WARMUP: mosey to playground; upward<>downward dog variations, high plank<>merkin/peter parker/plank jack/parker peter/wide-arm merkin; child’s pose
THE THANG: partner up- listen to 50 bpm metronome, merkins to 50 bpm metronome until failure (your total + partner total x2 = merkins for Dora later); 50 bpm metronome big boys (your total + partner total = big boys for Dora later)
[Partner merkins x10 and partner leg throws x15] x3
Dora: Toes2Bar/Knees2Chest x50, Hand-release Merkins (total from above), Big Boys (total from above); other partner bear crawl across turf and returns on foot
MARY: Brief Broga Session
ANNOUNCEMENTS: Thou must read thy newsletter.
COT: My Grandmother (Betty) is getting married to her partner (Patricia) of nearly 20 years. Prayers for them and my family, please.
Tag: Mainframe
Shocker….We Ran
- QIC: Rebel
- When: 2023-09-20
- Pax: Anchorman, Apple Pie, Assassin, Backdraft, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Destiny, Everest, Gekko, Mainframe, Mark Nestel, Quack Attack, Rebel, Slash, Sugar Daddy, Twister, Vuvuzela, Wegmans
- Posted In: Clydesdales
We ran to Downtown up banks street down Academy and back. Great morning to run.
Thanks for the opportunity to lead Anchorman.
ANNOUNCEMENTS:
COT:
Run
- QIC: fishstix
- When: 2023-09-16
- Pax: Badlands, Band Camp, Barry Manilow, Bass-o-matic, Cornerstone, Esso, fishstix, Grout, Mainframe, Minuteman, Pusher, Slash, Straight Up, Wegmans
- Posted In: 6at6
3 trail runner, 8 road runners, 1 ruck, and 1 biker. 6+ running around town.
Just a little chicken fried atThe Ranch
- QIC: CakeBoss
- When: 2023-09-14
- Pax: Bass-o-matic, Cakeboss, chickenhawk, Cohiba, Fogerty, HarryCarry, Mainframe, Mark Nestel, oldbay, Peabody, Time Machine
- Posted In: The Ranch
WARMUP:
mosey
SSH, Merkins, Hillbilly Walkers
Mosey
Lunge walk
Bear crawl
Mosey
Irkins, dips, step ups
Mosey
THE THANG:
5 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Playground partner
15 swing crunches/partner pull-ups
3 rounds
Mosey
Bear crawl
Partner1 Suicide/Partner2 LBCs
Mosey
4 light poles
Mosey to each pole
Perform
5burpees
10merkins
15squats
Bear crawl to 5th light pole
MARY:
Flutters
Boat/Canoe/ big boy
Hello dolly
ANNOUNCEMENTS:
Blood Drive
Read Newsletter
COT:
God opposes the proud, but gives grace to the humble
James 4:6
Clean run
- QIC: Mr Clean
- When: 2023-09-13
- Pax: Anchorman, Apple Pie, Assassin, Barry Manilow, Bass-o-matic, Cobra Kai, Corruption, Cyclops, decibelf3, Destiny, F3DaVinci, Falcon Crest Ryan_F, JWOW, Mainframe, Mr Clean, oldbay, Peach Stand, Rebel, Rock Thrill, Shady, Tesh, Tinsel
- Posted In: Clydesdales
WARMUP: none
THE THANG: Alabama loop or Hardee’s and back.
MARY: nope
ANNOUNCEMENTS: manion and blood drive
COT: shhh secrets
DORA Time
WARMUP: Lap with exercises
THE THANG: DORA work with rucks
MARY: Solo lead stretch routine
ANNOUNCEMENTS: Manion, Service Opps
COT: Check
In Honor Of September, 11, 2001
- QIC: Shield, Maximus
- When: 2023-09-11
- Pax: Assassin, B.O.B., Backdraft, Badlands, Band Camp, Barkley, Bass-o-matic, Bitcoin, Bodywash, Bonsai, Boogie Down, Cakeboss, Clickbait, Cobra Kai, Cohiba, Cyclops, Double D, Esso, F3DaVinci, fishstix, Funhouse, Gears, Gekko, Grassy Knoll, Grinder, Grout, Half Shell, HarryCarry, Jekyll, Joe Lyons (F3 Long Duck), JWOW, Lighthouse, Mainframe, Marty Byrd, Maximus, NakedAndAfraid, Ölaf, Poppins, Rebound, Shady, Shield, Short Sale, slapshot, Slow Jams, Smuggler, Sofrito, SouptoNuts, SugarBug, Tesh, Tracker, training_wheels, Twister, Über, Vuvuzela
- Posted In: The Armory
WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees
THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press
We went through these 9 exercises one more time and occasionally modified the cadence.
In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.
Then, back to 22 Side Straddle Hops & 11 Burpees.
MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed
We all have trampstamps👍
- QIC: Lighthouse
- When: 2023-09-07
- Pax: HarryCarry, Joe Lyons (F3 Long Duck), Lighthouse, Mainframe, Rebound, Saw Dust, Time Machine
- Posted In: The Ranch
WARMUP: SSH,Moroccan NC, Merkin
THE THANG: Dora: With a Partner-partner A runs 1/4 mile loop with hill at the end and partner B does exercise: 100 Burpee, 200 Squats, 300 BBSitups(I think max was 150-200),400 flutters
MARY: Finish the Flutters
ANNOUNCEMENTS:
COT:
Welcome Party Prep
- QIC: Italian Job
- When: 2023-09-05
- Pax: decibelf3, Italian Job, Mainframe, Sprocket
- Posted In: Currahee
This morning at Currahee, four men discussed what to expect in GrowRuck events. Here’s what we did:
– Overhead Ruck Walk length of the parking lot
– Overhead Ruck Lunge Walk – half the lot
– Bear Crawl half the lot
– Ruck 2 miles
– PT Test (52 Ab Lab Sit-ups and 42 Merkins in 4 minutes)
– Picking Cherries for 1 Minute
NMM:
We discussed the Dynamic Inspection and Welcome Party and what to expect. It is one of the hardest beatdowns you will encounter. No walking, always moving, heavy sweating, and lots of yelling. It is designed to get you smoked fast and make you uncomfortable early. Lots of back and forth on a football field. Lots of confusing instructions. Lots of misdirection and penalties. Where’s my license? Did they move my ruck? When will we stop with the overhead carries? Then the Cadre get to “scuff you up.” This is where you spend several minutes in a rotating fashion between Cadres. Each Cadre has their own greatest hits, but they are designed to make it suck. Upon completion, you will certainly wonder if you have what it takes to complete the ruck. That’s the design.
At some point you will have a PT test. Recently, that PT test has included 2 minutes AMRAP Merkins (42 minimum), 2 minutes AMRAP Ab Mat Sit-ups (52 minimum), and 2 mile run (slick) in 18 minutes or less. Failure to meet the standard results in a penalty.
So, that’s why we did what we did – to get prepared for the expected while being prepared for the unexpected. Great work today, men. Thanks for the opportunity.
Aye!
A Knightly tale of Heroism
- QIC: Slapshot
- When: 2023-09-01
- Pax: Grassy Knoll, Half Shell, Mainframe, PETA, skipper, slapshot, Slow Jams
- Posted In: The Stockade
On 1 September in the year of our lord 2023 seven brave souls ventured into the depths of the gloom to participate in a physical and emotional journey that tested their mettle and challenged their sacred sense of honor.
With the charisma of a popinjay and the determination of Atlas himself I provided a disclaimer that forewarned those that dared to enter into this endeavor of the dangers that lurked around every corner.
After my short oratory, inspired by my call to action, and with no fear on the danger, we were off on our quest to vanquish the scourge of the “Sad Clown” and triumph over apathy.
On our way to our first physical test we encountered a BEAST of unparrelled furor and rage. Some legends say the mere sight of this beast traveling portends bad luck and misfortune. (It was a black cat) Nevertheless, undaunted, we continued our quest.
Finally we arrived at our first destination, the church of Luther. We did not nail anything to a door but we did test our selves with the following exercises:
SSH 15 (IC)
Windmill 10 (IC)
Mnt Climbers 20 (IC)
Stretch
Plank Jack 15 (IC)
Michael Phelps 10 (IC)
With our first task complete we ventured off into the good night.(err morning I guess…it was still dark anyway)
After crossing the road of Gold Hills we descended ever so gracefully into the parking lot of “Let’s Crab”. It was there that our merry band first encountered disunion in our ranks as Sir Skipper of Ohio regaled us all with his tales of dining woe at said establishment. To the contrary, Sir Slowest of Jams of the Island that is quite Long stated that his father was quite fond of said food hall. They of course then settled their debate as gentleman often do with a duel. (not true but we should’ve done this)
While we pondered these questions the rest of our company engaged in the following physical exertion:
X 3 Sets
30 seconds Merkins
15 seconds rest
30 seconds Squats
15 seconds rest
30 seconds LBC’s
15 seconds rest
30 seconds Burpees
15 seconds rest.
Upon completion of our task we ventured back out into the darkness. Passing a poultry dispensary we crossed over the road of 160 and ended this portion of our journey at a crossroads. (literally the parking lot of the bar/restaurant crossroads…the former lake wylie brewery)
It was here where Sir Mainframe raised the important point of dental care and the cost associated with this noble pursuit. We all decided that we are in the wrong vocation and to get over our sorrow we engaged in the following physical exertion:
X 3 Sets
30 seconds HR Merkins
15 seconds rest
30 seconds Lunges
15 seconds rest
30 seconds Flutters
15 seconds rest
30 seconds Burpees
15 seconds rest.
After this trial was satisfied we again pressed on galloping down the road like stallions to our next destination and our final test of manhood and endurance. Circling up, Sir Slowest of Jams remarked on one his past battle wounds in which he is now unable to wear his undergarments of choice. We all contemplated this tragedy as we begun our last physical test before our tale of trial would conclude:
X 3 Sets
30 seconds Diamond Merkins
15 seconds rest
30 seconds BBS/Hammers
15 seconds rest
30 seconds Burpees
15 seconds rest.
Upon completion of our final test we ventured back to where our journey began. Some, wept, some bled all basked in the morning light as the trials and tribulations of the past 45 minutes washed over us. With little time left on our journey together we circled up and all shared our plans for the future, now that our honor has been restored. (Most of us are cooking out and participating in Fantasy Football drafts this weekend)
It was indeed an honor…and humbling to lead such a sturdy group of men on this adventure. Until we meet again!
Fare thee Well!