Tag: Triple Lindy

My Navy Story

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A gang of four converged at Pleasant Knoll middle for the third installment of Veteran’s month at the Ballroom.   Here is what they did:

The Thang:

YHC greeted the group and thanked them for coming out this morning.  After a quick disclaimer, we made a formation of 4 and moseyed to the parking on the side of the school.

In formation:

SSH x 20, windmill x15, IW x 15,  merkin x 10, Morrocan nightclub x 15, squat x 20, mountain climber x 15/hold/6″/regular/6″/regular/right arm, right leg high/left arm, left leg high/walk up to CDD x 15/regular/recover.  (all done while holding plank)

Form 2 pairs and do 50 yd sprints:  2 at 50%, 2 at 75%, 2 at 100%

Go back to formation for pushorama

10 regular merkins, rest 10s, 10 diamond merkins, rest 10s, 10 wide arm merkins, rest 10 sec, 10 CCD.  Rinse and repeat for total of 3 sets.

In formation, bearcrawl20 yds, sideways crawl 10 yds, backwards bearcrawl 20 yds, sideways crawl 10 yds

Form a single file and do an Indian run around the parking lot twice.   Mosey out of the lot and along the front driveway to a spot under one of the lights for some mini-Mary:

Big boy situps x 15, Freddie Mercury x 15, American hammer x 15

COT

NMM:

When Triple Lindy asked me to represent the Navy during Veteran’s month, I told him there surely there was a better person out there to represent the Navy than me.  Honestly,  I never really considered self a true Navy veteran because  I served just about 18 months and was in school the whole time.   I never felt worthy being grouped together with others who have actually served their country, particularly those who served in a time of war.   As it turned out, though, I was the only guy he knew who was in the Navy, so I told him I would gladly do it.

As we worked through the exercises this morning, I paused several times to tell them about my experiences when I joined the Navy in college,  and my16 weeks at Officer Candidate School.  One of the things I remembered vividly was was when I was saying goodbye to my family and getting ready to drive to Newport, RI from Ohio.  My dad, who was not an emotional man, gave me a big hug and just broke down sobbing.  I think it was a mixture of pride and maybe fear for what I was about to do.  I lived at home while attending school and this was my first time away from home.

Upon arriving at OCS, after a friendly check-in by an admin officer, I was met by a senior student and told to ‘face the bulkhead.’  For the next week,  the ‘Indocs’ (junior students), were put through a series of mind games, semi-verbal abuse, physical challenges, horrible personal hygiene (1 minute to shower and shave),  all coupled with total exhaustion from the lack of sleep.  For a few folks, Indoc week was too much and they dropped out (one guy had to be put in the brigg for insubordination).  For the rest of us, we were relieved to be finished, but we still had 15 weeks to go.

I told the group that the recruiters did not prepare me (or many others, I suspect) for OCS (a little heads up about Indoc week would have been helpful).    I did very little to prepare and arrived there not in the best physical shape.  I couldn’t pass the standard required for push-ups and sit-ups so had to attend extra PE sessions at an ungodly hour of the morning (about same time that I have gotten up for F3 the past 9 years -haha).   Time was the enemy and it seemed that every waking hour was filled with either school, studying for tests, having a watch, or getting ready for inspections.   I was not used to that and struggled sometimes to get everything done.   Time management is still not one of my strong suits.   I can’t say I enjoyed OCS, but I came away from it a better man and with a long-lasting friend.  JP Tennant was the first guy I met during Indoc week and we still keep in touch.

After graduating from OCS, I went to the Nuclear Power School in Orlando, FL where my Naval career would end, unfortunately.    It was a really tough school academically and I struggled from the start before eventually flunking out.  I had to option to stay in the Navy in another capacity,  or go to inactive reserves which is what I opted to do.  As a 22-year-old kid, it felt like the right decision, but I shared with the group that it’s one decision that I regret.

I had not thought about OCS in a long, long time and as I prepared for this Q, it was petty cool to go back and think about that time 34 years ago (man, I’m getting old).  It was also fun to share my story with Triple Lindy, Assasin, and Bitcoin.  Thanks for listening, guys and I hope you got your money’s worth this morning.

Announcements:  read the newsletter

Prayers and Praises:   Triple Lindy’s wife (wrist injury), ST’s friend Joe with Cancer, Cornerstone with a kidney stone.

 

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11

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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Veterans Month Kickoff- Ballroom

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Lets start the month of November off right. It is an honor to get to represent the Marine Corps. Lets get after it.

Disclaimer
Mosey to Warm Up- Warm up 10 of each exercise in cadence- SSH, Mtn. Climbers, Hillbilly walkers, flutter kicks.

Move to end of parking lot. we will do an exercise than mosey(sprint) to other end and do another exercise. Back and forth, after 4 exercises slow mosey around parking lot.
wide arm merkins
air squats with hold at bottom
LBCs
Burpees
windmills
diamond merkins
Mtn. Climbers
flutter kicks
Burpees
cherry pickers
Reg merkins
Bomb Jacks
Supermans
Burpees
Morracan night clubs
hand release merkins
alternating lunges
hello dollies
burpees
american hammers
dips
We did 246 reps to celebrate the 246th Birthday of The United States Marine Corps

12 of each exercise were completed in cadence except for American hammers we did 15.
Finished with Mary. COT. Backdraft Out

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Grounded at The Ballroom

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School was in session and we were grounded.

10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there.

Warm ups consisting of Imperial Walkers, Lunges and Merkins

Mosey down to the lighted road by the new “structure” no one can explain:
10 Carolina Dry Docks
Bear Crawl to the “end”
Lunge walk back

20 Dips
Crab Walk to the “end”
Crawl Bear back

Go back to the top of the road
10 Mountain Climbers
Run 1/2 way
10 Mountain Climbers
Run the rest
20 Flutters
NUR 1/2 way
20 Flutters
NUR the rest

The longest 5 minute plank with a 3 burpee penalty if you break the plank. The challenge here is that when you call this with this crowd, they’ll end up doing whatever they want anyways so it truly is, just a suggestion.

Run the “9” which is down the road, encircling the parking lot, making a 9.
Upon completion, 5 Burpees, 25 LBCs, 50 SSH

Run 15 yards, 5 Merkins, run 15 yards, 10 Squats
Run 15 yards, 5 Merkins, run 15 yards, 10 Squats

5 MOM with different PAX calling counts.

Thank You TL
Maximus

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Final KB WO of the century

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As we look towards 2020, it was appropriate to finish 2019 with a bang.

The Thang:

20 merkins w/bell (10 each arm) – 19 Skull Crushers

20 Squats – 19 KB swings

20 Big Boy Sit ups w/bell – 19 leg raises

20 curls (10 each arm) – 19 up right rows

20 LBCs w/bell – 19 american hammers

20 Side ab bends – 19 arm shoulder press (2 arms)

2 Burpees

Run to top of parking lot and back

Rinse and repeat as many rounds possible

Surprisingly not much mumble chatter, guess each PAX took the challenge to finish 2019 off with a bang. Not surprisingly, Band Camp was the leader with the FNG and Fish Sticks neck and neck.

Trucker

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11

What is your Mission?

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Theme  – Do you accept your Mission?  17 HIM came to the Armory to accelerate!  After a short warm up and Mosey to the front of the church, we all took a moment to share our one word for 2019!  The question this morning ” What is your Mission?  Thank you to Bass-0-Matic for sharing  this Bible plan  – I am a Warrior – Part 1  –  A 3 day Plan by Dr. Kim Kimberling.  This was shared with all the Pax : Only a small portion of the “Devotional” but I think it resonated throughout the workout!

What is your mission? Where is God calling you to be a warrior? Are you ready for the battle?  Honestly, the missions are all around us. We live in a culture that fights against God and His purposes every day. Do you have children? Your mission is to instruct them, to lead them, and to protect them. As a husband, your mission is to fight for your marriage in a world that does not value marriage. Your mission as a Christian man is to stand firm for Jesus not wavering in the daily battle. Your mission is to be a man of integrity and honor that stands out from the crowd who is not afraid to stand out. In your workplace, your mission is to not cut corners or to cheat someone or to do whatever it takes to make a buck or two. Your mission is to show Jesus to a world that does not know Him very well, if at all.

Let the Games begin :

Round 1 :    

  10 BigBoys  : 20 Step Ups (10 each leg)   : 30 squats  

Mosey to Next Station – CinderBlocks!

10 Block Swings : 20 Chest Presses : 10 Man Makers 

Round 2 : Mosey Back to Station 1

    10 Curls (each arm) : 20 Rows ( 10 each arm): 30 Dips w Kettlebell

Mosey back to Cinderblocks!

 10 Block Swings : 20 Chest Press : 10 Man Makers

Round 3 : Mosey Back to Station 1

10 Big Boys : 20 Step Ups ( 10 each leg)  : 30 Squats

Mosey back to Cinderblocks!

    10 Block Swings : 20 Chest Press:  10 Man Makers:

Round 4 Mosey Back to Station 1 

10 American Hammers :  20 Kettlebell Swings : 40 (Single Count)

Wrapped up with some Fun : Circled up for a modified Mary – where one Pax gave the group an exercise  – then grabbed 2 Cinderblocks for a quick 100 yd out and back (more like 50yds but 100 sounds better! )while the other Pax battled thru exercise until the Pax came back!  Rinse and repeat our way through the group  : Ran out of time about 1/4 thru this FUN – Headed Back fo COT:  Blessed and Humbled to lead this Morning – Fogerty!

Prayers & Praises were shared!  Each day is a mission and/or a blessing  – How are you going to accept your mission / modify your mission /  or share your mission?  SYITG!

 

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7

Simon Says at the Ranch

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Four men posted on a fantastically cool morning.

Start with a Mosey run

Circle up for Warm up
SSH (IC 12x)
Windmill (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Bermuda Triangle
Three cones spaced 20-30 yards apart.
Start at cone 1, do one burpee, bear crawl to next cone
Cone 2, do two burpees, bear crawl to next cone
Cone 3, do three burpees, bear crawl back to cone 1, and pick up a clothes pin from the bucket
Repeat the circuit, picking up a clothes pin for each completed circuit.
Alternated the transitions with crab walks ad crawl bears.

Thang 2.1: Simon says
do call outs only if Simon Says
Shuffle left, shuffle right, shuffle backwards,
SSH
merkins
Mountain Climbers
OH claps
Smurf jacks
Arm Circles
CDD
Al Gores
Lose a pin for not following Simon

Thang 2.2: Simon says penalty payments
15 minus pins left = burpees to do OYO

Mary
Abs: LBC, freddie mercury,
Protractor, shoulder taps

Fini, COT

I asked the men to think of one burden you carry, one thing you want to get better at, or start doing or stop doing and tied to this passage in Matthew 11:28-29:

Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.

Prayers: Triple Lindy’s Mother in law not doing well in health.

Playlist:
The Man (Killers)
Got Nuffin (Spoon)
Higher Ground (Red Hot Chili Peppers)
Sweet Home Alabama (Lynyrd Skynyrd)
These Boots were made for walking (Nancy Sinatra)
The Boys are back in town (Thin Lizzy)

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Form Matters…And So Does A Belly Button

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I put the pre-blast out a few days ago saying this edition of Slow Burn would be a bit different. No speed work this time, it’s all about good form and controlling the core. The core is essential to balance, stability and strength. You don’t need to do 1000 LBC’s, its different than that. We welcomed a man that was an FNG but is now known as Body Glove (San Diego transplant) which is an EH from Router. We disclaimed and explained F3 then got into why today would be different.

So, why does the title include “belly button.” Here’s why…

  1. Not worried about speed today because for today’s workout, if you go fast you’re likely doing it wrong. We’re going to focus on form and the education of good (or better) form.
  2.  A (long) statement on the importance of your CORE. Using F3’s 5 CORE principles as a foundation for the importance of a strong core, I explained the benefits of having a strong(er) physical core.

Warm Up jog to the long wall on the opposite side of Lowe’s and create some space between you and your chair-sitting neighbor. The explanation of “Tighten Your Core” is to try to move your belly button back to your spine while tucking it down into your pelvis. If you’re not used to this, it feels unnatural until your core strengthens then you realize the stability and strength benefits. So whenever we’d say Core or Tighten Your Core or Tighten Up, this is what we’re meaning…Tuck It In.

While TIGHT and in the people’s chair, we did Overhead Claps

Then fall forward into a plank with your hands on the parking space stops for Slow Mountain Climbers aiming to get your knees up to your elbows.

Back to sitting against the wall and doing Moroccan Night Clubs.

Back to the Slow Mountain Climbers.

Run to the car mechanic’s lot for a little more core/form explanation and having Walker in attendance was awesome. Talk about applicable Pro-Tips, he nailed it.

COP for 12ct exercises: 4 down, 4 hold at the bottom, 4 up

12ct Merkins, 12ct Planking Calf Raise (4 up to toes extended, 4 squeeze in that position, 4 coming back to starting position), 12ct Sumo Squats

Mak Tar Jah’s

Peter Parkers (slow, knees up as far as you can)

J-Lo’s

Parker Peters (slow, knees as close to opposite elbow as you can)

8ct Burpees: My biggest learning of the day was that for a true burpee, you squat down first then pop into the plank. Don’t bend at the waist and essentially fall down to the plank. Look out for my next Q for a lesson on this…thank you Walker.

Minnesota Mike Tysons: Why Minnesota? No good reason other than that is what they called them in MN when I was there earlier this week. Explanation, get in a plank with your toes on the ground and the soles of your feet against a curb or wall (curb in our case today). Squat back against the curb like you’re getting ready to shoot out of a cannon, return back to the plank position, then perform a controlled merkin. That is 1.

A few slow lunges…COT.

Be intentional on your form, don’t go through the motions. You’re only hurting yourself and those around you. Welcome Body Glove!! Thanks Hootie.

Until Next Time,

Maximus

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5

SlowBurn – Wegman’s Send off to Chimbote

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Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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Slowly we Burn

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11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.

Welcome, Intro, Disclaimer, Mosey

Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach

Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)

Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins

Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC

Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD

Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH

Than you Hootie for the opportunity to lead

Looks like we made it,

Barry Manilow

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