Do we have enough time to get to Pantheon?

2017-02-08Leave a comment

QIC: Longshanks
When: 02/08/2017
Pax: Cake Boss, Chicken Wing, Cash Flow, Conflict, Kielbasa, Zimmeran, Cha Ching, Sauerkraut, Skate or Die, Clampet, Backdraft, Ginsu, Geronimo, Sugar Bug, Peabody, Chicken Hawk, Speedwagon, Pin-up, Straight Up, Longshanks
Posted In: Ring of Fire

YHC and Chicken Wing got a few miles in before the Main Event. As cars rolled, many were wondering who the Q was. Smiles left the faces of the PAX when YHC entered the middle of the circle and proclaimed that we had “5 minutes.” Many questioned if they could make it to Pantheon in that amount time. Nobody left and at the end of the day, 20 PAX hit the ground running.

The Thang

Warmup lap with butt kicks, high knees, toy soldiers, and Knee pulls to chest. Circle up for COP:

25 x SSH
15 x Windmills
15 x IW
10 x Slow Merkins
Plank series with stretching

Mosey to the bottom of the Hill by Sugar Creek and explain BLIMPS

B – Burpees
L – Lunges
I – Imperial Walkers
M – Merkins
P – Pullups
S – Squats

Start at the bottom of the hill and run up to the top and do 15 Burpees, run back down and do 15 Lunges (each Leg), Run to the top and do 15 IW each side, run back down and do 15 Merkins, Run back up and do 15 Pullups, run back down and do 15 Squats, Plank when finished.

Rinse and Repeat with 10 of each instead of 15. LBC’s when finished. Message about intention See Moleskin*

Rinse and repeat with 5 of each instead of 10. LBC’s when finished.

Head over to the wall for People’s Chair – 30 count. Then 15 Plank Jacks (IC)
30 more count of People’s Chair then 10 Plank Jacks (IC).

Head up the hill to the pullup bars. Choice of 10 toes to bar, 10 knee raises, or 20 second dead hang. Hip slappers on the curb when finished.

Mosey back the flag:
LBC’s x 10
Rosalitas x 10
Dying cockroach x 10
Hello Dolly x 10
1 minute left so Burpees for a minute

COT and BOM

Announcements – CAH workouts start this Saturday at 4:00 PM, Yeti is February 18th, MudRun (Savage Race) is May 13th, 3rd F Convergence at Eternal on May 25th at 0530.

Prayers – Coworker with child in hospital, Cake Boss’s Sister going through Chemo, unmentioned prayers (thanks Ginsu for taking us out in prayer)

Moleskin
1. Thanks to Geronimo for putting me on the schedule to Q the Coop. Luckily for me, nobody else looked to see that I was on the schedule except Chicken Wing who met me to get a little Pre_run in.
2. Great to Conflict up from the Charleston Region. Hope you enjoy your stay brother.
3. The message that had been on my Bulletin Board at school for the past 5 months (I know, #teacherfail) simply said this “Direction, not Intention, Determines Destination” (Andy Stanley). To me it fit in perfectly with our word for the month of intentional. Many of us INTEND to do a lot of things. We talk about being better husbands, better fathers, better leaders in our community all the time. But just because I INTEND to do so doesn’t mean I will unless I come up with plan to do so. If your goal is to be a better father or husband, do your actions reflect that. I can say I want to be a better husband all I want, but if I’m out drinking with my buddies all the time and never help out around the house am I really being a better husband? Am I spending meaningful time with my spouse or am I just going through the motions? What areas do you want to see improvement in? Only you can answer that. But once you figure it out come up with a plan and outline some goals. Figure out the destination that YOU want and the direction on how to get there. Not sure how to get there (aka lost). Ask others that have been there for (aka ask for directions)
4. P200 is a little more than a month away. Get those miles in!!!

Longshanks out (mic drop)

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Tomahawk- Lets Work

2017-02-07Leave a comment

QIC: Backdraft
When: 02/06/2017
Pax: Geronimo, Sauerkraut, Pinup, Dark Helmet, Chicken Wing, Skate Or Die, Clampett, Cash Flow, Backdraft
Posted In: Uncategorized

Tomahawk- A kettlebell workout.

Superbowl Sunday and thank you to the site Q for the friendly reminder.

YHC thought he was going to be able to have early night with the Falcons up by 25 points in super bowl 51. But never count out a team that made it to the super bowl. Even if you don’t like the guy Brady showed what team leadership was all about and also about being an awesome competitor.

So YHC did not get to bed as early as he liked and to some of the PAX that showed up this fine Monday morning thought I might have been a little angry. Not angry just like to push people during workouts so that they know anything is possible. All the PAX worked really hard. Thanks for the invite Chicken Wing.

Disclaimer- I nor F3 are responsible if you injure yourself.

Mosey with the butt kickers, high knees, shuffle, and karaoke thrown in.

SSH x 34

IW’s x 11

Windmills X 11

Mountain Climbers x 11, Peter parkers x 11, parker peters x 11.

Grab bell and mosey to street light. find a white board with many exercises written on it. (how did that get there) Partner up. While partner one does exercise partner 2 runs to end of parking lot and does 5 bomb jacks and then returns. 100 reps of each exercise must be completed before moving on to next exercise. sounds fun.

Goblet squats

merkins right hand on bell

left arm shoulder press

merkins left hand on bell

right arm shoulder press

left arm curl

right arm curl

flutter kicks

KB swing right arm

KB swing left arm.

Out of time. we had many more exercises to go so will invert board next time.

Announcement, prayers, praises.

Thanks for invite.

Backdraft Out.

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Triangle Up, aka Highlander

2017-02-07Leave a comment

QIC: Gears, Gekko
When: 02/04/17
Pax: Senator Tressel, Fishsticks, Gekko, Gears
Posted In: Alcatraz

It has been forever since YHC has Q’ed at Alcatraz (according to f3nation.com, over a year), so I was excited to come back for some fun. I rolled into the parking lot at 0615 and saw Gekko there ready to co-Q. As 0625 rolled around, there was still no one else there, so we debated what to do, but that was short lived as the Senator and Fishsticks rolled in to give us something to do. Here’s how it went:

The Thang

Gekko to start:

Dynamic warm up:

High knees
Toy soldiers
Side shuffle
Karaoke

Mosey to field for COP:

SSH
Imperial Walker
Plankoramma
Merkins
Peter Parker
Mtn Climber.

Mosey to Lot for Partner Paver Progression (yes i just made that up):

Shoulder Press for Partner 1 with Bear Crawl full lot for Partner 2, Flapjack
Curls for Partner 1 with Crab Walk full lot for Partner 2, Flapjack
Tricep Extensions for Partner 1 with 15 Burpees for Partner 2, Flapjack

Hit the Park Bench for 20 Dips & 20 Derkins

Ascending/Decending BTTW to finish Gekko’s portion.

Hand off to Gears.

Bataan Death March around the Park (5 Burpee Indian Run), extended out into the street. Gekko had to leave for Running appointment

Mosey to Baseball Field and grab some wall. 1 PAX runs the length of the field, jumps the fence and does 3 Pull Ups, then runs back. On the way out till Pull Ups, other PAX are in People’s Chair, On the way back, Other PAX are in Elbow Plank. Ran the full group twice (yes all 3 of us).

Mosey to Playground. 3 PAX rotation:

1 PAX runs the park loop
1 PAX does Six Pack
1 PAX does Elevens of Dips/Derkins

Mosey to Smaller Hill for one more round of Elevens with Squads and LBCs, then Mosey back to COT.

NMM

Planned for 10 PAX, got 3.5. Had to Audible… Fishsticks and Senator were good sports. Hoping to see a bigger crowd out next Saturday.

Honor to Serve.

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Imitation is the sincerest form of flattery

2017-02-07Leave a comment

QIC: Gears
When: 02/07/17
Pax: Tater, Photobomb, Falcon Crest, Wapner, Mainframe, Witchhunt, Bob the Builder, Decibel, Funhouse, Fishsticks, Reborn, NASA, Router, Heisenburg, Maximus, Edison, Cobra Kai, Crash, Zima, Spiderman, Twister, Trucker, Geronimo, Bonsai, Lil'E, Chedda, WWL, Sir Topham Hat, Gekko, Repeat, McGyver, Gears (YHC)
Posted In: Golden Corral

As a massive number of PAX rolled in for GC, I noticed that nearly all had on reflective gear or a Ruck. Light crowd for the Boot Camp portion, but it only takes 2 PAX (and we had 7). There was all kinds of Running and Rucking going on, but here’s what we did for the Boot Camp:

The Thang

Known as the Running Escalator at WIB in Metro.

Warm Up Lap around the outside of the GC lot (~ half mile).

Form up in Pairs (with one triple due to odd numbers) and do the following:

1 Pull Up
2 Merkins
3 LBC

While the other PAX is doing Mountain Climbers. Then flapjack and the second PAX multiplies x2:

2 Pull Ups
4 Merkins
6 LBC

The flapjacking and multiplication continues up to 11x and then descends down to 1x, replacing the Mountain Climbers with Prison Squats.

At increments of 5, we took a lap around the lot along with a special lap at 11s, so it looked like this:

Lap, 1x, 2x, 3x, 4x, 5x, Lap, 6x, 7x, 8x, 9x, 10x, Lap, 11x, Lap, 10x, 9x, 8x, 7x, 6x, Lap, 5x, 4x, 3x, 2x, 1x, Lap

In the end, this turned out to be totaled per team at:

121 Pull Ups
242 Merkins
363 LBCs

NMM

Not much to report on this one. My 3rd Q of the week and was looking for something fresh, so I turned to other regions for inspiration. Overall a keeper I think.

Announcements

Yeti
CAH this Saturday and Next, NASA is Site Q
3rd F Convergence 2/25 0530 @ Eternal
The Forging rescheduled for 3/11

Prayers

Tater’s wife has an optional surgery coming up. Prayers for peace about what decision to take on that.
WWL’s college friend is having a planned C-Section Today. Prayers for safe delivery.
Bojangles wife lost her job. Prayers for guidance and peace to find a new one (Pharma sales).
Olive is struggling, please lift him up in this difficult time (#Cobains that omitted from BOM Prayer).

Honor to Serve.

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Fit to Be Useful

2017-02-07Leave a comment

QIC: Gears (BC), Royale(Ruck)
When: 02/03/17
Pax: Royale, Geronimo, DaVinci, Photobomb, Router, Cha-ching, Bart, Cornhole, Mainframe, NASA, Cobra Kai, Witch Hunt, Bones, Gears (YHC)
Posted In: The Swamp

First time back at Q in ages since being on IR then Marathon training. I had plans for the PAX that included a full body overhaul… along with running.

The Thang

Mosey to HD Lot
COP (Merkins, Windmills, Potato Pickers, etc)

4 Corners

5 Round the world Squats
10 Squat Jacks
15 Monkey Humpers
Plank to 6

Repeat with Double Counts

Line up for Rugby Drill Suicides across two lanes of parking

Flutter
LBC
Merkins
Grave Digger L
Grave Digger R

Mosey Between HD and Target

Elbow Plank Suicides
Peoples Chair Suicides
Elbow Plank Suicides

Mosey to Fountain for Fartlek Pyramid around the loop

1 minute sprint pace, 1 minute recovery run
2 minute sprint pace, 2 minute recovery run
3 minute sprint pace, 3 minute recovery run
2 minute sprint pace, 2 minute recovery run
1 minute sprint pace, 1 minute recovery run

Mosey to COT.

NMM

I could probably write a few more thousand words here. I was placed on the IR around June last year due to a wrist injury, which led to BRR training, which eventually led to Marathon training. This was the first Q I’ve had in ages that wasn’t a running workout…. so i made it a mixed running workout, even though the PAX that showed for Boot Camp weren’t self labelled “runners”.

Regarding the title, I’ve been reading and thinking a lot about specialization and how easy it is to get into a rut with our fitness. In the end (at least for the moment), I’ve come to align with something I first read in Natural Born Heroes, and then from MovNat (thanks DaVinci) which is summarized in this AoM podcast. The main idea is we should be “Fit to Be Useful”.

I can’t think of a single person that needs me to run 26.2 miles for them, but I can easily think of a friend who needs a strong back and good endurance to help unload something from a truck or fix something in the home. We should be out here getting fit to help one another, not to look good in a bathing suit or set a marathon PR. There’s nothing wrong with those things, but they are fleeting objectives. The end goal should be that I want to be fit to be of service, whatever that looks like. In retrospect, this aligns pretty much with Dredd’s summary of 3S2T. I need to be ready to help when help is needed.

Honor to Serve.

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2017 Countdown: T minus one month

2017-02-06Leave a comment

QIC: Double D
When: 01/31/17
Pax: Longshanks, Fellini, MP, Cha-ching, Kooter, Keilbasa, Sauerkraut, Shady, Fesitfun, Hee Haw, Frat Boy
Posted In: Block Party

12 Pax posted to Block Party to put the finishing touches on Month 1 of 2017 and get a preview of Month 2’s theme of “Intentional.”

As we stood there in the gloom on the last day of January 2017, 1/12 of the year was almost in rear view mirror — are you happy with where you stand for the year so far? Time goes by quickly, and goals and One Words don’t take care of themselves without intentional focus and effort. After the Disclaimer, the pax were presented with two questions:

What are you committed to in 2017 (ie, goal, one word, resolution, purpose or person)?
What is the one exercise that you dread the most at any workout?

Pax were then instructed to pick a partner and share their answer to #1 with the partner so that today’s workout could be dedicated to that intention and their answer to #2.

The Thang

Warm up in the parking lot — Mtn climbers, Peter Parkers, merkins, SSHs, Squats

Warm up run along path w/Karaokes, butt kicks, high knees & toy soldiers

COP for some first time leadership by Fellini (Merkins x10, CDDs x10) and Fat Boy (SSHs x20, Bear Crawl).

Muster at the first post for Drillbit Session #1 — One lap around path with stops at each post where pax will do exercise they hate the most x10. Wait for group to finish before moving to next stop.

COP for more first timers — Sauerkraut (Windmills x15, Merkins x10) and Kooter (IWs x15, Pull-ups x10).

Muster at post for Drillbit Session #2 — One lap around path this time doing your partner’s exercise at each post.

Monkey humpers x15

Makhtar N’Dyae x10

Run home

COT

The message today related to being Intentional. The first step is to set your mind on a direction. It is best if you state it or put it to paper. And highlighting your weakness or an obstacle to getting there is also important. Sharing these with a partner who will hold you accountable can be a big help in keeping yo on track. Encouraging another man with his intention can also help inspire you to hold true to yours. The pax experienced a taste of all of this today. There is still time to pick a word, goal, intention, purpose to 2017. Eleven months remain. This is also time to consider the Whetstone program as a structure to help you grow.

Solid work today by all the pax. Cha-ching and MP were partners and both picked burpees as their exercise — which meant 100 burpees! Great effort by everyone.

Speaking of getting a taste, 4 pax had not yet experienced a VQ, so they responded to the ad hoc challenge to step up and lead from the center for two exercises each — nice work!

Great to see Sauerkraut posting for the 3rd time in 4 days!

Outstanding teamwork and perseverance by the #Respect tandem of Hee Haw & Fellini!

Always an honor to lead gents. Thanks for posting and pushing each other. Keep it up for the next 11 months!

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CSPAN stops by Footloose

2017-02-051 Comment

QIC: CSPAN
When: 2/2/17
Pax: Beacon, Barry Manilow, Patton, SoCrates, Destiny, Fire Marshall Bill, Anchorman, Deep Dish, Bassomatic, & Quickbooks,
Posted In: Footloose

So I did jujutsu on Wednesday night…so a stop by to Q Footloose is just what I needed

Disclaimer

and we were off and running in a serpentine pattern in the parking lot

COP in cadence to 10 repetitions with all my favorites for about 15 minutes…your welcome…

line up for a down and back sequence, lots of #chatter, Patton is driving a car, #young, and #FIT.

Line up for a stair sequence

Line up at curb for some arkloader medley

COP= with all the men that had not Q’d a workout, great work by all.

COT/ Prayer or Praise/ BOM

OUT!

Appreciate the opportunity to Q, and felt weird not running to this AO from WEP. Great group of #HIM and lots of encouragement throughout the workout…you need to support this Thursday workout.
AYE!
CSPAN

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Stairways to Heaven

2017-02-04Leave a comment

QIC: Tchaser
When: 02/04/17
Pax: Longshanks, Ginsu, Dark Helmet, Lil E, Peabody, FNG (Daisy Duke), Flat Tire, Tesh, Cooter, Mary Lou, Dixie Chicken, Quak Attack, MacGuyver, Orwell, Omaha, Sugar Bug, and The Fridge
Posted In: The Fort

YHC had the honor to Q the oldest AO in The Fort region on a chilly morning with temps hanging around 28 degrees. The goal was to not stay cold for long so after a deliberate disclaimer for the FNG, 18 #HIM were off and running.

Quick mosey over to the little wooded park up the hill from WEP for for some SSH, IW, low slow squats, arm circles and plank series.

Mosey over to the Fort Mill Church of the Nazarene

Snake up and down with single steps,
Rinse and repeat with double steps
One more rinse and repeat single steps,
Lunge walk through the parking lot and mosey back,
butt kickers across again and high knees back

Mosey over to UC Synergetic for some wall sits

Mosey back around to the courtyard at UC Synergetic for some incline merkins and derkins on the short walls

Mosey over to Fort Mill Church of God

7s on the pyramid steps – 6 burpees, 1 squat, 5-2, 4-3, 3-4, 2-5, 1-6
Across the street to take in the plethora of steps at the other building

Mosey to Fort Mill First Baptist

reverse bear crawl up the steps, bear crawl back down, reverse bear crawl back up,
Merkin walk up the steps and mosey back down to rinse and repeat.

Mosey to St. John’s United Methodist….no steps you say? Well, they have several picnic tables

20 right leg step-ups,
20 left leg step-ups

Mosey to the steps across form Veteran’s park

Merkin walk to bear crawl to merkin walk up the steps
Rinse and Repeat

Mosey to base of Gun Shop hill

Watch out for the car turning in and all out chase it up the hill

Mosey back to the backside courtyard of UC Synergetic

20 right leg step-ups,
20 left leg step-ups

Mosey to back of UC Synergetic

Balls to the wall for double 10 counts
Rinse and repeat

Mosey back to COT to stick the landing.

Great work by all and no complaints about the cold once we got moving.

Thanks for the honor of leading an extraordinary group of men. Better leaders, better husbands, better fathers, better men.

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Slow burn some tooth picks

2017-02-04Leave a comment

QIC: Trucker + WhatDid
When: 2/3/2017
Pax: Trucker, Cspan, Repeat, Wwl, Dark Helmet, Big Toe, Cotton Eye, Maximus, WhatDid, TPS, Atlas
Posted In: Slow Burn

Let’s just get this out there in the open….I was late for my Q, which I excitedly accepted from Cheddah & Trucker. Fortunately, as you would expect, my no show at 5:15 didn’t stop Trucker from running the ruck.

I don’t know if the disclaimer was given or not but given the show of the non-fng HIM that were there to ruck, I doubt it was needed.

By the time I showed, rolling in hot all the way around the Lowes building, Trucker had the pax in peoples chair passing their rucks from left to right and back. What a horrible idea, Trucker, and I’m glad I showed up when I did.

Trucker finished up his horribles and we rucked back, without my influence, to the toothpicks. These toothpicks, if I had to guess, weigh about 300lbs. Maybe more. I don’t know but I do know they are not easy to carry. With that in mind…

For the next 30 minutes our objective was to not let these toothpicks tough the ground. While that goal may sound easy for 300lb rail road ties, we had to complete 4 stations around Lowes. So, with pax divided in three, height did matter, we ventured out. Toothpicks on our shoulders we rucked to corner one and:

5 burpees & 10 squats with railroad tie. repeat until all three finished their burpees.

Ruck to next corner w/ railroad tie and perform 10 merkins and 10 squat shoulder thrust press with railroad ties. This one hurt! Repeat until all 3 did the merkins.

Ruck to next corner w/ railroad tie and perform 10 sumo squats and 10 railroad ties swings (left to right like a hammock). Repeat until all three did the sumo squats.

Ruck back to the pile of toothpicks, which put as at about .5 miles with these coupons, and before we sit them down, we did 10 curls as a team of three with them. As I type this, 24 hours later, my forearms are still sore from this one.

With about 10 minutes to go, we rucked through the parking lot back to COT looking for new coupons for the next workout.

Back at COT ChickHawk took us out in the typical Chicken Hawk HIMship way.

NMM:

Showing up late is never good, especially when on Q. But I’d rather show up late, I’d rather have everyman show up late, than never show up at all.
Many thanks to Trucker for leading the pax like he always does.
What you put on paper is sometimes best left on paper and not executed. For today, I think the pax did well with these beyond heavy railroad ties.

Announcements: Sign up for the Pathfinder and get ready for GRT!

Always an honor to lead.

WhatDid….OUT!

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Groundhog day at The Ranch

2017-02-04Leave a comment

QIC: WhatDid
When: 2/2/2017
Pax: Macgyver, Samsonite, Orwell, Chicken Hawk, Mainframe, Cross Check, Mission impossible, Backdraft, Snap Hook, WhatDid
Posted In: The Ranch

Conditions: Balmy 50 degrees and clear morning sky’s. Making it perfect for a great workout with 9 other HIMs.

With no FNGs present I gave an abbriviated disclaimer and advise the pax to feel free to modify as needed – even modify up. (Note: I didn’t see much upward modification and mumble chatter dissipated).

The thang….

Mosey to the lower school parking lot with a shortcut through the field so we could bear crawl down the hill. Once down the hill we finished the mosey up to the school entrance and circled up.

COP

25 SSH IC; 20 morrocan night clubs IC, 10 merkins IC, 10 mountain climbers IC, 10 windmills IC

The pax were nice enough to remind me that my cadence count could use some work. I’ve been a bit rusty on my q skills as I’ve been walking around with a light back pack and running more often. I’m glad the majority of my workout didn’t require much of a cadence count.

We then moseyed to the back of the school by the track. We were a little tired so I had the pax stop and take a seat on the wall.

We lined up for 30 seconds of people’s chair followed up with 20 single count merkins. We repeated 3x.

Now for the fun and one of my favorite burn outs and workouts at the Ranch.

We headed behind the bleachers (not that kind of group) to find a good spot for pull ups. The things is 11….

10 pull ups, run .1 miles to the center of the parking lot, 1 burppee, run back to the bars for 9 pull ups, back to the center parking lot for 2 burppee and repeate until we were down to 1 pull up and up to 10 burppee.

No cadence count needed.

Pax finished up strong and we headed back towards COT for some Mary.

15 flutters, 10 Freddy Mercurys and 10 LBC.

We finished right at six and went into name-aroma.

Announcements:

yeti, yeti, yeti on 2/18.

childrens attention home – read the newsletter and get involved

Theme of the month is intentional. This theme, along with all of them, find special meaning and purpose in all of us. Last February the theme was Love. Last year that theme inspired me to show more love, which is always possible, towards my M and 2.0s is daily basis during February. This year, intentional is helping me improve my focus and intentions of how I can continue to show my love for my family. Love is what I have for them, without question and many times with disregard to my selfish wishes (hanging with the guys, golfing, consuming extra and unnecessary but tasty beers, etc….). But I need to make sure my actions are fully intentional and with purpose so instead of living in a daddy simply loves me environment with my girls they can share how they know I love them.

Prayers:

Orwell was making a big decision on Friday. We hope it went well!

My 2.0 can’t hear well out of her left ear. She’s having tubs put in on Tuesday and prayers are requested to keep her safe and for mom and dad deal with the nerves of any medical procedure like this.

For the injured pax and for those prayers said and unsaid.

Backdraft, thank you for giving me the opportunity to lead. It’s always an honor.

Out,

WhatDid

*Typed on and iPad and hence the many more formatting choices (Apple always has an awkward suggestion. Kind of like these crazy workouts.

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