Tag: Mainframe

Goruck Welcome Party prep at Golden Corral

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14 HIM’s showed up at GC for a crash course on the welcome party portion of a Goruck challenge, or to remind themselves how much the welcome party sucks.

We started with 12 HIM’s but stole Royale and Copyright from their planned boot camp workout.

Welcome party training consisted of a very simple combination of merkins, mountain climbers, SSH, flutters, overhead squats, curls, presses and Ruck swings at a 30 count of each – followed by a 100 yard bear crawl. This was a time hack with 15 minutes to complete the task.

The PAX made the time hack – but forgot that Rucking is a team activity. All 14 finished the hack at different intervals. The punishment for non-compliance was man makers x10.

After a quick breather and reminder the Goruck is about teamwork, new leaders stepping to the forefront, and that Welcome Party’s suck. We tried the task again.

This time the PAX worked perfectly as a team – but the time hack was missed. The punishment was manmakers x10.

At this point we had completed 500 ruck reps and still had seven minutes to spare. We finished up with 100 yard ruck tosses broken up into 50 yards tossing a 40 pound sandbag and 50 yards tossing a 60 pound sand bag

COT

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Clydesdale Shuffle

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We had 20 at Clydesdale’s for a balmy run.  A few men took to the Baxter trails while the rest of us headed out for a Grey Rock loop.  Sure it’s 5mi. I said if you add the little harvest Pt. road hill.  Well that was wrong. All in all it was 4mi. and some change.  I really couldn’t tell ya cause I took a detour back and skipped that big freakin hill.  I did about 3.3mi.  Wasn’t feelin it.  Well it is Clydesdale’s ya know.  Anyway I have to mention that McGuyver went for a blazin 6mi stretch and still was back by 6.  That dude can fly.  That’s all  I got.

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GC – RUCK – Teamwork – DFQ – Embrace the Suck

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Man I hope you guys read the whole way through this, because I left truly inspired by the PAX that Embraced the Suck with me today.

8 Ruckers joined up on a “warm” morning at GC.  It was 31 or something which felt like summer compared to the 9 we have been seeing.  We split into two groups as some guys are recovering and test driving their rucks.  So 4 went on their way rucking through Tega Cay and 4 stayed with me to continue with the workout.

The Thang:

Skip the pleasantries and do a quick double time run around the parking lot of Harris Teeter to get the blood flowing.

Get into Listening Position (LP) (for those of you that haven’t embraced it yet, its rucks overhead anytime we are getting directions or discussions are occurring).

In LP we talked about the plan for today and that the goal will be teamwork, that as Q my goal is to inspire leaders among everyone, not to micro manage every part of the workout.  I told them before we loaded up that we are a team and will compete as a team.

If you know me you also know I Ruck Heavy, so we loaded up.

120 lbs of Sandbags – Two 2×3’s running through the handles to make a makeshift litter

93lb Sandbag – (My personal Favorite)

Big Tire – 35″ tire off my truck

The directions stated to try and do a low carry of the litter but if it got to be too much discuss it and switch to shoulder carry.  I also told them I won’t be calling out switches so its up to the team.

We made our way to the YMCA field

Big issue! – We didn’t stay as a team and Mainframe and I made it there about a minute ahead of the other two.  So punishment was instituted – 10 Ruck Burpees

I set up a relay course of sorts

4 Stations

Station 1 – Drag that big tire to the fence and back, sprint to tag the next guy (He is the clock)

Station 2 – Deadlift the 90lb

Station 3  – Toss the 60lb

Station 4 – Users Choice – I saw fireman flips, rows, curls, squats it was cool

The first rotation took 3:02 so we got in LP and discussed why we Ruck – Looks Badass, Wanted to Push Ourselves – Variety – 2nd F – A challenge.  So with that I asked the TEAM how can we improve on the time.  Everyone through up some ideas and then Shakespeare threw down an ambitious goal of getting the time down to 2:15 we weren’t sure but we embraced it.  We decided on a punishment of 1 Burpee for every second over 2:15.  Well guess what we got it in 2:02!  We came back and got in LP and talked about the power of teamwork and coming together and what we were able to accomplish.

We took a lap around the Y field doing alternate carrys of our Rucks – Farmer Carry – Switch Hands – Bear Hug – Over Head – Again we came together as a TEAM where I started to get ahead of some people and Mainframe gave me a quick shout to slow it down a bit and we finished as a TEAM!!!!

Tired and hurting we came back to do one more rotation on my relay race.  We got in LP and discussed all those reasons we Ruck again and even though were tired we are here to better each other and if we got 2:02 the last time why would we ever go slower again.  So we set the same goal of beating 2:02.  I felt slower, I hurt worse, but as a TEAM we embraced the suck worked together and when we sprinted back to the tire we couldn’t believe we were faster and got 1:58!!!!

We were hurting but got back in LP and discussed that it took 8ish minutes to walk there and that we need to speed that up and how can we do it.  Deacon came through with some ideas and the team called out switches like clockwork.  We got back to my truck in 5 minutes!!!!

Joined up with Boot Campers and the other Ruckers to finish off the morning.

MY TAKEAWAYS!!!!

Man I left so inspired by this Ruck today.  When we started we were a group of guys doing a workout.  When we returned we were a team that came together and really pushed through the pain to embrace the suck and lift up our fellow man.  Shakespeare and Mainframe who are new to Rucking were rockstars and the leadership everyone offered was amazing.  I mean where else other than F3 can you walk away with all this.  Big props to all those guys that got out today and I truly enjoyed myself and had a uplifting and encouraging morning to help me carry those same themes to the rest of my day.

Thanks Guys,

Rad

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11

BB – Swamp Ruck – Miles and Smiles

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Here we go, new year, new workout.

Miles and Smiles

The six of us showed up with our Rucks ready to move it.  Grabbed a cement pipe, and a couple sand bags and got in a little under 3 miles.

Great times and great practice for all of our events coming up.

Glad to have Shakespeare joining us with his new shiny Ruck (yeah I’ll take care of that on Tuesday).  Nasa talked about old man farts coming from ahead of us, I’ll let you guess who the supplier was.  And good times.

If you are new to rucking and want an intro come on out.  Post up and let us know and we can source a ruck for you to borrow.  If you are a expert Rucker come out and log some miles and have a great time with us.

COME OUT TUESDAY TO GC

Rad

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Christmas Movie Trivia Loop

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When Pusher and YHC realized we were co-q’ing Alcatraz, and the weather was predicted to be quite winter-like, we decided a Christmas theme was in order.  But we wanted something a little unique.  So, we landed on Christmas Movie Trivia.

The wintry weather showed up on cue, though more cold and wet than snowy and Christmas-like.  “No matter” said the 12 pax that posted ready for the physical and mental challenges.

Pusher started us off with a jog intentionally avoiding the path around the ball fields.  We moseyed to a few different intersections near the park for various warm-up exercises, including SSHs, merkins, peter parkers, and a few others, while playing a little frogger.

We then moseyed to the bottom of a steep hill and partnered up (size no matter).  Partner 1 took the hill, while partner 2 held a squat.  Flapjack.  Repeat 2 additional times.

We then moseyed up the hill half way, and lunged the rest of the way.  Pusher then took us back to the parking lot where we started and turned it over to YHC.

We moseyed around the parking lot, then to the path that circles the park, where the first of about 30 cones was sitting (each about 10-20 yards apart, all along the path).  And so began the Christmas Movie trivia challenge.  Here’s how it worked:

  • On each cone was a trivia question.  Upon arrival to the cone, the question was read aloud.
  • While pax pondered and discussed the question, an exercise was performed, which was dependent on the movie.  Here were the exercises (some of which we didn’t get to):
    • A Christmas Carol – 10 high jumps
    • A Christmas Story – 10 Plank Jacks
    • Christmas Vacation – 10 Mountain Climbers
    • Christmas With The Kranks – 10 Bombjacks
    • Deck The Halls – 10 Plank Punches
    • Four Christmases – 10 Sumo Squats
    • Elf (My Favorite!) – 10 Squat Jacks
    • Ernest Saves Christmas – 15 Hillbilly Walkers
    • Holiday Inn – 10 Morning Wood
    • How The Grinch Stole Christmas – 10 Russian Twists
    • It’s A Wonderful Life – 10 Dry Docks
    • Jingle All The Way – 10 Run Stance Switch
    • Nightmare Before Xmas – 10 Crab Cakes
    • Miracle On 34th Street – 10 Merkins
    • The Polar Express – Bearcrawl to next cone
    • Scrooged – 10 Monkey Humpers
    • The Santa Clause – 10 Chop Sticks
    • Santa Claus: The Movie – 10 Speed Skaters
    • White Christmas – 10 Donkey Kicks
  • Once the exercise was done, pax had to agree on an answer.
    • If the answer was correct, pax moved on to the next cone
    • If the answer was not correct, pax had to do one or more penalty exercises.  Here’s how the penalties worked:
      • 1st incorrect answer – 10 burpees
      • 2nd consecutive incorrect answer (i.e. at next cone) – 10 burpees AND 100 yard run
      • 3rd (or more) consecutive incorrect answer (3 cones in a row)- 10 burpees AND 100 yard run AND 10 merkins
      • After the penalty was served, pax moved on to the next cone

We got through about 25 cones (with a score of about 50%) before running out of time.  The questions were tough, and thus we clocked in over 100 burpees.  I won’t post the questions/answers here in case any pax want to reuse this weinke, or a variant thereof (contact me on twitter if you’d like the questions and answers).

Moleskin

It was a privilege for Pusher and YHC to lead the workout at Alcatraz.  Pusher talked about how thankful we are for F3 and the amazing HIMs that make it so great, including and especially the pax posting to Alcatraz.  For me, what has made F3 so life changing isn’t the organization, or structure, or exercises or cool gear; it is the men of F3 that invested their time into “FNGs”, long after their first post.

If you are a man that a fellow F3 pax has invested time into, my encouragement to you (and to me) is to find a pax in F3 that could benefit from you pouring into them.

 

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3

F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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4

Diapers or Depends, Same Purpose

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When I was putting my Wienke together I decided to put something together that would allow for a lot of mumble chatter.  A lot of my Q’s tend to have a lot of counting and wanted something that little thought was needed by everyone to allow for the conversations to flow, and flow they did.

Warm up – COP – Typical Exercises.  SSH, Imperial Walkers, Windmills. Merkins, Mountain Climbers

Tabata – 20 Sec on, 10 Sec Rest, alternating exercises, 2 min rest (slow mosey around parking lot)
Burpees – Mountain Climber Merkin
Ski Abs – Plank Jacks
Lunge jumps – Lunge Chop
Freddie Mercury – Box Cutters
Merkins-Wide-Diamond (rotated through the 3)
20s-High Knees 10s-Mountain Climbers  (No Rest)

Covered a lot of topics but with Cable Guy in attendance and expelling his “usual sounds” conversation quickly went to the use of Depends.  Main Frame added some details about his college years.  Oh what fun.  With Falcon Crest’s approaching birth of his first we all felt that we needed to get him up to speed those first couple months.  This all made for some great color commentary.

8 Boot Campers, 4 Ruckers

Announcements:
Family Ruck 11/18 3pm
Christmas Party 12/1
Baxter Turkey Trot 11/23
Joe Davis Run 1/6/18

Prayers Praises
Falcon Crest – Pending birth of first child
Everest – Pregnancy
Senator Tressell – IR
Wives and Families

Always an honor and appreciate the call.

Cornhole
Out

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