Tag: Nasa

The Ranch – Where you need to prepare for the unexpected!!

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8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.

The Thang:

Mosey to entrance
COP

SSHs-20
CCDs-18
Seal Jacks-20
Wind Mills-15
Imperial Walkers-20

Mosey to baseball field……it was creepy dark!!

3 rounds of Crawl, Walk Run

Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run

Mosey to bridge

Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed

Indian Run to Football field

Partner Carry to playground

With Partner: 1 does exercise/1 runs lap
Pull ups
Derkins
Swing Crunches
Dips

Burpee Indian Run back to COT

IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall,  but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.

Thanks Jiffy for the lead…..humbled and honored!!

Cake Boss out!

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22 at The Swamp on this cool January morning

We got a break from rain to come out and enjoy a good end to the week

We had 3 groups, Runners, Ruckers and Bootcampers

Those who chose the bootcamp route got YHC as Q

Was nice to be back, haven’t been to the Swamp in a bit so thanks to Cha Ching for the call-up!

We took a nice mosey over to Just Fresh where we circled up to get a warm-up in

Did some SSH, Squats, MC, Peter Parker, Parker Peter, Moroccan night clubs, Plank o rama, Plank Jacks, Imperial Walkers

Moseyed over to the Red balls to partner up and do some suicides with a twist of course

Start at the stop sign with your partner and do 1 Burpee, run to the first ball together and do 10 Partner handslap merkins and run back to start together and do 1 Burpee.

Run to 2nd Ball together and do 10 partner handslap big boy sit-ups and return to stop sign together and do 1 Burpee.

Continue this alternating plan until everyone completes 9 rounds

Early finishers do squats until the 6 was in

Mosey over to a wall where we did some wall sits while each of us takes a turn and runs out and completes one Burpee

Short rest then repeat but increase to 2 Burpees

Change it up next round and do BTTW and 1 Burpee

Round 2 BTTW and 2 Burpees but go 2 PAX at a time this time so our shoulder s dont crumble!!!!

Mosey back to COT area to finish up with some AB Lab

Announcements, Yeti coming up and some PAX training for a GORUCK Heavy in a few months!!! Good luck with training and stay healthy everyone.

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Constantly Moving Through The Swamp

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It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

  • Windmill
  • Imperial Walkers
  • Potato Pickers
  • Mountain Climbers
  • Right/Left leg over opposite leg with body twist (on our 6)
  • Downward Dog
  • Honeymooner
  • Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey

Merkins:

  • 30 Regular
  • 20 Wide Arm
  • 15 Ranger
  • 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

  • Varying steps (3-10) then exercise:
  • Merkins
  • Squat Jumps
  • Burpees
  • 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)

Bones

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700 Club

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14 Strong Men showed up at The Fire Ant for some Ruck Training.

In Preparation for next week’s GoRuck event in Wilmington – we completed a mission simulation with a TL (Team Lead) and ATL (Assistant Team Lead)

Dirty Harry and Wegmans  voluntold the roles as they are training for their first GoRuck events.

The mission was simple, but tough. Get the group (and several coupons) to a starting point, complete the 700 club workout, and get back in time for COT.

The Thang (700 Club):

100 reps each of seven exercises:

Hand Release Merkins

Squats

Overhead Press

Curls

Ruck Swings

Big Boys Sit Ups

Flutters (with Ruck Press)

This would require a pace of approximately one rep every three seconds with no time for rest.

The group completed the mission. With a reward of carrying Bonsai and Husky back in addition to the coupons.

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Honoring Three The Honey Badger Way

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Monday’s are great days for The Fort. There are a lot of great ways to start off your work week. The Honey Badger is an exception. I love what is being done there in honoring a fallen hero. If you have never been, please put it on your to-do list, get out there, and get after it.

12 men came out to hit Monday morning with all they got. As Q I was a bit anxious to try and fit in three hero workouts to honor three men who gave it all they had. After a brief disclaimer, no FNGs, then off we went. A quick mosey around most of the student parking lot with some side shuffles and butt kickers mixed in. Then back to the starting point for COP:

  • SSH x 20
  • WM x 20
  • IW x 20
  • MNC x 20

Then off to the area along the road near the USMC ROTC building’s beloved pullup bars where YHC had some cinderblocks waiting. Each men grabbed 2 and we started the first workout:

#1 the “Kevin”
In honor of PFC Kevin Ebbert, US Navy, died November 24, 2012

3 rounds of the following:
* 32 deadlifts >> Substituted 32 double count flutter w cindy press
* 32 hanging hip touches (or 32 seconds of knee up hanging)
* Running farmers carry w 2 cindies ~75yd and back
>> Afterwards during a brief rest I noted to the PAX that Kevin died only days after Thanksgiving. Don’t take anything for granted for we never know when our last day will be. Be Thankful for the blessings we have, including time.

PAX were nice enough to load the cindies back in my truck. Then mosey off to the football field, line up near the goal line for the next workout:

#2 the “Brenton”
In honor of Officer Timothy Brenton, Seattle PD (former US Army), died October 3, 2009

5 rounds of the following:
* 100ft bear crawl >> to the 40yd line ended up being 120ft
* 100ft standing broad jump return to starting point
* Every 5 jumps do 3 burpees
>> The Brenton is a popular Badger workout….to some. A brief discussion on not taking life for granted again. Brenton survived through a lot in the military, only to be gunned down in a surprise attack while sitting in his patrol car.

No change in locale for the trifecta. The football field and track is a wonderful asset to the Badger Den. We had some time left to crank out as much as possible of the third planned workout:

#3 the “Loredo”
In honor of SSgt Edwardo Loredo, US Army, died June 24, 2010

6 rounds of the following:
* 24 LSS
* 24 merkins
* 24 walking lunges
* Run 400m (one lap)

Man did everyone crank out the work!! Got after it good!!

We got back right at 6 for the COT, Announcements, P&P.

  • Read The Fort newsletter. Get involved.
  • SIGN UP FOR THE FORT CHRISTMAS PARTY!! It is THE place to BE!! Be there!
  • Convergence on Thanksgiving Thursday. Check Twittersphere for info.
  • CAH Guidance this weekend, Saturday 11/24, 4pm start. Rock Hill’s Roxanne on Q. Be there for the kids who do not have family to spend the holiday with.
  • Kids print Bandaids for Cornerstone’s initiative
  • Please donate to my Disney Marathon fundraiser for Leukemia and Lymphoma Society
  • Praises for Straight Up’s and NASA’s 2.0’s running their first 5K and Spartan events.
  • Prayers for Punch List’s M who is VERY pregnant and getting close to due date.
  • Prayers for Lutefisk losing his Mom.
  • Prayers for injured PAX
  • Prayers unsaid
    >> My apologies if I missed others that were mentioned.

Not much said during the workout other than reminding the PAX that this is the week of the Thanksgiving holiday. Be Thankful for all the blessings we have been bestowed with by Him. Be the family that others may not be able to be with (such as the kids at CAH Guidance). Make it a memorable weekend, but remember those who are no longer with us or those who are less fortunate.

Thanks for the opportunity to lead,
– NASA

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BEYOND Badger – Passivity

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Maximus offered me the opportunity to lead a BEYOND workout, and it only felt right to do it at The Badger… He told me to pick the topic and I got to work. I wanted to take it a step further since it was a BEYOND Badger… so instead of one long grueling workout, I chose a few. Makes sense, right?

My topic was Passive Leadership. Something I struggle with constantly. No matter how “great” I feel I am doing as a leader, I tend to slow down and mentally rest. I let my life lead itself and when I’m not behind the steering wheel, the wheels fall off.

Apathy/Indifference – feeling indifferent or lacking emotion
Passivity – accepting what happens without active response or resistance

Poor leadership has many faces… but passivity in my opinion is a main root of the issue.

COP (All Workouts Derived from the Exicon!)
11 of each for (Observed) Veteran’s Day
SSH
Sun Gods (Arm Circles)
Moroccan Night Clubs
Windmill
Hairy Rockettes (Reverse Windmill, Toes reach up to hands)
Tappy Taps
Carolina Dry Docks
Merkins
Peter Parkers
Calf Raises
Low Slow Squat

Al Gore’s in a circle while I talked.

Ephesians 5:25 – Husbands love your wives as Christ loves the church.

I made a vow at the time I proposed to my wife that I wouldn’t be the typical American male who is distant from his family and doesn’t love or support them if their needs aren’t being met. I was on fire at that point in my life, leading and loving like God designed me to do. I felt unstoppable at accomplishing a love that no man had ever felt. Then I started to get in the way…

The great part about the Honey Badger is we get to honor men who didn’t lead passively.

We finished the warm up and moseyed over to the badger den’s infamous pull up bars.

Ryan – Firefighter Hero WOD
5 Rds
7 Muscle UPS or Pull UPS/DIPS
21 Burpees

LBC’s while we waited for the group to finish. Gotta keep adding to the November count!

Drop down to Al Gore to keep the conversation going.

Somewhere along the way… I lost sight of my vow and decided that I wanted to pursue my own fulfillment over my wife’s. It ended up as you’d imagine. We fell away from each other while trying to conceive. I couldn’t think about her pain during the two years we tried, all I could think about was myself and how ready or not ready I was. We reached a point of pursuing fertility treatment – and by we I mean she decided and I didn’t really give any input. We were at the decision point to take hormone shots. Without consulting her or even thinking of her feelings, I backed out and decided for us to let it happen naturally. Needless to say I broke a lot of trust and I reaped the fruit of passive leadership. It was a hard fought battle to regain the trust I broke, but we made it back. All because I led apathetically.

Can you imagine how giving our all, all the time could have an impact? Would you rather be consistently good or inconsistently great?

Mosey to the track to take part in hero workout number two.

Griff 
2 Rds
800 m run forward
400 m run backward

Pick up the six and run with him to the end. The guys planked while we did so.

We ran short so couldn’t do our third hero WOD, but I’m pretty sure everybody was okay with that. We moseyed back to COT for my message to come to a close.

Drop into Al Gore once more to finish the conversation.

I took the difficult time and raw relationship to heart, and was really helped by God and a few good men at my Church in MD. We conceived our daughter and that really helped bring us out of the pit. I vowed not to let our family growth become a wedge and would do my best to lead my wife through whatever comes next. That doesn’t mean I’ve been without issue. Things are constantly changing, and I have to remain in the lead for my wife and children’s sake. If I fail, their chances of failing increase exponentially. I need to keep my head up and lead in a way that will bear the right fruit for all.

Ephesians 5:33a – However, each one of you also must love his wife as he loves himself

A few thoughts…
My life and how fast things change… my daughter will be four in five days. How did that happen? How did I blink and she get this old? Where did I fail? Where did I succeed? How does apathy/passivity cause you to miss things?

A lot of the things that take my focus away have nothing to do with my family. Work, friends, social media, keeping up with sports, golf, hobbies, drinking beer, music, news and politics. Some things take my family time away that are very productive. Church, volunteering at church, F3, working out. Some may have a positive impact on my family life but most of the time take away from my time with my family.

What’s more important?

End with LBCs x 16 IC until the clock struck 6:00.

19 PAX showed up. Welcome FNG BACONATOR!

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The Right Kind of Sacrifice

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14 men awoke to not so bright/wet conditions and converged in the gloom of the hallowed ground at The Swamp for a Beyond message from YHC.  Here’s what went down

Warmup:      20 SSH IC, 20 Imperial Walkers, 15 windmills (wonderfully executed), 10 Mtn Climbers.    Let’s mosey

The Thang:      Mosey to the alley behind Home Depot for a perfect location to perform the BLIMPS workout and grab some wall for 1-min wall-sits in between each as their active rest, allowing YHC to convey the message for today.  At each 1-min sit, YHC shared what has been on his heart about sacrifice.   This is defined as something that is a loss or something  you give up for the sake of a better cause.    Approximately 1-year ago, my wife and I were celebrating her completion of treatment for Breast Cancer.  Surgery, radiation, DNA testing, doctors, etc…pronounced her as Cancer Free and we returned to our routine.  Our faith had been a anchor throughout and continued to grow thru prayer and my F3 brothers and Journey group, yet I had one main question.  How did this trial change us and by us I mean, me and my role as a husband, father and leader of my home.  I realized how consumed I was with my martial arts training, races, Goruck events, etc..that I was actually not IN my home very much.  That which I thought was making me healthier, stronger and better for my family had me gone for large amounts of time from them.

Time for a sacrifice! I am going on year of stepping away from all those things that took me away from her and the kids to activities to do together and that were important to her!  She never once asked for this and struggled with me giving it up after so long but it’s been the best decision of my life.  God has changed my path for the better by sacrificing what I thought was important to what is truly important.

Sacrifice will lead you to make significant choices. But being a husband and father is a significant experience!

B  5 Burpees OYO, followed by 10 SSH IC
1-min wall sit
L 10 Lunges each leg OYO, followed by 10 SSH IC
1-min wall sit
I 15 Imperial Walkers IC, followed by 10 SSH IC
1-min wall sit
M 20 Merkins OYO, followed by 10 SSH IC
1-min wall sit
P 25 Plank Jacks, followed by 10 SSH IC
1-min wall sit
S 30 Squats, followed by 10 SSH IC

Mosey to the large parking lot for some 4-corners of Blimps!  Total of 6 laps around the parking lot stopping at each corner to perform the exercise.  First (1) lap: 5 burpees @ ea corner (2) lunges (3) 15 IW (4) 20 merkins (5) 25 plank jacks (6) 30 squats (stop at end of each full lap to wait on the 6 with planks; modified the M, P, & S

Return for COT and some last words:  Identify that thing in your life that you may be placing your identity in that may be causing you to miss the mark of your Concentrica Bullseye!

Good work, men.  It was an honor to lead you this morning.

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Forties for 40

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Well today was the day… turning 40…why not take the Q today?  I asked Bones for it months ago.  There’s nothing better than leading a group of men and friends at an F3 workout, especially on a birthday.  I was really happy to see 17 other men here, including a few faces that don’t usually travel to the Abyss.

We started up with a mosey around the parking lot.  Nemo and Flux were pulling in right at 5:15 so we did a lap and let them catch up.  Standard dynamic warmup stuff on the lap.

It was cold so the warmup had some more cardio items than usual.

-SSHs – Ab Vagota – Seal Jacks – Squats – IWs – Mountain Climbers

We ended with the Merkin Circle

6 rounds around the circle.  1 merkin each for the 18 guys while in plank.

We moved over to the Hill.  I found an exercise in the lexicon called “Forties”.  I figured if we added the hill we could call it the “Over the Hill Forties”.  That got some laughs, and some groans…

It’s a ladder with higher reps.  An Exercise at the Top of the Hill, one at the bottom.  Take 30 reps at the top 10 at the bottom, then subtract 5 and add 5 until you’ve flipped to 10-30.

1st round : Top = CDDs Bottom = Flutters

2nd Round : Top = American Hammers Bottom = Calf Raises

We took a break and I shared a little message about reflections.  How these men and F3 have helped change me to be a better person and on a better path in life.  I reflected on who I might have been at 40 with out these men… it wasn’t so pretty.

We moseyed next to the front of the school.  I split the group into 2 teams.

Team 1 would stay for wall sits while Team 2 bear crawled around the circle

Flipped it

Next round BTTW as long as you can, then wall sits while Team 2 Crab Walked the circle

Finally we head back to COT for a very special circle.  For my birthday we we’re going to play a game.  The group had to answer questions about me.  If correct 10 SSHs.  If wrong… 10 burpees!

The Questions were:

  1. How many siblings do I have? right
  2. What is my favorite professional sports team? right
  3. What High School did I attend?  Bonus, what was the mascot? right with bonus!
  4. What was my favorite children’s toy in 1985? wrong
  5. Where do I work? right
  6. Where did I go to college? right

To my surprise these men got 5 of 6 right…and to Iced-T’s credit he was saying He-Man for #4…but the group out voted him!

Announcements

Thanksgiving Convergence

Christmas Party

Fast 5 postponed

Prayers

For Soprano and the passing of his brother

Hurricane victims still in need

Grateful for all the people in our lives

If you’ve read this far the answers were

  1. 1 sister = Rachel
  2. Green Bay Packers
  3. South Meck = Sabres
  4. He-Man
  5. Merrill Lynch
  6. UNCC

An Honor to Lead!

-Royale

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November of 2K LBCs for Leukemia and Lymphoma Society (LLS)

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Hello PAX:

This past September some of you all participated in the September of 1,000 burpees to raise money for Let Me Run, for whom Double D was running the NYC Marathon. Awesome stuff! You all helped him raise over $12,000 for Let Me Run. AMAZING!

Now I ask for your help. Welcome to the November of 2,000 LBCs!

Since November is a month which we usually stuff ourselves with holiday blessings, no better way to work off those extra calories than some ab work.

Why:
This January 2019, I will be running in my 4th marathon at the Walt Disney World Marathon Week in Orlando, FL. But this event will be a very special one for me and many others. I will be running the marathon for the LLS Team in Training (TnT), in memory of my late father, Carl Ransone, Sr., who went to The Lord in December 2002 after losing his battle with leukemia. It’s been almost 16 years since he is gone, but the loss still hurts. In his honor and memory I pledged to raise funds for the LLS so we can all help find a cure for blood bore diseases and help others fight their good fight.

What:
If you choose to participate, you will be committed to complete 2,000 LBCs – not lying down head/neck bobs, get those abs working and use proper form please. That’s 66.7 per day, over the course of 30 days.

Link to Sign Up:

https://goo.gl/forms/uWafx1ySwxsE4zZo1

Tracking Your LBCs:
You can track them how you feel best suits you. I will try to put out a Google Doc but I cannot promise that. This is an honor-based pledge event. Hold yourself accountable.

Pledge and Payment:
For every LBC you are short of the 2K goal come 11/30, you can either pledge a per LBC donation or a flat amount to my LLC TnT fundraiser. All money will go to LLS TnT. I will provide a link to my fundraising site near the 11/30 deadline.

On behalf of everyone affected by the scourge of blood borne cancers, sincerely thank you for your time, effort, and hard earned money. You WILL help find a cure!!

SPREAD THE WORD!!
GIT ‘R DUN!
Thank you and God bless,
– NASA

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