Birthday Build A Burpee

At 1910 (7:10pm) on 26 April 1982 YHC entered the world.  Its been 37 years since then, I’ve learned a lot, most of it the hard way. I hoped to share a little of the knowledge I’ve accumulated from my short time here on earth. Punch List arrived and sang me the most beautiful version of Happy Birthday I’ve heard in a while. Dude can sing.

The clock struck 0515 and off we went for a quick(ish) mosey through the gates and onto the field. The Q-drenalin was flowing and there was talk of the abnormally quick pace I was setting.  We circled up near the far endzone for our warm-up.  10 slow windmills and 10 Ranger merkins (thumbs on nipples) that was it, warm-up complete. Things were about to get crazy and everyone would be plenty warm soon enough. I told the PAX to line up on the Goal line for the Birthday beat down I had planned.  I like to make things hard whenever I am given the opportunity to lead. To be honest, my goal each time is to make myself throw up. I’ve yet to do it, but, we all have dreams.

MEAT AND ‘TADERS

Starting at the Goal line, perform 1 Burpee, Bear Crawl 10yrd, 2 Squats, B.C. 10yrd, 3 Burps (from the front leaning rest, bring feet in towards hands then shoot them back out), B.C. 10yrd, 4 Merkins, B.C. 10yrd, 5 Star Jumps, B.C. 10yrd, 6 Burpees, B.C. 10yrd, 7 squats, bc 10yrd, 8 Burps, bc 10yrd, 9 Merkins, bc 10yrd, 10 Star Jumps, bc 10yrd to goal line.

I quickly realised this workout might be the one that makes me get sick, Excellent.  While the PAX caught their breath in the end zone, I shared a little bit about where I was 10yrs ago.  I had just gotten out of the Army. Fresh off of my second deployment, 15 months. My first deployment was 12 months. 27 months of my life spent in a country where 1/2 the people wanted to murder me and it felt like a 1/4 of them tried.  There were many days in Iraq that I felt like i wouldn’t make it through the day. There were 100’s of times where i was convinced “this is it, this is where we die, on a roof, in Iraq, surrounded by terrorists.” When I left the Army, my thoughts went from, “I might not make it through today,” to “I dont want to make it through today.” I spent way too much time drinking and trying to forget. I was lost and wasnt sure i would make it back.

At the goal line, 11 Burpees, Lunge Walk 10yrd b/c that was what Strait Up was doing. We lunged in between each exercise, 12 Squats, 13 Burps, 14 Merkins, 15 Star Jumps, 16 Burpees, 17 Squats, 18 Burps, 19 Merkins, 20 Star Jumps, End Zone.

This second round woke the PAX up, the complaining finally got started. I told Shield a few weeks ago, before his VQ, that the sooner the PAX start complaining, the better he is doing. I checked my clock, we were a little ahead of schedule.  Time to share a little bit more about my journey. When you first enter Basic Training, you are introduced to the concept of a Battle Buddy. A soldier and his battle buddy go everyehwere together. You are not allowed to do anything without your battle buddy in Basic. Need to ask the Drill Seargent a question, you had better grab your battle buddy to do so. They wont talk to you alone. My guess is bc of abuse allegations. After Basic Training, the battle buddy concept continues on. When you deploy to a war zone, your battle buddy is even more important.  I was an infantry line medic, I really enjoyed my job.  I got to fly in helicopters, shoot guns at people, kick in doors, arrest terrorists, and so much more. Part of being a line medic is earning the trust of your infantry guys. Sometimes the 30 of us might be miles away from any kind of ground support. If something happened and someone was to get hurt, I was the only person there with any chance of keeping them alive until a medivac helicopter could come get them. They trusted me with thier lives, and I trusted them to keep me safe when I turned my back, put my gun down, and started working on our friends.  I told the PAX that I had battle buddies that if I called them and said, hey I’m bringing a body to you, they wouldn’t ask questions, they would just start digging a hole. I clarified, that I WAS NOT asking any of the PAX to dig me a body hole.

21 Burpees on the goal line, Power Skip between exercises, 22 Squats, 23 Burps, 24 Merkins, 25 Star Jumps, 26 Burpees, 27 Squats, 28 Burps, 29 Merkins, 30 Star Jumps, power skip into the endzone for a little break and more sharing.

This round of exercises really got them complaining, I was told that I would probably spend my next birthday alone if this was my idea of a good party. I didn’t know I didn’t have friends until I found F3. I had my wife and kids, but no guy friends. Being friendless become my normal. I did everything with my family or alone. I was a sad clown. After I started doing F3, I found my people, again. I had a group of guys who trusted me and cared about me. I found 2 guys who love and care for me in Wegmans and Punch List, my shield locks.  I’m no loger alone, I have a platoon again.

We were still ahead of schedule, time for the final round. I added the Bear Crawls back in to slow us down a bit. 31 Burpees, 32 Squats, 33 Burps, 34 Merkins, 35 Star Jumps, 36 Burpees, 37 Squats. That was it, that was my Birthday beat down, My Birthday Build a Burpee.

I shared a little more, about how I’ve been trying to live me life. I mentioned earlier that there were days in Iraq that I felt, for sure, were gonna be my last days on earth. I’ve started to try and live each day like it was my last. Love your wife like its the last day you get to do so.  Kiss her each day like its your last time getting to kiss her.  Love your kids, hold them, make sure they know you love everthing about them. Tell them how awesome you know they are.  Today could be your last. Dont let the last memory your family has of you, is you being a butthole.  I didnt think anyone would make it to 37. Straight Up and Punch List (who is using vegan cocain) made it to the end. Most of us came up short.  That was the idea, I didnt want anyone to finish, bc no matter how hard we try, we will never defeat time.

 

Thank You Harry Carry for this opportunity to lead. Thanks Birdcage for letting me take your Q. And thank you to everyone who showed up, knowind YHC was on Q and I was gonna try and kill us.

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Q2 2019 PFT @ The Coop!

2019 quarterly PFT at the Coop was on schedule for day 21 of Ass Kickin’ April!  17 PAX came out to see progress that has been made since Q1 of 2019.  We had 8 repeats and 9 new comers.

The Thang

Warm up – Lap, COP with SSH, Squats, IW, Moroccan Night Clubs,  6 count burpees. Mosey to Pull Up bars.

PFT – 1 minute: Pull Up, Big Boy Sit Ups, Merkins.  The 1 mile run.  We did this.  Here is the output.

2019-Q1 2019-Q2
Name Pull Ups Sit Ups Push Ups 1 Mile Run Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40 6 41 45 6:04
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21 26 44 63 7:10
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25 14 42 53 7:28
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48 17 46 48 6:33
DirtyHarry 5 50 50 7:28 12 53 61 DNP
Youts 18 44 51 8:49 26 48 64 8:34
Slash 8 26 31 8:45 9 27 44 7:42
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43 25 43 45 DNP
DD 18 25 54 6:35
Nasa 14 42 41 7:12
Harry Carey 12 32 37 5:58
Geronimo 23 43 40 6:45
Shady 37 44 44 7:03
Hardwood 19 26 51 9:17
FishSticks 11 56 52 6:22
Barry Manilow Present

FunHouseNaked Moleskin:  Looking at the 8 repeat PAX, all got BETTER!  Imagine that.  Continue to take the DRP, you get better.  Either if is all running, Bootcamping, Rucking, etc.  Keep posting and you get better! I have data and a spreadsheet to prove it! #WesaelShakerDolphin?

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SACRIFICIAL RELATIONSHIP FOR SHORTIES

SACRIFICIAL RELATIONSHIP FOR SHORTIES

 – Not a professional, you assume all risk

 – Stretch; front fold/squat, rotate, arm stretch upward

– Mosey to field > jog to 50, sprint; repeat NOT A BREAK, GET HEART RATE UP

– Warmup; SSH, Windmill, imperial Walker

 – The seeds of discontent will yield a legacy of damaged fruit. >> WHAT FRUIT DID THE RELATIONSHIP WITH YOUR FATHER YIELD?

 20 X’s – Everything in cadence, NO OYO

 @ End zone

– Squats, IC > toy soldier to 20

– Monkey Humpers, IC > lunges to 40

– Jumping squats, single ct. > long jumps to 40

– Calf raises 3 ways, single ct. > butt kickers to 20

– Low slow Squat, IC > duck walk to end zone

– Air squared (squat w overhead clap), IC

– Jog to 50, sprint to end zone [X’s 2]

 – A father is the defining relationship in the Shortys life. If a father is loving and warm he provides a template of success for relationships in their future. >> WHAT TYPE OF FRUIT DO WE WANT OUR CHILDREN TO YIELD? NOT JUST OUR WORDS BUT OUR ACTIONS.

 – Repeat X’s 15

 – What do we as father’s have to sacrifice? i.e. jester, time, money, interests. >> FOR THOSE W OLDER KIDS, HOW ABOUT NOT LETTING THEM LEARN FROM THIER OWN FAILURES? CORNHOLE’s MESSAGE @ BLOCK PARTY

 – Repeat X’s 10

 – Repeat X’s 5

 COT

– Doing this so our kids can be free. No more virtuous act that a man can do. RETURN ON INVESTMENT. “For God so loved the world that he gave his one and only Son.”

 – Count off

– Name O’Rama

– Prayers/Praises

– Prayer

 

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The AKA crew Live in Concert

We’ve been blessed with some great weather this week and this morning was perfect.
Disclaimer given
Warm up
Mosey Run around the parking lot
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Run down to the elementary school parking lot

Proceed into the Thang:
Four corner routine
Corner 1 (legs focused)
Lt Dans: squat and then two sets of standing lunges (four actual leg movements)
Monkey humpers
Around the clock lunges

Transit via bear crawl

Corner 2 (cardio focused)
SSH
Burpees
Jump rope in place

Transit via crab walk

Corner 3 (upper body focused)
Merkins
Dips
CCD

Transit via bear crawl

Corner 4 (core focused)
Shoulder taps
Flutters
Crunches

Run completely around after circuit completed end up back at cone 1, rinse/repeat.

Thang 2:
Bring Sally up/Bring Sally Down: High Plank/Low Plank routine

Run back to COT

Today was Ass Kickin’ April (AKA) turn to hit Varsity. Recommend all to take advantage of it and see the Fort’s AOs and meet other PAX.
Thoughts and Prayers:
Funhouse’s son is going on a mission trip to the DR.
Injured Pax
Safe travels to all for the spring break week

Music list:
Ramblin Gamblin Man (live) – Bob Seger
Run Like Hell (live) – Pink Floyd
Born to Run (live) – Bruce Springsteen
Sweet Home Alabama (live) – Lynyrd Skynyrd
Fire (live) – Jimi Hendrix

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Philly Inspired Psy-Ops CSPAN at the Coop

34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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8 at Varsity – Staying Dry

Why does it always have to rain on Fridays? No worries, the Badger Den has plenty of covered space. We started off with an Indian Run around the parking lot and then another lap while we took turns carrying the speakerbox. That thing isn’t light. When it was time for a handoff, we did 5 merkins. It started sprinkling. 3/4’s of the way around the lot got us to the covered walkway near the back of the school.

25 SSH to make sure we were warm.

Partner Dora – 1 pax does the exercise until the other runs to the end of the covered space and back:
100 Boxcutters
200 Moroccan Nightclubs
300 Monkey Humpers

Dark Helmet and Geronimo did a few extra because they were done before everybody else. I’m not sure who let them pair up!

Bear crawl to the end of the covered space, sprint back.

100 Merkins
200 Step-ups
300 LBCs

Big Boy Sit-ups until 5:55

At 5:55 I turned on Chumbawumba’s Tubthumping and we did 27 burpees to end the workout.

Prayers and Praises: Health, Brothers on IR, Unspoken

Peace!

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Pull up bars and Tinsel Utensils

Great chilly morning after a snowmaggedon yesterday, PAX were in for a treat as we needed to stay warm.

We moseyed around the parking lot, about 1/3 of  a mile and started the warm up: Moroccan night clubs, low slow squats, al-gore night clubs, low slow merkin, mountain climbers.

we moseyed to the pull up bars area where we had some utensils to use and get better, a list of exercises was shown and off we went,

8 pull ups BAR

8 man makers w/cindy

8 toes to BAR

8 sledgehammer swing 4 each side

8 knee raises BAR

8 biceps curls w/cindy

8 chin ups BAR

8 overhead press w/cindy

4 tire flips

after one complete circuit we will run down the hill and NUR back up, rinse and repeat, after the second round we took a break to welcome Captain Thor and work on our abs. 1 Big Boy Sit Up-4 American Hammers progressive to 10 BBSU and 40 AH, lots of whining during this exercise as usual and even one PAX wondered why he was there if the Abyss was closer to his house. Then had a visit from superman to stretch out our lower back and we went back to our circuit:

8 pull ups BAR

8 man makers w/cindy

8 toes to BAR

8 sledgehammer swing 4 each side

8 knee raises BAR

8 biceps curls w/cindy

8 chin ups BAR

8 overhead press w/cindy

4 tire flips

on the last round of exercises some PAX where complaining about their arms being shuttered, so I decided to cut it short and end the beat down there, YOU ARE WELCOME!! with 3 minutes to spare we loaded the utensils back in the truck and went for some Mary, flutters, box cutters and rosalitas.

we circled up and went for head count and namearama, we had a few announcements and prayed for our families and kids.

Great morning and perfect weather for an out of the ordinary workout, thanks @PunchList for the opportunity to accelerate some happy campers’ day.

Tinsel out…

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#F3MentalBattle at The Coop

It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).

So, we warmed up, I shared a bunch of statistics, and we went to work.

A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.

I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…

  • Suicide is the 7th leading cause of death among men in the US
  • Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
  • One of the main contributing factors to mental health issues is a feeling of isolation

You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.

Helmet, out.

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Where are you cheating?

16 HIMs descended upon the Coop this AM for the DRP and a downpainment for the day. YHC volunteered to Q a few months ago when Punch List took over as  Site Q. IMHO the Site Q sets the tone and culture for the AO and is the most important building block of leadership in the 1st F. Punch List has continued the momentum from the past Q and has added his style. Honestly, I wanted to be a part of that momentum.

The topic was Choosing to Cheat written by Andy Stanley. This book has served as the Q point for previous workouts led by YHC and resonates with me after the most recent Q Source on M and the Jester. Despite all of my attempts to create relational rhythm across my #Concentrica, I simply can’t keep all of the plates spinning at once. When I choose to spin the M plate, my Mammon slows. When I choose to spin the Mammon plate, I notice my M plate, 2.0 plate and #shieldlock plate slow down. In every instance, I am choosing to cheat when I spin one plate vs. another plate. Something or someone is being cheated.

YHC asked the Pax this AM to choose not to cheat on the workout and away we went…

Mosey down the hill

SSHs x 30 (30 is the minimum)

Its x 15

Windmills x 10

CDDs x 15

10 Burpees

Mosey to next spot

10 Burpees

Peoples Chair x 3 ten counts

Squats x 20

Monkey Hummers x 10

10 Burpees

Mosey to pull up bars

10 Burpees

Group 1 – 10 pull ups

Group 2 -LBCs while we wait

Flapjack and then do it again

10 Burpees (We are up to 50)

Mosey behind the school

10 Burpees

Step Ups x 10

Dips x 10

Rinse and repeat

10 Burpees

Mosey to breezeway

10 Burpees

Big Boy situps x 15

Flutters x 15

Rinse and Repeat

10 Burpees

Mosey to parking lot

10 Burpees

Mosey to COT

IWs x 8

3 Burpees

Windmills x 8

2 Burpees

Total of 105 Burpees

 

Moleskin

  • Prayers and praise to Chicken Hawk and the impact of F3 at the Children’s Attention Home
  • Praise for Repeats Mom for her recent scan improvement with pancreatic cancer
  • Reminder about the Operation Sweet Tooth 8k on 3/30
  • Prayers for Esso who injured his back during the workout
  • Read the newletter

Thanks to Punch List for the opportunity.

Pusher out…

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The Coop 11:2019

15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly…) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees Wegmans accumulated for sleeping through a Q at Fire Ant on Tuesday. (We got mathematically to 600, but probably only 550 counting modifications.)

Warmup

SSH x30
Mtn Climbers x30
TWSS induced bomb jacks
5 Burpees
IW x20
HW x20

Move to line
25%, 40%, 50%, 60%, 75%, 85%, 90%, 95%, full sprint, bear crawl, full sprint, Burpees

Message about acceleration

Burpees

Mosey to pull up bars

Groups of 3
Derkin on hill
People’s chair with calf raise
Pull up

Burpees

Started in the down position and called up/down. Roughly 5 reps each. Switch stations, rinse and repeat

Round 2
Derkin in Hill
People’s chair w/calf raises
Toes to bar

Mosey to elementary lot. Burpees

Curb up for 10 Mike Tyson’s and bear crawl to the other side. Rinse and Repeat.

Lunges Around the World x5 Burpees

Message on self-denial during Lent. Discussion of what we’re giving up. YHC – alcohol, Dirty Harry – alcohol, Esso – TV

Burpees

Head to COT

Burpees
Pigeon Lunge
Seated Forward Bend (held for awhile)

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial that relates to accelerating man and issues that hinder acceleration (The Jester). A fast helps focus the mind to a higher purpose. During Lent, when I’d normally reach for a beer or some bourbon, I am forced to focus on why I chose to give that up for 40 days. I am reminded of what Jesus gave up for my salvation. I try to remain grateful for to opportunity to sacrifice something and be connected closer to his sacrifice. As a bonus, I can also analyze the times I just habitually reach for a beer instead of actually waiting until I want a beer.

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this Q, I  accelerated (and occasionally decelerated) most cadence counts to help emphasize the additional physical gain from moving faster or slower. And hopefully these tempo changes focused the PAX on accelerating in all 3Fs during Lent, much like Cake Boss’s 40 day challenge.

Thanks to Punch List for the opportunity to lead.

-Band Camp dismissed

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