Tag: Mainframe

BackBlast from The Ranch 7-27-17

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16 HIMs showed up in the gloom to join me at The Ranch for my last Q/post until after I become a father of 4.

Mosey to the back of the school.

Warmup

  • 20 Side Straddle Hops
  • 20 Squats
  • 5 double count Merkins
  • 20 Mountain Climbers
  • Honeymooner
  • 20 Moroccan Night Clubs

Short Warmup so that we could get to THE THANG:

BOARD OF PAIN

Mosey Back to COT

Announcements

  • Last week of F3Dads this Saturday the 29th – NEED A Q or 2
  • Last week of QSchool next Tuesday the 1st
  • Effort to get VQs in September

Prayers/Praises:

  • Senator Tressel’s Sister & Brother in Law
  • Flat Tire’s mother (health)
  • Flat Tire’s wife – praise for new J-O-B!
  • Prayers for Bella (Ginsu’s soon to be daughter)

Thank you to the men who posted!

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2

Escalating in difficulting

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For this workout, YHC borrowed heavily from a my Q while on vacation at Ocean Isle the week before.  As we often do in F3, however, it was made more difficult this time.  The focus for this workout was to remind ourselves that we can always dig deeper.  It was fast paced and after completing something that seemed difficult we moved onto something that sounded even more horrible.  Each PAX dug deep and crushed it.

Warm up:

  • Mosey lap around the parking lot
  • SSH X35
  • Merkin X 15
  • Mountain Climber X10
  • Windmill X10
  • Imperial Walker X10

The Thang:

Merkin Suicide

Line up on the line in front of Harris Teeter.  The parking lot has four small islands between Harris Teeter and Fort Mill BBQ.  5 Merkins on the line, then run to the first island, 5 merkins, run back to the start, for 5 merkins.  Then run to the first island again for 5 merkins, continue to the second island for 5 merkins, head back towards HT but stop at the first island again for 5 merkins.

With the suicide run and the requirement to stop for 5 merkins anytime you passed the island that was a total of 65 merkins broken up by a fair amount of running.

Dora 1,2,3

Partner up to complete a series of exercises together with your partner.

Partner 1 would complete the exercise while partner 2 would run the full length of the parking lot.

  • Bomb Jacks X100
  • Squats X200
  • Shoulder Taps X300 counting only the tap on the right shoulder

Partner Burpee Plank

Partner 1 would hold an elbow plank while partner 2 completed burpees.  After each burpee partner 2 will jump over their partner in the plank position.  This was completed in a ladder with one partner completing 10 burpees, switch for the other partner to complete 10 burpees.  Descend in number until complete.  10, 8. 6. 4. 2, Done.

Announcements:

This BB is late posting.  Announcements are outdated.

Thank you Decibel for the opportunity!

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4

Oshi Shinobu

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What a great morning for a workout with 14 men at The Swamp.  We quickly split off as Ruckers, Runners and Bootcampers.  A short mosey led us to our 1st stop for the warmup:  15 SSH, 3-burpees, 10 Windmills, 3-burpees, 10 Moroccan Night Clubs, 3-burpees, 15 SSH, 3-burpees.

Good and warm we mosey’d to backside of Jush Fresh to the stairs.  Partner Up.  P1 Holds Plank, P2 runs stairs, Flip/Flop; P1 Flutter Kicks, P2 runs stairs, Flip/Flop; P1 Hello Dollies, P2 run stairs, Flip/Flop and finally P1 Wall Sits,  P2 runs stairs, Flip Flop.

Short stroll to the Fountain w/a round-a-bout version of 4-corners.  Working in Decending order w/4-stations;  8, 6, 4 and 2 reps at ea.  Starting at Fountain, Incline/Decline Merkins, run to top of lot, Squats, run around to fountain, step-ups (ea leg), run to bottom of lot, burpees and back to fountain.  Rinse and repeat to next descending count.

I wanted to do something a little different with the PAX this am and introduce a little Jiu Jitsu warmup so we mosey’d over by the Q’s truck and pick up some Martial Arts belts.  Partner up, P1 places belt around himself and sprints while P2 offers resistance by holding him back across the lane.  Rinse&Repeat x 2.  From there we demonstrated what each warmup is for and how to execute it in BJJ with:  seated shrimping, breakdance, alligator crawl, gorilla walks, leg drag drills and finished w/another bout of the belt resistance drills w/new partners and ab-work.

COT

Always a struggle getting moving in the am and putting our bodies through the workouts but love the results and who I get to do it with.  In Jiu Jitsu we always finish w/a bow and handshake to one other with the statement of “OSS!” also known as “ossu”, means Oshi Shinobu, which conveys the idea of “persevering when pushed”. In other words, never give up, have determination, grit and withstand the most arduous of training.

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7

100 Degrees of Suck

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It was Wednesday and it was hot!  Perfect time for my annual(?) Q at Run & Gun.  Following  a grueling itinerary of coast-to-coast travel over the prior 5 days, I was in deep need of a strong dose of 1st and 2nd F interaction.  This AO is the ideal spot for recharging following a morning in the Smartsack.  Two adventurous R&G regulars posted for the festivities.  With an abbreviated Disclaimer, the sweatfest began.

The Thang

COP — Mtn climbers x10, Parker Peters x10, Merkins x10, Peter Parkers x10, Bombjacks x10 OYO, Karaoke

Meandering run through Baxter neighborhood to the two-story office building at Market/Sutton intersection, run up stairs on one end, across second level, back down stairs and muster on ground level in the shade in the circular center section.

Time for the fun to begin.

10 Bombjacks OYO run center stairway & back down other center stairway
20 Bombjacks OYO run center stairway & back down other center stairway 2x
30 Bombjacks OYO run center stairway & back down other center stairway 3x
40 Bombjacks OYO run center stairway & back down other center stairway 4x

Mainframe spied a water fountain on 2nd level so we moseyed upstairs as part of recovery only to find it dry….was it a mirage?

40 Merkins OYO run center stairway & back down other center stairway 4x
30 Merkins OYO run center stairway & back down other center stairway 3x
20 Merkins OYO run center stairway & back down other center stairway 2x
10 Merkins OYO run center stairway & back down other center stairway

Mosey to Allison Park near Community House, suck down some warm water, splash some warm water from fountain on head, then mosey to playground in the shade

Surprise sighting of Geppetto in the woods!

30 Dips OYO
20 Dips OYO
10 Dips OYO

Run back home

COT

Naked Man Moleskin

Well, it was not 100 degrees officially, but I have to think the heat index was pushing that level.  The sweat came flowing quickly…and didn’t even let up during 2nd F.

It was great to be out at R&G again.  My mind and body scream at the thought of after-work workouts.  Almost 30 yrs of working out in the early AM gloom have conditioned me to think that is the only time to exercise.  Each time I post at R&G (which is admittedly rare), I am reminded of the value of breaking routine.  Corruption, please call me out periodically going forward!

We missed Bolt who was at the Beach.  We also missed Cable Guy for the 1st F portion…he continues to reside on the IR.  It was good to see him (and especially good to see him in good spirits) at Grapevine for Brewteria afterward.

Thanks to Corruption for his continued leadership and the regulars that keep R&G alive!  And thanks for the invite to Q.

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3

Golden Corral , buffet of choices

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It was a humid July morning at 18 HIM met for a assortment of pain.  12 choose YHC for BC and 4 WhatDid ruck beat down.  Zima and MacGivor went for a sweat fest run.  The 12 boot campers went off with me.

20 SSH

  1. 20IW

20 Moroccan Nightclubs

run 100% across parking lot, 10 bombjacks

Set up for a Rock Hill Wakkers Starfish (Change Order new what was coming):

100 merkins

100 LBC

100  Squats

50 Pike Presses, between each stations 10 burpies

Next up a Merkin Wave for 7 rounds . Crowd pleaser.

Jack Webb

Sprint back across parking lot for 10 more bombjacks.

series of Wall Sits including each PAx doing Bear Crawls.

finish up with another set of merkin wave.

.Annoucements, praises and prayers.

read your newsletter.

Always an honor to lead.

 

 

 

 

 

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2

Squad Goals

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20 Men (1 FNG) posted at the Swamp.  11 Ruckers went off to do Rucker things while 9 stayed with YHC for a little AMRAP.

 

We previewed the course and had a little COP including Windmills, Imperial Walkers, and Moroccan Night Clubs.

 

The Thang:

30 Minutes Partner AMRAP, Half a Mile Circuit with 7 stations:

  • 20 Merkins
  • 20 Big Boy Sit Ups
  • 20 Peter Parkers
  • 20 Parker Peters
  • 20 Carolina Dry Docks
  • 20 Side Straddle Hops
  • 1 Burpee x Lap Count

Moseyed to COT for 5 MOM:

  • Too many Flutters
  • Just enough American Hammers
  • A touch of Freddy Mercury

 

Naked Man Moleskin:

I had a Cake Boss worthy Homily to share this morning, but maintaining order is more important than imparting wisdom during the 1st F Q.  So, you get the abbreviated (and likely better thought out) version here.

At the beginning of the AMRAP, I asked the guys to partner up with a guy who was comparable fitness-wise.  I asked them to share how many laps they thought they could get around the course.  I have no idea what each guy said, but the intent was to push each other to meet that goal.  I stayed with the FNG and visiting Java from Raleigh.

The purpose of this, and what I wanted to close out with, is that if we aren’t setting goals, we are just going through the motions.  There was some chatter on the twitter machine about moderate workouts being #problematic.  Someone put it best when they said “as long as the guys are working to get better, that’s not an issue”.  So my question to all PAX, regardless of fitness level, is “what are your goals”.  My 1stF goals this year are to a.) run 1500 miles and b.) finish my second marathon in 3:30 or better for a PR.  The reason I put it here is because goals only matter if someone keeps you accountable for them (thus the partner AMRAP).

Every PAX should have a goal for all three F’s, because all 3 F’s are important.  Beyond the F’s, this branches out into your personal and professional life.

Set Goals, Don’t just Coast.   You’ll be amazed at what you can do.

 

Honor to Serve.

 

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30

Last Day in my 30’s

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Today marks YHC’s last day in his 30’s. So why not celebrate with a little BOP – 40th Birthday Edition. 12 posted not knowing what they were getting into even though Backdraft tried to tell YHC that the BOP was outlawed at The Ranch.

Disclaimer given and off we went into the 80 degree, 200% humidity.

The Thang

Mosey lap with High Knees and Butt Kicks

Circle up for Warmup of:

SSH x 39, Windmllls x 10, IW x 10, PeterParkers x 10, ParkerPeters x 10

Mosey over and explain the BOP. Do the reps then run down to the Shovel Flag and back (.25 miles roundtrip:

  • 40 Hip Thrusters
  • 40 Merkins
  • 40 Bombjacks
  • 40 Burpees
  • 40 Calf Rasises
  • 40 Squats
  • 40 LBC’s
  • 40 Carolina Dry Docks
  • 40 Mac Tar Jais
  • 40 Jump Squats
  • 40 Mountain Climbers
  • 40 Hello Dolly
  • 40 Wide Arm Merkins
  • 40 Sumo Squats
  • 40 Plank Jacks
  • 40 Burpees

Mosey back and pick up the DH Shovel Flag and then head home for COT and BOM

Announcements – F3 Dads this weekend

Prayers – Diesel and his GF as they go through pre-engagement counseling, Newt and his familyu as they travel to Michigan, marriages and injured PAX in general.

Moleskin

  1. Thanks  Backdraft for getting me on the schedule so close to my Birthday. You told me not to bring the BOP and as usual I didn’t listen. Probably gonna get banned from the ranch now too.
  2. Speaking of being banned (and shameless plug), YHC has had his SlowBurn ban lifterd for his 40th Bday tomorrow. YHC promises it will be moderately entertaining.
  3. Not a lot of Mumblechatter today during the BOP. 12 men working to finish. 12 men humbled by the BOP. Backdraft and a few others were closest, finishing up their Hello Dolly’s as time was called.
  4. Will save my thoughts on my 30’s until tomorrow’s BB, just so you have to read tomorrow’s as well.

Longshanks out (mic drop)

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BackBlast from Run ‘N Gun – July 5, 2017

Standard crowd (4) at RNG tonight, but we had a good time. Joining me was Corruption, Mainframe, & Goose. Here goes:

Mosey a few blocks over to the elementary school for a warmup.

WARMUP

  • 30 Side straddle hops
  • 10 double count Windmills
  • 20 double count Merkins
  • 20 4-count LBCs
  • 20 Mountain Climbers
  • 30 Low Slow Squats
  • 30 Moroccan Night Clubs

Mosey to the other side of the lot & partner up (difficult to do with only 4 PAX).

THE THANG

  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does LBCs until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 elbow planks until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 5 burpees, Partner 2 does Flutters until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does LBCs until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 elbow planks until P1 returns. Switch places and do same.
  • Partner 1 runs to the end of the street and does 10 Merkins, Partner 2 does Flutters until P1 returns. Switch places and do same.

Mosey back to the field next to the Y.

  • Captain Thors to 7×28
  • Sprint
  • 20 double count Peter Parkers
  • Sprint
  • 20 LBCs
  • 10 Boats and Canoes
  • 20 Mac-tar-jais (no clue how you spell that)

Mosey to COT

Praise for health for Goose, prayers for Ginsu’s father in law, prayers for Corruption’s friend.

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