US Army Staff Sgt / NYPD Police Officer James McNaughton

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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First Lieutenant Ashley White-Stumpf

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

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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Pull up bars and Tinsel Utensils

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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#F3MentalBattle at The Coop

It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).

So, we warmed up, I shared a bunch of statistics, and we went to work.

A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.

I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…

  • Suicide is the 7th leading cause of death among men in the US
  • Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
  • One of the main contributing factors to mental health issues is a feeling of isolation

You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.

Helmet, out.

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Hill Day at Pathfinder

Backblasts- they are important. Even for running workouts. it is part of being the Q. Do it.

Well, after multiple times of Skate or Die asking me if I would Q Pathfinder and me saying yes, but not committing to a date, he finally threw a date on it and asked one more time. Yes, I will. And I am thankful for his persistence and for giving me the opportunity to lead.

For those who have not joined Pathfinder, you are missing out. Not sure why, but it is not listed as a category on here. #uncategorized #rogue

Anyways, Skate drummed up the idea  a little over a year ago of a roving running workout on Tuesdays, which The Fort needed, and the cool thing is the Q decides where the launch is and at what time it launches. Then it gets Tweeted or Slacked the night before. It offers a ton of variety and the 2F is outstanding. Keeps it interesting. No man left behind. Lately, trail runs have even entered the mix.

We (Skate, Harry Caray and I) met today at the Massey clubhouse today at 5 AM. Warm up mile to the entrance the long way and then head over Oxford Place next door, which is just full of hills. I thought I could stop the mumblechatter, but those boys were not even phased. Chatted the whole way. Haray Caray left a bit early to hit Crossroads (#HIM). Skate and I cooled down one more mile or so and then went back to launch. Skate pulled out his phone where he missed Cashflow’s text from 5:03 that he was almost there. #cobains. About that time, we heard steps in the distance and up ran Cashflow and Birdcage. Birdcage said he remembered the launch was 5 AM, but he forgot when he got up this morning. Yeah. I could not really give him a hard time, since he just obliterated the P200 after setting fire to the 10K course at Joe Davis 10k..

Anyways, what matters is that we all got a great run in and then we had a prayer to start our day. The Fort offers a lot of great options on Tuesdays and this is one of them. let’s support Skate or Die. Give it a try. next week, Stang Q’s the trails again.

Announcements-

Tomorrow the focus is on mental health at Abyss, Coop and Pantheon. Please plan to attend one of them. Brothers will be sharing their hearts and this is an issue that affects more people than you know.

Support our brother Olive this Saturday at the Christina Latini Memorial 8k

latinimemorial8k.racesonline.com

Clown cars leaving Starbucks at 6:30 AM

Virtual run option at Alcatraz, too

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Run through the RP

Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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The Coop 11:2019

15 PAX (The Coop consistently draws some solid numbers) gathered in one of (possibly…) our last coldish gloom in The Fort. A quick disclaimer and we were off. We got in 40 burpees to help alleviate the penalty burpees Wegmans accumulated for sleeping through a Q at Fire Ant on Tuesday. (We got mathematically to 600, but probably only 550 counting modifications.)

Warmup

SSH x30
Mtn Climbers x30
TWSS induced bomb jacks
5 Burpees
IW x20
HW x20

Move to line
25%, 40%, 50%, 60%, 75%, 85%, 90%, 95%, full sprint, bear crawl, full sprint, Burpees

Message about acceleration

Burpees

Mosey to pull up bars

Groups of 3
Derkin on hill
People’s chair with calf raise
Pull up

Burpees

Started in the down position and called up/down. Roughly 5 reps each. Switch stations, rinse and repeat

Round 2
Derkin in Hill
People’s chair w/calf raises
Toes to bar

Mosey to elementary lot. Burpees

Curb up for 10 Mike Tyson’s and bear crawl to the other side. Rinse and Repeat.

Lunges Around the World x5 Burpees

Message on self-denial during Lent. Discussion of what we’re giving up. YHC – alcohol, Dirty Harry – alcohol, Esso – TV

Burpees

Head to COT

Burpees
Pigeon Lunge
Seated Forward Bend (held for awhile)

NMM

In this Lenten season, I find myself contemplating the Christian discipline of self denial that relates to accelerating man and issues that hinder acceleration (The Jester). A fast helps focus the mind to a higher purpose. During Lent, when I’d normally reach for a beer or some bourbon, I am forced to focus on why I chose to give that up for 40 days. I am reminded of what Jesus gave up for my salvation. I try to remain grateful for to opportunity to sacrifice something and be connected closer to his sacrifice. As a bonus, I can also analyze the times I just habitually reach for a beer instead of actually waiting until I want a beer.

My challenge as a Q is to build 2nd and 3rd F elements into the 1st F workout. For this Q, I  accelerated (and occasionally decelerated) most cadence counts to help emphasize the additional physical gain from moving faster or slower. And hopefully these tempo changes focused the PAX on accelerating in all 3Fs during Lent, much like Cake Boss’s 40 day challenge.

Thanks to Punch List for the opportunity to lead.

-Band Camp dismissed

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Clovis-esq (Honey Badger cont., kind of, from Monday)

On this cold Wednesday morning in the gloom (sub 30 temp), YHC did a quick disclaimer after no FNGs were identified and took off for a quick mosey.  Circled up for some stretching and warm-up to get the blood flowing with the following: SSH (varying speeds, but mostly double and triple speed), diamond merkins, handful of burpees, low slow squats, arm and shoulder stretches, cherry pickers, more SSH at various speeds, and mountain climbers.

Had the PAX head over to the pull up bars while YHC went back for speaker and weinke.  YHC then laid out the plan for the remainder of the time – call it ~35 min….

The Thang

  • Partner up, size did not matter but accountability and pushing ability did…so good thing we’re all able to push each other and hold each other accountable – funny how that worked out
  • Each partner would do the following so no sharing or adding but here’s where the push and accountability came into effect
  • Partners would stay together and not leave each other
  • Exercises could be broken up;  meaning, do some chin ups together, then do some burpees, then go back to chin ups, etc. until the number was met by each person
  • (Music was then cranked on, which of course started with some Slim Shady…)
  • 40 – chin ups
  • 40 – hanging from bar, knees to chest
  • 40 – burpees
  • 4 – laps together around the big loop (about 1/4 mile per loop)
  • Then 30 of the above (3 laps), then 20 (2 laps), then 10 (1 lap)

Needless to say, this looked really good on paper YHC admits, but only to the running!  Note to future self is just 1 loop (maybe 2 max), but keep the rest of the exercises.  While there were some groups that made it through the 2nd round (30s), there may have been a few that got partially  into the 3rd round / 20s.  Either way, the low temps became an afterthought and with 5 min remaining, we packed up gear and headed back to COT for a couple rounds of Mary called out by the PAX where mumberchatter ensued.

All things in COT were had and we all set off for our day.  The push, partnership and accountability we had for 45 min was inspiring as YHC heard from some of you first hand how good it was to “feel the burn” from the workout.  This didn’t necessarily come from YHC and the workout, but the push you gave each other.  And looking back to the running portion, not such a terrible idea b/c YHC did give you a “cool down” period and a chance to do some 2nd F with your partner – so you’re welcome!  HAHAHA…maybe the PAX just didn’t need so long of a cool down.

Always a pleasure to take the reigns to write the workout and look back in the backblast write-up, but always exciting to see how it shakes out once the 45 min bell rings!  Until next time…

And as a last add, this workout was inspired from #DOAH and his Honey Badger service member “Clovis” from the HB hero book.  While we didn’t get to do the Clovis workout on Monday, this workout, although modified slightly, was also a tribute to Clovis.

Shady

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If it was sunny and 70 it would be called JV

Trying to keep some momentum on this Gloomy Friday, so I’ll knock out the backblast the same way 7 diligent men knocked out everything I threw at them this morning.

The Thang

The rain stopped long enough for the 15 minutes we took to mosey around NAFO HS.
1st stop
Merkins x10 IC
OH claps x15 IC
Repeat x 2

2nd Stop
Alternating step ups x 30 IC
Monkey Humpers x 15 IC
Repeat x2

3rd Stop
Suicides ~10m, 20m, 30m
Reverso Suicides ~30m, 20m, 10m

Final Stop-Main Event

Teams of 3 and 4
Station 1 = Wall ball
Station 2= Double leg dot drills
Station 3=Alternating pole dodging run drills (guess you had to be there) to the end of the awning
Runner was the timer and rotated to the wall ball
Run this rotation for 15 min

Change-o
Station 1 = Wall Ball OH Squats (Sumo squats for a challenge)
Station 2= Single leg dot drills
Station 3= Nur (backward run) to the end of the awning
Runner was the timer again and rotated to OH Squats.
Run this rotation for 10 min

Mary
Open body rockers x 20 OYO
Flutter kicks x 20 IC
Freddy mercury x 20 IC

Thanks for the opportunity. I haven’t been the most diligent on the weekdays lately and getting out this Friday was the kick in the pants that I’ve been needing. Thanks also to everyone who posted to Varsity. It wasn’t easy, but everyone gave it their best.

TAP
Harry Carey’s Grandmother in law leaving the homestead for assisted living.
Skate or Die’s friend who’s son’s cancer came out of remission.

Geronimo! out

 

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