Tag: Senator Tressel

Q school at ROF

Leave a comment

Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did:
WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP
THE THANG:
COP: SSH x 30, windmill x 10, squat x 20, merkin x 10/hold/Peter Parker x 10/Left arm and leg high/6″/regular/mountain climber x 10/6″/recover, LBCx20, Morrocan night cub x 30
Run to the bottom of the hill by the ROTC building for Jacob’s Ladder (1-7), pull-ups at the top of the hill
People’s chair along the ROTC building x 90s, recover, round 2 with the Pax each running to the road, doing 3 burpees, running back to the wall.
Mosey back to the parking lot for cocaine bearcrawls along the parking spaces (1-5 merkins at each line)

MARY: American Hammer x 20, hello dolly x 20
ANNOUNCEMENTS: Fastest 5K in a couple weeks, Bethel Men’s shelter this Thursday, April 3
COT: Prayers for families, Splinter’s 2.0 in a difficult situation, Becky with cancer, Cash’s family
NMM:
It was a privilege to lead Q school this morning. Here are my pearls of wisdom from Qing workouts for the past 12 years:
1. Always have a watch to keep track of your time (start and end promptly).
2. Ease into the workout with a light jog, SSH’s, and windmills to stretch the major muscle groups.
3. I typically count at a slower cadence for more effective training. I make sure the workout is balanced with strength and cardio conditioning.
4. Use pull up bars whenever they are available at your AO. Try to work a back exercise into every workout (like Superman).
5. Steal shamelessly from other Q’s. I stole frequently from South Charlotte and local Pax (Geronimo was one of my favs). Today’s cocaine bearcrawls were stolen from Poppins (who stole from someone else, I think).
6. Due to my early work schedule during the week, I can’t stay for COT, and it’s something I truly miss. F3 has been a blessing in my life.

TClap |
0

Halfpipe Hell

Leave a comment

WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker

THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.

One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead

Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest

Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.

Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)

Run back to COT. Some Mary and done.

TClap |
0

Make Arms Great Again

Leave a comment

10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.

TClap |
0

Tour de odor AKA style

Leave a comment

WARMUP:
SSH
Windmills
Imperial walkers
Hillbilly walkers
Plank
Stretches
Merkins

THE THANG:

After warmups we moseyed to back of HT,
Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2

Mosey around back towards church

Toy solders
Karaoke
NUR

In back parking lot, break up in groups of 3,- took a couple tries
Partner work – groups of 3
Partner 1
Cocaine bear Crawls to light pole and back
Partner 2 SSH
Partner 3 Mtn climbers

Mosey to church

Bench work
Webbs
Bulgarian split squats and cactus jacks

Got all the way up to 10/40

Dora
100 Derkins
Sprint
200 dips

Back towards Flag

MARY:

50 4 count flutters IC, Box cutters, dying cockroach and American hammers
ANNOUNCEMENTS: Fast 5K, Joc, Bethel
COT: make every day count and be sure the ones you love most know it!
It was an honor to serve today, Thank you men!

TClap |
0

21s on the 21st

Leave a comment

WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better
10-20 of the following
– SSH
– Windmills
– Hillbilly walkers
– Moroccan night club
– STRAWBERRY pickers
THE THANG:
Back to the parking lot near COT. Borrowed an old workout from The Swamp / Quagmire days: The ladder. 14-15 parking spots, an exercise written on each one. Do the exercise, then take a loop around the lot. Move to the next spot, next exercise. Exercises are (21 reps of everything unless otherwise noted):
1. 5 burpess
2. Merkins
3. LBCs
4. Squats
5. Calf raise
6. Mtn climbers, 2ct
7. CDD
8. Hammer time! (American Hammers, 2 ct)
9. Lunges, 2ct
10. Imperial walker, 2ct
11. Plank jacks
12. Flutters, 2ct
13. Dips
14. Monkey humpers
15. 5 burpees
Repeat until COT
Each PAX got through one complete set and at least halfway through a second. A few completed two sets.
GREAT mumblechatter! Rocket launches, Cuban food, Irish pubs, pollen, Swamp/Quagmire days, Kotters, retirement communities, STD breakouts in them (see Villages in FL), and on. We covered a LOT!!
MARY: My late Mom’s name. Miss you mom!
ANNOUNCEMENTS: We did a LOT of good in the D2D fundraising!! Alot going on. Read your newsletter and get involved!!
COT:
I mentioned how my mom recently passing has put me in a big funk, like I am in PTSD mode, but just posting and being out with the PAX has helped my mental state immensely, and even more the PAX who have reached out to me. As Slapshot said at Minnow Pond, it can be a huge uplift to others. Twister mentioned about the effects that F3 can have. We do alot of good out in the community, but being out and about with the PAX is like a cure-all tonic. He EH’s guys as often as he can because this F3 tonic is what alot of us guys need, whether we know it, or want to admit it, or not. I really loved that analogy! F3 means alot of different things to each of us, but it is still a great thing for all of us, helps lift us up in various ways, but we need to be out there with the PAX regularly to get our regular dose of that tonic to make our lives a little better. Cobra Kai mentioned he recently had coffee with a Kotter, someone who was a hard charger, did alot when he was posting, not afraid of the hard workouts. He is carrying some burdens and is suffering, the mental side of things. Goes to show that even the toughest facade can be a cover up for what is really inside. The coffee meeting seemed to be a good thing for him. Cobra Kai gave him some of that tonic, whether he knew it or not. So I implore you to keep EHing, keep giving it away. Don’t ever stop. You just may be the one person that helps someone through their rough patches or worse. Be the tonic!

Thanks for the opportunity to lead.
Blessings and SYITG,
-NASA

TClap |
0

Ballroom Slam

Leave a comment

Started with a Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
-mosey run-
Thang 1: tracks: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
-mosey run-
Thang 2: bench work, we did:
Step ups, inclines, butt touch squats, declines, calf raises, dips
-mosey run-
Thang 3: wall work:
Wall sit, pass slam ball, slam the slam ball, btw
-mosey run to shovel flag-
Thang 4: heavy ball toss.
Mary
Fini
COT
Sugarbug
Senator Tressel
Fogerty
Bass-o-Matic
Splinter

TClap |
0

Chasing Pots of Gold-en Corral

Leave a comment

WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs
THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U shape to complete the exercise at the cone. We ran back and forth like we were following the rainbow looking for gold. I know it’s a stretch, but it is almost St. Patty’s Day. Pax completed 100 reps at the first cone, 90 at the second with each trip decreasing by 10 reps. From 100 down, exercises were SSH, LBCs, Squats, Mountain Climbers, Plank Jacks, Dips, CDDs, American Hammers, Merkins, Burpees.
Pax then faces each other in the plank position for 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Superman’s. Once completed, we repeated it at 8, 16 and 32 reps.
Mozy through COT to drop off the cones then stopped at the side of HT for wall sits and burpees.
MARY: No Mary, or Patty either
ANNOUNCEMENTS: Newsletter, Jaeger, convergence.
COT: Family

TClap |
0

Bring Your Wife to F3 Day

Leave a comment

WARMUP:
Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up at the parking lot.
THE THANG:
Shady gave each man a tennis ball and instructed us to write our wives’ first initial on the ball. That ball would stay with us for the rest of the workout.

Dora with your wife as your partner. From the playground, we did the following exercises and ran to the back of the basketball court and back between each set.
50 pullups (set of 10)
100 decline merkins (set of 20)
150 step ups were planned, but we ran out of time.

Hand off to Senator
Circle up on the right ball field

Lt Dan (1 knee tar jai, 4 squats) to 10 (crowd pleaser)
Line up along the concession stand wall for people’s chair. While the rest of the Pax sat, 2 ran to the outfield fence, hopped over, ran up the hill, did 3 burpees, and ran back
Balls to the wall hold for 20 secs, move to 1/2 way down for 20 secs

Return to the circle for the <@UJGS2BBQD> killer hip flexor routine

MARY:
LBC x 20, Hello Dolly x 20, Boat and Canoe x 3
Finish up with the Body Destroyer

ANNOUNCEMENTS:
Trash pick up today on route 21 (thank you <@U0617222M3M> for your continued commitment to this). Jaeger next week, various other (READ YOUR NEWSLETTER)

COT:
Prayers for <@U686LEPLH> in the loss of his mom. Another Pax in the loss of his father. We prayed for several family members and friends of the Pax with cancer and other serious ailments. Prayers for safe travels for <@UN6PTD007> and his family to WI.

<@UGRNYPPUM> always brings something unique to his Qs, and his idea of having a tennis ball with our wives’ initials was a good reminder of how lucky we are to have our spouses. YHC and Shady picked up the Q spot as last minute subs for our friend <@UN3JKG18C> who will be handing off site Q duties in two weeks. Thank you for your leadership, my friend. It was a beautiful morning at Runde and always a pleasure to lead the Pax on Saturday mornings. We are truly lucky Men of the Fort!

TClap |
0

11’s 7’s benches & other fun

Leave a comment

WARMUP: mosey to the bus loop
Exercises in cadence with burpees in between
Windmills
imperial walkers
Hillbilly walkers
Low slow squats
Moroccan nights clubs holding people’s chair
Side straddle hops
Plank
Mountain climbers
Shoulder taps

THE THANG: mosey behind the school for 11’s
Burpees and squats on opposite sides of the lot – always adding up to 11

Mosey to the next lot for 7’s
Diamond merkins and lunges on opposite sides of the lot

Mosey to the tables for 3 rounds of:
15 step ups
15 incline merkins
15 dips

BTTW for 1 minute – just to see things from another point of view

Mosey to COT for 90
Seconds of geometry class (protractors) and we hit 0600

MARY: see above comment
ANNOUNCEMENTS: you betcha’ – on site and in your newsletter – which you should read.
COT: 5th core principle

Thanks for the call Rainmaker :eye:

TClap |
0