Tag: Twister

BEYOND – Discussion on Perseverance

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Cobains for the late BB, but wanted to make sure that YHC got it out in the ether. First off, thanks to Maximus for the Q. When asked to Q Beyond, it does bring with it a deep message or at least reflection for the Q, and hopefully, YHC did Beyond a service by bringing an impactful message to the PAX. 14 of us descended upon Block Party in near perfect conditions for a message on Perseverance. We started as usual gathered around the entrance to WEP and had plenty of 2nd F prior to the WO.

Read the definition of Persistence and asked the PAX to think of a situation in their life where they had to persevere.

noun
1. steady persistence in a course of action, a purpose, a state, etc., especially in spite of difficulties, obstacles, or discouragement.
2. Theology. continuance in a state of grace to the end, leading to eternal salvation.

With that, we were off with a mosey to left along the path until we came upon the hill towards the back of WEP. We circled up for a nice warm up. Warm up consisted of some usual merkins, planks, peter parkers, mountain climbers, parker peters, CDDs, squats, and windmills…probably not in that order.

Next up, with the hill looking unused and lonely, we had to make sure she felt appreciated. So the PAX lined up and we did elevens of Burpees and Squats with a run up the hill in between. That was a little longer than projected on the wienke, so modifed the next set to sevens of Merkins and Bombjacks with a bearcrawl up and a backward bearcrawl on the way down.

James 1:12
12 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.

Mosied to the playground. Partnered up.

Partner 1 did pull ups / Partner 2 ran the loop and flapjacked. We did this with chin ups next, then toes to bar, then knees to elbow.

Perspective – Think about whether we are standing still or in motion. We are moving at about 1000 MPH compared to the earth center, or 67kMPH from the sun’s perspective. We are not standing still, even if we feel like we are. We are heading in a direction even if we feel like we are standing still, that may face obstacles, but with perseverance and our brotherhood within F3, we can and will overcome the challenges that we each face.

Still partnered up, 20 partner Merkins.

20 Seal Sit Ups

5 Junk yard dogs.

Mosey back to COT.

Proverbs 3:5-6   

5 Trust in the LORD with all your heart and lean not on your own understanding; 

6in all your ways submit to him, and he will make your paths straight.

COT.

 

Prayers for family, CSPANs new adventure, prayers for courage.

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Barney Fife’s Ballroom VQ

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The Message:

Since this was my VQ I was not overly confident and could feel the butterflies doing side straddle hops in my stomach. I had made a homemade deck of workout cards that I was looking forward to trying out. However, the best-laid plans of mice and men often go awry and my plan quickly fell apart. I am ashamed to admit that I underestimated my fellow PAX. My plan was based on a group of what I assumed would be 5 – 10 that would eventually draw 5 cards each by the end of the workout at which time we would compare hands for a modified game of poker.

As I stood in the gloom waiting to give my first disclaimer I was pleasantly surprised to watch the steady stream of vehicles arrive, one after the other. By the time 5:15 rolled around there was a total of 26 of us and I was less nervous and could feel the support in the air. I quickly realized that I would have to modify my plan but I was happy to do it because no matter what happened I knew I was among good friends that would be quick to help if necessary.

After stumbling over a barely adequate disclaimer we started with a CoP warmup:

  • Windmills
  • Side straddle hops
  • Hillbilly walkers
  • Carolina dry docks

After the warm up it was time for a short mosey to the football field.

The THANG:

The PAX lined up on the goal line and planked while one person at a time sprinted to the 40 yard line, drew a card and brought it back and called their exercise out in cadence. After each PAX brought one card back for a random beat down that worked the legs, arms and abs we split up into 5 groups on the field. Each group used the 5 workout cards that they had drawn from the pile and moved to the next group of cards when they were done. After each group worked through all 5 sets of cards we lined up on the 40 yard line for more sprints:

  • 10 yard sprint, imperial walkers back
  • 20 yard sprint, power skip back
  • 30 yard sprint, hillbilly walkers back

We moseyed back to the parking lot for CoT where I explained to the group what an enormous impact my F3 brothers have had on my life since I began coming in April and we all welcomed FNG Flyby to the family.

Thanks to Short Sale for giving me the opportunity to Q, I thoroughly enjoyed it and promise to make it SUCK more next time. Thanks to all the PAX who came out and showed their support.

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Bing- GQ in The Fort – Alcatraz AO

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Reposting with Link to Bing’s BB from F3 Suncoast.

Bing- GQ in The Fort – Alcatraz AO

The PAX

Weather – upper 60s- with a chill in the air for this Floridian!

As the pax began to roll into the AO, including a number of them who chose to take a pre-run, YHC was giddy with excitement.  It felt like good old times with so many familiar faces!

As the clock struck 6:30, the disclaimer was shared along with the 5 core principles  and off we went for a mozi around the park.  Mozi included butt kickers, high knees, Carioca x2 and a quick pace to finish the run.  Without hesitation, it was time to hit the dewy fresh cut grass for COP.

COP was delivered in a speed round, where the Q calls out an exercise and is immediately followed by the first Pax member calling out SSH x10 IC.  The COP went as follows:

  • Merkins x10IC
  • SSH x10IC
  • Windmills x10IC
  • SSH x10IC
  • Imperial Walkers x10IC
  • SSH x10IC
  • Mountain Climbers x10IC
  • SSH x10IC
  • Peter Parkers x10IC
  • SSH x10IC

It was time to get to business.  The intent of the beatdown was to share some of the Pax favorites from my new  region, F3 Suncoast. First up was, FUN WITH ANIMALS.  Cones were set up roughly 15 feet from the starting point and the pax had to do the following mode of transportation x2:

  • Bear Crawl
  • Duck Walk
  • Crab Walk
  • Crawl Bear
  • Frog Hop
  • It was obvious that the pax was having such a great time, we rinsed and repeated, with only 1 time each the second round.

After we had enough fun with animals, a quick mozi was done and the pax ended up at the bottom of the hill on Tara Tea Drive for a round of Jacobs Ladder.  Run up to the top of the hill for 1 Burpee, run back down and immediately return to the top for 2 burpess.  Rinse and repeat until you have done 7 burpees.  Plank at the top until the entire pax is complete.  This was no easy feat for this Floridian flatlander, but clearly was a crowd favorite.

After the six was in, it was time for some Mike Tysons along the curb.  Due to the size of the Pax, half of the group ran laps until the first group was done doing Mike Tysons x10.  We did two rounds and it was back to the fields of Alcatraz for the grande finale…and grand it was.

Ripken Suicides

As done at any Ripken Q at F3 Suncoast, it was time for Ripken Suicides (or as Longshanks called them initially – Cupcakes because Suicides isn’t sensitive enough).  The pax had 1 minute to complete a full round of suicides, with the next round starting after the first minute.  The faster you get done, the most rest.  This is done for 10 rounds, as long as you are able to get the suicides done in 60 seconds.  There wasn’t a lot of love shown for Ripken after this finale!  Thanks Ripken!!

With 3 minutes remaining, it was time for a quick round of mary including LBCs, Protractor and one other.

Round of Mary

 

The MoleSkin:

YHC encouraged the pax to not hestitate to disrupt their status quo.  To make sure they are not remaining in their comfort zone.  Roughly 2 years ago today, the Kelly family entirely disrupted their status quo, having no idea why the chose to leave such a great community, pax and soccer family to head to a place where we knew NO ONE.  Not long after arriving in Florida, the status quo was disrupted AGAIN with YHC taking an entirely new job and quitting the one he moved to Florida for initially.  This opportunity has been a true blessing as YHC no longer travels for work and is home with the family and available to apply more time to launching a new region for F3.  The Pax of F3 The Fort and surrounding areas have been instrumental in disrupting the lives of over 225 men in the Sarasota area, as it was because of them YHC had the confidence to move and then start a new region.  I am honored and humbled to be a part of F3 The Fort and to give away all that I have gained to my new region in F3 Suncoast.

Prayers/Praises:

  • For Cable Guy and his family
  • James, friend of YHC battling cancer for the 3rd time at 9 years old
  • Many other prayer requests spoken

Announcements:

  • Coffeeteria at Panera Bread – Thanks for hanging out, I had a great time
  • CAH – Join us
  • Welcome to Skyline – You did a great job in a not so friendly FNG beatdown!
  • Wow, I am really bad at all of the announcements as I am not with this pax daily!

Thank you for this great opportunity and I look forward to seeing everyone on Monday at Honey Badger.

Aye – Bing

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Lots of balls at the Swamp!

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Short notice Q for the swamp bootcamp this morning could very well be my last before I move to Everett Washington. A lot of Ruckers, only 5 of us for the boot camp.

Thang:

COP

mosy to target balls for the main event:

one armed merkin each arm and a regular merkin at each ball, running between each

15 squats and bear crawl to each ball

5 burpees and lunge to each ball

10 monkey humpers and crabwalk to each ball

last thing we did I beleive is a variation of belching, sprint to each ball and drop to 6 inches, sprint forward and repeat when Q says go. That one actually was pretty intense.

Kept things simple but painful.

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Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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Ring of Fire and World Cup PKs at TheYard

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Seems like soupy weather is quite the norm these days, and the gloom at TheYard was no different.  11 pax posted, with one an FNG soon to be named “Airsoft”.  Following in the pattern of TheYards previous workout with Chickhawk and his 2.0 Shinguard (who were MIA this week), Hurler was tasked to take the warm-up, and also helped plan the weinke for the rest of the workout.

The Thang

Disclaimer was issued and Hurler grabbed the reins for a mosey toward the west side of the middle school.  Landing in the far parking lot on that end, he lead us through warm-up.

  • Side Straddle Hops x15 (IC)
  • Imperial Walkers x15 (IC)
  • Mountain Climbers x15 (IC)
  • LBCs x10 (IC)
  • Merkins x10 (IC)
  • Run Stance Switch x10 (IC)
  • Crab Cakes x5 (IC)

Hand-off to OldBay

Main Event

Luck for us, the gates to the football field were unlocked.  We moseyed there to find 15 cones set up in a large ring around the center (about 40 yards in diameter).  Yep, all pax were about to fall into a burning ring of 🔥fire🔥.  At each cone was an exercise (with number of reps).  Each pax picked a cone (Twister was voluntold to pair with our FNG) as the starting point.  Process was as follows:

  1. Do the exercise at that cone
  2. Run all the way directly across the ring around the opposing cone, then back to the center.
  3. Plank at center for 10 seconds, then do 5 plank jacks.
  4. Proceed to next cone (clockwise).
  5. Repeat until all 15 cones where done.

The exercises were as follows:

  1. 10 Monkey Humpers (4 count)
  2. 10 Hello Dollys (4 count)
  3. 5 Burpees
  4. 10 Merkins (single count)
  5. 20 SSH (4 count)
  6. 10 Run Stance Switch (left+right = 1)
  7. 10 Bombjacks
  8. 10 LBCs (4 count)
  9. 10 Peter Parkers (4 count)
  10. 6 Morning Woods (turkish get-up w/o the bell)
  11. 10 Box Cutters
  12. Bear crawl to center and back
  13. 10 Flutters (4 count)
  14. 10 Crab Cakes
  15. 10 Speed Skaters (left+right=1)

Mid-way through, we took a quick recovery break to talk about why we say “Yes” or “No” to our friends, co-works, wives, and kids.  We also talked about fighting BOMS (bitter old man syndrome).

Next we slow-moseyed to another configuration of cones.  Pax were split into two groups, each representing an unspecified World Cup team.  Time for some PKs.  Here’s how it worked:

  1. First pax in team 1 randomly drew an exercise from the Bucket o’ Pain.
  2. Pax then attempted to kick a soccer ball between a narrow goal (1 yard) about 10 yards away.
  3. If the pax missed, his own team had to do the exercise.  If the pax scored, the other team had to do the exercise.
  4. First pax in team 2 then took a turn
  5. Repeat, alternating teams until app pax had a chance.

Mosey back to COT

Great work by all packs!  Special welcome to Airsoft, who did awesome (and special thanks to Twister for taking good care of him!).

 

 

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The Honey Badger with Schmalls and CSPAN

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Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Taters beat down

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23 Pax, 19 for Bootcamp and 4 Ruckers

Welcome FNG Mill-Billy

It’s been a while since Tater had the Q and he did not disappoint!

He gave the disclaimer and we were off to mosey, Toy Soldiers, Butt Kickers, Knee to chest, Karaoke

COP Did a few exercises here to get nice and warm before we mosied over to the fountain and partnered up

Dora 1-2-3-4 100 Derkins, 200 Step-ups, 300 Dips, 400 LBC one partner ran the loop while the other partner did the exercise

We got through one full round and started our way back down before we stopped and returned to the COT area to do a little Ab-Lab

Excellent work! It was not an easy workout and we were all challenged!!

Great work Tater and the PAX!!!!!!

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First-time Footlooser

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This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.

The warm up was your standard warmup consisting of SSH

Moroccan Night Clubs

Windmills

Etc

The Thang

We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .

After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .

Thank you for the opportunity to lead this great group of HIM.

Wegmans

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Kicking Off ’18 Nantan Summer Tour at Block Party

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On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

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