Tag: Flea

Never left BAM

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It was a beautiful, slightly less humid morning as the PAX gathered at the Swamp. It’s nice to see some new faces around the circle this morning before we split into the boot-campers and ruckers. Some form of a disclaimer was given and off we went toward the Depot.

Normal mix of high knees, butt-kickers, and karaoke’s on the way. Circle up at HD for warm-ups. 25 SSHs, 15 IWs, 10 Windmills, 10 Peter Parkers, 10 Parker Peters, 25 MNCs, 10-Sumo squats.

Mosey to Books-A-Million lot.
Suicides starting from far cub and using each parking divider (4 trips).
Leg pyramid: 10 Burpees, 20 1-leg lunges (10 each), 30 Mtn Climbers, 40 Squats, 50 SSHs, 40 Squats, 30 Mtn Climbers, 20 1-leg lunges, 10 Burpees
Suicides – audible to only 3 trips.
Merkin clock: 1,4,7,10-Diamonds / 2,5,8,11-Wide Arm / 3,6,9,12-Regular. Go around the clock and do the merkin type. (I hadn’t done this in a while and now I remember why).
Suicides – 3 trips
Ab time: 15 Flutters, 20 tiny circles (10 each way), 15 Freddie Mercury’s, 15 LBCs
Suicides – 2 trips
Small jack pyramid: 10 Bomb-jacks, 20 Plank-jacks, 30 Seal-jacks, 20 Plank-jacks, 10 Bomb-jacks
Bear crawl suicide – Bear crawl from end of one parking lane to beginning of other lane, 1 merkin, backwards bear-crawl to start, 1 merkin. Did this 5 times.

Mosey back to COT for some dying cockroaches before the ruckers came in.

We never left the BAM lot but I tried to throw a little bit of everything in today. Great job by everyone. I’m always honored to lead this group of impressive PAX. Thanks CableGuy for the opportunity.

Logging out,
Mainframe

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CSPAN visits Quagmire

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Conditions were pouring rain…and sort of raining like you might not want to get out of the car kind of rain…

Disclaimer

Spent the morning running and rotating the Q in reverse age order as it was miserable out (shared misery)

we got in about 3 miles, and plenty of exercises to 15 reps

Lots of laughs and #mumblechatter…exactly what I needed…thank you for the invite to Q

Sermon was on APE – A=Attitude, P=Performance, and E=Effort and how APE is our input into every situation. It is our responsability to maintain our APE and make a difference in our lives, our faith, our family life, our work, our church, etc…

COT/ prayer or praise/ BOM

 

 

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Sharknado Strikes The Poopdeck

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I always tell folk that the Poopdeck is the best AO around; It showcases amazing views, is expansive, has some gnarly asphalt for merkins and MARY, and always has a breeze coming off of the lake.  However, this morning, 6 PAX faced an impeccable storm generated by the F3Lake Norman crew with Burner and Olive (Tclaps to you guys!!).  After a brief intro and disclaimer, we moseyed:

COP:

20 SSH IC

20 Imperial Walkers IC

20 Hillbilly Walkers IC

10 Windmills IC

10 Cherry Pickers IC

30 MNC IC

Mosey to Waterfront

The Thang:

“Sharknado” – brought to us by Burner, via Olive at a mean, July 4th beatdown at the Warthog @F3GrandStrand

After remembering how glorious Sharknado is, it was described and commenced

15 Burpees OYO

run a lap around the waterfront parking lot – a little over .15 mile

20 diamond merkins

run a lap around the waterfront parking lot – a little over .15 mile

20 big boy situps

run a lap around the waterfront parking lot – a little over .15 mile

20 wide arm merkins

run a lap around the waterfront parking lot – a little over .15 mile

20 scorpion dry docks

Rinse and Repeat, aiming for 5 cycles.  I believe that Wildthing described it as “hateful.”  Due diligence had been achieved.

At 10 til, we circled up for some MARY  right on the waterfront as the sun was rising:

Flutters

X’s and O’s

Freddie Mercury’s

Box Cutters

Mosey back to COT

Great push by all PAX!  I also appreciate you’s guy’s support!

Announcements:

If in need of retiring a flag, take it to your local American Legion Post.

Ragnar coming up, as is a Delta Ruck event

CAH is doing great work even with the move in time.  Always looking for continued support.

Prayer

I appreciate the opportunity to lead.  F3 has given me so much in a short amount of time (5 months in), and I continually look to give back however possible.  See you in the gloom.

Droppin’ the bass,

Flea

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Two years and counting

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Two years ago, Jekyll invited me to WEP for my first workout.  I thought I was in pretty good shape, but little did I know what was in store for me.   I remember halfway through the workout thinking, this was a bad idea and would anyone notice if I lost my breakfast.  Luckily, I kept my stomach in check, but spent the afternoon on the couch recovering.  Since this first day, F3 has greatly impacted my life both  physically and mentally.

Quagmire  workout – 7/17

After the disclaimer, we moseyed to the front of Best Buy for some dynamic stretches:

Butt Kickers

Knees to Chest

Lunges

Soccer stretches

Next, we took a short jog to COP for warm-ups:

SSH, Space Invaders, Imperial Walker, Mountain Climbers, Plank with 6″ hold

Next, we partnered up for a game of catch me if you can.  Partner 1 ran around the parking lot while partner 2 jogged around the same  route.  Once Partner 1 caught up with Partner 2, they each did 5 burpees.  Rinse and repeat.

Once complete, we moseyed to the front of Marshalls for wall sits and calf raises.

We finished up the final 15 minutes with some cadence strength training.

First round:  Bearcrawl/Merkin  10/5

Second round:  Lunge/Squat  10/5

Third round:  Backward Bearcrawl/Carolina Dry Docks 10/5

Forth round:  Crabwalk/LBC: 10/10

Jailbreak to COT

Announcements:

Children’s Attention Home – Friday 7pm

F3 Dads – 10am at WEP

Read Newsletter

 

Prayers/ Praises:

Tater – Healing (eye)

Jekyll – Quality time with his 2.0s

Royale – Daughter’s B-day

Witch Hunt – Son starts baseball camp

 

 

 

 

 

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8

Squat’in on the dock of the lake…

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Fifteen souls on deck this warm humid morning including the FNG who would later become… Nutshell.  I enjoy the look of confusion in peoples’ eyes when they show up to a workout and I’m already there- a flash of panic followed by a furtive glance at their watch.  Yes… I’ve crafted my reputation well- but unfortunately, being  Q is no last minute affair.  After some brief pleasantries and a firm word of caution we explode into a frenzy of motion on this finely moonlit morn.

The Workout

Open with a .7 warm up jog through the dark & gloomy residential loop behind the Y exiting and circling up at the Buster Boyd boat ramp.

  • SSH x 30
  • Imperial Walker x 20
  • Merkins x 15
  • LBC x 20
  • Russian twist x 15
  • Windmill x 20
  • Plank Jack x 15
  • Hello Dolly x 20

Split into 5 groups of 3 for a half-baked concept we’ll call the U-Turn.  Partner 1 is at  the Buster Boyd boat ramp doing Kraken burpees, Partner 2 is at the end of the T-Bones dock for squats, Partner 3 hauls ass between the two to take over the station and keep the cycle moving.  Awkward start, awkward finish, solid effort in-between.  Perhaps call it “euphemism” instead?

  • Moroccan night club x 30
  • Merikan x 10
  • Freddy Mercury x 20

Fast pace back to Bowl & Bounce for 2 circuits of Human Chair / Merkins on the wall / Ballz 2 the wall.

Finish with a mosey down to the front door of the Y and a strong gallop home to COT

Moleskin

  • Welcome FNG Nutshell, this guy kept a solid pace and was barely winded at the end.
  • Austin Powers is FAST- I hear the Benny Hill theme song each time he blasts past.
  • Thanks to the PAX for letting me know I was signed up for this Q- with friends like these, who needs twitter?

 

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