Baby . . . . you dropped BOMBS on me

2017-05-26Leave a comment

QIC: Twister
When: 5-26-2017
Pax: Hoser, Bolt, Destiny, Dilbert, Culture Club, Barry Manilow, Training Wheels, Bluegrass, Spitz, Bulldog, Couples, Change Order, Sparkplug and Optimus
Posted In: Slow Burn

The Thang –

16 PAX gathered for Slowburn not knowing that YHC had checked out a few new exercises on the F3 website the nite before. Uh oh!

One FNG was present (welcome Bulldog). After a brief disclaimer, an equally brief warm up of squats and SSHs was completed.

Mosey to traffic circle in Baxter for Squats and more SSHs

Mosey to “downtown” Baxter on sidewalk in front of McAllisters.

With partner executed on round of BOMBS with alternating partner run up to second floor across front of building, down stairs and back across street to McAllisters

50 Burpees
100 Overhead Claps
150 Merkins
200 Twister Crunches (Modified from Big Boy Sit Ups) – yes, I have selfishly named this after myself.
250 Squats

With time remaining the squad executed 25 Air Squared Sits, 25 SSH and 25 Overhead Air Squared Sits

In column of twos moseyed back to COT

Ended workout with some Mary – 20 flutter kicks, 10 Grave Diggers (both sides) and finished with crunches.

Moleskin

This weekend is Memorial Day where we remember those who have fallen in defense of this country. Yesterday I was on a train in Chicago with a man who yelled and dropped f-bombs about all of the injustices this country had heaped upon him and how he “hated” the flag and all those that respect it. While I thought about saying something I realized that I should pray for him and hope that some day he will realize that it is those that defended this country that enabled him this gift of free speech – no matter how vile and disgusting it is.

So, on this Memorial Day weekend let’s take time to pray and say thanks that those have gone before us, preserving the freedoms that we all enjoy so much today.

TClap |

3.0 Miles and Legorama (nothing fancy)

2017-05-26Leave a comment

QIC: Zima
When: 05/26/17
Pax: Witch Hunt (BC), Lutefisk (BC), Cable Guy (BC), Vinni (BC), Tater (BC), Atlas (BC), Fish Sticks (Run), Gears (Run), Royale (BC), ChaChing (BC), Cobra Kai (R), WWL, What Did (R), CSPAN (R), Mainframe (R), Trucker (R), Deacon (R), Flea (R), DaVinci (R), Zima (YHC)
Posted In: The Swamp

Shoulder injuries suck. But they shouldn’t prevent you from dishing out a good beatdown. About a week ago Cable Guy asked if the shoulder was still hurt as I had the upcoming Q. I said yes and that I’d work around it. Hence another #legday from YHC. Runners had already launched while ruckers and bootcampers were mingling. 0515 came, we recused ourselves from the ruck group, short disclaimer that we would be running and beating our legs up a bit, not a professional, etc.

We ran…at a good clip…to the back of Old Navy

Circle up for COP
-SSH X25 IC
-Windmills X15 IC
-Squats X25 IC
-Mountain Climbers X25 IC
-Monkey Humpers X25 IC

More Running…fast…to the back of Gander Mountain area

DORA 1-2-3 (Partner 1 runs about 50 yds and back while Partner 2 completes exercise, flip flop)
100 Monkey Humpers
200 Flutter Kicks
300 Squats (took forever)

More running…to the Target Balls

Monkey Humper Suicides: From the first ball, do 10 MH, run to the second ball and back, 10 MH, 3rd ball and back, 10 MH…all the way to the 6th or 7th ball and back.

Quick Switzer on Maturity. Took losing my job and almost losing my marriage to learn that life doesn’t work without Jesus at the center. At the center of work, marriage, you name it. It’s something we need to look at and work on everyday. Hadn’t planned on a mini-testimony but there you go. Time to run again.

All you got (AYG) from one side of target to the other side (crowd pleaser)

A couple of 10 counts

AYG to first speed bump, jog to next speed bump, AYG to the Stop sign

Slow Mosey past Zoe’s Kitchen (is this place open yet)

Lt Dans: 1 squat/4 jumping lunges, took them to 11/44

Mosey to the front of Marshall’s with 1 minute left…AYG to the far side of Best Buy

Wheeze our way in for COT

PS: Other guys rucked. There’s no telling what they did in the gloom. They looked pretty worked over though so I’m sure they got a good beatdown.

NMM
-Appreciate Cable Guy’s watch pinging off each mile (3 in total for today)
-Hard work by everybody with some good mumblechatter
-Speed demons Witch Hunt and Tater always pushing everyone…great work gents
-Really appreciate everyone participating in a leg heavy workout. I promise, when the shoulder is better I’ll get back to bear crawls, merkins and burpees
-PSA, Lt Dans go to 11 now (This is Spinal Tap…look it up young guys)

Announcements
-F3 dads at Knight Stadium tonight
-Memorial Day Murph
-RWB Memorial Run from TC Memorial Garden to FM Memorial Garden
-06/14 Pantheon Games at 0500
-06/17 Hog & Coyote #4
-Check Newsletter for Details

Praise and Prayers
-Prayers for Families
-Prayers for family of Jiu Jitsu friend who took their life
-Prayers for people traveling over the holiday
-Prayers for kids injured in Tega Cay golf cart accident

Thanks for the Opportunity Cable Guy
Aye
Zima

TClap |

Leg Day at Laces In

2017-05-26Leave a comment

QIC: Longshanks
When: 05/25/2016
Pax: Lil E, Man-o-War, Crab Cakes, Trucker, Cooter, Longshanks
Posted In: Laces In

As promised, no Merkins were completed at Laces In this morning, as 6 posted to a post-rain WEP legday beatdown with YHC. Disclaimer given and off went.

The Thang,

Start moseying down the path as we notice CrabCakes coming in hot. Pause at the first drillbit for some SSH until CC catches up. Mosey to the parking lot by Synergy and circle up for some COP:

SSH x 25
IW x 15
Windmills x 10
Cherry Pickers x 10
Mountain Climbers x 15
10 Count Honeymooner

Mosey to the small wall in front of Synergy. 10 Step ups each side followed by 15 Dips OYO. Rinse and Repeat.

Mosey over to Veterans Park for the Pledge of Allegiance

Main Event – Half the group runs up to the Hobo’s Gazebo and back while other half does the exercise, then flapjack:
Squats
LBC’s
Monkey Humpers
Flutter Kicks

5 Burpees OYO
Then 20 Sumo Squats, 20 Calf Raises, 20 Quick Feet (IC),
15 Sumo Squats, 15 Calf Raises, 15 Quick Feet,
10 Sumo Squats, 10 Calf Raises, 10 Quick Feet.

Mosey over to the big hill. Lunge Walk up to the Top, Jog back down, Backwards run to the Top, Jog back down.

Mosey back over to Synergy parking lot for some People’s Chair.

Return to WEP for some abs.

COT and BOM.

Announcements – Lots going on, read your newsletter.

Prayers – Truckers MIL

Moleskin
After the Chicken Wing Merkin-fest at The Coop on Wednesday, YHC promised no Merkins. Closest thing we did was 5 Burpees. Hope y’all got to take the elevator at work today!!

Shanks out!!!

TClap |

Ranch Trifecta

2017-05-25Leave a comment

QIC: Mainframe
When: 05/25/2017
Pax: Dixie Chicken, What Did, Peabody, Snap Hook, Kielbasa, Geronimo, Chedda, Craw Daddy, Sugar Bug, Cornhole, Pin-up, Straight-Up
Posted In: The Ranch

Lucky 13 posted to the Ranch on a beautiful morning. The Ranch is always fun, lots of opportunities for pain, and lots of room to be creative. Unfortunately no FNGs so very limited disclaimer and off we went.

Mosey to front of middle school with some high knees and butt kickers along the way. Circle up, all in cadence: 25 SSHs, 10 Windmills, 20 IWs, 15 Mtn Climbers, 15 Peter Parkers, 15 Parker Peters, & 20 MNCs. Move over to benches.
20 Derkins, 20 Dips, everyone run to end of drive and back.
10 single leg squats each leg, 10 steps up each leg, run to end and back.

Mosey to wall behind middle school for some wall webbs. Start in people’s chair, walk out on hands to merkins, walk back up into people’s chair for overhead claps. 1:4 up to 10:40.
Then just to finish the shoulders we did 15 donkey kicks.

Mosey to parking lot between schools and circle up for Lt Dans. 1 squat, 4 jump lunges. 1:4 up to 10:40.

Shared a quick word on maturity that stuck out to me: Maturity is the ability to think, speak, and act your feelings within the bounds of dignity. I know this can be a challenge in my own life.

Mosey to parking lot behind elementary school and circle up for Captain Hammers. 1 big boy situp, 4 American hammers. 1:4 up to 10:40. I’ll be honest, I won’t be calling this one again.

Mosey to small drop off loop behind elementary school. 5 Buprees at top, 20 merkins on the right, 20 plank jacks on the left, and 5 bomb jacks at the bottom. 2 loops of this jogging between points. Times almost up so mosey back to COT for a final 20 count of flutters.

Announcements: Lots of events coming up: Murph on Monday, veteran/remembrance runs, kids Spartan race. Get out and do something.

Prayers and praises for all the kids and educators. One more day!

TClap |

Q by Committee, Partner 400s, Confusion, Pain, Double-down COT

2017-05-25Leave a comment

QIC: Nomad
When: 05/25/17
Pax: Blades, Skate or Die, Boeheim, MP, Senator Tressel, Funhouse, High Hat, Zima, Rock Thrill, Jeeves
Posted In: Laces Out

11 PAX posted to Laces Out where confusion had set it. Who was on the Q?

Nomad corresponded with Sir Topham Hat where both he and CSPAN were travelling for work. Blades thought it may have been hhis Q. Funhouse alerted it was 5:01, so the show must go on. After a reluctant vote for Roads vs Track – Boeheim’s possession of the Key made the decision. 8 headed for the Track, but 3 headed for the Road.

The Thang – on Road

Zima, Rock Thrill and Jeeves went for an ‘easy’ (Zima quote) 6 miles on a tour of 160, 21 and Sutton Road.

The Thang – on Track

Warmup Run – 1 mile together on track

Warmup Exercise – Q by Commitee

From sideline to mid-field, job back to sideline

Toy Soldiers
Butt Kicks
Backward Run (thanks High Hat)

COP

Nomad – Windmill x15
Nomad – Burpees x5
Senator Tressel – Imperial Walker x10
Funhouse – Hillbilly Walker x10
High Hat – Mountain Climber x10
Boeheim – Lunges x10

Partner 400’s x 6 – Pax partnered up and while 1 PAX did 400 at full effort, other PAX recovered or did Burpees (all PAX felt recovery was plenty). Pain was enjoyed.

Warmdown 800 clockwise as group

800 x 2 Fast – after confusing the legs into thinking it was time to recover, 2x 800 was ordered by Senator Tressel with 400 recover in between

Running recover stretches were completed with mumblechatter of being too old to lift legs on fence to stretch.

COT #1

Announcements – Read Newsletter, Bowling, Murph

Maturity – Senator Tressel shared wisdom that he now is better about setting long-term goals to focus his actions, whereas he didn’t when he was younger.

Prayer Requests:

Funhouse’s 20^th anniversary trip to Napa and his 80yr Mother keeping his kids
Skate or Die’s daughter travelling on cruise
MP’s wife Michelle as she has surgey on Fri, 5/26

Funhouse closed COT with Prayer and PAX headed from Track…

… PAX recalled that they had forgot 3 PAX from Road workout

COT #2

Name-O-Rama

Prayers

Zima, travelers for Memorial Day

Zima closed COT #2 with Prayer

PAX left wondering just what kind of great day might be ahead after a double-down COT.

TClap |

Burn, Burn, Burn, The Ring of Fire

2017-05-25Leave a comment

QIC: Chicken Wing
When: 05/24/2017
Pax: Sauerkraut, Longshanks, Cougar, Sherlock, Training Wheels, Patton, Huckleberry, Geronimo, Pitts, Sugar Bug, Kielbasa, Harry Carry, Clampett, Hasslehoff, Socrates, Nomad, Skate or Die, Crawdaddy, What Did, Cheddah, Sasquatch, Wegmanns,
Posted In: Ring of Fire

The night before, YHC put out a public service announcement stating that the PAX would be instore for a memorable, painful experience. I was pleasantly surprised that 23 of The Fort’s finest we eager for their #DailyDownpainment. What a great group who continue to inspire one another.

With a disclaimer disclaimed, we were off.

Mosey through the lot in a serepentine formation with mostly running, some dynamic warm-up in between. We ended up on the “Band of Brothers” lot for our warm-up. Trademarking anything in ” ” today!

Circle Up. All IC.
Smurf Jacks x 20
Monkey Humpers x 20
Single Leg Hops x 40 on each leg
CDDs x 15
Peter Parkers x 15
Parker Peters x 15

Mosey to driveway entrance for some curb work.
Right Hand Curb Merkins x 10 IC
Curb Derkins x 10 IC
Left Hand Curb Merkins x 10 IC
Curb Incline Merkins x 10 IC

Spent for now. Mosey to the “Ring of Fire”

While planning this workout, YHC should have factored in more PAX being present, which fortunately ?$!, extended the pain to exhaustion.

PAX formed a circle on the sidewalk round-a-bout and while the PAX were doing sets of Merkins, Planks, Plank Jacks, a PAX would run around the circle and the next exercise of the three would be performed. With 23 men, that was 7.5 rounds of fun.

Glad that being over, mosied to the Sugar Creek hill for partner pushes up the hill. Switch halfway of the hill. 10 Burps at the top. Rinse and repeat.

Finally, with the pull-up bars calling out, we split into 3 for a BTTW, Wall Squat, and 10 Pull-Up round. 60s for the BTTW and WSs.

AYG to COT for final 2 minutes of Mary.

COT.

Announcements were a plenty.

Don’t forget about the Monday Murph at NAFO. 630.
June CAH Burpee Challenge.
Ya had to be there.

TClap |

Push the VQ

2017-05-241 Comment

QIC: Kenyan, Flea
When: 05/13/17
Pax: Royale, Witch Hunt, DaVinci, Wildthing, Kamakazi, Nemo, Kenyan(QIC)(respect), Flea(VQ)
Posted In: The Deep

A beautiful day, she was, on the morn of the VQ. Thanks to Royale for the EH for my first opportunity. After a short mosey, and not wanting to disappoint, I picked some fun ones to prove I could count:

COP
20 SSH
10 Merkins
20 Imperial Walkers
11 Low Slow Squats (a little overzealous on the count that time)
20 Hillbilly Walkers
10 Windmills
20 MNC

The first time I posted was at The Deep, and Snooki was on his VQ. Shout out to him for the following:

Some DORA
100 Merkins
200 Squats
300 LBCS
One partner exercises while the other runs suicides at 10, 30, and 50 yards.
When complete with the LBCs, Partner Carry to the 50, switch and Partner Carry back.

The hand-off to Kenyan found us doing the following:
BTW
Derkins
People’s Chair

After we ran to the front of Oakridge Middle School, we were met with Kenyan’s Deck of Death. Honestly, I lost count of how many rounds we did because my soul left my body momentarily and contemplated leaving for good. T-claps to Wild Thing for peptalk to getting back in the game. The exercises included jump squats, burpees (I think we got stuck on these for a while), CDDs, and American Hammers.

Back to COT for Name-O-Rama, Announcements, and Prayer

I appreciated the opportunity to lead. Kenyan (respect), that dude is a beast.

Flea

TClap |

Cantore cut us a break

2017-05-23Leave a comment

QIC: Sir Topham Hatt
When: 5/23/2017
Pax: Powerhog, Fusion, MacGyver, Bubble Boy, Nomad, Tesh, Greenwave, Sugar Bug, Snaphook, Tsquare, Sir Topham Hatt
Posted In: The Colosseum

11 pax rolled in to the Colosseum on this sticky morning to get their Tuesday started off right. I was excited to Q at the Colosseum because there is so much potential to inflict pain at this AO. For once I was having trouble trimming down the weinke instead of coming up with material. As I rolled in with 5 minutes to spare and saw one car I thought the rain might have scared some guys away. However, we were greeted with a break in the rain (Does it even matter if it rains?) and then a steady stream of cars rolled in right before kickoff. No FNGs in the house so a brief disclaimer given and we were off…

Mosey to COP at the basketball lot with side shuffles, butt kickers and high knees thrown in

COP – SSH x 25, WM x 10, Squats x 20 with 10 count hold, Mountain Climbers x 20 hold position to 6″ twice to Peter Parkers x 10 to 6″ one more time, IW x 15,

Morrachan Night Clubs x 50 as we moseyed to “the wall”

10 dips from the top of the wall in cadence (Not sure what to call them but they were awful) – rinse and repeat

Moseyed to front of middle school for the main course.

Run a lap of carpool lane, 10 3-merkin burpees (Wide arm, regular, diamond before back up), 10 step ups each leg, 10 CDDs. Run another lap. 9 of each exercise. Run a lap. 8 or each etc…(We made it to about 5. MacGyver made it to 4 #Beastmode)

4 Minutes Of Mary and mosey back to COT

Moleskin: Today was rough. Lots of grunting and little mumblechatter. And we only made it through a little over half of the main course. I didn’t know half of the pax this morning that posted. But the great thing about F3 is even though you may not know someone, you already feel like brothers out there in the gloom and discussing topics you may not normally explore with other people you come in contact with on a given day. Thanks for pushing me physically, emotionally and spiritually. I look forward to posting with these guys again soon! And TClaps to Nomad for giving it away in Cincy this past weekend!

Announcements: Read your newsletter with lots going on, CAH float down the Catawba, Bowling Tourney 6/10 to raise funds for Colombia Mission, Hog&Coyote

Prayers: Victims and families of Manchester attack

Thanks Seacrest for the opportunity to Q such a great AO! Until next time…

Sir Topham Hatt

TClap |

Buffet of Humidity

2017-05-23Leave a comment

QIC: Mainframe
Pax: Pusher, Hasselhoff, Fish Sticks, Decibel, Falcon Crest, Lutefisk, Bonsai - Ruckers Twister & Repeat
Posted In: Golden Corral

8 boot-campers and 2 ruckers ignored the weather predictions and posted for a mostly rain free morning. No FNGs so we started with 5 burpees. Because why not?
Mosey to beside building: 5 burpees, 10 squats.
Mosey to circle behind apartments: 5 burpees, 10 squats, 15 mtn climbers.
Mosey to top of hill: 5 burpees, 10 squats, 15 mtn climbers, 20 LBCs.
Mosey to daycare parking lot: 5 burpees, 10 squats, 15 mtn climbers, 20 LBCs, 25 SSH.
Mosey over to old Sonic. I thought we could use this space since it was covered but unfortunately it was like a cave. I needed a head-lamp to read the weinke so since we had no light and it wasn’t raining we returned to daycare lot.

Circle up for the 300. 10 exercises, 30 reps each. Sounds easy…
Merkins, Seal Jacks, Jump Lunges, Flutters, Scorpion CDDs
Lap around Sonic to break it up
Jump Squats, Freddie Mercs, Plank Jacks, Shoulder Touches, Toe Touches

Suicides, 6 reps.
Jack ladder: Plank Jacks on one end, Bomb Jacks in the middle, and Seal Jacks on the other end. 20:5:5, 15:5:10, 10:5:15, & 5:5:20.

Mosey back toward home.
Stop at bottom of hill: 20 LBCs, 15 mtn climbers, 10 squats, 5 burpees.
Stop near apartment garages: 15 mtn climbers, 10 squats, 5 burpees.
Times up, back to COT, and no one seemed to complain about missing out on the remaining burpees.

Announcements: Tons of things going on. Columbia mission trip support. Hog & Coyote. School fundraiser. A few others so read the newsletter.

Prayer requests: Manchester bombing victims, Fish Sticks increase in work travel.

Even though the rain held off, it was like 210% humidity this morning. Everyone looked like they had been rained on. Great work by everyone. Thanks to Decibel for opportunity!

-Mainframe

TClap |

BackBlast for Block Party – A Walk in the Park

2017-05-23Leave a comment

QIC: Ginsu
When: 05/23/17
Pax: Backdraft, Kielbasa, Cooter, Dark Helmut, Dixie Chicken, Maximus, Crab Cakes, Sparkle, Bigglesworth, Pitts, Hoser, Double D, Sen Tressel
Posted In: Block Party

14 men not afraid of a little water showed up to try and get better this morning at Walter Elisha. Let’s get it on…

Mosey to the small parking lot off of 160 for warmup.

WARMUP:

30 Side straddle hops
10 4-count merkins HOLD POSITION
20 double count mountain climbers HOLD POSITION
20 peter parkers RECOVER
30 Moroccan night clubs
10 4-count windmills
30 low slow squats

The THANG:

Mosey to upper parking lot

Burpee broad jump to first line, bear crawl to second line, burpee broad jump to 3rd line, plank for the 6, mosey back to start
Run to first line, 20 merkins, run to second line, 20 squats, run to curb, 20 dips

Mosey to awning next door…dry ground for a few minutes of Mary

Wall sits + overhead extension x 20 + 4 10-counts
On your six:
- Boats & Canoes in cadence x 20
- dying cockroach in cadence x 20 (legs all the way down – parallel to ground for each count)
- protractor in cadence x alot
- Captain Thors in cadence 5×20

Mosey to the wall

Muscle ups, 4 count x 10

Quick word re: accountability – be a leader to those around you during your workouts. You quit, they quit. You do work, they do work. Keep this in mind.

Mosey to playground (YAAAAAAY!)

Partner up, P1 does pullups, P2 runs around p-ground. Rinse & repeat.
WORST PART OF THE WORKOUT – Squat burpees (1 burpee + 5 squats after each burpee jump) x 10.
20 dips

Mosey to COT.

Announcements: CAH June Burpee Challenge, Colombia Mission trip fundraisers (wristbands, car wash cards, Gutters & Gringos)

Prayers requests: Sen Tressel brother in law (health), Dark Helmut friend (health), Double D parents (travel), Manchester bombing victims. Praise for the day ahead.

TClap |