The Showcase Showdown

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17 contestants heard the call to “come on down” to WEP for a cool morning workout. 5 pax posted at Laces Out for a 5+ mile cruise to the Land of Parting Gifts.  11 others stayed close to home base for Bob Barker’s first run at the Q. Sadly… he didn’t bring along any of Barker’s Beauties, but he did bring a showcase of fabulous workouts.

The Thang:

Warmup:

  • Half lap around WEP

COP:

  • SSH  30x
  • Merkins  15x
  • IW  25x
  • Mountain climbers  20x
  • Squats  25x
  • LBC’S  20x

Mosey  to tree line

  • Karaoke to the 4th tree, run back.
  • Side shuffle to the 4th tree, run back.
  • High knees to the 4th tree, run back.
  • Suicides to 4th tree.
  • Rinse and repeat.

Mosey to playground

Partner up. First partner does lap as other partner does an exercise.

  • Squats
  • Merkins
  • Mountain Climbers
  • LBC’S

Mosey to center of the park

  • SSH  25x
  • Merkins  10x
  • IW  25x
  • Freddy Mercury  20x
  • Russian Twists  15x

COT

Moleskin:

 

 

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The Scream

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scream

7 hungry pax entered an early fall gloom to satiate their appetite for pain.

The Thang

Run around the campus 3x (including lunge walk on lap 2 and bear crawl on lap 3)

COP – SSH x25, Mtn climber x20, Carolina Dry Docks x15, Jumping lunge x10, Burpees x5

Mosey to upper lot for shuttles along the parking stripes from bottom to top of lot (3 cycles)

Mosey to grass (freshly groomed…bringing back the memories of youth for Little Mike!)

Partner merkins ad nauseum (aka until Agassi cries “uncle”)

COP – Slow sumo squat x20, Wide arm merkin x10, Peter parker x15

Mosey to the picnic ground and split into 2 groups:
Group 1 = continuous running loop up and over three picnic tables
Group 2 = 10 burpees
Flapjack and repeat (3 cycles total)

6MoM – Request line version w/each pax picking an exercise and carrying the count
+ Hello dollies x12
+ High slow flutter x10 (Little Mike)
+ LBCs x20 (High Life)
+ Russian twist x 20 (Hammer)
+ Oblique V-ups L/R x10 (Duff)
+ Superman 2x (Vegas)
+ Freddie Mercury x20 (Agassi)
+ Metronome x10

Back to picnic grounds for 11s (derkins and dips)

Long suicide routine from bottom of gravel lot to mailbox

COT

Thought for the day was around being Aware and exhibiting the Courage to engage in the world and people around us.  We are men who are aware of our need for each other (iron sharpens iron) and have acted out of courage to show up on Wed mornings for our benefit and that of our brother.  We need to live that spirit outside the Nation and in the world that suffers from a deficit of men with those traits.

Great job by all pax!  Special props to Vegas for hitting it hard as warm-up to his afternoon XC meet for NaFo – run strong!

Potential location change for AoP under discussion.  Provide input to Little Mike and stay tuned for developments.

Lots going on with F3 in Fort Mill throughout the every week and especially next week as we cross the 1-year mark since launch.  Check out the website links below for more opportunities to engage:

http://f3nation.com/schedules/charlotte-south/#ftmill

http://f3nation.com/2013/09/16/preblast-the-fort-game-on-third-f-event-september-27th-1800-hours-fort-mill-sc/

 

 

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Right Here, Right Now!

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25 PAX showed for this cool morning paintarama:

The Thang:

Cake Boss mentions;

Thoughts of victims from Washington Navy Yard Shooting. Going to work like any other day. Challenge PAX to live each day, RIGHT HERE, RIGHT NOW don’t wait till tomorrow.

 Line up on trees

-lunge walk

-karaoke right then left

COP:

-Squat x20

-Mountain climber x20

-SSH x20

-Freddy Mercury x15

-IW’s x20

-CDD x15

Mosey to Soccer field

Crazy Eights/partner

Partner #1 run figure 8 around soccer field

Partner #2 8 reps of each: Merkin, burpee, LBC, sumo squat

 

Turn Over to CSPAN

Line up on Goal Line:

–    Lunge walk to midfield, sprint to end

–    Back pedal to midfield, sprint to end

–   Suicide with 5x merkins

–    Back pedal to midfield, sprint to end

–    Sprint to midfield, back pedal to end

–   High knees to midfield, sprint to end

–    Sprint to midfield, back pedal to end

–   Duck walk to midfield, sprint to end

–    Suicide (Top of box, midfield, top of far box, end of field)

–   Recovery walk to midfield

On backs for Abs:

–    Hello Dolly, Freddy Mercury’s, Hi/Slow Flutter

–    Jog to COT

COT:

–    Welcome to FNG – Anchorman

images

–    Announcements:

  • 1 yr Anniversary 2nd & 3rd F, September 27 at Springs Greenway PLEASE RSVP and bring a friend
  • Golf Outing October 26 at Springfield Golf Club

–    Prayers:

  • Trucker’s Cousin at the Washington Navy Yard
  • Spark Plug’s grandmother battling cancer
  • Victims and families from Washington Navy Yard tragedy
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Biggest Weinke Ever

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9 PAX managed to escape the fartsack for a steamy beat down at the Armory. Your QIC has had a trend lately of showing up at T-minus10 seconds to launch, and that has to stop ASAP. He did put more prep into the workout than the playlist as per usual.

The Thang

4 Rounds of 8:00 with 2:00 rest (rinse and repeat as many times as possible in 8:00)

Dead Lifts 10x

Merkins 10x

High Pulls 10x

Merkins 10x

Two Handed swings 10x

Merkins 10x

Goblet Squats 10x

Merkins 10x

Moleskin

Last week most PAX couldn’t remember the next exercise after round one. I solved this problem with some of my 2.0’s sidewalk chalk, which resulted in the world’s biggest Weinke. This was the second week I went with a timed interval of specific exercises and reps. I feel like I manage to sweat just a little more when I go that route (welcome feedback). Redeye will be QIC next week, so he will definitely need to show up for that to work. One thing we did not have time for, was a game of Bocce, even though Jekyll thought otherwise.

 

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Laces In My A$$

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21 PAX showed up for a Cardio Smack Down this morning.  Laces Out did their thing and darted to Baxter for “The Loop”.  The Laces In Gang was treated to slightly more cardio than normal and explored every inch of WEP.

The Thang:

  • ½ Lap around WEP
  • 25 SSH
  • 25 IM’s
  • 15 Merkins
  • 15 C.D.D’s
  • Arm Circles – Big and Little.

Mosey to Tree Line by the Parking Lot

  • Lunge to Fourth Tree/Run Back
  • Side Shuffle
  • Karaoke
  • Suicides

Rinse and Repeat.

Mosey to the Hill

  • Durkin Pyramid.  5, 10, 15, 15, 10, 5 – Sprinting the hill in between each set.
  • Plank O’Rama – including “SuperManz” and Parachute.

Mosey to the Playground and Pick a Partner.

  • Partner 1 Runs a Lap / Partner 2 does LBC’s then switch.
  • Second set is Dips
  • Third sets return to LBC’s.

Circle Up – Pick a Number and Pick an Exercise.

Mosey Home.

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9/11 #NeverForget!

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The virtual shovelflag* was planted and 10 faithful headed into the Gloom at 0530**

The Thang

Circumnavigate campus 2x

COP –  SSHx9; SSHx11; Squatx20; IWx9; MCx11;

Crazy 8s – Partner Up – Partner 1 runs an 8 pattern loop around the church and parking lot while Partner 2 does 8 reps of 4 exercises – Merkans; LBCs; Squats and Burpees.  Rinse and repeat 8 times.

6MOM – Hello Dolliesx20; Freddie Mercuriesx9; Mercury Freddiesx11; High Slow Flutterx9; Low Flutterx11; Right Oblique Vupsx9; Left Oblique Vupsx11; Queen Victoriasx9; Russian Twistx11

Jump the fence to the Astroturf; Pusharama COP – Diamondsx9; Widearmsx11; Stagger Leftx5; Stagger rightx4;

Gravel Lot Jacob’s Ladder – 9 Merkans at the top; 11 squats at the bottom

Naked Man Moleskin

*@F3Rader has the AoP shovelflag and is making some black market improvements to make it bad to the bone.  All he asks is that AoP PAX make a small donation to the F3 Foundation, which can be done very easily by clicking on the Donate button on the front page of the website.

** AoP will now officially be at 0530 every Wednesday.

Moving tribute to 9/11 this morning.  Started with a moment of silence to honor the fallen and ended with a resolution.  As I looked around the PAX gathered in the Gloom at the COT, I marveled that these are the men who would have made a difference if they had been in the Towers or on those planes that day.  We all called out where we were when we found out about the towers.  Remembering watching the tv as the second plane hit, I thought back to all the emotions that ran through me for the rest of that day – confusion, anger, fear, patriotism, empathy and a certain degree of not knowing what to do.  I was in the Bank of America Corporate Center at the time, so we were evacuated not long after the second plane hit, and as the realization hit that we were being evacuated because our building could be the next target, all those aforesaid feelings got cranked up to peak levels.  I specifically remember all the things I made a resolution in my mind to do that day so that I would live my life more intentionally and with no regrets, so that if something similar were to happen in the future, that I would have no regrets – that I would be a better Dad, Husband, Brother, Son, Employee and all around man; that I would put together an emergency action plan with my family and would have mechanisms in place to take care of them in case I didn’t come home; that I would wake up each morning thanking God for the day and would look for ways to live it to the fullest; that I would be a kind, gentle and strong Man of God.  Its been 12 years since that day and there have been numerous days where I haven’t done any of the foregoing and have in fact done the exact opposite.  But that’s the reason why we have anniversaries – so that on special days we remember who we are called to be and we get the motivation to do all the things we have been meaning to do.  So today, 10 PAX decided to Never Forget the men and women and families who were adversely impacted on 9/11, by resolving to make a positive impact upon the world by intentionally living out our faith and doing all of those things that have been put in our hearts to do.

Little Mike Out.

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Revenge of the Gamecocks and Irish

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35 Pax posted for a ghostly Block Party, but there were no zombies in this crowd as everyone pushed hard to exhaustion.

The Thang (DD leading)

Warm-up run around playground to…oh no, not Jacob’s ladder already?!  (head fake)

Lunge walk up hill / jog down (rinse & repeat)

Bear crawl up hill / jog down (rinse & repeat)

Karaoke past soccer goals and back (rinse & repeat)

COP

SSH x15, Mtn climber x15, Merkin x10

SSH x15, Mtn climber x15, Merkin x10 (faster on SSH + MC, slower on Merks)

SSH x15, Mtn climber x15, Merkin x10 (faster still on SSH + MC, even slower on Merks)

Freddie Mercury x12, Hello dolly x12,  Russian twist x12,  Leprechaun (aka plank punch) x12, Inverse squat x12 (some relief for the abs!), High slow flutter x12, Sea turtle x12, Peter Parker x12, Side plank (R/L), Parker Peter x12, Walking plank x10

Hand off to Pusher

Run to path on far side of park

Split into two groups for the Drill bit w/5 burpees, 10 Carolina dry docks and 15 LBCs at each marker

More planks (argh!)

Mosey to tree line near playground & partner up

Lunge walk to 1st tree, partner wheelbarrow to 2nd tree, switch w/partner for wheelbarrow to 3rd tree, bear crawl to 4th tree

Run home

COT

The fog of the morning matched the fog in the head of YHC Saturday evening when Package tweeted a question about how 18-21 yr CFB players can have such an impact on his frame of mind (sounds terribly familiar to this Notre Dame alum!).  Buried in those 160 characters were the seeds of wisdom…how can we live passionately, yet remain attuned to our heart and God’s ever-present guidance, especially amid feelings of frustration, loss, pain or anger?  Don’t let the possibility of disappointment steal the joy out of life.  Don’t kill your desire, enthusiasm, passion.  Live in the tension between your hopes and your fears and listen for the lessons that emerge from experiences at each end of the spectrum.

Welcome to FNGs from the FMHS Class of 2007 — All Star and American Idol.  After unloading some frustration in Pusher’s Drill bit routine, the Qs and pax demonstrated remarkably friendly hospitality in the naming process.

It is good to be back w/the crew after two weeks of distraction.  Have a great week!

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Alcatraz Opens for Business

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Nineteen strong started their Saturday morning with the innaugural launch of Alcatraz.

The Thang:

Run around Runde. (RAR)

Funhouse at Q

COP
25 SSH, 25 IW, 25 squats, 15 merkins, 25 SSH, 25 Sumo slow squats, 25 Freddy mercury, 25 SSH

Run the bases. Lunge to first.  1 dirty burpee (DB). sprint to 2nd. 2 DB. Rabbit hops to 3rd. 3 DBs. Sprint to home. 4 DBs. Rinse and repeat.

Mosey to behind the dugouts.

30 step ups, 15 derkins. Rinse and repeat.

On your backs. Ins and outs, 25, low slow flutter and hold 6″

Hand off to Senator Tressel

Mosey to 2nd ball field and find a spot in front of the concension stand wall

People’s chair 60 secs

Karaoke to outfiield and back  – repeat facing opposide side

People’s chair 60 secs – raise right/ raise left leg

Lung walk/inchworm crawl to outfield, repeat the same back to the wall

People’s chair 60 secs, arms out

Bear crawl/crabwalk to outfield, repeat the same back to the wall

Peoples chair 60 secs, arms up

Plank it up, 5 merkins in cadence, 5 mountain climbers in cadence, pause – get into track start position, on your mark, set, go! 

Sprint to end of outfield, 5 burpees, sprint back to wall, plank

Six wide arm merkins in cadence, pause, get into track start position, sprint to end of outfiield, 5 burpees, sprint back to wall, plank

25 LBC’s (audible)

COT

Moleskin

The weather was perfect in Runde for the first Alcatraz workout.  Before the sun came up, there was an orange glow seemingly from the Duke plant which prompted some Pax to say we should have called this workout ‘Reactor.’  First half Q, Funhouse,  set the tone early during lunges when he said, ‘if your knees don’t get dirty, you are not doing it right.’    No response came from the Pax to force the Q to call out bomb jacks, but the collective tongue biting was palpable.  During a plank at the first half of the workout, Free Bird appeard to be enjoying a can of Yingling that was sitting next to him.  He wouldn’t claim it, but some pax wondered if he was starting his Saturday morning with a cold one (hey, it’s 12 o’clock somewhere).   YHC appeared to be the one drinking as his Karaoke’s were far from a straight line, and he failed to follow some of his own instructions during the sprints  (the Pax kept him straight – thank you!)  Atticus was a beast on the lunge and inchworm sequence.

It was a great morning and a privilege to kick off Alcatraz with Funhouse and a strong group of men.  Welcome FNG’s, Beaker, Bunsen, and Applesauce – hope to see you again.   We are looking forward to the coming weeks as we become more familiar with Runde and find new ways to make you stronger.  The call for new Q’s will be coming shortly so get ready!

 

 

 

 

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The Board O’Pain

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On a steamy morning, 14 men appeared through the early morning haze to experience a little pain at The Fort.  The grass was wet and the air was thick… perfect for working up a sweat.

The Thang:

In his first drop at the Q… Mater hauled the group to the middle of WEP for the warm up:

– Side Straddle Hops (x25)

– Merkins (x25)

– LBC’s (x25)

– Imperial Walker (x25)

– Ram’s Head Merkins (x10)

– Freddy Mercury’s (x20)

– Side Straddle Santini’s (x25) – that’s the new name for a 2nd set of SSH.

Hand off to Flacco.

Mosey to the playground for the introduction to the Board Of Pain. The BOP had 24 cards taped to it with exercises on each one. One guy would grab a card, announce the exercise and sprint around the playground. Meanwhile, the pax would do the exercise, churning out as many as possible until the selector returned. Then, the next guy in the circle would select and run. Repeat until all 24 cards were called out.

The work (in no particular order):

– Mountain Climbers

– Peter Parkers

– Parker Peters

– Superman Merkins

– Squats

– Jump Lunges (aka Mary Catherine Gallaghers)

– Burpees

– Donkey Kicks

– Bomb Jacks

– Maktar N’Jai

– Grave Diggers (right)

– Grave Diggers (left)

– Russian Twists (aka Mail Order Brides)

– Jump Squats

– In Outs

– Turkish Get Ups (alternating sides)

– Mr. Miyagi’s

– Plank Walks

– Jump Tucks

– Plank Jacks

– Carolina Drydocks

– Backward Lunge with Knee Raise (right)

– Backward Lunge with Knee Raise (left)

– Sumo Squats

Mosey to COT

Moleskin:

Great job by Mater in his first Q. He threw out the Rams Head Merkin… not sure if this was props or a diss on the Tarheels. In order to keep his house from getting egged… we’re gonna go with the latter.

Also of note, if you see C-SPAN wearing a light blue shirt… it does not mean he’s a fan of UNC… it means he’s a fan of Rice Krispies.

T-Claps to Beast for showing major ups on the Jump Tucks. He proved today that white men CAN jump and moved himself into lottery pick position for any F3 pick-up basketball games.

At COT, there was mention of a 5K that was serving brats after. Something about family friendly and beer. Not sure if anyone picked up on that. If you have more info… please share it with the group.

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Sneaky Smokefest

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The shovelflag was planted and 6 faithful headed into the Gloom

The Thang

Circumnavigate campus 2x

COP – Something different Burpees 5x; SSHx25; Squatx25; IWx21; MCx21;

Century Club – Circumnavigate campus with stops at the AstroTurf – exercises Stay-Pufted by the PAX 25 reps each exercise: Bluesie-SSH; Duff-Merkans; High Life – LBCs; Ur Welcome – (crowd pleaser) Burpees; Iron Mags-Prisoner Squats.  Rinse and repeat 3x

6MOM/Pusharama – Hello Dolliesx21; Wide Arm; Freddie Mercuriesx11; Mercury Freddiesx10; Superman;Stagger Leftx7; Stagger Rightx7; Right Oblique Vupsx15; Left Oblique Vupsx15; PTL Situpsx10;

Circumnavigate to gravel lot;

Gravel Lot suicide;

Down and back to COT

Naked Man Moleskin

Not sure if it is more o2 dep or desire for PAX involvement, but we had a number of Stay-Puft moments today (PAX calls out the first exercise that pops to their mind – comes from the scene in Ghostbusters on top of skyscraper where the head evil chick says that their next villainous opponent will be whatever they think of next and they all agree to not think about anything, but then around the corner they hear the thudding of the steps of the Stay-Puft marshmallow man coming down the street and everyone looks at Dan Akroyd and he says, “What, surely the Stay-Puft marshmallow man can’t be all that bad…”).  FNG AoP High Life must have had a heads up on the Stay-Puft because he came correct with LBCs…

It was a Sneaky Smokefest even though we stayed on campus today. Not sure if it is the cooler weather or what, but I came out hot and I am feeling it now – nothing like getting out over your tips!

Tclaps to Duff on the Larry Bird on the sprints at the end.

Heads up to all the Fort PAX – DREDD will be leading AoP next week.  Booyah!

 

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