Tag: Router

Double duty and bring up the big guns

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Slightly delayed due to PTO, but better late than never.

As the disclaimer was given, Jekyll rolled up in the rental truck and distracted us all with his manly vehicle.  Divac, fresh from moving from Hartsville, led us through warm-ups and then took us to the monster hill where we took on 11s.

Burpees at the top and big boys at the bottom.  Run down the hill and then backwards run up the hill.  It wasn’t fun but it was a nice warm up in the heat!

Next up was some 4 corners and partner work.

  • With your partner, 10 derkins using your partners back while they were in plank
  • 10 dips each off your partners back
  • 10 squats with an opposite foot touch
  • 10 big boys with your feet locked with partner
  • Rinse and repeat….for a total of 3x

Then we moved over to the playground.

  • 30 pull ups
  • 60 step ups
  • 100 flutters
  • Short mosey to end of parking lot with a short message below (and then the following)
  • 25 pull ups
  • 50 step ups
  • 80 flutters

For short breather we talked about being intentional either with ourselves or with those around us.  Less phone / screen time for Shady #DontBePhony per my 3 year old niece.

Wrapped up with COT and all things that go with that…went around the circle with what we were going to be intentional about for the weekend and upcoming week.

Great work and leading Divac….I think this guy has something going on!

Shady out…

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Honoring SEALS with a Watering Can

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We completed on of the GORUCK workouts of the month honoring the Navy SEALS.  Not sure that grown men pouring water over each other at 5:00AM is what the SEALS have in mind when thinking of honors they would like to receive, but it certainly will catch the eye of any administration at the school if they are reviewing security footage.

-Step 1: Pour uncomfortably tepid water over each other to try to make it a little more suck-filled…

-Step 2: 1 mile ruck (AFAP)

Step 3: 100 Ruck Squats, 70 Ruck Merkins, 33 Ruck Swings

Step 4: 1 mile ruck (AFAP)

Step 5: Killed the last few minutes with a combination of Flutters, Toes to Ruck, and me trying to figure out how my new watch works

 

As always it was an honor to lead. Thank you for the opportunity

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Can I get a taxi, Uber, or Lyft?

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17 men and 1 2.0 came prepared for the workout. Lots of smiling faces, not knowing what was in store for the next hour. After the disclaimer, we jogged down to the fire station and back to the parking lot.

COP
SSHs x 20
Imperial Walkers x 15
Wind Mills x 10
Plank Stretches
Merkins x 5
Plank Jacks x 10
Peter Parker x 10
Parker Peter x 10

Next, we moseyed to the field for partner exercises called Hora(Dora’s evil cousin) 2-3-4. Similar to Dora 1-2-3 except the count for each exercise was 200, 300, 400 and the movements would be a bit more complicated that simply running back and forth.

Exercise 1: 200 Merkins
Movement: Lunges to the lightpole and run back
Exercise 2: 300 Squats
Movement: Burpee broad jumps to lightpole and back
Exercise 3: 400 LBCs
Movement: Inch worm merkins to lightpole and back

Lots of grumbling and mumble chatter. The first half was complete. The baton was passed to Maximus. Good luck everyone.

In the outfield, we circled up for two sets of exercises:

10 J-Lo’s (A generational reference was made by substituting J-Lo with Barbara Streisand. I had to google her…No compare to Jenny from the block)
10 very slow flutters

Next, we partnered up with like speed for 7’s on “the Hill”. We began with Jumping Lunges (6) at the top and Caroline Dry Docks (1) at the bottom. NUR (backwards run) back up the hill and jogged to the outfield. We lined up on the chalk line for the following exercises:

5 Staggered Merkins on each side followed by a sprint to the other end of the field.
10 Jump Squats and sprint back.
10 J-Lo’s and sprint back

End of workout, mosey to COT.

Great job by all. Uber brought his 2.0 to the workout. Likes to ski, dad is Uber. We named him Lyft. He was full of energy and smiled the whole time.

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That was a lot of sit-ups

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My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!

 

 

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Just a Mere Tune-Up

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How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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Form Matters…And So Does A Belly Button

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I put the pre-blast out a few days ago saying this edition of Slow Burn would be a bit different. No speed work this time, it’s all about good form and controlling the core. The core is essential to balance, stability and strength. You don’t need to do 1000 LBC’s, its different than that. We welcomed a man that was an FNG but is now known as Body Glove (San Diego transplant) which is an EH from Router. We disclaimed and explained F3 then got into why today would be different.

So, why does the title include “belly button.” Here’s why…

  1. Not worried about speed today because for today’s workout, if you go fast you’re likely doing it wrong. We’re going to focus on form and the education of good (or better) form.
  2.  A (long) statement on the importance of your CORE. Using F3’s 5 CORE principles as a foundation for the importance of a strong core, I explained the benefits of having a strong(er) physical core.

Warm Up jog to the long wall on the opposite side of Lowe’s and create some space between you and your chair-sitting neighbor. The explanation of “Tighten Your Core” is to try to move your belly button back to your spine while tucking it down into your pelvis. If you’re not used to this, it feels unnatural until your core strengthens then you realize the stability and strength benefits. So whenever we’d say Core or Tighten Your Core or Tighten Up, this is what we’re meaning…Tuck It In.

While TIGHT and in the people’s chair, we did Overhead Claps

Then fall forward into a plank with your hands on the parking space stops for Slow Mountain Climbers aiming to get your knees up to your elbows.

Back to sitting against the wall and doing Moroccan Night Clubs.

Back to the Slow Mountain Climbers.

Run to the car mechanic’s lot for a little more core/form explanation and having Walker in attendance was awesome. Talk about applicable Pro-Tips, he nailed it.

COP for 12ct exercises: 4 down, 4 hold at the bottom, 4 up

12ct Merkins, 12ct Planking Calf Raise (4 up to toes extended, 4 squeeze in that position, 4 coming back to starting position), 12ct Sumo Squats

Mak Tar Jah’s

Peter Parkers (slow, knees up as far as you can)

J-Lo’s

Parker Peters (slow, knees as close to opposite elbow as you can)

8ct Burpees: My biggest learning of the day was that for a true burpee, you squat down first then pop into the plank. Don’t bend at the waist and essentially fall down to the plank. Look out for my next Q for a lesson on this…thank you Walker.

Minnesota Mike Tysons: Why Minnesota? No good reason other than that is what they called them in MN when I was there earlier this week. Explanation, get in a plank with your toes on the ground and the soles of your feet against a curb or wall (curb in our case today). Squat back against the curb like you’re getting ready to shoot out of a cannon, return back to the plank position, then perform a controlled merkin. That is 1.

A few slow lunges…COT.

Be intentional on your form, don’t go through the motions. You’re only hurting yourself and those around you. Welcome Body Glove!! Thanks Hootie.

Until Next Time,

Maximus

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Mental Health Awareness at the Pantheon

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Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

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Philly Inspired Psy-Ops CSPAN at the Coop

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34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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Fire Ant 2-5-19

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15 Pax posted at Fire Ant for unseasonably warm January morning.  We had a large crowd this morning – looks like training may be picking up for the May Custom. Also, big welcome to Jiffy and River Rat as first timers to Fire Ant.  Hope to see you both next week.

The Thang

Brisk ruck around on the school.  Stopping along the side of the school for the following:

Rucks Off

Side Straddle Hops x 30, Windmills x 10, Imperial Walkers x 15

Rucks On

Merkins x 10, Slow Squats x 15, Peter Parkers x 10, Lunges x 10, Parker Peters x 10, Monkey Humpers x 10, Ruck Curls x 10, Overhead Press x 10

Ruck to front of school and line up along first pillar.  Will do a movement from first pillar down to crosswalk – roughly 25 yards* – stopping at every other pillar for an exercise.  Combinations are listed below.  There were 10 pillars, so each exercise was done 5 times.

Bear Crawl – 3 merkins

Lunge Walk – 5 squats

Overhead Carry – 10 presses (5 each side)

Duck Walk – 5 monkey humpers.

Crab Walk – 5 big boy situps

Ruck around school one more time.  Circle up for ab lab.  Flutters x 20, Big Boy Sit Ups x 15, American Hammers x 8.

*My judge of distance is terrible, so I could be way off on the 25 yard listing, but it sounds right.

Overall distance covered was 1.34 miles.

 

 

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