Tag: Olaf

Black Diamond #3 at the Ranch – Get Some

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Expected rain all morning, but instead we got a comfortable 40 degrees with wetness all around us.  Perfect for what we were about to get into.

Reminded the Pax that this was a Black Diamond workout and immediately had a reaction that made it clear that some were unaware lol.  Since I dislike warm-ups, I got right to our “warm-up”.

1 – I’ve done this before  w/ my speaker & the Seconds app on my phone (get it if you don’t have it – it’s an awesome timer / tabata app w/ the ability to add music).

  • First 5 minutes of warm-up:  each minute on the minute, we’re all going to do 35 really fast side straddle hops and 8 burpees.  Every minute.  End result is 175 ssh’s and 40 burpees in 5 minutes.
  • Next 5 minutes of warm-up:  no break, right into merkin mode.  11 merkins, 10 diamonds, 9 merkins, 8 diamonds, 7 merkins…down to 1 merkin.  I think we were warm.

2 – 1/4 mile burpee fun:  we moseyed over to the circle in front of the Middle School, which is a perfect 1/4 mile loop w/ some hills in it, which I failed to recognize when throwing this together.  We partnered up and I gave the Pax the bad news.  I set up my phone w/ it’s bright light stop watch timer to help.

  • Sprint with your partner the 1/4 mile loop as fast you can.  Why you might ask?  Because when you finish and see your time for that loop, you both have that many burpees to split halfsies on.  Back in High School, low to mid 50 seconds was acceptable for the 400m dash.  That’s not what we’re capable of anymore – ranged from 70 seconds to 85+ seconds, which meant each partner had 35 to 45 burpees to do apiece.
  • Round 2 – do it again.  Only this time, the challenge was that if you beat your prior lap time, you can cut the burpees in half.  Well no one beat their time, haha, so we still cut it in half anyway.  Most laps were in the 80-90 seconds range this time, which meant, 40-45 burpees to split w/ your partner, or 20-25 a piece.

3 – Pretty sure after this the Pax hated my guts.  From there we hit the longest straightaway I could find.  Same partners as before.  This time Partner 1 lines up 10-20 yards away from Partner 2.  Partner 1 starts back pedaling as fast as they can while Partner 2 has to sprint to catch them.  Wherever they are caught, you stop right there and do an exercise, then a mode of transportation back to the starting line.  We did 4 of these (each partner chased 2x and back pedaled 2x):

  • First round (once caught) – 15 bear crawl merkins, followed by broad jumps back to starting line
  • Second round – 25 lunge jumps (do each leg and that’s 1), followed by bear crawl back to starting line
  • Third round – 35 american hammers, followed by lunge walk back to starting line
  • Fourth round – 45 wide arm merkins, followed by bunny hop back to starting line

4 – We had 5 minutes, so had to make the most of it.  Quick DORA against the Elementary wall by CoT.  Partner 1 does Jump Squats and the timer was Partner 2 running to wall and doing 15 Mike Tyson merkins (those are honestly some of my least favorite merkins:  feet flat on wall at base of wall, merkin position, bring you six to the wall with feet staying put and then all the way forward so that your hands are almost at your ribs as you go down for merkin).  Once Partner 2 finished their 15 rep count, the partners switched.  Think most teams got to 100 or so jump squats before our time was up.

2 Ruckers, 1 Runner and 16 Black Diamond Boot Campers was the count.  Thanks to Jiffy for the chance to do whatever I want without having to worry about how terrible it sounds.  Appreciate everyone kicking a$$ and finishing it all.

Prayers:

  • Dark Helmet’s M is traveling this weekend – travel mercies
  • Dirty Harry’s M has last day of work / transitionary time for new opportunities / jobs
  • Olaf’s continued progress on limiting ADHDs adverse impact on his life
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Golden Corral Corrals 3 FNG’s

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From a last minute Q request from ______, Lutefisk grabbed 3 FNG’s from his neighborhood. You should try it… I posted the Men’s Health link and left an open invite and got three suckers to join us.  The disclaimer was given thoroughly and we reminded the PAX and informed the FNG’s of the 5 core characteristics of F3.

With that, a mosey around the auto parts store brings us to COP. Warm-up with:
-Windmills
-Low Slow Squats
-Imperial Walkers
-Hillbilly Walkers
-ChaChing Mercuries (Freddie Murcuries, start slow, then fast, then slow, then fast)
-Mountain Climbers
-Right Arm / Leg High
-Crab position for Dips
-Left Arm / Leg High

Mosey to the front of Harris Teeter. 9 pillars in front of the building. Line up and bear crawl to first pillar, 1 burpee. Bear crawl to second pillar, 2 burpees. You get the idea.  AYG run back to starting line. Rinse and repeat with broad jumps and squats.  Enough of that…

Mosey to the walls, partner up with someone of similar speed, that is your opponent – split into two teams with YHC as the judge for the contests. One pax at a time while the rest held position:
-Bear crawl to other side and back while the rest hold wall sit
-Duck walk to other side and back while the rest held plank
-AYG to other side and back while the rest hold BTTW
-Crab walk to other side and back while the rest hold chillcut
-Wheelbarrow to other side, flapjack, wheelbarrow back while others hold Al Gore
After each round, losing team does 5 krakken burpees, winning team does 5 flying squirrels

Mosey to parking lot, get back with original partner and complete as much Dora 1-2-3 as possible. Got through almost half of the squats.  COT

After counting off and name-o-rama, we got to the fun part. Name those FNG’s.
First up, Jim. Found out he loves Star Wars. F3 name = Solo
Next, Jason. From Long Island. He must like bagels. F3 name = Lox
Last, Justin. His last name is Earley.  F3 name = Tardy

Announcements, prayers, praises, and a prayer concluded our awesome morning. It’s always a pleasure to have an opportunity to lead these men that I look up to and admire for their awesomeness.  Lutefisk OUT.

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22 at The Swamp on this cool January morning

We got a break from rain to come out and enjoy a good end to the week

We had 3 groups, Runners, Ruckers and Bootcampers

Those who chose the bootcamp route got YHC as Q

Was nice to be back, haven’t been to the Swamp in a bit so thanks to Cha Ching for the call-up!

We took a nice mosey over to Just Fresh where we circled up to get a warm-up in

Did some SSH, Squats, MC, Peter Parker, Parker Peter, Moroccan night clubs, Plank o rama, Plank Jacks, Imperial Walkers

Moseyed over to the Red balls to partner up and do some suicides with a twist of course

Start at the stop sign with your partner and do 1 Burpee, run to the first ball together and do 10 Partner handslap merkins and run back to start together and do 1 Burpee.

Run to 2nd Ball together and do 10 partner handslap big boy sit-ups and return to stop sign together and do 1 Burpee.

Continue this alternating plan until everyone completes 9 rounds

Early finishers do squats until the 6 was in

Mosey over to a wall where we did some wall sits while each of us takes a turn and runs out and completes one Burpee

Short rest then repeat but increase to 2 Burpees

Change it up next round and do BTTW and 1 Burpee

Round 2 BTTW and 2 Burpees but go 2 PAX at a time this time so our shoulder s dont crumble!!!!

Mosey back to COT area to finish up with some AB Lab

Announcements, Yeti coming up and some PAX training for a GORUCK Heavy in a few months!!! Good luck with training and stay healthy everyone.

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Pre-Paintheon Games @CrowsNest

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Well since the great #HIMs that frequent the #CrowsNest were probably not going to make the trip to the Badgers Den for logistical challenges I felt it was my duty as a #HIM in training to give it away. Full disclosure I am a huge fan of the stupidness that is the Paintheon Games and use it as a gauge to determine if I’m an accelerating man.
Arrived early for 1 mile route recon and to mark off 100 yard bearcrawl event. After a proper disclosure was given by YHC it was time for the PAX to sign in. TClaps to my shorties for the use of the huge box of sidewalk chalk they let me borrow. Each PAX wrote their name on the pavement in first column while YHC wrote the event names across the top, great mumble chatter followed. The events were performed in order listed until time was called. VERY proud of the effort these fine men put forth and very grateful for the opportunity to lead. For full description of event rules and scoring search for the backblast from ZIMA.
Summary of results shown below:

Event
MerkinsAMRAP2min
BBSUpsAMRAP2min
BurpAMRAP2min.
100yrdBearCrawl
1 mile Sprint.
B2TW

GREAT JOB Gents see you back in 6 months.
OLAF

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The runners take on Pantheon

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Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima.  As I waited in the gloom, the cars kept coming in.

Circled up, disclaimer was given and the 3 runners took off and the rest of us moseyed around the parking lot for a nice warm-up.

COP – SSH, IW, Low slow squat, Merkins, Mountain Climber, Peter Parker

Mosey to the bottom of Hubert Graham hill for a little BLIMPS.  Run to the top -5 Burpees, back down for 10 Lunges(each leg), back up for 15 IW, Down again for 20 Merkins, up again for 25 Plank Jacks, last trip down for 30 Squats.  Mosey back to school parking lot for a round of 11.  Start on the curb for 1 Mike Tyson(look it up) Bear crawl across parking lot for 10 Hello Dolly(in honor of Carol Channing RIP) jog back for 2 Mike Tyson, and so on and so on. The Mike Tysons were a real crowd pleaser, especially with the runners.

Another Mosey around the parking lot, with an AYG to finish at COT just in time for some Mary.

All in all a great morning, awesome to see some faces I hadn’t seen in a while, and it’s always fun to have Olaf around.  Thanks to Royale for making the long trip over the bridge to join us.

Announcements – Q-Source, Joe Davis, Special Honey Badger workout on Monday, and of course The Yeti!

Quick discussion on the Word of the Year, a few guys shared their word and why it was chosen

Prayers & Praises – Mile High is thankful for coming out for 6 months and the change it has made in his life. Prayers for sick friends & family members as well as injured Pax.

 

 

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12 days (actually 13) to celebrate a shovel flag handoff!

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Big shovel flag hand-off day so hype train was in full effect!  As PAX walked up to the gathering, Bear Grylls had 80s hairband music rocking why he was making preparations for post-workout coffeeteria.  YHC gave the disclaimer and jumped on a quick mosey given this chilly morning.  Mosey’d over to parking lot to the right of the school where we circled up for some warm up exercises and stretching.

Exercises included: SSH, Moroccan night clubs, low slow squats, hillbilly walkers, mountain climbers and then some leg, back and “6” stretches.

Mosey’d over to the playground in the back of the school for The Thang!  In true 12 days (actually 13) days of Christmas fashion, we had a weinke waiting for us and 12 days was explained by YHC.  For anyone reading and unclear on 12 days, start with 1, move on to 2 and back down to 1, go to 3 then 2 then 1, and so on.

As the list was next to the basketball court, since that’s where there was light on this chilly dark morning in the gloom, we started with suicides…

  1. Suicides – mid court, full court
  2. Burpees
  3. Calve raises – 3 out, 3 regular, 3 in
  4. Pull ups
  5. Hand release merkins
  6. Jump Knee tucks
  7. Flutters (double count)
  8. Bear crawl down & crawl bear back – full court
  9. Gorilla squats
  10. B 2 Wall – 10 sec count
  11. Lunge walk down & duck walk back – full court
  12. America Hammer (double) + LBC (double) + big boys
  13. Bomb Jacks (bonus)

The PAX made it to about day 10-11, with I believe Fish Sticks leading everyone possibly to day 12.  The killer in this had to be day 8 but YHC quickly reminded the PAX that Spiderman (yes, he got a shoutout) who had 12 days at #BlockParty the day before crushed the PAX with Bear crawl / crawl bear on day 2….so a quick fix for the mumble chatter.  Once time was called, mosey’d back for COT.

Announcements, prayers and praises (CSPAN style).  YHC shared that as we enter the Christmas season, after just leaving Thanksgiving, giving Thanks has been at the forefront of his mind.  Being grateful for what we have, i.e. families, health, each other, it’s easy to forget how some people are not in the same positions we are in.  As we enter the holiday season, and even after the holidays, keeping a watchful eye for how we can help others less fortunate than us, puts us in a unique position.  How you choose to act in those situations or if you have your eyes and heart open, is something to be mindful of.

Closed out with prayer and the celebration of the great work Fish Sticks brought to Pantheon and the beginning of the Bear Grylls legacy.  The beginning of this legacy kicked off with the Pantheon flag makeover – which was great to see!  I highly recommend checking it out and getting the full breakdown for each detail.  It was a pleasure Q’ing today and am happy to do it anytime!

Shady

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Constantly Moving Through The Swamp

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It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

  • Windmill
  • Imperial Walkers
  • Potato Pickers
  • Mountain Climbers
  • Right/Left leg over opposite leg with body twist (on our 6)
  • Downward Dog
  • Honeymooner
  • Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey

Merkins:

  • 30 Regular
  • 20 Wide Arm
  • 15 Ranger
  • 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

  • Varying steps (3-10) then exercise:
  • Merkins
  • Squat Jumps
  • Burpees
  • 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)

Bones

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300 and more at Alcatraz

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Two of the Fort Mill famous Run and Gun Musketeers led Saturday’s Alcatraz workout.  One, Mainframe, has been a solid, regular poster and another, Bolt, has been fartsacking too much and turning into a Kotter Q (only posting when Q’ing). Bolt arrived early to lay out his goodies.

Solid plan in hand from both. Mainframe led out testing everyone’s stamina.

Started with a lap around park then back to parking lot for normal starters – Windmills, Hillbilly Walkers, SSHs, Merkins, Mountain Climbers, and MNCs.

Warm-ups done, onto the “300”. Pretty simple concept, 10 exercises, 30 reps each. The focus was on legs and abs. The plan was to run suicides after every 2 exercises. 3 line suicide with 10 seal jacks at each line.

Exercises for the 300 were: Smurf Jacks, Flutters, Bomb Jacks, Tiny Os (15 each way), Plank Jacks, Big Boy Sit-ups, Jump Squats, Box Cutters, Monkey Humpers, & Hello Dollies. We had to skip the suicides between the last set in order to stay in the :30 time window. (It’s amazing how we get used to 20 reps on most exercises… so pushing past for another 10 can really bring about the mumble-chatter).

Bolt took over with sandbag mania , duct tape wonders at 4 of 6 stations. Pairs went to each station and did work during a time frame of about 2 minutes. The actual time was determined by the pair of PAX either carrying sandbags down the parking lot with burpee stops and/or the pair of PAX working and dragging the 140# Worm sandbag across the field and back. (trust me, that sucked). After each performance, met in the middle for some ab work, then broke out back to the stations.

The 6 stations were: sandbag carry with at least 3 burpee stops, sandbag American hammers, playground hang (as long as you can), 10# sandbag each hand or cinderblock burpees, Worm drag, Balls to the Wall.

Implementing individual stations, it should be noted, has it’s positives and negatives. It can offer some creativity. It allows for PAX to workout at their own pace. If paired, builds comraderie. But the Q has to be aware that he is no longer “directly leading”.  PAX may not push at the stations as much as if the Q was leading. Q’s should make sure they are mixing up their Q’s over time.

As a write this BB, I can tell you I am really sore in the thighs and lower back. Pushing up the rep count will do that and should be done periodically. Mixing in something unusual like a 140# Worm pull will definitely work new muscles.

Thanks to PAX for their effort. Had some good mumblechatter. It was highly unusual, but this Alcatraz stayed in the parking lot for the full hour. I’m pretty sure that won’t happen again. It was great meeting again some new PAX. Keep posting and Q!!! Thanks to PAX for helping Bolt cleanup.

COT –

Decibel requesting support with the breakdown of Badger’s business. This is what F3 is all about. Support your brothers, do what you can.

Cornerstone still collecting bandaids for the Children’s Home. Xmas party was same today, now happened, and looked like a very good time. Join Bolt in Paradise every Saturday 3:00 pm to workout and interact with the kids of the community. Volunteer at the afterschool tutoring and homework at Bethlehem Baptist every Monday and Wednesday 3:00 pm.

Bolt spoke of his fartsacking  and thanks Jekyl for the kind words about his involvement in the Paradise community. PAX, always speak up about your brothers and the good things they do.

Mainframe took us out. PAX met at DD for some F2.

 

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Big 50 Birthday bash

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Today was my 50th Birthday and Maximus allowed me to lead a Beyond so that I could take some extra time to discuss somethings that I have been pondering as I approached this milestone birthday.  To go along with our monthly theme of Vulnerable I took the opportunity to share some struggles as well.  With that we moseyed.

Warm up of SSH, Imperial walkers, Squats, Mountain Climbers, Merkins, and Plank Jacks

Moseyed to Rite Aid parking lot(some chatter about too much running, but I ignored it).

Sharing time #1 – Shared with the Pax that I feel like 30 year old me would have thought that 50 year old me would be “further along”.  Further along Professionally and Financially, Further along Spiritually and in Family.  In 2001 I was recruited to Charlotte for a position with a new company, for a salary that I thought would be my ticket ahead.  I had great plans that I could do this for a bunch of years, make a bunch of money and then I could check out and go do something that I wanted to do , maybe full time ministry or teaching.  Within 1 year it all blew up, I was demoted for not doing a good job, salary was slashed plans were gone.  17 years later we’re still feeling the affects.

First circuit – Partner up – Partner 1 does People’s Chair Partner 2 does a lap, then flip it.  Next Partner 1 does Plank, Partner 2 does a lap, flip it.  Next Partners do 100 Merkins as a team, 1 runs I does Merkins, flip it.

Sharing time 2 – Felt like I would be further along spiritually.  30 year old me would have thought I would have gotten past my need for man’s approval.  I would have thought that the sins that tripped me up back then would be conquered and pride & lust would no longer be an issue foe me, but they are still there.  Felt like I would be further along in family & parenting. My plan was to be an empty nester at this point, but here I am with a 7th and 9th grader still at home, and t top it off I’m not particularly better at parenting then I was when I 30.

Circuit #2 Partner again – Lap #1 Partner 1 does Al Gore Partner #2 does a lap.  Lap #2  Partner 1 does Flutters Partner 2 does a lap.  Lap #2 Team does 100 Big Boy Sit ups total while 1 partner runs.

Sharing time 3 – The truth is that when I look at my life with clear eyes I can see that my life has been Blessed beyond measure!  I have a job that I mostly enjoy, and work with great people(shout out to Royale) and I am well compensated.  I have a beautiful wife of 26 years and we have a great marriage that keeps getting better.  I have 5 awesome kids who are healthy and bring me great joy, and sometimes frustration.  To add to it I have found this thing called F3 and a group of friends and Brothers that I never even knew I needed!  To see my 50 year old life s anything but blessed is ridiculous.

Off to COT for 2 minutes of Mary

Final share – What I have found is that the only times that I get down about where I am at 50 is when I look around me at others and I compare myself to what  my perception of them is.  This can lead to pride but for me it mostly leads to despair.  What I am trying to learn is contentment as Paul describes it in Phil. 4, whether he had much or little Paul was content.  The source of this contentment is found in Phil. 3 where Paul shares that all of his achievements, any possession he may have or any legacy he may be able to boast about , all of is it is worthless, or as he calls is a big pile of manure, compared to knowing Christ.  Paul says he has 1 aim, and that is to Know Christ!!  The secret Paul learned is that all he need was Jesus and if he had Jesus he had all he needed, and if he had Jesus, he could never lose him so therefore he could always be content.  In whatever amount of years I have left let this be my aim; that I may know Christ!!

Thank you for the opportunity to lead.

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