Tag: River Rat

Simple is good

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It has been atleast 12 months since I have even posted at The Armory, let alone Q’d.  Probably longer.  But when Assassin asked you to do something, you do it.  Plus it was new and fresh for me which is good for all of us.  I came with the basics and it worked.  Biggly time.

Weather was suspect- rain like beast at 0430.  I had thought I may incorporate a wheel of fire, chalk, etc but looking at the elements we went for cover under the church doorway.

The exercise are below.  Between each round, bearcrawl the length of ramp and run back to start

  • Round 1 10 reps
  • Round 2 15 reps
  • Round 3 20 reps
  • Round 4 10 reps

 

  • Goblet Squat
  • Tricep Extention
  • Curl
  • Shoulder Press
  • Windmill (Crowd pleaser)
  • Lunge-Row
  • Swing
  • Lawn Mower Pull

Naked Man Moleskin

Great to see everyone today and with exception of Change order, folks I dont see that often- Assassin, River Rat and meeting for first time: Stones and Squeeky.  all came ready to work.

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Have you seen my Baseball?

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6 Veteran PAX joined YHC on a humid a.m. @ Laces In to take on the compound of FMHS as we know it!

Brief Disclaimer with no FNG’s so we Moseyed:

COP- A solid running loop around the large parking lot led us back to under the lights for some dynamic exercises to warm-up. Didn’t need too much as our bodies were already feeling the humidity. (Is this really October?)

IW’s, WM’s, HW’s, LSS’s, Honey Mooner stretch, MH’s, Plank Jacks. All followed by some leg stretches as the PAX were not aware we’d be getting a little running in!  #Trucker would’ve been pleased as we held off on the SSH’s! (For Now)

The Thang:

Mosey over to the Band practice parking lot to meet our friend DORA 1-2-3.

DORA:

Partner running from Light Pole to Light Pole across parking lot about 100+ yards-

100 Moroccan Night Clubs

200 Squats

300 SSH’s  which the PAX grumbled ‘there they are’.

Since the Award Winning FMHS Band wasn’t practicing this early we took advantage of the space and re-booted another DORA 1-2-3 into a round of Abs Lab.

50yards this time with-

50 Flutters

100 LBC

150 American Hammers

With time on the clock we Moseyed over to another parking lot that had a perfect resemblance to a baseball field. With MLB playoffs in full swing and the Yanks taking down the Tribe the night prior we played our own game of baseball. Stayed as a TEAM unit and ran the bases. @ each base was an exercise.

1st base- 10 Burpees

2nd base- 20 CDD’s

3rd base- 30 Dips

Home plate- steal and sprint to home with 40 calf raises.

Mosey towards COT and finished time with Abs circle.

COT:

Met up with Maximus & Mcguyver from Laces Out (who got a solid 6 miles in)

Announcements:

Joe Davis 5k

Prayers/Praises:

California Wild Fires

October Breast Cancer Awareness

F3 and what it has done for PAX (personal growth)

Staying safe on the roads during running/training for the upcoming races.

Wheezer Out-

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Laces Out Runner, sleeps in, still gets to Q Laces In

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YHC normally posts at #LacesOut on Thursdays and enjoys the banter with the #LacesIn crew, as they get to sleep-in for the 0515 start (LO launches 0500). Thanks to Lil E for the chance to Q with our FMHS AO-mates.

YHC didn’t want to venture too far from my Thursday roots, so we headed for FMHS football stadium and track for our morning DownPainment.

Mosey around practice field x1
COP in center of football field
  • SSH
  • Windmill
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to stairs at field level of football stadium
Everest x2
  • (up stairs) – lunge L, squat, lunge R, squat
    • 5 burpees OYO, Plank until the Six
  • (Down stairs) – recovery down
    • Reverse PAX order, Rinse Repeat
Mosey to goal-line of football field
Paula Abdul with Mary —> think 2 steps forward, 1 step back! YHC had placed Blinky running lights to give the PAX visibility in the darkness of FMHS football. PAX commented on how they loved the field of ground rubber pellets between their fingers in the morning.
  • 20 yard forward Crabwalk, exercise
  • 10 yard back Bearcrawl, exercise
  • Going to we hit 50 yard line
  • wait for six to do exercise
  • Crabwalk 20yards (20)
    • 20 LBCs
  • Bearcrawl 10yards (10)
    • 20 Flutter
  • Crabwalk 20yards (30)
    • 20 American Hammers
  • Bearcrawl 10 yards (20)
    • 20 Box Cutters
  • Crabwalk 20 yards (40)
    • 20 Freddie Mercury
  • Bearcrawl 10 yards (30)
    • 10 Captain Thor’s —> thanks to Dark Helmet for the cadence count!
  • Crabwalk 20 yards (50)
Dark Helmet commented “what’s next? Sprints?” So we Omaha’d and did sprints
  • Run 50 to 10
  • Backwards run to 50 (repeat until 20-10)
    • 10 Burpees OYO
Ring of Fire – to check if the PAX abs were still working, we got in circle head-in, feet-out at 45-degree to see if PAX could manage getting lefts pushed down. Maybe this is called Duck Duck Goose
PAX collected all the Blinky lights and moseyed to the stairs again
Box jumps on wall x21
Mosey back to back stadium wall
  • Wall Sits for 1.5min with hand claps on 2-count
  • Balls to Wall for 1min
Back to COT
Boeheim lead the COT
Prays to World Wild Leader and pregnancy, Cake Boss sister, Country, Families

 

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Lead, follow or move that Kettle Bell out of the way

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A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the fun was about to commence, what do our eyes spy, but an FNG! And he basically EH’ed himself after a buddy from the ATL told him about F3. Impresssive indeed. Thus, a full disclaimer (well as close as YHC could get) was offered. And away we go-mosey around the parking lot with some Butt Kickers, High Knees and Soccer Hips thrown in.

COP: (all IC): Windmills * 10, SSH*15, IW*15, MNC*20, Merkins *10, Plank-O-Rama

The Thang:

Mosey with KB to the seat wall in front of the church.

  • 20 Upright Rows & 20 Skull Crushers. Then Take a lap around the lot- Rinse & Repeat 3 times
  • 20 Figure 8’s & 20 Around The Worlds. Then Take a lap around the lot- Rinse & Repeat 2 times
  • 20 KB Swings & 20 Goblet Squats. Then Take a lap around the lot- Rinse & Repeat 2 times

Partner Up (size does NOT matter) for some modified DORA:

  • 100 step ups- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • 100 dips- P1 starts exercise while Partner 2 bear crawls to top of church stairs and runs back, flapjack
  • Never got to 200 LBCs with this large group.
  • Had to leave time for the TESH favorite- PASS THE DUTCHIE, 1 round to the right, 1 to the left.  Note to self-if you are in the circle with Tesh, switch circles. That 40 lb KB will make you want to cry.

Mosey to COT. Prayers for marriages, our leaders and our community. BE THE LEADER YOU WERE CALLED TO BE. Event if that means you have to get out of your comfort zone. F3 can be a High Challenge proposition but will bring High Rewards.

Thanks Assassin for the opportunity. Great effort by all this morning and great “picking up” of the six. It was a pleasure.

Short Sale out.

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The Jock (week#2)

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Combo @F3TheFort & @F3RockHill bootcamp style workout at the BMX track

Disclaimer

warmup-o-rama

Board of pain style #AMRAP with lots of parking lot running and 10 of the following at every corner

Seal Jacks

Flutters

Merkins

Humpers

Flying Squirrels

SSH

Squat

CDD

LBC

Mountain Climbers

partnerup with someone you don’t know for 10 minutes, and followed up by 25 minutes of #UvsU

COT/Prayer or Praise/ BOM

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Living the High Life

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5 souls arrived in the mild late-September gloom for a High Life-led Q at Laces In.

25 x SSH, 10 x merkins, 20 x squats, 10 x windmills

Line up on the parking lot line for: karaoke, side shuffles, butt kickers, run backwards (or, nur for Rock Hill familia), and run forwards.

Then all gathered around to hear about “living the high life”.  What was it?  Not Dora-lite, but Dora-heavy.  Grab a partner or two, and crank out:

100 merkins, 200 BURPEES, 300 squats….and 400 monkey humpers.  With running up the hill towards Munn Road.  Modify was needed to 150 burpees.  Don’t Q it if you can’t do it…

We survived and a standing 10 count was provided by all.  Mosey to the FMHS stadium for what Bonsai says is Pink Floyd.  2x Wall Sits, 2x Balls to the Wall.

Circle around around the bleachers for ab work (penguin, protractors, canoe/kayak, etc.).

Mosey back to COT doing Moroccan night clubs along the way.

Ball o’ man – reminder about the Invergence from CSPAN.

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Colombia Mission Trip Sendoff @ The Ranch 9-7-17

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On a cool morning in early September, the men of The Fort gathered together to support the group of 12 men that answered the call to serve those in need in Colombia.

Mosey to the soccer field

The Warm-up (VQ led by Skinny Jeans)

  • 20 4-count side straddle hops 
  • 15 4-count windmills
  • 10 4-count Merkens
  • 15 4-count mountain climbers
  • 20 low slow squats
  • 8 burpees OYO

Mosey to the football field

The Thang

Markers set up every 25 yards on the football field from endzone to endzone. PAX will start from one endzone and run from marker to marker and do the following exercises (below) at each. They will then run on the track back to the starting point.

  • 10 merkins, 2 burpees
  • back to start – LBCs for six
  • 10 Carolina DD, 2 burpees
  • back to start – flutter for six
  • 10 squats, 2 burpees
  • back to start – American Hammer for six
  • 10 bomb jacks, 2 burpees
  • back to start – freddy mercury for six
  • 10 dips, 2 burpees
  • back to start – heels to heaven for six
  • 10 lunges (5 per leg), 2 burpees
  • back to start -diamond LBCs for six
  • 2 burpees per marker

Mosey to COT

Today we focused on the 12 men that are leaving tomorrow to serve in Colombia. We had the privilege of hearing the reasons why each of them have been called to serve during todays workout and then pray over them at the close. We are all lucky to have these men as our brothers and will continue to pray for them as they make their way abroad.

As mentioned in COT, each of us were blessed with passion for certain causes and influence to impact them. Find your passion and your calling and answer that call, whatever it may be.

Ginsu

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Game Set Match

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13 posted to Laces In/Laces Out on a morning when Sky Q provided the natural version of the NFL’s Cool Zone to keep the pax going through the sweat and pain of another gloomy Thurs morning at FMHS.

5 runners launched at 0500 for Laces Out

9 pax posted at 0515 for boot camp (well, 8 posted for Laces In and Trojan posted for Laces Out…fearing the Spartan wrath that was coming, Trojan peeled off during warm up to get his miles in).

The Thang

Warm up run w/karaoke around parking lot between gym and tennis courts

COP

Mtn climbers x10

Merkins x10

Mtn climbers x10

10x Burpees OYO

Mosey to tennis courts

Line up at corner of base line: Bear crawl to net, sideways crawl across to other sideline, backward bear crawl to baseline, sideways crawl along baseline to starting point

Mosey to baseline on other side of the court: Lunge walk to the net, sideways lunge to other baseline, backward lunge walk to baseline, sideways lunge along baseline to starting point

Mosey to other court and repeat same two cycles from court 1

Mosey to third set of courts closest to football stadium

Line up along near sideline for suicides across two courts

Recovery walk to far sideline

Repeat suicides across both courts

Recovery walk back to original sideline

Mosey to other side of court

Repeat two sets of suicides with recovery walks in between

Mosey to Center Court (middle set of two courts)

Each pax positioned at a baseline corner of one of the courts for Four Corners series
Baseline Corner 1: Merkins x10, run to next corner
Baseline Corner 2: Merkins x10, run to next corner
Net Corner 3: Sumo squats x10, run to next corner
Net Corner 4: Sumo squats x10

Shift clockwise to the next corner
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Shift clockwise to the next corner
Baseline Corner 1: Burpees x10, run to next corner
Baseline Corner 2: Burpees x10, run to next corner
Net Corner 3: Bombjacks x10, run to next corner
Net Corner 4: Bombjacks x10

Shift clockwise to the next corner and repeat prior series
Baseline Corner 1: CDDs x10, run to next corner
Baseline Corner 2: CDDs x10, run to next corner
Net Corner 3: Monkey humpers x10, run to next corner
Net Corner 4: Monkey humpers x10

Victory lap around center court

Run home

Few Mins O Mary — Rosalita x10, Dollies x10, Flutter x10, Freddie Mercury x10

COT

NMM

US Open tennis is underway, so it seemed like an appropriate time to capitalize on the tennis courts.  Proved to be a good appetizer for Shady, who left today to head to NYC to take in a couple days of the Open.

Great to meet Ham and Rebar, recently EH’d by Nomad.  Solid young pax…expecting them to be stepping up for VQ soon.

Good to have Kooter back out.  Pretty certain we worked off some of those calories from the recent road trips.

Chicken Hawk broke out the mumble chatter early in the warm up — Santini would have been impressed!

Hope Li’l E was pleased not to miss out on 10 Merkins during the warm up.  Mind reading the Q can be dangerous…those Merkins ended up being squeezed into the middle of 10 Burpees.

Life has been coming fast and furious to me throughout this spring and summer.  Sometimes it has felt like life has been getting the better of me.  It was great to post in the drizzle and dish out pain to some willing and energetic pax.  Thanks to Li’l E for the invite.

 

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Little of this, Little of that

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12 men posted to LacesIn on a perfect temperature kind of day. We even had a light breeze.

Warm up

Short mosey and circle up for the usual suspects.

  • SSH
  • Windmill
  • Imperial Walkers
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter

The Thang

Mosey over the band lot and line up on the goal line for the following

  • Lunge walk 50 yards. Stop every ten yards for 5 squats. Jog back to start
  • Bear Crawl 50 yards and 5 CDDs every ten yards. Jog back to start.
  • Crabwalk 50 yards with 10 LBCs every ten yards. Jog back to start
  • Burpees broad jump 50 yards. Jog back to start.
  • Theee rounds of suicides to the 10, 20, and 30

Mosey back over to base of hill at the entrance to parking lot from Munn Road and do:

  • 10 singe count Merkins, 20 squats IC, 30 LBCs. Run to top of hill and jog back down.
  • 10 single count diamond Merkins, 20 sumo squats, 30 Freddy mercury. Run to top of hill and jog back down
  • 10 single count wide Merkins, 20 monkey humpers, 30 flutters. Run to top of hill and jog back down.

Mosey back to COT

Had a great time Qing today and thank you all for coming out and supporting LacesIn at the new location.

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Block Party Mix bag of tricks

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Mosey to parking lot across the street from bank
20 SSH
20 Morracain Night Club
10 small forward arm circles
10 small backward arm circles
10 big forward arm circles
10 big backward arm circles
20 Morracain Night Club
Feet together bend over with arms folded to stretch out the back and hamstrings
Honeymooner
Walk hands out to plank and do 10 peter parkers
Walk hands to feet and stretch again
Since it rained quite a bit last night YHC decided to modify the location of
what I had planned.
Originally I had planned to do this part of the workout on the hill right by COT
with the lights going up, but had to
modify and move it over by Hobo’s due to the mud on the hill.
At each light pole do the following exercises
Burpees – bear crawl to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8, P5 – 10)
Total of 30
Pulse squat jumps – run backwards to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8,
P5 – 10) Total of 30
LBCs – run to next pole (P1 – 4, P2 – 8, P3 – 12, P4 – 16, P5 – 20) Total of 60
Dips – lunge to next pole (P1 – 2, P2 – 4, P3 – 6, P4 – 8, P5 – 10) Total of 30
Next we moved across the street to enjoy a nice round of Pink Floyd the Wall. I
don’t know why it is, but I for some crazy
reason enjoy this exercise. I think it mainly has to do with how silly we look
to poeple driving by as we are in BTW position.
For those who are not familar with Pink Floyd the Wall here it is:
BTW for 30 secs
1 merkin in BTW position
2 merkins at 45 degrees
3 merkins at 15 degrees
Then move into the people’s chair for 30 seconds.
Repeat 3 times – however I decided to through in 5 flying squirels in between
rounds.
Then we moseyed back down the hill to the stairs and did merkin stair climb
working our way up the two flights of stairs
and did squats until the six was in.
Good work today gentlemen.
Double D thanks for allowing me to come out and lead the pax this am.
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