We ran…..we ran so far away!
Then came back
COT
2/24 = Yeti
Thanks for Q Mainframe!
YHC was already planning to post to the Abyss and suffer the wrath of Wolverine, so when the flu knocked out the regenerating superhuman, it only made sense for a Jedi to step in and help. Plus, there were already several HCs and a friendly reminder to bring gloves, so we were well prepared for a mid-week beat down.
Eight PAX posted to the Palisades Park parking area in the pleasantly warm pre-dawn (with precipitation predicted), the standard disclaimer was given at 0515, and we jumped right in with 25 side straddle hops. This was followed by a long mosey around the parking lot, out the entrance, in the exit, and back around to circle up by the gate to the back of the school.
COP
To keep things interesting, we did the following exercises while standing on our toes:
20 Moroccan night clubs IC
15 imperial walkers IC
15 hillbilly walkers IC
10 low slow squats IC
10 merkins IC (conveniently, these are almost always done on our toes anyway)
This was followed by some downward dogs (with reach across), honeymooner, and wrist stretches.
Warm up Addendum
Not quite satisfied with the warm up, we lined up on the curb for some dips/crab-cake fun a la last week’s Golden Corral Q. Pretty simple, it’s dips and crab-cakes (with hands on curb) done in a 1:4 ratio (aka Jack Webb style). By round 8, the PAX were singing my praises feeling the burn, but they toughed it out and we made it all the way through.
Quick mosey around to the grassy hill for the real fun.
As I was “planning” for this morning, I realized we have a steep, grassy hill next to a road (with a curb on either side), some more grass, and a nice flat wall. There’s a lot we can do in that small area. It took a few minutes to explain, but here’s what we did for
The Thang
Starting at the bottom of the hill, perform 20 squats. Run up the hill and do 10 derkins off the curb. Bear crawl across the street and do 10 incline merkins on the curb. Crab walk to the wall, walk up to a balls to the wall and back down. Crab walk back to the curb, 10 more derkins, bear crawl across the road, 10 more incline merkins, then run down the hill. Rinse and repeat, dropping 2 squats and 1 derkin/incline merkin per round (so, 18 squats, 9 derkins, 9 incline merkins, 9 more derkins, and 9 more incline merkins). Goal was to get all the way down to 0.
PAX begrudgingly acknowledged their understanding, then proceeded to tell the workout what was up. Bart missed a memo somewhere along the way and never decreased the number of derkins/incline merkins, an error he only discovered with 2 minutes remaining. Everybody did an awesome job getting through almost the entire workout before time was called, and it was great hearing them encouraging each other along the way.
For those counting, completing the entire workout as planned would result in 110 squats, 110 derkins, and 110 incline merkins. With the bear crawls, crab walks, and balls to the walls (and the dips/crab-cakes from the warm up), we couldn’t lift our arms anymore, but you don’t need your arms to quickly run back to COT and recover.
Announcements
Praises and Prayers
It’s always an honor to get to serve a great group of PAX. I’m coming to realize that Qing is a lot like preaching: given less time to prepare usually produces rougher results, but that doesn’t mean it won’t be effective. It definitely pays to be prepared and keep something in your back pocket for the days when the flu brings down the best of us.
-Jedi
Had a little co Q action going on at the Ballroom. YHC did the disclaimer and a brief intro on the words of the month Worry/Anxiety.
Off for a short mosey around the parking lot. Didn’t take long for the complaining to start about the mosey. Circled up for a quick warm-up:
SSH, Merkins, Mtn. Climbers, Imperial Walkers, Moroccan night clubs, Yoga stretching etc.
Turned it over to Fogerty for the good stuff.
The ThanG :
Word of the Year for Fogerty : “ Grateful” – my goal is to be reminded daily – to be grateful for what I have each and every day and never take it for granted!
Here we Go!! (Trying to Keep “ Moderate” in mind….. )
Extension Ladder : (football field locked : modified to parking lot – made the Mosey between “rungs” a little bit longer……but the lack of Chatter during the sets showed the Pax were focused!
First Rung : Sets of 3: Squats : consisting of 5 count / 10 count / 15 count –– mosey to – Second Rung : Merkins : 5 /10 /15 – Mosey back to first Rung
Extend Ladder
Add a Rung : Sets of 3 : Squats : consisting of 3 count / 6 count / 9 count – Mosey to Second Rung : Merkins 3 / 6 / 9 – Mosey to Third Rung : Bomb Jacks 3 /6 / 9 – Mosey back to First Rung
Extend Ladder
Add a Rung : Set of 2 : Squats : consisting of 5 count / 10 count – Mosey to Second Rung : Merkins 5 / 10 – Mosey to Third Rung : Bomb Jacks 5 / 10 : Mosey to 4th Rung : Burpees 5 / 10 – Mosey back to Bottom of ladder – recover
Mosey back up to the Parking lot – front of School – : Partner up
100 Derkins
100 Dips
100 Step ups
One partner took a lap while other Pax knocked out as many reps……till they reached the goal :
Turned it back over to Bass for the last five minutes…. Did some Mary and CakeBoss finished us up with some Mac-tar-jis.
Thanks for the Opportunity!
Mosey over behind the school to the hill with the light poles. Worked our way up the hill stopping at each light pole doing a different exercise at each.
SSH
Hill Billy Walker
Carolina Dry Docks
Low Slow Squats
LBCs
Move back down to the bottom of the hill for arm circles (forward/backward)
The Thang:
When I accepted the opportunity to Q I decided I would try to do something that would incorporate the upcoming winter olympics. I also want to try and use some coupons (cinder blocks and 2 logs) that I had acquired over the past year. With that I came up with the following “events”
1. Speed Skating – Apolo Ohnos
2. Cross Country Skiing – Carry logs down to cones (switch with partner) and back
3. Moguls – jump over cinder block and back
4. Bobsled – with resistance bands partner 1 would do high knees while partner 2 provides resistance
– round 2 broad jump
5. Ski Jumping – 180 and 360 jumps
6. Biathlon –
7. Nordic Combined – Big Boy sit-up with partner passing cinder block
8. Curling – With cinder block – chest press and overhead press (rotate once team on the log gets to the cones)
All teams would continue with their exercise until team on event 2 completes their event (down and back)
After looking back on the Q I would have slightly changed the directions for the pax and everyone would perform the same exercise while one team took turns on the log carry working their way down the list. I have found as I continue to gain more experience q’ing a workout I find myself trying different things. Some of those things I feel go really well and others I use as a lesson learned. I take this as a lesson learned to ensure I provide more directions to the pax for better organization. As in life if you are comfortable with the status quo are you truly making yourself better? Don’t be afraid to fail and if you do fail and you are able to learn from it is it really a failure?
Many guys still working on P200 prep. I got the call to Q late on Monday night, figured I’d mix it up a little bit. Showed up on a cold morning about 33° but it didn’t take long for us to warm up!
Our goal is to get in some speed work today. I created a Strava segment on the back road towards Palisades called Langston Road which has a nice uphill grade for about 0.4 miles. We would run down that hill about 70% and then push it as hard as we can back up the hill for the 0.4 miles. The pax did this four times – pushed each other really hard. Once that was done we had about five minutes back in the parking lot. Phase 2 was a small loop where I had marked a straightaway of about 75 yards set up cones to cones. For that 75 yards you were to sprint- the remainder was a light jog circling back to sprint. Looks like we did that four or five times.
As usual Hauschka and Witch Hunt were at the front, Qbert was a speedster, and Tater was the steady-Eddy that just kept going all day. I think Shakespeare, Peg, Cha-Ching and I really improved our speed.
Here’s how it looked.
Great way to start your day!
An honor to lead,
Royale
7 boot campers and 5 ruckers launched after YHC gave an “official” disclaimer (as per suggestion from Chaser on the weekly F3 round table conference call). Boot campers were led by Hootie for a mosey around the parking lot, then circled up for COP warm-up.
The Thang
Handoff to YHC for a mosey over to the Rite-Aid for the main event. We stumbled on 6 cones (each with an exercise) that would be the instructions for this part of the workout. Each “round” would consist of running around the building, performing the appropriate exercise(s) at each corner, then planking up for the 6 so we all start the next round together.
Round 1- 1 burpee at each corner (running between corners)
Round 2 – 1 burpee, 2 crab jacks at each corner
Round 3 – 1 burpee, 2 crab jacks, 3 run stance switch
Round 4 – 1 burpee, 2 crab jacks, 3 run stance switch, 4 merkins
Round 5 – 1 burpee, 2 crab jacks, 3 run stance switch, 4 merkins, 5 plank jacks
Round 6 – 1 burpee, 2 crab jacks, 3 run stance switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 7 – 2 crab jacks, 3 run stance switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 8 – 3 run stance switch, 4 merkins, 5 plank jacks, 6 box cutters
Round 9 – 4 merkins, 5 plank jacks, 6 box cutters
Round 10 – 5 plank jacks, 6 box cutters
Round 11 – 6 box cutters
We managed to get all 11 rounds in before heading to COT. For those curious about the numbers:
24 burpees
48 crab cakes
72 run stance switch
96 merkins
120 plank jacks
144 box cutters
Total Distance run: 1.8 miles
Excellent work by all pax. Great VQ warm-up by Hootie! Thanks to Decibel for the opportunity to lead.
Sharkbait and I arrived a little early to get prepared for the workout. We walked up to the basketball court and we were asked “Are you with F3?” I answered “Yes, are you ready for the workout?” They all answered “Yes” with excitement. Soon there were 25 PAX who showed up for the workout. I must say, this is record attendance for me.
We took a slow mosey around the park up to the church parking lot. We circled up for some warm-up exercise. I had a lot of help with picking out the exercise and leading the PAX. Here are the exercises we performed:
SSHs, Merkins, Windmills, Imperial Walkers, LBCs, FMs and Big Boy Sit-ups
Next, we lined up for leg lunges across the parking lot. Turned around and did our best to impression of a duck walking across the road. Our final exercise was two merkins every other parking space. Halfway through this exercise, I spoke to the PAX about how there are times in life when things are difficult and asked what things can help you get through these times. The kids had some great answers. I emphasized how important it is to talk to your family and friends during these times. We finished with one more set of merkins and wrapped up with our Circle of Trust closed by Jay.
Lastly, Sharkbait’s thoughts G-Fit:
G-fit is very fun and if you haven’t came out then you should. The kids are very energetic and are very happy at the workout. After we do the circle of pain then we play basketball or football until we’re tired. This is my favorite out of all the workouts.
It was early, it was cold. I had told the guys throughout the week to bring their kids and we could enjoy an easier workout. But even I bailed with my two boys when I heard it was going to be 20 degrees. Seems like that’s pushing the child abuse line… Luckily the other 8 guys that showed up felt the same and decided the kids needed to stay at home. Good for the children, bad for the PAX…now we got to do the harder things I had planned!
We had an FNG show up a little early and asked if this was F3? I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?” I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves. By the end, Chris, an art teacher at a local school, was christened with “Picasso”.
I gave the long disclaimer, and we were off.
Dynamic warmup lap around the parking lot with:
High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull
We circled up on the soccer field for COP:
SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers
No one really likes when I keep them in plank for 4 exercises…kinda my thang!
Now that we were warmed up, we moseyed over to the GA-GA ball pit. Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.
We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch who had posted it the day before on his BB. Seemed like a tough thing to do so I added it to the Weinke.
Partner Up for the “Deconstructed Burpee”
Partner 1 run down and up the hill while partner 2 does the exercise. Add reps together to these numbers:
100 Hip Thrusters
100 Merkins
100 Jump Squats
Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee. Later Bing told me he got this from our boy Longshanks…no wonder it sucked!
Mosey on to the next evolution behind the school.
5 cones were set up along the back street
Bear crawl to cone then 10 merkins
Lunge walk to next cone then 10 squats
keep repeating until the end 5 cones – about 200 yards.
I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!
Next we stayed by the benches for:
20 Dips
20 Durkins
20 Step-Ups (each leg)
Mosey around to the front of the school
Last evolution today was the Deck of DEATH for 15 minutes.
Hearts = Jump Lunges
Spades = Merkins
Diamonds = Bombjacks
Clubs = Carolina Dry Docks
Aces high were 14 reps
We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end. I pulled two of the Aces myself!
Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.
prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.
Always and honor to lead,
Royale
It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).
There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.
I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.
I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…
The Thang
Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.
In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.
Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball
500 watt work light
USB speaker for the tunes
I think everyone made about 3 rounds and it was an Awesome Day!
NMM
During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.
Geronimo! Out
Another day at The Ballroom dawned clear, cold and windy. Kept the Shovel Flag in the trunk for fear it would be blown away. Excellent mixture of veteran and new pax were ready to get warmed up and take on the Weinke. Think that we got some Pax scared away from Jedi’s Q at Golden Corral.
Mosey around the school for COP:
Mosey to hill between PKES and PKMS. Word on the Misssion of F3: For our NEWER PAX: WHAT IS THE MISSION OF F3? PLANT, GROW AND SERVE MEN’S SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP. The Nation is here to serve the Pax not the other way around.
Partner up FOR MODIFIED DORA 1,2,3
P1 RUNS TO TOP OF HILL, P2 DOES EXERCISE
54 Donkey Kicks TOGETHER with your Paartner, 108 MERKINS, 216 LBCs, 324 SQUATS. PLANK ON THE 6
Mosey to wall- Word on the Core Principles of F3:
Peoples Chair while each Pax does 5 Bombjacks. Mosey to field-partners do 20 leg throws, 20 cherry pickers, 20 Big Boy sit ups (ouch)
Circle up for some scorpion dry docks & Jack Webb. Back to COT and a word on one of my favorite F3 themes- PROVERBS 27:17-AS IRON SHARPENS IRON, SO DOES ONE MAN SHARPEN ANOTHER.
The camaraderie and banter among the Pax today was great to experience. Never hurts to remind the group how this crazy thing called F3 came to be and, more importantly, what it stands for. Always a pleasure to lead even when the Q-drenaline means a night of fitful sleep.
This is Short Sale bidding you a pleasant adieu.