Tag: Lil’E

From the ground to the hills of Alcatraz

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BAOPS: Best AO For Pain on Saturday

That’s what has been established in recent months at Alcatraz as Trucker has pushed the Q’s to bring it just a little bit harder when their number is called. So, for Lil E and I, we worked to ensure consistency this beautiful Fall morning. Between, the story of hitting a deer on the way to the AO and the lingering hamstring soreness and name-calling, we had the makings of a good time in store.

With Lil E up first, he disclaimed and proceeded to Q us through an extended warm up consisting of:
Warm up lap around Runde Park
SSH x 30
Imperial Walkers x 20
Windmills x 10
Merkins x 10
Squats x 15
Mountain Climbers x 10
Monkey Humpers x 10
Morrocan Night Clubs x 20
Overhead Claps x 20
Peter Parkers x 10
Parker Peters x 10

And this is where our tough-guy computer hands got some focus:
Bear crawl the length of the parking lot on the most hand-friendly blacktop this side of a gravel road. Fortunately for our hands, we got a break at four stops along the way to encourage the mitts even more with 10 merkins at each stop.

Oh, you want more attention paid to your baby soft skin? Great. Line it back up at the start but now, you’ll crab walk the length of the parking lot with 15 LBCs at each of the four stops.

But wait, there’s more. Next, we got to (get to, not have to) lunge walk the length of the parking lot with 15 squats at each of the four stops.

Lastly, a reminder of how lonely our hands got during the lunge/squat round, we then did the ol’ Burpee Broad Jump down the parking lot…no stops, just straight on through. Oh, joy!!

Hand off to Maximus who had a bit of an axe to grind.

You see, I take the Q responsibilities as a unique obligation/opportunity to ensure the PAX feel the workout was worth their time. After all, if we’re waking up early to be with our brothers, it needs to be worth it. I never want to give the PAX the feeling of leaving a post and not getting a good workout in. If you feel that you weren’t completely challenged, at least physically, then I didn’t fulfill my role that morning. I know we can all modify as needed, to achieve more, but it helps when the Q brings it.

So what does that have to do with today. I feel I failed the PAX at my most recent Q, earlier this week. It looked like a challenge on paper but at the conclusion, I had a feeling like the PAX didn’t get their “money’s worth.” So today, I was committed to right the ship and the 7 of us at Alcatraz  enjoyed it after Lil E’s first half shenanigans.

Take to the hill on the backside of the park and do 1 lap down then back up to get familiar with our track.

Run down to the bottom of the hill, 20 V-Ups & 10 Burpees (while dodging Bambi(s).
Run back to the top of the hill, 20 Box Cutters & 10 Hand-Release Merkins into a Jump Squat. This is like a Burpee broken into 2 parts.
Repeat this 3 more times for a total of 4 rounds.

Mosey over to the pull-up bar and each PAX completed 5 pull-ups. While you were waiting, you rested by doing Merkins.

Hopefully I made up for my past transgressions. Thanks for sharing your morning with Lil E and I.

Major Announcements:

  1. Thanksgiving convergence with the details in the Newsletter or right here: 0630 at the Ranch on Thanksgiving morning. That’s it!!
  2. Bonsai is coordinating an Advent Calendar Food Drive and the collections will be taken at our Christmas Eve Convergence!!
  3. Christmas Party

SYITG,
Lil E & Maximus

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Warm and Wild

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A few Ruckers and a few Bootcampers for a nice one

Warm-up included a short run about .3 of a mile

COP

SSH

Diamond Merkins

Seal Jacks

MC

PP

Slow Squats

Mosey around back and partner up

One man BTTW while the other runs and does 1 Burpee, Flapjack. all the way up to 10. on even numbers it was wall sits, odd numbers it was BTTW

Keep your partner and mosey to the cones

at each cone do 10 partner hand slap merkins fo 3 cones and return doing 10 big boy situps partner hand slap

Repeat this time do 5 Diamond Merkins hand slap and 10 Squats on the way back hand slaps

Mosey to a curb and do 15 Dips, 15Derkins, 15 LBC’s 15 Mac Tar Djai (Excuse the spelling error) Repeat 3 times

Mosey to COT area for a little Mary then COT

Great workout and glad to be back! Hopefully everyone got their money’s worth!!

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Round 2 at Laces In

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Lack of creativity? Potentially. Simple yet effective? Undoubtedly. That could be how I describe several stages of my life.

Yesterday at the JOC, we did round 1 of the Deck of Cards. Whenever you have a round 1, you have to have a round 2. Taking yesterday’s learnings on clock management, I modified the warm-up, flapped the gums a little less and up’d the tempo. That would ensure we get through the deck this time.

We had a total of 20 at Laces, with 2 of those being Road Runners. The other 17 joined me as we circled up.

River Rat got to hear this twice but I shared what Billy Bob said on the Roundtable podcast recently about modifications. You can always modify as needed BUT do not use that as an excuse to not push yourself. It’s appropriate in so many areas of life and it was appropriate for the PAX & I this morning.

So, we jogged over to the start line for our abbreviated warm up consisting of (2) 50yd runs at 50% pace and 75% pace. We followed that up with windmills in cadence and butt kickers in place, also in cadence. And that was it for our warm up.

For the 1st-timers, the deck goes like this, your rep count is the number on the card, 2-10 are obvious, Jacks=11, Queens=12, Kings=13, Aces=14. Suits represent the following exercises:

Hearts: 8ct Burpee (It’s a burpee with a plank jack & the push up)
Diamonds: 4ct Mountain Climbers
Clubs: Jump Squats
Spades: Diamond Merkins
Jokers: (25) 4ct Flutters

In total, we did:
(104) 8ct Burpees
(104) 4ct Mountain Climbers
(104) Jump Squats
(104) Diamond Merkins
We had 3 Jokers in the deck so that is (75) Flutters, of the 4ct variety

We finished the deck at 0551 so we had 9mins left on the clock which was filled with:
(30) Flutters
(12) Hand-Release Merkins
(15) American Hammers

4 more 50yd runs at 50%, 75%, 100%, 75%

Moseyed back to COT for:
Heels to Heavens
Freddy Mercury

COT today was pretty powerful for me. We had men that brought some real stuff today that they are walking through life with. As we say, you are not meant to carry this on your own; that would crumble any man. You have been called and designed to lead but the best leaders have a group they work with. In F3, we call that group a Shield Lock.
Remember, sometimes you need to modify the game plan. However, DO NOT use that modification as an excuse to not give it your all.

It’s been my honor.
Maximus

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Blue Light Special

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Nine men showed up this chilly morning expecting a mosey around the Harris Teeter parking lot.  Little did they know that I coordinated with Bobber to converge with the Coliseum Pax at Walmart.  After a quick disclaimer, I gave the Pax a general idea of what was in store.  We would be running, 1.3 miles to be exact.  Halfway there, Senator Tressell guessed we were on our way to Walmart.

We ran at a good pace and arrived before the Coliseum Pax.  We had enough time to circle up for some exercises (in cadence):

SSHs

Imperial Walkers

Moraccan Night Clubs

Hillbilly Walkers

Merkins

The Coliseum Pax arrived and we exchanged high fives and fish pumps.  Tesh was in his usually 20 degree shirtless attire.  Bobber called out the next set of exercises, Will Chamberlians. 100 sets of each exercise, running between the light poles:

LBCs, Flutters, American Hammers, Freddie Mercury.

We finished up with inch worm merkins and broad jump burpees between the two parking rows.

Our group headed back to HT for COT.

Great work everyone!

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NYE at the “Ant”- BB 2wks late

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Link to the Pre-Blast: https://f3thefort.com/2019/12/18/the-force-to-bring-us-back-in/

The script changed but we discussed burnout and the challenges associated with getting burned out. Nevertheless, we did some work with heavy sand bags and rucks. The legs were put to the test and teamwork was present.

A lot remains on the written weinke which should see the light of day or the darkness of the gloom…some day.

Until next time.

Maximus

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Footloose in Fort Mill

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Five men met in downtown Ft. Mill for a boot camp workout on a brisk South Carolina morning.  Here is what they did:

Warm up with some walking stretches:  knee to chest, ankle to waist, lunge twists, toy soldiers, and arm circles.  Mosey along Monroe White Street to Tom Hall and head towards Maint Street.

Circle up in the Kimbrell’s parking lot.  All in cadence:

SSH x 20,  windmill x 10, merkin x 7, squat x 20, mountain climber x 15/hold plank/right and left arm and leg high/hold/6″/regular/6″/regular 5 merkins, LBC x 15, IW x 15, Morrocan night club x 25 while walking along Main St.

Mosey on Main Street, take a left onto Confederate,  and assume people’s chair along the building across from the Improper Pig (take in the smell of smoked meat…)

Hold People’s chair with overhead arm claps.  Recover and then BTTW and hold until all pax did a 10 count.  Repeat this two more times.

Mosey to the side walk along Millstone Park, find a partner.

R1:  Partner 1 runs up the hill and does 10 merkins, while partner 2 does SSH’s

R2:  Partner 1 runs up the hill and does 10 bombjacks while partner 2 does squats

R3:  Partner 1 runs up the hill and does 10 burpees while partner 2 does calf raises.

R4:  Everyone together, bear crawl up the hill and do 10 merkins in cadence.

R5:  Repeat R4

Mosey to the Ft. Mill Police parking lot for ABLAB:

Freddie Merc x 15, flutter x 15, American hammer x 15, Superman x 3.

End with the body destroyer

COT

Naked Man Moleskin

It was pretty cold this morning.  When I arrived at the church, there were a handful of cars in the lot and no one was outside.   I started stretching outside and thought the guys would come out and join me, but no takers.  No one left their car until about 5:14 and I actually had to coax Uhaul out of his car so we could start the workout.

Once we got moving,  though, everyone warmed up pretty well.  We moved through town and took advantage of the buildings, lots, and green spaces available in the area.  This was my first Q at Footloose and it was fun to explore this great AO.   Welcome back, Kotter:  I had not seen Lil’E in a long time and it turns out he’s been on an extended fartsack leave.  Good to have you back, brother and let’s keep it going.  It was a pleasure to lead the group today.  T-claps to Boss Hogg who went for a solo walk this morning, but re-joined us at precisely 6:00 on the dot.   That’s impressive timing my friend.  Anchorman and Barry Manilow finished their run and met us for COT.

Announcements, prayers, and praises:

Read  your newsletter.

Prayers for Kenyan and his family.

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Running, Hills, Sand Bags…Complete

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No glitz, just guts. (Similar to the writing of this BB.) That’s all we needed today to get some mileage, some drill bits, some hills and a couple of sand bag exercises. Now for the evidence it actually happened this morning at Block Party:

Long mosey to the Massey St hill and back to the upper corner of WEP.

Warm Up exercises consisting of things like Wind Mills, Squats, Merkins and Mountain Climbers

Explanation of the Drill Bit Tour: The path around WEP has these white posts. In our world, we call them Drill Bits and at each of of these Drill Bits, you’ll perform the following exercises:

20 American Hammers (20 ea side)

10 Lunges (10 ea side)

20 Dips

We then made our way to the base of the big grass hill for an explanation of the first sand bag exercise:

With your partner, you will suitcase carry either the 80lb or 60lb sand bag up to the top of the hill and back down. While the partner teams are waiting for their turn on the bag, the PAX did:

10 Burpees, 20 Jump Squats, 30 4-ct Flutters

The next sand bag exercise was for you and your partner to bear crawl-drag the bag out to a tree about 20yds away. Meanwhile, the PAX did the following:

10 Flying Squirrels, 10 Peter Parkers, 10 Parker Peters

Then, as a group, we NUR’d up the hill and Jogged down the hill for 4mins.

COT.

Maximus

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Rugby Sprints and Ab Work Work Great Together

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It was a beautiful morning in the middle of the Teeter parking lot.  10 solid upstanding young men decided to choose the harder thing and push ourselves and each other (quite literally).  With YHC on Q you knew there were going to be some sprinting involved (hey – stick with a winner).  Asked the pax to think of one person that needed help from them today.  With that – the disclaimer was stated and off we went.

The Thang:

Little baby mosey up to the Grace Presbyterian parking lot.

Active WarmUp (European Soccer Team Style) :  High Knees, Butt Kickers, Slide to the Right, Slide to the Right, Toy Soldiers, Dipping Birds, World Wide Leaders (Power Skips – Trademark), Open the Gate, Close the Gate, Long Strides.

Presto – you’re warm

Little COP for some Ab Lab – Fluttes, LBC’s with your feet on the ground, Hello Dolly’s, Fredrick Mercury’s, More Flutters, etc.

Rugby Sprints (so predictable!) x 5 with Merkins, Mountain Climbers, Peter Park’s, Parker Pete’s, LBC’s.

Walk it off to get the heart rate down.

Then run (wink, wink, nudge, nudge) it back again x 5 with more ground exercises that I don’t remember.

Ab Lab Exercises were done at this point.

Huddle up, gents!  Take a knee.

YHC asked to think of someone that needs something from us TODAY!  (Not tomorrow – Not after breakfast)  It could be anything:  Help, To Listen, Attention, Time Together, An Apology, Forgiveness.  Think of that one person who you can serve today.  Service doesn’t have to be a huge production or program – it can be a simple task for one person in your life.

Back to the beat down.

Let’s go with the extra long bear crawls – haven’t done them in a while.  Then let’s do it again.  So cool!  Any fast bears got to do some burpees while waiting for the six.  Even cooler!

More Ab Lab Exercises were done at this point.

How about some Partner/Push/Sprint/Push with a Flap Jack and a Rinse and Repeat?  People were super psyched.

Hows about we head back to the COT general area for some more Ab Lab exercises to finish ‘er up?!?  Sounds fantastic.

COT

Asked the pax to follow through today.  Reach out to the one person in their life.  M, 2.0, family member, co-worker, neighbor, someone!  That is what service can look like.  That is what male community leadership can look like.  It can be simple tasks.  Just need to do it to get the ball rolling and help spread to others.  Aye!

Read your newsletter.  Endx.

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A Return To The Corral Which Is Golden

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Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

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Capture the coupons @ThechupracabraSwamp

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My apologies for the very late BB. This poor guy got stuck in draft mode. Cobains

We had the ruck boys join us for some fun at the Swamp. To know what went down, show up next time.

Olaf

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