Tag: Fish Sticks

Deck of Burpees

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I always appreciate the opportunity to lead a workout.  I’ve also enjoyed #Pantheon each time I’ve been there.  Its a solid AO, with a lot of opportunity/locations to dish out the pain!

I decided with this workout, that I wanted to go simple.  Every time someone brings a deck of cards, I always think it will be easy and inevitably end up completely gassed.

5:15 Disclaimer and off we went…

Warm-up:

Mosey around the parking lot with some dynamic stretching.  Circle up and run through several warm-up exercises.  The usual suspects were there: SSH, Imperial Walkers, SSH, Hill Billy Walkers, SSGH, Merkins, Planks, etc.  You get the drill.

The Thang:

So cards it was – although with a slight twist.  Rather than each suit representing an exercise, the suit and the number/face card provided a matrix that was used to dish out more varied pain…

Each PAX took turns selecting a card from the deck and looking up the exercise on my phone (a bit hard to read).

Key:

[H] Hearts [D] Diamonds [C] Clubs [S] Spades AND # on card = number of reps; J, Q, K = 15 reps

2-5: [any suit]: burpees (56 in total)

6: [H] Merkins; [D] Diamond Merkins; [C] Wide Arm Merkins; [S] Hand Release Merkins

7: [H] Low Slow Squats; [D] Ground Touch Squats; [C] Sumo Squats; [S] Squats

8: [H] Alternating Lunges; [D] Alternating Reverse Lunges; [C] Alternating Jump Lunges; [S] Speed Skater (Apollo Ono)

9: [H] Calf Raise (both legs); [D] Tuck Jumps; [C] Single Leg Calf Raise (L); [S] Single Leg Calf Raise (R)

10: [H] Table Dips; [D] Shoulder Taps; [C] Crab Cakes; [S] PAX choice

J: [H] BCs; [D] Flutter Kicks; [C] Dying Cockroach; [S] V-ups

Q: [H] Heels to Heaven; [D] X’s and O’s; [C] Big Boy Sit-ups; [S] Protractor

K: [H] Scissor Kicks; [D] Weezie Jefferson; [C] Rosalita; [S] Plank Waterfall (each PAX 15 count)

A: [any suit] 2 line Suicides

This took us right up to time for COT.  Count-o-rama, Name-o-rama, Announcement, Prayers/Praises, BOM.

As always thanks for the opportunity and the push!

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Start and stop, repeat

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Man it’s been too long. Cha Ching set me up with the opportunity to Q at the SWAMP and I must say, I do miss that place. But then again, I think I say that with every AO I have the opportunity to Q at. So for this one, I “solicited” a few ideas from my Ragnar team and even got to incorporate a few of them while only 2 of them graced us with their presence.

17 BC’ers and 2 Ruckers for a total of 19 was the count as we circled up to be disclaimed and get a brief unnecessary overview of what I thought would be necessary instructions. In short, this post would be about starting and stopping, that’s it. No deeper meaning, no Beyond discussion this time, just full on “get your work on and get it done.” We’ll be running between our COP’s at 2 different speeds and I’ll call it out before we take off: 1: All you’ve got and 2: As a PAX.

1: COP in THD’s parking lot: for a little warm up.

2: Lt. Dans

3: Merkins/Carolina Dry Docks

4: Kracken Burpee (Only 1 way to get better at these and when in the Lake Wylie area, these are a must).

5: Staggered Merkins & Jump Squats

6: 1 min of 6″ leg holds, 1min 45 degree crunch hold. Followed by Dips & Dry Docks again.

7: 2min Al Gore, 1 min 6″ Merkin hold and 1min Calf Raise hold. Bunny hop 30 yds and back.

8: Diamonds, Wide-Arm Merkins, Slow Sumo Squats & 1min Flutter Kicks with a press

9: 24 Dips & the fountain

COT: Prayers for Stang’s parents, Emma Holt, those in the path of Hurricane Florence. Be open to how you can help others in the wake of the storm.

Until next time…

Maximus

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Games At Pantheon

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7 HIM began with a brief disclaimer followed by a mosey to the back of the school, the long way.

Circle up for Warm-O-Rama:
2 slow windmills.  Q altered his count for a HALT when he realized the wind was about to be stronger, so we did:
2 medium windmills.  Q altered his count for a HALT when he realized it was going to be a hurricane, so we did:
10 fast windmills.
Imperial Walkers x 15
Freddie Murcuries x 15
LBC’s x 15
Plank to 6″ for a 10-count, back to plank, right arm up, wave goodbye to clear skies, plank, left arm up, wave goodbye to clear skies, plank, 6″ for a 10-count. Recover on feet.
Q joins circle for Howling Monkeys (hold monkey humper position while one PAX at a time completes a 10 count monkey humpers), went two times through. Mosey to field in front of TCES

THA THANG: LET THE GAMES BEGIN

Considering the Q felt like we all may be stuck in our homes without power and we may have to play games with our kids, Q decided to  play some outdoor games while we could.
GAME 1: The BOPO Cornhole
Q brought cornhole boards, teams of 2 (one w/3). Start with 15 points (21 for the team of 3). Each team member threw two bags to attempt to reduce the score of 15.  Remaining number was # of BOPO reps.  Most ended up with 12.  Q modified all down to 7 reps, as he expected better cornhole throwers.  We did not do well.  Each PAX did 7 BOPO’s (Burpee, One-legged Burpee, Plank Jack, Other One-legged Burpee).  Thank goodness for modification.

Q is from God’s country, Minnesota, where the proper name for the next games is Duck Duck Grey Duck  (How does a goose get thrown in there? So silly…).  The only difference is PAX holds Al Gore whilst playing.  Played until our legs were shot.

Next, in consideration of the hurricane, we did the Bermuda Triangle.  3 cones approx. 30 yards apart, in the shape of *you guessed it* a triangle.  Cone 1, one burpee.  Cone 2, two burpees.  Cone 3, three burpees.  Rinse and repeat.  Travel from cone to cone via bear crawl.

Last game of the day was a nice game of frisbee.  Each PAX got a throw.  Upon the throw, PAX sprinted toward the frisbee.  As soon as it hit the ground, the thrower of the frisbee called out how to get the reminder of the way there. (Bear crawl, Crab Walk, Reverse Crab Walk, Duck Walk, Lunge Walk, Broad Jump).

Lastly, a little Triple Check. One team of 3 and One team of 3 plus Q.  Partner 1 held people’s chair while Partner 2 held plank while Partner 3 sprinted to the end of the parking lot and back.  Completed three of each position.

COT, announcements, prayers, praises, BOM.

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Alcatraz “fun”

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8 HIM got better this morning at Runde Park for some Lutefisk and Bear Grylls fun.

After a quick disclaimer (no FNGs) we moseyed around the parking lot to the field where we circled up for 7 warm-up exercises:

Peter Parkers  x 15
American Hammers x 15
Carolina Dry Docks x 15
Krakken Burpees x 5 OYO
E2K’s (R ankle over L knee, L elbow to R knee like a crunch) x 15
Ranger Merkins x 15
Seal Jacks x 15

And yes, that spells PACKERS.  GO PACK GO!!  Thank goodness the NFL is back on.  I’ve been having withdrawals.

The Thang:

Start with a modified “Charles Bronson:”
Perform 50 exercises at point A, sprint 100-ish yards to point B, army crawl to point C, mosey back to point A for 50 different exercises.
1st exercise: 50 x Side Straddle Hop
2nd exercise: 50 x Merkins
3rd exercise: 50 x Jump Squats

Next a modified “Millennial:” The PAX thought I would be calling out the exercises via text, twitter, or some other form of nonverbal communication.  Perhaps  we’d just have Bear Grylls do all of the exercises for us while we sat and watched.  But no, we’re gonna earn this one.  Split PAX into 2 teams of 4.  Starting point, do 25 x of each exercise, mosey 100 yards, 25 x of exercise, mosey 100 yards back, 25 x of exercise… you get the point.  Rinse and repeat 10x for a grand team total of 2000 ‘reps’ in honor of the millennials born around the year 2000.
1-Carolina Dry Docks
2-Squats
3-Moroccan Night Clubs
4-Flutters
5-Mountain Climbers
6-LBC’s
7-Merkins
8-Lunges
9-Side Straddle Hop
10-Burpees (a crowd pleaser)

And with that Lutefisk handed the baton to Bear Grylls.  The PAX were toast, and unsure of what to expect from what we saw earlier which looked like the unloading of Myrtle Beach from his Range Rover onto the sidewalk above captured in bags.

Ten stations were set up about 10 yards apart for partner work. The pace setters on the end were either a ruck down and up the hill or carry a 100lb sand bag up and down the hill. The other stations were AMRAP and included…. a ton of sandbags.  Each bag had different weights from 30lbs to 60lbs and included: calf raise into overhead press, bear crawl bag drag, row into curl, dead lift into kettle bell swing, and a ball slam and jump from crunch position.

With that a mosey to COT where we honored CSPAN with one thing each of us is thankful for. Prayers and praises for kids, uncles, jobs.  Praises for families, F3, job anniversaries.  Bear Grylls led us out in prayer.

I feel honored, humbled, and blessed to be able to have an opportunity to lead these true HIM who come out and give it all they have to get better.

Lutefisk out.

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Running away from hills towards hills

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Thursday morning we ran. It’s been awhile since I’ve been to Tempo so I asked Gekko what’s been going on recently so I could do something a little different. This is what we did.

  • We ran away from the hills of Tega Cay Only to find more hills (Hubert Graham and Dave Gibson)
  • Exit Trailhead towards 160
  • Right at Hubert Graham
  • Go straight at the round about into Walmart Parking Lot
  • Run around the back of Walmart
  • Cross Dam Road and Run the back entrance to Gold Hill Middle School
  • Run out the front up Dave Gibson Hill 🙂
  • Left at 160
  • Left at Stonecrest Blvd
  • Right at Hubert Graham (another hill)
  • Left Gold Hill
  • Return to Trailhead Park

Total Miles: 4.7

Several Prayers for healing, comfort, families and marriages. Always an honor to lead. Thanks Gekko.

Zima Out

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Fun and Games Friday @ The Swamp

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On a cool Friday morning, things got weird quick. After we ditched 5 ruckers led by Zima, the 17 bootcampers moseyed to a parking lot with some shuffles on the way. Warm-o-rama started with some windmills, peter parker peters, mountain climber merkins, super low super slow squats followed by smurf jacks. We went on to do some T-bombs and a superman hold which led to sun gods and Moroccan NC’s whilst in superman pose. This warm-o-rama made for much mumble chatter.

Next, mosey to the walls between target and home depot for some wall work, where PAX started with a derkin ladder from 10 to 1, running to the other wall in between. Next was ascending testicles, with feet starting at 10 degrees for a 10 count, then 45 degrees for a 10 count, followed by full BTTW 10 count. Mix in some leg work with a squat countdown. Start with 10 squats and hold Al Gore for a 10 count. Not too bad, until you do 9 squats and hold Al Gore for a 9 count. Repeato until 1:1.  Ouch…

Numbered off 1’s and 2’s to split into teams.  Regal forgot he was a 2.  Fridays are hard.  When we finally got the teams even, both teams hold BTTW and one at a time run to other wall and get up BTTW then call for next teammate. First team to have everyone BTTW on the other side wins.  Team 2 won both.  Probably because Regal was on team 2.

Mosey to parking lot where we lined everyone up at the end of the lot. It was game time. Good ole Rock Paper Scissors. Everyone against the Q. If you beat the Q, you had to bear crawl forward approx. 10 yards.  If you tie the Q, 1 burpee.  If you lost to the Q, 1 kraken burpee.  In perfect statistical form, about a third beat the Q.  Next, round two, where the winners bear crawled another 10 yards, the ties did 2 burpees, and the losers did 2 kraken burpees. This went on for a total of 6 rounds and I’m fairly certain I saw 1 or 2 PAX who lost them all.  More ouch…. Regal won

Mosey to grassy hill to finish off the arms with 2 rounds of clock merkins on the hill, mosey back to COT where we met up with the ruckers. With 2 minutes left, busted out the JBL for some linkin park workout. Let the Bodies Hit the Floor (LTBHTF).  On the lyrics “1, 2, 3, 4” we did a merkin. On a “LTBHTF” it was a donkey kick.  Hold plank in between.  Made it just under halfway though the song for a 6am COT.

Thanks for the opportunity to lead Cha Ching!

~Lutefisk

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No Hills at Alcatraz

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With a lot of the PAX spending time with their 2.0s at F3 Dads camp I wasn’t sure what type of turnout we’d have. Thankfully 8 other PAX missed the F3 Dads deadline like myself and decided to post.

Disclaimer was given and off we went on a warm up lap around the park. Onto field for normal exercises: 25-SSHs, 15-Windmills, 20-Merkins, 15-Peter Parkers in Plank, 20-Slow Squats, & 15 Smurf Jacks.

Mosey over to wall under concession stand and partner up.

  1. P1 does peoples chair while P2 runs to fence and back. Swap and then repeat so each PAX runs twice.
  2. Leg pushdowns – Try not to let your legs hit the ground after partner pushes them down. 15 then swap.
  3. Wheelbarrow from foul line out to back of infield behind short-stop then swap going back.
  4. Burpee jump overs – P1 is down in plank, P2 jumps over and does a burpee for a total of 8. Then swap so P2 does 8. Then keep swapping and reducing burpees by 2 (P1-8, P2-8, P1-6, P2-6, P1-4…)
  5. Empty shopping cart – Kinda like a backwards wheelbarrow. Crab walk instead of bear crawl with partner holding legs up.
  6. 15 partner merkins with handslaps, run to fence and back then 15 more.
  7. Come together into 2 5 man teams. 4 guys are in plank while the last guy weaves his way to the front then drops into plank and lets the last guy know to start. We made it about half way across the outfield before it was time for the main event.

Walker takes the Q and we mosey over to other field for 410 shotgun. 4 cones in a square, same exercise to be done at cone each time, 10 reps each cone, 10 times around the square.

  • 1st cone was 10 burpees
  • 2nd cone was 10 V-ups
  • 3rd cone was 10 diamond merkins
  • 4th cone was 10 body squats

The plan was to do 10 rounds of this but we audibled after the 7th round to circle up for the following pleasantries all in cadence:

  • 60 – 4 count flutter kicks
  • 40 Freddie Mercury’s
  • Heels 6″ off ground for 90 seconds
  • 20 single count Merkins
  • 20 staggered Merkins (10 left hand forward, 10 right hand forward)

Time’s up, PAX were smoked. COT.

I didn’t know Walker that well before this but I heard he was a machine. There was talk the night before about pre-running so I decided to join him and Fish Sticks. Of course Tega Cay is nice and flat and those 2 are slow….so I learned not to pre-run a hard workout anymore. But overall it was a lot of fun and appreciate the opportunity to lead!

-Mainframe

 

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Golden Corral Shovel Flag Hand Off

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We had 20 Combined for the Boot Camp  and Ruckers.

Boot Camp Work Out:

Mosey behind shopping center and circle up:

15 Imperial Walkers, 15 Mountain Climbers, 15 Wind Mills, 15 Peter Parkers, 15 Parker Peters, 10 Merkins and 15 CDD

Mosey to hill:

On Guard Rail do 14s: 13 Derkins and 1 Dip; 12 Derkins and 2 Dips…………..to 1 Derkin and 13 Dips

Mosey to Hill:  Backwards halfway  up hill then run forward- 20 Sumo Squats down the hill then alternating lunges until the 6 is in and then 10 in cadence as a gaggle.  Rinse and repeat x2.

Mosey to roundabout and lunge walk to entrance of the shopping center.

Mosey to parking lot: Backward run to first island then turn and forward run at end of parking lot do 25 CDD then run back….incline merkins until 6 is in then 10 as a gaggle in cadence.

Mosey to COT

It has been an honor to serve as the site Q.  Over the last couple of years I have seen a lot of faces come through and all are better for it.  I am excited to have my good friend Falcon Crest take over and you will see me there on a regular basis.

Remember that the next step is to get involved in volunteering in our area.  Children’s attention home and paradise both need volunteers.  Make the next step in leadership and you will not regret it.  Falcon Crest is a man doing that not just within F3 but also at CAH.  Thank you buddy!

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Bing- GQ in The Fort – Alcatraz AO

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Reposting with Link to Bing’s BB from F3 Suncoast.

Bing- GQ in The Fort – Alcatraz AO

The PAX

Weather – upper 60s- with a chill in the air for this Floridian!

As the pax began to roll into the AO, including a number of them who chose to take a pre-run, YHC was giddy with excitement.  It felt like good old times with so many familiar faces!

As the clock struck 6:30, the disclaimer was shared along with the 5 core principles  and off we went for a mozi around the park.  Mozi included butt kickers, high knees, Carioca x2 and a quick pace to finish the run.  Without hesitation, it was time to hit the dewy fresh cut grass for COP.

COP was delivered in a speed round, where the Q calls out an exercise and is immediately followed by the first Pax member calling out SSH x10 IC.  The COP went as follows:

  • Merkins x10IC
  • SSH x10IC
  • Windmills x10IC
  • SSH x10IC
  • Imperial Walkers x10IC
  • SSH x10IC
  • Mountain Climbers x10IC
  • SSH x10IC
  • Peter Parkers x10IC
  • SSH x10IC

It was time to get to business.  The intent of the beatdown was to share some of the Pax favorites from my new  region, F3 Suncoast. First up was, FUN WITH ANIMALS.  Cones were set up roughly 15 feet from the starting point and the pax had to do the following mode of transportation x2:

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Crawl Bear
  • Frog Hop
  • It was obvious that the pax was having such a great time, we rinsed and repeated, with only 1 time each the second round.

After we had enough fun with animals, a quick mozi was done and the pax ended up at the bottom of the hill on Tara Tea Drive for a round of Jacobs Ladder.  Run up to the top of the hill for 1 Burpee, run back down and immediately return to the top for 2 burpess.  Rinse and repeat until you have done 7 burpees.  Plank at the top until the entire pax is complete.  This was no easy feat for this Floridian flatlander, but clearly was a crowd favorite.

After the six was in, it was time for some Mike Tysons along the curb.  Due to the size of the Pax, half of the group ran laps until the first group was done doing Mike Tysons x10.  We did two rounds and it was back to the fields of Alcatraz for the grande finale…and grand it was.

Ripken Suicides

As done at any Ripken Q at F3 Suncoast, it was time for Ripken Suicides (or as Longshanks called them initially – Cupcakes because Suicides isn’t sensitive enough).  The pax had 1 minute to complete a full round of suicides, with the next round starting after the first minute.  The faster you get done, the most rest.  This is done for 10 rounds, as long as you are able to get the suicides done in 60 seconds.  There wasn’t a lot of love shown for Ripken after this finale!  Thanks Ripken!!

With 3 minutes remaining, it was time for a quick round of mary including LBCs, Protractor and one other.

Round of Mary

 

The MoleSkin:

YHC encouraged the pax to not hestitate to disrupt their status quo.  To make sure they are not remaining in their comfort zone.  Roughly 2 years ago today, the Kelly family entirely disrupted their status quo, having no idea why the chose to leave such a great community, pax and soccer family to head to a place where we knew NO ONE.  Not long after arriving in Florida, the status quo was disrupted AGAIN with YHC taking an entirely new job and quitting the one he moved to Florida for initially.  This opportunity has been a true blessing as YHC no longer travels for work and is home with the family and available to apply more time to launching a new region for F3.  The Pax of F3 The Fort and surrounding areas have been instrumental in disrupting the lives of over 225 men in the Sarasota area, as it was because of them YHC had the confidence to move and then start a new region.  I am honored and humbled to be a part of F3 The Fort and to give away all that I have gained to my new region in F3 Suncoast.

Prayers/Praises:

  • For Cable Guy and his family
  • James, friend of YHC battling cancer for the 3rd time at 9 years old
  • Many other prayer requests spoken

Announcements:

  • Coffeeteria at Panera Bread – Thanks for hanging out, I had a great time
  • CAH – Join us
  • Welcome to Skyline – You did a great job in a not so friendly FNG beatdown!
  • Wow, I am really bad at all of the announcements as I am not with this pax daily!

Thank you for this great opportunity and I look forward to seeing everyone on Monday at Honey Badger.

Aye – Bing

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More Broga Please

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Warmup

Seal Jacks x20

Windmills x15

Cherrypickers x15

Hillbilly Walkers x15

Mountain Climbers x15

Over Headclaps x 12

 

The Thang

Mosey To The Big brick building behind burger king for 4 corners.

5 rounds of 4 corners

1st round was Diamond Merkins,Squats,Alt. Shoulder Taps,and Heels To Heaven 5 Reps each

2nd Round Merks,Sumo Squats, CDD, and LBC 10 reps each

3rd Round Wide Arm Merkins, Ripstick Squats (squats on your toes), Mak-Tar Jah, and Box Cutters 15 reps each

4th round Hand Release Merks, Monkey Humpers, Overhead Clap, and Big Boy Situps

5th round Merks, Calf Raises, Jack Webb to 20,and Flutter Kicks 20 reps all

10 burps OYO

Now it was time for the painful part of the workout BROGA

these boys were moaning and groaning  as i put them through various stretches and yoga moves. we did this for about 10 minutes needed about 20 more.

mosey back for COT

Prayers

Cornerstone on the passing of his Step Mom this week

Cspan on his continuing job search

Thanks Smithers For The Q

Stang

 

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