Tag: Atticus

(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Way-Backblast – Pushing Through at Laces In

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It’s been a long time coming, but finally stepped into the ring at Laces In and handled my VQ. 14 other PAX joined in the gloom for a little of everything, including an FNG.

Disclaimer

With one fresh face in the crowd, we went over the disclaimer, the Five Core Principles of F3 and the Credo. There was absolutely no mumblechatter during this disclaimer and the message was clear and concise.

Warm Up

We moseyed over to the band practice lot for 15 Low Slow Squats IC and 15 Cherry Pickers IC. Then began to mosey back to the student parking lot, but mixed in some Toy Soldiers, High Knees and Butt Kickers. Once in the student lot, CoP for 21 SSH IC and 10 Merkins IC.

The Thang

Utilizing the very large student parking lot, we did a modified 4-corners. The modification was to return to the center for 5 burpees between each corner. The 4 corners consisted of:

  1. Jump Squats & Fredie Mercury
  2. Derkins & Flutter Kicks
  3. Alternating Side Squats & Mtn Climbers
  4. Diamonds & Hello Dollys

We began with 20 reps, and increased the rep count by 10 each time around (round 2 was 30 reps of each exercise and round 3 was 40 reps).

After 2.5 laps, we circled up for one last set of burpees and moseyed across the parking lot to the hill. Since coming off a nagging injury, I have noticed “plateaus” during workouts even more. I reminded the PAX that when we’re faced with difficulty or plateaus in life, whether it’s our health, our relationships with our M and/or our 2.0s, or even at work, that’s when we should focus more and “push harder.” Here at the at the end of the workout, push yourself to sprint up the hill and get better.

After 3 trips up the hill, we moseyed back to CoT (merlot may or may not have been splashed by yours truly) for Name-o-rama, welcomed Battle Bot, announcements, prayers & praises.

Thanks for the VQ support, gentlemen.

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Q vs Q Week 1 – The JOC

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Backblast! Q vs Q Week 1
Date: 3/3/2021
AO: #3-w-the-joc
PAX: @River Rat @Fresh Prince @Bill Nye @Italian Job @JAG @Schrute Hardwood, Maximus, Esso, Ruby Slippers, Punch List, Tinsel, Harry Carry, Trucker, Fish Sticks
FNGs: 0
Q: @Bill Nye and Maximus
Count: 15
Name-O-Rama: https://youtu.be/KoBt9YnWNHc
Week 1 Update: https://youtu.be/jSu4BbrrMeMRound 1- Bill Nye:
The parking lot beside the AO is divided into 6 parts. The PAX ran to the bottom of the parking lot and did 10 burpees before bearcrawling up to the next level.
Each level repeated all previous excerices and then added a new exercise to the ladder.
10 burpees- 50 total
20 v ups- 60 total
30 merkins- 90 total
40 squats- 80 total
50 LBCs- 50 totalRound 1- Maximus:
Shoulder Smoker: Carolina Dry Docks, Bear Crawl, Wide Arm Merkins, Crawl Bear, Peter Parker, Bear Crawl, Diamond Merkins, Ski AbsRound 3- Bill Nye
I assumed that oxygen deprivation would be kicking in at this point so I made this part simple. 11s. Run up the hill for prison cell burpees, run back down the hill for Ripstick squats.
Prison cell burpee- Merikin, lift your left leg towards your chest, merkin, lift your right leg towards your chest, merkin, jump up, overhead clap. That’s one.
Ripstick squats- Assume the AL Gore position. Perform a calf raise, pausing at the top. That’s one.Round 2- Maximus:
Starting at point on the Criterium Track closest to the parking lot:
Sprint 1/4mi: Rabbits (first to finish the sprint) do Burpees until the six completes 5 Burpees
Sprint 1/4mi: Rabbits do Merkins until the six completes 10 Merkins
Sprint 1/4mi: Once we finished this sprint, we were running out of time so we made our way to C.O.T.NMM:
This morning I(Bill Nye) got to meet several new brothers and I also led half of a pretty good beat down. It was a pleasure to push and sweat with my brothers from both sides of the river. Also, Maximus is a beast and I am looking forward to working out with him again soon. Get After It men! (edited) 
YouTubeYouTube | Byron Nash
F3 The JOC – Q vs Q Week 1 – 3/3/2021 
YouTubeYouTube | Byron Nash
F3 Q vs Q update 3/3/2021 
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DRP @ The JOC

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Two showed for the main event this morning, which led to great conversation between River Rat and YHC.

Disclaimer was disclaimed and we went to work.

 

Warm Up

Mosey to “crit track” around the grounds.

Stop at each arrow and do 5 burpees (we did 5 arrows in total) to get the blood flowing.

 

Iteration 1 – Suicides

Move to RV Lot – White RV hookups are Markers

Round 1 – Suicides tapping RV hookups 2/4/6/8

3 rounds – 33/66/100% pace

 

Round 2 – Suicides w/exercises tapping RV hookups

4/8/12/16 reps of each as you go farther out

Merkins 

Squats 

CDD’s

Lunges

 

Iteration 2 – Bleachers

Mosey to Bleachers – 

Dips

Step Ups

Derkins

Box Jumps

10 reps then up and down bleachers twice between each movement (10 dips, 2 up/down, 10 Step Ups, 2 up/down, and so forth).

Repeat

 

Iteration 3 – Track Work

Lap around BMX track with 5 burpees at each corner 

 

Iteration 4 – Parking Lot Tiers

Mosey long ways across top tier, do 10 squats.

Run back on tier below, do 10 merkins.

 

Iteration 5 – Mary

Crunchy Frog x 10

Freddy Mercury’s x 10

V Ups x 10

American Hammer x 10

Completed 1.5 rounds of the above four movements prior to 0600 striking.

 

The Rock Announcements – 

Men’s Shelter Dinner needs Q’s first Tuesday of every month.

The Fort Announcements – 

Dam to Damn Bar, Yeti

 

Prayers/Praises

Overarching prayer request was for each of our M’s/2.0’s.

 

Atticus joined on the tail end after a long ruck to close us out at 3 PAX. As mentioned above, it was great conversation. By the time we were through, YHC had logged 4 miles. Thanks for the tap, River Rat.

 

Punch List out.

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Thrillmania – Uno Style At JOC

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So our fearless Site Q apparently wasn’t feeling well, so he left Kenyan and I to lead the way at JOC and this is the nonsense I came up with.

Take one deck of Uno cards and use your numbers 0-9 as follows.  1-9 equals your rep and 0 = 10 reps.  Strange how we never found a 0 today.

Color determines exercise:

Blue – Merkins
Green – LBC
Yellow – Squats
Red – Lunges
Skip – Run a lap
+2 – Pick 2 exercises, 2 reps of each
+4 – All 4 exercises, 4 reps of each
Reverse – Repeat last rep, but keep going around the circle (rule change from real Uno)
Wild – Change color/exercise

It was a fun morning, got a little warm out there in the fog.  Speaking of the fog, I wonder if some Pax got lost in the fog.  Anyway, thanks Big Papi for inviting me to Q.

I’m Site Q now for The Fort’s 0630 IR Friendly/Low Intensity workout at WEP in Fort Mill Saturday’s .  Would love to have any of you Q or join us.  0630 each Saturday.

The Thrill is gone!

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Minnow Pond-Triangle of Pain

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21 men cane to minnow pond from all directions and walks of life

the plan was simple

run, exercise, run, exercise, run, exercise

starting at memorial park across from launch point

💥10 Donkey Kicks

run up Massey

💥10 Merkins

run down Spratt

💥 10 leg raises

run back to memorial park

5-7 Rounds

60-75 reps of exercises as each round we increased by 1 rep

3.5-4.0 miles🙌🏻🔥💪🏻🥓

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Block Party with Cake

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Block Party 2/18/20

Warm Up

  • Mosey to drill bits
  • 1st 5 burpees
  • 2nd 5 burpees 10 Merkins
  • 3rd 5 burpees 10 Merkins 15 overhead claps
  • 4th 5 burpees 10 Merkins 15 OHCs 20 squats
  • 5th 5, 10, 15, 20, 25 leg raises

Mosey to playground

partner up- 2-3 rounds of each

  • Pull-ups 10
  • Swing crunches 20
  • Monkey Humpers 30
  • Lap 

Stairway to Heaven

  • 10 Dry docks 2nd light
  • 20 V ups 4th light
  • 30 Sumo Squats 6th light
  • Until time runs out

Great group of PAX today. The mumblchatter was quality. Solid work by all. Thanks Esso for the Q!! Honored to lead💪🏻

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Minnow Pond Back Blast

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BB- Perfect conditions if you like 90% humidity and August like conditions.  Straight Up was a beast on the up and down hills.  Funhouse had perfect burpee form and the rest of us did our best to keep up.  

From Launch:

Take off down White, Right on Massey, Right on Harris. At intersection of Harris and Yorktown, Plank it up and wait for #6.

The Thang:

  • Harris/Yorktown is center of tripod.  10 burpees at center
  • Head down Harris. At end: 20 squat #asstograss
  • Run to Center
  • Head down Yorktown.  At end: 20 LBC
  • Run to Center
  • Head down Harris (opp direction).  At Riverwood: 20 CDD
  • Run Center

Rinse/Repeat, #AMRAP until time called.  Be at Center at 0555 for run back to COT. 2 rounds will get you 4.5 +pain.

Get it? Got it? Good.

Bring your smokeboots and a zest for pain.

Jekyll

 

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Minnow Pond Strikes Again

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17 Pax descended upon the Minnow Pond this AM. Many were new to the Pond and all were better for having posted.

In the 5 weeks since launch, Shady along with the other Qs have set the bar high for MP. The workouts have been difficult with more 1st F than 2nd or  3rd F. I have been reminded of a few trips to F3 Metro where YHC was gassed after each post. I loved it!

YHC was honored to be asked to Q early in the existence. Honestly, I was both excited and nervous much like the old days of F3 the Fort. I was excited to lead the group of HIMs and nervous to create a beatdown that matched the intensity from the first 4 weeks. Minnow Pond stretches you as a Q. Whether you are a thoroughbred or a clydesdale, all Pax must get equal pain. After reviewing some backblasts from the Shark Tank (the OG), YHC created a plan that included a few holes at Fort Mill Golf Club.

Weather: 64 and not humid (Football season is here!)

The Thang:

Warm up and disclaimer prior to 5:15

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 Merkins, 20 Squats, 30 LBCs

Run to end of lot and back

Repeat 4 times

AYG to FM Golf Course (burpees until the 6 arrives)

Holes 7, 8 and 9

Hole 7 – 50 paces followed by 7 burpees from tee to green

Hole 8 – 50 paces followed by 8 sit ups from tee to green

Hole 9 – 50 paces followed by 9 bombjacks

Burpees until the 6 arrives

AYG to Fort Mill Church of God parking lot (burpees until the 6 arrives)

10 merkins, 20 squats, 30 LBCs

AYG to Veterans Park

Based on loose calculations, we covered the following in 45 minutes:

3+ miles

60 merkins

120 squats

180 LBCs

35+ burpees

40+ sit ups

50+ bombjacks

 

Moleskin:

  • Invergence/Convergence coming up 9/6 – 9/7
  • Mainframe on Q for Q Source on 9/7 at Kingsley amphitheater
  • Minnow Pond t-shirt order
  • Prayers for child at Children’s Attention Home that Nasa is mentoring
  • Praise for successful start to school year
  • Marriages

Thanks to Shady for the opportunity!

Pusher

 

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Monotony is a Choice

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16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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