Tag: Austin Powers

“Maybe Just a Little” Bear Crawl’s at The Abyss

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Another great morning in Lake Wylie at the Abyss.  After my last Q, I promised another PAX little to-no Bear Crawl’s/Crawl Bear’s and tried to stay true to my word.  YHC wasn’t feeling spry on this fine morning after 2nd F the night before (1st annual Lake Wylie FFB draft), but we all hung in there and every PAX did a great job!

After a quick disclaimer we moseyed around the school and did some toy soldiers and karaoke’s along the way until reaching the basketball hoops where we circled up for some warm-up exercises.

15 SSH IC
15 Squats IC
15 Windmills IC
15 Cherry Pickers IC

Still at the hoops, DORA 1-2-3’s awaited us for the 1st excercise.  We partnered up and ran to the 4th hoop and back (maybe 50 yards each way?)  while splitting 100 Merkins, 200 LBC’s, and 300 Squats between us.Once we were finished, I thought we needed some more running so we did some Spartan sprints to the 4th hoop all together as fast as we could.  Moseyed back to start and did 5 Merkins.  We repeated this 5x until we were all pretty winded.

Short mosey to the hill that leads up to the gate and then Bear Crawled up to the top and Crawl Bear to the bottom.  Everyone seemed to mutually hate this, including YHC, but none of us quit on each another and it’s always nice to see everyone pitch and finish the last few yards with the sixth together.  5 Burpees awaited us at the bottom.  We repeated the hill again, but this time went backwards-up and forwards-down and 5 more Burpees at the bottom.  Time was running short so we only made it about half-way up the 3rd time while doing some Lt. Danger’s before heading back to CoT.

Thanks Bones for giving me the opportunity to Q The Abyss, everyone did outstanding today as always. I have a feeling I’ll be back…

-Flux

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4 Corners at the Poopdeck

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We had 13 guys roll up and get ready to go at the Poopdeck. Had a new FNG who heard a few of the PAX at the new Dunkin Donuts on Gold Hill road talking and decided to look up F3! So he joined us this morning! I knew Davinci and Witch Hunt were pre-running on the bridge so they were going to be late.  Long disclaimer for the new guy.  And then we took off.

Dynamic warmup jog around the parking lot

COP

25 SSHs – 10 Windmills – 15 IWs – 10 Merkins – 15 Mountain Climbers – 10 WA Merkins

Moseyed over to the marina parking for four corners

Count of into 4 groups

Each round will start at a corner.  Complete the 2 exercises then run to next corner. (This parking lot is BIG) There are three rounds of this…

Group 1 with Paver stones

Lap 1 30 curls 20 Overhead presses

Lap 2 30 curls 20 tricep extensions

Lap 3 30 curls 30 bent rows

Group 2

Lap 1 20 Ranger Merkins 10 Lunges

Lap 2 20 Ranger Merkins 20 calf raises

Lap 3  20 Ranger Merkins 10 Jump Lunges

Group 3

Lap 1 5 burpees 10 squats

Lap 2 5 burpees 20 mountain climbers

Lap 3 5 burpees 10 Parker Peters

Group 4

Lap 1 40 SSHs 20 LBCs

Lap 2 40 SSHs 20 Flutter Kicks

Lap 3 40 SSHs 20 Freddie Mercuries

Quick little piece I shared on Discipline.  Don’t give in to the voice in your head saying the little things are OK.

Mosey back to Bowl-n-Bounce for some wall sits.

People’s Chair while we go down the lines.  2 burpees each PAX

BTTW 3 10 counts

People’s Chair  5 merkins each PAX

BTTW again

Last mosey around the parking lot to COT

COT – count – went through the 5 principles of an F3 workout for the FNG

Eric our FNG works for the patent office and cringed when the name Copyright came up…so there you have it!

Announcements -praises and prayers.

The PAX worked hard today!

An honor to Lead.

Royale

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More than a Workout (at the risk of sounding cliche)

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It was an 80 degree humid, gloomy morning at the Abyss. As we waited for the majority of the PAX to arrive, Witch Hunt pointed out something unique about this AO (important for anyone who with a VQ coming up). At around 5:12, just when you think not many PAX are going to show up, 7 cars come barreling in. Always good to see a lot of PAX at this great AO.

There were no FNG’s present so a super brief disclaimer was given and a challenge question about discipline was issued by YHC. Without question, the men who consistently post and workout in some fashion are disciplined enough to get up early and improve physically. What is an area of your life where you lack the same level of discipline?

And with that we moseyed to the bus circle behind the school (high knees, butt kickers, side shuffles) to warm up.

Warm up (IC)

20 SSH
20 IW
20 WM
30 MNC

The Thang

Mosey to the paved hill

Round 1 – Lunge Walk halfway up, run the other half, 10 merkins at the top, run down to the bottom for 10 merkins (plank for the 6)
Round 2 – Duck Walk halfway up, run the other half, 10 burpees at the top, run down to the bottom for 10 burpees (plank for the 6)
Round 3 – Bear crawl halfway up, run the other half, 10 deep squats at the top, run down to the bottom for 10 deep squats (plank for the 6)
Round 4 – Lt Dan’s (walking lunge, lunge, squat), 10 donkey kicks at the top, run down to the bottom for 10 donkey kicks (plank for the 6)

Recover

Mosey back to the bus circle and partner up

Round 1

P1 – Two suicides* (using the 4 basketball goals as our mark each time)
P2 – Hold a plank
Flap jack

*Later named Twoicides (TM by DaVinci) on Twitter. Nice work!

Upon announcement of the twoicides, and during, the mumble chatter was everywhere and none were too happy with YHC.

Round 2

P1 – One suicide
P2 – Hold a one armed plank
Flap jack

After a few 10 counts to recover, we moseyed to the wall

Peoples chair while PAX (one at time ran to the blacktop for 5 Monkey Humpers)
1/3 of the way through we lowered on the wall, 2/3 of the way, lowered again

With legs thoroughly burning and mumble chatter about inevitable soreness, we slow moseyed back to the shovel flag for some ab work (IC).

American Hammers
Modified Freddys (Knee, Knee, Crunch)
Protractor (6 inches to 20 degrees)
Hello Dollys

COT

Check the newsletter (Ragnar, Nun Run, etc…)
Prayers and Praises

Cornerstone’s wife – kidney stones
Cornerstone’s daughter Emma
Cobra Kai’s wife Jennifer and treatment
Wild Thing and Wife’s new baby born 8/22
Witch Hunt – Good report from the Dr. and he’s back!

Moleskin

It was another great day to post and always great to be out with F3 brothers. Great job grinding it out by all the PAX!

As mentioned earlier in the workout, discipline is something each of us has or we wouldn’t continue to post. But what part of your life lacks that same discipline and causing you grief? I could list some examples but you know what I am talking about. Give it some consideration and ask God for guidance and strength.

I have been involved in F3 since September 2015. After struggling through the first couple dozen workouts, I felt better than I had in a long time and I was thankful to my F3 brothers for pushing me and proud of myself for doing something about getting in shape. I wish I could remember the workout when it finally clicked that I was doing really well in some areas of my life while failing in others. I was putting in efforts, sometimes even doing well but I wasn’t the best husband or father I could be. I was a walking heap of good intentions. I fully intended to help more with chores, spend more time with the kids after a full day at work, etc… But I was failing to turn my good intentions into action.

I was living 1st instead of 3rd and there were areas of my life that needed to be overhauled.

Over the last 2 years, there have been many folks along the way (too many to name) that have helped push me and encourage me to be a better man. Just know if I have posted to a workout that you Q’d or posted along side you, Thank you!

When I have the privilege of leading a workout, my goal is to encourage you to be better men as well. I hope that you felt encouraged today. You certainly did that for me!

Thank you Bones for the opportunity!

Until next time…

Hauschka

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17 at Poopdeck Did Supersets of Pain and Laid Waste to the Demons Inside Pandoras Box!

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17 at Poopdeck worked through the pain inside Pandoras Box!

Warmup – jog around parking lot with high knees, butt kickers, lunges, l/r shuffle, and duck walk.  Then circled up for 5 reps in cadence of wide, normal, and diamond merkins finishing with box cutters.

The Thang:  partnered up and explored the stations of Pandoras Box.  One partner would use the equipment and another would do an exercise with equipment.

Round 1 – Donkey kicks for one partner and then the other partner completed 20 reps or other rep count stated of each:

1 – TRX curls, rows and tricep extensions,

2 – 20 slam ball slams,

3 – BearGrylls Bear Crawl sled w/40lbs,

4 – 115lb Deadlifts,

5 – Pullups or dips on equipment,

6 – Superman pumps w/8lb bar,

7 – 100 lb water jug carry,

8 – 60 lb water jug standing row,

9 – 2 foot box jumps,

10 – Battle Ropes – Wax On/Wax Off, Squat jump arm circles, A Frame Power blast.

Quick cool down run, then circled up for 5 reps of each in cadence – Morraccan Nightclubs and Hello Dolly’s.

Round 2 – Jump Knee Tucks for one partner and then we were able to get through 5 stations based on time.

Announcements – Bear Grylls Seeking BRR team or offered to drive,

Prayers – Some M’s going through cancer treatment, School Teachers and Officials for wisdom, BearGrylls friend Rob for forgiveness.

Praises – successful adoption.

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Keep calm and no running

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So long story short… I haven’t been posting much this year, the last 5 times I posted I had Q for first 3 and Kenyan Q’d last 2 in a row.  Kenyan is training for a marathon.  After last week I vowed to have a NO-RUN Q  to be funny but it was harder than I thought.  In all seriousness, what I love about F3 is the constant variation which is truly the best workout for your body.  Cheers to Kenyan for pushing me to do what I need to do, not what I want.  As always also for being a good sport!

So the warm ups start right where we gathered of course.  SSH, Abe Vigoda, plank stretches, merkins and Moroccan NC.

Well I need a curb for the next trick and wouldn’t you know its all the way across the lot!  So naturally we did karaoke across so as not to run.  We start out with 10 curb dips, crab walk down the curb to an undetermined distance.  Repeat dips and shuffle back to start, repeat dips.  Next we did up downs with hands on curbs then feet.  To wrap up the curb we do 5 merkins with one hand/foot on curb and continue down curb in bearwalk.  10 more and return curb length opposite hand.  side shuffle to the wall for BTTW plus each pax bearcrawls one at a time to the end of the line and gets back on the wall.  Resting LBC’s then back on the wall plus CDD for added wall time.  Stroll back to front of shopping center for bearcrawl/lunges length of the center.  Lt Dan back the length.  Round up for Bearcrawl RIng of Fire and ab lab.  Special thanks to the PAX for sticking out my lunacy! For some reason, cant tag Dr Evil

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DaVinci Cones Redux

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Full disclosure: 6 of the Pax listed above were ruckers and their workout was led by NASA.

Today was the first time I’ve Q’d in a long time. I was a bit nervous, but have worked out all over this AO and sort of know the lay of the land. My Q Lane is more of the Set-It-And-Forget-It variety, and today was no different. With no further ado, here is:

The Thang

Long Mosey to parking lot in front of Old Navy. Circle up for some COP:

SSH, windmills —SLOW (you’re welcome, CSPAN), low slow squats, merkins, downward dog stretches, honeymooner, mountain climbers, peter parkers, freddys, LBCs

Mosey to the Valvoline for some hill work. Sevens or Jacob’s Ladder: merkins at bottom, bombjacks at the top

Mosey to the raised patio the the old Riverbleu only to find the ruckers using the spot, so it was off to Plan B. I had cones set up on the drive, one on either side of the fountain. Each cone listed 5 exercises and the required reps. Do the exercise, run a half lap to the next cone, do the exercise. And so forth until everyone had finished the circuit. Exercise were as follows:

Cone One:

  1. Slow Squats (20)
  2. Curb Dips (20)
  3. Mtn. Climbers (20 d.c.)
  4. Curb Derkins (20)
  5. CDD’s (20)

Cone Two:

  1. Imperial Wlkrs (20 d.c.)
  2. Jump Lunges (10/leg)
  3. Freddy Mercurys (20 d.c.)
  4. Flying Squirrels (10)
  5. Peter Parkers (10 d.c.)

Then we made our way to the Rivebleu raised patio for the following:

Divide up into groups of 3. First man runs the stairs, does 5 burpees, runs down the back stairs and back to the group while 2nd and 3rd man do squats. Then repeat with 2nd and 3rd man.

By this point, it was time to mosey back to COT for a couple minutes of ab lab. Freddys, Crunchy Frogs (demo and cadence from WitchHunt), LBCs.

Announcements:

Children’s Attention Home: Q or post to support these great kids who are victims of circumstance and are in need of positive male role models.

Delta signups have begun! Reach out to Wild Thing if you’re interested in joining a LKW team.

Prayers for pregnant Ms, for family struggling with addiction and recovery.

Moleskin

At COT,  I shared that today, 7/28/17 would have been my late father’s 75th birthday. In 2001, he died  of a massive heart attack at the age of 59. My father was a good man. A loving man and unfailing provider for our family. But he had personal struggles. He was an alcoholic. A workaholic. Never exercised. Attended church sporadically, especially during my years at home.

My dad didn’t have what I would consider close friends or a strong social network. He had a family, a career, a mortgage, two kids who stayed out of trouble. But he always struck me as lonely. Isolated. I daresay alcohol use was his way of self medicating: his way of trying to fill a hole and mask his feelings of isolation.

I am grateful to write here that I am not an alcoholic, although there was a time in my late 20s that I was definitely auditioning for the part. No one will ever accuse me of being a workaholic (though I do work hard). Though I may not eat the healthiest diet, I do post at workout consistently between 4 and 6 days a week.

But, perhaps most importantly to me, I have gained a strong network of men who support and encourage each other to become better.

My life is on a completely different trajectory.

I am not alone. I am not isolated. I am a grateful part of this community, and I thank each of you for being a part of my life.

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Squat’in on the dock of the lake…

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Fifteen souls on deck this warm humid morning including the FNG who would later become… Nutshell.  I enjoy the look of confusion in peoples’ eyes when they show up to a workout and I’m already there- a flash of panic followed by a furtive glance at their watch.  Yes… I’ve crafted my reputation well- but unfortunately, being  Q is no last minute affair.  After some brief pleasantries and a firm word of caution we explode into a frenzy of motion on this finely moonlit morn.

The Workout

Open with a .7 warm up jog through the dark & gloomy residential loop behind the Y exiting and circling up at the Buster Boyd boat ramp.

  • SSH x 30
  • Imperial Walker x 20
  • Merkins x 15
  • LBC x 20
  • Russian twist x 15
  • Windmill x 20
  • Plank Jack x 15
  • Hello Dolly x 20

Split into 5 groups of 3 for a half-baked concept we’ll call the U-Turn.  Partner 1 is at  the Buster Boyd boat ramp doing Kraken burpees, Partner 2 is at the end of the T-Bones dock for squats, Partner 3 hauls ass between the two to take over the station and keep the cycle moving.  Awkward start, awkward finish, solid effort in-between.  Perhaps call it “euphemism” instead?

  • Moroccan night club x 30
  • Merikan x 10
  • Freddy Mercury x 20

Fast pace back to Bowl & Bounce for 2 circuits of Human Chair / Merkins on the wall / Ballz 2 the wall.

Finish with a mosey down to the front door of the Y and a strong gallop home to COT

Moleskin

  • Welcome FNG Nutshell, this guy kept a solid pace and was barely winded at the end.
  • Austin Powers is FAST- I hear the Benny Hill theme song each time he blasts past.
  • Thanks to the PAX for letting me know I was signed up for this Q- with friends like these, who needs twitter?

 

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