Tabata breakdown of muscle groups

2016-02-19Leave a comment

QIC: Backdraft
When: 02/19/16
Pax: Airborne, Geronimo, Backdraft
Posted In: The Fort, The Hive

only 3 brave souls showed up for a backdraft led Q of kettlebells. Might need to work on my twitter headlocks better or maybe most were just plain scared. Some may have laid low to get rest before some challenge tomorrow called the Yeti. Others may have gone to see an old friend that was in town and Qing down the road. Welcome home Tatanka. Heres the details to the suck.

Disclaimer

Mosey around parking lot

Circle up for 20 SSHs, 20 IWs, 20 Windmills, 20 Mtn Climbers,

Line up for dynamic stretching from light pole to light pole high knees, karaoke facing school, butt kickers, karaoke facing football field.

Circle up and let the clock on Tabata begin.

KB one handed swings (switch from arm to arm at each rest period) followed by 10 merkins in cadence.
Figure 8s , followed by 8 merkins in cadence
Goblet Squats followed by 10 merkins in cadence
One handed shoulder presses ( switch from arm to arm during rest periods) followed by 10 merkins
Arm curls (switch from arm to arm during rest periods) followed by 10 merkins.

COT-

announcements- read the newsletter

Prayers to Howlitzer wife.

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Man U The Otherside

2016-02-18Leave a comment

QIC: The Riddler
When: 02/18/16
Pax: Catfish, The Riddler, Italian Job, Waterboy, Van Wilder, Apache, Popeye, Sgt. York, Posh, Smoke Wagon, Schrute
Posted In: Uncategorized

Great group of guys showed this morning, for what turned into a run across Dave Lyle, then run this whole AO situation.

The Thang

Mosey To our favorite fountain
Warm-Up
Mosey over to target across the street,
Left over right, right over left stretches
20 Merkins OYO
10 Windmills

Mosey to other side of parking lot
Repeat Stretches and Merkins

Work out
Mosey back across the street
To front of Dicks Sporting Goods
Wall sits two 10 counts

20x head shoulders knees and toes taps via Italian Job

Mosey to middle of main Parking lot

Partner up
300 LBCs
200 Squats
100 Merkins
First partner starts exercise
Other Partner runs to the end of the parking lot does 10 jumping lunges, then runs back and takes over for partner.
Rinse and Repeat until done.

Stretch while you wait for the six.

Mosey over to front of the Manchester Cinemas

Partner up again
6 times Wheel Barrow up stairs
Each partner climbs steps 3 times

Long mosey around the event center down the hill, then back to the Main fountain

20x steps ups

Mosey back to COT
20x Flutter Kicks

Prayers
Right leg is hurting but I gotta be ready to take on the full Yeti.
Water-boy’s son made the baseball team!
Several other prayers for Pax and all of those taking in the Yeti this weekend.

The Riddler

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Wednesday Wake Up Call

2016-02-17Leave a comment

QIC: Senator Tressel
When: 02/17/16
Pax: Flat Tire, Zima, Howitzer, Corn Hole, Fish Sticks
Posted In: Pantheon

Six strong showed up at TCES on a cool, wet Wednesday for another Pantheon beatdown. Here is what they did

The Thang:

Easy jog out of the parking lot to the center of the driveway along Tega Cay Drive for COP

SSH x50, Merkin x10, Cherry picker x15, Squat x25, Hill billy x25, LBC x25, Mountain climber x40/hold/6″ hold/regular/walk up on hands/hold/walk down to regular plank/hold/6″ hold (no break)

Mosey to end of straightaway along driveway for some suicides and pushorama:

Suicide to 1st and 2nd light pole, 20 merkins
Repeat suicide, 20 diamond merkins
Repeat suicide, 20 wide arm merkins
Repeat suicide, 20 Carolina dry docks
Repeat suicide, 20 staggered merkins (10L, 10R)

Mosey around curve to the front of the school and line up by the car pool line

Bear crawl to first cross walk, drop on the ground and assume Superman hold. Bear crawl to end of car pool line, drop to ground and assume Superman hold.

Turnaround and lunge walk back to cross walk, do 10 jumping lunges each leg. Lunge walk to starting point and do 10 more jumping lunges each leg.

Everyone find a brick column for walking balls to the wall. Start on left hand side of the column and walk around to opposite side on your hands. Recover and wall sit for a while with arms out, arms up and overhead hand claps. Recover and shake out your legs.

Rinse and repeat above from the opposite side of the column.

Mosey to the center of the driveway for abs: Freddie Mercury x20, Hello Dolly x20, American Hammer x20

COT

Moleskin

It was great to be back Qing at the Pantheon. I was looking foward to playing on the field today, but the grass was too soggy, so we stay on the asphalt (very nice, smooth asphalt, though). The Pax were motivated and there was some good grunting heard this morning. Fish Sticks showed his usual speed on the suicides and Zima, fresh off of a marathon on Saturday, showed no signs of fatigue today (or at the Ballroom yesterday – #crazyman). Flat Tire led the way on the lunge walks, but anyone with a 72″ stride is going to do that. At Q school, we tell new Q’s not to do anything stupid or dangerous. Walking around the columns on your hands was a questionable call, but everyone made it around and back (that’s why I always do the disclaimer). Well done, men!

It was a privilege to lead such a fine group of hard working guys. Can wait until the next one.

Announcements/Prayers/Praises

Countdown to Yeti! This Saturday, starting at the Pantheon. Check Twitter for details.

Children’s Attention Home One Year Anniversay, Sunday, Feb 28. Skyzone in Pineville, 4p-6p

Prayers for sick children and for a Pax wife battling cancer. Prayers for a fort F3 member in search of a job.

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Pre-Yeti (un)Limited Running… I promise!

2016-02-17Leave a comment

QIC: Chicken Hawk
When: 02/17/2016
Pax: Cash, Cake Boss, Socrates, What Did, Geronimo, Sasquatch, Double D, Gears, Carbomb, Destiny, Barry Manilo, Shelby, Skate or Die, Tater, Mission Impossible
Posted In: Ring of Fire

Sixteen men ventured to the COOP against better judgement on a damp morning to experience a little Chicken (Hawk) in the COOP. We took a grand tour from one end of the coop to the other to experience all of the splendor called the coop (yes – pull up bars and all). Apologies to the PAX because I swear I didn’t think we were going to run much but it turns out that was either a bad lie or a slight misinterpretation. Oops!

The Message: Love

Encouraged the PAX to spend some time with John 3:16 in particular because it is really the gospel/ good news wrapped up into a single verse. Pay special attention to the first part of the verse that “God loved the world”; not the perfect, Holy or righteous rather he loved the world and all the sinners in it (including you and I). Also, pay attention to the part about “for those that believe”; take your belief beyond the head and into the heart and trust in God to provide and be your anchor in life.

Mosey to back of the bus lot and circle.

COP

20 SSH

20 Imperial Walkers

15Windmills

10 Merkins

25 Mountain Climbers

Mosey to bus parking lot for square dancing

Count off by 3, form 3 lines and Indian run to pull up bars

Group 1 – run down hill and backwards up

Group 2 – squats / bomb jacks

Group 3 – goal stay on the bar, pull ups, leg lifts, dead hang

Mosey to play ground

Group 1 – dips

Group 2 – swing crunches

Group 3- 4 rounds of wind sprints (half then full)

Mosey to other side of school to hill for Jacobs latter

Start with 1 merkin at bottoms

Bear crawl to the top of the hill

7 mile kicks at the top of the hill

Bear crawl back wards

Mosey back to other side of school

Wall sit extensions in cadence

Balls to the wall

COT

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What goes up, must come down…with burpees

2016-02-17Leave a comment

QIC: Zima
When: 02/16/16
Pax: Zima (YHC), Maximus, Senator Tressel, Dark Helmet, Cerrano, Mainframe, Stang
Posted In: The Ballroom

Coming fresh off a marathon a couple of days ago, I contemplated 0 (see Zero) running, but hey I like pain just like the next guy. A couple of days ago the idea struck me that we could do an escalator, elevator and ladder themed workout. Seemed simple enough. Simple, not easy! It was a small group for a Tuesday but that suited me fine. No FNGs, just a bunch of veterans, so the disclaimer was omitted. With that, we moseyed.

THANG:

Mosey from Ballroom to the bottom of the hill for COP

COP (All IC)
Low Slow Squat x15
Windmills x15
SSH x30? (Close, too much heckling from DH so we moved to…)
Merkins x15
Mtn Climbers x30

Mosey a few feet to parking lot for Escalators (series of exercises that increase by 10)

10 Burpees
20 Merkins
30 Mtn Climbers
40 Squats
50 Flutter Kicks
Run a Lap and Repeat the series going down
50 Flutter Kicks
40 Squats
30 Mtn Climbers
20 Merkins
10 Burpees

Mosey to the parking lot across from Ballroom for Elevators. Each floor represents 25 reps of an exercise. Run approximately 50 yards then back and go to the next floor (100 yards between floors). Each floor you do the previous floor’s exercise and stack a new one on top. Here’s what we did:

1st: 25 CDD
2nd: 25 CDD 25 Squats
3rd: 25 CDD 25 Squats 25 LBCs
4th: 25 CDD 25 Squats 25 LBCs 25 Bombjacks (Then take the elevator down)
4th: 25 CDD 25 Squats 25 LBCs 25 Bombjacks
3rd: 25 CDD 25 Squats 25 LBCs
2nd: 25 CDD 25 Squats
1st: 25 CDD (for a whopping total of)
200 CDD 150 Squats 100 LBCs and 50 Bombjacks

Running back to COT I noticed we had time for a…

Suicide Ladder
5 Burpees and run to the end of the parking lot and back
10 Burpees and run to the end of the parking lot and back
15 Burpees and run to the end of the parking lot and back

Mosey back to COT

NMM
I enjoy a small group of Pax sometimes. Really enhances the fellowship. Great group this morning and I think we had a lot of fun in between the grunts and grimaces. Maximus and Senator T always show me that I can push harder, thanks guys. After all this up and down and back and forth, I was ready for COT but surprised everyone (even myself) with the Suicide Ladder. Brutal! Strong showing by all and I think we all got better this morning.

Prayers and Praise
Prayers for Pax and families fighting illness
Praise for those who are in good health

BOM

Honor to Serve
Zima

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Back by Popular Demand: Stoplight Shuffle!

2016-02-16Leave a comment

Posted In: Uncategorized

When: 2/16/2016

QIC: TURBINE

The PAX: Sgt York, Van Wilder, Catfish, Apache, Gauge, CoPay, Schrute, Bull, and Turbine

YHC was honored to lead the PAX at #EaglesNest! The rain was absent, and the temps had risen so it was perfect weather for a Stoplight Shuffle Beatdown! Being CoPay’s birthday, and especially the fact that he was good on his word that he would travel from Indian Land to POST, we had to go with the number 32!!

THE THANG-

Warm Up

32 SSH
32 WM
32 MNC
32/2=16…We moved 16 Cinder Blocks from Vehicle A to Vehicle B

Let the Mosey Begin! –

We traveled around the Winthrop area, stopping at each light to endure some wonderful pain-stations!

32/2=16…16 Bobby Hurleys and 16 Squats
32 Merkins
32 Flying Squirrels
32 Derkins
32×2= 64 Dips
Mosey on to the Scholar’s Walk
Train Tracks- PAX Planked while the first #HIM bunny hopped the tracks, repeated 3.2 times
Long slow mosey back to AO
32x a 4 Count = 128 American Hammers to wrap it up.
And if you are wondering…we ran 3.2 miles……

GREAT work by all! YHC would like to give a special shout out to Van Wilder and Bull; absolute beasts this morning! I see you guys getting stronger at every single WO. Keep it up Brothers!

Prayers sent up this morning for:

York’s FnL
Van Wilder’s nephew on his #BIGMOVE
All the families that have been recently experiencing the passing of friends or other family members
Our Military around the world protecting our freedom, as we know and understanding FREEDOM IS NOT FREE

Until Next Time,

TURBINE Out!!!

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PREBLAST for F3 Dads / 2.0 WO at The Patriot

2016-02-16Leave a comment

Posted In: F3 Dads

Attention F3 Dads! Come join Catfish and YHC as we conduct a fun but INTENSE workout for our 2.0s! This EPIC experience will take place at the Patriot on FEB 27th, 2016 at 1000.

My 2.0 AKA “HOTROD” has been asking for weeks when he can post next! Let’s get the next GEN of F3 PAX and FIAs in the routine early!

Boys and girls are welcome!

Hope to see you there.

Turbine Out!!

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It may have been wet, but at least it wasn’t cold!!

2016-02-16Leave a comment

QIC: Longshanks
When: 02/16/2016
Pax: CrabCakes, CSPAN, Hasslehoff, Pusher, Longshanks
Posted In: The Colosseum

As I sat in my truck at 5:10, I looked over at Pusher (still in his vehicle), and said “looks like your gonna be my partner today.” Luckily CSPAN, Hasslehoff, and Crabcakes (a few minute late) rolled in as well avoiding the fartsack and the twittermachine scare that today was leg day. That and nothing else. Was mentioned that I probably shouldn’t go into marketing. Disclaimer given (where is legal counsel Chaser when you need him) and off we went

The THANG

Mosey run around the front of both schools with butt kickers, high knees, toy soldiers, and karaoke underneath the middle school breezeway. Circle up for a warmup of 20 x SSH, 20 IW, 10 Windmills, 15 Hillbilly walkers.

Main Event – partner up. Partner A runs the breezeway, Partner B does the exercise as follows:

100 Bombjacks

200 Peter Pointers

300 Step ups on benches (crowd pleaser)

400 Squats

500 calf rasies

Mosey back to COT

Announcements – YETI this saturday, 2-27 is donut run (rock hill) and chili cookoff (FMHS 11-2)

Prayers – Dawg pound, injured PAx, Families, Marriages

Moleskin

M asked this morning if I was going to go to the F3 workout or just workout in mancave. Told her I had to Q. Said sucks to be you. In all honesty, I’m glad I had to go out in the “rain” and workout. Glad others cared to join me. I know sometimes its easier to stay in bed or workout in the cave when the weather isn’t ideal, but then I miss out on the important fellowship that makes F3 what it is.
Speaking of poor weather. I’ve said this before. Yes it’s cold out. Yes it rains. Post anyways. It will make you stronger and help you build bonds with you F3 brothers. And if we aren’t building bonds with our brothers, then why are we even coming out. #morethanjustaworkout
Another Q without burpees. I must be getting soft. Of course don’t tell that to the guys that posted today and won’t be able to walk later,
Great work by all PAX this morning. Great mumblechatter and just a slight bit of complaining on the step ups
Thanks Maximus for the opportunity to lead this morning.
If anyone is still reading this, I have the Q at Block Party next Tuesday. You’ve been warned.

Longshanks!!!

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Be AFRAID! at the HIVE

2016-02-15Leave a comment

QIC: Geronimo
When: 02/12/16
Pax: Geronimo, Granite, Longshanks, Tesh
Posted In: The Hive

So, the PAX probably thought, hmm, Longshanks isn’t on Q, so should be OK to post at the Hive. Oh, no, no no silly PAX. Geronimo has been spending HOURS and HOURS scouring Youtube for the most sadistic KB exercises that are humanly possible. Of course not all are featured every week, but there are always selections mixed in to keep things truly interesting.

Warm Up

It was a bit chilly out. Yep, even I had pants on. Start with a lap around the lot followed by many small laps up the steps by the tennis courts. Not too many PAX so plenty of room for making loops up the steps and down the hill. Repeat until I’m warmed up, and/or Longshanks kindly reminds us that it IS a kettlebell workout. Hmmm…

Circle up for a bit o’ what my ol’ dad called “limberin’ up”

SSH x 20
IW x 15
Windmills x 15
MC x 20
Merkins x 10

The Thang

“I may not be a smart man, but I CAN count to 4.”
Geronimo!

All exercises will be done in groups of 3 with repetitions in multiples of 4. Easy for my frozen, blood starved brain to comprehend. Follow each group completed with a lap around the lot. Like a song only the chorus is a lap and the groans are the verses.
Grab your favorite bell and circle up by the light pole.

Set 1
Good mornings 4x8x12
Clean & Press 4x8x12
LBC 12x24x36
Lap
Set 2
Standing chest press 4x8x12 12 of these = sore pecs 3 days later
Bent over row 4x8x12
Russian twist KB 8x16x24
Lap
Set 3
KB swings 4x8x12
Tri extensions 4x8x12
Side bends 4x8x12
Lap
Set 4
Prone Fly 4x8x12
Chest Press 4x8x12
Pull Overs 4x8x12
Lap called off on account of time
Set 5
Squat & High Pull 4×8
Rev Lunge Press 4×8 These ones are Pure Awesome!
Figure 8 4×8

Run back for COT

NMM

A lot of hard work out there on a chilly morn. Not so much that there wasn’t a bit of chattin’ even when we were throwing the iron around. Granite’s only been at this for about a week now and he was looking pretty good. I appreciate those that show up on days like Friday. I took the time to plan something out that seemed like it would be a challenge, and some highly motivated men took me up on my challenge. It doesn’t take a Longshanks to lead a tough workout, and it doesn’t take a Longshanks to perform well during a tough workout. I never lead a workout with the thought that “If I don’t make it hard, then some tough guy out there will think I’m a sissy-girl”. My hope is that if I make it sufficiently difficult and offer motivation while we go, then everyone can walk away thinking “I got something out of that”, yep, even Longshanks. Well maybe that, and a bit of “BE AFRAID if you see that Geronimo has the Q!”.

Thanks Longshanks for letting me fill in, and thanks to those guys that gut it out in the freezing gloom with me.

Geronimo!

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Ring of Fire at the Patriot

2016-02-15Leave a comment

Posted In: Uncategorized

Sorry guys, for the delay. I was sore. Very sore. Remember- you cant get better by doing the same thing. You’re muscles are sore because they havent been used like that recently. You’re body is better. And hopefully your heart. More on that later.

8 men and YHC (the one in shorts- HOLLA @Stang, @Senator Tressel, @Fishsticks) posted to a chilly but otherwise perfect Carolina day. Disclaimer dispensed. Carrying the #shovelflag with me…”follow me”

Stopping off at field #2 (or #3 or whatever it is): warm up sprints 50%, 60%, 75%, 85%, 100% SSH, maracan night clubs.

On to field #2 (or #3 or whatever it is): #ringoffire

8 cones each 30 paces from #shovelflag in the center. Each cone had an exercise with varying count: (CCD, Freddie, Merkins, lunges, squats, lbc, mountain climber, peter parker)

do excercise
bear crawl to center
10 burpees
run out to next cone(clockwise)
AMRAP to 0800

Most PAX got 2.5 turns on the wheel. If burpees done each time: +/- 180 burpees

NMM:

Theme today was character. It is inherent within High Impact Men to be a man of character. Challenge yourselves to make the right decision when no one is looking. Be a man of high character in the home and in the community. Your family will notice. Your peers will notice.

“Your reputation is what others think of you. Your character is what you think of yourself.” – Dean Smith

Enjoyed seeing many veteran Rock Hill Pax that I have not yet had the honor to meet. Thanks for the #conch and we’ll see you soon.

Announcements:

Happy Birthday to Van Wilder: #respect-1(49)

Prayers for LB’s niece, Emma

Prayers for Emily Farris

5 year F3 party MARCH 5th- get your head

L&R

Jekyll

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