Archive for category: BackBlast

Q – Flo

PAX – Raven, Tupac
Started with mission & five principles. Weather conditions perfect ☃️Rucked 5k course at 15:58/mile pace. Ended with COT. Headed into YMCA for 3rd F.

QIC: Modell
16 PAX, 0 FNGs. Rihanna, Mailman, Trinity, Hustle, Rose, Mater, Dauber,
Romano, Jimmy Dean, Android, Froman, Gap, Kitty, Poodle, Honeymoon, Modell

– Kicked off w F3 Principles, while PAX performed OYO stretching with a focus on arms, chest, and shoulders. Demo’d exercises we would perform using cinder blocks and planks, and then split up into teams of 4.

– Warmed up with 2 laps around the school. Each team of 4 completed their laps together, leaving no man from their team behind.

– Phase I: Team Cinder-Merkins (25 each PAX) + Continuous Slow-Mo Merkins (4 count down & 4 count up) around the horn in each team of 4 until each PAX completed his set of cinder block merkins. Al Gore’s for all until all teams complete.

– 1 lap around the school. Each team of 4 completed their lap together, leaving no man from their team behind. Plank until last team arrived.

– Phase II: Team Cinder Tricep Dips (25 each PAX) + Continuous Lateral Plank Walks (2 left & 2 right) around the horn in each team of 4 until each PAX completed his set of cinder block tricep dips. Al Gore’s for all until all teams complete.

– 1 lap around the school. Each team of 4 completed their lap together, leaving no man from their team behind. Side straddle hops until last team arrived.

– Phase III: Team Cinder-Curls (25 each PAX) + Continuous Arm Circles around the horn in each team of 4 until each PAX completed his set of cinder block bicep curls. Al Gore’s for all until all teams complete.

– Phase IV: Rest and Burn Outs. 2 man team big boy sit ups (x50); (4), 50 yd. dead sprints as an entire group; 30 plank ups in cadence as an entire group.

– Ended in COT: count-o-rama and name-o-rama. Spotlight on the 6 – Mater talked about his appreciation of F3 and the men in the PAX and how he got his name – involved in race car industry as part of a pit crew, wanted the name Lightning McQueen, but got his friend Mater instead! BOM included praise reports and prayer requests/intentions for family, friends, colleagues, our troops, and the men of F3.

Thanks for the opportunity to lead!
– Modell

Pride Rock
Wednesday 2/7/2018 7:30p-8:15p
Q: Mary Lou
Pax: Brita, Honeymoon, Pixar, Bluto, Cogsworth, Nails, Gadget, Tupac

Warm Up:
Circle up – in cadence 3 count
20 Side Straddle Hops
15 Windmills
15 Flutter Kicks
15 Squats
15 Imperial walkers

BEARPEES – Line up across parking lot. OYO 1 burpee followed by 4 count bear crawl forward until across the parking lot (~50 yards). Once across, turn around and go back, but 2 burpees and 8 count bear crawl. Repeat keeping the 1:4 ratio until 5 burpees.

BLACK JACK– Perform 1 Merkin – run to the other side of parking lot (~50 yards) – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC. Always adds up to 21 – BLACK JACK!

Didn’t get all the way through black jack as time ran out. Ended with a powerful COT about forming partnerships in your personal and professional lives. Discussed having patience and open lines of communication with our children so they feel comfortable coming to us with anything. Prayers to our significant others as this time of year can be stressful feeling the winter blues. We need to be there and support them. And as always prayers to our troops past and present for
Thanks for coming out to Pride Rock and letting me lead this great group of men.

PAX: Dollywood, Hedgehog, Kitty, Ollie, Ozzie, Poodle, Romano, Rose, Sipe, Splinter, Wake, Worm
Q: Klinger

Weather: 18 degrees, 9 degree windchill, wind from NNE at 7 mph, Snowing sideways

YHC had a little bit of trouble trying to come up with a plan for today. Knew it was going to be snowing overnight so wasn’t sure what to expect at the AO conditions wise. Figured the track would be buried in a few inches of snow. Same for the bleachers. Roads probably not safe to run on because of the snow. Wanted to be a little conscious of not having PAX spend a lot of time on the the ground. Thankfully, as YHC pulled in, he was surprised to see that the parking lot had been salted and was in relatively decent shape – definitely areas of blacktop visible so footing shouldn’t be too much of an issue. The plan may work! YHC went on a scouting run to get some distances set prior to the PAX arrival. Well, Ollie was there early too, but he decided to stay in his warm Jeep!

At precisely 0530, YHC started things off with the 5 core principles and a brief disclaimer about sure footing and slippery conditions. Announcement was made that we would be completing the Army Physical Fitness Test today. The test consists of 2 minutes max rep Push Ups, 2 minutes max rep Sit Ups, and a Timed 2 Mile Run. The Army uses it as a way to ensure that soldiers are fit enough for duty. Since it’s a total body test, it can also serve as a way to gauge how “in shape” you may be. YHC felt that some PAX may be surprised at the results, assuming that most feel they are in “decent” shape after all these months of F3 training. Since the Stone Wolf PAX are typically a hardened crew, YHC knew they would be up to the task.

Warm Up: 1/2 mile Mosey around the course that we were using for the 2 mile run.

PAX instructed to partner up (size does not matter). Partner 1 performs the exercise while Partner 2 counts reps. Special attention was given to proper form and execution of each rep for it to be counted. If it wasn’t done correctly, then the rep does not count. Once Partner 1 completes the exercise, then flip flop.
1. Push Ups 2 minutes: max reps went to Hedgehog with 117!! Impressive for sure – nice job! Also props to Dollywood and Sipe for achieving a perfect score!
2. Sit Ups 2 minutes: max reps went to Ollie with 67! Guess staying warm in the Jeep was a solid move!!
3. 2 Mile Run: 4 laps of the course we scouted during the warm up. Road conditions worsened considerably throughout the morning, so it was pretty slick going around some turns. In less than ideal conditions, Ozzie led the way with an impressive time of 14:25! The snow actually melted from his shoes he was going so fast!!

Scoring: Push Ups and Sit Ups are scored based on number of reps and your age, meaning there’s a scale for how much each rep is worth depending on how old you are. 2 Mile Run is scored based on your overall time and your age. The maximum score for each event is 100 points, so a perfect score for the APFT is 300. In order to pass, you must score at least 60 points in each event, so the minimum passing score is 180. It is possible to score over 180 total points and still not pass the APFT if you fail to achieve at least 60 points in one or more events. High score for today went to Hedgehog with a 285! Think we should change his name to Beast! Here are the results:

NAME AGE PUSH UPS POINTS SIT UPS POINTS 2 MILE RUN POINTS Total Score Pass/Fail
Dollywood 39 75 100 55 78 18:03 63 241 P
Hedgehog 51 117 100 63 97 15:55 88 285 P
Kitty 36 50 74 43 61 16:20 73 208 P
Ollie 39 36 62 67 91 16:41 74 227 P
Ozzie 42 56 89 54 82 14:25 97 268 P
Poodle 39 56 83 43 65 18:15 61 209 P
Romano 36 46 70 64 86 16:55 67 223 P
Rose 32 46 70 53 73 17:25 63 206 P
Sipe 47 90 100 31 61 16:08 87 248 P
Splinter 32 58 83 40 58 15:20 81 222 F
Wake 39 60 87 62 85 17:00 71 243 P
Worm 47 46 85 38 69 18:36 67 221 P

Solid work by everyone! If you are paying attention, you may have noticed that Splinter fell victim to the scoring system. Despite scoring well above the 180 minimum, he didn’t score at least a 60 in the Sit Ups – needed 2 more reps!! I’m sure that this will be corrected next time. Of note, he was paying particular attention to maintaining proper form – Respect!

Once all this was completed, we circled up for Countorama, Nameorama, Know the 6, and BOM. Rose was the 6, and he talked about how he loves watching The Bachelor with his wife, thus the name Rose was born. Also spoke about how the most meaningful thing about F3 for him was how it has inspired him to take a fresh new look at his faith and act upon it. YHC shared some brief words about leadership and how we often pray to be better leaders throughout our day, but we never really talk about how to be a better leader. One thing YHC has remembered from his early days in the Army is that leaders need to provide a Purpose, Motivation, and Direction to those he’s leading. Prayed that we look to the Lord so we can find the inspiration in His example of leadership. The Purpose, Motivation, and Direction He led by was love for everyone he encountered. If we take that example and put it into our everyday lives, then our homes, workplaces, and communities will be a better place.

Great to have you all out there with me today! It may not seem like too daunting of a workout, but it is a challenge and can be a bit of a wake up call. PAX seemed to enjoy it, so it’s a guarantee that the APFT will make a repeat appearance in the future!

AYE!!

QIC – Dauber

PAX – Mother Rucker, Bluto, Romano, Modell

We rucked the loop around Ottawa Park – 3.3 Miles in 17.49. Thankful for the thin layer of snow or we might have spent some time on our rear ends. Some good stories were shared but I wish Modell would “pass the mic” every once in awhile – dude won’t stop talking.

Countorama and Name-o-rama took forever. Ended with a brief COT focusing on pulling people up not putting them down.

Thanks for showing up in the gloom this AM fellas. It was an honor.