Tag: Cornerstone

The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Pole Dancing At The Yard

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WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations

It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.

MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.

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Graceful sandbag

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WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks.
THE THANG: Started out by getting in a single file line based on height, then moved into side by side formation where the snake was still based on height (if that makes sense).

The mission, with a 40 lb sandbag, was to transfer the sandbag while in stride every .25 miles from shortest to tallest Pax. Path was to WEP, do the loop, and head back in under 1 hour…this meant for sub 20 min miles, and thanks to our site Q coming in hot, he challenged us to push limits to 15 min miles where we probably landed somewhere around 15-17 min miles.

A quick lesson on how to “gracefully” transition the sandbag while standing, and while in motion, we’re given before we took one step and while we were in formation.

Very good results on speed and transitions and a few lessons learned. Made our time hack, didn’t get hit by cars, and no one died.

Successful mission.
MARY: nada
ANNOUNCEMENTS: newsletter is packed, pushed 10 year
COT: shower curtain was on our hearts, kids going to school, and patience as parents

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Club 813

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An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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Coupons Around Kingsley

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WARMUP:
After coming in Hot…I presented a couple of coupons to the group and we discussed the 5 core principles for the benefit of our FNG. Unfortunately, we will need to practice those so that EVERY man knows them. (it was a little rough)

THE THANG:
Once we stumbled through the 5 core principles we were off. This was my first post at Sole to Soul so I wasn’t 100% sure of the logistics or area. I was simply told rucking with exercises so I planned to deliver.
I provided a 60 lb sandbag and a 35 lb kettle bell to carry as well and the PAX were instructed to bring them along.
Our first stop was behind Epic Chophouse where we circled up and did some movements:
Slow Low Squat
Merkins
Overhead Press
Bicep Curls
SSH (slick)
We then moved to behind Replay. Here we partnered up and played a little “catch me if you can”. FNG Half Pint took this very serious and Riggins had very little chance of catching him!
After we completed some Moroccan Night Clubs we did a full lap around the Kingsley property. Halfway around we found a traffic circle for Bear Crawls followed by some Overhead claps.
Upon returning to Broadcloth street we found a gravel area for some more movements:
Squat Thrust
Swings
Bicep Curls
SSH
We then moved to COT. The fun wasn’t over as we found benches and did 20 Dips and then calf raises with rucks overhead.

MARY:
We finished with some Mary including:
Flutters w/press
LBCs
Hello Dolly’s w/Ruck press
Freddie Mercury’s
1 minute plank with Ruck

ANNOUNCEMENTS:
Read Newsletter….Invergence….Bethelmens
COT:
Healing, Wisdom, and thankful for F3

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Around and around we go!

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4 of the 5 of our shield lock met at Kingsley as usual at least one of us was running behind as we meet at 5am
THE THANG: YHC and Stang Jogged 3 miles clockwise around the mile Kingsley loop. (By the way this route sucks as it is mostly up hill for .50 miles. Cheddah and Slayer to a hike counter clock wise as Slayer has slightly injured his Achilles. YHC needs all the miles I can get since the Bourbon Chase is coming up faster than I thought.

Once YHC and Stang finished 3 miles we caught up with the other half of our shield-lock for a cooldown lap of 1.20 miles

Afterwards we had coffeteria at Starbucks Cor 25 min catching up on life and what has be going on as we all have been DR at some point this summer for work or on vacation. Afterwards 3 of us joined the 2nd F at the the ale house.

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Rolling in Hot

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THE THANG: On the way to the site got stuck behind a petroleum truck and I started sweating getting to the site on time.

Made it just in time. With Cheddah and Sprocket already there and Bitcoin showing up right after YHC. We Rucked to 160 and played frogger getting across the Hwy. We made it to the old Kingsley business park. Stoping every .50 miles for

10 Merkins IC on Down
10 LBC IC
10 Ruck Squats IC on Down

We made our way to laces in. Back over through old Kingsley and back to Panera

We got in 3 miles, 60 Merkins, 60 LBC, 60 Ruck Squats

ANNOUNCEMENTS: 10-Year Fort anniversary,

COT: Prayers for Teachers and families as school starts back. Prayers for illnesses

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