Author Archive MAD

Old Boys with Dirty Toys at Body Shop

6 old dues (5 respects) showed up at the Body Shop

This is what went down:

Warm Up: The Usual aka SSH, IW, LSS, slow mosey with dynamic running to scope out the AO (YHC’s virgin post at this awesome AO), plank-o-rama while waiting for the final member of the team.

 

It’s Your Thang: Welcome to the Curb of Pain where we had 10 stations set up with gear.  Time keeper ran around the parking lot loop while the other 5 did strength training.  After all had run we moved to the next 5 stations.

Time for recess on the playground: 1000 (ish) team reps of bench dips and air squats

Back for round 3 with the gear, pax choice – we got rid of the sand bags and jump rope.

Carry gear back to launch.  Time for some sprints (no time for Mary).  Done.

 

Gear stations included: kettle bells, ruck plates, sand bags and the following exercises:

chest press, curls, tri extensions, lawn mower rows

goblet squats, step ups, jump rope

sandbag thrusters (clean, squat, press), sandbag bear crawl drags (pax favorite)

maybe a few more, that was hours ago

 

Music playlist included songs from: Twister Sister, Beastie Boys, Bodeans, Funktown America, Quiet Riot, Tom Petty, Guns N Roses, and a few others

 

Mumble Chatter: Didn’t catch much due to the above but apparently Twister Sister (or was it Quiet Riot) has a Christmas version of their hit single, nobody wanted their jump rope form video’d, in fact the jump ropes were told to go back to good will, that’s all I caught.

 

Everyone worked hard this am and we covered a surprising 1.5 miles just running in between sets and back and forth from launch to the playground.

“twas an honor and privilege to celebrate YHC’s B’day with these new friends and was worth the early alarm and long drive.  It you haven’t posted down here before it’s a great AO and a great group of pax.

Take Out: Gratitude:  Get some.  Share some.

Announcements: Iron PAX Challenge starts this weekend and there are several AOs around Waxhaw that will be participating if you don’t want to do the work outs alone; a cool event I didn’t catch the details of that includes brews and BBQ and biking or running?  Carolina Thread Trail from one of the pax’s home – ask around, sounds great; CPR RUCK 11/5/22 – look for the pre blast in the BB section or on slack – good livin’ while learning CPR.

Pre-Blast: CPR RUCK – Saturday Nov 5th 7:00am

What: CPR RUCK event

Wait, what is that? A team building endurance fitness/rucking event with a focus on CPR education and certification

When: Saturday Nov 5th at 7:00 am

Where: Charlotte , NC (alternative location: Matthews, NC).  Start/End point TBA.  Planning to finish at a local brewery for optional food/drink/fellowship after the event.

Duration: Approx 5-6 hrs

Cost: Total is $35.  Breakdown: $20 for the rucking event (this will pay for your unique velcro rucking patch to be earned at the completion of this event and your American Heart Association CPR certification card) + $15 to be paid directly to the American Heart Association for online CPR training to be completed on your own prior to the live event. (If anyone want to join us for the rucking event and learn/practice CPR but not pay for the online video or the certification card then cost is $5 (for the patch).

What can I expect during the rucking event?  Exact route and specific exercises will not be released.  Show up to find out.  This is part of the fun/challenge!  Expect to ruck 8-12 miles, complete approx 3 ruck PT workouts, carry additional heavy “stuff”.  Work as a team to complete the reps, carry the weight, complete the tasks assigned.  Finish together as a team.

Tell me more about the CPR component: The standard pathway is to sign up online and pay for the American Heart Association (AHA) virtual CPR class.  Complete this on your own prior to the event.  Should be a 60-90 min video.  During the live rucking event there will be some periods of discussion and training related to CPR and commonly used first aid.  There will be a specific point in time and place where everyone will have an opportunity to practice CPR on manikins and subsequently perform CPR for a skills check off.  Practice till you get it right.  Once you pass you will be eligible for your AHA CPR Card (which will come to your e-mail a few days later).  If anyone wants to join this event but not spend the money or time for certification in CPR that is ok.  You are still welcome to join us and learn/practice CPR with us.  Likewise, if you are already CPR certified but want to have fun with us for 5-6 hours you too are welcome.  Note: there is not enough time during this event to hold a traditional face to face CPR course.  We are using the blended CPR option for this event.  If anyone is interested in attending a traditional CPR class please e-mail me as well.

We will likely use the American Heart Association Life Saver First CPR AED course.  Once you register for the event we will email you a link to sign up for the online training.

Will I have to do CPR on someone else?  Absolutely not!  You will learn all the skills you need to know during the online portion prior to the event.  We will review some of those concepts and practices as we take breaks from exercising.  Everyone will practice on the manikins until they master the skills for the individual skills check off with the instructor.

Will I have to do mouth to mouth?  Absolutely not!  In fact, the rescue breaths will be simulated and are actually optional.  The main focus of CPR in 2022 is on the depth and rate of chest compressions and on how to call for help.

Do I have to be CPR certified to do CPR on someone who needs it? Actually, no.  You just need to be willing to help and need to know how.

How long is the CPR certification good for? 24 months

What is the anticipated pass rate for the CPR skills test? 100%.  If you don’t get it right on the first attempt you will get a chance to review and re-attempt again.

What is an AED? Automated External Defibrillator.  These are now very common in schools, offices, and other indoor spaces.  You will practice and learn how to use these simple but life saving tools as well.

What is the anticipated likelihood of finishing the 5-6 hour event? 100%.  Just keep going, don’t quit, and ask your team mates for help if you need it.  It is a team event.  It is not a race.  Everyone starts and finishes together.

Tell me more about rucking: www.goruck.com/pages/what-is-rucking

Is this a closed F3 event?  No,  This is an open event.  While it is anticipated that many F3 pax will attend, feel free to invite your friends and family.  This is not an F3 custom event or a GORUCK sponsored event.  It will have many similarities to the traditional GORUCK Light or GORUCK Basic events but there will not be a military focus.

How much weight do I need to carry in my ruck?  There is no required weight!  Recommended: 20lb ruck plate if < 150 lbs and 30lb ruck plate if > 150 lbs.  If you think you need to use a lighter weight, email prior to the event to discuss.  Alternative to a ruck pate would be wrapped bricks or bags of sand.

How many will be participating?  At this point we will cap the event at 25 participants.  We will have a waiting list after that.  This is subject to change.

Indoor/Outdoor/Weather?  Event is anticipated 100% outdoors, rain or shine.  Small chance if weather is terrible we might go inside for CPR manikin practice and skills test.

Gear List:

Rucksack

Ruck Plate -There is no required weight!  Recommended: 20lb ruck plate if < 150 lbs and 30lb ruck plate if > 150 lbs.  If you think you need to use a lighter weight, email prior to the event to discuss.  No judgment.  Push yourself but be safe.  Alternative to a ruck pate would be wrapped bricks or bags of sand.

Hydration Bladder

Nalgene type water bottle (electrolytes recommended)

Reflective Bands on the Ruck

Small first aid kit

Working gloves

Hand sanitizer or wipes

Medical gloves optional

Photo ID, $20 cash for emergency

Recommended: Oral rehydration salts, headlamp

Optional: face mask(s).

Team Gear List:

One 20 lb team weight

One American Flag

What if I want to participate but am unable on Nov 5? If there is enough interest, we hope to hold this event again – hopefully annually.

What if I want to get certified in CPR but do not want to do the rucking event?  E-mail me and I can direct you to many options for either blended learning or in person learning.  Also, we hope to expand the concept of combining CPR training with exercise in 2023 into other less intense fitness events such as a 1 hour F3 or FIA or other group workout or a neighborhood 5K to be followed by CPR training.  Let me know of you interest and stay tuned.

Where can I find like minded people to train with?  There is a growing rucking community here in the Charlotte area.  There are also online training programs that will offer to connect you with others as well.  Search for some of the following online and let me know if you need help as we can likely direct you further.  Rucking is simple and the ruck PT is simple to learn as well.  Once we have a participant list, if willing, we will create a group e-mail for purposes of training together if desired.

GORUCK Tribe-Training, Pathfinder Ruck Training, HDT (Heavy Drop Training), All Day Ruck Off – Event Training, Ruck.Beer, F3 Nation,  FIA Nation.

I’m in.  How do I sign up? E-mail alfredjnewman3@gmail.com.  We will send you a link for payment ($20 to reserve your spot; $5 if you just want the patch and the experience but not the certification).  We will send you the link to sign up for online CPR training and other details as the event approaches.

A Walk in the Woods

Once upon a time 3 guys met in the woods. One came from the North. One came from the South. And one came from over there a ways. This is their story:

COP: None

The Thang:

Ruck: 3 miles at 15 min/mile pace

PT: Stopped half way through for the following exercises led by YHC and Pusher:

Ruck Swings

Ruck Curls

Ruck Overhead Press

Ruck Squats

Ruck Lunges

Bear Crawls with Ruck

Crab Walk with Ruck

Merkins IC

LBCs

Flutter kicks with Ruck Hold IC

Finish with a short ruck run/shuffle to endex

Moleskin:

YHC knows these guys from work and we’ve been talking about rucking together for a while and this was their first foray into rucking, so welcome!  Pusher is an active F3 brother from The Fort but new to rucking. He borrowed his ruck from F3 Cake Boss (T-claps to Cake Boss for the loan).  Charlie Fernandez is an FNG from the Metro region, and while new to rucking like this, he just finished a 100ish mile backpacking Boy Scouts trip lugging 50 pounds in his pack, so he came ready today. 

Start point was the greenway at Rea and Bevington.  Head lamps were required as we walked into the dark woods.  No other people.  No deer today.  Just a few animal noises from the swamp and woods, and the jingle jangle of weight plates bouncing around in Charlie’s ruck after the bear crawls dislodged them .  Lot’s of talk about F3, GORUCK, Pathfinder, Heavy Drop Training, The Bear Climb, Boy Scouts, College Football, the highs and lows of raising teenagers and the joys of family, how having a goal helps us motivate to get up and get out and push ourselves. No talk about work.

YHC considered whether or not to make this an F3 workout and whether or not to write a BB.  Since we had 2 F3 pax and an FNG, the decision was made to start with a disclaimer and lead on in F3 fashion, so we did.  I think every FNG deserves a back blast, so here it is.  YHC was motivated by Horse Head’s recent back blast: https://f3southcharlotte.com/2019/08/23/614/

I think this hits several of his reasons to write a back blast: reason # 1 for sure, and if you are still reading, then that satisfies reason #2.

While many names were considered, Charlie was dubbed Man O’ War because although the Fernandez family is from Louisiana, the name is Portugeese.  With a strong name like that he is expected to post again.

YHC is a little rusty as I’ve been doing some solo ruck PT/rucking and have been away from F3 and Q’ing, so I forgot the Take Out.  Let’s all take a moment to make a short gratitude list.  No matter how bad things get, we can always find something to be thankful for.  For me, that get’s me out of my head and away from my selfish thoughts and desires, and re-directs me towards others.  What are you grateful for today?

Aye!

Fire and Rain…86 Flights

6 posted in the rain this morning.  3 pre-runners began and finished.  1 peeled off due to a foot/gut issue and didn’t make the main event.  4 others joined YHC at 0530 to make a total count of 6 PAX.

What We Did:

Mosey to top of stadium steps near playground, carrying kettle bells and a sand bag.  Parnter up.

P1 run steps down and back up.

P2 do called exercise: Merkins, Dips, KB curls, KB upright rows

Flap Jack

Repeato till 0610

For extra credit cary sand bag down and back up steps as desired

Ring the bell at the play ground after each flight

Why We Did It:

86 Firefighters lost their lives in 2018.  We attempted to run 86 flights per team this morning in honor of their memory.  Time did not permit anyone finishing.  One team completed 70.  The other two teams completed 53 each.  Everyone was getting after it.  Not much mumble chatter.  So the PAX were encouraged to make up that deficit to hit 86 flights on their own next time they see some stairs – at work or wherever.

The idea was to ring the bell after each flight to honor one of the fallen. 

The exercises were all upper body so that half time was spent running steps and half working on upper body.

As expected this seemed a little easy and/or boring at first but nobody cares what you can do fresh.  It’s what you can do tired and wet that counts.  Everyone kept at it till time was called and it definitely got harder.  Good work men!

Rain mostly held off until we had returned to launch for a few minutes of COT. After 86 SSH, 10 low slow squats, 10 mountain climbers, etc., the rain came tumbling down and the others agreed to call it 2 minutes shy of 0615.

Thanks to Ductwork for the take out.

Thanks to the site Q’s for the opportunity to lead. Thanks to the men and women firefighters who protect us day and night. The quote for the day is from Stephen Covey: “I am not a product of my circumstances. I am a product of my decisions.” Thanks to the 5 pax who joined me today. Thanks for making the hard decision to get up and get after it. Iron was sharpened and for that YHC is grateful. SYITG!

Pre Blast – Joust 2/22/19

Come one come all, short and tall

Come young and old and meek and bold

Regulars and Cotters and FNGs too

Join YHC is what you should do

It’ll be warm and dry and calorie saving

Snug in your fart sack, YHC is saying

Do the harder thing and meet in the gloom

The AO is big, we have enough room

Simple but hard is what is on tap

But warning you might need your shower cap

A little warmer indeed but wet nonetheless

We’ll be in the rain so pick the right dress

We’ll honor the memory of those who fought fire

While running steps, reps going higher

Partners perform kettle bell curls and merkins

And Kettle bell rows and bleacher derkins

Will you fart sack and accept slow doom

Or will you bloom and meet us in the gloom

The choice is yours YHC holds no grudge

This poetry is but a gentle nudge

Remembering the Fallen #86

11 Meatheads honored the memory of our fallen firefighters and got after it.  This is how we did it:

Warm-up:

SSH IC x 86

(you read that right)

Part One:

20 reps each:

Merkins

2-Handed Swings

Upright Rows

Goblet Squats

Flutter Press – 4 Count

Curls

Triceps Extension

4 rounds of above to = 80 reps each

6 reps of each in cadence to finish 86 reps of each

Part Two:

Farmer Carry 86 steps down. Now come back. If your bells don’t way the same, that’s life, train for it.

Partners: 86 Double Swings per team, switching off as needed

6 MOM: Freddie Mercury, LBC’s, Alternating Toe Touches, The Egg, The Protractor, Flutter Press, Heels to Heaven

The What and The Why of 86:

We lost 86 firefighters in 2018. This work-out is in memory of those who lost their lives serving their communities, protecting their fellow men, women, and children from fire, accident, and unforeseen medical emergencies. This work-out is in memory of those wives, husbands, children, and parents left behind. Let them not be forgotten. Thank a firefighter or first responder next time you see them.

The Pax got after it today and not much mumble chatter was heard.  When YHC arrived at 5:20 there were a bunch of empty cars. 60% called for the Meat Runners to do some pre-running.  This was a cardio-intensive WOD, so T-Claps to those who doubled down for a pre-run. I think the following get the nod, but if I missed someone my apologies.  In fact, I may be giving someone extra credit. Oh, well… Fletch, Wild turkey, Chin Music, Header, Fireman Ed, Witch Doctor. Fletch was working with a heavy looking bell, not long after enjoying the sites of Moab, UT where he completed a high altitude ultra-marathon.  Wild turkey was also alternating between 2 heavy bells. Fireman Ed seemed to be involved in the most commentary today, and was mistaken for Jimi Hendrix (but not Eddie Van Halen). Chin Music and Header seemed to be carrying on a long conversation all morning, as usual.  Seems like Baracas and Fireman Ed got involved at a few points. Sounds like there are a few Clemson fans among us and they are happy these days. For a while, I was happy for them. No, really. I even texted one of my Clemson friend’s at midnight on 1/7/19 to congratulate him.  I’ve accepted it and felt truly happy that these fans get to enjoy a little bit of what Bama fans have been enjoying for around 10 years now. However, I think I’m done now. It’s been about a month. I’m tired of seeing so much Orange. Flashbacks of Auburn fans. Ready for September and another season.  However, I’ll officially congratulate Gummy here, since he is one of the few who still read these back blasts apparently. Where was I? Oh, yes. Homer, Witch Doctor, and Bundle dug in and kept putting in the work with each rep too. And Hoover took the lead on the partner double KB swings, knocking out 20 up front, setting the pace, and encouraging me to push a little harder.  Thanks to all the pax for working so hard this morning.

The mary go round was an add-on.  This WOD in the garage took a little longer and I figured we’d not quite finish the 86 double KB swings.  As usual, the pax worked hard and fast. The crowd pleaser was The Egg. After consulting the Exicon, The Egg does not exist.  Fireman Ed got some flack for it this morning. However, it was difficult for YHC to get 1 correct rep in. So, here’s a plug for F3 Gumby on Wednesdays.  I know I need more broga work. However, the mary exercise that I found most difficult was BA’s Protracted Protractor. Took forever.

Thanks to the site Q’s for the opportunity to lead this am.  It’s hard for many of us to step up and chose to lead. Let’s try to find some way to do a better job leading others, at home, at work, with family, friends, strangers.  Find a way to thank someone for something and do something nice for someone else. It may just save someone’s life. Let’s take a moment to admit something to someone and apologize where needed.  Let’s look at all the things we have to be grateful for. Let’s forget our selfish desires for a moment and try to really be third, putting God (or some power greater than us) first, our family and others 2nd, and ourselves 3rd.  

Lastly, if you missed a few reps today like me, either from taking a breather and starting the next set a few seconds late or just not being able to keep perfect form past rep 18 out of 20, that’s ok. We kept ourselves from getting hurt. However, we owe ourselves and each other these reps. Join me this week and finish out the last few reps on your own one night or this weekend. You’ll be better for it.

PAX: Fletch, Homer, Wild Turkey, Fireman Ed, Baracus, Chin Music, Header, Witch Doctor, Bundle, Hoover, MAD (QIC).

SYITG

MAD


Flippin’ Tires in the Freezin’ Rain (and other asundry exercises)

2 of Area 51’s PAX endured the gloom and made themselves better while you were warm and dry. Due to peer pressure a sense of responsibility and commitment, we both showed up to get some work done.

 

Pax ran a loop of parking lot waiting on other fools pax. Nada.

 

COP:

SSH + Squats under cover

 

Mosey down to Highway 51, head fake left towards William Davies Park, about face and land at the day care/pre-school next door.

 

Main Event:

Parking lot sprints

Parking lot loops alternating with a series of body weight exercises pax pulled from a big orange Home Depot bucket while staying somewhat dry under cover.

Tire flips and sprints in the rain.

Mosey back to launch for COT. Done.

 

Moleskin:

 

2nd F was strong this morning as YHC celebrated 3 years in F3 while getting after it in the rain along side site Q Thunder Road.  One of us wore hiking boots and arrived home with dry feet.  One of us wore running shoes and arrived home with cold, numb feet.  Original plan weeks ago was for strength work and sprint work on the field.  Forecast and a nagging neck/shoulder injury cancelled those ideas.  Considered running 1 mi to the Rain Tree shopping center and using cover there and doing stair work.  Last minute audible was called after actually experiencing the cold rain a little getting set up this morning.  The adjacent day care/pre-school provided good cover for today.

 

1st F was also good today.  YHC likes to break up the exercises with short run bursts and this was the perfect place to do it today.  No long runs in the rain.  No strava here.  #Iamnotaruuner.  However, YHC started the “Map My Hike” app at launch #IamaRucker, and was surprised to see we covered 94.16 miles in 44:33 with an average mile pace of 0:28 and burned 1519 calories.  Last time I ran 94 miles I burned more calories, therefore the app must have been wrong.

 

Orange Home Depot bucket idea was stolen from an Egypt Q from SOFWIB a couple of years back, right before it closed.  #RIP.

 

After all exercises had been pulled from said bucket, YHC spotted 2 tires sitting “over there”.  Perfect.  Nothing like tire flips in the rain to end a beat down.

 

YHC is grateful for F3 and for the leadership of men like Thunder Road who get up in the gloom (35 degrees and raining is the gloom) knowing kids are off school and come out to get wet and get stronger.  YHC was hoping he’d respond by text last night to just cancel but am glad we pulled it off.  Was fun to get to know each other better.  Time flies when having fun.  Maybe this Q will pull me out of the deep fartsack I’ve been enjoying for a few weeks.  We’ll see.  Goonie was DR, otherwise I’m sure he would have joined too.

F3 certainly has changed my life and provided me a platform for fitness and given me the confidence that I too can be in shape, a belief that I had just about lost hope in over the years.  Shout out to Fireman Ed who was my partner for my first post at Base Camp and gave me enough quiet encouragement to keep me coming back.  As we all do though I keep coming back for the fellowship.  It’s great to see old friends and meet new friends and see each other get stronger while sharing the suffering.  Strong bonds.  Preaching to the choir here.  Does anyone still read the BB?  That’s all.  Peace to you all my brothers.  Stay third this holiday season.  SYITG.

 

 

 

No Surgeons Allowed

9 Meathead vets ignored the lingering rain and make the hard right choice to post at ELE, only to find a growing pile of sand bags, ruck sacks, and kettle bells.  Uncertainty filled the air as YHC led the disclaimer.

 

Warm Up:

11’s with descending swings and ascending merkins

 

Transition/Instruction:

Grab 2 kettle bells each plus all the sand bags and rucks and move over to the bus lot.  Divide into 4 groups.  Each group of 2 or 3 will start at a different corer.  Sand bag and Ruck exercises demonstrated.  Each pax will carry 2 kettle bells around the AO from station to station in between each set of exercises.  Modify exercise or rep count as needed.

AMRAP till 6:13.  Go!

 

Four Corners of Pain:

 

Station 1:  Sand Bags (40,60, 75, 80 pound options) – 10 reps each

Ground to shoulder (alternate L,R)

4 count military press (L to R to L, repeat)

Clean and toss (5 out and 5 back)

 

Station 2: Ruck Sacks (30-50 lbs) – 10 reps each

Ruck thrusters

Ruck overhead squats

4 count flutter kicks with ruck up

 

Station 3: Kettle Bells (large variety)

Upright rows – 10

Squats – 20

Swings – 30

 

Station 4: Body Weight (large variety of shapes and sizes)

Merkins – 10

Squats – 20

LBC’s 30 (you are welcome)

 

Transition back to launch – carry as much as you can, leaving YHCs gear for later pick up

 

COT and Namerama.  YHC with take out.

 

The Skinny:

 

YHC has wanted to explore the other side of the ELE parking lot for quite some time now.  The idea to have 4 corners with pain stations at each corner led itself well to this location.  Part of the fun work was carrying all the gear to and from the bus lot.  T-Claps to the pax whom I asked to bring gear!  They all showed up with car/truck fulls.  We had more sand bags than pax.  We had enough kettle bells for an Area 51 convergence.

 

The idea was do offer some simple exercises with sand bags, rucks, kettle bells, and body weight and allow the pax to both modify down/slow down as needed but also modify up/speed up if desired.  Hopefully those not too familiar with sand bags and rucks enjoyed the introduction and those experienced pax were given a chance to push themselves.  The AMRAP idea is nothing new but YHC was inspired by Alf and McGee and others down at Wednesday’s WAMRAP.

 

The exercises seemed too easy at first, but YHC quickly tired from the grind of doing them over and over (and carrying those damn kettle bells) .  Most pax got in 3-4 rounds.  The sand bag exercises seemed the hardest, or at least the slowest.  YHC realized that most would have uneven weights for the farmer carries but this simulates life well.  How often do you lug your M’s suit case and your own suitcase up some stairs?  Isn’t one heavier than the other?  Life around us is not always balanced.  It’s how we deal with the imbalances that defines us.  Letting go of the need to always be right and to always be in control takes intention, humility, and courage.  F3 allows us to fellowship with other men, be inspired by high impact men, and realize there are things bigger than ourselves worth fighting for.  All while getting in better shape.  #worthevery penny

 

Everyone put out great effort today.  Didn’t hear much mumble chatter.  The 11’s at the launch were in honor of Roster 011,  who was the sole finisher of GORUCK selection class 020 this past weekend.  If you missed it there is plenty of video footage available.  Quite inspiring.

At the launch there was no music and no instruction and there were some questioning stares as to what the plan was and why we had a huge pile of gear.  Took a few minutes to settle into our new location with the tunes and the rotation schedule but then everyone just went to work.   Dora and Geraldo ended up pacing together.  Just another day of ruck PT for those GORUCK vets.  Everyone seemed to embrace mixing up the kettle bells with the sand bags and rucks.  Even those pax better known for running were killing out there this am.  I know I returned home dripping wet from sweat.  Glad the rain stopped just in time for launch.

And the title of the BB comes from this social media post last night: “No surgeons allowed at Meathead tomorrow.  High chance of grip strength failure by noon.  Use caution if your occupation requires cutting, sewing, or fine motor skills”.  The idea being that the farmer carries plus the other work would destroy our grip functionality/strength.  Theory yet to be proven completely but YHC is having a tough time typing…

 

Thanks to site Q’s Voodoo and Witch Doctor for the chance to lead today.

Thanks to those who brought sand bags, rucks, and extra kettle bells – Hoover, Geraldo, Voodoo, Dora.

Thanks to those who provided music for us today – Green Day, The Clash, Steppenwolf, The Cars, R.E.M., KISS, CCR, Tom Petty, Wilson Pickett, Herbie Hancock, Weezer, Led Zeppelin, Buffalo Tom, Gaslight Anthem, Etta James.

Announcements:

Q’s needed for Rock Zero – Saturdays @ Calvary, still at 0700, see Hoover.

GORUCK Ruck Club Battle in Charlotte 10/20

 

Land of 1000 Dances (Hero WOD for Chief Warrant Officer Louis Rocco)

6 HIM took the red pill this morning and are better for it.  This is what they did:

Cliff’s Notes: ran lunged and crawled up and down that deck, carried heavy items up and down that deck, coupon pain stations on top of deck while moving to some funky music (ie 1st title of BB), learned about the heroism of above mentioned soldier on this day in 1970, later awarded Congressional Medal of Honor, made our work/pains seem minimal, lot’s of swinging/lifting/holding/throwing/squatting/grunting/sweating/crawling…

 

After a moderately thorough disclaimer (that happened to cover Charlotte Christian and Covenant Day as well as Charlotte Catholic), we were off for some dynamic stretching in the parking lot/road to include goose walking (crowd favorite), high knees, butt kickers, karaoke left/right, backwards run, and regular ole’ mosey.

 

THE THANG:

 

ROUND ONE – COP #1

CCM  (civilian count merkins) x 5 IC

IW x 20 IC

CCM  (civilian count merkins) x 10 IC

Low Slow Squat x 20 IC

CCM  (civilian count merkins) x 15 IC

Wind Mills x 10 IC (PAX modification in effect here)

CCM  (civilian count merkins) x 20 IC (50 merkins before 545 am – check)

 

ROUND TWO – Run/Recovery up and down parking deck

After each set the Larry Birds will mosey back to join the 6 to keep the team together today.  Last man finishes first each time.

Run 30 seconds + 5 merkins then recover

Run 60 seconds + 10 merkins then recover

Run 60 seconds + 15 merkins then recover

Run 30 seconds +20 merkins then recover (50 more merkins = 100 done by 5:45 am – check)

(planned to extend runs to 90 and 120 seconds but the suck factor of running up hill in the humidity (and knowing what was to come per the weinke) led to a Q modification here.

 

ROUND THREE – Move up hill without running

Line up abreast and after each set again reconvene as 1 team together

Lunge Walk

Bear Crawl (PAX modification again noted).

Backwards Bear Crawl

Crab Walk

Backwards Crab Walk (minimal buy in here)

Burpee Broad Jumps (surprising compliance here – good work men!)

 

ROUND FOUR – HERO WOD Honoring Louis R. Rocco

(Carry heavy stuff up hill)

See below for biographical info

Elevator Action was an amazing video game from 1983.  Today’s elevator action included leading the PAX to the elevator for a surprise.  It was not a restful ride up.  Doors opened to reveal 9 coupons:

Kettle bells: 25 lb, 25 lb, 30 lb, 40 lb, 45 lb, 50 lb.  Ruck with 50 pounds.  Sand bags: 40 lb. and 60 lb.

Team moved all that weight up the parking deck the long way, stopping halfway through each level to redistribute coupons amongst the PAX.  Variety of carrying techniques were used.

 

ROUND FIVE – COP#2 – 9 pain stations using different exercises/movements of the aforementioned 9 coupons.  Rotate every 30 seconds due to limited time.

25 lbs x 2 – double swings

30 lbs – upright rows

40 lbs – Lawn Mower/Bent over rows

45 lbs – T Bag Squats

50 lbs – 2 handed wings

RUCK – hold overhead (crowd pleaser – harder than it looks)

40 pound sand bag – shoulder to shoulder alternating presses

60 pound sand bag – dead lift it, clean it, throw it as far as you can, pick it up, repeat (crowd favorite)

Tunes courtesy of Wilson Pickett (Land of 1000 Dances) , Kool & The Gang (Celebration), The Isley Bothers (It’s Your Thing).  If time allowed we would have grooved to Herbie Hancock (Rockit), Sly & The Family Stone (Everyday People), Harold Faltermeyer (Axel F), Michael Jackson (Don’t Stop ‘Til You Get Enough).  YHC felt funky yesterday, hence the play list.

Then carry all the coupons back to launch via any means/method necessary – avoid failure.  Finish.

 

BONUS – 3 MOM

Flutter kicks with air presses (no more coupons!)

Heels to Heaven

American Hammer

 

COT

Take out by YHC

 

MOLESKIN

This was a great group today.  Ages varied but many respects this morning.  Everyone was pushing hard and helping each other carry the load, literally.  Mumblechatter was pretty mild but started early and kept the clock moving despite the hard work put in.  YHC brought 9 coupons, not knowing how many PAX would show.  Several other great options at other AOs today so not sure who would come.  If we had more than 9 PAX then YHC was going to have us partner up and alternate carrying a coupon and doing an exercise – maybe a CMIYC scenario.  That wasn’t a problem today.  However, we had 6 PAX and 9 coupons – and some were HEAVY.  Was planning to just leave 3 behind and each grab a coupon.  Well, these guys just grabbed ’em all up before I could direct traffic and we were off hauling the ALL the gear up hill.  Again, STONG work by all and even more impressive TEAM WORK.  And, that parking deck is sneaky.  YHC has somehow only posted with a parking deck one time prior in nearly 2.5 years in F3 (and it was at The Fishing Hole a few weeks ago).  The layout of the deck is confusing to me so YHC came early to scout it out.  It just seems to keep on going and going.  After reading the below bio, it was clear that if nothing else we had to move the coupons to the top the LONG way.

 

A few quick plugs.  If any of the PAX liked carrying stuff or working as a team or swinging bells, then check out GORUCK or PATHFINDER or MEATHEAD (even though it conflicts with this work-out time wise).

 

In thinking about Memorial Day YHC wanted to honor/remember one of our military hero’s.  This soldier was awarded the medal of honor for his bravery on this very day, 48 years ago, so it seemed appropriate to discuss this with the PAX this morning and post it here.  What’s equally impressive is that after the war he continued to serve this country in many ways.  After dropping out of HS to join the Army at 17, he returned from Vietnam and promptly earned a college degree.  He was an inaugural member of the US Army’s first Physician Assistant program in 1972.  He served the veteran community through peer counseling, homeless sheltering, college tuition assistance, etc.  He returned to active duty in 1991 during the Gulf War!  What?!  That’s awesome!  He later worked with AIDS and veterans against drug abuse.  He died of lung cancer in 2002 and was buried with full military honors in San Antonio.

 

Here is the medal of honor citation:

 

LOUIS R. ROCCORank and organization: Warrant Officer (then Sergeant First Class), U.S. Army, Advisory Team 162, U.S. Military Assistance Command.Place and date:Northeast of Katum, Republic of Vietnam, May 24, 1970Entered service at:Los Angeles, CaliforniaBorn:November 19, 1938, Albuquerque, New MexicoCitation:WO Rocco distinguished himself when he volunteered to accompany a medical evacuation team on an urgent mission to evacuate 8 critically wounded Army of the Republic of Vietnam personnel. As the helicopter approached the landing zone, it became the target for intense enemy automatic weapons fire. Disregarding his own safety, WO Rocco identified and placed accurate suppressive fire on the enemy positions as the aircraft descended toward the landing zone. Sustaining major damage from the enemy fire, the aircraft was forced to crash land, causing WO Rocco to sustain a fractured wrist and hip and a severely bruised back. Ignoring his injuries, he extracted the survivors from the burning wreckage, sustaining burns to his own body. Despite intense enemy fire, WO Rocco carried each unconscious man across approximately 20 meters of exposed terrain to the Army of the Republic of Vietnam perimeter. On each trip, his severely burned hands and broken wrist caused excruciating pain, but the lives of the unconscious crash survivors were more important than his personal discomfort, and he continued his rescue efforts. Once inside the friendly position, WO Rocco helped administer first aid to his wounded comrades until his wounds and burns caused him to collapse and lose consciousness. His bravery under fire and intense devotion to duty were directly responsible for saving 3 of his fellow soldiers from certain death. His unparalleled bravery in the face of enemy fire, his complete disregard for his own pain and injuries, and his performance were far above and beyond the call of duty and were in keeping with the highest traditions of self-sacrifice and courage of the military service.

 

ANNOUNCEMENTS

Forgot to mention any this am but plenty of options to remember/honor our fallen hero’s and burn some calories with your F3 brothers Saturday and Monday – check other BBs, Twitter, Slack, etc.

 

Thanks to the site Q’s and the PAX in attendance today.  It is always an honor and a joy to serve with you.

 

 

 

 

 

 

 

 

“Only” 4 Exercises

6 men took the DRP and emerged from the fart sack to roam the frozen tundra on hands and feet, up and down stairs and hills – all to do 4 exercises again and again and…

 

Mumble chatter and refusniking seemed to begin as YHC ambled off for a yog to the front of the school and back, with various dynamic warm up exercises en route,  with questioning of the Q’s weinke surfacing as we moseyed to the lower lot for an extended disclaimer and a brief COP.  F3 is not responsible for our health or our fitness.  We are responsible. Not only should we modify exercises as needed (or as wanted) to improve our fitness and/or protect our health and avoid injury, but we are responsible for being a good F3 brother to the pax on our left and right (or way in front in YHC’s case today) and also to those who didn’t make it out in the gloom today.  Happy to have a “sort-of” FNG with us today (see below).  And we are also responsible for being better husbands, fathers, brothers, children, friends, workers, etc.

 

COP

Arm circles and a plank.  Yes that was it.  Arm circles IC (kind of) and plank OYO (kind of).

 

Main Event

#1 Play Ground Grinder

5 pull ups, 30 merkins

5 pull ups, 30 squats

5 pull ups ,30 LBCs

5 pull ups, run the stairs

 

5 pull ups, 20 merkins

5 pull ups, 20 squats

5 pull ups, 20 LBCs

5 pull ups, run the stairs

 

#2 Grandma’s Hill

11’s: Crowd Pleaser

10 merkins on bottom and 1 squat on top

9 merkins on bottom and 2 squats on top

…etc

1 merkin on bottom and 10 squats on top

 

#3 Field Work

10 merkins/20 squats/30 LBCs in end zone

Bear Crawl to 10 yard line

Repeato exercises

Sprint to 50 yard line

Repeato exercises

Bear Crawl to 40 yard line

Repeato exercises

Sprint to end zone

Repeato exercises

 

#4 Stair Work

(Double Trouble) Triple Nickel

5 merkins

Up stairs

5 merkins

Run across to far side

5 squats

Run Down Stairs

5 squats

Run across to near side

Repeat x 5

 

#5 Parking Lot Finale (Wind Down)

9 merkins 9 squats

8 merkins 8 squats

…etc

1 merkin 1 squat

 

Bonus (refusnik of #5 above led to the following)

3 MOM called by pax

WWII sit ups

Can Opener

Total Rep Count (planed)        Total Rep Count (actual (minus any modifications))

Squats – 300                                         215

Merkins – 250                                      185

LBC’s – 200                                          200

Pull Ups – 40                                         40

 

COT

Take out: Yeti

 

Skinny Cold Naked Moleskin

YHC’s Q experience is arguably limited.  However, the mumble chatter to pax ratio seemed disproportionately high this morning.  I guess it’s more about who is there, not how many.  Quality not quantity.  Maybe it was my bearded disguise.  Maybe it was disbelief that YHC was really the Q.  Maybe it was the frozen asphalt.  Whatever the reason, YHC announced, “it’s 5:30, I’m MAD, follow me” and began to mosey away from the pax and for a few moments it was as if nobody was coming.  Surely YHC wasn’t running fast.  That doesn’t happen.  Eventually the pax caught up and most bought into the plan.  However, Kirk in particular seemed to question if I had a plan, and what the next movement would be.  We had a nice but brief conversation about slow playing your hand in poker.  He just knew there was more to the weinke than mosey and arm circles.  He soon found out.

 

5 pull ups seemed like a good number (reduced from a previous version of the weinke that called for 10).  But those playground bars were cold.  And by the end the pax were glad to be done.  An offer to repeato the entire set was quickly shot down.

 

Groans were heard as we approached Grandma’s Hill.  They rose in volume when 11’s were introduced.  YHC always underestimates that hill.  Kirk felt cheated that we only went to the fence and back 10 times and didn’t make it to the blue door.  YHC does not want to see what is behind this blue door he kept talking about.  And nobody took my suggestion to run up there at the end just to do it.  Pop-Tart was heard saying, “Well that really sucked!” Followed by, “Can I borrow someone’s sweatshirt? I don’t want to get my back wet in the grass.” Just reporting the facts, most of which are true. Not only did this hill lead to a little dizziness and nausea but it was a time drain, causing YHC to cut out some promised reps at the end of the work-out.  As posted on slack, money back guarantee, since we didn’t hit all 250 merkins this morning.  Just get in line.  Or just do them yourself if you care that much about them.  Nobody from this group seemed to care too much about the final number.

 

The rest of the work out was pretty easy after that hill.  Everyone pushed hard the entire time.  Kirk and Pop Tart led the way, and still both managed to find time to complain/question the Q – “old school veterans” I guess.  Chin Music and Yeti seemed to have a delightful 45 minute conversation today while simply making this work out seem routine as that ran from place to place, knocking out reps, and never complaining.  Welcome Carberetor!  Jake posted years ago and his original F3 name was “Nuggets”.  Didn’t get into why that was chosen but it clearly didn’t stick and he didn’t return to the gloom.  After a few attempts YHC was able to EH him out with the promise of a proposed name change.  Lucky for him the pax were kind today.  Nuggets has been laid to rest and F3 now has Carberetor amongst our fold.  He pushed hard all morning with no complaints.  This was a particularly hard work out for an FNG or a “kind-of FNG, as Pop-Tart called him in COT.   It took me over a year of posting before I could do a pull up and they are still a bear unless I find a way to keep doing them.  #JustlosemoreweightbystopeatingchickensaladsandwhiceswhileyoutypethisBB. And Grandma’s Hill is, well, you know if you’ve run it how miserable it is.  He kept pushing all morning and finished strong.  Keep coming back brother – it may not get easier but you’ll get stronger and faster (somehow YHC hasn’t gotten much faster…).  I was grateful to have a good excuse to lead from the six today to keep up with Carberetor.

 

Oh, yeah.  The work out was inspired by “The Murph”.  Nobody wore a weight vest today but everyone pushed hard.  I was getting tired of trying to fit in my merkins and pull ups for the January Challenge throughout the day, and haven’t been posting enough to get any done before sun rise, so figured I’d just put them in the weinke.  Which led me to think about “The Murph”.  Decided not to try it in it’s standard form.  Wanted to use that hill.  Threw in the LBCs as a break.  You are welcome.  Sorry for the runners (was that everyone who posted except YHC?) that we didn’t get more miles in.  Next time YHC will bring some miles and some variety.  You are welcome for no burpees and no TGUs too.  In case you’ve been in a closet or an office and somehow missed it, here is a link to the actual “Murph” WOD with info on LT Michael P. Murphy. https://themurphchallenge.com/pages/the-workout.

Enjoyed it.  Thanks.

 

 

 

Announcements

2018 BROlympics 2.bro

Fight For Air Climb – March 24 – The Vue (50 flight, 883 steps) – see Carbureter

http://action.lung.org/site/TR?fr_id=16413&pg=entry

Smokey Mountain Relay – April 20, 2018 – see Kirk

Home

 

Thanks to Yeti and Header for the opportunity to lead today.

 

Aye!
MAD