Tag: Trucker

Convergence – Shop Vac

Leave a comment

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.

TClap |
8

The MURPH done at Honey Badger

Leave a comment

5 of us at Honey Badger to honor a hero, Lieutenant Michael P. Murphy by performing THE MURPH. A few had a little extra weight.

Disclaimer
Head to the track for a few warm ups and stretches

MURPH

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

YHC was the six.
SYITG
Maximus

TClap |
0

Grumpy Old Men

Leave a comment

Walker and I had the Qs at Catawba Ridge High School.  Lots of old man jokes were flying around social media.  My disclaimer was I had not picked up my kettle bell in about two months and promised there would be no running.

We started out with the typical warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches). Next, we walked over to the far end of the parking lot to get some space from the boot campers.  First series of exercises:

    • Kettle bell swings (5, 10, 15 reps) at each island, mode of transportation lunge walk
    • Repeat exercises in reverses (15, 10 , 5 reps), reverse lunges

Next, 11s between the side walk.  Bear crawl with bell, shoulder press, crab walk back with bell, tricep extensions.

Back to the parking lot

  • Squat thrusters (5,10,15 reps) at each island, carry bell above head to next island
  • Repeat exercises in reverse (15,10,5 reps)
  • Man makers 5 reps at each island, carry bell above head to next island
  • Repeat exercises back to COT.

Great job guys!

 

 

TClap |
6

EDM at The Hive

Leave a comment

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.

—
Band Camp dismissed

TClap |
2

Big Book of Pain

Leave a comment

Six pax posted at Footloose.  I was expecting rain, but none was to be had.  This was part of the Q swap event for October…I was filling for Ruby Slippers.  Disclaimer given (twice) and then proceeded to:
Warm Up
Mosey run
SSH (IC 10x)
Windmill (IC 9x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the church.

Thang 1: HIIT Routine (Harry Carry’s “Big Book of Pain”)
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s

Mosey run as a group around the church.

Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks

Mosey run as a group around the church.

Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat Jumps
step ups
SSH
Mosey run as a group around the church.
Re-read chapter 1…make sure it sinks in.

Run back to COT area.
Thang 2: music routine
Sally routine: leg lifts, sally up = legs all way to 90°, sally down = 6″ off the deck.

Fini

Close out COT with ShopVac’s prayer.

Since Footloose is a ‘moderate’ work out, the Q should include some extra ’10 counts’.
But: I used Olaf’s suggestion from the podcast “Stuff worth trying” and asked a pax why they do F3 as a replacement for 10 counts.
This was a good application of the technique since this morning’s group was a mix of 4 veteran pax and 2 relatively new pax.

TClap |
6

Bullpen Call in The Pond

Leave a comment

Late the night before, I got a text from Shady, the scheduled Q, that he was having to make a call to the bullpen. He had other responsibilities to attend to and needed some help. Sure Nantan, I gotcha.
That said, quickly went through my pregame routine and produced a Weinke to go into rotation. Here’s what it included:

Disclaimer
Our plan was to grab a partner or a few so we didn’t have anyone running solo.
You’d run a 1mi loop with 2 stops for exercises along the way. Goal was for a 3 lap minimum to hit the distance requirement.

Route:
Run up Massey to the Valero gas station
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

R/T Harris
R/T Ardrey

R/T White St and make your way into the parking lot
Spiderman Merkins – 5ea side
Side Lunges – 5ea side
V-Ups – 10

Continue on White St  to then make a R/T onto Massey and do it all over again.

We all got 3mi and some got closer to 4.

SYITG

TClap |
4

700 Club

Leave a comment

This morning the Pax participated in the kickoff of Football season by completing 700 reps of a few different exercises across the football field to become a member of the treasured 700 Club.  This is a special club to be a card carrying member.  Your prize for being a member will be soreness tomorrow so enjoy.

Warm up
SSH
Windmill
Cherry picker
Slow count merkin
Hillbilly walker
Big Arm circles

 

Thang
Ladder on football field.  Exercises performed on the numbers started at the Goal line
Burpees (1,2,3,4,5,4,3,2,1) (10 – 1, 20 – 2, 30, 3..50 -5, 40 – 4…10, 1)
Merkins (5,10,15,20,25,20,15,10,5)
Squats (10,20,30,40,50,40,30,20,10)
LBCs (10,20,30,40,50,40,30,20,10)

To wrap up the workout we Bear crawled 50 yds.

If you are trying to do the math the additional 50 exercises came from the warm-up.  Trust me we hit 700.

It was an honor to lead the men this morning and I appreciate everyone not cusing me out loud during the merkins and squats.

TClap |
0

Birthdays within the Colosseum

Leave a comment

Good morning. After the joy (not happiness) of yesterday’s 20yr 9/11 remembrance workout, I recognized the need to have a co-Q for my Q today at The Colosseum. After all, we’re celebrating two birthday’s, DaVinci’s & mine, I was sore and not sure what I had in the tank, but mostly because I want to share the opportunity with a brother. Fortunately, Punch List obliged my request.

Here’s what happened:

Mosey to the back lot (basketball courts).
51 + 1 SSH for DaVinci
41 Mountain Climbers
6 or so Wind Mills
41 LBC’s oyo

Mosey to the lot further in the back with the short wall and line up on the white line.
Run to the wall, 20 Muscle Ups then 10 Over & Backs which is quite literally, jumping over the wall and jumping back over. Do this 10 total times then plank at the white line for the 6.

41 American Hammers (of course) with a stop after 31 to catch a breather and ensure proper form for the final 10 reps.

Hand off to Punch List

Head back to the left side of the basketball court for multiple sets of Suicides.
5 Butterfly Sit-Ups
Run to the foul line and back
5 Butterfly Sit-Ups
Half court and back
5 Butterfly Sit-Ups
Opposing foul line and back
5 Butterfly Sit-Ups
Opposing base line and back

Repeat the same lines but now, perform 10 Prisoner Squats (w/ a jump).

Then, repeat it with 10 Hand-Release Merkins.

Then, repeat that with 5 Burpees (put the nail in the coffin on this one).

Lastly, for the finisher. Bear crawl suicide with a Merkin at each turn around.

Yeah, that was a great idea, enough of that nonsense…hand it back to Maximus.

For the final minutes, we made our way to the light post at the bottom of the hill going up the back road.
Run to the next light post, perform 4 Spiderman Merkins + 1 Burpee.
Run to the next light post, do the same.
Continue until 0555 then make our way back to COT.

Plank for the final 60 seconds with some intentional thinking for the last 30sec.

Thank you for the Happy Birthday wishes but more importantly, your presence.

DaVinci, I love sharing this day with you.

Punch List, thank you again.

Until next time,
Maximus

TClap |
3

Remember the 13

Leave a comment

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

TClap |
3

Roll The Dice

Leave a comment

 

I had the opportunity to be joined by 13 other men this morning at Minnow Pond. It was hot and humid, but we covered 3 miles with dicey pain along the way. Here’s what we did:

Warm Up

  • 10 Ranger Merkins (IC)
  • 10 Plank Jacks (IC)
  • 10 Gorilla Humpers (IC)
  • 10 Burpees
  • 5 Y-Rises (IC) – an almost Overhead Clap

The Thang

The workout was pretty simple in concept, but not easy. Run to Fort Mill Animal Hospital, Town Hall, First Baptist, and the Improper Pig, roll the dice (color indicated exercise and number x10 represented count) and repeat. We used a 10-sided die (2 of each color on the die) and a standard 6-sided number die. There was one caveat, when it was your turn to roll, you had the option to take a chance or call 20 Burpees. The choice was up to the roller. There was a 17% chance we would do Burpees, but that could have been anywhere from 10-60 Burpees. So the chances were just as good that we would have done 10 Y-Rises as there was to do 60 Burpees. Two men chose the 20 Burpees, and to be honest, I would probably done the same. After all, better the devil you know than the devil you don’t. To my best recollection, we did:

  • 10 Ranger Merkins
  • 100ish Plank Jacks
  • 150ish Gorilla Humpers
  • 50 Burpees
  • 175ish Y-Rises

NMM

In life, sometimes you have to roll the dice. If you stay stagnant, you’ll never know what might have been. Rarely do opportunities fall in the lap of the sedentary person. You have to take the risk to find the rewards. You must be willing to try, fail, and learn. Today’s workout was designed to let each man take a chance and see what was in store for the PAX. Everyone got better today because they were willing to do something…anything. Take that lesson with you throughout the week. Take a chance and roll the dice.

Aye!

Italian Job

 

 

TClap |
5