoff games the day before. No funky stretchy stuff while running, just running. Circle up for the COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Just enough to loosen and warm up a little. I wanted to save our energy for the real deal. Short mosey over to Target.

All along the store front there are the large red concrete balls (bollards) Target is known for. At each ball, there was an exercise. Complete it, transition to next ball to the next exercise (anywhere between 10-25 yds apart). When all the balls are completed, run a lap around the outer perimeter roads enclosing the parking lot (about .25 – .33 mile). This is done HIIT style, non-stop start to finish, you rest while you run back to the start. Each PAX was on their own, you vs you, to see how many circuits you can get through.

Exercises (each is 30 reps) and transitions:
1. Merkins
> bear crawl (BC) transition
2. Jump squats
> crab walk (CW) transition
3. LBC
> BC
4. CDD
> CW
5. Jump Lunges
> BC
6. Freddie Mercury
> CW
7. Wide-arm Merkins
> BC
8. Monkey humpers
> CW
9. American hammers
> Run lap back to start #1
>> Rinse and repeat

That was a real ball bustin burner! The entire group cranked out 3 complete circuits. Some over-achievers completed another 2/3 circuit on top. Warning – next time each exercise will be 40-50 reps. Some PAX – Jedi, Cha-Ching, and Bones – are not human, rather they are complete beasts! And they are motivation for others. But I tell you what, the rest of the PAX were not far behind. Witch Hunt, Royale, BtB, Whopper, Homebrew, and Copyright ALL did GREAT. And special Kudos to Dark Helmet for performing all this while rucking heavy with 40lbs on his back. DAMN!! There was alot of encouraging push/pull from the group. No chatter or NMM ramblings from the Q (believe it). We just ground it out, finishing just in time to get back to the COT.

Announcements, Prayers, and Praises:

  • READ YOUR NEWSLETTER, GET OUT THERE AND MAKE AN IMPACT!!
  • The Rooster is this weekend!! WOO HOO!!
  • Yeti not far behind. JUST DO IT!!! JUST SIGN UP!! It will be awesome, I promise
  • P200 in March. If you’re interested, let folks know. Injury bugs bite and sometimes teams need replacements.
  • Prayers for Short Sale and his family in the loss of his brother
  • Prayers for the family and friends of Mint Hill’s Gremlin
  • Prayers for injured / sick PAX
  • Prayers for PAX going through marriage/relationship/family issues

Get out there and make a difference, make a positive impact. On the day honoring the great Martin Luther King Jr, take his intentions and run with them. We have alot of work to do as a country regarding racial relations and equality. We can – and should – do better. Be the change we all want to see in this world. Conquer the hate and ignorance with your love and intentionality. All it takes is the decision to do so and follow through.

God Bless and Thanks for the opportunity to lead.
– NASA

 

TClap |
9

Ruck Tuesday at Golden Corral

Leave a comment

We rucked. It was a real hoot. Here’s what we did:

We loaded up “The Worm” on our shoulders, which for the uninitiated is a 4-section (in this case 3 since there were only 3 of us) beast with 4 short logs connected by chains. It’s no fun after the first mile or so.

Speed rucked down 160 to The DOggy Depot, or whatever that thing is called near Bruster’s, and then we did the following:

100 curls
50 squats
25 OH Press
0 Burpees
25 Triceps Extensions
50 Flutter Press
100 Upright Rows

Speed Ruck back under weight.

We had a few minutes when we got back, so Rad says, “Wanna do some sandbag tosses?” If Rad ever says this to you, the answer is “no”. You’re welcome for that little tidbit. He pulled out a 40, 60, and 80 (more like 90) and we proceeded to rotate through pressing them and throwing them as far as we could. ChaChing absolutely MANHANDLED those things. It was stupid. My arms still hurt two days later.

After that, we joined the BootCampers for COT.

It was a good time. That’s all I have to say about that.

Helmet, out.

TClap |
4

Bring Back the Donkey Kicks

Leave a comment

9 Pax and 2 Runners showed up in freezing temps and were ready to get after it. The runners were already off to the races so the rest of us needed to move to warm up.

There was no disclaimer given as there were no FNG’s present, but after NASA pointed it out, YHC relented and gave a brief one while we moseyed (knees to chest, toy soldiers, butt kickers) to the back of the school.

Warm-Up (IC)

15 – SSH
15 – IW
15 – WM
15 – MC
15 – Peter Parkers
15 – Parker Peters

The Thang

We moseyed to the paved hill behind the bus circle for some partner work (size did not matter).

Partner 1 – Lunge walk to the first rock pile. Backward lunge walk to the second pile and run it out the rest of the way up and back down.

Partner 2 – Work on the exercises until partner 1 is back down the hill and flapjack.

Exercises – (50) Burpees, (100) Big boy situps, (200) Squats and (300) LBC’s

We finished up the last 50 LBC’s as a group and then moseyed to the wall for some People’s Chair.

Hold the wall while each Pax counted down from 10.
Hold the wall on one leg while each Pax counted down from 5, switch legs for another countdown.

Mosey to the grass hill for more hill work with 11’s.

**Now the reason for the title of this backblast**. When I started in F3 in September of 2015 it seemed like every bootcamp contained at least 50 donkey kicks. No real thought here but they are terrible and we should do more of them! And so we did…

We started at the bottom with 1 donkey kick and ran up the hill for 10 monkey humpers. 2-9, 3-8, etc…It was as terrible as it sounds and a lot of mumble chatter accompanied our second round of hill work. With time up we slow moseyed back to COT.

Great job by all the Pax. I know my quads were successfully shredded by the time we finished up.

Announcements
Joe Davis – 1/6
CAH workouts – NASA encouraged everyone to step up and get involved
Read newsletter for upcoming events. Lots of them.

Prayer Requests
Qbert and M are dealing with where God wants them to serve for a church home
Mr. Clean is dealing with some struggles right now and needs to be lifted up
Cerrano has a friend that is expecting and dealing with her husband’s recent passing (30 yrs. old)
Lutefisk’s Mom isn’t doing well and he is traveling to be with her in MN
Unmentioned prayers
Parenting (continue to lift one another up in this important, yet difficult at times, task with which we have been entrusted)

Thanks Bones for the opportunity to lead. Always honored.

Until next time…
Hauschka

TClap |
2

’Tis the Season to be D.E.L.I.G.H.T.ed!!!

Leave a comment

Song from Caedmon’s Call:

“We delight in the law of Your Word.

We DELIGHT in the son who was perfect from birth!”

Yes, I truly did serenade my fellow PAX. Fortunately, no major side comments were heard although one PAX leader stated that it may be the first recorded serenade at an F3 workout.

It was an honor to share a Q at this time of year (in 29 degree weather) with such a remarkable set of F3 men! Merry Christmas!

Today’s Q was in honor of Jesus. I definitely DELIGHT in the son who was perfect from birth!

For today between each exercise, each person throughout the workout gave at least one thing over the past month they are thankful/grateful for OR something they have learned about regarding giving.

WARM-UP:

DYNAMIC STRETCHING emphasis:

Jog – 1 Min

High Knees – 30 Seconds

Butt Kickers – 30 Seconds

Toy Soldiers – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Squats – 12

Alternating Forward Lunges  – 10 (5 each side)

Merkins – 15 single set

Single Leg Toe touches with other leg going back – 10 (5 each side)

Glute Bridges – 10

Rolling Crucifix – 5X each side

Table Twists – 5X each side

 

The Thang:

For each exercise, PAX randomly chose their D.E.L.I.G.H.T.(ful) A, B or C exercise option! Below are the ones chosen. For the ones that were not chosen, you will just how to show up for a future workout of mine! (Maybe next 12/26: “The Return of D.E.L.I.G.H.T.(fulness)?)

(Note: I had a lot of positive feedback about this workout and some requests for descriptions so I have put them in below in case you want to use them for any of your next Qs.)

D:

Daft Punk: 1 rep is 4 way lunges each side of your body for a total of 8 aggregate reps

E:

Empty Wheelbarrow: crab walk with a fellow PAX holding your feet about 25-30 yards – 1 round each

L:

Low Country Crab: crab walk position, left arm touching right toe and do other side: 10X minimum or go to failure or whenever it gets boring for you

I:

Indian Bear Crawl: line up head to toe in plank; first person from back bear crawls to front, while everyone else does OYO 1 rep very slow merkin with a pause and continuing until it is your turn to bear crawl

G:

Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground (if possible), then lower self back without using arms again (12 X)

H:

Hurpees: hand release burpees with a twist for my version: 5X: 1 hand release merkin, then 1 merkin, then 5X: 5 hand releases, then 5 slow merkins

T:

(just when you thought you were done . . .)

Tempo Merkin: 13 Merkins in cadence with 3 count down and 1 count up

 

Extra Credit for these 10 hardworking PAX:

Daniel-Son: Karate Kid position; alternate legs in quick succession

rotating with Dying Cockroach (10 reps, then 8, then 7)

3 rounds accomplished with different speeds

Abs:

Seated Ab Circles – 30 secs each direction; 5 sec rest between each

Cross Knee Planks with a leg raise (similar to a Parker Peter with a leg raise) – 60 secs

Recliner Elbow to Knee Tucks – 30 secs – (seriously this one hurt if you are really reclining)

Planks on elbows with right arm/left arm high rotation – 60 secs

Plank – 1 minute

Flat back stretch, rotate arms on top

Downward Dog with A+ form

Honeymooner with knees not touching ground

COT:

Highlighted Announcements: Joe Davis Run, New Black Diamond AO beginning 1/9/18, Laces In this week highlighted

Highlighted Prayer Requests: for babies to be born this year and babies just born

Closing Prayer of Thanksgiving

Final shout out: These 10 PAX did an excellent job today of sharing and being open with each other as well as pushing themselves physically. Again, it was an honor. Thank you, Jekyl for the opportunity!

TClap |
3