We Have Something Good Here

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The faithful grew to 10 this week, some new, some old, but the buffet of pain has been a common stay. Starting off at 0500 is a Q’s dream as it provides ample time to deliver the Pax some pain.

A call was put out the night before for the PAX to bring some 65lbs or their weapon of choice, and all kinds of coupons showed up.

We did a warmup COP style and went off to the track. I promised out P200 PAX that the running would not be excessive, but I would not have been present based on past experiences, so I am sure it seemed like a mountain to them. Great courage on coming out and working through the post P200 pain.

First up was The Looney.
We ran a warm up lap to clear the track of debris and moved benches, lonely cones, and general trash off the track where our dreams came true.

7 400 yard sprints round the oval at AYG pace. After each lap, 20 yards weighted lunge. The book called for 65 lbs, but all shapes and sizes were had.

After we hit 4 rounds, it was all down hill, although I am not sure the breathing was any easier. We then proceeded to the Brenton with our remaining time.

The Brenton was 5 rounds of 30 yards bear crawls, then broad jumps back with 3 burps after each set of 5 jumps. In succession, this ended up as a killer. Great way to spend 10 minutes of your life right there.

At that point, we were on our way back to COT. We finished with peer led ab work. Did we care about the 6 quitting time? NOPE, The Honey Badger said to have all PAX lead, so we ended at 6:03.

Thanks men for the opportunity to lead. Wegmans is on Q next week.

COT.

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Yahtzee Culture Club Style

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So, Culture Club came out completely prepared as usual.  Always love attending one of his workouts!  This Friday morning we played Yahtzee in a way I personally never have before.

The basics were one PAX called out an exercise from the bottom list seen above, and the remaining PAX did that exercise while the first PAX took his three rolls for Yahtzee.  Once the points were written on the tape, then the blue tape was removed to reveal which exercise would be performed, and the reps would be the amount of the score written in.  If the exercise under the blue tape was highlighted in green it meant that for the next round, instead of choosing an exercise from the bottom list, the PAX would run a lap around the parking lot.

If you have not been out to participate in a Culture Club workout, I highly suggest you plan for it.  He has certainly set a high bar of excellence, at least in my book 😉.

Smithers – Out

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It was getting a little windy (super windy) so we quickly started moving. As a special treatment for the 2 P200 runners showing up so soon after the big day, they got to control our 10 counts and replace any exercise set with 5 burpees (we had no 10 counts and I don’t think anything was replaced with Burpees)

Mosey around the bus lane? for some warmups
SSH IC x20
Calf Raises IC x10
MoroccanNC IC x20
Cotton Pickers IC x10

I kept the warmups relatively easy and repetitive to encourage mumblechatter and get some storeis out of our P200 PAX. I was glad we had a crew who was able to walk and chew gum at the same time.

Partner’d up and went down to the bottom of the smaller hill (Not the Green Giant unfortunately)
One partern ran up the hill and back while the other partner did an exercise then switch
I picked some spelling partner routines from the Exicon

B.O.P.O
Burpees
One-Leg Burpee
Plank Jack
Other-Leg Burpee

B.O.M.B.S.
Burpees
Overhead Claps
Merkins
Big Boys
Squats

Everyone handled this really well so we ran back up the hill and continued to mosey around the backside of the school. I tried the single file run again (I think Indian run is the wrong name, is it Spartan Run?) Front PAX drops for 5 merkins, catches up to the line and yells DROP. We went through the full rotation twice, everyone took it upon themself to run in any random direction or shape when they were the lead which kept it interesting.

We lined up next to the loading dock and looked maybe 20-25 yards away to the curb and grass and I prepped everyone for some sprints immediately followed by 10 merkins. We did this 5 times and I took the time on the walk back to unload some form of wisdom

The English word abide means to follow instructions, be obedient, endure and follow through on a task. Jesus entered this world to expand our definitions of very basic words. He took everything in the Law and added a layer of humility and selflessness. Inspired us to look inward and realize our depravity instead of focusing on whatever we could do outwardly. How does this apply to abiding? These questions lay in front of us: How are we abiding? Who are we abiding in? Why are we abiding? It should be our goal to walk with Jesus, to do as he did, read his Word and live life in a manner as similar as possible to the way Jesus lived and taught. I mentioned the the apostle John really likes our current word of the month but more on that later.

It was super fun to talk for about 30 seconds then just yell SPRINT and watch them scramble before getting back to my word of the month chat. Again we did this 5 times with 10 merkins each time.

Mosey all the way back near CoT and found some good low brick wall around the playground for step ups. I led a modified W.A.S.H. I’ll call the ‘Partner WASHing machine’
While one partner was doing step ups (left leg first) the other partner would do 10 reps of an exercise then switch. Both PAX did left legs, then right leg, which meant everyone did 20 of each of these—-

Merkins
American Hammers
Hillbilly Walkers
hand-release Werkins

We then found a nice patch of grass for some 1:4 ratio Jack Webb (plank jacks, not merkins) incrementing all the way to 10 plank jacks, 40 overhead claps

This was a super great push for all PAX as we made sure no one dropped arms during the last 40 and finished all together

I am starting a thing where I end all workouts with 5 burpees so watch out!

CoT
count-a-rama
name-a-rama
1 John 2:6 whoever says he abides in him ought to walk in the same way in which he walked
1 John 3:6 No one who abides in him keeps on sinning; no one who keeps on sinning has either seen him or known him………
1 John 4:16 God is love, and whoever abides in love abides in God, and God abides in him
(while technically out of context, please read around it, they hold meaning in context)
announcements/prayers/praises
QBert out

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Dragon’s Den

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This week is a special week as Thursday makes four years since I joined F3 up in Area 51 (south Charlotte) so I was happy to chip in and q again at Tomahawk which is at Doby’s Bridge Elementary, with a school mascot of a dragon.  Small world as my elementary school also had a dragon for a mascot.  Anyway, enough of this on to what we did.

After a pretty standard COP we got the bells a swinging.

25 swings
25 goblet squats
20 merkins
20 tricep extensions
25 LBC’s
30 curls
20 skull crushers
20 calf raises
20 American hammers

After every third exercise, run/walk a lap.  We got through two rounds and I added some core work in there as well just for fun.

I got at least one “I hate you!” from Polaroid or someone sounding like him so I feel like I did my job.

Welcome to Data Breach!  Looks like you guys are busy EHing your friends and neighbors.  Keep it up.  Great work out there DB!

Thanks for the HIMs you guys are and how you encourage me every day.

Peace out.  DT

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F3 THE FORT – BREWRUCK 002

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Ruck + Homebrew + Charities + Miles = good times for all

Pax,
On March 31st we will execute BREWRUCK 002 – Homebrew Edition within The Fort, the second annual posting of this event.

Here’s what you need to know:

When: Saturday March 31st, 2018, 1300 launch (1:00pm)
Where: Alcatraz (aka Runde Park, 5000 Tega Cay Dr, Tega Cay, SC 29708)
What: This is our spin on Brewruck, the course will bring thristy ruckers from Homebrewer to Homebrew (i.e. their garage/front yard, M approved area), you’ll have 20 mins to enjoy the feature homebrew on tap or a water, there will be 3 homebrew stops along the course, ending at Full Spectrum Brewery
Why: 1) 1stF, 2) homebrew, 3) fellowship 4) charity
Charity:
Part 1) Brewruck is normally tied to a canned food drive, so our spin on it: instead of filling your ruck with bricks or plates, we ask that you fill your ruck with canned food (30lbs weight for pax >150lb, 20lbs weight for the feather weaights), at the end we’ll collect all cans and donate all items to Fort Mill Care Center.

Distance: 9.5 miles
EndEx: Full Spectrum Brewery
Duration: ~4 hours (1500 (5pm) finish (get you home in time for dinner)
Course: Start in Tega Cay, make our way to Baxter, through Baxter and endex at Full Spectrum (you should plan to car pool and/or be dropped off at the beginning or picked up at the end)
Full course is below.
Cost: Patches will be sold for $10/each, all proceeds will be donated to Fort Mill Care Center, additionally your fellow pax have brewed some of the best beers you can make in a garage, opened their house or yard to you and offered water and/snacks, all for your enjoyment.

WE DO ASK THAT YOU SIGN UP FOR THIS EVENT, so we can plan the headcount. Sign up here.

Route:

This is going to be an awesome ruck and supports our community at the same time.

Direct any questions to WWL (@jclaroche2)

Aye,
WWL

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In the Early Mornin Rain

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5 PAX showed up in the early mornin rain this Wednesday.  38 deg at start time.

  • Warm up 1: Mosey around the big loop followed by sprints at 50%, 75%, AYG
  • Warm up 2: SSH, 1 Burpee, Windmills, 2 Burpees, Mountain Climbers, 3 Burpees, CDD, 4 Burpees, Moroccan Night Club, 5 Burpees
  • Thang 1: Bear Crawl Snake (see lexicon) around basketball court plus 2 count merkins when last man gets to the front
  • Thang 2: Four corners, tabata style
    • Corner 1 – Core (LBCs, Flutters, Freddie Mercurys, American Hammer, PAX call-it)
    • Corner 2 – Legs (Jump Lunges, Jump Squats, Side-to-side Lunges, Calf Raises, PAX call-it)
    • Corner 3 – Arms (Wide-arm Merkins, Plank-ups, Inchworm, Plank Taps, PAX call-it)
    • Corner 4 – Cardio (Donkey Kicks, Mountain Climbers, Burpees, Bomb Jacks, PAX call-it)
  • Thang 3
    • All hold planks, while each PAX suicides x2
    • All hold squats, while each PAX back sprints to opposite baseline, does 5 merkins, forward sprints back
  • COT: Prayers for health of families and for marriages.  High praise for cancer remission.

Always grateful to Q.

Rocks Out.

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Hootie’s first Q

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I had plenty of time to prepare for my first Q. I had no idea how to gauge whether or not the workout would be considered moderate of more like a boot camp. I had hoped to push the edge. In the end, we all got a good sweat. But it probably wasn’t hard enough.

It had rained all night. It was cool and damp, but the rain had ended. We moseyed for a bit and then did 7 warm up exercises. Then we moseyed some more to the wall in the back of the building where we did wall squats while each of us took turns doing 2 burpees. We did another round of wall squats where everyone stepped out to do two bomb jacks.

Then we moseyed to the front parking lot where we did a 4 corners workout. Since we only had 8, we broke up into two groups of 4. We started at opposite corners. We did 5 rounds where we hit all body parts in each round of 4. After completing each set of 4 exercises, we would meet in the middle to do 5 bomb jacks.

We finished back at the Q with each of us leading an ab exercise.

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Laces In/Out 2018.11

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This is the 3rd of 3 Qs where I’m catching up on backblasts…  I’m pretty sure I owe someone a thousand burpees by now.  I apologize.

Mosey to band practice lot for some leg work.

I did an extended warmup that us much out of my typical, because I planned sprints, and everyone pulls something during sprints so lack of warmup was not going to be anyones excuse.
SSHs, Windmill, Jimmy Carters, Wide leg stretch left/right, squat stretch groin, downdogs and honeymooners… Next toy soldiers 30 yards, mosey 70.  Buttkickers 30 mosey 70, did this 3 times…

Now for sprints, split into two teams of 6.  Split into groups of 3, 40 yards apart.  Relay race, 1 man per team running at a time per team.  (This took until the 3rd round to get right…  I’m pretty sure some would be clinically prescribed Aderol if sent to take a standardized test.)  When the last man comes in I yell out a random exercise and then we do it all over again.  We did this 7 times.

Mosey back to the parking lot for 6MOM from the Fort’s own JWoww.

 

I don’t know what the runners did… ask them.

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The Coop 2018.10

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Happy PI day! (As in 3.14, 3/14, March 14… ok, nevermind)

I keep all my Q’s simple these days.  I came in on two wheels, because anything outside of 1.5 miles of Baxter is downrange for me these days and I did not compensate for a commute.

Warmup
Taken care of by CSPAN.

Mosey to pullup bars and partner up.
1 man deadhang while other balls2wall.  Either man may call mercy and swap at any point.  5 rounds for my which was close to 10 minutes.

Mosey to bottom of the hill for some slow Moroccan night clubs while I encourage everyone to stretch their full range of motion.  Only one way to get better….
Next is a Dora. 100 bombjacks, 200 merkins, 300 jump squats (yeah this was all quads, the merkins are there for rest)

Mosey to the side to avoid traffic for abs.  snapcracklepops, freddy mercuries, dying cockroach, superman with Moroccan night clubs… sprint up hill to COT.

Next up, go eat some PI.

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The Hive 2018.09

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Warmup then mosey to the strip (the lighted concrete path in the breezeway).

Hit all the major KB exercises: KB swing, Russian Twist, Snatch, 1L deadlift
Next we take the heaviest 2 KBs and do fireman carries 80yds out (switch hands, come back) while each Pax calls out an exercise.
Last we do core exercises and protractor with arms holding kettlebell.

And that’s it…  Short and sweet

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