Tag: Nasa

Here comes the train – The Poopdeck 10/19/2017

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10 Pax woke up and braved the “frozen tundra” (insert NFL voice) of the Poopdeck today. A disclaimer was given and we were off.

Took a longer mosey in front and around the back of the Bowl N’ Bounce shopping center then across the street to the ‘more well lit’ or ‘better lit’ (I dunno ask Jeti) parking lot for COP:

  • SSH x25
  • Imperial Walkers x10
  • WindMills x10
  • MC x20
  • Merkins x10
  • LBCs x20
  • Peter Parkers x10

Now the Pax were warm and ready to partake in  The Thang:

I had cones setup about 75 yards apart. The pax partnered up and would perform two exercises in reps of 10/14/18 with a travel to opposite cone and back in between. The exercises and travel were:

  • Round 1:
    • Merkins & Squat Knee Tucks
    • Railroad Tracks w Partner (partner planks while you jump over partner then plank and so on until you reach cone)
  • Round 2:
    • CDDs & BombJacks
    • Barrel Roll (similar to Railroad tracks however when jumping you place your hands on your partners back and use them as leverage for the jump. This forces the planking partner to engage their core and shoulders)
  • Round 3 (only had time to do 14 and 18 reps):
    • Monkey Humpers & Crunchy Frogs
    • Cover and Move (Ask CSPAN, learned it from him)

With that completed we lined up for an Indian Run back to COT. We got there with 2 minutes to spare so we completed the time with The Protractor.

Thanks to all the Pax for the push. Great group of men today woke up and got after it.

We had a very special COT today. Many Pax discussed the difficulties in their lives and requested prayers. I ask the we continue to be the men we have been called to be and seek the wisdom to provide guidance to those in need. We all have a cross to bear but we don’t have to carry it alone.  

Until next time, back to the hunt…

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Stairs, Stairs and more Stairs – The Swamp 10/13/17

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A cool and drizzling day didnt keep the Pax away.  19 was the number with 5 ruckers and 13 bootcampers. Rad took the ruckers and I had the bootcamp.

We started with a short mosey to the parking lot behind Just Fresh where we circled up to stretch and loosen up. COP involved:

  • SSH x25
  • IW x10
  • Windmills x10
  • Weed Pullers x10
  • Merkins x10
  • Honeymooners/Downward Dogs

Pax were ready so we started The Thang:

I had the Pax split into groups of 3 with one group having 4.  Each Pax would be performing a different excercise using the Pax running the stairs as the timer. Each Pax would rotate the excercises until each Pax had run the stairs twice.  The cycles were:

  • Cycle 1
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Broad Jump across parking lot (didn’t anticipate the rain which made this a little tricky)
    • Pax 3 – Flutter Kicks
  • a couple 10 counts
  • Cycle 2
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Bear Crawl across parking lot (Tip: Parking lines are slick when wet)
    • Pax 3 – Peoples Chair
  • a couple 10 counts
  • Cycle 3
    • Pax 1 – Up and Down Stairs x5
    • Pax 2 – Recovery run across parking lot
    • Pax 3 – Burpees (CROWD PLEASER)

With that completed we were out of time so we lined up for an Indian Run back to COT where the Ruckers were waiting.

Thanks to Cable Guy for the opportunity to lead.

Until next time, back to the hunt…

 

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Q school 101 & 201

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16 Pax for Q School

YHC arrived early and Dark Helmet Q101) rolled in let’s just say a little later than that

The first rule of Q school is arrive early!!!

Dark Helmet took the 101 beginner class and YHC took the advanced class (or at least we think we are advanced) split off and began to teach some good stuff

201 started out with 10 perfect Burpees and we mosied to the back of the school to the COP

Everyone lead 10 SSH each making sure we could all count

We then did merkins 2 ea all the way around the circle

We continued our warm up and talked through some things we all felt were important

Another rule to follow is don’t do stupid things….In other words don’t do partner carries on a wet hill in the dark, don’t cross a major highway with 30 PAX in the dark….Be smart about what you’re doing and try not to get anyone hurt, we are out here to get in better shape after all!

Although they say not to make the workout too hard I don’t believe that. Everyone will work at their own pace and make sure they know that’s ok! Modify as needed is not just something we say it’s also true

The 201 school did some bear crawls, then partner hand slap merkins.

Ran around the circle and did hand clap sit ups

Ran around the circle and did hand slap burpees

Ran around the circle and did hand slap squats

Finished with 15 Burpees then mosied to COP where Dark Helmet had us do an additional 10 Burpees

Not too hard of a workout but we did stay warm and learned at least a couple of things!

Not sure what Dark Helmet talked about during his schooling but I am certain the PAX learned at least one thing from him today……

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Q School at Abyss – 10-11-17

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Welcome to Q school from Senator Tressel and Ginsu! 19 PAX posted to sharpen their leadership skills.

Senator Tressel started off with guidelines on safety:

  • Always start with a disclaimer as a reminder, especially to new guys, that this is a voluntary workout led by non-professional fitness leaders. F3, nor the Q for the day assume any reliability if you get sick or hurt.   Be aware of your physical limitations and modify the workout if you need to.
  • Workouts are rain or shine, but should be cancelled if the conditions are unsafe. Usually this will be due to lightning or ice, but can be for other reasons.  The Q should use good judgement and make the call to cancel if he feels the conditions are not safe.  It’s OK to cancel a workout.  There will be another one tomorrow, the next day, and the day after that.  BE SMART.    Spring’s Maltz Challenge at NAFO was sighted as an example of what not to do.  The Q should also determine what exercises are safe to do (i.e. – no partner carries up a wet hill)
  • Always start with a warm up. ‘Surprising’ the Pax with 30 burpees to get things start might be fun, but is ill-advised.    Today, we did the Tressel  standard warm up which includes lunge walks, knee and ankle pulls, toy soldiers, arm circles and pulls.  Jogging and stretching are always good to start off a workout.

After the warm up, we moseyed to the back of the school for COP. ST led off with 25 side straddle hops and 10 merkins and then invited some of the newer Pax to lead exercises and practice counting. Things we stressed today:

  • The proper way, official, F3 way to start exercises in cadence is:  THE NEXT EXERCISE IS……, STARTING POSITION…MOVE….IN CADENCE… . EXERCISE!  (this is commonly done incorrectly)
  • COUNT MORE SLOWLY. ST is of the opinion that guys, in general, count too fast.  Slower counting is more effective for conditioning and leads to better form.  Your count should match your body movement when counting.
  • PROJECT YOUR VOICE so everyone can hear.
  • If your AO has pull up bars use them as much as possible.  The Abyss does have pull up bars so we split into three groups and did pull ups, step ups, and one lap around the track (3 reps were planned, but we only had time for one).

After each group got through a round of pull ups, we all assumed the plank position in a a tight circle for today’s message. Working the monthly theme or other message into the workout is not required, but can be an effective addition to the workout.    This is something unique to the Fort region.

Senator Tressel normally does not do a message, but felt compelled after reading an article about the reasons that people commit acts like the recent mass shooting in Las Vegas.  The writer opined that loneliness, frustration, unhappiness, and lack of purpose can lead people to commit heinous crimes.  The mission of F3 addresses these issues.  ST shared that the greatest thing that F3 has done for him is make him a much happier,  ‘at peace’ man.

ST handed off to Ginsu for the 2nd half.

Mosey to the front parking lot.

For the second half of the workout, we focused on the following:

  • Simplicity – Keep the workouts simple! Creativity is encouraged, but not at the expense of a solid, well organized workout. Keeping your workout simple makes organization easy and is less confusing for the PAX. Repetition (e.g. DORA, Jacob’s Ladder, etc.) is a good way to keep workouts simple.
  • Simple does not mean EASY! Burpees, pull-ups, merkins, bear crawls, etc. are all SIMPLE exercise options. But they are not EASY. Challenge the PAX with good workouts, keep it simple, but not EASY.
  • If you can’t do it, don’t Q it! – Challenge your PAX, but don’t turn a 45 minute workout into a CSAUP event. Use good judgment and don’t ask your PAX to do something that you can’t do yourself.
  • Pick up the SIX! – F3 is not like other workout groups. Here, it is you vs you and we pick each other up. We also EH new PAX weekly that are often as out of shape as the rest of us were when we began. Pick them up, encourage them. Appoint one of the PAX to hang back with them, if necessary.
  • Write your BackBlasts! This is part of the responsibility of being a Q. The simpler your workout, the easier the BBs are to write. It takes 5-10 minutes to do this. Just get it done.

With all this talk, you would think we didn’t actually do any work…we did. We kept it simple.

  • 4 cones in the shape of a square 50 yds apart. Do the following exercises at each cone, run to the next:
    • 5 burpees
    • 10 merkins
    • 10 big boy sit ups
    • Vinnie’s choice – 10 Freddie Mercury’s (4 count)

COT 

  • Announcements
    • Fast 5 – November 4th
    • CAH – Saturday, October 14th
    • BBQ Competition in Waxhaw
    • October 21st – run in Tega Cay to benefit Community Cafe
  • Prayer Requests
    • Marriages
    • Vegas
    • ST’s sister
    • CakeBoss’s sister

Thanks for the invitation Lake Dub!

 

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Children’s Attention Home / Guidance New F3 Exercise Station – Thank You

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All Area PAX:

On Saturday Sept 30 a small group of F3 PAX set out that morning, a short time after the Convergence celebrating The Fort’s 5th Anniversary, to permanently change the landscape at the Children’s Attention Home / Guidance. The fruition of all the burpees and subsequent pledges from the 2017 CAH Burpee Challenge spearheaded by Chicken Wing would culminate in the installation of some permanent outdoor exercise equipment that day. This small group of men would be representing many from F3 Nation’s local regions – The Fort, Rock Hill, York, and Indian Land, among others – who participated in the challenge. Those who participated believed that there was a meaning, a purpose, a goal that is greater than themselves. The exercise equipment will be a permanent physical example to those at CAH Guidance, and others as well, of what F3 is all about. Not only of the importance of the 1st F, but power behind the 2nd and 3rd F’s as well – when you invigorate the leader within, and you have Faith, the possibilities are limitless.

After several hours of hard work, with help from the young leader residents at CAH Guidance, as well as a lot of GREAT 2nd F, the work was finally complete! It was not easy work at all, but by now we all know to choose to do the harder thing and get after it, which the team did with no complaints. We all pushed, pulled, and motivated each other to completion, a true Shield Lock effort. By no means was it a ‘professional’ installation, but the heart put into the work cannot be denied. It was obviously a labor of Love.

The equipment is quite rugged, well designed, well built, and installed in a manner to where it will last quite some time. T-Claps to Chicken Wing on the design, Iron Horse for his incredibly well done job fabricating the bars, and to all of those who participated in the installation efforts led by Chicken Wing and Iron Horse. It was a GREAT team effort.

Before we even left, it was making an impact:
* Richard, who is the Supervisor of Grounds / Equipment Maintenance there at CAH, was nearly in tears and overwhelming in thanks at the effort put forth and how the equipment will help the kids there
* Many of the staff where quite speechless and thankful when they came out to see the finished work
* The youth were already hanging all over the equipment (who needs the concrete to set??), laughing and having a good time

And the impact will be a lasting one. Attached is a letter sent by the Volunteer Programs Coordinator at CAH, Sharada Abraham:

“”Good Morning Gentlemen,

I hope you all are well! I wanted to thank you all for the phenomenal job that was done on last weekend with the installation of the Pull Up & Dip Station. It looks great (pics are attached) and everyone is asking about it from the children, staff, and even our volunteers. I had the pleasure of giving a tour yesterday to one of our community partners and they were in awe.
Thank you all so much for your continued support of the Home. The pull up and dip station is a great addition to our Campus and I do believe our teens will spend more time getting FIT!
Thanks for all you do and I hope you all have a great weekend!

Sharada Abraham
Volunteer Programs Coordinator

 

On behalf of F3 Nation and CAH, I am incredibly thankful for the efforts put forth by the area PAX to get this done. From the inception of the Burpeee Challenge fundraiser by Chicken Wing, to the PAX participating in the challenge (I still do not like burpees, but I’m better at them now), to the PAX designing, fabricating the equipment, procuring the materials, facilitating the approvals, leading the installation efforts, and finally participating in the installation. It was quite a project, and a good example of what happens when you step outside your comfort zone to lead and make things happen.

Keep up the great efforts F3 Nation! Remember that within each one of you there is a true leader waiting to be unleashed if it has not been already. Believe in yourself,  be the change you want to see in the world, and get out there and make a positive difference in the world. Be the vessel through which He works.

You are all HIMs, and I am honored and privileged to be part of this wonderful thing we all call F3.

Thank you and God Bless
– NASA

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Week 1 of Q School at the Abyss

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This Wednesday started a month long opportunity for the PAX of Lake Wylie the hear more about the important responsibilities of a Q from veteran leaders around the Fort Region.  We’ll have Wednesdays in the month of October dedicated to teaching these valuable lessons.

This Wednesday started with the 1st Nantan of the Fort region, Double D!  It was a real pleasure having him share the history and some knowledge about F3 and important aspects of the Q.

Here’s what we did.

Mosey around the parking lot with some High knees, butt kickers, side shuffles and toy soldiers until we circled up.

I started the warmup  with the reason we count in cadence.  Cadence helps validate your authority to lead.  If you do an exercise that would normally be done in cadence WITHOUT counting  you are giving that authority to lead the group.  We broke down the three parts of counting in cadence.

ANNOUNCE the next exercise

MOVE the men into position

START the movement in cadence

After this instruction we went around the circle and had the men pick and exercise and count it out for the PAX

I handed it over to Double D and he shared more great tidbits about counting in cadence.  He asked the men who has not yet been a Q or only one time.  We had just a few guys that have not done so.  Double D had them come out and lead for an exercise.

Next we moseyed to the hill.

We discussed preparing for your Q.  Idea #1: Keep it simple.  If it takes you too long to explain, you can lose the men. If it’s too complicated to remember, the PAX will do their own thing.

With that in mind, we did 11s

Top of Hill 10 Merkins

Run down do 1 Big Boy Sit-up

Up the hill, reduce merkins by 1

Down the Hill add 1 to sit-ups

Easy to write, hard to do.  After this we moseyed to the circle by the front of the school.

Last words of wisdom for the group.  If you are not going to be with the PAX (you split the group up) make sure you pick exercises everyone knows.  I shared my experience leading just the weekend before at the Convergence.  Of the 20 exercieses I had that day, I picked a few exercises that the men didn’t know. Some of my favorites, the V-Up Twist and Squat Burpees (Thanks Witch Hunt).  Be careful not to make my same mistake.

We then bear crawled around the large circle…painful!

ran back to COT

Announcements

Praises and Prayers

Double D led us out in prayer.  Great to be with all the men and to have him there!

An Honor to Lead,

Royale

 

 

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The Swamp Thing

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Warmup:

Mosey to parking lot in front of Old Navy

 

COP

SSH x 48

Windmills

Moroccan Nightclubs

Low Slow Squats

Merkins

Mountain Climbers

LBCs

Freddys

 

Mosey to back of Valvoline to hill

Jacobs Ladder

7 Squats/1 Merkin

7 LBCs/1 Bombjacks

 

Mosey to Fountain/Roundabout

Dirty McDeuces

All exercises in cadence

Do all 4 exercises, run lap

 

20 Merkins

20 Lunges

20 LBCs

 

20 CDDs

20 Squats

20 Freddys

 

20 Ranger Merkins

20 Reverse Lunges

20 American Hammers

Mosey back of Home Depot

People’s Chair

Everyone take a seat. Pax on end runs

out, does 5 burpees, runs back

 

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5 Year Anniversary Convergence BB

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Saturday, September 30th 2017 was a special Convergence for the PAX of The Fort. On that day we celebrated 5 years of using these small workout groups to invigorate male leadership in Fort Mill. To honor the occasion, 88 PAX gathered at one of our favorite AOs (Nations Ford HS) to celebrate the day and the leaders that made it all happen.

We also celebrated 6 Friendly New Guys that joined us that morning. Welcome Tubs, Band Camp, Jughead, Atari, Hat Trick, and Saul.

It wasn’t all sunshine and rainbows, however. Here’s how we got better:

Warmup (led by Ginsu)

  • Mosey to the football field
  • 30 Side Straddle Hops
  • 10, 4-count windmills
  • 30 Moroccan night clubs
  • 10, 4-count merkins
  • 10, 4-count Peter Parkers
  • 10, 4-count Parker Peters
  • 10, 4-count LBCs
  • 20 low slow squats

Split into groups (Run, Regular Bootcamp, Black Diamond, Ruck, Moderate Bootcamp)

Run (led by Birdcage)

  • 800 meter indian run
  • 1000 meter 10k pace with 1 minute rest x2
  • 200 meter 1 mile race pace 200 meter cool down x4
  • 400 meter sprint corners recover straights
  • 1600 meter cool down
  • 5 miles total

Bootcamp (led by Royale)

  • Mosey over to the concrete football field
  • 10 merkins
  • Lunge walk 10 yards then do 3 burpees
  • Next ten yards bear crawl then 3 more burpees
  • Rise and repeat until we hit the other goal line
  • 10 count – going over the Five Core Principals of an F3 workout
  • Next phase we broke into 4 groups
  • At each corner of the end zones there were 5 exercises written on a board.  We would complete in your group and then run to the next corner. Everyone would hit al 4 corners.
    • Corner 1
      • 20 Merkins
      • 30 Lunges
      • 30 Dying Cockroaches
      • 30 Ski Abs
      • 3 Kraken Burpees
    • Corner 2
      • 20 Ranger Merkins
      • 30 Squats
      • 40 Freddy Mercurys
      • 40 Shoulder Taps
      • 10 burpees
    • Corner 3
      • 20 Durkins
      • 20 Jump Squats
      • 50 American Hammers
      • 30 Monkey Humpers
      • 10 Mountain Climber Burpees
    • Corner 4
      • 20 Wide Arm Merkins
      • 20 Sumo Squats
      • 20 V-Up Twists
      • 20 Bombjacks
      • 10 Squat Burpees
We talked about the word of the month – Leadership.  I shared we all have an opportunity to lead through F3, just like we all have the responsibility to lead in our homes.  I know I struggle with the balance of work and family time.  As the leader of our households we need to support our Ms and be the examples to our children.
  • Mosey over to the round about
  • Each man would take a lap around 1st doing Lt Dans
  • Finally we would bear crawl.
  • Mosey to the football field for the last 30 seconds and some LBCs

Black Diamond (led by Backdraft)

  • Mosey from warm up top pull up bars
  • Pull ups/ Burpee challenge – 9 pull ups 1 burpee., 8-2 , 7-3 until finished.
  • Mosey to stadium run the bleachers
  • 10 derkins
  • 10 dips
  • Mosey to track run 1/4 mile as fast as you can. U vs. U
  • Mosey to end zone. Count off by 2s. split into groups first person flips tire 10 times than run end zone to end zone while next person flips tire everyone else continuously do 10 merkins, 10 squats, 10 big boy sit ups. Keep going until all of group is finished.
  • 10 min 100 burpees. Do 10 burpees every minute on the minute. U vs. U
  • Mosey to 50 yard line 5 minute of Mary
  • Sideline sprints x 2 first set after you run 10 tuck jumps. 2nd set 5 hand release merkins

Ruck (led by Trucker)

2 20lb, 3 40lb, and 3 60lb sandbags were snagged from back of car as 8 PAX tucked down to the elementary school and dropped the sandbags next to the telephone poles. The 8 PAX carried the telephone pole around the parking lot. Left telephone pole where we found it and rucked backwards up the hill to the pull up bars. What’s a WO by Trucker without pull ups? YHC challenged the 8 PAX to do 2 sets of 5 pull ups with ruck on.

Rucked into stadium and lined up in 2 columns for sandbag throws from one end of football field to other and back. Then rucked up and down the football stand stairs from one end back. Rinse and repeat with sandbag throws and stadium stairs. Threw sandbags again down to other side of endzone and then formed 2 lines abs flipped tires from one end to other. Sandbag threw back to other endzone and climbed stadium stairs one more time. Finished with a 20 count flutters. Great work by seasoned and rookie ruckers.

Moderate (led by Short Sale)

  • MOSEY to Elementary School
  • Grab some Wall. Wall Sits while Pax at each end jumps out of line for 5 squats
  • Repeat with 5 Bombjacks.
  • Count off by 5’s and mosey to back of the parking lot
    • Number 1’s go to station #1
    • 2’s start at Station3, etc.
  • Stations: 3 minutes/station. Q calls stop & go
    • 1: 10 Merkins, 20 Calf raises
    • 2: 20 LBCs, 20 Monkey Humpers
    • 3: 10 SSHs, 20 Moroccan Night Clubs
    • 4: 10 Scorpion Dry Docks, 20 Squats
    • 5: 20 Imperial Walkers, 10 Apollo Ohnos
    • 6: 10 Broad Jumps, 20 Flutters
    • 7: 10 Bombjacks, 20 squat jabs
    • 8: 10 handclap merkins w/partner, 10 partner Derkins- Beloved by veteran Pax and FNGs alike
    • 9: 10 Jump Squats, 10 CDD’s
    • 10: 10 Dips, 5 jack Webbs
  • Mosey to Stop sign at bottom of hill for some Mary- Hello Dollies, Flutters, Protractor

MESSAGE ON LEADERSHIP- F3 gives us a great platform to grow our leadership skills and build confidence as a leader. The Pax will let you know if/when something has gone wrong but will also be there to lift you up. Also, the best leaders don’t focus on their ROLE, they focus on the GOAL. So, be the leader you were called to be.

Great group of men came to work. Veterans guided the FNGs and encouraged them at every step of the way. YHC kept reminding the group that it is UvsU out here. Some quality mumble chatter about what moderate means. Smiles all around when moved on from the stations.

Wrap Up

What we have at The Fort is special. It is a strong group of PAX led by men who live with intentionality. I am sure that each of us would agree that it has impacted our lives in ways that we will never be able to describe. At some point for each of us, we were gifted F3. We were headlocked by someone who recognized the impact that F3 had on them and how it could help us. With that in mind, let’s pay this gift forward. Be the leader you were called to be and use your influence to headlock the sad clowns around you, FNGs and Kotters, that are where you once were. Be a leader.

Ginsu

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Children’s Attention Home Workday

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PAX of Rock Hill, York, Gastonia, The Fort Regions and beyond,

The overwhelming success of the CAH Burpee Challenge that we worked our tails off in June is coming to fruition on 9/30 at 10:30AM at CAH. We will be getting rental gear for post hole diggers, concrete mixers, supplies are being worked on for lumber and hardware (hoping to get confirmation this week from Home Depot) and our very own Iron Horse is making the bars himself!! We have collected in cash, check, and through the website $2,508.24!!! That speaks to the HIMs that you all are.

We are going to install 6 pull up bars with step assists, 2 parallel bars, and 6 dip stations.

Iron Horse’s handy work. All bars are being sent off for powder coating as well!!

Date: 9/30/17 at 10:30AM

Who: All PAX, please sound off in comments if you are able to come. If we get 12 guys, I see this as a few hour project at most.

Location: CAH in Rock Hill

Duration: Until we are done

What to bring: Gloves, water, work boots, and dress is old work clothes.

If you have: Post hole diggers, cordless drill, large drill bits, bring them, I have some, but more is better. Let me know if comments what you plan to bring.

What is provided: Plans, materials, lunch (pizza will be delivered)

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Crawlin’ at the Deep

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It was a beautiful Saturday morning at the Deep, cool with no humidity in sight (finally).  Since this was my first opportunity to Q I showed up early to scope the lay of the land and prep for the beatdown that was to follow, I wanted to make an impression after all.  The minutes leading up to the workout were suspenseful for me with most of the 9 PAX that posted rolling in at about 6:28.

@ 6:30 sharp we were all ready to begin.  No FNG’s in sight so I gave a quick disclaimer and we immediately circled up in the parking lot for some warm up exercises:

15 Windmills IC
15 Cherry Pickers IC
15 Moroccan Nightclubs IC
15 SSH IC
15 PJ’s IC
15 Alternating Shoulder Taps (Plank position) IC
15 Low Slow Squats IC

We then moseyed the long way around the parking lot with a few toy soldiers along the way until stopping at the top of a grassy hill for the first routine.  This consisted of running down to the bottom of the hill and backwards back up to the top where 5 CDD’s  awaited us before repeating 5x and adding 5 CDD’s each time.

Back to mosey across the street to the elementary school playground where the next routine awaited which consisted of 5 dips & 2 pull-ups and a lap around the perimeter of the playground.  Repeat 5x adding 5 dips & 2 pull-ups each time.  Grand total about a half mile of running, 30 pull-ups, and 75 dips.

Short mosey from the playground to the track & field where we spent the rest of our time.

First up was a little baseball, F3 style, as we attempted to hit for “The Cycle”.  I found this little gem on the Exicon, which I must admit, seemed a lot easier on paper.  After a little grumbling and a lot of crawling we all finished the exercise.  The Cycle consisted of bear crawling to 1st base (about 75ft to each base in our version), performing 3 burpees, and crawl-bear back to home (backwards bear crawl).  Then another bear crawl from home to 2nd base (rounding 1st), 6 burpees, and crawl bear back to home.  From home to 3rd base with another bear crawl, 9 burpees, and crawl bear back to home.  Finally, the last bear crawl all the way around the bases where 12 more burpees awaited…

…We called and audible and nixed the crawl bear back around the bases to the relief of all.

The last routine was another goodie I found on the Exicon named after Del Brown.  This consisted of performing 10 merkins, 25 yd. crab crawl, 10 diamond merkins, 25 yd. crab crawl back, and 10 more merkins.

Mosey back to the parking lot with a couple of minutes to spare.  I called on some PAX for ab exercises and we filled the last couple of minutes with Boxcutters and Hello Dolly’s before recovering to CoT.

Thanks Royale for the opportunity to lead, it was an honor and I’m already thinking about the next one.  All the PAX worked hard today and a few of us met up for Coffeteria after at the local Dunkin’ Donuts for a little 2nd F.

-Flux

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