Tag: Copyright

Tabata Time at the Quagmire

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Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

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Splash

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When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

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Papers Of Pain

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For the second Q this week I actually suckered 15 more PAX to come out to one of my workouts.  No really I feel extremely blessed that 15 HIM actually decided to crawl out of the fart sack and post.  My Twitter advertisement for the BOARD OF PAIN and a challenge to see how far you can get in it certainly had a factor to play in the strong showing.

After my usual goofy disclaimer and a short mosey around the parking lot (trying to keep the running to a minimum due to an annoying heel spur that does not seem to want to go away) we went to COP: SSHx20/Windmillx10/Nancy Kerrigan’s X10(each leg fwd and reverse)/Produce Pickersx10/Reach To Sky-Touch Toes-Down Dog-Honeymooner-reverse sequence.

MAIN EVENT

I did not have a board so I printed out the exercises on 7 sheets of paper and taped them to a store window for all to see.

100 Burpees/150 Calf Raises/100 Ski Abs/100 Merkins/100 Squats/200 LBC’s/100 CDD’s/100 Russian Hammers/100 Makhtar D’iayes/100 JumpSquats/100 Mountain Climbers/200 Shoulder Raises/100 Mary Cathrines/100 Hello Dollies/100 Wide Arm Merkins/100 Squat Jacks/100 Nipplers/100 Burpees

After a good 35  minutes of this Jedi got the furthest through the papers by getting to Shoulder Raises, great job!  I myself improved from CDD’s my first time on the board to Makhtar’s this time out. 

Prayers for all sick and injured Pax out there and people battling cancer.  Q source is heating up and read the Muggo! Till next time, peace.

 

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#HillWork at the Abyss

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I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.

5:15 hit and it was time to go. We had 20 Pax ready to get going.

We took a short mosey around the property and circled up in the back of the school for the warm-up:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • 2 Burpees
  • Plank Jacks x10
  • 3 Burpees
  • Wind Mills
  • 4 Burpees
  • Potato Pickers
  • 5 Burpees

From there we moseyed to the bottom of the hill across from the school for the #HillWork:

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

Quick 10 count and then:

  • 5 Burpees
  • 4 Backwards Hill Runs (THIS WAS PAINFUL)
  • 7 Burpees
  • 2 Backwards Hill Runs
  • 9 Burpees
  • 1 Backwards Hill Runs
  • 11 Burpees

2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:

  • 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
  • 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
  • 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
  • 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
  • 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
  • 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down

We ended with a fairly brisk Indian Run back to COT.

Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.

Now back to the hunt…

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No Pity on the Fools at Quagmire

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Jedi here, stepping in for Mr. T to get his backblast from April 1 posted…

Vinny was the scheduled Q, and even mentioned this to Mr. T Sunday morning. Much to Mr. T’s surprise, Vinny called him up late Sunday night requesting a substi-Q. This late change of plans caused for some confusion in the wee hours of Monday morning, but at 0515 Mr. T took control, gave a disclaimer (with some assistance), and off we went.

Mosey around to Sport Clips parking lot with some high knees, butt kickers, and shuffles along the way. That was the warm up. For the rest of the workout, Mr. T rolled out the dice, of which there were four. Simple rules: roll the dice, he’d announce and lead the exercise to some pre-determined number that may or may not be a multiple of 10, rinse and repeat.

Exercises:

4 – low slow squats

5 – mountain climber

6 – Freddie mercury

7 – LBC

8 – You Call It

9 – Rosalita

10 – American Hammer

11 – Peters on the wall (Peter Parkers in BTTW position, not the other possible definition)

12 – People’s Chair

13 – You Call It

14 – Crab walk/bear walk the circle

15 – Run (to a new location; we did this a few times, ending up in front of Home Depot, outside Just Fresh, in front of Tuesday Morning, and outside Casual Pint)

16 – High Knee Skip

17 – Plank hip dips (on your elbows)

18 – Side plank, arm (and leg) high, both sides

19 – You Call It

20 – Plank hands to elbows

21 – Peter Parker/Parker Peter

22 – Hello Dolly

23 – You Call It

24 – Burpees

With four dice, you can assume most of our rolls ended up in the middle numbers.

Return to COT for number-o-rama, name-o-rama, announcements-o-rama (not actually a thing), and praises and prayers.

Welcome (no longer an) FNG, The Admiral.

Mr. T would like to thank Vinny for the opportunity. It’s difficult to tell if there was sarcasm in his text saying as much.

I would like to thank Mr. T for stepping up. I know it’s been hard for him to get out and post consistently lately, but it’s always good to see him. It’s probably especially difficult to come back and Q after not Qing for a long time. I think it was safe to say he was a bit nervous, but he still took control and led the PAX through a solid beatdown for a Monday morning. It was also great to see the PAX gather together and encourage him throughout the workout.

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Fire Ant 4/2/19

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I have been running too much… but now it’s time to get ready for May’s GoRuck Heavy.  No better way that to lead the men at our rucking AO the Fire Ant. Cool morning in April, they are expecting SNOW today (and it came). But for 5:15am we were good to go.

12 other  men rucked up and many brought extra sandbags so we put them to good use.  After the normal disclaimer, and Admiral’s 2nd post (1st ruck) we lined up 2×2.  Man to the left had a sandbag, man right would be his partner.  We took a nice stroll around the drop off loop, switched sandbag half way through.

COP rucks off

SSHs – Windmill – Daisy Pickers – IWs – Merkins – Mountain Climbers

To Tiered Hill

Bear Crawl to each Tier –  do exercise – then crawl bear down from top stopping to do exercise again at each tier

10 Merkins

10 Squats

10 Lunges

Mosey with bags 2×2 to back of school parking lot

Switch bags every 2 minutes

COP with Ruck off

  1. Curls      2. Overhead Press     3. Swings     4. Tricep Extensions

5. Man Makers      6. Flutters w Press           7. Bent over Rows

Mosey to the front of the school again carrying sandbags 2×2.  Switched partners once

Finished with Ab Lab: America Hammers and Big Boy situps.

COT

Announcements – 2nd F Lunch today, several ruck events coming up this week to get your miles and muscles in!

Prayers

For healing, surgery, getting along with family.

Thanks for the opportunity to Lead!

~Royale

 

 

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Ruck Rotations

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Ruck a little ways to lot behind burger place.
3 rounds of the following:

  • 6 Curls
  • 6 Thrusters
  • 6 Tricep Extensions
  • 6 OH Presses
  • 6 Ruck Swings
  • 60 second OH Hold

Ruck a little ways to in front of Old Navy.
3 rounds of the following:

  • 6 Burpees
  • 6 Merkins
  • 6 Squats
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 60 second Legs 6″ off ground hold

Ruck a little ways to Target lot.
3 rounds of the following:

  • 6 Big Boy Sit-Ups
  • 6 Flutters (4-count) w/ruck OH
  • 6 Toes to ruck (to be renamed ruck to shins)
  • 6 LBCs w/ruck OH
  • 6 6″ Tucks
  • 60 Plank hold

Double time it back to COT. Nothing fancy this morning but I think we hit everything.

-Mainframe

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What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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#F3MentalBattle at the Abyss

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YHC came in hot, as I slept through my alarm and woke up at 5:13, but I wasn’t going to miss this one.   Thanks to Royale for taking over the warm-up run.
COP – IW x 15, MNC x 15, SSH x 25, Peter Parkers x 10, Merkins x 10
The Thang
Pax partnered up for Dora on the hill.   After Burpees were done, we each shared with our partner how mental health or suicide has affected us or someone we know.
Dora:
50 Burpees
100 Squats
22 CDD for the 22 vets that we lose a day
Run a lap

45 merkins for comparison, the amount of homicides per day
Run a lap

96 flutters for every man that we lose a day
Run a lap
125 lbcs (I think I called out 145, sorry) for every suicide per day
Run a lap
Finished up with sharing my own experiences with depression.  Appreciate the Shield Lock… and then half a round of Jack Webs before COT, where we opened the floor for anyone to share.
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HIIT @Quagmire

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Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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