Wegmans at Snakepit

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When asked to Q here I assumed it was too far. It was only 8 minutes from YHC house. The Coop is about 3, so hard to argue passing that one up.

Disclaimer was disclaimed and off we went. Took the bells over near one part of the parking lot. I had a box with exercises written down on them.

normal warmup. Nothing fancy. Nothing out of the ordinary.

partnered up. Partner 1 performs exercises while partner 2 runs the lap. The goal was to not let your partner beat your rep count, otherwise there was a man-maker penalty that was not enforced.

The exercises, in no particular order, were:

Squats,

Curls,

KB Swings.

Merkins.

Kid Launcher 45 degree angle shoulder raise.

Overhead press

some others?? Bobber destroyed the box with the exercises.

we also lunge walked and squatted some more

finished it up with some Mary

Thanks for the opportunity 3D!

Wegmans

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AR-7 at Varsity

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Well YHC watched Aquaman the night before and as customary, I looked up the workout Jason Momoa did to get in shape for this role. Low and behold, it could work with body weight exercises.

All familiar faces were present so the disclaimer was brief. A brief mosey followed by some warmup exercises. Nothing out of the ordinary.

The Thang:

AR-7. Accelerated Results. First was dips. Followed by jump squats and finally Merkins.
Format was as follows:

7 sets of 7 reps with 7 seconds of rest between sets. We did all 7 sets and did a short mosey as our rest.

Next was 6 sets of 6 reps with 6 seconds of rest. Short mosey.
Last up was 5 sets of 5 reps

After we finished up the dips, we moseyed to a grassy area to preserve the old joints. Same format just Jump Squats this time. Since the legs were jello-like, no mosey, just recovery.

Finally we moseyed near the pull up bars for the Merkins portion. Same format.

And then… we headed back for some Mary and COT.

thanks to Harry Carry for the opportunity!

 

Wegmans

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Primetime at Block Party

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14 PAX gathered in the warm early February gloom. Unbeknownst to them, Cheddah had laid a hurting on YHC a few Saturdays ago…. once YHC has found a weakness, he addresses it. Meaning we were in for the Deion “Primetime” Sanders inspired circuit.

Quite a few PAX I didn’t know, so after some introductions we started a little mosey:

Warmup:
SSH circa 55 (went till PAX started to stop. Still haven’t made it to 100 as Chicken Hawk did at #TheHive in the rain around January 2019….maybe one day…)
IW x10
HW x10
Peter Parker x10
Parker Peter x10
Updog –> Honeymooner
–Mosey–
Bulgarian Split Squats x6ish
–Mosey–
Dirty Hookups x11
–Mosey–
Monkey Humpers x15
–Mosey to FBC parking lot–

Thang

Primetime

Leg Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Deck Squat
21 – Gorilla Squat
24 – Monkey Humper
37 – Bear Squat

Repeat

Cardio Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Burpee
21 – SSH
24 – Mountain Climbers
37 – High Knees

Repeat

Upper Body Sequence:
100yrd sprint w/ Neon-Deion worthy high step at the end
Reps
2 – Hand Clap Merkin
21 – Merkin
24 – Ankle Touch Merkin
37 – Carolina Dry Dock

No time to repeat –> Mosey back to COT

Some stops along the way to catch the 6
Dips, Erkins, Box Jump
WWII Situps, Flutters

NMM
Thinking a lot about about my “Input” (word of the year). Can’t expect different results without putting something different into the system.

Grateful to lead, and grateful for another day. Big thanks to Geronimo for pushing the tempo of the Mosey (seriously, I love the push).

Lots of prayers for those suffering illness and loss.

–Band Camp dismissed

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LE TOUR DE WEP Dora Style

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Great morning for a Q, my third one of the week, I was super pumped since my sidekick Sonic (2.1- 8 years old) accepted to take the lead roll and co Q with me.

This time I brought my battle rope and chatters started early, we welcomed all PAX. Drop Thrill was in charge of the milkshakers so off they went.

With the Bootcampers we grabbed the rope and moseyed/walked across the wet and cold grass to the playground for the warm up, many PAX whined about getting  their toesies wet but the idea is to get out of your comfort zone and accelerate, this is why you leave your fartsack every morning. We explained that we will move as a team and our team will be as fast as the slower PAX so we all encouraged each other to get better (this is what F3 is all about)

Warm up led mostly by Sonic:

Side straddle hops
Windmill
Weed picker
Low slow squat
Moroccan night clubs
Low slow merkin
Mountain climber

I mapped the park on my phone for 15 stops and we run in between stops (picture attached), we used the walking trail to run around the park. The idea was to complete the following Dora:

100 merkins (4 stops x 25)
200 carolina dry docks (5 stops x 40)
300 overhead claps (6 stops x 50)

We went back to our starting position at the playground for some fun with the battle rope.

Our team was split into two groups for some Tug of war competition, PAX enjoyed this part as adrenaline kicked in while pulling the rope in a friendly competition. I’m definitely repeating this in my Q’s

.

We had abut 11 minutes left so it was time for our superhero visit and the crowd started cheering:

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs, honey mooners, downward dogs and tunnel of man for Sonic back and forth to finish our beatdown,

we finished our day running back to COT carrying the rope as a group.

We met with the milkshakers for namearama, announcements, prayers and praises.

Thanks to Slash for the opportunity to lead this great group of PAX, some of them I had only seen once or twice but it’s all about the camaraderie.

My 2.1 Sonic really enjoyed this as he does everytime he comes to F3 with me, all PAX welcomed him as one more of us encouraging him every minute, he’s only 8 but not afraid of the gloom.

TINSEL and SONIC are out!!

 

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Late Night Q Takeover

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A quick Friday night Slack-scrolling showed me who was Qing at Milkshake & The Fort but I didn’t see any name or listing for Alcatraz. So, this led me to ask the region the question of, “Yo, who’s at Alcatraz?” After some cricket banter and off-channel comz with last week’s co-Q, Bonsai, we decided it’ll be us to Q at the sometimes forgotten AO.

With Bonsai on the front half of the 60mins, we were welcomed and disclaimed. Next, we moseyed around the path at the park and did a little warming up with 50xSSH (angry fella), Stretching, Cherry Pickers (even a little left to right action) and Hillbilly Walkers.

As plagiarism is the most sincere form of flattery, Bonsai took a page out of Pusher’s playbook for a series of 1min AMRAP with a mosey to each station. Remember, 1min of each:

Merkins then run to the Fire Station boat for LBC’s then run to Fire Station parking lot for Carolina Dry Docks then run back just past the Fire Station boat for Monkey Humpers then to the basketball court for Flutters. We then repeated it for a second round but added at least 1 rep to each of your previous numbers at each station.

Then the hand off to Maximus.

Mosey off campus to the bottom of the hill at the front end of the neighborhood. Run up the hill, wait for the 6, jog down and get ~5-10sec to catch your breath. Repeat 4 more times for a total of 5 trips up the hill. Once the heart rates were peaked, we went back on campus to the parking lot which we wouldn’t leave again.

Round 1: Captain Thor (evidently this was popular yesterday) with 1 Big Boy situp & 4 American Hammers. Continue in that sequence to 10:40.

Round 2: Jack Webb (also popular) with 1 Push Up & 4 Overhead Claps. Continue in that sequence to 10:40.

Round 3: Lt. Dans (definitely not a crowd pleaser) with 1 Squat (which was the breather) and 4 Jumping Lunges. Continue in that sequence to 10:40.

That was it. For the 8 of us that posted at Alcatraz yesterday, we’re better for it. Sore yes…but better.

Make it count.

Bonsai & Maximus

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Webbs FEAST and Hill Repeats

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The day started with a 15 minute EC ruck around the parking lot at 0500, then I went back to meet the rest of PAX so we can get started with the jack webb FEAST, full body workout was guaranteed starting with upper body, then core and finally legs.

Quick mosey to the roundabout for a warm up ceremony:

Windmill
Weed picker
Moroccan night club
Low slow squat
Low slow merkin

Run uphill, do 10 jump squats and run down for the following:

A variation of the Jack webb (not named yet but for now I’ll call it Iron Man Webb)
1 merkin, 4 shoulder taps
2 merkins, 8 shoulder taps
3 merkins, 12 shoulder taps
Progressive to 10 merkins and and 40

Shoulders really felt this web, I had forgotten how much shoulders burn during this circuit so we had to take a break twice to relax the shoulders and arms so we can finish our jack web.

Run uphill
10 jump squats
Run downhill

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs.

Run uphill
10 jump squats
Run down hill

Lt Dan
1 squat,  4 single count lunges
2 squats,  8 single count lunges
3 squats,  12 single count lunges
Progressive to 10 squats,  40 single count lunges

Run uphill
10 jump squats
Run down hill

Went back to COT for namearama, announcements, praises and prayers.

Welcome FNG OSCAR the Grouch, I’m hoping to see him back at the gloom after the pain feast on his first day out. Thank you Cyclops for the opportunity to lead.

TINSEL OUT!

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Sprinting in the Corral

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The day started with 4 PAX for extra credit, Dark Helmet, Mainframe, Cake Boss and YHC. We did some hill repeats behind the apartment complex.

We headed back to the Harris Teeter parking lot and the crowd was anxious to get started, 7 ruckers went their way led by Mainframe and 11 bootcampers joined me for the following:

MOSEY and Warm Up:

Windmills
Moroccan night clubs
SSH
Low slow squat
Low slow merkin

MOSEY to Green Olive parking lot for the real thing, going across the parking lot (approx 30 yards) back and forth with different methods of transportation:

10 burpees
Duck walk
15 wide arm merkins
Sprint
20 squats
Bear crawl
25 curb dip
Sprint
30 flutters
Lunge walk
25 merkin
Sprint
20 shoulder taps
Crab walk
15 CDD
Sprint
10 diamond merkin

clearly some PAX sprint way faster than a couple of whiny yoggers.

Next up and lot of chatter for this one:

Captain Thor

Rinse and repeat parking lot circuit with a twist:

10 burpees
Duck walk
15 wide arm merkins
NUR
20 squats
Bear crawl
25 curb dip
NUR
30 flutters
Lunge walk
25 merkin
NUR
20 shoulder taps
Crab walk
15 CDD
NUR
10 diamond merkin

With less than 7 minutes to spare we added some more ab lab:
50 lbcs
10 big boy
50 lbcs

Back to COT to meet with the ruckers and one runner (Twister)

Announcements:
Marriage strengthening Book study at bagel boat after Poopdeck/tugboat for the next 9 weeks every Thursday at 6:15 ish
FOR MEN ONLY is based on how to understand women and will help to understand our M’s and be better husbands contact Homebrew for more info.

Ruck Flag handoff to mainframe due to Routers’ injury, prayers for him and all injured pax.

 

Thanks Lutefisk for the opportunity to lead.

Tinsel OUT!

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Too Much Mania For Fort Mill

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Today seemed like a good day to shake up things and try to get arrested.  But wait, I’m getting ahead of myself.

We headed out from WEP and took a nice slow stroll towards downtown.  Along the way stopping for a few reps and exercises now and then.

I should’ve known something would happen because when Wegmania and Thrillmania both occur at the same point on the globe, then surely Fort Mill’s Finest will show up and they did.

We were hanging out doing 11’s at First Baptist when not one, not two but three policy officers showed up asking us questions, apparently being tipped off that we were supposedly spray painting the fair church grounds.  Of course we weren’t, but I figured I’d just play it safe and we moved on from there.

After we made a full loop and made it back to WEP, we did a bit of stretching, and some reps and then waited around for Tinsel and his followers to make to back to COT.

Needless to say, the cops showing up wasn’t on my Q plans, but like life, you never know what might come at you.  #GetRight #LiveRight

We missed site Q Shady out today, but you guys did awesome and there was much fellowship had.

Anyone that knows of anyone out for IR or any FNG’s, please send them this way.  Milkshake is a great workout to either help with injuries, or to get your feet wet with F3.

Thanks Shady for the chance to lead.

Thrill out.

 

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Playing Games With The Gods At Pantheon

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38 Special threw out a request for a Q for this week on Slack, gotta stay off Slack but I obliged and here I am.

There were many runners running and pre running and pre pre running but none of them wanted to hand with the gods, so we just had three plus myself.

The Uno deck was in play and the thang went like this:

Uno rules mostly, and each card number 2-9 equals the rep or 0 equals 10.

Colors determine the exercise:

Blue – Merkins
Green – LBCs
Yellow – Squats
Red – Lunges

Special cards:

Skip – Run
+2 – Two exercise, two reps each
+4 – Found reps of each exercise
Reverse – Repeato the last exercise
Wild – Change color and exercise

Burpee Penalty if you don’t have a match card (same number of color, or wild).

Thanks for putting up with my fun and games Q that I stole from 3D many months ago.  Hopefully it was  good one.

Many thanks to all Pax of F3 as I approach three years in the Gloom this March.

Also the Rooster and Yeti are fast approaching.

March 27 is Mental Battle Day in F3, with a focus on men’s mental health.  More info to come.

Thanks 38 Special for the chance to lead.

Thrill Out.

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