Tag: Long Shanks

4×5 At Collesium

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Cakeboss did warmup I’m sure he did the usual SSH and Merks. I was fashionable late as usual QT was calling my name, thank you Lord for such nice facilities! I did make it to his 10 burpees OYO and plank curb walk 10 steps to the left then 10 back to the right x 2.

The Thang

I had Q for this part of workout. Workout we did I call 4×5. Here’s how it goes: Each exercise counts off in 4’s all the way to 20. 4-8-12-16-20. Start doing 4 count one end of parking lot then a different mode of transportation to other end of parking lot (about 75 feet) away for every different exercise. Reps go up each end of parking lot. Here’s the different rounds.

1) Hand Release Merkins with Duck Walk in between

2) Sumo Squats With Bear Crawl in between. Every other Bear Crawl was backwards.

3) CDD with Lt. Dans in between

4) Burpees with Power Skips in between. Omaha was called after 12 burpees.

5) Monkey Humpers with Inch Worm Merkins in between.

6) Time was almost up so one last backwards bear crawl 75 feet then back to COT for 2 sets of ablab. Rosalita and Hello Dolly x 10 in cadence.

Sweati is coming up July 14th sign up. It’ll suck but most CSAUPS do! I’m doing a 10k that day on trails (surprise) so it will suck too!

Last but not least my two cents or my message. I’m guilty of this big time and struggle daily. PUT DOWN THE PHONES! Invest quality time with your wife and kiddos. No phones at dinner table. Do a puzzle together. Read a book. Take your kids outside they are only little for so long. Spoil your wife. MAKE MEMORIES! I love each and every one of you guys in F3. Let’s do life together men. If anyone wants anyone to talk to I’m your man! I love helping and being of service to others. Sorry so late for backblast!

LOVE IN JESUS, STANG

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Hat trick at Slowburn

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Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.

After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.

The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .

Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .

We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .

Thank you to Smithers for the invite to lead!

Wegmans

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Moderate rain day and extra moderate day

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It was really rainy…and about 48 degrees…and really did not feel like old men weather…

disclaimer

we got less than a half mile of running during the 45 minutes…lots of cadence exercises and broga

lots of #mumblechatter and cheese farts…it was weird, odd tasting, and wonderful…my favorite topic was MC Hammer songs, personally, #2legit is still the best. Crab Cakes has a solid base of knowledge of all things MC Hammer. It is almost never the star, but always the entourage that creates the spiral downward…remember that in your own life.

COT/Prayer or Praise/ BOM

If you actually read these backblasts- let me know the next you see me…

If you were too scared to post you missed out today…absolutely a good time

AYE!

CSPAN

 

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The BeachBall

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Neighbors and police were alerted of a suspicious shadow dropping off cones and a dangerous-looking gray mass onto dark, empty parking lot and then driving off to meet with CEO-looking PAX at Walter Elysha. YHC started giving the disclaimer but Site-Q Bonsai felt insecure about Latino accent and wrong use of words so he took over and messed it all up.  FNG was very confused and the rest, embarrased.

Warm-up

Mosey on running track swinging some Buttkickers (Site-Q alerted YHC that A**kickers is a curse word), high-knees and uphill Karaoke.

Once in COP: SSH – Windmills – MNC – Squats – Doggie paddles – plank and 6-inch keeping mississippi count.

The Thang

PAX were asked to perform Bearpees along ten trees.

-Nine???  Someone complained.  -How do you expect us to bearpee eight trees? There’s no way I’m gonna bearcrawl seven trees.

But in the end pax overcame and did all six trees as originally requested.

Mosey to parking lot next to lady who doesn’t like PAX screaming.  Backwards uphill climb.  At this point attempting to do the pain stations seemed pointless since most PAX were out of breath, so YHC simply introduced the BeachBall (see pic), which PAX bounced around like infants.  LBCs ensued while rotating BeachBall and then the ArmWrestlingRollingCarousel (patent pending) was introduced:  PAX lay flat on their bellies facing each other in two rows, and arm wrestle in manly tension while one reads theme verse (Isaiah 41:10). Then one row rolls over and faces next contendor while new PAX reads verse.  Rinse & repeat until all have read verse (arm switch when first row is done rolling).  Of course, Long Shanks arm-wrestled two at a time in an audacious display of arrogance.

Co-Q Cornhole took over at this point with what was left of PAX, but mercilessly had all bearcrawl downhill on reenactment of Civil War battle but with pinecones.  People’s Chair for all while two PAX graciously jumpjacked  with the sunrise behind, silhoueting the too much barBQ from the night before.  Deconstructed Burpees took everyone by surprise and there was a lotta groaning and destructive chatter.

Derkins, step-ups and dips brought joy back to brave PAX.

Then alternating pull-ups, step-ups and laps around kiddie park.

ABS

Ab-lap where Atticus over-underperformed, making Pusher blush, but he claimed him as Q-school disciple all the same.

FNG was interviewed an named Oz, but YHC missed out on all the cultural references.

PAX were encouraged to not be anxious and prayers were lifted up.

2nd F at Peach Stand in support of community business.  A joyful moment.

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Winter Olympic games

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Mosey over behind the school to the hill with the light poles. Worked our way up the hill stopping at each light pole doing a different exercise at each.

 

SSH

Hill Billy Walker

Carolina Dry Docks

Low Slow Squats

LBCs

 

Move back down to the bottom of the hill for arm circles (forward/backward)

 

The Thang:

When I accepted the opportunity to Q I decided I would try to do something that would incorporate the upcoming winter olympics.  I also want to try and use some coupons (cinder blocks and 2 logs) that I had acquired over the past year.  With that I came up with the following “events”

 

1. Speed Skating – Apolo Ohnos

2. Cross Country Skiing – Carry logs down to cones (switch with partner) and back

3. Moguls – jump over cinder block and back

4. Bobsled – with resistance bands partner 1 would do high knees while partner 2 provides resistance
  – round 2 broad jump

5. Ski Jumping – 180 and 360 jumps

6. Biathlon –

7. Nordic Combined – Big Boy sit-up with partner passing cinder block

8. Curling – With cinder block – chest press and overhead press (rotate once team on the log gets to the cones)

 

 

All teams would continue with their exercise until team on event 2 completes their event (down and back)

After looking back on the Q I would have slightly changed the directions for the pax and everyone would perform the same exercise while one team took turns on the log carry working their way down the list.  I have found as I continue to gain more experience q’ing a workout I find myself trying different things.  Some of those things I feel go really well and others I use as a lesson learned.  I take this as a lesson learned to ensure I provide more directions to the pax for better organization.  As in life if you are comfortable with the status quo are you truly making yourself better?  Don’t be afraid to fail and if you do fail and you are able to learn from it is it really a failure?

 

 

 

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Laces In – Not for the weak minded or those that are hungry!

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4 Runners came at 0500 to get some laps in at the track. Daytona is around the corner, but they are preparing for P200 and using their feet. Crawdaddy saw his course for P200 and decided it was time to get training…no messin around!

14+YHC took to the campus of Fort Mill High School. After required discaimer and no FNGs, away we went for a mosey

COP

DID a bunch of stuff….the usuals

  • SSHs
  • Merkins
  • Squats
  • Imperials
  • Peter Parkers
  • Mtn Climbers
  • Flutters
  • Parker Peters
  • Inch Worm Merkins
  • Hillbilly walkers
  • Mosey to front of school for some people’s chair on the wall and 20 overhead presses
  • Mosey to benches for 20 dips 15 derkins 2 rounds

Warm Up over

YHC spoke to the men about the things we keep putting off and avoid doing as much as possible. Tough conversations, the house projects, the doctors visit and most importantly the relationships that need some work or simple phone call. 

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, -Romans 5:4

By pushing through the tough stuff and the hard things we get stronger and we become the men Sky Q built us to be. Avoiding and masking the pain and suffering we only become weak minded and have no character, as we are not who we should be in all areas of our lives. Continue to get better and build character!

Mosey to main driveway entrance

8 exercises – 15 reps each – run down hill and back up in between each exercise. Fun time had by all!

ski hops
lunge Hops
inch worm Merkins
leg lifts
wide arm Merkins
Merkins
sumo squats
donkey kicks
Mosey back to COT with a few ab stops along the way
YETI is 2.24
Sign up to participate as receiver of pain or giver of pain. See Anchorman!
Prayers for Karson Bailey Whitesell and her family as well as first responders and our community.
Thanks Lil E for lead
Cake Boss
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Fartlek – Training to train

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6 PAX started Thursday with the 5am start to Laces Out.  Warnings were given via Twitter that running in circles was in order.  The Fartlek was researched and memorized. Here we go:

Warm up with 2 laps and some dynamic stuff (SSH, WindMills, etc)

1 minute @ 5k pace, 1 minute Recovery

2 minutes @ 10k pace, 2 minutes Recovery

3 minutes @ 1/2 marathon pace, 3 minutes Recovery

2 minutes @ 10k pace, 2 minutes Recovery

1 minute @ 5k pace, 1 minute Recovery

2 minutes @ 10k pace, 2 minutes Recovery

3 minutes @ 1/2 marathon pace, 3 minutes Recovery

2 minutes @ 10k pace, 2 minutes Recovery

1 minute @ 5k pace, 1 minute Recovery

Cool Down on field and stretches

COT with Laces In

Some of us got almost 4 miles, the over achievers close to 5.  This workout was to put your body through different stresses and different recoveries.  Just like life.  We go through different lengths of struggles and sometimes we have to recover quickly before the next one pops up.  We had to help each other to continue pushing through each leg, same goes for real life with F3.  To have such a great group of guys that have my 6, I am a blessed man.

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’Tis the Season to be D.E.L.I.G.H.T.ed!!!

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Song from Caedmon’s Call:

“We delight in the law of Your Word.

We DELIGHT in the son who was perfect from birth!”

Yes, I truly did serenade my fellow PAX. Fortunately, no major side comments were heard although one PAX leader stated that it may be the first recorded serenade at an F3 workout.

It was an honor to share a Q at this time of year (in 29 degree weather) with such a remarkable set of F3 men! Merry Christmas!

Today’s Q was in honor of Jesus. I definitely DELIGHT in the son who was perfect from birth!

For today between each exercise, each person throughout the workout gave at least one thing over the past month they are thankful/grateful for OR something they have learned about regarding giving.

WARM-UP:

DYNAMIC STRETCHING emphasis:

Jog – 1 Min

High Knees – 30 Seconds

Butt Kickers – 30 Seconds

Toy Soldiers – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Squats – 12

Alternating Forward Lunges  – 10 (5 each side)

Merkins – 15 single set

Single Leg Toe touches with other leg going back – 10 (5 each side)

Glute Bridges – 10

Rolling Crucifix – 5X each side

Table Twists – 5X each side

 

The Thang:

For each exercise, PAX randomly chose their D.E.L.I.G.H.T.(ful) A, B or C exercise option! Below are the ones chosen. For the ones that were not chosen, you will just how to show up for a future workout of mine! (Maybe next 12/26: “The Return of D.E.L.I.G.H.T.(fulness)?)

(Note: I had a lot of positive feedback about this workout and some requests for descriptions so I have put them in below in case you want to use them for any of your next Qs.)

D:

Daft Punk: 1 rep is 4 way lunges each side of your body for a total of 8 aggregate reps

E:

Empty Wheelbarrow: crab walk with a fellow PAX holding your feet about 25-30 yards – 1 round each

L:

Low Country Crab: crab walk position, left arm touching right toe and do other side: 10X minimum or go to failure or whenever it gets boring for you

I:

Indian Bear Crawl: line up head to toe in plank; first person from back bear crawls to front, while everyone else does OYO 1 rep very slow merkin with a pause and continuing until it is your turn to bear crawl

G:

Good morning Abbey: lay flat, move feet in and sit upright, then get up without touching the ground (if possible), then lower self back without using arms again (12 X)

H:

Hurpees: hand release burpees with a twist for my version: 5X: 1 hand release merkin, then 1 merkin, then 5X: 5 hand releases, then 5 slow merkins

T:

(just when you thought you were done . . .)

Tempo Merkin: 13 Merkins in cadence with 3 count down and 1 count up

 

Extra Credit for these 10 hardworking PAX:

Daniel-Son: Karate Kid position; alternate legs in quick succession

rotating with Dying Cockroach (10 reps, then 8, then 7)

3 rounds accomplished with different speeds

Abs:

Seated Ab Circles – 30 secs each direction; 5 sec rest between each

Cross Knee Planks with a leg raise (similar to a Parker Peter with a leg raise) – 60 secs

Recliner Elbow to Knee Tucks – 30 secs – (seriously this one hurt if you are really reclining)

Planks on elbows with right arm/left arm high rotation – 60 secs

Plank – 1 minute

Flat back stretch, rotate arms on top

Downward Dog with A+ form

Honeymooner with knees not touching ground

COT:

Highlighted Announcements: Joe Davis Run, New Black Diamond AO beginning 1/9/18, Laces In this week highlighted

Highlighted Prayer Requests: for babies to be born this year and babies just born

Closing Prayer of Thanksgiving

Final shout out: These 10 PAX did an excellent job today of sharing and being open with each other as well as pushing themselves physically. Again, it was an honor. Thank you, Jekyl for the opportunity!

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