Tag: Nasa

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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A Heavy Mettle Field Day

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Been a while since I’ve done one of these. Bear Grylls asked me to Q Mettle Forger earlier in the week. I’ve been in my comfy cocoon for quite some time, so I figured it is about time to get out of my rut. I greatly appreciate the offer.

I have not Q’d in a while so it was a challenge to come up with something. As 12:15 drew near the lot was empty with the exception of my vehicle. Right when I was about to start on my own, Photobomb showed up right at 1215. I am SO glad he did!! I doubt I would’ve done half of what I ended up doing if he wasn’t there pushing me. Thanks ‘Bomb!

No FNGs, just me and Photobomb. So no disclaimer, no jibber-jabber, no mosey, no warmup. Just get right into it.

FIELD DAY
5 Stations of partner work set up on the soccer field, each station has a set of cones with one cone on one sideline, another cone on the opposite sideline (across the field width approx 50yds). Team field work. One person does the ‘home’ work, while the other does the ‘away’ work moving across the width of the field and back, then swap and do the work before moving on to the next station.

  1. Home – KB swings AMRAP (45lbs); Away – sandbag thrust throw (40lbs)
  2. Home – Ruck plate upright row to OH press to OH tri-extension and back down AMRAP (30lbs); Away – “sled” pull (2-3 cindys in a snow disc)
  3. Home – Sandbag LSS AMRAP (50lbs); Away – Sandcake slams (40lbs)
  4. Home – The crane hold (see below); Away – 2 cindy farmer carry
  5. Home – Cindy curls AMRAP; Away – ruck run/shuffle/yog around field perimeter (45lbs in ruck)
  6. Rinse and repeat.

Crane hold – something I learned while going thru PT for my broken wrist. Using a contraption of a PVC pipe (~30in long x 2in dia), 20lbs (or more) of weight, a ~3ft length of rope securing the two together, you basically hold the pipe with both hands shoulder width apart, palms down, extend both arms directly outwards from your chest, elbows fully extended, and hold the weight off of the ground as long as you can while keeping your arms out 90deg from your body, with your back straight and upright, knees slightly bent, feet shoulder width apart. Adding difficulty is twisting the pipe in your hands so the weight raises all the way up and lowers all the way down – while you are holding as noted above. It really works your grip, wrist, forearms, shoulders, and core.

Had some wonderful 80s metal going in the background, and me and Walter had some great convo as usual. Totally dig that dude. Both of us got 2 entire rounds in with very minimal modification!! THANK YOU PHOTOBOMB FOR THE PUSH!! I would NOT have done that much on my own.

Pollen and dust were horrible!! My old man lungs were not liking it at all. Gonna be a rough night later.

Looking forward to getting out in the gloom more. I’m tired of being tired and unmotivated. Not to mention badly out of shape. Thanks Bear for the opportunity to lead!

SYITG
-NASA

 

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Embrace the low point…now get up.

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It’s Minnow Pond. It’s a 3mi minimum with a few push-ups as we now like to say.
Jekyll asked the question. I answered in the affirmative.
The day before, marketing for competing regional AO’s began and man, it was hot.
The weather was great and I’m hoping these other 15 PAX would’ve still posted in the 35deg rain. But…time will tell. Remember, durability and stories are best formed in adverse conditions.

There you have it, the setup is complete.
0500…A few pre-runners. Remember when guys did that at Minnow Pond? Isn’t the intent to push yourself?
0514 Pledge of Allegiance
0515 Disclaimer for the 16 of us

As a group, run to the FMCOG parking lot at the corner of Withers &  Academy.
Warmup consisting of windmills, SSH & Burpees

The plan…Run each leg then 10 Merkins, 10ea leg Jumping Lunges, 20 American Hammers in the parking lot upon the return.
Leg 1: Run up to Tom Hall & back.
Leg 2: Run up to Banks & back.
Leg 3: Run up to Meacham & back.
Leg 4: Run to Main St & back.

All were able to complete this at least 1 time and some completed it twice for a total distance of 3-4mi.
Run it back to COT for some final closing exercises.

Announcements:
Great Harlan’s Heroes fundraising update from Jekyll. Stay tuned for the next opportunity.
Yeti is coming next weekend. Partner up or do the full thing.

Hey Jekyll. Thanks for the nod.

Maximus

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Cupid’s Cup 5k at Minnow Pond

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

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

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

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

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

Aye!

Boeheim

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

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Take that, treats!

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

the gloom

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

Warm up

LOL, wut?

The thang

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

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

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

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

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

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

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

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

COT

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

nmm

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

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

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

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Mettle Forger 12.18.2020

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

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

Take a lap (about 1/3 mile)

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

Made it through the circuit 2.2 times

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

 

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12/11/2020 Mettle Forger Mixed Obstacle Course

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

Warmup:

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

The Thang: 

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

Announcements:

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

Prayers/Praises:

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

Aye!

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Ballroom Fun

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

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

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

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

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

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

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