Tag: Mile High

Recovery Q

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Almost evenly split, 6 for the bootcamp and 5 for rucking.  After a busy week of tough workouts and Qs, I did not have much time to plan for this morning’s adventure so I borrowed routines from some HIMs.

Warm-ups:

Butt Kickers

High Knees

Soccer Circles

Next, we jogged over to Just Fresh for COT.

SSH x 20

Imperial Walker x 20

Windmill x 15

Plank

  • Elbows, left arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog
  • Elbows, Right arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog

Next, we lined up for 7 minutes of sprints.  Each segment was 1 minute, any extra time would be used to rest between sets.

We took a break from the running and performed part of this week’s Iron Pax Challenge:

25 walking lunges

25 squats

Rinse and repeat 4x

Next, we went back to the clock for ten minutes of merkins.  Each 1 minute segment, we did 20 merkins, any extra time would be used to rest.  This exercise was tough, not much rest 5 minutes in.

We headed back to COT at a slow jog pace, passing the ruckers twice along the way.  We had time for one set of LBCs before time elapsed.

 

Announcements:

Q School – Golden Corral starting next week

The Fort Invergence – Sept 21 @1730, Rush Pavilion

Prayers:

Injured Pax

Family stresses (kids, jobs, etc)

New F3 Pax – life changing, keep coming out

Families traveling over the holiday

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Nickels at the Quagmire

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We had 14 Pax show up in the gloom this morning including 1 FNG “Supafly” and the “Return of the Jedi” (I couldn’t help myself) from his foot injury.

I gave a nice disclaimer for our FNG and we took a long mosey around the parking lot while mixing in, shuffle steps, NUR, toy soldiers, butt-kickers, and high-knees, before settling in around the back parking lot behind the fountain that had the stairway access.

Warm-a-Rama

Keeping with the shoulder-burn theme, we circled up for the following:

  • Windmills x 10 IC
  • Plank (2-10 counts)
  • Elbow Plank (2-10 counts)
  • Merkins x 10 IC
  • SSH x 25 IC
  • Plank (10-count)
  • Peter Parker x 10 IC
  • Parker Peters x 10 IC
  • 6″ Plank Hold (2-10 counts)

We recovered and I began explaining the 1st of 3 routines we made it to today, I had at least 1 more nasty one planned, but the last one was so brutal I think the PAX were glad we didn’t get to it.  In any case, I kept it nice and easy to remember, everything was in sets of 5, hence the “Nickels”.

1st routine:

From the center island in the parking lot we performed 5 x True Americans (Hand-release Merkin w/Plank Jack), Bear Crawled up to and then up the steps and across the landing, Crawl Bear down the steps, and Bear Crawled back to the center lot where we did Hydraulic Squats (Squat, right kneed down, left knee down, right knee back to squat, left knee back to squat, rise and repeat x 5).  Then repeated the whole routine x 5.

2nd routine:

Thinking the shoulders needed some rest we did some sprints.  Starting at the back parking island, we sprinted to the top parking lot island (maybe 40 yards), did 5 Burpees, then sprinted back to the start and did 5 Absolution.  This was then repeated 5 more times.  I had some shipping pads laid out for the PAX to keep the elbows safe.

3rd routine:

I wasn’t sure if I was going to do this one going in, but we had an even PAX count so we did it and I think everyone hated it equally so I’m glad we did it.  Anyway, Partner up, and in wheelbarrow position with 2nd PAX holding legs of 1st PAX, 1st PAX performs 5 Donkey Farmers (think Peter Parker with your partner holding your legs).  We then wheelbarrow-walked up to and up the flight of stairs and did 5 Derkins at the top landing.  Recovered and moseyed back to start and switched partners.  Time cut this one a bit short, but I think everyone got in at least 3 sets of this one.  Amazing push by all the PAX, this one was hard.

We made it back to CoT with about a minute left so I asked Jedi to call out an Ab exercise, which was a one-legged V-Up. I think we did 10 of these IC which took us right up to 6:00AM.

Announcements, Praises, Prayers

  • Read your newsletter!
  • 6th annual invergence at Rush Pavilion on 9/21 @ 5:30
  • Prayers for new jobs, and injured PAX, and Charlotte schools back at it today

Until next time (Thursday at the Poopdeck),

-Flux

 

 

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Fun and Games Friday @ The Swamp

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On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

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Iron PAX Challenge – Week 3

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9 men showed up for the third week of the Iron PAX Challenge including an FNG who had recently moved from Arizona.  We were very kind and tired after the challenge, thus giving him the name “Wildcat.  I explained how this morning’s workout would not be your typical workout.  He was willing to give it a try.

After the disclaimer, I provided a rundown of the events for the morning (see below).

 

 

 

 

 

 

 

 

We went around the circle for 5 minutes of warm-up exercises, then we began the 30 minute challenge.  Like last week, it was very difficult, especially the hand release merkins.  Here are the results for the group:

F3 Name                                                  Reps

Lutefisk                                                      492

Mr. Clean                                                   315

Straight Up                                               499

Cha Ching                                                 524

Mile High                                                   342

Wildcat (FNG)                                           255

Soprano                                                     330

Fishsticks                                                   495

Bolt                                                              HIM

 

Everyone did a great job again this week.  Cha Ching and Straight Up set the pace for the group. Lutefisk, Mr Clean, and Wildcat had impressive showings for their first challenge.

Prayers:

Lukefisk and his mother

Cha Ching and his M

Others unspoken

 

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The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Burpee Plank Chase at the Ranch

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Things got a little bumpy right from the start as the PAX arrived and learned that Jiffy is having some work done to improve the AO.  Cones everywhere and new pavement is going in.  Modification therefore stared early as the PAX were forced to park somewhere other than our normal place.

The PAX of 9 gathered near the entrance to the Middle School rather than the Elementary School and received their notification of the element of risk that laid before them.  With that we were off on a mosey to the front of the middle school.

Warm up:

  • Honeymooner and downward dog – the mumble chatter broke this one up pretty quickly…..
  • SSH x52
  • Windmill x10
  • Merkin x10

The Thang:

Burpee/Merkin/Plank Chase – The PAX lined up in a plank position with a 10 yard separation between each man.  The first man ran up to the next man in plank, performed a burpee and jumped over the planking man at the top of the burpee.  He then ran to the next member of the PAX and did the same until he reached the end of the line.  For the men holding plank, they performed a hand release merkin each time a member of the PAX on the burpee chase passed them.  When the last PAX passed them, they would start the chase.  This continued for the full drop off circle which is a quarter mile.  With the number of PAX in attendance, everyone had the chance to do the burpee chase 3 times for one lap around the circle.

Regroup at the front of the school and each man grabbed a bench for leg work.

  • Squat Jumps Slow – lower until your six is on the bench and then explode up.  Done slowly in cadence x10
  • One Leg Squats – Put one leg the bench and squat with the other leg x10 each leg
  • Squat Jumps Fast – Q yells out Down to lower six to the bench and then up for exploding into a jump.  Done in quick cadence (approximately 1 per second) X10
  • Calf Raises Straight x10
  • Calf Raises Out x10
  • Calf Raises In x10
  • Run a lap 1/4 mile

Line back up for another round of the Burpee/Merkin Plank Chase.

Leg work again:

  • Squat Jumps Fast x20
  • Calf Raises Straight x20
  • Calf Raises Out x15
  • Calf Raises In x15

Mary:

  • Dying Cockroach x25
  • Big Boy Sit-ups x15

COT

Announcements – Convergence this Saturday

Prayer Requests – Prayers to those traveling this weekend.

It was an honor to Q such a strong group of HIM!  Thank you to Jiffy for the opportunity!

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Stairway to Burpees

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11 Pax came out to Quagmire. YHC managed to catch the prerun on their second lap after setting up some cones.

There was a full disclaimer given and we mosied in front of BB down to HD.
COP
Imperial walkers x 20
MNC x 20
Squats x 20
Peters Parkers x 20
Hill Billy walkers x 20
The thang
An oldie but a goodie.  YHC had 12 cones set up, and pax picked ast cone did the exercise listed and then ran a lap around the parking lot, including the stairs, and on to the next station.  Every stair climb a burpee was added at the top landing.
Cones: Merkins x 20, CCD x 20, jump squats x 30, LBCs x 30, OHP w/CB x 20, curls w/ CB x 25, Bent over rows x 20, Freddy Mercuries x 30, calf raises x 30, lunges x 30, Peter Parker’s x 30, crab cakes x 30… And another I can’t remember.
Managed to get back to COT in time with the CBs.
Thanks Jedi for the opportunity to lead.
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Iron PAX Challenge – Week 2

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This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Sweatin’ With an Oldie: DaVinci at Quagmire

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https://youtu.be/0H6KtpAaCio

It was great Q-ing at Quagmire this morning. We had a dozen (12) post including an FNG. For his benefit, I reviewed F3’s mission as well as our 5 core principles. Add to that the disclaimer and we were off.

The Thang:

Mosey to parking lot in front of Old Navy

COP
SSH x 20
Windmills (Abe’s cos I’m old) x 10
Moroccan Nightclubs x 20
Low Slow Squats x 15 DC
Merkins x 10 DC
Downward Dog (stretch the calves) Honeymooners (the back)
Mountain Climbers x 20 DC
LBCs x 20 DC

Mosey to back of Valvoline to hill

Jacobs Ladder
10 Merkins at bottom/1 Squat at top

Mosey to stairs/raised patio near fountain

5 up and over laps with Bones setting the pace

Mosey to Fountain/Roundabout

Dirty McDeuces
All exercises in cadence
Do all 4 exercises, run lap around traffic circles at either end of parking area

20 Merkins
20 Lunges
20 LBCs

20 CDDs
20 Squats
20 Freddys

20 Ranger Merkins
20 Reverse Lunges
20 American Hammers

Walked over to fountain, found some bench

20 Dips OYO

2 min jog to COT for name-a-rama

Welcome FNG Regal.

Thanks to Jedi for the Q.

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