Tag: Olaf

Downpour with Roxanne at Laces In

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This morning was supposed to be very wet, and again the Weather professionals got it wrong. Knowing the anticipated challenges, I prepared a weinke that would allow for a covered area. And….not a drop of rain. Had to make some audibles on the fly to make sure the PAX got a good sweat in. To my surprise, 9 HIM showed up for the morning’s beat down. Only vets were present so I delivered a quick disclaimer and off we went.

 

Mosey to the main parking lot taking a left turn immediately because it was too windy for Trucker…mumble chatter champion. Completed the mosey and circled up in front of the drop off area near the front of the gym.

 

IW x 20

SSH x 25

Windmill x10

Overhead claps- x20

Happy Jacks- 5 rounds

MNC x10

Seal Jacks- x15

 

PAX headed over to the curb, lined up across and turned and faced the parking lot.

I spent a little time here sharing with the PAX about a recent pledge brother that took his own life last week. With that came a challenge, to think about Men that you can be impacting that need your support. Whether you think it is annoying or not, there are men out there that are desperately seeking another man to pick them up. All it takes is an additional call or text, anything to let them know you are thinking of them.

 

Ok, with that in mind, the PAX were instructed to do suicides to the fourth line with a numbered space. When you reach the 4th number perform the exercise listed and then run back. Hold a plank for the 6.

 

Round 1- Merkins x10

Round 2- CDD x10

Round 3- Burpees x10

 

Continued with the message to the PAX to make sure it stayed in the front of their mind during the workout. Reminding them that if it’s them that is struggling to not go through it alone.

 

Next Mosey was to the breezeway area at the football stadium.

 

Circle up. I had prepared a little Roxanne workout in anticipation of the downpour that didn’t happen. After some brief fumbling with the technology, off we went.

 

Roxanne, you don’t have to…- flying squirrels

 

In between- The Pax were doing Seal Jacks.

 

This got the blood going! Of course I am a sweater, but there some extra puddles around me during this. It looked like the PAX were enjoying it as well.

 

Immediately after the song, we jumped into the Deck of Death.

 

Spades- CDD

Hearts- Monkey humpers

Clubs- Plank Jacks

Diamonds- wide arm Merkins

Joker- 5 burpees

 

We made it through about ¾ of the deck and the runners joined us for the last few.

 

Back to COT

 

Announcements– Newsletter

 

Praises– for the PAX who showed up. I was reminded this morning that being in the gloom makes a positive impact on our daily lives. This does mean you necessarily have to participate in the workout if you are on the IR. I encourage PAX on the IR to show up with a partner and walk and enjoy some fellowship.

 

Prayers-

 

Bonsai’s Wife’s grandmother

Cyclops Dad

The family of my brother whose life ended too soon

My wife’s student who passed away

Injured PAX

Marriages

Any I missed

 

Additional thoughts on challenging us as men and fathers to enjoy the moment and practice patience as best as you can.

 

Mental Health- I will repeat this over and over, you are not alone. Engage, ask, and reach out. If not, this is just a workout.

 

 

Thanks for the opportunity and for showing up on this rainy day.

 

 

Frat Boy

 

 

 

 

 

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Keep It Together

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15 PAX checked the weather report this morning and found that the pending rain storm was fiction.

The Thang

Mosey around the HT lot to the back side of the auto supply store for COP.

  • IW
  • Windmills
  • Potato Pickers
  • Monkey Humpers
  • Hillbilly Walkers

Mosey up to lot beside Walgreens for “The Rollercoaster”.  Simple routine for the PAX:

  • 30 Second Exercise
  • Lap Around the Lot (Walgreens and Jersey Mike’s)
  • 60 Second Exercise
  • Lap Around the Lot
  • 90 Second Exercise
  • Lap Around the Lot
  • 60 Second Exercise
  • Lap Around the Lot

Then we repeat… basically so it looks something like this:

90   #   #   #   #
60  # # # # # # # #
30 #   #   #   #   #
Exercise Duration
BTTW 00:00:30
Flutter 00:01:00
LBC 00:01:30
Squats 00:01:00
Burpees 00:00:30
American Hammer 00:01:00
SSH 00:01:30
Merkins 00:01:00
Bombjacks 00:00:30
Peter Parker 00:01:00
MNC 00:01:30
Parker Peter 00:01:00
Mountain Climber 00:00:30

Mosey back to COT for around 2 minutes of Mary.

NMM

The goal of today’s workout was to have all the PAX pushing together.  Often when we get into “routines”, we have some pax finish and others who do not.  Today’s goal was to keep it all together, so instead of reps, we essentially did AMRAP for time.

 

Announcements:

  • Nessie next weekend
  • Sometime in November will be a convergence with a panel about life lessons from the recent HTL.
  • Read your Newsletter

Prayers up for Marriages, Kids, and Sickness and Suffering.

 

Honor To Serve.

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OLAF’S Inchworm Suicide at TheSwamp

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Disclaimer was disclaimed and a short mosey was started…. Or so the unsuspecting PAX thought.
So plan is to mosey around the whole outer prerun loop of Rivergate stopping every tenth of a mile to perform an exercise all together in cadance. Once we make it back to Best buy it’s everyman for himself for the next loop. But where does the Inchworm Suicide come in? Glad you asked. Instead of going from one cone to the next you must first go back to the previous cone before proceeding. So start at Best buy and jog to stop sign going towards home depot. Free space ten count, lucky you. Go back to best buy then return past free space and to next cone at turn into homedepot garden section. 10 SSH cadance count style. Next back to cone for free space 10 count then to wall beside Target for 5 over the wall jumps. U get the idea so to save everyone some time bc reading is hard I’ll just list the remaining exercises and post a picture of the workout summary map.

10 burpees to start the party,
Free space 10 count,
10 SSH,
5 wall getovers
10 Merkins,
5 Suicide squats aka goldilocks squats,
10 Chacha merkins,
5 Regular squats,
10 CDD,
5 lunges,
One other uperbody exercise,
10 burpees to end the party.

Warm hugs as promised to all surviving PAX at COT.

Over 4 miles logged by most, suspect the front runners got closer to 4.5miles. Great work gents and thank you to @ChaChing for the opportunity to lead. Until next time
Stay frosty my friends!
Olaf

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Steadfast

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Observations:  13 Pax posted for a hideous workout at Quagmire. Today’s workout looked better on paper but still successfully completed the Board Of Pain. FNG Zoolander fit right in with the mumble chatter. #EPIC

The Thang:

Mosey to Home Depot’s Parking Lot:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x), Windshield Wipers (15x)

Mosey to Kohl’s Parking Lot.

The Buffet Of Pain included the following  exercises. 

  • 100 Yard Dash
  • Jumping Lunges (Double) 
  • Big Boy Sit Ups
  • Wide Arm Merkins
  • Jumping Squats 
  • Burpees
  • American Hammers (Double) 
  • Carolina Dry Docks
  • Donkey Kicks 
  • Flutter Kicks (Double)
  • Dips
  • Diamond Merkins 

COT

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

 

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A wee bit of everything at Pantheon

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Unbelievable. Amazing. Has it REALLY been almost 4 years since YHC first posted to that fear-inducing AO known as Pantheon? What little I remember from that first WO was cursing the Q’s name (the evil Double D) and, more importantly, CSPAN coming alongside me and taking my mind off the merlot that was oh soo close to coming up. #The Full FNG Experience.  This is such an awesome AO that I wanted to include a little bit of everything.

The Pax seemed game for the plan. Mumblechatter was minimal but there was some grumbling and groaning. Mission accomplished.

WARM-UP: Mosey with Toy Soldiers, High Knees, Butt Kickers, Power Skips

COP around the flag (starting with The Pledge of Allegiance):

  • SSH * 25
  • HILLBILLY WALKER * 15
  • Merkins * 15
  • Squats * 15
  • Diamond Merkins * 15
  • Windmills * 15
  • Wide Arm Merkins * 15 (Initial grumbling & groaning ensued)
  • Mountain climbers * 20

MOSEY to AMPHITHEATER

JACOB’S LADDER- (7s) BEAR CRAWL UP, RUN DOWN-BURPEES  & SQUATS

Thoughts on FAITH: 3 f’S in F3 – 1st F is the Magnet, 2nd is the Glue, 3rd is the DYNAMITE. IT’S A BELIEF IN SOMETHING LARGER THAN YOURSELF. WHEN MEN OF FAITH COME TOGETHER FOR A COMMON CAUSE, THE RESULTS ARE AMAZING. DON’T GO IT ALONE

MOSEY to Basketball Court

Partner up:  opposite side of court, suicides on foul lines and meet in the middle for partner hand slap merkins.  15 reps, 3 rounds. Suicides, meet middle for partner Giddy Ups (crowd pleaser) . 5 reps per partner, 3 rounds, Suicides, meet middle for partner-assisted Sit-ups. 10 reps per partner

MOSEY to playground for a modified DORA – Partner Up- 50 Swing Lunges, 200 Bombjacks, 300 -LBCs Partner runs to end of the b-ball court & back

Mosey To wall- BTTW, then 5 Seal Jacks each Pax while the group does Peoples Chair.

COT: Olaf came running out of the gloom to join us at the very end. Must have been doing a brisk pace since he seemed to be on the verge of splashing last night’s dinner. But good of him to join.

NMM: Triple Claps are not sufficient to express my gratitude to Bing, Howitzer and Fish Sticks for staying on me to try out this thing we call F3. More like triple triple claps. I’ve tried to #give it away since that day and have told anyone who will listen what a game-changing moment that has been for me.

Thank the Good Lord that we ended up in this corner of the world known as The Fort. Home of many Highly Impactful Men. One awesome consequence – my 2.1 Pigeon is wanting to post more often. As a father, being exposed to this brotherhood is a great thing for my son. As we walked to the car to leave for the workout, he asked “Is this workout going to be hard”?   Well, yes, son, that’s part of what makes this F3 engine run. Sure seemed hard enough to me. What a great morning. Thanks to Bear Grylls for the opportunity to lead.

Short Sale out.

 

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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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Olaf is evil

Olaf deck of death at the FireAnt

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Disclaimer was disclaimed and we were off for a short warm-up mosey around the parking lot. @chaChing would have been proud.
A few hip and lower back hula-hoop dance moves before starting the real party.

The Thang:
Olaf’s deck of death,
a modified version of the famous Cadre Cleave crowd pleaser.

Each PAX drew a card from the deck and completed the exercise based on the cards suite and the rep count was determined by the value of the card. Instead of face cards being all a value of 10 we started with
Jacks=11, Queens=12, Kings=13, and Aces=14

Exercises were as follows:
Spades= 8 count bodybuilders
Clubs = Flutters, only count one leg, (right leg then left leg equals one), double-count I think? and don’t forget the ruck press
Diamonds = Thrusters, proper form required, (Ruck starts horizontal under the chin with elbows out, squat until elbows touch quads, press until arms fully straightened overhead.
Hearts = Overhead Single Leg Lunges. (right leg, left leg, equals one).

For added excitement, there were two jokers mixed into the deck. When pulled everyone stopped in the middle of the set and grabbed a tire carcass out of the back of my couponmobile, and shuffle a lap around the soccer field.

For the second joker, we added some cute little pieces of wood in addition to the tire carcass.

Everyone had a great time and we all learned a little bit about playing the hand we are dealt in life.

Thanks for the opportunity Router,
Stay frosty my friends!
OLAF

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C

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So it is almost a week later as I write this.  Better late than never I guess. Hopefully I can recollect most of what happened!

It all started with the usual disclaimer and then a quick lap around the parking lot.

I’m not much for warm ups, but did to some this morning.  Certainly some windmills, merkins, squats, SSH’s.

I then got my speaker out for  a little fun.  Since I have been working my way through the Exicon and we would be doing the letter C today I play a song called Alphabet Aerobics, and made everyone go from Merkins to 6″ holds every time he began rapping a new letter.  The song is just over 2 minutes, but you felt it!

1st routine: The Cycle

We moseyed to the baseball field and started at home plate

  • bear crawl to 1st, 3 burpees, crawl bear to home
  • bear crawl to 2nd, 6 burpees, crawl bear to home
  • bear crawl to 3rd base, 9 burpess, crawl bear to home
  • bear crawl to home, 12 burpees, crawl bear to home

This one always sucks.

2nd routine: C.L.I.M.B.

We went to the hill and did the following exercises:

  • Ran down the hill
  • Crab Cakes, Lunges, Imperial Walkers, Monkey Humpers, Bombjacks
  • NUR up the hill
  • The increments were x2 so it started with 1, 2, 3, 4, 5 and then 2, 4,6,8,10, etc.
  • We did this 4 times and x2 on the exercise count each time.

3rd routine: Catch me if you can

Mosey back to main lot and partnered up.  You all know how this one goes.  I called out various exercises and Partner A did them, then caught their partner who was NUR’ing, rinse and repeat.  We did 4 reps of this and I called out a new exercise each time.

I can’t remember what we announced or prayed for, but we did!

Thanks for the Q O’Reilly!  It is always a great time Q’ing here!

Until next time,

FLUX

 

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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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Beach Ants

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6 PAX made it out for the GORUCK beach challenge at the Tega Cay beach club’s volleyball court.

The challenge:
20 Flutters (with press for EC)
30 meter bear crawl w/ ruck drag (about x1.5 length of court)
20 Russian twists
…for six rounds of sandy fun.

Finished up with a mosey up the road and back to COT.

Talked about the new AOs coming to the region. The 3 mile+ bootcamp sounds fun. Read your newsletter.

Thanks Router for the opportunity to lead and shame on me for taking so long to write up a really short backblast.

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