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 |

Mumble-Less Mumblechatter Monday

2017-05-22Leave a comment

QIC: Cashflow
When: 05/22/17
Pax: Geronimo, Clampett, Skate or Die, Sherlock, Pin Up, Sugar bug, Sauerkraut, Chicken Wing, Java,
Posted In: The Snake Pit

Disclaimer was given….and needed!

A little mosey to start off, with butt kickers, high knees, and karaoke. Circled up for SSH, windmills, Moroccan night clubs (we missed Kielbasa’s dance club beat), peter parkers, parker peters, and mountain climbers.

Then we got started……

Started at the parking lot then notice that a F3 fairy placed cones at all the light posts with exercise written on them, it was magical. At each light post we did 20 reps of each exercise, then ran to the next light post. Due to time constraints we were only able to get a 5 count in on the way back.

Side Lunges
American Hammers
Overhead Press
Curls
Burpees – yep 20
Rows
Kettle Swings
Flutters
Lunges
Clean & Press
Sit & Press
Plank Rows
LBC
Merkins
Clean, Squat, & Press – a crowd favorite

We had a few minutes at the end so we decided to not waste any time so we got a few ab exercises in. Flutters, Boats and Canoes, and more American Hammers all with the kettle bell!

COT, announcements, prayers, and praises. Discussed the theme of maturity and what we can do be aware of the many ways we are immature on a daily basis.

I had a good time in my second Q session, thanks for the opportunity and thanks for everyone pushing me to be better!

TClap |

He Ain’t No Minnie Pearl

2017-05-22Leave a comment

QIC: HeeHaw
When: 05/16/17
Pax: Double D, Fellini, Figaro, FestiFun, Roxanne, River Rat, Straight Up, Chicken Hawk, Kielbasa, Sauerkraut, Geronimo, FNG/Gutterball, Twister, What Did, McGillis...plus a few others
Posted In: Block Party

APOLOGIES TO HEEHAW FOR GETTING THIS UP SO LATE…I’VE GOT A POCKETFUL OF EXCUES BUT NONE THAT ARE SUFFICIENT. NICE JOB BROTHER!!!

17 pax, including 1 FNG and several from The Rock, posted to Block Party to welcome HeeHaw to the Q Club for his virgin rodeo. With a solid welcome and a proper disclaimer in front of the assembled barristers, HeeHaw took the pax off on his adventure.

The Thang

Despite the advertisement to his 2.0 FestiFun and the advance coordination with DD that indicated little running, Q was off to the races when the gun sounded, leading the pax down 160 to the lot in front of UC Synergetic.

COP — SSHs, IWs, windmills, squats, CDDs

Partner up

Partner 1: bear crawl across lot, merkins x10, run back
Partner 2: Preacher’s chair
(flapjack)
(rinse & repeat 2x for total of 3 cycles)

Partner leg throws x25 (flapjack)

Mosey to Massey Street Hill

Partner 1: run to top of hill, hello dolly x10, run down/
Partner 2: continuous CDDs
(flapjack)
(rinse & repeat)

Run back to WEP with pause in park at corner of 160

Plank series

20 Burpees OYO (FestiFun favorite!)

Mosey down trail toward parking lot w/stop along way

20 Bombjacks OYO

10 Bombjacks OYO (practice makes perfect)

Mosey to parking lot

Mary session — Russian hammer, LBCs, dying cockroach

COT

Naked man moleskin

T-claps to HeeHaw on a solid first outing as Q! Don’t be confused by that handle…he’s not a knee-slappin’ bumpkin’ from 1970s TV. He is a classic OG living an “It’s a Wonderful Life” script. Nice to have you in the center of the pax!

Not only did he work a nice Weinke, with more running than anyone anticipated (keep ’em guessing!), HeeHaw came with a solid message. Great challenge to the pax to make the #Maturity theme for the month count for more than just personal growth but also growth in your marriage.

Welcome to our brothers from across the river, especially FestiFun who posted despite recovering from flu and recent injuries in order to support his old man on his VQ voyage. Great to have all of you!

Welcome to FNG/Gutterball, who posted for the first 3 mins of pain, before jetting off to get to work. T-claps to Sauerkraut for the EH. Keep on coming, Gutterball…we’ll get that roll straightened out over time.

TClap |

100# Challenge! – The Fort (Drop Thrill) v Rock Hill (Pac-Man)

2017-05-222 Comments

Posted In: Uncategorized

2017 started out like many years for me, determined to lose weight yet again. I was very frustrated with the situation as I had joined F3 in March of 2014 and lost 56# only to get injured and gain it all back. But this year I’ve healed a lot from my injuries and getting closer to full speed again. Which isn’t that fast, but hey I don’t quit easily either. Enter the challenger.

Pac-Man and I were chatting and I discovered we both were working to lose 100#, seemed like a good opportunity for some CSAUP activities.

Pac-Man started at 294 and as of this post he is down 53 while I’m down 60 from my top weight of 325. So I’ve challenged Pac-Man to beat me to 100# first. Rock Hill I know you guys will be backing up your brother and spurring him on.

I haven’t been down to 225 in a very long time. So long, I have no idea how long it has been. Fort brothers already have my back and will continue to do so.

That brings me to my next thought, who do you know out there that is like we were? Who do you know that is overweight, and all it would take is some encouragement to get them to post? Who do you know that posted one or two times and quit?

We all have our own strengths and some of you guys are amazing athletes and some are more my speed. Never forget the six. Your q is only as good as you keeping up with where your pax are. Don’t drop someone, because you may never see them post again. F3 is once and for all No Man Left Behind. That means every man.

As we both continue to lose weight, we hope that we can be a resource for guys that are overweight that think they can’t do F3, when we both know they can.

We haven’t settled on a punishment for the loser yet, but considering we will be both be down 200#, I really think we will both be winners either way.

Thoughts? Punishment ideas? Burpees are not excepted. Ha!

TClap |