Tag: DaVinci

#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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8/11/17 Swamp Style

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Conditions were sweaty and humid…it felt like August in South Carolina

Gekko was the running and nobody ran with #HIM

Cornhole had 10 for his Ruck Q

I had 11 for the bootcamp

13 stayed for Romans 4 that Gekko Q’d

All had fun, you should have been there…

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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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Keep calm and no running

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So long story short… I haven’t been posting much this year, the last 5 times I posted I had Q for first 3 and Kenyan Q’d last 2 in a row.  Kenyan is training for a marathon.  After last week I vowed to have a NO-RUN Q  to be funny but it was harder than I thought.  In all seriousness, what I love about F3 is the constant variation which is truly the best workout for your body.  Cheers to Kenyan for pushing me to do what I need to do, not what I want.  As always also for being a good sport!

So the warm ups start right where we gathered of course.  SSH, Abe Vigoda, plank stretches, merkins and Moroccan NC.

Well I need a curb for the next trick and wouldn’t you know its all the way across the lot!  So naturally we did karaoke across so as not to run.  We start out with 10 curb dips, crab walk down the curb to an undetermined distance.  Repeat dips and shuffle back to start, repeat dips.  Next we did up downs with hands on curbs then feet.  To wrap up the curb we do 5 merkins with one hand/foot on curb and continue down curb in bearwalk.  10 more and return curb length opposite hand.  side shuffle to the wall for BTTW plus each pax bearcrawls one at a time to the end of the line and gets back on the wall.  Resting LBC’s then back on the wall plus CDD for added wall time.  Stroll back to front of shopping center for bearcrawl/lunges length of the center.  Lt Dan back the length.  Round up for Bearcrawl RIng of Fire and ab lab.  Special thanks to the PAX for sticking out my lunacy! For some reason, cant tag Dr Evil

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DaVinci Cones Redux

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Full disclosure: 6 of the Pax listed above were ruckers and their workout was led by NASA.

Today was the first time I’ve Q’d in a long time. I was a bit nervous, but have worked out all over this AO and sort of know the lay of the land. My Q Lane is more of the Set-It-And-Forget-It variety, and today was no different. With no further ado, here is:

The Thang

Long Mosey to parking lot in front of Old Navy. Circle up for some COP:

SSH, windmills —SLOW (you’re welcome, CSPAN), low slow squats, merkins, downward dog stretches, honeymooner, mountain climbers, peter parkers, freddys, LBCs

Mosey to the Valvoline for some hill work. Sevens or Jacob’s Ladder: merkins at bottom, bombjacks at the top

Mosey to the raised patio the the old Riverbleu only to find the ruckers using the spot, so it was off to Plan B. I had cones set up on the drive, one on either side of the fountain. Each cone listed 5 exercises and the required reps. Do the exercise, run a half lap to the next cone, do the exercise. And so forth until everyone had finished the circuit. Exercise were as follows:

Cone One:

  1. Slow Squats (20)
  2. Curb Dips (20)
  3. Mtn. Climbers (20 d.c.)
  4. Curb Derkins (20)
  5. CDD’s (20)

Cone Two:

  1. Imperial Wlkrs (20 d.c.)
  2. Jump Lunges (10/leg)
  3. Freddy Mercurys (20 d.c.)
  4. Flying Squirrels (10)
  5. Peter Parkers (10 d.c.)

Then we made our way to the Rivebleu raised patio for the following:

Divide up into groups of 3. First man runs the stairs, does 5 burpees, runs down the back stairs and back to the group while 2nd and 3rd man do squats. Then repeat with 2nd and 3rd man.

By this point, it was time to mosey back to COT for a couple minutes of ab lab. Freddys, Crunchy Frogs (demo and cadence from WitchHunt), LBCs.

Announcements:

Children’s Attention Home: Q or post to support these great kids who are victims of circumstance and are in need of positive male role models.

Delta signups have begun! Reach out to Wild Thing if you’re interested in joining a LKW team.

Prayers for pregnant Ms, for family struggling with addiction and recovery.

Moleskin

At COT,  I shared that today, 7/28/17 would have been my late father’s 75th birthday. In 2001, he died  of a massive heart attack at the age of 59. My father was a good man. A loving man and unfailing provider for our family. But he had personal struggles. He was an alcoholic. A workaholic. Never exercised. Attended church sporadically, especially during my years at home.

My dad didn’t have what I would consider close friends or a strong social network. He had a family, a career, a mortgage, two kids who stayed out of trouble. But he always struck me as lonely. Isolated. I daresay alcohol use was his way of self medicating: his way of trying to fill a hole and mask his feelings of isolation.

I am grateful to write here that I am not an alcoholic, although there was a time in my late 20s that I was definitely auditioning for the part. No one will ever accuse me of being a workaholic (though I do work hard). Though I may not eat the healthiest diet, I do post at workout consistently between 4 and 6 days a week.

But, perhaps most importantly to me, I have gained a strong network of men who support and encourage each other to become better.

My life is on a completely different trajectory.

I am not alone. I am not isolated. I am a grateful part of this community, and I thank each of you for being a part of my life.

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DPQ – New F3 Acronym (Don’t Poke the Q) Rad Brad’s Fault

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Rad decided it was a good idea the night before to start ragging on my Monday Q and that pre-runs should be required in order to get a decent workout.  Well, didn’t really need that motivation, but it definitely pushed me to add more weight to the flat bed relays.

Warm-up (or lack thereof):  2 songs played – one drove merkin count, one drove squat count
– The Police – Roxanne:  every time you hear Roxanne, drop it down to 6 inch hold, next Roxanne push up.  Do it for the whole song w/ plenty of instrumentals played at the 6 inch hold
– AC/DC – Thunderstruck (sorry DaVinci):  same as above, only squat and hold down on the word “Thunder” and then when you hear it again, come up but then immediately do calf raises until the next “Thunder”

  • Next up – flat bed relays.  Prior to the workout, Olaf, Lutefisk and myself hit Home Depot looking for some flat bed carts.  After being questioned by the manager on duty for some “shady-ness”, we convinced her it was cool and that we’d return all Home Depot assets post workout.
    We then proceeded to load up each flat bed w/ the following:  2 cinder blocks, an engine, a car battery, and about 3 bags of metal pellets (each weighing approx 15-30 lbs).   2 teams (one for each flat bed cart) – while one pax from each team pushed the cart the full length of the Home Depot parking lot and then back, the rest of the pax did as many they could of the following exercises (each exercise was done 3x, ie. 3 seperate team member flat bed pushes) – carolina dry docks, jump lunges, toe touches
  • 2nd station – wall sits between Target and Home Depot.  All pax held a wall sit until all of the following was complete:  each pax sprints to the opposite wall one by one, does 5 burpees and sprints back (then the next guy can go), each pax sprints to the opposite wall one by one, does 5 vertical jumps (touch the highest brick you can on the wall) and sprints back.  We then finished her off w/ single leg wall sits for 20 sec holds each.
  • 3rd station – moseyed on over to the fountain and did some new wave tabata (thx for the inspiration On the Rocks).  No timer w/ this tabata – our “timer” was 2 pax at a time doing suicides.  While they did suicides, the rest of us did the following exercises max rep – single arm row planks, diamond merkins, crab cakes, knee to elbow merkins.
  • Finished it off w/ all you got 50 yd sprints in front of Best Buy x 3 w/ a jailbreak to COT.

Thanks for allowing me to lead DaVinci.  Had a blast.  Left the pax w/ some words around making more time for what’s important.  I’ve been struggling w/ putting in way too many hours at the office, and have sacrificed time w/ my kids, wife and in the word.  I recently got my hands on a leadership book from a guy at work (Leading…for God’s Sake) and one of the passages states “If you are too busy for God, maybe you are busier than he intended you to be”.  Make the time.

ChaChing

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2017 Board of Pain at The Abyss – 7/19/2017

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17 brave souls showed up for everyone’s favorite summer tradition- the Board of Pain.   With the majority being first-timers I knew this was going to be fun.  There is not better representation of ‘You vs You’ than the #BoardOfPain.

The Thang: perform each exercise and the associated rep count.  You can not move on to next exercise until previous exercise is complete.  In between each exercise is a recovery run of 1/4 mile.  Below are the stats on the day.  Come back next week to compete against the others and yourself.

An amazing effort from all the Pax today, especially first timers.  The Board of Pain tests you both physically and mentally.  Below are resutls:

Prayers
Went around the circle and everyone Pax was asked to give a pray or praise. Too many to remember but they were heard.

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Sea Legs gets a Security Detail

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I’ve said it before and I’ll say it again, If you haven’t made it out to Sea Legs yet you are missing out. For my first post at Sea Legs I got to run across Buster Boyd Bridge and and witness some of Sky Q’s work in a beautiful sunrise. It’s a great AO, so set your alarm clock a few minutes earlier and get on out to Lake Wylie. As added incentive you’ll get some great 2nd F with some of the best #HIMs in the county.  Enough of the sales. Time for the meat and potatoes.

I arrived a few minutes early and scoped out T-Bones parking lot for some interval work. As I rolled in I shined the high beams on a couple of York County’s finest having a little conversation. I immediately exited the parking lot looking back to see if they noticed me.

Arrived to see some fellow PAX that I haven’t seen in awhile (great seeing you Axl and Hauschka). 0515 came, short disclaimer and off we went.

  • Warm-up: Run to Blucher* Circle and did a little loop around to T-Bones parking lot and then did 1 lap
  • As we lapped the parking lot I asked Witch Hunt if this was cool or if the police would stop us and ask what was going on. He said they were with the program, All good!
  • Workout: Intervals, run 1 lap (approx. .25 miles) at 10K or faster pace and then 1 lap recovery until time is called

My legs are feeling it and everyone seemed to “enjoy” the workout. Thanks for the opportunity Witch Hunt and please keep me in the rotation.

NMM

  • We ran laps around the 2 patrol cars for probably 30 minutes before they departed. I’ve never felt safer running which is saying a lot for me.
  • Great 2nd F conversation with Witch Hunt, next time I’ll let you speak
  • As much as DaVinci denies it, he’s a runner and likes it..I think
  • Great to meet you Never Never
  • Again, great to see Axl and Hauschka. I’ve missed you guys but it’s probably my fault I haven’t seen you.
  • Solid work put in by Andretti
  • Strava Art, look we made a pirate hook (as noted by DaVinci)

*Fun Fact, Blucher is the name of Frau Blucher from Young Frankenstein. Every time her name was spoken you could hear horses whinny in the distance. A common rumor was that her name Blucher meant glue in German (and glue is made from horses obviously) and is why the horses would whinny every time her name was mentioned.  This is one of the best ongoing gags in a comedy. To find out the real (less interesting) story click HERE. And if you haven’t seen Young Frankenstein yet, you are doing yourself a disservice. It is comic gold and some of Mel Brooks best work. PSA over!

Announcements

  • It’s all in the newsletter
  • The Delta
  • Lake Wylie Shirt order closes 08/02

Praise and Prayers

  • Prayers for DaVinci and his business’ focus
  • Prayer for Witch Hunt’s M (2.3 due November)
  • Praise for Zima and family fun last minute vacation
  • Prayers for injured PAX

Great morning to get better. Thanks to all who posted and to Witch Hunt for the opportunity.

Zima

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Fun filled morning at The Deep

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I have to admit I was excited to get the invitation from Royal to come out to the Deep and Q.  This gave me the opportunity to visit another AO and share the Bonsai Tree which deep down all Pax have a love hate relationship when they hear me call that exercise.

So I started out the workout with the typical F3 disclaimer, but really reinforced the part about pay attention to your body because it was already extremely warm and very humid.  Last thing I want is for someone to have a heat stroke.

After that bit of a warning we moseyed over to the track and football field for a little warmup and quickly I realized I left my wienkie at home so I had to try and remember everything I had planned.

Warmup:
SSH
Hilly Billy Walker
Merkins
…honestly I can’t remember if there was anything else

The Thang:
We started out with the first half of the Merkin mile and for the merkin count we did (9 merkins and 6 merkins) for laps 1 and 2.  The way this works is you do 9 merkins at the begging of the lap and then at the opposite corner you do 9 again.  Then on lap 2 you do 6.

After everyone completed 2 laps we moved over to the middle of the field and luckily there were flags placed out on the field 3 in a row going across the field and a series of about 8 rows (NOT BY THE Q) so we used them to do the following:

Start on one side an do a cross country skier action and you work side ways toward the first flag and then bear crawl to the next flag.  One you reach the end of that row jog up to the next row.

Row 2: Hop down the line moving feet apart and back together working down the line to the flag.  Repeat bear crawl until the end

Row 3:  Ski hop down to flag, repeat bear crawl

Row 4:  Face toward goal post with feet together and hop to the right toward flag, repeat bear crawl

Row 5: Face left and repeat same as #4.

Rinse and repeat back up the field

After completing this series of exercises we moved over to the track and did LBCs and flutters so I could catch my breath before the completing the merkin mile.

Complete merkin mile with merkin counts of 3 and 1

Move back over to the field where we partnered up and did the following:

Partner 1 put exercise band around waist and Partner 2 held band with resistance as #1 broad jumped to next row of flags.  Then partners performed 5 rounds of the Bonsai Tree each.  Rinse and repeat for Partner 2

Next Partner 1 has band around waist and with resistance from P2 runs to the second row of flags (approx 30 yds).  Then P1 and P2 take turns doing hamstring curls.  Rinse and repeat going back.

At this time the sun was starting to peak over the trees and it was time to head back to the truck for some coupons (aka cinder blocks) and grab some water.

After grabbing the blocks we started with over head carry as we worked our way around the school stopping to do various exercises such as chest press, LBC, upright rows, wall sits.  However Olaf decided to bring his poppers with him and thew one toward the Q while on my six so we had to stop and do burpees for his shenanigans.  After several exercises we would continue make the loop around the school with overhead carry while moving.  We also stopped for balls to the wall and burpee box jumps (do a burpee and then jump on top of cinder block then jump to other side of block and do another burpee (repeat 5 times).

After completing the loop we ended back up at COT just in time and maybe a minute or two more of extra credit.

Lots of prayer request where thrown out for Pax and families including Lutekfisk mother, Cornerstone’s 2.0, jobs and 2.0s and Ms.

Gentlemen it was an honor to be invited to Q and lead a bunch of #Hims.  Thanks to the fellow Fort Mill (Lake Ridge) pax for coming out and thanks to Lake Wylie pax for showing as well.  This is a great AO and I encourage others to go out and check this place out.

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Oshi Shinobu

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What a great morning for a workout with 14 men at The Swamp.  We quickly split off as Ruckers, Runners and Bootcampers.  A short mosey led us to our 1st stop for the warmup:  15 SSH, 3-burpees, 10 Windmills, 3-burpees, 10 Moroccan Night Clubs, 3-burpees, 15 SSH, 3-burpees.

Good and warm we mosey’d to backside of Jush Fresh to the stairs.  Partner Up.  P1 Holds Plank, P2 runs stairs, Flip/Flop; P1 Flutter Kicks, P2 runs stairs, Flip/Flop; P1 Hello Dollies, P2 run stairs, Flip/Flop and finally P1 Wall Sits,  P2 runs stairs, Flip Flop.

Short stroll to the Fountain w/a round-a-bout version of 4-corners.  Working in Decending order w/4-stations;  8, 6, 4 and 2 reps at ea.  Starting at Fountain, Incline/Decline Merkins, run to top of lot, Squats, run around to fountain, step-ups (ea leg), run to bottom of lot, burpees and back to fountain.  Rinse and repeat to next descending count.

I wanted to do something a little different with the PAX this am and introduce a little Jiu Jitsu warmup so we mosey’d over by the Q’s truck and pick up some Martial Arts belts.  Partner up, P1 places belt around himself and sprints while P2 offers resistance by holding him back across the lane.  Rinse&Repeat x 2.  From there we demonstrated what each warmup is for and how to execute it in BJJ with:  seated shrimping, breakdance, alligator crawl, gorilla walks, leg drag drills and finished w/another bout of the belt resistance drills w/new partners and ab-work.

COT

Always a struggle getting moving in the am and putting our bodies through the workouts but love the results and who I get to do it with.  In Jiu Jitsu we always finish w/a bow and handshake to one other with the statement of “OSS!” also known as “ossu”, means Oshi Shinobu, which conveys the idea of “persevering when pushed”. In other words, never give up, have determination, grit and withstand the most arduous of training.

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