Tag: DaVinci

Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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Still in Abyssness

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I seem to keep having my last Q in the Carolinas at least once a week now. Gonna need to stop calling it that until I got a final date for when I leave. Bones gave me the Q for abyss at sea legs, came up with something on the spot that went more or less like this today-

Mosey to basketball court, COP

Mosey to the back road. At top of back road, tried having us do rugby sprints, learned its kinda hard to do it coming downhill, didn’t realize the angle was as steep as it was when trying to stop suddenly for six inches. Did this all the back to basketball courts

WIth a partner, each man does 30 pullups  altogether, switching off to run to give breaks between sets. I love my pullups, and 30 is ambitious I think for most people.

After this went on to main event. Tried explaining the whole routine before starting, but learned it was alot easier to just go round by round and have the PAX follow along till the habit picked up.

ISLAND HOPPING

4 islands nearest us in parking lot, do a set of an exercise and run to next. then,Far away islands, run to each and do 15 LBCs.  last island near middle by COT, 10 burpees before moving on to next round. rounds were as follows:

1.10 merkins

2.20 squats

3.20 monkey humpers

after going through one cycle of this, PAX had it down pat. 10 minutes, left, started over with intention that everyone do as much as they could before time. Pax in lead got to monkey humpers again before COT called.  As usual, Jedi was beast mode and in the lead and never looks like he’s dying haha.

Had lunch with Qbert today who was present, I asked him what the general impression was of ” a whopper Q”, if it had any general characteristics . He answered that it was that nobody ever knew what it was going to be or what to expect. Really, Really glad to hear that because honestly, my biggest thing that I want to avoid at all costs, is to be too predictable or cliche when I lead the beatdown. So its good to know.

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Lots of balls at the Swamp!

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Short notice Q for the swamp bootcamp this morning could very well be my last before I move to Everett Washington. A lot of Ruckers, only 5 of us for the boot camp.

Thang:

COP

mosy to target balls for the main event:

one armed merkin each arm and a regular merkin at each ball, running between each

15 squats and bear crawl to each ball

5 burpees and lunge to each ball

10 monkey humpers and crabwalk to each ball

last thing we did I beleive is a variation of belching, sprint to each ball and drop to 6 inches, sprint forward and repeat when Q says go. That one actually was pretty intense.

Kept things simple but painful.

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GC 7/10

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7 bootcampers and 5 ruckers showed up for the buffet.

After a disclaimer by Olaf, we went our separate ways and bootcampers mosied around HT and started COP.

COP – MNC x 15, IW x 15, LSS x 10, Merkins x 10, PP x 15

We then made our way to HT where YHC had set up some cones for the main event.  PAX did 7s (but really 8s) of big boy sit-ups and burpees, bear crawling to the first cone and crab walking back.

For the main event, PAX did suicides starting with 1 SSH x 10, 2, 1 SSHx 10 Plank Jack’s x 10… Building up to 4, 3, 2, 1 SSH x 10 plank jacks x 10 bomb Jack’s x 10 and ski abs x 10.  We then rotated through again with squats, lbcs, monkey humpers, and diamond merkins.

After the main event we sat on the wall a did some burpees, and finished up with some mary.

Met up with the ruckers for COT.  Sweti coming up, read your newsletter.

Thanks decibel for the opportunity to lead

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2 Year Anniversary of The Abyss

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Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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Gym Jones and a little DORA

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It’s been a while since I’ve been back to my old stomping grounds at The Deep and thought this would be a great way to warm up for BEYOND coming on Monday. 9 PAX answered the call in The Gloom. Here’s what went down:

Quick Disclaimer and Mosey over to the parking lot in front of The Office (slight location adjustment was needed due some leftover splashed merlot).

A brief warm up followed.

THE THANG
A while back Facebook into me to Bobby Maximus and some of his Gym Jones challenges. It goes like this: Set a timer for one minute. Starting at one increase by one Burpee every minute until you can no longer complete the number of Burpees in that minute. This group pushed themselves to the limit and made it 15! For those who don’t want to do the math that’s 120 total Burpees

With all the PAX sucking wind we slowly moseyed over to the building and partnered up for a little DORA. With a partner complete 100 Dips, 200 Squats, and 300 double count Flutters while their partner ran to the parking island and back.

With the PAX sufficiently smoked, we moseyed back to COT.

MOLESKIN
F3 has impacted my life in more ways than I can count. I shared today that for most of my life due to various factors including being bullied, I have never had the confidence to look people in the eyes while speaking with them. I didn’t feel worthy. It felt intimidating. While I’ve held leadership positions, I’ve never known what it took to be a leader. F3 has given me the confidence to finally do that. The mental shift that happens when all of a sudden you lead and others follow is life changing. It’s downright empowering. These 45 minutes or hour leadership sessions have not only impacted my relationships, but my professional life as well.

There’s your preview for BEYOND. Check out the next BB for PART II.

Wild Thing Out.

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Broga, Tater Special, and Quagmire Handoff

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The plan for several months has been for YHC to receive the shovel flag for Quagmire sometime in May. Eventually, the 14th came out as the best option, so it only made sense when the call for a substi-Q went out on Friday that I should rise up to the occasion. Given the recent arrival of two new Monday bootcamps in the region, you never really know how many to expect come 0515. We had a respectable size (with 4 respectable PAX), with 11 posting to what turned out to be a beast of a workout.

(Mostly) full disclaimer given, with promise of no crawling (especially low crawls) and no balls-to-the-walls. Promise was given to start slow, but no promises for the time after the warmup.

Warm-o-rama

Long-ish mosey around Home Depot, behind Target, and out to Books-a-Million.

Rather than the standard exercises, today’s warmup was a couple sun salutations, replacing with the manly F3 names for poses because, well, Broga.

Once warm and limber-ish, we did a short mosey to the fountain for

The Thang

Twelve cones were spaced somewhat evenly around the fountain parking lot, including one cone on each traffic circle. On each cone was an exercise with a rep count. I referred to the workout as the “Tater Special,” as I got the idea from one of Tater’s Qs several months back. Basically, PAX run to the first cone, do the exercise, and return to the start. They then run to the second cone, do the exercise, then the first cone, do the exercise, then back to the start. And so on. Pretty simple. Not super original. But it’s great for PAX who want to push themselves, those who are recovering, and those who are new. Everything was modifiable, and everybody got a good workout. The exercises that were reached (I’m leaving out the ones that weren’t in case I bring this back…):

  • Burpees x 5
  • Jump Squats x 10
  • Merkins x 20
  • Freddie Mercuries x 30 double count
  • Prison Cell Burpees x 5
  • Jumping lunges x 10 double count
  • Diamond Merkins x 20
  • Flutters x 20 double count
  • Breakdancer Burpees x 5

That’s as far as the fastest men got. For those doing the math, that works out to 45 burpees, 80 jump squats, 140 merkins, 180 Freddies, 25 PCBs, 40 jumping lunges, 60 diamond merkins, 40 flutters, and 5 breakdancer merkins, plus over 2.5 miles of running. It doesn’t actually look like that much, but we felt every rep.

Grab the cones and quick, er, modified quick mosey back to COT.

Announcements, etc.

  • Cannoli Run on Saturday, Patriot Run on Memorial Day, if not doing Patriot Run, do the Murph pseudo-convergence.
  • Prayers for MOAB and ChaChing’s Ms, both of whom are fast approaching due dates for baby #3.
  • Prayers for wisdom and discernment, as well as trust and confidence, for, well, all of us.

We handed off the shovel flag after that. DaVinci had some great words; YHC didn’t. No surprises there.

Honestly, though I’m excited to take over as site Q, DaVinci’s are some big shoes to fill. Great leader, quiet and would prefer to sneak by under the radar, he is not one to be underestimated. Loyal, reliable, and solid, all would do well to learn from this HIM. It is an honor to get to follow after him.

 

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Fast! Baby Laps!

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What does that mean? First, shout out to Hauschka for the invite to Sea Legs. After attempting a route through Palisades for 20 minutes the day before, I decided on an oldie. Lets run in circles around the school real “fast” and then do baby laps for recovery. So we did that for 45 minutes. Great to see Tater, Royale, DaVinci and Haushka. It’s been awhile but it’s been my fault. Need to resist the fartsack more. Should be easier with the weather picking up. Take a peek at our Laps Strava Art below.

COT was great with some open an honest requests for prayers and praise. Nice to know this brotherhood exists to lift each other up.

BOM on Royale!

Thanks again Hauschka!

Zima Out!

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What was Paula Abdul doing at the Poopdeck!?

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There were 11 PAX including Adretti, who we lost to I.R. a couple months ago, at the Poopdeck on a nice Thursday morning.

At 5:15 sharp I gave  a quick dislamer we moseyed to the gravel-filled parking lot below where we circled up for some cadence exercises.

Warm-A-Rama

  • SSH x20
  • Moroccan Night Clubs x20
  • Windmills x10
  • Imperial Squat Walker x10
  • Evil Lance Armstrong x20 (10 each leg) Got this from our F3 Plano brothers.  It consists of extending 1 leg out 6″ off the ground and then doing a Freddy Mercury with the other leg.  And then switching legs.  It pains so good.

1st exercise: Spartans runs

After warming up a bit I discussed our first exercise of the morning which were some Spartan runs.  I had setup some cones about 100 yards apart.  We were going to sprint 100 yards “AYG” and then 20 merkins (5 each of wide, normal, diamond, ranger).  We repeated this 5x. Grand total 100 varied Merkins and a whole lot of heaving breathing and a couple of premature starters (Royale, Wolverine).  I wonder….

2nd exercise: Del Brown

I had some additional cones setup 25 yards apart.  We were to do 5 diamond burpees, crab walk 25 yards perform 5 wolverine burpees (thanks to our false starters) crab walk back 25 yards and do 5 more diamond burpees.

We did this 2 times, although I felt bad and called and Omaha on the Wolverine burpees during round 2.  I figured once was enough punishment.  Grand total 5 normal burpees, 20 diamond burpees, and 5 wolverine burpees, and 100 yards of crab walking. FUN!

3rd exercise: Paula Abdul!

Yep, she was spotted at the Poopdeck and as it turns out, I think the Poopdeck is just where she belongs.

I had 6 cones about 50-60 ft. apart.  Each of the 6 cones had an exercise written on them.  In typical Paula fashion, we were to Bear Crawl to the 2nd cone, perform the exercise, and then Crawl Bear back the 1st cone.  We were going to do this until we got to the end.  So, 2 cones forward 1 cone back, breakdown as follows:

  • Cone #2 – 15 Flutters IC
  • Cone #1 – 15 “Hand Clap” Merkins (did we skip this one or did I just black out?)
  • Cone #3 – 10 Crab Cakes IC
  • Cone #2 – 15 Flutters IC
  • Cone #4 – 10 Donkey Kicks
  • Cone #3 – 10 Crab Cakes IC
  • Cone #5 – 5 Kraken Burpees
  • Cone #4 – 10 Donkey Kicks
  • Cone #6 – 10 Jumping Spiders
  • Cone #5 – 5 Kraken Burpees

Then a nice mosey back to CoT for 4 minutes of “Ablab” where 4 of us called out some exercises which ended up consisting of LBC’s, Dying Cockroaches, Flutters, and Big Boy situps.

We finished up with the tycial Announcments, Praises, & Prayers.  We prayed for our children, specifically, prayers to overcome struggle as they grow into adulthood.

This was  a tough workout, we all survived and got better.  Shout out to Andretti’s for making it through a tough workout to return to.   Thanks for the Q Peg.

Until next time…

Flux

 

 

 

 

 

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