Tag: Dark Helmet

Completely Rucked… at The Swamp

Leave a comment

When you accidentally snooze too many times and show up late to your Ruck Q at Golden Corral, the only reasonable thing to do is seek redemption the next Friday when the opportunity presents itself. I had watched a bunch of GORUCK Selection the prior weekend, so I wanted to carry a few themes over into the ruck Q. You know… to make it dreadful.

Warm up:

  • Windmills x 10
  • IW x 10
  • Squats x 10
  • MC x 10
  • Merkins x 10 (single count) (Crawdaddy accidentally did 11, so I thought since he wanted to do 11 so badly, I’d let us all join him in 11 more… so we did…)

Speed Ruck (sub 15min pace) to the Gander Mountain Parking lot where a pile of heavy things was stationed. As there were only 3 of us that morning, we only used the chain logs. (Which, maybe not surprisingly, are logs with chains attached to one end)

It’s time to play a little “It pays to be a Winner”. First “evolution” was to carry the log by the chain around the triangle end of the parking lot (to the left if you are facing the building). Whoever gets back first gets to choose their log for the next evolution.

I shouted “GO” and we were off. I felt a tiny bit bad for Crawdaddy as this was his first experience rucking, but not bad enough to adjust the weinke. These kids are a lot younger and fitter than I am, so they’d live… When you get back, put the log down perform the following exercises using your ruck:

  • Curls x 50
  • Overhead press x 50
  • Flutter with press (every time your left leg goes up, you press and that = 1)

For the second “evolution”, bear crawl your log down the length of the lot, dragging it by the end of the chain, then pick it up and run it back to the start. Since I won the running evolution, I picked the smallest log for the dragging portion. Upon returning to the start, perform the following with your ruck:

  • Upright Row x 50
  • Squats x 50
  • Bent over row x 50

The third evolution was a little different with only 3 of us, so since we were running low on time, I called it this way: Two of us were “dead”. Partner 1 carried partner 2 the length of the parking lot and then ran back to be carried by partner 3. Then partner 3 carried partner 1 back to the start while 2 ran beside… until he was told to dominate the people in front of him and then he ran back faster…

At this point we were out of time for any real fun as we had only a few minutes to get back to COT, so we ran the whole way back (rucks on and flag in hand), getting there just in time for a little overhead hold until the rest of the Pax got back from bootcamp. It isn’t a long or complicated weinke, but it hurt well enough…

Helmet, out.

 

TClap |
7

Laces Out Runner, sleeps in, still gets to Q Laces In

Leave a comment

YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

TClap |
0

Lead, follow or move that Kettle Bell out of the way

Leave a comment

A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the fun was about to commence, what do our eyes spy, but an FNG! And he basically EH’ed himself after a buddy from the ATL told him about F3. Impresssive indeed. Thus, a full disclaimer (well as close as YHC could get) was offered. And away we go-mosey around the parking lot with some Butt Kickers, High Knees and Soccer Hips thrown in.

COP: (all IC): Windmills * 10, SSH*15, IW*15, MNC*20, Merkins *10, Plank-O-Rama

The Thang:

Mosey with KB to the seat wall in front of the church.

  • 20 Upright Rows & 20 Skull Crushers. Then Take a lap around the lot- Rinse & Repeat 3 times
  • 20 Figure 8’s & 20 Around The Worlds. Then Take a lap around the lot- Rinse & Repeat 2 times
  • 20 KB Swings & 20 Goblet Squats. Then Take a lap around the lot- Rinse & Repeat 2 times

Partner Up (size does NOT matter) for some modified DORA:

  • 100 step ups- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • 100 dips- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • Never got to 200 LBCs with this large group.
  • Had to leave time for the TESH favorite- PASS THE DUTCHIE, 1 round to the right, 1 to the left.  Note to self-if you are in the circle with Tesh, switch circles. That 40 lb KB will make you want to cry.

Mosey to COT. Prayers for marriages, our leaders and our community. BE THE LEADER YOU WERE CALLED TO BE. Event if that means you have to get out of your comfort zone. F3 can be a High Challenge proposition but will bring High Rewards.

Thanks Assassin for the opportunity. Great effort by all this morning and great “picking up” of the six. It was a pleasure.

Short Sale out.

TClap |
1

Webb-o-Rama and Snake Hops

Leave a comment

The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

TClap |
1

PreBlast – Lake Dub (aka Lake Wylie) Q School

Leave a comment

Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

To support this mission and the continued growth of the Lake Wylie area, we’ll be launching Q School at the Abyss during the first 3 weeks of October (4th, 11th, 18th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • October 4th – Q101 – Double D + Royale
  • October 11th – Q101 – Senator Tressel + Ginsu
  • October 18th – Q101 & Q201 – Cake Boss + Dark Helmut

This is a great opportunity to work together to continue to develop leaders in the Lake Wylie area. Contact Royale, Bones, or Ginsu with any questions.

Ginsu

TClap |
8

Special Appearance by Thin Mint and Some SOB’s at The Coop!

Leave a comment

Thank you to Thin Mint for pushing himself (and all of us) out of our comfort zones this morning at the Coop.  Great to see the SOB’s present and we need to get together again soon.  Below is the Backblast from Thin Mint. – SugarBug

12 indistinguishable blobs showed up in the 0515 darkness of Nation Ford HS for this SOB’s first Q in The Fort. The next 45 minutes went a little something like this.

The Warm-Up
-Disclaimer
-Imperial Walker x10 IC
-Low Slow Squat x15 IC
-Arm Circles IC (5 small fwd, 5 small back, 5 big back, 5 big fwd)
-Low Slow Merkin x10 IC
-Alternating Leg Lift (from 6 inches) x10 IC

The Thang
Mosey over to the band lot and line up at the goal line for:
-Bear Crawl Burpees – start your burpee (drop, do the pushup), at the top of the pushup bear crawl 5 yards to the next line, finish your burpee (stand up, jump), repeat for 50 yards, sprint to the end
-Return by Lunge Walk 10 yards, Broad Jump 5 yards, repeat to the end

Mosey down to the launch lot and grab a partner for partner suicides:
-5 partner derkins each
-Sprint opposite directions to end of lot, round 1 island, meet back near the middle 1 row from where we started
-10 handslap merkins
-Run back the way you came to the start
-Repeat but go up 2 islands to the 2 nd row, repeat to 3 rd row, 4 th row, 5 th row (for some)

Head to the JROTC building and form groups of 3 for grinders:
-P1 at pull-up bars –1 pull up, 4 hand position changes (if possible, just pull ups if not), repeat
-P2 at bottom of hill – double merkin burpees
-P3 runs from bottom of hill to the top, relieves P1 who runs down to relieve P2, etc.
-Continue until each person has done pull-ups 3 times

Couple minutes of Mary
Plank abreast facing up the hill
Low slow merkins x10 IC
On your belly, wait for GO
AYG uphill to Stop sign, mosey back to launch for COT

Announcements

-Invergence on September 29 th . https://f3thefort.com/2017/08/30/pre-blast- f3-the- fort-5th- year-invergence/
-Convergence on September 30 th , 0700, Nation Ford HS. All other AOs will be closed on the 30 th . https://f3thefort.com/2017/08/29/5-year- convergence-fng- challenge-preblast/
-Following the convergence, help needed to install pull-up bars at Children’s Attention Home. A few more PAX needed to help dig holes and put up the posts and bars. Contact Chicken Wing for more info or to HC. https://f3thefort.com/2017/09/11/childrens-attention- home-workday/

Prayer Requests
-Forgot to do this — not a regular thing for us SOBs but maybe it should be.

Moleskin
YHC tried not to get lost or to faceplant as we moseyed up towards the band practice lot. Nation Ford HS is pretty dark first thing in the morning. I tried to take out Photo Bomb twice by making unannounced sharp turns, but he was too quick on his feet so we warmed up instead. Thankfully the lights came on in the parking lot for the partner suicides or things could have gotten ugly. Have only visited this AO twice (last week and this week), but I can confirm that everyone comes to work hard. Heard your typical mumblechatter this morning, especially on the call for double merkin burpees, but saw every man in attendance pushing hard and getting uncomfortable. Dark Helmet summed things up pretty nicely before the workout when he stated that he knows he CAN modify, but then he looks around at everyone else pushing through and would rather puke today than let up. Beauty of F3 right there. Don’t get me wrong – modify to avoid injury, but not to avoid discomfort. On the other side of uncomfortable things is where each and every one of us finds a better version of ourselves. It’s obvious when you say it (get outside your comfort zone, duh) — but it’s far too easy to forget in the moment. The more we can learn to embrace uncomfortable situations in the gloom with a push from our brothers the more we will find ourselves embracing (or even running headlong at) the everyday discomforts (making that call, having that talk with your M, punishing your 2.0 even when they make the puppy dog eyes) that threaten to force us all into complacency. Or, maybe Dark Helmet was just regretting his choice of a Gordita Supreme at Taco Bell last night. Really enjoyed working out with the men of The Fort this morning and getting pushed by some new faces (especially Backdraft who is one sneaky fast dude). Thanks to Haggis, Fahvra and Fallout for leaving their usual routines to come out to The Coop. Haggis is soon to be a Springfield resident so keep an eye out for him at an AO near you (if he can drag himself off the trails of Anne Springs that is). Very much appreciate the invite from Sugar Bug to lead. YHC definitely plans to visit more often.

TClap |
9

Bullpen

Leave a comment

Perfect morning in the Gloom.  Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum.  APB for DP.  ‘mon back.  Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

  • lunge walk in between and 3 merkins at each Column
  • Bobby Hurly in between and 5 Carolina Dry Docks at each column.  #sneakygood

Mosey to small parking lot by football field.  Sidebar- I doublechecked and gates are locked.  Lots of pain available behind the gate.  need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle.  Pax divided into 4 groups.  Do exercise, do burpees in middle out to next corner.  Rinse repeat circuit 3x

  • Corner 1: LBC= 20
  • Corner 2: Dying Cockroach= 20
  • Corner 3: Freddie Mercury=20
  • Corner 4: American Hammer=20
  • Middle: Burpee= 5

Sprints- 50 yard dash x8

  • First several: 70%-80%
  • Next group 50%
  • Final 4: Max Effort

COT

Naked Man Moleskin:

Great effort today.  Discussed leadership in form of Volunteering.  Also discussed Max effort.  Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today.  Continued prayers for Hurricane recovery.  Also one that I forgot at COT- a family friend undergoing a masectomy today.  Bob the Builder with a great takeout.

 

TClap |
5

I call this one the rope a dope…

Leave a comment

Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

TClap |
12

BackBlast for The Coop 9-13-17

Leave a comment

The weather just does not get any better than on September mornings in the South. 13 men took advantage of the conditions to get better.

Mosey to the black top football field

The Warm-up 

  • 30 4-count side straddle hops 
  • 10 4-count windmills
  • 10 4-count Merkens
  • 20 4-count mountain climbers
  • 20 4-count Moroccan night club

The Thang

Mosey to the goal line to start a workout focused on arms

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the benches at the front entrance

  • Partner up
  • Partner 1 does 30 dips
  • Partner 2 does lateral pulls (under the bench)Note: plan was to flip flop a few times, but the lat pulls under the bench (as well intentioned as they were) did not work. AUDIBLE!

Mosey to back to the black top football field

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the bottom of the hill past the pull up bars

  • Back to partners
  • Partner 1 runs to pull up bars, does 5 toes to bar & 5 pull ups
  • Partner 2 does curb dips
  • Flip Flop
  • Rinse & repeat substitute diamond merkins for Partner 2
  • Rinse & repeat substitute dips for Partner 2

Mosey to the top of the hill by the pull up bars

  • Back to partners
  • Partner 1 does 10 pull ups
  • Partner 2 does 5 burpees and planks until P1 done
  • Flip flop
  • Rinse & repeat substitute 10 chin ups for P1
  • Rinse & repeat substitute 8 pull ups for P1
  • Rinse & repeat substitute 8 chin up for P1

To sidewalk and on your six for Mary

  • 20 LBCs
  • 20 Flutter
  • Protractor
  • 10 Boats & Canoes
  • Captain Thors to 3×12

Mosey to COT

Announcements

  • Colombia Mission Trip Audible & New Mission to Florida
  • Invergence on Sept 29th
  • Convergence on Sept 30th

Prayer Requests

  • Trucker friend dealing with home issues
  • Snap Hook’s wife dealing with health issues
  • Mission Trip to Florida
  • Dark Helmet’s friend with health issues

Namarama: COT 9-13-17

Moleskin

They say “the best-laid plans of mice and men often go awry”. Some of our PAX saw that first hand over the last week. As we all now know, the 12 Fort Pax set to serve in Colombia had their plans changed by Hurricane Irma. However, you won’t find them complaining and feeling sorry for themselves about the time and money they poured into this trip over the last 18 months. Rather, you’ll see a confident and faithful group of men that know that no matter what plans they make, God is in control and will put them right where he wants them to be. We all deal with disappointments and setbacks every day because of things that are out of our control. Let’s work to make sure that our attitudes are similar to what we’ve seen this week from these men. Remember Who is in charge. Keep the faith & keep moving. 

Ginsu

TClap |
1

Misty morning fun at Block Party

Leave a comment

I don’t get to WEP as much as I should so I jumped on the opportunity when Double D asked me to Q. I managed to hit every red light in Ft Mill so I came in with about 1 minute before go time. I gave something that resembled a disclaimer and off we went into the mist.
Mosey over to open lot near 160. 25 SSHs, 10 WMs, 15 IWs.
Mosey over to lot in front of Springs building. 15 Mtn Climbers, 10 Peter Parkers, 10 Parker Peters, 10 reverse plank flutters. Line up at end of parking lines on one side of lot, bear crawl to other side, 1 merkin, backward bear crawl back, 1 merkin. Repeat 5 times.
Head over to low wall in front of building. 15 dips, 10 derkins, 10 step-ups. Repeat.
Mosey down to 160 over to big hill. Run up big hill backwards. Gather in large Springs parking lot.

Split into 2 groups. 2 PAX are doing exercise and 1 is resting. Keeping rotating so each PAX does the exercise 4 times and rests 2 times.
1st round – 10 burpees (Why not start with burpees?)
Suicide run using the 3 parking lines.
2nd round – 15 merkins
3 line suicide run.
3rd round – 20 squats
3 line suicide run.
4th round – 25 flutters.

Everyone was super excited to run another suicide but since time was getting short we started back to COT. Indian run on the way back where first guy in line drops and does 5 merkins, then sprints back to the line and yells for the first guy to drop. Made it back to COT with enough time for some Freddie Mercury’s.

Great work by all the PAX today. I felt guilty looking back on this because Kielbasa’s back was acting up and I should have jumped over to the other group. He tried to do as much as his back allowed. McGuyver was his typical android self. I think he could have done this whole circuit without the rests. Always an honor to lead the PAX. Thanks for the opportunity Double D.

TClap |
0