Under The Dome

Leave a comment

The thang:
25 SSH
25 Imp Walkers
25 Sumo squats
25 LCB
15 Merkins
15 Mountain Climbers
20 SSH
20 Squats
Split into 2 groups:
Group 1: 10 pull-ups, 20 dips, 20 leg raises per
Group 2: sprints to end of parking lot, 5 burpees, sprint back, 5 dombjacks; repeat until Group 1 is done
Switch and rinse repeat 1 more time
Navy seal sit-ups in honor of Army/Navy game today
Handoff to Decibel
Mosey to wall
Peoples chair
Split into groups
Group 1-Bear Crawl to wall and back
Group 2-Balls to the wall
Switch
Group 1- Crab walk to fence/run back
Group 2-Peoples Chair
Switch
Group 1- Inch worm ¾ of field/run back
Group 2- Balls to the Wal
Switch
Mosey to left field line
Reverse Walking Merkinsx10 (Crown Pleaser/compliments of F3 Atl)

Imperial Walkers x25
Wide Arm Merkinsx15
Cherry Pickersx20

Diamond Merkinsx10
Wind Millsx20
Carolina Dry Docks x15
LBC x25
X’s and O’s x15
Freddy Mercury x20

Sprint to Fence

COT

It was a beautiful day inside the Dome of Tega Cay. The heated turf was not functioning today but the balmy 40 degree temps inside the Dome made that irrelevant. Remember to thank God for your blessings

TClap |
0

AoP – Easing the Pain through Relationship

Leave a comment

Chicken Hawk

The Thang

The PAX came together and started at 5:30 sharp once the lights came on.  Starting at a cool 24 degrees the men were ready to get the blood flowing.  Today marks my first Q with the F3 faithful and it was a blast.

Before the sweat begins to spent a few minutes stimulating the mind.  My challenge to the PAX was to evaluate relationships in their life and try to love as God loves us.  God calls us to be in relationship with him and with one another.  It is a command from the lord and something we should all reflect on… what relationships in our lives do we need to invest in today?  John 13:34 A new command I give you: Love one another. As I have loved you, so you must love one another.

Then we started the fun, first we mosey up the parking lot in a single file line with the last member of the PAX being called by the line leader to run to the front to get the bodies warmed up to create the COP

COP

Seal Jacks – 20

Monkey Humpers – 20

Jumping Lunges – 20

Carolina Dry Docks – 20

Squats – 20

Freddie Mercury – 20

Mosey to the band parking lot for a little endurance team work… pair off and work together to finish!

50 Burpees while partner sprints

75 Mule Kicks while partner does bear crawl

100 Bomb jacks while partner runs backwards and then sprints back

100 Carolina dry docks trading off between partners

Excellent commitment to success by all to finish!

Mosey to the football field parking lot for a little more COP

Create a circle and everyone gets an opportunity to call an exercise and runs while the rest of the PAX does the exercise until he gets back from a run around the perimeter of the lights.  All exercises included 15-25 reps.

Imperial Walkers

Merkins

Wide Armed Merkins

Side Strattle Hops

LBCs

Mountain climbers

Hello Dollies

 

Several lessons learned about being Q:

– Learn to gauge the level of complexity of the work out

– Adjust on the fly

– Include fielder’s choice exercises because then the PAX can’t blame the Q for level of difficulty

– The key benefit is knowing when the pain will stop because as Q you are in charge

 

Announcements:

Canned food drive every weekend

Gathering at Town Tavern on December 19th including Ms and 2.0s http://t.co/5F2Tb9Lchl

Please pray for those traveling to Kiawah

TClap |
0

Good Thing I Don’t Have Hair…

Leave a comment

Posted by Senator Tressel on behalf of Maxiums

16 men weren’t deterred by the little bit of rain and the lotta bit of shoulder pain.  This workout could make it challenging to raise your arms, wash your hair or do any other normal day to day activities.  And thanks to Senator Tresse –  sorry about the abdominal pain you experience during laughing or sneezing.

The Thang:

Maximus on Q:

½ lap

50 SSH

12 Wide-Arm Merkin

20 Mak Tar Jah

10×40 Jack Webb

10 Merkin

Mosey to the Playground:

10 Pull Ups

20 Dips

Repeat 2 more times for 3 total sets

Mosey to the hill

Bear Crawl up, 10 Carolina Dry Docks, Jog Down

Bear Crawl Up, 10 Push Ups (Single Merkins), Jog Down

Bear Crawl Up, 10 Carolina Dry Docks, Jog Down

Hand off to Senator Tressel

Mosey to COP for Mary:

Hello Dolly x 25, Freddie Mercury x 25, LBC x 35, Rosalita x 25, Russian Twist x 20, Superman/parachutes hold for 30 secs x 3

Jacob’s ladder to 5 reps w/Donkey Kicks

Carolina Dry Docks x 10 in cadence to finish up

COT

Announcements: Christmas Gathering 2nd F 12/19 at Towne Tavern, Chicken Hawk (I think) Q’ing at NAFO High School tomorrow so post to support him, can food collection needs to step it up

Prayer Requests: Freebird’s Brother in Law and wife are expecting twins and probably will have to deliver the babies early, before Christmas.  Prayers for them and the doctors.  Senator’s wife is having surgery tomorrow.  Prayers for her and the doctors.

 

 

 

TClap |
0

The Fort: 12 Days of Christmas

Leave a comment

21 Pax beat the cold and rain for a pre-winter workout at Walter Elisha Park.  (Site location for upcoming Convergence January 4 – PLUG – Go Register)

Santini in lead:

Mosey up Stairway to heaven, avoid walker with Dog and position in line on hill facing down.  Begin downhill merkin sequence, Peter Parkers, Parker Peters.  Up and down hill wind sprints.  High Life takes out an eyeball with a branch.  Begin Bear Crawls up hill.  Turn around, Lunge, Bear, Crab walk across deck and sprint to other side of Park.  Return.  Up and down hill sequence again.  Warm up circles with SSH (50), Windmills, and Imperial Walkers.

Squat Platoon – Crowdpleaser of 4 squad leaders in platoon formation.  10 Deep Squats, 10 deep lunges each.  Repeat.

Low crawl 30 yards, Bear Crawl, and lunge.

Moleskin:  Santini gave a challenge for end of year goals.  Developing a broader set of goals for 2014 in all facets of your life.  Personal, Spiritual, Professional.

DD in lead:  Begin 12 Days of Christmas.  Basically, sing the 12 days of Christmas, “On the first day of Christmas my site Q gave to me…” and yes we did the whole song with the

1 Donkey Kick, 2 Wide Arm Merkins, 3 Jumping lunges, 4 Merkins, 5 Squats, 6 Burpees, 7 Bomb Jacks, 8 Sumo Squats, (started blacking out here) 9 ?, 10 Monkey Humpers, 11 ?, and 12 ?.  (PAX please feel free to post response with what you remembered.

Circle up for Christmas Carols with Rosalitas, Flutters, LBCs  (Confirmed that Pusher knows the entire Rudolph the Red Nose Reindeer song including the names of all the Reindeer).

COT

TClap |
0

Wheel O’ Pain

Leave a comment

13 Pax headed to Alcatraz for a warm December beatdown. 66 degrees and slightly damp were the perfect conditions to roll out the Wheel O’ Pain.

The Thang:

Senator at the Q.
Run around both fields to COP
COP
SSH x 40, IW x 30, Wide arm merkin x 15, Sumo squat x 25, LBC x 40,
Merkin x 15 and hold to Mountain climber x 20 and hold to Merkin x 10

Mosey to fence in front of parking lot:
•Lunge walk full field length, plank, right/left arm and leg high, merkin x 10, hold 6″, Freddie Mercury x 25
•Inchworm crawl/merkin back to 1/2 field distance, then crab walk remaining distance to fence
•Bearcrawl to 1/2 field distance, plank, then reverse lunge walk to end of field, plank
•10 Burpees on your own

Hand off to Funhouse.

Wheel O’ Pain
Each PAX gets a cone with an excercise and reps.
40 yard diameter circle with a cone in the middle.
Do the excercise on the cone, run to the middle and out to the cone to the right.

Freddy Mercury – 25
Lunges – 30
Burpees – 15
Merkins – 15
Rosalita- 30
Squats – 25
LBC – 25
Burpees – 10
SSH – 30
Parker Peter – 25
Plank Punches – 30
Mountain Climbers – 30
Merkins – 15

In, out, up, down Ab work – 3 minutes

Rinse and Repeat the Wheel O’ Pain – Cut Reps in half

In, out, up, down Ab work – 3 minutes

Run the cones, no excercise.

COT

TClap |
0

Laces In/Out – Misty Mountain Hop (gettin the Led Out)

Leave a comment

It was Misty Rainy Morning at WEP this morning, but full of Jolly Ol Fun!!

xmas lights

Gathered the PAX to mention something about legacy and not waiting too long in life to leave your legacy. When JFK died 50 years ago he left his legacy at that moment, the good, bad and ugly. On the same day 50 years ago a well known author named C.S. Lewis died and his legacy was left as well and the impacted readers of his writings. We could be gone today or many years from now….how are we impacting those around us??

Run to COP

  • IW
  • SSH
  • Merkins
  • Squats
  • Mtn Climbers

Mosey to Hill

  • Partner 1 – Run Hill 5 burpees
  • Partner 2 – 5 Burpees then PlankFlapjack
  • Partner 1 – Run Hill 10 Power Jump/Modify Lunge Jump
  • Partner 2 – 10 Power Jump then Plank
  • Flapjack
  • Partner 1 – Run Hill 15 Bomb Jacks
  • Partner 2 – 15 Bomb Jacks
  • Flapjack

Mosey to tree Line

  • 1st – Inch Worm
  • 2nd – Psycho Bunny Hops
  • 3rd – bear crawl
  • 4th – lunge walk
  • Repeat

Mosey to Playground

  • Partner 1 / Run Lap – Partner 2 Exercise
    • 50 Pull Ups (team)
    • 50 Dips (team)
    • 50 Step ups (team)

COT: 26 PAX worked hard both at Laces Out, running the roads of Ft Mill, while others at Laces in endured a beat down at Walter Elisha Park.

Announcements:

Bring Non-Perishable Food items each Saturday

 Holiday Gathering to celebrate the close of a year and reflect on relationships in the PAX

Thursday December 19th at 7pm

Town Tavern, Hwy 160 Ft Mill

Pay own tab

December 14 Kiawah marathon – join in or at least support those running with prayers and thoughts.

January 4th Convergence – double down workout and 5k

April Mud Run…see Trucker & Jekyll

TClap |
0

Looking back before moving forward

Leave a comment

8 Pax posted at Abundance of Pain for some remedial abuse on the elementary school grounds.

The Thang

Launch from Nation Ford High School with warm up run to Sugar Creek Elementary School campus

COP – SSH x20, Mountain Climber x20, Imperial Walker x20, Peter Parker x12, Parker Peter x12

Run to hill behind school for Bear Crawl Marathon:
– Line up along fence line
– Bear crawl to top of hill
– Complete exercise at top
– Run to bottom and plank
– 8 Cycles up and back / 8 Exercises (each move called by one of the Pax: bomb jacks, merkins, squats, burpees, carolina dry docks, LBCs, squat thrusts, jumping lunges)

Run to side of school for Wall O’ Fun – People’s chair / balls to the wall (3 cycles)

Run around front of school to other side

Flower bed step ups – R x20, Lx20

Mosey to playground

Rotating pain stations – Pull-ups x10, merkins x15, dips x20 OYO (3 cycles)

Mary — Freddie Mercury x20, Flutter x20, Dollies x20

Mosey to basketball court

Suicides to each concrete seam and back for full length of court (3 cycles)

Run to JROTC building parking lot (head fake…not time for COT yet!)

Karaoke across and back

Merkins x10

Plank sequence

COT

We started a balmy morning with thoughts of our personal history…a challenge not just to reflect back and reminisce or make changes but to “own” our history – the good, the bad, the ugly.  To accept ourselves in all the messy and beautiful realities that are there so that we can turn to others around us in this holiday season with the same spirit.  We finished with a challenge to carry the traditions of the past forward and to create new traditions in this season — with our children, our family and our friends — especially in terms of finding ways to extend the tradition of community service to the next generation.

Looking backward took the form of action as well as word as we rolled back the clock from high school to elementary school in terms of workout grounds.  Apologies if we left any LIFOs in the dark not knowing where we were.

The Thanksgiving hangover was still lingering among the Pax at the start – talk of indulgence in food, drink and fun last week that needed to be redeemed.  I am pretty certain redemption was accomplished over the next 45 minutes!

Little Mike is proving himself to be quite the runner (is that Kiawah 2014 I hear?)…of course the basketball court suicides is where he felt most at home.

Especially nice work by all Pax on the Bear Crawl Marathon – no one took the easy path as each round pushed the Pax harder and harder to the end.  Well done brothers!

 

TClap |
0

Oh when the Saints go ____________

Leave a comment

Posted on behalf of Bounty Hunter

24 PAX came to work on a warm 48° morning. Some brief chatter how the “bug” was going around, which happen to strike my house with a vengeance.

Luckily I only heard 1 person talk about the NO VS SEA game the night before because I came prepared with some additional burpees if people were going to talk trash!

The Thang:

Mosey to the back parking lot off of Massey St & N. White St where we did a brief football warm-up.

Stride run from one side of the end of the parking lot & back
Hitler kicks, 15 yards – turn around same thing on the way back
Lunges 15 yards – backward lunge on the way back
Side lunge 15 yards – turn around same thing on the way back
Side shuffle 15 yards – open up stride it out to the other side of parking lot, repeat but opposite side on the way back
Backpedal 15 yards – turn and run other side of parking lot – repeat for the way back.

Is everyone warmed up yet… right!?

Split into 3 groups
Group 1 – Sprint to the other side of the parking lot and back
Group 2 – Bomb jacks until Group 1 returns
Group 3 – Merkins until Group 1 returns

After Group 1 completes sprint – Group 2 sprints to the end of the parking lot and back – Group 3 begins Bomb Jacks and Group 1 Starts merkins.

After Group 2 completes sprint – Group 3 sprints to the end of the parking lot and back – Group 1 begins Bomb Jacks and Group 2 starts merkins

After Group 3 completes sprint – rinse & repeat 5X

Next DB Drills – Stay in groups of 3
Backpedal, sprint forward, backpedal, sprint forward – Chop your feet – turn and sprint to the end of the parking lot and back.

Group 1 & 2 would start DB drill while Group 3 rested, when everyone chops their feet – Group 1 turn and run to the end of the parking lot and back

Group 2 & 3 would start DB drill while Group 1 rested, when everyone chops their feet – Group 2 turn and run to the end of the parking lot and back

Group 1 & 3 would start began DB drill while Group 2 rested, when everyone chops their feet – Group 3 turn and run to the end of the parking lot and back

Rinse & Repeat 3 times.

Mosey to the center of the parking lot and Cirlce up. We played “Duck-Duck-Goose” F3 Style. Completed a series of exercises while one PAX member “Goose” ran around the circle. Once he returned, the next person in line would get up and run around the circle – Repeat until all PAX goes around once.

Duck Duck Goose Exercises:
SSH, Merkins, IW, Carolina Dry Docks, Tuck Jumps, Merkins again, Peter Parker, Bomb jacks, Hello Dolly

Me: “Fun house – How much more time do we have” – Fun House: “9 Minutes”. Me: “Good, I heard 1 person talk about the Saints game last night, line up at the end of the parking lot”.

Sprint to the end of the parking lot and do 5 Burpees every 20 yards (15 burpees total) and sprint back.

Mosey back to COT.

It was great to be back working out with the PAX. For the last 2 months, I have been training for my first marathon which is fast approaching on December 14th. I’m thankful to have a bunch of guys who can push, motivate, encourage and keep me accountable on this 26.2 mile journey. I hope everyone has a good week, and we’ll see you in the GLOOM!!!

TClap |
0

Post Turkey Day Punishment

Leave a comment

13 men converged on Alcatraz to enjoy a little post-Thanksgiving challenge.  The running was kept to a minimum but the SSH’s were not.  In the end, 200 were completed and we’d like to think we are better for it.  A little sore but better.

The Thang:
Cable Guy on the Q
Side Straddle Hoporama!

25 SSH
25 IW
20 Wind Mills
25 Peter Parker
25 Parker Peter
25 SSH
25 Mountain Climber
25 Freddie Mercury
15 Under the Fence
25 LBC
25 SSH
10 Push Back
50 SSH

Mosey to the middle
Split into 2 groups
Each group run to the fence 5 Burpees
Run back to the middle and 20 Wide Merkins
Rinse & Repeat

Hand off to Maximus

30 SSH
20 Slow Wind Mills
25 Slow Sumo Squat

Split into 2 groups
1 group forward lunge to score board then reverse lunge back
1 group doing wall sits
Rotate

20 Grave Diggers (ea side)
25 Russian Twist
20 High Slow Flutter
15 Frogger
2 Lines facing each other for seal sit ups x 20

Mosey to the bases
Duck Walk, High Knees, Duck Walk, High Knees
Rinse & Repeat

15 ea leg for Wall Step Ups

25 SSH
15 Slow Windmills

COT:

Moleskin
Announcements: Praises for safe travels over Thanksgiving and birthday celebrations.  Announcements over Thanksgiving that challenge the family.  Prayer for strength, healing and wisdom through difficult situations.  Prayers for Noah Fike through feedings.  Prayers for families who’ve lost loved ones

TClap |
0

The Fort: Sandbag Sleds to a Stairway to Heaven

Leave a comment

17 PAX posted after a carb loading Thanksgiving day weekend.  In lieu of IKEA, Wal-Mart, Carolina Place Mall, and/or early tailgating at the Cocks/Tigers game, the Pax posted for an early morning down painment.

Shamus decided to do his first ever double down solo by posting an hour early to ensure adequate calorie burn in his shorts and t-shirt only.  (with gloves).  Only to join the Pax on-time for a cool down in his second hour.   FNG to 3 weeks later a double down!  AYE!

The Thang:

Lay out 8 50LB sandbags.

Mosey to warm up – SSH, Windmills, Merkins, SSH, Monkey Humpers, Carolina Dry Docks

Then to 3 Squad formation:  Multiple stations of Low Crawl with sandbag 25 yards, 20 Seal Team situps, up the big hill Bear Crawl, down stairway to heaven and then back up at each lightpole do ascending burpees 1 – 5, then to Devils Pass for a down the camelback and up 20 merkins, back to first station.  Rinse and Repeat (a crowdpleaser)  Squad leaders organized choice exercises until PAX completed.

Sequence through bear crawl, bomb jack, and low crawl with Sandbags.  2 times.

Alternate LBC, Merkin, LBC, Merkin, Flutter, Merkin quickly

Repeat Sandbag sequence.  Then teams alternate with sandbag crawl, one team on Dips/Pull ups (10 each), and the other running sprints around playground.

TClap |
0