Non P200 Friendly workout at the Yard

Leave a comment
  • QIC: Bonsai
  • When: 3/25/2017
  • Pax: Frat Boy, Anchorman, Magnum, Mash, Deep Dish, Gilmore
  • Posted In: Uncategorized

When I started to think about what I was going to do for the “Moderate” Yard workout I found it difficult to put something together that considered to be moderate.  After about 10 minutes I decided to stop worry about keeping it moderate because of two reasons 1) I knew the Pax where strong enough to handle whatever I choose, but there may be some complaining.  2) Anchorman would keep me straight on what was appropriate.  Plus I knew I wouldn’t be reprimanded by the Site Q (Hasslehoff) since he was somewhere between Colombia and Charleston running in the P200.

Gave a quick disclaimer to all Pax and off we went for a mosey around the school parking lots to get our legs warmed up for what was to come.

Warmup:
SSH
Windmill
Low Slow Squat
Hill Billy Walker
Moroccan Night Club 20 count – half way through we dropped into the people’s chair
Merkins

Then we all lined up along the curb for the following exercises
Soccer hips down and back
Inch worm merkins

After the warmup was complete we moved over to the drop off circle where there was 4 cones setup.  At each cone Pax where to do the designated exercises for that round then run around the island back to the beginning

Round 1 – 20 Lunges at cones 1 and 3
20 Squats at cones 2 and 4
Lunge walk between cones
Round 2 – 10 Split arm merkins and 20 LBC at cones 1 and 3
10 CCD and 20 plank jacks at cones 2 and 4
Bear crawl or crab walk to next cone
Round 3 – Rinse and repeat Round 1
Round 4 – 5 Wide arm merkins and 20 LBC at cones 1 and 3
10 dips and 20 Plank Jacks at cones 2 and 4
Bear crawl or crab walk to next cone

After completing all 4 rounds Pax moved over to the large parking lot in front of the football field.  Standing at the closest basketball hoop to the school we ran down to the next basketball goal and performed exercises and then continued to the end where we did more exercises and then returned to the beginning.  The list of exercises is below and Pax performed the number listed beside each exercise.  Each trip 2 new exercises would be added to the list

  1. Inch worm merkin
  2. Plank Jacks
  3. Flying Squirrels
  4. Squats
  5. Merkin
  6. LBC
  7. SSH
  8. Hill Billy Walker
  9. American Hammer
  10. Burpees

It was a honor to lead a group of #HIMS.

Bonsai

 

TClap |
0

Pre-blast for the Lake Wylie One Year Anniversary Convergence – Saturday 4/22

1 Comment

One year ago… in April… the men of the Fort and Rock Hill brought F3 over to the west side of the Lake to battle the sad clown syndrome plagueing the men of Lake Wylie and Clover. It’s been a good year, and we’ve gained many PAX that like posting 5-6 days a week with their F3 brothers…but the work will not be complete until every man has killed that #sadclown in their souls! So on Saturday April 22nd at 7am, let’s gather together for a good old celebration convergence at the best AO you’ve NOT been to, the Deep! This beauty sits at the center of Oakridge Middle School in Lake Wylie, has all the best conditions that an F3 AO needs. And what if we run out of room? Then there’s another school right across the road! Complete with a running track and field…

We’ll have 4 Qs…YHC and 3 PAX that started at the Deep that one year ago…who we’ve seen become solid members of F3, get stronger in all 3 Fs in their lives, and helped build the F3 Lake Wylie area from 1 workout to 4 in just one year. Witch Hunt, Wild Thing and DaVinci will take you on the tour of this great AO!

We’ll have a solid 2nd F gathering right at the AO after the workout, so stay for some coffee and breakfast. We’d like your help with ideas or supplies for our 2nd F gathering. Dark Helmet has already promised to Q the 2nd F and will provide great mumblechatter…the likes he saves for convergence’s level work ONLY! And a special thanks to Dark Helmet, his work in the Lake Wylie area over the last year is one of the main reasons we’ve continued to see strong growth here. T-Claps to you brother!

All other Fort AOs will be closed this Saturday 4/22. Come out and tell the PAX of Lake Wylie how much F3 has meant to you…and bring that FNG you’ve been EHing for 6 months. They are always impressed by a convergence level beatdown!

Royale OUT…

TClap |
0

Breaking It Down at the Abyss – 3/29/2017

Leave a comment
  • QIC: Witch Hunt
  • When: 3/29/2017
  • Pax: Valley Girl, Cerrano, Hauschka, Bones, Da Vinci, Mr. T, Royale, Snookie, Flea, Nasa, Austin Powers, Andretti (R), Witch Hunt (QIC)
  • Posted In: Abyss

Checking the schedule Monday, I realized I was without a Q for the Abyss. Whoops. No one to blame but myself, so looks like I am calling my own number.

With all the running and rucking activities these days, I find bootcamps are few and far between. But I love nothing more that a strong morning bootcamp beatdown to start the day. So that is what the Pax got this morning. I took all the pent up bootcamp energy I had been saving and wrote up a wienke I thought would challenge the Pax.

When 5:15 arrived, we had 13 Pax ready to work. We started with a mosey through the parking lot with some dynamic stretching thrown in (side-shuffle, karoake, toy soldiers, butt kickers & high knees). (T-Claps for Flea for being in the front of the Pax for the mosey. He continues to get stronger with every workout.) We circled up in the back parking lot for COP:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • Slow Merkin
  • Honeymooner/Down Dog
  • Plank Jacks

With the Pax ready we moseyed to the side of the school for some wall work.

  • Peoples Chair while each Pax does 2 Burpees
  • Peoples Chair while each Pax does 5 Diamond Merkins
  • Peoples Chair while each Pax Bear Crawls to curb and back

From there we moseyed to the bottom of the hill across from the school for The Thang:

I promised the Pax we were going to break things down and build them back up. So we started by breaking down the Burpee.

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

But once you break something down it needs to be built back up. So after a couple ten counts we switched to burpees.

  • 5 Burpees
  • 4 Hill Runs
  • 3 Burpees
  • 2 Hill Runs
  • 1 Burpee
  • 1 Hill Run

Couple more ten counts then we headed to the front parking lot with 5 minutes left to go. Instead of Ab lab, I went with my new favorite, Cover and Move. We partnered up and completed this across the parking lot. Then headed to COP.

It was a great push by all the Pax. There was no quit in anyone.

Announcements

  • 4/22 Convergence at The Deep
  • 4/1 Easter Egg Hunt
  • 4/1 BrewRuck
  • 4/1 CAH with Nasa on Q

Prayers

  • Cerrano’s friend dealing with her job loss
  • My M’s dealing with Father’s loss

Until next time, back to the hunt….

TClap |
0

Back to burpees

Leave a comment
  • QIC: Jekyll
  • When: 2/28/2017
  • Pax: Cha Ching, Decibel, Mainframe, Photobomb, Smuggler, Witchhunt, Falcon Crest, Jekyll, Sasquatch (Ruck), Bones (Ruck), Lil E (Ruck)
  • Posted In: Golden Corral

11 Pax defied #cantore and the #fartsack by showing up to the buffet of pain at Golden Corral.  @Whitelightning went down and I readily agreed to come out of the bullpen

Dynamic warm up- 50 yard dash in between

  • SSH, Squat, Mountain Climber, Merkin, Monkey Humper, IW

The Thang

 

The THANG

  • Curb toe touch step ups. 50, 30, 10.  10 merkins in between sets
  • Burpee suicides.  5 squats at home, 5 burpees at each of the 5 touch points. Rinse/Repeat x3.  Rabbits were greeted with a plank series at the end of each round unitl the #six was in
  • wall sit/balls to wall series x3
  • 6 minutes of mary- LBC, hello dolly, rosalita, heels to heaven, homer to marge (hip thrusters) #crowdpleaser, protractor
  • sprint series

COT

Naked Man Moleskin

Short words on wisdom prior to the THANG.  A key phrase from @Chickenhawk’s monthly word document is “Knowledge comes from learning, Wisdom comes from living”.  Being with this group of men has taught me to “take a breath” before I speak or act.  As a man, I am not always successful but I try and am now more times than not.

Impressive show by post P200ers and all pax.

Jekyll

 

TClap |
0

The Moderate Colosseum

Leave a comment
  • QIC: Maximus
  • When: 03/28/17
  • Pax: Ginsu, Sugarbug, Senator Tressel, CSPAN, FNG Lutefisk, Dark Helmet, FNG Bubble Boy, Orwell, Bonsai, Trucker, Shady, SnapHook, Frat Boy, Dixie Chicken
  • Posted In: The Colosseum

Several weeks ago, I got this message from the Colosseum Site Q, Seacrest: “Hey Max, would you be up for Qing the Colosseum 3/28?” I thought to myself for about 2 seconds about all the reasons I may not be able to Q as hard of a workout as I’d like to and the list of excuses went something like this:

1. This is the first regular bootcamp I’ll have Q’d much less attended in quite a long time.
2. My legs will still be shot from the P200
3. I usually ruck on Tuesday’s so now I’ll fall behind on my ruck workouts
4. I just like complaining

I almost sounded like some of the sad clowns we refer to when trying to EH them into their first post…I’m not in shape enough, I don’t like the rain, it’s too early, etc. Man I sounded like a hypocrite.

So once my brief moment of thought passed (which anyone that knows me can validate that I don’t spend too much time in thought), I said with great excitement, “Sure, I’ll Q but it’ll be P200 runner friendly.”…like I even know what that means. To which Seacrest replied, “Sounds great, your call.” Ahh, just like any leader would do, give your pupil the opportunity and let them go.

I’m not gonna lie, Monday morning rolled around and I really thought long and hard about learning 45mins of yoga stretching cause these legs weren’t ready for 45mins of a Maximus bootcamp. As the day wore on, they got better and once I built the Wienke, I felt good about Tuesday at 0515. So now that the psyching myself up portion of the post was over, I can get on to what matters.

The rain tried but failed to keep 13 of us from posting at The Colosseum on this nice Tuesday morning. With the recognition of “1” FNG (welcome Lutefisk) and a spoken disclaimer, we moseyed to the back bus lot of the schools for a nice, extended warm up consisting of:

SSH
Squats
Windmills
Merkins
Mountain Climbers
Peter Parkers
Honey Mooners
Right as we finished what I thought was a great warm up, our final 2 PAX showed up, welcome Dark Helmet and second FNG, Bubble Boy. Helmet has always thought that real men don’t need warm ups so I can’t say much there.

Followed that with some Clock Merkins: 1-6, 1-6
Then with a clock set of Carolina Dry Docks: 1-6, 1-6

Mosey to the end line of the parking lot and partner up:
Partner 1: Run to the car and back
Partner 2: Super man till 1 gets back and Flap Jack

Partner 1: Bear Crawl 15yds then reverse it back
Partner 2: American Hammers then Flap Jack

Partner 1: Crab Walk 15yds then reverse it back
Partner 2: Freddy Mercury then Flap Jack

Mosey to the front drive lane near our parking lot
15LBC’s at each light pole then run to the next all the way to the end
Mosey to the GHMS benches for a few sets of dips & derkins (shout out to Bonsai for keeping the Ruck on)
Wall sits and some more stretching

Mosey back to the lot for some American Hammers

COT
Announcements: 4/1 Easter Egg Hunt for the Paradise Community at Steele Creek Park (not at WEP), Brew Ruck this Saturday 4/1-Fill the rucks with canned foods rather than a plate.

Prayer Requests: Families & Marriages, Trucker’s Aunt and her recovery, Maximus’ coworker and his recovery, Bonsai’s neighbors son and heart transplant but pray that he is putting his faith in God.

Until Next Time.
Maximus

TClap |
0

P200 Recovery Workout

Leave a comment
  • QIC: Fishsticks
  • When: 03/27/17
  • Pax: Crawdaddy, Wild Thing, DaVinci, Vinny, Cornhole, Lil E, NASA, Cakeboss, Bones, Fishsticks
  • Posted In: Quagmire

I was expecting a light crowd this morning due to the P200, but I was pleasantly surprise to have nine men including four who participated in the P200. Should I adjust the workout for them?…well, maybe.

After the disclaimer, we jogged to the front of Best Buy. We began with some leg exercises:  Knees to chest, butt kickers, soccer circles, and side shuffle. We then performed several plank stretches before jogging over to the back of Just Fresh.

Now, the fun begins..each parking spot had an exercise written in chalk. After each exercise was performed, we jogged around the parking lot, performed the first and second exercise, and then jogged around the parking lot.  We continued this process until time ran out.  Here are the exercises we performed:

25 SSH

25 Merkins

25 Squats

25 Mountain climbers

25 Flutters

25 Carolina dry docks

25 LBCs

25 Lunges

25 Moroccan night club

1 Minute plank

25 Freddie Mercury

10 Burpees

Everyone did a great job this morning.  TCLAPS to Cakeboss, DaVinci, NASA, and Cornhole for showing up this morning after a long weekend of running.

Announcements:

April 1st – Ruck and Brew, Easter Egg Hunt, and CAH

Prayers:

Injured PAX

Cable Guy’s son

Cake Boss’s sister

DaVinci’s job situation

F3 Expansion

 

TClap |
0

Just Another Day at Pantheon

Leave a comment
  • QIC: Fishsticks
  • When: 03/22/17
  • Pax: Short Sale, Falcon Crest, Bob the Builder, Froid, On the Rocks, Spudnik, Fishsticks
  • Posted In: Pantheon

What a change from the previous week. Last Wednesday, we were barely able to keep our hands warm during the Senator’s beatdown. This week, no wind and at least 20 degrees warmer.  Light crowd due to P200.  After a quick disclaimer, we took a quick stroll around the carpool circle and ventured to the back of the school to the basketball court.

Warm-ups

SSH

Mountain Climber

Windmill

Imperial Walker

Next, we partnered up for Dora 1-2-3 (100 Carolina Dry Docks, 200 Squats, and 300 LBCs).  While one partner performed the exercise, the other partner ran sprints on the basketball court. After the groups were finished, we caught our breath with wall sits.

Next, we took slow mosey to the soccer fields.  We began with a bear crawl/merkin parade across the field. We reversed course and switched to a lunge/squat combination.  We ended with a crabwalk/LBC stroll.

Short stroll back to COT.

Great job by all!

Announcements

Easter Egg Hunt – April 1st

Can Food Drive and Ruck Event – April 1st

Prayers

Sick and injured Pax

Families and 2.0s

Work stresses

 

TClap |
0

F3 Fasting Challenge

Leave a comment
  • QIC: Chicken Hawk
  • When: Sundown 5/3 to Sundown 5/4
  • Pax: All PAX
  • Posted In: Uncategorized

During the month of April, during our month of Sacrifice <LINK> we will begin preparing our bodies, minds and spirits to get closer to God through an ancient ritual.  Through a PAX wide “fast” we will support each other as we prepare to participate in the National Day of Prayer on May 4th.

Why Fast:  Denying yourself of food, pleasure and material goods is the avenue that fasting uses to help you re-align your focus on God.  Fasting can be done for many reasons including the need for Spiritual Guidance, a closer connection to God, to improve your prayer, to mourn, to show humility and/or to practice spiritual discipline.  Whatever your reason that is up to you but no one can deny they have a reason to fast!

If this is your first time fasting then click on this <LINK> to get some pointers and background to help you through the process.  What is most important is to know your physical limitations and not put yourself in harm’s way if you know there is a physical reason you shouldn’t fast that could be detrimental to your health.

Fast Details:

Type of Fast:  Water only Fast for 24 hours (modify to a Juice fast if a water fast is too physically difficult for you)

Timing:  Sun down May 3rd to sun down May 4th

Approach:

  • Preparation of Body – Prepare for the fast by skipping one or two meals a day leading up to May 3rd in order to prepare the body for extended periods of time without food.
  • Preparation of the Mind – A fast will be both physically and mentally taxing. Prepare for the devil to give you excuses, put people in your life that discount your intentions and be prepared for temptations to draw your mind away from the purpose of your fast.
  • Preparation of the Spirit – Determine the reason you are fasting. Prepare your spirit to engage with God in extended prayer time to ask God to help bring you closer to him, to change you, your situation and/or for Him to help those that need help in your life.

This Fast is not an individual event for those Pax participating we will be on twitter under #F3FAST to support and encourage each other and to share stories of Triumph!

AYE!

TClap |
0

He who has ears…

Leave a comment
  • QIC: Double D
  • When: 03/21/17
  • Pax: FNG/Nemo, Sauerkraut, Keilbasa, HeeHaw, Fellini, High Hat
  • Posted In: Block Party

7 true Block Party faithful posted for pain with a mystery Q.  The tweets went out Mon eve seeking insights and previews, and the pax were repaid with silence.  Two reasons — YHC has dropped Twitter off the phone for Lent AND YHC had failed to score a Q for this rodeo.  So, it was YHC on tap with a little help from the pax on the message for the day.  One FNG along for the ride, so full Disclaimer was announced and then the puck was dropped.

The Thang

Extended warm-up session using Drill Bit format with a mosey to each post around WEP and 3-5 exercises at each stop.

Mosey to the playground at whatever pace you want and plank up.

Partner up for next series, which included Partner 1 doing exercise while Partner 2 runs lap around playground.  #Flapjack.  Rest break after each sequence was filled with one of the pax sharing his personal views on who/where/how he seeks WISDOM.

Finish off w/Fellini leading final two exercises as test run for his VQ at Patriot 3/25/17.

Run home

COT

Naked man moleskin

Thank you to the Block Party regulars for posting despite the unannounced Q.  We now know who the diehards are.  Appreciate your loyalty!

Welcome to FNG/Nemo!  With pressure from WWL to post at WWL’s Thursday Q at The Ranch, Nemo decided he need a preview…perhaps he could get the Merlot Splash out of the way without his Duke Energy colleague as a witness.  Wise beyond his years!  He had no problem digesting this workout.  He even shared from the heart during the Wisdom session at the playground.  Great to have you on board for the ride at Block Party!

Shout out to Fellini who is tackling (by now he has tackled given the late posting of this BB) his VQ at Patriot.  He always offers great words in COT…thrilled to see him stepping into the center of the circle to share his brand of leadership.

Workout today was P200 friendly.  YHC turned out to be only pax running P200, so it ended up being a bit self-serving.

Quote of the day:
YHC to Nemo: What do you do for fitness?  Do you run?
Nemo: No, I am not a runner.
YHC: So I guess you are not doing P200 then.
Nemo: I did Hood to Coast

Message today was focused on the monthly theme of WISDOM.  For me, wisdom never comes unless I stop talking, shut out the ceaseless chatter in my head and truly LISTEN.  So the pax listened to each other share their perspective on the topic.  To sum it up, what I heard was that to gain wisdom you have to humble yourself to listen to other people, especially people different than yourself, and including people of all stripes from 6-year olds to criminals.  Glad I shut up for this one.

Thanks for joining, gents.  Always an honor.  Until next time…

 

TClap |
0

One For Each Other And All For One!

6 Comments
  • QIC: Drop Thrill
  • When: 03/25/17
  • Pax: Glass Joe, Pikachu, Lumber Jack, The Count, Smoky, Shepherd (Respect), Bernanke, Hairband, Shake n Bake, Tough Skins, Muddy (FNG Brandon M), Espresso, Bullwinkle, Magic Attic, Bonheoffer, Belly Flop, Goofy Foot, Double E, Drop Thrill
  • Posted In: Uncategorized

If you didn’t catch that movie reference, it’s from Three Amigos.  Why Three Amigos? Because March 25 marked three years in F3 for me and you are all my amigos! I made the trek from The Fort to Union County to celebrate with burpee cake for all. Yes I’ve used this movie reference before, but just go with it.

Time for a little circle of pain.

SSH
Imperial Walkers
Merkins
Hillbillies
Moroccan Nightclub
Windmills

Next follow me…

Find a parking space, become best buds because you are hanging with it for a long time…

Repeat each set increasing by five. Five, ten, fifteen and then twenty.  The kicker is that all of these are done in cadence.  So we really did a whole lot more than we could have. Here are the exercises:

Squats
Lunges
Air dead lifts
Merkins
LBC
Reverse crunch
Dolly
Superman
Flutter

After I tried to smoke the pax which was a failure as Smoky was still plugging along like the android he is, we made our way to he hill.

Time for 11’s with burpees at the top and squats at the bottom.  But wait!   This is the quadraphilia version, walk/run up the hill backwards! And go!

Great work everyone, those really burn all except for Smoky who over course is an android.

After everyone finished up with either laps or their round for 11’s, we met back up for some Mary.  Thanks to Double E for entertaining the masses while I ran to the car for a second.

After a little Mary and some yogurt (yoga), we were done!

Sixty Degree Moleskin

What a lovely weekend we had, and it started out right with nineteen of you getting out there and getting stronger.

Welcome FNG Muddy aka Brandon M!  Tough Skins had been working on him to come try F3 for a while and the EH finally paid off.  Great job brother, come back!  It doesn’t get easier, but you do get stronger.

Good to see the progress of Goofy Foot and Belly Flop.  They are growing into fine young men.

Smoky is still a beast and I was shocked when he said he was challenged by the Alphabet during Mary. Anytime Smoky is challenged, you know you’ve done something.

Good to meet Bullwinkle.  Looking good out there.  Stick with it and it will pay off.  You’ve got a great group to surround you and support you.

Thanks to Tough Skins for driving down from Mint Hill and for EHing Muddy.

To the rest, thank for the honor to lead the leader’s of F3 Union County.  Always a pleasure.  When I called Moroccan Nightclub’s I could see the wheels turning, wondering what nonsense I was bringing from The Fort.  Thanks for not running away.

Thanks for your investment in my life the past three years, whether big or small.  Until next time.

DT out.

TClap |
0