Tag: Mile High

Cadential Extension at Quagmire

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Glad to be subbing in for Shady this morning.

Had originally set an AMRAP plan for Quagmire PAX to ponder. However, there was an FNG present, so I decided to modify a bit so we all stayed closer together.

Moseyed towards Tuesday Morning
Warm up in cadence
-SSH
-IW
-HW
-A little yoga

Moseyed towards CVS
-more yoga
-shoulder taps
-squats

Moseyed a bit for The Thang
Did all of these in cadence
-25 Merkins (50 total)
-50 Squats (100 total)
-50 Mountain Climbers (100 total)
-50 Freddie Mercury (100 total)
-50 Split Squats (100 total)
-50 Side Straddle Hops (100 total)
-RBG (elbow plank) with 10 counts all around
-50 VMO taps (100 total, 50 each leg)
-25 Merkins (50 total)
Originally planned to do this AMRAP with PAX moving at their own pace, but instead we went in cadence to stay together. One round was enough…

Moseyed to Target
Bear Crawled a little, cause I like to

Moseyed back to COT
Set a timer for 7min
AMRAP
10 Burpees
25 High Knees
I got in 4+ rounds. Pretty sure Copyright got 5. #King

COT:
With an FNG posting, I like to reflect on F3 core principles and mission. Added a little thought about where we were when we started F3. I couldn’t run a mile without stopping. Wasn’t gonna happen. Grateful for other PAX holding me accountable and helping spur me to be better: physically, emotionally, mentally, and spiritually.

Welcome FNG Slider

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Quagmire Gut Punch

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Pulled this one out of the archives from a couple years back w/ some subtle changes.  I informed the men that we may run a bit seeing that I was coming off a week of vacation and needed to detox a bit.  Here we go:

Nice 0.8 mile mosey to get things started, behind the Depot, Target, down to Kohl’s and back up Rivergate Pkwy to the Sun Trust Bank, with stops every quarter mile for some quick stretching / warm-up (1st quarter mile – wind mills x10, 2nd – mountain climbers / merkins x20, 3rd – squats x10 in cadence)

The real thang, taking up the remainder of the time:  pax will run the remaining length of Rivergate Pkwy, and stop 10 times along the way and do the exercise and rep count I tell them.  To be clear, they do the same exercise and rep count 10 times until they get to the very end, and then run back to the start.  I then change the exercise and rep count up.  Each set of 10 stops was a 0.30 mile run down, and then you had to run back so 0.60 miles were covered for each exercise.

  • 5 burpees per stop = 50 burpees + 0.6 miles
  • 10 big boy sit-ups = 100 big boys + 0.6 miles
  • 15 jump squats = 150 jump squats + 0.6 miles (this one was a d1ck move)
  • 10 merkins = 100 merkins + 0.6 miles

From there, we were out of time and headed back to CoT.  One of these days we’ll get the full weinke in with a 5 / 10 / 15 / 15 / 10 / 5 rep ladder, ending in burpees a second time.  For today, the 500 reps inclusive of the warm-up and 3.2 miles was enough.

I mentioned to the pax that when I was reading my old back blast from a couple years back, I had noted in the write-up that DaVinci was back in the gloom after 2-3 months on IR.  He had spoken to us back then about preparedness, and how we need to prepare for the unexpected, because his IR stint took its toll and he wasn’t ready for what it would do physically, emotionally, relationally, you name it.  It was fitting to read what he said 2 years ago because I had a gut punch myself a week and a half ago.  But honestly, because of this group, and the arsenal of resources we’ve built up supporting one another, I’m more prepared now than ever to pray, lean on others and power through this minor set back.

Prayers were said for Tsunami and his wife, Olaf and his 36 years, and my situation.  I really appreciate the pax who came out and gave it their all, even though some of the things I asked of you were pretty mean.  You guys all did and it and didn’t complain.  Just got to work and kept sharpening your body for when the time comes you’ll need that extra bit of gumption.  Go get it.

Cha Ching

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Quagmire Burpecides

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YHC was laying the trashtalk thick for your Monday beatdown. 11 HIM regretably showed up at Quagmire.  4 left to ruck #scared

We ran the dark trail for a good bit before we got lost, turned back and went to HD parking lot for the warmorama including windmills x 6, pickle pointers x 15, hillbilly walkers x 10, plank, 6″ hold, plank, chillcut hold. Ran to the Target balls for the thang: burpecides.

PAX lined up at the line, run to ball 1 = 1 burpee.  Run back.
Run to ball 1 = 1 burpee, run to ball 2 = 2 burpees. Run back.
Run to ball 1 = 1 burpee, run to ball 2 = 2 burpees, run to ball 3 = 3 burpees.  Run back.
Repeato to ball 9.  That’s 165 burpees and 2.5 miles today.  Cha Ching and Olaf did with a ruck… wow.

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Scavenger Hunt

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Arrive in parking lot (Lake Ridge clubhouse) to find your name in a socially distant parking space. 20 SSH IC to warm up.  Also in the parking space is a tri-folded piece of paper.  Each HIM has the same information, just in a different order. YHC explains to the PAX that in order, they need to complete the scavenger hunt. Side 1 of the trifold is a clue, the answer is a street in the hood. At the end of each said street is a pain station. Complete all 5 in order and end in your parking space.  If you can’t figure it out from page 1, flip to page 2 for additional clue. If you can ‘t get it or don’t know where the street is, flip to page 3 for the name of the street and directions. If you use page 2, that’s a 10 burpee penalty for each time you use it. Flip to page 3 another 10 burpee penalty. Don’t look ahead and be honest. Should get about 3.2 miles in.

1.1-Also known as Wild Celery (1.2-Synonyms include heavenly, divine, holy… she may also hava a halo  1.3-Angelica Lane, clubhouse road all the way at the end of the estates)

2.1-The last color of the rainbow (1.2 Think of ROY G BIV  2.3 Violet Ct, left at the clubhouse, 1st right turn)

3.1-A plant that is pink or magenta (3.2 Starts with F  3.3 Fuchsia Ct, take coralbell to betony [where half shell/router live] then left on fuchsia)

4.1-An herb commonly found in Italian dishes (4.2 Cancer from sunburn is AKA ______ cell carcinoma 4.3 Basil Ct, back from Fuchsia, off of Coralabell, right on Hazel then turn right)

5.1-An herb AKA coriander (5.2 Mexican restaurants often use ________ lime rice 5.3 Cilantro Ct, after Basil, hang a right on Hazel then right on Cilantro)

 

Mile High wins the fastest time back. Olaf cheats by cutting through yards and power line openings, but thought hint 4 was Rosemary, so he ran about an extra mile. #deservedit. Pothole hung in there and knocked out his penalty burpees. Poor Cha Ching… He thought Fresia was Fuchsia… unfortunately, that was literally the opposite side of our hood.  He earned an extra 2 miles of running. Since that was his second stop, he swore it wouldn’t happen again, so he had to make sure he got it right… it’s only burpees right?  50 penalty burpees for Cha Ching.

Total workout time was almost spot on at 45 minutes.  Thanks HIM for coming out for this one. We were OYO but not OYO this morning.  AYE!

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F3 Combine

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Short and sweet…. time change the day before, pleased that 9 hard chargers showed for Quagmire despite losing an hour of sleep.

The Thang

Mosey to HD Parking Lot

  • 3 Burpees per Crosswalk

COP

Mosey to Homegoods Parking

  • 3 Burpees per Crosswalk

 

F3 Combine Circuit

  • High Knees/Butt Kickers/AYG the length of two parking spots
  • Side shuffle 10 spots worth
  • Nur back two parking spots
  • Side shuffle 10 spots worth
  • Plank for Six

Repeat each of the following IC

  • Merkins
  • Mountain Climbers
  • CDD
  • Squats
  • Monkey Humpers
  • Apollo Onos
  • Flutter
  • Box Cutter
  • American Hammer
  • Burpees

Mosey to Fountain

  • 3 Burpees per Crosswalk

3 Sets of increasing reps IC:

  • Russian Dips
  • Irkins
  • Step Ups

Mosey to COT

  • 3 Burpees per Crosswalk

82 Reps of America’s Favorite Exercise

Read Your Newsletter

 

Honor to Serve

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In memory of 24 / 8

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After hearing the news yesterday of the passing via helicopter crash of one of the GOAT’s Kobe Bryant, YHC felt the need to honor him AND the lives of the other 8 individuals with a beatdown full of 8 and 24, his jersey #s.

Standard disclaimer preceded by the following message: Friends, let us not become fearful when confronted with life’s impending expiration. Rather, let us live with a fullness and an intentionality that recognizes the value of each breath given.

Mosey for warm-o-rama:
– At each crosswalk, burpee jump shot (just a regular burpee, but instead of both hands up on the jump, it’s one hand up to drain the 3).  Accumulator burpees at each crosswalk (we did 5 crosswalks to total 21) then circle up for the last 3 = 24 burpee jump shots.
– 24 SSH in cadence
– 12 imperial walkers + 12 hillbilly walkers, in cadence = 24
– 24 single count merkins
– 24 toe touches on the curb

Mosey to distant parking lot and partner up with someone similar in speed. Not your partner, your opponent.  2 cones are 24 parking paces apart.  Partners will start at opposite ends and complete 8’s (similar to 11’s, but #Kobe).  One end is squats, the other end is merkins.  After you complete the first exercise, bear crawl to the other end. Complete that exercise then mosey back. Repeat until you flapjack and complete the 8’s.  That’s right, that’s 7x bear crawl 24 parking spaces.  Doesn’t seem like much?  #try it.  To encourage PAX, YHC reminded them that I’d rather be doing this than losing family members.  Our pain is nothing compared to their pain.

Mosey back to Best Buy wall for 24 seconds BTTW, 24 dips (ouch), and 8 jump shot burpees.  Repeato.  YHC then reminds PAX of a famous quote: we’re not guaranteed tomorrow.  While true, we’re also not guaranteed the rest of today.  So what are we going to do about that?  Hop into plank to go around the circle and mention something they’re grateful for and/or something they’re going to do different TODAY to make an impact.  Unfortunately, 38 felt the need to grace us with his inner smells.  Fairly certain he ate something that was not real food the night before… I digress.

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Blue Light Special

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Nine men showed up this chilly morning expecting a mosey around the Harris Teeter parking lot.  Little did they know that I coordinated with Bobber to converge with the Coliseum Pax at Walmart.  After a quick disclaimer, I gave the Pax a general idea of what was in store.  We would be running, 1.3 miles to be exact.  Halfway there, Senator Tressell guessed we were on our way to Walmart.

We ran at a good pace and arrived before the Coliseum Pax.  We had enough time to circle up for some exercises (in cadence):

SSHs

Imperial Walkers

Moraccan Night Clubs

Hillbilly Walkers

Merkins

The Coliseum Pax arrived and we exchanged high fives and fish pumps.  Tesh was in his usually 20 degree shirtless attire.  Bobber called out the next set of exercises, Will Chamberlians. 100 sets of each exercise, running between the light poles:

LBCs, Flutters, American Hammers, Freddie Mercury.

We finished up with inch worm merkins and broad jump burpees between the two parking rows.

Our group headed back to HT for COT.

Great work everyone!

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Black Diamond at the One Word Convergence

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If you’re going to call it a Black Diamond, well then I owe it to the guys who show up for it to give them a true Black Diamond.  Even if that makes 12 guys hate your guts for 40 min.  They’re mad because it sucks, which they willingly signed up for.  I think the below was sucky and vomitty at times, but we’re all better men because of it.  Here we go:

“Warm-up” – 5 exercises, 5 rep counts, we do 1 exercise every minute on the minute (EMOM).  Translation, the faster you finish the one exercise, the more rest you have until the next minute starts up again.

Minute 1 – 20 burpees (do it, its possible)
Minute 2 – 30 jump lunges
Minute 3 – 40 toe touches
Minute 4 – 50 carolina dry docks
Minute 5 – 60 side straddle hops

From there, we broke into two groups.  I informed the pax that we’d be doing a good old fashioned indian run, but notched up a level since it’s a Black Diamond.  Call it a “competitive” indian run.  3 laps around the full Harris Teeter complex (behind the store and then out to the road near Wendy’s).  Measured the lap online and 1 lap was 0.33 miles.  3 laps = 1 mile Indian run.  Guy in back drops and does 3 burpees and then has to haul a$$ back to the front of the group and the last guy drops again.  Do this for all 3 laps.

One team starts on the far side of the parking lot (near Pizza Hut), the other team starts on the opposite end of the parking lot (Moe’s).  Goal is beat the other team to the finish w/ loser having to burpee broad jump 100 yards.  Since the two groups ran in opposite directions, at one point every lap you had a good feel for how your team was performing vs. the other team and the hope was that it would speed up the laps…you can say it worked.

For the first lap I knew we’d have a better understanding of how competitive this was going to be – we passed the other team coming towards us at the same exact spot in the lap (going opposite direction) and both teams were going hard and I’d say were dead even.  This was the point when things got a bit vomity.  Fast forward 3 laps, and without really seeing the other side of the parking lot, I think team Pizza Hut won it out.  In an effort to compromise and make everyone feel equally terrible, we shared the punishment.  We did about 80 yards of burpee broad jumps, turned around and bear crawled back the 80 yards.

Next up – a Jack Webb spiced up for a Black Diamond.  2 exercises w/ a 1:4 rep ratio, up to 10 reps of the first and 40 reps of the second.  Mack Tar Jai / Jump Squats.  1 mack, 4 jump squats, 2 macks, 8 jump squats.  Somewhere around the 6 mack tar jais and 24 jump squats is when I got the feeling some guys might lay down.  I challenged the pax to give it all they got and finish strong, by doing some sort of rep, even if the jump squat was modified to a squat.  Some needed it, others didn’t.  We all finished.  Final rep count – 55 mack tar jais, 220 jump squats in about 10 minutes.

We had 5 minutes, so as promised, we ended where we started with a repeat of the every minute on the minute (EMOM).  Going down for that first burpee of the 20 in minute 1, after 220 jump squats almost ended me.  Arms went down, legs froze and wouldn’t move.

The Black Diamond takers finished and limped over to CoT to close it out.  Great effort fellas.  My only requirement was to make it harder than most workouts we get on a regular basis, so hopeful it met your expectations.  Until next time!

Cha Ching

 

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Trifecta Tuesday

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On Tuesday the 7th, 15 #HIM descended upon Golden Corral to continue making 2020 a year of acceleration.  10 PAX started early as YHC encountered Dark Helmet leading a group around the grounds.  Fortunately, they did not mess up the sidewalk chalk – that came in handy later to give PAX some not so subtle reminders about what to do…..many times.

After the 10 extra credit (BTP) PAX joined for the boot camp or ruck, here’s what the boot campers did:

Mosey to COP – 12 low slow squats (D/C), hold the people’s chair after the 12th squat while doing 12 double count Moroccan night clubs, Imperial Walkers X 12 (D/C), Hillbilly Walkers X 12 (D/C).  Mosey some more……COP (continued), 15 SSH’s (D/C), 10 Windmills (D/C), 15 Merkins (D/C), 15 Mountain Climbers (D/C), 10 Plank jacks, then mosey to the main event.

The sidewalk chalk served as the guide, the date was 1-7-20 – those numbers add up to 28.  Every sequence was an exercise followed by a bear crawl a set distance (25-ish yards) (no one went as fast as Tesh would have), another exercise, a mosey back to the start line and repeat.  The exercises of the day were……squats and merkins – always adding up to 28.

26 squats, bear crawl, 2 merkins, mosey back

24 squats, bear crawl, 4 merkins, mosey back

22,6  20,8  18,10 16,12 14,14 12,16 10,18 8,20 6,22 4,24 2,26

The squats got less, the merkins more and all PAX got better,

Over 2700 merkins and over 2700 squats were done in total.  YHC heard about it later.

After one fast and one not so fast 10 count, we moseyed around the building to do, of course, 7’s – it was January 7 after all.

The exercises were Kracken burpees and Carolina Dry Docks – 6 KB’s a 15-ish yard lunge walk, 1 CDD and a mosey back to the wall, 5 KB’s, lunge walk, 2 CDD’s and a mosey back 4, lunge walk 3, 3 lung walk 4, 2 lunge walk 5, 1 lunge walk 6.

After Pusher proclaimed how terrible all this was (YHC thought Carolina Dry Docks would make him feel better), we had just enough time to get to COT for 2 minutes of Mary before the Ruckers saved us from going past the 0600 bell.

Slow Flutter kicks (D/C) x 15

Protractor at varying angles, finishing at 0 degrees and 0600 for COT.

Announcements:

1-29 Grapevine fundraiser for Classroom Ready – Celebrity bar tenders.  Who will be there? (#showtoknow)

Let Me Run seeking coaches for teams in schools in both Fort Mill and Rock Hill – reach out to Cyclops or Double D with interest and/or questions.

Word of the Year – Focus on it and live it out.  Use your shield locks to hold you accountable. Together, we all get better than we ever would alone.

Praises and Prayers – Lutefisk’s Father-in-law, Cyclops’s Dad, Tinsel’s brother, Duck Dynasty and his niece and for continuing to be a hope and light to others in a world that is often darker than we like.

Just prior to COT, YHC shared the 3 elements of a high impact relationship – 1) it meets you where you are  2) it provides safety to allow you to grow and 3) it teaches you about yourself.

Thanks to F3 and the high impact relationships it provides its PAX.  We have the privilege and honor to be sharpened and honed by many high impact men within our community when in one another’s presence – through all 3 F’s – what a gift it is.

As we all seek to make 2020 a year of acceleration, YHC is grateful for 2 things today:  1) To Lutefisk for the opportunity to Q – it’s always an honor and 2) To the brothers of F3 for being a reason YHC chooses the harder thing far more often than I used to.

Stay after it.  Keep going.  Kamwe Kuacha (Never Stop).

Honored.

Cyclops

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Site vs Site

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Well the Site vs Site was CRAZY good thanks to some excellent leadership on both sides of the workout. 0500 launch, 6 Q’s (3 from fire ant, 3 from golden corral) took 10 minutes each. Lutefisk forgot how to flip a coin but managed to have it land in favor of fire ant going first.  The first fire ant Q was Router who took us through a ruck run/pain station. Next up was golden corral’s first Q Mile High who took us on a sprint-fest in the back of HT with some wall work on the legs. Fire ant Q #2 was Cha Ching who put us through some nasty ruck reps.  Golden corral put Bones in charge of some repeating leg work by the green olive – some funky squat jumps that didn’t feel good.  Spiderman finished the fire ant lineup with a terrible idea of bear crawl/crawl bear for what seemed like eternity while the partner did reps with the ruck.  Lutefisk finished it up with the final golden corral Q by starting, and staying, in the plank position for the duration of his 10 minutes.  Dark Helmet notable threw in the towel and to make himself feel better he poked the Q.  I will not forget.  Welcome FNG Thigh Master (not Jane Fonda) but he’s from New York so evidently it’s OK to drop F-bombs whenever and wherever.  All in all 30 PAX came out for a nasty beatdown that was surely a crowd pleaser.  It was an honor to be a part of it and special thank you to the Q’s for stepping up and all of you ruckers for bringing us some extra gear to use.

Final tally of the votes: Fire Ant 15, Golden Corral 11, Tie 3, Bonsai = disqualified for his answer

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