Author: HIPAA (Page 1 of 14)

What a beautiful morning for an F3 Dads 2.0 Workout! What are the odds we have a downrange show up? Welcome “Rook” from Ohio!! Unfortunately he didnt have a 2.0 present so thank goodness we have PainLab to accommodate his stay here in Gastonia!

On to the show!

0700

Circle up for Disclaimer, Pledge, 5 core principles for the FNG, and warmup

Warmup

50 SSH IC

The Thang (Part 1)

HIPAA’s morning school routine. Let’s get these kids conditioned for early rising!! No more sleeping in!!!

A-L-A-R-M

Arm – 25 Shoulder Taps

Leg – 25 Jump Squats

Abs – 25 LBCs

“R” – Run a lap around the parking lot

“M” – 25 Merkins

Phew, we didn’t hit the snooze button this morning so no need to repeat this cycle. While we continued to get ready for school,  I issued a challenge to all the kids this morning:

2.0 challenge – During the school year, make an effort to make a new friend. Seek out the ones that need someone. Kids have a lot going on too and need a shoulder to lean on. They may not have that opportunity at home for someone to listen. They battle just as much, if not more, than we do. Be the change!

OK, we finished getting ready for school. Now its time to get on the school bus. Line up, two lines behind the bus driver for:

Beep, Beep, I’m a Bus! Duck walk from parking lot to sidewalk at Garrison. When Bus driver says “Beep, Beep” PAX say “I’m a Bus!”. Good times and we got the kids safely to school where the teacher Mr. Roscoe took over.

After we “road the bus”, I had the PAX head to the front of Grier. First Exercise, Karaoke left and back and then a quick lesson on leadership. A leader must be work hard! Second exercise, Karaoke right and back “A leader must LISTEN” (extra credit to Mayor for getting it right!). Next exercise, skip across the lot and back. “A leader must be encouraging to others”. Next exercise, high knees across and back. “A leader must be positive!” Next exercise, bear crawl across and back. “A leader must take responsibility for the outcome!” Next, we did 5 merkins, ran halfway across the parking lot, did 5 merkins and 5 squats, ran across the rest of the lot for 5 merkins, 5 squats, and 5 flutters. Mosey back to start for 5 merkins, 5 squats, 5 flutters, and 5 burpees. Great push by all the 2.0’s. Though the ages varied widely (I think 4 to 20), lots of effort from these young emerging leaders. Instructions were given to head to the ball field for some kickball.

The condition of the field left something to be desired. It was probably the worst state it has beenin the last seven years. Don’t be surprised if we hit up Stroganoff to lead an effort of community engagement to redo the mound and take all the high grass and weeds out of the infield. You couldn’t see the bases unless you were standing on them. Anyway, teams were divided and we got after it with a competitive spirit. Big Pappy’s bonus 2.0 was the pitcher for the first inning and lots of joy was had by the PAX holding hands, directing, and carrying these precious kids. Lots of action, foul balls, pitchers rolling junk and skipping the ball to the plate. One particular outfielder actually took a ball to the face! (remember to catch with your hands, not your body!). Big Pappy made an unbelievable catch from a young sweet girl,  the crowd reacted with a heavy “AWWWW”, he felt terrible. Captain Stubing with an amazing play at first. He nailed Gavels 2.1 with a 2ft throw at 90mph to the face, it was a force out. HIPAA had to relieve Mayor at the hot corner as there were sooooo many “E5” lit up on the score board. 1P2A showed Mayor his skillz snapping off a game ending line drive. We played about three innings and each team went around the order. It was a lot of fun as kickball is a blast at any age!

We went a little over time but made it back to the AO about ten minutes after 8. The Mayor had his own Painlab on the way back by carrying a 2.0 (does this count as a double post?)

I recommend attending F3 Dad’s whether you have 2.0’s or not. Interacting and influencing the younger generations are a blessing. As I posted this week on Slack, our very own Goose has graduated from the US Merchant Marine Academy. He is almost considered a Gashouse OG as he came out early and often through his high school years.

Virtuous leaders are what is going to change the world and we need more of them. Thanks to the PAX of F3 for inspiring YHC to be better and thanks to HIPAA for leading!

Roscoe

PAINOPOLY

Very simple concept:

Roll the die, move the rock to the corresponding space, do the exercise. Rinse and repat

Work was put in, sweat came out.

10 MINUTE AMRAP 1 (0:00-10:00)

5 burpees

15 kettlebell swings

2 minutes rest (10:00-12:00)

10 MINUTE AMRAP 2 (12:00-22:00)

16 single arm kettlebell hang clean and jerk (8 per side)

20 reverse goblet kettlebell lunges (alternating, 10 per leg)

2 minutes rest (22:00-24:00)

10 MINUTE AMRAP 3 (24:00-34:00)

20 Drinking Bird Kettlebell Deadlifts (10 left, then set up again and do 10 right)

16 Power to the People kettlebell presses (8 with right foot off the floor; 8 with left foot off the floor)

2 minutes rest (34:00-36:00)

10 MINUTE AMRAP 4 (36:00-46:00)

60 second high knees clutching kettlebell to chest

20 froggers

Time

Chicken Little. Too young, too soon. Mental Battle. Awareness. Reach Out. Talk.

Bunker paid its respects to Chicken Little today by performing the “Chicken Little WOD” put out by F3 Race City.

The Thang:

24 Minute AMRAP

200 Meter Run/Ruck

24 Merkins

24 Burpees

24 WWII

Because we are The Bunker and its roughly 50 minutes of available workout time, we did this twice. Voodoo and Tesla stepped up to the challenge and stayed for a 2nd round. #TClaps.

NMM:

Talk. That’s one word I mentioned above that has such a profound impact on people, especially Men. We need to talk more, and workouts at The Bunker actually gives us more time to do just that. Bunker workouts are more than no/low impact and no running. Its getting the guys closer together, physically, so we can get closer to each other mentally. The 2nd F as we call it. Tesla, VooDoo and I did “Talk” and touched a lot on marriage today. Great advice all around was given and we stayed on the topic for about 30 minutes. Without the “Talk” we had, I feel there would have been a lot of unanswered questions in my mind, questions maybe someone like Chicken Little needed to have answered. Not so much about marriage advice, but just life advice in general. Next workout, get out there and start the “Talk” with a fellow PAX you don’t know much about. Tell stories and most importantly, be vulnerable. If you allow yourself to be vulnerable it may allow that PAX to feel more comfortable opening up to you about things on his mind. Talk.

Aye!

1P2A

All by myself.

Well it was going to be Nutria and Myself but he got scared and ran off with bootcamp when I mentioned we were gong to be doing pullups.

That’s how it went down at The Bunker. And i stayed to complete my workout until Bootcampers converged on me with 15 minutes left to go. Appreciate the support gents!

The Thang:

This was a ShieldLock accountability challenge bestowed upon me from Double Stuff for the next 5 weeks. Athlean-X Max Size workout. This Saturday gave us FIRE and ICE. As I missed the previous Saturday (DIABOL-X (El Diablo)) as well, i decided to add it in to help cover the time.

FIRE & ICE:,

INSTRUXIONS: Alternate “FIRE” (a circuit of exercises that must be completed in 1 minute) with “ICE” (an easier circuit of exercises that must
be completed within 1 minute) with the goal of completing all rounds without missing the stated rep targets for reach round. The total workout time is 10 minutes, but you have two choices of how you will get there. Pick the more difficult OPTION 1, and you’ll encounter 5 rounds of the dreaded “FIRE” circuit (better known as “Hang Ten”!) Opt for OPTION 2 and you’ll shave away two of those “FIRE” rounds only to replace them with a slightly more difficult variation of “ICE” (you knew I’d make it a little harder as part of the trade-off now didn’t you?). Either way you attack this, you’re going to have to work hard.

OPTION 1: 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE
FIRE
Sprawling Burpees x 10
Twisting Pistons x 5 to each side
Divebomber Pushups x 10

ICE
Pull ups x 5
Hanging Knee Raises x 5

EL DIABLO:

INSTRUXIONS: Whether you are an NXT grad, more than 8 months removed from this beastly workout … or attacking it for the very first time, the temperature is about to rise (as does hopefully your rep count) with the return of El Diablo. The following 10 exercises will each be performed for 1 minute. The entire workout will be completed in 10 minutes. Every rep you get in every exercise is counted towards your total score. At the end of the 10 minutes you add up all your reps and that is your score. No matter what kind of strategy you employ to get through this one, expect it to be grueling. They don’t call it the devil for nothing!

MINUTE 1: Pushups x 1 minute

MINUTE 2: Box Jumps x 1 minute

MINUTE 3: Diagonal Jumping Planks  x 1 minute

MINUTE 4: Diamond Cutter Pushups x 1 minute

MINUTE 5: Sprinter Lunges x 1minute

MINUTE 6: Squat Burpees x 1 minute

MINUTE 7: Reverse Corkscrews x 1 minute

MINUTE 8: KB Renegade Rows x 1 minute

MINUTE 9: KB Thrusters x 1 minute

MINUTE 10: KB Curls x 1 minute

NMM:

No one showed. I could have easily got back in my car and went home or curled up in the bushes and slept until it was time for name-o-rama, but i didn’t. I still put the work in, and max effort at that. Who gives a crap if anyone else showed, its You vs. You. You are only cheating yourself for not showing up for a workout, so why cheat yourself when you actually do show?

Aye!

1P2A

“Mogadishu Mile”

4 Rounds for time of:

-19 Ground to Overhead Kettlebell
-19 Front Squats @53/35
-19 KB push-ups (one hand on KB left then right for a total of 38)
-1/4 mile KB farmer carry

Rules for Mogadishu Mile

*Your KB is your ‘Ranger Buddy…..you cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.
*If you DO let your KB go, you forfeit the progress of that round, and you must start the round over.

Symbolism of the “Mogadishu Mile”
*You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your KB during the run to symbolize the gear the soldiers carried.
*19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
*Ground to overhead – as the soldiers held up their rifles the entire time
*Squats – as they sought cover behind anything available
*Push-ups – as they fell to the ground and had to get back up
*Don’t let the KB go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies, held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

Aye!

1P2A

Lots of running today! Some went 5 or more, some did 4, Some took a dump, Some stayed for COT/name-o-rama. You vs. You.

Aye!

1P2A

Warmup

Ssh 25ic

Mnc 50 ic

Merkins 10 if

Thang

40 on / 20 rest x 5 sets – 1 lap in between sets
Lateral KB Jumps
Push Press
Goblet Squats
Box jumps (Bench)
Squat Thrusters

Chad1000 Training – Whoopee and Bubba Sparxx

COT

Announcements:

Convergence 10/2 Downtown

Labyrinth site Q needed – See Clavin

Chad1000 11/11 Bulldog

PR: Those impacted by CovidAye!

1P2A

Small crowd but we remembered 9/11 with Twin Towers workout. Pain Stations in shape of N and S Towers. Battleropes, Slam balls, KB  exercises, merkins, burpees, man makers and lots of forearm work. Plank silently to those that lost their lives.