Tag: Drop Thrill

The Thrill Is Back – At The Hive

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It’s been a wild and weird year this year hasn’t it?  I took a break from in person workouts until I got used to this new normal and last year I decided to just go for it and start posting again in person.

UHaul thought it would be a good idea to let me Q again, I guess.  I’m just making up stuff at this point but here’s the real workout.

I call it Double Trouble.

One exercise with the bells, one body weight or with the bell if you feel spunky.

Round 1, 10 each exercise, Round 2 15 and Round 3 25 each of the following:

Swings
Turkish getups

Goblet squats
Flutters

Curls
Merkins

Tricep extensions
Squats

Sumo squat
LBC

Skull crusher
Rosa Lita

Dead lifts
Calf raises

Lawnmowers
American hammers

One arm dead lift
Moroccan night club

Between Round 1 & 2 we ran a bit to the church and back.

Thanks again for the opportunity to lead UHaul.  It’s good to be back out in the gloom.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.  

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Virtual Mental Battle Armory

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Be careful when you reach your direct messages.  You never know what they will lead to.  Just kidding.

JWow reached out and I happily signed up to Q today for my first virtual/Zoom Q at Armory.  We talked a bit about my mom, some her favorites, her mental illness and then on to more general topics of mental health.

As I mentioned today, get help if you need help.  I am here for you if you need help.  You can reach professionals at 1-800-273-8255.

On with the show!

For our first two rounds of exercises, the number is pulled from something regarding my mom:

Elvis and Ricky Nelson were two favorites of my mom and these are some stats about them…

Elvis – Born 1935 – Passed away age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940 – Passed away age 45
Ricky Nelson – 14 Top 10 singles

35 Kettle bell swings or Calf Raises
42 Goblet squats or regular squats
33 Curls or Big boy situps
40 Skull crushers or Moroccan night clubs
45 Flutters
14 Turkish getups

Mom was born 1945 – Passed away 2014
Mom and Dad were married 49 years
Mom was 69 years old and passed due to kidney failure caused by long exposure to mental health medications

45 American hammers
14 Cleans or Flying squirrels
49 Merkins
69 Flutters

Next we talked about the following:

20 veterans commit suicide every day.
77% of suicides are male.
10% of men experience daily depression or anxiety (reported)
36% of psychological referrals are for me.

20 Lawn mowers
77 Rosa Lita’s
10 Burpees
36 LBCs

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Thanks JWow for the chance to lead.  I can’t wait until we are all back in the literal and not virtual Gloom!  Make yourself and the world a better place today.

The Thrill is gone!

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VQ For Bowser At Milkshake!

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Today the sun came up again.  The birds  were back and singing.  The world continued to turn.  And then Milkshake was back as well.

Despite the unrest this week due to the Corona Virus, F3 was on and Milkshake was no exception.  I received a text from Shady yesterday asking if I wanted to reopen Milkshake, and I said absolutely.

What I didn’t know is that this morning would be a special one.  Overnight Uhaul told me he had been coaching his 2.0 Bowser to call cadence on his own.   So I planned to let Bowser lead his first exercise, in cadence.

First time I offered, no dice.  Second, the same. Third time was the charm and after some prodding all the Pax counted cadence with Bowser until he got his footing.

Well done Bowser!  You did something that many grown men refuse to do!  I’m expecting great things from you in the future!  Keep EHing your friends and keep posting buddy.

So besides the VQ of sorts, we roamed around the peach fields (on the sidewalk) and did a few exercises and some walking and some more exercises.  We didn’t touch each other (probably always wise) or benches or whatever, just in case but we still got a decent workout in at low impact/intensity.

Thanks for coming out for an impromptu Q as Milkshake was closed until the Mike Doty race was postponed.

Keep calm and carry on.

The Thrill is gone!

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Boss Hogg Issued a Challenge at the Ballroom and the PAX did not Disappoint!!!

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Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom.  As usual, the PAX did not disappoint.  39 was the count.

Boss Hogg arrived in his all white Q outfit.  Disclaimer was given.  A quick message was given about the power of being an influencer.  PAX were reminded to always pick up the 6 and to encourage the guys around them.

The Thang:

Mosey to the center of the football field for a quick warmup:

  • 15 SSHs
  • 10 Windmills
  • 15 Imperial Walkers
  • 15 Cherry Pickers
  • 15 Hillbilly Walkers
  • 15 Gas Pumpers (THE Twisters favorite exercise)

Next was a Guillermo 1-2-3 (Dora’s little brother).  Similar to a Dora but PAX break up into two groups instead of pairing off in partners.  All exercises are done in cadence with a focus on form, not speed.

Exercises were:

  • 100 Overhead Claps
  • 200 LBCs
  • 300 Low Slow Squats

The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line.  Teams switched back and forth until all exercises were complete.

With the remaining time, the PAX moved to the track for some large dice fun.  One die contained the name of an exercise on each side.  The other 4 were used to determine the count.  Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track.  This was repeated until the group had moved all the way around the track.

Time was up and the group headed back to COT.  Announcements were made.  Prayer requests focused on physical healing and marriages.  Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.

A great reminder to all PAX, don’t just be influenced but go out and be influencers!

 

 

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Snake Pit – The Best Mumblechatter Ever

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10 men showed up at the Snake Pit for a VQ by YHC. I’ve been to DBES many times but a first for CRHS. Gorgeous campus with lots of fun to explore.

we kept it simple for our Metallic Kettle Bell workout but I’m looking forward to coming back for another round in The Snake 🐍 Pit

Pleasantries were had and away we went …

mosey around the lot for dynamic warm up

  • SSHs
  • Imperial Walkers
  • merkins
  • sumo squats
  • 2 rounds of calf raises
  • mountain climbers

back to the Bells

mini board of pain

only 5 exercises 1 lap 5 rounds

Reps of 50, 40, 30, 20, 10

  • Curls
  • Goblet Squat
  • Overhead Presses
  • Kettlebell Swings
  •  Flutters w/press
  • run a lap

good times by all. Solid tunes by UHaul but once REM came on I had to get the Viking Metal playing. Only downside were the commercials on my cheap Pandora 🤷🏻‍♂️

thx 3D for a great time with great PAX.
peace ✌🏻

Cake Boss Out

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God

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What an amazing day in the gloom! The temperature was perfect and the rainy forecast held off. Long Shanks posted this morning after a solid season of coaching basketball. YHC posted with Hasselhoff two days in a row.  Each #HIM stretched themselves to the next level (literally, given our two broga sessions during the workout).    

The Thang

Mosey to the parking lot with basketball courts:

Warm-Up: Broga, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x)

Mosey to the driveway behind the building.

Dora – One partner runs to the top of the hill. The other does exercises then alternate until the team of two has done: Merkins (100x), Squats (200x), LBCS (300x) 

Mosey to the back of the building for Balls to the Wall, People’s Chair/Wall Merkins (3x)

Mosey to the starting parking lot 

Ab lab and more broga

Moleskin:

Freedom is a privilege and responsibility. You have the freedom to choose how you react to situations. Sometimes, we are chosen to be tested by troubling situations.Our response to those tests helps define us. 

Unfortunately, we often think of the “what ifs” when the future is uncertain or bleek.  Those what ifs tend to take us down a downward spiral of negativity. 

We can also respond to troubling situations with an optimistic approach of “God Is.” Yes, you are being tested with big challenges. But, hasn’t He provided for you in the past when you were stuck between a rock and a hard place? The answer is undoubtedly yes. You could not have made it out of the situations without his help.

Do not worry. God provides and protects. You will be challenged but you will also be saved. Cancel your subscriptions to the “What Ifs” and commit to understanding that “God Is” bigger and stronger than your challenges. Be encouraged in knowing that God Is. 

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F3 Mental Battle Day 2020 – 3/27/2020

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For all of F3 Nation: March 27 is a special opportunity.  Last year Miyagi and Aerobie did a huge service to F3 Nation by shedding light on mental health among men after the loss of a close friend of Miyagi.

If you are missing someone whom you’ve lost  due to mental health issues or suicide and who was an inspiration or major part of your life, lift them up and do this work out in their honor.

If you or a loved one struggle with depression, anxiety, and mental wellness, take advantage of the opportunity to lock shields with other HIM who have your back.   Work out with a special focus, having that person or that challenge on your heart.

If you’ve felt the loving hand of Sky Q as you walked through a past valley of darkness in your own life, take advantage of the opportunity to listen to another man who may be going through his own valley and wants to talk about it during or after the COT on March 27.

March 27 will be a day to celebrate our fellowship and our ability to make an individual weight into a team weight. Let’s do this thing. Looking forward to it.

Below you will find a guide or an idea how you can lead a Mental Battle workout on March 27.  You don’t have to use this guide, feel free to make up your own as you see fit.  We encourage you though to leave some time during COT to remember any Pax we have lost, family or friends lost or struggling with mental health issues.

I’ve provided body weight and also kettlebell options if you are Qing a gear workout instead of a boot camp that day.

First I provide stats in regard to mental health, then below using those numbers provide each round of exercises.

Do your normal COP warmup, then move on to the suggestions below.

9% of men in the United States have daily feelings of depression or anxiety.
33% of those men mentioned above take medication because of those feelings.
25% of those men actually spoke to a mental health professional in regard to their feelings.
85 – White men aged 85 and above have the highest rate of suicide in the United States.

9 – Turkish getups
33 – Kettlebell swings or Calf raises
25 – Curls or Big Boy (WW2) Situps
85 – Flutters

17% have a common mental disorder, e.g. depression, anxiety, phobias, etc.
43% of adults believe they have had a mental disorder at some point in life.
25% of people with eating disorders are men.
20% of people will have a diagnosable mental health condition in any given year.

17- Cleans / Flying  Squirrels
43 – American hammers
25 – Merkins
20 – Flutters

20 – Veterans commit suicide daily
75% of deaths by suicide are male
32% of Americans have anxiety disorders
36% of all psychological referrals are for men.

20- Lawnmowers / Diamond merkins
75- Rosa Litas
32- Clean and Press / Jump Squat
36- LBC’s

Some final stats to consider: In the US, 7% of adults have major depression, 17% have depression, 13% of youths aged 12-17 have major depression which equals 3.1 million.  6% of people have PTSD or 12 million.

As time allows, feel free to repeat the sets again and be sure to leave time for COT and discussion of mental health and our own personal battles.

Let’s lock shields brothers!

If you have any questions, feel free to reach out to me on Twitter at @TheWestate and follow F3 Mental Battle at @F3Battle.

Also, on Mental Battle Day, please be sure to tag your tweets and other social media as #F3MentalBattle and #F3Battle2020.

  • The Mission of F3 is to plant, grown and serve small workout groups for the invigoration of male community leadership.

If you would like to listen to last year’s Roundtable podcast, visit:

https://podcasts.apple.com/us/podcast/f3mentalbattle-3-27-19/id1218921251?i=1000431825661

or Pick Up The Six:

https://soundcloud.com/f3pickupthesix/pick-up-the-six-f3mentalbattle

Drop Thrill Out!

 

 

 

 

 

 

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Thrillmania – Uno Style At JOC

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So our fearless Site Q apparently wasn’t feeling well, so he left Kenyan and I to lead the way at JOC and this is the nonsense I came up with.

Take one deck of Uno cards and use your numbers 0-9 as follows.  1-9 equals your rep and 0 = 10 reps.  Strange how we never found a 0 today.

Color determines exercise:

Blue – Merkins
Green – LBC
Yellow – Squats
Red – Lunges
Skip – Run a lap
+2 – Pick 2 exercises, 2 reps of each
+4 – All 4 exercises, 4 reps of each
Reverse – Repeat last rep, but keep going around the circle (rule change from real Uno)
Wild – Change color/exercise

It was a fun morning, got a little warm out there in the fog.  Speaking of the fog, I wonder if some Pax got lost in the fog.  Anyway, thanks Big Papi for inviting me to Q.

I’m Site Q now for The Fort’s 0630 IR Friendly/Low Intensity workout at WEP in Fort Mill Saturday’s .  Would love to have any of you Q or join us.  0630 each Saturday.

The Thrill is gone!

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The Hindenburg Hop

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Seven was the count for a cold crisp morning at Milkshake. There was some great fellowship this morning as we rucked/power walked around The Fort.

As we reached the top parking lot near Pikes, we circled up and did a little number called Pass the Dutchie. We took our rucks off and passed them around in a circle. There was an attack dog barking at us so after a few minutes, we decided to hightail it out of there and continue our our journey through The Fort.

As we reached downtown Fort Mill, we proceeded to do an Indian Plank up the hill. We lined up in a straight line in plank position and the HIM in the back of the line lunged to the front. We did a few rounds of this up the hill.

We headed down Tom Hall Street and Twister made a pit stop at Hardee’s. There were a few requests for biscuits, but Twister came back empty handed.

We started to make our way back to COT and we learned some interesting Fort Mill trivia. The Pikes building was designed to resemble the Hindenburg as the original owner was actually on the Hindenburg. I haven’t fact checked this, so I am just taking Twisters word for it. We may need to run this by Mayor Spitz to see if it checks out.

Back to COT for some praises and prayers.

– JWOW

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Happy Valentine’s Day, Happy Birthday, Birdcage is Bad at Math…

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Well, there were a few things we knew and one thing we learned on this cool Friday morning.  First, it was Valentine’s Day and many PAX were trying to get some last minute swollness.  Second, it was Birdcage’s birthday and even though it was his special day, he wanted to spend it leading HIM in a local high school parking lot.  Finally, we learned that Birdcage is not good at Maths.  The other thing that he struggles with is BackBlasts, but for now we will set that aside…

Upon arriving PAX were treated to a warm up which included the tried and tested, moseying, side straddle hops, windmills, etc.  The warmup may have included none of these, but it was so forgettable that I have already forgotten…

It was at this point that the PAX were introduced to some of the worst math of all time as Birdcage led all to a parking spot that would serve as the starting point for the morning’s supply of heavy lifting.  “We will do one tricep extension in the first spot, two in the second, three in the third, etcetera until we get to the end,” Birdcage said enthusiastically.  “Are you aware of exponentials and how many we will ultimately do,” asked many self interested PAX.  The mumble chatter would be strong with this group…

Omaha was called by parking spot 21…  That was how the morning progressed, and in all honesty, it was refreshing to see Birdcage get worn out by some strong mumble chatter and much weeping and gnashing of teeth.

In the end all were recipients of some solid face kicks and pain implementation before a jovial name o’ rama and an enthusiastic rendition of Happy Birthday…

https://twitter.com/f3_uhaul/status/1228283967914303490?s=21

 

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