Mile High Special at Quagmire

This was a Q I was looking forward to.  It marked my 1 year anniversary with F3 and it was at the A/O that I started at.  Not only was it my 1 year anniversary but some #HIM by the name of Jedi offered me to be the site Q.  This is an offer I could not turn down as this is one of the hardest A/O’s in the region and is in the middle of The Fort and Lake Wylie.

My F3 journey so far has been one of the best journey’s of my life.  I dropped a ton of weight (I am below 200 LBS for the first time in 20 years), I am in MUCH better shape than I was a year ago and I can kinda sorta hang with all the beasts in our region.  My life is far from perfect nor will it ever be but F3 has introduced me to a plethora of men that I am happy to call brothers and friends.

THE THANG

I pulled up into the parking lot with Lutefisk only to notice there were 20 men there ready to go! If you have Q’d a workout before you know all about the Qdrenaline and that kicked in right away for me.  After saying the disclaimer we were off.

Mosey from Chick Fil A to behind Home depot (0.4 – 0.5 miles).  Circle up.

  • 5 Burpees OYO
  • 10 Merkins in cadence
  • 5 Burpees OYO
  • 10 Merkins in Cadence

Mosey to the alley

  • 5 Burpees OYO
  • Balls to the wall 60 seconds

Mosey over to the parking lot by the stairs.  There I instructed the PAX to partner up.

The next set was inspired from a Cha Ching BB.  We were going to do 11’s but the one we usually do is both exercises have to add up to 11’s, in this case we did one rep of each exercise and climbed up to 11.

The exercises were Burpees & Merkins.  Method of transportation was bear crawls there and crab walk back. 

Round 1

  • Start with 1 Burpee
  • Bear Crawl to the end of the parking lot
  • 1 Merkin
  • Crab Walk back to starting point

Round 2

  • 2 Burpees
  • Bear Crawl to the end of the parking lot
  • 2 Merkins
  • Crab Walk back to starting point

You get the gist…. all the way up to 11.  Rounds 8, 9, 10 & 11 is where the partners came into play and the method of transportation changes from bear crawls and crab walks to wheelbarrows.  By about round 6 or 7 I never imagined 23 men could be that quiet in a workout.  The plan was working.  A few groups finished early so we did a few laps around the parking lot and then some squats.  With about 3 minutes left and all groups finishing the thang we moseyed back to COT.  

Router lead us of with a 40 or 50 count of American Hammers and I finished it off with a 20 count of Flutters all in cadence.

We named our FNG – Mighty Mouse.

Jedi handed off the shovel flag and I thanked him for the opportunity and his leadership at Quagmire for the last 14 months.

Went through announcements, prayers, praises and I asked Jedi to take us out with a prayer.

Needless to say, everyone got their money’s worth and went home better men.

 

 

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Smiles for Miles

Going to start off saying I REALLY hate running, but when you get together with a good group of guys you just don’t think about what your doing you just do. That is what happened today. I took a Sub-Q at the Swamp and knew that this was a great place to get some running done. I’ve posted here many times within my 5 months of joining F3, and this place has always given me the ability to excel in running. So I figured that is what I’m going to base my Q off of. RUNNING.

So here is the workout.

LOTS of running. To be precise 3.14, but whose counting.

We mosey to Home Depot for a quick warm up.

Some windmills, Moroccan night clubs,  and some Imperial Walkers.

After the quick warm up we did a lot of running. We hit Pain Stations at Kohl’s, Ulta Beauty, Old Navy, and at Mattress Store. At these locations we did various exercises focused on abs and chest only. These were OYO stations. Counts varied from 5-30 depending on workout. Always hitting both body parts at each station. Sometimes twice. That was just the first lap. That’s right we completed 2 laps around the Swamp.

Hitting the second lap we did Pain Stations at Kohl’s, and Ulta Beauty with again doing ab and chest work outs. After Ulta Beauty, running low on time we made our round back to COT running up 160 to the CVS entrance and back to Best Buy.

These guys did awesome. Without having the accountability and push of each other this could have sucked more so than it did. When I started I couldn’t even run 1 mile without walking some. With the push of all these guys at all AO’s I can do a lot more than I ever thought I could. This Q is an example of that. Again as I stated above I HATE running, but with these guys it’s not running it’s just something I really don’t have words for other than family time.

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High Intensity Poop

The Gloom was dark and full of terror.  12 bad a@# High Impact Males rolled up to PoopDeck to get some, and some they got.  A disclaimer was given and off we mosey’d on over to the Papa Dock parking lot where they have a fishing pier.  Early morning fishermen looked on with furrowed brows at a motley crew of 12 guys dressed in dark clothing running at them, wondering what in the world was going on.  We did not care, we know we are crazy.

As practice for my first High Intensity Q next Wednesday at the yet to be determined AO name, I did a high intensity COP consisting of 3 rounds of Circle Burps(High Knees with each Pax calling out “down” and doing a burpee for a total of 36 Burpees).

We then did a Dora consisting of 100 Donkey Kicks/150 Curb Dips/200 Single count Lunges.

The sweat was dripping and heart rates were pounding as we mosey’d on over to one of the big parking lot walls where we did Balls To The Wall Walks(Pax hand walked a certain distance while the other Pax did Burpees till all Pax did the Wall Walk). Then we mosey’d on over to one of the parking lots and did Cha Ching parking lot agility drills(you have to be there).

Our grand finally with 10 minutes left on the clock was a Fia inspired exercise called the pancake.  You do 1 merkin, flip over and then do a big boy.  We finished in a 1/1,2/2,3/3+ rep range till we hit time.  A real crowd pleaser. 

Prayers for kids growing up in broken homes and using athletics to get out of a bad situation. Prayers for violent deaths, upcoming surgeries and the overall state of the world. Tune in next time for more pain and suffering! Peace!

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Something to Crow About

14 PAX held down the fort while site Q iced T was DR doing a Spartan race.

Q-drenaline was strong with YHC, as the M is DR the next couple days, followed by a family vacation, so limited posting the next couple weeks.

Started off with a mosey (aka sprint) to the upper courtyard for COP
MNC x 20
2 burpees
LSS x 10
4 burpees
Windmills x 10
8 burpees
Peter Parkers x 10
16 burpees

Mosey back to front rock pile
Grab heavy Rock for three rounds of:
15 OHP, 15 Bent over rows, 15 goblet squats
After each round/crab walk to road closed sign, bear crawl/overhead carry w/ overhead hold while waiting for the six

Mosey down to jungle gym
2 pull ups, monkey bar around the loop, 2 pull ups, down

Mosey to lower courtyard for Dora 123
100 Derkins
200 Dips
300 Step ups (didnt quite get to 200)
Partner 1 did exercise while 2 ran down the hill and nured back up.

Two lines of Indian run back to COT
Got back early, so decided to get in as much Merkin around the world (1 merkin rotate, 2 merkins, rotate, etc) as we could, made it to about 10 before calling time.

COT
New Wednesday AO for Lake Wylie
Read your newsletter

Thanks iced T for the opportunity to lead and great push from the PAX.

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To the Moon and Back

5 Pax came out for a Tesla Q in honor of the 50th anniversary of Apollo 11’s return to earth.

Warm up
Side straddle hops
Stretch merkins
Imperial walkers

Mercury

P i m p s
Pull-ups
Imperial walkers
merkins
plank jacks
squats
Partner ran up hill and back

Pax took a lap around the AO

Gemini

5 burpees
Bear crawl around Island
10 big boy sit ups
Bear crawl to next Island
15 CCDs
Bear crawl around Island
Couple more rounds I don’t recall…

Hill work/triple nickels
5 plank jacks
Run down
5 hand release merkins
Run up
X 5

Sprints to finish

COT

Great Q Tesla

– Copyright

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Beach Ants

6 PAX made it out for the GORUCK beach challenge at the Tega Cay beach club’s volleyball court.

The challenge:
20 Flutters (with press for EC)
30 meter bear crawl w/ ruck drag (about x1.5 length of court)
20 Russian twists
…for six rounds of sandy fun.

Finished up with a mosey up the road and back to COT.

Talked about the new AOs coming to the region. The 3 mile+ bootcamp sounds fun. Read your newsletter.

Thanks Router for the opportunity to lead and shame on me for taking so long to write up a really short backblast.

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Me Hearties Take on the Poopdeck, argh!

Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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The Return of Austin Powers

5 Brave PAX descended on the PoopDeck for the first of YHC’s back to back Q’s. Austin Powers was a welcome sight, not sure if there was more time between the movie sequels or his posts. Here’s how we got after it:

Warmup dedicated to Lake Wylie OG Witch Hunt. 1 Exercise followed by Burpees starting with 10 and ending with 1. Newer Lake Wylie Pax were not familiar with this type of COP.

Mosey the “hill” next to Sherwin Williams for 11s with squats at the bottom and merkins up top. NUR up the hill, run downhill.

Mosey to the boat launch parking for a set of ladders using the light polls as our markers.

Mosey to the Memorial by Papa Docs where we bear crawled the circle and finished with 17 Erkins, 17 Derkins, and 17 step ups.

Mosey back for COT

Until tomorrow, Wild Thing out!

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10 Lanes of Pain

It’s been a rough week for YHC. Each day leading up to this Q has been met by sleeping through the alarm.  So no less than 3 alarms were set to get out of the fart sack this morning.  Only to be woken up by the M telling me to turn off my alarm…

8 gloom warriors appeared in this morning at the Abyss.  There was a small disclaimer on how unprofessional the Q may be, and the fact that all liabilities are waved like so many cell phone screens at a Weird Al concert (I would know, I was there).

A quick mosey to the back parking lot for a very brief warmup.  SSH and some windmills to get the blood moving.  We then moved over to the bus lanes, where most of the workout would focus.  We were about to start The Thang, but with only 8, I wanted to work in the shaolin exercise “Doji”.  (I probably spell it wrong, I never knew how to spell it in the first place).

The Doji is a series of six shaolin exercises meant to work the legs (I can only concretely remember only four).  It’s 30% leg work, 15% foot work, 5% arms, and 50% balance.  We performed only the first of the series.

Doji 1:

  1. Start by standing facing your direction and plant your right foot (by stomping) 90° from your body.
  2. The left leg steps out into a deep forward stance (a lunge, but the back leg is striaght).
  3. Using your left arm (which is in front) using crane (not explained today) overhead scoop behind your body while shifting your body weight to the right leg, straightening the left.
  4.  As your left arm swings down to the ground.  Shift your weight back onto the left
  5. Step forward with the right foot (don’t come up) and use an open palm strike (demonstrated but not explained today)
  6. Shift your weight forward onto the right.
  7. Repeat L and R until you reach the end.  Turn around and go back to beginning

I knew this was very new to everyone, and that it would likely feel awkward.  The PAX followed along very well when I remembered to call movements on time.  YHC was pleased to see everyone participate and keep from letting their bodies rise up.

The Thang!

10 lanes. 10 pains.  Each lane had transportation exercises labeled in chalk (some doubles).  The labels represented a list, not the direction for whomever was in the lane.  PAX lined up (two to a lane) and everyone did the first exercise until they reached the end of the bus parking lane.

When complete, jog to the far end of the lot, turn left and follow the track back to the same spot.  Everyone stayed together and waited patiently for their now humbled Q to catch up after each run. When we completed four exercises we shifted four spots so that we were always standing on something being called.  Here is the list of exercises.

The lanes
1. Dragon Walk
2. Broad Jump
3. Lunge Walk
4. Bear Crawl
5. Crab Walk
6. Dragon Walk
7. Broad Jump
8. Lunge Walk
9. Crawl Bear
10. Burpee Broad Jump

In all the PAX were able to accomplish the first 10 lanes and another 7 before it was time to mosey back to COT.  YHC was in last place during most of the runs and needed a couple ten counts to drop my HR.  I’m still proud of my performance compared to last year.

Mosey back to COT for 70seconds of Mary.  Most people were showing around 3 miles on their wrist gadgets when it was over.  I’m not going to lie, I thought I was going splash merlot every time I saw that diaper sitting under the middle basketball hoop.  I kept thinking “Have I made remark about how this diaper seems to be in the middle of each lap?  I think I have… or am I too tired to talk and just think I said it?” Well, I certainly forgot my age again at the end of name-o-rama, so it’s entirely possible I said nothing.

YHC is truly honored to get to Q at the Abyss.  There were announcements and prayers at the end.

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