Tag: WWL

First Timer at the Hive

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Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

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Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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That was a lot of sit-ups

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My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!

 

 

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Block Party Beat Down

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I was excited to Q Block Party after the co-Q at The Fort on Sat.  I arrived early and saw 7 runners take off at 5:00 sharp with Bird Cage leading the way down the back trail.  Cars began to file in and the cars kept coming.  I wasn’t expecting a large crowd and then I heard that CSPAN was still in town and was coming to Block Party so I knew there would be a big and rowdy crowd on hand.

Once we hit 5:15, no FNG’s were present so a short disclaimer and off we moseyed.  Since the park has several obstacles littering the grass from the festival, I was going outside of the park.  We moseyed to the first parking lot up front and circled up.

  • Imperial Walkers
  • SSH
  • Arm circles front and back
  • arm stretch across body
  • mountain climber
  • slow merkin – 3 count down, 3 count hold, 3 count up

Mosey over to the sidewalk and wall near Springs Global.  3 exercises , 3 sets, decreasing reps each set.

  • Dips – Reps –  25/20/15
  • Derkins –         20/15/10
  • Step-UPS –     30/20/10

Mosey to the big hill and meet at the top parking lot.  3 excercises, 15 reps each, then run to bottom of the hill and come back up the hill backwards.

  • Squats/Monkey Humpers/Calf Raises
  • Slow Merkin/MNN/O/H Clap
  • Flutter/ Big Boy Sit-up/Hello Dolly

Mosey back to the sidewalk and wall where we started and do one more set of  dips and derkins 20 & 15.  Mosey back to the park. Since we had a few minutes left I decided to take a lap around the park on the path for an added bonus.  We ended back at the parking lot for set of LBC’s.

This was a great morning and I enjoyed the chatter and hard work.  Through the Q Source, I have been motivated to look for ways to continue to accelerate  in all areas.  I shared with the group that I have been successful in accelerating in King, Queen and Jester control, but the last 4 weeks the QSource was focused on Faith.  I was convicted that I am not accelerating in study and recognize the need to have my shield locks there to hold me accountable and provide the push I need.  I asked everyone to think of where they need to accelerate and who are they going to have beside them to hold them accountable.

Thanks Esso for the opportunity to Q and lead the Pax.

Rebel

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TABATA FRIDAY

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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:

  1.  Carolina Dry Dock
  2. Flutters
  3. Squats
  4. Mountain climbers
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. LBC’s

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.

 

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Philly Inspired Psy-Ops CSPAN at the Coop

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34 was the count at the coop and it was a great morning at the Coop with the temperatures near perfect and a special guest visit by Grand-Tan, CSPAN himself.  It was great to catch up with a #HIM and for his presence in the PAX.  But you can’t have  Grand-Tan return without a little engagement in the routine.  CSPAN honored us with his slightly angry, Philly version of a warm up.  The good news is that the PAX was angry at him and not me.
Prayers for Shady and his spill on the sprint back to COT and subsequent trip to the MD.  Grateful for Dirty Harry and his field ops specialty and coolness under pressure.  The highlight of the morning was watching guys step ups and do their part when another brother was in need.  That my friends is F3!
Message: Be Still
  • Where does your mind go in the stillness?
  • Regrets for the past, fears of the future, how many of us were thankful for the moment, how often do we use stillness in the moment to experience God’s voice and direction … I don’t do being still well because my mind constantly has chatter.
  • Be Still- observe the mind – become conscious to what is going on in your mind – results in your ability to be present and to own the thoughts in your mind
Warm up/ COP – CSPAN  maybe I will just summarize it at as a Nascar like (right turns though) sprints with up/downs with flutters, and more flutters and a few more flutters and then some flutters.  I think that covers it.
Mosey to band parking lot:
Suicide Sprints: 10/20/30
  • 50% sprint
  • Karaoke
  • Side shuffle
  • Full length full speed
  • Power Skips back
Rugby Sprints to the 50 and walk it back
  • SSH
  • Merkins
  • Mule Kicks
  • Flying Squirrels
Every 5 to the 50
  • Bear crawl 5 yards then 5 CCD increments sprint to the end
  • Burpee Broad jumps 5 yards then 5 merkins
Wall sits with burpees
2 minutes of MARY
Prayers for Shady’s recovery and quick return. Prayers for Bailey (CSPAN’s daughter) and the birth of their son today at 12:30. Many unspoken prayers known and unknown are put at the foot of the cross and we ask that the Lord tends to them according to his Will.
Aye!
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Fire Ant 4/2/19

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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

  1. Curls      2. Overhead Press     3. Swings     4. Tricep Extensions

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

 

 

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Capture the coupons @ThechupracabraSwamp

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My apologies for the very late BB. This poor guy got stuck in draft mode. Cobains

We had the ruck boys join us for some fun at the Swamp. To know what went down, show up next time.

Olaf

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SlowBurn – Wegman’s Send off to Chimbote

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Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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22 at The Swamp on this cool January morning

We got a break from rain to come out and enjoy a good end to the week

We had 3 groups, Runners, Ruckers and Bootcampers

Those who chose the bootcamp route got YHC as Q

Was nice to be back, haven’t been to the Swamp in a bit so thanks to Cha Ching for the call-up!

We took a nice mosey over to Just Fresh where we circled up to get a warm-up in

Did some SSH, Squats, MC, Peter Parker, Parker Peter, Moroccan night clubs, Plank o rama, Plank Jacks, Imperial Walkers

Moseyed over to the Red balls to partner up and do some suicides with a twist of course

Start at the stop sign with your partner and do 1 Burpee, run to the first ball together and do 10 Partner handslap merkins and run back to start together and do 1 Burpee.

Run to 2nd Ball together and do 10 partner handslap big boy sit-ups and return to stop sign together and do 1 Burpee.

Continue this alternating plan until everyone completes 9 rounds

Early finishers do squats until the 6 was in

Mosey over to a wall where we did some wall sits while each of us takes a turn and runs out and completes one Burpee

Short rest then repeat but increase to 2 Burpees

Change it up next round and do BTTW and 1 Burpee

Round 2 BTTW and 2 Burpees but go 2 PAX at a time this time so our shoulder s dont crumble!!!!

Mosey back to COT area to finish up with some AB Lab

Announcements, Yeti coming up and some PAX training for a GORUCK Heavy in a few months!!! Good luck with training and stay healthy everyone.

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