Tag: Lutefisk

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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Sweating it out at Golden Corral

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15 #HIM met on this muggy morning at the Golden Corral for a good old fashioned beatdown.  Lutefisk had to substiQ for me last Friday and by coincidence he didn’t have a Q lined up today so lucky me and lucky PAX I stepped up to bring the pain at one of my favorite A/O’s.

Started with the disclaimer and we were off.

 

Warm Up

  • Mosey to the back of Harris Teeter
    • I intentionally asked the PAX to circle up pretty close to the dumpsters.  If you are on #SLACK and you read the fabulous piece Crab Cakes wrote last week then you would know why
  • SSH X 20
  • Imperial Walker X 15
  • Merkins X 15
  • Mountain Climbers X 10
  • Recover and mosey to the tire shop

Activity 1

  • 30 Durkins
    • Lap around the tire shop
  • 30 Dips
    • Lap around the tire shop
  • 20 Box Jumps
    • Lap around the tire shop
  • Elbow plank and wait for the 6
  • Mosey from the tire shop to the parking lot in front of Baker’s Buzzin

Activity 2 (11’s)

  • I instructed the PAX to partner up and size did matter
  • This activity was 11’s and consisted of burpees and merkins (hopefully all of you know what 11’s are and if not it pretty much means the exercises have to sum to 11.  Example 10 burpees and 1 merkin, 9 burpees and 2 merkins, 8 burpees and 3 merkins etc….)
  • There are a total of 10 rounds.  The method of transportation was different for each round.
  • Round 1 was 10 burpees at the beginning then wheelbarrow to the end of the parking lot (it’s a long way away) and then complete the 1 merkin.  The partner that was holding partner #2’s legs had to carry that partner back to the start.
  • Round 2 9 burpees then the second partner had to wheel barrow to the end.
  • We did the wheel barrows and partner carries for rounds 1-4
  • Rounds 5 – 7 were bear crawls and run back
  • Rounds 8 – 10 were crab walks and run back

Surprisingly enough I looked at my watch and it was 5:59.  Time to mosey back to COT.  As you can imagine there was a ton of moaning and groaning, that translates to #WINNING.  The PAX got their money’s worth

At COT we had an #FNG Sam and his handle is Mach3.  Went through the announcements, prayers and praises and Funhouse took us out with a prayer.  Couldn’t have asked for a better start to the day!

 

Mile High Out

 

 

 

 

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Everyone’s a winner at the Swamp

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YHC got a text from the QIC for the Swamp on 07/19/2019 that he was on IR.  Coming off of IR myself I felt the need to answer the call.  11 HIM got moseying after a proper disclaimer (hola FNG from Lox).  We ran to Target – the other end of the AO because I didn’t incorporate running into the #winkie. Stopped by the Target balls and asked the PAX if they saw them.  Then ran right by them and said “good we’re not doing anything here” (save those for Monday, amirite Jedi?).  Nice little warmup COP starting with nice slow windmills. Next up, the Cha Ching Mercuries (similar to Freedie Mercuries but every 5 count speed up then slow down then speed up… to 30). Next up were the adult version of an LBC (hands and feet touch the ground for each count rather than staying up… to add some pain).  Finishing up were the Bonsai hammers (American hammers but with a little leg action down and up).  Mosey toward COT to some random parking lot.

The Thang, part 1:
2 columns, relay race. Bear crawl to curb, 5 irkins, crawl bear back. Teams of 5. The 4 that were staying back held Al Gore or Plank. Ran this through 3 times which was terrible.  So many bear crawls & crawl bears.  Tardy has been working on his form.  #Gazelle  Mosey toward COT to some other random parking lot.

The Thang, part 2:
Herein all PAX were warned of you vs you… meaning you’re guaranteed to win. Sort of like a millennial.  Run the following sets OYO 5 times through: 5 burpees, 10 squats, 15 LBCs.  At this point many PAX were near vomit status; a true sign of a good Q.  As I was about to inflict additional pain, Duck said he thought we’d be running.  Good idea, mosey to Home Depot parking lot for the final act.

The Thang, part 3:
10 burpees, 20 diamond merkins, 30 dips, 40 squats, and 50 jump lunges (double count = ouch).  Mosey to COT.

Welcome FNG Flojo and thanks Cha Ching for the substiQ opportunity.  In total there were 11 ruckers and 11 boot campers.  What a way to end the week…

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Sweati or Not, #CSAUP is Saturday

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0515 on a crisp…wait! This is not the Yeti preview!

0515 on a gloom-filled morning, moisture in the air, 22 Pax rolled in to get a little preview of #TheSweati. A lot of familiar faces. Nantan, Lakeridge Clowncars, Dirty, WWL, Senator, Double D…even the Weginator was there. There were more. I’ll tag them in the BB. Several came to get a little peek of the Sweati. I gave some “details”. Some true. Some false. All will be revealed this Saturday. Get your head right. Hydrate! Be Safe! Don’t Die! We did some exercises that may or may not happen this Saturday. They probably will…over a 3 hour period, not 45 minutes. So here we go:

THANG
Mosey around the parking lot and circle up for an abbreviated COP
-SSH
-10 Burpees OYO
-Imperial Walkers
-10 Bombjacks
-Mountain Climbers

Head to the curb for a short circuit (Part 1)
-25 Dips / Run across parking lot and back
-50 Merkins / Run across parking lot and back
-75 Squats / Run across parking lot and back

Mosey to the freshly repaved and striped Hive Parking Lot (Part 2)
-Burpee Broad Jump the entire length of the parking lot*
-Run Back
-Lunge Walk the entire length of the parking lot
-Run Back
*This is starting to become a thing. It should be stopped!

Mosey Back to Laces In parking lot for Reverse Pyramid (Part 3)
(Run across the parking lot and back between sets)
-40 LBCs
-30 Mtn Climbers
-20 Peter Parkers
-10 Burpees
-20 Parker Peters
-30 4-Ct Flutter Kicks
-40 Side Straddle Hops**
**Tclaps to Maximus for leading the pax in some Mary while waiting for the 6

In the interest of time, we stayed put and completed the next series of exercises in the LI parking lot versus the Hive (about 1/2 the distance planned) #yourwelcome
Bear Time (Part 4)
-Bear Crawl Across the parking lot
-NUR back
-Crawl Bear across the parking lot
-RUN back

I blew off Part 5, which would have been a repeat of Part 1, for some Mary. Thanks to the PAX that lead the last few sets of core.

0600 Arrived and YHC was #smoked

Appreciate all the PAX that came out to one of my quarterly Qs. I hope you gained some insight on what is to come this Saturday morning at the #Sweati

No NMM means no more details for the PAX. See you Sat.

Announcements
-Sweati this Saturday at the Armory (Forest Hill Church): 0530 Ruckers/0600 Runners, Q-Source to follow at Forest Hill (Charis Room)
-Stuff the Bus at Tega Cay Walmart (Look for details from Wegmans)
-A couple of 2ndF options at Carolina Beer Temple and Amor Artis
-Read your Newsletter

Prayers & Praises
-Prayers for Rock Thrill’s Father-in-Law who is having several medical issues
-Prayers for a friend of the Pax who’s marriage is struggling
-Prayers for Nasa’s wife who is struggling with some severe headaches
-Prayers for Repeat’s mom who is fighting cancer
-Prayers for discipline in the 3 F’s and to continually make sure our Concentrica is in order (something I struggle with)

Gentlemen, it’s been a lot of fun and an honor to serve you. Hope to see you at the Sweati!

Aye!
Zima

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TIREsome fun at Golden Corral

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Gave disclaimer a few minutes early even though Dark Helmet tried to delay the start.

Moseyed over to O ‘Riley’s Auto Parts for the warm up:
SSH
Wind mill
Honeymooner / Downward Dog
Hand release merkins
More Honeymooner / Downward Dog
Mountain Climber
Even more Honeymooner / Downward Dog
LBCs

Then moved to the hill behind Quick Lube
Sprint to top of hill and jog back down
20 LBCs at bottom (repeat 4 times)

Next Pax ventured over to the field adjacent the Gold Hill YMCA.  Every time I drive by this area I am always intrigued by the tires that are sitting out there and no one seems to use them.  So I decided that we would put them to use.  Honestly I wasn’t expecting 15 guys to show up so I had to improvise on what to do until I could come up with something worse.

– had Pax split up in 4 groups (3 tires – 1 big tractor tire and 2 large truck tires)

– 3 Teams took turn rolling the tire down to the other end of the field and back will team 4 did merkins until the teams with the tires got to the end of the field and then squats until the teams returned.

– Team 4 took its turn with the tractor tire and other 3 teams did the merkins and squats

After that I came up with the bad idea that we would all line up in two lines shoulder to shoulder and lift the tractor tire overhead and pass it down the line.  Once it passed by you move to the end of the line.  We kept this going for about 30 + yards before someone almost dropped it on their head.

To finish out the workout we partnered up for a DORA
100 Burpees
200 merkins
300 squats

Needless to say doing a DORA like this at the end of the workout is a smoker.  Everyone was able to finish the merkins and then it was time to head back for COT where we arrived a few minutes early and knocked out about half the squats and a round of Mary.

It was an honor to lead and I appreciate the Pax patience as I adlibbed some of the workout trying to account for numbers.

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Warriors, Come Out to Play

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7 warriors came out to Pantheon this morning to battle the heat, humidity, and an awful Q.  A clown car came from Lake Ridge filled with smiling faces.  Some complaining about their shoulder pains from Mile High’s Q at Golden Corral. After the disclaimer, we moseyed to the front of the school for some warm up exercises.

COP

SSH x 20

Imperial Walker x 10

Windmill x10

Plank and shoulder stretches

 

Next, we walked over to the pillars.  There were 10 exercises written on the pavement.  It appeared they were written by an impaired person since they were not aligned properly (It was dark when I wrote them).  The workout started with the first exercise, once complete, we ran a big lap around the sports field.  Next, we would perform the first and second exercise, once complete, we ran a lap around the parking lot.  Rinse and repeat the pattern until all of the exercises were done.

Exercises:

  • 25 Merkins
  • 25 Flutters
  • 25 SSHs
  • 25 Squats
  • 10 Burpees
  • 25 Mountain Climbers
  • 25 Dips
  • 25 Carolina Dry Docks
  • 25 Plank Punches
  • 50 LBCs

We got through most of the exercises and covered 2 – 2.5 miles running.  At the end, we looked like we jumped in the lake since we were covered with sweat.  My message this morning was about accountability.  I mentioned my 2.0 Sharkbait.  He recently qualified for the Junior Olympics this past weekend.  As a father, I a very proud of him not only about this accomplishment, but his journey to this point.  Earlier this spring, he was struggling with running in Middle School.  When we talked about the struggles, he would point to external things that were preventing him from doing better.  We talked a lot about being accountable for things that are in your control.  In addition, knowing in your mind that you can accomplish the your goals.  After our conversation, he began to take ownership of his training plan and I saw his confidence grow.  Sometimes we all need that little kick to get us started in the right direction.

 

Prayers

Families moving

Auto repairs

Families traveling

 

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Climbing Ladders at the Golden Corral

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Golden Corral – The AO that has been revived in recent months thanks to the leadership of Lutefisk.

13 men met at the Harris Teeter parking lot in the gloom on this cloudy morning.

Started with the disclaimer and we were off.

Warm Up

  • Mosey to HT doors
  • 50 YD Bear Crawl
  • Wind Mill X 10
  • Imperial Walker X 10
  • SSH X 15
  • Merkins X 10
  • Mountain Climber X 10
  • Recover and mosey behind red bowl

Once we got behind red bowl I instructed the PAX to partner up.  Size doesn’t matter but what matters is accountability and camaraderie.  Those two things have been a huge part of my success ever since I started F3.

Activity 1

  • Partner 1 50 YD Wheelbarrow
  • 10 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)
  • Partner 1 50  YD Wheelbarrow
  • 20 Merkins
  • Partner 2 50 YD Wheelbarrow
  • Run back to the beginning (Elbow plank waiting on the 6)

Mosey from Red Bowl to Bakers Buzzin

 

Activity 2

CLIMBING LADDERS

7 stations.  Start at number 1 then move to number 2 and then start over.  Keep climbing the ladder.  You get the gist.

  • 1st cone 10 Burpees (run to 2nd cone)
  • 2nd cone 20 Hand Slap Merkins (Bear Crawl to 3rd cone)
  • 3rd cone 30 Carolina Dry Docks  (Crab Walk to 4th cone)
  • 4th cone 40 Squats (run to 5th cone)
  • 5th cone 50 Flutters SC (Bear Crawl to 6th cone)
  • 6th cone 60 LBCS (Crab Walk to the 7th cone)
  • 7th cone 70 Shoulder taps (Run backwards to the 1st cone)

All the Pax completed 5 out of 6 rounds and one group was halfway done with the final round before we had to mosey back to COT (Fishsticks was waiting for us).  We got in just under 3 miles and around 600 calories burnt.  Excellent push by the PAX.  There was very little mumble chatter towards the end coupled with some moaning and groaning.  Big win for the QIC.

FINAL NUMBERS (Including warm ups)

  • 50 Burpees
  • 140 Merkins
  • 120 CDDS
  • 120 Squats
  • 100 Flutters
  • 60 LBC’s
  • Several Miles
  • The last group can add 10 burpees, 20 Merkins and 30 CDDs to their total

Announcements were covered.

Prayers were said for Change Order’s mother, Pothole’s truck and safe travels for Fishsticks   and his family.

Thanks for the opportunity to lead Lutefisk!

Mile High out

 

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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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Partner Work at Golden Corral – Tuesday, June 18th, 2019

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14 HIM joined YHC for some partner work at Golden Corral. They were invited to bring some extra weight for extra credit…some took me up on this offer…probably a bad decision.

Mosey to top of the road next to apartment complex for Warmup.

Warmup:

  • 25 side straddle hops
  • 10 4-count windmills
  • 10 4-count peter parkers
  • 10 4-count parker peters
  • 10 4-count merkins
  • 20 Moroccan night clubs

Mosey to the bottom of the hill for the Workout.

Workout:

  • Partner Up
  • Complete the following total reps per partnership. One partner does reps, the other runs to the top of the hill, does 10 SSHs, runs back down and flip flops with partner.
  • Reps
    • 100 burpees
    • 200 merkins
    • 200 big boy situps
    • 300 air squats

Mosey back to COT.

Announcements: upcoming Sweaty.

Prayers/Praise: Prayers for Bates family in Columbia w/ loss of son. Praise for fighting complacency. Praise for one of the PAX’s health improvement.

Always fun to lead.

– Ginsu

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Leaving Home

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It was a Thursday morning gloom at Laces In…a Thursday in May when the temp was already higher than it should be…a Thursday when our Site Q was DR but his predecessor provided strong support…a Thursday after The Murph when mumblechatter still reflected stories from the experience…a Thursday after YHC (aka, Dan from Dallas) returned to The Fort following a long weekend trip to the land of his origins…a Thursday without any FNGs.  So, the Disclaimer was brief and the pax were off.

The Thang

Mosey to parking lot near tennis courts

Pause at first light pole — SSHs

Mosey to next light pole — Mtn climbers

Mosey to next light pole — Low slow squat

Mosey to next light pole — Imperial Walker

Mosey to next light pole — Hillbilly walker

Mosey to next light pole — Merkin

Mosey to next light pole — Peter Parker & Parker Peter

Mosey to baseball field, pick partner & muster on opposite sides of home plate for 60 second intervals

Cycle 1: Partner 1 runs to 1st base for Burpees AMRAP while Partner 2 runs to 3rd base for Bombjacks AMRAP (flapjack)
Cycle 2: Partner 1 runs to 1st for Merkins AMRAP while Partner 2 runs to 3rd for CDDs AMRAP (flapjack)
Cycle 3: Partner 1 runs to 1st for Sumo squats AMRAP while Partner 2 runs to 3rd for Monkey Humpers AMRAP (flapjack)

Plank + Al Gore sequence at home plate

Rinse & repeat 3 cycles 2 more times

Muster at home plate for some Mary — Hello dollies, LBCs, American Hammers, Superman

Mosey home

Plank it up for final 2 mins — shoulder taps, plank jacks

COT

NMM

Thank you to Cyclops for the invite to Q.  I can’t recall my last BC Q in The Fort, so it was a treat to be leading the pax.  Also a pleasure to connect with a handful of new faces.  It’s great to see pax of The Fort continue to #giveitaway!

The word from Funhouse (who posted to LO) after COT was that the LI pax returning to Shovel Flag looked gassed.  Music to any Q’s ears, for sure.  T-claps to the pax for pushing intensity throughout, especially to those who went to bed at Zero Dark Thirty and still posted (ahem…Slash).  The work was hard but the grass was soft and weed-free.

The workout on the ball field was built around the theme of “leaving home.”  Dallas is my place of birth but it’s no longer my home, physically or emotionally.  While my weekend trip for a nephew’s graduation proved to be fruitful on many fronts, I felt no nostalgia for the place.  I don’t say that with any disgust or anguish…it’s just a fact.  This was the first time in the 13 years since I moved to FM that I felt no emotional pull westward.  The realization prompted further reflection on whether I’d left behind certain habits and vices from my adolescence and young adulthood in Dallas — petty grievances with siblings and old friends, disrespecting parents, excessive drinking (and occasionally driving), strip joints and the list goes on.  Yes, I’ve turned a page since moving eastward, far from perfect, but further down the path of maturity.  How about you?  Are you still clinging to the past?  Whether your origins are in CLT/FM or elsewhere, might there be elements of the past, baggage from “home” or an earlier stage of life that you need to leave behind?  Marinate on that a bit as you recover and allow the sweat to evaporate.  And make a choice, take a step toward maturity and #Acceleration.

Thanks for being part of this Thursday.

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