Mostly Legs at the Poopdeck

4 today stayed behind for the bootcamp, others went out for a run to get some miles on their legs for the upcoming Ragnar relay.

The bootcampers put in some stretching and then went out to the marina for some laps. It was a good strong pace and we kept it up for 5 laps

I decided to throw in some sprints so we used the lightpoles as All You Got markers and pushed through a shorter length each time, all in all doing 4 sprints.

As we headed back towards the shovelflag we lunged the entire length of the shopping center and it’s unclear if Cat Lady was seen or if they were YMCA goers

Over at the field next to the flag I had set up a short cone distance of about 20 yards and we partnered up for some….
Buddy BearCrawl (thanks 9/11 GRT)
Partner Wheelbarrow
Partner Carry x2
Partner…. Standing? Idk what this is called but you lay down and are assisted in standing up by gripping with one hand only, keeping your feet planted the whole time is the key. Standing up 20 times without being able to push off the ground with your off hand is tough. So we did it 20 times for both arms.

Dora 1-2-3 is one of my favorites but instead of 100/200/300 we did a Lazy Dora of 1-2-3 sets of 25 reps. “resting” partner was to plank while waiting
1 set of 25 burpees ( I had forgotten what I wrote down first and later remembered it was LBCs because I was going to do rinse and repeat )
2 sets of 25 flutters (each leg)
3 sets of squats

Nothing fancy, kept it simple so people could push their bodies today.

Announcements
There is an invergence/convergence coming up, read your newsletter!!
Ragnar training is hitting its peak momentum, if you are interested in running up to 20 miles in October at the greenway, ask

Please pray for those in the path of the hurricane, damage will be done, its just a matter of how much and will the PAX and surrounding community be there to help.
Keep our injured brothers in prayer, we do some stupid stuff and we get physically injured but make sure to keep in contact so the Shieldlock is not lost.

Aye!

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2

The Abyss – Pushing the Perimeter!

Put this one together fairly quickly the night before my Q while laying in bed w/ my 2.0.  Those tend to not work out so well for the Pax as it’s super easy to write down everything that is awful and hard and then ask the Pax to make it happen.  Well, that’s what I did.  It felt lazy.  It felt last minute.  It was both of those things.  And I was happy about it.

Had a solid crew of 18 boot campers – gave them the general theme of what this would be about, quick disclaimer, just enough to scare them a bit, and then we were off for a very quick warmup – something I am known for.

Warm-up:  seal jacks, merkins, plank punches, shoulder taps, superman coupled w/ Moroccan night club, slow as day windmills and we were done.

I didn’t know how long this next part would take, so I had a few extra things to do if we had time, but I was a bit uncertain from the get-go.  If you’ve been to Abyss (Palisades Elementary School), you know the front of the school is a standard school set up – a long road in w/ some turns, making its way to the parking lot, a roundabout for the drop off, etc, etc.  My goal was for us to do the outer perimeter with exercises as our mode of transportation – for the entire thing.  Starting at the loop at the front doors of the school:

– Lunge Walk (90 yards / 80ish meters) to the first turn
– Burpee Broad Jump (175 yards / 160 meters) to the next turn that then goes uphill to 49
– Crab walk up the hill (230 yards / 200 meters)
– Bear Crawl down the side walk parallel to 49 and then down the stairs (140 yards / 130 meters)
– Grand Finale:  Burpee Bounces around the loop / circle back to your starting point…you make ground by doing one burpee and as you push-up, you explode up and throw yourself forward 3 times on all fours.  Pop up, jump, that’s one burpee.  Keep it moving.

After the last of the pax finished the full loop, we had about 10 minutes, which we leveraged for partner carry work.  Thanks GRT from Friday night.  Felt inspired.  Partner up –
– Partner 1 does Spiderman Merkins while Partner 2 runs the length of the parking lot.  When they get to the end, they call for Partner 1 who starts to run to their Partner 2 (while Partner 1 is catching up, Partner 2 does Spiderman Merkins).  When they meet up, they partner carry each other the full length of the parking lot back to the starting point.  Did that 2 more times so everyone carried their partner 3 separate times.  The other exercises while one partner was running were squat touches (squat low enough to touch the ground w/ your fingers) and crunchy frogs.

2 minutes left – good old fashioned sprints.  Everyone back pedal 1/2 the length of the parking lot, all you got, and then turn and sprint the second half.  Did that 2 times and then it was time for COT.

Praises – new jobs / promising job interviews
Prayers – marriages, big flo barreling our way

Thanks to Bones for giving me the chance to lead these great men.  Big thanks to all the guys who made it out today – was awesome to bust a$$ together and get after it.

ChaChing

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Cone Relay and The Cooper

I don’t know what the temperature was this morning, but it was nice. Somewhere in the low 60s if I had to guess – perfect for getting a good running based workout in. 9 PAX for the boot camp, and 1 Tater went for a run.

Disclaimer disclaimed. Then we moseyed across the street to the elementary school.

COP

SSH, Windmills, low slow squat, weed pickers, 5 worst merkins ever OYO, superman

The Thang

Cone Relays

We went down to the football field where YHC had set up the first event for the day. PAX formed 2 teams and were told they would be competing against each other, with the losing team getting a penalty exercise. 17 cones had been setup at the goal line on the far end of the field. On each team 1 PAX would sprint to retrieve a cone and bring it back (200 yard round trip). While P1 was running, the others on the team did an exercise which was determined by the previous cone (we started with SSH for the first round). On the bottom of the cone (so you don’t know what you are choosing) was an exercise and rep count which had to be completed by the entire team before the next PAX could run for the next cone. The “waiting” exercise was written on the top of each cone (clearly visible when the cone was selected) that the non-runners had to do. For example, P1 brings back a cone and everyone on the team does 30 merkins. Then, while P2 is running, P1, P3, and P4 do high knees in place until P2 returns. Repeat until there are no more cones. The team with the most cones at the end wins. Here were the cone pairings:

 

PAX seemed to enjoy this one and there was some good competition. The final score was  a close 9 to 8, with the losing team having selected both the burpee cone, and the lap cone. The winners (YHC, Twitch, Nemo, Royale, and Blocks) had the option of giving 10 burpees to the losers (Wolverine, Lorax, Two Ferns, and Shakespeare) or taking 5 burpees for everyone. We magnanimously chose the 5 burpees for all.

 

The Cooper

The Deep has a great full-sized track, which I was eager to include in my Q. As a track routine, the Cooper is as simple as it is exhausting: PAX do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit-ups then run a lap on the track. Then they do 9 burpees, 9 squats, 9 merkins, and 9 big boy sit-ups and run a lap on the track. Rinse and repeat until you get to 0 reps. When done to completion the Cooper affords 2.5 miles of running and 55 reps of each exercise… unless you are Nemo and accidently do 10 reps for every round. Technically this was a Sheldon Cooper, but whatever. It was good to see the PAX pushing each other through the running – you definitely run faster when you think you have someone trying to pass you. Most PAX made it into round 3 or 4 before we had to start the mosey back to COT.

 

COT then coffeeteria at DD.

It was lots of fun to plan this Q. Thank you Shakespeare for the opportunity to lead.

Stay Classy,

Homebrew

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2

Kettlebell Tabata + Weighted Indian Runs = Whole Lotta Pain

Started off the morning by unloading some Kettlebells and Dumbbells of various weight onto the ground behind my trunk.  Weights ranged from 10-20 lbs.  Also, a 50 pound sandbag was dropped beside the weights… and, of course, a speaker to blare some heart-pumping music in the Gloom (c’mon peope, bring your music too!… *unless it’s Nickelback/Creed*).

Started off with a Mosey.

Circled up for Warm-O-Rama… 20 SSH, 10 Windmills, 10 Imp. Walker, 10 Hillbilly Walker… We’re warm.

The Thang:

Tabata time!  Everyone grabs 1 weight of their choosing and we complete 8 sets of one exercise.  AMRAP in 20 seconds, followed by 10 seconds of rest, again, X 8.  After completing the 8 sets, drop your weight, we pick up the 50lb sandbag, and indian run a distance away and back to our workout area.

Exercises completed were as followed:  Jack Press, Goblet Squat, One Arm Curl, Woodchop (reach up to side, bend turn to other side, lifting/lowering weight), and American Hammers.

End with COT, Name-O-Rama, and Announcements/Prayers.  Prayers for students/teachers on the first day of school and beyond.

Thanks Flux for the opportunity to lead!

 

*Side Note*- It’s Wednesday and my body still aches from this workout.  I must have done something right!

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3

Dice Dice Baby

After being on IR for a month, YHC was finally back in the game and got to (at last) Q at Bermuda Triangle. We had a couple of late comers, but the final count was 7 PAX.

Disclaimer made.

Jog around the track to the basketball court then circle up for COP.

SSH, MNC, Merkins, Windmills, Crab Cakes… probably forgetting some other stuff.

The Thang

Moseyed to the large traffic circle where PAX

·         Bear crawled around circle, then 7 worst-merkins-ever

·         Crab walked around the circle, then 20 crab cakes

·         Bear crawled around circle, then 7 worst-merkins-ever

Easy to write, hard to do. This traffic circle is no joke.

Die of Doom

I really need a better name for this one. But the night before the Q, Die of Doom was all I could come up with. PAX moseyed to the far side of the school where a whiteboard and novelty foam die had been set up. Reps for each of the 12 rounds were predetermined: 10, 20, 30, 40, 50, 60 then 60, 50, 40, 30, 20, 10. The die roll determined the exercise. Each round a PAX would roll the die for the group (resulting in cheers or groans), everyone would do the corresponding exercise for the assigned reps OYO, then run to the end of the parking lot and back. Rinse and repeat until all 12 rounds are complete.

Die values:

1 = LBCs

2 = SSH

3 = Dips

4 = Merkins

5 = Monkey Humpers

6 = Burpees

 

Lady Luck was definitely in a burpee mood that Friday as we rolled burpees on the ascending 50… then rolled burpees on the descending 50 again. At least she stayed away from burpees on the 60 rep rounds. The distribution of the exercises was surprisingly even – not the reps, but the variety in rolled numbers. We ended up having to cut things short in the 8th round as we were quickly approaching 5:45. YHC will have to budget more time for this in the future. Mosey back to COT.

 

Great to be back in the gloom getting sharpened by you men. Being on IR sucks, so don’t forget to reach out to PAX who are injured. The 2nd and 3rd F stuff shouldn’t stop just because you can’t post to a workout.

Stay classy,

Homebrew

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1

Wonder Twin Powers

13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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Still in Abyssness

I seem to keep having my last Q in the Carolinas at least once a week now. Gonna need to stop calling it that until I got a final date for when I leave. Bones gave me the Q for abyss at sea legs, came up with something on the spot that went more or less like this today-

Mosey to basketball court, COP

Mosey to the back road. At top of back road, tried having us do rugby sprints, learned its kinda hard to do it coming downhill, didn’t realize the angle was as steep as it was when trying to stop suddenly for six inches. Did this all the back to basketball courts

WIth a partner, each man does 30 pullups  altogether, switching off to run to give breaks between sets. I love my pullups, and 30 is ambitious I think for most people.

After this went on to main event. Tried explaining the whole routine before starting, but learned it was alot easier to just go round by round and have the PAX follow along till the habit picked up.

ISLAND HOPPING

4 islands nearest us in parking lot, do a set of an exercise and run to next. then,Far away islands, run to each and do 15 LBCs.  last island near middle by COT, 10 burpees before moving on to next round. rounds were as follows:

1.10 merkins

2.20 squats

3.20 monkey humpers

after going through one cycle of this, PAX had it down pat. 10 minutes, left, started over with intention that everyone do as much as they could before time. Pax in lead got to monkey humpers again before COT called.  As usual, Jedi was beast mode and in the lead and never looks like he’s dying haha.

Had lunch with Qbert today who was present, I asked him what the general impression was of ” a whopper Q”, if it had any general characteristics . He answered that it was that nobody ever knew what it was going to be or what to expect. Really, Really glad to hear that because honestly, my biggest thing that I want to avoid at all costs, is to be too predictable or cliche when I lead the beatdown. So its good to know.

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Murph Jr and Balls to Wall-Whoppers last Q at crows nest

By a mixture of being out of town over the weekends and just staying up too late/laziness, I’d managed to avoid posting at crows nest despite it being literally the closest AO from my home.  What with me moving sometime between the 17-23rd, I was glad to get put on the Q schedule in advance so that I could have one last whirl for the time being. I wanted to do something unique and fairly painful for the pax.

Short mosey to closest parking lot, COP-

SSH
Sungods, forward and reverse, windmills, imperial walkers,

Musical Primer- At some Q’s they have brought speakers but NOT been playing 80’s headbangers, much less the one most appropriate to a classic exercise, Balls to the Wall!

Had the PAX get into peoples chair, one at a time run to walkway and perform burpee+shoulder tap, as the song played on shakespeares speaker via my phone bluetooth. At part right before chorus, We would go balls to wall. Fun little warmup.

Main Event- Murph JR

Mile run, 1 minute pushups, squats, pullups, with note taken to what max reps done by any of the PAX was.

Another mile run, and started running out of time so we didn’t go back to the pull ups. all together, did 66 merkins with a ten count break, and 60 squats, which was records from the 1 minute timed.

with two minutes left, mosey back to COT and did some ab lab, 10 bigboy situps, 20 4 count flutters and then time up.

Prayers for safe travels and england Godspeed in the world cup. humbled by the PAX and the support they have given me for over a year. At the end of this week I will know if my future is leading me to Greensboro, Washington state, or ft worth texas. Wherever I go, I know I will want to join or create fellowship like that I’ve had in F3. Thanks to everyone who has sweated with me and helped me grow as a man.

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2 Year Anniversary of The Abyss

Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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BEYOND at Sea Legs with Royale

I was honored that Maximus would reach out to me to Q the roaming BEYOND workout.  On a Tuesday choices were Golden Corral or Sea Legs for me, and with my new change in work schedule I needed the closest option, so our traditional running AO transformed into an ultra tough bootcamp for the day.  When I arrived the site Q Hauschka was there and let me know everyone was going to be doing the bootcamp…no runners today!

I’ve Q’d plenty, but this one left me with a pretty sleepless night.  Was my message going to be good enough?  I can make the workout as hard as I want?  I’ve been to several of the BEYOND workouts and the PAX before me have really done it justice.  Those men shared real stories and showed their vulnerability to others.  I needed to live up to that standard.  After the disclaimer I asked this question.

“What is the ONE thing you could alter in your life today that would make it better?”

The Thang

Started with a quick warmup lap around the parking lot with a short COP

-25 SSHs -15 Squats – 10 Merkins – 15 Mountain Climbers – 10 Diamond Merkins

Partner Up

1st partner was going to run over to the jungle gym for 10 pull-ups

2nd partner stays back and does jump lunges until you flip flop with partner 1

Get to 100 pulls ups each. (10 rotations)  This was a real crowd pleaser after the Memorial Day Murph yesterday…

We finished and from plank, I shared my “One Thing” – and that was my love of alcohol. It’s in my genes to want it…my father and most of his genealogy have been alcoholics, and I watched it destroy his productive life for decades.  It has a pull on me that I do not feel normal people get.  I have to make a conscious effort to maintain control when I drink or bad things happen.  It’s pervasive in my life – social events, my wife and I enjoy together, work events, Saturday nights when I don’t have to post Sunday – and I like all of those things!

We talked about the Jester, my favorite Q source read.  We talked about who he is, what he tries to do, and how he pulls you away from the proper path in your life.  I hope more will read of him here.  https://f3nation.com/2018/02/11/jester-q1-4/

Next phase mosey to the hill

7s on the hill

I learned a new exercise at the Memorial Day convergence in SouthPark from our Area 51 brothers.  The “True American” – 6 count exercise which is a hand release push up followed by a plank jack.

6 Trues Americans at top of hill

Run down

1 burpee – you know the rest!

As I crawled up the hill for the last round I was gassed.  I had one phase to go.

Wall sits

The PAX on the ends will bear crawl out to the road – complete 5 merkins – bear crawl back.  Continue down the middle until all PAX have bear crawled.

Mosey back to COT for 3 minutes of Mary

-Freddies – Flutters – LBCs

Closed my discussion with Hope: I know where I would be today, 3 more years down that path to failure…if it wasn’t for F3, my brothers in arms, and my PAX relationships that help me, guide me, point me on the right path in accountability and by who these men are.  I look up to all of you and have learned something from EACH of you! Continue to be my role models for success!

An honor to Lead…

-Royale

 

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