Papers Of Pain

For the second Q this week I actually suckered 15 more PAX to come out to one of my workouts.  No really I feel extremely blessed that 15 HIM actually decided to crawl out of the fart sack and post.  My Twitter advertisement for the BOARD OF PAIN and a challenge to see how far you can get in it certainly had a factor to play in the strong showing.

After my usual goofy disclaimer and a short mosey around the parking lot (trying to keep the running to a minimum due to an annoying heel spur that does not seem to want to go away) we went to COP: SSHx20/Windmillx10/Nancy Kerrigan’s X10(each leg fwd and reverse)/Produce Pickersx10/Reach To Sky-Touch Toes-Down Dog-Honeymooner-reverse sequence.

MAIN EVENT

I did not have a board so I printed out the exercises on 7 sheets of paper and taped them to a store window for all to see.

100 Burpees/150 Calf Raises/100 Ski Abs/100 Merkins/100 Squats/200 LBC’s/100 CDD’s/100 Russian Hammers/100 Makhtar D’iayes/100 JumpSquats/100 Mountain Climbers/200 Shoulder Raises/100 Mary Cathrines/100 Hello Dollies/100 Wide Arm Merkins/100 Squat Jacks/100 Nipplers/100 Burpees

After a good 35  minutes of this Jedi got the furthest through the papers by getting to Shoulder Raises, great job!  I myself improved from CDD’s my first time on the board to Makhtar’s this time out. 

Prayers for all sick and injured Pax out there and people battling cancer.  Q source is heating up and read the Muggo! Till next time, peace.

 

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#HillWork at the Abyss

I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.

5:15 hit and it was time to go. We had 20 Pax ready to get going.

We took a short mosey around the property and circled up in the back of the school for the warm-up:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • 2 Burpees
  • Plank Jacks x10
  • 3 Burpees
  • Wind Mills
  • 4 Burpees
  • Potato Pickers
  • 5 Burpees

From there we moseyed to the bottom of the hill across from the school for the #HillWork:

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

Quick 10 count and then:

  • 5 Burpees
  • 4 Backwards Hill Runs (THIS WAS PAINFUL)
  • 7 Burpees
  • 2 Backwards Hill Runs
  • 9 Burpees
  • 1 Backwards Hill Runs
  • 11 Burpees

2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:

  • 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
  • 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
  • 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
  • 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
  • 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
  • 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down

We ended with a fairly brisk Indian Run back to COT.

Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.

Now back to the hunt…

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Old School Slug Fest at the Corral

Man, I have to give props to our boy Lutefisk for taking over this AO as Site Q and really elevating the attendance and holy cow the consistent FNG’s rolling up here.  It’s so great to see, and likely the only reason I got 14 to come out to my Slug Fest of a Q.

After taking it easy for a week post P200, I decided to turn it on and give the pax a reason for getting up so early.

Warm up was quick – side straddle hops x20, windmlls x 10 and we were off for the real warm-up:

  • Burpee Mile – from COT, I led the pax on a very brisk mosey behind the Teeter, through the apartment complex, up the steep hill, out to 160, down to the gas station and back through the Teeter parking lot and ended back at the steep hill out back.
      • The kicker was that we stopped every 0.2 of a mile and knocked out 5 burpees along the way.  Finished w/ 25 burpees, and then tacked on 5 more just for good measure and a round 30 count.

Next up, a simple Dora…on the hill…with burpees.  We partnered up on the level ground about 3/4 up the hill near the fire station and I informed the pax:

  • Partner 1 runs down the hill, knocks out 5 burpees, and back pedals up the hill.  Meanwhile, the partner not running works on the rep count of the following exercises (partners switch on and off as they complete the hill) –
      • Merkins x100
      • Jump Squats x200
      • Crunchy Frog (Witchhunt special) x300 (we may have cut this off at 200 count)

This stunk.  Back pedaling hills is evil.  Once we finished there, the wounded pax were led back over to the Teeter parking lot via another mosey.  Next up, the Jedi version of Jack Webbs – holy smoke show:

  • On the curb – 1 dip per 4 crab cakes…up to 10 dips / 40 crab cakes.  I  never want to do another crab cake again.  So many crab cakes – appropriate given it’s Golden Corral.  Arms were toast.

From there, we did side shuffle suicides on the full length parking lot which brought my heart rate to 110% of what it’s supposed to do and finished w/ 1 min to spare at COT where we knocked out 11 merkins, 10 diamonds, 9 merkins and 8 diamonds.

Encouraged the pax to read up on Jedi’s Muggo posting about his Greatest Fear and then spoke briefly on something that’s been on my heart .

What would you do differently throughout your day / week / life if you lived eternally focused and NOT from a temporal perspective?  How might you interact w/ your kids or wife or those around you differently?  How might you come to practice more patience / endurance?  Would your timing expectations change?  How might your desires / things you’re asking God for change?

Appreciate all the pax that shared prayer requests and came out to play this fine Tuesday morning.  I was definitely sore so hope each and every one of them walked away in better spirits and a little vomity.

Cha Ching

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No Pity on the Fools at Quagmire

Jedi here, stepping in for Mr. T to get his backblast from April 1 posted…

Vinny was the scheduled Q, and even mentioned this to Mr. T Sunday morning. Much to Mr. T’s surprise, Vinny called him up late Sunday night requesting a substi-Q. This late change of plans caused for some confusion in the wee hours of Monday morning, but at 0515 Mr. T took control, gave a disclaimer (with some assistance), and off we went.

Mosey around to Sport Clips parking lot with some high knees, butt kickers, and shuffles along the way. That was the warm up. For the rest of the workout, Mr. T rolled out the dice, of which there were four. Simple rules: roll the dice, he’d announce and lead the exercise to some pre-determined number that may or may not be a multiple of 10, rinse and repeat.

Exercises:

4 – low slow squats

5 – mountain climber

6 – Freddie mercury

7 – LBC

8 – You Call It

9 – Rosalita

10 – American Hammer

11 – Peters on the wall (Peter Parkers in BTTW position, not the other possible definition)

12 – People’s Chair

13 – You Call It

14 – Crab walk/bear walk the circle

15 – Run (to a new location; we did this a few times, ending up in front of Home Depot, outside Just Fresh, in front of Tuesday Morning, and outside Casual Pint)

16 – High Knee Skip

17 – Plank hip dips (on your elbows)

18 – Side plank, arm (and leg) high, both sides

19 – You Call It

20 – Plank hands to elbows

21 – Peter Parker/Parker Peter

22 – Hello Dolly

23 – You Call It

24 – Burpees

With four dice, you can assume most of our rolls ended up in the middle numbers.

Return to COT for number-o-rama, name-o-rama, announcements-o-rama (not actually a thing), and praises and prayers.

Welcome (no longer an) FNG, The Admiral.

Mr. T would like to thank Vinny for the opportunity. It’s difficult to tell if there was sarcasm in his text saying as much.

I would like to thank Mr. T for stepping up. I know it’s been hard for him to get out and post consistently lately, but it’s always good to see him. It’s probably especially difficult to come back and Q after not Qing for a long time. I think it was safe to say he was a bit nervous, but he still took control and led the PAX through a solid beatdown for a Monday morning. It was also great to see the PAX gather together and encourage him throughout the workout.

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“D-Day”

3-26-19 Q at the Colosseum: “D-Day”

Normal disclosure and then a Straight Up! style warm-up (you’re gonna get movin’ . . .)

We then divided into 4 groups of personally-assessed fitness levels (no judgments):

a. Just getting restarted

b. I’m making progress, but man do I have a ways to go to meet my goals.

c. I’m not a FNG/newcomer anymore, but I have stagnated and am not at the echelon level yet. It may not be my goal, but I would  like to make a bit more progress.

d. I feel I am close to or already at an Elite fitness level for who God made me at this age. I want to keep pushing myself (some laughs on this one).

From here, I broke the groups generally up into groups of 3.

Theme: Growth

12 “D-Day” Stations. Today’s workout was in honor of my awesome now 12 year old: Yoshi:

Same general scenario throughout the workout:

  1. You are paired up with 2 other PAX. There are 12 stations.
  2. Each PAX takes a turn “leading” to the next station after the previous station has been completed with quality and quantity holding each other accountable. That includes the running pace to the next station and completing the exercises throughout the station.
  3. The “leader” of the next station reads the quote or question on the card and facilitates discussion as each person completes their 3 exercises if the exercise routines permit a discussion.
  4. If you finish an exercise before you transition to the next one at each station or you are waiting on another group to wrap up their station, you are to do “Flying Squirrels” as you wait. If you fail to do this your “leader” (at that station) will have to do 3X what you should have by himself. “Leaders” lead. Groups were asked to keep moving.
  5. If you are waiting on one of your partners to finish their exercise before you can use it (like dumbbells), do flying squirrels while you wait.
  6. You do not have to move to each station in order. Go to the available one as quickly as you can.
  7. If you finish all 12 stations, repeat.
  8. Returned at 5:52 to first bench area to complete 8 mins of Abs.

At Stations: from above do your appropriate group level a/b/c/d depending on which group you are a part of

Station 1:

Discuss your thoughts on this while you workout if your fitness level enables you to. is it right or wrong?

“In this world you’re either growing or you’re dying so get in motion and grow.” – Lou Holtz

“Every moment of one’s existence one is growing into more or retreating into less.” – Norman Mailer

Dip Bar: 8/12/18/36

Squats: 16/22/32/45

Broad jump (both legs at same time): 10/14/20/30

Station 2:

Discuss your thoughts on this while you workout if your fitness level enables you to:

“Progress always involves risk; you can’t progress to second base and also keep your foot on first.” – Christie Mason

The Donut: squeeze each with each hand one of these times: 30/55/70/90

Merkins: 20/34/48/65

Very high knees in place (each knee up is one): 40/60/90/150

Station 3:

Thoughts on C.S. Lewis quote: “Hardships often prepare ordinary people for extraordinary destiny.”

Wall bag squat thruster throws: 12/24/36/48

Step-ups (each leg): 8/12/16/22

Slow motion knees under hips flat back bear crawls: 6/12/16/24

Station 4 (Legs):

When you try to grow, do you write or journal your thoughts, challenges, experiences, . . .?

Box jumps: 10/15/25/40

Bear Crawls (1 full BC is both back legs move forward): 8/12/20/30

Bulgarian squats: 6/10/15/20

Station 5:

In your immediate surroundings during your week, how often do you crave feedback to improve or get better? Is is constantly, some, or not at all?

2/5/8/15 burpees then small sand bag carry 50 yards

Run to “the wall” and go over the wall (carefully) the number of times and run back go the station cone: 2/4/7/10

Plank with right arm high for 30 secs, Plank with left arm high for 30 secs

Station 6:

With regard to your craft, are you constantly pushing yourself to get better at your craft?

Wall squats: 30 secs/50 secs/60 secs/60 secs with one leg straight out for 30 secs each

Derkins: 8/14/22/34

Mountain climbers: 40/60/86/116

Station 7:

Run a lap at a ___% sprint: 30/50/75/90%

Station 8:

Are you one to set lofty goals, obtainable goals, or rarely set goals?

Run to behind the school to run hills: 2/5/7/12

Station 9:

Is this speaking to you today? “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” – Brian Tracy

Large sand bag carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Kettlebell swings: 15/20/26/42

10 forward lunges then plank hold until KB reps are done

Station 10:

Thoughts on this quote? “If we’re growing, we’re always going to be out of our comfort zone.” – John Maxwell

Alligator walks: 10/20/30/40

Bomb jacks: 8/14/20/30

Bucket carry: Walk/run 30 yards/50 yards/75 yards/125 yards

Station 11:

Thoughts on this quote? “All the concepts about stepping out of your comfort zone mean nothing until you decide that your essential purpose, vision and goals are more important than your self-imposed limitations.” – Robert White

Curls (don’t change the weight): 8/12/16/22

Reverse Lunges (1 leg is one rep): 14/20/28/50

The worst merkin ever: 1 Wide-armed merkin, 1 standard, 1 diamond, burpee up and then down, burpee kick-out (each direction once), 1 ply-clap merkin: 1/3/5/9

Station 12:

Sprints from cone to your car and touch the back wheel and go back to cone: 2/4/5/8

8 mins Abs:

60 secs each:

Figure 8’s

Tuck Planks

Rest 30 secs

60 secs each:

Cross Hop Planks

Scissor “V” ups

30 secs:

21 Crunch

Rest 30 secs.

60 secs each:

Upper Circle Crunches -left

Upper Circle Crunches -right

 

COT: Announcement, PRAISES-GOOD ONES!, Prayers, Send off

Thank you Jekyll for allowing me to lead.  Lots of fun, men. Thank you for joining me.

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What….Gecko has a Ruck on?

20 PAX came to the Swamp this morning to push themselves physically, bond socially, and encourage each other into the weekend.  8 men chose the boot camp option and 12 chose an option to Ruck.  After the initial shock that Gecko was standing there with a Ruck sack on we divided up and began the workout.

Boot Camp

Warm up

Mosey to (future) Tuesday Morning Parking lot

  • Windmills
  • Sumo Squats
  • Moroccan Night Clubs
  • Weed Pickers
  • Seal Jacks
  • Plank
  • Downward Dog….Honeymooner

The Thang

Using the red balls of Target I had placed a piece of paper with two exercises on them. The top exercise was done at the ball and the second was the mode of transportation to the next ball.

Ball One

  • Merkins
  • Bear Crawl

Ball Two

  • Squats
  • Lunge

Ball Three

  • Peter Parker
  • Crab Walk

Ball Four

  • Reverse Lunge
  • Broad Jump

Ball Five

  • Carolina Dry Docks
  • Crawl Bear

Ball Six

  • Sumo Squat
  • Reverse Lunge

Ball Seven

  • Wide Arm Merkins
  • Side Shuffle

Ball Eight

  • Squat Jump
  • Side Shuffle (flap jack)

Ball Nine

  • Hello Dolly
  • Mosey (back to beginning)

3 Burpees

We repeated this cycle three times with increasing reps.

  • Round 1: 10 reps
  • Round 2: 20 reps
  • Round 3: 30 reps

Mosey back to COT for 4 minutes of Mary.

Joined by the ruckers and did Nameorama, Announcements, Prayers/Praises.

I appreciate the opportunity to lead!

Bones

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HIIT @Quagmire

Jedi put me on the Q schedule at Quagmire way back when we had a snow storm that paralyzed the Charlotte area. It has taken until Monday 25Mar for me to make my first appearance at Quagmire.  The night before, I loaded the ‘Yoda with coupons, made a playlist, and set my alarm for 0400.

I arrived early to unload my coupons and set up the pain stations just in case.  10 men had gathered in the Gloom for a Dirty Harry beat down. I tweeted that the workout would be post P200 friendly and that the PAX should bring foam rollers so they could stretch and roll their sore muscles. Everyone showed up empty handed. Good thing I brought all those coupons.  The disclaimer was given and off we moseyed to the adjacent parking lot for our warm-up.

30-SSH (never less than 30) thanks Pusher

10-Wind Mills

8-Imperial Walkers

11-Cherry Pickers

I checked my watch, it was already 0520 where had all the time gone? I’m used to badger time. I walked the PAX around and showed them the 12 different pain stations. I demonstrated a few exercises, paired my iPhone with the speaker, and got ready to start the timer. Today would be a HIIT workout with 1 minute at each pain station followed by a 15 second rest. The PAX chose thier station, I pressed start, and we were off.

Their Choices were:

Flutter Kicks

Rucksack Curls 35#

Bomb Jacks

Bear Hug Jug 55# (bear hug water jug while walking around traffic island)

Flutter Squats

O.H. Press with Ruck 30#

Bear Crawl 25yrd, Crawl Bear back

Farmer Carry Jug 55#

Inch Worm merkins

Bent Over Row 40# sandbag

High Plank

Man or teenager Makers 60#(man) 40#(teen) sandbags. All PAX chose to be MEN

When I pressed play on the timer, I was worried I had made things too easy. There was a lot of mumble chatter. But like a fine wine, a good beatdown sometimes takes time to mature and develop. Toward the end there wasn’t a lot of talking, we were all struggling to make it from station to station during our 15sec rest period. At least 2 of us looked like we had taken showers out there.  Jedi told me our time together was almost up. The PAX helped police up all the cones and coupons and back to COT we went. Monday was wear GREEN for Cerebral Palsy, several of the PAX did so. Thank you JEDI for the opportunity to lead the PAX.

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Quagmire Suicide Medley

COP
Imperial walkers x 20
Burpees x 10
Hill Billy walkers x 20
Windmills x 10
Left legged Burpees x 10
Merkins x 10
Peter Parkers x 15
Right legged Burpees x 10
Low slow squats x 10
Moroccan night clubs x 20
The Thang
Pax mosied over to the old BAM parking lot and set up for suicide pyramids.
1.  1st cone (seal Jacks x10), 2nd cone + 1st cone (seal jacks x10 + planks Jacks x10), 3rd, 2nd + 1st cones (seal jacks x10 + planks Jacks x10 + bomb jacksx10), 2nd cone + 1st cone (planks Jack’s x10, bomb Jack’s x10), 1st cone (bomb Jacks)
2.  Crab walk to 1st cone and back (30 crab cakes), crab walk to 2nd cone and back (30 dips)
3.  Same as round 1 with squats/sumo squats/jump squats
4.  Same as round 2 but bear crawls and diamond/regular merkins x 15
Mosied back for 5 min of Mary before COT
Thanks Jedi for the opportunity to lead.
-Copyright
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Capture the coupons @ThechupracabraSwamp

My apologies for the very late BB. This poor guy got stuck in draft mode. Cobains

We had the ruck boys join us for some fun at the Swamp. To know what went down, show up next time.

Olaf

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42nd Birthday Q at Poopdeck

Day 3 of 3 of back to back to back Q’s

I couldn’t find a better way to start my birthday but to Q and push my F3 brothers to get better so I asked Peg for availability about a month ago so he can make arrangements.

We started with a quick warm up and 42 reps of the following:

Windmill, yes 42 in cadence

Moroccan night clubs

Low Slow Squats

Mountain Climbers

It was a simple routine, and we split into 2 groups, a group of 3 PAX will do the props exercises and the group of 6 PAX will do the calisthenics exercises and then switch,  basically 42 reps of each of the following exercises:

CALISTHENICS:

flutters
merkins
bbsu
werkins
squat touch ground
CDD
rosalitas
shoulder tap
calf raises
SSH
plank jack
LBC
monkey humpers
mountain climbers

TINSEL UTENSILS

bent over row with cindy or dumbell
biceps curls with cindy or dumbell
overhead press with cindy or dumbell
slam ball
sledgehammer swings
battle rope waves

tire flip

Due to time we split the tire flip between 3 PAX to complete the 42 flips so each one did 14 tire flips. Once smoked and with about 12 minutes to go we found a wall and did people’s chair while one PAX will do 4 burpees, starting from one end and going all the way down to the last PAX. since it was 9 of us we only reached 36 burpees so at the end we had to add 6 burpees each to complete 42.

Next one up was BTTW and 3 runners got back just in time to join us so everyone will hold BTTW while one pax will do 3 merkins starting on one end all the way across for a total of 36 merkins, we had to complete 42 reps so we all did 6 more merkins each.

With only a couple minutes left we finished it up with 42 LBC’S.

Back to COT for announcements, prayers and praises.

Again, what a great way to start my birthday.

Tinsel out…

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