Tag: Sasquatch

Duck’s Modified Manion 400-40-7

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19 HIM + 1 FNG showed up at The Coop for another round of Duck Season.  Punch-List made the request to Q that night after YHCs VQ. Welcomed that offer and knew another solid #beatdown would be required. Took a bit for me to come up with a solid idea but after completing the 40 day challenge (Thanks Cakeboss) and the Travis Manion, 400-29-7, it came to me and Duck’s Modified Manion was born.

Arrived about 15 minutes early to get rucks and sandbags in place and look the area over once more . Dirty Harry was already on site. From the type and volume of the music coming from his SUV, I now understand why he is so pumped in the Gloom.

Circle Up

1 FNG on hand Robert Farmer, now and forever known as “Token” and a mess of veteran Pax ready to rock. Quick Disclaimer and we are off.

Snake around the parking lot on a brisk mosey -pickup 1 additional ruck and sandbag on the way and head to the FB field for the fun.

COP/ Warmup

20x SSH – 20x windmills- Drop to plank position and hold for enough time to sweat. Down to Supermans- hold 10 secs-+10 sec count down by Punch List-rest. Back to Superman- hold for 10 secs+ 15 sec count by Pothole. Move to Plank and hold- Quizzed Dirty Harry on how the DSM gave him a better perspective on Mental Toughness and Mental Health Awareness. As he pontificated on the subject apparently some in the circle (DrkH) felt the plank burn and mumble chatter ensued over the length of the answer not the substance of the answer.  Move to downward dog and into honeymooners 3x to get everyone a nice stretch.

Recover and move to the end-zone.

The Thang- “Duck’s Modified Manion 400-40-7”

Tribute to the Travis Manion WOD and the 40 day challenge we concluded at the beginning of April.

7 Rounds to Complete- done in any order due to the limited number of coupons and the large number of Pax.

  1. 400 meter run- 40x merkins
  2. 400 meter run- 40x  Big Boy Situps
  3. Honor Round- Weighted 400 meter run- 40x weighted squats. On hand we had 12 gauge shells(60lbs), 16 gauge shells(40Lbs) and 20 gauge shells(30lb rucks). I did request the PAX”Man UP” on the 60s and magically the 60s were always in use. Great Work Men!
  4. 400 meter run-10x 4X4s- Found this little Gem on the Exicon- Burpee to plank-complete 4 merkins and 4 2ct mountain climbers and back to your feet.. Rinse and Repeat.  For some reason the PAX did not particularly like this new exercise. Lots of chatter on this. One PAX used the term “hate” to describe it but, they all worked through it.
  5. 400 meter run- 20/leg Single Dead Lift- Thank Punch list for that bad idea, feeling it now.
  6. 400 meter run- 40x Crab Cakes
  7. 400 meter run – 40x Bomb Jacks

Well, YHC has heard stories of PAX Splashing Merlot but never had it happen at an AO I was at. Well that changed today on my 2nd Q. Somewhere around round 5-6 our newly adopted Pax, Token, had to leave the the line of sight to take care of that business.  YHC thinks it was the weighted run and squats that did him in. He rebounded well to finish the morning off in stride. Good On ya Token, Welcome!

Big Shoutout to Blart w/ F3 Naiperville IL who posted with us today. Good 2ndF on the track with him.

With 2 minutes to spare quick Mosey back to COT. IT issues killed the video somehow.

Praises- Smokey’s father is home recuperating after a heart attack and by pass last week.

Prayers- Cornerstone mentioned a friend that had a relapse of cancer. Prayers for PAX traveling on business. Stang continued prayers after the loss of Pappy. Missing one or two I’m sure.

Thanks Punch List  For the opportunity to lead a Great group of #HIM. Reach out anytime. Good Times were had by ALL, I think?!?

Duck Dynasty

 

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Start of May at the Coop…the Murph, partner style

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15 men joined YHC to make 16 total at the Coop this morning. Simple weinkie…important concept.

Mosey to football field.

Warmup

  • 20 side straddle hops
  • 5 burpees OYO
  • 10 windmills
  • 5 burpees OYO
  • 15 big arm circles
  • 5 burpees OYO

Kept it short…we would need the time.

The Thang

Simple…partner Murph. Straightforward exercise, but the key was to stick with your partner and encourage/push him along the way.

  • 1 mile run
  • 100 pull ups
  • 200 push up
  • 300 air squats
  • 1 mile run

COT

Announcements – Memorial Day CSAUP, Ruck Heavy this weekend.

Prayers for travelers, UNCC school shooting, teachers in general.

Thanks for the opportunity to lead Punch List.

MOLESKIN

The partner theme was appropriate this morning. During the course of the morning with the PAX, I learned about a member of The Fort that has had marital troubles and subsequently split from his wife and another whose marriage is in a difficult patch as well.

It may or may not have been the case with these men in particular, but as sinners, we are incapable of living up to the standard that Christ set for us and as a result, we make poor decisions that often lead to terrible consequences. The funny thing is that often times, these decisions are made at times in our lives where we think we are at our best (pride comes before the fall). Our pride and self-righteousness blinds us to the efforts of the enemy that is constantly looking for ANY opportunity to tear down, separate, and destroy.

One of the best ways to fight this lifelong battle is to find a partner to do battle with. Someone that will push you, lift you up, and most importantly, hold you accountable (just like you will do for them). Someone that will recognize your pride and the small poor decisions that always lead to big poor decisions and check you before they tear you down. Someone that will constantly encourage you to put yourself 3rd, serving Christ first and your wife and family second. This is what we are called to do for each other.

If you don’t have a partner that believes in the same set of values and has similar goals as you do, do yourself and your family a favor and find one. We are not designed to go through our lives alone and unchecked.

– Ginsu

 

 

 

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A cat, a cow and a 7 minute mile

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Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

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perfect day for a doomsday clock

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Another beautiful spring day. Count was six for boot camp and six ruckers that headed right out of the AO.

Warm up
Mosey Run to front of middle school
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1
Suicides relay race
Pax divide up evenly into two lines
Each pax does the suicide route
Then next pax runs
Waiting PAX squats
Finished PAX OH Claps
Rinse/repeat

Run to wall

Thang 2
Jacobs ladder/Lucky 13’s
Wall sit: do OH claps
Bear crawl to other side
Bomb jack
Bear crawl back
Called an audible and stopped at 9 rounds. Even though the distance for the bear crawls was a short 40 feet, we were getting really smoked. I’ll keep future Jacob’s ladders to single digits.

Mosey run
Stop and do Burpees (OYO 5X)
Rinse/repeat 3x

Needed to burn a little time waiting for the ruckers to return
Round of flutters
Round of Freddie Mercury’s

Ruckers returned and all pax mosey ran to COT to do:
Thang 3
Doomsday clock: Pax in a circle and each takes turn doing a push up, counting off as we go around the circle.
After 50 go to two push ups each pax
After 100 go to three push ups each pax
Add one after each 50
Pax eventually dropped out, leaving just two and they exceeded 300 count. Winner was Smokey.

Recover and do few additional Mary rounds.

COT.
Glad to have a ‘down range’ pax with us: Chalet from Charlotte.
Prayers/praise for Punch List’s baby progressing well in weight.

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US Army Staff Sgt / NYPD Police Officer James McNaughton

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We had 23 PAX show up for my VQ this morning….the support was much appreciated.

The morning started with a quick jog around the NAFO parking lot and ended with a standard warm-up of  Imperial Walkers, Morrocan Nighclubs  and Hillbilly Walkers.

Today we Honored a Fallen Soldier and NYPD Police Officer and our workout consisted of :

10 Burpees and a 100 yard run

27 Merkins and a 100 yard run

10 Donkey Kicks and a 100 yard run

27 Big Boy situps and you guessed it a 100 yard run

10 Lunges and a 100 yard run

27 Squats and who would have thought another 100 yard run

We Rinsed and Repeated ….. Some rinsed and repeated more than others.

Thanks to Dirty Harry and Punchlist for pushing me to lead this great group of men and getting my VQ under my belt.

Shield

 

 

 

 

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The Longest DORA

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This was my first time Qing The Coop. Ginsu was scheduled to Q, he had to be down range. So, Punch List asked me if i knew anyone who was free. I told him i would gladly take the Q slot. He was reluctant to commit. After a few tense minutes, he said I could have the job. I felt salty about it (not really). Punsh List and Wegmans are my shield locks, both are or have been site Q’s for The Coop (BADGER DEN) and yet niether had asked me to Q. With my (imaginary) Feelings hurt, I planned my weinke. I wanted it to be hard, I wanted to punish my friends and myself.  I’m always excited for kicks to the face.

The clock struck 0515 and looking around the circle of the men gathered, I noticed that Kiser had made his return from IR. Shield gave the disclaimer and we took off in a mosey. Shield is preparing for his VQ Monday at THE HONEY BADGER. After our mosey Shield led us in some windmills, monacan night clubs, mountain climbers, and maybe one more. Shield did a fine job and turned things over YHC.

I announced to the PAX that my imaginary feelings were hurt and I planned to take my pain out on them. We made our way over by the pull-up bars and  I briefed the PAX.  There woud be no pull-ups today. I had better plans.

The Thang 

Partner Up

DORA 1,2,3,4,5 + Quad-zilla

100 Carolina Dry Docks

200 Merkins

300 LBC

400 Mt. Climbers

500 Flutters

Partner 1 does the exercise while Partner 2 RUNS down the hill (toward elementary school) to stop sign. Then Partner 2 NURS (runs backwards) back up the hill to relieve Partner 1.  Quadzilla is always a crowd pleaser. Its the gift that keeps on giving. DORA took longer to complete than I anticipated. With 10 minutes left we moved over near COT. There we Prisoner ran (hands on top of head) up the hill towards the HIgh School. Stopped at a random sign, and performed a set of She Hate Me’s: 10 Prisoner squats (hands on head), 10 Burps, 10 merkins.  We ran back down the hill for a round of Mary followed by COT.

I had fun. Every morning is a great morning to wake up and push yourself beyond what you thought possible. This was the longest DORA I had ever experienced. And to think, I was thinking of making it an individual Dora, maybe next time.

 

Thanks Punch List for the opportunity to lead. Dont hesitate to ask me again.

 

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First Lieutenant Ashley White-Stumpf

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YHC actually woke up for this Q!

10 Pax showed up at 0500 with 1 arriving a little late but joined after we finished the warm-up.

Warm-up:

Moseyed to lower parking lot

Standard warm-up consisting of Morrocan night clubs, Al Gore Nightclubs, Windmill, Hillbilly Walker and Imperial Walkers.

The Thang:

Congregrate at the pull-up bars to learn about First Lieutenant Ashley White-Stumpf.

5 Rounds:

20 Pull-ups

10 Toes to Bar

21 Walking Lunges

400m Run

Once the 6 finished, we did a little Walk like an Egyptian, Ranger Merkins and some abs.

 

Thank you to Dirty Harry for the opportunity to lead!

Wegmans

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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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Broga/RPG – Blame it on the Rain!!

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5 for Broga under the Bank Drive Thru lanes (Stay in your Lane Bro)

4 for quick run to Regent Park Tennis Courts and back

YHC had Q of RPG and ChicknWizdim so lucked out that the PAX avoided the rain and Bass O Matic and I got about a 3mi run and then out so I could make to Chick-filet in time

Thanks for the Q Bass and awesome time with Broga!!

 

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Pull up bars and Tinsel Utensils

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Great chilly morning after a snowmaggedon yesterday, PAX were in for a treat as we needed to stay warm.

We moseyed around the parking lot, about 1/3 of  a mile and started the warm up: Moroccan night clubs, low slow squats, al-gore night clubs, low slow merkin, mountain climbers.

we moseyed to the pull up bars area where we had some utensils to use and get better, a list of exercises was shown and off we went,

8 pull ups BAR

8 man makers w/cindy

8 toes to BAR

8 sledgehammer swing 4 each side

8 knee raises BAR

8 biceps curls w/cindy

8 chin ups BAR

8 overhead press w/cindy

4 tire flips

after one complete circuit we will run down the hill and NUR back up, rinse and repeat, after the second round we took a break to welcome Captain Thor and work on our abs. 1 Big Boy Sit Up-4 American Hammers progressive to 10 BBSU and 40 AH, lots of whining during this exercise as usual and even one PAX wondered why he was there if the Abyss was closer to his house. Then had a visit from superman to stretch out our lower back and we went back to our circuit:

8 pull ups BAR

8 man makers w/cindy

8 toes to BAR

8 sledgehammer swing 4 each side

8 knee raises BAR

8 biceps curls w/cindy

8 chin ups BAR

8 overhead press w/cindy

4 tire flips

on the last round of exercises some PAX where complaining about their arms being shuttered, so I decided to cut it short and end the beat down there, YOU ARE WELCOME!! with 3 minutes to spare we loaded the utensils back in the truck and went for some Mary, flutters, box cutters and rosalitas.

we circled up and went for head count and namearama, we had a few announcements and prayed for our families and kids.

Great morning and perfect weather for an out of the ordinary workout, thanks @PunchList for the opportunity to accelerate some happy campers’ day.

Tinsel out…

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