Tag: Tinsel

Honor CMPD’s Fallen

Leave a comment

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!!

TClap |
3

Snake Pit – The Best Mumblechatter Ever

Leave a comment

IMG_0005

10 men showed up at the Snake Pit for a VQ by YHC. I’ve been to DBES many times but a first for CRHS. Gorgeous campus with lots of fun to explore.

we kept it simple for our Metallic Kettle Bell workout but I’m looking forward to coming back for another round in The Snake 🐍 Pit

Pleasantries were had and away we went …

mosey around the lot for dynamic warm up

  • SSHs
  • Imperial Walkers
  • merkins
  • sumo squats
  • 2 rounds of calf raises
  • mountain climbers

back to the Bells

mini board of pain

only 5 exercises 1 lap 5 rounds

Reps of 50, 40, 30, 20, 10

  • Curls
  • Goblet Squat
  • Overhead Presses
  • Kettlebell Swings
  •  Flutters w/press
  • run a lap

good times by all. Solid tunes by UHaul but once REM came on I had to get the Viking Metal playing. Only downside were the commercials on my cheap Pandora 🤷🏻‍♂️

thx 3D for a great time with great PAX.
peace ✌🏻

Cake Boss Out

TClap |
1

Just Enough to Hurt

Leave a comment

Planned this Q while sitting at Copper Premium Pub in LW enjoying a nice after dinner  Bulleit bourbon.  I always wonder when planning a WO , will this be enough? As I scrawled out the idea on a bar napkin I tossed the first go out to my Sheildlock for input.  Silence then ??? came the reply.  Who knew the CPP was in a hole and pics wouldn’t send. Then I changed it and sent it back out.  Again it didnt send.  SO I finished up all headed to the house. Then came the reply- Looks great!! Only probelm was I didnt know which version of the workout it was.  So I made the call.

Upon arrival Cyclopes requested the brand of bourbon from the night before since the hype tweet was nondescript. He had his ruck in the car and depending on my answer which way he would go BC or Ruck.  As soon as Bulleit came out his decision was made and he rucked up. #DRP

Circled up w/ our Friends the Golden Corral Bootcampers for a Dark Helmet Disclaimer and we were off.

14 min time hack mile to Tega Cay Elementary School.  The pace was brisk and the 2nd F Was flowing as we cruised up the road.

Took us down the hill to the concrete pad and circled up.

The Thang- Just Enough to Hurt

25 Ruck Squats  IC

5 Man Makers OYO

25 Ruck Hammers IC- Heard some mumbling start

5 Man Makers OYO

25 Thrusters IC

5 Merkins OYO

25 Flutters w/ Ruck Press IC

5 Merkins OYO

25 Curls OYO

5 Merkins OYO

25 Ruck Swings OYO

With right at 15 minutes left me rucked back to COT. 2.39 miles covered right at 14ish minutes per. #Cyclopeshaslonglegs

Arrival with 1ish Minute to spare.

Hit the 6 for Ruck LBCs till the B/c returned.

In COT DH talked about the importance of the #SheildLock in out lives.  I have been blessed with a Sheildlock  that has been expanding from 1 to 2 to 3 to 4 guys.  I challenge all Pax to find that guy or group that we can lean on and be vulnerable with.  It is worth your time.

LOCK SHIELDS AND HOLD THE LINE!

Thanks for the opportunity to lead Mainframe.

Duck Out🦆

P.S. Bar Napkins Weinkies don’t do well on wet pavement.

 

TClap |
1

Guinea Pigs in The Swamp

Leave a comment

What does that title even mean? Well, it means that I stole a workout plan from the boys in F3 Lexington as we put a twist on the customary deck of cards. And since I wasn’t sure how much time this would take or how difficult it would be, we’d test this, Round 1, on 10 of The Fort’s faithful this Friday morning at The Swamp.

After the disclaimer, we took a mosey over to the Depot lot for some SSH & Windmills & a few stretches. We then moseyed over to the water fountain to read through the exercises and attempt to explain how this would be different from previous versions. And this is what it looked like:

We made it through about 85% of the deck and I think there is room to modify these exercises next time, too. Soooo, until that next time…

Read ya d*mn Newsletter.

Maximus

TClap |
5

Split Q / Shovel Flag Handoff at the Coop

Leave a comment

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!

TClap |
5

Bright Colors for #F3forFaye

Leave a comment

Yesterday Spiderman & YHC had the realization that we were Qing at the same site today…I had the Golden Corral bootcamp which means he had the Fire Ant Ruck beat down. It’s always good to shake things up so we decided to do just that for this mornings edition.

As can be the case with our own lives, we sometimes over-complicate a workout and stray from the simple but effective model. I’ll go ahead and cut to the chase, I think this was certainly effective but it overshot simple pretty quickly. But hey, we were just looking to give the other 17 PAX that joined us an opportunity to chatter at our expense.

Enough rambling, here it is. We combined Ruckers & Boot Campers (wait, you can’t do that…oh yes we can) and split the combined group in half. We had 4 corners established covering most of the parking lot (corner of Harris Teeter to Red Bowl to the insurance office to the dog wash place). It was a large square-ish figure. Half went with Spider Man and half came with me.

Each corner had a sheet with exercises written on it but here’s the kicker, don’t just jog from one corner to another. Get on it. The ground is wet but “well lit” so you do you but GET IT.
For those present, you can remember all the fond times you had of poking the Q’s about how “things look better on paper” or “I bet these seemed easier in your head” or any number of other completely appropriate jabs that were thrown while trying to figure out the Ruck logistics but none of that matters ’cause you loved it and this is peer led (remember…we’re not professionals).

Corner 1 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 2 (w/o rucks):
(5) 8-count Body Builders
(10) Box Cutters
(15) Diamond Merkins
(20) Butt Kickers

When your group is done, sprint

Corner 3 (with Rucks):
(5) 8-count Body Builders
(10) Squats
(15) Bent over rows

When your group is done, sprint

Corner 4 (with Rucks):
(5) 8-count Body Builders
(10) Heels to Heavan
(15) Hand-Release Merkins
(20) Butt Kickers

Sprint back to Corner 1.

We did this full evolution about 3 times then brought the group back together for something we unknowingly stole from Tinsel (plagiarism is the finest form  of flattery, right?).
1 Merkin : 4 Shoulder Taps and we made it to 8:32 before having to cut it short for COT.

Important to remember today why we wore the bright colors. Remembering a little girl, Faye, whose life was too short but her impact will be far-reaching; to families and communities her or her family never knew.

Announcements: In the words of the eloquent Mainframe, “Read your da*n NEWSLETTER.” Hey, he’s right.

Prayers: Family members in battles for their lives. Communication in marriages. Cash’s recovery. Kids healing from broken bones.

Until Next Time.
Spiderman & Maximus

TClap |
5

Warm and Wild

Leave a comment

A few Ruckers and a few Bootcampers for a nice one

Warm-up included a short run about .3 of a mile

COP

SSH

Diamond Merkins

Seal Jacks

MC

PP

Slow Squats

Mosey around back and partner up

One man BTTW while the other runs and does 1 Burpee, Flapjack. all the way up to 10. on even numbers it was wall sits, odd numbers it was BTTW

Keep your partner and mosey to the cones

at each cone do 10 partner hand slap merkins fo 3 cones and return doing 10 big boy situps partner hand slap

Repeat this time do 5 Diamond Merkins hand slap and 10 Squats on the way back hand slaps

Mosey to a curb and do 15 Dips, 15Derkins, 15 LBC’s 15 Mac Tar Djai (Excuse the spelling error) Repeat 3 times

Mosey to COT area for a little Mary then COT

Great workout and glad to be back! Hopefully everyone got their money’s worth!!

TClap |
2

LE TOUR DE WEP Dora Style

Leave a comment

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!!

 

TClap |
1

Webbs FEAST and Hill Repeats

Leave a comment

The day started with a 15 minute EC ruck around the parking lot at 0500, then I went back to meet the rest of PAX so we can get started with the jack webb FEAST, full body workout was guaranteed starting with upper body, then core and finally legs.

Quick mosey to the roundabout for a warm up ceremony:

Windmill
Weed picker
Moroccan night club
Low slow squat
Low slow merkin

Run uphill, do 10 jump squats and run down for the following:

A variation of the Jack webb (not named yet but for now I’ll call it Iron Man Webb)
1 merkin, 4 shoulder taps
2 merkins, 8 shoulder taps
3 merkins, 12 shoulder taps
Progressive to 10 merkins and and 40

Shoulders really felt this web, I had forgotten how much shoulders burn during this circuit so we had to take a break twice to relax the shoulders and arms so we can finish our jack web.

Run uphill
10 jump squats
Run downhill

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.

Run uphill
10 jump squats
Run down hill

Lt Dan
1 squat,  4 single count lunges
2 squats,  8 single count lunges
3 squats,  12 single count lunges
Progressive to 10 squats,  40 single count lunges

Run uphill
10 jump squats
Run down hill

Went back to COT for namearama, announcements, praises and prayers.

Welcome FNG OSCAR the Grouch, I’m hoping to see him back at the gloom after the pain feast on his first day out. Thank you Cyclops for the opportunity to lead.

TINSEL OUT!

TClap |
2

Sprinting in the Corral

Leave a comment

The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

TClap |
2