Just a Mere Tune-Up

How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.

Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.

After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.

Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!

In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.

Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.

Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:

10 Ruck Thrusters, leave the ruck and run to the other end

5 8ct Burpees then run back

20 Ruck Curls (great on paper), leave the ruck and run to the other end

10 8ct Burpees then run back

Back in our 2 lines of formation for:

12ct Merkins…sans Ruck

Flutters w/ the Press

LBC’s w/ the Rucks up

Box Cutters w/ the Rucks up

More Beep Beep, I’m a Jeep stuff

THAT’S IT!!!

See, not so bad. Just another Tuesday in The Fort.

HYDRATE HYDRATE HYDRATE

SYITG

Maximus

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Cheating and Slow Webs

Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
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Building blocks which start with grains of sand

As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn’t plan for that portion of the workout…which is very normal.  I quickly became distracted, as I typically do as well, only to find I had showed up at the AO with no message plan…to be continued.

Standing and waiting for the PAX, up strolls Magnum – fearless leader of the AO. Soon to be followed by MASH and then Weezer (although YHC had noticed Twister’s car but no Twister). YHC commented that although the Yard is a moderate workout site, the plan was to step out of the comfort zone today and push yourself just a bit which the workout would accommodate of course. Quick disclaimer and off we mosey’d with some butt kickers and high knees. We circled up and did the following:

  • SSH x25, 2 burpees
  • Low slow squat x10, 2 burpees
  • CDD x20, 2 burpees
  • Plank jacks x10, 2 burpees
  • Cherry pickers x9, 2 burpees
  • Overhead claps x25, 2 burpees
  • Extra shoulder stretching, downward dog and honeymooner to wrap up

The Thang!

Didn’t go far as YHC explained the progression workout getting ready to be unleashed.  Here’s how that went down…  After each of the below items, we were going to run down the hill that exits from the school from the main front doors, then backwards run up the hill (quadzilla style), then run the rest of the way back to where the exercises would be performed.

Once the original 4 finished the first 10 bombjacks, we were joined by Twister and Spartacus who had returned from their 3.2 mile pre-ruck – perfect timing!

  • 10 bomb jacks, then run, then come back and wait for the 6 before the next exercise
  • 20 step ups (10 each leg), then the 10 bomb jacks, then the running and waiting for 6
  • 30 dips, then 20 above, then 10 above, run…you get the point
  • 45 (because 40 didn’t make sense) calf raises – 15 out, regular, in; then 30, 20, 10…
  • 50 SSH, then 45, 30….

Now that the PAX had a nice base sweat going, YHC decided it was time for a short “10 count” via the message portion of the program.  As YHC was running up and down the hill, I noticed all the ant hills and how those little guys were working together to build their homes.  Similar to how we as PAX and HIM structure our lives and communities – grain by grain, brick by brick.  We have to start somewhere and if that’s a grain vs. a brick, it’s still momentum and growth.  We need to rely on whetstones for growth (spoiler alert for soon to follow QSource) as well as shieldlocks.  We can’t do this alone and shouldn’t have to do it alone – just like the little ants, they have their own PAX for support and foundational building.  Last I checked, none of us have this figured out so who better to lean on than your fellow brothers!  One step at a time, one grain at a time….sometimes one “close your eyes” leap!

Next station stop was over by the basketball hoops where we got to sharpen our merkin skills.  After each set of merkins, we ran down to the last basketball hoop and back.

  • 15 regular merkins
  • 15 wide arm
  • 15 diamond
  • 15 decline
  • 15 ranger
  • 15 incline

That’s 90 total these PAX crushed in a matter of minutes.  This left us about 4-5 minutes of MARY where we went around the horn for each PAX to call and count their own exercise.  Off to COT after MARY where we counted off, name-o-rama, and announcements.  Prayers for the PAX parents, friends and 2.0s.  5 of the 6 of us were able to make it over for QSource for further discussion on Whetstone!  Great work and always a pleasure to lead and be part of the early morning gloom (even though it was nice and sunny!).

Shady

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Footloose: Fancy Free and Moderate

23 PAX gathered in the foggy gloom (24 at COT with Polaroid joining in after he hit his miles)

Started out with a VERY clear and complete disclaimer. See the full version at: Disclaimer

Mosey towards the Church of God parking lot. Sugar Bug fell about 30 yards in…..good thing the disclaimer was so thorough. Also good thing he popped right up and continued on. Went serpentine on the COG stairs to get the PAX all back in one place after the mosey spread us out.

Warm up:
SSH x10
Merkin x10
Held Plank
forced Bomb Jacks (TWSS – Kielbasa)
Mountain Climber (slow count) x10
Held Plank
more forced Bomb Jacks (TWSS – Kielbasa)
SSH x10
IW x10
HW x10
Spiderman Merkins x10
Hip Flexer stretch (Lizard Pose)
Al Gore
Al Gore + Moroccan Night Club x10
Hooneymooner–>Downdog combination

Thang:
Partner up: Dora
100 merkins
200 squats
300 flutters

Mosey to giant wall
Wall Sit while PAX performed 5 burpees down the line

Message synopsis:
What is Moderate? What do you moderate?

Mosey back to FBC
Line up on a parking lot island:
Mike Tyson x10 –> bear crawl across to adjacent island
Rinse and Repeat

Lined up for called Lunges and Squats
Right Leg Lunge x5
Left Leg Lunge x5
Squats x5
Hold Squat w/ calf raise x5
Finished with Pigeon Lunge

NMM:

It’s an honor to lead. Lots of respectable PAX out there today. These men working on getting better in their 50s and beyond are an inspiration. They push YHC to want to be better.

Announcements:
Welcome FNG: Hardwood
Convergence: Baxter Harris Teeter 3/8
Joe Davis Run 3/9
Operation Sweet Tooth 3/30

Band Camp Dismissed

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VD Boot Camp at Footloose

An extra special Valentines Day boot camp written, produced and Q’d by YHC

Total of 19 PAX , several of whom ran

Warm Up

LSS, SSH and High Step Marching!

The PAX moseyed to a church parking lot to work through some very bad Valentines Day poetry.  Two groups were formed with two groups of exercises  separated by 1) power skips, because you make my heart skip and 2) the stairway to heaven between all of the following stations.

  • Roses are Red, Violets are Blue, Plank Punches I’ll do for you . . . Round one – 20, Round two – 30
  • Together we reach for the STARS . . Round one – 15 Bombjacks, Round two – 20 Bombjacks
  • When I hear your voice . . . I sit up and listen – Round One – 20 BBSU, Round Two – 30 BBSU
  • Together we climb every mountain . . Round one – 20 MC, Round two – 30 MC
  • My tummy goes tight when I think if you  . . . crunches Round one – 20 Round two – 30
  • You are  my Super Girl . . . Round ONe – 25 Superman Claps, Round two – 30 Superman claps

All this followed by a tunnel of love courtesy Dungaree, AKA Jack Jones

The PAX then moseyed up and back to 160

We  closed with :10 of Mary, in rhyme!

Awesome work by all the PAX

 

The moleskin:  Mathew 6:34

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Footloose, Dog Petters and Gilmore

A nice cool morning at Footloose … and we launch … then a wave of cars … thanks for joining us

Mosey around the lot to let the late arrivals join the group, out the entrance and up to the lot across from the FD. Circle up. Windmill x 10, LSS x 10, Carolina DD x 10, 2 burpees OYO, Mor NC x 15, Shoulder tap x 10, Imperial walker x 10, 2 burpees OYO, OH Claps x 26, Plank jack x 10, Hillbilly walker x 10, 2 burpees OYO.

Line up for Karaoke L, Karaoke R, Power skip and burpee broad jump x 10, back and forth across the lot.

Mosey to the furniture lot on the corner downtown, plank for the 6, Makhtar N’Diayes x 10, Dog petters x 10, LBCs x 10. Line up on the wall, wall sit, 2 x burpee wave from both ends.

Mosey to the PD lot around the corner, plank for the 6, OH Clap x 21, LBCs x 10, LSS x 10.

Mosey past the start, down the hill and to the corner lot, line up, 2 lines bear crawl, 2 lines lunge walk, walk it off 2 lines, R & R all the way to the end.

Mosey across the street, divide into 4 groups, group 1, run the spiral stairs, group 2, partner plank claps, group 3 run tall stairs and back, group 4, Scorpion DD. All groups rotate through until all 4 are done.

Mosey back to the grass by First Baptist sign, Calf raises 3×10 OYO, Mahktar N’Diayes x 10, Kneetar N’Diayes x 10, Jack Webb up to 5×20, ants, ants, ants

COT

Looks like we made it,

Barry Manilow

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6/19 GC Ruck

With the first of my 3 Q’s this week we jumped ventured into the world of GoRuck with their Wednesday Workout from last week. It went something like this:

Partner Up and grab a sandbag
Movement: One mileish to Tega Cay Elementary switch sandbag as needed
PT with your partner: 50x Sandbag Front Squats
50x Ruck Merkins
50x Ruck V-Ups
Movement: Ruck back to COT

YHC got a little aggressive with the distance and movement which impeded finishing the second round of PT

PAX put in great effort. I’m sure I’m missing some from the tag.

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D-Day Army Training

Warm up – Toy Soldiers, Windmill, Moroccan night clubs, SSH, Merkins

Modified APFT test
F3 Name
Merkins
Situps
1 Mile Run
Cornhole
40
45
Modified
Spartacus
18
10
Modified
Curious George
38
50
9:04
Fish Sticks
76
64
6:58
Fun House
45
63
6:42
Cable guy
65
60
8:05
Mr Clean
45
50
7:50
Brick
57
66
6:35
Tesh
80
80
7:50
BMT
54
45
7:24
Offspring
22
45
6:46
Gopher
45
46
8:22 ?
Sugar Daddy
48
53
7:20
Announcements – Hog & Coyote, Sweati, CSPAN B-Day Bash, Lawn Mowing FM Care Center
Prayers Praises – Work Meetings, Service Members, Vacation-Family, Daughter Cheer leading, Ron Brown Stroke, Health, Son away at camp, Son Summer School, Friends Brain Tumor, Family Relationships, Winchester had a Stroke
D-Day Notes
  • Deception Efforts
    • Operation Bodyguard
      • Fictitious First US Army Group – Commanded by George Patton
        • 20 made up units – Had patches made
        • False Radio Transmissions
  • Delayed 24 hours due to weather
    • a further postponement would have meant a delay of at least two weeks as the invasion planners had requirements for the phase of the moon, the tides, and the time of day that meant only a few days each month were deemed suitable
    • Full Moon – Aid Pilots – illuminate obstacles on the beach
    • High Tides – limit exposure on the beach
  • 156,000 Allied Troops
  • 12 medal of Honor Recipients
    • BARRETT, CARLTON W. – Private, U.S. Army, 18th Infantry, 1st Infantry Division
    • *BUTTS, JOHN E. – Second Lieutenant, U.S. Army, Co. E, 60th Infantry, 9th Infantry Division.
    • *DEGLOPPER, CHARLES N. – Private First Class, U.S. Army, Co. C, 325th Glider Infantry, 82d Airborne Division.
    • EHLERS, WALTER D. – Staff Sergeant, U.S. Army, 18th Infantry, 1st Infantry Division.
    • *COLE, ROBERT G. – Lieutenant Colonel, U.S. Army, 101st Airborne Division.
    • *DEFRANZO, ARTHUR F. – Staff Sergeant, U.S. Army, 1st Infantry Division.
    • *KELLY, JOHN D. – Technical Sergeant (then Corporal), U.S. Army, Company E, 314th Infantry, 79th Infantry Division.
    • *MONTEITH, JIMMIE W., JR. – First Lieutenant, U.S. Army, 16th Infantry, 1st Infantry Division.
    • OGDEN, CARLOS C. – First Lieutenant, U.S. Army, Company K, 314th Infantry, 79th Infantry Division.
    • *PEREGORY, FRANK D. – Technical Sergeant, U.S. Army, Company K 116th Infantry, 29th Infantry Division.
    • *PINDER, JOHN J., JR. – Technician Fifth Grade, U.S. Army, 16th Infantry, 1st Infantry Division.
    • *ROOSEVELT, THEODORE, JR. – Brigadier General, U.S. Army.
    • * Denotes a posthumous award
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Delusions Day

You know you must be doing something right when PAX figure out your the Q and they moan. Was pleasantly surprised by the number of PAX that showed up considering competing against the Nantan tour.

Festival of Popular Delusions Day

On June 6, 1944, over 150,000 Allied troops landed on the beaches of Normandy, in France, beginning the push to retake Western Europe from the Nazis. A day before the invasion was the last day that Nazis could have had the delusion that their Reich would last 1,000 years, hence the day is celebrated on June 5th.

characterized by or holding idiosyncratic beliefs or impressions that are contradicted by reality or rational argument, typically as a symptom of mental disorder.

Dynamic Warm-up
Toy Soldiers
Butt Kickers
High Knees
Lunges
Everybody 2 bricks
20 – Moroccan Knight Clubs
20 – Plank punches front
20 – Overhead Presses
20 – LBC’s
10 – Lunges
20 – Curls
20 – Plank punches sides
20 – Squats w/ overhead press
10 – Lunges
20 – Hello Dollies
20 – Rosalitas
20 – lunges w/ overhead press
20 – Standing Tricep extensions
Jack Webs (1-2) 1,2,3,4,5, (15 Box Cutters, 10 Loungers) 4,3,2,1
20 – Roman chair – punches
Return Bricks to pile
Mosey back to COT stopping at Light Poles
20 – LBC’s
20 – Squats
5 – Merkins
20 – SSH
Total Mileage under 1 mile – does that equate to moderate.

Announcements
3rd F – Lunch Los Aztecas, Sweati, Hog Coyote, Care Center Lawn Care use Signup Genius 1hr, F3 Dads Saturday’s in June, Crossroads

Prayers
Winchester-Health issues
Dumpster Fire’s Brother Died 34
F3 brother in Lenior,NC Son with tumor waiting Diagnosis. Cornerstone working on clown car.

Always an honor to lead leaders. Thanks for the opportunity Short Sale.

Cornhole
Out

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Find accountability in your life

YHC was called out of the bullpen to assist the originally scheduled Q – Crab Cakes since he was bi-coastal. Leading up to the morning WO, YHC struggled to figure out what to include in the weinke. The only thing that was a requirement was rugby sprints in honor of Crab Cakes. As I was pulling out the garage,  it dawned on me that each of the student parking rows at FMHS had numbers at the beginning identifying the row number. I couldn’t recall a WO utilizing those row numbers, so grabbed some chalk on the way out. However, as I was sitting in the car at the AO formulating the weinke, I found a deck of cards in the console and thought of Maximus’s infamous WOs. But I realized I should stick to the plan and be accountable for what I planned for. As we were all gathering around for the start, someone mentioned the pull up bars on site and Deacon said “there’s pulll up bars here?” Of course this peaked my interest (Shocker) and so I had to show the newbies the location. Even though the weinke was modified, accountability had a theme for today since it is the last day of the month and the monthly word (read end of backblast for more on this theme)

Mossy to the band field for some warm ups. Mossy towards location of pull ups, halfway there, stop for 20 squats. At pull ups, max out on pull ups, then do 25 LBCs; rinse and repeat 3xs.

Mossy back to band field for 4x4s. 1 burpee with 4 merkins. 10 OYO.

Line up at goal line, conduct 4 rounds of Rugby Sprints.

Mossy to parking lot:

Row 1: 1 Burpee – run to other end of parking lot and back to next odd number row

Row 3: 3 CCD – rinse repeat run through 13 rows

Row 5: 5 Squats

Row 7: 7 merkins

Row 9: SSH

Row 11: LBCs

Row 13: Flutters

Mossy to COT for 3 minutes of Abs: Big Boy Sit Ups, Big Boy Sit Ups with one leg extended out 6 inches from ground – switch legs, flutters, american hammers, dying cockroach.

COT: Today is the last day for May’s word of the month theme of accountability, with June’s word of the month being Impact. As Chickenhawk wrapped up discussing accountability with a Whetstone partner, I wanted to piggy back on that. Yesterday was a hard and sad day for my M. 1 year ago she lost her mom. As I come home from work she was sitting on the couch with teary eyes and a sad look. Before I could ask whats wrong she said “do you know what today is?” Of course I’m thinking “Crap, its not her birthday, its not our anniversary, what am I missing??” She then responds that her mom passed away 1 year ago that day. I of course being a selfish husband said “I’m sorry” and didnt even go over and give her a hug and kiss, nor comfort her. My response was “I need to get my 2.0 to baseball practice” When we got home, I failed again as we sat quietly on the couches watching meaningless TV. As we went to bed, all I did was give her a hug and said stay strong. As I write this, I sure look like a loser! So be accountable to your M each and every day. Show her love and be impactful to her. Support her without being asked to, love her, comfort her, don’t be ignorant and selfish, be accountable in her life by being her rock. We don’t have many days on this life, we need to make the best of every single day as a husband, father, leader…this has been a tough month, one that has shown the importance of being accountable to your family and friends, to be impactful to them as well. Let’s not forget this each and every day.

Trucker

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