Tag: Cakeboss

Great Way to Start the Week

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It was a privilege to Q the newest AO “Sweep the Leg” this week.  The term in one of my favorite movies, “Karate Kid”.  Lots of life lessons, bad 80s music, and my Hollywood crush, Elisabeth Shue. What a beauty!

Ok, back to the workout.  Pretty simple and repetitive.  Run a lap around the parking lot.  In the main lot, there were exercises (Carolina Dry Docks, LBCs, Merkins, Jump Squats – 20 of each) at each one of the four light poles.  Sprint between the light poles.  Run a lap around the parking lot..Rinse and Repeat.

Great job by everyone.  Lots of men getting better and encouraging each other.

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Negative Splits

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23 was the number to launch The Fort’s newest AO: Sweep The Leg.  The goal of any AO should be acceleration of overall fitness of the Pax, and I believe we delivered this morning.

The workout was simple.  3 miles, half mile segments with pain stations.  The goal was negative splits with 3 minute pain stations between segments.  Something like the following:

  • .5 miles at 8:15 pace, 3 min pain station
  • .5 miles at 8:00 pace, 3 min pain station
  • .5 miles at 7:45 pace, 3 min pain station
  • .5 miles at 7:30 pace, 3 min pain station
  • .5 miles at 7:15 pace, 3 min pain station
  • .5 miles at 7:00 pace, 3 min pain station

Pain stations included crowd favorites such as:

  • Burpees
  • Bombjacks
  • Squats
  • Hillybilly Squats
  • Flutter
  • Freddy Mercury’s
  • Merkins
  • Mountain Climbers
  • Peter Parker
  • Parker Peter
  • Monkey Humpers

The leaders of the pack did the full pain station, those bringing up the six may or may not get to do the exercises at the pain station, but it kept the pax mostly together and pushed guys to keep up since the overall pace continued to speed up.

Hit this link for the route and some deets.

The #Kings this week were Pointer, Maximus, and Shady, who will be added to the Q list for an upcoming workout.

Ready your newsletter and pray for our country and the unrest going on right now due to racial injustice.

Honor to Serve.

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Why run at Clydesdale’s?

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No no no.  It was a Y run loop at Clydesdale’s.  Run to the YMCA take the trail, turn left at road, turn right at the fountain and up the hill to Sutton and run down the hill.  Right at QT and back to Starbucks.  Rinse and repeat until you are tired.  We had 12 in total with a sighting of Dungaree doing 13mi. for a training run.  Why I ask?

COT and outta there.

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7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Burpee Ranch Dressing

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It was a not so humid, humid morning as 8 bootcampers and 2 ruckers decided to show up and accelerate their Thursday morning. I started off with a quick introduction and disclaimer, and then we were off. We did a Mosey around the side of the school followed by some warmups.

Warmup:

15 Side Straddle Hops
15 Squats
15 Windmills
10 Merkins
Down dog/Up dog

Not wasting any time, we ran over to the wall.

10 Peoples Chair with overhead claps
10 Wall Mountain Climbers
10 Peoples Chair with overhead claps
10 Wall Mountain Climbers

A quick discussion on our word of the year and where we are with our word.

Moseyed over to the soccer field for some cone work. I brought this workout out at The Colosseum a few months back. It was such a crowd please, I thought I would give the people more of that they want. Lots of burpees!

The Thang:

  • 10 Burpees. Run 110 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 90 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 70 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 50 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 30 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.
  • 10 Burpees. Run 10 yards. 10 Squats. Run 10 yards. 10 Flutters. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Plank Jacks. Run 10 yards. 20 Big Boy situps.  Run 10 yards. 10 Plank Jacks. Run 10 yards. 10 Carolina Dry Docs. Run 10 yards. 10 Flutters. Run 10 yards. 10 Squats. Run 10 yards. 10 Burpees. Run 110 yards back.

We line up for suicides.
10 yards
20 yards
30 yards
40 yards
50 yards

Headed back to COT for some ab work, and some prayers and praises.

JWow

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Blown tire = Bullpen

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Lets just put this out there.  I was HURTIN.  The Murph did me in like no one’s business.  Shoulders, arms, no extension.  The bed was calling.  Obligation as a PAX and as a site Q made my decision for me.  Have to do the hard thing.  Reborn has been on schedule for months and I got a call at 4:30 saying his tire had blown.  No problem.

Pulling into The Coloseeum there were already a large group of men gathering waiting.  With nothing prepared, I decided shared leadership was the key today.

Maximus: COP

Jekyll: 16s on the track.  Carolina Dry Docks and Jumping Lunges at each corner of track.  15/1, 14/2, 13/3….1/15.

Dungaree: Wall Muscle ups, BTTW

MacGuyver: Wall sits into merkins back into Wall sits (#crowdpleaser)

Gekko: Street lights.  AYG to next to pole 2, mosey to pole 3, AYG to pole 4. repeato until 10th pole

Walker: Cant remember but probably Merkins

Jekyll: Mary

all were completely smoked.  Always great to have the high energy and expectation from Walker.  He really drives me to be better and do better.  Unwavering principled man.

We finished up and met up with Ruckers and Pathfinders.

Aye!

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Spicy McDeuce at TheRanch

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Lightning Backblast

60 degrees in January was too good to pass up, according to the 7 pax that posted to TheRanch, regardless of the moderate-to-heavy rains.  Sasquatch and SkateOrDie even ran to and from the workout. #tclaps

Quick disclaimer and we were off moseying toward the front of the middle school.  Quick stop for a warm-up of standard fare: (SSH, Windmills, Imperial Squat Walkers, etc.).  Mosey up to the coverage at the middle school’s main entrance.

The Thang – Spicy McDeuce

Like its milder brother, Dirty McDeuce, the Spicy version is 12 exercises, 12 reps each, broken into 4 groups of 3, with running a lap between each group.  However, this dish was kicked up a notch by slowing the reps way down, and by adding 12 burpees along the running lap. (4 burpees at each quarter of the way through).

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks

Set 3
– Dips
– Step lunges
– Weezy Jefferson

Set 4
– Merkins
– Squatting air presses
– Box cutters

Mosey back “toward” COT, with a quick stop for a couple minutes of Mary.  Thanks Jiffy for the opportunity to lead.

Onward!
-oldbay

 

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“Is this a typo?”, said Grantan. “A long time coming”, said the new Nantan. “Hey man, you tha Q,” said Bonsai.

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Thanks Shady for the chance to VQ. We had 21 PAX at this Block Party. I felt the love and encouragement, made it fun and invigorating. A slight chill on this early 2019 morn also added some vigor.

The first Mosey took us to a lot too close to potential noise ordinance violation, so we audibled to Founders, where the warm-up Windmills, Little Baby Circles, Imperial Walkers, and Hillbilly Walkers ensued. I purposefully passed over the traditional warm-up SSHs, trying to save legs for what came later.

I then introduced a Dora, had two exercises planned for it but one PAX said, “Where’s the third?” So Doras typically involve three exercises I learned, VQ mistake, but then Bonsai chimed in, “Hey man, you tha Q.” So we partnered up and settled in for 100 LBCs and 200 Flutters.

Then a circuitous Mosey route around the bank across the street to the lot below the old Springs complex. Ab work: a Captain Thor 1:4 up to 10 big boys and then Rosalitas in cadence, in Spanish, like they should be shouted.

Then a Bear Crawl up the Hill to the upper lot where we circled up for a word on Accountability. In short, the point: accountability is about more than sharing our brokenness, about more than sharing our struggles, but sharing our dreams and desires and ambitions as we say to one another, “Go for it, brother!”

And then, the beat down. 22 was the operative number, Lunge Jumps and Merkens the mix. It went down like: 20 LJs, 2 Merks; 18 LJs, 4 Merks; 16 LJs, 6 Merks…and so on, down to 2 and 20.

A third and final Mosey then to the COT. Remember QSource. Remember Joe Davis. PAX hopeful for new job opportunities. Sugardaddy’s daughter Caroline going Legally Blonde this week:) Pray for her Elle Woods debut.

LAST WORD: About half way through with us all holding a Chillcut, I shared my one word: Deeper. Going Deeper for me means caring for my soul well this year. But how? I’m gonna pursue better and more beautiful inputs. Yes, I’m talking about reading better literature, listening to better stories, discovering beautiful art and landscapes that inspire me. But better and beautiful abounds when I’m engaged with my 2.0s, and M.

Oh, and this is the mountain if any of you want to “go for it” with me.

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The Green Monster @ Crow’s Nest

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Monday morning came quickly…always a great day to get started the right way!  It was going to be dark (like most F3 mornings).  I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their first experience at Crow’s Nest.  9 started to mosey with me after the disclaimer.

Dynamic Warmup as we headed back to the rear of the school.

-High Knees – Butt Kickers – Side shuffles – Toy Soldiers

COP

This is where #10 found us, respectable Olaf joined in.  We started to give him grief until he told us he RAN from his house to the AO.  That was more than the other 9 of us so we gave him the credit due!

-SSHs – Ab Vagotas – MNCs – LS Squats – Merkins – Peter Parkers – Parker Peters – some broga here and there…

Evolution 1

6 Pack #1

We headed over to the playground to find some pull-up bars

6 pull-ups then 6 CDDs count your way down 6-5-4-3-2-1 in reps

6 pack #2

Merkins and American Hammers 6-5-4-3-2-1 reps

Evolution 2

The Green Monster – I’ve been to Crows Nest more Mondays than not, but for some reason I have always missed the Big Green Monster workouts.  No better time than now to give it a try.  I had arrived early to check out the condition on the hill.  It was VERY dark back here, so I set up 3 lantern lights to give us just enough light.  I have to say, this was one of those “I love being here” moments that was etched into my memory from the dim lighting, guys running up and down this long hill, and feeling great putting in the work!

We did 11s

10 Merkins at the Top

1 CDDs at the Bottom

we switched each time up the hill until 10 CDDs & 1 Merkin

It was long, we broke a huge sweat, but that’s why we get out of bed a Zero-Dark-30 for F3 mornings!

Evolution 3

Moseyed back to a lighted area in the wet grass.  Sat down and did a crowd favorite – Captain Thors!

Ab workout like Jack Webb but 1 big boy sit-up to 4 American Hammers

Work your way up from 1:4 to 10:40, it always sucks…

Moseyed back towards the front of the school, we still had 7 minutes left, so we did Lt Dans from one long light post to the next.

Made it back to COT with 1 minute to spare so we finished with 10 more Merkins in cadence.

Moleskin

I’ll keep it short here, but throughout the workout I shared about the King, the Queen and the Jester.  The King can’t outrun the Queen and the Jester lies to you to get you to stay with him!  Talked a little about intermittent fasting for the Queen and the CSPAN-Bones podcast.  Lots of ideas and ways for the men of F3 to get better everyday!

COT

Announcements and sharing from Cakeboss about the weekend’s Bourbon Chase.

Thanksgiving Convergence – Christmas Party – Read your newsletter

Praises & Prayers

for marriages, praise for the safety and return of the Bourbon Chase men.

An Honor to Lead!

-Royale

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Brute Force Fight for the Fallen – Sand & Kettlebells at the Armory – PT. 1

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We remembered 104 fallen firefighters as part of the Brute Force Fight for the Fallen Fundraiser.  The initiative is led by 555 fitness which is a crossfit box, however we modified our workout to suit.

Warmup:  5 count in cadence – Side Straddle Hops, Diamond Merkins, Sissy Squat Jumps.

The Thang:  5 reps single count of each below in succession while each member alternated performing Brute Force Sandbag Burpees – demonstration link here:  https://www.youtube.com/watch?v=r51gttAhD_M&feature=youtu.be&utm_source=Fight+For+The+Fallen+2018&utm_campaign=20068f1923-EMAIL_CAMPAIGN_2018_09_06_06_46_COPY_01&utm_medium=email&utm_term=0_4162720ddf-20068f1923-715270073&mc_cid=20068f1923&mc_eid=5041ced337

Squat to KB Swing
Curl to Arnold Press
Rear Lunge to Lawnmower
Front Raise to TriPress
Pullover to Straigh Leg Crunch

8 Revolutions, with Dungaree doing sandbag burpees all the way back to my truck!

In between revolutions, we discussed Encouragement, the Jester, and Bad Ideas.

Finale – 4 minute core thrasher with planks, carolina dry docks, honeymooners, and sphynx planks

Join the Brute Force Fight for the Fallen here. 

2) Sign up as a TEAM MEMBER under your TEAM NAME: F3_RELENTLESS (O’Hara)
 
3) And finally have them use your team discount when paying to save $5, use code: RELENTLESS
Prayers for guidance, clarity, strength and patience.
THANK YOU, AYE!

 

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