The Ranch -pre spring break

Pulling into the parking lot I was thinking man we are going to have a solid crowd today. Then I remembered how many guys are prepping for the custom ruck in May. There ARE SOME OPEN SPOTS IF ANYONE WANTS ONE!!!!
We started with a solid six, 1 FNG from Pittsburg. Welcome.
Disclaimer was given and off we went.
Mosey with some karaoke, high knees, butt kickers etc.
Circle up SSHs, Mtn. Climbers, Moroccan night clubs, little arm circles forward/back.

Mosey around school to playground. 5 pullups/ 20 feet to fence, 4 pullups/ 20 knee to fence go down to 1.

go to swings feet on swings knees to chest/ 10 derkins.

Mosey to car loop bear crawl 15 feet 5 merkins keep going for about 7 times.

Wall sits while Pax bunny hops by. X 3

partner up 100 bomb jacks while partner runs loop get to 100 you done. Mosey to picnic benches 3 sets of 10 dips, derkins, step ups.
Mary for 4 minutes.

COT- prayers and praises, announcements.
Welcome Chicken Catchatore- thanks for bringing FNG out Pappy

TClap |
1

Mile High at The Fort

First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

TClap |
1

Return to the Gloom

15 PAX Strong posted to the Fort on Saturday. It seemed fitting that my return to the Gloom would be where it all started back in October of 2012. The Fort! I started that workout  an FNG and finished it almost spilling merlot! Got a “cool” name. I also found a brotherhood of guys who aren’t that much different than me. Found something I never knew I needed too. I went all in, with a small hiatus of a hernia repair surgery, brought on by all this new activity. Fast Forward several years and several CSAUPs later. Life happens. New job. Life challenges. Deceleration. I went full #kotter there for quite some time. Sure I went to an occasional workout here and there but in my heart I knew I was decelerating.

So I recently moved to a neighborhood that is populated with quite a few F3 brothers. They really laid into me strong and got me back out to the gloom. I can’t even remember why or when the deceleration started, but this is what makes F3 great! Your proximity to other men. They’ll get in the weeds with you and stay on you and won’t leave you behind. All this to say, if you haven’t seen a guy around in a while, reach out to them. Call them out on twitter. Chances are it’s what they need!

Now onto the 1 hour CSAUP that I crammed down their throats:

Prior to the beatdown Dirty Harry and Punchlist did the 12 Mile Time Hack #weirdos #rucking #330starttime. A couple of us pre-rucked, which was nice.

0630 Time to Roll, this was referenced as a ruck “friendly” workout. So some had rucks, others did not, it was difficult either way.

THANG
-Mosey around the park, stop for some SSH, Merkins and Windmills
-Mosey some more and stop for some Mtn Climbers and a few others I forgot
-Mosey to the…wait for it…

RING OF FIRE
Large Circle comprised of 8 cones. Each cone has an exercise and count. There’s also a cone in the middle.
-Start in the middle and do 5 burpees
-Walk to first cone, do the exercise
-Bear Crawl to the center cone, do 5 burpees
-Walk to the next cone, Repeat
-After completing the ring, run around the playground, return and start over…see how many times you can complete the ring

Here were the exercises and counts (memory is fuzzy):
1. 15 Merkins
2. 20 Lunges (10 each leg)
3. 30 Flutter Kicks (2-count)
4. 15 GTOs (Ground to Overhead) w/ 40# sandbags
5. 20 Squats (either w/ Ruck or Block)
6. 30 Big Boy Situps
7. 20 CDD
8. 30 Mtn Climbers

Half the PAX did it with Rucks on. It was equally difficult for all though. If you had a ruck on you probably got 2 rounds in. No ruck probably got 3 or close to it.

Some notable take-aways:
-Pax get punch-drunk when the workout gets rough
-Apparently noon is not the time to go to a certain type of club
-Tesh kept his shirt on
-Geronimo took his shirt off 😐
-Each round represented 40 burpees and 2-3 rounds were completed…do the math #ouch

I think we were all glad when this one was over.

COT
Announcements
Prayers and Praise
BOM

Thanks to Bonsai for the opportunity. And thanks to my brothers for encouraging me to get back after it. Glad to be back in the Gloom!

Aye!
Zima

TClap |
5

Fire Ant 4/2/19

I have been running too much… but now it’s time to get ready for May’s GoRuck Heavy.  No better way that to lead the men at our rucking AO the Fire Ant. Cool morning in April, they are expecting SNOW today (and it came). But for 5:15am we were good to go.

12 other  men rucked up and many brought extra sandbags so we put them to good use.  After the normal disclaimer, and Admiral’s 2nd post (1st ruck) we lined up 2×2.  Man to the left had a sandbag, man right would be his partner.  We took a nice stroll around the drop off loop, switched sandbag half way through.

COP rucks off

SSHs – Windmill – Daisy Pickers – IWs – Merkins – Mountain Climbers

To Tiered Hill

Bear Crawl to each Tier –  do exercise – then crawl bear down from top stopping to do exercise again at each tier

10 Merkins

10 Squats

10 Lunges

Mosey with bags 2×2 to back of school parking lot

Switch bags every 2 minutes

COP with Ruck off

  1. Curls      2. Overhead Press     3. Swings     4. Tricep Extensions

5. Man Makers      6. Flutters w Press           7. Bent over Rows

Mosey to the front of the school again carrying sandbags 2×2.  Switched partners once

Finished with Ab Lab: America Hammers and Big Boy situps.

COT

Announcements – 2nd F Lunch today, several ruck events coming up this week to get your miles and muscles in!

Prayers

For healing, surgery, getting along with family.

Thanks for the opportunity to Lead!

~Royale

 

 

TClap |
1

Simulation Training for May Event

Seeing that many of the past Q’s at the Fire Ant have been ratcheting up the physical training, it was time for some simulation training since there are a few new newbies. 19 PAX chose to post this morning.

YHC acted as the cadre and asked for 1 rookie and seasoned PAX. Instructions were given – 5 minutes to get the PAX in formation, ruck up, sandbag ups, and move to the bus drop off. Off they went.  They were 30 seconds late, but Q decided not to penalize.

Next , 2 rookies were assigned team leader and assistant team lead. They were given – 10 minutes to get to big tree with 100 merkins and 100 LBCs. Off they went. As they headed towards the big tree, the TL/ATL stopped and had all PAX do 25 merkins and LBCs. The PAX stopped 2 more times, and then at the big tree finished the 4th set. They went 3 minutes over. I informed the PAX that it is critical to listen to detail. I didnt say all PAX had to do 100 of each, I said you had 10 minutes to get to tree with 100 of each. The PAX could have broken these out to each PAX.

Next, 2 new rookies were assigned TL and ATL. They were given 3 minutes to get to the basketball courts. They made this time – well 15 seconds late…. Each PAX had to do 20 manmakers due to previous penalty.

Lastly, 2 new rookies were assigned. They were given 5 minutes to get to flag poll with each PAX doing 100 flutters. The TL and ATL listened well since they informed PAX the full directions.

The key is to listen to the details by the Cadre in order to not get additional penalties.

Announcement and prayers conducted

 

 

TClap |
4

Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

TClap |
30

Black Diamond #3 at the Ranch – Get Some

Expected rain all morning, but instead we got a comfortable 40 degrees with wetness all around us.  Perfect for what we were about to get into.

Reminded the Pax that this was a Black Diamond workout and immediately had a reaction that made it clear that some were unaware lol.  Since I dislike warm-ups, I got right to our “warm-up”.

1 – I’ve done this before  w/ my speaker & the Seconds app on my phone (get it if you don’t have it – it’s an awesome timer / tabata app w/ the ability to add music).

  • First 5 minutes of warm-up:  each minute on the minute, we’re all going to do 35 really fast side straddle hops and 8 burpees.  Every minute.  End result is 175 ssh’s and 40 burpees in 5 minutes.
  • Next 5 minutes of warm-up:  no break, right into merkin mode.  11 merkins, 10 diamonds, 9 merkins, 8 diamonds, 7 merkins…down to 1 merkin.  I think we were warm.

2 – 1/4 mile burpee fun:  we moseyed over to the circle in front of the Middle School, which is a perfect 1/4 mile loop w/ some hills in it, which I failed to recognize when throwing this together.  We partnered up and I gave the Pax the bad news.  I set up my phone w/ it’s bright light stop watch timer to help.

  • Sprint with your partner the 1/4 mile loop as fast you can.  Why you might ask?  Because when you finish and see your time for that loop, you both have that many burpees to split halfsies on.  Back in High School, low to mid 50 seconds was acceptable for the 400m dash.  That’s not what we’re capable of anymore – ranged from 70 seconds to 85+ seconds, which meant each partner had 35 to 45 burpees to do apiece.
  • Round 2 – do it again.  Only this time, the challenge was that if you beat your prior lap time, you can cut the burpees in half.  Well no one beat their time, haha, so we still cut it in half anyway.  Most laps were in the 80-90 seconds range this time, which meant, 40-45 burpees to split w/ your partner, or 20-25 a piece.

3 – Pretty sure after this the Pax hated my guts.  From there we hit the longest straightaway I could find.  Same partners as before.  This time Partner 1 lines up 10-20 yards away from Partner 2.  Partner 1 starts back pedaling as fast as they can while Partner 2 has to sprint to catch them.  Wherever they are caught, you stop right there and do an exercise, then a mode of transportation back to the starting line.  We did 4 of these (each partner chased 2x and back pedaled 2x):

  • First round (once caught) – 15 bear crawl merkins, followed by broad jumps back to starting line
  • Second round – 25 lunge jumps (do each leg and that’s 1), followed by bear crawl back to starting line
  • Third round – 35 american hammers, followed by lunge walk back to starting line
  • Fourth round – 45 wide arm merkins, followed by bunny hop back to starting line

4 – We had 5 minutes, so had to make the most of it.  Quick DORA against the Elementary wall by CoT.  Partner 1 does Jump Squats and the timer was Partner 2 running to wall and doing 15 Mike Tyson merkins (those are honestly some of my least favorite merkins:  feet flat on wall at base of wall, merkin position, bring you six to the wall with feet staying put and then all the way forward so that your hands are almost at your ribs as you go down for merkin).  Once Partner 2 finished their 15 rep count, the partners switched.  Think most teams got to 100 or so jump squats before our time was up.

2 Ruckers, 1 Runner and 16 Black Diamond Boot Campers was the count.  Thanks to Jiffy for the chance to do whatever I want without having to worry about how terrible it sounds.  Appreciate everyone kicking a$$ and finishing it all.

Prayers:

  • Dark Helmet’s M is traveling this weekend – travel mercies
  • Dirty Harry’s M has last day of work / transitionary time for new opportunities / jobs
  • Olaf’s continued progress on limiting ADHDs adverse impact on his life
TClap |
5

Pain

We had a blast on this rain day. Several Pax pre-rucked. Sleep does not matter those #HIM. YHC intentionally pushed the Pax to prepare them for up and coming CSAUP. The Pax took the downpainment as challenge and got stronger.

Mosey to the side Parking Lot:

Warm up: Wind Mills (15x), Squats (15x), Mountain Climbers (15x), Ruck Swings (15x – OYO)

Grab Partner

Partner chase with both rucks to the other side of the building.

Mosey to the other side of the building.

Partner Drill 1: One partner bear crawls to the stop sign and runs back.The other partner does upright hold with his partner’s ruck, keeps his ruck on. 2x

Partner Drill 2: One partner crab walks to the stop sign and runs back.The other partner lunges with his partner’s ruck above his head, keeps his ruck on. 2x

Partner Drill 3: One partner burpee broad jumps to the stop sign and runs back.The other partner swings his partner’s ruck, keeps his ruck on.

Mosey to the bus loop.

Jacob’s Ladder. Man makers on one end of the bus loop (7x), burpees on the top of the hill on the other end of the bus loop.

Moleskin:

Today, we discussed how we need to be patient fathers. A lack of patience causes us to miss key coaching opportunities for our children. To exercise patience, we need to limit the disciplining our children.

Disciplining results in painful and short-term lessons. Using a coaching approach helps to teach our children how to make better decisions in the future (see Proverbs 22:6).

Remember, that you’re not disciplining children, you’re training future adults.

Peace,

Deacon

TClap |
6

SlowBurn – Wegman’s Send off to Chimbote

Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

TClap |
2

#Kotter Q was how it was billed

8 PAX joined YHC this cool morning. Site Q Wegmans has been holding me accountable with getting out to post, regularly. His solution: put him on the Q list! It worked.

Disclaimer – Disclaimed.

Warm up:

Mosey around parking lot; dynamic stretches:

+Karaoke left/right

+Knees to chest / ankles to hips

COP:

+40 SSH; in cadence

+8 Windmills; in cadence

+10 Imperial Walkers; in cadence

+10; Merkins / 8 Peter Parkers / 8 Parker Peters; all in cadence

+Honey Mooners / Downward dog

Mosey past pull-up bars towards the playground

The Thang:

Two teams –

25 yards – Wind sprints: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – bear crawls: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – wheel barrows – Result – Losing team 10 burpees / Winning team 5 burpees

Partner- up:

Exercise #1 Partner 1: 100 Merkins  (total between both partners) / Partner 2: run lap around playground

Exercise#2 Partner 1: 200 LBC  (total between both partners) / Partner 2: run lap around playground

Exercise#3 Partner 1: 100 Carolina Dry Docks  (total between both partners) / Partner 2: run lap around playground

~5 minutes of Mary.

COT.

NMM:

Thanks to Site Q Wegmans for getting me on and keeping me on the Q List. It was the motivation I needed to get back into shape to at least try to bring a beatdown.

#CoopStrong

TClap |
0