Tag: Sasquatch

7th Year Convergence for The Fort

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The 7th Year Convergence for The Fort followed an exhilarating Invergence from the night before.  Hoping to continue that acceleration, the 4 Q’s had a plan to talk about the 4 Skills needed for Virtuous Leadership: Vision, Articulation, Persuasion, Exhortation.

CakeBoss to start us out with Vision: Recognizing advantage and the movement required to achieve it.

Disclaimer and welcome
“Go Hard or Go Home!”

Take off for 100 yard mosey up path, Get in 3 lines – Indian Run across WEP

Break into 4 lines, 2 groups of seal teams -20 seal team sit ups in cadence

Back into 2 lines , Everyone plank – Tunnel of Love (25 guys per line) – Plank series while guys army crawling under

Crowd pleaser for sure!

7 Burpees for 7 Years!

Vision is what I spoke about and the men that saw the advantage of F3 and planted it (moved towards it) in Charlotte, the The Fort and we continued to give it away in Rock Hill & Lake Wylie.

Hand off to Maximus

Articulation: Describing vision to others in a clear manner. Being able to tell others where we’re going and being able to describe that vision to others.

So, with that said, we’re going over to the top of the big hill to start with drill bits:

½ the group goes one direction while the other goes the opposite way

At each white post (drill bit), 10 Jumping Lunges (10 each leg)

10 Jump Squats

Mosey to the base of the other hill, the one with the statue on it:

NUR (backwards run) up the hill

3 Burpees at the top

Bear Crawl down

5 Burpees at the bottom

Hand off to Fun House for the “P”.

Persuasion – The initiation of first Movement.  Convincing people to move in the direction of advantage, abandoning their Status Quo,

YHC gave an awesome yet forgettable speech about Persuasion.  Then the Thang:

Circle Up – Duck, Duck, Goose – One guy runs around the circle the rest of us plank, the next guy goes when the running guy finishes.  Planking excercises were called out: High Plank, Low plank, Mountain Climbers….. Audible called to get the next guy running after 1/2 a lap around the circle of Pax….. Peter Parker, Parker Peters….. Audible called to get the next guy running after 1/3 lap around….. Mak-Tar-Jai, Left Hand High, Right hand high…..Done.  That took 10 minutes!  60 guys is a lot of guys to be running around in circles.

Stay in circle, 5 minutes left, Jack Webb: 1 Merkin to 4 Overhead hand claps.  We got to 8!

Hand off to Pusher for Exhortation!

Exhortation – Incentivizing The Breach Of Obstacles.

Burpees x 10 OYO
Flutters IC x 10
Mosey to a corner of WEP
Burpees x 9 OYO
Flutters IC x 10
LBCs IC x 10
Mosey to another corner
Burpees x 8 OYO
Flutters IC x 10
LBCs IC x 10
Rosalita IC x 10
Mosey to another corner
Burpees x 7 OYO
Flutters IC x 10
LBCs IC x 10
Rosalitas IC x 10
Hello Dollies IC x 10
Mosey to another corner
Burpees x 6 OYO
LBCs IC x 10
Flutters IC x 10
COT
Naked Moleskin – The name-o-rama took forever.  That is a good thing. When 60+ PAX post to celebrate something that has obviously changed their lives, then change is happening!  Thanks to Maximus who put this awesome weekend celebration together!  His leadership is not only Effective (Using VAPE) but he is a Virtuous Leader! (Check out the Q Source for the 5 C’s Virtues of Virtuous Leadership) Can’t wait to see what year 8 brings to The Fort!  More importantly, who it brings!  Time to go EH someone.  See you in the gloom.
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Power 10 Catch Me If You Can

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20 HIM Caught each other in a Power 10 Catch Me If You Can workout with partners

Power 10 – 10 reps of exercise, 9 reps, 8 reps…1 rep

Partner 1 starts with 10 reps of exercise while Partner 2 nurs or runs slow. Partner 1 sprints to catch up, then Partner 2 does 10 reps while P1 continues on.  P2 catches P1 and P1 starts 9 reps, keep going thru 1 rep.  Then start next exercise.

PAX modified some by adding bear crawls or lunges instead of the NUR or slow run.  Some did 10 of each exercise before moving on the 9.  All finished roughly the same time just in time for COT.

DarkHelmet called it “Spicy”

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Monotony is a Choice

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16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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Q v Q 2019

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It is with great pleasure that I am able to announce: the second annual installment of Q v Q is coming this October.

It will be modified slightly to increase the number of HIM in competition. Face kicks will abound as we have eight great Q’s lined up to make YOU better.

Scoring Criteria:

Creativity

Best Use of the AO

Level of Face Kick (AKA Difficulty of Beatdown)

Each PAX attending the workout will score each Q based out of maximum score of 5 points per category (15 points max). The winner will be determined based off of the higher total between the two Q’s.

On the last Wednesday of the month, the four Q’s to advance each week will face off in a ‘menage a quatre of pain’ with each taking on one 10 minute session

Schedule

October 2nd – Jiffy vs Sasquatch (this match up was too good not to repeat)

October 9th – Geronimo vs Shady

October 16th – Cha Ching vs Dirty Harry

October 23rd – Harry Caray vs. Youts

October 31st – The four advancing Q’s from each week will have one 10 minute session each to prove their worth as Best Q.

Format 

YHC will lead the PAX in a standard, warmup lasting 5 minutes. The rest of the time will be split into 10 minute blocks and one of the Qs takes the first 10, the second taking the next 10, the 1st Q has to opportunity to respond, and finally the 2nd Q has their opportunity to respond.

The Q that arrives earliest that morning will get to choose if they go first or second.

After the 40 minutes are up, the PAX will quickly vote, we will carry the 1, and determine a winner.

The winner of each week will also have the pleasure of providing a backblast for Funhouse’s appeasement.

Trophy

These Qs will be competing for a prize that will be on display each week during Q v Q at The Coop.

Q’s are subject to change. Any changes will be communicated by YHC.

May the odds be ever in your favor!

Punch List Out.

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The Ballroom Gets Its Boogie On

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25 PAX  turned out to the Ballroom and boogied down, not in the Boogie Down Bronx,  BUT in Da Gloom:

DISCLAIMER

Warm Up at the B’ball court:

Lots of mumble chatter…….

SSH , Leg Extensions, Low Slow Squats, Arm Circles, Mnt. Climbers, Merkins & a little bit of BROGA!

Next we “boogied down’ to the walk bridge & sat on the People’s Chair for several sets of overhead claps, calf raises, arm dips & topped it off with burpees.

The Thang:

On the football field-25yd sprints in between bomb jacks & merkins 10x each. RINSE & REPEAT. Next CCD & Bobby Hurleys, 10x each in between 25yd sprints. RINSE & REPEAT. Gas pumps & grave yard diggers 5x each was added in because we were getting down to a such a nice boogie rhythm.

Back to COT was announced. PAX protest-We still have 10 more minutes to boogie!! AB LAB was announced back at COT. LOTS of mumble chatter……….

Indian run back to COT, column of 2s.

AB LAB-circle up. each PAX took the initiative & announced a series of box cutters, Freddy Mercury, Flutter kicks & some big boy sit ups to round it out by Little John.

Was so amped to Q I realized no cell phone on hand. Short Sale came thorough with his. Thanks!

Announcements. Prayers & Praises

Want to thank those that turned out to support & allowing me to leadl!  AYE!!

 

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A whole lot of stuff

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11 pax joined in on this muggy morning. Dew point was almost the same as the temperature, which meant we were in for a sweat bath. I got there a bit early to scope out the AO. Harry Carry went off for a solo pre-run (he’s nuts). Then it was 0515, disclaimer was given, pax was reminded of mission/purpose of F3, and we were off towards the back of Nation Ford.

Warmup: SSH, LSS, Windmill, IW, Neck Rolls

Thang 1: Moseyed to front of NaFo and partnered up. We met up with Sasquatch. He was 90 seconds late, but was able to spot us in the dark. P1 grabbed a lifting rock and we walked to the front parking lot. P1 did an exercise with the rock (curls, SQTS, overhead press, tricep ext, bent row) while P2 ran/bear crawled/NUR, side shuffle/ran to the end to complete an exercise (CDD, jump SQT, flutter, merkin, LBC) and then came back to flap jack. A lot of grumbling with the bear crawl from pax, which I expected. But holy cow Sasquatch was like a freaking horse trotting up the parking lot doing his bear crawl.

Enough of this nonsense, rocks were put back where we found them. We got in a single file line for a fellowship paced Native American run to the pull up bars. One catch, the six had to complete a burpee before jogging to the front. Everyone loved that, NOT!

Thang 2: At the pull-up bars, with same partners, P1 did 5 pull-ups and amwrap knee ups while P2 completed 25 SQTS. 3 rounds. Not as easy as I thought it’d be.

Mosey back home for some Mary, which included the Pickle Pounder. Note to self, don’t do PP at this NaFo. Ended with Have a Nice Day, where we star gazed or meditated for 30 seconds on how we can impact someone’s life today.

I don’t get out to F3 on Weds, since the M posts at FIA. I encourage her to go as much as possible, and I feel as though she has benefited as much as I have from F3. Today’s workout was focused on a whole lot of stuff. I have ADHD, I get bored easily, and I don’t have very good memory. So I wanted to challenge myself, to try and lead a workout with multiple exercises to keep us stimulated. Also, a lot of the exercises were not cadence led or partner reliant. It was you versus you, modifying as needed to make it more or less challenging. Everyone did a great job!

Announcements: Invergence, Convergence, Q School in September. Check the weekly newsletter

Lots of prayer requests. Praying for you all.

Thank you for the opportunity to lead!

 

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Back on the Ranch

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Its been a while since I’ve ventured across town to the Ranch for a workout.  Five men and a dog showed up for the workout this morning.  After chatting for a little while, we launched with a jog around the parking lot.  Next, we circled up for the following warm-up exercises:

SSH x 20

Imperial Walker x 15

Windmill x15

Plank Stretches

Next, we moseyed to the school boulder to “Push the Rock”.  Each person had 10 seconds to see if he could push over the rock while the others planked.  No success in moving the rock.

Next, we ran over to the front of the school for a series of exercises:

  • Burpee broad jumps
  • Inch worm merkins
  • Bear crawl / merkins
  • Crabwalk / LBCs
  • Backwards bear crawl / Carolina dry docks

After each exercise, we took a lap around the parking lot.

We had seven minutes left for a series of AB exercises (LBCs, Freddie Mercury, Superman, Rosalita, Hello Dolly)

 

Back to COT

Prayers

Teachers/admin/students/parents preparing for school year

Family Travels

Family Illnesses

 

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Steadfast

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18 Pax posted at the Coop in full representation of 3 solid regions today (Richmond, Fort Mill and Ballantyne). The temperature dropped and it felt like spring again. Wegmans, Skate or Die, Sasquatch and Cici did a pre-run for extra credit. Double Mint put up a strong post as his downpainment before spending the day at Carowinds.  T-Claps to all 18 high impact men that challenged themselves both mentally and physically today. 

The Thang:

Mosey to Sugar Creek Elementary’s Bus Loop

COP: SSH (30x), IW (20x), HillBilly Walkers (15x), WM (15x), Moroccan Night Clubs (15x), Sumo Squats (15x), MC (15x), Peter Parkers (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 8x

Mosey to Sugar Creek Elementary’s Parking Lot: Windsprints (2x)

Mosey to the wall: Wall Merkins 3x, People’s Chair 3x

Moleskin:  

We are constantly feeling good and bad vibes during our journey of life. Life is filled with valleys and peaks. 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 between pride and humility, right and wrong, etc. Remain steadfast and in balance.

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The Coop take 2

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Humid 75 degree morning. Fort Mill, SC Nation Ford High School or better known at 0515 as The Coop.
See and recognize about 10 guys. we have the normal gloom what ups.
0514 rolls around DOAH says hey hope you don’t mind I’ve got a videographer with me. Doing some spotlight piece on wellness for his CO-OP. I say whatever you need to show up is good with me. I give a terrible disclaimer and were off.
Mosey around parking lot with some dynamic stretching here and there.
Circle up warm ups- SSH, Merkins, 6 inch hold, flutter, windmill, peter parkers, mtn. climbers.
Mosey to pull up bars. series of pull ups and merkins
Out to road. Bear crawl down the hill.
Go to the wall. Balls to wall while we work our way down the Pax so everyone broad jumps. Hurry up this hurts.
Mosey to basketball court. partner up 100 merkins, 150 squats, 200 big boy sit-ups. you and your partner hold each other accountable.
a couple guys had to leave early so 10 burpee buyout.
if you and your partner finished early start doing burpees until all finished.
At this point I hope the video guy knows how to fix the sound we had a lot of moaning and complaining.
all finished here up the hill for one last set pullups and then a little burpee buy out also.
COT.
praise for Dark Helmet sister, prayers for bounty hunters friends who had pregnancy issue. Marriages, travel.

Thanks for having me out to Q Punchlist.

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R.O.C.K. in the U.S.A!

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Seven men (and one canine) met at NAFO for a mini-convergence of RPG/Broga and Varsity.
Started at 0500 with Sasquatch leading us in yoga stretches for about 20 mins.
then we split up with three running where Crawdaddy was the Q, and four went with the boot camp/Tabata workout.

For the Runners: the did a 4 mile loop through Regal Manor neighborhood.
For the boot camp/Tabata, we did:

Thang:
Tabata Style workout, Each exercise is 35 seconds, with 10 seconds of rest in between.
A round consists of a set each of: legs, cardio, core, and Arms.
LEGS: Step Ups, Calf Raises, Squats, Bobby hurleys, Lunges
CARDIO: Imaginary jump ropes, Seal jacks/SSH, Mountain climber,s Burpees, Cherry pickers
CORE: LBCs, Freddie mercurys, Flutters, Box cutters, Plank hold (low plank)
ARMS: Derkins, Dips, CDDs, Mak tar jai, Incline merkins
In between rounds we did a short one minute run.

COT

NMM:
Songs of freedom were playing during the tabata rounds.
A couple songs in the playlist could be considered critical of America (i.e. Rockin’ in the free world by Neil Young), so why include them in a patriotic playlist? Answer: America has faults and problems, but the reality is we are still the best thing going on this planet, and we should be proud of that. We are truly blessed in this country.

Music Playlist
Star spangled banner – KISS
We’re an American bad – Grand Funk
R.O.C.K. in the U.S.A. – Mellencamp
Rockin’ in the free world – Neil Young
Fast Cars and Freedom – Rascal Flatts
Born in the USA – Springsteen
Living in the USA – Steve Miller Band
American Woman – The Guess Who

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