Tag: Mainframe

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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7

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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Pyramid attempt at Fire Ant

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On Christmas Eve, Divac introduced us to the way he was going to run The Fire Ant AO now that he is in charge. And guess what, it’s not for the faint of heart. That said, I had to live up to the billing.
In recent months, I’ve noticed a great way to challenge the PAX is to post the Weinke on the socials ahead of time. It also holds me accountable to planning the proper beatdown. So here goes:

Ruck 1 mile at a sub 14min/mi pace to TCES. Full disclosure, Punch List led us at a 13:37 pace…giraffe.

10 Man Makers
20 Lunges (ea leg)
30 Merkins (single ct)
40 Real Squats (you know what this means)
50 Mountain Climbers (left/right = 1)
60 LBC’s (single ct)
70 Curls
80 Peter Parkers (40 I/C) – I believe this is where the leaders ran out of time.
90 Bent Over Rows (45 I/C) – I was really looking forward to these!
100 Flutters w/ Press (50 I/C) – Surprise, Surprise. I was really, really looking forward to these.

Ruck 1 mile back to the Start Ex at a sub 14min/mi pace. We made it about .25mi and I abruptly stopped everyone for a Switzer. The new instructions were to Jail Break back to the Start Ex to complete as many Flutters/Press as you can until 0600. The leaders arrived at a 10:05 pace and a heart rate that neared, “explosive.”

COT practices with the Golden Corral bootcampers.

SYITG,
Maximus

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1

The 700 Club Returns

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This morning we reminisced on an oldie but goodie brought to us by Cheddah two short years ago. The fabled 700 Club isn’t what you think it is, and golly it hurts.

The PAX showed up one by one and two by two as YHC greeted each. The question of the morning was: have you done a GORUCK event? If so, what events? For the two with the least experience, today they learned a few things. Two Ferns and Dinghy were chosen as the Team Leader (TL) and Assistant Team Leader (ATL).

We rucked/shuffled to our destination in the Home Depot lot, and the weinke was laid out. The TL and ATL were to lead the PAX in completing 7 exercises at 100 repetitions each, in any manner they pleased. If counts were mixed up or time ran out before finishing, a penalty was due.

The seven movements were:

Hand Release Ruck Merkins

Ruck Squats

Ruck Curls

Ruck Swings

4-Count Flutters w/Press

Big Boy Sit Ups

Overhead Ruck Press

Two Ferns and Dinghy got us to working, and somehow we had finished 100 squats before doing half of the other movements. The veterans jumped in to help the TL and ATL get better, and it was a solid showing of how a team can execute a goal during a GORUCK event. We finished all except for 25 Flutters and 40 Hand Release Merkins before time ran out.

As a result of the lack of completion, strap privileges for the rucks were taken away for the ruck back to COT. At about the halfway point the rucks were to be held overhead. That wasn’t pleasant.

 

In all, the PAX did work and everybody learned a thing or two about leading a team. Solid work, men.

 

Punch List out.

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9

Dead Hang at The Ranch

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0510 – no PAX present
0515 – 5 PAX ready to go

Disclaimer
Short Mosey

Warm Up
– Merkins
– Peter Parkers

Short Mosey
– 25 burpees in cadence
– some yoga

Move to playground
– called up & down on pull-ups

Move to Square of Pavement
The Thang:
– 25 Bomb Jacks & Bear Crawl to other side
– 25 Jump Squats & Crawl Bear to other side
– 25 more Jump Squats & Bear Crawl
– 75ish calf raises (in cadence to 38) & crawl bear
– 100 SSH (50 in cadence) & bear crawl
– 100 Flutters & crawl bear
– 75 CDD & bear crawl
– 25 Merkins & crawl bear
– 25 more Merkins & bear crawl

Back to the pull-up bars
– called up and down with Toes-to-Bar
– 10 pull-ups
– dead hang to 15
– dead hang to 15 and then a dead hang pull up

Short Mosey
– 15 burpees in cadence

Mosey back with an additional burpee at each light pole
– 1, 2, 3, 4, 5, 6 = 21 burpees

Total burpee count = 61

Dying cockroaches
Split Squats
Pistol Squat (called down and up)

NMM:
Tried to integrate some exercises where PAX knew the rep number we were going to, and some where we were going to keep going until I called stop. Do we work differently towards a goal we can see and know before hand? How does our effort level change if there’s an unknown amount of time or we don’t know how long things are going to last? (Think COVID….)

–Band Camp dismissed

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5

Laced Up Tight

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31 degrees at Laces In? Sure, I’ll take it. I gave the PAX a heads-up, shown below…

At the risk of potential “over-hyping,” here are a number of things to consider for Laces In:

  1. Minow Pond will be converging with us.
  2. AKA will be converging with us.
  3. Looks to be the coldest morning of the week.
  4. Gloves highly recommended.
  5. If you want to stretch or warm up, show up early.
  6. Wheels up 0515 and it’ll be GO-TIME.
  7. You’ll be warm by 0525.
  8. If you’re prone to FOMO, then you should post.

The 12 of us arrived, commented about the cool temps and all the men in tights, were disclaimed and we took off for a lap around part of the gym lot.

Circle Up:
20 x Fast-Paced SSH
10 Burpees
Another lap but this time, just a bit shorter
Line up at one end of the parking lot and bear crawl to the other end of the lot.
Sprint 1/2 way back, 10 Burpees, Sprint the rest of the way

Mosey over to the circle by the stadium:
20 Bomb Jacks
30 Flutter Kicks I/C
Run up the hill to the stop sign and back down
40 Jump Squats
40 Merkins I/C
Run up the hill and back down
10 Burpees

Mosey back to the gym parking lot.

Line up on the line for 2-Tier Grounded Suicides:
Bear crawl out 20 yards, crawl bear back. Bear crawl out 40yds, crawl bear back
10 Wide-Arm Merkins
Crab walk out 20yds, walk crab back. Crab walk out 40yds, walk crab back.
10 Wide-Arm Merkins
10 Burpees

30 American Hammers I/C
20 Flutter Kicks I/C

COT: There are very heavy prayers on the hearts & minds of our PAX. Remember, do not walk alone.

Thank You, Slapshot

Maximus

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11

October Hustle

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9 Stallions greeted October at the Ranch for a Bootcamp and were joined by 2 Ruckers at COT.

The Thang:

Mosey to Square Field for Warm Up

  • SSH
  • Imperial Walkers
  • Hill Billy Walkers
  • Burpees

Mosey to Middle School Back Parking Lot

Bearpees – Jack Webb Burpee 1×4 Bear Crawl

Escalator. One exercise with prescribed count (IC), run the full lot and back

  • 10 Burpees
  • 20 Merkins
  • 30 CDD
  • 40 Low Slow Squats
  • 50 Lunges

Paula Abdul – 5 Burpees, Run Forward 3 Spots, Back 1 the length of the Parking Lot

Mosey around to back of School for Inchworm Merkins for length of the first building.

Mosey to Middle School Pickup Line for Merkin Gassers.  Set of 10 of each followed by Gassers to each speed bump and back.

  • Diamond Merkins
  • Werkins
  • Rangers
  • Merkins

Indian Run back to start for 6MOM and COT

Announcements: Read your Newsletter.

 

Honor to Serve.

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50th Birthday Beatdown

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Today YHC celebrated 50 years on this planet with 11 great men of this nation. The weather was rainy and I think that might have kept some away but the beatdown commenced.

We moseyed to the front of Springfield Middle School and warmed up with : Windmills, Morrocan Nightclubs, Imperial Walkers and Hillbilly Walkers.

The Beatdown consisted of …….you guessed it 50 reps of each exercise. We split into 3 groups of four and each group took a color.

GROUP 1 RED: 50 MERKINS, BIG BOYS, PLANK JACKS, AMERICAN HAMMERS AND BOMB JACKS

GROUP 2 BLUE: 50 SQUATS, MT CLIMBERS, LUNGES, FLUTTERS AND SSH

GROUP 3 GREEN: 50 DIPS, SHOULDER TAPS, LBC’S, DONKEY KICKS AND DERKINS.

Each group completed one set of each and then it was dealers choice. The remaining time was spent picking random exercises from the board or some even decided running was the better choice….not me but nured a lap.

We ended with some Mary and COT…. Polaroid brought donuts and Harry Carey and family made cookies in the shape of shields.

Thank you all for making my 50th birthday special.

 

 

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New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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12

The Hammer

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Seven strong Pax showed up for a little rain and a little pain. Stumbled across a ruck WOD that was simple (no weinke needed) and brought the right amount of pain.

Here is how it went……

Rucked over to the YMCA yard and partnered up to accomplish the following

300 Ruck Swings

300 Big Boy Sit Ups (with ruck)

300 Squats

300 Curls

Partner 1 got reps while partner two performed an overhead ruck carry the length of the field and ran back for flapjack.

 

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