Tag: Nasa

Cupid’s Cup 5k at Minnow Pond

Leave a comment

The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

TClap |
5

Take that, treats!

1 Comment

IIRC, the last and only time YHC has Qed at Golden Corral was partnering with Slapshot over a year ago, so when Lutefisk said there was an opening, it was time to step up. I had quite a few devious plans built up for Q-vengence over the years of getting my arse handed to me by HIM left and right and had a hard time settling on just one, but then, it came to me in a vision… The PAX were forewarned to bring lights.

the gloom

I pulled into the Corral just in time and saw Skipper, Half Shell, Lutefisk, Geronimo, Fire Marshall Bill, and Nasa waiting to see what awful nastiness would ensue. The disclaimer was disclaimed after I verified Skipper’s identity, because I’m bad with names.

Warm up

LOL, wut?

The thang

Run to the light (okay, no traffic, let’s cross at Burn) and head to Dunkin. Circle up for 15 SSH and 15 Monkey Humpers (faces facing away from Dunkin). This is where Olaf caught up with us.

The next leg was supposed to stop at Brewsters, but a couple of female runners were stretching in front of the building, and I don’t like looking like a creeper, so we just kept going until we got to Abbot’s (YHC was reminded a few times that we were doing a Bootcamp during this leg). 10x merkins and 10x monkey humpers.

Last leg, run to the Model A parking lot and look for any PAX from Colosseum (I talked to Slapshot and he said they’d make their way there if possible).

Quick DORA to wait and see if Colo shows up, only got past the first round but this is what was called:
100 BBSU, 100 Leg Lift, 200 LBC
Partners would run around the parking lot islands or bear crawl to the middle island and back (an option that was picked only twice!)

YHC kept a close watch on the time to ensure we’d get back in time, and with 20 min left, we retraced our steps. The first leg ended in the Gamestonks parking lot (at the top of the hill) for 10x Peter Parker and 10x Parker Peter.

The next leg, YHC began slowing down, but the PAX waited for me at Brewsters and were doing some very nice looking flutters. When YHC arrived we added 10x Low Slow Squat and 10x Imperial Walkers.

Next leg back to Dunkin, where I was smoked by the rest of the PAX, who were doing overhead clap when I arrived, and we busted out more monkey humpers before using the crosswalk.

Finally we converged on the S wall of HT for people’s chair with bear crawl chain. Then BTTW chain with a run (PAX really ran fast here). About 90 seconds left, we took our one and only ten count before a 45s BTTW (countdown by YHC) and back to COT.

COT

Hyped the Yeti and prayed for a Geronimo’s new job and some PAX who were hoping to find something new to do.  Wives were also mentioned (context omitted).

nmm

I generally try to find some kind of message for my Qs, but today was all about stupid fun. My original plan was a bit more ambitious than my body is prepared to pull off, and far more running than a BC should be (this idea will be a thing in the future, though).

Seriously, though. Fun is what I needed.  Fun has been in short supply over the last 11 months.  The kind of fun where you’re laughing, gasping and wheezing because you choose to do something a bit too ambitious and everyone smoked you, but it doesn’t matter because you’re all part of one big stupid group of fun.  And my Garmin says I burned 731 calories during this fun.

Monkey Humpers facing away from Dunkin and the ice cream shops were part of that fun. I hope security personnel get a hearty laugh or a “WTH” look on their faces if we were on camera, too.

TClap |
1

Mettle Forger 12.18.2020

Leave a comment

5 pax gathered at Turner Field with 2 shorties playing in a rock pile.

Warm-up
-SSH
-IW
-HW
-some yoga
-Mountain Climber
-Peter Parker
-Parker Peter

Take a lap (about 1/3 mile)

Circuit:
2 min at each station (20 seconds on, 10 second rest)
Battle Ropes
– Double Whip
– Alternating Whip
Manmaker w/50lb
KB Swing 35lb
Carry 65lb
Run another lap as active recovery

Made it through the circuit 2.2 times

Finished with some mary
– freddie mercury
– dying cockroach
moved quickly between the two

 

TClap |
0

12/11/2020 Mettle Forger Mixed Obstacle Course

Leave a comment

6 Posted for a mixed obstacle course/sandbag/kettlebell and other various accessories to support.  Fence hops in between each station.  Sunny day with temps in the 60’s.  500 calories torched!

Warmup:

  • 10 each at various speeds of  Side Straddle Hops, Honey Mooners, and Front Straddle Hop Seal Jacks.

The Thang: 

  • The pax received the assignment8 alternating stations on the field and parking lot with 3 exercises each with various equipment including fence hops in a rotating fashion.
Field Reps Lot Reps
Bucket Carry to fence
20lb SB American Hammer 20
Low Platform – calf raises 20
Fence Hop
Lunge Slam Throw – Mid Field
10 Burpees 10
20 Flutters 20
Fence Hop
Pullups/20 sec hang 10
35lb SB Curls 10
Mid Platform – step ups 20
Fence Hop
Sled Pull – Mid Field
10 Bombjacks 10
20 Crunches 20
Fence Hop
25lb DB Pullovers 20
50lb SB Press 10
Tall Platform – Squat Jumps 10
Fence Hop
Bear Crawl
20 Parker Peters 20
20 Box Cutters 20
Fence Hop
30lb KB Swing 10
65lb SB Row 10
Highest Platform – Decline Merks 10
Fence Hop
10 Squat Jumps 10
20 Diamond Merkins 20
20 Peter Parkers 20

Announcements:

  • Read your newsletter, Baxter Gnome Event, Pantheon New Years Eve extravaganza,

Prayers/Praises:

  • Slapshots Mother In Law hip repair, Orange Crushes Son return to wellness, COVID-19 relief.

Aye!

TClap |
9

Ballroom Fun

Leave a comment

Beginning today, I wake up 5 minutes earlier than usual so I’m not rushing to get to an AO. I typically pull up around 5:14. No more of that bs. I keep telling myself to go all-in so I need to be more disciplined all the way around. It worked well; I got to #TheBallroom early just so I could freeze my balls off with a couple other guys as we waited for 5:15.

My game plan this morning was to do a little bit of this and a little bit of that. We stuck to that plan.

Warmup: Mosey around the lot and sung some karaoke while we waited for the last car to park. The pax taught me that if you flip and reverse a karaoke then you’re not really flipping and reversing anything. You can only reverse, no flip. After some High Knees and Buttkickers, we circled up and did some SSH, Low Slow Merkins, Weed Pullers, and Goofballs.

The Thang: We moseyed to the athletic field parking lot for some more SSHs and back and forth running. I wanted to keep our heart rates up a bit but made it a you vs you run. We did some Mountain Climbers and even more SSHs and then some more back and forth running. The we moseyed down the path for the next stop. There we did some more SSHs, Mountain Climbers, Merkins, SSHs, Karaoke (Uhaul was in a singing mood), LBCs, CBLs, and then a mosey back to the school for some wall sits. A couple rounds of 3 counts per pax, a round of 3 merkins per pax, a round of 1 burpee per pax. Somewhere in there we Toy Soldier’d over to the hill for a Bear Crawl up and a Crawl Bear down. A slow walk up the hill to the school’s awning got us to our endpoint. We did some Dips. We did some Incline Merkins. We did some Calf Raises. We did some Step Ups. 6 o’clock bell rang.

I always hope to push a moderate workout to the higher threshold of moderate. I never want it to be too easy. Nobody yelled at me so I hope it wasn’t too easy. I appreciate the opportunity to lead; thank you Smithers.

Announcements: 8th Anniversary Party.
PSA: Get yourself some term life insurance.
Prayers & Praises: Praise for Drop Thrill’s brother being home. Continued prayers for his recovery. M’s & 2.0’s.

TClap |
3

New Fellowship Ruck AO Official Starts 9/10 at 5 am

Leave a comment

The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

TClap |
12

Covid Vaccine for the Soul Coming in September… Join In

Leave a comment

Has Covid frozen your faith Journey as Churches have closed their doors?  Or maybe Covid has you asking bigger question of God and you would like to be in a community of Men to discover the answers.  Are you interested in growing in your faith walk? Discovering a path toward an Intimate, Abiding relationship with Christ through a small group study.

Maybe you have been in the church for your entire life, the last 10 years or you are just now opening your mind to this idea of a higher power… a “Sky Q”.  Regardless of where you are in your faith walk we all have room to grow and mature in our relationship with Christ.

We are all on a faith journey and some of us are more or less equipped to take our faith deeper.  If you have a gap in any of these areas then I have a challenge for you.

  1. Do you feel that you have created a solid foundation of knowing who God is and his desire to be a part of your life?
  2. Are you in a group that is consistently seeking to grow in a relationship with God?
  3. Do you feel that you have an adequate tool kit to help you grow deeper in your faith?

In September, we will be launching into a Journey to build from the ground up a knowledge of who God is and to start to learn how to have an intimate, abiding relationship with him.  Please reach out to any of the Journey alumni to learn more and to get connected.

Aye!

TClap |
13

Valentine’s Day Hangover Milkshakes for Everyone

Leave a comment

Well, after very active Valentine’s Day celebrations there were 6 HIMs in need of recovery Saturday morning.  Almost 3 miles of ground covered, all while actively obeying traffic laws to ensure we did not have another run in with local law enforcement.

TClap |
12

QvQ 19.1 – Jiffy vs. Sasquatch

Leave a comment

21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

TClap |
8

Sometimes You Are The Six/IronPax wk2

Leave a comment

This is simply one PAX’s IronPax story.

Of course you can see who is posting this backblast, but that is really not relevant.

You can review the PAX in attendance and know which region and which AO this was held, but that is irrelevant, too.

IronPax was created by F3Greenwood for the Nation to step out of their comfort zone, to be tested and stressed physically. to organize a little competition, to see where you stand with your peers.  Throwing in a little competition to the Nation is a good thing; competition (much like running times in races) is definitely a driving force to maintain, build upon and evaluate individual’s fitness levels.

But ultimately it is about 2 things:

1) You vs. You.  How far, hard and/or fast can YOU push yourself? Where does YOUR fitness level stand? Do YOU need to post more to maintain YOUR desired fitness level? Are YOU taking advantage of the F1 opportunities in your region?

2) PAX supporting PAX.  When you are out there doing a weekly IronPax challenge, you are out there WITH OTHER PAX DOING IT.  You will not be left behind, and you will not leave others behind. Use your fellow PAX for inspiration. They are with you doing it.

After having done IronPax in the past, my goal this year was to simply finish each week’s workout. Week 2’s “Meatloaf Massacre” challenge was a super hard arm workout challenge. For this runner’s skinny arms,  adding in I have not been posting as much as I should recently, I knew I was going to have a tough time.

Cinder blocks were brought by a PAX. 12 men had taken the challenge on this day.

By round 2, I knew I was in trouble. This was going to be a struggle. I was ready to quit then knowing I was not going to finish. I kept going simply by the fact that other PAX kept going. Through round 3, into round 4, I had fallen way behind as my arms were nearly dead. I was watching the clock as we got closer and closer to 0600.

After 30 of 50 merkins in the last round (with one running lap to finish), I announced I was done. I didn’t want to hold anyone up.  But my quitting was not an option for 2 of my fellow PAX (who these PAX were is also irrelevant, but WE know who they were). “How many more Bolt?” was asked. It did not matter to them. I was getting  20 more done. “Ok, 5 at a time. We’re doing it with you. Let’s get it done.” Back on my knees in front of my cinder block with 2 PAX to my right. 5 merkins, rest. “5 more Bolt.” So 5 more, rest. Then 5 more, rest. And the last 5. “Go get your last lap done, Bolt.”  Before I knew it I was done.

I certainly was not expecting to be the six, but now I had an IronPax time to submit.

And that’s all that really mattered on this day.

I’m expecting I will need PAX support in the final 2 weeks of IronPax. And I know I will get it.

TClap |
17