Tag: Two Ferns

CSPAN Send off Convergence

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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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Pain Stations and Partner Beatdown on tap at Bermuda Triangle

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YHC is a big fan of getting up at 4:20 for the Q at the 5:00AM launch of Bermuda Triangle.  Fresh off 3 miles of Suicides courtesy of Which Hunt at Poopdeck, I was excited to get after it, hoping for a strong turnout.  Disclaimer was delivered and the we got to business.  Here is how it went down:

Warm-o-rama:

Started with a 400 meter (more or less) modified indian run where the lead runner passes back overhead a 10lb medicine ball.  Last man sprints to the front of the line and so on until we arrived back near the flag:

  • 20 SSH IC
  • 15 Imperial Walkers IC
  • 15 Weed pullers IC
  • 10 Merkins IC
  • 15 Mountain Climbers IC

Next on to Part 1 of the workout: a 3 station beat down with pain stations spread around the 400 meter track.

Station 1:

  • 10 Jump squats
  • 10 single count curls/arm (25lb dumbells)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count) => run to station 2

Station 2:

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20lb dumbells)
  • 10 Diamond merkins => run to station 3

Station 3:

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 15 CDDs

Rinse and repeat once

Unfortunately for the Pax, we still had 15 minutes left, so on the Part 2: 

Partners would split reps, with one running about 100 yards while the other got cracking:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

The leaders only got as far as the Monkey humpers.  Pax were told completion at home was optional.

In Closing

We circled up to name 31 year old FNG Matt Hickey , now forever to be known as “Love Bite”.  Praises and prayers for health and healing, comfort and celebration were brought forth.  YHC closed the COT with prayer.

As always, I’m grateful to be a part of F3 Nation and fort the opportunity to Q.

-Wolverine

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The Modified Murph

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Michael Murphy was a Navy Seal from my neck of the woods on Long Island, New York who died in service to this great nation.  The Murph challenge has been gaining steam for the last couple of years as many people have taken to the challenge of doing a 1 mile run, 100 pull ups, 200 pushups, 300 squats and then running another mile with a 20-30 lb ruck sack on.  I did my first modified Murph this past memorial day(no ruck sack) and could not wait to do another, so I figured I would do a modified one and torture my F3 buddies along the way.

We did a quick mosey on over the back basketball courts with side shuffle’s and toy soldiers worked in.  

COP

10-SSH w/2 Donkey Kicks

10-Sungods fwd and reverse w/4 DK’s

10-Windmills w/6 DK’s

10-Cherry Pickers w/8 DK’s

10-Down Dog into Thigh Masters each leg w/10DK’s

The Thang

Since I figured everyone can run forward, I decided on having everyone nur for 2 laps around the track that surrounds the basketball courts then do 100 pull-ups, 200 archer ‘mericans and 300 one legged squats then nur for another 2 laps.  I instructed the Pax to do the modified Murph in 10 sets of 10 pull-ups, 20 archer ‘mericans and 30 one legged squats.  There wasn’t much mumble chatter for this workout and Austin Powers even threatened to get even with me the next time he was on Q.  Little does the late showing Mr. Powers understand, I enjoy a good challenge, the harder the better.  Dr. Evil is in the house!

Around set 6 I figured in the interest of time that we do regular push ups and squats to finish the Murph.  Unfortunately, there is no modification for pull ups.  My timer rang at 5:55 and everyone was in the middle nuring the last 2 laps so I had us mosey back to COT where we finished up the workout with 4 minutes of Mary.

Big Boy Sit Up’s until a runner ran to the far island and back.

Freddie Mercury’s until a runner ran to the far island and back.

Hello Dollie’s until a runner ran to the far island and back.

LBC’s until a runner ran to the far island and back.

Observations:  Better late than never AP.  Respectable Olaf and Haushka ran during the boot camp and were not part of the name-o-rama but respect to them for coming out in the gloom and training.

Prayers to the family of String Bean(Will Frederick) from the York Pax who has gone to be with Sky Q.  A tough loss at only 23.  Prayers for Stang’s mother in law who is having bypass surgery today.  Prayers always for Pax looking for work or dealing with the loss of a loved one.

Peace brothers.

 

 

 

 

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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“Mostly” running the trails

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Finally had the M at home so I could head to the Carolinas Thread Trail near home that the Lake Wylie PAX have been using for Ragnar Relay training.

“It’s just running, QBert” they said as I eagerly picked up the Q from IcedT

Started running the trail and then called out 5 SSH to the rear PAX who then had to make it to the front of the line (Indian Run) rotated through as we could careful to only pass when the trail was wide enough so this helped take up some time and keep everyone focused.

Found a bench on the way and stopped for 30 dips

Indian Run again with 1 burpee for the rear PAX

Bench #2 more dips

Lunge walked up a big hill and then kept running to the Daniel Stowe parking lot

At the parking lot, we broad jumped one set of spaces, lunge walked the next, and then sprinted to the end.

After a scenic lap in front of the garden, we walked backwards back to the trailhead

I put a different PAX in front every 5 ish minutes to change up the pace and we stopped once for dips on the way back.

Made it back to CoT with everyone for the better.

Two Ferns has had 2 deaths in the family this past week. IcedT is lifting up brothers looking for jobs, let’s join him.

Thanks IcedT, keep up the good work!

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A Summer Reunion at Crow’s Nest

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Great way to start your week.  5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down.  Two Ferns made his Crows Nest debut, Austin Powers returned  from his vacation across the pond and we had Viogt join us from Rock Hill at the request of Homebrew.  Excellent group this morning, especially after Olaf and Nemo ran up late to COP!

I quickly gave the disclaimer and we were off. Mosey down the service road to the back parking lot of the school with several dynamic warmup moves.  It’s funny how you go under the street lights and they TURN OFF when we stroll by… really tells us how wanted we are.

COP

Random counts of Imperial Walkers – Moroccan Night Clubs – SSHs – Merkins – Yoga – and Mountain Climbers

Didn’t take long to break a sweat, so we moseyed to the playground area farther back in the school.

We started a cycle of an easily written, but hard workout. UvU

Station 1 = 10 pull-ups

Station 2 = 20 Merkins

Bear crawl about 40 yards to next station

Station 3 30 Sumo Squats

Crawl Bear another 40 yards back to station 1

Rinse and Repeat 5 times

Once this was over I shared a few “motivational” words about being tougher than you think you are.  Completing this cycle was a big challenge, and everyone made it.  It’s opportunities like this that show you how far you can actually push yourself.  Keep it up throughout your day and challenge yourself to be better in everything you do!

Mosey around the school to a wall for next evolution

Wall sits for 60 second counts

Wall Plank with feet on wall then we did 10 in cadence shoulder taps. (real crowd pleaser)

Wall sit another 70 seconds of counts

BTTW 30 seconds of count.

Made our way back to the front of the school for the last 5 minutes of Ab Lab.

PAX went in clockwise circle picking the Ab exercise and counting the cadence.

Ended with COT and our prayers.  Shared a summary of the 3rd F Invergence from the previous Friday.

Honored to Lead

-Royale

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Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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Still in Abyssness

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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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Gym Jones and a little DORA

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It’s been a while since I’ve been back to my old stomping grounds at The Deep and thought this would be a great way to warm up for BEYOND coming on Monday. 9 PAX answered the call in The Gloom. Here’s what went down:

Quick Disclaimer and Mosey over to the parking lot in front of The Office (slight location adjustment was needed due some leftover splashed merlot).

A brief warm up followed.

THE THANG
A while back Facebook into me to Bobby Maximus and some of his Gym Jones challenges. It goes like this: Set a timer for one minute. Starting at one increase by one Burpee every minute until you can no longer complete the number of Burpees in that minute. This group pushed themselves to the limit and made it 15! For those who don’t want to do the math that’s 120 total Burpees

With all the PAX sucking wind we slowly moseyed over to the building and partnered up for a little DORA. With a partner complete 100 Dips, 200 Squats, and 300 double count Flutters while their partner ran to the parking island and back.

With the PAX sufficiently smoked, we moseyed back to COT.

MOLESKIN
F3 has impacted my life in more ways than I can count. I shared today that for most of my life due to various factors including being bullied, I have never had the confidence to look people in the eyes while speaking with them. I didn’t feel worthy. It felt intimidating. While I’ve held leadership positions, I’ve never known what it took to be a leader. F3 has given me the confidence to finally do that. The mental shift that happens when all of a sudden you lead and others follow is life changing. It’s downright empowering. These 45 minutes or hour leadership sessions have not only impacted my relationships, but my professional life as well.

There’s your preview for BEYOND. Check out the next BB for PART II.

Wild Thing Out.

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Uptown Funk You Up

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It was one of those crazy humid Carolina mornings where YHC actually had to turn on the AC on the way to the workout. You know it’s muggy when you’re already sweating with no sun, and no exercise. Bring 15 dudes into the mix and it got real sweaty real fast.

Disclaimer made, then circuitous mosey around the parking lot.
Circled up for: SSH, weed pickers, merkins, superman, low slow squats

The THANG
Uptown 50
I got this one straight out of the exicon. I read about it probably two months ago and had been looking forward to trying it since then. Two markers were set up (about) 50 yards apart on the basketball courts. PAX partnered up. The idea is to do 10 burpees then travel 50 yards via the prescribed means to the other marker, where you then do 10 more burpees and travel back to the start by the next mode of transport. There were 10 total lengths of 50 yards so 10 x 10 =100 burpees… plus whatever it took PAX to do 50 yards of burpee broad jumps. Lots of burpees.

Here were the modes of transport in order: Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur, AYG (Sprint!), and Bear Crawl

Due to mumblechatter from PAX not wanting to scuff their fancy pants new running shoes up, Omaha was called on the Alligator Crawl, which was substituted for bear crawls. Great effort by everyone on pushing through this till the end.

Ab Doras

100 Boxcutters, 200 Big Boy Situps, 300 Freddies (double count)

P1 ran down and up the hill, while P2 did boxcutters. Flapjack and keep adding till you get to your number as a team. After boxcutters, runners went to end of the school and back for the big boy and Freddy rounds. Each pair made it pretty far into the 200 Big Boy Situps by the time 6:00 rolled around, and a couple of teams managed to break into the Freddies. Mosey back to COT.

COT
Announcements are all in the newsletter. Read it.
Prayers for Whopper’s job situation, Cha Ching with son #3 due to arrive any day, and safe travels for Tinsel’s sister who is flying to Ecuador. Very sweaty BOM.

Big thanks to Bones for the opportunity to lead.

Stay Classy,
Homebrew

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