Tag: Cobra Kai

Lots of balls at the Swamp!

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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!

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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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#RPG

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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

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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

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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

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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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Prepared for Rucking?

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It was an honor to lead 6 High Impact Males this morning in the Ruck WO at Golden Corral. This is always a difficult Q for me because I never want to underestimate the abilities of the men I am leading.

WARMUP

We began the morning by circling up for a short COP to warm ourselves up and performed the following: Imperial Walkers, Low Slow Squats, Peter Parker Peters, & Merkins. We than Rucked 2×2 over to the Rite Aid where YHC had set up our workout.

THE THANG

The first time I ever attended a Ruck WO Zima was on Q and this is what he did. A Ruck Pyramid doing the following: 25 Burpees; 50 Merkins; 75 Ruck Swings; 100 OH Flutters; 75 Ruck Curls; 50 CDDs; & 25 Burpees. I know this sounds crazy, and trust me it was. Between each set of exercises the PAX were to run around the Rite Aid back to where we began. We then Rucked 2×2 back to the COT where I shared what is below.

NMM

Are you prepared for each day as you approach it?

I asked the PAX if they were spiritually prepared to face their maker. We better ourselves everyday physically but are we doing the same spiritually. Does what we do at F3 in the morning compare to the rest of our lives?

If we aren’t prepared, how do we lead our communities? How do we lead our M’s, our 2.0’s, our F3 brothers, our coworkers? We cannot lead unless we are prepared. We cannot lead unless we are being led. Are you being led by this world or your maker.

You have a choice to make. What will you do today to be prepared?

Luke 12:40 ‘You also must be ready, for the Son of Man is coming at an hour you do not expect.’

ANNOUNCEMENTS

Sign up for Yeti-2/24/2018.

Read your Newsletter.

PRAYERS/PRAISES

Multiple prayers for sick family members.

Prayers for PAX who are suffering.

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#218in18 Kick-off Convergence BackBlast

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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

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GC – RUCK – Teamwork – DFQ – Embrace the Suck

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Man I hope you guys read the whole way through this, because I left truly inspired by the PAX that Embraced the Suck with me today.

8 Ruckers joined up on a “warm” morning at GC.  It was 31 or something which felt like summer compared to the 9 we have been seeing.  We split into two groups as some guys are recovering and test driving their rucks.  So 4 went on their way rucking through Tega Cay and 4 stayed with me to continue with the workout.

The Thang:

Skip the pleasantries and do a quick double time run around the parking lot of Harris Teeter to get the blood flowing.

Get into Listening Position (LP) (for those of you that haven’t embraced it yet, its rucks overhead anytime we are getting directions or discussions are occurring).

In LP we talked about the plan for today and that the goal will be teamwork, that as Q my goal is to inspire leaders among everyone, not to micro manage every part of the workout.  I told them before we loaded up that we are a team and will compete as a team.

If you know me you also know I Ruck Heavy, so we loaded up.

120 lbs of Sandbags – Two 2×3’s running through the handles to make a makeshift litter

93lb Sandbag – (My personal Favorite)

Big Tire – 35″ tire off my truck

The directions stated to try and do a low carry of the litter but if it got to be too much discuss it and switch to shoulder carry.  I also told them I won’t be calling out switches so its up to the team.

We made our way to the YMCA field

Big issue! – We didn’t stay as a team and Mainframe and I made it there about a minute ahead of the other two.  So punishment was instituted – 10 Ruck Burpees

I set up a relay course of sorts

4 Stations

Station 1 – Drag that big tire to the fence and back, sprint to tag the next guy (He is the clock)

Station 2 – Deadlift the 90lb

Station 3  – Toss the 60lb

Station 4 – Users Choice – I saw fireman flips, rows, curls, squats it was cool

The first rotation took 3:02 so we got in LP and discussed why we Ruck – Looks Badass, Wanted to Push Ourselves – Variety – 2nd F – A challenge.  So with that I asked the TEAM how can we improve on the time.  Everyone through up some ideas and then Shakespeare threw down an ambitious goal of getting the time down to 2:15 we weren’t sure but we embraced it.  We decided on a punishment of 1 Burpee for every second over 2:15.  Well guess what we got it in 2:02!  We came back and got in LP and talked about the power of teamwork and coming together and what we were able to accomplish.

We took a lap around the Y field doing alternate carrys of our Rucks – Farmer Carry – Switch Hands – Bear Hug – Over Head – Again we came together as a TEAM where I started to get ahead of some people and Mainframe gave me a quick shout to slow it down a bit and we finished as a TEAM!!!!

Tired and hurting we came back to do one more rotation on my relay race.  We got in LP and discussed all those reasons we Ruck again and even though were tired we are here to better each other and if we got 2:02 the last time why would we ever go slower again.  So we set the same goal of beating 2:02.  I felt slower, I hurt worse, but as a TEAM we embraced the suck worked together and when we sprinted back to the tire we couldn’t believe we were faster and got 1:58!!!!

We were hurting but got back in LP and discussed that it took 8ish minutes to walk there and that we need to speed that up and how can we do it.  Deacon came through with some ideas and the team called out switches like clockwork.  We got back to my truck in 5 minutes!!!!

Joined up with Boot Campers and the other Ruckers to finish off the morning.

MY TAKEAWAYS!!!!

Man I left so inspired by this Ruck today.  When we started we were a group of guys doing a workout.  When we returned we were a team that came together and really pushed through the pain to embrace the suck and lift up our fellow man.  Shakespeare and Mainframe who are new to Rucking were rockstars and the leadership everyone offered was amazing.  I mean where else other than F3 can you walk away with all this.  Big props to all those guys that got out today and I truly enjoyed myself and had a uplifting and encouraging morning to help me carry those same themes to the rest of my day.

Thanks Guys,

Rad

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