Author Archive Fahvra

Black Diamond @ the Pond & Cubs win the World Series!!

The Chicago Cubs are WORLD SERIES CHAMPIONS!!!  For the first time in 108 years, they’re the CHAMPS!  YHC stayed up till 1am watching the game and it was unbelievable.  Game 7 was a complete rollercoaster of emotions; thrilling, nerve-racking, excited, worried and then over joyed!  Watching the Cubs celebration parade going on in Chicago right now and it’s NUTS.  Hundreds of thousands of people from all over the country (literally, non-stop stories of people driving hundreds of miles to see this) flocked to Chicago for the parade.  I really wish I was there to experience it.

Back to the Black Diamond.  YHC poorly chose Thursday 11/3 for the workout and ended up functioning on less then 3 hours of sleep.  4 other brave PAX showed up for what would be 60+ (yes it ran long) minutes of hard work.

THE THANG:

  • No FNG’s = No disclaimer so off we went
  • Mosey to the pond and run a lap clockwise to the workout sections on the gravel trail.
  • Exercise 1: Jacob’s Ladder (10/1, 9/2, etc)
    • Spring to each station
    • 10 pullups, 10 leg raises, 1 dip
  • Exercise 2: Circuit Training
    • Using your choice of color band and perform the following
      • 20 Curls
      • 10 Overhead presses
      • 10 Lateral Raises
      • 10 Chest flys
    • Lap around the pond
    • Performed 2 circuits OYO then 3rd round perform lap as Indian Run
  • Exercise 3: Deck of Cards
    • Special Instructions: For Spades anything less than 5, add 10 to the #.  2=12, 3=13, etc.
    • Special Instrctions part 2: Jack = 12, Queen = 15, King = 20, Ace = 25, Joker = Lap
    • Hearts – Merkins
    • Diamonds – Burpees
    • Spade – American Hammer (double count, ie L, R = 1)
    • Club – Squat
  • Mosey back for COT.  General with the take out.

MOLESKIN:

As always, appreciate the support of the PAX who showed.  Fallout and myself were functioning on a bit less sleep than everyone else but regardless, all showed up and gave a great effort this morning.  Hitting the Ace for Buprees and Merkins really sucked but this veteran group busted right through it!  The jury is out on total calories burned.  Fire Hazard’s (w/out the heart strap) watch was around 600, Mario’s (w/ heart strap) was at 800 but he also modified several Deck of Cards exercises.  I’ll go with around 900 or so.

  • Fallout: Has been MIA for awhile but great to have him show and put forth a solid effort this morning.  Definitely appreciate the push during all the exercises.  Really great work.
  • General: Performed as expected.  Pushed hard in every exercise.  Worked through the Deck of Card and the 25 burpees like a champ.
  • Fire Hazard: Excellent work especially dealing with a sore hamstring/ass. Really hustled and executed on Exercise 1 and the Deck of Cards.
  • Mario: Despite also dealing with an injury (shoulder or tricep? still TBD) great work.  You can always be counted on to push during all exercises and thankful for your effort with the bad wing.

ANNOUNCEMENTS:

  • Sign up for the Christmas Party.  Seriously.  What are you waiting for?

Go Cubs Go!!

The Cubs are in the World Series!!  The Cubs are in the World Series!!  Yesssssirrrrrr!!  CUB-BIES!!  CUB-BIES! CUB-BIES!  If you haven’t heard, the Cubs are in the world series for the first time since 1945 and are looking to win their first title in 108 years…Shit that’s a long time.  Like, FOR-EV-ER #sandlot.  Curse that damn goat.  There are people at the bars in Wrigleyville drinking at 8am this morning.  For those who haven’t been to a Cubs game here’s how the experience goes: Head to Wrigleyville about 3 hours before the game.  Drink at the bars, at a friends place (inside our outside; season doesn’t matter) or on a rooftop until the game starts.  Then you watch the National Anthem and first pitch wherever you’re at and when that’s done, do you head to the game??  Nope you stay put and keep drinking.  Around the 3rd or 4th inning THEN you stumble into the stadium at which you consumer more beer that costs roughly $50 per can.  Well, not that much more like $8.75-9.50 (yes I looked it up).  You then spend about 90% of the next 6 or 7 innings socializing and 10% watching the game.  Mostly because the Cubs were garbage…Oh but how things have changed.  People show up on time and actually watch the game!  Shocking!  Granted there are still quite a few people who have the #oldCubs mentality.  But we can thank one man for the resurgence of the team…..Theo Epstein!!!  The man literally saved the franchise (Joe Maddon had something to do with it too #props #fistbump) and all those long suffering Cubs fans can finally rejoice that they’re in the big game.  Speaking of the big game, it’ll cost you about $3,000 on the LOW END for tickets, if you can find any.  Some seats have sold for $22K…Yes TWENTY-TWO THOUSAND DOLLARS A PIECE.  #Insanity.  Being a Chicago native #bornintheburbs I’ve witnessed my fair share of Chicago celebrations.  We’ve had MJ and the Bulls in the 90’s.  The White Sox won it in..in, I don’t know, no one cares about the White Sox.  The Blackhawks have been amazing to watch with 3 titles (’10, ’13, ’15) in the past several years.  And yes, I’ve been to a handful of Cubs games.  But I can’t even fathom the record level of anticipation/craziness/drunkenness that will be happening today and for the next 3 games.  Bars are charging $100-250 cover and minimum $500 spent per table.  So, I’ll be sporting my Cubs shirt tonight while watching this amazing season/postseason happen all the while cheering silently as to no wake up the 2.0.  #FlyTheW

Oh, and we had 8 PAX show up for a workout led by YHC this morning.  Here’s what went down

THE THANG:

Disclaimer given by YHC.  No FNG’s so it was short and sweet.

Quick warm up with 10 of SSH, Merkins, LSS and off we went.

The RUN:

  1.  Mosey to light at Johnson and Brixham Hill.  Cross and jog #notmoseybutjog to corner of Johnston & Ballantyne Commons, turn Left. Continue jog until cross the 1st driveway, then 10 burpees OYO.  Run #notmoseynotjogbutrun to the next driveway and complete 10 Merkins OYO.  Repeat pattern until we hit Ballantyne Commons and N. Community House (we did 2 rounds of each).
  2. Left on N. Community House Road.  Repeat jog/run exchanges with Mary after each drive entrance.  Mary consisted of Flutter, Freddie Mercury, Mountain Climbers, American Hammer, and YHC’s revised Box Cutter (on 6, legs out (1), together (2), up (3), down (4)).  Make our way to parking lot of the British School on Endhaven.

The PARKING LOT:

  1.  Line up along white parking line.  Count off 1’s and 2’s.
    1. Shuffle to 2nd line, touch with foot and back.  10 total touches.  PAX were instructed to count on each touch.
    2. 1’s:10 pullups, 2’s: 20 dips on cubs.  Flap Jack.
    3. Repeat all 3 exercises.
  2. Start at white line again and burpee broad-jumps to the 4th line and back.
    1. 1’s: 10 pullups, 2’s: 10 curb merkins.

The RUN REPEAT:

  1. The 8 original PAX split into 2 groups (5 and 3) as Tussauds, Dolphin, Might Mite modified and headed back to the AO via a different route.  The 5 remaining PAX (Frehley’s, Fire Hazard, Cheddar, Soft Pretzel, YHC) repeated the run with the jog/run combo and Mary at the drive entrances on N. Community House.  Then repeated the jog/run combo w/ Merkins and Burpees along Ballantyne Commons.  2 final AYG’s to the AO where we met up with other PAX.
  2. COT, YHC quote “If I have all faith, so that I can move mountains, but do not have love, I am nothing.”  1 Corinthians 13:2.  Challenged/encouraged all PAX to love as best they possibly can.  Be that shining light in your community.  Be the leaders at home.  Love your family.  Love your wife or significant other.  Dig deep into F3.  #ironSHARPNESiron.  Dolphin with the take out.

MOLESKIN:

Thanks to the 8 men who showed up for YHC’s 2nd Q.  After practicing my cadence in my run through yesterday AND in the car this morning #yesireallydid, I felt confident enough in my ability to lead the PAX in counting.  Well, I failed on the first try.  There was some snickering from Frehley’s and Tussauds and they informed me that the correct phrasing is “Ready position, exercise, move.”  not whatever garbage YHC was saying.  There was some audibles called during the Q as well because we ended up running short on time.  Wanted to do more at the parking lot but will save it for another time.  Big props to everyone who pushed and got better today.  It’s not easy getting up and showing up for a workout at 5:15.  It’s not easy running 4.75 miles, doing a bunch of burpees, merkins Mary, pullups etc.  But you all did it.  I appreciate all of you and appreciate the solid 3rd F today.

Highlight(s) of the Q:

Frehley’s showed up with about 2 minutes to spare and once he heard that YHC was Qing his response was “Oh Shit.”  #priceless #highlight1. Little did he know how true this statement would become because he needed a quick break on the run back and ended up burying his towel.  For all those counting that’s #3.  RIP 3rd towel.  #highlight2

ANNOUNCEMENTS:

  1.  Sign up for the Xmas party – or Bean will destroy you on social media and Bunker might actually shoot you.  Heard he’s got guns.
  2.   YHC’s M is leading a clothing drive for her company 2ULaundry.  Dates are TBD but will be in December.  Anyone interested in donating, getting their workplace involved or helping lift/load let me know!!

Cadenceless VQ

After some serious recruiting and some peer pressure (Wild Turkey and Tolkien), YHC ultimately gave in and decided to enter the world of the Q.  So, YHC spent a few days trying to figure out what to do.  Saturday’s have been hit or miss regarding pain level.  As most of you know YHC is not averse and quite frankly loves tough workouts so I decided to put something together that would cause a lot of heavy breathing but also teamwork.  After all teamwork makes the dream work.  Social media lit up with marketing efforts mostly led my Tolkien and Wild Turkey which caused yours truly to create a specific F3 twitter account @f3fahvra (FYI), so my colleagues or other business associated people wouldn’t be offended by the large man swinging a light saber talking about losing his virginity.  Finally, since my name Fahvra, was derived from Brett Favre, since I’m a Vikings fan, I thought it was appropriate to incorporate some Vikings #’s into the workout.  15 PAX showed up for YHC’s VQ…

The Thang

  • No FNG’s but disclaimer was given and off we went
  • Mosey to the fountain next to the parking garage.  TCLAPS from Tolkien for not running in the grass
  • 2nd disclaimer given regarding YHC’s expectations; give maximum effort and executive exercises all the way through.  Stopping short is not acceptable
  • Warmup @ fountain: Vikings are 3-0 therefore… 30 dips, 30 step ups, 30 derkins, 30 squats, plank when done wait for the 6.
  • Mosey to the parking garage
  • 1st Quarter (Q1):  2 up 1 down – Spring up 2 levels of the parking garage, recover down 1 level.  Once recovered fallen soldier exercises: 5 burpees (Teddy Bridgewater #5) and 28 Peter Parkers (Adrian Peterson #28), repeat. To. The. Top.
  • Stairs to the dungeon (bottom)
  • Q2: Partner up.  Partner 1 runs to yellow parking columns while Partner 2 exercises.  Teams must complete 300 merkins, 300 LBC’s, 300 squats.
  • Once all exercises are complete, teams join forces to finish remaining exercises together.
  • Q3: 2 up 1 down timed.  40 seconds to complete 2 levels up.  Recover down 1.  For those who couldn’t make 40 seconds, 1 PAX needed to make 35 seconds.
  • Recover down stairs and mosey back to AO
  • Q4: 2 minutes of Mary.  30 seconds of side plank w/ L arm high, 30 w/ R arm high, 30 regular, 30 seconds of mountain climbers
  • COT and YHC with the prayer
  • Game Over.  We Win.

Moleskin

  • Thanks to everyone who came out to support YHC’s VQ.
  • Plenty of smack was given to YHC’s cadence calls prior to the Q today.  So much so that I had nightmares (not really, wait, yes really, wait, no) about it. So, YHC managed to create a workout with zero, yes ZERO cadence.  #winning
  • Zero cadence was first recognized by Tiger Rag #veryobservant during Q1.
  • Great effort by all during Q2.  Market Time, McDreamy, MicCheck, Fallout, Pop, Cheese Curd and Wild Turkey did an awesome job pushing through each exercise.  Mario, Thin Mint and Tolkien were really hustling and were the first to finish and partner up with other teams.
  • TCLAPS for all who busted their tails this morning during Q3.  Sprinting isn’t easy nevertheless sprinting uphill and it isn’t for everyone but great effort.  Everyone made all the timed sprints which means YHC’s next Q the time gets lowered.
  • Tiger Rag and Haggis seemed to relish in the sprints.  Way to push fellas.
  • Frehley’s stepped up big time and made it under 35 for several sprints.
  • Heard several calling for Mary during Q1-Q3 so YHC obliged with a condensed Q4 Mary.  Found a killer 15 minute Mary session for YHC’s next Q.  #beready
  • Teamwork makes the dream work.

Announcements

  • Friday(10/7)/Saturday (10/8) Ragnar.  For those of you who aren’t running there are convergences around or feel free to stop by the race, have some beers, hang out, 20 minute workouts every few hours to promote F3 among other runners.
  • Friday 10/7 Brave is converging @ Centurion
  • Saturday 10/8 Stonehenge IS ON.  Mighty Mite birthday Q #dirty30.