Cold Blooded at the Swamp

So it was the coldest day of November (so far) but at least there was no rain.  A balmy 33 degrees to start the workout.  My goal was to keep the energy level high to keep the blood flowing!  Only 3 of the 15 men planned on rucking this morning, so I gave the disclaimer and the other 12 of us were off.

Mosey with a dynamic warmup to the Home Depot parking lot.

COP with IWs – Windmills – SSHs – MNCs – Mountain Climbers – CDDs – Plank Jacks – Merkins?

These days whatever keeps me moving is what I call.  I like to take Pushers guidance and change the count for each…which always gets the PAX talking! It’s almost impossible to get Jedi and Witch Hunt to stop chattering nowadays… which always adds a fun playful air to the warmup.

Enough of that stuff… moving on!  I like to find new routines in the Lexicon that we might not have done before.  I found these:

“The Dab”  (I was immediately asked why it’s called that…not idea just from the workout)

10 burpees in 1 minute

Run a quarter mile lap around the parking lot

Do this 4 times

It went pretty well…and it kept us warm unfortunately Half Shell “popped” his calf muscle… that’s not good for running! No man will be left behind so I tried to modify a little.  I’m sorry if it was not enough Half Shell…

Slow walk towards Target, but a bear crawl for good measure to keep everyone together for about 50 yards.

“Triple Check”

Teams of 3

1st PAX wall sit

2nd PAX Plank

3rd PAX run 50 yards and back.

Rotate through your team and complete this 3 times.

This took longer than expected so item #3 of the evolutions was left off and we moseyed back to COT.  With 2 minutes to spare more burpees were completed.

Namorama

Announcements & Prayers

An Honor to Lead,

Royale

 

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Not much of a game, but a whole lot of suicides

So for some quick backstory, YHC had the Q at the Deep on 9/29, but was asked by our Nantan to be on of the Q’s at the convergence at WEP.  I was planning on doing a football themed workout there, but since I was losing that Q, I thought I would try to move it to the Swamp.  That being said, nothing about what this workout evolved into resembled anything like what I was originally thinking, but as always, it was great to lead these awesome PAX.

There were 16 at The Swamp on a morning that was back to being hot and muggy.  I gave a short disclaimer and we started promptly at 515, the PAX were really chatty this morning, which stopped almost immediately after I got started because there wasn’t much time to breathe after that, let alone talk.

We took a short mosey around the parking lot and did some toy soldiers and shuffle steps on our way to the parking lot by the fountain where we circled up for a quick warm up.

  • 10 Windmills IC
  • 15 Moroccan Nightclubs IC
  • 10 Low Slow Squats
  • 10 Merkins IC

I only had 1 “thing” planned this morning, we would have 2 teams and do the same thing over and over again mixing in different exercises.  I had 5 cones on each side of the lot/fountain spaced 10 yards apart.  We would start at the back island and essentially do suicides while stopping at each cone and doing an exercise of my choice.   The first whole team to cross the finish line at the other end of the lot by the far island got a point for some friendly competition.

Breakdown:

  • Run 10 yards, do exercise, run back to finish
  • Run 20 yards, do exercise, run back to finish
  • Run 30 yards, do exercise, run back to finish
  • Run 40 yards, do exercise, run back to finish
  • Run 50 yards, do exercise, and then go the final ~60 yards or so via a movement of my choice.
  • Mosey back to start and repeat with different exercises

Exercises:

1st set

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • 40 LBC’s
  • 50 Alternating Shoulder Taps
  • Sprint to finish

2nd set

  • 10 Burpees
  • 20 Werkins
  • 30 lunges
  • 40 flutters
  • 50 SSH’s
  • Bearcrawl to finish

3rd set

  • 10 Burpees
  • 20 Diamond Merkins
  • 30 Monkey Humpers
  • 40 Rosalitas
  • 50 Overhead Claps
  • Lunge Walk to finish

4th set

  • 10 Burpees
  • 20 CDD’s
  • 30 Reverse Lunges
  • 40 Dying Cockroach
  • 50 Plank Jacks
  • Crab walk to finish

5th set

  • 10 Burpees
  • 20 Ranger Merkins
  • 30 Lateral Jumps
  • 40 Hello Dolly
  • 50 Seal Jacks
  • NUR to finish

6th set

  • 10 Burpees
  • 20 Crucible Merkins
  • 30 Calf Raises
  • 40 Box Cutters
  • 50 High Knees
  • Shuffle/split the distance to the finish

We finished up with 2 minutes to spare, 1st team consisted of YHC, Bones, Cha-Ching, and Mainframe and we won with 4 points.  The 2nd team consisted of Gears, Regal, Tinsel, and Moab and they won 2 of the sets.  Winning team had a choice of 10 more Burpees for everyone or 20 for the losing team, we chose 10 more Burpees for everyone.

Mosey back to CoT right on time.

  • Invergence tonight!
  • Convergence 9/29 at WEP
  • Prayers for Moab and his big interview
  • Prayers for Cancer
  • Prayers for our troops that fight and the struggles they have with PTSD when they are back home.
  • Prayers for victims and families who are dealing with Hurricane Flo

Thanks for the Q Cha-Ching!

Until next time,

-Flux-

 

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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Lots of balls at the Swamp!

Short notice Q for the swamp bootcamp this morning could very well be my last before I move to Everett Washington. A lot of Ruckers, only 5 of us for the boot camp.

Thang:

COP

mosy to target balls for the main event:

one armed merkin each arm and a regular merkin at each ball, running between each

15 squats and bear crawl to each ball

5 burpees and lunge to each ball

10 monkey humpers and crabwalk to each ball

last thing we did I beleive is a variation of belching, sprint to each ball and drop to 6 inches, sprint forward and repeat when Q says go. That one actually was pretty intense.

Kept things simple but painful.

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Block Party/Colosseum Colombia Team Send off!

28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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Crazy 8s – It can be that bad, right?

31 Pax descended upon Slow Burn for an epic adventure. A #noderate workout plus high humidity had been promised and both were granted on this day.

Personally, YHC loves what the Pax have done in creating moderate workouts across the Fort. As a result of their efforts, we have welcomed many great men who have contributed across all 3 Fs within our region. The success stories are limitless and we are proud of their efforts.

YHC felt a significant responsibility as Q of Slow Burn to lead a workout that would not be defined as moderate but would allow for modification and picking up the 6.  These are the consistent themes from the Q101 document that CSPAN put together some 5+ years ago. Several #truths weigh heavily within this document which are simplicity and scalability. Simplicity as Q is defined as keeping it familiar, less complex and don’t be shy about stealing from others (Jekyll in this case) or backblasts. Scalability as Q is defined as – a scalable workout is one that is tough for the strongest of Pax, while at the same time not over-smoking the back of the pack. All workouts are no drop; without exception. Under no circumstance should we ever leave a Pax alone.

In keeping with these two principles, YHC was to Q a workout that was both simplistic and scalable while ensuring that the Larry Birds got all they could handle.

The Thang

Mosey around Empire Pizza building (the smell was horrible) and back to Empire lot

FYI CSPAN attempted to scare a cat during this sequence…not a good idea!

COP

Windmills

Merkins

SSH

Squats

Mtn Climbers

Mosey to Lowes parking lot – Q dropped the Weinke but Rebel had my back. Thanks!

Crazy 8s – Eight exercises done during each circuit

Burpees

Derkins

Dips

Squat Jacks

Bombjacks

CDD

Lunges

Plank Jacks

Circuit was done with 1 rep (This can’t be that bad, right?!? for each exercise followed by a mosey in a figure 8 pattern around Lowes and Empire lots

Add one rep to each circuit during each of the 8 stops

Mosey back to Lowes for Mary

LBCs

Big Boys

Gravedigger L and R

Hello Dolly

Superman x 3 (Cant ever remember all of the Sale brothers nicknames!)

Mosey Home

Moleskin

After the 6th round of the circuit, YHC noticed that the Pax were beginning to tire. In an effort to leverage #pride, each man was asked to grab a partner for the exercises to ensure completion. You never want to let a partner down!

Prayers to BTB, praise to Frat Boy, prayers to Maximus on his vacation travels

Sweatie is 7/14 at 6 AM at Footloose – Does anyone really know the details? Thats a true CSAUP!

Thanks to Smithers for his leadership of Slow Burn

Pusher wuz here 7/8/18

 

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#RPG

11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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Too much work at Golden Corral

Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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CSPAN Returns to The Coop for flutter kick freenzy

Perfect weather and 52 degrees

disclaimer in detail because we had 2 FNGs (T-claps Paul Bunyon and Sasquatch)

and we were off

mosey around until I got tired…

Warmup-O-Rama

Mosey around until I got tired…

Some abs and some core

Mosey around until I got tired…

partner up – 3 rounds of flutter, squats, and LBC while your partner ran the parking loop

Mosey until I got tired…

Same partner 4 rounds flutter kicks and pull-ups

Mosey until I got tired…

10 flying squirrel countdown with sets of 10 flutter kicks…

and I ran out of time…

COT/prayer or praise/BOM

welcome Llama and Puppy…weird that they were both animal names today…?

read your newsletter, and make a difference today, and my abs still don’t look Tesh…

AYE!

CSPAN

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GC Bootcamp

4 Pax came out for BC and 4 for Rucking.
Mossied round HT after disclaimer.
COP
SSH
Moroccan Night Clubs
Squats
Windmills
Mountain Climbers
Merkins

11s with dips and derkins

The Thang
Stations:
Seal Jacks x 15
Plank Jacks x 15
Squats x 25
Burpees x 10
OHP x 15 w/CB
One Armed Rows x 15
Imperial walkers x 15
Mountain Climbers x 15
Merkins x 20
Freddie Mercuries x 15
Big boy situps x 10
Pax went clockwise around stations with a lap around the parking lot between each station with some good conversation in between.
COT
Announcements /prayers
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