Golden Corral Corrals 3 FNG’s

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From a last minute Q request from ______, Lutefisk grabbed 3 FNG’s from his neighborhood. You should try it… I posted the Men’s Health link and left an open invite and got three suckers to join us.  The disclaimer was given thoroughly and we reminded the PAX and informed the FNG’s of the 5 core characteristics of F3.

With that, a mosey around the auto parts store brings us to COP. Warm-up with:
-Windmills
-Low Slow Squats
-Imperial Walkers
-Hillbilly Walkers
-ChaChing Mercuries (Freddie Murcuries, start slow, then fast, then slow, then fast)
-Mountain Climbers
-Right Arm / Leg High
-Crab position for Dips
-Left Arm / Leg High

Mosey to the front of Harris Teeter. 9 pillars in front of the building. Line up and bear crawl to first pillar, 1 burpee. Bear crawl to second pillar, 2 burpees. You get the idea.  AYG run back to starting line. Rinse and repeat with broad jumps and squats.  Enough of that…

Mosey to the walls, partner up with someone of similar speed, that is your opponent – split into two teams with YHC as the judge for the contests. One pax at a time while the rest held position:
-Bear crawl to other side and back while the rest hold wall sit
-Duck walk to other side and back while the rest held plank
-AYG to other side and back while the rest hold BTTW
-Crab walk to other side and back while the rest hold chillcut
-Wheelbarrow to other side, flapjack, wheelbarrow back while others hold Al Gore
After each round, losing team does 5 krakken burpees, winning team does 5 flying squirrels

Mosey to parking lot, get back with original partner and complete as much Dora 1-2-3 as possible. Got through almost half of the squats.  COT

After counting off and name-o-rama, we got to the fun part. Name those FNG’s.
First up, Jim. Found out he loves Star Wars. F3 name = Solo
Next, Jason. From Long Island. He must like bagels. F3 name = Lox
Last, Justin. His last name is Earley.  F3 name = Tardy

Announcements, prayers, praises, and a prayer concluded our awesome morning. It’s always a pleasure to have an opportunity to lead these men that I look up to and admire for their awesomeness.  Lutefisk OUT.

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8

“Brick” Walls of Terror at Block Party

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8 at Block Party for a balmy morning with some lively mumble chatter.

Message:

Read the monthly theme to engage in the discussion.

Living

Stretch
Warm up – Mosey to Anne Springs parking lot for some Rugby Sprints with SSH, Merkins, Goof Balls and Mountain Climbers
The thang – Dora-like with partner on the high wall
– 50 Wall climbs
– 20 Handstands
– 50 Spider-Man’s
Mosey to courtyard x3 increasing by 5 each time
  • 5/10/15 – step ups
  • 10/15/20 – derkins
  • 15/20/25 – dips
Cool Down by going back to the wall for some sits with arm flutters, then morrocan night clubs and finally overhead claps
Return to WEP for some MARY
COT
Pleasure to lead
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3

Frozen Shart Run

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Apparently according to reliable source if one farts when it is 20 degrees below 0, it will freeze to you pants… try at your own risk.

We met at Foodlion did some Broga, ran down the street, around the ‘hood and back for about 2.7 miles.

Good times!

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Quagmire After the Superbowl

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The Superbowl is an “unofficial” American holiday filled with chicken, chips, pizza, and beer.  It is hardly the ideal ‘prep’ food for a great workout.  Nevertheless 4 brave men meet in the gloom to work off our hangovers and prep for the week ahead.

After the typical disclaimer including a warning not to stand downwind of the Q (due to recent dietary choices) we were off with a mosey.

Long mosey around Home Depot…in front Target….to the (now vacant) Books a Million.

Warm-up

  • Windmills
  • Weed Pickers
  • Imperial Walkers
  • Slow Squat
  • Merkins
  • Downward Dog
  • Side Straddle Hops

Mosey over by the fountain

Round one 

  • 10 Squats
  • Bear crawl across parking lot
  • 3 Burpees
  • Lunge walk back
  • 10 Merkins
  • (REPEAT 5 x’s)

Finish with Flutters (20 cadence)

Round Two

  • Broad Jump Across
  • 20 Dips on curb
  • Side Shuffle back (Flip halfway)
  • 15 Durkins
  • (REPEAT 5 x’s)

Finish with Freddie Mercuries (10 cadence)

Round Three

  • 10/leg Step up on benches at fountain
  • Run 1/2 lap
  • (REPEAT 3 x’s)

Mosey to “grassy” area Mattress Store

  • Jack Web’s

Mosey to Office Max

Wall sits

  • 1 minute (x3)
  • Sit while others run top of parking lot and back (x1)

Plank (hold while others run to top of parking lot and back) (x1)

COT

Jedi asked for much needed family rest after busy couple of months.  I need prayer for new Team member at office.

As always….thankful for the ability to wake up and exercise and the opportunity to lead.

~ Bones

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1

Omaha

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I had our 1st F Q Royale lined up for the Q this morning, but got the word late the night before that he wouldn’t be able to Q dueto a family emergency.  Life happens, but we’re all brothers here and this was a perfect opportunity to step in so YHC took the Q.

After a quick disclaimer we got moving for a FAST mosey towards the back of the school that included some toy soldiers and karaokes before circling up.

CoP

  • SSH x20
  • Windmill x10
  • MNC x20
  • Merkin x10
  • Downward Dog/Honeymooner
  • Peter Parker x15
  • Parker Peter x15

Quick backstory, as soon as I announced I was Q’ing instead of Royale a collective sigh was heard and then Iced-T made a quick run back to his car to get a pair of gloves… good call.  It’s like he knows me or something… which leads us right into…

Routine 1:

So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:

Staying in the back of the school there are some landscaped islands at the top and bottom of the parking lot so  so we did something I like to call Crazy 8’s.  This is a homegrown routine created by YHC that includes your choice of 3 exercises followed by a figure 8 style lap around the parking lot planters and then repeated 8 times.

  • 8 Boxcutters
  • 8 “Big Boy” Sit-ups
  • 8 Burpees
  • Figure 8 lap
  • Repeat 8 times

Routine 3:

The first 2 routines were made up on the fly, the 3rd routine was the only one I planned after Royale messaged me so I stuck a couple of high powered flashlights high up on the fence in front of the “Green Monster”, a Crow’s Nest landmark, before the PAX arrived.  I didn’t actually plan what we would do, only that we would do something on this one-of-a-kind, incredibly nasty, and poorly lit hill.

Slow mosey to the bottom (because it is super steep and somehow still wet at the very bottom).  I made the PAX partner up and we did wheelbarrows up the mountain, err, monster and then 10 Wheelbarrow Merkins, swap and repeat.  Kudos to Iced-T, because I told him I would call him out in the backblast for being the only one to make it up in this way (along with, ahem, YHC).

To finish it up, I made everyone NUR UP the monster and then do 8 Burpees, x2.

Mosey back to CoT with about a minute to spare and our newer PAX gasping for air, so I called on them for a little Q lesson and had Chop Block call 20 LBC”s IC and O’Reilly followed with 10 Flutters IC.

Nice job to all!

CoT

Get ready for the Yeti and sign up! Joe Davis & P200 coming up as well.

Prayers for Royale and his family (father-in-law) and that he may recover fully.  Prayers for all PAX who may be injured or sick and that the may find health soon as well.  Also, continued prayers for F3 and what we have together and that we may never take for granted the ability and privilege to be able to do this.

Until next time (Friday),

-FLUX-

 

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6

#Varsity

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7 PAX joined YHC on this cool 30 degree morning for a tour of #NAFO.

NAFO has a large AO. We explored a good part of it.

Disclaimer – Disclaimed.

Mosey – Dynamic stretches; Karaoke left/right

COP: 45 SSH; in cadence

10 Widmills; in cadence

Mosey–> bear crawls ~25 yrds

Mosey–> 10 merkins; in cadence / Peter Parker / Parker Peter / Downward dog / Honeymooner

Mosey–> COP; hold plank while one PAX does a lap around the Round-About.

Mosey–> Lung walk to light post, bear crawl to next light post. Turn Around – Crawl Bear, broad jump back to starting point

Form 2 Teams:

~25 yard wind springs (loosing team 10 burpees / winning team: 10 flying squirrels)

~25 yard bear crawls (loosing team 10 burpees / winning team: 10 flying squirrels)

~25 yard wheel barrows; switch partners half way (loosing team 10 burpees / winning team: 10 flying squirrels)

Mosey to back of school:

Cinder-block work: 3 sets of 12 overhead press / 15 bicep curls

Mosey to chairs: 2 set of 20 box jumps / 20 dips

Mosey to COT –> ~3 min of Mary

COT

Thank you Harry Carry for the opportunity. I love this AO!

 

#CoopStrong

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#Kotter Q was how it was billed

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8 PAX joined YHC this cool morning. Site Q Wegmans has been holding me accountable with getting out to post, regularly. His solution: put him on the Q list! It worked.

Disclaimer – Disclaimed.

Warm up:

Mosey around parking lot; dynamic stretches:

+Karaoke left/right

+Knees to chest / ankles to hips

COP:

+40 SSH; in cadence

+8 Windmills; in cadence

+10 Imperial Walkers; in cadence

+10; Merkins / 8 Peter Parkers / 8 Parker Peters; all in cadence

+Honey Mooners / Downward dog

Mosey past pull-up bars towards the playground

The Thang:

Two teams –

25 yards – Wind sprints: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – bear crawls: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – wheel barrows – Result – Losing team 10 burpees / Winning team 5 burpees

Partner- up:

Exercise #1 Partner 1: 100 Merkins  (total between both partners) / Partner 2: run lap around playground

Exercise#2 Partner 1: 200 LBC  (total between both partners) / Partner 2: run lap around playground

Exercise#3 Partner 1: 100 Carolina Dry Docks  (total between both partners) / Partner 2: run lap around playground

~5 minutes of Mary.

COT.

NMM:

Thanks to Site Q Wegmans for getting me on and keeping me on the Q List. It was the motivation I needed to get back into shape to at least try to bring a beatdown.

#CoopStrong

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Alcatraz – Cake and the Ripper

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It is GROUNDHOG Day and all I could think about was repeats. Repeating the same exercise for 60 mins would be rough. Shoot GInsu did Plank at The Ranch for 45 mins once…..but I was not going to subject myself or the PAX to that mental tourture. Instead, we had Cable Guy and his GI issues. the were in full force , especially in the squats. Anyway, cable guy and I flipped a coin on who would go first and I got the first half……so away we went

  • Mosey all the way around the park and came back to pick up Lutefisk and Mile HIgh for COP
    • Plank Series
  • Mosey to other side of bball fields
    • Merkins
    • Imperial Walkers
    • Hillbilly Walkers
    • Squats
  • Mosey to short steep hill by the firehouse
    • Time for DOP (Dice of Pain)
      • Roll the Dice, run to bottom of hill, perform exercise, run back up hill
    • Merkins
    • Squats
    • Lunges
    • Frog Hops
    • LBCs
    • ????
    • Burpees
  • Mosey to Playgroung and hand off to Cable Guy
    • Fishstix tagged out and we picked up Jekyll at COT

Cable Guy lined us up for some suicide repeats

  1. Burpees
  2. Merkins
  3. Bombjacks
  4. ??????
  5. Suicides touch every line up to 12 lines

Mosey to middle of lot for Mary

  • Protractors
  • Flutters
  • dying cockroaches
  • Pretzel Crunches

COT:

8 PAX came to Alcatraz today and 4 hit up  Qsource after. It was a great day of fellowship and something to be said for smaller groups pushing each other. Mile High inspired me as each time he was called for a 10 count, he had us do something during the 10 count……disruption!!  Made us all better and t-clapps brother for the dedication to get your King in order!

G3L – Get Right, Live Right, Lead Right, Leave Right

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1

Lost in translation

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6 pax came out for the swamp plus 9 for Chupacabra and running.

After pax were exhaustively disclaimed, we mosied around the parking lot for COP

COP- the usual: SSH, MNC, IW, LSS, merkins, Peter parkers

The thang (see picture)

Each card had a #, exercise, and was in a foreign language.  Pax had to guess each, which we would the complete, followed by the correct exercise + appropriate punishment/reward for each guess.  Pax did remarkably well .  I think I need to venture outside of my European language comfort zone to really make it hard.  I’ve been warned not to try these shenanigans with Mile-high, luckily he was a no show.

Thanks Cha Ching for the opportunity to lead.

 

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2

Lazy Q-san

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7 pax came out to be Abyss for a chilly Q.

After pax were thoroughly disclaimed, we mosied around the parking lot and over to the track for COP.

COP- usual: SSH, IW, MNC, LSS, windmills, Peter Parkers

The thang:.

No rules, just right (see below).   Pax were given the following guidance: every pax had to complete the list, but could transfer to any other pax what they wished.  Cinder blocks had to make it around the track 4 times, twice overhead and twice as farmer walks.   Goal was to have 2 rounds, but took a bit longer than anticipated so on to ab lab we went.

Abs: Pax mosied back to COT, everyone called out an exercise then sprinted to end of parking lot for 5 burpees while pax did exercise down the line.

  1. COT: read your newsletter.

 

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