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Man of Means by no means…. Again cause its fun

QIC: Sidekick
Date: 09/24/2018
PAX: Early Bird, Fast Lane, Journey, Threeskin
AO: Beast Ridge

Conditions

73 degrees and Very Gloomy

The Disclaimer

This is F3.  I am not a professional.  Modify if necessary.  Push yourself and have fun

COP

SSH ICX15, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Left over right toe touch, Right over left toe touch

The Thang

King of the Road
We needed to travel (again) today so we set off on our mosey.   I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit  (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm).  We did this twice.
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up.  1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Super Dips (Feet up on the next table) – ICX10
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
Mosey back to flag
Overall trip was 2.5 miles
 

COT

COT today was about doing things that we are not comfortable with.  I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running distances.  So, how do we get better??  Run.  Life is the same way.  We must face things that we are not great at or comfortable with and get better.

Moleskin

We talked about flag football and how sore we were.  next time we need to do that at the Beast

News

10/13 Training Day

Upcoming Qs

Candu at Hill City Tuesday 
Vila at the Beast on Wednesday
 

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Man of Means by no means….

QIC: Sidekick
Date: 09/19/2018
PAX: Fast Lane, Jabooti, Peanuts
AO: Beast Ridge

Conditions

70 degrees and mostly clear

The Disclaimer

This is F3.  I am not a professional.  Modify if necessary.  Push yourself and have fun

COP

SSH ICX20, Broga – Forward Fold – Pike – Up dog – Pike – Up Dog – Pike – walk in and stand, 3rd Grade Exercises ICX15, Baby Arm Ciclres – Reverse – Cherry Pickers – Shoulder Press – All ICX10, Imperial Walkers ICX15, SSH ICX15

The Thang

King of the Road
We needed to travel today so we set off on our mosey.  Jabooty wanted to bring his car, I told him no.  I had planned for a few stops along the way to do some exercises.
1st stop – Bath house – “Armchair Quarterback” – Wall sit and then side shuffle to the end of the wall (that’s the chair); Balls to the wall and hand walk to the other end of the wall (that’s the arm).  We did this twice.  Quarterback comes from the refund the PAX wanted since they did not want to do this part of the beat down.  Kudos to Fast Lane for gutting it out and finishing
Mosey to far pavilion
2nd stop – Pavilion – This pavilion has a lot of nice heavy tables. So, naturally we need to pick them up.  1st – Derkins ICX10; 2nd – calf raises with coupon (table) ICX15; 3rd – Bent over rows with coupon (table) ICX15; 4th – Reverse Inverse Lat pulls with coupon (table) ICX10; 5th – Dips – ICX20
Mosey to Bass Pro
3rd Stop – Ab work – LBC ICX20; Spongeman ICX10; Supermans with left and right lean
At this point I was asked if I would go back and get the car and come pick them up.  Again, I said No.
Mosey back to flag
 
Overall trip was 2.5 miles
 

COT

COT today was about doing things that we are not comfortable with.  I pointed out that we were all middle age-ish, all overweight-ish, all out of shape-ish, and weren’t built for running.  So, how do we get better??  Run.  Life is the same way.  We must face things that we are not great at or comfortable with and get better.

Moleskin

Jabooti like to talk like he can’t hang, but he can.  Don’t let him fool you guys.  Although he and Peanuts were allergic to the balls to the wall.

News

10/13 Training Day

Upcoming Qs

Kodak at Hill City Thursday 
Flag Football at the land fill Saturday
 

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Running Round at The Ridge

 
Perfect Condotions > 77 low humidity
QIC: Stairmaster
AO: Beast Ridge
Date: 09/17/2018
PAX: Sidekick, Threeskin, Fast Lane, The Count, Peanuts, Jabooti, Early Bird 
Disclaimer delivered @ 5:30am:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up: Parking lot
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise 
-15 High Knee IC exercise 
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forwards 
-12 LB arm back
-15 SSH Ic exercise 
Thang:
Indian Run half way down to parking lot in middle of the park. Did B.L.I.M.P s under the light post.
B. urpees x5
run down 30 yds & back
L. unges in cadence x10
bernie sanders down 30 yds & back
I. mperial walkers x15 in cadence
run down 30 yds & back
M. erkins x20 OYO
Bernie sanders down 30yds & back
P. lank jacks x25
Mosey to indoor soccer facility:
Wall sits 30 seconds > down hill x15 squats in cadence
Bear crawl up hill > 30 more sec. wall sits
Back down hill > x15 windmills
Duck walk back up hill >30 sec wall sit
Mosey back to parking lot for 5MOM:
LBC x20
6 inches 30 seconds
No Moleskin
Prayer Requests: Bob Gaskins >perseverance through cancer treatments
Those affected by Hurricane Florence
 
 
 
 

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Herniated Beatdown

QIC:  Fissure
Date: 09/12/2018
PAX: Best in Show (Respect), Whittler, Sidekick, Fast Lane, Peanuts, FNG-Jabooti (Andrew Stephenson)
AO: Beast Ridge

Conditions

Perfect

The Disclaimer

This is F3.  I’m not a professional.  Push yourself don’t hurt yourself.  I have a hernia.

COP

Mosey to a distant light pole on the way to Bass Pro
SSH x 36, Imperial Walkers x 15, SSH x ? until FNG asked where the closest toilet was located
Mosey to closest toilet.  Jabooti performed toilet crunches x 5 minutes while we performed shoulder exercises.  All x 20 IC – arm circles forward then reverse, chinooks, overhead press, cherry pickers, arm planks
Mosey to pavillion by parking lot and regular mosey, high knee mosey, low knee mosey then regular mosey again down and back roughly 15 parking spaces

The Thang

Hernia 1, 2, 3

Just like a Dora but using only hernia friendly movements

Partner 1 bear crawls 30 feet to my hat and back while partner 2 started their 100 merkin reps
Bear crawls were modified to lunges and finally a longer mosey while partners cycled through 200 Carolina Drydocks then 300 dips
5 MOM – crunches, flutter kicks then Boat/Canoe

COT

I went down the rabbit hole of 9/11 stories and videos last night after Lace’s Out’s Q at Hill City and a long day at work.  A quick way to remember how blessed we are is to read the transcript from this series of phone calls from Tom Burnett on Flight 93 to his wife.
http://www.tomburnettfoundation.org/transcript.html

Moleskin

FNG Andrew Stephenson graced us with his presence today and quickly made an impression after 36 side straddle hops in cadence.  He needed a bathroom and he needed it badly.  YHC decided it best to have the group follow him so he didn’t get lost when he was finished.  Ideas for his name were Smoke Stack, Toto and other solid options.  We opted for a modified version of Djibouti (a country Andrew spent a good bit of time in during his years in the military).  So, we give you Jabooti!
Also, yes, I have a hernia.  I’ve had this thing for a month now and plan to have it repaired soon.

News

Training Day with Nashville – October 13th @ The Landfill
 
 

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It’s Game Time!

QIC: threeskin
Date: 09/10/2018
PAX: Best In Show, Fast Lane, Journey, Sidekick
AO: Beast Ridge
Conditions:
Sidekick said it was 80, but it could have just been his garage temp…

The Disclaimer:

Done, no FNGs

COP

SSHH – Side Straddle Hop Heavy
SSHs alternating with the following:
Seal Claps
LBCs
rLBCs
Military Press
Imperial Walkers
Good Mornings
Lunge to curb
Calf Stretch with 10 counts

The Thang

Shall we play a game?
Title of exercises or routine
Relay race on the soccer field: Collect as many coupon points on the top of the bleacher steps in the time allotted.
Full Coupon = 4 points – Do ten burpees to move it up a step
Half Coupon = 2 points – Do ten suitcase crunches to move it up a step
Quarter Coupon = 1 point – Do ten incline merkins to move it up a step
Start by sprinting across the field, touch the metal bench, sprint back and select your point value and do the exercise to move your coupon.  Alternate with your teammate.  No more that two coupons on any given step.
The race ended at 06:10 in a tie: 9 to 9.  A built in anti-sandbag rule was invoked by allowing those watching the clock to think the race ended at 06:05.

COT

Counted and Named
Discussed the need for Focus and that we should keep running our race.
“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.”

Moleskin

We all have obstacles, I have admittedly been challenged by them of late.  It’s important to remember your end goal (coupons on the top step) and find a way to get them there or complete your task at hand or your overall strategy.   

News

9/11 convergence at Hill City

Upcoming Qs

Fissure on Wednesday
 

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No Glove, No Love

QIC: Whittler
Date: 09/05/2018
PAX: Early Bird, Fast Lane, Sidekick
AO: Beast Ridge

Conditions

Balmy to say the least

The Disclaimer

I’m not a professional, this workout is free, yada yada

COP

A bit of a different warm up as QIC decided to make this a moving warm up. 
Mosey for 1 minute and 15 seconds followed by:
SSH x 20
3rd grade exercises x 15
Merkin x 10
Body builders x 5 OYO
Repeat 4 more times, alternating the stretching exercise, at which time we reached our destination
We then did an Infinity Plank with high plank, low plank, Side Planks, Plank Jacks, and mountain climbers

The Thang

The Beast is clearly a glove-free zone so we worked on building those calluses on the asphalt
No Glove, No Love
Beginning on one curb, each PAX performed Inchworm Merkins to the other curb, performed 25 American Hammers, then lunged back to do 25 Flutter kicks
Round 2 – Bear crawl down, 25 AH, lunge back for 25 FK
Round 3 – Inchworm merkin, 25 AH, lunge back, 25 FK
Round 4 – Merkin roll down, 25 AH, lunge back, 25 FK
We then began our mosey back, stopping midway to do Good Mornings and Heel stretches
Once back at the parking lot, we had enough time for some Mary
LBC x 20
Heel touches x 15
Reverse Pickle Pounder x 10
Freddy Mercury x 15
Hello Dolly x 15
Pretzel Crunch x 20
Over and out.

COT

We all had places to be this morning so the COT was short.  After the “O-ramas”, my WOD was to encourage everyone to run their own race.  We often focus on pleasing others or doing what seems right to others and we forget to stay true to ourselves.  Don’t worry about what other people think.  Work to earn the acceptance of your Creator, your family, and yourself.  We can do this by running our own race instead of someone else’s race. 
We proceeded to acknowledge those in need of prayer including Ohms’ FIL, EB’s return to work, Whittler’s smooth sale of his house in Germantown, and all the unspoken requests.

Moleskin

Lots of commentary regarding the lack of gloves among the HIM involved today.  Gloves have become the Scarlet Letter of Beast Ridge.  That being said, I had to take several breaks typing this up because my hands hurt.  And there may be glass in them.

News

No news is good news?

Upcoming Qs

September 6 – Ringwald @ Hill City, Snowflake @ The Huey
September 8 – Sidekick with his Landfill VQ

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The FAB 5

 

QIC: Sidekick
Date: 08/29/2018
PAX: Fast Lane, Journey, Oscar, Threeskin
AO: Beast Ridge

Conditions

72 Degrees and humid, there was a cool breeze at one point

The Disclaimer

I am not a professional. Modify where necessary.  Do not hurt yourself, but if you do, we will assist you.  You are here of your own choice and we are glad for it.

COP

SSH ICX15, Mericans ICX15, Good Morning ICX10, St. Bernard Squats ICX12, Baby Arm Circles – Forward, reverse ICX15 each, Shoulder press ICX20, SSH ICX15, Long Mosey through the big lot around to the soccer/football/rugby/whatever else field.

The Thang

The Fab 5 was born because there were 5 of us.  go figure.  Wanted some mutual accountability but odd numbers eliminates partners.  No one sweats alone
The FAB 5 consists of 5 PAX performing an exercise in a stationary location.  In our case this was the cement bleachers on one side of the field and eventually, the metal bench on the other side of the field.  Upon the command of Exercise, the first PAX will run across the field to the bench and begin the exercise while the other 4 PAX perform the exercise on the cement bleachers.  Upon arrival, the running PAX gives an audible AYE! This prompts the second PAX to run to the other side as well.  This process is repeated until all 5 PAX are at the metal bench.  At this point the exercise is complete.
The first exercise was Irkans.  The return trip was dips.  The thrid leg was left leg step ups with a return trip of right leg step ups.  The fifth leg was shoulder presses with a return trip of squats.
By this time we had 12 minutes left so we embarked for 12 MOM.  But this is FAB 5 12 MOM.  We moseyed to the far corner of the field where the hill resides.  Fab 5 MOM involves a PAX calling an exercise with the other 4 PAX assuming ready position.  On Exercise the first PAX runs up the hill while the others do their repititions.  When the running PAX reaches the top of the hill, he calls one of his brothers who gets up and runs the hill.  The first PAX assumes the position and starts the reps.  This continues until all PAX are at the top of the hill.  We all go back down the hill and a new PAX starts the process over again.
Exercises in 12 MOM were
Plank, Hello Dolly, Plank Jacks, Mountain Climbers, and Flutter Kicks
Mosey to Flag for COT
 

COT

Talked about some of the great stories being relayed in the recent BB.  Talked about Free Candy and his experience and discussed how we can all be support systems for others going through a multitude of trying times.

Moleskin

Nothing super interesting about the workout today.  We all sweated.. alot

News

Convergence on Monday 9/3 at the Damn Park

Upcoming Qs

Convergence on 9/3, Beast Ridge back in action Wednesday 9/5 for Whittler

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Deck O Death

 

QIC: Sidekick
Date: 08/22/2018
PAX: Fast lane
AO: Beast Ridge

Conditions

70 degrees and mostly clear

The Disclaimer

I am not a professional.  If you get hurt I will help you to your car.  Modify where necessary

COP

Good mornings IC X 10
SSH IC X 20
Alabama Ass kickers IC X 15
Static Lunges X 10 per side
Third Grade Exercises IC X 12
Mosey to the concrete bleachers

The Thang

Desk O Death
Title of exercises or routine
We dealt the pain this morning with the Deck O Death.
Hearts = Big Boy Sit ups
Diamonds = Box jumps
Clubs = Dips
Spades = Derkins
Aces = 10 Burpees
Jokers = Bear Crawl to Midfield and back
 
Fast lane and I kept a great pace this morning and finished the deck in about 30 minutes.  This left us a little mosey time to get back to the flag.  It was a slow mosey since my calf will not heal.  I am about to try Early bird’s spoon full of mustard trick, then the local honey

COT

Today we discussed F3 and how I got started.  Why did I start? because I was fat and out of shape and my boss wouldn’t leave me alone.  Why did I come back?  because F3 is the only thing that I have ever done that comes close to the camaraderie I enjoyed playing competitive sports.  Why do you continue to attend F3?  F3 brings a sense of accountability, outward focus, and (for me at least) a sense of peace in my relationship with God.  F3 has opened my eyes to the fact that I am not solely responsible for the outcome of my life.  There is a plan for me and I didn’t write it.  That was a completely foreign concept to me 4 years ago.  I worked my tail off, I did all of those good things that got me where I am today.  WRONG.  The World is bigger than what you can control.  God steers the ship, I just try to keep it afloat.  F3 made me realize these things through support and accountability.  God will take care of me and i will take care and support my brothers.  That is why I continue.

Moleskin

My calf hurts.  The end

News

Cam Run this weekend

Upcoming Qs

Monday – Stairmaster
Wednesday – Sidekick

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Moving Day

 

QIC: threeskin
Date: 08/20/18
PAX: Burner, Early Bird, Fast Lane, Journey, Oscar, Sidekick, The Count, Whittler, Wort
AO: Beast Ridge

Conditions – Perfect August Morning for Moving

The Disclaimer – no FNGs or Pro’s in attendance

COP

Backing up the moving truck: g – n – i – v – o – m
Mosey:
Good Mornings – wide stance bow
Mosey:
Nolan Ryan’s – one armed plank and punch
Mosey:
Imperial Walkers
Mosey:
V-Ups
Mosey:
One-Legged Burpee
Mosey:
Merkins

The Thang

After the truck is backed up: the D – A – Y is here. 
Dips:

  • 3 sets of 10 low and slow with a field run in between

Aiken Legs:

  • Squats 10 – field run
  • Box Jumps 10 – field run
  • Elevated Lunges (10 each) – field run

Mosey to get load the second moving truck…
Yul Brynner:  Runs with built in sweeper in between sets

  • Carolina Dry Dock
  • Wide Merkin
  • Merkin
  • Ranger Merkin – close grip
  • Diamond Merkin – hands in diamond shape
  • Crucible Merkin – extra wide, fingers pointed out
  • Chuck Norris Merkin – incline

 

COT

Counted (out of order, but done) to 10
Namearama – Wort loved the sprints so much he left for work.

Moleskin

Everyone talks about changing the world but forgets to start by changing themselves.
I referred to Whittler’s comments about controlling the controllables and not being a victim of circumstance.  We have to be ready for change and always challenge ourselves to make change when the time is right.  We are at F3 to change ourselves and become better.  Keep at it!

News

Baby EarlyBird

Upcoming Qs

Sidekick on Wednesday

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Beast Ridge – RESPECT Remix!

[youtube https://www.youtube.com/watch?v=6mhP4mo7FKE&w=560&h=315]
Tuesday, August 14, 2018
AO: BeastRidge
Q – Vila
PAX – oscar, suns out, sidekick, Fast Lane (vasoline)
Warm up:

  1. SSH IC x15
  2. Imperial Walkers IC x12
  3. Forward Fold x15
  4. Plank IC x10
  5. Up Dog x15
  6. Down Dog x15
  7. Mountain Climbers IC x12
  8. Plank IC x10
  9. Forward Fold x15
  10. Recover
  1. SSH IC x15
  2. Forward Fold
  3. Plank IC x10
  4. Up Dog
  5. Down Dog
  6. Mountain Climbers IC x12
  7. Plank IC x10
  8. Merkins IC x10
  9. Forward Fold x15
  10. Recover
  11. SSH IC x15

Transition:

  1. Mosey around the field
    1. first corner
    2. 10 merkins
    3. Second corner
    4. 10 lunges 5 ea.
    5. Third corner
    6. 10 SSH
    7. Home
    8. 10 mountain climbers
    9. Al Gore

Cycle:

  1. Set up at the steps
  2. First step
  3. Incline Merkins 10
  4. Second step
  5. Dips 10
  6. Third step
  7. Incline Merkins 10
  8. Forth step
  9. Dips 10
  10. Fifth step
  11. Decline merkins
  12. Bear crawl down and out 20 steps
  13. 20 lbcs
  14. Crab walk, low crawl, lunge, duck, inch worm

Partner carries 20 yards – there and back
13mom: everyone calls
Quote:
Respect for ourselves guides our morals; respect for others guides our manners.
Lawrence Sterne
Prayers:
Count
Names
KROM!
Swinging hammers,
Vila