Do I Need a Breath Mint?

2014-12-11Leave a comment

QIC: Burgundy
When: 12/10/2014
Pax: Twister, Bogey & Padre
Posted In: Uncategorized

Even though we lacked in numbers, we made up for it with the workout

The Thang

Run 3 laps around the church

Circle of Pain – 10 each – SSH, Slow squats, Windmill, Merkin, X’s & O’s, Mountain Climbers, Moroccan Night Club, Carolina Dry Dock, Imperial Walker, 5 Burpees OYO

300 Workout
4 different exercises
Merkin – Squat – LBC – Windmill

300 reps each – each person adds to the previous number before them.

1 minute at each station and switch

Planks – Hold for 30 seconds – rest for 30 seconds

Hold for a 1 minute – rest for 30 seconds

Hold for a 1:30 – rest for 30 seconds

Hold for 2 minutes

Ab Lab – Went around and everyone called out an ab exercise for 50 count

Back to 300 Workout, but did as many reps as possible at each station in 2 minutes

COT

We had a funny conversation about a woman who I was interviewing had some really bad breath and how to politely tell her to use a breath mint. Bogey helped us with our etiquette on how to suggest someone take a breath mint when they really need it.

While the number 300 looks intimidating once you focus on the task at hand – the number really doesn’t matter and the same goes in life.

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You’re not cold if you’re moving

2014-12-11Leave a comment

QIC: Jekyll
When: 12/11/2014
Pax: Twister, Anchor Man, Double D, Repeat, Minute Man, Burgundy, Waldo, One- Niner, CSPAN, Boeheim, Maximus, Trucker, Tatanka, Pusher, Mr. Clean, Duck Hunt, Pig Pen, Bubba Gump, Zima, Senator Tressel, Sheldon(FNG), Striker, Audit, Rooney.
Posted In: Laces In, Laces Out

Cold Cold Cold. Ultra impressed this morning with the #highcount of PAX in the Gloom. Both at Laces In/Out (24) and across the way at The Ranch (21) and Indian Land (5). 50 PAX in sub 30 degrees. Amazing. Be proud of our group. Be proud of yourselves for taking the #redpill

14, yes, 14 took off for a 5 miler and a Tough Ten stayed behind-

The Thang:

Pearls on a String: 6 post markers

5 Burpees

5 Burpees, 10 Merkins

5 burpees, 10 Merkins, 20 Jump squats

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise

5 burpees, 10 Merkins, 20 Jump squats, 30 LBC, 40 Calf Raise, 50 SSH

Stairway to Heaven: 5^th light post

Partner up. Size/skill matter. Partners will push, encourage to go faster, do better, not quit. #accountability

~~Partner carries~~

Leap Frog up, run back

Crazy 8’s: 8 reps per exercise, 8 trips

Top: Mountain Climber, Air Squats

Bottom: In/Out, dips

COT

Naked Man Moleskin

Thanks to @Pusher for the words on remembering what this Christmas season is for. #Challenge to dip into #TheBook this month and read a gospel.

“If you always do what you’ve always done, you’ll always get what you’ve always got.”

In our work- if you put in a “6” or “7” effort, you are going to get a “6” or “7” result. You may be able to hide if for a little while but eventually it will catch up to you. You will know it too- long before your boss or customers catch on…and they will.

Workouts- #Effort: if you are loafing through don’t expect better results. At the same time, our muscles, enthusiasm and our weight plateau. Change it up. Join up with the Run and Guns, Laces Out, Mustang guys. Maybe concentrate on higher reps for pull ups (#awful) or bicep work outs. Lastly- if you are eating poorly, your results will not change.

Marriage/family: Do something new, change up the roles. Be open to different methods. Get off the couch. Move the laundry from the washer to the dryer. Empty the dishwasher. But those are just chores. Are you giving “6” or “7” emotionally to your wife? If you want better, do better. #guilty

Self: Take care of yourself. Take pride in taking time for yourself. As men, we try to fix everything and everyone else while machismo or conventional roles tell us to suck it up and leave little left for us. It can be joining a softball team, a golf league, and as simple and meaningful as 30 minutes of quiet. Reflection or prayer. No ipod, or outside #whitenoise.

With that, Be better today than you were yesterday.

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Be careful or you’ll poke your eye out on frozen grass

2014-12-11Leave a comment

QIC: WorldWide Leader
When: 12/11/14
Posted In: The Fort, The Ranch

21 PAX took to a frigid gloom for WWL’s last hora in his mid-twenties.

The Thang:

Warm up jog around school

COP under lights

“so i can see you ugly mogs”-WWL

SSH, squat, IW, merkin, mountain climber

Mosey to start of tree line:

Karyake down and back

Side shuffle down and back

Butt kicks half way jog half

High knees half way jog half

Lunge walk

Alligator push ups to first tree, frog jump to second, bear crawl to third, frog jump/bear crawl to end of tree line.

Jog back to start line

Repeat, replace alligator push ups with inch worm

Mosey to school drop off area, partner up

Partner 1 lap around parking lot

Partner 2 merkins, 100 as team flap-jacking

Repeat with LBC

Repeat with burpees (crowd favorite)

Ab lab- flutter kicks, hello dolly, russian twists

Mosey to COT

Moleskin

T-claps to any pax diligent enough to workout in sub 30 degree temps! it was COLD, but plenty of movement and little mubble chatter. and yes i about lost and eye today during alligator push ups when I my eye was impaled by a blade of frozen grass.

Welcome Puppy Chow, McGruff’s 19 yr son, a kinesiology major at the College of Charleston!!

Remind of F3 holiday party tomorrow night, 6pm.

With the passing of several friends and loved ones, the pax reminded us today of how fragile life can be and to stay focused on what’s truly important, caring for others….. not worrying about the next powerpoint presentation or the next raise or the next car you want to buy…. be intentional with the years/months/days/minutes/seconds we have on this earth.

WWL

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Who’s Q…We Got This

2014-12-10Leave a comment

QIC: Change Order, Trucker, Maximus
When: 12/08/15
Pax: Decibel, DD, Cable Guy, Smuggler, Cornhole, Serrano, Spider-Man, McGruff, Anchorman, Who-Dat, Waldo, Sir Topimhat, Lil' E, Repeat
Posted In: Golden Corral

17 PAX roamed into the Golden Corral on Tuesday for what was sure to be another epic beat down by a well-planned Q. After a minute we looked around and realized we were on our own…again. All good ’cause Change Order said he’ll get this party started.

With Change Order on the Q mosey to the warmup
15 SSH
15 Squats
15 High Flutters
10 Merkins
10 Burpees

Hand off to Trucker
Mosey to the back lot and split into 2 groups
1: Side shuffle. 2: Wall sit and flapjack
1: Karaoke 2: Wall sit and flapjack
1: Sprints with 10 burpees. 2: Wall sit and flapjack
1: Sprints with 10 Merkins 2: Wall sit and flapjack
Mosey to the oil change wall
20 dips
1: bear crawl forever. 2: max out darkins

Maximus in the Q and mosey to the Teeter Wallace line up shoulder to shoulder
1st man bear crawl to the end of the line while the PAX holds a wall sit. Continue until each man finishes their bear crawl.
1st man duck walks to the end of the line while the PaX holds a wall plank. Continue until each man finishes their duck walk.
CDD
Slow Squat
Merkins
CDD
Mosey to the COT area
7 Minutes of Mary
More CDD and Merkins

Announcements can all be found in the weekly email but starts with F3 Dads this Saturday at 0930 at Runde Park/Alcatraz
Prayer requests are for healthy and developing kids, job transitions, Senators wife and injured PAX.

Aye!!

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Feels good to be back

2014-12-09Leave a comment

QIC: Audit
When: 12/09/14
Pax: Boeheim, Greenwave, CSPAN, Duck Hunt, Pusher, McGyver, Bird Cage, Audit
Posted In: Block Party

After the birth of our third child several weeks ago I have been posting on the Saturday 0700 workouts, but have been using the lack of sleep excuse to fartsack on the 0515 weekday workouts. Well….. Its my turn to Q so no more excuses.

The Thang:

10 burpees OYO right out of the gate followed by 10 CSPAN Push-ups OYO (youtube link attached demonstrates…. and trust me,they are harder than they look)

Mosey to COP:

20XSSH, 20XIW, 10 burpees OYO, 20X squats, 10 CSPAN Push-ups OYO, 20XSSH

At this point I have Q’d the past Two Saturday’s, once at The Reservation and once at the Patriot so I explained to the PAX that I was running out of unique ideas and every time I run out of ideas I always fall back to HERO crossfit workouts. Today we would do The Murph. At this point we only had about 30 minutes left so I decided to do a 1/2 Murph with a twist.

1 lap around WEP, 50 pull ups, 100 CSPAN Push-ups, 200 squats, 1 lap around WEP. We tackled this beast in 5 sets of 10,20,30. Each person in would lead a ab exercise until our 6 finished up.

Next we went straight to 2 and 1/2 minutes of burpees. The goal was to get to 25. After the time was up we all pushed each other to do 5 more as a group. We then had about 8 minutes left and we did a dealers choice ab lab with many excellent choices from the PAX.

I thought for a while of what to title this post and the title “Feels good to be back” sums it up. Over the last few weeks I have forgotten how good it feels to get up and have a group of men to share stories with, share laughs with, joke with, and push me physically to my max. Sitting at work today I sat thinking for a bit of how good I felt, I missed this feeling of getting in a good workout before work, I missed the social aspect to have a solid 45 minutes of fun before putting in a hard days work. I missed the feeling of accomplishment on my ride into work. This is what F3 is all about and I am glad to be back! Thanks for he opportunity!

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A full course of four corners of pain and sprints on the side!!!

2014-12-08Leave a comment

QIC: McGruff
When: 12/08/14
Pax: C-span, Tatanka, Who-Dat, Change Order, Green Wave, Boy Band, Anchorman, Solid State, Destiny, Lugnut, Duck Hunt, Photo Bomb, Crash, Spitz.
Posted In: The Armory

15 strong men showed up on this fine crisp morning to challenge the four corners of pain. Here is what they did:

The Thang.

A little warm up of slow squats, windmills, mountain climbers, merkins, and SSH.

Mosey around the parking lot while we did some butt kickers, karoke, and high knees.

Circled up and counted off in fours. We had four stations where we did the exercises on the Que cards for two minutes and rotated to the next station.

First round consisted off overhead swings, Murphy press, bombjacks, and merkins. When we rotated we lunge walked with our bells to the next station.

This is where the fun started as we did three rounds of suicides across the parking lot. Change Order suggested I was worried about him becoming big boned and that’s why we did all the running. I said no way!!!!

second round consisted off rows, curls, skull crushers, and burpees. Burpees were in honor of Trucker who Fartsacked it.

Back to the sprints where all had fun running up and down the parking lots. We then circled up for a little AB LAB to finish out the morning.

COT

ANNOUNCEMENTS:

Christmas Party this Friday at the Spratt building and don’t forget your gift for CAH. Joe Davis run coming soon, F3 dads on the 13th. Several other announcements all on the F3 website.

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Early F3 Christmas Present

2014-12-07Leave a comment

QIC: Cable Guy and Senator Tressel
When: 12/06/14
Pax: Rooney, MacGuyver, Hipper, Mr. Clean, FNG/Tesla, Ivan Drago, Flat Tire, Lugnut, , Reboot, Acme, Magnum, Mile High
Posted In: The Fort

14 men didn’t let the threat of cold rain deter them from another beatdown at Walter Elisha Park. Here is what they did:

The Thang:

Cable Guy at Q:

Full lap around WEP to COP:

SSH x 25, IW x 25, CCD x 20, Peter Parker x 25/Mountain Climber x 20, Squat x 20, Parker Peter x 25

Mosey to the base of the hill.

Jacob’s ladder: bear crawl forward up hill, 5 bomb jacks at top, run down, 5 burpees,

Bear crawl backward up hill, 5 bomb jacks at top, run down, 5 burpees

Do that cycle 5 times for a total of 10 trips up and down the hill (crowd pleaser)

Hand off to Senator Tressel:

Mosey to the soccer field for the 12 days of F3 Christmas

All exercises in cadence (double counts), except 6^th day and 12th

1^st day: 1 merkin in cadence, run 100 yards

2^nd day, 2 diamond merkins in cadence, 1 merkin, run 100 yards

3^rd day, 3 wide arm merkins, 2 diamonds, 1 merkin, run 100 yards

4^th day, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

5^th day, Plank – right arm/left arm high and hold, drop to 6” and hold, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

6^th day, 6 bomb jacks, plank-RA/LA high/6” hold, 4 military merkins, etc… run 100 yards

7^th day, 7 LBC, 6 bomb jacks, RA/LA high/6” hold, 4 military merkins, etc… run 100 yards.

8^th day, 8 Hello Dolly, 7 LBC, RA/LA high/6” hold, 4 military merkins, etc…run 100 yards.

9^th day, 9 Rosalita, 8 Hello Dolly, 7 LBC, etc… run 100 yards

10^th day, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc… run 100 yards

11 day, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc…run 100 yards

12^th day, 12 burpees, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, etc…run 100 yards

COT

YHC and Cable Guy were on loan from Alcatraz to Q the workout this morning. . It’s great to see so many new faces, especially those who have earned the title RESPECT – there were three today. The rain held off and the fields were surprisingly dry. You can’t ask for more than that. The bear crawl backward five times up the hill was absolutely brutal – heard lots of moaning and groaning on that one, and YHC only made it the full distance up the hill once or twice. Damn you, Cable Guy! The group ran about 8 minutes over today so we could finish all 12 days of F3 Christmas, but no one complained. Everyone hit it hard, pushed each other, and left the park better than when they started. That’s why we love F3 and that’s why it’s always a privilege to lead such a fine group.

Announcements: F3 The Fort Christmas Party this Friday, Dec 12 at the Spratt Bldg downtime Ft. Mill. Check the F3 site link or contact Crab Cakes on twitter.

Joe Davis Run, Saturday, Jan 10 at the Baxter YMCA. Check the F3 site

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Deacon the Visiting Warden

2014-12-06Leave a comment

QIC: Deacon & Decibel
When: 12/06/2014
Pax: Badger, Gekko, Zima, Gears, Change Order, Maximus, Jekyll, Lil E, Pink Slip, Smuggler, Trucker
Posted In: Alcatraz

13 brave men braved the weather to take a beat down from the visiting Deacon and Decibel. They were not disappointed.
Q: Deacon

Mosey to the baseball field

COP:

SSHs (20x), IWs (20x), WMs (15x), Wide Arm Merkins (20x), Slow Sumo Squats (20x), Dying Cockroach (20x), Stationery Lunge Walks (10x), Mararcin Night Clubs (15x)

Mosey to the parking lot:

Drill 1: Jog to/from line, Right-Side Karaoke, Left-Side Karaoke

Drill 2: Backpedal to/from line, Right Shuffle, Left Shuffle

Drill 3: Cross-Fit push ups to the lines, jog back (rinse & repeat)

Drill 4: Windsprints (2x)

Mosey to the other baseball field

Partner Drills
—————–
Line up from home base to 1st base.

Drill 1: Fireman carries to the 2nd & 3rd base plate(2x)

Drill 2: Wheel barrels to the 2nd & 3rd base plate(2x)

Drill 3: Centuries
– One partner runs to the 2nd & 3rd base line while the other does MackTar Jies (100 total, single count)

– One partner runs to the 2nd & 3rd base line while the other does LBCs (300 total, single count)

– One partner runs to the 2nd & 3rd base line while the other does Peter Parkers (100 total, single count)

Baseball Field:
——————
Pyramid stations at each base: CDDs, Parkers Peters, LBCs (reps of 5 up to 15 then down)

Q: Decibel

10 Sidewinder Burpees

Break into four teams and complete the following

4 stations:

Station 1: Playground- 10 pull-ups and 20 dips

Station 2: Hill by batting cages-bear crawl up, run down, reverse bear crawl up, walking merkins

Station 3: Wall behind home plate- Step ups

Station 4: Center Field: 20 X’s and O’s, 20 LBCs and 20 heels to heaven

Rinse and Repeat

10 serpentine burpees

COT

Moleskin: One word challenge for 2015. Instead of having a New Year’s resolution, think of one word that defines how you would like to improve your leadership. Over the next few weeks, create an action plan to make this improvement.

Praises:

Zima’s adoption finalized

Noah is properly using a spoon to eat

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As Moderate as I Wanna be…

2014-12-05Leave a comment

QIC: Hard Drive
When: 12/5/14
Pax: Gridlock, Backdraft, Waldo, Destiny, Assassin, Lugnut, Spitz, Trucker, CSPAN, Pusher, DD, Duck Hunt, Boy Band, McGruff, Crash – FNG, Package, Solid State, Senator T, Hard Drive
Posted In: Slow Burn

19 Pax heeded the call of the pre-blast and took on the Moderate Cup challenge at region’s best Friday workout. The challenge was simple, who among the pax could do the most reps OYO of 4 simple moderate pain stations in a 20 minute period?

The Thang:

Mosey down to the lower parking lot where YHC somehow led from the middle in a series of karaoke, backwards jog, high knees, and butt kickers. Worked about as well as it sounds.

COP for a brief warm-up before the main event:
SSH x10
Imperial Walkers x15
Merkins x10 with a hold at the end to keep everyone honest
Windmills x10
Slow Sumo Squats x10
Moroccan Night Clubs x 20 or so
Mountain Climbers x 10

Mosey to the crosswalk where the Q explained the Cup challenge: OYO run around the strip mall stopping on each side for one of the following: Merkins x10, Squats x20, LBC x20, Supine Pull-ups x10. Sounds moderate right? The Pax had 20 minutes to complete as many circuits as possible. The winner would earn the coveted Moderate Cup. (I brought 2 cups expecting to break into 2 groups: Hates and Hate-Hates in one, Old on up in the other. Turns out we’re mostly Old so forget it.). YHC vaguely warned about leaving enough in the tank for a tie breaker if needed…

Usual suspects were up front including CSPAN, Backdraft, and Waldo. Thoughts about the 10k Merkin challenge must have drifted into CSPAN’s head b/c he fell off the pace leaving Backdraft and Waldo the challenge winners. I know they must have lapped me at least 3 times. #SteadySixWinsTheRace or some such #goo.

The tiebreak was 5 Burpees OYO (which may not sound like much, but by then it was) and then jailbreak for the Shovelflag, winner take all. By CSPAN’s account (see note above about being the Six) it was Backdraft with the late burst to win it securing the first ever Moderate Cup. Backdraft couldn’t even hold it up over his head in victory either because he was too tired, or he was too embarrassed by the cheap Hong Kong novelty trophy, either/or. I’m going with the former. Waldo took home the Hate Division Moderate Cup, because honestly what was I going to do with it?

Announcements:
Need Q’s for Slow Burn schedule starting next week. DM me on Twitter @jeff_gray
Joe Davis Run on 1/10. See Preblast for details
12/12 – Christmas Party. See preblast for details and signup
12/13 – F3 Dads, 0930 @ Alcatraz
12/17 – 12 Days of Christmas led by Double D at PHOP
12/24 – Christmas Eve convergence at The Coop. No Christmas Day workout!

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Tag Team Beatdown = Maximus & CSPAN

2014-12-04Leave a comment

QIC: Maximus & CSPAN
When: 12/04/14
Pax: Anchorman, Assassin, Bird Cage, Boeheim, Burgandy, Cable Guy, CSPAN, DD, Deacon, Green Wave, Maximus, Minute Man, Repeat, Twister, Waldo, & Zima
Posted In: Laces In, Laces Out

16 PAX posted at The Fort “Laces IN/ OUT” for a pleasant 41 degree workout

The Thang:

Maximus on Q for a LEG Extravaganza

Warm up jog ½ way around WEP park

SSH

Up-Downs

Dead Lifts

Squats

Drill Bits:

10 3-Way lunges & 10 Squat Jacks at each

Pax in straight line

Lunge walk with a hold at the end

Duck Walk with a hold at the end

CSPAN on Q for a Shoulder Extravaganza

SSH

10 Carolina Dry Docks

Imperial walker

10 Carolina Dry Docks

Monkey Humper

10 Carolina Dry Docks

Squat

10 Carolina Dry Docks

Burpee

10 Carolina Dry Docks

Moroccan Night Club

10 Carolina Dry Docks

Wind Mills

10 Carolina Dry Docks

Mountain Climbers

10 Carolina Dry Docks

Peter Parker

10 Carolina Dry Docks

Parker Peter

10 Carolina Dry Docks

Plankorama mixed in throughout – sounded better on paper

Jack Webb 1 to 4 ratio using Carolina Dry Docks

We made it to 9, but took 2 breaks with ABLAB to 50 repetition

High quality mumble chatter throughout my portion, and none of it counted to your 10K American totals

Slow short mosey to COT

Prayer & Praise reports + BOM

Naked Man Moleskin

Stay in tune on the weekly email from THE FORT

Chicken & Wisdom Friday Morning with Cake Boss

Christmas Party 12/12/14

F3 Dads 12/13/14

DD Christmas Workout at PHOP 12/17/14

Christmas Eve Convergence at Coop 12/24/14 0515

Baxter New Year’s Day Trail 15K & 5K

Joe Davis Run

Drink plenty of water and be a better man today than you were yesterday.

CSPAN-over & out

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