Tag: Double D

Inaugural swimming (or running) with the fishes

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8 dipped their toes in the unknown waters mostly unsure and anxious of where this ride was going to take them so hats off for the trust and willingness to try something “new”.  As the PAX did some stretching while we waited for 0515 (good work on the stretching!), some mumblechatter started to arise, but was quickly snuffed out.

Headlamps and reflective gear were encouraged and these HIMs were prepared…as you’d expect when you read the royalty who’s who that was in attendance. While there was a brief disclaimer, we wasted no time and took off into uncharted waters aside from the weinke YHC had scribbled together previously and had it locked away in my head (no time to carry around paper and read in the dark).

From the veterans parking lot / COT, we mosey’d up to the park where there are stairs and stopped at the first set of benches for a “warm up” which consisted of 20 dips and 20 derkins; rinse and repeat (FYI, stretching and any real warm up can be done prior to 0515….#JustSayin).  Once complete with the 2 rounds, we took off for the “Sweet Baby Jesus” church for some partner work.

Upon arrival at the church, we partnered up where partner 1 ran around the church, then up and down the 3 sections of the stairs while partner 2 did flutters.  Once partner 1 completed their set, there were plank hand slaps for a count of 10 (and in some cases double counts, again, #JustSayin and probably unclear instructions from YHC #MyBad).  Once hand slaps were done, partner 1 and 2 swapped and ran and fluttered.  We did this for 3 complete rounds.  And there may have been an Omaha in there for a quick Elvis trip….no names will be disclosed but luckily the nearest bathrooms were on the path of our next stop.

Off to Harris Street park we went, which was very well lit on the way down and a good amount of side street.  We met at the basketball court for 2 quick rounds of 25 merkins and 50 LBCs.  After the 2 rounds, we headed towards the path to get to WEP.  This path was not well lit, actually about as pitch black as it gets, so the head lamps were a must have.  This path went on and on…and on until we finally took the hard left towards the WEP parking lot.  As we got to the first drill bit, we planked and fluttered while we waited for the six.  Six arrived and we started clockwise around track to the first drillbit for 5 burpees.  Second drillbit, 5 burpees….third drillbit, 5 burpees.

Left the park and headed towards the Founders bank where we did the clockwise loop down Clebourne Street towards Main Street and down the Main Street hill where we stopped just over the railroad tracks.  With 5 minutes remaining, we had time to run up the hill and do 20 LBCs and 20 merkins.  Then back down the hill to COT.

Numbered off, name-o-rama, announcements and prayers and praises were had.  Dark Helmet on Q for next week, and please remember to bring headlamps and/or reflective gear for future reference.

Shady

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Sweating it out at Golden Corral

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15 #HIM met on this muggy morning at the Golden Corral for a good old fashioned beatdown.  Lutefisk had to substiQ for me last Friday and by coincidence he didn’t have a Q lined up today so lucky me and lucky PAX I stepped up to bring the pain at one of my favorite A/O’s.

Started with the disclaimer and we were off.

 

Warm Up

  • Mosey to the back of Harris Teeter
    • I intentionally asked the PAX to circle up pretty close to the dumpsters.  If you are on #SLACK and you read the fabulous piece Crab Cakes wrote last week then you would know why
  • SSH X 20
  • Imperial Walker X 15
  • Merkins X 15
  • Mountain Climbers X 10
  • Recover and mosey to the tire shop

Activity 1

  • 30 Durkins
    • Lap around the tire shop
  • 30 Dips
    • Lap around the tire shop
  • 20 Box Jumps
    • Lap around the tire shop
  • Elbow plank and wait for the 6
  • Mosey from the tire shop to the parking lot in front of Baker’s Buzzin

Activity 2 (11’s)

  • I instructed the PAX to partner up and size did matter
  • This activity was 11’s and consisted of burpees and merkins (hopefully all of you know what 11’s are and if not it pretty much means the exercises have to sum to 11.  Example 10 burpees and 1 merkin, 9 burpees and 2 merkins, 8 burpees and 3 merkins etc….)
  • There are a total of 10 rounds.  The method of transportation was different for each round.
  • Round 1 was 10 burpees at the beginning then wheelbarrow to the end of the parking lot (it’s a long way away) and then complete the 1 merkin.  The partner that was holding partner #2’s legs had to carry that partner back to the start.
  • Round 2 9 burpees then the second partner had to wheel barrow to the end.
  • We did the wheel barrows and partner carries for rounds 1-4
  • Rounds 5 – 7 were bear crawls and run back
  • Rounds 8 – 10 were crab walks and run back

Surprisingly enough I looked at my watch and it was 5:59.  Time to mosey back to COT.  As you can imagine there was a ton of moaning and groaning, that translates to #WINNING.  The PAX got their money’s worth

At COT we had an #FNG Sam and his handle is Mach3.  Went through the announcements, prayers and praises and Funhouse took us out with a prayer.  Couldn’t have asked for a better start to the day!

 

Mile High Out

 

 

 

 

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Sweati or Not, #CSAUP is Saturday

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0515 on a crisp…wait! This is not the Yeti preview!

0515 on a gloom-filled morning, moisture in the air, 22 Pax rolled in to get a little preview of #TheSweati. A lot of familiar faces. Nantan, Lakeridge Clowncars, Dirty, WWL, Senator, Double D…even the Weginator was there. There were more. I’ll tag them in the BB. Several came to get a little peek of the Sweati. I gave some “details”. Some true. Some false. All will be revealed this Saturday. Get your head right. Hydrate! Be Safe! Don’t Die! We did some exercises that may or may not happen this Saturday. They probably will…over a 3 hour period, not 45 minutes. So here we go:

THANG
Mosey around the parking lot and circle up for an abbreviated COP
-SSH
-10 Burpees OYO
-Imperial Walkers
-10 Bombjacks
-Mountain Climbers

Head to the curb for a short circuit (Part 1)
-25 Dips / Run across parking lot and back
-50 Merkins / Run across parking lot and back
-75 Squats / Run across parking lot and back

Mosey to the freshly repaved and striped Hive Parking Lot (Part 2)
-Burpee Broad Jump the entire length of the parking lot*
-Run Back
-Lunge Walk the entire length of the parking lot
-Run Back
*This is starting to become a thing. It should be stopped!

Mosey Back to Laces In parking lot for Reverse Pyramid (Part 3)
(Run across the parking lot and back between sets)
-40 LBCs
-30 Mtn Climbers
-20 Peter Parkers
-10 Burpees
-20 Parker Peters
-30 4-Ct Flutter Kicks
-40 Side Straddle Hops**
**Tclaps to Maximus for leading the pax in some Mary while waiting for the 6

In the interest of time, we stayed put and completed the next series of exercises in the LI parking lot versus the Hive (about 1/2 the distance planned) #yourwelcome
Bear Time (Part 4)
-Bear Crawl Across the parking lot
-NUR back
-Crawl Bear across the parking lot
-RUN back

I blew off Part 5, which would have been a repeat of Part 1, for some Mary. Thanks to the PAX that lead the last few sets of core.

0600 Arrived and YHC was #smoked

Appreciate all the PAX that came out to one of my quarterly Qs. I hope you gained some insight on what is to come this Saturday morning at the #Sweati

No NMM means no more details for the PAX. See you Sat.

Announcements
-Sweati this Saturday at the Armory (Forest Hill Church): 0530 Ruckers/0600 Runners, Q-Source to follow at Forest Hill (Charis Room)
-Stuff the Bus at Tega Cay Walmart (Look for details from Wegmans)
-A couple of 2ndF options at Carolina Beer Temple and Amor Artis
-Read your Newsletter

Prayers & Praises
-Prayers for Rock Thrill’s Father-in-Law who is having several medical issues
-Prayers for a friend of the Pax who’s marriage is struggling
-Prayers for Nasa’s wife who is struggling with some severe headaches
-Prayers for Repeat’s mom who is fighting cancer
-Prayers for discipline in the 3 F’s and to continually make sure our Concentrica is in order (something I struggle with)

Gentlemen, it’s been a lot of fun and an honor to serve you. Hope to see you at the Sweati!

Aye!
Zima

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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Blockparty- Just work

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Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

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Shot Put At The Ranch

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I’m a little late posting this but trying to stay off Funhouse’s naughty list. Go time arrived, disclaimer was given, and 7 of the finest PAX moseyed off behind the elementary school. Circled up for some quick warm-ups: Imperial Walkers, Windmills, Peter Parkers, Parker Peters. Partner up for a Lazy Dora:

  • P1 10 Merkins, P2 Plank Hold, flap jack until group completes 100 merkins
  • P1 20 LBCs, P2 6″ leg hold, flap jack until group completes 200 LBCs
  • P1 25 SSHs, P2 People’s Chair, flap jack until group completes 300 SSHs

Mosey to middle school parking lots. Keep same partner for jump overs. P1 holds plank while P2 jumps over and does a burpee for a total of 8 jump-over burpees, then flap jack. Run to opposite side of parking lot and repeat 6:6, 4:4, 2:2.

Bear crawl over to shot put location. I laid out 5 cones at ascending distances. The area between each cone was assigned as exercise: burpees, bombjacks, handslap merkins, partner situps and seal jacks. Each area also had a number of reps 10, 8 -> 2. The idea was for one PAX to put to determine exercise and then another PAX to put to determine number. Various forms and techniques were attempted for a mix of burpees, handslap merkins, and a lot of bombjacks. Some of the ruckers even came through and attempted to shot put.

After several rounds of that time was running short. Moseyed back to elementary lot and circled up. First round all PAX were doing lunges until it was your time to do 2 burpees. We went around the circle twice with this. Next round all PAX were holding plank until it was your time to do 2 worst-merkins (wide, regular, diamond=1). Time’s up, moseyed back to COT and met up with all the ruckers.

I tried to come up with something different with the shot put piece but ultimately it led to too much standing around in between turns. I’ll have to think about how to modify it to keep things moving. But thanks to all the PAX for trying something different and to Jiffy for the opportunity!

-Mainframe

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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EMOM to close out AKA at Golden Coral

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We had 19 at Golden Coral to close out AKA. I was honored that Lutefisk gave me the opportunity to close out AKA and I did not want to disappoint. So here it is:

We started with a 1 mile journey around Golden Coral stopping every 1/4 mile for 15 merkins. (Crowd pleaser).

We finished up at the fire station for a quick warm-up before we got to the thang. I dont remember completely but it was quick. I think it included some windmills and weed pullers.

Then we got to the THANG:

I planned a little EMOM (Every Minute On the Minute). Each Pax had 1 minute to complete 20 burpees, then 1 minute to complete 20 crunchy frogs then 1 to get down the hill and back before we started over. We did this rotation until 15 minutes were up. The goal was to finish as many of the reps as you could or push yourself to whatever number was achievable in the 1 minute.

With enough time remaining, we started another EMOM, switching the burpees and crunchy frogs for jump squats and CDDs.

With only 2 minutes to spare we ran back to COT.

Thanks to Lutefisk for the opportunity to lead and to all the Pax for putting up with my craziness.

Until next time, back to the hunt…

 

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Tri-Q at The Fort

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It was an honor to travel across the River on this cool Spring gloom with Italian Job and Canseco to join up with 9 of our Fort and Rock Region brothers on the day before Easter. Thank you Bonsai and the rest of our brothers for the opportunity to lead this morning.

As Italian Job, Canseco and YHC discussed this workout the previous week, we decided that it would definitely be split into three equal time periods with each of us focusing on different body groups. Italian Job began with the F3 Disclaimer and welcome to all:

WARMUP

 There was no Warm-Up

THE THANG

Italian Job moved right into working the upper body. This is what was done:

10 Burpees (OYO); 5 Plank Destroyers (Plank, Makhtar D’Diaye, Merkin, Alternating Shoulder Tap, Plank Jack); 20 MNCs (IC); 10 Merkins (IC); 20 Little Baby Arm Circles (IC); 10 Wide Arm Merkins (IC); 20 Overhead Claps (IC); 60 Seconds Arm Circles in Plank; Mosey to Springs or Playground; 20 Irkins; 20 Dips; 20 Derkins; Mosey; 10 Wide-Diamond-Wide (OYO); Mosey; Merkin Ring of Fire (10 rounds).

After he finished, the Q Stick was handed off to YHC for the lower body portion performing each of the following exercises for 50-seconds and resting for 10:

Squat + Calf Raises; Squat Jacks; Mosey; Alternating Hamstring Reaches; Broad Jump w/Back Pedal; Mosey; Left Lateral Lung; Right Lateral Lung; Squat Tap-Outs; Mosey; Left Leg Lunge; Right Leg Lunge; Mosey; Step Ups; Squat & Squat Jumps.

Then YHC passed off the lead to Canseco for some Core & Cardio and an awesome work below in the NMM. This is what he led us in:

YHC planned to use the steep portion of the running path for sets of core exercises with a jailbreak between.  We did 2 to 3 exercises for each set and started at the bottom of the hill.

We did the following with a jailbreak between sets.

All In Cadence:
30 Imperial Walkers; 50 Flutters; Jailbreak

20 Mtn Climbers; 20 Freddy Mercurys; Jailbreak

20 American Hammers; 30 Pretzel Crunches (15 each Side); 10 Makhtar N’Diayes; Jailbreak back to top

20 LBC’s ; 10 Delayed LBC’s; Plank w/6 Inches and Up x2

Mosey to COT where IJ led us in another 10-Burpees for fun

Great work was put in by all PaX in attendance. Thank you again for allowing us to lead.

NMM

Canseco shared his heart this morning. Below is what he discussed:

The sun came through the clouds and shined directly on us during Reborn’s leg workout.  We were at the top of the Walter Elisha Park looking out and for a few moments everyone was quiet.  I had something to share with the PAX and in that moment this capped it off.

I have been reading through the gospels the last couple weeks and wanted to share something that has been stirring in me.  So, as we know its Saturday before Easter and Jesus has been crucified and placed in a tomb.  On this day thousands of years ago there were all kinds of emotions for those who were near to Jesus.

Those near to him who followed and loved him were doubtful, confused, and didn’t know what would happen next.  The Pharisees and scribes still saw Jesus as a threat to their own Kingdom and world and placed guards at the tomb.  I find this interesting as he is dead yet they didn’t believe?

I shared Matthew chapter 21 with the PAX when Jesus curses the fig tree that didn’t have any fruit.  Jesus disciples said how can it wither instantly? Jesus answered, “Truly, I say to you, if you have faith and do not doubt, you will not only do what has been done to the fig tree, but even if you say to this mountain, Be taken up and thrown into the sea, it will happen.” 22 And whatever you ask in prayer, you will receive, if you have faith.”  Jesus was preparing them to believe and have faith during the darkest and most doubtful times to come.

We know what happened next.  We have record and an account of the resurrection.  But we still have to figure out what we are going to do with Jesus?

Is Jesus threatening your Kingdom, life, and world.  Are you keeping him at distance and putting HIM away somewhere so as to hide?

Or, are you believing on His life, death, and resurrection as sufficient for your sins and eternity with HIM.  You can’t hide from the light!!!

My prayer for the PAX was that just as the sun rose before our eyes this morning that the Son of Man would rise in each of our hearts this day, tomorrow, and forever.

ANNOUNCEMENTS

April 3rd F Theme-Be Still.

Summer Lawn Service at the Care Center-Sign up now.

Manion WOD-April 27-See Cobra Kai.

Date Night-April 27-Contact Wegmans.

PRAYERS/PRAISES

Prayers and praises were mentioned and Italian Job

lifted them up.

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Spring break, spring break!

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What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!

The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.

Annoucnments:

AKAY2 led by Funhouse continues

 

 

 

 

 

 

Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk

Prayer Requests:

Safe travel for all PAX going bi-coastal for Spring Break

Hootie’s Mother In Law for biopsy results that will be received today

Will – Friend of Cyclop’s M who is going into rehab

NMM

For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.

See you in the gloom,

Boeheim

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