Tag: Ruby Slippers

Manmaker Ranch

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Started with six pax on a warm humid morning.; the seventh came in a tad late and caught up with us.

Disclaimer given.
Mosey run to flag pole of middle school.
Started with Motivators (from 6)
Windmills (10x IC)
Imperial Walkers (10x IC)
Moroccan N/C (10x IC)
Los Slow Squats (10x IC)
Arm circles (10x IC)
Peter Parkers (10x IC)
Plank stretches: Down dog, honeymooners

Run (to Elementary school)
Thang 1: Manmaker Relays
Two cinderblocks, pax split into two groups a form a line behind each block
Pax do 2 manmakers run 150’ down the lot, there is another set of cindys there,
Pax do another 2 manmakers, then run back to the end of their line.
Rinse/repeat. We progressed to 4 manmakers on the next iteration, then to 6, then to 8.
Plank/mary for the six.

Run to benches
Thang 2: bench work
Butt touch squats
Derkins
Calf raises
Incline merkins
Step ups (10 each leg, OYO)

Run towards shovel flag, grab one cindy along the way
Minor ab work to catch breath: Flutters, LBC

Grab cindy and run to curb
Thang 3: Pass the Ammunition
Pax on curb, one man’s arm length apart
Pax do curb merkins in cadence
Then cindy is passed down the pax line and returned (pax stay in plank on curb)
Did 10x IC curb merkins, passed block, then 6x IC, passed, then 3x IC (I think).

Run to COT.
Mary: Monkey humpers, gas pumpers, protractors.
Then Airbornes
Then short mosey run to feel the airbornes effect.

The finish the same way we started: Motivators, from 6.
Fini.

I was part of the support crew for GrowRuck 24 last Saturday Aug 7. Watching those fellas go through what they did reminded me of this passage, so I read it for the pax at the Ranch:

Romans 5:3-5 NIV
3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

This was Q number 1 of 3; doing a Trifecta for turning 47.  Varsity on 8/13 and Alcatraz on 8/14.  Oh boy.

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3

Colosseum Mayhem

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Fifteen Pax posted at Colosseum.

Mosey run to Warm up: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, Plank stretches.  All in cadence, count varied 10 to 20.

Another short mosey run.

Circle up and did:
Thang 1: Banana splits
Partner up
P1 runs north to a cone placed 500’ away and heads back (distance is 500’ out, then same back, total 1000’).  P2 runs south to a cone also placed 500’ away road and heads back (total distance is also 1000’).
When the pax meet, they do the prescribed exercise:
First meet: do Bobby Hurleys = 100 total for the two pax. Then pax run again. Etc. the remaining exercises are:
Overhead Claps = 150, pax run, then:
Third meet =  Merkins = 200, pax run, then:
Fourth meet = big boy sit ups = 150, pax
Fifth meet = SSH = 100
Join in with the six to finish out.

Run to benches
Thang 2: Bench work, with bear crawl push
At the school’s benches:
Pax grab a spot on the benches.  Pax exercise while one lucky pax does bear crawl a 100’ loop around cones with a 15lb slam ball.
A new pax switches in for the bear crawl and remaining pax do the next exercise called out.  We did: Incline merkins, shoulder taps, LBC, Monkey Humpers, Imperial Walkers, decline merkins, butt touch squats.

Run to COT area; nice work by all pax!

Fini, COT

To close us out, I read Proverbs 13:20 “Walk with the wise and become wise, for a companion of fools suffers harm.”
I noted to the pax that this verse reminded me of F3 where we learn from each other and become better for it…although there was a few cracks about the fools part.

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Covering ground at the Pit

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My apologies for breaking my own self-imposed 48hr Backblast rule but I appreciate the grace. It’s been a few weeks since my last time leading men from the Q spot so it was good to be back. What did we do? I’m so glad you asked:

Disclaimer and Polaroid took the BC’ers while the KB’ers stayed with me.
Your typical warm up exercises and some pretty good chatter if I remember correctly. If I don’t remember correctly, there’s a chance you don’t either.
Next, we did an atypical thing, we ran around the school…without the KBs. That was a 1mi warm up.
5 Man Makers with the KB
10 KB Swings / 20 lunges (10 ea leg) / 30 Curls (15 I/C)
Run down to the bottom of the hill. 5 Burpees. Run back up. 5 Burpees

10 KB Swings / 20 Leg Raises w/ KB at a 45 / 30 Flutters w/ a press
5 KB Man Makers / Run down to the bottom of the hill. 5 Burpees. Run back up. 5 Burpees

2min Plank
10 Very sloooooow squats I/C / 20 Thrusters / 30 Calf Raises

2min Plank / 5 KB Man Makers

Thanks for the invite.
Max

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Carrying the Distance

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13 PAX today in the sweet spot of the year when the gloom feels about perfect

Warmup:
SSH
1 burpee
MC
Peter Parker
Parker Peter
2 burpees
Little yoga
Monkey Humpers

We were pretty mobile today with a farmers carry between stops
5 stations

Station 1:
Swings 20
Merkins 20
2x

Station 2:
Snatch 10
Split Squat 10
2x

Station 3:
Rows 10
Overhead Squat 10
2x

Station 4:
Single Leg Deadlift 10
Manmaker 10

Station 5-rotation with 13 guys
Overhead press
Merkin
Goblet Squat
Pullup (option to be weighted 20lb)
YHC called up an down.

Then we returned hitting each station again. (modified reps for time to reach COT at 0600)
Grip was pretty shot at the end.

NMM:
Proverbs 12:24
Diligent hands will rule, but laziness ends in forced labor.

We’re not being physically lazy out in the gloom, but I KNOW there are aspects of my life where I am lazy. That laziness forces me into positions I have to work to get out of. For example, not keeping regular track of my finances, or being a lazy parent by allowing something my boys are doing to get out-of-hand. In either of these situations, I’m forced to act because my laziness pressed the situation until I had to respond. And too often, my response is poor. Better to be prepared and diligent in handling the situation.

COT
Prayer for today: Lord, I know I don’t need to constantly work hard in every aspect of my life, but embolden me to be diligent. And make me wise enough to see the difference between “working hard” and being “diligent.”
Praise for one soon-to-be less occupied (in-laws…) house
Prayers for a father-in-law’s impending passing; anxiety over legal situations

Announcements:
F3 Dads every Saturday in June. 9-9:30 WEP

An honor to lead, great to see such a crowd of high impact guys. Every single former site-q from The Hive was present today. Thanks B.O.B. for the opportunity.

Site-Qs:
BOB
Uhaul
Band Camp
Tesh
Longshanke

—
Band Camp dismissed

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3

A Bo-Berry Good Time

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YHC was joined by 8 #HIM at the Ranch. After a brief disclaimer, here’s what we did:

The Thang

  • 10 SSHs (IC)
  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)

Mosey to picnic tables

  • 15 Irkins
  • 15 Derkins
  • 15 Dips

Mosey to back of the school

  • 4 Corner Elevators (add 5 reps at each corner – 10, 15, 20, 25)
    • Merkins (70 total)
    • Calf Raises (70 total)
    • LBCs (70 total)
    • Overhead Claps (70 total)

Mosey to the Middle School Track

  • Bo-Berry Biscuits (sprint the straights, jog the shorts add 10 Burpees each lap)
    • Total Burpees – 40

Long mosey back to COT

3 Minutes of Mary

  • 10 Boxcutters (IC)
  • 10 Hello Dollys (IC)
  • 10 Freddy Mercurys (IC)

NMM

Thank you for the opportunity to Q this morning. It was an honor to break a sweat with you men by doing the hard thing.

Sometimes we need a reminder that success is often on the other side of fear. What is the thing that has held you back from accelerating? Is it fear of the unknown? Fear of the “what if?” Is it lack of confidence? Lack of courage? What opportunities have we missed because we were afraid of trying something?

I’m reminded of the story where Jesus walked on water. His disciples and their boat were getting tossed around by a roaring sea. They were afraid. Through the wind and rain, they saw a figure coming towards the boat. After first assuming it was a ghost, they realized it was Jesus. He told them to take courage and not be afraid. In typical Peter fashion, he replied, “If its you, tell me to come to you on the water.” Jesus replied, “Come.”

He gave no further explanation of how to go about walking on the water. Was it left foot first? Jump in? He just said, “Come.”

Peter took that step of faith and then he grew afraid. The water was deep, the waves were high, what if he drowned? As he began sinking, Jesus reached out his hand to save him.

What will it take to have water-walking faith today 2,000+ years later? Maybe its realizing that what you assume is a failure is really just an opportunity for learning. Maybe its realizing you have a support system of people who will not let you fail. Perhaps its time to reevaluate your circumstances and consider trying that new business venture. Maybe its time to have a little faith that you’re in good hands.

“Take courage. Do not be afraid.”

Italian Job

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6

Forrest at the Badger

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Four pax posted at Honey Badger to honor a fallen soldier.

Began with a mosey run, and ended at the ROTC building.
Warm up, SWIMLAPPs:
SSH (12x cadence)
Windmills (12x)
Imperial Walkers (12x)
Moroccan Nightclubs (12x)
Low Slow Squats (10x)
Arm circles (12x)
Peter Parkers (12x)
Plank stretches, downward dog, up dog

Thang 1: Forrest:
Pax plank and read story of Special Agent Forrest Leamon (copied below).
Begin with running a 450m loop, start/finish is at the pullup bars. Then:
20 pullups
30 squats w/ cinder block
40 burpees
30 toes to bar
20 KB swings w/ block
Repeat/run loop

We did above for about 35 minutes.

Thang 2: Suffer in Place
Pax pair off
One minute of: P1: low plank; P2: Merkins
One minute of: P1: wall sit; P2: Bobby Hurleys
One minute of: P1: BTW; P2: leg lifts
Partners swap, and do above.

One more run, 450m loop (to get over the one mike mark) and finishing at COT right at 0600.
COT/Fini

Nice to have the shield lock fellas together for this one.

SPECIAL AGENT FORREST LEAMON
End of Watch: 10/26/2009
Forrest was born in Ukiah, California and graduated from Potter Valley high school in 1990. After a year of classes at Mendocino College, he enlisted in the Navy and trained as a cryptologic technician.
Forrest completed multiple deployments overseas in southeast Asia and Bosnia, ultimately earning the rank of petty officer first class during his nine years of service.
After earning his computer science degree, he began a career at the Drug Enforcement Administration. Forrest worked to combat drug trafficking out of the El Paso Texas office for several years before joining the Foreign-deployed Advisory and Support Team program.
On October 26th 2009, special agent Forrest Leamon, 37, was returning from a counter-narcotics mission in Afghanistan when the helicopter he was aboard crashed. The incident took the lives Forrest, two other DEA agents, and seven US military service members.
Forrest is survived by his widow Ana, his sisters Heather and Wai, and his son Luke was born after his death.
Forest was laid to rest in Arlington National Cemetery.

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The day the corn dog was born

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The day the Corn Dog was made:
Mark your calendars that today the 21st of April 2021, was the day the corn dog exercise was born. More on that later…

YHC arrived early to sling some cones and hide “Presents” within the cones for use later during the workout. Brought out the Qsource dry erase board from the pits of my truck for the PAX to view the key Socratic and Spurs for Q-point 1.10 Prayer. Been really digging the acceleration recently of all 3F’s, humblebrag I know, for YHC so I have been really looking to the HIM around me and really trying to encourage them to get better and to become even better HIM.

Disclaimer was disclaimed to the kettlebell studs and we started to walk towards the downhill portion going to the back of the school where the cones were placed. Yes, they were not in a perfect line and that had Birdcage all in a fuss. Started out just going from cone to cone performing the exercises. 10 of each because I like to keep it simple and to be honest, I can’t count out loud and think at the same time.
Exercises were:
SSH slick,
Flutters with a press,
Curls,
Bear crawls,
Squat thrusters,
Big boy burpees,
Overhead presses,
Then we played a quick game of Charge where the PAX move forward three cones the everyone performs the exercise at their own pace. Then we move back two cones and try to perform as many reps of that listed exercise before the time runs out. You know that the time runs out because the frst person to finish the 10 reps reaches inside the cone and finds a snap pop firework that is not your typical one your kids play with. They are legit.
Once the first person finishes the exercise and lights the fire it signals to everyone else no matter what rep count they were on to Charge up the hill to the destination 3 cones away. This went on for a little while until we made it all the way to the top. So what should we do besides make our way back to the bottom of the hill and rinse and repeat? During the second round, there was a lot of grumbling about the big boy burpees so for those that are unfamiliar: Its a burpee but once you hit the ground you roll over to your back and perform a big boy situp before rolling back over to your chest to perform the merkin then finishing the burpee. Clap is optional, sorry Memphis. All of the rolling around on the pavement made for some awesome birthing sounds until someone said that they felt like a corn dog getting rolled around in tasty cornbread flour and ready for the pan so what was once called the big boy burpee is and will forever be referred to as The CornDog thanks to one of my favorite PAX, the half man/half amazing stud himself…Kelly “CoPay” Fields.

After the second round we had a few minutes to spare so YHC showed the PAX how not to explain the starting position for the next exercise which was a little bit of sharpening of our “Prepardness” to overcome the unexpected situation of an active shooter situation or an attempted kidnapping snatch and grab. Two pax face each other in the plank position with a kettle bell or weight in between each other. YHC says go and the PAX not facing up the hill jumps up to his feet grabs the “shorty desquised as a heavy coupon, and tries to make it to the top of the hill before the other pax tries to chase him down but not before having to perform 3 hand release merkins. It was a great time and CoPay is still faster than you even with a kettle bell.

Hussle back to COT for Count-A-Rama, Name-A-Rama, and prayers/praises.

Thank you for the opportunity 3D to lead these fine men and I hope it was worth unfartsacking yourself this morning.

Stay Frosty my friends!
Olaf

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The Hive 3.26.2021

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YHC has been slacking lately and hadn’t posted any backblasts for recent Q’s. So… here is # one of five.

 

Thunder was rolling early the morning of the 26th, which indicated we would be under cover with our bells. The humidity was high and the PAX were scared. Only four strong HIM showed up to the workout.

Call today’s workout a PT test as it was a repeat of a COVID related beatdown from Band Camp. YHC struggled last year (3/25/2020) through the WOD and wanted to see if acceleration or deceleration had happened since. Luckily, acceleration occurred and YHC felt much better on the second iteration of the Bandcamp WOD.

 

See below screenshots for the deets. Instead of 20 normal burpees at the end we did 10 Mountain Climber Burpees (Flying Squirrel w/4-count mountain climber) and 10 double burpees (two push ups, two squats).

 

Punch List out.

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5

shoeless fish still swim

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10 PAX present today: Fishsticks showed up with no shoes, but still stayed to workout. Uhaul had an extra pair he borrowed. Perfect examples of durability and preparedness.

Warm up
Lap
SSH
1 man maker
Merkin
2 man makers
MC
Yoga
Monkey Humper
3 man makers
IW
HW
4 man makers
SSH
Merkin
MC
5 man makers

Thang 1 – Length of the parking lot
8 Goblet Squats
Sprint
8 Merkins
Walk Back (we bear crawled the first and last time)
5 Rounds? I lost count

Loaded Carry to courtyard
Thang 2
10 swings
10 cleans
10 push press
5 burpee snatches
10 front squat
Repeat on opposite side

Some additional Yoga

Thang 3
Row
Clean
Front Squat
Push Press
Just 3 reps on each side

One muscle up on the wall Shady couldn’t quite reach but that’s why the word assist exists!

Waiter’s Carry back to COT
For some seated forward bends

NMM:
I’m considering fitness….Like what are we fit for? Am I a fit father because I have a child? Am I fit for the jobs I’m given at work? Do I let my physical fitness get in the way of my fitness as a husband?

Prayers for quiet hearts to hear God

Thanks BOB for the opportunity to lead.

—
Band Camp dismissed
 

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4

Q vs Q Week 1 – The JOC

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Backblast! Q vs Q Week 1
Date: 3/3/2021
AO: #3-w-the-joc
PAX: @River Rat @Fresh Prince @Bill Nye @Italian Job @JAG @Schrute Hardwood, Maximus, Esso, Ruby Slippers, Punch List, Tinsel, Harry Carry, Trucker, Fish Sticks
FNGs: 0
Q: @Bill Nye and Maximus
Count: 15
Name-O-Rama: https://youtu.be/KoBt9YnWNHc
Week 1 Update: https://youtu.be/jSu4BbrrMeMRound 1- Bill Nye:
The parking lot beside the AO is divided into 6 parts. The PAX ran to the bottom of the parking lot and did 10 burpees before bearcrawling up to the next level.
Each level repeated all previous excerices and then added a new exercise to the ladder.
10 burpees- 50 total
20 v ups- 60 total
30 merkins- 90 total
40 squats- 80 total
50 LBCs- 50 totalRound 1- Maximus:
Shoulder Smoker: Carolina Dry Docks, Bear Crawl, Wide Arm Merkins, Crawl Bear, Peter Parker, Bear Crawl, Diamond Merkins, Ski AbsRound 3- Bill Nye
I assumed that oxygen deprivation would be kicking in at this point so I made this part simple. 11s. Run up the hill for prison cell burpees, run back down the hill for Ripstick squats.
Prison cell burpee- Merikin, lift your left leg towards your chest, merkin, lift your right leg towards your chest, merkin, jump up, overhead clap. That’s one.
Ripstick squats- Assume the AL Gore position. Perform a calf raise, pausing at the top. That’s one.Round 2- Maximus:
Starting at point on the Criterium Track closest to the parking lot:
Sprint 1/4mi: Rabbits (first to finish the sprint) do Burpees until the six completes 5 Burpees
Sprint 1/4mi: Rabbits do Merkins until the six completes 10 Merkins
Sprint 1/4mi: Once we finished this sprint, we were running out of time so we made our way to C.O.T.NMM:
This morning I(Bill Nye) got to meet several new brothers and I also led half of a pretty good beat down. It was a pleasure to push and sweat with my brothers from both sides of the river. Also, Maximus is a beast and I am looking forward to working out with him again soon. Get After It men! (edited) 
YouTubeYouTube | Byron Nash
F3 The JOC – Q vs Q Week 1 – 3/3/2021 
YouTubeYouTube | Byron Nash
F3 Q vs Q update 3/3/2021 
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