Tag: Hauschka

What’s The Plan?

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We had 11 strong for a beat down at the  Abyss.  The pax was unsure if I knew what the plan was until we approached the workout written in chalk……then they knew.

The Thang:

Mosey in the parking lot with a sudden turn to make the last 1st and the 1st last.  Mosey some more and do some toy soldiers and karaoke.  Then mosey behind the school and circle up.

Imperial Walker x15, Cherry Pickers with a chain break at the top x 15, slow windmills culminating in a stretch, plank to mountain climbers x10, plank to peter parkers x11, plank to parker peters x11 and plank to mountain climber x1.

Mosey near the playground for a choose your own approach work out written in chalk:

100 merkins, 100 squats, 100 dips, 50 pull ups , 30 hanging knee lifts, run up the hill backwards 3x and run around track 3x.   Complete in any increments you would like.

When completed do 25 LBC, 25 Freddy Mercury, 25 Hello Dollies and 25 heels to heaven.

Mosey to grass hill and Jacobs ladder with alternating lunges (1 up to 7) on top and burpees (7 down to 1) on bottom.

Thank you for the opportunity to lead.  It was fun!

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Hills, Hills, Hills

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We ran.

Mile and a half-ish warm up around the parking lot, up the back hill, around the front on 49, back into the parking lot, around towards the back of the school, around the track, and back out to the front entrance near the metal barrier.

Ran the hill from the barrier to the stop light on 49 x 5 at a 3-5K pace with a light jog back down and a 30 sec – 1 min rest between.  Note: some people’s 3-5K was more like a sprint.

Indian Run from the stop light to the back bus parking lot hill.

Hill sprints from the 2nd light pole to the gate x 6.

After final sprint, we took a run up 49 in front of the school again back down to the main parking lot .  With a few minutes to spare, we were able to get in one final Indian Run around the parking lot before COT.

Announcements: Turkey Day Convergence, Band Aids, F3 Christmas Party…

Prayers: Travels for Turkey Day and Royale for patience as he continues the journey of Fatherhood (which we all can use).

 

Thanks for the Q opp. Hauschka!  Put me back on more often to keep me accountable for getting out and keeping me honest in my runs!

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All Legs at The Deep

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YHC arrived a little early for the workout since I haven’t been out to the Deep in a while. Been doing a little running this year so did a little pre-run myself while Q-Bert and Olaf did some rucking with some heavy tire pieces. Looked nasty and heavy.

It was a cool morning and gave us a break from the week of rain so it was a perfect day for a workout. The Pax rolled in a little before 0700. No FNG’s were present but a brief disclaimer was given and off we went.

Warm-Up

Mosey around to the back of the school with butt kickers, knees to chest, side shuffle, etc…

In Cadence

15 – SSH
15 – IW
15 – WM
15 – Low Slow Squat
25 – Moroccan Night Clubs

Mosey to circle

Brief Discussion on Vulnerability. YHC used the analogy of a baseball game where the outfielder calls “I got it” when a fly ball is hit. Being vulnerable is admitting to God and to your brothers that you “Don’t Got It”. When we admit that we need help with whatever we “Don’t Got”, growth can happen. The challenge was to think of the thing or things that we need where we need to ask for help.

The Thang

150 Lunges (Single Count)
250 Squats
350 LBC’s

Run a lap around in the inside circle after every 50 count of exercises.

Finish early – Find someone to help finish

Lt. Dan’s to the speed bump, run back
Bear Crawl to the speed bump, run back

Run to the speed bump and do burpees on the odd numbers back to the arrow for donkey kicks on the evens to 10.

Walls Sits- Each person count to 10 while holding the wall with one leg out
Shake it out
Switch legs for another 10 count

Total running mileage – 3.26

Mosey back for COT

Prayers

Lutefisk – Loss of his mother
Soprano – Loss of his brother
Olaf’s grandfather
Peg-Internal Interview
Costanza-Interview

Coffeeteria at DD

Great job by the Pax and always great to see the 2.0’s out there. Mine were lazy Saturday.

Always an honor to lead. Thanks Shakespeare for the opportunity. Cobains to Wolverine for trying to age you a couple of years!

Until next time,

Hauschka

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Pre-Michael Showdown at the Abyss

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YHC didn’t look at the weather forecast last night so it was a bit of a surprise walking outside this morning to the pouring rain. No big deal but had to audible a couple of things on the weinke.

One thing I love about F3 is the dedication of the PAX to show up rain, shine, freezing rain, snow, single-digit temps, etc…to get to a workout. Today was no exception and 16 men (2 of whom were runners) showed up in the pouring rain to get better. One FNG was present so an F3 certified disclaimer was given and off we went.

Mosey to Bus Circle

Butt Kickers, High Knees, Side shuffle facing the school, Side shuffle away

Warm up (In Cadence)

15 – SSH
15 – IW
15 – WM
15 – Mountain Climbers
25 – Moroccan Night Clubs

Mosey to the covered sidewalk for some partner work. Some grunge music seemed apropos so it accompanied our work.

Brief Discussion on Encouragement – YHC asked the PAX to thing of someone in their life who has been a big encouragement as we completed the exercises.

Partner up – Size doesn’t matter

Partner 1 – Run the circle
Partner 2 – Work on the exercises
Flapjack

150 Carolina Dry Docks
250 Squats
350 LBC’s

Everyone completed one round and a few Pax made it through the CDD’s for the 2nd round.

Mosey to the paved hill at the exit of the school. No partners for this part.

Lt Dans to the first set of rocks, backwards lunge to the second set, sprint to the top, and slow mosey to the bottom
Rinse and Repeat (Mumble chatter)
5 burpees OYO
Bear crawl to the first set of rocks, backwards Lt. Dans to the second set, sprint to the top, 5 burpees OYO and slow mosey to the bottom

Mosey to the wall for wall sits

Round 1
Each PAX counted to 10 while holding the wall with one leg out
Shake it out, Rinse and Repeat (Mumble chatter)
Round 2
Hold the wall while each Pax ran to the sidewalk, 2 burpees and back to the wall
Shake it out, Rinse and Repeat (Mumble chatter)

Mosey back for COT

Announcements

Read your newsletter. Christmas Party, Bourbon Chase, etc…

Prayer Requests

Moab and his wife are foster parents and are receiving a newborn today. Prayers for them and for the mom.
Unspoken prayers that are heavy on our hearts
Having the strength to encourage others in our circles

Great job by the Pax and great job by the FNG Matt (F3 Aztec). He did a great job keeping us with us and did a lot better than I did on my first post. Keep up the good work!

Always an honor to lead. Thanks Bones for the opportunity.

Until next time…

Hauschka

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Palisades=Hills

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The hills were alive. Rolling in from Tega Cay I was like “How hard can a stroll through Palisades be?” Turns out hard! A couple of notes from YHC before leading a running workout.

  1. Try to post a few times when you are not the Q. It helps with getting a lay of the land. And getting to know the regulars.
  2. Review some of the recent routes so as not to be repetitive and reflect an air of not caring or just “winging it”
  3. When laying out the route on mapmyrun, take a peek at the elevation changes and adjust as necessary (or not)
  4. Know where your going (this is key)

Item 2 above gave the necessary ground for some light twitter cyber-bullying of YHC (deserved). Item 3 resulted in some grumbles, mostly from YHC. And item 4 resulted in some wayward Pax (again myself included). Tclaps to Hauschka for getting me back on track.

So the 13 of us rolled out and took on Palisades. The route is posted somewhere in the Twitter-verse and should stay there. We had a good time, got the heart rate up, got lost (some of us at least), found about 4-5 different ways to get back to Palisades Park Elementary. All told the distances ranged from 4.5 – 5.5 miles. A special thank you to Jedi and Witch Hunt for the conversation rolling back into the school. If you’ve ever wondered the many uses of a credit card and/or penny, just hit Jedi up. He brings new light to the term “penny pincher”.

COT and BOM on me.

Haushcka, thanks for the opportunity as always.

Zima out!

 

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6 pack at Sea Legs

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I don’t usually document the runs, but I figured it could still be helpful for those Q’ing a workout at Sea Legs that may be unfamiliar with the lay of the land.  Every backblast counts.

Nothing special this morning, there were 6 of us on a, what’s now typical, muggy morning.  We met at the parking lot at the Palisades Elementary and went up the back road/hill by the basketball hoops and down Langston road where we hit Grand Palisades pkwy and took that all the way down to the roundabout and back.  About 4.5 miles of safe running off the main roads.  This is a good route that fits nicely within the time slot and has a deceiving amount of hills.

We finished up a few minutes early and circled up for CoT

  • 6th annual Invergance
  • Prayers for travel and the PAX attending the GRT
  • Prayers for Routers Grandmother-in-law who is having surgery

Thanks for the Q Hauschka!

-Flux

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Sea Legs 7/31/18

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The route was simple: Langston -> Oleander -> Grand Palisades Pkwy around the traffic circle -> Rt on 49 back to COT.

It was muggy, it was hilly and we got it done.

Praises for life and the realization of how quickly it can be taken away
Praise for faith
Prayers for those seeking employment
Prayer for a friend meeting with Dr’s about a cardiovascular issue.

Until next time,

Wild Thing Out!

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BEYOND at Sea Legs with Royale

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I was honored that Maximus would reach out to me to Q the roaming BEYOND workout.  On a Tuesday choices were Golden Corral or Sea Legs for me, and with my new change in work schedule I needed the closest option, so our traditional running AO transformed into an ultra tough bootcamp for the day.  When I arrived the site Q Hauschka was there and let me know everyone was going to be doing the bootcamp…no runners today!

I’ve Q’d plenty, but this one left me with a pretty sleepless night.  Was my message going to be good enough?  I can make the workout as hard as I want?  I’ve been to several of the BEYOND workouts and the PAX before me have really done it justice.  Those men shared real stories and showed their vulnerability to others.  I needed to live up to that standard.  After the disclaimer I asked this question.

“What is the ONE thing you could alter in your life today that would make it better?”

The Thang

Started with a quick warmup lap around the parking lot with a short COP

-25 SSHs -15 Squats – 10 Merkins – 15 Mountain Climbers – 10 Diamond Merkins

Partner Up

1st partner was going to run over to the jungle gym for 10 pull-ups

2nd partner stays back and does jump lunges until you flip flop with partner 1

Get to 100 pulls ups each. (10 rotations)  This was a real crowd pleaser after the Memorial Day Murph yesterday…

We finished and from plank, I shared my “One Thing” – and that was my love of alcohol. It’s in my genes to want it…my father and most of his genealogy have been alcoholics, and I watched it destroy his productive life for decades.  It has a pull on me that I do not feel normal people get.  I have to make a conscious effort to maintain control when I drink or bad things happen.  It’s pervasive in my life – social events, my wife and I enjoy together, work events, Saturday nights when I don’t have to post Sunday – and I like all of those things!

We talked about the Jester, my favorite Q source read.  We talked about who he is, what he tries to do, and how he pulls you away from the proper path in your life.  I hope more will read of him here.  https://f3nation.com/2018/02/11/jester-q1-4/

Next phase mosey to the hill

7s on the hill

I learned a new exercise at the Memorial Day convergence in SouthPark from our Area 51 brothers.  The “True American” – 6 count exercise which is a hand release push up followed by a plank jack.

6 Trues Americans at top of hill

Run down

1 burpee – you know the rest!

As I crawled up the hill for the last round I was gassed.  I had one phase to go.

Wall sits

The PAX on the ends will bear crawl out to the road – complete 5 merkins – bear crawl back.  Continue down the middle until all PAX have bear crawled.

Mosey back to COT for 3 minutes of Mary

-Freddies – Flutters – LBCs

Closed my discussion with Hope: I know where I would be today, 3 more years down that path to failure…if it wasn’t for F3, my brothers in arms, and my PAX relationships that help me, guide me, point me on the right path in accountability and by who these men are.  I look up to all of you and have learned something from EACH of you! Continue to be my role models for success!

An honor to Lead…

-Royale

 

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Mini Cannoli Run at Pantheon

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Perfect timing with site Q Fishsticks needing a sub. This allowed me  to vent some Cannoli stress on the PAX and set up a workout with Cannoli Run similarities.

In this Saturday’s Cannoli Run that YHC is race director, we run 3 1-mile loops where many of the runners choose to eat a (smaller) cannoli 3 times.  Also, Speed For Need will be at the Cannoli Run.

With that in mind, I brought out a SFN racing chair for PAX to run a loop during the workout, with instruction before getting started. We had the perfect number of PAX, 6, to do a nice mini-Cannoli workout. Disclaimer given and we set off.

“Cannolis” were placed at the starting point of the inner loop. The cannolis were slips of paper with exercises on them. Each PAX got to eat at least one cannoli and push the chair one time. Note, not all cannolis were eaten.

A basic warmup circle and we started our loops with cannolis and pushing the chair. The cannolis contained, in no particular order in this BB:

1  20 goofballs, 20 CDD, 20/20/20 calf raises…reg, toes in, toes out

2  15 burpees

3  To the field for Panther Pound Burpees

4  Core Work for a few minutes, flutter, lbc’s, protractor, side crunches, much 6″ holds

5  20 Peter Parkers, 25 dying cockroaches, 20 sumo squats

6 15 burpees

Somewhere in there, we threw in 3 x near max out Balls to the Wall and 3 x  Peoples Chair near max out.

During the workout I talked about the Cannoli Run and Speed For Need. In COT we continued to address supporting your fellow PAX. There are of course the 3 F’s to support each other, but also to support our initiatives such as Speed For Need, Children’s Attention Home and our community efforts in the Paradise neighborhood.  If a PAX has an idea, run with it, get it organized, present it and we will support you.

Announcements, Cannoli Run, CAH Sat’s, G Fit Friday’s 7:00 pm.  Prayers for PAX and their families.  Thank you to Haushka for taking us out. Thanks to the PAX for having me out and being a part of something a little different.

Get out to the Cannoli Run this Saturday!  www.SPNCannoliRun.com

Aye! Bolt

 

 

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Sea Legs

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We ran…we ran fast and farther than any other Sea Legs!  5.4 miles in 47 minutes.  Great conversation with 4 of the 6 just completing the RuckOver event with Cadre Rad the Friday previous.  My legs really started to tighten up at the end of this run.  Good to have Bono out, but he still hasn’t posted to a bootcamp?  How does that happen?

-Fin Royale

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