Cannonball for One and All

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Eleven of the roughest and toughest PAX joined YHC for my 12th Q of the year at Cannonball.  Here is how it went down:

At 5:16 AM as I waited for Whitesnake to limp his way to the group, disclaimer was given and a short mosey around the parking lot was commenced.  (Whitesake and his bum ankle did LBCs while we moseyed).

Warm-o-rama:

  • Imperial Walker – 15 IC
  • WindMill – 10 IC
  • SSH – 20 IC
  • Balance Merkins – 10
  • Moroccan night clubs – 10 IC forward, 10 IC reverse 🙂
  • 10 LLS, IC

The Thang Part I

We counted off by 4 for the 4 station kettlebell work out:

Station 1:

  • KB Swings – 20
  • Single arm row – 20
  • Goblet squat – 20
  • Take a lap and go to station 2

Station 2:

  • Curls – 20
  • Single arm floor press, 10 per arm
  • Tricep Extensions – 20
  • Take a lap to station 3

Station 3

  • Single arm snatch – 10 each arm
  • American Hammer – 20 single count
  • Tiny Tim deadlift (75lb bell) – 15
  • Take a lap to station 4

Station 4

  • KB Turkish get ups-5 each arm
  • Big boy situps – 20
  • Stationary reverse lunge -10 per leg
  • Rinse and repeat once

The Thang Part II

Balls to wall while guys on the ends did 3 burpees

Moleskin

Announcements: Savage race 5/18, Kids workout at the Deep on 5/25;

Prayers for Enrique, injured PAX, Thanksgiving.

Like you all, I get some much more out of this than I put in and I am grateful beyond words.

Wolverine

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Burpee Bonanza

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It was a beautiful 60 degrees Fahrenheit (15 degrees Celsius for the Canadian viewers) at the Colosseum this morning as 10 PAX decided to show up and get right. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the front of the school followed by some toy soldiers and butt kickers to warm the legs up. We then headed over to the back of the school by the half wall for warmups.

Warmup:

  • 20 Side Straddle Hops
  • 10 Cherry Pickers
  • 10 Low Slow Squats With Air Hump (Aka Fun House Special / Aka 3 Amigos). Demo compliments of Fun House.
  • 10 Merkins
  • 10 Moroccan Night Clubs

We headed over to the half wall for some YouTube classics.

  • 10 Muscle Ups
  • 10 Wall Mountain Climbers
  • 10 Muscle Ups
  • 10 Wall Mountain Climbers

Moseyed over to the basketball courts for some cone work. Cones were setup with the same yard markers as a football field including the end zone. There were 11 cones each 10 yards apart.

Before we got started we briefly discussed the Q source purposefulness topic this week.

To live right a man has an ultimate purpose in mind.

To live right requires self-sacrifice.

Living right helps a man to stay right.

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

Since we were in the spirit of football in May, we continued the theme and did some lineman drills. We did 20 yard intervals of partner bull rushing (110 yards down the field and 110 yards back).

We line up for suicides. 50 yards and back. 110 yards and back.

Circled up for six minutes of Mary, then headed back to COT for prayers and praises.

JWow

 

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Off My 4th Point of Contact to Q

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The disclaimer was remembered, although, I was reminded that it was incomplete. F3 cannot be sued.
Moseyed to the HD parking lot – High knees, butt-kickers etc. Karoke is not a good warmup if you are nursing plantar facitis.
Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner and slow/old-man/windmills.
Moseyed to the back of Target where the bad ideas started – probably as a result of being a slug for sometime. We did several rounds of 7’s between the walls, by the dumpster; interrupted by the Peoples’ Chair. Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Monkey Humpers and Squat Jumps. Rd 3 – Mode: Crabwalks, Rosalitas and Freddie Mercury. Rd 4 – Mode: Hop, Calf-raises and Bomb Jacks.
Moseyed 10 feet to long, back wall of Target for Peoples’ Chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were a badder idea.
Moseyed to Best Buy for a brief taste of core exercises. I needed the core to start working of my large sit-up muscle.
COT: Prayers for families and loss of loved ones and for difficult conversations to be had with friends. Praises for new jobs and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Jedi for getting me out of bed with the opportunity to Q. It is always an honor. Tater.

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31 Heroes

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Disclaimer
Short Mosey
Warmup:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Cherry pckers (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1
Honoring the 31 Heroes of Chinook flight Extortion 17, shot down in Afghanistan in 2011.
Routine
Partner up
Partner 1 runs 400M loop
Partner 2 begins exercise routine:
31 LBCs (switches to heels to heaven about half way )
31 CCD’s (switches to Dips)
31 Squats (switches to Calf raises)
P1 picks up where P2 left off
Cycle through for 31 mins

Run to Pull up bars
Thang 2
Honoring Senior Chief Petty Officer Kraig Vickers (one of the 31 heroes aboard Extortion 17).  Kraig was a Hawaii native.
10 L pullups
10 toes-to-bar
10 chin ups
10 knees-to-elbow
10 Burpee pullups

Mosey back to COT area
Five minutes of Mary

COT
Prayers/Praises
Goruck went well and no injured PAX
Prayers for Stang and his family with the loss of his grandfather; prayers for those in medical care; praises for PL’s baby getting past eczema.

Welcome FNG Alchemy, who is Dirty Harry’s nephew in the CLT area for some weeks and will be posting with us.

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3rd F Convergence- Mentorship

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  • QIC: Gekko
  • When: 05/24/2019
  • Posted In: 3rdF

From 6:15 – 7:00

At Eternal Church (behind Zaxbys)

Come join a conversation about Mentorship!  Learn from others that have taken a step to influence the next generation outside of their home.  Come hear about the importance Mentorship,  come here about the impact it can have in our community and come ask questions.  Be prepared to be challenged and be willing to take a step into the fire called Life.

If you are a father looking for tips on  influencing your teenage children (or future teenage) or if you are looking to get connected into ministries that need mentors to functions.  Come hear from some #HIMs on the topic.

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Who knew monkeys could vacuum?

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Bermuda Triangle – May 3, 2019

Pax
Radar (Q)
O’Reilly
Costanza
Two Ferns
Wolverine
Chop Block
Homebrew
Captain Jack
Flux
Olaf (Respect)
Iced T

Warm Up:
11 PAX gathered at The Bermuda Triangle for a Q led by Radar. I wanted to make sure I delivered a challenging workout – keep the heart rate up with some running and challenging exercises.

Disclaimer

Two laps around the track and then head to the soccer field for warm up.

Seal Jacks x 25 (IC)
Hillbillies x 10 (IC)
Windmill x 10 (IC)
Produce Picker x 10 (IC)
MNC x 20 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
We started off with doing some Lindsays aka Forties. Each pax started with 30 merkins sprinted to the other end and performed 10 plank jacks and sprinted back, then subtracted five from the first exercise added five to the second exercise. (i.e. 25 merkins/15 plank jacks)

Routine 2:
After the pax finished we lunged walk back to the end where we partnered up and did vacuum cleaners. Partner one in wheelbarrow position performed five derkins and then wheelbarrowed to the second line. We did this five times or to five lines and then did a reverse wheelbarrow to each line for one rep. After partner one performed the exercise, partner two took his turn.

Since we all had a great time with the vacuum cleaners. I thought what better way to bond than with some howling monkeys. In a circle, the pax grabbed their ankles and the first person does ten monkey humpers followed by the next person and so on. We did two rounds.

Routine 3:
Next we took a fellowship mosey to the picnic tables where we did 50 dips, 25 box jumps, 50 incline merkins and 25 Rocky Balboa’s.

Before ending the workout we had a few minutes of Mary.

  1. Makhtar N’Diayes
  2. Big Boy Sit Ups
  3. Dying Cockroaches
  4. Slow Slow Squat
  5. Crunchy Frog

COT

Prayer requests: We had quite a few today and we lifted them up in prayer.

Announcements: Go Ruck Challenge Send Off, F3 Father’s Day, Pancake Breakfast at New River Church (5/4)

Thanks for the opportunity!

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Loops Around Old Kingsley Pond

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Five was the number that hit the road (briefly) with the weekly Laces Out run.  We ran to through the old Kingsley business complex, stopping briefly for a few standard-fare warm-up exercises:

  • 10x SSH
  • 10x Windmills
  • 10x Cherry Pickers

The route from there was to loop the pond as many reps as time would allow.  MacGyver and Corruption decided to go rogue and alternate pond loops with larger “Kingsley Loop” loops.  Mileage ranged from 5-7 miles amongst the group.

Strong work by all men!

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Short Circuit at the Swamp

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Time seems to be something YHC lacks nowadays. Thank goodness Cha-Ching asked me to Q at the Swamp a month ago, because I probably would have declined had I known what my schedule would be like. Nevertheless, I made good on my commitment and kept the Q. Taking all of my recent Qs and smashing them together, I came up with today’s workout in about 5 minutes and hoped that it would go well.

At 0515, the five brave PAX for today’s bootcamp (seems many are “resting” for a heavy backpack thing) were debriefed and off we went on a mosey “the wrong way” out toward 49. We kept a moderate pace, but needed to get all the way to ULTA and still have a couple minutes to warm up, so it wasn’t slow.

Quick warm up of 10 windmills, 20 Moroccan night clubs, and 10 thigh masters (per leg…crowd pleaser). Then came the explanation.

Five minutes to complete the circuit of five exercises. One minute to run to the next place. One minute rest. Repeat for five full circuits.

Exercises:

  • 50 American Hammers (per side, so double count)
  • 40 merkins (just normal merkins)
  • 30 squats
  • 20 bomb jacks
  • 10 burpees

Runs were roughly 400 m each. We started in the parking lot in front of ULTA. Ran to the bank. Then back out to Walker Branch to wrap around the long way to Target. Then up and around the other side of Old Navy. Then back to Target and over to Just Fresh. Then finally out to the road, around to PetsMart, and back to COT.

Totals:

  • 2.15 miles run
  • 250 American hammers
  • 200 merkins
  • 150 squats
  • 100 bomb jacks
  • 50 burpees

Every circuit got done with 1-2 minutes to spare of the five minutes, so we usually grabbed 30-45 seconds before running, as the runs took more than a minute each time. Still got our minute rest between circuits, which was definitely appreciated in the end.

Met up with ruckers at COT. Announcements are in the newsletter (upcoming convergence on the 24th, so keep your eyes open for that). Prayer requests. Pray and go (some bounced out quickly).

NMM

Nothing substantive to say here. The theory behind this was, I know high-intensity intervals are effective, as are EMOM workouts. I didn’t want some people to get big breaks and some to get no breaks, so I smashed these ideas together. Five EMOMs became a five-minute cap for a circuit. Quick run. Then the rest (which is important, as it allows you to push hard during the circuit). Repeato. So often we leave out the rest to keep pushing, but the rest time is actually beneficial to pushing harder during the working portions and building cardiovascular capacity. I’m not big on “taking 10s” because we’re tired, but planning rest intervals into the workout: good idea.

Thanks for the opportunity, Cha-Ching, and great push everybody.

Jedi

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30 Day Ab Challenge – Round 2 – Summer 2019

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Summer is here, so it is time to get that core firm and tight. Everyone wants to look good at the beach. But working on your core benefits not only your ego but your overall health and performance as well.

I’d like to say I am in above average physical condition, but I have NEVER had a good, solid core. I’m not talking about Tesh-like 6pack abs, but a good overall solid core. For one, I do not pay attention to the Queen (nutrition) as much as I should, but I also do not pay much attention to working my core other than F3 posts. That results in sporadic core work. Sound familiar to everyone? BTW – Tesh puts in ALOT of work towards being in the condition he is in. Kudos to him. I am not going to ask you all to do that level of effort. But what you will be doing is focusing on your core for 30 days straight.

Here is the lowdown on the 30 Day Ab Challenge, Round 2:

  • It will be an App based workout program. Download the following app:
    • For Android: “Six Pack in 30 Days – Abs Workout” by the app developer Leap Fitness Group.
    • For Apple/iPhone: “Six Pack in 30 Days – 6 Pack” by the app developer ABISHKKING LIMITED
  • THEN GET AFTER IT!!
    • Taylor the workout to your ab/core goals – 6pack chiseled, stronger core, or losing belly fat. You can choose different levels of effort by choosing what you want to focus on.
    • Each day the app gives you a new workout.
    • It gives you tutorials on how to do the workout and shows proper form.
    • If you want to choose a different app or do your own F3 exicon workouts, then you do you, but keep it solely focused on ab/core work.
    • Any and all ab/core exercises done during an F3 post DO NOT COUNT. We want extra attention on our core.
    • Standard F3 disclaimer applies. You know your body. Don’t get hurt. Live to fight another day.
  • First workout starts Monday 6/17. This is the day after Father’s Day. Make a commitment to yourself and your loved ones to get better!
  • You workout when, where you want. It can be done before or after a normal F3 post or at your home on your own time.
  • TRY NOT TO MISS A DAY!!
  • This will be honor based. No signups. No spreadsheets to track it.
    • BUT……we will shield lock each other!! There will be a Twitter DM group created by YHC so we can all encourage each other on as well as hold each other accountable.
    • A Slack comz channel “30 Day Abs Challenge” has been created. Join in as well.
  • Find a battle buddy, a shield lock to hold you accountable!!
  • Try to pay attention to The Queen (your nutrition) while doing this. Keep that progress moving forward.

>> TO GET IN ON THE FUN:  Your commitment to this challenge will be registered by your HC to the Twitter posting of this Preblast and/or if you join the Slack channel noted above. When you HC on Twitter I will add you to the Twitter FM group. Then you are in! <<

Now in the end I am not saying you will have washboard abs, but if you stick to the daily exercise regimen and pay attention to The Queen, you WILL get better.

An individual working towards a goal is one thing, but a group can accomplish great things. Let’s accomplish great things together! YOU can do this! WE can do this!!

-NASA

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3 PAX, 1 Route

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3 PAX.  1 Route. Warm early morning for a run.  Spring is gone.  It is now summer.

There are times when posting to an AO that big numbers mean big impact.  Here to tell you that impact knows no such constraint.  Running gives the opportunity for real discussion and relationship building.  And if you run with the same guys enough, you will get sharpened, wiser, tougher, humbled, confronted and better.  Today’s run was the epitome of an “impact run”.   Negative splits and deep convo, made for a 5.3 miler feel like a walk in the park.  Yet again, F3 is more than a workout!

 

Funhouse (proxy for Gecko)…. someone had to write it…..

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