Tag: Copyright

Build-a-burp Workshop

Leave a comment

19 pax made it out to the golden corral for some bootcamp, ruck, and run.  Big showing from lake wylie thanks to Jedi.

A disclaimer was made and the bootcampers mosied around HT for cop.
COP
Morracan Night Clubs x 20
Imperial Walkers x 19
Windmills x 13
Low slow squats x 16
Merkins x 11
LBCs x 15
Parker Peters x 15
(Reps are guestimates… no rhyme or reason to #s)
Bodybuilder burpees x 10 OYO (multiple demos requested, still no consensus on order of plank jack/merkin)
The thang
Mosied over to the fountain for some deconstructed bodybuilder burpees in pairs.
1st pax bear crawled to cone, ran to the hill to circle, and then crab walked back to the start from cone.
2nd pax did x16 of the following followed by LBCs until relieved by 1st pax:
Squats
Leg thrusts
Merkins
Plank Jacks
Leg thrusts
Squats
Bodybuilder burpees
(mumblechattter included complaints of lack of visible cones)
Finished just in time and booked it over to HT for COT with a push from Davinci.
Announcements
Christmas party
Probably missing something…. read your newsletter
Prayers and praises
Sick, injured, and traveling family.
Thanks Decibel for the opportunity
TClap |
1

Here comes the train – The Poopdeck 10/19/2017

1 Comment

10 Pax woke up and braved the “frozen tundra” (insert NFL voice) of the Poopdeck today. A disclaimer was given and we were off.

Took a longer mosey in front and around the back of the Bowl N’ Bounce shopping center then across the street to the ‘more well lit’ or ‘better lit’ (I dunno ask Jeti) parking lot for COP:

  • SSH x25
  • Imperial Walkers x10
  • WindMills x10
  • MC x20
  • Merkins x10
  • LBCs x20
  • Peter Parkers x10

Now the Pax were warm and ready to partake in  The Thang:

I had cones setup about 75 yards apart. The pax partnered up and would perform two exercises in reps of 10/14/18 with a travel to opposite cone and back in between. The exercises and travel were:

  • Round 1:
    • Merkins & Squat Knee Tucks
    • Railroad Tracks w Partner (partner planks while you jump over partner then plank and so on until you reach cone)
  • Round 2:
    • CDDs & BombJacks
    • Barrel Roll (similar to Railroad tracks however when jumping you place your hands on your partners back and use them as leverage for the jump. This forces the planking partner to engage their core and shoulders)
  • Round 3 (only had time to do 14 and 18 reps):
    • Monkey Humpers & Crunchy Frogs
    • Cover and Move (Ask CSPAN, learned it from him)

With that completed we lined up for an Indian Run back to COT. We got there with 2 minutes to spare so we completed the time with The Protractor.

Thanks to all the Pax for the push. Great group of men today woke up and got after it.

We had a very special COT today. Many Pax discussed the difficulties in their lives and requested prayers. I ask the we continue to be the men we have been called to be and seek the wisdom to provide guidance to those in need. We all have a cross to bear but we don’t have to carry it alone.  

Until next time, back to the hunt…

TClap |
7

Q school 101 & 201

1 Comment

16 Pax for Q School

YHC arrived early and Dark Helmet Q101) rolled in let’s just say a little later than that

The first rule of Q school is arrive early!!!

Dark Helmet took the 101 beginner class and YHC took the advanced class (or at least we think we are advanced) split off and began to teach some good stuff

201 started out with 10 perfect Burpees and we mosied to the back of the school to the COP

Everyone lead 10 SSH each making sure we could all count

We then did merkins 2 ea all the way around the circle

We continued our warm up and talked through some things we all felt were important

Another rule to follow is don’t do stupid things….In other words don’t do partner carries on a wet hill in the dark, don’t cross a major highway with 30 PAX in the dark….Be smart about what you’re doing and try not to get anyone hurt, we are out here to get in better shape after all!

Although they say not to make the workout too hard I don’t believe that. Everyone will work at their own pace and make sure they know that’s ok! Modify as needed is not just something we say it’s also true

The 201 school did some bear crawls, then partner hand slap merkins.

Ran around the circle and did hand clap sit ups

Ran around the circle and did hand slap burpees

Ran around the circle and did hand slap squats

Finished with 15 Burpees then mosied to COP where Dark Helmet had us do an additional 10 Burpees

Not too hard of a workout but we did stay warm and learned at least a couple of things!

Not sure what Dark Helmet talked about during his schooling but I am certain the PAX learned at least one thing from him today……

TClap |
5

Made it Matter – Quagmire 10/9/2017

Leave a comment

What a day a Quagmire this morning. Drizzling and humid.  Perfect for what I had in store. I told the Pax before we started that I was going to step out of my comfort zone and try to work a message into my workout. Normally I stick to sweat and pain but felt a calling for something more.

When 5:15 arrived there were 11 Pax ready to get started. Got the legal stuff out of the way and we were off.

We started with a slow mosey along with:

  • Toy Soldiers
  • Butt Kickers
  • Knee Pulls
  • High Knees

We circled up in front of Pet Smart for some stretching.  A whole lot of moans and groans from the Ragnar folks, so we spent some extra time getting loose. COP was:

  • Wind Mills x10
  • Weed Pullers x10
  • SSH x25
  • MCs x 30
  • Imperial Walkers x15
  • Merkins x10
  • Down Dog/Honeymooner
  • Mountain Climbers x15
  • Down Dog/Honeymooner

Recover and time for The Thang:

I told the Pax we were only doing 4 exercises today: Merkins, V-Up Twists, Jump Squats and Burpees. Simple and Easy (wink, wink). We would be moving between four corners (Front of Pet Smart, Front of Zoes, Front of Mattress Store and Front of Best Buy) performing the aforementioned exercises a set amount of reps.   (Unannounced to the Pax it was the total amount of reps performed in each cycle which would be significant.)

The plan was to perform all the exercises at each corner for the below reps:

  • 1st Cycle – Total of 28 reps for each exercise. 7 at each corner. Example:
    • 1st Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
    • 2nd Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
    • 3rd Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
    • 4th Corner – 7 Merkins, 7 V-up Twist, 7 Jump Squats, 7 Burpees
  • 2nd Cycle – Total of 33 reps for each exercise. 8 at the first 3 stations then 9 at the last.
  • 3rd Cycle – Total of 49 reps for each exercise.  12 at the first 3 stations then 13 at the last.
  • 4th Cycle – Total of 58 reps for each exercise. 14 at the first 2 stations then 15 at the final 2 stations.

Unfortunately we ran low of time and were only able to finish cycle 1,2 and half of cycle 4. We skipped cycle 3 completely.  Then we all moseyed back to COT for an explanation of the reps:

  • On December 14, 2012, a young man walked into an elementary school in Newtown, CT and 28 lives were taken. Young Boys. Young Girls. Teachers. Mothers. Sons. Daughters.
  • On December 16, 2007, a young man walked around the campus of Virginia Tech and 33 lives we taken that day. Innocent students. Daughters. Sons. Brothers. Sisters.
  • On June 12, 2016, another young man walked into a nightclub in Orlando and 49 lives were taken. Friends. Co-Workers.
  • On October 1st, 2017, a man knocked out the window of his Las Vegas Hotel, opened fire and 58 lives were taken that day. Dads. Husbands. Mothers. Wives. Friends.

168 people lost their lives in these horrible events.

I designed a simple workout around the 4 deadliest shooting in modern American history and 45 minutes wasn’t enough time to complete the workout. 

These victims deserve your attention and emotion. There is no right way to react to such evil and madness. However SILENCE IS ACCEPTANCE. If we begin to accept these actions as normal then the madness starts to win.  We are better and these victims deserve better.

This is a call to make a positive impact on our world and F3 is a perfect vehicle to start this change. Use it and share it. Start headlocking in your community and build strong relationships with the current Pax. Change can happen one person at a time.

If not F3, then something. Anything. Dont wait for the madness to hit your doorstep. Be a positive light to the world now.

Dont wait for the next bad thing to happen to make these victims lives matter. THEY DESERVE TO MATTER.

Today we honored those that lost there lives. Today and forever, you matter.

Newtown, CT

Virgina Tech

Orlando

Las Vegas

TClap |
3

Poopdeck got TireD

Leave a comment

Great attendance for my VQ, 14 PAX decided to show up and play with some toys.

Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids behaviors while they are growing up.

We started the warm up with a run around the parking lot, circled up and started with the following in cadence:

20 Moroccan Night Clubs

20 Low Slow squats

10 Windmills

10 Merkins

Then we moseyed down to the boat parking lot for a 4 station/corner setup with two big tires in the middle forming an X in between stations. Quick explanation of “benefits” and we split into four groups and one group went to each corner:

  • First  Corner:

10 Sledgehammer swings (choose between 8, 10 or 12 lbs sledgehammer)

15 big boy sit ups

20 American hammers

  • Second Corner:

10 lunges

15 squat jumps

20 monkey humpers

  • Third Corner:

10 Sand Bag Toss (choose between 40 or 60 lbs sandbag)

15 shoulder press

20 side straddle hops

  • Fourth Corner:

10 diamond merkins

15 regular merkins

20 count battle rope wave

After finishing exercises on each corner we bear crawled to the big tires, flip them 3-4 times (choose between 280 or 350 lbs tires) and then duck walked to the next corner; every time we finished a corner we repeated the bear crawl, tire flip and duck walk to move on to the following one.

Rinsed and repeated 3 times each corner for a speedy workout.

With 40 minutes into the workout we moseyed back to COT and finished strong with slow merkins: 5 diamond merkins, 10 regular merkins and 15 wide arm merkins.

Namearama and welcomed FNG “buckshot”

Announcements:

Ragnar Race

Community Cafe Race in Tega Cay

Fast 5 Race

Joe Davis Memorial Run

Prayers and Requests:

Family, kids, ragnar racers

We wrapped it up with a prayer we do with my kids were we thank God for our family, life, health, love, happiness, work and the necessary resources and provisions we receive every day to keep going on with our lives; we also ask that every kid in the world has access to a decent meal every day.

It was a great way to start a super busy day!!

TClap |
5

Poopdeck Block Party

1 Comment

6 pax showed up for my VQ, no FNGs so a brief disclaimer was given, followed by a mosey around the parking lot.

COP:

Moroccan Night Clubs x 20

Imperial Walkers x 15

Windmills x 15

Merkins x 15

Mountain Climbers x 15

Downward dog/honeymooners

Inverted Mountain Climbers x 15 (fan favorite, thanks Jedi)

The Thang:

Before the main event we moseyed to the store front for some side shuffles and squats.  Pax side shuffled to next column squat, 180 turn, squat, rinse repeat to end.

Pax paired up for block BOMBS and blockless BLIMP (Hindenbergs?).  First pax performed exercise while second ran length of parking lot and back, setting the pace, until team reached 50 for each.

B – Blockies/run

O – Overhead press/run

M – Merkins/Cusack with CB instead of run

B – Big boy situps/run

S – Squats/run

B – Burpees (audibled and skipped this one)

L – Lunges/run

I – Imperial walkers/run

M – Monkey humpers/run

P – Plank jacks/run

Got x 20 curls in before we moseyed back for a quick balls to the wall.

COT:

Announcements – Invergence/convergence (YHC conveniently had wedding in Indiana to attend)

Prayers – Careers, wives, 2.0s, soon to be 2.0s, leadership

Thanks Wild Thing for the opportunity and Royale for the tips.

TClap |
1

Maiden Voyage on the Poopdeck

Leave a comment

We had 15 PAX gathered in the gloom for my VQ posting at Poopdeck, including 1 FNG EH’d by YHC.

Disclaimer was fully disclaimed, then we were off.

Warm-a-Rama

  • Short jog then circle up
  • Windmills
  • MNCs
  • Imperial Walkers
  • Low Slow Squats
  • Plank, Honeymooner, Downward Dog

The Thang

Moseyed over to the parking lot by the boat ramp for Ponzi Cones. So called because the reps form a pyramid, and they hopefully leave you spent. 4 cones set up around boat ramp parking lot (1/4 mile loop), 1 in each corner. PAX do the exercise for the round at each corner (4 sets), running/jogging between corners and plank till 6.

10 Burpees

20 LBCs

30 SSH

30 Plank Jacks

20 Freddy Mercuries

10 Merkins

For example, Round 1: run to 1st cone and do 10 burpees, run to 2nd cone and do 10 burpees, run to 3rd cone do 10 burpees, run to 4th cone do 10 burpees. Plank until 6 comes in. So you actually get 4X each exercise.

I shared some quick thoughts on a difficult period of leadership I had gone through recently. Looking back, it was a lot of prayer and my awesome family that got me through it. Sometimes I just need to be reminded that being a leader does not mean going it alone. Then we moseyed up to the wall for triple check.

Triple Check

PAX split into teams of 3. We had 15 so the math was perfect. Each round there are 3 exercises (1 for each PAX on the team). P1 and P2 hold their exercise until P3 returns from a lap. Everyone switches when P3 returns, cycling through until everyone does all three.

P1. Wall Sits

P2. Plank

P3. Run a lap around the parking lot

Meant to do 2 more rounds with variations on this, but we ran out of time. Circle up for COT.

COT

FNG was named Cherrio – originally from England.

Prayers for families, hurricane recovery, and work.

 

I had a great time planning out the workout and leading for the morning. Thanks to the 14 who came out for my maiden voyage as skipper of the Poopdeck. And a big thank you to Wild Thing for the opportunity to lead.

 

-Homebrew

TClap |
2

Boo Boo Bears and Other Things

Leave a comment

The downpour 30 minutes before start time didn’t deter 9 PAX from posting for a soggy morning at Golden Corral. At 0515, four split off to do what ruckers do (see that backblast below), while five stuck with YHC for a disclaimer that they all knew the disclaimer. Once that was cleared up, we went for a mosey around to the back of Red Bowl for a quick warm-a-rama.

15X windmills, in cadence

12X hillbilly walkers, in cadence

12X merkins, in cadence

Moved over and lined up with the end of the building for side shuffles and jump squats. Three side shuffles facing the building (going left), then jump squat, half turn, jump squat, half turn, squat, then three more side shuffles, the length of the building.

At the other end, we dropped to plank for some clockwork merkins – one merkin for each hour on the clock, turning in the plank like the hour hand. On odd hours (1, 3, 5,…), we did normal merkins. On even hours (2, 4, 6,…), we did pseudo-planche merkins, because why not? Once that was done (with a fair bit of “my wrist doesn’t do that” mumble chatter), we returned from whence we came…more side shuffles and jump squat turns, this time to the right. Gather together and mosey on around Harris Teeter to the front parking lot (near an awning, in case the skies opened up).

Gave the (ever encouraging) announcement that we would do “three or four rounds, we’ll see” of what was to follow. What followed?

The Thang

At the first island, 10 burpees

Bear crawl to the next island

At the next island, 10 jump squats

Bunny hop to the next island

At the next island, 10 breakdancer merkins

Bear crawl to the last island

At the last island, 10 step back lunges

Wrap up with 25 calf raises on the curb

Mosey back to the starting point to rinse and repeat

For round 2, take out the right leg. So…

10 one-legged burpees

Boo Boo Bear Crawl (it’s a thing, check the Exicon)

10 one-legged jump squats

One-legged bunny hop (Boo Boo Bunny Hop? Unlucky Bunny? No clue here)

10 one-legged merkins, flip to one-legged crab

More Boo Boo Bear Crawl

10 Step back lunge with knee lift (lunges are already one-legged, so no change there really)

25 one-legged calf raises

Mosey back (rejoice in using both legs for the mosey) to the start to flapjack, rinse and repeat, this time with left leg up.

After round three, we had six minutes left – not enough time for another round, but enough time for some weird squat lunge walk things. We discussed name options but didn’t settle on anything. Basically, hands stay in contact with the ground, and you duck walk. Really, you fully extend a leg to the side, slide across from a deep lunge, through a squat, to a deep lunge, then swing the now straight leg around to the front and slide back across. Continue in this manner to the end point (in this case, Papa Murphy’s). It’s fun. Especially after spending 20 minutes working legs.

With 90 seconds left, we did a quick mosey around the parking lot before reconnecting with the ruckers for COT.

 

Announcements

Nun Run. Sign up. Do it.

Invergence September 29. Convergence September 30. Be there (unless you’re on an airplane, like YHC).

 

Prayers

Continued prayers for those affected by the recent hurricanes. Pray too for the Colombia team that is now focusing on bringing supplies and assistance to communities around Tampa.

I will be traveling to Egypt and Kenya for meetings – not a mission trip, but a trip for the mission. Prayers for my M and 2.0s while I’m around the world for two weeks.

 

And that’s that for my third Q in ten days. Unilateral work is fun, but I’m glad I didn’t do it the day before traveling around the world. Thanks to Decibel for the opportunity, and to Senator Tressel for voluntelling me (and then backing out of coming altogether).

Jedi

TClap |
3

Brickhouse VQ @Poopdeck

Leave a comment

Less rainy than what they called for.

Disclaimer

Off for a mosey

warmups

4 corners:

Corner 1: Brick webbs

Corner 2: Crab humpers

Corner 3: Cinder block burpee

Corner 4: Monkey humpers

Mosey to the wall

Balls to the wall w/2 burpees each

COT: Marriage maint, prayer etc

TClap |
1

Never left BAM

Leave a comment

It was a beautiful, slightly less humid morning as the PAX gathered at the Swamp. It’s nice to see some new faces around the circle this morning before we split into the boot-campers and ruckers. Some form of a disclaimer was given and off we went toward the Depot.

Normal mix of high knees, butt-kickers, and karaoke’s on the way. Circle up at HD for warm-ups. 25 SSHs, 15 IWs, 10 Windmills, 10 Peter Parkers, 10 Parker Peters, 25 MNCs, 10-Sumo squats.

Mosey to Books-A-Million lot.
Suicides starting from far cub and using each parking divider (4 trips).
Leg pyramid: 10 Burpees, 20 1-leg lunges (10 each), 30 Mtn Climbers, 40 Squats, 50 SSHs, 40 Squats, 30 Mtn Climbers, 20 1-leg lunges, 10 Burpees
Suicides – audible to only 3 trips.
Merkin clock: 1,4,7,10-Diamonds / 2,5,8,11-Wide Arm / 3,6,9,12-Regular. Go around the clock and do the merkin type. (I hadn’t done this in a while and now I remember why).
Suicides – 3 trips
Ab time: 15 Flutters, 20 tiny circles (10 each way), 15 Freddie Mercury’s, 15 LBCs
Suicides – 2 trips
Small jack pyramid: 10 Bomb-jacks, 20 Plank-jacks, 30 Seal-jacks, 20 Plank-jacks, 10 Bomb-jacks
Bear crawl suicide – Bear crawl from end of one parking lane to beginning of other lane, 1 merkin, backwards bear-crawl to start, 1 merkin. Did this 5 times.

Mosey back to COT for some dying cockroaches before the ruckers came in.

We never left the BAM lot but I tried to throw a little bit of everything in today. Great job by everyone. I’m always honored to lead this group of impressive PAX. Thanks CableGuy for the opportunity.

Logging out,
Mainframe

TClap |
2