Tag: Zima

Colosseum Backblast

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Warmup: Shady

QIC: Zima

25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y’all out there for an out of shape Q workout.

Shady did a 5 min warmup

Station 1: Burpee Suicides 5-10-15 reps (no foreplay @Jekyll)

Merkin Suicides 5-10-15 repsMosey to another Station at entrance to school

Station 2: Quadzilla for 4 minutes (run downhill and nur back uphill). #lovelanguageOG Quadzilla (thanks @Pusher). Same as above but with 10 squats at top and 10 jumping lunges at bottom.

Mosey to Elementary School Car Loop

Station 3: Run 5 laps doing 10 hand release merkins at starting line and 10 hand release merkins at half point (5 laps=100 hand release merkins)

I had 3.0+ miles by COT. It felt good to Q again and be in the gloom with y’all. I felt the love.

Announcements: Read the Newsletter

Prayers/Praises:
-Zima praise for Let Me Run Coaching
-Prayers for those suffering from depression (when in doubt, reach out)
-Prayers for Blount daughter who has cancer
-Prayers for Cyclops M whose uncle passed away

Apologies for any errors or omissions. Thanks for the opportunity. I need a nap.

Zima Out!

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Cupid’s Cup 5k at Minnow Pond

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The date on Thursday marked 6 years since YHC found himself in a non-siren, precautionary ambulance ride to Atrium Pineville with some annoying chest pain. Turns out my LAD needed 3 stents and I needed some cardiac rehab. Ever since then, about this time every year, I support that program by running in The Cupid’s Cup 5K put on by Atrium Health. The donations and support from F3 have always been overwhelming.

Well, 2020-2021 being what it is, the event was virtual this year. Not only that, but the cardiac rehab program added another Pax to its list of graduates. Bonsai, as you know, had a hiccup in his LAD this past summer. While both of us know that program is awesome, the F3 brotherhood plays an even more important role.

And it was on full display Thursday 2/11/2021. 25 of you came out to support us. You ran hard with us. You prayed with us and you supported the cause with you donations. It was truly humbling to be surrounded by so many Pax giving so much of themselves.

Congrats to Scalp for 1st overall and Long Duck for 1st of the respectables.

And please remember, if you’re experiencing any sort of chest discomfort, arm pain or unexplained nausea/vomiting, don’t brush it off. Get to the doctor/ER/Urgent Care. Time is precious when it comes to treatment and care. The time afterwards when you’re surrounded by the love and support of F3 is priceless.

Aye!

Boeheim

P.S. – Still time to donate/run virtually through Sunday 2/14

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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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True Americans

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It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

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“Backblasting” sans Trucker with a few Zimamiles

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10 gathered on a chilly morning.  YHC and JWOW were the first to arrive.  After JWOW got his passport stamped and was granted entry into Tega Cay, a pre-emptive stroll took place around the grounds before PAX began to trickle in.  At 1 minute before launch, a Zima sighting took place.  Once it was confirmed that no FNGs were present (there weren’t).  Disclaimers were given and off we moseyed around the ballfield to circle up.

COP – SSH x 10, Windmills x 10, Cherry Pickers x 10, Merkins x 10, Mountain Climbers x 10, Down Dog, Up Dog and a quick recovery followed by a short mosey to the First base line.

JWOW decided it would be a good idea to partner for a DORA 1-2-3 where partner #1 runs up a hill (aka Mt. Mulch) while partner #2 exercises.  The 100 was burpees (this was met with little to no approval), 200 squats (YHC’s form was subtly corrected by Geronimo – thank you, guardrail) and 300 flutters.  The climb was steep and the mulch made for fun later.

Following the DORA, PAX went to the base of Mt. Mulch where JWOW called for partner pushes – one pushing the other up the hill while the other leaned downhill against the other.  YHC was displeased when Gears decided to be especially difficult on this, but we persisted and reached the top along with all other PAX.  A lunge walk back down (carefully) Mt. Mulch and we switched positions.  After a successful round 2 of partner pushes and lunge walks, JWOW decided to call time and hand off to YHC for the second half.

We moseyed on the running path around Runde Park stopping at 4 spots along the way.

Stop #1 – Circle up for 5 burpees (because we had not done enough already), followed by a people’s chair with arms out.  While holding the people’s chair, we did 10 double count Moroccan night clubs and 10 shoulder taps in cadence. Mosey to:

Stop #2 – 4 burpees OYO

Stop #3 – 3 burpees OYO

Stops #4 & #5 – 2 burpees OYO and 1 burpee OYO

A quick 10 count was called and a mosey back to the ballfield to go “around the horn” for the main event of the second half.

YHC called for a change in partners so PAX switched up and we began a 4 corner beatdown that earned many not so subtle comments from PAX.

At each cone, PAX were to partner up and do the following:

Round 1 – 10 burpees, 20 hand slap merkins, 30 sumo squats (hands touch the ground) – rinse and repeat at cones 2, 3 & 4 for a sum total for 40 burpees, 80 hand slap merkins and 120 sumo squats.  PAX were pleased…..sort of.

Round 2 – 10 hand release hand slap merkins, 20 jumping lunges, 30 big boy sit ups – rinse and repeat at each of the 4 cones for a sum total of 40 hand release hand slap merkins, 80 jumping lunges and 120 big boy sit ups.

YHC and Cornhole strategically moved to a different cone from other PAX as “backblasting” had commenced prior to the workout ending.  Before round 2 was completed,  Zima eloquently observed that the exercises addressed opportunities for improvement: #truestory

Unfortunately, round 3 would have to be saved for another time as PAX completed round 2 at 0726.  We moseyed to the parking lot for 5 more burpess OYO and 2 minutes of Abs:

15 boxcutters in cadence

Protractor at different degrees (0 degrees was the crowd favorite)

In honor of Zima, a 30 second body destroyer was called.  0730 and COT was upon us.

Announcements – Read your newsletter – lots happening including the Yeti next weekend.

Prayers were offered for Fishstick’s Dad battling cancer, JWOW’s friend Anthony battling addictions and keeping his jesters at bay, for safe travels for Bonsai and his M this week and for families and our patience.

NMM – YHC (Q #2) was to lead a Q Source discussion following the workout and it reinforced the very thing that we must keep top of mind as to why we post.  We are, as PAX, one another’s guardrails.  We keep one another on the right path toward living 3rd and being better for those around us.  Regardless of where you are in your journey – 1st, 2nd or 3rd F’s.  Get out, post often, and plug into this great group of #HIMs.  Acceleration can not be achieved in isolation.  We go through nothing alone when we choose.

Thanks to JWOW for splitting this morning’s Q and to Smuggler for the opportunity.  YHC’s first post ever was at Alcatraz.  It was great to get back out with a fantastic group of #HIMs.

Honored,

Cyclops & JWOW

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The 2 Wisemen Visited The Fort

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3D led off with some running and warmup then to the Pike Engineering brick wall for wallsits with arms up, alternating legs and the 5 burpees each HIM starting from the end.  Run to Massey Hill. Jacobs Ladder to 7 with squats at bottom and Merkins at the top.  Several PAX were losing clothing.  3D led mosey back to WEP playground for Q handoff to LTrain.

LTrain
Partner work

5 sets
10 merkins, partner holds plank
250 yard run

5 sets
15 squats, partner holds Al Gore
250 yard run

5 sets
20 big boy situps, partner holds plank
250 yard run

Indian run around WEP (~.5 mile)

End with Mary

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McDonald’s for Breakfast

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Warm-O-Rama:
-20 Peter Parker Peters
-10 Low Slow Toe Squats (don’t fall over Trucker)
-20 Flutter Kicks With Arm Flutters
-20 Hello Dolly With Flutter Kicks
-15 Calf Raises While Holding Al Gore
Mosey to wall for:
-20 People’s Chair With Arm Flutters
-10 Alternating Shoulder Taps While Holding BTTW

The Thang:

4 corners with station in the middle.
In the middle we all did 5 body bag builders for stations 1-4 each time while burpee broad jumping to the station and back, then 15 flutter kick & arm stations 5-8 and did duck walk from the middle to the station and back.
Station: exercise (all in cadence and together as a group)
1: Air chair and overhead claps x 15
2: Low slow jump squats x 15
3: Superman position + Moroccan NC’s x 15
4: CDD + donkey kick x 15
5: Derkin + shoulder tap x 15
6: Dying cockroach + flutter kick x 15
7: Aussie snow angels x 15
8: American hammer + lbc x 15

Trucker for a 10 count and mosey to open parking lot. Pick a partner and stand 8 parking spaces apart. Meet partner in the middle and knock out 10 clap merkins. Method of transport for round 1 is bear crawl to partner, crawl bear back. Round 2 crab walk forward, 10 clap merkins, crab walk backward.  Repeato.  Cot.

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Burning Down The Colosseum

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Gladly accepted the Q request from Jekyll a month ago for an AO i had never posted to.  He told me the Qs really bring the pain. Visited the week prior to get the lay of the land and he was not joking. With that I couldn’t slack off. 26 PAX 3 FNG got after it in the Gloom this morning. Really dig these MONSTER number  Workouts.

Here’s how it went down.

Mosey up to second Left turn to Parking spaces.

Bone the Fish.

3 Shuffle Right 3 Shuffle Left 3 Karaoke 1-1-1–Really crazy to do this with these numbers.

Warmup

SSHx15 MNCx15  Hillbilly Walkers x 15

Imperial Walkersx15 Dips x 15

The Thang

9 exercise stations 20 reps per. Except #1. Thanks Pothole! Mode of travel listed at each station for return to middle. All returns to middle do 5 burpees- Mosey to next station

Station 1- Abs 30 American Hammers Ct 1 side- Sprint to light pole/cone 5 Low Slow Sprint to next station

Station 2- Legs 20 Block Squats – Bear Crawl to Center

Station 3- Arms 20 Wide Arm Merkins– Bear Crawl to Center

Station 4- Abs 20 10 Peter Parkers/ 10 Parker Peters- Bear Crawl to Center

Station 5-Combo Al Gore w/bricks  10 Lateral Raise 10 Lateral Row = 20 reps Sprint to cone – 5 merkins Sprint to next station

Station 6- Arms 20 GTOs Ground to Overhead- Crawl Bear to center—–Really how does a Pax break a cinderblock in half????

Station 7-Abs 20 War Hammers combo WWII sit-up 1x American hammer- Crawl Bear to Center

Station 8- Legs 20 Monkey Humpers  Wheel Barrow to center and switch after burpees to station 9

Station 9- Pass the Ruck- Stand Back to back and pass back and forth in circular motion 20x  Mosey to center.

Rinse and Repeat

All PAX completed roughly 1.5 rounds. From the mumble chatter throughout the #Beatdown it appeared to be successful.

Return to COT to name the FNGs and hand off the Shovel flag.

Thanks Again for the Opportunity to lead.

Good Luck Hardwood and Great work Jekyll. Will see me more regularly at the Colosseum.

Duck Out!

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Grace

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We had 15 Pax post at the Colosseum today for an intense workout. Italian Job crossed the river from Rock Hill to bless us with his presence. We had FNG L-Train post in full presentation of the Windy City. Two Pax did a pre-ruck and chose hard work over sleep. T-Claps to all for pushing themselves beyond their limits.

The Thang

Mosey to the back parking lot

COP: SSH (10x), IW (10x), HBW (20x), Sumo Squats (15x), Merkins (20x), MCs (15x), WMs (15x), LBCs (20x)

Mosey to the basketball courts and partner up.

Dora (100 Merkins, 200 LBCs, 300 Squats).

Mosey to the front of the school. 

Partner Wheel Barrels to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the bus loop for catch me if you can for 2 laps and 2 burpees at each exchange.

Mosey to the next parking lot.

Moleskin:

We discussed God’s grace today. Each #HIM had a meaningful definition for grace. Long Shanks mentioned that grace is when we receive “God’s blessings, at Jesus’ expense.” 

Shame is the opposite of His grace. Forgive yourself for your mistakes and flaws. Don’t strive for perfection. Instead, commit to making a perfect effort. That’s all anyone can ask of you.

Forgive others. Giving grace to others gives ensure your freedom. Freedom comes from not holding on to grudges. Live free.

Peace,

Deacon

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