Stations of Pain @CHOP and sweat…many stations of sweat.

June 18 2019

QIC – Summit 

AO- CHOP

Warmup- 

SSH- 15 

Imperial Walker – 15

Mountain Climber- 15 

Arm circles – 15

Reverse arm circles – 15 

Bolt 45s 

Mosey around block back to AO

The Thang- 

Each PAX Pick a station to start

Stations- 

  1. Burpees
  2. Squats with 50lb sandbag
  3. Merkins
  4. LBC’s
  5. Hair Burners – with Cindy 
  6. Squat – Overhead Press w/cindy
  7. Dips on bench 
  8. American Hammer
  9. Burpjacks
  10. Plank

Work Each station for 60 seconds , Q calls next and move to next station for 60 sec. 

10PAX 10 stations. 

After 3 stations complete , all Pax go for Mosey around block. Return for 3 stations, mosey , last 4 stations then Mosey.

Meet in middle for –

3rd F – https://www.success.com/rohn-4-tips-for-setting-powerful-goals/

Rinse and repeat for 30 seconds with no mosey in-between.   Go until time. 

Woof.     God work men.  😓

Name-a-Rama

COT 

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What We’ve Got Here…is Failure to Communicate

20190617
Q: Flea

…without the countercultural rebellion

DISCLAIMER: Given

Warmup: 
Abe Vigodas/Don Quixote – 15 IC 
Imperial Walkers – 20 IC
SSH -25 IC
Hillbillies – 30 IC

THE THANG
On a roll recently there was a miscommunication between myself and Great Clips on who was going to Q today as it was my impression he was going to Q today with a run only workout and take over for the Site AO starting in late July. Turns out that was not the case, luckily I was prepared a little after seeing his Slack post the night before!

Great Clips [5:36 PM]
I’m out of town this week so I’ll see you on Saturday. I’ll try and post at #hangar1 Thursday. Just depends on work. I’ll try and put something on FB a few times this week. Already put a few things on nextdoor

So we did a little 4 corners with the Beat Down deck and some special moseys.
Basic Rules: Draw a card, Do 10 reps at each corner.

Card #1 – Calf Raise (4 -count)
Straightaways – Sprint
End Zone – Bear Crawl

Card #2 – Merkin
Straightaways – Sprint
End Zone – Bear Crawl

Card #3 – Smurf Jack
Straightaways – Backward Run
End Zone – Karaoke

Card #4 – Alternating Side Squat (Each Side)
Straightaways – Backward Run
End Zone – Karaoke

Card #5 – Bulgarian Split Squat/Pistols
Straightaways – Backward Run
End Zone – Karaoke

Card #6 – Tricep Dip
Straightaways – Run
End Zone – Backward Run

Card #7 – Ranger Merkin
Straightaways – Run
End Zone – Backward Run

Ended with Number-O-Rama, Name-O-Rama, COTCoffeeteria

MOLESKIN
Today’s words of wisdom were brought by “Burgundy”
Congrats to Quiksilver and their 25 PAX VQ, shirts on sale now!
https://f3.mudgear.com/products/f3-quicksilver-pre-order

LEXICON: Word of the day- 
BLINDSPOT – An area of a man’s life that he cannot protect without help.

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Some of the OG has moved on, long live the OG

15 pax made it out to Carmel High today including 3 FNGs.

Warm up:

Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…

The thang:

Hand stand nuggets to the wall until you can’t take it any more than more wall lean.

Run to steps, Side walk plank to other side, then crab walk back.

Follow me…. circle up.

IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.

Repeat for Plank Jacks

Repeat for Merkins

Repeat for American Hammers

Recover

Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.

Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.

Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.

Run 2 laps – last man sprints.

Count-o-rama

Name-o-rama

Sharkbait Respect:

https://f3-sf-peninsula.slack.com/files/UHZ3LJ621/FK8RZLVQA/file_from_ios.mov

Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)

Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.

Welcome FNGs Denim, Jorts, and Geronimo

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VQ2 Rain of Pain

NAME O RAMA

GLOOM FACTOR: 05:15 66° and raining

10 Pax showed for a rainy morning beatdown at the hands of Doubtfire

WARMARAMA:

20 SSH IC

20 Windmills IC

20 Cherry Pickers

20 Smurf Jacks IC

THE THANG:

Mosey to Food Lion, Bear Crawl from light pole to light pole and do 25 Burpees, Crawl Bear back to opposite light pole and do a 60/30/15 Toy Soldier set

Mosey to Car Wash via Morris Ave.

3rd F: PRAYER

Prayer is much more than bringing to God your list of wants, desires, and needs. It is a radical act of worship that reminds you of who you are, who God is, and what life is all about. Prayer is surrender:

  1. Prayer is surrender to the reality that there is someone more ultimate than you.
  2. Prayer is surrender to the reality that life isn’t just about you.
  3. Prayer is surrender to the reality that you need help.
  4. Prayer is surrender to the reality that there is wisdom greater than ours.
  5. Prayer is surrender of your right to live as you choose.
  6. Prayer is surrender of your hopes to God’s grace.

PAX were encouraged to step up their prayer life and to make it a daily habit to be prayer warriors and to consistently lift our M’s, 2.0’s, careers, and community to our heavenly Father.

THE THANG continues at the carwash:

Crab Walk to end of Island and do 25 Groiners

Walk Crab back and do 20 Merkins

Mosey back to AO

MARY:

6″ leg lift – 30 count

6″ leg lift – 30 count (thanks Fireplex)

Dolly’s – 10 IC

Big Boyz – 15 OYO

Elbow Plank – 10 count by 10 PAX (total 100 count)

COT

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10-4 BLIMPS

20190610

Q; Sharkbait

Pax; Croc, Cleveland Rocks, Beach, Great Clips, Freestyle, Mad Max, Priorities, DR Brother-at-Law & Flea

WarmUp

SSH 30

IW 20

Copperhead Squats 20

SSH 20

Merkin 20

The Thang
Hindenburg Blimp.

COT

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Normandy 75th Ruck Q

More great numbers for a Saturday, 11 PAX posted for a beatdown at the Aegis–including 1 FNG. Welcome shout out to Ox! Again, brother, remember it doesn’t get easier but you get better/stronger/faster. Keep posting. A few PAX got in some pre-ruck action: Shout out to Ruxpin, Leatherman, & Summit (bought a ruck, so he’s neck-deep now! 😉 )

Most of what was done and most of what YHC shared was captured in screenshots, so after the warmup info, those items will simply be posted. So here goes…

Warm-O-Rama:

  • SSH – 30 IC
  • Seal Jacks – 30 IC
  • Crab Flippers – 30 IC (a.k.a. Cherry Pickers)
  • Windmill – 15 IC
  • Sebif – 15 IC (Something Else But I Forgot)

All warmup repetitions were either 30-count or combined to be a 30-count, as esplained by YHC in recognition of his grandfather’s unit — the 508th PIR — which jumped into Normandy and subsequently fought for the next 33 days til getting a reprieve and being sent back to England to prep for their next mission. This day marked day 3 since jumping in…so the countdown was on at 30 reps.

508th PIR – “Red Devils”

PAX were informed through commo channels to bring a ruck if they owned one. A few extras were on hand, but 40# sandbags sufficed otherwise. The Thang, courtesy of GORUCK, would commence at Georgetown’s WWII Memorial since this past Thursday was the 75th Anniversary of D-Day.

The Skinny:

Ruck Q courtesy of GORUCK

PAX rucked 1 Mile to the field at the corner of W. North & Pleasant Streets, completed the above workout following YHC’s 3rdF, then rucked 1 Mile to return to the WWII Memorial at the Georgetown Circle. The excellent pace was set by the PAX doing a 30-steps shuffle during the ruck to and fro.

1 mile 2x

Here’s the 3rdF shared for a breather:

YHC took the PAX into a little OT, but no one’s feelings were hurt…at least he doesn’t think so.

Number-Rama: 11!

Name-O-Rama: Not sure what happened but Bovine got really confused; he thought he was Doubtfire! 🙂 FNG named Ox. Welcome to the tribe!

COT/BOM:

  • Announcements/Prayers
  • A few met up for coffeeteria at what America runs on, and had some great 2ndF.

Grateful for the opportunity to Q at the Aegis…more grateful for the opportunity to share about my Pappap and the 508th…and ever grateful for that greatest generation! Aye! Thanks for your ear, men! Awesome push by all.

Chappie, out!

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Toy Soldier’s D-Day Beatdown

Date: 6/6/19

QIC: Toy Soldier

Warm-up: SSH, Sun Goddess, Smurf Jacks, Hairy Rockets, Mountain Man Poopers.

The Thang

Mosey to HO Brittingham Elementary School. Share 10 facts about D-Day throughout the workout.

  • High Knee run from 1st light post to 2nd
  • Lt. Dan from 2nd post to 3rd
  • walking lung 3rd post to 4th
  • bear crawl 4th to 5th post
  • merkin crawl (merkin and move laterally and merkin until arrows on road)
  • 30 Burpees
  • 30 Bigboys
  • Mosey around parking lot
  • 20 Bobby Hurleys
  • 20 Flutter Kicks
  • Mosey around parking lot
  • 10 Iron Mikes IC
  • 10 Outlaws
  • Mosey to AO

On 6 June 1944, British, US and Canadian forces invaded the coast of Normandy in northern France.The landings were the first stage of Operation Overlord – the invasion of Nazi-occupied Europe – and aimed to bring an end to World War Two. By night-time, around 156,000 Allied troops had arrived in Normandy, despite challenging weather and fierce German defences. At the end of D-Day, the Allies had established a foothold in France and within 11 months Nazi Germany was defeated and the war was over.

Here are 10 things you may not have known about the operation:

1. Photography appeal

As early as 1942, the BBC launched a bogus appeal for photographs and postcards from the coast of Europe, from Norway to the Pyrenees. It was actually a way of gathering intelligence on suitable landing beaches and Normandy was settled on. Millions of photos ended up being sent to the War Office and, with the help of the French Resistance and air reconnaissance, military bosses were able to target the best landing spots for D-Day.

2. Phantom army

The Allies put a lot of effort into trying to convince the Germans that the invasion was going to be near Calais, not Normandy. They invented phantom field armies based in Kent as part of their D-Day deception plan, named Operation Fortitude. They built dummy equipment – including inflatable tanks – parachuted dummies, used double agents and released controlled leaks of misinformation which led the Germans to believe the Allies were going to invade via the Pas-de-Calais and Norway. The Germans took the bait so much that even after D-Day they held many of their best troops in the Calais area expecting a second invasion.

3. Two million troops

By 1944 more than two million troops from more than 12 countries were in Britain preparing for the invasion. On D-Day, Allied forces consisted primarily of US, British and Canadian troops but also included Australian, Belgian, Czech, Dutch, French, Greek, New Zealand, Norwegian, Rhodesian [present-day Zimbabwe] and Polish naval, air and ground support.

4. Weather watching

The officers organising the operation were very particular about the timing of D-Day. They wanted a full moon with a spring tide so they could land at dawn when the tide was about half way in – but those kind of conditions meant there were only a few days that could work. They chose to invade on 5 June, but ended up delaying by 24 hours because of bad weather. It was Group Captain James Martin Stagg who made the vital forecast and persuaded General Eisenhower to change the date.

5. Rommel’s shoes

In fact, the forecast was so bad that the German commander in Normandy, Erwin Rommel, felt so sure there wouldn’t be an invasion he went home to give his wife a pair of shoes for her 50th birthday. He was in Germany when the news came of the invasion.

6. Sleeping Hitler

When the D-Day forces landed, Nazi leader Adolf Hitler was asleep. None of his generals dared order reinforcements without his permission, and no-one dared wake him.Crucial hours were lost in the battle to hold Normandy. When Hitler did finally wake up, at around 10am, he was excited at news of the invasion – he thought Germany would easily defeat the Allies.

7. Commonwealth strength

While America formed the biggest national contingent, the combined force of Commonwealth service personnel – mostly British and Canadian – was greater. Of the 156,000 men who landed in France on 6 June, 73,000 were American, and 83,000 British or Canadian. The Commonwealth naval contingent was twice that of the Americans.

8. Bloody Omaha

There were five beaches that were chosen for the operation, codenamed, from east to west, Sword, Juno, Gold, Omaha, Utah. Casualties varied widely – on “Bloody Omaha”, where around 4,000 men were killed or wounded, one US unit landing in the first wave lost 90% of its men.On Gold Beach, by contrast, casualty rates were around 80% lower. The fighting during the Battle of Normandy, which followed D-Day, was as bloody as it had been in the trenches of World War One. Casualty rates were slightly higher than they were during a typical day during the Battle of the Somme in 1916.

9. Smashed toilets

The vibration of HMS Belfast’s guns firing during D-Day was so powerful it actually cracked the crew’s toilets.

10. Pub test

Having been given his top-secret mission to attack the Merville battery on D-Day, Terence Otway had to be certain his men wouldn’t spill the beans ahead of 6 June 1944. He sent 30 of the prettiest members of the Women’s Auxiliary Air Force, dressed in civilian clothes, into village pubs near where his soldiers were training.

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Sunspot Returns

It had been a few weeks since I was able to post due to baseball tournaments and GORUCK Star Course so I was ready to take the helm for the Saturday #Downpainment.

PAX: Tattoo, Turnpike, Baymax, Eagle, Granola, Squared, Snoopy, Inspector, Wild Thing, Garden State, Sunspot (Q)

WARM-UP:

Follow the leader mosey zig zag up/down thru the pit

IST x20ic

Perkins x20ic

Perfect Squats x20ic

Flying Squirrel x10ic

Motivator x20 (1 round)

The warm-up was all with 20 to celebrate my anniversary with my wife of 20 years on June 7th!

THE THANG:

Pull-ups x5oyo

Toe-to-bar x5oyo

Hanging crunches x5oyo

Repeato 3x’s

Mosey and grab 2 bricks and head to the pit

10-1 ladder: Brick Curls, down hill, brick squats, run across hill and up, Merkins. Do this all the way down to 1

Tunnel of Love x3 rounds

Bear crawl down hill face forward

WW2 x20ic

Bear crawl regular up-hill

Frog hop over legs x2 rounds

Brick Chest press x20ic

MARY:

Flutter kicks w/ brick held up x20ic

Freddy Mercury x20ic

LBC x20ic

Fire Hydrant x15ic/leg

Donkey kick x15ic/leg

Stretch out legs

Plank x2 min

MOLESKIN:

Man the portion in the pit was a challenge with the humidity but everybody powered through. Great to have #WildThing joining us and making the trip from York to get better. Love it! It’s always great to watch a 2.0 #Granola pushing through all these workouts. What an example Eagle is setting having him post and focus on his fitness to be better. Good to see Inspector making it out even with all that’s going on with the new baby.

Let’s make sure we are talking about F3 to all those guys we have interaction with as the summer is our time to grow! Thanks for following the lead.

Until next time, Sunspot OUT!

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The Sun Also Rises

Conditions: 50* F, Sandy, and Gorgeous

QIC: Kobayashi

Disclaimer: Given.

Warm up:
100 SSH (in cadence)
10 Shoulder Taps (in cadence)
10 Don Quitoxes (in cadence)

The Thang:

Mosey to Fisherman’s Wharf wall and grab a seat.

mosey to Fisherman’s Wharf

Part 1
PAX take turns bear crawling to a line in the sand (approx 60 ft), do 25 Monkey Humpers, and Crab Crawl back until all PAX have been out and back.

wall sits

Part 2
PAX assume Ball to the Wall position.
PAX (2 at a time) take turns Lunge Walk to a line in the sand, do 20 Squats, and Broad Jump back until all PAX have been out and back.

Part 3
It was at this point that my written workout ended and I started shooting from the hip.

The water looked really inviting so mosey to the water. Let PAX know that those who don’t want to get wet probably shouldn’t get in the water.

20 Flutter Kicks (in cadence)

Mosey down the beach a little bit and circle up.
20 SSH (in cadence)
20 Flutter Kicks (in cadence)

Mosey back down the beach.
20 SSH (in cadence)
60 sec count Superman’s
Go back in the water for some Windshield Wipers (on my call)
20 Flutter Kicks (in cadence)
1 Merkin

Count-o-Rama: 9
Name-o-Rama: Shark Bait, Croc, Burgandy (respsect), Flea, Priorities, Borther at-Law (down range), Cleveland Rocks, Hogs Breath, Kobayashi

NMM:

An Honor to lead this group of men. Thanks for the hospitality you’ve shown while I’ve been on the West Coast. Y’all have a beautiful place.

Sorry for the 100 in cadence SSHs. I got very distracted looking out of the ocean while calling cadence and just kept going. I hope y’all didn’t mind too much.

Glad to have Brother at-Law join us from Nashville. You performed like a true Southern Gentleman and killed this workout.

Shark Bait is a beast and had the most vertical BTTW of any of the guys out there. It was almost as Impressive as Cleveland Rocks hand over hand walking down the wall and then hanging from his toes.

I wanted to get this BB out while every thing was still fresh in my mind but work travel got in the way and I’ve forgotten the remainder of the stuff I wanted to put in here.

Great JOB guys. Keep Growing and Pushing one another. I look forward to seeing you soon.

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Keep em burnin while their burnin

QIC : semi

Warm up

20 Seal jacks. I/c
25 Cherry picker. I/c
Capri lap
20 Seal wave. I/c
25 Windmill I/c
20 Ssh. I/c

THE THANG

Mosey to pavilion across bridge

20 derkins
BB 45
15 Upper big boy
15 Lower big boy
15 Full big boy
20 erkins
40 lbcs

Mosey to parking lot by bridge

Nur, side shuffle, side shuffle, jailbreak from one end of parking lot to the other

Squats
Toes out. 20 i/c Sumo style
Feet 6″ apart 15 i/c
Should width 15 I/c hold in squat on 15 count

3rd F
Thanked the guys for accountability on beating the fartsack and sharing the gloom with me.

Mosey back to AO

Round of Mary
Flutter kick, hello dollies, leg lifts, lbcs, Dying cockroach, e2k, and plank hold

7 HIM showed – semi, Ruxpin, leatherman, summit, Chappie, Wildwing, Chairman

Number Rama

Name Rama

COT

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