Fitness, Fellowship, Faith

Author: Tesla (Page 2 of 17)

Escalators at The Bobby!

Well, YHC thought the boys at The Ricky Bobby needed a little variety in their F3 life! So time for escalators for all.  Went like this on a warm morning.

COP

SSH X 20

Tesla Stretches

IW X 25

Gravel Pickers X 20

Escalator set:

5 burpees

10 big boys

15 Merkins

20 squats

25 CDD

30 Plank Jacks

What we do here is start with the 5 burpess every time and just add on the next and then the next and then the next until we get to the plank jacks. In between, we ran to the end and did 5 monkey humpers.

Next set, run to 2 nd light and drop for 10 HR merkins. Rinse and repeat 3X. That gets us there!

NMM: Great morning to be out and at it. Everyone pushed the rock and away we went. Fun morning and pleasure to lead.

Tesla

Double Down at Snooze

YHC has set a new standard and it appears to be holding! Standard is if you lead at Snooze, you have to post elsewhere first! Why not? And if you call that a standard you better be prepared to do it and lead by example. Which is the core of all leadership. So with that, YHC posted at Tequila Sunrise and moved right on over to Snooze to lead a beatdown. Went like this:

COP:

SSH X 20

IW X 20

Gravel Picker X 20

Tesla Stretches

MTN. Climbers X 20

Partner Blimps:

P1 – Run the lot around the park and back

P2 – Do the called work.

Flapjack.

1 – Burpees

2- Lunges

3- IWs

5 – Merkins

6 – Plank Jacks

7 – Squats

Bear crawl to the benches in the park.

Bench work as follows:

10 step ups (EL)

10 dips

10 dirkins

Rinse and repeat

Triple nickel on the hill outside the park.

Bottom: Jump squats X 5

Top: 5 American Hammers

Run this 5 times.

Done, time for COT.

NMM:

Really a good push! Helped that YHC ate half a Cliff bar between this and Tequila! Helped a lot. Standard enforced! You want people to follow you and/or take you seriously as a leader – do it and show them you’re real! That ‘s the only way. You might fail but if you try people will follow you and give you credit for getting them off their asses and making something out of nothing.  We need some examples like that now. YHC will be double posting on Friday all summer long. Are you with me?

Tesla

 

Ad Lib at Tequila Sunrise!

YHC completely blew the fact that he had the Q at Tequila Sunrise until he read Radar’s text that it was a thing @ 4:30 am! So with nearly a decade in the movement, he had a set library of things to go with and with AO knowledge he had that to build on as well. So it went like this:

COP/Warm up

Mosey over to the field and get some Tesla Stretches

Jog over to the far side, 20 SSH

Jog back, 20 IWS

Jog back across,  20 grass pickers

Jog back, 20 Mtn. Climbers, Tesla Stretches

Over to the goal line, partner up for BLIMPS

P1  – Do the exercise

P2 – Run the field, do 5 of the exercise, run back

Flapjack P1 and P2.

B – Burpees

L- Lunge

I – IWs

M- Merkins

P – Plank Jacks

S – Squats

Over to the benches

10 dips

10 step ups (each leg)

10 dirkins

10 inclined big boys

On the court line for suicides:

FT line, back

Circle/half court, back

Other end, back

rinse and repeat 2X

Back to the field for Bear Crawl Slalom! Everyone gets 3 runs in the slalom.

Run halfway back, drop and do 5 HR merkins

Run to the end – 5 chop-chop!

End and pledge

NMM: Not bad for making it up on the fly! No one knew the difference did they? That’s a good thing. What you have to be able to do to reach a goal or get through a tough situation is to get it done without a script. Which is to say when you’re out there and the situation goes sideway and your plans do not include that, you have to figure it out on the fly. Or you’re screwed to the wall! And you don’t want to be there. But if you have the consistency of preparation behind you, you adjust and deal with it. And you really grow because of that experience. Which is how you get better.

So give this a try. Get in a situation you didn’t expect and see how you do. because you will be there one day like it or not. That is, if you want to reach your true potential.

Expect it, prepare for it, but don’t fear it. It’s part of the growth and leadership process.

Tesla

 

 

Buttermilk morning at The Fighting Yank via Tesla!

Well, now we know don’t we? What this “buttermilk” thing is really all about. Now that we have solved that mystery let’s get on with the business here doing the F3 business we do Saturday mornings in Midtown Belmont. YHC had wanted to provide plates to push around for hairburners but to no avail. Don’t worry men, it’s coming! Just hen you least expect it. So, sore Achilles and all YHC does the 4 plus mile EC work and gets the pax rallied for breakfast. Yeah, we did it. Went like this:

COP: up to the Field of Dreams for warmup work.

Tesla Stretches, mosey to the other side

SSH X 20, mosey back

IWs X 20, mosey back across

Gravel pickers X 20, mosey back

Mtn. Climbers and Tesla stretches again.

Time for a some Superpipes! Top of hill at old Middle school: 5 plank jacks

Run downhill to the pavilion: 2 burpees.

Run up the steps to the street, 5 butt to the street monkey humpers.

Rinse and repeat, we do this 2X.

Picked up a “straggler” walking on the track. Fascinating story. Guy boxed professionally mostly in the UK. Can’t remember his name. Had to do the disclaimer.

Up to the Corner of Knowledge.

10 dips (my cadence)

10 stepups

10 dirkins

10 inclined big boys.

Line up on the sidewalk for transportation instructions:

To first cross walk (middle) burpee broadjump

To end, frog hoppers (these truly suck). Lost our straggler here.

SSH X 20, lunge walk back to COK

Mosey down to the playground, count off by four for a rotation.

10 pull ups

20 Merkins

30 squats

40 LBCs.

Run to the top of heartbreak hill and do 5 burpees.

2X on this.

4th quarter boys! You and I know what that means don’t we! It’s time to get tougher!

Bear. Crawl. Slalom!

Because we had almost 20 guys we only needed to rotations to get this done.

SSH X 10

Copperhead Squats X 10.

Mosey back, halfway drop and do 5 HR merkins. Oh, did I tell you, we did 5 more burpees for the train!

At the end, 5 chop-chop drills and a 2 minute plank to end with. Glass was empty!

Slow walk down to the Yank and a pledge.

Was this not fun? Or did it suck? Maybe both? That can always be the case! Plenty of little hurts but we soldiered on. Which was kind of a theme YHC wanted to show on this Coronation Day. The English bulldog and it’s tenacity is a thing. YHC was raised a grandson of that empire and so hen I hear people here put down the crown and all that goes with it, I have to either remind that our freedoms started there (see Runnymede and the Magna Carta, 1215). And we are an extension of a great tradition that actually values the individual human life as a sovereign entity. Few if any empires have ever done that. We should appreciate that tradition. And we can’t help but notice King Charles’s comment about service either. “I come to serve not to be served.” Words to lead by men. They have done it since 1066. Maybe it works.

Tesla

 

 

Uncle Ted at The Bobby

So with the addition of Ground Assault The Ricky Bobby has had less attendance. But not less in quality! Such as it was today as three pax gathered for F3 Tesla’s way! Looked like this:

COP/Warmup:

Out to the field, jog to the other side

SSH X 20

Jog back, 20 IWs

jog back, grass pickers X 20

jog back, Tesla stretches, Mtn. Climbers X 20

Center of the field for 4 corners:

Center: 5 burpees, mosey to corner 1

Corner 1: 10 HR merkins

Center: 5 burpees

Corner 2: 20 Jump Squats

Center: 5 burpees

Corner 3: 20 Mike Tysons

Center: 5 burpees

Corner 4: 20 big boys

Center 5 burpees

Down to the goal line for some Herb Brooks. FYI, Herb was the coach of the 1980 US Olympic Hockey Team (Miracle on Ice) that was a cornerstone of my generation’s memories as I was in School at NC State then. So we did these suicide sprints in his honor which was a staple of his conditioning regimen.

25: 5 CDD, back to GL

50: 10 CDDs, back to GL

75:  15 CDDs, back to GL

100: 20 CDDs, back to GL

Over to the benches:

10 dips, stepups, dirkins

Sprint to the other side, 10 SSH

Rinse and repeat

Time for a Tesla staple, Bear Crawl Slalom!

Three across the field! All the way.

Done and pledge

NMM: Short crew but a good crew. Everyone did the work. Proud of ’em!

Prayers for our community in this very unsettling time. Guys, we are the light out there. Stand up and lead! It’s your time – right now!

Tesla Out

Uncle Ted brings buttermilk to The Goat!

Time for a little F3 – Tesla’s way! Been a little while since YHC led The Goat so after staying up too late to watch State kick VT around and advance in the ACC Tournament, it was time to get up, get the feet on the big ball and roll with it! Looked like this:

First, have to say the new Floyd and Blackie’s parking lot is a huge improvement and really improves the AO! So COP was:

Easy mosey from top down to the main road. 20 SSH. Note, we stretch a lot but never really warm up. YHC decided to change that a little bit.

Mosey back up to the top of the lot, IWs X 20

Mosey back down – Tesla Stretches.

Mosey back up  – Mtn. Climbers X 20

Mosey down to the bridge over to Goat Island.

Lunge walk the bridge.

Partner up – DORA 1-2-3

100 HR merkins

200 Big boy situps

300 Squats.

This took a lot of time. We were at 6:01 so on to a difficult triple nickel.

Bottom: 5 burpees.

Run @ 1/2 up K2.

Top 5 plank jacks.

This pretty well got us done. It was dead 6:15 when YHC got done. Had to end early on the triple nickel.

NMM:

Good push on a great morning. Low 40s high 30s. Perfect weather. Great sunrise.

Talked in COT about a subject that has become very important to me- isolation! Coming out of the pandemic it has become a huge problem. Not for us in F3 assuming you post, but if you don’t it is. And too many people are not getting out of their cocoons and it is not healthy. Mentally, physically, or spiritually. We need to be a force for change on that front guys.

Pleasure to lead always.

Tesla

 

 

A new toy at The Fighting Yank!

YHC has found a new to to play with at The Fighting Yank! Been getting ready for the Grand Canyon hike in 2 months and just discovered a new opportunity for a beatdown! Went like this on a great morning at The Yank. Went like this:

Warmup – COP

Up to the Field of Dreams for a little warm up.

Run across the field, SSH X 20

Run back across the field, IWs X 20

Run back across, Tesla Stretches.

Run back across, Mtn. Climbers X 20

Time to unveil The Super Pipe!

Here’s the deal:

Up on the top of the hill at the middle school, 5 plank jacks.

Run across the field and down to the park pavillion, 3 burpees

Up to the street, 5 ass to the street Monkey humpers.

Back up the pipe, repeat the 3 burpees in the pavillion.

Rinse and repeat 2X

Over to the Corner of Knowledge

10 dips

10 step ups each leg

10 dirkins

Mosey over to the stairs at the end of the building

7s:

Top of steps: HR merkins

Bottom: Big boys

Mosey to the road (3rd corner)

Squats X 20

Big Boys X 20

Mosey to the 4th corner:

CDDs X 25

Rocky Balboa X 25

Mosey to the Field of Dreams for bear Crawl Slalom!

Everyone for 3 runs here, I did get 4 myself.

SSH X 20 – Started to rain!

Mosey to the center, 5 chop-chops.

Mosey to the bottom of heartbreak.

3 runs of a triple nickel in the rain

Plank jacks at bottom

LBCs up top

Got this done and did a 3 minute plank to end and pledge!

NMM:

Really good push this morning! Super pipe worked out real well. Could not have been better. Driving up I saw a couple of lightning flashes that said “danger”. But not too bad.

Couple of items on the docket today as follows:

This was 3/25 but I want to talk about 3/24 because that’s a big day for me because on 3/24/1944 my uncle Roy Fortner (age 21 at the time) got into a P-38 cockpit as a pilot in the 15th Airforce in Italy and part of an elite squadron under direct command of the Operations Officer of the 15th (General Born) and led the 15th’s only mission over Berlin that day. Which meant he flew up over the Alps at @ 20,000 feet and flew around Berlin getting shot at. I want you guys to get your arms around that. He took off to 3 am and got over Berlin @ 6 am. And got back. Roy went on to have real high impact life and was a huge presence in Western Cabarrus and Northern Mecklenburg Counties for a long, long, time. We’ll talk more about the at some point.

Second, I had two F3 brothers lose kids this week. Apparent suicides. One in New York where he lived and one down at UGA. They were both really talented kids (27 and 22) where something went wrong. I tend to think it was isolation and was a result of the pandemic. One case was a child of divorce. Social Media gets a knee jerk reaction blame here but it’s just a very small part of it. We need to be available for our kids even when they leave the nest. The world is very different now and we need to understand it. This is probably a thing we really need to work on in our group.

Pleasure to lead, loved the Super Pipe! Let’s do it again boys!

Tesla

 

A little buttermilk at The Bobby with Tesla

So YHC got up and found out we had a little rain going on today! Where did that come from? No worries, its not that bad so off we go to The Bobby! Went like this:

COP:

SSH-burpees X 5

IWs X 20

Tesla Stretches

Mtn. Climbers X 20

Over to the track for a six shooter!

10 HR merkins – lap

20 American hammers (in cadence) – lap

30 Mike Tysons (in cadence) – lap

40 squats (OYO) – lap

50 CDDs – lap

60 LBCs – lap

Over to the benches for some work

dips

Step ups

dirkins

Broad jump halfway, lunge to the other side. 5 burpees, mosey back

1st run -10X

2nd run – 20X

Time for some bear crawl slalom across the field! Tesla got 3 turns, everyone else got 2.

Center for some other work.

Chop – Chop X 10

3 minute plank to end.

Pledge.

NMM:

Simple but effective. We got with it in some drizzle and frankly no one noticed it. Funny how that happened wasn’t it? Seems that when you get focused on a task that matters you don’t let outside forces get in your way do you? That’s why all F3 workouts are outside. It matters. it can suck. But we do it. And then we move on that day and do other hard things. It’s our purpose to fulfill missions under the most adverse conditions.  Right now as society we need that badly.

Tesla

 

 

Sunrise at Members Only

YHC and the crew gathered at 6;15 am sharp for the ruck launch after a great Extinction Run the day before. Ruckers included Tesla, Eh Ya’ll, Anchorman, Watts Up, Pilgrim’s Progress, Gavel, and Orangeman. Off we went through the hills of Stowe Point and South Belmont. Great sunrise! Perfect weather, high 30s. Runners inlcuded Breaker Breaker, Tiger, Nutria, Freon, Fannie Mae, Jane Fonda.

Q source as on Queen. YHC expanded that from just food to what we ingest overall. It means a lot!

 

Emergency Q at The Bobby!

One of the top rules in F3 is this. Preparation > Control! In fact, it is a core life principle if you want to be intentional and get through the chaos that gets thrown our way about all the time. And the last three years we have been in a chaos inducing environment like no other. So how you react to it makes you or breaks you. More on that later but that is the theme here today.

YHC showed up damn near late today. 5:29. Two guys at the AO. WTF! A little rain? Or Ground Assault pulling guys out? No lights on the field so Centurion was absent. Orangeman and Sargento in the lot. Sarge gives me the deck of death, says he needs some miles so it’s me and Orangeman. About that time J2C rolls in. Dressed in a damn spacesuit! In 60 degree weather if a little wet! A spacesuit! And this is the guy in short sleeves in 28 degree weather at The Yank last Saturday. Then Stinky Bird rolls in. So we got a few players! This looks promising. But not a Deck of Death workout. YHC can come up with something better than that! Went like this:

Pledge, Sarge took off. YHC makes a veteran move and gets the pax under shelter as much to show competence and inspire confidence that this will not be a total S-show. As General Hal Moore says in his first principle of leadership in battle, a leader can either contaminate his unit with is attitude and actions or inspire confidence in the unit and be present in the battle with the unit and be in the fight with them.

COP:

Arm Stretches (YHC thinking about what to do here in the gloom)

SSH X 20 (the idea of an escalator appears in the mind of Tesla)

IW X 20 (The idea that this rain is not going to be very bad at all occurs)

Gravel pickers X 20 (Need to throw some moseys in and keep heart rates up is now present)

Grapevine Stretches (let’s increment by 5s, pretty standard stuff)

The Escalator:

YHC announces no deck of death. We’re going another direction.

5 burpees – run to the end of the parking lot and back. (good way to start and can think about what 10 looks like)

5 burpees + 10 big boy situps – Lunge walk back and forth to the end of the awning. (thinking here is we did upper body so let’s work on core next. All real time thinking, no preplanning)

5burpees + 10 big boys + 15 HR merkins – Do a skip back and forth (another upper body set).

5 burpees + 10 big boys +15 HR merkins + 20 Jump Squats – Nur down and back (back to core/lower body to let UB recover)

5 burpees + 10 big boys + 15 HR merkins + 20 jump squats + 25 CDDS – Karoke down and back (back to UB, seems like a good way to mosey at this point. Keep mixing it up. We’re staying in the fight! This is actually working)

5 burpees + 10 big boys + 15 HR merkins + 20 jump squats + 25 CDDS + 30 SSH (called cadence, YHC) – Bupree broad jump to the end of the awning. (Hybrid to finish off the escalator up. YHC is THE TOP burpee broad jump athlete in the entire F3 Nation! Easy Mosey back)

Repeat above again – Bear crawl same down, mosey back.

Escalator is done!

Light pole suicides- 5 merkins, run to each light, 5 merkins there and back. Keeps the heart rate up.

End with 2 minute plank.

COT.

NMM:As General Moore said, three strikes and you are NOT out! There is always one more thing you can do to gain an advantage. And after that another and after that another! We followed that rule to a tee and got a good result from it. There was never a question we would succeed here and YHC was determined to not give into any “flux” but instead display confidence and an obvious notion of “we have been here before and we can do this” as opposed to “what do you think we should do next attitude”. That is unacceptable leadership.  A couple of other items from General Moore that apply here as well. The biggest problem you can have is there is nothing wrong. Because when there’s nothing wrong the problem is there’s nothing wrong. Guess what boys? It’s coming! The las thing I thought of getting up and driving over to the AO is we wouldn’t have leadership and/or that YHC had to take it at that point. But it happened. So principle four comes up and that is that to get through something like this you fall back on your instincts, experience, and training to get through it. Preparation! A leader is always prepared to step up in a crisis and take the watch. Taking it on when the chips are down is where we find out what we’re made of. Not just as a leader but as a team. This team completed its mission in darkness and chaos. Should be the way we are as a movement and as a people. Let’s go make it so!

Honor to take this on today. Hope you understand the thinking process in real time above. Everyone in this group can do it. Not sure how many outside it can or even would take it on. That’s a problem. And we need to solve it boys. And not just at AOs and workouts.

Tesla

 

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