Deck of Burpees

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I always appreciate the opportunity to lead a workout.  I’ve also enjoyed #Pantheon each time I’ve been there.  Its a solid AO, with a lot of opportunity/locations to dish out the pain!

I decided with this workout, that I wanted to go simple.  Every time someone brings a deck of cards, I always think it will be easy and inevitably end up completely gassed.

5:15 Disclaimer and off we went…

Warm-up:

Mosey around the parking lot with some dynamic stretching.  Circle up and run through several warm-up exercises.  The usual suspects were there: SSH, Imperial Walkers, SSH, Hill Billy Walkers, SSGH, Merkins, Planks, etc.  You get the drill.

The Thang:

So cards it was – although with a slight twist.  Rather than each suit representing an exercise, the suit and the number/face card provided a matrix that was used to dish out more varied pain…

Each PAX took turns selecting a card from the deck and looking up the exercise on my phone (a bit hard to read).

Key:

[H] Hearts [D] Diamonds [C] Clubs [S] Spades AND # on card = number of reps; J, Q, K = 15 reps

2-5: [any suit]: burpees (56 in total)

6: [H] Merkins; [D] Diamond Merkins; [C] Wide Arm Merkins; [S] Hand Release Merkins

7: [H] Low Slow Squats; [D] Ground Touch Squats; [C] Sumo Squats; [S] Squats

8: [H] Alternating Lunges; [D] Alternating Reverse Lunges; [C] Alternating Jump Lunges; [S] Speed Skater (Apollo Ono)

9: [H] Calf Raise (both legs); [D] Tuck Jumps; [C] Single Leg Calf Raise (L); [S] Single Leg Calf Raise (R)

10: [H] Table Dips; [D] Shoulder Taps; [C] Crab Cakes; [S] PAX choice

J: [H] BCs; [D] Flutter Kicks; [C] Dying Cockroach; [S] V-ups

Q: [H] Heels to Heaven; [D] X’s and O’s; [C] Big Boy Sit-ups; [S] Protractor

K: [H] Scissor Kicks; [D] Weezie Jefferson; [C] Rosalita; [S] Plank Waterfall (each PAX 15 count)

A: [any suit] 2 line Suicides

This took us right up to time for COT.  Count-o-rama, Name-o-rama, Announcement, Prayers/Praises, BOM.

As always thanks for the opportunity and the push!

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1+1=Terrible Downpainment

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19 Pax descended on Block Party including 3 for Pathfinder for an old school beatdown by YHC and Mash. Little did YHC know when I suggested to Mash that he co-Q with me that it would be his 50th Birthday at Block Party #Respect.

Mash and I have been friends for many years and I already had tons of respect for him. He is a good Christian, Husband and Father coupled with being a military veteran. Our children are the same age so we have lots in common. More importantly, he has demonstrated being a true #HIM since joining the Fort several years ago.

The Thang

Full Disclaimer

Mash on Q – Mosey out

COP – lots of chatter here…I may have been contributing

SSH

Moroccan Night Clubs

Windmills

Merkins x 15 (YEAH!)

Mosey to gravel lot and partner up

Dora 1,2,3

100 Merkins

200 Flutters

300 SSHs

Pusher on Q – Mosey to hill

Bear crawl up hill – #turrible

Dirty McDeuce powered by Halloween Candy

Side Note: Avg American eats 3.4 pounds of candy on Halloween; Candy has calories (duh!); 1 minute of Burpees equals approximately 10 calories;

All exercises IC x 12; Calories are based on “Fun Size” portions

Starburst (40 cals) – Squats

Skittles (63 cals) – LBCs

M&Ms (73 cals) – Wide Arm

Take a lap

Kit Kat (70 cals) – Jumping Lunge

Snickers (80 cals) – Flutters

Twix (80 cals) – Carolina Dry Docks

Take a lap

Reeses Cup (90 cals) – Bomb Jacks

Baby Ruth ( 85 cals) – Freddy Mercury

Butterfinger ( 85 cals) – Diamond Merkins

Take a lap

York Patty ( 50 cals) – Burpees

Crunch ( 60 cals) – Rosalita

Hershey ( 63 cals) – Burpees

Mosey Home

 

Moleskin:

  • Happy #Respect Birthday to Mash
  • Christmas Party on 12/1/18
  • Pre Christmas Drop In on 11/2/18 with Shady at Armor Artis
  • Be a HIM in your community…lots of examples were shared
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ENCOURGAGEMENT

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For my VQ, I wanted to incorporate our word of the month, Encouragement. Since starting F3 this year, I have been given a great deal of encouragement. Encouragement to come my first time, encouragement to keep coming, encouragement to keep going during the workouts, and encouragement to improve some areas of fitness that I needed to improve. My biggest area of opportunity is and probably will always been running, so I wanted to incorporate some running into our workout. I knew that one of the biggest issues with VQ workouts is running out of time, so I wanted to be sure we used all of our 45 minutes together. I decided to come up with an exercise for each letter of ENCOURAGEMENT and running between each exercise.

We first took a quick mosey down the road to get warmed up with SSH, Imperial Walkers, Windmills, Moroccan Nightclubs, and a few others. We then took a mosey with a few moving stretches down to the location of the Weinkes. There are 13 letters in the word ENCOURAGEMENT, so we did 13 different exercises.

  • E- burpees
  • N- squats
  • C- big boy sit-ups
  • O- dips
  • U- calf raises
  • R- bear crawls
  • A- worst merkin ever
  • G- squat jumps
  • E- merkins
  • M- mountain climbers
  • E- Carolina dry-docks
  • N- imperial walkers
  • T- LBC’s

We followed this up with some mary before heading back to COT.

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14 posted at The Armory today to honor the service of Assassin who turned the Site Q over to JWOW.   Best of luck to JWOW for the upcoming year although I am sure he won’t need any luck as long as the Brotherhood supports him, I will, how about you?

I am not the glowing writer that othe PAX are so best that I just get to the Thang.

We started with a very, very slow mosey past the tents to the far parking lot and circled up for a warmup.

Moroccan night clubs x20

Baby arm circles x 15

big arm circles x 12

LSS x 10

windmill with KB x10 each leg

We then partnered up because the gloom is always better with a friend. The PAX then head off to a parking spot where the find 8 spots with 3 exercises chalked out the object do the first exercise and the move to the next spot until all 24 exercises are completed. The exercises:

Front raise x 10 each arm
Side raise x 10 each arm
Merkin to row x 10 each arm
American hammer x 20
Sit-ups x 20
LBCs x 20
Skull crushers x 20
Triceps extensions x 10 each arm
Halos x 20
KB swing x 20
1 arm KB swing x 10 each arm
Snatch x 10 each arm
Goblet squat x 20
Calf raises 10 each in/out/regular
Lunge x 10 each leg
Turkish getup x 20
Chest loader swing x 20
Clean and press x 20
Shoulder press x 10 each arm
Upright rows x 20
Chest press x 10 each arm
Curls x 10 each arm
Lawn mowers x 10 each arm
Squat to press x 20

Always amazes at how some PAX can blow through these 24 exercises and start a 4th round kudos to them. I am not there yet…

After completing the rounds moseyed back to COT for flag ceremony, praises and prayers.

Dungaree out

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Rule 12(b)(6)

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Blame it on a second time Q.  The workout probably had more cardio than intended.

Warmup:

  1. Run a bit
  2. Circle up for some (a) side straddle hops, (b) windmills, (c) squat kicks, and (d) seal jacks
  3. Run a bit more and work in some (a) high knees, (b) butt kickers ,and (c) crossovers, left and right
  4. Run a bit more to “the arrows” (at this point, the pax grew suspicious and began murmuring about the running)

The Thing, Part 1:

  1. At each of 7 or 8 arrows, 5 mirkins, with running between arrows and running back to the beginning
  2. At each of 7 or 8 arrows, 10 squats, with running between arrows and running back to the beginning
  3. At each of 7 or 8 arrows, 5 Carolina dry docks, with running between arrows and running back to the beginning
  4. At each of 7 or 8 arrows, 10 jump knee tucks, with running between arrows and running back to the beginning

The Thing, Part 2:

  1. Run to the benches at the car line (at this point, a pax who shall not be named admitted he wished he had a hat like Q’s, with an “F” for Florida on it)
  2. 10 tricep dips on the benches
  3. Run a lap
  4. 10 steps ups on the benches, with each leg
  5. Run a lap
  6. Rinse and repeat once

Abs:

  1. Q’s chosen ab exercise
  2. Next pax’s chosen ab exercise (additional complaining happened here)
  3. 7 more of those

The Thing, Part 3 (unplanned but added due to more murmuring about “I want my full 45 minutes”)

  1. Bear crawl a little bit
  2. Shuffle/move your body sideways on your hands in a plank-like position using the curb for support to get back to where you started the bear crawl*

*this may not be the official name for this exercise

COT:

Q’s favorite part of the day, where we remembered who we are, whose we are, and what matters most.

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My “Deep” Q

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With Friday’s rain finally behind us, 5 PAX got together at the Deep on a soggy, cool, Saturday morning.  I gave practically no disclaimer, since we’re all regulars, and decided to take a mosey  around the parking lot, which resembled a track, since some of the PAX were wondering if I was going to do a FAST FIVE inspired workout.  I wasn’t planning on it, but thought it might come in handy to check the distance.  Along the way, we did some shuffle steps and toy soldiers before returning to our start point which came out to be a hair over a 1/4 mile.

We circled up for a fast warmup that included:

  • Windmills x10
  • Cherry Pickers x10
  • Imperial Walkers x20
  • Low Slow Squats x 10

The first routine consisted of some Tabata’s set to some music.  It was a fun way to warm up and get the PAX chatty.  We did 4 cycles that each consisted of 4 sets, each cycle was the same.  Every interval (16 in all) was 40 seconds of activity and 20 seconds of rest.

  • 35 Squats (40 seconds)
    • 20 seconds of rest
  • 35 Merkins (40 Seconds)
    • 20 seconds of rest
  • 30 Groiners (40 seconds)
    • 20 seconds of rest
  • 45 SSH (40 seconds)
    • 20 seconds of rest

We repeated this 3 more times with the whole routine running about 16 minutes, deconstructed burpee tabatas, good times!

The next routine was to head to my truck to grab a cinderblock and mosey over to the hill…

The fun part of the exercise was everyone rolling their blocks down the hill (it was really steep) and seeing who could roll it the… shortest…

The awful part of the exercise was to carefully mosey (it was still wet and slippery) down the hill and then bear & block up the hill.  You start with the cindy between your feet and pull it up past your head, then bear crawl until the block is at your feet again, repeat until we get to the top of the hill.

We did this 6 times, and had a different exercise to do with the block each time we made it to the top.

  • 30 American Hammers
  • 40 Bench Press
  • 30 Overhead Press
  • 30 Curls
  • 30 Triceps Extension
  • 30 American Hammers (Because they loved it)

We moseyed back to the parking lot (track), put the cindys away, and lined up for the final routine, which was ad-hoc since the PAX wanted something like the FAST FIVE, be careful what you wish for…

We partnered up and did a 1/4 mile chase around the track.  PAX A does 5 Burpees and sprints “AYG”  to catch his partner who is running backwards, tags his partner and then switches/repeats until we run the full loop.

With about 10 minutes to spare our 2nd loop was one none of us will soon forget (and I’m still feeling the effects of on Monday).  Same theme, but this time PAX A does 40 Plank Jacks while his partner is Bear Crawling around the track, then sprints “AYG” to catch his partner, switch & repeat until we go the full 1/4 around the track.  This was the most bear crawling I’ve every done in one routine and we were all on fire at the end.  It was magnificently brutal.

We somehow all managed to finish right on time and thankfully circled up for CoT.

Announcements, Praises, Prayers

  • Christmas dinner, Dec. 1st
  • F3 Custom Go Ruck HTL May 4th
  • Prayers for SAT’s and teenagers
  • Prayers for Tracy, Two Ferns wife, who has been battling some stomach issues

We all joined up for another 30-45 minutes of brotherhood at Dunkin’ for coffeeteria.

Thanks for the Q Shakes, until next time…

-Flux-

 

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Tick Talk

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It was a beautiful cool morning at Alcatraz. 8 men showed up for the workout, the Sale family represented half of the Pax.

After a quick disclaimer, we took a stroll around the block.  This would be the extent of the running we would do for the morning.  Next, we did the following warm up exercises:

SSH x 15

Imperial Walkers x 15

Plank Stretches

Honeymooner, downward dog

Arm/shoulder stretches

Next, we each grabbed a paver and moseyed to the basketball court.  We formed a circle like a clock.  At each number of the clock, an exercise would be performed until the person at the top of the hour (#12) finished a set of exercises (Round 1 and 2:   Squat Thrusters – set of 20, Round 3 and 4:  Burpees – set of 5).  After the completion of the exercise, the Pax would lunge walk to the next hour on the clock with or without the paver in hand.

Below are the exercises (with paver) for each hour:

  1.  Paver swing
  2. Tricep Extension
  3. Merkin
  4. Flutter
  5. Upright Row
  6. Curl
  7. Chest Press
  8. LBC
  9. Lawn Mower
  10. American Hammer
  11. Calf Raise
  12. Squat Thruster/Burpee

Great job by everyone.  Lots of good chatter and fellowship.

 

Announcements:

Read your newsletter

 

Prayers / Praises:

Bob the Builder’s recovery

Families

Work

 

 

 

 

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Annual Thanksgiving Day Convergence

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Date : Thanksgiving morning 11/22

Time : 6am

AO : The Ranch (Springfield Elementary School)

 

Before you place that turkey in the oven on Thanksgiving Day come celebrate with your F3 brothers for a Convergence at the Ranch!  Change Order and McGruff will be cooking up some post beatdown turkey for some solid 2nd F right after.  Our Nantan Cakeboss will be able to share a few words of encouragement for us all.

We’ll have several Qs taking care of you during the 40 minutes.

Your exceptional Qs will be:

Old Bay – Cornerstone – Jiffy – Longshanks!

Running options from the start will be available.

Head this way before your Turkey Trot’s in Baxter or in York.

-Royale

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At Slow Burn-We Run in the Rain & We Feel No Pain!

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IMG_0192Borrowing a quote from our USPS & tweeking it a bit F3 style, , “Neither snow nor rain nor heat nor gloom of night stays the Pax from the swift completion of their appointed workout. ”

Nine Pax posted on a rainy Slow Burn morning.

Disclaimer

Mosey along in the drizzling rain accompanied by high knees, butt kickers, side shuffles to the Lowe’s awning to stay somewhat dry

WARM UP

12 SSH

15 Moroccan Night Clubs

12 Windmills

Plank Stretch

Downward Dog

10 Merkins

3 Burpees OYO

THE THANG

Partner Up / 2 Excercises / Alternate / Complete Reps / 3 Minutes

-Mtn Climbers / Squats 20x

-Bomb Jacks / Partner Plank Hand Taps 20x

-LBCs / Plank Jacks 20x

STOP

Continue to Run In The Rain & I Feel No Pain……………………..

Return back for some cover

-Merkins / Jump Rope 20x

-Lunges / American Hammer  20x

-Carolina Dry Docks / Low Slow Squat 20x

With the help of glitter ball bluetooth speaker and and the Seconds app, some legends joined us in ‘Da Gloom for the Theme of the Month, Encouragement:

Billy Joel -Pressure

Fleetwood Mac – Go Your own Way

Journey – Anyway You Want It

Led Zeppelin – Immigrant Song

Led Zeppelin – Rock & Roll

Tom Petty – Runnin Down A Dream

Van Halen – Right Now

A “drizzling” Indian Run back to COT

Name-o-Rama

Announcements

Prayers & Praises

Welcome Back Bob the Builder

Shovel Flag handoff from Smithers to Hootie.

Props to Harry Carry for recommending the Seconds app & Cake Boss for the workout idea! Thanks Brothers!

Thank you Smithers for the honor of being the QIC!

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Forties for 40

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Well today was the day… turning 40…why not take the Q today?  I asked Bones for it months ago.  There’s nothing better than leading a group of men and friends at an F3 workout, especially on a birthday.  I was really happy to see 17 other men here, including a few faces that don’t usually travel to the Abyss.

We started up with a mosey around the parking lot.  Nemo and Flux were pulling in right at 5:15 so we did a lap and let them catch up.  Standard dynamic warmup stuff on the lap.

It was cold so the warmup had some more cardio items than usual.

-SSHs – Ab Vagota – Seal Jacks – Squats – IWs – Mountain Climbers

We ended with the Merkin Circle

6 rounds around the circle.  1 merkin each for the 18 guys while in plank.

We moved over to the Hill.  I found an exercise in the lexicon called “Forties”.  I figured if we added the hill we could call it the “Over the Hill Forties”.  That got some laughs, and some groans…

It’s a ladder with higher reps.  An Exercise at the Top of the Hill, one at the bottom.  Take 30 reps at the top 10 at the bottom, then subtract 5 and add 5 until you’ve flipped to 10-30.

1st round : Top = CDDs Bottom = Flutters

2nd Round : Top = American Hammers Bottom = Calf Raises

We took a break and I shared a little message about reflections.  How these men and F3 have helped change me to be a better person and on a better path in life.  I reflected on who I might have been at 40 with out these men… it wasn’t so pretty.

We moseyed next to the front of the school.  I split the group into 2 teams.

Team 1 would stay for wall sits while Team 2 bear crawled around the circle

Flipped it

Next round BTTW as long as you can, then wall sits while Team 2 Crab Walked the circle

Finally we head back to COT for a very special circle.  For my birthday we we’re going to play a game.  The group had to answer questions about me.  If correct 10 SSHs.  If wrong… 10 burpees!

The Questions were:

  1. How many siblings do I have? right
  2. What is my favorite professional sports team? right
  3. What High School did I attend?  Bonus, what was the mascot? right with bonus!
  4. What was my favorite children’s toy in 1985? wrong
  5. Where do I work? right
  6. Where did I go to college? right

To my surprise these men got 5 of 6 right…and to Iced-T’s credit he was saying He-Man for #4…but the group out voted him!

Announcements

Thanksgiving Convergence

Christmas Party

Fast 5 postponed

Prayers

For Soprano and the passing of his brother

Hurricane victims still in need

Grateful for all the people in our lives

If you’ve read this far the answers were

  1. 1 sister = Rachel
  2. Green Bay Packers
  3. South Meck = Sabres
  4. He-Man
  5. Merrill Lynch
  6. UNCC

An Honor to Lead!

-Royale

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