The snake pit 12/18/19

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F07A9CBF-DBA9-43DF-96EE-3E615C1EE305Had a fun time for my first Q, was very interesting getting ready for it. we had 17 people show up with 2 fng’s present.

warmup :

-lap around parking lot

-windmills (10)

-ssh (25)

-cherry pickers(15)

-hillbilly walkers (15)

-imperial walkers (15)

-lbc’s (10)

-Moroccan nightclubs (20)

 

pre-workout (wall)

-wallsit/kB  (everyone did 5 burpees until reach middle)

-calf raises (30 seconds) X2

-wallsit/kb (everyone did 5 Merkins until reach middle)

 

workout (partner):

-KB Swings (200)

-American hammers (200)

-lbc’s (200)

-rows (300)

-squats (200)

 

C.O.T

-Floyd plank (20 seconds) “quite a bit of complaining involved “

-circle of Mary (until 6:00)

We finished with the name o Rama and names two FNG’s

thanks again for letting me Q for the first time, it was a fun experience and will definitely try to do again!!

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The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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1/4/2020 F3 QSource Convergence at The Deep

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Men of F3  The Fort & Lake Wylie!

There is no “status quo” – you are either declining or accelerating.  We want you to continue that acceleration to becoming that High Impact Man (#HIM) you can be.   You do that by taking the DRP to discipline your King,  manage your Queen and controlling your Jester by building the guardrails in your life to succeed! Do you have any idea what I’m talking about?  Well, if you don’t, that is what our weekly QSource discussions dive in to! In 2019 we had success going through the full 50 Q source points that we’ve decided to start again.

So join us in the New Year on Saturday, January 4th for a convergence workout at The Deep starting at 6:30am.  We’ll have a Q from the PAX of both Lake Wylie and The Fort.  After the beatdown we’ll meet at New River Church a mile down the road to start the 2020 launch of the QSource 2.0!  We’ll have coffee, donuts and some great 2nd F.

See you there!

Royale & Pusher

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Terror at Nakatomi

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YHC has done a number of “Christmas” themed workouts. Mostly in July (Does it irk anyone else that July isn’t the half-way point to next Christmas?). Generally involving 12 days. It was  time to think outside of the box.  Not unlike our old friend, John McClane.

4 HIMs gathered at Quagmire in the 40ºF rain. Not the coldest rain that one can experience, but it’s not far off.  No newcomers were there, so a very brief disclaimer was disclaimed and we immediately launched towards the overhang at Lowes.

Warm Up

We just ran 400m. What more do you need?

Part One

Anytime YHC thinks about the 80’s, it reminds me of my brother, who still has the first few Paula Abdul albums in regular rotation. So when I found the routine in the Exicon, it was almost kismet. The plan was (if it was drier) to run to Target.  Starting at the first big red ball, run two balls forward, do 10 LBCs then Bear Crawl one ball back for 10 dips on the sidewalk.

But soaking wet, cold feet doing all that running can make for a very bad day.  Thankfully the overhang at Home Despot has four sides that are roughly the right dimensions! Three sides together are about the same distance as the median span between any three adjacent balls, and the long side is about the same as the median span between any two adjacent balls.  We adapt. We move on.  We write the word “balls” in two paragraphs far more often than anyone had anticipated

Instead of running two balls forward and one back. We ran three sides of the overhang, then bear crawled the final leg.  After each running segment there were 10 LBCs. After each bear crawl, 10 dips.  We repeated this 8 times.

Part Two

We moseyed on over to the base of the stairs and with 28 minutes left. YHC revealed that we would need to climb the 34 flights to the top of Nakatomi Plaza in order to save the hostages. Bonnie Bedalia is counting on us.

Pax would start by running up and down the stairs. On the other side we would dip into the shelter under the deck and perform 10 reps of one of the following exercises. On the f irst round 10 merkins, on the second round 10 big boys, etc.
1. Merkins
2. Big boy situps
3. Plank jack
4. Shoulder taps
5. CDD

When descending on the parking lot side, the PAX would do the curbside shuffle (no Exicon entry). PAX in plank position with hands on the curb, legs in the street. Without crossing hands or legs over each other, move to the right or left.  Each time we got to the parking lot, each PAX would move right two parking spaces. Then left back to the starting point.

In order to get 34 floors, we’d need to do 17 rounds. There was some great mublechatter and YHC would dole out a bit of Die Hard trivia from time to time.  After 17 rounds there was about 3 minutes left. Congratulations were in order. The hostages were safe, as is Bonnie Bedalia’s flock of seagulls hairdo.

YHC, always respectful of everyone’s time, said we were very close to 0600, but Half Shell said “Let’s go to the roof!” It made a lot of sense, and so one more up and down for plank jacks and some more curb shuffle and a mosey back to COT.

COT

Clave Boss 5/10k tomorrow. Rucking on 12/31 at Fire Ant. Lots of prayers thrown out there as well.

 

*I had not set my watch to record until the end of part one, so I don’t know exactly the distance we ran.  But even that part was .92 miles. Not bad.

 

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Extortion 17 Spl Spencer Duncan

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Five men posted at Honey Badger to honor the 31 heroes of Extortion 17, and Spl Spencer Duncan.   Conditions were cold and raining.  NaFo has two entrances with some awning cover and we utilized both.

Warm up:
Under the large awning: Run loop under awning, 17 times, drop a clothespin in the bucket to keep count.
Then warm up exercises:
SSH (IC 12x)
Windmill (IC 10x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
All pax in plank: read story of Extortion 17 (copied below)

Thang 1:
13’s: start at a bench do a derkin, bear crawl to other side, do two derkins at other bench, change incrementally to 13
(do box cutters for the Six…)
Do 31 step ups
Plank for the Six
Read Spl Spencer Duncan Story (copied below)

Thang 2:
Run to small awning (distance of 350 feet)
17 Block Curls
17 Block Squats
31 heavy Freddies, hold block and do freddie mercuries
(Plank for Six…)
Blocktanamo: standing, line up hold block out at 90 degrees, each pax runs and presses/slaps/etc the other pax’s blocks.

Thang 3:
Run to Large awning
Indian Bear Crawl
21 bobby hurleys
21 squats (IC)
Indian Bear Crawl-Merkins
21 jump squats
31 calf raises

Thang 4:
Run to small awning
21’s: 20 block swings, 1 merkin…change incrementally 21 merkins
This was cut a little short due to time, and it quite sucked.

Run back to large awining
Fini, COT

Prayers/Praises
Dirty Harry’s wedding anniversary is Dec 24; HarryCarry’s first born turns 16 today; Marriages; those in medical care.

Reason for the season: Born that man no more may die, Born to raise the son of earth, Born to give them second birth.

Reason for the workout:
Extortion 17
On August 6, 2011, a U.S. Army CH-47D Chinook helicopter approached a landing zone in Afghanistan 40 miles southwest of Kabul. The helicopter, call sign Extortion 17, was on a mission to reinforce American and coalition special operations troops. It would never return. Insurgents fired at the Chinook, severed one of its rear rotor blades, and brought it crashing to the ground. All 38 onboard perished instantly in the single greatest moment of sacrifice for Americans in the war in Afghanistan. Those killed were some of the U.S.’s most highly trained and battle-honed commandos.

Specialist Spencer Duncan was born Feb 6th 1990 in Meriam Kansas and graduated from Olathe South High School in 2008.

He knew he wanted to make a difference in the world, and chose to join the US Army Reserve after high school. After basic training at Fort Knox, Spencer qualified as a helicopter repairer and was stationed 7th battalion, 158th Aviation regiment in Kansas. He loved working as a mechanic and became door gunner for Chinook helicopters. In May 2011, Spencer was sent to Afghanistan for his first deployment.

Specialist Spencer Duncan, 21, was a member of the Extortion 17 air-crew when it was shot down in the Wardak province on August 6, 2011. He is survived by his parents Dale and Megan, brothers Tanner and Calder, and his beloved dog Dixie.

When Spencer’s body was returned home to Kansas, over 15,000 people turned out to line the roads and show solidarity with the Duncan family. Specialist Spencer Duncan was posthumously awarded the Bronze Star Medal and Meritorious Service Medal. He is interred at the National Cemetery in Ft Leavenworth Kansas.

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Snowman suicide visits abyss

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This morning was all about the struggles of life and the constant need to keep pushing forward. Even when life causes you setbacks and you must retreat for the moment to regroup so that tomorrow you may push forward and gain new ground.

The PAX followed YHC for a short mosey where we placed cones and performed each exercise. The exercises alternate between upper body and lower body to balance out the body.
Exercises were as follows:
Burpees
pull ups on playground equipment
SSH
suicide squats
ChaCha merkins
monkey humpers
kryptonite night clubs
bear crawl then crawl bear back up the steps by 49

After the exercises were explained we started the suicide but instead of going all the way back to the beginning we would only go back to the previous cone before proceeding to the next cone. Think of it as two steps forward then one step back. It makes for a lot of running and keeps the PAX together bc if the leader passes you on his way back from the previous cone you turn and run with him to the next cone.

Lots of hard work was put in and I am grateful to @Copyright for the opportunity to lead.

Stay frosty my friends!
OLAF

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Olaf coupon buffet at Golden corral

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My knee was still recovering so minimal running was on the buffet. Luckily I have more than enough coupons to entertain the PAX crammed into my garage so the couponmobile was loaded down and sitting low rolling into the coral.

Short mosey after disclaim was disclaimed over to a warmup a Rama. It’s been too long since the actual workout so I’m going to list some of the staples I usually go for along with a few I remember.
Lots of SSH to start. I remember a comment about my knee must not hurt to do SSH so I made sure to add a couple 20-30 once the mumble chatter started for good measure.
Then a magnificent Peter Parker followed by Parker Peter screw up by YHC.
Then it wouldn’t be a snowman Q without a full circle of hump.
A little longer mosey to the church parking lot across the street where the coupons were organized into a painful sequence starting with picking up something awful and awkward and ending with battle rope AKA hose tug.

Oh and don’t forget the timer to rotate obstacles being the pull-up dead hang as the center attraction.

Everyone got better except DoaH and Spiderman who chatted the whole time like two schoolgirls at summer camp. Anyways it’s always an “interesting” time and muscles you don’t normally use were sore for days following.

Thanks for the opportunity to lead Lutefisk.

Until next time stay frosty my friends.

OLAF

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Friday the 13th: Rain at the Varsity

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Friday the 13th
7 PAX

Started out undercover and did a warm-up series of running between cover at the student entrance and the bus drop off area.
SSH
IW
Shoulder Taps
HW
Merkins
Down Dog–>Up Dog

Focus on 3S2T

Speed in the rain to front of school
quick lap

Return to cover for Thang

YHC had placed these signs pre-0500.

Started under cover at 5 merkin sign
– bear crawl to squats, do squats and run back
– 5 merkins, bear crawl, 10 squats, bear crawl, 15 lunges, run back
– etc.

Got to 25 burpees. Then did 25 more burpees and bear crawled straight through the sequence but backwards.

Some Mary and COT

NMM:

Somethings you can’t just start working on. For example, stamina. You can only work on increasing stamina once you start to get tired. You can only work on toughness in adverse conditions. Take adverse conditions as an opportunity.

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Super 21s at Minnow Pond

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Run with Super 21s
Route:

https://twitter.com/jisenhour/status/1207634513045721089?s=20
https://twitter.com/jisenhour/status/1207634927572918273?s=20

13 PAX
3.75 miles
231 merkins
231 squats

Burpee circle sharing our word for 2019
Flutters to finish

COT

NMM

Focus on your goals for 2020. Minnow Pond pushes PAX hard on the 1st F. How are we pushing ahead on our concentrica, 2nd F, and 3rd F?

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Block Building at Pantheon

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Eight men showed up on a cold morning at Tega Cay Elementary school for the workout.  After a quick disclaimer, we ran around the carpool lane and stopped in front of the school for the following warm-up exercises:

SSHs

Imperial Walkers

Plank Stretches

Next, we each grabbed a cinder block along with a ruck and weight vest.  We partnered up for a Dora-like workout.  Partner 1 had a choice to either run to the end of the parking lot or briskly walk with a weight vest, ruck, or cinder block to the end of the pillars and back.  Partner 2 started with the cinder block exercises and switched out once Partner 1 returned.

Round 1 (100 Reps each):

Swing

Press

Calf Raise

Flutter

Merkin

Box Cutter

 

Once complete, we play catch me if you can around the carpool lane.  Partner 1 carried two of the cinder blocks around the circle while Partner 2 ran (fast) in the opposite direction to switch out with Partner 1.  It turned out to be a better idea on paper.

Next we finished out with round two.  We only got through a few exercises.

Round 1 (100 Reps each):

Curls

Squat Thrusters

Chest Press

Hello Dolly

Lunge

Row

 

COT

Great job by everyone this morning!

 

 

 

 

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