4-Corner BLIMPS Accumulators

  • QIC: Old Bay
  • When: 05/16/2017
  • Pax: Lincoln Log, Olaf, Funhouse, Falcon Crest, ChaChing, Maximums, Senator Tressel, Boeheim, Elvis (FNG), Pusher, Rad, Shady, Lil'E, Jeevs, Repeat, WWL, Atticus, Jekyll, Lutefisk, Bonsai, Cornhole, Decibel, Smuggler, Mainframe, ChangeOrder, FlatTire, Oldbay
  • Posted In: Golden Corral

27 Pax showed out for some work at Golden Corral, and to enjoy perfect F3 weather (low 60’s, clear, and not too humid). After the disclaimer was issued, half a dozen or so ruckers split off with Bonsai at the helm. The remaining pax moseyed with YHC for some warm-up action behind the Harris Teeter. #Mumblechatter was strong, and the epicenter of it seemed to follow Pusher.

Warm-up

  • SSH x25 (IC)
  • Windmills x15 (IC)
  • Forward lunges
  • Reverse lunges
  • Imperial Walkers x15 (IC)
  • Peter Parkers x20 (IC)
  • Parker Peters x20 (IC)
  • Mountclimbers x15 (IC)

As we moseyed from behind Harris Teeter, we crossed paths with an FNG (later named “Elvis”) that was EH’ed by Boeheim. Elvis arrived late due AO location confusion. T-Claps for him searching us out and catching up to the pax. We landed at the Rite-Aid building for the main event: 4-Corner BLIMPS Accumulators

The Thang
For each “round” described below, all pax were to run to each corner of the Rite-Aid building and do BLIMPS exercises. For those unfamiliar with the shape of a square building, that means the exercises were repeated 4 times each round (once at each corner). After each round, leading pax planked until the 6 arrived. So we all started each round together.

Round 1- 1 burpee at each corner (running between corners)
Round 2 – 1 burpee, 2 step lunges at each corner
Round 3 – 1 burpee, 2 lunges, 3 Imperial walkers
Round 4 – 1 burpee, 2 lunges, 3 Imperial walkers, 4 merkins
Round 5 – 1 burpee, 2 lunges, 3 Imperial walkers, 4 merkins, 5 plank jacks
Round 6 – 1 burpee, 2 lunges, 3 Imperial walkers, 4 merkins, 5 plank jacks, 6 squats
Round 7 – 2 lunges, 3 Imperial walkers, 4 merkins, 5 plank jacks, 6 squats
Round 8 – 3 Imperial walkers, 4 merkins, 5 plank jacks, 6 squats
Round 9 – 4 merkins, 5 plank jacks, 6 squats
Round 10 – 5 plank jacks, 6 squats
Round 11 – 6 squats

We managed to get all 11 rounds in before heading to COT. For those curious about the numbers.
24 burpees
48 step lunges
72 imperial walkers
96 merkins
120 plank jacks
144 squats
Total Distance run: 1.8 miles (at least that what I thought I over heard Pusher/Funhouse say). That’s a health distance to put around a single building. Wouldn’t be surprised if Rite-Aid Security HQ was panicking.

Naked Man Moleskin
Welcome FNG “Elvis”, who tolerated YHC refusing to give any demos of the exercises, and was also denied the traditional 5 minutes of AbLab, since we were busy with the main event right up until 0600. Prayers were requested by Lutefisk who’s father is undergoing surgery, and mother who will be taking care of him, but is having some new health issues of her own. Also for Shady who lost his dad a few weeks ago and needs comfort and encouragement as he continues to grieve. Also, for the men giving it away by helping launch F3Cincinnati – wishing them safe travels and praises for their willingness to serve.

Excellent work by all this morning. Thanks to Decibel for allowing me to Q.

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Almost had #SaveTheShanks at Tomahawk

  • QIC: Longshanks
  • When: 05/15/2017
  • Pax: Java, Pin-up, Geronimo, Skate-or-Die, Cash Flow, Clampet, Chicken Wing, Sugar Bug, Longshanks(QIC),
  • Posted In: The Snake Pit

Received a text from Chicken Wing yesterday afternon asking me if I was good to go for Tomahawk this week.

I HAD NO FREAKIN IDEA!!! So Thank you to Chicken Wing for the reminder (shameless Plug for Site Q’s – make sure you are checking with your Q’s each week to remind them of their responsiblity to Q so we don’t have another #savetheSquatch )

9 showed up at Tomahawk for a semi-professional beatdown from YHC. Disclaimer given and off we went.

The Thang

Slow Mosey up the car loop with some butt kicks, high knees, and Toy soldiers while Java came rippin in hitting the 3 wheel motion. Back to parking lot for COP:

20 X SSH
10 x IW
10 x Windmills
10 x Slow Merkins
10 x Mountain Climbers
10 x Peter Parkers
Plankarama

Grab the bell at head to light pole where a dry erase board and deck of cards had been placed earlier. We would do 4 cards worth of exercises and then run a recovery lap and then draw 4 more. Keep going that way until we finished the deck.

Hearts – KB Swings
Spades – Squats
Clubs – Triceps Extensions
Diamonds – Clean And Press
Face Cards (Jack, Queen, King) – 5 KB Burpees
Aces – 20 American Hammers

Made it through the deck (although we skipped the lap twice) and then finished with 30 seconds of LBC’s.

Announcements – 1st F and 3rd F convergence this Friday at Harris Teeter near Baxter/Eternal Church offices

Prayers – sick and hurting, followers of Christ that are oppressed around the world,

Moleskin
1. Thanks to Chicken Wing for the opportunity to lead this morning. The regulars noticed it was much quieter with Birdcage not there.
2. Get on Twitter and follow @F3SPEEDFORNEED Awesome thing that our SOB brother JRRTOLKIEN is trying to get started with F3’s involvement. Last I checked they already have enough money for 3 wheelchair racers.
3. If I had failed to show up this morning we would’ve had #savetheShanks My version would’ve had Dark Helmet doing 10 burpees for every like on #savetheshanks With Friends like me, Dark Helmet sure doesn’t need any enemies. Probably doesn’t have any enemies anyways, too nice of a dude #bromance
4. Some of the best workouts I’ve been to over the years have been the simpliest. Thanks Maximus for this idea a couple of years ago. Modified it just to make it a little bit different and a lot more awful. 4 jacks in a row = no Bueno

Til next time (tomorrow at Coliseum, you’ve been warned if you’ve gotten this far)

Longshanks out!!!

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Paradise AO Launch Saturday 5/20

It is time to ramp up our efforts in Paradise!

We have had meetings with discussions on bridging the racial divide and seeking empathy. We have reached out to the Paradise community. We have held a turkey drive. We had an excellent community event with our recent Easter celebration. We have made contacts with our EH’ing efforts.

The framework has been planted. Now, we need the PAX to participate in workouts and fill in Q roles, as we officially set days and times to have a presence in the neighborhood.

This Saturday, May 20, 9:00 am, will be the launch of our first workout in Paradise. Saturdays will continue at 9:00 am. Run and Gun will also be moving to Paradise on Wednesdays at 6:15 pm (beginning in June) with a commitment at least through the summer.

Deacon will Q 5/20 and Santini will Q 5/27. We need to fill in the Q schedule from there. Please let Bolt know of your availability. Q’s register at: worshipplaning.com or enter on Q spreadsheet: bit.ly/F3TheFortQSchedule or mesage Bolt, thenewpauko@hotmail.com

Our first Saturday AO’s will be more of a soft launch and recon and we need you to understand that this AO may not launch under regular circumstances. We are targeting adult males but we also want to reach out to males in the 12-18 age range. We continue to EH our contacts and desire their presence immediately. However, each workout will need to be adjusted accordingly based on attendance.

Our goal for each Saturday is to have a standard F3 workout at 9:00 am followed by games (ie. pickup basketball, kickball, etc) at 10:00 am. These will be the Saturday time standards and events we follow and advertise in flyers, and for you to tell any friends you are EH’ing.

Wednesday’s Run and Gun workouts will be tailored to attendance.

Q’s, please consider bringing water, juice and/or small snacks, especially if younger males are attending our workouts.

We will continue to communicate to the community and post flyers starting this week.

We have a vision and there is a lot we can accomplish but we need your support! Feedback and suggestions are always encouraged. Let’s get out there and make a difference!

“Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.” Luke 6:38

Aye! Bolt

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WEP- AKA Petri dish

  • QIC: Backdraft and Ginsu
  • When: 05/13/2017
  • Pax: Fridge, Double D, Jiffy, Peabody, McGuiver, Crabcakes, Santini, Little E, PItts, Quack Attack, Tesh, Pusher, Ginsu, Backdraft
  • Posted In: The Fort

Where to start. WEP and two Qs. What could be better on a great Saturday morning? YHC could not wait to get to this site. It was going to be a double Q with Ginsu. I knew he was going to bring it in his portion so YHC had to bring a little extra in his. We started in the parking lot with a bunch of chatter about  the grass at WEP was like a petri dish and that it had caused skin issues on some even the best dermatologist could not figure out. SO we gave the disclaimer and were off to the races.

We moseyed to the credit union for a warm up. 20 SSHs, 15 mountain climbers, 15 IWs, 15 flutter kicks, 10 windmills.

Mosey to flag pole. Pledge of Allegiance. 10 merkins, 10 Low slow squats, 10 LBCs.

Mosey to the hill. At top partner up. P1 at top of hill non stop flutters while P2 goes to bottom  10 SSHs and back up. flip flop. Round 2 merkins at top squat jumps at bottom. R3 mountain climbers P2 runs to end of parking lot and back.

Mosey to bottom of hill and to the wall. We all sit while starting at one end lunge walk till all goes. next set broad jumps, next set alligator push ups. Mosey to low walls 10 box jumps. Hand off to Ginsu.

Start with 20 in cadence Dips on wall turn over 1- derkins lets do 2 sets of those throw in 2 sets of 30 calf raises and 10 step up per leg on the same wall as well. (YHC did think maybe he should take back over cause this was getting tough).

Get into plank for superman’s with 5 merkins in between. Mind was getting a little hazy at this time so I think we did 4 sets of these.

Mosey to wall and do sets of muscle ups. Circle up for more merkins and LBCs.

Mosey to playground. Partner up P1 pull ups P2 sprints. two sets.

P1 dying cockroaches P2 run around perimeter of playground. two sets.

Mosey to COT a little Mary. Thanks Ginsu for the Invite to Share Q at this always awesome Venue.

Announcements- Bowling June 10, Cannoli run next Saturday. Next Friday meeting on Maturity at Eternal.

Prayers for moms and marriages.

 

 

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No Walk in the Park at Guidance

  • QIC: Chicken Hawk
  • When: 5/13/2017
  • Pax: 12th Man, Liberty, Nasa, Davinci, Reborn, Dawg Pound, Yogi, Chiwawa, Lock down, Yzerman, Curry, Sherlock
  • Posted In: Guidance

FNGs – 12th Man,  Liberty

Thirteen men, young and less young represented at Guidance some on their 1st posting of the day and others (Davinci) on their 2rd.  Thank you to all the Pax that showed up to be a support to these young men through these formative!  Through our new format with these young men, there is more to be learned than I could possibly teach about life.  More on the workout in a bit but here are a few lessons that I took from the young men that are influencing me.

  1. One young man, Curry, was not into the work out at the beginning. I’m not sure why he showed up in his oxford buttoned shirt, jeans and untied shoes.  His day was not going well and he didn’t want to be with us and he really didn’t want to be anywhere.  But he came anyway.  I learned from Curry that sometimes you have to go through the motions, keep putting one foot in front of the other and life will turn.  By the end of the work out he was engaged and having as much fun as anyone.
  2. Running back the half mile from the park to the home, the distance felt to some of these boys to be more like 5 miles rather than a half mile. Given that there was a burpee penalty on the line for every 15 seconds past time that the 6 came in.  I watched boys that didn’t hardly know each other putting their arms around each other and leaders coming back to get the 6.  They were supporting each other, helping each other meet the goal.  I learned the power of walking through life with someone so that when you are down and need the motivation you have someone to lock shields with to finish strong.
  3. At the end of the work out we asked who was going to co-Q the next work-out and no fewer than 3 young men wanted some of that action. This was a complete turn from the first part of the work out as hardly any wanted to go work out but by the end they were ready to lead.  I don’t understand the power of driving that inner force within in us but it works.  F3 is sharpening men and you can see it start to move within these young men even in their first work outs.

The post started with a little stretching not to loosen up the muscles but to cut the tension a bit and to engage in some 2nd F to get the young men comfortable and engaged.  Then we moseyed to the top of the hill, where Yzerman took over Q for a short COP.

10 – Merkins

15 – SSH

15 – Squats

15 – Mountain Climbers

Continue our mosey down to the Park for some wall work.  Partner up.

Partner 1 – step ups, Partner 2 run x2

Partner 1 – Dips, Partner 2 run x2

Plank competition for a grand prize.  Form may have been lacking here but there was some pain none the less as some strange noises were coming from the Pax.  My man Curry, won the prize and became the Shark/Bear in a game of Bears and Minnows x2

Mosey the half mile back up the hill to the home then COT.

With a single message during our time building a deeper understanding of Maturity.  I am humbled to try to help these men understand the trial they find themselves in but I’m confident that God has a plan and I pray that they can yield to His hand in their lives.  It was a privilege and honor to lead these young men and I pray that I had a fraction of an impact on them that they had on me.

 

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Like a fine wine

  • QIC: Gears & Smuggler
  • When: 05/13/17
  • Pax: Falcon Crest, Rad, Change Order, Senator Tressel, Decibel, Freebird, Swayze, Jekyll, Aquaman, Fish Sticks, Sparkplug, Smuggler, Gears
  • Posted In: Alcatraz

Cantore threatened to encourage the fartsack, but Sky Q decided to let it all out around 0200.  Thus 13 men embarked on a delicious pairing of Gears and Smuggler Pain Du Jour.

The Thang

Up first, Gears:

  • Warmup Lap around Windward Drive, plenty of Mumblechatter about my love affair with running
  • Circled up for COT (SSH, Potato Pickers, Merkins, CDD, Windmills)
  • Double Bataan Death March around the park (nod to #SaveTheSquatch)
  • Pax grabbed a Paver
    • 5x Man Makers with Paver
    • Suicides for Half the Lot, the Full Lot
    • Lunge Walk with Paver Overhead half the lot and back
    • Repeat Man Makers + Suicides
  • Mosey to Wall on Baseball Field, Split into two groups
    • Group 1 – Bear Crawl to Second Base, Sprint it out to the fence and back to the wall
    • Group 2 – People’s Chair
    • Flapjack
  • Repeat with BTTW, Peoples Chair, BTTW
  • Mosey back to parking lot
  • 20 Dips and handoff to smuggler

Smuggler:

  • Infamous Wheel of Pain (Trademark Funhouse), 12 Pain Stations with Increasing Bomb Jacks in the center
    • Plank Punches
    • AYG to the Fence
    • American Hammers
    • Burpees (2 Stations, Crowd Pleaser)
    • LBC
    • Mountain Climbers
    • Bear Crawls
    • Jump Squats
    • American Hammer
    • etc.
  • Moseyed to wall behind baseball fence
    • 1 Group of 4ish PAX ran over to pull up bar for 10 pull ups each
    • Rest of PAX did 10 Dips, 20 Step Ups, 20 LBC
    • Repeat till all 3 Groups Complete the Cycle
  • Mosey down big hill, 10 merkins and 10 CDD at the bottom
  • Run Up hill backwards, switch to bear crawl half way.
  • Mosey back to field for 6MOM
    • CDD
    • American Hammer
  • COT

NMM

PAX commented on newer PAX leading the pack today on drills, Falcon Crest being cited.  Aquaman’s pending move to FL brought discussion of fellowship and how we don’t know how good we have it.  Prayers given up for Truckers Family with sick MIL.  Good reminder that all 3F’s are on display at every AO.

Announcements

  • Kids Spartan Race May 29
  • 1st and 3rd F convergence next Friday, May 19
  • Mow/Blow sign up for FM Care Center
  • CAH has first Student Led WO today at 1600
  • TEC Dowling Golf Tourney coming up June 9
  • Gutters and Gringos also coming up June 10
  • H&C and CAH Rafting/Tubing on June 17
  • Read Your Newsletter

Honor to Serve.

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12 Men, a Painful Board and Maturity

  • QIC: Hauschka
  • When: 05/10/17
  • Pax: Cerrano, Austin Powers, Nasa, Cornerstone, Bones, Cable Guy, Witch Hunt, Royale, Kenyan, Peg, Flea
  • Posted In: Abyss

12 men gathered on a humid gloomy morning.  No FNG’s were present so no disclaimer was given and we moseyed to the back of the school track for the warmup.

Warmup

15 – Mountain Climbers
15 – Peter Parkers
15 – Parker Peters
15 – SSH
15 – IW
20 – Moroccan Night Clubs

We briefly discussed the theme for the month, Maturity.  What a huge one that both something that we should focus on as HIM but also a challenge for all.  From the theme document, YHC challenged the PAX to think about two questions as we worked out:

1. Where do you feel you have the most area to mature in your life?  How are you moving in that direction?
2. What worldly distractions are your biggest obstacles to maturity?

That gave us something to think about as we moved to the Thang.  Most of the PAX don’t get over to WEP for Jekyll’s annual Board of Pain challenge.  No worries, YHC brought the board to the Lake Wylie PAX.  There was a lot of mumble chatter when the board was revealed but we partnered up to give our best to conquer as much of it as we could.

The Thang

Partner 1 – Start on the board
Partner 2 – Run a lap around the bus circle

100 – Kraken Burpees (Audible to standard burpees halfway through)
150 – Calf Raises (50 Regular, 50 In, 50 Out)
100 – Big Boy Situps
100 – Merkins
100 – Deep Squats
200 – LBC’s
100 – Carolina Dry Docks
100 – American Hammer/Russian Twists
100 – Makhtar N’Diayes

This is about all we had time for but the rest of the board (for another time)

100 – Jump Squats
100 – Mountain Climbers
200 – Shoulder Raises
100 – Jumping Lunges
200 – Hello Dollys
100 – Diamond Merkins
100 – Squat Jacks
200 – Reverse Crunches
100 – Burpees

Having finished half of the board we slow moseyed back to COT.

Moleskin

We finished up with a few thoughts on maturity. Most of the world focuses on selfish things which carry over into life decisions including relationships. God wants us to move beyond “self” into his will for our lives. How do we know what that is? We simply have to ask him to show us daily and ask for the power to carry that out. If we can move beyond ourselves into a life where our thoughts and actions are governed by our creator, that is maturity.

Great job by the PAX. It is such a privilege not only to lead but to be surrounded by HIM that are trying to get better each and everyday. I am truly thankful for F3 and for each of you.

Announcements

New running AO on Tuesday (Same Location as Poopdeck) – All are welcome
Shovel Flag at The Abyss is transitioning from Witch Hunt to Bones next week
Children’s Attention Home – Newsletter – Get Involved if you can. It is making a difference in the lives of young men who need encouragement.
Score One for Spencer – Cornerstone is going to post on Twitter
24 Hours of Booty – July – Raise money for Cancer – Check Twitter and the Newsletter

Prayer Requests
Cornerstone’s daughter, Emma and her treatment
Axl’s wife – surgery
Royale’s mother-in-law – recovery from surgery

Honored to lead,

Hauschka

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#SaveTheSquatch #VARSITY Edition

  • QIC: SkateOrDie, Sauerkraut
  • When: 05/12/17
  • Pax: Chicken Wing, Straight Up, Sparkle, Crawdaddy, Dixie Chicken, Ginsu, Smithers, Uncle Kracker, Mulder, Sherlock, Samsonite, SkateOrDie, Sugar Bug, Snaphook, Fridge, Hoser, Sauerkraut
  • Posted In: Varsity

What started off with a rather generic proclamation about Sauerkraut being on Q, resulted in PAX coming out of the woodwork for the #VARSITY workout.  Little did they know what was in store.

A disclaimer was disclaimed and then YHC (SkateOrDie) took the reigns for warm-up.  It was a quick-paced mosey back and forth through the parking lot, with a smattering of karaoke, side shuffles, and dynamic stretching that led to warm-ups consisting of 10 double count reps of each (in cadence):

SSH, Hillbilly Walkers, Imperial Walkers, Windmills, Merkins, Planks (R|L, Honeymooner, 6 inches). Recover to feet for 50 double count SSH.  The mumblechatter was growing.

Workout was turned over to Sauerkraut for the Thang:

The PAX mosey’d to the track, running to the first cone on the track.  PAX were advised that they would be giving some burpee love to brother Sasquatch!  10 burpees at the cone, run half way around the track to the next cone for 10 LBCs.  Finish the lap back to the first cone and complete 9 burpees, then run to the second cone for 9 LBCs.  Continue on, reducing by 1 each lap, until the PAX reach 1 burpee and 1 LBC for a total of 55 burpees, 55 LBCs, and 2.5 miles of running.

There were 17 PAX at VARSITY (most of which came out of Sugar Bug’s magical clown car) that completed 900ish burpees to #SaveTheSquatch.

As time was up, the PAX mosey’d back to COT for count-o-rama, name-o-rama, announcements, prayers/praise, and BOM.

Some great thoughts were put forth on the topic of maturity.

-SkateOrDie

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#SaveTheSasquatch Part #2

  • QIC: Cake Boss & CSPAN
  • When: 05/12/17
  • Pax: ZIma, Gekko, Gears, Cobra Kai, WWL, DaVinci, Witch Hunt, Wild Thing, Main Frame, Cable Guy, Sasquatch, Royale, Bones, Flea, Boehiem, Olaf, Cornhole, Deacon, Whatdid, Corruptiom, & Nasa,
  • Posted In: The Swamp

Humid, clear, and perfect at 60 degrees

Disclaimer

Some ran, some rucked, some joined in on a bad bootcamp Q

So just like yesterday, CakeBoss and I took turns seeing how many burpees we could get the PAX to do a 5 reps to #SaveTheSasquatch

We got to 150…less running than yesterday…but still terrible…

Looking forward to some new ideas next week…lesson learned here for Sasquatch =don’t tempt the PAX via likes on twitter
AYE!
CSPAN

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How do you eat an elephant?

  • QIC: CSPAN
  • When: 05/11/17
  • Pax: WWL, Repeat, Senator, Snap Hook, Cheddar, Trucker, Backdraft, Dark Helmet, Peabody, Straight Up, Geronimo, Jiffy, Mainframe, & Suger Bug
  • Posted In: The Ranch

Conditions were thick humid, and 60 degrees

Disclaimer

45 minutes of run, do 5 burpees…and repeat for 45 minutes

15 #HIM x 2 miles x 120 burpees = 1800 for #savethesasquatch

it sucked…

COT / prayer or praise / BOM

Naked Man=

How do you eat an elephant? the same way you do everything else, one bite at a time…

fit and fun group of #HIM today, exactly what I needed

Get after it!
AYE!
CSPAN

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