Author Archive One-Niner

Q School Rocks

It was a great turnout for another round of Q School. 16 PAX posted for a glorious gloomy day of schooling. The workout was just an attempt to not screw up and if YHC did, it would be a lesson on what not to do. Good thing we had our correctors there, Bucky, Mighty Mite and of course my side-Q-ick for the day, General.

The one thing that YHC has learned over the last 5 1/2 years (in F3) is that the men in F3 will always have a passion to lead. They are all leaders wanting to get better, wanting to progress their knowledge and skill in an effort to pass it on to someone else – whether it be a fellow PAX, their family or their community. That is what makes us better and that is what F3 is all about.

I will say this, if you are someone that doesn’t post often or post all the time but doesn’t Q – strive to Q more. Talk to a Site Q and get on the list. If you are someone that Q’s a lot but has never been a Site Q before – look for opportunities to Site Q. The list goes on and so should your passion to lead and lead virtuously beyond anything else. Let us continue to build a culture that through the love of the PAX encourages consistency, compassion, correction and courage. I call on all of you to have a little courage today and if you have not Q’d before, step up and lead.

With that being said, this is what we all did and hopefully took away from that day.

YHC began by asking a few key things that F3 (as a culture) will continue to live by.

First the F3 Mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 Core Principles:

Are free of charge

Are open to all men

Are held outdoors, rain or shine, heat or cold

Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him

With that covered we Mosey’d over to medical plaza for COP which consisted of the typical warmup: side straddle hops, merkins, mountain climbers and Imperial Walkers. Picked on our youngest poster for the day to lead us in Imperial Walkers by asking the group who had never Q’d before. Should have known that our 17 year old Garbage Plate would be chosen. Let me tell you what though, without fail he ran right through the instructions without missing a beat and did an excellent job. Pocahontas has trained him well.

Shortly after we Mosey’s down the lot to the elevation parking lot for more COP. More merkins. Mosey’d on and did some bearcrawls and crawlbears – PAX favorite. Lesson I stumbled upon here was to watch when most of the PAX have stopped. Good indication to move on. So we did.

Next up we moved on to a series of Burpees and LBC’s with some running in between. Did that 3 times and YHC handed the Q over to General for the MUCH better portion of the workout.

General quickly took us to Jack Webb with burpees. Who does this? Luckily the count was only to 5.

Mosey’d back over to the Elevation parking lot for a series of partner work that included Partner 1 doing and exercise while Partner 2 ran over to the picnic tables and completed a series of derkins, irkins, and dips.

As we Mosey’d back to COT we took one detour to complete some more exercises and then wrapped it up and head back to base.

Thank you all for posting to what I would call a very successful Q school overall. With the combination of the workout and the 101 and 201 sessions, each PAX that posted continues to show what F3 is all about. Leaders leading leaders and desire to always GET BETTER.

Announcements:

Sign up for the holiday party. Deadline is 11/10. We all want to see your beautiful wives faces and hear your ghastly voices. This one will be for the record books. Especially if Might Mite continues to break out the hits.

The Verdict is In

On a brisk chilly morning 37 men across the REAL, FAKE Swift and Bagpipe fought the freeze to get better. Apparently there was a mutiny among the Swift PAX with the inability to determine which WO was the REAL Swift, but that was nothing compared to the contention that the Oatmeal-flakes brought to the Bagpipe board last week when it was suggested to move Bagpipe to Panera. Although I have an opinion i will not take the time to express it here since the decision was  made clear this morning when Tagalong announced that Bagpipe would be staying at The Vine. Frehley’s had some strong influence (possibly a political payoff) on this one which awarded him the Oatmeal Cup.

So with the trophy given, the Bagpipe PAX ventured out. Wait…no we didn’t…we did 40 merkins to get those shoulders warm before stomping some asphalt.

We got close to a mile in, working in some merkins, squats and other various exercises before hitting our landing point at the bottom of Bagpipe hill.

11s was called with Burpees at the bottom and Squats at the bridge, starting with 1 Burpee. Instruction was to partner up so everyone had someone to encourage.

Although we only made it to 8 Burpees we still got in our 9 and 10 before COT.

Thanks to all the PAX for showing up and thanks to Kirby and Tagalong for the opportunity to lead.

 

Announcements: Bring lightly used clothes and Toys to your AOs this week for Escobar. Please bring lightly used clothes (business clothes and “NEW” socks are preference) for Strawberry to take to Church on the Street.

Christmas Party sign-up is over. If you made the list, look forward to a good time to be had this Friday!

The Deck is Calling but will we ever get there…

Ironically this is the first time YHC has had the opportunity to Q since taking over as co-site Q of Bagpipe – mainly due to injury. YHC was SO glad to be able to share some of the muscle memory with the PAX as it was the perfect morning to go on an adventure. Well…not too much of an adventure but enough to make some of the early mumblechatter wonder where we were going and if we would end up in a deck since the sprinkle was starting to melt away some of the manly PAX’s egos. But I digress.

Lets take a step back for a moment…

When YHC first pulled in there was already some mumble as to if YHC would show, this was even further exacerbated by the fact that the PAX refused to circle up where they usually do and were meandering through the Vine parking lot like a pack of dogs that lost their Alpha. Unfortunately for them that Alpha never showed but YHC did, and in some aspect was able to untangle the web of confusion that helped in regaining the PAX’s confidence in YHC – only for a little while that is.

This is where the confusion really began…Paper Jam yelling that this is definitely not SWIFT was one comment I heard (but not sure why he cares since he is definitely a runner and enjoys this sh*t) as we ran about .8 miles before warming up. Luckily for the PAX that warm up run was all downhill. Unfortunately for the PAX, if they truly wanted to see the warmth and comfort of the parking deck they would have to climb back out. So that’s what we did after completing a few merkins, side straddle hops and squats.

So about another mile in (12min 47sec later) we found ourselves at the deck. Immediately we jumped into what YHC had planned for the main event. Ok, so I called 5 rounds for this and I think we realistically only had time for 2 but WTH. So this is what we did. At the bottom of the deck we partnered up. Wheelbarrow to the top of the first hill, 10 hand slap merkins. Run opposite staircase as partner to top where you meet up and complete another wheelbarrow (opposite partner) followed by 10 hand slap sit ups. Repeato.

We had a little time left over so we put in a little leg work with peoples chair and counted until YHCs legs about collapsed.

Mosey over to the nearest parking lot where we finished off with some Mary and headed back to COT.

Everyone looked strong out there today and FNG Disabled List (not sure how he got this but cant wait to find out) was out front right away. A Chunder groupie so no doubt he was going to be. Hard to be slow when you are 12 years old.

YHC had to make a quick exit so tagalong took the lead at COT – appreciate it brother! 19 was the count but missed 2. Sorry, if you know who you are feel free to comment below.

 

Announcements:

F3 Dads Charlotte Checkers on 3/17. Link is posted in SLACK, $23 per ticket. Contact Frasier for more info.

Date night this Saturday, look at the sign up genius MT posted on SLACK. Dinner and Escape Room

New 3rd F initiative: Sandbox. Look for the new F3 SLACK Channel “The_Sandbox”. Family members that have been diagnosed with a terminal illness need our help in facilitating small deeds. This could include yard work, travel, groceries, etc. GREAT OPPORUNITY to serve. Contact Soft Pretzel, Transporter or Flipper.

If you are old contact Mr. Bean. He says he has a workout that doesn’t include running, lifting or young guys nagging you. Its called The Fishing Hole and the first WO is this Thursday, 3/8 at Charlotte Catholic with Chelms on Q.

Who is that? Who are You? And the Infamous Dog Pisser

YHC has been patiently waiting for my own return to The Arsenal. It has been several months, maybe even closer to a year since being at this AO. Apparently, me not being there has been one of the greatest things that has happened because there were new faces everywhere and I politely had to introduce myself – at ironically the AO that YHC and Pebbles started and Fire Hazard and Ringer truly made it what it is today – great job guys!

One nice change that this AO has sprung forth is the 0500 pre-run option. A perfect 3mi warmup through the hills of Point Carpenter. Also known as Ringer and YHCs old BRR training ground for the infamous 2015 race that we were strangely able to talk Pebbles into – which he elegantly disclaimed he would never run again or was it, “I am never running this $@#$ again”. I think it was the latter. But I digress, these hills today were a good warmup for what was to come. One other thing about this time change and the option to have a 0500 prerun. For those who are runners, this is a great day to get atleast 5-6 miles in and still get a good leg workout in as well…something many of us runners neglect and need to strengthen to prevent injury. #foodforthought

0527 and The Thang was quickly approaching.

I believe it was also at this time that Bounty Hunter shouted out asking who I was. touché.

As the PAX scrambled to figure out if they were going to workout or go home – 2 PAX actually decided to leave. I believe it was Sauerkrat and Pin-up – who I unfortunately mistook as Pimp and still thought it was Pimp until I was finally corrected several hours later. Not sure which is better though. Apparently their Savage Race Tapers were calling but still needed that last 3mi to set them off.

0530 – The Thang

Head out across the AO to the 100yard parking lot. Close to a mile where we ran 4-5 strides. Trying to explain their purpose was obviously lost in translation OR I was just lost in my endeavor to actually try to communicate something I barely understand.

Once our loose legs were loose enough to actually begin to beat them to the slow death they deserved the PAX headed over to the playground to not touch one piece of child equipment that grown men frequently abuse (watch it).

We planked until the six returned and performed some dog pissers (thanks Keilbasa).

We started with leg lifts and lunge x10 on the left leg then took a lap. Repeato with right leg. Then we performed a beautiful rendition of the river dance or one legged hops x100 right leg then ran a lap. Repeato with left leg. Following that nice ensemble we pretended to figure skate across the sidewalk – it was lovely, then took a lap. The last exercise (more of a stretch) was called the triangle x 20 on right leg. Repeato with left leg.

After all those fun games we headed to the wall where we performed 40 lunges and 30sec wall sits, 38 lunges and 30sec wall sits, 30 lunges and 30sec wall sits, 20 lunges then 30sec wall sits and finally 10 lunges and 30sec wall sits.

Ran around the school for 1min of Mary and called it a COT.

Thanks again Ringer for letting me Q. I will be back. Fellow PAX get out to the arsenal, it is something of elite nature now – when I’m not Qing of course. I could see the potential.

Pinch hitter

Names are combined from SWIFT and Bagpipe. 18 at Bagpipe and I believe 16 at SWIFT.

One of the very few workouts YHC has never taken the opportunity to Q is bagpipe, as the typical route to follow is to attend the SWIFT crew on Tuesdays. YHC has been missing out as Bagpipe always has good numbers and for a very good reason, this AO is incredible. YHC typically attends SWIFT, The Brave and even the occasional Stonehendge, but this AO is for those weekly gloom goers that need the extra 15min of the fartsack and still get a taste of what the vine and Ballantyne corp park has to offer.

With not a whole lot of time to plan this workout but wanting to grab the opportunity to Q (while I felt like the legs still needed some rest from that really long 5k I ran on Saturday at Joe Davis) I decided to help a brotha out and grab this last minute Q from Thin Mint.

So with that, here is what we did.

The THANG:

Mosey over to parking lot near the garden bar – new name. A couple of warm up moves to loosen the shoulders.

Plank for the 6 and cadence out some Merkins to 15. Then hit the usual IW, Windmills and a little Plank-O-Rama.

Mosey down to the Fitness path and to the unforgiving pull-up bars where we partnered up.

5 Rounds with your partner each doing 10 pullups and 20 Merkins. In between rounds run to other side of bridge to parallel pull up bars or standard pullup bars. Depending on which side you started.

When finished meet at the outdoor tables beside the pond, don’t know the name of the buildings, pond or any other landmarks for that matter but we met and we stayed with our partners to complete 10 box jumps and 20 Derkins. Again, 5 rounds and after each round we ran.

Once finished, met up and completed some single legs squats, low slow squats and wall sits.

One final mosey to the vine for some flutters and we called it a day.

Total of around 2.3 miles, 50 pullups, around 250 merkins and 50 box jumps.

Moleskin:

Once again, very appreciative of the opportunity to be able to lead Bagpipe this morning and meet some new faces. Thanks Bucky and Morning After for the warm welcomes and hope that no one got lost on our adventure around Ballantyne corp. If I ever get out of making Tuesdays my running day or just need a day off of the legs, YHC will make sure to jump in and either Q or join this group again.

Penalty Day

I saw a quote from a very famous person saying, “The Brave, where boys become men, where the weak become strong and where Tolkien never post – unless he has to Q”. Never truer words from a very wise man.

Today there were a lot of burpees, a lot of lunges and a lot of running. Also a few 90sec hang from bars. Total of around 4 miles. Included in the second half of the workout, we ran through two sessions of 30 burpees to mirror being penalized for missing or failing an obstacle – lesson learned, don’t fail an obstacle as 30 burpees straight are terrible.

10 strong made it through and all shared in the 5 burpee penalty at the end.

Remember to wear RED on Fridays in remembrance of those that have deployed and allow us to workout at such an ungodly hour.

Honor to Q the brave and look forward to the next opportunity.

Fatties Gone Wild

This was a last minute Q for YHC, so did not have much time for originality but still found this one to be an ultimate beatdown a few weeks ago when Q’d  by Sharknado. Writing this on a time crunch so no time for witty comments…sorry.

The THANG:

Grab your KB and head to the artificial turf for a one-sided pyramid or tower – still don’t know what to call it but this is how it went:

10 reps of each exercise

Round 1

  • Squat Jacks

Round 2

  • Squat Jacks
  • 180 Jump Squat

Round 3

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber

Round 4

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks

Round 5

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge

Round 6

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge
  • Overhead Tricep Extension w/ KB

Round 7

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge
  • Overhead Tricep Extension w/ KB
  • KB Swing

Round 8

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge
  • Overhead Tricep Extension w/ KB
  • KB Swing
  • Sit-Up and Sprint the field – down and back

Round 9

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge
  • Overhead Tricep Extension w/ KB
  • KB Swing
  • Sit-Up and Sprint the field – down and back
  • Jumping Lunges

Round 10

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge
  • Overhead Tricep Extension w/ KB
  • KB Swing
  • Sit-Up and Sprint the field – down and back
  • Jumping Lunges
  • Plyo Push Ups – clap hands and feet leave the ground

Round 11

  • Squat Jacks
  • 180 Jump Squat
  • Mountain Climber
  • Plank Jacks
  • KB Overhead Shoulder Press w/ Lunge
  • Overhead Tricep Extension w/ KB
  • KB Swing
  • Sit-Up and Sprint the field – down and back
  • Jumping Lunges
  • Plyo Push Ups – clap hands and feet leave the ground
  • Burpees

After that fun routine was over we mosey’d back over to the playground for some pull-ups

First, a little core pull-up – as many as you can do in a minute.

  • Basically its one overhand pull-up and two leg crunches while hanging from the bar – never drop from the bar within the minute
  • Then busted out some Merkins

Pull-O-Rama

  • 1 Pull-Up the first minute then add a pull-up each minute – must complete in a minute as we added 1 pull-up each minute. For example: 1, the first minute, 2 the second minute and so on…we made it to 10, making it 55 total.

6 MInutes of Mary

  • Frog crunch
  • Bicycle
  • V-ups
  • Side Crunches – in cadence to 10 each side
  • Russian Twist for a minute. Start with KB and drop KB when gets too heavy and finish the time with no KB.

Who’s the Q?

I am sure there was strong mumblechatter the last few minutes before the start of this mornings WO. As YHC was doing about 80mph on Harrisburg rd, 13 patient PAX were probably drawing straws on who would take the Q and also wondering if YHC should ever be invited back. Unfortunately, YHC arrived about a minute late, but not too late to hold onto the reigns, so with that we took off…

The purpose of today’s WO was to get in a little bit of everything to destroy the upper body and hopefully this was a success. We shall see…twitter/SLACK comments to follow.

The THANG: Not necessarily in this order, still waking up.

Mosey 400m

  • 30 KB Swings
  • 4 count merkins – (10)
  • 4 count wide merkins- (10)
  • Overhead Press – in cadence (10 count each arm)
  • Bicep Curl – in cadence (10 count each arm)
  • Lying down overhead tricep extension in half table – in cadence (20 count)

Mosey 400m

  • 20 KB Swings
  • Plank until 6 arrives
  • Military merkins – in cadence (10 count)
  • Overhead Press (weak attempt by YHC but kept the count going for those manly men) – in cadence (10 count each arm)
  • Bicep Curl – in cadence (10 count each arm)
  • Overhead Tricep Extension – in cadence (10 count)

Mosey 400m

Pull-Ups (10-9-8-7-6-5-4-3-2-1)

Plank until 6 arrives

  • High Pulls – in cadence (10 count each arm)
  • Lying down tricep extension in half table – in cadence (15 count)

Mosey 400m

  • 20 KB Swings
  • Russian twist w/KB – in cadence (10 count)
  • Flutter Kicks
  • Hello Dolly
  • Merkins – in cadence (10 count)
  • Wide Merkins – in cadence (10 count)

Moleskin:

While YHC tried to prepare himself for the Q this morning his alarm had other plans. Waking up 15min before the start of a WO is not recommended and makes you forget about half of your plans. So while Frehley’s and Mr, Bean were having their own flatulence contest, YHC was still trying to figure out how to count – I guess this also happens when you haven’t Q’d for a few months.

Anyways, things to remember:

Upcoming Indian Land/SOB Convergence at the Reservation on April 16th. 0600 for OCR then regularly scheduled WO from 0630-0730. Cofeeteria afterwards at Di-Dees or Dunkin Donuts – depending on numbers.

Always a pleasure to lead and serve such great leaders.

One-Niner