Tag: Change Order

11 at Alcatraz

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Eleven men rose to meet the day at Alcatraz with temperatures slightly better than forecasted.  Most came in cars or trucks; Funhouse and Judge Judy ran in from Northern Tega Cay, and Cable Guy emerged from the woods.  The following is my recollection of the events of the morning; I apologize for any unintentional errors, which I will attribute to the lack of oxygen during these events, and the fact that neither Q prepared nor followed a written weinke.

Trucker issued a disclaimer of sorts and got straight to work with some warm-ups and a brief mosey. Imperial Walkers, Hillbilly Walkers, Windmills, Morrocan Nightclubs, perhaps more.

Mosey ended at the top of the hill where  a round of Merkins was initiated, but got cut short by an approaching car.

To the bottom of the hill for a Quadzilla – backward run up the hill, 10 Merkins at the top, Mosey down and do 15 LBC’s at the bottom.  A few rounds of this with a forward run up as a variant.

Mosey back to the playground (passing McGuyver, who was out on a solo run) and split into 3’s for 3 rounds of: Step-ups (15), Derkins (15), and Pull-ups (10), before handing of to Smuggler.

Mosey to the small field wall for some People’s Chair while taking turns in a 30 yard Bear Crawl, Crab Walk, Bear Crawl, and Mosey.

Then on to an Ascending BTTW. Starting at horizontal, and working up one block at a time with a 10 count at each block until all PAX are vertical.

Mosey to the fence and back, before repeating one round of the People’s Chair.

On to the large field backstop for Elevens with 10 Squats at the bottom and 1 Bomb Jack at the top.  Repeat, reducing Squats by one and increasing Bomb Jacks by one on each trip until reaching 1 Squat and 10 Bomb Jacks.

A few rounds of 20 Dips and 10 Merkins on the backstop wall.

Back to the parking lot for 4 minutes of Mary, with some interesting yet painful ab and hip work. (PSA, Bolt is more flexible than most of the PAX).

COT:

Alcatraz will host a virtual run site for those unable to attend the 2nd Annual Christina Latini Memorial 8K in Huntersville on 3/30/19.  Register online for this race. If you can’t do it in Huntersville, register for the virtual race and run from Alcatraz.  Virtual Run will be held concurrent with the boot camp.

Sign up for the Yeti.

Post at the Paradise Workouts. We need men to help support this mission while some of the regulars are committed to youth basketball leagues.

Prayers for a family struggling with the loss of a parent, and those recovering from illness.

Thank you, as always, for the opportunity to lead.

Smuggler and Trucker

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Challenges at Golden Corral

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Finishing my Golden Corral Q a week late with this backblast.

Late sub Q for NASA. Late tweet evening before. But arrived early at GC to set up cones for 2 loops, a smaller inner loop and larger outer loop. Had to change location of the inner loop as the kickboxers started arriving in that section of the parking lot.

Easy warmup jog with buttkickers, side slides and the like. Warmup included standards like SSH, WM, merkins, dancing MNC and learning to do the Goofball correctly

The smaller loop had 3 cones. One set of partners carried the 140# sandbag Worm together around the cones while the rest of the PAX did 3 burpees at each cone. Swap postiions, repeat.

Core exercises followed, then we ran the larger loop. 4 cones with exercise at each,. #1 20 squat jumps, #2 15 bombjacks, #3  10 CantRememberOneWeekLaterExercise  , #4 5 Apollo Ono’s each leg.

Rinse, repeat smaller loop, core, larger loop 3 x. Finished with a little jog and PAX helping to carry cones and Worm back.

Spoke some of serving during the workout. There are different ways to serve. We serve ourselves, we serve our family, we even serve many of our friends. I believe the call to serve extends to the community. There are certainly many ways to serve and hope everyone will seek their ways in 2019.

I was speaking to veteran PAX at this workout and they were open to “accepting” my challenge of drawing a date from a bag that represented a Q spot at our G-Fit Paradise workout . We are looking to get our G-Fit Q’s setup, but especially with PAX who have not led the AO there.

Q Source in progress!  Read your material and attend the discussions whenever you can!

Yeti in Feb.

Sign up for Joe Davis Run.

Prayers for family and friends.

Aye. Bolt

 

 

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Rockin’ Slow Burn

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Slow Burn

Nine Pax showed up as   cool weather prevailed.  Suspicion was on the mind of a few as they noticed  a mini head lamp was noticeable on the Q’s noggin. Disclaimer. MOSEY on down to Lowes.

Slow mosey followed by some high knees, butt kickers & side shuffles.

Chatter, Chatter, Chatter

Warm ups:

SSH

Old Man Windmills

Imperial Walkers

Cherry Pickers

Moroccan Night Clubs

Peter Parkers

Plank Stretch

Downward Dog

Honeymooner

Mosey behind Lowes

Some more chatter

The Pax were curious as why the Q was searching the bushes with his mini headlamp. A mini speaker appeared in his hand along with a modified “Board of Pain”

THE THANG

Partner Up

2 Excercises/Alternate/Complete Reps/3 minutes longSlow Burn

1-Mtn Climbers/Squats X 20

2-Bomb Jacks/Partner Plank Hand Taps x 20

Mosey around the parking lot

3-LBCs/Pank Jacks 20x

4-Merkins/Jump Rope 20x

Mosey around parking lot

5-Lunges/American Hammer 20x

6-CDD/Low Slow Squats 20x

Apache 10 Counts provided opportunities for the Pax to talk about how they came to F3 & how they got their nick names.

MUSICAL HIT LIST

Van Halen Right Now

Billy Joel Pressure

Led Zeppelin Rock & Roll

Journey Any Way You Want It

Tom Petty Runnin’ Down A Dream

Led Zeppelin The Immigrant Song

Indian Run back to COT

Prayers & Praises

Thanks goes out to Wide Right who asked me to sub for him!! Thanks to the Pax for allowing me the honor to lead you in the Gloom!

 

Boogie Down out!

 

 

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The Spirit of the Pax

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The skies were gloomy, but the spirit of 10 men was high as they kicked off their Saturday morning with another beat down at Runde Field.  Here is what they did:

The Thang:

Change Order on Q

Mosey on the path around Runde and circle up in the parking lot for COP

All in cadence:  SSH x 25, Hillbilly walker x 20, Windmill x 10, Merkin x 10, standing hamstring stretch (L/R), sitting IT band/buttock stretch (L/R)

Count off by 4 and break into groups for the Starfish.  At four corners of the parking lot, there were exercise listed.  Complete that exercise, go to the center and do 4 burpees, then move to the next corner.  The exercises were:

  1.  25 merkins
  2. 40 chest presses with a landscaping paver
  3. 30 squats
  4. 40 LBC’s

Rinse and repeat with intention.  The Pax were instructed to do the merkins with a closer arm stance and chest touching the ground, double the weight (2 pavers) on the chest presses, do deeper squats (hands touch the ground), and perform ‘loungers’ instead of LBC’s (legs pivot up and down with the torso)

Hand off to Senator Tressel

Line up for an indian run on Windward road and then mosey to the concession stand wall in the ball field.  Start at the far end of the wall, get in a BTTW position and then walk on your hands to the opposite end of the wall.  lunge walk to the 2nd base line, bear crawl across the field, and then lunge walk back to the starting point.  Rinse and repeat 2 more times.

Mosey to the playground and split into three groups.  Group one does 10 pull ups, group two does reverse step ups, and group three does Al Gores.  Rotate through all 3 exercises , then rinse and repeat 2 more times.

Mosey to the ball field and find a dry spot for 6 MOM

All in cadence:  Box cutter x 20, pretzel crunch x 20, boat/canoe x 3, American hammer x 20ish (lots of mumble chatter trying to throw off the Q).  End with the body destroyer.

COT

Naked Man Moleskin:

I  was happy to get the call from Change Order on Thursday night to co-Q  this workout.  The last time we Q’d together  was when we launched F3 Cincinnati in 2017.  It was great to have Photobomb back in action with us after a serious leg injury forced him out for several months.  Jekyll came in hot at around 6:45 and then provided the Pax with his usual one liners and mumble chatter.

T-claps to my co-Q for doing ‘Geronimo 10 counts’ today (and T-claps to Geronimo too).  Instead of our normal count to 10 as a rest break,  Change Order asked a member of the Pax how they came to F3 and what their F3 name meant.  YHC and Uber were asked today.    My start to F3 was through an email from DD (Dan Janick) who was just a casual acquaintance at the time.  He was trying to round up men for the very first F3 workout in Fort Mill.  My F3 name, Senator Tressel is a reference to Jim Tressel who was the football coach at my alma mater, Youngstown State University, before going on to fame, (and infamy), at Ohio State University.    The Senator part comes from ESPN’s Chris Fowler who used to call Tressel ‘The Senator’ because of his demeanor during games and during press conferences.  As a side note, F3 at the time was a much, much smaller entity, and Dredd and OBT came to help launch F3 Fort Mill.  Dredd named all of the FNG’s at that first workout at WEP.  Uber told us his F3 name came from the fact that his wife is German and also as a reference to first F3 workout when he told the Pax he was going to call for an Uber, rather than finish the workout.  I am pretty sure I was at that workout and remember him saying that at the bottom of the big hill behind the park.  Uber, if you read this, reach out and let me know if that’s correct.  I really like this idea of Geronimo 10 counts and decided to start using it when I Q.  I encourage other guys to do it to as a means to strengthen our 2nd F.

It was a gloomy morning for sure, but the Pax were in good sprits as evidenced by the mumble chatter and jokes before, during, and after the workout.     The 2nd F is alive and well at F3 The Fort!   It’s always a pleasure and privilege to lead such a fine group of men.

Announcements, prayers, and praises:

Q source, week 3.  If you haven’t attended yet, it’s never too late to join.

Support the Operation Sweet Tooth 8K and Joe Davis Run if you can.  Read your newsletter for details!

Prayers for:

Fish stick’s father with cancer

Delta’s  brother-in-law in very poor health from diabetes.

Funhouse’s brothers

 

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Oh that smell!

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It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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Getting better with bricks

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Great Morning at The Ranch on Thursday. 12 men came to get stronger and better.  Theme of the month at The Ranch AO is Get Better.  Jiffy (AO Q) leading the way here on themes.  Asking the PAX, when you think of getting better, what words come to mind?  PAX answers with many great examples.  Included in there were #Commitment and #Consistency. When we have talked about leadership and disruption, often times, my mind goes towards having an epiphany or that “movie moment”.  But success can be found in getting base hit after base hit rather than going for the homerun.

Mosey toward the Elementary school to the newly discovered rock pile.  Grab 2 rocks size/weight of a brick.  Continue around backside of school.  Stop for some pearls on a string- SSH, Squat, M’ Nightclubs, shoulder press.  continue to back lot for pearls of the same.

More warm up so 5 burpees/take a lap x3. More pearls on a string.

Low Series

  • Bear crawl down- 10 Merk
  • Crawl bear back- 10 CDD
  • Lunge walk down- 10 Squat
  • Crab walk back- 10 Dips

Rinse/Repeat X3

Grab Bricks and head to bus/road entrance

BLIMP Accumulator (with bricks)

  • Burpee 5
  • Lunge 10
  • Imperial Walker 15
  • Merkin 20
  • Plank jack 25

Mosey back (long way) to rock pile, drop ’em and head to flag.

Great morning and outstanding chatter.  Thanks for the opportunity Jiffy

 

 

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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13 at Footloose

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Good group at Footloose this morning. Got some burpees in and a few good stretches. Ran over to Church of God and found the stairs where we spent a good amount of time looking them over and examining the exterior of their fellowship center a few times. Got a good mile or so in this morning, for a Moderate group.

Spoke for a minute about finding Joy in the Christmas season. I heard Gekko’s sermon and it hit me hard that if we don’t have Joy at Christmas, when we observe the birth of our Savior, then we need to “get right.” I am HAPPY to talk to anyone who is struggling with this. The vulnerablity of the PAX at COT and BOM is an important part of F3, and why we are here.

 

Assassin

 

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Movement keeps one warm

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21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.

YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.

After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:

COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15

Mosey back to the Stadium entrance for Jacob’s Ladder.  Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11.  YHC, therefore, modified the ladder, given the date on the calendar.

Burpees at the bottom – 11, 10, 9, 8, etc.

Lunge Walks uphill to the 2nd lightpole (crowd pleaser )

Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down

Mosey to the main parking lot for a little partner Dora

100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run  – switch until 100 is reached.

200 squats – Partner 1 starts, partner 2 runs, you get the idea

Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.

Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.

There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.

Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.

Prayers for all traveling for the holidays.

Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else.  You each know who you are.  Thank you.

My thanks to Lil’ E for the opportunity to lead.  It was a privilege.

Cyclops

 

 

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Intentional COTs

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YHC was honored when asked to Q a workout at Slow Burn. This is my first time taking the lead at this long time AO in The Fort Region. Thank you to Smithers and the other 6 PAX for joining YHC on this chilly wet morning. After the F3 Disclaimer we began with the following:

WARMUP

We performed the following exercises Aall in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Peter Parker Peters.

THE THANG

YHC decided a couple of weeks ago that we were going to do an old fashioned Pearls on a String workout today. So we took a tour of the AO by moseying for a while and then circling up every so often for some Circle of Pain.

We stopped a total of 4 times and the exercises we performed at each stop are below:

Stop 1: Merkins, Carolina Dry Docks, Low Slow Squats, Apollo Ohno’s, & Freddy Mercury’s.

Stop 2: Wide Arm Merkins, Pike Presses, Lunges, Side Straddle Hops, & V-Ups.

Stop 3: Diamond Merkins, Table Top Dips, Lateral Lunges, High Knees (1-Minute), & Big Boy SitUps.

Stop 4: Blast Off Merkins, Low Slow Jump Squats, Butt Kickers, & Hello Dollies.

We took a mosey to a wall where we perfomed People’s Chair and Head, Shoulders, Knees, & Toes in Cadence.

After this, we headed back to the COT for the following:

NMM

The Circle of Trust: According to the F3 Lexicon, this is the circle we form, usually at the end of a workout, where we do the countarama, namarama, announcements, & prayers & praises (which is usually done in a ball of man (BOM).

Trust: Reliance on the integrity, strength, ability, surety, etc. of a person or thing; confidence.

How do you approach the COT? Do you come here with things of the day on your mind? Do you come to it with an open heart ready to listen or share? Do you mention prayer requests of other people? Do you ever ask for prayer for yourself?

I will have to admit that I have done all of them. However, prior to going to a Beyond WO I went to where the Q mentioned this, I had never really thought about it. The Circle of Trust is a place where we PAX can come together confidently knowing that we can share anything and it will not leave the Circle unless permission is given.

I challenge the PAX today to approach the COT each time with intention. Intentionally listen to others. Intentionally share with others. Intentionally place out there what is truly on your heart. I know that if this is done, you will feel less burdened each time.

ANNOUNCEMENTS

Read your Newsletter

Christmas Eve Convergence-Dec. 24 at 7:00.

#QSource Launch-Sat., Jan. 5.

PRAYERS/PRAISES

 

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