Tag: Jiffy

Black Diamond #3 at the Ranch – Get Some

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Expected rain all morning, but instead we got a comfortable 40 degrees with wetness all around us.  Perfect for what we were about to get into.

Reminded the Pax that this was a Black Diamond workout and immediately had a reaction that made it clear that some were unaware lol.  Since I dislike warm-ups, I got right to our “warm-up”.

1 – I’ve done this before  w/ my speaker & the Seconds app on my phone (get it if you don’t have it – it’s an awesome timer / tabata app w/ the ability to add music).

  • First 5 minutes of warm-up:  each minute on the minute, we’re all going to do 35 really fast side straddle hops and 8 burpees.  Every minute.  End result is 175 ssh’s and 40 burpees in 5 minutes.
  • Next 5 minutes of warm-up:  no break, right into merkin mode.  11 merkins, 10 diamonds, 9 merkins, 8 diamonds, 7 merkins…down to 1 merkin.  I think we were warm.

2 – 1/4 mile burpee fun:  we moseyed over to the circle in front of the Middle School, which is a perfect 1/4 mile loop w/ some hills in it, which I failed to recognize when throwing this together.  We partnered up and I gave the Pax the bad news.  I set up my phone w/ it’s bright light stop watch timer to help.

  • Sprint with your partner the 1/4 mile loop as fast you can.  Why you might ask?  Because when you finish and see your time for that loop, you both have that many burpees to split halfsies on.  Back in High School, low to mid 50 seconds was acceptable for the 400m dash.  That’s not what we’re capable of anymore – ranged from 70 seconds to 85+ seconds, which meant each partner had 35 to 45 burpees to do apiece.
  • Round 2 – do it again.  Only this time, the challenge was that if you beat your prior lap time, you can cut the burpees in half.  Well no one beat their time, haha, so we still cut it in half anyway.  Most laps were in the 80-90 seconds range this time, which meant, 40-45 burpees to split w/ your partner, or 20-25 a piece.

3 – Pretty sure after this the Pax hated my guts.  From there we hit the longest straightaway I could find.  Same partners as before.  This time Partner 1 lines up 10-20 yards away from Partner 2.  Partner 1 starts back pedaling as fast as they can while Partner 2 has to sprint to catch them.  Wherever they are caught, you stop right there and do an exercise, then a mode of transportation back to the starting line.  We did 4 of these (each partner chased 2x and back pedaled 2x):

  • First round (once caught) – 15 bear crawl merkins, followed by broad jumps back to starting line
  • Second round – 25 lunge jumps (do each leg and that’s 1), followed by bear crawl back to starting line
  • Third round – 35 american hammers, followed by lunge walk back to starting line
  • Fourth round – 45 wide arm merkins, followed by bunny hop back to starting line

4 – We had 5 minutes, so had to make the most of it.  Quick DORA against the Elementary wall by CoT.  Partner 1 does Jump Squats and the timer was Partner 2 running to wall and doing 15 Mike Tyson merkins (those are honestly some of my least favorite merkins:  feet flat on wall at base of wall, merkin position, bring you six to the wall with feet staying put and then all the way forward so that your hands are almost at your ribs as you go down for merkin).  Once Partner 2 finished their 15 rep count, the partners switched.  Think most teams got to 100 or so jump squats before our time was up.

2 Ruckers, 1 Runner and 16 Black Diamond Boot Campers was the count.  Thanks to Jiffy for the chance to do whatever I want without having to worry about how terrible it sounds.  Appreciate everyone kicking a$$ and finishing it all.

Prayers:

  • Dark Helmet’s M is traveling this weekend – travel mercies
  • Dirty Harry’s M has last day of work / transitionary time for new opportunities / jobs
  • Olaf’s continued progress on limiting ADHDs adverse impact on his life
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5

Fire Ant 2-5-19

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15 Pax posted at Fire Ant for unseasonably warm January morning.  We had a large crowd this morning – looks like training may be picking up for the May Custom. Also, big welcome to Jiffy and River Rat as first timers to Fire Ant.  Hope to see you both next week.

The Thang

Brisk ruck around on the school.  Stopping along the side of the school for the following:

Rucks Off

Side Straddle Hops x 30, Windmills x 10, Imperial Walkers x 15

Rucks On

Merkins x 10, Slow Squats x 15, Peter Parkers x 10, Lunges x 10, Parker Peters x 10, Monkey Humpers x 10, Ruck Curls x 10, Overhead Press x 10

Ruck to front of school and line up along first pillar.  Will do a movement from first pillar down to crosswalk – roughly 25 yards* – stopping at every other pillar for an exercise.  Combinations are listed below.  There were 10 pillars, so each exercise was done 5 times.

Bear Crawl – 3 merkins

Lunge Walk – 5 squats

Overhead Carry – 10 presses (5 each side)

Duck Walk – 5 monkey humpers.

Crab Walk – 5 big boy situps

Ruck around school one more time.  Circle up for ab lab.  Flutters x 20, Big Boy Sit Ups x 15, American Hammers x 8.

*My judge of distance is terrible, so I could be way off on the 25 yard listing, but it sounds right.

Overall distance covered was 1.34 miles.

 

 

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2

The Ranch – Where you need to prepare for the unexpected!!

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8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.

The Thang:

Mosey to entrance
COP

SSHs-20
CCDs-18
Seal Jacks-20
Wind Mills-15
Imperial Walkers-20

Mosey to baseball field……it was creepy dark!!

3 rounds of Crawl, Walk Run

Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run

Mosey to bridge

Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed

Indian Run to Football field

Partner Carry to playground

With Partner: 1 does exercise/1 runs lap
Pull ups
Derkins
Swing Crunches
Dips

Burpee Indian Run back to COT

IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall,  but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.

Thanks Jiffy for the lead…..humbled and honored!!

Cake Boss out!

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1

Keep Moving to Get THROUGH It

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15 pax shook off fears of rain & cold to post to The Fort, seeking a jump start to the MLK weekend.  All veterans this morning so Anchorman checked the Disclaimer box in brief fashion and then offered a preview with comments about avoiding the pit of “getting stuck” and embracing the opportunity sharpen yourself by “going  through it.”  Oh yeah, he also made a reference to 100 burpees coming over the next 60 mins.

The Thang

Run to front parking lot between WEP and Springs

COP — SSH, Burpees x10, IWs, Merkins, Flutter kicks, Burpees x10 (count=20), Morrocan night clubs, Overhead claps, Morrocan night clubs

Run to Pike’s front lot

People’s chair, Burpees x10 (count=30), people’s chair

Run to bottom of Massey St hill

1 Burpee at bottom, run to top, 2 Burpees, continue down and back up adding 1 Burpee on each end until 10 Burpees at the top. Result: 55 total Burpees (count=85)

Handoff to DD

Mosey to memorial park

Makhtar N’Dyae

Knee-tar N’Dyae

Mosey to parking lot grass

Tunnel of love

Mosey to Pike’s front lot

People’s chair on wall / Donkey kicks x10 on wall
Rinse & repeat

Bear crawl across lot / crawl bear back
Rinse & repeat

Mosey to Springs side lot

Plank it up shoulder to shoulder for bunny hops through the pax to the end of the parking lot.

Freddy Mercury / Hello dollies

Move to wall

Wall pull-ups x10

Sprint to curb and back

Wall pull-ups x10

Mosey back to WEP

Burpees x10 (count =95)

Box cutter

Rosalita

4 Minutes of Burpees

COT

NMM

We had a great morning at WEP with a lively group of mostly veteran pax.   Cool and damp, but no rain until COT.  Thank you to all the pax present, to Bonsai for the invite to Q and to Anchorman for sharing the lead in High Impact fashion.

T-claps to X-Ray and Slash for consistency in their first 30 days since their initial post at The Fort. And t-claps to Esso for their EHs and encouragement.

The theme for the day was about not getting stuck when facing adversity and instead going THROUGH it.  Anchorman referred to an article by Jalen Hurts (Alabama QB transferring to Oklahoma) where he describes his faith through the experience of the January 2018 National Championship game and the following season in Fall 2018.   Hurts said, “This isn’t something you’re stuck in,” I’d tell myself. “This is something you’re going through.” And one thing I can promise you is that I’m better off for having gone through it. Everything I dealt with at Bama: I’m stronger for it. I’m wiser. I’m a better man.” You can read the article here.

Anchorman didn’t waste any time delivering extended pain during the opening COP with his shoulder series of Moroccan night clubs and overhead claps…drawing much mumblechatter.  The move over to Massey Street triggered even stronger mumblechatter.  The pax rose to the challenge despite the grumbles.  They got THROUGH it.

The suspense of reaching the 100 burpee mark carried us through the final 30 mins of the workout.  With about 6 mins left, we chinned up close to the bar, reaching the 95 mark.  Anyone who expected YHC to stop at 100 surely won’t make that mistake again.  Everyone lost count of their total during the 4 mins of burpees wrap-up.  But they all got THROUGH it.

We paused after the Tunnel of Love to reflect on a tragic example of getting stuck instead of getting through it.  I learned last week about a 53-yr old Chicago father of four who committed suicide.  His name is Tim.  Tim was a year ahead of me at ND in the late 1980s, and we lived in the same dorm for three years.  I don’t recall having any contact with Tim after he graduated in 1988.  But, certain of my classmates from the Chicago area did have contact with Tim.  In fact, some lived nearby, attended the same church, had kids in the same schools and the same sports leagues.  Looked at in some ways, Tim appeared successful — professional career in the financial sector, home in a sought-after suburb, four kids, private schools, etc.  At the same time, Tim battled alcoholism…maybe all those achievements weren’t truly fulfilling for him…maybe he was stuck…maybe he wasn’t getting through it…maybe he couldn’t get through it, at least not without help, not without a partner, not without a group.  The most chilling comment in many emails I read about Tim and his situation was when the email sender said “…then I lost touch with him.”  The challenge this week is to consider someone you know who’s facing tough circumstances, someone at risk of getting stuck and reach out to that person.  If you’re in the unfortunate place of being stuck or at risk of being stuck, identify someone who can help you start moving.  That’s the essential action to getting THROUGH it.   If you need two names, put Anchorman and Double D on your list.

SYITG

 

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4

Oh that smell!

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It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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5

Getting better with bricks

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Great Morning at The Ranch on Thursday. 12 men came to get stronger and better.  Theme of the month at The Ranch AO is Get Better.  Jiffy (AO Q) leading the way here on themes.  Asking the PAX, when you think of getting better, what words come to mind?  PAX answers with many great examples.  Included in there were #Commitment and #Consistency. When we have talked about leadership and disruption, often times, my mind goes towards having an epiphany or that “movie moment”.  But success can be found in getting base hit after base hit rather than going for the homerun.

Mosey toward the Elementary school to the newly discovered rock pile.  Grab 2 rocks size/weight of a brick.  Continue around backside of school.  Stop for some pearls on a string- SSH, Squat, M’ Nightclubs, shoulder press.  continue to back lot for pearls of the same.

More warm up so 5 burpees/take a lap x3. More pearls on a string.

Low Series

  • Bear crawl down- 10 Merk
  • Crawl bear back- 10 CDD
  • Lunge walk down- 10 Squat
  • Crab walk back- 10 Dips

Rinse/Repeat X3

Grab Bricks and head to bus/road entrance

BLIMP Accumulator (with bricks)

  • Burpee 5
  • Lunge 10
  • Imperial Walker 15
  • Merkin 20
  • Plank jack 25

Mosey back (long way) to rock pile, drop ’em and head to flag.

Great morning and outstanding chatter.  Thanks for the opportunity Jiffy

 

 

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The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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95

Chest Day @ The Ranch – 11/29/18

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13 #HIM joined YHC at the Ranch for Chest Day. Welcome Greenspan (nomad from Winston Salem).

Mosey to the big concrete circle.

WARMUP

  • 30 side straddle hops
  • 5 burpees OYO
  • 8 4-count forward arm circles, 8 4-count backward arm circles
  • 5 burpees OYO
  • 20 seal jacks
  • 5 burpees OYO

THE THANG

Start at the top of the circle at the first of 5 speed bumps. Run around the circle, completing the indicated chest exercise at each speed bump. Do 10 incline merkins and 10 decline merkins on the benches at the top of the circle after each round. LBCs while we wait for the 6.

Exercises for each speed bump:

  • Round 1 – 10 hand release merkins (50 total)
    • 10 incline / 10 decline
  • Round 2 – 10 diamond merkins (50 total)
    • 10 incline / 10 decline
  • Round 3 – 5 burpees (25 total)
    • 10 incline / 10 decline
  • Round 4 – 10 wide arm merkins (50 total)
    • 10 incline / 10 decline
  • Round 5 – 15 dips (75 total)
    • 10 incline / 10 decline

= 350 total chest reps

Mosey back to COT for one last exercise

Captain Thors to 7 x 28

COT

  • Announcements
    • Christmas Party
    • Skate or Die to Q The Fort
    • Mainframe to Q Alcatraz
    • Help Badgers family on Saturday
  • Prayers
    • Badgers family
  • Words on Anxiety based on a sermon at Fort Mill – put trust in God

Thanks to Jiffy for the opportunity to lead

– Ginsu

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6

Rainy Day at the Ranch

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100% chance of rain and one of the first days of this winter with temps under 40 degrees.  The weinke was designed to accommodate 12-14 PAX, but YHC was expecting 4 tops.  Cars filed in and we had 7 hardened men ready to start their day off right despite less than favorable conditions.

Standing in the rain, we went over the disclaimer and took off running toward the covered drop off circle.

Warm-up:

  • Windmill X10
  • Merkins X20
  • SSH X30
  • Wide Arm Mountain Climbers X20
  • Power Planks X20

The Thang:

Partner up and work through the six stations with 4 minutes per station.

It was wet and cold, but the work was done.  Great work by the PAX that braved the cold November rain.

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5

Old School at the Original AO: The Fort

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Couldn’t believe- were my eyes fooling me?  Funhouse and YHC on Q on the same day at the same AO at the same time.  Say it aint so muchacho!  There was a lot of chatter leading into the epic debauchery of sweatin and gruntin (do not insert bombjacks here).  17 hardnose PAX and Funhouse showed up on crispy cool morning.  40’s and a little damp from rain the night before leaving a bit of a foggy haze- perfect for the reason we call it the #gloom.  I warned of gloves as standard equipment but Captain Leatherhands told me to grow a pair, that we don’t need no stinkin gloves (really the only reference you can make to Blazing Saddles today).

I think Funhouse disclaimed.  I know he has a “mustache”.  Into the Gloom once more-

The Thang

Center of the field, in the grass and no complaining.

Warm O Rama:   50 cadence count SSH, some Mountain Climbers, IWs, and eventually 6 count burpees in cadence.  Where do we put the emphasis when its more than a 4 count anyway.

To the hill for Jacob’s ladder (1-7)  Flying squirrels and Carolina Dry Docks.

Over to Soccer field but gate locked.  No matter.  10 minute Merkins- 10 merkins every minute for 10 minutes.  Challenging toward end except for push up/pull up king @trucker.  ‘shanks was on a table and we took a deep dive in to number of children and whether the red headed ones were truly ours- Aye: We are all God’s children men.

hand off to YHC- 5 burpees OYO then follow me.

A few PAX made believe they were William Wallace and Bravehearted their way down the hill and across the foggy field to the tree line.  Plank for #six.  YHC discussed WOM: Vulnerability.  More on that later.

Partner up (I preselected ‘Shanks because I am glutton for punishment).  Partner Carry across field.  P1 plank, P2 ski jump over legs.  Flapjack Partner Carry across field.  Flapjack Plank/Ski Jump.  Repeato twice more.  As CSPAN says- “Excellent choice”  Lot of honest woofing out there.  Old school and everybody was stronger and better.

Tunnell of love- 18 PAX plank, 1 army crawls through.  Several had rucks on durning this and throughout workout.  Good on ya, men.  Our line was an “S” at ENDEX but it got done.  never mind the kindness of the planking PAX that drop their hips when you pass through.  “love taps”?

Lt. Dan.: Evil twin brother of Jack Webb.  Squat and Jump lunges/Mary Catherine’s.  Ratio 1-4.  Finished at 10-40.  Lot of chatter through this one.  Still have difficulty moving today.   Sunshine, oh sunshine.  Kept his Welch’s Grape Juice down but it looked iffy rounds 7-10.  WWL with ruck and getting each knee dirty in perfect form.

Mosyed home with a few Pearls on a String stations to close out.

Naked man Moleskin

Heckuva beatdown today.  Knew it was going to be fun.  Maximus had a good summation tweet: This is type of morning that keeps PAX engaged and coming back.  It was hard, insightful, inspirational, and comical…all at the same time.”  AYE!

Couple of call outs- Longshanks is a beast.  I bonked 8/10 of way through last leg of partner carries.  He picked me up like he was going for gold at #spartan.  Aye, Captain Leatherhands.  Pusher had an interesting matchup with Quack attack for the carries, and DH took WWL AND his Ruck across the finish line.  Good work boys.  A few men saved their knees and modified the Lt. Dan’s.  Always smart to know your body- not trying to get hurt just better.  Well done.  ‘Shanks may have been the #king of Jacob’s ladder too.  Sale boys were great partners, toughed it out and yet somehow both kept smiling on their handsomely #triplehate faces.

A word on Vunerability (shared with the men):

Society pushes men away from being vulnerable and say that among many things -it shows weakness.  I can only think back to what a missing element of life our previous generations, perhaps and specifically our fathers had.  Is your father a sharer?  Grandfather?  Consider all the life they have lived and how much loneliness they could have endured.

F3 has provided many tools for the men who seek the truth every morning in the gloom.  At the top of the list is the opportunity to be vulnerable and learning to be vulnerable during our workouts, our COTs, our shield locks, and our whetstone relationships.  Its here you find out you’re not alone and there are other men who have or who are experiencing what you are.  There is strength in that.  There is confidence in that.  There are solutions in that.  There is trust in that.

Lastly, and arguably the most important: develop a vulnerable relationship with your creator.  Be a seeker.  Truthful, humble.  I have found the most freeing I can ever be is to be transparent and vulnerable, ready and willing to give myself over to understanding, empathy and learning.

Aye!

 

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