Tag: Clickbait

Tour of The Mill

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WARMUP: Big Lap, COP: SSH X 20
10 count: Imperial Walkers, windmill, squat, merkins, lunge/reverse lunge, shoulder taps, Low Slow squats, mountain climbers, SSHX20, 5 OYO Burpees
THE THANG: Classic pearls on a string. Sequence of exercises: Merkins, Squats, PlankJacks, Lunge, SSH. Count sequence: 10, 9, 8, etc. Run stops: Church of Christ, Loom, Hobos, Animal Hospital, another church, Town Hall, 3rd church, even another church, you get the idea.
MARY: Don’t compare yourself to others.
ANNOUNCEMENTS: Newsletter
COT: Prayers for children. Wisdom, understanding and peace.

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The MURPH

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WARMUP: None
THE THANG: THE MURPH (Lt Michael P Murphy):
Run 1mi
100 Pull Ups
200 Push Ups
300 Squats
Run 1mi
MARY: We did some.
ANNOUNCEMENTS: Bethel Mens Shelter, support
COT: What do you worship, idolize, invest in? That could/will absorb you.

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Hard things make better men

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6 faithful tackled the Tellier Hero WOD at Honey Badger this morning. After a quick warmup, we mosied to the field where we did the following:

The Thang

  • 10 Burpees
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 200 yard run
  • 10 Burpees
  • 25 Push-Ups
  • 50 Lunges
  • 100 Sit-Ups
  • 150 Air Squats
  • 200 yard run
  • 1 lap

Totals:

  • 50 Burpees
  • 100 Merkins
  • 150 Lunges
  • 200 Sit-ups
  • 150 Squats
  • 1.6 Miles

NMM

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

A few of us just returned from a weekend as part of Sandlot JAX. The weekend included difficult rucking events, obstacle courses, strength training, and Fit talks by war heroes, world-renowned authors, and fitness experts. One speaker talked about mindset. The easiest mindset to take is the victim mindset. Next is the pessimist, followed by the optimist and realist. But the highest level we should strive to achieve is the curious competitor. The curious competitor actively seeks out difficulties and challenges. There are two rules: find something hard and don’t die doing it. We are made to do hard things. But, because of comfort, we avoid those challenges. But how are we to get better if we never step out of our comfort zone? I encourage you to do something hard every day. You will either succeed or learn what doesn’t work. The key point is to try. When you do the hard thing now, you are preparing yourself for the future hard thing. You have been gifted this life. Don’t waste it on Easy Street.

Aye!

Italian Job

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Not AKA

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Warm up: SSH, Merkin, Windmill
Airwolf Tabata w/ hand-selected playlist

45 seconds Merkins
15 second rest
45 second shoulder tap
15 second rest
1 min plank

45 seconds seal jacks
15 second rest
45 second knee hop
15 second rest
1 min plank

45 seconds flutters
15 second rest
45 second rower
15 second rest
1 min plank

45 seconds penguin
15 second rest
45 second burpee
15 second rest
1 min plank

Transfer over to Band Camp who lead us through some leg exercises, most in cadence and bear crawls that were uphill and unfortunately long.

COT with a total of 35 from AKA at Milkshake and a few shield lockers that joined for the prayer.

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(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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SQUALL AT THE FORT

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Seven men posted at WEP. Three for Milkshake, and four for The Fort.
Not a tempest, not a gale, but squall best describes the initial conditions (rain and gusty winds).
Us bootcampers broke off and did:

Ran around the band shell a couple of times and then circled up on the band shell stage.

Warm up:
SWIMLAPPS
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 10x)
Mountain Climbers (IC 10X)
Low Slow Squats (IC10x)
Arm Circles, forward and backward
Peter Parkers
Plank stretches, up dog, down dog

Performed across the stage floor:
Toy soldiers
Lunge walk
Duck walks

Thang 1: Prison yard burpees
Start with 6 burpees at end 1, bear crawl to other end and do 5 burpees, bear crawl back and do 4 et cetera until 1. Total is 21 burpees.

Thang 2: HIIT routine
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Pickle pointers
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
American Hammers
Peter Parkers
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imperial Walkers
Squat jumps
step ups
SSH
Repeated the three chapters

Mosey run into the neighborhood. Ran up/down stairs. Came across the Milkshake guys.

Back at the AO right at 0730, with the Milkshake guys alongside.
Fini

Strong work by all men. Sometimes foul weather can be fun.

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Coast to Coast Qs

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A mid-week substi-Q request left YHC a bit concerned on how to fill an hour of pain. Fortunately, the request was picked up by an old friend of The Fort that now resides on the other coast, 88.

88 and YHC met early to get a lay of the land. He volunteered to lead us off, but needed to know where a few things were. It was a dark and chilly morning, and the wind was cutting.

14 PAX gathered just before 0630hrs, and all got to meet the brother from the Gold Rush Territory. With one fresh face in the crowd, a strong disclaimer was given, along with the 5 core principles.

The Fort broke off from Milkshake for a little mosey to the back side of the Pike Engineering.

COP
10 Merkins IC
20 SSH IC
10 Squats IC

Then we moseyed to the entrance of Pike Engineering, and did a set of Minus 2 at the masonry knee walls. Starting with 20 incline merkins and rotating with dips, we did all the reps and eventually made it to 0. The high numbers and pain cause confusion for several PAX, but we won’t name names here, will we Italian Job?

88 led us on a mosey back to WEP, where cones were laid out in 4 corners.
• First lap included 10 merkins at each cone
• Second lap included 20 squats at each cone
• Third lap included 30 Mountain Climbers at each cone
• Fourth lap included all of the reps – 10 merkins, 20 squats and 30 mountain climbers at each cone

88 handed off to YHC and we started at the front of the amphitheater.

Typically, if I have prepared a message, it’s because I need to hear it. Several things have prevented me from posting consistently over the last month, and I can feel it when I do make it out. So, in a plank position, I went over Q3.10 Consistency – “The Consistent Leader is constant and regular in everything he does. His followers are drawn to him because his steadiness provides a safe harbor from the howling winds of Chaos and Flux that blow periodically through their own lives. He is their rock.”

Recover and run one lap around WEP, performing 5 burpees at each swing. Cyclops and Italian Job led the way, with Clickbait giving chase. “5 more” burpees were continued in front of the amphitheater while waiting for the 6, or Stang to return from the woods. Stang was incredibly uncomfortable in the open area of the park, constantly gazing towards the trees. I’m not sure if the sun rising early helped either.

“Strong Routines are the framework of Consistency.” We in F3 know what to do. Wake up and exercise, everyday, We shouldn’t have to think about it, just do it. Remove unnecessary decisions, and create routines.

Next up, Dan Taylors. All the way across the WEP field. A few PAX wanted to play on the playground, and I heard rumblings of other shenanigans, but feared turning around to see what they were doing. The field was longer than I thought, but we got 55 squats and 220 lunges in.

“The Virtuous Leader focuses on bandwidth not perfection.” Reminded the PAX that consistency will help minimize the flux in our life. This isn’t about perfection, but about limiting the lows in our life. The things that keep us away from a healthy lifestyle that enables us to lead.

We moseyed back to CoT, and with a minute to spare, got 5 Mike Tysons – Bear crawl and Crawl bear in to close it out.

We welcome FNG Spit Valve, had prayers and praises for those at D2D and to those in Ukraine and affected by the conflict in Ukraine. T-claps to Clickbait who is organizing some relief efforts to that part of the world.

Thanks again to 88 for answering the call to lead! We look forward to your return.

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Rankel and RJ

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Seven pax met at Honey Badger to honor two heroes and get some miles in.
Disclaimer given.  Began with stretches (honeymooner, downward dogs) to prep for the main event.  Two pax left for a run, leaving five for the hero workout portion.

Warmup
Ran a 400m loop
SSH (10x I/C)
Windmills (7x I/C)
Imperial walkers (10x I/C)
Moroccan N/C (10x I/C)

Hero workout #1: The Rankel [image with bio is attached]
6 thrusters (cinder block)
7 burpee pull ups
10 KB swings (cinder block)
Run a 400m loop
Repeat for 23 mins, as many rounds as possible

Light mary in between hero workouts: flutters, hello dollies, LBC (all 10x I/C)

Hero workout #2: The RJ [image with bio is attached]
800m run
50 feet of murder bunnies (cinder block; done on the grass section near the ROTC…great recommendation from the site Q)
25 merkins
Repeat (we got two good rounds in)

Put blocks back to their cozy stack.

Runners returned and all seven of us were able to get one (1) big boy sit up achieved before 0600.

COT
Prayer/Praises
Park, Tootie, and their entire family.
Our kids that are thinking through what/where to go after high school.
Joy and continued well-being for expectant pax/families.

Rankel Bio

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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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Army Staff Sgt. Paul M. Neff II

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Today we honored Army Staff Sgt. Paul M. Neff II, 30, who died November 7, 2003 serving during Operation Iraqi Freedom. Paul was assigned to 5th Battalion, 101st Aviation Regiment, 101st Airborne Division (Air Assault), based in Fort Campbell, Ky.; killed in action when a UH-60 Black Hawk helicopter was shot down Nov. 7 in Tikrit, Iraq. Neff was one of six soldiers killed in the incident. He was assigned to the 101st Airborne Division based in Fort Campbell, Ky. He was a graduate of Fort Mill High School.

After the disclaimer, we put on our rucks and headed over to the pull up bars.

Three Rounds:

Pull-ups                           10 reps

Balls to the Wall           10 second hold

 

Next, we headed to the field, the end zone was our starting point. Exercises with ruck:

  • 10 Merkins
  • 10 Squats
  • 10 Flutters
  • Lunge walk 10 yards
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Heading back to original starting point, exercises with ruck:

  • Plank pull thru – 10 yards
  • 10 Clean and press
  • Drop ruck, run to far end zone
  • Rinse and repeat until reach opposite end zone

Thanks for the opportunity.

Great job by everyone!

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