Richard John Webb, Esq.

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5 PAX

Disclaimer
YHC added, I’m not taking responsibility for you following my suggestions until 0600.

1 mile buy in. Spiderman pushed the pace to 7:30/mi

Bobber joined us. 6 PAX

Warm-up
Wall sit for 6
Tibialis Raise
SSH x40
IW x40
HW x40
Yoga
Monkey Humpers x10

Mosey
Leg Sequence
1 burpee
2 bomb jacks
3 jump squats
4 jumping lunges (2 each leg)
5 Bobby Hurley’s (also renamed to every Duke basketball player I could think of on the fly for Mainframe’s “benefit”)
6 split squats
7 Carolina Dry Docks (on of these things is not like the other ones)
8 lunges (4 each leg)
9 monkey humpers
10 squats

Mosey
Leg Sequence
Added Bulgarian Split Squats in cadence x11
Added 1 pistol squat

Mosey
Bear Crawl the car rider line at the elementary school
Leg Sequence

Mosey to playground
Dick Webbs (Richard John Webb, Esq.)
We made it to 7 rounds. That’s:
– 28 pull-ups
– 112 merkins
We did another leg sequence in there to mitigate the lactic acid in our arms
Getting to ten rounds of this (with legitimate form) seems difficult. Challenge Accepted

Mosey back towards COT
Stop for Bulgarian Split Squats on the way

Finished the 28 merkins at COT
Flutters in cadence
Pigeon Lunge to hit 0600

Great to be out at The Ranch. Solid mumble chatter and Tressel proved he can still respectfully hand us our rear ends. (I’m paraphrasing Mainframe’s spot on observation)

NMM:
Here’s an actual text thread of me texting stream of consciousness:

Poppins: So whatcha thinking for tomorrow? Wanna hype appropriately lol
Me: Angry college professor takes out aggression on non-syllabus reading students
Poppins: So same old?
Me: Pretty much

(Then I was struck by a little more and I’m getting the vision of an eventual video trailer promo here)

Man who loathes the phoniness of Disney World is forced to pre-book meals at places he cares very little about visiting much less eating. And his only solace is an ability to bear crawl and perform burpees in the school parking lot before the sun rises.

I’m thinking the trailer ends with a clip of the man saying,
If it were up to me, I’d drink a nice whiskey neat and stare into a fire. But it ain’t about me, so I’m trying to live third and watch my kids have a good time. What a great opportunity to work on not being a selfish a-hole

I think there’s something here…I’ll keep work shopping it a bit

Thanks Bobber for sharing the Gaffigan bit on Disney. It will seriously be a good opportunity for me to work on not being selfish. If I’m gonna spend the cash on Disney, I might as well not ruin it with my attitude, right? https://youtu.be/eYacdfsORec

Prayers for wisdom when dealing with teenagers
Praise for my M being named Teacher of the Year at GHMS

Thanks Poppins for the opportunity to lead:

—
Band Camp dismissed

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3

When in Rome

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It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up  for a quick warm-up with the following reps:

Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching

Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.

Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking

Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.

Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…

Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.

Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.

Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.

We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.

At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…

On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.

Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.

Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.

Good way to start a Tuesday!

 

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3 Stations on Repeat

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Ring of Fire welcomed 10 PAX with one having to modify due to injury.
It’s Groundhog Day for anyone attending to those matters so rather than just going through the motions, be focused and intentional with your actions, starting with today’s workout.

Head over to the band parking lot for a few warmup exercises.
Run to the 50, 2 burpees, run to the other end, 2 burpees
Nur to the 50, 2 burpees, nur back to the start, 2 burpees

Explanation of our 3 stations to be executed with a partner

Station 1 at the band lot
10 Jump Squats and 20 Calf Raises

Run to station 2 at the pull up bars
10 Pull Ups and 20 Diamond Merkins

Run to station 3 at the elementary school parking lot at the bottom of the hill
10 X’s & O’s and 20 American Hammers

When you finish with station 3, nur up the hill back to station 2, to complete station 2 then run back to station 1. Repeat until time expires.

Hey Kaiser, we missed you.
SYITG
Maximus

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Shoulders and Sandbags at Currahee

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It’s February 1st, it’s cold(ish), GTE season is about to kick off and we’re at Currahee. I asked the PAX to bring a few sandbags so we had kettle bells and bags ranging from 20lbs – 80lbs which was perfect to welcome Badlands to his virgin ruck workout.

Disclaimer & ground your rucks

Jog around the parking lot
Grab your rucks and shuffle around the parking lot
Grab all the coupons and ruck around the parking lot

Good morning. I love you. Now do 20 Man Makers.

To the soccer fields:
Bear crawl (rucks only) 1/2 way across the field (shorter distance) then bear crawl ruck drag the remaining distance.
Go to one end of the field and set your eyes on the other end. Now we’re looking at the field via the long way.
Shuffle 1/2 way, 10 tricep extensions, shuffle the rest, 10 tricep extensions
NUR 1/2 way, 20 upright rows, NUR the rest, 20 upright rows
I promise I love you. Bear crawl 1/2 way (again, we’re talking about the long way), 10 merkins, bear crawl ruck drag the rest, 10 slick merkins.

Back to the coupons in the lot .
With rucks and all coupons, we’d ruck the big drop off loop with stops at each of the 4 corners for 3 exercises at each:
10 Ruck Thrusters
15 Overhead Press
20 Ruck Curls (this turned out to be the worst especially for Mainframe and his 45lb’er)

Rucks only and make our way to the flags
On your back, legs straight up and rucks overhead, LBC’s in cadence
Flutters in cadence
Rucks on your feet then modified LBC’s in cadence

On your feet.
PAX hold their ruck with arms bent at 90 degrees. Each PAX take their turn at performing 5 good ruck curls while the rest hold the 90.

Overhead ruck carry back to COT.

Hey Divac…GO PACK (Wolfpack, that is)
Maximus

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Celebrities, Cinder Blocks, Disney…a perfect morning at BAOPS

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The threat of snow did not intimidate as a total of 14 PAX converged on the Rock, er BAOPS, er Alcatraz. In addition to the Nation representation, we were graced with the dulcet(er) tones of Funny Bonz, er…Hello Kitty. Man, if only we had CSPAN, Repeato, Tommy Boy and Bones in attendance, we would’ve had all the Podcasting staff present. Next time.
Right from the jump, the chatter was strong, exactly how it should be. We had snow jokes, road jokes, hugs, rookie jokes, Q-Source jokes, age jokes and a whole bunch of things not made for print. A morning that will live in infamy, or, maybe not.

With the first half of this morning’s installment brought to you by Maximus (3rd person), I (1st person) did give the disclaimer. You could imagine how that went. Something to note, I did advise the PAX who got there early, they should stretch and warm up as necessary ‘cuz ain’t no side straddle hops, imperial walkers or windmills were to be had.

So, we made our way to the top of the park to the pull up bars. Every member of the PAX had to complete 10 pull ups and while you weren’t pulling yourself up, you were completing your best rendition of the American Hammer. Go until completion.
Next, run to the bottom of “the hill”; don’t worry, I scouted for slick roads ahead of time.
At the bottom of the hill, 10 Burpees and 10 Carolina Dry Docks
Run up for 5 more pull ups
Run back to the bottom for 10 Burpees and 20 Merkins.
NUR back to the top for flutter kicks until the 6 rolled in.

To the parking lot and grab a cindy out of my truck bed (or a KB)
10 Overhead Press
20 Staggered Merkins (10ea side)
30 Curls
40sec count while holding legs out at 6″ and cindy overhead

40 Overhead Press
30 Merkins (15ea side)
20 Curls
10sec count as done above

50 Bent over rows
10 Thrusters

My job is done…time for Italian Job

Short mosey to the field for:
11’s from foul pole to foul pole with the exercises consisting of
Mickey Mouse Merkins (Walt Disney World Merkins) at one end and squats at the other.
No doubt at this point, the PAX had a severely confused puppy dog look on their face because IJ was all like, “Ya know, Disney…WDW, Wide-Arm, Diamond, Wide Arm.”
And all of us were like, “Oh yeah…of course”…eye roll.
This my friends, is a sure-fire way to make a statement. It became very clear that unless your name is Italian Job, Senator Tressel, Trucker, Olaf and perhaps Mainframe, your form was garbage come about Disney Merkin #6.

Carry on

Now, run around the entire field then 25 Calf Raises.
Next up, run another lap then 25 Freddy Mercury’s.
Finally, another lap.

NMM (In the words of Italian Job):
“Always a pleasure to share the gloom with you men. A question for you, What’s holding you back? Is it time, energy, money, expertise – all of these? Excuses only sound good to the person making them. Whatever you desire is on the other side of effort. If it was easy, everyone would do it. If you want it, go get it. Dominate the day!”

And like that, we’re out. Until next time…
Italian Job & Maximus

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We did the Slow Burn thing at Empire Pizza this morning. Jogged across 160 to Baxter Village Circle.

SSH

Windmills

Tunnel Touches

Imperial Walkers

Merkins

Moroccan Night Clubs

Then rann to McAlisters Deli

Partnered up for stair climbing across the street

Partner runs the staircases while other does the following:

Squats

Plank

CDDocks

Grave diggers (alternate sides)

Jump squats

Shoulder taps

Lunges

Imperial walkers

Peter Parkers

 

The fellowship was ripe.

Back to COT where we lifted up prayer concerns and praises (including Owen’s 18th Bday)

Weezer has done a great job with SlowBurn. Appreciate the opportunity.

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(Un)Bear-AB-le Ladder

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Kermit originally was the substitute-Q for this week but was battling a sore knee the last couple days, so I accepted the opportunity to take the Q on short notice the day before.  My plan was to come do a site visit later that evening since I have only posted at Laces In a couple times and am not too familiar with the FMHS campus.  Well life got in the way of that plan as my M was rear ended pretty much immediately after I clicked accept on the worship planner invitation (her and 2.0s are fine).  So my site visit didn’t come to fruition and I was gonna have to wing it….

The mid 20s temps weren’t going to deter the 5 PAX from getting better this morning and so at 0515 the standard disclaimer was given as an army of headlamps descended on the parking lot like a band of wild hooligans {Soul to Sole).

Moseyed past some sort of Soul to Sole mating ritual  (Maximus moseyed through them) over to the pavement football field where we warmed up with a brief CoP (all in cadence) – 20 SSH, 10 Cherry Pickers, 10 Hillbilly Walkers, 10 Merkins

Thang Part 1 – (Un)Bear-ab-le Ladder

Bear Crawl to each ladder rung and complete Ab exercise – Crawl Bear back to Goal Line

10 yard line – 10 American Hammers

20 yard line – 20 Shoulder Taps

30 yard line – 30 Flutters

40 yard line – 40 LBCs

50 yard line – 50 Plank Jacks

Al Gore for the 6 at each goal line return with a couple 10 counts to keep the group together

Totals:

150 Yards of Bear Crawls, 150 Yards of Crawl Bears, 50 American Hammers, 80 Shoulder Taps, 90 Flutters, 80 LBCs,  and 50 Plank Jacks

I was a little unsure how that bear crawl combined with ab work would play out – definitely tough but I think I will keep it in the back pocket for future Q’s.

 

Mosey to St Phillip Neri Parking Lot for Part 2.

Thang Part 2-  Half-DORA – Partner 1 Runs to end of Parking Lot and Back while Partner 2 completes exercises – switch and repeat

50 – Jump Squats

100 – Merkins

150 – Calf Raises

We probably had time for the full DORA but there was mumblechatter about hills early in the workout so I wanted to make sure and get some hill sprints in to reward the PAX for coming out.

Mosey to hill entrance where we had time for  2 sets of 5 Burpees/hill sprint and a set of 5 burpees followed by a sprint back to COT.  More solid mumblechatter around Cuban food and the need for Cohiba to host a dinner party.

Finished at 0600 – Name-o-rama, announcements, prayers, and praises

I suppose one should expect unpredictability when you kick it with Laces In –  However, the last minute audibles all panned out this morning and we definitely didn’t have any Ray Finkles in the group.  Thanks for the opportunity!

-Badlands

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QSOURCE 2022.04 – LDP (F3)

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Good morning!
David Green / 53 / CSPAN (Can’t Seem Place A Name)
Welcome to Qsource – today we are talking topic F4 “LDP” for week 4 (posted Jan 23, 2022).  I always like to start with a story of how we got here. In my life journey, I always get positive feedback on the way I develop leaders, so while I am not an expert, I want to share with my thoughts regarding ways I see leaders developing
opportunities for other leaders.

First off, leadership is not necessarily a God given gift, most leaders have a long trail of failures followed by a few triumphs that everyone remembers, if you are ready to understand that it takes a perfect combination of God Given gifts / Opportunities / Arrogance (a positive fear of failure) / and determination or grit to be a successful leader, please continue to read on. Side notes for another day, you can take that leader and move them to a site across the street and they will transform into a failure because one of those variables being off – seen it happen and push on if you are currently in a bad leadership situation.

Here is my BLUF –
1. Lead with love
2. Show them leadership and the work
3. Allow them to do the work with your oversight and with limited responsibility for failure
4. Give them all the work with some responsibility
5. Step yourself out of the situation, let them work, cheerleader them to their success

First story is Zima, an absolute great guy. Liked F3 but was very comfortable keeping us at arm’s length, I applied the steps above and got him involved with First F (fitness), he enjoyed it, got super energized and I just rode beside him for a few years as he did the same technique to other men. Now every Zima mile you run, and I’ll toss in a sarcastic “that mile was 2.87 miles”, and “you are welcome”. Zima is now an extremely successful husband, father, and real estate leader in our community.
Second story is our man Dark Helmet, he was looking for so much more when he showed up at F3. I used the technique above and added the Double-D treatment that I got upon my arrival. #ALR (Ask Listen Remember) this gave me the opportunity to see the benefits DOAH could bring with a very specific form of leadership and communication skill to improve our group. He just needed more #4, and #5 has been so enjoyable to watch. Helmet is now on ‘fire” for all things leadership, and he showed up thinking he found what he needed, but really F3 found the leader that we needed.

I’ll end with a few work stories. I use the same exact format when training General Managers. With General Managers it is more about #3, and building their confidence, getting some success, and gaining the trust of others on the team. On the topic of trust, #1 is how you develop leaders at any level, to take interest in someone and investing in them changes their worldview. Almost all my leadership success stories at work revolve around being their first boss who cared if they truly improved. Getting better was not always nice, it was calling out and addressing a defect, as loving as I could.  Leaders love authentic leaders and can sense, and call bullshit a mile away. Be very careful as you start an LDP because you may come across as “rough/mean” but authentic love will always come through, and drive the desired results.

I can go on and on – please start the discussion – and shoot me a DM or text if you want to continue the conversation.

AYE!

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Mental Battle WOD 2022

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  • QIC: Drop Thrill
  • When: 03/27/2022
  • Posted In: Pre-Blast

Another year is upon us and in the tradition of F3, another March Mental Battle Month!  March 27 is the anniversary of the start of the Mental Battle, however feel free to use this workout any day in March or through the year.

The workout has been designed with the option of being for a bootcamp or a gear/kettle bell workout.  The first exercise would be for a bootcamp and the second for a gear workout.

Any questions reach out to dropthrill@ hotmail.com and visit @F3Battle on Twitter or the f3-mental-battle-challenge channel on the Nation’s Slack.

After warmup, partner up.

Each set will have stats about mental health and workplace mental health.  The workout will be in the form of a Dora 123.  As you are working with a partner (No OYO), each stat is doubled.  After all three sets are complete, if you have time repeat sets until time is up.

Round 1

  • 50,000,000 adult Americans experienced mental illness in 2019.
  • 56% of employees spend time looking for another job.
  • 27,000,000 Americans with mental illness are unable to receive treatment.

100 Lunges / Lunge-Curls
112 Merkins / Chest presses
54 Squats / Goblet squats

Round 2

  • 60% of employees do not feel their management helps them to deal with stress.
  • 33% of employees can’t afford their healthcare costs.
  • 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises / Calf Raises with kettle bell
66 Lunges / Lunge Passthroughs
160 Moroccan Night Clubs / Tricep Extension

  • 65% of employees find it hard to concentrate at work due the environment at work.
  • Over 60% of youth with mental illness do not receive treatment.
  • Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

A few things to leave you with:

Suicide is the 10th leading cause of death in America.

22 veterans commit suicide EVERY DAY.

I hope you’ll have some time to share among the Pax your mental battles or those of people around you, either during the workout or after.  This is honestly more important than the workout.

Again, please reach out for help if you need help.

If you or someone you know needs immediate help, please reach out to 800-273-8255.

Till next time.

The Thrill is gone!

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Fort Mill Tour – No Charge

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We had 20 men show up this morning at Block Party.  Alot more than I anticipated, but it’s good to have a big crowd.  After a quick disclaimer, we did the typical warm-up exercises (SSHs, Imperial Walkers, Windmills).

I explained to the Pax, we would be on the move this morning, touring Fort Mill.  Our first stop was the Hardee’s parking lot.  Once everyone arrived, we did the following exercises:

20 Squats

15 Merkins

10 LBCs

5 Burpees

Next stop was Unity Church on Tom Hall, instead of taking the shortest route, we ran down Spring Street to Leroy and met at the front of the church.  The same exercises were done by the Pax.  We continue our tour around town to the Church of God parking lot on Academy Street.   Once exercises were complete, we moved to the next stop, the parking lot across from the gas station on Spratt Street.

Our fifth stop was the Fort Mill Church of Nazarene on Harris Street.  We took the longer route up hilly Massey Street to Harris Street.  Again, another round of exercises.  Our last stop was Walter Elisha Park.

We then made our way back to COT for one last round of exercises. Total distance was a little over 3 miles. The continued theme from Monday’s Q, “No Shortcuts”.  We took the longer route to each location.  The routes were hilly and more difficult, but we are better than when we started this morning.  Keep getting after it.

Great job everyone!

 

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