Tag: Jedi

Quagmire – Cake Walk around Rivergate

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COP
Mosey
Shuffles
Karaoke
High Knees
Butt kickers
Gasers

Mosey to Home Depot lot and search for my chalk hopefully before sprinklers wash it away

Bear Crawl 10 lines (parking spaces)
Broad jump back
Run Lap

Partner up
Wheel barrow 10 lines
Switch
Run Lap

Side Plank Step right 10 lines
10 Partner Leg raises (partner pushes legs down)
Side Planks step left back

Power skip 10 lines
10 Partner derkins (legs on partner back)
Power skip back

Crab walk 10 lines
10 Partner dips (Dip while partner planks)
Crab walk back

Mosey to Fountain

AMRAP-1min each
Step ups
Box jumps
Irkins

AMRAP-30sec each
Step ups
Box jumps
Irkins

Mosey to COT

15 Airbornes each leg

15 LBCs

15 burpees earlier in the COP/Workout

Talked to the men about Fear and how it keeps us form being our best self. It keeps us from our biggest victories. Fear keeps us from getting better. 

We should have nothing to fear since Sky Q has given us everything including eternal life through  his son. With that fear removed, our focus should be on honoring the one that paid it all in all we do and the victories and achievements will be endless……because we are fearless!!

  • Prayers for CMS schools back in today
  • Prayers for Ms and 2.0s
  • Prayers for Twister and Duck Dynasty IR
  • Thanks for the Q  Jedi/Mile High. Awesome group of PAX!!

Cake Boss out!

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I Love Cindy

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Borrowed part of this #beatdown from  Dirty Pipes down at F3JOCO. Visited those guys at the Mad Mule in Benson NC and this workout just called for testing in The FORT.   Little did I know it would end up taking 12 cinder blocks, 4 pavers, 1 sandbag, and 3 rucks to accomplish the workout.  Having prepped and arrived early to setup I could see the headlamps of the pre-runners making early morning laps. All Set to COT for bring some pain. HOLY COW!!! The cars just kept rolling in to the lot. Clown Car after Clown car.  Thank goodness Copyright brought more cinder blocks than requested.

Quick Disclaimer and we are off. Had to tote the extra supplies with us as we ran to warmup.  Much appreciate the support of guys that jumped on the extra weight.

Mosey to the Fountain

Circle up.

SSH x 20     MNC x 20    Hillbilly Walkers x 15

Imperial Walker x 15     Weed Pickers x 15

Fountain work

Derkins x 15 OYO

Dips x 20 OYO

Irkins x 20 OYO

Decline Diamonds x 20

It ain’t fun unless you do it twice.

The Thang I Love Cindy

Partner up–6 stations

Station 1  OH press Max reps

Station 2  Blocked BBS Max Reps

Station 3 Block Squats Max reps

Station 4 Curls 1 block or 2 pavers Max reps

Station 5 Tricep Press 1 block or 2 pavers Max Reps

Station 6 GTOs Max reps

Partner 1 does max reps while Partner 2 runs 4 cone suicide. Plank the 6 rotate upon completion of group.

Talk to Group about Doubt in their lives.

Read- Pray- Surround Yourself with those to talk it out with. Don’t go into seclusion.

Partner Carry back to COT only ~600yrds—-It was awesome and the PAX loved it!.

Not sure what Punchlist and Lutefisk were going for with the midrift shirts in the Name-O-Rama but hey, You do You Bros!

Thanks for the Tap to Lead Cha-Ching. Awesome experience to lead a literal HERD of PAX through the Swamp.

Duck Out!

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Caution: The Minnow Pond may contain hills

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Man, that sucked…I mean, that was awesome. Pardon me as oxygen is still hard to come by this morning. It was in the 70’s with 4,000% humidy, we averaged 7:45/mi for 3.25ish miles, did some low-rep exercises along the way and I tried really hard to keep the merlot in the tank. Jedi was disappointed we didn’t hit every single hill in Fort Mill but Dirty Harry enjoyed the gun shop hill repeats.

For further detail that is both short on eloquence & wit, see below…

Disclaimer & welcome to Pet Sounds from the sun-blotting region of CARPEX…YOOOOOOOOOO

Took off out of the parking lot for an estimated .5mi loop around Main St, ending up back at the lot for:

Windmills

Jump Squats

Carolina Dry Docks

SSH

Jump Squats

Wide-Arm Merkins

Moroccan Night Clubs

Jump Squats

Diamond Merkins

Made our way to the base of the gun shop hill (Massey St)

Run up the hill to the Church then back down to the base of the hill. Repeat 2 more times for 3 total round trips then mosey to the steps by the stop light.

50 Calf Raises then a lengthy explanation of how to get to our next destination: Harris Street Park by way of Spratt St then Harris St.

At the Park’s parking  lot: Dips, Mountain Climbers, Peter Parkers, Merkins

This is where it began to look much better on paper. It was very simple, run up Jackson St to Hwy 160. You see, the problem with this single-road route is that it consists of roughly a 3/4mi gradual uphill climb that in the gloom, gives you the mirage of never ending. Right about that .5mi mark is where Punch List almost witnessed the splash, but hey, I’m the Q, I can’t splash. So I started walking then met the PAX at the stop sign where I see Shady is already leading the next exercise…show-off. #gazelle

Once we collected the 6, we made our way back to the AO for 5min of Mary.

And at this point, I’ll thank Shady for the chance to Q the Minnow Pond, thank the Lord I didn’t die, ask the PAX to consider pushing themselves at something a little different, and spend part of the day looking for oxygen.

Maximus

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Mile High Special at Quagmire

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This was a Q I was looking forward to.  It marked my 1 year anniversary with F3 and it was at the A/O that I started at.  Not only was it my 1 year anniversary but some #HIM by the name of Jedi offered me to be the site Q.  This is an offer I could not turn down as this is one of the hardest A/O’s in the region and is in the middle of The Fort and Lake Wylie.

My F3 journey so far has been one of the best journey’s of my life.  I dropped a ton of weight (I am below 200 LBS for the first time in 20 years), I am in MUCH better shape than I was a year ago and I can kinda sorta hang with all the beasts in our region.  My life is far from perfect nor will it ever be but F3 has introduced me to a plethora of men that I am happy to call brothers and friends.

THE THANG

I pulled up into the parking lot with Lutefisk only to notice there were 20 men there ready to go! If you have Q’d a workout before you know all about the Qdrenaline and that kicked in right away for me.  After saying the disclaimer we were off.

Mosey from Chick Fil A to behind Home depot (0.4 – 0.5 miles).  Circle up.

  • 5 Burpees OYO
  • 10 Merkins in cadence
  • 5 Burpees OYO
  • 10 Merkins in Cadence

Mosey to the alley

  • 5 Burpees OYO
  • Balls to the wall 60 seconds

Mosey over to the parking lot by the stairs.  There I instructed the PAX to partner up.

The next set was inspired from a Cha Ching BB.  We were going to do 11’s but the one we usually do is both exercises have to add up to 11’s, in this case we did one rep of each exercise and climbed up to 11.

The exercises were Burpees & Merkins.  Method of transportation was bear crawls there and crab walk back. 

Round 1

  • Start with 1 Burpee
  • Bear Crawl to the end of the parking lot
  • 1 Merkin
  • Crab Walk back to starting point

Round 2

  • 2 Burpees
  • Bear Crawl to the end of the parking lot
  • 2 Merkins
  • Crab Walk back to starting point

You get the gist…. all the way up to 11.  Rounds 8, 9, 10 & 11 is where the partners came into play and the method of transportation changes from bear crawls and crab walks to wheelbarrows.  By about round 6 or 7 I never imagined 23 men could be that quiet in a workout.  The plan was working.  A few groups finished early so we did a few laps around the parking lot and then some squats.  With about 3 minutes left and all groups finishing the thang we moseyed back to COT.  

Router lead us of with a 40 or 50 count of American Hammers and I finished it off with a 20 count of Flutters all in cadence.

We named our FNG – Mighty Mouse.

Jedi handed off the shovel flag and I thanked him for the opportunity and his leadership at Quagmire for the last 14 months.

Went through announcements, prayers, praises and I asked Jedi to take us out with a prayer.

Needless to say, everyone got their money’s worth and went home better men.

 

 

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Baker’s Dozen for a Warmish, Humidish Sweat Fest at Quagmire

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Great to Q at Quagmire, one of my favorite AOs (and where I was Site Q for a while.)

The Thang

Mosey to Home Depot for a little COP

SSDs x 20
Windmills x 10 (Nice n Easy)
Moroccan Night Clubs x 20
Low Slow Squats x 10
Mountain Climbers x 20
Downward Dogs + Honeymooners x2
Peter Parkers x20
LBCs (maybe?)

Mosey to BRBs in front of Target

Bearcrawl to first BRB > 5 Merkins
Lunge walk to next BRB > 5 squats
Repeat pattern to last BRB.

From other end:
Crab walk to first BRB > 5 LBCs
Backwards lunge walk to next BRB > 5 Bombjacks

Mosey to Fountain

Dirty McDeuces
12 each of CCDs + Dying Cockroaches + Squats > Run a Long Lap
12 each of Wide-Arm Merkins + Freddy Mercurys + Jump Lunges > Run a Long Lap
12 each of Decline Merkins + Flutter Kicks (DC) + Step-Ups (DC) > Mosey back to COT

LBCs til the clock ran out

We welcomed FNG “Alfalfa” EH’d by Tardy!

Honored to lead this great group of men. Thx for the opportunity, Jedi!

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Inaugural swimming (or running) with the fishes

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8 dipped their toes in the unknown waters mostly unsure and anxious of where this ride was going to take them so hats off for the trust and willingness to try something “new”.  As the PAX did some stretching while we waited for 0515 (good work on the stretching!), some mumblechatter started to arise, but was quickly snuffed out.

Headlamps and reflective gear were encouraged and these HIMs were prepared…as you’d expect when you read the royalty who’s who that was in attendance. While there was a brief disclaimer, we wasted no time and took off into uncharted waters aside from the weinke YHC had scribbled together previously and had it locked away in my head (no time to carry around paper and read in the dark).

From the veterans parking lot / COT, we mosey’d up to the park where there are stairs and stopped at the first set of benches for a “warm up” which consisted of 20 dips and 20 derkins; rinse and repeat (FYI, stretching and any real warm up can be done prior to 0515….#JustSayin).  Once complete with the 2 rounds, we took off for the “Sweet Baby Jesus” church for some partner work.

Upon arrival at the church, we partnered up where partner 1 ran around the church, then up and down the 3 sections of the stairs while partner 2 did flutters.  Once partner 1 completed their set, there were plank hand slaps for a count of 10 (and in some cases double counts, again, #JustSayin and probably unclear instructions from YHC #MyBad).  Once hand slaps were done, partner 1 and 2 swapped and ran and fluttered.  We did this for 3 complete rounds.  And there may have been an Omaha in there for a quick Elvis trip….no names will be disclosed but luckily the nearest bathrooms were on the path of our next stop.

Off to Harris Street park we went, which was very well lit on the way down and a good amount of side street.  We met at the basketball court for 2 quick rounds of 25 merkins and 50 LBCs.  After the 2 rounds, we headed towards the path to get to WEP.  This path was not well lit, actually about as pitch black as it gets, so the head lamps were a must have.  This path went on and on…and on until we finally took the hard left towards the WEP parking lot.  As we got to the first drill bit, we planked and fluttered while we waited for the six.  Six arrived and we started clockwise around track to the first drillbit for 5 burpees.  Second drillbit, 5 burpees….third drillbit, 5 burpees.

Left the park and headed towards the Founders bank where we did the clockwise loop down Clebourne Street towards Main Street and down the Main Street hill where we stopped just over the railroad tracks.  With 5 minutes remaining, we had time to run up the hill and do 20 LBCs and 20 merkins.  Then back down the hill to COT.

Numbered off, name-o-rama, announcements and prayers and praises were had.  Dark Helmet on Q for next week, and please remember to bring headlamps and/or reflective gear for future reference.

Shady

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5

Reminisce about the “Pain”theon

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I haven’t been to one of my old favorite AOs in WAY to long.  We start to get spoiled with so many great  F3 options that it gets easy to stay close to home. I love Funhouse’s idea of Ass Kickin’ April and getting out to 30 different AOs during the month.  I challenge each of you to answer the call and post to a different AO and meet some new PAX once every few weeks!

So when I was asked to Q again at the Pantheon I answered the call.  I started DMing some of the Lake Wylie guys to see if they wanted to come with me and we had several show up this morning too!  I was quite surprised to see 24 PAX there at 5:15…. two were FNGs EH’d by Bones and two were 2.0s that Uber brought with him.  The FNGs were named “Grout” and “Safe Word”, respectively.  ALL of them did great on a challenging workout today.  Sorry to the 6 men that were cut out of the video Namorama.  I recalled 3 from my terrible memory, but 3 have been left off the tags…comment below and I’ll add you.

The Thang

Long disclaimer with new FNGs

Dynamic Warmup Lap

COP with SSHs – Imperial Walkers – CDDs – LS Squats – Merkins – Windmills – Mountain Climbers

I pulled some of my old favorite Weinkes from the Pantheon and put them together.

Evolution #1

Took two lanterns with me and we moseyed to the graded hill on the NE corner. Love that hill area and we did “8s” (because 7s is too hard of math for me it seems..)

Bottom of Hill 1 Bomb Jack

Top 7 Merkins

up and down the hill switching until you hit 7 Bomb jacks and 1 merkin

Evolution #2

I celebrated my one year anniversary back in 2016 at the Pantheon as Q.  I pulled out this terrible idea and we did it again.

Burpee Celebration

I counted in year 1 that I went to 147 workouts that year.  We would do the following.

17 burpees to start

Complete a lap in the parking lot

10 burpees at the start until we completed 13 laps. (10 x 13 = 130) + 17 = 147 burpees

With only 25 minutes of time that was a little ambitious.  Many finished 9 laps.  Some +/- 1 lap…

6am back to COT

Got to name our FNGs, Todd and Jason…both did great today.  Todd went first, said something about having a safe word after a pineapples reference that came from living in Hawaii…that was it for him…

Jason does sales somehow related to tile splash or tiles…Grout stuck!

Announcements – Prayers and time to go!

Thanks Bear Grylls and Fish Sticks for having me come out and share.  I really enjoyed being a part of the Pillars of Pantheon series as well!  Great idea and addition.

An Honor to Lead,

Royale

 

 

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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6

Escape From McDowell Nature Preserve

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So I have been doing more running than usual lately in preparation for the Ragnar and on a  hot muggy July 3 I decided to bring the rest of the PAX along for some of my training, much to the chagrin of some of my F3 brothers. Disclaimer was given and we were off to the back basketball courts where we circled up for…

COP-SSHx20/Reach to Sky/Touch Toes/Down Dog/Honeymooner/merkinsx10/Down Dog/Honeymooner/Touch Toes/Reach to Sky/Sun Gods x11 fwd/rvrse. Circle Burp-High Knees while each PAX calls down and we all do a Burpee on the down.

Main Event

We ran to the back of the McDowell Nature Preserve where there is a lake and a circular parking lot. The run is about a mile back with a bunch of hills and there were a few PAX who were not exactly happy bout that. Sorry not sorry. Once we did get to the lake parking lot we Burpee Broad jumped around in a circle which was another crowd pleaser. At this point we were all around 50 or so Burpees which is another training goal of mine as I prepare for a Spartan Race(50 Burpees a day/100 if I do not post). We then had to escape the preserve. As most of us were winded I had us start back by lunge walking up hill to catch our breath, then we bear crawled for a bit before running back to COT.

We still had a few minutes before COT. Thank you Royale for leading some Flutter Kicks until the 6 was in.  We finished off with a few Sprints until the end.

Thoughts And Prayers

Leading a mostly running workout is a challenge as everyone is not in running shape and there was some separation. Overall it worked, but just barely. Prayers for travel, disease, losing loved ones, dealing with family and a big praise for ‘Merica on its 243 birthday since the Deceleration Of Independence from Britain in 1776. Thanks also to Jiminy Cricket and Crux from F3 Lake Norman for coming out. Peace!

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