Tag: Punch List

Four #HIM at Laces In

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Four men showed for a fun morning before the winter storm hit. We looked around and collectively said: “Is this it??” Once we realized everybody else was hiding from the snow, the clock struck 0515. I disclaimed the disclaimer and then we moseyed.

COP
One Burpee
10 SSH
Two Burpees
10 SSH
Three Burpees
10 SSH
Four Burpees
10 SSH
Five Burpees
10 SSH
Tappy Taps x 9

Weinke

In honor of the date… 2/20/2020

Two Rounds of 20/20/20 (Multiple Exercises)
Hand Release Merkins/Squats/Donkey Kicks
Mosey to end of parking lot and back
Repeat for two total rounds

CDD’s/Bonnie Blairs/Plank Jacks
Mosey to end of parking lot and back
Repeat

Curb Dips/Monkey Humpers/Shoulder Taps
Mosey to end of parking lot and back
Repeat

Bear Crawl – Bomb Jack Webbs (Thanks Cha Ching)
Line up at one end of parking lot.
Bear Crawl on Spot
Three Bomb Jacks
Bear Crawl Two Spots
Six Bomb Jacks
Bear Crawl Three Spots
Nine Bomb Jacks
And so forth until we hit 10/30

At round seven I modified to lunge walks/squats because I couldn’t hang… how does the saying go? If you can’t do it don’t Q it? I tried. Slapshot is the man for following through with the bear crawls to the end.

Total Bomb Jacks/Squats – 165

Squerk Work
Mosey to adjacent side of parking lot, partner up by weight
Wheelbarrow to first row of parking spots, 10 Derkins/Squats while holding partner in wheelbarrow. Flapjack.

Out and back two rounds each.

At this point I felt a little merlot-y… so we headed back to COT for some Mary.

Mary
World War I Sit Ups x 20
Rosalitas x 20
Hello Dollies x 20
Have A Nice Day x 1 Minute

COT

Announcements
Rooster/Yeti/Doty/Manion
Two Shovel Flag hand offs next week. The Coop and Laces In.

Prayers/Praises
Pray for my M in her last trimester and through her discomfort.
Pray for those PAX with pregnant M’s.
Unspoken prayers/praises.

Thanks Cyclops for the tap to lead.

Punch List out.

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20% More

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Today was a day a long time coming, but more in the NMM.

10 Men showed for a soggy beat down at the Coop.  Here’s what we did:

The Thang:

Mosey, with some shuffle, to the practice field.

COP

  • SSH
  • Mountain Climbers
  • Windmills

Gassers, repeating 5 times with exercises below between

  • 20 yards
  • 50 yards
  • 100 yards

Squats till 6, then MNC till 6

  • 12 Merkins IC
  • 12 Burpees
  • 12 Monkey Squats IC
  • 12 Bombjacks
  • 12 CDD IC

Mosey to Rock Pile

  • Pick a rock, 12 Man Makers
  • Run a lap to sign and back
  • Repeat x3, upgrading rock after each

Mosey to covered area for some Boat and Canoe and American Hammer.

Mosey to Pull Up Bars

  • 6 Pack

Run to Bottom of Hill, Backwards Run Up the Hill then to COT

 

NMM

As we gathered for #BTP, I commented that my FNG workout was at the Coop 5 years ago and it was a VQ for One Niner (BB here) and how it would be neat for him to be there 5 years later.  As we finished the COP and were about to run the Gassers, a lone figure came trotting up in the gloom… none other than One Niner.

I charged the PAX with looking to push themselves 20% more throughout the workout today.  The idea was that we get complacent or comfortable in our routines, but imagine what impact you could make with just 20% more effort to break out of your plateau, regardless of the arena of life.  I saw lots of good effort today with guys really pushing it both on the gassers and the man makers.  This is how we get stronger… by pushing beyond where we’d normally stop.

 

Announcements:

Yeti, Doty Run, Q School – Check your newsletter.

 

Prayers up for Marriages, Punch List’s M with baby pending, and being willing to share with others when life is hard.

 

Honor to Serve.

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Round 2 at Laces In

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Lack of creativity? Potentially. Simple yet effective? Undoubtedly. That could be how I describe several stages of my life.

Yesterday at the JOC, we did round 1 of the Deck of Cards. Whenever you have a round 1, you have to have a round 2. Taking yesterday’s learnings on clock management, I modified the warm-up, flapped the gums a little less and up’d the tempo. That would ensure we get through the deck this time.

We had a total of 20 at Laces, with 2 of those being Road Runners. The other 17 joined me as we circled up.

River Rat got to hear this twice but I shared what Billy Bob said on the Roundtable podcast recently about modifications. You can always modify as needed BUT do not use that as an excuse to not push yourself. It’s appropriate in so many areas of life and it was appropriate for the PAX & I this morning.

So, we jogged over to the start line for our abbreviated warm up consisting of (2) 50yd runs at 50% pace and 75% pace. We followed that up with windmills in cadence and butt kickers in place, also in cadence. And that was it for our warm up.

For the 1st-timers, the deck goes like this, your rep count is the number on the card, 2-10 are obvious, Jacks=11, Queens=12, Kings=13, Aces=14. Suits represent the following exercises:

Hearts: 8ct Burpee (It’s a burpee with a plank jack & the push up)
Diamonds: 4ct Mountain Climbers
Clubs: Jump Squats
Spades: Diamond Merkins
Jokers: (25) 4ct Flutters

In total, we did:
(104) 8ct Burpees
(104) 4ct Mountain Climbers
(104) Jump Squats
(104) Diamond Merkins
We had 3 Jokers in the deck so that is (75) Flutters, of the 4ct variety

We finished the deck at 0551 so we had 9mins left on the clock which was filled with:
(30) Flutters
(12) Hand-Release Merkins
(15) American Hammers

4 more 50yd runs at 50%, 75%, 100%, 75%

Moseyed back to COT for:
Heels to Heavens
Freddy Mercury

COT today was pretty powerful for me. We had men that brought some real stuff today that they are walking through life with. As we say, you are not meant to carry this on your own; that would crumble any man. You have been called and designed to lead but the best leaders have a group they work with. In F3, we call that group a Shield Lock.
Remember, sometimes you need to modify the game plan. However, DO NOT use that modification as an excuse to not give it your all.

It’s been my honor.
Maximus

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Long Duck at The Coop

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It was a brisk morning at The Coop. As Site Q I feel led to write a quick Backblast for LD.

COP
30 SSH
20 Wind Mills
20 Tappy Taps
Mosey to Pull Up Bars

Partner up. Partner 1 runs down and up hill once while other partner chips away at the board of pain.

100 Pull Ups
100 toes/knees to bar
200 Merkins
200 Big Boy Sit Ups

Mosey to parking lot – 2×50 yard sprints

Back for COT.

Great lead by Long Duck!

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NYE at the “Ant”- BB 2wks late

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Link to the Pre-Blast: https://f3thefort.com/2019/12/18/the-force-to-bring-us-back-in/

The script changed but we discussed burnout and the challenges associated with getting burned out. Nevertheless, we did some work with heavy sand bags and rucks. The legs were put to the test and teamwork was present.

A lot remains on the written weinke which should see the light of day or the darkness of the gloom…some day.

Until next time.

Maximus

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Petty Officer Taylor J Gallant

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On this breezy and 66 degree December morn, eight badgers answered the call to post for the last Monday of the decade. We honored Petty Officer Taylor J Gallant by putting our all into a one hour suck fest.

The Work:

Run 1 Mile (4 Laps)
60 Burpee Pull Ups
Run 800 Meters (2 Laps)
30 Burpee Pull Ups
Run 400 Meters (1 Lap)
15 Burpee Pull Ups

It was an oldie but goodie, and fun was had by all. We finished just in time for a quick round of flutters and mosey back to COT.

It was great to see Shield and Cheddah back from their stints on IR.

Announcements: 

Read your newsletter.

 

Prayers/Praises:

Dirty Harry enjoyed a prolonged break with his M over Christmas – her longest stint off since starting her new job. Praise for that time, prayers that it happens again soon.

Pray for your word for 2020 and for each PAX to step up and lead in their respective circles of concentrica this year and beyond.

 

Dirty Harry – thank you for trusting me with this last Badger of the decade.

Punch List out.

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Extortion 17 Spl Spencer Duncan

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Five men posted at Honey Badger to honor the 31 heroes of Extortion 17, and Spl Spencer Duncan.   Conditions were cold and raining.  NaFo has two entrances with some awning cover and we utilized both.

Warm up:
Under the large awning: Run loop under awning, 17 times, drop a clothespin in the bucket to keep count.
Then warm up exercises:
SSH (IC 12x)
Windmill (IC 10x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
All pax in plank: read story of Extortion 17 (copied below)

Thang 1:
13’s: start at a bench do a derkin, bear crawl to other side, do two derkins at other bench, change incrementally to 13
(do box cutters for the Six…)
Do 31 step ups
Plank for the Six
Read Spl Spencer Duncan Story (copied below)

Thang 2:
Run to small awning (distance of 350 feet)
17 Block Curls
17 Block Squats
31 heavy Freddies, hold block and do freddie mercuries
(Plank for Six…)
Blocktanamo: standing, line up hold block out at 90 degrees, each pax runs and presses/slaps/etc the other pax’s blocks.

Thang 3:
Run to Large awning
Indian Bear Crawl
21 bobby hurleys
21 squats (IC)
Indian Bear Crawl-Merkins
21 jump squats
31 calf raises

Thang 4:
Run to small awning
21’s: 20 block swings, 1 merkin…change incrementally 21 merkins
This was cut a little short due to time, and it quite sucked.

Run back to large awining
Fini, COT

Prayers/Praises
Dirty Harry’s wedding anniversary is Dec 24; HarryCarry’s first born turns 16 today; Marriages; those in medical care.

Reason for the season: Born that man no more may die, Born to raise the son of earth, Born to give them second birth.

Reason for the workout:
Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. It would never return. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

Specialist Spencer Duncan was born Feb 6th 1990 in Meriam Kansas and graduated from Olathe South High School in 2008.

He knew he wanted to make a difference in the world, and chose to join the US Army Reserve after high school. After basic training at Fort Knox, Spencer qualified as a helicopter repairer and was stationed 7th battalion, 158th Aviation regiment in Kansas. He loved working as a mechanic and became door gunner for Chinook helicopters. In May 2011, Spencer was sent to Afghanistan for his first deployment.

Specialist Spencer Duncan, 21, was a member of the Extortion 17 air-crew when it was shot down in the Wardak province on August 6, 2011. He is survived by his parents Dale and Megan, brothers Tanner and Calder, and his beloved dog Dixie.

When Spencer’s body was returned home to Kansas, over 15,000 people turned out to line the roads and show solidarity with the Duncan family. Specialist Spencer Duncan was posthumously awarded the Bronze Star Medal and Meritorious Service Medal. He is interred at the National Cemetery in Ft Leavenworth Kansas.

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Let Me Wobble

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The Arsenal. Full Moon. 28°. Shorts.

Soft Pretzel and Atlas showed at 0500 for the pre run.

Looped around parking lot twice as the stragglers rolled in.

COP

Movements –
SSH x 25
Merkins x 11

Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise, Deep Squat stretch

Weinke

Main form of transportation: Bataan Death March (BDM). Indian run w/rear PAX doing 5 burpees.

BDM around back side of school to playground.

Aiken Legs
20 Squats
20 Box Jumps (Step Ups dude to icy conditions)
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks
Run a lap around playground

Jack Webbs
1:4 – 10:40

Pause. This is the first time I’ve ever successfully completed Jack Webbs from 1-10. Thanks to the community of F3 and the Qdrenaline for the continuing acceleration.

#morethanaworkout

Repeat Aiken Legs

BDM to new location up the hill from practice field

Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks

Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40

It was during the Ass Webbs that One Niner decided to beat box to the cadence of our squat pulses. It was well received by all, and we all decided we would wobble. Some twerked.

Head back to COT w/light mosey

Hamstring stretch because I thought I thought I would collapse during the mosey…

Mary
LBC x 30
Protractors
Heels to the Heavens

COT
Bounty Hunter’s friend – 6 month old passed away while sleeping (SIDS we believe).
PAX whose 5 year old had a small stroke (sadly I cannot remember his name)
Other PAX currently dealing with loss and health issues.

Thanks to Happy Meal and Brexit for the opportunity to lead.

Punch List out.

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Twitter Burpee Challenge

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There is something about twitter and Slack (your welcome Crab Cakes) where you get to poke the bear and start a rash of replies about which AO is better, which one will have more PAX post, and who’s WO will SUCK more. Your YHC tried to create an unofficial convergence by calling out multiple PAX, and then Punch List took it to another level and would do burpees if additional PAX would post….Stang where were you???? Your Vols are bowl eligible, you should be posting now that you can be seen without getting grief. Actually where were all those PAX who were called out??? Disappointing, we all wanted to see Punch List do 100 burpees 🙁

The 12 PAX who did post were not disappointed.

The Thang:

Warm up with toy soldiers along roadway for 2 light pole lengths (longer than I thought), return with knee ups and lunges.  Circle up for COP – some windmills (Dirty Harry loves these!), Imperial Walkers, Hillbilly Walkers, Slow Squats, and merkings. Mossy past the pull up bars….PAX were shocked we didn’t stop there….they just didn’t know what as in store for them…to the bottom of the hill for round 2 of COP. Moroccan nightclubs, overhead claps, and toe touches.

Mossy up the hill to the pull up bars. Time for the real thing. Dora 400! Partner up. As a duo, 60 pull-ups with a challenge that each PAX does 20 true pull-ups (not using the foot rests). 100 merkins, 150 squats, and 200 LBCs. I know, this does not total 400….The other partner runs to the bottom of the hill and back.

Each PAX was then required to do 10 true pull-ups and 10 toe touches, while resting wall sits. Once completed, 5 more pull-ups. Can’t get better without doing them and they are the best exercise out there!!

Mossy to crosswalk and sprint to next crosswalk. Finish with 3 minutes of Marry.

Appreciate the opportunity to lead and push PAX on pull-ups, thanks Punch List.

Read the newsletter!

Prayers for Cash and Karrie who are fighting cancer….you can do it!

Trucker out

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3rd

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It was blessing to post with 13 #HIMs today.  We were sweating like crazy 15 minutes into the workout.  YHC has not seen WWL in months. Stang surprised us by posting at today’s boot camp instead of running the trails.  It was great to see all of the Pax in the gloom.  

The Thang:

Mosey to the curved parking lot on 160 

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), MCs (15x), LBCs (15x) 

Mosey to the parking lot on top of the hill 

Pain Stations:

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Flying Squirrels, Reverse Crunches and Donkey Kicks in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot on 160

Partner up. Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partner Leg Lifts (15x for 2 rounds), Partner Squats (15x for 2 rounds), Pepper Grinders (15x), Scorpions(15x)

Mosey to COT

Moleskin: 

In order to have significant impact on others you must put others first. Put God first, others second and yourself third. 

We say “I am third” and even wear that saying on our clothing. How do we put ourselves third?

There are daily opportunities to be third, like opening the door for someone. Be there when someone is struggling. Serve the poor. Listen to others perspective and value it.

Peace,

Deacon 

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