Tag: Nasa

Too much work at Golden Corral

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Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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1

4 Corners . . . with some “Elders”

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I will keep this backblast shorter, but I will say it was a lot of fun today at the Pantheon! Thanks to Fishsticks for letting me Q.

Some Pre-work:

1 group of runners headed out to who knows where at 4:45.

Fishsticks and I did some extra ab work that I call high octane abs. It hurt.

Disclosure given. Lots and lots and lots of chatter. Completely dark. Did I mention there was lots of chatter?

Short mosey to the lighted area for a different dynamic stretching workout after some high knees and butt kickers.

Some confused minds about what we were doing since very few had done this style of warm-up before (~8 exercises). Eventually I shifted to some traditional SSHs and the crowd went wild. It was like the PAXs’ bodies woke up.

At this point I inconveniently forgot a few demos of a few of the exercises to come for the main event.

The Thang:

We broke up into 4 teams of 5 and went to each respective corner on the soccer field. Fortunately, it was not very muddy.

I’d tell you the 20 different (and difficult) exercises that we did, but  . . . that means I’d have to type them out right now and I feel lazy after a long day of work. So if you are reading this, feel free to retweet it and comment what your favorite one was even if you don’t know the name of it. We did do Tunnel of Love and People’s Carry between cones.

I had a second round prepared, but, oh well, . . . time slipped away from us. Beware of next time. Round 2 was scheduled to be harder.

COT: Main Announcements: Convergence coming up; Praises: Lutefish’s daughter rocked it; Prayer: let’s continue to pray for children going through difficult times and Badger and his family.

Thanks to everyone, including the “Elders” for their hard work today!

Lastly, I think I missed one of you on the list. So sorry. My memory can only remember 19 out of 20 without a recording. Feel free to identify yourself.

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27

Motivation Monday @ Quagmire: by Shakespeare

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I had the honor of leading 7 men (1 FNG!) this morning at Quagmire.  The drive in was a bit of a shock as rain drizzled down the entire way.  According to the weather report, rain was supposed to start a bit later in the morning.  I wasn’t much worried about the rain for the workout, but more that some of my writing on paper would smear off and make it a bit harder for us to read the writing on my cornhole bags (more on that later).  But, the Big Man Upstairs was nice enough to get rid of the drizzle and save the smearing for another day.  Note to self: always use ziplock bags… no matter the weather report.

Warmup:

Begin at COT with disclaimer for our FNG and started with some light stretching.  After a day of rest on Sunday (I’m sure many were in the same boat) some light stretching definitely helped to loosen the body up for the work we were about to do.

  • Mosey around Home Depot to Target Parking Lot.
  • Circle up and completed following routine…
  • SSH x20
  • Imperial Walker x10
  • Hillbilly Walker x10
  • Moroccan Night Club x20
  • Mountain Climbers x15
  • Parker Peters x10
  • Merkins x10
  • Honeymooner/Downward Dog x2
  • Warm-up Over… mosey over to Foutain

The Thang:

1st)  Find a bench. Completed the following routine twice….

  • Step Ups x10 each leg OYO
  • 1 Legged Lunges x10 each leg OYO
  • Tricep Dips x10 double count (in cadence)
  • Derkins x10 double count (in cadence)

2nd)  Partner up.  Four Corners with partner.  Exercises written on notecards, duct-taped to cornhole bags (needed something that wouldn’t fly away in the wind… total MacGyver move on my part).  All groups start in center with 5 burpees, run to a corner of the businesses around us.  After completing a corner, return to center for another 5 burpees.  Wash, rinse, repeat until all 4 corners were completed with 25 burpees.  Corner exercises as followed:

  • 50 Seal Jacks (double count)
  • 30 Wide Arm Merkins
  • 50 Flutter Kicks (double count)
  • 50 American Hammers (double count)

3rd) Mosey back over near COT to drop of cornhole bags and find some wall.  Completed the following exercises with same partners.

  1. Partner A) People’s Chair until Partner B) completes 25 squats… switch positions… x 2 (two People’s Chair per partner/50 squats each)
  2. Partner A)BTTW until Partner B)completes 20 Carolina Dry Docks… switch positions… x 2 (two BTTW per partner/40 CDD each)
  3. Bonus Set w/ extra time!  Partner A) People’s Chair until Partner B) completes 20 Monkey Humpers… switch positions… x 2 (two People’s Chair per partner/40 Humpers)

Mosey back to COT

Name-O-Rama followed by the naming of our FNG… Welcome Kenny G!

Announcements:

  • Read your newsletter. Carolina Beer Temple Tuesday!
  • Strawberry Festival, Operation Sweettooth 8K, Whetstone, the usual.

Praise/Prayers:

  • Students/teachers returning to school following Spring Break.
  • Lutefisk’s mother, praise for making into town for Easter, prayers for continued healing as she continues her fight.
  • MOAB for upcoming job interviews this week.
  • NASA… him and the M’s anniversary. (Congrats!)

Takeaways:

  • Thanks DaVinci for the opportunity to Q!  Enjoyed coming up with this routine… hope that the BackBlast isn’t too long (it probably is… my bad guys).  I wanted to push myself with a tough workout to get the week started off on a great note.  I knew going into this one I was going to have to reach deep; the adrenaline from the Q sure helped!  All in all, everyone tallied a couple miles of running in addition to some high numbers of leg, shoulder, and core exercises.
  • Getting close to my 1-year F3 anniversary, I finally got the chance to name my first FNG… looking forward to getting more opportunities to do that!
  • P.S.- Cornhole bags really do work to write down exercises.  DaVinci gave me kudos for the last minute idea.  The next prototype might need a little work in the event that it rains!

-Shakespeare

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Fun with Big Balls and Little Balls at Guidance

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One of the things you have to appreciate about serving, I don’t mean sending a letter to a service member oversees or collecting cereal boxes kind of serving… rather I’m talking about roll your sleeves up and get into the trenches kind of serving with the people that you are serving… is the reality that you can’t anticipate what the twists and turns and speed bumps and hurdles that will experienced along the way.  Not to mention what God will show you along the way.

This post at Guidance started out surprisingly divided as the great divider was working overtime with these young men with a little in-fighting and much negativity of those moping around not wanting to participate.  It was apparent that even one of the boy’s that is new since our last visit was spewing negativity and didn’t want to participate.  This day required an overdrive of positivity and encouragement with a dose of peer accountability and expectation set by the Pax.  By the end of our time with the boys the mood changed materially and the boys had fun and were much more engaged and participatory.

What is the lesson?  First, I’ve noticed that currently amongst the boys there is lacking leadership within that has positivity rather there is more negativity that is infecting the home.  In reflection, this is a reality in my daily life that in my home, work, F3 or any group I participate in I can be that person that takes the group to new heights with my positivity or I can be the cancer that infects the group and at worst infects others or at best stagnates the group at mediocrity.  I challenge the Pax to be a light in the circles you run in but also take your light into the world, into these darker places in our community to be a light, a beacon of hope and encouragement.  Serving the least of us is not easy, comfortable or always safe but we are called to step out of our comfort zones and serve.

The Thang:

Mosey to the church at the top of the hill (slow but steady).  We had some fast pacers and some slow anchors to get to the top of the hill.

COP:

It is not abnormal to have varied participation amongst the boys but today they were going to hold each other accountable to participate because we weren’t going to stop until they could string together three exercises in a row with full participation and effort.

SSH – 10x – Not all participated so exercise didn’t count

Squats – 10x – Again not all participated …

Imperial Walkers – 10x Now we’re talking!  All boys are in!

Mountains Climbers – 10x Best yet!

Windmills – 10x Mission accomplished

In the spirit of Easter we dispatched the boys to search the property (aka Easter Egg hunt style) to find the supplies for the next event.  Searching for 4 bases and two balls the boys scoured the grounds, secured provisions and returned to the field.

Ended the work out playing kick ball with a twist.  Playing one round with a large 20″ exercise ball and the other round with a dodge ball.  Each time the kicking team got on base the fielding team had to do a burpee and each time the fielding team got an out then the kicking team had to do a burpee.

COT and mosey home!

Editorial Comment:  The beginning of the workout shows me that these boys need the men of F3, they need more men to invest in their lives, to give them direction, accountability and hope. Consider how you can invest your time in their future!  They don’t need more prayers… they need  men to be in community with them on a consistent ongoing basis.

Chicken Hawk

 

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The SWAMP – RUCK WOD

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Well I’ve royally sucked @$$ at posting BB lately, so figured I better get this one up before I forget.  There are some workouts were  you just leave feeling motivated and this was one of them.  I saw everyone come together, great 2nd F, and a killer work out.  It’s days like this when you have a hard time remembering what life before F3 was like.  Anyways onto the workout….

Warm Up 

Rucks Overhead – 10 O/H presses

Rucks Overhead – Mosey 100 yards

10 O/H presses

Rucks Overhead – Walking Lunge 100 yards

10 O/H presses

Rucks carried by waste strap  – Mosey 100 Yards

10 O/H presses

Rucks Overhead – Mosey 150 Yards

RUCK HEAVY WOD 

We get to my truck to see the bed of fun, 6 sandbags, 2 cement pipes and a bunch of carabiners.

We quickly and efficiently build a snake out of the sandbags (each sandbag is connected by a 8″ clip, making a giant snake) and grab the cement pipes and make our way out.

RUCK UP and grab weight

We embrace the suck and ruck to the HD parking lot.  Here one group carries all rucks and runs the parking lot while the other performs some exercises:

10 Merkins

10 Squats

Cement pipe on chest – Team big boy sit ups with O/H press (I think Truckers hand slipped a time a or two and about crushed WWL)

Switch

RUCK UP and grab weight 

Carry for a good bit and embrace the suck once again.  We make our way to a grassy area.

Partner drags – 40yards and switch then repeat

RUCK UP and grab weight 

Make our way to the fountain (FOUNTAIN OF DOOM)

We do laps around the fountain, always staying as a group and completing it together

Gorilla Walks

Walking Lunges

Side Planks (Hands on Fountain)

Bear Crawls

RUCK UP and grab weight

Make our way back for COT and wait for BC to return.  Oh yah and while we wait, RUCKS O/H.

Met up with Bones and the BC for a great COT and ending prayer.

Great workout, Great MC, and Just amazing teamwork.  Everyone gave it all they had the entire time and really pushed through.

Thanks for coming out and supporting me and RUCKING!!!

 

 

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Never Board at the Abyss

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Great morning!! Or was it? As I was setting up the BoP out back, I saw a couple of cars parked. Lights off, side by side. I was wondering if I was about to become a crime statistic. Then as I drove back towards the front of the school, I noticed an unusually large number of cars rolling in. Someone more self-effacing might have thought it was for them. I was hopeful. Turns out there was a school field trip gathering. Oh well.

Disclaimer was disclaimed. Moseyed around to the side of the school for the COP:

  • SSH x 15
  • WM x 15
  • IW x 15
  • MNC x 20

Didn’t want to take too much time away from the main event. No talking (believe it). Due to the full lot out back, moved the BoP to the front of the school for the main event .

The MINI Board Of Pain

The real Board of Pain has become somewhat of a legend in The Fort region. I figured we need to keep our eye on the prize and came up with the mini version to break out every now and then to keep us prepared for the real deal. Three groups of 5 exercises, 25 reps each OYO (unless otherwise noted), nonstop, with runs after every 5th exercise:

  1. Burpees
  2. Calf raises (50)
  3. Ski Abs
  4. Merkins
  5. Long, slow squats >>> Run a lap
  6. LBCs (50)
  7. CDDs
  8. American hammers
  9. Mac Tar Jai
  10. Jump squats >>> RUN FORREST, RUN!!
  11. Mountain climbers
  12. Shoulder raises (50)
  13. Mary Catherines
  14. Hello Dolly!
  15. Wide arm merkins >>> Run like the wind(ed)…
    >>> RINSE AND REPEAT
    (missing from the original BoP were squat jacks, nipplers – whatever the hell those are, and burpees)

Again, NO talking from the Q. I did provide some Pandora streaming music, and it was noted that my playlist stunk. Playlist? I don’t have time for that. That’s why I use Pandora. The PAX really got after it! Alot of great support and mumblechatter. Everyone completed 2 full circuits, a few started on their third. GREAT JOB BY ALL!!

We took it right up to ~ 5:57. Enough time for a slow Indian run back to the COT.

COT:
* Read your newsletter. Get out there, get involved, make a positive impact somehow. Get better every day.
* Brewruck 002 Sat 3/31
* CAH Guidance 3/31
* Whetstone is starting back up. Get better!
* Prayers for families, children, parents, and health
* Prayers for MOAB’s Dad who recently survived a heart attack, and that he is given the strength, discipline, and courage to follow through with the changes needed in his life to get better.
* Prayers for Zoe Deen, the man who hit her on Tuesday AM, and their respective families/loved ones.
* Many more said – sorry I cannot remember them all

NMM:
I kept quiet today at this workout. Did not say much at all. No moleskin, deep thoughts, or talking about the word of the month. I kept thinking about what happened on Tuesday morning, around 6am. Right about the time many of us were in COT. It’s regarding the Olympic high school girl Zoe Deen who was killed on Tuesday AM as she was crossing Youngblood Rd not too far from the location of The Abyss……as those who posted that morning were in prayers and praising, she left this earth.

Life is very precious, and can be very fleeting. You never know when your time will come. I’m sure this young woman and her family thought that day would be like any other. Going about their normal morning routines. Setting off to begin another day. I’m sure the driver of the SUV thought the same thing…..just like any another day. They never suspected that morning their worlds would change forever. In an instant she was gone. In an instant his life was forever scarred. In an instant those kids who saw it happen were forever changed. In an instant the lives of the families all those involved were forever changed as well. That’s all it takes. An instant. And it’s not just one life affected……the wave of change spreads outward and touches many others. We are blessed with this precious thing we call life. What you do with it is up to you, but if you leave doubts in anyone’s minds – yours or others – about how precious it can be, then you failed regardless of how much else you may achieve, gain, or accomplish. Take nothing for granted. Value every moment. Leave no doubts in anyone’s minds about love and life.

Thanks for the opportunity to lead,
– NASA

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8

Ruck W/O: Playing with Large Sacks at Golden Corral

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After focusing on running and boot camps for so long for the P200, my ruck was getting dusty. I knew I had a ruck Q coming up. When Rad reached out to me to see if I still wanted it, I was not sure. We have some heavy duty seasoned ruckers in The Fort and I did not want to Q below their level. Plus, I wanted to keep the weinke simple enough for those who put alot into their running training for the sake of the ruck. Hopefully I found a middle ground.

8 Ruckers were ready. The boot campers tore off with Sir Topham Hat at the Q….wasn’t going to be any easier for them. We rucked up a little heavy with 4 qty 60lb sandbags, one per every 2 PAX. Rucked over to the Grace Presbyterian church parking lot for a quick COP:

Rucks off, 20 ea, in cadence
* SSH
* WM
* IW
* MNC
* PJ

Then we started

The “play area” was between two parking lot lights, approx 25-30 yards or so apart. Starting at one end we would each complete a series of ruck exercises, then with a partner take turns getting a 60lb sandbag from the start to the other end of the area. Once we get to the other end, complete the series of ruck exercises again. Then partner work again getting the sandbags back to the start. Out and back with the sandbags is one round. We did 3 rounds. No stopping, just keep getting after it until time is up.

Ruck Exercises, 10 ea:
* Squat
* Curl
* Swing
* Upright row
* OH Press

Sandbag Rounds:
1. Forward/upward press toss
2. Reverse scoop overhead toss / deadlift overhead toss: back is facing direction of bag travel. Bend down, grab sandbag, swing/deadlift up and toss overhead.
3. Sideways toss or shovel toss – right to left at first, then left to right on the return trip

Gleek joined us halfway through round 2. He wanted to try rucking, so Rad let him use his ruck while he went off with the bootcampers who were exercising in the same lot. Great job Gleek! Welcome to rucking!

The PAX did GREAT! ALOT of mumblechatter…..epic stuff with this ruck group! What is said during the ruck WO stays with the ruck WO. Made the workout fly by. Great stuff. We almost went for a for a fourth round, but opted to do 20ea of the ruck exercises then rucked back to the COT.

COT: In short, read your newsletter. Get out there, get involved. Alot of prayers said, and I am sure there were many more not said.

Pray for Zoe Deen, her family, and the driver of the car that hit her right around the time of COT.

I did not talk much during my Q. That is happening more and more. Less talking, more working. I briefly spoke while we were in listening position (rucks overhead) about how we all have some aspect in our lives that we need to get better. That we are out here trying to get better, to help others get better. We should be trying to get better in some way every day. I know I have alot of room for improvement in alot of ways. Today was one step towards that.

Thanks for the opportunity to lead.
-NASA

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2

Headlamps needed out of darkness comes light

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Pulled up was amazed how many cars where already there and the pax kept rolling in. I guess my advertising worked. We had 2 kotters It was great to see MR. T and Baywatch back out

The Thing

I said the Disclaimer and we Mosey to warm
Followed by high knees to regular then to butt kickers, then regular. Last but not least toy soldiers then regular we  then circle up

Windmill 10 IC
Imperial walker 15 IC
Cherry picker 10 IC

Run the paved path at the bottom of the hill. We have never ventured into the woods in the 2 years we have been here, so what better time than now to explore this great path with a good sized hill would make a great work out for SeaLegs hmmmmmmm in the near future.

Circle up talk about how life is too short to not venture out and explore. Take control of your life be happy. YHC realized there is not enough room to do global warming as planed so I Omaha to the hill.

Mosey to the hill clock work merkins. YHC did short demo:
5 Merkins in 12 o’clock, 5 – in 3 o’clock 5 – in 6 o’clock 5 – in 9 o’clock and 5 – in 12 o’clock one more time. Run to the top of the hill for some –

– Global warming (10 merkins, 10 CCD, 10 burpees)

Mosey to the gaurd rail where I pulled out my board of  pain from behind the guard rail

Partner up

Partner 1 performs exercise till partner returns
Partner 2 runs around long median to the side walk and back.

Monkey humpers
Moroccan night clubs
Plank w/shoulder taps
Irkins
Dips
Donkey kicks
Plank jacks
Squats on your toes
Nur up the hill
American hammers
Burpees
Seal jacks

Some made it to donkey kicks a few made it to plank jacks. I felt we ran enough for the work out so we Lt Dan up hill toward COT .10 of a mile then we NUR the rest of the way COT ot .10 of a mile. I am a big fan of NURING but learned that Cha Ching can run backwards really fast.

COT
Talked more about life being to short live it to the fullest tomorrow is never promised. The reason behind this was bout 2 1/2 years ago Emma my daughter was diagnosed with leukemia. We have now come to a end with her treatment and she has surgery tomorrow to remove her port out of her chest. With that being said we found out last friday that my stepmother has stage IV lung cancer. So never take a day for granted.

Announcements:

Ruck brew, Hog & Coyote coming soon, P200
A group that has supported my family the last 2 years Hometown Heros has a Union county sheriff’s deputy running 40 miles to raise money for the kids battling cancer and other diseases this Saturday trying get some pax to join me with 5k 10k 15 mile 10 mile ect options to support him and his cause.

Prayers and praises:

Prayers for Luka, Vuvuzella son. Emma for finishing treatment up and for having port removed. For my stepmother journey with cancer. Praise for our 2 kotters that came back out.

Great work by the pax they did an awesome job and really pushed them selves. TCLAPS MEN.

https://youtu.be/ZhOkLxtOWYY

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Shovel Flag Hand Off at the Poopdeck

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7 Pax came out for Bootcamp and the handing over of the shovel F
flag.
Mosied around the parking lot.
COP
SSH
Moroccan Night Clubs
Squats
Windmills
Mountain Climbers
Merkins

Duck duck goose – pax got on 6 and held 6 inches while 1 pax weaved around, each pax fluttering for 20 count when passed.  Resulting in nonstop fluttering… need to rethink that one.  Pax then repeated with planking/merkins X10 with jumping over.

The Thang

Stations:
Seal Jacks x 15
Plank Jacks x 15
Squats x 25
Burpees x 10
OHP x 15 w/CB
One Armed Rows x 15
Imperial walkers x 15
Mountain Climbers x 15
Merkins x 20
Freddie Mercuries x 15
Big boy situps x 10
Pax went clockwise around stations with a lap around the parking lot to the light post between each station.
COT
Announcements /prayers
Thanks to Wild Thing for his leadership and good luck to Peg!
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Rainy Monday at the Quagmire

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10 Brave soles ventured to the rainy gloom of Quagmire for an opportunity to better themselves.  After getting the late night SOS from Davinci for a “last minute Q”….I put my thinking cap on for how to make it a memorable Monday (meaning you felt it for a couple of days).

After normal disclaimer…and a reminder that “modification” should only be used if needed, we began our mosey.

Warm up:

  • About a mile run (To Gander Mountain)….despite the “I thought this wasn’t a running AO” comments
  • Windmills
  • Hillbilly Walkers
  • Imperial Walkers
  • Weed pickers
  • Slow Low Squats
  • Mountain Climbers
  • Downward Dog
  • Honeymooner
  • Side plank
  • Moroccan Night Club
  • Seal Jacks

The Fun Stuff

Moseyed to the Verizon parking lot

Lined up and performed exercises from one end to the other

  • 5 sets:  Bear Crawl…5 Merkins…Crawl Bear…5 Merkins
  • Set of 50 Merkins
  • 100 Dips
  • 5 Sets:  Lunge Walk…..Backward Run….10 Squats

Mosey back to Best Buy

  • 30 Burpees….10 every minute

COT

Thanks for the opportunity to lead and great work by all the PAX there.

 

~ Bones

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