Tag: Jekyll

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Santini has all but signed off of Twitter.  He prefers to “call” people and meet them “face to face”.  Pssshhhhhh. Whatever that is…  Therefore he did not see my Q assignment a few months ago and was unavailable to my reminder yesterday.  I tried a couple of Q replacements but no dice… Insert AO site Q.

Cold but not as cold as Monday.  At one point I thought McGuyver was going to go shirtless.  Lawd!  Strong 1st F Pax: McGuyver, Handy Manny, Javert, STH, Greenwave.

The Thang

  • Stretchy stretcherson
  • Lungwalk 15 yards, run 15 yards,
  • Squat walk same
  • SSH, IW, Merkins, CDD

Wheel of Fire

  • 8 cones each with an exercise set equidistant from the center.  That’s right, equidistant.  About 25 yards.  Pax will do exercise on cone, bearcrawl to center, perform 10 burpees, run out to the next one.  Rinse/repeat until complete.
    • 15 merkins
    • 30 lunges
    • 25 LBC
    • 25 Carolina Dry Docks
    • 30 X&O
    • 25 Squat
    • 25 Flutter kicks
    • 25 Plank Punches
  • 3 sets of 30 seconds step ups
  • 5 sets of sprints
  • Wheel of Fire- 5 burpees in middle, half number of reps on cone.

End

Naked Man Moleskin

Q’s:  this is good Mumblechatter and 2ndF builder through 1st F Pain.  You’re all pretty close together, its constant movement and relationships are built through pain which there is plenty of here.  Consider adding some tunes or blue tooth speaker in the middle.

Holidays can be equally great and tough.  Remember there can be a lot of pain- and I don’t mean your “pain in the ass in-laws”.  Some folks are really hurting, missing deceased loved ones or just lonely sad clowns.  count your blessings and for Pete’s sake- just say yes ma’am now through the weekend.  A whole lot smoother, I promise.

Jekyll.

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The under appreciated ruck & boot camp combo pack

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Conditions clear and very cold…around 33 degrees at kickoff

Disclaimer

Quick discussion on the combo workout and modify as needed

and walk off…about half had rucks…make large pile of rucks…near Office depot

Warmup-O-Rama

Partner up

Partner 1 run .33 mile, partner 2 does exercises…and then flapjack

Round one ruck curls, ruck upright rows, ruck curls, ruck upright rows…each partner got 4 turns at running…mumblechatter stalled…it started to suck…so as a good Q, I made bad into worse…

Partner 1 run .33 with ruck (crowd pleaser) while other partner exercises…and then flapjack

Round two squats, LBC, squats, LBC

Mumblechatter quickly turned into “bitching”…

Same partner, smaller lap, flying squirrels for each

Mosey to COT area

60 seconds of flying squirrels

COT/ Prayer or praise/ BOM

14 #HIM went inside for Romans 13

AYE!

CSPAN

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Veterans day at Alcatraz

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7 of the finest men in the TC Peninsula got after it on a darn chilly morning.  T’was great to see everyone out of the fartsack considering today was the payoff day for those training for Charlotte Marathon and the men of at The Fort had something good cooked up with our northern brother, Olive and Operation Sweet tooth. Aye!  Inspiration!

Got the call late Friday that I would/could take the Q.  Proudly disclaimed and reviewed our 5 core principles and off for a lap around the fields.

COP; SSH, Squats, Mountain Climbers, Seal Jacks, Parker Peters each intertwined with a trio of burpees.  Delightful.  Add in a few full field sprints 75%, 85%, 100% and we were warm.

The THANG:

Jungle Gym for Pull ups, Merkins and dips.  3 rounds of 10, 15, 20 here.

Over the to wall.  4 or 5 sets of Bearcrawl/lunge walk to second base then fun to fence and back.  Those waiting were treated to Wall sits and Balls to the wall

Next exercise.  1st base, 2nd base, 3rd base and back.  3 burpees, 6 burpees, 9 burpees, 6 burpees, 3 burpees.  Your mode of transportation could be any combo of bear crawl, lunge walk or crab walk.

Next exercises Pain platoon- connected merkins- caterpillar style- ask Mainframe.  Tunnel of love, seal team sit ups.

Closed out with some around the horn Mary.

Naked Man Moleskin

Delta- you are progressing along nicely.  Very proud you kept your Smirnoff Ice consumption from the previous nights escapades with in you.  Keep charging brother.  Yat Yas was an inspiration for the day as he was our #veteran in the group.  Always pushing and not quitting.  Let it be known that if we are to line up in merkin formation with someone’s feet on your shoulders and do merkins in cadence- Mainframe is not in favor.  I don’t necessarily oppose his opinion.  #wheninRome.  Conversly- it seems On the Rocks is up for anything… go figure.

Minute Man added speed while we were all thankful Change Order kept his shirt on… today.

We shared stories of veterans we knew and our thankfulness for them giving way to our own veteran in the group, Yat Yas.  Thank you for serving brother!

 

 

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Bags for Beds

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The PAX of F3 the Fort are being called on to support a local effort to help the less fortunate. This particular campaign, however, requires no (real) time to contribute to and will cost you NOTHING. But the impact you will make is a powerful one.

The “Falcons Give Back” club at Nation Ford High School is collecting lots of supplies to help various organizations in need throughout the year. Right now, they are in desperate need of plastic grocery bags. These bags are “hand woven” together to create matting that is used for bedding by the homeless. That’s right. Bedding for the homeless. This is a simple act that can give less fortunate community members a little more comfort.

The Deal :   We will be collecting clean plastic bags (no spilled milk or hamburger juice, please) at each workout, beginning on Monday 11/13 and concluding at the Thanksgiving convergence. Site Q’s (or a designated PAX member) will collect at each workout. I will coordinate pick-up. We don’t need a few guys bringing a ton of bags.  We need a ton of guys bringing whatever they have. Clean out from under your kitchen sink! Aye!

11/13-11/23

Be “That Guy”!!

Beacon

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Simple is good

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It has been atleast 12 months since I have even posted at The Armory, let alone Q’d.  Probably longer.  But when Assassin asked you to do something, you do it.  Plus it was new and fresh for me which is good for all of us.  I came with the basics and it worked.  Biggly time.

Weather was suspect- rain like beast at 0430.  I had thought I may incorporate a wheel of fire, chalk, etc but looking at the elements we went for cover under the church doorway.

The exercise are below.  Between each round, bearcrawl the length of ramp and run back to start

  • Round 1 10 reps
  • Round 2 15 reps
  • Round 3 20 reps
  • Round 4 10 reps

 

  • Goblet Squat
  • Tricep Extention
  • Curl
  • Shoulder Press
  • Windmill (Crowd pleaser)
  • Lunge-Row
  • Swing
  • Lawn Mower Pull

Naked Man Moleskin

Great to see everyone today and with exception of Change order, folks I dont see that often- Assassin, River Rat and meeting for first time: Stones and Squeeky.  all came ready to work.

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Cones and brick

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Great morning to pick up a co Q with 1st F stud.  Perfect #gloom conditions with fog/haze, dew, chilly but mild tempts.  Shorts and long sleeves  was the uniform.  YHC brought FNG now known as Delta- Great obscure reference to the hospital name of an actress that played an interior decorator on tv- Designing women.    Welcome Delta!

I covered the mission of F3 and proudly disclaimed.  off we went for a little yog and some pain for a warm o rama

The Thang: go to my trunk and grab two bricks

Cones set at 20, 40, 60, 80 , 100

Warm up laps

 

100 yard sprints:  Sprint in between each set.

10 brick merkins & 10 brick presses

20 brick merkins & 20 brick presses after sprint.

30 brick merkins & 30 brick presses

8- 80 yard sprints:  Sprint in between each set

10 brick goblet squats IC & 10 peter parkers IC.

20 brick goblet squats IC & 20 peter parkers IC-

30 brick goblet squats IC & 30 peter parkers

6- 60 yard sprints:  sprint in between each set

10 Carolina dry docks IC & 10 Overhead brick claps IC

20 Carolina dry docks IC & 20 Overhead brick claps IC

30 Carolina dry docks IC & 30 Overhead brick claps IC

Hand off to Cha Ching

Speed ladder pre mini BOP (all sprints):

  • 10 yds all out, 10 sec rest (10 yds back)
  • 20 yds, 20 sec rest (20 yds back)
  • 30 yds, 30 sec rest (30 yds back)
  • 50 yds, 30 sec rest (50 back)
  • Then down the ladder again (30/30, 20/20, 10/10) and ending on back pedal 30 yds and sprint forward 30 yds
  • Post mini BOP – 3 min of Quadzilla (run downhill back pedal uphill as many times as you can).

Naked Man Moleskin:

Great effort and group this morning.  Lots of hard work and laughs.  Straight Up is a beast and lead the way in 1st F.  Cha Ching, and Deflate Gate werent far behind.  Delta did a great job and was welcomed right away.

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Coliseum- Mumble Chatter- Not on my watch

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After seeing twitter post about possible mumble chatter at my Q from some legendary yackers YHC decided to bring one of his old school simple but effective workouts to these guys. a nice 46 degrees to start the day had a few arriving in there sweatshirts, a few were mumbling about not knowing where their cold weather gear was. Little did they know the ones that showed up with it on would be wishing they hadn’t in a few.

Quick disclaimer and were off.

Mosey to basketball court, dynamic stretching toy soldiers, knees to chest.

Circle up SSHs, mtn. climbers, flutter kicks, Windmills, peter parkers, chopsticks.

Mosey to light poles. at each light pole perform 15 Carolina dry docks, 10 alternating jumping lunges, 5 burpees. 10 light poles. Flutter kicks until 6 arrives.

Return down the line except 15Air Squats, 10 merkins, 5 burpees. LBCs until 6 arrives.

Mosey to parking lot and pair up for DORA. 50 merkins, 100 squats, 150 LBCs while partner runs to wall and does 1 muscle up.

Back to COT with 25 yard bear crawl on the way.

COT.

Announcements- Fast 5, Family Ruck, Community Café 5k, The Fort Christmas Party.

Prayers- Passing of Cake Boss sister. PAX looking for work.

Praises.

 

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Pillars of Pain

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Tuesday was hot and muggy, like everyday this week.  PAX sweating from just talking before the workout. It was oppressive and the workout didn’t help.

The Thang

Warm Up with a quick Mosey and a COP:

SSH, Merkins, Plank Jacks, Morrocan Night Club, Windmill, etc….

Mosey to the Pillars of Pain

Loop in front of Middle School is .2 miles, run that loop with pace and then do the Exercise at each Pillar – Decided not to accumulate, was a good decision.

Pillar 1 – 10 Burpees

Pillar 2 – 25 Merkins

Pillar 3 – 25 Carolina Dry Docks

Pillar 4 – 25 Monkey Humpers

Pillar 5 – 25 Curb Calf Raises (per leg)

Pillar 6 – 50 SSH

Pillar 7 – 25 Squats

PAX finished and we did 2 laps with sprint intervals from lamp post to lamp post.

Then some Mary – Freddy Mercury, American Hammers, Protractor, Ins and Outs.

COT

When it gets cooler out (or when the Q can do it) this will turn into an Accumulator.

Prayers for California fire victims, for F3 brother with missing son, and new moms and dads.

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The Ranch

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Disclaimer

Mosey around parking lot doing various dynamic stretches/warm ups.

Circle up for warm ups- 20 SSHs, 10 merkins, 10 peter parkers, 10 Morakin night clubs.

Mosey to picnic benches 10 step ups, 10 dips, 10 single leg squats (each Leg), 10 derkins, hold plank for the 6 to finish. Drop to 9 the next set until we get to 1.

Mosey to playground- 5 strict pull ups 10 in and out ab crunches on the swings. drop 1 rep on each pull up until you get to 1.

Mosey to middle school parking lot partner up. run 1 lap opposite direction from partner half way do 10 alternating push up and clap. Run other half 1 partner chair sit while partner does 10 air squats. repeat 2 sets.

Mosey to middle school wall. 15 Balls to wall peter parkers 20 second wall sit. 10 balls to wall peter parkers 10 second wall sit.

Mosey to front of school same partners wheel barrow 1 partner to end switch and go back.

Mosey to COT.

Announcements- fast 5, family ruck

Prayers and praises- Our country ( the people and the natural disasters going on), PAX looking for work, families.

 

 

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Mary Go Round at the Colosseum

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Warm up:

20 x -SSH

20 x MNC

15 x Windmill

10 x Merkins

Plank

Honeymooner

Downward Dog

15 x Mountain Climber

15 x Squats

The Thang:

So after some short sprints and side shuffles through the parking lot, we partnered off.  Then a word on leadership.

Leadership doesnt have to happen alone!  Just like your partner during the workout a partner in life can help you be the leader you are meant to be.

And the Mary-go-round begins…..

Each round consists of doing one exercise followed by a lap around the parking lot.  Since one round of each set of exercises wasnt enough, we decided to rinse and repeat each round.  Between rounds as we waited for the six (usually me) we did wall sits for round 1 followed by planks for round 2.

Round 1:

10 x Freddy Mercury

10 x Rosalita

10 x Protractors

Round 2:

10 x Crab Humpers

10 x Carolina Dry Docks

10 x Flutters

Meet back at COT for announcements, prayers and praises.

Thanks for all the support PAX for my VQ!

A great time was had by all!

Announcements:

-Invergence Friday

-Convergence Saturday

Prayers of PAX:

-Family who lost father due to fire ants

-Missionary family resolving paperwork stateside to return to Asia.

 

 

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