Tag: Wheezer

Old School WEP.

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As cars rolled in one after another I was greeted by faces of men I knew and a few of some I didn’t. It is always great to be back Qing at the home where The Fort took shape. It was even better sharing this Q with my friend Mainframe. We got started with Mainframe giving the tasteful disclaimer. We then took off and the rest went something like this.

normal warm up stuff, mosey over to short wall for 15 derkins, 15 dips, 20 step-ups, mosey down to small lot in front of springs, 15 donkey kicks then bear crawl to other side, 1 merkin, crawl bear back, 10 DKs then bear crawl to other side, 1 merkin, crawl bear back, and then 5 DKs then bear crawl to other side, 1 merkin, crawl bear back

Mosey up the hill to upper lot and divide up into 3 groups. 2 groups working, 1 group resting for 2 rounds (1&2, 2&3, 1&3, 1&2, 2&3, 1&3). First was 10 burpees per set so total of 40 burpees per PAX. Run down hill and back to top. Second was 16 jump lunges (64 total per PAX). Run down hill, then run backwards up hill. Third was 15 monkey humpers (60 total per PAX). Run down hill, then run backwards up hill. Times up and over to you.

Was glad that was over. Wasn’t sure my portion would hold up to what we just did.

Start with Merkins 10 normal, 10 diamond, 10 wide arm.

Move over to light pole.  20 shoulder presses, 20 flutter kicks, bear crawl to other light pole 15 CDDs 10 big boy sit ups. crab walk back to light pole 15 Moroccan night clubs 15 hello dolly’s in cadence, bear crawl back to light pole 15 shoulder pressed 10 grave diggers each side.

Circle up for Jack webs 1-5, 4-20

stay in circle for plank hold while we run around the clock hurdling the other PAX.

Mosey down hill to veteran memorial Pledge and moment of silence for Fallen Local Firefighter Richard Sheltra.

Mosey over to wall. take a seat while pax do broad jumps and both leg single jumps.

Mosey to short walls do 10 derkins, 10 box jumps and 10 dips on wall X2.

Mosey to yet another wall. BTW but while up in cadence 5 presses and 10 Peter Parkers.

Mosey back to COT.

announcements- Cannoli run, reading in Paradise, and Strawberry Festival.

Prayers- Sheltra family, Badger and Family

 

 

 

 

 

 

 

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5

The G.R.I.N.C.H. Posts to Colosseum

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18 pax showed up at Colosseum to steal Christmas back from the GRINCH.  Though not a regular at this AO, YHC jumped at the chance to pinch-hit for Pusher.  And being so close to Christmas, it’d almost be a sin to not have a Christmas theme.

Fresh out of Christmas workout ideas (see Alcatraz backblast from 2 weeks ago), YHC took to backblasts from other regions and found a Grinch theme workouted posted in F3GSO. T-Claps to GSO’s CHiPS and WoJo for the idea.

Disclamer was delivered as a few pax were coming in hot.  25 SSH allowed them time to catch up.

Warm-up

We ran a bit, then stopped for 5 burpee broadjumps and a few toy soilders.

Moseyed some more (in the general direction of 160), stopping at various times for warm-up exercises, including:

  • Squats
  • Peter Parkers
  • Seal Jacks
  • Moroccian Nightclubs
  • Windmills

Our run end in the Velux parking lot.  A few pax tried to claim we were at Golden Corral (sarcasm, perhaps?).  On the hill of the parking lot, 3 stations were set up:

  • Bottom of the hill was an orange cone, representing “Whoville”.
  • Mid-way up the hill was a green cone
  • At the top of the hill was a lantern with this sheet:

GRINCH

To summarize, pax were to do the exercises, run down the hill, stop halfway for 5 squats, run the rest of the way and do 5 LBCs, then run backwards up the hill, stopping halfway for 5 monkey humpers.  Once returning to the top, pax planked up for the 6 before starting the next round.

Exercises were cumulative, so pax had to repeat all previous exercises for each round.  A smattering of #mumblechatter ensued when pax learned 30 HR Merkins would follow 25 CDDs.

We wrapped up with about 12 minutes left, so we headed back, with Jekyll (who ran to the WO from home) Larry Bird’ing most of the way back.

We stopped at a parking lot on the edge of campus and effectively did a lap of alternating bear crawls and lunges, with a couple segments of crab walks.

Finally we ran to where we had done the initial burpee broad jumps, and finished out with the same.

Moleskin

Great job by the pax.  Seems like we put on more miles than a typical bootcamp, and with some hills, yet the 6 was never far behind.  Prayer requests at COT:

  • For Trucker’s neighbor
  • For Orange Crush
  • For Fratboy’s friend
  • For Stang

 

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2

Have you seen my Baseball?

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6 Veteran PAX joined YHC on a humid a.m. @ Laces In to take on the compound of FMHS as we know it!

Brief Disclaimer with no FNG’s so we Moseyed:

COP- A solid running loop around the large parking lot led us back to under the lights for some dynamic exercises to warm-up. Didn’t need too much as our bodies were already feeling the humidity. (Is this really October?)

IW’s, WM’s, HW’s, LSS’s, Honey Mooner stretch, MH’s, Plank Jacks. All followed by some leg stretches as the PAX were not aware we’d be getting a little running in!  #Trucker would’ve been pleased as we held off on the SSH’s! (For Now)

The Thang:

Mosey over to the Band practice parking lot to meet our friend DORA 1-2-3.

DORA:

Partner running from Light Pole to Light Pole across parking lot about 100+ yards-

100 Moroccan Night Clubs

200 Squats

300 SSH’s  which the PAX grumbled ‘there they are’.

Since the Award Winning FMHS Band wasn’t practicing this early we took advantage of the space and re-booted another DORA 1-2-3 into a round of Abs Lab.

50yards this time with-

50 Flutters

100 LBC

150 American Hammers

With time on the clock we Moseyed over to another parking lot that had a perfect resemblance to a baseball field. With MLB playoffs in full swing and the Yanks taking down the Tribe the night prior we played our own game of baseball. Stayed as a TEAM unit and ran the bases. @ each base was an exercise.

1st base- 10 Burpees

2nd base- 20 CDD’s

3rd base- 30 Dips

Home plate- steal and sprint to home with 40 calf raises.

Mosey towards COT and finished time with Abs circle.

COT:

Met up with Maximus & Mcguyver from Laces Out (who got a solid 6 miles in)

Announcements:

Joe Davis 5k

Prayers/Praises:

California Wild Fires

October Breast Cancer Awareness

F3 and what it has done for PAX (personal growth)

Staying safe on the roads during running/training for the upcoming races.

Wheezer Out-

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0

Webb-o-Rama and Snake Hops

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The Golden Corral hosted 27 pax total (about a dozen ruckers, a dozen boot campers, and the rest runners) for fun and pain.  YHC can’t speak for the ruckers or runners, but here’s an account for the boot campers.

Mosey around the north side of HT and circle up in the back parking lot for COP Warm-up:

  • SSH x25
  • Mountain Climbers x20
  • IW x20
  • Windmills x10
  • Low Slow Squats x10
  • Run Stance Switch x10

Mosey between the buildings and circle around to the south side of HT to find a cone.  Partner up:

WEBB-O-RAMA
At each cone pax are to do (in cadence) 2 exercises in the spirit of Jack Webbs (1:4 ratio)

  • Cone 1
    • 1 burpee to 4 run-stance switch
      • Repeat with 2 burpees, then 3 burpees
      • >> Bear crawl to 2nd cone about 20 yards away
  • Cone 2
    • 1 big boy sit up to 4 american hammers
      • Repeat with 2, then 3 big boy sit-ups
      • partner wheelbarrow to third position
  • Cone 3
    • 1 box jump (or step up) to 4 dips
      • Repeat with 2, then 3 box jumps
      • partner wheelbarrow to fourth position
      • During the box jumps, YHC noticed Wheezer had an extra spring in his jumps for a few of the reps and then he fled his wall position for a new spot.  Seems there was a snake on the ground near where he was exercising.  Whether it was actually alive is not known.
  • Cone 4
    • Jack Webb – (1:4 ration) for 3 reps
      • Run around to cone 1

For round 2 of the cones, we did reps 4-6 at each station.

Mosey to the wall on the south side of HT parking lot for to Dora with your partner

  • Merkins – 100
  • LBCs – 200
  • Squats – 300

Back to COT

Great work by the pax.  Special welcome to FNG “Panda”, who looked like a regular out there, despite it being his first time.  It was also great seeing Cobra Kai at a boot camp!  Hopefully the ruckers won’t revoke his membership for taking a step out of the dark side.  Thanks to Decibel for scheduling me to Q.  Look forward to next time!

-old bay

 

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1

Little of this, Little of that

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12 men posted to LacesIn on a perfect temperature kind of day. We even had a light breeze.

Warm up

Short mosey and circle up for the usual suspects.

  • SSH
  • Windmill
  • Imperial Walkers
  • Merkins
  • Mountain Climbers
  • Squats
  • Peter Parker
  • Parker Peter

The Thang

Mosey over the band lot and line up on the goal line for the following

  • Lunge walk 50 yards. Stop every ten yards for 5 squats. Jog back to start
  • Bear Crawl 50 yards and 5 CDDs every ten yards. Jog back to start.
  • Crabwalk 50 yards with 10 LBCs every ten yards. Jog back to start
  • Burpees broad jump 50 yards. Jog back to start.
  • Theee rounds of suicides to the 10, 20, and 30

Mosey back over to base of hill at the entrance to parking lot from Munn Road and do:

  • 10 singe count Merkins, 20 squats IC, 30 LBCs. Run to top of hill and jog back down.
  • 10 single count diamond Merkins, 20 sumo squats, 30 Freddy mercury. Run to top of hill and jog back down
  • 10 single count wide Merkins, 20 monkey humpers, 30 flutters. Run to top of hill and jog back down.

Mosey back to COT

Had a great time Qing today and thank you all for coming out and supporting LacesIn at the new location.

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0

Little bit of Shoulders at Colosseum

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It was a dark and stormy night, but that didn’t deter 14 pax from giving the face palm to the #fartsack.  No FNGs were presesnt and a less than flawless disclaimer delivered.

The Thang:

Mosey to lot past the dumsters for COP – SSHx25, IWx15, Low Slow Squatsx15, Merkins x 10, Windmillsx10,

Divide pax into two circles:  First round – Wave Merkins 1-5 count.  Second round – Wave Squats (Crowd Pleaser) 10-8 count.

Mosey to playground and remember your group from the circles.  3 sets of 10 pullups, 3sets of 20 swing crunches.  Flap jacking between the two

Quick mosey to Brick Wall – 3 sets of 10 muscle ups, with Morrochain Night Clubsx15 in between.

Mosey to front of middle school –  10 Burpees, 10 Step Ups (each leg), 10 CDDs – run a lap of the dropoff loop.  Repeat the 3 exercises but drop a rep each round.  Several speed demons made it to 7 reps (4 rounds).  Most made it to 8 reps (3 rounds)

3MOM – LBCs, 6″, Slow Freddie Mercuries, ‘Merican Hammers

NMM: After an eventful night where thunderstorms tripped my smoke alarms, woke up my 2.1 a couple of times, and a canine with GI issues, I was worried I would sleep through my alarm.  Most pax can relate to nights like this but knowing I was the Q and had other pax needing a lift, I was ready to roll at 4:45.  I love the accountability of this group.  Everyone pushed themselves this morning.  Great work Men!

Lots of announcements so read your newsletters.

Get after it today!

STH

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Choose Discipline and BRR

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It was a steamy morning at WEP, but that didn’t discourage Last Call during his VQ nor did it scare off any pax from supporting him.   A lively and energetic group of 23 pax posted to honor and encourage him.

Santini had EH’d FNG/Wazowski (aka Ernie Bhend) so a full fledged disclaimer was pronounced and the baton was handed to Last Call to launch.

The Thang

Last Call took the pax on a warm up lap of WEP, then circled the pax up in the grass near the parking lot (YES, the grass!  What a bold move for a VQ!)

COP

SSH x25

Moroccan night clubs x20

Mash up of Hillbilly Walker + Imperial Walker x20

Merkins x10

Peter Parkers x20

Slow squat x20

LBCs x20

Hand off to DD

Mosey to playground & partner up
Partner 1: Run lap
Partner 2: Continuous pull ups (keeping cumulative count with partner)
Flap jack
Rinse & repeat
Tip of the cap to Senator Tressel for his emphasis on need for more pull ups

Plank sequence including Makhtar N’Dyae ( requeted by Santini)

Mosey to the grassy area near the statues at the bottom of the hill & plank it up for commentary about Blue Ridge Relay.  (Yes, it is a shame that The Fort has no teams competing this year in BRR.  Thus, the next 30 mins of the workout became BRR-lite)

Run to top of hill almost to gazebo + 5 Burpees + run back down
Rinse + repeat for 5 total rounds

Mosey to pathway heading out the back of the parking lot & regroup with partner
Partner 1: Run down hill, up other side to trail intersection and back
Partner 2: Continuous merkins (continuing cumulative count with partner from earlier point)
Flap jack
Rinse + repeat

Plank sequence, squats, bombjacks

Mosey to bottom of hill at COT & regroup with partner
Partner 1: Run up hill to 4th light post and run back down
Partner 2: Continuous donkey kicks (keeping cumulative count with partner from earlier point)
Flap jack
Rinse & repeat

Mosey back to grass where Last Call started and circle up

Flutter x10

Hello dolly x10

Freddy Mercury x10

Rosalita x10

Penguin x10

Superman x3

Run to tent in middle of park

Run home AYG

COT

Naked man moleskin

Solid VQ effort by Last Call today — well done, brother!  Welcome to the club and find a way back into the center of the circle somewhere ASAP so you can hone the skills and expand the experience.

Welcome to FNG/Wazowski (yes, he’s an eye doc)!  You had the privilege (and pain) of enduring a tough workout on a particularly swampy morning — great job making it through to the finish today!  A little merlot splash proves just how far you can push when challenged by other like-minded men.  You’ve found a home here in The Fort for sure.  Look forward to seeing you back in the gloom soon!

T-claps to all the pax for the support of Last Call and Wazowski today.  Special recognition to Santini for EH of Wazowski and Sir Topham Hat for EH of Last Call two months ago.  Also kudos to Peabody, Longshanks and others sweeping the six.

Welcome back home to Ginsu!  Great to have you back in the gloom with your brothers.  Look forward to hearing more about the China experience and your expanded family.

Did I mention the weather was warm and humid today?

That was a tough outing today – great work by everyone pushing through!

In the absence of any BRR activities in The Fort this year, I felt compelled to bring that experience home.  It is an incredible event, and I am disappointed we won’t have any teams to represent The Fort this year.  I know Rooney is running with Dredd & OBT on a 6-man team — way to represent us, brother!  The hills and the pain and the sweat today were all reflective of the reality of what it is to run the BRR – but only the smallest taste of the joy of that event was gained today.  Please consider BRR in 2018 – you won’t regret it.

The message throughout today’s workout revolved around the monthly theme of Discipline.  When I saw Chicken Hawk’s message at the start of the month, I was immediately disturbed.  The word brings about uncomfortable feelings for me related to punishment, reprimands and admonishment from parents, teachers and bosses.  Discipline is something I experience as being imposed on me by someone else, which I never receive well.  I quietly thought maybe I would check out on the theme for August.

Then, on a business trip this week I made some poor choices around web surfing in the lonely isolation of a hotel room.  My re-entry back home included a volatile interaction with the M around my indulgence in a personal vice.  BOOM!  Discipline (or my lack of it) suddenly hit me between the eyes.  It became very real very quickly…clearly this is the right theme for me this month.

I have much to learn still around Discipline.  Santini mentioned during the workout and in a long conversation afterward that the root of the word Discipline relates to “learning.”  The learning I’ve gained in the past few days has come through dwelling on my word for 2017 — CHOOSE —  in the context of Discipline.  In this frame of mind, I am beginning to see Discipline as part of my pathway from where I am currently to the future I CHOOSE to pursue.  In this way, Discipline becomes part of the learning process of how I move toward the fuller, holier life I long for…because I CHOOSE to seek that future point, NOT because someone else is imposing anything on me.

Thanks to Bonsai for putting me on the calendar and for looping in Last Call for the VQ.  We missed you today.

Thanks to all who posted and endured today’s workout.  Your presence, effort, resilience, encouragement and support inspire me!

 

 

 

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12

CO VQ with Weezer at Block Party

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14 Pax came looking for a party at Block Party this morning only to be greeted with some pain and humidity.  The temps didn’t feel bad this morning but the air was thick.  I think all the pax were soaked after the mosey except for Weezer.  Who should have been sweating with his VQ warm-up just ahead, however this cool cucumber delivered a COP like he’d been doing it for years.  Here’s what went down…

Weezer on Q

COP:  Mosey to the wall lot on 160.  In cadence – SSH x 25, WM x 10, IW x 20, Low Slow Squat x 15, Morrachian Night Clubs x 20                                                                                                                                      12 single count slow merkins (focus on form), Mountain Climbers x 15

Pass off to STH – Mosey to lot above and find a spot on the ledge.

Single leg step ups x 10 each leg, 10 Burpees, 20 Dips.  Rinse and repeat 3 times

Mosey to lot across from gun shop.  Sprint the hill to the top.

50 Shoulder Taps – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Slow Freddie Mercuries                                                                                                                              50 Mtn Climbers – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back  Ab work – Hello Dolly                                                                                                                                                        50 CCDs – Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks – run back                  Ab work – X&Os                                                                                                                                                              50 Merkins (Crowd Pleaser)- Run to 2nd light (50 yds), Bear Crawl to curb (20 yds), 10 Bombjacks

Mosey back to COT.  2 Mins left so 10 Burpees and Protractor

NMM:  Had a great group of Pax today.  Lots of good mumble chatter and complaining.  Which as a Q I’ll take the latter as a compliment. Tclaps to Weezer for stepping up to lead the COP.  Next up will be the full meal deal for him.  Seeming how he pulled off the COP like a seasoned veteran, the rest will be a cake walk.  I spoke a little bit at COT about how Qing has helped me become a better leader at home, work and in the community.  I encourage everyone to step out of their comfort zone and try it if you haven’t done so already.  You will be a better person for it.

Prayers for Kielbasa friend’s family, Bonsai’s friends daughter, Ginsu’s adoption, & patience. Mission Trip and Tclaps for the support of the pax.

Until Next time –

STH/Weezer

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14

#HypeTrain Coming in HOT!

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13 HIMs bought a ticket for a runaway train at #LacesIn on a beautiful Thursday morning at Fort Mill High.  What train you ask?!?  Well none other than the #HypeTrain itself.  After getting tasked with the Q for #LacesIn over 6 weeks ago YHC went on a all out #Hype Campaign to get as many Pax to #LacesIn as possible.  Did it work?  Meh.  But it was a fun ride.  Worked out for the best – less people to be disappointed by the over#hyped and under delivered beat down from YHC.  Oh yeah – before I forget – 5 other HIMs decided to go yogging (soft “J”) which is apparently running for an extended period of time.  #LacesOut

The Thang:

Static Warmup (apparently the Pax had a real problem with this one – apparently if you do not do SSH, IW, WM, Merks, Low Slow Squats (IN THAT ORDER) you will never hear the end of it)

1 min Squat Sit  (some *ahem* CSPAN *ahem* were not able to accomplish this task)

Deep Squat x 10  (no like….ALL the way down)

Warm-up Merkin (like it came from an alien planet)

On-all-fours Shoulder Stretch (yes – YHC did not pick the best patch of asphalt)

On-all-fours Bad Dog Hip Stretch (see above)

On-your-back Hip Thrusters

 

Whew!  So sorry to try something new.  It will not happened again.  Warmup over.  Pax happy.

Partner Up (size does not matter)

Partner 1 to run to end of parking lot and back (no YHC did not realize how long that really was)

Partner 2 to do perfect form merkins (no count total – just AMRAP with perfect form)

Flap Jack

Next round Deep Squats (no like….ALL the way down)

Final round LBCs with your feet on the ground (just humor the Q please)

Run it back again except partner run shortened to 3/4 but 3 froggers added at each light pole

Run it back a final time – partner run shortened to 1/2 but 5 froggers added at each light pole

CAN I GET A TEN COUNT!?!?!

Moving on to Rugby Sprints x 5 with LBCs with feet on the ground, Flutters, Mountain Climbers, Flutters, and LBCs with your feet on the ground

Next we move to the dreaded Partner Push/Sprint/Push (size kinda matters this time)

Flap Jack then Rinse and Repeat

Little baby jog back to a much better patch of asphalt for 6MOM with “the new one” added in there but apparently not appreciated.

COT

Great work men!  Welcome FNG – Deflategate!  Thank you all for posting to the #HypeTrain.  Very much appreciated.  YHC has been away from F3 for a month for vacations and business travel and got a taste of what life without F3 was like…..not good.  Old habits began to emerge around intake of food and drink so it was great to get back out and see each and every one of you waiting there for me to try and make myself a better man.  Asked the Pax what they saw in the mirror – did they see successes and strengths or failures and weaknesses?  What impact could you make with those around you if you saw the former (as the Sky Q sees you)?  Taking it a step further – what do you see when you look at those around you?  Do you see their strengths or their weaknesses?  Do you see their past sins against you or do you see what they have done for you?  Have you really forgiven them or do you see how they wronged or disappointed you in the past?  It’s hard to do but think about how your relationship would change for the better if you could really give grace to those around you as the Sky Q has given to you.  Thanks for the opportunity to lead gentlemen!  Always an honor.  Be a better man today then you were yesterday.  Aye!

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9
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Welcome FNG Airwolf and welcome all PAX to the new AO at Pleasant Knoll Elementary. The Ballroom has a new AO and possibly a new name. That is still to be determined. In meantime, 20 PAX and YHC took a tour of the grounds and got disciplined.

Introduced the PAX and away we went.

Mosey around back of school in the pitch black. Lights in the front, party in the back…..I mean dark in the back. Still able to mosey.

  • Lunge walk
  • Shuffle L/R
  • Karoke L/R
  • Mosey to playground

COP:

Weezer came in and led first few excercises

  • Low slow squats
  • ???? can remember 2nd move
  • Moracan nIght Clubs

YHC back at Q

  • SSHs
  • Imperial Walkers
  • Peter Parkers
  • LBCs
  • Mtn Climbers

Count off in 4’s

Rotate stations after group doing swing crunches are done….2 rounds

1″s – Swing Crunches to 15

2’s – Carolina Dry Docks

3’s – LBCs

4’s – Squats

 

Mosey to Wall

Peoples Chair, while PAX bear crawl to end of line

Rinse and Repeat

Mosey to Front of school

  • Round of Dips

Back in groups – 1 group at time runs hill, to steps and back to PAX wile other groups alternate excercises

  • Dips x3
  • Derkinsx3
  • lungesx3
  • sumo squat x3

PAX mosey down main drive. YHC after asking many of the PAX to define discipline, explained that we work hard to train and gain knowledge so that when things get hard, we have the discipline to push through and accomplish what we could not if we were not disciplined. Like facing a long uphill run back to COT. Its not how fast or what others are doing, but what are we willing to push through and get better at??

  • PAX ran back to shovel flag with strong finish
  • Freddy Mercurys
  • Supermans
  • Rosalitas
  • Hello Dollys

COT: Great PAX and Great AO. I’m looking forward to the growth potential at the New AO and the many new Q that went through Q school to get some fresh blood in the mix.

Get disciplined men so that when the storms come in life, you are strong and ready to face them.

Cake Boss out!

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