Tag: Trucker

The 2018 Fort Clave Boss 5k & Christmas Convergence

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0545 – Arrive at Palisades Elementary School AKA The Abyss where Bear Grylis is tailgating like its the Summer Concert tour and he’s at FORT-A_PALOOZA.

Ruckers and Runners were gathering and getting ready for a full morning of all 3 F’s. The Pre-Ruck led by Bonsai (as Worldwide Leader was MIA) got together and away they went.

YHC gathered all of the Clave Boss 5k runners and gave the instructions for the course. Signs were posted however it was still difficult for some to follow (Royale, Funhouse and some others) and they got 3.5mi surprise.

0605 – The 4th Annual Clave Boss 5k launched and 32 runners hit the hills of Palisades. This year we awarded Bundt Cakes to the first runner at various paces.

  1. MacGyver flew in at 20:47 6:60/mi and then went back to encourage other runners – True #HIM
  2. Sharkbait came in at 24:43 7.88/mi
  3. Islander rolled in at 27:10 8.74/mi
  4. Twister with a 31:25 10.08/mi
  5. Smuggler wrapped it up with a solid 34:11 11:00/mi

Appreciate all the participants. Next Year’s 5th Annual will be a special event for sure!!

0700 – Preruck has returned, Clave Boss has wrapped up and now more cars have entered the parking lot with PAX gathering all around. It was time to launch the convergence. YHC ask if there were FNGs, and we had 4 in attendance, gave the disclaimer. YHC then gave RUCK crew green light to jet with a 0750 COT. The remaining 75 or so PAX had YHC and Maximus for the next 50minutes

The Thang:

Mosey parking lot….20 SSHs, Go to other end of lot, Merkins, go to other end of lot for squats, back to other end of parking lot for LBCs

Line up in 6 lines, each line goes to a cone and each cone has exercise on it

  1. Merkins
    1. Bearcrawl
  2. Leg Lifts
    1. Lunge walk
  3. Wide Arm Merkins
    1. Run
  4. Donkey Kicks
    1. Bearcrawl
  5. Spider-man Merkins
    1. Lunge walk
  6. Sumo Squats
    1. Run

3 rounds of above, 5 reps, then 10 reps, then 15 reps

The mumble chatter was classic and the fellowship as always enjoyable

Handoff to Maximus

Mosey to back of School and line up in 6 lines for Pain Platoon

  1. Santini led squat routine that is always a crowd pleaser
    1. Burpees
  2. Pusher led Lunges
    1. Burpees
  3. Double D led Mc-tar-Ny ??
    1. Burpees
  4. Bubba Gump led SSHs
    1. Burpees
  5. 4 lines – turn to face one another – then Seal Team Sit ups–always a big crowd pleaser

Mosey to front of school for COT:

Plank while waiting on RUCK crew and 6 inches with Walker…..always fun!!

  • 93 was the count with 4 FNGs
    • Bo Knows
    • Ferris
    • Gaylord
    • Doubtfire

 

  • We Switzered to gather around and listing to Mr. Clean give a message and challenge to the PAX
    • I’m honored to speak with you today;
      Tomorrow (Christmas night) is the 1 year anniversary of me and the kids finding Cindy (my wife) unconscious. She was immediately put on life support
      Cindy died 3 days later from complications of MS and an addiction to alcohol
      I thought our life was on cruise control. I was being non -purposeful and non intentional. Being a single parent and grieving thru the tragic death of a spouse has been unreal.A few things I have learned from this that I would like to share.

      1. I have a much deeper awareness of emotional health. I have been humbled. Being humble creates avenue for change and growth. My question to you is…are you vulnerable and humble enough to let brothers in to help you?? Are you humble enough to ask for him if you are escaping reality w addictions? Alcohol, porn, etc
      2. I have a more real relationship w Christ.At a time when I doubted Christ care for me and my children and his desire to help our family Christ stepped in and answered a very exact prayer request. If you have doubts about Christ, speak to me please. I would love to share with you what He alone has done.
      3. I am thankful for the suffering. It has brought our family closer together. Even though I and the kids are miss Cindy everyday, we have so much to be thankful. I am thankful for the life that we had w Cindy. I am thankful that she is suffering no more. I am thankful that Cindy is made as new. Most importantly, am thankful for the birth of Christ. He gives us HOPE for a better day.
    • My Challenge to you is Love Deeper and Speak Sweeter. — too often people speak disrespectfully of their spouses and children and parents. Words matter and we all need to choose them wisely. We need to hold each other accountable and “get our heads out of our asses” as you never know when that person will be taken from you.

YHC can’t thank Mr Clean enough for this message and his friendship. over the last 2 years we have grown together to be better Christ followers, better husbands and fathers. He is such a great leader and I’m blessed to have him in my life.

If you need someone like this in your life, reach out to me and we’ll get you set up as there are a boatload of HIMs in the PAX

********ALERT***********ALERT**********ALERT*********ALERT***********ALERT****************

It was time for some major announcements in leadership. YHC has led as NANTAN for The Fort region for about 15months. Prior to that I was Weasel Shaker and prior to that 3rdF Q and in-between Site Qs of Ranch, Ballroom, Crossroads,, ChicknWizdim, and led CSAUP teams at P200, Kiawah and others.

It was time to hand over the keys to this well oiled machine to a new leader. A man I’ve watched grow and lead in all 3 F’s and lead well. First got to know him well on the 2014 BRR 9 man team. I was asked to attend Colombia mission with with him in 2015 that he led. Have Qd many times with him and attended a retreat in Boone with him in 2017 and saw his heart for God, Family and the PAX of The Fort. In 2018 he led BEYOND and pushed men to not only dig deep physically but to stretch themselves emotionally and spiritually. This sealed it for me that this man understood leadership and that men needed to be Freed to Lead.

MAXIMUS is the new NANTAN of The Fort!

I personally am excited for this next chapter and look forward to more men being Freed to Lead by his example and inspiration. With this change, some other leaders have stepped up as well.

  • Weasel Shaker = Funhouse
  • 1stFQ = Royale
  • 2ndFQ = Wegmans
  • 3rdFQ = Gecko

I personally want to thank Old Bay for years of leadership and more importantly friendship. I true HIM who makes so much happen behind the scenes that there is no way The FORT would be where it is today without him.

Also, want to thank Anchorman for 2nd F Q during my time as Nantan, as well as all his leadership at Footloose, encouraging guys to push themselves and the many great ideas and ways to challenge the PAX. Appreciate you brother!

BOM – Gecko had great words to close out this convergence. As we celebrate the birth of Jesus and all of the Holidays, I pray we find JOY in everything and not take anything for granted. I appreciate all the PAX and my brothers of THE GLOOM.

Cake Boss

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95

Movement keeps one warm

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21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.

YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.

After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:

COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15

Mosey back to the Stadium entrance for Jacob’s Ladder.  Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11.  YHC, therefore, modified the ladder, given the date on the calendar.

Burpees at the bottom – 11, 10, 9, 8, etc.

Lunge Walks uphill to the 2nd lightpole (crowd pleaser )

Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down

Mosey to the main parking lot for a little partner Dora

100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run  – switch until 100 is reached.

200 squats – Partner 1 starts, partner 2 runs, you get the idea

Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.

Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.

There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.

Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.

Prayers for all traveling for the holidays.

Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else.  You each know who you are.  Thank you.

My thanks to Lil’ E for the opportunity to lead.  It was a privilege.

Cyclops

 

 

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1

Intentional COTs

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YHC was honored when asked to Q a workout at Slow Burn. This is my first time taking the lead at this long time AO in The Fort Region. Thank you to Smithers and the other 6 PAX for joining YHC on this chilly wet morning. After the F3 Disclaimer we began with the following:

WARMUP

We performed the following exercises Aall in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters.

THE THANG

YHC decided a couple of weeks ago that we were going to do an old fashioned Pearls on a String workout today. So we took a tour of the AO by moseying for a while and then circling up every so often for some Circle of Pain.

We stopped a total of 4 times and the exercises we performed at each stop are below:

Stop 1: Merkins, Carolina Dry Docks, Low Slow Squats, Apollo Ohno’s, & Freddy Mercury’s.

Stop 2: Wide Arm Merkins, Pike Presses, Lunges, Side Straddle Hops, & V-Ups.

Stop 3: Diamond Merkins, Table Top Dips, Lateral Lunges, High Knees (1-Minute), & Big Boy SitUps.

Stop 4: Blast Off Merkins, Low Slow Jump Squats, Butt Kickers, & Hello Dollies.

We took a mosey to a wall where we perfomed People’s Chair and Head, Shoulders, Knees, & Toes in Cadence.

After this, we headed back to the COT for the following:

NMM

The Circle of Trust: According to the F3 Lexicon, this is the circle we form, usually at the end of a workout, where we do the countarama, namarama, announcements, & prayers & praises (which is usually done in a ball of man (BOM).

Trust: Reliance on the integrity, strength, ability, surety, etc. of a person or thing; confidence.

How do you approach the COT? Do you come here with things of the day on your mind? Do you come to it with an open heart ready to listen or share? Do you mention prayer requests of other people? Do you ever ask for prayer for yourself?

I will have to admit that I have done all of them. However, prior to going to a Beyond WO I went to where the Q mentioned this, I had never really thought about it. The Circle of Trust is a place where we PAX can come together confidently knowing that we can share anything and it will not leave the Circle unless permission is given.

I challenge the PAX today to approach the COT each time with intention. Intentionally listen to others. Intentionally share with others. Intentionally place out there what is truly on your heart. I know that if this is done, you will feel less burdened each time.

ANNOUNCEMENTS

Read your Newsletter

Christmas Eve Convergence-Dec. 24 at 7:00.

#QSource Launch-Sat., Jan. 5.

PRAYERS/PRAISES

 

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2

Christmas on Main Street

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Chilly morning started out with war stories from the GORUCK weekend with three of the PAX in attendance coming home with a Tough patch.  Congrats to Bonsai on his first GORUCK Tough!

Clock struck 5:15, a disclaimer was provided and we took off on a mosey in the direction of Main Street.  We stopped halfway there for windmills and again at the bottom of the hill on Main Street for some merkins.  We reached our ultimate destination at the Fort Mill Animal Clinic parking lot.  YHC is the site Q for the Fire Ant, ruck AO, which meets on Tuesday’s.  Being a visiting Q on the same day as the standard ruck workout, it only made sense that some version of a ruck workout had to come with me.  This is what led the PAX to the back of Maximus’ truck that was stationed in the parking lot.  We pulled out 3 60lb sandbags, 1 40lb sandbag, 1 40lb ruck, and 1 30 lb filler bag to be used in the 12 Days of Christmas.  Given the theme of the workout, I was really hoping the millions of Christmas lights up in the area would be on, but they must not burn all night.

12 Days of Christmas

  1. Run down the hill on Main Street and back (~0.2 miles)
  2. Glow stick bear crawl – bear crawl from one glow stick to the other (down hill) and crawl bear back (up hill) (~20 yards out and 20 yards back)
  3. Jumping Lunges
  4. Bomb Jacks with a Donkey Kick
  5. Man Makers (sand bag)
  6. 4 Count Flutters
  7. Jump Squats
  8. Shoulder Press (sand bag)
  9. Bent Over Rows (sand bag)
  10. Merkins
  11. Curls (sand bag)
  12. Broad Jump Burpees

We didn’t make it all the way to strength items since most only made it 8 before time ran out.  The bear crawls and crawl bears definitely made their presence known and the cardio was evident by the 2.7 miles covered.

With time running out we tossed the sandbags back in the truck and took a quick mosey back to the start point with one stop for some merkins.

Great job by the strong PAX in attendance.  Definitely want a shot at completing this whole series since the first half was a burner.  Thank you to Shady for the opportunity at this great AO.

Announcements:

  • Fort Convergence on Christmas Eve – this is a MUST ATTEND

Prayer Request:

  • Prayers for Skate or Die’s friend as he and his family mourn the early passing of his sister
  • Prayers for the congregation of Unity Presbyterian Church as they recover from the fire
  • Prayers for those fighting cancer
  • Prayers for patience and poise during the holiday season and 2.0s are a little more ramped up than normal.
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5

Fill an hour at WEP…not a problem when you’re touring

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Started out the morning with a pre-ruck from YHC, Wegmans and Trucker.  Trucker let the way for 2 rookie-ruckers and pushed through the pain for 40 min.  Mileage….no clue but likely around 2.5.  After the pre-ruck, we had mumble chatter going all morning – during the disclaimer, during the warm-up, during the Thang (when the PAX could talk) and it was laughs the whole time.

Did the warmup in the parking lot right out of gate and started out with:

  • SSH x25
  • Low slow squats x20
  • Overhead presses x20
  • Moroccan night clubs x20 (deadly follow up from the overhead presses)
  • Merkins x10
  • Mountain climber x10
  • Hillbilly walker x10
  • Windmill x10

Then off we went on our tour.  We headed to the building next door (Anne Springs building) and checked out their outdoor seating area for meal time where there were chairs – which we didn’t sit in.  Instead, we used this area for the first round of fun.

  • With 1 leg on the chair, we did 1 leg squats x20 / leg
  • 15 burpees
  • Ran over to chest high wall for 15 wall-ups

Rinse and repeat.  Ran over to the building next door, long way around down 160 and stopped in front of the Engineering building to take a look at their wall and use that for the next set of fun which included some Jacob’s ladder.  For a 7’s (exercises add up to 7) we did the following:

  • Diamond merkins at the bottom (started with 6)
  • Climb / jump over the wall and up the hill
  • Donkey kicks at the top (started with 1)

Next stop on the tour was the Fort Mill Church of God…down the street a bit on the way to the golf course, past the police station.  Had to get in some running for our Kiawah brothers that were out running much, much further.  Once we made it to the church, we found a great set of stairs to take advantage of with a “12 days of Christmas” exercise of sorts.

  • 12 LBCs
  • Up and down the stairs
  • 12 CDDs
  • Up and down the stairs
  • 11 LBCs (Q-jack to double count by the PAX…good call!)
  • Up and down the stairs
  • 11 CDDs (also changed to double count)
  • Up and down the stairs
  • ….all the way down to 1’s

On the far run back to COT, we took a “shortcut”, up the big giant paved hill at the Engineering building and then back through the parking lots.  Made it to COT, counted off, name-o-rama, announcements and then finally an around the world.  Bandcamp closed us out with the prayer (voluntold style) and Twister made the final plea for coffeeteria at Panera!  Well done men!

Shady

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1

The Cones Return at Laces In

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15 Pax fought off the fartsack and posted to Laces In on this chilly morning.  Seeing 28 degrees is just under my over 30 degrees no tights rule, Tclaps to Stang and Senator Tressel rolling with shorts.  #RealMen   I wanted to keep moving this morning to keep everyone warm.  This is one of my favorite workouts and was excited to bring it back from the vault.  Here is what we did:

Warm Up: Run lap around student parking lot.  COP coming back to stadium which included, SSH, Imperial walkers, Windmills, Peter Parkers, Merkins to Squats.

Main Course: Mosey to hill leaving school.  10 cones.  Perform exercise at first cone then run hill.  Perform exercise at first cone then second cone, run hill.  Perform exercise at first cone then second then third, run hill.  So forth and so on.

  1.  10 Burpees
  2.  20 Merkins
  3.  20 Mtn Climbers (Double count, like you have to ask)
  4.  20 Carolina Dry Docks
  5.  20 Flutter kicks
  6.  10 Lunges (each leg)
  7.  15 Jump Squats
  8.  20 Freddie Mercuries
  9.  20 Dips
  10.  20 Monkey Humpers

Appreciate all the pax telling me how much they were enjoying the workout everytime we started a new lap.  We made it to around Dips.  Bandcamp was king for the morning and made it to the last round.  We had a great group today and appreciate the support.  Without these guys pushing me, I would have been in my comfy, warm bed this morning.  Thanks for the push and accountability.  Aye

Prayers for Rock Thrill’s Mother, Stang’s house, Bonsai’s child care, Bandcamps co worker with cancer.

Until next time, (Which might be a while considering how bad I am at writing these things!)

STH

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2

700 Club

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14 Strong Men showed up at The Fire Ant for some Ruck Training.

In Preparation for next week’s GoRuck event in Wilmington – we completed a mission simulation with a TL (Team Lead) and ATL (Assistant Team Lead)

Dirty Harry and Wegmans  voluntold the roles as they are training for their first GoRuck events.

The mission was simple, but tough. Get the group (and several coupons) to a starting point, complete the 700 club workout, and get back in time for COT.

The Thang (700 Club):

100 reps each of seven exercises:

Hand Release Merkins

Squats

Overhead Press

Curls

Ruck Swings

Big Boys Sit Ups

Flutters (with Ruck Press)

This would require a pace of approximately one rep every three seconds with no time for rest.

The group completed the mission. With a reward of carrying Bonsai and Husky back in addition to the coupons.

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4

Can we just get along?

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Life is not always how we thought nor visioned it would be. There are a lot of personal experiences YHC could pull from, but as I reflect back to our COT, who would have thought that we would have another mass shooting at a concert – less than 2 weeks after Pittsburgh’s??

*jump ahead to COT* As we circled up and voiced our praises and prayers (which I will list at the end), I mentioned the need to continue to pray for Pittsburgh and the need for all people – no matter what color, race, or religion – to just get along when one of the PAX mentioned that there was another mass shooting the night before. My heart sank. How? Why?

It doesn’t make sense. As I sat in my  aunt & uncle’s house in Pittsburgh 2 Saturday’s ago watching the local coverage of the synagogue mass shooting, seeing my aunt’s face of shock, crying, confusion, I began to realize that we may never have it the way we vision. Forgive me for harping on this, but as some know, my extended family in Pittsburgh are Jewish. It was the most surreal experience knowing that my cousin and her husband live in Squirrel Hill, 3 blocks from the synagogue (luckily that was not their synagogue) and seeing the devastation. Unfortunately, for my cousin’s husband, unfortunate news arrived late Saturday night as 2 of the deceased were extended family members of his. Sunday, they televised a local memorial service where they had clergy from all religions speak. The message: we are all one community. This, this is the vision our GOD has for us all, not what we thought we needed, bought, nor material stuff we have, but to be true good stewards of our neighbors – Love one another. Forget color, race or religion, we are all one in this community and the vision for us all should be to make peace with everyone, live in a world without hate, terror, wrongful deaths….etc….

Now that I vented (my apologies), the morning started with a nice crisp cool morning. As PAX rolled in, all eyes turned to one of the last cars pulling in; a white Accord blasting hip-hop music, the driver head bobbing to the beat (thanks for the entertainment mixxmaster Flat Tire). This definitely got the PAX fired up. Plus 2 PAX were stupid or courageous (not sure which) to don rucks. After posting in Pittsburgh 2 weeks ago at the Point State Park AO, the Q that morning broke out a WO from one of our local AOs in Lake Norman – Sharknato. Ever since then, I thought, wow this would be a good one to lead next time I Q.

So after a mossy to the band field, we circled up and did COP. Yes YHC lead off with SSH’s, so I can now omit that from any future Qs. Each PAX would do 20 merkins & run a lap around the field, 20 squats & run the lap, 20 LBCs & run the lap, and 20 V ups & run the lap. Once that cycle was done, rinse and repeat until time for COT. Halfway through the AO, Pusher did a smart audible and relocated to the student parking lot since FMHS band members started to pull in to load up for their trip to Indy for the marching band nationals. We ended 5 mins early to do 5 minutes of mary.

COT prayers: Sir Topham Hat’s brother in-law who is a member of the Pittsburgh SWAT and was one of the first responder’s who had to witness the situation first hand, Frat Boy’s daughter in her upcoming cheer leading competition,  MOAB’s need for children’s clothing for their 2 foster kids, and all the rest that I seem to have forgotten – sorry.

Thanks for the opportunity to lead this awesome group of #HIM

Trucker

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3

Old School at the Original AO: The Fort

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Couldn’t believe- were my eyes fooling me?  Funhouse and YHC on Q on the same day at the same AO at the same time.  Say it aint so muchacho!  There was a lot of chatter leading into the epic debauchery of sweatin and gruntin (do not insert bombjacks here).  17 hardnose PAX and Funhouse showed up on crispy cool morning.  40’s and a little damp from rain the night before leaving a bit of a foggy haze- perfect for the reason we call it the #gloom.  I warned of gloves as standard equipment but Captain Leatherhands told me to grow a pair, that we don’t need no stinkin gloves (really the only reference you can make to Blazing Saddles today).

I think Funhouse disclaimed.  I know he has a “mustache”.  Into the Gloom once more-

The Thang

Center of the field, in the grass and no complaining.

Warm O Rama:   50 cadence count SSH, some Mountain Climbers, IWs, and eventually 6 count burpees in cadence.  Where do we put the emphasis when its more than a 4 count anyway.

To the hill for Jacob’s ladder (1-7)  Flying squirrels and Carolina Dry Docks.

Over to Soccer field but gate locked.  No matter.  10 minute Merkins- 10 merkins every minute for 10 minutes.  Challenging toward end except for push up/pull up king @trucker.  ‘shanks was on a table and we took a deep dive in to number of children and whether the red headed ones were truly ours- Aye: We are all God’s children men.

hand off to YHC- 5 burpees OYO then follow me.

A few PAX made believe they were William Wallace and Bravehearted their way down the hill and across the foggy field to the tree line.  Plank for #six.  YHC discussed WOM: Vulnerability.  More on that later.

Partner up (I preselected ‘Shanks because I am glutton for punishment).  Partner Carry across field.  P1 plank, P2 ski jump over legs.  Flapjack Partner Carry across field.  Flapjack Plank/Ski Jump.  Repeato twice more.  As CSPAN says- “Excellent choice”  Lot of honest woofing out there.  Old school and everybody was stronger and better.

Tunnell of love- 18 PAX plank, 1 army crawls through.  Several had rucks on durning this and throughout workout.  Good on ya, men.  Our line was an “S” at ENDEX but it got done.  never mind the kindness of the planking PAX that drop their hips when you pass through.  “love taps”?

Lt. Dan.: Evil twin brother of Jack Webb.  Squat and Jump lunges/Mary Catherine’s.  Ratio 1-4.  Finished at 10-40.  Lot of chatter through this one.  Still have difficulty moving today.   Sunshine, oh sunshine.  Kept his Welch’s Grape Juice down but it looked iffy rounds 7-10.  WWL with ruck and getting each knee dirty in perfect form.

Mosyed home with a few Pearls on a String stations to close out.

Naked man Moleskin

Heckuva beatdown today.  Knew it was going to be fun.  Maximus had a good summation tweet: This is type of morning that keeps PAX engaged and coming back.  It was hard, insightful, inspirational, and comical…all at the same time.”  AYE!

Couple of call outs- Longshanks is a beast.  I bonked 8/10 of way through last leg of partner carries.  He picked me up like he was going for gold at #spartan.  Aye, Captain Leatherhands.  Pusher had an interesting matchup with Quack attack for the carries, and DH took WWL AND his Ruck across the finish line.  Good work boys.  A few men saved their knees and modified the Lt. Dan’s.  Always smart to know your body- not trying to get hurt just better.  Well done.  ‘Shanks may have been the #king of Jacob’s ladder too.  Sale boys were great partners, toughed it out and yet somehow both kept smiling on their handsomely #triplehate faces.

A word on Vunerability (shared with the men):

Society pushes men away from being vulnerable and say that among many things -it shows weakness.  I can only think back to what a missing element of life our previous generations, perhaps and specifically our fathers had.  Is your father a sharer?  Grandfather?  Consider all the life they have lived and how much loneliness they could have endured.

F3 has provided many tools for the men who seek the truth every morning in the gloom.  At the top of the list is the opportunity to be vulnerable and learning to be vulnerable during our workouts, our COTs, our shield locks, and our whetstone relationships.  Its here you find out you’re not alone and there are other men who have or who are experiencing what you are.  There is strength in that.  There is confidence in that.  There are solutions in that.  There is trust in that.

Lastly, and arguably the most important: develop a vulnerable relationship with your creator.  Be a seeker.  Truthful, humble.  I have found the most freeing I can ever be is to be transparent and vulnerable, ready and willing to give myself over to understanding, empathy and learning.

Aye!

 

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6

How heavy is a Bonsai tree?

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As I was preparing for the Q at Fire Ant I was excited and had everything planned out. However apparently the one thing I didn’t plan for was my inability to set the alarm for the correct time. I woke up at 4:55 and pretty much ran out of the house with all my gear in my hands. I was able to get to the AO with a few minutes to spare, but my head wasn’t in it. It didn’t take long for the Pax to notice as I completely forgot to count in cadence for the first exercise. After a couple exercises I was able to get my head right and lead. Apologize to the Pax for my mistake. Thanks for bearing with me as I proceeded to Q. In the end I believe it was a good workout, but definitely started out rocky.

We started the workout off with a homemade litter/gurney/stretcher (whatever you want to call it). However thanks to Spider Man I decided to place 230 lbs (my weight) of sandbags on this litter because he mentioned he was able to hold all the weight of a Bonsai in one hand. 4 Pax jumped on the litter while the rest of the Pax grabbed the cinder blocks and moved around toward the back of the school.

Dropped gear and began the warmup

Warmup:
Windmill – helps when you count in cadence so the Pax know how fast to go
Merkins
LBCs – after getting poked by the Pax I figured I would make sure they rolled on the wet ground
Superman

The Thang:
Pax counted off in 4’s since we didn’t have enough blocks for everyone. Each group took an exercise and work through all 4.

Round 1:
5 man makers
10 merkins
Farmer Carry down stairs and back up
20 LBCs

Bear crawl 40 yds
Crawl bear 40 yds

Pick up litter and cinderblocks and move

Round 2:
5 man makers
10 V-ups
15 Curls
20 Shoulder pulls

Pick up gear and move (Rotate as needed)

Round 3:
5 man makers
10 – can’t remember, but it was not fun
15 Squat Thrusters
20 Ruck Swings

Arrived at COT with 1 minute remaining so we finished off with 5 more man makers

The intent of this workout was to get Pax to work on their grip strength by carrying heavy stuff with their hands. I have found that carrying items where I need to leverage grip strength is a weak point of mine. My grip tends to give out much quicker than other areas. The only way to get better at something is to continue to work on it.

TClap |
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