Tag: Router

Buncho’ sprints, foul shots and a Burpee Mile

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Thanks for the reminder from Fishsticks on my Q.  Don’t Q as often as I could but I definitely need a reminder system in place.

Weinke ready to go, no sandbags, no cones, but arrived early and placed a basketball on the court behind the school and a flag in the front.  7 arrived really wanting to do a lot of Burpee Miles, or so l thought.

No FNGs but many PAX that I need to get to know better. Very quick disclaimer and we…

Jogged warmup lap around parking lot with buttkickers, high knees, side shuffles and crossovers (find a line and cross that line as you jog…left, right, left, etc.)

Circled up for: SSH, squats, merkins, ‘active’ supermans, flutter, merkins, windmills and the always funny to watch goof balls.

HIt the wall for 3 rotations of people chair/an exercise/sprint to stop sign in front of school and back. Second rotation of p.c. was one leg holds. The exercises were calf raises 3 x 10, squat jumps 10, 1 leg squats.

Back to playground with 5 stations, partnered up and rotated….  Station 1: Bench Dips, 2: Bench Derkins, 3: ground pullups using playground apparatus, 4: “L” hang for approx. 30 seconds then ran to 5: each PAX had to hit a foul shot, max 3 shots.

*** The plan unbeknownst, and not told, to PAX was to count the missed free throws and end the workout with that number of burpees. Unfortunately, we later ran out of time. ***

Approx. 10 minutes of a Burpee Mile on front ‘track’. Burpees Miles are intervals of:  timed sprint/timed jog/burpees over a designated time.  IE. sprint 30-60 secs, jog 2-4 mins, burpees (whatever  time and # burpees is desired). Today’s improvisations were: approx. :15 sprint,  :45 sec jog but with alternating exercises: burpees, in place run lunges (Iron Mikes), bomb jacks, ranger merkins.

A little core at the end. Flutters, V Ups, partner crunches at 90, 45, 0 degrees.

Circled up and discussed monthly theme of leadership. There are always opportunities within F3 to lead or assist lead. Whether it be Q’ing, helping another PAX with an initiative or taking on your own project. Just do it and PAX will follow and help.  As a leader, look for those who are demonstrating their willingness to help and ask them to become a leader in whatever it is you are doing.

Prayers for F3 Pale Rider from Augusta (per C-Span) and for hurricane victims. Donate to Colombia mission-turned Florida assistance PAX with water, diapers, etc. Senator Tressel is collecting underwear for Harvey victims: https://f3thefort.com/2017/09/04/393968/

Thanks all for posting and the opportunity to lead! And post those BB’s…apology shout out to Lake Wylie for a missed Quagmire BB!

Bolt

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Prisoners over the Wall

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11 men arrived at the park, with 1 FNG in tow.  Change Order and Copperfield had an alternate plan to run the Tega Cay hills.

Fishsticks began the workout with a warm-up jog around the neighborhood.

Circled up for COP

Plank Stretches

SSH x 20

Imperial Walker x  20

Windmill x10

Hello Dolly x 10

Moroccan Night Club  x 20

Mosey to the field for some partner exercises at each corner of the field

  1.  Elevated push-ups x10 – feet on partner’s back
  2.  Single arm lifts x10  – Lift partner up from ground with one hand
  3. Dips x 10 – Partner 1 in plank position while partner 2 dips
  4. Merkin claps x 20

Rinse and repeat two more times OYO

Jekyll takes the Q-

Mosey around backside of Alcatraz with a head fake to “the hill”.  Stopped for some seal jacks and plank jacks before having Sparkplug lead the pax to the coupons.

Taking our brick we pick it up and put it down several times in the form of curls, squats, lunges, shoulder press, tricep extensions.  Bonsai looked like he was lifting cobble stone.  That dude big.

Split off to team 1 and 2.  Team 1 on wall for sits and team 2 race across field, scale the outfield fence, run up the mulch hill and do 5 bombjacks- race back to wall.  Flapjack.  2 more rounds throwing in BTTWs and Wall sits.  Sparkplug continues to be a no quit leader.  #inspiration.  Falcon Crest almost had nonscheduled reassignment surgery getting up and over the fence.

Putting coupons back at home base we moseyed to the field for Jack Webbs and Lt. Dan’s.  Crowd favorite here- especially the LT. Dans.

Great effort by all.  Triple Hate- FNG Baywatch was a welcome surprise.  Nice job Router.  If you are still wondering- Shady has firm backside that provided a great bench for YHC.

 

Excellent work men!

 

Announcements:

F3 Chicago – Launching soon

The Fort Invergence – Sept 29

Paradise workout – Friday night at 7:00pm

Prayers:

Shaddy’s M interview

Change Order’s M turns 40

Jekyll’s 2.0 away on camping trip

 

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A Res-Q for Birdcage, at the Coop.

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Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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Stinky Morning at the Golden Corral

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Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities.  The group split up evenly with two getting in some extra miles running.  After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:

SSH x20

Imperial Walker x20

Moroccan Night Club x20

Plank

Windmill x10

Next, we took a short jog to the top of the parking lot for some partner exercises.  First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:

CCDs

Flutter Kicks

Burpees

Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash.   A few almost lost their breakfast.

Next, we ran to the church parking lot for a round of Doral 1-2-3.

100 – Squats

200 – LBCs

300 – Merkins

we finished with 50 Moroccan Night Clubs and two rounds of step-ups.

Announcements:

Convergence this Friday at Harris Teeter

Prayers:

Ginsu & M safe travels and new addition to family

Those unspoken

 

Always an honor to serve!

 

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Golden Corral – RUCK HEAVY

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It was an awesome morning and 19 PAX showed up to put some work in.  11 of us went to get our RUCK on.  Maximus had reached out and asked if I would be interested in a Co-Q with him as I’ve been freeloading for long enough.  I was pumped for the opportunity and gladly accepted.

WOD:

Grab a couple sandbags and ruck to our Warm-Up

Partner up and play a little catch me if you can… 5 Merkins

Shoulder Press

Upright Row

Curl

Tricep Extensions

Calf raises

Mary – Dead CockRoach, LBC, Flutter Kick

Then he passed the torch….

Indian run with merkins for two rotations through until we got back to the coupons (Ruck On for the rest of the WOD)

Picked up coupons and mosey to a nice gravel hill I found.  Two Groups, first group does squats while group 2 bear crawls up the hill . When six returns we switch.

5 burpees – OYO

Just for fun bear crawl up the gravel hill, then sprint to a marked destination

The PAX where in for a surprise, I drove up early that morning and dropped coupons for their enjoyment.

3 foot cement filled pipe – 7 foot cement filled pipe – 2 Sandbags – 5 gallon bucket filled with 4.5 gallons of water (the worst) – 30lb ammo can – (Add in the three previous sandbags we had that makes 10 coupons) – 11th Pax lost strap privlages.

Make our way to our next destination, while Rucking Heavy

Line up and grab some wall, Rucks on Laps, last guy passes his ruck down the line and sprints to catch it, then grabs some wall until the last guy gets his ruck back. (Gave us a chance to see who Rucks Heavy, and who carries a few barbie dolls)

Leave coupons mosey to a step up wall.

Partner 1 – 10 burpees while Partner 2 does step ups – switch and repeat

2 Double time laps around the oil change and back to repeat the wall rotation and pass.

Grab the coupons and make our way to my truck, we then caught the BC and did some Mary.

P & P

Mastodon, CAH, F3 Dads

Prayers:

Sick kids, Sen. Tressel family, Deacons wife (pregnant)

 

Was happy to lead and know I have a ton to work on but had a great time and can’t wait until the next time.  I mentioned during the WOD that typically the hardest part of a GoRuck event is carrying odd shaped coupons.  We get comfortable with our sand bags and logs.  So from now on if I Q expect some odd shaped coupons coming with.

Until next time, keep it on two wheels, RAD!

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14 pax posted to Alcatraz to get an early start to the weekend…well, 13 plus Pusher who posted as Bullwinkle was taking the crew out of the parking lot.  All veteran pax today, so limited Disclaimer and Bullwinkle (working his 2nd Q in 3 days) launched.

The Thang

Warm-up run to the cul de sac and back to the parking lot

COP — SSH, Prisoner Squat, Hillbilly Walker, Moroccan Night Club, Windmill

Mosey to the cones on the ball field

Bear crawl to first cone, Karaoke to the 2nd cone, Crabwalk to the 3rd cone, run to the 4th cone
(rinse & repeat for 4 total cycles)

Mosey back to parking lot and grab  coupon

Lunge walk across parking lot with coupon over head
LBCs x20 with coupon
(rinse & repeat back to other side of parking lot)

Squat x15 with coupon
Rows x25 with coupon
(rinse & repeat)

Return coupons

Handoff to Double D

Mtn Climber x20

Plank sequence

Mosey to home plate on ball field

Run to 1B 5 Merkins
Run to 2B 10 Merkins
Run to 3B 15 Merkins
Run home 20 Merkins
(Rinse & repeat 3 more cycles with Monkey humpers, CDDs & Freddie Mercurys)

Mosey to cones & partner up

Burpee cycle (split the aggregate number in whatever work for each pair)
Cone 1 = 5 burpees each (10 total)
Cone 2 = 10 burpees each (20 total)
Cone 3 = 15 burpees each (30 total)
Cone 4 = 20 burpees each (40 total)

Superman

Hello dollies x10

Flutter x 10

Penguin walk x10

Mosey home

COT

Naked man moleskin

ST ran into some scheduling challenges midweek and reached out for some help.  Since I’ve missed out on 1 (and maybe 2) Qs at Alcatraz over the winter/spring, I was happy to have the chance to be back in TC.  Inclusion of what was possibly  VQ with Bullwinkle was an extra teat.  Turns out Bullwinkle crushed his VQ at Footloose on Thursday, so he was more than ready to put some pain on the pax today.  Well done, brother!

Lots of mumble chatter among this group, led of course by Pusher and Change Order.  It certainly kept things lively throughout.

#Freedom is the theme for July.  We spent some time reflecting on the notions of Freedom FROM and Freedom TO.  The idea was to consider what obstacles are standing in the way of us seeing the beauty and abundance of the life that is around us everyday, but that we often miss among the busyness of our days and the negative messages from our culture/media.  Perhaps I need freedom from social media (Twitter, Facebook), TV/media, friends/colleagues who are bad influences, etc.  What might it be for  you that stands in the way of seeing the gift of a new day and the life associated with it?  What parts of your life do you want to be freed to choose to see or to live into as you move ahead?

Thanks to ST for the invite to Q.  Always an honor to be with the pax of Alcatraz!

 

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Golden Corral , buffet of choices

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It was a humid July morning at 18 HIM met for a assortment of pain.  12 choose YHC for BC and 4 WhatDid ruck beat down.  Zima and MacGivor went for a sweat fest run.  The 12 boot campers went off with me.

20 SSH

  1. 20IW

20 Moroccan Nightclubs

run 100% across parking lot, 10 bombjacks

Set up for a Rock Hill Wakkers Starfish (Change Order new what was coming):

100 merkins

100 LBC

100  Squats

50 Pike Presses, between each stations 10 burpies

Next up a Merkin Wave for 7 rounds . Crowd pleaser.

Jack Webb

Sprint back across parking lot for 10 more bombjacks.

series of Wall Sits including each PAx doing Bear Crawls.

finish up with another set of merkin wave.

.Annoucements, praises and prayers.

read your newsletter.

Always an honor to lead.

 

 

 

 

 

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