Tag: Dark Helmet

Quagmire –

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20 At the Quagmire for a fill in Q

  • Welcomed everyone and introduced Will our FNG
  • We did a disclaimer
  • We mentioned Victory and what it looks like in all areas of our lives
  • Mosey to COP
  • Mosey to alley between Home Depot and Target
  • Beatdown doing 8 exercises and sliding crates on the ground (burners)
  • Mosey to fountain for derkins, dips and step ups
  • Mosey to COT
  • Had some announcements
  • Few prayers and couple of praises
  • Ball of Man

Thank you for the lead DaVinci!

CB

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20 pax made it out to the golden corral for some bootcamp, ruck, and run.  Rad had a good showing for what looked like a heavy ruck.

A proper disclaimer was made (thanks to dark helmet’s Q school) and we mosied around HT for cop.
COP
SSH x 25
Morracan Night Clubs x 20
Imperial Walkers x 20
Low slow squats x 15
Merkins x 15
Peter Parkers x 25
Windmills x 15
The thang
Mosied over to the front of HT and bear crawled/crab walked to the first cone for four cotners, breaking it up with 10 merkins and 20 LBCs.
Four Corners (three rounds)
1st cone with Cindy – OHP x 25/ Bent over rows x 25/ Curls and tricep extrnsions x 25. Nomad got angry and smashed a block.
2nd cone – Burpees x 10/ Burpees x 10/ Kracken Burpees x 10
3rd cone – Squat jumps x 20/ Lunges x 20/ sumo squats x 20
4th cone – Seal jacks x 30/ Plank jacks x 30 / Bomb jacks x 30
Finished with wall sits with everyone doing one more kracken burpee down the line, and a failed attempt at BTTW by YHC who ate pavement, and finally 10 minutes of Mary led by all nine PAX.
COT
Announcements
As usual, read your newsletter.   Upcoming Icebreaker in York, the Rooster in Rock Hill, and light and heavy rucks.  2nd F at fort mill BBQ at noon.
Prayers and praises.
Thanks Decibel for the opportunity
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Spork and Knife

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19 at Laces In, 6 passed on the fun and went Laces Out.

It was nice to break out of the norm and Q at Laces In, thanks Rebel for telling us where it was.

The Thang:

Anchorman Lead:

Mosey around the student parking lot and circle up. SSH x 20, Slow Merkin x 10, Imperial Walker x 20, other misc warm up exercises x 15(ish).

Burpee See-Saw, partner up, one burpee, other burpee, and back and forth x 10 each.

SPORK, one partner runs, the other exercises, combine count.
Squat x100
Peter Parker Peter x 100
Overhead claps x 100
Rosalie x 100
donkey Kicks x 100

Message about Awareness …

Hand off to Barry Manilow:

Jonah Hill (3 broad jump, 3 merkins x 7 times)
Mosey back near the start and find some soft grass
HR Merkins x 15
Low SS x 20
Kneetar Jai x 10
OH Claps x 50
Mahktar Jai x 12
Pause Squats x 10 (hold down for 2 extra seconds each time)
Alt Lunge x 10
Dying Cockroach x 20
JACK WEBB to 10/40
Moroccan NC x 50
Shoulder taps x 15
LBC x 15
Scorpion DD x 10 x 2

Great time, thanks for the opportunity.

Looks like we made it,

Anchorman, Barry Manilow

 

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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Backblast: 17 for 17 at The Colosseum

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16 men joined YHC for some fun on the concrete at The Colosseum.

After the disclaimer was said we moseyed around the parking lots until we found the perfect spot for a warmup.

WARMUP:

  • side straddle hops x20
  • windmill x10
  • squats x30
  • merkins x15
  • mountain climbers x15
  • LBCs x15

Mosey about 10 feet to the first set of painted road arrows. There are 17 of these over about 1/10th of a mile stretch. We did the follow exercise at each set of arrows and then hauled it back to the start:

  • 1 burpee
  • 1 burpee + 3 merkins
  • 3 jump squats
  • quick break for some Captain Thor – up to 6 x 24
  • 5 carolina dry docks
  • 2 big boy sit ups
  • finish up with boats and canoes x a lot

Mosey to COT

Announcements included T-giving day convergence, Christmas party.

Praise for Ginsu’s daughter (successful surgery), prayers for marriages, family.

Ginsu took us out in prayer.

Thanks for the opportunity, Jekyl. See you next time.

 

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The Coop – Small Victories make the Difference

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15 Men arrived at Nation Ford HIgh School (NAFO) aka The Coop for a Wednesday morning Daily Red Pill. The thing we do not realize is we win more than we lose. We focus on the big monsters in our life but never celebrate the small victories in our lives. Simply getting out of the Fartsack and posting is a huge Victory. Leading a group of brothers in getting better, is a HUGH victory. Getting better physically, socially, spiritually is winning at life!! Celebrate the Victories and learn from the losses.

The Thang:

  • 5 Burpees OYO

Mosey to The Coop Jr ( Elementary school) Playground

  • COP
    • Merkins
    • Imperial Walkers
    • Squats
    • Peter Parker
    • LBCs
    • Parker Peters
    • Flutters
    • Moracan Night Clubs
    • Sumo Squats
    • Side Stradle Hops – Lead by Squeaky (Victory VQ)
  • Line up on baseline and partner up
    • Wheel barrows base to base
    • Swap with partner and back
    • Partner 1 suicides
    • Partner 2 squats
    • Move to sidelines
    • Rinse and repeat above
  • Mosey to school
    • People’s Chair with shoulder press
    • BTW with 10 count
    • 3 rounds
  • Mosey to small hill on side of school
    • Ladder work, adding exercise and reps each round
    • 1 Merkin
    • 2 CDDs
    • 3Leg Lifts
    • 4 Flutters
    • 5 Donkey Kicks
    • 6 Squat Jumps
    • 7 Freddy Murcurys
    • 8 Mak tar Shi
  • Wrap up with Plank and 5 count Mak Tar Shis
  • Mosey to base of hill back to The Coop Sr
    • Partner 1 run backward up the hill, 5 pull ups and run back
    • Partner 2 dying cock roach
    • Whole Group backward run to top of hill
    • Partner 1 10 pull ups
    • Partner 2 calf Raises
    • flapjack
    • 2 rounds
  • Full out run to COT

Great work by the PAX. The encouragement and work was tremendous. We worked hard and found victory in working together. T claps to Squeaky for leading Side Straddle Hops.

I spoke to the PAX about we need to know our objective and what are we trying to win. (Marriage, kids, career, life) and do we have the pieces and parts needed to succeed. My objective is to Glorify my Sky Q and i need to be in the word, prayer, fellowship with fellow believers and be accountable to this objective by my brothers. Find Victory brothers by having the right ingredients for winning!

Cake Boss

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The Big Spoon

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With the temp hovering right at about 40 degrees, the PAX were reluctant to leave the warmth of the vehicles. One by one they emerged, ready to get better together.

Warmup
  • Windmill – slow – 10 I.C.
  • Sitting Squat stretch 10 count
  • shoulder stretches
  • Mountain Climbers – 20 I.C.
  • Little Baby Arm Circles – 30 I.C.
  • SSH – 25 I.C.

Mosey to the parking lot with the football field painted on it

The Thang
  • Bear crawl to the 25 yard line. Stopping every 5 yards to do merkins, increasing by 5. (5, 10, 15, 20,25)
  • Crab walk back, stopping to do LBC’s every 5 with an increment of 10. (10,20,30,40,50)
  • 10 count
  • Suicides to the 50 yard line, every 10 yards. (10,20,30,40,50yds)
  • Circle up and asked several PAX to name everyone present. We had success so 10 burpees were done OYO in celebration.

Mosey to the bottom of the hill near the football stadium

  • Partner up for DORA. Partner runs to 4th light pole up  hill while other partner does exercise.
    • 100 Dips
    • 200 Monkey Humpers
    • 300 Flutters
  • 10 count and a brief word about “control”. Seceding our control to the one who is really in control.
  • Run to the top of the hill
  • 20 Calf raises
  • 20 Calf raises toes in
  • 20 Calf raises toes out

Mosey to COT for some Mary

  • Dying cockroaches – 20 I.C.
  • Superman + announcements
  • Honeymoon/Downward dog stretch
  • Boats and Canoes until time

Great work today gentleman. It’s an honor to lead.

-River Rat

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Taking things for granted and getting your $hit together

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Conditions cold, clear, and 46 degrees

Every star in the sky was shining bright

Disclaimer

Warmup-O-Rama

Run to playground at Elementary School – partner up

Partner 1 run a lap around fence

Partner 2 = lap 1 AMRAP flying squirrel, lap 2 AMRAP LBC, lap 3 AMRAP squats

I then found a basketball…which turned out to be a perfect display of how bad we shoot…lots more flying squirrels

Mosey to pull-up bars 1-2-3-4-5

ABLAB = with all my favorites with partners running

Pullups 1-2-3

Mosey

Finished with a minute of flying squirrels, minute of LBC, and a minute of plank

COT/Prayer or Praise/BOM

NMM

Sermon was about taking life for granted. I talked about travels, family, work, and how my stuff has gotten complicated over the last few weeks. On Sunday night I did the Capital Ruck Tour in Atlanta with a blind Marine who did the entire ruck with us. A few times on our route our path got dark and I wanted to complain about my path getting dark and hard to see (+I forgot my headlamp), and I quickly realized how “silly” that sounds after hearing John’s testimony on Sunday night. Each day we should realize how good we have it rather than waiting for things to be taken away to make us understand…

Cheddar shared a great message in COT about getting your $hit together as men because tomorow is not guaranteed…

AYE!

CSPAN

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Light Pole Lane – a Colosseum BB for 10/24/17

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Well… it was another day in paradise at The Colosseum.

THANG:
Mosey lap around the pickup loop in front of the school, then circle up at the end of “light pole lane”. I don’t know that I’ve ever heard anyone call it that, but those that have posted there know exactly what I am talking about, I think. We partook of some normal warm-up goodies like Squats, Windmills, Merkins, Moroccan Nightclubs, SSH, etc…

Next it was 1 burpee and add a burpee at each light pole until we get to the end and meet me there, plank for the 6. Then for no fun, we did a few burpees in cadence, which is, I am told, the proper way to do them.

Then we moseyed down the entrance road to the cross street of Patricia Ln, which is about the halfway point between the top of Dave Gibson and the left turn onto Light Pole Lane and to the schools. (If that makes any sense at all) Here, we played “it pays to be a winner” and we hoofed it to the top of Dave Gibson and pack to Patricia as fast as we could. MacGyver (shocker) was the winner, so he got to pick the ab exercise. 30 flutters… Then second place picked the direction to run… up the hill or down the hill… Naturally (I think it was Backdraft who picked) we went up the hill… #choosetheharderthing … then we bear crawled back for the 6.

We repeated this nonsense until about 0552, then we ran down to the corner of Light Pole Lane for a little ab work and an AYG sprint back to COT.

NMM:
A couple of thoughts:
1. Light Pole Lane is longer than I thought and I nearly killed myself trying to stay ahead of Pax until I finally ran completely out of gas and nearly splashed merlot.
2. If you are at a workout with MacGyver, he will most likely be The #King
3. If you are at a workout with Backdraft, he will most likely choose the harder thing, and will push you to do the same.
4. If you are at a workout with Longshanks, he will most likely talk a lot of crap, but he will do it while he is helping you along and making sure you ok. He does that part quietly because he has a rep to maintain.
5. If you are at a workout with Sparkle, he will most likely push harder than you.
6. If you are at a workout with Trucker, he will most likely fake complain a lot, but push harder than you.
7. Finally, if you are at a workout with me, you are not the dumbest guy there, so you got that going for you… which is nice…

Helmet, out.

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