Tag: Bolt

Back to school with Billy Madison

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This morning 11 studs went back to school with Billy Madison. Here’s what we did:

Warmup
10 Low Slow Squats (IC)
10 Imperial Walkers (IC)
10 SSHs (IC)
Take a lap

The Thang
12 rounds of 12 exercises (adding new exercises each round) to simulate 12 years of school Billy had to complete.

12 American Hammers
Take a lap
12 American Hammers, 12 Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys, 12 Diamond Merkins
Take a lap
12 American Hammers, 12 Merkins, 12 Calf Raises, 12 LBCs, 12 Wide Arm Merkins, 12 Squats, 12 Boxcutters, 12 Ranger Merkins, 12 Lunges, 12 Freddie Mercurys, 12 Diamond Merkins, 12 Burpees

Some guys got to the Diamond Merkins. Most guys hit two miles. All guys got smoked.

NMM
“Billy Madison” taught us to make the best of your second chances. Call the friend or family member you lost connection with. With the knowledge you have now, give that business venture a try. You’re never too old to complete the goals you had when you were younger.
Today was fun. The exercises weren’t, but the conversation was. Great energy today. I hope this was the hardest and stupidest thing you do today. If not, there’s always tomorrow. Thanks for the opportunity, Slow Jams.

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The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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7 of Diamonds

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There were 3 runners and 9 PAX joined YHC for the boot camp portion.  Was thankful for the help as this was my VQ for a boot camp.  Wanted to make it memorable…

After a quick reminder, gave the disclaimer and we were off.


Warm Up

Moseyed toward the back of the school stopping at first parking lot for Moroccan night clubs (x15) and merkins (x10).  Then moseyed past the back of the school to the next lot where we did low slow squats (x15) and mountain climbers (x10).

The Thang

As we headed up toward the field the PAX saw the chalk on the ground with the 7 of diamonds exercises laid out…I explained each exercise is done at the four locations I pointed out around the loop that goes around the field – about 1/3 mile loop.  All exercises were oyo.  Then it was time to get to it.  Gears was out the gate first and the rest eventually joined in on the fun.  The exercises were:

Burpees (7, 28 total)

LBCs (14, 56 total)

Lunges (21, 82 total)

Flutters (28, 112 total)

Jump Squats (21, 82 total)

Diamond merkins (14, 56 total)

Burpees (7, 28 total)

 

Only a couple made it all the way through and after the six was in we had about 2 min left.  Found a curb and did 30 dips (IC) and 10ish LBCs with a very irregular counting cadence.
Headed back to the shovel flag for COT.
Thanks 38 Special for the opportunity to lead.

 

 

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QvQ 19.1 – Jiffy vs. Sasquatch

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21 PAX showed up to the first round of QvQ 2019. This first round is the classic match up from last year, which was decided by ONE point! That’s right, the reigning champ versus his challenger.

Jiffy versus Sasquatch

Brief history: Sasquatch lost to Jiffy last year by one point. ONE point! It was necessary for the match up to be repeated given the level of intensity at which both of these #HIM operate.

The clock struck 0515 and I directed everyone’s attention to the championship prize. A custom F3 shovel flag curated by YHC.

The intent of this shovel flag is to be much like a championship belt. I hope that it passes hands over the years, and we write the name of each years’ reigning champ on the back of the handle. It shall be brought to CSAUPs as well at any time the champion posts and desires to gloat. See below for a glimpse of the trophy.

0515.

I had five minutes to lead a quick warm up to get the PAX ready for what was to come.
Once we got our Tappy Taps out of the way, it was time to get down to business.

The rule of order is the competitor who is earliest to arrive will get to decide who goes first. Jiffy arrived at about 0435, so he was the clear winner. He chose to receive and go on the offense first.

0520.

Coupon Roulette

We came upon a sinister circle with 20+ cinder blocks, 50/60lb dumbbells, and retaining wall blocks! He had us circle around the coupons and choose one.

With your selected coupon you will complete in cadence called by Jiffy:

Shoulder press x 10
Curls x 10
Squats x 10
4 Count Flutters x 10

Jiffy then rolls three dice. One determines the direction we rotate. Two determine how many coupons in that direction we shift.

Get to your next coupon, repeat. Roll again.

Next coupon, do equal amount of burpees to number of coupons we rotated. Repeat four movements.

Roll again. Next coupon, do equal amount of partner clap push ups to number of coupons rotated. Repeat movements.

We hit round four and I was praying for a miracle, because my arms were already smoked.

0530.

Sasquatch takes the reigns and moves us to the pull up bars for a very creative assembly line of face kicks.

Nine PAX line up at pull up bars. The rest at various nearby stations. Do one pull up, shift one bar to the left. Once you reach the end you then BTTW crawl back to the other side of the pull up bars. Then head out to the street.

The remaining PAX are either doing burpees at either curb on the street nearby or run/nur down and up the hill (AKA Quadzilla!). Once you finish your respective station, move to the next and tap somebody at that station to proceed.

That was super original, and also tclaps to Jedi for doing a full handstand walk with no wall support both times through.

0540.

Jiffy gets his second opportunity to remind us why he is the champ.

We remain at the pull up bars and count off by threes.

Group 1: four rounds of 5 burpees/10 squats and then end with 10 partner clap push ups.

Group 2: four rounds of 5 pull ups/10 Merkins and end with 10 partner clap push ups.

Group 3: run to bottom of hill a dm bearcrawl up. At each cone do 10 Carolina Dry Docks.

We made it through 2.5 stations before running out of time. A great use of the AO. I wondered how Sasquatch was going to answer this painful segment.

0550.

Sasquatch has us count off by fours. He then leads us on a brisk mosey to the turf field. As we approach, we see two sleds at the closest end zone, and two at the far end zone. He sets one group up at each sled and has us complete the following exercises as a group on repeat:

Seal Sit-Ups x 10
Jump Squats x 10

Meanwhile, one PAX from each group pushes the sled 100 yards across the field to the opposite end zone. Once they reach the end, swap with someone in that group and they then push the sled back to your original group. Continue that snake like move until time is called. Woof.

0600 couldn’t come soon enough. Those sled pushes were terrible.

We hit 0600 and head back to COT to vote. The votes were cast, the points were tallied, and a winner was decided upon.

The winner of week one of QvQ is:

Sasquatch

It was close, but this time it was decided by 7 points. Sasquatch was awarded a patch since he will be advancing to the championship on 10/30.

A great showing by both of our competing Q’s. I think I speak for everyone when I say that was one of the more difficult workouts as of late at The Coop. And we’ve had some tough ones!

I’m looking forward to week two. We’ve got the Airborne Bad Assery of Geronimo lined up to take on our very own 1st F Q – Shady!

Announcements

Broga at The Ranch tomorrow! A special recovery focused workout for those running Ragnar this weekend.
QvQ next week: Geronimo vs Shady!

Prayers/Praises

Wegmans’ father in law has prostate cancer. It’s slow moving, but it’s cancer. Pray that it can be eradicated without much detriment to his M’s father.
Pray for the multiple PAX with pregnant M’s. It’s a transitional time but it’s well worth it. Pray we can as husbands love our wives like Christ loves the church while they are going through so many changes.

Thanks for the great beatdown, men.

Punch List out.

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Sometimes You Are The Six/IronPax wk2

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This is simply one PAX’s IronPax story.

Of course you can see who is posting this backblast, but that is really not relevant.

You can review the PAX in attendance and know which region and which AO this was held, but that is irrelevant, too.

IronPax was created by F3Greenwood for the Nation to step out of their comfort zone, to be tested and stressed physically. to organize a little competition, to see where you stand with your peers.  Throwing in a little competition to the Nation is a good thing; competition (much like running times in races) is definitely a driving force to maintain, build upon and evaluate individual’s fitness levels.

But ultimately it is about 2 things:

1) You vs. You.  How far, hard and/or fast can YOU push yourself? Where does YOUR fitness level stand? Do YOU need to post more to maintain YOUR desired fitness level? Are YOU taking advantage of the F1 opportunities in your region?

2) PAX supporting PAX.  When you are out there doing a weekly IronPax challenge, you are out there WITH OTHER PAX DOING IT.  You will not be left behind, and you will not leave others behind. Use your fellow PAX for inspiration. They are with you doing it.

After having done IronPax in the past, my goal this year was to simply finish each week’s workout. Week 2’s “Meatloaf Massacre” challenge was a super hard arm workout challenge. For this runner’s skinny arms,  adding in I have not been posting as much as I should recently, I knew I was going to have a tough time.

Cinder blocks were brought by a PAX. 12 men had taken the challenge on this day.

By round 2, I knew I was in trouble. This was going to be a struggle. I was ready to quit then knowing I was not going to finish. I kept going simply by the fact that other PAX kept going. Through round 3, into round 4, I had fallen way behind as my arms were nearly dead. I was watching the clock as we got closer and closer to 0600.

After 30 of 50 merkins in the last round (with one running lap to finish), I announced I was done. I didn’t want to hold anyone up.  But my quitting was not an option for 2 of my fellow PAX (who these PAX were is also irrelevant, but WE know who they were). “How many more Bolt?” was asked. It did not matter to them. I was getting  20 more done. “Ok, 5 at a time. We’re doing it with you. Let’s get it done.” Back on my knees in front of my cinder block with 2 PAX to my right. 5 merkins, rest. “5 more Bolt.” So 5 more, rest. Then 5 more, rest. And the last 5. “Go get your last lap done, Bolt.”  Before I knew it I was done.

I certainly was not expecting to be the six, but now I had an IronPax time to submit.

And that’s all that really mattered on this day.

I’m expecting I will need PAX support in the final 2 weeks of IronPax. And I know I will get it.

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Heavy arm day

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Four men showed up for this morning’s workout.  Uber arrived a little early thinking he was running late, still recovering from his international travels.  Bolt kicked us off with a lap around the park.  We stopped for the regular warm-ups (SSHs, Moroccan night clubs, merkins, and plank stretches).

Next, we ran back to the park where Bolt had organized five pain stations:

  1. Sweeper drag – The best description is a weighted (100+ ) infield broom.  Each person would drag it down the field and back.
  2. Luggage Shoulder Shrug –  Two bags, one in each hand, lift up and down.
  3. Sandbag carry – Bag carried overhead down to baseball diamond and back.
  4. Sandbag curl – Curl sandbag in squat position.
  5. Bocce ball bear crawl – Hold Bocce ball in each hand and bear crawl forward and back.

We each did two rounds of these pain stations. We were gassed.

Next, we ran a lap around the park before the hand-off to Fishsticks.  A number of the PAX had fun over the past few weeks sharing the music that influenced them growing up.  Bolt had joked about one of my picks, New Edition.  I thought it would be a good idea to incorporate  some of their hits into the workout. The song was played during each workout and served as our timer.

First workout:  Mr Telephone Man

  • Line up between telephone poles
  • Calf raises on one end
  • lunges on the other end with a run in between the poles

Second workout:  Can You Stand The Rain? (for the workout, “Rain” was changed to “Pain”)

  • 10 dips
  • 10 merkins
  • continue dips and merkins until the end of the song

Third workout:  Boys to Men

  • Pull ups
  • Step ups
  • Dips

Before we left the playground, we did 20 pull-ups and squats

Four workout:  Cool it down

  • Hello Dolly
  • LBCs
  • Superman

End with COT

Prayers for everyone impacted by the schools back in session.

Prayers for Ezra and family.

 

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Dont forget Leg Day at Pantheon

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I saw on Twitter a need for a Q at Pantheon.  THIS time, I was home and healthy to get to a great site that is in the neighborhood.  Pantheon has it all the pain stations needed.  We got to most.

COP- Dynamic.  End line to end line with exercises on each side: squat, merkin, MC, PP, PP, arm circles

The Thang

Picnic benches with P1 for wall sits and P2 for step ups, one legged lungs and dips

Bear crawl series with P1 crawling P2 doing one legged calf crosses.  Flapjack 4x

Head to stadium/area for 11’s with Donkey kicks and squats

Naked Man Moleskin

Been a while since I have been to the great AO that is Pantheon.  Usually traveling or an off day.  Going to need to look at rearranging schedule.  you should too.  Great to see men I dont post with that often- Quack Attack/Bolt/Bear Gryils.  Even better to see new-ish guys carrying posting and particularly in TC: Lox, Trace ,BOT, and Mach 3.  Time to get these guys ready to Q workouts.

We talked about the #Flux and how life can be a sine wave.  Know that when we are in a down cycle, recognize what are the triggers but know that the good is around the corner.

AYE

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Move get out the way!

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YHC Pulled up to find Bolts Van door open, he was setting up an array of coupons and cones.

Soon there was 11 Pax, I did a brief disclaimer since there was no FNG’s and we moseyed to warm up little did I know an FNG pulled up. So, Kaiser and another Pax picked up the FNG.  We AL Gore and planked till the Pax caught up with us.

 

Warm Up

20-Imperial Walkers

20-Wind Mills

40-Moroccan Night Clubs

Mosey

 

The Thang

20 – Hand release Merkins

30 – Low Slow Squats

Stretching – Downward Dog, Honeymooner, Back to Downward Dog

Mosey

 

20 – CDD

20 – Lunges

Mosey

 

20 – Dying Cockroaches

30 – Monkey Humpers

Mosey

 

Mike Tyson Squats with a deck of cards YHC handed out 2 decks each person takes 10 cards. We line up and lay all 10 cards in front of us. They way these squats are done follows- Squat pick up first card walk to 2nd card Squat drop the first card, squat pick up the first card, squat pick up the 2nd card. So forth and so on till you get to the 10th card. Totaling 100 Squats. It is said that mike Tyson use to do these in his prison cell with all 52 cards

10 Shoulder plank Taps

 

Bolts take the reigns

We mosey to the hill where several cones with coupons we set up. The sprinter on the 2nd cone acts as a timer for all Pax in motion to turn around and head back.

 

1st cone – One Pax does Plank Jacks while the other does worm pull with the 140lb Worm that bolt created.

2nd cone – One Pax does jumping lunges in place with 2 x 25lb sand bags. With the other Pax sprinting to the top of the hill where the cones are

3rd cone – One Pax does bent over butterflies with 2 x 25lb sand bags. With the other Pax bear crawling up the hill.

4th cone – One Pax does Side straddle. With the other Basket Carry 25lb sandbag up the hill.

5th cone – One Pax does American Hammers. With the other Pax Broad Jumps up the hill.

6th cone – One Pax does Bomb Jacks. With the other Pax Overhead Carry up the hill with 30lb sand bag.

7th cone – One Pax does Squat ball (30lb) throws (we had a complication where the ball busted open) So we preformed Squat overhead press with the open ball. With the other Pax Crab walking up the hill.

We then proceeded to Indian run around the Park. When we got back, we picked up the coupons and carried back to the vehicle. Note: The worm sucks even with 2 of us toting it.

 

Announcements, Prayer and praises, Named FNG Lockdown.

 

Thanks for the opportunity to Lead.

 

 

 

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Alcatraz HIIT & Strength beatdown

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Cobains on the delay. #Life

We had a hearty crew Saturday morning.  Lots of chatter in the Twittersvere for Tesh?Jekyll Q drawing Pax from across the river and inspiring Fishsticks to bring a #kotter and an #FNG.  Well done!

HIIT:

Disclaimer then we took off for a lap ’round Runde stopping for a brief painstation to let Dolly Dogwalker go by.  Must be crazy to have 14 men run up on you so we gave some space.  Pouring into the field at the open gate we started with a circle of pain and the usual suspects of exercises in cadence.  Feeling the need to keep up my portion of the HIIT on the line we went for sprint run and and nur (backward run).  70%, 80%, 90%,100%.

Moved to the next field and put partner 1 on the line and partner 2 on the wall.

  • P1: Bearcrawl to second base run to baseball fence, hop the fence then run up hill to finish with 5 bombjacks.  Down the hill, hop the fence, AYG back to line.
  • P2: Round the world squat jumps.

Repeat 3 times with P2 doing Carolina Dry Docks then Wall sits.

Hand off to Tesh for Strength.

First exercise was to max out our push pull muscles.

Pulling is first.  Circle up shoulder to shoulder.  Every other man does an about face and puts his 6 on the ground so that his shoulders are between two PAXs feet.  The standing PAX now reach down as if they are going to help a brother up, but instead, we are going to use this as a no-equipment upright row.

All PAX lift up on the Q’s command and let down on command.  Q does this until he sees around half the PAX struggling to lift.  Swap positions and repeat.  (This may sound like a rest for the guys laying down being lifted, but you still have to keep most everything engaged so it’s not.  It’s more of an isometric hold)
Pushing is next.  You can’t do much better than the merkin.  But i wanted low rep, higher volume.  So to achieve this, the sprinkler head merkin puts more load on one arm.  (It’s a typewriter merkin without swaping sides.)  So one are goes out wide and stays straight wile the other does all the pushing (4 count to 3 both sides). Then regular merkins (4 count to 10).
Do this superset 3 times.  (I modified the pushups for some other challenges, but you’ll have to ask someone that was there… blame Walker.)
Next were some grip strength, because I think almost every man lacks in this department (it’s hard to train and doesn’t give you anything sexy to show off).  Mosey to the playground for deadhangs.  Split into two groups, one does peoples chair / Al Gore while the other group deadhangs.  Four rounds of 1 min.
Mosey to parking lot for Lt Dan.  I always associate this exercise with Jekyll for some reason, and he didn’t do it so I felt obligated.  And it’s a great exercise.  Dry dock/merkin breaks after rounds 5, 7 and 9.
And finally American Hammers till time.
NMM-
Great to have Bon Jovi who is back after a couple of years and hinted at a name change.  During the course of the workout his options became clear and ultimately stayed with Bon Jovi.  smart move.
Welcome Paper Jam from Rochester New York home of Xerox.  Today is but your first day!
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Respectable Q at Alcatraz

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A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt.  Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey.

COP – SSH, Hillbilly walker, Low Slow Squat, Mountain Climber, CDD, Peter Parkers, Downward to Honeymooner(x3) – Mosey to the Pull up bars

At the Pull up bars I shared how we would spend the rest of my allotted time- A few rounds of Cindy Round 1 – run to the bottom of the terrible hill then back to the pull-up bars for  5 pull-ups, 10 Merkins, 15 Dips, 20 4 count flutters.  Round 2 – Run around the park same workout. Round 3 back to the bottom of the hill and same workout.  After 3 rounds we were all sufficiently smoked and ready for Bolt to take over.

Bolt had mercy on us and we walked  back to the parking lot where he gave his instructions.  4 stations around the park Station 1 paver curls and 5 Burpees, Station 2 Jump Squats and 5 Burpees, Station 3 Bombjacks 5 Burpees, Station 4 10 Burpees, sprint back to Station 1.  Rinse and Repeat.  With the remaining time we circled up for some interesting and challenging ab work as only Bolt could bring.

To COT – Prayers requested and given.  A great morning, and a great group of PAX

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