premature 44

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  • QIC: Trucker
  • When: 07/05/16
  • Pax: Trucker, cottoneye, fire marshal bill, longshanks, CSPAN, mainframe, ditchwitch, rock thrill, elmer, the riddler
  • Posted In: The Ballroom

I was asked to Q a moderate AO – The Ballroom – this past weekend since I wasn’t in Raleigh. So I jumped on the opportunity and immediately started to brainstorm on what to do and should there be a theme? Coming back from a nice long vacation where the sun and beers beat me down, I figured I couldn’t go too hard (plus the Old Town convergence yesterday wore me out). As I rolled into the AO, the parking lot was fairly empty so I was wondering if everyone was still celebrating 4th of July. As cars slowed rolled in, we all circled up and YHC stated a quick disclaimer and off we went.

COP for 44 good mornings (lots of grumblings from CSPAN for the that) and 44 IW …. PAX started to sense a theme….
Mossy to Warehouse parking lot and line up at the overhead light.

At each of the 4 overhead lights each PAX does a set of 11 of the following exercises, sprinting between each light. Once the PAX reach the 4th light, run back to the starting point (this equals 44 reps per…see where I am going?):
Merkins
CCD
Squats
right leg/left leg lunges
right leg/left leg side lunges
Wide Arm Merkins
LBCs

Mossy to other industrial building parking lot behind the ballroom:
Since coming back from the beach thought t would be good to pull an oldie out of the bag: 4 surfboards OYO
Line up at curb, 11 merkins, run to first wall and push up to the upper level then wall push up to road, run back to starting point, repeat 4x’s (equals 44 merkins)
44 LBCs
44 flutters
44 hello dolly
44 sec hold 6″
44 sec in plank

4 more surfboards

Mossy to COT

So why 44? I could have thought of something relating to 4th of July or the baseball homerun derby, etc.. but I thought I would share a little bit about me – not that I preach nor do I feel comfortable preaching (especially about my condition). I was born a preemie with Arthrogryposis and so I thought I would celebrate my birthday by Qing a few days before my actual day. I am not one who advertises nor really celebrates birthdays, heck I don’t even like birthday cakes, but Thursday is my birthday, and I turn…44. Enough about me and my theme

I always appreciate the opportunity to Q and thankful for PAX to roll in and suffer through it with YHC. There are a lot of PAX hurting and we need to remember to lift them up in prayer, spirit, and 2nd F efforts. Without F3, many of us PAX would be lost and hurting and no venue to seek help and companionship. Men’s DNA prevent us from opening up and sharing our pain, but its important that we lock shields and help each other out, no matter what the circumstance is. Our prayers in COT were minimal, but being a veteran there were a number of unsaid prayers. This is why we wake up sooo early and sweat together, to share our unspoken prayers through mumble chatter and sweat.

Read the newsletter, lots of things happening in July.

Trucker

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4 Square Up For Loops and Circuits

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  • QIC: Old Bay
  • When: 07/05/16
  • Pax: Figaro, High-Hat, CakeBoss, OldBay
  • Posted In: Block Party

Four pax overcame late evenings of fireworks and festivities to post to what must be the warmest morning this year – 81 degrees and 150% humidity. Quite oppressive, but we pushed through.

Disclaimer was issued and pax set off on a 4 man indian run, which turned to a 3 man indian run and moseyer, then just a 4 man mosey. We circled WEP clockwise, then headed for the credit union parking lot. 7 minutes and the sweat was already pouring.

Warmup-O-Rama

  • SSH x20 (IC)
  • Mountain Climbers x20 (IC)
  • Plack Jacks x15 (IC)
  • Crab Jacks x15 (IC)
  • Low Slow Squats x15 (IC)
  • SSH x20 (IC)

The last warm-up exercises was almost a Side Saddle Cellphone Smash, as High-Hat seemed to come precariously close to stomping his grounded cell phone on the 1 and 3 counts. He assured us he was in full control.

Mosey to parking lot entrance below Hobo’s and partner up.

The Thang
Partner 1 runs lap around building/shops to which Hobo’s is attached (behind shops up to 160, 2 rights, then down main street to parking lot entrance).

Partner 2 hits the 5-stop circuit, which was:

– 5+n Burpees
– 10+n Crab Jacks
– 10+n Morning Woods
– 15+n LBCs
– 15+n Dips

“n” is the total number of laps completed by the pair

Flapjack. If running partner finished early, he joined his partner in completing the circuits.

For this workout, 4 laps were completed by each team.

Mosey to bottom of Main Street for work on steps near grist mill stone. Partner wheelbarrows up the steps (both sets of stairs). Flapjack.

Nearly at time, so mosey back COT. Pax were disappointed we didn’t have time for the last exercise of backwards bear crawls up the stairs before heading back to COT. Next time, my friends.

Naked Moleskin
Always great sweating it out with F3 brothers in this great country that provides freedoms few of us will ever fully appreciate.
Prayers requested for High-Hat’s M and family as she learns more about possible medical procedures she’ll need to have done. T-claps to Figaro and his M for 13 years of marriage today.

Honored to serve,
-old bay

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How’s your memory?

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  • QIC: Pusher and WitchHunt
  • When: 7/2/2016
  • Pax: Cake Boss, Red Eye, Wild Thing, Double D, Boehiem, Baby Conan, Pusher (QIC), Royale, Dark Helmet, Galloping Ghost, John Cena, Mini Mi, Geronimo, Vila, Nutmeg, Short Shorts, Witch Hunt (QIC)
  • Posted In: The Deep

17 HIMs woke up early and decided to take a beatdown provided by Pusher and YHC. Many of the Pax arrived early and mumblechatter was aplenty.

Once Pusher and I settled our grievance over the definition of “old” (Veteran does not mean old) the game was on:

Quick Mosey to front field for warmup. T-Claps to Wild Thing for stepping up and leading his first warmup. Great job and great leadership.

SSH
Mountain Climbers
Imperial Walkers
WindMill
Peter Parkers
Merkins

The Thang

With all the talk of age, I decided a great way to test the Pax was by testing their memory.

We counted off by 2’s and split into our respective groups. Each group was assigned 2 sets of 10 cones spaced 50 yards a part. Each set of 10 cones consisted of the following exercises hidden on index cards underneath:

  • 5 Burpees x2
  • 15 Bomb Jacks x2
  • 25 Squats x2
  • 10 Merkins x2
  • 25 LBCs x2

Working in teams, each group would select two cones to turn over revealing the exercises below and would perform those exercises (irregardless if they matched). If you were lucky enough to get a match, you were awarded a jog to the other set of cones. If they didnt match, you were punished with a bear crawl to the other set of cones.  You continued this back and forth until all matches were revealed.

While I didnt anticpate the level of cheating (*cough* cough* *Dark Helmet*) that I see from my 2.0 when we play memory, the Pax attacked the game and all matches were found.

T-Claps to John Cena and Mini Me for possibly the fastest Bear Crawl in F3 history.

Also, as suggested by the Pax, next week we will be playing Sudoku. Gotta keep the mind sharp.

Once my time was up, it was time for the Pusher to complete the Beatdown. We quickly moseyed to the street behind the school where Pusher provided great wisdom on financial responsibility and not wasting a day.

Now we were ready to attack the legs:

In sets of three:

  • People’s Chair (3x 10 counts) followed by Jack Squats (1×4 up to 5×20)
  • Step ups (15,10,5 each leg) followed by more Jack Squats (5×20 down to 1X4)
  • Calf Raises with Partner Push down (15, 10, 5) followed by monkey humpers (too many to remember)

No leg was left unpunished by the end of these exercises. This concluded our time and we moseyed back to COT.

Announcements:
F3 Dads The Patriot 9 a.m.
The Deep will move start time to 6:30 am
HDHH Sweetwater Lake Wylie 7/6 6 pm
4 year anniversary of The Fort

Each time I get to lead the Pax I’m truly humbled and gracious. Thanks to Pusher for the Co-Q, it was an honor and hopefully we get to do it again soon.

YHC

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The Three Amigos Fellowshipping on the 4th of July

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  • QIC: Chicken Hawk
  • When: 07/04/2016
  • Pax: Pin Up, Cotton Eye
  • Posted In: The Armory

On a day that was surly influenced by the advances of Spitz Army three mighty men held down the Armory to ensure we continued to sharpen ourselves  and we halted enemy forces in their track.  It was a great fellowship work out that included a lot of mumble chatter.  Thank you to Pin Up and Cotton Eye for keeping me company during my Q. AYE!

THE THANG

Lap around the parking lot

COP

Lunge walk to wall

  • No weight wall sit
  • Wall sit w/ 20 high pull
  • Wall sit w/ 20 chest out
  • Balls to w/ 20 chest up

Mosey to knee wall in center (5, 10, 15)

  • Step ups w/ weight
  • Derkins on weight
  • Dips w/ weight in lap
  • Skull crushers

Mosey to parking lot – Suicide Sprints

  • 1st round basic sprints
  • 2nd leg with exercises 20 Chest Press (x3) after each leg
  • 3rd leg with exercises 20 Plank Row (x3) after each leg
  • 4th leg with exercises 20 High Pulls (x3) after each leg

Randorama – 5 min AMRAP – Grand Finale

  • 5 KBS
  • 5 RH Curls
  • 5 tri ext
  • 5 LH Curls
  • 5 Squats

Mary w/ LBC, high/lo flutter and dying cock roach

It is a privilege to serve the men of F3!

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Alcatraz Backblast 7/2/2016

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  • QIC: Mainframe and Hasselhoff
  • When: 07/02/2016
  • Pax: Coal Ash (FNG), Jeckel, Twister, Fishsticks, Cornhole, Mainframe, Hasselfoff
  • Posted In: Alcatraz

7 PAX (1 FNG) checked off Alcatraz from their Spitz Army list this Saturday. Beatdown provided by Mainframe and YHC (although mostly Mainframe – I can’t take any credit for it)

Mainframe started with the warmup of light jogging back and forth in the parking lot. Included some high knees, toy soldiers, and sprints.

Next was the COP. Mainframe led us with SSH, Mountain Climbers, Windmills, and Emperial Walkers. During this Twister educated the group on the history of Tega Cay and that is was originally supposed to be a Polynesian Themed Neighborhood. Upon extensive research on Wikipedia, Tega Cay is Polynesian for “Beautiful Peninsula.”

After the warmup, we moseyed to the ball field where the PAX completed two starfish rounds.

First round was a Lt. Dan Walk to the end and back to the center. At the end of the starfish, there were 20 seal jacks, 20 scorpion CCDs, 20 Makhtar N’Diayes, 20 Spiderman Merkins, 20 Donkey Kicks. In the center, it was 10 3M Burpees

Second round was a bear crawl to the end and crabwalk back to the center. At the end of the starfish, there were 20 Freddy Mercs, 20 Squats, 20 Kneetar N’Diayes, 20 Toe Touch LBC’s, 20 Boxcutters. In the center, is was 10 Bombjacks.

Finally, all the PAX lined up on the fence for PAX choice. One PAX called out an exercise for the remaining PAX while he ran the length of the ballfield and back.

Back to COT.

 

 

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Party of 7 to celebrate Independence day at Quagmire!

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  • QIC: Puddles
  • When: 7/4/16
  • Pax: Spitz, The Mandarin, Corn Hole, Router, Snookie, and Bones
  • Posted In: Quagmire, The Fort

Nothing like a little early morning independence day sweat session in celebration!

Let everyone know that this is off the cuff with no prep. Let’s all find out how it goes, shall we?

Let’s mosey!

How about some high knees…

Regular…

Butt Kickers…

Regular…

Karaoke right…

Regular…

Karaoke left…

Regular…

Circle it up…

First exercise is the side straddle hop In Cadence x25…

LBC x25… Imperial Walkers x25… Moroccan nightclub x25… Merkins x20… Windmill x15…

Let’s Mosey…

How about some Peoples chair, 10 count each… Arms out…Arms up… Spitz’s turn for some Air presses…

Let’s Mosey to the big red balls…

OYO Running some suicides…

15 Merkins  at the starting ball and 20 LBC at each progressive ball…

Let’s mosey to some grassy area and do some Jack Webbs…

That was fun, Not! Let’s mosey to the fountain…

30 dips followed by some low slow squats in cadence x15.

Oh Guess what it is COT time. Wanna race? Nope, see you there.

Prayers for Zima’s, M’s grandmother in her time of challenge. We ask for peace and comfort for all.

I thank the lord for the 6 PAX that joined me back after a short absence, that I certainly feel to the core. Happy 4th to all may God continue to bless, and enrich our lives as we continue as HIM’s for HIM!

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F3 Dads – Fort Mill

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  • QIC: Zima, Bolt, Bing
  • When: 06/25/16
  • Pax: Mainframe, Siskel, Tigeress, Anchorman, Alex Morgan, Chi (FNG), Splash Lightning, Spiderman, Pink Tank, Tiger Shark, Cheddar, Molasses, Sassy, The Howler, Photobomb, Skittles, SweetFeet, Orvis, Goalkeeper, Blocks, Royale, Defense, Watch This, Cheetah, Black Widow, Kawasaki, Lock Down, Supremo, Chicken Hawk, Penguin Pete, Incoming, Striker, Warrior, Tumbler (name change), Geranomo, Shut Down, Bolt, HotWheels, Zima, Jellyfish, Rooney, TRex, Early Bird, Beacon, Seahorse, Fish Sticks, Bing (YHC), Bookworm, iPad, Midrange
  • Posted In: Uncategorized

Weather: Glorious – Hot but who cares when you get to spend time with your 2.0s?

As the Pax rolled it, and Bolt set out his pain stations (for the young 2.0s), everyone was wondering if the little ones were going to be hauling sand bags across WEP.  Thankfully he had age appropriate tasks in mind….We split up and went off to start the fun.

For the little ones (10ish and younger):

Zima kicked off the fun with a short mosey followed by COP, led by Hotwheels:

  • Windmills x10 IC
  • SSH x10 IC
  • Low Slow Squat x10 IC
  • Mountain Climbers x10 IC
  • Merkins x5 IC

Then a game of Side Straddle Tag was played in which you have to do SSHs once tagged, eagerly awaiting the whistle to be blown.

Next was a quick round of Sharks and Minnows, always a crowd favorite.

After a refreshing water break, Bolt took over with a great lesson of teamwork, and helping one another as a team. An obstacle course was created and 4-5 teams of 2.0s were created, with each team assigned a Dad. Work together as a team and no one gets left behind.

Each team was given a soccer ball and 2 bocce balls to carry on the course which were not to be dropped, and alternated between team members.

Each team encountered an F3 Dad who led them on an exercise of choice. We did our best to have the teams work together.

The end obstacles were a cornhole toss for each teammate, a sand bag roll, a balancing walk around the entire playground wall, and finishing with a team jenga large block build where the teams worked together in trying to build the tallest structure.

A lot of encouragement and assistance was given by all the Dads and all the kids finished the course with a little competitiveness at the jenga build.

Nearly all the 20 minutes were used followed by a much needed water break.

YHC took the kids up to the soccer field for COP, called out by many of the kids in the circle.

  • Windmills x20 IC
  • SSH x20 IC
  • Merkins x10 IC
  • LBCs x10 IC
  • Squats x10 IC

Starting at the first corner of the soccer field, we created a figure 8 by running the side lines and bear crawl midfield and the baselines. Next set included 10 squats at each turn while running the sidelines and endlines.

All throughout we talked about looking at things from a different perspective.  Maybe a coach trying to teach you how to do something a bit differently, a friend wanting to do something you don’t want to do, or just trying to understand someone else’s point of view.  In an effort of doing things from a completely different perspective, we played 15 minutes of Bear vs. Crab soccer, a completely different (and fun) way to play.  Goalies must remain in the plank position and change out each time a goal is scored.  One team is in the bear crawl position while the other is in the Crab walk position.  Once a goal is scored, the teams flip flop crab and bear. Talk about burning up your arms, but the 2.0’s ALL had a great time.  As a reward, we played on our feet for the last 3-5 minutes.

We ended with a mosey back down to the rest of the 2.0s for announcements and prayers.

Thank you for allowing Zima, Bolt and YHC to lead your amazing children in this workout.  While it was hot and humid out, there were very few complaints and lots of fun was had!

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3 #HIM vs the Big Nasty

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  • QIC: Walker
  • When: 07/03/16
  • Pax: Schrute, Winchester
  • Posted In: Uncategorized

3 men took on WCW’s (Walker, Cheeto, Winchester) Hills of Pain this Sunday morning. This was my first post out that this running AO–and its an impressive venue. We’re lucky to have two great options for getting those necessary miles in as folks train for races in Rock Hill with Hills of Gloom and HoP. I had hard committed a few weeks to post there this week, and after Walker said today would be “moderate”, I decided to see what his moderate was all about.

We took off from the AO and Walker decided to give me a tour of all of the attractions out there. After a slow mosey (for Walker, 7:30 Pace for those of us who are human) around the mall, Walker and Winchester started talking about the “Big Nasty” hill. I thought I had seen it ahead, as there was an approximate 1/4 mile steep hill ahead. Walker assured me that hill was just its little brother. As we moved along and took a left towards Waterford, then I saw the Big Nasty. At least 1/3 mile long with a steep grade that never flattens out. Jackpot for those of us training for BRR!

We ran down and up that hill and back to the AO, covering 5.7 miles in the process at right around an 8 minute clip with some active rests (for me, the 6; of course). #Walkerisnothuman #winchesterisntfarbehind Overall, ran about 4-6 steep hills in the process and got some great work in.

All in all, a great run at a great AO. Lots of space to run, well lit, no cars, and lots of options. Definitely posting again–thanks for the invite, Walker.

Prayer Requests:
Winchester as he goes to the Dominican Republic on a mission trip.
Pax who are hurt and have tough situations in their personal lives

Aye!

Schrute

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Football: America’s Favorite Pass Time

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  • QIC: The Riddler
  • When: 07/02/16
  • Pax: Riddler, Drydock, Drifter, Joe Dirt, Show Dogg, Gaston(FNG), Captain America(FNG), Forest Gump(FNG), Crosshairs(FNG), Chicken Nuggets(FNG), Bocephus, Cutter, High Pockets, Michaelangelo, BrotienShake, Wash Out, Red Wood, Cedar, Dapper Dan(FNG), Goal Keeper, Orvis, 3rd Degree(FNG)
  • Posted In: Uncategorized

22 showed up today for a true test of football mantle. The Spitz Challenge has taken me all over the last couple weeks but this was the first time I was able to lead for a while. It just so happen to be that I got to do it at an amazing AO The Dragon!

With that being said…

Warm Up
SSH
Low Slow Squat
Moroccan Night Clubs
Left over right stretches
Monkey Humpers

The Thang
Mosey to Stadium, FYI it is huge and a really awesome part of The Dragon.

From one End Zone we Partnered up for a series workout

100 Merkins
200 LBC’s

Pair up partners with another group those two run to 50 yard line completes 10 Merkins. Passing the ball back and forth, drop it do ten squats.

Then continues to run to the end zone then back to partner at the other end zone

Repeat until all reps are finished

Then we broke into a tag football game which focused on speed and catching skills.

Every touch down the opposing team had to do 10 merkins. The scoring team performed Ten SSH.

Final score
Team Black shirts 7
Team color shirts 7

A couple of interceptions, including me catching one in the mouth. Tasted real good. Field was slick so watching people fall was a treat.

Mosey back to COT
Left over right stretches
Yoga stretches

Announcements and Prayers

Drifter went over the importance of the shovel flag and the meaning behind F3. He is a great representation of the brotherhood and a HIM!

Ragnar
Spitz Challenge
Last Laces In before board of pain next week
CHECK THAT NEWSLETTER

Prayers
Nunchucks niece
Dabo continued prayers since fathers passing
2 in lake Wylie that drown
Individual prayer for family friends that passed this week David Jenkins, Travis Martin

The Dragon is an Amazing AO, this week in your has been humbling and powerful. They got a really tight knit group over here. Even after the Spitz Challenge is complete I will return. These guys consistently encourage one another to get better everyday.

Welcome 6 FNGS! Captain America, Dapper Dan, Crosshairs, Chicken Nuggets, Forest Gump and Gaston! #Boomsville

Aye

Riddler

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