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.
Eleven strong entered the Area 51 hotbox known at Centurion. Per Emoji, 110 degrees in Nevada is like 75 in Charlotte since they don’t have much humidity. Pay attention and you can learn something every day (regardless of how true it may or may not be) I promised Homeboy and Shoe I would keep the miles under 2 miles and we came in at 1.6 miles. Average that with last time I promised an under 2.0 mile boot camp and I am just under 2.0 miles. Your welcome
The Thang:
Warm up with ascending Burpees from 1 to 10 (we skipped 7, 8, and 9 – more later) and called exercise in between each number. Mosey across 51 after short bear crawl and head over to the rock pile off McMahon Drive. Tested out a new exercise with rocks – lift, overhead press, and throw the rock. Thankfully no one got hurt and YHC decided to consign that exercise to the closet, never to be seen again (works fine with sand bags). Curls, push presses, skull crushers and rock carry up McMahon and back.
Ditch rock and head down to the swimming pool lot for some partner work. Partner 1 does called exercise up the lot while partner 2 does called exercise at bottom. Thanks to reminder from SlimFast, we did 7 burpees we skipped during warm up. The other PAX were very grateful that SlimFast reminded me that I had skipped 7-9.
Head over to the old starting spot next to the now open art center for CCHS (I will reach out to see if we can go back to parking there for Centurion) for a few minutes of mary. Complete 8 burpees (once again the pax thanked SlimFast
Head over to road between parking deck and football field. Bear crawl to wall, jump/climb over wall, head to opposite wall for 5 donkey kicks and then back over wall and back to fence. 15 Dragon Flies in cadence and then repeat the bear crawl/wall climb/donkey kick circuit.
Up stairs to top of deck and then finish the burpee circuit with 9 burpees. Back down stairs over to the brick patio for some incline merkins, slow squats, and decline merkins.
Mosey back to starting point and run out the clock with burpees.
Naked Moleskin
Great group and shitty weather (humidity of 125% if that is possible). My posse from the neighborhood showed up to help get our count over 10 and much appreciated. It is easy to get stagnant so change is good. Also, we have to continue to headlock guys to grow. Landfill showed us the way by recruiting Dinero – good work.
Not only can I see into the future, as Emoji pointed out, by moving the pax off the road right before a car came plowing thru, I can see into the past, per Snuka, when I called the exact same circuit as last week with the wall climbs.
Shoe has the baddest motorcycle in Charlotte – a Ducati. Looks like Tom Cruise when he rolls in on that thing. Can’t wait to hear how it goes when/if he gets it over 25MPH.
Slim Fast likes to poke the bear since he is under 30 and can run circles around the rest of us. The extra burpees helped him reach his goal.
Per Horsehead (stolen from another BB), there are only 21 frosted flakes in a serving and that seems stingy.
As always, I am blessed to have the opportunity to lead such a fine group of men.
Announcements:
Please consider participating in Tour de Turns on August 6th. Great family event to support to great causes – Loaves and Fishes and Friendship Trays. http://www.tourdeturns.org/
Working on effort to ramp up men involvement in schools. Look for more information in August/September. We need more men involved in our schools to mentor young men.
If you’re looking for a BOGO deal on a warm Sunday afternoon, you’ve come to the right place. This is a combo backblast/preblast for Saturday’s Olympus where we concluded Ickey Shuffle’s Fighting Shape plan and the next kettlebell program that will start tomorrow at Swole and continue for the next 6 weeks at Swole/Meathead/Olympus.
I pulled up to Calvary around 6:55 and found a few cars waiting for me. The Worm, Kryzezwski (I’m never going to spell that without some sort of autocorrect helping me), and Mighty Mite were there, but only BLC’s swagger wagon was in attendance. I began unloading the bells and Tupelo’s native son came jogging up. #strong
After a quick disclaimer (don’t hurt yourself), we started with the warm up:
Sufficiently warmed up, it was time for the main event:
Rest 2:00, then repeato for 5 total rounds.
Rest 2:00, then repeato for 5 total rounds. Wild Turkey wrapped up his 8 mile ruck and jumped in for the last 2 rounds. #badtiming
A few minutes left, so we went right to the Mary portion of the morning’s activities:
The End. Circle up with the Rock pax, led by Magoo. The Rock had an FNG (Percy, from Memphis) and BLC took us all out.
Announcements:
Moleskine:
Teaser:
As promised, we’ll be starting a new program tomorrow at Swole. I’ll be the Q and Mighty Mite will Q at Meathead on Wednesday (now that it’s written here, he has no choice). The next program is another one from Joe Daniels, who came up with the Kettlebell Only Muscle Gain (KBOMG) program we did a few months ago. You know what that means: a multi-colored spreadsheet with lots of video links and some weird exercises. This program will have a mix of singles and doubles, so either bring doubles to the workouts or check out the program the night before. The Q could also post on Slack the day before if he was really on the ball…
Here’s the link to the Swing this Kettlebell Complex ProgramSwing this Kettlebell Complex Program. It is structured as a warm up (Q’s discretion), a main complex, and a finisher. The Q can add carries, Mary, or additional KB work if there’s extra time.
Use the FITT principles to plan your workout schedule
F- Frequency: The number of times you exercise per week
I – Intensity: You can rate your fitness intensity level with heart rate levels and perceived exertion (scale of 1 – 10). As a general rule 80% of your exercise time can be moderate and 20% should be high-intensity.
T- Time: Experts recommend 3 hours of physical activity for maximum health benefits. That’s four 45 min workouts.
T- Type: Generally, you should engage in a variety of exercise – cardio, strength and mobility/stretch.
Eight came to slay at Nightmare on Elm. The rain held off, but it was humid.
Quick lap around the theatre and COP
Side straddle hops
Imperial walkers
Steve Earls
Plank jacks
Cone drills
1 – 20 ft forward, 40 ft back 20 ft forward x 5
2 – Zigzag cones x 4 x 20 ft
5X
Kate Bush (Run up that hill)
20-20-40 R1
20 sec burpees
20 sec 1-arm plank
40 squat variety
x3
20-20-40 R2
20 burpees
20 plank
40 lunge variety
x3
Cones drills x 3
Kate Bush
20-20-40
‘merican push-ups
Superman
Abs (flutter, leg lifts, sit-ups)
x3
Cone drills X3
Review
Thank you to everyone who came out. I was really happy to lead this site to offer additional variety to the F3 SCLT AOs. We’re offering low-miles workouts with high intensity drills. HIIT workouts are among the most efficient ways to boost cardio and strength. Plus, it increases your metabolism to help lose weight.
The crew put in work this morning. Not a ton of chatter, but lots of encouragement. I saw everyone pushing through reps. It was nice to see some folks I haven’t seen in a while including Mighty and Kelley. Plus, Lafawnduh and I’s sons go to the same Boy Scout Troop.
Stay strong! See you in the gloom!
When chiseled started the workouts were planned around miscellaneous exercise equipment (which is still available for use), and light to no running. You had to seriously plan the workout or you would fall short. It’s been some time since I Qed and it felt liberating!
Warmup:
DiCCS given
Mosey Walk to the first cone, half the pax dropped off their coupons…walk to the next cone and drop the rest coupons. Let’s mosey!
As we moseyed I explained the loop, well more of a triangle. It was at that moment I knew I messed up… Schneider successfully Q-jacked me… but what he said made perfect sense. “Deadwood why don’t we split into 3 groups?” I can’t count and we had 7 pax and 3 stations…
The Thang:
Break up into 3 groups (thanks Schneider)
1st station (towards where we park) – Do the reps and then run to the next station
2nd station (towards where we enter the lot) Same as above
3rd station (around Mt. Chiseled)
Hairburners 10,35,45lb plates. – We did hairburners until group 2 relieved us
Next, we all planked in a row and pulled a 35lb dumbbell under us, and passed it to the pax beside us. We went back and forth down the line maybe 6 times.
Is there a name for this? Plank and Pull? Plank and Pass? Jurys out
After working on our core I felt like our legs needed a little more attention. You’re welcome!
We definitely couldn’t leave out abs!!
Mosey back to COT..30 secs…5 burpee’s on your own.
The Moleskin:
Today was tough but all the pax crushed it, even the form police would have been proud. Thanks for the opportunity to Q!! Special shout out to Elmers for helping me set up!
Announcements: I think there is a blood drive this Saturday, see Ghosted.
**I’ll buy any 2 pax lunch tomorrow at Maxwells if they sign up for the blood drive!** DM if you’re one of the two!
Another beautiful muggy morning in the gloom. It is getting noticeably gloomier as the morning twilight is now waiting until we finish COP.
After COP (include a little yoga with strong admonition not to do a circle of back pain) we did an ascending-ascending-ladder of burpees up the parking deck (up to 7). On top of the parking deck we did donkey kicks and hand slap merkins up to 10. Then back to the ground for supine pullups and supermans up to 7. Finished it off with one set of curls at the rock pile.
It’s a blessing to be with you guys. Especially happy to have GOP and Preschool back with us and Half-Pipe making an appearance at Centurion for first time.
My AO VQ at The Valley. We started off with some pull up and hanging work on the bars at HFES. Then I introduced the idea of a bear den. Q calls the location of the next den, and we all run towards it. First one to get there calls, “Bear Den!” and all the PAX start to bear crawl towards each other to form a pack. We did about a 2.5 mile loop that way. It was a lot of bear crawling. On the way, we stopped for some dips, and some wall climbs (my first time satisfying the movie boot camp stereotype), and some core work.
Good work gentlemen. I’m honored to be a part of this crowd.
Not sure if it was the pandemic, the introduction of the 4-day workweek, or ultimate Friday, but Friday bootcamps used to have a strong showing. The most likely culprit would be ultimate Friday and its innate superpwoer to kill pax confidence in a bootcamp beatdown. Of course that confidence, would have to be as weak as a flying plastic dog toy. It’s not like bootcamp beatdown confidence has to compete with a gigantic golden dancing rhinoceros that spits diamonds at ballistic velocity. Or that the ultimate crew’s moment to moment gameplay’s as tight as a gnat’s arse. (Yes, I just wrote an insult that included the word arse and did not refer to any part of the male or female anatomy. And that’s why I’m a professional, kids.) It’s just a plastic toy that has the joyful outlook in life of not decaying in a landfill and then ending up in the ocean. Still can’t figure out what all the excitement is about.
So, YHC has been dodging the Q at Kevlar for a few months. Maybe not dodging so much as conveniently YHC having “other things” come up, like tattoos or injuries that may or may not be related to late night running at the Arboretum followed by later night “recovery” in the parking lot with 18 – 30 of YHC’s closest 12 ounce friends. Life happens.
In this case life just so happen to have happened to Orange Whip and his scheduled Q for today. And when the Slack call went out for a replacement Q, YHC felt just bad enough about his prior behavior that the only good decision was to step up and volunteer. Here’s how things went down.
Warmup: run around the field. 5 burpees. SSH, 4 burpees, IW, 3 burpees, Low Slow Squats, 2 burpees, Merkins, Peter parkers, parker peters, 1 burpee.
Run across the street to the gazebo. dips, lil hazes, derkins (not FiA merkins), x 10, 15, 20 with a bear crawl to rotate around the gazebo between each set
7’s Gazebo to Cemetary, merkins and jump squats
Run back to the field. At one end, 15 merkins. Run to mid-field. 15 jump squats. Back to start, 15 merkins. Opposite end, 5 burpees. Back to baseline 15 merkins.
Center of the field, 4 corners
Center: 10 4 count Flutter-kicks
Corner 1: 10 Heels to Heaven
Corner 2: 10 Boone Crunch L
Corner 3: 10 LBCs
Corner 4: 10 Boone Crunch R
Time.
Molly-Skinny
“That was just the right amount of burpees” – Poptart
“That beatdown followed the time honored tradition of extracting sweat with all the fervor of a retro arcade extracting coins from the pockets of unsupervised schoolchildren” – Unknown
These were just some of the quotes that could be heard as the pax wrapped up a classic bootcamp beatdown. Showing once again, that Fridays are for more than fartsacking or running around wearing Mr. Brady’s kids soccer pennies. On the other side of 51 Lorax was all by himself with the echoes of a well planned … well, of something. Base on the Slack-blast it was someone pissing themselves and crying in an amusing manner. And yet, 3 miles away the men of Joust followed Geraldo as the circled the field of ultimate dudes hoping to “snag the bee*” and convert some of those far younger men to MFBCGA.
*Bong hits, anyone?
6 PAX woke up to a cool Monday morning, stumbled out of bed, and found their way to Waxhaw Elementary School to witness my first bootcamp Q in about 8 months and the latest episode of Lycan.
After a less then perfect disclaimer, we were off. Mosey to the back of the school, avoiding a car that followed us to the back lot, and circle up for:
COP:
SSH x 10, Merkin X 5, LBC X 10, LSS X 15. Merkin x 5. LBC x 10
Mosey down the gravel path and cross over the yellow gate to the abandoned Museum of the Waxhaws property for:
THE THANG:
Find some rocks (some smaller than expected) for arm work: Curls, tricep extensions, and shoulder press.
Mosey to the parking lot near the rocks.
Run from one island to the other for merkins, diamond merkins, Bobby Hurleys, jump squats, and ab work.
Mosey down a path to a pile of blocks for more arm work:
Curls, tricep, shoulder presses, triple lindy. Stretching the shoulders in between sets.
Mosey back to WE, behind one of the ball field to a shelter and use the benches for leg work
Step ups and split leg squats. Different cadence counts to keep the PAX on their feet.
Mosey around the ball field to find a hill for Triple Nickel.
Merkins and abs.
Mosey back to the front of the school for a round of Mary, each PAX choosing an exercise.
Cross the parking lot back to launch but stop for the called plank.
Regular plank, 6-inches, elbow plank, regular plank, Makhtar N’Diaye.
MOLESKIN
I am not sure Site Q Dunkin knew what to expect from me this morning, since I typically only post/Q one boot camp per year (Thanksgiving-Turkey Jam) and neither did I. My initial thoughts were to have the PAX run to Millbridge and back. But I opted for a simpler workout, focusing on the basics, nothing too fancy.
There was a lot of activity at the school this morning, not necessarily from us, but a few cars coming into the parking lot and buses running. So much for schools being out for the summer.
Goodfella’ and Transporter kept the mumblechatter running, mainly whining about the wet grass, one opting for some version of a squat instead of LBCs on the Triple Nickle.
We are thankful for the return of Graffiti, his first post after suffering from a stroke. He put in some great work this morning.
Thank you for allowing me to lead this great group of men.
13, including 2.0 2.0s for a moist adventure.
Cottonmouth, Turkey Leg, OT, Alf, Mildew, Hoover, Master Builder (2.0), Geraldo, Geraldo 2.0, missing several names who are important – please fill in the comments if you feel so moved to do so and right this wrong.
Note that the TriFuseNik (Gloss, Spackler, Puddin) was not present. Nor was the TriConfuseNik (Flipper, Lex, Curd).
I decided on a loosely planned off-campus adventure and boy did it deliver!
First, we ran to Cary “Runstopper” Ridge for some warmups and the first of many regroupings.
Continue to Davie Park where the early-bird soccer clan had the turf field jammed up , so we went with playground sets while the police watched us and then ran aroudn the parking lot while the garbage man dumped hot Who Hash all over the pavement where we were running. It was quite nice.
Next activity was running down KnockTurn Alley on the other side of the park, with exercises at the light poles and some partner work in the parking lot. Alf and TL partnered up and finished 15 mins before everyone else. Apparently, everyone in Charlotte was invited to a secret party at the clubhouse, so we dodged a steady stream of cars on the road, including Randy Quaid in a crop duster.
It wouldn’t be a proper adventure without a sketchy shortcut through the woods, so we made that happen and returned back to home base for some drippy wet Mary.
Just a few observations, some from the workout and few more from the heart:
Just remember, for only $2.00 a day, you can help a helpless helper with a helping of help. Your call itself says, “I’m here to help”. Please call right now.
[In the arms of an angel
Fly away from here
From this dark cold hotel room . . .
truly,
Horsehead