3 Men and a Baby

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Four men (three respects and one ‘no respect’) joined together on a fine SC morning to get their daily feast at the Golden Corral.  Here is what they did:

The Thang:

Mosey out of the HT shopping center to the new apartment complex behind Express Oil Change. Circle up for COT:

All in cadence:  SSH x 40, Potato picker x 15, Merkin x 10, Squat x 20, Windmill x 15, Imperial Walker x 20, Carolina Dry Dock x 10/move to a regular plank/6″ hold/regular/left arm, leg high/flip over, 10 dips/right arm, leg high/flip over to regular plank.  Rinse and repeat whole sequence without taking a knee.

Mosey to the alley between HT and O’Reilly Auto parts.

Starting at the front of Harris Teeter,  sprint to the end of the building and back, and immediately go to people’s chair along the side of  HT.  Rinse and repeat 4 more times.   After the first set, while we sat against the wall, we  took turns telling each other what our F3 name means, who named us, and how long we’ve been in F3.

Line up along the HT wall,  assume the BTTW position and hold it.  Climb down, bear crawl over to the O’Reilly building, assume the BTTW position, and hold it.  Climb down and bear crawl back to the start.  Rinse and repeat (crowd pleaser).

Mosey to the parking area near the new Green Olive Grill restaurant.  Using the parking lines as a guide, make your way to the last parking line by sprinting forward, and side shuffling across the parking lines in a zig-zag fashion.  Rinse and repeat three more times.

Take a short mosey and circle up for 9 minutes of Mary:

Freddie Mercury x 25,  Pretzel crunch x 10L/10R, Flutter x 25, Superman hold x 3, LBC x 25, Hello Dolly x 25.  End with the BODY DESTROYER

COT

Naked Man Moleskin

Had a good time with the 3 gents who joined me this morning.   The 3 men and a baby is a reference to the three ‘respects’ in the group today (Cornhole, Gecko, and YHC) and Lutefisk, our warbaby.  Smaller F3 workout groups usually lend themselves to more personal mumble chatter and today we took time to learn about the origin of each other’s F3 name.  Cornhole’s name is a reference to his upbringing in Iowa and his alma mater, Nebraska (Cornhuskers).  Gecko works for Merril Lynch and refers to Gordon Gekko from the movie, Wall Street.  Lutefisk hails from MN and Lutefisk is a Scandinavian dish (dried fish soaked in a lye brine).  I lived in MN for a couple years about 30 years ago and remember trying this fish once.  It’s something you don’t forget.  Anyway,   YHC was at Lutefisk’s first workout at the Colosseum and tagged him with that name.  You can read about the origin of my name, Senator Tressel, by reading the Alcatraz backblast from January 19th.

To provide a little change of scenery, we did COP near the clubhouse of the new Evolve, apartment complex behind the Express Lube.  The clubhouse has an indoor gym and YHC tried to EH a guy who was headed to the gym for a morning workout on the treadmill (BORING).    Perhaps the next Q should take the Pax to the same location in the coming weeks and see if he can get some of those apartment dwellers to join our ranks.  They really don’t know what they are missing.   Today was a great morning spent with my friends and the best way, hands down, to start each day!

Announcements, prayers,  and praises:

Read your newsletter:  lots of running events coming up (Joe Davis, Operation Sweetooth, Yeti, Rooster)

Prayers for a daughter of a friend of Cornhole’s who suffered a stroke and bad car accident.

Prayers for Gekko’s son in college.

Prayers for Lutefisk’s father who is struggling in a new relationship.

Prayers for YHC’s upcoming surgery and recovery.

 

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Get “Tiny Tim Home”

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7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

  • Corner 1 Kettlebell SSH’s (not sure what to call them yet)
  • Corner 2 Lunges with Kettlebells
  • Squats with Kettlebells
  • Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

  • Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza

 

 

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Rosetta Stones

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8 pax came out to Crows Nest for something new I’ve been wanting to try.   After a comprehensive disclaimer, we mosied over to the rock pile for a warm up.

COP – usual… SSH, IW, MNC, Sun Gods, Squats, Peter Parkers

SSH one step forward one step back with stones to the back of the school.  PAX grabbed a stone, shuffled two light posts, ran back one added 10 SSH, ran back and took stone to next light post, ran back for 20 SSH …. Until 50 SSH.

The Thang

See picture below….  PAX had a stack of excercises with a number, exercise, and was in a foreign language.  Pax had to guess all three categories, after which we would perform the guessed exercise.  YHC would then inform PAX which they got right/wrong and each had a different reward/punishment.   PAX would then complete the correct exercise and reward/punishment.   Overall YHC was surprised how many the PAX got right… next time it won’t be so easy.  Had to cut it short and book it back to COT.   This Q needs some work, but it was fun to try something new.

Welcome FNG Chop Block.   I liked the other name IcedT came up with, but also don’t want to get PAX fired…so deferred to Royale’s judgement as I have no idea what a Chop Block is.  Also dropped the Q ball on getting his info, but saw Royale getting it as I drove off, so Tclaps to Royale.

Scorecard: French (Y,Y,Y), German (Y, N, Y), Norwegian (N,Y,Y), Polish (N, N, Y) , Bulgarian (N,N,N) (#, exercise, language).  Exercises included in same order: 25 bicep curls, 10 pullups, 25 situps with weight, 25 pushups, 20 bulgarian split squats

The Rosetta Stones we got through

 

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The Fort – We are on a “Journey” and looking for “Hook Ups”.

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18 men came to The Fort for an extremely hyped beat down by YHC on the twitter machine. Ginsu is off of the machine so I had to hype it up even more. I think everyone got their money’s worth and here is what happened.

Standing right in the parking lot:

SSHs
CCDs
Seal Jacks
Wind Mills
Imperial Walkers

3 lines at stairway to heaven
Run/lunges every other pole

Mosey to Hill
7s-Derkins/Bombjacks

Back to stairway to heaven
Partners
1-suicide 4 poles
2-sumo squats
-calf raises
-Backward lunges

As we were working out, I asked the men about getting extremely good hook ups. No we were not talking dates or “women”, but events and special treatment. I heard things like Masters Tickets and Playing Augusta and Meet and Greet with front row tickets at concerts. YHC was able to be on the track at the Daytona 500 right next to the drivers…..was totally wild. Point is we felt special and privileged.  I told the men that the best hook up available to every single one of us is when JESUS escorts us through to heaven. All of us will have our day in front of the big guy and the invite to all of us from Jesus today is, are you with me or against me?? Does he know you? I’d be happy to discuss with anyone about this hookup because it happens on this side of eternity…..not at the ticket window!

Hand off to Ginsu

Ginsu focused on the Journey and taking in everything along the way. The good and bad builds us into the men we are. The choices we make and lessons learn can make all the difference.

Mosey to Springs building and find wall
Alternating
-People’s chair
-Muscle Ups-10counts with hold

Mosey to parking lot
-Broad jump Burpees 3 islands (50yards), Run back

-bear crawl 4 step then Merkin, 3 islands (50yards), Run back

Mosey to playground
Partners
1-pull-ups
2-run lap
3 rounds

COT

Thanks Bonsai for the Q

We carried a piece of wood the whole workout called The 6 as a reminder of servant leadership and that by picking up the 6 we are developing future leaders.

Qsource LDP led by Old Bay after COT

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Spicy McDeuce at TheRanch

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Lightning Backblast

60 degrees in January was too good to pass up, according to the 7 pax that posted to TheRanch, regardless of the moderate-to-heavy rains.  Sasquatch and SkateOrDie even ran to and from the workout. #tclaps

Quick disclaimer and we were off moseying toward the front of the middle school.  Quick stop for a warm-up of standard fare: (SSH, Windmills, Imperial Squat Walkers, etc.).  Mosey up to the coverage at the middle school’s main entrance.

The Thang – Spicy McDeuce

Like its milder brother, Dirty McDeuce, the Spicy version is 12 exercises, 12 reps each, broken into 4 groups of 3, with running a lap between each group.  However, this dish was kicked up a notch by slowing the reps way down, and by adding 12 burpees along the running lap. (4 burpees at each quarter of the way through).

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks

Set 3
– Dips
– Step lunges
– Weezy Jefferson

Set 4
– Merkins
– Squatting air presses
– Box cutters

Mosey back “toward” COT, with a quick stop for a couple minutes of Mary.  Thanks Jiffy for the opportunity to lead.

Onward!
-oldbay

 

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Accumulating Around Rite-Aid

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Lightning Backblast

22 degrees didn’t scare off 6 pax from Golden Corral.  No FNGs, so the disclaimer was light and we quickly got to moseying around the parking lot.  Quick stop near the launch point for a warm-up:

  • 30 SSH
  • 10 Windmills
  • 20 Imperial Walkers
  • 20 Mountain Climbers
  • few others that have escaped YHC

Mosey to far corner of Rite-Aid

The Thang – 4-Corner Accumulator
At each corner of the Rite-Aid, we stopped to do the exercise for the round.  Run between each corner, and plank up for the six after each round.

Round 1- 1 burpee at each corner
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

Finished right on time. Headed back to COT.

Thanks Falcon Crest for the opportunity to lead!

Onward!
-old bay

 

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Round and Round

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Lightning Backblast

  • Scant disclaimer
  • 1-mile Warmup jog at SirTopham’s conversation pace (8:05 🤮 )
  • COP Stretch exercises (SSH, Windmills, Imperial Walkers, Cherry Pickers)
  • The Thang
    • 400m run, 400m recovery pace
    • 800m run, 400m recovery pace
    • 1200m run, 400m recovery pace
    • rinse and repeat
    • suggested stepping up the pace for the last 200m of each regular run part
  • Cool down lap or 2 and a quick stretch

YHC got a total of 5.7 miles in.  I believe MacGyver and STH got north of 6 miles.  Beasts.

Thanks for the opportunity to lead, Atlas!

Onward!
-old bay

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The Armory: Envelope Notes

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A lucky 13 PAX gathered in the not too cold late-January gloom for this rendition of The Armory.

Set the disclaimer into motion and the PAX soon followed moseying over to the far side of the church parking lot.

Warm Up:
Windmill x10
SSH x35 (sparked up Trucker’s legendary mumble chatter)
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner
Mountain Climbers x10 (fast count)
Down Dog –> Honeymooner –> Down Dog –> Standing forward bend (SFB)

Mosey towards bells but then right turn to the back side of the church

Imperial Walkers x10
Hillbilly Walkers x15
Merkin x 10 (slow count)
Down Dog –> HM –>  DD –> SFB

Mosey to bells

The Thang:

Circuit of:
Goblet Squat x20
Upright Row x12
Merkin x10 (modified to manmakers in the 2nd set)
Romanian Deadlift x12 (this was a lot)
Split Squat x8 each side (lunge isolating the reps to one leg before moving to the other side)
One arm press x8 each arm
Kettlebell Swings x20

Mosey a little — 8 snatches (each arm) — rinse and repeat.

At Trucker’s suggestion, we utilized the bell during the Merkins by modifying to 10 Manmakers. I’m not 100% sure that’s what he meant, but his input was helpful.

We made it through 3 sets. Somewhere in the workout we held a plank and everyone shared their word for 2019. I believe Deacon’s word is Maat or Ma’at which is Egyptian mꜣꜥt /ˈmuʀʕat and required a little explanation: the additional plank challenge was welcome. We also discussed at one point how feeling the weight of the kettlebell and gravity pulling you down also allows you to feel the earth holding you up.

After 3 sets, we sprinted to the end of the parking lot and back, did some pigeon lunges, and followed that with flutters until the hour arrived (we made it to 40).

NMM:
I referenced Mary Oliver‘s passing two weeks ago and none of the PAX were familiar with her work. So YHC took the opportunity to read some of her poem “The Summer Day:”

I don’t know exactly what a prayer is.
I do know how to pay attention . . .
Tell me, what is it you plan to do
with your one wild precious life?

Gotta up the culture and Third F challenges during the First F work. F3 is certainly more than a workout.

Announcements:
Joe Davis Run
Yeti
Paradise Reading Center

Prayers and Praises:
Shady’s M back pain
38 Special: 2.0 is having an EKG
Deacon’s dad is recovering well from surgery
Chicken Hawk’s extended family interpersonal
Trucker’s 2.0 is dealing with some illness

Official welcome to FNG’s from last week: Chunk and Pigeon. Must have missed getting into the system directly and should now be up and running as PAX of The Fort.

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11 at Alcatraz

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Eleven men rose to meet the day at Alcatraz with temperatures slightly better than forecasted.  Most came in cars or trucks; Funhouse and Judge Judy ran in from Northern Tega Cay, and Cable Guy emerged from the woods.  The following is my recollection of the events of the morning; I apologize for any unintentional errors, which I will attribute to the lack of oxygen during these events, and the fact that neither Q prepared nor followed a written weinke.

Trucker issued a disclaimer of sorts and got straight to work with some warm-ups and a brief mosey. Imperial Walkers, Hillbilly Walkers, Windmills, Morrocan Nightclubs, perhaps more.

Mosey ended at the top of the hill where  a round of Merkins was initiated, but got cut short by an approaching car.

To the bottom of the hill for a Quadzilla – backward run up the hill, 10 Merkins at the top, Mosey down and do 15 LBC’s at the bottom.  A few rounds of this with a forward run up as a variant.

Mosey back to the playground (passing McGuyver, who was out on a solo run) and split into 3’s for 3 rounds of: Step-ups (15), Derkins (15), and Pull-ups (10), before handing of to Smuggler.

Mosey to the small field wall for some People’s Chair while taking turns in a 30 yard Bear Crawl, Crab Walk, Bear Crawl, and Mosey.

Then on to an Ascending BTTW. Starting at horizontal, and working up one block at a time with a 10 count at each block until all PAX are vertical.

Mosey to the fence and back, before repeating one round of the People’s Chair.

On to the large field backstop for Elevens with 10 Squats at the bottom and 1 Bomb Jack at the top.  Repeat, reducing Squats by one and increasing Bomb Jacks by one on each trip until reaching 1 Squat and 10 Bomb Jacks.

A few rounds of 20 Dips and 10 Merkins on the backstop wall.

Back to the parking lot for 4 minutes of Mary, with some interesting yet painful ab and hip work. (PSA, Bolt is more flexible than most of the PAX).

COT:

Alcatraz will host a virtual run site for those unable to attend the 2nd Annual Christina Latini Memorial 8K in Huntersville on 3/30/19.  Register online for this race. If you can’t do it in Huntersville, register for the virtual race and run from Alcatraz.  Virtual Run will be held concurrent with the boot camp.

Sign up for the Yeti.

Post at the Paradise Workouts. We need men to help support this mission while some of the regulars are committed to youth basketball leagues.

Prayers for a family struggling with the loss of a parent, and those recovering from illness.

Thank you, as always, for the opportunity to lead.

Smuggler and Trucker

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Lucky 7 at the Yard

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7 was the number at the Yard on Saturday for a cool start to the day.  I got out there early to do a little pre work on the site.  Chalk is necessary item for school yard planning.  Went through the disclaimer and a brief intro to our coupon for the for the morning.  Mr. Kettlebell that signifies the burdens that we hold close to our vest and don’t share with other.  It was encouragement to have the pax think about men they would like to lock shields with and be held accountable. Kept passing it around to all the pax so everyone gets a turn.

After the brief intro it was on to the excitement with a mosey to our first stop.  Warmup consisted of Imperial Walkers, Windmills, Merkins, Mtn. Climbers, Moroccan night clubs and squats.

On to the meat and potatoes.  Short mosey over to the basket ball court for some four corners.  Three exercises at each corner 15 reps each. Corner 1 – Merkins, LBC’s, Squats. Corner 2 – Mtn Climbers, Rosalitas, Freddie Mercuries. Corner 3 – Carolina Dry Docks, Calf Raises, Flutters.  Corner 4 Side-strattle Hops, shoulder taps, LBC’s.

Brief word of encouragement and on to the next series of fun.  Short mosey to the light poles.  If you ever wanted to know how many light poles there are at the Yard there are way to many.  We ended up doing 13 with 20 counts of the following CDD, Freddy Mercuries, Hillbilly Walkers, Mt. Climbers, American Hammers, Shoulder taps, SSH, Flutters, Calf Raises, CDD, squats, LBC’s and Merkins.  Rinse and repeat. Yikes

Headed back to COT for a few minutes of Mary.  Off to Q Source.

All PAX took turns at hanging onto the bell.  Hopefully this allowed some reflection time to think of those back we could get into a shield lock with.

Thanks for the opportunity.

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