Tag: Italian Job

Sexy Derkins

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Six pax for a birthday workout.  This was workout #2 of my Trifecta Q’s.
Warm Up
Mosey run (Toy soldiers, high knees)
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine (the 1990’s playlist begins here)
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s

Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks

Set C: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat Jumps
step ups
SSH
In between sets we did some bear crawls. Rinse/Repeat sets as time permitted.

Thang 2: Sexy Derkin challenge: Done to the song “I’m too Sexy”. Pax do a derkin at each “sexy”. Total of 22 derkins in 2 minutes 50 seconds.
Run to shovel flag. Some light Mary (LBC, Hello Dolly)

Fini, COT

NMM: Awesome way to start the day, my 47th birthday. Truly an honor to spend it with these pax.
Blessed with a bright shooting star before the workout began (thanks sky Q).
Lots of chatter…I think collectively we named every rock band from the 1990’s.
Treats were handed post workout: Stracciatella mini cupcakes (thanks to my M).
Playlist:

Title artist Year released length
beautiful people maryln manson 1996 3:43
everlong foo fighters 1997 4:11
I am one smashing pumpkins 1991 4:06
song 2 blur 1997 2:01
been caught stealing janes addiction 1990 3:35
flag pole sitta harvey danger 1997 3:37
more human than human white zombie 1995 4:28
seether veruca salt 1994 3:17
suicide blonde inxs 1990 3:52
Vow garbage 1995 4:30
Derkin Challenge Song:
I’m too sexy Right Said Fred 1992 2:50
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1776 Patriot Games

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8 men decided to do the hard thing Monday morning after celebrating the birthday of this great nation. Here’s what we did:

1776 Patriot Games

  • 1776 Yard Run (1.01 miles)
  • 100 Merkins
  • 100 LBCs
  • 100 Moroccan Night Clubs
  • 100 Pullups
  • 100 Squats
  • 100 Mountain Climbers
  • 100 Lunges
  • 100 Overhead Claps
  • 100 Dips
  • 100 Leg Scissors
  • 100 Step Ups
  • 100 American Hammers
  • 100 Shoulder Taps
  • 100 High Knees
  • 100 Side Straddle Hops
  • 100 Yard Bear Crawl
  • 76 Burpees

NMM

We are blessed to have the opportunity to do hard things, not out of obligations to survive, but out of choice. Amongst many others, we have the freedoms of religion, speech, press, assembly, and petition. We have the right to assemble in the Gloom and to close our workouts in a prayer of our choice. As we celebrate 245 years of independence from Great Britain, let us not forget who we are, where we come from, and the legacy we will leave behind. The average person will influence 80,000 people in their lifetime. That influence starts first in your home with your family, then your community, place of worship, workplace and so on. As this country was started with a declaration, make a declaration today to be a positive influence for the world…starting first in your hearts and homes.
Aye!

Italian Job

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Marriage isn’t Chuck E. Cheese

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YHC had the privilege to lead 24 other men through a stations workout with a discussion on the transformational relationship with our Ms. Conditions were perfect – 62 degrees and a slight breeze. The Disclaimer was disclaimed and we were off. Here’s what we did:

The Thang

  • 20 SSHs (IC)
  • 15 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)

Mosey to Top of Main

  • 20 Alternating Shoulder Taps (IC)
  • 15 Mountain Climbers (IC)
  • 10 Merkins (IC)

Mosey to First Baptist Parking Lot

  • 2 Burpees at 10 stations

Mosey to behind the Police Station

  • 20 Squats
  • 15 Calf Raises
  • 10 Turkish Getups

Mosey to Top of Main

  • 20 LBCs
  • 15 Bomb Jacks
  • 10 Tempo Merkins

Mosey to the corner of Tom Hall and Monroe White

  • 20 Alternating Shoulder Taps (IC)
  • 15 Mountain Climbers (IC)
  • 10 Merkins (IC)

Mosey to Academy and Monroe

  • 20 Squats
  • 15 Calf Raises
  • 10 Turkish Getups

Mosey to Mosey to behind the Police Station

  • 20 LBCs
  • 15 Bomb Jacks
  • 10 Tempo Merkins

Mosey back to COT

  • 20 SSHs (IC)
  • 15 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)

Total Mileage – 2.20

NMM

We call our wives “M” because she is the Most important relationship we have. That relationship is transformational. Before marriage it was “me” and “her.” Once married, “we” became an “us.” It is no longer solely about you. You are to serve your M. You are to pursue joy with her – even when things are tough. Its not a game. There is no scoreboard. There are no winners and losers and no one gets a participation trophy. We are to love her as Christ loves the Church.

Society tells us that marriage is 50/50. Let me assure you that is a farce. There are times it is 80/20. There are times it is 20/80. As John Michael Montgomery once said, “Life’s a dance you learn as you go. Sometimes you lead, sometimes you follow.” Marriage isn’t about keeping tally of who has done what. This isn’t Chuck E. Cheese – you can’t trade in your emptied dishwasher tickets for a guy’s weekend. That’s not how it works. You empty the dishwasher so she doesn’t have to. You set the example for your children so they know how to be a good husband one day or what to look for in a future husband. They are watching, so make your actions count.

It was my pleasure this morning to have the opportunity to lead today. I was encouraged by the push from the guys and the mumblechatter at the stops. Today personified why F3 matters so much to me. But remember, if your focus becomes more about the fitness and fellowship with your friends and less about loving your wife, your concentrica is out of alignment. Keep each other accountable and pursue your wife. Let her know she matters. Don’t seek relationship maintenance. Instead, keep accelerating. Don’t meet in the middle, go the distance and serve her.

Aye!

Italian Job

 

 

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A Bo-Berry Good Time

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YHC was joined by 8 #HIM at the Ranch. After a brief disclaimer, here’s what we did:

The Thang

  • 10 SSHs (IC)
  • 10 Imperial Walkers (IC)
  • 10 Low Slow Squats (IC)

Mosey to picnic tables

  • 15 Irkins
  • 15 Derkins
  • 15 Dips

Mosey to back of the school

  • 4 Corner Elevators (add 5 reps at each corner – 10, 15, 20, 25)
    • Merkins (70 total)
    • Calf Raises (70 total)
    • LBCs (70 total)
    • Overhead Claps (70 total)

Mosey to the Middle School Track

  • Bo-Berry Biscuits (sprint the straights, jog the shorts add 10 Burpees each lap)
    • Total Burpees – 40

Long mosey back to COT

3 Minutes of Mary

  • 10 Boxcutters (IC)
  • 10 Hello Dollys (IC)
  • 10 Freddy Mercurys (IC)

NMM

Thank you for the opportunity to Q this morning. It was an honor to break a sweat with you men by doing the hard thing.

Sometimes we need a reminder that success is often on the other side of fear. What is the thing that has held you back from accelerating? Is it fear of the unknown? Fear of the “what if?” Is it lack of confidence? Lack of courage? What opportunities have we missed because we were afraid of trying something?

I’m reminded of the story where Jesus walked on water. His disciples and their boat were getting tossed around by a roaring sea. They were afraid. Through the wind and rain, they saw a figure coming towards the boat. After first assuming it was a ghost, they realized it was Jesus. He told them to take courage and not be afraid. In typical Peter fashion, he replied, “If its you, tell me to come to you on the water.” Jesus replied, “Come.”

He gave no further explanation of how to go about walking on the water. Was it left foot first? Jump in? He just said, “Come.”

Peter took that step of faith and then he grew afraid. The water was deep, the waves were high, what if he drowned? As he began sinking, Jesus reached out his hand to save him.

What will it take to have water-walking faith today 2,000+ years later? Maybe its realizing that what you assume is a failure is really just an opportunity for learning. Maybe its realizing you have a support system of people who will not let you fail. Perhaps its time to reevaluate your circumstances and consider trying that new business venture. Maybe its time to have a little faith that you’re in good hands.

“Take courage. Do not be afraid.”

Italian Job

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Sandbags and a few tests at Currahee

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Currahee (April 13, 2021)

The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made known to most of us civilians through the HBO series, Band of Brothers. Over the last few months, Currahee has become synonymous with more difficult and become an AO where you come to be tested. With that understanding, it was now my responsibility as the Q for this morning to bring it.

Earlier in the week, I put the call out for this rendition to be a “heavy” version meaning, if you had a sandbag, bring it. Whether it was a 40lb, 120lb or a log, bring it. The PAX didn’t disappoint. This picture is before Site Q Divac dropped his 2 onto the pile.

Disclaimer for the 13 PAX: Check

Move ourselves and the coupons over to the turn in the drop-off lane.

Slick: SSH, Mountain Climbers, Windmills, 8ct Burpees, ½ the PAX sprint one way and back while the other ½ sprint the other way and back.

Explanation that during events, the Cadre’s will be yelling at you, testing you and giving you difficult time hacks to test the team. Utilizing a common test, the PAX had 10 seconds to empty their ruck of its contents. Penalty, 5 burpees. PAX then had 20 seconds to fill it back up…pass.
Do it again. 10 seconds to empty = fail, penalty. 15 seconds to fill = fail, penalty.

Ruck up and move all sandbags to the back of the school, drop in the center of the group.

10 Merkins / 20 Peter Parkers / 30 Slow Squats

Sandbags to the front of the school

10 Merkins / 20 Curls / 30 Flutters w/ Press

10 seconds to empty the ruck / 15 seconds to fill the ruck…penalty

Sandbags to the back of the school

10 Merkins / 20 OH Press / 30 High Pulls

Sandbags to the front of the school

Heels to Heaven

Man Makers

American Hammers

Groups of 3 run 30yds, slick while rest of the PAX plank. Complete till everyone goes through.

COT

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Foosball @ Varsity – It’s more than a workout

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YHC was informed this was a HIIT AO, did some Googling night before, and drafted up a weinke that I believe would meet the requirement. Hard to avoid a football field or pull up bars, so decided to say yes to both.

Quick disclaimer and we’re off to the track.

Warmup
  • Run 200 meters & stop – following in so so cadence form:
    • Monkey Humpers – a Hardwood favorite BTW
    • Imperial Walkers –
    • Hill Billy Walkers
    • Cherry Pickers
    • Peter Parkers
    • Parker Peters – Shady was kind enough to call out I did Peter Parkers twice
    • Downward dog
    • Honey Mooner
    • Band Camp Stretches

Mosey 200 meters to end zone

The Thang(s)

Intent was to have sprints of varied distances followed by exercises as a “rest” period, followed by more sprints.

Quarter Pounder

Sprint to marker, do exercise, sprint back to end zone, then sprint to next marker. Increments of 25.

  • Sprint to 25 – 25 Vups & sprint back rinse and repeat…
  • 50 – Monkey Humpers
  • 75 – Mountain Climbers
  • 100 – Calf Raises

Red Barchetta

Very similar yet you start by sprinting 100 yards, conduct exercise, sprint back to end zone and plank for 6. Rinse and repeat down in 25s. Intent was to keep the group together.

  • 100 – SSHs
  • 75 – Should Taps
  • 50 – LBCs
  • 25 – Merkins
  • Bonus – sprint 10 yards, 10 burpees and sprint back

DMC

  • Duck walk to 10 yard line, 10 merkins, crawl bear back.
  • Duck walk to 20 yard line, 20 merkins, crawl bear back.
  • Duck walk to 30 yard line, 30 merkins, crawl bear back.

Human Hurdling

Read this in exicon and had to try. Break up into 2 teams, a race of sorts.

Starting in plank, 1 man sprints to 10 yard line and plank. Man #2 sprints to 20 yard line, hurdles man at 10 yard line and planks. Man #3 sprints to 30 yard line hurdling man #1 and man #2 along the way and planks. Rinse and repeat to the end zone followed by another rinse and repeat back to end zone.

About 15 minutes left and it was time for pull ups. Had a hill sprints w/ pullups at top and exercise on bottom for 5 rounds but decided to prioritize the burpee pull ups due to time constraints.

Burpee Pullups

Consulted w/ Johnny Utah night before and thought, this would be marvelous. After attempting to articulate and failing, turned it over to Johnny U to articulate much clearer.

  • 1 burpee followed by 1 pull-up or chin up
  • 1 burpee followed by 2 pull-ups or chin ups
  • Rinse and repeat staying w/ 1 burpee to 6 pull-ups or chin ups

Then reverse

  • 1 pullup/chin up 6 burpees
  • 1 pullup/chin up 5 burpees
  • etc…

4 minutes left, headed to COT for some Mary.

Announcements

Most announcements at a COT ever!

  • Rooster
  • Grow Ruck
  • Bacon Run
  • Waxhaw Trail run
  • Metro CSAUP

And probably others

Prayers for guidance on life decisions and selflessness, mental health, and enduring a season of lots of change.

NMM

It’s admittedly been a really tough week for my family and I, after some very long weeks, the last thing I want to do is draft up a weinke and Q the next morning. That’s me being honest.

Normally, I’m excited and enjoy creatively bringing the pain , but there’s not much gas in the tank, and my mind is elsewhere.

But you have an obligation and owe it to the PAX who decide to do the harder thing; there are expectations to be met.

As I rolled into the parking lot and saw the cars, my worries sort of vanished and the excitement crept in. For 45 minutes, we’re going to work hard, bust balls, and set aside our worries or share them knowing you have a brother there to support. We’ll all get better together and you’re not alone.

I took a look around at the very respectable HIM that posted this morning and was grateful because, whether or not they know it, they’ve taught me something and they push me to be better.

Embracing the suck in the gloom builds the character and durability to endure the challenges we face daily. It’s more than a workout.

 

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Q vs Q Week 1 – The JOC

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Backblast! Q vs Q Week 1
Date: 3/3/2021
AO: #3-w-the-joc
PAX: @River Rat @Fresh Prince @Bill Nye @Italian Job @JAG @Schrute Hardwood, Maximus, Esso, Ruby Slippers, Punch List, Tinsel, Harry Carry, Trucker, Fish Sticks
FNGs: 0
Q: @Bill Nye and Maximus
Count: 15
Name-O-Rama: https://youtu.be/KoBt9YnWNHc
Week 1 Update: https://youtu.be/jSu4BbrrMeMRound 1- Bill Nye:
The parking lot beside the AO is divided into 6 parts. The PAX ran to the bottom of the parking lot and did 10 burpees before bearcrawling up to the next level.
Each level repeated all previous excerices and then added a new exercise to the ladder.
10 burpees- 50 total
20 v ups- 60 total
30 merkins- 90 total
40 squats- 80 total
50 LBCs- 50 totalRound 1- Maximus:
Shoulder Smoker: Carolina Dry Docks, Bear Crawl, Wide Arm Merkins, Crawl Bear, Peter Parker, Bear Crawl, Diamond Merkins, Ski AbsRound 3- Bill Nye
I assumed that oxygen deprivation would be kicking in at this point so I made this part simple. 11s. Run up the hill for prison cell burpees, run back down the hill for Ripstick squats.
Prison cell burpee- Merikin, lift your left leg towards your chest, merkin, lift your right leg towards your chest, merkin, jump up, overhead clap. That’s one.
Ripstick squats- Assume the AL Gore position. Perform a calf raise, pausing at the top. That’s one.Round 2- Maximus:
Starting at point on the Criterium Track closest to the parking lot:
Sprint 1/4mi: Rabbits (first to finish the sprint) do Burpees until the six completes 5 Burpees
Sprint 1/4mi: Rabbits do Merkins until the six completes 10 Merkins
Sprint 1/4mi: Once we finished this sprint, we were running out of time so we made our way to C.O.T.NMM:
This morning I(Bill Nye) got to meet several new brothers and I also led half of a pretty good beat down. It was a pleasure to push and sweat with my brothers from both sides of the river. Also, Maximus is a beast and I am looking forward to working out with him again soon. Get After It men! (edited) 
YouTubeYouTube | Byron Nash
F3 The JOC – Q vs Q Week 1 – 3/3/2021 
YouTubeYouTube | Byron Nash
F3 Q vs Q update 3/3/2021 
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Bushwood Board of Bother

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Six men joined YHC for a “Bushwood Board of Bother” on this cool Wednesday morning. Here’s what we did:

The Thang

  • Short Mosey
  • 10 SSHs (IC)
  • 10 Imperial Walkers (IC)
  • 10 Windmills (IC)

BoB Round 1

  • 50 Squats
  • 40 Big Boy Situps
  • 30 Ranger Merkins
  • 20 Maktar Jais
  • 10 Burpees
  • Run

Round 2

  • 3 Minute Plank
  • 30 Second Rest
  • 2 Minute Plank
  • 30 Second Rest
  • 1 Minute Plank
  • Run

Round 3

  • 50 SSHs
  • 40 Flutters
  • 30 Overhead Claps
  • 20 Seal Jacks
  • 10 Diamond Merkins
  • Run

Round 4

  • 50 LBCs
  • 40 American Hammers
  • 30 Alternating Shoulder Taps
  • 20 Carolina Dry Docks
  • 10 Merkins
  • Run

Round 5

  • 50 Little Baby Arm Circles
  • 40 Mountain Climbers
  • 30 Freddie Mercurys
  • 20 Bomb Jacks
  • 10 Burpees
  • Run

Stretching

  • Butterfly
  • Left Leg Out
  • Right Leg Out
  • Left Leg Back
  • Right Leg Back
  • 10 Burpees
  • Run

Total mileage: 1.5 miles

NMM

It as an honor to share the Gloom with you men. Thank you for the opportunity, L-Train. I shared this morning that my wife spent the last seven days in the hospital for severe inflammation associated with her Crohn’s Disease. As such, I was at the hospital for the majority of the days. Had it not been for friends, family, and loved ones (including many F3 brothers), it would have been difficult to cope with the extra responsibilities of being both mom and dad. Every day, a new meal was waiting for me when I got home. It was one less thing I had to worry about. It reminded me that its okay to accept an outstretched hand. Don’t think of it as charity, instead, think of it as someone extending their love for you. There will be times you will be down, that’s when your brother is there to pick you up. There will be times when you will be up, that’s when you lift up a brother. Don’t be too proud to accept the love and care from others. And when you have the chance to return the favor, do it.

Aye!
Italian Job

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80s Rock Block at The Ballroom

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5 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Here’s what we did.

The Thang

  • 10 Low Slow Squats (IC)
  • 10 Imperial Walkers (IC)
  • 10 Seal Claps (IC)

Mosey to front of school

Perform the first exercise until you hear the keyword. At the keyword, you perform the second exercise, then back to the first.

Song 1 – “Who Can it Be Now” – Men at Work

  • Exercise 1 – Plank, exercise 2 – Plank Jack every time you hear “Who can it be” (13 Plank Jacks)
  • Mosey around the lot

Song 2 – “Your Love” – The Outfield

  • Moroccan Night Clubs, Overhead claps when you hear “Your Love” (21 Overhead Claps)
  • Mosey around the lot

Song 3 – “Jessie’s Girl” – Rick Springfield

  • American Hammers, Big Boy Situps when you hear “Jessie” (28 Big Boys)
  • Mosey around the lot

Song 4 – “867-5309/Jenny” – Tommy Tutone

  • SSHs, Burpees each time you hear “867-5309” (24 Burpees)
  • Mosey around the lot

Song 5 – “You Spin Me Right Round” – Dead or Alive

  • People’s Chair, Calf Raises on every “Spin me” (10 Calf Raises)
  • Mosey around the lot

Song 6 – “Take on Me” – A-Ha

  • Flutters, Freddies every “Take on Me” (16 Freddies)

Song 7 – “Down Under” – Men at Work

  • Dip position up, Dip position down on every “Down Under” (3 Dips)

Song 8 – “Another One Bites The Dust” – Queen

  • Hold People’s Chair, Knee Tar Jais on every “Bites the dust” (18 Knee Tar Jais)

Song 9 – “Roxanne” – The Police

  • Mountain Climbers, Merkins on every “Roxanne” (26 Merkins)

NMM

Thank you, Drop Thrill for the opportunity to lead this morning. Today’s workout was built to burn out one body part at a time. We didn’t cover much ground, but if you’re not sore later today, I’d be surprised.

As a reminder, F3 open to ALL men. We welcome men of all races, faiths, political views, income levels, sizes, ages, abilities, & sexual orientation. We respect differences even when we don’t understand them and cast no judgment. Our willingness to get better unites us. All means ALL!

Let’s continue to give away what was first given to us. All men need an outlet like this and friends like our brothers. F3 is a game changer. Let’s keep the ball rolling. I’m convinced we can change the world, one man at a time.

Aye!

Italian Job

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2

Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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