Tag: Divac

One mile “Casualty” carrying

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Last week of heavy training before Dirty Myrtle and I have 3 Q’s lined up back to back starting with this one.

7 Pax showed up for some Tinsel Utensils WOD; two multi-position ladders were used as stretchers with two sandbags each, main goal was to complete 1 mile “casualty” carrying around the school, ladders were loaded with sandbags and each PAX had a ruck on so off we went.

At minute 2 an alarm went off on my phone , drop the ladders and it was time for 5 merkins with rucks on, complete the task, pickup the casualties and keep moving towards our one mile goal, at minute 4 alarm went off again, drop the ladders and time for 5 more merkins, so we went tabata style and every 2 minutes we had to drop the load and do 5 merkins (about 145-150 merkins total) lots of mumble chatter.

Once we reached our one mile goal around minute 35 and we changed our transportation mode; we switched the ladders to the A frame position and two PAX will carry them while the rest will carry the sandbags.. and yes, Tabata was still present so every two minutes we dropped the loads, did 5 merkins and rotate weights.

Went around the field and the back of the school and reached COT with les than 5 minutes to spare, time for AB LAB, we did some flutters with ruck press and noneless we heard the alarm one more time so 5 more merkins (slick) it felt really good to not have the ruck on for these 5 last merkins, one more minute for more flutters and we hot 0600.

Thank you to all the PAX that showed up to do the harder thing, we had a visit from Royale and WIld Thing from Lake Wylie and I’m sure they “enjoyed” the beatdown.

Thanks to Divac for the opportunity to lead!!

Tinsel out… until the next day…

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Sandbags and a few tests at Currahee

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Currahee (April 13, 2021)

The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made known to most of us civilians through the HBO series, Band of Brothers. Over the last few months, Currahee has become synonymous with more difficult and become an AO where you come to be tested. With that understanding, it was now my responsibility as the Q for this morning to bring it.

Earlier in the week, I put the call out for this rendition to be a “heavy” version meaning, if you had a sandbag, bring it. Whether it was a 40lb, 120lb or a log, bring it. The PAX didn’t disappoint. This picture is before Site Q Divac dropped his 2 onto the pile.

Disclaimer for the 13 PAX: Check

Move ourselves and the coupons over to the turn in the drop-off lane.

Slick: SSH, Mountain Climbers, Windmills, 8ct Burpees, ½ the PAX sprint one way and back while the other ½ sprint the other way and back.

Explanation that during events, the Cadre’s will be yelling at you, testing you and giving you difficult time hacks to test the team. Utilizing a common test, the PAX had 10 seconds to empty their ruck of its contents. Penalty, 5 burpees. PAX then had 20 seconds to fill it back up…pass.
Do it again. 10 seconds to empty = fail, penalty. 15 seconds to fill = fail, penalty.

Ruck up and move all sandbags to the back of the school, drop in the center of the group.

10 Merkins / 20 Peter Parkers / 30 Slow Squats

Sandbags to the front of the school

10 Merkins / 20 Curls / 30 Flutters w/ Press

10 seconds to empty the ruck / 15 seconds to fill the ruck…penalty

Sandbags to the back of the school

10 Merkins / 20 OH Press / 30 High Pulls

Sandbags to the front of the school

Heels to Heaven

Man Makers

American Hammers

Groups of 3 run 30yds, slick while rest of the PAX plank. Complete till everyone goes through.

COT

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Chupacabra 4.9.2021

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Catch up BB 4/5.

YHC was all alone until 0514 when Divac rolled up with this Brother-in-law, Blockhead. I was ready to mail it in until then… fortunately they kept me accountable.

 

We worked through a painfully time consuming pyramid that took the entire 45 minutes of Chupacabra. It was great.

 

No Strap Privilege Ruck around lot

 

Pyramid work. Do round one with 5 reps, do round two with 5 reps, add second exercise at 10 reps. Work up to all five movements 5-25 reps. Work back down by eliminating. We made it 75% of the way through.

 

Bear Crawl/Crawl Bear Pyramid – 5 spaces BC/CB

5 8-Count Body Builders

10 Lunge w/OH hold

15 Ruck Thrusters

20 Flutters w/press

25 Curls

Ruck w/OH Hold to COT

 

Punch List out.

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Pantheon Pain

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38 Special asked for a substiq and YHC answered the call

After a proper disclaimer, went into immediate COP then ran a mile to TC Baptist parking lot for vacuum cleaners until fail (flapjack for partner to do the same). An old fashion Dora with the running partner doing bear crawls up and jog back. head back to COT area but do burpee broad jumps the length of the school and reverse was a squat accumulator. pillar 1 was one squat and duck walk to the second pillar. then 2 squats duck walk to the third, etc, all the way up to 11. knocked out some ab exercises to finish it up.

PAX were beat down and satisfied, to my pleasure.  Thanks 38 for the opportunity!

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Meat and Potatoes

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YHC had the privilege to have the last Q of Fire Ant before the AO moves and is rebranded as “Currahee.” Plenty of good memories at FA, but Currahee will not disappoint with the new 0500 start time. 

Wegmans and YHC took a clown car to meet up with Repeat for an 0445 pre-ruck. Apparently pre rucking is the thing to do… as IT/Divac and Maximus/Olaf were also getting after it prior to our launch. 

We circled back to the shovel flag and the PAX were arriving in full force. Maximus knows how to bring the crowds for his Golden Corral Q. A few PAX decided to join YHC for the ruck portion. 

Maximus eloquently disclaimed the disclaimer, and we parted ways. 

 

Quick Warm Up Ruck/Shuffle to the YMCA Field

YHC started moving some tires around and Bonsai yells out “those tires have COVID.” Fortunately the intent was to use them as distance markers… nice try there Bonsai, but I ain’t no spring chicken. 

 

Iteration 1:

“Mosher” – 4 Rounds 

14 Ruck (Front Rack Position) Front Squats

25ft Lunge Walk w/ OH Hold

14 Strict Press

25f Bear Crawl w/ Ruck Drag

Plank hold w/feet on tire while the 6 finishes up

 

Iteration 2:

“Time Fuse”

50 Ruck Get Ups

50 Ruck Curls

50 Ruck Squats (Ruck On)

50 Ruck Swings

*Stop and perform 3 ruck burpees every 2 minutes.

YHC had an interval timer and was happy to announce the burpees every two minutes. The rain really picked up about halfway through this iteration. Thanks to Bonsai’s request – we remained slightly dryer by working out on the high ground in the field. Slightly…

Start heading back to COT via Lake Vista Blvd 

 

Iteration 3:

CMIYC 

P1 Farmer Carry both rucks, P2 perform 10 Merkins. Chase, flap jack. 

Proceed to BoA ATM – Perform 10 Ruck Merkins together.

Shuffle back to COT – 4 minutes remain.

 

Iteration 4:

Finisher

End with 5’s (the younger cousin of 7’s) of Burpees/Manmakers in front of Bubbles N’ Bows 

Complete. What a doozy! At this point everywhere on the ground was a puddle. There was no “damp” pavement. We were drenched. Felt like a kid again.

 

Announcements: 

Dam to Damn Bar this weekend! Hit up Alcatraz to double down!

The Yeti is waiting for you to sign up. First weekend in March.

 

Prayers/Praises:

Praise for words of wisdom and the opportunity to learn from Pax who have gone before us in our current stages.

Prayers and praise for Splinter’s recovery after donating a kidney to a friend.

Prayers for those unspoken things that sit so deep in our hearts.

 

Divac, thanks for the nod – looking forward to embracing the suck at Currahee!

Punch list out.

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Pain posting at BAOPS

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Alcatraz eventually became a prison on an island in the cold waters off the Northern California coast. It was known to be difficult to escape for the inmates that called Alcatraz home. The waters surrounding it were cold and rough, much like its residents.

When Trucker took over Alcatraz, he had a vision for our own little AO on the island, well, it’s really a peninsula but just go with me here. He wanted those that posted at Alcatraz to experience their hardest (or close to their hardest) workout of the week. The idea of coasting into the weekend wasn’t exactly his cup of tea. That said, for those of us that Q Alcatraz now, we have the Trucker-created acronym, BAOPS, in our minds when planning our pain. BAOPS stands for the Best AO for Pain on Saturday. You get the idea now?

For Ruby Slippers and I on this brisk morning, we knew we had to answer the call. The planning began earlier in the week when Ruby said he was incorporating cinder blocks. That’s when I knew this would be top-shelf. Ya see, when a man named after fancy footwear says he’s bringing pain like that, it’s time for the rest of us to bring our big-boy shoes. He shared his plan with me on Friday night and I had to chuckle; it was all I could do to keep from splashing at the thought.

To kick off this adventure, Fish Sticks, Trucker, Geronimo and I decided we needed to get to the AO early for a few rounds of pull-ups which has become quite the nice addition. At 0630, we had 17 of us gathered in the parking lot to embark on this journey.  While not swimming cold, choppy waters, we did see all the cinder blocks lined up and knew we were in for something special.

Ruby took control, disclaimed us and warmed us up with Wind Mills, Tappy Taps, Burpees, SSH, Merkins, Burpees and a few other things. Who does burpees in a warm up? We then all grabbed a cinder block, made our way to the field and counted off in 4’s for the 4-corner beat down. He had set up 4 stations in the corners about 15yds apart from each other.
Station 1: 10 Man Makers, 20 Cinder Block Swings, 30 Overhead Presses
Walk to station 2 with the cinder block in the rifle carry position, overhead.
Station 2: 10 Man Makers, 20 Cinder Block Swings, 30 Bent Over Rows.
Lunge walk to station 3 while holding the cinder block.
Station 3: 10 Man Makers, 20 Cinder Block Swings, 30 Derkins w/ your feet up on the block.
Walk to station 4 with the cinder block in the rifle carry position, overhead.
Station 4: 10 Man Makers, 20 Cinder Block Swings, 30 Curls
Lunge walk back to station 1 while holding the cinder block.

We continued on this circuit until our never-ending 30mins had expired. It felt like 30 days and holy smokes, the collective groan from the PAX almost woke the neighbors. We were all on the struggle bus after this and guess what, we were only 1/2 way through this wonderful nonsense.

Gee, THANKS TRUCKER!!! Now we’ll hand off to Maximus for what was intended to be the tour de hills of our lovely AO. Once I told the PAX about the 3 hills we were to be visiting, you could hear it again. That collective groan, yeah, it voiced itself again. Anywho….

Mosey to Hill 1 at the front of the neighborhood by the Fire Station:
Run down without busting your tail for 5 burpees and 10 Flutters I/C
Run up the hill for 2 squat burpees and 10 Flutters I/C
Complete this 4 times

Mosey to the next hill, Hill 2 down by the circle:
Run down the hill for (5) 8ct burpees and 10 Freddy Mercury’s
Run up the hill for (2) 8ct burpees and 10 Freddy Mercury’s
Complete this 3 times

C’MON MAN!!!! REALLY???? Did our time really expire before we can complete Hill 3? Yes, yes indeed. Fortunately, we got back to the AO in time do complete a few rounds of Mary.

Aaaannnndddd, there you have it. BAOPS lives on!!!

Announcements: FM Study Hall volunteers needed. D2DB reminder. Do yourself and your concentrica a favor by engaging in everything F3 has to offer. Spiderman cemented this by a call to action for the PAX to GET IN A SHIELDLOCK. There were more announcements but I apologize, my stenographer failed to show.

Prayers/Praises: Some serious things on the hearts of our PAX and if you want to know what they are, you should’ve posted. Praise for our boy, Skipper, now 1wk into this new chapter of his life with us in F3. Welcome.

Until we SYITG,
Ruby Slippers & Maximus

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Pyramid attempt at Fire Ant

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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

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Log PT

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Disclaimer was spoken and we opened up the truck to grab some logs. These logs are pretty sizable, and range from 100-200 pounds. Two PAX per log.

Move the logs to the grass lot/field behind the church. Set logs down on one end of field. While P1 does circuit below, P2 either shoulder carries log out and back to set point or does end over end log flips. Flap Jack until each partner completes entire circuit. Not a DORA – each PAX does 20 of each movement. 

Circuit 1

20 Ruck Thrusters

20 Push ups with side ruck pulls (Ruck at your right side…do a push up and then pull your ruck to the other side with your left arm, push up, then pull it back with your right arm)

20 Ruck Burpees

Breathing intensifies…

Circuit 2

20 OH Squats

20 Squats Ruck up front

20 Ruck Swings

 

LOG PT

Partner up by height to make the log carry more… fair.

5 Ground to Shoulder each side

10 OH press w/log (alternating shoulders)

10 big boy sit ups w/log

10 log press while on back

Carry/Ruck logs back to COT… toss them into the truck.

Last Minute Mary

25 4 ct flutters w/ruck press

11 4 ct Dollies w/ruck pressed

5 big boy sit ups w/ruck on front

 

COT. Nice work, men.

Announcements

Dam to Damn Bar is almost full!

F3 10 Year Convergence taking place

1/1/2021 where it all began.

Prayers/Praises

Prayers for marriages. This past year has been good and bad with regard to time spent with spouses. Pray we take advantage of those added moments with our wives.

Prayers for my mother in law who is down and out with arthritis and sciatica.

 

Thanks to Divac for letting YHC pick up the Substi-Q from Spiderman at the last minute.

Punch List out.

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Christmas Trivia and Choices

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Eight men showed up at Alcatraz this morning.  Two carried their heavy backpacks around the Cay for the hour.  Geronimo was still putting together his painful Q at 0630 so I began the workout with some warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).

I decided to borrow this idea from a workout Double D and Old Bay Q’d back in 2017. Christmas Trivia with exercises sprinkled in between each question.  Penalty for missing a question was 5 burpees.  Oh, by the way, the burpee penalty was cumulative until the next correct answer.

Exercises:

10 Bomb Jacks

20 LBCs

15 Plank Jacks

10 Donkey Kicks

20 Monkey Humpers

15 Moroccan Night Clubs

20 Calf Raises

10 Plank Jacks

15 Mountain Climbers

15 Merkins

10 Lunges

15 Carolina Dry Docks

20 Squats

Luckily Skate or Die knows his Christmas Movie Trivia or we would have done alot more burpees.

Next, hand off to Geronimo.  He quickly told us to partner up and headed to the “Hill”.  As we ran down the hill, there were several signs with exercises lined up along the side of the street.  At the bottom of the hill, he instructed us to run up the hill and choose an exercise at each sign.  Sounds simple enough..what was the catch?

The exercises:

  1.  50 SSHs or 50 Merkins
  2. 50 Merkins or 50 Hello Dollies
  3. 20 Air Lunges or 50 Mountain Climbers
  4. 20 Squat Jumps or 20 Diamond Merkins
  5. Bear Crawl or Nur to Next sign
  6. 50 Squats or 100 LBCs
  7. 50 Flutters or 20 Flying Squirrels
  8. Crawl Bear or Broad Jump
  9. 20 Tuck Jumps or 50 Overhead Claps
  10. Run down the hill and back or run to the fire station
  11. 30 Big Boys or 60 Calf Raises
  12. 20 Burpees or 40 Burpees

When the teams got to the top of the hill, Geronimo instructed us to go down the hill and repeat the process, but do the exercise that you did not choose the first time.

Great work this morning..mind, body, and holiday trivia 🙂

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Just keep climbing…

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Sometimes it’s hard to find a Q in the winter months at Pantheon. Doubly so the day before Thanksgiving. So what do you do? You have fun!

The Gloom

YHC rolled up to an empty parking lot with a few minutes to go.  The temperature at Pantheon tends to be much colder than anywhere else, but this morning felt somehow warmer.

Divac pulled in as I was taking in the gloom, and Flounder soon after. Divac and YHC have been trading off terrible ideas every couple of months at Pantheon, and I didn’t want to disappoint.

The disclaimer was quickly disclaimed.

Warm up

There wasn’t one

The Thang

Everyone had an easy trot over to the small field just past Trailhead Park. You know the one. It’s across the street from the police station and at the start of the path with those terrible, awful, no good hills running through Tega Cay.

The plan is simple. Do a thing at the bottom of the hill, then go up to the top and do it again.
Rounds 1-5:  10x Big Boys
Rounds 6-10: 10x Merkins
Rounds 11-13: 10x thrusters (shoulders and feet on ground, hold for 2-3s)
Rounds 14-15: Alternating Superman (prone with arms straight past head, Raise and hole L arm and R leg, 2-3s hold, alternate for a two count)

I’ve done this routine a few times in the past, this is the first time it was self-inflicted. And, just like all those other times, nobody liked it at the time. But I know in my heart that everyone will be thankful.

After round 15 it was a slow trot back to…

CoT

Some good chatter at CoT. Announced some announcements. Lots of stuff coming up, even though it feels like things are ruined, they don’t have to be ruined.

Flounder asked to life up two of his friends, Denny who lost his wife over the summer, and another friend whose name escapes me who is going though a similarly difficult time.

Divac asked to lift up his great-aunt, who broke a hip at 90years old. And he’s got in-laws incoming.

NMM

Some day, I’m going to be thankful that the “pandemic” is a thing we talk about in the past tense. This year our family will have its second nuclear family thanksgiving, and it looks like we’re going to have a purely nuclear Christmas as well. While it’s a bit sad, it certainly removes a lot of stress on me.

But that’s not the case for everyone…

My prayer this morning is that those of us who call ourselves Christians would be better at not filtering the light we’re supposed to be reflecting in its pure form.  Help me not be the reason someone thinks God doesn’t love them.

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