The Ruck Taper That Wasn’t…Here at the Fire Ant

Oh, you didn’t tote a ruck and join us at the Fire Ant this morning? But, you know how to read. Lucky you; you’ll feel as if you joined us in this perfect gloom. Well, aside from smoked shoulders, jail-breaks, curls, squats, lunges, weird-shaped circles, flutters and joyful times of getting yelled at. That’s basically the entire Weinke right there.

But for you more literary types, I’ll humor you just this time. 17 of The Fort’s finest Ruckers converged on the now guaranteed-to-please Fire Ant and we even had a non-typical out there which is always welcome. If you’re not a Rucker yet you’re still reading this, I owe you one. In addition, I highly encourage you reach out to Spiderman or DaVinci (Ruck Q’s) and see if they can wrangle an extra ruck for you to join us out there one morning. It’s a great time of fellowship and you’ll even learn a little more about your limits. Here’s a hint, you can take more than you think.

So the disclaimer was disclaimed, we fell in 2×2 and took it over to circle up around the flags. This next part was a bit of a mind game. While routine is something we all enjoy and can keep ourselves in check with, when it comes to a workout, it doesn’t always have the same benefit. We had fit, strong PAX out there this morning so I tried something slightly different and broke our typical 5min routine. We started off with 31 squats (with ruck) then 32-4ct flutters with ruck press.

Fall back in line for a 20yd 2×2 to our next stop. Rucks overhead 2×2 to the end of the drop-off lane…yup, that sucked too. Make a hard right, rucks on and lunge walk 1/2 way to the back. About face and reverse lunge walk the rest of the way to the back lane. Rucks overhead and 2×2 about 40yds down the back lane. Drop the rucks for an all-out jail break to the end of the lane (nearly 60yds). Catch your breath and jail break back to your ruck. Guess what was next…rucks overhead 2×2 back to the start of the lane.

5 Man-Makers & 10 Hand-Release Merkins

2×2 over to the bottom of the tiered stadium hill

Bear crawls up the hill in between the levels.

Level 1: 20 full Mak Tar Jai’s (yup, suck-fest)

Level 2: 20 Peter Parkers

Level 3: 20 Parker Peters

What goes up, must come down. We’ll now reverse bear crawl in between the levels.

Level 3: 20 Upright rows

Level 2: 20 Curls

Level 1: 20 Bent over rows

Rucks on 2×2 back to the drop-off lane.

Squats around the world. In a circle, PAX hold the Al Gore and each man does 1 full squat  going around the circle. We did 7 total rounds.

Same idea but this time with a shoulder press. Hold ruck up overhead and do 1 full press when it’s your turn. We did 7 total rounds.

Same idea now with ruck curls. Guess how many rounds we did…7.

3-tier suicides with 5 ruck thrusters each time you come back to the start.

A high number of SEAL-team situps with awkwardly positioned rucks.

And that was it.

So much for the taper…

Announcements: Read the newsletter, keep collecting band-aids and support the Paradise Reading Center Monday/Wednesday 4pm.

Prayers: Double-Down in Louisville, PAX doing the GRT in Wilmington this weekend, PAX running Kiawah this weekend. Family relationships this Holiday season. It’s not always easy but help us to stay focused on opportunities to share grace and love. Sick kids, sick M’s, our teachers and education leaders, and several others I’m missing.

Until next time.

Maximus

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Constantly Moving Through The Swamp

It is always a pleasure to get the “call” to the lead the PAX  and this opportunity didn’t disappoint.  The Swamp is my “home” Friday AO so I was well aware of all the nooks and crannies it had to offer.

After a separating ourselves from the droves of men with backpacks (12 of them) I gave the usual disclaimer explaining that these men were there at their own risk and that the only thing I could promise is that they would return “stronger” than they set out.  I also explained that we would be “moving” the entire time so ‘buckle up’ and enjoy the tour.

Quick 3/4 mile mosey around Home Depot to the Khol’s parking lot.  Along the way we did some active stretching including butt kickers and high knees.  Warm up included several exercises to warm the muscles up such as:

  • Windmill
  • Imperial Walkers
  • Potato Pickers
  • Mountain Climbers
  • Right/Left leg over opposite leg with body twist (on our 6)
  • Downward Dog
  • Honeymooner
  • Side Straddle Hops

Quick mosey 100 yards —- 50 Slow Low Squats

Bear Crawl 50 yards

25 yard mosey

Merkins:

  • 30 Regular
  • 20 Wide Arm
  • 15 Ranger
  • 10 Diamond

Crawl Bear 50 yards

Mosey to Verizon: 50 Moroccan Night Club (Jedi wasn’t amused)

Mosey to “alley” behind Home Depot:

Wall sits while one PAX goes out and does 10 Berpees

Lunge Walking (down alleyway)

  • Varying steps (3-10) then exercise:
  • Merkins
  • Squat Jumps
  • Burpees
  • 10 Squat Jumps (to cap it off)

Mosey toward COT

Halfway stop for 10 more Burpees

Almost there……but first one last Suicide to really gas ourselves.

We finished strong and as I promised every man came back to COT stronger than he had left.  We reconnected with our backpack brothers and lifted some prayers and praises up.  In total 19 men got better (12 Ruckers and 7 Bootcampers)

Bones

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Big 50 Birthday bash

Today was my 50th Birthday and Maximus allowed me to lead a Beyond so that I could take some extra time to discuss somethings that I have been pondering as I approached this milestone birthday.  To go along with our monthly theme of Vulnerable I took the opportunity to share some struggles as well.  With that we moseyed.

Warm up of SSH, Imperial walkers, Squats, Mountain Climbers, Merkins, and Plank Jacks

Moseyed to Rite Aid parking lot(some chatter about too much running, but I ignored it).

Sharing time #1 – Shared with the Pax that I feel like 30 year old me would have thought that 50 year old me would be “further along”.  Further along Professionally and Financially, Further along Spiritually and in Family.  In 2001 I was recruited to Charlotte for a position with a new company, for a salary that I thought would be my ticket ahead.  I had great plans that I could do this for a bunch of years, make a bunch of money and then I could check out and go do something that I wanted to do , maybe full time ministry or teaching.  Within 1 year it all blew up, I was demoted for not doing a good job, salary was slashed plans were gone.  17 years later we’re still feeling the affects.

First circuit – Partner up – Partner 1 does People’s Chair Partner 2 does a lap, then flip it.  Next Partner 1 does Plank, Partner 2 does a lap, flip it.  Next Partners do 100 Merkins as a team, 1 runs I does Merkins, flip it.

Sharing time 2 – Felt like I would be further along spiritually.  30 year old me would have thought I would have gotten past my need for man’s approval.  I would have thought that the sins that tripped me up back then would be conquered and pride & lust would no longer be an issue foe me, but they are still there.  Felt like I would be further along in family & parenting. My plan was to be an empty nester at this point, but here I am with a 7th and 9th grader still at home, and t top it off I’m not particularly better at parenting then I was when I 30.

Circuit #2 Partner again – Lap #1 Partner 1 does Al Gore Partner #2 does a lap.  Lap #2  Partner 1 does Flutters Partner 2 does a lap.  Lap #2 Team does 100 Big Boy Sit ups total while 1 partner runs.

Sharing time 3 – The truth is that when I look at my life with clear eyes I can see that my life has been Blessed beyond measure!  I have a job that I mostly enjoy, and work with great people(shout out to Royale) and I am well compensated.  I have a beautiful wife of 26 years and we have a great marriage that keeps getting better.  I have 5 awesome kids who are healthy and bring me great joy, and sometimes frustration.  To add to it I have found this thing called F3 and a group of friends and Brothers that I never even knew I needed!  To see my 50 year old life s anything but blessed is ridiculous.

Off to COT for 2 minutes of Mary

Final share – What I have found is that the only times that I get down about where I am at 50 is when I look around me at others and I compare myself to what  my perception of them is.  This can lead to pride but for me it mostly leads to despair.  What I am trying to learn is contentment as Paul describes it in Phil. 4, whether he had much or little Paul was content.  The source of this contentment is found in Phil. 3 where Paul shares that all of his achievements, any possession he may have or any legacy he may be able to boast about , all of is it is worthless, or as he calls is a big pile of manure, compared to knowing Christ.  Paul says he has 1 aim, and that is to Know Christ!!  The secret Paul learned is that all he need was Jesus and if he had Jesus he had all he needed, and if he had Jesus, he could never lose him so therefore he could always be content.  In whatever amount of years I have left let this be my aim; that I may know Christ!!

Thank you for the opportunity to lead.

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Lazy Dora

12 Pax posted to Fire Ant tossed on their rucks and got a little stronger today.

With Fire Ant moving to a new location in two weeks I took the opportunity to move us 2 by 2 around the back of Harris Teeter to enjoy the wonderful aroma emitting from the dumpsters.

Rucks off for the usual warmup – SSH, Windmills, Imperial Walkers, Mountain Climbers.

The Thang

Partner Up for Lazy Dora.  Each team of two will do 100 merkins, 200 Flutters and 300 Squats.

For the merkins, partner 1 will do 10 merkins, while partner 2 planks.  Switch at 10 and Partner 2 will do 10 merkins while partner 1 planks.  Continue alternating until you reach 100.

For the flutters, partner 1 will 20 flutters (double count) while partner two will hold six inches.  Switch at 20 and partner 2 will do flutters while partner 1 holds six inches.  Continue alternating until you reach 200.

For the squats, partner 1 will do 25 squats while partner 2 does an Al Gore. Switch at 25 and partner 2 will do 25 squats while partner 1 does Al Gore.  Continue alternating until you reach 300.

Once all are complete move 2 by 2 to the parking lot in front of Bubbles and Bows and line up on the island for 7s.  Complete 6 ruck swings and bear crawl across the parking lot to other island.  Do 1 man-maker.  Lunge walk back to other island for 5 ruck swings.  Bear crawl back for 2 man-makers.  Continue this until you have gotten to 1 ruck swing and 6 man-makers.

Ended just in time for COT with Golden Corral.

Announcements

Fast 5k and F3 soccer – 10/27

Christmas Party – 12/1

Check WWL’s pre-blast for the custom ruck event coming to The Fort 5/4/2019.  Options for a Heavy, Tough, and Light.  Get signed up.

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Dora Vol. 2 – Back to Basics

14 PAX (5 BCs 11 Ruckers) all got a proper disclaimer by YHC, and parted ways.

Bootcampers moseyed around the parking lot for COP.

COP (mostly x15 count) – MNC, IW, WM, LSS, Merkins, PP

The Thang – started with 11s, Burpees and Crab cakes, with bear crawling and crab walking in between sets

Moseyed over behind the tire place for DORA 1-2-3 (Derkins, Step Ups, Dips in the wall) with partner running around the two auto shops, a classic, but brutal workout for this AO.

COT – Read your newletter

Thanks Falcon Crest for the opportunity to lead

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A little movin’ & rollin’ with Florence

I’ve been chompin’ at the bit to Q this new official Ruck AO, the Fire Ant, and this morning was the perfect time. Over the last few years, it’s developed a standard consistent with harder AO’s and I was not about to drop the ball today.

This past weekend, I had the opportunity to post up at my folk’s house in Wilmington, NC where they recently had Hurricane Florence followed by 1-2 tornadoes pass through. It’s always different seeing storm aftermath in person; the images, the smells, the sounds of cleanup and water pumps getting rid of standing water. I’m not quite sure how I was going to be impacted but I knew it wasn’t going to be easy. After all, neighbors are still unable to get in their houses. Perspective teaches me I need to keep my mouth shut and stay hydrated as I chip in to do a small part. After tree #4 came down and got hauled off, I had a revelation. What if I cut this next tree into the perfect lengths that would compliment my upcoming Fire Ant Q? Couple that with a previously-prepared Weinke and there you have it, we were set.

With a truck bed holding (8) 40-50lb logs, 18 of us converged on the Golden Corral/Fire Ant parking lot at HT. After Change Order laid down the disclaimer, us 12 Ruckers moved over for our warm-up jog around the lot.

After that, we kept the rucks on the ground and did our warm up:

Wind Mills

Moroccan Night Clubs

10 Forward & Reverse Arm Circles

Slow Squats

SSH

Grab a partner and meet at the rucks.

Catch me if you can with your partner and 3 Hand-Release Merkins. We went around the big loop once then a smaller loop after that for 2 loops total.

Head over to grab the logs. A brief explanation on where they came from and how they’d be used. We had to move both the rucks and the log and we’d work as a team to do it, looking to relieve the men with the logs.

Line up 2×2 with logs in the front. If you had a log, carry it overhead at the front and the rest of us would look to relive you en route. We made our way to the start of the Harris Teeter wall.

Lunge walk with a log press the length of the wall.

Bear crawl while rolling the log back to the starting position.

2×2 in formation with logs overhead to the 9-round parking lot & circle up.

If you have a log, hold it at 90 degrees and if you don’t hold your Ruck at 90 degrees. Each PAX does 3 curls going around the circle. If you’re not curling, you’re holding at 90.

On your back with legs straight and feet at 6″. Doing a log or ruck press for quite a few reps.

Get in 1 line, shoulder to shoulder. Seal team sit-ups with the rucks on front and keeping your head off the ground.

Same formation, flutter kicks with heads off the ground.

Back in 2×2 formation with logs overhead and offering relief, we made our way back to the original starting position. But before we finished, we got back in the seal-team line, on our backs and did bicycles with the rucks on front, both forward and reverse.

And so…that was it.

Announcements: Fire Ant AO moving to TCES in 3wks. Follow Spiderman for further details. Sign up for Paradise Reading Center: check with Copay and Deacon.

Prayers/Praises: Safety for all the PAX doing races (Bourbon Chase, CLT Marathon, Ragnar, Rucks), wedding anniversaries, Prayers for Half-Shell’s buddy who lost his son recently in a very sad event. We do not understand but we need to have faith in our Creator that he’ll somehow have something positive come from this. Prayers for his family and for all the scouts injured, those who witnessed and for their families.

Enjoy your day & make an impact.

Maximus.

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Start and stop, repeat

Man it’s been too long. Cha Ching set me up with the opportunity to Q at the SWAMP and I must say, I do miss that place. But then again, I think I say that with every AO I have the opportunity to Q at. So for this one, I “solicited” a few ideas from my Ragnar team and even got to incorporate a few of them while only 2 of them graced us with their presence.

17 BC’ers and 2 Ruckers for a total of 19 was the count as we circled up to be disclaimed and get a brief unnecessary overview of what I thought would be necessary instructions. In short, this post would be about starting and stopping, that’s it. No deeper meaning, no Beyond discussion this time, just full on “get your work on and get it done.” We’ll be running between our COP’s at 2 different speeds and I’ll call it out before we take off: 1: All you’ve got and 2: As a PAX.

1: COP in THD’s parking lot: for a little warm up.

2: Lt. Dans

3: Merkins/Carolina Dry Docks

4: Kracken Burpee (Only 1 way to get better at these and when in the Lake Wylie area, these are a must).

5: Staggered Merkins & Jump Squats

6: 1 min of 6″ leg holds, 1min 45 degree crunch hold. Followed by Dips & Dry Docks again.

7: 2min Al Gore, 1 min 6″ Merkin hold and 1min Calf Raise hold. Bunny hop 30 yds and back.

8: Diamonds, Wide-Arm Merkins, Slow Sumo Squats & 1min Flutter Kicks with a press

9: 24 Dips & the fountain

COT: Prayers for Stang’s parents, Emma Holt, those in the path of Hurricane Florence. Be open to how you can help others in the wake of the storm.

Until next time…

Maximus

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Tour of The Swamp

We started promptly at 0515 this morning. The parking lot at The Swamp is pretty dark, and since there weren’t any FNG’s, I made a partial disclaimer and we were off. Of course, it was pointed out to me that it may have been the shortest disclaimer ever…

When we got over in front of The Home Depot we attempted to make a circle so we could stretch:

SSH’s – 20

Windmills – 10

Sun Gods – 10 each direction

Plank to Downward Dog and into Honeymooner x 2

Recover for shoulder stretches – Each arm across, each arm behind the head

Mosey over to the front of Target for The Thang:

We partnered up and got started:

Partner 1 found a spot on the wall for People’s Chair while partner 2 Duck Walked to the second Big Red Ball (or the other side of the cross-walk) and ran back. Partners then switched. We did this twice.

We had a little too much mumble chatter while transitioning to the next exercise so I extended it. The group had to lung walk from the first big red ball to the last, moving towards 49 in front of Target, and had to stop and do 5 Flying Squirrels at every other ball. At the last ball the Q forgot about the Flying Squirrels, but the PAX provided a very gracious reminder.

Next, we mosey’d around to the back of the building. Partners again: Partner 1 performed the exercise while partner 2 ran to the building and back (about 50 yards each way). Partners then switched. Exercises were: Plank, Shoulder Taps, and Big Boy Sit-Ups. Seemed like so much fun the first time Q called for a Rinse and Repeat.

After two 10 counts we mosey’d over to the stairs near the fountain. Partner 1 performed Air Squats while partner 2 ran up the stairs, across the platform, down the other side and back. Partners then switched. We did this for 8 minutes.

At the end of the 8 minutes, giving us 10 minutes left, we mosey’d over to the fountain where the PAX were instructed to find a spot on a bench. Since I haven’t been able to work in upper body much lately, I threw one upper body exercise into the mix. On our bench we were to do Irkins, followed by single count step ups on our bench, with a short break in between rounds. Amount to be performed was 30, 20 and then 10.

A slow mosey brought us back to COT with two minutes left for MARY.

Announcements: Lots of announcements today, which included but was not limited to: 9/21 Invergence, Ragnar, and Bourbon Chase.

Prayers: We are praying for the PAX doing the GRT tonight. We are praying for job searches and next steps in life. We are praying for healing for injured PAX and sick family members.

Thanks Cha Ching for the opportunity to lead. Now that we have more local AO’s in relation to my house it’s been a while since I’ve made my way to The Swamp. As always, it was a blast!

  • Peg
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Fun and Games Friday @ The Swamp

On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

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The Millennial

25 men showed up for the awesome Fire Ant ruck Q lead by NASA. If your wanted to hear about that, well you’re in the wrong place… YHC had the bootcamp Q.

So I gave the full group the official disclaimer to all Then we split off. 8 of the men came with me.

The Thang

dynamic warmup with high knees butt kickers and toy soldiers.

Circle up for some number of reps of Imperial Walkers, Abe  Vagota, Merkins,  moroccan night clubs, and mountains climbers.

Mosey over to the board I brought,  affectionately called the “millennial”

heres how it goes… 100 reps each exercise, then 100 yard lap around the Parking lot.

1. Side straddle Hops (SC)

2. Merkins

3.LBCs

4.Squats

5. Mountain Climbers (SC)

6. Lunges (SC)

7. Plank Punches (SC)

8. Carolina Dry Docks

9. Flutter Kicks (SC)

10. “Mystery Exercise”  Everyone guessed burpees but I let Manifold pick for us.  He chose poorly….Monkey Humpers…God I hate those things!

Why the “Millennial” you ask?  So you take 10 exercises at 100 reps plus 1000 yards of running

you get 2000 – about the time millennials came into this world.

Finished up with Ab Labs for about 3-4 exercises called out by the PAX.

COT Namorama prayers and announcements.

An Honor to lead

-Royale

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