Tag: Mainframe

Honoring SEALS with a Watering Can

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We completed on of the GORUCK workouts of the month honoring the Navy SEALS.  Not sure that grown men pouring water over each other at 5:00AM is what the SEALS have in mind when thinking of honors they would like to receive, but it certainly will catch the eye of any administration at the school if they are reviewing security footage.

-Step 1: Pour uncomfortably tepid water over each other to try to make it a little more suck-filled…

-Step 2: 1 mile ruck (AFAP)

Step 3: 100 Ruck Squats, 70 Ruck Merkins, 33 Ruck Swings

Step 4: 1 mile ruck (AFAP)

Step 5: Killed the last few minutes with a combination of Flutters, Toes to Ruck, and me trying to figure out how my new watch works

 

As always it was an honor to lead. Thank you for the opportunity

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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Can I get a taxi, Uber, or Lyft?

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17 men and 1 2.0 came prepared for the workout. Lots of smiling faces, not knowing what was in store for the next hour. After the disclaimer, we jogged down to the fire station and back to the parking lot.

COP
SSHs x 20
Imperial Walkers x 15
Wind Mills x 10
Plank Stretches
Merkins x 5
Plank Jacks x 10
Peter Parker x 10
Parker Peter x 10

Next, we moseyed to the field for partner exercises called Hora(Dora’s evil cousin) 2-3-4. Similar to Dora 1-2-3 except the count for each exercise was 200, 300, 400 and the movements would be a bit more complicated that simply running back and forth.

Exercise 1: 200 Merkins
Movement: Lunges to the lightpole and run back
Exercise 2: 300 Squats
Movement: Burpee broad jumps to lightpole and back
Exercise 3: 400 LBCs
Movement: Inch worm merkins to lightpole and back

Lots of grumbling and mumble chatter. The first half was complete. The baton was passed to Maximus. Good luck everyone.

In the outfield, we circled up for two sets of exercises:

10 J-Lo’s (A generational reference was made by substituting J-Lo with Barbara Streisand. I had to google her…No compare to Jenny from the block)
10 very slow flutters

Next, we partnered up with like speed for 7’s on “the Hill”. We began with Jumping Lunges (6) at the top and Caroline Dry Docks (1) at the bottom. NUR (backwards run) back up the hill and jogged to the outfield. We lined up on the chalk line for the following exercises:

5 Staggered Merkins on each side followed by a sprint to the other end of the field.
10 Jump Squats and sprint back.
10 J-Lo’s and sprint back

End of workout, mosey to COT.

Great job by all. Uber brought his 2.0 to the workout. Likes to ski, dad is Uber. We named him Lyft. He was full of energy and smiled the whole time.

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Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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Laces Out – The Bear Prep Edition

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4 men joined me today for an awesome 6 mile tour of some hills around Fort Mill. Why not with The Bear around the corner?

A disclaimer was given, as well as a safety check. We warmed up around the lot and we were off. Whenever Vuvu shows up, and I am the Q, I know I will be leading from the back. He put it to us on Tuesday and challenged the pace again today, although mainframe was the rabbit, as he usually is.

Great group today, albeit small. What I love about running is you never know who you will be spending time with and  getting to know better.  For me, today it was Spud. A true #HIM. We mostly talked about The Journey. What it has meant to him and what it might could mean for me. We realized there was a reason God had us running together today. I love that. All 3 Fs were hit.

Anchorman and Barry were missed.

This was the route-

left on Munn, right on Harris, right on Sutton, left on Richard’s Xing, right on Front, right on 160, right on Sutton

It is a keeper.

Thanks for the opportunity to lead.

RT out

 

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River District Run – Clydesdales

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21 posted to Clydesdales.  Pretty simple backblast.  We ran.  Here’s what many pax ran, but not all.

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Shot Put At The Ranch

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I’m a little late posting this but trying to stay off Funhouse’s naughty list. Go time arrived, disclaimer was given, and 7 of the finest PAX moseyed off behind the elementary school. Circled up for some quick warm-ups: Imperial Walkers, Windmills, Peter Parkers, Parker Peters. Partner up for a Lazy Dora:

  • P1 10 Merkins, P2 Plank Hold, flap jack until group completes 100 merkins
  • P1 20 LBCs, P2 6″ leg hold, flap jack until group completes 200 LBCs
  • P1 25 SSHs, P2 People’s Chair, flap jack until group completes 300 SSHs

Mosey to middle school parking lots. Keep same partner for jump overs. P1 holds plank while P2 jumps over and does a burpee for a total of 8 jump-over burpees, then flap jack. Run to opposite side of parking lot and repeat 6:6, 4:4, 2:2.

Bear crawl over to shot put location. I laid out 5 cones at ascending distances. The area between each cone was assigned as exercise: burpees, bombjacks, handslap merkins, partner situps and seal jacks. Each area also had a number of reps 10, 8 -> 2. The idea was for one PAX to put to determine exercise and then another PAX to put to determine number. Various forms and techniques were attempted for a mix of burpees, handslap merkins, and a lot of bombjacks. Some of the ruckers even came through and attempted to shot put.

After several rounds of that time was running short. Moseyed back to elementary lot and circled up. First round all PAX were doing lunges until it was your time to do 2 burpees. We went around the circle twice with this. Next round all PAX were holding plank until it was your time to do 2 worst-merkins (wide, regular, diamond=1). Time’s up, moseyed back to COT and met up with all the ruckers.

I tried to come up with something different with the shot put piece but ultimately it led to too much standing around in between turns. I’ll have to think about how to modify it to keep things moving. But thanks to all the PAX for trying something different and to Jiffy for the opportunity!

-Mainframe

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4×4 Fun

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I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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Crosswalk fun at Quagmire

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6 PAX arrived at Quagmire to work off all the post Mother’s Day calories. Disclaimer was given and off we moseyed. Circle up in lot across from sub shop for warm-up. Normal stuff: SSHs, Hillbilly Walkers, Slow Squats, Merkins, Peter Parkers, Parker Peters, MCs, MNCs, Imperial Walkers. Now that everyone was loose we moseyed to Kohls.

Starting at first cross-walk we did 2 Bomb-Jacks, 2 Seal-Jacks, and 2 Plank-Jacks. Jog to next cross-walk and increase count by 2. So 4-4-4, 6-6-6, etc. all the way around that strip of stores. There are several cross-walks in front and behind that section, PAX made it up to 18-18-18.

Back in front of Kohls we lined up for some fun I borrowed from our ruck event.

  • Burpee broad jump length of store, run around store back to start.
  • Lunge walk length of store, run around store back to start.
  • Burpee broad jump length of store (Cha-ching was so far ahead of everyone we modified to 2 broad jumps per burpee), run around store back to start.
  • Lunge walk about 2/3 of store before we needed to head back to COT.

Mosey back to COT with a quick stop about halfway for 25 LBCs. I didn’t track how far we ran but I’d estimate 2.5 miles. Lot of space to use at Rivergate. Great work by all the PAX this morning! And thanks to Jedi for the opportunity.

-Mainframe

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