Tag: El Diablo

Ring of Fire honors fallen heros

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YHC got the call to Q the newly renamed AO Ring of Fire in honor of our fallen F3 brother Cash. NAFO has become the home where we honor a lot of our hero’s who have fallen to protect our families and nation. It is also where we host the annual MURPH WO to honor LT. Michael Murphy who was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, as well as a graduate of The Penn State University (We Are…Penn State). Ironically there is a MAFO parking stall with the PSU logo near our normal COT spot, which was highlighted as we mossy over the field. This year and last has been crazy with loss of life; from COVID, to cancer, to military operations. It also has been a troubling time for our country and not to get political (which I don’t like to do) but we are all sons of HIM, it shouldn’t matter what side we are on politically, we are a country that was founded on men being created equal – ALL people should be and have to be treated the same way. Right now, this has been lost.

So YHC thought it would be good to honor our fallen brothers to show unity and the power in brotherhood.

We bolted over to the field, YHC gave a quick disclaimer and then explained the WO. There was no COP because we would not have enough time to complete the “modified MURPH”.  If you have never done the real MURPH, come out Memorial Day weekend and experience it. It is THE best WO and personal accomplishment you will ever do. What is it you ask rookies? 1 mile run followed with 100 pull-ups, 200 merkins, 300 squats, run a mile. Officially with a 20lb body armor (ruck or weight vest).

The thang:

Run a lap – 10 Pull-ups, 20 Merkins, 30 Squats

Run 2 laps – 20 Pull-ups, 40 Merkins, 60 Squats

Run 3 laps – 30 Pull-ups, 60 Merkins, 90 Squats

Run 4 laps – 40 Pull-ups, 60 Merkins, 120 Squats (only a few completed 4 laps and started on the reps)

For those PAX who posted, great accomplishment to the MURPH twist.

Don’t forget about our brothers who have fallen!!

Peace Out

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Braving the “elements” at Slowburn

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By now, it’s a well-traveled story about the threat of inclement weather for our Friday AM post at Slow Burn. Fortunately, 10 other men joined me as we decided to give it a go anyways. After some comments the perfect road conditions, attire and an assessment by Pusher, we circled up.

Greeting…check
Disclaimer…check.
Mosey…check

We got to our first spot for our oh, so creative warm-up in the Lowe’s parking lot:
Moroccan Night Clubs
Wind Mills
Squats
Side Straddle Hops
THEN DO IT ALL AGAIN
Moroccan Night Clubs
Wind Mills
Squats
Side Straddle Hops

Mosey to the Lowe’s wall (you know the one where we keep it vertical via our backs while in the seated position. Yeah, we did that but here’s the twist:
We started with a 60sec plank (plus/minus)
PAX on the wall and starting at one end, each man would come off the wall for 10 Merkins then return to the wall. We did that through our 11 PAX.
Another 60sec plank (plus/minus)
PAX on the wall and starting at one end, each man would come off the wall for 15 Dips then return to the wall. We did that through our 11 PAX.
Final 60sec plank (plus/minus)

Mosey to the “smokers” parking lot next to Persis for the first mini Ab Lab
Flutters
Heels to Heaven (or modify to knees to Heaven if needed)
Grave Diggers (left & right)

Dora (Persis to Empire): Get a partner for the following:
Partner 1: 100 Carolina Dry Docks
Partner 2: Run to Empire Pizza and back

Partner 1: 200 Dips
Partner 2: Run to Empire Pizza and back

Partner 1: 300 Bent Over Rows
Partner 2: Run to Empire Pizza and back

Back to the smoker’s lot for the rest of Ab Lab:
LBC’s
Peter Parker
Parker Peter

Mosey to the parking lot in front of Empire Pizza:
3-tiered gassers but upon the return from each tier:
Tier 1: 5 Merkins
Tier 2: 10 Merkins
Tier 3: 15 Merkins or 5 Burpees

Take it COT.
Announcements: Read your newsletter that comes out on Sunday cause there’s a lot in there. Doty Run, BEYOND restarting in March.

Prayers: Recovery for Cash, Marriages, Co-worker fighting cancer, Friend’s daughter

Hootie & Twister…THANK YOU.

Maximus

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LOVE

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5 PAX showed some love to YHC on valentine’s morning to burn some calories prior to dinner and sweets with their M. Seriously, does anyone love Trucker? I was sad no other PAX posted to see what LOVE is all about.

Mossy to Lowes for some COP

Start at a light pole and complete LOVE:

L = Lt. Danger: lunge, squat, merkin from one light pole to the next (longer than you think) pun intended

O = One legged burpee: at light pole do 5 per each leg

V = V-Ups: 10 reps

E = E2K (elbow to knee sit up) 10 each

Run back to starting light pole and rinse and repeat 3 times

Mossy to Empire parking lot for marry:

Monkey Humpers, hello dolly, rosalitta, peter pointer, box cutter – El Diablo stepped up and Q’d a round of peter pointers!!

Mossy to COT

Thanks Twister for letting me lead and for you posting on the eve of the Dam to Dam relay. To PAX who didn’t post, there will be no love for you 🙂

Peace

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Slow Burn – Solid to the Core

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So, it was a fairly nice morning, especially when you consider it is December 1st!  I was able to workout in shorts and a t-shirt, so really…who can complain about that?

After reading Popeye’s back blast from down in The Rock region from a couple of days ago, it really got me off my six.  I saw that Trucker was scheduled to Q this week, but he posted that he needed a last minute Q change since he was DR last minute for work.  So I set out to plan a good ole’ core workout.  It went a little something like this…

Disclaimer (one FNG), then mosey down to the parking lot below for warmup.

Warmups:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other end of the strip and circle up.

Gifts – that is the word of the month for December.  We discussed how, especially this time of year when we hear the work gift we think of things…things we get, things we give, things we buy for ourselves…just stuff.  I challenged the PAX to think of the Spiritual Gifts that we all have.  We talked about how God has given us ALL various gifts, and literally everyone has them!

Another gift, is the gift of this F3 Brotherhood, and the unconditional support we all give to each other!  And lastly, my gift to the PAX was a good solid to the core workout 😉

The Thang:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25
  • Boat/Canoe in cadence – 10

Recover with 10 count

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25
  • Boat/Canoe in cadence – 7

Mosey to the side of Lowes

  • Line up in 4 lines and have a relay race (all out) for half the length of the parking lot.  Boy can these HIMs move!

Two walking 10 counts to the back of Lowes, with a mosey the rest of the way.

  • Hello Dolly in cadence – 25
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups OYO – 10
  • American Hammer in cadence – 15

Mosey over to the wall.

  • People’s Chair with a 10 count (or more) from each of the 29 PAX

Time for a break.

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10

Heard from Gilmore a bit about how he got his name, and what F3 has meant to him.  Great story and inspiration!

Back to the core.

  • Hello Dolly in cadence – 25
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups OYO – 10
  • American Hammer in cadence – 15

Mosey to the other side of lowes (working our way back in the direction of COT) for a couple minutes of Mary.

  • Box Cutters
  • Protractor

Mosey back to COT for name-o-rama.  We had one FNG, who was named Elvis (which is a STRONG name)

So, I wore myself out, and am super proud of all the PAX who pushed through this morning and stood together.  It is an honor and a GIFT to be able to Q!  Stay strong, get better, be willing to drop to your knees and accept help…Have a Blessed Week!

 

 

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17

Sweatin’ To The Oldies @ #Slowburn

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26 HIM came out for a warmer-and-drier-than-the-day-before “moderate” beatdown.  Welcome and disclaimer given and then I turned it over to Clark Kent for a little VQ Warm Up that went a little something like this:

10x Goofball
10x Windmill
10x Cherry Picker
10x Low Slow Squat
10x Side Straddle Hop

10x Merkin

Polaroid took back over and we moseyed to the back of Lowe’s for 2 rounds of:

30x Dips
Bear Crawl to the line
Lunge back to the rail
30x Calf Raises
Mosey to the side of Lowe’s for 1 round of Deck of Pain
Hearts = SSH
Diamonds = Bomb Jacks
Spades = Merkins
Clubs = Carolina Dry Docks
Jokers = 10 Burpees – – – – Dangerfield pulled the Joker!Mosey to the front of Lowe’s for a quick ab workout:

10x Flutter
10x LBC

Mosey back to the Warm Up circle for some Sweatin’ To The Oldies with
“I Get Around” by The Beach Boys.

Start in a squat and every time “I get around” is said you go up and down.  It’s 2m8s of squattin’ and hopefully the guys were feeling the Slow Burn.

Most of the PAX gave AYG to the Chick Fil-A hill and a mosey back to COT.  Great job!
Announcements:
-Turkey Day Convergence 11/24 0600 @ The Ranch
-Christmas Party 12/1 1830 @ Regal Manor Clubhouse
-Paradise Turkey Giveaway Bring a FROZEN turkey to an AO on Saturday, November 18th. Why? To bless the Paradise Community with turkeys for Thanksgiving. This turkey giveaway will reduce the financial burden for underprivileged families in this neighborhood as they prepare for the holiday. We will also eat lunch with the community during this event to further build relationships with our brothers and sisters in Paradise. Read the pre-blast for details regarding this fruitful event. Contact Deacon with questions.

Pinup prayed us out.

It’s always an honor Q’ing.  Thanks, again, Barry Manilow.  Peace.
~Polaroid

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