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Trick or Treat, Running hurts me feet, but we have the Gloom to beat

 

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.

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
 

COT

Be safe on Halloween and enjoy the time with the kids

Moleskin

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

News

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

Upcoming Qs

Vila on Monday
 

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Four Corners

 

QIC: Speed Bump
Date: 10/24/2018
PAX: Fast Lane, Flemish, High Tops, Jabooti, Peanuts, Sidekick, Speed Bump
AO: Beast Ridge

Clear, cold with wet grass

It’s 5:30am and 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

The PAX moseyed around the concrete loop a ways, completed several warm up exercises at various intervals: 

  • Alabama Ass Kickers
  • High Knees
  • Side squats
  • Side Straddle Hops
  • Good Mornings
  • Plank
  • Plank jacks
  • Side Straddle Hops

The Thang

Four Corners – goal is to use the whole field, including the hill near the parking lot and the bleachers. 

  1. Name of the game is four corners, with each corner of the soccer field representing a different exercise, with a short pause at the bleachers. Each exercise should be done in cadence unless otherwise stated.
    1. First corner →  Lunges, 10 each leg, 20 on second go round
    2. Second corner → Burpees, 10 OYO, 15 OYO on second go round
    3. Bleachers → Dips 25, incline merkins 15, Box Jumps 10 OYO; Dips 35, incline merkins 25, Box Jumps 20 OYO second time
    4. Third Corner → Squats, 20 in cadence, 30 on second go round
    5. Fourth Corner → Sprint across the field and back or monkey humpers x 15
    6. Bear Crawl up the hill, crab crawl down the hill (Bernie Sanders up and Jog down on second go round) 

The Pax completed two full rounds of Four Corners, with a third shortened version at the end of the Thang.
The following Mary exercises were then completed in the parking lot:

  • American Hammers IC
  • Michael Phelps IC
  • Xs and Os IC
  • 6”s IC
  • Freddy Mercury IC
  • LBCs IC
  • Big Boy situps IC

COT

Humility → in my marriage, I always want my wife to be the first one to say she is sorry after we fight. Leadership, though, seems to mean that I set forth an example of humility, being willing to take a dose of humble pie and acknowledge my error. Set that example today.  

Moleskin

The PAX complained to no end about their wet feet, and everyone loved the crab crawls down the hill. 

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Project Stay Warm

 

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

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
 

COT

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

Moleskin

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

News

 

Upcoming Qs

Speedbump on Wednesday
 

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HIT’n it on Monday

 

QIC: threeskin
Date: 10/15/18
PAX: Early Bird, Fast Lane, Fissure, Peanuts, Jabooti, Outcast
AO: Beast Ridge

Conditions: in the words of Borat, “very nice.”

The Disclaimer: disclaimed, you know the drill, lets HIT it.

COP

A little back and forth to warm up the legs:
SSHs alternated in with good mornings and imperial walkers

The Thang

HIT: high intensity training
-Mosey to the soccer field and prepared to run.
Sprints to the bench and back with built in sweeper.
Between the sprints we climbed the bleachers:
Incline merkins
Step Ups
Box Squats
Suitcase Crunches
-Mosey to the newly visible playground.
Infinity Box Squats while two PAX did pull ups.
Great to explore there, we will be back.
-Mosey to the concession pavilion.
Partner curls with tables – one PAX timed us with Big Boy Sit Ups
Partner presses with tables – one PAX timed us with Big Boy Sit Ups
Partner Shrugs with tables – one PAX timed us with Big Boy Sit Ups
Partner calf raises with tables – one PAX timed us with Big Boy Sit Ups
-Mosey to Mary

COT

CIRCLE OF TRUST: counted and named: discussed how we can be the “obvious choice” by doing the little and the big things.  We can be who we want to be if we make the decision to so what matters.
BALL OF MAN: prayer requests taken and encouragement given.

Moleskin

Missing our AOQ and his naked hands…   So glad Peanuts didn’t run over my phone as he and Jabooti were coming in on two wheels!

News

Cleveland Launch 11/17

Upcoming Qs

Candu on Wednesday!

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Silence is Golden

 

QIC: Whittler
Date: 10/10/2018
PAX: Fast Lane, Jabooti, Peanuts, Sidekick, Speed Bump, Threeskin, Vila,
AO: Beast Ridge

Conditions

73 degrees and perfect

The Disclaimer

Disclaimed.  Phone with be kept with YHC in case of emergency

COP

Began by a long mosey to the far parking lot
Good Mornings x 15
Windmill x 15
Third Grade exercises x 15
Calf/heel stretch 10 per side
SSH x 40
Arm circles x 15
Seal claps x 15
Cherry pickers x 15
Plank x 15
Side plank x 10 per side
Attempted imperial joggers x 4 (YHC aborted secondary to lack of coordination) – converted to imperial walkers x 15

The Thang

Mosey to the pavilion
Fives
Beginning at the pavilion, YHC explained that there would be two exercises, a 100 yard jog, two more exercises, 100 yard run back to complete one round.  Reps increased by 5 per round.
Round 1
1 decline merkin, 5 dips
Run
1 burpee, 5 LBCs
Round two – same exercises except 2 and 10 respectively
Round three – 3 and 15
Round four – 4 and 20
Round five – 5 and 25
Round six – 6 and 30
At this point, we rounded up the six and headed back to the parking lot for Mary
MoM
Leg raises x 10
Pickle pounder x 10
Reverse pickle pounder x 10
Pretzel crunch x 15 each side
Heel touch x 10
Shoulder taps x 10
Done

COT

YHC struggled with writer’s block/Q block when trying to come up with some words of inspiration for the men of F3.  That being said, I’ve learned over time that sometimes it’s what you don’t say that’s most important.  I am a fairly quiet guy except when I need to be heard.  Sometimes if you talk about everything and all the time, people stop listening.  I’ve learned that if you learn to speak when it’s important, your words can be more impactful.  During the mumble chatter, a comment was made about the exercises and I said “I have to stick with what I’m good at.”  And that definitely applies here – I’m good at choosing the right time and place to be heard but at other times being silent and just listening.  Sometimes, silence is golden.

Moleskin

The mumble chatter game was superb.  Specifically, Sidekick commented that I do pickle pounders quite often and he couldn’t wait for my wife to get back in town.  To which I replied “I have to stick with what I’m good at.”  I let everyone else read between the lines.
YHC has been humbled to be able to lead the men of F3 at Beast Ridge.  It was the first place I ever posted and I’ll always remember that sloppy workout that Vila led us through.  Sidekick humbled YHC by expressing his gratitude for my Qs at Beast Ridge.  While I am headed to live on the Gentlemen’s Ridge, I will still visit the Beast periodically.

News

TRAINING DAY!!!! Saturday, October 13
BelieveLand launch November 17th

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B.L.I.M.P.S at the Beast

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 71 deg. F

I am not a professional (Disclaimer)

WARM-UP:

  • SSH x20 IC
  • Abe Vigoda x10 IC
  • SSH x15 IC
  • Small Arm Circles x15 IC
  • Small Arm Circles/Reverse x15 IC

Mosey from P/L to Soccer Field by way of Play Ground parking area.
THE THANG:
6 Stations on nearside of Soccer Field.  At the completion of each full round of six exercises all PAX run across Soccer Field to other side and back to first station.

  • Burpees x5 OYO
  • Lunges x10 each leg OYO
  • Imperial Walker x15 OYO
  • Merkins x20 OYO
  • Plank Jacks x25 OYO
  • Squats x30 OYO
  • Run across Soccer Field and back to Station #1

Rinse and Repeat 3 times.
Mosey back to P/L
MARY Go Round:
Each PAX leads group to 15 IC Mary’s

  • American Hammer
  • Pickle Pounder
  • LBC
  • X and O
  • Hello Dolly
  • Flutter Kicks
  • Rosaletta
  • Planks


COT
Life is about Attitude….10% what happens and 90% how we react, Charles Swindoll
We are in charge of the Attitude we will embrace for the day, so make it a great one!

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MARSOC Short Card

https://www.youtube.com/watch?v=uRAWaAruIwg?list=FLrKo6itQIs7VTYAkavsR5_A&w=1208&h=694]

QIC: Vila
Date: 10/08/2018
PAX: Best in Show, Fast Lane, Jabooti, Journey, Peanuts, The Count, Threeskin
AO: Beast Ridge

Conditions

The Disclaimer

COP

SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15
SSH IC x15
Imperial Walkers IC x15
Forward Fold x15
Plank IC x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15

The Thang

Mosey around the field
Run to first corner
SSH – 15
Run to home and hold Al Gore until all catch up
Cycle:
30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills (30)
6. 30 Push-ups (20)
7. 30 Mountain climbers
Run to first corner
8. 30 Flutter kicks
9. 10 Burpees (8)
10. 10 Cherry pickers (4-count) (30)
11. 30 Push-ups (20)
Run to second corner
12. 30 Star jumpers (or jumping jacks)
13. 30 Back Extensions (“supermans”)
14. 10 Burpees (6)
Run home
15. 10 Chain breakers (30)
16. 30 Push-ups (20)
17. 30 Lunges
18. 30 Hello dollies
19. 10 Burpees (4)
20. 10 Trunk twists (30)
21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs (skipped)
10mom:
Call out Mary workouts from all PAX, and PAX call the count

COT

Talked about the origin of the Short Card, and that it is great for short time and limited space workouts.
Prayers:
The Count’s bro going back into treatment for cancer
EOD Soldier from North Carolina K.I.A.

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Serendipity

 

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.

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.
 

COT

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

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.

News

Training day 10/13

Upcoming Qs

Vila 10/8
Whittler 10/10
 

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BLIMPS @ Beast Ridge

No Whining

QIC: The Count
Date: 10/01/2018
PAX: Peanuts, Fast Lane, Jabooti, Best In Show, Early Bird, Whittler, Sidekick
AO: Beast Ridge (Camp Jordan)

Conditions: 72 deg. F

I am not a professional, and you did the hardest part…..You Showed UP!!!

WARM-UP:
 
– SSH x 25 IC
– Abe Vigoda (Windmill) x 15 IC
– Little Baby Arm Circles x 15 IC
– Reverse Little Baby Arm Circles x 15 IC
– Moroccan Night Club x 15 IC
– Imperial Walkers x 15 IC
THE THANG:
Start out with Indian Run from parking area around park to Soccer Field.
B.L.I.M.P.S. with 100 Yard run across field and back.

B= Burpee’s (x5  OYO), L= Lunges (x10 OYO), I= Imperial Walkers (x15 OYO), M= Merkins (20 OYO), P= Plank Jacks (x25 OYO), S= Squats (x30 OYO).
At the completion of all 6 stations, plank until 6 is complete.  As a unit all PAX run 50 yards x2 back to starting point, rinse and repeat (4 rounds).
“MARY Go Rounds” – Each PAX picks and leads one Mary (x15 IC).  American Hammer, Flutter Kicks, Pickle Pounder, LBC, Bicycles, Heal Touches, Hello Dolly, Rosaletta’s.


COT
Life is all about Attitude:  10% what happens to us and 90% how we react to it (Charles Swindoll).  Make the best of your day and more importantly make someone else’s day better!

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HMS Mosey

 

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.

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
 

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

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…

News

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

Upcoming Qs

The Count on 10/1
Sidekick on 10/3