Tag: Mile High

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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Keep it Simple

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This will probably be the easiest backblast I ever write and it just goes to show, sometimes SIMPLER equals HARDER.

Got the text Sunday following church that we needed a substi-Q for Quagmire and I felt like I really wanted to just run Monday, but miss when I don’t do the boot camps, so what better way than to combine the two.

Let’s get to it:

Dynamic warm-up consisted of a quick mosey to Best Buy where we then lined up and did:

  • power skips half way down the building and then jogged to the end of petsmart
  • side shuffle half way, flip, side shuffle rest of the way
  • karaoke half way, switch, the same
  • back pedaled half way down then jogged to the end end

Did a quick 20 merkins, 20 big boys, 20 peter parker planks (on elbows) and 20 diamond merkins and then we started the real thang.

The balance was something like this:

  • Run a 1/3 of a mile, then do 10 bomb jacks, 15 burpees and 20 pulsating jump squats (half squat, full squat into jump squat = 1), then run another 1/3 mile and do the same 3 exercises / reps and keep doing it until time lol.  We did 4 of those back to back and then took a break to do the following:
  • Partner up at the Verizon by Target – partner 1 runs to rack room shoes (about 1/4 of a mile down) and back while partner 2 does non stop x-crunches (thank you ab app).  The jog was longer than I thought.  1/2 a mile kind of sucked right there.  Sorry not sorry.  65 x-crunches later we switched and partner 2 jogs.
  • From there, we went back to the every 1/3 mile do the 10/15/20 bomb jacks/burpees/pulsating/jump squats until we got back closer to COT.

Ended w/ an all out sprint the length of pet smart / office depot / best buy back to COT.  Props to Pot Hole for saving some in the tank and blowing by everybody.

Final #’s – 3 miles ran, 60 bomb jacks, 90 burpees, 120 pulsating jump squats and about 50-70 x crunches per person.  Not a bad day for a Monday.  Heard heart rates were excessively high which is always a good sign.  Thanks for hanging in there fellas – had a great time leading the pax.  Until next time.

Cha Ching

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A Return To The Corral Which Is Golden

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Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

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BackA$$Wards at the Swamp

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10 #HIM came out to the Swamp on what was supposed to be a rainy Friday in the Gloom. The weatherman missed on that call and we got a warm and muggy morning.

2 Pax, Pothole and MileHigh knocked out a pre-run of 3 miles prior to the #Beatdown. Awesome job guys way to Accelerate.

No FNGs so a quick disclaimer and at 0515 we set off.

Q’drenaline is real and firmly took hold. Mosey might have been more of a slight sprint. Surprised myself as I typically lean to the slower side of mosey. But hey it worked.

Circle Up in the HD lot for COP.

All IC even though I may have forgotten to tell the group, but they figured it out.

15x Cherry/ Weed Pickers

15x Old Man WindMills

15x Imperial Walkers

15x Hillbilly Walkers

On the Fly Switch from Bat Wings to 20x SSH- (There was a reason, I’ll get to it momentarily.)Form up in a line for an Indian Run from the HD lot all the way over to the Tuesday Morning Lot. Considerable mumble chatter down line about the rather quick pace of said Indian Run. Q’drenaline is a Helluva Drug.

The Thang ” BackA$$Ward Doraside

Simply put, a Reverse Dora 4-3-2-1. With a slight change. Instead of a mosey around the parking lot, I had laid out 3 sets of cones w/ cone 3 being 50ish yards from the start.  So, while one PAX exercised the other ran suicides. Being backa$$wards the pax ran the suicide in reverse order. 3-2-1 Here’s the kicker, upon arrival to the cone the Pax did burpees before the return. 3x @ cone 3, 2x@ cone 2, 1x @ cone 1. Not sure why nobody was really excited about that.

Exercises included.

400 Squats-

300 Dips on the curb- The dips on the curb promoted the switch at COP. Legs last longer than shoulders IMHO. I did make up for the change.

200 LBCs

100 Merkins

Each Team Slogged it out. There was some Madonna, and Hottie playing in the background somewhere that must have greatly motivated the group. We finished it up with about 15 minutes to spare.

Super highlight of the morning- As Teams finished up they, took minimal rest and jumped straight in to pickup the teams still putting in work. I saw  PAX run additional suicides/burpees and do additional merkins to push each other to Get it Done and be better. That is what F3 is All About.  Love’d every minute of it.  Thanks MileHile for banging out an add’l 50 Merkins with me to keep the pace going while Corn Syrup pulled the last leg of our suicides/burpees. True Motivator- True #HIM

With Time still on the clock we collected the cones / exercise board and moseyed over to the wall long wall behind Just Fresh. Hold People Chair for 10-20sec then add Seal Claps and OH claps 15-20 IC. Kept the PAX in the PC for 2 rounds of Bear Crawls up the line. Mosey back to COT in perfect time to invite  our brothers w/ rucks to join us for 5 minutes of Mary. They gladly accepted.

On our 6 for PAX Choice Mary.

MileHigh was 1st up and lead some ungodly amount of leg flutters IC. To many to recall and the moans-n-groans around the circle as the count escalated told the tale.

Gets a little hazy after that.  Maybe some of the Q’drenaline had worn off at this point.

Russian Twists/ American Hammers

Freddy Mercuries and at least other 2 ab rippers to bring us to 0600.

Announcements.

F3 Dads Saturday

Prayers and Praises

CornSyrup- Prayers for some personal issues going on in his life. Not OYO Bro! Lutefisk tore his groin on Thursday and will be out a couple weeks. Milehigh Traveling with the fam to the Great White North- Might be smuggling back large quantities of Syrup. Prayers for M’s as school is now completely out across the region. Praise for the accomplishments of DaVinci’s 2.0s this school year.

Ball of Man

Thanks Cha-Ching for the opportunity to wrap up the week with these great Men.

🦆 Out

 

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Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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Olaf is evil

Snowman Celebrates America

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22 Mericans joined YHC at #Abyss for some stars and stripes work.
Disclaimer was disclaimed very well and everyone was clear on my style of “fun” so to get the party started we counted off by twos but since nobody remembers their number we did stars and stripes. Then YHC’s paintrain was opened up and each PAX that was a star was asked to carry a tire carcass and the stripes had to pick logs.

Mosey over to back track and get artistic by making a flag with coupons from paintrain. Wish YHC would have taken a picture of the magnificently heavy flag.

Circle up for some COP/warmup
SSH x 13
Circle of hump x 13

Everyone grab a partner and grab something heavy and make a lap around the track AFAP.

Circle back up for more COP
Suicide squats x 17
Hip slap x 50 (crowd pleaser)

Everyone grab a partner and grab something heavy again and make a lap around the track AFAP.

Last little bit of COP
13 Bropees with high five at the top of the jump.

Now we storm the beaches and charge the back hill in memory of all the great men and women that have died protecting our great country.

One partner grabs a machine gun, aka log, while the other partner grabs a ring of belt ammo for the partner’s machine gun, aka tire carcass, and charge up the hill AFAP.

Starting at the top of the hill, lunge walk down to the middle light then backward lunge walk to the bottom. Then crab walk back up the hill to the middle light then bear crawl up to the top.

Grab all the coupons and rumble down the hill back to the track circle for some ring toss fun.

Broke PAX into 7 fire team columns of 3-4 men each. Starting at the end by the playground first pax up will ring toss tire carcass towards other end of parking lot, then run to where the ring stopped and perform 3 Kraken Burpees. Next man up grabs ring and tosses then chasses and performs krakens and so on until the team reaches the other side. Nobody was seriously injured so we ramp up the difficulty and with it comes more excitement and maybe more danger, remember the disclaimer….Same rules as first trip down but now ring has to be tossed overhead. Now as you can imagine the level of chaos and confusion got pretty intense. I can’t imagine the horror of being in a firefight with my fellow men getting dropped and scattered from a rain of machine gun fire from a superior position. Guys were ducking from other tires being heaved and jumping over their teammates and even jumping over other guys that were not even on their team but somehow there tire rolled into their path so they had to jump over them too, It was mayhem. Nobody died and there were some pretty good laughs so we continued.
All the coupons and logs were then distributed around the oval track for the final exercise. Deep squat expedition was about to start. Everyone started at a coupon around the track. Every time you encountered a coupon in your path you had to stop and perform three deep squats. If there were two coupons side by side, you guessed it, six deep squats for the double coupon. continue around the track until one minute to Endex then jailbreak to COT leaving coupons at the track.

Count-A-Rama,
Name-A-Rama,
Announcements before ball of man for COT with an open moment for PAX to lift up prayers and praises.

Great job by all the men gutting out a physical fast paced good old fashioned American beatdown in celebration of our wonderful nation.

Thanks for the opportunity Copyright to lead and Funhouse for the accountability to get it blasted.

NMM
If anyone has any suggestions or recommendations or comments on how I can offer a better beatdown please let me know. DM me or hit me in the gloom, I would love to discuss. I know that we are very fortunate to be AO rich and have multiple options on where we post each day so I want to make sure I am delivering a beatdown that is worth you unfartsacking yourself for. I don’t think I am alone in striving to serve up a beatdown that checks all of the 3S2T and if anyone has any feedback good or bad let me have it brother. Hit me with the hard truth, I demand it, because we can’t get better unless we get truthful. Here is your chance to work on your Candor, deliver a hard truth to me and let’s discuss like men how to make it better for everyone. I want to represent this region right when I have the opportunity to guest Q downrange so help me make us look good. Get out of your comfort zone and put yourself out there to become a better leader, be vulnerable and learn from the mistakes and analyze the feedback. I can’t wait until next time and I hope you feel the same way.

Stay frosty my friends,
OLAF

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DORA Got Lost at Quagmire

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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”

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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

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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

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

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