Swamp Pain

Leave a comment

17 HIM pushed through a nasty beatdown by YHC today at the Swamp.  YHC got to the AO about 15 mins early to check out the Broga dudes… no wait it was to prep the winkie.  Anyway, I ran the hidden greenway trail behind best buy to home depot (not target) and wrote 5 pain stations.  3 for the starting line and 2 halfway through the loop.

Started on time (barely) with a windmill warmup and that was it.   Mosey to the start.  The trail is about 0.65 miles with the loop back around a half mile.  We did it twice with the 5 plank position pain stations (ending with 25 burpees of course). Moseyed to COT area for COP burpees or flying squirrels, diamond merkins or merkins (all dependent upon how far you got on the loop). Hold  Did right arm and leg and left arm and leg for a while and ended with worst merkin ever x 5.  Recover for some painful Moroccan night clubs.  Next hold Al Gore and went around the circle naming some positive things going on in each PAX life.  Way to lift each other up!

Lastly we did some random parking lot drills in time for COT.  In COT we had a couple of guys get out of their shells and open up.  What a great thing!  Shield Lock!!!

TClap |
2

Hurpee Outbreak at the Quagmire

Leave a comment

F3 grows through “addition by division”, this is a true statement and it’s a great thing to be a part of.  The downside is you simply don’t get a chance to get out to some of your original stomping grounds as often as you would like since there are so many choices closer to your home. Long story short, it was great to be out here and lead the other 11 men that showed for the Quagmire this morning.  I love the opportunities I get that brings me to these places (hint hint).

I’ve been working through the Exicon for most of my Q’s lately, it has been a nice change of pace to experience some of the craziness that our PAX have come up with across the nation.  So for better or worse, I give it a shot and see how it goes.  Today was the letter “H”.

We started with a mosey around the back of Best Buy which I guess isn’t normal because I heard some grumblings, but we did some shuffles and toy soldiers along the way and then quickly circled up for a round of Windmills in cadence.

1st routine was a timed “HIIT” exercise.  We only had what ever time we had left after we finished the below exercises to recover.

  • 5 “Hurpees” (Hand-Release Burpee)
  • 10 Hillbilly Squats (IC)
  • 15 Hello Dolly’s (IC)
  • 1 Minute timed x 6 Rounds

We then mosey’d to the parking lot behind the fountain (near the stairs).

2nd routine, which admittedly took longer than I wanted, was “Hindenburg Blimps”, though I ended up cutting the S off the Blimps so we did a “Hindenburg Blimp”.

Hindenburg Blimps are like 4 corners combined with Blimps so I took the parking lot islands and divided them up into 4 corners and we would run/sprint the long sides and bear crawl around the short sides of the islands.

  • Round 1 – 10 Bombjacks x4
  • Round 2 – 20 Lunges x4
  • Round 3 – 30 Incline Merkins x4
  • Round 4 – 40 Monkey Humpers x4
  • Round 5 – 50 Plank Jacks x4

3rd routine, we stayed in the same area and did some “Heartbreak Dora’s”.  Normally we would do this on a hill, but I thought the stairs would substitute nicely.  So we partnered up and did the following while the other PAX would run a normal lap around the parking lot islands and then up and down the stairs before tagging his partner and swapping.

  • 100 Hurpees
  • 200 Big Boy Sit-ups
  • 300 Squats

Nobody was able to get through the final routine, but that was more on me for having too much planned. I think about half of us were working on Squats by the time we finished up and mosey’d back to CoT.

CoT

  • Nessie on 10/26!
  • Prayers for Lutefisk and his father battling cancer and Duck Dynasty’s sister who is having complications with her pregnancy.

Thanks for getting me out here Mile High!  I always enjoy it.

Until next time,

Flux

 

 

 

TClap |
0

Taint Kicks and Vulnerability

Leave a comment

‘Twas a beautiful morn to get our sweat on in the gloom. A crisp 42 degrees with no moisture in site, and the clearest sky I’ve seen for a few weeks now. I pulled up to see that Smokey and Sugar Bug were keeping Pennywise alive and kicking for a long ruck. Makes me proud.

As we all arrived and settled in, I was looking forward to leading the PAX in a text book Exicon taint kick. The clock struck 5:15, the disclaimer was disclaimed, and we moseyed.

Mosey .10 miles

COP
Lil’ Baby Arm Circles x 10 each direction
SSH x 20
Tappy Tap x 10
Imperial Squat Walker x 10
Merkins x 10
Yoga Flow to warm up and stretch the back: Child’s Pose, Cat/Cow, etc.

Mosey To Middle School Benches – Round 1

Aiken Legs x 2
20 Squats
20 Box Jumps
20 Lunges (10 each leg)
20 Split Jacks
First round OYO, Second Round as a group.

Between rounds 1 and 2 I spoke to the PAX about F3 Mental Battle and our inability to share our vulnerabilities with other men. We fear we will look weak, when really it involves great strength and self awareness to open up and share where we are struggling. Plus, once we open up to each other it typically is received with open arms and responses that the other guy is struggling with the same thing.

To be honest, I feel like a failure of a husband and father almost daily. I don’t feel like I am able to give everything to them that they deserve, and I feel I spend too much time focused on things other than my family.

Mosey to Rear of Middle School – Round 2

Inch Worms from first door to second door
Bear Crawl to next door

I spoke again about vulnerability here, how I am coming out on the other side of something with my M right now. How her sharing of her struggle caused another PAX to open up to me about his struggle. This is important – because it shows there’s a chain reaction of people opening up. We are in this together.

Back to work.

Inch Worm to next door
Bear Crawl back two doors to round it out

Mosey Around Corner to Brick Wall – Round 3

People’s Chair Hold – 75 seconds

Raise each leg and pulse 10 times while holding one legged people’s chair – rinse and repeat for a total of 3 times each leg.

BTTW Hold – 60 seconds

Repeat People’s Chair with 3×10 leg pulses each side after 75 second hold

Bataan Death March Back to COT – Round 4

Indian Run with 5xSquats/Merkins in a CMIYC style, Tap Rear Pax as you pass and they stop to do their 5 exercises.

We arrived back to COT with a few seconds to spare so we held 6 inches and transitioned to boat to keep the abs warm. The ruckers arrived just after we finished to join COT.

NMM

Life is full of ups and downs, with highs and lows. Why do we stress to look like we have everything under control? I know I don’t have control, and if I fake it, I’ll suffocate. We all face that fate if we hide our struggles. Open up. To a friend, a family member, your M, to yourself, in a journal, or to God. James 4:6.

#NoOYO.

Announcements

Nessie this weekend. Sign up!

QvQ Championship next week.

Prayers/Praises

Shield’s wife is having shoulder surgery tomorrow. Pray that the surgery goes well and her recovery is quick.

Jiffy is going to see some multigenerational football in Nebraska with both his father and his son this weekend! What a great memory. Pray they enjoy their time together.

Pray for my M and I. By the grace of God we have our 2.3 on the way and we want the baby and my M to be healthy through the delivery and beyond.

Thanks for the tap, Jiffy.

Punch List out.

TClap |
0

Merkin Mania

Leave a comment

It was a chili morning and I was over at Cross Town Rival FMHS to lead a WO at Laces In. I got there a little early to loosen my old bones and fortunately for me I ran into Pusher. This was a good thing because whether he knows it or not I like to soak up what he has to say. Good Dude. My grand-dad always told me two things (one I can’t say here, Snake knows what the other is) and the other is – Always listen when a wiser man is speaking. Alright enough of that, we circled up and I gave a disclaimer and I added also to please look to your left or right and get a visual of who is here because we will be moseying around in the dark and I want to make sure we all know who is all here.

I did my traditional Moseying COP:
30 SSH IC with 20 Wide arm Merkins IC (Werkins)
Mosey
20 Seal jax IC with 20 Ranger Merkins IC (which are regular Merkins if u ask Jedi) and I agree
Mosey
15 Smurf jax IC with 10 Diamond Merkins IC

Thang 1: We then found some curb and did one of my new favs – Wheel of Merkins

Grab a piece of curb, and did a 5 incline merkins. Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with right hand on the curb and left hand off it. Repeat 5 merkins Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with left hand on the curb and right hand off it.

Did this from 5 down to 1.

Thang 2: Knocked out a string of pearls 5 squats, 10 Bomb jax, 15 Mt Climbers and 20 Big Boys then back down. I tried to keep everything in cadence. I like that so we all can stay on track and together.

I took a minute to discuss picking up the six and the fine line of when to do it and when not to. What I mean by that is when do you let the six give that extra push on his own. Hope this makes sense.

Thang 3: 11’s with Mike Tysons and Squats.

Thang 4: Wheel of Merkins Again. This time not stopping between reps 5 through 4, Rep 3 on its own then 2 and 1 without stopping.

Rounded out the last few minutes with some ab work. I did 10 flutters in cadence and Stang said that is weak.

Announcements:

Diaper Drive, Coat Drive, Nessie

Prayers for Duck Dynasty’s pregnant sister, Rebel’s daughter getting married this weekend and our Children.

Thanks again for the opportunity to lead Cyclopes!

Two Ferns!

TClap |
2

FBBD

Leave a comment

8 Men for a Full Body Beat Down (FBBD).

The Thang

Short Mosey for COP

  • SSH
  • IW
  • Potato Pickers
  • Mountain Climbers
  • Windmills

Big Lap around the Soccer Field, enter on parking lot side

Leg Section:

  • No Surrender
  • Monkey Humpers
  • Dan Taylors
  • Gorilla Squats

Big Lap around the Soccer Field down to Amphitheater

Core Section:

  • LBC
  • Flutter
  • Peter Pointer
  • Dying Cockroach
  • American Hammer
  • Boat and Canoe

Big Lap around the Soccer Field to the Carpool Drop off

Upper Body Section:

  • Ascending Curb Crawls to 11
  • Makhtar N’Diayes
  • BTTW
  • Makhtar N’Diayes
  • BTTW
  • CDD

Big Lap around the Soccer Field to the end of Carpool Drop off

10 Burpees OYO

Mosey to COT for Body Destroyer and BOM

Announcements

HDHH at Amor Artis tonight

Nessy this weekend in LKW

Watch D.O.G.S at TCES

Read your Newsletter

 

Honor to Serve.

TClap |
1

F3 CrowsNest – October 21, 2019

Leave a comment

Crow’s Nest (10/21/2019)

We had 11 HIM at the Poop Deck.

Warm Up
From the parking lot we moseyed to the west side of the school. At each light pole for a total of 4 light poles we performed 5 burpees.

SSH – 25 IC
Windmill – 10 IC
Cotton Pickers – 10 IC
MNC – 15 IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
LLS Squat – 10 IC
Mountain Climber Merkin – 10 IC
Downward dog to Honeymooner

The Thang
I used the light poles to my advantage on the next routine. This time from the first light pole we would do 10 merkins – 20 monkey humpers – 40 mountain climbers (count each leg). Then run to the last light pole and perform the same routine. From the last light pole we ran to the second light pole and so forth keeping the same number of exercises.

So at the very end you should have completed 100 merkins 200 squats and 400 mountain climbers.

Mini Dora
We partnered up. While one partner ran we performed 50 big boy sit ups, 100 flutter kicks and 150 lbc.

Mary
Exercises included dancing chilcut, plank jacks, Freddy Mercuries and dying cockroaches.

Circle of Trust
Prayers for Survey Says and WhiteSnake’s children who have been battling an illness.

Prayers for Qbert as he and his family go through the adoption process.

Prayers for a co-worker of Radar’s whose daughter is in drug rehabilitation.

Announcements
F3 Lake Wylie CSAUP is Saturday, October 26. Check out the backblast here.

Aye,
Sean Corcoran (RADAR)

TClap |
0

Laces In with a twist

Leave a comment

It’s never to late for a backblast. Since Q’ing LAces In, YHC had other things – traveling to the Penn State White Out – that occupied his ability to focus on the backblast. First thing first, if you have never been to a Penn State football game, especially a White Out – fan or no fan of PSU – it has to be on your bucklist. The GREATEST environment in college football – as well as THE best football program.

The weinke was developed a few days before in anticipation to the white out. The thang…

COP prior to a mossy and it started with 40 SSH!!! a few other exercises then mossy to parking lot’s far end. Began with suicides to the first four parking rows. Then did a Diego 1, 2, 3 where there was no partnering up nor running instead each PAX did 50 burpees, 100 squats, 150 flutters.

Another round of suicides, then deck of cards was pulled out. Squats, merkins, LBCs and overhead claps.

5 burpees each, sprint to other end of parking lot, 5 more burpees, sprint to COT, 5 more burpees.

COT

Thanks for joining the fun and apologize for late backblast. For some reason my video was deleted so forget who posted…..

Trucker

TClap |
0

Keep It Together

Leave a comment

15 PAX checked the weather report this morning and found that the pending rain storm was fiction.

The Thang

Mosey around the HT lot to the back side of the auto supply store for COP.

  • IW
  • Windmills
  • Potato Pickers
  • Monkey Humpers
  • Hillbilly Walkers

Mosey up to lot beside Walgreens for “The Rollercoaster”.  Simple routine for the PAX:

  • 30 Second Exercise
  • Lap Around the Lot (Walgreens and Jersey Mike’s)
  • 60 Second Exercise
  • Lap Around the Lot
  • 90 Second Exercise
  • Lap Around the Lot
  • 60 Second Exercise
  • Lap Around the Lot

Then we repeat… basically so it looks something like this:

90   #   #   #   #
60  # # # # # # # #
30 #   #   #   #   #
Exercise Duration
BTTW 00:00:30
Flutter 00:01:00
LBC 00:01:30
Squats 00:01:00
Burpees 00:00:30
American Hammer 00:01:00
SSH 00:01:30
Merkins 00:01:00
Bombjacks 00:00:30
Peter Parker 00:01:00
MNC 00:01:30
Parker Peter 00:01:00
Mountain Climber 00:00:30

Mosey back to COT for around 2 minutes of Mary.

NMM

The goal of today’s workout was to have all the PAX pushing together.  Often when we get into “routines”, we have some pax finish and others who do not.  Today’s goal was to keep it all together, so instead of reps, we essentially did AMRAP for time.

 

Announcements:

  • Nessie next weekend
  • Sometime in November will be a convergence with a panel about life lessons from the recent HTL.
  • Read your Newsletter

Prayers up for Marriages, Kids, and Sickness and Suffering.

 

Honor To Serve.

TClap |
2

Millstone Maximized

2 Comments

Wow!  For the last Millstone appearance at Veteran’s Park, home of the Minnow Pond, eight (8) injured or supportive PAX showed up for leisurely stroll and discussion.

NOTE:  Millstone moves to WEP at 6:30 AM next week.  It will run concurrently with The Yard and The Fort.

Fortunately, YHC has stayed in a Holiday Inn Express within the past year and though not a medical professional,  was successfully able to ascertain the PAX injuries before moving out.

Disclaimer:  YHC shamelessly and completely stole Senator Tressel’s Q from the prior week.  100%.

After a brief stretch, punctuated with the correct yoga terms provided by CC, the PAX moved out for a walk up a hill and over to the church on Harris Street. Four PAX donned rucks for extra credit.

On the way there we discussed each PAX’s “thing” in high school – what did they do?   This being an effort to build on the Senator’s plan of getting to know each other better.  There is no way this Q was going to recall all of the details. However two standouts are easily recalled:

  1. Senator was a band geek who play the sax, first chair BTW.  And, for variety and extra coolness also played the tuba – go figure.
  2. Secondly, and perhaps most important, Harry Carry wrestled and weighed in at – wait for it – 215 lbs.    WHAT??  That is as much as the current Twister!

After 50 calf raises the PAX continued their journey to WEP and the playground contained therein.

Whist executing the following exercises:  20 pullups, 15 Squats, 10 pullups, 15 flutters and 15 LBCs, the PAX, in turn, addressed their favorite vacation, highlighted by Drop Thrills 5 amusement parks in 3 days, or maybe it was 2, but either way that’s hard and Boss Hogs’s journey to Belize with his father.

The PAX then turned their attention to the return trip to COT, pausing at the Springs Building to discuss the architecture of the windows (patterned after the Hindenburg), more calf raises and a brief history of rigid airships in the US Navy.

Upon return and in the Name 0 Rama, each pax also noted their favorite or most unusual concert experience.  To know what that was, you need to head to the Twitter Machine and check out the video post there.

Moleskin

There’s a lot more to know about each other than what we can get from a workout and COT.  Each of our histories is amazing and there is so much to learn about each of us.  Let’s take the time to ask and listen – you’ll be amazed.

If you are injured or just not feeling all there on a Saturday AM, come join the Millstone for a bit of a workout and a whole lot of the 2nd F.

SYITG

 

 

 

 

TClap |
5