Tag: Bones

PreBlast – Lake Dub (aka Lake Wylie) Q School

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Men,

The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. In order to invigorate male leadership, we must strive to invigorate and encourage new males to step up and become leaders. One of the best ways we have to accomplish this is to help new PAX learn what it takes to Q.

To support this mission and the continued growth of the Lake Wylie area, we’ll be launching Q School at the Abyss during the first 3 weeks of October (4th, 11th, 18th). Q School will be led by a few of our veterans (who are also trying to get better at these opportunities to lead). Q School will feature both Q101 (perfect for new guys or those that want to get a handle on the basics) and Q201 (a more advanced session focused on some of the more detailed aspects of Q’ing).

Here is the schedule:

  • October 4th – Q101 – Double D + Royale
  • October 11th – Q101 – Senator Tressel + Ginsu
  • October 18th – Q101 & Q201 – Cake Boss + Dark Helmut

This is a great opportunity to work together to continue to develop leaders in the Lake Wylie area. Contact Royale, Bones, or Ginsu with any questions.

Ginsu

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8

“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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Never left BAM

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It was a beautiful, slightly less humid morning as the PAX gathered at the Swamp. It’s nice to see some new faces around the circle this morning before we split into the boot-campers and ruckers. Some form of a disclaimer was given and off we went toward the Depot.

Normal mix of high knees, butt-kickers, and karaoke’s on the way. Circle up at HD for warm-ups. 25 SSHs, 15 IWs, 10 Windmills, 10 Peter Parkers, 10 Parker Peters, 25 MNCs, 10-Sumo squats.

Mosey to Books-A-Million lot.
Suicides starting from far cub and using each parking divider (4 trips).
Leg pyramid: 10 Burpees, 20 1-leg lunges (10 each), 30 Mtn Climbers, 40 Squats, 50 SSHs, 40 Squats, 30 Mtn Climbers, 20 1-leg lunges, 10 Burpees
Suicides – audible to only 3 trips.
Merkin clock: 1,4,7,10-Diamonds / 2,5,8,11-Wide Arm / 3,6,9,12-Regular. Go around the clock and do the merkin type. (I hadn’t done this in a while and now I remember why).
Suicides – 3 trips
Ab time: 15 Flutters, 20 tiny circles (10 each way), 15 Freddie Mercury’s, 15 LBCs
Suicides – 2 trips
Small jack pyramid: 10 Bomb-jacks, 20 Plank-jacks, 30 Seal-jacks, 20 Plank-jacks, 10 Bomb-jacks
Bear crawl suicide – Bear crawl from end of one parking lane to beginning of other lane, 1 merkin, backwards bear-crawl to start, 1 merkin. Did this 5 times.

Mosey back to COT for some dying cockroaches before the ruckers came in.

We never left the BAM lot but I tried to throw a little bit of everything in today. Great job by everyone. I’m always honored to lead this group of impressive PAX. Thanks CableGuy for the opportunity.

Logging out,
Mainframe

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2

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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#Quagmire

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19 PAX showed discipline by putting in work and getting after it on this humid morning.

Disclaimer was disclaimed.

The Thang.

WARM-UP:

  • Slow Windmill – 10
  • Low Squat – 10
  • Mosey – Knees to chest / Ankles to Hips
  • Mosey – Walking Lunges / Toy Soldiers
  • COP in Old Navy Parking Lot
  • I.W. – 10
  • SSH – 25
  • Merkins 20 / Peter Parkers 8  / Parker Peters 10 / honeymooner, downward dog, honeymooner
  • Morrocan Night Club 20

Mosey To WALL behind Target:

  • Peoples Chair – Run to Cone; 3 Burpees – two Pax at a time
  • BTTW
  • 25 Donkey Kicks

Mosey to Pier 1 Imports Parking Lot where cones were spaced out ~25 yards apart for a total of ~100 yards. We side shuffled L/R (alternated at each cone), until we reached the far end of the parking lot. There, a BOP awaited. At each cone we were disciplined and decided to Get After It:

  • 20 Close Grip Merkins
  • 20 Flying Squirrels
  • 20 Wide Grip Merkins
  • 20 Jump Squats
  • 20 Merkins

Bear Crawl 25 yards, Walk 25 yards back to the BOP. I flipped the BOP and we knocked out the following at each cone:

  • 20 Bomb Jacks
  • 20 High Knees
  • 20 Jumping Lunges
  • 40 SSH
  • 20 Merkins

Mosey to Water Fountain:

  • 30 Dips
  • 16 leg step ups

Mosey to Best Buy:

  • Two 50 yard sprints.

I estimate we ran a total of 2.5 – 3 miles during the workout.

COT / Name O Rama / Announcements / Prayers / Praises

Moleskin –

There were 4 PAX who got the respect, of the other PAX saying “RESPECT!” during the COT. As I push myself, and get pushed by my fellow PAX through these beat-downs, I’m very appreciative to see these HIMs (the RESPECT PAX), push themselves and those around them.

The 50+ years young PAX are inspirational to me. It proves to me, that age is a number, the right attitude is a mindset, and through a disciplined approach to how I live my life, I too, can endure a beat-down for years (and hopefully, decades) to come. Thanks men, for leading by example.

DaVinci – Thank you for the opportunity to Q.

#CoopStrong

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6

CSPAN visits Quagmire

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Conditions were pouring rain…and sort of raining like you might not want to get out of the car kind of rain…

Disclaimer

Spent the morning running and rotating the Q in reverse age order as it was miserable out (shared misery)

we got in about 3 miles, and plenty of exercises to 15 reps

Lots of laughs and #mumblechatter…exactly what I needed…thank you for the invite to Q

Sermon was on APE – A=Attitude, P=Performance, and E=Effort and how APE is our input into every situation. It is our responsability to maintain our APE and make a difference in our lives, our faith, our family life, our work, our church, etc…

COT/ prayer or praise/ BOM

 

 

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2017 Board of Pain at The Abyss – 7/19/2017

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17 brave souls showed up for everyone’s favorite summer tradition- the Board of Pain.   With the majority being first-timers I knew this was going to be fun.  There is not better representation of ‘You vs You’ than the #BoardOfPain.

The Thang: perform each exercise and the associated rep count.  You can not move on to next exercise until previous exercise is complete.  In between each exercise is a recovery run of 1/4 mile.  Below are the stats on the day.  Come back next week to compete against the others and yourself.

An amazing effort from all the Pax today, especially first timers.  The Board of Pain tests you both physically and mentally.  Below are resutls:

Prayers
Went around the circle and everyone Pax was asked to give a pray or praise. Too many to remember but they were heard.

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2

Oshi Shinobu

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What a great morning for a workout with 14 men at The Swamp.  We quickly split off as Ruckers, Runners and Bootcampers.  A short mosey led us to our 1st stop for the warmup:  15 SSH, 3-burpees, 10 Windmills, 3-burpees, 10 Moroccan Night Clubs, 3-burpees, 15 SSH, 3-burpees.

Good and warm we mosey’d to backside of Jush Fresh to the stairs.  Partner Up.  P1 Holds Plank, P2 runs stairs, Flip/Flop; P1 Flutter Kicks, P2 runs stairs, Flip/Flop; P1 Hello Dollies, P2 run stairs, Flip/Flop and finally P1 Wall Sits,  P2 runs stairs, Flip Flop.

Short stroll to the Fountain w/a round-a-bout version of 4-corners.  Working in Decending order w/4-stations;  8, 6, 4 and 2 reps at ea.  Starting at Fountain, Incline/Decline Merkins, run to top of lot, Squats, run around to fountain, step-ups (ea leg), run to bottom of lot, burpees and back to fountain.  Rinse and repeat to next descending count.

I wanted to do something a little different with the PAX this am and introduce a little Jiu Jitsu warmup so we mosey’d over by the Q’s truck and pick up some Martial Arts belts.  Partner up, P1 places belt around himself and sprints while P2 offers resistance by holding him back across the lane.  Rinse&Repeat x 2.  From there we demonstrated what each warmup is for and how to execute it in BJJ with:  seated shrimping, breakdance, alligator crawl, gorilla walks, leg drag drills and finished w/another bout of the belt resistance drills w/new partners and ab-work.

COT

Always a struggle getting moving in the am and putting our bodies through the workouts but love the results and who I get to do it with.  In Jiu Jitsu we always finish w/a bow and handshake to one other with the statement of “OSS!” also known as “ossu”, means Oshi Shinobu, which conveys the idea of “persevering when pushed”. In other words, never give up, have determination, grit and withstand the most arduous of training.

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7

Two years and counting

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Two years ago, Jekyll invited me to WEP for my first workout.  I thought I was in pretty good shape, but little did I know what was in store for me.   I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast.  Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering.  Since this first day, F3 has greatly impacted my life both  physically and mentally.

Quagmire  workout – 7/17

After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:

Butt Kickers

Knees to Chest

Lunges

Soccer stretches

Next, we took a short jog to COP for warm-ups:

SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold

Next, we partnered up for a game of catch me if you can.  Partner 1 ran around the parking lot while partner 2 jogged around the same  route.  Once Partner 1 caught up with Partner 2, they each did 5 burpees.  Rinse and repeat.

Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.

We finished up the final 15 minutes with some cadence strength training.

First round:  Bearcrawl/Merkin  10/5

Second round:  Lunge/Squat  10/5

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Forth round:  Crabwalk/LBC: 10/10

Jailbreak to COT

Announcements:

Children’s Attention Home – Friday 7pm

F3 Dads – 10am at WEP

Read Newsletter

 

Prayers/ Praises:

Tater – Healing (eye)

Jekyll – Quality time with his 2.0s

Royale – Daughter’s B-day

Witch Hunt – Son starts baseball camp

 

 

 

 

 

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8

Squad Goals

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20 Men (1 FNG) posted at the Swamp.  11 Ruckers went off to do Rucker things while 9 stayed with YHC for a little AMRAP.

 

We previewed the course and had a little COP including Windmills, Imperial Walkers, and Moroccan Night Clubs.

 

The Thang:

30 Minutes Partner AMRAP, Half a Mile Circuit with 7 stations:

  • 20 Merkins
  • 20 Big Boy Sit Ups
  • 20 Peter Parkers
  • 20 Parker Peters
  • 20 Carolina Dry Docks
  • 20 Side Straddle Hops
  • 1 Burpee x Lap Count

Moseyed to COT for 5 MOM:

  • Too many Flutters
  • Just enough American Hammers
  • A touch of Freddy Mercury

 

Naked Man Moleskin:

I had a Cake Boss worthy Homily to share this morning, but maintaining order is more important than imparting wisdom during the 1st F Q.  So, you get the abbreviated (and likely better thought out) version here.

At the beginning of the AMRAP, I asked the guys to partner up with a guy who was comparable fitness-wise.  I asked them to share how many laps they thought they could get around the course.  I have no idea what each guy said, but the intent was to push each other to meet that goal.  I stayed with the FNG and visiting Java from Raleigh.

The purpose of this, and what I wanted to close out with, is that if we aren’t setting goals, we are just going through the motions.  There was some chatter on the twitter machine about moderate workouts being #problematic.  Someone put it best when they said “as long as the guys are working to get better, that’s not an issue”.  So my question to all PAX, regardless of fitness level, is “what are your goals”.  My 1stF goals this year are to a.) run 1500 miles and b.) finish my second marathon in 3:30 or better for a PR.  The reason I put it here is because goals only matter if someone keeps you accountable for them (thus the partner AMRAP).

Every PAX should have a goal for all three F’s, because all 3 F’s are important.  Beyond the F’s, this branches out into your personal and professional life.

Set Goals, Don’t just Coast.   You’ll be amazed at what you can do.

 

Honor to Serve.

 

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