Tag: skipper

Convergence Before the Invergence

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It was rainy, cloudy, dark, in other words perfect weather for a convergence. We had roughly 55-60 PAX out for the variety of workouts that were about to be executed.  Disclaimer disclaimed, FNG identified (Randy from heaven on earth (aka Pittsburgh) , and we launched.

Bootcamp Q : Slapshot

Bootcampers followed me up the hill and towards the springs parking lot. After a quick plank for the 6 we moved onto to the parking lot across 160 behind the former bank and now drug store for the warm-up.

Warm-up:

50 SSH (IC)

20 Merkings (IC)

10 Michael Phelps (IC)

5 Windmills (IC)

20 Mtn Climbers (IC)

Stretch

20 Plank JAcks (IC)

Mosey to the other side of the parking lot.

DORA: Partner up with someone you haven’t worked out with. Run was around the drugstore and through the parking lots.

200 Plank JAcks

200 Toe Touches

200 SSH

150 Diamond Merkins

100 4-Ct Flutters

Recover Run Back towards COT.

Tabata Series

30 Seconds on 10 seconds off

4 Rounds 4 sets

  1. SSH
  2. Seal JAcks
  3. HR Merkins
  4. Am. Hammers

Last 7 minutes: 10 Burpess EMOM (which was reduced to a an 11 of sorts after minute 5 where we started going 10 burpees plus 1 BBS, then 9 burpees plus 2 BBS….etc… until we had about 20 seconds left.

I had everyone recover on their feet and then add 1 last Burpee.

NNM: I spoke today about one of the many examples of what F3 has meant to me. Specifically, the other day I was out for a pre-run where I started out at a “comfortable pace” already deciding in my head what I was “good” with that morning.  Then about 2 miles in I came across a fellow Pax who got to the AO early and decided to go find me. We started to run together and my “comfortable pace” got very uncomfortable very quickly. All told, when we got back to COT I had increased the pace I was running at by over 35 seconds. He literally found me where I was, didn’t leave me behind, and pushed me to accelerate. It is what I needed then, and it’s what I needed 5 years ago when I started F3. I never knew how fast I could run, until I started running with faster guys. That Friday morning was a great reminder that I can always push more, that I have plenty of gas left in the tank, and that somewhere out in the gloom a brother is willing to go find you and get you better. (Thanks Olaf)

Whether you are accelerating 1F or the 2nd and 3rd, run with faster guys and don’t just be comfortable. You never really know what you are capable of until you push just a little bit more.

AYE!

Running Q Bandcamp

Speaking of Running with faster guys…Bandcamp executed a 10K route where he was able to hit a PR. The route went all over the downtown Fort Mill area. Again, men surround yourself with HIMS you never know what you’re going to be able to do.

Ruck Q : JWOW

Ruck to Church of NAzarene

10 rounds –

5 merkins at the bottom then 10 squats at the top of the stairs.

Rucked to Print Shop

20 step ups and 20 dips

Rucked up Main STreet and back to Wep for the chair swing loop at each chair swing 5 squats and 5 CDD’s One more half loop to COT.

Kettlebell Q: 38 Special

Leg stretches for a couple minutes while us 40somethigns PAX complained about our joints

The Thang:

10 each of Arm Curl and Press, tricep ex. and overhead press. Grabbed bells and went for a stroll around the park. Bells always farmered carried. We used the park equipment to tell us what to do. Each Swing 20 swings, Statues 30 Standing Tesh with squat each arm Bathrooms = 20 squats same set as the start upon our return.

Paired up for a dora

100 Goblet Squats

200 Calf Raises

300 Flutter with chest press

6 minutes to go carry back to bathroom and back 1 minute of squats and 1 minute of swings.

IR Q: Kermit

Took a nice mosey around downtown Fort Mill and even down to the Peach stand and back. Big thank you for leading this piece and not leaving any men behind!

 

Post Workout  JWOW led us in prayer and we named a  FNG The name Cannonball.

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A Leap Day Ruck

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14 HIM #RolledOut instead of #RollingOVer on the 2024 Leap Day. After a brief disclaimer we noted 1 FNG–Sergio Franco- Soon to be named quite perfectly XciteBike.

Off we  went headed up the road into the shopping center where opportunity stuck and stairs were found to traverse up and down.  As the legs warmed up the pace quickened for most. Rucking with/beside @Bonzi  really requires a stretching of the stride, and man we were cooking.

Into the apartments for some quick planks as the group caught up then some squats and we were off again.  Back up and down the stairs then shot up over 160 in the office complex.  We had a nice jaunt over to #The-Coachs-Box to say good morning to @Cyclopes &Co. In route  I stopped the train for some over head holds, OH presses, and curls.  As the group filed in a caught up on reps it was time for a quick message.  With Rucks held High- I drew from Tony Dungee’s book Uncommon Life and talked about how Failure while it does suck, ( so does holding a ruck overhead) it does not have to be a big stumbling block for us as Pro’s, Dads, Husbands ect.  We all agreed that we fall into the trap of getting too down in these instances.  What TD reminds us is we can be energized by our failures. The SkyQ made us this way.  Use them as growth and learning opportunities, get energized knowing we won’t make that mistake twice.   AT this point arms began to shake and it was time to roll.

On the move YHC noted a fantastic parking lot and strongly recommended a ruck shuffle from the entry to the 90 degree corner.  Mumble chatter surged, as Duck(s) typically don’t run , but this day I/We did.  Around the corner and Cyclopes &Co were nowhere to be found.  Guess they felt running ruckers converging on them and took Flight.

Around the school and back toward the EndEx.  Across  160 and another Ruck Shuffle through  the Panera Parking Lot. I said 3 medians but ran 4-Noone said Ducks were good at counting , esp while  on the run.

Couple quick laps and little more shuffling and we hit 0600. My watch said 3.63 miles at a 14:46 Avg–Not to Shabby.

Pledge of Allegiance-Announcements, Praises& Prayers.

Great Rucking in the Gloom with these Men.

Duck Dynasty

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The Darkest of ALLL Convergences

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80ish of the Fort’s, Lake Wylie’s, and Rock Hill’s finest converged this fine Monday to celebrate and show our support for the Darkest of All Helmet’s becoming the new Nantan of F3 Nation.

After my usual disclaimer and a giving of thanks for those who all showed , Dark Helmet led the warmup. As any true leader would do he quickly refreshed (and reinforced via burpees) the core mission of F3 and our core principles. After a rough start we did eventually nail it. After some side straddle hops and merkins the Pax were released into their own unique workout groups.

HERO WOD(Honey Badger)

This was my Q and I’m always humbled to lead Hero style workouts. They should be hard but also purposeful. For me I have created two unique workouts to honor different men of my family who have served. They would be the last people to ever consider themselves heroes. But that’s why I honor them. They sacrificed more than I ever could and I will always be inspired by them. I hope that in this very simple way their stories help inspire others.

For the purpose of today’s workout I truncated both them in the interest of time.

The “Uncle Paul”

I encourage anyone to Google the USS Pueblo Incident to get the full details but the long and short of it is that my wife’s Uncle Paul was a member of the USS Pueblo crew when it was captured by North Korea in 1968. For 11 months he was help captive as POW. Tortured, sleep deprived, and subject to all sorts of propaganda he along with 81 of his ship mates were eventually returned to the US. As a result of his PTSD he hasn’t been able to sleep for almost 50 years.

The Workout:

82 SSH (IC)

11 Burrpees OYO.

1 LAP around the Earth Fare Complex.

As we returned to our starting position I began the Second Hero Workout of the day. The “Sgt. Major”. This one is a WOD I’ve done before for the Honey Badger and is about my father who was a Command Sgt. Major in the 28th ID. Again for the sake of time I limited the usual 3 miles I try and incorporate into this workout for 3 laps instead. The exercises are as Follows.

28 Burpees

1 Lap

28 Burpees

56 Squats

1 Lap

28 Burpees

56 Squats

112 HR MErkins

1 LAP.

(Pick up the 6 if you can)

This pretty much took us up to the bell after a brief visit by the ruckers. Thanks to all who broke off to me to indulge me and these workouts. They are supposed to be hard and challenging and I hope we all got our money’s worth.

 

Running Boot camp: Sweep the Leg – FishTix

Group was split into teams of 4. Relay race around the parking lot two stops with exercises. Two runners traveled to stop 1 and stop 2 respectively while the other team members did the exercises at the stops. Once the runners arrived the running duties were handed off. Process was continued until the closing bell.

Stop 1 Exercises: HR Merkins, Dips, Burpees, CDD, Mike Tyson Merkins

Stop 2: Jump Squats, Flutters, Mnt Climbers, Lunges, Box Cutters

Rucking – VA – Olaf

4 corners with low slow squats, merkins, Lunges, and shoulder taps. After round 1 got a 40 and a 60 pound sand bag to spice it up. The bags were rotated around by the Pax.

Kettlebell – Armory – BandCamp

4 Rounds:

16 clusters (clean, squat, press

16 single arm swings (alternating)

16 lateral lunge with a row (8 a side)

Short Mosey

Some overhead lunges and suitcase deadlifts when the heart rates got too high.

Running – Flight Plan – Bass-O-Matic

Ran a bunch 🙂

At 6:00 I blew a whistle and we all reconvened for the longest Namearama I ever conducted a brief reminder of the Rooster, to read the newsletter and to have our Nantan of the Fort Esso lead us out.

Best of luck to Dark Helmet in his new role! Let’s all continue the mission!

AYE!

 

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Oh, here we go again…

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WARMUP

Windmills (IC)
Quad Stretch
Downward Dog stretches
Mosey to Grace Lot
IW (IC)
HW (IC)

THE THANG – EXERCISE LADDER

Cardboard with Exercises on each end of lot

Complete first exercise and run to other side

Complete first exercise at the other end and run back and forth working way down the list

Side 1:

5 Burpees
10 Carolina Dry Docks
20 Diamond Merkins
30 Merkins
40 Shoulder Taps (20 each side)
50 American Hammers
40 Shoulder taps (20 each side)
30 Merkins
20 Diamond Merkins
10 Carolina Dry Docks
5 Burpees

Side 2:

5 Burpees
10 Bobby Hurleys
20 Good Mornings
30 Lunges (15 each side)
40 Squats
50 LBCs
40 Squats
30 Lunges (15 each side)
20 Good Mornings
10 Bobby Hurleys
5 Burpees

At the end, we did 3 rounds of sprints down and back. 100% down and 75% back.

Mosey back to COT

Did some Broga and 1 minute elbow plank hold to end.

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Kraken burpee

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WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues

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7s, 10s, 20s, oh my…

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WARMUP: Imperial walkers, mountain climbers, low slow merkins
THE THANG: Mozy to the side of Harris Teeter for 10 counts and 20 counts. Started with 10 count BTW then run across the street for 20 squats. Flip flop for 20/10 (overhead clap/burpees), 10/20 (wall tar jai/dips), 20/10 (air presses/merkins)
Mozy to access road in front of O’reilly auto parts for 7s. Began with 6 burpees, ran to the oil change place where we did 5 CDDs, bear crawl to the wall for 1 big boy sit-up. Jog back to oil change place for 5 more CDDS then back to start. Rinse and repeat 5/5/2, 4/5/3, 3/5/4, 2/5/5, 1/5/6.
Mozy across Gold Hill Road (being responsible and checking for traffic) for more running and reps. Lots of back and forth and a fair amount of confusion. Reps included flutters, more dips, shoulder taps, merkins and more BBS.
MARY: Unaccounted for since we did plenty else
ANNOUNCEMENTS: D2D teams needing replacements, Christmas party officially scheduled.
COT: Family, travel, Ms and 2.0s

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Life is Like a Box of Chocolates

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WARMUP: Valentine’s Day themed warmup

Diamond Merkins x 10 – for all the diamond rings being given away today
Lunges x 10 – in preparation for getting down on one knee
Pickle Pounder x 10 – if you know you know, you know?
Monkey Humpers x 10 – reference above

THE THANG:

1) Lunges for Lovers

Partner Up
Down and back in front of school
Partner #1 carries sandbag rotating between sang bag toss and overhead carry. Partner #2 stays at home base working on series of exercises. Rotate until exercises are complete.

50 lunges
50 squat and jumps
50 over the shoulder toss

2) Life is Like a Box of Chocolates

PAX take turns pulling cards with exercises from “box of chocolates”, never knowing (but having a general idea) of what they’re going to get.

Front Squats x 10
Front Squats x 10
Back Squats x 10
Back Squats x 10
Overhead Press x 10
Overhead Press x 10
Bent Row x 10
Bent Row x 10
Curls x 15
Curls x 10
Curls x 5
Deadlift x 10
Deadlift x 10
Bench Press x 10
Bench Press x 10
Manmaker x 10
Manmaker x 5
Firemans Carry
Overhead Carry
Bearhug Carry
Merkins with sandbag pull thru x 10
Merkins with sand bag pull thru x 10
20 LBC’s
20 Big Boys

MARY: Negative. Finished with a bit of Broga.
ANNOUNCEMENTS: Q versus Q in March. 3/1 Q School and Stockade. 3/2 Print Shop to present Bethel check @ 1pm. 3/9 Springtime Invergence. Get on a Rooster Team with @StraightUp. Maximus is hosting a Christmas Party.
COT: Don’t carry your weight alone. Prayers for healing of cancer/illness. Prayers for the men at Bethel and those that support. Travel.

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Shoulders and More

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WARMUP: Motivators x7, Big Arm Circles, Cherry Pickers, Windmills, Mosey to and around the church parking lot
THE THANG:
1) Tellier-inspired 4-courners around the church parking lot
-Corner #1 – 10 Burpees
-Corner #2 – 10 Burpees, 25 Merkins
-Corner #3 – 10 Burpees, 25 Merkins, 50 LBCs
-Corner #4 – 10 Burpees, 25 Merkins, 50 LBCs, 100 Squats
2) At church field/gravel parking lot:
-Bear crawl appx. 40 yards x2
-Lungewalk back x2
3) Mosey to the apartment circle:
-50 Carolina Dry Docks around the circle curb
-100 step-ups on the retaining wall
4) Mosey back to COT
MARY: Yes. Full circle.
ANNOUNCEMENTS: D2D, Q-school, Newsletter
COT: Completed

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Saying hello to Colosseum

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WARMUP: SSH
THE THANG: Run to Colosseum, 15 Mac tar jai’s; run back to StL, 5 Jack Webb’s; repeat again; run, 15 CDD’s; run, 5 plank Webbs; repeated by the gazelles

Mini QSchool for 7 min: For pax that have never Q’d, schooling given on proper cadence; given an exercise to lead pax in: SSH, merkins, American hammers

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