Tag: Iced-T

Live Right through your Concentrica

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My goodness it was humid again.  The day started at 74 degrees and just being outside for 1 minute you started to sweat.  It was going to be a tough morning!

17 men gathered before the 5:15 start, I was happy to meet Radar down from F3 Gastonia.  Tesla told him to come down and check us out.  Regal also brought Supafly who was posting for his 2nd workout this week while up from GA on business.

Bones allowed me the pleasure to Q at one of my favorite AOs.  Always a large and great group of guys out at the Abyss.  Today I wanted to bring more of a message to the group than usual, but this is a 1st F workout…so a beatdown came with it!

Gave the longer disclaimer (I needed the practice) and off around the parking lot we went for the warmup.  Standard running stuff, high knees, butt kickers, karaoke, toy soldiers then circled up.

COP consisted of Seal Jacks, Imperial Walkers, Moroccan Night Clubs,  Slow Squats, Merkins, Plank Jacks…all at different reps.  That seemed to drive Witch Hunt and Jedi crazy because the mumble chatter between those two wouldn’t stop.  Tough to yell at someone when you’re counting in cadence (and they know it).

Mosey to the back bus parking lot for the things I had planned.

The Thang

I really did find these on the F3 Nation exercises!

“Bo jangles Biscuit” = Use the oval track, sprint the straightaways & mosey the turns. Do this twice.

“Slowjangles Blueberry biscuit” = lunge walk around the oval and at four designated spots we stopped for 5 burpees.  One lap.  This was longer and harder than I thought!  I might have been the biggest complainer about this evolution.

The Main Event

I’ve truly enjoyed the 43 feet Podcasts and the Q source posts.  The messages are excellent, but the implementation is tough…but bringing this stuff to our PAXs attention should be something we all do as a Q in some detail.  Many of my most memorable posts are when the Q brings a solid message with the workout and I wanted to live up to that.  In my own life I know how backwards I’ve had my Concentrica lately and a good refersher for all followed.

We talked about the Acceleration of a HIM going from Get Right –> Live Right –> Lead Right –> Leave Right.  Today was a focus on the Live Right.

The discussion I shared was around intentionality, understanding the fallacy of a work-life balance being represented on a teeter-totter.  The picture is best represented as a target.  In the center is your “M” (and we properly defined M) then 2.0 (family) then Shieldlock Brothers then Friends then Mammon.  I explained each and there suggested relevance to your life.

But I had also drawn a large target representation of all this on the ground (Mr. Selfie forgot to take a picture)…so we were going to play a game! Each PAX was going to get an opportunity to throw a bean bag at the target from about 18 paces away.  (definitely not corn hole regulation distance I was told multiple times.)

Each section represented a different 10 rep exercise we would do…and DO NOT miss the target!

M = 10 count (we had ZERO hits here)

2.0s/Family = Squats in cadence

Shieldlock = Ranger Merkins

Friends = Jump Lunges

Mammon = Bombjacks

outside the circle = 10 burpees (about 5 men missed)

I thought it was fun, and we kept sweating quite a bit.   I hope the PAX enjoyed it as well.

Mosey back to COT where we had 5 minutes left of Mary.  10 counts for ab exercises picked by the PAX

Annoucements = (read your newsletter)

Prayers for Lutefisk’s mother, Tesla’s friend Meredith and her passing, Qbert and his church helping 100 children through the gospel.

A Honor to Lead!

-Royale

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A Little Chilly In Bermuda This Morning

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Despite temperatures in the 50’s this morning, we had 10 post at Bermuda Triangle. We did have one PAX in long sleeves, which is obviously unusual for August in South Carolina.

No FNG’s, but a few new faces (to me), so I gave a quick disclaimer followed by a quick mosey down to the school’s drop off circle and back to the original starting point where we circled up for some stretching:

Windmill – 10

Leg stretches:

Straight Leg Stretch (TRY and touch your toes)

Right over Left, Left over Right

Arm stretches:

Right arm across, Left arm across

Right arm behind your head, Left arm behind your head

Plenty of mumble chatter during the stretching. Didn’t do a long warm up, wanted to focus more on a quick warm up jog and stretching. Figured we could save the work outs for the work out. So after stretching we did a very short Mosey to our first station.

The Thang:

Two pieces of paper were placed about 75 yards apart. Each paper had 7 workouts listed on it. The “magic number” for each exercise was 50, unless otherwise noted (PAX thought this was amusing but thanked me later for it). All exercises were single count. The point was to run to the other workout station and perform the next exercise, then run back to the station where you started and perform the next exercise, until all PAX completed the 14 runs and 14 workouts.

Station 1:

Hillbilly Walkers, LBC’s, Big Boy Sit-Ups (25), Freddie Mercuries, Dying Cockroaches, Crunchy Frogs (25), Mountain Climbers

Station 2:

Overhead Claps, Bomb Jacks (25), Seal Jacks, SSH’s, Flying Squirrels (25), Shoulder Taps, Imperial Walkers

The PAX FLEW through this portion of the workout, so I thought about rinsing and repeating, but we Omaha’d:

Indian Run around the gravel track. Last PAX does three Jumping Knee Tucks, runs to the front. New last PAX is not allowed to start jumping knee tucks until PAX actually reaches the front of the line. We completed our line exactly as we completed the track, and we moseyed over to find some wall. People’s chair with PAX starting at each end going out 10 feet and performing 5 Sumo Squats, Rinse and Repeat. BTW’s with PAX at each end going out 10 feet and performing 5 Monkey Humpers.

Mosey back over to the traffic circle closest to the Baseball Fields where we would Duck Walk around the circle and plank until the 6 got in. Next time around the circle we traveled via Lunge Walk, and planked until the 6 came in. Nemo didn’t think this was enough so he performed Merkins until the 6 finished.

Head back to location of COT with about 3 minutes left for some MARY:

Box Cutters in cadence (Homebrew) – 20

Flutters in cadence (Iced T) – 20

Q made an announcement that there were #’s less than 20!

Hello Dolly’s in cadence (Nemo) – 15

LBC’s (Love Bite) – 15

TIME!

Announcements – The Dragon is CLOSED this Saturday for Summerfest in downtown York. Yes, there is a downtown in York. There will be an F3 tent there. Visitors will roll dice in order to perform a workout, receive a prize, and of course get information about F3.

Prayers:

  • A young man on Two Ferns son’s football team broke his Femur in his first ever scrimmage this week. We are praying for healing.
  • The peaks and valleys of marriage. Praying through the valleys, Praising during the Peaks!

Thanks to Homebrew for the opportunity to lead. Thank you to all of the PAX for the push this morning.

  • Peg
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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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The Modified Murph

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Michael Murphy was a Navy Seal from my neck of the woods on Long Island, New York who died in service to this great nation.  The Murph challenge has been gaining steam for the last couple of years as many people have taken to the challenge of doing a 1 mile run, 100 pull ups, 200 pushups, 300 squats and then running another mile with a 20-30 lb ruck sack on.  I did my first modified Murph this past memorial day(no ruck sack) and could not wait to do another, so I figured I would do a modified one and torture my F3 buddies along the way.

We did a quick mosey on over the back basketball courts with side shuffle’s and toy soldiers worked in.  

COP

10-SSH w/2 Donkey Kicks

10-Sungods fwd and reverse w/4 DK’s

10-Windmills w/6 DK’s

10-Cherry Pickers w/8 DK’s

10-Down Dog into Thigh Masters each leg w/10DK’s

The Thang

Since I figured everyone can run forward, I decided on having everyone nur for 2 laps around the track that surrounds the basketball courts then do 100 pull-ups, 200 archer ‘mericans and 300 one legged squats then nur for another 2 laps.  I instructed the Pax to do the modified Murph in 10 sets of 10 pull-ups, 20 archer ‘mericans and 30 one legged squats.  There wasn’t much mumble chatter for this workout and Austin Powers even threatened to get even with me the next time he was on Q.  Little does the late showing Mr. Powers understand, I enjoy a good challenge, the harder the better.  Dr. Evil is in the house!

Around set 6 I figured in the interest of time that we do regular push ups and squats to finish the Murph.  Unfortunately, there is no modification for pull ups.  My timer rang at 5:55 and everyone was in the middle nuring the last 2 laps so I had us mosey back to COT where we finished up the workout with 4 minutes of Mary.

Big Boy Sit Up’s until a runner ran to the far island and back.

Freddie Mercury’s until a runner ran to the far island and back.

Hello Dollie’s until a runner ran to the far island and back.

LBC’s until a runner ran to the far island and back.

Observations:  Better late than never AP.  Respectable Olaf and Haushka ran during the boot camp and were not part of the name-o-rama but respect to them for coming out in the gloom and training.

Prayers to the family of String Bean(Will Frederick) from the York Pax who has gone to be with Sky Q.  A tough loss at only 23.  Prayers for Stang’s mother in law who is having bypass surgery today.  Prayers always for Pax looking for work or dealing with the loss of a loved one.

Peace brothers.

 

 

 

 

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“Mostly” running the trails

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Finally had the M at home so I could head to the Carolinas Thread Trail near home that the Lake Wylie PAX have been using for Ragnar Relay training.

“It’s just running, QBert” they said as I eagerly picked up the Q from IcedT

Started running the trail and then called out 5 SSH to the rear PAX who then had to make it to the front of the line (Indian Run) rotated through as we could careful to only pass when the trail was wide enough so this helped take up some time and keep everyone focused.

Found a bench on the way and stopped for 30 dips

Indian Run again with 1 burpee for the rear PAX

Bench #2 more dips

Lunge walked up a big hill and then kept running to the Daniel Stowe parking lot

At the parking lot, we broad jumped one set of spaces, lunge walked the next, and then sprinted to the end.

After a scenic lap in front of the garden, we walked backwards back to the trailhead

I put a different PAX in front every 5 ish minutes to change up the pace and we stopped once for dips on the way back.

Made it back to CoT with everyone for the better.

Two Ferns has had 2 deaths in the family this past week. IcedT is lifting up brothers looking for jobs, let’s join him.

Thanks IcedT, keep up the good work!

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Cats, Kicks, and Crawls at Poopdeck

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10 PAX posted in the gloom at Poopdeck with early comments that “at least it feels cooler today.” We obviously hadn’t started moving yet. After a quick – and disjointed due to late arrivals – disclaimer, off we moseyed in a counter-clockwise fashion around the parking lot. Cutting around to the backside of the building, leaping over the Dark-Helmet-eating curb, we threw in some side shuffles and toy soldiers before circling up behind Sherwin Williams for a quick-ish COP.

10 windmills

10 merkins

10 hillbilly imperial hillbilly squat walkers (these need a better name)

15 mountain climbers

10 thigh masters per leg, interspersed with downward dog

Quick scatter like cockroaches when the Crazy Cat Lady rounded the bend at 84mph and almost crashed into us. Crazy Cat Lady sighting = 5 burpees. Thanks for nothing.

With that done and adrenaline high after yet another near-death experience with our feline-loving “friend,” we moseyed to the upper shopping center lot for the main event.

The Thang

I don’t know distances between them, but there are two rows of parking spots that have light posts. We used these as our side lines. There are two rows of parking spots in between these rows. In both of the rows with the light posts, four cones were spread roughly ten yards apart (plus a light post), making for five “spots” on each line. It makes sense if you were there.

General rules: move as prescribed, do assigned exercise at each cone and last light post in row, do five plank circles (think dizzy bat without the bat and in a plank), then run like a drunk person to the other side of the parking lot where the other line of cones was. Pretty straightforward but not.

Round 1: broad jump to the cone, 5 Tony Hawk burpees, broad jump to the next cone, 5 Tony Hawk burpees, etc. (Total of 50 Tony Hawk burpees). Lots of spinning this round. Requests were made for motion sickness meds. Also, “there’s the humidity.”

Round 2: monkey scoots DaVinci cartwheels (description below), 20 monkey humpers at the cones (did we modify that down to 10? I can’t remember…)

Round 3: 2 double count crab cakes, flip over to 2 CDDs, flip over to crab cakes, CDDs, etc. Don’t worry about the cones. Just keep going. Ended with one million CDDs and two million crab cakes.

Ran out of time for rounds 4-7. Oh well.

Mosey back to COT with a slight mosey extension to kill an additional 30 seconds.

Announcements

  • F3 Dads camp is this weekend
  • CSPAN sendoff convergence the 18th
  • Read your newsletter

Praises and Prayers

  • Pray for F3 Dads camp, that everybody stays safe and we all still like each other at the end
  • PAX still looking for jobs
  • PAX out due to injury

Truth be told, I ran out of time to plan this. But, after running three days already this week, I wanted to place more emphasis on arms and less on running. I think the PAX appreciated it. Watching the drunk running was my highlight.

Thanks to Peg for the opportunity.

Jedi

 

“DaVinci Cartwheels” = Begin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your feet back down past your right hand (left foot next to right hand), facing the same direction as you started. Rinse and repeat. Sometimes called a “monkey crawl” or “monkey scoot.” Can be done in both directions.

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Running in McDowell Park, watch out for Pumas!

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Tuesday morning.  9 guys showed up.  We went for a run in McDowell park across the street from Palisades Elementary.  I told the guys to keep turning right.  So we hit the 4 roads that travel down into the park.

Ran back, a few went around the school, three of us went on the back paved trail loop behind the pond. Strava tells me we did 4.5 miles.

~ Fin

Royale

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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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Not So Ultimate Frisbee

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On a comfortable morning at the Crow’s Nest, 4 brave Pax joined YHC for what I planned on being a fun but grueling workout.  Lately, the Q’s have been incorporating sports in the workout’s and being that in the book “Freed To Lead” it suggests that you borrow ideas and try to make them your own, I would follow this time tested formula.

I started the workout with a quick 5 Donkey Kick’s to get the Pax’s attention and then we mosey’ed on over to the COP area that is in one of the many parking lot’s in the Crow’s Nest.

I had ascending Donkey Kick’s to accompany the 10 warm up exercises starting with 1 Donkey Kick to 10 Donkey Kick’s after the final exercise.

10xSSH

10xSunGods-fwd and reverse

10xWindmill

10xCherryPickers

10xImperial Walkers

10xLSS

10xPlankJacks

10xHook/Hook, Uppercut

10xMountain Climbers

Plank Hold-10 second each Pax around the circle

The Thang

We then mosey’ed on over to the main event.  Unfortunately, since we only had 5 Pax on hand, my plan on playing a match of F3 Ultimate Frisbee landed with a dud so I had to Omaha.  I started us out just tossing the disc around while I tried to figure out what I was going to do and then when I saw one of the Pax drop the frisbee I figured there should be a punishment for dropping said frisbee.  We then just kept tossing around the disc and every time a Pax member dropped it(or there was a mis-throw) we had to do an exercise.

1st Drop-10 Burpees

2nd Drop-15 ‘Mericans

3rd Drop-20 Single Leg Squats (10 each leg)

4th Drop-25 LBC’s 

5th Drop-30 Plank Jack’s

6th Drop-35 Single Leg Flutter Kicks

7th Drop-40  Thrusters

8th Drop-45 Bomb Jacks

Final Drop-50 Curb Dips

With 15 minutes on the clock we mosey’ed on over to the pull up station and did Jack Webb’s with an ascending pull-up/squat combo.  Nemo was not pleased, and at the end we were all doing cheat pull ups.  We then mosey’ed on back to COT where we has 3 minutes of Mary(or Ab Lab as some call it).

Peg called out 12 Big Boy Sit Ups OYO

Nemo had us do 10xBox Cutters

Respectable Olaf has us do 20xFreddy Mercury’s

Wolverine had us Do 10xAmerican Hammer

I ended the workout with a Honeymooner/Down Dog combo

Observation/Prayers/Praises

Prayed for injured Pax members and discussed Bolt’s idea for a Sunday morning trail running AO at 7 Oaks.  Till next time…

 

 

 

 

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Baseball in the Bermuda Triangle

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Some mysteries are never resolved.  We may never understand why things seem to go missing here, but we do know… they have Baseball!

All kidding aside, it was another muggy morning and 8 PAX were present for YHC’s Q at the Bermuda Triangle.  When the site Q (Homebrew) informed me he was still on I.R. and asked me to Q, I was eager to help out and already had a good idea of what I wanted to do since I’ve posted here a couple times prior.

After a quick disclaimer, we took a mosey around the track, it’s not an official “track” like you would have around a football field, but I’ll bet it is about 1/4 mile around this gravel filled trail that leads around a couple of baseball fields, a playground, and a lot of green space.  Everything a Q needs to give the PAX what they paid for, which included some butt-kickers, high-knees, karaoke’s (both sides), NUR, and some toy soldiers before circling up in the grassy field for Warm-a-rama where we did the following exercises in cadence:

  • SSH x15
  • Windmills x10
  • Imperial Squat Walker x10
  • Elbow Plank (had a couple of PAX call a 10 count while holding)
  • Peter Parker x10 (while still in elbow plank)
  • Merkins x5
  • Finished up with the honeymooner and downward dog to stretch it out and recover

As mentioned before, this site has some easily accessible baseball diamonds, so I felt like utilizing one of them.  Basically, we did “The Cycle”, which consisted of a bear crawl to 1st base, 5 burpees, crawl bear back (reverse bear crawl) to home plate, bear crawl around 1st and stop at 2nd base, perform 10 burpees, we repeated this until we stopped at all the bases including home plate, where we did 20 burpees and a crawl bear all the way back around the diamond.  I had Peg do Lt. Dan’s around the bases while his shoulder heals, some of the other PAX followed suit as  well before the end, all the PAX finished and did great!

With a little less than 20 minutes to spare, I took a quick count of the PAX and since we had an even number, decided to partner up for Catch-Me-If-You-Can.  I really like doing this, especially if you have a nice yard to play in, which we did, so it was the perfect fit.  The basic structure was that PAX-A would do a small number of an exercise while PAX-B NUR’d down the field at speed.  When PAX-A finished, he would sprint to catch PAX-B, tag him, and they would do more of the exercise together, and then we would travel back a way of my choosing. Here is what we did:

  • 5 squats, tag partner, 15 more squats, bunny hop back and then repeat once switching partners.
  • 6 shoulder taps, tag partner, 20 more shoulder taps, crab walk back, swap partner and repeat.
  • 10 flutters, tag partner, 40 more flutters, sprint back, swap & repeat.
  • 4 Makhtar N’Diayes, tag partner, 15 more Makhtar N’Diayes, mosey back, rinse & repeato.

With about 5 minutes to spare, the PAX were looking pretty smoked, so I decided to let them choose either 1 more set or circle up for Ablab, not surprisingly they quickly chose Ablab.  We circled up and I called on several PAX to pick an Ab exercise  and call it out in cadence.  We ended up doing some boxcutters, big boy sit-ups, freddies, hold plank, and 1 more that I’m forgetting.

We circled up for CoT, which consisted of the usual name-a-rama, announcements, praises, prayers.

  • Sweati tomorrow!
  • Prayers for Homebrew’s return/healing

Even though mumble chatter was low, we had a great time this morning. Thank you Homebrew for the opportunity to Q.

Until next time,

-Flux

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