DORA Got Lost at Quagmire

While driving the clown car with 5 deep there is no better site then coming around the corner and seeing Jedi posting up the #Quagmire Shovel Flag. 13 PAX arrived to hit it hard with the worst merican ever dora.

Disclaimer was given and moseyed off to the Home Depot parking lot for a little warm up. Once warm up was complete off to the Target parking lot to get that blood flowing and a little more stretching. Then comes the pain.

With the help of Jedi (trying to utilize the whole area/not get lost) we made our way to the fountain. Partner up. Dora time. Start out with 100 worst mericans ever (wide push up, normal push up, diamond push up=1), 200 clapping crunches (thanks six pack abs in 30 days), 300 irkins, and 400 LBC’s. One partner would run around the fountain while the other pushed pavers or worked those abs. Then once around the fountain trade spots. We were all able to get the 1st 3 exercises done before having to mosey back to COT. Once back at COT with a little time to spare we crunched out 100 LBC’s together. We were able to get in 2.25 miles and about 600 different variations of pushups.

These guys took the pain and kept on going. Proud to be part of this Pax and this community. Thanks Jedi for making me a better man. Until next time.

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Challenged to “Bring It”

A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)

Flapjack

P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block

Flapjack

P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks

Flapjack

Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.

DH & MAX

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Dora for Days

So with a Q assignment fail, Lutefisk made up a Dora that was a bad idea. Started w/disclaimer and mosey. Stopped after a short mosey for 1 burpee OYO “WitchHunt Style.”  Ran some more, 2 burpoees OYO.  Mosey, 3, Mosey, 4, 5, 4, 3, 2, 1.  You get the idea.  That was the warm-up.  For the Thang, break out JBL speaker to jam to some music cuz we’re not going far.  Partner up for Dora 1, 2, 3, 4, 5, 6, 7 near the new Green Olive, which is mighty tasty by the way.  Run the short lap whilst your partner climbs the rep ladder.  I only revealed through 6:

100 Merkins
200 Squats
300 Dry Docks
400 Mountain Climbers
500 Flutters
600 LBC’s

After PAX were smoked, revealed 700 burpees (just kidding). Mosey to COT for 3x Ab Lounge which brought us to 0600.  It was simple, but effective.  SYITG fellas.

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Burpagedon

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.

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Mental Health Awareness at the Pantheon

Mosey around the side of the school.

quick word about what mental health means to you

Warm up
15 – Windmills
15 – Imperial Walkers
20 – Moroccan Nightclubs
10 cherry pickers

5 burpees OYO

30 count people’s chair  with arm flutters
Balls to the wall 10 count

30 count people’s chair with
Balls to the wall 10 count
30 count people’s chair
Balls to the wall 10 count

5 burpees OYO

Mosey to the back of the School

discuss that there is more to mental health than depression

20 Merkins
20 CDD
20 Hand Release Merkins

5 burpees OYO

Lunge walk half way down flip to LT. Dan’s

5 burpees

mosey to the side of the school

Plank
Plank shoulder taps
Seal Team Sit-ups

20 American Hammers

Mosey to the front of the School

Global warming with 30 Monkey Humpers each Pax one at a time while Every one held al-gore, imagine 25 pax  = sore legs

Maximus Shared his struggles  and YHC spoke about my struggles in the past due.

It was awesome to hear so many Pax open up and being vulnerable. T-Claps to all that attended this is not a easy subject to discuss.

Prayers sent up for those that are struggling and have struggled with this topic.

 

 

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Mile High at The Fort

First off- Cobains to Bonsai for this trady BB.  The beatdown was on point.

A hearty crew began strolling in around 6:20 with headlamps both running and car with much excitement and anticipation.  Plenty of jokes going around as I brought my 2.0 that now towers over me by about 5 inches.  Par for the course.  Dont know if this was Milehigh’s first Q at the Fort but he easily stepped up to the plate.  There were a handful of pre rucks and pre runs from PAX accelerating their #King.  Fishsticks ran all the way from Tom Brady’s back yard which was about 7 miles.

Milehigh took the reigns first and led the PAX on a mosey run around the park and then off campus for a circle of pain with standard issue but equally difficult warm ups.  DORA was the name of his game and MH extended to 4 rounds of 100 merkins, 200 Carolina Dry Docks, 300 Squats, 400 LBC aggregate between your partner.  P1 runs up the grassy cliff, bangs out 5 more merkins and tries not to be a rolling wheel of cheese on the way down.  Festifun (from Rock Hill) came in guns blazing and was big on the #pickupthesix encouragement that #teamHYDE had fallen to #DFL.

Handoff to YHC and with no words really planned have been struck and moved by the acceleration of Mile High in fitness, fellowship and his faith.  7 months in and he’s running the yeti, leading workouts, understanding accountability and seeing the virtues of shield lock.  AYE!

AYG up the hill for a partner series of wheelbarrow, carries then toe lunges and burpee broadjumps #crowdpleaser.

Finished out with 2 teams of tunnel of love and finally seal team situps.  Indian run back to home.

  • Geronimo is F3.  King is locked in, always welcoming and a magnet for anybody
  • No one knows exactly why DOAH wore his reflector vest during the workout.  but he stayed safe, so goal attained.
  • Kernel(14 yo 2.0) took it on the chin well and kept up with his old man despite YHC being able to fit in his pocket
  • Lutifisk is looking lean and mean- aye brother keep up the King/Queen
  • When did we start naming ppl after the bad roads in Fort Mill- Pothole and Asphalt?
  • Tesh kept his shirt on but he was conflicted
  • Finally- those who played in the grass the second half, truly get the original Fort. Skin fungi be damned.

AYE!

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Relays at Abyss

Been trying to come up w/ ideas that force guys to naturally push themselves harder than they would normally.  What better way than to do some team relays w/ punishments and a time hack that forces us to push it to be under the time challenge.

Took the pax on a quick mosey to the back of the school, one lap around the track and then a warm-up in order of merkins, downward dog, honeymooner, peter parkers, wind mills, squats and moroccan nightclubs.  Relay time.  On the long hill in way back of Palisades Elementary.

Instructed the pax to count off by 2 (we had 14) so we had two teams of 7 – Team 1 vs. Team 2.  I then asked the pax to count off by 2 again within their teams.  This apparently was too much counting  for these particular guys at 5:20a.  Lots of grumbles from the crowd, but they finally got it.  My intent was to “evenly” (we had 7 per team) split each of the teams so that half would be at the bottom of the hill and the other half would be at the top of the hill.  Half of each of the teams ran to the top of the hill and the half at the bottom started each relay:

  • Relay 1 – first guy in line on each of the teams sprints up the hill and tags their teammate at the top of the hill, who then sprints down the hill and tags the next guy up.  This particular relay lasts as long as it takes all team members to sprint 4 times (two uphill, two downhill).  While all the sprinting is happening, the rest of the team is doing 3 exercises (you switch exercises once a runner finishes at your end of the hill).
      1. 6 inch holds
      2. Jump knee tucks
      3. Big boy sit ups

WINNER – Team 1.  Team 2 does 6 KRAKEN BURPEES while Team 1 does 6 normal burpees

  • Relay 2 – wheel barrows.  First TWO guys in line on each of the teams (at the bottom of the hill) wheel barrows half way up the hill (it’s a solid stretch) and then switches w/ the guy holding his legs.  Once they get to the end, they tag their teammates on the other side and they wheel barrow down the hill switching midpoint.  Same idea – entire relay lasts for all pax to do one wheel barrow hill.  Exercises done for this relay, with a switch in exercise taking place each time a partner changes on the wheel barrow was as follows:
      1. Diamond merkins
      2. Lunge jumps
      3. American hammers

WINNER – Team 2.  Team 1 does 8 KRAKEN BURPEES while Team 2 does 8 normal  burpees

  • Relay 3 – ruck run.  First guy in line on each of the teams has a ruck that they carry and they sprint up the hill, tag their teammate on the other side by throwing a ruck sack at their face, who then runs down the hill.  This relay lasts as long as it takes all pax to complete 2 full hill sprints w/ the ruck sack.  Exercises during this relay that are cycled through were:
      1. Carolina dry docks
      2. Side straddle hops
      3. Plank on elbows

(HIGHLIGHT – DUCK DYNASTY FOUND HIS CALLING.  THIS DUDE THREW A RUCK SACK ON HIS SHOULDER AND SPRINTED LIKE HIS LIFE DEPENDED ON IT, PICKING UP MAJOR GROUND FOR TEAM 2 ON HIS LEGS!)

WINNER – Team 2.  Team 1 does 5 KRAKEN BURPEES while Team 2 does 5 normal burpees

From there, we only had 7 minutes, so it was time for a quick Time Hack.  I started the timer on my phone that is as bright as the sun, and as a team, we did one lap on the track w/ a stop in the middle for 15 merkins.  We did it in 1 minute, 10 seconds (clock stops upon last guy finishing).

  • Time Hack Challenge – do two laps on the track, stopping once during each of the laps at midpoint to do 15 merkins in 2:35.  We did it in 2:50, a 15 second party foul.  That meant 15 burpee penalty…wa wa.  If I had more time I wanted to do a 3 lap time and a 4 lap time hack w/ the same burpee penalty.  Would have been fun.

Flew back to COT, did our burpee penalty and ended 1 minute past 6am (shame on me).  Prayers were shared for kids, travel mercies for Witch Hunt and family, new beginnings at work, and healing.  Thanks Copyright for the chance to lead this awesome group of Lake Wylie pax.  Crazy to see the explosive growth out here.  Had a blast!

Cha Ching

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Is There a Name for That? GC, 4.9.19

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

 

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Tabata Time at the Quagmire

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

 

 

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Splash

When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

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