Mosey Free Friday

2023-02-10Leave a comment

QIC: Cousin Eddie
When: 2023-02-10
Pax: Assassin, Cohiba, Cousin Eddie, Dilbert, Flounder, Hemingway, Mark Nestel, oldbay, Peach Stand, SouptoNuts, Twister, Weezer
Posted In: Slow Burn

WARMUP: 10 each- Cherry Pickers, Moroccan NC
THE THANG:
ROUND 1
2 rounds of Tabata 60 seconds with 30 second rest. PAX was challenged to beat the first count on the second round. They probably went soft expecting a 3rd round but I failed to meet their expectations 😂
The Exercises-
Merkins
Squats
Burpees
Big boys
Shoulder taps
LBC’s
Lunges

ROUND 2
Dora with lunge walk out and toy soldier back mode of transportation.
100- Merkins
200- Dips
300- Squats

MARY: 2-rounds
ANNOUNCEMENTS: News Letter
COT:Had to be there

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Q-School 101 & 601

2023-02-10Leave a comment

QIC: Band Camp, Fishstix, Slapshot
When: 02/21/2023
Posted In: 1st f, 2nd f, 3rd f, Pre-Blast

It’s time to head to school or maybe even back to school for some continuing education credits.

If you haven’t Qed, if you’ve Qed a tad, if you’ve Qed a few and want to add some pizazz to your next weinke, then Q-School 101 is for you. Band Camp is leading a tour-de-force course on the nuts and bolts, ins and outs, brass tacks, and the tidal wave of minutiea that go into creating, executing, managing, and adapting the leadership opportunity that is Qing an F3 workout.

If you’re a Site-Q, if you’ve been a Site-Q, if you’ve delusions of grandeur, then Q-School 601 (graduate level) is where you belong. Slapshot is going to bring the the power play and guarantees you can lead with a hat trick of all 3 Fs.

Both the 101 and 601 will launch from the following AOs on the dates listed:

2/21 – Ballroom (Tues)
3/30 – Matterhorn (Thur)
5/1 – Honey Badger (Mon)
6/14 – Bushwood (Wed)

More dates to come in the fall. Stay tuned. Keep EHing, encourage the FNGs to make a second/third post, support the VQs, and let’s get after the business of being better.

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found a chainsaw in the woods

2023-02-10Leave a comment

QIC: Ölaf
When: 2023-01-30
Pax: fishstix, Grinder, Jon Cichelli (Solo), Ölaf, Tsunami
Posted In: virile agitur

WARMUP: rucked to the woods
THE THANG: Found the perfect log to make a bridge across the creek. Luckily there was a chainsaw and tape measure in the woods to cut the wood to the correct length. Unfortunately there were not enough studs to transport the 12 foot log so that’s saved for another day. Ruck back through the bossman trail to the pull up station. Pull ups and squats.
MARY:
ANNOUNCEMENTS:
COT:

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BOSSmen Speed Work

2023-02-10Leave a comment

QIC: Beaker
When: 2023-02-10
Pax: Beaker, Ölaf, Sasquatch, Spectre
Posted In: shieldlock otb

WARMUP:
1.75 mile Shuffle (Indian) Run where the last half mile we got faster and faster

THE THANG:
Tabata Style Leg Work
60secs on 30secs off
115# Barbell Box Squats
~30inch Box Step Ups
Hip Thrusters w/ 20# Slam Ball
Apollo Ohno’s
2 rounds

Recovery Work:
Half Pistol Squat – 2×10 each leg
Standing Quad Stretch – 2x30sec each leg
Bird Dogs – 20 reps (single count)
World’s Greatest Stretch – 3 each side
Foam rolling/massage gun

COT: Preparedness. Do the hard thing now, so that life’s easier later on.

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Miles and Smiles at The Stockade

2023-02-10Leave a comment

QIC: Slapshot
When: 2023-02-10
Pax: Grinder, slapshot, Tsunami
Posted In: The Stockade

Warm and wet at the Stockade this morning. Once Tsunami and Grinder showed I decided to call and audible and not do the EMOM madness I had planned.

Instead I indulged myself and the fellow PAX with “The Slapshot “ route. Running from the Stockade we went down 160, made the right on Stonecrest, down/up Hubert Graham and then right onto Gold Hill rd. We made a few detours that added some mileage.

As for the cadence we ran for 45 seconds then took a 25 second break for merkins/cool down. After hitting the century mark in merkins we switched to squats.

The chatter and encouragement during this workout was awesome! Grinder provided me a simple solution to a problem that has been bothering me and tsunami pushed himself hard!

It’s something I’ve learned in the almost 4 years in that Some of the best F3 workouts I’ve been a part of is when less than 5 ppl have posted. Extremely thankful for the men who ran with me today… and all the guys who post with me in the past and future!

Until next time!

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The Wheel of Wow

2023-02-10Leave a comment

QIC: JWOW
When: 2023-02-10
Pax: Airborne, Anchorman, Barry Manilow, BearGryllz, Bonsai, Bubba Gump, Cakeboss, Cyclops, Five Hole, Happy Hour, JWOW, OTG, Peabody, Short Sale, skipper, Sprocket, Über, Uhaul
Posted In: The Hive

It was a dank morning in The Fort as 18 men decided to make the hard choice and accelerate their Friday!

We warmed up the engines quickly and then moseyed over to the Wheel of Wow for a high dose of pain.

Wheel of Wow:
Eight cones with a different KB exercise at each cone. The timer was a 40 count of reps on the battle ropes. We rotated around the wheel, and at every third cone we ran a lap.

Back to COT for prayers and praises.

-JWow

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Lucky stars

2023-02-09Leave a comment

QIC: Poppins
When: 2023-02-07
Pax: Badlands, fishstix, Grassy Knoll, Huffy, Joe Lyons (F3 Long Duck), Mark Nestel, Masterpiece, Poppins, Senator Tressel, Short Sale, Who Dat
Posted In: Golden Corral

WARMUP:

Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh

THE THANG:

Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!

Blue cone round

25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers

Green cone round

5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos

MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:

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The Beast has Awakened

2023-02-09Leave a comment

QIC: Birdcage
When: 2023-02-22
Pax: Birdcage
Posted In: 1st f, Pre-Blast

The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?

YHC is here to tell you Tomahawk was too much for this modern world. It was a place where men wore weight vests for the 5-mile pre-runs, then did kettlebell work outs for cool downs. I can assure you, the worst stories you have ever heard are watered down at best.

We are getting soft, and mushy. We talk too much. We lift things that weigh under 30LBS. We video stuff and talk about trendy topics. It’s time for a rebirth by fire. Tomahawk is coming back to take teeth and kick names. There will be no fluff. Leave your Lululemon at home.

Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.

There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?

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The Beast has Awakened

2023-02-09Leave a comment

QIC: Birdcage
When: 02/22/2023
Pax: #SkateOrDieF3, 3D, Atlas, Band Camp, Bounty Hunter, Dark Helmet, Double D, Drop Thrill, Esso, JWOW, Maximus, One Niner, Pusher, Ringer, Sasquatch, Shady, Training wheels, Uhaul
Posted In: 1st f, Pre-Blast

The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?

Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.

There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?

TClap |

Reverse Webb- Minnow Pond

2023-02-09Leave a comment

QIC: Slapshot
When: 2023-02-09
Pax: Backdraft, Esso, fishstix, macgyver, Maximus, slapshot, Slash
Posted In: Minnow Pond

7 Pax (6 runners 1 walker) gathered at Vets park this morning. After a welcome reminder from Backdraft we said the pledge and got going.

The Thang:

Reverse Webb.

I had 10 cones split .05 apart along 160 , Clebourne, Main Street and then looped back past Vets park on 160.
Essentially we would run to cone 10, run back to Vets parking lot do 40 reps (split between LBC’s and Merkins) and repeat with Cone 9 (36 reps) Cone 8 (32 reps) etc…etc..

Cone 10 and back to COT 1 Mile 40 reps (20 merkins/20 Lbcs)
Cone 9 and back to COT .9 Mile 36 reps (18 merkins/18 Lbcs)
Cone 8 and back to COT .8 Mile 32 reps (16 merkins/16Lbcs)
Cone 7 and back to COT .7 Mile 28 reps (14 merkins/14 Lbcs)
Cone 6 and back to COT . 6 Miles 24 reps (12 merkins/12 Lbcs)
Cone 5 and back to COT . 5 Miles. 20reps (10 merkins/10 Lbcs)

(This is as far as anyone got)

Things I learned: My Under Armor App and my Apple App do not agree. I measured out the cones using my Under Armor app, but ran the course with my Apple watch. Apparently, I underestimated the mileage on the cones and as a result we all got at least 4 miles in. Two of us got 5 in.

Always honored to lead and was thankful for the men that showed up this morning.

Take care…until next time!

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