Author: f3sidekick

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
 

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
 

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

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

QIC: Sidekick
Date: 07/25/2018
PAX: Early Bird, Prosciutto, Threeskin
AO: Beast Ridge

Conditions

70 Degrees and muggy.  perfect weather

The Disclaimer

This is F3.  I am not a professional.  Modify where needed.  lets get better

COP

SSH IC X 20, Third Grade Exercises IC X 15, Imperial Walkers IC X 17, Little baby Arm Circles IC X 10, Reverse IC X 10, Shoulder Press IC X 20.  Mosey to the pavilion.  

The Thang

22s by 2s is basically like 11s, just more reps.  I combined that with more running than 11s typically has.  I think it turned out great
Title of exercises or routine
Start with 22 Derkins, run the course.  In this case, we ran to the third tree down the lot and back, which was about 0.15 mile.  2 LBC, run the course.  20 Derkins, run the course.  4 LBC, run the course.  Rinse and repeat until the Derkins and the LBC are flopped.
End result was 132 Derkins and 132 LBC, with a 5K or 3.13 miles.  Pace turned out to be about 12:10 with the exercises included.

Moleskin

Fellowship.  Was great to have some company this Wednesday and I appreciate the guys making the effort.  EB pulled an all nighter at the hospital and endured the beat down in scrubs!  AYE!!

News

VQ ALERT!!! Monday 7/30/18

Upcoming Qs

Three Skin (VQ) on Monday 7/30 @ BR, Fissure on Wednesday 8/1 @ BR

QIC: Sidekick
Date: 07/18/2018
PAX: Sidekick
AO: Beast Ridge

Conditions

Hot, Muggy, Foggy, Gloomy – Just the way we like it

The Disclaimer

I told myself I wasn’t a professional and that if i injured myself, well, I was SOL

COP

We (I) did some SSH IC X 15; 3rd grade Exercises IC X 15; LBC IC X 15; 5 Burpees for fun

The Thang

Murica Mile – that’s 1 mile with 100 Muricans.  Generally, 1/4 mile and 25 murican intervals.  I mixed it up and did 1/2 mile and 50 murican intervals, nobody objected to the audible.
I did 3 miles and 300 muricans to eat the 45 minutes.

COT

Someone once said you are defined by what you do when no one is looking.  We can all be better by living like someone is always watching.

Moleskin

Lots of sweat today.  Liked the longer intervals.

News

Back next week at Beast Ridge

Upcoming Qs

The Count on Monday July 23, Vila on Wednesday July 25

QIC: Sidekick
Date: 07/02/2018
PAX: Best in Show, Coin Purse, Early Bird, Tomb Raider (Nomad – Memphis)
AO: Beast Ridge

Conditions

Hot and Humid, It is July after all

The Disclaimer

Sidekick is not a professional, you are here on your own free will, Modify if necessary

COP

SSH IC X 15, Third Grade Exercises IC X 15, Mericans IC X 10, Windmill IC X 15

The Thang

In honor of our Nation’s Birthday and the men and women who keep us free, we did a modified Murph
Title of exercises or routine
2 miles, 100 Mericans, 200 LBC, 300 Squats
We broke this up into 0.5 mile incerments with 25 Mericans, 50 LBC and 75 Squats.

Moleskin

Go appreciate a vet today.  Thank them for their service.  MERICA!

News

Shindig 7/10

Upcoming Qs

Sidekick has convergence at Hill City \on 7/4

QIC: Sidekick
Date: 06/06/2018
PAX: Best in Show, Early Bird
AO: Beast Ridge

Conditions

61 Degrees and beautiful.  perfect weather

The Disclaimer

This is F3.  I am not a professional.  Modify where needed.  lets get better

COP

SSH IC X 25, Third Grade Exercises IC X 15, Man Makers X 8, Little baby Arm Circles IC X 10, Reverse IC X 10, Imperial Walkers IC X 17.  Mosey to the pavilion.  

The Thang

22s by 2s is basically like 11s, just more reps.  I combined that with more running than 11s typically has.  I think it turned out great
Title of exercises or routine
Start with 22 Derkins, run the course.  In this case, we ran to the third tree down the lot and back, which was about 0.15 mile.  2 Squats, run the course.  20 Derkins, run the course.  4 Squats, run the course.  Rinse and repeat until the Derkins and the Squats are flopped.
End result was 132 Derkins and 132 squats, with a 5K or 3.13 miles.  Pace turned out to be about 12:10 with the exercises included.

Moleskin

Spread the word to friends, co workers, anyone who could benefit from F3 at beast ridge.  We all need to bring some quality guys into the fold and share what we enjoy so much

News

Training Day june 23 at the landfill – Knoxville F3

Upcoming Qs

Best in Show on Monday @ BR, Whittler on Wednesday @ BR