Variety Hour!

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RPG:

Thank you, Bassomatic, for allowing me to lead. It was a fun Variety Hour!

20 minutes of BROGA!!

4 parts:

  • Basic yoga – downward dog, upward dog, warrior 1, 2, 3, . . .
  • Posture yoga
  • Leg and hip stretches
  • Balance poses

40 minutes of running:

We headed down Regent Park Pkwy to the end of the sidewalk, ran back a bit and crossed street at nearest road on other side (Savion homes(?)).

In back of Savion homes, ran 2 long sprints (0.4 miles). 3 out of 4 of us weren’t “feelin’ it” so we ran back to COT.

Total run distance: 2.8 miles

COT: Cool praises, thanksgivings; prayers; reminder of 8k at Alcatraz manana

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“D-Day”

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3-26-19 Q at the Colosseum: “D-Day”

Normal disclosure and then a Straight Up! style warm-up (you’re gonna get movin’ . . .)

We then divided into 4 groups of personally-assessed fitness levels (no judgments):

a. Just getting restarted

b. I’m making progress, but man do I have a ways to go to meet my goals.

c. I’m not a FNG/newcomer anymore, but I have stagnated and am not at the echelon level yet. It may not be my goal, but I would  like to make a bit more progress.

d. I feel I am close to or already at an Elite fitness level for who God made me at this age. I want to keep pushing myself (some laughs on this one).

From here, I broke the groups generally up into groups of 3.

Theme: Growth

12 “D-Day” Stations. Today’s workout was in honor of my awesome now 12 year old: Yoshi:

Same general scenario throughout the workout:

  1. You are paired up with 2 other PAX. There are 12 stations.
  2. Each PAX takes a turn “leading” to the next station after the previous station has been completed with quality and quantity holding each other accountable. That includes the running pace to the next station and completing the exercises throughout the station.
  3. The “leader” of the next station reads the quote or question on the card and facilitates discussion as each person completes their 3 exercises if the exercise routines permit a discussion.
  4. If you finish an exercise before you transition to the next one at each station or you are waiting on another group to wrap up their station, you are to do “Flying Squirrels” as you wait. If you fail to do this your “leader” (at that station) will have to do 3X what you should have by himself. “Leaders” lead. Groups were asked to keep moving.
  5. If you are waiting on one of your partners to finish their exercise before you can use it (like dumbbells), do flying squirrels while you wait.
  6. You do not have to move to each station in order. Go to the available one as quickly as you can.
  7. If you finish all 12 stations, repeat.
  8. Returned at 5:52 to first bench area to complete 8 mins of Abs.

At Stations: from above do your appropriate group level a/b/c/d depending on which group you are a part of

Station 1:

Discuss your thoughts on this while you workout if your fitness level enables you to. is it right or wrong?

“In this world you’re either growing or you’re dying so get in motion and grow.” – Lou Holtz

“Every moment of one’s existence one is growing into more or retreating into less.” – Norman Mailer

Dip Bar: 8/12/18/36

Squats: 16/22/32/45

Broad jump (both legs at same time): 10/14/20/30

Station 2:

Discuss your thoughts on this while you workout if your fitness level enables you to:

“Progress always involves risk; you can’t progress to second base and also keep your foot on first.” – Christie Mason

The Donut: squeeze each with each hand one of these times: 30/55/70/90

Merkins: 20/34/48/65

Very high knees in place (each knee up is one): 40/60/90/150

Station 3:

Thoughts on C.S. Lewis quote: “Hardships often prepare ordinary people for extraordinary destiny.”

Wall bag squat thruster throws: 12/24/36/48

Step-ups (each leg): 8/12/16/22

Slow motion knees under hips flat back bear crawls: 6/12/16/24

Station 4 (Legs):

When you try to grow, do you write or journal your thoughts, challenges, experiences, . . .?

Box jumps: 10/15/25/40

Bear Crawls (1 full BC is both back legs move forward): 8/12/20/30

Bulgarian squats: 6/10/15/20

Station 5:

In your immediate surroundings during your week, how often do you crave feedback to improve or get better? Is is constantly, some, or not at all?

2/5/8/15 burpees then small sand bag carry 50 yards

Run to “the wall” and go over the wall (carefully) the number of times and run back go the station cone: 2/4/7/10

Plank with right arm high for 30 secs, Plank with left arm high for 30 secs

Station 6:

With regard to your craft, are you constantly pushing yourself to get better at your craft?

Wall squats: 30 secs/50 secs/60 secs/60 secs with one leg straight out for 30 secs each

Derkins: 8/14/22/34

Mountain climbers: 40/60/86/116

Station 7:

Run a lap at a ___% sprint: 30/50/75/90%

Station 8:

Are you one to set lofty goals, obtainable goals, or rarely set goals?

Run to behind the school to run hills: 2/5/7/12

Station 9:

Is this speaking to you today? “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

Large sand bag carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Kettlebell swings: 15/20/26/42

10 forward lunges then plank hold until KB reps are done

Station 10:

Thoughts on this quote? “If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell

Alligator walks: 10/20/30/40

Bomb jacks: 8/14/20/30

Bucket carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Station 11:

Thoughts on this quote? “All the concepts about stepping out of your comfort zone mean nothing until you decide that your essential purpose, vision and goals are more important than your self-imposed limitations.” – Robert White

Curls (don’t change the weight): 8/12/16/22

Reverse Lunges (1 leg is one rep): 14/20/28/50

The worst merkin ever: 1 Wide-armed merkin, 1 standard, 1 diamond, burpee up and then down, burpee kick-out (each direction once), 1 ply-clap merkin: 1/3/5/9

Station 12:

Sprints from cone to your car and touch the back wheel and go back to cone: 2/4/5/8

8 mins Abs:

60 secs each:

Figure 8’s

Tuck Planks

Rest 30 secs

60 secs each:

Cross Hop Planks

Scissor “V” ups

30 secs:

21 Crunch

Rest 30 secs.

60 secs each:

Upper Circle Crunches -left

Upper Circle Crunches -right

 

COT: Announcement, PRAISES-GOOD ONES!, Prayers, Send off

Thank you Jekyll for allowing me to lead.  Lots of fun, men. Thank you for joining me.

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Ruck Rotations

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Ruck a little ways to lot behind burger place.
3 rounds of the following:

  • 6 Curls
  • 6 Thrusters
  • 6 Tricep Extensions
  • 6 OH Presses
  • 6 Ruck Swings
  • 60 second OH Hold

Ruck a little ways to in front of Old Navy.
3 rounds of the following:

  • 6 Burpees
  • 6 Merkins
  • 6 Squats
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 60 second Legs 6″ off ground hold

Ruck a little ways to Target lot.
3 rounds of the following:

  • 6 Big Boy Sit-Ups
  • 6 Flutters (4-count) w/ruck OH
  • 6 Toes to ruck (to be renamed ruck to shins)
  • 6 LBCs w/ruck OH
  • 6 6″ Tucks
  • 60 Plank hold

Double time it back to COT. Nothing fancy this morning but I think we hit everything.

-Mainframe

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What Again?! Celebrating 5 Years In F3

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3/29/2014 was the first time I posted at F3 back at Ascent in Area 51.  I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.

Thursday we decided to cut loose, foot loose and this was what happened.

We did a little warmup thang and then headed over to the Methodist church drive way.

12 Days of  Christmas in March? Yep.

So this workout is simple and easy to Q, but not easy to participate in.  Just like the song, you repeat every number every time you go up the chain.  Here’s our 12 days:

1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
4- LBC’s
5- Diamond Merkins
6- Imperial Walkers
7- Rosalita’s
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
11- Merkins
12- Bupees

We made it to twelve and I could sense that mutiny might be brewing so I took it down a notch and we eased into COT.

We did a little stretching and a little Mary and we were out of there.

Thanks for the chance to lead.  The chilly temperatures must’ve scared away half the pax.

Please lift up Rick from Mint Hill in your prayers who has cancer.

Shout out anything I missed.

DT out.

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What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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Crossing State Lines

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3/29/2014 was the first time I posted at F3 back at Ascent in Area 51.  I wanted to celebrate my 5th year anniversary by Qing in NC and SC to honor all those who have led me throughout my journey.

Saturday the 23rd I made it to Outland in Union County and did my best to lead the brothers as best I could.

We did a little warmup thang and then headed over to the tennis courts.

12 Days of  Christmas in March? Yep.

So this workout is simple and easy to Q, but not easy to participate in.  Just like the song, you repeat every number every time you go up the chain.  Here’s our 12 days:

1- Run (1 lap if you’re a clydesdale, 2 if you’re speedy)
2- Turkish getups
3- Jump squats
4- LBC’s
5- Diamond Merkins
6- Imperial Walkers
7- Rosalita’s
8- Slow flutters
9- Low slow squats
10- Lunges (each leg)
11- Merkins
12- Bupees

After Round 1 we caught our breath and went for Round 2.  Sadly we only made to about 9 again.  I know you were all disappointed.

We did a little stretching and a little Mary and we were out of there.

Thanks for the chance to lead.  Good to see some familiar faces and some I didn’t know until then.

Good coffeteria was had afterwards meeting up with Monroe.

Please lift up Rick from Mint Hill in your prayers who has cancer.

DT out.

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Shorties – Freedom and Lawnmower Parents

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With this weeks QSource focus on Shorties and the recent college scandals, I thought I would look at how parents are preventing their children from growing up.
Mosey to parking Lot
The usual variety of COP exercises
Q Source 1.6 Spur
    • A man gives everything he has for his children
    • The IMPACT (for good or bad) that a man has on his children cannot be underestimated
    • The HIM’s Commitment provides his children freedom
Mosey to Gun Shop
  • Kids aren’t growing up: Shocking new poll says parents are killing kids’ life skills
  • Parents are preventing their adult children from growing up by doing things for them, including making appointments and intervening where they work
  • Note: percentages are the numbers performed.
  • SSH – 76 % reminded their adult children of deadlines they need to meet, including for schoolwork
  • LBC’s – 14 % helped them get jobs or internships through professional network
  • Squats – 22 % helped them study for a college test
  • MNC – 74 % made appointments for them, including doctor’s appointments
Mosey to Parking Lot
  • Growing up means making mistakes
  • Parents never let their children grow up. Growing up means making your own decisions, and sometimes, mistakes.
  • “The point is to prepare the kid for the road, instead of preparing the road for the kid,”
  • Bomb Jacks – 15 % of parents with children in college had texted or called them to wake them up so they didn’t sleep through a class or test.
  • Hello Dollies – 16 % helped write all or part of a job or internship application
  • Monkey Humpers – 14 % told them which career to pursue
  • Merkins – 11 % helped write an essay or school assignment
Mosey – to another parking lot
  • “If you’re doing it in high school, you can’t stop at college,” she said. “If you’re doing it in college, you can’t stop when it comes to the workplace. You have manufactured a role for yourself of always being there to handle things for your child, so it gets worse because your young adult is ill-equipped to manage the basic tasks of life.”
  • Parents eventually have to take a back seat and let their kids drive their own lives. “You can’t just arrive them at the future you want for them. They have to do the work to build the skills,” she said.
  • Burbees- 11 % of parents with adult children will call their child’s employer if he or she had an issue at work
  • Freddie Mercuries -12 % gave more than $500 per month for rent or daily expenses
  • Lunges – 8 % of parents said they had contacted a college professor or administrator about their child’s grades or a problem they were having
  • Dips – 4 % wrote all or part of an essay or other school assignment
  • If need time – Head to power light hill
COT
  • When it comes to rushing things down to the school,   If there were no smartphones, would the child feel his or her request was enough of an emergency to use the school office phone to call the parent about? Then it might be a legitimate rescue scenario.
  • Scripture: Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.   Ephesians  6:4

Always an honor to lead.   Appreciate the opportunity.

Cornhole, Out

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#F3MentalBattle at the Abyss

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YHC came in hot, as I slept through my alarm and woke up at 5:13, but I wasn’t going to miss this one.   Thanks to Royale for taking over the warm-up run.
COP – IW x 15, MNC x 15, SSH x 25, Peter Parkers x 10, Merkins x 10
The Thang
Pax partnered up for Dora on the hill.   After Burpees were done, we each shared with our partner how mental health or suicide has affected us or someone we know.
Dora:
50 Burpees
100 Squats
22 CDD for the 22 vets that we lose a day
Run a lap

45 merkins for comparison, the amount of homicides per day
Run a lap

96 flutters for every man that we lose a day
Run a lap
125 lbcs (I think I called out 145, sorry) for every suicide per day
Run a lap
Finished up with sharing my own experiences with depression.  Appreciate the Shield Lock… and then half a round of Jack Webs before COT, where we opened the floor for anyone to share.
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Hill Day at Pathfinder

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Backblasts- they are important. Even for running workouts. it is part of being the Q. Do it.

Well, after multiple times of Skate or Die asking me if I would Q Pathfinder and me saying yes, but not committing to a date, he finally threw a date on it and asked one more time. Yes, I will. And I am thankful for his persistence and for giving me the opportunity to lead.

For those who have not joined Pathfinder, you are missing out. Not sure why, but it is not listed as a category on here. #uncategorized #rogue

Anyways, Skate drummed up the idea  a little over a year ago of a roving running workout on Tuesdays, which The Fort needed, and the cool thing is the Q decides where the launch is and at what time it launches. Then it gets Tweeted or Slacked the night before. It offers a ton of variety and the 2F is outstanding. Keeps it interesting. No man left behind. Lately, trail runs have even entered the mix.

We (Skate, Harry Caray and I) met today at the Massey clubhouse today at 5 AM. Warm up mile to the entrance the long way and then head over Oxford Place next door, which is just full of hills. I thought I could stop the mumblechatter, but those boys were not even phased. Chatted the whole way. Haray Caray left a bit early to hit Crossroads (#HIM). Skate and I cooled down one more mile or so and then went back to launch. Skate pulled out his phone where he missed Cashflow’s text from 5:03 that he was almost there. #cobains. About that time, we heard steps in the distance and up ran Cashflow and Birdcage. Birdcage said he remembered the launch was 5 AM, but he forgot when he got up this morning. Yeah. I could not really give him a hard time, since he just obliterated the P200 after setting fire to the 10K course at Joe Davis 10k..

Anyways, what matters is that we all got a great run in and then we had a prayer to start our day. The Fort offers a lot of great options on Tuesdays and this is one of them. let’s support Skate or Die. Give it a try. next week, Stang Q’s the trails again.

Announcements-

Tomorrow the focus is on mental health at Abyss, Coop and Pantheon. Please plan to attend one of them. Brothers will be sharing their hearts and this is an issue that affects more people than you know.

Support our brother Olive this Saturday at the Christina Latini Memorial 8k

latinimemorial8k.racesonline.com

Clown cars leaving Starbucks at 6:30 AM

Virtual run option at Alcatraz, too

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HIIT @Quagmire

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Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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