Tag: Harry Carry

Power of Ranch

Leave a comment

Another split Q for two IR guys: Ruby Slippers (restricted arm movement) and Harry Carry (restricted jumping-related exercises).  Total of eight pax in attendance.

Ruby started and did:
Took the PAX to the front of the school for some leg work. Planned 4 laps around the car rider loop with an exercise to be completed in each turn of the loop. At the completion of a lap the PAX were instructed to head to the benches from some Bulgarian Split Squats and Step Ups.  Here was the flow:  Lap 1 – 10 Jump Squats in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 2 – 10 Jumping Lunges in every turn and the complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 3 – 10 Squats in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg,  Lap 4 –  10 Alt. Lunges in every turn and then complete 15 BSSs per leg and 15 Step Ups per leg.  Legs were definitely pumped after those 4 laps.  The PAX were passed on to HarryCarry for more torture.

Harry Carry (focus on arms) :
Thang 2.1: grab a bench and derkins (20X IC)

Thang 2.2: Suffer in place:
Pax split into two groups (P1 & P2): half ‘suffer in place’ while the other half do the exercise noted for 1 minute straight.
Suffragettes do Low plank, Exercisers do Merkins
Suffragettes do wall sit, Exercisers do bobby hurleys
Suffragettes do Balls to the wall, Exercisers do leg lifts
pax swap places and we go through the above again.

Thang 2.3: Fish tracks
move forward per the below, then stop and do exercise noted
bear crawl – merkins
crab walk – LBCs

Run to COT and do Big Boy Sit ups and mak tar jais. Fini.
Prayers for Senator who has since contracted COVID.

TClap |
4

The Bradley and Hey Buddy WODs

Leave a comment

First Honey Badger of the year – and so far the hardest.

Bradley

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 Rounds For TIme

100 meter Sprint

10 Pull-Ups

100 meter Sprint

10 Burpees

30 seconds Rest

 

We finished the Bradley with twenty or so much minutes to spare, so we jumped into the second planned hero WOD on the agenda.

Hey Buddy WOD

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

250M Run (Buy-In)

5 Rounds: 

10x Lunges

10x Air Squats 

10x Sit Ups

8x Burpees

250M Run (Buy-Out)

 

’Twas an honor to lead this morning. Bonus was seeing Tube Sock after a few years.

Punch List out.

TClap |
7

Bushy-Co-Q

Leave a comment

Six pax for the Bushwood bootcamp on this REMARKABLY PLEASANT morning on December 29th.

The Q was shared by Ruby and HarryCarry, both of which are recovering from injuries so we Q’d what we could actually do.

Started with Ruby: focus on legs/running and core.
Pax started at the top of the hill on the back side of the school. Set-up a starting line at the top of the hill with 5 stations approx. 20 yards apart traveling down the hill. At the starting line PAX had to complete 25 squats and then would travel down the hill to the next station. There was a core exercise and a mode of transportation back up the hill to the starting line written at each station. Here’s the flow: Starting Line = 25 squats, Station #1 = 30 LBCs & Broad Jump back to the starting line to complete 25 squats, Station #2 = 30 Flutters(counting 1 leg only) & Apollo Ono back to the starting line to complete 25 squats, Station #3 = 30 Freddy Mercury’s(count 1 side only) & Lunge Walk back to the starting line to complete 25 squats, Station #4 = 30 Gas Pumpers & NUR back to the starting line to complete 25 squats, Station #5 = 30 American Hammers(count 1 side only) & RUN back to the starting line to complete 25 squats.

BREAK BREAK BREAK: Let the record show NUR was actually found to be written as “NER” on the pavement. 🙂

Hand off to HarryCarry: focus on arms. 

Thang 2.1 = Bench work
pax at benches and do: Step ups (10x per leg); Derkins; Butt-touch squats; Incline Merkins; Dips; calf raises (all 10X IC).

Thang 2.2: Prison Yard Burpees
Four cones about 15′ apart, in a square.  Start at cone 1 and do SIX burpees, then bear crawl to cone 2 and do FIVE burpees; bc to next cone do FOUR burpees, et cetera to ONE burpee.  It’s only 21 burpees in total.

Thang 2.3: Pass the Ammunition
Pax plank on a curb, approximately arm’s length apart.  Pax do three curb merkins and then:
pass a cinder block down the line while still in curb-plank, pass it back to the beginning pax and repeat curb merkins. repeat until burned/pax drop out.

Thang 2.4: Pull up bars
NOTE: poor excuse for pull bars at CRHS, but we made due.
Pax on bar, do 10 pull ups, we cycled the pax through (some did plank or dips while waiting for the bar to open up.  Then we did 10 toes to bar.  Same cycle through.

Fini.  Run back to COT, with the  cinder block getting handed off among the Pax.

COT: Prayers/Praises.  All Pax, led by Ruby, named something they praised for in 2021.

TClap |
2

Thanksgiving Convergence 2021

Leave a comment

68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

TClap |
3

Caveman skills

Leave a comment

Five pax at Varsity on Black Friday 2021.
Started with Broga led by Sasquatch, then hand off to YHC for the bootcamp.
Thang #1
Theme was caveman skills, so started with a run (ancient man likely had to run after their prey for a long distance). Then ended up at the pull up bars:
5 pull ups followed by 10 merkins (I/C); repeat. Then a bar hang with knees-to-chest.
Thang #2
A caveman needs to drag his kill back to the family cave. Thus: sled pull from bars to stop sign and back again. Sled has four cinder blocks in it. While the one pax pulls the kill, the other pax toss a 15lb slam ball to each other. Each pax got a chance at the sled pull.
Thang #3
Run as a group down to the elementary school lot.
Spear throw. Homemade ‘spartan’ spear and capybara target. Pax started at about 40 feet from target, and we all missed. Got a little closer, and all missed. Got a little closer and Skate connected for the kill!
Celebrate being able to eat with 10 burpees.

Run up to shovel flag and do 4 mins of Mary.
Fini/COT

Materials/instructions:
Sled: plastic concrete mixing tub (large) from Lowes. A rope is wrapped around the tub’s lip.
Capybara target: foam, cardboard, googlie eye, glue; marthastewart.com for instructions.
Spear: shovel handle, lumber nail/spike, 2-part epoxy. Also marthastewart.com for instructions (jail-house lessons section).
Some workouts are best done when there is no-school…don’t need someone calling the cops on a “…bunch of guys running around with a spear…”

Skate takes the kill!

TClap |
5

21-Gun Salute for The Veterans

Leave a comment

Great morning!! A little chill and NO rain!!
No FNGs. A solid group of 5 Caballeros!! Disclaimer was disclaimed.  Off we went.

Rain around the parking lot for warmup. Approx 500m. Circled up for warmups. 15-25 each of the following:
* SSH
* Windmill
* MNCs
* Produce/cherry/weed/strawberry pickers
* IWs

Then started the main event. A 21-gun salute:
* Run a loop (approx 500m) – the dang track out back was locked so we improvised, then when back at the start do….
* 21 Merkins
* 21 Hillbilly Squats – go down to a LSS, then on the way up transition to a hillybilly walker.
* 21 LBCs
* 21 MCs (2 ct)
* 21 American hammers (2 ct)
* Rinse and repeat

There were a few injured PAX present so most walked the lap, myself and Kielbasa ran it all and got in at least 5 rounds. The others got in 3 rounds plus extra exercises. Wonderful mumblechatter with this group! It’s been a while since I’ve seen my homie Kielbasa so it was great catching up and hearing about how his life has been.

Back to the COT.

Announcements: A LOT of opportunities to get involved. Read the newsletter and be intentional!

Prayers for health and healing for many; for Drop’s friend Kevin who is a veteran dealing with demons and struggles; for Keilbasa’s wife (praise) for all her work and help while they move into the next chapter of his business life; for all our veterans; for JD’s 2.0’s dealing with teen angst; for NASA’s wife and her health.

Special thanks to our veterans for everything. It takes a special person to sign on the dotted line and commit to the military life, not knowing what you are going to get, where you are going to go, what are you going to do, and whether or not you are going to come out of it alive – all to help liberate the oppressed, provide for those who cannot provide for themselves, defeat evil and tyranny, and help foster freedom in its many forms. They are doing these things all while not really knowing who they are doing it for, other than it is someone in need. It is the ultimate action or display of putting others ahead of yourself, living 3rd, and not expecting anything in return. Many cannot do this to the magnitude done by military members, as well as first responders. I have a 13 year old son who, if he has his way, will become a USMC soldier one day (it’s about 5-9 years away, pending if he goes to college). As a father this makes me as scared as it makes me proud, but when someone is so strongly driven by those deep beliefs, you are doing the world a disfavor by being selfish and trying to hold them back. When you see that in people, it is God in them shining through. God bless them all.

Thanks for the opportunity to lead. God bless.
– NASA

TClap |
3

Dam to Damn Bar 10K 2022

Leave a comment

Hey Fort pax: the best damn 10k race is returning for 2022!

When: Saturday, January 29th, 2022 with official start times TBD

Where: Race start is at Catawba River Access (Fort Mill Dam), and ends at Amor Artis Brewing on Main St. Fort Mill.

Who: any/all F3 Pax, FiA crew, and the general public can participate in this race.  Number of entrants this year increases to 250!

Why do this race:

  • Proceeds go to three great (and local) charities:
    1. 809 Foundation: honoring Detective Doty by providing assistance in: substance abuse prevention and treatment; youth mentoring; and community unity.
    2. Hometown Heroes
    3. Foundation for Fort Mill Schools
  • A great warm up to the Dam2Dam race,
  • One free beer per participant and fellowship/fun times will be had post-race at Armor Artis!
  • One free tee shirt (cut off date is Jan 3rd 2022)

Cost: Early bird registration is $40, and increases to $45 on Dec 31st 2021

Sign up at: www.d2db10k.com <-Easier this year since you can pay here too!

…remember you’ll get one beer and a tee shirt is included!

TClap |
21

Loopy Loop

Leave a comment

Total of eleven pax for the third installment of Q-swap Thursdays in October.
Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp.
Since Ruby Slippers’ shoulder is on the mend (TAPs), I covered for him today at Laces In.

Disclaimer given and began with some simple stretches.
Warmup: Motivators from 7 (thanks to Tesh for reminding me of a movement I forgot in these Motivators).

Run

Thang: Four corners loop
The routine is explained as: Four corners, cone in each corner, exercises noted on the cone. Will go through these four corners twice to cover a total of eight different exercises.
We do the exercise AMRAP-style for 1 minute
Pax then record the rep count w/ chalk
Pax run to the next cone together as a group
The eight exercises, in order, are:
Burpees
Squats
Leg lifts
SSH
Hand release merkins
Shoulder taps
Monkey humpers
Big boy sit ups
Then for variety, there is a ninth cone, which is:
Bear crawl forward five parking spots, then do 5 merkins, proceed to another five parking spots, then do 5 merkins…continue until time is called. Record distance traveled.

After the nine cones, had a slight break, talked about “if it’s worth doing, it’s worth measuring”
And read the two verses below. Point was: we are out here in the gloom working our butts off, we should be measuring it.

Then proceeded back to the cones for a last round of AMRAPs, with the goal of beating your prior number.

Time called, ran back to COT.

No Mary, got some in the thang.
Fini

1 Timothy 4:15
Take pains with these things; be absorbed in them, so that your progress will be evident to all.

Proverbs 13:4
Lazy people want much but get little, but those who work hard will prosper.

NMM: could have removed the ninth cone…would have permitted more time to complete the second loop.
This parking lot has a total perimeter of about 400 meters; so running a loop gets you a ¼ mile.

 

TClap |
5

Ring of Fire

Leave a comment

46 degree morning with a full moon. 7 men were ready to get the day started. We had a brief disclaimer set off on a Mosey and worked into a bit of warm ups, headed to the pull up bars 5,4,3,2,1 hold al gore In-between sets. Mosey to road 3 sets 10 merkis 20 flutter kicks. Mosey down to elementary school 3 sets at garden beds of 10 dips 10 CDDs. Move over to the small track 5 merkins, 10 squats, 15 lbcs, run lap double amount per exercise keep rolling for 5 sets final numbers were 25 merkins, 50 squats, 75 lbcs. Mosey to hill give it all you got and while doing that think WHY am I grateful this morning. 5 pull up buy out.
COT.

Announcements- Nov 6th convergence at Armory
Dec. 3rd golf at Waterford.
Dec. 3rd holiday social hour with Ms and other pax (more details coming soon)

TClap |
12

Big Book of Pain

Leave a comment

Six pax posted at Footloose.  I was expecting rain, but none was to be had.  This was part of the Q swap event for October…I was filling for Ruby Slippers.  Disclaimer given (twice) and then proceeded to:
Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 9x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the church.

Thang 1: HIIT Routine (Harry Carry’s “Big Book of Pain”)
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s

Mosey run as a group around the church.

Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks

Mosey run as a group around the church.

Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat Jumps
step ups
SSH
Mosey run as a group around the church.
Re-read chapter 1…make sure it sinks in.

Run back to COT area.
Thang 2: music routine
Sally routine: leg lifts, sally up = legs all way to 90°, sally down = 6″ off the deck.

Fini

Close out COT with ShopVac’s prayer.

Since Footloose is a ‘moderate’ work out, the Q should include some extra ’10 counts’.
But: I used Olaf’s suggestion from the podcast “Stuff worth trying” and asked a pax why they do F3 as a replacement for 10 counts.
This was a good application of the technique since this morning’s group was a mix of 4 veteran pax and 2 relatively new pax.

TClap |
6