Tag: Decibel

Run through the RP

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Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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Sally Visits Bermuda Triangle

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We had 10 for a tour of the Campus of Bermuda Triangle.  It was my first visit to this awesome place so I wanted to take in all the sites.  Next time I will definitely explore the behind the school area we didn’t get to.

F1:

Mosey to the side of the school and circle up:  Cherry Pickers with a chain break at the top x15, imperial walker x15, windmill x15, plank, mountain climber x15, hold it, peter parker x16, hold it, parker peter x16, hold it and mountain climber x1 to even out the numbers.  Pax was lucky I didn’t go add one to each exercise (OCD anyone).

Break into two groups and indian run back to gravel path, then switch to bear crawl/crab walk indian run (this was a cluster so we moseyed to the basketball court).

Q up Sally.

Do Squas to Moby’s song Flower (when he says up you go up and down you go down).  The song almost 4 minutes long.  Pax took care of business.  Then do a lap around the gravel path.  LBC until six is in then x20.

Rinse and Repeat with Merkins (this sucks)!  Then lap again.  Hello Dolly until six is in then x20.

Rinse and Repeat with Dips.  Then lap again.  Freddy Mercury until six is in then x20.

Break into 2 teams of 5.  Do a Crab Walk and Bear Crawl Race on basketball court with prizes at the end.  The race was to close to call so all Pax received a price of 10 burpees.

I want to thank all Lake Wylie and York Pax for the welcome with open arms.  I have been doing more and more with the Lake Wylie Pax and they are a great group.  If you ever get a chance to join this group you will always get a quality beat down with great fellowship!

 

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What’s The Plan?

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We had 11 strong for a beat down at the  Abyss.  The pax was unsure if I knew what the plan was until we approached the workout written in chalk……then they knew.

The Thang:

Mosey in the parking lot with a sudden turn to make the last 1st and the 1st last.  Mosey some more and do some toy soldiers and karaoke.  Then mosey behind the school and circle up.

Imperial Walker x15, Cherry Pickers with a chain break at the top x 15, slow windmills culminating in a stretch, plank to mountain climbers x10, plank to peter parkers x11, plank to parker peters x11 and plank to mountain climber x1.

Mosey near the playground for a choose your own approach work out written in chalk:

100 merkins, 100 squats, 100 dips, 50 pull ups , 30 hanging knee lifts, run up the hill backwards 3x and run around track 3x.   Complete in any increments you would like.

When completed do 25 LBC, 25 Freddy Mercury, 25 Hello Dollies and 25 heels to heaven.

Mosey to grass hill and Jacobs ladder with alternating lunges (1 up to 7) on top and burpees (7 down to 1) on bottom.

Thank you for the opportunity to lead.  It was fun!

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Frozen Shart Run

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Apparently according to reliable source if one farts when it is 20 degrees below 0, it will freeze to you pants… try at your own risk.

We met at Foodlion did some Broga, ran down the street, around the ‘hood and back for about 2.7 miles.

Good times!

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Buffet at the Poopdeck

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5 Pax came out to a cold day in the gloom.

I decided to bring a Golden Corral classic to the Poopdeck.

COP

The usual assortment of SSH to warm up, Imperial Walkers, Moroccan Night Clubs, Windmills, Squats, Peter Parkers… maybe some more.

The Thang

9 rounds, Burpees, Merkins, LBCs, CCD, Squats, Elbow Plank, American Hammer, Peoples Chair with OHP, SSH with adding an exercise and reps to each added exercise (so 1.) 5 burpees, 2.) 5 burpees, 10 Merkins, etc.,) with a run around the parking lot in between each round.

Finished up with some Abs

Read your newsletter, and thanks Peg for the oppurtunity.

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Capture the Dodgeball Bear Crab Crawl

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Not feeling well and with three Qs in four days, YHC almost requested a substi-Q, but decided against it. Knowing I would need to be up and moving for the Wednesday Q Source launch, what better way to guarantee my attendance than having me Q the workout before? So I dug through past workouts, found one that was fairly straightforward yet enjoyable, modified it, and prayed it would work out well.

0515, and a whole bunch of PAX posted, as is the standard for Abyss these days. Short disclaimer given (I think all the points were made), and off we moseyed out of the parking lot, toward the entrance, wrapping around the island for side shuffles, flap jack, then heels to butts, knees to chest, and toy soldiers. Circle it up in a random area behind the school before we got to the “track.”

Truth be told, the delay in the writing of this backblast has led to the forgetting of what was done in COP. Vaguely remember SSHs, windmills, MNCs, merkins, and maybe some downward dog/stretching. I don’t know. We warmed up.

Quick mosey around the school to the middle of the track for the Thang:

Flag capture the dodgeball bear crab crawl

PAX were divided into two teams. Every PAX received a length of fabric to use as a flag/tail (think flag football). A dodgeball was placed inside the perimeter of a hula hoop (to keep it from rolling away) roughly 20 yards from the “start” line. Cones were lined up to mark the outer limits of the course. Rules were simple-ish:

  • Complete the buy-in exercise
  • Bear crawl to the ball (or equidistant to the ball if somebody else got there first)
  • Crab walk back to the start
  • The team that gets the ball back to the start “wins” that round and does half the penalty
  • Losing team gets the full penalty
  • Any time you lose your flag, you have 5 burpees on the spot (even if you step on it yourself)
  • Forward passing after losing a flag is not allowed (this was Omaha’d in later)

After every round, PAX ran a lap for good measure.

Buy-in exercises:

  • 50 merkins
  • 50 squats
  • 50 CDDs
  • 50 monkey humpers
  • 50 werkins
  • 30 lateral lunge leg lifts

Penalties:

  • Odd rounds: 20 donkey kicks for loser; 10 for winner (teams tied first round due to rule confusion and all did 10)
  • Even rounds: 20 jump lunges/leg for loser; 10 for winner

Mosey back to to COT, arriving at exactly 0600 (as though I planned it).

Quick name-o-rama, announcements, and prayers. Apparently YHC was rushed to get out to Q Source, so apologies to any PAX who didn’t get to share.

Thanks for the opportunity to lead, Copyright, even though I was scheduled by Bones.

~Jedi

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Nothing but Poopdeck

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I have been skipping Thursday’s of late because I almost always work from home that day and have been choosing to sleep in a bit and go for a run as a change of pace so it was nice to come back here.  I believe the Poopdeck was the 2nd “Lake Wylie” AO I ever posted.

It was chilly this morning and felt even colder because of the recent warm weather we’ve been enjoying, but that didn’t stop the other 8 PAX who joined YHC for some fun at the Poopdeck.

I gave a better-than-usual disclaimer since we welcomed back kotter Twitch and we did and Indian Run/5 merkin mosey to the upper parking lot.

CoP

  • Windmills (Abe Vigoda) x8
  • SSH x25
  • Low-Slow-Squat x12
  • Plank (1-2-3 count to x12)
  • Into 6″ Plank (1-2-3 count to x12)
  • Crab Cakes x10
  • Diamond Merkins x5
  • LBC x15

I chose a distance of about 50 yards (between 2 light posts) for the remaining routines.

Partner up, the 1st routine consisted of crawling under and jumping over.  1 PAX would be in plank position while his partner crawls under him, then he drops to 6″ hold while his partner jumps over.   Back to plank and you get the idea. Repeat x10 and then both he and his partner would Bear Crawl to the other light posts and the other PAX would perform the exercise before Bear Crawling back to the 1st light post again.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Mosey back (this was the break).  Repeat.

Next up, I had one PAX plank again while the 2nd PAX did 10 incline merkins with his hands on his partners back while he holds plank.  Once finished, crab walk to the light post, swap, repeat, and crab walk back.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Instead of the Mosey back I just had them repeat the 10 Burpees and sprint back “AYG” to the 1st light post again.

The last set consisted of decline merkins x10.  1 PAX would hold the legs of his partner while he did merkins (wheelbarrow merkins) and the PAX holding the legs would do x10 Squats.  Once complete, wheelbarrow to the lightpost, swap, repeat, and wheelbarrow back.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Repeat.

I then told half the PAX to hold Al Gore while the other half did 30 squats and then vice versa.  We then did a lunge walk about 100 yards or more before the mosey back to CoT.

We had 2 minutes to spare so I called on Ice-T for some ab work and we did 10 Big Boy sit-ups OYO, I called out x10 Hello Dolly’s IC and Twich finished us off with 10 American Hammers.

Well done everyone.

CoT

Ice breaker this weekend, Pre-Blast for the Yeti is out, Qsource on Wednesday and Saturdays.  Prayers for Iced-T’s grandmother and health for all those that are sick and still getting back in the groove after the holidays.

Thanks for getting me back out to the Poopdeck Peg!  Hopefully you can make it next time!

-Flux-

 

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Tabata Thursday

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Seven men met at Fort Mill High School (with the Q coming in hot) on a perfect December morning and got back on the horse after the holiday indulgences.    Here is what they did.

The Thang:

After a quick disclaimer, the pax did a light jog to the band parking lot and circled up for COP:

All in cadence:  SSH x 25, windmill x 15, Imperial walker x 20, merkin x 10, squat x 20.

Mosey over the lighted grass field for Tabata.  8 exercises, 8 sets each, 20 secs work and 10 secs rest each set.  The exercises were:

  1. Carolina Dry Dock
  2. Freddie Mercury
  3. Squats
  4. Mountain Climbers
  5. Flutters
  6. Jumping Lunges
  7. Merkins
  8. Burpees

End with the body destroyer for 90 seconds.

COT

Moleskin

Man, I love winter.  Growing up in NE Ohio, winter was OK until about mid-January and then I was done with it.   Here in the south, it’s just the opposite.  I can’t wait for the fall and winter after so many months of heat and humidity.    For me, F3 is the best in the cold weather.  A lot of guys avoid posting when it gets cold out, but they are missing out.   Once you get warmed up, that brisk air feels soooo good.

I’ve done this workout a few times now and really like it because it’s easy to plan and can be done anywhere.  You can also vary the difficulty depending on what exercises you do,  and in what order you do them.    We had a motivated group who went after it today and still had enough energy for good mumble chatter.    It was a pleasure to lead them as always.

Announcements:  Qsource coming to the Fort.  Read your newsletter for the details.

We prayed for those struggling during the holiday season, safe travel for everyone, and for patience at home.

 

 

 

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Movement keeps one warm

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21 gathered at Laces Out and Laces In – 8 and 13 respectively – to prove the theory that movement keeps one warm in chilly December temperatures.

YHC had promised site Q for months that I would take a Laces In Q and it was great to finally fulfill that with such a strong group of PAX and make it through with good fellowship, a little mumble chatter and 45 minutes (or an hour for the 8 runners) of getting a little better than we were the day before.

After a disclaimer and delegating the assumption of risk to all gathered, we moseyed to the FMHS Band parking lot for COP:

COP: Moroccan Night Clubs IC x 20, arm circles – forward and backward in varying quantities, SSH IC x 30, Merkins IC x 12, Windmills IC x 15

Mosey back to the Stadium entrance for Jacob’s Ladder.  Since our workout was 12 days before Christmas, it only seemed fitting that the exercises add up to 12 instead of 11.  YHC, therefore, modified the ladder, given the date on the calendar.

Burpees at the bottom – 11, 10, 9, 8, etc.

Lunge Walks uphill to the 2nd lightpole (crowd pleaser )

Carolina Dry Docks at the 2nd lightpole – 1, 2, 3, 4 and mosey back down

Mosey to the main parking lot for a little partner Dora

100 merkins total – Partner 1 starts, partner 2 does a roughly 120 yard shuttle run  – switch until 100 is reached.

200 squats – Partner 1 starts, partner 2 runs, you get the idea

Had a plan for 300 as well, but YHC was compelled to call an audible at 5:57 (time ran short) to head back for a little ab work…..but just a little.

Boxcutters IC x 30, American Hammers IC x 15, and a body destroyer promptly executed at 5:59 AM.

There was much movement, a little chatter, varying amounts of sweat and a few comments in the days that followed relating to the amount of lunge walks – complimentary of course.

Announcements – Christmas Eve convergence – 12-24 at the Abyss – Palisades Park Elementary and Q source begins on Saturday 1-5-19.

Prayers for all traveling for the holidays.

Relatively new to leading workouts, it was great to see some #HIM’s who, years ago, were encouraging of this serial runner guy to get out of his comfort zone and go do something else.  You each know who you are.  Thank you.

My thanks to Lil’ E for the opportunity to lead.  It was a privilege.

Cyclops

 

 

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300 and more at Alcatraz

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Two of the Fort Mill famous Run and Gun Musketeers led Saturday’s Alcatraz workout.  One, Mainframe, has been a solid, regular poster and another, Bolt, has been fartsacking too much and turning into a Kotter Q (only posting when Q’ing). Bolt arrived early to lay out his goodies.

Solid plan in hand from both. Mainframe led out testing everyone’s stamina.

Started with a lap around park then back to parking lot for normal starters – Windmills, Hillbilly Walkers, SSHs, Merkins, Mountain Climbers, and MNCs.

Warm-ups done, onto the “300”. Pretty simple concept, 10 exercises, 30 reps each. The focus was on legs and abs. The plan was to run suicides after every 2 exercises. 3 line suicide with 10 seal jacks at each line.

Exercises for the 300 were: Smurf Jacks, Flutters, Bomb Jacks, Tiny Os (15 each way), Plank Jacks, Big Boy Sit-ups, Jump Squats, Box Cutters, Monkey Humpers, & Hello Dollies. We had to skip the suicides between the last set in order to stay in the :30 time window. (It’s amazing how we get used to 20 reps on most exercises… so pushing past for another 10 can really bring about the mumble-chatter).

Bolt took over with sandbag mania , duct tape wonders at 4 of 6 stations. Pairs went to each station and did work during a time frame of about 2 minutes. The actual time was determined by the pair of PAX either carrying sandbags down the parking lot with burpee stops and/or the pair of PAX working and dragging the 140# Worm sandbag across the field and back. (trust me, that sucked). After each performance, met in the middle for some ab work, then broke out back to the stations.

The 6 stations were: sandbag carry with at least 3 burpee stops, sandbag American hammers, playground hang (as long as you can), 10# sandbag each hand or cinderblock burpees, Worm drag, Balls to the Wall.

Implementing individual stations, it should be noted, has it’s positives and negatives. It can offer some creativity. It allows for PAX to workout at their own pace. If paired, builds comraderie. But the Q has to be aware that he is no longer “directly leading”.  PAX may not push at the stations as much as if the Q was leading. Q’s should make sure they are mixing up their Q’s over time.

As a write this BB, I can tell you I am really sore in the thighs and lower back. Pushing up the rep count will do that and should be done periodically. Mixing in something unusual like a 140# Worm pull will definitely work new muscles.

Thanks to PAX for their effort. Had some good mumblechatter. It was highly unusual, but this Alcatraz stayed in the parking lot for the full hour. I’m pretty sure that won’t happen again. It was great meeting again some new PAX. Keep posting and Q!!! Thanks to PAX for helping Bolt cleanup.

COT –

Decibel requesting support with the breakdown of Badger’s business. This is what F3 is all about. Support your brothers, do what you can.

Cornerstone still collecting bandaids for the Children’s Home. Xmas party was same today, now happened, and looked like a very good time. Join Bolt in Paradise every Saturday 3:00 pm to workout and interact with the kids of the community. Volunteer at the afterschool tutoring and homework at Bethlehem Baptist every Monday and Wednesday 3:00 pm.

Bolt spoke of his fartsacking  and thanks Jekyl for the kind words about his involvement in the Paradise community. PAX, always speak up about your brothers and the good things they do.

Mainframe took us out. PAX met at DD for some F2.

 

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