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On the fly

Monday, December 3, 2018,  0530

[youtube https://www.youtube.com/watch?v=4DHzDxeh5YU&w=560&h=315]

QIC: Vila
Date: 12/03/2018
PAX: Sidekick, Fast Lane, Jabooti, Peanuts, Gisele, Threeskin
AO: Beast Ridge

Warm up:

    1. SSH IC x15
    1. Imperial Walkers IC x12
    1. Forward Fold x15
    1. Plank IC x10
    1. Up Dog x15
    1. Down Dog x15
    1. Mountain Climbers IC x12
    1. Plank IC x10
    1. Forward Fold x15
  1. 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 stop
      1. 5 – 8 count body builders
    1. Second stop
    2. 10 – Alt. lunges

Cycle:

11 on the bleachers.

  • Box jumps and dips

Bleacher Dora – up, down, and across the bleachers.

    • One team member runs around the bleachers while the other does works out. Together the team completes:
    • Merk 200
    • LBC 300
  • Squat 100

5mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila

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The Frozen Four

 

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

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
 

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.

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. 

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
 

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I Can’t Feel My Fingers or Toes !

Date:  11/21/2018

QIC:  The Count
PAX:  Fast Lane, Threeskin, Dorothy (Nomad from NY by way of Knoxville)
AO:  Beast Ridge (Camp Jordan)
Conditions:  30 Degrees, light breeze, low humidity (I wish I had waterproof shoes)
Disclaimer: Disclaimed (no FNG’s)
WARM UP:  Mosey from P/L to Jungle Gym, SSH (10 IC), Abe Vigoda (10 IC), Flying Sun Gods (10 ea leg IC), Plank Jacks (10 IC), Burp-Ups at Pull Up Bar (10 OYO)
Mosey to Soccer Stadium
THE THANG:
Quarter Pounder: Start at one end of field.  AYG 25 Yards (25 Merkins) – Bernie Sanders back to starting point.  AYG 50 Yards (50 Squats) – Bernie Sanders back to starting point.  AYG 75 Yards (75 Mountain Climbers) – Bernie Sanders back to starting point.  AYG 100 Yards (100 SSH) – Bernie Sanders back to starting point.
Mosey to Bleachers and do Serpentine run from one end of bleachers to the other and back and perform 20 Derwin’s and 20 Incline Merkins, Rinse and Repeat (x 3).
Mosey to P/L for Mary’s:  XY’s – count 1 & 2 Rosalita, counts 3 & 4 Flutter Kick (10 IC) – Never Cross Dolly – Just like Dolly’s but upper body is in Iron Cross (10 IC) – E2K (Oblique Crunch) – Right ankle over left knee, bring left elbow to right knee, switch (10 IC each leg).  Good Mornings (10 IC), Peter Parkers (10 IC), Imperial Walkers (10 IC), Plank with alternating leg lifts (10 IC), LBC (10 IC), Big Boy Sit-ups (10 IC), Reverse Pickle Pounders (10 IC), American Hammers (10 IC).
End Ex!  Good Job Gents – Great to have Dorothy with us…
COT:  Short and Sweet, because QIC could not feel his fingers or toes!!  Prayers and Praises for those heard and unheard.  Have a good Thanksgiving but don’t be Glutenous!! 🙂
TheCount
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Is that a Q in your pocket or are you just glad to see me…

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

Conditions

46 and WINDY.  25+ mph

The Disclaimer

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
 

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.

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.

News

Support Cleveland

Upcoming Qs

YHC on Wednesday at Beast Ridge
 

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…not leg day

 

QIC: Threeskin
Date: 11/19/2018
PAX: Early Bird, Fast Lane
AO: Beast Ridge

Warmer than we thought it would be.

I’m not a pro, not my fault if you don’t stay warm.

COP

The Count’s Corners
20 – SSHs IC in corner one
10 Good Mornings IC
mosey
20 – SSHs IC in corner two
20 arm circles IC
mosey
20 – SSHs IC in corner three
20 reverse arm circles IC
mosey
20 – SSHs IC in corner four
20 military press IC
mosey
20 – SSHs IC in corner one
20 – SSHs just arms
20 – SSHs just legs

The Thang

Party Arms – Chicken Legs
Lets stay warm with our legs and work out our arms
Mosey to the picnic pavilion
10 Merkins slow count down IC
10 Dips slow count down IC
3 sets
Mosey to playground
10 Low step up had the count for the PAX
10 Pistol Grip Pull-ups
10 Wide Grip Pull-ups
3 sets in rotation
Mosey to the picnic pavilion
20 Incline merkins slow count
Run to the light post
20 Incline merkins slow count
20 Incline merkins slow count on the up
Mosey to some Mary
20 Reverse Pickle Pounders IC
10 Flutter Kicks IC
10 Freddie Mercury’s IC
Childs Pose
Baseball catchers squat stretch
 

COT

I asked everyone to share a happy moment from the weekend and something to be thankful for on this Thanksgiving
Highlights: EB got married!!!  Fastlane had family time.  threeskin watched Frozen with his niece.

Moleskin

We made up for the run that Fastlane missed Sunday and wished we were like Cheatsheet and could handle 2-a-days. 

News

The Battery and The Landfill and both in effect.  

Upcoming Qs

The Count on Wednesday
 

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Body by Tom

 

QIC: Fast Lane
Date: 11/14/2018
PAX: Peanuts, Sidekick, The Count, Fissure, Outcast and Oscar
AO: Beast Ridge

Conditions

40 degrees and WINDY.  COLD

The Disclaimer

I am not a professional, modify where needed.  Work hard.

COP

Side Straddle Hops (IC) X20
Imperial Walker(IC) X20
Side Straddle Hops (IC) X20
High Knees (IC) X20
Little Baby Arm Circles (IC) X20
Reverse Little Baby Arm Circles (IC) X20
Cherry Picking (IC) X20
Side Straddle Hops (IC) X20
Third Grade Exercises (IC) X20

The Thang

 
Mosey to Soccer Stadium
Step Up OYO X20 each leg
Box Jump
Step Up OYO X10 each leg
Box Jump
Step Up OYO X10 each leg
Box Jump
Step Up OYO X10 each leg
Mosey to the playground
Partner 1:  Pull Ups X10X2
Others:  Merkins to failure
Rotate through until each partner has completed 2 sets of pull ups
Mosey to the Pavilion
2 Stations 20/25/30 reps each cycle
Station 1: Supper Dips OYO and D/I Merkins OYO
Run to light pole
Station 2: Squats, Mountain Climers / Plank Jack/ Imperial Walker

COT

Talked briefly about Tom’s son and his election race.  Very motivating story about a young man and the good he is doing in the community.
Just being out here and supporting each other. Keeping your eyes on the task and giving thank this Season.

Moleskin

Mumble chatter was low, but it was cold and windy.  We all just wanted to stay warm

News

Cleveland launch on Saturday.  Be there or be square

Upcoming Qs

 
 

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Cold Tracks

 

QIC: Speed Bump
Date: 11/12/18
PAX: Fast Lane, Peanuts, Sidekick
AO: Beast Ridge

Very wet, chill in the air

Welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car.

COP

  • Side Straddle Hops IC
  • High Knees IC
  • Side squats IC
  • Finkle Swing IC
  • Side Straddle Hops IC
  • Good Mornings IC
  • Side Straddle Hops

The Thang

The PAX completed one full lap around the park, with stops every .5 mile. At each stop, the PAX completed the following exercises:

  • Burpees, Squats, Michael Phelps, LBCs, Diamond Merkins

Total counts for each exercise by the end:

  • Burpees = 55, Squats = 150, Michael Phelps = 100, LBCs = 150, Diamond Merkins = 60

COT

It was a cold, wet morning. Tough to show up to F3 when you know you are going to be laying in the mush at 5:30AM. I have been thinking a lot about showing up with my church, which just celebrated 10 years this past weekend. During our celebration, we asked the people who had been there from the beginning to stand up. As they stood up, I thought about all of the crap they have gone through; changing locations, money struggles, building community, etc. And they kept showing up. 
My challenge to us is to keep showing up. Keep pursuing friendship, keep loving our families, keep digging in with our wives, and keep coming to F3. 

Moleskin

The PAX was exceptionally quiet, which signified to the Q that the workout was the appropriate level of hard. 

Upcoming Qs

Cleveland launch, November 17. 
 

Posted on

Never Give Up!

Date:  11/7/2018
QIC:  The Count
PAX:  Fast Lane, Sidekick, Threeskin
AO:  Beast Ridge
Conditions:  45 Degrees, no wind, low humidity (conditions could not have been better)
Disclaimer: Disclaimed (no FNG’s)
WARM UP:  SSH, Tappy-Taps, Windmill, Imperial Walkers, Finkle Swing, Mosey around Parking Lot area.
THE THANG:
Set up in Parking Lot 4 cones, rectangular shape with about 25 Yds X 15 Yds.  Two exercises per station.  2 Teams of 2 PAX.  1 PAX does one of the exercises while 2nd PAX does the other and then they switch.  Everyone holds Al Gore until all PAX have completed both exercises.  All PAX AYG to next station and do next set of exercises.  4 Stations x 2 Exercises = 8 Exercises.
4 rounds increasing by 5 Reps per round.  20/25/30/35 of each exercise.  Station 1, 3, & 4 were 1:1 (20/25/30/35 Reps of each exercise.  Station 2 – Ratio of 20 Squats to 10 Burpees, 25 Squats to 15 Burpees, 30 Squats to 20 Burpees, 35 Squats to 25 Burpees.
Station 1:  25lb Coupon (any arm exercise – Curls, Triceps Ext, Wood Chopper, etc.) / Flutter Kicks.
Station 2: Squats / Burpees
Station 3: Imperial Walkers / Merkins
Station 4: Big Boy Sit-ups / Mountain Climbers
No time for additional Mary’s – End Ex!  Good Job Gents
COT:  “Don’t Give Up” is a phrase that was made famous by Coach Jim Vilvano who fought and lost his battle with cancer.  I used it today to remind my F3 Brothers that there are those days where we just want to throw up our hands and yell, “I Give Up”!  I know over the years I’ve had my share of those times, we all do!  Just keep believing in yourself, your family, your employees, and especially our country.  We live on the greatest nation on the face of the earth and we are all blessed to be in it!
TheCount
 
 

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Jordans at Camp Jordan

QIC: @canduf3
Date: 10/17/2018
PAX: Early Bird, Fast Lane, Jabooti, Outcast, Threeskin
AO: Beast Ridge

A bit damp, pretty misty, soggy but manageable

Push yaself, don’t hurtcha self. I’m not a professional. Yer here on ya own. IDK where we are so it may take some time getting you back to your car.

COP

SSH x 15 IC
Good Morning Sunshine x 15 IC
Third Grade Exercise x 15 IC
Willy Mays x 15 IC
Windmill x 15 IC
SSH x 15 IC
One Legged Bulgarians x 10 each leg OYO
Squats x 15 IC
SSH x 15 IC

The Thang

Follow Fast Lane over to adjacent soccer field

Jordans “23s” instead of 21s

Diamond Merkins > Step-up > Backward Lunges “SUBL”
Dips > Step-up > Backward Lunges
1 Merkin > 22 SUBL Each Leg WHEWWWWWW!
2 Dips > 21 SUBL Total (not each leg)
Rinse & Repeat
Soccer field sprints, skips, karaokes, & low side steps in-between each round until The Thang time called
MARY in the pavillion
Alternating Hollywoods until time called

COT

Some people want it to happen, some wish it would happen, others make it happen. – Michael Jordan

Moleskin

Jabooti has a real legit skip. Ask him to show ya sometime. You’ll be impressed!

 

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Ruck Dora

November 4, 2018               0530
[youtube https://www.youtube.com/watch?v=iKnqEP5hIHs&w=560&h=315]

AO: BeastRidge

Q – Vila

PAX – sidekick, fast lane, best in show

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 stop
    2. 5 – 8 count body builders
    3. Second stop
    4. 10 lunges 5 ea.
    5. Third stop
    6. 10 mountain climbers
    7. Al Gore

Cycle:

Ruck Dora – around the parking lot.

  • One team member rucks ahead while the other does max reps and runs to catch and exchange the ruck. Holding at end with plank.
  • Merk 200
  • LBC 300
  • Squat 100

3mom

  • Everyone calls their own

Quote:

Respect for ourselves guides our morals; respect for others guides our manners.

Lawrence Sterne

Count

Names

CROM!

Swinging hammers,

Vila