Tag: Hauschka

Fast! Baby Laps!

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What does that mean? First, shout out to Hauschka for the invite to Sea Legs. After attempting a route through Palisades for 20 minutes the day before, I decided on an oldie. Lets run in circles around the school real “fast” and then do baby laps for recovery. So we did that for 45 minutes. Great to see Tater, Royale, DaVinci and Haushka. It’s been awhile but it’s been my fault. Need to resist the fartsack more. Should be easier with the weather picking up. Take a peek at our Laps Strava Art below.

COT was great with some open an honest requests for prayers and praise. Nice to know this brotherhood exists to lift each other up.

BOM on Royale!

Thanks again Hauschka!

Zima Out!

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Speed work @ Sea Legs

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Many guys still working on P200 prep.  I got the call to Q late on Monday night, figured I’d mix it up a little bit. Showed up on a cold morning about 33° but it didn’t take long for us to warm up!

Our  goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times – pushed each other really hard.  Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop  where I had marked a straightaway of about 75 yards set up cones to cones.  For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint.  Looks like we did that four or five times.

As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day.  I think Shakespeare, Peg, Cha-Ching and I really improved our speed.

Here’s how it looked.

Great way to start your day!

An honor to lead,

Royale

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Feeling the Need, the Need for Speed

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Chilly, clear, dry. New Sea Legs locale (same locale as Abyss). 7 PAX showed up to get better. 2 other PAX were already out there doing so.

5:15 hit, no FNGs. Brief warmup right at COT start of the following:

  • SSH x 20
  • WM x 20
  • IW x 20
  • HW x 20
  • Stretch the hammys

Then mosey to the back of the school while doing one-legged bunny hops and high knee skips for height to further loosen/prep the legs.

Farleks:
Small ‘track’ out back of the school, less than 400m around (maybe 200-300m). Used a whistle to trigger when we run/cool down. We did a Farlek circuit in the following intervals (minutes at ~85-90% full-go / minutes of cool down run) :

  • 1/2
  • 2/2
  • 3/2
  • 2/2
  • 1/2
  • Rinse and repeat

Pax did 2 complete circuits. GREAT push!! Next time the full-go times will be longer.

Slow jog to COT to meet up with the mileage runners already out there (Witch Hunt and Jedi)  for announcements, Prayers, and Praises.

If you are a runner – beginner with aspirations or seasoned veteran – speed work is essential to becoming a better, stronger, faster, longer runner. It conditions your body in many ways – muscle strength and endurance, lactic tolerance, lung capacity, and oxygen transfer/use. Plus when you start seeing your body improve, it has a positive mental impact as well.

God Bless and Thanks for the opportunity to lead,
– NASA

 

 

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Pantheon Tribute to Mr. Clean and His Bride

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Warmup:  Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1:  Side Straddle hops to summersault to Station 2:  Pullups on Fence,

Station 3:  Bombjacks to Lunge to Station 4:  30lb kettlebell swing,

Station 5:  Burpees to Crabwalk to Station 6:  50lb Ruck Press,

Station 7:  High Knees to Bear Crawl to Station 8:  20 lb Sandbag American Hammer,

Station 9:  Squat Jumps to 1/2 Suicide to Station 10:  40lb Sandbag Slam,

Station 11:  Goofballs to Bear Crawl to Station 12:  20lb Ruck Upright Rows,

Station 13:  Roll Merkin to Gorilla Walkers to Station 14:  10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers:  For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life.  For Lutefisks mother to be cured of cancer.

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Bring Back the Donkey Kicks

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9 Pax and 2 Runners showed up in freezing temps and were ready to get after it. The runners were already off to the races so the rest of us needed to move to warm up.

There was no disclaimer given as there were no FNG’s present, but after NASA pointed it out, YHC relented and gave a brief one while we moseyed (knees to chest, toy soldiers, butt kickers) to the back of the school.

Warm-Up (IC)

15 – SSH
15 – IW
15 – WM
15 – MC
15 – Peter Parkers
15 – Parker Peters

The Thang

We moseyed to the paved hill behind the bus circle for some partner work (size did not matter).

Partner 1 – Lunge walk to the first rock pile. Backward lunge walk to the second pile and run it out the rest of the way up and back down.

Partner 2 – Work on the exercises until partner 1 is back down the hill and flapjack.

Exercises – (50) Burpees, (100) Big boy situps, (200) Squats and (300) LBC’s

We finished up the last 50 LBC’s as a group and then moseyed to the wall for some People’s Chair.

Hold the wall while each Pax counted down from 10.
Hold the wall on one leg while each Pax counted down from 5, switch legs for another countdown.

Mosey to the grass hill for more hill work with 11’s.

**Now the reason for the title of this backblast**. When I started in F3 in September of 2015 it seemed like every bootcamp contained at least 50 donkey kicks. No real thought here but they are terrible and we should do more of them! And so we did…

We started at the bottom with 1 donkey kick and ran up the hill for 10 monkey humpers. 2-9, 3-8, etc…It was as terrible as it sounds and a lot of mumble chatter accompanied our second round of hill work. With time up we slow moseyed back to COT.

Great job by all the Pax. I know my quads were successfully shredded by the time we finished up.

Announcements
Joe Davis – 1/6
CAH workouts – NASA encouraged everyone to step up and get involved
Read newsletter for upcoming events. Lots of them.

Prayer Requests
Qbert and M are dealing with where God wants them to serve for a church home
Mr. Clean is dealing with some struggles right now and needs to be lifted up
Cerrano has a friend that is expecting and dealing with her husband’s recent passing (30 yrs. old)
Lutefisk’s Mom isn’t doing well and he is traveling to be with her in MN
Unmentioned prayers
Parenting (continue to lift one another up in this important, yet difficult at times, task with which we have been entrusted)

Thanks Bones for the opportunity to lead. Always honored.

Until next time…
Hauschka

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The DaVinci Cones® Redux

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Forecast called for a warmish start for December, but a high chance of rain, so I wasn’t sure if we’d have a crowd or just a few. Very glad to see a bunch of cars when I pulled up. We ended up with 14 including YHC.

The Thang

Ran around the parking lot to warm up the legs, with a little side shuffle then circled up for some COP:

SSH x 15
Low, slow squats x 15
Slow, old-man windmills (just 10, since I was reminded it’s just a 45 minute workout
Merkins x 10
A little downward dog and honeymooner to stretch out
Mountain Climbers x 15

Then a short mosey to the traffic circle in front of school. I spoke briefly about our theme of the month, which is “Gifts.” At other workouts, the Qs have spoken about Gifts, be they tangible, material things that we give and receive, or intangible, like the gifts of time and support and love.

My message was about the holiday phenomenon of the REGIFT.

Today, I decided to reuse a workout I led earlier this year at the Abyss. It worked pretty good then, and worked well today, too.

Here’s what we did:

Partner 1 acts as a timer, going halfway around circle drive to the Cone using the prescribed means of conveyance (bear crawl, crab walk, etc), then runs the second half while Partner 2 does the prescribed exercise (squat jumps, merkins, etc); then switch

1. Bear Crawl | Squat Jumps
2. Lunge Walk | Merkins
3. Crab Walk | LBCs
4. Lt. Dangers | Plank Punches

Then a mosey around to the side of the school for some Wall Sits.

Have a seat, won’t you? A PAX from either end of the row runs out to the center stripe in the driveway, does 3 burpees, then runs back to the wall.

Finally, a mosey around to the track behind the school.

This is one of the set-it-and-forget-it workouts I like to uses. It’s self-paced and allows for some cardio as well as a variety of body-weight exercises. Plus, if someone finishes and there’s still time on the clock, we can always rinse and repeat.

Start at Cone #1 at one end of the track, do the exercise and prescribed reps, run to the other end of the track, do #1 on Cone 2 at  that end, and so on.

Cone #1
1. Slow Squats (20)
2. Curb Dips (20)
3. Mtn. Climbers (20 d.c.)
4. Curb Derkins (20)
5. CDD’s (20)

Cone #2
1. Imperial Wlkrs (20 d.c.)
2. Jump Lunges (10/leg)
3. Freddy Mercurys (20 d.c.)
4. Flying Squirrels (10)
5. Peter Parkers (10 d.c.)

NMM

All jokes aside about gifts and regifts, at COT I shared my feelings about what a gift F3 is to me. I was able to thank DarkHelmet again for EH-ing me for weeks, finally convincing me to post at the Deep on a warm Saturday in April of 2016.

I was hooked from the very first workout.

Mind you: it nearly killed me (curse you, Jack Webb!), but the remarkable thing to me was how I felt welcomed from the moment I got out of my car. I was supported and encouraged during that first workout, and that encouragement and support has continued to this day.

I challenge each of us to continue offering support and encouragement to FNGs and long-time PAX alike.

The world may beat us down. This group can help build us back up.

So during this time of giving, I want to thank all of my brothers for their gift of friendship and support and encouragement.

I feel blessed to be a part of this group.

DaVinci

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Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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3×3

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In the better late than never category was able to get out to lead my VQ.  Joined in the rainy gloom by 15 PAX.  After a quick disclaimer we moseyed over to the basketball court area for warmup (Squats, Cherry Pickers, Merkin, Windmill, SSH, and Moroccan Nightclub)

Prepping for this had the #3 stuck in my head for some reason so wanting to not overthink things and keep it simple for my VQ I had exercises written down at 3 stations w/3 exercises at each around the track.

  • Station 1 – 30 Squats, 50 SSH, 20 Lunges
  • Station 2 – 20 Big Boy Sit Ups, 50 LBC, 30 American Hammer
  • Station 3 – 20 CDD, 30 Dips, 15 Burpees

I never really have a great concept of time out in the gloom so planned on 2x through each and see where we’re at (thank you Royale & Bones for helping me keep time!)  Had some extra time after that so decided to mosey to the top of the track for partner up exercise of wind sprints and burpees (note to self, don’t ask for suggestions on partner exercises)

Recovered and had a few minutes left so wall chair was recommended.  Ran the wall chair with the pax at each end doing a bear crawl to the curb + 2 burpees.  Mosey back to COT for LBC, Flutters, and Freddie Mercuries.

Thank you for the opportunity to lead.  I found it to be a good and enjoyable challenge.  Was great to have encouragement from the group!  Till next time

Baywatch

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Twisted Twister at Abyss

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14 PAX (10 regulars + 3 runners + 1 FNG) assembled in the cold gloom of the Abyss for a mid-week jump start. A severely jumbled attempt at a disclaimer was made (followed by much mumble chatter regarding additional items that were left out), then the fun began.

Mosey around the parking lot with some toy soldiers, tip-toe walks, and heel walks before gathering for COP, which proved to be a time to both warm up and look ridiculous.

All in cadence:

  • 10 windmills
  • 12 thriller lunges (wish we’d had video of this; made mental note for next time)
  • 15 Moroccan night clubs
  • 10 merkins
  • 8 hydrant circles (forward and backward) per leg (these hurt a bit)

Recover, shake the legs out, then mosey around to back of school near the grassy hill to find the Twister Board of Pain.

Laid out the ground rules:

  • Spin the spinner
  • Exercises done OYO
  • After completing assigned reps, run down the hill, 5 bomb jacks, then back up the hill
  • Ab work until the six is in
  • Rinse and repeat

Exercises on the board:

  • Two arms
    • Merkins x20
    • Burpees x10
    • Downward Dog to Plank x20
    • Donkey Kicks x20
  • One arm
    • Merkins x20 (10 per arm)
    • Burpees x10 (5 per arm)
    • Downward Dog to Plank x20 (10 per arm)
    • Donkey Kicks x20 (10 per arm)
  • Two legs
    • Burpees x10
    • Bear Crawl 40 yards total
    • Bunny Hops 40 yards total
    • Squat Jumps x20
  • One leg
    • Burpees x10 (5 per leg)
    • Bear Crawl, aka Boo Boo Bears 40 yards total (20 yards per leg)
    • Bunny Hops 40 yards total (20 yards per leg)
    • Squat Jumps x20 (10 per leg)

PAX started fast and furious, as no exercise had tons of reps. But moving quickly leads to more work, and it didn’t take long before requests for 10 counts began. Lost track of the number of times down and up the hill, and there may or may not have been human intervention in the stopping of the spinner (three spins in a row landing on Squat Jumps got vetoed) at various times. Never did it land on one-arm Burpees, Donkey Kicks, or Merkins, yet we did Squat Jumps at least 3 times. Statistically this is unlikely, but obviously not unheard of. There’s always next time.

Ended with a long, 2-minute mosey back to COT to meet up with runners.

Announcements:

  • CAH on Saturday. Should be a good group, with a special guest appearance mentioned.
  • 2.0-friendly Halloween workout at The Deep on Saturday, 28.October. Starts at 0800. Lots of candy. See Pre-blast.
  • Fast 5 coming up November 4. Lots of fun. Lots of bacon.
  • Royale waxed eloquent about the (every-inch-of-) twenty mile ruck on Saturday as part of the Capital Ruck Tour (see http://capitaltour2017.com/, or follow @capitaltour2017 on the twitter). Amazing experience, with awesome and inspiring stories of those involved.

Praises and Prayers:

  • FNG Head Case, who EH’ed himself after “years” of thinking about it.
  • Prayers for marriages, and families in general. Many of us know someone going through divorce or other difficult family issues, so prayers for them.
  • Prayers for patience. We all need it.
  • Prayers for our country and its leaders. Tensions and divisions are high.
  • Praise for good report on Witch Hunt’s M’s pregnancy. Everything looks good, and less than a month left!

NMM

In prepping for this workout, I was consistently reminded of what we read in Proverbs 16:33:

“The lot is cast into the lap, but its every decision is from the Lord.”

It’s a small and seemingly random thing to flick the spinner on a Twister board and see where it lands, just like casting lots or throwing die or flipping a coin to make a decision seems to provide a random result. And even the result may be of little importance in the grand scheme of things (will it matter if we do 10 burpees or 20 squat jumps?). Yet God is sovereign, and nothing is spontaneous or random to Him, nor is anything of little importance. He was and is in control of the outcomes.

But that does not mean we have no role to play. The spinner didn’t spin itself. The emails don’t write themselves. The diapers don’t change themselves. God has chosen to accomplish His purposes through fallen, broken humans, and we get to be a part of that. It’s not always easy, and at times it may not look good to us. Yet the same God who created all things and keeps everything in order knows us each intimately and has a specific purpose for each one of us. We are not here in the Charlotte area in 2017 by random accident, but by specific and intentional design.  So I encourage you as you go about your days, acknowledge God’s hand in every moment, in every conversation, and rejoice in the opportunity to get to be a part of His plan.

Definitely didn’t think a Twister board would make me think so hard.

Until next time.

Jedi out.

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Q School at Abyss – 10-11-17

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Welcome to Q school from Senator Tressel and Ginsu! 19 PAX posted to sharpen their leadership skills.

Senator Tressel started off with guidelines on safety:

  • Always start with a disclaimer as a reminder, especially to new guys, that this is a voluntary workout led by non-professional fitness leaders. F3, nor the Q for the day assume any reliability if you get sick or hurt.   Be aware of your physical limitations and modify the workout if you need to.
  • Workouts are rain or shine, but should be cancelled if the conditions are unsafe. Usually this will be due to lightning or ice, but can be for other reasons.  The Q should use good judgement and make the call to cancel if he feels the conditions are not safe.  It’s OK to cancel a workout.  There will be another one tomorrow, the next day, and the day after that.  BE SMART.    Spring’s Maltz Challenge at NAFO was sighted as an example of what not to do.  The Q should also determine what exercises are safe to do (i.e. – no partner carries up a wet hill)
  • Always start with a warm up. ‘Surprising’ the Pax with 30 burpees to get things start might be fun, but is ill-advised.    Today, we did the Tressel  standard warm up which includes lunge walks, knee and ankle pulls, toy soldiers, arm circles and pulls.  Jogging and stretching are always good to start off a workout.

After the warm up, we moseyed to the back of the school for COP. ST led off with 25 side straddle hops and 10 merkins and then invited some of the newer Pax to lead exercises and practice counting. Things we stressed today:

  • The proper way, official, F3 way to start exercises in cadence is:  THE NEXT EXERCISE IS……, STARTING POSITION…MOVE….IN CADENCE… . EXERCISE!  (this is commonly done incorrectly)
  • COUNT MORE SLOWLY. ST is of the opinion that guys, in general, count too fast.  Slower counting is more effective for conditioning and leads to better form.  Your count should match your body movement when counting.
  • PROJECT YOUR VOICE so everyone can hear.
  • If your AO has pull up bars use them as much as possible.  The Abyss does have pull up bars so we split into three groups and did pull ups, step ups, and one lap around the track (3 reps were planned, but we only had time for one).

After each group got through a round of pull ups, we all assumed the plank position in a a tight circle for today’s message. Working the monthly theme or other message into the workout is not required, but can be an effective addition to the workout.    This is something unique to the Fort region.

Senator Tressel normally does not do a message, but felt compelled after reading an article about the reasons that people commit acts like the recent mass shooting in Las Vegas.  The writer opined that loneliness, frustration, unhappiness, and lack of purpose can lead people to commit heinous crimes.  The mission of F3 addresses these issues.  ST shared that the greatest thing that F3 has done for him is make him a much happier,  ‘at peace’ man.

ST handed off to Ginsu for the 2nd half.

Mosey to the front parking lot.

For the second half of the workout, we focused on the following:

  • Simplicity – Keep the workouts simple! Creativity is encouraged, but not at the expense of a solid, well organized workout. Keeping your workout simple makes organization easy and is less confusing for the PAX. Repetition (e.g. DORA, Jacob’s Ladder, etc.) is a good way to keep workouts simple.
  • Simple does not mean EASY! Burpees, pull-ups, merkins, bear crawls, etc. are all SIMPLE exercise options. But they are not EASY. Challenge the PAX with good workouts, keep it simple, but not EASY.
  • If you can’t do it, don’t Q it! – Challenge your PAX, but don’t turn a 45 minute workout into a CSAUP event. Use good judgment and don’t ask your PAX to do something that you can’t do yourself.
  • Pick up the SIX! – F3 is not like other workout groups. Here, it is you vs you and we pick each other up. We also EH new PAX weekly that are often as out of shape as the rest of us were when we began. Pick them up, encourage them. Appoint one of the PAX to hang back with them, if necessary.
  • Write your BackBlasts! This is part of the responsibility of being a Q. The simpler your workout, the easier the BBs are to write. It takes 5-10 minutes to do this. Just get it done.

With all this talk, you would think we didn’t actually do any work…we did. We kept it simple.

  • 4 cones in the shape of a square 50 yds apart. Do the following exercises at each cone, run to the next:
    • 5 burpees
    • 10 merkins
    • 10 big boy sit ups
    • Vinnie’s choice – 10 Freddie Mercury’s (4 count)

COT 

  • Announcements
    • Fast 5 – November 4th
    • CAH – Saturday, October 14th
    • BBQ Competition in Waxhaw
    • October 21st – run in Tega Cay to benefit Community Cafe
  • Prayer Requests
    • Marriages
    • Vegas
    • ST’s sister
    • CakeBoss’s sister

Thanks for the invitation Lake Dub!

 

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