Tag: Nasa

Fun and Games Friday @ The Swamp

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On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

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The Millennial

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25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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Fire Ants Conquer the Iron Ruck Challenge

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I love the Fire Ant concept! Always a challenge for sure, pushes you to do more. When Spiderman put me on Q I knew what I wanted to do. It was not an original – I took a page from the Iron Pax challenge that has been going around lately. Week 2’s challenge was a beast. I had to work it into a ruck Q.

Great morning! 15 ruckers ready to roll……

We did not roll far. Super tough long ruck about 100 yards to one side of the Teeter parking lot where I wanted us to leave our sweat marks. Circled up for COP:

  • SSH x 20
  • WM x 20
  • IW x 10
  • HW x 10
  • MNC x 20

Then on to the main event. The Iron Ruck Challenge!

  • 5 sets of exercises, each done for 7 minutes AMRAP
  • Each exercise was using your ruck – note they were ALL weighted at least 35lbs, some had more
  • After 20 reps of an exercise, run about 25 yards and back
  • Continue, rinse and repeat exercise/run until 7 minutes are up
  • That completes one set
  • Rest for 1 minute
  • Move on to next set

Exercise sets were:
1. Thrusters
2. Curls
3. Flutters w Press (count on the press up)
4. Swings
5. Man Makers

Everything single count. Used a Tabata timer ap and speaker to keep things moving, audible time changes.

Folks complained about lack of music or a playlist of songs on my phone. I did not bring my boom box either. Hey, I am old – 2 years from 50. Got no time for tinker toys. It’s Pandora, Sirius XM, the radio, or nothing right now. Besides, when you have such epic mumblechatter like we had this morning, who needs music! Also – Cadre ain’t gonna play music while he is whuppin up on us. I’m trying to get my mind ready for that.

Not much talking from the Q. Too busy grunting, groaning, and being winded to talk between sets. Help make your kid’s minds as sharp as they can be is the only words I gave advice on. The kick-arse group of mean mother ruckers there this morning really ground through this. No mods. Good form. A lot of team encouragement and support. Grinded it out to the very end. Everyone ended up doing at least 80-100 of each exercise. Good livin!

Thanks Spiderman for the opportunity to lead. Excellent job by all the PAX there.

-NASA

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SlowBurn Send-off For Rooney

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47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Stairway to Burpees

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11 Pax came out to Quagmire. YHC managed to catch the prerun on their second lap after setting up some cones.

There was a full disclaimer given and we mosied in front of BB down to HD.
COP
Imperial walkers x 20
MNC x 20
Squats x 20
Peters Parkers x 20
Hill Billy walkers x 20
The thang
An oldie but a goodie.  YHC had 12 cones set up, and pax picked ast cone did the exercise listed and then ran a lap around the parking lot, including the stairs, and on to the next station.  Every stair climb a burpee was added at the top landing.
Cones: Merkins x 20, CCD x 20, jump squats x 30, LBCs x 30, OHP w/CB x 20, curls w/ CB x 25, Bent over rows x 20, Freddy Mercuries x 30, calf raises x 30, lunges x 30, Peter Parker’s x 30, crab cakes x 30… And another I can’t remember.
Managed to get back to COT in time with the CBs.
Thanks Jedi for the opportunity to lead.
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The Fire Ant!!!

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The Fire  Ant:

The ruck at Golden Corral is not new, however some things are.   After more than a year of being the Site Q all of the ruck options in The Fort, RAD asked to pass one AO off of YHC and the other site to Cobra Kai.  An AO set up to truly train PAX signed up for GORUCK events was already in the works.  Becoming the Site Q for the Tuesday Ruck option provided a great opportunity to do just that.

To start we needed a name.  “The ruck option at Golden Corral” does not exactly roll off the tongue.  Previous conspiring for the creation of an intense ruck option saw a few names thrown out by the group of PAX that started the recon effort and the development of what this thing needed to be.  Cheddah was the winner when he through out “The Fire Ant!”  Fire ants can carry 10-50 times their body weight, they spread aggressively, and most importantly, they work as a team.  Given that GORUCK events are built on the basis of team work and involve carrying heavy objects for long distances, the name just fit.

As I mentioned, the intention of original Fire Ant concept was to train PAX  for upcoming GORUCK events.  To start, there is no such thing as a 30lb ruck for a man weighing over 150lbs at a GORUCK event.  That is just the required dry weight.  Add 3L of water and your ruck will weigh ~37lbs.  Therefore the required weight for this AO was set to 40lbs.  Given that the Fire Ant has essentially taken over an existing AO and we want to continue for guys to try rucking, we will call the 40lbs, “highly encouraged.”

The second aspect of The Fire Ant is intensity.  This AO is not about miles, but about completing a soul crushing WOD.  This is anything with a very high discomfort factor.  “Get comfortable being uncomfortable!”  WODs designed to push to failure, get the heart rate up, and lift some extremely heavy objects (both individually and as a team) will be the norm.  OF COURSE, modify as necessary as you get stronger.  For the most part, this is not a huge change for the AO, as the Qs have delivered some great beat downs.  Some recent WODs from Mainframe & Cobra Kai, were great examples!

The Thang:

PAX were led to one of the parking islands and weight was added to every ruck that was not already over 30lbs.  From there the PAX moved 2×2 to the corner of O’Reilly Auto Parts.  Immediately started into the workout.

  • Duck walk to the front of O’Reilly Auto Parts
  • Complete a series of exercises in cadence
    • Flutters x20
    • Mountain Climbers x20
    • Squats x20
    • Bent over rows x20
  • Overhead Carry the length of O’Reilly Auto Parts (40 yds)
  • Broad Jump Man Maker the length of the parking spaces (30 yds) – this was a crowd favorite!
  • Move to the long wall next to Harris Teeter and complete a series of exercises in cadence
    • Merkins x15
    • Ruck Swings x15
    • Overhead Press x15
    • Curls x15
  • Bear crawl the length of the HT wall (60 yds)
  • Drop ruck and run the large parking lot (1/4 mile)

The PAX completed the series 2.5 times before time ran out.

Excited to be a site Q again.  Thank you RAD for all you have done for rucking in The Fort and appreciate you thinking of me to take over this site!

The Fire Ant continues on 8/14 with CSPAN!!

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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Golden Corral Shovel Flag Hand Off

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We had 20 Combined for the Boot Camp  and Ruckers.

Boot Camp Work Out:

Mosey behind shopping center and circle up:

15 Imperial Walkers, 15 Mountain Climbers, 15 Wind Mills, 15 Peter Parkers, 15 Parker Peters, 10 Merkins and 15 CDD

Mosey to hill:

On Guard Rail do 14s: 13 Derkins and 1 Dip; 12 Derkins and 2 Dips…………..to 1 Derkin and 13 Dips

Mosey to Hill:  Backwards halfway  up hill then run forward- 20 Sumo Squats down the hill then alternating lunges until the 6 is in and then 10 in cadence as a gaggle.  Rinse and repeat x2.

Mosey to roundabout and lunge walk to entrance of the shopping center.

Mosey to parking lot: Backward run to first island then turn and forward run at end of parking lot do 25 CDD then run back….incline merkins until 6 is in then 10 as a gaggle in cadence.

Mosey to COT

It has been an honor to serve as the site Q.  Over the last couple of years I have seen a lot of faces come through and all are better for it.  I am excited to have my good friend Falcon Crest take over and you will see me there on a regular basis.

Remember that the next step is to get involved in volunteering in our area.  Children’s attention home and paradise both need volunteers.  Make the next step in leadership and you will not regret it.  Falcon Crest is a man doing that not just within F3 but also at CAH.  Thank you buddy!

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