Tag: Rebel

Not Naked, Not Afraid, Just a VQ with a Crew

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Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…

Started with the 5 Core Principles & Disclaimer, then got right to it.

WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1

THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s

Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)

Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light

Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.

Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).

I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!

Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!

HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!

MARY: Yes

ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.

COT: Praises & Prayers all around.

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Mr. Hugh Midity

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I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly  downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.

The Thang

Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining  from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.

 

COT
Prayers for Decibel son Noah and his recovery

 

 

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Yard Work Completed!

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WARMUP: SSH, Imperial Walker, Merkins, Rebel Merkins, Cherry Pickers, Stretching, M Nightclubs, Low slow squat.
THE THANG: Hill work (5’s) Squats and Burpees. Followed by Bear crawl with Merkins up the hill!  Mosey over to the benches on the bus line with a mini DORA completed. ( 50 Derkins, Dips, and Squats) 10 reps each partner while other partner planked.  Mosey down to Football field for some 100 yard work stopping at every 10 yd line for a mix of exercises.  Back to COT w 2 mins to spare.
ANNOUNCEMENTS:  CSAUP discussion
COT; Wrapped up w prayers, graduation for kids, time-away from kids and remembering how much our kids and family mean to each of us.
Nice work!

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WEP full circle.

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WARMUP: 15 SSH and 5 windmills while waiting on NASA.
THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of the hill corner. 15 monkey jumpers at the bandshell. As many laps as possible.
MARY: none.
ANNOUNCEMENTS: bethel mens shelter tonight. Blood drive.
COT: spud took us out with a beautiful prayer. Very thankful for my last Q here. And overall thankful for the men of F3 the Fort for making me the person I am today.

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Pushups With Running Tour De Ft. Mill

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WARMUP: Chest stretches, MNC, Arm Crossover Swings
THE THANG: Moseyed around WEP and side streets and stopped periodically to perform the following exercises: 30 merkins, 30 IC flutter kicks, 30 squats, 5 burpees. Completed 6 stops total. Total mileage 1.5 – 2 miles.
MARY:
ANNOUNCEMENTS:
COT: Spoke briefly about how brothers should come along side each other to help during difficult times whatever they may be. Closed with various prayer concerns and giving thanks to God for the blessings he bestows on each of us.

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You should be dancing, yeah

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WARMUP:
Mosey to the running tracks
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey on the Running track
Mosey to Second basketball court, lungewalk back
Mosey to Second basketball court, Toy Soldier walk back
Sprint to the second basketball court, lungewalk back.

Mosey to the parking lot to one of the four pain stations, mosey/brisk walk between them after completing listed exercises. Rinse and Repeat.

Pain station # 1:
25 Mountain Climbers
25 Plank Jacks
25 Squats

Pain station # 2:
25 Merkins
20 Lunges
25 SSH

Pain station # 3:
25 Calf raises
50 Skipping without rope
50 LBCs

Pain station # 4:
15 Freddie Mercury

MARY:
(PAX Choice)

Flutter Kicks
American Hammers
Freddie Mercury
Gas Pumpers
Carolina Dry Dock

ANNOUNCEMENTS
COT

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Lost and Found at Clydesdales

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We ran. 10 launched, 10 landed, but one got lost a little and NASA went for a drive after COT to retrieve him. He was not far from COT when found.
Route was 160 to Baxter’s Market St.
– Left onto Market St
– Left into Baxter Y
– Take trail behind the Y that takes you to Sixth Baxter Crossing
– Right onto Sixth Baxter Crossing up to Sutton
– Left on Sutton
– Left on Sam Smith
– Left on Harris St
– Left on Munn
– Back to COT

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The Slo-burn climbed a ladder or two

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14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching.  The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor)  -four corners were the destination.  ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner.  We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count.  The mode of transportation was greeted w some groans from the group.  Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners.  The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round.  The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day.  Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

 

 

 

 

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Chute the Ladder

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WARMUP: Mosey, SSH, IW, HW, yoga, mosey, Shoulder Tap, Peter Parker, Parker Peter, yoga, bear crawl

THE THANG:
We moseyed around and hit two circuits. Also did a bear crawl, some wall sits, Australian Mountain Climbers, BTTW in there along the way.

Ladder Circuit
(we got this one in 3 times):
50 mountain climbers (left and right is one)
40 jump squats
30 flutters
20 jumping lunges
10 hand-release merkins (in cadence)

Pull-ups and Burpees
(only did this one once at the WEP playground)
5 pull-ups (called up and down from a dead hang)
10 burpees (6-count done in cadence)
4 pull-ups
8 burpees
3 pull-ups
6 burpees
2 pull-ups
4 burpees
1 pull-up
2 burpees

MARY: Happy Hour called some LBCs in cadence. Rebel called a 6-inch hold with crunches.

ANNOUNCEMENTS:
4/30 convergence & invergence
Welcome FNG: Peanut Butter
Welcome PAX from F3 Chattanooga: Toe Jelly.

NMM: Remember who is at the center of your concentrica. It ain’t you. And it ain’t the PAX around your either.

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