Tag: Fish Sticks

Your partners name is your workload

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Finally a great temperature this morning! That didn’t stop Lutefisk from dishing out a nasty mid-week beatdown!!! Quick disclaimer and ran to the rear of the school the long way. A nic e little warm-o-rama with your typical windmills, mountain climbers, imperial walkers, lbc’s, merkins, and Superman Moroccan night club combos. Follow up with a quick lap to the location of the thang

The Thang: partner up, size matters but not physical size. After we partnered up,  informed the PAX that it was the size of their partner’s name that mattered. I whipped out a board of pain with all 26 letters of the alphabet with a corresponding rep count and exercise. You are to spell your partner’s F3 name. I put some rock music on and we went after it. It had a little bit of everything. I ended up knocking out 100 burpees. Some pax were up BTTW for a total of 8 minutes. Everyone did a ton of SSH. We all helped poor Uber finish his partners name (Dennis The Menace) then took a lap and a 10-count followed by a mosey back to the pillars. We knocked out one more name “pantheon” before COT.

PAX were smoked, it was a good day.

Prayers needed today for Dennis the Menace’s brother who gets test results today. Prayers for marriage. Prayers for other struggles.

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VQ-O-RAMA

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September is VQ month at Golden Corral.  Except last minute VQ decided he wasn’t ready.  Push a brother, but not too much.  It’s ok, Lutefisk can ad-lib!  Normal disclaimer plus let PAX know we all would be on Q today.  Something they did from their VQ.  Started off with a mosey around the Teeter, circle up for a COP:
-10 windmills IC
-10 DC merkins IC
-15 imperial walkers IC
-10 tempo merkins IC
-15 morrocan NC’s IC
-10 diamond merkins IC
-line up for a modified indian run; hold plank, rear PAX bear crawl to front

Lutefisk’s Thang: SSH during the song “Tubthumping” by Chumbawumba, every “I GET KNOCKED DOWN” = burpee

Mile High’s Thang: Wall sit and one at a time sprint about 50 yards and back, various arm work whilst wall sitting

Fish Stick’s Thang: tight circle arms on shoulders, one at a time 10 count heel raises (9 PAX = 90 heal raises!)

Corn Hole’s Thang: 12 count merkin (4 down, 4 hold 6″, 4 up) x 10

Uber’s Thang: wall work behind oil change place – 10 right leg step ups, 10 left leg step ups, 10 derkins, 20 dips

38 Special’s Thang: Some kung fu stuff that was awkward and used muscles I didn’t know existed.  noice

Deacon’s Thang: high knees in place, and whenever he felt like it, yelled “DOWN” for a burpee. over and over and over and over and over

Change Order’s Thang: 2 groups, one does pull-ups on the cart rack until the other gets back. flapjack

Crab Cake’s Thang: various ground work followed by a sprint up and back

Just enough time for 9 double count crunchy frogs to end it.  COT.

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Never Forget

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9/11 Tribute WOD – Focus on the Passenger

Imagine you’ve woken up on a seemingly normal day, getting ready for a work trip, and then heading to the airport. The traffic isn’t as heavy as you would think, in fact you think maybe today will be a good day based on that. You arrive at the airport, get your ticket, and go to the security line. Security wasn’t so bad, it only took 5 minutes. This could be a pretty nice business trip. You arrive at your gate and then the plane starts to board. You board, sit down in your seat and pull out a book you’ve just started and are excited to read it on this forced 5 hour break. The plane takes off and everything seems fine.

Then it isn’t.

A group of men some how gain control of the plane and it changes course. The next thing you know, you have no clue where you’re heading and there is an air of fear growing in the cabin. You look out of your window and you see a city that you should be very far from at that point in the flight and wonder what comes next.

That’s it. That’s how 246 passengers/crew on four planes lost their lives on 9/11/01. They weren’t warned, told, or able to make the last decisions about their lives. Some weren’t able to tell their loved ones that they loved them for the last time. Life ended for them on that fateful day.

Today we honored them.

Mosey around the entire church and then circled up for a warm up stretch.

COP

30 SSH

10 Tappy Taps

30 Moroccan Night Clubs

10 Little Baby Arm Circles – both directions

Al Gores w/4 count pulse

High Plank, Side Plank, Side Plank

Yoga Flow and Stretch

Mosey to the concrete bench area.

Four Flights – 246 Victims in the air.

Flight 11
87 Total
76 Passengers
11 Crew

Flight 77
59 Total
53 Passengers
6 Crew

Flight 93
40 Total
33 Passengers
7 Crew

Flight 175
60 Total
51 Passengers
9 Crew

Weinke

Flight 11 – North Tower
76 – Step Ups (Count Each Leg)
11 – Turkish Get Ups (11 Each Arm)
Run Lap

Flight 175 – South Tower
51 – KB Swings
9 – Curls (9 each arm)
Run Lap

Flight 77 – Pentagon
53 – Straight Leg Deadlifts (1 Leg at a time)
6 – Clean & Press (6 each arm)
Run Lap

Flight 93 – Field in Somerset County, Pennsylvania
33 – Goblet Squats
7 – Halo’s (7 each way)
Run Lap

Mary – Total Per Flight
87 – LBC’s (2 Count)
60 – Pickle Pointers @ Bench Area (KB on Hips)
59 – Flutters w/Press (2 Count)
40 – American Hammers w/KB (count each side)

We ran short and had three minutes to spare. We took time to pass the Dutchie left and right one revolution.

JWOWW made a great point while we were running our fourth lap – you don’t come to realize how many people actually lost their lives until you start counting them out one by one, rep by rep, and the pain grows with each rep. Just remember this when you’re thinking about giving up when honoring those who lost their lives.

We had 12 PAX, each of which struggled through this unique weinke.

We headed back to COT and I gave one last word with regard to those who lost their lives:

NMM

In total, 2,996 people lost their lives on that fateful day of 9/11/2001. At this time 18 years ago, none of them knew their time would come to leave this earth. They had plans, families, loved ones, futures, goals, dreams. Don’t take what you have for granted. Live the life you have with those you’re surrounded in the best way possible. Give all of yourself to God and let Him use you. Don’t hold back. You never know when something might happen and put an end to all of it.

Prayers/Praises

Flat Tire’s son is going to take his on the road drivers test – prayer and praise!

Pray for marriages – and don’t take for granted the fact that you have an amazing M.

Pray for Winnie – my 2.3 – who is the last of our family to catch our little illness going around.

Praise for our newest Region, Lake Wylie! And for our new leadership in The Fort.

Announcements 

Christmas party coming up! Get your sweaters!

Punch List out.

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17

Burpee Broad Jumps for EVERYONE!!!

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7 was the number at Pantheon, sans the SiteQ (whom YHC still needs to give some P200 hardware).  Seems everyone posting for a good beatdown got their money’s worth. And even if not, the standard fare of FunHouse mumble chatter was worth its weight in hot air.

The Thang

Started with a warm-up lap around the “big loop”, with some shuffles, toy-soldiers, and a few COP warm-ups, consisting of (in no particular order):

  • SSH x25
  • Cherry Pickers
  • Imperial Squat Walkers x20
  • Windmills (of acceptable quality, according to FunHouse) x10
  • Mountain Climbers x20
  • Peter Parkers x20
  • Superman >> Paratrooper – with some Moroccan Nightclubs added in x10
  • perhaps a few others exercises, lost in the annals of this 47 year old mind

The Main Event

Pax moseyed to a cone in front of the main entrance.  They observed a second cone about 100 yards away.  We then split into 2 groups.

Group 2 ran down to cone 2 and did the first stationary exercises on the list
Group 1 started at cone 1 and performed the moving exercises for 100 yards to reach cone 2
When group 1 reached group 2
  • group 1 ran a “little loop” lap back to cone 1 and began the first stationary exercise on the list
  • group 2 began the moving exercise for 100 yards to cone 1
When group 2 reached group 1
  • group 2 ran little loop lap back to cone 2 and began the second stationary exercise
  • group 1 began the moving exercise for 100 yards to cone 2
The moving exercises:
  • 1 pair of lunges, 1 broad jump, 1 burpee, then 2, then 3,, 4, and 5 until opposite cone (100 yards away) was reached

Stationary exercise:
1) Plank punches
2) Monkey Humpers
3) Box cutters
4) Dry Docks
======  Ran out of time ======
5) Deep Squats
6) Plank Jacks
7) Apolo Ohno
8) Chop Sticks

For a few minutes, we a couple ab exercises, then about 30 seconds of total body destroyers.

 

Great work by all men!  Thanks to Bear Grylls for the opportunity to lead!

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Jell-O Arms

Normally Pantheon is a Site for running and I thought that I would change it up so I came up with this coupon workout to change up the scenery.

The Thang

I had a short mosey to the back of the school to the location of the work out. I showed them a cone location to identify the stopping point for the running portion of this partner workout. There where 4 stations for this Modified Dora. I had the PAX partner up and count off to space out the PAX so they wouldn’t be on top of each other. The count for this Dora was everything was a rep of 200

Station 1 was curls. I had paver coupons and partner 1 would rep out curls while partner 2 ran to the cone and back. The fun part was I didn’t mention to the PAX that there where 3 different size coupons so there was a lot of chatter going on.

Station 2 was shoulder taps. Partner 1 would take said paver and tap one side of the shoulder then lift overhead to other shoulder. Counting only one side as a rep. Partner 2 would of course be running.

Station 3 was at the swings. This was a upside down Merican. While holding the chains of the swings with back on the ground and feet somewhat extended you would pull up making your chest hit the seat of the swing and lowering back down. Partner 2 ran.

Station 4 was curls to overhead press. Self explanatory. Partner 2 ran.

As I had about 10 minutes left I had the PAX circle up with a low squat and hold and delivered a message. My message focused on something that I saw on Twitter about 12th man ministry. It was about positive reinforcement. It just hit something in me and challenged the PAX to go back home and for the rest of the week use this positive reinforcement at least once a day on someone close. Your M, your 2.0’s, or even just yourself. We are in a world today that we don’t do this enough and when you hear it, it just means something. It may take someone out of a funk or hole their in and just give them something they needed to hear. So if you’re reading this I challenge YOU to do the same. Be a leader and this is a great way to build leadership and gain someones respect.

After the message we did a nice long mosey around the school and fields back to COT. With all above being done we managed to get roughly 2-2.5 miles in and totally roast our arms. Good luck today fellow PAX on recovery and see you next time.

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Fountain Or Drain

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What a glorious morning! The weather was perfect. We were blessed with a few respectables and plenty of #HIMs. The fellowship was amazing and the mumble chatter was high-quality. 

The Thang:

Mosey to the next parking lot near 9 Rounds. 

COP: SSH (30x), Merkins (15x), IW (20x), WM (15x), Sumo Squats (15x), Box Cutters(15x), Dying Cockroaches(15x)

Mosey to the parking lot at Grace Presbyterian Church. 

Partner up for a round of Dora with Merkins (100x), Squats (200x) and LBCs (300x).

Mosey to the parking lot at O’Reilly’s

Two rounds of Irkins(15X), Dips (15X) and LBCs (15X)

Two rounds of Derkins(15X), Box Jumps (15X) and Heels To Heaven (15X)

Mosey to the next parking lot at Harris Teeter for suicides with burpees.

COP: LBCs (15x), Heels To Heaven (15x) and Dying Cockroaches (15x)

COT 

Moleskin: 

Given our country’s divisive climate, it is important that we remain positive. Too many people are talking and thinking negative. Negativity is a huge energy drain. Reject negativity. Be a fountain of positive energy, not a drain.

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The Pantheon Claw

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It was another fine morning at the Pantheon. 70F and 90% humidity. Just the kind of morning that makes the fart sack look even better than normal.  But 12 HIM valiantly defeated the FS this morning in order to gather in the gloom.  2 of them launched a ruck about 5 minutes before the official start time, and YHC will dedicate very little more time to their cause.  They can write up their own backblast if they want to advertise just how awesome their morning was.

WARM UP

We started with a brief disclaimer.  Then ran clockwise around the school to the south lot for 20 SSH, 10 windmills, and 20 Moroccan Night Club.

That dora

Another mosey to the BB court for a quick bit of Dora.  The PAX paired up and shared. 100 pushups, 200 squats, and 300 LBC.  The runner would trot on down to the other side of the court, perform 2 burpees, then run back to tag their partner.

t stance walking

When that was done YHC showed the T Stance Walk to the PAX, which was to be performed the 25′ or so from the end line to the end of that free throw circle thingy.  I will describe below.  However, during my extremely eloquent demo and explanation, a TWSS was released in response to “It should feel weird, but won’t be too hard”.  As we all know, the only prescription for a TWSS is 5 burpees…  I thought it was Tardy who was responsible for our added betterment, but we found out that Lutefisk was the sponsor of our delight.

Open T Stance Walk:

  1. Start with R Foot at a 45º angle to the right
  2. Step L foot so that it is in line with the R toes, L foot is at a 90º angle to the left
  3. Dip down until knee is on the ground, 90% weight on L foot
  4. At this point your R knee should brush your left ankle, and your R ankle off the ground
  5. Stand up and repeat, zig zagging just a bit as you follow a straight path

On the way back, Closed T stance walk.  This time instead of pointing the feet 45º out/away, point them 45º in/across the body

This was done twice. There was some mumblecomplainchatter.

When finished we moseyed over to the amphitheater for the main event.

THE CLAW

The map produced of this particular exercise:

PAX started from the bottom (the thumb) and ran along each of the concrete paths.  Stopping at the end of each to perform a quick set before going to the next finger.  When returning to the thumb, they did LBCs.

Round 1
5 merkins
5 squats
5 monkey humpers
bear crawl there and back for the final finger
40 LBCs at the thumb

Round 2
10 merkins
10 squats
10 monkey humpers
bear crawl there and back for the final finger
60 LBCs at the thumb

There was JUST enough time to do one more round!

Round 3
15 merkins
15 squats
15 monkey humpers
bear crawl there and back for the final finger
And immediately mosey back to COT!

COT

Back at COT YHC stopped to get his phone for name-o-rama.  And to take a breath…  There were some announcements, praises and prayers.  A few minutes after disbanding, the ruckers showed up and more fist bumps were administered.

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Baby Shark do do do do do do…..

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Today we had 13 show on a very hot Monday!

After a disclaimer and a short mozy all pax gathered for a short warmup which consisted of 10 merkins, side straddle hops, and imperial walkers. We then grabbed our bells and sort of slowzied to another part of the parking lot to begin our routine. I instructed the men to partner up and I then handed out prewritten sheets of paper with two kettle workouts and one regular exercise written on each. I felt like it was a good day for music so I added roughly 10 songs (Rock N Roll) and each set of partners did the workout from each page for the entirety of the song. I assigned how many of each workout to do and after you finished your assigned number you would switch the exercise. After the song finished the groups would rotate so that all men could complete every exercise. I also randomly added the instrumental version of baby shark onto my music playlist and when that would come on we would sprint the length of the parking lot and return just in time for the song to be over and would resume our regular routine with the next song. I felt like that was a good time to run since nobody wanted to hear that song! I added pistol squats to one sheet of paper and those are quite difficult (unless you’re Tesh) and I don’t think I want to do those again! We stopped about halfway through and I told the pax that I would like for them to take the time this week to compliment folks around them. When you compliment someone, it can really have a profound effect on their day and selfishly it makes you feel good as well so it’s a win win. At around 3 to 6 we took a mozy back to COT where we did a quick mary and then circled up to finish our workout. I did hear some complaining which is always good and it means that the pax is suffering a bit so I felt successful! Big thanks to J-WOW for the opportunity to serve and I look forward to doing it again!

~Slash

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Climbing Ladders at the Golden Corral

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Golden Corral – The AO that has been revived in recent months thanks to the leadership of Lutefisk.

13 men met at the Harris Teeter parking lot in the gloom on this cloudy morning.

Started with the disclaimer and we were off.

Warm Up

  • Mosey to HT doors
  • 50 YD Bear Crawl
  • Wind Mill X 10
  • Imperial Walker X 10
  • SSH X 15
  • Merkins X 10
  • Mountain Climber X 10
  • Recover and mosey behind red bowl

Once we got behind red bowl I instructed the PAX to partner up.  Size doesn’t matter but what matters is accountability and camaraderie.  Those two things have been a huge part of my success ever since I started F3.

Activity 1

  • Partner 1 50 YD Wheelbarrow
  • 10 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)
  • Partner 1 50  YD Wheelbarrow
  • 20 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)

Mosey from Red Bowl to Bakers Buzzin

 

Activity 2

CLIMBING LADDERS

7 stations.  Start at number 1 then move to number 2 and then start over.  Keep climbing the ladder.  You get the gist.

  • 1st cone 10 Burpees (run to 2nd cone)
  • 2nd cone 20 Hand Slap Merkins (Bear Crawl to 3rd cone)
  • 3rd cone 30 Carolina Dry Docks  (Crab Walk to 4th cone)
  • 4th cone 40 Squats (run to 5th cone)
  • 5th cone 50 Flutters SC (Bear Crawl to 6th cone)
  • 6th cone 60 LBCS (Crab Walk to the 7th cone)
  • 7th cone 70 Shoulder taps (Run backwards to the 1st cone)

All the Pax completed 5 out of 6 rounds and one group was halfway done with the final round before we had to mosey back to COT (Fishsticks was waiting for us).  We got in just under 3 miles and around 600 calories burnt.  Excellent push by the PAX.  There was very little mumble chatter towards the end coupled with some moaning and groaning.  Big win for the QIC.

FINAL NUMBERS (Including warm ups)

  • 50 Burpees
  • 140 Merkins
  • 120 CDDS
  • 120 Squats
  • 100 Flutters
  • 60 LBC’s
  • Several Miles
  • The last group can add 10 burpees, 20 Merkins and 30 CDDs to their total

Announcements were covered.

Prayers were said for Change Order’s mother, Pothole’s truck and safe travels for Fishsticks   and his family.

Thanks for the opportunity to lead Lutefisk!

Mile High out

 

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7-4-17-76

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13 on hand plus and FNG as YHC took the Q at Golden Corral for the first time. Thanks Lutefisk for the opportunity to lead these Men.

Arrived early to survey the expected AO. The area chosen for the Thang I have only seen used once and coudn’t recall if there were lights or not.  There were thank goodness.  Unloaded the assortment of cindys, pavers, weight, rock, and Mama Ducks garden stone.

As the PAX began rolling in was advised we had an FNG on so I beefed up the disclaimer to ensure liability was understood.  Here comes Punchlist and Wegmans fresh of a 2 mile pre run.  Wegmans was kind enough to advise he was warm and ready to rock. Good on ya men.

Mosey around the back to the HT and found an  unsmelly location and circled the PAX up for COP.

MNC x 20 Staright into 20 Little Arm Circles x20

SSH x 20   Imperial Walkers x 20 Hillbilly Walkers X 20  WindMills x 20

Mosey over to the church parking lot for The Thang.

7-4-17-76

Carried over a bit of this #Beatdown from our friend Nasa’s  smoke show the day before with  little different twist.

Complete 4 exercises in rep sets making up the date of our Independence then run a lap of roughly 200m.

Looked something like this. Revolutionary War lasted 7 years- So 7 rounds.

RND 1

7- Merkins  4 Kracken Burpees- 17-LBCs- 76- Squats

Lap around Parking lot

RND 2

7- Werkins, 4- 4x4s modified to 4 squats+4merks — 17 BBS, 76- American Hammers 2ct

Lap around parking lot

RND 3

7- CDDs, 4-2CT Jump Lunges, 17-MTN Climbers 2ct, 76 Calf Raises

Lap around parking lot

RND 4

7- GTOs, 4-Burpees, 17- Peter Parkers 2ct, 76- Hello Dollies

Lap around parking lot

RND5

7- Diamond Merks, 4- 4x4s modified 4xsqts+ 4 Merks, 17-Parker Peters 2ct

Lap Around parking lot

RND 6

7- Dips, 4-2ct Jump Lunges, 17- 2 CT Ski Abs, 76-  Fast Step ups 2 ct

Lap Around Parking lot

RND 7

7- Bent over Rows 2x, 4- Kraken Burpees, 17- Box cutters, 76 1ct Crab Cakes

Lap Around Parking Lot.

Mosey back to  COT w/ jail Break through shopping Center parking lot.

1.5 minute Plank to close it out.

COT

F3 Dads- Through July.

Convergence 0515 7-4 Bring Snacks for CAH

Prayers Praises

Traveling PAX- Interviews up coming for FNG Realtree

Safety over July 4th Holiday

Great work was done by all.

Duck Out!

 

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