Tag: Cornhole

“Backblasting” sans Trucker with a few Zimamiles

Leave a comment

10 gathered on a chilly morning.  YHC and JWOW were the first to arrive.  After JWOW got his passport stamped and was granted entry into Tega Cay, a pre-emptive stroll took place around the grounds before PAX began to trickle in.  At 1 minute before launch, a Zima sighting took place.  Once it was confirmed that no FNGs were present (there weren’t).  Disclaimers were given and off we moseyed around the ballfield to circle up.

COP – SSH x 10, Windmills x 10, Cherry Pickers x 10, Merkins x 10, Mountain Climbers x 10, Down Dog, Up Dog and a quick recovery followed by a short mosey to the First base line.

JWOW decided it would be a good idea to partner for a DORA 1-2-3 where partner #1 runs up a hill (aka Mt. Mulch) while partner #2 exercises.  The 100 was burpees (this was met with little to no approval), 200 squats (YHC’s form was subtly corrected by Geronimo – thank you, guardrail) and 300 flutters.  The climb was steep and the mulch made for fun later.

Following the DORA, PAX went to the base of Mt. Mulch where JWOW called for partner pushes – one pushing the other up the hill while the other leaned downhill against the other.  YHC was displeased when Gears decided to be especially difficult on this, but we persisted and reached the top along with all other PAX.  A lunge walk back down (carefully) Mt. Mulch and we switched positions.  After a successful round 2 of partner pushes and lunge walks, JWOW decided to call time and hand off to YHC for the second half.

We moseyed on the running path around Runde Park stopping at 4 spots along the way.

Stop #1 – Circle up for 5 burpees (because we had not done enough already), followed by a people’s chair with arms out.  While holding the people’s chair, we did 10 double count Moroccan night clubs and 10 shoulder taps in cadence. Mosey to:

Stop #2 – 4 burpees OYO

Stop #3 – 3 burpees OYO

Stops #4 & #5 – 2 burpees OYO and 1 burpee OYO

A quick 10 count was called and a mosey back to the ballfield to go “around the horn” for the main event of the second half.

YHC called for a change in partners so PAX switched up and we began a 4 corner beatdown that earned many not so subtle comments from PAX.

At each cone, PAX were to partner up and do the following:

Round 1 – 10 burpees, 20 hand slap merkins, 30 sumo squats (hands touch the ground) – rinse and repeat at cones 2, 3 & 4 for a sum total for 40 burpees, 80 hand slap merkins and 120 sumo squats.  PAX were pleased…..sort of.

Round 2 – 10 hand release hand slap merkins, 20 jumping lunges, 30 big boy sit ups – rinse and repeat at each of the 4 cones for a sum total of 40 hand release hand slap merkins, 80 jumping lunges and 120 big boy sit ups.

YHC and Cornhole strategically moved to a different cone from other PAX as “backblasting” had commenced prior to the workout ending.  Before round 2 was completed,  Zima eloquently observed that the exercises addressed opportunities for improvement: #truestory

Unfortunately, round 3 would have to be saved for another time as PAX completed round 2 at 0726.  We moseyed to the parking lot for 5 more burpess OYO and 2 minutes of Abs:

15 boxcutters in cadence

Protractor at different degrees (0 degrees was the crowd favorite)

In honor of Zima, a 30 second body destroyer was called.  0730 and COT was upon us.

Announcements – Read your newsletter – lots happening including the Yeti next weekend.

Prayers were offered for Fishstick’s Dad battling cancer, JWOW’s friend Anthony battling addictions and keeping his jesters at bay, for safe travels for Bonsai and his M this week and for families and our patience.

NMM – YHC (Q #2) was to lead a Q Source discussion following the workout and it reinforced the very thing that we must keep top of mind as to why we post.  We are, as PAX, one another’s guardrails.  We keep one another on the right path toward living 3rd and being better for those around us.  Regardless of where you are in your journey – 1st, 2nd or 3rd F’s.  Get out, post often, and plug into this great group of #HIMs.  Acceleration can not be achieved in isolation.  We go through nothing alone when we choose.

Thanks to JWOW for splitting this morning’s Q and to Smuggler for the opportunity.  YHC’s first post ever was at Alcatraz.  It was great to get back out with a fantastic group of #HIMs.

Honored,

Cyclops & JWOW

TClap |
4

Litter Bugs and 4 Corners

Leave a comment

Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
–

TClap |
4

Rust Removal

Leave a comment

8 HIM decided to shake off some Thanksgiving Holiday Rust at Quagmire.  After observing a missing flag due to a notably absent site Q (cough cough, Mile High, cough cough), disclaimers were given, 5 core principles of the workout were spoken by the PAX in proper order.  Off we moseyed.  Here’s what happened:

COP – 1)  SSH x 20, 5 burpees  2) Imperial Walkers x 15, 5 burpees  3) low slow squat x 15, 5 burpees, 4) merkins x 10, 5 burpees  5) hillbilly walkers x 15, 5 burpees

Moseyed to Target for Partner DORA – 1,2,3,4.  Having 8 led to even numbers and pairing off evenly.

100 – Jumping lunges (crowd favorite)

200 – Squats

300 – LBC’s

400 – Clave Raises

A 10 count was given, 5 more burpees were done (just because) and off we moseyed to the fountain for some 30 on 30 on 30

At the fountain – 30 dips, 30 derkins, 30 step ups.  Time to mosey to the Marshalls lot

Partners were found again for a quick DORA 1 – 100 merkins while partners ran 40(ish) yard sprints – 20 down and 20 back.   5 burpees were done (to be consistent) and we moved on.

Mosey again to COT for a few minutes of Mary:  American Hammers x 21, Box Cutters x 20 and some protractor work to keep people sharp on their geometry.  COT brought things to a close.

Announcements – Read your newsletter, XMas Party this Friday at Baxter Mushroom Pool Clubhouse, Convergence and Clave Boos 5K/10K on Christmas Eve at Colosseum.

Prayers and Praises were offered.

YHC is admittedly not a regular at Quagmire.  Monday was a great experience and my thanks goes out to Mile High (despite his absence) for the opportunity to Q and to get better around some very high impact men.  It was a honor to post this morning and start December off right.  The message to us all was to remember why we are here – for others first, ourselves last.   For it is true that when we are right, we can be right for others to make the impact we are called to bring as leaders.

Honored,

Cyclops

 

TClap |
3

11/20/2019 Pantheon Backblast

Leave a comment

‘BACK-blast’ or rather Back workout day at Pantheon.  Brought out Pandoras Box ( travel trailer with gym equipment ) for alternating partner work.

Warmup:  2 rounds of Side Straddle hops, Low Slow Squats and Carolina Dry docks x 10 reps in cadence.  2nd set at faster cadence.  Add’l set of Front Straddle hops ( seal jacks ) with tight body to activate the back muscles.

The Thang:  2 Full rounds

  • TRX – 15 reps of wide, med, and close grip x15 reps – Partner:  mac tar jai,
  • 35lb battle ropes – 15 reps of full, medium and close motion – Partner:  plank hold,
  • Slam ballz – 3 sets of 5 reps w/ 20, 16, and 12 lb ballz – Partner:  25lb standing chair DB rows
  • Pullups – 3 sets of 5 reps – Partner:  25lb DB pullover,
  • Deadlift – 3 sets of 5 reps w/105lb barbell – Partner:  12lb wide range American Hammer

Intermezzo:  3 sets – Reverse ballz to the wall walks – Partner:  5 sec fence pull-up hold

Cool down – Back stretches – 10 reps each of wide arm circles ( backward/forward ), body huggerz, Carolina Dry Dock stretch, Honeymooner stretch.

Prayers/Praises – Clean Cancer Scans, Patience around holidays with family, work travel.

Announcements – Clave Boss Christmas festivities.

Thank you for the assistance in repacking the trailer.

TClap |
0

Shoulder Work at Quagmire

Leave a comment

13 men arrived at Quagmire Monday morning.  After a quick disclaimer and some leg stretches, we ran over to Kohls.

COP

SSH x 25

Imperial Walker x 15

Windmill x 10

Plank Stretches

Next, we began the meat of the workout.  We partnered up for burpee broad jumps.  Partner 1 started with the burpees while Partner 2 ran to the end of the parking lot near Ulta and back to Partner 1 to switch out. The total distance was around 320 yards (20 less than the Bills had in total offense).

I took a few minutes to talk about my grandfather who served in the Navy. He was someone I greatly admired growing up.  He had a strong work ethic and never let his age define him.  When he was in his eighties, he asked my brother and I to come to his house to help him dig a trench.  When we arrived, he was already actively digging the hole himself.  He was a loving and caring husband, father and friend. He passed away at the age of 99, less than six month from the century mark.

Back to the workout, we began a shoulder shuffle from Ulta back to Kohls.  I issued a challenge to push go as far as the pain would allow.  Once exhausted, get up, run to the next store front, and return to the back of the shuffle line.  Cha Ching and Slapshot killed it, they shuffled the full distance 320 yards without a break!

Once complete, we ran back to COT.

 

TClap |
2

I Love Cindy

Leave a comment

Borrowed part of this #beatdown from  Dirty Pipes down at F3JOCO. Visited those guys at the Mad Mule in Benson NC and this workout just called for testing in The FORT.   Little did I know it would end up taking 12 cinder blocks, 4 pavers, 1 sandbag, and 3 rucks to accomplish the workout.  Having prepped and arrived early to setup I could see the headlamps of the pre-runners making early morning laps. All Set to COT for bring some pain. HOLY COW!!! The cars just kept rolling in to the lot. Clown Car after Clown car.  Thank goodness Copyright brought more cinder blocks than requested.

Quick Disclaimer and we are off. Had to tote the extra supplies with us as we ran to warmup.  Much appreciate the support of guys that jumped on the extra weight.

Mosey to the Fountain

Circle up.

SSH x 20     MNC x 20    Hillbilly Walkers x 15

Imperial Walker x 15     Weed Pickers x 15

Fountain work

Derkins x 15 OYO

Dips x 20 OYO

Irkins x 20 OYO

Decline Diamonds x 20

It ain’t fun unless you do it twice.

The Thang I Love Cindy

Partner up–6 stations

Station 1  OH press Max reps

Station 2  Blocked BBS Max Reps

Station 3 Block Squats Max reps

Station 4 Curls 1 block or 2 pavers Max reps

Station 5 Tricep Press 1 block or 2 pavers Max Reps

Station 6 GTOs Max reps

Partner 1 does max reps while Partner 2 runs 4 cone suicide. Plank the 6 rotate upon completion of group.

Talk to Group about Doubt in their lives.

Read- Pray- Surround Yourself with those to talk it out with. Don’t go into seclusion.

Partner Carry back to COT only ~600yrds—-It was awesome and the PAX loved it!.

Not sure what Punchlist and Lutefisk were going for with the midrift shirts in the Name-O-Rama but hey, You do You Bros!

Thanks for the Tap to Lead Cha-Ching. Awesome experience to lead a literal HERD of PAX through the Swamp.

Duck Out!

TClap |
3

Mile High Special at Quagmire

Leave a comment

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.

 

 

TClap |
4

Baker’s Dozen for a Warmish, Humidish Sweat Fest at Quagmire

Leave a comment

Great to Q at Quagmire, one of my favorite AOs (and where I was Site Q for a while.)

The Thang

Mosey to Home Depot for a little COP

SSDs x 20
Windmills x 10 (Nice n Easy)
Moroccan Night Clubs x 20
Low Slow Squats x 10
Mountain Climbers x 20
Downward Dogs + Honeymooners x2
Peter Parkers x20
LBCs (maybe?)

Mosey to BRBs in front of Target

Bearcrawl to first BRB > 5 Merkins
Lunge walk to next BRB > 5 squats
Repeat pattern to last BRB.

From other end:
Crab walk to first BRB > 5 LBCs
Backwards lunge walk to next BRB > 5 Bombjacks

Mosey to Fountain

Dirty McDeuces
12 each of CCDs + Dying Cockroaches + Squats > Run a Long Lap
12 each of Wide-Arm Merkins + Freddy Mercurys + Jump Lunges > Run a Long Lap
12 each of Decline Merkins + Flutter Kicks (DC) + Step-Ups (DC) > Mosey back to COT

LBCs til the clock ran out

We welcomed FNG “Alfalfa” EH’d by Tardy!

Honored to lead this great group of men. Thx for the opportunity, Jedi!

TClap |
2

Q Group at Pantheon

Leave a comment

6 PAX took the DRP and headed to Pantheon, unknowingly that the Q was non-existent.  No worries, 3 of us said we go it and Group Q was made.

YHC had the warm up. The Thang:

Big Lap to COP

SSH X 25

Merkins X 10

IW X 20

Moroccan Night Clubs X 20

Squats X 20

Mountain Climbers X 20

6 count Burpees X 10

Hand off the FishSticks, run to back of school to bb court.

Bear Crawl 5, 5 merkins – length of the court

Lunges 5, 10 Squats – length of the court

Crab Walk 5, 10 LBCs –  length of court

Crawl Bear 5, 5 Carolina Dry Docks – length of court

Wall sits with over head hand claps to 40

Hand Off to Corn Hole for last 15 minutes, mosey to play ground

Swing Crunches X 20, step ups each leg X 20, 5 pull ups or 10 modified

Swing Crunches X 10, step ups each leg X 10, 5 pull ups or 10 modified

Run back to COT, had 4 minutes of Mary

COT

Naked Moleskin – Welcome Dennis the Menace FNG.  Prayers for safe travels this week for M’s and 2.0 travelling alone. Prayers for sleep, less anxiety for the PAX.

FunHouse

TClap |
2

Quagmire- Where it all Started

Leave a comment

14 plus an FNG  in the warm and muggy Gloom at Quagmire. This AO is where I posted for my first time back on 2-18-19. Bones’ Eh’d me for 12 full months before I gathered the gumption to get after it. Lutefisk had the Q for a coin flip beatdown. Couple of the regular Pax picked me up in the deep 6 for the next 3 weeks while I got my legs under me.  Will be eternally great full to those guys for keeping me going day after day.

Quick Disjointed disclaimer at 0515 and off we go on a quick mosey across the AO to the Tuesday Morning parking lot.

COP

20 SSH

20 imperial walkers

20 Hillbilly Walkers — At this point Cornhole did me a solid and advised the PAX we did have an FNG in the mix. Need to work on my Openers/ disclaimers and such- Thanks Cornhole.

20 fast and slow Windmills-Based on the Mumble Chatter the Pax like very slow windmills- I like to keep the pace up.

20 Weed pickers

15 Flutter kicks

Roll to Plank for 30 seconds then into 3 rotations of Downward Dog and honeymooners.

Mosey to Target for the fun

The Thang

Red Ball Workout with Suicides. Side Note- Had the Weinke all ready to roll last night when I stopped to cook supper and my son deleted the entire thing. So who knows what the comparison between what we did and what I had on paper would have actually looked like.

Rep Counts 10-20-30

Exercises

Ball 1: Burpees–Run to ball 3.

Ball 3: BombJacks- Suicide back to Ball 2 up to Ball 4.

Ball 4: Squats- Suicide back to Ball 3 up to ball 5.

Ball 5: Werkins- Suicide back to Ball 4 up to Ball 6.

Ball 6: Merkins- Suicide Back to Ball 5 up to ball 7.

Ball 7: Diamond Merkins- Suicide back to ball 6 up to Ball 8.

Ball 8: Big Boy Situps- Suicide back to Ball 7 up to ball 9.

Ball 9: LBCs- Suicide back to Ball 8 up to Ball 10.

Ball 10: Box Cutters- Mosey back to Start

Rinse and repeat  increasing as stated 10-20-30

Was shooting for 3 rounds. Most got in 2.5ish.  2-3 HIM completed all 3 rounds like the beasts they are. All accelerated. Non partner work but lots of guys picked each other up and worked together to make it happen.

Long Mosey back for COT right on time.

FNG- Jason Holland- LT. Colonel in the US Army now known in the Gloom as Cloggs.

Announcements

Newsletter- Sweati upcoming.

Prayers- Cloggs is taking his new command of the MEPs Facility in Chicago and traveling back today.

Sick/injured and traveling PAX.

Thanks Jedi for allowing me to lead where I got my start.

Duck Out

 

TClap |
0