Tag: Nasa

Hero Workout – “Jay”

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11 at the Honey Bader to honor Spc. Javion “Jay” Sullivan for his service to our country and giving the ultimate sacrifice.  He was a hero before he went overseas and solidified that truth with his sacrifice  Jay is the last soldier from from Fort Mill to give his life for this country.  He was a man with dreams and aspirations and he is a great reminder that we need to give our all every step of the way.  Thank you Jay for serving our country and thank you for inspiring me to live with purpose!

Who                                        Spc.Javion(Jay)SavonteSullivan

From                                       FortMill,SC

Deceased                 January8th2018 inOperationInherentResolveinAlAnbarProvince

Age                            24yearsold

Survived by                       Wife–RavenSullivan;Daughter3 year-oldMahogany

PartI:

Specialist JavionSullivan diedJan. 8, 2018 in Al Anbar Province, Iraq, inanon-combat-related accident, according to the U.S. Department of Defense.

Sullivan was assigned to the Fort Hood,T Texas based 16th Signal Company, 11th Theater Tactical Signal Brigade ,which provides communications support to III Corps operations. Serving from 2015 until 2018.

Jay was a star wrestler at FortMill HighSchool. He even had some skills on the basketball court, too. But his parents are most proud of the love he showed his wife, Raven, and3-year-old daughter, Mahogany, as well as his unwavering passion to serve his country.

PartII

Raven andJay met each other while in junior high school. Raven was a student at a private school in Greer and Javion, of FortMill, had cousins at her school. In 2005, they met at Cleveland Park whiles he was playing volley ball and he playing basketball.

His cousins told her he wanted to see her again. After several attempts to ask her out,she finally said yes. They met and continued to date until marrying in 2015. They had one child together, Mahogany.

“Heal ways wanted a challenge that was strong, physically and emotionally,”she said.

He had planned on becoming a personal trainer, owning his own gym and developing a line of protein supplements.

“He (also) wanted to build cars from the ground up, and build a house from the ground up—with all the bells and whistles,” Raven said.

Hero Workout – Jay

18 Min. AMRAP – with 24 reps representing Jay’s age and 3 burpees between reps to honor Jay’s daughter Mahogany

  • 24 Pull- ups (8 regular, 8 wide-arm, 8 shrugs)
    • 3 Burpees
  • 24 Inchworm Merkins
    • 3 Burpees
  • 24 squats w/ weight (tire, cinder block)
    • 3 Burpees

Pavement of Pain – To honor’s Jay’s desire for a challenge that was strong both physically and emotionally.  With a life expectancy of 76 years old for men, Jay lost an estimated 52 years of his life.  Each of these exercises are a reminder of making the best of the time we have left regardless how m

  • 52 – Hand release Merkins
    • Run down the hill forward and up the hill backwards
  • 52 – Squat Jumps
    • Run down the hill forward and up the hill backwards
  • 52 – Knees to chest on Pull-up Bar (x2 Big Boy Situps)
    • Run down the hill forward and up the hill backwards
  • 52 – Burpees
    • Run down the hill forward and up the hill backwards
  • 52 – Jumping Lunges (right/left = 1)
    • Run down the hill forward and up the hill backwards
  • 52 – Leg Lifts (tap heals to pavement to 90 degrees)
    • Run down the hill forward and up the hill backwards

Thank you for the opportunity to lead!

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5

Pantheon of Pain – The “Gam Guillotine” – Redux

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This BB is going to be easy, at least for the workout part for in honor the Q of my first workout – Jekyll – I decided to recreate his Q nearly verbatim. With the help of Gears I was able to find his original back blast. This is yet ANOTHER reason to do these things!! (You’re welcome Funhouse)

Pantheon of Pain- the “Gam Guillotine”

COP:
15-20 of the following
SSH, Squat, Calf Raise, lunge, Apolo Oh- No, Good Mornings, IW, and some other leg stuff.

The Thang:

Mosey to the grass field park near Trailhead park, to the trail that leads up to the dreaded power lines and Heart Attack Hill.

Run the Camelback.  5 squat on southend , 5 jump squat on Northend.  1 round is up and back. 5 rounds total.

Lungewalked 1/2 way, crabwalk 1/2 way.  backward  walk up hill.

Run Camelback: 5 air squat, 5 Mary Catherines, 5 rounds (includes extra hill)

To Memorial Gardens. Bearcrawls and lungewalks around the flag

Pledge of Allegiance

Back for COT.

>> It was just as horrible today as it was 3 years ago, even though I am in much better shape now. As we were progressing through it, myself, Mr T, and Fishsticks started to remember some of the details of that day. It was just as humid, but slightly hotter. Mumblechatter was epic. And it hurt ALOT back then. I remember almost passing out on round 8 of the hill.

Wednesday June 29, 2016

That was the day my F3 journey all began. That’s the day I started transforming into a better person, in many ways, than what I was before.

My good friends Mr T and Qwerty were working on me for a few months to come out to try this thing they called F3. I just got over a major surgery where I was out of action for a while, which really put me in a bad place mentally and physically. They knew I was down and out. They were there for me. It’s awesome they said. You are very active, and it’s a great FREE workout they said. You’ll meet some great people they said, maybe even develop more friendships they said. And it will help you become a better man they said. Seriously? All this I thought was just another phony sales pitch from another Ponzi scheme, another get ripped quick scheme or something. for usually if it sounds too good to be true then usually it is.  I kept making excuse after excuse, but they were consistent in trying to motivate me to try it. Just once they said, and we will stop.

After a lot of constant yet polite and respectful nagging from them, I decided to throw caution to the wind and say WTF. One super hot and muggy summer morning Mr T came by and picked me up in that awful-WTF-early time, and off we went. (btw – I committed to do this a week or so earlier but had trouble waking that dang early). I met up with a bunch of fellas I had no idea who they were, what kind of people they were. Then one of them asked us to do all kinds of weirdly painful exercises. Running up a stupidly steep hill in the dark, no lights. Walking on my hands and feet (??!!). Introducing me to this God-awful exercise called a Good Morning (burpee). After a while I was expecting some frat house hazing to be honest, so I was a little on guard. But I kept going along, for the conversations during this was pretty dang good. Rather I was just listening, I could not talk – no breath to do so. Then we circle around an American flag in a park and say the Pledge of Allegiance. That was flat out inspiring. Next thing I knew it was over and I was on a rush. Then we sealed it with some open conversation and then a prayer. Wow.

The rest is now prologue to a wonderful set of chapters added to the ongoing book of my life that everyone I’ve met through F3 has helped write, the solid foundation that my future can build upon.  Looking back now, boy were they right. I cannot thank Mr T, as well as Qwerty who was assistant EH, ever enough. I can only keep trying to do for them what they have done for me.

Thanks to everyone I’ve met along the way. Your push, pull, inspiration, support, wisdom, accountability, leadership, motivation, and more has been truly transformational for me.

Love y’all. God bless.
-NASA

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4

Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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6

Hillbillies on the Loose at The Coop

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Wednesdays are great. You’re in the middle of the workout week and your body and mind are prime to push things a bit. Today was no exception at the Coop.

No FNGs. Disclaimer was disclaimed. Off we went.

Slow mosey around the parking lot and pretty much back to the COT area for the COP:

15-30 of the following, keeping folks off balance:
* SSH
* WM
* IW
* MNC
* LSS

Then off to the track for the following:

Hillbilly 12s:

You vs you, as far as you can push it. 12 rounds of the following:

  1. 12 burping hillbillies (BH), then 1 humping hillbilly (HH), then one lap running the track (400m)
  2. 11 BH, then 2 HH, then 1 lap
  3. 10 BH, 3 HH, 1 lap
  4. 9 BH, 4 HH, 1 lap
  5. so on and so on until done.
  • burping hillbillies (BH) = a burpee but instead of a jump at the end you do a good knees to elbows hillbilly walker
  • humping hillbillies (HH) = a monkey humper transitioned to a hillbilly walker
  • Focus on getting the form right, don’t cheat yourself!!

Most completed 8-9 rounds, a few completed more. Everyone did great!! There was a lot of good mumblechatter as always with the Coop group, as well as some good ol fashioned complaining which means I did something right. If I can get Alchemy to slow down then I know I picked a good workout routine.

Kudos to those PAX who said they are not runners, that they do not like running –  they ran well the WHOLE TIME and pushed themselves. That’s how you get better at a weakness.

We do not do enough regular running / cardio in my opinion. We made up for that today. About 3 miles running plus around 80 BH and HH. Cardio health is the key to your longevity. Do not slack on it!!

Back to COT for Announcements, P&P.

Thanks Punch List for the opportunity to lead.

-NASA

 

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Tempo Run at Tempo

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We ran the Carowoods loop, 5.25 miles. Nice course for a tempo run – it is  mostly flat so you can open it up so to speak and maintain a good pace throughout. Spud and Decibel joined us for COT. After so much rucking it felt good to stretch the legs out with my running mates. Thanks Gekko for the opportunity to lead.

-NASA

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600M Shoulder Shredder at Pantheon

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GREAT morning!! Take advantage of the May chill. A month from now we will be far from it.

No FNGs, disclaimer was said and off we went.

Ran around the short loop of the parking lot to warm up and to the non-residential side of the school for the COP:

20 or so of each:
* SSH
* Windmills
* Imperial Walker
* Hillbilly Walker
* MNC
* A little Broga

Then we went back to the front of the school where YHC had set up the main event.
600
6
What did these two numbers mean to me? That’s what I asked on Twitter the day before.
Well…..
The large oval-ish drive that starts at the student drop-off area at the front of the school and proceed all the way around the field out front and back is about 600m long. Then I had set up 6 work stations of cones w labels that detailed an exercise to do, then a means to transition to the next cone. That’s 100 meters roughly from station to station.  First station is right by the school near the baseball field, then proceed clockwise all the way around.

Stations are as follows:
Station / Exercise / Transition to Next
1 / 25 Merkins / Burpee broad jump
2 / 25 4ct Flutter / Lt Dan
3 / 25 Reverse Crunch / Bear Crawl
4 / 25 Merkins / Run
5 / 25 4 ct Flutter / Bear Crawl
6  / 25 Reverse Crunch / Lt Dan

A lot of bear crawls and Lt Dans!!  We finished with almost 10 minutes left. Next time I’ll up the exercise count from 25 to 50. I did not want to start another loop so we went to the posts along the student drop off for  2 rounds of BTTW-to-burpee, and people’s chairs – to – burpee. Then a short jog around the lot to COT.

Everyone did great. Shoulders are kinda smoked. Great discussions during the WOD. See below.

Announcements / P&P:
* Read your newsletter, get involved!
* Remembrance workout in honor of Badger at Golden Corral coming up
* Cannoli run/ruck on 5/18
* Convergence 5/24
* F3 Dads/kids at the Deep on 5/25
* Prayers for Bear’s mother in law as she fights cancer
* Prayers for Router’s M
* Prayers  for injured PAX, marriages

Mental Health Awareness Month – My Story

May is Mental Health Awareness month, with the purpose of bringing mental health in all aspects out in the open, drive support, find cures/treatments, and open minds. During the first half of the workout, when I had breath, I started sharing with the PAX something that has recently and directly affected me and my immediate family I am responsible for here in Fort Mill. I have a sister who, for 30 years, has fought depression and still is. I have friends who live with it as well. I have a friend who is bipolar. Mental health issues have been in my life for some time, I am no stranger to them.

But this new development hits even closer to home now. My older son, who is now 10, has been diagnosed with ADHD since 1st grade. We got him the help and meds he needs and all was well.  But over the past year we noted some changes in him. Not just pre-puberty or a 10yr old boy being a 10yr old boy, but some of the previous diagnoses were being amplified, as well as some new concerns. To most people he is a normal boy but in certain situations our concerns became evident. He’s an incredibly intelligent boy but his grades were way off, and some behaviors were concerning. After several months of doctor visits, questionnaires, testing, and so forth we found that he is now on the Autism spectrum, diagnosed with Asperger’s Syndrome. We were really not too surprised, and by no means disappointed or mad or what not. It’s NOT about us as parents, that our child is ‘defective’ or ‘broken’ or ‘abnormal’ as some parents would possibly feel when they hear the diagnosis.  To most others who first meet him he seems like a normal boy – active, chatty, but a little socially awkward (just like his dad). Because he is. He just processes info, reacts to input, and shows emotion a little differently than others. What the diagnosis meant is that he will get the help he needs when he transitions to middle school next year. He won’t be in special ed classes, he won’t be set aside from the others or what not as most parents fear about. He will be in a normal class but will have his own ‘personal assistant’ of sorts. All of this came from months of effort by many, including us.

But my main point is not my personal plight or that of my son. It’s that it took so long to get to where we are now, with answers and a plan to get him on a path for better success in life however it is defined. In the US there are over 1.1 MILLION physicians and growing. They are everywhere. They fill up their own phone book (millennials may have to google what a phone book is). But there are only roughly  28,000 psychiatrists and 106,000 psychologists in the US. And that number is declining as the number of registered psychiatrists that are retiring is more than new ones to replace them. That’s almost 9:1 ratio, which is unacceptable, and to me is VERY indicative of our view, culturally, towards mental health. What that also means, and what we experienced first hand, is when you have a need for mental health diagnosis, treatment, and support – it is not easy to find. It is not as readily available as the minute clinics inside every CVS and Target, not as readily available as the Ortho treatment centers or family care centers that are everywhere. Seeking help is a long, arduous process that you have to push, drive. If you break an arm, in most suburban environments help is less than 10 minutes away on average. But if you are suffering depression or show signs of mental trauma, your options are few and they are often over-booked. Why is that? Why isn’t anyone concerned as they should be?

Mental health is just as important as physical health. Period. Unfortunately many do not see it that way. It is still in the shadows in this country in my opinion. It’s getting better, but still has a long way to go. When the average person hears ‘mental health (issues)’ they think looney bin, straight jackets, problem people/children, crazy people, warped minds, and just general problems they do not want to understand, deal with, or be exposed to in their warm, comfy cocoon of a life they’ve made. Because hey, it does not affect them right? Mental health issues are more prevalent that one may think, but they still have a stigma associated with them. Birds of a feather flock together is the old saying. It is a quite true and very simplistic statement about human sociology, human nature. Those in the mental health struggle feel they cannot be part of the “normal”, average flock. That is the burden they bear, but it is also the burden placed upon them as well. That has to change.

The only way to break that stigma, to bring things out of the shadows, is to be open with the struggle, be open-minded about the struggles, and to educate and enlighten for fear tends to be bred from the unknown. People in the struggle cannot feel ashamed or scared to talk about it. People in their lives need to learn that they need to be the non-judgmental, fearless support system they can be. Society in general needs to demand more access to diagnosis, treatment, and support. If we can change a culture over time to – view cigarettes as a health hazard and not a cool stress relief; to view great white sharks as an endangered species that need to be protected instead of slaughtered like Jaws monsters; to be more mindful of our resources and impact to our earth; and to value diversity and the differences in each other – then why can’t we change the culture to a one more empathetic, understanding, and open towards those in the mental health struggle?

We need to break the stigma.
Be open.
Be open minded.
Be the change.

Thanks for the opportunity to lead.
-NASA

 

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1

Challenged to “Bring It”

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A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)

Flapjack

P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block

Flapjack

P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks

Flapjack

Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.

DH & MAX

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That was a lot of sit-ups

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My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!

 

 

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Just a Mere Tune-Up

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How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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