Not a Running Workout…Sorta

The Coop takes me an extra 5 minutes to get to. I should really set my alarm 5 minutes earlier but hey, I’ll just move quicker. I don’t go often to this AO but it’s where i took my first face-plant at an F3 workout (I was the only PAX wearing a headlamp), so it’s got a special place in my heart. Running a bit late I rushed to get there on time and brush the fog away from my head. Arrived with a minute to spare, almost take a couple PAX out as I roll in, fall out of my car and greet the PAX. Oh boy, there’s some fit dudes here. Better make it count.

Brief Disclaimer (butchered it) and a bunch of jokes about how many miles are we going to run this AM, we set out for a 0.50 mile mosey warmup. Which ended at the Band Practice Field.

COP (SSH, Windmills, Mtn Climbers, Merkins) all in Cadence at varying counts

Line Up on the Baseline Goal Line (Thanks Ginsu)

  • Bearcrawl Suicides: Bearcrawl Forward 5 yds forward, 5 yds back, 10 yds, 15 yds, 20 yds, 25 yds (That would be 150 yds Tclaps)
  • Burpee Broad-Jump to the 50 yd line (then walk to opposite Goal Line)
  • Suicides by 5 yd increments all the way to the 50 yd line (then walk to the opposite Goal Line)
  • 10 Hand Release Merkins + 50 yd sprint – 3X (crowd pleaser)

Mosey to the pull-up bars for some DORA (Partner 1 Exercise, Partner 2 Run down to Stop sign and back)

  • 100 Pullups
  • 200 Merkins
  • 300 Flutter Kicks (ran out of time)

Mosey to the parking lot for a few minutes of Mary and close with a Body Destroyer.

Appreciate the heckling from Spiderman and DH. It’s how they love on you. Great mix of PAX this morning and got to meet a few new guys. Appreciate the opportunity Wegs and looking forward to hosting PAINtheon Games 3.5 this December at The Coop. I’m sure there was a bunch of other shenanigans that occurred during this workout but YHC was a little light-headed and focused on not spilling his merlot. Feel free to add on the twitter train. Aye!

COT

Announcements

  • Invergence this Friday
  • Convergence next Saturday
  • Fast Five October 27 (details soon)

Prayers/Praise

  • DH and Job Interview
  • Pray for Marriages

Thanks again Wegmans!

Zima Out!

TClap |
2

16 got Brenton’d at the Honey Badger

16 brave little badgers got their man card punched this morning at the best AO in The Fort Region – The Honey Badger.

This AO is always a little bit harder, and a little bit longer than the rest. If you fight badger on Monday, and start your week like a hero – the rest of the week is a little bit easier.

This week we honored Officer Timothy Brenton.  Brenton, husband and father of two, was killed in the line of duty on October 31, 2009

The Brenton workout calls for five rounds of bear crawls (100 ft) standing broad jumps (100 ft) with 3 burpees after every five jumps. We modified this slightly to bear crawls of 100 yards, and broad jumps of 100 yards with 3 burpees every 10 yards. We also added a 400 meter run in between sets.

This is the second time the Brenton has made it to the Honey Badger – both times it was modified to 100 yards. So we are adopting this as the new standard.

Prayers to all effected by Hurricane Florence

TClap |
9

Stop the Sprints already. The Coop

Disclaimer-
Mosey to football field 400 meters around track dynamic movements.
Mosey 400 meters around track at your pace (U vs. U)
Line up on the side lines count off by 2s
While P1 does exercise P2 sprints sideline to sideline.
E1- squats, merkins, American hammers
E2- bomb jacks, CDDs, flutter kicks
E3- jumping lunges, overhead presses, rosalitta
E4- squat to calf raise, hand release merkins, box cutters
Move to goal line- Lunge walk to five yard line do 1 burpee keep going to other end zone 1 burpee every 5 yards.
At other end 13 burpees OYO.
Bear crawl to the 50 yard line.
Mosey to benches 15 dips while partner planks, 10 dips, 5 dips.
Run 400 meters.
Mosey to pull up bars 5,4,3,2,1 while partner does Balls to wall.
COT.

Remember People willing to give all for you. Give you family and friends the best of you.

Prayers- Jobs, families, those in hurricanes path

Announcements- Invergence, reading in Paradise community

TClap |
1

The Fire Ant. 9/11 WOD

There were roughly 2000 steps in the towers… If you just walk that (not on stairs) it’s roughly a mile…
There were nearly 3000 souls who lost their lives as a result of the terror attacks on 9/11…

Therefore, we were going to perform 1 mile of running (with rucks) and 3000 reps (one for each person who died).

Mosey over to the hill behind the apartments by the fountain (consult Google Maps if you have no idea what I’m talking about).

Up the hill and back (1/3 mile)
10 exercises/100 reps each

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Up the hill and back

  1. 100 count front hold
  2. 100 count plank hold
  3. 100 count squat hold
  4. 100 count overhead hold
  5. 100 count body destroyer
  6. 100 count lateral hold (switch arms at 50)
  7. 100 count close body hold (bent arms)
  8. 100 count tri hold
  9. 100 count boat hold
  10. 100 count body destroyer

Up the hill and back

  1. Curls
  2. Merkins
  3. Squats
  4. Overhead Press
  5. Partner Leg Press
  6. Flutters
  7. Chest Press
  8. LBC
  9. Mtn Climbers
  10. Upright Row

Now… we only got to about Flutters on set 1. I thought we’d get a little further, but it was HARD. The element of not being able to finish was kind of baked in there though, since all the people that day who died very unexpectedly didn’t get to finish either… Live every day. Don’t be complacent. Take the #DRP. Get right, Live right, Lead right, Leave right.

Helmet, out.

**Also, there was one other dude with us that morning, and I’m sure he’ll be offended, but I can’t remember for the life of me who it was… If you remember, or if it was you, sound off in the comments.**

 

TClap |
3

Q School 101- Part II

School was back in session at Golden Corral for the 2nd week of “September Q School”.  Bones and Senator Tressel were the originally scheduled professors.  However, due to Senator being on the IR, YHC was called in as a substi-Q teacher.

14 pax posted for 2nd of two workouts covering 101 material.  An additional 8 pax went their own way with their black backpacks (likely not filled with textbooks).  NASA and TwoFerns brought out FNG, later to be named “Ruxpin”.

Bones kicked us off with a mosey around the parking lot with some high knees, butt kickers, Karaoke, and lunges.  Circling up for COP, he shared advice and wisdom on exercises that are simple and keep pax together. We did a few minutes of COP warm-up, with some exercises called out (and lead by) by pax that hadn’t Q’ed before (or only Q’ed once):

  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Seal Jacks
  • Slow Low Squats
  • Peter Parkers
  • Side Straddle Hops
  • Carolina Dry Docks

Mosey over to a different part of the parking lot where Bones emphasized that “simple” doesn’t mean “easy”, and that partnering up helps hold men accountable during the exercises.  We each partnered up for the next exercise event. All of the following were done with your partner, not switching off, like some lazy pax (or maybe just YHC) were hoping for.

  • 10 Merkins
  • Lunge across small lot
  • 10 Burpees
  • Bearcrawl back
  • 10 LBCs

Rinse and repeat 4 times.

Hand off to YHC.  We took a couple 10 counts and moseyed to the parking lot behind the shopping center.  I discussed a bit about how pax will follow and trust the Q until they have reason not to.  Trust can be broken by putting pax in dangerous situations.  Trust can be built by showing effort in planning.

Next up, Rugby Sprints.  Two sets of cones were set up about 30 yards apart.  Pax were instructed to perform exercises (together) until Q called out “GO!”.  At that point, pax were to sprint to the other cones, sprint back, then recovery walk back to the other cones.  Rinse and repeat as time allowed.  Stationary exercises we did where:

  • Merkins (in cadence)
  • Overhead Claps (in cadence)
  • Crab Cakes (in cadence)

Mosey back to COT.  Along the way we discussed the importance of promoting your Q via Twitter and documenting it afterwards via BackBlast.

T-claps to FNG Ruxpin for not only posting, but making his first post a Q school! With a Q school now under his belt, he should be ready to lead workout in no time.  Also, great work by NASA and TwoFerns for brining him out.

 

TClap |
1

It’s the Badger after all…

Over the weekend, many of us had the opportunity to participate in the 9/11 GORUCK events. It was a powerful reminder that our days are numbered and we don’t have any idea what that number is… One of our Cadre, Mike S., told us stories of men that he knew that had joined the Armed Services in some form or fashion (just as he had) as a direct result of the events of 9/11. One of those was a man that later would give his life in service to his country, Severin Summers III. Cadre Mike knew Severin, and told us some of his story at the event. We thought it only fitting to perform the workout that bears his name at the Badger yesterday. And it was hard…

50 Pull-ups
100 Hand-release Merkins
Run 5K

You could do it straight or break it up as you saw fit. For me, I did them in sets of 10, 20, and 800M runs until complete. I think that everyone chose to break it up in some way… There was a lot of sweat. And pain… those are the things I remember…

We started our week on the right trajectory, with a reminder to live THIRD… like a hero…

Helmet, out…

TClap |
0

Board of Pain at the Fire Ant

It was an honor to again be placed on the Q list of the long list of candidates for The Fire Ant. After Spiderman renewed the mission of this AO, I knew I needed to make it worthwhile for the 14 others who decided to remove themselves from the fartsack this gloom.

THE THANG

So we began with the following: We took a quick ruck march around the building to the front of the Harris Teeter where YHC had previously placed the BOP. At this point YHC gave the F3 Disclaimer. YHC requested that everyone partner up. I then explained the Board: Partner 1 was to perform the first exercise and partner 2 was to perform the movement timing mechanism/then flapjack. The the pair was to go to the second exercise and timing mechanism. The exercises and timing mechanisms are listed below:

Exercises: Merkins, Low Slow Squats, CDD’s, Lunges, Flutters w/Press, Ruck Thrusts, Curls, Tricep Extensions, Lateral Lunges, American Hammers, Overhead Presses, Ruck Swings, and Man Makers.

Timing Mechanisms: Shuffle, Karaoke, Butt Kickers, High Knees, Ruck Run.

After much mumblechatter was had and we made it through the list YCH led us into the following word. Once the message was given the group headed back to the COT and held our Rucks overhead until 0600.

NMM

This was a morning surrounded with many HIMs in whom YHC is intrigued by. Men who wake up at 0345-0445 to get to a workout at 0500 or 0515 almost every day of the week. Most of the PAX in attendance this gloom are planning on taking what they do with fellow F3 brothers each day and taking it into the world this coming weekend. These PAX will be participating in a Goruck event in Charlotte in remembrance of 9/11 and the men and women who sacrificed their lives on that horrific day. 9/11 is a day, if you were alive, that all will remember no matter what you were doing on that dreadful morning. However, our country came through the struggle united and closer than I had ever seen before.

This morning I challenged all PAX to remember who and what they represent when they leave the workout each morning. First they represent the one who they place their faith in. Second, they represent their families. Then they represent F3 Nation (an event is a great place to EH Sad Clowns into the brotherhood). Finally, they represent the communities they are a part of from where they live to where they work.

The challenge was to represent well no matter where or what they are doing. And trust me, I write this to remind myself of this challenge.

Announcements, Prayers, & Praises were given with the whole group.

Longshanks led the COT.

TClap |
4

Octagon of Pain, same low price, but now with more jumping!

Great morning and a great crowd of 16 PAX at the Poopdeck.  I mean it was still hot and humid as hell, but that’s par for this summer.

After a quick disclaimer we took off around the lot for a mosey that included some shuffle steps, NUR, and Toy Soldiers before circling up near where the cat lady roams for some Warm-A-Rama.

  • Windmills x10 IC
  • Planks (2x 10 counts)
  • Merkins x 10 IC
  • Morroccan Nightclubs x 10 IC
  • Low, Slow Squat x 10 IC
  • Hold squat (2x 10 counts)

Short Mosey to the upper lot (deck?) at the Poopdeck, I’ve been Q-loaded the last couple of weeks and the previous 2 Q’s were brutal on the arms and shoulders so I decided to mix it up a bit this morning by giving the upper body a complete break at the expense of all leg plyo workout.  I wasn’t sure how it was going to go over, but everyone seemed pretty beaten by the end.  In any case, here is the breakdown of how it works:

  • 8 Cones setup in an Octagon in the parking lot (fairly large in diameter though I didn’t count the paces) with a 9th cone in the middle of the Octagon.
  • Each cone had a (jumping) exercise on it
  • Pair up (only for the push, none of this required a partner)
  • Pick a cone, do the exercise on the cone, and then Broad Jump to the center cone and do 8 Burpees, then Broad Jump back to one of the 7 remaining cones and continue through until all 8 are completed and a trip back to the center cone after each cone for 8 more Burpees.
  • The exercises were:
    • 100 SSH
    • 100 Jump Rope
    • 50 Jump Squats
    • 50 Jump Lunges (25 each leg)
    • 50 Lateral Jumps (25 each leg)
    • 50 Knee Tuck Jump-ups
    • 50 Squat Jacks
    • 25 Bomb Jacks
      • ~64 Burpees
      • lot of broad jumping!

Everyone made it through at least once, which was the goal. In typical Jedi fashion he made it through a couple extra.  With about 10-15 minutes left we lined up for some Indian running around the parking lot.  Lead PAX drops and does 4 Burpees and rejoins at the back of the line.  We cycled through each of the 16 PAX twice before heading back to CoT and about 2 minutes of Mary to end the workout.

  • 6th annual Invergance at Rush Pavilion 9/21 @ 5:30
  • Prayers for all the teachers and kids in school
  • Prayers for injured PAX

Thanks Peg for the opportunity to Q!

Until next time,

-Flux-

 

TClap |
2

Labor Day Hero VQ!

First time… nervous… big stage at Honey Badger… I was cornered by Dark Helmet last Monday to lead. And by cornered I mean he casually asked if I would lead, and I said yes. I can say I didn’t get much sleep out of fear for sleeping in and missing the opportunity. Welp, I made it and so did 12 other PAX.

The clock struck 5:00, and we were off.

Warm Up

MOSEY 600 Yards
SSH x 30
Windmill x 15
Moroccan Night Clubs x 20
Low Slow Squat x 15
Mountain Climbers x 21

The Thang:

Hero WOD in tribute to Petty Officer Second Class Danny Dietz of the Navy SEALs – Posthumous Navy Cross Recipient

Jun 28, 2005. Operation Red Wings. A mission inserting four Navy SEALs into the Afghan Mountains in an attempt to eliminate a Taliban threat. Outnumbered once they were compromised, they descended the hills in search of cover.

Dietz was hit multiple times in his torso yet continued to fight on. He was finally killed when hit in the head.

Dietz was the first of the group to be killed, followed by Murphy, then Axelson. Marcus Luttrell was able to escape to a village where he was cared for until they could send word to a local marine base.

Danny Dietz was KIA during Operation Red Wings alongside Lt. Michael Murphy, Petty Officer Second Class Matthew Axelson, and 16 other Special Forces who were shot down in a Chinook Helicopter while attempting an extraction. This took place in a mountainous region of Afghanistan and was an attempt to quell a Taliban threat. Though the mission was deemed one of the greatest losses in Special Forces history, it paved the way for more success in the war on terror in the Middle East. It is because of missions like these that we are able to enjoy the freedoms we sometimes take for granted; if it weren’t for these brave men we wouldn’t have what we have today. I hope that today we honored their sacrifice through our small amount of pain.

10 Rounds

200M Run
5 Pull-Ups
10 KB Swings
15 Goblet Squats
20 Merkins

Since it was my VQ (and I obviously didn’t realize the kind of animals I’d be working with), we finished a liiiiittle bit earlier than anticipated. About 20 minutes. Whoops! Needless to say we jumped into some Mary.

LBCs (Led by Dark Helmet because I was too busy lagging behind in my WOD)
Rosalitas (Also led by Dark Helmet)
Flutter Kicks
Hello Dolly’s
Heels to the Heavens

We got up for a nicely paced 400M run, then headed back to the hill near the pull up bars for some timely Quadzillas! New to me, not to the group. They were welcomed with groans.

We circled back to the COT to do some last second Weighted Flutter Kicks. Phew! We made it! First VQ complete. Nerves relieved.

Number off (13), Name-a-Rama, announcements, praise/prayers.

Spiderman is celebrating 13 years of marriage today (Sep 3rd), good on you!

Invergence is coming 9/21/18 at Rush Pavilion, 5:30PM. DON’T bring a box of fried chicken. Apparently some people don’t like chicken.

PAX who showed up.

Harry Carry
Jiffy
Shady
Dark Helmet
Spiderman
Long Shanks
Youts
Zima
Geronimo
Twister
Dirty Harry
Sasquatch
Punch List

A few animals stayed around for a 6:30 Maltz Challenge as well as some #HIM from other AO’s. Needless to say, it was a sweaty morning filled with camaraderie and pain.

Thanks to all for giving me the opportunity to lead in the company of leaders! Looking forward to next time.

Punch List out.

TClap |
13

BEYOND the JOY

I’m sitting down to write this BB and literally can’t do what I challenged the PAX with at this morning’s BEYOND workout. Eliminate the distractions. Oh, what’s this text say, how about this tweet mention (can’t miss that), work email really needs my immediate response, man those kids left their cereal bowls on the counter, what time are we leaving today, etc, etc, etc. At times it can be funny but others, it can be really frustrating. I allow myself to continuously chase progress and other tasks rather than finding joy in where I am. It then leads to what you’ll read about later…burnout.

So there you have it, this BEYOND post will be focused on a struggle many of us face and that is running from joy, not finding joy where we are or honestly, not being a joy to spend time with. That latter one has been my challenge over these last several years because of those first two.

On to it. Car after car after car rolled into the Hive parking lot and you know the feeling, the feeling of way more cars than you were expecting. It doesn’t happen often but when it does, it gives you that kick in the pants, that extra motivation, that reminder of why you put your feet on the floor in the 4 o’clock hour. That’s what I was blessed to experience this beautiful morning as 33 other men, men that have pushed me over the years, men I’ve looked up to over the years, men who are about to bust it right along side me as we embark on something that typically looks better on paper. But that’s the idea, to push ourselves BEYOND our sense of normalcy both physically and mentally.

Funhouse escorted a group of 5 PAX for his killer initiative of RYAOA (T-claps on keeping that going) and the rest of us, 29 to be exact, circled up. After a quick explanation of BEYOND for the rookies and the search for any FNG’s, we discussed the plan with the weight, either Kettle Bell or Ruck…your choice. What I just realized, and to which nobody held be accountable, was that I forgot the all-important disclaimer. Men, never do that again. DO NOT START A WORKOUT WITHOUT A DISCLAIMER. You don’t have to be an attorney but verbalize the basics.

Starting on the curb nearest the tennis courts, run to the other side of the parking lot at 50% then 25% back. 10 Squats, 5 Burpee Broad Jumps then run to the other side at 75% then 25% back. 15 Diamond Merkins, 5 Burpee Broad Jumps then 100% to the other side followed by 100% back.

Switzer up for the first part of the discussion. I read the following definition: “Feeling of great pleasure & happiness.” After a few likely words were tossed out when I asked what word that defines, we got to the word of the day, JOY. I’m sure guys were wondering why in the world we’re talking about joy at an F3 workout, what kind of soft, starbucky-hands nonsense is this? That exact reason is the reason we’re discussing this word. It’s a word and feeling we don’t allow ourselves to enjoy often enough. There are people I enjoy being around and things I like doing but do I truly find joy in those situations? Said differently, do I enjoy being around those people or being in those moments and perhaps more importantly, do people find joy in being around me? Over these last few years, I’ve been operating like a hard-ass, focusing on task completion and moving from one thing to another. I can tell you, I’ve not been a joy to be around. While I was in it, I didn’t even realize it. How did I get here? Really, how do I get out of it?

That said, we split up into 4 groups, 1 for each corner of the large parking lot. In each corner, we did 10 Man Makers with your weight of choice. What varies is your mode of transportation between the corners.

  1. Lunge walks with the weight overhead.
  2. Bear crawl and transport the weight by any means necessary.
  3. Reverse lunge walks with weight overhead or held out front. (This was definitely better on paper as many of us had to modify to a bear hugging of the weight.)
  4. 4 Kettle Bell swings or Ruck swings followed by 4 walking steps.

After 3 of these 4, time got away from me and I had to audible and bring the group back to the center of the lot. As mentioned before, us task-completers run from one half-baked focus to another and we rob ourselves of contentment and joy in the moment. After weeks, months or years of doing this, we inevitably get burned out. Very rarely does something positive come after this stage. However, here in the gloom of our Hive AO here, burn out means something different. I was hoping to have 15mins left at this point but as it was, we had 6 and only got part of the way (you see, I tried to fill the schedule with too much and didn’t complete what I intended). See the irony?

  1. 21 Curls in cadence (3ct down, 1 up)
  2. 21 Flutter Presses in cadence
  3. 21 LBC in cadence
  4. 15 Overhead presses in cadence (b/c I didn’t have what it took to get to 21)

Closeout: We have a hard time refocusing once something bad happens or if it’s not bad, just something that temporarily knocks us off our trajectory. Oddly enough, our kids do a better job of getting back on track than we do. If something negative happens to you during the course of the day, how quickly are you able to course-correct? Are you able to move on from a less-than-positive comment made about you and not let it affect the rest of your day? Watch your kids and take note. Watch them get in a disagreement with a sibling, maybe pout, then start playing or hanging out with them 1-2hrs later. Could you imagine what it’d be like if we dusted ourselves off and went back at it? There’s joy in overcoming.

Listening to a podcast yesterday where Rob O’Neill was being interviewed, he briefly touched on this by saying something that hit me like a 50lb Kettle Bell across the bridge of the nose. A little background, Mr. O’Neill is the Operator on Seal Team 6 who fired the shot that killed the most wanted terrorist of all time, OBL. I’ve been fascinated by our military and specifically, SF, for years and imagine how quickly they need to pivot on a decision and adjust to chart a new course. His comment was this when discussing attitudes, “Are you having a bad day or did you have a bad moment that you’re milking into a bad day.” Don’t shake that off, marinate on that for a while and it might just change how you respond in that next bad moment.

Tesh, I appreciate your willingness to let me run BEYOND at the Hive.

Men of F3, I’m humbled by your company this morning and every morning you allow me to state my hospital name, age and F3 name.

No man left behind but leave no man where you found him.

Maximus

TClap |
10