Tag: Uber

F3 Dads 2021 Session 1

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45 PAX gathered up at the Calhoun St parking lot

BIG circle up on the green space for some warmups. All in cadence,
– SHH
– Imperial Walker
– Hillbilly Walker
– Squat
– Merkin (Skeeter wanted to call this in cadence, but got nervous in the center of the circle. We’ve gotta give our kids a chance to fail.)
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.

Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
– Dads vs. Kids race part 3: stipulation Kids bear crawl, Dads lunge walk
Loser does 5 burpees
– Dads vs. Kids race part 4: stipulation Kids run backwards, Dads run forwards….Finally!
– Dads load up your kids and carry them across the finish line

Sprint over to the hill (there were two guys doing a weight workout…did somebody EH them? Also, there was a dad up at the top of the hill with his daughter. Did somebody EH them?)

Load up and carry the kids up the hill
kids do 5 merkins at the top
Mosey Down

3-leg bear crawl up
mosey down
3-leg bear crawl (other leg) up
mosey down

Mosey over to the tumbling mat. Kids can make their dad run up the hill by doing a trick on the mat.

COT and popsicles

I got the red/white/blue ones thinking they’d be more popular. But the kids love the little freezer pops. Duly noted!

FNGs:
Donahue
Flipper
Laces
Strider
Monarch
Mongoose
Chase
Bolt (the younger)

Prayers:
– of gratitude at the opportunity to be a father
– to be worth of the responsibilities laid in front of us
– for our children to grow up wise and strong with hearts to know the will of the Lord

COT:
Part 1 – https://twitter.com/jisenhour/status/1401204326165581831
Part 2 – https://twitter.com/jisenhour/status/1401203462696849409

—
Band Camp dismissed

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Non Yeti miles

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When Pothole was reaching out for a substi-Q, YHC couldn’t resist. I really like the Swamp as an AO.  It’s flat-ish, there’s a lot of scenery, and any security guards watching CCTV get some entertainment.

When I arrived at the Swamp, there was a lone vehicle in the CFA lot. I didn’t know if it was one of the PAX or not, as they’d been parking in the BB lot since CFA redid their lot with all those pesky concrete signs and whatnot.

I knew Pothole was DR, so I jumped out of my car and planted the Pantheon flag in the island to see if its magnetism could attract any PAX (Sky Q knows my sexual magnetism would not have done the job). Almost as soon as the shovel hit what I assume is bedrock under the grass of that island, Juan Valdez got out of his car and Uber arrived. Later Uber would explain that he’d been driving all over Rivergate to see where the AO was.

I couldn’t believe it. I took a substi-Q and got to give the nickle tour to two PAX who had never hit that AO before (or Quagmire, for that matter, sorry Olaf)

Warmup

I’ve mostly stopped doing these. They get in the way.  The disclaimer is my warmup.

The thang

Immediately mosey SE around the Home Despot to the back side of Target. Burpeecides. Run to a ball, run back and do a burpee for each ball. 9 balls = 46 burpees.

My original plan was to run these awful suicides, adding to the pain as we went, but with the AO newbies, I knew they wanted to take a more scenic route, so we moseyed on over to the fountain, where I introduced them to The Stairs.  It was just an introduction, though. My knee is still having a pretty bad time with elevations, and so 11s were called.

It took a moment, but we decided to call the “Just Fresh” side of the fountain the “south” side and the other side the “West” side. Uber is a scout leader and didn’t object, so I’m pretty sure everything is legit.

South side: Leg lifts (start at 1)
Run around the entire island past the Wine Shop

West side: Dips (start at 10)
Run around the entire island… i dunno, by that soap store that always has a line.

We all stuck together and finished 5 rounds before it was time to head back to CoT

cot

We talked about how nobody there was hitting the Yeti. Juan Valdez had an amazing praise about his son that had a tear in my eye. Very thankful.

nmm

I really wanted to beat the living snot outta myself and anyone else who showed up this morning, and while I had more in the tank at the end, I think everyone walked away satisfied.

When numbers are low you stick together. This will generally lead to good mumblechatter, and this morning was no exception. I learned a lot about Juan Valdez and Uber this morning.  And Uber told us an amusing little tale about his friend who got robbed three times in one day.

SYITG

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Pain posting at BAOPS

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Alcatraz eventually became a prison on an island in the cold waters off the Northern California coast. It was known to be difficult to escape for the inmates that called Alcatraz home. The waters surrounding it were cold and rough, much like its residents.

When Trucker took over Alcatraz, he had a vision for our own little AO on the island, well, it’s really a peninsula but just go with me here. He wanted those that posted at Alcatraz to experience their hardest (or close to their hardest) workout of the week. The idea of coasting into the weekend wasn’t exactly his cup of tea. That said, for those of us that Q Alcatraz now, we have the Trucker-created acronym, BAOPS, in our minds when planning our pain. BAOPS stands for the Best AO for Pain on Saturday. You get the idea now?

For Ruby Slippers and I on this brisk morning, we knew we had to answer the call. The planning began earlier in the week when Ruby said he was incorporating cinder blocks. That’s when I knew this would be top-shelf. Ya see, when a man named after fancy footwear says he’s bringing pain like that, it’s time for the rest of us to bring our big-boy shoes. He shared his plan with me on Friday night and I had to chuckle; it was all I could do to keep from splashing at the thought.

To kick off this adventure, Fish Sticks, Trucker, Geronimo and I decided we needed to get to the AO early for a few rounds of pull-ups which has become quite the nice addition. At 0630, we had 17 of us gathered in the parking lot to embark on this journey.  While not swimming cold, choppy waters, we did see all the cinder blocks lined up and knew we were in for something special.

Ruby took control, disclaimed us and warmed us up with Wind Mills, Tappy Taps, Burpees, SSH, Merkins, Burpees and a few other things. Who does burpees in a warm up? We then all grabbed a cinder block, made our way to the field and counted off in 4’s for the 4-corner beat down. He had set up 4 stations in the corners about 15yds apart from each other.
Station 1: 10 Man Makers, 20 Cinder Block Swings, 30 Overhead Presses
Walk to station 2 with the cinder block in the rifle carry position, overhead.
Station 2: 10 Man Makers, 20 Cinder Block Swings, 30 Bent Over Rows.
Lunge walk to station 3 while holding the cinder block.
Station 3: 10 Man Makers, 20 Cinder Block Swings, 30 Derkins w/ your feet up on the block.
Walk to station 4 with the cinder block in the rifle carry position, overhead.
Station 4: 10 Man Makers, 20 Cinder Block Swings, 30 Curls
Lunge walk back to station 1 while holding the cinder block.

We continued on this circuit until our never-ending 30mins had expired. It felt like 30 days and holy smokes, the collective groan from the PAX almost woke the neighbors. We were all on the struggle bus after this and guess what, we were only 1/2 way through this wonderful nonsense.

Gee, THANKS TRUCKER!!! Now we’ll hand off to Maximus for what was intended to be the tour de hills of our lovely AO. Once I told the PAX about the 3 hills we were to be visiting, you could hear it again. That collective groan, yeah, it voiced itself again. Anywho….

Mosey to Hill 1 at the front of the neighborhood by the Fire Station:
Run down without busting your tail for 5 burpees and 10 Flutters I/C
Run up the hill for 2 squat burpees and 10 Flutters I/C
Complete this 4 times

Mosey to the next hill, Hill 2 down by the circle:
Run down the hill for (5) 8ct burpees and 10 Freddy Mercury’s
Run up the hill for (2) 8ct burpees and 10 Freddy Mercury’s
Complete this 3 times

C’MON MAN!!!! REALLY???? Did our time really expire before we can complete Hill 3? Yes, yes indeed. Fortunately, we got back to the AO in time do complete a few rounds of Mary.

Aaaannnndddd, there you have it. BAOPS lives on!!!

Announcements: FM Study Hall volunteers needed. D2DB reminder. Do yourself and your concentrica a favor by engaging in everything F3 has to offer. Spiderman cemented this by a call to action for the PAX to GET IN A SHIELDLOCK. There were more announcements but I apologize, my stenographer failed to show.

Prayers/Praises: Some serious things on the hearts of our PAX and if you want to know what they are, you should’ve posted. Praise for our boy, Skipper, now 1wk into this new chapter of his life with us in F3. Welcome.

Until we SYITG,
Ruby Slippers & Maximus

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From the ground to the hills of Alcatraz

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BAOPS: Best AO For Pain on Saturday

That’s what has been established in recent months at Alcatraz as Trucker has pushed the Q’s to bring it just a little bit harder when their number is called. So, for Lil E and I, we worked to ensure consistency this beautiful Fall morning. Between, the story of hitting a deer on the way to the AO and the lingering hamstring soreness and name-calling, we had the makings of a good time in store.

With Lil E up first, he disclaimed and proceeded to Q us through an extended warm up consisting of:
Warm up lap around Runde Park
SSH x 30
Imperial Walkers x 20
Windmills x 10
Merkins x 10
Squats x 15
Mountain Climbers x 10
Monkey Humpers x 10
Morrocan Night Clubs x 20
Overhead Claps x 20
Peter Parkers x 10
Parker Peters x 10

And this is where our tough-guy computer hands got some focus:
Bear crawl the length of the parking lot on the most hand-friendly blacktop this side of a gravel road. Fortunately for our hands, we got a break at four stops along the way to encourage the mitts even more with 10 merkins at each stop.

Oh, you want more attention paid to your baby soft skin? Great. Line it back up at the start but now, you’ll crab walk the length of the parking lot with 15 LBCs at each of the four stops.

But wait, there’s more. Next, we got to (get to, not have to) lunge walk the length of the parking lot with 15 squats at each of the four stops.

Lastly, a reminder of how lonely our hands got during the lunge/squat round, we then did the ol’ Burpee Broad Jump down the parking lot…no stops, just straight on through. Oh, joy!!

Hand off to Maximus who had a bit of an axe to grind.

You see, I take the Q responsibilities as a unique obligation/opportunity to ensure the PAX feel the workout was worth their time. After all, if we’re waking up early to be with our brothers, it needs to be worth it. I never want to give the PAX the feeling of leaving a post and not getting a good workout in. If you feel that you weren’t completely challenged, at least physically, then I didn’t fulfill my role that morning. I know we can all modify as needed, to achieve more, but it helps when the Q brings it.

So what does that have to do with today. I feel I failed the PAX at my most recent Q, earlier this week. It looked like a challenge on paper but at the conclusion, I had a feeling like the PAX didn’t get their “money’s worth.” So today, I was committed to right the ship and the 7 of us at Alcatraz  enjoyed it after Lil E’s first half shenanigans.

Take to the hill on the backside of the park and do 1 lap down then back up to get familiar with our track.

Run down to the bottom of the hill, 20 V-Ups & 10 Burpees (while dodging Bambi(s).
Run back to the top of the hill, 20 Box Cutters & 10 Hand-Release Merkins into a Jump Squat. This is like a Burpee broken into 2 parts.
Repeat this 3 more times for a total of 4 rounds.

Mosey over to the pull-up bar and each PAX completed 5 pull-ups. While you were waiting, you rested by doing Merkins.

Hopefully I made up for my past transgressions. Thanks for sharing your morning with Lil E and I.

Major Announcements:

  1. Thanksgiving convergence with the details in the Newsletter or right here: 0630 at the Ranch on Thanksgiving morning. That’s it!!
  2. Bonsai is coordinating an Advent Calendar Food Drive and the collections will be taken at our Christmas Eve Convergence!!
  3. Christmas Party

SYITG,
Lil E & Maximus

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APFT Oct 2020

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NAME                    Merkins              BBSU               RUN                 AVE

Lutefisk                  81                          78                   75                      78
Uber                        99                          82                   74                     85
Slow Jamz            79                           54                  57                     63.33

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Fresh off GR021, we’re now at the Fire Ant

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If you were one of the 20 PAX that attended Fire Ant today, you heard me talk briefly about the impact of GR021 (GrowRuck 021) in Louisville this past weekend. Along with Olaf, Shady, Italian Job and Dark Helmet, I was blessed to participate in this extremely impactful weekend. Much like the rest of F3, the true benefits go way beyond the workout or in this case, the 14hr team ruck event spanning Saturday night into Sunday morning.

I tried to bring back just a taste of what we experienced and some of my learnings but unless you actually participate in these GrowRuck weekends, it’s hard to comprehend. However, I did want to bring a taste of the PT to our local PAX and so with 19 other Ruckers, we did the following.

Disclaimer

Warm Up
Jog, Knees to chest, Jog, Toy Soldiers, Butt Kickers, Jog back to our rucks

SSH x 5
Windmills x 5
SSH x 10
Windmills x 5

Ruck Up
Rucks overhead for a 30ct
Ruck Curls x 20 IC
Squat hold with rucks overhead for a 20ct
Ruck swings x 20
Tricep Extensions x 20 IC
Squat with ruck press x 10 IC

2 line ruck shuffle to back lot & ground the rucks
3-tier suicides then ruck up
Bear crawl to the far suicide line and plank
Bear crawl back to the half way point and circle up
Slick-dying cockroach x 30IC
BEAR ROACH for a while (I think we did a total of 20 to the left and 20 to the right). For this exercise, you get into a bear crawl position with your ruck on then upon command, roll over to the dying cockroach position. Upon command, get back to the bear crawl position.

2 line ruck shuffle back to the first starting spot and circle up
5 Merkins – 10 Carolina Dry Dock – 15 Bent Over Rows (all IC)
5 Squats – 5 lunges each leg
2 line ruck march back to COT

Announcements:
Read your newsletter
SIGN UP FOR THE F3 10YR
SIGN UP FOR A FUTURE GROWRUCK

SYITG
Maximus

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Bricks Are Our Pain Stations

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7 for BAOPS at Alcatraz this week.  Apparently some Pax on this side of town were afraid of a little rain, forgetting Core Principle #3.  Either way, Pothole and YHC decided not to disappoint those who chose the harder thing today.  I didn’t really intend to play with the BAOPS acronym, but it works.

The Thang

Gears up first.  Mosey off campus by the Golf Course down Tega Cay drive on the paved path.

Three stops on the way, mostly to keep the 6 with us:

  • SSH
  • Low Slow Squats
  • Mountain Climbers
  • CDDs
  • Dips
  • Derkins

Gathered at the bottom of the bottom of the Golf Cart path just past the Glennon Center for the main event for this half: Man Maker Circuits

PAX choose a rock that will challenge them.

10 Man Makers with the Rock, then hoist the Rock and jog it to the top of the hill at the light pole.  Each time a different exercise with 10 reps and back down to repeat:

  • Overhead Press
  • Flutter Press
  • Curls
  • Up and Overs

Ditch the Rocks and Mosey back with two stops, 5 Reps each:

  • Bombjacks
  • Burpees

Hand off to Pothole.

Short COP, since Gears doesn’t do them to start.  Move to side of lot with 6×6’s for calf action.

50 calf raises, 40 American hammers, 30 calf raises, 20 American hammers, 10 calf raises.  Run 2 laps around parking lot after finishing each exercise.

Next set. Sprint finisher. Sprint from first parking spot to last. Walk to end of pavement. Rinse and repeat 8-10 times.

6MOM to Finish

NMM

A few of the guys laid it out there today.  The key takeaway is to find men you can open up to and don’t be afraid.  You’ll find guys are struggling and together we can rise above the flux.  Don’t keep your walls up and pretend everything is ok.

Also, Uber shouldn’t cut corners on the run.

Announcements:

Ass Kicking Autumn starts Monday.  Bring your boys out and see what the region has to offer.

Plans underway for Christmas Party, Dec 4th.  Limited capacity, so plan ahead.

Call up/Text/DM three friends you haven’t seen in a while and invite them out.  They will thank you.

 

Honor to Serve.

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How to overcome the Flux

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Run to Roundabout at The Arbors apartments for brief Warm Up

  • 5 Burpees
  • 10 MC
  • 15 Squats
  • 20 SSH

Run to the Fountain, next sets are alternating sides up and down Grand Farm Drive, AKA the Flux

Triple Nickel Up to Fire Station/Stop Sign

  • Merkins @ Top
  • Squats @ Bottom

Jacobs Ladder with incrementing Bombjacks/Jump Squats to 7

Partner Work:

  • Burp Back Mountain – 100 Burpee Dora

Back to Roundabout

  • Merks
  • CDDs
  • Groiners

Mosey around back to O’Reily side of HT for some Mike Tysons and a victory lap to hit 3 miles total and then COT

NMM:

Doing hillwork (the flux) was a lot easier with a brother… remember that.  Carrying the load is easier when you have men you trust to carry it with you.

Read your Newsletter.

 

Honor to Serve

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Just. Keep. Posting.

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On a crisp 48 degree morning, a similar # of pax posted for a convergence at The Fort/Milkshake to commemorate 8 yrs of pain and impact in the Gloom of Fort Mill, SC and elsewhere in York County.   The occasion drew pax from Rock Hill, Metro and Raleigh.

The Thang

Double D led a warm up with yog to the Church of God parking lot plus some Carioca

COP — Mtn Climbers, Peter Parker, Parker Peter, Monkey Humpers, SSH, Seal Jacks, Merkins

Hand off to Jekyll

Yog up the hill to the rug factory lot and a re-introduction to, yes, you guessed it  — The Board Pain!!!

See photo for the Weinke from here….or check your soreness today (Sunday) for those who were present.  A Jekyll Classic!  Heard at F3 from Redwood @Santini “I’ve been avoiding this Board for years…100 Burpees!!”

Yog back home

COT

Naked Man Moleskin

8 years…Is that a long time?  Well, the average time of degree completion for US college students is 6 years.  Only 50% of startups make it to the 5th year mark.  So, I suppose 8 years qualifies as something of a landmark.  At the same time, I don’t personally remember much about being 8 years old.  What about the 8 years from 2-10 years old?  Or maybe 10-18 years old?  Yes, I remember more…and if I had my way I’d like to forget some of those moments!

Well, I can remember quite a bit of the past 8 years.  I quite clearly remember 9.29.12…a date etched in my memory like my wedding day, my daughters’ birth dates and my birthday.

As I reflect back on 8 years of #Impact delivered by the men of F3TheFort, what really matters is 10.06.12 and 10.13.12.  You see, those were the Saturdays when pax returned to WEP for week 2 and week 3.  And FNGs posted for their own personal version of #TheLaunch.  And then Saturdays became Tuesdays, too.  And then a short time later they also became Thursdays.   In the end, what matters the most is not what happened in the past, but what happens today.  Or what will happen tomorrow when pax post to one of 30+ workouts across Fort Mill/Tega Cay or 70+ workouts across York County.

Just. Keep. Posting.  The one true constant across life is #Change.  Since 2012, I’ve moved to a different house,  nurtured two chicks out of the nest, collected a paycheck from two additional employers and traversed through a lot of ups and downs.  One of my rocks during this period has been the community of #HIMs known as F3TheFort.  You’ve been steady in your acceptance of me each time I post.  And along the way, you’ve revealed to me more and more parts of myself as you’ve revealed parts of yourself.  I know I’m all the better for it, and so is my family.  I’m pretty certain you’re better too.  And in the process our town, county and country are also better.

So, yes, we should take heart in what’s transpired over the past 8 years.  It is remarkable.  It is a blessing.  Some might call it a miracle….or miracles.  And the only way to honor this fruit and express our gratitude to God and the men who’ve contributed (past and present) is to Just. Keep. Posting.  Because if a day ever comes when no one posts…well…let’s Just. Keep. Posting.

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The Hypest Hype Train Workout Ever

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Welcome to the most advertised AO in all of The Fort region. Trucker has a good thing going here and i wanted a part of it as a Q sometime. So i thought long and hard about who i wanted as my co-Q for this beatdown. Well as an expert trash talking Pax there was but only one choice that I knew I wanted! Mr. site Q himself ,Trucker the one person who can almost talk as much trash as me! HaHa

Trucker had the first part of the morning and started us off with some dynamic stretching in parking lot. We then moseyed out the road to the path beside Tega Cay Drive to the first hole green where we did 10 Squats. More mosey to the tennis court steps where we did 15 Merkins. Still more mosey all the way up to Hole number 1 tee boxes. Do 5 burps OYO. we where then instructed to run down cart path to the green and do 10 merkins and 15 squats then run back to tee box  and do 5 Burpees. Along the way the sprinklers came on and soaked a few of us. The grounds crew didn’t like us on their course so they kicked us off. Plus Trucker was on the red tee and the rest of us where on the white tees.

So we moseyed down to Tega Cay Drive again and made a right to the retaining wall for 2 rounds of 10 Step-Ups per leg and 10 Derkins. Yet some more mosey back to tennis court steps for 5 Burpees and 10 CDD. Mosey from there to the Firehouse for 5 burpees. Mosey back to parking lot for you guessed it 5 more Burpees. Trucker managed somehow for not being a runner to get us at 1.75 miles.

Next I had the real part of the workout. I thought 30 minutes of Warmup was a bit excessive but thats how all of Truckers Q’s are!

Had Pax mosey to baseball field and had them get in 3 lines planked feet to feet.

While in plank position all Pax did Mak Tar Dyes while the six bear crawled up to the front of the line and yelled for next person to proceed to front. Total distance was 100 yards. This sucked!!!

Next up I had 4 cones lined up about 30 yards apart from each other. Pax did 10 reps of 4 exercises at each cone then after all exercises done they bear crawled to the next cone. Exercises where Hand Release Merkins, Scorpion Dry Docks, Big Boi Sit Ups, and Sumo Squats.

Next round was same as above except we did Lt. Dans in between cones and the exercises where  Flutter Kicks 20 total, Wide Arm merkins, Monkey Humpers,and V-ups.

Then all pax bear crawled back to gates of field about 100 yards and did 5 burpees.

I followed my Q like i do all of them with 5 minutes of stretching which i heard more moaning and groaning then both our Q’s together.

Trucker thanks for letting me Q with you! Love you like a brother!

To all my F3 brothers y’all are like family to me. Y’all make me a better man daily mentally spiritually and physically.

Cornerstone Happy 40th Birthday! Thank you for our friendship.

Hope to see y’all on the Trails soon love each of you men.

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