You getting Chesty with Me?

Disclaimer

Warmup

Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.

SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC

LAP

SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap

Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate

Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s

The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.

COT

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That was a lot of sit-ups

My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!

 

 

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Just a Mere Tune-Up

How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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TABATA FRIDAY

14 men kicked off their Friday morning with a good sweat at The Swamp.  About 1/2 left with their rucks, and the rest of them did this:

The Thang:

Short mosey up and around one of the  large parking lots,  and stop in the front of the Sprint store for COP:

SSHx25,merkin x 10,  IW x 20, windmill x 15, squat x 20, small arm circles (20 F/20R), large arm circle (10F/10R).

Take a lap around the parking lot and stop at the same spot for Tabata:  8 exercises, 8 sets of each exercise, 20 secs per set, and 10 secs rest in between each set.  The exercises were:

  1.  Carolina Dry Dock
  2. Flutters
  3. Squats
  4. Mountain climbers
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. LBC’s

COT

This is my ‘go to’ workout when I have no time to plan a workout.   I accepted the Q invitation from Cha Ching last week, and I didn’t look at the date.  When the reminder came through on Tuesday, I thought,’ oh crap, not this week!’  Work and family obligations have been especially challenging lately,  and I was not planning on squeezing in anything else this week.  But, I canceled on Cha Ching the last time he scheduled me, and I didn’t want to do it a 2nd time.  So, the Tabata fit the bill.  You can make this workout as hard as you like depending on which exercises you pick.  Today’s workout was about in the middle of the tough scale and I designed it to suit my current fitness level and my sore knee.

There was very little mumble chatter today, save for one moment when one of the Pax let out a rather loud release of gas  (not sure who).  Someone said, ‘dude, you may want to check that’,  and the response was ‘no, I’m good.’  That made me laugh.  Not sure why fart humor still makes mature men crack up.

We had a good crowd today and it was nice to see some new and familiar faces, and also a banged up face (hope you are feeling better Jedi).    I’m glad I was able to fit in this Q and, as always,  it was a privilege to lead such a fine group of men.

Announcements/prayers and praises:

This month is Mental Health Awareness month.

Prayers for Twister’s niece who committed suicide, Cornerstones daughter, and Senator T’s mother.

 

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Splash

When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

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Fire Ant 4/2/19

I have been running too much… but now it’s time to get ready for May’s GoRuck Heavy.  No better way that to lead the men at our rucking AO the Fire Ant. Cool morning in April, they are expecting SNOW today (and it came). But for 5:15am we were good to go.

12 other  men rucked up and many brought extra sandbags so we put them to good use.  After the normal disclaimer, and Admiral’s 2nd post (1st ruck) we lined up 2×2.  Man to the left had a sandbag, man right would be his partner.  We took a nice stroll around the drop off loop, switched sandbag half way through.

COP rucks off

SSHs – Windmill – Daisy Pickers – IWs – Merkins – Mountain Climbers

To Tiered Hill

Bear Crawl to each Tier –  do exercise – then crawl bear down from top stopping to do exercise again at each tier

10 Merkins

10 Squats

10 Lunges

Mosey with bags 2×2 to back of school parking lot

Switch bags every 2 minutes

COP with Ruck off

  1. Curls      2. Overhead Press     3. Swings     4. Tricep Extensions

5. Man Makers      6. Flutters w Press           7. Bent over Rows

Mosey to the front of the school again carrying sandbags 2×2.  Switched partners once

Finished with Ab Lab: America Hammers and Big Boy situps.

COT

Announcements – 2nd F Lunch today, several ruck events coming up this week to get your miles and muscles in!

Prayers

For healing, surgery, getting along with family.

Thanks for the opportunity to Lead!

~Royale

 

 

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Ruck Rotations

Ruck a little ways to lot behind burger place.
3 rounds of the following:

  • 6 Curls
  • 6 Thrusters
  • 6 Tricep Extensions
  • 6 OH Presses
  • 6 Ruck Swings
  • 60 second OH Hold

Ruck a little ways to in front of Old Navy.
3 rounds of the following:

  • 6 Burpees
  • 6 Merkins
  • 6 Squats
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 60 second Legs 6″ off ground hold

Ruck a little ways to Target lot.
3 rounds of the following:

  • 6 Big Boy Sit-Ups
  • 6 Flutters (4-count) w/ruck OH
  • 6 Toes to ruck (to be renamed ruck to shins)
  • 6 LBCs w/ruck OH
  • 6 6″ Tucks
  • 60 Plank hold

Double time it back to COT. Nothing fancy this morning but I think we hit everything.

-Mainframe

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What….Gecko has a Ruck on?

20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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FTW – Forget The Winkie

I had prepared a coin flip workout 5 weeks ago where we flipped a coin to see if we would use the right hand side or left hand side of the winkie for each exercise.  This week was to be the “other” side that didn’t get selected.  After seeing no FNG’s and giving a disclaimer, the ruckers (led by Maximus) took off and so did we.  Since our numbers were low (good luck p200-ers), Mile High suggested I ditch the winkie and see what happens.  So knowing nothing about what to do, I found us a nice little parking area to get warmed up.

WARM – O – RAMA:
– 15 x imperial walkers
– 15 x hillbilly walkers
– 10 x tempo merkins
– 10 count 6″ plank hold
– Back up for a 10 count: right hand and right foot high
– Flapjack
– 15 x LBC
– 10 Crunchy Frogs, OYO

Mosey to the wall hall between HD and Target:
– Hands on the wall, 10 x shoulder taps, dc
– Run to opposite wall, feet on wall, 10 x shoulder taps, dc, run back
– Wall sit, add on, one PAX at a time as follows:
(PAX 1) –> run to other wall, 10 x derkins, run back
(PAX 2) –> same, add 10 x SSH after the derkins
(PAX 3) –> same, add bear crawl instead of run to other wall
(PAX 4) –> same, add high knees instead of run back
(PAX 5) –> same, add 10 x merkins
Now reverse, so PAX 1 does them all, PAX 2 removes first exercise, PAX 3 removes first and second, and so on.  If you’re confused, just stop trying to figure it out.  It was so that we all ended up doing the same amount of work.

Mosey to water fountain for the thang:
YHC has either a 1 or 2 behind his back. Get it right, do the exercise and run a lap without the islands. Get it wrong, the lap is with the islands. YHC calls out the PAX one by one to guess, and they also get to call the exercise. First up, (1) #wrong 5 burpees + long lap. Second up (1) #wrong 15LBCs but HOLD UP.  We’re going to add on again.  5 burpees plus 15 LBCs + long lap.  Third (2) #correct 5 burpees + 15 LBCs + 10 double count heel touches + short lap. Fourth (1) #wrong 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + long lap.  Last (2) #correct 5 burpees + 15 LBCs + 10 DC heel touches + 7 merkins + 30 dips + short lap.

Mosey to Office Max parking lot close to COT. Shuffle back and forth for about 15 parking lot lines. Jailbreak to COT.

All in all we hit 2 miles and did some great exercises and got to build on each other’s ideas.  Not a bad start to a Friday considering there was no plan.  Sometimes, no plans are the best plans.  I had a blast being able to lead for a moment today.  Mainframe had to take off to more bigly importanter things but we ended with a strong COT.  Announcements included a F3/crossfit event at WEP and operation sweettooth. TAP’s to the P200 PAX and all racers for health and safety.

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Tinsel’s Birthday month pain fest starts at the swamp

I had the opportunity to sub for Sasquatch, we had 4 bootcampers, 4 ruckers and 6 runners.

I kindly asked the ruckers to join the BC but they declined the invitation to our pain fest.

After a quick disclaimer, Mile High, Cha Ching, Copyright and YHC moseyed for about 1/3 of a mile and did the warm up:

Side straddle hops, windmills, moroccan night clubs,  low slow squats and some cherry pickers.

Following the warm up we moseyed to the stairs next to the back of Just Fresh where some props had been dropped earlier, we started the following with a run up and down the stairs after completion of one circuit:

8 Carolina Dry Docks

8 man makers w/block or weights

8 sledgehammer swing each side

8 worst merkin ever W-R-D

8 touch ground squat

8 biceps curls w/block or weights

8 shoulder tap each side

2 tire flips

After 3 circuits we took a “break” and run around the block were Omega sports used to be to comeback to the stairs and props for 2 more rounds of pain.

With 3 minutes in we found a grassy area for some superhero workout: supermans and the famous Captain Thor, lots of mumble chatter here, one PAX commented that it was the hardest mary he has ever donebut never gave up.

With two minutes to spare we run back to COT to meet the runners and ruckers.

We finished up with announcements, prayers and praises.

Great work by everyone!!

Tinsel out… until the next day

 

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