Quagmire- Where it all Started

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14 plus an FNG  in the warm and muggy Gloom at Quagmire. This AO is where I posted for my first time back on 2-18-19. Bones’ Eh’d me for 12 full months before I gathered the gumption to get after it. Lutefisk had the Q for a coin flip beatdown. Couple of the regular Pax picked me up in the deep 6 for the next 3 weeks while I got my legs under me.  Will be eternally great full to those guys for keeping me going day after day.

Quick Disjointed disclaimer at 0515 and off we go on a quick mosey across the AO to the Tuesday Morning parking lot.

COP

20 SSH

20 imperial walkers

20 Hillbilly Walkers — At this point Cornhole did me a solid and advised the PAX we did have an FNG in the mix. Need to work on my Openers/ disclaimers and such- Thanks Cornhole.

20 fast and slow Windmills-Based on the Mumble Chatter the Pax like very slow windmills- I like to keep the pace up.

20 Weed pickers

15 Flutter kicks

Roll to Plank for 30 seconds then into 3 rotations of Downward Dog and honeymooners.

Mosey to Target for the fun

The Thang

Red Ball Workout with Suicides. Side Note- Had the Weinke all ready to roll last night when I stopped to cook supper and my son deleted the entire thing. So who knows what the comparison between what we did and what I had on paper would have actually looked like.

Rep Counts 10-20-30

Exercises

Ball 1: Burpees–Run to ball 3.

Ball 3: BombJacks- Suicide back to Ball 2 up to Ball 4.

Ball 4: Squats- Suicide back to Ball 3 up to ball 5.

Ball 5: Werkins- Suicide back to Ball 4 up to Ball 6.

Ball 6: Merkins- Suicide Back to Ball 5 up to ball 7.

Ball 7: Diamond Merkins- Suicide back to ball 6 up to Ball 8.

Ball 8: Big Boy Situps- Suicide back to Ball 7 up to ball 9.

Ball 9: LBCs- Suicide back to Ball 8 up to Ball 10.

Ball 10: Box Cutters- Mosey back to Start

Rinse and repeat  increasing as stated 10-20-30

Was shooting for 3 rounds. Most got in 2.5ish.  2-3 HIM completed all 3 rounds like the beasts they are. All accelerated. Non partner work but lots of guys picked each other up and worked together to make it happen.

Long Mosey back for COT right on time.

FNG- Jason Holland- LT. Colonel in the US Army now known in the Gloom as Cloggs.

Announcements

Newsletter- Sweati upcoming.

Prayers- Cloggs is taking his new command of the MEPs Facility in Chicago and traveling back today.

Sick/injured and traveling PAX.

Thanks Jedi for allowing me to lead where I got my start.

Duck Out

 

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BIG DAY at THE YARD!!

11 showed for THE   YARD this past Saturday.

4 elected a pre-run.  3 for a 10K:  White Lighting, Harry Carry and Cake Boss with one for a  5K: Twister

Disclaimer was provided with the admonition that part of the “moderate” is that THE YARD  is only :50 long.  So, off to the THANG:

Warm up – SSH, Plank Work, Lunges and very slow and low squats!!

The PAX were given the option of using a Cindy (cinder block) or a rock for the balance of the workout.  Five PAX elected a Cindy – excellent choice.

Mosey to hill (gentle slope) at entrance of  FMMS.  Here the PAX executed a Jacob’s Ladder of 10 (not 7) with Bomb Jacks and Jump Squats carrying their “coupon”up and down the gentle slope.

Next, mosey to parking lot to south of FMMS and execute a two rounds of:

  1. 20 curls
  2. 20 prone presses
  3. 20 skull crushers or rows

Mosey back to the gentle slope at entrance

2nd Jacob’s Ladder of 7 with Merkins and Squats with three rungs achieved before moseying back to COT for a bit of ab work.

The MOLESKIN: why the burden – besides enhancing the workout, the extra weight represents the burdens that we all carry around with us – let’s loosen those by giving them up to our Lord!!

 

 

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  • QIC: TWISTER
  • When: 06/13/2019
  • Posted In: Footloose

A short notice at Footloose for Twister!

 

The Warm Up –

Standard Disclaimer + how to moderate!!

20 SSH, 20 LSS, 10 Merkins followed by general stretching.

Mosey to whatever church is immediately south of First Baptist (too many to remember)

The PAX worked through three pain stations and ran stairs after sets of three exercises:

  1.  With Cinderblocks – 20 curls, 20 prone presses, 20 skull crushers
  2. 20 LSS, 10 Burpess, 20 Donkey Kicks
  3. 20 4ct. LBCs, 20 Gas Pumpers, 30 4ct. Flutters

The PAX mannaged 2.5 circuits before heading to COT for a little Ab work.

The moleskin- Hey folks, its takes a village and it takes HIMs to step up and volunteer.  Without leadership many of the things we like and activities that we and our families like to participate in will not happen – volunteer!!!

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Dance Party at Varsity

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Nine men came out to the party.  Weather was perfect.
Warm up
Mosey Run
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Thang 1: Elevens
Pull ups at the top of the hill
Bobby Hurleys at bottom
Start at bottom of hill

Thang 2: Global Warming
side shuffle in a circle and call exercises
SSH
Bobby Hurleys
Mountain Climbers
OH claps
Arm Circles
Etc

Thang 3: Sally Routine
Low plank/high plank [Flower by Moby]

Five minutes of Mary
Abs: LBC, freddie mercury,

Word of the month is: Salvation
This verse spoke to me: Matthew 7:13. Reminds me of the guardrails we need in our lives.
The Narrow and Wide Gates
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”

COT
Prayers/Praises include: all the school kids at home and the energy they have during the summer months.

music playlist:
Takin’ care of business (BTO)
Big Bottom (Spinal Tap)
Back Door Man (the Doors)
the Man (the Killers)
Immigrant Song (Led Zeppelin)
My Hero (Foo Fighters)
Fire (Jimi Hendrix)
19th nervous breakdown (rolling stones)
Today (Smashing pumpkins)

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June Birthday Q at Laces In – Act 2

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Shady and Deacon kicked off June at Laces In with a dual Q that left little time (if any) for mumble chatter (thanks Kraken Burpees).  YHC called his own number today to keep the birthday Q theme going and the number 45 was the goal with each exercise…..well mostly.

After it was declared there were no FNGs and disclaimers were voiced and assumption of risk delegated to all gathered, we moseyed off….sort of.

Many PAX were expecting a longer run to COP (which was later delivered) but before doing so, PAX stopped at the flag, recited the pledge of allegiance and gave tribute to all who serve that we may have the privileges our freedoms grant us.  After those few moments of thanks and gratitude….we were off past the Hive lot, the band lot all the way to the 21 hill for a little COP.

Morrocan Night clubs X 23 (I/C) – Mumble chatter volume 5/10

Windmills (Trucker approved) X 12 (I/C) – Mumble chatter volume 7/10

Imperial Walkers X 12 (I/C) – Mumble chatter volume 8/10

5 burpees OYO – mumble chatter volume 1/10

Mosey briskly to the main event: 45’s – mumble chatter volume: inaudible

YHC led PAX back to the band lot where cones suddenly appeared.  The prior mosey intentionally (YHC’s 2019 word) went away from the cones in the hopes PAX did not see them – mostly successful (I think).  Upon finding the cones in 4 corner format with one cone in the middle, YHC called out 10’s at each of the four cones (adding up to 45 for each exercise) – consisting of the following:

Cone #1 – 9 BB Sit ups, Lunge Walk to center cone, 1 merkin, run back to cone #1; 8 big boy sit ups, Lunge Walk to center cone, 2 merkins, run back to Cone #1, continue sequence until reaching 1 big boy sit up, lunge walk to center, 9 merkins and run back to cone #1

Cone #2 – 9 burpees, run to middle cone, 1 squat, Lieutenant Dans back to Cone #2, 8 burpees, run to middle cone, 2 squats, Lieutenant Dans back to Cone #2, continue sequence until 1 burpee and 9 squats were done.  Move to:

Cone #3:  9 Carolina Dry Docks, run to middle cone, 1 merkin, run back to cone #3, 8 CDD’s, run to middle cone, 2 merkins, run back to cone #3, continue sequence until 1 CDD and 9 merkins were done.  Lastly: Cone #4:

Cone #4: 9 flutter kicks each leg, lunge walk to middle cone, 1 heels to heaven, run back to cone #4, 8 flutter kicks each leg, lunge walk to middle cone, 2 heels to heaven, run back to cone #4 , continue until…..well you get the idea.

YHC had to call time at 5:57 – Straight Up was the king well into the sequence at cone #4, if not completed.  Many PAX had things to say about the number of lunge walks.  I don’t know why.

A run from the band lot back to the flag reconnected us with 3 Laces Out runners for COT

Announcements – Hog and Coyote this Saturday in Rock Hill. Straight Up leading a trail run at Crowders on 6-22, Read your newsletter, Spend father’s day with your M’s and 2.0’s – the golf course will always be there.

Prayers were lifted up for Gilligan’s recovery from surgery, High Stick’s daughter’s recovery, Trucker’s M and her upcoming interview and for all unspoken prayers held in the silence of the hearts of PAX.

NMM – The HIMs YHC has had an opportunity to be around over the past 6 months have truly helped personal acceleration and intentionality in my life.  Our greatest gift to one another is the ability to sharpen others and help transfer the habits that impact all of us leading lives of intentionally and virtue in all that we do. Here’s to another great year ahead for YHC and my sincere thanks to all the PAX who have helped shape and sharpen YHC.  Your work is appreciated beyond words.  Thank you brothers! I am 45, thankful and better because of all of you.

Cyclops

 

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Dora and Climbing Jacob’s Ladder

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Today we had 12 brave souls that came out for my sophomore Q….hopefully I didn’t disappoint.  No FNG’s and the Disclaimer was given.

We started with a slow mosey around the parking lot and warmed up with :

Cherry Pickers, Imperial Walkers, Overhead claps and Windmills…with help from the group my Cadence will improve

DORA made an appearance and made us do:                                                                                                            100 Merkins                                                                                                                                                                           200 Squats                                                                                                                                                                             300 Flutters

When that was completed we were entertained with Jacob’s Ladder                                                            10 Pull-ups down the hill for 1 Burpee and back up the hill for more pullups and so on and so on until we finished.

Back to COT for announcements and prayers and we were joined by two ruckers.

Thanks Punch List for the opportunity to lead these men

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Q School at Bermuda Triangle

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The recent tidal wave of new PAX throughout the region has sent AO numbers soaring, and the VQ bells ringing. Our mission in F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. One way we do this is rotating Q responsibilities at our workouts – giving each man opportunities to lead his peers. To support this effort, we need to provide the resources to build up these new leaders.

For three weeks in July (12th, 19th, and 26th) we’ll be having Q School at Bermuda Triangle. Three of our veteran Lake Wylie PAX will be leading the charge; sharing tips, strategy, and over a decade of combined F3 wisdom on how they Q.

Here is the schedule:

  • July 12th – Basic Q Techniques and Developing a Game Plan -> Wild Thing
  • July 19th – Q Execution and Adaptation -> Royale
  • July 26th – Advanced Qing -> Flux

As a reminder, Bermuda Triangle is from 5:00am – 5:45am. Don’t miss the boat!

Contact Homebrew or any of the Q School Professors if you have questions.

 

Stay Classy,

Homebrew

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If Wilt Chamberlain met Nicole (well he probably did)

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It was cool morning and 11 showed up for my Q at the Abyss. I gave a brief but full disclaimer. We did a fast mosey, because they don’t always have to be slow (I picked this up from a Backblast where Duck Dynasty “Cobain’d” for a fast mosey and Maximus said that they are fine and not really intended to be slow but they have evolved into being slow). We circled up for COP in the grass because only snowflakes circle up on the clean smooth asphalt and I ain’t no Snowflake (poor grammar intended).

COP was basically a modified Worse Merkin Ever Routine (hats off to Whitesnake who caught on after we departed the workout).
30 SSH in Cadence followed by 15 Ranger Merkins in Cadence (correct Merkins) – Royale said something about liking that I do 15 instead of 10 (or at least that is what i heard).
30 Seal Jacks in Cadence followed by 15 Werkins in Cadence
15 Smurf Jacks in Cadence followed by 10 Diamond Merkins
(O’Reilly does not like my COP’s, he would prefer Windmills or something like that, but see above – I ain’t no Snowflake) Kidding……Windmills are ok to do also.

We then took a long run around the school and then regrouped at the Monkey Bars where we performed a “Nicole”
(Nicole is one of the girls of Cross-fit. Set a timer for 20 minutes. Pax will complete AMRAP (As Many Rounds As Possible) of the following: Run 400m; Pull-ups AMRAP (As Many Reps As Possible) Mix up the pull-ups, chin-ups etc. as you see fit.; Repeato until the timer sounds.)

We still had time so we then started and almost completed the “Wilt Chamberalin”
(Space cones 100 ft apart. Length of basketball court. Line up at first cone do 100 lbc’s then run to second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.) Copyright got called out by a couple guys (O’Reilly) for bailing on the Lunges and jumping ship or “Turncoat” as O’Reilly kidded around saying should be his new F3 name. But O’Reilly did not realize that Copyright did like 500 Weighted Lunges the prior day.

I then asked if anyone wanted to say their reps and 1 Pax (Flux) stated he did like 100 Pull ups and like 6 Miles and I told him that I researched what “Nicole” averaged and he was almost as good as her. Of course I added to what ever Flux told me and tried to make him feel less of a man. I did no such research of course. Well it was approximately 12:30 and it apparently was in his head and he called BS on my research. I didn’t think it would have taken till 12:30 though.

Finished up with a COT a couple prayer request (Joie heading to Guatemala, Whitesnake has a friend in a dark place in life, and a couple others I am sorry I forgot them but I know now more than ever that the Lord heard them!!!!!!! I also had an unspoken one that is really heavy on my heart right now and engulfing my mind with fear so if you are ready this please include my M in your prayers.

Thanks Copyright for the chance to lead such a good group of men.

Two Ferns

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We don’t need no stinking drill bits – we’re at Quagtastic!

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Kicked off the fun with a short mosey to one parking lot over about 50 yards.  Started the warm-up with windmills (10x), low slow squats (10x), imperial walkers (10x), cherry pickers (10x), merkins (10x), diamond merkins (10x), downward dog 2x, and finally honey mooner 2x.  Laid on our backs and did some hamstring stretches and then stretched our backs.

On to more fun where we started off our tour “drill bit” style.  If you’ve been to WEP, then you know the drill.  Started off with a run to Petsmart and off we went…

  • Petsmart 10 bombjacks…run….
  • Home Depot 20 diamond merkins, then the 10 bombjacks…run….
  • Target 30 American Hammers (double count), then the 20 above, then the 10..run….
  • Verizon 40 squats (see above 30, 20, 10)..run….
  • BW3’s 50 flutters (double count and see the above)..run….
  • Kay Jewlers 60 calf raises, all 3 ways, then see 50-10 above

Next we toured over to the stairs where we found the gate to be zip tied so we improv’d.  Jacob’s ladder up and down the stairs where we did 7’s (exercises needed to add up to 7).  Started with 1 ranger merkin (or as Jedi refers to it as 1 real merkin) and 6 bupees.  To amp this up competition style we had semi-sick out of energy Bonsai go first and then Jedi trailed 8-9 guys deep.  If Jedi passed Bonsai, we would do a bonus exercise…and this happened so we got to do the below bonus.

Next tour was a short sweaty mosey over to the fountain which looked enticing enough to dive in.  Instead we did the below:

  • 3 Krakken burpees (for our bonus thx to Jedi)
  • 10 step ups (10 each leg)
  • 20 derkins
  • 30 dips
  • Rinse and repeat

Off to COT for name-o-rama and all things COT worthy!

Today’s message was inspired by what journey you are on as a man.  Are you just trying to get to a destination or do you have a mission and a purpose you’re focused on.  Are you inspiring those around you in a positive or negative way, do you need to make a change to what you’re doing, can you do it today?  If not, why?  Comments we make or actions we take can have a lasting impression.  Surround yourself with the right friends and make decisions that are impactful to your purpose.

Pleasure as always Jedi, thanks for the invite, and nice work out there men!

Shady

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Catch me if you can

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Nine men gathered at Gold Hill Elementary, weather was clear and lower 70’s.

Warm up
Mosey Run to small parking lot near entrance
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner
Burpees (OYO 5X)

Run back down

Thang 1: Elevens
start w/ 1 Merkin at intersection #1
run to intersection #2 (distance = 300′) and do 10 LBC’s
Run back and do 2 Merkins
run to other side do 9 LBC’s
procced until 10 merkins and 1 LBC

Thang 2: Catch you if you can/Tug of War
Need three light posts, equidistant apart
Partner up, size kinda matters
Start in center of area, where:
P1 does 5 Burpees
P2 crab walks towards their goal post/end
When P1 done w/ exercise, he runs and tags P2.
At that spot, P1 crab walks towards his goal, P2 stops and does six burpees
When P2 done w/ exercise, runs and tags P1.  back/forth continues until a pax reaches a goal.
Each iteration the pax adds two burpees (P1 = odd #’s = 5, 7, 9 etc, P2 = even #’s = 6, 8, 10 etc)
Alternate play: Bobby Hurleys/ Lunge walk or Burpee/broad jumps,

Thang 3: Global Warming
PAX in circle. Hold Al Gore while shuffling in a circle. Q shouts out exercise and amount (10 merkins, 20 Bobby Hurleys, 10 burpees, etc.).  Recover from exercise and shuffle in opposite direction. Rinse, repeat.

Short run to seven mins of Mary.

COT
Prayers/praise
Be careful and aware on the roads.  For most of us, it’s the most dangerous part of our day.

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