Archive for year: 2018

QIC- Oz

PAX (13)- Gap, Hedgehog, Klinger, Sipe, Brita, Colonel, Gadget, Mickey, H2, Bagels, Pixar, Belding, Oz

Total Mileage: 3.4 miles

The Thang: After reviewing the core principles of F3, the Pax would take off on a run to the Elephant Graveyard (Sylvania Water Tower) and back measuring roughly 1 mile. The beatdown would be performed under a selection of fine tunes determined by the Pax earlier in the day.

Pax would then lineup in the parking lot of pride rock for a ladder series of runs / exercises.

– 10 burpees – 100 yard sprint
– 20 merkins – 200 yard sprint
– 30 American Hammers- 300 yard sprint
– 40 Plank Shoulder Taps- 400 yard sprint
– 30 Klinger Kicks- 300 yard sprint
– 20 Diamond Merkins – 200 yard sprint
– 10 burpees – 100 yard sprint

After the ladder was completed the Pax ventured off for a return run to the Elephant Graveyard to complete another 1 mile run.

Beatdown would finish with “Pax choice” exercise followed by sprints.

– 10 Burpees (Brita) – 100 yard sprint
– 20 Bicycle Kicks (Mickey) – 200 yard sprint
– 30 Jump Lunges (Hedgehog) – 300 yard sprint

COT – Colonel received the honor of “get to know your 6” and spoke of his experience in bringing F3 to Toledo and the Miracle it has become.

Prayers for Gap’s uncle, Brita’s father and the Troops who protect our freedom. Always an honor to lead this group of men.

We had fun in the rain today! These are the brave souls that came today: Bambi, Jennay, Tupac, Shakira, Mr. Bean and the Q, Landslide. We had to modify as we did our interval training in the parking lot. Our sprints were approximately 75 yards. We would run in one direction and do a chest exercise, take our recovery time of walking 25 yards and then sprint back 75 yards, do an ab exercise and walk 25 yards for a recovery. At the end of the sprint where we did chest exercises, the exercises were 1) 25 merkins 2) 10 burpees 3) 25 diamond merkins 4) 10 burpees 5) 25 South Carolina merkins 6) 10 burpees 7) 25 swimmer merkins 8) 10 burpees. At the end of the sprint for the ab exercises, they were 1) 25 LBC’s 2) 10 starfish situps 3) 25 V situps 4) 10 starfish situps 5) 25 American hammers 6) 10 starfish situps 7) 25 LBC’s 8) 10 starfish situps. After this set, for 20 minutes, we played ultimate Frisbee in the mud, in the puddles and on a drenched field.

24 pax Including:
Brita, Chapo, Mailman, Mad Dog, Honeymoon, Ollie, Klinger, Sipe, Cogsworth, Fro, Ozzie, Android, Fud, Colonel, Scrooge, Rhianna, Danica, Mr. Belding, Splinter, Mickey, Kitty, Mayor and Pixar

Ruck: 3.1 miles in the warm, gray, misty gloom. Coupons were a “game time” decision. Splinter and Colonel agreed to the plan. The rain held off when we arrived, so coupons were “on”.

We rucked the “junior golf club” shaped course starting at Harroun Park. See my twitter account @vince_palko

Four quick bursts of exercise every half mile – packs on – 20 squats, 20 Merkins w 20 sec pause after the first 10, 20 squat-presses and 25 Klinger kicks.

Left last “burst” of exercise out of last mile as we needed to get back to our start point.

“Get to know the 6”: Ollie
He shared that “the hardest person to lead is yourself”. Really grateful he shared this. My take:,We don’t have any problem helping our brothers out with how they might handle life but how often are we looking in the mirror to lead ourselves to do what’s right, all the time. Only the man in the mirror knows the answer.

– Prayer intentions
– Android: had seven but only shared two: Eagle Scout committed suicide – Billy, 19
– Sister in law, Val broke arm this morning
– Brita’s dad, Phill. Going in for scan. Wed gets result back
Lifted up these intentions. Shared with the PAX I’ve read books on the afterlife and the one constant in all is that heaven amazing place. Hard to put to earthly descriptors… including music from scores of heavenly angels and wondrous colors not any any art pallet on earth. I didn’t plan on sharing this but was drawn to based on some of the intentions. It’s not to take away how challenging death is but wanted to focus on what was positive about “passing.”

On a lighter note… ‘Twas an honor leading you into a toasty Ruck this morning and not have to peel off 4 layers of clothing when we returned.

“Good shit, boys!”

– Pixar

Q Flo
PAX Jennay, Stark, Casper, Bourbon, Tupac, Bambi, Woodstock & Buttermaker

Mission & Principles
COR (9) and then counted off by twos to form two columns. Using one minute timed intervals we alternated coupons consisting of one 60# sandbag and three pairs of 30# dumbbells (used to do farmer walks/carries). Column 1 passed their coupons to column 2 and shifted forward one row. Then column 2 did the same thing after their one minute interval. So each PAX had either 0# or 60# based on the timing.
The ruck covered 3.2 miles in 56 minutes for a 17:30 per mile pace. Ended in a COT with Woodstock as our six. Happy 37th b-day to Woodstock! A few PAX joined him at the end to do 37 burpees. Aye!

The Presidential Beatdown,

Wet and wicked weather to start off the week – just the way we like it! 14 (yes, 14!) PAX posted in some of the crappiest weather we have had in a while. PAX: bambi, bourbon, buttermaker, casper, landslide, Mr. Bean, poodle, peepers, rooster, Spaulding, tupac, venom, virus, woodstock (Q)

First things first – to be president, you have to RUN for office, and its kind of a rat race. The conspiracy theorists would say presidents are handpicked line of succession. To simulate, we did an Indian run. Warm up will be a 1/4 mile or so regular run, then we will line up and Indian run around the AO. Just like running for office, we ran into some REALLY slippery spots – luckily no one was injured, but everyone was wet.

Back to where we started – 4 stations, partnered up. Thanks to PAX for fixing YHC’s inability to partner up correctly.
thang 1 – 4 stations, 45 presidents, so 45 reps is the expectation
Station 1) 45 Power merkins each (PAX 1 planks with feet on PAX 2’s back. PAX 2 does merkins, then switch) (YHC miscalculated how hard these are when using 40-50 lb 2.0’s instead of grown men)
Station 2) Colonel Trautman – PAX 1 does prescribed exercise and reps while PAX 2 does AMRAP pullups, then switch. Repeat for all prescribed exercises. Exercises were: 10 burpees, 10 diamond merkins, 10 burpees, 10 carolina dry docks, 5 burpees.
Station 3) Squerkin (partner holds your feet and squats while you push) – These really challenge your core, your timing, and your rythym. Lots of fun!
Station 4) partner carry (prox 45 yards). didnt think THIS would be the easiest part.

Thang 2 – circle up on the playground and pay homage to our government.
1) 45 monkey humpers in cadence.
2) 45 pickle pounders in cadence.
3) AT PAX’s request, knocked out 5 cadence burpees to get to 30 for Stark’s burpee challenge.
4) 45 more monkey humpers, in cadence.

Skipped planned Guantanamo due to all PAX being thoroughly soaked, smoked and out of time.

Ended in the COT, Virus was the 6 (EH credit to Tickets wife), and offered up prayers for expectant fathers, sick family members, those traveling, and that everyone stays healthy through this rain and has a great week.