Tag: Sasquatch

Hills, more hills, and some remembrance

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With spring break starting and Longshanks having part of the Q I didn’t know what type of crowd would show up. With Easter being the next day and this week being very reflective for me personally, we tweeted out about some Easter trivia and before I knew it we had several of our more scholarly PAX HCing so I went back and tuned up the questions. It was great to a solid collection of PAX ready to go when start time rolled around.

Longshanks led us thru some SSHs and Wind-mills while Sasquatch finished getting dressed. Once he was ready Longshanks took us behind the park to the bottom of the big hill for a Longshanks style warm-up. Partner up for a Dora 1-2-3. 100 Merkins, 200 Squats, & 300 LBCs, other partner is running about 3/4 way up the hill and back.

After everyone was ‘warmed up’, we moseyed back up the hill to playground. Again with Easter being the next day I worked up some questions about the events leading up to Easter. 4 questions per station, 3 stations, and exercises accumulated at each station.

  1. At the last Supper, who did Jesus say would deny him 3 times before the cock crowed twice? Peter – 5 Pull-ups
  2. After dinner they walk to the Garden of Gethsemane , when Jesus goes off to pray what does he ask Peter, James & John to do? Not go to sleep – 5 Pull-Ups, 10 Dips
  3. In the Garden, how to Judas identify Jesus to the guards? Kisses him – 5 Pull-Ups, 10 Dips, 10 Derkins
  4. What was the name of the Jewish group that initially condemns Jesus? Sanhedrin – 5 Pull-Ups, 10 Dips, 10 Derkins, 5 Burpees

Mosey over to small hill

  1. When Jesus is initially brought to Pilate, who does Pilate then send Jesus to? Herod – 10 Monkey humpers, run up hill and back
  2. Pilate nor Herod can find anything to convict Jesus of so Pilate asks the crowd if they want to free Jesus or a criminal. What was the criminal names? Barabbos – 10 Monkey humpers, 10 squats, run up hill and back
  3. What is the name of the location where Jesus was crucified? Golgotha or Calvary – 10 Monkey humpers, 10 squats, 10 lunges, run up hill and back
  4. Who was voluntold to carry the cross when Jesus was unable? Simon of Cyrene – 10 Monkey humpers, 10 squats, 10 lungers, 10 calf raises, run up hill

Mosey over to parking lot

  1. When Jesus was crucified, at noon what natural event occurred? Sky went dark for 3 hours – 3 line suicide
  2. Who took Jesus’ body down, wrapped it, and place it in the tomb? Joseph of Arimathea – 3 line suicide with 10 Plank Jacks at each end line
  3. Who was the 1st human to see Jesus after he rose from the dead? Mary Magdalene – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line
  4. How many days did Jesus stay on Earth before ascending to heaven? 40 – 3 line suicide with 10 Plank Jacks at each end line and 3 Burpees at each start line: waited on all PAX and we did 40 SSHs

Longshanks finished us up with about 3 minutes of Mary.

PAX went 100% on the questions. There really wasn’t going to be more exercises if they didn’t answer a question correctly but I was impressed nevertheless. Hopefully everyone got a good quick recap of the events that occurred but also got a solid work-out. Always an honor to lead this group. Thanks Smuggler for the opportunity!

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We Have Something Good Here

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The faithful grew to 10 this week, some new, some old, but the buffet of pain has been a common stay. Starting off at 0500 is a Q’s dream as it provides ample time to deliver the Pax some pain.

A call was put out the night before for the PAX to bring some 65lbs or their weapon of choice, and all kinds of coupons showed up.

We did a warmup COP style and went off to the track. I promised out P200 PAX that the running would not be excessive, but I would not have been present based on past experiences, so I am sure it seemed like a mountain to them. Great courage on coming out and working through the post P200 pain.

First up was The Looney.
We ran a warm up lap to clear the track of debris and moved benches, lonely cones, and general trash off the track where our dreams came true.

7 400 yard sprints round the oval at AYG pace. After each lap, 20 yards weighted lunge. The book called for 65 lbs, but all shapes and sizes were had.

After we hit 4 rounds, it was all down hill, although I am not sure the breathing was any easier. We then proceeded to the Brenton with our remaining time.

The Brenton was 5 rounds of 30 yards bear crawls, then broad jumps back with 3 burps after each set of 5 jumps. In succession, this ended up as a killer. Great way to spend 10 minutes of your life right there.

At that point, we were on our way back to COT. We finished with peer led ab work. Did we care about the 6 quitting time? NOPE, The Honey Badger said to have all PAX lead, so we ended at 6:03.

Thanks men for the opportunity to lead. Wegmans is on Q next week.

COT.

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The Coop – Sweetness all around!

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5 min till launch and the cars started rolling in. The PAX of The Coop are like the John Dally of F3…..they just show up and go!

Sugar Daddy took the lead for the warm up. The football stadium was open and so we utilizied the comfortable turf for COP. Dark Helmet was coming in hot, so we made sure we counted loud enough for him to locate the PAX.

Sugar Daddy did a great tradition warm up and then added a plank series to work our shoulders with some multiple taps. I felt like pre-school all over with Head, shoulders, knees and toes….. Was a great move and added to the coming meat of workout and not being able to use our arms the rest of the day.

YHC took over and did a little dynamic warm up back down the football field.  Mosie  to the pull up bars for a mini Murph written on the ground. Since being asked to Q, got to go to a quality no thought but painful plan.

  • Take lap down to Sugar Creek Playground and back
  • 50 Pullups
  • 100 Merkins
  • 150 Squats
  • 30 Calf Raises
  • Take lap down to Sugar Creek Playground and back
  • Airborne’s Hip Exercises
    • 7 exercise moves with each leg…..real crowd pleaser!

COT

Prayers for all the PAX and many things going on in life

Crawdaddy mention the Reading opportunities at Paradise…..make an impact Mondays and Wednesdays

YHC talked about Worry and Anxiety and how we are working ourselves to reach retirement and accumulation of stuff. With these goals they can cause stress when they don’t meet our expectations. We need to find contentment and joy in the work we do and see we work for a higher purpose than leisure…..which will lead to joy……less stress. Phil 4:19 Sky Q provides!

Thanks Sugar Bug for lead!

Cake Boss out!

 

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We got our 28+ at The Colosseum

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We had a total of 28 guys in The Fort region post yesterday (Monday, Feb 26) amidst the rain so I threw out the challenge of getting 28 men out to the Colosseum this AM. With some help from Jeckyll, Pusher, Ginsu, Cha Ching and a few others, we got that done. The PAX made it even better when that was just the boot camp number as we totaled 31 with our 3 runners included.

I can not even begin to tell you how humbled I was to see headlight after headlight roll in and to have 27 other guys run around this AO at 0515 with me. As Assassin mentioned in COT, we do in fact know how special it is to be blessed with the opportunity to be out with the PAX on just another Tuesday morning. To see some faces out there that I haven’t seen in quite a while was great. With the chatter that ensued, I knew I had better bring it.

So after our disclaimer and the departure of the Pathfinder runners, us boot campers jogged to end of the back parking lot. We counted off to our number of 27  at the time and dropped down for a 2min plank followed by a 2min reverse plank. Well 90 seconds into that latter plank, we had a masked ninja run up to join us for our lucky number 28. That ninja also goes by the name STRAIGHT UP  and man, it was good to have him join us.

1/2 of 28 equals 14 Burpees so that is what we did followed by 28reps of the following:

Dying Cockroach, Boats & Canoes, Jumping Lunges, Jump Squats, X&O’s, American Hammers, Monkey Humpers and Squat Calf-Raises

We partnered up for:

Partner 1: Run to the 1st speed bump and back
Partner 2: Diamond Merkins then flap jack

Partner 1. Run to the 3rd speed bump and back

Partner 2: Merkins then flap jack

Partner 1: Run to the gate that was no longer in existence

Partner 2: Carolina Dry Docks or some ab work then flap jack

Bring it back to the GHMS side of the bus parking lot and circle up for some coupon work.

Begin with the 30lb Ruck and 35lb Kettle Bell on opposite sides of the circle. When the coupon came to you, 10 bicep curls of your choosing while the rest of the PAX cycled through Freddy Mercury, Rosalitas and Flutter Kicks.

COT

Announcements: Read that Sunday email containing your F3 Newsletter. New AO launching from Regent Park. Includes (br)yoga, run and coffeeteria  (contact Cake Boss or Sasquatch) every Friday. Don’t forget about the drive for 218 FNG’s. Reading center opportunity (service).

Prayers/Praises: Flat Tire’s new promotion, Straight Up’s wife is feeling better and S.U. is back with us. Cornerstone’s daughter Emma had her last chemo pill last night and will be ringing the bell soon. Ginsu’s daughter took her first steps yesterday. Jeckyll’s son is now a Boy Scout and Jeckyll has now handed over the leadership. Prayers for Mr. Clean and his desire to be out in the gloom. Prayers for Squeaky for what he is facing right now. Praises for reconnecting with my daughter.

Thank you again for coming out in the gloom.

Maximus

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Running the Lights with Classic Rock

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I haven’t Q’d at the Ranch in quite a while so I thought it would be fun to use the field and light poles in a circuit training of sorts.  It is always a decent change in pace when I can carry around a phone and speaker to add a little life to the party.

Started with a mosey to the back of the school and began with a warm-up of SSH, Moroccan Night Clubs, Imperial Walkers, Hillbilly Walkers and Windmills. We then mosey back to the front light poles along the field.  There are 8 poles so I planned on 2 exercises per pole 50 seconds on and 10 second rest with 10 seconds after them to travel to the next pole.  I hoped to make 2 circuits of the field.  It all hit the fan right off the bat when I actually started on a light pole from the parking lot not the field.  Thankfully in my incredibly observant nature I realized this 9 light poles later and since I’m easily adaptable I was able to handle this wrinkle of an extra pole like the champion I am… The action went like this

-Merkins

-Squats

MOVE

LBS’c

Donkey Kicks

MOVE

-Dips

-Mountain Climbers

MOVE

-Side Straddle Hops

-Nolan Ryan

MOVE

-Box Cutter

-Plank Jack

MOVE

-Lunges

-Peter Parker Merkins

MOVE

-Dry Docks

-Bobby Hurley

MOVE

-American Hammers

-High Knees

Confusion about how an extra pole appeared, Then just MOVE anyway

 

After 2 cycles we mosey to the lot for COT, announcements and prayer.  Always and excellent AO and appreciate the opportunity.

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Repeating Til We Get It Right- Groundhog Day Style

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It was an awesome day for an F3 workout! Temperature in the 40’s. Had rained, but wasn’t currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday and pretty importantly, I woke up this morning on the right side of the grass (The top, that would be the top side).

There had been a little hype on the tweets prior to this workout. That may have been initiated by me, but with Beyond on the other side of the Fort, I was hoping to forestall any of the PAX who might have been tempted to make it a Fartsack Friday. If I wasn’t Q, I might have been tempted to make it a Fartsack Friday. Instead, I promised some hard work, some fellowship and maybe even a message to boot.

I’ve been noticeably absent from posting at Varsity for several months. This may be especially puzzling considering Varsity is about 3/4 mile from the house. Not that I haven’t been posting on Fridays, quite to the contrary. I’ve posted nearly every Friday since September, but at the other HS in town for slinging KBs. Gotta plug here for the Hive. Come on over for a month of Fridays and see if you don’t get stronger. I know I did. Just putting it out there.

I wasn’t sure what to expect for numbers what with so many other good options. That said I filled up the war wagon with a stack of gear and planned for a few or lots of PAX. When I arrived at the AO the second thing I noticed (first, that it wasn’t raining) was that the pile of cinder blocks that have resided at this site for, quite literally years, went MIA in the last 3 days. Oh, the disappointment. So, hairburners and block drags are off the menu for this morning. I hope all the cindys find their way home…

The Thang

Mosey to the bus loop. Then repeat, to start off our theme for Groundhog day.
Circle up by the HS for a bit of the COP.
20 X GoofBalls IC
10 X Merkins IC
30 X Morrocan Nightclubs IC
Front-Back-Go drills until the Q called stop
Mosey to the back of the JROTC building where the main event would be.

In the fashion of the Bill Murray classic Groundhog Day, we did everything AMRAP style. Hopefully until we get it right. The important thing is that you keep pushing at each station.

Timer = Carry the 60 lb sandback to the bottom of the hill, around the first parking lot island and back, then everyone switches stations
1. Pull-ups -Big rubber bands available for some help.
2. Battle rope
3. 30 lb upright row
4. 2 x 30 lb dumbell thrusters
5. 40 or 50 lb KB swings
6. Jump rope
7. 2 bucket farmer carry
8. 30 lb slam ball

500 watt work light
USB speaker for the tunes

I think everyone made about 3 rounds and it was an Awesome Day!

NMM

During the beginning mosey I asked the question Phil Connors (Bill Murray) asked in the movie. “What would you do if you were stuck in one place and every day was exactly the same, and nothing that you did mattered?” While, I don’t think that any of the PAX feel exactly that way, sometimes we can feel like we aren’t having the impact that we’d like to have. I challenge all the PAX to initiate that change that will get them out of that comfort zone and give them the opportunities to have that influence that they need to have as leaders.

Geronimo! Out

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#218in18 Kick-off Convergence BackBlast

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76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Good In-vest-ment of time at the Coop

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13 PAX with 2-3 pre-runners, 1 Ruck from Dark Helmet, and 1 bright green vest from YHC joined in this suddenly balmy 45F temps, after deep freeze past several days. Several PAX mentioned YHC’s vest (runner jokes), and was removed quickly for being too warm
Mosey in a big Loop around parking lot
COP in big parking lot
  • SSH
  • Windmill
  • Moroccan Night Club
  • 4-count Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter
  • 10 Count Honeymooner
Mosey to Concrete football field
Partner up
B.O.M.B (no S – that comes later)
Partner 1 – Exercise
Partner 2 – Run to 50 and Back
  • 50- Burpees
  • 100- Overhead Claps
  • 150- Merkins
  • 200- Big Boy Sit-ups
PAX griped and also encouraged each other through this. We made it through and got better
Mosey to Wall for the “S” (Wall “S”its)
  • PAX Wall-sit while 1 PAX down line in Wave:
    • Burpree
    • 2 Merkins
  • 30 Dips on Curb OYO
  • 30 Calf raises on Curb OYO
Mosey in a big Loop around parking lot
Mary
  • American Hammers
  • Flutter Kicks
  • Freddie Mercury
  • Dark Helmet’s Body Destroyer (aka just laid there for 10-count)
  • Protractor
  • LBCs
Birdcage needed .09miles on his Garmin, so we Mosey another lap back to COT
COT
  • Nomad – be thankful. We’re always thankful at Thanksgiving and Christmas. Lets be thankful for 2017, but also be thankful for 2018, and expectant for what is to come.
  • Praise / Prayer – Dark Helmet’s sister has come out, so hopeful for progress
  • Prayer – Squeaky’s daughter has mono and has to be home for 1month

Great AO, Great Pax. Great in-vest-ment of YNC’s time!

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There 5 HIM waiting to push some speed for need chairs but Dark Helmet went AWOL.

Gave the disclaimer and did a standard warmup.

The thang:

Start in the upper left corner of the parking lot do 10 Merkins then run to the middle of the parking lot and do 20 squats. After we ran to the far end of the parking lot and did 10 LBCs. Repeat the whole way down the parking lot, doing the same exercises on the same sides of the parking lot.

After we happened upon the pull up bars. We held a wall sit while one person did five pull-ups and we went down the line. Rinse and repeat.

Next we did the same thing but did 15 squats while holding the wall sit. Rinse and do one more set with pull-ups.

Next we lunge walked halfway down the hill towards the elementary school. Called upon Band Camp for an exercise which he called out the Wolverine. Lunge walked halfway up the hill and did two more sets of wall sits and pull ups.

Head back towards COT for some Mary.

Thanks to Sugar Bug for the opportunity to lead. After this leg workout, I’d wish my hamstrings would’ve snapped off my legs.

Wegmans

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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