Cone heads

Leave a comment

First I want to thank Jiffy for the opportunity to lead the PAX today. 15 guys showed up and this was the biggest group that I had Q’ed for . I spent an hour or so the night before reading up on the exercise database found in the F3 website. The first exercise I introduced was the kimono dragon. It’s best described as a Peter Parker but you actually move forward. Note: very hard to execute backwards. This new move was implemented in the warmup.

Then we moseyed to soccer field for the main event. We started on the goal line and I had placed cones 10 yards out .First we did DMC. It’s a duck walk, merkins, and a bear crawl. Duck walk to the first cone, 5 merkins, and bear crawl back. Duck walk to the next cone(20 yards) and do 10 merkins and bear crawl back with increasing by 5 merkins every cone until we reached 50 yards.

The next thing we did was lunge walked to the first cone and did 10 squats and lunge walked back and progressed through each cone adding 10 squats each time. This was painful. A total of 150 squats and 300 yards of squats .

Next we paired up and partner 1 ran to the first cone, did 5 merkins and ran back. Meanwhile partner 2 is doing flutters . Each partner ran to each cone and did 5 pushups and ran back .

6 minutes of Mary and then the end .I looked up a new ab exercise called Dr . W .I still don’t fully understand what that is so you should go look it up .

Thanks agaun!

Wegmans

TClap |
2

Moderate rain day and extra moderate day

Leave a comment

It was really rainy…and about 48 degrees…and really did not feel like old men weather…

disclaimer

we got less than a half mile of running during the 45 minutes…lots of cadence exercises and broga

lots of #mumblechatter and cheese farts…it was weird, odd tasting, and wonderful…my favorite topic was MC Hammer songs, personally, #2legit is still the best. Crab Cakes has a solid base of knowledge of all things MC Hammer. It is almost never the star, but always the entourage that creates the spiral downward…remember that in your own life.

COT/Prayer or Praise/ BOM

If you actually read these backblasts- let me know the next you see me…

If you were too scared to post you missed out today…absolutely a good time

AYE!

CSPAN

 

TClap |
2

Assault on Hill 5-11(Crows Nest)

Leave a comment

This is the first Q I have had since at least january.  I knew I wanted to do something that would be a slog and make good use of the terrain at Crows Nest. After a brief mosey to do COP, We did a Bataan Death march(five burpees for the man in front) to the fence behind the elementary school and back to the big hill overlooking the baseball field.  The main event was to be a series of 5 elevens. hence the title:

1.Squats at top, merkins at bottom, (starting with 10 on bottom for all evolutions)

2. freddie mercury  top monkey humpers bottom

3. LBC top and Burpees bottom

4.Jump squats top and mountain climbers bottom

5.big boy sit ups up top and peter parkers at bottom

We only got to the third evolution about midway in, and I mixed up the order reading my winky in the dark, so the third evo we did jump squats up top instead of LBCs. Its probably good we hit time, because I could tell in myself and the PAX that we were running out of steam, practically walking up hill at the end.

I mentioned this to PAX in attendance that it dawned on me that the repetitive and difficult nature of the thang I devised was not unlike what I feel I am currently going through professionally. I have been working for nearly two weeks straight with no day off and no overtime compensation because I am salaried. I find myself in a job and career field in which I have no future I could see myself in. I live alone and with a schedule like mine its practically impossible for me to have a normal social or romantic life. But day after day I go in, because I am certain that this is not the end of the road. I know that six o clock will hit and I will not collapse. So too will I find a new opportunity. We didn’t take Hill 5-11 but we fought through it till the end.

 

 

TClap |
1

More Than a Workout at “The Creek??”

1 Comment

I was wondering whether or not to post a backblast, since this was an unofficial gathering. But the 5 core principles were met, there was a shovelflag, and more importantly – this is exactly what F3 is all about.

One of our dear PAX, Witch Hunt, who – I found out after a long time digging through his entire Twitter feed to find his VQ date – is one of the original core reasons we have any AOs on this side of the bridge, has been unable to post almost at all since the birth of his 2.2 (his third kid, still not sure how counting them works, wouldn’t the first be 2.1 and so on and collectively they are your 2.0s?). It had been decided at recent CoTs that we were going to try and bring the workout to him. So we got some guys together and found a time that Witch Hunt could go for a run and Royale met up with him and they ran over to the clubhouse to find several of us waiting for him. Surprise!!

Why did I need to find Witch Hunt’s VQ date though? Since this was a surprise mainly to get him back to a workout, I went and found his first BackBlast on the website so we could do the same Thang. May 14, 2016. I didn’t have much time to do recon in my neighborhood to see exactly how we could replicate this workout but I had some vague ideas of what was around.

After some hellos and virtually no disclaimer…, sorry lots going on in my head at the time and no one was listening to me anyways since it was so informal, we did a long mosey through the neighborhood trail and found a deep, steep hill to attempt some hills with Krakens at the top. This was a quick Omaha since the hill was not “flat” at all….. and you could barely find any footing. So instead we did laps around the gazebo and did 5 Krakens, then 4, 3, 2, and finally 1. This was simply labeled ‘The Deep’

Next we ran all the way back to the clubhouse for some ‘F3 Baseball’. Seems I have not spent much time, if any, on a baseball diamond so our diamond was much much larger than I’m told it’s supposed to be. One pair of PAX would run a lap around the clubhouse and pool while the rest did an exercise at the current “plate”. All pairs had to finish a lap before moving on to the next “plate”. This was a lot of merkins…

Home – Merkins
First – Squats
Second – LBCs
Third – SSHs

Something I added in to the mix, my neighborhood is redoing the mulch on the playground so I offered to move a couple of pallets of mulch from the parking lot =)

We then did a few hundred feet or bear crawl to get back to home plate.

Last thing on the original backblast ‘Walk the Plank’. This needed some modifying because I’m not sure what a front plank is, when there was also a pushup plank and a forearm plank on the list. Either way, we started in plank for :30 rotated up on one side for :30 rotated to the back for :30, other side for :30, then forearm for :30. This was definitely pushing the limit, which means it was the perfect time for 5 burpees to finish things off.

Name-o-rama
Announcements
Prayers/Praises and a super long 2nd F in the parking lot afterwards. YHC had a blast on this one everyone. This is the real reason I keep posting.

P.S. Jedi could not stop laughing the whole night. Also, be warned if you ever ask him about a Doctor in Paraguay.

TClap |
7

Board of Bad Decisions…a week late

Leave a comment

Realizing this is a week late, it is readily acknowledged that the bulk of the information contained herein is probably incorrect. But, this is the first opportunity YHC has had to sit before a computer, and since realization of obligation outweighs desire to further procrastinate, the outdated and inaccurate backblast is hereby submitted.

The call went out a day early for a replacement Q for Poopdeck, and since I was leaving town for a week, I thought, “What better way to make sure I get one last workout in with the PAX than to Q before we leave?” So, I foolishly committed, and seven HIMs more foolish braver than I posted on a pleasant Thursday morning.

There was some mumblechatter leading up to the disclaimer, including discussion on the structural strength of triangles and parking on glass shards. It was special.

Disclaimer made, followed by a mosey around the parking lot a couple times. I think we stretched a bit, maybe did some windmills, some squats, and I know we did some merkins. Then we went up to the parking lot by the abandoned grocery store. I don’t know what it was. We were in cat lady territory.

In the parking lot, cones were laid out. Three cones marked “center,” with four cones lined up in 5-yard increments going one direction and four cones lined up in 10-yard increments going the other direction. PAX divided into two teams of two pairs each and the Board of Bad Decisions made its debut. The general guideline: teams compete in assigned exercise to determine who will choose from the board. Winning team would then pick a number (1-6; pushing exercises), a letter (A-F; static exercises) and a shape (I think we had circle, square, rectangle, oval, trapezoid, and triangle; movements). The numbered and lettered exercises would be performed in pairs, with partner A doing one set of the assigned number of reps of numbered exercise while partner B holds assigned letter exercise. Then both partners would perform the shape movement to the cone 5 yards away, run back past center to the 10-yard cone on the other side, back to center, movement to second cone on first side, run to second cone on other side, etc. It’s like a double-sided suicide cupcake. It really makes more sense when you’re DOING it, though double-sided cupcakes sound delicious.

You’ll have to trust me on that.

Round 1:

Teams competed in static crow hold. It lasted maybe 5 seconds. Do more yoga.

Exercises:

4 X 25 squat jumps per person

Hollow body rocks

Burpee broad jumps (these were only done to 5-yard cone each time)

Round 2:

Teams competed in 15 burpees. Same team won this round.

Exercises:

5 X 20 lunges per leg per person (this took FOREVER)

Planche plank (like plank, but with hands under hips)

Sneaky gorilla

Round 3:

No competition. The team that kept losing got to choose.

Exercises:

4 X 25 Makhtar N’Diayes

Al Gores

Walking humpers (walking in monkey humper position; we only did the 10-yard and 20-yard cones on one side and the 20 and 40-yard cones on the other)

We ran out of time to go any further. Quick mosey back to COT, where there were some announcements and some prayer requests. All I remember is, there are a lot of us with friends and family members with serious health issues. Please be in prayer for them, the people caring for them, and our brothers who are affected.

Thanks to Peg for the opportunity to do this, and to the PAX who showed up and dealt with my insanity. They learned mid-way through that this was originally supposed to be for one of my BEYOND Q’s, but I didn’t have a good place at the AO to do it, so it got shelved…and modified. There’s a harder version that will make an appearance sometime soon.

TClap |
1

Slow Burn Deck of Pain

Leave a comment

The morning started out cooler than yesterday…and everyone noticed that right away. That’s okay, because what I had in store would keep everyone warm enough without question.

Started out with the standard disclaimer, then moseyed down the hill for the warm-up.

  • Butt Kickers
  • High Knees
  • Circle up
  • SSH’s
  • Cherry Pickers
  • Windmills
  • Imperial Walkers
  • Hillbilly Walkers

Mosey over to the side lot for the Thang.  Now, when we got over there the PAX saw the deck of cards and immediately knew what was coming.  I set the ground rules:

Aces are 1, Face cards are 10, we will use the value of the card and do that many sets of 10 of a given exercise, and each suite for that card will determine what exercise would be done.

We did 4 rounds in total, with a lap around the building in between rounds.

Round 1 – CORE; Round 2 – UPPER BODY; Round 3 – LOWER BODY; Round 4 – CARDIO with the ultimate goal to provide a solid and challenging total body workout!

So, we started out with a face card that meant we had to get after it right out of the gate with 100 box cutters.  And the mumble chatter turned at that very first exercise of round 1 ;-).

Overall, we did hundreds of exercises, some more than others, but the exercises completed for each round were as follows:

  • LBC’s (Hearts) – We did about 60
  • Flutter Kicks (Clubs) – We did 100
  • Box Cutters (Spades) – We did 100
  • American Hammers (Diamonds) – We did 80

Run a lap around the building

  • Merkins (Hearts) – We did 80 or 90
  • Carolina Dry Docks (Clubs) – I think we did 70
  • Moroccan Night Clubs (Spades) – I think we did 40
  • Overhead Hand Claps (Diamonds) – I think we did 50

Run a lap around the building

  • Squats (Hearts) – I can’t remember how many we did
  • Monkey Humpers (Clubs) – We did 100
  • Apollo Ohno’s (Spades) – I think we did 40 or 50
  • Lunges (Diamonds) – We did 10 each leg

Run a lap around the parking lot to save time and get the last round in

  • Peter Parkers (Hearts) – I think we did 40 or 50
  • Mountain Climbers (Clubs) – I think we were in the 30 or 40 range
  • SSH’s (Spades) – We did 80
  • Parker Peters (Diamonds) – I think we did 20

Mosey back up to COT

There was a lot of complaining, but I was really proud of all the PAX as they pushed through the pain and discomfort and came out their comfort zone.  Moderate is a state of mind, and I will admit that a lot of times I tell myself I can’t do something, but then when pushed by the PAX I find out, hey, it hurt like crazy, but yes, I can do that!  Today it was my turn to lead the PAX and push them.  I’m feeling it for sure now, and I know they all are too…but I wouldn’t change it for the world!

Smithers…Out!

TClap |
4

Laces Out Happened

Leave a comment

It happens every week. I usually go when I Q because it’s like 15 minutes earlier than other workouts. But I’m glad that Nomad in his effort to help those that struggle with the fartsack, keeps me in rotation.

So we ran 5.5-6.5 (see me for the 5.5, MacGuyver for the 6.5). It was a great route with some challenging hills (check Strava). Sam Smith. Harvest Pointe. Nuff said. YHC was the 6.

Oh, Cyclops had his first post at LO. The yearlong EH from STH paid off. He was there too. Thanks for the opportunity and the push guys.  Great to meet MOAB!

Zima Out

TClap |
5

The Hive_Friday Leg Day for A$$kickin April

Leave a comment

A$$kickin April rolled into The Hive this Friday and it was a gorgeous day indeed.

Tesh was nowhere to be found and YHC got the call to the bullpen to Q, so I jumped at the opportunity.

  • Warm up
  • We did a bunch of Leg exercises with Kettle-bells and ended with 100 calf raises
  • Kettle-bell suicides between stations

During the workout it was like the two old Muppets in the balcony, listening to Spitz and Lugnut discuss the dark side of the moon. Not the Pink Floyd album but the actual moon and if its visible…..no idea where that was going or coming from.

  • Prayers for many dealing with health concerns
  • Prayers for kids going to prom this weekend
  • Prayers for Badger and all PAX going through tough times of life

Our worthiness is not what we should focus on when in need or struggling but rather the Love of God and his son. The fact that even in our mess, he gave it all for us….which proves we are WORTHY!

CB out!

TClap |
2

Footloose- The Fort

Leave a comment

Disclaimer

Mosey to other Church parking lot. Dynamic Warm-up- high knees, butt kickers, knee to chest, ankle pull to chest.

Circle up- SSH, windmills, hill Billy walkers, Mtn. Climbers, Peter Parkers

1st set Mosey to top of hill 10 plank jacks mosey down hold plank for the 6

abs- in cadence LBCs, Hello Dolly’s, American Hammers

2nd set up hill 10 SSHs down hold 6

Upper body- in cadence Merkins, Moroccan nightclubs, Jack webs 1-10 4-40,

3rd set up hill 10 squat jumps

Lower body in cadence- Squats, 3 different position calf raises, pistol squats.

4th set up hill 10 more SShs.

To newly paved parking lot- Partner up.

while partner 1 does exercise partner 2 runs to end of lot and back.

  1. LBCs
  2. Flutter kicks
  3. roselletta
  4. hold feet up six inches

Mosey back to COT

Prayers and praises- Beacon health issues, Badger and family, Job situations, unspoken.

Announcements- Strawberry festival, cannoli run, Operation sweet tooth run, Convergence for Whetstone on Saturday.

Thanks for allowing me to Q. Always great to get to Q someplace I haven’t before

Backdraft out

TClap |
2

Tires, sledgehammers, dumbbells and ropes

Leave a comment

I saw that Royale was on Q once again so I decided to step up and steal the Q from him, great opportunity to lead a group of 19 PAX that decided to get better. Jedi, Olaf and Cha-Ching went for a pre run unaware of the beat down that was planned staring at 5:15.

Quick disclaimer  and welcomed one FNG (Hawkeye)

We started the warm up with a 2 minute run around the parking lot and then circled up for the following:

20 Windmills

20 LBC’s

20 side straddle hops

10 worst merkin ever, non stop from werkin to merkin to derkin

We moseyed to the boat-trailer parking lot  for the real thing, quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, from station  1 to 2 and 3 to 4 we run, from station 2 to 3 and 4 to 1 we bear crawled, exercises were listed as follow:

STATION 1

-> 15 big boy sit ups

-> 20 rosalitas

-> 30 Sledgehammer swings (15 each side)

-> 30 Heel Touches SC

-> 30 Dying Cockroach SC

STATION 2

-> 10 two hand triceps ext

-> 15 two hand biceps curls

-> 25 dumbbell swing

-> 30 Makhtar N’Diayes

-> 50 Carolina drydocks

STATION 3

-> 10  Tire flips

-> 15  Low slow squats IC

-> 20 lateral lunges  (10 each side)

-> 30 jump squats

-> 50 calf raises

STATION 4

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 plank jacks

-> 50 Shoulder taps

Each group was able to complete 7 stations (one full round of all 4 station plus 3 stations depending on the order each group started), timing was of the essence, first full round was completed in about 17 minutes (26 minutes into the workout) but exhaustion sat in and second round took longer, everyone pushed themselves hard and that “extra 40%” effort was burned during the second round.

With 2 minutes to spare we sprint back to COT for announcements, prayers and praises.

Welcome back Brickhouse and FNG Hawkeye!!

Tinsel out…

TClap |
10