Tag: Spiderman

Clydesdales: Training like a Boss!

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24 PAX arrived for a pre Charlotte Marathon run.
The disclaimer was given but no FNGs this day

The route was simple but flexible so PAX could push as hard as desired

we crossed over to Kingsley and down to back traffic circle ⭕️

we did laps between the circles which have slight hills on both ends

some PAX took the full around the block of Kingsley as an option as well

Of 24 PAX 11 were respectable

was great mumble chatter and some encouragement by running in close proximity of each other

thanks Greenwave for the opportunity 👏🏻💥👍🏻

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Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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EDM at The Hive

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14 total at The Hive. 10 PAX for the KB workout
Maximus and Spiderman did a foot rehab ruck workout
L-Train and Hardwood did a murph (I think just for the sake of running laps around us at the end to get that second mile) Trucker was very tempted by the Murph.

YHC put together a playlist of mostly EDM and some acoustic music that mimics a NYC basement danceclub DJ set list. Not my typical listening, but it kept the tempo active. Music for an environmental purpose more than music for listening. (kinda like those  at that trendy corporate office…there’s no way sitting in those is comfortable).

T-Claps to Uhaul for the playlist inspiration and his help manning the speaker. Having the song list assisted my pacing for the workout.

Warmup:
SSH
Burpee
Windmill
IW
HW
2 Burpees
Suitcase carry to other end of the parking lot
3 Burpees
Suitcase carry back

Thang: 1 step forward, 2 steps back
5 reps
6 reps
4 reps
5 reps (this is where it felt depressing to be back where you started)
3 reps
4 reps
2 reps
3 reps
1 rep
2 reps
35 total

Set 1:
Cleans (5 each side)
Single Leg Deadlift (5 each side)

Suitcase carry
4 burpees
Suitcase carry back

Set 2:
One Hand KB Swings (5 each side)
Merkins one hand on the bell (5 each side)

Suitcase carry
5 burpees
Suitcase carry back

Set 3:
Snatch (5 each side)
Goblet Squat (5 total)

Suitcase carry
3 burpees
Suitcase carry back

Set 4:
Manmakers (5 total)
Renegade Row w/ pass through (5 each arm)
We did not finish the full set

Some seated yoga stretches

Highlight was when Trucker left to go closer to Spiderman’s speaker and avoid the club music, but still did our exercises. #LovedIt #DontHateThePlayerHateTheGame

NMM:
This year, with my students, has felt like 1 step forward, 2 steps back. They’ve made gains in one area only for me to discover deficiencies in another area (I think due to online classes or atrophy from the COVID shutdown). However, this workout proved that when we go 1 step forward and take 2 back, we can still accomplish a lot. I’ll keep working on 1 step forward from wherever we are until there are no more steps to take.

Thanks Airborne for the opportunity to lead. I’m always amazed at how much further I’m willing to push at a workout when I’m the one leading. There’s a metaphor in there somewhere; I’ll work on fleshing it out.

Also I struggled with numbers while tweeting this morning.

—
Band Camp dismissed

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9/11 Stair Climb

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Today 10 Pax did the Harder thing and climbed the bleachers at NaFo. The goal was climb the height of the Twin Towers… if we went up and down  the bleachers and all its steps we would have to do it at least 29 times. That would equal the amount of steps the first responders had to climb to help the civilians in the building. We honored all first responders especially PO Mark Ellis TD04 , PO Ramon Suarez TD04 and PO Antonio Rodrigues PAPD.

We started with a warmup of: WINDMILLS, MORROCAN NIGHTCLUBS, SSH and some stretching.

The WOD was the Climb….with 30lb rucks and some sandbags if you felt froggy.

Up and Down the bleachers….. when you hit the bottom you had 9 Merkins and 11 squats waiting for you….. 29 times up amd down with a total of 270 merlins and 360 squats. There was some mumblechatter amongst the Pax  and every man left it out there on the bleachers.

We ended with COT and prayer.

 

 

 

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Remember the 13

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Today at the Armory, we spent 45 minutes in an attempt to remember and honor the 13 Service Members who paid the ultimate sacrifice last Thursday, August 26, 2021 in Kabul Afghanistan. While they are not the only ones lost or affected by this last 20 years of service, they are the most recent.
We had 25 PAX (1 FNG) in attendance and a number of shovel flags.

Operation Freedom’s Sentinel: This is the operation involving U.S. forces serving in Afghanistan in/around Hamid Karzai International Airport in Kabul, Afghanistan in an effort to evacuate U.S. citizens and those that have supported U.S. forces over the last 20 years.

Around 6pm local time, on Thursday, August 26, 2021, a suicide bomber walked into a crowd and detonated the vest.

13: U.S. Service Members were killed in the blast

170: Estimated number of Afghan civilians killed in the blast

15: U.S. Service Members injured

200: Estimated number of Afghan civilians injured in the blast

Regardless of your opinion of the events leading up to and surrounding this attack, our U.S. Military is a volunteer force aware of the risks they face.

Today, we will honor and remember those 13 U.S. Service Members who paid the ultimate price last Thursday.

Marine Corps
Sgt Johanny Rosario Pichardo, 25, of Lawrence, Massachusetts, assigned to the 5th Marine Expeditionary Brigade, Naval Support Activity Bahrain.
Sgt. Nicole L. Gee, 23, of Sacramento, California, assigned to the Combat Logistics Battalion 24, 24th Marine Expeditionary Unit, II Marine Expeditionary Force out of Camp Lejeune, NC.
Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah. He was 0369, an Infantry Unit Leader assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Hunter Lopez, 22, of Indio California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Daegan W. Page, 23, of Omaha, Nebraska. He was an Infantry Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Corporal Humberto A. Sanchez, 22, of Logansport, Indiana. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal David L. Espinoza, 20, of Rio Bravo, Texas. He was a Infantry Rifleman, 2nd Battalion, 1st Marine Regiment.
Lance Corporal Jared M. Schmitz, 20, of St. Charles, Missouri. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Rylee J. McCollum, 20, of Jackson, Wyoming. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Dylan R. Merola, 20, of Rancho Cucamonga, California. He was a Rifleman assigned to the 2nd Battalion, 1st Marine Regiment.
Lance Corporal Kareem M. Nikoui, 20, of Norco, California was assigned to the 2nd Battalion, 1st Marine Regiment.

Navy
Navy Corpsman Maxton W. Soviak, 22, of Berlin Heights, Ohio. He was a medic assigned to the 1st Marine Regiment, 1st Marine Division, Camp Pendleton, California.

Army
Staff Sgt. Ryan C. Knauss, 23, of Corryton, Tennessee. He was assigned to the 9th Psychological Operations Battalion in Ft. Bragg, NC.

Source: Military Times & Taskandpurpose.com

The Thang:
Plank while we listened to the list of names, ranks, assignments of the fallen.

13 Burpees
13 SSH

Mosey the estimated .1mi that we’d do before each of the 13 exercises
13 Upright Rows

Mosey
13 Lunges (ea leg)

Mosey
13 Staggered Merkins (13 with the right hand on the bell then flapjack)

Mosey
13 KB Swings

Mosey
13 Squats

Mosey
13 Leg Lifts

Mosey
13 Lawnmower Pulls

Mosey
13 Curls each arm or 26 two-handed curls

Mosey
13 Box Cutters

Mosey
13 Flutters w/ Press

Mosey
13 Overhead, single-arm press

Mosey
13 Side Lunges (ea leg)

Mosey
13 Merkins

We had a few minutes at the end:

Flutter Kicks w/ Press
American Hammers
We then reread the names.

SYITG
Maximus

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Coupons & Rucks…and a surprise

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About 1.5wks out from the CLT GTE, we had most of the guys bring sandbags for Currahee. Here’s what we did last week:

Slick: Mosey the loop, Wind Mills, Freddy Mercury’s, Flutters

Rucks overhead movement for ~ 200yds, then rucks on for a shuffle back to the starting point.

Rucks on and grab all the coupons for a .25mi ruck. Drop the coupons.
Bear Crawl a bit then Crawl Bear a bit, back
Overhead Press / Ruck Swings / Flutters w/ a press

Rucks on and grab all the coupons for a .25mi ruck. Drop the coupons.
Duck Walk a bit then Walk Duck a bit, back
Curls / Upright Rows / Bent over rows

Rucks on and grab all the coupons for another movement. Drop the coupons.
Al Gore w/ Cherry Pickers / Tricep Extensions / OH Press / Plank

Rucks on and grab all the coupons for another movement. Drop the coupons.
Merkins / Peter Parkers / Mountain Climbers / Mike Tysons

Then out came the deck of cards. This time, it was modified and only included cards 7-10 so the eventual count was 34 of these…#moderate:

Clubs: Slow Flutters
Hearts: Curls
Diamonds: Mountain Climbers
Spades: Merkins

COT with us all offering a prayer request.
It was a good one.

Maximus

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Building reliability at Bushwood

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It’s Bushwood and L-Train says to bring a message. Honestly, I struggled with this one as I get caught in the misnomer of thinking I have to have it perfected or the idea that I can’t still be struggling with something if I’m going to talk about it with others. I recognize that’s not the case but nevertheless, it’s still an obstacle.

That said, the topic was essentially, building reliability. Throughout the workout, I would pose questions to the PAX that I personally have struggled to answer over the years. Questions like:

  • Can you be counted on in less than ideal conditions? What if it’s not 65 degrees and sunny; do you have what it takes to take charge? Will I be ready?
  • What if life doesn’t give me a 10ct; what then? You mean I don’t have time to catch my breath? How will I handle it?
  • What if I step out of my home office and the mess just hits the fan? What’s my response?
  • Do I have what it takes to shut my mouth and open my ears when listening is all that is desired?
  • You mean, I don’t have to be right?
  • Sometimes I just feel like licking my wounds and quitting? Can I be relied upon?

As for the physical part of the bootcamp, it went a little something like this:

SSH / Jump Squats / Tuck Jumps / Burpees
Run 1/2mi

Flutters / V-Ups / American Hammers / 10 Burpees
Run 1/2mi

Carolina Dry Docks / Mountain Climbers / Diamond Merkins / 10 Burpees
Run 3/4mi

Now for the crowd pleaser:
1 Burpee: 4 Tuck Jumps / 2 Burpees: 8 Tuck Jumps up to 5:20
Run 3/4mi

Quick discussion on life that sometimes all it takes, is all you got.
Sprint the final 1/2mi to COT

FUNHOUSE WAS KING on this one

Brothers, I appreciate you pushing yourself and pushing me as we covered right at 3mi this morning..

See you Friday.
Maximus

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Carrying the Distance

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13 PAX today in the sweet spot of the year when the gloom feels about perfect

Warmup:
SSH
1 burpee
MC
Peter Parker
Parker Peter
2 burpees
Little yoga
Monkey Humpers

We were pretty mobile today with a farmers carry between stops
5 stations

Station 1:
Swings 20
Merkins 20
2x

Station 2:
Snatch 10
Split Squat 10
2x

Station 3:
Rows 10
Overhead Squat 10
2x

Station 4:
Single Leg Deadlift 10
Manmaker 10

Station 5-rotation with 13 guys
Overhead press
Merkin
Goblet Squat
Pullup (option to be weighted 20lb)
YHC called up an down.

Then we returned hitting each station again. (modified reps for time to reach COT at 0600)
Grip was pretty shot at the end.

NMM:
Proverbs 12:24
Diligent hands will rule, but laziness ends in forced labor.

We’re not being physically lazy out in the gloom, but I KNOW there are aspects of my life where I am lazy. That laziness forces me into positions I have to work to get out of. For example, not keeping regular track of my finances, or being a lazy parent by allowing something my boys are doing to get out-of-hand. In either of these situations, I’m forced to act because my laziness pressed the situation until I had to respond. And too often, my response is poor. Better to be prepared and diligent in handling the situation.

COT
Prayer for today: Lord, I know I don’t need to constantly work hard in every aspect of my life, but embolden me to be diligent. And make me wise enough to see the difference between “working hard” and being “diligent.”
Praise for one soon-to-be less occupied (in-laws…) house
Prayers for a father-in-law’s impending passing; anxiety over legal situations

Announcements:
F3 Dads every Saturday in June. 9-9:30 WEP

An honor to lead, great to see such a crowd of high impact guys. Every single former site-q from The Hive was present today. Thanks B.O.B. for the opportunity.

Site-Qs:
BOB
Uhaul
Band Camp
Tesh
Longshanke

—
Band Camp dismissed

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Made the cut at Varsity

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It was a good morning for a pyramid scheme at Varsity

Disclaimer was done
Warm up jog down around the loop at the elementary school and back to the pull-up bar area.
Warm up exercises: Wind Mills, Moroccan Night Clubs, Turkish Get Ups

Grab a pull-up bar station for the following:
10 Merkins, 5 Pull-Ups
20 Merkins, 10 Pull-Ups
30 Merkins, 15 Pull-Ups
30 Merkins, 15 Pull-Ups
20 Merkins, 10 Pull-Ups
10 Merkins, 5 Pull-Ups

Run 1/4mi on the track then pyramid #2:
10 American Hammers I/C
5 V-Ups
20 American Hammers I/C
10 V-Ups
20 American Hammers I/C
10 V-Ups
10 American Hammers I/C
5 V-Ups

Run 1/4mi on the track then report to the goal line
Bear crawl to the 50, run to the opposite goal line then back to the 50
Crawl bear to the end zone then run to the other end zone

Run 1/4mi on the track then back to the goal line
Sprint to the 25 then back to the goal line for 10 Jump Squats
Sprint to the 50 then back to the goal line for 10 Jump Squats
Sprint to the 75 then back to the goal line for 10 Jump Squats
Sprint to the opposite goal line then back to the goal line for 10 Jump Squats

Some additional ab work prior to COT.

Maximus

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Sandbags and a few tests at Currahee

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Currahee (April 13, 2021)

The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made known to most of us civilians through the HBO series, Band of Brothers. Over the last few months, Currahee has become synonymous with more difficult and become an AO where you come to be tested. With that understanding, it was now my responsibility as the Q for this morning to bring it.

Earlier in the week, I put the call out for this rendition to be a “heavy” version meaning, if you had a sandbag, bring it. Whether it was a 40lb, 120lb or a log, bring it. The PAX didn’t disappoint. This picture is before Site Q Divac dropped his 2 onto the pile.

Disclaimer for the 13 PAX: Check

Move ourselves and the coupons over to the turn in the drop-off lane.

Slick: SSH, Mountain Climbers, Windmills, 8ct Burpees, ½ the PAX sprint one way and back while the other ½ sprint the other way and back.

Explanation that during events, the Cadre’s will be yelling at you, testing you and giving you difficult time hacks to test the team. Utilizing a common test, the PAX had 10 seconds to empty their ruck of its contents. Penalty, 5 burpees. PAX then had 20 seconds to fill it back up…pass.
Do it again. 10 seconds to empty = fail, penalty. 15 seconds to fill = fail, penalty.

Ruck up and move all sandbags to the back of the school, drop in the center of the group.

10 Merkins / 20 Peter Parkers / 30 Slow Squats

Sandbags to the front of the school

10 Merkins / 20 Curls / 30 Flutters w/ Press

10 seconds to empty the ruck / 15 seconds to fill the ruck…penalty

Sandbags to the back of the school

10 Merkins / 20 OH Press / 30 High Pulls

Sandbags to the front of the school

Heels to Heaven

Man Makers

American Hammers

Groups of 3 run 30yds, slick while rest of the PAX plank. Complete till everyone goes through.

COT

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