Psychedelic

Leave a comment

Five pax, and one pooch, posted at Bushwood.  Conditions were slick, but no rain was falling despite the prediction. Disclaimer given and us bootcampers took off for a mosey run to the back of the high school.

Warm Up
Arm Circles, forward and backward
SSH (IC 15x)
Windmill (IC 7x)
Imperial Walker (IC 12x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog

Main event: Psychedelic HIIT Routine Playlist from 1960’s psychedelic rock begins.
Chapter 1: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s
Chapter 2: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks
Chapter 3: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat jumps
step ups
SSH

Group run around bus loop.

Repeat chapters 1 and 2, and did burpees from chapter 3.

Fini

Ran back to shovel flag for COT.
Praises: Assassin’s cancer check-up was all good.
Prayers: Patience with the kiddos.

playlist:
Good Vibrations, Beach Boys
Tomorrow Never Knows, the Beatles
See Emily Play, Pink Floyd
White Rabbit, Jefferson Airplane
Paint it Black, Rolling Stones
Crimson and Clover, Tommy James and the Shondells
Hurdy Gurdy Man, Donovan (Guaranteed that Donovan has never been played at an F3 workout before today)
Helter Skelter, the Beatles

TClap |
3

Pantheon OYO

Leave a comment

The night before:

Rain in the forecast…

Site Q called in sick…

There is a distinct possibility I could be running this thing solo in the morning. What am I going to do if no one shows? Execute.

 

I roll up at 6:05 to an empty parking lot. 6:10 – no cars, 6:15 – no cars. We’re doing this.

Warmup:

20 SSH… OYO

10 Merkins… OYO

 

Mosey to the hill on Hubert Graham Way for 2 hill repeats. Not a sprint, but not slow either.

 

4 corners:

 

corner 1:

20 scapular merkins… OYO

20 shoulder taps… OYO

20 hello dollies… OYO

20 CDDs… OYO

 

corner 2:

20 diamond merkins… OYO

20 bomb jacks… OYO

20 Big boy sit-ups… OYO 

The weinke called for leapfrogs, but since no one showed up, I just did a couple of broad jumps… OYO

 

corner 3:

20 wide grip merkins… OYO

20 Freddie Mercuries… OYO

20 jumping lunges… OYO

Again the weinke called for there to be other PAX, but the weinke was disappointed. We were to do 20 buddy pulls (alternating one man standing one man on the ground) to get some pulling work in. So instead, I pulled myself up and continued to corner 4.

 

corner 4:

20 burpees… OYO

Side note: I noticed a distinct lack of complaining during today’s workout.

 

Modes of transportation were to be crowdsourced from the PAX, as that is usually good fun. For the short legs of the corners, I opted for some bear crawls and crab walks. For the longer legs, I did big skips and the sideways juke things (I can’t remember their name). After the first round, I just reverted to running between the corners.

Made it 3 full rounds finishing the last burpee right at 6AM, then hit COT for name-o-rama, no announcements, a prayer for tougher men, and drove home with the satisfaction that I continued accelerating. Good fun was had by all.

TClap |
21

Are you running to or running from? And Duck Donuts

Leave a comment

SWEEP THE LEG

Monday, 3/7/2022

11 PAX – @Cubbie, @Vuvuzela, @Maximus, @Skipper, @Pusher, @Trucker, @38Special, @Shady, @FishSticks, @Badlands,@FireMarshallBill

Duck Dounts Workout Plan:

Run over to Brayden

Run 1 donut lap – 0.6 miles each

Complete next exercise

Donut lap is Emory to Helton, Helton to Emory

 

Lap 1 (Maple Bacon)

Exercise 1 – 20 Merkins

Lap 2 (Cookies and Cream)

Exercise 2 – 30 Dips on the curb

Lap 3 (Peanut Butter Paradise)

Exercise 3 – 50 squats

Lap 4 (Strawberry Shortcake)

Exercise 4 -Mountain Climbers – 50 each leg

Lap 5 (S’Mores)

Exercise 5 – Freddie Mercuries – 50 each leg

Extra Lap (Coconut Island Bliss) (@Vuvuzela, @Maximus, @Badlands, @Fishsticks, others??)

Exercise 6 – 50 Flutter Kicks

Head back for COT

PAX Notes:

Cubbie learned there are 5 rules to F3 not 3. Great start. Cubbie led PAX across 160 and went first while others decided not to become road meat, smart choice. We met at Emory and Helton by Brayden mailbox for workout plan. Trucker and 38Special got a head start, then ran in the reverse direction with Fire Marshall Bill. Cubbie ran with Skipper and helped with the hills. Mumblechatter helped push through. Vuvuzela, Badlands, and FishSticks led. Maximus, Shady, and Pusher followed in pursuit. Those 6 were able to complete Lap 6 / Exercise 6. Vuvu and Badlands stayed behind to catch remaining PAX and almost beat Cubbie back to COT.

4-5 miles ran

Covered plus/deltas for Cubbie VQ. Need more rest, less cardio in between running. Need to not shout at the nice Brayden neighbors during exercise explanation. Good plan with nice visuals and theme. Good workout, everyone seemed like they gave it 100%. There was some complaining about no actual Duck Donuts but the way I see it everyone had at least 5 while others went for half dozen.

Closing message before Announcements, Prayers, Closing Prayer – Are you running to or running from?:

STL is a running style workout. We are running around our communities, running for ourselves, running to be better men. We are running to these things – What are we running from? Is it that:

  • Anger that comes out when we are disciplining our children
  • The need to be in control
  • Joker in your life: Porn, Alcohol, drugs
  • Relationship with your wife that you want to improve that you don’t know how, with your children, with God

I had to start to get right in my mind to what I am running from. After being defeated, exhausted, and spent, I realized I couldn’t outrun my own Joker. By facing it head on, I was able to start that journey. I realized I need to be honest about myself and where I wanted to go. Most important I realized I could not go somewhere I had not gone before by using my same old mindset. I am not perfect and still struggle every day. But I try to be 1% better than the day before.

Start your journey today. Be honest about your struggle, get help professionally, join a Whetstone or Shieldlock, and start to attack your problems head on. And that is where each of us can become a better co-worker, leader, coach, Cub Scout leader, Dad, Husband, Son, and a man.

Honored to lead VQ. Thanks to those who showed and got stronger.

Cubbie out

TClap |
4

F3 AMRAP 4 AUTISM

Leave a comment

F3 AMRAP 4 AUTISM

B.L.U.F.

Saturday April 2nd there will be a #BEATDOWN of epic proportions (AMRAP style) at Alcatraz.  This #SNOTWOGGLER is being delivered in order to support families with autism (like mine) get the resources they need.  The average cost for ABA therapy is $60,000 per year and can be much higher depending on the severity and need.  Autism Strong Foundation is a local non-profit that is “Founded on faith and led by inclusion, our mission is to provide the strongest support, community and hope for those touched by autism. All funds raised by Autism Strong are mindfully donated to our community in the way that will make the greatest impact; connecting families and children to the resources they desperately need.” Give HERE if you feel so lead.

THE WHY:

“For I know the plans I have for you, declares the Lord…” Jeremiah 29:11

My son Noah was diagnosed with Autism Spectrum Disorder in June of last year.  The verse from Jeremiah is a truth that my M and I have hung on to ever since that day.  Admittedly there have been many days where we have doubted, more than I’d like to admit, as we’ve worked to learn and navigate this new world we were thrusted in to.  When we do doubt, Noah is quick to bring a smile to our face with his infectious laugh or just his sweet demeanor – reminding us that while this world may be new to us, he has been here all along and we must only try to see things from the perspective God has gifted Noah with.

Through our journey we have found an amazing community and organization with a local nonprofit called Autism Strong Foundation.  The foundation was started to help families that cannot afford to help their children get the care they need for autism.  My M and I know firsthand, after battling with insurance for coverage, how difficult it can be to carry this burden on top of everything else.  We know many families are losing that fight or just cannot afford to help their children with the extremely high cost of therapy.  Some families must make a choice between paying the power bill or therapy for their special needs child, could you imagine that decision?

 

THE WHAT

  • F3 AMRAP 4 AUTISM is taking over Alcatraz on Saturday April 02.
  • 0630 launch with brief warmup and explanation of the day’s event
  • 0650 Event Start. AMRAP below workout for 32 minutes (Partner or OYO)
    • 54 shoulder to overhead with coupon
    • 54 yard walking lunge with coupon
    • 54 KB swings to eye level
    • 54 squat cleans with coupon
    • Run 1 lap around the park
  • 0722 Clock Stops
  • 0730 COT & Winners Announced
  • 0745 Coffeteria

 

 Other Details

  • Workout is open to ALL MEN – regardless of if you donate. #CorePrinciple and all…
  • We will be gathering as many coupons as we can. If you have a sandbag, kettlebell or cinderblock please bring it.  Recommend no more than 50 lbs.
  • AMRAP 4 AUTISM is an annual event started by Autism Strong Foundation in 2013.  April 30 is the “official” event.  It will be at Matthews Sports Plex and is going to be a TON OF FUN.  Check it out HERE and register or just plan to come hang out and enjoy this awesome community event!  The workout is the same as above and they will have sandbags for all participants.

 

How you can help

TClap |
16

Adopt-a-Highway First Clean-up 2022

Leave a comment

Thank you to all the Pax who attended the Adopt-a-Highway litter pick-up on Saturday, March 5th.  The group arrived with 2.0’s, Ms and eager Pax.  We had approx 25 participants ( no official count was taken)  – which will be improved at the next event.  My apologies for not doing a better job with documenting the attendees.  Special thanks to all who participated and Poppins who donated approximately 10 pick-up tools to enhance the experience and add to the supplies needed for a thorough litter pick-up.

Our 2 mile stretch of US 21 from the Peachstand south to Sutton Rd. did not disappoint as evidenced by over 72 bags filled at the completion. 3 tires, a bumper, remote control, beer and margarita cans, boxes, cigarette butts, and bottles that were aged by over a decade were observed in the stacks of litter roadside.  SC DOT was very impressed with our efforts that had many of the PAX deep in the woods making the extra effort.

3 more pickups will be available in 2022.  Once a quarter will be the goal.  Much much appreciation for all who attended.  The pick-up lasted approx 2 hours and 15 mins.  Pax came and went depending on their schedules.  Community Service was evidenced and much fellowship was shared via the conversations over-heard.  Nice work!!

We are all blessed to be part of F3!  The effort & attendance put forth clearly indicates that we are all accelerating in the right direction!

TClap |
5

Pantheon Triple Respect

Leave a comment

Nice work by the 4 Pax that posted on March 2nd.  The baton was passed between each Pax to knock out a solid workout.  Fogerty shared the Q in an attempt to nourish fellowship amongst the four pax. Flounder (triple respect) did not disappoint by arriving on his bicycle and departing via his bicycle after the Beat down.   The group started with a 10 min warm-up, followed by a round of burpees, core exercises, legs, and chest.  38 Special provided the burpees and some calf exercises that left all the Pax mumbling.

Warm-up:

SSH, Moroccan NightClubs, Merkins, Squats, Windmills, LBCs, and warm-up stretches.

The Thang:

Started with some 9’s ( 03/02/22 – 3+2+2+2) – Merkins and Squats compliments of Fogerty.

Burpee fest  – Mosey with stops at multiple cones with burpees at each cone  – compliments of 38 Special.

Flounder circled up the Pax and pushed us thru a bevy of exercises that focused on the core.

Bass-o-Matic pummeled the group with burnout of arms and shoulders.

Good fellowship was had by all during the workout,  followed by a COT of prayers for safe travels, Ukraine, and our local Pax health.

TClap |
3
Leave a comment
  • QIC: Yard Sale
  • When: 03/03/2022
  • Posted In: Laces In

This was the 1 year anniversary of my first post so we revisited some past beat downs!

Warm up

  • 15 SSH
  • 15 Wind Mills

Mosey to back entrance hill

My first post at Laces was a Cyclops Q and I thought I was going to die. We did 13s on this hill. Today we did 7s

  • Merkins at the top
  • Big boy sit ups bottom

Mosey to Band lot

My VQ we did a ladder here but i decided to make it more fun today!

Mode of transportation was Skipping, goal was no more than 2 steps every five yards.

End zone : 36 Mtn climbers single count.

25: 36 American Hammer, single count

50: 36 Grave Diggers, single count

75: 36 Monkey Humpers

Far End Zone: 36 jump squats

Batan death March back to COT,  6 doing 10 Merkins

We prayed for Tootie and his son Park, PAX who are struggling at work and with relationships. It’s important to be there for each other to support and help since you never know the burdens that are being carried.

Shovel Flag hand off.

OTG did a great job leading the site. He provided encouragement and support when I was getting ready for my VQ just like he did for many others. Thank you OTG for all you did for Laces In and the PAX that post there.

-Yard Sale

TClap |
3

Your Q is Not Complete Until You Write a Backblast

Leave a comment

“Your Q is not complete until you write a backblast.”

Our 1st F Q is cracking down on backblasts… and YHC has put this one off for a week.  One week late is better than never.

 

L Train hit up YHC late Monday night to lead some Broga and Miles at Bushwood. Always happy to oblige some deep muscle therapy.

 

Started the BC off with our usual disclaimer + the five core principles of F3. Then we moseyed away from the music and warmth of UHAUL.

 

Circuit 1: Broga

15 min Yoga Flow after 1 mile warmup

Deep stretch positions including runners pose, lizard pose, modified pigeon, chair (w/prayer twist), etc. The PAX were not pleased to be done.

Finish off with 5 dead hang pull ups.

 

Circuit 2: Deep Burn

Mosey back up the hill and across Whites Rd to Forest Creek Middle bus loop.

Plank in wait for the six.

Low Slow Squats x 20

60 Second Al Gore Hold at end of 20th squat.

20 Squat pulses to finish.

Lunges x 10

60 Second Hold at end of last lunge

10 Lunge Pulses to finish.

Flap Jack to the other side.

Mosey back to COT for a little bit of Mary to finish off.

 

Apparently the boys at Snake Pit likes to listen to “Everybody Hurts” by R.E.M. on repeat. You do you, UHAUL.

 

‘Twas a good time at Bushwood. L Train – thank you for asking YHC to lead.

 

Punch List out.

 

TClap |
2

D2D FoMo- Hill Repeats

Leave a comment

9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that was presented by YHC on the Dave Gibson Hill.

However before that I took the PAX down the hill and back towards Gold Hill Middle School and shared that I was very disappointed that I missed the relay and I was hoping to relive the experience with the unsuspecting PAX that showed including several HIMs that conquered the relay just two days prior. Maybe I should have had more mercy? 🤷🏽‍♂️

We stopped at the entrance to Gold Hill and I laid out the challenge. Run to the opposite end of the parking lot towards where Colosseum COT takes place. Challenge: run there and back and complete 100 Merkins in any combination rep total of your preference, just get 100 done before you get back to the start.

We took off and YHC decided to do 20 at a time and so make my 5 stops along the way with Badlands pushing the pace. Despite that Fishsticks somehow finished first and we waiting for the 6 in the plank position.

Now for the meat and potatoes, We were to run hill repeats from one set of cones to the next at the top of Dave Gibson approx .5 miles and then proceed to complete 1 Monkey Humper at the top of the hill and then 7 burpees at the bottom. Repeat, but next round its 2 Monkey Humpers and only 6 Burpees at bottom. Stretch Goal is to get 7 laps. None achieved the goal. Misery was had by all and the time went quickly and painfully slow at the same time.

Good mumble chatter from the PAX and it was great hearing about the D2D relay.  Around 5:55 we headed back to COT.

3.5-4.9 miles were achieved, with a minimum of 100 Merkins, 20-30 burpees and 10-15 monkey humpers and 300-400 ft of elevation gain 💪🏽 were completed. Upon reflection I should have made the monkey humpers in sets of 10.

Announcements were announced, prayers were prayed and praises were given to the Most High! Great work men!

Poppins Out ✌🏽

 

TClap |
1

doowhsub

Leave a comment

Here is what fun was served at Bushwood….

COP included 9 reps of windmills, 13 reps of  low slow squats, 13 reps of imperial walkers, and 13 SSHs. then mossy down backside hill behind the football field. At the bottom, 5 merkins. NUR up hill and at each light pole, 5 squats. Run back to bottom of hill, 5 merkins. Mossy to benchs and 10 step ups per leg. Mossy to pull-up bars, 2 PAX at a time; each must get to a total of 20 pull-ups. If you have to stop, you do burpees as your rest until you hit 20 pull-ups. Mossy to tennis courts for a round of suicides. Repeat this in backwords….A round of suicides at the tennis court, mossy to pull-up bars but the goal is only 10 reps (was looking at clock), mossy to benches for 15 step ups, mossy to bottom of hill for 2 rounds of incline and decline push ups, and then NUR up with 5 squats at each light pole. Unfortunately we still had time left so ran back to the bottom of the hill and run up the hill stopping at the intersection for 5 merkins and 5 LBCs, finish the run up the hill.

TClap |
1