Tag: World Wide Leader

Just a Mere Tune-Up

Leave a comment

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

TClap |
3

Splash

Leave a comment

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

TClap |
4

#F3MentalBattle at The Coop

Leave a comment

It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).

So, we warmed up, I shared a bunch of statistics, and we went to work.

A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.

I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…

  • Suicide is the 7th leading cause of death among men in the US
  • Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
  • One of the main contributing factors to mental health issues is a feeling of isolation

You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.

Helmet, out.

TClap |
2

Tinsel’s Birthday month pain fest starts at the swamp

Leave a comment

I had the opportunity to sub for Sasquatch, we had 4 bootcampers, 4 ruckers and 6 runners.

I kindly asked the ruckers to join the BC but they declined the invitation to our pain fest.

After a quick disclaimer, Mile High, Cha Ching, Copyright and YHC moseyed for about 1/3 of a mile and did the warm up:

Side straddle hops, windmills, moroccan night clubs,  low slow squats and some cherry pickers.

Following the warm up we moseyed to the stairs next to the back of Just Fresh where some props had been dropped earlier, we started the following with a run up and down the stairs after completion of one circuit:

8 Carolina Dry Docks

8 man makers w/block or weights

8 sledgehammer swing each side

8 worst merkin ever W-R-D

8 touch ground squat

8 biceps curls w/block or weights

8 shoulder tap each side

2 tire flips

After 3 circuits we took a “break” and run around the block were Omega sports used to be to comeback to the stairs and props for 2 more rounds of pain.

With 3 minutes in we found a grassy area for some superhero workout: supermans and the famous Captain Thor, lots of mumble chatter here, one PAX commented that it was the hardest mary he has ever donebut never gave up.

With two minutes to spare we run back to COT to meet the runners and ruckers.

We finished up with announcements, prayers and praises.

Great work by everyone!!

Tinsel out… until the next day

 

TClap |
0

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

Leave a comment

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

TClap |
4

Constantly Moving Through The Swamp

Leave a comment

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

TClap |
1

Big 50 Birthday bash

Leave a comment

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.

TClap |
23

Lazy Dora

Leave a comment

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.

TClap |
2

Dora Vol. 2 – Back to Basics

Leave a comment

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

TClap |
1

A little movin’ & rollin’ with Florence

Leave a comment

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.

TClap |
4