Let’s Play

So in my last Q I was drunk/hungover and in this one I am currently sick.  However duty calls and myself and 12 other Pax answered the bell for this morning’s workout. After a disclaimer we moseyed around the Bowl N Bounce buildings while also doing Toy Soldiers/Bear Crawls/Crab Walks.  

COP- SSHx20-Cherry Pickersx10-Mini Sun Salutations(Reach To Sky/Touch Toes/HoneyMooner/Down Dog)-Merkinsx10-Mini Sun Salutations-Plank Jackx10-LSSx10

While 1 Pax was in BTTW position and shimmied from one end of a wall to another the Pax that were waiting did Burpees.  With 13 Pax we did a lot of Burpees.  We then moseyed on over to the Habitat For Humanity parking lot.

Main Event 

We played Catch Me If You Can-Partner A does 5 Burpees while Partner B Bear Crawls. Partner A then sprints and the 2 Pax switch exercise.  We did three rounds of that then another three rounds with Crab Walks instead of Bear Crawls.

We then did a DORA. 100 Lunges/200 Big Boys/300 Jump Squats.  We did not have enough time to finish so we headed back to COT.  

Prayers/Announcements

Murph scheduled after Monday morning’s workout for Memorial Day.  Prayers for healing of cancer and heart disease.  Thanks Peg for opportunity to lead. Peace!

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Escalators and Sprints – What a joy!

Poop Deck

We had 14 HIM at the Poop Deck this morning on a chilly, but beautiful morning. We started with a mosey around the parking lot (little did they know this would be included in the workout).

Warm Up
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 25 IC
Sun Gods – 10 IC then Reverse IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Diamond Merkin – 10 IC
Parker Peter – 15 IC
Parker Peter – 15 IC
Stretches

Escalator

Round 1: 10 Burpees  / Lap around the entire parking lot = 1.5 of a mile
Round 2: 10 Burpees / 20 Merkins / lap around the entire parking lot
Round 3: 10 Burpees / 20 Merkins / 30 Squat Jumps / lap around the entire parking lot
Round 4: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / lap around the entire parking lot
Round 5: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / 50 Carolina Dry Docks / lap around the entire parking lot.

Sprints
After the escalator we had about 10 minutes remaining. To keep the heartbeat going I decided on Sprints.

One PAX would call out an exercise where we would perform that exercise until the person says ‘Go.” Each pax would then sprint to the light pole and sprint back where another person would call out a second exercise and so forth. We did this six times.

Circle of Trust
Some of our pax are participating in the Savage Race and Cannoli Run May 18.

F3 Dads Event in Lake Wylie at Oak Ridge Middle on Saturday, May 25 beginning at 6:30 p.m.

Prayers for those that are sick and/or injured.

Prayers for Duck Dynasty who is traveling today.

I enjoyed the opportunity to lead. I hope you all were able to burn a lot of calories this morning!

Aye,
Sean Corcoran (RADAR)

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Remembering Family

Thought about this one at the last minute.  April was a great month for me as I celebrated Easter with my family, Spring Break, my mother’s birthday, my 8th wedding anniversary, accepting an offer on my house and so many other things that were wonderful yet forgotten.  But as I tried to create something new for this Q, it dawned on me those family members that are still a part of me emotionally/spiritually but not physically. I wanted to do something that brought back and help me to preserve those special moments that will hopefully stay with me even longer.  That being said, I established a Q that honored the memory of two loved ones that I have lost in the month of April: my maternal grandmother, Gaye Lindsay (April 4, 2001) and my uncle Jody Hudson (April 28, 2014).

Warm-O-Rama: I honestly don’t remember what we did.  But we warmed up.  Some dynamic stretching and the usual amount of SSH’s.

The Thang: as a way to honor my family members, I chose to do a partner BLIMPS type workout with one person completing reps while the other partner running a lap to each respective name.  Up first, my grandmother…

We each grabbed a rock near Papa Doc’s and partnered up to complete 61 reps of each exercise:

  • Goblet squat press (with rock)
  • American hammers (with rock)
  • Yurpee (had to dig in the exicon for this one… and we did this one cumulative with a partner instead of individually…. and without rock)
  • Extensions (triceps extensions with the rock)

Gaye is for the name of my grandmother.  61 reps for her age when she passed.  She died when I was a junior in high school.  She was married for 42 years to my grandfather. She was a great definition of the word Matriarch.

 

Next up… my uncle (no rocks for this one).  Partner style BLIMPS workout again with 40 reps.

  • Jump squats
  • One legged burpee (cumulative reps between partner)
  • Dips
  • Y-lifts

Jody is for the name of my uncle.  40 reps for the age when he died.  He died 5 years ago.  He also died at a young age, which still sticks with me to this day.

COT/Name-O-Rama

This was a workout that I needed.  As time passes, we tend to lose memories of those who are not with us anymore.  There are certain memories that were brought back from just thinking about this workout which brought smiles to my face.  Memories that were long gone but not forgotten.  I hope that more memories I shared with these special people will continue to stay with me and pop up from time to time; allowing me to reminisce on how lucky I was as a child and growing adult to have such wonderful people in my life.

 

As always, thanks for the opportunity to lead Peg!

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Capture the Coupons

My bad just realized that this backblast never got posted. I only looked bc @funhouse is keeping track now.

Garage/ junkyard wars with a little capture the flag and kick the can inspired what for now we will refer to as “capture the coupon”.

Rules are simple:

Capture the Coupons according to objective for each round.

Coupons must be completely within home base to count for or against your team depending on objective when time runs out.

Separate all the Coupons, AKA all the random heavy stuff in my garage,  into two groups of equal weight.  See picture of randomness that filled my truck bed.

PAX split into two teams.  Note YHC can’t count to three.

Objective for round 1: capture the most weight as a team.

Time limit for round 1: 4 minutes

Objective for round 2: have least amount of weight within team base when round ends.

Time limit for round 2: 3 minutes

Objective for round 3: have most number of coupons, weight doesn’t matter.

Time limit for round 3:  4 minutes.

Thanks to Wild Thing for the opportunity to lead such a great bunch of guys.

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1097 Day Review for Lake Wylie

Today started off great.  It was warm(ish) around 58 degrees.  Set up at the Poopdeck and pulled in to a big crowd of guys.  In total we had 21 when I gave the disclaimer.  Once again really glad to see Funhouse, Fishsticks and Anchorman on their tour of the region for Asskickin’ April! 30 days, 30 AOs around the region, year #2!

So my teaser in twitter last night was a note on “Show up today to find out what happened 1097 days ago!” We would take a little trip down memory lane.  I gave the disclaimer and we were off.

dynamic warmup run =  High Knees – Buttkickers – Toy Soldiers

COP

SSH – IWs – Daisy Pickers – Merkins – Windmills – Broga – Mt Climbers

At the end of COP I shared what happened 3 years and 2 days ago (1097 days).  That was the first day of the launch of The Deep on the west side of Lake Wylie.  It has been just over 3 years that F3 has been around (seems like yesterday) for many of these men.  I let them know we would take a stroll down memory lane because I pulled some ideas off a few of my weinkes from that time.

1st Evolution

Lt. Dans with 10 flying squirrels at each of three cones

At the end we took an “Apache 10 count” and Anchorman got to share about himself.

2nd Evolution

I discussed that 1st day at thee Deep and Dark Helmet’s introduction to our own “special” exercise…the Kraken Burpee.  Half the guys didn’t know what it was! (I have truly failed you).  For the guys that did know, they let out a sigh knowing what was to come.

This evolution required four corners (cones) and one in the center for:

  • Center 5 Kraken Burpees
  • Corner 1 30 Merkins
  • Corner 2 30 Squats
  • Corner 3 30 Crunchy Frogs
  • Corner 4 30 Bombjacks

We split into four groups, started at the properly numbered cone.  Did the exercise, then met in the middle for the 5 Kraken burpees each time then rotated clockwise (yes Flux CLOCKWISE) to the next cone.

When all this fun was done I shared an old moleskin that I wrote back on 4/24/2016 a few weeks after The Deep’s launch.  I was so glad to see Anchorman today, because he’s mentioned in it!

Here it is:

Moleskin from 4/24/2016:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

  1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.
  2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Long enough share.  Mosey over to the wall by COT.  BUT WAIT! on our run back we see the Cat Lady… 5 burpees men!

Went to the wall…

Evolution #3

BTTW Mosey that Bart created back on his VQ in 2016. PAX would stand in a line doing reverse lunges while end of line would go to the wall, post up in BTTW and then hand walk down the full length of the wall.  This was new for a LOT of guys this morning.  Lots of mumble chatter on this one.  Half way through we switched to Squats to finish out the long line.

Evolution 4

Jack Webbs to 10…another crowd pleaser.  Radar lied and said he didn’t know what these were…

Back to COT with no time to spare

Announcements – Ass kicking April and Savage race 5/18

Prayers: For healing for Chop Block’s FIL with brain tumor and needs a true miracle,  Rocket in Lake Norman and his biopsy, Bones, Tinsel and Davinci for injuries that need healing.

BOM and we’re out!

BUT WAIT… on my way home I get a text from one of the PAX.  Next time you see Jedi you’ll understand what I mean… THAT happened at the Poopdeck. I’m so glad he is OK, pride will heal and cuts do as well… with 5 stitches.

An honor to Lead

~ Royale

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Papers Of Pain

For the second Q this week I actually suckered 15 more PAX to come out to one of my workouts.  No really I feel extremely blessed that 15 HIM actually decided to crawl out of the fart sack and post.  My Twitter advertisement for the BOARD OF PAIN and a challenge to see how far you can get in it certainly had a factor to play in the strong showing.

After my usual goofy disclaimer and a short mosey around the parking lot (trying to keep the running to a minimum due to an annoying heel spur that does not seem to want to go away) we went to COP: SSHx20/Windmillx10/Nancy Kerrigan’s X10(each leg fwd and reverse)/Produce Pickersx10/Reach To Sky-Touch Toes-Down Dog-Honeymooner-reverse sequence.

MAIN EVENT

I did not have a board so I printed out the exercises on 7 sheets of paper and taped them to a store window for all to see.

100 Burpees/150 Calf Raises/100 Ski Abs/100 Merkins/100 Squats/200 LBC’s/100 CDD’s/100 Russian Hammers/100 Makhtar D’iayes/100 JumpSquats/100 Mountain Climbers/200 Shoulder Raises/100 Mary Cathrines/100 Hello Dollies/100 Wide Arm Merkins/100 Squat Jacks/100 Nipplers/100 Burpees

After a good 35  minutes of this Jedi got the furthest through the papers by getting to Shoulder Raises, great job!  I myself improved from CDD’s my first time on the board to Makhtar’s this time out. 

Prayers for all sick and injured Pax out there and people battling cancer.  Q source is heating up and read the Muggo! Till next time, peace.

 

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42nd Birthday Q at Poopdeck

Day 3 of 3 of back to back to back Q’s

I couldn’t find a better way to start my birthday but to Q and push my F3 brothers to get better so I asked Peg for availability about a month ago so he can make arrangements.

We started with a quick warm up and 42 reps of the following:

Windmill, yes 42 in cadence

Moroccan night clubs

Low Slow Squats

Mountain Climbers

It was a simple routine, and we split into 2 groups, a group of 3 PAX will do the props exercises and the group of 6 PAX will do the calisthenics exercises and then switch,  basically 42 reps of each of the following exercises:

CALISTHENICS:

flutters
merkins
bbsu
werkins
squat touch ground
CDD
rosalitas
shoulder tap
calf raises
SSH
plank jack
LBC
monkey humpers
mountain climbers

TINSEL UTENSILS

bent over row with cindy or dumbell
biceps curls with cindy or dumbell
overhead press with cindy or dumbell
slam ball
sledgehammer swings
battle rope waves

tire flip

Due to time we split the tire flip between 3 PAX to complete the 42 flips so each one did 14 tire flips. Once smoked and with about 12 minutes to go we found a wall and did people’s chair while one PAX will do 4 burpees, starting from one end and going all the way down to the last PAX. since it was 9 of us we only reached 36 burpees so at the end we had to add 6 burpees each to complete 42.

Next one up was BTTW and 3 runners got back just in time to join us so everyone will hold BTTW while one pax will do 3 merkins starting on one end all the way across for a total of 36 merkins, we had to complete 42 reps so we all did 6 more merkins each.

With only a couple minutes left we finished it up with 42 LBC’S.

Back to COT for announcements, prayers and praises.

Again, what a great way to start my birthday.

Tinsel out…

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Being Vulnerable is not a sign of weakness but a sign of strength

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Tinsel’s Utensils at Poopdeck

It was a great way to start Valentine’s Day with a non moderate workout with lots of props.

Since the day before I had Q’ed at the Abyss and we focused on legs and abs this day we had to work our upper bodies and get our hearts pumping.

No FNG’s and a quick disclaimer was given followed by some mosey around the parking lot.

WARM UP

SSH

Windmill

Moroccan night clubs

Low Slow Squats

Hillbilly walk

Mountain Climbers

Low Slow Merkin

Cherry pickers

THE THANG:

I had setup 4 stations, we split into 4 groups and each group started with a station, transportation mode was bear crawls and crawl bears alternating after each station, goal was to complete one full circuit of the following:

-> 10 diamond merkins

-> 15 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

bear crawl to…..

-> 15 big boy sit ups

-> 20 LBC’s

-> 25 slamball throws choose from 10 and 20#

-> 30 sledgehammer                                                                                                                                      swings (15 each side)

-> 40 Heel Touches SC

-> 40 American hammer with slam ball

crawl bear to…

-> 10  Tire flips

-> 15  burpees

-> 20 cindy push/drag

-> 50 shoulder shrug with cindy

-> 80 calf raises

crawl bear to…

-> 15 man makers with weight (choose from weights starting at 12# up to 40# for this one and all exercises below)

-> 20 bent over rows

-> 20 biceps curls

-> 25 overhead presses

-> 30 SSH Single count

-> 40 Carolina drydocks

everyone pushed hard to complete their routines and we finished one full circuit with about 15 minutes to spare; we found a wall for some BTTW while PAX from each end will perform 3 burpees finishing up with PAX in the middle of the pack, shoulders were on fire after the full circuit and BTTW so we needed a brake for our arms, someone mentioned Captain Thor and it was a go!! unfortunately there are no grassy areas in the Bowl N Bounce parking lot so we had to choose from rocks or pavement so we went for the second, lots of mumble chatter here about tail bones but no one backed out from the legendary Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) we finished up with one minute to spare so we added 50 LBC’s to end the bootcamp (more mumble chatter here).

Great push by everyone, some of the newer PAX had never been to a Tinsel’s workout so they were in for a big surprise, we all left in one piece, tired but better than before and with our hearts pumping fast to start a great V-Day.

We finished up with  announcements, prayers and praises at COT.

Thank you Peg for the opportunity to lead!!

Tinsel out…

 

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Rain And Pain

So I pull up on a rainy, mild January morning at the PoopDeck and find all the Pax waiting for me under the storefront’s awning to avoid getting wet, but unfortunately for all involved, we got very wet.  Since we had an FNG I made a longer than usual disclaimer and then we did a quick mosey around the main parking lot and went back under the comfy confines of the storefront awning for a Wall Of Pain(instead of a Circle Of Pain).

SSHx30/Cotton Pickersx10/Abe Vigoda Windmillsx10

Since we were by a wall I decided to take advantage of it by doing Donkey Kick Off’s-5 Donkey Kicks/5 second BTTW-10 Donkey Kicks/10 second BTTW-15 Donkey Kicks/15 second BTTW

I then whipped out the famous F3 Deck Of Doom where we did 3 rounds of excercises with each Pax picking a card. There seemed to be a ton of Ab excercises.  So I started getting bored of the deck and called an Omaha to do a DORA.

50 Merkins/100 LBC’s/150 Wall sit overhead claps/200 oblique crunches while each partner ran out to the light post(starting to get wet).

Grand Finale 

I made a disclaimer that the PAX might hate me but I made the call anyway.  We went out to the middle of the parking lot and we did a Wave of Burpees(Pax holds plank while each member does 1-10 burpees in a ladder).  We only made it to 6 burpees as we ran out of time.  During the Burpee Wave it downpoured on us so the FNG got a good taste of what F3 is all about.

Prayers to Davinci for all the struggles he and his family are going through, prayers for healing of stage four cancer and for depression and suicide of a young man who had his whole life ahead of him.

Welcome FNG O’Riley!  Hopefully the rain and pain does not scare him away from posting again.  Till next time, peace!

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