Block Party Beast Beatdown

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YHC was excited to get the reminder of my pending Q at Block Party. You see, it’s been a bit since I’ve Q’d and I haven’t been as committed to my First F as I should. Would I be dying trying to call cadence? What exercises should we do? Would anybody even show up? After a restless night of sleep, I got up, picked up my boy Atticus, and cruised to the spot where it all started in The Fort…WEP! One of my questions was answered right away as cars started rolling in the parking lot. And they kept coming. Seeing all the PAX (18 in total!) definitely humbled me and got my Qdrenaline flowing. After a quick disclaimer, we took off.

THE THANG

Mosey to the first mile marker with some high knees and butt kickers thrown in. Plank series at the marker, flip to crab for some dips (crab dip?), and back for more planks. Merkins and then back to moseying.

We stopped at each marker and did more stuff including but not limited to squats, LBC’s, wide arm merkins, mountain climbers, Peter Parkers, etc.

After completing the circle, we headed over to the brick wall at the UC Synergetic visitor parking lot on 160. Everybody grabbed a seat on the wall and watched while the guy on the end burpee broad jumped his way to the other end of the group and took a seat. Everybody got a turn and great fun was had critiquing form and jumping ability.
Next up was a bear crawl race up the big grassy hill to the main parking lot. While catching our breath, YHC talked about the word of the month, Encouragement. I shared that Barnabus was one of my favorite men of the Bible. Acts 4:36 tells us his name means “son of encouragement”. That’s exactly what he was during his missionary journeys with Paul. I want to be an encourager and our kids certainly need that from us. Some of the best words you can say to your kids: You got what it takes! I believe in you! The challenge to encourage someone that day was issued.
Next up was the meat of the workout, THE BEAST.
The Beast = 6 stations, 6 exercises at each station, 6 rounds. After each round, plank up and wait for the 6.
1st round – jumping lunges
2 – Freddy Mercury
3 – Low Country Crabs
4 – American Hammers
5 – Flutter Kicks? I can’t really remember?
6 – Burpees (crowd pleaser)
A quick look at the watch indicated 3 minutes till 6 so jailbreak to COT

Announcements
We had a lot. Christmas Party, upcoming workout, CAH volunteer opportunities, etc. As they say, read your newsletter
Prayers and praises were shared and Chicken Hawk closed up out.
Thanks Shady for giving me the opportunity to Q! I needed the kick in the pants to get back out there and I loved every minute of it.
AYE!
Flat Tire

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Hurricane Michael

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I heard the rain from Hurricane Michael pounding my windows right before the alarm clock went off. If it weren’t for Lil E and the Pax, I would have fartsacked. The Pax in attendance were actually looking forward to the storm. We stood against the rain and got stronger.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x).

Mosey to the hill near the stadium to add inertia and do the following exercises.

  1. 100 Yard Dash
  2. Jumping Squats (2x)
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x)
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

COP: V-ups (15x), Scorpions (15x), Windshield Wipers (7x), Peter Parkers (15x)

Moleskin:

We live in a hero-centered society. More attention and accolades are focused on the player verse the team, the “I” and “me” instead of we. At times, people who show humility are perceived as weak.

So why should we remain humble?

The answer is because God can do more with a humble heart.

A man who lacks humility tends to be arrogant with a heart that’s hard as rock. How can God plant seeds on their hard soil?

A man with with a humble heart tend to grateful for with an open mind and heart. God can plant many seeds that bear fruit with their soft soil.

James 4:10 ~ Humble yourselves before the Lord, and he will lift you up.

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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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4

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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