Author: f3sidekick

QIC: Sidekick
Date: 12/24/2018
PAX: Best in Show (Respect), Fast Lane, Oscar, Peanuts, Sidekick
AO: Beast Ridge

Conditions

Damp, clear, and 34F.

The Disclaimer

I am not a professional.  Modify if necessary but push yourself.  If you’re injured we’ll get you to your car

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COP

• SSH ICX20; Good Mornings ICX15; SSH ICX15; 3rd Grade Exercises ICX15; Large Pickle Pounders ICX 10; SSH ICX10; Plank w/left leg up; right leg up; standard
• Mosey to the big Parking lot

The Thang

Shoulder the Burden

• PAX line up 50 yds apart
• 1st PAX picks up the 50 lb bag of corn and runs to the next PAX.  1st PAX performs exercise, 2nd PAX picks up the corn and runs to the 3rd PAX.  This repeats until the corn reaches the last PAX. The last PAX runs the corn all the way back to the start.  This process repeats through each different exercise.
• Exercise 1 = 25 Mercans
• Exercise 2 = 8 Burpees
• Exercise 3 = 30 Squats
• Exercise 4 = 25 LBC

Mosey to the soccer field with the 2 bags of corn
Type writer circuit
PAX line up on bottom step; 15 Ircans – Box Jump up a step – 20 Dips – Box Jump up a step – 15 Decline Pickle Pounders – Box jump up a step – 30 Squats – Bear Crawl down the steps
Run a lap around the bleachers ending up on the left side of the stairs
15 Big Boy situps – Box jump up a step – 10 Bulgarian split squats each leg – Box jump up a step – 15 Incline reverse pickle punders – Box jump up a step –  15 Dercans – Bear Crawl down steps
Run a lap around the bleachers ending up on the right side of the stairs
At this point, I decided to try some Coupon box jumps, so Fastlane and I box jumped the steps carrying the corn.  Jump down each step with a deep squat on each landing
Carry the corn back to the flag
Few minutes of Mary left, so we did pretzel crunch ICX10 each leg, Dying Cockroach ICX10, and a new Best In Show original – the Drag Queen Dolly (Regualr Dolly with feet crossing in the middle) ICX10
Time

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COT

Shoulder the Burden
Christmas celebrates the birth of Jesus Christ who would shoulder the burden for the sins of the world.  We at F3 strive to shoulder the burden for our friends, family and brothers.  Keeping that in mind, getting through the workout is a piece of cake.  Remember the reason for the season.

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Moleskin

Pickle Pounder variants are still creepy and we all hoped no one was watching

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News

Convergence next Monday at Hill City, no Hill City workout on Tuesday. 
 

 

QIC: Sidekick
Date: 11/28/2018
PAX: Fast Lane, Oscar, Peanuts
AO: Beast Ridge

Conditions

23 Degrees and Breezy.  Damn Cold

The Disclaimer

I am not a professional.  Do not hurt yourself.  Modify where necessary

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COP

SSH ICX25; Imperial Walkers ICX20; Windmill ICX15; SSH ICX20; Mercans ICX10; Plank to Manmakers; High Knee ICX20; Baby Arm Circles ICX10; Reverse ICX10; Mosey to the Soccer Field

The Thang

Frozen Four
PAX line up on the first Bleacher step.  Exercise is called.  First PAX sprints across the soccer field to the opposite side while the other 3 PAX perform exercise.  When the mobile PAX reaches the destination, he calls out for the second PAX to sprint.  First PAX performs the exercise.  The exercise continues until all 4 PAX are on the opposite side of the soccer field.  This was repeated 4 times
Ircans; One legged squat (left up); One legged Squat (right up); Dercans; Dips
Mosey to big parking lot
Four Corners
Basic Four Corners
Sprint to first corner – 25 Plank jacks; Walking Lunge to 2nd corner – 5 Burpees; Bernie Sanders to 3rd corner – 20 squats; Bearcrawl to 4th corner – 15 Carolina Dry Docks.
Rinse and Repeat with reps of 30-7-25-20.
Mosey to flag.
Had 45 seconds left so we knocked out some Pretzel Crunch ICX10 per side
 

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COT

We all love F3.  We all hate freezing to death.  It is EASY to fartsack when it is 23 degrees outside.  However, if you love F3 and you want it to continue when it is pleasant outside, you have to commit to the Frozen gloom as well.  Like F3, life is not all roses and sunshine.  Perseverance through the tough times, brings joy and pride through the good times.  We can all commit to Mondays at the Beast for the winter.  If we continue to show and support each other, we will reap the benefits in the spring and summer. In summary, be here, do your part, support your brothers, be accountable and F3 will prosper for the betterment of male community leadership.

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Moleskin

Thank the good lord for open bathrooms at Beast Ridge.  This can not be understated.  I will tell you that a 23 degree toilet seat on your bare ass changes a man. 

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News

Beast Ridge on Mondays only going forward

Upcoming Qs

Mr. Clean at Hill city tomorrow, threeskin at the battery on Saturday.  Vila at the Beast on Monday
 

QIC: Sidekick
Date: 11/26/2018
PAX: Fast Lane, Flemish
AO: Beast Ridge

Conditions

46 and WINDY.  25+ mph

The Disclaimer

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COP

SSH ICX20; Good Mornings ICX10; Mercans ICX10; 3rd Grade Exercises ICX12; SSH ICX20; Walking Lunge ICX15; Frankensteins ICX20

The Thang

Mosey to the stadium steps, the long way around so our dainty feet don’t get wet
Starting at the first step not on the ground, see above, we perform the following cycle:
5X Ircans; box jump up; 6X step ups with high knee each leg; box jump up; 7X dips; box jump up; 8X Dercans; spider man crawl down the stairs to the starting point.
Rinse and repeat with increasing reps – {7,8,9,10} – {9,10,11,12} – {11,12,13,14} – {13,14,15,16}
Now that we have worked on some strength and dexterity, time to work on cardio.
So we ran the loop.  I was setting the pace at 6:30 mile.  We would run for 3/4 mile and then walk for a spell because my head felt like it was going to explode for some reason.  Then run again.  The last section I ran a 5:00 pace and Flemish hung right there with me.
We arrived at the flag with about 10 seconds to spare
 

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COT

Today we talked about Accountability.  In the home, in the office, in F3.  being accountable to those around you, for the good and the bad, is important in building relationships.  Accountability breeds trust and trust builds bonds that last.  So, be accountable.

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Moleskin

I think Flemish was trying to distract me today by talking about textiles and cool things like that on one of our walking segments.  It was longer than the others and almost made us late to the flag.  So you Qs out there watch out for sneaky Flemish.

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News

Support Cleveland

Upcoming Qs

YHC on Wednesday at Beast Ridge
 

 

QIC: Sidekick
Date: 10/31/2018
PAX: Early Bird, Fast Lane, Gisele, Outcast, Peanuts
AO: Beast Ridge

Conditions

54 degrees and cloudy

The Disclaimer

This is F3.  I am not a professional.  Modify where necessary.

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COP

1 minute of individual stretching, SSH IC X20, Good mornings IC X10, Right foot over left Good mornings ICX5, Left Foot over right Good Mornings IC X5, Third Grade Exercises IC X10, Plank/ Merican cycle, down and hold plank on up X10

The Thang

Today we ran the nature track.  I had a baby Halloween bucket full of tricks and treats for the trip.  We stopped 5 times over our 2.4 mile run to draw some tricks from the bucket and follow the instructions.  The tricks were as follows:
LBC IC X15
Dying Cockroach IC X15
Box Cutters IC X5
Flutter Kicks IC X20
American Hammer ICX15
30 second Plank
25 Mericans OYO
10 Burpees OYO
Baby Arm Circles – Reverse – Cherry Pickers – Shoulder Press – IC X10 each
Carolina Dry docks IC X15
Squats IC X15
Mountain Climbers IC X15
Shoulder Taps IC X15
 

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COT

Be safe on Halloween and enjoy the time with the kids

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Moleskin

Guys did a great job today pushing through.  Had some good mumble chatter and random thoughts on the run.

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News

The Count Double Respect Q this weekend 
Cleveland Launch on 11/17

Upcoming Qs

Vila on Monday
 

 

QIC: Sidekick
Date: 10/22/2018
PAX: Fast Lane, Gisele, Jabooti, Peanuts, Threeskin
AO: Beast Ridge

Conditions

36 and clear.  Cold.  35 degrees cooler than my last workout….

The Disclaimer

I am not a professional.  Modify where necessary.  Push yourself but do not hurt yourself

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COP

SSH IC X20; Good Mornings IC X12; Broga – Forward Fold to Pike to Cobra to Pike to Cobra to Pike, walk it up, exhale up; SSH IC X20; Mercans IC X10; Mosey to the pavilion

The Thang

Goal here was to stay warm and get better.  So, we are going to do some exercises in the pavilion and then run to the light pole (~120 yds).  There we will do some Mary and run back.
Round 1
10 Dercans, 10 Ircans
10 LBC, 10 Pretzel crunch each leg
Round 2
10 Super Dips, 10 Military press of the table
10 Big Boy sit ups, 10 Box Cutters IC
Round 3
One legged step up with high knee – 10 each leg, 10 Dercans
Flutter kicks IC X20, 10 LBC
***Change of Scenery***
Run to second Pavilion (Big Boy tables)
Curls X10, Bent Over Rows X10, reverse grip calf raises X15
Horizontal pull up under table – cycle – 1 PAX on each end of the table knocking out 8 reps, other PAX are holding Plank.  Rotate through until everyone has two sets of pull ups.  Continue to hold plank if not pulling up
10 count walk to raod
Mosey back to the flag
Just under 2 miles ion total today
 

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COT

Brave the cold, this is only the beginning.  January will be worse

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Moleskin

Nice to meet Gisele today.  Good to have another PAX at the Beast

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News

 

Upcoming Qs

Speedbump on Wednesday
 

 

QIC: Sidekick
Date: 10/3/18
PAX: Fast Lane, Jabooti
AO: Beast Ridge

Conditions

71 and muggy.  Fall will never come

The Disclaimer

I am not a professional.  I am sore so we will modify all day.

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COP

Slow Good Mornings X 10, SSH ICX15, Broga – Forward fold, Pike, Up dog, Pike, Up dog, Pike, Forward fold, Release, Mosey to Soccer field

The Thang

So this is my 5th Q in 6 days at Beast Ridge and I was running short on ideas.  I knew I was sore and Fastlane concurred.  Jabooty just wanted to go home.  So, on the bleachers I had a thought and we went with it.
Basic premise: We start at the bottom of the bleachers with an exercise, then work our way up the bleachers doing leg related exercises.  Once at the top, we repeat the exercise we did on the bottom and go back down the bleachers doing some sort of leg exercise.  Once complete, we slide down to the left and start again.
We did lots of stuff and turned out to be a pretty tough routine.  I will try to summarize as best I can with this, it was fluid to say the least.
Round 1:  10 Ircans, Left leg high knee step ups x 5 per bleacher step, 10 Dercans at the top, Left leg side squat down each bleacher to the bottom.
Round 2: Just like round 1 but with the right leg
Round 3: 10 Ircans, 5 squats with last being a squat jump up the bleacher, per bleacher, 10 Dercans at the top, one legged squats X 5 per leg per step going down.
Round 4: 10 dips, slow exaggerated bear crawl up the bleachers, 10 dips at top, Jump squats down
Round 5: 10 Mercans, turn sideways and put foot on next step up then squat and into a high knee step up X 5, alternate legs on subsequent steps, 10 mercans at top, down hill lunge on way down.
We have now reached the far end of the bleachers, so we take a lap around the soccer field stopping on the benches for a round of Ircans, Dercans and dips X 15 each.
Back at the bleachers, we upped the game a little bit.
Round 6: 10 Mercans and a box jump per bleacher to the top, 10 Dercans and Jump down
Round 7: 10 LBC and a box jump per step, one leg squats coming down
Round 8: 10 American hammers and a high knee per step, squat jumps down
Round 9: 10 dying cockroach and a squat jump per step, walk down
Round 10: 10 Big Boy sit Ups and a box jump per step, stay at the top
Time for another mosey so we took the long way around and stopped at the pavilion for some Dips and Dercans.
Jail Break back to the flag for a HR spike.
 

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COT

Expressed appreciation to the guys for being there with me.  Encouraged them to show appreciation to someone else that day.

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Moleskin

MOSQUITO.  All caps because these bastards tried to carry us away.  Holy crap did they eat us alive.  Jabooti actually started wiping his legs off because he thought that was the exercise I was leading.

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News

Training day 10/13

Upcoming Qs

Vila 10/8
Whittler 10/10
 

 

QIC: Sidekick
Date: 9/25/2018
PAX: Fast Lane, Threeskin
AO: Beast Ridge

Conditions

73 and a bit damp…

The Disclaimer

I am not a professional.  This is F3.  Push yourself but modify where necessary.

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COP

Threeskin had our warm up this morning.  Getting us started right
SSH ICX20; Mosey to the first pavilion; Willie Mays Hays ICX15; SSH CIX15; Static Lunge on bench with Baby Arm Cirlces ICX10; Reverse ICX10; Switch Leg and repeat

The Thang

HMS Mosey is the designated title as I felt like we were a Ferry Boat from one Pavilion to the other.  Distance between the two was about 0.4 mile.
Pavilion A – Super Dips ICX15
Mosey to Pavilion B
Pavilion B – Bench Press the table ICX10; Calf Raises with Table ICX15; Ircans ICX10; Modified Finkleswings on table ICX10 each leg
Mosey to Pavilion A
Pavilion A – Dercans ICX10; Super Dips ICX10
Mosey to Pavilion B
Pavilion B – calf raises/table curl combo ICX10; Bent over rows with table ICX10; Dercans ICX 10
Mosey with change of scenery (around the arena) to flag.  Stopped for a qucik Mercan ICX10 on the way
Total of 2.3 miles
 

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COT

Talked about my appreciation for these guys being so consistent at the Beast and how we develop Qs for the future.  Talked with Fast Lane about preparing himself for a VQ, he is ready

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Moleskin

We were wide open this morning with the humid wind in our hair, except threeskin…. he has no hair.  but he detects the rain better than we haired humans do…

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News

Training day on 10/13 at Landfill
Cleveland Launch 11/17

Upcoming Qs

The Count on 10/1
Sidekick on 10/3