Tag: Nasa

Ruck Rotations

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Ruck a little ways to lot behind burger place.
3 rounds of the following:

  • 6 Curls
  • 6 Thrusters
  • 6 Tricep Extensions
  • 6 OH Presses
  • 6 Ruck Swings
  • 60 second OH Hold

Ruck a little ways to in front of Old Navy.
3 rounds of the following:

  • 6 Burpees
  • 6 Merkins
  • 6 Squats
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 60 second Legs 6″ off ground hold

Ruck a little ways to Target lot.
3 rounds of the following:

  • 6 Big Boy Sit-Ups
  • 6 Flutters (4-count) w/ruck OH
  • 6 Toes to ruck (to be renamed ruck to shins)
  • 6 LBCs w/ruck OH
  • 6 6″ Tucks
  • 60 Plank hold

Double time it back to COT. Nothing fancy this morning but I think we hit everything.

-Mainframe

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What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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Capture the coupons @ThechupracabraSwamp

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My apologies for the very late BB. This poor guy got stuck in draft mode. Cobains

We had the ruck boys join us for some fun at the Swamp. To know what went down, show up next time.

Olaf

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Run through the RP

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Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Cindy Circuit DRP at The Deep

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Oh yeah! Nice rainy day for your DRP. Some chose to stay in bed, nice and warm and all snuggy-like. Some unfortunately could not post in the gloom for whatever reasons. But those who did made that choice to take their DRP to get better. Two participated in a 4mi pre-ruck, and one knocked out a pre-run.

A good crowd for a rainy Saturday gathered, ready to go. No FNGs, disclaimer was made, and off we went……

About 20 yards to the back of my truck where a load of cinder blocks awaited the crowd. Each PAX buddied up with your ruck or a Cindy – even the 2.0s (KUDOS!!) – and off we moseyed to the far end of the parking lot for the COP:

  • No weight/ruck (slick):
  • SSH x 20
  • WM x 20
  • IW x 15
  • Hillybillies x 15
  • MNC x 20
  • Sun Gods x 20
  • PJs x 15
  • Downward dog and honeymooner to round it off

Now that we were all warmed up we moseyed over across the street carrying our buddies to the track at the elementary school for the fun stuff…..

DRP – You vs You – Cindy Circuit:
At one corner, the PAX knocked out the following circuit . 8 exercises, 10 reps each, non-stop, followed by a 400M lap. No breaks.

  • Merkins *
  • Squat **
  • Box Cutter, weight overhead **
  • Lunge, 2 ct **
  • CDD **
  • Thruster **
  • Flutters, 2 ct, weight OH **
  • Burpee *
  • Run a lap*
  • Rinse and repeat
    * With ruck (if you have it) >> cindy pax are slick/no weight
    ** With cindy or ruck (if you have it)

A good overall circuit that hit every major muscle group. You vs you, as fast as you could grind it out. We just ground it out. No music, no non-sense, good mumblechatter, in the rain/wet. Each PAX completed at least 3 complete circuits. That ground out at least 45 minutes of glorious fun. After a brief discussion about the DRP and Get Right, we had about 10-15 mins left. I wanted to add in a little ‘fun’ in the wet, mucky conditions before we went back to COT.

TUNNEL OF LOVE!!

Starting on one side of the football field, everyone got in the downward dog (DD) pose, shoulder to shoulder, creating a tunnel of PAX. The PAX on the far left proceeded to army crawl thru the tunnel and out the other side then got back in the DD position, extending the tunnel to the right . Once the first person got about half way thru, the next in line on the far left proceeded thru. So on and so forth. Rinse and repeat until we got all the way to the other side of the field. About 50-60 yds across. We had to adjust a little because we started heading towards the center of the field. That would’ve been lovely….a 100yd+ ToL.

This was a real crowd pleaser in the wet, mucky field. We left a real nice swath thru the nice turf. Hopefully the grass will recover.

After that we gathered our buddies and headed back to COT.

Kudos to the PAX…..especially the 2.0s who did not modify at all. We really ground it out, encouraged each other. It was awesome!

COT – Announcements, P&P:

  • Keep taking your DRP. Hold others accountable for it. Get Right!!
  • Read your newsletter and GET INVOLVED
  • Yeti, P200, DSM custom GoRuck, Rooster – alot of events coming up. Get after it!
  • Children’s Attention Home / Guidance today at 4pm.
  • Prayers for injured, sick PAX
  • Prayers for Wild Thing and his M with their 2.0
  • Praises for Wolverine’s son’s birthday. HAPPY BIRTHDAY!! WOO HOO!!
  • Prayers for Qbert and his M regarding children and expanding their family
  • Praises for the new addition PAX that they continue to post and get better
  • Prayers for me and my M in the struggles we are having with my older 2.0 and his struggles w ADHD
  • My apologies if I missed any others……pre-respect brain I am working with here.
  • Praise Him!!
  • It was an awesome morning! GREAT job PAX!!

NMM on DRP:

Every day you wake, you have an immediate choice……do I stay stagnant or do I get better? Seriously. Everything you do may have this two-sided choice. From then on your choice dictates your actions. Do you continue to do the same thing, or do you try and change something, anything, regarding an aspect of your life that could make you – or others – better. Do you take the red pill for change, or the blue pill for stagnation? It can be a real struggle. Change hurts at times, disruption can be difficult, ‘new’ can be scary in that it moves us out of our comfort zones. But if you want to get better, get right, you have to take that DRP. You have to make that choice. Only YOU can do that. Folks can EH you all they want, but in the end it is YOU that proactively decides to change, get out there to do something, continue to do it to where it is a new positive habit, and keep taking that DRP. The real kicker that helps is letting others know you want to do that……letting others hold you accountable. Whether it is a “HC” to a workout notification, or posting that you are going to lead a workout, a pre run/ruck, or whatever. If you stay quiet, nobody knows your intentions so you stay in the shadows until YOU decide to come out. Once you advertise an intention, the spotlight of accountability from others comes down on you. It takes commitment, discipline, and a dose of vulnerability to advertise and intention and thus bring accountability out in the open. Just today I was thinking “well, I am not feeling 100% (not a hangover), so if nobody shows up for the pre-ruck I advertised, I’m going to nap in my truck until the workout time”. Man that was a total clown attitude! I was SO thankful when I saw Wild Thing’s car pull around the corner. That was a motivational boost and dose of accountability he provided just by committing to be there himself. POW!! That’s how it works. Once we put our rucks on and started off at ranger pace I was so grateful he was there. We had a great conversation throughout the pre-ruck. That’s what it is all about. That is how the 3 F’s really come full circle and help us all accelerate together. You can try to do it alone, but man is it SO much better, effective, and easier when you do it in a group setting. But it takes the decision to take that DRP and get out there and get after it.

Make the choice to take it!!

Thank you for the opportunity to lead.

-NASA

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The Coop Shovel Flag Hand Off

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It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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Pain

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We had a blast on this rain day. Several Pax pre-rucked. Sleep does not matter those #HIM. YHC intentionally pushed the Pax to prepare them for up and coming CSAUP. The Pax took the downpainment as challenge and got stronger.

Mosey to the side Parking Lot:

Warm up: Wind Mills (15x), Squats (15x), Mountain Climbers (15x), Ruck Swings (15x – OYO)

Grab Partner

Partner chase with both rucks to the other side of the building.

Mosey to the other side of the building.

Partner Drill 1: One partner bear crawls to the stop sign and runs back.The other partner does upright hold with his partner’s ruck, keeps his ruck on. 2x

Partner Drill 2: One partner crab walks to the stop sign and runs back.The other partner lunges with his partner’s ruck above his head, keeps his ruck on. 2x

Partner Drill 3: One partner burpee broad jumps to the stop sign and runs back.The other partner swings his partner’s ruck, keeps his ruck on.

Mosey to the bus loop.

Jacob’s Ladder. Man makers on one end of the bus loop (7x), burpees on the top of the hill on the other end of the bus loop.

Moleskin:

Today, we discussed how we need to be patient fathers. A lack of patience causes us to miss key coaching opportunities for our children. To exercise patience, we need to limit the disciplining our children.

Disciplining results in painful and short-term lessons. Using a coaching approach helps to teach our children how to make better decisions in the future (see Proverbs 22:6).

Remember, that you’re not disciplining children, you’re training future adults.

Peace,

Deacon

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Fire Ant 2-5-19

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15 Pax posted at Fire Ant for unseasonably warm January morning.  We had a large crowd this morning – looks like training may be picking up for the May Custom. Also, big welcome to Jiffy and River Rat as first timers to Fire Ant.  Hope to see you both next week.

The Thang

Brisk ruck around on the school.  Stopping along the side of the school for the following:

Rucks Off

Side Straddle Hops x 30, Windmills x 10, Imperial Walkers x 15

Rucks On

Merkins x 10, Slow Squats x 15, Peter Parkers x 10, Lunges x 10, Parker Peters x 10, Monkey Humpers x 10, Ruck Curls x 10, Overhead Press x 10

Ruck to front of school and line up along first pillar.  Will do a movement from first pillar down to crosswalk – roughly 25 yards* – stopping at every other pillar for an exercise.  Combinations are listed below.  There were 10 pillars, so each exercise was done 5 times.

Bear Crawl – 3 merkins

Lunge Walk – 5 squats

Overhead Carry – 10 presses (5 each side)

Duck Walk – 5 monkey humpers.

Crab Walk – 5 big boy situps

Ruck around school one more time.  Circle up for ab lab.  Flutters x 20, Big Boy Sit Ups x 15, American Hammers x 8.

*My judge of distance is terrible, so I could be way off on the 25 yard listing, but it sounds right.

Overall distance covered was 1.34 miles.

 

 

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Lost in translation

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6 pax came out for the swamp plus 9 for Chupacabra and running.

After pax were exhaustively disclaimed, we mosied around the parking lot for COP

COP- the usual: SSH, MNC, IW, LSS, merkins, Peter parkers

The thang (see picture)

Each card had a #, exercise, and was in a foreign language.  Pax had to guess each, which we would the complete, followed by the correct exercise + appropriate punishment/reward for each guess.  Pax did remarkably well .  I think I need to venture outside of my European language comfort zone to really make it hard.  I’ve been warned not to try these shenanigans with Mile-high, luckily he was a no show.

Thanks Cha Ching for the opportunity to lead.

 

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