Tag: Jedi

2 Year Anniversary of The Abyss

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Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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8

Gym Jones and a little DORA

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It’s been a while since I’ve been back to my old stomping grounds at The Deep and thought this would be a great way to warm up for BEYOND coming on Monday. 9 PAX answered the call in The Gloom. Here’s what went down:

Quick Disclaimer and Mosey over to the parking lot in front of The Office (slight location adjustment was needed due some leftover splashed merlot).

A brief warm up followed.

THE THANG
A while back Facebook into me to Bobby Maximus and some of his Gym Jones challenges. It goes like this: Set a timer for one minute. Starting at one increase by one Burpee every minute until you can no longer complete the number of Burpees in that minute. This group pushed themselves to the limit and made it 15! For those who don’t want to do the math that’s 120 total Burpees

With all the PAX sucking wind we slowly moseyed over to the building and partnered up for a little DORA. With a partner complete 100 Dips, 200 Squats, and 300 double count Flutters while their partner ran to the parking island and back.

With the PAX sufficiently smoked, we moseyed back to COT.

MOLESKIN
F3 has impacted my life in more ways than I can count. I shared today that for most of my life due to various factors including being bullied, I have never had the confidence to look people in the eyes while speaking with them. I didn’t feel worthy. It felt intimidating. While I’ve held leadership positions, I’ve never known what it took to be a leader. F3 has given me the confidence to finally do that. The mental shift that happens when all of a sudden you lead and others follow is life changing. It’s downright empowering. These 45 minutes or hour leadership sessions have not only impacted my relationships, but my professional life as well.

There’s your preview for BEYOND. Check out the next BB for PART II.

Wild Thing Out.

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6/19 GC Ruck

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With the first of my 3 Q’s this week we jumped ventured into the world of GoRuck with their Wednesday Workout from last week. It went something like this:

Partner Up and grab a sandbag
Movement: One mileish to Tega Cay Elementary switch sandbag as needed
PT with your partner: 50x Sandbag Front Squats
50x Ruck Merkins
50x Ruck V-Ups
Movement: Ruck back to COT

YHC got a little aggressive with the distance and movement which impeded finishing the second round of PT

PAX put in great effort. I’m sure I’m missing some from the tag.

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Less Planning = More Pain

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Somehow, it slipped YHC’s radar that today’s Golden Corral Q fell on him. Nevertheless, when this truth was brought to light 8 hours before launch, frantic efforts were made to plan SOMETHING. Six PAX joined YHC to learn what happens when little time is spent planning a beatdown. Here’s what we did…

Mosey 1½ times around the parking lot, including side shuffles, knees-to-chests, and toy soldiers before circling up in front of O’Reilly Auto Parts next to the bank. Following a quick warmup of the standards (SSH, windmill, low slow squats, and merkins), we moseyed around to the newly paved hill into the newly built apartment complex behind the Teeter.

The Thang

Beginning at the bottom of the hill, PAX will complete a certain number of burpees, run to the top of the hill, perform exercise on sheet taped to cone, run down the hill, more burpees, back up, etc. The breakdown of exercises:

  • 10 burpees at the bottom, 100 LBCs at the top
  • 9 burpees at the bottom, 90 squats at the top
  • 8 burpees at the bottom, 80 merkins at the top (crowd pleaser, this one)
  • 7 burpees at the bottom, 70 Freddie Mercuries at the top (double count)
  • 6 burpees at the bottom, 60 monkey humpers at the top
  • 5 burpees at the bottom, 50 pseudo planche merkins at the top
  • 4 burpees at the bottom, 40 dying cockroaches at the top (double count)
  • 3 burpees at the bottom, 30 hillbilly squat walkers at the top (single count)
  • 2 burpees at the bottom, 20 breakdancer merkins at the top (single count)
  • 1 burpee at the bottom, 10 v-sits at the top

38 Special didn’t get the memo on the descending number of burpees and proceeded to do 10 burpees each round until probably round 4 or 5. There’s always one who doesn’t get it, but good for him for doing the harder thing.

All PAX picked up the six and finished with a mosey to COT, arriving at exactly 0600. For being poorly planned, this turned into a perfectly timed workout.

Announcements:

  • PAINtheon Games, 13.June.2018, 0500
  • Hog and Coyote V, 16.June.2018, 0500 ruck, 0600 everybody else
  • Sweati, sometime in July, details generally lacking

Prayers and praises:

  • CAH – pray for the kids, the workers, the volunteers, and praises for the opportunities we’ve had to pour into them
  • Drummond and his family are handing two foster children over to their forever family this weekend. Prayers for the transition – the good parts, and the hard parts.
  • Per Drop Thrill, Donut Hole is being deployed again, so prayers for him and his family in the weeks/months ahead. (I never thought I’d type a sentence starting with “Per Drop Thrill, Donut Hole…”)
  • Prayers for all the PAX who are injured and for those looking for jobs (or otherwise “funemployed,” as Homebrew called it).

An honor to lead, even if unexpectedly.

Jedi

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4

Steal the flag, pop the balloon

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It started with bacon.

Well, really it started with Cha Ching’s Q last week, where fifth grade games were the theme of the day. In planning the weinke for today, YHC decided to stick with this theme, and the first game to come to mind was “Steal the Bacon.” So, six PAX posted in the gloom of Crow’s Nest for YHC’s take on an old favorite (that apparently nobody has heard of).

Disclaimer was given, and off we went on a mosey to one of the side drop-off lots for a quick warmup including knees-to-chest, quad stretches, side shuffles, karaokes, and toy soldiers. We also did a handful of side-straddle hops, low slow squats, windmills, merkins, downward dogs, and a honeymooner (just one…though, just one honeymooner sounds like a bad honeymoon).

Mosey back around to the front for

THE THANG

Five pink balloons, each with a card with an exercise tucked inside, were taped to cones at one end of a 50-yard stretch of road. PAX were divided into two teams and given the basic rules.

  • Complete the buy-in exercise, then go to far cone and back according to prescribed movement
  • Depending on round, assigned team member of winning team would pop balloon to determine group exercise.
  • Losing team on a given round would do five burpees before all PAX complete group exercise.
  • Rinse and repeat for all five balloons.

To add to the fun, every PAX was given a strip of fabric (cut up tee shirt) to serve as a flag/tail tucked into the back of his waistband. In addition to everything else, PAX were to protect their flag. If they lose it to another PAX, they were to immediately complete five burpees. They would then re-insert the flag and continue on. There was no limit to the number of times a PAX could lose his flag.

Round 1:

50 merkins, followed by a run down and back. First PAX back popped the balloon. Card exercise: 100 plank jacks.

Round 2:

40 monkey humpers followed by sneak gorilla down and back. Second PAX back popped the balloon. Card exercise: 30 breakdancer merkins.

Round 3:

30 CDD followed by bear crawl down and back. Third PAX (protect the six!) popped the balloon. Card exercise: 50 30 leg-cross squat turns. These apparently take some coordination. Who knew?

Round 4:

40 crab cakes followed by crab walk down and back. Third PAX back popped the balloon. We ended up popping both remaining balloons and choosing 50 hillbilly squat walkers as the final exercise (as opposed to 50 donkey kicks).

The flag football approach added a fun dynamic to the workout, leading to a killer workout that engaged the brain as well. The final round took a long time, as strategy played heavily into the completion of the crab walks. This actually turned out a lot better than anticipated. Look forward to bringing this one back around again.

Announcements:

  • PAINtheon on Wednesday
  • Hog and Coyote on Saturday
  • Sweati in July

Prayers and Praises

  • QBert and family back to the beach after the workout
  • Cha Ching and family and life with new baby

It was a hike to get to the AO, but man it was fun. Grateful for the chance to lead.

Jedi

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RUCK – GC – RUCKICIDES

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Well it was my turn to Q again and was digging through my twisted mind as to what to do and I started thinking about something with Suicides.  Then the lovely thought came to mind about doing RUCKICIDES, and from there the workout took shape.

Router put out for a pre-run so of course the usuals showed up to do it, but was excited when OLAF wasn’t really feeling it.  So Jedi, Cha Ching, and Router took off for 3 miles and Olaf and I grabbed an 80 and 60lb sandbag, plus rucks and did a little under two miles in 30 minutes.  Those got heavy!!

On to the Ruck, was pumped to see 9 PAX out today!

Warm up

Indian run where last person does some cleans with the sandbag – well that turned out to be way to easy for everyone else and confusing so about 15 seconds in I yell “Screw this, RUCKS overhead”.  So then we run three laps around the parking lot alternating exercises while still running.

Rucks Overhead

Overhead Press

Away from Chest Carry

Curls

Farmer Carry

Overhead

Again all while running.

WOD:

Grab 7 Sandbags and the two person carry cement pipe and start moving.  We carry it to the church parking lot where RUCKICIDES commence.

First:

Bear Crawl – 5 merkins – Crawl Bear back – Bear Crawl – 5 Merkins Crawl bear back (length of parking lot)

Lil E is a bear literally, he beat Cha Ching if that tells you anything.

Second:

Walking Lunge – 10 Squats – Duck walk back – repeat (length of parking lot)

My butt is still sore…

Grab weight and move – This time whatever weight we were carrying beyond our rucks had to be overhead for a certain amount of time.  Sorry Cha-Ching that 80lb bag sucks!

Next we did timed bag toss relay up the hill to the fire station:

We set a time hack of 1.5 minutes and did the first round with the 60lb bag in 1minute 3 seconds.

We cleaned it up and did it in 46 seconds

Next we jumped up to the 80lb bag and knocked it out in under a minute.

At this point we had 6 minutes to make it back to COT and some distance to cover, so we grabbed all the weight and double timed it back!

Pumped for the turnout and to see NASA out there again!

I’ve got a full Q schedule so you won’t see me Q’ing for a bit but come out and support.

Until later,

RAD

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2

Quagmire: Expected cooler temps but was still Hot Mess!

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7 PAX came to the muddy shoreline called Quagmire for a Monday morning kickoff of their week.

Friday YHC Q’ed at Varsity and had 4 sets of exercises to get through and only got through 2, so today we will complete the circuit….almost.

The Thang:

Mosey through Rivergate, past McDonald’s and the smell of something briefly appetizing and then quickly gross. Continued on to RISE for quick COP

  • Low Slow Squats
  • Merkings
  • LBCs
  • Hill Billy walkers
  • Moracan Night Clubs
  • wide arm merkins
  • Freddy Murcurys

Mosey to the Fountain

  • Derkins-30seconds
  • Box Jumps-60 seconds
  • Dips/Irkins-90 seconds
  • 1 min rest
  • 3 times

Mosey to other parking lot

  • Mtn Climbers-30seconds
  • Leg raises-60 seconds
  • Jump Rope-90 seconds
  • 1 min rest
  • 3 times

Mosey to Home Depot

  • Pullups – 30 seconds
  • SSHs – 60 Seconds
  • Burpees – 90 Seconds

Mosey to Marshals

  • Sprint up Hill and Back
  • 10 Box jumps

COT:

Spoke to the men about “Witnessing” and that it is referenced often in spiritual sense but also in a court of law. Speaking to what you saw, facts of things that have happened. Question and challenge to all us PAX is what are people witnessing about you. Not the Facebook you but the REAL you and who you really are. Can they state the facts of what kind of man you are or is everyone covered in the Facebook facade of you. Facades fade and crumble. Make and impact with the real you and let that be your witness!

Cake Boss out!

 

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Uptown Funk You Up

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It was one of those crazy humid Carolina mornings where YHC actually had to turn on the AC on the way to the workout. You know it’s muggy when you’re already sweating with no sun, and no exercise. Bring 15 dudes into the mix and it got real sweaty real fast.

Disclaimer made, then circuitous mosey around the parking lot.
Circled up for: SSH, weed pickers, merkins, superman, low slow squats

The THANG
Uptown 50
I got this one straight out of the exicon. I read about it probably two months ago and had been looking forward to trying it since then. Two markers were set up (about) 50 yards apart on the basketball courts. PAX partnered up. The idea is to do 10 burpees then travel 50 yards via the prescribed means to the other marker, where you then do 10 more burpees and travel back to the start by the next mode of transport. There were 10 total lengths of 50 yards so 10 x 10 =100 burpees… plus whatever it took PAX to do 50 yards of burpee broad jumps. Lots of burpees.

Here were the modes of transport in order: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur, AYG (Sprint!), and Bear Crawl

Due to mumblechatter from PAX not wanting to scuff their fancy pants new running shoes up, Omaha was called on the Alligator Crawl, which was substituted for bear crawls. Great effort by everyone on pushing through this till the end.

Ab Doras

100 Boxcutters, 200 Big Boy Situps, 300 Freddies (double count)

P1 ran down and up the hill, while P2 did boxcutters. Flapjack and keep adding till you get to your number as a team. After boxcutters, runners went to end of the school and back for the big boy and Freddy rounds. Each pair made it pretty far into the 200 Big Boy Situps by the time 6:00 rolled around, and a couple of teams managed to break into the Freddies. Mosey back to COT.

COT
Announcements are all in the newsletter. Read it.
Prayers for Whopper’s job situation, Cha Ching with son #3 due to arrive any day, and safe travels for Tinsel’s sister who is flying to Ecuador. Very sweaty BOM.

Big thanks to Bones for the opportunity to lead.

Stay Classy,
Homebrew

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5

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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Fiststix on Q

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It’s been difficult for me to make it over to Quagmire on a consistent basis lately. It use to be my regular Monday morning hangout.  There were several great workout options this morning. It was great to see a good turnout.  After the standard disclaimer, we made our way over to the parking area near Jush Fresh.

COP:  SSHs, imperial walkers, merkins, squats, more merkins, flutters, LBCs

Next, we moseyed to the side of Books A Million for a sidewalk shuffle (plank walk between light poles).  Rinse and Repeat.

More running to the front of vacant Gander Mountain.  We partnered up for a few unique exercises.  The mode of transportation based on the number of hands and feet.

  1.  2 feet, no hands – Partner Carry
  2.  2 feet, 2 hands – Wheelbarrow
  3.  4 legs, no hands – Leg lunges (recovery from wheelbarrow)
  4. 4 hands, 2 feet – one-legged bear crawl

Jedi showed off his skills by walking on his hands….impressive!

Next, we jogged back to Just Fresh for a recovery wall sit while each person ran up and down the stairs.

The final ten minutes were spend running back to Office Depot for 7 minutes of rugby sprints.  We alternated with the following exercises:  CCDs, LBCs, Flutters, Calf Raises, Merkins.

Great job by all! We covered over 2.5 miles this morning.

Prayers:

Healing for family and friends suffering from illnesses

Families in Texas

 

 

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