Tag: Fishsticks

Mash-up

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JWOWW (Ruck) and YHC (Boot Camp) had the Qs at Golden Corral on Tuesday.  After the disclaimer, the groups departed from the circle for their respective workouts.

I thought I would try something a little different by combining two exercises together, call it a Mash-up. Like peanut butter and jelly, or like a song with two great singers (No Garth Brooks please!).

The details..one minute of exercises 1, exercise 2, and the Mash-up exercise.  Fifteen second rest recovery between exercises.

Exercise 1                     Exercise 2                      Mash-Up

Round 1                       Merkin                         Peter Parker                    Spiderman Merkin

Round 2                       Squat                           Step-up                           Jump Squat

Round 3                        LBC                              Mountain Climber      Freddie Mercury

Round 4                       Moroccan NC           Flutter                              Moroccan Flutter

Round 5                        Caroline DD             Parker Peter                   Dry Peter

Round 6                        Plank                          SSH                                    Plank Jack

Round 7                        Lunge                         Overhead Clap             Lunge Clap

Round 8                        Shoulder Tap          Ski Ab                               Ski Tap Ab

Round 9                         Imperial Walker     Calf Raise                       Imperial Calf Walker

Round 10                     Burpee                        Broad Jump                 Burpee Broad Jump

 

Once complete, we had about a minute to roll back to COT.

 

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Death by Nur and a visit by Dora, Jack Webb & Dan Taylor

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Thank you to the 16 other PAX who showed up to Alcatraz on this beautiful gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Trucker for allowing Longshanks and YHC to lead this morning.

WARMUP

We began the morning led by Longshanks with the 10-Bombjacks because Dark Helmet said something that was on the verge of crossing the line, although it was before the workout. Then we took a short mosey down to Anchorage Lane.

THE THANG

Once we arrived at the bottom of the hill of Anchorage Lane Longshanks told us the plan. We were going to Partner up. Partner 1 was to Nur up the hill and run back down while Partner 2 performed exercises in a modified Dora. Then flapjack. The exercises at the bottom of the hill were: 100-Dbl. Count Lunges, 200-Squats, 250=-Calf Raises, 200-Monkey Humpers, and 100-Burpees.

This took us to a little after 0700 and Longshanks handed it off to YHC.

Since Longshanks had mentioned to YHC he was going heavy on legs and burpees, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the baseball field. YHC asked the PAX to line up in 4 columns and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.

Then we lined up at the edge of the field. We then did 7’s with Burpees and Bombjacks to finish off the 30 minutes.

Once we arrived at the COT Gears led in a quick session of Dying Cockroaches to complete the hour. This morning was full of mumblechatter and fun. What you want to have at any F3 Workout.

NMM

Our Nation and world have been rocked recently with multiple crises. Coronavirus took over in late March and we are still dealing with the effects. We have seen cities, towns and communities torn apart as racial tensions have risen. Our public figures are constantly attacking each other for their ‘inabilities’ just to either gain or keep power. It seems as if we are coming apart at the seams. All of these and many more can cause stress in everyone’s lives and we are all affected.

The question and challenge I have for you today is who or where do you turn to for peace. Not a peace like the end of war peace or happiness. This term is thrown around way too much to where people just don’t understand the true meaning of it. This peace can be easily lost.

I am talking about the inner belief that you are truly at peace with yourself, the world around you, and SkyQ. For me this is a peace that you can only achieve through the blood of Jesus Christ. With this peace you are able to face the world that seems to be crumbling around us and not be shaken. Because this peace is given to us by God through his son and strengthened each day through the Holy Spirit. Seek this peace and if you don’t have it, feel free to discuss it with YHC and I will share with you.

I challenge all PAX to seek that peace, whatever it may mean to you so when tribulation comes, as it has, you will not be shaken. Seek a peach that can overcome the evil of this world and keep your keel straight.

John 16:33 ‘I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.’

Aye!

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

Sign up to serve at Bethel Men’s Shelter. https://www.signupgenius.com/go/30e0444adaa23a2fa7-bethel

The Sweati – Sat., Aug. 15 at 0600 – Start at Colosseum

Meals on Wheels – Contact Change Order

FM Care Center Lawn Care

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and Longshanks lifted them up.

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Hills, Sprint zone, Steps, Sprinklers, and Fun

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13 men showed up for loops of fun this morning.  We began with the Pledge of Allegiance at 05:14.  A quick disclaimer and description of the route thereafter.  The warm-up consisted of running to the top of the hill on Massey Street. We stopped there of a minute so I could explain the “Sprint Zone. ” Four sprints after completing pain station #2.  To keep it simple since I tend to forget the pain station exercises, each station had the same exercises:  10 bomb jacks, 10 hand release merkins, 10 squats.  Four stations:  Gas station on the corner of Massey and Spratt, parking lot on Massey, parking lot on Spratt, and steps on White.  Each loop was about a mile.  The “Sprint Zone” turned into a “Recovery Zone”   for most after the first lap.

Everyone did a great job.  I appreciate coming out each morning,  hearing the encouragement from others, and challenging myself to do better.

Life changing group.

 

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Running Focus

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9 men showed up for the workout at the Colosseum.  I decided to slow it down a bit and focus on form mostly due to getting my butt handed to me at the Honey Badger 24 hours earlier.

We began with a short mosey to the Middle School playground for some warm-up exercises.

SSH x 20

Imperial Walker x 20

Moroccan Night Clubs x 20

Windmills x 15

Next, we ran to the front of the school.  I explained five things that I learned to improve my running.  We practiced each technique by running to the school sign and back.

  1. Breath using both your nose and mouth.  It takes alot of practice, but over time it becomes easier to do.
  2. Good posture, head high and back straight.  Keeps airway open and helps avoid injuries
  3. All body parts should move in the direction your body is running.  Sounds obvious, but watch your arm and shoulder movements while you run.
  4. Cadence or the number of steps per minute.  This can vary by runner, but typically you should aim for 160-180 steps per minute.  A few years ago, I had a bad case of plantar fasciitis.  I was told by an experienced runner to slow my pace down and focus on increasing my cadence.  Within two weeks time, my feet were back to normal.
  5. Mentally prepare yourself. If you are running a race or setting a goal, you’ve got to believe you can accomplish it.  Surround yourself with people who are going to encourage and support you.

Next, we ran to the top of the hill to the bank parking lot.  We performed plank squares with each arm and leg.  We ran back down the hill to the school sign for some ab exercises.

Back to COT

 

 

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Sidewalk Shuffle

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Five men showed up for the workout this morning at Quagmire.  After the disclaimer, we moseyed to the front of Kohl’s.

COP

SSHs x 20

Imperial Walkers x 15

Windmills x 15

Moroccan Night Clubs x 15

Next, the main event:

Run to the first crosswalk; perform 10 merkins, 10 LBCs, and 10 squats; and run back to the starting point.  Run to the next crosswalk and rinse and repeat.  On the way back to the starting point, repeat merkins, LBCs, and squats at each crosswalk

Total crosswalks = 28 x sets of 10 = 280 merkins, LBCs, and squats.

We had enough time to lumber back to COT.

 

Great job everyone!

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Great Way to Start the Week

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It was a privilege to Q the newest AO “Sweep the Leg” this week.  The term in one of my favorite movies, “Karate Kid”.  Lots of life lessons, bad 80s music, and my Hollywood crush, Elisabeth Shue. What a beauty!

Ok, back to the workout.  Pretty simple and repetitive.  Run a lap around the parking lot.  In the main lot, there were exercises (Carolina Dry Docks, LBCs, Merkins, Jump Squats – 20 of each) at each one of the four light poles.  Sprint between the light poles.  Run a lap around the parking lot..Rinse and Repeat.

Great job by everyone.  Lots of men getting better and encouraging each other.

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Dark and Wet Ranch

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9 men showed up  this wet morning at the Ranch.  Bobber had trouble finding the designated parking lot so he left his car in the middle of the drop off lane.  Uhaul was complaining about the darkness and wet surface, but stayed around for the fun.  After the disclaimer, we moseyed around the parking lot to the front of the school.

COP

SSH x 20

Imperial Walker x 20

Windmill x 20

Plank (6′, Honeymooner, Downward Dog)

Arm Circles (Forwards, Backwards)

Next, we moseyed to the school entrance for 11s between the curbs.  We started with one dip, bear crawled to the other side, ten Carolina dry docks, crab walked back to the other side, and increase the count by one to two dips…continued this exercise until the six was finished.

Once done, we jogged to the front of the Middle School for some leg work.

1st round: 10 leg lunges, 15 jump squats, 20 monkey humpers, 25 calf raises

Ran a lap around the car loop

2nd round: same as first, but added 10 to reps

Ran a lap around the car loop

3rd round: same as second, added 30 Dirty Myrtles

Next, we moseyed to the back of the school for some Ab work.

20 LBCs

20 American Hammers

15 Leg Lifts

Superman

With a few minutes left, we were able to squeeze in 50 yards of burpees broad jumps.

 

Great job everyone. Thanks for the opportunity!

 

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Negative Splits

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23 was the number to launch The Fort’s newest AO: Sweep The Leg.  The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.

The workout was simple.  3 miles, half mile segments with pain stations.  The goal was negative splits with 3 minute pain stations between segments.  Something like the following:

  • .5 miles at 8:15 pace, 3 min pain station
  • .5 miles at 8:00 pace, 3 min pain station
  • .5 miles at 7:45 pace, 3 min pain station
  • .5 miles at 7:30 pace, 3 min pain station
  • .5 miles at 7:15 pace, 3 min pain station
  • .5 miles at 7:00 pace, 3 min pain station

Pain stations included crowd favorites such as:

  • Burpees
  • Bombjacks
  • Squats
  • Hillybilly Squats
  • Flutter
  • Freddy Mercury’s
  • Merkins
  • Mountain Climbers
  • Peter Parker
  • Parker Peter
  • Monkey Humpers

The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.

Hit this link for the route and some deets.

The #Kings this week were Pointer, Maximus, and Shady, who will be added to the Q list for an upcoming workout.

Ready your newsletter and pray for our country and the unrest going on right now due to racial injustice.

Honor to Serve.

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23

Dropkicked at The Rock

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BAOPS. It’s an acronym  that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”

Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.

When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.

21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.

With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.

HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in

In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.

Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.

Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.

SYITG
Router & Maximus

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Back 9- Fore

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13 was the count for minnow pond.
0514 Pledge and disclaimer
0515 take off to the FM Golf Club. Circle up for instructions.
Back 9 @ tee boxes 10 merkins, 10 squats run cart path to green 10 burpees.
Make way around the back 9. (Dark Helmet complained a lot. reminded him of his and Essos race just a few weeks earlier)
( I love making Dark Helmet complain along with the rest of the PAX) about the 4th hole we made a small adjustment to the burpees 5 at the green. keep merkins and squats the same. once finished give good push to make it back to Veterans Park by 6.
It was a lot of fun. We got better.
Announcements- Fort convergence planned for 11 July location pending. look for coms on opening all sites early June.
prayers- Bandcamps family friends and the loss of a child, JWOWW and the loss of high school friend to Covid. Tinsels son on surgery for elbow injury.
Praise for being able to get out and workout.
Backdraft out.

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