Tag: Jedi

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22 at The Swamp on this cool January morning

We got a break from rain to come out and enjoy a good end to the week

We had 3 groups, Runners, Ruckers and Bootcampers

Those who chose the bootcamp route got YHC as Q

Was nice to be back, haven’t been to the Swamp in a bit so thanks to Cha Ching for the call-up!

We took a nice mosey over to Just Fresh where we circled up to get a warm-up in

Did some SSH, Squats, MC, Peter Parker, Parker Peter, Moroccan night clubs, Plank o rama, Plank Jacks, Imperial Walkers

Moseyed over to the Red balls to partner up and do some suicides with a twist of course

Start at the stop sign with your partner and do 1 Burpee, run to the first ball together and do 10 Partner handslap merkins and run back to start together and do 1 Burpee.

Run to 2nd Ball together and do 10 partner handslap big boy sit-ups and return to stop sign together and do 1 Burpee.

Continue this alternating plan until everyone completes 9 rounds

Early finishers do squats until the 6 was in

Mosey over to a wall where we did some wall sits while each of us takes a turn and runs out and completes one Burpee

Short rest then repeat but increase to 2 Burpees

Change it up next round and do BTTW and 1 Burpee

Round 2 BTTW and 2 Burpees but go 2 PAX at a time this time so our shoulder s dont crumble!!!!

Mosey back to COT area to finish up with some AB Lab

Announcements, Yeti coming up and some PAX training for a GORUCK Heavy in a few months!!! Good luck with training and stay healthy everyone.

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Disrupting 12 days???

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As I type this up, I realize that copy and pasting right after the workout would have been a very easy task but I decided to wait but build up the suspense….or something like that.  At the Swamp gathering, we divided into 3 groups – runners, ruckers and bootcampers.

As YHC led the bootcampers away from COT off into the gloom, we did a quick mosey that included butt kickers, high knees and side to side shuffles.  Once we reached our destination, we circled up to get in some quick warm up and stretching given the cooler temps.

Starting out we did: SSH, windmills, Moroccan night clubs, low slow squats, smurf jacks, and some hamstring and back stretches along with downward dog and honeymooner.

Once stretching and bodies were somewhat defrosted, we got into the Thang.

Given our first week of Q source was disruption, what better way to mix things up and disrupt the status quo than pick on something everyone was familiar with – the infamous “12 days of Christmas”.  With this in mind, YHC went with “12 days…since NYE” which was still true and this was only the beginning.  Each exercise was going to have a bit of a twist and was going to make the PAX challenge not only their bodies in the early gloom, but also their listening, math and memory skills!  Here’s how we started out and in true “12 day” style, started with 1, then moved to 2 and back to 1, then to 3 to 2 to 1, then to 4….and so on.  Whatever number you’re on, that’s how many exercises were done unless there was a multiplier included after the exercise (for example see #4 which is x2 meaning 8 of each variety of calf raise.  Also where there’s 2 exercises listed, you got to do both at the designated number.

1. Lap / run (which included up and down the set of stairs and around the parking lot for a short loop)

2. Cracken burpees (if you don’t know what this is, a regular burpee with 3 hand release merkins at the bottom and a Lake Wiley special!)

3. Fluttters & Rosalita & American Hammer (3 sets of each and double count with flutters and hammers)

4. Calve raises (all 3 varieties – inside, regular, outside) x2

5. Smurf jacks x2 (this is a squat position while doing SSH)

6. WWII big boy (legs in butterfly position and big boy situp)

7. Diamonds & Hand release

8. Jump lunge (each leg)

9. Dips x2

10. CDD x2

11. Plank ski jump (1 full cycle is 1 count)

12. Squats x3

13. Bonus round…Toe Taps

A few PAX made it through the 12 days and were looking for more, so in true disruption fashion, YHC was happy to accommodate with a 13th bonus day!

Headed back to COT with 4 min remaining, we managed to get in a few minutes of Mary while we were joined by our fellow runners and ruckers.  Wrapping up with name-o-rama, announcements and TAPs, YHC was happy to be called upon to lead.

Even with the disruption we face every day, no matter how big or small, it’s how we handle the change that makes us better.  Even if throwing in a small curve ball into something like “12 days” gives you pause to think about change, applying this “pause” to everyday life for bigger curve balls is great practice for the game of life. Slowing down life to wait for the curve balls that will come across the plate is a patient man’s game. Disrupting the status quo for controlled (or even uncontrolled) practice…there’s nothing wrong with that game!

Shady

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The runners take on Pantheon

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Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima.  As I waited in the gloom, the cars kept coming in.

Circled up, disclaimer was given and the 3 runners took off and the rest of us moseyed around the parking lot for a nice warm-up.

COP – SSH, IW, Low slow squat, Merkins, Mountain Climber, Peter Parker

Mosey to the bottom of Hubert Graham hill for a little BLIMPS.  Run to the top -5 Burpees, back down for 10 Lunges(each leg), back up for 15 IW, Down again for 20 Merkins, up again for 25 Plank Jacks, last trip down for 30 Squats.  Mosey back to school parking lot for a round of 11.  Start on the curb for 1 Mike Tyson(look it up) Bear crawl across parking lot for 10 Hello Dolly(in honor of Carol Channing RIP) jog back for 2 Mike Tyson, and so on and so on. The Mike Tysons were a real crowd pleaser, especially with the runners.

Another Mosey around the parking lot, with an AYG to finish at COT just in time for some Mary.

All in all a great morning, awesome to see some faces I hadn’t seen in a while, and it’s always fun to have Olaf around.  Thanks to Royale for making the long trip over the bridge to join us.

Announcements – Q-Source, Joe Davis, Special Honey Badger workout on Monday, and of course The Yeti!

Quick discussion on the Word of the Year, a few guys shared their word and why it was chosen

Prayers & Praises – Mile High is thankful for coming out for 6 months and the change it has made in his life. Prayers for sick friends & family members as well as injured Pax.

 

 

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Capture the Dodgeball Bear Crab Crawl

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Not feeling well and with three Qs in four days, YHC almost requested a substi-Q, but decided against it. Knowing I would need to be up and moving for the Wednesday Q Source launch, what better way to guarantee my attendance than having me Q the workout before? So I dug through past workouts, found one that was fairly straightforward yet enjoyable, modified it, and prayed it would work out well.

0515, and a whole bunch of PAX posted, as is the standard for Abyss these days. Short disclaimer given (I think all the points were made), and off we moseyed out of the parking lot, toward the entrance, wrapping around the island for side shuffles, flap jack, then heels to butts, knees to chest, and toy soldiers. Circle it up in a random area behind the school before we got to the “track.”

Truth be told, the delay in the writing of this backblast has led to the forgetting of what was done in COP. Vaguely remember SSHs, windmills, MNCs, merkins, and maybe some downward dog/stretching. I don’t know. We warmed up.

Quick mosey around the school to the middle of the track for the Thang:

Flag capture the dodgeball bear crab crawl

PAX were divided into two teams. Every PAX received a length of fabric to use as a flag/tail (think flag football). A dodgeball was placed inside the perimeter of a hula hoop (to keep it from rolling away) roughly 20 yards from the “start” line. Cones were lined up to mark the outer limits of the course. Rules were simple-ish:

  • Complete the buy-in exercise
  • Bear crawl to the ball (or equidistant to the ball if somebody else got there first)
  • Crab walk back to the start
  • The team that gets the ball back to the start “wins” that round and does half the penalty
  • Losing team gets the full penalty
  • Any time you lose your flag, you have 5 burpees on the spot (even if you step on it yourself)
  • Forward passing after losing a flag is not allowed (this was Omaha’d in later)

After every round, PAX ran a lap for good measure.

Buy-in exercises:

  • 50 merkins
  • 50 squats
  • 50 CDDs
  • 50 monkey humpers
  • 50 werkins
  • 30 lateral lunge leg lifts

Penalties:

  • Odd rounds: 20 donkey kicks for loser; 10 for winner (teams tied first round due to rule confusion and all did 10)
  • Even rounds: 20 jump lunges/leg for loser; 10 for winner

Mosey back to to COT, arriving at exactly 0600 (as though I planned it).

Quick name-o-rama, announcements, and prayers. Apparently YHC was rushed to get out to Q Source, so apologies to any PAX who didn’t get to share.

Thanks for the opportunity to lead, Copyright, even though I was scheduled by Bones.

~Jedi

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Balls of Gloom, Inaugural Edition

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With a new year, YHC wanted to try something new at Quagmire. I’ve been tossing around ideas, and having some sort of benchmark workout – like the Board of Pain – that is straightforward to work through but also a good workout seemed like a good idea. So, for the month of January, we are rolling out the Balls of Gloom using the red balls outside Target. Poorly advertised, but there will be more opportunities.

Ten PAX showed up for the inaugural running of the BOG (get it? Because it’s Quagmire?). Quick explanation, brief disclaimer, and off we went on a quick mosey to the lot in front of what used to be Books a Million (that’s closed now, apparently). Some side shuffles (sorry Shady, there’s a bump there), high knees, butt kickers, and toy soldiers thrown in for good measure.

Warm up with SSH, windmills, Moroccan night clubs, and maybe something else but I can’t remember.

Mosey to Target and get going…

Balls of Gloom

The idea is simple. Workout is AMRAP for 33ish minutes, you v. you. Exercise posted on each of 10 balls, run between balls, and then run a lap from the stop sign, out to the road between Target and Kohls, around behind Verizon, and back to the start. Rinse and repeat. Try to beat your best next time.

Exercises:

  • 10 burpees
  • 20 merkins
  • 20 squats
  • 40 LBCs
  • 20 CDDs
  • 20 jumping lunges per leg
  • 40 Hello Dolly
  • 20 werkins
  • 10 squat jumps
  • 10 burpees

ChaChing and Bones knocked out four complete rounds with the run at the end and got into the burpees for round five. Three more PAX completed the burpees at the end of round 4 but not the run. Remaining five were somewhere else in round 4. All pushed hard and did great.

Quick mosey back to COT, arriving at precisely 0600 (after being stalked through the parking lot but a vehicle that seemed lost).

Looking forward to doing better next week. You should join us, at least for one, and see what you can do.

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Santa’s Trip 2.0

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Similar to the last Santa Trip in terms of exercises and idea, however we changed from a 4 corner style workout to a run-around-stop-somewhere-and-exercise type of workout.  What would you call it?

Mosey to North Pole (Salsarita’s)

  • Warm-O-Rama (Windmills, hillbilly walkers, weed pullers, light stretching)
  • SSH, Boxcutters, American Hammers in cadence to “Little St. Nick”-Beach Boys

Mosey to Asia (PetSmart/Fuel Pizza-ish area)

  • Dora w/ Partner… Partner A-Bear Crawl and back to start Partner B-Sumo Squats.  Repeat until “It’s the Most Wonderful Time of the Year”- Andy Williams is over.

Mosey to Australia (Home Depot)

  • Dora w/ Partner… Partner A- run to a tree and back Partner B- Peter Parker. 2nd Round- Partner A- same Partner B- Prison Cell Merkin Burpee.  Repeat until “What Christmas Means to Me”-Stevie Wonder is over.

Mosey to Antarctica (Between Home Depot-Target)

  • Seal Jacks, Imperial Walkers (during instru. part), back to Seal Jacks to finish out during “Rockin’ Around The Christmas Tree”-Brenda Lee plays.  (Not gonna lie, this was my favorite part… I thought it looked cool.)

Mosey to Africa (BAM)

  • Dora w/ partner… Partner A- Crocodile Crawl to spot and back Partner B- Moroccan Night Clubs.  Complete this during length of “Do They Know It’s Christmas”-Band Aid (Not gonna lie… this was my least favorite part. But still fun?)

Mosey to Europe (CVS)

  • Dora w/ partner… Partner A-Run laps around parking lot Partner B- Freddie Mercury.  2nd Round subst. ski jumps for Freddie Mercury’s over a parking spot line.  Did this while playing “Wonderful Christmastime”-Paul McCartney.  (cut short due to running out of time with 2 continents left!)

Mosey to South America (Fountain Area)

  • Dora w/ partner… Partner A- run a lap while Partner B- mountain climbers.  Subst. monkey humpers for mountain climbers.  Complete to “Jingle Bell Rock”- Bobby Helms.  (kudos to Witch Hunt for pointing out that “Feliz Navidad” would have been better.  Just couldn’t pull myself to do it… didn’t want that song stuck in my head all day.)

Mosey to North America (COT)

  • CDDs, Crabcakes, American Hammers during the length of “Christmas in Hollis”- Run DMC
  • We had 1 minute left… Witch Hunt led us in some LBC’s to his favorite Christmas song/artist of all time Mariah Carey- “All I Want For Christmas”.

Name-O-Rama (almost forgot it)

Announcements- Convergence, Q Source, possible late start for Abyss on the 26th?

Prayers- traveling this season, Cha-ching’s M w/ surgery Wednesday

 

I had fun planning and executing this workout.  It was fun… silly… slightly awkward at times.  But the lighthearted conversations and laughs are always welcome in my opinion.  Even so… we still logged in somewhere between 2-3 miles (who knows?) and other stuff.

 

Come out to Poopdeck Thursday for the 3.0 version of this workout!  #SYITG

 

Thanks for the opportunity to lead Jedi!

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Don’t Skip Leg Day

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For whatever reason, YHC has taken to running on Tuesdays (what??) and therefore has not posted to Golden Corral in several months. It was nice to get back to the first non-running AO to which I posted. Something like coming home, but not at all.

Honestly didn’t know what to expect as far as number of PAX, but was encouraged to see four of our stronger, steadier PAX arrive to join me in the cold gloom. Disclaimer given, then off we went on a somewhat quick-ish mosey towards the Teeter.

String-of-pearls style warmup, stopping at various points to complete 20 SSH, 10 low slow squats, 10 merkins, 15 imperial walkers, and 20 Moroccan nightclubs, all in cadence, ending in the small parking lot in front of what used to be Fort Mill BBQ and what used to be Papa Murphy’s. Worked out to almost exactly one mile. #plannedit

The Thang

To honor the site Q, who unfortunately could not post today, YHC planned a ladder workout in the style Falcon Crest seems to love. Simple: do the exercise at cone 1, run down to Harris Teeter and back, do the exercise at cone 1 and then cone 2, run to HT and back, exercise at cone 1, 2, and 3…

CONES:

  • 5 burpees
  • 10 pistol squats (5 per leg)
  • 15 squat jumps
  • 20 lateral lunges with leg lifts (10 per leg; FishSticks had some coordination issues here…)
  • 25 monkey humpers
  • 30 jumping lunges (15 per leg)
  • 35 static sumo squat calf raises
  • 40 hydrant circles (20 per leg)

All PAX made it through the series and got to the bonus round: removing the burpees.

Ultimately got in 2.5 miles, in addition to a whole lot of leg pain. We also learned that we don’t do nearly enough single-leg work or lateral work to tone the gluteus medius.

Read the newsletter for announcements. Cool stuff coming up.

Good prayer time for the PAX.

-Jedi

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Constantly Moving Through The Swamp

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It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

  • Windmill
  • Imperial Walkers
  • Potato Pickers
  • Mountain Climbers
  • Right/Left leg over opposite leg with body twist (on our 6)
  • Downward Dog
  • Honeymooner
  • Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey

Merkins:

  • 30 Regular
  • 20 Wide Arm
  • 15 Ranger
  • 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

  • Varying steps (3-10) then exercise:
  • Merkins
  • Squat Jumps
  • Burpees
  • 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)

Bones

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#Badgemire

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I thought it would be special for us to have a little taste of Badger in our DRP this morning, so I brought a Hero Workout to Quagmire (now, just to raise Jedi’s ire, we will call it Badgemire)…

We yogged a moment, circled up, and warmed up to the sounds of Wild Thing being late.

Windmills x 10
Cherry/Peanut/Grass/Microcherry Pickers x 10
Merkins x 10
Imperial Walkers x 10

We ran to the parking lot at Tarjay and Jedi read to us, after straining to do so like some kind of elderly person (didn’t know he wore glasses, sorry to hang you out to dangle like that), anyway, he read to us the brief synopsis of U.S. Marine Cpl. Albert Gettings’ life. In his honor, we performed the “Bert”. It went a little something like this…

  • 50 Burpees
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 200 Air Squats
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 50 burpees

It was a real treat. Cha-Ching, Jedi, and Bones were the kings today, and managed to start that last set of burpees before we ran out of time and Indian Ran the whole way back, minus the last 75 yards or so where we broke the jail…

As noted in the tweet, good times were had by several.

NMM:
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Helmet, out.

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