Tag: cuomo

Thanksgiving Convergence 2021

Leave a comment

68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

TClap |
3

Shouldering the Weight Together

Leave a comment

This morning at Sole to Soul, we spent 1 hour under ruck while rotating a 60lb sandbag amongst us. The plan was simple: when you have the weight on your shoulders, you share your burdens with the PAX. No one was obligated to share, but everyone did. We aren’t meant to carry our burdens alone. We should not only shoulder the weight together, but we should also give those worries and anxieties to our Creator. 1 Peter 5:7 reminds us to “Give all your worries and cares to God, for he cares about you.”

Don’t believe the lie that you are the only one going through your circumstances and that you should “man up” and go alone. When you are alone, you are vulnerable to attack. There is strength in numbers. Lean on your brothers.

TClap |
27

SHAKING OFF THE RUST

3 Comments

Sixteen strong hit the Golden Corral this morning and worked together under a full moon and a perfect 54 degrees.  Here is what they did:

The Thang:

Mosey to the back of the Harris Teeter plaza for COP:

All in Cadence:  SSH x 40, Windmill x 15, Merkin x 10, Squat x 20, Mountain Climber x 25, LBC x 25, Wide Arm Merkin x 15, Jumping Lunge x 20

Mosey behind the Express Oil Building and head down hill entering the Evolve Apt complex.   Break into two groups for a modified Jacob’s Ladder – Up/Down the hill and build to 7 burpees at the top.

Mosey back to the drive between the HT building and O-Reilly Auto Parts.

Peoples chair against the HT building for 90 secs, lungewalk to auto parts building and do BTTW for 45 sec.    Rinse and repeat two more times.

Mosey back to COT for 2 minutes of Mary;  Freddie Mercury x 20, Flutter x 20.

Naked Man Moleskin:

This was my first Q in about 16 months after a self-imposed ‘exile’ from F3 due to Covid-19.  About 3 weeks ago, I started posting again and was happy to see the Q request pop up from Lutefisk last week (‘time to get back on the horse, ‘ I told him).  The last Q  in 2019 was , coincidentally,  at the Golden Corral.  My intention was to come up with workout from scratch, but my schedule didn’t allow that so I disclosed to the Pax that this workout was a repeat of one from 2014, (I think). To prepare for today, I went to the The Fort’s F3 website and there they were:  all my masterpieces from 8 plus years in F3. All my backblasts since 2013 were neatly stored and easily accessible.    There were over 100 total and about 15 from the Golden Corral which has always been one of my favorite AO’s.  I found one that looked good and bam – weinke complete.

I am typically hard on myself when I plan a workout and either part of it doesn’t go well, or the whole thing comes off a ‘flat’ to me.  Today, was one of those days.   I love a good Jacob’s Ladder and today, I screwed mine up by not adjusting for the size of the group and modifying how we did it.  It took too long and we didn’t complete all the hill repeats continuously (that makes it such a good exercise).   We also had a lot of law enforcement traffic coming up that hill and had to keep clearing the way which was annoying.  (Back in 2014 that hill was dirt road lined with trees – no traffic).  But, I didn’t feel bad about that for too long.  I was back Qing a morning workout with a group that I love, and with friends who I appreciate so much.   It doesn’t get much better than that!

Announcements, Prayers and Praises:

Short Sale and his wife celebrating 19 years together  – yes!

Praise/prayers for my daughter Claire who is graduating from college in 2 weeks.  Happy to be done, but what is next?

Prayers for Trucker’s wife and  those struggling with anxiety and depression, and for one with cancer

TClap |
8

Circuits in the dark

Leave a comment

YHC picked up this Q during spring break. I’m told it’s spring break… but with the kids home 24/7, it just doesn’t SEEM like spring break. Normally we’d do something with this time but this year we decided to save the vacation days for some other activities.

The gloom

YHC rolled up to the HT parking lot (which has yet to change the timer on the lot lights, so it’s still quite dark) to what looked like an empty lot. Lights on in one car.  Turned out to be Coumo. Looks like it’s a 2 PAX Q.

Warmup

Mosey to the SE corner of HT. Warmup over

the thang

The entire time was dedicated to the circuit, which is just under half a mile per lap. I remember doing something like this with Jekyll on Q ages ago but didn’t want to doomscroll all the way through the BBs.

Start at the SE corner of HT.
20x LBC
Karaoke half way down the wall, flapjack for the rest.
Run to the backside of the tire place
10x step ups each leg
Run around to the front of the parts shop for
20x flutter (double count)
Then out of the parking lot, around the corner and down the hill for
6 burpees
Back up the hill to the SE corner of HT

We completed 5 circuits, and with 5 minutes left nixed the exercises for a final lap of just running.

cot

Some prayers for Coumo’s coworker and for my M who is thinking about making a career move.

nmm

When I got out of my car I exclaimed to no one in general “I guess I’m wildly unpopular!”.  But, really, small attendance Q’s are generally very good ones. 2-3 PAX can really egg each other on and can lay a good foundation for relationships.

Thanks for the push Cuomo.

TClap |
1

Last min Charge at Chupercabra

Leave a comment

YHC was feeling saucy so I took up the challenge to Q the ruck workout only because it was going to be Lutefisks virgin ruck experience. I usually can’t post to Rivergate on Fridays because I have a journey meeting that starts at 6 bells over in Baxter. So to make sure the PAX get their money’s worth I showed up to preruck at 445 to make sure all of the cones were ready to go. MileHigh joined me around 500 for a quick lap around the parking lot to get introduced to the feats of strength written on each cone.
We got almost an entire full lap before swinging back by StartEx to grab the rest of the cronies for the official party.
Disclaimer was disclaimed as we were rucking to the first cone.
Idea is to keep everyone together while still pushing each man to his limit. A modified Paula Abdoole was described and the exercises were as follow:
Penguins,
Shoulder taps,
Hand release Merkins,
8 count body bag builders,
Ruck getups,
Ruck curls,
Scooby Doos-AKA ruck rows,
Squat thrusters,
Lunges,
Ruck swings,
Man makers,

The Guys did a really good job of performing the exercises and hustling to the next stop which is two cones up before coming back to the cone that was skipped. Keep pushing the pax and doing the work.
Great to see everyone’s smiling faces this morning. DaVinci thanks for the opportunity to lead. Hate I had to bounce before COT but I needed to be at The Journey before 6 more than I needed those last few reps.

Stay frosty my friends.
Olaf

TClap |
0

Pyramid attempt at Fire Ant

Leave a comment

On Christmas Eve, Divac introduced us to the way he was going to run The Fire Ant AO now that he is in charge. And guess what, it’s not for the faint of heart. That said, I had to live up to the billing.
In recent months, I’ve noticed a great way to challenge the PAX is to post the Weinke on the socials ahead of time. It also holds me accountable to planning the proper beatdown. So here goes:

Ruck 1 mile at a sub 14min/mi pace to TCES. Full disclosure, Punch List led us at a 13:37 pace…giraffe.

10 Man Makers
20 Lunges (ea leg)
30 Merkins (single ct)
40 Real Squats (you know what this means)
50 Mountain Climbers (left/right = 1)
60 LBC’s (single ct)
70 Curls
80 Peter Parkers (40 I/C) – I believe this is where the leaders ran out of time.
90 Bent Over Rows (45 I/C) – I was really looking forward to these!
100 Flutters w/ Press (50 I/C) – Surprise, Surprise. I was really, really looking forward to these.

Ruck 1 mile back to the Start Ex at a sub 14min/mi pace. We made it about .25mi and I abruptly stopped everyone for a Switzer. The new instructions were to Jail Break back to the Start Ex to complete as many Flutters/Press as you can until 0600. The leaders arrived at a 10:05 pace and a heart rate that neared, “explosive.”

COT practices with the Golden Corral bootcampers.

SYITG,
Maximus

TClap |
1

Are You Committed?

Leave a comment

YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

TClap |
7

Fresh off GR021, we’re now at the Fire Ant

Leave a comment

If you were one of the 20 PAX that attended Fire Ant today, you heard me talk briefly about the impact of GR021 (GrowRuck 021) in Louisville this past weekend. Along with Olaf, Shady, Italian Job and Dark Helmet, I was blessed to participate in this extremely impactful weekend. Much like the rest of F3, the true benefits go way beyond the workout or in this case, the 14hr team ruck event spanning Saturday night into Sunday morning.

I tried to bring back just a taste of what we experienced and some of my learnings but unless you actually participate in these GrowRuck weekends, it’s hard to comprehend. However, I did want to bring a taste of the PT to our local PAX and so with 19 other Ruckers, we did the following.

Disclaimer

Warm Up
Jog, Knees to chest, Jog, Toy Soldiers, Butt Kickers, Jog back to our rucks

SSH x 5
Windmills x 5
SSH x 10
Windmills x 5

Ruck Up
Rucks overhead for a 30ct
Ruck Curls x 20 IC
Squat hold with rucks overhead for a 20ct
Ruck swings x 20
Tricep Extensions x 20 IC
Squat with ruck press x 10 IC

2 line ruck shuffle to back lot & ground the rucks
3-tier suicides then ruck up
Bear crawl to the far suicide line and plank
Bear crawl back to the half way point and circle up
Slick-dying cockroach x 30IC
BEAR ROACH for a while (I think we did a total of 20 to the left and 20 to the right). For this exercise, you get into a bear crawl position with your ruck on then upon command, roll over to the dying cockroach position. Upon command, get back to the bear crawl position.

2 line ruck shuffle back to the first starting spot and circle up
5 Merkins – 10 Carolina Dry Dock – 15 Bent Over Rows (all IC)
5 Squats – 5 lunges each leg
2 line ruck march back to COT

Announcements:
Read your newsletter
SIGN UP FOR THE F3 10YR
SIGN UP FOR A FUTURE GROWRUCK

SYITG
Maximus

TClap |
2