Posts

9/11 Tribute

/in , /QIC:
PAX: , , ,

4 HIM decided to join YHC on a special 9/11 tribute workout that involve TRX bands. It was another schweaty morning and the park was full of walkers while we got swole. On this day, always remember those that perished and the hero’s that sacrificed their lives for others.

The Workout:
2001m run (1.25 mile)
During run stopped 4 times
Good Mornings
Windmills
Imperial Walkers/Hillbillies
Merkins

TRX
9 exercises 11 reps
Bi’s
Tri’s
Pikes
Squat jumps
Flys
High row
Low row
Merkin crunch
Twist pulls
Rinse and Repeat

110 lunge walking steps

Mary:
9×11
Pretzels
H2M
Leg lifts
Shoulder taps
Pickle pounders
Freddy Mercuries
6 inch hold 11 Ct x 4
LBC’s
Twin Tower lifts aka Heels to Heaven

Announcements:
BRR happening now, no mulch this weekend

Prayer:
BRR runners, 9/11 remembrance and families

Great work guys! TRX is no joke. Always a pleasure to lead.

BS out!

Never Have I Ever

/in /QIC:
PAX: , , , , ,

YHC raised his hand to fill in for Norm yesterday afternoon when he needed a substitute Q.  I was hoping to get a chance to Q this week but the Qsheet was pretty full for they days I wanted so I was in luck when he needed help.  I wanted to create my own BRR friendly workout which, evidently, is a confusing concept.  To me, BRR friendly is easy on the legs.  Gotta save them for later this week.  With that in mind I formed together a loose plan in my head and figured I’d sort the rest out as we went.

FNGs:

None today

Warm Up:

Quick lap around the track and then circled up for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Willie Mays Hayes x10 IC

Imperial Walkers x10 IC

Hillbilles x10 IC

The Workout:

Moseyed down to the first parking lot island and lined up.  The idea was to crab walk 4 spots, do an exercise, crab walk another 4 spots, another exercise, 4 more spots to the end, and another exercise.  Then we flipped over and bear crawled 4 spots, did an exercise, etc., etc.  Rinse and Repeat.   The exercises were:

Crab:

Crab Cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC.  Fram was adamant that never in his life had he done these before.  Good thing he ruminated on it later or else we would have completely forgotten Name o Rama. “Never in my 42 years…hey, wait…”

Bear:

Shoulder taps x10 IC

Merkins x10

Nipplers x10 IC

 

After those two laps we went down to the rock pile, grabbed a rock, and circled up around the picnic tables for some upper body rock work.  With our own rocks first we did Curls for the Girls x10 IC then put the rocks down and did 10 Irkins.  Rotate one rock to the right and do triceps extension x10 IC and 10 dirkins.  Rotate again and 10 IC overhead presses and then 10 dips.  Next rock over got 10 bus drivers IC and another 10 dips.  Rotate and 10 chest presses on our six followed by 10 dirkins.   Last rotation was 10 trunk twists and 10 irkins.  Then we did the whole thing over again but this time rotated rocks to the left.

Once we got through two laps of that we partnered up and did two sets of 10 roman situps (hang off the end of the table, face down, holding the rock on your chest and “sitting” up using your back) with the rocks per partner.  After that we ran over to the playground to do 10 pullup OYO because we can do that again.  Once those were done we went up to the nameless brick building to do 10 count BTTW by each PAX.  Then off to the tennis courts

Mary:

LBC Circuit.  10 IC regular LBCs, 10 reverse, 10 with knees on the ground to the left, 10 with knees on the ground to the right.

LSF x10 IC

HAND

Announcements:

Hardy has another ninja competition today at Rock Solid Warrior.  Wish him luck.

Prayer:

Everyone running this weekend.  Unspoken.

 

Thanks for the opportunity to lead this morning gentlemen.  I hope you enjoyed it as much as I did.

 

010000

Taking on the Swarm

/in , /QIC:
PAX: , , ,

So named because Bebop parked himself under the lamp during People’s Chair, and got swarmed with ant drones. It looked like that scarab scene in The Mummy, and also my worst nightmare.

FNGs: None

Warm Up: Warm-up lap, butt-kickers, high knees, Willy Mays Haze, Fazio Arm Circles, Michael Phelps, Side Straddle Hop

The Workout: THING 1: Mosey over to the FV Community Center for some rock push tug-of-war. Split up into two teams with a pair of rocks at one end of the parking lot. Team 1 performs an exercise then starts pushing the rock to the other end of the lot. Team 2 runs around the community center, and Team 1 stops in place once they’re back. Alternate, and Team 2 exercises and pushes the rock the other way. After a few rounds the team that made the most progress wins. We’ll dial this one in, since everyone made it to the other end before the other team got back. Exercises: Curls for the Girls, Overhead Tri’s, Ruh Rohs

THING 2: Peoples Choice. Start out with a set of exercises and a PAX eliminates the one they hated the most every round. Exercises: Burpees, Merkins, Lunges, Shoulder Taps, Monkey Humpers

THING 3: Peoples Chair with Bat Wings (Seal Claps, Overhead Claps, Fazio Arm Circles Forward and Reverse)

Mary: LBC, WW2, Rosalita, Homer to Marge, Have a Nice Day

Announcements: F3 Mission Statement recital, Norm’s F3 Anniversary, BRR this weekend

T-Claps (Recognition): Bebop and Banana Seat for coming out the next day after the Iron PAX Challenge at Possum Trot

Prayer: Boy George and his family travels, Bebop’s sister for a healthy pregnancy, Gamecock’s Daycare owner’s family loss

Normageddon it! > Part 1

/in , /QIC:
PAX: , , , , , ,

YHC has had the honor of being part of F3 for two years now and it is only fitting to celebrate with a week’s worth of Q’s (albeit somewhat disjointed).  This is just a small way to give something back to those who have given so much to me.

Thanks to all of you who have truly helped make this much “more than a workout” and created a great community of mutual encouragement and accountability. YHC is not only in the best physical shape I’ve been in since high school, but much healthier mentally and spiritually than when I started two years ago as well. Not to mention the great friendships that have been made along the way! Thanks for being there in the gloom and for the constant push. It is greatly needed and appreciated even more. Keep it up HIM!

FNGs: None
Warm Up:

  • Mosey around the lot for a tour of what was to come…
  • Recitation of the F3 Mission Statement (Aye!)
  • SSH x 24 IC
  • Daisy Pickers x 15 IC
  • Frankensteins x 15 IC
  • Windmills x 15 IC

The Workout:

We counted off by 3’s to form 3 different groups. Each group split up and ran to one of three stations to do an exercise that was listed on the sheet. When finished, we returned to “home base”, when the whole team was back we did 5 burpees, and proceeded to the next station. The round was complete when all PAX completed all 3 stations with burpees in between. We completed 4 rounds total but dropped the burpees in the last round due to time constraints.

Station 1 > Abs > each exercise = 20 count IC
Round 1 – LBC’s
Round 2 – Freedie Mercuries
Round 3 – Low Slow Flutter
Round 4 – American Hammers

Station 2 > Arms
Round 1 – Merkins x 20
Round 2 – Carolina Dry Docks x 20
Round 3 – Sir Fazio Arm Circles x 10 fwd/ 10 rev IC
Round 4 – Shoulder Taps x 20 IC

Station 3 > Legs
Round 1 – Squats x 20 IC
Round 2 – Lunges – alternating legs – x 20 IC
Round 3 – Star Jumps x 20
Round 4 – Apolo Ohno’s (Speed Skaters) x 20 IC

Mary:

Homer to Marge x 10 IC
Homer to Marge – right leg up – x 10 IC
Home to Marge – left leg up – x 10 IC

Announcements:

  • No Mulch this Sat.
  • BRR next weekend

T-Claps (Recognition):

  • 4 PAX did 2 mile EC – good work!

Prayer:

  • COVID
  • Kids in school
  • Dauber’s daughter is homesick @ Baylor

As always – it’s an honor to lead! Until next time…

New Lighted Frisbee at Mutiny

/in /QIC:
PAX: , , , , , , , , , , ,

FNGs:None
Warm Up:  Good am, static stretches, SSH
The Workout:  Ultimate frisbee:  6v5.  Lots of burpees.  Lots of scores.  Lots of great throws and catches.  breach brought a light up frisbee  still hard to see/play in the darkness especially if you were wearing black/dark clothing.

Mary:  None
Announcements:  Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition):  PAX who were flexible playing Ultimate one week early.
Prayer:  Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family.  UNSPOKEN.  YHC took us out.  Honored to lead.

It’s Something Alright

/in , /QIC:
PAX: , , , , , ,

7 PAX posted at Something Awesome. Two cotters and two FNG’s. We had some laughs and farts but mainly sweat. Clown car arrived at 5:31 so burpees followed the opening mosey. Here’s what you missed.

FNGs:
Peephole (works on pad locks for doors) and Towelie (he brought a small red towel to wipe his perspiration from his brow)

Warm Up:
Mosey then circle up
Good mornings
Frankenstein’s
Windmills
Michael Phelps
stretches

The Workout:
Circle
Bear crawl ring of fire
– bear crawl around the circle. Q calls out various merkins x10 (Reg, diamonds, wide, ranger, knerkins)

Field
The Michigan
– Run 20 yards 10 squats, run back 10 Jack Webb’s
– Repeat 40 yds 20 squats 20 jack webs
– Repeat 60 yds 30/30
– 80 yds 40/40
– 100 yds 50/50

Grab some wall – 3 rds
Seal clap preacher seats x10 IC
BTTW shoulder taps x10 IC

Small wall- 3 rds x15, x12, x10
Side step up & overs on small wall
Chest tap irkens
Dips
Box jumps
Dirkens (last set hand release)
Mosey over to mary

Mary:
Hurricane Hoedown (look it up)
Pretzel both sides
Windshield wipers
Heels to heaven
Boat canoes
HAND

Announcements:
AO School House on Wednesday. Breakfast and q-source to follow. SW guys are welcome.

T-Claps (Recognition):
Cotters back in the gloom (Buttwax and Rainmaker)

Prayer:
NM friend Chris chemo battle with leukemia 36 wife two kids
Darby’s friend special ops broke back and Covid-19

Strong work today gents. Appreciate the opportunity to lead.

BS out!

Running the Tables

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , ,

FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George

Little bit of this, Little bit of that…

/in /QIC:
PAX: , , , , , , , , , , , , , ,

15 HIM chose to workout at Kenny’s Grave today. Here is what we did.

Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10

The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s

Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done

Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.

Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND

Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.

Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX

Thanks to 16-Bit for taking a group today.

BS Out!

I like big tires and I cannot lie.

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , ,

FNGs: None
Warm Up: Mosey towards rock pile, large circle around the island. SSH IC 20, Imperial Walkers IC 10,  Hillbilies IC 10, Moroccan Night Club IC 10, 5 burpees for late PAX, Mosey back to tires.
The Workout:  YHC explained how the tire exercises would work. There were a few audible mumbles after explaining each exercise…but no questions.  Once the ME starts neither rocks nor tires touch ground.  Only if Q of group calls exercise to include the coupon, was it allowed to touch the ground.  So during the rotation PAX had to pass the coupon to the next group.  5 burpees per drop to be tallied up and done at end…a few more audible mumbles.  After a quick count off in groups of three we sent Group 1 to the Tires. Group 2 to the Rockpile and Group 3 went on an Indian run.  2 Rocks per PAX. This is was a shared leadership experience. Rock exercises from each PAX calls exercise for reps or cadence. Too many to list but the normal staples were done (Curls/press/row/abs/forearm) until Indian run group relieves. Group 1 got 3 rounds of Rocks exercises in. (the goal was 4 but time did not allow) Rock Group sprints up the parking lot and relieves the Big Tire Group.  Big Tire Group. 3 PAX per tire.  For each exercises the tire only touches the ground for #2. 1. Tire press / Squat Jumps (touch tire) 10 reps (modified hold above head or at chin if too heavy to press) 2. Flip & Drag Tire from cone to cone / Abs (2x) One PAX flips tire up to next cone then other man drags it back. The PAX that aren’t flipping or dragging do abs awaiting their turn. We found this one to be very challenging and needed to pick up the six on occasion.  3.Bench Press & Rows / plank hold IC 10 count One PAX benches tire while other PAX rows, odd man out does a plank hold IC.  4. Shoulder shrugs / Derkins 10 reps (not sure if any group got to this one due to time). Indian run group (timer group) middle circle ,stop sign down to main parking lot then down to the rock pile circle.  They replace Rock group, Rock group sprints up a replaces tire group, tire group does Indian Run. Repeat cycle.

Mary: 35 burpees for dropped coupons during the workout
Announcements: Banks Road AO starting back up on Mondays. Continue to sign up for spreading mulch at Bass Lake. Come out to the Nest for continued CO-Q Duel.
T-Claps (Recognition): Those that EC’d. Thanks to Breach and Sprinkler for assisting in the CO-Q. Great work on the clothing drive last week.
Prayer:  Quiver’s Family member dealing with COVID. 1st day of school and families dealing with the new logistics of managing. Pray to God for your objective in life.

Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)