Category: Varsity

Varsity Blues

Leave a comment

My first Q at Varsity was such a leg wrecker that during my pre plan- I wore down every pencil eraser to the nub before I said- If it aint broke- don’t fix it.  I borrowed my identical Weinke from June.  With the exception of IL veteran, Ringer, this work out was new to everyone.  Disclaimer and “follow me…”

Mosey to concrete grid iron.  2 laps: one warm up, 1 AYG

COP:

SSH, Squat, Good Mornings, Wind Mil

Ciabatta (Tabata for those playing at home)   8 exercises: 20 seconds on 10 seconds off. Rinse/Repeat

  • squat
  • squat reach jumps
  • left foot forward squat
  • right foot forward squat
  • left foot forward squat with twisting power jump
  • right food forward squat with twisting power jump
  • right calf jump (cross formation)
  • left calf jump (cross formation)

Side line to side line

  • Toy Soldiers across, butt kickers back
  • bounding/gap jumps down, high knees back
  • Plyo merkins- (get some air)
  • Surfboard (6 inch plank->explode up to surf board crouch).  alternate rt/left foot forward.  10 reps
  • Jump knee tucks 30 seconds
  • jumping lunges 30 seconds

Rinse/Repeat all 3

Starting block drill: get down in track starting block position.  Explode out x10

40 yard dash AYG x10

COT

Missing the AO location of NAFO.  Pound for Pound, the best options available for total pain.

  • Enjoying seeing repeat posts from Skate or Die.
  • Always good to see #HIM Heisman.
  • F3 is turning our community of familiar faces to known friends.  Good to have Huckleberry answer the twitter accountability bell.
  • Second time in a week posting with 7th Heaven.  Inspiring story and strength in your testimony.  Keep going my friend.  Your new band of brothers expect you to be there as much as you expect to see them.  Aye!
  • Ringer is always in the lead- I ain’t even mad at cha for the #blacktahoe.
  • …and Geronimo was born to jump out of a flying tin can.

I ran Monday at Flight Plan and could still feel it.  Good work, Men!

L&R

Jekyll

TClap |
0

2015 Children’s Attention Home Angle Tree

Leave a comment

THE THANG:

We are partnering with CAH to give the PAX an opportunity to give back to the community in a small way. We are participating in an Angel tree for the Children’s Attention Home.

This Angel tree works a little differently than other tree’s you may have participated in the past. You are taking an Angel to purchase a gift for a general need rather than a specific child. These needs may be satisfied specifically during the Christmas season or throughout the year as new Children arrive or leave CAH.

We have volunteered to provide for the needs in three areas for the kids:

  1. Scooters, Skateboards, Ripsticks, Rollerblades, Helmets, Knee Pads  – All Sizes
  2. Card Games –  Go Fish, Old Maid, Uno, Phase 10, Skip Bo, Flash Cards, Playing cards
  3. Art Kits & Acrylic Paint – Jewelry Making, Beading, Scrapbooking, Origami Kits, etc.

** Note: CAH houses children from ages 18 months to 18+ years so you don’t necessarily need to just buy for the younger children.

Please bring your unwrapped gifts to any AO site Q (see weekly e-mail for Site Q list) through December 19th or to the Christmas Party on December 19th and they will funnel them back to me, Chicken Hawk.

TClap |
0

Hockey “PLYO” at #Varsity

Leave a comment
  • QIC: CSPAN
  • When: 10/27/15
  • Pax: Skate or Die, Bounty Hunter, Geronimo, General, & 7th Heaven
  • Posted In: Varsity

6 strong men showed up to see if they could make #TheVarsityF3

Last night I used some #food photos from The Varsity in Atlanta #delicious + #goodeats

Disclaimer

Warmup lap

COP = Warmup-O-Rama with all of my favorites to ten

Quick discussion on plyometric training, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).(Wiki 2015)

I also shared some of my personal experience as a youth hockey coach and my experience using “plyos” to train players. The Ukraine ice hockey club known as Druzhba 78 partnered with the team I coached for in Rockford, Illinois. The coach was named Ivan Pravilov, and I like most American coaches, we stood in awe of this coach and his ability to develop players (up to NHL caliber) and develop devotion and teamwork. We also thought it was odd how these kids, were so well behaved both on and off the ice. Hockey wise our younger teams destroyed Druzhba teams. Tides changed with older players, when our high school age teams played, Druzhba absolutely dominated us. We could not even start the “battles” because we could not catch them to engage into play. All of Druzhba players did a minimum of 2 hours of “plyo” per day, and were #fit, their training and culture did not align to our #American perspective, but at the time I could not question results.

Here is some footage of the original Druzba78 Teams:

Canada Tour 1992 TV Coverage https://youtu.be/aMTXSuQWukA

Years later, the coach got accused of horrible abuse of his players and eventually took his own life in prison. An opportunity to be #HIM was really about his personal desires and abuse of the players. These young men were taken from their parents at a very early age and mistreated under the claim of an NHL career. Parents actually beg to get their sons on these teams. Just a horrible waste of time effort by all involved, read the full story here:

http://www.insidehockey.com/behind-the-iron-curtain-the-abuse-behind-druzhba-78/

The one #HIM that stood up and wrote a book describing the atrocities is an impactful read.

Behind the Iron Curtain: Tears in the Perfect Hockey “GULAG” https://youtu.be/QOQ1exNbTFE

As an almost #RESPECT man sometimes physical training reminds me of “stuff”, and instead of a quality back blast you get this “stuff”… a story of a coach with so much potential to be a #HIM and yet took the wrong road and ruined so many lives…prayers to all of his victims…

Prayer and praise

BOM

Be a better man today than you were yesterday,

AYE!

CSPAN

TClap |
0

Loaves and Fishes… PAX please keep helping Columbia.

Leave a comment

Loads, nay, tons of support has been poured out on the Columbia PAX, but we are far from out of the woods. Spiderman is trying to garner support for a Columbus day trip to help folks start the clean up process. There will be A LOT to do. If you’ve been following the news, twitter, etc., then you’ve seen the devastation. It’s not widespread like Katrina, but for those folks affected, it’s close to that level of devastation. We are also still taking donations.

SO DONATE! Bring supplies to your AOs tomorrow and the rest of the week: Dry food, water (LOTS OF WATER), toiletries, clothes, and especially blankets or other bedding. EVERYTHING and anything helps. If you can’t make that, then drop supplies by my house: 7183 Meyer Rd. (near The Coop) We will be taking more loads down tomorrow and all week long.

Thank you for your generosity thus far. Let’s keep it going.

Someone tonight as they were dropping supplies by said, “It’s not much, but it’s what we could do.” I said that a lot of “not muches” makes a whole pile of “somethings”.

It made me think of the stories of Christ feeding the 5,000; or the account of the Widow’s Mite. Men, let’s cast in what we have, add it to the growing stacks, and make a dent in the suffering of another human being. The little we can do WILL MAKE A HUGE DIFFERENCE. We are promised it is so…

Additionally, if you have the means and are so inclined, here’s the link to the GoFundMe site: http://gofundme.com/9x5mxfv8

Helmet out…

TClap |
0

Columbus Day in Columbia

Leave a comment

Gentlemen,

As you know Columbia was hit very hard over the past weekend by severe weather.  Many of our F3 brothers, their families, and friends have been impacted.  Daily trips are already in motion to deliver water and other necessary items.  As the waters subside the clean up will begin.  Let’s converge on Columbia to help our brothers dig out and clean up.

Details:

Plan to cut limbs, shovel mud, carry furniture, etc.  We will coordinate with those in Columbia and refine the details as we get closer.

When: Columbus Day, Monday, October 12th.

  • Meet at 6:00 – 7:00 to collect donations
  • Depart 7:30am

Where:  Lowes by Baxter Parking Lot (Slo Burn)

  • 1640 Highway 160 West, Fort Mill, SC 29708

What to bring:

  • At least one case of water
  • Sawzall (battery powered)
  • trash bags
  • Face mask
  • Chainsaws
  • Loppers
  • Gloves
  • Rope
  • Hacksaws
  • Water
  • Shovels – (snow shovels and regular)

What to wear:

  • Solid Shoes or Boots
  • Jeans
  • F3 shirt
  • Gloves – I know you have some smelly ones somewhere that have seen their day in the gloom

BEFORE YOU GO:

A tetanus shot is highly advised for cleaning up a flood area.  You can get this taken care of at a CVS or Walgreens so please get this done.  Get this done in NC so you can complete it without a prescription.  Check your insurance coverage, I was able to get this done at no charge.

Please help us make an impact!

Count so far:

HC:

  • Spider-Man
  • Dark Helmet
  • Chicken Hawk
  • Deacon
  • Cerrano
  • Jekyll
  • Barry Manilow
  • Fish Sticks
  • Senator Tressel
  • Rebel
  • Smuggler
  • Boeheim
  • Jennifer Cameron – BAC
  • Hank Chou – BAC

 

Thank you!

Spider-Man

TClap |
0

Be a #HIM and help out the Columbia Community

Leave a comment

Gentlemen:
As you may (or may not) be aware, Columbia has been hit hard be storms and has gotten over 2 FEET of rain in the last couple of days. It’s a pretty bad situation for a good number of folks have had to evacuate and some have lost homes and other property.

There isn’t a ton we can do from this end until it stops raining, but we are mobilizing to collect supplies to deliver to our F3 PAX down there, so they can help Red Cross and others distribute to those in need.

WHAT YOU CAN DO:
Bring the following to AO’s where you post tomorrow and Tuesday: Food (dry), water, clothes, blankets, toiletries. Anything you’d need if you were suddenly rendered homeless. We are asking Site Q’s and Q for the day to collect and I will be in touch to collect it all to take it down to Columbia. We’ve been in touch with folks down there and he and I will be working out the delivery of goods.

If you want to donate go here: http://gofundme.com/9x5mxfv8

Please step up and help.

Helmet, out.

TClap |
0

3 Little Indians

Leave a comment
  • QIC: Bounty Hunter
  • When: 10/02/15
  • Pax: Ringer, One-Niner
  • Posted In: Varsity

Wondering if anyone would show due to weather, YHC pulled up to a parking lot with two other cars posted. However, no one was in the cars. 0515 came and still no one until off in the distance Ringer & One-Niner appeared… Over achievers. Off we go.

(Dynamic) Warm-Up:
Mosey
Walking toe-touch
Hitler kicks
side shuffle
Front lunge
Back lunge
side lunge
Stride 40 yards
back peddle 40 yards
Stride 40
Back peddle 40

The Thang:
Burpee broad jump – 30 yards (jog back)
Burpee broad jump – 30 yards (jog back)

Next exercise… One person sprints while the others perform the exercise until all complete the sprint. Sprint was 80 total yards.

Round 1: Drop squat / Merkins / LBCs
Round 2: Alternating Lunges / Burpess / Superman
Round 3: Tuck jumps / ??? / Freddy

Pass to Ringer for the last 10 min.

Mosey to the hill. Hill sprints (75%) up the hill, ab excercise at the top, jog down the hill. Rinse & repeat 4 times.

Round 1: Sprint, dying cock roach
Round 2: Sprint, protractor
Round 3: Sprint, Reverse LBCs
Round 4: Sprint, 6 inch LBCs

Mosey Back to COT

Moleskin
Prayers to all the pax… Spoken & unspoken.

Bounty Hunter over & out!

TClap |
0

PREBLAST – THE FORT INVERGENCE, 3RD YEAR CELEBRATION!

Leave a comment

Mark your calendar, get ‘a hall pass’ from the M, and come join your fellow Fort Mill area pax for our annual birthday party, The Fort Invergence!    This September will mark the third year anniversary of F3 in the Fort Mill area,  and we’ll celebrate it with a night of great food, fellowship, and a look back of all that we’ve done since September 2012.

What:  Fort Mill Invergence (3rd anniversary party)

When:  Friday, September 18, 5:30PM

Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway

Bring:  Food, drink, chair, some cash (to cover the pavillion rental/donations to the F3 Foundation)

Use the link below to RSVP and list what food you will bring:

F3 The Fort Invergence RSVP/Dinner Sign Up

This years theme is  High Impact Man (#HIM).   Several members of the Fort area Pax will review our accomplishments over the past year, and talk about where we are going in the coming year.    Our F3 leaders, OBT and Dredd, will be there too to discuss the plans for F3 nationwide.

WE WANT TO HEAR FROM THE PAX!

Consistent with the HIM theme this year,  we would like to recognize those who had an impact on the pax or the Fort area region.   Was there someone who got you through a tough workout or run?  Who inspired you?  Who got you out at 5:15 each day when you didn’t feel like it?  Who supported you through a tough time?  Who made a difference this year?  Who exemplified the HIM?

Please submit the name of the person with a breif summary to  fcicciarello1@gmail.com.  We will either read them or post them during the event.  You can remain anonymous if you like.  This is not a contest or competition, but rather just a chance to share some good stories from the past year.

Burning the Ship!

Once a man embraces F3 principles, he no longer needs adjustable waist trousers to accommodate his yo-yo waistline.  Bring in the clothes that no longer fit you. We will be celebrating the war and donating these clothes to a good cause.  Lay down the pogo and stick it to the 40 that comes with it!

There will be weekly Twitter updates as the date gets closer.  This is great event and one you won’t want to miss!  Hope to see you all there.

 

 

TClap |
0

Varsity sprint day

Leave a comment

Disclaimer

Mosey to Auto-Shop

COP and Plank-o-Rama to warmup

Mosey

Slow set of pull-ups for stretching 5-3-1+hang

Mosey to Elementary school back to main parking lot

Warmup-o-Rama with light jogs back #heavybreathing

5 sets of suicides + 1 backwards suicide #crowdpleaser

Setup SPEED cone drill

1 set of 6 cones sprint sets x 6 revolutions #nospillage

Same as above but backwards

Split into teams

3 cone AYG drill races #Ringer…

Same as above but backwards

Challenge race went to Ringer’s Team

COT, Prayer and Praise, & BOM

NMM

Really fun group today, we got after it, great speed displayed throughout the drills…may need to break this out at an hour workout…very similar drill pattern as when I was a High School Ice Hockey Coach…you may make varsity this year kid #playtough

Be a better man today then you were yesterday,

AYE!

CSPAN

 

TClap |
0

Throwing things in the dark…

Leave a comment
  • QIC: Dark Helmet
  • When: 08/07/15
  • Pax: One-Niner, Geronimo, Jiffy, Skate or Die, Winnie, Bladder, Pickles, Hiroshima (FNG), Sweeper, Ringer, Dark Helmet (YHC)
  • Posted In: Varsity

As Santini would say… “Looked great in a spreadsheet”. Sometimes our best laid plans are thwarted by our not-best-laid planning. Let me explain… no, there is too much… let me sum up…

The Thang:
WARM UP:
Mosey to bottom of winding drive
High knees and butt kickers part way
Power skips part way
Jog to top
SSH x 40
Windmills x 15
Moroccan Night Clubs x 30
Squats x 30
Imperial Walkers x 20
Seal clap SSH x 30
Explosive punches x 30
Mosey over to far end of band practice field
Burpee sprint to far end (sprint, then 1 burpee every 20 yards)

Triple up, size doesn’t matter. One partner does an exercise with gear, the others do the other exercise as listed. When the “timer” (see Station 1 below) is done, partners switch exercises. When all of the partners at Station 1 have completed the exercise, then everyone rotates stations (if that made any sense…).

1ST PART (5 stations):
Station 1: Sprint with resistance to 50 and back (this is the timer)
Station 2: – Plyo pushups – Medicine ball chest press toss (20 lbs)
Station 3: – Medicine ball chest pass (12 lbs) – Overhead Ball Pass (12 lbs) This station turned out to be a TERRIBLE idea in the darkness of the gloom. Audible to more pushups, but using the medicine ball, like this.
Station 4: – Plyo pushups between bricks (like this) – Lateral brick jumps (over one cinderblock)
Station 5: – Man Makers – Medicine ball bounce/slam (12lbs)
3 rounds 1 round… took a lot longer than I thought to get through this.
2ND PART:
Bounding (1/2 way then sprint back)
Backwards run (1/2 way then sprint back)
Repeat both.
Just enough time to do 180 degree Squat jumps x 30, then hussle back for COT

Moleskin:
Didn’t think through the fact that it would be very dark, so I nearly killed Ringer trying to demonstrate the medicine ball passes. Also, it took a lot longer to explain things than I thought it would, and when there were more PAX than normal that showed up, I got thrown off and didn’t pair people up well nor did I consider the number of newer guys (1 FNG, 3 second or third timers). I was thankful that everyone hung in there, though and mutiny didn’t take place… All that to say that I learned a few things about preparing better and thinking through more details and possibilities  prior to the workout. All in all, not terrible. I give it a solid B.

Always grateful for the chance to lead and workout with the PAX. Candidly, I don’t have a lot of places where I can just focus on one thing and be around like-minded men. Thank you all for making me a better man.

Helmet out…

TClap |
0