Tag: Mainframe

RPG – Road to Perdition 1

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9 PAX for 15 min of Broga

Sequence starting with some yoga core work on the ground and finishing with a vinyasa flow
–Cake Boss felt YHC was tricking everyone into doing burpees (maybe….?)

5 split off for work in preparation for Ville to Ville
4 ran a 5k along the Road to Perdition
https://www.strava.com/activities/5135550667
The old golf cart paths are fun…if a little treacherous in the dark

Thanks to Bodywash for the opportunity to lead.

NMM:
Saw this picture yesterday:

Meyer is one of my fellow trombone professor’s son. He’s hugging his sister here. Meyer will go through THREE chemo and radiation treatments that will last 3-4 weeks EACH. He won’t be able to hug his sister again for a long time because his immune system will be so compromised during the treatments. Love your family today and be grateful for the time we’ve been given. We aren’t guaranteed anything, and we’re lucky to have this moment.

Nota Bene: I’m speaking to myself as much as I am to anyone else. That’s why writing the backblasts are important. We need to work the words out to ourselves.

Prayers for Meyer

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Sandbags and a few tests at Currahee

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Currahee (April 13, 2021)

The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made known to most of us civilians through the HBO series, Band of Brothers. Over the last few months, Currahee has become synonymous with more difficult and become an AO where you come to be tested. With that understanding, it was now my responsibility as the Q for this morning to bring it.

Earlier in the week, I put the call out for this rendition to be a “heavy” version meaning, if you had a sandbag, bring it. Whether it was a 40lb, 120lb or a log, bring it. The PAX didn’t disappoint. This picture is before Site Q Divac dropped his 2 onto the pile.

Disclaimer for the 13 PAX: Check

Move ourselves and the coupons over to the turn in the drop-off lane.

Slick: SSH, Mountain Climbers, Windmills, 8ct Burpees, ½ the PAX sprint one way and back while the other ½ sprint the other way and back.

Explanation that during events, the Cadre’s will be yelling at you, testing you and giving you difficult time hacks to test the team. Utilizing a common test, the PAX had 10 seconds to empty their ruck of its contents. Penalty, 5 burpees. PAX then had 20 seconds to fill it back up…pass.
Do it again. 10 seconds to empty = fail, penalty. 15 seconds to fill = fail, penalty.

Ruck up and move all sandbags to the back of the school, drop in the center of the group.

10 Merkins / 20 Peter Parkers / 30 Slow Squats

Sandbags to the front of the school

10 Merkins / 20 Curls / 30 Flutters w/ Press

10 seconds to empty the ruck / 15 seconds to fill the ruck…penalty

Sandbags to the back of the school

10 Merkins / 20 OH Press / 30 High Pulls

Sandbags to the front of the school

Heels to Heaven

Man Makers

American Hammers

Groups of 3 run 30yds, slick while rest of the PAX plank. Complete till everyone goes through.

COT

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Currahee 3.30.2021

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Catch Up Backblast 2/5

 

Buy In 

5 Count Sandbag GTSS

5 Count Sandbag Clusters (Clean & Thrust)

5 Count BAD w/Sandbag

5 Count Sandbag Get Up

 

Coupon Ruck w/heavy sand bags and water jugs around the school.

 

2 TIMES

25-yard Duck Walk (5 Spaces), Walk Duck back

20 Ruck Squats

25-yard Duck Walk, Walk Duck back

20 push-ups

25-yard Duck Walk, Walk Duck back

20 Ruck High Pulls

25-yard Duck Walk, Walk Duck back

20 4-count flutter kicks, Walk Duck back

25-yard Duck Walk

20 4-count mountain climber, Walk Duck back

25-yard Duck Walk

 

Cash Out

5 Count Sandbag GTSS

5 Count Sandbag Clusters

5 Count BAD w/Sandbag

5 Count Sandbag Get Up

 

It sucked. We spent time under the 120, and everywhere else. Olaf said something profound (he usually always does), which I was planning to make the title of the backblast… but YHC slacked and didn’t write it down quick enough.

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April Fools Convergence

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11 PAX chose to get better with YHC has YHC was trying to deflect rumors of not only pull-ups but a visit from Minnow Pond. We went on a mossy around FMHS stopping twice for some COP consisting of a high number of windmills, ball buster squats (thanks to Johnny Utah’s introduction at JOC), LSS, moracin nightclubs, and other things to kill time as we awaiting Minnow Pond PAX to meet at the pull0up bars.

PAX bear crawled the length of the covered awning at the pull up bars then counted off into teams of 3. Each team had to complete 50 pull-ups, 75 right leg scorpion merkins, 75 left leg scorpion merkins, 300 LBCs and 100 V-ups. PAX rotated between running and the exercises.

Once minnow pond took off to head back, mossy back towards COT and stopped at a retaining wall for 10 derkins/10 erkins for 2 rounds, stopped at Hive for some more COP, mossy back to COT for 3 minutes of elbow planks.

Thanks Oscar for opportunity to lead and prayers to Truckers co-worker and daughter (Morven and Mila) who are struggling with teenage suicidal issues, Grassy Knoll’s M job interview, and others that I now have forgotten (Sorry)

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Blessings

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YHC was honored to be granted the Q Spot for Slow Burn on the mildest morning of the week.  The rising temperatures likely led to increased turnouts throughout the week so as YHC sidewalk chalked the finishing touches on the workout and pulled up to COT, it was great to see a big number of HIMs gathered to start of the morning.

All PAX were disclaimed and assured that YHC was absolutely not a professional.  Risk was assumed by all present and off we moseyed to the warm-up:

COP consisted of the following exercises in varying quantities:  Windmills (Trucker-approved), Imperial Walkers, Hillbilly Walkers, Side Straddle Hops, PAX remained in the plank position for the following: Merkins, Down dog, Up dog, Mountain Climbers, Peter Parkers, Shoulder taps, a 6-inch hold for a notably slow 10-count given by Trucker and the warm up was complete.  PAX moseyed to the Hampton Inn entrance were partner Dora was to commence:

50-100-150 – Merkins, LBC’s & Flutters

16 PAX made for even splits into groups of 4, which fit nicely with the 4 corner stations that were about to commence.  PAX counted off and miraculously all remembered their numbers as we moseyed to 4-corner land for 10-20-30’s.  Mode of transportation between stations varied and some PAX were displeased and modified.

PAX completed roughly 6 stations in total , did all exercises together in their assigned groups and rotated in clockwise fashion.

Station 1 – 10 bombjacks, 20 diamond merkins, 30 flutters and crawl bear to station 2

Station 2 – 10 burpees, 20 merkins, 30 Rosalitas and lunge walk to station 3

Station 3 – 10 bombjacks, 20 shoulder taps, 30 boxcutters and bear crawl to station 4

Station 4 – 10 burpees, 20 werkins, 30 Hello Dollys and NUR to station 1

YHC called time at 0556 and PAX moseyed to the Empire Pizza wall.  People’s Chair was held and each PAX spoke of a blessing for which they were thankful.  There were many.   After all sounded off we moseyed to COT for announcements, prayers and praises.

Announcements –

T-Claps to Curious George for taking the Q reins on Fort Mill Care Center and to Assassin for his leadership in this effort.  Sign up genius to post soon.

April 13 – Pancake breakfast celebrating 1-year anniversary of the Bubble.  T-Claps to Twister for spearheading this 2nd F event.

Prayers were offered for the schools beginning back full time Monday.  Praises to all the teachers, administrators and those who were part of this effort.

NMM – Blessings come in all forms.  As we slowly lift from the depths of this pandemic, YHC has found the simplicity of an ordinary day to be one of the greatest blessings there is.  Having the ability to get up, exercise and improve in all facets of our lives is something we all must embrace.  The effect that has on others around us is often greater than the effect on ourselves.

Thanks to Twister for the opportunity to lead.

With Gratitude,

Cyclops

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Fountain of Pain

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Chill morning, two days after the Yeti and eight men showed up for the workout.  Olaf and Tesla ran 2 miles before the workout.  After a quick disclaimer, we took a couple steps back and did the following warm up exercises:  SSH x 20, Imperial Walkers x 12, Windmills x 10.

Next, we moseyed 1/2 mile to the second traffic circle for a round of Dora.  The exercises:  100 Jump Squats, 200 Lunges, and 300 LBCs.  While Partner 1 did the exercises, Partner 2 ran to Old Navy and back, switched up  with partner when returned.

Once we finished with Dora, we moseyed over to the fountain. There were exercises (burpees, step ups, dips, hand release merkins)  written in chalk at each of the four entrances into the fountain area.  Two of the exercises were performed when passing through the fountain area.  There were also exercises written at each traffic circle (squats, bomb jacks), American Burger (Flutters), and Just Fresh (LBCs).  The goal was to complete as many exercises before 0600.

Back to COT.   I believe there was a call for burpees when I went to grab my phone.

 

Great job everyone!

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Deck of Pain

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Glad to see that some PAX don’t let rain interfere with their accountability. 6 PAX chose to get better in the rain. YHC lead the PAX to the Lowes covered porch for some pain.

The Deck of Cards came out – a first for YHC.

Hearts = merkins

Diamonds = wide arm merkins

Spades = V-ups (double the card value)

Clovers = LBCs (double the card value)

After a full deck without jokers (they were lucky I didn’t check the deck to see if I had any), we mossy to other end of lowes and back for round 2.

Round two

red cards = hand release merkins

black cards = flutters (double the card value)

Mossy back to COT.

 

Prayers to schools, D2D runners

 

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Meat and Potatoes

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YHC had the privilege to have the last Q of Fire Ant before the AO moves and is rebranded as “Currahee.” Plenty of good memories at FA, but Currahee will not disappoint with the new 0500 start time. 

Wegmans and YHC took a clown car to meet up with Repeat for an 0445 pre-ruck. Apparently pre rucking is the thing to do… as IT/Divac and Maximus/Olaf were also getting after it prior to our launch. 

We circled back to the shovel flag and the PAX were arriving in full force. Maximus knows how to bring the crowds for his Golden Corral Q. A few PAX decided to join YHC for the ruck portion. 

Maximus eloquently disclaimed the disclaimer, and we parted ways. 

 

Quick Warm Up Ruck/Shuffle to the YMCA Field

YHC started moving some tires around and Bonsai yells out “those tires have COVID.” Fortunately the intent was to use them as distance markers… nice try there Bonsai, but I ain’t no spring chicken. 

 

Iteration 1:

“Mosher” – 4 Rounds 

14 Ruck (Front Rack Position) Front Squats

25ft Lunge Walk w/ OH Hold

14 Strict Press

25f Bear Crawl w/ Ruck Drag

Plank hold w/feet on tire while the 6 finishes up

 

Iteration 2:

“Time Fuse”

50 Ruck Get Ups

50 Ruck Curls

50 Ruck Squats (Ruck On)

50 Ruck Swings

*Stop and perform 3 ruck burpees every 2 minutes.

YHC had an interval timer and was happy to announce the burpees every two minutes. The rain really picked up about halfway through this iteration. Thanks to Bonsai’s request – we remained slightly dryer by working out on the high ground in the field. Slightly…

Start heading back to COT via Lake Vista Blvd 

 

Iteration 3:

CMIYC 

P1 Farmer Carry both rucks, P2 perform 10 Merkins. Chase, flap jack. 

Proceed to BoA ATM – Perform 10 Ruck Merkins together.

Shuffle back to COT – 4 minutes remain.

 

Iteration 4:

Finisher

End with 5’s (the younger cousin of 7’s) of Burpees/Manmakers in front of Bubbles N’ Bows 

Complete. What a doozy! At this point everywhere on the ground was a puddle. There was no “damp” pavement. We were drenched. Felt like a kid again.

 

Announcements: 

Dam to Damn Bar this weekend! Hit up Alcatraz to double down!

The Yeti is waiting for you to sign up. First weekend in March.

 

Prayers/Praises:

Praise for words of wisdom and the opportunity to learn from Pax who have gone before us in our current stages.

Prayers and praise for Splinter’s recovery after donating a kidney to a friend.

Prayers for those unspoken things that sit so deep in our hearts.

 

Divac, thanks for the nod – looking forward to embracing the suck at Currahee!

Punch list out.

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Lucky Jokers, My Calves Hurt

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8 HIMs reported to Varsity this morning, undeterred by the threat of cold weather and rain. We met at 0515 at the front entry awning of Nation Ford High School and promptly shared the requisite disclaimer, followed by a warmup.

We did some SSHs and then a bunch of planks, honey-mooners, downward dogs, and shoulder taps, and then I explained the game.

I decided to revise my deck of pain workout from The Armory to be used at Varsity, and I thought it worked out great.

We each took turns picking cards from the deck to determine what exercise and number of reps we would do…

Number of reps was determined by the face value of the card drawn, 2-13.

Spades = Jump Squats

Diamonds = Bench Dips

Clubs = Peter Parkers

Hearts = Derkins

Aces = 10 Burpees

Jokers = 100 SSH

We made it through the whole deck with about 7 minutes to spare, so you guessed it… Mary.

Each of us got a turn to pick an ab exercise, and we finished right at 0600 in time for COT.

Count-o-rama, Name-o-rama, and ended with prayers and praises.

Kelbasa shared a story with the group about a therapy patient he met who was a Green Beret in Korea and Vietnam who had a good attitude and kept moving even through a Covid diagnosis.

Prayers for those affected by Corona, and other needs. Many of us are battling mental and emotional demons, every day. Some are open about it, some have a harder time sharing our struggles. Never forget that sometimes we are the light or the rock for others around us, even if we don’t realize it. Post for eachother!

Thanks Splinter for the opportunity to lead this morning, I wouldn’t rather have shared this cold and gloomy morning with anyone else!

 

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Sore legs, laps, and laughter

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Due to scheduler difficulties, YHC didn’t know about this Q until a day or two before, which is fine, because there’s so darn much a guy can do in a Q at an AO that’s as diverse as the Ranch

Unfortunately, I was about 5 minutes late. I didn’t give myself enough margin this morning, my car was coated in ice and I’d not been over I77 on 160 in quite a while, and found out that those lights are awful now.  Thankfully Ruby Slippers was warming everyone up already, and I didn’t get much ridicule, and the Q reigns were handed over with a smile.

More warmup

Quick mosey around the parking lot followed by 10x SSH and 10x Low Slow Squat. Now I’m warm enough

The thang

Mosey north around to the traffic circle and take the long way to the school entrance. Everyone grabs a pillar for support.  Here we did some balance and strength exercises focusing on muscles that don’t get a lot of use for F3ers. This may sound a bit similar to my Ballroom Q earlier this week, and that’s because it is.  After a set of leg exercises, we took a full lap.

Each exercise was done on each leg for an OYO count of 30, except the last round in which we did 40 each leg. Each exercises is about keeping the leg up the entire time, and bouncing it as close to the maximum height achievable. The goal is to minimize the use of inertia gained from swinging your leg from vertical.

Round 1
  1. Knee at waist level, toes pointed down (knees at 90º angle), bounce knee up as high as possible
  2. Knee again at waist level, snap kick out, keep knee high
Round 2
  1. Knee bounces from above
  2. Kicks from above
  3. Leg straight out to the side, toe pulled up and turned inside (toward the ground), heel high. Raise as high as possible
Round 3
  1. Knee bounces from above
  2. Kicks from above
  3. Straight leg raises to the side from above
  4. Leg straight toes down, raising as high as possible directly behind
  5. Leg straight out front, turning out at the femur so the knee points as far away from center as possible, foot cocked out even farther outside and toe up. Raise up straight as high as possible
Round 4

Same as round 3, but with 40 count

After round 4 there was just enough time to mosey back to CoT

CoT

Announcements, Dam2Dam and teased the Yeti some more

Praises and prayers offered

NMM

During CoT I was pretty frank about what was going on with me yesterday and this morning. I was spiritually devastated by what happened at the capital… more so than when I saw the Trade Centers being hit with 747s 20 years ago. At a guess I’d have to say that I never considered myself to be all that safe in everyday life, but I always believed that our nation throughout all of the insanity and cult like worship of certain people over the years would be tempered and stronger for it.

But yesterday, seeing the injustice, the incitement to sedition, and then actual sedition, with no attempt to stop it… It hit harder than my worst break up. I was so affected that I wasn’t able to eat dinner last night (which, for a fellow of my size, is a pretty big deal).

I spent a lot of time trying to calm myself yesterday through prayer and meditation.  A few times I thought I had a handle on it and let God take the stress and concern. Lol, not so much…. I had to laugh, a lot, when I was laying in bed at 1950 last night as the M was trying to escape the 2.0’s room after bedtime, and my watch buzzed with this message:

I nearly called Ruby Slippers to tell him I couldn’t make it this morning. I knew I was going to be exhausted this morning. I’m sore in many muscle groups already. I didn’t think there was any way I could stand up and be a leader this morning.

But instead I prayed some more, and got a good night’s sleep. I showed up (late) and was able to enjoy some time with some great F3 brothers.

Fantastic mumble chatter this morning. The thing I remember most is being reminded  (3rd time this week) that I need to catch up on Cobra Kai.

I have to continue to remember that this world isn’t owned by me. My safety isn’t promised in any way. I’m blessed beyond measure.  My faith in God should be directing me to live as if nothing I have is mine. The evil one still owns this world and his corruption is everywhere.

Despite that, Jesus paid for my sins and I know where I’m headed when my time is up. My job is to remain well equipped for the fights that come my way.

My heart still hurts for this nation, and probably will continue to ache even if justice is ever served…

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