River District Run – Clydesdales

21 posted to Clydesdales.  Pretty simple backblast.  We ran.  Here’s what many pax ran, but not all.

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30 of Everything

18 at the Abyss for some 30th birthday themed fun.

COP

30 Moroccan Night Clubs
30 Peter Parker’s
30 Imperial Walkers

The Thang

Counted off to form groups of 3, each got a CB

Each pax:
Pull ups x 30
Push Press x 30
Plank for 6

Circled up for 30 body builder burpees in cadence (crowd pleaser) followed by a couple 10 counts

Swings x 30
Step ups x 30
BBS for 6

Squats x 30
Wide armed Merkins x 30
Diamond Merkins x 30
Farmers Walk to end of track and back
Crab Cakes/flutters/lbcs for 6

No time for Jack Webs… oh well.

COT
Read your newsletter.

Welcomed FNG Mudslide (works in corrosion prevention)

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4×4 Fun

I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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Challenged to “Bring It”

A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)

Flapjack

P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block

Flapjack

P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks

Flapjack

Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.

DH & MAX

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That was a lot of sit-ups

My 2nd of 3 Q’s in 3 days. Always a pleasure to Q The Swamp!  Now that I am Ruck free and with no big race on the schedule I’m free to just do regular old Bootcamps. My favorite workouts combine a good amount of running(big surprise) with a bunch of other stuff so that is what we did today and  was glad to have a bunch of guys to share it with.

Started off with s nice mosey warm-up with some dynamic warm-ups of butt kicks, high knees, shuffles and some karaoke.

Circle up in the HD parking lot for COP consisting of SSH, IW, Carolina Dry Dock, Peter Parker, Mountain Climbers, then a series of Downward dog to Honeymooner. Back on our feet for Windmills, Apollo Ono(look out for the car), and just for fun some Monkey Humpers.

Mosey to the bike racks at HD for the main thing. Partner up for a nice BOMBS routine. One partner does the exercise the other does a lap around Home Depot.  There  were some complaints that the lap was a little long even though I assured them it was only about 1/4 mile  I was accused of measuring Zima miles.

50 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups(crowd favorite), 250 Supine Pull-Ups(only because I hate squats and I needed an S).  We did not make through all the pull-ups, headed back to COT for a few minutes of Mary, ending with a Body Destroyer.

Announcements – Convergence 5/24, Honor Badger at Golden Corral 5/21 wear Red, Read your newsletter

Praises for Lutifisk daughter, Dungaree’s 1 year anniversary, prayers for kids cancer relapse.

Challenged the PAX to take the role as the leader in their home.  We are called to lead, do not be a passive bystander or even worse do not take or accept the role as another child in the house.  Be the man/leader you are called to be.

Thanks as always for the opportunity to lead this great group!!

 

 

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Duck’s Modified Manion 400-40-7

19 HIM + 1 FNG showed up at The Coop for another round of Duck Season.  Punch-List made the request to Q that night after YHCs VQ. Welcomed that offer and knew another solid #beatdown would be required. Took a bit for me to come up with a solid idea but after completing the 40 day challenge (Thanks Cakeboss) and the Travis Manion, 400-29-7, it came to me and Duck’s Modified Manion was born.

Arrived about 15 minutes early to get rucks and sandbags in place and look the area over once more . Dirty Harry was already on site. From the type and volume of the music coming from his SUV, I now understand why he is so pumped in the Gloom.

Circle Up

1 FNG on hand Robert Farmer, now and forever known as “Token” and a mess of veteran Pax ready to rock. Quick Disclaimer and we are off.

Snake around the parking lot on a brisk mosey -pickup 1 additional ruck and sandbag on the way and head to the FB field for the fun.

COP/ Warmup

20x SSH – 20x windmills- Drop to plank position and hold for enough time to sweat. Down to Supermans- hold 10 secs-+10 sec count down by Punch List-rest. Back to Superman- hold for 10 secs+ 15 sec count by Pothole. Move to Plank and hold- Quizzed Dirty Harry on how the DSM gave him a better perspective on Mental Toughness and Mental Health Awareness. As he pontificated on the subject apparently some in the circle (DrkH) felt the plank burn and mumble chatter ensued over the length of the answer not the substance of the answer.  Move to downward dog and into honeymooners 3x to get everyone a nice stretch.

Recover and move to the end-zone.

The Thang- “Duck’s Modified Manion 400-40-7”

Tribute to the Travis Manion WOD and the 40 day challenge we concluded at the beginning of April.

7 Rounds to Complete- done in any order due to the limited number of coupons and the large number of Pax.

  1. 400 meter run- 40x merkins
  2. 400 meter run- 40x  Big Boy Situps
  3. Honor Round- Weighted 400 meter run- 40x weighted squats. On hand we had 12 gauge shells(60lbs), 16 gauge shells(40Lbs) and 20 gauge shells(30lb rucks). I did request the PAX”Man UP” on the 60s and magically the 60s were always in use. Great Work Men!
  4. 400 meter run-10x 4X4s- Found this little Gem on the Exicon- Burpee to plank-complete 4 merkins and 4 2ct mountain climbers and back to your feet.. Rinse and Repeat.  For some reason the PAX did not particularly like this new exercise. Lots of chatter on this. One PAX used the term “hate” to describe it but, they all worked through it.
  5. 400 meter run- 20/leg Single Dead Lift- Thank Punch list for that bad idea, feeling it now.
  6. 400 meter run- 40x Crab Cakes
  7. 400 meter run – 40x Bomb Jacks

Well, YHC has heard stories of PAX Splashing Merlot but never had it happen at an AO I was at. Well that changed today on my 2nd Q. Somewhere around round 5-6 our newly adopted Pax, Token, had to leave the the line of sight to take care of that business.  YHC thinks it was the weighted run and squats that did him in. He rebounded well to finish the morning off in stride. Good On ya Token, Welcome!

Big Shoutout to Blart w/ F3 Naiperville IL who posted with us today. Good 2ndF on the track with him.

With 2 minutes to spare quick Mosey back to COT. IT issues killed the video somehow.

Praises- Smokey’s father is home recuperating after a heart attack and by pass last week.

Prayers- Cornerstone mentioned a friend that had a relapse of cancer. Prayers for PAX traveling on business. Stang continued prayers after the loss of Pappy. Missing one or two I’m sure.

Thanks Punch List  For the opportunity to lead a Great group of #HIM. Reach out anytime. Good Times were had by ALL, I think?!?

Duck Dynasty

 

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Leg Day

18 #HIM’s chose to avoid the fartsack on a mild Thursday morning.  YHC called his own number and brought out a PAX favorite from the past and, thanks to the efforts of Esso, a FNG joined us for the festivities.  After disclaimers were placed, a welcome given to the FNG and a brief description of what F3 is, we moseyed off through a few parking lots to COP…..but just a few.

COP – YHC was reminded through various events of this week what makes F3 what it is.  In light of those experiences, it seemed appropriate after 20 MNC’s in cadence to hold the pose and go around the circle of #HIMs with each taking a few moments to talk about who brought them into F3 and what keeps them coming back.  After a lengthy hold, we proceeded to do 10 more MNC’s in cadence…..just because.  Then we did the following:

Imperial Walkers x 15 (I/C)

SSH X 30 (I/C – varying speeds)

Merkins X 15 (I/C)

Staying in the plank, moving to Mountain Climbers X 10 (I/C)

Hold the plank – right arm high and left arm high, regular holds, and 6 inch hold with Stang administering a dubious 10 count, YHC’s interpretation of its duration was called into question and, as a result, excessive mumble chatter by the PAX threw YHC off.  Therefore, penalty burpees were called.  After which……

Low Slow Squats X 15

Mosey to the Main Event

Main event – YHC’s first Q at Laces In seemed to provoke not so subtle comments from various PAX – some of whom were in attendance this morning.  Only appropriate to call a Jacob’s Ladder consisting of Burpees at the Bottom, Carolina Dry Docks at the top (2nd lightpole up the hill toward Munn Road), and lunge walking to get there (Mosey back down to bottom after each sequence).   All exercises added up to 10 since 10 PAX were present – 9 burpees, lunge walk two poles, 1 CDD, mosey back down, 8 burpees, lunge walk, 2 CDD, mosey down, you get the idea.

10 additional burpees were called at the end…..just because.  In addition, planks or Al Gores were held until the 6 was in.  The main event (always popular) took us until 5:53 so time to mosey back to COT for a little Mary:

American Hammers X 15 (I/C)

Protractor (varying degrees with holds of varying lengths of time)

Rosalitas X 10 (I/C) – YHC was not so subtly reminded of the proper angle from which this should be done – thanks was given to the PAX for keeping YHC in line.

Boxcutters  X 10 (I/C)

Body Destroyer for 40 seconds and we put a wrap on things for the morning.

Welcome FNG – Heathcliff and T-Claps to Esso for the EH.

Announcements – Read your newsletter, Custom Ruck event 5-4-19 and Travis Mannion W/O at WEP on 4-27-19.

Prayers – for families, those traveling for the spring break holiday and prayers to remember the true reason for celebration of the Easter weekend and what it should mean to all of us.

Honored to Serve,

Cyclops

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Fishing with Bass-oh-Matic

Celebrating Bass-o-Matic Birthday! 10 HIM came to the Ballroom for a cool 45 degree morning workout and a chance to get better.  No FNG’s, Disclaimer, and a question to all the Pax, Are you accelerating ???

Time to Mosey!  

Circle up for the most important 10 mins of the morning :  The Warm-up! (avoid injury)

SSH x 15, Moroccan NightClubs X 10, Imperial Walkers X 15, Merkins, X 10, LBC’s X 10,  Windmills X 10, Cherry Pickers X 10,  Hamstring Stretch (Right over Left)  – (Left over Right) Touch your Toes, HillBilly Walkers X 10, 2 Flying Squirrels  – Warm up Complete – Time to Mosey!

Start with some DORA  – Partner up! :  100 Bobby Hurley’s  ( Partner Plank ) X 20 :  200 Dips ( Partner takes a lap ) : 300 Step ups (Partner take a lap)  – modified to 200 Step ups.

Time to Mosey around the school to the Wall !  Pax immediately took their spots on the wall without hesitating, but the Q had to explain the Red Chair sitting empty.   Circled up the PAX for a quick Happy Birthday Bass-O-Matic salute, and explanation of the Red Chair that was RESERVED for the Birthday Guest!    Bass-O-Matic took his spot on the throne, Pax took their spot on the Wall for the standard Wall Sit with one Pax jumping out of line to complete an exercise that was instructed by Bass-O-Matic.  That’s right, the Q had been turned over to Bass who had full discretion for the reps and the exercise to be completed by the PAX jumping out of line.  We worked our way down the line with a big grin worn by Bass-o-Matic,  as he relaxed in the chair.  Recover!  Rinse and Repeat with Bass in full control of the Pax, but this round he completed the exercise he called out,  side by side with each Pax!  (Impressive!! – HIM)

Recover: Time to take a minute to Revisit the “Theme of the Month – “Being Still”  :  Time to Organize Personal Priorities,  What are your Strengths and Weaknesses, What Can YOU contribute, How can you become an Encouragement and Helper rather then a drag or disappointment. Being Still is an opportunity to see who “we” really are!  “Being Still” gives you the time and privilege of knowing who GOD really is……..YOU can lean on him, He can take away your  burdens, He can provide STABILITY in your life!  Offer God the gift of Stillness in times of Quietness!  Aye!

Time to Mosey!  We made our way up to the front of the school where 4 of the Light poles had cardboard signs beneath them…..words of encouragement!  We circled up at the first light pole and completed the words of encouragement with each Pax taking the lead for an IN-CADENCE workout.  We completed the set of 3 exercises at each of the 4 Light Poles before heading back to COT with 1 minute to spare:

1st Lightpole : Flutters x 15, LBC’s x 15, Shoulder Taps x 15

2nd Lightpole : Merkins x 15, Man Climbers x 15, Wide Arm Merkins x 15

3rd Lightpole  Low Slow Squats x 15, Sumo Squats x 15, Lunges x 15

4th Lightpole : SSH x 15, PlankJack x 15, and finally BombJacks (OYO X 15)

COT:  Reminder about Mental Health conversations and awareness!  Q Source, Prayers and Praises: Closed out.

Blessed for the Opportunity to “Q”  – Blessed for F3 and association with HIM!

 

 

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Duck Season

12 #HIM reported for Duck Season at the Abyss. Couldn’t have asked for a better crew for my VQ. All got better, All put in solid work and held each other accountable for reps. When Copyright asked me if I’d Q 3 weeks ago in the gloom at FireAnt, I was a bit worried. Wasn’t sure I physically had what it took to lead men of this caliber with barely 1.5 months of F3 #BEATDOWNS under my belt. I felt the drive to #Accelerate and took him up on the offer. 1 day short of 2 full months in, I took the reins. I said that to Say this- F3 is the real deal. From day 1 I have had far more in shape and capable guys pick me up and push me through the hardest challenges. Creates a real drive in a Fella to Accelerate! You don’t get that w/your ear buds at the gym! No Turning Back Now!

Now to the Fun!

0514- All veteran Pax on hand, so a quick disclaimer about No Liability, all exercises are suggestions and modify as needed.

Quicker than expected Migration/Mosey to the back of the school with a ½ lap around the track and circle up for COP.

Warm Up “The Hunt”

  1. 15-16 SSH IC
  2. 20 Morrocan Nite Clubs IC
  3. 20ish Imperial Walkers- Yes it is harder to count the cadence but the more the merrier, Right?
  4. Ahead of time so an on the FLY adjustment:
  5. Plank Position- Hold some decent amount of time.

While holding Plank: Question our 3yr anniversary man Da Vinci- What the Best Part of his F3 Journey? Comradery with the Pax and the consistent Push to be and do better. Not a direct quote but the sentiment is right.

  1. SuperMan: Question Lutefisk on His favorite park of F3? Knowing there is a car in his drive way waiting for him to go workout every day.
  2. SuperMan w/ Arm Flutters- Mumblechatter picked up here with guys swimming with arms and legs churning away. Question Cornerstone on the above. Comradery again was the Key. Yes it does get harder to talk and listen while holding an Arm Flutter SuperMan!

Back to our Feet for last preset exercise

  1. 15 Cherry Pickers IC

Migrate to side of School for 2 rounds of peoples chair with Bear Crawl down the line. Rnd 2 PC with 10 squats down the line.

Migrate back to the Front of the AO.

The Thang- #TheDucksStrikeBack

Johnny Cash showed up for an Ole Fashioned Ring of Fire. Preplanned on the day before so all exercises and modes of travel were all  written in  chalk, including directional arrows. Pax partnered up to hold rep accountability. Thanks Jedi for keeping me honest on that 1st set of Burpees. Not sure how I got off but yes I was short reps and made them up accordingly.

We met at the center of the ring and knocked out the first set of 10 Merkins.

  1. 25 Carolina Dry Docks- Duck Walk to Center -10 Merkins
  2. 20 Lunges 10/leg –DW to Center – 10 Merkins
  3. 15 Bomb Jacks- Bear Crawl to Center- 10 Merkins
  4. 15 BBS and 15 LBC-BC to Center- 10 Merkins
  5. 15 Burpees- BC to Center- 10 Merkins
  6. 15 Diamond Merkins- Sprint to First green column in traffic circle and back.
  7. 25 Mountain Climbers- Sprint to cone in handicap spot- Surprise 10 Squats
  8. 15 GTOs with provided Ruck or Cinder Blocks. Sprint to cone in back corner- Surprise 10 more squats.

Sounds like most pairs and 1 threesome made 2-2.5 rounds. Might have had a pair of Monster #HIMs who made 3 full rotations, Cha-Ching and Lutefisk. That has not been verbally confirmed but Good On Ya Men either way.

Big Ups to Royale for knocking out the entire workout with his Ruck ON. #RuckFriendly

Wrap up to COT w/ 2mins to spare. FunHouse suggested 2 mins of SSH. Ask and Ye Shall Receive. Mumblechatter ensues over cadence pace so I sped up the count.

Announcements

Reminder about F3 Mental Health and Suicide Awareness- Keep it at the forefront.

Date Night 4-27 TT Ft Mill

Prayers and Praises

Bone’s Home Appraisal Today

Cornerstone- 2.0 having Blood work done and he is starting a new health plan.

PAX Traveling and injured.

Thanks Copyright for the Honor to Lead these Men!

 

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The Art of Merkin Cadence…

What is more difficult than doing 20 merkins first thing in the morning? Trying to do 20 merkins first thing in the morning in cadence and remembering to breathe! I was doing well until I hit merkin #11 and it was downhill from there. I got to 19 and decided that breathing was more important than following my weinke to a T.  After catching my breath and drastically cutting down on my already small warm-up, I decided to go ahead and mozy over to the band parking lot to begin our workout. Here’s how it went down…

The Thang:

William Wallace #1

PAX breaks up into even groups, dispersing to four corners with radio in the middle playing 90″s grunge. (make sure you know exactly how to do the routine so that explanations come easy!) While each person holds a plank, one group member does a bear crawl to the center for 20 triceps merkins and then run back to the group. Each man does each exercise once. Next is 20 big boy sit-ups, 20 LBC’s, and 20 squats. That is a long plank hold!

We then took a quick break to talk about something that was weighing on my mind so I thought I would share with PAX. From time to time I get a feeling that I should reach out to a certain person and it will nag at me until I finally give that person a call or have some quality face-to-face time with them. I feel like it is God telling me that that person needs me for some reason. I encouraged the PAX to not let this feeling pass you by and to reach out to someone if they’ve been on your mind.

William Wallace #2

Instead of holding plank, PAX stayed in Al Gore position throughout.

Bear crawl to center for 20 wide arm merkins, 20 LBC’s, 20 big boy sit-ups, and 20 calf raises.

on to the last portion of our routine…

Partner up, size matters

Lazy Doras

100 total merkin to be done in a rotating fashion. One does 10 merkin while the other holds plank until you reach 100. Partner carry to the next position and alternate between 100 squat jumps while partner does flutter kicks. Partner carry again to next position and 100 LBC’s while partner holds squat.

Thank goodness we didn’t get to the 50 burpees and superman holds!

Mozy back to COT where we finished the workout with our 40’s (40 merkins, 40 LBC’s, 40 Squats, 40 bomb jacks)

Name-o-rama, announcements and prayers.

It was a great workout with a great group of men and we were all able to get better!

Thanks so much for the opportunity to lead, Lil E!

 

Cheerio,

Slash

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