Deck of Death and the Deconstructed Burpee at the Deep

It was early, it was cold.  I had told the guys throughout the week to bring their kids and we could enjoy an easier workout.  But even I bailed with my two boys when I heard it was going to be 20 degrees.  Seems like that’s pushing the child abuse line… Luckily  the other 8 guys that showed up felt the same and decided the kids needed to stay at home.  Good for the children, bad for the PAX…now we got to do the harder things I had planned!

We had an FNG show up a little early and asked if this was F3?  I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?”  I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves.  By the end, Chris, an art teacher at a local school, was christened with “Picasso”.

I gave the long disclaimer, and we were off.

Dynamic warmup lap around the parking lot with:

High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull

We circled up on the soccer field for COP:

SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers

No one really likes when I keep them in plank for 4 exercises…kinda my thang!

Now that we were warmed up, we moseyed over to the GA-GA ball pit.   Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.

We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch  who had posted it the day before on his BB.  Seemed like a tough thing to do so I added it to the Weinke.

Partner Up for the “Deconstructed Burpee”

Partner 1 run down and up the hill while partner 2 does the exercise.  Add reps together to these numbers:

100 Hip Thrusters

100 Merkins

100 Jump Squats

Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee.  Later Bing told me he got this from our boy Longshanks…no wonder it sucked!

Mosey on to the next evolution behind the school.

5 cones were set up along the back street

Bear crawl to cone then 10 merkins

Lunge walk to next cone then 10 squats

keep repeating until the end 5 cones – about 200 yards.

I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!

Next we stayed by the benches for:

20 Dips

20 Durkins

20 Step-Ups (each leg)

Mosey around to the front of the school

Last evolution today was the Deck of DEATH for 15 minutes.

Hearts = Jump Lunges

Spades = Merkins

Diamonds = Bombjacks

Clubs = Carolina Dry Docks

Aces high were 14 reps

We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end.  I pulled two of the Aces myself!

Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.

prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.

Always and honor to lead,

Royale

 

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Size Matters at The Deep

I was definitely excited to lead the PAX this morning after getting FiA’d out of the Beyond workout at Poopdeck this week. Had a pre-run at 6:15 with long laps around both schools so Wild Thing could hang out and get in some exercise before work. 6 HIMs put in 4 miles.

Kicked off at 7 with a mosey behind the middle school and did some muble chatter heavy warm ups, which let me sneak in some extra counts since no one was really paying full attention. Lots of stretching worked in to the warm up. I usually enjoy when other Qs work that in, so I try to as well.

Then we started the push to be better! There are some brick columns to use for suicide runs. So I led the group through a Bear Crawl -icide with NURs to return to start.

Mosey’d around to one of the wooden octagons at the AO (we are still trying to figure out how the school uses them) 30 vaults over the wooden fence is a great quick exercise and keeps the heart rate up

Since Tater was doing his normal run, we actually had 9 for boot camp, split into groups of 3 and cycled through a few exercises. While one partner was doing the exercise the other 2 were pushing out a rough forearm plank. Each team did 2 rounds of 5 seal jacks, 10 monkey humpers, 15 Carolina Dry Docks.

Circled back to the cars and everyone grabbed a landscaping Cindy from my car and we went to the soccer field for a York favorite the Filthy Fifty!!!

Each PAX worked through 50 of each exercise

SSH
Squat Jump
Cindy Bent Rows
Cindy Swings
Lunge Step
Cindy Floor Wiper
Cindy Overhead Press
Cindy Thrusters
Burpees

After this we took a “break” to talk about Beginning and what everyone was starting this year so we could hold others accountable. Each HIM took time to express places in their lives where they wanted to specfically be pushed for growth while we rotated through

plank, one arm up, reverse plank, one arm up

and kept rotating around every 10-15 seconds.

We ended with some great mumble chatter while taking a lap around the school carrying the Cindy overhead which definitely filled time and started to really hurt since we were just walking.

The mumble chatter at The Deep is some of the most amazing ridiculous conversations ever heard at F3. And today ‘Size Matters’ was the theme, make sure you Post this week and ask about it…… or be smart.. and don’t.

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Poking the Q leads to sprinting at The Deep

7 showed up, including one Rock Region PAX for my VQ at the Deep

Proper full disclaimer was given – and a note that while you can modify if you feel like it… I am trying to push you to new limits.

Long mosey around the baseball field to the front entrance for …

The Warm-Up in cadence

  • Abe Vigoda x20
  • Mumble Chatter included poking the Q about my HATE age so further warm ups were doubled
  • SSH x40
  • Moroccan Nightclub x25
  • Sumo Squat x30
  • Hillbilly Walker x30
  • Got some good stretching in Right over Left for a 10 count and switch Left over Right for 10
  • On the 6
  • LBC x20
  • Flutter x20
  • Chopsticks x20
  • Stretching 10 counts, right leg flat left knee to chest, switch left leg flat right knee to chest

Mosey across the street to the football field and partnered up to have someone push us through the next exercises

The Thang

Cones were preset about 20 paces to the first cone then 10 to each cone to total 5 cones

Suicides along the cones ending at the final cone with an exercise incrementing 5 each time, so the final step would be a 25 single count

  • Round 1: Overhead claps
  • Round 2: Calf Raises
  • Round 3: SSH
  • Round 4: Plank Jacks – tested how cold the grass was in case I had to Omaha the upcoming bear crawl

Gifts

Al Gore circle

Tangible gifts certainly give people a sense of belonging and friendship throughout this holiday season, but what intangible gifts do we have as HIMs that we can share with others, PAX or not, at any time in the year?

I love to pack trucks, maybe even thrive on the experience. To date I have packed 96 homes into trucks for families moving or student camp for hundreds of kids and have enjoyed every minute of it. Primarily because it seems to be such a stressful time and a dread for families and friends, that my experience with it becomes a huge relief for them.

We switched between honeymooner and downward dog while the other PAX shared their intangible, practical gifts that they gift to others.

More Thangs

Stayed partnered up for Doras, bear crawl to first cone, cumulative partner single count exercises

  • 50 merkins
  • 100 LBCs
  • 150 squats
  • 200 seal jacks

A few 10 counts were needed to save the poor calf muscles of those involved

Then we took a mosey back towards CoT and took the long route down the main road. Stopped for some hills by the baseball field.

3 sets of 5 hills with an exercise each time you get back to the top

  • Set 1: 20 dips
  • Set 2: 20 calf raises/dips on the curb
  • Set 3: 10 merkins

Long sprint around the parking lot for some people’s choice AbLab

Name-o-rama

Announcements READ YOUR NEWSLETTER!!!!

Prayers/Praises

Coffeteria at Bagel Boat (better than Dunkin Donuts, you guys are crazy)

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JOE DAVIS + SPEED FOR NEED = IMPACT

In just under a month, we will have an opportunity to run one of the best races of the year which has become our Signature Fort Race, The Joe Davis Run for Recovery.

This year is going to be particularly special in that we will also be adding the opportunity to push race chariots for SPEED FOR NEED.

Here’s how you get involved, if you know of someone who has a child with a disability, someone who has a child whose home has been affected by addiction, or a child in some other kind of need, then DM Dark Helmet on Twitter and let him know. If you would like to help push, let him know.

We have a chance to have as many as 6 chairs there (several are already spoken for, but some are empty). That’s the most of any race yet…

So man up! Register, find a “Track Commander” to push, and let’s get after it!

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THE PAX OF FORT PLEDGES TO HELP ANOTHER BROTHER AND HIS FAMILY OUT

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone, we want to wrap it up by 12/22/17

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

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The Fort pledge to help another Pax out

Its Christmas time and the word of the month is giving so I am asking if you would take moments pray about giving to help a fellow pax. Last year Stang got the Fort and the Rock pax to donate gift cards, cash and presents for me and my family.  This was huge for me and my family, with that  being said I feel the need to help a fellow pax and give back. I have been in touch with our pax of the Fort looking for someone to help out. This morning in COT it was mentioned by Destiny that a fellow pax’s son has just been diagnosed with leukemia and his wife is pregnant with twins. Then again Ginsu and Rock thrill had a tweet about it and come to find out it is an Area51  pax named Bout time his sons name is Jennings. This hits close to home and just knew this is who we need to help this year. a few

If I have never had the pleasure of posting with you in the Gloom I would like to take a second and share my story, Dec 2015 on Christmas eve my 2.5 year old daughter was diagnosed with Leukemia ALL Type B, on Christmas day she had surgery to have a port installed and her first 3 rounds of chemo. We spent Christmas in the hospital and I broke down never cried so hard in my life. I reached out to God prayed that everything will be okay and about 10 min later after the took my daughter back for surgery he answered my pray because a peace just came over me and heard the words its going to be okay.  The last 2 years have been a hard 2 years with ups and downs but also have enlightened me, allowed me to get closer to God.  It also allowed me to become apart of F3 with out the men of this group not sure where I would be mentally and physically today. I like to thank you for the push the words of encouragement.

 

I am asking pax to give what your heart tells you. Prayers gift cards, cash etc. I have seen what awesome pax you can be when challenged to give you all always go above and beyond.

See your site Q’s for collections and or Dark helmet , Stang, Witch hunt, Royale and Cornerstone

 

2 Corinthians 9:7

Each of you should give what you have decided in your heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.

Proverbs 18:16

A gift opens the way
and ushers the giver into the presence of the great.

Luke 6:38

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.

 

Thanks Again HIMS

Cornerstone

 

 

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PRE-BLAST – 2.0 Halloween Workout at The Deep

What is your 2.0’s favorite part about Halloween? Candy Corn? Trick-Or-Treating? Scary Movies? The Costumes?

Well, it’s time to add an F3 workout to that list.

With Halloween right around the corner, I thought it was a perfect time to get the 2.0’s out for a Halloween inspired workout.  This will be perfect prep for all the miles that our 2.0’s will put in trick-or-treating.  So wrangle up the kiddos and head out to The Deep this Saturday. More details below:

When: Saturday, October 28th, 2017 at 8:00 a.m.

Where : The Deep (Oakridge Middle School)
5657 Oakridge Rd, Clover, SC 29710

Wear: Costumes are not recommended due to this being before Halloween, however your 2.0 can wear whatever they like.

Who: All 2.0’s are welcome. I would recommend being at least 3 yrs of age but we will try to make it fun for all ages.

PS – THERE WILL BE CANDY…

 

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PRE-BLAST: Hurricane Harvey Underwear Drive!

Gents,

Please consider donating a pack or two of new, packaged underwear for victims of Hurricane Harvey.  This is a big need for those folks and you can help alleviate at least one of the many issues they are facing right now.  Bring your packages to Alcatraz, The Fort, The Deep, and The Yard this Saturday, September 9 and give to the site Q’s.    We need all sizes for men, women, and children.    This is a one week blitz to get as many packs as possible so please help spread the word at COT’s this week.  If you cannot make your workout this Saturday and wish to donate, please contact me via Twitter.  Thanks in advance for your help!

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Training Camp at the Deep!

Considering how excited I am about the upcoming NFL season and the fact that Saturday was opening day for College Football, it was only fitting we had a Football themed hour long boot camp.

Moseyed right over to the football field and got started:

Warm-up (using the width of the football field)

  • Butt kickers across field
  • High knees coming back
  • Karoeke across and back
  • Power skips across and back
  • Low back pedal 1/2 way, turn and sprint to end (do the same coming back)
  • Mirror me on the side shuffle – Pax watch me and do as I do.  Included many changes in directions on the shuffle, random merkins, back to shuffle, a few falls on the wet field, you get the point
  • Lastly some stretching prior to the real fun

Extra credit fun throughout – the Pax split between two teams (1 & 2).  In between each major section of the workout, we did 1 on 1 receiver routes.  Each team would get a shot on O and a shot on D.  I was all-time Q – if the offense caught the ball, their team only had to do 5 burpees.  If the defense defended the pass or picked it, they did 5 burpees.  The “losing” team in each battle had to do 5 KRACKEN burpees (gross).  This was done throughout the hour long workout.  By far the best play all day was the first of the day, hooking up w/ Royale on a hard sell fade route, turned into a post.  From there it got pretty ugly, the majority of the time being my fault as the QB w/ a wet ball and terrible touch.

1st bit of fun

  • Sprint Ladders – 20 sprints.  10 yard sprint, 10 sec rest, 10 yard sprint back, 10 sec rest, 20 yard sprint, 20 sec rest, 20 yard sprint back, 20 sec rest, 30 yard sprint, 30 sec rest, 30 yard sprint back, 30 sec rest, 40 yard sprint, 30 sec rest, 40 yards back, 30 sec rest, 50 yard sprint, 30 sec rest….AND back down again finishing on 2 10 yard sprints.  The Pax owned it, I was dying.

More 1 on 1 battles and burpees

2nd section

  • Partner up  – partner pushes 50 yards, switch w/ the partner who pushed jumping on the back of the other who then carries them back to the goal-line (50 yard back).  Switch up w/ the opposite partner pushing and then the original “pusher” carrying their partner back.
  • Merkin Rolls – again, Pax all in a plank, and have to mirror me looking at them.  Nothing but merkin, followed by quick rolls into more merkins, sometimes multiple rolls one after the other.  This is where I noticed the impact of those rolls and the dizziness in the eyes of the Pax who refused to do some merkins in fear they might vomit.  Good stuff.
  • All Pax get into a plank on the goal-line side by side, and starting on the end, the first Pax sprints 40 yards and then back.  Then the next, then the next.  We all hold the plank until all Pax have sprinted their 40 yards and back.  (in my defense, I gave them the option to do 5 burpees instead of the 2 40 yard dashes, they selected sprints).

1 on 1 battles and burpees

3rd station

  • All Pax get in a line, follow one after the other – 10 yard bear crawl, side shuffle between hash marks, bear crawl the next 10 yards, shuffle opposite direction between hash marks, bear crawl 10 more yards, etc.  You do this until you bear crawl 50 yards.  We did one 10 count rest, then rinse and repeat back another 50 yards (100 yards of bear crawl in total).

1 on 1 battles and burpees

4th station

  • Ab station – all Pax on the goal-line.  Gave them the option to call out ab exercise, and then we do OYO as many as you can while the first two pax sprint 50 yards and back (they are our timer).  Go all the way down the line of planking pax 2 times through (so all Pax had 4 more 50 yard sprints and tons of non stop ab work w/ the only rest being your sprinting time).  Did LBC’s, heels to heaven, freddie mercuries, boat/canoe, big boy sit-ups, and others.

Ran back to COT w/ 1 minute to spare for some hamstring stretches which were much needed after all the sprinting today.  Prayers included – jobs (Whopper interview w/ Husqavarna, Kenyan search), cancer (Java’s co-worker who was just diagnosed, Lutafisk’s mom, Cobra Kai’s wife), those impacted by Harvey and a great message on perspective from Java.  Followed it all up w/ coffeeteria at Dunkin w/ a guest appearance by Witch Hunt after he left his Co-Q w/ Jedi at Alcatraz.  Appreciate the chance to lead fellas.  Had a ball.

ChaChing

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Crawlin’ at the Deep

It was a beautiful Saturday morning at the Deep, cool with no humidity in sight (finally).  Since this was my first opportunity to Q I showed up early to scope the lay of the land and prep for the beatdown that was to follow, I wanted to make an impression after all.  The minutes leading up to the workout were suspenseful for me with most of the 9 PAX that posted rolling in at about 6:28.

@ 6:30 sharp we were all ready to begin.  No FNG’s in sight so I gave a quick disclaimer and we immediately circled up in the parking lot for some warm up exercises:

15 Windmills IC
15 Cherry Pickers IC
15 Moroccan Nightclubs IC
15 SSH IC
15 PJ’s IC
15 Alternating Shoulder Taps (Plank position) IC
15 Low Slow Squats IC

We then moseyed the long way around the parking lot with a few toy soldiers along the way until stopping at the top of a grassy hill for the first routine.  This consisted of running down to the bottom of the hill and backwards back up to the top where 5 CDD’s  awaited us before repeating 5x and adding 5 CDD’s each time.

Back to mosey across the street to the elementary school playground where the next routine awaited which consisted of 5 dips & 2 pull-ups and a lap around the perimeter of the playground.  Repeat 5x adding 5 dips & 2 pull-ups each time.  Grand total about a half mile of running, 30 pull-ups, and 75 dips.

Short mosey from the playground to the track & field where we spent the rest of our time.

First up was a little baseball, F3 style, as we attempted to hit for “The Cycle”.  I found this little gem on the Exicon, which I must admit, seemed a lot easier on paper.  After a little grumbling and a lot of crawling we all finished the exercise.  The Cycle consisted of bear crawling to 1st base (about 75ft to each base in our version), performing 3 burpees, and crawl-bear back to home (backwards bear crawl).  Then another bear crawl from home to 2nd base (rounding 1st), 6 burpees, and crawl bear back to home.  From home to 3rd base with another bear crawl, 9 burpees, and crawl bear back to home.  Finally, the last bear crawl all the way around the bases where 12 more burpees awaited…

…We called and audible and nixed the crawl bear back around the bases to the relief of all.

The last routine was another goodie I found on the Exicon named after Del Brown.  This consisted of performing 10 merkins, 25 yd. crab crawl, 10 diamond merkins, 25 yd. crab crawl back, and 10 more merkins.

Mosey back to the parking lot with a couple of minutes to spare.  I called on some PAX for ab exercises and we filled the last couple of minutes with Boxcutters and Hello Dolly’s before recovering to CoT.

Thanks Royale for the opportunity to lead, it was an honor and I’m already thinking about the next one.  All the PAX worked hard today and a few of us met up for Coffeteria after at the local Dunkin’ Donuts for a little 2nd F.

-Flux

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