Tag: Decibel

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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Escalating in difficulting

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For this workout, YHC borrowed heavily from a my Q while on vacation at Ocean Isle the week before.  As we often do in F3, however, it was made more difficult this time.  The focus for this workout was to remind ourselves that we can always dig deeper.  It was fast paced and after completing something that seemed difficult we moved onto something that sounded even more horrible.  Each PAX dug deep and crushed it.

Warm up:

  • Mosey lap around the parking lot
  • SSH X35
  • Merkin X 15
  • Mountain Climber X10
  • Windmill X10
  • Imperial Walker X10

The Thang:

Merkin Suicide

Line up on the line in front of Harris Teeter.  The parking lot has four small islands between Harris Teeter and Fort Mill BBQ.  5 Merkins on the line, then run to the first island, 5 merkins, run back to the start, for 5 merkins.  Then run to the first island again for 5 merkins, continue to the second island for 5 merkins, head back towards HT but stop at the first island again for 5 merkins.

With the suicide run and the requirement to stop for 5 merkins anytime you passed the island that was a total of 65 merkins broken up by a fair amount of running.

Dora 1,2,3

Partner up to complete a series of exercises together with your partner.

Partner 1 would complete the exercise while partner 2 would run the full length of the parking lot.

  • Bomb Jacks X100
  • Squats X200
  • Shoulder Taps X300 counting only the tap on the right shoulder

Partner Burpee Plank

Partner 1 would hold an elbow plank while partner 2 completed burpees.  After each burpee partner 2 will jump over their partner in the plank position.  This was completed in a ladder with one partner completing 10 burpees, switch for the other partner to complete 10 burpees.  Descend in number until complete.  10, 8. 6. 4. 2, Done.

Announcements:

This BB is late posting.  Announcements are outdated.

Thank you Decibel for the opportunity!

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