Tag: Dark Helmet

80’s/90’s Themed High School Sports

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SSH 15
Mtn Climbers 15
Squats 15
windmill 15
Moroccan night club 25
The Thang:  (football style)
Monkey rolls for 30 secs
butt rolls 30 secs
chop and drop 30 secs
squat thrust 10
Discussed discipline and what that means to the Pax
Turned over to Bonsai for basketball style workout
Moseyed over to First Baptist Church back parking lot
Ran suicide with a twist up the hill
(Start running backward to first line)
– first line 10 merkins
– second line 20 squats
– third line 30 LBCs
– fourth line 40 toe taps
(After completing each exercise return back to start running forward)
10 merkins in cadence
Single leg hop to next row of parking spaces and back
Switch and repeat
Next split up in two groups
Group 1 – work their way through the cones setup with the defensive slide
Group 2 – merkins until the 6 completes the defensive slide
Rinse and Repeat
Group 2 – Bobby Hurley’s until 6 gets back
Move over to the wall for 20 jump wall taps
Mosey back to COT
Anchorman I appreciate the opportunity to lead and it was a great idea to
incorporate High School sports.
In case you can’t figure it out Destiny was the one in high school in the 80’s.  Just saying – All most respectable.
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SlowBurn_The New Moderate

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It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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9

This Just In: Injured PAX deliver Epic Beatdown (at The Fort)

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It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

  • Knees to chest
  • Heel to Waist
  • Heels to Butt
  • Inch-worm
  • Side Shuffle (fwd and back)
  • Low side shuffle (fwd and back)

Circle Up for COP

  • SSH IC X15
  • Moroccan Night Club in static lunge IC X10 (each leg)
  • Plank Series
    • Peter Parkers IC X10
    • Upward Dog/Downward Dog
    • Parker Peters IC X10
    • Upward Dog/Downward Dog
    • Mtn Climbers IC X10
    • Upward Dog/Downward Dog
    • Ski Jumps IC X10
    • Upward Dog/Downward Dog
    • Plank, Left High, Right High

Mosey to Playground

  • Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
    • Position 1 – Toes to Bar (or knees to chest) X8
    • Position 2 – Freddy Mercury’s
    • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

  • 300 Flutters (2-Count)
  • 200 Mtn Climbers (2-Count)
  • 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

  • Series 1 – 5 Flying Squirrels
  • Series 2 – 5 Tuck Jumps
  • Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

  • Thanks to Anchorman for the cones
  • It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
  • Tclaps to Spiderman for running 8 miles and then joining the workout
  • It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
  • Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
  • Great to see so many familiar faces and some new ones. I need to get over here more often.
  • Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
  • Thanks for putting up with us and allowing us to lead

Prayers and Praises

  • Lots of prayers for injured PAX
  • Prayers for families experiencing strife
  • Praise and prayers for several 2.0s on the way
  • Prayers and for teachers
  • Praise and Prayers for 2.0s and families back to school

Announcements

  • Lot of marketing for Qs next week
  • Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
  • Read your newsletter

Always an Honor!

Zima & Sasquatch

 

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5

#Quagmire

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19 PAX showed discipline by putting in work and getting after it on this humid morning.

Disclaimer was disclaimed.

The Thang.

WARM-UP:

  • Slow Windmill – 10
  • Low Squat – 10
  • Mosey – Knees to chest / Ankles to Hips
  • Mosey – Walking Lunges / Toy Soldiers
  • COP in Old Navy Parking Lot
  • I.W. – 10
  • SSH – 25
  • Merkins 20 / Peter Parkers 8  / Parker Peters 10 / honeymooner, downward dog, honeymooner
  • Morrocan Night Club 20

Mosey To WALL behind Target:

  • Peoples Chair – Run to Cone; 3 Burpees – two Pax at a time
  • BTTW
  • 25 Donkey Kicks

Mosey to Pier 1 Imports Parking Lot where cones were spaced out ~25 yards apart for a total of ~100 yards. We side shuffled L/R (alternated at each cone), until we reached the far end of the parking lot. There, a BOP awaited. At each cone we were disciplined and decided to Get After It:

  • 20 Close Grip Merkins
  • 20 Flying Squirrels
  • 20 Wide Grip Merkins
  • 20 Jump Squats
  • 20 Merkins

Bear Crawl 25 yards, Walk 25 yards back to the BOP. I flipped the BOP and we knocked out the following at each cone:

  • 20 Bomb Jacks
  • 20 High Knees
  • 20 Jumping Lunges
  • 40 SSH
  • 20 Merkins

Mosey to Water Fountain:

  • 30 Dips
  • 16 leg step ups

Mosey to Best Buy:

  • Two 50 yard sprints.

I estimate we ran a total of 2.5 – 3 miles during the workout.

COT / Name O Rama / Announcements / Prayers / Praises

Moleskin –

There were 4 PAX who got the respect, of the other PAX saying “RESPECT!” during the COT. As I push myself, and get pushed by my fellow PAX through these beat-downs, I’m very appreciative to see these HIMs (the RESPECT PAX), push themselves and those around them.

The 50+ years young PAX are inspirational to me. It proves to me, that age is a number, the right attitude is a mindset, and through a disciplined approach to how I live my life, I too, can endure a beat-down for years (and hopefully, decades) to come. Thanks men, for leading by example.

DaVinci – Thank you for the opportunity to Q.

#CoopStrong

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A Res-Q for Birdcage, at the Coop.

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Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.

Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.

0515, disclaimer, then off we go…
Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.

ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed)
ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed)
ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill
ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)

Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.

NMM:
As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…

Helmet, out.

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8

The Colosseum 2017.31

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This was an impromptu Q that I had forgotten I committed to while Seacrest was in charge, but I love to Q, so being reminded the night before made me a little happy (in my pants).  When training I like to focus on “tactical” strength or “functional” strength.  This means that you may be able to use the strength and endurance you cultivate during one of my workouts.  Today I covered picking up a lifeless body.

Mosey to basketball lot for warmup (simply for space reasons):  SSH, hillbilly walkers, windmills

Mosey to the bottom of the entrance hill and partner up for the main event:
10x Superman Squats (aka, squat picking up your partner from sitting to standing)
20x Jump squats
30ish Lunge walk holds then sprint to top of hill
Rinse and Repeat

Mosey to wall by the flag for 4 minutes of holds
6 in & B2W (you and partner alternate when one fails)

Mosey to half wall around back for quick dora, 100 Merkins, 200 LBCs, 300 squats
Start at edge of lot then run to wall do one muscle up and run back.

Last,  4 minutes of hold
Protractor 10deg & Support position on wall (alternate on failure)

And that’s all she wrote.  This was  a lot of fun.  Prayers and announcements.  Prayers for the guys at VC Summer that were told to go home (which suddenly got a lot more personal).  Prayers for the #Give2Give campaign and the hope that we may reach more guys and improve the quality of life for the Sadclowns that know no better.

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CSPAN visits Quagmire

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Conditions were pouring rain…and sort of raining like you might not want to get out of the car kind of rain…

Disclaimer

Spent the morning running and rotating the Q in reverse age order as it was miserable out (shared misery)

we got in about 3 miles, and plenty of exercises to 15 reps

Lots of laughs and #mumblechatter…exactly what I needed…thank you for the invite to Q

Sermon was on APE – A=Attitude, P=Performance, and E=Effort and how APE is our input into every situation. It is our responsability to maintain our APE and make a difference in our lives, our faith, our family life, our work, our church, etc…

COT/ prayer or praise/ BOM

 

 

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You Can Blame Dark Helmet

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The past few weeks have been anything but typical for me. Laid off from my job and then I planned to do a road trip which turned into the road trip from hell in many ways. But God was and is faithful and I made it back home safely and was able to get some drugs in that helped start the recovery process. That being said, I wasn’t sure about my q coming up for the first time at The Fort. But I had just qed at Laces In with the same illness, but didn’t know it. So I figured let’s go for it. About five minutes into COP I thought I might have made a serious mistake, but thanks to the many mercies of God I made it through.

COP was a bit of a blur but it included your typical:
SSH
Imperial Walkers
Hillbilly Walkers
Merkins
Windmills (slowly)
Moroccan Nightclub

After COP we made our way up the parking lot Springs Industries to find a nice flat spot where we could hang out for a while.

The next thing that followed was my theft of Union County (NC)’s Mindcrime’s invention. At center do five burpees, run, to one end and do ten merkins, come back to center, five burpees, run to the other end and do ten LBCs. Repeato until you’ve done ten rounds of ten merkins and ten LBCs. This quickly started to suck in the soup that is South Carolina in August. There was much hatechatter against the q, which makes me very happy and I know you’re working.

After much hate mumblechatter we stopped for a breather to talk about discipline and got a good word about how that ties into being a disciple both of our Lord and of life and making a difference in our own lives so we can make a difference in our families and our world. Aye!

Next up Cindy showed her ugly face and we made our way to the wall where much standing around was seen and some work was put in. Cindy went like this: ten merkins, ten dips and ten squats (or at least I think it was squats. Haven’t gotten my nap in yet). Go until q calls time!

Jekyll was threatening a coup so I wrapped up the sweat fest and we went into some stretching, weird yoga moves and other things to distract you from the fact that I just made you burn off a lot of calories.

Welcome Iron Man to F3 Nation! Thank you sir for your service to our country and for checking out F3 one day while at the park. Great first post!

Be sure to read the newsletter and keep up with all that’s going on at The Fort.

Thank you Bonsai for the chance to lead and I hope I gave you your money’s worth. As in time is money and I hope it was well worth your time.

DT out.

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Good times at Golden Corral

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The men were gathered, and two of my buddies crossed the Lake to come join me in Tega Cay for the great local of Golden Corral, Kenyan and Whopper.  My boy Whopper got to have his 1st post back in Charlotte since his last 6 months were spent in Texas for work.  Quick and easy disclaimer,  the group split for the standard 5 ruckers and 7 bootcampers. And we took off.

Mosey behind Harris Teeter for our warmup.  We did

20 SSHs – 2 burpees – 20 MNCs – 2 burpees – 20 IWs – 2 burpees – 10 Merkins – 2 burpees – 10 Peter Parkers – 2 burpees – 10 Parker Peters – 2 final burpess

Mosey to the side of that new tire store…I forget the name to the right of the HT.

Lazy Dora

Partner Up

Combined 100 merkins : Partner 1 = 10 merkins while 2nd partner planks. Then switch until 100

Combined 200 LBCs: 1st = 20 LBCS while other holds 6 inches. Switch until 200

Combined 300 Squats: 1st = 25 Squats while other partner holds low squat.  This one hurts by 300..

I asked Whopper to share a little about his experience without F3 for the last six months and he was kind enough to share about what it’s like to have been a man of F3 and then not have those guys to hold you accountable.

Since Lazy Dora skips all the running round two would include plenty.  We started with People’s Chair while the other partner runs around the building.  Keep the runs going when we switch partners and these exercises.

People’s Chair – BTTW – Wall Plank 90 degree hold – People’s Chair – BTTW

Final round, mosey to the front of the Harris Teeter. Lt Dan’s to the 3rd light.  Then bear crawl to the F3 flag.  The final 3 minutes were Ab Lab.

Announcements – read the newsletter!

Prayers shared and raised in the BOM.

An honor to lead!

Royale

 

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BackBlast from The Ranch 7-27-17

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16 HIMs showed up in the gloom to join me at The Ranch for my last Q/post until after I become a father of 4.

Mosey to the back of the school.

Warmup

  • 20 Side Straddle Hops
  • 20 Squats
  • 5 double count Merkins
  • 20 Mountain Climbers
  • Honeymooner
  • 20 Moroccan Night Clubs

Short Warmup so that we could get to THE THANG:

BOARD OF PAIN

Mosey Back to COT

Announcements

  • Last week of F3Dads this Saturday the 29th – NEED A Q or 2
  • Last week of QSchool next Tuesday the 1st
  • Effort to get VQs in September

Prayers/Praises:

  • Senator Tressel’s Sister & Brother in Law
  • Flat Tire’s mother (health)
  • Flat Tire’s wife – praise for new J-O-B!
  • Prayers for Bella (Ginsu’s soon to be daughter)

Thank you to the men who posted!

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