Tag: Cornhole

Q Group at Pantheon

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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

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Quagmire- Where it all Started

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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

 

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BackA$$Wards at the Swamp

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10 #HIM came out to the Swamp on what was supposed to be a rainy Friday in the Gloom. The weatherman missed on that call and we got a warm and muggy morning.

2 Pax, Pothole and MileHigh knocked out a pre-run of 3 miles prior to the #Beatdown. Awesome job guys way to Accelerate.

No FNGs so a quick disclaimer and at 0515 we set off.

Q’drenaline is real and firmly took hold. Mosey might have been more of a slight sprint. Surprised myself as I typically lean to the slower side of mosey. But hey it worked.

Circle Up in the HD lot for COP.

All IC even though I may have forgotten to tell the group, but they figured it out.

15x Cherry/ Weed Pickers

15x Old Man WindMills

15x Imperial Walkers

15x Hillbilly Walkers

On the Fly Switch from Bat Wings to 20x SSH- (There was a reason, I’ll get to it momentarily.)Form up in a line for an Indian Run from the HD lot all the way over to the Tuesday Morning Lot. Considerable mumble chatter down line about the rather quick pace of said Indian Run. Q’drenaline is a Helluva Drug.

The Thang ” BackA$$Ward Doraside

Simply put, a Reverse Dora 4-3-2-1. With a slight change. Instead of a mosey around the parking lot, I had laid out 3 sets of cones w/ cone 3 being 50ish yards from the start.  So, while one PAX exercised the other ran suicides. Being backa$$wards the pax ran the suicide in reverse order. 3-2-1 Here’s the kicker, upon arrival to the cone the Pax did burpees before the return. 3x @ cone 3, 2x@ cone 2, 1x @ cone 1. Not sure why nobody was really excited about that.

Exercises included.

400 Squats-

300 Dips on the curb- The dips on the curb promoted the switch at COP. Legs last longer than shoulders IMHO. I did make up for the change.

200 LBCs

100 Merkins

Each Team Slogged it out. There was some Madonna, and Hottie playing in the background somewhere that must have greatly motivated the group. We finished it up with about 15 minutes to spare.

Super highlight of the morning- As Teams finished up they, took minimal rest and jumped straight in to pickup the teams still putting in work. I saw  PAX run additional suicides/burpees and do additional merkins to push each other to Get it Done and be better. That is what F3 is All About.  Love’d every minute of it.  Thanks MileHile for banging out an add’l 50 Merkins with me to keep the pace going while Corn Syrup pulled the last leg of our suicides/burpees. True Motivator- True #HIM

With Time still on the clock we collected the cones / exercise board and moseyed over to the wall long wall behind Just Fresh. Hold People Chair for 10-20sec then add Seal Claps and OH claps 15-20 IC. Kept the PAX in the PC for 2 rounds of Bear Crawls up the line. Mosey back to COT in perfect time to invite  our brothers w/ rucks to join us for 5 minutes of Mary. They gladly accepted.

On our 6 for PAX Choice Mary.

MileHigh was 1st up and lead some ungodly amount of leg flutters IC. To many to recall and the moans-n-groans around the circle as the count escalated told the tale.

Gets a little hazy after that.  Maybe some of the Q’drenaline had worn off at this point.

Russian Twists/ American Hammers

Freddy Mercuries and at least other 2 ab rippers to bring us to 0600.

Announcements.

F3 Dads Saturday

Prayers and Praises

CornSyrup- Prayers for some personal issues going on in his life. Not OYO Bro! Lutefisk tore his groin on Thursday and will be out a couple weeks. Milehigh Traveling with the fam to the Great White North- Might be smuggling back large quantities of Syrup. Prayers for M’s as school is now completely out across the region. Praise for the accomplishments of DaVinci’s 2.0s this school year.

Ball of Man

Thanks Cha-Ching for the opportunity to wrap up the week with these great Men.

🦆 Out

 

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DORA Got Lost at Quagmire

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While driving the clown car with 5 deep there is no better site then coming around the corner and seeing Jedi posting up the #Quagmire Shovel Flag. 13 PAX arrived to hit it hard with the worst merican ever dora.

Disclaimer was given and moseyed off to the Home Depot parking lot for a little warm up. Once warm up was complete off to the Target parking lot to get that blood flowing and a little more stretching. Then comes the pain.

With the help of Jedi (trying to utilize the whole area/not get lost) we made our way to the fountain. Partner up. Dora time. Start out with 100 worst mericans ever (wide push up, normal push up, diamond push up=1), 200 clapping crunches (thanks six pack abs in 30 days), 300 irkins, and 400 LBC’s. One partner would run around the fountain while the other pushed pavers or worked those abs. Then once around the fountain trade spots. We were all able to get the 1st 3 exercises done before having to mosey back to COT. Once back at COT with a little time to spare we crunched out 100 LBC’s together. We were able to get in 2.25 miles and about 600 different variations of pushups.

These guys took the pain and kept on going. Proud to be part of this Pax and this community. Thanks Jedi for making me a better man. Until next time.

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License to Ill at Quagmire

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I love the opportunity to Q at Quagmire. Starting off the week, you need to make sure you wake everyone up with a good shake of the weinke. I wanted this one to be different, and boy was it. It looked REALLY good on paper…..

Met up at COT. No FNGs. Disclaimer was made and off we went.

Short short mosey around the parking lot in front of Best Buy/Marshalls to get the heart rate up and muscles warmed up. Then it was right into the main event.

I am an 80s kid. I graduated high school in 1988. I feel to this day that the 80s had the BEST music ever. I was a music junkie – I loved metal, rap, country, R&P, hip-hop, and so on, and went to several concerts of those musical genres. Probably why I am tone deaf. In 1986 a cutting edge cassette came out that I loved, and still do. I thought I would incorporate it into the workout.

License to Ill (by the Beastie Boys)

Form a circle with the PAX about 20-25yds diameter. Then we got right into it. The idea was a tabata style workout. You pick an exercise and do it AMRAP for the prescribed time. In this case, we would be doing an exercise AMRAP for the duration of the song played. No rest between exercises other than the transition between two songs (a few seconds). PAX would get rewarded with breaks if they answered trivia correctly. So here it is

Number / Song Title / Duration / Exercise (Note if Applicable):

  1. Ryhmin & Stealin / 4:08 / Warmup = WM / SSH / Arm Circles
  2. The New Style / 4:36 / Merkins
  3. She’s Crafty / 3:35 / Lunges w Jump Lunges
  4. Posse In Effect / 2:27 / Hello Dolly w Reverse Crunch / BBS (1)
  5. Slow Ride / 2:56 / Bear Crawl circle w CDD every 5 strides
  6. Girls / 3:14 / LSS w Bomb Jack or Jump Squat
  7. Fight For Your Right / 3:28 / Peter Parker to Parker Peter
  8. No Sleep Till Brooklyn / 4:07 / Bent Knee Alt Leg Lower (2)
  9. Paul Revere / 3:41 / Bear Crawl circle w CDD every 5 strides >> PAX earned 1 min rest here
  10. Hold It Now, Hit It / 3:26 / IW-HW combo
  11. Brass Monkey / 2:37 / Monkey Humpers (expect anything else w this song??)
  12. Slow and Low / 3:38 / Elbow Plank w Knee Touches to Ground
  13. Time to Get Ill / 3:37 / Merkins

NOTES:
(1) Reverse crunch / BBS = Start big boy situp position but instead of lifting upper body and lower back up and off the ground, you bring feet off the ground, knees almost to chest (goal is knees 90deg bend at least), then return feet to ground for 1 rep
(2) Bent knee alt leg lower = Start on 6, both legs off the ground, knees at 90deg bend with lower leg/calf parallel to ground, then extend one leg outwards to where it is min 6″ off the ground while holding the other leg up at start position. Return extended leg back to start, then repeat with other leg. That is one rep. Harder version is starting w both legs 6″ off the ground.

I brought an OLD boom box and the original CD I bought back in the day and we cranked it out (not too loud). It was a real burner, and it was definitely different. Brought back some fond memories listening to that CD…..complete with a few skips here and there for old times sake.

There was no time for talking. Just doing the work while jamming to some old school hip.-hop/rap. All the PAX did great cranking out the reps, with very little rest, and although there was not much mublechatter it was still a good time. Next time I’ll incorporate some hair band metal/hard rock.

Back to the COT for Announcements, P&P….a little late.

Thanks for the opportunity to lead.

-NASA

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6 years, God only knows where I might have been….

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6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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Cheating and Slow Webs

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Dreed’s post about “HYPOCRISY OF THE DISHONEST CHEATER” really resonated with me so it became my topic
How much dishonest cheating are you doing in your life?
Why are you here today vs ?
Because it’s moderate?
Mosey to other side of the field
COP
The normal round of warm up exercises
Discussed honest cheating
4 corners
Why cheating – being the six?
How much dishonest cheating are you doing in your life?
Is there any area of my life that I’m in full compliance? #fullcomp
4 Corner Accumulator
  • 5 Merkins  – Lunge Walk to next corner
  • Add 10 Bomb jacks
  • Add 15 Squats
  • Add 20 SSH
  • Add 25 LBC’s
Mosey to field
Slow Jack Web – performed at half the speed as normal Jack Web.  To increase the intensity at number 7 held arms out for 28 count.  – a real crowd pleaser.
Is there any area of my life that I’m in #fullcomp
Always an honor lead such inspiring men!
Appreciate the opportunity!
Cornhole, Out.
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Mental Health Awareness at the Pantheon

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Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

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AKA to Clydesdales for a River Run

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Day 9 of AKAY2 did not disappoint.  13 PAX came out to run the hills of the River District.  Beautiful morning, no sweat shirts and lots of yellow running gear!

4 mile loop: down Market straight to River District cul-de-sac and come on back.

5 mile loop: 160 to Sutton, right on Market intersection, straight to River District cul-de-sac and come on back.

Everyone got back safely and finished with COT.

Prayers for Jessica, Rebel’s co-worker,  battling 2 forms of cancer.

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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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