Tag: oscar the grouch

4 Corners…In All 4 Lots

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For my 3rd and final Q of the week, 12 of us tied ’em up tight at Laces In Thursday for a bit of a twist on things. The weather was nice and the guys were ready for some work.

Warm Up mosey up the entrance hill then circle up back at the bottom for a few warm up exercises, your typical fare.

Now, here’s the deal. In each of our 4 parking lots, we’re executing 1 exercise at each of the lot’s 4 corners with 5  burpees in the center.
So, start in 1 corner, 15 Wide-Arm Merkins, run to the center, do 5 Burpees, run to the next corner, 15 Jump Squats and run to the center. Do 5 Burpees, then run to the next corner, 15 Carolina Dry Docks and run to the center for 5 more Burpees. Then, run to the last corner for 15 Dying Cockroaches and run to the center for one last time for 5 Burpees.

We ran to the next lot, did the same routine, then the next lot for the same routine again. We than ran to the final lot for a repeat performance. Once we completed that 4th lot, our totals were:
60 Wide-Arm Merkins
60 Jump Squats
60 Dying Cockroaches
60 Carolina Dry Docks
80 Burpees

We then moseyed to the area near the pull-up bars for the following:
20 Pull-Ups
20 Merkins
20 Flutters I/C

We made our way back to COT while stopping for a few SSH in 2 lots.

SYITG
Maximus

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My pain, your gain

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When given the option to Q on the 11th or the 18th, YHC made the right choice. Last week I was not sick, now I am.  I wanted to make sure that whatever I did would prepare me for Sugar Daddy’s mountain party, and thereby make everyone a bit stronger for the experience.

I asked OTG if he would be so kind as to bring along a truckload of cinder blocks, and he obliged. This also gave me the ability to truthfully say I was not bringing cinder blocks, with the hope that it might attract a few more PAX.

The warmup

Quick mozey to the big parking lot for some SSH, squats, imperial walkers, and windmills. Then back to OTG’s truck.

The thang

Very simply, grab a block and follow me to the base of the hill. What’s that? The gate is open to the stadium? YHC called an audible and we took our cinder blocks to the bottom of the road.

The workout was simple. 21s.  Start with 20 murder bunnies at the bottom, run up to and around the traffic circle, 1 squat.  There was not enough time to finish this big bowl of stupid but, as expected, the PAX were easily able to overtake me.

COT

Some prayer requests went out and we talked announcements. There’s a lot going on

NMM

I overheard a good deal of mumblechatter during the workout as Yard Sale, JWoww and BattleBot easily lapped me. OTG hung back to help me feel better about the sorry state I’m in. LOL

But it’s never bothered me to be in the six. When I Q I try to make sure that all levels can work against themselves and get something out of it.  And since there was Q school going on and 2 of the PAX were relatively new to F3, I felt it was worth expounding a bit on that in CoT.

The best workouts aren’t always defined by an insurmountable burpee count, but by the fellowship experienced under that load.

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700 Club

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This morning the Pax participated in the kickoff of Football season by completing 700 reps of a few different exercises across the football field to become a member of the treasured 700 Club.  This is a special club to be a card carrying member.  Your prize for being a member will be soreness tomorrow so enjoy.

Warm up
SSH
Windmill
Cherry picker
Slow count merkin
Hillbilly walker
Big Arm circles

 

Thang
Ladder on football field.  Exercises performed on the numbers started at the Goal line
Burpees (1,2,3,4,5,4,3,2,1) (10 – 1, 20 – 2, 30, 3..50 -5, 40 – 4…10, 1)
Merkins (5,10,15,20,25,20,15,10,5)
Squats (10,20,30,40,50,40,30,20,10)
LBCs (10,20,30,40,50,40,30,20,10)

To wrap up the workout we Bear crawled 50 yds.

If you are trying to do the math the additional 50 exercises came from the warm-up.  Trust me we hit 700.

It was an honor to lead the men this morning and I appreciate everyone not cusing me out loud during the merkins and squats.

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Casualties carry at Currahee

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Today’s non moderate ruck WOD brought some mumble chatter at the beginning but then most of us got gassed and out of breath so barely any words were being said.

buy in: 1/4 mile run, 50 BBSU.. main event: one mile carrying casualties (ladders loaded with sandbags for 240# and 230#) with Tabata every two minutes, stop, put casualty down, 10 push-ups with ruck on alternating with 10 squats with ruck on. Pick up casualty and keep moving. We finished the mile in 33 minutes :muscle:, buy out: 1/4 mile run and 50 BBSU, Tabata clock was still ticking so more push-ups every two minutes. Endex: 1/2 mile ruck with sandbags, switching bags with partner every time the alarm went off.  Totals: movement 2 miles, +- 200 merkins, +- 80 squats.
Great push everyone!!

 

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Leg Day at Laces In

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We had nine at Laces In on Thursday morning.  After a quick disclaimer, we circled up for the typical warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).  Next, we ran to the hill near the stadium.

I explained to the Pax it was “Leg day” so we partnered up for a round of Dora. The exercises:  100 Monkey Humpers, 200 Lunges, and 300 Calf Raises.  Partner 1 began the exercises while partner 2 ran backwards up the hill to the third light post.  As we started the exercises, are newest FNG pulled into the parking lot, jumped out of his car, and quickly joined into the fun.

Once we completed the Dora exercises, we shuffled up the hill using our hands to the third light post.  Next, we crawl beared down the the new parking lot, took a break by doing some Ab exercises, and bear crawled back up the hill.  We took a couple minutes to review the five core principles of F3 with King Pin before we ran to the main parking lot near the gym.

For the final ten minutes, we ran down each aisle and performed the following exercises (10 hand released merkins, 10 squats, and 10 LBCs).

Back to COT.

Great job by all!

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Carrying the Distance

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13 PAX today in the sweet spot of the year when the gloom feels about perfect

Warmup:
SSH
1 burpee
MC
Peter Parker
Parker Peter
2 burpees
Little yoga
Monkey Humpers

We were pretty mobile today with a farmers carry between stops
5 stations

Station 1:
Swings 20
Merkins 20
2x

Station 2:
Snatch 10
Split Squat 10
2x

Station 3:
Rows 10
Overhead Squat 10
2x

Station 4:
Single Leg Deadlift 10
Manmaker 10

Station 5-rotation with 13 guys
Overhead press
Merkin
Goblet Squat
Pullup (option to be weighted 20lb)
YHC called up an down.

Then we returned hitting each station again. (modified reps for time to reach COT at 0600)
Grip was pretty shot at the end.

NMM:
Proverbs 12:24
Diligent hands will rule, but laziness ends in forced labor.

We’re not being physically lazy out in the gloom, but I KNOW there are aspects of my life where I am lazy. That laziness forces me into positions I have to work to get out of. For example, not keeping regular track of my finances, or being a lazy parent by allowing something my boys are doing to get out-of-hand. In either of these situations, I’m forced to act because my laziness pressed the situation until I had to respond. And too often, my response is poor. Better to be prepared and diligent in handling the situation.

COT
Prayer for today: Lord, I know I don’t need to constantly work hard in every aspect of my life, but embolden me to be diligent. And make me wise enough to see the difference between “working hard” and being “diligent.”
Praise for one soon-to-be less occupied (in-laws…) house
Prayers for a father-in-law’s impending passing; anxiety over legal situations

Announcements:
F3 Dads every Saturday in June. 9-9:30 WEP

An honor to lead, great to see such a crowd of high impact guys. Every single former site-q from The Hive was present today. Thanks B.O.B. for the opportunity.

Site-Qs:
BOB
Uhaul
Band Camp
Tesh
Longshanke

—
Band Camp dismissed

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Running Deck of Cards

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Grassy Knoll has been posting within the Fort for quite a while and hitting Laces In and Alcatraz often. When he asked if I would Q Abyss, I was like when and where is it? Wednesday’s are normal a rest day and it’s all the way over in NC near the bridge…..it’s like those PAX east of the Peach Stand complaining that they have to drive to AO’s west of the Peach Stand. But what do PAX have in common? They support their brothers and don’t complain. So I wasn’t sure what the AO had to offer but figured it would be good to get out of the bubble and experience something new and different. It sure didn’t disappoint me nor the PAX who posted.

SO as we huddled around awaiting GO Time, I had to ask if there was a bigger playground behind the school….of course Grassy Knoll said No (laughing of course). So we began to mossy behind the school and on the way I dropped off a cone along the school road. We ended up right in front of a large playground where I dropped the second cone off and we began to do COP.

After a few warm ups that included SSH’s and windmills, we did 3 rounds of max-out pull ups. What’s a Trucker Q without Pull-ups.

We then gathered around the second cone and a deck of cards were pulled out. The goal was to not stay still and continue to move. The first cone was placed about 400 yards away, and the second end point was about 200 yards away.

We started at the second cone next to the playground. A card was drawn and if it is was a red card you ran to the farthest cone and completed the exercise and ran back to the other cone. If it was a black card we ran to the end of the parking lot past the basketball nets and back.

Hearts = Wide Arm Merkins

Diamonds = regular merkins

Spades = LBCs

Clovers = Squats

If the same suit was drawn three times in a row we had to do 10 burpees (that was a late addition half way through the WO thanks to Cha Ching’s recommendation).

We ended up running 3 miles by the end of the WO. Who would have guessed a Trucker WO would include 3 miles of running??????

Prayers for Cha Ching’s stress test today, for Smithers, and other prayers said and un-said.

Appreciate the opportunity.

Trucker

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Laces 4.8.21

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Charge out of the gate to get in a warm-up mile

Warm-up
SSH
IW
HW
Yoga
Burpees

Bearpees and a mosey tour around my old elementary school:
Bulgarian split squats and stretches on the rail
Split into two groups for called slow merkins and dead hang pull-ups
– did 5, switched and did 10 (hardwood enjoyed the numbers), did 5
– YHC called up and down

Mosey down to the marching band practice field for one round of
Red Barchetta
– 100yd dash, 100 SSH
– 75yd dash, 75 MC
– 50yd dash, 50 lbc
– 25yd dash, 25 merkins
– 10yd bear crawl, 10 burpees

Mosey back to COT, flutters till 0600

Total of 2.5 miles.

NMM:
Thinking about Moses speech to the Israelite at in Deuteronomy where knowing he’s going to die, he basically lists how many times they’ve failed. It’s a plea to get them to stay on the right path.

How often do we repeat the same mistakes over and over and over and over again?
Maybe Moses is talking to me as much as he is to Israel.

—
Band Camp dismissed

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April Fools Convergence

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11 PAX chose to get better with YHC has YHC was trying to deflect rumors of not only pull-ups but a visit from Minnow Pond. We went on a mossy around FMHS stopping twice for some COP consisting of a high number of windmills, ball buster squats (thanks to Johnny Utah’s introduction at JOC), LSS, moracin nightclubs, and other things to kill time as we awaiting Minnow Pond PAX to meet at the pull0up bars.

PAX bear crawled the length of the covered awning at the pull up bars then counted off into teams of 3. Each team had to complete 50 pull-ups, 75 right leg scorpion merkins, 75 left leg scorpion merkins, 300 LBCs and 100 V-ups. PAX rotated between running and the exercises.

Once minnow pond took off to head back, mossy back towards COT and stopped at a retaining wall for 10 derkins/10 erkins for 2 rounds, stopped at Hive for some more COP, mossy back to COT for 3 minutes of elbow planks.

Thanks Oscar for opportunity to lead and prayers to Truckers co-worker and daughter (Morven and Mila) who are struggling with teenage suicidal issues, Grassy Knoll’s M job interview, and others that I now have forgotten (Sorry)

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Sloppy Joe, Slop, Sloppy Joe

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A soggy beatdown at Laces In for 8 men.

The Thang:

Light COP

  • Windmills
  • Tappy Taps
  • Moroccan Night Clubs

Mosey to Parking Lot to “Bone the Fish”

5 Burpees OYO

Quarter Pounder in the Lot:

  • Run to first light, 25 Merkins, Run back
  • Run to second light, 50 Squats, Run back
  • Run to third light, 75 Mountain Climbers, Run back
  • Run to end, 100 SSH, Run back

5 Burpees OYO

Apple Turnover across the lot with increasing (+3) Merkins per parking row

5 Burpees OYO

4 Corners

  • 5x Around The World Squats OYO
  • 10x HB Squats IC
  • 10x Squat Jacks OYO
  • 10x Monkey Humpers IC

Repeat Doubling Rep Count

Mosey back to shovel flag for 3 min of Mary focusing on Abs

Announcements: Read your Newsletter

Honor to Serve.

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