Tag: Smithers

Moderately Crabby

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Thanks to Smithers for allowing me to lead this morning.  23 HIMs started with the disclaimer and then took a little twist on the mosey down the hill to the back side of Lowes for the warm-up and beat down. Two lines formed up at the shovel flag and proceeded to Blacksnake all the way to the warm-up.  It was noted that surprisingly no one was injured bobbing and weaving while running in a line.

The Warm-Up was short and sweet to get the muscles ready and not tired.

  • Brisk 25 SSH
  • 25 Moroccan Night Club
  • 20 Imperial Walkers

The familiar Burpees that are often limited or lost at Slow Burn were tweaked slightly to provide a little 4×4 action!

Immediately following the 4x4s, we jumped right into a round Batwings.  All to a 4-count cadence:

  • 20 Forward Arm Circles
  • 20 Reverse Arm Circles
  • 20 Seal Claps
  • 20 Overhead Claps

After the shoulders were smoked, we met up along the wall of Lowes facing the side parking lot.  Everyone partnered up for some 123’s with a rotating exercise for the traveling partner. The partners completed their 100 Merkins, 200 LBC’s and 300 Squats while crossing the parking lot performing either Bear Crawls, Crab Walks, Lunge Walks, or Toe-Walks.  The parking lot had 3 distinct rows of spaces along each PAX to determine the length of their crawls or walks.

Following the 123’s we circled up for a bit of core work; Abs and Back.  I thought it was important to incorporate the most often forgotten part of the core.  This is where the real “crabbing” started among the PAX.  All exercises done in cadence:

  • 20 Crab Cake
  • 20 Crunchy Frog
  • 20 Crab Humpers
  • 20 American Hammers
  • 20 Crab Jacks
  • 20 Big Boy Sit Ups
  • 20 Mountain Climbers
  • 15 Merkins done with several pauses at 6″

The PAX moseyed its way back up to the top at their own pace in preparation for COT

At COT, the origin stories for  a couple of PAX were shared so that we can all get to know one another a little better.

Great work from all the HIMs who pushed through some serious shoulder exercises and goofy crab work.

 

MOAB…out

 

 

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Slow Burn Deck of Pain

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The morning started out cooler than yesterday…and everyone noticed that right away. That’s okay, because what I had in store would keep everyone warm enough without question.

Started out with the standard disclaimer, then moseyed down the hill for the warm-up.

  • Butt Kickers
  • High Knees
  • Circle up
  • SSH’s
  • Cherry Pickers
  • Windmills
  • Imperial Walkers
  • Hillbilly Walkers

Mosey over to the side lot for the Thang.  Now, when we got over there the PAX saw the deck of cards and immediately knew what was coming.  I set the ground rules:

Aces are 1, Face cards are 10, we will use the value of the card and do that many sets of 10 of a given exercise, and each suite for that card will determine what exercise would be done.

We did 4 rounds in total, with a lap around the building in between rounds.

Round 1 – CORE; Round 2 – UPPER BODY; Round 3 – LOWER BODY; Round 4 – CARDIO with the ultimate goal to provide a solid and challenging total body workout!

So, we started out with a face card that meant we had to get after it right out of the gate with 100 box cutters.  And the mumble chatter turned at that very first exercise of round 1 ;-).

Overall, we did hundreds of exercises, some more than others, but the exercises completed for each round were as follows:

  • LBC’s (Hearts) – We did about 60
  • Flutter Kicks (Clubs) – We did 100
  • Box Cutters (Spades) – We did 100
  • American Hammers (Diamonds) – We did 80

Run a lap around the building

  • Merkins (Hearts) – We did 80 or 90
  • Carolina Dry Docks (Clubs) – I think we did 70
  • Moroccan Night Clubs (Spades) – I think we did 40
  • Overhead Hand Claps (Diamonds) – I think we did 50

Run a lap around the building

  • Squats (Hearts) – I can’t remember how many we did
  • Monkey Humpers (Clubs) – We did 100
  • Apollo Ohno’s (Spades) – I think we did 40 or 50
  • Lunges (Diamonds) – We did 10 each leg

Run a lap around the parking lot to save time and get the last round in

  • Peter Parkers (Hearts) – I think we did 40 or 50
  • Mountain Climbers (Clubs) – I think we were in the 30 or 40 range
  • SSH’s (Spades) – We did 80
  • Parker Peters (Diamonds) – I think we did 20

Mosey back up to COT

There was a lot of complaining, but I was really proud of all the PAX as they pushed through the pain and discomfort and came out their comfort zone.  Moderate is a state of mind, and I will admit that a lot of times I tell myself I can’t do something, but then when pushed by the PAX I find out, hey, it hurt like crazy, but yes, I can do that!  Today it was my turn to lead the PAX and push them.  I’m feeling it for sure now, and I know they all are too…but I wouldn’t change it for the world!

Smithers…Out!

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Footloose- The Fort

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Disclaimer

Mosey to other Church parking lot. Dynamic Warm-up- high knees, butt kickers, knee to chest, ankle pull to chest.

Circle up- SSH, windmills, hill Billy walkers, Mtn. Climbers, Peter Parkers

1st set Mosey to top of hill 10 plank jacks mosey down hold plank for the 6

abs- in cadence LBCs, Hello Dolly’s, American Hammers

2nd set up hill 10 SSHs down hold 6

Upper body- in cadence Merkins, Moroccan nightclubs, Jack webs 1-10 4-40,

3rd set up hill 10 squat jumps

Lower body in cadence- Squats, 3 different position calf raises, pistol squats.

4th set up hill 10 more SShs.

To newly paved parking lot- Partner up.

while partner 1 does exercise partner 2 runs to end of lot and back.

  1. LBCs
  2. Flutter kicks
  3. roselletta
  4. hold feet up six inches

Mosey back to COT

Prayers and praises- Beacon health issues, Badger and family, Job situations, unspoken.

Announcements- Strawberry festival, cannoli run, Operation sweet tooth run, Convergence for Whetstone on Saturday.

Thanks for allowing me to Q. Always great to get to Q someplace I haven’t before

Backdraft out

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Lucky Friday the 13th

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The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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Slow Burn Core Workout

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It was the last weekday of spring break, yet 14 PAX joined us in the gloom for a solid core workout.  Mumble chatter was significant and welcomed!

Getting right to it….Disclaimer then a mosey to warmup:

  • SSH’s – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other side of the eatery strip to get out of the wind a bit.

We took a moment to discuss the word of the month, Worthy…and then got after our cores!

  • LBC’s in Cadence – 15
  • Flutter Kicks in Cadence – 25 (that is a LOT)
  • Hello Dolly in Cadence – 15
  • Run a lap of the parking lot and then Rinse and Repeat

Split the group into two lines and we did a relay sprint race just to get the heart pumping a bit and give our core a short break

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

To mix it up a bit, People’s chair with 3 popout burpees from each PAX

  • Merkins in Cadence – 10
  • Diamond Merkins in Cadence – 10

Run another lap around the parking lot for a breather

Rinse and Repeat the last round of core exercises

  • Hello Dolly in Cadence – 25
  • Freddy Mercury in Cadence – 25
  • Big Boy Sit-Ups, together as single count – 10
  • American Hammer’s in Cadence – 15

AMRAP style we did two rounds of exercises

  • Low Slow Squats
  • PAX individual choice, but had to be an exercise they really hate doing.  We had burpees to big boy situps, but the PAX all pushed themselves outside of their comfort zone!

Mosey back to COT

It was a fun group, and as usual, completely honored to lead my Brother’s in this workout!

Smithers…Out!

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Redwood Original Tour Kickoff

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9 men posted on a beautiful SC morning for a moderate start to their day, and also took a look back to the origins of F3 The Fort.  Here is what they did:

The Thang:

Mosey out of the parking lot and circle up on the cement pad in front of the center building along Pleasant Road.

COP (all in cadence)

SSH x 20, Windmill x 15, Mountain Climber x 20, Rosalita x 15.  Pause for back/shoulder stretch L and R, Squat/Merkin/Dip seqence (5-10 reps, repeat 3 or 4 times).  Peter/Parker/Peter x 15, Freddie Mercury x 15.

Mosey around the building to the hill near the steel bridge

Jacob’s Ladder.  5 trips up the hill starting  with 1 burpee and finishing with 5.  Plank at the bottom when finished.  YHC took time to mention that Jacob’s Ladder was a staple of most F3 workouts in the early days, but seems to be absent from workouts these days.  Too bad – this is one of the best cardio/strength exercises and one of YHC’s favorites.  Take notice Q’s and bring it back.

After completing JL, mosey to the edge of the steel bridge and pair up.  With your partner, make your way across the bridge by lunge walking.  At each light, stop and do 10 partner merkins (with handclap).

When all the Pax have crossed the bridge, turn around the lunge walk back to the start.  At each light, stop and do 10 partner big boy sit ups with a hand clap.

Mosey to the building, find a bench, and do 10 steps up each leg.    Find a spot on the wall and do peoples chair with arms up/out.  Stand up, walk/shake em up and come back for balls to the wall.  Hold while each Pax does a 5 count.

Mosey back to the front of the school for some Mary.  Pax choice today with Grave Diggers (10R/10L), Hello Dolly x 15, and LBC x 15.

Finish up with the Body Destroyer for 60s in silence (another YHC favorite).

COT

I have been on IR for several months and was very happy to get the invite to Q from Short Sale a few weeks back.  This was the perfect way to ‘get back on the Q horse’ after a long lay off.  The PKMS location is awesome – expansive, a great turf field, and plenty of variety to work with. It was a blast to Q a workout again and I appreciate the effort put forth by the Pax today.

YHC talked a little about how F3 The Fort got started with the first group of Pax (me, Assassin, DD, Santini, Red Banjo, and Peach).  Nice to have Assassin in the Pax today too!  Back in the day,  Fort Mill was one of the first areas outside of Charlotte to launch F3 , and F3 Nation leaders, Dredd and OBT,  were part of the Fort Mill launch team.   What I recall from the first workout was that it was very hard, and I was plenty sore the next day.  But, I was hooked right away, and could not wait for the following Saturday when we posted again.  For us, back then, it was just a workout ( a really good one), and we didn’t know what would happen with the group, or where the group; was headed.  We just enjoyed the workouts and being together.    During the 1st year, the group started to grow and we started having 2nd F events and a regular Friday morning bible study.   The Pax kept coming and we kept expanding.  More workouts were added in new locations, regular 2nd F events appeared on the calendar, and a thriving 3rd F community was established.  The leadership we had in the beginning and the high caliber guys that have joined us since have built the Fort into what it is today.  I am a proud F3 member and plan to be one for many years to come.

Announcements/Prayers/Praises

Prayers for Badger who was recently diagnosed with cancer.

Praises for an M with a recent good report from her doctor.  Cornerstone’s 2.0 is cancer free!  Vuvuzela’s 2.0’s seizures are not as frequent.

 

 

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Sparkplug’s 4 Corners + Coupons

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The morning was actually pleasant.  Upper 60’s, a slight breeze, and no active rain…to start.   Sparkplug was on Q and had Twister bring a trunk load of coupons!  Started out with a partner carrying a coupon in a mosey down to the corner of the restaurant row, Then off to the parking lot for some warm-up.

Mosey around to the far side of Lowes for some wall sits, bear crawls, and a few other things.

Then Mosey back up to the restaurant row where there were 4 exercises listed for each corner.  We counted off in 4’s and each started at our own corner, going clockwise around the building.  It was a great full body workout!  Rain started somewhere during the first cycle, but it was pleasant, not a hindrance. Plus, we got wet on the parking lot when Sparkplug called for LBC’s and Freddy Mercury’s during the initial warm-up!

We even had one of Fort Mill’s finest from the police department stop to check us out.  Spitz did his best to EH him…he seemed interested, but Spitz said he would stalk him to make sure he came out ;-).

Finished up, and partnered up to carry the coupons back up to COT.

Great job to Sparkplug for the Q today!  I have to be honest…I really just wanted to hear him talk for the full 45 minutes ;-).

Smithers, out

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Yahtzee Culture Club Style

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So, Culture Club came out completely prepared as usual.  Always love attending one of his workouts!  This Friday morning we played Yahtzee in a way I personally never have before.

The basics were one PAX called out an exercise from the bottom list seen above, and the remaining PAX did that exercise while the first PAX took his three rolls for Yahtzee.  Once the points were written on the tape, then the blue tape was removed to reveal which exercise would be performed, and the reps would be the amount of the score written in.  If the exercise under the blue tape was highlighted in green it meant that for the next round, instead of choosing an exercise from the bottom list, the PAX would run a lap around the parking lot.

If you have not been out to participate in a Culture Club workout, I highly suggest you plan for it.  He has certainly set a high bar of excellence, at least in my book 😉.

Smithers – Out

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Last Minute Q at Footloose with a promise of no stairs

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So I took the Q at the last minute to help out Beacon, and during the initial twitter planning there was a request made for no stairs, so I decided to make today’s beat down leg friendly in the event any P200 guys were going to post.

So we started out with a quick disclaimer, and then a short mosey to the entrance on the left side of the church where we circled up for a warm-up:

  • SSH’s in cadence – 25
  • Overhead hand claps in cadence – 25
  • Windmill in cadence – 10
  • Moroccan Nightclubs in cadence – 25
  • Cherry Pickers in cadence – 10

Mosey to the back lot under the overhang for the start of the main course

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 25
  • Boat/Canoe single count – 10

A quick discussion on the word of the month (Abide).  We discussed how one of the critical components to being able to abide in something is trust.  Then once the trust is established we need to relinquish control and trust in whom we abide (specifically in Christ)

Rinse and Repeat

Took a quick mosey around the parking lot, then over to the wall for some People’s Chair

  • Each PAX popped out of the chair for 3 strong burpees, starting at both ends and working to the center

Around the corner for some more core work:

  • Hello Dolly’s in cadence – 20
  • Freddy Mercury in cadence – 20
  • Big Boy Sit-ups single count – 10
  • American Hammer in cadence – 20

Back around the corner for some more People’s Chair

  • Each PAX popped out of the chair for three strong bombjacks, starting at both ends and working to the center.

A quick on the spot question to Lugnut asking how he got his name and what F3 has meant to him, then back around the corner for some upper body work:

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10
  • Carolina Dry Docks in cadence – 10
  • Wide arm Merkins in cadence – 10

Rinse and Repeat

Mosey around the parking lot and back to under the overhang.  Another quick on the spot question to Spitz asking how he got his name and what F3 has meant to him, then a lightning round of core work:

  • LBC’s in cadence – 15
  • Flutter Kicks in Cadence – 20
  • Hello Dolly’s in cadence – 20

Mosey back to COT for a bit of stretching lead by Kilbasa

Done.  All that planning for a P200 friendly workout and the only one remotely interested was Anchorman who started training for the P200 today 😉

Smithers – Out

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Leprechaun Hunt at The Yard

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It was a dark start to the St. Patrick’s Day, and upon arrival to the school there appeared to be some sort of overnight activity going on, so I needed to call an audible to work around the unanticipated changes, but it worked.

Disclaimer, and then we started out with a mosey around to the lot in the back of the school where we circled up for warm-ups:

  • 15 SSH’s
  • 15 Imperial Walkers
  • 15 Moroccan Nightclubs
  • 10 Windmills

Mosey down the bus entrance road towards Springfield Parkway until we got to the long straight hill section.  Time to partner up, and one partner will run up the hill and back (three light poles) while the other partner performs the following exercises until they get back.  Each partner does one round of each exercise alternating with a run:

  • Shoulder Taps
  • Squats
  • Monkey Humpers
  • Wide Arm Merkins

Mosey back to the back elementary loop area for a little rinse and repeat, only with a run around the loop and the following exercises:

  • LBC’s
  • Carolina Dry Docks
  • Hand Release Merkins
  • Overhead Hand Claps

Then we talked a little about what it meant to abide, specifically in Christ.  It’s not something that is easily done, at least not for me.  It requires literally giving up all control, of everything, then placing that trust in Jesus to carry me through to where He wants me to be.  There were several head nods from the PAX, and then we moseyed back up to my slightly less secret spot up in the woods for some cadence exercises all together.  We were all blessed with an amazing view of the sunrise while up on that hill!  God is good!

We rotated around the circle with each PAX counting off cadence for an exercise (or two).  There were three rounds that looked like this:

  • 15 dips with hands facing forward (double count)
  • 15 Inclined Merkins (double count)
  • 15 Calf Raises regular (double count)
  • 15 Calf Raises Toes Out (double count)
  • 15 Calf Raises Toes In (double count)
  • 20 dips with hands facing backwards (double count)
  • 20 Inclined Merkins (single count)
  • 20 Calf Raises regular (double count)
  • 20 Calf Raises Toes Out (double count)
  • 20 Calf Raises Toes In (double count)
  • 15 dips with hands facing forward or sideways (double count)
  • 15 Inclined Merkins (single count)
  • 15 Calf Raises regular (double count)
  • 15 Calf Raises Toes Out (double count)
  • 15 Calf Raises Toes In (double count)

Head back to the playground fence to stretch out our calves then off to COT

It was not an easy workout, but I was really proud of all the PAX and how hard they pushed.  I thank Hasselhoff for the opportunity to Q again, and I really appreciate all you brothers!  You have all changed my life for the better!

 

 

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