Mosey, warmup with the usual…
Partner Up
AMRAP while partner runs up hill and back: Merkins, Grave Digger Rt., Wide Grips, Grave Digger Lt., Diamonds, Mountain Climbers, Plank Jacks, Plank, American Hammers
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:
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.
Oh my special backblast, how I’ve missed you. You are now my motivation for at least the next 2 months to write you after workouts (and I will not commit to the scrutiny of “within 24 hours” some of these monster writers make happen). Need to build some habits here so next 2 months I know I’m on some calendars to Q so lookout (and hold me accountable anyone who may be reading this).
This morning started out with a Naked and Afraid warmup (which now duet o waiting too long to write anything up), the details are a bit fuzzy. See kids, this is what happens when you wait TOO long. I do recall some SSH, merkins, squats, and some windmills…I think. AAR was given (3 things he did well, 3 things to work on next time). AAR = After Action Review
For the first time doing a warm-up, I think this boy has something. You know what else Naked and Afraid did – he asked some questions about what a full Q would look like, what to prepare for, how to prepare for it, how to make sure it’s long enough. And you know what, we had answers for him so he could be more successful next time. I little quote from QSource:
The LDP (Leadership Development Process) has four steps: schooling, apprenticeship, opportunity and failure.
These 4 steps were exercised today.
Next up was YHC for the main KB event. Here’s what we did, and we didn’t take breaks.
For the shoulder press down to Lunges, we started with 10 reps and then increased by 5 up to 20, and for Calf raise and flutters we started with 10 and increased by 10s up to 30. We did the full circuit at 10s, did the “circle of fun”, then went to 15 (or 20s), and so on. After we got to 20 (or 30s), we came back down for round 4.
Circle of fun = we sat in a circle with our feet in the middle and passed each of our bells around clockwise until your bell returned to you, then we went counterclockwise until your bell returned. And for the record, there are some monster bells of 45lbs and up in this group – ouch!
Wrapped up with COT (prayers and praises which again, sadly I don’t remember…fail again).
Thanks for the opportunity Shatner and keep getting after it Naked and Afraid!!
Shady
Total of eleven pax for the third installment of Q-swap Thursdays in October.
Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp.
Since Ruby Slippers’ shoulder is on the mend (TAPs), I covered for him today at Laces In.
Disclaimer given and began with some simple stretches.
Warmup: Motivators from 7 (thanks to Tesh for reminding me of a movement I forgot in these Motivators).
Run
Thang: Four corners loop
The routine is explained as: Four corners, cone in each corner, exercises noted on the cone. Will go through these four corners twice to cover a total of eight different exercises.
We do the exercise AMRAP-style for 1 minute
Pax then record the rep count w/ chalk
Pax run to the next cone together as a group
The eight exercises, in order, are:
Burpees
Squats
Leg lifts
SSH
Hand release merkins
Shoulder taps
Monkey humpers
Big boy sit ups
Then for variety, there is a ninth cone, which is:
Bear crawl forward five parking spots, then do 5 merkins, proceed to another five parking spots, then do 5 merkins…continue until time is called. Record distance traveled.
After the nine cones, had a slight break, talked about “if it’s worth doing, it’s worth measuring”
And read the two verses below. Point was: we are out here in the gloom working our butts off, we should be measuring it.
Then proceeded back to the cones for a last round of AMRAPs, with the goal of beating your prior number.
Time called, ran back to COT.
No Mary, got some in the thang.
Fini
1 Timothy 4:15
Take pains with these things; be absorbed in them, so that your progress will be evident to all.
Proverbs 13:4
Lazy people want much but get little, but those who work hard will prosper.
NMM: could have removed the ninth cone…would have permitted more time to complete the second loop.
This parking lot has a total perimeter of about 400 meters; so running a loop gets you a ¼ mile.
Started with some warmup then the stuff.
One PAX takes the keg (empty, but still weighting approx. 30 lbs) and carries it around two parking islands and back to the group. The rest of the PAW do an exercise until he returns.
American Hammers
Carolina Dry Docks
Squats
Box Cutters
Curls
Air Drama
LBC
Halos
Al Gore
UHauls
Butterfly BigBoys
Skull Crushers
Lunges
Superman
Lawn Mowers
Flutters
Chest Presses
Hello Dolly
Side Lunges
The PAX blasted thru this list in half the time so as each PAX left with the keg, he chose an exercise for the rest of the PAX to complete. @Bandcamp is not invited back for calling Turkish Getups.
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.
@F3theFort 12 at #theHive. 8 🛎️, 2 🎒, 2 murph. We took one step forward and two steps back until we ran out of steps. While we didn't cover much ground, we got a lot done (782 calories via my heart rate monitor). Thanks @JimEubanks12 for the opportunity to lead. pic.twitter.com/f7ghrdsOlL
— Justin Isenhour (@jisenhour) October 8, 2021
—
Band Camp dismissed
Five Fort Millians converged at Springfield Elementary for another day at the Ranch. Here is what they did:
The Thang:
After introductions and a disclaimer, we recognized Sean Kelly (Shop Vac) with a moment of silence. We then moseyed to the middle school and circled up at the pickup line in front of the new retaining wall.
COP, All in cadence:
SSH x 30, IW x 20, Merkin x 10, Windmill x 15, Squat x 20, LBC x 25, Jumping lunge x 20, Carolina Dry Dock x 20, Cherry Picker x 15, Mountain climber x 25
Form a line at the back of the road facing the new retaining wall and complete the following circuit five times:
10 merkins, run to the wall, climb over and run to the upper road, turn left and run back to the start. Plank up when finished.
Mosey to the back of the elementary school and meet up on the cement basketball court. Split into two groups and complete the following:
Group 1 runs to the pullup bars and does 7 burpee pullups, while group 2 does squats (flapjack)
Repeat with group 2 doing Freddie Mercurury’s (flapjack)
Repeat with group 2 doing calf raises (flapjack)
Mosey back to our starting point at the elementary school for mini-ablab (all in cadence)
V-up x 10, Hello Dolly x 20, Superman hold x 30. End with the Body Destroyer
COT
NMM
Thursdays have always been a running day for me with F3, but since I’ve scaled back the last couple of years, The Ranch has been my regular stop on Thursday mornings as of late. I have not Q’d here in a long, long time and it was good to get back at it. The group was pretty quiet at the start and I didn’t hear much of anything even during COP (I think Tesh was the only one counting with me). Later on in the workout, he and Uhaul engaged in their usual chatter (one of the topics today was Brittany Spears of all people -hahahaha). It was a pleasure to lead the group today and I look forward to next Thursday.
Prayers/Praises:
Shop Vac’s family
ST’s friend Joe with cancer
Those recovering from Covid-19
The weather was delicious in The Gloom today. A cool temp with <50% humidity is hard to come by in September… so YHC was more than blessed to be leading a group of men this morning.
0515. Let’s get to work.
COP
22 SSH’s IC
11 Merkins IC
Yoga Flow to get loose.
11 Squats IC
Now that we were all breathing a little bit, YHC led the group to the concrete walls in front of the church.
I asked if anybody knew the significance of the number 22. Divac was dead on – 22 US Veterans commit suicide every day. Twenty-two. That’s a staggeringly large number. Today we spent some time remembering those who have taken their own lives – with a specific focus on the below Navy Seal.
Have you heard of the #Chad1000x challenge? F3, along w/ many other organizations, are partnering up to bring awareness to the epidemic of suicide, particularly among vets, and to support to the Navy SEAL Foundation and other veteran health initiatives.https://t.co/4rZqfu1LqK
— F3 (@F3Nation) September 24, 2021
WEINKE
22 Step Ups w/bell
Upper
Halos (5 each way)
Negative bicep curls (20)
Bottoms Up Press (5 each side)
Tricep Extensions (20)
22 Step Ups w/bell
Lower
Overhead Squat (one arm – 5 each side)
Lunge Twists (KB Racked Position – 10 total)
Slick Box Jumps (10)
KB Swings (20)
22 Step Ups w/bell
Core
Z Press / Gas Pumpers (10 – 4 Count)
American Hammer (10 – 4 Count)
Flutter w/Press (10 – 4 Count)
Dollys w/45° Hold (10 – 4 Count)
22 Step Ups w/bell
Short Lap around parking lot, repeat entire circuit.
Rinse and Repeat as Time Permits
In total, two rounds. 176 Step Ups plus 2x all of the above reps. Fun times.
We headed back to COT to knock out 5 Big Boy Sit-Ups as the clock struck 0600. Another morning, another DRP.
NMM
Let us not forget those who pay the ultimate sacrifice – either while serving or long after service. We can’t let those who sacrifice so much go isolated. Nor can we let our brothers to our left and our right go it alone. We are not made to do so. We need one another.
Announcements
Sweati
Nessy
The CHAD WOD is coming. Keep an eye on Slack for our region’s date/time. In the meantime register.
Prayers/Praises
Marine had a heart attack last week, single dad with 8 year old – Paul Rabb
COVID – Divac Brother in law and his family
Praise for sickness passing through YHC’s house
Prayers for kids on quarantine
Thanks, Shatner, for inviting this wandering GRT to a KB workout.
Punch List out.
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
19 PAX Gathered and it was so humid we had to “eat our way through the air.” (-Slash)
We started with a quick warmup
SSH – 19 to the number of PAX
Mosey towards the old Church of God parking lot
IW
HW
Moroccan Night Clubs
Merkins – slow count (everybody’s favorite)
Brief mosey to the other Church of God parking lot
Burpee Square (thanks Naperville)
Start in one corner
10 Burpees – bear crawl to next corner
9 Burpees – lunge walk to next corner
8 Burpees – crawl bear to the next corner
7 Burpees – reverse lunge walk back to the first corner
6 Burpees – bear crawl to next corner
5 Burpees – lunge walk to next corner
4 Burpees – crawl bear to the next corner
3 Burpees – reverse lunge walk back to the first corner
2 Burpees – bear crawl to next corner
1 Burpee
View the retaining wall and consider how it works…not by specific acceleration, but by staying put at the ground falls around it revealing all the bricks supporting the top layer
Mosey to the old middle school (banks st. community gym)
Some Yoga for the 6
10 Squats
10 lunge steps
10 Jump Squats
10 lunge steps back
Repeat
Mosey Back – I got gassed on the mosey back. Once your belly is full, eating your way back through the air is really difficult.
Flutters to 0600
NMM:
Sometimes, as the flux hits us all, we lack the motivation to accelerate of our own accord. But if we can call on discipline to continue moving, we can see ourselves rising even though we feel like we’re staying put–just like the top level of that retaining wall. I’ve been feeling that flux for a little while leading up to the big 4-0. And honestly didn’t know how to convey that message until I looked up at the end of too many burpees and too many bear crawls and saw that wall.
Grateful for the opportunity to lead and the support of all the PAX. Y’all help hold me up whether you know it or not. Thank you.
—
Band Camp Dismissed