Tag: Lutefisk

Tour De AO

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9 Boot Campers braved their Friday for a Lutefisk Q at the Swamp. 3 ruckers and a runner joined up for COT.  Brief disclaimer given with no FNG’s and we were off.  Took a stop in a random parking lot for some COP warm-up activities.  Mosey to the famous Target balls.  Informed PAX that a fellow PAX’s brother was just diagnosed with MS as he was having leg pains.  They feel they caught it early and can do a lot for him to live an active life, so YHC dedicates this workout to Dennis The Menace’s brother!  Having no winkie, YHC decides to have these HIM check out the places at this AO that I have come do despise.  Hence, Target balls.  We did the balls three times over with partners going every other ball with burpees, lunge jumps, squats…. great times. Bad times on your legs.  Mosey to the only hill near the bank.  11’s, burpees up top, dips down below.  Mosey to the fountain for some partner catch me if you can.  Did a few laps ( first one didn’t look so good, poor planning) and got back to COT on time.  Simple, but effective.

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Two Ferns in a Swamp

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YHC was asked to Q at the Swamp by a HIM named Cha Ching (whom was DR and on IR) and I jumped at the request.

We started with a basic Traveling COP with a few stops along the way some SSH, Diamond Merkins, Seal Jax, Ranger (Regular) Merkins, Smurf Jax and Werkin’s. Nobody liked the amount I decided to do but oh well. Those are the reps that I like and I was my Q. We eventually made our way to where I had a speaker and a BOP set up with some side walk chalk.

The Thang was basically 8 exercises each for 1 minute and write down your reps in your parking space. Pretty basic but I love this workout and 4-8 is murders row to the legs.

1. Scorpion Dry Docks
2. Big Boys
3. Ranger Merkins
4. Jump 180 Squats
5. Donkey Kicks
6. Jump Lunges
7. Plank knee tucks
8. Burpees

Then take a run (timed) to the far fire Hydrant by the Home Depot which was shown to the Pax during the COP.

Return winded and then rinse and repeat the 8 exercises but with more reps! Goal was we didn’t have to run the Last lap if 50% or more of the PAX beat their Burpee count. They were successful or lied to me. Most were glad not to run the last lap.

This is a basic bootcamp I know but it will test u and blow u up!

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Cha Ching

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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Random Pain at Quagmire

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YHC had a busy weekend and no time for winkie writing.  So, just show up and inflict random pain!  Noticed an f3 shirt-wearing HIM but unrecognized.  Eighty Eight is the name, from California. Said PAX lived in Lake Wylie/FM area for a while and moved to CA and mustard seed’ed an AO!  Leadership, AYE!

Quick yet proper disclaimer was given, and a mosey began. Wait, is that Duck Dynasty pulling in? Guess we’ll make a quick lap.  Duck joins, and wait, is that Olaf pulling in? Might as well grab him too!  Off we go for a decent run to an unnamed parking lot. COP had windmills, mountain climbers, produce pickers, werkins, imperial walkers, and a slow lbc with hands & feet touching the ground after each rep. Mosey to the wall between target and home depot.

Split up into two teams. Wall sit while PAX one at a time ran to the other wall, jumped and slapped the wall as high as they could, dropped for 5 merkins, and ran back.  YHC’s team was in an early slump but somehow caught back up FTW. Moseyed to target where we lined up the winners. Each winner chose a partner from the losing team for 2 sets of vacuum cleaners. If you don’t know what they are, you’re lucky. #exicon. Then, kept partner and grouped up about 40 yards apart facing each other. Method of transportation changed, but we met our partner in the middle and knocked out some exercises. Don’t remember exactly what they were but it was cool. Crab walks, bear crawls, crawl bears, burpee broad jumps. Yay.

Next mosey back to the walls for some wall work. Incline on the wall for 10x shoulder taps, followed by feet on the wall for 10x shoulder taps. Wall sit for an apache 10-count for our CA friend eighty eight. BTTW position for 10x double count peter parkers. #crowdpleaser

Mosey to random parking lot for some Captain Thor (thanks Tinsel). Mosey to mattress firm for Jack Webbs. Mosey to Best Buy parking lot for the finale which was 4  lines, bear crawl one at a time to the other end and sprint back for a relay race. Waiting PAX are to do SSH or squats or something to make them better. A little competition never hurt, right?

COT, read newsletter (duh), nessie, prayers for travel, kids, marriages, praise for eighty eight accelerating on vacation (it was like 1-2 am his time). 16 HIM got better on a Monday!

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VQ-O-RAMA

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September is VQ month at Golden Corral.  Except last minute VQ decided he wasn’t ready.  Push a brother, but not too much.  It’s ok, Lutefisk can ad-lib!  Normal disclaimer plus let PAX know we all would be on Q today.  Something they did from their VQ.  Started off with a mosey around the Teeter, circle up for a COP:
-10 windmills IC
-10 DC merkins IC
-15 imperial walkers IC
-10 tempo merkins IC
-15 morrocan NC’s IC
-10 diamond merkins IC
-line up for a modified indian run; hold plank, rear PAX bear crawl to front

Lutefisk’s Thang: SSH during the song “Tubthumping” by Chumbawumba, every “I GET KNOCKED DOWN” = burpee

Mile High’s Thang: Wall sit and one at a time sprint about 50 yards and back, various arm work whilst wall sitting

Fish Stick’s Thang: tight circle arms on shoulders, one at a time 10 count heel raises (9 PAX = 90 heal raises!)

Corn Hole’s Thang: 12 count merkin (4 down, 4 hold 6″, 4 up) x 10

Uber’s Thang: wall work behind oil change place – 10 right leg step ups, 10 left leg step ups, 10 derkins, 20 dips

38 Special’s Thang: Some kung fu stuff that was awkward and used muscles I didn’t know existed.  noice

Deacon’s Thang: high knees in place, and whenever he felt like it, yelled “DOWN” for a burpee. over and over and over and over and over

Change Order’s Thang: 2 groups, one does pull-ups on the cart rack until the other gets back. flapjack

Crab Cake’s Thang: various ground work followed by a sprint up and back

Just enough time for 9 double count crunchy frogs to end it.  COT.

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Tour of Quagmire….9/16/19

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9 PAX showed up this morning to push their limits and start their week off right.  After the disclaimer and verifying that no injuries would prevent “full” participation we started with a Mosey.

Mosey took us around Home Depot to the far corner of the Target Store.

Warm Up

Using the Red Balls of Target we worked our way down warming up our muscles.

  • High knees to 1st ball.  Windmill (10 count)
  • Butt Kickers to 2nd ball.  Weed Pickers (10 count)
  • Lunge Walk to 3rd ball.  Merkins (10 count)
  • Crab Walk to 4th ball.  LBC’s (10 count)
  • Side shuffle (facing Target) to 5th ball.  Mountain climbers (20 count)
  • Bear Crawl to 6th ball. Slow Low Squats (10 count)
  • Side shuffle (facing away from Target) to 7th ball. Moroccan Night Club (20 count)
  • NUR to 8th Ball.  Parker Peter’s (10 count)  Downward Dog
  • Broad Jump to 9th Ball.  Seal Jacks (25 count)

Mosey to Tuesday Morning’s parking lot.

PAX lined up across parking lot.

Using next two parking rows ran “suicides”. (80% effort)

  • 1st run…..followed by Wide Arm Merkins (10 count)
  • 2nd run….followed by Squats (20 count)
  • 3rd run….followed by Peter Parker’s (15 count)
  • Bear Crawl to 1st parking row…..Crab Walk back…..followed by Flutters (20 count)
  • 4th run…..followed by Jump Squats (10 count)
  • 5th run….finished

Mosey to Fountain

Using bench completed following exercises

  • 40 Step ups (20 per leg)
  • 15 Derkins
  • 25 Dips

10 Flying Squirrels

Mosey to grass outside Mattress Firm

Jack Webb’s……to 11.

Mosey to COT for 5 minutes of Mary.

Prayers included injured PAX and those struggling to be consistent with posting.  Encouraged to reach out to guys and encourage them to post.

Thanks for the opportunity to lead…..

Bones

 

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Making Monday Great Again

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Just another case of the Mondays.  13 of us showed up to get better, including another FNG from Bones named Adam.  We walked him through the disclaimer and then set out to do our warm-up.

Warm-up – quick mosey over to the parking lot in front of office depot and did some quick drills on the parking lines:

  • Run up the lines, side shuffle right, back pedal down line, side shuffle right – repeat all the way down the parking row.  Once you finish, you run around the island and then did #2
  • Turn 90 degrees and do the same thing, so this time you’re doing a side shuffle right for the longer line, back pedaling to the next line behind you, and side shuffling left.  Again, full length, run around the island and then we turned to go hit the real work.

Simple = Hard:  that was the motto, so we did exactly that, we ran about a 1/4 mile down 49 to the corner of 49 and 160 and did our first set –

  • 30 side straddle hops (in cadence – so call it 60) / 15 merkins (in cadence – so 30) / 8 burpees OYO

Started running again, about another 1/4 mile and pulled over on the grass for the second set –

  • 45 side straddle hops (in cadence – 90 kind of sucks) / 23 merkins (in cadence) / 12 burpees OYO

Started running again, about another 1/4 mile, maybe a little more, got in front of Michael’s / Pier One, etc and did the third set:

  • 60 side straddle hops (in cadence – yeah, 120 left me not being able to count as I had no air left) / 30 merkins (in cadence – we stopped half way through to shake it out then finished strong) / 16 burpees OYO

Started running again to the end of the building we were at (in front of Kohl’s), peeled off and did the next set:

  • 15 jump lunges (15 per side) / 15 jump squats / 15 mountain climbers

Kept running, pulled over by the Suntrust bank and did the next:

  • 30 jump lunges (30 per side) / 30 jump squats / 30 mountain climbers

Ran to Buffalo Wild Wings and partnered up for….

  • Partner pushes – partner 2 has his arms on partner 1’s shoulders, is resisting and backing up as slow as they can while partner 1 pushes them.  Each partner did one set the full length of the parking lot
  • Wheel barrows – same, each partner did one rotation the full length of the parking lot

Run to the parking lot in front of Pet Smart and do the last set:

  • No more walking – sprint the length of the parking lot from island to island, jog the width, sprint the next parking lot length, jog, sprint, jog, finish w/ a sprint right in front of best buy and then head to COT.

Final count was 2.3 miles, 270 side straddle hops, 136 merkins, 36 burpees, 45 jump lunges, 45 jump squats, 45 mountain climbers and some partner  pushes / wheel barrows.  Nice little day at the office for the 13 who showed up to get better.  Appreciate you guys being there to encourage each other.  Welcome FNG Shake N Bake (Adam)!  DaVinci had his first respectable name-o-rama which I’m proud to say was at my Q!  It was the loudest “RESPECT” I’ve heard to date.

Cha Ching

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Fountain Or Drain

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What a glorious morning! The weather was perfect. We were blessed with a few respectables and plenty of #HIMs. The fellowship was amazing and the mumble chatter was high-quality. 

The Thang:

Mosey to the next parking lot near 9 Rounds. 

COP: SSH (30x), Merkins (15x), IW (20x), WM (15x), Sumo Squats (15x), Box Cutters(15x), Dying Cockroaches(15x)

Mosey to the parking lot at Grace Presbyterian Church. 

Partner up for a round of Dora with Merkins (100x), Squats (200x) and LBCs (300x).

Mosey to the parking lot at O’Reilly’s

Two rounds of Irkins(15X), Dips (15X) and LBCs (15X)

Two rounds of Derkins(15X), Box Jumps (15X) and Heels To Heaven (15X)

Mosey to the next parking lot at Harris Teeter for suicides with burpees.

COP: LBCs (15x), Heels To Heaven (15x) and Dying Cockroaches (15x)

COT 

Moleskin: 

Given our country’s divisive climate, it is important that we remain positive. Too many people are talking and thinking negative. Negativity is a huge energy drain. Reject negativity. Be a fountain of positive energy, not a drain.

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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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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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The Pantheon Claw

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It was another fine morning at the Pantheon. 70F and 90% humidity. Just the kind of morning that makes the fart sack look even better than normal.  But 12 HIM valiantly defeated the FS this morning in order to gather in the gloom.  2 of them launched a ruck about 5 minutes before the official start time, and YHC will dedicate very little more time to their cause.  They can write up their own backblast if they want to advertise just how awesome their morning was.

WARM UP

We started with a brief disclaimer.  Then ran clockwise around the school to the south lot for 20 SSH, 10 windmills, and 20 Moroccan Night Club.

That dora

Another mosey to the BB court for a quick bit of Dora.  The PAX paired up and shared. 100 pushups, 200 squats, and 300 LBC.  The runner would trot on down to the other side of the court, perform 2 burpees, then run back to tag their partner.

t stance walking

When that was done YHC showed the T Stance Walk to the PAX, which was to be performed the 25′ or so from the end line to the end of that free throw circle thingy.  I will describe below.  However, during my extremely eloquent demo and explanation, a TWSS was released in response to “It should feel weird, but won’t be too hard”.  As we all know, the only prescription for a TWSS is 5 burpees…  I thought it was Tardy who was responsible for our added betterment, but we found out that Lutefisk was the sponsor of our delight.

Open T Stance Walk:

  1. Start with R Foot at a 45º angle to the right
  2. Step L foot so that it is in line with the R toes, L foot is at a 90º angle to the left
  3. Dip down until knee is on the ground, 90% weight on L foot
  4. At this point your R knee should brush your left ankle, and your R ankle off the ground
  5. Stand up and repeat, zig zagging just a bit as you follow a straight path

On the way back, Closed T stance walk.  This time instead of pointing the feet 45º out/away, point them 45º in/across the body

This was done twice. There was some mumblecomplainchatter.

When finished we moseyed over to the amphitheater for the main event.

THE CLAW

The map produced of this particular exercise:

PAX started from the bottom (the thumb) and ran along each of the concrete paths.  Stopping at the end of each to perform a quick set before going to the next finger.  When returning to the thumb, they did LBCs.

Round 1
5 merkins
5 squats
5 monkey humpers
bear crawl there and back for the final finger
40 LBCs at the thumb

Round 2
10 merkins
10 squats
10 monkey humpers
bear crawl there and back for the final finger
60 LBCs at the thumb

There was JUST enough time to do one more round!

Round 3
15 merkins
15 squats
15 monkey humpers
bear crawl there and back for the final finger
And immediately mosey back to COT!

COT

Back at COT YHC stopped to get his phone for name-o-rama.  And to take a breath…  There were some announcements, praises and prayers.  A few minutes after disbanding, the ruckers showed up and more fist bumps were administered.

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