Tag: Shield

Split Q / Shovel Flag Handoff at the Coop

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Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.

Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval

2nd Round of Pain delivered by Kaiser

At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set

Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.

Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.

Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!

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Dora Beatdown

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Seven years ago today I retired from the greatest police department in the world the NYCPD and  this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.

The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.

The Dora consisted of:

100 Merkins

200 BBsitups

300 Squats

after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.

COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga

 

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Bright Colors for #F3forFaye

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Yesterday Spiderman & YHC had the realization that we were Qing at the same site today…I had the Golden Corral bootcamp which means he had the Fire Ant Ruck beat down. It’s always good to shake things up so we decided to do just that for this mornings edition.

As can be the case with our own lives, we sometimes over-complicate a workout and stray from the simple but effective model. I’ll go ahead and cut to the chase, I think this was certainly effective but it overshot simple pretty quickly. But hey, we were just looking to give the other 17 PAX that joined us an opportunity to chatter at our expense.

Enough rambling, here it is. We combined Ruckers & Boot Campers (wait, you can’t do that…oh yes we can) and split the combined group in half. We had 4 corners established covering most of the parking lot (corner of Harris Teeter to Red Bowl to the insurance office to the dog wash place). It was a large square-ish figure. Half went with Spider Man and half came with me.

Each corner had a sheet with exercises written on it but here’s the kicker, don’t just jog from one corner to another. Get on it. The ground is wet but “well lit” so you do you but GET IT.
For those present, you can remember all the fond times you had of poking the Q’s about how “things look better on paper” or “I bet these seemed easier in your head” or any number of other completely appropriate jabs that were thrown while trying to figure out the Ruck logistics but none of that matters ’cause you loved it and this is peer led (remember…we’re not professionals).

Corner 1 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 2 (w/o rucks):
(5) 8-count Body Builders
(10) Box Cutters
(15) Diamond Merkins
(20) Butt Kickers

When your group is done, sprint

Corner 3 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 4 (with Rucks):
(5) 8-count Body Builders
(10) Heels to Heavan
(15) Hand-Release Merkins
(20) Butt Kickers

Sprint back to Corner 1.

We did this full evolution about 3 times then brought the group back together for something we unknowingly stole from Tinsel (plagiarism is the finest form  of flattery, right?).
1 Merkin : 4 Shoulder Taps and we made it to 8:32 before having to cut it short for COT.

Important to remember today why we wore the bright colors. Remembering a little girl, Faye, whose life was too short but her impact will be far-reaching; to families and communities her or her family never knew.

Announcements: In the words of the eloquent Mainframe, “Read your da*n NEWSLETTER.” Hey, he’s right.

Prayers: Family members in battles for their lives. Communication in marriages. Cash’s recovery. Kids healing from broken bones.

Until Next Time.
Spiderman & Maximus

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20% More

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Today was a day a long time coming, but more in the NMM.

10 Men showed for a soggy beat down at the Coop.  Here’s what we did:

The Thang:

Mosey, with some shuffle, to the practice field.

COP

  • SSH
  • Mountain Climbers
  • Windmills

Gassers, repeating 5 times with exercises below between

  • 20 yards
  • 50 yards
  • 100 yards

Squats till 6, then MNC till 6

  • 12 Merkins IC
  • 12 Burpees
  • 12 Monkey Squats IC
  • 12 Bombjacks
  • 12 CDD IC

Mosey to Rock Pile

  • Pick a rock, 12 Man Makers
  • Run a lap to sign and back
  • Repeat x3, upgrading rock after each

Mosey to covered area for some Boat and Canoe and American Hammer.

Mosey to Pull Up Bars

  • 6 Pack

Run to Bottom of Hill, Backwards Run Up the Hill then to COT

 

NMM

As we gathered for #BTP, I commented that my FNG workout was at the Coop 5 years ago and it was a VQ for One Niner (BB here) and how it would be neat for him to be there 5 years later.  As we finished the COP and were about to run the Gassers, a lone figure came trotting up in the gloom… none other than One Niner.

I charged the PAX with looking to push themselves 20% more throughout the workout today.  The idea was that we get complacent or comfortable in our routines, but imagine what impact you could make with just 20% more effort to break out of your plateau, regardless of the arena of life.  I saw lots of good effort today with guys really pushing it both on the gassers and the man makers.  This is how we get stronger… by pushing beyond where we’d normally stop.

 

Announcements:

Yeti, Doty Run, Q School – Check your newsletter.

 

Prayers up for Marriages, Punch List’s M with baby pending, and being willing to share with others when life is hard.

 

Honor to Serve.

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Warm and Wild

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A few Ruckers and a few Bootcampers for a nice one

Warm-up included a short run about .3 of a mile

COP

SSH

Diamond Merkins

Seal Jacks

MC

PP

Slow Squats

Mosey around back and partner up

One man BTTW while the other runs and does 1 Burpee, Flapjack. all the way up to 10. on even numbers it was wall sits, odd numbers it was BTTW

Keep your partner and mosey to the cones

at each cone do 10 partner hand slap merkins fo 3 cones and return doing 10 big boy situps partner hand slap

Repeat this time do 5 Diamond Merkins hand slap and 10 Squats on the way back hand slaps

Mosey to a curb and do 15 Dips, 15Derkins, 15 LBC’s 15 Mac Tar Djai (Excuse the spelling error) Repeat 3 times

Mosey to COT area for a little Mary then COT

Great workout and glad to be back! Hopefully everyone got their money’s worth!!

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AR-7 at Varsity

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Well YHC watched Aquaman the night before and as customary, I looked up the workout Jason Momoa did to get in shape for this role. Low and behold, it could work with body weight exercises.

All familiar faces were present so the disclaimer was brief. A brief mosey followed by some warmup exercises. Nothing out of the ordinary.

The Thang:

AR-7. Accelerated Results. First was dips. Followed by jump squats and finally Merkins.
Format was as follows:

7 sets of 7 reps with 7 seconds of rest between sets. We did all 7 sets and did a short mosey as our rest.

Next was 6 sets of 6 reps with 6 seconds of rest. Short mosey.
Last up was 5 sets of 5 reps

After we finished up the dips, we moseyed to a grassy area to preserve the old joints. Same format just Jump Squats this time. Since the legs were jello-like, no mosey, just recovery.

Finally we moseyed near the pull up bars for the Merkins portion. Same format.

And then… we headed back for some Mary and COT.

thanks to Harry Carry for the opportunity!

 

Wegmans

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Four Corner Beatdown

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Today at The Colosseum we had nine PAX for a four corner beatdown. We did my customary short mosey and warmed up with some Tappy Taps, Imperial Walkers, Windmills and Morrocan NC.

The Beatdown consisted of Three rounds of three exercises 25x , 20x, 15x at each designated corner with 5 burpees in the center on your return from a corner.

Corner 1: Merkins, Flutters, Squats

Corner 2:Wide Arm Merkins, LBC, Mountain Climbers

Corner 3: Diamond Merkins, BBS, Calf Raises

Corner 4: CDD, American Hammers, Box Cutters

Another quick mosey to COT and the beatdown was over

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Long Duck at The Coop

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It was a brisk morning at The Coop. As Site Q I feel led to write a quick Backblast for LD.

COP
30 SSH
20 Wind Mills
20 Tappy Taps
Mosey to Pull Up Bars

Partner up. Partner 1 runs down and up hill once while other partner chips away at the board of pain.

100 Pull Ups
100 toes/knees to bar
200 Merkins
200 Big Boy Sit Ups

Mosey to parking lot – 2×50 yard sprints

Back for COT.

Great lead by Long Duck!

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NYE at the “Ant”- BB 2wks late

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Link to the Pre-Blast: https://f3thefort.com/2019/12/18/the-force-to-bring-us-back-in/

The script changed but we discussed burnout and the challenges associated with getting burned out. Nevertheless, we did some work with heavy sand bags and rucks. The legs were put to the test and teamwork was present.

A lot remains on the written weinke which should see the light of day or the darkness of the gloom…some day.

Until next time.

Maximus

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Petty Officer Taylor J Gallant

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On this breezy and 66 degree December morn, eight badgers answered the call to post for the last Monday of the decade. We honored Petty Officer Taylor J Gallant by putting our all into a one hour suck fest.

The Work:

Run 1 Mile (4 Laps)
60 Burpee Pull Ups
Run 800 Meters (2 Laps)
30 Burpee Pull Ups
Run 400 Meters (1 Lap)
15 Burpee Pull Ups

It was an oldie but goodie, and fun was had by all. We finished just in time for a quick round of flutters and mosey back to COT.

It was great to see Shield and Cheddah back from their stints on IR.

Announcements: 

Read your newsletter.

 

Prayers/Praises:

Dirty Harry enjoyed a prolonged break with his M over Christmas – her longest stint off since starting her new job. Praise for that time, prayers that it happens again soon.

Pray for your word for 2020 and for each PAX to step up and lead in their respective circles of concentrica this year and beyond.

 

Dirty Harry – thank you for trusting me with this last Badger of the decade.

Punch List out.

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