I forgot how dark this AO is to start so was surprised when I felt like I didn’t recognize any of the pax that came to work this morning. We had 9 in all, including Ryan the FNG (EH goes to Bubble Boy). Gave the standard disclaimer and reminded him not to worry, that the hardest part about today was done before this workout started. He made it here.
We moseyed around the big loop at the school, made our way to the parking lot out back and did an ultra fast warm-up:
From there we headed over to the corner of the first playground, underneath the light pole. Informed the pax I’d give them an exercise and rep count, we’d do that at the starting line, and then run to each light post and do the same thing for 10 light posts, then run all the way back to the starting line. I seem to forget every time that the distance of 10 light posts is pretty dam far.
First leg – 5 burpees per light pole (50 in total)
Second leg – 10 big boys per light pole (100 in total)
Third leg (the worst) – 15 jump squats per light pole (150 in total)
2.6 miles later we were running out of time so we did the final leg with merkins x10 per light pole. We did 8 light poles to get us to 80 reps in total, then hustled back to COT.
Ryan the FNG got the hook-up based on a lack of creativity this morning – “REAPER”.
Prayers were said for marriages, kids, travel safety and those dealing w/ sickness. Thanks for the letting me come and take the lead Jekyll. Had a great time sweating it out this morning in what felt like 90 degrees at 5am. See y’all in the gloom.
Cha Ching
Yeah, I strained my groin at The Fort on Saturday. Yeah, it was still sore this morning. But it ain’t just every week that Jekyll asks you to Q at THE Colosseum. Could not cancel, no siree Bob. And when Atticus and Pusher told me they were coming? Well something special had to be drafted up.
Beautiful crisp morning it was after a nice rain last night. An all-star PAX rolled in and after a quick disclaimer was issued, we were off. As best as I can remember it, this is what we did.
The Warm Up
Brisk run through the car pick-up line and COP in the back B-Ball court lot. We basically did about every exercise that popped into my head IC in no particular order:
Now we were warmed up and ready to move to light pole ally for the fun stuff. As we walked that-a way, I had Fusion and McGyver give us an Apache 10-count. Who brought you out, how long ago, where’d your name come from? Always enjoy this and always learn something new. More to come on this.
The Main Event
At first light pole, 5 burpees
Second light pole, 5 burpees + 10 big boy situps. We added an exercise and 5 reps at each pole.
3rd + 15 merkins
4th + 20 squats
5th + 25 LBC
6th + 30 overhead claps
7th + 35 mountain climbers
8th + 40 side straddle hops
I was pleased to hear Stang lament how terrible this was. Mission accomplished! We did another Apache 10-count, this time with FEMA. Did you know he’s from Baton Rouge, Louisiana and that’s how we got his name? Did you know he went to school at Louisiana Tech University? Did you know that’s where I went to school?!? Very cool.
Next another quick mosey back to the school to the half brick wall. People’s chair in tight formation while the first in line burpee broad jumped to the other end. I always like doing this to critique everyone’s burpee form and jumping distance. It’s the little things, people.
Time running out but still time for some quick Mary. Back to the blacktop curbs for 3 rounds – flutters, Freddy Mercury, and American Hammers.
Closing thoughts
Not much in the way of announcements / prayers. Get engaged in Q-Source (great material BTW) and push yourself to attend a 3rd F event or two this summer. You might just like it and you probably need it. I know I do. Prayers for patience with summer break kids and safety on vacations. Thanks Jekyll for the opportunity to Q! Hate you had to miss due to work travel but we’ll catch you next time.
Flat Tire
Another saucy morning for the PAX at footloose. Slight mumble chatter as YHC assessed the group. I had a plan but could I pull it off was the question. Gave a brief intro and disclaimer and we were off for our 5 second mosey which caught everyone off guard. Mental preparedness is key. We started out with…yep you guessed it Broga. Thanks to Sasquatches excellent training I learned a few things over the last couple of years on Broga. Threw in a few other warmup items like windmills, SSH, blah blah blah.
On to the meat and potatoes. First order of business was to assign a number to each PAX and an exercise which went fairly well considering a bunch of dudes early in the gloom. Kicker was if they forgot their number or exercise we’d do burpees. I don’t think we did any surprisingly enough.
Off to our first location down by Ft. Mill COG. Plan was to start at #1 and go through 13. PAX with number would run up and down the stairs while rest of PAX did exercise. Simple enough.
Imperial Walkers, Cherry Pickers, Merkins, LBC’s, Calf Raises, Carolina Dry Docks, Flutters, Squats,
Shoulder Taps, Mountain Climbers, American Hammers, Seal Jacks, Freddy Mercury.
Off to another set of stairs where we rinsed and repeated again. Ran back to Shovel Flag for 1 more round to finish up with COT.
Thanks Beacon for the opportunity.
Today started out like any other typical slow burn, rainy and cold (or so it seems)! That didn’t deter four HIM from braving the elements and getting better in three aspects of life (physically, mentally, and spiritually).
Warm Up –
Slow mosey to Lowe’s lumber pickup (dry spot)
Stretching – Right over left, left over right, cherry picker and calf extensions
Seal Jacks X 20
LSS X 20
SSH X 20
The Thing –
Mosey to the parking lot in front of Charandas. As the rain intensified we thought about reconvening at 5 pm for some queso and margaritas, but we pushed on for some five corners action:
Corner 1 – Merkins – Run to corner 2
Corner 2 – LSS – Bear Crawl to corner 3
Corner 3 – LBCs – Lunge walk to corner 4
Corner 4 – Jump Squats – Bear Crawl to corner 5
Corner 5 – Wide Arm Merkins – Run back to corner 1
Three rotations – 5 reps, 10 reps, and 15 reps at each station.
Next up – Jack Webbs – 1×4 to 28 arm raises
Ab Lab –
LBCs x40
Freddie Mercury x25 each leg
Rosalitas x20 each leg
Hello Dolly x20 each leg
Dying Cockroach x15 each side
American Hammers x15 each side
Mosey the perimeter of Lowes back to the COT
Finished up with prayers and praises, BOM, and some 3rd F at Chicken and Wisdom.
Always a pleasure leading and look forward to seeing everyone in the gloom.
– Fusion
As with Hurricane Florence, the PAX poured into the Colosseum in anticipation of the destructive forces YHC was about to deliver.
Mossy to small teacher lot at entrance of school for COP:
Windmills (lots of great mumble chatter about starting with these from Pusher)
Imperial Walkers
Slow Squats (more mumble chatter about the irregular counts)
Elbow Plank March
Moroccan Nightclubs
Merkins
Mossy to top of hill for hill repeats towards SC 160:
run to each light post (realized there was only 3, so audible to include 2 imaginary light poles), partner up each round with a different partner to push each other
round run was 20 LBCs each
round two was 20 Squats each
round three was 20 merkins each
round four was 3 burpees each
20 Big boys sit ups before running back to COT and at each light pole do 2 burpees
Before COT complete hello dolly and heels to heaven
As i mentioned during a 10 count, PAX need to lean on their life partner or a PAX to help survive through hurricanes and rough times. Life can not be controlled, you need to let go of control and trust in the LORD to help you through the storms.
As always, an honor to lead.
Trucker
The MESSAGE:
It was an honor and a privilege to Q a second time in a week. There were 8 PAX that came out for a humid beat down at Footloose. I was sweating before the end of the disclaimer but at least it wasn’t raining. The theme of the workout was presence. Several PAX shared what presence meant to them and I discussed making the decision to actually be present so that your presence can have a positive impact on the people in your life.
After a quick CoP warmup (Windmills, Cherry Pickers, Monkey Humpers, Low Slow Squats, Over Head Claps) it was time to mosey down to the Church of God parking lot. We circled up and worked on arms, legs and abs between laps around the church that included a trip up and down the stairs each time.
The THANG:
First lap around building w/ stairs then
Second lap around building w/ stairs then
Third lap around building w/ stairs then
Fourth lap around building w/ stairs
After the 4th lap around the church we moseyed back to First Baptist for a few minutes of broga before the CoT. In the end we were all a little bit stronger, a lot sweatier and I for one was blessed to have gotten to know a few of my F3 brothers a little bit better.
Thank you Beacon for the opportunity to lead, enjoyed it tremendously.
28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28
“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8
61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!
The Thang:
| # of REPS | Exercise | COLOMBIA PAX MEMBER | TOTAL REPS |
| 1 | Merkin | Bonsai | 11 |
| 2 | LBC | Bubba | 20 |
| 3 | Squat | Cake Boss | 27 |
| Here from PAX on their WHY | |||
| 4 | Burpee | Crawdaddy | 32 |
| 5 | Inch Worm Merkins | Elvis | 35 |
| 6 | Sumo Squat | Fire Marshal Bill | 36 |
| Here from PAX on their WHY | |||
| 7 | Bombjacks | Flat Tire | 35 |
| 8 | Overhead Clap | Italian Job | 32 |
| 9 | Leg Raises | Mr Bill | 27 |
| Here from PAX on their WHY | |||
| 10 | Lunge Hops | Sir Topham Hat | 20 |
| 11 | Donkey Kicks | Trucker | 11 |
YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.
Peace Men
Cake Boss out!
If you’ve posted at the Colosseum, you know Jekyll guarantees it’ll be worth your time. So for all the future Q’s of this AO, the nation looks forward to you keeping the streak alive. Several weeks ago I had the opportunity to post with our brothers in Huntersville/Lake Norman and got absolutely smoked on a Wednesday morning as we spent much of the 45mins pushing cinder blocks around while bear-crawling the parking lot. It was way too painful to keep to myself. After all, we’re supposed to give it away, right?
With a little pre-hype on the machine yesterday, 21 brave souls joined me at The Colosseum and after a donation from Bonsai, I was able to ensure we had enough coupons. Little did I know that you can’t give some of these guys nice things because their way out of doing the workout is to break my blocks.
Once all were accounted for, we moseyed to the bus parking lot for an abbreviated wind mill and stretch session. This was purely at Santini’s request but wasn’t frowned upon by anyone. After all, when you get a request from the guy that EH’d you into F3, do you really have a choice? After that 2mins, we took off for the back entrance road which just so happened to be the launch point of Jekyll’s horribles last week. Some assurance was necessary as people got a little anxious while we stood there. I guess the memory was still fresh from the previous week.
At each light post, 10 SSH and 10 Freddy Mercury’s. Once you hit every light post, bring it back to the start where you get your form called out by none other than CSPAN…hmmm, seems ironic!! We love him anyways.
Now that we got that out of the way, mosey back to my truck where we begin the next chapter. Like a jewelry dealer opening their trench coat to show his watches, I opened the tail gate to reveal 25 cinder blocks. Oh, it’s on now. Grab a block and line up in a straight line with the basketball hoop. I also learned that for those speedy folks out there (that’s you, Tesh), I need to be very specific with my instructions.
Round 1:
10 Burpees
20 Carolina Dry Docks
30 Squats holding the block
Bear Crawl pushing the cinder block to the line at the other basketball hoop.
Round 2:
10 Bomb Jacks
20 Flutter Kicks with a Press
30 Bicep Curls
Bear Crawl pushing the block back to the start
Round 3:
10 Diamond Merkins
20: Deadlifts
30: LBC’s (with or without the block but seriously, is there really an option?)
Bear Crawl pushing the block to the other hoop.
Round 4:
10 Toe Touches (with or without the block)
20 Lunges (20 each leg)
30 Shoulder Press
Bear Crawl pushing it the block back to the start
Circle Up:
Staggered Merkins (6ea side)
Flutter Kicks w/ the press again
Ended with more bicep curls
As a Q, it is great to hear all the chatter but to then have that followed by the moaning and then…silence as the PAX are trying to stay focused, that’s affirmation. Great job to the guys and special T-claps to the next level’ers (Dark Helmet, Trucker and Bonsai) for throwing the ruck on during this. The original workout had a ruck or weight vest involved so I respect you for going that rout. I will join you with the ruck next time. The bear crawls pushing that block while wearing a ruck…that’s memorable.
Prayers:
Upcoming graduations, appreciation to the PAX for checking in on us and holding us accountable, Badger.
Jekyll…I thank you.
Until next time.
Maximus
Accountability – Are you pushing yourself when no one is looking? What do you plan to gain by getting up at 4:30AM? Be true to yourself!
Disclaimer – Not a professional, modify but hold yourself accountable, no lawsuits.
Slow Mosey around 2 churches and Town Hall.
Warm Up:
20 SSHs, 10 Windmills, 20 MNCs, 10 Mountain Climbers, 5 Merkins
The Thang:
Slow Mosey to the 4 Station Square
4 Stations are marked by cones with written exercises on them. Divide into 4 groups and mosey to assigned cone. Cone #1 sets the pace with 20 Seal Jacks in Cadence. During the cadence the other three groups are as follows; 2) Merkins / Plank, 3) Air Chair, 4) 6 Inches. Once cadence is complete Broad Jump to next cone. Continue until cycle is complete.
Round 2: Same set up but cone number 1 will start with 20 Mountain Climbers in Cadence, when this is complete mosey backwards to the next cone.
10 count
Mosey back to FBC and line up on right side of parking lot.
Lunge Walk 20 yards – 7 point Hip exercise (Right Hip) – 7 point Hip exercise (Left Hip) – Lunge Walk 20 Yards (I think the hip exercises started some interesting mumble chatter)
Bear Crawl 15 yards – Crab Walk 15 yards – mosey to end of lot (repeat going back)
Toy Soldiers 20 yards – Downward Dog 20 count – Dying Cockroaches x20 – LBCs x20 – Freddie Mercury’s x20 – Big Boy Sit Ups x10 OYO – (During this series is when I discovered the mumble chatter had a lot to do with something about every star is Uranus and it’s very gassy) Honeymooner 20 count – Toy Soldiers 20 yards
Slow Mosey around parking lot
COT
Strawberry Fest sign up, Cannoli run, prayers for folks in the hospital, employment and various stresses of life and how we handle them – Bassomatic led us out.