Tag: DaVinci

Fire Ant Q – 9/3/19

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Training for a Go Ruck HTL is a little different than training for a long race – everything takes a lot of time when you’re not moving at an 8 min mile pace.  You get miles in when you can, so at this point in the training, I’ve pretty much acknowledged most days I get out, there needs to be some pre-ruck miles.

Mainframe arrived at 4:40a so we set out for a couple miles sharing the 60 lb sandy I’ve borrowed from Nasa.  The other 3 pax arrived a few minutes before 5:15 so we got right to work.

Warm-up was a quick ruck over to the bottom of the hill on Hubert Graham Way where we then started the fun:

  1.  Partner up hill work (group of 3 and 2 pax)
    • Set 1:  Partner 1 double times up the long hill while partner 2 does jump squats (ruck on).  When partner 1 gets to the top, they wave their arms around like an inflatable flailing armed guy and then partner 2 begins his ascent while partner 1 does jump squats until their partner arrives.
    • Set 2:  Partner 1 double times down the hill w/ ruck overhead while partner 2 does plank pulls w/ their ruck.  Once Partner 1 gets to the bottom, they give the signal and partner 2 begins their overhead jog down the hill while partner 1 does pulls
    • Set 3:  Partner 1 double times up the long hill again while partner 2 does ruck LBC’s.  Same thing as before, switch when partner 1 gets to the top.
  2. Ruck back to the front of Tega Cay Elementary and use 100 yard straightaway between cross walks to play a quick game of modified catch me if you can.
    • Partner 1 begins lunge walking while partner 2 does 12 merkins w/ ruck on.  Once finished w/ merkins, they run to catch their partner and they switch.  Finish when you get to the end of the straightaway.
  3. Head over to the parking lot for some ascending rep man makers
    • crab walk w/ ruck on lap 3 parking spaces, and do 2 man makers
    • crab walk 3 more spaces and do 4 man makers
    • crab walk 3 more – 6 man makers
    • crab walk 3 more – 8 man makers
  4.  Time hack – throw the ruck on and do a mile in under 13 minutes.  We crushed it with an 11:30 pace!

Upon finishing the time hack, we rucked back to COT and finished out some some mary for a couple minutes.  Great job today guys – appreciate you making it out when you had so many good options to choose from Tuesday.  Until next time.

Cha Ching

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Early Risers at the Swamp

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When I pulled into the parking lot near Best Buy, there were several cars already parked near the AO.  Based on the mumble chatter on social media, several of the PAX were getting in some early training for upcoming events.  There were 23 men at the work out, 13 for ruck, 8 for BC, and 2 runners.

After the disclaimer, we jogged to the front of Best Buy.  We started with a few warm up exercises (Butt Kickers, Toy Solders) before we moseyed over to the back of Just Fresh.

COP

SSH  x 20

Imperial Walker x 20

Windmill x 10

Plank Stretches

 

Next, we moseyed to the front of Home Depot for a round of Dora 1-2-3

100 Lat Pull-ups on the bicycle rack

200 Squats

300 LBCs

Next, we moseyed back to Just Fresh near the staircase for a round of Arod 3-2-1 (reverse Dora). Instead of running around the parking lot, we ran up and down the stairs.

300 Calf Raises

200 Lunges

100 Jump Squats

Next, we headed back to COT for one last exercise, the Merkin Gauntlet.  The Pax lined up in a plank position.  Each person performed 4 merkins in front of each person.

COT

Special prayers for Twister as he recovers from his eye surgery

 

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Quagmire – Cake Walk around Rivergate

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COP
Mosey
Shuffles
Karaoke
High Knees
Butt kickers
Gasers

Mosey to Home Depot lot and search for my chalk hopefully before sprinklers wash it away

Bear Crawl 10 lines (parking spaces)
Broad jump back
Run Lap

Partner up
Wheel barrow 10 lines
Switch
Run Lap

Side Plank Step right 10 lines
10 Partner Leg raises (partner pushes legs down)
Side Planks step left back

Power skip 10 lines
10 Partner derkins (legs on partner back)
Power skip back

Crab walk 10 lines
10 Partner dips (Dip while partner planks)
Crab walk back

Mosey to Fountain

AMRAP-1min each
Step ups
Box jumps
Irkins

AMRAP-30sec each
Step ups
Box jumps
Irkins

Mosey to COT

15 Airbornes each leg

15 LBCs

15 burpees earlier in the COP/Workout

Talked to the men about Fear and how it keeps us form being our best self. It keeps us from our biggest victories. Fear keeps us from getting better. 

We should have nothing to fear since Sky Q has given us everything including eternal life through  his son. With that fear removed, our focus should be on honoring the one that paid it all in all we do and the victories and achievements will be endless……because we are fearless!!

  • Prayers for CMS schools back in today
  • Prayers for Ms and 2.0s
  • Prayers for Twister and Duck Dynasty IR
  • Thanks for the Q  Jedi/Mile High. Awesome group of PAX!!

Cake Boss out!

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I Love Cindy

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Borrowed part of this #beatdown from  Dirty Pipes down at F3JOCO. Visited those guys at the Mad Mule in Benson NC and this workout just called for testing in The FORT.   Little did I know it would end up taking 12 cinder blocks, 4 pavers, 1 sandbag, and 3 rucks to accomplish the workout.  Having prepped and arrived early to setup I could see the headlamps of the pre-runners making early morning laps. All Set to COT for bring some pain. HOLY COW!!! The cars just kept rolling in to the lot. Clown Car after Clown car.  Thank goodness Copyright brought more cinder blocks than requested.

Quick Disclaimer and we are off. Had to tote the extra supplies with us as we ran to warmup.  Much appreciate the support of guys that jumped on the extra weight.

Mosey to the Fountain

Circle up.

SSH x 20     MNC x 20    Hillbilly Walkers x 15

Imperial Walker x 15     Weed Pickers x 15

Fountain work

Derkins x 15 OYO

Dips x 20 OYO

Irkins x 20 OYO

Decline Diamonds x 20

It ain’t fun unless you do it twice.

The Thang I Love Cindy

Partner up–6 stations

Station 1  OH press Max reps

Station 2  Blocked BBS Max Reps

Station 3 Block Squats Max reps

Station 4 Curls 1 block or 2 pavers Max reps

Station 5 Tricep Press 1 block or 2 pavers Max Reps

Station 6 GTOs Max reps

Partner 1 does max reps while Partner 2 runs 4 cone suicide. Plank the 6 rotate upon completion of group.

Talk to Group about Doubt in their lives.

Read- Pray- Surround Yourself with those to talk it out with. Don’t go into seclusion.

Partner Carry back to COT only ~600yrds—-It was awesome and the PAX loved it!.

Not sure what Punchlist and Lutefisk were going for with the midrift shirts in the Name-O-Rama but hey, You do You Bros!

Thanks for the Tap to Lead Cha-Ching. Awesome experience to lead a literal HERD of PAX through the Swamp.

Duck Out!

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Baker’s Dozen for a Warmish, Humidish Sweat Fest at Quagmire

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Great to Q at Quagmire, one of my favorite AOs (and where I was Site Q for a while.)

The Thang

Mosey to Home Depot for a little COP

SSDs x 20
Windmills x 10 (Nice n Easy)
Moroccan Night Clubs x 20
Low Slow Squats x 10
Mountain Climbers x 20
Downward Dogs + Honeymooners x2
Peter Parkers x20
LBCs (maybe?)

Mosey to BRBs in front of Target

Bearcrawl to first BRB > 5 Merkins
Lunge walk to next BRB > 5 squats
Repeat pattern to last BRB.

From other end:
Crab walk to first BRB > 5 LBCs
Backwards lunge walk to next BRB > 5 Bombjacks

Mosey to Fountain

Dirty McDeuces
12 each of CCDs + Dying Cockroaches + Squats > Run a Long Lap
12 each of Wide-Arm Merkins + Freddy Mercurys + Jump Lunges > Run a Long Lap
12 each of Decline Merkins + Flutter Kicks (DC) + Step-Ups (DC) > Mosey back to COT

LBCs til the clock ran out

We welcomed FNG “Alfalfa” EH’d by Tardy!

Honored to lead this great group of men. Thx for the opportunity, Jedi!

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2

Four Corner Rooney

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A last-minute-at-a-social-gathering Q request from the site Q FINALLY got me out of my doldrums of fartsacking and moping around for the past 3-4 weeks. I put on almost 4 pounds from my DSM weight, not watching what I ate, not working out. I needed this. Thanks Router.

Funny thing. I showed up early, around 5am, to site. NOBODY there. No lights in the parking lot. Pretty dark. I see some dude with a flashlight walking around. No other cars, just a dude in a hoodie (not racial profiling – I saw the person was white). Did not have my glasses on so I had no idea who it was. Then it seemed the dude started walking towards where I parked. I locked my doors and wondered if I should leave. I’ve been in these situations before and had someone try to carjack me once when I lived in Norfolk VA, also when I lived in Los Angeles, and also when I was in Miami visiting friends. I’m done with that stuff. My spidey senses were tingling!! My heart rate was elevating so I started backing out, then I saw a familiar face. I asked and it was Pothole. WHEW!! Man that was messed up.

After my BP lowered I got out and PAX started rolling in. No new FNGs. Light but solid group of PAX, some of whom I’ve spent ALOT of quality battle buddy time with under a ruck. Awesome to see them. Since the custom GORUCK DSM event the numbers at ruck AOs have significantly dropped. Not surprised. Anyhoo, disclaimer was disclaimed and off we went.

Light jog w ruck on around the parking lot, about 1/3 mile or so. Then COP. 20 or so each of the following:

  • SSH
  • Windmills
  • Imperial Walker
  • Hillbilly Walker
  • Moroccan night club

Then off to the field. Electric candles marked the 4 corners of a rough football field size area. A typical 4 corners workout setup. Start at one, exercise, transition to next, exercise, transition, and so on. I used the GORUCK Rooney WOD s my guide. I’ve done it at 2 GORUCK events and it sucks. But time made me trim down the number of rounds, and I modified it (mod-up) a little. Google it if you want to know what the real one is. But here’s mine for today:

Cone / Exercise / Transition Mode (ALL with ruck):

  1. 75 Mountain climber (double count), then bear crawl to next
  2. 75 LSS then Lt Dan to next
  3. 75 Flutter (double count) w ruck overhead, then bear crawl to next
  4. Plank w 75 ruck drag side to side (double count), then Lt Dan back to start

Note to self: Make each one 100 instead of 75. This alone took about 25 minutes to complete. I had about 10 minutes left. 100 of each would have put me with a few minutes left to COT. I am not much into talking anymore so we grabbed a 60 out of Routers truck and put in about a mile rucking around the school, then to COT.

COT / Announcements / P&P
* Read the newsletter – QSource convergence, Invergence, etc
* Router’s M going into surgery. Prayers for safe surgery and quick recovery
* Kids, parents, teachers – school is LESS THAN 3 WEEKS AWAY!! What happened to summer??
* My M – she’s been having headaches off and on for several months now. Got an MRI last week, then recently found the MRI found something. Waiting to see a neurologist next.

I have not been talking much at my Qs lately. I may divulge why some other time. No change today. Just lay out the work and get it done. Everyone did great. We had some great conversations when we could. It was great to be back out with the homies. Get the hear rate up, sweat, feel some pain, chatter a little, goof off a little. See a GREAT sunrise with a waning crescent moon. God is GREAT. I needed that. We needed that. We are blessed more than we know sometimes. Thanks for the opportunity to lead.

God bless,
– NASA

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Big B, little b, what begins with B?

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Buddies, Burpees, Bearcrawls, Bodybuilders, Booyah! Merkins and B.O.M.B.S. all start with that letter B, that’s what.

18 attended the Swamp today, half rucked, the other have joined YHC for a little schooling on the letter B.

I decided a couple weeks ago that I was going to work my way through the Exicon one letter at a time.  This was my 2nd Q since making that decision so the 8 unlucky PAX that got stuck with me and B today were thoroughly beat-down.

I gave the quick usual disclaimer an off we went.  I immediately heard grumbling about the speed so I slowed it down a bit and we did some karaoke’s and toy soldiers before circling up for a quick warm-up, which consisted of 9 Windmills and 15 Merkins (IC) followed by a couple 10 counts holding a 6″ plank.  A quick stretch and off to the 1st routine.

Routine 1:

Burpee, Bearcrawl, Booyah! Merkin…Chase

Buddy up and partner 1 does 5 burpees and then chases down his partner who is bearcrawling around the 2 roundabouts (about .25 miles).  Tags his partner and then they each do 5 Booyah! Merkins and switch/repeat until getting back to the starting point.  A real shoulder burner!

Routine 2:

For routine 2 we moseyed to the parking lot next to the fountain and did some B.O.M.B.S.  This is basically a DORA with more exercises and the suggestion to pick an exercise that matches each letter in BOMBS.

  • 50 Bodybuilders
  • 100 Overhead presses (with cinderblocks)
  • 150 Monkey Humpers
  • 200 Big-Boy sit-ups
  • 250 Smurf Jacks (suuuuuucked)

In typical DORA fashion, 1 partner does the exercise while the other (in this case) sprints to the 2nd island, bear crawls around the island, and then sprints back and picks up where his partner left off while his partner does the sprinting.

I think only  Cha-Ching, Duck Dynasty, and I finished, but that was probably because we were the odd group and we took the higher of the 2 reps.  I’m not sure if we would have made it otherwise since it came down to the last few seconds before heading back to CoP.

Everyone did awesome and pushed for the entire 45 minutes.

We made it back to CoP at exactly 6:00AM with the Ruckers about a minute behind.

Maximus announced a couple of new AO’s coming to Fort Mill, including a “Bruisers” workout for injured PAX, what a great idea.  As well as a bootcamp AO with a mandatory pre-run, sounds harsh!  In any case, not a lot of PAX spoke up with Prayers except for Maximus again so we prayed for family and everything that was on our hearts.

Thank you for the Q Cha-Ching it was a pleasure to lead these men today.  Nice work everyone!

Until next time,

-FLUX-

 

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A Return To The Corral Which Is Golden

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Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

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Quagmire- Where it all Started

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14 plus an FNG  in the warm and muggy Gloom at Quagmire. This AO is where I posted for my first time back on 2-18-19. Bones’ Eh’d me for 12 full months before I gathered the gumption to get after it. Lutefisk had the Q for a coin flip beatdown. Couple of the regular Pax picked me up in the deep 6 for the next 3 weeks while I got my legs under me.  Will be eternally great full to those guys for keeping me going day after day.

Quick Disjointed disclaimer at 0515 and off we go on a quick mosey across the AO to the Tuesday Morning parking lot.

COP

20 SSH

20 imperial walkers

20 Hillbilly Walkers — At this point Cornhole did me a solid and advised the PAX we did have an FNG in the mix. Need to work on my Openers/ disclaimers and such- Thanks Cornhole.

20 fast and slow Windmills-Based on the Mumble Chatter the Pax like very slow windmills- I like to keep the pace up.

20 Weed pickers

15 Flutter kicks

Roll to Plank for 30 seconds then into 3 rotations of Downward Dog and honeymooners.

Mosey to Target for the fun

The Thang

Red Ball Workout with Suicides. Side Note- Had the Weinke all ready to roll last night when I stopped to cook supper and my son deleted the entire thing. So who knows what the comparison between what we did and what I had on paper would have actually looked like.

Rep Counts 10-20-30

Exercises

Ball 1: Burpees–Run to ball 3.

Ball 3: BombJacks- Suicide back to Ball 2 up to Ball 4.

Ball 4: Squats- Suicide back to Ball 3 up to ball 5.

Ball 5: Werkins- Suicide back to Ball 4 up to Ball 6.

Ball 6: Merkins- Suicide Back to Ball 5 up to ball 7.

Ball 7: Diamond Merkins- Suicide back to ball 6 up to Ball 8.

Ball 8: Big Boy Situps- Suicide back to Ball 7 up to ball 9.

Ball 9: LBCs- Suicide back to Ball 8 up to Ball 10.

Ball 10: Box Cutters- Mosey back to Start

Rinse and repeat  increasing as stated 10-20-30

Was shooting for 3 rounds. Most got in 2.5ish.  2-3 HIM completed all 3 rounds like the beasts they are. All accelerated. Non partner work but lots of guys picked each other up and worked together to make it happen.

Long Mosey back for COT right on time.

FNG- Jason Holland- LT. Colonel in the US Army now known in the Gloom as Cloggs.

Announcements

Newsletter- Sweati upcoming.

Prayers- Cloggs is taking his new command of the MEPs Facility in Chicago and traveling back today.

Sick/injured and traveling PAX.

Thanks Jedi for allowing me to lead where I got my start.

Duck Out

 

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