Tag: Birdcage

5 Year Convergence + FNG Challenge PreBlast

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On September 26th, The Fort celebrates 5 years of invigorating male leadership in the Fort Mill community. To commemorate this occasion, we are pulling together the PAX of Fort Mill to a 1st F Convergence on Saturday, September 30th at 0700 at Nations Ford HS.

Join us on September 30th as we come together to celebrate this HUGE milestone. There will be 5 different workout options to accommodate PAX and every level. You have no excuses.

Also, with the time of year (weather + vacations are over), weekend date, late start time, workout options, and away Clemson & USC games, this is the PERFECT STORM for EH’ing FNGs. Add in the general excitement that a convergence generates and the conditions could not be more perfect. That said, we’re setting a goal of 20 FNGs. That’s roughly 1 FNG for every 20 PAX…we can do this…easily.

Here’s the Plan:

WHAT: Ruck

  • Q: Trucker
  • Time: 0700

WHAT: Bootcamp

  • Q: Royale
  • Time: 0700

WHAT: Run

  • Q: Birdcage
  • Time: 0700

WHAT: Black Diamond Bootcamp

  • Q: Backdraft
  • Time: 0700

WHAT: Moderate Bootcamp

  • Q: Short Sale
  • Time: 0700

Let’s celebrate the last 5 years of impacting this community and many more years to come!

Ginsu

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Nothing but light poles

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Back to Back Q’s are always my favorite. Especially when I had 8 hours to prepare. Kielbasa took the day off so I jumped on the chance to Q on what I still consider to be home turf. Vernon walked up confidently with what I came to find out was an FNG. I instantly Omaha’d from my original set LOL. Didn’t want to scare him off day one.

I gave the disclaimer (just showing off for the new guy) and off we went. Short mosey around the parking lot then on to the proverbial stretches. Moroccan night clubs, imperial walkers, and merkins. To end the merkins Airborne held 6″…..

Grab the bells and ran down to the mild of 9 light poles lining the entrance road to the school. Starting from the entrance going all 9 light poles toward the school the exercises were as follows.

10 Gunslingers, 20 flutters , 30 tri-extensions, 40 goblet squats, 40 American Hammers, 40 LBC, 30 Curls, 20 KB Swings, 10 plank flys

We started in the middle at the Hammers. We did those then went to the next pole to get the LBC’s. Then we went back 2 poles and hit the Hammers again and then squats. Next it was back toward the school for Hammers, LBC’s, then Curls. You may be catching on by now…..Next was back accross them all toward the entrance for LBC’s, Hammers, Squats, and Tri-extensions.

This went on and on until we reached the flutters on the entrance side and the flys on the school side. We almost made all of the poles but after what amounted to 1.5 miles of running with the bell and something to the order of 300 Hammers with the bell we were all toast. COT time

Prayers for our country, Texas folks affected by the storm, and our group.

Moleskin

I am not the preachy type. I’m more the “is that a Greek God” in human form type. But, with a new comer in the crowd I felt compelled to speak today. Somewhere around light pole 14 we paused for me to drop the truth. What started as a normal F3 speech quickly transformed and I found I was speaking to myself. I started to describe our group as follows.

We are just normal guys. What gets most of us is the freeness of the event. Most guys do anything thats free LOL. That’s at least what it starts as…..we are a band of brothers for a greater cause. When you wake up always know we are there in the gloom waiting on you. When someone Q’s understand they want you to not only be physically stronger, but mentally and spiritually as well. This group has brought me to heights I never thought achievable. Hell, I ran a fricking half marathon and the P200 at 250 pounds. Yea the physical conditioning helped, but the most valuable asset of all is every single member of this group. When I ran those events I thought of all my brothers running ahead of me, with me, and encouraging me from behind.

If you come here to work out then basically you’ve missed everything. You can do that on your own time for free at your community gym. Get plugged in, hit the 3rd Fs, volunteer, go to convergences, get in Whetstone. Basically in Birdcage language…sh*t or get off the pot.

Well now that its out I can get preachy I expect a flood of messages about me speaking at events. I offer an F3 discount, just be sure to mention the special promo code CSPANISOLD

Thanks Sauerkraut – even though you weren’t there

Welcome FNG Neo- Vernon must not like you to bring you to one of my Q’s

Respectfully, Birdcage

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The Bird has landed

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Well well well….Your boy Birdcage gets injured and everyone thinks hes gotten soft when he returns. Sorry boys, aint gonna happen. I’m not back to full running form however everything else works fine.

The Thang

Hi my name is, dont sue anyone, lets go.

What a better way to start than a little 1 mile ish run around NAFO at a faster than some desired pace (Kielbasa). Warm up consisted of a plank nightmare. The ten of us circled and entered the plank position. We went around counting off ten counts. About every three ten counts I barked out a different plank variation. We rotated from regular, then left, then right and after 2 minutes of planking we hurt.Next variation was not as fun. We did the same scenario with mountain climbers, peter parkers, and parker peters. Yea……2 minutes of that sucked also.

We then ran back across the AO for some wall sits down at the elementary school. We did wall sits while the line bear crawled past us….twice. Then we all did a ten count each whilst in the wall sit position. I like others to get involved….

Most had noticed we past the pull up bars as we journeyed across the AO. Well, I’m no good at pull ups but everyone seemed to want to do them so off we went. Series included 10 knees to chest and 5 negative 3 counts from the pull up position. We did 3 rounds of this.

So we seemed to be missing something, running. We ran back across the AO to the practice fields. There we did 2 rounds of partner wheelbarrows across the field width wise.

Then back to COT for a well deserved Body Destroyer. If you dont know what those are show up to my next q, if your man enough.

Thank you Kielbasa for the invite. I love qing that AO. I also like that you drank a Coors light in COT. Only a Polish guy could get away with that, or a rucker.

Birdcage out

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#Varsity

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8 PAX show up to put in work this morning. The overcast morning kept it fairly dark the entire workout.

Disclaimer was Disclaimed.

The Thang:

We took advantage of the circle we were already in and started the warm-up.

Slow Windmill – 10

Low Slow Squat – 10

Mosey around the parking lot: Karaoke L/R –> Mosey –> Knees to Chest, Ankles to Hip –> Mosey –> Walking Lunges, Toy Soldiers –> Mosey

Circle Up

Hill Billy Walkers – 10

SSH – 25 double count

Merkins – 12 double count

Peter Parkers – 10 double count

Parker Peters – 10 double count

Honeymooner, Downward Dog, Honeymooner

Moroccan Night Club – 15 double count

Mosey to the pull-up bars and partner up:

Partner#1: 8 pull ups / Partner#2: 8 squats; 3 sets

Partner#1: 5 toes to bar / Partner#2: 5 jump squats; 3 sets

Partner#1: 5 Chin-ups / Partner#2: 5 jump squats; 3 sets

Mosey to the Wall:

People’s Chair; PAX#1 sprint to cone (approx. 30 yards out), complete 3 burpees, sprint back to wall, rotating until all PAX finish.

BTTW; 20 push-ups when finished

Mosey to Band Field:

Line up on Goal Line and follow the PAX in front of you in a single file line.

Every time we got to a side line the PAX: Low side shuffled on the side-lines for 10 yards

After 10 yards on the sideline, we ran the width of the field. Runs (distance: the width of the field) included: Karaoke Left, Karaoke, Right, Run Backwards, Run Forwards, Side Shuffle Left, Side Shuffle Right.

Line up on the 50 yard line:

Every 10 yards: 10 Bomb Jacks

25 Merkins (single count)

10 Burpees

25 Merkins

10 Squats

2 x 50 yard sprints

Body Destroyers (Crowd Pleaser!)

 

Mosey back to COT.

Name-O-Rama

Announcements

Prayers/Praises

NMM:

Kielbasa – There were at least 10 name changes throughout this workout for Kielbasa (mostly from Sauerkraut and Birdcage). Even though he was working through some injuries, he put in great effort.

Socrates – Today was Socrates first day back since my VQ. He put in great effort and got stronger and better. Great to see you in The Gloom again, Brother!

Wegmans– Wait for it…wait for it…There is a Then/Now situation happening with Wegmans.  It is great to see him working towards his fitness goals.

Geronimo – This man is a beast. His planking while waiting for the six turned into plank jacks (and then it turned into plank jacks for the other PAX!). Thanks Geronimo for keeping me company at the front as we moseyed from location to location within the AO.

PITTS – Can we get this HIM a VQ?! He’s more than ready (ask anyone who posted at The Coop this past Wednesday, when he lead an off the cuff warm-up like a seasoned pro). A regular at The Coop and Varsity…we’re lucky to have this HIM.

Sauerkraut – After the disclaimer, Sauerkraut request we do Body Destroyers, immediately. It wasn’t until the end of the workout (since I didn’t know, or want to know what a Body Destroyer was) that YHC finally took him up on his offer. Crowd pleaser, for sure (be sure to ask him for the details)! Awesome mumble chatter from this HIM.

Birdcage – It’s be great having Birdcage posting back at Varsity regularly. The mumble chatter is always good without this HIM.

 

It was an honor to Q for these PAX. Thank you, Kielbasa for the opportunity.

 

-Crawdaddy

#CoopStrong

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Three of us for a nice 4:40 pre run      (birdcage,pinup &a sauerkraut)

Its Monday so I tried to do somewhat of a moderate workout but for darkhelmets 35lb bell it didn’t seem too moderate.

We started with a nice mosey around the parking lot with the bells in hand, than we circles up for some  side straddle hops, imperial walkers, merkins and some lbcs. I would be lying if I said my counting was on point this morning lol. After lots of laughing at myself! The warm up is over

workout followed…  6 cones in the parking lot each with a workout, in between each workout we ran one lap around the cones and so on.

1st cone: 10 left hand on the bell merkins /10 right hand on the bell merkins

run a lap

2nd cone: 25 lbcs with the bell

run a lap

3rd cone: 20 kb swings

run a lap

4th cone: 20 squats with the kb

run a lap

5th cone: 20 skull crushers

run a lap

6th cone: 10 left arm curls/10right arm curls

run a lap

repeat 3xs

two minutes til cot group lead abs workout

darkhelmet took us out in prayer.

Great job everyone…

 

 

 

 

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The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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OIB Sandy Dora

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The Twitter machine is a powerful tool for those that have an F3 addiction and are away from home. We WILL find each and make each other better even when on vacation.

7 men assembled in the parking lot of the Ocean Isle Beach ice cream shop at 7:30, a much later hour than we are all used to for a weekday first F event. It was previously agreed on the Twitter machine that Udder would take the warm up and the 5 MOM, and YHC would cover the Thang.

Udder provided a text book disclosure and we were off on a mosey. He took us over to the police department parking lot which offered some very welcomed shade.

  • SSH x20
  • Good mornings x15
  • Monkey Humpers x15
  • Windmills x10
  • Imperial walkers x15

The Thang:

YHC took over and we were off a mosey toward the grassy/sandy parking lot at the pier. On the way someone shouted out that they saw an F3 shirt running towards us. It was Screen Door who said he was late but it turned out that was because he had also posted at the North Myrtle Timeshare boot camp…..LIKE MEN DO.

Started off with a merkin shuttle run to get the heart rate up. 5 merkins at the starting line, run about 30 yards out, drop for 5 merkins, run back to the start, run about 60 yards out, drop for 5 merkins, return to the starting line, run 100 yards out, 5 merkins, back to the starting line for the final 5 merkins.

Partner up for Dora 1,2,3.

Parters together completed

  • 100 Bombjacks
  • 200 Squats
  • 300 Alternating shoulder taps counting only the right shoulder

While one partner was completing the exercise the other partner was running out and back about 60 yards.

Counted off a couple of 10 counts and then a slow mosey back to the shade of the police station.

One partner held an elbow plank while the other partner completed 8 burpees while jumping over the planking partner after each burpee. Completed a short People’s Chair and handed back over to Udder.

Mary:

  • Body Destroyer (10 count) – this was a new one for Birdcage and I but we agreed this was coming back to The Fort. Birdcage announced that he had already mastered perfect form on this “exercise” that entailed laying flat on your back in an “X.”
  • LBC x20
  • Freddie Mercury x15
  • Song “My Sharona” by the Knack. Start in Superman and switch to Banana/Dying Cockroach when you hear “My Sharona.”  The song is over 4 minutes long!!
  • American hammer x15

It was great to meet a group of guys from multiple regions.  Definitely proof how strong the PAX are everywhere.

Announcements:

  • Screen door has the Q at Timeshare in North Myrtle
  • Same group will meet at OIB Ice cream shop at 0630 Thursday
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