Posted on

Christmas Vacation

QIC: Mr. Clean
Date: 12/24/2018
PAX: Ducktales, Radiohead, Whittler
AO: Huey

Conditions

31 degrees. Partly Cloudy.

The Disclaimer

Successfully given.

COP
SSH x20 IC
Imperial Walkers x10 IC
The following x10 IC (No Recover)
BAC
Reverse
Moroccan Night Club
Overhead Claps
Butterflies
Seal Claps
Shoulder Press
Downhill Skiers x10 IC
High Knees x10 IC

The Thang

Well, YHC thought about this workout, had so many things planned in my head, played with ideas of themes, and added an extra 15 mins to get it all in. Ironically, as we move into CHRISTmas, the Lord had other plans for my plans.

Tortoise and Hare

PAX 1 – Rucks at a fast walk
PAX 2 – Completed an exercise
Exercises were as follows in increments of 20 for a total of 200 per team
Curls
Merkins
Upright Rows

Two Steps Forward, One Step Back

5 Merkins IC
Two Light Poles Forward
5 Squats IC
Rinse and repeat with Increase 1 squat and decrease 1 Merkin
MOM

COT
Today turned into a bit of a year in review workout with YHC completing parts of my favorite Huey workouts.
Wisdom — Remember Steps Back happen especially caught up in the “traditions” of the season, but remember we can always take two forward if we focus on the true reason of the season.

Moleskin
Math is hard
Whittler is much like a hair stylist.
Kissing was discussed…

 

Posted on

Sidewinders VQ

QIC: Sidewinder (Respect)
Date: 12/22/2018
PAX: Bubbles (Respect), Deep Dish, Fast Lane, FNG-Mrs. Baker, 9 Volt (Respect), Rhythm, Rug Doctor(Respect), Sidekick, Threeskin, WuzntMe
AO: The Battery

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 Tennova or another area hospital.

COP

Mosey to the Pavillion Parking Lot

  • Side Straddle Hop x 30 IC
  • Good Mornings x 25 IC
  • Forward Arm Circles x 25 IC
  • Reverse Arm Circles x 25 IC
  • Cherry Pickers x 20 IC
  • Morrocan Nightclub x 25 IC

The Thang

Mosey to the Pavillion

  • Merkins 4 Count x 20 OYO
  • Dips 4 Count x 20 OYO
  • Incline Merkins 4 Count x 15 OYO
  • Box Jumps x 20 OYO

Mosey Up Hell Hill

  • Begin at the designated line and do Squats 20 then lunge to the line across the parking lot and do 20 High Knees, lunge back to the line and do 19 and 19, 18 and 18, 17 and 17, etc.
  • Begin at the designated line and do 10 Plank Jacks and then Bear Crawl to the line across the parking lot and do 10 Starmans, lunge back to the line do 9 and 9, 8 and 8, etc.

Mosey to Tennis Court Parking Lot

  • Overhead Press with CMU x 20
  • Brick Swings with CMU x 20
  • Farmers Carry with CMU across Parking Lot
  • Imperial Walkers x 20 IC

Mosey to Pavillion Parking Lot

  • Dealers Choice Mary

COT

Make the time to get know people and the men around you.  Everyone has a story.
BOM: Prayers for Fastlane’s Grandmother, those traveling for Holidays.

Moleskin

Other than the occasional coughing, moans, and cadence, fairly quiet.

News

Abscess will conduct a Q School at The Battery on 5 January 2019.  

Posted on

40

QIC: Ohms
Date: 12/22/208
PAX: Care Bear, Coin Purse, Cowbell, Iron Butt, Jabooti, Peanuts, Prosciutto, Roadhouse, Skitch, Snowflake, Venus, Vila, FNG-Fly-By
AO: The Landfill

Conditions

Cold air, clear skies, and soggy ground

The Disclaimer

I am Ohms. I am not a professional. You are here on your own free will. Modify if necessary.

COP

– Imperial Walkers x 20 IC
– Windmill x 20 IC
– Cotton Pickers x 20 IC
– Willie Mays Hays x 20 IC
– LBAC x 10 IC
– LBAC (Reverse) x 10 IC
– Chinook x 10 IC
– Chinook (Reverse) x 10 IC
– Overhead Press x 20 IC
– Moroccan Night Club x 20 IC

The Thang

Four Corners
– Scissor Jacks x 10
– Smurf Jacks x 20
– Plank Jacks x 30
– Jumping Jacks x 40
– Mosey x 50 yards (Bernie, Karaoke, Side Shuffle)
– Rinse & Repeat x 4
Fourties
– Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– Sprint up hill
– 25 Merkins, 15 Squats
– Sprint up hill
– 20 Merkins, 20 Squats
– Sprint up hill
– 15 Merkins, 25 Squats
– Sprint up hill
– 10 Merkins, 30 Squats
– Sprint up hill
– Exercises (Overhead Press & Calf Raises)
– 30 Overhead Press, 10 Calf Raises
– 20 yard sprint
– 25 Overhead Press, 15 Calf Raises
– 20 yard sprint
– 20 Overhead Press, 20 Calf Raises
– 20 yard sprint
– 15 Overhead Press, 25 Calf Raises
– 20 yard sprint
– 10 Overhead Press, 30 Calf Raises
– 20 yard sprint
– Exercises (Curls & Lunges)
– 30 Curls, 10 Lunges
– Sprint up hill
– 25 Curls, 15 Lunges
– Sprint up hill
– 20 Curls, 20 Lunges
– Sprint up hill
– 15 Curls, 25 Lunges
– Sprint up hill
– 10 Curls, 30 Lunges
– Sprint up hill
RADNOMNESS
– Mosey to bottom parking lot
– Parking lot Suicides
– Burpees x 5 OYO
– Parking lot Suicides
– Burpees x 5 OYO
– Indian Runs to top Parking Lot

Moleskin

Welcome Fly-By: He woke up this morning for an early jog, ran by our group and couldn’t help but stare at us doing squats. The form and the tightening of our glutes led him to joining us for the remainder of the workout. Great guy.

 

Posted on

Moondance VQ

QIC: Moondance
Date: 12/20/18
PAX: BlackHat, Care Bear, Dirk, Free Candy, FNG-Geyser, Goose, Iron Butt, Laces Out, Ringwald, Roadhouse, Sunshine, Threeskin, VSquared, Vila, Venus
AO: Hill City

Conditions

Mid 40s, weirdly comfortable; it rained until almost the exact moment we started.

The Disclaimer

Disclaimed. I’m not a pro despite my choice of footwear. Know your limits, push them but modify as needed.

COP

Mosey to the big track in Coolidge. 4 half laps with 6 exercises at each stop, ending at stage:
15 sprinklers
10 cotton pickers
10 slow count merkins
10 flying sun god sobriety style (aka, nancy kerrigans)
10 pickle variations ( rotate between pounders, reverse, and one legged)
10 slow count squats

The Thang

Stay at stage in Coolidge
2 sets of each of the following with a partner:
– 8 Pickle Grinders, 10 Slap 5 Merkins, 16 Lunges
Tammy Wynette (partner dips and squats to 60, swapping at 10)

Mosey to the field on the other side of the walking bridge
Drunken Spartan:
50% sprint across half the field then 5 bodybuilders OYO
Bernie Sanders to the path opposite the bridge then 5 Dr Ws OYO
50% sprint across whole field then 5 more bodybuilders OYO
Bernie Sanders back to starting point for 5 more Dr Ws OYO
Hold Al Gore taking a dump (deep) until everyone finishes

Mosey to back to parking lot for COT and BOM

COT

The theme du jour: Slow is smooth; smooth is fast.
You can’t do something fast (i.e. efficiently) until you can do it right. And you can’t do it right unless you do it slowly (i.e. carefully; mindfully, etc). Keep good form during workouts. Work efficiently in other areas of your life to maximize your time and effort. After all, “working long hours is cheating”. -Gary Keller

Moleskin

Everyone was jealous of the Q’s footwear, especially Vila.
An appropriate amount of hell was given, Sidekick.
The count’s ears should have been burning as form was emphasized though not enforced to his standards.
As always, remember to keep your knees behind your legs.

News

Keep Lexington FiA family in your hearts; a member was killed during a workout.
No Q on Christmas day.
Several pregnancies and newborns to keep in mind.
 

Posted on

A LOT of Hard Work

QIC: Ringwald
Date: 12/19/2018
PAX: Geek Squad, Mr. Clean, Ohms, Peanuts, Picasso, Prosciutto, Vila, Whittler
AO: Lion’s Den

Conditions

39 degrees. Wind was as crisp as a granny smith apple during the ripe pickin’ season.

The Disclaimer

My name is Ringwald, I am on Q but I am not a professional. You are here on your own free will, so push but modify. We will help you in any way we can if you get injured. Aye? Aye!

COP

Grass beside the track
SSH X 25 IC
Windmill X 12 IC
Cotton Pickers X 12 IC
Willie Mays Hays X 12 IC
SSH X 25 IC
Arm circles X 15 IC
Reverse arm circles X 15 IC
Moroccan Night Club X 15 IC
SSH X 25 IC
Mountain Climbers X 15 IC
Toe Tappers X 12 IC

The Thang

Parking Lot 1 – Front Lot
Broad Jump to each line of a parking spot then perform 5 squats and 5 toe merkins.
Continue until you reach the median* (see Moleskin).
Go to the next section of parking lines, and repeat but with 10 reps of each.
Parking Lot 2 – Middle School Lot

Run to first parking line, return to start and perform 1 Merkin.
Run to second parking line, return to start and perform 2 Merkins.
Rinse and repeat, increasing Merkins each time you return, until you reach the end of the lot. PAX did 10, then added a bonus one for 11.
Parking Lot 3 – Side of High School

Four Corners
100 LBCs
100 Flutter Kicks
100 Hollywoods (50 each side)
100 Confusers (TM) – all four limbs raised, lower opposite hand and leg, bring back up, repeat for other side)

COT

My company was blessed enough to volunteer at the Salvation Army gift delivery on 12/18/18. Over 4200 toys were delivered to 1500+ families. More than 200 volunteers made that happen, and it was truly an awesome sight to see. Count your blessings, don’t take them for granted, and do what you can this holiday season to help those people in need.
Mumble Chatter (Moleskin)
My brain was not working well this morning. I kept calling Broad Jumps “Box Jumps” and may have referred to the Median as “Medium”.
Every Cousin Eddie quote was successfully delivered by Geek Squad, as he had shaved his beard and worn the infamous hat in spirit. He also showed up rocking out to the Christmas tune theme song for Cousin Eddie.

 

Posted on

You are my daffodil

QIC: Whittler
Date: 12/18/2018
PAX: Back Pew, Candu, Care Bear, The Count (Respect), Flemish, Fissure, Free Candy, Geek Squad, Goose, Iron Butt (Respect), Laces Out (Respect), Moondance, Ohms, Peanuts, Peddler, Picasso, Prosciutto, Ringwald, Roadhouse (Respect),  Sidekick, Speed Bump, Sunshine, FNG-Dirk
AO: Hill City

Conditions

Crisp 30 degree weather with a touch of ice on the ground.

The Disclaimer

I already modified the workout so no modifications needed.

COP

It was explained that this would be a travelling warm up, during which time each PAX would do 365 reps for the warm up.
Mosey to Fountain
SSH x 30, Plank x 30, Merkins x 10, Shoulder taps x 10, Squats x 10 (proper form enforced), Arm circles x 15 each direction
Mosey to large parking lot
SSH x 30, Plank x 30, Mountain climber x 15, Plank Jack x 15, Windmill x 15, Willie Mays Hays x 15
Mosey to the foot of the bridge
SSH x 30, Plank x 30, Half Burps x 15, Superman x 15, Seal Claps x 15, Overhead Press x 15, Burpees x 5

The Thang

This was designed as an homage to Vila, the Q that popped my F3 cherry on 12/18/17
Dolphin and the Daffodil
Mosey to the first hump of the bridge
8-count BB x 5
Squerkin roll x 10
Imperial Walker x 30
Jog
Leg Raises x 30
Squerkin roll x 10
Squats x 30
10 count
Burpees x 5
Squerkin roll x 10
Monkey Humpers x 30
Jog to next hump
LBCs x 30
Squerkin roll x 10
Squat x 30
Mosey to parking lot
Merkin wheel x 2 rounds
Ring of Fire (flutter kicks) x 2 rounds
Pickle pounders x 15
Freddie Mercury x 15
Reverse PP x 15
Heel Touch x 15
Pretzel crunch x 10 each side
Boxjump suicides saved for another day…

COT

YHC is incredibly grateful for the men of F3 and the journey that we have been on over this last year.  I was scared to start F3.  My first few days, I was the guy who was way behind everything else.  That first workout, one year ago to the day, had me questioning my sanity.  Vila, Angus, Prosciutto, and Best In Show made it look easy.  It wasn’t easy for me and I wanted to quit.  The first day was cold and soaking wet.  But I was determined to power through and not quit.  I still struggle, as does every other man out there from time to time.  The important thing is to continue to push yourself because you are not only having a positive impact on yourself but, perhaps more importantly, you are impacting those around you more than you know.  Today, 24 of us pushed ourselves and made each other better for our efforts.  When you are considering skipping a workout “just because”, consider your brothers out there that need you out there.  
I was moved recently reading “Freed to Lead” when the discussion of the Dolphin and the Daffodil was brought up.  In short, one’s “Dolphin” is a unique and powerful skill and the “Daffodil” is the type of person that one is destined to serve with his Dolphin.  The D2X, or intersection of a man’s dolphin and his daffodil, is where a man’s mission is found and his impact is the highest.  I encourage everyone to find their own D2X.  It won’t be easy.  People will judge you.  Many might not understand you.  But all that doesn’t matter.  What does matter is the impact that you choose to have on others.  

Moleskin

We sincerely struggled to name our FNG today.  
Picasso seemed like he wanted more, going the extra mile.
The Q’s cadence was thrown off a few times because someone was counting “1-10, 1-11, 1-12…”

News

********VQ ALERT********
Moondance VQ on Thursday at Hill City.  A minimum of 25 guys can and should be there
Ringwald at the LD tomorrow
Don’t forget to continue to support Cleveland even though they are officially off the launching pad.
 

Posted on

“Oh the Humanity”

QIC: The Count
Date: 12/15/2018
PAX: 9 Volt, Blowout, Bubbles, Deep Dish, Fast lane, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder, Threeskin, FNG-WuzntMe
AO: The Battery (Tinsley Park, Cleveland)

Conditions: 49 degrees, Overcast, some light sprinkles, but still a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

Mosey from P/L up to to P/L with Pool.  SSH, Abe Vigoda, Plank Jacks, Tappy Taps, Finkle Swings, 30 lb Coupon for Bucket Brigade, ladder drills, and side shuffles around four corners. 

The Thang

Hindenburg B.L.I.M.P.S. (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.   (730 Reps) + 2 sprints (300 Yards) + Bear Crawl (50 Yards) = Full Body Workout!

Four Corners (25 yards between cones) First corner do Exercise and number of Reps indicated. Proceed to corners 2, 3, & 4 repeated exercise and Reps.
Burpees (10) x 4 = 40, Lunges (20) x 4 = 80, Imperial Walkers (30) x 4 = 120, Merkins (40, 40, 30, 20, 10) = 140, Plank Jacks (50, 40, 30, 20, 10) = 150, Squats (60, 50, 40, 30, 20) = 200
Mary Go Round: 13 Pax each responsible for IC 10 Reps = 130 Mary’s
Time left to cool down by same way we warmed up with Bucket Brigade, Ladder Drills, and Side Shuffles, and them Mosey back down hill to starting point and F3- Flag for COT.

COT

 CIRCLE OF TRUST:  Counterama, Namerama, Announcearama – Introduced FNG – A. J. Bembry (WuzntMe).  Employed at Blood Assurance, but moving to BC/BS.  Prayers for family members and our deployed soldiers.  Prayers for safe travels to those traveling for holidays.
BALL OF MAN: Lifted up in prayer to spoken and unspoken prayers.

Moleskin

Very little Mumble Chatter (Good Stuff), means everyone was working hard, breathing hard, making it hard to talk crap!  🙂  Enthusiasm was high!  Observed some technique that needed some work (especially some of mine!)    

News

No New News items.

Posted on

Tri Harder

Image result for the rock quotes hardest worker

QIC: Picasso
Date: 12/17/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Radiohead, FNG-Truck-Yeah, The Count
AO: The Huey

Conditions

36 degrees

The Disclaimer

I’m not a professional. Work hard but smart.

COP

Mosey around the Track (.25 miles)
SSH x 25 IC
Willy Mays Hayes x 16 IC
Mountain Climbers x 15 IC
Peter Parkers x 10 IC
Baby Arm Circles x 15 IC, Reverse
Shoulder Press x 15 IC
Ass Kickers x 15 IC
High Knees x 15 IC

The Thang

Picnic Table Dips x 15
Incline Merkins x 10
Picnic Table Dips x 15
Incline Merkins x 10
Picnic Table Dips x 10
Incline Merkins x 10
Wall Sit x 20
Picnic Table Dips x 10
Incline Merkins x 10
Mosey to Back parking lot
Karaoke to and back
Curb Dips x 15
Bernie Sanders to and back
Curb Dips
Karaoke to and back
Mosey to the Tennis Court
Tennis Court Shuffle x 3
Plank x 60 seconds
Parker Peters x 10
Infinity Plank with associated lifting of certain appendages
Tennis Court Shuffle x 2
Mosey to the B-Ball Court
Circuit Training [each group of PAX goes thru the circuit twice]
2 PAX – Bench Dips
2 PAX – MERKINS
2 PAX – Sprint
2 PAX – Plank
Mosey to the Octagon Arena
4 PAX hold Plank
4 PAX do undetermined amount of Dips
Rotate 4 times
MARY
LBC’s x 40
Swing Crunches x 10
Freddy Mercury’s x 25

COT

The motivational talk was cut out due to the disorganized fashion of the COT today. It’s a Q’s responsibility to ensure that the post runs smoothly and in some orderly fashion. Especially for the new guys who may not be familiar with the process.
“Success at anything will always come down to this: focus and effort. And we control both.” – Dwayne Johnson
Try harder. Stay focused. Be consistent. Become better.
Mumble Chatter
“They took down the watchtower” – Mr. Clean
“No talking if you can’t do a proper plank” – The Q
“Let me go get my camera fellas” – The Count
“Does the camera count cadence” – DuckTales

 

Posted on

Chain of Events

QIC: threeskin
Date: 12/17/2018
PAX: Early Bird, Oscar, Sidekick
AO: Beast Ridge

Foggy, but not half bad…

The Disclaimer: settled between some vets

COP

threeskin special: SSHs in-between F3 arms
arm circles of all variety (3) – SSHs IC
military press – SSHs IC
imperial walkers – SSHs IC
Good Mornings – SSHs IC
Walk to Curb – Calf Stretch, Quad Stretch
Mosey to big lot.

The Thang

The Chain
Building links w/ not so lazy Dora
Alternate exercise and run using the parking spots as markers:
Squats: with a partner, run length of first spot, leave partner to squat while you run back and then return to advance a space. Trade places with your partner and squat while they run back and then return to advance a space.  Advance to far corner.
Mosey to Playground
Chain of pull-ups: one PAX executes 10 pull ups while the remaining PAX do a variety of Merkins.  Rotate PAX.
Mosey to Corner
Imperial Walker: with a partner, run length of first spot, leave partner to IW while you run back and then return to advance a stripped space. Trade places with your partner and IW while they run back and then return to advance a space.  Advance to the road.
Reverse Pickle Pounders to recover
Mosey to Mary
Reverse Pickle Pounders
Freddie M’s

COT

CIRCLE OF TRUST:  Counterama, Namerama, well executed
BALL OF MAN: full on huddle

Moleskin

Chain on Events: dealing with uncertainty can be challenging and sometimes downright overwhelming.  Coming to F3 has helped me keep my head clear and put things into perspective.  It also helps me be the strong link in the chain instead of the weak link.  We all know that a chain is only as strong as its weakest link.  Let’s try to be the strongest link in the chain and work to strengthen the links we come in contact with.  If we can do that, the chain of events in our life with be more predictable and have a better outcome.  This is why we are here, this is why we help each other.  

News

Whittler and Moondance at hill city this week.  Come on up to Cleveland Saturday for Rug Doctors first Q at The-Battery!
 

Posted on

Wockin’ Awound the Cwithmath Twee

QIC: Free Candy
Date: 12/15/2018
PAX: Care Bear, Cowbell, Geek Squad, Iron Butt (respect, respect), Milkman, Mr. Clean, Radiohead, Skitch, VSquared, Venus
AO: Landfill

Conditions

Rain held off while staying in the 40s, which honestly felt like a hot summer day compared to some of the more recent mornings. No sun still, so if anyone has seen the sun, please tell it to come back to our AOs.

The Disclaimer

I am not a professional, you are here on your own free, if you get hurt we will take you to your car or maybe drive your car to you. Modify if necessary.

COP

Mosey to the lower parking lot. Ran into Skitch on the way and then he ‘skitched’ along with us to the lot.
15x SSH
15x Baby Arm Circles
15x Reverse Arm Circles
15x Moroccan night club
15x Air Presses
15x SSH
15x Imperial Walkers
10x Copperhead Squats (on the count 1-2-3 we slowly go down. On the next count we slowly go back up. Good form is hands on back of head with elbows back and back straight.
10x High Knees
7x Calf Raises one side at a time, 14 total
10x Burpees on your own

The Thang

Moseyed down to the lower gate. PAX was instructed to follow the sidewalk as a group from that location all the way back up to the pavilion. Along the way are 11 total sheets of paper (each with different instructions) distributed among the 30 some light poles between the two points.
A different person reads the sheet every time we arrive at one which worked out perfectly given we had 11 people (but Iron Butt forgot his glasses so his son Venus had to read for him)

First thing the reader had to do was read the exercise the team was to perform. Once the rest of the PAX began the exercise, he continued to read the rest of the instructions out loud. Unless otherwise instructed, the reader had to perform a plank or squats while reading/performing what was on the sheet of paper.
Click here to view the google doc containing all 11 sheets. We ended up going in the order from #11 all the way to #1.
Finished with some round-robin Mary to make up for the last 10 minutes.

COT

I want to briefly talk about the concept of control. It’s been on my mind lately and I’ve been having a lot of direct experience with it. Where does your mental state go when you start feeling a lack of control in your life? Lack of control can happen at home and carry into work. The opposite can also happen. Do you have healthy habits? Or do you run to something unhealthy?
For me I tend to get into a cleaning frenzy because I know the effort I put in has a direct affect to the result I see. But that isn’t always the case. Sometimes I can get into arguments with my wife and she will put up an impenetrable wall and I feel like no matter what I try, no matter how calm my body language is, I can’t get through. How does that make me feel? I feel like powerless in a way. Not because I wanted to control her, but because I thought that the effort I put in would have a direct affect on the result I see. So it makes me feel hurt and angry. But did I have control in that situation to begin with? No, it was out of my hands, so why did I feel like I wanted to control the outcome so hard?
I will leave you all with a quick passage from Genesis. A passage where Abraham leaves his humanly-natured desire for control into the hands of God in what I believe to be one of the biggest examples in the Bible. My desire for myself and you all today is to understand from this story that the definition of Faith is to willingly take your desire to control a specific outcome and give it to God and trust that he knows what is best for you, even when that may seem like insanity.
((Passage is a good bit out of Genesis 22))

Moleskin

An unplanned bluetooth speaker was brought and helped us have some nice warm up music until a Kesha song came on and the whole PAX sang along.
Everyone definitely knew how to sing the Jingle Bells chorus backwards.
Carebear was dropped accidentally at the end of the workout while taking a picture with the flag…he suffered a concussion and the doctor said ‘not to worry’ if he can’t stop singing ‘Deck The Halls’.
F3 Q
Mr. Clean worked out so hard that he left his mark on the pavement during Mary. He said that usually when he sweats on dry pavement that it’s shaped like Jesus.
F2-Q-3.jpgF3 Q 2

News

Christmas and News Years schedules are TBD. Cleveland AO is officially launched!