Tag: Rad

6/19 GC Ruck

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With the first of my 3 Q’s this week we jumped ventured into the world of GoRuck with their Wednesday Workout from last week. It went something like this:

Partner Up and grab a sandbag
Movement: One mileish to Tega Cay Elementary switch sandbag as needed
PT with your partner: 50x Sandbag Front Squats
50x Ruck Merkins
50x Ruck V-Ups
Movement: Ruck back to COT

YHC got a little aggressive with the distance and movement which impeded finishing the second round of PT

PAX put in great effort. I’m sure I’m missing some from the tag.

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Tempo – WindJammer

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Had 5 for 5 miles out to the lake and back via WindJammer.  Great run and great fellowship as always.

Stoked to see NASA out for a second time with me this week, and feeling better.

Lifted up Cha-Ching and the new baby, and Spuds father.

Until next time.

 

Oh yeah, 4:50 – Pre – Bootcamp before the run started this week and will continue next week!

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RUCK – GC – RUCKICIDES

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Well it was my turn to Q again and was digging through my twisted mind as to what to do and I started thinking about something with Suicides.  Then the lovely thought came to mind about doing RUCKICIDES, and from there the workout took shape.

Router put out for a pre-run so of course the usuals showed up to do it, but was excited when OLAF wasn’t really feeling it.  So Jedi, Cha Ching, and Router took off for 3 miles and Olaf and I grabbed an 80 and 60lb sandbag, plus rucks and did a little under two miles in 30 minutes.  Those got heavy!!

On to the Ruck, was pumped to see 9 PAX out today!

Warm up

Indian run where last person does some cleans with the sandbag – well that turned out to be way to easy for everyone else and confusing so about 15 seconds in I yell “Screw this, RUCKS overhead”.  So then we run three laps around the parking lot alternating exercises while still running.

Rucks Overhead

Overhead Press

Away from Chest Carry

Curls

Farmer Carry

Overhead

Again all while running.

WOD:

Grab 7 Sandbags and the two person carry cement pipe and start moving.  We carry it to the church parking lot where RUCKICIDES commence.

First:

Bear Crawl – 5 merkins – Crawl Bear back – Bear Crawl – 5 Merkins Crawl bear back (length of parking lot)

Lil E is a bear literally, he beat Cha Ching if that tells you anything.

Second:

Walking Lunge – 10 Squats – Duck walk back – repeat (length of parking lot)

My butt is still sore…

Grab weight and move – This time whatever weight we were carrying beyond our rucks had to be overhead for a certain amount of time.  Sorry Cha-Ching that 80lb bag sucks!

Next we did timed bag toss relay up the hill to the fire station:

We set a time hack of 1.5 minutes and did the first round with the 60lb bag in 1minute 3 seconds.

We cleaned it up and did it in 46 seconds

Next we jumped up to the 80lb bag and knocked it out in under a minute.

At this point we had 6 minutes to make it back to COT and some distance to cover, so we grabbed all the weight and double timed it back!

Pumped for the turnout and to see NASA out there again!

I’ve got a full Q schedule so you won’t see me Q’ing for a bit but come out and support.

Until later,

RAD

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Round and Round at Beyond

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Sweatbox of a Monday. I was honored to be given the opportunity to Q a BEYOND workout.  BEYOND, the brainchild of Maximus acting on the very definition of reverse flow incubator.  See a problem/opportunity- create the solution.  Maximus so a need to push the men of The Fort not just physically but mentally as well.  Typically a bit of a deeper dive into what’s going on in a man’s life.

Theme of Concentrica was revealed to me through #collisionlearning only about a week prior.  I chose TCES as its a fountain of unlimited and varied painstations.  8 men answered the bell and after a disclaimer we went.

COP

More a of dymanic warmup with #Usualsuspects at either end of a short 70% run distance.  Although squatjacks and Imperial Squat Walkers created a voluminous amount of mumblechatter.  #crowdpleaser

Mosey to back parking lot.  Discussed Concentrica which is the conception of relationships, how they tie together and ordering them from most important relationship in the center moving outward to the “relatively” less important.  In order you have:

  • Center: M
  • 2nd ring: 2.0s
  • 3rd ring: Shield lock/brothers/horizontal friendships
  • 4th ring: Whetstone- mentor, mentee
  • 5th ring: Mammon (Work)

The THANG: Do exercise run a lap.  Simple enough

  • 5 Merkins/lap
  • 10: Squat/Lap
  • 15 Bombjacks/Lap
  • 20 Burpees/Lap
  • 25 LBC/Lap

We started with 5 laps and 5 merkins at each lap but I called audible.  STH and Gekko kept me honest up front, Double D, Rad, & Mr. Clean kept us moving and Pick 6/CB kept us motivated driving forward and never quitting

Naked Man Moleskin

Men- the concentrica model has been an incredible tool and roadmap for me.  I shared however that as someone who possesses an abundance of self awareness, I often know WHAT to do.  My problem is DOING it.  I’ll be successful in keeping the rings in good priority for a while, then slowly over time, I will revert back to an innately selfish being.  Before long, I have put work in the center, and yes even altruistic endeavors like F3 and Scouts in the center moving my M further out.  When conversations shorten, or happen less frequently, you risk the headspace of the most important relationship telling you they “don’t feel loved”, “don’t feel heard”, “don’t feel like a priority”.  This is the is RED ZONE men that you must pull the nose up immediately.  None of your relationships can truly flourish with out having the M in the Center. (Sky Q is inherent).  Remember that if we are pouring in to the M, have our alignment correct, she is much more likely to give you grace and latitude during your “peak work” times than when every work time is “peak”.

Go BEYOND and be the man at home that you are at the workouts and in the community.

Aye!

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Sea Legs

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We ran…we ran fast and farther than any other Sea Legs!  5.4 miles in 47 minutes.  Great conversation with 4 of the 6 just completing the RuckOver event with Cadre Rad the Friday previous.  My legs really started to tighten up at the end of this run.  Good to have Bono out, but he still hasn’t posted to a bootcamp?  How does that happen?

-Fin Royale

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Bucket-o-Pain – New and Improved With More Awfulness!!!

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9 bootcampers and 7 ruckers landed at Golden Corral for a buffet of painful options.  Drummond brought an FNG (later named “Manifold”) to partake in the meal.  Don’t know about any of the other bootcampers, but YHC was thankful not to be part of the rucking group when Rad rolled the giant tractor tire out of the back of his truck. No bueno.

5:15 arrived, and after a disclaimer was offered, the bootcampers took off for a mosey around Rite-Aid, down to the auto-repair place, and back to the front of Harris Teeter.  Stops were made along the way for various warm up exercises, including:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Sumo Squats
  • Peter Parkers
  • Dips
  • Windmills

38 Special came in hot, and caught up with us after our second stop on the warm-up run.

The Thang

At the stopping point in front of HT was the bucket of pain.  But this time the instructions were different than previous BoP appearances.  Here’s how it went:

  1. First exercise was drawn from the bucket.  Pax did 5 reps.
  2. Second exercise was drawn.  Pax did 10 reps of it, then repeated the 5 reps of the first exercise
  3. Third exercise was drawn.  Pax did 15 reps of it, then 10 of the second exercise, then 5 of the first.

Routine continued until 5 exercises were drawn (which had 25 reps).  Once completed, pax took a run around the entire front parking lot of the shopping center.  We had time to do this twice.  Here were the exercises.

  1. Round 1:
    1. 5 merkins
    2. 10 burpees
    3. 15 squat jacks
    4. 20 POGO (10 each leg)
    5. 25 plank punches
  2. Round 2:
    1. 5 jumping lunges
    2. 10 low, slow squats
    3. 15 moroccan night clubs
    4. 20 flying squirrels
    5. 25 Crab Cakes

After our second round (and run around the parking lot) we had time for a few minutes of Mary:

  • Flutters
  • LBCs
  • Chopsticks
  • Alphabet Soup
  • American Hammer

Time was up, and we headed back to COT.

Excellent work by all men.  T-Claps to Mainfold for his first post, and to 38 Special for his second post (in as many days). Thanks to Decibel for the privilege of Q’ing.

 

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Where is Spring??

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18 Men showed up on a very chilly April morning. The pre-ruck was very well attended, and the ruck portion was being Q’ed by Olaf and there seemed to be several implements of torcher that were assembled for the rucking PAX to carry around.  5:15 came and the disclaimer was given(in spirit if not actually) and the entire group was challenged to begin thinking of prayers that needed to be shared at COT. No prayers for your neighbors sick cat, what do YOU need your brothers to know and pray for in your life?  With that the Ruckers were dismissed and the rest of us circled up for some COP.  SSH, IW, Squats, on your side for some hip flexing and strengthening – Jane Fonda – Leg Circles forward and reverse, back kicks.  All on your side 5 count then flip sides. Strong loose hips are key to injury prevention.  Mosey to lay out the cones for a 5 corner workout tour around the Golden Corral. 1st cone at the bottom of the hill(10 Bomb Jacks) Cone #2 at the top of the hill(20 LBC) Cone 3 around Auto Parts and Oil change(10 CDD) 4th cone at COT(15 Squats) Cone 5 at Dominos(15 Merkins) You vs You workout, you choose how fast you want to push it, how hard you want to work.  The PAX did awesome, everyone finished at least 4 full laps and a few did 4 plus, Mileage count was over 3 miles, pretty strong for a 45 minute boot camp.  Final mosey to COT

Announcements – Strawberry Fields, Guidance & CAH, Bonsai has Beyond next Tuesday at GC

Prayers & Praises – Continued prayers for Badger – Prayers for patience and wisdom with young kids(especially boys), Prayers for healing for the young kids in our community growing up in dysfunctional or non-existent homes, prayers for patience and energy to continue dealing with the racial injustices that many of us don’t want to admit exist.  I appreciated the hearts of the men who shared this morning, and challenge the PAX to press into being vulnerable with our real struggles and needs so that we can properly car for each other.

 

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Too much work at Golden Corral

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Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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Hump Day… Whatever… Pantheon 4/4

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11 came to Pantheon ready to tell Hump Day to go pound sand. Too often, men look at Hump Day as the day that they check out and coast to the weekend. We aren’t those kind of men, so we will push hard and make it count everyday…

Warm-up:
1 lap around the lot to the side lot
Windmill x 10
IW x 10
Merkin x 10
PP x 10
Moroccan Nightclub x 20
Squat (with a hop) x 15
SSH x 20

On to the fun…
Mosey to playground (in parentheses are the mods)
20 burpees (15)
400M run (down and back)
20 Pull-ups (Supine pulls)
400M run (down and back)
20 Handstand push-ups/CDD (20 or 10-10 or 20)
400M run (down and back)
20 Swerkins (LBC)
400M run (down and back)
20 Knees to Chest

Once complete, we headed to the back lane for Hair Burner Relays
2 teams
Each team performs an exercise while the front men do a hair burner of 100M (50) then Overhead carry back
Exercises will be determined by the winner of the heat…

Mosey back to COT

=================================

NMM:
A couple of thoughts…
– If you are at a workout with Cha-Ching, Straight Up, Longshanks, and/or Jedi, you will likely be behind them. You should know that going in, so you don’t feel bad when it happens.
– Straight Up may not actually be from this planet. Dude is fit…
– CSPAN is still one of the wiser men I know, despite his current injury-related inability to do a proper Merkin…

Helmet, out.

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