The Armory = Full Metal

2014-09-16Leave a comment

QIC: CSPAN
When: 09/15/14
Pax: Boy Band, Cake Boss, Change Order, Chicken Hawk, Deacon, Green Wave, Senator, Stang, Tatanka, Gears, Catfish, & Beacon.
Posted In: The Armory

I was called from the bullpen so Pebbles could maintain the Q schedule at Tomahawk.

So a dozen men unhitched themselves from the fartsack and attempted to encourage YHC while he was struggling after a prior day of Black Diamond version #3.

The Thang:

SSH x25

IW x20

Squats x20

Moroccan Night Club x20

Long plank series with stretching

Windmills x20

Calf raises x20

Mountain Climbers x20

About this time I got the first verse of “Are we going to use kettle bells today”

Long back stretching and discussion using superman and paratrooper

Mosey to half wall

Set #1 Derkins, Inclinerkins, & Dips – all 20 reps

Set #2 Step Left, Step Right, & Double – all 20 reps

Set #3 Repeat of set #1 & 2

About this time I got the second verse of “Are we going to use kettle bells today”

Mosey to stairs

Bear crawl up and down x3 reps “real crowd pleaser” #redpill #FEBA

About this time I got the third verse of “Are we going to use kettle bells today”

Mosey to our spot to do our kettle bell portion (everything done with bell)

Set#1 Around your calves, waist & halos

Set#2 Curl left, Curl Right, & Tri

Set #3 Full Situp, LBC, & Hello Dolly

Set #4 One handed Plank with rotation and press, either arm, and 10 push ups

Set#5 Squats, calf raises, & forward press

Set # 6 Lawn mower start, top shelf press, & shoulder press

Set #7 Merkin on the bell, either hand, & chest pass

Rinse and repeat until 0600

Nobody asked for extra credit

Moleskin:

Fun morning, great chatter, good discussion, and fun.

Read your newsletter.

Always an honor to Q,

Appreciate the enthusiasm,

CSPAN – over & out

TClap |

Q by Committee…(Jeckyll)

2014-09-16Leave a comment

QIC: Jeckyll & Decibel
When: 08/16/14
Pax: Gecko, Cable Guy, Decibel, McGruff, WWL, AquaMan, Cornhole, Pick-6, Skiiers, Nirvana, Lil E, Slow Pitch, Change Order, Maximus, Senator Tressel
Posted In: Golden Corral, The Fort

16 PAX rallied at the Golden Corral for the not-so-normal Tuesday shenanigans. It would’ve been 17 but the scheduled Q pulled a CSPAN so Jeckyll stepped up and led the mosey out.

Mosey to the bank parking lot for a warm up of SSH, Squats and a few other things.
Mosey to the Teeter to lunge walk the infamous never-ending wall
Mosey to the stomping grounds on the back side of Teeter for partner work:
Partner 1 in the Plank Partner 2 10 Derkins / 10 Hop-overs Flap Jack
Repeat 2 more times

Maximus with the idea of 2-tiered suicides (25/40yds) with 10 burpees at the finish
Repeat

3-Merkin burpees x 5 then toe lunge walk to the island and run (limp) back
3-Merkin burpees x 5 then reverse lunge walk to the island and run (limp) back
Squat Jacks and something else

Mosey to the “flag” for a Decibel-led round of Ab-Lab consisting of:
Boats/Canoes, X & O’s, Hello Dolly, Russian Twist, Protractor, LBC, etc.

Even when there’s no official Q, the PAX always steps up to see what they can come up with to lessen the mumble chatter. A lot of us were gassed but when you’re with a partner, you somehow manage to dig deep and pull through. Interesting how we let ourselves down before we let our partner down.

Announcements:
Childrens Attn Home, Invergence, Continue to read the details of the weekly email.

Prayers:
A softball teammate of Slow Pitch had a heart attack after walking off the field last night and praise God they were there to administer CPR. Thank you for stepping up and not just being one in a crowd. The young man is doing well this morning. Continued prayers for Sparkplug. New job for WWL’s brother. Bojangles mom’s surgery and recovery. Decibel’s son, Noah has surgery later this week to close up the hole vacated by the feeding tube. Maximus’ daughter, Olivia’s appointments yesterday. Praise God for great doctors. Safe travels as I drive up to MD for cousin’s funeral.

TClap |

Block Party Field Trip

2014-09-16Leave a comment

QIC: Menthol
When: 9/16/2014
Pax: CSPAN, Sharknado, Opie, Java, Green Wave, Iron Pony, Mr. Wilson, Cash Cab, FNG Bieber (Anchor Man), Rudy, Aztec, Bogie, Twister, Pebbles, Private Ryan, Tatanka, One Niner, Double D, Red Banjo, Chicken Wing, Bounty Hunter, Audit, Menthol
Posted In: Block Party

23 Pax showed up for a Field Trip to the church row of Fort Mill. Double D showed without a permission slip as he heard we were going for a bus ride.

COP 1 in WEP Lot:

Imperial Walkers x 21, Squats x 21, & Windmills x 21

Mosey to Wall:

SSH x 30, Mtn Climbers x 20, Merkins x 15, Mtn Climbers x 20, Wall Sits x 3 10 counts with some extra credit, finished off with SSH x 50.

Mosey to FM Church of God:

Partner for Lot Loops — Loops around Lot with 20 Burpees, 30 Merkins, & 40 Squats.

Indian Run to Main St. & Home

Announcements:

Invergence on the 26th.

Springs Trail 5k & 10k on Oct 4th.

Mud Run Sign Ups to Tatanka.

Prayers & Thoughts Please:

Co-Worker of Red Banjo. May her 6 – 8 weeks bring a better day.

Maximus and his family as they meet in memory of his cousin in Maryland. Safe travels.

Spark Plug and his family as he battles some health issue. Hope to see you soon.

Menthol’s mom as she recovers from knee replacement surgery.

ALL Pax that are on the IR. may they heal and return to the Gloom.

Thanks for the trip and have a great week. See you in the gloom……………

TClap |

The Fort – “Breaking the Glass”

2014-09-15Leave a comment

QIC: Iron Pony/Cake Boss
When: 09/13/14
Pax: Red banjo, WWL, Airborne, Anchorman, Java, Lil E, MacGuvyer, Chicken Wing, Dozer, Iron Pony, Cake Boss, Highlife, Rooney, Longshanks
Posted In: The Fort

14 Men rolled into WEP for another Saturday at The Fort.

Iron Pony and Cake Boss waited patiently for the PAX to arrive to begin an hour of pure pleasure and enjoyment….F3 style. Iron Pony at the Q for his Virgin Q

Two Lines formed for Indian run around WEP, one to the right and one to the left.

Meet back for COP

SSHs x 25

IWs x 20

Squats x 20

IP hand off to Cake Boss

CDDs x 20

Sumo Squats X 20

Merkins x 10

Wind Mills x 15

Mosey to grass next to path, count of in 3’s

1’s to base of Stairway to Heaven

*10 Merkins

*Run Stairway

*1 burpee at each light pole

2’s to top of Stairway

*10 diamond merkins

*run to grass next to path

3’s in grass next to path

*10 Wide arm merkins

Each group does 4 rounds at each locations, running to each.

Last 2 rounds merkins cut to 5 reps

Meet at Woman Statue when everyone was complete

CB – Talked about “Breaking the Glass” for emergencies. How when we have small fires in our lives, we think we do not need help, especially Sky Q’s help.

Small fires can turn into big blazes….BREAK THE GLASS and reach out to Sky Q or your F3 brothers. AYE!!

Mosey to play ground

In your groups of 1’s 2’s and 3’s, complete at units (3 rounds)

5 Pullups

10 squats

1 lap around playground

Mosey to tree line facing parking lot

Lunge walk to first tree, bear crawl to second

Then back, Lunge walk and bear crawl

2 rounds

COP

Plank 10 count

Apollo Onos x 10

Plank Jacks x 10

Lunge jumps x 10

Plank arm ext x 10

Squat Jumps x 10

Side Plank x 10

Lateral hurdle jumpsx10

Mak Tar Shy x 10

Squats x 10

Plank push-ups x 10

In and Outs x 10

LBCs x 10

Plank 10 count

Flutter kick x 10

T claps to Iron Pony for Virgin Q, but also for hitting 4 workouts and working Scarowinds Friday night.

16 years old and pretty disciplined.

Praise reports for Airborne’s new opportunity, Cake Boss completing first week of new gig, and many other of Sky Q’s blessings.

Review weekly email for Invergence and 5k’s and workouts popping up everywhere.

Peace to all and to all a good week!!

TClap |

8-10, 15-27 – Pick your #

2014-09-15Leave a comment

QIC: One-Niner
When: 9/15/14
Pax: Pebbles, Beast, Opie, Sharknado, Rock Thrill, Mr. Wilson, Aztec
Posted In: The Snake Pit

Todays plan was not all that original when it came to the kettlebell/dumbbell beatdown the tribesman experienced; although, it still lended (YHC thinks) to a pretty good overall upper body workout. Some read the tweet out that the PAX were suppose to bring pairs of kettlebells/dumbbells and some didnt. Did not phase YHC or the PAX as there was something for everyone.

Warm Up:

Short warm up as the PAX had alot to accomplish today in such a short time.

25 SSH
34 Morracan Night Club

The Thang:

Overhead Press
In and Out Bicep Curl
Standing Overhead Tricep extension
30 Merkins/Wide Arm Merkin
Over and under medicine balls
2×25 yard sprint

Rinse and Repeat

Deep Swimmers Press
One Arm Bicep Curl
Dips
Military Merkin/Medicine Ball or Diamond Merkin
Over and under medicine balls
2×25 yard sprint

Rinse and Repeat

Upright Row
Static Arm Curl
Tricep Extension
Merkin
Over and under medicine balls
2×25 yard sprint

Rinse and Repeat

In and out shoulder Fly
Preacher Curl
Lying tricep extension
Plyo Merkin or Clap Merkin
Over and under medicine balls
2×25 yard sprint

COT:

Prayers for spoken and unspoken. One thing YHC learned today is that he needs heavier kettlebells – not going to be dragging those adjustable dumbbells out too much more or atleast not carrying them to the other side of the AO (extra credit).

Great turnout today for The Tomahwk; 8 strong PAX has to be a new record for this AO. Let’s keep Indian Land growing STRONG!

TClap |

Black Diamond #3

2014-09-14Leave a comment

QIC: Chaser
When: 09/14/14
Pax: WWL, Flipper, 1-Niner, CSPAN.
Posted In: Uncategorized

Welcome to The Fort’s Black Diamond Version #3 hosted by Chaser.

Where: Baxter Village Pump Station Hill, 13% paved 1/10 mile #PAXbreakhill.

What: horrible Jacob’s ladder, 10 Burpees on the top and 10 Burpees on the starting line every cycle.

PAX completed 8 full cycles, and fee to go home was 40 Burpees.

Result: Quiet Sunday morning in perfect fall weather for a ridiculous workout among friends that consisted of 200 Burpees and 1.6 miles of hill climb.

Flipper taught us that we need to continue our navigational work on these random workouts.

WWL has 9 days to host the next #BlackDiamond.

CSPAN -still tired-over & out

TClap |

GAME DAY

2014-09-13Leave a comment

QIC: Jeckel, Cornhole
When: 9/13/2014
Pax: Cable Guy, Smuggler, Atticus, Badger, Backdraft, Deacon
Posted In: Alcatraz

With the promise of punishment looming from my own misbehavior the night before at Buffalo Wild Wing( 10 wings, fries, 3 beers) YHC did not disappoint. Little did he know that his partner in crime, Cornhole had his own ideas for Game Day. Punishment indeed. 8 men anted up with a heavy dose of Crazy 8’s and Monopoly and finished at splash planet.

Jekyll on Q

Ring around RUNde

SSH x 20; Merkins x 20; Squats x 20

Crazy 8s

Run THE HILL loop with 8 jump ups and 8 dips at the top and 8 burpees and 8 heels to heaven at the bottom. Repeat 8 times. #snotwoggler

Plank o’rama while we wait for the six

Partner up
Partner 1 runs to middle rolls dice
Partner 2 planks until Partner 1’s return. Move forward number of stations as rolled on dice. Perform exercise. Switch and repeat
Stations
1 (GO) – 20 SSH
2 – 20 CDD
3 – 20 Hello Dollies
4 – 20 Mtn Climbers
5 – (Jail) 10 Burpees – (Just Visiting) 10 Windmills
6 – 10 Wide Arm Merkins
7 – 20 LBC’s
8 – Bear Crawl to Fence
9 – (Free Parking) 10 Bomb Jacks
10 – 10 Diamond Merkins
11 – 20 Russian Twists
12 – 20 Sumo Squats
13 – (Go To Jail)
14 – 20 Merkins
15 – 20 Freedy Mercury’s
16 – Lunge Walk to Fence
Goal to make three times around

Mosey to Marina with pain stations
5 hydro Burpees
Swim to dock and back
Mosey back to virtual COT

-“borrowed” #crazy8 from CLT Metro “Ranger” WO. Was a beast and a total #smokefest. I don’t believe Ranger has THE HILL like we do…

-we were all drafting behind Backdraft today. Good work man.

-I was ready to bail at 7 rounds with 3-4 minutes to go until I was called out by Cable Guy to finish. Thanks brother- needed that- #accountability

-Monopoly was fresh and new way to deliver pain. S/O to Cornhole for bringing this creative work out to the PAX. Oh and thanks for adding more burpees to the morning. We hadn’t done enough already.

-Cable Guy modestly let us know he was sick and that he did the BRR. Once or twice…

-Was an imposter Cable Guy this morning. Did not hear one audible “contribution”

-Special thanks to Cornhole for the opportunity to contract E. Coli with our baptism

I am worthless for the rest of the day…

Jekyll

TClap |

Not so Slow Burn

2014-09-12Leave a comment

QIC: Hard Drive
When: 9/12/14
Pax: Cornhole, Assassin, One-Niner, Change Order, Trucker, Package, Boy Band, Gears, Aztec, McGruff, Iron Pony, Pusher, Jekyll, CSPAN, Solid State (FNG), Hard Drive
Posted In: Slow Burn

16 PAX took to the humid gloom this morning for some of the Q’s least favorite exercise: Running. I figure I’d honor the BRR guys by inverting the ol’ adage: This wasn’t a marathon, it was a sprint.

The Thang:

Warm up jog from CFA down to the Empire Pizza lot. It was all downhill from there.

Circle of Pain, suicide-style: Pax circled up by the front drag. One at a time the PAX would do a suicide to the first two crosswalks (about 75 yards to second x-walk) while the rest would do the called exercise OYO until the runner returned. Some of the called exercises include:

SSH
IW
Squats
Calf raises
Merkins
CDD
Windmills
LBC
Mountain Climbers
Moroccan Night Club
Freddie Mercuries
Burpees

Some of the exercises were duplicated b/c YHC didn’t expect that many PAX and is thoroughly unoriginal.

Mosey to sidewalk and partner up with someone of like speed for some 100’s. Teams needed to combine for 100 supine pull-ups, 100 merkins, and 100 squats. One ran to the end of the strip (about 100 yards) and back while the other exercised. Flip-flop until done.

Mosey to the end wall for some people’s chair. Few ten-counts with arms up and arms out.

Finally find your partner and form two columns at the end of the strip. Race your partner home to the Shovel Flag, AYG. Second man to the SF had to do 5 Burpees.

Moleskin:
YHC walked out the front door this morning and nearly ditched his plan when he was smacked by the humidity. Decided to push through however, mostly because I didn’t have a back up plan.

Today was the Moroccan Night Club version of a workout. It started out easy enough with plenty of jokes and mumble chatter and CSPAN exploring new definitions of OYO. By the end of the COP it was getting quieter. By the time we were done with the 100’s the “I thought this was moderate” comments had started. Which got me thinking about how I love seeing how this workout has grown since it’s first session at the end of June. Not only in the number of regulars and turnout, but also in the variety of workouts and how we continue to stretch the definition of moderate. There was a lot of heavy breathing at the end… mission accomplished.

Welcome to FNG Solid State. He pushed hard for his first workout and made it all the way to the end. Way to push and hope to see you back brother.

Announcements:
– Black Diamond workout this Sunday Baxter YMCA @ 0630. CSPAN is your Q. First rule of Black Diamond is you don’t talk about Black Diamond. Definitely don’t post.
– Spark 2 event for Childrens Attention Home is on for the week of Sep 22. Pre-blast is here
– Mudrun is coming 10/4. Need 3 more PAX for Fort teams. Reach out to One-Niner
– Victory Sports Golf Tourney on Friday 10/3. Reach out to Assassin, we need to get some F3 representation.
– Invergence on Friday 9/26 at 1730 (5:30 pm for those of you who do not habla) at ASC Greenway. Evite is here

Prayer Requests for CSPAN’s father and a certain mule (had to be there), Gears’ brother who will be undergoing an operation that might help restore his sight, and others spoken and unspoken.

TClap |

Who Needs To Leave The Parking Lot

2014-09-11Leave a comment

QIC: Bounty Hunter
When: 09/11/2014
Pax: Opie, Pebbles, Snow Bird, Beast, Flipper, One-Niner
Posted In: The Fort

7 PAX made the early morning drive to post at the sacred ground known as The Reservation. Even though it’s one of the best AO’s to venture, little did the PAX know I had no intention of exploring the great terrain The Reservation has to offer.

Warm Up:
Walking Toe Touch – 20 yds (there & back)
Hitler Kicks – 20 yds (there & back)
Side Lunge – 20 yds (there & back)
Lunge – 20 yds (there & back)
Back Lunge – 20 yds (there & back)
Hurdlers Karaoke – 20 yds (there & back)
Shuffle – 20 yds (there & back)
Shuffle – 20 yds to Stride 20 yds (there & back)
Stride – 40 yds (there & back)

Mosey to the lower parking lot.

The Thang:

Suicides with burpees – length 50 yards
10 yds – 1 burpee
20 yds – 2 burpees
30 yds – 3 burpees
40 yds – 4 burpees
50 yds – 5 burpees

Rinse & Repeat in reverse
10 yds – 5 burpee
20 yds – 4 burpees
30 yds – 3 burpees
40 yds – 2 burpees
50 yds – 1 burpees

7 – 50 yard build ups (1 for each PAX member present)

Mosey to the top parking lot. Break into groups (one of 3 / one of 4). One PAX from each group runs around through the bottom parking lot back to the top. Other groups do squats and LBCs. Cycle ends when all PAX run. Rinse & Repeat and replace squats and LBCs with Merkins and Lunges.

Last 12 minutes was a series of exercises named the “Circle of Pain”. Get in a tight circle in exercise starting position until your turn exercise. Exercise as followed:
Merkins – 4 revolutions
Carolina Dry Docks – 4 revolutions
Lunges – 3 revolutions each leg
Russian Twist – 10 revolutions each side

Mosey back to COT (or in this case – stand up from the circle of pain).

Moleskin

In remembrance of 9/11 and all who has sacrificed, I can’t say enough how grateful we are to have the ability and the freedom to sweat with our F3 brothers as we push each other to be better both physically and mentally! I leave you with a quote from one of my favorite Generals who served our great Nation.

God of our fathers, who by land and sea have ever led us to victory, please continue your inspiring guidance in this the greatest of all conflicts. Strengthen my soul so that the weakening instinct of self-preservation, which besets all of us in battle, shall not blind me of my duty to my own manhood, to the glory of my calling, and to my responsibility to my fellow soldiers. Grant to our armed forces that disciplined valor and mutual confidence which insures success in war. Let me not mourn for the men who have died fighting, but rather let me be glad that such heroes have lived. If it be my lot to die, let me do so with courage and honor in a manner which will bring the greatest harm to the enemy, and please, oh Lord, protect and guide those I shall leave behind. Give us the victory, Lord.

~ General George S. Patton

TClap |

Hoisting a Ball of Fury around the Ranch!

2014-09-11Leave a comment

QIC: McGruff
When: 09/11/2014
Pax: Chicken hawk, Who Dat, Double D, Beacon, Photo Bomb, Stang!!!
Posted In: The Ranch

7 Pax paid our respects and gave honors to all the victims of 911 and our soldiers fighting for our freedom throughout the world. We saddled up this morning in the gloom to sharpen our minds and bodies. A cool and must less humid morning and we all gave thanks for that.

The Thang

Mosey to the bottom of the hill where we took turns in hoisting an exercise ball above our shoulders wherever we ran.

circled up and did

20 imperial walkers

15 merkins

20 windmills

20 rosalettas

Bare crawled up the hill where we did a little bit of Jacobs ladder

started with 6 burpees at the top and 1 merkin at the bottom. Kept going until we were completely warmed up. Mosey to the wall where we did wall sits. One minute on 20 second break. Rinse and repeat 2 times.

Mosey to the back of the ranch where the cardio really began. Broke up in two groups. First group ran a lap while the other did LBC’S while they were gone and then switched. Next rotation was hello dollies.

Mosey to the benches where we completed three rounds of 20 dips and 10 derkins. And if that was not enough we added a little Jack Webbs. 1 wide merkins to 5 Webbs up to 25.

Mosey to the parking lot and circled up for some Ab Lab!!!!!

COT

What a great morning as we remember what happened on this day 13 years ago that touched all of our lives. The seven men who came pushed really hard and did a great job. We did have one Fartsacker (Cake-Boss) who owes us twenty burpees at the next Ranch. A few things coming up are the invergence! CAH BUILD event and all this can be found on F3nation.com.

TClap |