4×4 Fun

I haven’t been to Colosseum in a long time. I’ve been doing the ruck WOs on Tuesdays so it was good to shake up the routine. It was also great to see so many cars rolling in. I haven’t seen several guys in a while due to being under a ruck so it was great to be out in the gloom with them again.

Go time arrived and disclaimer was attempted. Mosey around loops in front of school with high knees, butt-kickers, karaokes both ways. Circle up for normal warm-ups: SSHs, windmills, Peter Parkers, Parker Peters, and some Hillbilly Walkers.

Moseyed over to side lot. Today’s theme was simple, 4 exercises done 4 times. First off was Bear Crawl from top of parking line to curb, 4 Merkins, Crawl Bear back to top of parking line, 4 Donkey Kicks. Repeat 4 times.

Mosey over to lot behind school. 5-Worst Merkins (Wide, Normal, Diamond), 10-Big Boy Situps, 15-Plank Jacks, 20-Shoulder Taps then run to other side of lot. Repeat 4 times.

Mosey to loop in front of school. Starting at center of loop: 10-Burpees, 10-Mtn Climbers (4 ct), 10-Lunges (each leg), 10-Smurf Jacks, then run around loop to center spot of on other side. Repeat 4 times. Lots of good mumble-chatter during this segment, except for Tesh who almost lapped everyone.

Slow mosey over to front of middle school for some Wall Webbs. Start in People’s Chair, walk out on hands into Merkin, walk back up on hands into chair for overhead claps. Normal ratio of 1:4. I cut it short at 6:24 so we had time for some mary (and my legs were starting to burn). Back at cars to finish up with 10 tiny circles clockwise, 10 counter-clockwise, then 20 flutters. Time’s up. Hopefully the PAX got their money’s worth today.

Continued prayers for Stang’s family as they mourn the passing of his grandfather as well as all of the kids that Cornerstone is involved with in their treatment group.

Thanks to Jekyll for the opportunity!
-Mainframe

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3 PAX, 1 Route

3 PAX.  1 Route. Warm early morning for a run.  Spring is gone.  It is now summer.

There are times when posting to an AO that big numbers mean big impact.  Here to tell you that impact knows no such constraint.  Running gives the opportunity for real discussion and relationship building.  And if you run with the same guys enough, you will get sharpened, wiser, tougher, humbled, confronted and better.  Today’s run was the epitome of an “impact run”.   Negative splits and deep convo, made for a 5.3 miler feel like a walk in the park.  Yet again, F3 is more than a workout!

 

Funhouse (proxy for Gecko)…. someone had to write it…..

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A Q of Ice and Fire

Firstly, there are no spoilers contained in the backblast. YHC had been thinking about doing a GOT themed Q for a while. When I was offered to Q Crows Nest within 12 hours of a new episode dropping, I knew that winter had come.

14 men showed up and were disclaimed. Before we moseyed, the first game was explained.

Where are my Dragons?!

PAX were told that there were 3 toy dragons (dinosaurs if we are being honest) hidden around the AO. If any man found a dragon they were to let the whole group know and everyone would stop what they were doing and complete 20 Flying Dragons [flying squirrels] OYO. If all 3 dragons were not found with 5 mins left in the workout all the PAX would have a penalty – winter had arrived early and we would all have to do rounds of Climate Change. After this was all explained, we moseyed. Before the warm up began, Peg found the first dragon. So 20 Flying Dragons.

Wildfire Warmup

Lord Tyrion Leaps [SSH], Braavosi Night Clubs [MNC], White Walkers [imperial walkers], Gendry’s Hammer [American hammers], Benjin Starks [ranger merkins], The Hound [downward dog]

The Kingsroad

The Kingsroad connects the capital of the 7 Kingdoms, Kings Landing, all the way North to The Wall. It actually starts at Storms End, but whatever. PAX received a raven that white walkers were marching for the Wall and they needed to journey up the Kingsroad with reinforcements, or really bad stuff would happen. The Wall was on the opposite side of a parking lot from Kings Landing. PAX had to Lieutenant Bran (he don’t got no legs) there. At each pillar they passed they had to do 5 Iron Borns (Carolina dry docks AKA Pike pushups).

Once at the Wall, we needed to defend it. This entailed several rounds of Wall sits with PAX taking turns going beyond the Wall to do abyss merkins. Fortunately, for the realms of men, the White Walkers were defeated by the valiant efforts of the PAX. Flux also found the second dragon – so 20 more flying dragons. We then had to return to Kinds Landing. But as we had already found 2 dragons by this point we did not need to Lieutenant Bran – instead we did Welsh Dragons back, which was much shorter as the crow flies… though not necessarily less painful. Check the exicon; these ones are tough on the shoulders.

The Nobel Houses of Westeros

Stations were set up, each with the sigil, words, and name of a house of Westeros. There was also a corresponding exercise for each house. The lexicon came in real handy with this one. Complete station 1, run a lap. Complete station 1 again, then 2, and then run a lap. 1, 2, and 3, then run a lap… you get the idea. Here were the stations:

  1. House Greyjoy – 3 Kraken Burpees
  2. House Baratheon – 20 Leaping Stags (power skips)
  3. House Stark – 10 Dire Wolves (Werewolves)
  4. House Lannister – 20 Lion Kings
  5. House Frey – 20 Oblique Bridges (10 each side)
  6. House Martel – 30 Sun Gods
  7. House Targaryen – 20 Flying Dragons
  8. House Arryn – 3 Tony Hawk Burpees

We didn’t make it through all the houses before time ran out, but enough to get the sweat going. YHC also conveniently found the last dragon – sparing the PAX from global warming session, as we really didn’t have time for that anyway. I may work that into a future Q. We all moseyed back to COT, dragons in hand.

This was the most fun I have had creating a workout yet. Thank you to all the PAX who came out and endured a bit of nerdy fun, especially those who were up late watching GOT last night. And thanks to Iced Tea for the opportunity to lead.

Valar Dohaeris,

Homebrew

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A cat, a cow and a 7 minute mile

Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

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Q2 2019 PFT @ The Coop!

2019 quarterly PFT at the Coop was on schedule for day 21 of Ass Kickin’ April!  17 PAX came out to see progress that has been made since Q1 of 2019.  We had 8 repeats and 9 new comers.

The Thang

Warm up – Lap, COP with SSH, Squats, IW, Moroccan Night Clubs,  6 count burpees. Mosey to Pull Up bars.

PFT – 1 minute: Pull Up, Big Boy Sit Ups, Merkins.  The 1 mile run.  We did this.  Here is the output.

2019-Q1 2019-Q2
Name Pull Ups Sit Ups Push Ups 1 Mile Run Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40 6 41 45 6:04
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21 26 44 63 7:10
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25 14 42 53 7:28
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48 17 46 48 6:33
DirtyHarry 5 50 50 7:28 12 53 61 DNP
Youts 18 44 51 8:49 26 48 64 8:34
Slash 8 26 31 8:45 9 27 44 7:42
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43 25 43 45 DNP
DD 18 25 54 6:35
Nasa 14 42 41 7:12
Harry Carey 12 32 37 5:58
Geronimo 23 43 40 6:45
Shady 37 44 44 7:03
Hardwood 19 26 51 9:17
FishSticks 11 56 52 6:22
Barry Manilow Present

FunHouseNaked Moleskin:  Looking at the 8 repeat PAX, all got BETTER!  Imagine that.  Continue to take the DRP, you get better.  Either if is all running, Bootcamping, Rucking, etc.  Keep posting and you get better! I have data and a spreadsheet to prove it! #WesaelShakerDolphin?

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6 years, God only knows where I might have been….

6 years ago YHC rang the bell for the first time with a handful of rag tag HIM’s. There were 3 workouts, total, in The Fort. A lot has changed!  YHC was blessed enough to be able to come to Block Party and Q on a day that has changed my life.  32 other PAX joined YHC in the gloom for some fun for Day 20 for Ass Kickn’ April Y2!

The Thang:

Long loop around WEP

COP

SSH X 50, Squats X 25, IW X 20, Mountain Climbers X 25, Plank Jacks X 25, Slow Sumo Squats X 25, 6 count Burpees w/ hand clap X 10, SSH X 10 – Mosey to playground

DORA 1-2-3

Partner up, 100 Merkins, 200 Squats, 300 LBCs. Go.

Huddle Up

Got the PAX together to briefly talk about what F3 has done for me.  I had initially thought that F3 would always be a physical challenge, and it is, but I would never have guessed how much the 2nd and 3rd F’s would come into play.  Having 32 other men show up at 0515 to work out under my lead, shows exactly what F3 is all about.  Supporting your F3 brother celebrate a special, life changing day by doing burpees and dodging fire ants.  The 1st F is the magnet, always pulling you in.  The 2nd F is the glue, keeping you connected and active.  The 3rd F is the dynamite, serving others, putting yourself 3rd and sharing this crazy thing F3 to all men around you. Off to the hill for Jacob’s Ladder.

Jacob’s Ladder – 8’s – 1 Burpee at top and 7 Bomb Jacks at Bottom. Add, subtract, flippy flop, you know the drill.

Off to COT, but lets do some more while we count down to 0600.  30 seconds of Mountain Climbers, Plank, burpees….. Saved by the Bell. Done.

Great Tuesday morning.  So humbled and blessed with the HUGE turnout this morning.  I couldn’t be more excited about being a part of F3!

FunHouse

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7 for the flatest route possible in Tega Cay

7 PAX showed up for day 16 of Ass Kickin’ April.  The Carowoods loop was selected as the route of choice. 5.25 miles of mostly flat.  Safety was brought up this morning.  It should be brought up at every run AO if crossing streets and busy intersections.  Trust No one (driving at 0500).

COT: Safe travels, safe returns and safe deliveries (Falcon Crest’s M bringing in another shortie hopefully next week!).  Easter!

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Duck Season

12 #HIM reported for Duck Season at the Abyss. Couldn’t have asked for a better crew for my VQ. All got better, All put in solid work and held each other accountable for reps. When Copyright asked me if I’d Q 3 weeks ago in the gloom at FireAnt, I was a bit worried. Wasn’t sure I physically had what it took to lead men of this caliber with barely 1.5 months of F3 #BEATDOWNS under my belt. I felt the drive to #Accelerate and took him up on the offer. 1 day short of 2 full months in, I took the reins. I said that to Say this- F3 is the real deal. From day 1 I have had far more in shape and capable guys pick me up and push me through the hardest challenges. Creates a real drive in a Fella to Accelerate! You don’t get that w/your ear buds at the gym! No Turning Back Now!

Now to the Fun!

0514- All veteran Pax on hand, so a quick disclaimer about No Liability, all exercises are suggestions and modify as needed.

Quicker than expected Migration/Mosey to the back of the school with a ½ lap around the track and circle up for COP.

Warm Up “The Hunt”

  1. 15-16 SSH IC
  2. 20 Morrocan Nite Clubs IC
  3. 20ish Imperial Walkers- Yes it is harder to count the cadence but the more the merrier, Right?
  4. Ahead of time so an on the FLY adjustment:
  5. Plank Position- Hold some decent amount of time.

While holding Plank: Question our 3yr anniversary man Da Vinci- What the Best Part of his F3 Journey? Comradery with the Pax and the consistent Push to be and do better. Not a direct quote but the sentiment is right.

  1. SuperMan: Question Lutefisk on His favorite park of F3? Knowing there is a car in his drive way waiting for him to go workout every day.
  2. SuperMan w/ Arm Flutters- Mumblechatter picked up here with guys swimming with arms and legs churning away. Question Cornerstone on the above. Comradery again was the Key. Yes it does get harder to talk and listen while holding an Arm Flutter SuperMan!

Back to our Feet for last preset exercise

  1. 15 Cherry Pickers IC

Migrate to side of School for 2 rounds of peoples chair with Bear Crawl down the line. Rnd 2 PC with 10 squats down the line.

Migrate back to the Front of the AO.

The Thang- #TheDucksStrikeBack

Johnny Cash showed up for an Ole Fashioned Ring of Fire. Preplanned on the day before so all exercises and modes of travel were all  written in  chalk, including directional arrows. Pax partnered up to hold rep accountability. Thanks Jedi for keeping me honest on that 1st set of Burpees. Not sure how I got off but yes I was short reps and made them up accordingly.

We met at the center of the ring and knocked out the first set of 10 Merkins.

  1. 25 Carolina Dry Docks- Duck Walk to Center -10 Merkins
  2. 20 Lunges 10/leg –DW to Center – 10 Merkins
  3. 15 Bomb Jacks- Bear Crawl to Center- 10 Merkins
  4. 15 BBS and 15 LBC-BC to Center- 10 Merkins
  5. 15 Burpees- BC to Center- 10 Merkins
  6. 15 Diamond Merkins- Sprint to First green column in traffic circle and back.
  7. 25 Mountain Climbers- Sprint to cone in handicap spot- Surprise 10 Squats
  8. 15 GTOs with provided Ruck or Cinder Blocks. Sprint to cone in back corner- Surprise 10 more squats.

Sounds like most pairs and 1 threesome made 2-2.5 rounds. Might have had a pair of Monster #HIMs who made 3 full rotations, Cha-Ching and Lutefisk. That has not been verbally confirmed but Good On Ya Men either way.

Big Ups to Royale for knocking out the entire workout with his Ruck ON. #RuckFriendly

Wrap up to COT w/ 2mins to spare. FunHouse suggested 2 mins of SSH. Ask and Ye Shall Receive. Mumblechatter ensues over cadence pace so I sped up the count.

Announcements

Reminder about F3 Mental Health and Suicide Awareness- Keep it at the forefront.

Date Night 4-27 TT Ft Mill

Prayers and Praises

Bone’s Home Appraisal Today

Cornerstone- 2.0 having Blood work done and he is starting a new health plan.

PAX Traveling and injured.

Thanks Copyright for the Honor to Lead these Men!

 

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Spring break, spring break!

What a great morning for a run around Wally World! Cool air and a nice breeze countered the 100% humidity for a comfortable loop of a tried and true Flight Plan classic. The numbers were low by current standards. That can be attributed to 3 things; 1) No looming CSAUP or road race; 2) Some regulars having participated in Charlotte Race Fest 1/2 marathon this Saturday and 3) Spring Break!

The last on the list allowing for a few of the PAX to have an impromptu coffeteria while M’s & 2.0s were tucked snuggly in their beds. A nice cameo from Tesh as we enjoyed our Starbucks. Tackling all the worlds’ problems and comparing who had a better SOI, Twister or Double D.

Annoucnments:

AKAY2 led by Funhouse continues

 

 

 

 

 

 

Canoli Run – May 18th – https://runsignup.com/Race/SC/FortMill/SPNCannoli5kRunAndFamilyWalk

Prayer Requests:

Safe travel for all PAX going bi-coastal for Spring Break

Hootie’s Mother In Law for biopsy results that will be received today

Will – Friend of Cyclop’s M who is going into rehab

NMM

For me right now, all is good. I’m not saying I have it all figured out but I know that I’m blessed. I’ve got some time off from the students but that honey do list is long for my Spring Break. So I’m making sure I get this out quickly.

See you in the gloom,

Boeheim

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The AKA crew Live in Concert

We’ve been blessed with some great weather this week and this morning was perfect.
Disclaimer given
Warm up
Mosey Run around the parking lot
Circle up and do:
SSH (IC 12x)
Windmill (IC 12x)
Imperial Walker (IC 12x)
Moroccan Nightclub (IC 12x)
Low Slow Squats (IC12x)
Merkin (IC 12x)
Peter Parker (IC 12x)
Plank stretches
Downward dog
Honeymooner

Run down to the elementary school parking lot

Proceed into the Thang:
Four corner routine
Corner 1 (legs focused)
Lt Dans: squat and then two sets of standing lunges (four actual leg movements)
Monkey humpers
Around the clock lunges

Transit via bear crawl

Corner 2 (cardio focused)
SSH
Burpees
Jump rope in place

Transit via crab walk

Corner 3 (upper body focused)
Merkins
Dips
CCD

Transit via bear crawl

Corner 4 (core focused)
Shoulder taps
Flutters
Crunches

Run completely around after circuit completed end up back at cone 1, rinse/repeat.

Thang 2:
Bring Sally up/Bring Sally Down: High Plank/Low Plank routine

Run back to COT

Today was Ass Kickin’ April (AKA) turn to hit Varsity. Recommend all to take advantage of it and see the Fort’s AOs and meet other PAX.
Thoughts and Prayers:
Funhouse’s son is going on a mission trip to the DR.
Injured Pax
Safe travels to all for the spring break week

Music list:
Ramblin Gamblin Man (live) – Bob Seger
Run Like Hell (live) – Pink Floyd
Born to Run (live) – Bruce Springsteen
Sweet Home Alabama (live) – Lynyrd Skynyrd
Fire (live) – Jimi Hendrix

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