21 posted to Clydesdales. Pretty simple backblast. We ran. Here’s what many pax ran, but not all.
Disclaimer
Warmup
Live Right is the second quadrant of the QSource. It is the HIM’s dedication to Purposefulness. Purpose is an Advantage sought.
SET 1:
Merkins , 10 IC
Derkins, 10 IC
Incline merkins, 10 IC
LAP
SET 2:
Wide grip merks, 10 IC
Diamond merks 10ic
Carolina Dry Docks 10ic
Lap
Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate
Repeat set 1, 8 reps ic
Lap
Set 2×8
Lap
X6’s
Lap
X4’s
Lap
X2’s
The HIM is also a man who finds that in his effort to Live Right by carrying the Survivors and IMPACTing the Sad Clowns he gets an unexpected benefit—he himself is kept Right.
COT
How in the world did I get the honor of Qing one of the most popular ruck workouts of the year? I don’t know but I didn’t want to disappoint. Usually, that last comment means it’s time to absolutely BRING IT. But the trick this AM was to find that balance of bringing it but not killing it since we’re dangerously close to being short on GRH/GRT/GRL PAX.
Alright, I’ve got my head right, Weinke written and little sleep. Yup, par for the course so let’s roll. 24 brothers joined me at the Fire Ant this morning which for those who’ve not attended, is building quite the strong brotherhood. Again, here’s my plug to try rucking for a month and see if you set the ruck down.
After we disclaimed and talked about the upcoming event this weekend, we made our way to the sidewalk to get in two lines with rucks opened on the ground for a mock inspection. Once complete, zip up, ruck up and fall into 2 lines for a ruck lap around the loop.
Once the lap was complete, stay in 2 lines and lay the rucks on the ground on the outside of the lines. In formation, Side-Straddle Hops, Imperial Walkers, Sumo Squats & Moroccan Night Clubs. Now for a little BEEP BEEP, I’M A JEEP!!
In formation, drop to a squat, hold the ruck out front and duck walk for a bit. Then some ruck curls. Then, drop to a squat, hold the ruck out front and reverse duck walk for a bit back to the starting point. Guess what? More ruck curls.
Now, rotate 90deg so you’re facing the outside, away from the other line for shoulder presses, upright rows and bent over rows. Then a nice set of flutters WITH the needed presses.
Line up on the left side of the 2 long straight-aways for an exercise with the ruck, leave your ruck and run to the far end, do an exercise then run back to your ruck. Here’s the set list:
10 Ruck Thrusters, leave the ruck and run to the other end
5 8ct Burpees then run back
20 Ruck Curls (great on paper), leave the ruck and run to the other end
10 8ct Burpees then run back
Back in our 2 lines of formation for:
12ct Merkins…sans Ruck
Flutters w/ the Press
LBC’s w/ the Rucks up
Box Cutters w/ the Rucks up
More Beep Beep, I’m a Jeep stuff
THAT’S IT!!!
See, not so bad. Just another Tuesday in The Fort.
HYDRATE HYDRATE HYDRATE
SYITG
Maximus
What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!
The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.
Annoucnments:
AKAY2 led by Funhouse continues
Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk
Prayer Requests:
Safe travel for all PAX going bi-coastal for Spring Break
Hootie’s Mother In Law for biopsy results that will be received today
Will – Friend of Cyclop’s M who is going into rehab
NMM
For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.
See you in the gloom,
Boeheim
14 men kicked off their Friday morning with a good sweat at The Swamp. About 1/2 left with their rucks, and the rest of them did this:
The Thang:
Short mosey up and around one of the large parking lots, and stop in the front of the Sprint store for COP:
SSHx25,merkin x 10, IW x 20, windmill x 15, squat x 20, small arm circles (20 F/20R), large arm circle (10F/10R).
Take a lap around the parking lot and stop at the same spot for Tabata: 8 exercises, 8 sets of each exercise, 20 secs per set, and 10 secs rest in between each set. The exercises were:
COT
This is my ‘go to’ workout when I have no time to plan a workout. I accepted the Q invitation from Cha Ching last week, and I didn’t look at the date. When the reminder came through on Tuesday, I thought,’ oh crap, not this week!’ Work and family obligations have been especially challenging lately, and I was not planning on squeezing in anything else this week. But, I canceled on Cha Ching the last time he scheduled me, and I didn’t want to do it a 2nd time. So, the Tabata fit the bill. You can make this workout as hard as you like depending on which exercises you pick. Today’s workout was about in the middle of the tough scale and I designed it to suit my current fitness level and my sore knee.
There was very little mumble chatter today, save for one moment when one of the Pax let out a rather loud release of gas (not sure who). Someone said, ‘dude, you may want to check that’, and the response was ‘no, I’m good.’ That made me laugh. Not sure why fart humor still makes mature men crack up.
We had a good crowd today and it was nice to see some new and familiar faces, and also a banged up face (hope you are feeling better Jedi). I’m glad I was able to fit in this Q and, as always, it was a privilege to lead such a fine group of men.
Announcements/prayers and praises:
This month is Mental Health Awareness month.
Prayers for Twister’s niece who committed suicide, Cornerstones daughter, and Senator T’s mother.
As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn’t plan for that portion of the workout…which is very normal. I quickly became distracted, as I typically do as well, only to find I had showed up at the AO with no message plan…to be continued.
Standing and waiting for the PAX, up strolls Magnum – fearless leader of the AO. Soon to be followed by MASH and then Weezer (although YHC had noticed Twister’s car but no Twister). YHC commented that although the Yard is a moderate workout site, the plan was to step out of the comfort zone today and push yourself just a bit which the workout would accommodate of course. Quick disclaimer and off we mosey’d with some butt kickers and high knees. We circled up and did the following:
The Thang!
Didn’t go far as YHC explained the progression workout getting ready to be unleashed. Here’s how that went down… After each of the below items, we were going to run down the hill that exits from the school from the main front doors, then backwards run up the hill (quadzilla style), then run the rest of the way back to where the exercises would be performed.
Once the original 4 finished the first 10 bombjacks, we were joined by Twister and Spartacus who had returned from their 3.2 mile pre-ruck – perfect timing!
Now that the PAX had a nice base sweat going, YHC decided it was time for a short “10 count” via the message portion of the program. As YHC was running up and down the hill, I noticed all the ant hills and how those little guys were working together to build their homes. Similar to how we as PAX and HIM structure our lives and communities – grain by grain, brick by brick. We have to start somewhere and if that’s a grain vs. a brick, it’s still momentum and growth. We need to rely on whetstones for growth (spoiler alert for soon to follow QSource) as well as shieldlocks. We can’t do this alone and shouldn’t have to do it alone – just like the little ants, they have their own PAX for support and foundational building. Last I checked, none of us have this figured out so who better to lean on than your fellow brothers! One step at a time, one grain at a time….sometimes one “close your eyes” leap!
Next station stop was over by the basketball hoops where we got to sharpen our merkin skills. After each set of merkins, we ran down to the last basketball hoop and back.
That’s 90 total these PAX crushed in a matter of minutes. This left us about 4-5 minutes of MARY where we went around the horn for each PAX to call and count their own exercise. Off to COT after MARY where we counted off, name-o-rama, and announcements. Prayers for the PAX parents, friends and 2.0s. 5 of the 6 of us were able to make it over for QSource for further discussion on Whetstone! Great work and always a pleasure to lead and be part of the early morning gloom (even though it was nice and sunny!).
Shady
When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!
Mosey to the Cold Stone’s parking lot.
COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)
Mosey to Bath & Body Works parking lot.
Circle up, count by 4, each group goes to a corner
Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.
Mosey to the Penn Station Subs’ parking lot.
Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
Mosey to the parking lot behind Just Fresh
COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)
Moleskin
Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.
The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.
Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.
#Wisdom #ISI #OughtTo
Peace,
Deacon
The 2019 Cannoli 5k Run and 1 Mile Family Walk is pleased to announce that 100% of this year’s Cannoli proceeds go to the Children’s Attention Home!!!
Support the race and your fellow PAX who are making outstanding efforts at CAH! Post early and you still have time to get the family to the family walk (8:30 am) or 5k run (9:00 am), then the St. Philip Neri Italian Festival after.
Bolt is race director (803-415-1946), Twister Exec. Asst. and NASA and ChickenHawk are your on-point PAX.
Saturday May 18….8:30 am 1 Mile Family ….9:00 am Cannoli 5k Run…ruck info TBA ASAP.
Cannoli Run and Family Walk. www.SPNCannoliRun.com
Children’s Attention Home http://attentionhome.org/
Direct Donation to CAH (enter Cannoli under “organization gift.”) Donate Here.
Update 4-2-19. Our registration #’s are running a little behind. Get signed up!
Aye! Bolt
I have been running too much… but now it’s time to get ready for May’s GoRuck Heavy. No better way that to lead the men at our rucking AO the Fire Ant. Cool morning in April, they are expecting SNOW today (and it came). But for 5:15am we were good to go.
12 other men rucked up and many brought extra sandbags so we put them to good use. After the normal disclaimer, and Admiral’s 2nd post (1st ruck) we lined up 2×2. Man to the left had a sandbag, man right would be his partner. We took a nice stroll around the drop off loop, switched sandbag half way through.
COP rucks off
SSHs – Windmill – Daisy Pickers – IWs – Merkins – Mountain Climbers
To Tiered Hill
Bear Crawl to each Tier – do exercise – then crawl bear down from top stopping to do exercise again at each tier
10 Merkins
10 Squats
10 Lunges
Mosey with bags 2×2 to back of school parking lot
Switch bags every 2 minutes
COP with Ruck off
5. Man Makers 6. Flutters w Press 7. Bent over Rows
Mosey to the front of the school again carrying sandbags 2×2. Switched partners once
Finished with Ab Lab: America Hammers and Big Boy situps.
COT
Announcements – 2nd F Lunch today, several ruck events coming up this week to get your miles and muscles in!
Prayers
For healing, surgery, getting along with family.
Thanks for the opportunity to Lead!
~Royale
After a crazy weekend of March Madness – and Duke should have lost…13 PAX decided to post
mossy to concrete pad for bracket buster round 2.
In between each round, run a lap. Rounds go 2, 4, 8, 16, 32, 64.
So 2 burpees, run; 2 burpees and 4 shoulder presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, 32 skull crushers, run; 2 burpees, 4 shoulder presses, 8 chest presses, 16 curls, 32 skull crushers, 64 LBCs run. 10 count
So 2 burpees, run; 2 burpees and 4 squats, run; 2 burpees, 4 squats, 8 chest presses, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, 32 hello dollies, run; 2 burpees, 4 squats, 8 chest presses, 16 skull crushers, 32 hello dollies, 64 flutters run. 10 count
So 2 burpees, run; 2 burpees and 4 step ups, run; 2 burpees, 4 step ups, 8 overhead swings, run; 2 burpees, 4 step ups, 8 overhead swings, 16 LBCs, run;
COT