Hour long Q’s are hard on everyone

Had a little challenge on my hands for this one – a group of the Deep regulars including the site Q were taking on the Savage Race course, so for those who were not peer pressured into participating in that, I had to make the Saturday boot camp just as awful (minus the ice bath obstacle).

Rolled up w/ my fellow Lake Ridge guys Lutefisk, Olaf and Pothole and we waited for what I thought would be just a few guys rolling in.  This is not the case anymore – these pax roll out in numbers and we had 22 including some very brave 2.0’s in attendance all ready to work, including 1 2.0 who’s 11th birthday it was this week.  Royale gave me a heads up a couple days ago, so the workout was made with that in mind, nothing but 11’s for Pierce, aka Lancelot.

1.  For those that know me, I’m not a big fan of warm-ups,  although I may need to rethink that during hour long workouts. Our “warm-up” – mosey over to the nice 400m track across the street and do 4 laps, stopping every 100 meters to do an exercise 11 or 22 times for birthday boy.

  • lap 1 – merkins (stop 1 – 11 merkins, stop 2 – 22 merkins, stop 3 – 11 merkins, stop 4 – 11 merkins)
  • lap 2  – squat jumps (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 3  – big boy sit-ups (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 4  – yep, burpees (11 reps per stop)

2.  With the warm of 1.2 miles, 66 merkins, 66 jump squats, 66 big boys and 44 burpees complete, we moseyed back across the street and hit the baseball field…all dirt, some rocks, no grass.  Asked all 22 to count off by 2’s so we had two teams then I explained the rules.  I set the 15 minute timer, blast some old school papa roach, and you try to score as many runs as you can in the 15 min.  How to score a run?  Like this:

  • lunge walk to 1st base, then do 11 diamond merkins
  • bear crawl to 2nd base, then do 11 jump squats
  • broad jump to 3rd base, then do 11 donkey kicks
  • crab walk home, do 11 burpees, then step on home plate.  That’s 1 run.

Believe Lutefisk scored 5 runs, otherwise everyone else was hovering around 3 to 4 runs.  The intent which I totally overlooked in the heat of exhaustion was to add up both teams scores and issue a penalty to the losing team:

Loser:  burpeee bounce from home to 1st base (ie. burpee where you go down, do a push up, but explode up and forward 3 times so that you cover some ground on the uptick, then up, jump and that’s 1 burpee.  Do as many as you need to, to get to 1st base.

Winner: mack tar jais along the first base line while the the poor saps do burpee bounces.

3.  From there we hit the hills behind the baseball field for some true 11’s.  Start at the bottom of the hill with 1 “worst merkin” (wide grip merkin, reg merkin, diamond merkin = 1 worst merkin), run up and 10 knee tucks, then back down for 2 worst merkins (ie. really 6 merkins lol).  This just about killed the group.  I was very encouraged to see at about the 5 or 6 count of worst merkins that every single pax was modifying lol.  I think I even saw some Pax’s faces face down in the weedy grass we were in.

4.  We had about 5 minutes left and we were at 2.3 miles, so I really wanted that 3 mile mark.  We moseyed to the gate near COT and I told the pax about the X crunch suicide we’d do.  For those of you doing the app based ab challenge that Nasa organized, there is a “X Crunch” that absolutely sucks.  Basically start in the v-sit position, go down all the way and make an X with your arms and legs and then back up to v-sit position.

  • 5 x-crunches at the start line (basically the gate) then run to the 1st corner at the back of the school
  • Do 5 more x-crunches on corner of school and run back to start line
  • Do 5 more at the start line, as you pass 1st corner in the back of the school, do 5 more, and then when you get to the next corner do 5 more.  Then run back to the start line.

That took us to exactly an hour which was good because I think I may have gotten beat up had we kept going.  Had a great time w/ this group again (second time in a week!).  Cannot believe how much they’ve grown this place in the last year.  Props to the EH’ing machines over there and the consistency with how often they post.

Hope to get back out to the Deep a little more consistently now that my third son is no longer a little baby.  Thanks Shakespeare for the chance to lead this great group.

ChaChing

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Burpees at the Ballroom?

This was my 4th Q in 6 days so I am running short on ideas, and never knowing what a moderate workout is supposed to be I struggled to build the winke, but no worries I came up with something fun and it was good to see all the Pax show up and ready to work.

Warm up mosey around the parking lot and then back to circle up for some COP.  SSH, Hillbilly Walkers, Low Slow Squat, Windmill, Potato Pickers, Mountain Climbers, Peter Parker, CDD, mixed in some Downward Dog and Honeymooner.

Mosey a little to the bottom of a little hill for a round of 11s – 10 Burpees at the bottom of the hill with 1 set Jumping Lunge with a Bear Crawl up the hill.  Apparently this was a lot of Burpees for Ballroom.  Oh well live & learn.

Activity 2 was another round of 11s, no hill this time just on curb to another.  10 LBCs  Bear crawl, lunge walk, Crab walk, or what ever, 1 Mike Tyson  and so on and so on…. Let it be know that those Mike Tysons start to hurt around 6 or 7.  Finished up with a few minutes of Mary. Great work by all.

Announcements – Convergence on the 24th,  Badger work-out, next Tuesday, read your newsletter.  Prayers  for students and teachers, families.

 

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Did Not Learn from Quagmire’s Terrible Idea

A complete disclaimer was verbalized this time

Moseyed to somewhere in the massive school parking lot – High knees, butt-kickers, Toy Soldiers and Hip stretch thing a ma bobs.

Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner, low slow squats, various stretches and slow/old-man/windmills.

Moseyed to the back toward the school where the bad ideas were repeated from yesterday – probably as a result of being a slug for sometime. We did several rounds of 7’s between the curbs,  interrupted by planks  Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Calf-raises and Squats. Rd 3 – Mode: Hop, Monkey-humpers and Bomb Jacks.
Moseyed to the back of the school for People’s chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were still a bad idea. We stopped early.

Moseyed to benches on the side of the school – with several rounds of step – ups, dips, werkins and derkins. Slow-moseyed 10 ft. for a good round of Mary. We closed with somemore stretching before slow-moseyed the final 10 ft. to the COT.

COT: Prayers for families, and health issues. Praises for safe travels and M’s.  Praises for work and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Short Sale  for getting me out of bed with the opportunity to Q. It is always an honor. Tater.

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Off My 4th Point of Contact to Q

The disclaimer was remembered, although, I was reminded that it was incomplete. F3 cannot be sued.
Moseyed to the HD parking lot – High knees, butt-kickers etc. Karoke is not a good warmup if you are nursing plantar facitis.
Circled up for IW, HW, Morrocan NC, Plank/Down dog/Honeymooner and slow/old-man/windmills.
Moseyed to the back of Target where the bad ideas started – probably as a result of being a slug for sometime. We did several rounds of 7’s between the walls, by the dumpster; interrupted by the Peoples’ Chair. Rd 1 – Mode: Bearcrawl, Peter Parkers and Parker Peters. Rd 2 – Mode: Lungewalk, Monkey Humpers and Squat Jumps. Rd 3 – Mode: Crabwalks, Rosalitas and Freddie Mercury. Rd 4 – Mode: Hop, Calf-raises and Bomb Jacks.
Moseyed 10 feet to long, back wall of Target for Peoples’ Chair and Donkey Webbs. After the previous bad ideas Donkey Webbs were a badder idea.
Moseyed to Best Buy for a brief taste of core exercises. I needed the core to start working of my large sit-up muscle.
COT: Prayers for families and loss of loved ones and for difficult conversations to be had with friends. Praises for new jobs and wedding anniversaries.
The word for May is mentorship. We saw examples this morning – young men, mentored by fathers and friends holding friends accountable. Pastor Tony Evans has a quote – “We are born male, but we choose to be men”. Maxim #3 in “Mansfield’s Book of Manly Men”: is “Manly Men, build Manly men.”
Thank you Jedi for getting me out of bed with the opportunity to Q. It is always an honor. Tater.

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The Fort 6 year Anniversary – Making Getting Better a Priority!

September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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Palisades=Hills

The hills were alive. Rolling in from Tega Cay I was like “How hard can a stroll through Palisades be?” Turns out hard! A couple of notes from YHC before leading a running workout.

  1. Try to post a few times when you are not the Q. It helps with getting a lay of the land. And getting to know the regulars.
  2. Review some of the recent routes so as not to be repetitive and reflect an air of not caring or just “winging it”
  3. When laying out the route on mapmyrun, take a peek at the elevation changes and adjust as necessary (or not)
  4. Know where your going (this is key)

Item 2 above gave the necessary ground for some light twitter cyber-bullying of YHC (deserved). Item 3 resulted in some grumbles, mostly from YHC. And item 4 resulted in some wayward Pax (again myself included). Tclaps to Hauschka for getting me back on track.

So the 13 of us rolled out and took on Palisades. The route is posted somewhere in the Twitter-verse and should stay there. We had a good time, got the heart rate up, got lost (some of us at least), found about 4-5 different ways to get back to Palisades Park Elementary. All told the distances ranged from 4.5 – 5.5 miles. A special thank you to Jedi and Witch Hunt for the conversation rolling back into the school. If you’ve ever wondered the many uses of a credit card and/or penny, just hit Jedi up. He brings new light to the term “penny pincher”.

COT and BOM on me.

Haushcka, thanks for the opportunity as always.

Zima out!

 

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6 pack at Sea Legs

I don’t usually document the runs, but I figured it could still be helpful for those Q’ing a workout at Sea Legs that may be unfamiliar with the lay of the land.  Every backblast counts.

Nothing special this morning, there were 6 of us on a, what’s now typical, muggy morning.  We met at the parking lot at the Palisades Elementary and went up the back road/hill by the basketball hoops and down Langston road where we hit Grand Palisades pkwy and took that all the way down to the roundabout and back.  About 4.5 miles of safe running off the main roads.  This is a good route that fits nicely within the time slot and has a deceiving amount of hills.

We finished up a few minutes early and circled up for CoT

  • 6th annual Invergance
  • Prayers for travel and the PAX attending the GRT
  • Prayers for Routers Grandmother-in-law who is having surgery

Thanks for the Q Hauschka!

-Flux

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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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CSPAN Send off Convergence

141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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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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