Tag: Mainframe

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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Honoring the fallen @honeybadger

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The count was 14 on this day…

On this day it was truly an honor to be able to remember my friend, Staff Sgt. Thomas J. Dudley. He Passed on July 7, 2011 near Helmand Province, Afghanistan. TJ was flying in a mission to deliver supplies, including three 150-pound Pelican cases containing communications equipment. Everything was going well until the crew thought they were in immediate danger. Scrambling to leave the area quickly which unfortunately was something they did not have to do, things quickly went wrong. In the haste to get back into the Osprey, the crew neglected to tie down the Pelican cases and also did not tether into their gunners’ belts so when TJ ran back to man the M240G machine gun the cases began to move about in the aircraft. A lance corporal was unable to contain the heavy Pelican cases when the aircraft began accelerate and two of the cases flew to the back of the aircraft, striking TJ and that caused him to flip over the gun and fall to his ultimate demise.

TJ was a great man, he was a firefighter, a soldier, and paramedic, and most importantly, a father. He is survived by his wife and three kids who were 13, 5, and 23 months old at his death. TJ loved listening to Bon Jovi and Bruce Springsteen and was always a joy to be around. Gone but never forgotten! My ability to go out and enjoy fellowship with other men at F3 is in part because of people like TJ and we should never forget what these men and women sacrifice for us! Thanks so much for your service!

Mozy down to 50 yard line on the field for a small warm-up in cadence

Side straddle hop, squats, merkins- 10 each

The Thang…

Partner up

My way of paying homage to TJ was to keep with the numbers associated with his death.

Dora-ish workout

150 per exercise in rotating fashion

1st round is squats

2nd round is Merkins

3rd round is LBC’s

4th round is Calf Raises

5th round is jump squats

6th round is fluter kicks-double count

7th round is mountain climbers-double count

P1 runs 50 yards to end zone and back while P2 does the exercise and then you switch until done.

We also had a kettle bell that we passed up and down the line so that each PAX member could carry it periodically.

rinse and repeat…

We listened to Bon Jovi and The Boss, of course!

Mozy back to COT for name-o-rama, announcements and prayers

 

Thanks to Dirty Harry for the opportunity to lead and thanks to all PAX who made it out!

-Slash

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perfect day for a doomsday clock

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Another beautiful spring day. Count was six for boot camp and six ruckers that headed right out of the AO.

Warm up
Mosey Run to front of middle school
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1
Suicides relay race
Pax divide up evenly into two lines
Each pax does the suicide route
Then next pax runs
Waiting PAX squats
Finished PAX OH Claps
Rinse/repeat

Run to wall

Thang 2
Jacobs ladder/Lucky 13’s
Wall sit: do OH claps
Bear crawl to other side
Bomb jack
Bear crawl back
Called an audible and stopped at 9 rounds. Even though the distance for the bear crawls was a short 40 feet, we were getting really smoked. I’ll keep future Jacob’s ladders to single digits.

Mosey run
Stop and do Burpees (OYO 5X)
Rinse/repeat 3x

Needed to burn a little time waiting for the ruckers to return
Round of flutters
Round of Freddie Mercury’s

Ruckers returned and all pax mosey ran to COT to do:
Thang 3
Doomsday clock: Pax in a circle and each takes turn doing a push up, counting off as we go around the circle.
After 50 go to two push ups each pax
After 100 go to three push ups each pax
Add one after each 50
Pax eventually dropped out, leaving just two and they exceeded 300 count. Winner was Smokey.

Recover and do few additional Mary rounds.

COT.
Glad to have a ‘down range’ pax with us: Chalet from Charlotte.
Prayers/praise for Punch List’s baby progressing well in weight.

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US Army Staff Sgt / NYPD Police Officer James McNaughton

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We had 23 PAX show up for my VQ this morning….the support was much appreciated.

The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of  Imperial Walkers, Morrocan Nighclubs  and Hillbilly Walkers.

Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :

10 Burpees and a 100 yard run

27 Merkins and a 100 yard run

10 Donkey Kicks and a 100 yard run

27 Big Boy situps and you guessed it a 100 yard run

10 Lunges and a 100 yard run

27 Squats and who would have thought another 100 yard run

We Rinsed and Repeated ….. Some rinsed and repeated more than others.

Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.

Shield

 

 

 

 

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TABATA FRIDAY

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14 men kicked off their Friday morning with a good sweat at The Swamp.  About 1/2 left with their rucks, and the rest of them did this:

The Thang:

Short mosey up and around one of the  large parking lots,  and stop in the front of the Sprint store for COP:

SSHx25,merkin x 10,  IW x 20, windmill x 15, squat x 20, small arm circles (20 F/20R), large arm circle (10F/10R).

Take a lap around the parking lot and stop at the same spot for Tabata:  8 exercises, 8 sets of each exercise, 20 secs per set, and 10 secs rest in between each set.  The exercises were:

  1.  Carolina Dry Dock
  2. Flutters
  3. Squats
  4. Mountain climbers
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. LBC’s

COT

This is my ‘go to’ workout when I have no time to plan a workout.   I accepted the Q invitation from Cha Ching last week, and I didn’t look at the date.  When the reminder came through on Tuesday, I thought,’ oh crap, not this week!’  Work and family obligations have been especially challenging lately,  and I was not planning on squeezing in anything else this week.  But, I canceled on Cha Ching the last time he scheduled me, and I didn’t want to do it a 2nd time.  So, the Tabata fit the bill.  You can make this workout as hard as you like depending on which exercises you pick.  Today’s workout was about in the middle of the tough scale and I designed it to suit my current fitness level and my sore knee.

There was very little mumble chatter today, save for one moment when one of the Pax let out a rather loud release of gas  (not sure who).  Someone said, ‘dude, you may want to check that’,  and the response was ‘no, I’m good.’  That made me laugh.  Not sure why fart humor still makes mature men crack up.

We had a good crowd today and it was nice to see some new and familiar faces, and also a banged up face (hope you are feeling better Jedi).    I’m glad I was able to fit in this Q and, as always,  it was a privilege to lead such a fine group of men.

Announcements/prayers and praises:

This month is Mental Health Awareness month.

Prayers for Twister’s niece who committed suicide, Cornerstones daughter, and Senator T’s mother.

 

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