Tag: Rad

The SWAMP – RUCK WOD

Leave a comment

Well I’ve royally sucked @$$ at posting BB lately, so figured I better get this one up before I forget.  There are some workouts were  you just leave feeling motivated and this was one of them.  I saw everyone come together, great 2nd F, and a killer work out.  It’s days like this when you have a hard time remembering what life before F3 was like.  Anyways onto the workout….

Warm Up 

Rucks Overhead – 10 O/H presses

Rucks Overhead – Mosey 100 yards

10 O/H presses

Rucks Overhead – Walking Lunge 100 yards

10 O/H presses

Rucks carried by waste strap  – Mosey 100 Yards

10 O/H presses

Rucks Overhead – Mosey 150 Yards

RUCK HEAVY WOD 

We get to my truck to see the bed of fun, 6 sandbags, 2 cement pipes and a bunch of carabiners.

We quickly and efficiently build a snake out of the sandbags (each sandbag is connected by a 8″ clip, making a giant snake) and grab the cement pipes and make our way out.

RUCK UP and grab weight

We embrace the suck and ruck to the HD parking lot.  Here one group carries all rucks and runs the parking lot while the other performs some exercises:

10 Merkins

10 Squats

Cement pipe on chest – Team big boy sit ups with O/H press (I think Truckers hand slipped a time a or two and about crushed WWL)

Switch

RUCK UP and grab weight 

Carry for a good bit and embrace the suck once again.  We make our way to a grassy area.

Partner drags – 40yards and switch then repeat

RUCK UP and grab weight 

Make our way to the fountain (FOUNTAIN OF DOOM)

We do laps around the fountain, always staying as a group and completing it together

Gorilla Walks

Walking Lunges

Side Planks (Hands on Fountain)

Bear Crawls

RUCK UP and grab weight

Make our way back for COT and wait for BC to return.  Oh yah and while we wait, RUCKS O/H.

Met up with Bones and the BC for a great COT and ending prayer.

Great workout, Great MC, and Just amazing teamwork.  Everyone gave it all they had the entire time and really pushed through.

Thanks for coming out and supporting me and RUCKING!!!

 

 

TClap |
2

Ruck W/O: Playing with Large Sacks at Golden Corral

Leave a comment

After focusing on running and boot camps for so long for the P200, my ruck was getting dusty. I knew I had a ruck Q coming up. When Rad reached out to me to see if I still wanted it, I was not sure. We have some heavy duty seasoned ruckers in The Fort and I did not want to Q below their level. Plus, I wanted to keep the weinke simple enough for those who put alot into their running training for the sake of the ruck. Hopefully I found a middle ground.

8 Ruckers were ready. The boot campers tore off with Sir Topham Hat at the Q….wasn’t going to be any easier for them. We rucked up a little heavy with 4 qty 60lb sandbags, one per every 2 PAX. Rucked over to the Grace Presbyterian church parking lot for a quick COP:

Rucks off, 20 ea, in cadence
* SSH
* WM
* IW
* MNC
* PJ

Then we started

The “play area” was between two parking lot lights, approx 25-30 yards or so apart. Starting at one end we would each complete a series of ruck exercises, then with a partner take turns getting a 60lb sandbag from the start to the other end of the area. Once we get to the other end, complete the series of ruck exercises again. Then partner work again getting the sandbags back to the start. Out and back with the sandbags is one round. We did 3 rounds. No stopping, just keep getting after it until time is up.

Ruck Exercises, 10 ea:
* Squat
* Curl
* Swing
* Upright row
* OH Press

Sandbag Rounds:
1. Forward/upward press toss
2. Reverse scoop overhead toss / deadlift overhead toss: back is facing direction of bag travel. Bend down, grab sandbag, swing/deadlift up and toss overhead.
3. Sideways toss or shovel toss – right to left at first, then left to right on the return trip

Gleek joined us halfway through round 2. He wanted to try rucking, so Rad let him use his ruck while he went off with the bootcampers who were exercising in the same lot. Great job Gleek! Welcome to rucking!

The PAX did GREAT! ALOT of mumblechatter…..epic stuff with this ruck group! What is said during the ruck WO stays with the ruck WO. Made the workout fly by. Great stuff. We almost went for a for a fourth round, but opted to do 20ea of the ruck exercises then rucked back to the COT.

COT: In short, read your newsletter. Get out there, get involved. Alot of prayers said, and I am sure there were many more not said.

Pray for Zoe Deen, her family, and the driver of the car that hit her right around the time of COT.

I did not talk much during my Q. That is happening more and more. Less talking, more working. I briefly spoke while we were in listening position (rucks overhead) about how we all have some aspect in our lives that we need to get better. That we are out here trying to get better, to help others get better. We should be trying to get better in some way every day. I know I have alot of room for improvement in alot of ways. Today was one step towards that.

Thanks for the opportunity to lead.
-NASA

TClap |
2

We Have Something Good Here

Leave a comment

The faithful grew to 10 this week, some new, some old, but the buffet of pain has been a common stay. Starting off at 0500 is a Q’s dream as it provides ample time to deliver the Pax some pain.

A call was put out the night before for the PAX to bring some 65lbs or their weapon of choice, and all kinds of coupons showed up.

We did a warmup COP style and went off to the track. I promised out P200 PAX that the running would not be excessive, but I would not have been present based on past experiences, so I am sure it seemed like a mountain to them. Great courage on coming out and working through the post P200 pain.

First up was The Looney.
We ran a warm up lap to clear the track of debris and moved benches, lonely cones, and general trash off the track where our dreams came true.

7 400 yard sprints round the oval at AYG pace. After each lap, 20 yards weighted lunge. The book called for 65 lbs, but all shapes and sizes were had.

After we hit 4 rounds, it was all down hill, although I am not sure the breathing was any easier. We then proceeded to the Brenton with our remaining time.

The Brenton was 5 rounds of 30 yards bear crawls, then broad jumps back with 3 burps after each set of 5 jumps. In succession, this ended up as a killer. Great way to spend 10 minutes of your life right there.

At that point, we were on our way back to COT. We finished with peer led ab work. Did we care about the 6 quitting time? NOPE, The Honey Badger said to have all PAX lead, so we ended at 6:03.

Thanks men for the opportunity to lead. Wegmans is on Q next week.

COT.

TClap |
6

Gettin’ SWOLE! – Too many Ruck Merkins to Count

Leave a comment

Was reminded the day before of my Golden Corral ruck Q, so did the only thing I could think of – tabata.  Sort of.

Deacon, Mainframe, Rad and I rucked over behind the Teeter and did the world’s fastest warm-up that consisted of some windmills, moraccans, imperial walkers and curls.  Threw the rucks back on and hit the first tabata:

  1.  For 5 minutes, each minute do 30 side straddle hops and 10 merkins (w/ the ruck on) (150 ruck side straddle hops, 50 merkins).  Thankful for the Rocky theme music and Dropkick Murphy’s to get us through it!
  2. For 5 minutes, each minute do 15 squats and 10 merkins (w/ ruck) (75 ruck squats and 50 merkins)

Next up – Partner pushes down the HT parking lot w/ exercises.  Partner 1 pushes partner 2 (both have rucks on) about 50 yards, then drops and does 35 flutters and 20 ruck merkins.  Partner 2 pushes partner 1 back to the starting line and does the same thing together.  Do that two more times.  (140 flutters, 80 ruck merkins).

Last, but not least, 3 sand bags were waiting.  4 stations – 1) no sand bag, just ruck, 2) 40 lb sandbag and ruck, 3) 60 lb sandbag and ruck, 4) 90 lb sandbag and ruck

  1.  each of the 4 pax gets one station and we do 10 squats per station in order moving to the next after each w/ no break.
  2. do it again, this time w/ chest press.  Press each of the sand bags (or your ruck if you’re at that station) x10, 4 stations in a row, no break.

Did a full lap (running of course) around the Harris Teeter complex w/ rucks on.  The pax did great.  Think we can all say we got our chest work in for the week.  I haven’t been that sore in some time.  Final count – 180 ruck merkins, 150 ruck side straddle hops, 140 flutters, 115 weighted squats, 40 weighted presses.  Gettin’ SWOLE!

Until next time –

Cha Ching

TClap |
1

Taking it easy at the Golden Corral

Leave a comment

After two Qs last week, YHC’s creativity was all but spent. Nevertheless, when Old Bay asked if I could fill in for Boeheim, I agreed to help. I still have that Twister spinner I made for a previous Q, so I already had something “prepared” in case I didn’t have time to come up with something new.

Not being satisfied with repeating something, I decided to at least update the board a bit (and tried cutting off a finger in the process, so ignore the blood stain if you see it). This will come in handy later, but I’m getting ahead of myself.

14 cold-ish PAX (well, 13, as Cake Boss came rolling in late) posted to Golden Corral before dividing up – six to ruck with Mainframe, Old Bay to run by himself, and seven for the bootcamp. Disclaimer was given (probably my best yet), and off we went. The first couple minutes of the mosey around to the back parking lot were spent explaining what we were not doing: no somersaults, no inverted burpees, no flips, etc. Apparently people get concerned when they find out it’s a Jedi Q. Incorporating knees to chest, butt kickers, and karaoke, we wove around until we found a good spot in the corner of the back parking lot to warm up a bit.

COP/Warm-up

My warmups are getting a bit repetitive, but it seems I feel the need to stretch the hamstrings and open the hips with:

10 windmills IC

10 low slow squats IC

10 hillbilly walkers IC

10 merkins IC

Downward dog with cross body ankle grabs (probably the weirdest move of the day)

Not feeling quite warm enough, we moved over to the curb for some dips and crab cakes, Jack Webb style: one dip and four crab cakes (single count, with hands on curb), all the way up to ten and forty. Our shoulders got nice and toasty, though there were many modifications including a fully-seated version of the crab cake, but since Cake Boss has 60 pound weights at the end of both legs, grace was extended.

Shake it off, then mosey around to the front of Harris Teeter for the remainder of our fun.

The Thang

As mentioned, the Twister spinner made a reappearance for today. Basically, spin the spinner, do the exercise as prescribed, then run across the parking lot to the stop sign and back. Rinse and repeat. The exercises:

Two Arms

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

One Arm

Donkey Kick (x20)

Merkins (x20)

Burpees (x10)

Dips (x20)

Two Legs

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear Crawl

One Leg

Donkey Kick (x20)

Burpees (x10)

Squat Jumps (x20)

Bear crawl

The first spin resulted in one-arm merkins, which was a real crowd pleaser following the Jack Webb dip/crab cake combo. That, and they’re one-arm merkins. Other exercises completed include burpees (normal, one arm, and one leg), donkey kicks (normal and one leg), dips (normal and one arm), bear crawl (just normal), squat jumps (normal), and merkins (normal). I can’t remember the order, but it was pretty balanced, and there was a lot of running involved, ending with a quick run to COT to meet the ruckers and runner.

Announcements

  • Read your newsletter
  • Yeti is coming up. Sign up and do it.
  • February second Tuesday lunch will be at Pasquel’s (with either a hard or soft q sound, depending on who you ask) rather than Fort Mill BBQ.
  • Maybe some others, but Decibel was in a hurry.

Praises and Prayers

  • ChaChing’s grandpa passed away over the weekend, so prayers for the family and ChaChing and his wife as they travel north today.
  • Cake Boss’s thirty-something plumber Jason had a stroke (and answered the phone in the hospital)
  • Decibel’s son’s classmate Violet has meningitis
  • Prayers for the community in light of recent events

As always, it was an honor to lead these men, and you can ask any of the bootcamp guys – it wasn’t bad. You need not be afraid of a Jedi Q. We don’t always do weird inverted stuff. Sometimes I need an easy day.

-Jedi

TClap |
4

Ruck to Honor Master Deputy II Micheal Robert Doty

2 Comments

Lift your rucks up and hold them over your head.  Let’s take a moment to understand what we are here for today.

Yesterday I attended the celebration of life for York County Sheriff’s Duty Mike Doty.  I heard story after story about a man who took his work, family and friends with an equal level of seriousness.  This seriousness was driven by a passion to help people.  Whether it was a complete stranger, a family member, or a friend he was there without question and, as was pointed out, without a complaint.

One story told by his pastor was how he liked to look good.  I can tell you first hand, this is true, as I remember the day I met him in what I think was the winter of 2007.

My brother in law joined the Fort Mill Police Department in 2007 and two of the first friends he made were twin brother Chris and Mike Doty.  They were both intentional about welcoming him into the police family.  I quickly learned just how blurry the lines become between the PD, Sheriff’s Office, and the Highway Patrol.  This was primarily from what I witnessed in the actions of Mike and Chris Doty.  I hung out a fair amount with Chris, but did not have the opportunity to get to know Mike largely due to the shift he worked.  However, I remember the day I met Mike when he showed up to a small party I was attending with my brother in law and Chris.  Mike was on duty so he was in uniform and it being the winter he had on a beanie.  I specifically remember him being happy with his beanie because as he said it, “it matched the color of the uniform.”  I didn’t know why I remembered that tiny detail until yesterday.

This tiny detail is an example of how Mike approached everything.  Most of us would have simply grabbed a black beanie and been happy with warm ears, but not Mike.  He took things that extra mile.  This clearly carried forward into the impact he had on our community.  His intense passion for stopping underage drinking and drug abuse was a topic I heard more than once yesterday and have read about in news reports.  One specific example shared was a story shared by York County Sheriff Kevin Tolson about Mike’s focus on the opioid crisis we have today.  Again, not doing anything halfway, Mike initiated the York County Narcan program which trains officers to recognize opioid overdoses and take measures to reverse the effects.

I shared these thoughts with the PAX at the beginning of the workout all the while holding our rucks over our heads.  The focus for day is Mike Doty and like Mike we would not do anything halfway.  We would do reps based on numbers in Mike’s life and we would do them with an attention to detail and in good form.

With the rucks still over our head we would start where Mike’s life began.  Mike and Chris Doty were born on February 2, 1980. 

Birth 2/2/1980

  • 2 Overhead Squats
  • 2 Ruck Thrusters
  • 19 Merkins
  • 80 Single Count Flutter Kicks 

12 Years of Service & 37 Years of Life

Next we focused on the years in Mike’s life that were the source of the stories and the man Mike was.  Mike lived a full, impactful 37 years and gave 12 years of service to the Sheriff’s Office.  To honor these years, we covered the entire parking lot in front of Harris Teeter with a fast paced burn for 30 minutes.  For the run, we carried our rucks either with straps on our chest, by the handles, or if you are Rad, over your head since we were apparently lacking in shoulder work.

  • 12 Man Makers
  • Run 100 Yards (Carry Ruck)
  • 37 Ruck Swings
  • Run 100 Yards (Carry Ruck)
  • 12 Squats
  • Run 100 Yards (Carry Ruck)
  • 37 Bent Over Rows
  • Run 100 Yards (Carry Ruck)
  • 12 Merkins
  • Run 100 Yards (Carry Ruck)
  • 37 Ruck Curls

Speed Ruck back to the start and complete the series a second time.

At this point we were all completely smoked, but not done.  We then turned to the day that the people of York County will not forget.  The day that as tragic, anger and sadness inducing as it was, also brought a ton of beauty to our region.  Detective Mike Doty’s passing was the birth of a showing of support for our first responders that many of us have not seen in some time.  It comes in the wake of a treatment towards our officers that simply does not line up with the appreciation those that put their lives on the line deserve.

End of Watch 1/17/2018

  • 1 Bear Crawl (100yds)
  • 17 Merkins
  • 20 Overhead Presses
  • 18 Squats

Lastly we concluded by recognizing Detective Mike Doty’s badge number. I really wish we had a full hour, because to do this justice we needed to do 809 reps of something.  However, given we only had three minutes left we did the following.

Badge number 809

  • 80 Flutter Kicks with the ruck over head
  • 9 LBCs with the ruck over head

Thank you to the PAX who posted today for giving it everything you had!  We all went into this knowing that a 45 minute workout would never live up the level of respect we have or the tribute that we would truly love to pay; which is why everyone was crawling toward the end.  It was HARD but it should be when you attempt to honor a man like Detective Mike Doty.

We will continue to lift up the Doty family in our prayers.  We also continue to pray for the quick recovery of Sergeant Randy Clinton, Sergeant Buddy Brown, and Officer Kyle Cummings.  May the Lord watch over our first responders and keep them safe as they do daily for us.  Thank you to all of you for what you do daily and know that the men of F3 Back the Blue!

TClap |
27

A runner Qs a Bootcamp

Leave a comment

We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made that up. They all looked terrible)  Thankfully the rain stopped and the disclaimer was given and the Ruckers walked off while the BC guys started right in on a warm up routine of Squats, Jump Ropes(simulated), Lunge Walks, Toy Solders, Karaoke, etc.. Being sufficiently warm we moseyed to the back of HT and circled up for a little Hip & Leg work.

COP – Single Leg Quarter Squats, The Clam Shell(yes it’s a little awkward), Jane Fonda, Front leg lifts, The thigh master, Flutters and some Merkins just for fun.  Now that our hips and legs are ready to run lets go.

The Thang – Mosey to the bottom of the hill by the new apartments, educate the newbies about the hill that used to be there and how no GC workout was complete with out it. The new hill is paved nicer a little longer and not quite as step but it is still worthy of being run up and down several times.  The Q chose to do a round of 11s with LBCs at the bottom and Carolina Dry Docks at the top.  The Pax did great and nobody got lapped by Jedi. Next we were off to the back of the Oil Change place for another round of 11s with dips and derkins, an audible needed to be called as I noticed you can’t run around the Oil Chang place anymore, you have to take a much longer route around the Auto Parts store too. Oh well, everyone agreed that more running was better. We had to cut this sort of 11 due to the longer run, so we headed back to COT.  With 2 minutes still on the clock I made the mistake of asking Jedi for an Ab exercise and he delivered with some terrible rocking thing that I hope to avoid in the future.

Announcements- The Yeti & read your Newsletter

Prayers/Praises – Prayers for the family of the fallen Police Officer, and Praises for how the community has come together to support Law Enforcement.

A Brief challenge to remember Beginnings, and to remember that God’s Mercies are new every morning.

 

TClap |
2

Snow Day – Pantheonish – RUCKS – SNOW

2 Comments

So yeah, I knew Tempo was going to be closed but I really really really wanted to “play” in the snow.  So I threw it out on Twitter that I would be at the Pantheon field with sandbags and a RUCK if anyone wanted to join.

To my SURPRISE, OLAF and Maximus were there!!!

The workout:

Warm – Up

Unload the Truck – Workout in itself

Sandbag lap around the field

A second lap around the field but now we tossed sandbags the entire way

Half lap tossing/carrying sandbags

Coupon Suicides 

These ran the entire length of the soccer field – How it went down

Mosey carrying sandbag – 40, 60 , 80 to first check point – drop it sprint back to start and back to coupon – exercise – 40 = curls, 60 = Squats, 80 = Deadlift – Carry back to the start grab a different weight and repeat to next stop until we did the whole field.  That went down twice.

Circle of Pain 

Gathered in a circle and each took turns calling out exercises

Round 1 

Rad – Curls

Olaf – Overhead Press

Maximus – Tricep Extension

Round 2 

Rad – Ruck Swings

Olaf – Lift up and over soccer goal post (AWESOME IDEA)

Maximus – Cleans with squats and overhead

Round 3 

Rad – Run a lap around field alternating carrys – Bear Hug – Farmer Right – Farmer Left – Overhead – Tray Carry – Carry by waist strap

Olaf – Low Slow Squats

Maximus – Curls

Thanks for coming out guys and always allowing us to push ourselves further than we think.  Prayers for officers and safe travels.

FUN TIMES

 

TClap |
11

Goruck Welcome Party prep at Golden Corral

Leave a comment

14 HIM’s showed up at GC for a crash course on the welcome party portion of a Goruck challenge, or to remind themselves how much the welcome party sucks.

We started with 12 HIM’s but stole Royale and Copyright from their planned boot camp workout.

Welcome party training consisted of a very simple combination of merkins, mountain climbers, SSH, flutters, overhead squats, curls, presses and Ruck swings at a 30 count of each – followed by a 100 yard bear crawl. This was a time hack with 15 minutes to complete the task.

The PAX made the time hack – but forgot that Rucking is a team activity. All 14 finished the hack at different intervals. The punishment for non-compliance was man makers x10.

After a quick breather and reminder the Goruck is about teamwork, new leaders stepping to the forefront, and that Welcome Party’s suck. We tried the task again.

This time the PAX worked perfectly as a team – but the time hack was missed. The punishment was manmakers x10.

At this point we had completed 500 ruck reps and still had seven minutes to spare. We finished up with 100 yard ruck tosses broken up into 50 yards tossing a 40 pound sandbag and 50 yards tossing a 60 pound sand bag

COT

TClap |
2

Pantheon Tribute to Mr. Clean and His Bride

Leave a comment

Warmup:  Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1:  Side Straddle hops to summersault to Station 2:  Pullups on Fence,

Station 3:  Bombjacks to Lunge to Station 4:  30lb kettlebell swing,

Station 5:  Burpees to Crabwalk to Station 6:  50lb Ruck Press,

Station 7:  High Knees to Bear Crawl to Station 8:  20 lb Sandbag American Hammer,

Station 9:  Squat Jumps to 1/2 Suicide to Station 10:  40lb Sandbag Slam,

Station 11:  Goofballs to Bear Crawl to Station 12:  20lb Ruck Upright Rows,

Station 13:  Roll Merkin to Gorilla Walkers to Station 14:  10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers:  For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life.  For Lutefisks mother to be cured of cancer.

TClap |
0