Author Archive Damascus

Imitation is the sincerest form of flattery

14 PAX, including 2 FNGs (Welcome Huckleberry and Harry Carey!) turned out on a beautiful Union County morning to see what YHC had in store for a Watchtower post. Would MTM carry over to Tuesday? Would Frack bring another FNG?

Much to everyone’s surprise, Touchless Tuesday was in full effect. Pleanty of partner work, but no partner carries, no partner pushes, not even some hand-slap merkins. Without the MTM go-to options, what would a Damascus Q entail? The answer? A workout inspired (some would say stolen) from Goodfella’s Easter beat down.

Pre-warm-up mosey to opposite side of school (aka the rock pile) where a quick but eloquent disclaimer was provided for our FNGs.

 

The Warm-up

  • SSH x 30 (IC)
  • Merkins x 20 (IC)
  • Moroccan Night Club x 20 (IC) – YHC almost lost Frack at this point, but the proximity to the rock pile had him curious enough to stick around and see where this thing was going…

 

The Thang

  • Station 1 (P1 = Run to far speed bump, 5 burpees, and back / P2 = Exercises)
    • Pick a lifting rock
    • 200 total curls
    • 200 total shoulder presses
    • 200 total triceps extensions
    • 200 total rows
  • Mosey to bridge
  • Station 2 (P1 = Run to the school, 5 burpees, and back / P2 = Exercises)
    • 200 total supines
  • Mosey to wall
  • Station 3 (P1 = Run back to bridge, 5 burpees, and back / P2 = Exercises)
    • 200 total dips
  • Mosey back to parking lot w/ stops along the way
    • Walkway before bridge = 5 burpees
    • Far side of bridge = 5 burpees
    • Parking lot = 5 burpees
  • 4 min of Mary
  • Done!

 

Announcements

 

Mumblechatter

  • Welcome to our 2 new FNGs Huckleberry (due to his son being named Wyatt), and Harry Carey (due to his love of the Cubs – note – we almost named him Cardinal, but there was an audible called just prior to the COT)
  • Frack’s new streak of no FNGs continues to grow as big as his love for yoga-inspired warm-ups and COT
  • We found that Deflated cannot be heard during Mary
  • Thank you to Posse for roping me into a rare Tuesday Q

Burpee 2.0

It was a 2.0 frenzy today as 5 of the 14 PAX were 2.0.  The PAX seemed overly concerned with punctuality and cleanliness today with constant time checks starting around stop 3 and reminders that the rocks needed to be returned to their proper place.  I’m not sure if this was due to the PAX pure concern that the rocks stay with their brethren or if they were just sick of doing burpees.   Don’t fret – we both ended on time and left the location as we found it.

 

Warmup

  • Quick lap around the parking lot
  • Disclaimer provided
  • SSH x 30 IC
  • Mountain Climber x 20 IC
  • Imperial Squawker x 20 IC
  • Cherry Pickers x 15 IC

 

The Thang

  1. Stop 1
    • Mosey to East side of school
    • 10 burpees on your own
    • Partner 1 (timer) – 1 lap around buses
      • Modifier = cut through the buses to shorten the lap
    • 10 handslap merkins
    • Partner 2
      • Round 1 = box jumps
      • Round 2 = donkey kicks
      • Round 3 = balls to wall
  2. Stop 2
    • Mosey to rock pile and pick up a lifting Rock
    • 10 burpees on your own
    • Round 1 = clean and press x 12 / run to school and back
    • Round 2 = curls x 12 / run to school and back
    • Round 3 = triceps extensions x 12 / run to school and back
  3. Stop 3
    • Mosey to bridge
    • 10 burpees on your own
    • Partner 1 (timer) = run to top of steps / 2 burpees
    • Partner 2 = supines
    • Repeat for 3 rounds
      • Modifiers = run to bottom of stairs  vs. to school / squats vs. burpees
  4. Stop 4
    • Mosey to 1/2 wall
    • 10 burpees on your own
    • Partner 1 (timer) = run to gate at top of hill / 2 burpees
    • Partner 2 = dips x 12
    • Repeat for 3 rounds
      • Modifier = squats vs. burpees
  5. Stop 5
    • Mosey to bridge
    • Lunge walk across bridge
    • 10 burpees on your own
    • Partner 1 (timer) = run to top of steps / 10 box jumps
    • Partner 2 = supines
    • Repeat for 2 rounds
      • Modifier = squats vs. burpees
  6. Stop 6
    • Mosey to rock pile
    • 10 burpees on your own
    • Lifting rock curls x 12
    • Return rocks to pile
      • Modifier = squats vs. burpees
  7. Stop 7
    • Jail break back to front of school
    • Finish with 10 burpees on your own
      • Modifier = squats vs. burpees

Moleskin

  • As a group, we did 82 burpess throughout the course of the morning which are YHC’s least favorite exercise which begs the question why I would have purposely subjected us to them.
  • Popeye brought out 2 new FNGs.  Keeping with the day’s theme, these were 2.0s.  Welcome to Spinach (obviously based on the Popeye connection) and Flatfoot (not sure if this was a Navy shot or the way he was stomping around the course today).
  • The 2.0s did great keeping up and modifying where needed.  I think they all got a new respect for their dad’s after today’s posting.
  • As previously stated, there was a lot of concern over time (Fuse Box).  I’m guessing that his trifecta Q tour has made him overly focused on getting PAX in and out.
  • Bottle Cap seemed equally concerned about the rocks.  My guess is that he was trying to send subliminal messages to Toast about cleanliness.

A quick shout out to F3 Nation participants in the P200.  Why anyone would purposely run 200 miles is inexplicable, but we’ll trust they know what they’re doing and will return safely.

It Looked Good On Paper

8 PAX showed up in the sub-freezing temps of downtown Waxhaw for a Thursday episode of MTM.

 

Warm-up

  • SSH X 30 IC
  • Imperial Sqawkers X 30 IC
  • Potato Pickers X 20 IC
  • Moroccan Night Clubs X 20 IC

 

The Thang

  • Mosey to Church Street and partner up
  • Series 1 – 3 rounds
    • P1 = wall step ups
    • P2 = jog to stop sign (~40 yards) / 10 merkins / return
    • P1/P2 = 10 hand-slap merkins
  • Mosey to top of Flotater Hill
  • Series 2 – 2 rounds
    • P1/P2 = jog to bottom of hill
    • P1/P2 = 5 burpees
    • P1 = Partner carry to top of hill
    • P1 / P2 = 10 squats
    • Flapjack
  • Mosey to Coffee Shop
  • Squats waiting for 6
  • Mosey to Train Loop
  • Series 3 – 2 rounds
    • Station 1 = 30 dips
    • Station 2 = 10 burpees
    • Lunge across bridge
  • Series 3
    • Bearway to Heaven
      • 5 burpees
      • Bear crawl to 1st light
      • 4 burpees
      • Bear crawl to 2nd light
      • 3 burpees
      • Bear crawl to 3rd light
      • 2 burpees
      • Bear crawl to 2nd light
      • 1 burpee
    • Series 4
      • 2 minutes of Mary
    • COT

 

Announcements

  • Union County Happy Hour tonight – 7:30pm @ Wesley Chapel Hickory Tavern
  • Open Door – Bible study – 7:00am @ McDonalds at Cuthbertson/Providence
  • Sandbox – Opportunity to help a local family this Saturday – Foundation to publish link

 

Peace

Sandbagger Monday

It was an unusually warm morning in the UC where 19 PAX decided that they had nothing better to do on a Monday morning.  There were high expectations that a Monday Damascus Q would result in a lot of partner carries, but to everyone’s surprise, partners were replaced with sandbags.  Based on grumblings, I’m not sure which the PAX prefer…

PAX – Goodfella, Dasher, Ackbar, Foundation, Doughboy, Mad Dog, Rose, Legal Zoom, Dirty Bird, Transporter, Stub Hub, Cha Ching, Posse, Fuse Box, Hollywood, Longhorn, Hooch, FNG (Rabies)

 

Disclaimer Given

Warm-up

  • Quick lap around side parking lot
  • SSH x 25
  • Merkins x 10
  • Imperial Sqwaker – x 15

 

The Thang

  1. Grab a sandbag and mosey to front of school
    • Team of 3 – 3 Laps Each
    • P1 – 1/2 lap
    • P2/3 – Squat thrust sandbag pass
  2. Leave sandbags and mosey to side of school
    • Team of 3 – 2 Laps Each
    • P1 – Squats AMRAP
    • P2 – Frog Leaps (hand must touch ground) x 20 yards / Walking Lunges
  3. Team of 3 – 2 Laps Each
    • P1 – Sandbag clean and press
    • P2 – Jump Squats
    • P3 – 1/2 Lap
  4. Team of 2 – Handslap Merkins x 2

 

Named our FNG, courtesy of Mad Dog – Welcome Rabies!!

Announcements

  • Sanctuary – Monday night, 7:30 – Brooklyn Pizza
  • Speed for Need looking for pushers for Run for Jen 5k
  • Brolympics Saturday, 2/24

 

Prayer

OUT

Bangles

25 PAX showed up with high expectations of partner work.  YHC, sporting a Breast Cancer Awareness Pink Hat (per Posse, all Qs are to wear pink this week) to draw attention to this Saturday’s Susan B Komen race in Charlotte where F3 and Speed for Need will be in full force.  Based on the non-stop grumblings, I’d say partner expectations were not only met, but possibly exceeded.

Warm-Up
  • SSH IC X 30
  • Low Slow Squat IC X 15
  • Merkin IC X 15
  • Downward Dog calf stretch
  • Potato Pickers IC X 15
The Thang
  • Mosey to sidewalk and partner up
  • Round 1
    • Partner 1 = partner carry to light
    • Both partners = 5 burpees
    • Flap Jack
    • Repeat to end of sidewalk
    • Faster groups circle back for 6
  • Mosey to HS stairs
  • Light Mary 1/2 way to allow 6 to catch up
  • Round 2
    • Partner 1 = wheelbarrow carry up stairs
    • Both partners run to end = 10 Mike Tysons
    • Repeat 2 rounds per partner
  • Mosey to front of MS
  • American Hammer 1/2 way to allow 6 to catch up
  • Round 3
    • Partner 1 = Box Jumps (100 for team)
    • Partner 2 = Lap around front parking lot
    • Switch after each lap
    • Partner 1 = Dips  (200 for team)
    • Partner 2 = Lap around front parking lot
    • Switch after each lap
    • Partner 1 = Squats  (50 for team)
    • Partner 2 = 1/2 Lap around front parking lot
    • Switch after each lap
    • Peoples Chair w/ air presses to allow 6 to complete
  • Mosey to side parking lot
  • Round 4
    • Group sprints (approx 30 yards)
    • 4 sprints total
  • Circle up
Announcements
  • Qs wear pink this week
  • Pray for victims in Vegas
  • Susan B Komen race this Saturday
Moleskin
  • Gator Cub may be pushing to have a name change to Jiminy Cricket by reminding us to let our conscious be our guide when posting in Group Me…  In light of Eph 4:29 (“Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.”) he is probably right…

Look PAX – No Hands

10 Pax, including 2 FNGs showed their metal today at Watchtower.  At last count, Frack’s FNG invite total remains at a staggering 0.  I think he wants to keep his workouts with Doc all to himself…  There was a lot of early (and late) chatter about ‘hands on’ partner work, but YHC took it easy on the crew with only 1 exercise.

 

PAX – Dougboy, GatorCub (R), Red Rider, Run Flat, Good Fella, Posse, Jingles, Damascus, Beltway (FNG), Dr Beans (FNG)

 

Warm-Up

  • Parking lot lap
  • SSH (IC) x 30
  • Cherry Pickers (IC) x 15
  • Calf Stretch
  • Merkin (IC) x 15

 

The Thang

  • Mosey to side of school
  • Partners
    • P1 = Exercise – 200 squats / 100 box jumps / 100 donkey kicks / 100 merkins
    • P2 = 1 lap
    • Switch
  • Mosey to upper parking lot / Grab lifting rock
  • Individual (5 rounds)
    • Clean & press w/ rock x 10
    • Lunge to 1st light
    • Bear crawl back to start
    • Repeat
  • Partners
    • 10 curs w/ rock (each)
    • Wheelbarrow to 1st light (P1)
    • 5 burpees (each)
    • Wheelbarrow to start (P2)
  • Individual – Suicides
  • Mosey back to start

 

Announcements:

  • Pray for family of girls who were recently killed in a car accident in Weddington
  • Susan B Komen race – 10/7 – Sign up to run, volunteer, push the SFN Chariots, or donate to this great cause
  • Isabella Santos race – 9/30 in Ballantyne – SFN Chariots will be present

 

Moleskin

  • Welcome to the 2 new FNGs – Beltway and Dr. Beans
  • No merlot today, but I believe history was made today with Good Fella’s 1st tapout, bringing a hush to the crowd
  • Cotters to Red Rider, fresh from shooting range and Doughboy from his grueling trip to Europe
  • McFly is still missed – Speedy recovery brother!

Union County Convergence

Convergence (Noun) /kənˈvərjəns/ –  the act of converging and especially moving toward union or uniformity

 

27 strong, brave men converged on Sun Valley Middle School on a beautiful sun soaked June morning for the latest Union County Convergence post.

 

Several gluttons for punishment (Double E, Madison, Goodfella, Transporter, Shop Dawg (R), and Damascus), presupposing that the Q of only 1 year could not bring the heat, decided a pre-run of varying distances was required to burn the required number of calories.  This was especially curious given one of these men (YHC) was on Q.  You will have to ask them if this was a good or bad idea.

 

Warm Up

  • Quick parking lot lap
  • Circle Up
  • Disclaimer provided (don’t hurt yourself, don’t sue, blah, blah, blah)
  • SSH X 30
  • LSS X 20
  • Merkins X 15
  • Mountain Climbers X 20

 

The Thang

  • Groups of 3 – At least 1 man needed to be someone you do not normally post with
  • Hair burners – Squats / Merkins on each end – 3 rounds
  • Mosey to bus lot
  • Partner Up (twosomes) – Again, with someone you do not normally post with
    • Alternate partners – 1 Exercise / 1 lap around buses
    • 100 box jumps (team)
    • 200 dips (team)
  • Flutters / planks for 6
  • Mosey to path between schools (plank 1/2 way for 6)
  • Partner carries to soccer field (I’m not positive, but it may have been 5-6 miles)
    • Faster partners circle back (still in partner carry) to join 6
  • Bearway to Heaven (turned out to be a HUGE crowd favorite based on all the chatter)
    • Bear crawl 5 yard / 10 burpees
    • Bear crawl 5 yards / 9 burpees
    • Bear crawl 5 yards / 8 burpess
    • ……….
    • Bear crawl 5 yards / 1 burpee
    • PAX showed great comradely by volunteering to finish the last 2 bear crawl / burpee segments with the 6
  • Mosey to obstacle course
  • Morning Calls
    • 2 groups
    • 1 person does max pull-ups (up to 10)
    • Remaining PAX perform 1 merkin for each pull-up
    • Alternate until all PAX have completed pull-ups
    • Repeat but substitute squats for merkins
  • Partner Carry back to Parking Lot
  • 4 minutes of Mary (some confusion during the protractor)
  • It’s a Wrap

 

Announcements

  • F3 Dads is starting up and will run all summer – Each Saturday at 09:00 at Francis Beatty Park
  • New UC Post on Wednesday’s at Stalling Elementary – Moderate workout
  • Sanctuary (3rd F) – Monday’s at 19:30 at Brooklyn Pizza in Wesley Chapel – Current book = Unoffendable
  • F3 Nation removing regional BBs from website – Each Region will create their own (older posts will be ported in)
  • Welcomed FNG (Chastain)

 

Moleskin

  • This was my 1 year F3 anniversary.  I cannot express what a honor it has been to work out each with such an amazing group of men.  You push me, encourage me, make be laugh, and waste a lot of my time (Group Me Memes… ).  I am a better man today than I was a year ago thanks to God and you brothers.  Thank you for the privilege of getting to know you.
  • Welcome to Chastain – Solid 1st post, as he pushed through every exercise like a champ.  We expected him to tear his shirt off at the end (per his namesake), but were happy that didn’t happen. We look forward to his return at a UC post in the immediate future.
  • Thank you to the men of Outpost for hosting this convergence and allowing a guest Q in honor of the 1 year.  You have a solid group of men and I for one will look to post with you again in the future.
  • Shout out to Bonhoffer, who despite being pancaked by Popeye during the 1st partner carry, pushed on through the remainder of the workout.
  • Another shout out to the PAX as a whole for lifting a struggling brother out during Bearway to Heaven and encouraging him through the end.

Peace – Damascus

Low Carb Anger

5 Pax came out for a workout inspired by a day of low carbs suggested by @Kid Rock after his Fuel even on Tuesday aimed at inspiring the fat and thin alike to healthier eating.

 

Warmup:

  • SSH x 50
  • Mountain Climbers x 25
  • Calf Stretching
  • Moroccan Night Club x 15

The Thang:

  • Mosey to Playground
  • Partners – 5 rounds
    • Partner 1 = 10 Pull Ups
    • Partner 2 = burpees until Partner 1 completes
  •  Move to Parking Lot / Grab a lifting rock
  • Rock Clean & Press – 25 / 20 / 15/ 10 (passing rock to left after each set)
  • Mosey to Flag Pole by baseball fields (pause for LBCs x 50 and Supermans x 15 along the way)
  • Hill Countdowns – Run down hill and back up / Squats at top – 25 / 20 / 15/ 10/ 5
  • Most back to Parking Lot (pause for 50 reverse LBCs)
  • AMRAP box jumps (done until Popeye reached 50 step ups)
  • Parking Lot Suicides x 10
  • Rock Clean & Press – 20 / 15 / 10 / 5 (passing rock to left after each set)

 

F3 Flash – Spring Into Action

17 PAX showed up to celebrate the 1st day of spring with what hoped to be a true beat down.

 

I want to give a shout out to Transporter us shared with the group his thanks to God for the ability we have to get out each day and push ourselves after seeing a man yesterday who did not have the ability to enjoy that freedom.  We should not take our health for granted and should thank Him each day we get to enjoy physical activity – either alone or with an exceptional group of men like F3.

 

The Warm Up

  • Quick mosey around CMS parking lot (mix in some high knees, butt kickers, and Spiderman Lunges for good measure)
  • SSH IC X 50
  • Imperial Walker IC X 20
  • Mountain Climber IC X 20
  • Downward Dog calf stretching

The Thang

  • Mosey across parking lot
  • Teams of 3 – 3 rounds each
    • Partner 1 = Carolina Dry Dogs
    • Partner 2 = Worm burners w/ 45lb plate x ~40 yards
    • Partner 3 = Supermans
  • Mosey around school to hill
  • Plank Jacks x 20 + LBC x 20 to wait on Six
  • Teams of 2 – 4 rounds each
    • Partner wheel barrows up hill
    • Both partners do 5 burpees
    • Run down hill/ Switch
  • Mosey to Middle School entrance
  • Teams of 2 – 4 rounds each
    • Partner 1 = 50 dips
    • Partner 2 = AMRAP Peoples Chair / Air Presses
    • Switch
  • Mosey to Parking Lot
  • Teams of 2 – 4 rounds each
    • Partner 1 = AMRAP kettle bell swings
    • Partner 2 = Quick lap around 1/2 the circle
    • Switch
  • Mosey to start
  • 20 quick LBCs to wrap up the morning

Announcements

  • Sanctuary tonight – 19:30 at Brooklyn Pizza in Wesley Chapel
    • Chapter 3 of the Book of James – Pre-reading not required
  • Fortitude – Tuesday 05:45 at Charlotte Men’s Shelter / Union County carpool meet at 05:00 at Cuthbertson Middle School

Moleskin

  • Dirty Bird showed up and lead the charge between the wheel barrows and dip stations
  • It was great to see MoneyBall back from the flu
  • Weight Loss Challenge
    • Doc crushed it – It must have been the beard
    • Shop Dawg came in 2nd with a solid showing of his own
    • The rest of us were just left licking our wounds (and apparently ice cream cones over the course of the challenge based on our results)

F3 Flash – Shoulder the Burden

10 PAX took on the sub freezing temps of Union County for a workout that forced us to shoulder each other’s burdens.

Warmup

  • Quick lap around the Cuthbertson MS parking lot
  • SSH (IC) x 50
  • Imperial Walker (IC) x 20
  • Mountain Climber (IC) x 20
  • Downward Dawg calf stretching
  • Merkins (IC) x 20

The Thang

  • Mosey to school entrance
    • Partners – Total 200 dips – 1 partner dips / other partner runs circle / switch
    • Flutters waiting on 6
  • Mosey to HS steps (20 plank jacks en route)
    • Partners – wheel barrows up stairs / run to door / return to bottom / switch – 6 rounds
  • Head to the top of the stairs
    • Partners – 1 partner in peoples chair w/ overhead presses (AMRAP) / other partner runs to bottom of stairs and back
    • Plank waiting on 6
    • 10 count
  • Indian run around bus loop to MS awning
    • Partners – wheel barrow length of awning / both do 5 burpees / switch – 3 rounds
    • 10 count
  • Mosey to parking lot
    • Carolina Dry Docs to ensure shoulders are feeling good
    • Finish with Marry – heels to heaven / WWII sit up / American hammer / LBC / flutter / LBC / raised toe touches / 1-legged scissors / pistol LBC

Announcements

  • Fortitude tomorrow 5:30 – those interested can carpool from Cuthertson MS at 4:45
  • Sanctuary tonight – 7:30 @ Brooklyn Pizza – Studying James, chapter 2

Pray

Out