Tag: Lutefisk

Climbing the Ladder at Quagmire

Leave a comment

Every now and then, the site Q pulls his own card to Q. Today was my day, and I’d be lying to say that I spent a ton of time putting together the perfect workout. In reality, I threw together something that I knew would be challenging for everybody, but accessible to anybody. I arrived early with my 2.0’s chalk to get the workout written, then parked and waited for the PAX to arrive.

0515 rolled around and 8 joined YHC (with Copyright silently running up at near-sprint speed) for the disclaimer. We set off for a quick mosey around Home Depot, through the alley (with high knees, butt kickers, knees-to-chests, heels-to-butts, and toy soldiers), and circling up near the always-vacant restaurant space.

COP

  • 10 Windmills
  • 10 Imperial Walker
  • 10 Merkins
  • 10 Peter Parkers
  • Downward dog, cross over ankle grabs, honeymooner

Mosey to the fountain for the Thang.

Thang

As stated above, this was designed to be challenging but also accessible. Go at your own pace and get as far as you can. Around the fountain parking lot were twelve exercises to do as a ladder. Start at station 1, do the exercise, run to station 2, do the exercise, run back to 1, do exercise at 1, run to 2, exercise, run to 3, exercise, back to 1, etc. It adds up. Fast.

Stations:

  1. 20 bomb jacks
  2. 20 merkins
  3. 10 burpees
  4. 20 squat jumps
  5. 20 archer merkins
  6. 10 Tony Hawk burpees
  7. 20 runner’s lunge high knee skips (apparently my current favorite exercise)
  8. 20 breakdancer merkins (they’re back!)
  9. 10 prison cell burpees
  10. 20 lateral lunge leg lifts
  11. 20 pseudo planche merkins
  12. 10 kraken burpees

A couple gazelles got into the round going to prison cell burpees, but didn’t make it to them. Everybody got to the round of breakdancers, though not all got to enjoy those. All in, everybody got over 1.75 miles of running, 80-90 burpees, 200+ merkins (not including the merkins in the burpees), and a lot of jumping (120 bomb jacks, anyone?). Actually, reading this, it doesn’t look like much. My body says otherwise.

Olaf decided to ruck it, and we heard about it the whole time. He’ll definitely be feeling it later.

Mosey back to COT. A few announcements (read your newsletter), and a few PAX shared some pretty big prayer requests.

No big message today, just a good workout to get back into the swing of things after spring break. I’m always encouraged and pushed by the guys who post to Quagmire. We aren’t big on the flashy, but we work hard. Great group of regulars. If you haven’t posted to Quagmire in a while, come out and see us.

Jedi

TClap |
4

Duck Season

Leave a comment

12 #HIM reported for Duck Season at the Abyss. Couldn’t have asked for a better crew for my VQ. All got better, All put in solid work and held each other accountable for reps. When Copyright asked me if I’d Q 3 weeks ago in the gloom at FireAnt, I was a bit worried. Wasn’t sure I physically had what it took to lead men of this caliber with barely 1.5 months of F3 #BEATDOWNS under my belt. I felt the drive to #Accelerate and took him up on the offer. 1 day short of 2 full months in, I took the reins. I said that to Say this- F3 is the real deal. From day 1 I have had far more in shape and capable guys pick me up and push me through the hardest challenges. Creates a real drive in a Fella to Accelerate! You don’t get that w/your ear buds at the gym! No Turning Back Now!

Now to the Fun!

0514- All veteran Pax on hand, so a quick disclaimer about No Liability, all exercises are suggestions and modify as needed.

Quicker than expected Migration/Mosey to the back of the school with a ½ lap around the track and circle up for COP.

Warm Up “The Hunt”

  1. 15-16 SSH IC
  2. 20 Morrocan Nite Clubs IC
  3. 20ish Imperial Walkers- Yes it is harder to count the cadence but the more the merrier, Right?
  4. Ahead of time so an on the FLY adjustment:
  5. Plank Position- Hold some decent amount of time.

While holding Plank: Question our 3yr anniversary man Da Vinci- What the Best Part of his F3 Journey? Comradery with the Pax and the consistent Push to be and do better. Not a direct quote but the sentiment is right.

  1. SuperMan: Question Lutefisk on His favorite park of F3? Knowing there is a car in his drive way waiting for him to go workout every day.
  2. SuperMan w/ Arm Flutters- Mumblechatter picked up here with guys swimming with arms and legs churning away. Question Cornerstone on the above. Comradery again was the Key. Yes it does get harder to talk and listen while holding an Arm Flutter SuperMan!

Back to our Feet for last preset exercise

  1. 15 Cherry Pickers IC

Migrate to side of School for 2 rounds of peoples chair with Bear Crawl down the line. Rnd 2 PC with 10 squats down the line.

Migrate back to the Front of the AO.

The Thang- #TheDucksStrikeBack

Johnny Cash showed up for an Ole Fashioned Ring of Fire. Preplanned on the day before so all exercises and modes of travel were all  written in  chalk, including directional arrows. Pax partnered up to hold rep accountability. Thanks Jedi for keeping me honest on that 1st set of Burpees. Not sure how I got off but yes I was short reps and made them up accordingly.

We met at the center of the ring and knocked out the first set of 10 Merkins.

  1. 25 Carolina Dry Docks- Duck Walk to Center -10 Merkins
  2. 20 Lunges 10/leg –DW to Center – 10 Merkins
  3. 15 Bomb Jacks- Bear Crawl to Center- 10 Merkins
  4. 15 BBS and 15 LBC-BC to Center- 10 Merkins
  5. 15 Burpees- BC to Center- 10 Merkins
  6. 15 Diamond Merkins- Sprint to First green column in traffic circle and back.
  7. 25 Mountain Climbers- Sprint to cone in handicap spot- Surprise 10 Squats
  8. 15 GTOs with provided Ruck or Cinder Blocks. Sprint to cone in back corner- Surprise 10 more squats.

Sounds like most pairs and 1 threesome made 2-2.5 rounds. Might have had a pair of Monster #HIMs who made 3 full rotations, Cha-Ching and Lutefisk. That has not been verbally confirmed but Good On Ya Men either way.

Big Ups to Royale for knocking out the entire workout with his Ruck ON. #RuckFriendly

Wrap up to COT w/ 2mins to spare. FunHouse suggested 2 mins of SSH. Ask and Ye Shall Receive. Mumblechatter ensues over cadence pace so I sped up the count.

Announcements

Reminder about F3 Mental Health and Suicide Awareness- Keep it at the forefront.

Date Night 4-27 TT Ft Mill

Prayers and Praises

Bone’s Home Appraisal Today

Cornerstone- 2.0 having Blood work done and he is starting a new health plan.

PAX Traveling and injured.

Thanks Copyright for the Honor to Lead these Men!

 

TClap |
7

Burpagedon

Leave a comment

A disclaimer was given and PAX ran a warm-up lap for COP.

COP
SSH x 15
IW x 10
Squats x 10
Bonsai Cherry Tree Pickers x 10
Windmills x 10
MNC x 10
Sun God’s x 20
Merkins x 8 IC
MTN Climbers x 10

YHC had thoughts of bear crawls after burpees, but threw an audible and we did those first.

Bear crawls to every other HT post x 5 Merkins, crab walk to next second post x 10 crab cakes. On the way back we did x 5 CDD and 10 LBCs.

YHC had asked my 2.0 what to do for the Q, and after showing him his options, he adamantly decided on “a lot” of burpees, and further stipulated 100 was not “a lot.”

With that in mind:
Round 1: x 10 reg. Burpees x 10 sea monkey Burpees (2 hand release and a monkey have before jump) with one extra sea monkey to make it 101
Run a lap (.2 mi)

Round 2: x 10 left legged Burpees x 10 right legged Burpees
Run a lap (.2 mi)

Round 3: x 10 knee tuck Burpees x 10 squat Burpees
Run a lap (.2 mi)

Round 4: x 10 plank jack Burpees x 10 spiderman Burpees
Run a lap (.2 mi)

Round 5: x 10 reg. Burpees x 10 kraken Burpees
Run a lap (.2 mi)

Wall sits while PAX did OHP while we went down the line and did x 10 Squats. Finally ended with a round of Mary.

COT
Read your newsletter

Thanks Lutefisk for the opportunity to lead, and the PAX for sticking with it today.

TClap |
1

TABATA FRIDAY

Leave a comment

14 men kicked off their Friday morning with a good sweat at The Swamp.  About 1/2 left with their rucks, and the rest of them did this:

The Thang:

Short mosey up and around one of the  large parking lots,  and stop in the front of the Sprint store for COP:

SSHx25,merkin x 10,  IW x 20, windmill x 15, squat x 20, small arm circles (20 F/20R), large arm circle (10F/10R).

Take a lap around the parking lot and stop at the same spot for Tabata:  8 exercises, 8 sets of each exercise, 20 secs per set, and 10 secs rest in between each set.  The exercises were:

  1.  Carolina Dry Dock
  2. Flutters
  3. Squats
  4. Mountain climbers
  5. Freddie Mercury
  6. Jumping Lunges
  7. Merkins
  8. LBC’s

COT

This is my ‘go to’ workout when I have no time to plan a workout.   I accepted the Q invitation from Cha Ching last week, and I didn’t look at the date.  When the reminder came through on Tuesday, I thought,’ oh crap, not this week!’  Work and family obligations have been especially challenging lately,  and I was not planning on squeezing in anything else this week.  But, I canceled on Cha Ching the last time he scheduled me, and I didn’t want to do it a 2nd time.  So, the Tabata fit the bill.  You can make this workout as hard as you like depending on which exercises you pick.  Today’s workout was about in the middle of the tough scale and I designed it to suit my current fitness level and my sore knee.

There was very little mumble chatter today, save for one moment when one of the Pax let out a rather loud release of gas  (not sure who).  Someone said, ‘dude, you may want to check that’,  and the response was ‘no, I’m good.’  That made me laugh.  Not sure why fart humor still makes mature men crack up.

We had a good crowd today and it was nice to see some new and familiar faces, and also a banged up face (hope you are feeling better Jedi).    I’m glad I was able to fit in this Q and, as always,  it was a privilege to lead such a fine group of men.

Announcements/prayers and praises:

This month is Mental Health Awareness month.

Prayers for Twister’s niece who committed suicide, Cornerstones daughter, and Senator T’s mother.

 

TClap |
4

Pantheon Pain

Leave a comment

When Bear Grylls calls for a Q, Lutefisk answers. Except I forgot until the night before with no Worship Planning reminder.  Good thing I led a workout in February that was a coin flip.  If the coin was heads, we did X.  If it was tails, we did Y.  Well, we never got to do the other side of that table.  So today, we did.

Warm up music brought to you by Bear Grylls followed by a brief disclaimer as we watched a truck come in hot.  Who could it be?  Unrecognizable.  Oh, enter Hat Trick, after a year of absence, he decided to work out with F3 instead of the Baxter Y.  Welcome back & kotters, brother!  This reminded me of how important the 2nd F is.  Like Sky Q, F3 is always gonna be here for us.

Warm-O-Rama:
18 SSH
28 Ass kickers
18 LSS
28 Mtn climbers
18 Head Shoulders Knees & Toes (taps, each hand, in plank/CDD position)
22 Gorilla Humpers
9 Ankle Grinders (much confusion on this one.. too early for brain participation)

Mosey to side of TCES for wall work:
Shoulder Taps – 20 each hand
Ascending Testicles – 10 counts each starting at 30 degrees, then 45 degrees, then 70 degrees, then BTTW
Wall sit, one at a time run 50 yards and execute 10 jump squats each

Indian run to front of school for some of the thang:
Partner up for Dora 1-2-3 (merkins-LBC-squat), run the length of the parking lot
This is where pothole thought it was our last run, so he challenged YHC to AYG.  Thanks a not lot… we still had 2 more to go!
On the last one, Cable Guy challenged YHC to AYG.  Seriously?! #disrupters #respect

Bear crawl about 40 yards and crawl bear back for our finale, the swirly:
Either you got them or gave them in high school. The head in the toilet #flush
Except in F3, partner holds ankles and lifts straight up (ok, more like a keg stand). 5 Derkins, flapjack.  5 more, flapjack for a total of 10 each.  Broad jump to COT.

Announcements, Prayers and Praises, BOM. Thx BG for letting me induce some pain this AM.

TClap |
0

Is There a Name for That? GC, 4.9.19

Leave a comment

It’s been a long time since YHC had the opportunity to Q at the region’s buffet of pain. When the call came out requesting my service, I readily accepted and then immediately forgot about it. Good thing our buddy Lutefisk has that reminder email set up!

A few brave (read: ill informed) PAX pre-ran before the group of 10 – scratch that, 11 when Duck Dynasty came in hot – gathered for the disclaimer at 0515. Once that was done, we set off on a mosey around the parking lot for a string-of-pearls style warmup.

Moseys included side shuffles, high knees, butt kickers, toy soldiers, and forward-moving hillbilly squat walkers. Every little bit we stopped for a warmup exercise or two.

Pearl 1: 25 SSH + 5 burpees

Pearl 2: 10 Windmills + 5 burpees

Pearl 3: 20 Moroccan Night Clubs + 5 burpees

Mosey up to the church parking lot for the fun. Basic plan: circuit work done as a group. Exercise, run a lap, exercise, run a lap, and so on. Each round of the circuit gets progressively harder and therefore more enjoyable.

Circuit 1

  • Round 1
    • Jumping Lunges (20 in cadence)
    • Merkins (15 in cadence)
    • High Knees (100 – 50 per leg)
  • Round 2
    • Jumping Lunge half turns (10 in candence I think)
    • Diamond Merkins (15 in cadence I think)
    • High Knees (100 – 50 per leg…this I’m sure of)
  • Round 3
    • 3-pulse Lunge Jumps (20 in cadence; drop into lunge and pulse three times “Thigh Master” style, then jump and switch legs)
    • Slo-mo Merkins (10 in cadence; 5 count down, 5 count hold at the bottom, 5 count up)
    • High Knees (100 – 50 per leg)

Circuit 2

  • Round 1
    • Squat Jumps (15 in cadence I think)
    • Carolina Dry Docks (20 in cadence)
    • Run Lunge High Knee Skip (5 per leg; do a runner’s lunge with hands on the ground, back leg comes forward and through as you jump up, same leg goes back behind as you come back down to runner’s lunge)
  • Round 2
    • 3-pulse Sumo Squat Jump (10 in cadence, same idea as 3-pulse jump lunges above)
    • Dive Bomber Merkins (10 in cadence) RUN TO COT
    • Run Lunge High Knee Skip (5 per leg)

Circuit 3

  • We only got to one round here, with no running between…
    • DaVinci cartwheels (20 – 10 per leg; check the exicon as these are there)
    • Donkey Dogs (10 per leg; one-legged downward dog, the leg that is up comes forward to same-side elbow, then back in the air)
    • Burpees (15)

And that’s 0600. Already in COT, so quick count, name-o-rama, announcements, and prayers.

No big message to share today. Proud of the guys. We got at least 2.5 miles of running mixed in among all the other stuff. It looks like there are some exercises that could use a name, so I’m open to suggestions.

Always an honor to lead. Thanks for the opportunity, Lutefisk.

-Jedi

 

TClap |
3

Tabata Time at the Quagmire

Leave a comment

Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

TClap |
2

#HillWork at the Abyss

Leave a comment

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…

TClap |
3

Old School Slug Fest at the Corral

Leave a comment

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

TClap |
5
Leave a comment

Spring workout at the Buffet of pain Golden Corral

Great morning and great weather!

8 strong came out to get stronger

Nice mosey for a half mile to warm up

COP

Seal Jacks 15

Slow Merkins 10

Slow Squats 15

Peter Parker 15

Parker Peter 15

MKC 15

mosey for a big loop

15 Burpees

Partner up size does not matter

Each partner sprints 2 short laps 2 times while partner 1 does squats meet up and do 10 handslap merkins (Repeat 5 times each for a total of 100 hand slap merkins)

All Mosey for a big lap

15 Burpees

Partner up and do squats while the other partner sprints 2 laps. Meet up and do 10 hand slap big boy situps (Repeat 5 times each)

Mosey for a big lap

5 Burpees

COT

 

TClap |
2