Tag: Shady

Inaugural swimming (or running) with the fishes

Leave a comment

8 dipped their toes in the unknown waters mostly unsure and anxious of where this ride was going to take them so hats off for the trust and willingness to try something “new”.  As the PAX did some stretching while we waited for 0515 (good work on the stretching!), some mumblechatter started to arise, but was quickly snuffed out.

Headlamps and reflective gear were encouraged and these HIMs were prepared…as you’d expect when you read the royalty who’s who that was in attendance. While there was a brief disclaimer, we wasted no time and took off into uncharted waters aside from the weinke YHC had scribbled together previously and had it locked away in my head (no time to carry around paper and read in the dark).

From the veterans parking lot / COT, we mosey’d up to the park where there are stairs and stopped at the first set of benches for a “warm up” which consisted of 20 dips and 20 derkins; rinse and repeat (FYI, stretching and any real warm up can be done prior to 0515….#JustSayin).  Once complete with the 2 rounds, we took off for the “Sweet Baby Jesus” church for some partner work.

Upon arrival at the church, we partnered up where partner 1 ran around the church, then up and down the 3 sections of the stairs while partner 2 did flutters.  Once partner 1 completed their set, there were plank hand slaps for a count of 10 (and in some cases double counts, again, #JustSayin and probably unclear instructions from YHC #MyBad).  Once hand slaps were done, partner 1 and 2 swapped and ran and fluttered.  We did this for 3 complete rounds.  And there may have been an Omaha in there for a quick Elvis trip….no names will be disclosed but luckily the nearest bathrooms were on the path of our next stop.

Off to Harris Street park we went, which was very well lit on the way down and a good amount of side street.  We met at the basketball court for 2 quick rounds of 25 merkins and 50 LBCs.  After the 2 rounds, we headed towards the path to get to WEP.  This path was not well lit, actually about as pitch black as it gets, so the head lamps were a must have.  This path went on and on…and on until we finally took the hard left towards the WEP parking lot.  As we got to the first drill bit, we planked and fluttered while we waited for the six.  Six arrived and we started clockwise around track to the first drillbit for 5 burpees.  Second drillbit, 5 burpees….third drillbit, 5 burpees.

Left the park and headed towards the Founders bank where we did the clockwise loop down Clebourne Street towards Main Street and down the Main Street hill where we stopped just over the railroad tracks.  With 5 minutes remaining, we had time to run up the hill and do 20 LBCs and 20 merkins.  Then back down the hill to COT.

Numbered off, name-o-rama, announcements and prayers and praises were had.  Dark Helmet on Q for next week, and please remember to bring headlamps and/or reflective gear for future reference.

Shady

TClap |
5

Should I see stars in the daylight

Leave a comment

As new pain was looming in the air, there was a quiet murmur across the 15 PAX.  Shady jumped in to provide the quick disclaimer, was on point of the 1st half of fun, and began the mosey over to the path where a drill bit warm-up ensued.  Drill bit warm-up included: SSH, merkins, squats (ghost bit got some love), windmills (with some cherry pickers), then finally toy soldiers with stretching and skipped the last drill bit (I just realized this!!)

Ran over to the small wall parking lot where we lined up to attempt sets of 10, then 9, then 8…you get it.  At the bottom we did side squat into a 180 jump side squat = 1 rep (so we did this 10x), then ran and jumped over the small brick wall where we did 10 each leg jumping lunges.  Then back down over the wall for 9, back up for 9….  We made it to about 3 before time expired for round 2.  Shady ran the PAX back to the WEP parking lot, down the back path as if you were going to Harris Street park, then stopped in front of the dreaded monster grassy hill.

A short message from Shady consisted of: do the difficult thing, push the extra 1 degree or percent for the next 30 min.  Yes it will be hard, but…get….over….it.  Then turned it over to Gandalf!

Gandalf loved the hill so much we stayed there where at the top and bottom we did the following:

  • 5 burpees
  • 10 Russian Twists + the 5 burpees
  • 15 merkins + 10 + 5…
  • 20 flutters + 15 + 10 + 5
  • 25 (I think we made it this far but here’s where I’m drawing a blank from exhaustion)

Once Gandalf had enough fun here, he took us to the playground where we partnered up and 1 partner plank walked around the playground while the other partner did 5 pull ups.  Then swap until we made it around the playground.  THEN we lined up across the field for a quick 100-200 yard jailbreak where we were lucky enough to do 30 wide arm merkins.  Since the bell had sounded, we made our way back to COT.

COT took over for the normal counting, name-o-rama, announcements, and prayers and praises.  Enjoyed getting better with everyone and special thanks to Slash for the invite and special pairing of Shady / Gandalf!

Shady

TClap |
2

So…you want to do pyramids and running. We can do that

Leave a comment

16 gathered for a quick disclaimer on the beautiful Friday morning, and even more beautiful new pavement.  We took off for a quick mosey and circled up for some warm-up which consisted of: SSH, slow windmill, superman Moroccan night clubs, imperial walkers, merkins and stretching.  Stretching with some downward dogs, honeymooners and then some laying on our backs with some pulling of the knees to chest, and knee over side to stretch our backs.

Once the crew was warmed up we made our way over to the pull up bars where the following unfolded…very quickly.

  • 10 chin ups
  • 20 diamonds
  • 30 1 legged squats (15/leg)
  • 40 carolina dry docks
  • 50 LBC
  • 40 CDD
  • 30 1 leggged
  • 20 diamonds
  • 10 chin ups

Sounds not so bad but we added running between each exercise from the pull up bars down to the cross walk by the football field entrance.

For a quick “10 count” of sorts, the team received the following message: what are you doing today that makes you better where you’re being intentional?  It doesn’t have to be something big, but it can be you physically, mentally, helping your 2.0 practice a sport, unload the dishwasher when you’re not asked to do it….

Off we went to the next area of fun what had been deemed for the run over, “the teacher’s smoking lounge / aka the outside eating area outside the cafeteria” where there are picnic tables to use!

  • 20 step ups, each leg
  • 20 derkins
  • 20 dips
  • 10 burpees
  • 10 bomb jacks
  • Repeat the 20s above (there was an extra set of bomb jacks in here too b/c someone had to say the un-sayable)
  • 5 burpees
  • 5 bomb jacks
  • 10 burpees
  • 10 bombjacks

90 seconds to spare and we headed back to COT for all COT things!  Appreciate the invite as always from Harry Caray and appreciated all the mumblechatter and push!

Shady

TClap |
2

Do a few things, but do them well.

Leave a comment

Jekyll asked me to Q at Colosseum like a month and a half ago. I had reservations, as the Colosseum is outside my radius of comfort for a weekday post and it’s not like the Q can leave early. Throwing caution to the wind I said sure, I’ll just make it an extra short shower before work…

Let’s roll!

Warm-ups
-Quick mosey to the first light- SSH
-Quick mosey to the next wide spot for slow count merkins and Imperial walkers.
-Quick mosey to the parking lot for some more COP.
Count off by 3 and line up behind one of 3 KB, 30# 40# and 50#
-All pax take turns for 20 KB swings, while the Q leads everyone else in squats, merkins and calf raises.
Main Course
4 cones that delineate 4 lines in the parking lot. Everyone lines up at one end line.
Lunge walk to the next line, bear crawl to the next line, then run the the end line.
25 merkins, then lunge walk walk, bear crawl, and run back to the original line.
Plank for the six.
Exercise- IC
This will be the pattern for the next 30 minutes or so.
Exercise 1: Flutter kicks 25 x
Exercise 2: Squats 25 x
Exercise 3: WW1 Sit-ups 15 x
Exercise 4: 6 in LBC’s 15 x then Monkey Humpers 20 x

Cool-out  with a pyramid of Suicide sprints.

COT

Hopefully that wasn’t too hard or too easy for most of the PAX. I had planned on about 6 PAX posting, what with Tater at Ballroom, Mile High at Golden Corral and Shanks at Block Party there were so many other options that it seemed inconceivable that more than 10 people would post to Colosseum. When I looked around and there were 22 other guys looking for a good push this AM, I really had a hard time believing it. Not saying everyone came just ’cause it was me, but I really did appreciate that everyone came to hang out with me in the Gloom. As always, it was my pleasure leading the PAX, pushing everyone a little bit, practicing my cadence, and maybe practicing my DI voice a little bit too.
Your Welcome!

Geronimo!

TClap |
8

Red Bird flies in from Morocco

Leave a comment

15 PAX gathered for a VQ from Red Bird…it was also his second post (he was an FNG a year ago and lives/works/serves in Morocco). Red Bird took the warmup; YHC handled the thang.

Being Red Bird’s first Q and only his second post, the PAX did significantly more reps of some exercises than typical….Imperial Walkers past 25 get a little more taxing than expected.

Warm Up – Red Bird

SSH x 26
IW x 28
HW x 24
Al Gore + Moroccan Night Club x29
Windmill x 23 (yes…you read that right..these will get to ya)
Downdog –> Updog
Merkins x 10
Al Gore + Moroccan Night Club x27

Mosey slowly around parking lot – burpee at each light pole

The Thang – Band Camp

Circle up
PAX is shooting for 225 PAX through the course of the workout. The American-style school where Red Bird works has 225 students.

25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
*At this point, Tesh corrected my form on the swings–my back was curving too much. Always grateful for correction offered up, whether it’s the form on an exercise or my behavior. We need to get our egos out of the way when correction takes place. Personally, YHC would much rather be corrected in front of 14 PAX than hurt my back and be on IR for 14 weeks.
10 Single-arm squat % press, left
25 KB Swings
10 Single-arm squat % press, right
25 KB Swings
10 Single-arm squat % press, left

5 Burpees
5 Manmakers
4 Burpees
4 Manmakers
Total of 9 each. Only .09% of the population in Morocco is Christian.

Mosey over to concrete pad outside of the gym area.

Downdog –> right leg high, bend knee/open hip
Repeat on left side

Wall Sit
3 Burpees down the line from each side
BTTW
10 Merkins (upside down against the wall)

25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
10 Thrusters
25 KB Swings
Seated Forward Bend
25 KB Swings

There was some debate over the math, but YHC is pretty sure we got to 225…..possibly a little more….

NMM:

Band Camp:
Great to share the gloom with Red Bird, a HIM living out his faith. His life demonstrates so much of Q-Source quadrant 2 in tact: Impact, Influence, Missionality, Targeting…“If you want to learn how to run faster, just find a faster man. And chase him until you catch him.” If you want to learn how to accelerate your 3rd F, just find a man moving through his faith ahead of you. And chase him until you catch him.

Sidenote:
As you read Red Bird’s words remember, Red Bird has only posted twice. However, he has clearly dug into the F3 lexicon and ethos. Great to see the support that F3 can provide even removed from the proximity of other HIM. I also read this in light of how I saw him respond to his call. Leaving a comfortable job in a place he knew with his family (including his two small girls) to head to a much less welcoming environment…T-Claps to him on continuing to do what he and his M knew they should do.

Red Bird:
It’s difficult to do what you know you should do. Getting up at 4:45am to post, being patient with your wife even if she’s not patient with you, putting in the extra unpaid that is sometimes required at work to do your best. That’s why we revere the HIM – he does what is necessary to do what is good for Group Advantage. Especially in the USA, where it’s in our national collective DNA to honor the disruptors that came before us to create this great nation.

In Eastern cultures, though, the disruptor is not revered. He is a problem. He is going against what centuries of lived experience have proven to be ideal. For a man to disrupt the Status Quo, he could lose everything – the support of his family, the respect of his wife and kids, his job, everything. For a man in an Eastern culture to break out of Disadvantage, he must be 100% certain that the Advantage is worth it, because there is no going back. Most likely, will be alone in his pursuits.

Remember that the Group Advantage is worth the Course of Action. Be 100% certain. Be thankful for the support in F3N, and pray that your brothers will not leave you alone in your pursuits.

—
Band Camp dismissed

TClap |
7

The Never Ending Mile – Ranch

Leave a comment

Workout was performed on the quarter mile loop in front of the Springfield Middle School drop off loop.  Many pax attempted to finish the mile, but no one was able to within the time allotted.

This is a very tough workout and will challenge to you push yourself.  If you plan to use this I suggest you plan for a full hour or no warm-up.

TClap |
0

Double duty and bring up the big guns

Leave a comment

Slightly delayed due to PTO, but better late than never.

As the disclaimer was given, Jekyll rolled up in the rental truck and distracted us all with his manly vehicle.  Divac, fresh from moving from Hartsville, led us through warm-ups and then took us to the monster hill where we took on 11s.

Burpees at the top and big boys at the bottom.  Run down the hill and then backwards run up the hill.  It wasn’t fun but it was a nice warm up in the heat!

Next up was some 4 corners and partner work.

  • With your partner, 10 derkins using your partners back while they were in plank
  • 10 dips each off your partners back
  • 10 squats with an opposite foot touch
  • 10 big boys with your feet locked with partner
  • Rinse and repeat….for a total of 3x

Then we moved over to the playground.

  • 30 pull ups
  • 60 step ups
  • 100 flutters
  • Short mosey to end of parking lot with a short message below (and then the following)
  • 25 pull ups
  • 50 step ups
  • 80 flutters

For short breather we talked about being intentional either with ourselves or with those around us.  Less phone / screen time for Shady #DontBePhony per my 3 year old niece.

Wrapped up with COT and all things that go with that…went around the circle with what we were going to be intentional about for the weekend and upcoming week.

Great work and leading Divac….I think this guy has something going on!

Shady out…

TClap |
0

Blockparty- Just work

Leave a comment

Blockparty- WEP- The original home F3thefort.
Always great to Q anywhere but especially fun to come home to where you were introduced to this crazy group of HIMS.
THe tweet that went out this week was simple I was not trying to take you from your normal post site but I did promise if you came here you would have to put in real work.
Lets start- Disclaimer by fast mosey to small parking lot outside of park area.
Circle up for warmups. 15-20 of each of the following
SSH, Mtn. Climbers, flutter kicks, Merkins, windmills
Mosey to building with knee walls- 15 box jumps, 15 dips, 15 derkins- 3 sets drop 5 each time.
Plank while Q discusses discernment and the need for accountablitiy.
Mosey to wall- chair sits while everyone broad jumps past the line.
Next plank with feet up on wall while pax bear crawl past.
Hold Al Gore while pax lunge walks past.
Mosey to flag pole- Pledge of Allegiance.
Hill time- 11s- 1 at bottom 10 at top. 2/9 etc. merkin at bottom Big boy situp at top.
Mosey to COT.
Announcements, Prayers, Praises.
Backdraft out.

TClap |
2

First Timer at the Hive

Leave a comment

Always fun to Q a workout your not overly familiar with so figured I’d give the pax a little something different than what they’re used to in a kettlebell workout.  Special thanks to Shady who brought his arsenal of KB’s to share w/ Jedi, Dirty Harry and myself.  Otherwise we would have looked really stupid w/ our 15 pound colored shake weights.

Started out by doing a quick mosey around the big lot holding our KB’s.  From there we hit the warm-up:

  • 20 SSH, 10 thrusters, 20 alternating merkins (one hand on a KB at all times, switching hands each merkin), 10 big boy sit ups w/ KB press and 10 KB halos around the head clockwise and counter clockwise.

Ran the guys w/ our KB’s down to the far end of the lot adjacent to the football field and we got started:

4 cones set-up (1st at the far end of the lot), the next 3 about 8 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.

    • Exercise #1 – wood choppers – It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  20 reps per side, then lunge walk, run, bearcrawl back to your KB (wait for pax, those waiting did upright rows), then
    • Exercise #2 – jump squats x20.  Lunge walk, run, bear crawl 2x the distance (those waiting for pax to get back did sit ups w/ KB), then
    • Exercise #3 – curl thruster combo (curl KB, drop down into a squat and press it over head) x20, then lunge walk run, bear crawl 3x the original distance.
    • Exercise #4 – finish off w/ KB toe touches x20.  After that we ran to the bottom of the hill right next to the stadium

Starting at the bottom, do the exercise and rep count i give you and then run w/ your KB up the hill stopping at each light pole to do the same exact exercise & rep count until you get to the top of the hill, then do it one last time, then run down the hill and wait for the 6 (and the next exercise).

  • Exercise #1 – American hammers x10 (only count the right side) – 50 reps by the time you’re to the top
  • Exercise #2 – old fashioned skull crushers on your back x20 – 100 reps
  • Exercise #3 – shoulder press / tricep extension combo move x15 – 75 reps

Once we finished w/ the hill work, we ran to the start of the big lot where we parked our cars and bear crawled the entire width of the lot w/ our KB’s in hand until we made it back to COT.  End result was about 1.6 miles, tons of reps (tris and shoulders fully smoked) and a pretty quiet COT lol.  Prayers included Jedi’s school / crazy life right now, Pax that haven’t been out in a while (get a hold of them and get em back), kids / marriages and safe travels.

Thanks to Band Camp for giving me the torch for a day – had a blast.  The guys rocked it.  Until next time.

ChaChing

TClap |
2

A Return To The Corral Which Is Golden

Leave a comment

Man, it’s been a long time. It’s been a long time since coming to the Golden Corral, or as it was often referred, the Buffet of Pain but it’s also been too long since my last post. No better way to knock the rust off than by saying yes to Lutefisk’s (just rolls off the tongue) invite and Qing Golden Corral yesterday. Trying not to lower the bar that has been established, I had to ensure the Weinke was full of all your favorite buffet options. After all, we’re not mailing this one in.

24 (23 really since Fish Sticks joined us at the end after getting his brisk miles) other hard-chargers, including feisty “Shin-Guard” joined me at 0515 to review the disclaimer and conduct a little warm up jog around the parking lot, ending up at the top, furthest from HT.

Warm-up:

Wind Mills, Jump Squats, Merkins, Diamond Merkins, Side-Straddle Hops, Carolina Dry Docks

Line up facing the Teeter. Run down to the store and Nur back to our starting point. REPEAT.

2 PAX at a time, run 1/2 way to Teeter then run back. We’d get through all 24 of us but the catch is that while you’re not running, you’re doing your best Flying Squirrels. See CSPAN, we still love you.

Reminder of 2 points (which is hard to stay accountable to when you don’t post for a while):

  1. C.O.T. Integrity – Don’t be a hypocrite. Be the same man outside the C.O.T. as you are inside it.
  2. Kotters – Bring ’em back. They’ll fight you but they want to be back AND we want them back.

More details were shared but you had to be there.

The Entree: 10 reps of 10 exercises and we’re cycling through 10 times (lofty desire). After each round, we’d run 1 set of 2-tiered suicides.

10 exercises were:

Burpees, Wide-Arm Merkins, Jump Squats, Mak Tar Jai’s, Knee Tar Jai’s (modified at the sight of bloodied knees to just doubling the yet to-be mentioned Jumping Lunges), Dips, Peter Parkers, Parker Peters, Jumping Lunges, Carolina Dry Docks.

We made it through 4 rounds.

HEY, welcome to Fish Sticks.

Until Next Time,

Maximus

TClap |
4