Tag: Wegmans

Hero’s don’t get a say in “tough”

Leave a comment

Start your week right began with a quick mosey around the parking lot with some:  SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.

We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.

We honored him by doing the following:

800M run

28 kettlebell swings

28 pull ups

28 kettlebell clean and jerks

28 pull ups

800M run

Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls.  The honoring was as follows:

800M run

50 burpees

40 pull ups

30 one legged squats

20 kettlebell swings

10 handstand / balls to the wall pushups

800M run

(this was mixed up as needed OYO)

We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q.  Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!

Aye!  Shady

TClap |
2

Kicking Off ’18 Nantan Summer Tour at Block Party

Leave a comment

On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

TClap |
5

‘Watch’ Your Trajectory

Leave a comment

The preview was we will do lots of dumb things together. YHC hopes the advance billing lived up to the hype! We had a good discussion on trajectory and how many missteps does it take to get you off course. Surround yourself my PAX that will keep any missteps in check…plug for Whetstone. We need an accountability partner. Seeing that I have lost a few friends over the years to addiction, as recently as this week, take a look around and see how you can make an impact on others trajectory.

With that, we did a nice warm up that got us sweaty in an already humid environment quickly.

Mosey around the bus loop twice with dynamic stretching.

Circle up.

SSH
LS Merkins
LSS
Peter Parker
Parker Peter
CDDs
Some downward and upward dogs and some other goodness.

Now that was behind us we were ready for the main course.

The bus loop has three light poles about 30 yerds apart.

Rd 1 – 10 burpees, bear crawl to the light, 15 jump squats, crab walk, 20 merkins
Rd 2 – 10 burpees, lunge walk, 15 jumping lunges per leg, bear crawl, 20 CDDs
Rd 3 – 10 burpees, sumo walk, 15 LSS, bunny hop, 20 dips
Rd 4 – 10 burpees, single r leg hop, 15 calf raises, single l leg hop, 20 arm circles

Mosey to front of SFMS

Rd 1 clock merkins on the curb at 12, 3, 6, and 9 10 merkins each position
4 corner box jumps going clockwise x 15
4 corner box jumps going counter clockwise x 15

Rd 2 clock merkins on the curb at 12, 3, 6, and 9 10 merkins each position
15 single r leg hops over the line
15 single l leg hops over the line

Mosey to the backside of SFMS
Wall sits while each pax counted to 10
15 wall tar jai

Indian run all the way back to COT.

5 MOM with Pax pick your poison.

COT.

TClap |
2

My Varsity VQ

Leave a comment

I’m afraid of Varsity…not gonna sugar coat it.  Hardcore Boot Camps scare me, especially AO’s that have pull-up bars on site.  I stay as far away from them as possible.  So, to get me to one of these crazy AO’s, you’ll have to ask me to Q.  I tried my best to make this not moderate.  I probably only hurt myself though.

We started by running around the NAFO parking lot.  25 SSH here, 25 SSH there, 25 more here and then 25 more there.  SSH are my favorite warmup exercise because…science says it’s the best. Our last stop in the lot was for a few Merkins.

Next we moseyed towards Sugar Creek Elementary.  I head faked a pitstop at the pull-up bars but kept going.  At the bottom of the hill I decided it would be good to run back up the hill and then back down.  I hate running.

Next obstacle was the Basketball Court.  We ran Suicides, Bear Crawled, Crab Walked, and Lunged. This is why I #Slowburn on Fridays.

I had my speaker box setup in the bus loop to entertain us while we worked it.  We split into 2 teams.  1 team worked out while the other team ran a lap.  Exercises included: Balls to the Wall, Merkins, LBC’s, Big Boy Situps, Planks of sorts, Makhtar N’Diayes…I tried to get a good mix in.

When I decided I couldn’t take anymore running, I put Chumbawamba’s Tubthumping on the speaker and we did 28 burpees in 3m32s. I hear they’ve done more burpees in less time at Varsity.  Beasts!

It was time for COT.  I tried to walk a bit but Ginsu said he felt like running so we ran back.  A couple Ruckers met us there and we closed it out with a Big Ball of Man.  Happy Birthday to Dark Helmet! Thank you Kielbasa for the opportunity.  I’ll trade you Q’s again in a couple months!

TClap |
0

6 or So Pain Stations Around Fort Mill

Leave a comment

Oh, it’s starting to get steamy.  So long cool mornings.  See you in 6 months.  The thick, non-cool air didn’t keep 8 pax from showing up to the party.  Here’s how we had fun:

Mosey to unused parking lot next between WEP and Springs building for warmup:

  • SSH x30
  • Mountain Climbers x20
  • Flip over for Peter Pointers x10
  • Flip over for merkins x10
  • Imperial Squat Walkers x10
  • Windmills x10
The Thang
Mosey to Oasis Park wall exercises OYO
  • Box Jumps (x15)
  • Dips (x15)
  • Derkins (x15)
  • Al Gore’s until the 6.

Repeat three exercises, but x10
Repeat three exercises, but x5

Mosey to wall near visitor’s parking lot
  • grab a seat on the wall
  • starting at one end, single coupon (log) curled 5 times, then overhead pressed 5x
  • pass to next guy and repeat

Once all 8 pax have a turn, quick recovery, then back on the wall to repeat.

Mosey to steps across from Main Street (behind grist mill stone).  Partner up, size matters.
  • Everyone bear crawl up steps, run down grass and back to bottom of steps.
  • Partner Wheelbarrow up steps (then run down grass) – flap jack
  • Everyone grab a stair for 10 calf raises in cadence
  • Take a step and repeat, toes in.
  • Take a step and repeat, toes out.
Run to lot behind Hobos
  • Broad Jumps across parking lot, everyone keeping count.  Flash made it in 12 jumps, so we all did 12 burpees.
  • Repeat going back.  This time Flash made it in 11 jumps.  11 burpees
Mosey to Veteran’s Park for LBCs until the 6.
Continue mosey to COT.  American Hammers and (something else I can’t remember) until the 6.
Great work by all pax!
TClap |
11

A Truckload of pain at Honeybadger

Leave a comment

Great way to start a week, we had 14 PAX (2 ruckers, Cha Ching and Jedi) that decided to get better and honor “the seven” a group of 5 CIA officers and 2 Security contractors killed when al-Balawi detonated a bomb sewn into a vest he was wearing. Six other American CIA officers were wounded. The bombing was the most lethal attack against the CIA in more than 25 years.

Al-Balawi was a Jordanian doctor and jihadist website writer who was detained and interrogated over three days by the Jordanian intelligence service, the General Intelligence Directorate (GID), in January 2009. The GID and the CIA thought they had turned al-Balawi to penetrate al-Qaeda in the Pakistani tribal areas to provide intelligence for high-level targets. Instead, al-Balawi used this trust to gain access to the CIA base in Afghanistan unsearched and perpetrate the attack. The Pakistani Talibanand al-Qaeda claimed responsibility, saying they helped al-Balawi with the attack.

The names of our honored heroes are listed below:

CIA OFFICERS:

-Harold Brown Jr, 37, Bolton MA

-Elizabeth Hanson, 30, Rockford IL

-Darren Labonte, 35, Brookfield CT

-Jennifer Matthews, 45, Cedarville OH

-Scott Roberson, 39, Tolland CT

SECURITY CONTRACTORS:

-Dane Paresi, 46, Portland, OR

-Jeremy Wise, 35, Tigard, OR

After a quick disclaimer on the go we moseyed around the parking lot with some high knees and butt kickers, our warm up consisted of the following exercises with different reps each to total about 9 minutes into the WO :

Side straddle hops

Windmill

Moroccan night clubs

Squats

Arm circles

Merkins

Lunges

 

THE THANG:

I followed the book as much as I could but had to include a tire exercise (otherwise it wouldn’t be a Tinsel workout) and also replaced a couple of exercises from the book to focus on upper body strength. The main idea of “the seven workout” is to complete 7  rounds of 7 exercises with 7 reps each, each round took about 7 minutes to complete, after round # 3 we run down and up the hill to give our upper body a break and then continued with 4 more rounds, these are the 7 exercises:

THE SEVEN

7 handstand push-ups

7 thrusters with log

7 sledgehammer swing each side

7 worst merkin ever

7 burpees

7 log swings

7 pull-ups

Everything was planned to be completed under one hour and I’m glad everyone pushed hard to reach our time window. With a couple of minutes to spare at the end, straight up took over for some Broga and stretching exercises, much needed after the beatdown, thanks for your help!!

We ended up our WO with announcements, prayers and praises.

GRETA JOB EVERYONE!!

Tinsel out…

 

TClap |
9

WHETSTONE…Relaunches at THE FORT

Leave a comment

Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

————————————————————————————————————–

And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

TClap |
6

Cone heads

Leave a comment

First I want to thank Jiffy for the opportunity to lead the PAX today. 15 guys showed up and this was the biggest group that I had Q’ed for . I spent an hour or so the night before reading up on the exercise database found in the F3 website. The first exercise I introduced was the kimono dragon. It’s best described as a Peter Parker but you actually move forward. Note: very hard to execute backwards. This new move was implemented in the warmup.

Then we moseyed to soccer field for the main event. We started on the goal line and I had placed cones 10 yards out .First we did DMC. It’s a duck walk, merkins, and a bear crawl. Duck walk to the first cone, 5 merkins, and bear crawl back. Duck walk to the next cone(20 yards) and do 10 merkins and bear crawl back with increasing by 5 merkins every cone until we reached 50 yards.

The next thing we did was lunge walked to the first cone and did 10 squats and lunge walked back and progressed through each cone adding 10 squats each time. This was painful. A total of 150 squats and 300 yards of squats .

Next we paired up and partner 1 ran to the first cone, did 5 merkins and ran back. Meanwhile partner 2 is doing flutters . Each partner ran to each cone and did 5 pushups and ran back .

6 minutes of Mary and then the end .I looked up a new ab exercise called Dr . W .I still don’t fully understand what that is so you should go look it up .

Thanks agaun!

Wegmans

TClap |
2

Worthy Crew @ Block Party

Leave a comment

18 PAX showed up strong on a beautiful spring morning. After the disclaimer, we shuffled out for a brief mosey replete with a Longshanks-style warmup: Butt kickers to Carioca around the Springs corporate center parking lot.

COP in front of the Springs corporate center (more on location later)

SSH x30
Imperial Walkers x10
Hillbilly Walkers x10
Windmill x10

Plank up ATM Variation:

Shoulder Taps x15
Tempo Merkins x10
Single-count Merkins x10

Head over to 8ft(ish) wall for some Muscle Ups x10 (oyo)

Plank up ATM Variation:

Shoulder Taps x15
Hand release Merkins x5

Mosey to UC Synergetic upper parking lot

Brief Thang:

Line Drill w/ Partner (Dora-sides): After both partners complete the line drill running, switch to bear crawl until exercises are completed. Partners strive for 20 Burpees, 100 LBCs, 200 Squats collectively. Mercifully, few had to bear crawl more than two line segments.

No Block Party is truly complete if the police don’t make an appearance. One of Fort Mill’s finest made a round through our parking lot. It appears, in YHC’s zeal to move from Springs Global to UC Synergetic, a stealth mosey of 18 PAX ignited a fire in the hounds of the mill hills. Despite our best efforts a local resident was not pleased with their dogs barking and asked for an officer to investigate. Once we’d been deemed nonthreatening, we completed the modified Dora/Line Drill.

To honor the dogs:

Plank up
Honeymooner to Down Dog
Hold Down Dog
Raise right leg high – bend the knee (open the hip)
Swing right leg forward between hands (knee to nose) into one-legged plank
Tap right knee to right elbow x5
Tap right knee to left elbow x5
Return to Down Dog
Repeat with Left Leg

Mosey down Massey hill to lower UC parking lot

Wall sit (till PAX began grumbling)
Monkey Humpers x20
10-count
Monkey Humpers x20
10-count
Derkins w/ feet on wall x10
Monkey Humpers x20
Derkins w/ feet on wall x10
Rest facing wall – 10-count
Calf raises facing the wall x20

Jump the wall and mosey up the hill

Word of the month is “Worthy.” This word has been on my mind for quite some time. Matthew 22 and Luke 14 give a parable about a great banquet or wedding feast where the invited guest (those “worthy”) don’t show up or actively refuse to attend. As a Christian, Jesus’s death has made my unworthiness worthy. But do I respond when he calls? How can I live in a way that is worthy of the blessings I’ve received and the gifts God has bestowed upon me?

Mosey back to COT (not past the dogs)

Mary: Flutters x20, Seating forward bends (right leg, left leg, both)

One last thought on worthiness. In Jedi’s BackBlast from his Beyond Q (https://f3thefort.com/2018/03/12/identity-and-purpose-digging-deeper-and-going-beyond/), he mentions the idea of our motivation. Is my motivation for being worthy for my own benefit/vanity, or is it to glorify God. It may be that my current struggle with the concept stems from a selfish or myopic motivation. Can I be more worthy of God in order to glorify God rather than myself? This is my goal.

As an aside (if anyone has made it this far in the BackBlast reading), the actual act of writing his BackBlasts served to solidify the message I tried to deliver during our workout. I’ve been working out at F3 AOs for 6 months now, and I’m beginning to see what Old Bay, who EHed me to my first workout, mention about how much more than a workout F3 is.

Grateful for the opportunity to lead and appreciate of all the PAX that showed up to work and grow this morning!

 

TClap |
6

4 Corners . . . with some “Elders”

Leave a comment

I will keep this backblast shorter, but I will say it was a lot of fun today at the Pantheon! Thanks to Fishsticks for letting me Q.

Some Pre-work:

1 group of runners headed out to who knows where at 4:45.

Fishsticks and I did some extra ab work that I call high octane abs. It hurt.

Disclosure given. Lots and lots and lots of chatter. Completely dark. Did I mention there was lots of chatter?

Short mosey to the lighted area for a different dynamic stretching workout after some high knees and butt kickers.

Some confused minds about what we were doing since very few had done this style of warm-up before (~8 exercises). Eventually I shifted to some traditional SSHs and the crowd went wild. It was like the PAXs’ bodies woke up.

At this point I inconveniently forgot a few demos of a few of the exercises to come for the main event.

The Thang:

We broke up into 4 teams of 5 and went to each respective corner on the soccer field. Fortunately, it was not very muddy.

I’d tell you the 20 different (and difficult) exercises that we did, but  . . . that means I’d have to type them out right now and I feel lazy after a long day of work. So if you are reading this, feel free to retweet it and comment what your favorite one was even if you don’t know the name of it. We did do Tunnel of Love and People’s Carry between cones.

I had a second round prepared, but, oh well, . . . time slipped away from us. Beware of next time. Round 2 was scheduled to be harder.

COT: Main Announcements: Convergence coming up; Praises: Lutefish’s daughter rocked it; Prayer: let’s continue to pray for children going through difficult times and Badger and his family.

Thanks to everyone, including the “Elders” for their hard work today!

Lastly, I think I missed one of you on the list. So sorry. My memory can only remember 19 out of 20 without a recording. Feel free to identify yourself.

TClap |
27