The events that you are about to read about is mostly true and from my poor memory… #IAmNotAProfessional
Jabberwocky’s half…
Disclaimer given by Jabberwocky
#HairBandMile
Circle of Pain:
Side Straddle Hops x 20 or some amount
Imperial walkers x 20 again
Low slow squat x 175, not really, more like 20,
The Thang
Run to the side of the school for station work first up:
20 Carolina dry docks
20 step up
20 incline merkins
Cheez wiz all or half of buses depending on what you heard… and what is a cheez wiz anyway?!
3 rounds were called but saw people planking, 2 more rounds guys!
Next up:
20 dips, 20 merkins, 20 squats, cheese weave
X 2 rounds, plank
then:
Some other nonsense to make us sweat and question why we didn’t sleep in, Jabber said he turned it over to me but I thought we did something else, oh well.
DONE, Jabber hands off to YHC
Give me a 10 count!
Let’s mosey!
Lunge walk the length of the fence
Mosey over to the elementary school wall where in my best loud and proud Q voice I tell the PAX to get on the wall… and in the process scare some poor lady’s dogs and make them jump. #cobains
50 air presses and then off the wall and mosey to the playgroud/track area for a modified Murph/Cindy.
5 pull ups, 10 Merkins and 20 squats then take a lap.
repeato until time is called (about 15 minutes)
Mosey past the buses with some lunges, high knees and butkickers thrown in for good measure, then pinball to the gate.
Mosey to the field and new track, line up at the road and bear crawl to the track, 5 burpees and run back.
Mosey back to the parking lot for
6MOM
Flutter x around 31ish to keep you on your toes
LBCs x 20 or so
Rosalita, en Espanol, because the kids in timeout/detention should learn more than just English.
Backscratcher because we honor the myth & legends of Countertop and Zip-A-Dee who it was told launched this AO as the first UC AO many moons ago.
Announcements
Get your F3UC shirts, ordering is open until 5/24
Shep signed up for Trail Run Columbia in August, see him for details
Dr. Rythm is doing a Mud/Spartan/some other obstacle thing I can’t remember which is in the Fall, see him for details. (Time to get an F3 Shirt and represent brother!)
COT
Ye Old Moleskine, which I think is still just a fancy way of saying mole skin
Great group today! Good to have Scott out who is now forever known as Dr. Rythm. Great job out there today! The workouts don’t get easier but you get stronger so keep posting.
Madison was supposed to have an FNG but the dude didn’t show. #Fartsack Then Madison disappeared about halfway through the workout, not sure if for kids soccer as mentioned or searching for his FNG.
Now about Cheez Wiz, yes it was an #O2Dep mumble mix up by Jabber but what made it funny was the true story of Smokey (The dude with questionable counting, finishing a round before we seemed to even start) who took a wiz behind the cheese a few months ago. Then the unknowing Q sent us on the Cheese Weave run as we hear the calls of “WATCH OUT FOR THE PUDDLE!”
Then we had Glass Joe and Bonhoeffer mixing reps and theology, be careful, #O2Dep can make your theology questionable.
#Cobains to Jabberwocky, in trying to help him keep track of time for his plan I think he took my comments as recommendations and tweaked his #Weinke. Not my intention to #QJack brother, great first official Q.
Always an honor to lead
See you in the #Gloom
Hair Band
After disclaimer, a bit longer run than usual, with the usual “marathon” comments from the PAX.
COP
SSH X 25
IW X 20? (KINDA FUZZY ON THE EXACT NUMBER)
3 DOWN & 1 UP MERKINS X 15?? (STILL FUZZY) I did hear some groaning when the pace slowed down, thanks for the insight gentlemen. <— And I use that term loosely…
PLANK (ARM OUT / OPPOSITE LEG UP)
MOUNTAIN CLIMBERS X 15
AND A LITTLE DOWNWARD DOG STRETCHING
And we threw in a 5 Burpee penalty for Bullwinkle who's seems to have his own time zone. F3 in NC runs on EST, not BST….
The THANG!
Mosey over to the road right side of the soccer fields and partner up for Assisted Suicides (#1 runs a suicide to first island while #2 does Burpees, flapjack and repeat with Merkins to second island. Then alternate Burpees and Merkins at each consecutive island till we reached the stop sign).
Plank up when done, several “over achievers” pin balled back to pick up the six and got back to the start for a well deserved 10 count.
Mosey over to the shelter near the volley ball courts for Dips, Declined Merkins, and Step Ups (20 each – 3 rounds). Plus a 5 Burpee penalty for a Bullwinkle Q-jack.
Next, “Get Them Up Against The Wall”, well, after we move the trash cans all nicely lined up against said wall. Time for some Wall Squats and Air Presses (50 to start with, oh, did I say 50, I meant 100), followed by 10 Merkins and round 2 with 125 Air Presses and H.B.’s exit from the A.O. Thanks to Nomad for keeping the count, I was barely able to get every 10th count out of my winded lungs. Good job putting the trash cans back where we found them. Leave the place better than you found it!
Next, circle up on your 6 in the parking lot. Got a few grumbles from the pax after relocating down the parking lot a bit so no one would be laying in the nastiness that trickled out of the trash cans into the parking lot. That’s ok guys, I was listening, should have done 5 penalty Burpees for grumbling about the Q looking out for everyone’s well being. (Side Note – last night I sat in on a Review Board for Boy Scout advancing to the rank of Life Scout, and this young man told us about the “near full body fungal infection” he got from the lake at a Scout Camp up in the mountains, nasty stuff, so don’t grumble! LOL )
Finished off with LBC’s and The Flutter…
Bullwinkle’s Burpee form is really improving! Great effort and performance from Mind Crime and Sling Blade. Shake & Bake has really up’ed his running game, I barely got in any Burpees or Merkins during the Assisted Suicides. Playoffs got his new Heaven’s Gate running shoes too, how’s the knee feeling?
First time I’ve seen Houdini at Thrive, welcome man!
Thanks for the privilege to lead this morning. Shame Glass Joe hasn’t made any of my Q’s. We’ll see how many Burpees it takes to shut down the chatter on the next one. I’ll try not to go all “Angry Scout Master” on him..LOL
Keep an eye out for F3 Union Co. shirt order coming up, looks like Hair Band is heading up that endeavor.
New workout! Official Launch Wednesday 5/31 at Stallings Elementary.
We will be there 5-10-17 for a shared Q workout. 5:30 AM EST (not BST). Name still to be determined.
Posted on behalf of Woody
Thrive means to grow, develop, flourish.
Well how do we know if we are thriving? We need to have a baseline to measure from.
This was a different workout, no cadence, no COP, no Mary. This is you vs you to set a baseline to compare back to at a future challenge.
It went something like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl (Glass Joe with your #Dusty toes) a predefined lap around the perimeter of the parking lot which was about 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time.
Here was the list:
Mountain Climbers – 100 (count each leg as one)
Lap
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Lap
Merkins – 100 (25 wide, 25 regular, 25 narrow, 25 diamond)
Lap
Burpees – 50
Lap
Carolina Dry Docks – 100
Lap
LBCs – 100
Lap
Jump Squats – 100
Lap
Dollies – 200
Lap
Squats – 100
Lap
Rock Hoppers – 100
Lap
Russian Twists (American Hammer) – 100
Lap
Burpees – 100
Lap
Burpees – 200
This was tough, as a challenge should be, and this group of PAX did such an awesome job! Seriously proud of this group of guys.
I was going to post how far everyone got but I will hang on to the results for next time. The only person I will call out is Shepherd who made it to the lap after squats which means he did 3 miles of running also. #Beast Although I am still questioning his counting skills to be about 2 exercises past everyone. #Wheaties #SuperPastor or #O2Dep #miscounts, you decide.
We will do this again in about 2 months and track our progress.
Always an honor to lead!
Aye!
Hair Band
It is that time again… Q School time.
Union County AOs have exploded with growth and with that it is time to do some leadership training.
Some of the items that will be covered:
We will start with a 30 minute beatdown/instruction and move into a conversation format.
If you are brand new to F3 and are still trying to keep up or if you have been around and Q’ed for a while there are still benefits to posting here to learn more and add your own experiences to the conversations.
Here is the document we will lead from, it contains a lot of wisdom and guidance:
Time to HC, go get signed up now!
http://www.signupgenius.com/go/30e0f49aaaf2baafa7-f3unionco1
Aye!
Hair Band
Madison sent me a text message last night about a schedule mix up and he would not be able to Q Thrive. I said Thrive will be my only beatdown this week and I need a good one so everyone will suffer with me and it went something like this…
Follow me for a #HairBandMile
COP
Side Straddle Hops x 15 In Cadence
Oh here comes the late crew, 10 burpees OYO! And an early start to the Horsehead refusenik show.
Imperial Walkers x 15 IC… Some Horse/GJ mumble chatter about the Q spin going on about this time
Low Slow Squats x 20 IC… I gave Horse & GJ a spin and a lengthy view of the Q’s backyard.
Merkins x 10 IC
The Thang
Starfish – Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc.
Round 1
Center 5 burpees
Corner/station 1 15 Merkins
Corner 2 15 Carolina Dry Docks
Corner 3 15 Wide Arm Merkins
Corner 4 15 Diamond Merkins
Plank work while waiting for PAX
Round 2
Center 10 Jump Squats
Corner 1 20 Squats
Corner 2 20 Lunges
Corner 3 20 Mountain Climbers
Corner 4 20 Monkey Humpers
Plank work while waiting for PAX
Round 3
Center 25 Rock Hoppers
Corner 1 25 LBCs
Corner 2 25 Freddie Mercury
Corner 3 25 Flutter
Corner 4 25 Rosalita
squats while waiting for PAX
Over to the wall for Peoples Chair w/ 50 air presses, quick recovery
back on the wall for 100 air presses… Hmm this gives me an idea!
We have had some new PAX over the past few months that have never met my friend Jack Webb!
Here is the deal, 1 Merkin/4 air presses, then 2 Merkins/8 air presses up to 10 Merkins and 40 air presses.
#crowdpleaser
Over to the tables to stay dry by Shepherd’s request… even though it wasn’t raining.
20 dips, 20 stepups x 3 rounds
Wait, why is GJ over at the volleyball court? And where did the FNG go? (more on that later)
whatever do the work and then out to the parking lot!
5MOM
Dolly x 20 IC
Flutter x 25 IC
Superman Banana a few times back and forth #Horsehead was refusing again I think. You can thank Schedule C of Harrisburg for that one.
Rosalita x 20 IC
DONE!
Moleskine
Thankful that the rain I heard when I woke up stopped just before I left the house. Although #Cantore wouldn’t have stopped us.
They say women speak 20k words a day… Get GJ and Horse together and we may need to question if there is a Y chromosome between the two of them, but it is usually entertaining either way.
Great work by everyone out there, I set up the starfish to really beat down a body section per round and fortunately they were already in my trunk for this Substi-Q, adding Jack Webb just took the pain to another level.
As we we moved over to the tables we noticed Kilowatt’s FNG had disappeared. Horse mentioned never seeing someone #SplashMerlot from Jack Webb but I think it was just a culmination of not hydrated enough and a bunch of tough stuff he wasn’t used to.
He is now forever known as Houdini for his mid-beatdown disappearing act. (For what it’s worth since you showed up late #NotAProfessional Modify as needed.)
Announcements
NO convergence Saturday, all UC AOs are open with a push to bring some FNGs. Winning AO hosts the next convergence, losers will be doing burpees.
Q School probably in April, TBD.
2nd F event just to get guys together outside of the gloom also TBD but probably April.
As always it was an honor to lead.
Aye!
Hair Band
Posted on behalf of Bullwinkle:
13 Pax strong for an F3Overdrive Beat Down by YHC
COP
SSH X 15 IC
Merkin X 10 IC
Imperial Walker X 15 IC
Windmills X 15 IC
Bobby Hurley x10 OYO
THE THANG
StarFish
4 stations
4 Stations- everyone splits into groups of two or 3 and starts at 1 of 4 stations and meets moseys back to the center 4 and exercise of YHC’s choosing then back out to another station. Rinde repeat for 3 rounds, each round featured a different exercise in the center
Station 1 -Curls x 20
Station 2 -Goblet Squats x 20
Station 3 -Mini-Hairburners x 20 (10 each arm)
Station 4 -Skull Crushers x 20
Center:
Round 1: 5 burpees
Round 2: 10 clap up merkins
Round 3: 10 Diamond Merkins
Once completed, we did plank to six inches with musical accompaniment, “Lets Go Fly A Kite” from the Marry Poppins sound track, switching position each time the word kite was mentioned or a word rhyming with Kite. Considering no one could hear the song, everyone had to rely on YHC for the cues.
Next, circled up for Fire Drills. With Fire Drills all PAX stand in a circle, running in place, and alternating turns counter clockwise (or clockwise) yelling FIRE. When a PAX yells fire, all PAX drop to the ground, roll to the left, complete one merkin, roll to the right, complete one merkin, and then get back up and run in place waiting for the next PAX to shout fire. Rinse Repeat till all PAX have had a chance to cause a riot in a movie theater.
Finished off with 30 LBCs.
COT
Moleskin
For my first Q wasn’t bad. Next time I’ll bring speakers. Thank you for the opportunity to lead. The “quiet glass joe” challenge failed even after 20 burpees and several plank to six inches, dude managed to get at least one word out. Thank you everyone also for synchronizing your clocks one minute slower, really meant a lot.
Announcements
Be on the lookout for an upcoming UC convergence to take place some time in the near future as well as a 2nd F.
Fish for some FNG’s!
I walked out of the house to a nice 50 degree morning, perfect for a beatdown!
Mosey to the parking lot near the dumpsters, fortunately it’s still too cool to offer much stench.
COP
All in cadence
Side Straddle Hops x 20
Man Maker Merkins x 10
Look at the headlights zooming through the dark!
Peter Parkers x 10
Parker Peters x 10
5 burpees On your own for the late Count and Hoffa
Imperial Walkers x 20
Low Slow Squats x 15
Bullwinkle is here! Late also!
5 more burpees OYO
The THANG!
Enough of that, let’s mosey to the playground
20 stepups (properly demonstrated)
20 Donkey Kicks- realized a swing was missing which clogged the line some
20 Dips
Repeato!
Mosey back to the side walk and lung to the corner for the 6 to catch up, Glassjoe can lunge across the street and back. #WalkingStick
Indian Run to next corner, too many guys not everyone got a turn, oh well.
Everyone down for Makhtar N’Diayes x 10 in cadence, switch direction and 10 more. GJ was afraid of scraping up his soccer arms and took off for the grass.
-Mosey to the speed limit sign, beware of Lamont if seen on the road he didn’t seem to know what a speed limit sign was.
-Lunge to Parking sign
-Run to each tall light pole, 10 LBCs at first light, 15 LBCs at 2nd and 20 LBCs at 3rd.
-Flutters at the corner until the 6 catch up.
-Lung to the 2nd tree (about 25yards) and then run to the next corner, first ones there run back and pick up the 6. #NoManLeftBehind
Run the length of the road, at each land mass (island, peninsula, whatever) 10 Carolina Dry Docks, add 10 at each stop until you hit the end, then run back and pick up the 6.
Follow me! Run over to the building for peoples chairs, drop an inch and 50 air presses civilian count.
Mosey to the parking lot!
6MOM
Flutters x 20 (some complaint heard about just getting warmed up over heard)
Dolly x 20
Rosalita x 20
Pretzel Crunch 10 left, 10 right
and for those that wanted to go beyond a warm up
10 burpees OYO!
a few seconds left?
5 burpees OYO!
DONE!
Announcements
Get signed up to Q!
Due to Happy’s work schedule, he has stepped down as Site Q of Thrive. Thanks to Nomad who is stepping up to take the reigns!
Ye Olde Moleskin
Strong work out there by everyone, we covered a lot of ground for one of my Qs. Shouts of “Hairband Marathon” and “Hairband Triathlon” were overheard. It’s good to keep people on their toes once in a while so when you are known for not running much, throw some mileage in.
Welcome to “Kilt”… or maybe a slight tweak to “Tilted Kilt” Eric Butler. Great having you out, keep coming it won’t get better but you will.
Bullwinkle, glad you made it out brother, getting stronger everyday. You almost missed us again though as we were about to head to the playground. Remember a 5:30 workout starts at 5:30, I know it was your first post to #F3Thrive and you got lost but you are good now. #NoExcuses
Of course we would have thought that Hoffa would be on time by now also.
The count is usually on time and it was obvious that he is not used to being late when he showed up all disheveled looking since he left home so quick he forgot his bandanna. Lucky we still recognized you.
Great having the young buc Espresso come out and Playoffs, Space Heater and Mercury are continually improving also. The workouts don’t get easier but you get stronger.
The lead by our “repects” in this group is awesome, Shep, Nomad, Hoffa (when he gets there) and Lamont continue to show us younger guys how to push hard and be better.
Glass joe, we appreciate your #Mumblechatter, it always keeps things lively and when you don’t post I strive to keep it going.
Turnpike, glad to have you back out, looking forward to that being a regular thing again.
Always an honor to lead and thankfully I didn’t die from the sinus crud that had me struggling for breath at times, especially while leading cadence.
Aye!
Hair Band
Happy’s half…
Discalaimer for FNG’s
COP
In cadence
Side Straddle Hop x 25
Imperial Walker x 20
Low Slow Squats x 25
* Mosey to hill for instructions
Merkin millipede 1 line PAX in opposite directions
rinse and repeat to the buses
Cheese Weave- Karaoke left, right, sprint
*Plank for 6’s—
Indian Run to SunVally elementary parking lot rock pile
grab a lifting rock
Goblet Squat/Curl/Overhead Press superset x 25 OYO
(step left to a different rock)
rinse and repeat (step right 2 spaces to a different rock)
*Mosey to the school wall with your original rock
Peoples chair with overhead rock presses x 25
50 regular overhead air presses
rinse and repeat
BTTW with 10x Hip Slaps OR 10x mountain climbers
rinse and repeat if time allows
And Hair Band takes the reigns…
Lets mosey to the field behind the school for some ark loader!
line up
Round 1: bear crawl until even with 1st telephone pole, lunge to the 2nd, 10 merkins and run back
R2: Crab walk to 1st pole, run to 2nd, 10 merkins, run back
R3: inchworm to 1st pole, run to 2nd, 10 merkins run back.
Mosey to bench area next to school
20 dips,
20 decline merkins
run a 6 bus cheese weave
repeato x 3
mosey to front of school
6MOM
included Flutter, Rosalita (nobody knew how to count above 10 in Spanish except The Count) Dolly and a few other random things.
Over all a solid beatdown all around there was sweat, tears by Bullwinkle who showed up 15 minutes late and never found us, and snot… mostly from my sinus crud I was dealing with.
I am probably forgetting a bunch of awesome crap which is what I get for waiting days to post this. Chime in with your fondest #TruthNuggets from Saturday like when we did the team lift of the school bus. #Beastmode
Always an honor to lead!
Aye!
Hair Band
Good crowd this morning, drop your bells and let’s warm up with a little #HairbandMile
Circle up!
COP
Side Straddle Hops x 20
Imperial Walkers x 15
Who is this dude walking up? FNG! Welcome! No Burpees since he didn’t know better.
Low Slow Squats
Maybe something else I’m forgetting, it was probably epic.
The Thang!
Bring your bells over to the No Parking signs and line up.
Time for the Beast, 6 stations(No parking sign), 6 reps per station, 6 exercises/rounds
Round 1: Lunge with kettlebell to each sign, 6 squats to overhead press at each sign
R2: Lunge with bell, 6 kb swings at each sign
R3: Mosey with bell, 6 flutter presses at each sign
R3: Run to each sign, 6 jump squats each sign
R4: Run to each sign, 6 Side Straddle Hops at each sign
R5: Lunge with bell, 6 merkins right hand on bell, next sign left hand on bell etc.
R6: Run to each sign, 6 LBCs
Various plankwork/jumpsquats etc. mixed in between rounds
6MOM
Flutters
Rosalitas
Dolly
some other stuff that was awesome.
Moleskin
Great group this morning and great to have Bullwinkle join us.
There was a lot of chatter about the rain but it didn’t really rain at all during the workout, just some wetness on the ground. #SuckItUp
Of course there was some complaining about the merkins on the bell also, some PAX (Glass Joe) just lack coordination.
I modified some for time but what makes F3 great is guys always picking up the six and encouraging each other and pushing each other. So even with the tweaks I made this group of PAX goes after it!
Sorry so late on the Backblast, chime in with any #TruthNuggets I may have missed and next time I’ll be quicker on getting this done while I still have memory.
(Posted on behalf of Lamont)
Given the recent cold snap, YHC wanted to give the pax a nice break – to the Bermuda Triangle.
Warm up:
HB mile to get loose
COP:
– SSH (30)
– Imperial Walker (30)
– LSS (30)
The Thang:
The triangle consisted of 3 pain points (PP) with a short run between each:
PP 1: Leg Blasters – 10 Squats, 10 Lunges, 10 Jump Lunges (Mary Katherines), 10 Squat Jumps, 10 Calf Raises
PP 2: 20 LBCs, 20 Flutters, 20 Mountain Climbers
PP 3: 10 Merkins, 10 CDDs, 10 Wide Arm Merkins
Made 4 trips around the triangle with increasing reps on rounds 2 and 3, thanks to suggestions from HB, Nomad, and others. Note to self for next time – the pax always want more reps.
Worked in a couple of rounds of active recovery in between trips around the triangle:
25 Arm Circles in each direction
25 Air Presses (full extension – no ear flapping)
Mosey to picnic tables for Dips and Step ups – 3 rounds of 10 reps each
6MOM:
– Rosalita (30)
– Dolly (30)
– CMB for Shep
Moleskin:
Temperatures were in the mid-twenties but YHC noted some layer stripping and several sweat angels post Mary. We got so warm in fact that it felt like we were in Bermuda, so mission accomplished and no pax were lost. Biggest challenge turned out to be how to count step ups as some of the pax chose to interpret the Q’s very clear instructions in a way that would minimize their own personal pain (and benefit). Once realized, let’s do another round correctly. Thank you for the honor to lead and for making it out just a few short hours after the Clemson-Bama game ended. And thanks to Shep for taking us out.