Brett Favre Honored at Varsity, Legend, #HIM

2015-11-27Leave a comment

QIC: Longshanks
When: 11/27/2015
Pax: Copay, Geronimo, Longshanks
Posted In: Varsity

Brett Favre may be the greatest QB of all time. The ultimate mans man, a leader on the field, the Gunslinger. Last night as the Packers retired his number, I reflected on the Leader that Brett Favre was on the field. No doubt in mind, if he was a part of F3, he would be a leader. He would be HIM. He’s done some bonehead stuff off the field (but then again so have we), but at the end of the day he still had a huge impact with his teammates, his family, and the community that supported him day in and day out as QB of the the Packers. Today we honored that impact at Varisty.

3 Men arrived at Varsity to honor Brett Favre and talk about the Packers, despite staying up way to late to watch them lose to Da Bears. We also should’ve fartsacked but didn’t, because there are always opportunities to get better, even if that means waking up to work out at 5:15. It was Copay, Geronimo and YHC. Disclaimer was given and off we went.

THE THANG

Moseyed a lap around the parking lot with butt kicks, high knees, and Karoake. Circled up (triangled up, cuz thats what it makes when there is only 3) for a warmup of SSH, Windmills, IW, Morracan Night Clubs, Cherry Pickers, and Squats. All IC and all to 13 (cuz thats how many points the Packers managed against Da Bears last night). Mosey to the hill and explain the 4 downs. In honor of Brett Favre’s number 4, we will be doing 4 reps of everything.

1st down – top of the hill – 4 plyo pushups, 4 burpees

2nd Down – ROTC bars – 4 pullups, 4 toes to bar

3rd Down – bottom of hill – 4 broad jumps, 4 squat tuck jumps

4th Down – 4 regular situps, 4 leg raises

AMRAP for 30ish minutes – everyone did 9 rounds. or a Leroy Butler’s jersey number of reps (mumblechatter about doing a Lambeau Leap pic)

Finished with 31 Flutter Kicks, 31 LBC’s, and 31 second plank hold all in honor of Brett Favre and the Packers win in Super Bowl 31.

Moseyed back for COT and BOM

Announcements – Read your email.

Prayers – going of Santini’s words yesterday we all said something we are THANKFUL for.

Moleskin – Always and Honor to lead and serve. Thankful for the entire group of F3, but especially Copay and Geronimo for making it out today when the easy decision would’ve been to stay in bed after staying up late to watch the game, or eating too much turkey yesterday. Blessed to have so many brothers in my life that keep me accountable and keep me pushing to get better. The most touching moment in last nights came was when Bart Starr and Favre embraced each other, like we embrace our F3 brothers in the gloom.

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Relief Pitcher @F3TheSwamp

2015-11-25Leave a comment

QIC: CSPAN
When: 11/21/15
Pax: Photobomb, Bart, Royale, Dirty Bird, MainFrame, Family Guy, Crash, Gecko, Zima, Gears, Cobra Kai, Back Draft, Trucker, Puddles, Cable Guy, & Vinnie
Posted In: The Swamp

Last minute call to come in and Q @F3TheSwamp = Always an honor to serve

Disclaimer

4 Ruckers take off = Dead Man Party = one man is always in the air

13 take off at a good mosey pace, circle back to get LIFO Photobomb

Warmup-O-Rama x10 all done in cadence

Just Fresh parking lot nonsense

Arkloader series

Partner series including wheel barrows & partner carries (crowd pleaser)

Platoon series = 2 squads = 2 men always running = all other men IC excercise

Indian run back to COT

Prayer and Praise

BOM

Be a better man today then you were ysterday,

AYE!

CSPAN

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Weather is always better @F3IndianLand

2015-11-25Leave a comment

QIC: CSPAN
When: 11/19/15
Pax: Pebbles, Ringer, 1-Niner, Rocky Top, Flash Dance, Bird Cage, & Sharknado
Posted In: The Reservation

Horrible weather – change to URS Parking Deck

Warmup-A-Rama all x10 and all in cadenc

Jog-O-Rama

THANG

10 CDD = run backwards up ramp 10 CDD x 5 repeats = AWFUL

ABLAB

Dealers choice x 10 in cadence

Prayer & Praise

BOM

Be a better man today then you were yesterday,

AYE!

CSPAN

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PHOP Mugshot BeatDown

2015-11-25Leave a comment

QIC: Mugshot, Apache
When: 11/25/15
Pax: Apache, Bogey, Punch Out, Turbine, Geronimo, Full Count, CSpan, Pusher, Sergeant York, Mr. Clean, Package, Jeckyll, Pick Six, Schrute, Stang, Beast, Mugshot, The Riddler
Posted In: Uncategorized

It was a nice and cold morning over at PHOP. We had 18 strong men show up for an early morning BeatDown with the returning Mugshot. The warmup however began with the one and only Apache.

Warm-up
60 SSH
20 staggered merkins

Formed two lines for Apache patented Indian Run.

Back person started with an ammo box and ran up to the front as we moseyed across the street to the PHOP neighbor. Pass the ammo box till it gets to the back and the person in the back sprints to the front.

Stop for a wall squat
20 over head claps with Wall Squat
5 derkins on wall

Continue Indian run up the hill

Pause: 10 jump squats

Continue Indian run up the hill.

Paused half way, team 1 runs to the top of the hill and back down, team 2 does merkins until team 1 returns. Then each group switches team 2 running and team 1 merkins.

Indian run continued back towards PHOP
Stop at the wall for some right over left leg stretches.

Mosey back to PHOP.

Side-Note: Warm-Ups with Apache take a while, but are worth it!

The Workout
Mugshot took over! Welcome back Kotter it’s been a while but he got right into with an assortment of stations.

Each station was a workout for Two Minutes.

Station 1
– Push Ammo Box across yard in a bear crawl
Station 2
– Merkins
Station 3
– Wall Squats
Station 4
– Burpees(Padre’s favorite)
Station 5
– LBC
Station 6
– Bear crawl down hill
– Crab walk up hill
Station 7
– SSH
Station 8
– Planks
Station 9
– Tire Flips

COT
Bogey led us in a discussion about what we are thankful for:
Family, Health, Marriages, F3 and a few more.

See ya tomorrow for the convergence at Springfield Elementary!

The Riddler Out!

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Pre Thanksgiving Festivities

2015-11-25Leave a comment

QIC: Decibel
When: 11/25/2015
Pax: Puddles, Bart, Gears, Howitzer and Flat Tire
Posted In: Pantheon

Six men made more room for turkey today at the Pantheon.

The Thang

Mosey behind the school

Circle Up: IW x20, Merkin x10, Cotton Picker x20, WA Merkins x10, Windmill x20, Diamond Merkin x10, Slow Sumo Squats x20

Mosey to playground: 10 pullups, 20 dips

Mosey to bigger kid playground for more suitable equipment: 10 pullups, 20 dips Rinse and Repeat

Mosey down steps: BTW and Peoples Chair

Mosey to steps and partner up: One person does exercise with Rock while other runs steps

Exercises: Curls, Bent Over Rows, Upright Rows, Shoulder Press and Curls again

Mosey to steps to lot: 1 set of partners does wheel barrow up the steps while the other sets do ab lab until all have gone twice (LBC, X-O’s, Freddy Mercury, Leg Lifts, Hello Dolly etc)

Always a pleasure to work out with you guys! Have a great Thanksgiving!

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Just a walk in the park and a game of cards

2015-11-24Leave a comment

QIC: Maximus
When: 11/24/15
Pax: Esso, Birdcage, MacGuyver, Trucker
Posted In: Block Party, The Fort

I was excited at the opportunity to again Q the original AO in The Fort. So excited that I followed my tradition and threw out a few tweets the day before. Well, this may be the last time I do that because, short of a cold and rainy post with CSPAN and CSPAN only (yes, 2 for those keeping score), this was the fewest PAX for a Q of mine in almost 3yrs. The 4 other PAX that posted showed up and showed up strong. It didn’t matter what I offered up, they knocked it down every time…with hardly any mumble chatter.

So with that, we took a jog around the park to circle up next to the playground:
Warm Up: SSH, Squats, Wind Mill, Mountain Climbers, Diamond Merkins

Mosey to the Playground:
It’s hard to partner up with 5 of us so we did the following as a group.
10 Pull Ups / 20 Dips / 10 Pull Ups / 20 Dips / 10 Pull Ups / Run a lap

Mosey to one of my favorite spots at this AO, the 5′ wall by the Springs bldg:
3 of us on the wall for muscle ups while the other 2 run a lap around the parking lot. Flapjack and repeat.

In the cold, dark gloom, nobody noticed the deck of cards that was placed at the base of the light pole. Once I brought that to attention, some groans could be heard. Don’t worry, it’s customary and so is the pain. Considering the escaping time, it was time for another OMAHA so we only went through about 1/2 the deck but it looked like this:
Hearts = Merkins
Spades = Burpees (missed the Ace)
Clubs = Carolina Dry Docks
Diamonds = Jumping Lunges

I had so much more on the Wienke but again, another OMAHA so we could honor DD with a nice set of Monkey Humpers followed by
Super Man and the rip cord for a few 10 counts
American Hammers
X & O’s for Decibel
V-Up Toe Touches
LBC’s

I’ve been involved in mind-testing and brutal beatdowns over the years but I’m learning that in many cases, it’s not about the quantity, but rather the quality. And on this 28 degree morning, the quality of these 5 was top shelf. I’ll take these guys any day.

Announcements: Read the what? Oh yeah, the email…READ IT. Thanksgiving convergence and a little sampling of fried turkey. Joe Davis…DO IT. Christmas Party…PAY AND SHOW UP (if you’re able).

Prayer Requests: Time of Thanksgiving this week and safe travels for all. Stay safe and return to the gloom. Our service men & women, those gone, retired, active and their families. Thank God for them and their protection/service. Fresh starts on a new day with our kids/families. Trucker’s appt on his foot and hopefully a quick and full recovery. Our own CABLE GUY. Rest up, don’t push it and get back out there. We’ll keep a spot for you in the COT, albeit, downwind from the PAX!!

As You Were.
AYE!!

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Back at WEP

2015-11-23Leave a comment

QIC: Backdraft and McGuiver
When: 11/21/2015
Pax: Bubba Gump, Tesh, Bolt, Double D, Dark Helmet, Ginsu, Flat tire, Longshanks, Red Banjo, Pusher, Magnum, Pippen, Highlife, Menthol, WWL, Baeheim, McGuiver, Backdraft
Posted In: The Fort

Always awesome to get asked to Q at WEP. It was a cool morning and tons of mumble chatter going on while cars were continuing to pull in up until the start time. The co-Qs were even wondering if they were going to have enough coupons to cover the crowd.

Backdraft started off the morning with a quick paced mosey around WEP to get the blood pumping.

Circled up for SSH x 50, IW x 20, windmills x 15, Mtn. Climbers x 20, 6 inches, Squats x 15

Mosey to playground and partner up.

Round 1- P1- high knees around park- P2-Pull ups

Round 2- P1- shuffle facing right, P2- Derkins

Round 3- P1- Shuffle facing Left, P2- Dips

Round 4- P1- Bear crawl strait sections, crab walk short sections, P2- Squats

Pass off to McGuiver

Mosey to car to pick up coupons.

2 bricks per person. do not set down after you took them.

Mosey to field and line up

lunge walk to third tree. jog back.

10 Burpees OYO

mosey to track.

Drill bits around the track mosey in between.

Drill Bit 1 alternating shoulder presses

Drill Bit 2 Moroccan night clubs with coupons

Drill bit 3 windmills

Drill bit 4 Jack webs 1:4- 5:20 Merkins: overhead claps with coupons.

Variety of Mary with coupons

COT

Always a pleasure to Q. Lots of mumble chatter early on, but got hushed pretty quick with the intensity the PAX put out on all the exercises.

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Something Old and Something New

2015-11-21

Posted In: Alcatraz

10 PAX for The Rock with YHC and a VQ by Howitzer. Disclaimer disclaimed, then it was on.

The Thang

Warm Up with a Run Around Runde

COP with:

SSH
IW
Windmills
Merkins
Mountain Climbers
Squats
Carolina Dry Docks
Moroccan Night Clubs
Seal Jacks
Plank Series

Partner Up for team exercises in the parking lot:

25 Merkins then Backward Run with Sprint back
25 SSH then High Knees out and Butt Kickers back
25 Wide Merkins then Power Skip out and Jog back
25 Donkey Kicks then Hop Right Leg out and Hop Left Leg back
25 Burpees then Broad Jump out and Sprint Back
50 LBC, 25 Diamond Merkins then Shuffle out and back
25 Flutter Kicks, 25 Hello Dolly then Walking Lunge out and back
50 Squats, 25 Merkins then Sprint out and back

Proceed to Playground where 1st PAX does Six Pack up and back down while 2nd PAX does a Run Around Runde. Flapjack.

Migrate to baseball field:

1st PAX Peoples Chair, 2nd PAX bear crawls to 2nd base and Jogs back. Flapjack.
1st PAX BTTW, 2nd PAX sprint to outfield fence and back. Flapjack.

Lap around the field with Shuffle and Karaoke mix.

Mosey back to Parking Lot for Bearmuda Triangle.

Finish with COP:

50 American Hammers for the Stars
13 Flutters for the Stripes

COT

NMM:

After a scheduling issue last week where Geronimo picked up my Q, I was glad for the opportunity to lead this morning. Originally it was a solo Q, but Howitzer answered the call for his VQ… and it was one for the ages. I knew it was going to be tough when he started barking the cadence loud enough for the neighbors two streets over to hear, but he settled in nicely and humbled the PAX this morning. He brought some new tricks for the first half and then YHC took over for the second. Originally planned to have all partner work, but then we had a man down (Cable Guy) with a foot injury, so the PAX were fortunate enough to experience the Bearmuda Triangle. As an aside, I highly recommend skimming the Exercises Page for all Q’s regardless of experience… always something new there to try.

Finally, big props to Fish Sticks for laying on the EH and getting FNG Bon Jovi out this morning and Aqua Man for laying the EH on #Kotter Pink Slip for the triumphant return.

Announcements:

Two Convergences this week, Monday 0515 FMHS and Thursday 0600 at The Ranch.
Christmas Party Dec 19th, see pre-blast and pay up!
The Fort Runners Convergence on Dec 17 at WEP to scout out Joe Davis run, Tempo will be closed
Joe Davis Run January 9th
Justice League (CAH) on today. See twitter for details.

Prayer Requests:

Funhouse going to Columbia on Mission Trip in February. Appreciate Prayers and Financial Support
Let Me Run 5k today
Cable Guy’s Foot
Trucker’s son and others who have winter sicknesses (Flu/Cold/etc)

Honor To Serve.

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Spartan style beatdown

2015-11-21Leave a comment

QIC: Swamp Fox and Tinker Toy
When: 11/18/15
Pax: River Rat, Shrute, The Riddler, Apache, Bogey, Sgt. York, Swamp Fox (Q), Tinker Toy (Q)
Posted In: Uncategorized

Warm up- Swamp Fox
SSH
IW
MERKINS
MOZY FOR A LAP AROUND THE CHURCH
HIGH KNEE LUNGE WALK
HIGH KNEES
BUTT KICKS
TOE WALK/ARM CIRCLES

TINKER TOY

4 CORNERS
CDD-40
DIPS-30
SPIDER PUSH UPS-10/side
CLOCK DERKINS ON TIRE

BUCKET CARRY AROUND CHURCH

4 CORNERS
MONKEY HUMPERS-30
JUMP SQUAT-30
BOMB JACKS-20
LUNGE-10/leg

BURPEE BROAD JUMP BEHIND CHURCH

4 CORNERS
DIAMOND PUSHUPS-25
DIVE BOMBERS-10
SQUAT-30
SUMO SQUAT-15/side

LOG CARRY AROUND CHURCH

4 CORNERS
PRISON CELL PUSH UP-5
BURPEE-15
PISTOL SQUATS-10/LEG
LOG SQUAT PRESS-15

TIRE FLIP TO DOUBLE DOORS AND BACK

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3 Headed Monster Q Morphs into 1 at The Hive

2015-11-20Leave a comment

QIC: Longshanks
When: 11/20/2015
Pax: Stang, Dawgpound, Howitzer, Jerry MacGuire, Longshanks (QIC)
Posted In: The Hive

3 of us were going to tri-Q this workout this week, but CakeBoss was called in to Q Varsity and CSPAN was called in to Q The Swamp. That left YHC to plan something more than a workout. Pain was promised and pain was delivered to the 5 willing souls that descended upon The Hive this beautiful Friday morning. No FNG’s, so a form of disclaimer was given and off we went.

THE THANG

Moseyed a lap around the Parking Lot with buttkickers, high knees, karoake, and skips. Circled up by shovel flag for warmup of SSH x 15, IW x 15, Windmills x 15, Moroccan Night Clubs x 15.

Grab your bell and mosey to the the stadium entrance and at the base of the hill. 5 laps of run up the hill with the bell to the first speed bump, do 10 squats, leave bell and run to the next speed bump, do 10 merkins, run back down collect bell and go to where we started and do 5 bicep curls on each arm. After 5 rounds, LBC’s until the 6 is in. Next round was 15 deadlifts and 15 upright rows at the start, run to first speedbump, do 5 burpees, run back down to the start. 5 rounds of this as well. Once finished, plank until the 6 is in. Mosey back towards the shovel flag but stopping at each lightpost along the way. First light post -10 plank rows each side, second 10 shoulder presses each side, third light – 20 overhead triceps extesions. Repeat sequence the next 3 light posts. Do all three exercises at the last light post then sprint to the baseball field and back. Finish the workout with plankarama at the Shovel Flag.

COT and BOM

Announcements – Monday Convergence at FMHS, Thursday Thanksgiving convergence at the Ranch (Springfield Elem/Middle), and working on New Years Day CSAUP. Christmas Party.

Prayers – Stang mentioned Apache’s friend that lost their 21 year old daughter Candice to cancer. Prayers to that family and all families dealing with cancer and other illnesses. Stang with a strong lead prayer.

Moleskin – Even as Site Q for the Hive it”s always an honor to lead this group on Friday morning. It’s so easy to make it through the week and decide to take Friday off or take it easy on Friday. I know these guys pushed hard today and completed everything that was asked of them to get better. Not a lot of mumblechatter during the workout, but plenty afterwards. Proud of this group and proud of these men. Till my next Q, get after it and get better!!!

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