Tag: Spiderman

Changing of The Guard- Ranch Style

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When checking in with the scheduled Q that was suppose to bring todays beat down, and he said he needed to call in a relief. YHC took it as an early Christmas present. Not only was I able to Q today I also got to hand off the shovel flag to a true HIM. It has an an honor to get to spend the last year leading on of my favorite AOs in all of The Fort, but also to be as excited to give it to Jiffy. He will only make this site even better.

We started off the morning with cars pulling in all the way up to the disclaimer. It was brief but to the point. All PAX knew to give what they could. Dig deep it will only hurt for 45 minutes. So they thought.

Start with easy mosey throwing in some high knees, butt kickers, karaoke.

Circle up SSHx20, IW x 15, windmills x 15, monkey humpers X15, Peter parkers x 10, 6 inches and hold x 2.

mosey to picnic benches dips in cadence x10 followed by derkins x10 for 3 sets.

change to legs 10 squat box jumps, 10 calf raises X3 sets

mosey to wall keep legs burning by doing 20 second wall sit.

Mosey to back of school. Partner up for DORA 1-2-3.

Partner 1 runs loop, Partner 2 merkins, squats, flutters.

Mosey to playground- 5 pulls ups 10 big boy sit-ups, 4 pull ups 8 big boy sit-ups down to 1.

Max set of pull ups.

Mosey to entrance 5 trees lunge walk to first, broad jump to second, bear crawl to third, squat walk to forth, and reverse lunge to fifth.

go back with lunge walk sprint, lunge walk sprint.

Mosey to COT. 1 min ab work.

Hand off Shovel Flag to Jiffy.

Announcements- Joe Davis Jan 6, Convergence this Saturday tega cay elementary 0600 5k/10k.

Prayers and praises for family’s coming and going out of town.

It has been a pleasure to serve the Ranch, the PAX and look forward to another leadership roll in F3.

Backdraft out…

 

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Ruck W/O: Hill Work on Time

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Golden Corral usually draws a good crowd of folks eager to take on a challenge. No different today. A bunch of go-get-ers ready to go get it, despite the cold and wind. Today the ruckers outnumbered the others. Awesome!

No FNGs. The disclaimer was disclaimed. Booties went off their own way, Rad the lone runner went blazing off at a great pace on his own, then we rucked up and got after it.

No 16+ min pace rucking was my goal all WO. So we started off with rucks on running/jogging to the parking lot in front of the church nearby for the COP (rucks off):

  • SSH x 20
  • WM x 20
  • IW x 15 (or so)
  • MNC x 20

Didn’t want to spend too much time on the COP. So then we rucked up and then short mosey over to the hill by the super realistic 300ft tall tree (aka cell tower). This hill is shorter than the hill by the church, but quite a bit steeper.

The Thang – Hill Work

Partner up for a couple of series of exercises / hill repeats.

First series: P1 farmer carries both rucks to top of hill as quick as possible (NO WALKING) and back, P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Merkins
  2. LBC
  3. CDD
  4. Flutter (HAVE to say that with a thick Boston accent – Fluttah!!)
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6
    >> Couple of 10 sec breathers, then on to second series

Second series: P1 with ruck on run to top of hill, do 10 deep LSS, return; P2 AMRAP exercises, then swap. HIIT style, no rest. I did not want to waste any time. Circulate through the following exercises:

  1. Ruck curls
  2. Ruck swings
  3. Ruck upright rows
  4. Ruck overhead press
    >> Rinse and repeat one more time
    >> Plank w ruck on for the 6

BONUS: When you get to the top of the hill and look to your left (south), you get to see Tinsel’s house all lit up top to bottom!! Sweet!!

By the time we finished all of that, we were ready to get off that hill. Everyone did GREAT!! Alot of excellent mumblechatter by the group. Man we had a group of characters!! Confession – this is what I love about F3. No matter how much pain you’re in, it is so much better when you have folks pushing you on…..and distracting you from the pain with their 2nd F. It made the time go by much easier.

We had about 5 minutes or so to get back to COT. Rucked up and jogged/ran back…..until we saw a wall…..

People’s chair/wall sit, shoulder to shoulder. Rucks on laps. Sit for about 10-15 seconds, then left end person passes their ruck down the line (group is in wall sit position) while they bear crawl to the other side of the line to catch up to it, then back to wall sit position. Relay down the line until all are done. Tried to repeat, but ran out of time. Back just in time for the COP. GREAT JOB FELLAS!!!

This ruck WO I’ve done before at The Swamp. Stairs there help make it more painful. Had to bring it out to the GC. Sorry for not being original.

COT: Announcements, Prayers and Praises – see Boot Q BB

NMM:
I’ve been keeping my talking during my Q’s to a minimum lately. Hey, it can happen. While we were on our brief breaks, I did want to briefly mention to the PAX something that has been on my mind. December is about Gifts. For me, the most important gift He has bestowed upon us all, beside His Son Jesus Christ, is the gift of time. Time ultimately translates to being able to wake up the next day and start each day new. Time allots you a chance to make things better than they were the day before. It promotes growth. It grants you wisdom. It allows you to show mercy, grace, and forgiveness. It allots you a chance to show someone how much they mean to you. It allots you opportunity to reconnect, correct, reconcile with others. It gives you opportunity to heal. It affords one a chance for peace.

But by no means is this gift guaranteed. It can perish at any given moment. We all are given a certain amount of it, and only He knows how much. This is why we have to cherish every moment we are given, and use it wisely.

I bring this up because in December 2002 I lost my dad to leukemia. I did not talk about this to the PAX. Since then, each year around the holidays I get in a funk. My normally positive, energetic self is a bit less so. It has not gotten any easier with time either. He was my best friend, the best dad one could have. He has had an amazing impact on my life. I was blessed to have the amazing family I am part of, and he and my Mom were the reason that was so. To this day I miss seeing him when I visit and calling home and hearing his voice. I thought he was invincible, a hero in my eyes from the time I was a toddler up to this very day. When cancer got him, it put a hole in my heart and soul that to this day I still feel. Our precious time together on this earth was cut short way too early. My mom has been a total trooper. She is an amazing woman. She’s gone through the loss of a son, a husband, brothers, sisters, nieces, nephews, her mother and father, in-laws, and friends. But to this day she is still loving, laughing, nurturing as she was when I was a little child. An incredible mother, another blessing.  When my mom’s time is up, it will rip another hole in my heart and soul as well. I do not have any regrets of my time with my dad…..other than he not being able to ever meet his grandkids, my two sons, one of which I named after him. But what I have learned….through the gift of time…..is that they, with His word as well, have both showed me how to be a proper parent, son, husband, brother, uncle, nephew, friend, and citizen – a better person as a whole – our most important task here on earth, for it impacts the lives of others. Now it is up to me to figure out how I can follow that path. I know that one day my time on earth will end, and then I will be with them, with Him. That path will lead me to there.

2018 is coming. A new year. Another gift of time. I challenged each of the PAX to reflect on 2017 (and previous years). Be honest with yourself and identify what things or aspects in your lives you would like a second chance at. What have you REALLY taken for granted? What would you do better? What would you improve? Who would you want to reconnect and reconcile with? Who would you want to better know how you feel about them? Who would you like to forgive, and let them know? What needs to heal? Where do you need to find peace? When you identify the ‘whats’, the ‘hows’ will be self-evident within you if you open your heart and soul to finding the answers. The path may be rough and challenging, but anything worth achieving usually is. Persevere! Use this gift of time wisely.

Thank you for the opportunity to lead.

God Bless
– NASA

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20 pax made it out to the golden corral for some bootcamp, ruck, and run.  Rad had a good showing for what looked like a heavy ruck.

A proper disclaimer was made (thanks to dark helmet’s Q school) and we mosied around HT for cop.
COP
SSH x 25
Morracan Night Clubs x 20
Imperial Walkers x 20
Low slow squats x 15
Merkins x 15
Peter Parkers x 25
Windmills x 15
The thang
Mosied over to the front of HT and bear crawled/crab walked to the first cone for four cotners, breaking it up with 10 merkins and 20 LBCs.
Four Corners (three rounds)
1st cone with Cindy – OHP x 25/ Bent over rows x 25/ Curls and tricep extrnsions x 25. Nomad got angry and smashed a block.
2nd cone – Burpees x 10/ Burpees x 10/ Kracken Burpees x 10
3rd cone – Squat jumps x 20/ Lunges x 20/ sumo squats x 20
4th cone – Seal jacks x 30/ Plank jacks x 30 / Bomb jacks x 30
Finished with wall sits with everyone doing one more kracken burpee down the line, and a failed attempt at BTTW by YHC who ate pavement, and finally 10 minutes of Mary led by all nine PAX.
COT
Announcements
As usual, read your newsletter.   Upcoming Icebreaker in York, the Rooster in Rock Hill, and light and heavy rucks.  2nd F at fort mill BBQ at noon.
Prayers and praises.
Thanks Decibel for the opportunity
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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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Webb-o-Rama and Snake Hops

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The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

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This Just In: Injured PAX deliver Epic Beatdown (at The Fort)

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It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

  • Knees to chest
  • Heel to Waist
  • Heels to Butt
  • Inch-worm
  • Side Shuffle (fwd and back)
  • Low side shuffle (fwd and back)

Circle Up for COP

  • SSH IC X15
  • Moroccan Night Club in static lunge IC X10 (each leg)
  • Plank Series
    • Peter Parkers IC X10
    • Upward Dog/Downward Dog
    • Parker Peters IC X10
    • Upward Dog/Downward Dog
    • Mtn Climbers IC X10
    • Upward Dog/Downward Dog
    • Ski Jumps IC X10
    • Upward Dog/Downward Dog
    • Plank, Left High, Right High

Mosey to Playground

  • Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
    • Position 1 – Toes to Bar (or knees to chest) X8
    • Position 2 – Freddy Mercury’s
    • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

  • 300 Flutters (2-Count)
  • 200 Mtn Climbers (2-Count)
  • 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

  • Series 1 – 5 Flying Squirrels
  • Series 2 – 5 Tuck Jumps
  • Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

  • Thanks to Anchorman for the cones
  • It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
  • Tclaps to Spiderman for running 8 miles and then joining the workout
  • It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
  • Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
  • Great to see so many familiar faces and some new ones. I need to get over here more often.
  • Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
  • Thanks for putting up with us and allowing us to lead

Prayers and Praises

  • Lots of prayers for injured PAX
  • Prayers for families experiencing strife
  • Praise and prayers for several 2.0s on the way
  • Prayers and for teachers
  • Praise and Prayers for 2.0s and families back to school

Announcements

  • Lot of marketing for Qs next week
  • Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
  • Read your newsletter

Always an Honor!

Zima & Sasquatch

 

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CO VQ with Weezer at Block Party

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14 Pax came looking for a party at Block Party this morning only to be greeted with some pain and humidity.  The temps didn’t feel bad this morning but the air was thick.  I think all the pax were soaked after the mosey except for Weezer.  Who should have been sweating with his VQ warm-up just ahead, however this cool cucumber delivered a COP like he’d been doing it for years.  Here’s what went down…

Weezer on Q

COP:  Mosey to the wall lot on 160.  In cadence – SSH x 25, WM x 10, IW x 20, Low Slow Squat x 15, Morrachian Night Clubs x 20                                                                                                                                      12 single count slow merkins (focus on form), Mountain Climbers x 15

Pass off to STH – Mosey to lot above and find a spot on the ledge.

Single leg step ups x 10 each leg, 10 Burpees, 20 Dips.  Rinse and repeat 3 times

Mosey to lot across from gun shop.  Sprint the hill to the top.

50 Shoulder Taps – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Slow Freddie Mercuries                                                                                                                              50 Mtn Climbers – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Hello Dolly                                                                                                                                                        50 CCDs – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back                  Ab work – X&Os                                                                                                                                                              50 Merkins (Crowd Pleaser)- Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks

Mosey back to COT.  2 Mins left so 10 Burpees and Protractor

NMM:  Had a great group of Pax today.  Lots of good mumble chatter and complaining.  Which as a Q I’ll take the latter as a compliment. Tclaps to Weezer for stepping up to lead the COP.  Next up will be the full meal deal for him.  Seeming how he pulled off the COP like a seasoned veteran, the rest will be a cake walk.  I spoke a little bit at COT about how Qing has helped me become a better leader at home, work and in the community.  I encourage everyone to step out of their comfort zone and try it if you haven’t done so already.  You will be a better person for it.

Prayers for Kielbasa friend’s family, Bonsai’s friends daughter, Ginsu’s adoption, & patience. Mission Trip and Tclaps for the support of the pax.

Until Next time –

STH/Weezer

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13 HIM stepped onto the Pain Train YHC and Repeat were delivering in the gloom. With no FNG’s present, a quick disclaimer was given.  The thang….

Mosey over to the front of the middle school and the flag poll for COP.

  • 25 SSH IC
  • 15 Windmills IC
  • 3.5 Imperial Walker Squats IC? This was a bad idea. YHC should have practiced the cadence count on this more prior to breaking it out.  After intense mumble chatter…an audible was called
  •  15 Imperial Walker IC
  • 10 Merkins IC10 Mountain Climbers IC

Post the COP, we took advantage of the hill in the driveway.  Start on the right side of the hill….

  • 25 Merkins OYO
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 50 squats
  • Run backwards up the hill to the center & flag poll
  • 50 LBC OYO
  • Run down the other side of the hill
  • 20 Merkins OYO
  • **Repeat until we we’re down to 15 merks

***plan was to finish this, but I wanted to hand it over to Repeat (Bad Option)

Repeats Train

Focus was on accountability, one man holding another man accountable, and doing the exercises fully and properly. We partnered up (size didn’t matter).

  • 10 Squats
  • 10 Flutters
  • 10 Burpees

When you and your partner were done, mosey to the next light pole and repeat. When done again, mosey to the next light pole. Continue until the time ran out (felt like forever).

NMM

Not much to add here, but Backdraft did comment that by having WWL at his site that he must have a major announcement.  Maybe similar to his post 7 months ago to let us know that he was expecting his first child.  Well, no major announcement.  Mom and baby are doing well and life will change in 2 months.

Thanks for the honor to lead this fine group of HIMs.

WhatDid & Repeat

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Good times at Golden Corral

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The men were gathered, and two of my buddies crossed the Lake to come join me in Tega Cay for the great local of Golden Corral, Kenyan and Whopper.  My boy Whopper got to have his 1st post back in Charlotte since his last 6 months were spent in Texas for work.  Quick and easy disclaimer,  the group split for the standard 5 ruckers and 7 bootcampers. And we took off.

Mosey behind Harris Teeter for our warmup.  We did

20 SSHs – 2 burpees – 20 MNCs – 2 burpees – 20 IWs – 2 burpees – 10 Merkins – 2 burpees – 10 Peter Parkers – 2 burpees – 10 Parker Peters – 2 final burpess

Mosey to the side of that new tire store…I forget the name to the right of the HT.

Lazy Dora

Partner Up

Combined 100 merkins : Partner 1 = 10 merkins while 2nd partner planks. Then switch until 100

Combined 200 LBCs: 1st = 20 LBCS while other holds 6 inches. Switch until 200

Combined 300 Squats: 1st = 25 Squats while other partner holds low squat.  This one hurts by 300..

I asked Whopper to share a little about his experience without F3 for the last six months and he was kind enough to share about what it’s like to have been a man of F3 and then not have those guys to hold you accountable.

Since Lazy Dora skips all the running round two would include plenty.  We started with People’s Chair while the other partner runs around the building.  Keep the runs going when we switch partners and these exercises.

People’s Chair – BTTW – Wall Plank 90 degree hold – People’s Chair – BTTW

Final round, mosey to the front of the Harris Teeter. Lt Dan’s to the 3rd light.  Then bear crawl to the F3 flag.  The final 3 minutes were Ab Lab.

Announcements – read the newsletter!

Prayers shared and raised in the BOM.

An honor to lead!

Royale

 

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