Tag: Copyright

A Ring of Fire to Keep Jedi Warm

Leave a comment

Oh man would it have been awesome to stay nice and cozy and warm in the fartsack this ‘chilly’ morning. And to think that in a month or so we would look back and say this was warm. But myself and four others decided to shake off the Monday chill and get better. Jedi shows up in shorts and was shivering a bit, waiting to get going. He claims to own no mandex to keep his legs warm. Poor guy, we need a fundraiser to fix that.

Unfortunately no FNGs. The disclaimer was disclaimed and off we went for a warmup run…..but not too far.

COP at the parking lot at the water fountain by Just Fresh:

  • SSH x 15
  • WM x 15
  • IW x 15
  • MNC x 30

Then a very short mosey to the parking lot behind Just Fresh, near Home Depot, for the thang

Tabata Ring of Fire

YHC had placed 9 cones marked with fun stuff in a rather large diameter circle around a central light pole, with each cone about 10 yards or so apart. Each cone had an exercise and a transition movement. The idea is to perform the exercise AMRAP for 1min 45 sec nonstop, then you were given 20 seconds to transition to the next cone by the means noted.  All of the transitions and cone spacing gave no rest time once you got to the next cone. I had everything timed down to exactly 45 minutes total, COP and all.

Cone # / Exercise / Transition Movement:
1. Merkin / bear crawl
2. LBC / crab walk
3. Jump lunges / bear crawl
4. CDD / crab walk
5. Flutter / crawl bear
6. Monkey humper / side crab
7. Plank jack / long jump
8. American hammer / bear crawl
9. Squat hillbilly walker / crab walk

Each PAX picked a cone to start off at and away we went. I used a tabata timer app on my phone combined with a bluetooth speaker to audible a whistle when to start an exercise, an air horn when to transition to the next cone, and clapping when we finished a set. We did a complete set nonstop until we got back to where we started, then we had a 2 minute break where I spoke on encouragement, then we got back at it for another nonstop second round. We did 2 rounds / sets total. With the timing given and abilities of the PAX there, it was safe to say that each PAX probably did at least 100 of each exercise both rounds combined. Everyone did quite well, hammering it all out to my Pandora workout station tunes – even through the commercials. I do not have time to download music and make playlists, sorry.

Then a quick AYG run back to COT for announcements, P&P:

  • Read your newletter
  • Fast 5 – POSTPONED
  • SIGN UP FOR THE CHRISTMAS PARTY!! JUST DO IT!!
  • Prayers for Repeat’s mother who was quite recently diagnosed with pancreatic cancer. We are here for you brother!!
  • Get involved in making a difference in your community

NMM on Encouragement:

I did not have long to speak, I’ve been trying to cut back on my jibber-jabbering when I Q. I spoke a little on this month’s theme is on encouragement. As a leader, that is something you should be giving out all the time, but do we? I noted that we as men and leaders tend to give out encouragement to our kids, and other kids, rather easily, openly, and freely. If you don’t, then you should. But do we give out encouragement as easily, openly, and freely to our peers, coworkers, subordinates, friends, and/or to our M? Today’s society, especially in the workplace, is very results oriented, goal driven. It is VERY easy to completely focus on the results and goals and lose track of the most important resource that makes it happen – the people. It is very easy to hammer people on lack of results, how things can be better, how, in a nutshell, we are not achieving to our expectations. How often do folks in those situations go into a meeting where the person holding it just hammers on results, goals, and how they are not being met, then leave the meeting feeling unsatisfied? A little encouragement offsets alot of negativity if done in the right time and place. If you end a meeting pointing out inefficiencies, lack of achievement, or suggestions for improvements, that is not very motivating. Meeting agendas still have to cover those things, it is what it is. But if you end a meeting, or a personal conversation for that matter, on a positive note of encouragement and/or praise, that ends things on a totally different perspective. Always end an encounter on a high note of positivity. Rule #1 in my opinion for sustained positive interpersonal relationships. I challenge everyone out there to try it, and live by it, and you will see how people respond. Encouragement is a powerful thing simply because everyone wants to feel valued, respected, loved, needed, and that they belong. Those are simple human needs and desires. So no matter how bad things are, ALWAYS END ON A HIGH NOTE.

Thanks for the opportunity to lead.
– NASA

TClap |
7
beatdown summary

Warm Hugs For Everyone…….that survives

Leave a comment

In celebration of the cooler weather that was exactly one weekend later than requested for a perfect Ragner Carolinas Trail race YHC got the nod to do my thing this past Monday morning at the most proper bootcamp workout west of I77 in Fort Mill. Warmup was handled by my main partner in crime ChaChing so you know by the time YHC took over the upper body was already smoked.
Choose the harder option I’ve been told so we performed some Circle of (insert painfull exercise here).
Circle of Merkins, hold plank and critique all possible things that can be critiqued and even some that cant is expected by the PAX while observing the victim complete 10 merkins. Pass the pain to the right and let the critiques rip. One round was good so we went straight into the Circle of Hump. Same theory just more inappropriate comments from the PAX while each participant performs his best monkey humper. Two rounds of hump were performed because a true HIM never wants to deny her an encore if requested. Next on the docket was the Ring of Fire. That finally ended after two rounds or approximately not a second before everyone had red indicating fluid leaking from some area of skin directly covering a pointy joint. Sorry guys but just chalk it up as mental toughness. Could always be worse, think fire ant infested grass outside of Winthrop basketball gym. Thanks Packman for the memories and mental toughness.
Mosey to the wall beside BestBuy for some BTW, shoulder tap BTW, and some burpees before heading to the Home Depot parking lot.
Get your crawl on ladies. Each PAX perform one loop around the greenspace before running to the Lawn and Garden entrance and back. Methods of transportation around the loop were as follows: Bear crawls, crab walks, crawl bears, inchworm, then one last loop of bear crawls. Mosey back towards Pets Mart and perform some team staggered sprints from crosswalk to crosswalk. Great job guys pushing each other and encouraging until the end. Finally make it back to COT for a quick round of Cha-Cha Merkins since all snowmen love to dance before the Count-A-Rama, Name-A-Rama, P&P, Anouncements and closing prayers by YHC. Thanks for the opportunity Jedi and to the PAX for hummoring YHC with my requests. Warm Hugs for Everyone

TClap |
0

Lazy Dora

Leave a comment

12 Pax posted to Fire Ant tossed on their rucks and got a little stronger today.

With Fire Ant moving to a new location in two weeks I took the opportunity to move us 2 by 2 around the back of Harris Teeter to enjoy the wonderful aroma emitting from the dumpsters.

Rucks off for the usual warmup – SSH, Windmills, Imperial Walkers, Mountain Climbers.

The Thang

Partner Up for Lazy Dora.  Each team of two will do 100 merkins, 200 Flutters and 300 Squats.

For the merkins, partner 1 will do 10 merkins, while partner 2 planks.  Switch at 10 and Partner 2 will do 10 merkins while partner 1 planks.  Continue alternating until you reach 100.

For the flutters, partner 1 will 20 flutters (double count) while partner two will hold six inches.  Switch at 20 and partner 2 will do flutters while partner 1 holds six inches.  Continue alternating until you reach 200.

For the squats, partner 1 will do 25 squats while partner 2 does an Al Gore. Switch at 25 and partner 2 will do 25 squats while partner 1 does Al Gore.  Continue alternating until you reach 300.

Once all are complete move 2 by 2 to the parking lot in front of Bubbles and Bows and line up on the island for 7s.  Complete 6 ruck swings and bear crawl across the parking lot to other island.  Do 1 man-maker.  Lunge walk back to other island for 5 ruck swings.  Bear crawl back for 2 man-makers.  Continue this until you have gotten to 1 ruck swing and 6 man-makers.

Ended just in time for COT with Golden Corral.

Announcements

Fast 5k and F3 soccer – 10/27

Christmas Party – 12/1

Check WWL’s pre-blast for the custom ruck event coming to The Fort 5/4/2019.  Options for a Heavy, Tough, and Light.  Get signed up.

TClap |
2

Dora Vol. 3 – Doracides

Leave a comment

3 PAX joined by hurricane michael for a rainy BC in the gloom.

After disclaimer,  and COP (x15) of MNC, IW, WM, Squats, Merkins, PP, we headed down to the parking lot by the lake for the main event.

The Thang

Keeping with my theme, we formed a three man DORA team (100 OHP, 200 Squats, 300 Curls, 400 Flutters with press) with cinder blocks.  One man did exercises, while two other PAX did burpee suicides on 3 cones (1 burpee first cone, 2 second cone, 3 third cone).  After every round of suicides, we alternated, so always two pax running suicides.   The random downpours made flutters interesting…

Finally, farmer walked the cinder blocks back up to the main parking lot, and finished up with some abs.

Thanks Peg and Homebrew for coming out.

TClap |
2

Dora Vol. 2 – Back to Basics

Leave a comment

14 PAX (5 BCs 11 Ruckers) all got a proper disclaimer by YHC, and parted ways.

Bootcampers moseyed around the parking lot for COP.

COP (mostly x15 count) – MNC, IW, WM, LSS, Merkins, PP

The Thang – started with 11s, Burpees and Crab cakes, with bear crawling and crab walking in between sets

Moseyed over behind the tire place for DORA 1-2-3 (Derkins, Step Ups, Dips in the wall) with partner running around the two auto shops, a classic, but brutal workout for this AO.

COT – Read your newletter

Thanks Falcon Crest for the opportunity to lead

TClap |
1

Dora Vol. 1 – No legs

Leave a comment

6 Pax came out to Crows Nest for a post-Ragnar friendly workout promised by YHC.  Only one PAX who ran (Royale) came out, but a promise is a promise.

We started by moseying down towards the playground, with a pit stop for COP and to pick up some cinder blocks I had dropped off.

COP (pretty much everything a x15 count) – Moroccan night clubs, imperial walkers, windmills, peter parkers, merkins

The Thang After carrying the blocks down to the playground, we started with 7s of pull ups and sit ups, then on the the main event.

Pax partnered up for DORAs – 200 over head press, 200 curls, and 200 bent over rows, while partner bear crawled to the loading bay and crab walked back.

Finished up with farmer walking the blocks back to where we got them, alternating partners every 30 seconds and made it back to COT with some time to spare.

We had about 5 minutes left, so to finish off the shoulders, we ended with 10 rounds of jack webbs (merkins/hand claps), after the PAX realized I wasn’t joking.

COT

Don’t remember much from COT, pretty late on writing this up… read our newsletter.

Thanks Flux for the opportunity to lead.

TClap |
1

Pre-Michael Showdown at the Abyss

Leave a comment

YHC didn’t look at the weather forecast last night so it was a bit of a surprise walking outside this morning to the pouring rain. No big deal but had to audible a couple of things on the weinke.

One thing I love about F3 is the dedication of the PAX to show up rain, shine, freezing rain, snow, single-digit temps, etc…to get to a workout. Today was no exception and 16 men (2 of whom were runners) showed up in the pouring rain to get better. One FNG was present so an F3 certified disclaimer was given and off we went.

Mosey to Bus Circle

Butt Kickers, High Knees, Side shuffle facing the school, Side shuffle away

Warm up (In Cadence)

15 – SSH
15 – IW
15 – WM
15 – Mountain Climbers
25 – Moroccan Night Clubs

Mosey to the covered sidewalk for some partner work. Some grunge music seemed apropos so it accompanied our work.

Brief Discussion on Encouragement – YHC asked the PAX to thing of someone in their life who has been a big encouragement as we completed the exercises.

Partner up – Size doesn’t matter

Partner 1 – Run the circle
Partner 2 – Work on the exercises
Flapjack

150 Carolina Dry Docks
250 Squats
350 LBC’s

Everyone completed one round and a few Pax made it through the CDD’s for the 2nd round.

Mosey to the paved hill at the exit of the school. No partners for this part.

Lt Dans to the first set of rocks, backwards lunge to the second set, sprint to the top, and slow mosey to the bottom
Rinse and Repeat (Mumble chatter)
5 burpees OYO
Bear crawl to the first set of rocks, backwards Lt. Dans to the second set, sprint to the top, 5 burpees OYO and slow mosey to the bottom

Mosey to the wall for wall sits

Round 1
Each PAX counted to 10 while holding the wall with one leg out
Shake it out, Rinse and Repeat (Mumble chatter)
Round 2
Hold the wall while each Pax ran to the sidewalk, 2 burpees and back to the wall
Shake it out, Rinse and Repeat (Mumble chatter)

Mosey back for COT

Announcements

Read your newsletter. Christmas Party, Bourbon Chase, etc…

Prayer Requests

Moab and his wife are foster parents and are receiving a newborn today. Prayers for them and for the mom.
Unspoken prayers that are heavy on our hearts
Having the strength to encourage others in our circles

Great job by the Pax and great job by the FNG Matt (F3 Aztec). He did a great job keeping us with us and did a lot better than I did on my first post. Keep up the good work!

Always an honor to lead. Thanks Bones for the opportunity.

Until next time…

Hauschka

TClap |
1

A Darth Visor Backblast

Leave a comment

I came across this backblast while trying to find something to say about Darth Visor’s passing.  After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.

Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could.  It was surprisingly easy to tie the IR race.

After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.

COT

We finished up with some good discussion and prayers for Darth Visor and his family.

Thanks Bones for the opportuNITY.

The original backblast:

Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15

  • When: 06/23/15Where:

    The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre

    QIC: Darth Visor

11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.

What had happened was…

7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up

Starting Position…Move….In Cadence….Exercise

SSH

Squats “really missed GRITS” was going to have him demonstrate proper technique

EW

Cotton Pickers

Feeling loose – we mosey

The Thang

1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.

Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!

100- step ups

200- dips

300 – LBCs’

Whew 10 count needed.

Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.

Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.

Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.

15 burpees for all and all for the PAX

Outfield Fence for little Wall Squat to catch our breath.

Let’s Mosey to THE HILL

Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.

COT and BOM

Much to be thankful for…GBABY arrives for WD,  remembering Foghorns wife – expecting, Mufasa’s back.

Moleskin

There was some more Beatdown but who can really remember it was soooo long ago.

Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM

Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.

NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.

TClap |
4

A little movin’ & rollin’ with Florence

Leave a comment

I’ve been chompin’ at the bit to Q this new official Ruck AO, the Fire Ant, and this morning was the perfect time. Over the last few years, it’s developed a standard consistent with harder AO’s and I was not about to drop the ball today.

This past weekend, I had the opportunity to post up at my folk’s house in Wilmington, NC where they recently had Hurricane Florence followed by 1-2 tornadoes pass through. It’s always different seeing storm aftermath in person; the images, the smells, the sounds of cleanup and water pumps getting rid of standing water. I’m not quite sure how I was going to be impacted but I knew it wasn’t going to be easy. After all, neighbors are still unable to get in their houses. Perspective teaches me I need to keep my mouth shut and stay hydrated as I chip in to do a small part. After tree #4 came down and got hauled off, I had a revelation. What if I cut this next tree into the perfect lengths that would compliment my upcoming Fire Ant Q? Couple that with a previously-prepared Weinke and there you have it, we were set.

With a truck bed holding (8) 40-50lb logs, 18 of us converged on the Golden Corral/Fire Ant parking lot at HT. After Change Order laid down the disclaimer, us 12 Ruckers moved over for our warm-up jog around the lot.

After that, we kept the rucks on the ground and did our warm up:

Wind Mills

Moroccan Night Clubs

10 Forward & Reverse Arm Circles

Slow Squats

SSH

Grab a partner and meet at the rucks.

Catch me if you can with your partner and 3 Hand-Release Merkins. We went around the big loop once then a smaller loop after that for 2 loops total.

Head over to grab the logs. A brief explanation on where they came from and how they’d be used. We had to move both the rucks and the log and we’d work as a team to do it, looking to relieve the men with the logs.

Line up 2×2 with logs in the front. If you had a log, carry it overhead at the front and the rest of us would look to relive you en route. We made our way to the start of the Harris Teeter wall.

Lunge walk with a log press the length of the wall.

Bear crawl while rolling the log back to the starting position.

2×2 in formation with logs overhead to the 9-round parking lot & circle up.

If you have a log, hold it at 90 degrees and if you don’t hold your Ruck at 90 degrees. Each PAX does 3 curls going around the circle. If you’re not curling, you’re holding at 90.

On your back with legs straight and feet at 6″. Doing a log or ruck press for quite a few reps.

Get in 1 line, shoulder to shoulder. Seal team sit-ups with the rucks on front and keeping your head off the ground.

Same formation, flutter kicks with heads off the ground.

Back in 2×2 formation with logs overhead and offering relief, we made our way back to the original starting position. But before we finished, we got back in the seal-team line, on our backs and did bicycles with the rucks on front, both forward and reverse.

And so…that was it.

Announcements: Fire Ant AO moving to TCES in 3wks. Follow Spiderman for further details. Sign up for Paradise Reading Center: check with Copay and Deacon.

Prayers/Praises: Safety for all the PAX doing races (Bourbon Chase, CLT Marathon, Ragnar, Rucks), wedding anniversaries, Prayers for Half-Shell’s buddy who lost his son recently in a very sad event. We do not understand but we need to have faith in our Creator that he’ll somehow have something positive come from this. Prayers for his family and for all the scouts injured, those who witnessed and for their families.

Enjoy your day & make an impact.

Maximus.

TClap |
4

10/1/18 – Quagmire BackBlast – 4 Corners to Kick off the Week

Leave a comment

10 HIMs joined YHC to kickoff the week and the month with 4 corners of pain.

Warmup

  • Mosey around the parking lot
  • 35 Side-straddle-hops
  • 12 Windmills
  • 11 4 count merkins
  • 20 4 count mountain climbers
  • 20 4 count Moroccan Night Clubs

Mosey to parking lot corner & partner up for accountability and encouragement

We’ll be doing a workout at each of the 4 parking lot corners, about 50 yards apart. We’ll start with 1 rep and we’ll be going to 11.

Corner 1 – Burpees, Corner 2 – Merkins, Corner 3 – LBCs, Corner 4 – Jump Squats

Total Reps = 66 each corner/exercise & ~2200 yards

Mosey back to corner 1

  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 10 diamond merkins sprint to Corner 4
  • Mosey to Corner 1
  • 10 wide arm merkins, sprint to Corner 2
  • 10 diamond merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4
  • Mosey to Corner 1
  • 10 diamond merkins, sprint to Corner 2
  • 10 wide arm merkins, sprint to Corner 3
  • 5 burpees, sprint to Corner 4

Mosey to COT

1 minute left – Captain Thors to 5×20

COT

Announcements

  • Ragnar
  • #218in18

Prayers

  • Family routine
  • Marraiges
  • Brothers getting married (with broken foot)
TClap |
4