Archive for year: 2018

QIC: Colonel and Splinter
PAX: Wake, Trinity, Froman, Friday, Nails, Balco, Mailman, Mercy, Bluto, Mr. Belding, Oral-B, Goose, Scrooge, El Chapo, Colonel, Mater, Mickey, Splinter

18 PAX gathered at the peak of Mt. Doom ready to put in work on a crisp Saturday morning. The temperatures were cool but the sun was on the horizon ready to greet us. There were no FNG’s so we went right into 5 core principles and extensive disclaimer that surely made everyone aware of the risks at hand.

Warm-Up:
SSH x 25 IC
Mosey down the driveway, around the wildcat (which got the PAX mumbling that YHC was confused on the loop…however it was all part of the plan on the fly), and continued back through the grass to the precipice of Mt. Doom.

The Thang:
YHC asked the PAX to partner up and get ready for a little competition this morning.

Partner Race:
Partner 1: Run 3 Hill Sprints (all the way to parking lot curb)
Partner 2: Crawl Bear up Mt. Doom to the curb and sprint back down.

Switch and Repeato.

YHC was quickly asked for a demo of the crawl bears up Mt. Doom however had in fact practiced it before as to not break the unwritten rule of (if you can’t Q it, don’t do it). The PAX seemed VERY excited to get started on these so we got to work.

Mercy joined up after the switch as there was an emergency nature calls situation at the start of the beatdown. He did however attack that crawl bear up Mt. Doom and pushed through to the top!

After the switch we mosey’d back up in a serpentine fashion and back around the wildcat to the parking lot for Colonel to lead us in a circle of pain.

Colonel COP:

50 seconds on with 10 seconds to rotate and start next exercise
Stations as follows:
Manmakers with 15 lb dumbbells (burpee with dumbbells)
American hammers next on rotation
Manmakers with 20 lb dumbbells
Plank jacks on rotation
Slam balls – 25 lb slamball – ball above head and throw down catch it on bounce in full squat and repeat as fast as possible
Plank on rotation
Slam balls – 15 lb slamball
American hammers
60 lb sandbag squats
Plank jacks
60 lb sandbag squats
Plank
40 lb rucksack overhead doing Klinger kicks
American hammers
40 lb sandbag Klinger kicks
Plank jacks
40 lb sandbag Klinger kicks
Plank

After 1 round pax complained there was too many core exercises. So YHC switched it to burpees in b/w each weighted exercise. Thus ab corner turned immediately into burpee corner with manmakers. Careful what you complain about…

Made it all the way around two times (abs in b/w, then burpees in b/w)

On 3rd time around pax whines about excessive burpees – jump squats in b/w became the new exercise allowing for their to be a squat corner with the 60 lb sandbags. We only made into a few of the jump squats before we mosey’d back down to the bottom of Mt. Doom to close out the beatdown with a favorite of YHC and now the PAX:

Partner Merkin/Suicides switching every minute.

1 Minute:
Partner 1: Run’s suicides (20 yards)
Partner 2: 20 Merkins

We switched every minute for 10 minutes so each PAX ran 5 minutes of suicides and did 100 merkins.

We circled back up to the parking lot for COT, Count-o-rama, Name-o-rama, Get to know the 6. Balco was the 6 and shared with us his F3 journey and how Bluto got him to come out his first F3 workout.

Prayer Intentions for Android’s wife, for the troops, and for any other intentions we may have missed.

Moleskin:
-Colonel had a late de-committ on the pre-ruck so there was some concern he wouldn’t show for the beatdown however the fellow co-q, while cutting it close, was there on time and prepared.
-PAX were also fans of pre and post partner competition moseys…lots of “Q doesn’t know where he’s going!” and “What the hell are we doing??”…feeling the love for sure.
-COP produced some excellent mumble chatter which is always a plus. Lots of form tips and suggestions passed back and forth across the circle. The best transition that YHC witnessed was Mater rolling for about 4-5 stations…never having to get off the ground. Efficiency at its finest.
-Colonel stated that his balls “might not slam very well.” which no one really understood until we saw Wake figure it out with some solid slam and catch on the bounce action!
-There was some merciless gas being spread throughout the circle…wondering if there is a lexicon term for this, T-claps for anyone that A.) figures it out or B.) comes up with a good name.
-Colonel’s BB also states that the rest was 10 seconds on the rounds of COP which YHC believes many of the PAX would challenge the rest was that long. Froman said he thought there was too much downtime.
-THE Mickey and Mater experienced some injuries during Partner Merkin/Suicides but recovered quickly and pushed through the pain.

Thanks for the opportunity men, an honor and a pleasure as always.

Splinter and Colonel

GORUCK Selection PT Test in Reverse order with slight modifications:

Date: 03/03/2018
Time: 7:00 – 8:00 AM
Location: Fortress Ruckus – AKA…Woodland Park

Q: Bambi

PAX: 14 total – Raven, Bourbon, Rooster, Shakira, Tupac, Sipe, Buttermaker, Jennay, Bambi, Spaulding, Coal, Mr. Bean, Venom, Virus

F3 Mission: Fitness, Fellowship, Faith; to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Part 2

The GoRuck Selection PT test is: 55 Pushups in 2 minutes, 65 Situps in 2 minutes, a 5 mile Run in 40 minutes and then a 12 mile ruck with 45 lbs of steel in 3 hours and 30 minutes.

In order to fit in the selection PT test into our typical Saturday workout the order was reversed and completed in two parts.

This Backblast is Part 2:

45 minute run, 5 Laps were completed on a closed loop in Downtown Perrysburg, most PAX completed 4 laps and some even tackled another quarter lap to get in a full 5 miles completed as each lap left the mileage trackers just short on mileage.

55 push ups in 2 minutes

65 sit-ups in 2 minutes – this was performed with a partner who provided support and held down our toes.

*All PAX put in tons of effort and this Q is extremely proud to have worked hard for these 4 hours alongside some gifted athletes who continued to push themselves for 4 straight hours. Much Respect.

Ended in a COT with Count-o-Rama and Name-o-Rama.

Bambi Led the Prayer; PAX were thankful for completing the workout, prayers offered for Spaulding’s wife to heal quickly and for Spaulding 2.0 as well as for the several PAX and their M’s with new babies on the way.

QIC: Modell

8 PAX: Rocko, Gap, Meatloaf, Worm, Mayor, Gadget, Glitch, Modell

After finishing up with Rocko’s strong VQ Ruck at the Oasis with him and Gap, we met the rest of the PAX in the parking lot of the Oasis to commence my Birthday Beatdown!

Opened up with the five F3 principles and the F3 mission. Performed a few group stretches and took a half lap around the park. Once back, we engaged in the party in the park!

Merk-sanity: at the starting line, perform 20 Merkins, run 20 yards and perform 19 Merkins; run back to the starting line and perform 18 Merkins; run 20 yards and perform 17 Merkins; run back to the starting line and perform 16 Merkins. The PAX completed this pattern until only one Merkin was performed.

Captain Thor: The PAX performed a ratio of 1 Big Boy Sit Up to 4 American Hammers until we reached 10 Big Boy Sit Ups and 40 American Hammers.

Colt 45: PAX split up in pairs. While one partner performed Colt 45 cinder block curls (15 bottom to 90°, 15 90° to top, 15 full bottom to top curls), the other partner performed Copperhead Squats (hands behind head, 3 count down, up on 4) until their partner was done. Partners switched exercises once complete.

LBCs: The PAX performed 100 LBCs in cadence. This was hard on the and after those Captain Thor’s, but gave our legs a rest to gear up for the next exercise.

Aiken Legs and Dips: The PAX moseyed to the concrete stoops and performed 20 Copperhead Squats, 20 box jumps, 20 lunges (ea. leg) and 20 split jacks (ea. leg). The PAX stayed at the stoop and performed 34 dips in honor of Modell’s 34th birthday.

PAX took 1 full lap around the park.

Gift Sharing: With 5 minutes left at the party, each PAX shared his generous gift of a 5-10 rep exercise. Modell closed it out with 5 reps of Absolutions.

COT:
– Count-o-rama.
– Focus on the 6 – Meatloaf shared his appreciation of F3 and that it came at a time in his life when he was looking for ways to improve his physical fitness, build relationships with other men and a closer relationship with God. He could barely get in 1 pull up when he started in Sept. and now is 30lbs down and looking at being able to knock out 100 straight by end of the year! Got his F3 name b/c he still lives w his parents and eats all their food.
– Name-o-rama
– Ball-of-Man: prayers for friends and family dealing with illness and recovery, those involved in Central Michigan University campus ciolence, thanksgiving for the PAX and life.

Thanks for the opportunity to lead!
– Modell

Q: Jimmy Dean

It was my honor to lead Ticket, John Henry, Raven, and Gap this evening. We covered just over 7.5 miles with some PT thrown in along the way for a little over 2.5 hrs. Had a great time sharing some of the story of our flag along the way. Enjoyed the conversations and fellowship! We began with the mission and core principles and ended with a COT. Good living; embraced the suck! Aye!

The 100

Date: 03/01/2018
Time: 5:30 – 6:15 AM
Location: The Wall…aka Riverside Park

Q: Bambi

PAX: 7 total – Bourbon, Casper, Buttermaker, Rooster, Woodstock, Tupac, Bambi (Q)

F3 Mission: Fitness, Fellowship, Faith; to plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership

Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

When nuclear Armageddon destroys civilization on Earth, the only survivors are those on the 12 international space stations in orbit at the time. Three generations later, the 4,000 survivors living on a space ark of linked stations see their resources dwindle and face draconian measures established to ensure humanity’s future. Desperately looking for a solution, the ark’s leaders send 100 juvenile prisoners back to the planet to test its habitability. Having always lived in space, the exiles find the planet fascinating and terrifying, but with the fate of the human race in their hands, they must forge a path into the unknown.

Therefore, they forged forward into the unknown on the 1st of March. Digging into a red cinch bag groups of two selected unknown workouts from the bag and as a team performed 100 total of each workout.

Along the way PAX were confronted by pain in many forms, commonly known to all as: sand tube overhead presses, flutter kicks, groiners, sand tube curls, merkins, catalina wine mixer, big boy sit-ups, imperial walkers, American hammers, dips, body builders, Carolina dry docks, hurpees, burpees and durkins.

As luck would have is this is a small world and the PAX converged to complete the Bear Crawl ring of fire on two separate occasions before venturing back into the unknown until time expired and the world ended…or we all had to go home and get to work.

Ended in a COT with Count-o-Rama and Name-o-Rama.

Tupac was the Six: Eh’d by Casper, loves the camaraderie (his favorite part), not going through a mid-life crisis! 

Bambi Led the Prayer with special requests for expecting families and new babies, and for Stark, Landslide and Zod to recover quickly.