Tag: Wegmans

Broga/RPG – Blame it on the Rain!!

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5 for Broga under the Bank Drive Thru lanes (Stay in your Lane Bro)

4 for quick run to Regent Park Tennis Courts and back

YHC had Q of RPG and ChicknWizdim so lucked out that the PAX avoided the rain and Bass O Matic and I got about a 3mi run and then out so I could make to Chick-filet in time

Thanks for the Q Bass and awesome time with Broga!!

 

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The Pillars of Pain

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The AKA Possie was in full effect at the Pantheon this morning.  The cold weather did not deter them from posting on the third consecutive day this month.  We began with a lap around the car pickup line and stopped on the side of the school for some warm-up exercises.

COP

SSH x 25

Imperial Walker x 15

Windmill x 15

Flutter x 15

Plank stretch (Honeymooner, Downward Dog)

Next, we moseyed to the front of the school near the crosswalk.  This portion of the workout was called “Pillars of Pain”. Not a lot of running, just a lot of pain.

First exercise:  Plank shuffle with 10 merkins at each pillar, jog back to the starting line

Second exercise:  Plank shuffle with 10 dips at each pillar, jog back to the starting line

Big lap around soccer field

Third exercise:  Lunge walk with 10 squats at every other pillar, jog back to the starting line

Fourth exercise:  Burpee broad jump to the end of the building, jog back to starting line

Fifth exercise:  Crab walk with 10 LBCs at each pillar, jog back to COT

 

Announcements:

S2S – Jekyll on Q

Q Source

 

Prayers:

Marriages

Injured Pax

 

 

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#F3MentalBattle at The Coop

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It was a powerful day across F3 Nation as men from all over gathered at their AOs to workout and to raise awareness for Mental Health, specifically Depression and Suicide. It’s a thing that we as men tend to shy away from discussing, and our brothers Aerobie and Miyagi out of F3Louisville put out the call to post and to start eroding the stigma of mental health challenges among men (including our Pax).

So, we warmed up, I shared a bunch of statistics, and we went to work.

A modified Dirty MacDeuce was on the menu that morning.
3 exercises, 22 reps each (for the 22 Vets that commit suicide every day), then run a lap around the track. We did arms, legs, core each round; and we attempted to get in as many rounds as we could in the time we had.

I don’t remember all the exercises that we did, there were Merkins, and Squats, and Flutters, and Dry Docks, and lunges, and Makthar N’Diayes, and a bunch of other stuff. The point, though, wasn’t the workout. I’ll tell a couple of things I did remember…

  • Suicide is the 7th leading cause of death among men in the US
  • Every man in the circle raised his hand when asked if they or someone they know had experienced some sort of mental health issue
  • One of the main contributing factors to mental health issues is a feeling of isolation

You are not alone. You are NEVER alone. Reach out. Don’t suffer in silence.

Helmet, out.

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No foolin’ at The Honey Badger today

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17 PAX attended (probably most of them by accident) Ass kickin’ April Year 2.  AKAY2 started at the Badger today with YHC on Q (to make sure I post for day 1).  AKAY2 is a different AO every day (excluding Sunday) for the month of April.  Get to know the region by posting somewhere else.  Here is the schedule (shameless plug):

Today we honored a fallen soldier and YHC modified his workout.  See below for the Thang (the run portion was .33 miles):

Rinse and Repeat – I think the leaders got to a second round of the Squats.  The doubling up on the Burpees was a crowd pleaser….

There was a Shovel Flag hand-off this morning from the scarcely-posting Cheddah to the ever-posting Dirty Harry! Proof (that Cheddah even posted) below:

Prayers for new job opportunities, surgeries, injured PAX and unspoken.

FunHouse

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Simulation Training for May Event

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Seeing that many of the past Q’s at the Fire Ant have been ratcheting up the physical training, it was time for some simulation training since there are a few new newbies. 19 PAX chose to post this morning.

YHC acted as the cadre and asked for 1 rookie and seasoned PAX. Instructions were given – 5 minutes to get the PAX in formation, ruck up, sandbag ups, and move to the bus drop off. Off they went.  They were 30 seconds late, but Q decided not to penalize.

Next , 2 rookies were assigned team leader and assistant team lead. They were given – 10 minutes to get to big tree with 100 merkins and 100 LBCs. Off they went. As they headed towards the big tree, the TL/ATL stopped and had all PAX do 25 merkins and LBCs. The PAX stopped 2 more times, and then at the big tree finished the 4th set. They went 3 minutes over. I informed the PAX that it is critical to listen to detail. I didnt say all PAX had to do 100 of each, I said you had 10 minutes to get to tree with 100 of each. The PAX could have broken these out to each PAX.

Next, 2 new rookies were assigned TL and ATL. They were given 3 minutes to get to the basketball courts. They made this time – well 15 seconds late…. Each PAX had to do 20 manmakers due to previous penalty.

Lastly, 2 new rookies were assigned. They were given 5 minutes to get to flag poll with each PAX doing 100 flutters. The TL and ATL listened well since they informed PAX the full directions.

The key is to listen to the details by the Cadre in order to not get additional penalties.

Announcement and prayers conducted

 

 

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4

Where are you cheating?

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16 HIMs descended upon the Coop this AM for the DRP and a downpainment for the day. YHC volunteered to Q a few months ago when Punch List took over as  Site Q. IMHO the Site Q sets the tone and culture for the AO and is the most important building block of leadership in the 1st F. Punch List has continued the momentum from the past Q and has added his style. Honestly, I wanted to be a part of that momentum.

The topic was Choosing to Cheat written by Andy Stanley. This book has served as the Q point for previous workouts led by YHC and resonates with me after the most recent Q Source on M and the Jester. Despite all of my attempts to create relational rhythm across my #Concentrica, I simply can’t keep all of the plates spinning at once. When I choose to spin the M plate, my Mammon slows. When I choose to spin the Mammon plate, I notice my M plate, 2.0 plate and #shieldlock plate slow down. In every instance, I am choosing to cheat when I spin one plate vs. another plate. Something or someone is being cheated.

YHC asked the Pax this AM to choose not to cheat on the workout and away we went…

Mosey down the hill

SSHs x 30 (30 is the minimum)

Its x 15

Windmills x 10

CDDs x 15

10 Burpees

Mosey to next spot

10 Burpees

Peoples Chair x 3 ten counts

Squats x 20

Monkey Hummers x 10

10 Burpees

Mosey to pull up bars

10 Burpees

Group 1 – 10 pull ups

Group 2 -LBCs while we wait

Flapjack and then do it again

10 Burpees (We are up to 50)

Mosey behind the school

10 Burpees

Step Ups x 10

Dips x 10

Rinse and repeat

10 Burpees

Mosey to breezeway

10 Burpees

Big Boy situps x 15

Flutters x 15

Rinse and Repeat

10 Burpees

Mosey to parking lot

10 Burpees

Mosey to COT

IWs x 8

3 Burpees

Windmills x 8

2 Burpees

Total of 105 Burpees

 

Moleskin

  • Prayers and praise to Chicken Hawk and the impact of F3 at the Children’s Attention Home
  • Praise for Repeats Mom for her recent scan improvement with pancreatic cancer
  • Reminder about the Operation Sweet Tooth 8k on 3/30
  • Prayers for Esso who injured his back during the workout
  • Read the newletter

Thanks to Punch List for the opportunity.

Pusher out…

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Cindy meets blackdiamond

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I am always looking for opportunities to push myself out of the ordinary and this was no exception, thanks to Jiffy for hosting the black diamond series of events at The Ranch, this time I put together a simple routine but hard enough to have everyone engaged for the majority of the time.

We started the day with a disclaimer with no FNG’s, then we moseyed around the parking lot for the warm up:

Windmills,

cherry pickers,

moroccan night clubs,

low slow squats,

low slow merkins

We moseyed around the side and back of school about 1/3 of a mile to meet a row of cinder blocks at the back entrance of the middle school, toy soldiers, butt kickers, high knees and NUR were included in the run.

The thang, ALL exercises had to be done with cindy:

10 man makers

push cindy 20 yards bear crawl style

10 flutters

push cindy 20 yards hairburner style

10 squats

push cindy 20 yards bear crawl style

10 big boy sit ups

push cindy 20 yards hairburner style

10 biceps curls

push cindy 20 yards bear crawl style

10 american hammers

push cindy 20 yards hairburner style

10 overhead press

push cindy 20 yards bear crawl style

10 bent over row

push cindy 20 yards hairburner style

10 triceps extensions.. rinse and repeat starting with man makers

Lots of mumble chatter, it was a crisp 28 degrees but most PAX decided to shred a layer or two of clothes since we were all sweating buckets (especially me) it was a non stop series of exercises and all PAX pushed really hard to stay together. GREAT WORK EVERYONE!! We were able to complete 2 full circuits and the third circuit we cut down on the block pushing and only did all exercises one more time:

10 man makers

10 flutters

10 squats

10 big boy sit ups

10 biceps curls

10 american hammers

10 overhead press

10 bent over row

10 triceps extensions

With about 10 minutes to spare it was time to go back to COT, we carried all blocks back to the truck, about 1/3 of a mile taking turns since we had 12 blocks and only 7 PAX.

We circled up for announcements, prayers and praises and ended our journey with a ball of men and the Q’s prayer.

Till we meet again, Tinsel out….

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Clovis-esq (Honey Badger cont., kind of, from Monday)

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On this cold Wednesday morning in the gloom (sub 30 temp), YHC did a quick disclaimer after no FNGs were identified and took off for a quick mosey.  Circled up for some stretching and warm-up to get the blood flowing with the following: SSH (varying speeds, but mostly double and triple speed), diamond merkins, handful of burpees, low slow squats, arm and shoulder stretches, cherry pickers, more SSH at various speeds, and mountain climbers.

Had the PAX head over to the pull up bars while YHC went back for speaker and weinke.  YHC then laid out the plan for the remainder of the time – call it ~35 min….

The Thang

  • Partner up, size did not matter but accountability and pushing ability did…so good thing we’re all able to push each other and hold each other accountable – funny how that worked out
  • Each partner would do the following so no sharing or adding but here’s where the push and accountability came into effect
  • Partners would stay together and not leave each other
  • Exercises could be broken up;  meaning, do some chin ups together, then do some burpees, then go back to chin ups, etc. until the number was met by each person
  • (Music was then cranked on, which of course started with some Slim Shady…)
  • 40 – chin ups
  • 40 – hanging from bar, knees to chest
  • 40 – burpees
  • 4 – laps together around the big loop (about 1/4 mile per loop)
  • Then 30 of the above (3 laps), then 20 (2 laps), then 10 (1 lap)

Needless to say, this looked really good on paper YHC admits, but only to the running!  Note to future self is just 1 loop (maybe 2 max), but keep the rest of the exercises.  While there were some groups that made it through the 2nd round (30s), there may have been a few that got partially  into the 3rd round / 20s.  Either way, the low temps became an afterthought and with 5 min remaining, we packed up gear and headed back to COT for a couple rounds of Mary called out by the PAX where mumberchatter ensued.

All things in COT were had and we all set off for our day.  The push, partnership and accountability we had for 45 min was inspiring as YHC heard from some of you first hand how good it was to “feel the burn” from the workout.  This didn’t necessarily come from YHC and the workout, but the push you gave each other.  And looking back to the running portion, not such a terrible idea b/c YHC did give you a “cool down” period and a chance to do some 2nd F with your partner – so you’re welcome!  HAHAHA…maybe the PAX just didn’t need so long of a cool down.

Always a pleasure to take the reigns to write the workout and look back in the backblast write-up, but always exciting to see how it shakes out once the 45 min bell rings!  Until next time…

And as a last add, this workout was inspired from #DOAH and his Honey Badger service member “Clovis” from the HB hero book.  While we didn’t get to do the Clovis workout on Monday, this workout, although modified slightly, was also a tribute to Clovis.

Shady

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The Coop Shovel Flag Hand Off

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It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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