Footloose WOD

  • QIC: Cake Boss
  • When: 04/02/2020
  • Posted In: Footloose

@channel

WOD 4/2/20
🔥Take pic and post w/ #Osgood30

💥All Reps are 30
💥modify as needed

1. CDDs
2. Leg Raises-on back (wheezy Jeff)
3. Jump squats
4. Lunges-15 each leg
5. Calf raises (in/mid/out)
Run 200 yards or in place for 1min

1. Flutters
2. Plank Jacks
3. Donkey Kicks
4. Sumo Squats
5. Overhead Clap
Run 200 yards or in place for 1min

1. Burpees
2. Dips
3. Big Boy sit ups
4. Monkey Humpers
5. Imperial Walkers
Run 200 yards or in place for 1min

1. SSHs
2. Squats
3. LBCs
4. Peter Parker’s
5. Diamond Merkins
Run 200 yards or in place for 1min

This is the Hat Trick double OT set….get some💪🏻👍🏻🔥🥓
1. Burpees
2. Apollo Onos
3. Merkins
4. Bobby Hurleys
5. Dying cockroaches
Run 200 yards or in place for 1min

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Preparedness- Are You Prepared?

Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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Snake Pit in Quarantine

Warmup:
Short mosey
10 SSH
10 Mountain Climbers (slow count)
10 Parker Peters
10 Peter Parkers
Honeymooner–>DownDog
10 SSH
10 Imperial Walkers
10 Hillbilly Walkers
Short mosey

The Thang: alternating with Kettlebell Swings

20 Merkins
10 KB Swings
20 Merkins
15 KB Swings
20 Merkins
20 KB Swings
20 Merkins
25 KB Swings
Short mosey

20 Goblet Squats
10 KB Swings
20 Goblet Squats
15 KB Swings
20 Goblet Squats
20 KB Swings
20 Goblet Squats
25 KB Swings
Short mosey

20 Flutters w/ bell in the air held
10 KB Swings
20 Flutters w/ press
15 KB Swings
20 Flutters w/ bell in the air held
20 KB Swings
20 Flutters w/ press
25 KB Swings
Short mosey

20 Cossack Squats
10 KB Swings
20 Cossack Squats – with bell
15 KB Swings
20 Cossack Squats
20 KB Swings
20 Cossack Squats – with bell
25 KB Swings

Final round to get to 100 of each exercise and 300 swings
20 Merkins
20 Goblet Squats
20 Flutters – bells in the air
20 Cossack Squats – w/ bell
20 Kettle Bell Swings

Add 20 burpees for @Slash at the end…..Ain’t nothin’ to it, but to do it.

PAX all worked in isolation today and at different times of day. I’m glad I got this in before the sun came up. It brings on a sweat. Motivation in isolation will dip before the 3rd, 4th, or final round…but knowing other PAX in the Fort were getting after it, kept me focused.

Stay safe during the COVID-19 outbreak. And do your part to slow the spread.

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Call to Action – Fort Mill Community

  • QIC: Cha Ching
  • When: 03/19/2020
  • Posted In: 3rdF

Fellow Pax – this is a call to action.  If you only read a few words from this, my ask is that you consider helping a local business that has a passion to serve those in need in the coming days / weeks / months.  There will be a volunteer meeting at 7pm tonight at Lake Wylie Brewing (old Pasquales) out on the lawn.  

A buddy from church and I attended a volunteer meeting last night at Lake Wylie Brewing (old Pasquales).  The owner has had to lay off most of the staff (as I’m sure many restaurants are doing), but that hasn’t deterred him from trying to help the community.  See the below post on their facebook page – if you saw this guys passion to help the community, it was definitely something I want to help support.  His overarching goal right this second is to ensure no one goes hungry, so they’re making free pizza’s for families.  They need volunteers and donations ($5 buys a pizza for a family) as this thing takes a bigger shape and they expand to other means of serving (shopping for elderly, goods exchange).  Apparently the local news outlets have picked up his campaign and the expectation in the coming days with all the food shortages is that the sheer # of people in need that they can help serve is going to explode.  They are encouraging other restaurants in the area to come up w/ a “pay it forward” approach to helping their communities as well.

They’re having another volunteer meeting tonight on the lawn of the restaurant (so everyone can have their ‘social distancing’) to discuss next steps.  Folks are already stepping in to volunteer w/ delivering pizzas for families that call and order (again, free of charge).  As we are all being called to help in any way we can, I wanted to float this by the our F3 brothers in case they felt the urge to serve in another capacity within the community, and didn’t have an avenue.  Again, the meeting tonight is at 7p at the restaurant.  Thanks  all

Cha Ching (Matt Sheridan)

https://www.facebook.com/search/top/?q=lake%20wylie%20restaurant%20brewing%20co.&epa=SEARCH_BOX

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Pain Board, Playing Cards and Stairs, lots of stairs…

Thursday morning was another wonderful morning in the gloom.  The PAX assembled and then made their way down to the CoG parking lot where a board of pain and a deck of cards was waiting.

Long story short, we did the things on the below box and then did stairs, many many stairs…

 

Video evidence is below…

 

https://twitter.com/f3_uhaul/status/1235578901533011969?s=21

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VQ For Bowser At Milkshake!

Today the sun came up again.  The birds  were back and singing.  The world continued to turn.  And then Milkshake was back as well.

Despite the unrest this week due to the Corona Virus, F3 was on and Milkshake was no exception.  I received a text from Shady yesterday asking if I wanted to reopen Milkshake, and I said absolutely.

What I didn’t know is that this morning would be a special one.  Overnight Uhaul told me he had been coaching his 2.0 Bowser to call cadence on his own.   So I planned to let Bowser lead his first exercise, in cadence.

First time I offered, no dice.  Second, the same. Third time was the charm and after some prodding all the Pax counted cadence with Bowser until he got his footing.

Well done Bowser!  You did something that many grown men refuse to do!  I’m expecting great things from you in the future!  Keep EHing your friends and keep posting buddy.

So besides the VQ of sorts, we roamed around the peach fields (on the sidewalk) and did a few exercises and some walking and some more exercises.  We didn’t touch each other (probably always wise) or benches or whatever, just in case but we still got a decent workout in at low impact/intensity.

Thanks for coming out for an impromptu Q as Milkshake was closed until the Mike Doty race was postponed.

Keep calm and carry on.

The Thrill is gone!

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The Hive- a little of everything

Welcome and quick look around no FNGs- Quick disclaimer- 12 got out
Grab your bells and lets roll for a mosey to an area of the parking lot with a little more light.
Circle up for a 5-10 min of stretching/ Broga
Mosey up entrance hill to get blood pumping.
Exercise 1- Kettlebell swings (1 or 2 arm depending on weight of Bell)
12-10-8-6-12 do 10 big boy sit up in-between sets.
mosey to bottom of hill and back.
Exercise 2-snatch to overhead press.
12-10-8-6-12 Alternating flutter kicks in between sets
mosey
Exercise 3- Goblet squats (you know the reps now)
Rosalita in-between, mosey
Exercise 4- alternating curls- American hammers-
Mosey to COT- Hold plank until 6.

announcements-
prayers and praises- fellow Pax with injuries and health concerns, marriages, Airborne son being deployed, safety and well being of our country.
Appreciate U-Haul inviting me to Q.

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March 11 at The Coop

Super creative? Absolutely not?
Wordy? Definitely not?
Recap of the work done? Absolutely

GQ on warm up for his first ever crack at Qing. He ran us to a spot, performed some warm up exercises, adapted to the feedback and received the AAR in true fashion. That’s how we all get better; if we could all get an AAR after completing objectives.

YHC now on Q and we rant to the football field.

.5mi around the track at a good/heavy-breathing pace.
36 Mak Tar Jah’s
.25mi at a “get after it” pace
35 Mak Tar Jah’s

Planks & abs & stuff

Line up on the goal line
71 Carolina Dry Docks
Bear crawl to the 50yd line
71 Merkins
Crawl bear to the goal line

Mosey to the pull-up bars

20 Pull-Ups
Run down the hill to the stop sign
Nur back up the hill

COT

SYITG

GQ & Maximus

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F3 Combine

Short and sweet…. time change the day before, pleased that 9 hard chargers showed for Quagmire despite losing an hour of sleep.

The Thang

Mosey to HD Parking Lot

  • 3 Burpees per Crosswalk

COP

Mosey to Homegoods Parking

  • 3 Burpees per Crosswalk

 

F3 Combine Circuit

  • High Knees/Butt Kickers/AYG the length of two parking spots
  • Side shuffle 10 spots worth
  • Nur back two parking spots
  • Side shuffle 10 spots worth
  • Plank for Six

Repeat each of the following IC

  • Merkins
  • Mountain Climbers
  • CDD
  • Squats
  • Monkey Humpers
  • Apollo Onos
  • Flutter
  • Box Cutter
  • American Hammer
  • Burpees

Mosey to Fountain

  • 3 Burpees per Crosswalk

3 Sets of increasing reps IC:

  • Russian Dips
  • Irkins
  • Step Ups

Mosey to COT

  • 3 Burpees per Crosswalk

82 Reps of America’s Favorite Exercise

Read Your Newsletter

 

Honor to Serve

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Fire Ant – A First for Cake

5 showed including YHC for Fore Ant Ruck workout. Ballroom had solid 41 or something of a mini convergence but we still got the work in and took our DRP

💥Quick Mosey around the property with a few warm up exercises

then to Walgreens for 4 corners

we made two rounds before fastest 45 mins was up

first round of 50 and second of 40 reps
💥90 Curls
💥90 Squats
💥90 Swings
💥90 Flutter Presses

Mode of transportation :
🔥bear crawls on the shorts
🔥Ruck overhead on the longs

VQ complete 💪🏻thx @F3_Mainframe

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