Tag: Duck Dynasty

Splash

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When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

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#HillWork at the Abyss

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I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.

5:15 hit and it was time to go. We had 20 Pax ready to get going.

We took a short mosey around the property and circled up in the back of the school for the warm-up:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • 2 Burpees
  • Plank Jacks x10
  • 3 Burpees
  • Wind Mills
  • 4 Burpees
  • Potato Pickers
  • 5 Burpees

From there we moseyed to the bottom of the hill across from the school for the #HillWork:

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

Quick 10 count and then:

  • 5 Burpees
  • 4 Backwards Hill Runs (THIS WAS PAINFUL)
  • 7 Burpees
  • 2 Backwards Hill Runs
  • 9 Burpees
  • 1 Backwards Hill Runs
  • 11 Burpees

2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:

  • 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
  • 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
  • 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
  • 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
  • 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
  • 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down

We ended with a fairly brisk Indian Run back to COT.

Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.

Now back to the hunt…

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Old School Slug Fest at the Corral

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Man, I have to give props to our boy Lutefisk for taking over this AO as Site Q and really elevating the attendance and holy cow the consistent FNG’s rolling up here.  It’s so great to see, and likely the only reason I got 14 to come out to my Slug Fest of a Q.

After taking it easy for a week post P200, I decided to turn it on and give the pax a reason for getting up so early.

Warm up was quick – side straddle hops x20, windmlls x 10 and we were off for the real warm-up:

  • Burpee Mile – from COT, I led the pax on a very brisk mosey behind the Teeter, through the apartment complex, up the steep hill, out to 160, down to the gas station and back through the Teeter parking lot and ended back at the steep hill out back.
      • The kicker was that we stopped every 0.2 of a mile and knocked out 5 burpees along the way.  Finished w/ 25 burpees, and then tacked on 5 more just for good measure and a round 30 count.

Next up, a simple Dora…on the hill…with burpees.  We partnered up on the level ground about 3/4 up the hill near the fire station and I informed the pax:

  • Partner 1 runs down the hill, knocks out 5 burpees, and back pedals up the hill.  Meanwhile, the partner not running works on the rep count of the following exercises (partners switch on and off as they complete the hill) –
      • Merkins x100
      • Jump Squats x200
      • Crunchy Frog (Witchhunt special) x300 (we may have cut this off at 200 count)

This stunk.  Back pedaling hills is evil.  Once we finished there, the wounded pax were led back over to the Teeter parking lot via another mosey.  Next up, the Jedi version of Jack Webbs – holy smoke show:

  • On the curb – 1 dip per 4 crab cakes…up to 10 dips / 40 crab cakes.  I  never want to do another crab cake again.  So many crab cakes – appropriate given it’s Golden Corral.  Arms were toast.

From there, we did side shuffle suicides on the full length parking lot which brought my heart rate to 110% of what it’s supposed to do and finished w/ 1 min to spare at COT where we knocked out 11 merkins, 10 diamonds, 9 merkins and 8 diamonds.

Encouraged the pax to read up on Jedi’s Muggo posting about his Greatest Fear and then spoke briefly on something that’s been on my heart .

What would you do differently throughout your day / week / life if you lived eternally focused and NOT from a temporal perspective?  How might you interact w/ your kids or wife or those around you differently?  How might you come to practice more patience / endurance?  Would your timing expectations change?  How might your desires / things you’re asking God for change?

Appreciate all the pax that shared prayer requests and came out to play this fine Tuesday morning.  I was definitely sore so hope each and every one of them walked away in better spirits and a little vomity.

Cha Ching

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No Pity on the Fools at Quagmire

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Jedi here, stepping in for Mr. T to get his backblast from April 1 posted…

Vinny was the scheduled Q, and even mentioned this to Mr. T Sunday morning. Much to Mr. T’s surprise, Vinny called him up late Sunday night requesting a substi-Q. This late change of plans caused for some confusion in the wee hours of Monday morning, but at 0515 Mr. T took control, gave a disclaimer (with some assistance), and off we went.

Mosey around to Sport Clips parking lot with some high knees, butt kickers, and shuffles along the way. That was the warm up. For the rest of the workout, Mr. T rolled out the dice, of which there were four. Simple rules: roll the dice, he’d announce and lead the exercise to some pre-determined number that may or may not be a multiple of 10, rinse and repeat.

Exercises:

4 – low slow squats

5 – mountain climber

6 – Freddie mercury

7 – LBC

8 – You Call It

9 – Rosalita

10 – American Hammer

11 – Peters on the wall (Peter Parkers in BTTW position, not the other possible definition)

12 – People’s Chair

13 – You Call It

14 – Crab walk/bear walk the circle

15 – Run (to a new location; we did this a few times, ending up in front of Home Depot, outside Just Fresh, in front of Tuesday Morning, and outside Casual Pint)

16 – High Knee Skip

17 – Plank hip dips (on your elbows)

18 – Side plank, arm (and leg) high, both sides

19 – You Call It

20 – Plank hands to elbows

21 – Peter Parker/Parker Peter

22 – Hello Dolly

23 – You Call It

24 – Burpees

With four dice, you can assume most of our rolls ended up in the middle numbers.

Return to COT for number-o-rama, name-o-rama, announcements-o-rama (not actually a thing), and praises and prayers.

Welcome (no longer an) FNG, The Admiral.

Mr. T would like to thank Vinny for the opportunity. It’s difficult to tell if there was sarcasm in his text saying as much.

I would like to thank Mr. T for stepping up. I know it’s been hard for him to get out and post consistently lately, but it’s always good to see him. It’s probably especially difficult to come back and Q after not Qing for a long time. I think it was safe to say he was a bit nervous, but he still took control and led the PAX through a solid beatdown for a Monday morning. It was also great to see the PAX gather together and encourage him throughout the workout.

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Return to the Gloom

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15 PAX Strong posted to the Fort on Saturday. It seemed fitting that my return to the Gloom would be where it all started back in October of 2012. The Fort! I started that workout  an FNG and finished it almost spilling merlot! Got a “cool” name. I also found a brotherhood of guys who aren’t that much different than me. Found something I never knew I needed too. I went all in, with a small hiatus of a hernia repair surgery, brought on by all this new activity. Fast Forward several years and several CSAUPs later. Life happens. New job. Life challenges. Deceleration. I went full #kotter there for quite some time. Sure I went to an occasional workout here and there but in my heart I knew I was decelerating.

So I recently moved to a neighborhood that is populated with quite a few F3 brothers. They really laid into me strong and got me back out to the gloom. I can’t even remember why or when the deceleration started, but this is what makes F3 great! Your proximity to other men. They’ll get in the weeds with you and stay on you and won’t leave you behind. All this to say, if you haven’t seen a guy around in a while, reach out to them. Call them out on twitter. Chances are it’s what they need!

Now onto the 1 hour CSAUP that I crammed down their throats:

Prior to the beatdown Dirty Harry and Punchlist did the 12 Mile Time Hack #weirdos #rucking #330starttime. A couple of us pre-rucked, which was nice.

0630 Time to Roll, this was referenced as a ruck “friendly” workout. So some had rucks, others did not, it was difficult either way.

THANG
-Mosey around the park, stop for some SSH, Merkins and Windmills
-Mosey some more and stop for some Mtn Climbers and a few others I forgot
-Mosey to the…wait for it…

RING OF FIRE
Large Circle comprised of 8 cones. Each cone has an exercise and count. There’s also a cone in the middle.
-Start in the middle and do 5 burpees
-Walk to first cone, do the exercise
-Bear Crawl to the center cone, do 5 burpees
-Walk to the next cone, Repeat
-After completing the ring, run around the playground, return and start over…see how many times you can complete the ring

Here were the exercises and counts (memory is fuzzy):
1. 15 Merkins
2. 20 Lunges (10 each leg)
3. 30 Flutter Kicks (2-count)
4. 15 GTOs (Ground to Overhead) w/ 40# sandbags
5. 20 Squats (either w/ Ruck or Block)
6. 30 Big Boy Situps
7. 20 CDD
8. 30 Mtn Climbers

Half the PAX did it with Rucks on. It was equally difficult for all though. If you had a ruck on you probably got 2 rounds in. No ruck probably got 3 or close to it.

Some notable take-aways:
-Pax get punch-drunk when the workout gets rough
-Apparently noon is not the time to go to a certain type of club
-Tesh kept his shirt on
-Geronimo took his shirt off 😐
-Each round represented 40 burpees and 2-3 rounds were completed…do the math #ouch

I think we were all glad when this one was over.

COT
Announcements
Prayers and Praise
BOM

Thanks to Bonsai for the opportunity. And thanks to my brothers for encouraging me to get back after it. Glad to be back in the Gloom!

Aye!
Zima

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What….Gecko has a Ruck on?

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20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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#F3MentalBattle at the Abyss

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YHC came in hot, as I slept through my alarm and woke up at 5:13, but I wasn’t going to miss this one.   Thanks to Royale for taking over the warm-up run.
COP – IW x 15, MNC x 15, SSH x 25, Peter Parkers x 10, Merkins x 10
The Thang
Pax partnered up for Dora on the hill.   After Burpees were done, we each shared with our partner how mental health or suicide has affected us or someone we know.
Dora:
50 Burpees
100 Squats
22 CDD for the 22 vets that we lose a day
Run a lap

45 merkins for comparison, the amount of homicides per day
Run a lap

96 flutters for every man that we lose a day
Run a lap
125 lbcs (I think I called out 145, sorry) for every suicide per day
Run a lap
Finished up with sharing my own experiences with depression.  Appreciate the Shield Lock… and then half a round of Jack Webs before COT, where we opened the floor for anyone to share.
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HIIT @Quagmire

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Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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Simulation Training for May Event

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Seeing that many of the past Q’s at the Fire Ant have been ratcheting up the physical training, it was time for some simulation training since there are a few new newbies. 19 PAX chose to post this morning.

YHC acted as the cadre and asked for 1 rookie and seasoned PAX. Instructions were given – 5 minutes to get the PAX in formation, ruck up, sandbag ups, and move to the bus drop off. Off they went.  They were 30 seconds late, but Q decided not to penalize.

Next , 2 rookies were assigned team leader and assistant team lead. They were given – 10 minutes to get to big tree with 100 merkins and 100 LBCs. Off they went. As they headed towards the big tree, the TL/ATL stopped and had all PAX do 25 merkins and LBCs. The PAX stopped 2 more times, and then at the big tree finished the 4th set. They went 3 minutes over. I informed the PAX that it is critical to listen to detail. I didnt say all PAX had to do 100 of each, I said you had 10 minutes to get to tree with 100 of each. The PAX could have broken these out to each PAX.

Next, 2 new rookies were assigned TL and ATL. They were given 3 minutes to get to the basketball courts. They made this time – well 15 seconds late…. Each PAX had to do 20 manmakers due to previous penalty.

Lastly, 2 new rookies were assigned. They were given 5 minutes to get to flag poll with each PAX doing 100 flutters. The TL and ATL listened well since they informed PAX the full directions.

The key is to listen to the details by the Cadre in order to not get additional penalties.

Announcement and prayers conducted

 

 

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4

I Hate It… But I Love It!

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Jiffy asked me to Q The Ranch, and I was of course honored to be a part of #BlackDiamond month. I wanted to do something different, not only because it’s nice to mix it up, but because I was smoked the prior two days by other PAX and couldn’t handle another Merkin. I also wanted to throw some “recovery” into the weinke, which meant slow and methodical moves with added burn. It was harder to write this weinke because it really fell out of our norms of mosey/merkin/burpee. It was a welcome change, nonetheless.

It was a “balmy” 42 degree as I rolled up to The Ranch. Dirty Harry was awaiting my arrival. As we both got out of our vehicles, we spotted a soccer ball on the field. We immediately began showing off our skillz. By skillz I mean I played baseball my entire life and couldn’t do anything remotely skilled with my feet. Tinsel rolled up and showed us his actual skills. Jiffy set up the shovel flag as Duck Dynasty pulled in. We had a minute until 5:15 and Dirty Harry kicked a beautiful goal, bent just like Beckham to the far post. I couldn’t have defended it if I tried. The clock struck 5:15 and we were underway.

Disclaimer was disclaimed, and then we warmed up in place.

Warm Up

SSH x 30
Windmills x 11
Al Gore Night Clubs x 20
Tappy Taps x 7
Cat/Cow x 10 Breaths
Yoga Flow to stretch those glutes!

I was intentional about NOT moseying one bit today, and it changed the overall tone of the work out. It was focused, and it was filled with solid laughter and mumblechatter. We instead Walked Like Egyptians (WLE) to each station.

WLE to Picnic Tables

Step ups x 10 each leg
Dive Bombers Merkins x 10
Box jumps x 10
Superman Hold x 30 Seconds

Rinse & Repeat

WLE to Soccer Field

Renfrows x 5 Each Leg
Good Mornings – Back Extensions (Bent Over, Hands at Hips) x 10
Broad Jumps x 10
High Planks w/Opposite Arm/Leg Raises for 5 seconds each x 6

Rinse & Repeat

WLE to Parking Lot

Parking Lot
Duck Walks Across Lot
Single leg deadlifts in cadence x 10 Each Side
Squat holds with pulse – 30 Second Hold, Then Pulse x 10
Superman Hold 30 seconds then Pulse x 10

Rinse & Repeat

Mary

Ab Ripper X.

25 Each Exercise
In & Out
Bicycles (Forward)
Bicycles (Backward)
Crunchy Frog
Cross Leg/Wide Leg Sit-Ups
Fifer Scissors
Sadly it was at this point that we ran out of time… one day I’ll get all of Ab Ripper X into one Mary session.

The burn was felt during the workout, but I told the PAX that the burn would be felt at a later date… as we worked muscles we don’t usually hit on a normal weinke. I hope this is true, and that they enjoyed the different approach.

During the Squat and Superman holds I asked each of the PAX what they like so much about F3. I identified with each of these on a high level, because we are all cut from the same cloth.
Tinsel: Waking up early – gives him structure and he starts his day on the right track.
Duck Dynasty: All three F’s have already been sharpened in a few short weeks.
Dirty Harry: Brotherhood – he said otherwise he would have no friends!
Jiffy: He loves that we’re all going through the same things. It’s easy to think everybody else has it all together, but it isn’t so.

Announcements
Tinsel signed up for Let Me Run Boys Rock Hill

Prayers
NASA and his son/family as they navigate a diagnosis.
My 2.2, Gwenevere (Winnie), is in the 1st percentile for weight, so we have to supplement with formula and wake her up late in the evening to add a feeding. Pray she grows and gets healthier. Pray for my M that she knows she is doing the best she can for our 2.2 without feeling like a failure as a mother.
Dirty Harry’s M’s job search, still looking for full time, found a short term gig in the meantime to calm the nerves.

Jiffy, as I said in my tweet – you are a Mensch! Thank you for your leadership at The Ranch and for your positive influence/wisdom that we all absorbed that morning in the gloom! Until next time…

Punch List out.

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