Category: 1st f

Q School – 2024

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One of F3’s core principles is that our workouts are peer led on a rotating basis. Leading a workout is one of most fundamental pieces of getting the full F3 experience. By developing and honing skills a Q you in turn, are developing as a leader. With that in mind coming soon to the Stockade we will be hosting the first Q school of 2024.   Q school will look to hone workout skills that any Q would use like calling cadence, setting routines, and planning on how to wrap it all up in 45 minutes. Whether you are a seasoned vet or still in your rookie year it’s always good to learn new things and push yourself. Hope to see you all there!

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Springtime Invergence

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It’s that time again for an Invergence where we all can take the opportunity to accelerate all 3Fs.  All 4 workout options will be available so if you want to run, ruck, gear or bootcamp we will have a 1F option for you. Following the bootcamp you are all welcome to stick around and enjoy some 2nd and 3rd F as we discuss relevant topics that affect us in the gloom. More details to come in the next few weeks. Hope to see you all there!

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Morning Matinee @ Lazarus

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WARMUP:

Mosey to front of theater

-20 SSH (IC)
-10 Windmill (IC)
-20 SSH (IC)
-10 Moroccan Night Clubs (IC)

THE THANG:

DORA – partner runs a lap while other partner:

-50 Burpees
-100 Derkins
-150 Dips
-200 Step Ups

Mosey to cinderblocks/coupons exercise rotations between partner with cinderblock and partner without.

Mosey back to COT

MARY: A little

ANNOUNCEMENTS: D2D Bar. Blood drive.

COT: Illness circling around schools/homes. Mental Illness and Addicton.

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Tribute to Cardinal

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WARMUP:

Brief description of workout today and shared a bit about Cardinal.

THE THANG:

15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs *
10 Knoxville Cherry Pickers
20  Sec. Samson Hold**
10 Willie Mays Hayes
The Thang:

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees                                                
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees                                                
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees
* Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
** Samson Hold = Arms extended straight out like your pushing against two pillars.

We had time left so we did some trips up the stairs at the movie theater and did some “pull ups” with the railing. “Reverse merkins”

MARY: lots
ANNOUNCEMENTS: prayers for marriages and families suffering loss
COT: yes

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No Dark Helmet

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WARMUP: Merks SSH Cherry Pickers Nightclubs Squats Mosey w Toy Soldiers
THE THANG: Parking Spot Cinderblock Ladder- stack em up with a Run and Nur back between reps.
RND 1 – Iron Mikes Bomb Jax and Squats
RND 2 – Dips BBS Swings
RND 3 – Derks Dips Manmakers
Head Back to COT with a few stops on way back. Steps up burps Donk kicks Diamond Merks BBs Plank Jacks

MARY: Drop Thrill took the lead and lead the Pax.
ANNOUNCEMENTS: yes
COT: Positive and Encouraging

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Game of Crazy 8’s

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WARMUP: ssh imperials hillbillies mosey around block
THE THANG: game of crazy 8 deck of pain. 8’s were a lap, rest of decks were either 19 or 20 reps
FAST PACEd HIIT style
MARY: none
ANNOUNCEMENTS: come to AO The Hive for KB on Friday!
COT:

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SLOW and BURN

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13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!

Mosey around parking lot

Warm up

  • Stretch
  • Mountain Climbers
  • Hill Billy Walkers
  • Shoulder taps

Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)

  • Bear crawl / low slow squats
  • Lunge walk / slow Freddie mercury
  • Duck walk/ slow merkins

Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track

  • Side Stratal hops
  • Dips on curb
  • Monkey Humbers
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Tangled Mess

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WARMUP: arriving late (doh) I missed the warm up and when I caught up saw some SSH like activity. I jumped in with apologies for tardiness and kicked off 10x LSS, 20x Merkin, MC & Peter Parker then some runner’s stretching. Distribute resistance bands for leg warm up exercices (not enough to go around, doh), and one-arm rows, and alternate those / jump rope. While untangling the jump ropes I believe it was @band_camp who thankfully took the lead with burpees until untangling completed, if they didn’t get in 20 they got close.
THE THANG: 3 sets of exercise scrawled on crumpled paper one on each of 3 orange cones (why cones? I have no idea, I have a very nice whiteboard collecting dust in my garage, thankfully no one asked):
1: 100 Gas Pumpers, 50 jump rope, run 1/4 mile-ish
2. 25 Hello Dollies, 25 Burpees, 50 Jump Roppe, run 1/4 mile
3. 100 Big Boys, 50 Jump Rope, run 1/4 mile
MARY: 15 H2H, 20 Rosalita, 21 LBC
ANNOUNCEMENTS: lots of 2nd F all over the area next week, a few postponed CSAUPs, too much for my small brain to retain, see slack
COT: Poppins took the lead asking each PAX to give thanks and ask for prayer requests which allowed each man to share more than we usually hear in COT including thanks for 2.0 recovering from potentially life threatening scare & prayers to bring us closer to our Ms and family through the holidays which always bring challenges

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Winter CSAUP 2024

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  • QIC: Slapshot
  • When: 01/13/2024
  • Posted In: 1st f, CSAUP

Winter CSAUP 2024

RESOLVE

Do you have the resolve, resiliency, and commitment to accelerate into the new year…and maintain it.

This CSAUP will test you, and 3 of your fellow pax to push yourselves physically and mentally.

For 2 hours you will push yourself to do as many miles and as many reps as you possibly can. Each mile/Each rep will score a point for yourself and your team.

Come ready to push yourself and push each other!

https://www.signupgenius.com/go/70A0F48ADAC2FA2FC1-46660577-resolve#/

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4 Corners

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Since this was my first Q at Lazarus I came early to scope out the area and think of the final touches for the Beatdown.  @Darkhelmet said this was the place to be but I guess he took the blue pill…LOL!!!  We missed you brother.  

I was getting  little worried with 5 minutes before our start time and no one was there but @Poppins rolled in followed by @Ringer just before I gave a lousy disclaimer.

We moseyed around the back of the theater to the lot in front of the theater for a warm up. 

SSH
Grandpa Jacks
Windmill
Imperial Walkers
Penny Pickers

Then @C3PO showed up just in time for the action.

We had 7 rounds of fun.  Each round we performed the exercises below in each corner of the parking lot in front of the theater.

Round 1 – 7 Burpees
Round 2 – 14 LBCs
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Carolina Drydocks
Round 6 – 14 LBCs
Round 7 – 7  Mountain Climbers

We finshed with enough time to make it bag to the flag for a little stretching. 

Announcements:
– Men’s shelter – Thursday 12/7, check slack for info.
– Golf Charity event Friday 12/8, check slack for details. 
– Waxhaw ornament Exhchange and Christmas event.  I don’t remember the dates.  Check that channel or ask a Pax that may know.
– Gremlin – Mint Hill Convergence- February 10, 2024; more details to come

Prayers:
– Ringer and his Job search
– Prayers for the the Pax in General

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