Tag: Router

Dropkicked at The Rock

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BAOPS. It’s an acronym  that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”

Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.

When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.

21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.

With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.

HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in

In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.

Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.

Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.

SYITG
Router & Maximus

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Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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In honor of Yoshi turning 13

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I had the privilege of Qing for the first time in quite some time. Thank you for the opportunity, 38 Special!

In honor of my son turning 13 soon (an American teenager!), most rep counts today were 13 in nature, single count for most of them.

4:45 was a run to Palmetto West and back

5:00 was more running past Lakeshore Christian Church and through the stairs backway to the Pantheon

5:15 boot camp and runners split. Disclosures stated.

Small warm-up with SSHs, various leg stretches, and windmills.

Ran to backside of TC Elementary to gradually rotate around the school and did 3 exercises per random location to include:

Reverse Lunges, Bench Jumps, Incline Merkins

Turkish Get-ups, Air Mountain Climbers or Goofballs, Lunges

Merkins, Jump ups (super high), Bear Crawls

Pull ups, Broad jump, Cross jumps (creating a cross)

Mountain climbers, High knees, Spiderman crawls

More bear crawls, Jump down from benches focusing on solid landing, Dips

75% effort level sprints X 2, Bear Crawls

Thought about stealing the Broga-boyz shoes – (yes, this was an exercise)

 

Then on to Circuit Training: The timer was the jump rope to 100 and then we rotated.

Shoulder press with a Spartan bag

Sandbag pickups and over the shoulder throws

KB individual curls

Band curls

 

Ended with various ab exercises as a group to include, but not limited to: Starfish crunches, Side crunches, Cockroach, and everyone’s favorite, Russian V-twist get-ups.

COT to include announcements, LOTS OF PRAISES, and some prayers.

Blessings to all!

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Runnin’ Long Laps at The Pond

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Minnow Pond on a brisk 35 degree morning? Sure, I’ll bite. This one’s gonna be short on content but heavy  on work. First I must say that it was good to see some of the not-so-regular guys at this edition.

We had 2 post for extra-extra credit, a few more post at 0500 for the extra credit. Finally at 0514, 10 of us made our way over to Ol’ Glory for The Pledge Of Allegiance. Have I said that I do love this tradition ‘Shanks has established.

Ok, it’s 0515 and here is your brief disclaimer to cover the bases. After that, we took off up the Massey hill just to pull a U-turn at the Church and run it back to the Minnow Pond parking lot for a little more warming up:

SSH & some 180 degree jump squats…THAT’S IT, after all, you just ran up and down that hill.

We then took off on our 1.1mi loop that we’d get more comfortable with. Again, go up the Massey hill but this time, go down to the gas station.
Post up at the gas station for our first set of exercises. Every time we stop, we’d be doing the same 3 exercises and the same number of reps.

(20) 2ct Flutters
(15) Jump Squats
(10) Hand-Release Merkins

Take off to make a R/T on Harris St
R/T on McCammon St
Straight through the light to the Founders Bank parking lot for

(20) 2ct Flutters
(15) Jump Squats
(10) Hand-Release Merkins

Take off to make a R/T on Clebourne St
R/T on Main St
Back to the Veterans Memorial flags for

(20) 2ct Flutters
(15) Jump Squats
(10) Hand-Release Merkins

So that is 1 lap and the goal is to do this repeatedly to ensure you cover the 3mi minimum but also including the exercises at each of the 3 stops on each lap.

Some of the PAX got close to 3mi. Some got over 3.5mi but all pushed and got pushed.

READ YOUR NEWSLETTER

Maximus

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Sprinting in the Corral

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The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

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Playing Games With The Gods At Pantheon

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38 Special threw out a request for a Q for this week on Slack, gotta stay off Slack but I obliged and here I am.

There were many runners running and pre running and pre pre running but none of them wanted to hand with the gods, so we just had three plus myself.

The Uno deck was in play and the thang went like this:

Uno rules mostly, and each card number 2-9 equals the rep or 0 equals 10.

Colors determine the exercise:

Blue – Merkins
Green – LBCs
Yellow – Squats
Red – Lunges

Special cards:

Skip – Run
+2 – Two exercise, two reps each
+4 – Found reps of each exercise
Reverse – Repeato the last exercise
Wild – Change color and exercise

Burpee Penalty if you don’t have a match card (same number of color, or wild).

Thanks for putting up with my fun and games Q that I stole from 3D many months ago.  Hopefully it was  good one.

Many thanks to all Pax of F3 as I approach three years in the Gloom this March.

Also the Rooster and Yeti are fast approaching.

March 27 is Mental Battle Day in F3, with a focus on men’s mental health.  More info to come.

Thanks 38 Special for the chance to lead.

Thrill Out.

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Olaf coupon buffet at Golden corral

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My knee was still recovering so minimal running was on the buffet. Luckily I have more than enough coupons to entertain the PAX crammed into my garage so the couponmobile was loaded down and sitting low rolling into the coral.

Short mosey after disclaim was disclaimed over to a warmup a Rama. It’s been too long since the actual workout so I’m going to list some of the staples I usually go for along with a few I remember.
Lots of SSH to start. I remember a comment about my knee must not hurt to do SSH so I made sure to add a couple 20-30 once the mumble chatter started for good measure.
Then a magnificent Peter Parker followed by Parker Peter screw up by YHC.
Then it wouldn’t be a snowman Q without a full circle of hump.
A little longer mosey to the church parking lot across the street where the coupons were organized into a painful sequence starting with picking up something awful and awkward and ending with battle rope AKA hose tug.

Oh and don’t forget the timer to rotate obstacles being the pull-up dead hang as the center attraction.

Everyone got better except DoaH and Spiderman who chatted the whole time like two schoolgirls at summer camp. Anyways it’s always an “interesting” time and muscles you don’t normally use were sore for days following.

Thanks for the opportunity to lead Lutefisk.

Until next time stay frosty my friends.

OLAF

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Site vs Site

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Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

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Swamp Pain

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17 HIM pushed through a nasty beatdown by YHC today at the Swamp.  YHC got to the AO about 15 mins early to check out the Broga dudes… no wait it was to prep the winkie.  Anyway, I ran the hidden greenway trail behind best buy to home depot (not target) and wrote 5 pain stations.  3 for the starting line and 2 halfway through the loop.

Started on time (barely) with a windmill warmup and that was it.   Mosey to the start.  The trail is about 0.65 miles with the loop back around a half mile.  We did it twice with the 5 plank position pain stations (ending with 25 burpees of course). Moseyed to COT area for COP burpees or flying squirrels, diamond merkins or merkins (all dependent upon how far you got on the loop). Hold  Did right arm and leg and left arm and leg for a while and ended with worst merkin ever x 5.  Recover for some painful Moroccan night clubs.  Next hold Al Gore and went around the circle naming some positive things going on in each PAX life.  Way to lift each other up!

Lastly we did some random parking lot drills in time for COT.  In COT we had a couple of guys get out of their shells and open up.  What a great thing!  Shield Lock!!!

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Two Ferns in a Swamp

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YHC was asked to Q at the Swamp by a HIM named Cha Ching (whom was DR and on IR) and I jumped at the request.

We started with a basic Traveling COP with a few stops along the way some SSH, Diamond Merkins, Seal Jax, Ranger (Regular) Merkins, Smurf Jax and Werkin’s. Nobody liked the amount I decided to do but oh well. Those are the reps that I like and I was my Q. We eventually made our way to where I had a speaker and a BOP set up with some side walk chalk.

The Thang was basically 8 exercises each for 1 minute and write down your reps in your parking space. Pretty basic but I love this workout and 4-8 is murders row to the legs.

1. Scorpion Dry Docks
2. Big Boys
3. Ranger Merkins
4. Jump 180 Squats
5. Donkey Kicks
6. Jump Lunges
7. Plank knee tucks
8. Burpees

Then take a run (timed) to the far fire Hydrant by the Home Depot which was shown to the Pax during the COP.

Return winded and then rinse and repeat the 8 exercises but with more reps! Goal was we didn’t have to run the Last lap if 50% or more of the PAX beat their Burpee count. They were successful or lied to me. Most were glad not to run the last lap.

This is a basic bootcamp I know but it will test u and blow u up!

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Cha Ching

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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