Tag: Tootie

Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Ruck fartlek

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WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain

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F3 Dads and 2.0s – Kickball

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Just learning how to do this and getting caught up

WARMUP: SSH, Squats, Moroccan Night Clubs, Hurdler’s Stretch

THE THANG:
Kickball Rules
1. Sportsmanship – Cheer everyone on!
2. May throw the ball at the body below the head to get an out. Ball thrown at head, batter advances to next base. This is F3 kickball, not World Kickball Championships. Light throws only please.
3. 1 inning for kids – all kids bat. Go back to cheer on team if called out.
4. 1 inning for Dads is 3 outs
5. Bunting allowed
6. Other normal kickball rules: fly ball caught is an out. No stealing bases or lead offs. Ball is dead once pitcher has it. Foul ball on 3rd strike is an out.

Dad only rules:
1. May not walk or run. Can use crab walk, bear crawl, or throwing standing. Including on base running. Fast lunge walk does not count.
2. May only kick with non dominant leg. This is left left for most.
3. Penalty for breaking rules: ALL dads do 5 burpees.

Kicking team gets an out: 10 LBCs
Hit against your team: 10 mtn climbers
Run scores against your team: 10 SSH
Home run against your team: 10 burpees
Grand slam against your team: 10 Kraken burpees

COT

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Tree Hugger Tribute

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It was muggy day in the fort for the 5 pax that took the red pill and posted to honor Tree Hugger

We started with 15 SSH and 15 windmills to warm up before moseying to the band lot out back.

Five Rounds of the following

1. 10 Pull-ups – Sub 10 burpees due to location of pull up bars
2. 20 V-sits (ups)
3. 30 Merkins
4. 40 yd Broad Jump Burpees
5. 50 yd Heart Chargers
6. 1/2 Mile Run

We made it though 3 rounds

We did 30 American Hammers and one more half mile before heading back to COT

2.15 miles were completed

Prayers for Tooties 2.0 Park and his continued healing, Airwolf and his Ms pregnancy to be healthy and patient, relationships and our call to be better men and lastly peace and comfort for Tree Huggers family and those that knew him

-Yard Sale

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Rock work and triple check

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Warm up:
15 SSH
10 Windmills
15 Hillbilly walkers
On your six
10 Freddy mercuries
10 crab cakes
10 Marakin night clubs

Rock work: (grab rocks and mosey to field or parking lot)
With each rep run halfway or full across the field
10 squats
10 squats, curls
10 squats, curls, overhead press
10 squats, curls, overhead press, tricep extension
Then take one exercise away each rep

Triple Check:
One person does wall sit
One person does fludders, lbc, merkins, squats
One person does suicides and back to cones
Rotate

Fort Mill care center needs volunteers for weekends of Fourth of July.
F3 Dads camp

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Insider baseball

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Kaiser took the lead and started us off with the warmup.

We then proceeded to bear crawl together across the field. No one could pass the Q, and we stopped at regular intervals for some pain.

Next up was some Dora. Partnering up, one partner ran down the field and back, while the other worked on Merkins, squats, and LBCs. After LBCs for the 6, Kaiser passed the torch to Battle Bot.

Starting with reps of 10, we hit 10 burpees in the field and worked our way counter clockwise around the path. Pain stations were as follows in the map below

Lap 2 was 15 reps of each.

Some quick Mary, followed by COT, then coffeeteria at Tega Cay Deli

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4 Corners…In All 4 Lots

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For my 3rd and final Q of the week, 12 of us tied ’em up tight at Laces In Thursday for a bit of a twist on things. The weather was nice and the guys were ready for some work.

Warm Up mosey up the entrance hill then circle up back at the bottom for a few warm up exercises, your typical fare.

Now, here’s the deal. In each of our 4 parking lots, we’re executing 1 exercise at each of the lot’s 4 corners with 5  burpees in the center.
So, start in 1 corner, 15 Wide-Arm Merkins, run to the center, do 5 Burpees, run to the next corner, 15 Jump Squats and run to the center. Do 5 Burpees, then run to the next corner, 15 Carolina Dry Docks and run to the center for 5 more Burpees. Then, run to the last corner for 15 Dying Cockroaches and run to the center for one last time for 5 Burpees.

We ran to the next lot, did the same routine, then the next lot for the same routine again. We than ran to the final lot for a repeat performance. Once we completed that 4th lot, our totals were:
60 Wide-Arm Merkins
60 Jump Squats
60 Dying Cockroaches
60 Carolina Dry Docks
80 Burpees

We then moseyed to the area near the pull-up bars for the following:
20 Pull-Ups
20 Merkins
20 Flutters I/C

We made our way back to COT while stopping for a few SSH in 2 lots.

SYITG
Maximus

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VQ with The “Maupin” at the Honey Badger

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It was a chilly Monday morning and halfway through “The Murph” with Maximus.  My body was hurting,  muscles wanting to shut down, my mind asking “why?, really ? On a Monday morning “?
I hear Wegmans ask “ Hey DeLorean, you want to Q next Monday ?”   Again my mind saying “ no because we aren’t going to survive  this workout, you aren’t ready,  I don’t feel comfortable doing that”     My response “SURE!”
It’s at these moments the real work and change is done…..so I’m learning.
Anyway…..let’s get on with it.

No Disclaimer 🤦🏼‍♂️

Warm up with some SSH’s, Mtn Climbers, Wind Mill’s. In something that resembles a cadence and I’m not sure what the counts were for each exercise because they were all different.  PAX were halting when I didnt want them to and it was because my tone during the cadence was very very pitchy.   I was planning on more warm up exercises but wanted this failure to end and move onto the main event.

Mosey over to the track and the whiteboard with the “Maupin” written out in detail.  Short explanation of who Army Staff Sgt Keith Mathew Maupin  was and why we are honoring this hero.   PAX held a plank position during this explanation but not because I told them to but wishing it was because I told them to.

Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

4 Rounds of the following :

  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

Mosey back to parking lot for COT

5 penalty burpees for Tootie being 1 minute late, which we all did together and burned up a couple minutes of time I had left because I was about to finish early.

Announcements:  Operation Love, Saturday convergence to honor Sean Kelly  “Shop Vac”

Prayers and Praises:  Wegmans- Prayers for his wife who is carrying their 2nd child.
Splinter- Prayers for him during this time of dealing with the loss of 2 of his friends and prayers for their families.

Thanks Wegmans for the invite and for good lessons learned.

#SYITG

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SAHCMMPQ

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Fourteen pax attended the Second Annual Harry Carry Memorial Minnow Pond Q (SAHCMMPQ).  By mandate, YHC gets to Q Minnow Pond once per year.

Brief disclaimer and launch/run to stop “A” which was the new parking spots on Ardrey St. alongside WEP near 160.

The routine was described: board of pain with pairs of exercises.  Pax need to do a total of 100 of the pair and can split it up any way they want (i.e. 15 Merkins and 85 squats).  I called it a mix/match routine.

Then run to stop “B” which is the big parking lot behind Pike.  Get there by running this route: southwest down Ardrey to Harris, run east to Massey, then up/northeast on Massey to Pike’s big parking lot.  Distance is 0.7 miles between A and B.

There is a board at point B; different pairs of exercises, but same routine, mix/match to a count of 100.

Then run back to point A following the same route. Rinse/repeat the routine.  Exercise details:

Stop “A” exercises (mix/match to count of 100):
Started with: Merkins/Squats
At second visit do: Dips/Monkey Humpers
At third visit do: SSH/American Hammers
Stop “B” exercises (mix/match to count of 100):
First visit do: CCD/Bobby Hurley’s
Second visit do: Shoulder Taps/Freddie Mercuries
Third visit do: Calf Raises/ LBC’s

At 5:50 the front runners began collecting everyone on the run back to point B.  We got everyone back to COT and then did the pledge of allegiance (because I forgot to start off with it).

Approximately 4 miles ran.

Fini, COT

Prayers for those effected by COVID and for schools: kids and teachers.

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