Tag: Double D

You Can Blame Dark Helmet

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The past few weeks have been anything but typical for me. Laid off from my job and then I planned to do a road trip which turned into the road trip from hell in many ways. But God was and is faithful and I made it back home safely and was able to get some drugs in that helped start the recovery process. That being said, I wasn’t sure about my q coming up for the first time at The Fort. But I had just qed at Laces In with the same illness, but didn’t know it. So I figured let’s go for it. About five minutes into COP I thought I might have made a serious mistake, but thanks to the many mercies of God I made it through.

COP was a bit of a blur but it included your typical:
SSH
Imperial Walkers
Hillbilly Walkers
Merkins
Windmills (slowly)
Moroccan Nightclub

After COP we made our way up the parking lot Springs Industries to find a nice flat spot where we could hang out for a while.

The next thing that followed was my theft of Union County (NC)’s Mindcrime’s invention. At center do five burpees, run, to one end and do ten merkins, come back to center, five burpees, run to the other end and do ten LBCs. Repeato until you’ve done ten rounds of ten merkins and ten LBCs. This quickly started to suck in the soup that is South Carolina in August. There was much hatechatter against the q, which makes me very happy and I know you’re working.

After much hate mumblechatter we stopped for a breather to talk about discipline and got a good word about how that ties into being a disciple both of our Lord and of life and making a difference in our own lives so we can make a difference in our families and our world. Aye!

Next up Cindy showed her ugly face and we made our way to the wall where much standing around was seen and some work was put in. Cindy went like this: ten merkins, ten dips and ten squats (or at least I think it was squats. Haven’t gotten my nap in yet). Go until q calls time!

Jekyll was threatening a coup so I wrapped up the sweat fest and we went into some stretching, weird yoga moves and other things to distract you from the fact that I just made you burn off a lot of calories.

Welcome Iron Man to F3 Nation! Thank you sir for your service to our country and for checking out F3 one day while at the park. Great first post!

Be sure to read the newsletter and keep up with all that’s going on at The Fort.

Thank you Bonsai for the chance to lead and I hope I gave you your money’s worth. As in time is money and I hope it was well worth your time.

DT out.

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Summer Q School – Shooting Stars and Counting to 3

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Senator Tressel and YHC headed up the final installation of the summer Q school.  8 PAX joined in for some instruction, antidotes, and how to count to 3.  Brief introduction in lot, totally forgot to make the disclaimer, and we were off.  YHC at the helm.

The Thang

1/2 lap around WEP and circle up for the COP

Each exercise had some instruction of counts, cadence, form, etc.  It was awesome, I guess you had to be there.

SSH X 25 (Hey I saw a shooting star!)

Imperial Walkers X 25

Merkins X 10

Windmill X 15

Mountain Climbers X 25

Disclaimer X 1

Mak Tar Jai X 15

Burpees X10 OYO

Hand Over to Senator who then took us to the hill.

Jacob’s Ladder to 7 with Burpees at top. Senator explained more about what the main workout is about and how to prepare, audible, and listen for mumble chatter.  Kielbasa helped out with the suggestion to do burpees for this ladder.  No one was pleased, except for Seantor.

After ladder we moseyed over to the playground for some pull ups and ab lab.  Senator made it a point to tell the Q School that we do not do enough pull ups/chin ups and that he ALWAYS adds these in at an AO with bars.  I think Senator’s agenda was accepted under duress and the PAX pushed through with 2 sets of 10 pull ups/chin ups and then slow count LBC’s followed by a slower count of Freddy Mercury.

Final thoughts from Seantor about safety, serving the PAX when Q and how he doesn’t ever need a Wienke (memorizes before he gets there) but FunHouse always does (can’t even remember his kids’ names). And do the damn BackBlast!

COT – Always end with Circle of Trust – Prayers for kids to college, parents transitioning to new home and Seantor’s brother in law. 5 years of The Fort in September!

It was an honor to work with Senator to get the new Q’s on track to lead the PAX.  I am looking forward to see what this group of men will bring to the Gloom.  Double D is the man to hit up if you haven’t Q’d and want to get on the list for Block Party!

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Take Your Kid to The Yard Day

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A moderately cooler morning greeted the PAX as we circled up and exchanged pleasantries.  YHC has gotten the word out that he’d be bringing his 13 y/o 2.0 to the workout and encouraged others to do the same.  It was great to see 4 other young bucks in the circle as well.  Atticus, Chicken Hawk, and Old Bay each had their 2.0 + a visiting cousin (FNG Mogul).  That was all well and great until Vernon arrived and announced “what is this, take your kid to work day”?  No offense was taken but that lit a fire in YHC and it was decided that this would not be a F3 Dads workout.  It might not even be moderate.  Let’s see…

THE THANG

Mosey to COP at back of school.  Old faithful warm-ups in cadence consisting of SSH, Imperial Walkers, Windmills, Merkins, Mountain Climbers, MNC, Plank Jacks, with a plank series thrown in here and there.

Mosey to the basketball goals for 4 Corners of deconstructed burpees.  1st corner – 20 squats.  2nd corner – 20 merkins, 3rd corner – 20 bombjacks, 4th corner 10 burpees.  A simple rinse and repeat was planned but we ended up doing this 3X (crowd pleaser!) due to some Santini chirping.  Good times!

Next we gathered at the brick wall for 3 series of peoples chair and squat jumps.

A few 10 counts were called then we lined up by the curb facing the courts.  Bear crawls to the first light post and back.  Repeat with lunge walks and toy soldiers.

Mosey to the back of the school with the circular drive for what turned out to be Dora 1,2,2.  Partner up and 1 runs while the other starts aggregate exercise:  100 big boy sit ups / LBC, 200 SSH, 200 squats.

6 minutes of Mary led by the PAX.  Completed were various amounts of LBC, Hello Dolly, Rosalita, Flutters, Box Cutters,  etc.

Moleskin

YHC’s oldest 2.0, Captain Snooze, has been attending Saturday workouts this summer.  He’s getting stronger and F3 is helping him develop confidence and an understanding of true brotherhood.  What a blessing!  No better way to raise a HIM than to surround him with just that.  I can’t tell you how much I appreciate the PAX encouraging, joking with, and getting to know my son.  I’m looking at you Pusher, Santini, Old Bay, Chicken Hawk, Cake Boss, Bubba Gump and others.  Snooze wasn’t ready to lead the warm-up this week but his time is coming!

Announcements / Prayers

Read the newsletter.  AO’s changing, new 3rd F group starting, 3rd F Convergence, it’s all in there.

Prayers were lifted for sick family members, upcoming Colombia Mission Trip, and for strong marriages and families.  The summer has flown by and school is nearly here.  Make the most of your time, you don’t get it back.

AYE!

Flat Tire

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The Fort – Choosing to Get Better

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This Q started out marvelously with Nomad welcoming Bubba Gump to his first workout.  Apparently this must have been his first in a while, because he wasn’t in the database to tag him in the PAX…  Nomad wrote up the workout and then emailed it to me because he is now on a retreat for church trying to corral high school boys.  Prayers for Nomad.

Here is what he wrote:

Another hot and sticky morning at The Fort. Many had the freedom to choose, and 18 PAX chose to post and get better

Q: Nomad

Still the Novice Q, YNC referenced the weinke often was checked multiple times. Mumblechatter of more stretching needed, attempts at messing up the count were heard. Pain was endured.

Warm-up: String of Pearls
Jog – 0.6mi around WEP
SSH x20
Windmill x15
Squats x 15

Moroccan Night Club x25
World War 1 Sit-ups – 15 OYO
Railroad Tracks – 2 lines of 9 x2 rounds

Fishstick’s Ladder up the hill by COT
UP – Exercise 1 x10, Exercise 2 x 5
Down – Recover jog
Bearcrawl/Merkin
Lunge/Squat
Backwards Crabwalk/LBC (10)
Bearcrawl/Carolina Dry Dock
Partner wheelbarrow Up once for each partner

Q: Tesh

Tesh took over, and jealous comments of shoulders and abs were spoken of Tesh. Pain was dispensed.

Wall shoulder dips
Mosey
Partner up
Oblique box jumps x25 each side
LBC x25
Shoulder tap x15 – balls, merkin, plank
Line up – lunge hold – jailbreak
Merkin typewriter x10
Al gore (tree hug)
Arm lifts
Calf lifts
Mosey
Partner
Oblique box jumps x25 each side
LBC x25
Crunches 4-points (both knees) x15
Shoulder tap x10- balls, merkin, plank

Prayers and Praises
Flat tire’s Mom
Nomad Gauntlet youth group with church
Red eye – New York mission field
Pusher – marriages

Mumblechatter
Bubba Gump returns from injury (actually was scheduled to Q)
Tesh’s shoulders and abs in a tanktop
Pusher talking USC attendance vs Clemson expectations

I enjoyed all the flack I got, keep up the chatter.  I hope everyone else enjoyed the typewriter merkins, oblique box jumps, and wall dips.  Cause I know I did.

T-claps to Nomad for under-promising and over-delivering!

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Block Party – Q School With Double D and Cake Boss

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15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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14 pax posted to Alcatraz to get an early start to the weekend…well, 13 plus Pusher who posted as Bullwinkle was taking the crew out of the parking lot.  All veteran pax today, so limited Disclaimer and Bullwinkle (working his 2nd Q in 3 days) launched.

The Thang

Warm-up run to the cul de sac and back to the parking lot

COP — SSH, Prisoner Squat, Hillbilly Walker, Moroccan Night Club, Windmill

Mosey to the cones on the ball field

Bear crawl to first cone, Karaoke to the 2nd cone, Crabwalk to the 3rd cone, run to the 4th cone
(rinse & repeat for 4 total cycles)

Mosey back to parking lot and grab  coupon

Lunge walk across parking lot with coupon over head
LBCs x20 with coupon
(rinse & repeat back to other side of parking lot)

Squat x15 with coupon
Rows x25 with coupon
(rinse & repeat)

Return coupons

Handoff to Double D

Mtn Climber x20

Plank sequence

Mosey to home plate on ball field

Run to 1B 5 Merkins
Run to 2B 10 Merkins
Run to 3B 15 Merkins
Run home 20 Merkins
(Rinse & repeat 3 more cycles with Monkey humpers, CDDs & Freddie Mercurys)

Mosey to cones & partner up

Burpee cycle (split the aggregate number in whatever work for each pair)
Cone 1 = 5 burpees each (10 total)
Cone 2 = 10 burpees each (20 total)
Cone 3 = 15 burpees each (30 total)
Cone 4 = 20 burpees each (40 total)

Superman

Hello dollies x10

Flutter x 10

Penguin walk x10

Mosey home

COT

Naked man moleskin

ST ran into some scheduling challenges midweek and reached out for some help.  Since I’ve missed out on 1 (and maybe 2) Qs at Alcatraz over the winter/spring, I was happy to have the chance to be back in TC.  Inclusion of what was possibly  VQ with Bullwinkle was an extra teat.  Turns out Bullwinkle crushed his VQ at Footloose on Thursday, so he was more than ready to put some pain on the pax today.  Well done, brother!

Lots of mumble chatter among this group, led of course by Pusher and Change Order.  It certainly kept things lively throughout.

#Freedom is the theme for July.  We spent some time reflecting on the notions of Freedom FROM and Freedom TO.  The idea was to consider what obstacles are standing in the way of us seeing the beauty and abundance of the life that is around us everyday, but that we often miss among the busyness of our days and the negative messages from our culture/media.  Perhaps I need freedom from social media (Twitter, Facebook), TV/media, friends/colleagues who are bad influences, etc.  What might it be for  you that stands in the way of seeing the gift of a new day and the life associated with it?  What parts of your life do you want to be freed to choose to see or to live into as you move ahead?

Thanks to ST for the invite to Q.  Always an honor to be with the pax of Alcatraz!

 

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100 Degrees of Suck

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It was Wednesday and it was hot!  Perfect time for my annual(?) Q at Run & Gun.  Following  a grueling itinerary of coast-to-coast travel over the prior 5 days, I was in deep need of a strong dose of 1st and 2nd F interaction.  This AO is the ideal spot for recharging following a morning in the Smartsack.  Two adventurous R&G regulars posted for the festivities.  With an abbreviated Disclaimer, the sweatfest began.

The Thang

COP — Mtn climbers x10, Parker Peters x10, Merkins x10, Peter Parkers x10, Bombjacks x10 OYO, Karaoke

Meandering run through Baxter neighborhood to the two-story office building at Market/Sutton intersection, run up stairs on one end, across second level, back down stairs and muster on ground level in the shade in the circular center section.

Time for the fun to begin.

10 Bombjacks OYO run center stairway & back down other center stairway
20 Bombjacks OYO run center stairway & back down other center stairway 2x
30 Bombjacks OYO run center stairway & back down other center stairway 3x
40 Bombjacks OYO run center stairway & back down other center stairway 4x

Mainframe spied a water fountain on 2nd level so we moseyed upstairs as part of recovery only to find it dry….was it a mirage?

40 Merkins OYO run center stairway & back down other center stairway 4x
30 Merkins OYO run center stairway & back down other center stairway 3x
20 Merkins OYO run center stairway & back down other center stairway 2x
10 Merkins OYO run center stairway & back down other center stairway

Mosey to Allison Park near Community House, suck down some warm water, splash some warm water from fountain on head, then mosey to playground in the shade

Surprise sighting of Geppetto in the woods!

30 Dips OYO
20 Dips OYO
10 Dips OYO

Run back home

COT

Naked Man Moleskin

Well, it was not 100 degrees officially, but I have to think the heat index was pushing that level.  The sweat came flowing quickly…and didn’t even let up during 2nd F.

It was great to be out at R&G again.  My mind and body scream at the thought of after-work workouts.  Almost 30 yrs of working out in the early AM gloom have conditioned me to think that is the only time to exercise.  Each time I post at R&G (which is admittedly rare), I am reminded of the value of breaking routine.  Corruption, please call me out periodically going forward!

We missed Bolt who was at the Beach.  We also missed Cable Guy for the 1st F portion…he continues to reside on the IR.  It was good to see him (and especially good to see him in good spirits) at Grapevine for Brewteria afterward.

Thanks to Corruption for his continued leadership and the regulars that keep R&G alive!  And thanks for the invite to Q.

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Rock Region invades Block Party, Week 2

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Twelve of The Fort and The Rock’s finest joined YHC for a little fun at Block Party this morning. It was YHC’s first posting at Block Party and I appreciated Double D giving me the invitation to Q.

The Thang:
Disclaimer was disclaimed–one FNG (Dollywood)

COP:
SSH x 20
Merkin x 10
Mountain Climber x 15
Carolina Dry Dock x 20

Grab a curb, perform the following: Derkin on the curb, then flip over perform a dip, then flip back over perform a Derkin, etc until all of our arms were appropriately burning.

Mosey over to the swingset for 10 pullups, followed by 10 burpees.

Mosey over to Founders parking lot for the following:
Parking lot shuffle (side shuffles back and forth on parking spaces)
Bear Crawl
Crab Walk

Mosey over to hill at WEP for 11’s with 1 jump squat at bottom, 10 merkins at top. Keep rolling until 10 jump squats at the bottom, 1 merkin at top.

Mosey to COT.

I want to thank Double D for the invitation to Q. When I got word that he was looking for guest Q’s from Rock Hill, I jumped at the opportunity. I can remember when I began posting at F3 almost two and half years ago–and men like Double D, CSPAN, Deacon, Pusher, Santini, Chaser, and others were constantly supporting our Pax in Rock Hill by posting with us. Today was a small opportunity to repay a bit of that investment in us south of the river as we’ve grown to over 500 Pax. Also appreciate my brothers from The Rock–Apache, Bill Nye, and Sapper posting with me.

Good work by all today–especially our FNG, Dollywood. Glad to have you out!

Prayers and praises:
Our young people as the prevalence of suicide and other similar negative behaviors continues to grow. Find a kid and invest in them.
Prayers for families dealing with Cancer.

Schrute out!

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