Tag: Gears

QSchool @ Colosseum

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Esso >>
Open normal, mosey, circle up and then reiterate what you did
Opening

  • T minus warning
  • Look for guys you haven’t seen, introduce yourself
  • Ask if there are any FNG’s
  • Disclaimer 1) not a professional, 2) modify the exercise if need be but do something
  • Take control, be a leader, after this is about building leadership characteristics and guiding other men. THEY WILL FOLLOW YOU UNTIL YOU GIVE THEM A REASON NOT TO

Who has never Q’d?
Cadence counting – we do this for consistency

  • Next exercise is…
  • Starting position… move…
  • In cadence… exercise

SSH
Windmills
Begin calling on pax, they choose exercise, mix in moseys

Gears >>

⁃ Weinke prep:
– at least the night before
– write it down, even if you don’t use it
– KISS
– try to plan for about 20% more than you think you’ll need (mental math)
– go with your strengths, but honor the site theme. If you can’t Q it, don’t do it
– simple routine – Wall Worms
– focus areas on repeat
– lbc
– Flutter
– dying cockroach
– box cutter
– repeat x 2

⁃ Form exemplification
– you are responsible for allowing and even encouraging Good form.
– fast merkins vs slow Merkins
– fast Freddy vs slow Freddy

⁃ Scaleability – size of pax, ability of pax
– know your Pax
– pearls on a string
– Squats
– flying squirrels
– Mountain Climbers
– Burpees

⁃ COT routine
– phone /video Evidence
– count
– name-o-rama
– FNG naming

– announcements (newsletter)
– prayer /praise

⁃ follow up
– BB, counts

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Parking Lot Party

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Nice and simple at Quagmire for a rainy end to November.

Mosey to far end of the lot.

COP

  • SSH
  • Tappy Taps
  • Rebel Merkins
  • Mountain Climbers
  • LSS

Mosey to top of the lot next to Zoe’s
Burpee Ladder across lot to 7

Mosey to PetSmart wall
Wall Worms 1:4 Merkins:OH Claps up to 5

Mosey around building back to Zoe lot
Bear Crawl Merkin (x2) Ladder Across lot to 14

Mosey to PetSmart wall
Mike Tysons x 10

Mosey around building back to lot
Crab Walk BBS ladder across lot to 14

Mosey to PetSmart wall
BTTW count down the line (40 sec)

Mosey around building back to lot for COT

2.8 Miles

Read Your Newsletter.

Honor To Serve.

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Laced Up Tight

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31 degrees at Laces In? Sure, I’ll take it. I gave the PAX a heads-up, shown below…

At the risk of potential “over-hyping,” here are a number of things to consider for Laces In:

  1. Minow Pond will be converging with us.
  2. AKA will be converging with us.
  3. Looks to be the coldest morning of the week.
  4. Gloves highly recommended.
  5. If you want to stretch or warm up, show up early.
  6. Wheels up 0515 and it’ll be GO-TIME.
  7. You’ll be warm by 0525.
  8. If you’re prone to FOMO, then you should post.

The 12 of us arrived, commented about the cool temps and all the men in tights, were disclaimed and we took off for a lap around part of the gym lot.

Circle Up:
20 x Fast-Paced SSH
10 Burpees
Another lap but this time, just a bit shorter
Line up at one end of the parking lot and bear crawl to the other end of the lot.
Sprint 1/2 way back, 10 Burpees, Sprint the rest of the way

Mosey over to the circle by the stadium:
20 Bomb Jacks
30 Flutter Kicks I/C
Run up the hill to the stop sign and back down
40 Jump Squats
40 Merkins I/C
Run up the hill and back down
10 Burpees

Mosey back to the gym parking lot.

Line up on the line for 2-Tier Grounded Suicides:
Bear crawl out 20 yards, crawl bear back. Bear crawl out 40yds, crawl bear back
10 Wide-Arm Merkins
Crab walk out 20yds, walk crab back. Crab walk out 40yds, walk crab back.
10 Wide-Arm Merkins
10 Burpees

30 American Hammers I/C
20 Flutter Kicks I/C

COT: There are very heavy prayers on the hearts & minds of our PAX. Remember, do not walk alone.

Thank You, Slapshot

Maximus

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Are You Committed?

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YHC had the honor to share the Q with Dark Helmet in celebration of his six years in F3. The disclaimer was disclaimed and the group split between The Fort and Milkshake. Here’s what we did:

  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)
  • 10 MNCs, Overhead Claps, Raise the Roofs, Little Baby Arm Circles (IC)

Mosey to the back parking lot

  • 20 Burpees
  • Lap
  • 40 Merkins
  • Lap
  • 60 Squats
  • Lap
  • 80 Little Baby Arm Circles
  • Lap
  • 100 Calf Raises
  • Lap
  • 80 LBCs
  • Lap
  • 60 American Hammers
  • Lap
  • 20 Burpees

Transition to Dark Helmet

For DOAH’s half, we ran around downtown to various parking lots for mumblechatter, Burpees, Bear Crawls, Flutters, and a myriad of other “fun” things. At each stop, he spoke to the 5 Core Principles, the Credo, and various other lessons on becoming a better man through F3. He’s an example of how a man can change if he commits.

So, are you committed? Without commitment, nothing happens. Commitment is required for any gains; gains in your fitness, faith, marriage, work, and life. Commitment is not a feeling. It’s a requirement to get through the hard times. We post in the heat, cold, rain, or shine. Why? Because doing the hard thing at the hard times prepares you for the the future. Commitment isn’t always easy, but it’s necessary to get you prepared for the next hard thing. You can’t get out of something that you don’t put into.

Six years ago, DOAH made the first commitment to daily investment into his fitness. Because of his efforts, he’s down over 50 pounds and up hundreds of new friends. He’s a better husband, father, and leader. What’s his secret? Commitment to betterment – the daily red pill. You have to commit if you want to see gains. Get after it, fellas. Today’s your day. Take it!

Aye!

Italian Job

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Pantheon Pyramid

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Prior to posting, YHC was requested to wear the shortest of shorts by our 1st F Q – Gears. YHC was happy to comply. 

A chilly 38 degrees made for a nice leggy start to the morning… in the height of the current political drama (that YHC is so wrapped up in), a bible verse was spoken prior to the disclaimer. 

Hebrews 13:8 – 

“Jesus Christ is the same yesterday, today, and forever.” 

YHC spoke said verse because the focus shouldn’t be so much on earthly things as it has been. 

Disclaimer was stated, and we were off. Lap Around to Back of School, jump onto the playground/turf.

 

COP

20 SSH IC

15 Tappy Taps IC

15 Moroccan Night Clubs IC

Yoga Flow/Stretch Out

Line up facing Basketball Court (watch out for the ropes!)

 

Pyramid  

Each round added an exercise to the mix, starting with 5 burpees. Once we reach 30 SSH, we worked our way back down by removing the exercise with the most reps. Between each round we ran about 50 yards total. 

5 Burpees

10 Big Boys

15 Merkins

20 Squats

25 CDD’s

30 SSH

 

Mosey to Basketball Court

Line up on base line. Crab Walk to Half Court, feet first. Flip and crab walk head first to other base line.

Suicide foul line, half court, foul line, base line. 

Bear Crawl to half court, craw bear to other base line. 

Suicide from this base line. 

Inch worm to half court, on your six.

Windshield Wipers with legs per YHC’s count (left/right).

 

Begin Mosey back toward COT, stopping on the way for some Fifer Scissors x 25.

Reach COT, flutter in wait for six. 

Rosalitas x 20

WWI Sit Ups x 10

0600.

 

A great showing by all. YHC was gassed after Honey Badger and Block Party. Divac apparently loves suicides. Who knew?? 

 

Announcements – 

The Fort is traveling to Rock Hill this Friday, and Metro next Thursday. Hit up Shady for info/clown cars. 

 

Prayers/Praises – 

Prayers for Fish Sticks’ MIL – Flu like symptoms developing.

Prayers for MR. T and his family.

Prayers for Short Sale’s family with multiple people battling illness/pneumonia.

Prayers for Opie’s FIL – bad car accident causing 6 cracked ribs and now pneumonia. He is out of the ICU thankfully.

 

Thanks 38 Special for the opportunity to lead.

Punch List out. 

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Mentality – Thinking Right is a Daily Decision

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Footloose 10.22

15 Pax got a little better in the gloom at Footloose.  HIIT warmed up the group with 2 rounds of 3 min intervals (4 exercises w 10 reps each)  and a long lap around the yard.   A slow mosey returned the group to a parking lot with a slight incline and a cone.   In honor of Rebel’s Double Nickel Birthday, we began with a modified version of 5’s:   5 Burpees at the bottom with 5 Squats at top and the modified bear crawl up to the cone with a Donkey Kick before continuing a mosey up to the top. We finished the A$$KIcking Autumn workout with a modified 5’s of Diamond ( in honor of the double nickel Birthday for Rebel, we completed 5 rounds with 5 reps at each of the 4 corners.  Round 1 -5 burpees at each corner, Round 2 – 10 Merkins at each corner, Round 3 – 15 Monkey Humpers at each corner, Round 4 – 20 Overhead Claps…….Running out of time, we headed back to COT with 1 min to spare and 1 min to finish a quick Round of Mary.

Nice work by all!!  Thank you to Boss Hogg for the opportunity!  Prayers / Praises and a Happy Birthday Celebration wrapped up the morning: Bass-oh-Matic brought Bundt cakes for all Pax to enjoy.  Happy Double Nickle Birthday to Rebel (the day after actual Bday 10/21/2020)

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4

Do 1 More

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We had 10 for a Do 1 More workout at Bushwood.

The best part of a Do 1 More for the Q is that you don’t tell the PAX that they will have to do 1 more 😉

Mosey from the football parking lot down the road toward the school.  As we ran past each lamp post, PAX saw an exercise written on the pavement, which started some mumble chatter.  After a little warm-up, PAX were instructed to get a piece of chalk and to AMRAP each of the 8 exercises, with good form, of course.

The 8 exercises were: Merkins, Squats, Burpees, Flutters, CDDs, SSH, Big Boys and Plank Jacks.

There was very little mumble chatter as we were all focused on counting.  Gotta remember music next time 😉

We then ran back down the hill where YHC told them to put their chalk back.  Then we discussed doing 1 more.  Do one more for your M, your 2.0’s, work, and for yourself.  I think Kilbassa said he wanted to have 1 more beer 😉

Then OYO, we completed 1 more rep than we did in round 1 without a timer.  YHC got through the burpees and realized I left my chalk bucket back at the start so I hard to run back to get it and then fell behind.  Stand and Hardwood picked me up as the 6.

Then we did a little Mary where FloppyDisk brought back the overhead claps that he forced us to do at Colesseum.  That was just mean, but made us better.

Great workout gents!  Thanks to Ltrain for the opportunity to lead.

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Bricks Are Our Pain Stations

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7 for BAOPS at Alcatraz this week.  Apparently some Pax on this side of town were afraid of a little rain, forgetting Core Principle #3.  Either way, Pothole and YHC decided not to disappoint those who chose the harder thing today.  I didn’t really intend to play with the BAOPS acronym, but it works.

The Thang

Gears up first.  Mosey off campus by the Golf Course down Tega Cay drive on the paved path.

Three stops on the way, mostly to keep the 6 with us:

  • SSH
  • Low Slow Squats
  • Mountain Climbers
  • CDDs
  • Dips
  • Derkins

Gathered at the bottom of the bottom of the Golf Cart path just past the Glennon Center for the main event for this half: Man Maker Circuits

PAX choose a rock that will challenge them.

10 Man Makers with the Rock, then hoist the Rock and jog it to the top of the hill at the light pole.  Each time a different exercise with 10 reps and back down to repeat:

  • Overhead Press
  • Flutter Press
  • Curls
  • Up and Overs

Ditch the Rocks and Mosey back with two stops, 5 Reps each:

  • Bombjacks
  • Burpees

Hand off to Pothole.

Short COP, since Gears doesn’t do them to start.  Move to side of lot with 6×6’s for calf action.

50 calf raises, 40 American hammers, 30 calf raises, 20 American hammers, 10 calf raises.  Run 2 laps around parking lot after finishing each exercise.

Next set. Sprint finisher. Sprint from first parking spot to last. Walk to end of pavement. Rinse and repeat 8-10 times.

6MOM to Finish

NMM

A few of the guys laid it out there today.  The key takeaway is to find men you can open up to and don’t be afraid.  You’ll find guys are struggling and together we can rise above the flux.  Don’t keep your walls up and pretend everything is ok.

Also, Uber shouldn’t cut corners on the run.

Announcements:

Ass Kicking Autumn starts Monday.  Bring your boys out and see what the region has to offer.

Plans underway for Christmas Party, Dec 4th.  Limited capacity, so plan ahead.

Call up/Text/DM three friends you haven’t seen in a while and invite them out.  They will thank you.

 

Honor to Serve.

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October Hustle

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9 Stallions greeted October at the Ranch for a Bootcamp and were joined by 2 Ruckers at COT.

The Thang:

Mosey to Square Field for Warm Up

  • SSH
  • Imperial Walkers
  • Hill Billy Walkers
  • Burpees

Mosey to Middle School Back Parking Lot

Bearpees – Jack Webb Burpee 1×4 Bear Crawl

Escalator. One exercise with prescribed count (IC), run the full lot and back

  • 10 Burpees
  • 20 Merkins
  • 30 CDD
  • 40 Low Slow Squats
  • 50 Lunges

Paula Abdul – 5 Burpees, Run Forward 3 Spots, Back 1 the length of the Parking Lot

Mosey around to back of School for Inchworm Merkins for length of the first building.

Mosey to Middle School Pickup Line for Merkin Gassers.  Set of 10 of each followed by Gassers to each speed bump and back.

  • Diamond Merkins
  • Werkins
  • Rangers
  • Merkins

Indian Run back to start for 6MOM and COT

Announcements: Read your Newsletter.

 

Honor to Serve.

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How to overcome the Flux

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Run to Roundabout at The Arbors apartments for brief Warm Up

  • 5 Burpees
  • 10 MC
  • 15 Squats
  • 20 SSH

Run to the Fountain, next sets are alternating sides up and down Grand Farm Drive, AKA the Flux

Triple Nickel Up to Fire Station/Stop Sign

  • Merkins @ Top
  • Squats @ Bottom

Jacobs Ladder with incrementing Bombjacks/Jump Squats to 7

Partner Work:

  • Burp Back Mountain – 100 Burpee Dora

Back to Roundabout

  • Merks
  • CDDs
  • Groiners

Mosey around back to O’Reily side of HT for some Mike Tysons and a victory lap to hit 3 miles total and then COT

NMM:

Doing hillwork (the flux) was a lot easier with a brother… remember that.  Carrying the load is easier when you have men you trust to carry it with you.

Read your Newsletter.

 

Honor to Serve

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