Author Archive DoughBoy

I Love Lamp

15 PAX showed up to Impromptu since most of us had no desire to either drive to Waverly or we thought there would be 50 people there for Dredd’s celebrity Q.  For a change of pace, I thought I would try a version of Hollywoods non-stop workouts, only at a Clydesdale pace because, lets face it, I am not ever going to be as fast as Hollywood.

LET’s MOSEY:

Short Lap around the parking lot directly into the workout.

  • A different Exercise at every lamp
  • The exercise began when you got to the lamp
  • The count didn’t begin until the six began to count

The Thang- Really Just the List of All Exercises- to 20X

  • Side Straddle Hop
  • Low Slow Squats
  • Plank Jack
  • Mountain Climbers
  • Merkins
  • Dry Docks
  • Imperial Walker
  • Imperial Squaker
  • LBC’s
  • Toe Tap LBC’s
  • Scorpion Dry Docks
  • Squats
  • Deep Squats
  • Merkins
  • Merkins with your feet on the curb
  • Peter Parkers
  • Parker Peters
  • Plank Rotations

Let’s Face it, there were a lot of light posts between the start and the bleachers near the baseball field.

The Final Thangs

  • 60 dips on the baseball field bleachers
  • Run to the rock pile at the high school, avoid the snakes
    • Find a lifting rock
    • Cycle doing 40, 30, 20, and 10 curls
  • Mosey to the upper parking lot
    • Line up across the parking area.
    • Bear Crawl to the light, stopping at each line for a Merkin
  • Mosey to the Benches
    • Partner Up
    • One partner does Derkins while the other runs to the school
    • Repeat two times
  • Mosey to the stairs
    • 10 in, 10 out, 10 normal calf raises
    • Repeat Twice
  • Run back to the beginning

COT

The workout was a little crazy.  I stole the title from Zinfandel because it was just awesome and made me laugh.  To be honest, I almost made myself sick pushing the front of the Pax through such a chaotic, fast pace.  I had a lot of fun trying something different.  Thanks to everyone for bearing with it and the humor that always ensues.  I hope you enjoyed your weekend.

Announcements

  • Thank you to everyone for your help in moving Lynn Marie.  Their new home is setup and it is awesome to see to so many helping her out on Saturday.

Lunge Walk- Modify As Needed

22 PAX showed up to Watchtower for BreadBowl’s VQ.  The question was how much running or rolling can a Bread Bowl do in 45 minutes and was his actual F3 name Red Bull?   This VQ was a special since Bread Bowl is 11 years old and has wanted to Q for the past month.  In life, a true leader is someone who can turn around and see others following.  Follow if you dare!

LET’s MOSEY:

COP

  • Mosey  to the front of the school
  • Potato Pickers x 15
  • Merkins X 10
  • Imperial Walker X 15

The Thang

  • Bump Curls
    • Choose a lifting Rock
    • 60 curls and run to the first speed bump
      • Note: The Q seemed awful fast out of the gate
    • 40 curls and run to the second speed bump
    • 20 curls and run to the third speed bump
    • 10 curls and run to the fourth speed bump
    • 5 curls- Finish with Heals to Heaven waiting for the slow pokes
  • Mosey to the Bridge
    • Lunge Walk across the bridge
    • Plenty of commentary on Form from Fraq
  • Mosey to the Football Field
    • Bear crawl across the field and run back
    • Partner up and Partner Pull 50 yards by each person
  • Mosey to the flag poles
    • 50 dips on your own
  • Mosey to the bricks
    • 50 tricep extensions
    • Lung Walk the gravel road
  • Mosey to the blue hand rails
    • Partner Supines to 50 while one person runs to the school
  • Mosey to the side of the school
    • Protractor
    • Jack Web till time runs out

COT

I  thought the work out was going to be hard for the guys. I mainly surprised them with my running but I said get ready for a rude awakening. I think everybody was surprised how fast I did my curls.  I like hearing the banter about Zinfandel thinking I would be kind to my fellow Clydesdale. Thank you for the opportunity to run Q for a great group of men as an 11 year old .Welcome Tony Passavanti- Wedding Singer and Don Hayes- Chicken Little to the Pax.

Announcements

  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.    Just come, learn and discuss.
  • Service Opportunity Sunday to move Lynn Marie Longo who is battling stage 4 breast cancer.

I Take Two Steps Forward

13 PAX showed up at the Watchtower to see who was on Q.  I orginally swapped with the general due to a sick 2.0 and my back decided to give up at about 9:00 PM.  Iced the back and took enough Ibuprofen to wake up and run the PAX for 2.6 miles.  Life within the PAX is always an adventure.  What I can say is that it is amazing to see the amount of fellowship show up whether it is to support someone hurt, Money Ball stepping forward with an adoption or Red Rider opening up about how it changed his life forever.  Check out the link below if you ever questioned how adoption can change a life:

Down to Business:

COP

  • Mosey  to the front of the school
  • Side Straddle Hop x 25
  • Potato Pickers X 20
  • Mountain Climbers X 25

The Thang

  • Two Speed Bumps Forward, One Speed Bump Back
    • Mosey to the speed bumps
    • Start with 20 squats
    • Run two speed bumps forward and do 10 merkins
    • Run backward one speed bump and do 20 squats.
    • Repeat till you finish all the speed bumps
    • Speed demon’s fall back to the 6 and help finish out with the group
  • The Curl and Squat Serpent
    • Mosey back to the first speed bump
    • Select a running rock
    • Run to each speed bump alternating between 20 curls and 10 squats with the rocks
    • Finish back at the first speed bump- 12 in total
  • Mosey to the blue hand rails
    • Bear Crawl to the steps and do calf raises up the stairs
    • Run back to the beginning

COT

I was glad to survive the workout without crippling myself after having back issues the night before.  I appreciate the willingness of MoneyBall to show up in case we had to substi-Q again.

Announcements

  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of John.  No preparation necessary.  Just come, learn and discuss.
  • Church on the Street August 5th- The group will figure out how to clown car to the event
  • Pray for Moneyball and his family as they enter into the foster to adopt process.
  • Prey Damascus stay injury free during his next Spartan Race

Throw in the Towel

12 PAX showed up at the Floater to celebrate the transition of the Site Q from Bottlecap to FuseBox.  As always, you never know what will happen in the mumble chatter around the beginning of the workout.  Today, everyone was curious whether I could recover from the serious counting infractions that occurred on Tuesday at Watchtower and whether Fusebox could actually find a piece of ground soft enough to plant the flag.

Down to Business:

COP

  • Mosey  to the front of the brewery from the water tower
  • Side Straddle Hop x 20
  • Peter Parker X 20
  • Low Slow Squat X 20
  • Potato Pickers X 20

The Thang

  • The Circle
    • 25 leg extensions on the bench on one side of the circle
    • 50 squats on the other side
    • Run the circle inbetween
    • Repeat 3 times
    • Bear Crawl the Bridge Once
  • The Longest 1/4 Mile
    • Mosey to the stop sign on the right side of the brewery
    • 2 burpees and 10 Merkins at every light
    • What does this add up to? A Lot
  • Mosey to the Animal Clinic
    • 50 LBC’s at the bottom of the hill
    • Hear the train and do Burpees until the horn stops
    • 50 low slow jump squats at the top of the hill
    • Run back around for 50 toe tap LBC’s
    • Run back to the water tower

COT

The workout was a lot of fun, although Fusebox has fun talking about 1/4 merkins, we made sure to anchor the back of the PAX for the Merkin quarter mile although we have seen is true pace at a recent Moneyball Q.  Big Ten took off early as usual with a look of grimace on his face.  I may have made the list today.  It was awesome to see  Fusebox stepping up as Site Q and Moneyball adding the towel Fusebox notoriously carries to the site flag.  Great workout guys in a very humid environment.

Announcements

  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of John.  No preparation necessary.  Just come, learn and discuss.
  • Sandbox Event this Saturday if you are in town.  Check out the Sandbox on Slack for more information
  • Lou Nali 3rd annual basketball tournament Saturday from 4-7 PM.  Bring a side and BYOB.

1,2,3,4 Get This Q off the Floor

15 PAX showed up at to Watchtower on a muggy Tuesday morning.  There must an unexpected rush of cars arriving at 5:30 for a “Guess who is on Q? session.  It was a race to determine who would actually run the workout given Beltway suffered a toilet/back injury remodeling the bathroom.  It was 5:30 and off to the races with everyone wondering how I Q-jacked the Frack from the 1,000 merkin workout.

Down to Business:

COP

  • Mosey  a lap around the parking lot in front of the school
  • Side Straddle Hop x 20
  • Imperial Squacker X 20
  • Plank Jacks X 20
  • Mountain Climbers X 20

The Thang

  • Dip and Derkins with a Run Inbetween
    • 25, 20, 15 of each exercise with a lap around the parking lot in-between each exercise
    • Qoute” Do we end with a lap?- Yes”
  • The Serpent
    • Mosey to the upper parking lot
    • Decriment from 10 to 5 merkins at each speed bump
    • Run backward in the straights
    • Run forwards in the curves
    • Once you hit 5 merkins, begin increasing by 1 at each speed bump
    • Do some Mary while waiting for the 6
  • Fun with Rocks
    • 20 Curls in Cadence-ish, 20 Curl to Press, 20 Tricep Extensions
    • Repeat without the cadence for 15 and 10 reps
    • Mosey to the Wall
  • Donkey Kicks to Merkins
    • 10 Donkey Kick followed by 5 Merkins
    • Repeat 4 times without a break
    • If you are a Clydesdale, pray your heart doesn’t explode
    • Mosey to the blue hand rails
  • Supine and Leg Lift Ladder
    • 10 to 1 Supines
    • 10 to 1 leg lifts
    • Mosey to the side of the school
  • Bear Crawl for the last two minutes

COT

Everything in Cadence.  Although Q school was supposed to teach a method, I am pretty sure it was lost on me today.

Image result for Meme's for counting

I am pretty sure this is how all the cadence looked until I simply went to count on your own through a poorly cadenced set of curls.  Obviously need to spend more time a corporate training.  At least the PAX had something to mumble chatter about through the fun.

Announcements

  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of John.  No preparation necessary.  Just come, learn and discuss.
  • Sandbox Event this Saturday if you are in town.  Check out the Sandbox on Slack for more information

The Evolution of Jack Web

15 PAX showed up at to Commitment on a warm Saturday Morning.  The unsuspecting motley crew of F3 members was ready for a great workout.  FuseBox brought a new FNG to the group.  Although many are suspect of the FuseBox padding his stats by bringing a lot of one and done’s to the point there have been requests for his name to be changed to Calipari, the king of one and done.  Welcome back Jenner.  Welcome Stacey Jarvis aka: Southern Belle.

Image result for MEme's of southern belles

Quote of the Day from Transporter: “You have taking this to a new level of suck”

Alt Quote of the Day from Finch: “What was in the Ibuprofen you took this morning?”

Down to Business:

COP

  • Mosey  a lap around the parking lot and down to the bus parking lot.  Wait a few while Bread Bowl catches up
  • SSH x 25
  • Imperial Squacker X 20
  • Plank Jacks X 25
  • Mountain Climbers X 25

The Thang

  • Jack Web 1 Tricep Extention to 4 overhead presses
    • Grab a reasonable Rock
    • Jack Web 1 Tricep Extension to 4 overhead presses
    • Pray you chose the correct rock size
    • Only the the power of the Q enabled survival
    • Finish at 10 tricept extensions and 40 overhead presses
    • Carry your rock to the top parking lot
  • Jack Web Running to Curl
    • Run down to the second speed bump and select another rock
    • Run 1 length between the speed bumps to 4 curls
    • Pray you brought your running shoes
    • Finish with 10 laps between the speed bumps and 40 curls
    • Mosey to the practice football field
  • Jack Web Bear Crawl to Pushups
    • Bear Crawl 5 steps  and do 4 push up
    • Continue increase the bear crawl by 5 for each segment and increase push ups by 4 each time
    • Most were destroyed by the end of the field except for Goodfella, Transporter and a few others
    • Pretty sure we saw Bottlecap in the yoga position by the end
    • Mosey to the hand rails by the school
  • Jack Web Supine to Leg Lifts
    • 1 Supine to 4 legs lifts
    • Everyone was happy to run out of time at 6 supines and 24 leg lifts
    • Mosey to the back of the front of the school for the COT

COT

The fun and endurance of the PAX is always a great experience.  The friendship, camaraderie, and willingness to push each other is impressive.  The entire PAX was gassed by the bear crawl to push ups which made it a quiet run back to the COT.  I appreciate everyone’s to put up to with amount of addition needed for the workout.

Announcements

  • 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of John.  No preparation necessary.  Just come, learn and discuss.
  • Family F3 workout at Cuthebertson Middle School May 12th at 9:00 AM.  The workout will be adjusted based on the age of the kids.
  • June 8th, Pool Party to raise funds for the Sandbox.  $40 per person including beer and pizza. Event from 8:00 PM to 10:00 PM
  • Stub Hub said thank you for the baby gifts.  His wife was very thankful for the gifts. Stub Hub destroyed the bunt cakes.
  • Welcome Stacey Jarvis to the group.

To the Victor

16 PAX showed up at Flash to cheer on the victory of Michigan over Florida State.  At Commitment, Bottle Cap found joy in the fact that Kentucky made a quick exit on an easy path to the final four.  However, the celebration was short as Michigan grasped the win from Florida St.  In honor of ” The Victor”, we all showed up for a great workout.  Given the Clydesdale leadership and my recent trip to Taiwan and Korea, there was a little less Flash and a little more Wolverine crawl.

Quote of the Day from Fusebox: “What Doughboy thinks he looks like during Bear Crawls”

What we really look like doing Bear Crawls

Down to Business:

COP

  • Mosey  two laps around the side parking lot and back into the alcove
  • SSH x 20
  • Imperial Walker X 20
  • Plank Jacks X 20
  • Mountain Climbers X 20

The Thang

  • Partner up
  • Cycle of through 112 (Total Score of M vs F St) Dips, Derkins, and Bobby Hurley
  • Partner run to the parking lot while one person does the workout
  • Mosey to the cover on the other side of the school
  • Wolverine Crawl the straight portion and run by around X 3
  • Mosey to the stairs
  • 10 calf raises per step and run around to the beginning X 2
  • Mosey to the Rock Pile and Pick a lifting rock
    • Shoulder press to burn out
  • Light Post Fun on the Trail
    • Alternate 40 squats or 20 Merkins at each light post
  • Mosey to the back of the side of the school for the COT

COT

I have never heard Goodfella complain about so many squats.  I am glad the I found a workout that pushes him to the limit.  Most suffered from the calf raises which continue to plague me today.  I was saddened by the lack of Bottle Cap to share my Michigan shirt with along with why I root for Michigan.  Longhorn was curious:  My parents were devout Ohio State fans and as a kid, I would root for Michigan for fun.

Announcements

  • Sanctuary Mondays at 7:30 at Brooklyn Pizza in Wesley Chapel
  • Need a Q for Committment
  • AMRAP on Friday
  • We are going to put out an APB for Transporter and Doc McStuffins

Wash, Rinse, Repeat

15 PAX showed up at Watchtower just to see what kind of work out  could happen after the infamous Dough Balls were published in the playhouse.  Deflated believed they would be relatively small due to the early morning temperature.  However, every workout helps us refine the dough and show what it means to truly lead and push ourselves.

Quote of the Day from Damascus: “Can I put this rock down yet?”

Down to Business:

COP

  • Mosey a lap around the front of the building
  • SSH x 20
  • Imperial Walker X 20
  • Potato Picker X 20
  • Plank Jacks X 20
  • Mountain Climbers X 20
  • Clydesdale Merken Ladder starting from 10

The Thang

  • Mosey to the second alcove on the side of the building
  • Partner up with someone to push you
  • Cycle of Squats, Lunges, and Al Gore
  • Partner Bear Crawls to the parking lot while one person does the workout
  • Repeat 3 times for a total of 9 crawls and 3 sets of squats, lunges, and Al Gores
  • Mosey to the hand rails for Supine Ladder starting with 10 since a Merken ladder just wasn’t enough
  • Mosey to the Benches on the right side of the school
  • 30, 25, 20 Alternating Derkins and Dips
  • Mosey to the Rock Pile and Pick something reasonable. Some Did, Some Did not:
    • Damascus pulled a rock from the foundation of the building
    • 30, 20, 10 Curls, Overhead Press, and Tricep Extensions
  • Mosey to the back of the side of the school for the COT

COT

Great workout everyone today.  I love the humor and fun the PAX brings to every workout.  Money Ball was still out sick from Tennessee’s loss to Kentucky.  As iron sharpens iron, men sharpen men.

Announcements

  • Union County Happy Hour at Wesley Chapel Hickory Tavern at 7:30 PM

 

Enter the Bear

17 PAX showed up at Commitment ready to warm up on a cold day.  The usual harassment about the cold and Recalculation wearing shorts on a frigid day.  Everyone enjoyed the visit with Transporter.

Quote of the Day from Bottlecap: “You realize forty in cadence is 80”

Down to Business:

COP

  • Mosey a lap and to the Upper Parking Lot
  • SSH x 20
  • Imperial Walker X 20
  • Potato Picker X 20
  • Plank Jacks X 20

The Thang

  • Running of the serpent in the parking lot starting with 20 Merkins and decreasing by 2 at each speed bump
  • Catch some Mary while waiting for the 6
  • Run the serpent in the parking lot starting with 40 squats and decreasing by 5 at each speed bump
  • Catch 5 Burpey’s while waiting for the 6
  • Mosey to the Rock Pile and Pick something reasonable. Some Did, Some Did not:
    • 40 in Cadence Curls:  Bottlecap didn’t like the math
    • Rotate to the left: Lots of groans, someone drew the Frack Rock
    • 35 shoulder presses
    • Rotate to the Left
    • 30 tricep extensions
    • Rotate to the Left
    • 25 Curls
    • Rotate to the left
    • 20 shoulder press
    • Rotate to the left
    • 15 tricept extensions
  • Mosey to the back of the school for some 11’s
    • Supine to Decline Merkins with a little run imbetween
  • Lunge walk across the bridge
  • PAX Lined up for Plank  to Indian Bear Crawl
  • Mosey to the Track Wall
    • 20 step ups, 20 dips, 15 step ups, 15 dips
  • Mosey back to the bridge for some more bear crawl or lunge work
  • Run Back for the COT

COT

Great workout everyone today.  I enjoyed the opportunity to bring my 2.0’s and see them push themselves and for Kyle to officially get the F3 nickname of Bread Bowl.  Welcome to Rose to the PAX.  Bottlecap has a way to lure his friends into the pit.  It is a great feeling to be able to hang out with a great group of men who challenge themselves to be better every day.  Thanks to Fusebox for providing the Clydesdale’s with the shirts.  Today’s workout was Fast’ ish.  See you all Monday.

Announcements

  • CPR training is coming up on 2.17.18. $35/person
    • Description: https://f3southcharlotte.com/2018/01/26/cpr-training-pre-blast/
    • Sign up: https://docs.google.com/spreadsheets/d/1y25j_EZo_VeuzZOIsCw-wGJuw4PUu5lKvJqjgjclBOA/edit#gid=0
  • Bro Olympics is coming February 24th- Sign up to volunteer to compete- Find the link in the Playhouse- Weddington High
  • FuseBox on Q at Next Commitment
  • Welcome FNG: Kyle Maul aka Bread Bowl (Son of Doughboy)
  • Welcome FNG: Mike Krakauskas aka Rose (Since he sells wine)

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