Tag: Nasa

Chills, Thrills, and Hills at Sweep the Leg

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Chilly morning. Could be worse ….at least it wasn’t raining. No FNGs. Disclaimer disclaimed and off we went.

Quick run around the lot to find a dark road for COP warmups. 15-20 of each:
* SSH
* WM
* IW
*MNC

Then to the top of the hill at Dave Gibson Blvd. Noted this to the PAX as the top point of our journey. Then down the hill to where the cell phone access area is near the creek. This is the bottom point of our workout.

Hills of Thrills
* Start at the bottom of the hill. Do 5 reps each of merkins and plank jacks.
* Run to the top of the hill and then do 5 reps each of flying monkeys (jumping monkey humpers) and LBCs.
* Back to the bottom to repeat.
* Each round the reps of each exercise increased in increments of 5.
* So it was 5 reps of merkins and PJs. Run the hill. 5 reps of flying monkeys and LBCs. Run down the hill. Then 10-10, run up, 10-10, run down, 15-15, run up, and so on. Stopped at 25 reps of each at both points.
* In total we did approx 3 miles and 75 reps of each exercise.

Back to the parking lot for a loop around the lot. Short ends we did LT Dans. Long ends we sprinted.

Back to COT/endex.

Announcements, P&P:
* A LOT going on, read your newsletter
* Santa Boss, Christmas Eve convergence on 12/24. If you run AND do the convergence, an anonymous donor will give up to $75 for D2D causes.
* Prayers/praises for the coming of our Lord!
* Prayers/praises for Vuvu as he meets up with his boss after a long time apart
* Prayers for Yard Sale as he breaks away from a bad work situation and starts off on a newer more positive one
* Prayers for healing, patience, and support for those in need

Golden Nugget quote of the day…..heck the decade…..from Quack Attack:
Remember that every day we wake up is like Christmas, every evening is like Thanksgiving, and every night before bed is like New Year’s Eve. We are blessed to wake up every day and start over.

Man that one really puts things into perspective. Each day we are truly blessed to be here, each day is a blessed gift. As the day ends we should be thankful we were here for it, and as it ends we should celebrate being a part of it and look forward to the new beginning of tomorrow.

Thanks for the opportunity to lead. God bless.
– NASA

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Nas on a Nasty morning at Varsity?

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11 met on this misty/chilly morning at The Varsity. Band Camp led off with disclaimer that covered both he and I (fortunately). Then 3 PAX went on their own for a long run. The rest of us followed Band Camp the get started.

From Band Camp:
This morning I kept the yoga simple under the awning as rain was approaching:
We built up in segments to flow through Surya Namaskar A. Then had time for one sequence of Surya Namaskar B.
YHC passed the reins over to Kermit at exactly 0530. Always an honor to lead any workout, but leading Broga is an enjoyble chance to maintain focus through some excellent mumblechatter and groaning from the PAX.

From Kermit:
I thought we should wrap up the work week with some fun. And with the dry conditions and good lighting under the awning, I gave my “message” to the PAX: “Everything will eventually come to an end, So try to savor the moment, cuz time flies don’t it. The beauty of life, you gotta make it last for the better, cuz nothing lasts forever.” – Nas

Let’s get to work.

We left the dry comfort of the awning and moseyed through the rain to the stop sign at the bottom of the hill.

The Thang
ELEVENS – burpees at bottom of the hill and pull ups at the top of the hill.
We may have referenced the lyric “savor the moment” a couple of times.
Band Camp and Poppins led the way, and finished with a few minutes left in the gloom. A DORA of merkins, squats and more hill running was waiting for them.

Back to CoT, and joined back up with the runners.

NMM, Announcements, Prayers & Praises.

Thanks to Bodywash for the opportunity to lead.

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Pantheon – the Gam Guillotine Part 3

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Another last minute Q request, this time from 38 Special and Gears. I jumped on this opportunity. Pantheon was were it all started for me on 6/26/16. F3 workout #1 was right here at Pantheon, back when it had a much stronger following because there were fewer Wednesday options. The workout I led today was the same workout presented that day, led by Jekyll. It was just as ugly today as it was back then.

Only 3 of us on this chilly morning, almost 30 degrees out. No FNGs, just beasts ready to hit it. Disclaimer was disclaimed, and off we went.

Nice run to Memorial Gardens and Veterans Park. Triangle up around the flag.

COP:
15-20 of the following
SSH, WM, IW, MNC, and STRAWBERRY pickers (cherries are on trees fellas)

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. At the end of the field is a nice little trail hill that leads up to Cascading Pines Dr. At the base of that hill is the north end turnaround. Then we ran up the hill, crossed the road, and continued up to the top of the hill next to a power line. That is the south end starting point. Between the two is what’s known as the camelback. The hills are short, maybe 100-120yds total, but quite steep. There is a little flat area when they cross over the road, but otherwise they’re nonstop.

Run the Camelback.  5 squat on southend, run downhill, 5 jump squat on Northend, run uphill back to start.  1 round is down and back up. 5 rounds total.

Afterwards we did some body destroyers while discussing what we are thankful for and why.

Run Camelback: 5 side squat (2-ct), run downhill, 5 Mary Catherines – essentially a jump lunge w arms overhead (2-ct), run uphill back to start, 5 rounds total.

Altogether that was 10 rounds of that hill, about 1.5 miles. Ugly.

Back to the Memorial Gardens. More exercises and ab lab.

Pledge of Allegiance

Back for COT, announcements, P&P.
* READ YOUR NEWSLETTER
* Prayers for those who may not be as joyful over the holidays for various reasons. Reach out and let them know you are there for them
* Prayers for those traveling.
* Prayers for health, healing, patience
* Praises for the blessings we have, including everyone in our lives
* Praises for F3 and what it has done for everyone, both PAX and community

Thank you for the opportunity to lead. Have a happy Thanksgiving. God bless.
– NASA

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Mini BoP: Small Board, Big Pain

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I was a last-minute Q request from Lutefisk. I’m thankful he asked. As cold as it has been, it kept me from fartsacking, which I am very thankful for him asking. Accountability! Coming up with a weinke on last-minute notice can be tough. Luckily I keep a BoP or two in my garage for times like these.

Super cold out. 5 hard-chargers showed up ready to take the red pill. No FNGs, disclaimer was disclaimed, and off we went.

Mosey around the parking lot to get warmed up, approx 1/4 mile. Circled up for warmup. 14-20 random qty, 4-count of each:
* SSH
* WM
* STRAWBERRY pickers (cherries grow on trees yo)
* HW
* MNC

Then over to the lot near the doggie salon for the main event.
The Mini Board of Pain
Easy to follow, not so easy to execute. Do the exercises in sequence, that’s all. All are single count unless otherwise noted.

M-Bop
1. Burpees – 25
2. Calf raises – 50
3. Ski abs – 25 @2-count
4. Merkins – 25
5. LS Squats – 25
>> Run a lap of the parking lot (~1/3 mile loop)
6. LBC – 50
7. CDD – 25
8. American Hammers – 25 @2-ct
9. Mac-tar-jai’s – 25 @2-count
10. Jump squats – 25
>> Run lap of the parking lot
11. Mountain climbers – 25 @2-ct
12. Shoulder raises / OH claps – 50
13. Mary Catherines – 25 @2-ct
14. Hello Dolly! – 25 @ 4-ct
15. Wide-arm merkins – 25
>> Run lap of parking lot
>> Repeat

Everyone got in one complete round. A couple bat-flippers almost got 2 complete rounds, the rest got up to #6 thru #9. Great push! Good mumblechatter until the 2nd round of burpees hit. HA!!

Back to COT.

Announcements, P&P:
* READ YOUR NEWSLETTER, GET INVOLVED!!
* Praises for Lutefisk’s concerns for his heart not being as serious as it could have been
* Prayers for those involved in the Christmas parade tragedy in Wisconsin
* Prayers for those traveling during the Thanksgiving holiday
* Prayers for those that the holiday season brings sadness, remembrance of loss, and other burdens. Reach out to those you know are in those situations and bring them cheer as well as a shoulder to lean on. #NoOYO
* Prayers for health & healing, both physically, emotionally, and spiritually

Thanks for the opportunity to lead. Happy Thanksgiving. God bless.
– NASA

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21-Gun Salute for The Veterans

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Great morning!! A little chill and NO rain!!
No FNGs. A solid group of 5 Caballeros!! Disclaimer was disclaimed.  Off we went.

Rain around the parking lot for warmup. Approx 500m. Circled up for warmups. 15-25 each of the following:
* SSH
* Windmill
* MNCs
* Produce/cherry/weed/strawberry pickers
* IWs

Then started the main event. A 21-gun salute:
* Run a loop (approx 500m) – the dang track out back was locked so we improvised, then when back at the start do….
* 21 Merkins
* 21 Hillbilly Squats – go down to a LSS, then on the way up transition to a hillybilly walker.
* 21 LBCs
* 21 MCs (2 ct)
* 21 American hammers (2 ct)
* Rinse and repeat

There were a few injured PAX present so most walked the lap, myself and Kielbasa ran it all and got in at least 5 rounds. The others got in 3 rounds plus extra exercises. Wonderful mumblechatter with this group! It’s been a while since I’ve seen my homie Kielbasa so it was great catching up and hearing about how his life has been.

Back to the COT.

Announcements: A LOT of opportunities to get involved. Read the newsletter and be intentional!

Prayers for health and healing for many; for Drop’s friend Kevin who is a veteran dealing with demons and struggles; for Keilbasa’s wife (praise) for all her work and help while they move into the next chapter of his business life; for all our veterans; for JD’s 2.0’s dealing with teen angst; for NASA’s wife and her health.

Special thanks to our veterans for everything. It takes a special person to sign on the dotted line and commit to the military life, not knowing what you are going to get, where you are going to go, what are you going to do, and whether or not you are going to come out of it alive – all to help liberate the oppressed, provide for those who cannot provide for themselves, defeat evil and tyranny, and help foster freedom in its many forms. They are doing these things all while not really knowing who they are doing it for, other than it is someone in need. It is the ultimate action or display of putting others ahead of yourself, living 3rd, and not expecting anything in return. Many cannot do this to the magnitude done by military members, as well as first responders. I have a 13 year old son who, if he has his way, will become a USMC soldier one day (it’s about 5-9 years away, pending if he goes to college). As a father this makes me as scared as it makes me proud, but when someone is so strongly driven by those deep beliefs, you are doing the world a disfavor by being selfish and trying to hold them back. When you see that in people, it is God in them shining through. God bless them all.

Thanks for the opportunity to lead. God bless.
– NASA

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3

Clydesdales: Training like a Boss!

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24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day

The route was simple but flexible so PAX could push as hard as desired

we crossed over to Kingsley and down to back traffic circle ⭕️

we did laps between the circles which have slight hills on both ends

some PAX took the full around the block of Kingsley as an option as well

Of 24 PAX 11 were respectable

was great mumble chatter and some encouragement by running in close proximity of each other

thanks Greenwave for the opportunity 👏🏻💥👍🏻

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F3 Dads 2021 Session 1

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45 PAX gathered up at the Calhoun St parking lot

BIG circle up on the green space for some warmups. All in cadence,
– SHH
– Imperial Walker
– Hillbilly Walker
– Squat
– Merkin (Skeeter wanted to call this in cadence, but got nervous in the center of the circle. We’ve gotta give our kids a chance to fail.)
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.

Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
– Dads vs. Kids race part 3: stipulation Kids bear crawl, Dads lunge walk
Loser does 5 burpees
– Dads vs. Kids race part 4: stipulation Kids run backwards, Dads run forwards….Finally!
– Dads load up your kids and carry them across the finish line

Sprint over to the hill (there were two guys doing a weight workout…did somebody EH them? Also, there was a dad up at the top of the hill with his daughter. Did somebody EH them?)

Load up and carry the kids up the hill
kids do 5 merkins at the top
Mosey Down

3-leg bear crawl up
mosey down
3-leg bear crawl (other leg) up
mosey down

Mosey over to the tumbling mat. Kids can make their dad run up the hill by doing a trick on the mat.

COT and popsicles

I got the red/white/blue ones thinking they’d be more popular. But the kids love the little freezer pops. Duly noted!

FNGs:
Donahue
Flipper
Laces
Strider
Monarch
Mongoose
Chase
Bolt (the younger)

Prayers:
– of gratitude at the opportunity to be a father
– to be worth of the responsibilities laid in front of us
– for our children to grow up wise and strong with hearts to know the will of the Lord

COT:
Part 1 – https://twitter.com/jisenhour/status/1401204326165581831
Part 2 – https://twitter.com/jisenhour/status/1401203462696849409

—
Band Camp dismissed

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3

1 – 17 – 18 and Foundations at The Fort

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Today at WEP there was an event to honor York County Detective Mike Doty who died in the line of duty on January 17, 2018. 1 – 17 – 18.

When Grinder asked me to Q today, the same day as the event., I jumped at the chance. One – I needed to get out of my rut and Grinder knew that. Much appreciated G!! Second, I wanted to tie those numbers – 1 – 17 -18 – to my workout as well as deliver a good message to the PAX.

The deal was pretty simple. We ran a loop of about 1.2miles around the perimeter of WEP, with stops for fun. At each of these stops, 5 total including starting at the COT and finishing at the amphitheater, we did the following:

* 1 burpee
* 17 SSH
* 18 Merkin
* 2 min plank for discussion
* 1 burpee
* 17 Reverse LBC
* 18 CDD
* All were 4-count, in cadence (rather rapid). We changed the merkins and CDD to single count after my left shoulder popped after midway through the 3rd round. Getting old stinks!!

Everyone did great. The mublechatter was great, and the group did real well watching their form. I’m sure we are all going to get rashes from that wonderful WEP grass and all the goonie-goo-goos that are in it. GEE THANKS NASA!! HA HA!!!

That was right at 30min. I handed it over to Grinder who had a BoP set up for a quite effective and horrible ab lab of 7-8 exercises, 25-50 (4-count) reps each. Then he ended the fun with Thunderstruck Burpees – playing AC/DC’s “Thunderstruck”, every time you heard “Thunder” or “Thunderstruck” you did a burpee. That’s 33 burpees in 4:52. Nice ending Grinder!!! Going to have to remember that one.

COT, P&P:
* READ YOUR NEWSLETTER. Get involved. Invigorate the leader in you.
* A lot going on in everyone’s lives. We lifted up quite a lot to our Lord!
* Many of us, including myself, doubled-down and did the Doty Memorial Run about 30min later. Awesome!!!

NMM – Foundations:
– DISCLOSURE – This is a repeat of my message at Golden Corral earlier this week. I thought it was important enough to repeat in order to reach as many PAX as possible.

At each stop I pieced together the following. All around us in Fort Mill, Charlotte, etc. we see development, improvement, building, “progress” and such. You can’t go anywhere without seeing it.  The first thing builders do is prep the ground to handle the foundation, then build the foundation solid and strong. That takes some time to do, then they continue from there. They know that without a solid, strong foundation that is securely connected to the structure, whatever it is they’re building will NOT last long, nor will it be able to withstand stresses, etc, from storms or whatever it is exposed to.

When we are drawn to F3, as well as throughout our F3 journey, we are set out to improve ourselves in many ways – physically, mentally, socially, spiritually, etc. We strive to become better, stronger, faster. We start slow then progress as we become better and better. Each day we move ahead in our progress, we lay a brick in our structure of becoming a better person.

My challenge to the PAX was for them to gauge their foundation. What are we building on, and what is the basis on why we are trying to get better? Your foundation should be your relationship with the Lord, and it needs to be as strong, solid, and connected as you can possibly get it. Most people reach out to the Lord when they are in need. There is nothing wrong with that at all, better then than never. But that does not always yield a solid foundation that can endure even the most strongest of storms.  The best way to build a strong relationship with the Lord is to abide in Him every day. Become a son to Him, and let Him be your Father. Let His word marinate in your mind, heart, and soul to where it becomes a guiding force in your life, helping steer you to good decisions, words, and actions. Trust in him completely, with personal abandonment. When you do that with dedication, discipline, and consistency, your foundation will be one which can handle anything life throws at you, at any given time.

“Your Word is a lamp to my feet and a light to my path” – Psalm 119:105

Stay connected and trust that the Lord will guide you.

Thanks for the opportunity to lead. SYITG
-NASA

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Tour de Golden Corral

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2020 was a bad year. COVID, death, etc. I am a creature of routine and nearly ALL of them were interrupted or flat out stopped. My cheese was moved big time. I was also in a big time headspace rut. Down on myself. Coming off an injury filled 2nd half of 2019. Body and mind tapped out. No motivation at all to get out and post. This was my 2020. Lutefisk, among others, knew that and kept at me to get out. Then he triple dog dared me with a Q request. A few of them. After turning a couple down I finally said enough is enough and I am going to get the heck out and try to put together a Q that is somewhat respectable. Thank you Lutefisk for keeping after me!! You are much appreciated!

Great morning. Great crowd gathered and the mumblechatter was wonderful. I admit I was nervous. I had not Q’d in a year or so. I made a few disclaimers and off we went. No warmups. Right into it.

The deal was pretty simple. We ran a loop of about 1.8miles, with stops for fun time at the following locations: frontside of Walgreens near Burn Boot Camp; across Gold Hill, down Lake Vista Rd to its end near the Y; back across Gold Hill to the side wall of Harris Teeters; behind the shopping center to our favorite dumpster behind Red Bowl; across Stockbridge and up the cell tower hill; to the far corner of the parking lot of Grace Presbyterian Church; then back to COT. At each of these stops, 8 total including starting at the COT and finishing at the COT, we did the following:

* 25 SSH
* 15-25 Merkin
* 25 Reverse LBC
* 25 LSS
* All were 4-count, in cadence (rather rapid)
* Plank ~2min for discussion time

Everyone did great. Shop Vac hung in there, he made it to every stop except one, and he did all the exercises!! Keep pushing it SV!! The mublechatter was great, and the group did real well watching their form. YHC had the enjoyment of nearly going face-first into some deer poop in the grass near the cell tower. Lovely. We all got a kick out of that!

COT, P&P:
* READ YOUR NEWSLETTER. Get involved. Invigorate the leader in you.
* A lot going on in everyone’s lives. I made it a point to stop by each of the PAX and have them offer a prayer and a praise, a la CSPAN.  We lifted up quite a lot to our Lord!

NMM – Foundations:
At each stop I pieced together the following. All around us in Fort Mill, Charlotte, etc. we see development, improvement, building, “progress” and such. You can’t go anywhere without seeing it.  The first thing builders do is prep the ground to handle the foundation, then build the foundation solid and strong. That takes some time to do, then they continue from there. They know that without a solid, strong foundation that is securely connected to the structure, whatever it is they’re building will NOT last long, nor will it be able to withstand stresses, etc, from storms or whatever it is exposed to.

When we are drawn to F3, as well as throughout our F3 journey, we are set out to improve ourselves in many ways – physically, mentally, socially, spiritually, etc. We strive to become better, stronger, faster. We start slow then progress as we become better and better. Each day we move ahead in our progress, we lay a brick in our structure of becoming a better person.

My challenge to the PAX was for them to gauge their foundation. What are we building on, and what is the basis on why we are trying to get better? Your foundation should be your relationship with the Lord, and it needs to be as strong, solid, and connected as you can possibly get it. Most people reach out to the Lord when they are in need. There is nothing wrong with that at all, better then than never. But that does not always yield a solid foundation that can endure even the most strongest of storms.  The best way to build a strong relationship with the Lord is to abide in Him every day. Become a son to Him, and let Him be your Father. Let His word marinate in your mind, heart, and soul to where it becomes a guiding force in your life, helping steer you to good decisions, words, and actions. Trust in him completely, with personal abandonment. When you do that with dedication, discipline, and consistency, your foundation will be one which can handle anything life throws at you, at any given time.

“Your Word is a lamp to my feet and a light to my path” – Psalm 119:105

Stay connected and trust that the Lord will guide you.

Thanks for the opportunity to lead. SYITG
-NASA

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DNA_Deconstruction at Mettle Forger

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Mixed Martial Arts with weights and alternating plyometric ( jump training ) exercises were served!

Warmup:

  • 10 each single count of Side Straddle Hops, Front Straddle Hops, and Goofballs.
  • 5 each in cadence of Merkins, Military Merkins, and Wide Merkins

The Thank:

  • Progressive Sets of 5 reps, 10 reps, and 7 reps of the flight below:
  • Front Lunge Jab DB-MMA
    Plyo Side Straddle UpperCuts
    Frog Pummlers DB-MMA
    Plyo Dynamic Lunge Elbow Strike
    Squat UpperCut DB-MMA
    Plyo Alt – One Leg Squat Side Kick Jab
    Back Lunge Angel Fly DB-MMA
    Plyo Table Front Straddle Kicks
    Calf Raise Grapplers DB-MMA
    Plyo Front Straddle Military Press
    Chair Squat Incline Jab
    Core Complex
    Mac Tar Jai Slow Spider Man L/R
    Side Plank Crunch L/R
    Plank Alt Foot Strike L/R

Announcements:  Read the newsletter, Cake Boss 50th, Manion workout on 5/7.

Various prayers and praises.

Aye!

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