Tag: slapshot

Fresh Air

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WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the prep academy.
THE THANG: Part 1: Entered the field and saw 3 large tires but that was not going to be part of our fun. Asked Slap Shot to introduce what a Jack Webb was going to be and we completed 10 merchants and 40 overhead claps together as a group. Then Walked over to the parking lot at the prep academy.
Part two: It was DORA time. Broke into groups of 2 and completed 100 sumo squats, 200 American hammers and 300 calf raises. One man completed the exercise while the other ran the entire lot around all 4 islands. After we were done, it was mosey time to HT for wall work.
Part Three: We completed a set of balls to the wall. Everyone got up on the wall and 1 by 1 we ran 10 ft completed one burpee and ran back 10 ft. Then, we got into a wall sit. Then 1 by 1 we ran 10 ft completed 3 purpose and ran back 10ft. After we were done, had I started my message.
Message: I talked about the importance of making sure we always speak to our children and especially before they go on a mission trip. I missed an opportunity but was able to follow up with my son after I after I realized I missed that opportunity.. The main point is that our children are always listening we just need to talk.
MARY: Everyone picked an AB exercise.
ANNOUNCEMENTS: Dad bootcamps Saturdays this Month
COT: Prayers for safety for grassy knolls M and 2.0, change order for patience with his family this week, and pottholes friend who is recovering from long term covid

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Running with Burpees

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WARMUP: PAX were disclaimed.  That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered

YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.

Honored,
👁

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The New Name of the Swamp is …

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Today was the launch of the Swamp at a new location. The new name will be revealed at the end so you can skip down or search Slack.
10 men showed up, will a sneaky snowman arriving after warm-ups. Slow mosey to the church parking lot for COP. Standard exercises (SSH, Imperial Walkers, Windmills, Plank Stretches. Next we broke into groups of three, alternating sprints by each pax to get our heart rates up. Ten minutes, with a decrease in distance making the rest period less as we progressed through this exercise.
Next, we moseyed to the daycare parking lot for two rounds of Ab exercises (LBCs, Flutters). No rest, continued on our journey to the fountain. Half Pike routine, 10 hand release merkins at the fire station, down the hill to the fountain, 1 burpee and +1 after every pass, top of the other hill, 10 lunges. Rinse and Repeat. Most pax got in 5 to 6 rounds.
Back to COT.
Great job everyone. Its good to see guys out this morning especially with it being hot and muggy.
New AO name: Stockade

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Co-Q at the Colosseum

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It was warm and humid this morning at the Colosseum. I led the first 22.5 and Dark Helmet was set to take the second half. 10 Bootcampers were joined by Maximas, Gears and Vuvuzela who went running OYO.  

I led us off with a quick 10 SSH and then moseyed to my portion of the workout.

I wanted to do something hard but self contained. The first workout that came to mind was Iron Pax 2019 Week 1: The Killer B’s.  

Starting at Cone 1 you broad jump 10 yards to cone 2. Complete 10 burpees, 10 Bonnie Blairs, and 10 Big Boy Situps-
Broad Jump to cone 3 and repeat the exercises and the reps. Broad Jump to Cone 4 repeat the exercises and the reps.

Once through the cones YHC gave everyone the option to either BearCrawl back or Sprint back. (if you were seen not sprinting I blew the whistle and the offending PAX was given 5 burpees OYO) I only blew the whistle once….on myself because I love burpees apparently.

Our goal was to get through 4 times in the 20ish minutes. I’m happy to say everyone worked hard and we got through it.

Once my time was up Dark Helmet took over and we moseyed down towards the school entrance. He handed us all a pen/marker and some paper and asked us to write a message to Decibel and his son Noah who is recovering from an operation. Once we all wrote down our messages we then raced to his office to put the messages on the door. The first one there got to pick the routine for the next portion of the workout.

After a loooong mosey up the hill where YHC HR hit 190 I was able to get to the office first and got the chance to pick the next part of the workout. Starting at the top of the hill we ran back and did 15 merkins and 25 4-CT clutters 4 different cones.

At that point we were getting close to 6 and we all made a jailbreak to COT. We were reunited with the runners who I think did 7ish miles and joined in on some LBC’s and Hello Dolly’s as we hit 6:00.

Announcements included F3 Dads, the Site Change of the Swamp, and a makeup of the Misogi. Prayers for health, mental, physical and spiritual.

Always great to Q and especially grateful for partnering with DOAH today. Thanks to all who showed!

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The Final Episode

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3 showed up for the Final Episode of The Swamp.

We warmed up in standard fashion with:

15 SSH
10 MNC

Mosey to CVS Parking Lot.
15 Seal Jacks
10 Arm circles forward
10 Arm circles backward
5 Burpees OYO

Mosey to Target

We did 10 HR merkins and 10 4-ct flutters at every other ball. We did 4 rounds taking a lap around Walker Branch Road each time. We also reduced the reps at each ball by 2 each lap.

Once complete we moseyed over to the fountain. We completed 10 Inclined merkins, 10 decline merkins, and 10 dips with a lap around the traffic circle. Repeated 3 times then headed to COT.

With 3 minutes to go we did a brief EMOM 5 burpees and 15 LBCs.

COT: Thanked the PAX for coming out for the sendoff. Looking forward to the next chapter as the Swamp comes to a close.

See you all Next week at the Harris Teeter 160/Gold Hill Rd. for the launch of (REDACTED)

SYITG

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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A Happy Hour Hustle

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WARMUP: Happy Hour brought his Cleveland charm and hockey player grit today as he delivered a solid warm up, including burpees, merkins and big boys among others. He had the pax laughing and Slapshot doling out compliments in his AAR. Thanks for stepping up! Great work!

THE THANG:
Mosey to picnic area for some 11s with Dips and Derkins. Bobber led the Mumblechatter about some crazy Merkin count from Shady at Bushwood, but nobody listened. Poppins dutifully nodded next to Bobber as any good Site Q would do to make the pax feel welcome.

Mosey to soccer field for Leg Day!
Run all the way across the field stopping at three light poles for 10-20-30 reps of an exercise then sprint to the end. wait for the six then repeat on the way back with the next exercise .

Squats
Humpers
Calf raises
Backward lunges
Apollo Onos
Ski jumps

Partner up:
Partner 1 run around the entry loop
Partner 2 burpees
Flapjack and work toward 100 reps combined

Omaha after 2 rounds to squeeze in some Mary

MARY:
Flutter kicks
Penguins
Superman

ANNOUNCEMENTS:
Bethel shelter team is full!
F3 Dads starts Sat 6/11 (with popsicles and Slapshot in Q)
QSource starts up 6/21 at Baxter Starbucks 6.20-6.45
The Swamp’s last day at Rivergate is Fri 6/10. It moves to McGospel site (TC HT) as of 6/17.

COT: Great energy among the group today! Good to see the strong support for Happy Hour. Can’t wait to see his first full Q! Message today around Hope was aimed at challenging each of us to reflect on where we place our hope — is it your own ability, government, employer, money, your friends, family, etc….they will fail you. They’re all human constructs and thus flawed and faulty. Dig deep and anchor your hope in something/someone outside yourself and the everyday world you see around you. For me, that’s my creator, who loved me and believed in me before I ever took a breath. Find that solid rock that won’t fail you.

Thanks to all, especially Poppins and Happy Hour this morning.

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Pendulum of Pain

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A gorgeous June morning awaited us in the Gloom. We circled up counted off and the disclaimer was given to the 5 Pax in attendance

We moseyed over to the church parking lot to start

Warm up:
-15 SSH
-15 Wind Mills
-15 Apollo Ono

The thang:

We started off with speed work sprinting laps around the small lot with pain in between laps

Round 1: 10 hand release merkins OYO
Plank for 6 to finish, lap
Round 2: 15 Wide Arm Merkins

Plank for 6 to finish, lap

Round 3 : 20 Grave Diggers, 10 each arm
Lap plank for 6

We Mosey to round about at bottom of fire station hill

We did speed now we do hills

5 Burpees at round about after each round:

Round 1:
Fire station: 20 American Hammers
Houses: 20 Cherry Pickers

Round 2:

Fire Station: 15 Mtn Climbers
House: 15 Hillbilly Walkers

Round 3

Fire Station: 10 Big boy Sit ups
Houses: 10 Monkey Humpers

Rounds 4

Fire Station: 20 LBC
Houses: 20 Moroccan Night clubs

Round 5:
Fire Station 20 LBC

5 minutes of Mary with Pax picking an exercise for 30,25,20,15 and 10 Reps

We moseyed back to COT

Prayers for Slap Shot’s family mental and physical health, praise and prayers for Change Order dad gong through palative care, prayers for Spectres wife and her lump removal surgery

Thanks to Slow Jams for the opportunity to lead
– Yard Sale

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F3 Dads 2022

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Here’s the outlay for F3 Dads 2022:

9-9:30 at WEP (so you can still post at the Fort, Alcatraz, or Yard)
6/11 – Slapshot
6/18 – Cubbie
6/25 – Lutefisk
7/2 – Badlands
2.0 friendly workout

Disclaimer: your kids will probably still whine that their legs hurt on Sunday morning. I mean, You wil too so…

Sons AND Daughters welcome. It’s F3 Dads not F3 Sons!

Give anyone left inside your house moment of quiet on Saturday morning….

HC now, put it on the calendar, and build the excitement at home!

Ideal age range is: old enough to do the exercises/games — young enough to still be seen exercising in a park with their dad.

From the official F3 nation disclaimer:
Participants under 18 must be accompanied by a father or male legal guardian: by participating in an F3 workout, an individual assumes the risks inherent in doing so.

Have fun and don’t hurt yourself trying to keep up with your kiddo….

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Being Grateful…. And Burpees

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WARMUP: Haha no warmup. We ran .25 miles.
THE THANG: We ran in .25 increments from the Ranch shovel flag across Springfield Parkway and and continued running on the Carolina Orchards sidewalk.

Every .25 we did the following exercises:

Burpees
Squats
HR Merkins
4-CT Flutters.

Reps increased by 5 every stop. So at the 1 mile mark we did 20 of each exercise.

On the way back we decreased the reps back down to 5.

With 7 minutes left I did a 5 minute EMOM with 5 Burpees 5 Squats and 5 HR Merkins so we got to 100 (actually 105) reps of each exercise.

We were all able to get back to COT by 6:00.

ANNOUNCEMENTS: Murph this Monday. Sasquatch will bring bands to help PAX as needed with the pull-ups.

COT:Prayers for health..mental and physical. Prayers for the country.

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Helping your brother bear his burden

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WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats

THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man makers were called. It’s a lot. And it’s reminiscent of many of the burdens we carry. The PAX were challenged to push through and persevere. In turn, any PAX who finished was tasked to go take the bell of his brother and lighten the load. Demonstrating how we share the load with our brothers in need. No one goes alone.

After the glorious man makers, we moseyed to a more lit area for some station work. There were the following stations in a circle:
+Split Leg Squats 10 each leg
+Single Leg Deadlifts 10 each leg
+Calf Raises 20
+John Deere(lat pulls) 10 each arm
+American Hammers 20 IC
++The method of movements were bear crawls and overhead carries.
We completed 2 laps around the circle or so before COT.

COT: Praises for the acceleration of the Fort and the leadership were shared. Thanks for the opportunity to Q and participate in Q school week.

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