Tag: Lil E

Simulation Training for May Event

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Seeing that many of the past Q’s at the Fire Ant have been ratcheting up the physical training, it was time for some simulation training since there are a few new newbies. 19 PAX chose to post this morning.

YHC acted as the cadre and asked for 1 rookie and seasoned PAX. Instructions were given – 5 minutes to get the PAX in formation, ruck up, sandbag ups, and move to the bus drop off. Off they went.  They were 30 seconds late, but Q decided not to penalize.

Next , 2 rookies were assigned team leader and assistant team lead. They were given – 10 minutes to get to big tree with 100 merkins and 100 LBCs. Off they went. As they headed towards the big tree, the TL/ATL stopped and had all PAX do 25 merkins and LBCs. The PAX stopped 2 more times, and then at the big tree finished the 4th set. They went 3 minutes over. I informed the PAX that it is critical to listen to detail. I didnt say all PAX had to do 100 of each, I said you had 10 minutes to get to tree with 100 of each. The PAX could have broken these out to each PAX.

Next, 2 new rookies were assigned TL and ATL. They were given 3 minutes to get to the basketball courts. They made this time – well 15 seconds late…. Each PAX had to do 20 manmakers due to previous penalty.

Lastly, 2 new rookies were assigned. They were given 5 minutes to get to flag poll with each PAX doing 100 flutters. The TL and ATL listened well since they informed PAX the full directions.

The key is to listen to the details by the Cadre in order to not get additional penalties.

Announcement and prayers conducted

 

 

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Shovel flag hand off at LacesIn

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15 Pax sounded the call and hit LacesIn on this brisk morning while 4 Pax hit the track for LacesOut.

The Thang

YHC ran through the disclaimer and then handed off Cyclops to get the party started.  I think Cyclops may have said Mosey, but it was basically a sprint from the stadium parking lot to the band parking lot.

COP – all in cadence.  Moroccan Night Clubs x 16, Baby Arm Circles foward and backwards x 16, SSH x 32, windmills x 16, Merkins x 8

Mosey back to The Hive’s parking lot and start at first light pole for 64 squats, mosey to light pole across parking lot for 32 walking lunges.  Mosey to next light pole for 16 calf raises regular, 16 calf raises with toes pointed in and 16 with toes pointed out.  Mosey back across parking lot to light pole for 8 box cutters, 4 bomb jacks and 2 burpees.  Do same exercises in reverse starting with the 2 burpees and working back up.

Hand off back to YHC.  I had planned on some NCAA march madness trivia and life got in the way, so just settled for one question.  Who has won the most titles and how many?  Bonsai and Offset combined for correct answer of UCLA with 11.  In honor of UCLA’s 11 titles we did 11’s with burpees and squat jumps.  Lined up on curb to start with 10 burpees ran to 2nd light pole for 1 squat jump, back to curb for 9 burpees then back to light pole for 2 squat jumps.  Continue until you are 1 burpee and 10 squat jumps.

Mosey back to stadium parking lot for 6 minutes of mary all exercises in cadence to 10.  LBCs with feet on the ground, lbcs with feet raised (normal), lbcs with right leg straight, lbcs with left leg extend, and dying cockroaches.

Announcements

Christina Latini Memorial 8k in Huntersville on 3/30.  If you cannot make that they are doing a virtual 8k at Alcatraz.

T-claps to Cyclops as he takes over as site Q of LacesIn.  Very excited to see what he will do as new site Q!  Also, much appreciated to everyone that has come out or Q’d at LacesIn the past couple of years.  You have made posting each Thursday enjoyable.

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We’re going “Jack Webb” today…

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Started out a bit chilly so YHC jumped in with the disclaimer and we took off for a mosey…that was about maybe 100 yards in change.  This workout had been predetermined to be “leg friendly and minimal running” and that bar was set immediately.

In the warmup, we did the “Shady” home warmup with incorporated getting the body stretched and blood pumping.  Warmup included: SSH, Mary Catherine of some sorts (no name for what looks like an elliptical movement), stretch of shoulders and arms, cherry pickers, windmill, squats, Moroccan night clubs, low slow squats, merkins, and finally some runner stretches.

After the warmup, we got into the Thang.  Immediate partnering up ensued, size didn’t matter, but picking someone you didn’t know very well did.  Incorporated into the Thang was going to be encouraged mumble chatter with your partner to get to know them – how’d they get their name, what’s their hospital name (not the name of the hospital), where they grew up, work, etc.  Kind of like a COT naming 101 session.  As my word of the year is “listen”, part of the message today was getting to know your fellow PAX.

Here’ the gauntlet that was laid down using “Jack Webb” as the theme:

  • Classic Jack Webb – 1 merkin, 4 overhead claps; 2 merkins, 8 overhead, etc. up to 10 merkins and 40 overhead
  • With your partner – 1 mak-tar-jai, 4 plank hand slaps; 2 MTJ, 8 hand slaps…all the way up to 10 and 40
  • Also together with your partner – 1 crab foot slap (don’t recall the actual name but get in crab position and lift left leg up and slap with right hand, alternate feet and hand = 1 rep), 4 LBCs…this up to 10 crabs and 40 LBC
  • Last together with your partner – 1 burpee, 4 squats.  This was get as many as you can b/c of time which I believe partners were in the 8 burpee, 32 squat range
  • In the last few min we did some MARY and called it a morning

As we wrapped up, getting to know the PAX 1 person at a time is important as that accountability and personal level of basic “I know where you’re from and I’m listening to who you are” helps develop and enrich your shieldlock.

It took zero movement to get to COT where we did name-o-rama, announcements and a quick roundtable of prayers and praises.  Enjoyed the push this am and especially the welcomed mumble chatter.  Looking forward to next time!

Shady

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Laces In 2019.08

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So for the beat down portion of this I was trying to accomplish an under 30 second max effort and a 3 minute max effort.  So the 30 second effort was a 100 yard dash and the 3 minute max reps of burpees.  This was flanked by other exercises but generally, I wanted to hit the two shorter metabolic pathways (google it) this morning.

Warmup
Because we were doing sprints, there was a longer warmup period than usual.  After the obligatory SSH there was windmills, squats, merkins, and slow MNCs (full rotaion) .  Then the warmup for legs which includes your karaoke, buttkickers, high knees, and WWL power skips.

Thang
Sprint, some talking for cooldown, sissy squats, (or Greek god Sisyphus squat, again google it) peter pointers x4
Mosey to patio
Peoples chair 2 min w arm flutters, B2W w/ 10x should taps
3min max reps Burpees
Peoples chair 1 min w calf raises, B2W 30 seconds
Mosey to COT for more slow MNCs

Moleskin
I kinda went over the two prevalent “feel good” hormones in the body: dopamine and serotonin.  Dopamine is associated with addiction while serotonin is associated with well being.  The body can get easily addicted to dopamine release, and once associated, addictions will “cross pollinate” and an addictive personality is born.  So please look for addictive patterns and don’t feed them, in yourselves or others.

On the other hand, serotonin is not really tied to addiction as it is slow releasing  usually requires some sort of initial effort or discomfort.  Exercise  stretching, breathing, as well as cold exposure and meditation all influence serotonin.  But most is created in your stomach.  So feed your stomach and not your mouth.

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Pain

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We had a blast on this rain day. Several Pax pre-rucked. Sleep does not matter those #HIM. YHC intentionally pushed the Pax to prepare them for up and coming CSAUP. The Pax took the downpainment as challenge and got stronger.

Mosey to the side Parking Lot:

Warm up: Wind Mills (15x), Squats (15x), Mountain Climbers (15x), Ruck Swings (15x – OYO)

Grab Partner

Partner chase with both rucks to the other side of the building.

Mosey to the other side of the building.

Partner Drill 1: One partner bear crawls to the stop sign and runs back.The other partner does upright hold with his partner’s ruck, keeps his ruck on. 2x

Partner Drill 2: One partner crab walks to the stop sign and runs back.The other partner lunges with his partner’s ruck above his head, keeps his ruck on. 2x

Partner Drill 3: One partner burpee broad jumps to the stop sign and runs back.The other partner swings his partner’s ruck, keeps his ruck on.

Mosey to the bus loop.

Jacob’s Ladder. Man makers on one end of the bus loop (7x), burpees on the top of the hill on the other end of the bus loop.

Moleskin:

Today, we discussed how we need to be patient fathers. A lack of patience causes us to miss key coaching opportunities for our children. To exercise patience, we need to limit the disciplining our children.

Disciplining results in painful and short-term lessons. Using a coaching approach helps to teach our children how to make better decisions in the future (see Proverbs 22:6).

Remember, that you’re not disciplining children, you’re training future adults.

Peace,

Deacon

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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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Leadership is a privilege

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9 gathered at the Colosseum on a chilly and surprisingly damp morning to exercise our minds, bodies and be just a little better than the day before.  After the standard disclaimers were announced and all PAX were told to keep their questions to themselves and just do the work, we moseyed off for a tour of the grounds:

COP – Low Slow Squat X 20, Moroccan Night Clubs X 20, SSH X 30, Merkins X 15, Plank to sunrise salutations – left and right, hold regular plank down to 6 inches, repeat, down dog and recover, windmill X 20.  Now that the warm up was complete, we moseyed to the arrows.

The Thang – YHC promised that no man would be left behind and, true to form, PAX delivered.  Lunge walk 3 arrows followed by 3 burpees, Lunge walk to the 6th arrow, do 6 burpees, lung to the 9th arrow, do burpees, lunge walk to the 12th, do 12 burpess and finally lunge walk to the 15th arrow and do 15 burpees to complete the set.  After all were complete, JWOW gave us a ten count and we moseyed to the 4-corner station.

4 corners – 2 rounds – bear crawling or lunge walking (because we did not do enough of that earlier) to each station

Corner # 1 – 15 – hand release merkins – a crowd pleaser given the wet pavement

Corner #2 – 15 monkey humpers – PAX mistakenly thought they would dry out and stay vertical – foolish

Corner #3 – 15 Makhtar N’Dayies – just for Jekyll

Corner #4 – 15 Flutters double count

Mosey to the wall for the people’s chair where each PAX shared their word for 2019.  Each PAX bear crawled to the front of the line.  Upon completion, we moseyed to the benches

20 step ups IC

More moseying to the flag for the pledge of allegiance in gratitude for all who selflessly serve our country and local communities.

Mosey to COT for 4 minutes of mary (because 5 would have been excessive on wet pavement) – all exercises were double count and IC.

20 LBC’s, 20 American Hammers, 15 Box cutters and 1 body destroyer at 5:59:30.

COT –

Announcements – Joe Davis Run 3-9 – prices go up 2-1.  Register.  5k is a great opportunity to get 2.0’s and family involved.  YETI is 2-23 – back blast is up.

Prayers for Wilson County, NC trooper officer shot in duty; prayers for patience in our lives as we are called to be leaders on many fronts.

Leadership is truly a privilege whether we seek it out and step up or others see the potential in us and ask us to step forward.  May we use leadership for its intended purpose – to influence movement to advantage and help others to the same.  Thank you, Jekyll, for the opportunity to lead and get better with a  great group of HIM’s

Cyclops

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First Post of the Year. Was it 1989 or 2019?

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It was a wet 57 degree start as five of us braved the elements to ring in 1/1/19. We started off with a light mosey in the parking lot before we hit the warmups. All exercises were done in reps of 19 in honor of the new year.

  • 19 Side Straddle Hops
  • 19 Imperial Walkers
  • 19 Hillbilly Walkers
  • 19 Cherry Pickers
  • 19 Low Slow Squats

We moseyed over to the front of the school and grabbed some bench.

Brought out 80’s hairband music to ring in the new year.

Playlist:

  • Dr. Feelgood – Motley Crue
  • Panama – Van Halen
  • Nothin’ But a Good Time – Poison
  • Come on Feel The Noize – Quiet Riot
  • Kick Start My Heart – Motley Crue
  • Round and Round – Ratt
  • Photograph – Def Leppard
  • Breaking the Law – Judas Priest
  • Welcome to the Jungle – Guns N’ Roses

The Thang:

Round 1

  • 19 Derkins
  • 19 Step Ups
  • 19 Dips

We lined up on each column for wall sits and took turns bear crawling down the hallway and back.

Round 2

  • 19 Merkins
  • 19 Squats
  • 19 Dips

We lined up on each column for planks and took turns lunging down the hallway and back.

Round 3

  • 19 Incline Merkins
  • 19 Mountain Climbers
  • 19 Calf Raises

Four of us went balls to the wall as the fifth PAX sprinted down the hallway and back as a timer. We rotated around all five PAX.

Round 4

  • 19 Box Jumps
  • 19 Flutters
  • 19 Carolina Dry Docks

Brought out the jump rope for a little jump rope rotation.

  • 19 leg lifts (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s (76 total each person) as each of us took turns with the jump rope.
  • 19 LBC’s with legs on the ground (76 total each person) as each of us took turns with the jump rope.
  • 19 Freddie Mercury’s (76 total each person) as each of us took turns with the jump rope.
  • 19 Big Boy Sit-ups (76 total each person) as each of us took turns with the jump rope.

Back to COT for some announcements and talks on word of the year. Then to prayers and praises.

Happy New Year Everyone!

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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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700 Club

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14 Strong Men showed up at The Fire Ant for some Ruck Training.

In Preparation for next week’s GoRuck event in Wilmington – we completed a mission simulation with a TL (Team Lead) and ATL (Assistant Team Lead)

Dirty Harry and Wegmans  voluntold the roles as they are training for their first GoRuck events.

The mission was simple, but tough. Get the group (and several coupons) to a starting point, complete the 700 club workout, and get back in time for COT.

The Thang (700 Club):

100 reps each of seven exercises:

Hand Release Merkins

Squats

Overhead Press

Curls

Ruck Swings

Big Boys Sit Ups

Flutters (with Ruck Press)

This would require a pace of approximately one rep every three seconds with no time for rest.

The group completed the mission. With a reward of carrying Bonsai and Husky back in addition to the coupons.

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