Tag: Geronimo

Trucker Strong

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Its been awhile since I had an opportunity to Q the Ranch, so dug into my bucket of go-byes to find something that I haven’t done or other Q’s haven’t done in a while. Sometimes it is just as fun to bypass pull-ups and just focus on merkins. So as the PAX arrived, mumble chatter revolved around the assumption of doing 1,000 pull-ups….ha!

COP consisted of 15 to 20 reps of: good mornings, windmills, Russian twists, Moroccan nightclubs, squats, LBCs, and Hip-leg thrusters. Mossy to Middle School drop off circle for 4 corners.

A cone was placed at each end of the circle and in the middle. Start at first cone and do 15 right leg scorpion merkins, run to second cone for 15 regular merkins, run to third cone for 15 left leg scorpion merkins, run to fourth cone for 15 wide arm merkins, run back to first cone. Rinse and repeat two more times.

Plank and LBCs until 6 is in.

Bear crawl up hill and do 10 squats, run down: rinse and repeat by dropping 2 squats each time

Mossy to benchs for:

15 dips/15 step ups per leg; 15/dips/15 squat sits; 15 merkins/15 LBCs; 15 derkins/15 Russian twists; 15 merkins/ 15 step ups; 15 irkins

Mossy to COT

Great work by all, 240 merkins during an AO is Trucker Strong!!

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Webb-o-Rama and Snake Hops

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The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

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Varsity – Feel the Interval

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Varsity: 7 HIIT and 4 Ruckers

What sometimes starts out as easy or smooth sometimes gets tough. Like today’s beatdown….you may think its going smooth, until things get harder and you get worn out…..and we need to push through and get tough. Finish Strong PAX!!

Mosey to Gym entrance:

·         20 dips

·         10 derkins

·         20 SSHs

Mosey to front entrance:

·         20 dips

·         10 derkins

·         20 Step Ups

Mosey to Bank Lot

·         Ladder Program or 12 days of Christmas…..

o   Do# of Reps and add exercise each round with 100 yard run in-between

1.       Merkins

2.       Squats

3.       Leg Lifts

4.       Carolina Dry Docks

5.       Burpees

6.       Diamond Merkins

7.       Hello Dollys

8.       Box Jumps

9.       Plank Jacks

10.   Lunges

11.   Donkey Kicks

12.   Bomb Jacks

·         LBC’s

·         Planks Punches

·         Flutters

Mosey to COT

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The Jock (week#2)

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Combo @F3TheFort & @F3RockHill bootcamp style workout at the BMX track

Disclaimer

warmup-o-rama

Board of pain style #AMRAP with lots of parking lot running and 10 of the following at every corner

Seal Jacks

Flutters

Merkins

Humpers

Flying Squirrels

SSH

Squat

CDD

LBC

Mountain Climbers

partnerup with someone you don’t know for 10 minutes, and followed up by 25 minutes of #UvsU

COT/Prayer or Praise/ BOM

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BackBlast for The Coop 9-13-17

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The weather just does not get any better than on September mornings in the South. 13 men took advantage of the conditions to get better.

Mosey to the black top football field

The Warm-up 

  • 30 4-count side straddle hops 
  • 10 4-count windmills
  • 10 4-count Merkens
  • 20 4-count mountain climbers
  • 20 4-count Moroccan night club

The Thang

Mosey to the goal line to start a workout focused on arms

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the benches at the front entrance

  • Partner up
  • Partner 1 does 30 dips
  • Partner 2 does lateral pulls (under the bench)Note: plan was to flip flop a few times, but the lat pulls under the bench (as well intentioned as they were) did not work. AUDIBLE!

Mosey to back to the black top football field

  • Run 20 yards
  • 15 Carolina dry docks
  • Rinse & repeat 4x until the other goal line

Mosey to the bottom of the hill past the pull up bars

  • Back to partners
  • Partner 1 runs to pull up bars, does 5 toes to bar & 5 pull ups
  • Partner 2 does curb dips
  • Flip Flop
  • Rinse & repeat substitute diamond merkins for Partner 2
  • Rinse & repeat substitute dips for Partner 2

Mosey to the top of the hill by the pull up bars

  • Back to partners
  • Partner 1 does 10 pull ups
  • Partner 2 does 5 burpees and planks until P1 done
  • Flip flop
  • Rinse & repeat substitute 10 chin ups for P1
  • Rinse & repeat substitute 8 pull ups for P1
  • Rinse & repeat substitute 8 chin up for P1

To sidewalk and on your six for Mary

  • 20 LBCs
  • 20 Flutter
  • Protractor
  • 10 Boats & Canoes
  • Captain Thors to 3×12

Mosey to COT

Announcements

  • Colombia Mission Trip Audible & New Mission to Florida
  • Invergence on Sept 29th
  • Convergence on Sept 30th

Prayer Requests

  • Trucker friend dealing with home issues
  • Snap Hook’s wife dealing with health issues
  • Mission Trip to Florida
  • Dark Helmet’s friend with health issues

Namarama: COT 9-13-17

Moleskin

They say “the best-laid plans of mice and men often go awry”. Some of our PAX saw that first hand over the last week. As we all now know, the 12 Fort Pax set to serve in Colombia had their plans changed by Hurricane Irma. However, you won’t find them complaining and feeling sorry for themselves about the time and money they poured into this trip over the last 18 months. Rather, you’ll see a confident and faithful group of men that know that no matter what plans they make, God is in control and will put them right where he wants them to be. We all deal with disappointments and setbacks every day because of things that are out of our control. Let’s work to make sure that our attitudes are similar to what we’ve seen this week from these men. Remember Who is in charge. Keep the faith & keep moving. 

Ginsu

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9/11 Memorial- We will never forget

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I never let on this workout would be fun. I never said come for a easy moderate start to your week. I did however make clear we would be honoring those fallen. The paxs arrived to pay tribute. We were going to attempt something I had doubts we would complete, but we were darn sure going to try.

The Thang

Opened with a different kind of disclaimer. Today we weren’t going to modify. Today we would just stop if you needed and your brothers would pick up were you left off. Today, we honored every person that lost a life on this day 16 years ago. We weren’t going to half ass anything, they deserve everything we have.

Quick lap around the parking lot then stop at the flag. Pledge of Allegiance was said. Mosey to middle of parking lot. We split into 2 groups (1 with 5 and one with 4). Some of the exercises would be completed as a team total and some were as an entire group.  We began…

With your team complete 125 burpees for all those who never said goodbye to their loved ones inside the Pentagon.

Next we ran a fast lap and back at it. Then 246 sit ups with the bell for all those who never made it to their destination on flights 93, 77, 175, and ll. Then a hot lap around parking lot.

Next was 2 buprees each for the paramedics lost while they tried to save others. Then 60 shoulder presses with your team for the police officers who lost their life. Hot lap around parking lot.

We then did 343 goblet squats with our team, one for every firefighter that never returned home that day. Hot lap around parking lot

Next was 614 KB Swings with your team. These were for the people in Tower 2. They never went home to their wife, their husband, their daughter, their son. Hot lap around lot

For those that didn’t escape the collapse of Tower 1, we did 1402 bent over rows as a group. Another hot lap

Time was running short. We had remembered all those individually, now we would remember and honor them as a whole. For those inside the towers we did 2606 LCB’s as a group. COT

Moleskin

What I didn’t put above is that most shared their story. After every hot lap someone shared how they remember the news this 16 years ago. As you can image, everyone remembered it perfectly. Everyone knows were they were, we know how we felt, we can still feel those feelings today. To be honest, its hard for me to even write this without tearing up. I remember the images of people jumping from buildings in a desperate act of hopelessness. I remember the images of first responders covered in ash dragging bloodied people away from the scene. I remember the almost instant feelings of hate I had for the cowards that carried out this act. I also remember the resolve it brought America. In the days that followed the were one Nation…under God. Every car had an American flag on it, every house, every everything. This act of terror brought us together and made our resolve even stronger.

Thank you for everyone that came out today. I know it was hard and I couldn’t be any prouder at how hard everyone worked. No one half assed anything and left it all there this morning. By my best guess each person did 27 burpees, 50 sit ups with the bell, 15 shoulder presses, 100 goblet squats, 150 KB swings, 160 rows, 300 LBC’s, and 1.75 miles at about a 7 minute mile pace.

Prayers for Geronimo starts his new job soon, Sauerkrauts sister starts cemo soon, and prayers for all those affected by Hurricanes Irma and Harvey.

There is few things I love more than this country. God Bless the USA

Birdcage

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Backblast for Tomahawk 9-4-17

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It was a dark and cool Labor Day morning. We got our kettle bell on.

Mosey to the back of the school.

WARMUP:

  • 30 Side Straddle Hops
  • 10 Windmills
  • 20 Moroccan Night Clubs
  • 10 4-count Merkins
  • 10 4-count Mountain Climbers

Mosey to the side of the school.

  • 5 burpees

Mosey to the front of the school.

  • 5 burpees

Mosey back to the parking lot and grab your bell.

The Thang:

  • Start at one end of the parking lot
  • 10 curls (each arm)
  • bear crawl halfway across the lot, run the rest
  • 4 burpees
  • run back to starting point & plank for six
  • 20 goblet squats
  • bear crawl halfway across the lot, run the rest
  • 5 burpees
  • run back to starting point & plank for six
  • 6 inches for a 10 count
  • 10 overhead press
  • bear crawl halfway across the lot, run the rest
  • 6 burpees
  • run back to starting point & plank for six
  • flutter with bell, 10 4-count
  • 10 tricep extension
  • bear crawl halfway across the lot, run the rest
  • 6 burpees
  • run back to starting point & plank for six
  • one arm press w/ flutter, 10 4-count each arm
  • run to other side of lot
  • 6 burpees
  • run back to starting point

Mosey back to COT for 3 minutes of Mary

  • boats & canoes
  • Captain Thors to 5×20

Announcements

  • VQ Month
  • CAH
  • Temporary SiteQ for Tomahawk (Sauerkraut on IR)

Prayer Requests

  • Kids in school
  • Travel
  • Hurricane victims
  • Geronimo interview

Ginsu

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The Bird has landed

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Well well well….Your boy Birdcage gets injured and everyone thinks hes gotten soft when he returns. Sorry boys, aint gonna happen. I’m not back to full running form however everything else works fine.

The Thang

Hi my name is, dont sue anyone, lets go.

What a better way to start than a little 1 mile ish run around NAFO at a faster than some desired pace (Kielbasa). Warm up consisted of a plank nightmare. The ten of us circled and entered the plank position. We went around counting off ten counts. About every three ten counts I barked out a different plank variation. We rotated from regular, then left, then right and after 2 minutes of planking we hurt.Next variation was not as fun. We did the same scenario with mountain climbers, peter parkers, and parker peters. Yea……2 minutes of that sucked also.

We then ran back across the AO for some wall sits down at the elementary school. We did wall sits while the line bear crawled past us….twice. Then we all did a ten count each whilst in the wall sit position. I like others to get involved….

Most had noticed we past the pull up bars as we journeyed across the AO. Well, I’m no good at pull ups but everyone seemed to want to do them so off we went. Series included 10 knees to chest and 5 negative 3 counts from the pull up position. We did 3 rounds of this.

So we seemed to be missing something, running. We ran back across the AO to the practice fields. There we did 2 rounds of partner wheelbarrows across the field width wise.

Then back to COT for a well deserved Body Destroyer. If you dont know what those are show up to my next q, if your man enough.

Thank you Kielbasa for the invite. I love qing that AO. I also like that you drank a Coors light in COT. Only a Polish guy could get away with that, or a rucker.

Birdcage out

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A Res-Q for Birdcage, at the Coop.

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Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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You Can Blame Dark Helmet

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The past few weeks have been anything but typical for me. Laid off from my job and then I planned to do a road trip which turned into the road trip from hell in many ways. But God was and is faithful and I made it back home safely and was able to get some drugs in that helped start the recovery process. That being said, I wasn’t sure about my q coming up for the first time at The Fort. But I had just qed at Laces In with the same illness, but didn’t know it. So I figured let’s go for it. About five minutes into COP I thought I might have made a serious mistake, but thanks to the many mercies of God I made it through.

COP was a bit of a blur but it included your typical:
SSH
Imperial Walkers
Hillbilly Walkers
Merkins
Windmills (slowly)
Moroccan Nightclub

After COP we made our way up the parking lot Springs Industries to find a nice flat spot where we could hang out for a while.

The next thing that followed was my theft of Union County (NC)’s Mindcrime’s invention. At center do five burpees, run, to one end and do ten merkins, come back to center, five burpees, run to the other end and do ten LBCs. Repeato until you’ve done ten rounds of ten merkins and ten LBCs. This quickly started to suck in the soup that is South Carolina in August. There was much hatechatter against the q, which makes me very happy and I know you’re working.

After much hate mumblechatter we stopped for a breather to talk about discipline and got a good word about how that ties into being a disciple both of our Lord and of life and making a difference in our own lives so we can make a difference in our families and our world. Aye!

Next up Cindy showed her ugly face and we made our way to the wall where much standing around was seen and some work was put in. Cindy went like this: ten merkins, ten dips and ten squats (or at least I think it was squats. Haven’t gotten my nap in yet). Go until q calls time!

Jekyll was threatening a coup so I wrapped up the sweat fest and we went into some stretching, weird yoga moves and other things to distract you from the fact that I just made you burn off a lot of calories.

Welcome Iron Man to F3 Nation! Thank you sir for your service to our country and for checking out F3 one day while at the park. Great first post!

Be sure to read the newsletter and keep up with all that’s going on at The Fort.

Thank you Bonsai for the chance to lead and I hope I gave you your money’s worth. As in time is money and I hope it was well worth your time.

DT out.

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