Tag: Cubbie

Stay Focused – Q-school edition

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11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day!

Fishstix brought two left shoes so decided he would just do this workout without any shoes…. I think we finally found a way to slow this HIM down!

WARMUP: Slapshot started us off with a brief intro for Q school, emphasizing how the workout Q is essential to the F3 mission. The importance of the disclaimer was discussed reminding PAX that an FNG likely doesn’t know what an FNG is, so good idea to ask if there are any new guys instead.

Slapshot finished his portion of the Q with an impeccable example of how to take control of the workout and lead the PAX by altering and dictating pace of SSH cadence calling.

YHC took over and led the PAX down to Dave Gibson to the IvyBrook Academy parking lot. There we planked and performed some shoulder taps while discussing warmups (or lack thereof at most running AOs)

Continued on down Dave Gibson to the entrance of the schools where we performed SSH and then Al Gored while discussing some important components of successful workout designs – Overpreparing, Writing down Weinke, Having quick hitters in your back pocket in case finish early (tabata, EMOM, etc)

THE THANG: Mickey Mouse Burpee Sandwiches

station 1 (near end of school drive): Wide-arm Merkins
station 2 (far end of school drive): Diamond Merkins
Mid-point: Burpees (always 5)

Progressive circuit – start with 3 reps of merkins on each end with 5 burpees in the middle. next round 6 merkins each side with 5 burpees in middle. continue adding 3 merkins to each side.

We SSH for the 6 at station 1 after each round and discussed various components of successful workout designs (pearls on a string, 3S2T, time-boxing, etc)

Made through 4 rounds and headed back to Earthfare lot.

With about 4 minutes to spare we did a little running around the parking lot with 5k pace on the shorter parking lot sides and jog pace on the longer sides.

Finished at 0600

COT: Announcements – Bourbon Tasting fundraiser Saturday – see Cyclops posts on Slack

……..oh yeah, if you haven’t heard….. I may have forgot the shovel flag this morning after the workout. This should be fun….

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Keep Grindin’

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Warmup: Mosey down Dave Gibson to first school parking lot (Station 1)

Thang: Start at station 1, perform 10 shoulder taps and 10 boat/canoes, run to station 2 (cul-de-sac on Patricia Ln) and perform 5 Kraaken Merkins and 20 dips, run to station 3 (cul-de-sac on Ben Casey Dr) and perform 25 merkins and 25 monkey humpers

rinse and repeat until about 0556 and run back to CoT

some PAX got in 4 rounds and over 4miles

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Lucky 13

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WARMUP: Mosey with some movements + COP
THE THANG:
13 was the number today, as in start with 13 reps, then move to the next tree for 12 reps and repeat down to 1 rep
Burpees + Mosey
Squats + Bear crawls
Merkins + Lunge walk
1 running lap after each sequence of 13 (91 reps each for those keeping score)
ANNOUNCEMENTS: Read the newsletter — crazy amount of MCL in The Fort these days!
COT: Welcome to Elon and T-claps to Funhouse for the EH. He plans to post annually the Wed after Mother’s Day! and hopefully he had enough fun but not too much that we’ll see him often between now and May 2023.

Solid push by the PAX, holding each other accountable for all the reps!

Thanks for the invite Cohiba. Keep Bushwood smokin!

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Breathe

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WARMUP:
None
THE THANG:
Run down to the bottom of Brayden Pkwy focus on relaxed breathing. Every intersection, 5 burpees and 10 squats, recovery run down the hill after each intersection. Once the third set was complete, back down to the bottom.
Next, we ran back up the hill stopping at every intersection for 5 burpees and 10 squats. Next, we crossed the street and stopped at the Pet Supplies store front. We finished the workout with loops around the parking lot, stopping after each lap for a round of 3 count up/down merkins and LBCs. No specific rep count, complete until failure.

Great job everyone!

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Torsion

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WARMUP: yoga by Band Camp

El Spaniard:
SSH
Windmill

THE THANG:
Cinderblocks retrieved
5 pull-ups
Move to lower lot
5 curls
5 merkins
Lap
5 curls
5 merkins
5 squats
Lap
5 curls
5 merkins
5 squats
5 lbc
Lap
To the pull-up bars w/ block

15 pull-ups
To the lower lot
15 curls
15 merkins
15 squats
15 lbc
Sprint a half lap
Return the blocks

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VQ Warmup with a side of Tabata

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WARMUP: Spectre led the warmup for his VQ. He was well prepared with a plan and executed :
10 SSH IC
10 Merkin IC
10 Mountain Climbers IC
10 Imperial Walkers IC

The second portion of his warmup had the pax circle up. One pax would take off running in a loop around the parking lot while the remaining pax would do an exercise. The exercises were :
Squats
Parker Peters
Arm Circles
Arm circles reversed
Moroccan Night Clubs.

We each got a turn. At the conclusion of the warmup feedback was provided. Overall a great VQ warmup! Can’t wait to see him lead a full WO in the future! (Spoiler it’s going to be at the Swamp)

THE THANG:
For my portion of the workout I led a simple Tabata. 1:00 minute of reps followed by 15 seconds of rest. During each minute the reps of the exercises would increase by 1 as you go. Meaning you would start with 1 Merkin to 1 shoulder tap but could end with 6 merkins to 6 shoulder taps by the end of the minute.
This sequence repeated for all exercises listed below.

Merkin: Shoulder Tap, Peter Parker, Row, Plank Jack

Squat: Forward Lunge, Calf Raise, Reverse Lunge, Jump Squat

Big Boy Sit-up: LBC, Hello Dolly, Flutters, Freddy Mercury

Recovery Lap around the parking lot and then round 2.

Once we were done had 60 seconds left so we did 20 Hand release Merkins and 10 Burpees.

ANNOUNCEMENTS: Read the Newsletter
COT: prayers for cable guy and prayers for safe travels.

Thanks to Triple Lindy for the invite!

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Are you running to or running from? And Duck Donuts

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SWEEP THE LEG

Monday, 3/7/2022

11 PAX – @Cubbie, @Vuvuzela, @Maximus, @Skipper, @Pusher, @Trucker, @38Special, @Shady, @FishSticks, @Badlands,@FireMarshallBill

Duck Dounts Workout Plan:

Run over to Brayden

Run 1 donut lap – 0.6 miles each

Complete next exercise

Donut lap is Emory to Helton, Helton to Emory

 

Lap 1 (Maple Bacon)

Exercise 1 – 20 Merkins

Lap 2 (Cookies and Cream)

Exercise 2 – 30 Dips on the curb

Lap 3 (Peanut Butter Paradise)

Exercise 3 – 50 squats

Lap 4 (Strawberry Shortcake)

Exercise 4 -Mountain Climbers – 50 each leg

Lap 5 (S’Mores)

Exercise 5 – Freddie Mercuries – 50 each leg

Extra Lap (Coconut Island Bliss) (@Vuvuzela, @Maximus, @Badlands, @Fishsticks, others??)

Exercise 6 – 50 Flutter Kicks

Head back for COT

PAX Notes:

Cubbie learned there are 5 rules to F3 not 3. Great start. Cubbie led PAX across 160 and went first while others decided not to become road meat, smart choice. We met at Emory and Helton by Brayden mailbox for workout plan. Trucker and 38Special got a head start, then ran in the reverse direction with Fire Marshall Bill. Cubbie ran with Skipper and helped with the hills. Mumblechatter helped push through. Vuvuzela, Badlands, and FishSticks led. Maximus, Shady, and Pusher followed in pursuit. Those 6 were able to complete Lap 6 / Exercise 6. Vuvu and Badlands stayed behind to catch remaining PAX and almost beat Cubbie back to COT.

4-5 miles ran

Covered plus/deltas for Cubbie VQ. Need more rest, less cardio in between running. Need to not shout at the nice Brayden neighbors during exercise explanation. Good plan with nice visuals and theme. Good workout, everyone seemed like they gave it 100%. There was some complaining about no actual Duck Donuts but the way I see it everyone had at least 5 while others went for half dozen.

Closing message before Announcements, Prayers, Closing Prayer – Are you running to or running from?:

STL is a running style workout. We are running around our communities, running for ourselves, running to be better men. We are running to these things – What are we running from? Is it that:

  • Anger that comes out when we are disciplining our children
  • The need to be in control
  • Joker in your life: Porn, Alcohol, drugs
  • Relationship with your wife that you want to improve that you don’t know how, with your children, with God

I had to start to get right in my mind to what I am running from. After being defeated, exhausted, and spent, I realized I couldn’t outrun my own Joker. By facing it head on, I was able to start that journey. I realized I need to be honest about myself and where I wanted to go. Most important I realized I could not go somewhere I had not gone before by using my same old mindset. I am not perfect and still struggle every day. But I try to be 1% better than the day before.

Start your journey today. Be honest about your struggle, get help professionally, join a Whetstone or Shieldlock, and start to attack your problems head on. And that is where each of us can become a better co-worker, leader, coach, Cub Scout leader, Dad, Husband, Son, and a man.

Honored to lead VQ. Thanks to those who showed and got stronger.

Cubbie out

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D2D FoMo- Hill Repeats

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9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that was presented by YHC on the Dave Gibson Hill.

However before that I took the PAX down the hill and back towards Gold Hill Middle School and shared that I was very disappointed that I missed the relay and I was hoping to relive the experience with the unsuspecting PAX that showed including several HIMs that conquered the relay just two days prior. Maybe I should have had more mercy? 🤷🏽‍♂️

We stopped at the entrance to Gold Hill and I laid out the challenge. Run to the opposite end of the parking lot towards where Colosseum COT takes place. Challenge: run there and back and complete 100 Merkins in any combination rep total of your preference, just get 100 done before you get back to the start.

We took off and YHC decided to do 20 at a time and so make my 5 stops along the way with Badlands pushing the pace. Despite that Fishsticks somehow finished first and we waiting for the 6 in the plank position.

Now for the meat and potatoes, We were to run hill repeats from one set of cones to the next at the top of Dave Gibson approx .5 miles and then proceed to complete 1 Monkey Humper at the top of the hill and then 7 burpees at the bottom. Repeat, but next round its 2 Monkey Humpers and only 6 Burpees at bottom. Stretch Goal is to get 7 laps. None achieved the goal. Misery was had by all and the time went quickly and painfully slow at the same time.

Good mumble chatter from the PAX and it was great hearing about the D2D relay.  Around 5:55 we headed back to COT.

3.5-4.9 miles were achieved, with a minimum of 100 Merkins, 20-30 burpees and 10-15 monkey humpers and 300-400 ft of elevation gain 💪🏽 were completed. Upon reflection I should have made the monkey humpers in sets of 10.

Announcements were announced, prayers were prayed and praises were given to the Most High! Great work men!

Poppins Out ✌🏽

 

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doowhsub

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Here is what fun was served at Bushwood….

COP included 9 reps of windmills, 13 reps of  low slow squats, 13 reps of imperial walkers, and 13 SSHs. then mossy down backside hill behind the football field. At the bottom, 5 merkins. NUR up hill and at each light pole, 5 squats. Run back to bottom of hill, 5 merkins. Mossy to benchs and 10 step ups per leg. Mossy to pull-up bars, 2 PAX at a time; each must get to a total of 20 pull-ups. If you have to stop, you do burpees as your rest until you hit 20 pull-ups. Mossy to tennis courts for a round of suicides. Repeat this in backwords….A round of suicides at the tennis court, mossy to pull-up bars but the goal is only 10 reps (was looking at clock), mossy to benches for 15 step ups, mossy to bottom of hill for 2 rounds of incline and decline push ups, and then NUR up with 5 squats at each light pole. Unfortunately we still had time left so ran back to the bottom of the hill and run up the hill stopping at the intersection for 5 merkins and 5 LBCs, finish the run up the hill.

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Laces Smorgasbord

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Laces had 10 PAX with a
Smorgasbord on the menu

Warmup
Big 4 corners
SSH
Carioca
IW
Butt Kickers
HW
Shuffle
Mountain Climbers
High Knees
SSH
Toy Soldiers
IW

Moseying with some of the following at stops
BTTW
Aussie Mountain Climbers
Mike Tysons (quite a few of these)
Bear Crawls
Bulgarian Split Squats
Some yoga

When we made it to the pull-up bars, YHC had stashed some kettlebells and cinder blocks.

Split into groups for
10 manmakers
Or
10 burpee pull-ups
Switched out
5 manmakers
Or
5 burpee pull-ups
Switched to the last group with called up and down weighted squats or pull-ups

Moseyed back towards COT
Stopped along the way for:
Box jumps on the loading dock
SSH at the bottom of a hill
Bulgarian Split Squats
Mike Tysons at COT

NMM:
When you notice that something isn’t getting done (in this case it was me counting SSH in cadence at the bottom of that hill), it could be because it’s your job to do it. Go take care of business.

PAX at Laces today demonstrated they’re capable of some awesome work. It motivates me to post with guys accelerating like so many of y’all are in The Fort. I consistently look forward to seeing how our efforts in the gloom help spark impact outside of the gloom.

—
Band Camp dismissed

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