Tag: Ruby Slippers

RPG-Broga-Varsity Combo

Leave a comment

Last Friday of every month will have a travelling Broga-RPG.  Varsity (at Nation Ford HS) was the location for November.  Nine pax came out for the 0500 start time to burn off after-Thanksgiving calories.

Broga
YHC was the lead-off man started the group with a some simple yoga positions, then Sasquatch brought us home with warrior poses.

The group split off: three went running; six stayed for boot camp.

Boot camp details:
Warm up
Mosey Run
Toy soldiers, high knees
Circle up and do:
SSH (In Cadence 16x)
Windmill (IC 16x)
Imperial Walker (IC 12x)
Plank Jacks (IC 16x)

Thang 1: Elevens
Mosey to JrROTC building
Run to bottom of hill, do 1 burpee
Run up to pull up bars, do 10 pullups
Incremental changes for the 11’s routine.

Thang 2: Wall Sits

Thang 3: Global Warming
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out (each pax had opportunity to call out an exercise):
Smurf Jacks
Imperial Walkers
Big Boy sit ups
Merkins
Squats
Etc.

The runners returned after traversing around 4ish miles.

Fini, COT
Prayers for pax traveling this holiday weekend, and for those that have lost a loved one recently.

Look for the traveling RPG-Broga coming to an AO by you; take advantage of the opportunity to get better!

TClap |
0

Colosseum- KISS (you know what it stands for)

Leave a comment

Always one of my favorite AOS in the Fort. A great place that makes you want to work. I like to KISS (keep it simple st&#%d)
We had a little disclaimer and intro and were off.
couple laps around the parking lot and circle up for a quick warmup.
22 SSHs
10 windmills
22 Mtn Climbers
6 inches with slow 10 count x 2
head down road for dynamic stretching and let the games begin.
light poles
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
Mosey down road. Pick up piece of rip rap
10 chest presses, 10 curls, 10 shoulder presses x 3 sets
Hill repeats mosey to top 10 merkins, 15 squats mosey to bottom 5 burpees. flutter kicks until 6 finishes 3 sets.
Indian run back to light poles.
1. 5 burpees.
2. 5 burpees, 10 plank jacks.
3. 5 burpees, 10 plank jacks, 15 merkins
4. 5 burpees, 10 plank jacks, 15merkins, 20 squats
5. 5 burpees, 10 plank jacks, 15merkins, 20 squats, 25 LBCs
COT- like I said KISS.
announcements- thanksgiving convergence
Christmas Party sign up by Sat. Dec. 30th
Prayers and Praises

TClap |
0

1990s HIITs

Leave a comment

Nine in total arrived. The rain held off, but conditions were still slick.

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine
The winner of Twitter poll, for which decade of rock to play during the workout, was the 1990’s!  Playlist is at end of BB.
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
Cherry Pickers
Squats
Dips
Bobby hurleys
Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
Derkins
Amer Hammers
plank jacks
Set C: Do the below 45 seconds on, 15 sec standing rest in between
Flying Squirrels
Imp Walkers
Squat Jumps
step ups
SSH
Rinse/Repeat sets

Thang 2: Thunderstruck burpee routine
Played AC/DC’s Thunderstruck (Just squeaked in being released in 1990); do a burpee every time you hear thunder/thunderstruck.

Fini, COT

Prayers for those under doctor’s care. It’s been a heavy week, make sure to hug your kids/family.

Most of those in attendance were in our forties, so the 1990’s music was during our ‘coming of age’ years. Set B was a real core burner due to the low plank rest.

Playlist, year of release noted.
1. Everlong, Foo Fighters, 1997
2. Only happy when it rains, Garbage, 1995 (Shirley Manson representing Scotland)
3. The Beautiful People, Marilyn Manson, 1996 (Slash noted this song was written in Charlotte)
4. Lump, Presidents of the United States, 1995
5. Sabotage, Beastie Boys, 1994
6. Pepper, Butthole Surfers, 1996 (…pourin’ like an avalanche comin’ down the mountain…)
7. Enter sandman, Metallica, 1991
8. Flag pole sitta, Harvey Danger, 1997
9. Song 2, Blur, 1997 (Woo hoo!)
10. Thunderstruck, ACDC, 1990 (burpee challenge, always a crowd pleaser)

TClap |
2

2019 Q4 PFT at The Coop

Leave a comment

Here are the results of the 2019 Q4 PFT

1 Minute of pull ups, sit ups, push ups and a 1 mile run

Results from Today.  No order.  Bold are the top numbers for a sections.

 

Results from this year.  Order is how many PFT’s posted.  Bold are leaders.

 

TClap |
2

15 Runners at Honey Badger

Leave a comment

Warmup: 28 SSH – I usually begin every workout this way; looking at each pax as we count off a couple rounds.
The Thang: A mosey to the track for some hard work.

800m Indian Run
100yd Indian Bear Crawl
600m Indian Run
100yd Domino Broad Jumps
600m Indian Run
100 Partner Plank Claps
Rinse & Repeat

We got through 1 full round and the 2nd round of Broad Jumps. Before leaving the track we stretched a bit and the mosey’d to C.O.T. 10 LBC’s and 10 Flutters got us to 6am.

We totaled 3.3 miles and we all got better. Except for DH, he may have injured his back trying to jump further than Punch List. I hope it’s not serious.

Prayers for pax on IR and Offspring’s health, praise for Straight Up’s family having a great weekend.

READ YOUR NEWSLETTER – changes to Saturday’s AO’s and be watching for a convergence preblast.

TClap |
0

Core and Upper body work at the Colosseum

Leave a comment

Great morning at The Colosseum and probably my last Q of the year before we get into high gear for the Holiday Season, for most is too early to think about Christmas but for us is GO TIME!!

9 brave gladiators decided to accelerate their Tuesday morning so we started with a quick mosey around the drop off line with toy soldiers and high knees followed by the warm up by the basketball courts: windmills, Moroccan night clubs and low slow squats.

We split up into 3 groups for the 3 stations that had been set up, preferred transportation mode was bear crawls:

STATION 1

-> 20 overhead press

-> 20 biceps curls

-> 20 merkin

-> 30 triceps dips

-> 30 Carolina dry docks

STATION 2

-> 20 slam ball to ground

-> 30 Freddy Mercury

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

STATION 3

-> 5 burpees

-> 10 Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Everyone finished one full circuit and we met up in the middle for some web work, we had a brief talk about the theme going on at the weekly snippet on one of the Slack channels about sportsmanship and how sometimes we put too much pressure in our kids during sports.

Back to the beatdown, first up was the famous Captain Thor:

1 Big Boy Sit Up and 4 American Hammers, progressive to 10 BBSU and 40 AH, lots of chatting and the fear of getting tramp stamps but everyone did a great job here but the best was still to come.

Next up was a new combo creation, there’s no name for it in the Exicon so I’ll just name it the Illegal merkin (hence the definition of shoulder tap:  Shoulder tapping refers to the illegal process where a person who is not of age asks someone who is of age to buy them cigarettes or, more commonly, Alcohol.:

1 merkin and 4 shoulder taps, you guessed it, progressive to 10 merkins and 40 shoulder taps; that equals to 55 merkins and 220 shoulder taps, a real burner!! We had to take a few brakes on this one since I didn’t want anyone to face plant during one of my Q’s. More whining here but you don’t get up at 4:30 am to do the easy thing right?

We finished with just 2 minutes to spare and load the truck with the props then headed to COT in the parking lot.

Announcements: Ragnar race was brought up but I was the only one running this weekend so I invited all PAX to sign up for next year; I also mentioned the Lake Wylie official launch as the newest region with their CSAUP “The Nessie” on 10/26 and encouraged everyone to sign up for it, I know it will be NO-DERATE!!

Prayers and praises for all families and kids and to keep all competitors safe this weekend.

Thank you Hardwood for the invite!!

 

Tinsel Out…

 

TClap |
0

QvQ 19.1 – Jiffy vs. Sasquatch

Leave a comment

21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

TClap |
8

Ranch Style

Leave a comment

As our boys are on the same soccer team, Jiffy took the opportunity to request my Q the week before. Been a little while since I’ve been to the ranch and more than likely, it was a Q, too.

Two Run and Gun Musketeers pledged support the evening before, so I was guaranteed a couple familiar PAX. Ultimately, there was at least 5 PAX that were new to me. 10 total.

Early arrival, set out some cones and got the worm out to the football field side. Last minute writing of weinke and taping to arm in the van, and off to the PAX minutes before.

Little mosey around all the fields with a few stops to warmup, WM, SSH, LSS, Tappity Taps….the new name?, 1 leg flutters, MTN C, LeanBacks and the always fun, do it as you’d like…Goofballs.

Around the front school loop, jog with stops at speed bumps: 5 bombjacks, 4 squats, 3 burpees, then 432, 321….or something similar as my count plan veered off course.

Jog to football field next to soccer field. Met up with the “worm” 140# sandbag. Partners carried the worm full length of field and back while the rest did 10 Monkey Humpers, brief 10 yard jog to other side for 10 CDD’s, then 9 and 9, 8 and 8 and so on. Took turns with worm carry. Then switched to calf raises/jump lunges combo….or so I think…Did not make it to Donkey Kicks/wide arm merkin combo.

To soccer field. Partnered up again. One partner led out a couple secs early to sprint back of opposite goal, then partner left to reach soccer ball and kick to goal. P1 brought ball back and both sprinted back to together. Meanwhile…rest of PAX alternated 5 merkins/big boi situps, wide squats then bear crawled about 5 yards and repeated. Kept going to all PAX done.

Finished up with some good Mary, if I recall properly. I heard one PAX say “Well, we did some diffferent things today” which I hope is a good thing….  Good job out there, PAX.

Talked of the IronPax challenge as a you vs. you individual test as IronPax has 4 very hard workouts weekly in September. But even more importantly, for the PAX to support each other and make sure everyone gets through the challenge.  See backblast “Sometimes you are the six”: https://f3thefort.com/2019/09/13/sometimes-you-are-the-six-ironpax-wk2/

Get out to our G-Fit workout with the kids on Saturdays at 3:00 pm to serve our community efforts in the Paradise community. Q’s always needed!

The Paradise Reading Center is held every Mon and Wed at the Greater Bethlehem Baptist Church at 601 Joe Louis Street in Fort Mill during school. We need volunteers to assist in tutoring and helping the kids with school work!

Get out to the Q-Source discussions held on various days during the week.

Thank you to Shield for his Q on 9/11.

Aye! Bolt

 

 

TClap |
0

Sometimes You Are The Six/IronPax wk2

Leave a comment

This is simply one PAX’s IronPax story.

Of course you can see who is posting this backblast, but that is really not relevant.

You can review the PAX in attendance and know which region and which AO this was held, but that is irrelevant, too.

IronPax was created by F3Greenwood for the Nation to step out of their comfort zone, to be tested and stressed physically. to organize a little competition, to see where you stand with your peers.  Throwing in a little competition to the Nation is a good thing; competition (much like running times in races) is definitely a driving force to maintain, build upon and evaluate individual’s fitness levels.

But ultimately it is about 2 things:

1) You vs. You.  How far, hard and/or fast can YOU push yourself? Where does YOUR fitness level stand? Do YOU need to post more to maintain YOUR desired fitness level? Are YOU taking advantage of the F1 opportunities in your region?

2) PAX supporting PAX.  When you are out there doing a weekly IronPax challenge, you are out there WITH OTHER PAX DOING IT.  You will not be left behind, and you will not leave others behind. Use your fellow PAX for inspiration. They are with you doing it.

After having done IronPax in the past, my goal this year was to simply finish each week’s workout. Week 2’s “Meatloaf Massacre” challenge was a super hard arm workout challenge. For this runner’s skinny arms,  adding in I have not been posting as much as I should recently, I knew I was going to have a tough time.

Cinder blocks were brought by a PAX. 12 men had taken the challenge on this day.

By round 2, I knew I was in trouble. This was going to be a struggle. I was ready to quit then knowing I was not going to finish. I kept going simply by the fact that other PAX kept going. Through round 3, into round 4, I had fallen way behind as my arms were nearly dead. I was watching the clock as we got closer and closer to 0600.

After 30 of 50 merkins in the last round (with one running lap to finish), I announced I was done. I didn’t want to hold anyone up.  But my quitting was not an option for 2 of my fellow PAX (who these PAX were is also irrelevant, but WE know who they were). “How many more Bolt?” was asked. It did not matter to them. I was getting  20 more done. “Ok, 5 at a time. We’re doing it with you. Let’s get it done.” Back on my knees in front of my cinder block with 2 PAX to my right. 5 merkins, rest. “5 more Bolt.” So 5 more, rest. Then 5 more, rest. And the last 5. “Go get your last lap done, Bolt.”  Before I knew it I was done.

I certainly was not expecting to be the six, but now I had an IronPax time to submit.

And that’s all that really mattered on this day.

I’m expecting I will need PAX support in the final 2 weeks of IronPax. And I know I will get it.

TClap |
17

A Slow and Steady Howler on Friday the 13th.

Leave a comment

Can you believe after all of my time at NaFo, I’ve never been on Q at Varsity? What?! Thankfully, Harry Carry noticed a gap in my portfolio and decided that needed to be filled.

This week has been rough… and when I mean rough I mean my taint has been kicked multiple times. Between Iron Pax week 2 and Shield’s 9/11 Stair Climb, my body was aching heavily. I took the opportunity to Q at Varsity as a chance to do some active recovery. The goal was to stretch and burn as much as possible. Some of the PAX were pretty excited when I brought it up at the front end of the workout, as was I. The focus was to hit one some Yoga/Recovery and a ton of Abs.

0515 hit and the disclaimer was disclaimed.

Run around parking lot to get the blood flowing. This brought some mumblechatter because I had previously said we would not be running today. It was only about 250M… and that was it!

Circle up near the Shovel Flag – which is where we spent the rest of the morning.

I led the guys in a full on Broga flow. Every position was held for 4-5 breaths to get a nice burn. #worthit

Broga

Sun (or in this case Full Moon!) Salutations with breathing – forward folds – halfway lifts x 5.
Chaturanga training – Moving properly from plank to upward dog to downward dog.
Jump to front – repeat salutations w/breathing.

This is where I looked up and Kielbasa was looking like a jigsaw puzzle. It was awesome, and he told me afterward he felt super limber and wanted to do more of this.

Chair Pose (AKA “Tipper Gore”) & hold – prayer twist both sides – catch outside of right knee with opposite elbow and flapjack.
Downward dog – knee to both elbows – knee to forehead
Warrior 1 – 2 – reverse – right angle – down, flapjack.

Chaturanga (AKA 6 inches) hold for 30 seconds.

Active Recovery – Leg Focus

Low Slow Squats x 20
Hold 60 Seconds at end of last squat
Pulse 16 times
I dare you to try this. Seriously. Do it. It sucks. 

Forward Lunges
Hold 60 Seconds (both sides)
Pulse 16 times after 60 second hold
Ditto.
Flap Jack

Plank –
Merkins in Cadence x 10
High Plank Hold – 30 Seconds
Lift one leg at a time, pulse 16 times up and down

I looked at my watch and was happy to see we had just enough time to work the abs.

Ab Ripper X – #fifteenminutesofmary

25 of Each Exercise
In & Out (Boats & Canoes)
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Hip Rock n’ Raise
Heels to the Heavens
V-Up Roll Ups
Oblique V-Ups (Left)
Oblique V-Ups (Right)
Leg Climbs to touch Heels – 12 each side
American Hammers (25 total, 50 taps)

I about collapsed at the V Up Roll Up portion and struggled through the rest of the work. My core is smoked! Oblique V-Ups = terrible invention.

Thoughts

This weinke was different than our typical face kick – but it was a face kick nonetheless. All of the PAX seemed to enjoy it. Especially Shield – who told me “I used to like you, Punch List” during the workout. That gave us all a chuckle.

Trust me, I love me some burpees, but I’m finding that I can’t do them day in and day out, so days like this are a MUST! Do yourself a favor and check out RPG on Fridays to get some good stretching in and take care of your body. It’ll be worth it in the long run.

 

Announcements

Read your newsletter

Q v Q is coming in October to The Coop!

 

Prayers

Kaiser and his business. It’s at a crossroads and he needs to know what to do within a few days or else it may close down.

Ruby Slippers – close family friend has recently passed at the age of 35. Pray for the family and friends to come together and find solace with one another.

 

Thanks, Harry Carry for the opportunity to lead on this fine Friday. YHC always enjoys working out with you and the other HIM that showed today.

 

Punch List out.

TClap |
3