Rolling Thunder

2015-02-11Leave a comment

QIC: Chaser
When: 02/11/15
Pax: Chicken Hawk, Cheddah, Serrano, Crash, Seacrest, Librarian, Dark Helmet, Stank, MacGyver, Destiny, Cold Cuts (Area 51), Change Order, Spiderman, Biscuit, Santini, CSPAN, Anchorman, Hamburgler, Spitz, FNG "Huckleberry", Lugnut
Posted In: Ring of Fire

Gorgeous crisp morning with 22 strong including 1 FNG and an Area 51 rover. Welcome FNG “Huckleberry” brought in by Anchorman and a much appreciated post by one of my best friends, Area 51 “Cold Cuts”. Absolutely love this AO – so many options and we took a nice tour.

Mosey to parking lot beside the grinder…

25 SSH

20 IW

15 WM

20 Moroccan Nightclubs

Mosey to incoming drive and grab a curb

“Rolling Thunder” – this is something I thought up while escaping my office chair at work yesterday…

Merkin on the curb, left hand high in plank position and then reach it all the way around to a dip position, perform a dip on the curb and then roll back over into Merkin – repeat x20

So much fun we did it back up the hill x20

Mosey to the Grinder

Sprint 50 yards, 50 LBCs

Sprint 50 yards, 50 Freddie Mercury

Sprint 50 yards, 20 CBLs

Sprint 50 yards, 10 Turkish get-ups

Count off in 3s and Mosey to ROTC building

Group #1 – Burpee Pull-ups

Group #2 – Run Hill with 20 squats at top and bottom

Group #3 – Jack Webb’s Hiney (1-2-3 with the 3 being high knees, 2-4-6, 3-6-9, etc…) this counts as higher math for most of the Pax.

2 min. rotations first time around

3 min. rotations second time around

Mosey to starting point

15 Hello Dolly

20 LBC

1 min. true plank on elbows – they really oughta smooth out that parking lot!

COT with announcements (Mud Run) and prayers (Pax co-worker going through some tough times). Taken out with praise for the ability to be able to workout with a great group of men on such a fine morning. Always an honor to lead such a group of men – praise for the opportunity.

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Off to the garage we go…

2015-02-10Leave a comment

QIC: Pusher
When: 2/9/15
Pax: Posh, DD, Boeheim, Tinker Toy, Schrute, CSPAN, Tatanka, Burgandy, Padre
Posted In: Uncategorized

YHC arrived right on time, jumped out of the car and away we went.

The Thang

AYG to Stop Light

5 Burpees

Windmills x 15

AYG to parking lot

5 Burpees

Imperial Walkers x 15

AYG to Parking Garage

LBCs x 20

Partner Up

Partner 1 up the steps to the top

Partner 2 up the garage

Meet at top for 20 partner handshake merkins

Back down the way you came

15 Partner handshake merkins

Rinse and Repeat to 0

Wall sits

Balls to the wall

Lunge Walk/Sprint/Bear Crawl sequence up the garage

Wall Sits/Balls to the Wall

SSH x 25

Stairs down/Run up/Stairs down sequence

Wall sits/Balls to the Wall

AYG to COT

Moleskin

Reminder to sign up for Mud Run on 4/11. Contact Jeff Smith (Tatanka) for details

Reminder for clown car to F3 Leap to Hartsville on 3/22. See CSPAN for details

We heard another family who is struggling with potential divorce on Monday. This seems to be rampant at the Fort right now. Cake Boss says it best, “lock the doors from the inside”. Our thoughts and prayers go out to all those families.

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The 4 Corners of Persevering through F.A.T.P.A.N.T.S.

2015-02-10Leave a comment

QIC: Boeheim
When: 02/10/2015
Pax: Jerry Lewis, Pusher, Chowdah (Happy Birthday!), Minuteman, Jekyll, Cornhole, Aquaman, Package, Red Eye, Free Bird, White Lightning, Bubba Gump, Menthol, Gekko
Posted In: Golden Corral

15 pax gathered at Golden Corral for lessons in perseverance (White Lightning & Free Bird somehow unlatched the barn door & took off on a soggy 5 miler for some P200 training). The first lesson coming from the late great Dean Smith, (paraphrased) “It is the disciplined man who is the free man.” By getting ourselves up early and getting our bodies in shape, we have the rest of the day to concentrate on other choices with no regrets. Let’s Mosey!

Back of the Harris Teeter for COP
- SSH x 40
- MNC x 25
- WM x 20
- Plankorama – Regular 10 Count, Right Side High, Regular 10 Count, Left Side High, Six Inches, Mountain Climber x 15, Six Inches, Peter Parkers x 15 (nice work through the mumble chatter)….Let’s Mosey!
Back Corner of Harris Teeter
- Monkey Humpers x15
- Imperia Walkers x15
- Knerkins (Merkins on the Knuckles) x 10
- Empty Wheel Barrow (really, that’s the name on the F3 Website) Switch w/ partner halfway to front corner
- MIKE – Happy 36th Mike “Chowdah” Snyder; Now closer to 40 than to 30!

CSPAN brought us the #NOFATPANTS at the start of the year. If we keep up with our F3 workouts (along w/ some other healthy habits), we should be able to keep those now oversized trousers in the closet or send them to the Goodwill store. With the help of our F3 brothers, we can keep persevering through the gloom and other CSAUP events to keep those things where they belong. So…

At the front corner of Harris Teeter, break into 4 groups. Each group gets a Weinke for FATPANTS. Each exercise is done at one of the “4 Corners” in the HT parking lot. After each exercise, jog to the next corner. FATPANTS are as follows:

Flutter kicks – 10 reps (4 count)
Alabama ass kickers – 10 each leg (Thanks Red Eye)
Turkish get up – 5 each arm
Plank jacks – 10 reps (4 count)
Alternating shoulder taps – 10 reps (4 count)
Nine count (That’s right no “n” exercises)
Three merkin burpees – 10 (Thanks Cornhole)
Slow low squats – 10 reps (4 count)

YHC forgot to demo some of the less familiar exercises to the pax before setting them off to the 4 corners. A happy accident as it led to my second Dean Smith quote about persevering : “What to do with a mistake, Recognize it, admit it, learn from it, forget it.” Re-circle the pax, go through the demos. Now that everyone fully understands; rinse & repeat the FATPANTS

Gather at the sidewalk in front of Harris Teeter for some OYO BLIMP (Burpees x5; Lunges x10; Imperial Walkers x15; Merkins x 20 and Plank Jacks x25). Jog to next parking island after each exercise.

Circle up for peoples’ choice ab-lab. First though, I need to find my sack. Since I usually jog the 1.25 miles to GC, I had to pack the Weinkes & my phone in a small sack, which I misplaced during the workout. After Package proclaimed “It’s in my hand”, I bombed jacked us with a “That’s what she said.” Not cool after he did me a solid, but I couldn’t resist.

Ab lab finally got going w/ Aquaman’s crowd pleasing knees to elbows. That is plank on your elbows and then bring each knee to the side in alternating fashion. Next Minuteman w/ LBC’s and finish with a gut wrenching (see what I did there) alternating tempo of flutter kicks by Pusher.

COT: (Welcome back White Lightning & Free Bird) Proverbs 3; 5&6 – Trust the lord with all your heart and lean not on your understanding. In all your ways acknowledge him, and he will make your paths straight.

I believe this speaks to thanking the lord for giving us the strength to continue with F3. Trust in him and he will allow us to persevere first through the gloom, then through the other paths he lays before us (I’m no Cake Boss but that’s my take).

Announcements: Wednesdays 5:15 at Baxter Starbucks – running for P200 ramp up; Sign ups for BRR are now live; April 11 Mud Run – Sign Up through F3 website; Sundays 6:30 the BRC at Baxter Starbucks – more P200 ramp up!

Prayers for Bubba Gump’s assistant JoAnn battling cancer. Prayers for Chowdah’s friend Chad who passed away over the weekend from a brain tumor in his early 40’s leaving a wife and child.

Praise for Aquaman’s wife crushing the test to get recertified to be a school counselor.

NAKEDMAN MOLESKIN:

In continuing with today’s theme, YHC kept saying “endurance” at the AO when I meant to say “perseverance.” I’ve learned that I may need my Weinke more than I would like to admit. I’m moving on from that now as this group continues to help me build not just my physical strength, but my mental strength and confidence. This was only my second Q (and first BB) but I’m looking forward to the next one being better. I’m looking forward to being w/ my brothers in the gloom and I’m looking forward to #NOFATPANTS ever again.

Aye!

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It’s Kettle bell time

2015-02-09Leave a comment

QIC: Decibel
When: 02/09/2015
Pax: Anchor Man, Flacco, Crash, Blackhawk, Green wave, Catfish, Lug nut, Dark Helmet, Cheddar, 8 mile, Destiny, Newman, WWL, Deacon, Silent State, Spitz, Car Bomb, The Librian, Longshanks, Gears, Stang, Boy Band, Trucker, McGruff and Change Order
Posted In: The Armory

25 men came to the Armory for a beat down, one showed for a cool down from a 50k! Respect to world wide leader for not only completing the 50k but posting two days later.

The Thang:

Warm up Lap

One Minute on 20 Seconds Off

90/45

Chest to Back Pullover

Two Handed Curl/Preacher Curl

Goblet Squat

5 burpees

Mosey to Station 1

KB Merkin

Figure 8

Back Lunge with pass through

Toe Taps

10 burpees

Mosey to Station 2

Halo

Upright Row

Dead Lift

20 Burpees

Mosey to Wall

Squat Curl

Shoulder Press

Stairway Wheel barrow

Dips

Mosey to Station 4

Chest Press

Peoples Chair

Skull Crushers

Balls to the wall

Mosey to Origination point

LBC with KB

X’s/O’s

Grave Diggers

Boat/Canoe

Moleskin:

Once again it was a pleasure to Q the Armory. I hope that we got enough use out of the KB to justify the cost. Welcome FNG 8 mile to the ranks.

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Living up to expectations

2015-02-07Leave a comment

QIC: Audit
When: 02/07/15
Pax: Gunny, Bounty Hunter, Beast, Ringer, Atlas, Heisman, Audit
Posted In: The Reservation

Knowing the reputation of Indian Land and after receiving praise from the tribesman for my last Indian Land Q, I had a lot of expectations to live up to.

The Thang:

After some quick words of wisdom we jumped right into 25 burpees followed by 25 hands release (HR) pushups. Mosey to the back side of the school where the basketball goals are.

50 SSH, 10 burpees, OYO, 20 IW, 10 pushups OYO, 10 Windmill, 5 burpees OYO, Dari-er chair to 30 in cadence. line up at end of bball court and frog jump all the way across. Burpees for how ever many jumps it took. Completed this 4 times with Dari-er chair inbetween them. 5th set of frog jumps consisted of frog jumps across the court, 5 burpees, sprint to the playground, 25 pull ups, and a lap around the playground followed by a 40 count in cadence of Dari-er chair. Mosey to the Dragons Back hill.

5 minutes of nonstop up and down the hill with 10 burpees every time you come down the hill. Mosey to the Football field.

50 yard frog jumps and LBC’s for whoever had the least amount of jumps. Bounty Hunter did it in 25 jumps so we did 25 LBC’s in cadence as a team. Next up was 50 yard wind sprints. 50%, 75%, and two 100%. 15 more HR pushups, another 40 count in cadence of Dari-er chair followed by brutal session of Dari-er chair with pulses. Mosey back to Dragons Back Hill

One more time up and down the hill and then mosey back to the grass area beside the school. As with all of my Indian Land Q’s we finished with 5 minutes of nonstop burpees before bringing it home to COT.

As always, it was a pleasure and want to give major props to Gunny. He is in his 50’s and was at the front all day long.

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The Inmates Invade The Fort

2015-02-07Leave a comment

QIC: Gears and Maximus
When: 02/07/15
Pax: Lil E, Wrigley, Santini, Seacrest, Wide Right, Sugar Daddy, Green Wave, Rooney, Solid State, Old Bay, Aquaman, Taz, Mile High, MacGuyver, Private Ryan, Crab Cakes, Flat Tire, Red Banjo, Magnum, Gears, Maximus, FNG (Fonda), FNG (Ziplock)
Posted In: The Fort

Two of the regular inmates of Alcatraz were given parole to Q Swap with The Fort and show 23 men how we get stronger in the Prison Yard.

Gears on Deck, Disclaimer disclaimed.

The Thang:

Mosey to soccer field at top of hill

#SpokenWord to the PAX

COP
– SSH x 20
– IW x 15
– Windmill x 10
– MNC x 15
– Mountain Climbers x 20

Clock Merkins (12 x 5)

Protractor BTTW on the fence
– 12 count at 30 degrees
– 12 count at 60 degrees
– 12 count at 90 degrees
– 12 count at 60 degrees
– 12 count at 30 degrees
– Recover for 12 count

Repeat (Crowd Pleaser)

Mosey around park to area in front of playground.

Dirty Mac Deuce (12 of each with 12 count between sets):
– Merkins
– Hello Dolly
– Mountain Climbers

– Wide Arm Merkins
– Slow Freddy Mercury
– Peter Parker

– Diamond Merkins (Crowd Pleaser)
– Dying Cockroach
– Parker Peter

– CDD
– XOs (12 x 4 count)
– 6 inches

Split into 1s and 2s
One does small lap around playground while other does:
– Pull Ups
– Toe Touches on Pull Up Bar

Hand off to Maximus

Ab Lab:
– Hand Walkers x 12
– Seated Knee Tucks x 15
– Sky Touches x 12

Line up:
Burpee Broad Jump for 20yds
Sprint distance b/w two trees then 5 Burpees, repeat, then repeat again
20sec low squats x 3
Single leg squat x 10sec each leg, repeat

Jog back to the starting point
Peter Parker’s on your elbows x 20
Heels to Heaven x 15
V-Ups x 12 each side
Russian Twist while varying speed x 15

Run in Place (4ct) x 60
Knee Tar Jai’s x 16?

Mosey to the hill
Sprint to the top and jog down, repeat then repeat again

COT

Naked Man Moleskin:

YHC’s VQ at the AO that gives our Region its name, and the PAX there do not disappoint.

#SpokenWord today was about being Present. YHC chose Present as the word for this year after Santini’s challenge, and this is not just being physically present, but actually pushing off selfishness in whatever way that manifests itself and pouring yourself into what you are doing. Examples from YHC include being mentally engaged with my family, especially the M, as well as being engaged in my job to care about what I do and make a difference.

YHC then challenged the PAX to be present for the workout today and they did not disappoint. There was much mumblechatter about getting out of the workout what you put into it, so I think the #SpokenWord was truly heard.

Announcements:

Spearhead ruck starting at Dunkin Donuts Sunday

BRC running group starting 0630 tomorrow from Starbucks

Ziplock and Fonda starting Silver Bullet workout in parallel to WEP workout Saturday at 7am, need to EH “seasoned” men

Great words from Red Banjo regarding our need to be running in order to “WIN” …don’t be in it for just the t-shirt, pour yourself into your goals.

S/O to Santini for bringing his “A” game this morning.

Prayer Requests:

Crab Cakes dad, Hugh going in for surgery Monday.

Honor to Serve.

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Oops, we get to do it again!

2015-02-07Leave a comment

QIC: Deacon and Peach
When: 02/07/15
Pax: Deacon, Peach, Jeter, Chowder, Geppetto, Burgundy, Boeheim, Witness, Brick, Wild Hog, Posh, Cheeto, Popeye, Twister
Posted In: Uncategorized

After sharing encouraging words (credit Jekyll) to view our tasks and our obligations differently; “We GET to do this. Not we HAVE to do this. Each day is a blessing that we aren’t guaranteed”, Deacon leads 15 PAX out…

Mosey to soccer field #3:
COP: SSH (30x), Imperial Walkers (20x), Squats (20x), Windmills (15x), Dying Cock Roach (15x), Mack Tar Jeyes (15x), CDDs (15x)

Mosey the (restroom) pavilion between the fields:
People’s chair (one leg), balls to the wall push ups (3x)

Mosey to soccer field #2:
Drill 1: Karaoke to/from line
Drill 2: Backpedal to/from line
Drill 3: Shuffle to/from line
Drill 4: Lunge walk 4 steps then do a cross-fit push up to/from line

Man down! Man down! Twister twisted his ankle (Oops, he did it again!)
Lift up a prayer for healing…

Mosey to the pavilion near the playground:
Drill 1: BBCs (15x), Left Leg Steps Ups (15x), Left Staggered Merkins (15x), plank
Drill 2: BBCs (15x), Right Leg Step Ups (15x), Right Staggered Merkins (15x), plank
Drill 3: BBCs (10x), Jump Ups (10x), Dips (30x), plank

Hand off to Peach

Mosey to Field 5
BLIMPS – 4 Groups of PAX; start in corners, run between sets:
5 Burpees, 10 Lunges, 15 IWalkers, 20 Merkins, 25 PlankJacks, 30 Squats
Partner-up for Green Mile
100 Merkins; 200 LBCs; 300 Squats
Mosey COT area
2 minutes of Mary… Or in this case Dolly x10, Freddie x10, Rosalita x10
COT

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Boys with toys out of control

2015-02-07Leave a comment

QIC: Pusher & Double D
When: 02/07/15
Pax: Wheels, Cake Boss, Javert, Lugnut, Spitz, Red Eye, Senator T, Decibel, Corn Hole, Crash, CSPAN, Tatanka, Minute Man, Smuggler, Gekko, Serano, Iron Horse
Posted In: Alcatraz

A boisterous gathering of 19 pax invaded Alcatraz for VQs by Pusher and YHC.

The Thang

Pusher warmed up the pax with a parking lot COP

SSH x20

IW x20

Mtn climber x20 (Red Eye + Javert moseyed into COP about this point)

CCDs x20

Line up at basketball court baseline for a three rounds of suicides interspersed with plank sequences

Line up at end of parking lot for several rounds of alternating moves across the lot (switch after every 2 parking spaces
Round 1: Bear crawl + lunge walk
Round 2: Lunge walk + psycho bunny
Round 3: Lunge walk + crab walk

Run to golf course and partner up for an out of control alternating shot experience
Partner 1: run from back tee box down to ladies tee and back up hill
Partner 2: Squats
(Flapjack and accumulate to 200 squats)

Handoff to Double D

Run back to parking lot and unload the toys

Partner stations
Station 1: Climb back and forth over 3.5 foot fence
Station 2: Russian twists with large paving stone
Station 3: Carry large cooler with water across outfield to batting cage and back
Station 4: Cinder block press
Station 5: Sit ups with log
Station 6: Squat + overhead press with propane tank
Station 7: Run to foul pole and back
(Continuous rotations for 25 minutes)

By request for Decibel – 2 minutes of Sally
Merkins x10
Wide arm merkins x8
Diamond merkins x6

COT

Naked man moleskin

Pusher spoke true wisdom regarding the reality that “we are not in control.” It is easy to fall into the trap of believing we are in control as we go through our daily lives. But the choices we make (even the choice to love as Cake Boss reminded us) only means that we control our own actions…we don’t control the results, other people or the world around us. Sky Q is the one in control. And even at the times we don’t like our lack of control, we must walk in faith, recognizing that a wiser, stronger, merciful one is calling the shots.

Many announcements around the circle — Mud Run, Blue Ridge Relay, new AOs in Rock Hill, Rivergate and Publix along with a new weekly 3rd F gathering on tap.

Prayer requests drilled deep on the topic of marriage and divorce. Marriage and love are a challenge and a choice…the path is not always easy. Service and leadership start at home.

A hearty thank you to Pusher for reaching out to join him as Q today. WWL responded to the call for a greater challenge (50k run on the Springs Greenway w/One Niner) which opened the door for YHC. It is always an honor to lead the pax, especially with the chance as VQ at another AO. Alcatraz certainly pays worthy homage to its namesake – the men and the spirit are rock solid!

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18 guys can fit in a Delorean

2015-02-07Leave a comment

QIC: Anchorman
When: 02/05/15
Pax: Tatonka, Lugnut, Spitz, Assassin, Solid State, Librarian, Chedda, Dark Helmet, Serrano, Chicken Hawk, Old Bay, Chaser, Change Order, Minuteman, Cake Boss, McGruff and FNG Wheelz
Posted In: The Ranch

80’s day at the Ranch. Since it would be hard to get pumped to 80’s country Islands in the Stream or the hits of Charlie Pride, YHC grabbed the Aquanet from under the sink and we went hairband. Showed up and worked out in my 26 year old high school letterman jacket. It still kind of fits. Crank up WPAX and rip the knob off!

Here’s the playlist…

Here I Go Again (on my own)…OYO Burpees

Mosey

Circle up for some fun with everything on a count of 17, because…Winger!

SSH, IW, squat, CDD, plank

count by 4’s and head to the corners of the field for a fun Round and Round of shoulder work.

light pole 1 merkin, light pole 2 diamond merkin, light pole 3 wide arm merkin, light pole 4 CDD

Made it a Ratt two-fer and played Back For More with another rotation

Klaus Meine and the Scorpions make their appearance on the countdown of pain with The Zoo. Crabwalk/Bearcrawl from the corners back to the center of the field where we launched into some Monkey Business. Humpers and Moroccan Nightclubs and overhead claps with an 18 count (18 and Life). The Pax said their shoulders liked it so much we did it again.

Runaway over to the benches for Nothin But a Good Time of dips, derkins and step ups and then a refreshing wall sit.

Run to the Hills on the other side of the school for a Jacob’s ladder of Peter Parkers and bombjacks. Mumblechatter finally seemed to be ebbing, and YHC singing ability seemed to inspire the men to go faster.

Another Runaway mosey to go where the Down Boys go. Ab work. LBC, flutters and Russian twists. Then a few Superman/paratrooper counts to make sure our tummys get looking good for swimsuit season.

I blew thru my list too fast so we went to the request and dedication line – we had some Pax favorites which all seemed to avoid the shoulders for some reason. We closed out with some Jack Webb’s. Dragnet, 80’s movie with Tom Hanks and Dan Aykroyd who played Joe Friday (Jack Webb). YHC can tie it all together.

Living on a Prayer (COT).

Moleskin

Can’t imagine life w/o F3. Men helping each other to get better. EH someone this week and get them out there.

Remember your friends were all about resolutions 4 weeks ago? Where’d they end up? I saw this a lot ‘2014 sucked, I sure hope 2015 is better’. Yeah…doesn’t work that way. You need to go out and make it better. Take control. Sky Q has a plan for you – but He’s not going to come to your house and ring the doorbell. Go get it, find it, DO IT.

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Frigid air and fragrant dumpsters

2015-02-07Leave a comment

QIC: Assassin
When: 2/6/15
Pax: FNG (Pooh!) Spitz, Change Order, Biscuit, Gridlock, Destiny, Newman, Dark Helmet, Private Ryan, Gears, Waldo, Stang, Solid State, Lugnut, Old Bay, Hard Drive, The Librarian
Posted In: Slow Burn

18 bravos braved 19 degree conditions for a smelly few laps around Charanda’s and Empire Pizza and Baxter’s Playhouse. Lots of moseying, a few suicides thrown in to keep warm.

The Thang:
Slow mosey to COP SSH’s, Im Walker’s, Windmills, Night Clubs, Peter Parkers, Parker Peters, and …… Peter Pointers! (ask me later)

Off in threes to do wall sits, ball walls and pull-ups on the provided handrails A few suicides while partners LBC’d it were well received.

Back to COP for a few more rounds of excitement (including Peter Pointers) and a good session of prayer requests.

Team Spearhead Ruck Sunday at 6:00p.
Change Order has a college friend with Stage 2 Breast Cancer, 2 kids, she lives in the DC area.
Stangs Dad having hip replacement soon.
Prayer for the young man mentioned with the DUI, for his mom, and for him to become a better man because of it.
Shooting at South Carolina — kids needs to be lifted up.
Prayers for our brothers on IR.

-Assassin

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