Tag: Splinter

Back to school

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Warm-up:
Mosey from parking lot down the the drop-off circle in front of the elementary school. There we did the following:
SSH
Hillbilly Walker
Moroccan Night club

Continued to mosey around the loop and around the middle school drop off and then over to the basketball court. There we did a few more warm-up exercises which I don’t remember at this time.

Once the Pax were good and warm we kicked off the starfish. YHC was expecting heavy rain and potential thunderstorms so the plan was to stay under the breezeways connecting the elementary school and middle. At each end point Pax would have 2 exercises to do. Pax completed one of the two exercises listed at each spot each time through. Every time pax came through the main intersection they did 5 burpees. All pax completed 4 rounds for a total of 60 burpees each.

Exercises:
Station 1 – Mike Tysons and Diamond Merkins (10)
Station 2 – Big Boy Sit-ups and Leg Raises (20)
Station 3 – Back Rows and Dead-lifts (15)
Station 4 – Squats and Dirty Myrtles (20)

Burpees between stations – 60 Total

After 4 rounds complete we have a few minutes left for the following:
LBCs with feet on wall
2 rounds of 10 Mike Tyson Merkins and 20 Dirty Myrtles

Then we headed back for COT after covering about 2 miles, a bunch of exercises and a little rain.

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The COOP – Reopening & Reflection

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There is no doubt this time has tested a lot of us at our core. I was really excited and honored to take the Shovel Flag from Punch List and continue to help the PAX accelerate going into 2020. I had all of these great ideas for the AO and great momentum going into our first Q and then….Coronavirus. Going into isolation was hard for my family and I. During the next couple of months, if I’m being honest, I found myself decelerating. I was sleeping in longer, making poor diet choices, and failed to push myself to get up and workout. It honestly impacted me in a negative way at work, with my relationships, and at home as a father and husband. At the same time the isolation period made me realize how valuable F3 is to a man. As we all know and hear if you are not accelerating your are decelerating. My physical, spiritual, and mental health were out of wack and I knew what was needed to get back on track. As we re-enter our new world I come out with a new found confidence and excitement for whats to come. I’m grateful for this organization and the impact it has had on my life and can’t wait to share that with others.

Warm Up
Quick mozy around the lot , side straddle hops, toy soldiers, cherry pickers, wind mills, downward dog / honeymooners, Moroccan night clubs.

Main Course
The reason why I love the COOP so much is the smorgasbord of options you have to dish out to the PAX. So…of course, we start at the pull up bars.

The BARS
10 burpee pull ups
Run down the hill
20 merkins
bear crawl up the hill
30 LBCs
Rinse and repeat X3 with modified options

BLEACHER Run
Run up and down bleachers – at every transition at the bottom we grabbed some bench and did 20 dips

FIELD fun
Broad jump suicides 10, 20, 30 , 40, 50

Mary to finish
Lots of merkins, AB work, and more. Finished on time.

Excited to lead and kick off the COOP the right way. Look forward to accelerating into 2020!

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Thin Blue Line:Retired St Louis PD Capt. David Dorn

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Good Morning men of The Fort

Today was my first day as Honey Badger site Q and I wanted to get the week started like a Hero. We had 9 Pax show up for a Heroes Beatdown and I hope I didnt disappoint them.

We started with a quick mosey around the NaFo parking lot followed by SSH, Morrocan Nightclub, Windmills and Imperial Walkers.

Then we headed over the the football field for 2 rounds of :

38 Burpees  ,  Run 100 yards

77 Flutters   , Run 100 yards

38 Merkins. ,  Run 100 yards

77 Squats.    , Run 100 yards

38 American Hammers , Run 100 yards

77 LBC’s  , Run 100 yards

And Bevause we did it so fast I added a DORA

100 CD ,   200 Boxcutters and 300 Lunges

I wanted to Honor Retired St Louis Capt David Dorn who served 38 years for the St Louis PD and at 77 years old was helping a friend work security at his Pawn shop when riots broke out and he was shot and killed by rioters.

Ended with COT

 

 

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Downward Spirals

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Five pax met at an undisclosed location for a OTB beatdown.

Warmup: SSH, windmills, Imperial Walkers, Moroccan N/C, Low Slow Squats, Arm Circles, Peter Parkers, plank stretches. All 12X in cadence.

Thang 1: Pull ups (take advantage of the AO’s best feature)
10 Pull ups (regular)
10 knee ups
10 Chin Ups
10 toes to bar

Grab a cinder block, bring it to the curb.

Thang 2: Downward Spirals
50 SSH
40 big boy sit ups
30 Bobby Hurleys (my favorite)
20 Mak tar jai’s (in cadence)
10 close grip pull ups, 10 knees to chest

50 squats
40 flutters, single leg count
30 curls with the cinder block
20 dips on the curb
10 wide grip pull ups, 10 toes to bar

50 Mtn Climbers
40 LBCs
30 Alt shoulder taps
20 KB swings with cinder block
10 switch grip pull ups, 10 knee ups

Thang 3: Plank-o-rama
Hold plank for 3 mins
Rest for 30 secs
Hold plank for 2 mins
Rest for 30 secs
Hold plank for 1 min
Body destroyer 1 min

Round of Mary

Fini, COT
Positivity round from the pax
Prayers/Praises

Good to see our Massey brothers coming up north to join in the beatdown.
keep on keepin’ on!

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March 11 at The Coop

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Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

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Honor CMPD’s Fallen

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Police Officer Clark and Police Officer Jeffrey Shelton were shot and killed after responding to a disturbance call.

At approximately 11:30 pm, the two officers responded to a disturbance call in an east Charlotte housing complex on Barrington Drive. They had resolved the disturbance and were walking away when they engaged in a conversation with a man who had nothing to do with the call. As they turned to walk away from the man, he produced a gun and shot both officers in the back.

Both officers were transported to the Carolinas Medical Center where they died from their injuries.

The shooter fled the scene, but was later arrested and charged with two counts of first-degree murder. The suspect has five prior convictions for resisting arrest and assaulting a government official. On September 30, 2010, he was convicted of two counts of first degree murder and sentenced to life without the possibility of parole.

 

Police Officer Sean Robert Clark

Officer Clark was a U.S Air Force veteran and had served with the Charlotte-Mecklenburg Police Department for one year and was assigned to the North Tryon Division. He is survived by his expectant wife and 2-year-old son.

DOB:  11/22/1972 (run to the bottom of the hill after each exercise)

• 11 pull ups
• 22 burpees
• 19 hand release merkins
• 72 single count flutters


Badge #:  3769

• 37 pull ups
• 69 shoulder taps

Police Officer Jeff Shelton

Officer Shelton had served with the Charlotte-Mecklenburg Police Department for six years and was assigned to the North Tryon Division. He is survived by his wife.

DOB:  9/9/1971 (football field)

• Jacob’s Ladder:  9 wide arm merkins, run across field 1 Bobby Hurley
• 19 – Diamond Merkins
• 71 – Mountain Climbers

 

Badge #:  2884

• 28 – Big Boy Sit-ups
• 84 – Heel touches

 

4/1/2007

• 4 laps for 1 mile
• 20 reps – 7 exercises
o Bomb jacks
o CDD
o Donkey Kicks
o Mak Tar Jai
o Dying Cockroach
o Lunge
o 8ct Body Builder

Sean Clark – age = 34 Yard Bear Crawl

Jeff Shelton – age = 35 Yard Crawl Bear

 

Strong work by everyone that attended today. Thank you Dirty Harry for the opportunity.

Heavy encouragement to attend the Mike Doty run this Saturday!!

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Elvis has left the AO

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Six PAX in total arrived. Weather: 40°, damp with patchy fog (that would be a good F3 name).
The count of six turned into five just before 0515 struck: Long Duck had to pull an Elvis and recuse himself to the local Waffle House (also a good F3 name).

Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Moroccan Nightclub (IC 12X)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Thang 1: at the Pull Up Bars:
Do X count of pull ups,
Mosey to street, do X count of squats
Curb plank for six
Rinse and repeat
We did regular pull ups, toes to bar, knees to chest, and chin ups
Long Duck rejoined us here, and apparently was three pounds lighter.

Mosey to elementary school:
Thang 2: Elf Bowling
In a parking lot: Split into two teams, one team bowls (ball is a 15lb slam ball) the exercise (which are written in chalk in the parking spot), other team bowls the count (varies 8 through 16, also written in p-spots) .
Exercises: burpees, Merkins, CCD’s
Everyone got a turn bowling, ended up doing a lot of burpees.

Thang 3: Bermuda Triangles
Bear crawl first circuit
Cone 1=4 burpees, cone 2=8 burpees, cone 3=12 burpees
Crab walk second circuit
Cone 1=4 crabby patties, cone 2=8,cone 3=12

Mosey back up to high school lot:
Thang 4: Global warming routine
Circle up, low stance position, all pax side shuffle about the circle, stop and do exercise called out:
Smurf Jacks
Imperial Walkers
Merkins
Etc.

Seven minutes of Mary

Fini, COT

Prayers/Praises: Great to be back home from being on the road for work; praise to our M’s that keep the home front intact.

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Split Q / Shovel Flag Handoff at the Coop

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Lots of fun at the Coop on Wednesday. After a quick warm up which included 56 side straddle hops (representing 56 weeks of Punchlist’s leadership at the Coop) Punchlist delivered the first blow to the PAX.

Each Partner Wheelbarrows every other 10 yards for the length of the football field. At each 10 yard marker PAX performed that number of reps for each workout.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand release Merkins
30 – Jump lunges
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump lunges
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps X 7
Reverse Direction – All Together Now
Bear Crawls every 25 yards
15 Bomb Jacks at every 25 yard interval

2nd Round of Pain delivered by Kaiser

At the endzone performed a combination of exercises in cadence with the PAX
20 – Mock Tar Jays
20 seconds – Wide Arm Merkin – 6″ Hold Plank
10 – Burpees in cadence
5 sets of 10 push ups each
Run to the 50 yard line each set
Backpedal to the goal line each set

Group mozy over to the pull up bars. The bars were calling us and we answered. The pull up challenge was then initiated.

Started out with a group wall sit. Then 2 PAX would come off the line and challenge each other by doing 5 pull ups. Lots of mumble chatter erupted as each individual would get critiqued on their form. At the end of the workout New Site Q called out Old Site Q for a healthy & fun QVQ pull up contest. Group then ran back to COT to finish with very strong dose of Mary as the mumble chatter intensified.

Punchlist was honored for his leadership during the 56 weeks leading the COOP. He has truly been a strong leader to many including myself and I am honored to take the shovel flag from such a HIM!

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Dora Beatdown

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Seven years ago today I retired from the greatest police department in the world the NYCPD and  this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.

The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.

The Dora consisted of:

100 Merkins

200 BBsitups

300 Squats

after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.

COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga

 

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LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

.

We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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