Tag: Mainframe

No SSH at GC

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Twelve at Golden Corral for a substi-Q on the hottest morning of the young spring!  74 degrees at post time but when Corn Hole ran in from his home dripping wet, all the sudden I felt a lot cooler.

This morning we focused on the theme of Accountability as it relates to our word of the year.  The question is do you have a word? How are you engaging with that word? How are you holding yourself accountable?  By this time of the year you should have your word engrained were you are thinking about it constantly and understanding how it intersects with your life.  You own it.  Tell someone what you want to change and ask them to ask you about it when they see you.

The Thang:

Start with a bit of stretching to loosen up a bit… it was no Broga but Senator appreciated it and I think others by the end of the post were hoping we would have spent more time there.

Mosey to the field at the church with some curb hops and such along the way.

Circle up with a COP (sort of) which included 20 Maq-tar-jai, 10 Knee-tar-jai and some 4 (1×4)Jack Webbs.

Mosey to parking lot for a partner exercise of 2 rounds each of merkins while the partner runs then squats while the partner runs.

Mosey to parking lot behind HT for some plate pushes with partner while pax goes through a series of exercises until we push through the full rotation.   Including dips, CCDs, lunges, and a bunch of other fun.

Another round of overhead plate carries with another series of exercises

Headed to the wall for some fun with passing the plates and pushing it back down to the other end. Then some wall stand walks and Australian wall walks… fun, fun and more fun!  Just ask Corn Hole

Headed back to COT with a bit of Mary before counting off!

It was an honor to lead the Pax through the morning and I’m better because of it.   Aye!

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Bucket-o-Pain – New and Improved With More Awfulness!!!

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9 bootcampers and 7 ruckers landed at Golden Corral for a buffet of painful options.  Drummond brought an FNG (later named “Manifold”) to partake in the meal.  Don’t know about any of the other bootcampers, but YHC was thankful not to be part of the rucking group when Rad rolled the giant tractor tire out of the back of his truck. No bueno.

5:15 arrived, and after a disclaimer was offered, the bootcampers took off for a mosey around Rite-Aid, down to the auto-repair place, and back to the front of Harris Teeter.  Stops were made along the way for various warm up exercises, including:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Sumo Squats
  • Peter Parkers
  • Dips
  • Windmills

38 Special came in hot, and caught up with us after our second stop on the warm-up run.

The Thang

At the stopping point in front of HT was the bucket of pain.  But this time the instructions were different than previous BoP appearances.  Here’s how it went:

  1. First exercise was drawn from the bucket.  Pax did 5 reps.
  2. Second exercise was drawn.  Pax did 10 reps of it, then repeated the 5 reps of the first exercise
  3. Third exercise was drawn.  Pax did 15 reps of it, then 10 of the second exercise, then 5 of the first.

Routine continued until 5 exercises were drawn (which had 25 reps).  Once completed, pax took a run around the entire front parking lot of the shopping center.  We had time to do this twice.  Here were the exercises.

  1. Round 1:
    1. 5 merkins
    2. 10 burpees
    3. 15 squat jacks
    4. 20 POGO (10 each leg)
    5. 25 plank punches
  2. Round 2:
    1. 5 jumping lunges
    2. 10 low, slow squats
    3. 15 moroccan night clubs
    4. 20 flying squirrels
    5. 25 Crab Cakes

After our second round (and run around the parking lot) we had time for a few minutes of Mary:

  • Flutters
  • LBCs
  • Chopsticks
  • Alphabet Soup
  • American Hammer

Time was up, and we headed back to COT.

Excellent work by all men.  T-Claps to Mainfold for his first post, and to 38 Special for his second post (in as many days). Thanks to Decibel for the privilege of Q’ing.

 

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A Truckload of pain at Honeybadger

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Great way to start a week, we had 14 PAX (2 ruckers, Cha Ching and Jedi) that decided to get better and honor “the seven” a group of 5 CIA officers and 2 Security contractors killed when al-Balawi detonated a bomb sewn into a vest he was wearing. Six other American CIA officers were wounded. The bombing was the most lethal attack against the CIA in more than 25 years.

Al-Balawi was a Jordanian doctor and jihadist website writer who was detained and interrogated over three days by the Jordanian intelligence service, the General Intelligence Directorate (GID), in January 2009. The GID and the CIA thought they had turned al-Balawi to penetrate al-Qaeda in the Pakistani tribal areas to provide intelligence for high-level targets. Instead, al-Balawi used this trust to gain access to the CIA base in Afghanistan unsearched and perpetrate the attack. The Pakistani Talibanand al-Qaeda claimed responsibility, saying they helped al-Balawi with the attack.

The names of our honored heroes are listed below:

CIA OFFICERS:

-Harold Brown Jr, 37, Bolton MA

-Elizabeth Hanson, 30, Rockford IL

-Darren Labonte, 35, Brookfield CT

-Jennifer Matthews, 45, Cedarville OH

-Scott Roberson, 39, Tolland CT

SECURITY CONTRACTORS:

-Dane Paresi, 46, Portland, OR

-Jeremy Wise, 35, Tigard, OR

After a quick disclaimer on the go we moseyed around the parking lot with some high knees and butt kickers, our warm up consisted of the following exercises with different reps each to total about 9 minutes into the WO :

Side straddle hops

Windmill

Moroccan night clubs

Squats

Arm circles

Merkins

Lunges

 

THE THANG:

I followed the book as much as I could but had to include a tire exercise (otherwise it wouldn’t be a Tinsel workout) and also replaced a couple of exercises from the book to focus on upper body strength. The main idea of “the seven workout” is to complete 7  rounds of 7 exercises with 7 reps each, each round took about 7 minutes to complete, after round # 3 we run down and up the hill to give our upper body a break and then continued with 4 more rounds, these are the 7 exercises:

THE SEVEN

7 handstand push-ups

7 thrusters with log

7 sledgehammer swing each side

7 worst merkin ever

7 burpees

7 log swings

7 pull-ups

Everything was planned to be completed under one hour and I’m glad everyone pushed hard to reach our time window. With a couple of minutes to spare at the end, straight up took over for some Broga and stretching exercises, much needed after the beatdown, thanks for your help!!

We ended up our WO with announcements, prayers and praises.

GRETA JOB EVERYONE!!

Tinsel out…

 

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Beyond – how selfish are you

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The message for Beyond was around being selfish

 

Humans we are naturally selfish people.  As a child you grow up thinking everything should be centered around

you.  Even as I moved into adulthood I still didn’t completely understand what it meant to put others first. 

Because I never had anyone who was dependent upon me.  When I got married I was quickly called out that it is now “we”

and not “I” which was initially hard for me to understand at first.  Then several years later reality smacked me in the face

when we had our first child.  Now there was someone in my life that was 100% reliant upon me.  I quickly had to figure

out as all parents do how to adjust and make things happen.

 

In my life I am the most selfish with my time.  I don’t like to spend “my” time on things that “I” feel are not as important

as other things. 

 

There are 24 hours in a day

1440 minutes

 

Average person sleeps 7 hours

                       works 9 hours

                       spends 2 hours in a car

 

This leaves 8 hours for everything else (Wife, kids, Quite time, F3, Whetstone, etc)

 

How do you manage your time?  Is is the smartest way?

 

As I was preparing for this Q I kept going back to how do I manage my time and how I think I should be.  I will be

the first to say I am nowhere near the model, but I desire to be able to say that I will one day get there.

 

Time Priority:

1. God

2. Wife

3. Family

4. Friends

 

One of the most important things that I hope the Pax take from the workout is Kids spell LOVE – TIME.  The more time you

spend with them the more love they feel.  Think about that next time when one of your kids ask you to do something and you

would rather be doing something else.  They won’t always be around so enjoy the time you have with them now.

 

 

 

 

Warmup:

SSH 20 IC

Hand release merkins 10 IC

LBC 20 IC

–With being a beyond workout figured since it just rained we needed to embrace the suck and get on the ground

 

 

 

The thang:

 

Partner up

P1 – runs to end of parking lot and back

P2 – works on burpee / sandbag thruster (1 burpee / 1 thruster, 2 burpees, 2 thrusters, etc until 10)

 

Each partner does their own until they reach 10 of each

 

Next

P1 – runs to end of parking lot

P2 – pick up sandbag on shoulder and toss backward until P1 returns

 

rinse and repeat x 3

 

Exercises done holding either ruck, sandbag or cinderblock:

Squats 20 IC

Squat pulses 10 IC

Flutters 20 IC

 Thanks for the opportunity to lead.

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Old School WEP.

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As cars rolled in one after another I was greeted by faces of men I knew and a few of some I didn’t. It is always great to be back Qing at the home where The Fort took shape. It was even better sharing this Q with my friend Mainframe. We got started with Mainframe giving the tasteful disclaimer. We then took off and the rest went something like this.

normal warm up stuff, mosey over to short wall for 15 derkins, 15 dips, 20 step-ups, mosey down to small lot in front of springs, 15 donkey kicks then bear crawl to other side, 1 merkin, crawl bear back, 10 DKs then bear crawl to other side, 1 merkin, crawl bear back, and then 5 DKs then bear crawl to other side, 1 merkin, crawl bear back

Mosey up the hill to upper lot and divide up into 3 groups. 2 groups working, 1 group resting for 2 rounds (1&2, 2&3, 1&3, 1&2, 2&3, 1&3). First was 10 burpees per set so total of 40 burpees per PAX. Run down hill and back to top. Second was 16 jump lunges (64 total per PAX). Run down hill, then run backwards up hill. Third was 15 monkey humpers (60 total per PAX). Run down hill, then run backwards up hill. Times up and over to you.

Was glad that was over. Wasn’t sure my portion would hold up to what we just did.

Start with Merkins 10 normal, 10 diamond, 10 wide arm.

Move over to light pole.  20 shoulder presses, 20 flutter kicks, bear crawl to other light pole 15 CDDs 10 big boy sit ups. crab walk back to light pole 15 Moroccan night clubs 15 hello dolly’s in cadence, bear crawl back to light pole 15 shoulder pressed 10 grave diggers each side.

Circle up for Jack webs 1-5, 4-20

stay in circle for plank hold while we run around the clock hurdling the other PAX.

Mosey down hill to veteran memorial Pledge and moment of silence for Fallen Local Firefighter Richard Sheltra.

Mosey over to wall. take a seat while pax do broad jumps and both leg single jumps.

Mosey to short walls do 10 derkins, 10 box jumps and 10 dips on wall X2.

Mosey to yet another wall. BTW but while up in cadence 5 presses and 10 Peter Parkers.

Mosey back to COT.

announcements- Cannoli run, reading in Paradise, and Strawberry Festival.

Prayers- Sheltra family, Badger and Family

 

 

 

 

 

 

 

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5

Cone heads

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First I want to thank Jiffy for the opportunity to lead the PAX today. 15 guys showed up and this was the biggest group that I had Q’ed for . I spent an hour or so the night before reading up on the exercise database found in the F3 website. The first exercise I introduced was the kimono dragon. It’s best described as a Peter Parker but you actually move forward. Note: very hard to execute backwards. This new move was implemented in the warmup.

Then we moseyed to soccer field for the main event. We started on the goal line and I had placed cones 10 yards out .First we did DMC. It’s a duck walk, merkins, and a bear crawl. Duck walk to the first cone, 5 merkins, and bear crawl back. Duck walk to the next cone(20 yards) and do 10 merkins and bear crawl back with increasing by 5 merkins every cone until we reached 50 yards.

The next thing we did was lunge walked to the first cone and did 10 squats and lunge walked back and progressed through each cone adding 10 squats each time. This was painful. A total of 150 squats and 300 yards of squats .

Next we paired up and partner 1 ran to the first cone, did 5 merkins and ran back. Meanwhile partner 2 is doing flutters . Each partner ran to each cone and did 5 pushups and ran back .

6 minutes of Mary and then the end .I looked up a new ab exercise called Dr . W .I still don’t fully understand what that is so you should go look it up .

Thanks agaun!

Wegmans

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Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

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I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

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6

Hills, more hills, and some remembrance

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With spring break starting and Longshanks having part of the Q I didn’t know what type of crowd would show up. With Easter being the next day and this week being very reflective for me personally, we tweeted out about some Easter trivia and before I knew it we had several of our more scholarly PAX HCing so I went back and tuned up the questions. It was great to a solid collection of PAX ready to go when start time rolled around.

Longshanks led us thru some SSHs and Wind-mills while Sasquatch finished getting dressed. Once he was ready Longshanks took us behind the park to the bottom of the big hill for a Longshanks style warm-up. Partner up for a Dora 1-2-3. 100 Merkins, 200 Squats, & 300 LBCs, other partner is running about 3/4 way up the hill and back.

After everyone was ‘warmed up’, we moseyed back up the hill to playground. Again with Easter being the next day I worked up some questions about the events leading up to Easter. 4 questions per station, 3 stations, and exercises accumulated at each station.

  1. At the last Supper, who did Jesus say would deny him 3 times before the cock crowed twice? Peter – 5 Pull-ups
  2. After dinner they walk to the Garden of Gethsemane , when Jesus goes off to pray what does he ask Peter, James & John to do? Not go to sleep – 5 Pull-Ups, 10 Dips
  3. In the Garden, how to Judas identify Jesus to the guards? Kisses him – 5 Pull-Ups, 10 Dips, 10 Derkins
  4. What was the name of the Jewish group that initially condemns Jesus? Sanhedrin – 5 Pull-Ups, 10 Dips, 10 Derkins, 5 Burpees

Mosey over to small hill

  1. When Jesus is initially brought to Pilate, who does Pilate then send Jesus to? Herod – 10 Monkey humpers, run up hill and back
  2. Pilate nor Herod can find anything to convict Jesus of so Pilate asks the crowd if they want to free Jesus or a criminal. What was the criminal names? Barabbos – 10 Monkey humpers, 10 squats, run up hill and back
  3. What is the name of the location where Jesus was crucified? Golgotha or Calvary – 10 Monkey humpers, 10 squats, 10 lunges, run up hill and back
  4. Who was voluntold to carry the cross when Jesus was unable? Simon of Cyrene – 10 Monkey humpers, 10 squats, 10 lungers, 10 calf raises, run up hill

Mosey over to parking lot

  1. When Jesus was crucified, at noon what natural event occurred? Sky went dark for 3 hours – 3 line suicide
  2. Who took Jesus’ body down, wrapped it, and place it in the tomb? Joseph of Arimathea – 3 line suicide with 10 Plank Jacks at each end line
  3. Who was the 1st human to see Jesus after he rose from the dead? Mary Magdalene – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line
  4. How many days did Jesus stay on Earth before ascending to heaven? 40 – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line: waited on all PAX and we did 40 SSHs

Longshanks finished us up with about 3 minutes of Mary.

PAX went 100% on the questions. There really wasn’t going to be more exercises if they didn’t answer a question correctly but I was impressed nevertheless. Hopefully everyone got a good quick recap of the events that occurred but also got a solid work-out. Always an honor to lead this group. Thanks Smuggler for the opportunity!

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The SWAMP – RUCK WOD

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Well I’ve royally sucked @$$ at posting BB lately, so figured I better get this one up before I forget.  There are some workouts were  you just leave feeling motivated and this was one of them.  I saw everyone come together, great 2nd F, and a killer work out.  It’s days like this when you have a hard time remembering what life before F3 was like.  Anyways onto the workout….

Warm Up 

Rucks Overhead – 10 O/H presses

Rucks Overhead – Mosey 100 yards

10 O/H presses

Rucks Overhead – Walking Lunge 100 yards

10 O/H presses

Rucks carried by waste strap  – Mosey 100 Yards

10 O/H presses

Rucks Overhead – Mosey 150 Yards

RUCK HEAVY WOD 

We get to my truck to see the bed of fun, 6 sandbags, 2 cement pipes and a bunch of carabiners.

We quickly and efficiently build a snake out of the sandbags (each sandbag is connected by a 8″ clip, making a giant snake) and grab the cement pipes and make our way out.

RUCK UP and grab weight

We embrace the suck and ruck to the HD parking lot.  Here one group carries all rucks and runs the parking lot while the other performs some exercises:

10 Merkins

10 Squats

Cement pipe on chest – Team big boy sit ups with O/H press (I think Truckers hand slipped a time a or two and about crushed WWL)

Switch

RUCK UP and grab weight 

Carry for a good bit and embrace the suck once again.  We make our way to a grassy area.

Partner drags – 40yards and switch then repeat

RUCK UP and grab weight 

Make our way to the fountain (FOUNTAIN OF DOOM)

We do laps around the fountain, always staying as a group and completing it together

Gorilla Walks

Walking Lunges

Side Planks (Hands on Fountain)

Bear Crawls

RUCK UP and grab weight

Make our way back for COT and wait for BC to return.  Oh yah and while we wait, RUCKS O/H.

Met up with Bones and the BC for a great COT and ending prayer.

Great workout, Great MC, and Just amazing teamwork.  Everyone gave it all they had the entire time and really pushed through.

Thanks for coming out and supporting me and RUCKING!!!

 

 

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Final Prespect Q at the Ranch

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 Name-O-Rama.  11127355-7E37-4F2A-9B9E-F19861396FC7

YHC thanks Jiffy for the opportunity of one last Q as a Prespect and for the PAX who attended.

Not many posts to the Ranch from my end, but I had been eyeing up the facilities for weeks during 2.0’s soccer practice. Made good use of the the soccer fields and all the trees and light poles.

Arrived early,  fortunately enough lighting in the gloom for the planned weinke, set up 3 cones in front of one soccer goal approx. 10, 15 and 20 yards away and placed the 43 lb sandbag near the opposite goal.

Arrivals, no FNG’s, and a really ‘succint’ disclaimer. I believe we may have had one late arrival.

Moseyed around the parking for 2 laps with high knees, butt kickers, toys soldiers and shuffling. Jogged to far end of the further soccer field for SSH, merkins, flutters, GoofBalls, MNC’s. The real fun began with stage 1:

Stage One. Making use of 27 crepe myrtles lined up, we did bear crawls for one tree with 5 merkins, lunge walk one tree with 5 squats and continuing with adding 1 more tree until the end. Wow, this was tougher on the thighs than expected.  The RETURN lap was jog 3 trees, bear crawl 1, sumo walk 1 until the end. The first lap started near the trees, but by the second lap we were spread out across the soccer field.

Stage Two, Act One. Soccer field. Partner up, one PAX ran the length of the field and kicked a soccer ball into the goal from the closer 1st cone, the other PAX carried the sand bag overhead until handing off to the kicker for the return run. A missed shot meant running a lot further to track it down and replace it at the first cone for the next kicker/group.  MEANWHILE, the other PAX cycled through 5 LBC’s, 5 Flutters, 5 American Hammers. This continued until all 5 partner duo’s had gone.

Act Two and Three had the kickers move back 5 yards, while PAX cycled through…Act Two: 5 bombjacks, 5 Jump Squats, 5 Calf Raises. Act Three, 5 yards further back cycling through 5 Donkey Kicks, 5 left side crunches, 5 right side crunches.

YHC along with about 5 other PAX missed shots on goal.

We finished with 2 laps around the fields using the light poles. 3 burpees at every pole which ended up amounting to 45 burpees. For good measure, we finished 4 more burpees in COT to reach the magical “49” for the workout.

The brief message of the workout was to “Be Inspired, Become Inspiring.” Observe our PAX and follow their lead. We have PAX with different personalities and different involvements to inspire us to become better from the fitness side, to the community/philanthropy efforts, to the betterment of ourselves from the faith and spirituality side.

Prayers to sick or injured family members and friends. ChickenHawk noted to make use of the Easter holiday season to seek out, learn and improve yourself in your faith. Use the extra time to connect with family members.  G-Fit and CAH every Saturday needs PAX involvement, ESPECIALLY during Easter when regular PAX may not be able to post. HELP IF YOU CAN!

3 days to 50 for me, but my first RESPECT post will probably be with the Lehigh Valley PAX back in PA. Looking forward to first Respect post back in the Fort.

Aye! Bolt

https://drive.google.com/file/d/1iFLIJfBSEK8BLAEPZWWh-VTD8sYuv0-H/view?usp=sharing

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