Tag: Orange Crush

Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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The Fort 2018.24

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For the first couple minutes we just stood around and watched the Hogs and Coyotes enjoy a pain station.  Someone finally looked at a watch and realized we better get going.  First half of the Q was Deacon with some inspiration.

Mosey around the park SSH (20x), WM (10x), Squats (10x), Hill Billy Walkers (10x), Imperial Walkers (10x), Merkins (10x)
Run to the hill for Jacob’s Ladder: Burpees at the top, Squat at the bottom (7x)
Run to the playground for partner drills One partner does pull ups, the other runs a lap – 2x One partner does dips, the other runs a lap – 2x One partner does LBCs, the other runs a lap 2x

Next up was YHC with some strength and mobility.  Mosey to the Springs Global parking lot and mobilize the shoulders with and overhead clap x20 in a varied cadence.  Going slow and maintaining your hands as far back as you can will make it difficult and increase range of motion.  Next on the ground for Superman with more overhead claps.  Balls2wall till the last man falls.  Moroccan night clubs x20, superman Moroccan night clubsx10, balls2wall.

Next is mobilize the hips with lung walks simon says style, only stepping on my signal and hold as low as you can go. x20 lunges sprint to end of parking lot.  Calf raises x20, AlGore calf raises x10.  Rinse & Repeat.

Last was core and total body.  Warmup with Snap-Crackle-Pops (3 count exercise on your 6, go to LBC position, put your right leg over left, bring your right elbow up to knee, left elbow, and down is on 3, then vice versa) x10 each side, Amercican hammer x20, Dragon-walk 15 yards.  Rinse & repeat.

Mosey to COT.

Moleskin:   The theme of the month is IMPACT.  If I may try to relay the sentiment of the words from Deacon, don’t let your impact be influenced by fear.  There will be obstacle put in your way that look insurmountable, but that’s simply fear put there lead you to comfort and away from impact.   I also noted that I like to make mental models of impact, and gave two: asteroid craters and boat wakes.  The IMPACT will be measured LONG AFTER the asteroid has fallen or the boat has passed.  Your IMPACT has infinite consequences whereas your feelings are fleeting.  Till next time, brothers.  Always honored.

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Old School WEP.

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As cars rolled in one after another I was greeted by faces of men I knew and a few of some I didn’t. It is always great to be back Qing at the home where The Fort took shape. It was even better sharing this Q with my friend Mainframe. We got started with Mainframe giving the tasteful disclaimer. We then took off and the rest went something like this.

normal warm up stuff, mosey over to short wall for 15 derkins, 15 dips, 20 step-ups, mosey down to small lot in front of springs, 15 donkey kicks then bear crawl to other side, 1 merkin, crawl bear back, 10 DKs then bear crawl to other side, 1 merkin, crawl bear back, and then 5 DKs then bear crawl to other side, 1 merkin, crawl bear back

Mosey up the hill to upper lot and divide up into 3 groups. 2 groups working, 1 group resting for 2 rounds (1&2, 2&3, 1&3, 1&2, 2&3, 1&3). First was 10 burpees per set so total of 40 burpees per PAX. Run down hill and back to top. Second was 16 jump lunges (64 total per PAX). Run down hill, then run backwards up hill. Third was 15 monkey humpers (60 total per PAX). Run down hill, then run backwards up hill. Times up and over to you.

Was glad that was over. Wasn’t sure my portion would hold up to what we just did.

Start with Merkins 10 normal, 10 diamond, 10 wide arm.

Move over to light pole.  20 shoulder presses, 20 flutter kicks, bear crawl to other light pole 15 CDDs 10 big boy sit ups. crab walk back to light pole 15 Moroccan night clubs 15 hello dolly’s in cadence, bear crawl back to light pole 15 shoulder pressed 10 grave diggers each side.

Circle up for Jack webs 1-5, 4-20

stay in circle for plank hold while we run around the clock hurdling the other PAX.

Mosey down hill to veteran memorial Pledge and moment of silence for Fallen Local Firefighter Richard Sheltra.

Mosey over to wall. take a seat while pax do broad jumps and both leg single jumps.

Mosey to short walls do 10 derkins, 10 box jumps and 10 dips on wall X2.

Mosey to yet another wall. BTW but while up in cadence 5 presses and 10 Peter Parkers.

Mosey back to COT.

announcements- Cannoli run, reading in Paradise, and Strawberry Festival.

Prayers- Sheltra family, Badger and Family

 

 

 

 

 

 

 

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#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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GC – RUCK – Teamwork – DFQ – Embrace the Suck

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Man I hope you guys read the whole way through this, because I left truly inspired by the PAX that Embraced the Suck with me today.

8 Ruckers joined up on a “warm” morning at GC.  It was 31 or something which felt like summer compared to the 9 we have been seeing.  We split into two groups as some guys are recovering and test driving their rucks.  So 4 went on their way rucking through Tega Cay and 4 stayed with me to continue with the workout.

The Thang:

Skip the pleasantries and do a quick double time run around the parking lot of Harris Teeter to get the blood flowing.

Get into Listening Position (LP) (for those of you that haven’t embraced it yet, its rucks overhead anytime we are getting directions or discussions are occurring).

In LP we talked about the plan for today and that the goal will be teamwork, that as Q my goal is to inspire leaders among everyone, not to micro manage every part of the workout.  I told them before we loaded up that we are a team and will compete as a team.

If you know me you also know I Ruck Heavy, so we loaded up.

120 lbs of Sandbags – Two 2×3’s running through the handles to make a makeshift litter

93lb Sandbag – (My personal Favorite)

Big Tire – 35″ tire off my truck

The directions stated to try and do a low carry of the litter but if it got to be too much discuss it and switch to shoulder carry.  I also told them I won’t be calling out switches so its up to the team.

We made our way to the YMCA field

Big issue! – We didn’t stay as a team and Mainframe and I made it there about a minute ahead of the other two.  So punishment was instituted – 10 Ruck Burpees

I set up a relay course of sorts

4 Stations

Station 1 – Drag that big tire to the fence and back, sprint to tag the next guy (He is the clock)

Station 2 – Deadlift the 90lb

Station 3  – Toss the 60lb

Station 4 – Users Choice – I saw fireman flips, rows, curls, squats it was cool

The first rotation took 3:02 so we got in LP and discussed why we Ruck – Looks Badass, Wanted to Push Ourselves – Variety – 2nd F – A challenge.  So with that I asked the TEAM how can we improve on the time.  Everyone through up some ideas and then Shakespeare threw down an ambitious goal of getting the time down to 2:15 we weren’t sure but we embraced it.  We decided on a punishment of 1 Burpee for every second over 2:15.  Well guess what we got it in 2:02!  We came back and got in LP and talked about the power of teamwork and coming together and what we were able to accomplish.

We took a lap around the Y field doing alternate carrys of our Rucks – Farmer Carry – Switch Hands – Bear Hug – Over Head – Again we came together as a TEAM where I started to get ahead of some people and Mainframe gave me a quick shout to slow it down a bit and we finished as a TEAM!!!!

Tired and hurting we came back to do one more rotation on my relay race.  We got in LP and discussed all those reasons we Ruck again and even though were tired we are here to better each other and if we got 2:02 the last time why would we ever go slower again.  So we set the same goal of beating 2:02.  I felt slower, I hurt worse, but as a TEAM we embraced the suck worked together and when we sprinted back to the tire we couldn’t believe we were faster and got 1:58!!!!

We were hurting but got back in LP and discussed that it took 8ish minutes to walk there and that we need to speed that up and how can we do it.  Deacon came through with some ideas and the team called out switches like clockwork.  We got back to my truck in 5 minutes!!!!

Joined up with Boot Campers and the other Ruckers to finish off the morning.

MY TAKEAWAYS!!!!

Man I left so inspired by this Ruck today.  When we started we were a group of guys doing a workout.  When we returned we were a team that came together and really pushed through the pain to embrace the suck and lift up our fellow man.  Shakespeare and Mainframe who are new to Rucking were rockstars and the leadership everyone offered was amazing.  I mean where else other than F3 can you walk away with all this.  Big props to all those guys that got out today and I truly enjoyed myself and had a uplifting and encouraging morning to help me carry those same themes to the rest of my day.

Thanks Guys,

Rad

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Ruck W/O: Hill Work on Time

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Golden Corral usually draws a good crowd of folks eager to take on a challenge. No different today. A bunch of go-get-ers ready to go get it, despite the cold and wind. Today the ruckers outnumbered the others. Awesome!

No FNGs. The disclaimer was disclaimed. Booties went off their own way, Rad the lone runner went blazing off at a great pace on his own, then we rucked up and got after it.

No 16+ min pace rucking was my goal all WO. So we started off with rucks on running/jogging to the parking lot in front of the church nearby for the COP (rucks off):

  • SSH x 20
  • WM x 20
  • IW x 15 (or so)
  • MNC x 20

Didn’t want to spend too much time on the COP. So then we rucked up and then short mosey over to the hill by the super realistic 300ft tall tree (aka cell tower). This hill is shorter than the hill by the church, but quite a bit steeper.

The Thang – Hill Work

Partner up for a couple of series of exercises / hill repeats.

First series: P1 farmer carries both rucks to top of hill as quick as possible (NO WALKING) and back, P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Merkins
  2. LBC
  3. CDD
  4. Flutter (HAVE to say that with a thick Boston accent – Fluttah!!)
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6
    >> Couple of 10 sec breathers, then on to second series

Second series: P1 with ruck on run to top of hill, do 10 deep LSS, return; P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Ruck curls
  2. Ruck swings
  3. Ruck upright rows
  4. Ruck overhead press
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6

BONUS: When you get to the top of the hill and look to your left (south), you get to see Tinsel’s house all lit up top to bottom!! Sweet!!

By the time we finished all of that, we were ready to get off that hill. Everyone did GREAT!! Alot of excellent mumblechatter by the group. Man we had a group of characters!! Confession – this is what I love about F3. No matter how much pain you’re in, it is so much better when you have folks pushing you on…..and distracting you from the pain with their 2nd F. It made the time go by much easier.

We had about 5 minutes or so to get back to COT. Rucked up and jogged/ran back…..until we saw a wall…..

People’s chair/wall sit, shoulder to shoulder. Rucks on laps. Sit for about 10-15 seconds, then left end person passes their ruck down the line (group is in wall sit position) while they bear crawl to the other side of the line to catch up to it, then back to wall sit position. Relay down the line until all are done. Tried to repeat, but ran out of time. Back just in time for the COP. GREAT JOB FELLAS!!!

This ruck WO I’ve done before at The Swamp. Stairs there help make it more painful. Had to bring it out to the GC. Sorry for not being original.

COT: Announcements, Prayers and Praises – see Boot Q BB

NMM:
I’ve been keeping my talking during my Q’s to a minimum lately. Hey, it can happen. While we were on our brief breaks, I did want to briefly mention to the PAX something that has been on my mind. December is about Gifts. For me, the most important gift He has bestowed upon us all, beside His Son Jesus Christ, is the gift of time. Time ultimately translates to being able to wake up the next day and start each day new. Time allots you a chance to make things better than they were the day before. It promotes growth. It grants you wisdom. It allows you to show mercy, grace, and forgiveness. It allots you a chance to show someone how much they mean to you. It allots you opportunity to reconnect, correct, reconcile with others. It gives you opportunity to heal. It affords one a chance for peace.

But by no means is this gift guaranteed. It can perish at any given moment. We all are given a certain amount of it, and only He knows how much. This is why we have to cherish every moment we are given, and use it wisely.

I bring this up because in December 2002 I lost my dad to leukemia. I did not talk about this to the PAX. Since then, each year around the holidays I get in a funk. My normally positive, energetic self is a bit less so. It has not gotten any easier with time either. He was my best friend, the best dad one could have. He has had an amazing impact on my life. I was blessed to have the amazing family I am part of, and he and my Mom were the reason that was so. To this day I miss seeing him when I visit and calling home and hearing his voice. I thought he was invincible, a hero in my eyes from the time I was a toddler up to this very day. When cancer got him, it put a hole in my heart and soul that to this day I still feel. Our precious time together on this earth was cut short way too early. My mom has been a total trooper. She is an amazing woman. She’s gone through the loss of a son, a husband, brothers, sisters, nieces, nephews, her mother and father, in-laws, and friends. But to this day she is still loving, laughing, nurturing as she was when I was a little child. An incredible mother, another blessing.  When my mom’s time is up, it will rip another hole in my heart and soul as well. I do not have any regrets of my time with my dad…..other than he not being able to ever meet his grandkids, my two sons, one of which I named after him. But what I have learned….through the gift of time…..is that they, with His word as well, have both showed me how to be a proper parent, son, husband, brother, uncle, nephew, friend, and citizen – a better person as a whole – our most important task here on earth, for it impacts the lives of others. Now it is up to me to figure out how I can follow that path. I know that one day my time on earth will end, and then I will be with them, with Him. That path will lead me to there.

2018 is coming. A new year. Another gift of time. I challenged each of the PAX to reflect on 2017 (and previous years). Be honest with yourself and identify what things or aspects in your lives you would like a second chance at. What have you REALLY taken for granted? What would you do better? What would you improve? Who would you want to reconnect and reconcile with? Who would you want to better know how you feel about them? Who would you like to forgive, and let them know? What needs to heal? Where do you need to find peace? When you identify the ‘whats’, the ‘hows’ will be self-evident within you if you open your heart and soul to finding the answers. The path may be rough and challenging, but anything worth achieving usually is. Persevere! Use this gift of time wisely.

Thank you for the opportunity to lead.

God Bless
– NASA

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GC RUCK – 9/19 – RUCK HEAVY

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Alright Pax, get ready for a ride.

It was a great day to Ruck, wait actually everyday is a great day to Ruck.  As we stood around waiting for the 5:15 call I heard Trucker say, “I know this is going to be a heavy one, I don’t see anything but I know he’s hiding them.”  Keep reading if you want to see if he’s right.

As we moved off we split into two groups, a PAX is recovering from an injury and a few went with for a casual RUCK.  6 came with me  and we were on our way.

Before we took off I told them get ready its going to be a strapless start.

Part 1.

Bear Hug your Ruck, and move to the next destination.

Wall sit with Rucks on lap.  Pass Rucks down the line, two burpees and make it down to the end of the line.  Those of you who have done a RUCK with me know I use this as a unofficial weight check.

Overhead carry to next destination.

Exercise – 10 lunges each leg, 10 man makers, 10 ruck swings, 10 bicep curls

Farmer Carry to next destination

Exercise – 8 Lunges each leg, 8 man makers, 8 ruck swings, 8 bicep curls

Table carry (arms bent at 90, on forearms) to next destination

Exercise – 4 lunges each leg, 4 man makers, 4 ruck swings, 4 bicep curls (4 due to time constraints)

Strap privileges back – Double time to next destination

Part 2

Made it to my hiding spot where we got acquainted with a 10 foot cement filled pole, a 4 foot cement filled pole, and a 250 pound tire.

We carried to the next destination as a team and made it to a spot where we did some partner work.

Partner 1 runs – Partner 2 does LBC’s (rucks overhead) then swap

Partner 1 Runs – Partner 2 does Pushups – Rucks on then swap

I saw a wall so of course we did step ups with rucks on, 10 each leg.

Manned up and picked up the heavy items and made our way back to my truck where we finished with some Mary.

The smaller group was great, I focused this Q on event preparation.  If we continue to do the same thing over and over again we are never really growing and preparing for the unexpected.  This months theme is leadership and the best part of this Q was the teamwork involved.  Most of you know I’m a fan of Rucking Heavy so for me we got pretty heavy on Part 2.  It was amazing to see everyone work together and switch shoulders, spots, and look out for one another.  We talked about the importance of finishing as a team and not becoming the grey man, and that we start strong as a team and finish strong as a team.

Such a killer group and was proud to RUCK with them!

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