Pre-Michael Showdown at the Abyss

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YHC didn’t look at the weather forecast last night so it was a bit of a surprise walking outside this morning to the pouring rain. No big deal but had to audible a couple of things on the weinke.

One thing I love about F3 is the dedication of the PAX to show up rain, shine, freezing rain, snow, single-digit temps, etc…to get to a workout. Today was no exception and 16 men (2 of whom were runners) showed up in the pouring rain to get better. One FNG was present so an F3 certified disclaimer was given and off we went.

Mosey to Bus Circle

Butt Kickers, High Knees, Side shuffle facing the school, Side shuffle away

Warm up (In Cadence)

15 – SSH
15 – IW
15 – WM
15 – Mountain Climbers
25 – Moroccan Night Clubs

Mosey to the covered sidewalk for some partner work. Some grunge music seemed apropos so it accompanied our work.

Brief Discussion on Encouragement – YHC asked the PAX to thing of someone in their life who has been a big encouragement as we completed the exercises.

Partner up – Size doesn’t matter

Partner 1 – Run the circle
Partner 2 – Work on the exercises
Flapjack

150 Carolina Dry Docks
250 Squats
350 LBC’s

Everyone completed one round and a few Pax made it through the CDD’s for the 2nd round.

Mosey to the paved hill at the exit of the school. No partners for this part.

Lt Dans to the first set of rocks, backwards lunge to the second set, sprint to the top, and slow mosey to the bottom
Rinse and Repeat (Mumble chatter)
5 burpees OYO
Bear crawl to the first set of rocks, backwards Lt. Dans to the second set, sprint to the top, 5 burpees OYO and slow mosey to the bottom

Mosey to the wall for wall sits

Round 1
Each PAX counted to 10 while holding the wall with one leg out
Shake it out, Rinse and Repeat (Mumble chatter)
Round 2
Hold the wall while each Pax ran to the sidewalk, 2 burpees and back to the wall
Shake it out, Rinse and Repeat (Mumble chatter)

Mosey back for COT

Announcements

Read your newsletter. Christmas Party, Bourbon Chase, etc…

Prayer Requests

Moab and his wife are foster parents and are receiving a newborn today. Prayers for them and for the mom.
Unspoken prayers that are heavy on our hearts
Having the strength to encourage others in our circles

Great job by the Pax and great job by the FNG Matt (F3 Aztec). He did a great job keeping us with us and did a lot better than I did on my first post. Keep up the good work!

Always an honor to lead. Thanks Bones for the opportunity.

Until next time…

Hauschka

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Arrows Are Never a Good Idea

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12 #HIM decided to NOT take the Daily Blue Pill and posted to The Colosseum to be entertained by YHC on Q.  It was a very quiet crowd so #mumblechatter was at a low level but the #effort was at a high level as we pushed forward through what #life throws our way.  Side Note:  Jekyll decided to go yogging (soft J) which is apparently running for an extended period of time.

The Thang:

Dynamic Warm Up

High Knees, Butt Kickers, Toy Soldiers, Slide Left, Slide Right, Karaokes Left, Karaokes Right, Flamingos, World Wide Leaders (Power Skips #registered), Long Strides.

Warmup Complete!

Slow Mosey to the Arrows.

Now before YHC even explained my idea (which looked good on paper) a comment from the peanut gallery turned out to be true in the end “arrows are never a good idea”.  We decided to forge ahead anyway – because in the end – we don’t really have any other option (both at a post and in life – more to come on that in a bit).

So here was the different Phases of a Burpee Deconstructed:

Phase 1:     3 Squats at every arrow

Phase 2:     3 Froggers at every arrow

Phase 3:     3 Merkins at every arrow

Phase 4:     3 Bombjacks at every arrow

Now the Pax saw this next Phase coming up Broadway in a cab.  But #life is kinda like that in a way – you see something you do not want to do but have to tackle it anyway.

Phase 5:   Reconstructed Burpees at every arrow

Now the Pax may have not seen the next phase coming.  But #life is kinda like that in a way – sometimes you think it can’t get any worse and then something blindsides you at a low point.  We tackle it anyway because what is the alternative?!?!?

Phase 6:     Bearcrawl back to start (about 125 yards judging by Google Maps)

Crowd Pleaser!  All Pax dug deep to finish that one.

Next up?  Jacobs Ladder with MORE Reconstructed Burpees.

Then Mosey to start for 6MOM.

COT.

Great work by all Pax!  Appreciate humoring YHC on the arrows.  Appreciate the opportunity to lead.  Appreciate the #encouragement from the brother on  my left and the brother on my right.  Appreciate F3 The Fort for everything it has done to make me a better person.

YHC #encouraged the Pax to take that step forward into service.  It may feel uncomfortable, you may not think you are making an impact, you may be afraid to put yourself out there.  The answer is to take the step and keep taking that step forward.  You will eventually have an impact.  Otherwise we will be on the sideline and that is not where F3 is designed to keep us.  F3 wants us out in our community being a leader.  Aye!

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3-Speed Track Work at Laces Out

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Succinct backblast start >>>>>>

We were on the track for some 3-speed speed work.

  1. 1 mile warm-up
  2. Dynamic stretching (butt kickers, high knees, toy soldiers) back and forth across field
  3. 400m at 10k pace, 200m at 5k pace, 200m recovery pace
  4. 800m at 10k pace, 200m at 5k pace, 200m recovery pace
  5. 1200m at 10k pace, 200m at 5k pace, 200m recovery pace

Rinse and repeat steps 3-5 until 5:55a.  Most normal pax got 5-6 miles in.  I think I heard McGuyver say he got 8 miles.

Well done, pax!  Thanks for the invite to lead, Atlas.

<<<<<< Succinct backblast end

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Accountability?

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YHC knew it was going to be hard to compete against Maximus and GInsu at the Coop for a QvsQ, but I figured there would be some hearty PAX willing to step up and post; the rain though didn’t help. It didn’t matter, 3 PAX held each other accountable for a little of this and a little of that. YHC had some terrible ideas lined up (like running the stairs 5 times for a jacobs ladder) and bringing out the basketball for a little hoop challenge, however the rain required YHC to audible the weinke – and create one on the fly.

COP included windmills (shocker), Side Straddle Hops (even more shocking), slow squats, merkins, Moroccan nightclubs, Imperial Walkers.

Line up at end of pillars, bear crawl to each pillar and do 5 squats….there must have been 16 pillars…nice burn to start things off. Lunge walk to every other pillar and complete 10 LBCs. Run the big drop off loop.

Peoples chair, flutters, run the loop

Peoples chair, flutters with legs over curb, and heels to heaven, run the loop

Mossy to benches for 15 step ups, 10 erkins, 10 derkins

Run the loop, and finish with 20 merkins

Thanks Fishsticks for the opportunity. Thanks Wegmans for scheduling the QvsQ at the coop 🙂

Prayers to Never Never’s M, those traveling, and for patience in the home. Solid WO by the PAX!

Trucker

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Brute Force Fight for the Fallen – Sand & Kettlebells at the Armory – PT. 1

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We remembered 104 fallen firefighters as part of the Brute Force Fight for the Fallen Fundraiser.  The initiative is led by 555 fitness which is a crossfit box, however we modified our workout to suit.

Warmup:  5 count in cadence – Side Straddle Hops, Diamond Merkins, Sissy Squat Jumps.

The Thang:  5 reps single count of each below in succession while each member alternated performing Brute Force Sandbag Burpees – demonstration link here:  https://www.youtube.com/watch?v=r51gttAhD_M&feature=youtu.be&utm_source=Fight+For+The+Fallen+2018&utm_campaign=20068f1923-EMAIL_CAMPAIGN_2018_09_06_06_46_COPY_01&utm_medium=email&utm_term=0_4162720ddf-20068f1923-715270073&mc_cid=20068f1923&mc_eid=5041ced337

Squat to KB Swing
Curl to Arnold Press
Rear Lunge to Lawnmower
Front Raise to TriPress
Pullover to Straigh Leg Crunch

8 Revolutions, with Dungaree doing sandbag burpees all the way back to my truck!

In between revolutions, we discussed Encouragement, the Jester, and Bad Ideas.

Finale – 4 minute core thrasher with planks, carolina dry docks, honeymooners, and sphynx planks

Join the Brute Force Fight for the Fallen here. 

2) Sign up as a TEAM MEMBER under your TEAM NAME: F3_RELENTLESS (O’Hara)
 
3) And finally have them use your team discount when paying to save $5, use code: RELENTLESS
Prayers for guidance, clarity, strength and patience.
THANK YOU, AYE!

 

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Getting the Led Out

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Start with a short Mosey to COP

Warm up:
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

Then Egyptian walk:
All PAX Line up single file
Lunge walk in cadence to the callout (left/right)
Last man in line runs to the front
Like an indian run; Rinse/repeat

Thang 1: Partner run / deck routine
Partner up
Run forward down hill
Run backkwd up the hill
First PAX gets a card from the F3 workout deck (which will be the exercise)
Second PAX gets a card (which will be the count for the above exercise)
Rinse/repeat

Then another short Mosey run:
ziggy zag
Back to a curb

Thang 2: Plank Dominoes
Plank up on the curb, PAX spaced apart
All start with left arm high
PAX #1 does 3 merkins, ends in regular plank
Continue down the line until finished
Then all right arm high and last PAX begins the 3 merkins, end in reg plank
Recover for a ten 10 count
Rinse/Repeat

Recovery walk to a wall

Thang 3: World’s Worst Lottery
All PAX wall sit
One PAX at a time picks a card (F3 workout deck) and does that exercise
All other PAX are still doing wall sits, waiting and critiquing
(Joker would mean all PAX do 10 burpees)
Recover for a ten count
Rise/repeat

Mosey run
To COT area

Six mins of Mary
Circle, each PAX calls out the ab exercise

COT
Announcements: Fast 5 coming up
Prayers:
God’s guidance for doctors and the healing of people in their care.
First responders and all law enforcement personnel.

Great PAX, lots of encouragement, glad to be part of that morning.

Fini

Led Zeppelin songs during the workout:
Rock and Roll
Good times/bad times
Dancing days
Misty mountain hop
Immigrant song
The ocean
whole lotta love
whole lotta love (by Dread Zeppelin)
Ramble on

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Pax singing Panama at Pantheon

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5 men showed up for the workout at Pantheon.  Numbers low due to the Ragnar race on Saturday.  No worries, we had a great group of guys ready to take on the challenge.

The warm-up began with a lap around the car pool line.  We then circled up for the following exercises:

SSH x20

Imperial Walkers x15

Plank – downward dog, honeymooner

Arm stretch – up, down, side to side

That’s when the pax started singing Panama by Van Halen

uhh, I reach down between my legs n’ ease the seat back

She’s runnin’, I’m flyin’
Right behind in the rearview mirror now
Got the fearin’, power steerin’
Pistons poppin’, ain’t no stoppin’ now

It took me a while to make the connection..I am more of an 80’s R&B guy.

Next, we began the more difficult part of the workout.  We moseyed to the front of the school next to the pillars.  We started with an exercise, then a movement to the next pillar, skipping a pillar.  There were eight stopping points where we performed the following exercises:

Merkins x 10 = 80, lunge walk between pillars

LBCs x 10 = 80, bear crawl between pillars

Burpees x  5 = 40, duck walk between pillars

Carolina Dry Docks x 10 = 80, reverse lunge walk between pillars

After each round we ran around the parking lot.

Great job by all!

 

Prayers 

Family health

Injured Pax

Unspoken prayers

 

 

 

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Casual Stroll to Walmart

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Nice morning for a stroll to Walmart.

Run down Gold Hill Road, Right on Hubert Graham Parkway, Right on Stonecrest Road, Circle back at Dam Road, Left on 160, Left on Gold Hill Road, and back to Trailhead Park.  Five miles in total.

 

 

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Deep Deeping in the Deepest of Deeps at the Deep

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I enjoy Q’ing during a CSAUP, it makes me try and push the PAX as hard as the CSAUP would be, but I have to cram it into an hour 🙂

After a disclaimer, I let the PAX know that I had ZERO idea what we would be doing. That brought some groans from Nemo and Wolverine who know me well hehehe

So we started with a mosey that ended up being a warm up run around the whole lot using just about every part of the body already. The real warm up was

SSH x 23 IC
Imperial Low Squat Walker x 13 IC
Then we did something that I think would be a good rinse and repeat as you increase the reps

10 Mountain Climbers
10 Merkins
10 Peter Parkers
Right arm high
10 Nolan Ryans, end in reverse plank
10 crab cakes
10 dips
Left arm high
10 Nolan Ryans, end in regular plank

we moseyed over and found a nice wall to sit on by the right side of the school
arms up for a count
toes up for a count
Balls to the Wall for 10 shoulder taps

sit on the wall while waiting for every PAX to do 5 burpees

Balls to the Wall for 5 push ups

We then ran down the sidewalk in front of the school and did 5 dips on every bench
Ran back and did 5 derkins on the benches

This landed us in front of a side door to the school so we lunged to the door and back

We then got to mosey over to the football field across the street for some “I’m Up, he sees me, I’m down” over 100 yards
2 Kraken Burpees then repeat back down the field

Ran back to the playground for one of my favorite Doras – Ski abs, dips, pull ups. We did one round of this because of time.

Then we did 2 minutes AMRAP of something new I am calling the beached whale ( verbal diarrhea run required to learn )

I have been waiting for months to do this next item, but it got pushed back because of the hurricane and I have had to watch it several times in the car rider line at school and long for this day.

The giant hill on the backside of the football field is super intimidating. So we bear crawled down and back up!!!

Moseyed back to CoT for 5 8-count bodybuilders OYO

CoT Annoucements
we couldn’t really think of anything so READ YOUR NEWSLETTER
Prayers for the Ragnar PAX continuing to run through the day and Wolverine’s family member finishing chemo and waiting for next steps

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Run, run, run. Do some things. And then run some more. Grass is wet.

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The Thang:

 

Mosey up Munn Street to the other side of the school.

A few warm up exercises in the parking lot.

Partner up for accountability and run the LARGE half circle stopping three times to do 10 burpees, 20 merkins, 40 lbcs at each stop.

The complaining..errr…mumblechatter started.

Nice soft grass was found on the lacrosse field along with 2 tires.  Two groups lined up.  One line ran carrying the smaller tire while the other line rolled the tractor tire the length of the field.  The remaining Pax did a series of exercises until their turn.

Complaining.

A nice lil mosey o a wall for some sits and BTTW.

Another run and then 150 calf raises (50 regular/50 toes in/50 toes out)

Lots of complaining.

Ran back to COT for a quick round of Mary.

The End.

My message was short but hopefully is remembered when life happens – there is opportunity in change.  Look for the good side and embrace what that can mean for you.

As always an honor to lead the men of The Fort, esp on the day we honored Dark Visor who passed away yesterday in Alpharetta at a workout.

Until next time….

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