Tag: Decibel

Webb-o-Rama and Snake Hops

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The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

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And, yes, we ran

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The Thing:

We had 4 or 5 in prep for Ragnar head out on the trails. Most everyone else headed to Wally  World. Flat Tire reminded the Pax to pickup relief supplies while at Walmart for the team headed to Florida. Our prayers are with them and the people they will touch while helping out in the disaster area.

COT:

We finished up with a ball of man.

Prayers and Praises – All kinds of praises and prayers today. Family, marriage, health, Irma, the F3 Columbia mission team diverted to Florida, kids in school, etc…

It was a pleasure running with these guys!

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Boo Boo Bears and Other Things

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The downpour 30 minutes before start time didn’t deter 9 PAX from posting for a soggy morning at Golden Corral. At 0515, four split off to do what ruckers do (see that backblast below), while five stuck with YHC for a disclaimer that they all knew the disclaimer. Once that was cleared up, we went for a mosey around to the back of Red Bowl for a quick warm-a-rama.

15X windmills, in cadence

12X hillbilly walkers, in cadence

12X merkins, in cadence

Moved over and lined up with the end of the building for side shuffles and jump squats. Three side shuffles facing the building (going left), then jump squat, half turn, jump squat, half turn, squat, then three more side shuffles, the length of the building.

At the other end, we dropped to plank for some clockwork merkins – one merkin for each hour on the clock, turning in the plank like the hour hand. On odd hours (1, 3, 5,…), we did normal merkins. On even hours (2, 4, 6,…), we did pseudo-planche merkins, because why not? Once that was done (with a fair bit of “my wrist doesn’t do that” mumble chatter), we returned from whence we came…more side shuffles and jump squat turns, this time to the right. Gather together and mosey on around Harris Teeter to the front parking lot (near an awning, in case the skies opened up).

Gave the (ever encouraging) announcement that we would do “three or four rounds, we’ll see” of what was to follow. What followed?

The Thang

At the first island, 10 burpees

Bear crawl to the next island

At the next island, 10 jump squats

Bunny hop to the next island

At the next island, 10 breakdancer merkins

Bear crawl to the last island

At the last island, 10 step back lunges

Wrap up with 25 calf raises on the curb

Mosey back to the starting point to rinse and repeat

For round 2, take out the right leg. So…

10 one-legged burpees

Boo Boo Bear Crawl (it’s a thing, check the Exicon)

10 one-legged jump squats

One-legged bunny hop (Boo Boo Bunny Hop? Unlucky Bunny? No clue here)

10 one-legged merkins, flip to one-legged crab

More Boo Boo Bear Crawl

10 Step back lunge with knee lift (lunges are already one-legged, so no change there really)

25 one-legged calf raises

Mosey back (rejoice in using both legs for the mosey) to the start to flapjack, rinse and repeat, this time with left leg up.

After round three, we had six minutes left – not enough time for another round, but enough time for some weird squat lunge walk things. We discussed name options but didn’t settle on anything. Basically, hands stay in contact with the ground, and you duck walk. Really, you fully extend a leg to the side, slide across from a deep lunge, through a squat, to a deep lunge, then swing the now straight leg around to the front and slide back across. Continue in this manner to the end point (in this case, Papa Murphy’s). It’s fun. Especially after spending 20 minutes working legs.

With 90 seconds left, we did a quick mosey around the parking lot before reconnecting with the ruckers for COT.

 

Announcements

Nun Run. Sign up. Do it.

Invergence September 29. Convergence September 30. Be there (unless you’re on an airplane, like YHC).

 

Prayers

Continued prayers for those affected by the recent hurricanes. Pray too for the Colombia team that is now focusing on bringing supplies and assistance to communities around Tampa.

I will be traveling to Egypt and Kenya for meetings – not a mission trip, but a trip for the mission. Prayers for my M and 2.0s while I’m around the world for two weeks.

 

And that’s that for my third Q in ten days. Unilateral work is fun, but I’m glad I didn’t do it the day before traveling around the world. Thanks to Decibel for the opportunity, and to Senator Tressel for voluntelling me (and then backing out of coming altogether).

Jedi

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Clydesdales – Value Run

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Not much to add.  We had 3 options Value loop to Walmart, a trail run through Baxter and a pineapple run through Baxter.  All were safe and returned without any skid marks. Peace out!

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Windjammer Glory Run

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Record breaking 16 PAX at Tempo.  Dash to Windjammer and Back was The Thang.  Lots of 2ndF during the 1stF with a 3rdF pause in the middle to give thanks to Sky Q at the Windjammer Dock.

 

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Prayers:

Aging Parents, Marriages, Job Situations.

Much thanks given to Sky-Q at the dock this morning… Praise to the King.

 

Announcements:

G-Fit tomorrow at 1900

CAH Guidance Saturday Sept 2 at 1600

Invergence Sept 29th

Read Your Newsletter

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It Was Sooooo Humid Today…

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23 men gathered in the sultry SC gloom for another round of F3 at  Golden Corral.  Some rucked while others boot camped, but we all got a good sweat on this morning.  Here is what we did:

The Thang:

YHC  took the boot campers aside and stated their obligations for the next 45 minutes (don’t get hurt and  if you do, it’s your own fault).  We then moseyed for a dynamic warm up of knee pulls, ankle pulls, toy soldiers, arm circles, and lunge twists.  After we woke up our bodies, we mosey around the lot and found a good spot in front of the Piedmont Family practice for COP:

All in cadence:

SSH x 40, merkin x 10, windmill x 15, crab tags x 20, squat x 20, Peter Parker Peter x 20, diamond merkin x 20, side lunges x 15, wide arm merkin x 15, LBC x 20

Mosey to the corner of the lot for suicide repeats.  Run out and back to the first, second and third concrete islands.  Plank up when finished and wait for the six.  We did five rounds today with the following exercises in cadence between each round:

Round 1:  Carolina dry dock x 20

Round 2:  Diamond merkins x 10

Round 3:  Morrocan night clubs x 30

Round 4:  Can’t remember?

Round 5:  Burpees (10 OYO)

Mosey back to the start point for 5 minutes of Mary:

Hello Dolly x 20, Freddie Merc  x 20, Pretzel crunch x 10L/10R, Superman hold x 2

COT

Big group today – more than I expected.   It’s been a while since I’ve been here,  and even longer since I had the Q so was happy to get the call last night from Decibel.   I think we had about 15 boot campers and 8 ruckers.  Don’t know what the ruckers did, but they looked pretty tired at COT so it must have been good.    There was a lot of chatter today from Decibel and Falcon Crest, as well as from the usual suspects (Pusher, Funhouse, Change Order).  The humidity was in full swing and the heavy air made everything harder today.     The pax did a great job, though, and no one complained, when YHC called for the next round of suicides.   Well done, men!

It was nice to have F3 The Fort’s official historian couple (Lugnut and Spitz) in attendance as well as many, many new pax.   My hope for the new guys is that they take full advantage of all that F3 has to offer and that they become stronger men and leaders.

Announcements/Prayers/Praises

Read your weekly newsletter.  If you are not receiving the newsletter, reach out to Old Bay.

Prayers for the death of a brother-in-law, brother-in-law with cancer, a member of our NC pax struggling with addiction,  children going back to school and heading off to college

Funhouse  made a call for our local F3 pax to be leaders and mentors for young boys in our community.   Deacon called out the Pax to be men of action and not those who stand and watch injustices.

 

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Stinky Morning at the Golden Corral

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Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities.  The group split up evenly with two getting in some extra miles running.  After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:

SSH x20

Imperial Walker x20

Moroccan Night Club x20

Plank

Windmill x10

Next, we took a short jog to the top of the parking lot for some partner exercises.  First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:

CCDs

Flutter Kicks

Burpees

Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash.   A few almost lost their breakfast.

Next, we ran to the church parking lot for a round of Doral 1-2-3.

100 – Squats

200 – LBCs

300 – Merkins

we finished with 50 Moroccan Night Clubs and two rounds of step-ups.

Announcements:

Convergence this Friday at Harris Teeter

Prayers:

Ginsu & M safe travels and new addition to family

Those unspoken

 

Always an honor to serve!

 

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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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Tour of the Front 9 @ Tempo

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I let Gekko’s DM on twitter sit there all day. A call out to Tega Cay Pax that he needed a sub Q at Tempo for an injured Senator Tressel. Messages came in that several Pax were down range. You see, I had a scheduled fartsack for Thursday morning.  So I let it sit there. Silent. Crickets.

I’m not sure if it was the weight of the silence, or the guilt I would feel the next morning (something I call fartsacker’s guilt), or the fact that I just listened to Dredd and OBT talk about what a High Impact Men was on the Art of Manliness Podcast (Check it out HERE), but I started to put together a route that would be challenging.  Fishsticks chimed in and said he would put something together and I jumped in and said it’s already done.  Transition to Thursday morning.

THANG

0515 came and I outlined that we would run up Tega Cay Drive and then enter Tega Cay Golf Course at Number 9 Tee Box and then run the front 9 (Carolina Pines). We proceeded to hole #1 and ran the entire way through to #8 green and got back on the trail that led us back to COT.  Doesn’t sound exciting but there are so many quick elevation changes that your heart rate gets up quick and doesn’t come down until you’re back at Trailhead Park. It was a great morning and I am thankful for the guys who came out. As I mentioned to Falcon’s Crest, I wouldn’t be out here doing this without you guys.

MOLESKIN

As I mentioned above, before F3 there would have been no chance of me getting up and going for a run like that. I’m still a work in progress (I mean who schedules a fartsack?) but I’m trying to get better. The guys to my left and right are trying to get better and they encourage me. As I held back a little for some of the PAX (truth is I was having a hard time keeping up with Spud), they said they were fine and to go on ahead. I let them know that it ain’t about the workout for me anymore, so we’re cool. It was a great morning and I had the privilege in COT to hear praise after praise. Glad I showed up. Here are my notes:

  • Good work Decibel. You’re sick and you’re still coming out! Get well soon brother.
  • Falcon Crest, you just keep coming out. Keep it up and sorry/notsorry about the route. You’ll keep getting better
  • Spud is not human. I repeat! Not human! 🙂
  • Great to see you in the gloom Repeat!
  • Always a good time and chat with Fish Sticks
  • The Front 9 is hilly but I still think the Back 9 is worse (save for another Q)
  • Repeat mentioned that this route should be an official BRR training route. I think it is now.

Announcements (Check the newsletter as we went straight into praise reports)

Praise & Prayers

  • Repeat praise with the new baby
  • Decibel praise for his little girl’s light, energy and humor
  • Zima praise for family weekend in the mountains
  • Spud praise for a reprieve from work pressures

Always an Honor to Q, even if I avoid it at times.

Zima

 

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The Yard – Getting Hazy, Hot and Humid while getting better!

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18 Men came to The Yard and it was crazy Hot

YHC did short mosey to COP

We did some stuff with the Dice of Pain and got loose

We then moseyed to the playground and found a whole new area that looked like fun, so we did some dips and swing crunches

Moseyed back around the school and did some wall sit and shoulder presses

We ran through the jungle gym to have some fun, while PAX were planking.

At this point we were dripping wet. IT was a soppy mess out there.

Mosey to the long drive and good news was we were in the shade

we hit every light pole all the way down doing the exercises on the ground and did same all the way back. Ran over the normal 7:50 mark but everyone was cool with it.

Mosey to COT and did a couple ab exercises then namarama.

The PAX finished strong in the muggy heat.

Our man Gilligan wanted to take off, but a couple of HIMs, Freon and Old Bay hung with the man and he finished. Gilligan shared with us that he is not the most fit guy but wants fellowship. We prayed for Gilligan, who in own words is not spiritual, and said we all have been there. We all need fellowship and we are trying to figure this life out together. I know I’m better today because of the PAX and that is why we need to continue to EH and help more guys realize what they are missing. #morethanaworkout

Cake Boss out!

 

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