Tag: High Hat

A tradition unlike any other- Board of Pain 2018 Week 1

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10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition.  A pure suckfest of constant battering, no let up and U vs U.

The Thang:

Finish each exercise before moving on to the next.  In between, complete a recovery run.  Normally, distance is 1/4 mile.  today was shorter but will adjust next week.  Each week PAX (and returning PAX) work to better their accomplishments down the board.

F3 June week 1
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100
 Deep Squats – 100
 LBCs – 200
 Carolina Dry Docks – 100 Cornhole(C)
 Russian Twists – 100 Atlas (C), Paul Bunyan(C)
 Mac Tar Jai– 100 Jekyll (75), Digiorno (60),CSPAN (39),Double D (30), Dark Helmet (1)
 Jump Squats – 100 Tesh (5)
 Mountain Climbers – 100 Fish Stix (37)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

Got this work out from F3 Raleigh and brought to The Fort in summer of 2014.  At the time it was the toughest workout in the region and true #snotwoggler.  Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own.  There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them.  Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones.  Staying “in it” is the challenge.  “Trying” is the challenge.  “Stepping into the arena” is the challenge.  Embrace the suck and come out on the other side.  I hope I see the same guys there next week ready to push past week 1 results.  Additionally I want to see PAX join for week 2 that have both done it before and those that have never.  See you in the Gloom.

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#HypeTrain Coming in HOT!

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13 HIMs bought a ticket for a runaway train at #LacesIn on a beautiful Thursday morning at Fort Mill High.  What train you ask?!?  Well none other than the #HypeTrain itself.  After getting tasked with the Q for #LacesIn over 6 weeks ago YHC went on a all out #Hype Campaign to get as many Pax to #LacesIn as possible.  Did it work?  Meh.  But it was a fun ride.  Worked out for the best – less people to be disappointed by the over#hyped and under delivered beat down from YHC.  Oh yeah – before I forget – 5 other HIMs decided to go yogging (soft “J”) which is apparently running for an extended period of time.  #LacesOut

The Thang:

Static Warmup (apparently the Pax had a real problem with this one – apparently if you do not do SSH, IW, WM, Merks, Low Slow Squats (IN THAT ORDER) you will never hear the end of it)

1 min Squat Sit  (some *ahem* CSPAN *ahem* were not able to accomplish this task)

Deep Squat x 10  (no like….ALL the way down)

Warm-up Merkin (like it came from an alien planet)

On-all-fours Shoulder Stretch (yes – YHC did not pick the best patch of asphalt)

On-all-fours Bad Dog Hip Stretch (see above)

On-your-back Hip Thrusters

 

Whew!  So sorry to try something new.  It will not happened again.  Warmup over.  Pax happy.

Partner Up (size does not matter)

Partner 1 to run to end of parking lot and back (no YHC did not realize how long that really was)

Partner 2 to do perfect form merkins (no count total – just AMRAP with perfect form)

Flap Jack

Next round Deep Squats (no like….ALL the way down)

Final round LBCs with your feet on the ground (just humor the Q please)

Run it back again except partner run shortened to 3/4 but 3 froggers added at each light pole

Run it back a final time – partner run shortened to 1/2 but 5 froggers added at each light pole

CAN I GET A TEN COUNT!?!?!

Moving on to Rugby Sprints x 5 with LBCs with feet on the ground, Flutters, Mountain Climbers, Flutters, and LBCs with your feet on the ground

Next we move to the dreaded Partner Push/Sprint/Push (size kinda matters this time)

Flap Jack then Rinse and Repeat

Little baby jog back to a much better patch of asphalt for 6MOM with “the new one” added in there but apparently not appreciated.

COT

Great work men!  Welcome FNG – Deflategate!  Thank you all for posting to the #HypeTrain.  Very much appreciated.  YHC has been away from F3 for a month for vacations and business travel and got a taste of what life without F3 was like…..not good.  Old habits began to emerge around intake of food and drink so it was great to get back out and see each and every one of you waiting there for me to try and make myself a better man.  Asked the Pax what they saw in the mirror – did they see successes and strengths or failures and weaknesses?  What impact could you make with those around you if you saw the former (as the Sky Q sees you)?  Taking it a step further – what do you see when you look at those around you?  Do you see their strengths or their weaknesses?  Do you see their past sins against you or do you see what they have done for you?  Have you really forgiven them or do you see how they wronged or disappointed you in the past?  It’s hard to do but think about how your relationship would change for the better if you could really give grace to those around you as the Sky Q has given to you.  Thanks for the opportunity to lead gentlemen!  Always an honor.  Be a better man today then you were yesterday.  Aye!

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Standard Fare Track Work at LacesOut

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Five pax gathered at 0500 (15 minutes ahead of the “Hype Train” arrival) for some good, old fashion, interval track work.  Conditions were mild for a summer morning in the Carolinas, but the air was still pretty thick.

Warm Up

We started out with a warm-up lap that ended up being 4 laps, and probably at a pace faster than most would consider typical warm-up speed.  After that, a series of moving exercises to stretch out the legs.  Each half way across the field (with a jog for the rest of the way).

  • toy soldiers
  • butt kickers
  • soccer-style groin stretch
  • high knees
  • pigeon walk
  • duck walk

The Thang

The run exercise consisted of mix of laps and recoveries (big surprise!).  Pattern was as follows:

  • 400m at fast pace, 200m walking recovery
  • 800m fast pace, 200m walking recovery
  • 1200m fast pace, 200m walking recovery
  • 1600m  fast pace, 200m walking recovery
  • 1200m fast pace, 200m walking recovery
  • 800m fast pace, 200m walking recovery
  • 400m at fast pace, 200m walking recovery

Fast pax (McGyver and HiHat) almost complete every round before we had to break for a quick stretch and meet up with the Laces In guys.  Including warm-up laps, we all clocked in about 5 miles.

Great work by all pax!

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Summer Q School – Shooting Stars and Counting to 3

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Senator Tressel and YHC headed up the final installation of the summer Q school.  8 PAX joined in for some instruction, antidotes, and how to count to 3.  Brief introduction in lot, totally forgot to make the disclaimer, and we were off.  YHC at the helm.

The Thang

1/2 lap around WEP and circle up for the COP

Each exercise had some instruction of counts, cadence, form, etc.  It was awesome, I guess you had to be there.

SSH X 25 (Hey I saw a shooting star!)

Imperial Walkers X 25

Merkins X 10

Windmill X 15

Mountain Climbers X 25

Disclaimer X 1

Mak Tar Jai X 15

Burpees X10 OYO

Hand Over to Senator who then took us to the hill.

Jacob’s Ladder to 7 with Burpees at top. Senator explained more about what the main workout is about and how to prepare, audible, and listen for mumble chatter.  Kielbasa helped out with the suggestion to do burpees for this ladder.  No one was pleased, except for Seantor.

After ladder we moseyed over to the playground for some pull ups and ab lab.  Senator made it a point to tell the Q School that we do not do enough pull ups/chin ups and that he ALWAYS adds these in at an AO with bars.  I think Senator’s agenda was accepted under duress and the PAX pushed through with 2 sets of 10 pull ups/chin ups and then slow count LBC’s followed by a slower count of Freddy Mercury.

Final thoughts from Seantor about safety, serving the PAX when Q and how he doesn’t ever need a Wienke (memorizes before he gets there) but FunHouse always does (can’t even remember his kids’ names). And do the damn BackBlast!

COT – Always end with Circle of Trust – Prayers for kids to college, parents transitioning to new home and Seantor’s brother in law. 5 years of The Fort in September!

It was an honor to work with Senator to get the new Q’s on track to lead the PAX.  I am looking forward to see what this group of men will bring to the Gloom.  Double D is the man to hit up if you haven’t Q’d and want to get on the list for Block Party!

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Let’s do it…

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10 PAX started out on a cooler, but humidity brewing, morning.  Shady took us on a nice mosey over to the playground area with some buttkickers, shuffles, high knees, karaoke and then some circle up time for warm up.

Warm up included:

SSH – 25 double count

Windmill (slow) – 10

Cherry pickers – 10

Moroccan night club – 30

Mountain climber – 20

Merkins – 10 double count

Honey mooner and downward dog stretches

Peter Parker – 15

Short Mosey to the playground where there was a nice piece of paper waiting for us.

Co-Q Dora (or Crazy Dora 1-2-3???):

Partnered up, size didn’t matter, and partner 1 did the exercise below while partner 2 ran around the playground area to pickup where partner 1 left off until the number was met.  Then moved on to the next exercise.

50 chin-ups

50 straight leg lifts

100 dips

100 knee to chest jumps (these were lots of fun)

150 derkins

150 lunges (both legs = 1)…this was modified to 100 and each leg counts

Stopped with 4 min left to do a couple 10 counts, and a short message on accountability.  Then turned it over to Cooter.

Cooter took us over to the “step” are of FM where we found a nice wall to do some wall sits.

Sit or go do some flying squirrels or all of the above:

Everyone sits on the wall, then starting down the line PAX 1 runs to other end of parking lot for 3 flying squirrels, runs back to spot in line and next PAX takes off….all the way through the line.

After this we took off towards the steps by the FM mill stone!

Why use your legs to climb steps when you have perfectly good arms:

Partner up and wheelbarrow up the 2 different sets of steps.  Run around and down the hill where you’ll switch.  Rinse and repeat 2x.

Took off to another short mosey up the monster hill (jailbreak mind you), then a brief cooldown through the parking lot.  Couple 10 counts, then over to the balls to the wall area.

Balls to the wall and then some:

Balls to the wall PLUS some mountain climbers for the dreaded Australian.  Followed by some 10 count wall sits, only to rinse and repeat.

Took off for some Mary prior to COT.  Mary consisted of a “choose your own adventure” of ab workouts.

Welcomed Nutmeg to the PAX party (friends with Hottie Tottie).  Had a great time as usual and co-Q’ing definitely takes a beating when you have Q strength!  Need to keep that in mind next time for sure!

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Block Party – Q School With Double D and Cake Boss

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15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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