Jell-O Arms

Normally Pantheon is a Site for running and I thought that I would change it up so I came up with this coupon workout to change up the scenery.

The Thang

I had a short mosey to the back of the school to the location of the work out. I showed them a cone location to identify the stopping point for the running portion of this partner workout. There where 4 stations for this Modified Dora. I had the PAX partner up and count off to space out the PAX so they wouldn’t be on top of each other. The count for this Dora was everything was a rep of 200

Station 1 was curls. I had paver coupons and partner 1 would rep out curls while partner 2 ran to the cone and back. The fun part was I didn’t mention to the PAX that there where 3 different size coupons so there was a lot of chatter going on.

Station 2 was shoulder taps. Partner 1 would take said paver and tap one side of the shoulder then lift overhead to other shoulder. Counting only one side as a rep. Partner 2 would of course be running.

Station 3 was at the swings. This was a upside down Merican. While holding the chains of the swings with back on the ground and feet somewhat extended you would pull up making your chest hit the seat of the swing and lowering back down. Partner 2 ran.

Station 4 was curls to overhead press. Self explanatory. Partner 2 ran.

As I had about 10 minutes left I had the PAX circle up with a low squat and hold and delivered a message. My message focused on something that I saw on Twitter about 12th man ministry. It was about positive reinforcement. It just hit something in me and challenged the PAX to go back home and for the rest of the week use this positive reinforcement at least once a day on someone close. Your M, your 2.0’s, or even just yourself. We are in a world today that we don’t do this enough and when you hear it, it just means something. It may take someone out of a funk or hole their in and just give them something they needed to hear. So if you’re reading this I challenge YOU to do the same. Be a leader and this is a great way to build leadership and gain someones respect.

After the message we did a nice long mosey around the school and fields back to COT. With all above being done we managed to get roughly 2-2.5 miles in and totally roast our arms. Good luck today fellow PAX on recovery and see you next time.

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3

Mile High Special at Quagmire

This was a Q I was looking forward to.  It marked my 1 year anniversary with F3 and it was at the A/O that I started at.  Not only was it my 1 year anniversary but some #HIM by the name of Jedi offered me to be the site Q.  This is an offer I could not turn down as this is one of the hardest A/O’s in the region and is in the middle of The Fort and Lake Wylie.

My F3 journey so far has been one of the best journey’s of my life.  I dropped a ton of weight (I am below 200 LBS for the first time in 20 years), I am in MUCH better shape than I was a year ago and I can kinda sorta hang with all the beasts in our region.  My life is far from perfect nor will it ever be but F3 has introduced me to a plethora of men that I am happy to call brothers and friends.

THE THANG

I pulled up into the parking lot with Lutefisk only to notice there were 20 men there ready to go! If you have Q’d a workout before you know all about the Qdrenaline and that kicked in right away for me.  After saying the disclaimer we were off.

Mosey from Chick Fil A to behind Home depot (0.4 – 0.5 miles).  Circle up.

  • 5 Burpees OYO
  • 10 Merkins in cadence
  • 5 Burpees OYO
  • 10 Merkins in Cadence

Mosey to the alley

  • 5 Burpees OYO
  • Balls to the wall 60 seconds

Mosey over to the parking lot by the stairs.  There I instructed the PAX to partner up.

The next set was inspired from a Cha Ching BB.  We were going to do 11’s but the one we usually do is both exercises have to add up to 11’s, in this case we did one rep of each exercise and climbed up to 11.

The exercises were Burpees & Merkins.  Method of transportation was bear crawls there and crab walk back. 

Round 1

  • Start with 1 Burpee
  • Bear Crawl to the end of the parking lot
  • 1 Merkin
  • Crab Walk back to starting point

Round 2

  • 2 Burpees
  • Bear Crawl to the end of the parking lot
  • 2 Merkins
  • Crab Walk back to starting point

You get the gist…. all the way up to 11.  Rounds 8, 9, 10 & 11 is where the partners came into play and the method of transportation changes from bear crawls and crab walks to wheelbarrows.  By about round 6 or 7 I never imagined 23 men could be that quiet in a workout.  The plan was working.  A few groups finished early so we did a few laps around the parking lot and then some squats.  With about 3 minutes left and all groups finishing the thang we moseyed back to COT.  

Router lead us of with a 40 or 50 count of American Hammers and I finished it off with a 20 count of Flutters all in cadence.

We named our FNG – Mighty Mouse.

Jedi handed off the shovel flag and I thanked him for the opportunity and his leadership at Quagmire for the last 14 months.

Went through announcements, prayers, praises and I asked Jedi to take us out with a prayer.

Needless to say, everyone got their money’s worth and went home better men.

 

 

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4

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

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

Smiles for Miles

Going to start off saying I REALLY hate running, but when you get together with a good group of guys you just don’t think about what your doing you just do. That is what happened today. I took a Sub-Q at the Swamp and knew that this was a great place to get some running done. I’ve posted here many times within my 5 months of joining F3, and this place has always given me the ability to excel in running. So I figured that is what I’m going to base my Q off of. RUNNING.

So here is the workout.

LOTS of running. To be precise 3.14, but whose counting.

We mosey to Home Depot for a quick warm up.

Some windmills, Moroccan night clubs,  and some Imperial Walkers.

After the quick warm up we did a lot of running. We hit Pain Stations at Kohl’s, Ulta Beauty, Old Navy, and at Mattress Store. At these locations we did various exercises focused on abs and chest only. These were OYO stations. Counts varied from 5-30 depending on workout. Always hitting both body parts at each station. Sometimes twice. That was just the first lap. That’s right we completed 2 laps around the Swamp.

Hitting the second lap we did Pain Stations at Kohl’s, and Ulta Beauty with again doing ab and chest work outs. After Ulta Beauty, running low on time we made our round back to COT running up 160 to the CVS entrance and back to Best Buy.

These guys did awesome. Without having the accountability and push of each other this could have sucked more so than it did. When I started I couldn’t even run 1 mile without walking some. With the push of all these guys at all AO’s I can do a lot more than I ever thought I could. This Q is an example of that. Again as I stated above I HATE running, but with these guys it’s not running it’s just something I really don’t have words for other than family time.

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0

Fields of Gory at The Ranch – And The Importance of Sharing Your Burdens

Jiffy gave me a holler this weekend to Q here. I was in the lower spectrum of the Flux lately and Q-ing a mostly black diamond AO was just what I needed to get out of it. Thank you Jiffy for the opportunity!!

As I rolled in a little after 5, I saw Straight Up getting in a prerun. That’s always nice to see and also be a part of. Get after it my man!!

Quite a few PAX showed up. I was surprised since I was “competing” with the launch of Shady’s new Minnow Pond HIgh-Intensity-Run AO. Regardless of numbers, the fact that PAX show up to get better is always good to see. Word the night before was that there would be an FNG. Sure enough, the FNG held their word and posted. Awesome!! We briefly explained what F3 is, then went through the 5 core principles of F3 and also a full disclaimer. Then off we went.

Yogging pace mosey around the front parking lot of the school for a quick warm up to get the muscles warm and blood flowing. Some great conversations along the way. Then back near where we started for the COP:

20 or so of the following:
* Sidestraddle hops (SSH)
* Windmills (WM)
* Imperial Walker (IW)
* Hillbilly walker (HW)
* Moroccan night clubs (MNC)

Then off to the field out front for the main event. Once we were staged I shared some intro words of my message (see below), then we got into it.

Fields of Gory:

Two LED candles placed at either end of the field for marking and romantic ambiance, roughly 100yds apart. No roses or chocolates though, sorry. PAX lined up along one end. Start at one end with an exercise, do a transition to the other side, do another exercise, another transition back, etc. A total of 4 rounds were done, so we transitioned 400 yds total. Here’s what we did:

Round / Exercise / Transition:

  1. 75 merkins then Lt Dan (100 yds) to next
  2. 100 hillbilly squat* then bear crawl (100 yds) to next (which was where we started)
  3. 125 flutters (2 ct) then broad jump (100 yds) to next
  4. 150 elbow plank peter parkers (SC) then sprint to start/finish area
  • Hillbilly Squat = Do a sumo squat, then after you come up you lift one knee up and side crunch the same side elbow down to where they both almost or lightly touch. Then place foot back down and straighten up from the side crunch. That’s one rep. Repeat, alternating L-R sides as you go.

There was a lot of good mublechatter the whole time, and the FNG had plenty of help understanding the terms as well as plenty of encouragement and motivation to complete the work at hand. You know, because that’s how we F3 HIMs roll!! That’s the way to get FNGs to come back.  Everyone did GREAT!!

We still had some time, so we circled up on the field for a people’s choice Ablab / Mary

  • Jiffy – Russian twists
  • Mr T – Boxcutter
  • Mainframe – ?? Something that made Mr T really rip a few good, loud, long ones that made us all laugh good. That’s all I can remember from his turn. He and Cable Guy need to get together.
  • Harry Carry – Freddy mercury

After that we were done and toasted. On to COT.

FNG Naming / Announcements / P&P

  •  FNG was EH’d by Straight Up. They work together and have done some OCR events together. Got ‘Scooter’ because he loves to bike ride and motorcycle ride.
  • Read your newsletter – Journey group starting up, Q Source convergence, Invergence in September, Ragnar, etc
  • Prayers for Jiffy’s mom who was very recently diagnosed with lymphoma.
  • Prayers for my M. See below.

It was a great morning! The FNG really hung in there well. Great mumblechatter. A lot of hard work put in. It was a much needed blast!

NMM – Sharing Your Burdens

The past year or so I have not really been talking much at my Qs. Just setting the work expectations and getting things done. If I did talk it was brief, not much expansion, much of a message for others to marinate on and get better from, or input from the PAX at all. Even at my Q at The Fire Ant two days prior to this I was pretty quiet. Today was different. I felt I had to. Not expectation from site Q or anything, rather I needed to do it. I needed to share for myself and others.

I briefly mentioned some of what’s below to the PAX during the workout to frame my message, but I am going to expand upon this here. Get something to drink and get comfortable if you want to read on. I ask that you please do.

To be 100% honest, since the completion of the Custom DSM event and Star Course 26 after, I have nearly completely lost all motivation to post. The DSM was May, star course was June. In the past month or so I may have posted a handful of times. I’ve been just burned out in every way. In the few months prior to the DSM I completed a GRT, then 1/2 marathon, full marathon, P200, a GRT-L combo, Pathfinder Advanced training, a Mile-High mountain ruck (thanks Dirty Harry), and have also completed every GORUCK monthly themed challenge. I was posting a minimum 5 days a week as well, with pre-runs or pre-rucks 2-3 times a week mixed in for good measure. My body was getting hammered, so the physical burnout was obvious. But I was also quite mentally and emotionally burned out. Stick a fork in me I’m done burnout. Alot of stressers in my life. There was a lot on my mind, a lot of distractions. Job stresses; worrying about my 86 year old mom; family worries; the highs of completing the physical challenges and subsequent lows of pain, recovery, healing, and slowly getting back in a groove for the next things; my older brother getting divorced and selling his house that we all made a TON of great memories in over the years; worries about my older son who has ADHD and was recently diagnosed with Asperger’s Syndrome (a form of Autism); I had a coworker who recently committed suicide – and nobody at work knew he was suffering; I am OCD so there’s always something around the house that I feel has to be made better.  And there was more. They started overwhelming me mentally and emotionally. Between the physical, emotional, and mental burdens, they felt 100x heavier than my ruck at the DSM Heavy. The Jester was pulling his strings on me. I was feeling I was in downward spiral. I’ve never been diagnosed as depressed, but I started wondering if I was. I was in the low range of The Flux for sure. It’s part of life. It happens.

But the big hitter came recently. My wife of 14 years, Stephanie, had been having headaches off and on over the past few months, like since the beginning of the year. Sometimes debilitating ones where she would have to leave work quite early and go home, crawl in bed, and rest. Some days she’d have them, some days not. Totally random. She has a stressful job but on days she had a rough day at work, she may not have one. No BP issues causing them. No sickness present. Blood work showed no causes. Docs thought it was migraines. Migraine meds did not help. Got an MRI. Later we got the results – docs found something on the right side of her brain, it appeared old,  was small,  and did not appear to be a tumor. We were told to go see a neurologist.  As you could imagine, that caused ALOT of stress between us two as well as our families.

But I kept all of that in. Did not really talk about that much to anyone. I stayed home, did not work out, did not talk to others, kept mostly off social media. Even when others pinged me I kept away from discussing things. I felt nobody really cared about my problems. This is pretty much how I can be, and have been so most of my life.

I felt I was directly headed to a breaking point. I could feel my BP rise – and my home checks of it confirmed it. The pressure cooker was piping hot, packed full and expanding, and about to burst. This was no way to live. I had to snap out of it but had no motivation to muster up the momentum to move forward.

Sometimes the momentum for movement comes from outside yourself. Last week I got invited to a birthday party for a fellow PAX Olaf (the younger one). I of course accepted. That was a lift, a positive impact, initiator event #1 in itself.  As I was getting ready to leave with my family in tow, I got a message from Jiffy. He wanted me to get out and Q at The Ranch. I could’ve made an excuse but I accepted.  That was a lift, initiator event #2. Then I went to the party and had some great 2nd F with the PAX there. Even then, I still did not mentioned some of this to the other PAX that were there – I did not want to be the grey cloud in the party. So I put on that façade of all is well when it really was not. As the party drew to a close (at least for me), another event that initiated my movement happened. Router asked if I wanted to Q at The Fire Ant. I could’ve made an excuse but I accepted. That was a lift, initiator event #3. Finally seeing the PAX at the party, just being around them even if I did not talk much – that was another lift, initiator event #4. I went home feeling MUCH better. Those commitments gave me  purpose and responsibility.  It was quite a lift out of the doldrums for me. I don’t think those PAX know how much that made a difference but they do now. They are VERY MUCH appreciated!

I mentioned some of this to the PAX just before we started the main event. I let them know I was very thankful to be back in the gloom after some time off. That getting back out helped me re-discover how valuable the people in my life are to me. Who are my real positive impactors are in my life. I then challenged the PAX to think about who the impactors are in their life, who they can talk with to share their burdens. You should always be able to talk to your M, the Sky Q is ALWAYS there for you if you let Him in your life, and sometimes your friends in your life are more of a ‘shield lock’ than you may know. You don’t have to be in F3 to be considered one in my opinion.

We cranked out the first two rounds of exercises, then I took a few minutes to discuss more.

I  mentioned how getting back out in the gloom this week and talking, sharing, sweating with others was quite cathartic and a great form of therapy for me. I did not slam everyone with all my burdens, nor have deep mumblechatter discussions about any of them during workouts, but just the act of bringing out my wife’s health issue in the COTs where I posted this week let out a lot of the pressure I had built up.  We PAX are hesitant to bring things out in the COT, no matter how big or small a burden. That’s all I needed to get my boat straightened out from its list to port and get my mind to where I can feel better about things, which I do. I also mentioned that we men are “wired” for the need to fix things we see ‘broken’. So when someone comes to us with an issue, we see it as a “problem” that needs fixing, so we start going into offering solutions. Sometimes that’s not what people need. Sometimes they know the solutions, may not have mentioned them, and know they are hard roads to travel. Sometimes folks just need a set of sympathetic and empathetic ears. Sometimes we men just need to listen, let the conversation flow in the direction the other person takes it, which sometimes will self-lead to solutions that THEY can find, not that WE provide. But most importantly, we need to get our burdens out in the open with others that impact our lives.

Then I challenged the PAX to think about a current burden in their life, big or small. Then I went and asked each one of them to say aloud to the other PAX one or two words that could best describe that burden. We all heard things like “job security”, “family health”, “struggles with my son”, “M’s health”, “job stress”, “financial issues”, “my mom”, “marriage”, and more. So there is proof we all have burdens. It was great to hear, and I thanked them all for their openness, vulnerability, and honesty.

Then we got back after it to complete rounds 3 and 4.

When it was over we discussed the fact that during this workout we 1) thought about who are impactors are, who are shield locks are, who we can talk to. and 2) a burden in your life. In a nutshell we know an issue, we know we have to talk about it (if we have not), and we know who we feel we can talk to about it. So now I challenged the PAX to DO IT. Get it out to someone. Get outside the comfort zone (or relieve the pressure). Talk. I’ve heard and also mentioned to the PAX that sometimes folks are afraid to bring things up in the COT for a slew of potential reasons. That discussing burdens are what Shield Lock relationships are for. Understood, BUT that’s what the COT is for. Sometimes all it takes is getting it out. Sometimes they don’t want deep discussions that morning. If folks approach you later after COT, or sometime after that workout, to further discuss then there it is, your concentrica is forming on its own. But folks will never know unless you air it out.

OR – be the one with the ears to listen to someone. If you know someone who appears to be a pressure cooker…….ask them if they are OK? If they want to talk. Sometimes that’s all it takes to be the impactor to cause positive movement towards a direction of improvement. Pusher did just that with me after COT at Clydesdales the day before my Q at the Ranch, and it was amazing how it made me feel, how it uplifted me. Thank you my friend.

TO THOSE READING WHO WERE NOT THERE:
Scan the list of who was at this workout. How many of you knew someone on the list of attendees have one of these issues mentioned above? Do you know other PAX out there that may have one as well? Can you identify or know of someone who is a “pressure cooker” ? How often do you hear something from them in the COT? Don’t be afraid to ask someone “how are you doing?” after the COT and we are chitter chattering before we leave. Be the impactor. Start the momentum shift. Sometimes that’s what others need.

While we worked out on that field at The Ranch, every one of us gave it our all, let it all out on that field. We were all exhausted when we got to COT – not to mention wet, dirty, and grassy. Yes!! Mission accomplished!!. But as we discussed, sometimes when it comes to our burdens we carry, that’s what we have to do – let them out and leave them out for all, especially those close to us. OR help someone do that. Even if it’s just a mention of them in the COT. That one small step can be the impactor towards positive movement for improvement.

Thanks for the opportunity to lead. God bless.

-NASA

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5

Reminisce about the “Pain”theon

I haven’t been to one of my old favorite AOs in WAY to long.  We start to get spoiled with so many great  F3 options that it gets easy to stay close to home. I love Funhouse’s idea of Ass Kickin’ April and getting out to 30 different AOs during the month.  I challenge each of you to answer the call and post to a different AO and meet some new PAX once every few weeks!

So when I was asked to Q again at the Pantheon I answered the call.  I started DMing some of the Lake Wylie guys to see if they wanted to come with me and we had several show up this morning too!  I was quite surprised to see 24 PAX there at 5:15…. two were FNGs EH’d by Bones and two were 2.0s that Uber brought with him.  The FNGs were named “Grout” and “Safe Word”, respectively.  ALL of them did great on a challenging workout today.  Sorry to the 6 men that were cut out of the video Namorama.  I recalled 3 from my terrible memory, but 3 have been left off the tags…comment below and I’ll add you.

The Thang

Long disclaimer with new FNGs

Dynamic Warmup Lap

COP with SSHs – Imperial Walkers – CDDs – LS Squats – Merkins – Windmills – Mountain Climbers

I pulled some of my old favorite Weinkes from the Pantheon and put them together.

Evolution #1

Took two lanterns with me and we moseyed to the graded hill on the NE corner. Love that hill area and we did “8s” (because 7s is too hard of math for me it seems..)

Bottom of Hill 1 Bomb Jack

Top 7 Merkins

up and down the hill switching until you hit 7 Bomb jacks and 1 merkin

Evolution #2

I celebrated my one year anniversary back in 2016 at the Pantheon as Q.  I pulled out this terrible idea and we did it again.

Burpee Celebration

I counted in year 1 that I went to 147 workouts that year.  We would do the following.

17 burpees to start

Complete a lap in the parking lot

10 burpees at the start until we completed 13 laps. (10 x 13 = 130) + 17 = 147 burpees

With only 25 minutes of time that was a little ambitious.  Many finished 9 laps.  Some +/- 1 lap…

6am back to COT

Got to name our FNGs, Todd and Jason…both did great today.  Todd went first, said something about having a safe word after a pineapples reference that came from living in Hawaii…that was it for him…

Jason does sales somehow related to tile splash or tiles…Grout stuck!

Announcements – Prayers and time to go!

Thanks Bear Grylls and Fish Sticks for having me come out and share.  I really enjoyed being a part of the Pillars of Pantheon series as well!  Great idea and addition.

An Honor to Lead,

Royale

 

 

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3

Sweating it out at Golden Corral

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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2

Everyone’s a winner at the Swamp

YHC got a text from the QIC for the Swamp on 07/19/2019 that he was on IR.  Coming off of IR myself I felt the need to answer the call.  11 HIM got moseying after a proper disclaimer (hola FNG from Lox).  We ran to Target – the other end of the AO because I didn’t incorporate running into the #winkie. Stopped by the Target balls and asked the PAX if they saw them.  Then ran right by them and said “good we’re not doing anything here” (save those for Monday, amirite Jedi?).  Nice little warmup COP starting with nice slow windmills. Next up, the Cha Ching Mercuries (similar to Freedie Mercuries but every 5 count speed up then slow down then speed up… to 30). Next up were the adult version of an LBC (hands and feet touch the ground for each count rather than staying up… to add some pain).  Finishing up were the Bonsai hammers (American hammers but with a little leg action down and up).  Mosey toward COT to some random parking lot.

The Thang, part 1:
2 columns, relay race. Bear crawl to curb, 5 irkins, crawl bear back. Teams of 5. The 4 that were staying back held Al Gore or Plank. Ran this through 3 times which was terrible.  So many bear crawls & crawl bears.  Tardy has been working on his form.  #Gazelle  Mosey toward COT to some other random parking lot.

The Thang, part 2:
Herein all PAX were warned of you vs you… meaning you’re guaranteed to win. Sort of like a millennial.  Run the following sets OYO 5 times through: 5 burpees, 10 squats, 15 LBCs.  At this point many PAX were near vomit status; a true sign of a good Q.  As I was about to inflict additional pain, Duck said he thought we’d be running.  Good idea, mosey to Home Depot parking lot for the final act.

The Thang, part 3:
10 burpees, 20 diamond merkins, 30 dips, 40 squats, and 50 jump lunges (double count = ouch).  Mosey to COT.

Welcome FNG Flojo and thanks Cha Ching for the substiQ opportunity.  In total there were 11 ruckers and 11 boot campers.  What a way to end the week…

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0

Me Hearties Take on the Poopdeck, argh!

Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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