Tag: Sir Topham Hat

Q & Co-Q (VQ) with Skipper

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The guy has been on a strong trajectory, we call it acceleration, since coming onto the F3 scene a few months ago. After some advertising and excitement, 13 additional PAX joined SKIPPER and YHC, 15 total, for a Block Party throw down.

Announcement of the Qs…check
Disclaimer…check
I surely hope they got their money’s worth. If not, don’t do the following.
Skipper took the PAX on the warmup run to FMCOG for
SSH
Low Slow Squats
Moroccan Night Clubs

Maximus on Q for the DECK OF CARDS!
Diamonds = Diamond Merkins
Hearts = Carolina Dry Docks
Clubs = V-Ups
Spades = Merkins
Jokers, of which there were 4 = 20 Sumo Squats

We didn’t make it all the way through the deck but here’s what we completed:
90 Diamond Merkins
104 Carolina Dry Docks
96 V-Ups
93 Merkins

Hand off to Skipper!!
From the corner of Withers and Academy, run hill repeats up Withers to Watson Street, yes, that hill. It was a ladder with squats at the top and burpees at the top. He’s a sick, sick man.

Mosey back to COT for the final round(s) of Mary.

Great morning to have these guys supporting Skipper’s VQ. Careful, his official, full 45min VQ is on March 30 at Golden Corral!

This COT stuck out to me due to the vulnerability by the guys. This was a true representation of what we have here and man, was it good. So blessed we are.

SYITG
Skipper & Maximus

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5 @MettleForger used Gryllz’ Gadgets

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5 Pax avoided a mid-day nap and got better instead!  StraightUp earned the last MettleForger Patch!

Warmup In Cadence:

  • 10 each of SideStraddleHops and Beast Merkins,
  • 10 each of Goofballz and Beast Merkins,
  • 10 each of FrontStraddleSealJacks and Beast Merkins

The Thang:

  • Alternating sandbag compound movements ( bending two joints at once ) followed by movements with other equipment.  After each set, pax were instructed to do 20 SideStraddleHops/Goofballz/or FrontStraddleSealJax.  Wienke below:
Station 1 Station 2 Station 3 Station 4 Station 5
Sandbag Sandbag Sandbag Sandbag Sandbag
Sandbag 20 lb SB 35 lb SB 50 lb SB 75lb SB 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear
Kettle/Gear 20lb KB 30lb KB 40lb KB 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Cardio Flight Side Straddle Hops
Goof Balls
Front Seal Jacks

Q unable to attend Prayers/Praises due to a work call and Pax led themselves.

Q is thankful for help of Pax to load equipment in trailer.

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Blessings

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YHC was honored to be granted the Q Spot for Slow Burn on the mildest morning of the week.  The rising temperatures likely led to increased turnouts throughout the week so as YHC sidewalk chalked the finishing touches on the workout and pulled up to COT, it was great to see a big number of HIMs gathered to start of the morning.

All PAX were disclaimed and assured that YHC was absolutely not a professional.  Risk was assumed by all present and off we moseyed to the warm-up:

COP consisted of the following exercises in varying quantities:  Windmills (Trucker-approved), Imperial Walkers, Hillbilly Walkers, Side Straddle Hops, PAX remained in the plank position for the following: Merkins, Down dog, Up dog, Mountain Climbers, Peter Parkers, Shoulder taps, a 6-inch hold for a notably slow 10-count given by Trucker and the warm up was complete.  PAX moseyed to the Hampton Inn entrance were partner Dora was to commence:

50-100-150 – Merkins, LBC’s & Flutters

16 PAX made for even splits into groups of 4, which fit nicely with the 4 corner stations that were about to commence.  PAX counted off and miraculously all remembered their numbers as we moseyed to 4-corner land for 10-20-30’s.  Mode of transportation between stations varied and some PAX were displeased and modified.

PAX completed roughly 6 stations in total , did all exercises together in their assigned groups and rotated in clockwise fashion.

Station 1 – 10 bombjacks, 20 diamond merkins, 30 flutters and crawl bear to station 2

Station 2 – 10 burpees, 20 merkins, 30 Rosalitas and lunge walk to station 3

Station 3 – 10 bombjacks, 20 shoulder taps, 30 boxcutters and bear crawl to station 4

Station 4 – 10 burpees, 20 werkins, 30 Hello Dollys and NUR to station 1

YHC called time at 0556 and PAX moseyed to the Empire Pizza wall.  People’s Chair was held and each PAX spoke of a blessing for which they were thankful.  There were many.   After all sounded off we moseyed to COT for announcements, prayers and praises.

Announcements –

T-Claps to Curious George for taking the Q reins on Fort Mill Care Center and to Assassin for his leadership in this effort.  Sign up genius to post soon.

April 13 – Pancake breakfast celebrating 1-year anniversary of the Bubble.  T-Claps to Twister for spearheading this 2nd F event.

Prayers were offered for the schools beginning back full time Monday.  Praises to all the teachers, administrators and those who were part of this effort.

NMM – Blessings come in all forms.  As we slowly lift from the depths of this pandemic, YHC has found the simplicity of an ordinary day to be one of the greatest blessings there is.  Having the ability to get up, exercise and improve in all facets of our lives is something we all must embrace.  The effect that has on others around us is often greater than the effect on ourselves.

Thanks to Twister for the opportunity to lead.

With Gratitude,

Cyclops

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Cupid’s Cup 5k at Minnow Pond

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The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

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Make it happen

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21 men tackled day five of the new year at Block Party. Here’s what we did.

Warm up

  • 10 Low Slow Squats (IC)
  • 10 Hillbilly Walkers (IC)
  • 10 Moroccan Night Clubs (IC)

The Thang

The route today was .5 miles (left on Main St., left of Clebourne St., left at Founders, left on White St.).

Round 1 – Take a Lap

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 2 Laps

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 3 Laps

Total distance: 3.5 miles.

NMM

I was encouraged this morning to see so many men shunning the fartsack for a chance to better themselves physically. We covered some ground, but kept close enough that no one ran alone. I enjoyed the heck out of this morning. Today’s mumblechatter reminded me of how important the 2nd F is. Fitness without fellowship is a workout group. Fellowship and friendship takes us to the next level and makes us better men. And men need other men to keep accelerating.

I recently read, “You can’t get wet reading about the ocean.” I found it appropriate for the first week of the year as people begin making resolutions. This is the time of year people make resolutions for a “new year and a new you.” They make promises to get in shape, to make more money, to read more, or basically become a better version of themselves. However, come mid-February, the gyms are empty, the books haven’t been cracked, and work status quo and malaise has settled in.

Resolutions fail because change requires effort. Change takes a dream, willpower, consistency, and guard rails. It’s gradual. It’s difficult. But it’s worth it!

You must take action if you want improvement. Take the first step even if it feels strange or others say its stupid. Growth can only happen if you move forward. So dream it, want it, do it, do it again, and have someone to keep you accountable. Positive habits require consistent effort. Make it happen and have friends to keep you in line. Then bask in the glory in accomplishing your goals.

Aye!

Italian Job

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Mettle Forger 12.18.2020

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5 pax gathered at Turner Field with 2 shorties playing in a rock pile.

Warm-up
-SSH
-IW
-HW
-some yoga
-Mountain Climber
-Peter Parker
-Parker Peter

Take a lap (about 1/3 mile)

Circuit:
2 min at each station (20 seconds on, 10 second rest)
Battle Ropes
– Double Whip
– Alternating Whip
Manmaker w/50lb
KB Swing 35lb
Carry 65lb
Run another lap as active recovery

Made it through the circuit 2.2 times

Finished with some mary
– freddie mercury
– dying cockroach
moved quickly between the two

 

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Swimming Upstream

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6 men showed up on a cold morning at Minnow Pond.  The theme of the day was hills, lots of hills.

We first ran up Massey to the gas station.  At each stop, we did a set of 10 merkins, squats, and LBCs.  Next stop, the Christmas tree  at Massey Park.  I consider this the warm-up portion of the workout.

Next, we ran to the warehouse parking lot on Wither street.  If you haven’t been there, it is at the top of a hill.  We ran down the hill and at each right turn, we performed the exercises above, ran back to the warehouse parking lot for another set of the exercises.  Rinse and repeat until we reached Tom Hall.  Once complete, we ran the course in reverse.  We were all chasing Sir Topham Hat as he cruised up and down the hills.

 

Back of COT

Great job by all!

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Ow, my Arms-ory

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Welcome to another edition of a #SkateOrDie beatdown.  This one the result of Uhaul (as former site Q of the Armory…when did that happen?) attempted to not be there for my workout.  He was there, so I guess that didn’t  “work out” for him!

The warmup:

Moseyed the bells over to position them for use during the main event.  Continued to mosey around the parking lot, picking up Uhaul and  Shatner along the way.  Some dynamic stretching and SSHs rounded out the pre-work.

On the the main event:

– 5 cones marked the stations for the following exercises:

– 20 KB swings, 20 KB Squat, Curl, and Press, 20 (10 each arm) KB Clean and Press, 20 KB Thrusters w/ O/H Triceps Extension, 10 Man-makers w/ the bell

– Travel between the cones was by way of bear crawls w/ the bell and back to start was by way of lunge walk w/ KB pass-thru.

– Rinse and Repeat 3x.

– Circle up for PAX-led Mary for last 5 minutes.

– Discussed Thankfulness in advance of the upcoming holiday (and no running with the bells).

– Thankful for the opportunity to lead!!!

 

 

 

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Inaugural Gear AO Workout – METTLE FORGER – ‘back’BLAST

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5 posted at this first installment of the Mettle Forger at 1215pm at Turner Field parking lot.

Gear Used:  TRX, Dumbells, Barbells, Chinup Bar, Slam Balls

Workout Focus:  Back

Warmup:

      • Parking Lot Run, Moroccan Night Clubs, Beast Merkin, Front Straddle Hop Seal Jacks

The Thang – Round 1 – Partner Super Set for Time – 30 seconds each

      • TRX Rows – Low/Mid/High body,
      • DB Yoga Chair Rows/DB PlankRows/DB Reverse Fly.

The Thang – Round 2 – Partner Super Set for Time – 30 seconds each.

      • Slam Balls – 12/16/20lbs,
      • Pull-up Stand/Barbell deadlift/Spartan Sandcake Pullovers.

Rinse and repeat both rounds, however extending time to 45 seconds and 1 minute respectively.

Failure round – Pax chose exercise of their choice to perform to failure.

Cooldown – stretching – arm circles/downward dog/upward dog/front to back arm stretches.

Announcements:  Christmas Party/Give 2 Give Fundraiser/Mr.Clean & Backdraft on Q at Alcatraz on 10/24.

Prayers/Praises – Those undergoing cancer treatment/That holiday festivities continue amidst pandemic.

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Rain and Pain at #TheArmory

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It wasn’t supposed to rain after 4am but it was sprinkling when I arrived at Forest Hill Church. My weinke was prepared and I wasn’t going to change directions just because of a little rain. We did 21 SSH’s to warmup and then walked over to the far side of the lot where I knew there were the most parking spaces. It started to pour. I briefly thought about going under cover (because it was pouring, not sprinkling) but got over it really quickly.

The Thang:
Line up along the parking space lines.
1. 10 Swings at every line (hold plank for the 6) walk back to start
2. 10 Squats at every line (hold plank for the 6) walk back to start
3. 8 Double Arm Curls at every line (hold plank for the 6) walk back to start
4. 7 Double Arm Tricep Extensions at every line (hold plank for the 6) walk back to start
5. 5 Big Boy Situps w/ Press at every line (hold plank for the 6) walk back to start THESE WERE THE BEST THANKS TO THE PUDDLES!
6. 4 Halos at every line (hold plank for the 6) walk back to start
7. 2 Lunge Pass Throughs at every line (hold plank for the 6) walk back to start
8. 1 Man-maker at every line (hold plank for the 6) walk back to start

Did I forget something?

We finished at 05:58, just in time to walk back to COT.

F3 is outdoors, rain or shine. We embraced the suck with minimal whining and it was good.

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