The Jock (week#2)

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Combo @F3TheFort & @F3RockHill bootcamp style workout at the BMX track

Disclaimer

warmup-o-rama

Board of pain style #AMRAP with lots of parking lot running and 10 of the following at every corner

Seal Jacks

Flutters

Merkins

Humpers

Flying Squirrels

SSH

Squat

CDD

LBC

Mountain Climbers

partnerup with someone you don’t know for 10 minutes, and followed up by 25 minutes of #UvsU

COT/Prayer or Praise/ BOM

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a non running Q’s version of Laces Out

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7 #HIM showed up for my Q at #Laces out

Disclaimer and quick discussion on how I used to be a runner

Warm up one mile run

stretch for 2 minutes, discuss several of my favorite meals…and for a second week almost everyone took their shirts off…weird…

main course – 15 minutes of sprint the straightaways and recovery on the corners

main course – 10 minutes of your 5K pace

main course -10 more minutes of the first 15 minutes

stretch for the last 5 minutes

COT/BOM with Laces In

The fast guys got in 6 miles, the slow guys got 5 miles, everyone got better…

 

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Living the High Life

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5 souls arrived in the mild late-September gloom for a High Life-led Q at Laces In.

25 x SSH, 10 x merkins, 20 x squats, 10 x windmills

Line up on the parking lot line for: karaoke, side shuffles, butt kickers, run backwards (or, nur for Rock Hill familia), and run forwards.

Then all gathered around to hear about “living the high life”.  What was it?  Not Dora-lite, but Dora-heavy.  Grab a partner or two, and crank out:

100 merkins, 200 BURPEES, 300 squats….and 400 monkey humpers.  With running up the hill towards Munn Road.  Modify was needed to 150 burpees.  Don’t Q it if you can’t do it…

We survived and a standing 10 count was provided by all.  Mosey to the FMHS stadium for what Bonsai says is Pink Floyd.  2x Wall Sits, 2x Balls to the Wall.

Circle around around the bleachers for ab work (penguin, protractors, canoe/kayak, etc.).

Mosey back to COT doing Moroccan night clubs along the way.

Ball o’ man – reminder about the Invergence from CSPAN.

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Partner work at The Ranch

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6 HIM showed up to the gloom this morning to The Ranch.  It’s been awhile since I’ve been to this AO.  After a couple of wrong turns and a really questionable parking job, YHC made it with a couple of minutes to spare.

The Warmup:

Quick mosey around the parking lot and to the soccer field.

SSH x 30

50% run to the opposite goal line

WM x 10

50% run to the opposite goal line

IW x 15

75% run to the opposite goal line

Merkins x 10

75% run to the opposite goal line

Plank Jacks x 15

100% run to the opposite goal line

CDD x 10

100% run to the opposite goal line

Thang I:

Partner up (size matters).

Wheel Barrow – 10 steps and 5 derkins to the opposite goal line.  Switch as needed.

Partner Carries – 10 steps and 5 squats to the opposite goal line.  Switch as needed.

Mosey to the elementary school loop.

Thang II:

More partner work…

Set 1:

50 Box Jumps

100 Jumping Lunges

200 Squats

One partner running the loop.

Set 2:

50 Wide Arm Merkins

100 Dips

150 CDDs

One partner running the loop.

Mary:

Heels to The Heavens x 10

Corkscrews x 10

Hello Dollies x 10

Box Cutters x 10

Dying Cockroach x 10

COT:

Read your newsletter

Praises for health.

Prayers for PAX loss of a close friend, family relationships and others unspoken.

Moleskin:

This was a great group this morning and I was just trying to keep up.  I’m learning the art of leading from behind.

The field was pretty wet and I think I heard a few comments about soggy shoes…

Leadership is our duty as men.  To always be leading and always present our best selves.  The majority of our leadership opportunities are given to us at times when we’re unaware we are even leading.  Be a positive light today and everyday…

Thanks Backdraft for the opportunity.

Peace,

Seacrest

 

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UvsU at The Hive

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Three Hive regulars showed up for a Friday morning beat down in the gloom.  The workout promised to be the ultimate UvsU test.  Just you and the bell…

The Warmup:

Mosey around the parking lot for the usual morning jog (silent J).

Circle Up:

Seal Jacks x 20

WM x 10

Merkins x 10

Plank Jacks x 10

The Thang:

YHC had 6 cones set up with 2 exercises per cone.  2 sets per exercise.  The first round is to failure and the second is 1 more than the previous round to failure.

Cone #1:

American Hammers

Leg Raises

Lunge walk to next station

Cone #2

Dead Lifts

Swings

Reverse Lunge walk to next station

Cone #3

Merkins (each side until failure)

Lunge walk to next station

Cone #4

Curls (both arms)

Tricep Ext.

Reverse lunge walk to next station

Cone #5

Chest Press

Skull Crushers

Times up.

COT:

Read your newsletter.

Prayers for employment, family challenges and those impacted by natural disaster and there recovery.

Moleskin:

This proved to be a pretty difficult workout.  YHC was a little unsure of how this would go and some tweaks will be made before the next one.

The concept was that no matter how hard you push, your second effort should never exceed your best effort.  In this case, your first push to failure should always exceed your second.

You never know who is watching you, in F3 and beyond.  Always be leading…

I think I re-aggravated my F3 tramp stamp today.  We really should put some money into re-paving The Hive parking lot.  And add Airborne’s “F3 Tramp Stamp” to the lexicon.

Peace,

Seacrest

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All Eyes on You

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Pantheon (Tega Cay Elementary)

Disclaimer: No FNGs this morning

Warm-a-rama I: Mosey around the big loop, including high knees, butt kickers, side shuffles, toy soldiers

Warm-a-rama II: To ball field for some SSH, Merkins, Mountain Climbers, Imperial Walkers, Hillbilly Walkers

Thang I: Indian Run: Last man carries a 32-ct case of water to the front. That’s 37.8 lbs in case you were wondering. Once the delivery is made, the deliverer drops to the back and the deliveree does 5 merkins then becomes the next deliverer. Did this around the school, for two carries per PAX.

Thang II: Line up on baseline, each pax in sequence goes down and back the court in the manner prescribed below while the rest do isometric workout, also as prescribed below.

  • Bear Crawl half court + people chairs
  • Sprints full court + forearm planks
  • Long jumps half court + superman
  • Wheel barrows half court + body destroyers
  • Power skips full court + balls to the wall
  • Side shuffles full court + 6 inches
  • Back sprints full court + low planks
  • ran out of time here (would have finished with piggy back carries)

COT: 9 paxposted this morning, that includes Fish Sticks who went for a run in preparation for a November half.  Prayers for marriages and relationships and for those going through hardships as from hurricane damage or otherwise.

Skin: Nice work by all this morning. I think everyone was forced modify at some point this morning on account of muscle fatigue, with the possible exception of Bear Gryllz.

Fish Stix thanks for the opportunity to Q. Sputnik thanks for your help planning the workout, and then not showing up for the workout!

God calls us to listen to Him: listen to hear and listen to do. Can you hear Him and are you following His voice?

Rocks Out

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Special Appearance by Thin Mint and Some SOB’s at The Coop!

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Thank you to Thin Mint for pushing himself (and all of us) out of our comfort zones this morning at the Coop.  Great to see the SOB’s present and we need to get together again soon.  Below is the Backblast from Thin Mint. – SugarBug

12 indistinguishable blobs showed up in the 0515 darkness of Nation Ford HS for this SOB’s first Q in The Fort. The next 45 minutes went a little something like this.

The Warm-Up
-Disclaimer
-Imperial Walker x10 IC
-Low Slow Squat x15 IC
-Arm Circles IC (5 small fwd, 5 small back, 5 big back, 5 big fwd)
-Low Slow Merkin x10 IC
-Alternating Leg Lift (from 6 inches) x10 IC

The Thang
Mosey over to the band lot and line up at the goal line for:
-Bear Crawl Burpees – start your burpee (drop, do the pushup), at the top of the pushup bear crawl 5 yards to the next line, finish your burpee (stand up, jump), repeat for 50 yards, sprint to the end
-Return by Lunge Walk 10 yards, Broad Jump 5 yards, repeat to the end

Mosey down to the launch lot and grab a partner for partner suicides:
-5 partner derkins each
-Sprint opposite directions to end of lot, round 1 island, meet back near the middle 1 row from where we started
-10 handslap merkins
-Run back the way you came to the start
-Repeat but go up 2 islands to the 2 nd row, repeat to 3 rd row, 4 th row, 5 th row (for some)

Head to the JROTC building and form groups of 3 for grinders:
-P1 at pull-up bars –1 pull up, 4 hand position changes (if possible, just pull ups if not), repeat
-P2 at bottom of hill – double merkin burpees
-P3 runs from bottom of hill to the top, relieves P1 who runs down to relieve P2, etc.
-Continue until each person has done pull-ups 3 times

Couple minutes of Mary
Plank abreast facing up the hill
Low slow merkins x10 IC
On your belly, wait for GO
AYG uphill to Stop sign, mosey back to launch for COT

Announcements

-Invergence on September 29 th . https://f3thefort.com/2017/08/30/pre-blast- f3-the- fort-5th- year-invergence/
-Convergence on September 30 th , 0700, Nation Ford HS. All other AOs will be closed on the 30 th . https://f3thefort.com/2017/08/29/5-year- convergence-fng- challenge-preblast/
-Following the convergence, help needed to install pull-up bars at Children’s Attention Home. A few more PAX needed to help dig holes and put up the posts and bars. Contact Chicken Wing for more info or to HC. https://f3thefort.com/2017/09/11/childrens-attention- home-workday/

Prayer Requests
-Forgot to do this — not a regular thing for us SOBs but maybe it should be.

Moleskin
YHC tried not to get lost or to faceplant as we moseyed up towards the band practice lot. Nation Ford HS is pretty dark first thing in the morning. I tried to take out Photo Bomb twice by making unannounced sharp turns, but he was too quick on his feet so we warmed up instead. Thankfully the lights came on in the parking lot for the partner suicides or things could have gotten ugly. Have only visited this AO twice (last week and this week), but I can confirm that everyone comes to work hard. Heard your typical mumblechatter this morning, especially on the call for double merkin burpees, but saw every man in attendance pushing hard and getting uncomfortable. Dark Helmet summed things up pretty nicely before the workout when he stated that he knows he CAN modify, but then he looks around at everyone else pushing through and would rather puke today than let up. Beauty of F3 right there. Don’t get me wrong – modify to avoid injury, but not to avoid discomfort. On the other side of uncomfortable things is where each and every one of us finds a better version of ourselves. It’s obvious when you say it (get outside your comfort zone, duh) — but it’s far too easy to forget in the moment. The more we can learn to embrace uncomfortable situations in the gloom with a push from our brothers the more we will find ourselves embracing (or even running headlong at) the everyday discomforts (making that call, having that talk with your M, punishing your 2.0 even when they make the puppy dog eyes) that threaten to force us all into complacency. Or, maybe Dark Helmet was just regretting his choice of a Gordita Supreme at Taco Bell last night. Really enjoyed working out with the men of The Fort this morning and getting pushed by some new faces (especially Backdraft who is one sneaky fast dude). Thanks to Haggis, Fahvra and Fallout for leaving their usual routines to come out to The Coop. Haggis is soon to be a Springfield resident so keep an eye out for him at an AO near you (if he can drag himself off the trails of Anne Springs that is). Very much appreciate the invite from Sugar Bug to lead. YHC definitely plans to visit more often.

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Bullpen

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Perfect morning in the Gloom.  Dog Pound was scheduled but YHC didnt do a good job reaching out- although he’s been a little MIA from The Colosseum.  APB for DP.  ‘mon back.  Total of 11 men were properly disclaimed and off we went.

1/2 mile warm up and head to blacktop.

kinetic warm up- 50 yard warm up run in between pain: SSH, Merkin, Squat, Seal Jack, Mountain Climber

The Thang:

Column post- a dozen I think.

  • lunge walk in between and 3 merkins at each Column
  • Bobby Hurly in between and 5 Carolina Dry Docks at each column.  #sneakygood

Mosey to small parking lot by football field.  Sidebar- I doublechecked and gates are locked.  Lots of pain available behind the gate.  need to get a hold of @Rooney to see what we can do.

4 corners with a point in the middle.  Pax divided into 4 groups.  Do exercise, do burpees in middle out to next corner.  Rinse repeat circuit 3x

  • Corner 1: LBC= 20
  • Corner 2: Dying Cockroach= 20
  • Corner 3: Freddie Mercury=20
  • Corner 4: American Hammer=20
  • Middle: Burpee= 5

Sprints- 50 yard dash x8

  • First several: 70%-80%
  • Next group 50%
  • Final 4: Max Effort

COT

Naked Man Moleskin:

Great effort today.  Discussed leadership in form of Volunteering.  Also discussed Max effort.  Digging deep, finding your grit and giving max effort.

Prayers for Bob the Builder and his M as they weather a tough time, Peabody for the right words as he has to deliver bad news at work today.  Continued prayers for Hurricane recovery.  Also one that I forgot at COT- a family friend undergoing a masectomy today.  Bob the Builder with a great takeout.

 

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I call this one the rope a dope…

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Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

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“Make him curl up in the fetal position”

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Twitter is a great way to nudge PAX to post, or in my view call out PAX who haven’t posted to the Armory in ages. The second best thing about Twitter is that other PAX reply with announcements that an FNG is posting and they want to Q to punish them FNG….even though he was headlocked as he was serving on a church mission trip. Prior to knowing an FNG was posting, YHC already created a wicked weinke. After a somewhat lackadaisical disclaimer…

COP consisted of: windmills, IM, Hillbillies, SSH (lots of them), squats, and a quick mossy around the church parking lot. PAX grabbed their KB and mossy over to the edge of the parking lot for some sidewalk chalk instructions.

Partner up and split the groups into 2. Half the group follows the LT parking stall sidewalk instructions while the other half follows the RT parking stall sidewalk instructions.

LT parking stall consisted of Partner 1 runs backwards to the other end of the parking lot and runs back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: KB swings, upright rows, skull crushers, chest presses, merkins, flutters.

RT parking stall consisted of Partner 1 runs  to the other end of the parking lot  and back while Partner 2 does the exercise. Swap with partner, then rinse and repeat with the next exercise. Exercises consist of: Curls, shoulder presses, squats, LBCs, bent over rows, good mornings, burpees.

Once each group completed their side, flapjack.

Mossy to church benches for OYO of 20 or so reps of the following:

Overhead lat swings, Dips, Derkins, Irkins, Squat Sits. Then round of Mary consisting of American Hammers, Hello Dolly, Big Boy, and LBC with toe taps.

Mossy to COT

Thanks to the PAX for coming out and for the mumble chatter. Great morning for a KB workout.

Asked Crawdaddy to provide a quick hihglight of their mission trip that diverted them from Columbia (the Country) to FL in the wake of Irma. Great message of leadership. Prayers to Change Orders mother, Hot Pockets (FNG) on seeking a new job, and all other spoken and unspoken prayers.

Read your newsletter and sign up for the 5yr invergence!!

Trucker out

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