21 posted to Clydesdales. Pretty simple backblast. We ran. Here’s what many pax ran, but not all.
Great morning for a workout! 13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.
We ran past BP in front of Jimmy John’s for a bit of COP warm-up:
The Thang
We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring. Time for a burning ring of fire. Each pax was to start at a cone, doing the exercise (and count) written on the cone. Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!). After planking up , the pax runs to the next cone. Rinse and repeat until all 12 cones completed. Pax were encouraged to pair up. YHC struggled to keep up with MOAB. Here were the exercises, in no particular order:
Once completed, we moseyed to a nearby wall for a little People’s Chair:
Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)
We ended with Jack Webbs. But wait! We got to COT with 2 minutes to spare so we did a few ab exercises.
Great work by all! Thanks to Hootie for the opportunity to lead!
Keep it spicy,
Old Bay
I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.
Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.
Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.
Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.
Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.
Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.
Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.
Thanks to Jekyll for the opportunity!
-Mainframe
The weather was perfect for a run this morning. We ran to the right, over 77 and down for the biscuit loop and back. Bass-o-matic took us out.
We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.
Here’s what it looked like… The Thang:
We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.
Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?
Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.
Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.
Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.
We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS
Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.
The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…
The party bus came, saw, and spread the love…
-DH
I was excited to Q Block Party after the co-Q at The Fort on Sat. I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail. Cars began to file in and the cars kept coming. I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.
Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed. Since the park has several obstacles littering the grass from the festival, I was going outside of the park. We moseyed to the first parking lot up front and circled up.
Mosey over to the sidewalk and wall near Springs Global. 3 exercises , 3 sets, decreasing reps each set.
Mosey to the big hill and meet at the top parking lot. 3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.
Mosey back to the sidewalk and wall where we started and do one more set of dips and derkins 20 & 15. Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus. We ended back at the parking lot for set of LBC’s.
This was a great morning and I enjoyed the chatter and hard work. Through the Q Source, I have been motivated to look for ways to continue to accelerate in all areas. I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith. I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need. I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.
Thanks Esso for the opportunity to Q and lead the Pax.
Rebel
We had a 8 Pax post at the Colosseum today for a high impact workout. There were 3 respectables among us (Rebel, Bassomatic and Asphalt). They posted strong, ran hard and made us hustle to keep up with them. Straight Up met us after his pre-run and he was ready to bring it. Shout out to Fogerty for blessing me with this opportunity Q.
The Thang
Mosey to the back parking lot
COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x)
Mosey to the basketball courts and partner up.
Dora (100 Merkins, 200 LBCs, 300 Squats).
Mosey to the front of the school.
Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.
Mosey to the next parking lot.
Moleskin:
We are so blessed by God’s grace that sometimes we take it for granted. He sends angels before us to protect us on a daily. For example, do we stop and thank Him for daily traveling grace and a safe commute to and from our workplace? We should.
Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.
Forgive others. Giving grace to others ensure your freedom. Freedom comes from not holding on to grudges. Be free.
Peace,
Deacon
6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed! YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life. 32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!
The Thang:
Long loop around WEP
COP
SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground
DORA 1-2-3
Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.
Huddle Up
Got the PAX together to briefly talk about what F3 has done for me. I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play. Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about. Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants. The 1st F is the magnet, always pulling you in. The 2nd F is the glue, keeping you connected and active. The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.
Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.
Off to COT, but lets do some more while we count down to 0600. 30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.
Great Tuesday morning. So humbled and blessed with the HUGE turnout this morning. I couldn’t be more excited about being a part of F3!
FunHouse
10 at the hive for a Go Ruck inspired Kettle Bell workout
Warm-up began with:
We then moved to the side of the parking lot to complete the body of the workout
10 sets of:
Finished at exactly 6:00… Just like I had planned…
Celebrating Bass-o-Matic Birthday! 10 HIM came to the Ballroom for a cool 45 degree morning workout and a chance to get better. No FNG’s, Disclaimer, and a question to all the Pax, Are you accelerating ???
Time to Mosey!
Circle up for the most important 10 mins of the morning : The Warm-up! (avoid injury)
SSH x 15, Moroccan NightClubs X 10, Imperial Walkers X 15, Merkins, X 10, LBC’s X 10, Windmills X 10, Cherry Pickers X 10, Hamstring Stretch (Right over Left) – (Left over Right) Touch your Toes, HillBilly Walkers X 10, 2 Flying Squirrels – Warm up Complete – Time to Mosey!
Start with some DORA – Partner up! : 100 Bobby Hurley’s ( Partner Plank ) X 20 : 200 Dips ( Partner takes a lap ) : 300 Step ups (Partner take a lap) – modified to 200 Step ups.
Time to Mosey around the school to the Wall ! Pax immediately took their spots on the wall without hesitating, but the Q had to explain the Red Chair sitting empty. Circled up the PAX for a quick Happy Birthday Bass-O-Matic salute, and explanation of the Red Chair that was RESERVED for the Birthday Guest! Bass-O-Matic took his spot on the throne, Pax took their spot on the Wall for the standard Wall Sit with one Pax jumping out of line to complete an exercise that was instructed by Bass-O-Matic. That’s right, the Q had been turned over to Bass who had full discretion for the reps and the exercise to be completed by the PAX jumping out of line. We worked our way down the line with a big grin worn by Bass-o-Matic, as he relaxed in the chair. Recover! Rinse and Repeat with Bass in full control of the Pax, but this round he completed the exercise he called out, side by side with each Pax! (Impressive!! – HIM)
Recover: Time to take a minute to Revisit the “Theme of the Month – “Being Still” : Time to Organize Personal Priorities, What are your Strengths and Weaknesses, What Can YOU contribute, How can you become an Encouragement and Helper rather then a drag or disappointment. Being Still is an opportunity to see who “we” really are! “Being Still” gives you the time and privilege of knowing who GOD really is……..YOU can lean on him, He can take away your burdens, He can provide STABILITY in your life! Offer God the gift of Stillness in times of Quietness! Aye!
Time to Mosey! We made our way up to the front of the school where 4 of the Light poles had cardboard signs beneath them…..words of encouragement! We circled up at the first light pole and completed the words of encouragement with each Pax taking the lead for an IN-CADENCE workout. We completed the set of 3 exercises at each of the 4 Light Poles before heading back to COT with 1 minute to spare:
1st Lightpole : Flutters x 15, LBC’s x 15, Shoulder Taps x 15
2nd Lightpole : Merkins x 15, Man Climbers x 15, Wide Arm Merkins x 15
3rd Lightpole Low Slow Squats x 15, Sumo Squats x 15, Lunges x 15
4th Lightpole : SSH x 15, PlankJack x 15, and finally BombJacks (OYO X 15)
COT: Reminder about Mental Health conversations and awareness! Q Source, Prayers and Praises: Closed out.
Blessed for the Opportunity to “Q” – Blessed for F3 and association with HIM!