Tag: Senator Tressel

Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

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I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

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#RPG

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11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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Too much work at Golden Corral

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Here’s what the bootcampers did after the ruckers took off with Wild Thing.

Dynamic Warmup around parking lot

Then COP

20 SSHs – 20 MNCs – 10 Slow Cotton Pickers –

10 WA Merkins – 20 Moun Climbers – Yoga – 15 Plank Jacks

 Partner Up

 Dora 1-2-3

100 Burpees

200 Sumo Squats

300 SSHs

While other partner ran around the parking lot triangle

 To Fort Mill BBQ Lot

11s with Bear crawls

11 WA Merkins

1 Bomb jack

Run backwards to start

I had 2 other evolutions on the Weinke, but I miscalculated on how much 11s would suck with the distance and number of bear crawls.  Most of the PAX got to 11, but it hurt!

During our 10 counts I shared some quotes and insight that I’ve been gathering from my most recent reading, Jordan Peterson’s “12 Rules for Life.”  The rule I reviewed was Rule #8 : Tell the Truth – or at least Don’t Lie!

Attached are the quotes:

Tell the Truth or at least Don’t Lie

An honor to lead…

-Royale

 

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No Saggy Middles @ The Ranch

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PAX: Wegmans, Cable Guy, Senator Tressel, Decibel, Jiffy, Geronimo, Funhouse, Cake Boss

16 PAX showed up to The Ranch on a relatively chilly morning. 7 joined Dark Helmet for a BEYOND workout… the remaining fools joined me (Sasquatch) for a lesson on core… and it was hard. -Hardcore- It is in my nature to look around and see how people move, and oftentimes, it’s sloppy- too many SAGGY MIDDLES or rears to the sky. Focus was to perform several of the exercises we do day-to-day at bootcamps (i.e. peter parker, plank jacks, etc *see below) and to do them with GOOD FORM. Maintain a flat lower back that is aligned with your upper spine and buttocks. Think about pulling your navel up in towards your spine. Any plank-type exercises (including Merkins) should be performed with your hands aligned directly below your shoulders for optimal stability… any other position will compromise the shoulder joints and take away from CORE strengthening. No SAGGY MIDDLES!

The Thang

Front Plank during long disclaimer

Dynamic Warm-up on the Field
Knees to chest / High knees
Heel to butt / Butt kickers
side shuffle / side shuffle other way
Inch worm / bear crawl

Mosey to Playground Parking Lot

Circle-up
Imperial Squats
Static Lunge with Moroccan Night Club
upward dog/downward dog
Mountain climbers
Peter Parker
Parker Peter
Elbow Plank Jacks

Mosey to Playground and Partner-up
Sit-ups holding feet x20 and switch
Toes to bar x10 (Partner 1) and supermans x10 (Partner 2) then switch
REPEAT x3

Mosey to front of school
Bench Jumps x10 (Partner 1) and Curb Burpees x5 (Partner 2) switch
Wheelbarrow ~30 yards and then switch
REPEAT x3

Mosey to COT and MARY

Announcement/Prayers
Honey Badger officially opens Monday at 5AM NAFO.
RPG on Fridays at 5AM Food Lion Parking Lot for some Broga and Run is a thing.
Prayers for family and friends suffering with cancer.
Attend CAH workouts, especially since new kids are showing up.
Still need volunteers for Strawberry festival booth.
Witbeck Golf Classic begins tomorrow but you have until April 22nd to sign up to join the league and play round 1. Message Wegmans on the Twitter machine for more information.

Thank you, Jiffy, for the opportunity to Q at the Ranch. Thank you, Dark Helmet, for not stealing my thunder and having everyone go BEYOND. Good lesson from him. Check out his Backblast when you get a chance.

–

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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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Laces: Super 21 on Maundy Thursday

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Laces In:

Slight Mosey to student parking lot

Warm Up – COP
SSH x20
Imperial Walker x10
Hillbilly Walker x10
Windmill x10
Cherry Picker x10

Mosey to Band Practice lot

Super 21s (variation) – Inspired by JWOWW’s VQ at the Hive which used a deck of cards and got me thinking about 21. Then I found Super 21s listed in the F3 Exercises………I wondered why I hadn’t done these before in a workout. Turns out doing Super 21s makes it difficult to raise your arms later…..like days later.

1 merkin to 1 low slow squat
repeat to 10 reps of each
Flutters x21
11-13 reps of merkin/LSS
Hello Dollys x21
14-15 reps of merkin/LSS
Freddie Mercuries x21
16-17 reps of merkin/LSS
Lap around the Painted Lot
18-19 reps of merkin/LSS
Box Cutters x21
20-21 reps of merkin/LSS
Rosalitas x21
(Total of 231 merkins and squats)

Slight mosey to side of Ceramics Studio

Found some curb – stretch calves
Calf raises x21
Wall Sits (slight discussion of the brass technique of multiple tonguing: generated a good deal of mumble chatter)

PAX mentioned (sarcastically?) that if we just did 19 more merkins, we would reach 250. With the challenge laid down, PAX completed 19 merkins and 19 low slow squats. (Total of 250 merkins and squats: except for Trucker who complete 280 and added that to the Name-o-rama so YHC wouldn’t forget.)

Plank up – Because Abiding (see note below) requires flexibility:
Honeymooner to Down dog variations
Stretch out the legs
Leg raises in down dog
One leg plank
Knee taps to elbow x5
Knee taps to opposite elbow x5
Repeat with opposite leg
Pigeon Lunges
Butterfly stretches
Seated forward bends (i.e., touch your toes sitting down)

Mosey back to COT
American Hammers x21

The word for the month is abide. Abiding in God is active alignment of our will to the Lord’s. This is opposed to “the dude” passively abiding in the Big Lebowski. I gave a brief message about how we can abide in what is happening around us or we can strive to abide in God. The word is not a passive acceptance our circumstances, at least not in a scriptural sense.

We also discussed, while sitting against a wall, how I approach my (music) studio teaching at Winthrop. There’s practice dedicated to maintenance/growth at technical elements and the physical skills required to play the instrument (this is how triple tonguing came up), and then there’s practice learning assigned repertoire. Practicing only repertoire means the physical skills needed for new piece/work must be learned from scratch…..every time. Having a set routine for maintenance and growth means the fundamentals on the instrument are already in place, i.e., you’re in shape. At this point, learning repertoire is simply a matter of applying skills you already possess.

My short (5 months) time with F3 reminds me of this model. A routine to develop ourselves (physically, mentally, emotionally, spiritually) so that when we encounter challenges (repertoire) it is only a matter of applying skills we either already posses or are honing. One of the hardest parts of each workout for YHC is leaving the comfort of the bed for the gloom. Yet we are all on this planet (its own form of gloom) called to seek God’s purpose for us and abide in that. I’m grateful to have shared this morning with PAX doing just that . . . . even if that means YHC can barley raise his arms to type a backblast.

Not sure what happened at Laces Out. . . . I’m assuming they ran and can currently lift their arms.

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Laces In/Out 2018.11

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This is the 3rd of 3 Qs where I’m catching up on backblasts…  I’m pretty sure I owe someone a thousand burpees by now.  I apologize.

Mosey to band practice lot for some leg work.

I did an extended warmup that us much out of my typical, because I planned sprints, and everyone pulls something during sprints so lack of warmup was not going to be anyones excuse.
SSHs, Windmill, Jimmy Carters, Wide leg stretch left/right, squat stretch groin, downdogs and honeymooners… Next toy soldiers 30 yards, mosey 70.  Buttkickers 30 mosey 70, did this 3 times…

Now for sprints, split into two teams of 6.  Split into groups of 3, 40 yards apart.  Relay race, 1 man per team running at a time per team.  (This took until the 3rd round to get right…  I’m pretty sure some would be clinically prescribed Aderol if sent to take a standardized test.)  When the last man comes in I yell out a random exercise and then we do it all over again.  We did this 7 times.

Mosey back to the parking lot for 6MOM from the Fort’s own JWoww.

 

I don’t know what the runners did… ask them.

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Clubhouse Tour

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It was a very active morning around Runde field.  The baseball diamonds were being groomed for upcoming tournament games.  There was also a large contingent of F3 runners participating in a 10 mile tour of Tega Cay.  After a quick disclaimer, we headed down the road to the clubhouse.  We stopped at the tennis courts next to the tallest flag in the area and performed the following warm-up exercises.

SSH x 20

Imperial Walker x 20

Windmills x 10

Merkins x 10

Plank Stretches , Downward Dog, Honeymooner

Next, we jogged over to the front of the Glennon Center.  Smuggler joined us after searching the hills around Runde looking for us.  We each took turns bear crawling up and down the steps while the others performed squats (Rd 1) and leg lunges (Rd 2).

Next, we moseyed to the driving range to enjoy the scenic view of Tega Cay.  The cost of this view – 10 burpees.  We took a 10 second break before our next journey down to the bottom of the hill near the putting green.  We split the group into two teams.  Team 1 ran up to the top of the hill near the tennis courts while team 2 performed merkins until team 1 returned.  The teams switched up routines and after completion we did a round of LBCs before running back up the hill again.

Next we started our return back to Runde, but before we ran back we had a few exercises to complete.  We picked up a rock of our choosing and did the following exercises:  Curls, Overhead presses, and Forearm extensions.  We took a short stroll to the retaining wall and walked along the wall using our hands.

We returned to Runde field for a few minutes of Ab exercises.  Straight-up had a few good ones – V-ups and Duck, Duck, Goose.

Great job everyone!  Thanks for putting up with all of the running (3.5 miles).

 

 

 

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It was a Dark and Drizzly Morning…

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It was a dark and stormy morning in the gloom… well actually it was dark and rather drizzly more than anything, but apparently the forecast rain was enough to keep many a PAX in the fart sack.  Wegmans and Senator Tressel manned up and were ready to go at 5:15

 

Warm-up consisted of a lap in the car rider loop with some butt kickers, high knees and toy soldiers.  we then triangled up for 20 SSH, 20 Moroccan Nightclub, 12 Imperial Walker and 12 Hill Billy Walker

 

Warm-up completed we mosey over to the front of the middle school for some cover just in case it actually does rain.

 

Once there the action consisted of 4 sets of

40 double count toe taps on the curb

20 derkins from the bench

20 squats

40 LBC’s

Lap around the middle school car loop

 

Once this was completed we mosey back to the front of the elementary school to find some decent wall space and finished up the fun with

1 minute wall sit

20 Freddie Mercury (in cadence)

20 Flutter (in cadence)

Wall Plank Series (Flat, 45, BTW) – 10 count each

20 Dying Cockroach (in cadence)

20 Hello Dolly (in cadence)

Airborne’s Hip Destroyer

 

COT and Prayer

 

Thanks for the opportunity to lead, its always fun to Q and while large groups are great it is refreshing occasionally to have a small group.  We were able to chatter a bit and get to know each other much better which is always fun.

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So you did the Yeti, but we conquered Alcatraz!!!

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So you did the Yeti and you missed an awesome Alcatraz 60 degree morning! I am very proud of the men! We had an FNG! My youngest brother from Ballantyne joined us for the beatdown. Goes by the name Tapper now. We’ll see if that sticks in S.O.B.

Theme: WORRY:

1 Peter 5:7 – Cast all your anxiety on Him because He cares for you.

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Warm-up:

Dynamic Stretching:

Jog – 1 min

High Knees – 70

Butt Kickers – 70

SSH – 14

Toy Soldiers – 35

Lateral Shuffles – 10

Squats – 12

Alternating Forward Lunges – 10 (5 each side)

Single Leg Diamond Merkins – 8-9 each side, single count merkins

Single Leg Toe touches with other leg going back – 5 each side

Piper Peters – 10

Rolling Crucifix – 5 each side

Table Twists – 5 each side

Worrying will not stop the bad stuff from happening. It just stops you from enjoying the good.

Worrying is like a rocking chair. It gives you something to do but it does not get you anywhere.

Breathe Today’s Challenge: Drive yourself to get better today.

Field Work: Cross Circuit Super Super Set: 50 seconds on, 10 seconds rest and transition to next exercise. Two rotations:

Jump rope

Single leg burpees- aim for 10 minimum

Frog Long jump

Jax merkins-aim for 20 minimum

Fingertip dips-aim for 20 minimum

Bear crawl

Dips to failure

Max Pullups with sprint back to starting place on field

Sprint b/w cones

Starfish crunch

We were tired at this point, but . . .

Decibel takes over!

3 sets of 20 pull-ups 

3 sets of 30 abs (Rosalina, X and O’s, Big Boy sit ups)

3 sets of 40 squats

3 Times running down an ugly hill and back

COT: Naming the FNG: Tapper. Having fun with that one. Announcements, praises, prayers, reminders that we don’t need to worry (see quotes above).

Thanks for the opportunity, Smuggler!

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