Tag: Funhouse

Minnow Pond- fishing with lights

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It was a nice cool morning. All were given the oppoetunity to see what Backdraft had a feeling for.8 gathered for the unexpected. THis is minnow pond all knew know warmups no breaks and definitly no 10 counts. A few minutes before YHC gave a quick and to the point disclaimer (Wasnt really neccesary due to all in attendence being veterans of F3, but wanted to be in regs. Dont want the man to come down on me)
We took off to the old service station. Once there hit mountain climbers and SSHs until 6 appered.
Heres the route head down old Nations every .4 to .5 miles yu will find a glow stick with exercises on it do them and move to the next. pretty simple. (that is what minnow pond is, Work plain and simple)
4 stops.
the guys from laces out join for a bit of the fun. Thanks for stopping by.
1. 5 flying squirrels/ 15 flutter kicks
2. 5 flying squirrels, 10 hand release merkins/ 15 flutter kicks
3. 5 flying squirrels, 10 hand release merkins, 15 squat jacks/ 15 flutter kicks
4. 5 flying squirrels, 10 hand release merkins, 15 squat jacks, 20 burpees/ 15 flutter kicks.
repeat the cards on the way back.
Meet at service station until 6 comes in PAX there first continuous MARY.
Head to COT.
WE got in 4 miles
Remeber always start small and work your way into the bigger picture.
Pray for PAX having family issues. (remember you may be the only guy a fellow PAX can talk to. Always be open to listen. We all can use it.)

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Block Party Steps and Bits

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8 PAX took the DRP and made their way to WEP for some fun!  During the course of the workout YHC dropped some F3 hacks. Ranged from having a towel and extra shirt in your car for after posting, to being prepared with a Wienke to make writing BackBlasts easier, to giving this thing called F3 away. Disclaimer and we were on our way.

The Thang

Mosey to side parking lot for COP

SSH X 30, Merkins X 10, Squats X 20, Windmills X 10, Mountain Climbers X 20, Peter Parker X 20, SSH X 30

Mosey to courtyard and get some ledge

Right leg step ups X 20, Decline Merkins X 10, Dips X 10.

Left leg step ups X 20, Decline Merkins X 10, Dips X 10.

Rinse and Repeat but cut in half.

Rinse and repeat but cut that one in half (round up).

Mosey back to WEP for Drill Bits

At first drill bit: 1 Burpee, 2 Merkins, 3 Squat Jumps, 4 Plank Jacks, 5 Squats

At second drill bit: 2 Burpees, 4 Merkins, 6 Squat Jumps, 8 Plank Jacks, 10 Squats

At third drill bit: 3 Burpees, 6 Merkins, 9 Squat Jumps, 12 Plank Jacks, 15 Squats

At fourth drill bit: 4 Burpees, 8 Merkins, 12 Squat Jumps, 16 Plank Jacks, 20 Squats

At fifth drill bit: 54 Burpees, 10 Merkins, 15 Squat Jumps, 20 Plank Jacks, 25 Squats

Then a mosey to eat up about 3 minutes an try to get to 2 miles…. didn’t make it…

COT

FunHouse

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September 11 Memorial Stair Climb

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Today I was honored to lead 39 men of the Fort in my version of a 9/11 Stair Climb…. I asked these gentlemen to bring rucks or sandbags and headlamps. This was to simulate the equipment worn by the first responder’s who entered the World Trade Center to do their jobs. We also had Charetta appear courtesy of Dirty Harry…she was our victim that needed to be  carried up and down the NaFo bleachers ….everyman carried their fare share of weight.

The workout was simple!!!!  There was no warmup….we didn’t need one….

The object was to climb the bleachers 27.5 times up and down carrying a ruck or sandbag….the goal 1980 steps or 110 stories….NaFo bleachers are 36 steps up and down…the men of the Fort  conquered this simple request but there was a catch…..when they came back down they had to do 9 inclined merkins and 11 squats… I think most did more than the required amount and for that I’m in awe…. I love being part of this great nation

Before the climb I shared a little about my experience that day 18 years ago as an NYPD officer and I asked each man to reflect between the hours of 8:46 am to 10:28 am these were the hours that changed my life and change the world as we knew it….I also wanted to remember my friends who gave their lives to save as many people as they could that morning :

NYPD PO MARK ELLIS TRANSIT DISTRICT 4

NYPD PO RAMON SUAREZ TRANSIT DISTRICT 4

PAPD PO ANTONIO RODRIGUES PORT AUTHORITY BUS DEPOT

I worked with these gentleman and they will never be forgotten…

Thank you Punchlist for letting me.lead these great men .

We had one FNG Lassie….welcome

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7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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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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Q v Q 2019

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It is with great pleasure that I am able to announce: the second annual installment of Q v Q is coming this October.

It will be modified slightly to increase the number of HIM in competition. Face kicks will abound as we have eight great Q’s lined up to make YOU better.

Scoring Criteria:

Creativity

Best Use of the AO

Level of Face Kick (AKA Difficulty of Beatdown)

Each PAX attending the workout will score each Q based out of maximum score of 5 points per category (15 points max). The winner will be determined based off of the higher total between the two Q’s.

On the last Wednesday of the month, the four Q’s to advance each week will face off in a ‘menage a quatre of pain’ with each taking on one 10 minute session

Schedule

October 2nd – Jiffy vs Sasquatch (this match up was too good not to repeat)

October 9th – Geronimo vs Shady

October 16th – Cha Ching vs Dirty Harry

October 23rd – Harry Caray vs. Youts

October 31st – The four advancing Q’s from each week will have one 10 minute session each to prove their worth as Best Q.

Format 

YHC will lead the PAX in a standard, warmup lasting 5 minutes. The rest of the time will be split into 10 minute blocks and one of the Qs takes the first 10, the second taking the next 10, the 1st Q has to opportunity to respond, and finally the 2nd Q has their opportunity to respond.

The Q that arrives earliest that morning will get to choose if they go first or second.

After the 40 minutes are up, the PAX will quickly vote, we will carry the 1, and determine a winner.

The winner of each week will also have the pleasure of providing a backblast for Funhouse’s appeasement.

Trophy

These Qs will be competing for a prize that will be on display each week during Q v Q at The Coop.

Q’s are subject to change. Any changes will be communicated by YHC.

May the odds be ever in your favor!

Punch List Out.

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Thank you Lord for the cool weather

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After being gone a few weeks it was great to be back at Tempo and a beautiful morning for a fellowship  pace 5 miles.  I lead the 3 other Pax on what i have named the Zima loop(just because Zima showed it to me first). Down Hubert Graham, around Walmart through GHMS and back out to 160 to home. A great route, couple nice hills and not too much traffic.

Prayers for the Pax, that we would be the Virtuous Leaders in our homes that we are called to be.  Prayers for aging parents.

 

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Reminisce about the “Pain”theon

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I haven’t been to one of my old favorite AOs in WAY to long.  We start to get spoiled with so many great  F3 options that it gets easy to stay close to home. I love Funhouse’s idea of Ass Kickin’ April and getting out to 30 different AOs during the month.  I challenge each of you to answer the call and post to a different AO and meet some new PAX once every few weeks!

So when I was asked to Q again at the Pantheon I answered the call.  I started DMing some of the Lake Wylie guys to see if they wanted to come with me and we had several show up this morning too!  I was quite surprised to see 24 PAX there at 5:15…. two were FNGs EH’d by Bones and two were 2.0s that Uber brought with him.  The FNGs were named “Grout” and “Safe Word”, respectively.  ALL of them did great on a challenging workout today.  Sorry to the 6 men that were cut out of the video Namorama.  I recalled 3 from my terrible memory, but 3 have been left off the tags…comment below and I’ll add you.

The Thang

Long disclaimer with new FNGs

Dynamic Warmup Lap

COP with SSHs – Imperial Walkers – CDDs – LS Squats – Merkins – Windmills – Mountain Climbers

I pulled some of my old favorite Weinkes from the Pantheon and put them together.

Evolution #1

Took two lanterns with me and we moseyed to the graded hill on the NE corner. Love that hill area and we did “8s” (because 7s is too hard of math for me it seems..)

Bottom of Hill 1 Bomb Jack

Top 7 Merkins

up and down the hill switching until you hit 7 Bomb jacks and 1 merkin

Evolution #2

I celebrated my one year anniversary back in 2016 at the Pantheon as Q.  I pulled out this terrible idea and we did it again.

Burpee Celebration

I counted in year 1 that I went to 147 workouts that year.  We would do the following.

17 burpees to start

Complete a lap in the parking lot

10 burpees at the start until we completed 13 laps. (10 x 13 = 130) + 17 = 147 burpees

With only 25 minutes of time that was a little ambitious.  Many finished 9 laps.  Some +/- 1 lap…

6am back to COT

Got to name our FNGs, Todd and Jason…both did great today.  Todd went first, said something about having a safe word after a pineapples reference that came from living in Hawaii…that was it for him…

Jason does sales somehow related to tile splash or tiles…Grout stuck!

Announcements – Prayers and time to go!

Thanks Bear Grylls and Fish Sticks for having me come out and share.  I really enjoyed being a part of the Pillars of Pantheon series as well!  Great idea and addition.

An Honor to Lead,

Royale

 

 

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Sweating it out at Golden Corral

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15 #HIM met on this muggy morning at the Golden Corral for a good old fashioned beatdown.  Lutefisk had to substiQ for me last Friday and by coincidence he didn’t have a Q lined up today so lucky me and lucky PAX I stepped up to bring the pain at one of my favorite A/O’s.

Started with the disclaimer and we were off.

 

Warm Up

  • Mosey to the back of Harris Teeter
    • I intentionally asked the PAX to circle up pretty close to the dumpsters.  If you are on #SLACK and you read the fabulous piece Crab Cakes wrote last week then you would know why
  • SSH X 20
  • Imperial Walker X 15
  • Merkins X 15
  • Mountain Climbers X 10
  • Recover and mosey to the tire shop

Activity 1

  • 30 Durkins
    • Lap around the tire shop
  • 30 Dips
    • Lap around the tire shop
  • 20 Box Jumps
    • Lap around the tire shop
  • Elbow plank and wait for the 6
  • Mosey from the tire shop to the parking lot in front of Baker’s Buzzin

Activity 2 (11’s)

  • I instructed the PAX to partner up and size did matter
  • This activity was 11’s and consisted of burpees and merkins (hopefully all of you know what 11’s are and if not it pretty much means the exercises have to sum to 11.  Example 10 burpees and 1 merkin, 9 burpees and 2 merkins, 8 burpees and 3 merkins etc….)
  • There are a total of 10 rounds.  The method of transportation was different for each round.
  • Round 1 was 10 burpees at the beginning then wheelbarrow to the end of the parking lot (it’s a long way away) and then complete the 1 merkin.  The partner that was holding partner #2’s legs had to carry that partner back to the start.
  • Round 2 9 burpees then the second partner had to wheel barrow to the end.
  • We did the wheel barrows and partner carries for rounds 1-4
  • Rounds 5 – 7 were bear crawls and run back
  • Rounds 8 – 10 were crab walks and run back

Surprisingly enough I looked at my watch and it was 5:59.  Time to mosey back to COT.  As you can imagine there was a ton of moaning and groaning, that translates to #WINNING.  The PAX got their money’s worth

At COT we had an #FNG Sam and his handle is Mach3.  Went through the announcements, prayers and praises and Funhouse took us out with a prayer.  Couldn’t have asked for a better start to the day!

 

Mile High Out

 

 

 

 

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Tempo – Running alone sucks, ask Gears

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It seems that Gears was still holding a grudge from last week when he was Run Solo at Tempo.  This week he had some company, much to his chagrin, as he had plans not to run alone 2 weeks in a row (he wanted to go back to the fartsack). But Geeves and YHC showed up with our own plan to run as little as possible.  Thank goodness Gears was in agreement and off we went.  Easy 3.5 miles, lots of conversation and pontificating wildly.  We solved many problems, but we are waiting to figure out how to make some money off of them before we bring them to the world. Post run talk was good.  Its nice to have a small group where we can actually ask how someone is doing and really listen and respond.  We had finished a little early so this gave us plenty of time.  Running alone is fine for some, but do F3 long enough and running with someone else is the only way to go.

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