The Q still recovering from Kiawah did some run/walk laps at TCES while Rad, NASA, and Router went for a run to Alcatraz and then joined for a few laps at the school
20 pax made it out to the golden corral for some bootcamp, ruck, and run. Rad had a good showing for what looked like a heavy ruck.
A proper disclaimer was made (thanks to dark helmet’s Q school) and we mosied around HT for cop.
COP
SSH x 25
Morracan Night Clubs x 20
Imperial Walkers x 20
Low slow squats x 15
Merkins x 15
Peter Parkers x 25
Windmills x 15
The thang
Mosied over to the front of HT and bear crawled/crab walked to the first cone for four cotners, breaking it up with 10 merkins and 20 LBCs.
Four Corners (three rounds)
1st cone with Cindy – OHP x 25/ Bent over rows x 25/ Curls and tricep extrnsions x 25. Nomad got angry and smashed a block.
2nd cone – Burpees x 10/ Burpees x 10/ Kracken Burpees x 10
3rd cone – Squat jumps x 20/ Lunges x 20/ sumo squats x 20
4th cone – Seal jacks x 30/ Plank jacks x 30 / Bomb jacks x 30
Finished with wall sits with everyone doing one more kracken burpee down the line, and a failed attempt at BTTW by YHC who ate pavement, and finally 10 minutes of Mary led by all nine PAX.
COT
Announcements
As usual, read your newsletter. Upcoming Icebreaker in York, the Rooster in Rock Hill, and light and heavy rucks. 2nd F at fort mill BBQ at noon.
70 Men came today to burn calories so they can eat whatever they want the rest of the day. Ok, maybe that was my reasoning, but most came because the know in order to get better, even in being Gratful, it is best when being challenged by your brothers. We all came to get better and realize this great thing we have called F3 and give thanks!
Santini Opening with warm up both physically and mentally with some leadership principles
Split off into the various groups!
4 went for for a Run
Mozy to the front of SFES, high knees, toy soldiers, Butt kickers, and Knees to chest.
Mozy to front of SFMS, circled up…Side straddle hop, Merkins, Cherry Pickers, and Moroccan Nightclub
Mozy to SFMS bus loop …high knees, toy soldiers, Butt kickers, and Knees to chest.
Circled up.. Flutter Kicks and Low Slow Squats, America Hammer and Low Slow Squats, Merkins and Windmills, mountain climbers and windmills
Mozy to back of SFES, circled up…Peter Parker’s and Side Straddle Hop, Plank and windmill, shoulder taps and Low Slow Squats, LBCs and Moroccan Nightclub
Then rinse and repeated the above sequence…before joining the other groups at COT
Lil E—Bootcamp Q
Mosey to the parking lot in the rear of school and circle up. SSHs, Imperial Walkers, Windmills, Squats
The thang
10 cones set up in a line spaced about 10 paces apart. Each cone had an exercise and rep count on them. Do exercises on the first cone and run a lap of the parking lot. Once you complete the lap do the first cone and the second cone and then run a lap. Repeat this adding the next cone until all 10 are complete. Here were the exercises in order from first to last:
Burpees x 10
Bombjacks x 10
LBCs x 25
Merkins x 20
Jump Squats x 10
Flutter kicks x 40
CDDs x 20
Lunges x 20
Mtn Climbers x 20
Monkey Humpers x 20
Majority of the pax finished in the Lunges lap with a few speedsters out in front on the mtn climbers. Mosey back to the front of the school for some Freddy Mercury’s and Rosalitas.
After that met up with the Moderate and Black diamond groups for COT.
Everyone put out great effort today and really pushed themselves.
Witch Hunt—Black Diamond Q
Not even a trip to the hospital the night before with a pregnant wife could keep me away from this Thanksgiving workout. Shout out to Royale and Cha Ching for stepping up to help me out. Luckily I made it and we put in work.
We stared by counting off by 4 creating 4 teams.
Each team will compete to complete as many burpees as possible in 2-minutes with a catch. You can only do 10 at a time before you most complete 20 reps of ab exercise. 2 rounds:
1.) Burpees with LBCs (Somehow Bounce House was able to do 50 burpees. That dude is not human.)
2.) Burpees with Knee Tuck with crunchy frogs
Winners plank while losers perform 10 Kraken Burpees.
Blood was flowing so we moseyed to the hill by the middle school for some broken down burpees. Catch was that we had 20 minutes for everyone to complete. If everyone doesnt finish within the time then group does 25 Burpees.
With some great teamwork by the Pax everyone completed within the 20 minutes so no penalty was given.
I attempted to have Backdraft give us a 10-count however he responded “There are no 10 counts during the Black Diamond.” So no 10 count and a quick mosey back to the parking lot for the 10 Minute 100 Burpee Challenge:
Complete 10 1-minute rounds of burpees in the following set scheme. Any time left over in the round is yours for rest. (typically PAX finish the set between 25 and 40 seconds)
Rd1- 8
Rd2- 9
Rd3- 10
Rd4- 11
Rd5-12
Rd6-12
Rd7-11
Rd8-10
Rd9- 9
Rd10- 8
Total – 100
Amazing work by all the Pax. I didn’t pull any punches with this setup for the Black Diamond and the Pax took it on without hesitation. We all survived and are better for it.
Thanks to Ginsu and Cake Boss for the opportunity to lead.
Warmup: Slow mosey with high knees, bear crawls, lunges and merkins.
The Thang: Moseyed to TCES baseball field for a ‘low to the ground’ beatdown. Tour of bases 3x for 20 reps each with burnout after each rotation.
Creep 1st Base 2nd Base 3rd Base
Tour 1 – Bear Crawl Box Cutters Merkins Donkey Kicks,
Home Base Beatdown – Metallica’s ‘Creeping’ Death Song,
( Sphynx Plank up and down for intrumentals to ground roll merkin for lyrics ),
Creep 1st Base 2nd Base 3rd Base
Tour 2 – Crabwalk Flutter Kicks Diamond Merks Thrusts,
Home Base Beatdown – Metallica’s ‘For Whom the Bell Tolls’ song,
( Kneeling Standup Squats for instrumental to Carolina Dry Docks for Lyrics )
Creep 1st Base 2nd Base 3rd Base
Tour 3 – Sphynx low crawl, Hello Dolly’s Wide Merks Side Thrusts
Home Base Beatdwon – Metallica’s ‘One’
( Honeymooners to Crab dips with Jack Webbs in between ).
Discussed the topic of the month “Control” and to release things we cannot control and drive hard for the things we can and are called to do.
Prayers for all those with ailments especially local cancer survivors, patience and guidance to honor equality for women, and for Routers family as he travels.
Announcements: FishStix 5k fundraiser, the Green Beret foundation charity.
The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain. YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.
Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:
SSH x25
Mountain Climbers x20
IW x20
Windmills x10
Low Slow Squats x10
Run Stance Switch x10
Mosey between the buildings and circle around to the south side of HT to find a cone. Partner up:
WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)
Cone 1
1 burpee to 4 run-stance switch
Repeat with 2 burpees, then 3 burpees
>> Bear crawl to 2nd cone about 20 yards away
Cone 2
1 big boy sit up to 4 american hammers
Repeat with 2, then 3 big boy sit-ups
partner wheelbarrow to third position
Cone 3
1 box jump (or step up) to 4 dips
Repeat with 2, then 3 box jumps
partner wheelbarrow to fourth position
During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot. Seems there was a snake on the ground near where he was exercising. Whether it was actually alive is not known.
Cone 4
Jack Webb – (1:4 ration) for 3 reps
Run around to cone 1
For round 2 of the cones, we did reps 4-6 at each station.
Mosey to the wall on the south side of HT parking lot for to Dora with your partner
Merkins – 100
LBCs – 200
Squats – 300
Back to COT
Great work by the pax. Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time. It was also great seeing Cobra Kai at a boot camp! Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side. Thanks to Decibel for scheduling me to Q. Look forward to next time!
Thanks for the reminder from Fishsticks on my Q. Don’t Q as often as I could but I definitely need a reminder system in place.
Weinke ready to go, no sandbags, no cones, but arrived early and placed a basketball on the court behind the school and a flag in the front. 7 arrived really wanting to do a lot of Burpee Miles, or so l thought.
No FNGs but many PAX that I need to get to know better. Very quick disclaimer and we…
Jogged warmup lap around parking lot with buttkickers, high knees, side shuffles and crossovers (find a line and cross that line as you jog…left, right, left, etc.)
Circled up for: SSH, squats, merkins, ‘active’ supermans, flutter, merkins, windmills and the always funny to watch goof balls.
HIt the wall for 3 rotations of people chair/an exercise/sprint to stop sign in front of school and back. Second rotation of p.c. was one leg holds. The exercises were calf raises 3 x 10, squat jumps 10, 1 leg squats.
Back to playground with 5 stations, partnered up and rotated…. Station 1: Bench Dips, 2: Bench Derkins, 3: ground pullups using playground apparatus, 4: “L” hang for approx. 30 seconds then ran to 5: each PAX had to hit a foul shot, max 3 shots.
*** The plan unbeknownst, and not told, to PAX was to count the missed free throws and end the workout with that number of burpees. Unfortunately, we later ran out of time. ***
Approx. 10 minutes of a Burpee Mile on front ‘track’. Burpees Miles are intervals of: timed sprint/timed jog/burpees over a designated time. IE. sprint 30-60 secs, jog 2-4 mins, burpees (whatever time and # burpees is desired). Today’s improvisations were: approx. :15 sprint, :45 sec jog but with alternating exercises: burpees, in place run lunges (Iron Mikes), bomb jacks, ranger merkins.
A little core at the end. Flutters, V Ups, partner crunches at 90, 45, 0 degrees.
Circled up and discussed monthly theme of leadership. There are always opportunities within F3 to lead or assist lead. Whether it be Q’ing, helping another PAX with an initiative or taking on your own project. Just do it and PAX will follow and help. As a leader, look for those who are demonstrating their willingness to help and ask them to become a leader in whatever it is you are doing.
Prayers for F3 Pale Rider from Augusta (per C-Span) and for hurricane victims. Donate to Colombia mission-turned Florida assistance PAX with water, diapers, etc. Senator Tressel is collecting underwear for Harvey victims: https://f3thefort.com/2017/09/04/393968/
Thanks all for posting and the opportunity to lead! And post those BB’s…apology shout out to Lake Wylie for a missed Quagmire BB!
11 men arrived at the park, with 1 FNG in tow. Change Order and Copperfield had an alternate plan to run the Tega Cay hills.
Fishsticks began the workout with a warm-up jog around the neighborhood.
Circled up for COP
Plank Stretches
SSH x 20
Imperial Walker x 20
Windmill x10
Hello Dolly x 10
Moroccan Night Club x 20
Mosey to the field for some partner exercises at each corner of the field
Elevated push-ups x10 – feet on partner’s back
Single arm lifts x10 – Lift partner up from ground with one hand
Dips x 10 – Partner 1 in plank position while partner 2 dips
Merkin claps x 20
Rinse and repeat two more times OYO
Jekyll takes the Q-
Mosey around backside of Alcatraz with a head fake to “the hill”. Stopped for some seal jacks and plank jacks before having Sparkplug lead the pax to the coupons.
Taking our brick we pick it up and put it down several times in the form of curls, squats, lunges, shoulder press, tricep extensions. Bonsai looked like he was lifting cobble stone. That dude big.
Split off to team 1 and 2. Team 1 on wall for sits and team 2 race across field, scale the outfield fence, run up the mulch hill and do 5 bombjacks- race back to wall. Flapjack. 2 more rounds throwing in BTTWs and Wall sits. Sparkplug continues to be a no quit leader. #inspiration. Falcon Crest almost had nonscheduled reassignment surgery getting up and over the fence.
Putting coupons back at home base we moseyed to the field for Jack Webbs and Lt. Dan’s. Crowd favorite here- especially the LT. Dans.
Great effort by all. Triple Hate- FNG Baywatch was a welcome surprise. Nice job Router. If you are still wondering- Shady has firm backside that provided a great bench for YHC.
Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him.
Birdcage thought it would be a great idea to play soccer (futból) on Saturday with his co-workers. Soccer is a smaller, more nimble man’s game as it turns out, and he jacked up his knee/ankle, so he reached out and I took the Q. It’s been a while, but it’s like riding a bike… a painful, burpee and pull-up filled bike… That’s a terrible bike. You shouldn’t buy it. It’s probably very expensive for one thing, and why would you want a bike that caused you that much pain? Plus, no WAY are you winning that sprint triathlon you signed up for with a bike like that… It’s basically useless… you’re an idiot.
0515, disclaimer, then off we go… Warm it up Kris… I’m about to…
Circle around the main lot to the Band Practice Field
– Windmills x 10
– IW x 10
Cross the band practice field and weave around the drop off lane to the roundabout
– Richard Simmons x 15
– Moroccan Nightclubs x 15
Mosey to back parking lot
– Merkins x 20
– CDD x 20
Mosey to behind dumpsters
– Squats x 25
– SSH x 25
Mosey to pull-up bars, and now the fun begins… (that was a mile, btw)
Partner up, size always matters.
There will be an exercise at the top and at the bottom of the hill. There will be a different method of travel up the hill each time.
ROUND 1:
– Each partner does 15 pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– 30 Flutters (partner cadence)
– Wheelbarrow back up the hill (switch as needed) ROUND 2:
– Each partner does 15 idiot partner pull-ups*
– Run down the hill
– Rosalita x 20 (partner cadence)
– Wheelbarrow up (switch as needed) ROUND 3:
– Each partner does 10 burpee pull-ups (if one is waiting, it’s people’s chair)
– Run down the hill
– LBCs x 20 (partner cadence)
– Bear crawl up the hill ROUND 4:
– Each partner does 15 idiot partner pull-ups or 10 negative pull-ups
– Run down the hill
– Dying Cockroach x 15 (partner cadence)
– Backwards bear crawl up the hill (or just run if we are too smoked)
Then we did a little Mary by the pull-up bars until it was time for an all-out sprint back to COT.
NMM: As always, it was a pleasure to lead. I’ve started ending all my Q’s with an AYG back to COT. Bones (Tunis Hunt from LKW) quoted someone as saying, “When your mind thinks you are done, you have 40% left (or you are only 40% done, or something like that). The point is, all of the times that you think that you just can’t hold on anymore, you can’t push any further, you can’t withstand any longer, the fact of the matter is, there is more in the tank. Make it happen out there, men…
Cool morning at the Golden Corral with 20 men in attendance for ruck, running and boot camp activities. The group split up evenly with two getting in some extra miles running. After a brief disclaimer, we moseyed to the back parking lot for the following warm-up exercises:
SSH x20
Imperial Walker x20
Moroccan Night Club x20
Plank
Windmill x10
Next, we took a short jog to the top of the parking lot for some partner exercises. First partner, ran up to the cell tower and performed 10 bomb jacks while the second partner performed the following exercises:
CCDs
Flutter Kicks
Burpees
Our workout was disrupted by the passing garbage truck carrying a potent mixture of foul smelling trash. A few almost lost their breakfast.
Next, we ran to the church parking lot for a round of Doral 1-2-3.
100 – Squats
200 – LBCs
300 – Merkins
we finished with 50 Moroccan Night Clubs and two rounds of step-ups.
