Tag: What Did

Official Manion WOD

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THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags) some PAX run it
7 rounds

With about 10 minutes left on the clock @PunchList led us on some much needed broga.

ANNOUNCEMENTS:
-convergence/invergence tomorrow at WEP
-AMRAP for Autism event tomorrow at Mathew’s Sport Complex

COT:
@What did led us on prayer, thank you for your visit brother!

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September 11 Memorial Stair Climb

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Today I was honored to lead 39 men of the Fort in my version of a 9/11 Stair Climb…. I asked these gentlemen to bring rucks or sandbags and headlamps. This was to simulate the equipment worn by the first responder’s who entered the World Trade Center to do their jobs. We also had Charetta appear courtesy of Dirty Harry…she was our victim that needed to be  carried up and down the NaFo bleachers ….everyman carried their fare share of weight.

The workout was simple!!!!  There was no warmup….we didn’t need one….

The object was to climb the bleachers 27.5 times up and down carrying a ruck or sandbag….the goal 1980 steps or 110 stories….NaFo bleachers are 36 steps up and down…the men of the Fort  conquered this simple request but there was a catch…..when they came back down they had to do 9 inclined merkins and 11 squats… I think most did more than the required amount and for that I’m in awe…. I love being part of this great nation

Before the climb I shared a little about my experience that day 18 years ago as an NYPD officer and I asked each man to reflect between the hours of 8:46 am to 10:28 am these were the hours that changed my life and change the world as we knew it….I also wanted to remember my friends who gave their lives to save as many people as they could that morning :

NYPD PO MARK ELLIS TRANSIT DISTRICT 4

NYPD PO RAMON SUAREZ TRANSIT DISTRICT 4

PAPD PO ANTONIO RODRIGUES PORT AUTHORITY BUS DEPOT

I worked with these gentleman and they will never be forgotten…

Thank you Punchlist for letting me.lead these great men .

We had one FNG Lassie….welcome

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A runner Qs a Bootcamp

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We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made that up. They all looked terrible)  Thankfully the rain stopped and the disclaimer was given and the Ruckers walked off while the BC guys started right in on a warm up routine of Squats, Jump Ropes(simulated), Lunge Walks, Toy Solders, Karaoke, etc.. Being sufficiently warm we moseyed to the back of HT and circled up for a little Hip & Leg work.

COP – Single Leg Quarter Squats, The Clam Shell(yes it’s a little awkward), Jane Fonda, Front leg lifts, The thigh master, Flutters and some Merkins just for fun.  Now that our hips and legs are ready to run lets go.

The Thang – Mosey to the bottom of the hill by the new apartments, educate the newbies about the hill that used to be there and how no GC workout was complete with out it. The new hill is paved nicer a little longer and not quite as step but it is still worthy of being run up and down several times.  The Q chose to do a round of 11s with LBCs at the bottom and Carolina Dry Docks at the top.  The Pax did great and nobody got lapped by Jedi. Next we were off to the back of the Oil Change place for another round of 11s with dips and derkins, an audible needed to be called as I noticed you can’t run around the Oil Chang place anymore, you have to take a much longer route around the Auto Parts store too. Oh well, everyone agreed that more running was better. We had to cut this sort of 11 due to the longer run, so we headed back to COT.  With 2 minutes still on the clock I made the mistake of asking Jedi for an Ab exercise and he delivered with some terrible rocking thing that I hope to avoid in the future.

Announcements- The Yeti & read your Newsletter

Prayers/Praises – Prayers for the family of the fallen Police Officer, and Praises for how the community has come together to support Law Enforcement.

A Brief challenge to remember Beginnings, and to remember that God’s Mercies are new every morning.

 

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Goruck Welcome Party prep at Golden Corral

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14 HIM’s showed up at GC for a crash course on the welcome party portion of a Goruck challenge, or to remind themselves how much the welcome party sucks.

We started with 12 HIM’s but stole Royale and Copyright from their planned boot camp workout.

Welcome party training consisted of a very simple combination of merkins, mountain climbers, SSH, flutters, overhead squats, curls, presses and Ruck swings at a 30 count of each – followed by a 100 yard bear crawl. This was a time hack with 15 minutes to complete the task.

The PAX made the time hack – but forgot that Rucking is a team activity. All 14 finished the hack at different intervals. The punishment for non-compliance was man makers x10.

After a quick breather and reminder the Goruck is about teamwork, new leaders stepping to the forefront, and that Welcome Party’s suck. We tried the task again.

This time the PAX worked perfectly as a team – but the time hack was missed. The punishment was manmakers x10.

At this point we had completed 500 ruck reps and still had seven minutes to spare. We finished up with 100 yard ruck tosses broken up into 50 yards tossing a 40 pound sandbag and 50 yards tossing a 60 pound sand bag

COT

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F3 The Fort Thanksgiving Convergence 2017

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70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
F3-Wapner on the Moderate Q:
  • Drile (F3-Wapner)
    Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
    Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
    Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
    Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
    Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
    Then rinse and repeated the above sequence…before joining the other groups at COT
    Lil E—Bootcamp Q
    Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
  • The thang
    • 10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
    • Burpees x 10
    • Bombjacks x 10
    • LBCs x 25
    • Merkins x 20
    • Jump Squats x 10
    • Flutter kicks x 40
    • CDDs x 20
    • Lunges x 20
    • Mtn Climbers x 20
    • Monkey Humpers x 20

Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.

After that met up with the Moderate and Black diamond groups for COT.

Everyone put out great effort today and really pushed themselves.

 

Witch Hunt—Black Diamond Q

Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
Here was the setup:
Run Hill 10 times. (1 Hill Run = Up & Down)

5 Squat Jumps
5  Plank w\ Shoulder Taps
5 Merkins
5 Froggers
5 Squat Jumps

Run Hill 8 times.

10 Squat Jumps
10 Plank w\ Shoulder Taps
10 Merkins
10 Froggers
10 Squat jumps

Run Hill 6 times.

15 Squat Jumps
15 Plank w\ Shoulder Taps
15 Merkins
15 Froggers
15 Squat jumps

Run Hill 4 time.

20 Squat Jumps
20 Plank w\ Shoulder Taps
20 Merkins
20 Froggers
20 Squat jumps

Run Hill 2 time

25 Squat Jumps
25 Plank w\ Shoulder Taps
25 Merkins
25 Froggers
25 Squat jumps

With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.

I attempted to have Backdraft give us a 10-count however  he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:

Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)

Rd1- 8

Rd2- 9

Rd3- 10

Rd4- 11

Rd5-12

Rd6-12

Rd7-11

Rd8-10

Rd9- 9

Rd10- 8

Total – 100

Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.

Thanks to Ginsu and Cake Boss for the opportunity to lead.

Pusher with closing remarks and finding #Victory 

Prayers & Praises

Thank you F3 The Fort

Cake Boss

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The under appreciated ruck & boot camp combo pack

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Conditions clear and very cold…around 33 degrees at kickoff

Disclaimer

Quick discussion on the combo workout and modify as needed

and walk off…about half had rucks…make large pile of rucks…near Office depot

Warmup-O-Rama

Partner up

Partner 1 run .33 mile, partner 2 does exercises…and then flapjack

Round one ruck curls, ruck upright rows, ruck curls, ruck upright rows…each partner got 4 turns at running…mumblechatter stalled…it started to suck…so as a good Q, I made bad into worse…

Partner 1 run .33 with ruck (crowd pleaser) while other partner exercises…and then flapjack

Round two squats, LBC, squats, LBC

Mumblechatter quickly turned into “bitching”…

Same partner, smaller lap, flying squirrels for each

Mosey to COT area

60 seconds of flying squirrels

COT/ Prayer or praise/ BOM

14 #HIM went inside for Romans 13

AYE!

CSPAN

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Kotter Q at the Ranch

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OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q!  After two and a half months of marathon training, YHC could not wait to put in some shoulder work.

As the PAX started to arrive we identified that one of those was an FNG.  He is native from Portugal, to which one insufficiently caffeinated PAX said “ah the Spaniard.”  Um, not the same and we all had a pretty good laugh.  More on that later.

Short disclaimer and we started the warm up.  We started with SSH X30 and then went off on a mosey with stops to do different exercised.  The mosey went past from the front of the middle school drop off and around to the back parking lot.  Exercises were:

  • SSH X30
  • Merkins X40
  • Peter Parker X15
  • Squats X10

YHC loves partner work because it puts someone with you to hold you accountable.  You are also more likely to push yourself when you have a buddy watching and working with you.  This is also true outside of the gloom with you wife, work, and friends.

A previous Twitter post promising no partner carries had to be honored, but that leaves a lot of options. The big parking lot is about .20 miles long.

Laps around the parking lot:

  • Lap 1 – Wheelbarrow with your partner around the entire parking lot taking turns.
  • Lap 2 – One partner runs, the other partner does an exercise that moves them around the circle.  Continue to alternate doing the exercises until the team has completed the lap around the parking lot.
    • Broad jump burpees
    • Lunge walk
    • Inch work merkins
    • Bear crawl
    • (One thing to note here is the team of Peabody and our FNG were first to finish.  The force is strong with this one.)
  • Lap 3 – Short lap this time because time is running short.
    • Side walking merkins
    • Duck walk
    • Crab walk
    • Reverse bear crawl – not sure if anyone got to this given the short loop

Mosey half way back to the parking lot and stop for Burpee Partner Plank with descending burpees from 8.  One partner in plank, while the other partner does a burpee, jumps over them, does another burpee for an 8 count.  Next partner takes a turn and this continues in descending order until all burpees are completed.  We had to stop after the sets of 5 due to time so look for this on Tuesday at the ruck workout…..

FNG naming – the entire PAX tried very hard to come up with a name for our new brother.  Some good ideas were presented, but in the end, nothing compared to the slight insult and hilarity of how it was born as his name from before the workout started.  Therefore, for the first time in my experience and FNG was named at the beginning of the workout rather than the end.  Please welcome El Spaniardo!!

Announcements:

  • Turkeys for Paradise due to AOs
  • Christmas Party 12/1
  • Thanksgiving convergence at the Ranch

Prayer Requests:

  • Cakeboss and family as they undergo some disruption in their house with some major repair work
  • Marriages

As always, a huge honor to lead a group of guys as strong as those the rise this early.  Thank you Backdraft for the opportunity!

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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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We played with blocks at Varsity. You know, like men do…

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I was super proud of myself for figuring out how to make my bluetooth speaker work. Then I didn’t realize the stupid timer app won’t let you stream music while it’s on. The music has to be downloaded to your phone. So, sadly, Pax had to endure my a capella renditions of 80’s hits while we worked out. Next time, Karaoke for sure…
It’s a HIIT workout. So I decided we would do a 60-40-20 workout. 60 seconds of work (AMRAP), 10 second rest, 40 seconds of work, 10 second rest… and so on. The same exercise is performed for each set of 60-40-20. In between sets, we ran down the hill to the Elementary School and back. Which is to say, we all watched Straight Up run way ahead of us while we thought, “how do we get faster…? Oh yeah, chase that guy… but his name is Straight Up… does that mean there is no Chaser? Hey, where IS Chaser? I haven’t seen him in a while… I wonder… oh… I’m at the top of the hill, I better get to work…”

Round 1: Curls
Round 2: Overhead Press
Round 3: Squats
Round 4: Flutter with Press
Round 5: Swings
Round 6: Lunges
Round 7: Standing Straight Out Chest Press
After the last set/round, we ran to the bottom of the hill and AYGed it to the top.

I feel like there was another round in there, but it was dark, so I couldn’t see…

Helmet, out.

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The Ranch

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Disclaimer

Mosey around parking lot doing various dynamic stretches/warm ups.

Circle up for warm ups- 20 SSHs, 10 merkins, 10 peter parkers, 10 Morakin night clubs.

Mosey to picnic benches 10 step ups, 10 dips, 10 single leg squats (each Leg), 10 derkins, hold plank for the 6 to finish. Drop to 9 the next set until we get to 1.

Mosey to playground- 5 strict pull ups 10 in and out ab crunches on the swings. drop 1 rep on each pull up until you get to 1.

Mosey to middle school parking lot partner up. run 1 lap opposite direction from partner half way do 10 alternating push up and clap. Run other half 1 partner chair sit while partner does 10 air squats. repeat 2 sets.

Mosey to middle school wall. 15 Balls to wall peter parkers 20 second wall sit. 10 balls to wall peter parkers 10 second wall sit.

Mosey to front of school same partners wheel barrow 1 partner to end switch and go back.

Mosey to COT.

Announcements- fast 5, family ruck

Prayers and praises- Our country ( the people and the natural disasters going on), PAX looking for work, families.

 

 

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