Tag: Trucker

The G.R.I.N.C.H. Posts to Colosseum

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18 pax showed up at Colosseum to steal Christmas back from the GRINCH.  Though not a regular at this AO, YHC jumped at the chance to pinch-hit for Pusher.  And being so close to Christmas, it’d almost be a sin to not have a Christmas theme.

Fresh out of Christmas workout ideas (see Alcatraz backblast from 2 weeks ago), YHC took to backblasts from other regions and found a Grinch theme workouted posted in F3GSO. T-Claps to GSO’s CHiPS and WoJo for the idea.

Disclamer was delivered as a few pax were coming in hot.  25 SSH allowed them time to catch up.

Warm-up

We ran a bit, then stopped for 5 burpee broadjumps and a few toy soilders.

Moseyed some more (in the general direction of 160), stopping at various times for warm-up exercises, including:

  • Squats
  • Peter Parkers
  • Seal Jacks
  • Moroccian Nightclubs
  • Windmills

Our run end in the Velux parking lot.  A few pax tried to claim we were at Golden Corral (sarcasm, perhaps?).  On the hill of the parking lot, 3 stations were set up:

  • Bottom of the hill was an orange cone, representing “Whoville”.
  • Mid-way up the hill was a green cone
  • At the top of the hill was a lantern with this sheet:

GRINCH

To summarize, pax were to do the exercises, run down the hill, stop halfway for 5 squats, run the rest of the way and do 5 LBCs, then run backwards up the hill, stopping halfway for 5 monkey humpers.  Once returning to the top, pax planked up for the 6 before starting the next round.

Exercises were cumulative, so pax had to repeat all previous exercises for each round.  A smattering of #mumblechatter ensued when pax learned 30 HR Merkins would follow 25 CDDs.

We wrapped up with about 12 minutes left, so we headed back, with Jekyll (who ran to the WO from home) Larry Bird’ing most of the way back.

We stopped at a parking lot on the edge of campus and effectively did a lap of alternating bear crawls and lunges, with a couple segments of crab walks.

Finally we ran to where we had done the initial burpee broad jumps, and finished out with the same.

Moleskin

Great job by the pax.  Seems like we put on more miles than a typical bootcamp, and with some hills, yet the 6 was never far behind.  Prayer requests at COT:

  • For Trucker’s neighbor
  • For Orange Crush
  • For Fratboy’s friend
  • For Stang

 

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Long Route to COT

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17 PAX on this 43 deg morning

Warmup: 1 Burpee, SSH, 2 Burpees, Moroccan Night Clubs, 3 Burpees, Imperial Walkers, 4 Burpess, Hillbilly Walkers, 5 Burpees

Wave Merkins to 10, Wave Grave Diggers to 10 followed by a few sprints at 50%, 75%, and AYG

Jacob’s Ladders

Set 1: Carolina Dry Docks 1 to 7 with bear crawl down; Jump Lunges 7 to 1 with sprint back

Set 2: Jump Squats 1 to 7 with long jumps down; Mtn Climbers 7 to 1 with sprint back

Set 3: LBCs 1 to 7 with sprints down; Bomb Jacks 7 to 1 with sprint back

Mosey other parking lot.  Here the “we’re going the wrong way” chatter begins.  Partner 1: Merkins while Partner 2: scales half wall, touches building and back x5

Finish with wall sits, last man to front through all PAX, then BTW for 2 ten-counts

COT… We prayed for families, marriages, and comfort in sickness.

Always honored to Q.

Rocks Out

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The Fort pledge to help another Pax out

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Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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Visitors at the Prison

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Alcatraz was full of the normal Saturday chatter with the expected return of F3 Aquaman.  In addition, F3 Prosciutto was visiting from Chattanooga, TN with an FNG in tow.  His name, Heater, given based on his pre-workout  ritual.  On the Rocks led with the disclaimer and a lap around the field.  Next, we ran several rounds on sprints and circled up for the following warm-up exercises:

SSH

Imperial Walker

Windmills

Squats

LBCs

Next, we ran over to the baseball field and split into two groups.  The first group bear crawled to second base while the second group performed wall sits.  We switched up after the completion of the exercises.  Next, the first group ran to the outfield fence while the other group performed balls to the wall (switched when complete).

We then circled up for a merkin wave up to ten, followed by a crowd favorite, the grave digger.  On the Rocks finished with the merkin caterpillar.

Next, we headed to the hill to reduce some of the chatter from the regulars.  We ran to the bottom of the hill and waited for all to reach the bottom.  The group was instructed to sprint to the top of the hill.  After a quick ten count, we split into teams of two.  The first person ran to the bottom of the hill and back to the top while the other person performed an exercise (merkins, squats, LBCs).  Once complete, they switched.

After a couple ten counts, we moseyed to the landscape timbers for derkins, step-ups, and more LBCs.  We finished up in the parking lot with some paver exercises (overhead presses, curls, burpees, and LBCs).

Great job by all.  I mentioned during the workout that this time of year is very difficult for some people due to events in their lives, issues with depression, struggles with substance abuse.  I challenged each person reach out to these family members or friends and tell them you love and care about them.  These simple words go a long way.

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Backblast for The Armory – 12-4-17

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9 PAX joined YHC this AM at The Armory for some KB fun.

WARMUP:

  • Mosey around the parking lot
  • 20 Side Straddle Hops
  • 5 burpees OYO
  • 15 merkins
  • 15 mountain climbers
  • 15 low slow squats

Mosey to the bells

THE MAIN THANG

We’ll do a series of exercises, and then mosey to the other side of the parking lot, do 5 burpees and mosey back.

  • Goblet Squats
  • Mosey + Burpees (5)
  • Plank rows
  • KB merkins right, left
  • Mosey + Burpees (5)
  • Curls right, curls left
  • Deadlift
  • Mosey + Burpees (5)
  • Shoulder press right, Shoulder press left
  • Lunge right, lunge left
  • Mosey + Burpees (5)
  • LBCs
  • Flutter
  • Protractor
  • Mosey + Burpees (5)
  • Goblet squats
  • Good mornings
  • Mosey + Burpees (5)
  • Skull crushers
  • Right arm press, left are press
  • Mosey + Burpees (5)
  • Flutter
  • Protractor + Skull crushers
  • Mosey + Burpees (5)
  • LBCs

COT

Announcements

  • thanks for Christmas Party donations
  • upcoming Christmas Convergence

Prayer requests

  • family/travel
  • friends with custody concerns

Out

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Apologies for no video name-o-rama, my  phone battery died as soon as it started recording. Zapped by the cold.

11 PAX showed up on a chilly Monday morning to get better while slinging some iron together.  I did my best to keep everything in cadence or single count to keep everyone together and unified.

Warm-up
  • Mosey Lap around the parking lot to warm up
  • SSH – 30 I.C.
  • Windmill – 10 I.C.
  • Little Baby Arm Circles – 30 I.C.
  • Arm stretches
  • deep hip stretch squat
  • Merkins on the bells – one hand on the bell at a time plus a diamond merkin in between. 5x of these
  • Mountain Climbers – 15 I.C.
  • Around the world with bell – 10 each direction
  • Lunge with bell passing under leg – 10 each leg
The Thang
  • Mosey to wall for a sit
    • while sitting on wall
      • 10 count with bell held out in front
      • 10 chest presses I.C.
  • Mosey to low wall
  • Curls – 10 each arm
  • Big Boy situps – 10
  • Squats – 10 I.C.
  • Run lap around islands
  • Tricep extensions – 10 I.C.
  • American Hammers – 10 I.C.
  • Calf Raises – 30 I.C.
  • Run lap around islands
  • Lawnmower Pulls – 10 each arm I.C.
  • V-Ups with Bells – 10
  • Step Ups – 10 each leg
  • Run lap around islands
  • Curls – 15 each arm
  • Big Boy situps – 15
  • Squats – 15 I.C.
  • Asked a PAX to share what’s going on in his life and a recent victory
  • Tricep extensions – 15 I.C.
  • American Hammers – 15 I.C.
  • Calf Raises – 30 I.C.
  • Asked Peabody to share where he got his name and what’s going on in his life
  • Lawnmower Pulls – 15 each arm I.C.
  • V-Ups with Bells – 15
  • Step Ups – 15 each leg
  • Asked Trucker where he got his name and what’s going on in his life
  • Mosey back to the COT
  • Shelf lifts – 10 each side I.C.
  • Hip flexor exercise – 10 repetitions of 5 movements

Great work and great mumblechatter today. It’s an honor and a privilege to lead. Thanks for the opportunity Assassin. See you brothers in the gloom soon!

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Alcatraz: Special Thx Uncle Sam VQ and Boss of Cake

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I can’t even tell you really how many PAX came to Alcatraz for their DRP, because I thought I was a greeter at Walmart with all the men coming and then leaving it was a constant revolving door. Regardless, a majority of men got after it and with Uncle Sam making his VQ, we were all in for a treat. So after an attempt at introductions, disclaimers and usual office work, YHC handed it off to Uncle Sam.

The Thang:

 

  • Uncle Sam on Q:
We started off jogging to circle up on center field and warmed up the hipsters by shaking some Finkle Swings (5 reps/leg). 14 Moroccan Night Clubs followed up in a weird sequence since the VQ was stumbling into the rhythm.  The 18 Side Straddle Hops helped the inmates @ Alcatraz get the sensation that it was going to be easy but then they had to scrub the floors with some Annies (10 per arm).  24 Imperial Walkers and 24 Hillbillies thrusted them into Q’s arms.
  • Cake Boss on Q:
5 Burpees OYO
Mosey to the Playground for Mini Murph
Each PAX…no partner
1Lap around Park
50 Pullups
100 Merkins
150 Squats
1Lap around Park
Mosey to the Bball Courts count off 1’s and 2’s
1’s suicides
2’s Freddy Murcurys
flap jack
1’s suicides
2’s flutters
flap jack
Mosey to Hill behind Baseball field
Roll the dice of Pain, do the exercise, run the hill
10 Burpees, 10 Lunges, 10 LBCs, 10 Mountain Climbers
Hand off to Uncle Sam 
  • Uncle Sam on Q:
20 Groiners inspired a lot of grumbling  and some started crying “Parking lot!”, but we still had to do 24 LBCs and 8 Starfish Crunches to get our backs wet with the morning dew.  Partnered up we sprinted from base to base in the Baseball field as if we had hit a home run but stopped;ing for some Mountain Climbers at each base.  Inning was over and prisoners got to go back to their POD cell for some announcements, a lot of Turkey talk and a sweaty thanksgiving for all things good that come from SkyQ.
  • YHC spoke to the men about the “Real” things we are thankful about. Yes we all can be thankful for the obvious, but what are the things that when you realize how grateful you are you get emotional and it makes you want to be a better man. We need to focus on those things when life gets tough. When things and expectations are not going our way….and realize….that thing that makes us realize Sky Q loves me and my brothers are standing with me and everything will be fine!
  • Thanksgiving convergence
  • Christmas Party
  • Joe Davis Run
  • The Rooster CSAUP in Rock Hill

 

Thank you Senator for the opportunity!

Cake Boss & Uncle Sam

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Sweatin’ To The Oldies @ #Slowburn

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26 HIM came out for a warmer-and-drier-than-the-day-before “moderate” beatdown.  Welcome and disclaimer given and then I turned it over to Clark Kent for a little VQ Warm Up that went a little something like this:

10x Goofball
10x Windmill
10x Cherry Picker
10x Low Slow Squat
10x Side Straddle Hop

10x Merkin

Polaroid took back over and we moseyed to the back of Lowe’s for 2 rounds of:

30x Dips
Bear Crawl to the line
Lunge back to the rail
30x Calf Raises
Mosey to the side of Lowe’s for 1 round of Deck of Pain
Hearts = SSH
Diamonds = Bomb Jacks
Spades = Merkins
Clubs = Carolina Dry Docks
Jokers = 10 Burpees – – – – Dangerfield pulled the Joker!Mosey to the front of Lowe’s for a quick ab workout:

10x Flutter
10x LBC

Mosey back to the Warm Up circle for some Sweatin’ To The Oldies with
“I Get Around” by The Beach Boys.

Start in a squat and every time “I get around” is said you go up and down.  It’s 2m8s of squattin’ and hopefully the guys were feeling the Slow Burn.

Most of the PAX gave AYG to the Chick Fil-A hill and a mosey back to COT.  Great job!
Announcements:
-Turkey Day Convergence 11/24 0600 @ The Ranch
-Christmas Party 12/1 1830 @ Regal Manor Clubhouse
-Paradise Turkey Giveaway Bring a FROZEN turkey to an AO on Saturday, November 18th. Why? To bless the Paradise Community with turkeys for Thanksgiving. This turkey giveaway will reduce the financial burden for underprivileged families in this neighborhood as they prepare for the holiday. We will also eat lunch with the community during this event to further build relationships with our brothers and sisters in Paradise. Read the pre-blast for details regarding this fruitful event. Contact Deacon with questions.

Pinup prayed us out.

It’s always an honor Q’ing.  Thanks, again, Barry Manilow.  Peace.
~Polaroid

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Pushing through Puddles at Laces In

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17 men (6 for Laces Out at 0500 and 11 for Laces In at 0515) posted in the cold wet gloom this morning to get better. After a quick disclaimer with a repeated reminder to modify as necessary and not sue missionaries, YHC took 10 other PAX (10 + YHC makes 11, for those counting) for some mobility work mixed with a little bit of pain.

Warm up mosey zig-zagging through the big parking lot mixed with high knees, butt kickers, and toy soldiers before circling up for the following:

  • (Really) low (really) slow squats X 10 in cadence
  • Windmills X 10 in cadence
  • Hillbilly walkers X 10 in cadence
  • Peter Parkers X 10 in cadence

Holding plank after the Peter Parkers, we pushed back into Downward Dog to open up the calves, hamstrings, back, and shoulders, then proceeded with a little yoga series.

  • Right leg up for 1-leg downward dog
  • Keeping leg up, go to plank, drop to 6”, back to plank, back to downward dog (X 5)
  • Swing right leg forward into lunge, then come up into high lunge for thighmasters (X 10 in cadence, a real crowd pleaser)
  • Moving through plank then side plank (right arm up), flip over into back plank
  • 10 count with right leg up
  • 10 count with left leg up
  • Flipping to side plank (left arm up) then to plank, bring left leg forward into lunge for more thighmasters (X 10 in cadence)
  • Hands down, press back into downward dog with left leg up
  • Repeat downward dog/plank/6”/plank/downward dog cycle (X 5) with left leg up
  • One final downward dog

Recover and shake it out. Feeling warm and fuzzy, we took up a mosey to the band parking lot for the real fun.

The Thang

Avoiding the cars, two lines of cones were set up 60 yards apart, making a 60 yard x 30 yard rectangle. PAX were to perform suggested (since they’re all suggested, right?) exercises, complete 5 plank circles (names suggested by PAX included “breakdancer” and “pommel horse”), then run at 80% to the other set of cones. Repeat the same exercises, plank circles, and run 60 yards back, completing the lap.

The exercises were:

  • Lap 1: broad jump with 5 yard side shuffle, back and forth for 30 yards
  • Lap 2: 2 Carolina dry docks, then flip over and do 2 double-count crab cakes, moving laterally 30 yards
  • Lap 3: lunge walk for 30 yards with 5 jump squats completed every 10 yards along the way
  • Lap 4: bear crawl for 30 yards with 10 LBCs completed every 10 yards along the way

Lacking time to complete lap 5, we ended with 20 burpees OYO and a mosey back to COT to meet up with Laces Out.

Announcements

  • Bonsai needs a sub Q for Saturday at Alcatraz, and encouraged the PAX to go to the Fort at WEP anyway because Olive will be there.
  • Thanksgiving convergence coming up on Thanksgiving.
  • Bring frozen turkeys when you post on the 18th.
  • Beacon is collecting plastic bags to make beds.
  • Christmas party December 1.
  • “We should really have something like a newsletter that contains all these announcements and goes out at the beginning of the week. That would be really nice.”

Praise and Prayer

  • CSPAN noted that 30% of posted PAX were missionaries, which is a praise and a good reminder to pray for missionaries, their ministries, and their families.
  • Prayers for Trucker’s family as they deal with two losses in the family.
  • Veteran’s Day is Saturday (following Marine Corps birthday on Friday). Praises and prayers for those who have or are serving (and good reminder to reach out to and thank veterans in your life).
  • Prayers for families and relationships

This may not have been the most difficult workout ever, but I had fun. I try to incorporate some different skills into all of my Qs to change up from the norm and improve flexibility and mobility and hopefully prevent chronic injury. We may look ridiculous, but you’ll thank me later.

And as always, it’s an honor to get to Q surrounded by a great group of men. Thanks to Lil E for the opportunity, and nice to see Chinito Grande making a cameo during a brief trip Stateside for meetings.

Until next time.

-Jedi

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Campus Tour

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10 joined YHC for a tour of the campus, while 5 others showed up a little earlier and ran in circles.

The Thang

Brief Mosey over to the smooth pavement for COP and the following exercises:

SSHs, Imperial Walkers, Windmills, Merkins, Mtn Climbers, Squats, Peter Parkers, Parker Peters, Sumo Squats.

Mosey around to the front of the school for some ascending curb crawl. Perform 1 derkin, bear crawl to other side and do 2 derkins, bear crawl back for 3 derkins. Continue until you get to 11.

A couple quick sets of abs to catch our breath and mosey to the side of the school for 3 rounds of people’s donkey balls. Each round was 20 sec wall sit, 10 donkey kicks oyo, 10 sec balls to wall.

Mosey to the big hill at the front school entrance. Round of 7s. We did burpees at the bottom and squats at the top

We began our mosey back towards COT, but before we made it stopped in the big parking lot. Lined up on curb and sprinted the 25ish yards to the first light pole. Repeato about 5 more times.

Finish mosey back to start point for a few mins of Mary before meeting up with the LacesOut crew. Really great work from all involved.

COT

Announcements

Prayers/Praises

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