If all else fails, SSH

Leave a comment

Honored to Q at The Fort, thanks to Bonsai, 13 PAX and Old Bay for bring us an FNG, Sherbet

Laminated post-it note in hand, and we’re off

Mosey around path, circle-ish, 10 SSH, 10 Imp Walker, 10 LSSquats
Mosey to next lot toward downtown, circle up, 15 SSH, 15 Imp Walker, 15 LSS
Mosey to next lot toward downtown, circle up, 20 SSH, 10 Imp Walker, 20 LSS
Mosey across the street to the next lot, 10 merkins, 10 LBCs, 10 jump squats
Mosey up the big hill to the big lot, 15 merkins, 15 LBCs, 15 jump squats

Move to the end of the lot, exercise 1/2 way across to lot, jog it out the other 1/2
Karaoke L, Karaoke R, Powerskip, Squat Walkers, High Knees , Butt Kickers, 50%, 75%, 100%

Base + 3 station suicides:
20 CDD
20 CDD, 50 OH Claps
20 CDD, 50 OH Claps, 10 burpees
again
20 Squats
20 Squats, 50 MNC
20 Squats, 50 MNC, 10 Flying Squirrel

Half way through the round Beacon and Corruption found us and we hit some of the warm-up highlights again
10 SH, 10 Imp Walker, 10 squats, mosey to the other side of the lot
10 merkins, 10 LBCs, 10 Jump Squats

Back to suicides
20 merkins
20 merkins, 50 LBCs
20 merkins, 50 LBCs, 10 Makhtar N’Diayes

Mosey back down the hill, back toward the park to find a piece of wall … wall sits while everyone pops out for 2 burpees

Mosey back-ish, taking the long way around, for a good 3/4 mile trip home, one stop for 25 SSH

2 minutes of Mary, ending with 10 SSH

Looks like we made it,

Barry Manilow

TClap |
1

Give Me Liberty Or Give Me Burpees

Leave a comment

A sticky, pre-July 4th convergence group showed at THE Ballroom. The Pax answered the Siren Song published on the Twitter machine put out by YHC. Pleasantries exchanged, disclaimer was disclaimed. Let get to it.

Mosey to other side of the school for :

COP:

  • Seal Jacks * 25
  • HILLBILLY WALKER * 15
  • Merkins * 10
  • Squats * 15
  • Wide Arm Merkins * 10
  • Windmills * 15
  • SSH * 20
  • Mountain Climbers*15
  • MOROCCAN NIGHTCLUBS * 20

3 BURPEES OYO

MOSEY to HILL on side of school; Jacobs’ Ladder 10s- 1st set-LBCs at bottom, SSHs at top. No  2nd Set was added as the Q had forgotten how large this hill can be.

THOUGHTS ON LIBERTY- Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to assure the survival and the success of liberty.– John Kennedy

CONSIDER THE MANY FREEDOMS THAT WE TAKE FOR GRANTED, LIKE TRAVELLING THE COUNTRY FREELY. PRAY FOR THOSE IN THE WORLD WHO ARE BEING IMPRISONED FOR SEEKING THE SAME FREEDOMS

MOSEY TO the back wall of the School  FOR TABATA- 1 MINUTE AMRAP EACH EXERCISE, 30 SEC REST. , SQUATS, MERKINS, LBCs, CALF RAISES, FLYING SQUIRRELS, MNCs, Freddie, CRAB CAKES, MONKEY HUMPERS, SSH. The Crab Cakes were the real crowd pleaser.

Mosey to COT: Announcements, Prayers for everyone’s safety on the 4th, Bullwinkle and family, Kids staying safe in summertime. 

Need to get on more Q schedules as it’s always an honor to serve the Fort Pax.

Let’s get out there and make an Impact.

Short Sale Signing Off.  

TClap |
1

Murph Jr and Balls to Wall-Whoppers last Q at crows nest

Leave a comment

By a mixture of being out of town over the weekends and just staying up too late/laziness, I’d managed to avoid posting at crows nest despite it being literally the closest AO from my home.  What with me moving sometime between the 17-23rd, I was glad to get put on the Q schedule in advance so that I could have one last whirl for the time being. I wanted to do something unique and fairly painful for the pax.

Short mosey to closest parking lot, COP-

SSH
Sungods, forward and reverse, windmills, imperial walkers,

Musical Primer- At some Q’s they have brought speakers but NOT been playing 80’s headbangers, much less the one most appropriate to a classic exercise, Balls to the Wall!

Had the PAX get into peoples chair, one at a time run to walkway and perform burpee+shoulder tap, as the song played on shakespeares speaker via my phone bluetooth. At part right before chorus, We would go balls to wall. Fun little warmup.

Main Event- Murph JR

Mile run, 1 minute pushups, squats, pullups, with note taken to what max reps done by any of the PAX was.

Another mile run, and started running out of time so we didn’t go back to the pull ups. all together, did 66 merkins with a ten count break, and 60 squats, which was records from the 1 minute timed.

with two minutes left, mosey back to COT and did some ab lab, 10 bigboy situps, 20 4 count flutters and then time up.

Prayers for safe travels and england Godspeed in the world cup. humbled by the PAX and the support they have given me for over a year. At the end of this week I will know if my future is leading me to Greensboro, Washington state, or ft worth texas. Wherever I go, I know I will want to join or create fellowship like that I’ve had in F3. Thanks to everyone who has sweated with me and helped me grow as a man.

TClap |
5

A Strong House is Built with HEAVY METAL

Leave a comment

7 Gathered for Giant Sets in a body builder type workout focused on each muscle group followed by a circle of power with two burnout exercises as PAX alternated.  Rep counts to the right on the grid.

Warmup:  Side Straddle hops, low slow burpess, front straddle seal hops, wide, normal, diamond merkins.

Shoulders Bi’s Legs
5 Front Raise 1KneeCurl Front Lunge
10 Press Reg Curl Sissy Squat
15 Upright Row 1Hammer Squat
5 Front Raise 1KneeCurl Back Lunge
Circle of Power Bus Driver Lucky7Curl Calf Raise
Dynamic10 Bear Crawl Gorilla WalkL Sprint
Chest Core Back Tri
5 Side Fly Am Hammer Pullover Kickback L/R
10 1-2-3 Dolly Lawnmower Overhead Press
15 Press Crunch Plank Row Skullcrusher
5 Side Fly Am Hammer Pullover Kickback L/R
Circle of Power 1/2Merk Hold Boat Back Merk Dips
Dynamic10 Superman Pump Goofballs Gorilla WalkR Crab Walk

Announcements:  Sweti, New Tomakawk, Bermuda Triagle,

Prayers:  Gratitude for a great new day and the pax that attended, healing for the sick, wisdom to start the week.

TClap |
2

Table for Two at Ad(Varsity)

Leave a comment

With the On again off again, cancelled, not cancelled morning at the Ad (varsity) the number of pax were limited which was fine as Shinguard is in training for his future Q (OYO).

The Thang:

Mosey to band parking lot for a little COP

  • Merkins (20)
  • SSH (20)
  • Squats (20)
  • LBC (20)
  • Mountain Climbers (20)

Mosey to the triangle at the top of the student parking lot for the “Triangle of Death”

3 rounds:

Round 1: 30 Merkins, 30 Squats, 30 LBCs and bear crawl to each station

Round  2: 20 Wide Armed Merkins, 20 Jumping Lunges, 20 big boy setups with Crab walk between stations

Round 3: 10 Diamond Merkins, 10 Jump Squats, 10 Ski jumps with lunges between stations

Short mosey to the wall of the annex/Gym.

Plate push the wall sit for 1 Min, Plate push then balls to the wall, Plate push

Mosey toward COT

End with some Mary and stretching

This morning was memorable, thank you to F3 for helping make it happen.

 

TClap |
2

Beyond- Freedom has never been easy.

Leave a comment

Always an Honor to Q. To be able to push men Beyond their comfort zone. To teach and be tought.  America has given me freedoms that most of the world can not even fathom. Freedom has been given to us all by the selfless acts of men and women willing to give themselves up so that we can live like other country.

We started with a disclaimer. Let all know who I was and checked to see if we had any FNGs. None present so made amentsl mental note to self that I need to work harder on bringingthis gift to other men in my reach. We took off with slow mosey that led into some dynamic movements Stopped for Pledge of Allegiance and then circled up. We warmed up to the acronym FREEDOM (Flutter kicks, Rosalita, empty wheelbarrow, Everests, donkey kicks, outlaws, and Mtn. Climbers) we than did 17 Merkins in cadence followed by 76 SSHs in cadence.
We moseydto drop off in front of school did the next 5 exercises followed by sprint Squat jumps, merkins, bomb jacks, CDDs, burppees 10 of each.
Mosey to small car circle. Get into discussion on true freedom and that is through Jesy=us CHrist. Q had found verses in bible that talked about freedom through him and matched it up with some good exercises. Fastest each round would get to read next verse. Here they are if you want to li=ook them up.Romans *:16- 10 jumpsquats. john 8:32 burpees- 1 peter 2:16-17- 10 grave diggers each side, 1 cort. 6:12 10 jumping lunges, 1 cort. 9:19 10 tony hawk burpees, Acts 13:39 10 bomb jacks, 2 cort. 3:17 15 squats, Psalm 119:45 20 CDDs, romans 6:6-7 20 merkins, gal. 5:1 10 hand release merkins, Gal. 5:13 20 Monkey Humpers, Psalm 118:5 20 flutter kicks. COT. Prayers, and Praises.
Thank You was an Honor.

TClap |
1

Ask and ye shall receive

Leave a comment

After the disclaimer, we started with a quick mosey around the parking lot to get the legs moving.  We then circled up for some stretching and warm-ups which included: SSH (x20), windmill (x10), merkins (x20), Superman overhead claps (x10), hillbilly walker (x10), downward dog and honeymooner, mountain climber (x10), Moroccan night club (x20).

Next we got right to it and headed over to the pull up bars per the “requirement” of 2 of the 3 Murph exercises incorporated into the workout.  We went with chin ups and squats.  The exercises went something like this:

  • 10 chin ups followed by 30 squats, then 10 burpees (we had to get some pushups in!)
  • 10 chin ups followed by 30 squats, then 9 burpees….
  • Repeat counting down to 6 burpees, then we got a quick break so we could run down the hill and then back up where we did LBCs while we waited for the six

Then we continued our fun with the following:

  • 10 Australian chin ups (partner up where partner holds the “chin-upper’s” legs horizontal while person doing chin-up is more doing a row to the bar) – swap partners, then do 10 one legged squats each leg, followed up with 10 calve raises (total of 30 “leg” exercises), then 5 burpees
  • Repeat counting down to 3 burpees
  • Last 2 reps were OYO on the bar with either knee to chest or chin ups, 30 squats or 10 one legged squat with calve raises, then 2 burpees
  • Repeat for last rep with 1 burpee at the end

Last was around the world Mary for 2 min, then back to COT for the usual wrap up.  Appreciated the opportunity for the “Ad”varsity leadership and had a fun time getting creative with the new format!

Aye – Shady

TClap |
2

A tradition unlike any other- Board of Pain 2018 Week 1

Leave a comment

10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition.  A pure suckfest of constant battering, no let up and U vs U.

The Thang:

Finish each exercise before moving on to the next.  In between, complete a recovery run.  Normally, distance is 1/4 mile.  today was shorter but will adjust next week.  Each week PAX (and returning PAX) work to better their accomplishments down the board.

F3 June week 1
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100
 Deep Squats – 100
 LBCs – 200
 Carolina Dry Docks – 100 Cornhole(C)
 Russian Twists – 100 Atlas (C), Paul Bunyan(C)
 Mac Tar Jai– 100 Jekyll (75), Digiorno (60),CSPAN (39),Double D (30), Dark Helmet (1)
 Jump Squats – 100 Tesh (5)
 Mountain Climbers – 100 Fish Stix (37)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

Got this work out from F3 Raleigh and brought to The Fort in summer of 2014.  At the time it was the toughest workout in the region and true #snotwoggler.  Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own.  There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them.  Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones.  Staying “in it” is the challenge.  “Trying” is the challenge.  “Stepping into the arena” is the challenge.  Embrace the suck and come out on the other side.  I hope I see the same guys there next week ready to push past week 1 results.  Additionally I want to see PAX join for week 2 that have both done it before and those that have never.  See you in the Gloom.

TClap |
5

And then there were 2 . . .

Leave a comment

I didn’t have high expectations based on the number of fireworks I saw and heard the night before. I picked up Jiffy’s Q and as always had a blast at F3, even if there were only 2 of us . . .

A special thanks is listed at the very bottom.

And this was just the WARM-UP . . .

PLENTY OF DYNAMIC STRETCHING:

Jog, High Knees, Butt Kickers, Toy Soldiers,, Lateral Shuffles , Lateral Lunges, Squats,

Alternating Forward Lunges, Tempo Merkins,

Single Leg Toe touches with other leg going back, Peter Pointers, Table Twists

The Thang:

Nasty 7s: 7 chin-ups from a deep position, 7 pull-ups from a half position with opposite grip, 7 full range pull-ups.

Daft Punk: 2 rounds

Dancing Bear with 2 Merkins

Daniel-Son

Empty Wheelbarrow

Laney Lu, Plank and Merkin

LBFCs: Little Baby Flutter Crunches

Low Country Crab

Iron Mikes

Inch Worm until exhausted

Groaners

Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground, then lower self back without using arms again (12 X)

Global Warming with extra tempo merkins, flutters, plank, Carolina Dry Docks, and others in-between

Hurpees: hand release burpees; increase # of hand releases up to 10;

Hydraulic Squat: Squat low, then right knee down to touch ground, then left now, then go back up in same direction as you came; do 10;

The Donatello

Tempo Merkin

*We will leave it to your imagination how many reps you think Sasquatch and I did of each of these exercises. (Can we say constant 45 minutes of moment?)*

8 minutes of Mary (0 rest):

Seated Ab Circles – 30 secs each direction; no rest between each

Twisting Pistons – 30 secs

Alligator Walks  60 secs;

Recliner Elbow to Knee Tucks – 30 secs

Slow LBC and Twist – 60 secs

Peter Parkers – 60 secs

Sprinter Peter Parkers – 60 secs

Elbow Planks with right arm/left arm high – 30 secs each

Regular Plank to the end – 30 secs

COT: Announcements; Prayer Requests


**A special thanks to Wegman’s for fartsacking today. 

TClap |
1