DORA Got Lost at Quagmire

While driving the clown car with 5 deep there is no better site then coming around the corner and seeing Jedi posting up the #Quagmire Shovel Flag. 13 PAX arrived to hit it hard with the worst merican ever dora.

Disclaimer was given and moseyed off to the Home Depot parking lot for a little warm up. Once warm up was complete off to the Target parking lot to get that blood flowing and a little more stretching. Then comes the pain.

With the help of Jedi (trying to utilize the whole area/not get lost) we made our way to the fountain. Partner up. Dora time. Start out with 100 worst mericans ever (wide push up, normal push up, diamond push up=1), 200 clapping crunches (thanks six pack abs in 30 days), 300 irkins, and 400 LBC’s. One partner would run around the fountain while the other pushed pavers or worked those abs. Then once around the fountain trade spots. We were all able to get the 1st 3 exercises done before having to mosey back to COT. Once back at COT with a little time to spare we crunched out 100 LBC’s together. We were able to get in 2.25 miles and about 600 different variations of pushups.

These guys took the pain and kept on going. Proud to be part of this Pax and this community. Thanks Jedi for making me a better man. Until next time.

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Escalators and Sprints – What a joy!

Poop Deck

We had 14 HIM at the Poop Deck this morning on a chilly, but beautiful morning. We started with a mosey around the parking lot (little did they know this would be included in the workout).

Warm Up
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 25 IC
Sun Gods – 10 IC then Reverse IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Diamond Merkin – 10 IC
Parker Peter – 15 IC
Parker Peter – 15 IC
Stretches

Escalator

Round 1: 10 Burpees  / Lap around the entire parking lot = 1.5 of a mile
Round 2: 10 Burpees / 20 Merkins / lap around the entire parking lot
Round 3: 10 Burpees / 20 Merkins / 30 Squat Jumps / lap around the entire parking lot
Round 4: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / lap around the entire parking lot
Round 5: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / 50 Carolina Dry Docks / lap around the entire parking lot.

Sprints
After the escalator we had about 10 minutes remaining. To keep the heartbeat going I decided on Sprints.

One PAX would call out an exercise where we would perform that exercise until the person says ‘Go.” Each pax would then sprint to the light pole and sprint back where another person would call out a second exercise and so forth. We did this six times.

Circle of Trust
Some of our pax are participating in the Savage Race and Cannoli Run May 18.

F3 Dads Event in Lake Wylie at Oak Ridge Middle on Saturday, May 25 beginning at 6:30 p.m.

Prayers for those that are sick and/or injured.

Prayers for Duck Dynasty who is traveling today.

I enjoyed the opportunity to lead. I hope you all were able to burn a lot of calories this morning!

Aye,
Sean Corcoran (RADAR)

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30 of Everything

18 at the Abyss for some 30th birthday themed fun.

COP

30 Moroccan Night Clubs
30 Peter Parker’s
30 Imperial Walkers

The Thang

Counted off to form groups of 3, each got a CB

Each pax:
Pull ups x 30
Push Press x 30
Plank for 6

Circled up for 30 body builder burpees in cadence (crowd pleaser) followed by a couple 10 counts

Swings x 30
Step ups x 30
BBS for 6

Squats x 30
Wide armed Merkins x 30
Diamond Merkins x 30
Farmers Walk to end of track and back
Crab Cakes/flutters/lbcs for 6

No time for Jack Webs… oh well.

COT
Read your newsletter.

Welcomed FNG Mudslide (works in corrosion prevention)

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Crosswalk fun at Quagmire

6 PAX arrived at Quagmire to work off all the post Mother’s Day calories. Disclaimer was given and off we moseyed. Circle up in lot across from sub shop for warm-up. Normal stuff: SSHs, Hillbilly Walkers, Slow Squats, Merkins, Peter Parkers, Parker Peters, MCs, MNCs, Imperial Walkers. Now that everyone was loose we moseyed to Kohls.

Starting at first cross-walk we did 2 Bomb-Jacks, 2 Seal-Jacks, and 2 Plank-Jacks. Jog to next cross-walk and increase count by 2. So 4-4-4, 6-6-6, etc. all the way around that strip of stores. There are several cross-walks in front and behind that section, PAX made it up to 18-18-18.

Back in front of Kohls we lined up for some fun I borrowed from our ruck event.

  • Burpee broad jump length of store, run around store back to start.
  • Lunge walk length of store, run around store back to start.
  • Burpee broad jump length of store (Cha-ching was so far ahead of everyone we modified to 2 broad jumps per burpee), run around store back to start.
  • Lunge walk about 2/3 of store before we needed to head back to COT.

Mosey back to COT with a quick stop about halfway for 25 LBCs. I didn’t track how far we ran but I’d estimate 2.5 miles. Lot of space to use at Rivergate. Great work by all the PAX this morning! And thanks to Jedi for the opportunity.

-Mainframe

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That was a lot of sit-ups

My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!

 

 

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Just a Mere Tune-Up

How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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License to Ill at Quagmire

I love the opportunity to Q at Quagmire. Starting off the week, you need to make sure you wake everyone up with a good shake of the weinke. I wanted this one to be different, and boy was it. It looked REALLY good on paper…..

Met up at COT. No FNGs. Disclaimer was made and off we went.

Short short mosey around the parking lot in front of Best Buy/Marshalls to get the heart rate up and muscles warmed up. Then it was right into the main event.

I am an 80s kid. I graduated high school in 1988. I feel to this day that the 80s had the BEST music ever. I was a music junkie – I loved metal, rap, country, R&P, hip-hop, and so on, and went to several concerts of those musical genres. Probably why I am tone deaf. In 1986 a cutting edge cassette came out that I loved, and still do. I thought I would incorporate it into the workout.

License to Ill (by the Beastie Boys)

Form a circle with the PAX about 20-25yds diameter. Then we got right into it. The idea was a tabata style workout. You pick an exercise and do it AMRAP for the prescribed time. In this case, we would be doing an exercise AMRAP for the duration of the song played. No rest between exercises other than the transition between two songs (a few seconds). PAX would get rewarded with breaks if they answered trivia correctly. So here it is

Number / Song Title / Duration / Exercise (Note if Applicable):

  1. Ryhmin & Stealin / 4:08 / Warmup = WM / SSH / Arm Circles
  2. The New Style / 4:36 / Merkins
  3. She’s Crafty / 3:35 / Lunges w Jump Lunges
  4. Posse In Effect / 2:27 / Hello Dolly w Reverse Crunch / BBS (1)
  5. Slow Ride / 2:56 / Bear Crawl circle w CDD every 5 strides
  6. Girls / 3:14 / LSS w Bomb Jack or Jump Squat
  7. Fight For Your Right / 3:28 / Peter Parker to Parker Peter
  8. No Sleep Till Brooklyn / 4:07 / Bent Knee Alt Leg Lower (2)
  9. Paul Revere / 3:41 / Bear Crawl circle w CDD every 5 strides >> PAX earned 1 min rest here
  10. Hold It Now, Hit It / 3:26 / IW-HW combo
  11. Brass Monkey / 2:37 / Monkey Humpers (expect anything else w this song??)
  12. Slow and Low / 3:38 / Elbow Plank w Knee Touches to Ground
  13. Time to Get Ill / 3:37 / Merkins

NOTES:
(1) Reverse crunch / BBS = Start big boy situp position but instead of lifting upper body and lower back up and off the ground, you bring feet off the ground, knees almost to chest (goal is knees 90deg bend at least), then return feet to ground for 1 rep
(2) Bent knee alt leg lower = Start on 6, both legs off the ground, knees at 90deg bend with lower leg/calf parallel to ground, then extend one leg outwards to where it is min 6″ off the ground while holding the other leg up at start position. Return extended leg back to start, then repeat with other leg. That is one rep. Harder version is starting w both legs 6″ off the ground.

I brought an OLD boom box and the original CD I bought back in the day and we cranked it out (not too loud). It was a real burner, and it was definitely different. Brought back some fond memories listening to that CD…..complete with a few skips here and there for old times sake.

There was no time for talking. Just doing the work while jamming to some old school hip.-hop/rap. All the PAX did great cranking out the reps, with very little rest, and although there was not much mublechatter it was still a good time. Next time I’ll incorporate some hair band metal/hard rock.

Back to the COT for Announcements, P&P….a little late.

Thanks for the opportunity to lead.

-NASA

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Birthday Build A Burpee

At 1910 (7:10pm) on 26 April 1982 YHC entered the world.  Its been 37 years since then, I’ve learned a lot, most of it the hard way. I hoped to share a little of the knowledge I’ve accumulated from my short time here on earth. Punch List arrived and sang me the most beautiful version of Happy Birthday I’ve heard in a while. Dude can sing.

The clock struck 0515 and off we went for a quick(ish) mosey through the gates and onto the field. The Q-drenalin was flowing and there was talk of the abnormally quick pace I was setting.  We circled up near the far endzone for our warm-up.  10 slow windmills and 10 Ranger merkins (thumbs on nipples) that was it, warm-up complete. Things were about to get crazy and everyone would be plenty warm soon enough. I told the PAX to line up on the Goal line for the Birthday beat down I had planned.  I like to make things hard whenever I am given the opportunity to lead. To be honest, my goal each time is to make myself throw up. I’ve yet to do it, but, we all have dreams.

MEAT AND ‘TADERS

Starting at the Goal line, perform 1 Burpee, Bear Crawl 10yrd, 2 Squats, B.C. 10yrd, 3 Burps (from the front leaning rest, bring feet in towards hands then shoot them back out), B.C. 10yrd, 4 Merkins, B.C. 10yrd, 5 Star Jumps, B.C. 10yrd, 6 Burpees, B.C. 10yrd, 7 squats, bc 10yrd, 8 Burps, bc 10yrd, 9 Merkins, bc 10yrd, 10 Star Jumps, bc 10yrd to goal line.

I quickly realised this workout might be the one that makes me get sick, Excellent.  While the PAX caught their breath in the end zone, I shared a little bit about where I was 10yrs ago.  I had just gotten out of the Army. Fresh off of my second deployment, 15 months. My first deployment was 12 months. 27 months of my life spent in a country where 1/2 the people wanted to murder me and it felt like a 1/4 of them tried.  There were many days in Iraq that I felt like i wouldn’t make it through the day. There were 100’s of times where i was convinced “this is it, this is where we die, on a roof, in Iraq, surrounded by terrorists.” When I left the Army, my thoughts went from, “I might not make it through today,” to “I dont want to make it through today.” I spent way too much time drinking and trying to forget. I was lost and wasnt sure i would make it back.

At the goal line, 11 Burpees, Lunge Walk 10yrd b/c that was what Strait Up was doing. We lunged in between each exercise, 12 Squats, 13 Burps, 14 Merkins, 15 Star Jumps, 16 Burpees, 17 Squats, 18 Burps, 19 Merkins, 20 Star Jumps, End Zone.

This second round woke the PAX up, the complaining finally got started. I told Shield a few weeks ago, before his VQ, that the sooner the PAX start complaining, the better he is doing. I checked my clock, we were a little ahead of schedule.  Time to share a little bit more about my journey. When you first enter Basic Training, you are introduced to the concept of a Battle Buddy. A soldier and his battle buddy go everyehwere together. You are not allowed to do anything without your battle buddy in Basic. Need to ask the Drill Seargent a question, you had better grab your battle buddy to do so. They wont talk to you alone. My guess is bc of abuse allegations. After Basic Training, the battle buddy concept continues on. When you deploy to a war zone, your battle buddy is even more important.  I was an infantry line medic, I really enjoyed my job.  I got to fly in helicopters, shoot guns at people, kick in doors, arrest terrorists, and so much more. Part of being a line medic is earning the trust of your infantry guys. Sometimes the 30 of us might be miles away from any kind of ground support. If something happened and someone was to get hurt, I was the only person there with any chance of keeping them alive until a medivac helicopter could come get them. They trusted me with thier lives, and I trusted them to keep me safe when I turned my back, put my gun down, and started working on our friends.  I told the PAX that I had battle buddies that if I called them and said, hey I’m bringing a body to you, they wouldn’t ask questions, they would just start digging a hole. I clarified, that I WAS NOT asking any of the PAX to dig me a body hole.

21 Burpees on the goal line, Power Skip between exercises, 22 Squats, 23 Burps, 24 Merkins, 25 Star Jumps, 26 Burpees, 27 Squats, 28 Burps, 29 Merkins, 30 Star Jumps, power skip into the endzone for a little break and more sharing.

This round of exercises really got them complaining, I was told that I would probably spend my next birthday alone if this was my idea of a good party. I didn’t know I didn’t have friends until I found F3. I had my wife and kids, but no guy friends. Being friendless become my normal. I did everything with my family or alone. I was a sad clown. After I started doing F3, I found my people, again. I had a group of guys who trusted me and cared about me. I found 2 guys who love and care for me in Wegmans and Punch List, my shield locks.  I’m no loger alone, I have a platoon again.

We were still ahead of schedule, time for the final round. I added the Bear Crawls back in to slow us down a bit. 31 Burpees, 32 Squats, 33 Burps, 34 Merkins, 35 Star Jumps, 36 Burpees, 37 Squats. That was it, that was my Birthday beat down, My Birthday Build a Burpee.

I shared a little more, about how I’ve been trying to live me life. I mentioned earlier that there were days in Iraq that I felt, for sure, were gonna be my last days on earth. I’ve started to try and live each day like it was my last. Love your wife like its the last day you get to do so.  Kiss her each day like its your last time getting to kiss her.  Love your kids, hold them, make sure they know you love everthing about them. Tell them how awesome you know they are.  Today could be your last. Dont let the last memory your family has of you, is you being a butthole.  I didnt think anyone would make it to 37. Straight Up and Punch List (who is using vegan cocain) made it to the end. Most of us came up short.  That was the idea, I didnt want anyone to finish, bc no matter how hard we try, we will never defeat time.

 

Thank You Harry Carry for this opportunity to lead. Thanks Birdcage for letting me take your Q. And thank you to everyone who showed up, knowind YHC was on Q and I was gonna try and kill us.

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Diplomacy at Quagmire

It was a long drive from BFE to Lake Wylie, but I’ve wanted to make it to this AO for a while… so I answered Jedi’s call. By the way, I received my request to Q back in January! That is some hardcore planning by this HIM. I’m lucky if I get a month in advance at The Coop.

Also, due to the friendly banter back and forth between Jedi and the Badger… I had to bring the pain today to satisfy these Lake Wylie boys. The last thing I wanted to be was a terrible Ambassador of the Honey Badger Nation.

Here’s what we did.

400m run

COP

Tempo Merkins – 11
Mountain Climbers – 13
SSH – 17
LSS – 19
Al Gore Night Clubs – 11
Yoga Flow

400m run

Wheelbarrow/Squerkins

Wheelbarrow 25 yards.
Out, swap w/partner, back.
Squerkins – 1 Derkin in wheelbarrow position alternating while partner holds and does 1 Squat – Ascending to 5 (so 15 in total).

At this point Jedi told me to tighten my core, which I realized made wheelbarrows much easier. #ProTip

400m run

Wheelbarrow 25 yards.
Out, swap w/partner, back.
Squerkins – to 6 this time (so 21 in total).

400m run

Squatzilla
Lunge 10 yards, do 10 squats, mosey back.
Add 10 yards each time until you get to 50 (so 10, 20, 30, 40, 50 – in total 150 squats and 150 yards of lunge walks)

400m run

Punch Webbs 1:4 – 10:40
Dive bomber Pushups + Burps/Ski Abs/Thrusts (whatever you want to call them!)
1-5
400m run
6-7
200m run
8-9
200m run
10

As we left and returned to our circle for the Webbs, the sweat puddles kept growing. It looked like an aftermath post from Jocko. We were all pleased. The run breaks were much needed, as my shoulders were pretty smoked. Cable Guy said his triceps were smoked. His form was better than mine!

Last Minute Mary
10xWWI Sit Ups

Side note – we also ran 2+ miles in the midst of all of that fun.

Announcements
GORUCK DSM Custom event this weekend! Pray for us!
Monday’s at Sabor there is a bible study. I missed the full details so follow up with Cornhole for more information.

COT
Pray for Duck Dynasty – had some shady business going on in his neighborhood and it was unsettling. Pray for the authorities to handle it the right way and DD to remain composed for both he and his family’s sake.
Pray for Jedi – big decisions to be made here and it could change what he currently calls his life.
Pray for me – I constantly lack patience with my daughters and I need to realize the impact this could be having on them and their understanding on love and leadership.

In all, it was a great morning to join up with my brothers that I don’t often see. Jedi, thank you for your leadership, your friendly banter on twitter, and for making us all want to accelerate. Finally, thanks for asking me to lead.

Punch List out.

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Prime Counting with Bora

Disclaimer made.

Mosey with dynamic warmup around the parking lot.

 Warm-o-Rama

All exercises were completed in sets of prime numbers. After each exercise bomb jacks were done in increasing fashion, also using prime numbers (2,3,5,7,11,13,17,19, 23…). There was no reason for doing this other than YHC wanted to see if anyone would figure out the pattern. I did this once before a while ago, so thought maybe someone would have it in the back of their brain. Props to Jedi who figured it out way quicker than I anticipated the PAX would.

MNC, windmills, mountain climbers, merkins, imperial walker, superman hold and other such things.

 

The Thang

Partner up for Board of Dora (Bora? Dor of Pain?). P1 does exercise on board while P2 nurs to the end of the basketball courts, does 1 bombjack then jogs back to the beginning. All counts were cumulative between the pairs. A few pairs finished in time and it was good to see the men going and picking up the six.  Board:

150 Burpees

300 Squats

150 Big Boys

300 Monkey Humpers

150 Merkins

300 Imperial Walkers

* Pick up the 6 when done

 

Copyright is the man for letting me lead the PAX at a great AO. Abyss is one of the few remaining workouts that men from both sides of the Lake regularly attend – a reminder of the old days.

Stay Classy,

Homebrew

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