Dern Tuna…..Times 50!
It’s Big Tuna Season and today’s conditions were ideal; Cold, Dark & Wet!! Only Five braved the foul-weather conditions to help graduate this QIC to RESPECT-status.
So here’s what happened;
A quick disclaimer and immediately go into Burpees x5. (The Burpees were sprinkled throughout the the work-out to end with a total of 50.) Followed by a quick-mosey around the parking lot.
Warm-up:
- Side Straddle Hop x50
- Burpees x5
Head for the one dry sheltered area for a round of exercises with a lap around the parking lot in between each exercise:
- Merkins x50
- Jump Squats x50
- Mountain Climbers x50
- Carolina Dry Docks x50
- Chippy Cross x50
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- Burpees x10
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- Mike Tysons x50
- Lunges x50
- Carolina Dry Docks x50
- Heels to Heaven x50
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- Burpees x20
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- Lil’-Baby Crunch x50
- Side Crunch (Right & Left 25/25) x50
- Pistol Crunch (Right & Left 25/25) x50
- Pretzel Crunch (Right & Left 25/25) x50
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- Burpees x10
-
Final lap around the parking lot, first-half mosey and the second-half AYG!!!!!
Ye Moleskin:
I greatly appreciate the opportunity to lead these men today and they were all GOOD-SPORT’S to hang in there as the Q attempted to prove [to himself] that 50 is no different than yesterday. T-Claps to Long Haul and Tanyatine for setting the pace, also to Das Boot & Deep Dish for hanging with the Q and to Noonan for being spot-on with the weather forecast. (He said it would stop raining at 6am).
Special Prayer Request for Deep Dish’s friend Bill and his family.
60 degrees and clear skies
There are lots of things PAX think about when deciding to post:
- Great weather > Cold and rainy
- Late start time > No sleep
- Solid Q > Hard/Weak Q
- FNG coming > Nobody will be looking for me
- Short drive > Inconvenient location
- Big crowd > Boring small group
- Feeling good > Bowel issues
There is no doubt that there are some legitimate reasons not to post. This soap box backblast is not a guilt trip but rather a challenge: PUT YOURSELF OUT THERE, BE UNCOMFORTABLE, AND COMMIT THE NIGHT BEFORE
A couple questions to ponder:
- Have you ever reminisced with another F3 brother and said, “Do you remember that time when I fartsacked? I had the greatest time.”?!?!?
- ANSWER: Never happened
- When is the last time that you truly regretted attending an F3 workout?
- ANSWER:
LikelyNever happened
- ANSWER:
- Have you ever been on Q and nobody showed up?
- ANSWER:
HopefullyNever happened
- ANSWER:
- Has another F3 brother told you that he was going through a difficult time and your presence or an encouraging word to him at a workout caused his day/attitude to change?
- ANSWER:
ProbablyNever happened BUT it is likely true and he is just not comfortable sharing that nugget just yet
- ANSWER:
Again, this is not a guilt trip but hopefully a reminder of what we have the opportunity to do every morning. We have the opportunity to:
- Get a free workout
- Improve our physical health
- Improve our mental state
- Laugh out loud before most people are awake
- Encourage a fellow brother
- Be encouraged by a fellow brother
- Bring a smile to somebody’s face/soul
DO NOT TAKE THESE THINGS FOR GRANTED! THESE ARE GIFTS GIVEN TO EACH OF US . . . ARE YOU GOING TO KEEP THEM TO YOURSELF OR START GIVING THEM AWAY TO OTHERS?!?!? You know the answer. Now let’s go do it! #COMMIT
Soap Box finished . . . Now onto the workout:
Speaking of COMMIT, 8 idiots PAX were rewarded for their commitment by getting some decent weather (40 and just misting) at Watchtower.
WARMUP: SSH, Imperial Squakers, Merkins, Split-legged Squats
THANG:
- Mini AMRAP
- 20 Derkins at newly found and dark boulder classroom
- 20 Balls-to-Wall Hip Slappers
- 20 One-Legged Jump Squats
- 5 Pull-ups
- Repeat for 15 minutes
- Jacked Up Webb
- 10, 8, 6, 4, 2: One Legged Burpees
- 20, 16, 12, 8, 4: Knee Slaps
- Circle Holds
- Monkey Humpers
- PAX hold ankles while each PAX in circle completes 20 Monkey Humpers
- Merkins
- PAX hold plank while each PAX in circle completes 10 Merkins
- Mountain Climbers
- PAX hold plank while each PAX in circle completes 10 Mountain Climbers
- Merkins
- PAX hold plank while each PAX in circle completes 5 Merkins
- Plank Jacks
- PAX hold plank while each PAX in circle completes 10 Plank Jacks
- Monkey Humpers
- Lawson Webb
- 20 Dips
- 10 Derkins
- 16 Dips
- 8 Derkins
TIMED OUT!
ANNOUNCEMENTS:
- Blood Drive: Jan 30th at Five Stones. COMMIT
- WaxTravaganza: Sat. Feb 6th starting at The Floater starting at 0730
- CSAUP (Completely Stupid And Utterly Pointless)
- A great 1st F: A 3ish hour trek traveling to different AOs for a 10-15 minute bootcamp at each
- Also a Rucking option starting at 0700
- A great 2nd F: We stay together during workout and finish together with some beers at Waxhaw Taphouse
- Able to jump in or jump out along the way: Example, meet us at Millbridge parking lot and run with us the rest of the way
- COMMIT!
Rocky Mondays
10 men gathered in the gloom on the SCMS parking at 0530 today for this week’s edition of Base Camp. YHC is not a regular but there seemed to be a solid turnout of regulars in attendance. Oh yeah, and Floorslapper was on time. So there’s that.
Mole-Thang-Skinny
Base Camp is billed as a moderate workout, but that doesn’t mean easy it means make it scalable. The pax should be able to do the suggested work, modifying if needed, and pax looking to go the extra mile have the option to do so. YHC has been Q’ing most workouts as AMRAP, and this fits the bill perfectly for Base Camp. So with a plan in place, YHC rolled in to Q at 0530.
Disclaimer was given, and we were off.
Warmup:
1 burpee, SSH X 20
1 burpee, IW X 20
1 burpee
Merkin X 5
Peter Parker X 5
Parker Peter X 5
Merkin X 5
1 burpee, Low Slow Squat x 10, 1 burpee
AMRAP #1: 15 Mins
Grab a Rock – medium size, AMRAP
Soccer Arm Superset (OH press, curls, triceps) X 10
Run to closest basketball hoop, 10 merkins and 10 jump squats, run back
AMRAP #2: 15 Mins
5 Rock Thrusters
Rock overhead, carry to light pole, 5 rock overhead squats
Rock overhead, carry to second basketball hoop, 5 rock overhead/front lunges (per side)
Rock overhead, walk back to start
Mary to run out the clock
Strong group today putting in work. During the second AMRAP round, I heard at least one pax mention that their legs were feeling the work. YHC’s shoulders were burning at the end from the OH rock carries.
Thanks to Thunder Road for hanging with YHC during the first round of AMRAP. YHC was a little slow in starting the first round, getting the timer set and gloves on. Appreciate having someone to grind through the work with. It was cold, but as usual a solid group provides plenty of accountability and after the first round I’m pretty sure everyone had warmed up.
Additional thanks to the site-q’s Thunder Road and Mr Magoo. Appreciate the opportunity to lead.
Announcements:
Keep ‘Bout Time’s son, Jennings, in your prayers.
YHC has the keys to Skunkworks tomorrow
There is a blood drive in February and Mighty Mite is on Q. Sign-up and donate.
YHC had the takeout
Accountability Monday
With my enthusiasm for 2021 having worn off, but my desire for mental and physical health still in tact, YHC tried to think of ways to stay “on track” as a new week kicked off.
For me, one of the most important F3 concepts I have picked up in the last couple years is that of “guardrails.” If we make commitments to each other ahead of time, we won’t slide off the road later when we suddenly don’t feel like it anymore. With my commitment to Q Firestarter this morning, YHC hit a guardrail I’m very thankful for it.
This morning’s partner exercises were my way of bringing the accountability concept to the workout and I encourage everyone: sign up for Qs, take challenges with each other, either over time or even within a workout.
Accountability doesn’t mean 6 posts a week, 52 weeks a year. That is more like perfection, which YHC has never been very good at. But if you put guardrails in the right places in your life, hitting your long-term goals gets a lot easier when you stay on track and don’t end up in the ditch.
The Thang.
Warm up with a 3-4 minute Mosey and circle up for 20 SSH, 15 IW, 15 merkins, 10 low slow squats.
Run to the rock pile up the hill and partner up with a PAX who will push you, someone of equal to better speed and endurance. Run with your partner, comfortably down the hill, uncomfortably back up. It’s about a half mile round trip.
Round 1: group one runs while group two lifts. Exercises are 10 reps of curls, presses and tricep extensions, repeated until group 1 gets back.
Round 2: same thing but the exercises are 10 romanian deadlifts and 10 thrusters.
Mosey back down to the “half wall” in back of shopping center. Partner up with different partners. P1 does five wall clinmbs while P2 holds a 6 inch plank. Repeat four times.
From here, the arms and chestal region were feeling a little smoked so numerous rounds of merkins were in order. Typically civilian count to 10 or 20. I’m thinking we got 6 sets in on the way back and in between other stuff.
Mary: 20 flutters, 20 dollies, 20 LBCs, run the stairs and then 20 H2H.
Mosey back to the fountains and with time remaining: 10 dips IC, 10 jump ups OYO, 10 dips IC, 5 jumps OYO, 10 gas pumpers, IC. Done.
Moleskin: Great to see this Monday bootcamp take off and maintain good numbers. Thanks Teddy and Wingman for your leadership and great job to all the PAX who are consistently posting here.
Announcements: Big Tuna turns “respectable” aka 50 with a Q at Bushwood tomorrow. Congrats Big T!
If you said goodbye to me tonight there would still be music left to write
Made it to the AO with 2 minutes to spare. Two cars in the parking lot.
The Thang:
Warm Up 10 Windmills, 10 arm circle forward, 10 arm circle back.
10 rounds of 6 double swings
KB Complex 15 mins of 5 cleans, 5 front squats, 5 presses. Doubles if you can.
EZ Strength
2X10 of double RDLs
2X10 KB Pushups
2X10 Lawn Mowers
4X10 High Pulls(doubles if you can)
Abwork
1 min elbow plank
1min hollow body hold
1min glute bridge
COT
Moleskin:
We had over 10 pax for the first Swole of 2021, hopefully today’s dip in numbers is more related to coincidence than fading New Year’s resolutions.
YHC had a Q Fail by forgetting my speaker and leaving the pax musicless. I suggested we sing some a capella to fill the silence and started the beginning of For the Longest Time by Billy Joel but when it was time for the chorus to join in, WT and IS neglected to sing. That was the inspiration for this backblast’s title.
Announcements
Next blood drive coming Friday Feb 19. Check for backblast later this week.
Let MM know if you’d like to Q Swole in the coming weeks. WT and IS on deck the next two weeks.
Redemption Q
After a little goof up last Monday, that left many Clydesdale Pax to suffer at the hand of Dasher, I had to get back out and redeem myself for failing to show for my Q. That is now behind us, so lets move on.
The Thang:
- DICCS handled
- Mosey to Rudy’s poop palace for a little warm-up. Light stretching and the usual suspect exercises.
- Mosey to the traffic circle behind the High School
- Out and Back’s – So look, when you’re a Clydesdale Q’ing a Gazelle oriented workout, you have to get creative. Last week as I was pondering the Q I would ultimately miss, I came up with this idea. Everyone launches from and returns to the traffic circle. You run 4 minutes out and then turn around and run back. This allows the Gazelles to stretch their legs and naturally pick up the six on the return trip. We did this 4x with a few minutes of Mary and Planking between each leg.
- Mosey back to Rudy’s poop palace.
- Lieutenant Dan up the back drive to COT. Each light stop and do 1 squat and 4 backward lunges. Increasing per the usual at each light. We ended on the 9th light, with 9 squats and 36 backward lunges.
- COT
- Announcements – Thursday night load a truck at Christ’s Closet, bound for distribution in Wilmington. Sign up for the 1/30 blood drive. CSAUP coming up on 2/6.
- Prayer
- Family Photo
Peace. Redemption attained.
There’s a reason they call them that
First time Qing Flash (I know, right?) and I pulled into the parking lot to see it nearly of cars. Looks like everyone was eager to see what TWO weeks of prep for Mad Dog would bring for Ignition. Can’t blame them; if I wasn’t the Q then I’d have been at Ignition just to see if Mad Dog would stand us up twice in a row.
Warmup
Mosey to the front lot, circle and do Side Straddle Hops, Imperial Walkers, Moroccan Night Clubs, Calf Stretches, and Mountain Climbers
The Thang
Mosey to the front door benches and find yourself a partner on the way. One partner does a half lap around the center island and shares 100 Dips and 100 Step-Ups with the other partner.
Mosey to the covered walkway. The PAX do Low Slow Squats in cadence while 2 PAX at a time Bear Crawl from one end of the walkway to the other. Those 2 PAX continue LSS and the next 2 PAX go. All PAX do a burpee each time a PAX finishes the Bear Crawl.
Mosey to Rudy’s Poopy Palace and find a new partner on the way. One partner runs to the buses and back while sharing 100 Merkin Shredders, 150 Donkey Kicks, and 200 Air Presses (while on the wall)
OK, we didn’t quite do 100 Merkin Shredders. I got a few “whoa’s” and “reallys?” when I called the Shredders. After 1 round each, I called an audible and switched to regular Merkins (still 100 total rep). Those things are no joke. If you aren’t familiar. It’s a Merkin with a hands off the ground T-pose at the bottom, then 2 shoulder taps at the top. There’s a reason they call them Shredders.
Another mosey up to the covered stairs at the high school. A modified Webb with 1 Big Boi Sit-Up at the bottom of the stairs, 4 walking lunges (1=1) at the top then the long lap down the sidewalk. 2 Big Bois/8 Lunges, etc. After a few rounds, in the 4 to 6 range, we did a set of 10 American Hammers and 10 Box Cutters then made a long mosey back to the shed.
A handful of minutes remaining, head up the path back to COT and do 3 Burpees at each light post. After a few of those and less than 2 minutes remaining, jailbreak back to COT.
Moleskin
Not a lot of chatter today except the complaints about the Merkin Shredders.
Penalty Box turned 72 yesterday. The dude is amazing and if I make it to 72 and can still do half of what he does I’ll be doing alright
O-69 had his one year F3 Anniversary today. In the past year he’s dropped over 60 pounds. Every day he’s out walking and running and getting better. Great job buddy!
Announcements
F3 Blood Drive – January 30th, 9:00 to 1:30 at Five Stones. Sign up at https://www.redcross.org/ and search for F3
CSAUP – February 6th – Ruckers depart at 7:00am and everyone else at 7:30 from The Floater. Plan on it last until 11:00 or so. 2nd F at Waxhaw Tap House
Sanctuary – We are starting a new study Monday on listening to God. We study, learn, and fellowship over the Word, 🍕 & 🍺. Mondays, 7:30pm, Fellowship Hall at 6315 New Town Road. Open to all men.
Christ’s Closet – Giveaway in Wilmington this weekend in lieu of F3 10 Year Anniversary. Loading the truck on Thursday night.
Mad Dog took us out
“Uh oh. The site’s Blue Screened”
Station 1 – Mosey around the school to the teachers parking lot
- 20 sides straddle hops
- 10 Potato pickers
- Runners stretch
- Calf stretch
- Front leg swingups
Station 2 – flag near football field
- Pick rock in middle
- 10 overhead rock presses run to flagpole one and do five step-ups or jumps
- Back to middle 10 overhead rock presses
- Run to the flagpole to and do five Durkins
- Four sets total
Station 3 – building entrance
(Pair up)
- partner 1: 100 donkey kicks, 88 Merkins (repeat as needed)
- “88” comes from 1988 where Zinfandel bizarrely reference BlueScreen having a 1988 Seoul Korea sweatshirt in pre-workout post. I did have that shirt, but got rid of it a few years ago (before F3)!! How the heck did he ever come up with that?? BIZARRE!!
- Partner 2: run the loop
- Five sets total
Station 4- bottom of the hill
(Done as a team)
- 15 speed skaters (2=1), then 15 Standing side lunges
- Run the hill loop
Station 5
- Run across to bus parking lot
- 20 steps, 15 dips on picnic tables followed by one parking lot lap X 3 sets
COT
- Circle up. Everybody rolls the magic all-knowing F3 exercise ball one time
- Did all the ball said except the “15 Zinfandel titty-twisters!”
Before prayer, Bluescreen took up Zins’s “older than 1988 shirt challenge” and lifted up the outer shirt to reveal an ancient 1983 Chesapeake Light Race shirt! Zin was curious about how Blue cleans his clothes and preserves them. BS says he does not wash his clothes – the secret to long life!
NW: Providence Downs
12 Pax & 2 Pax-sniffers break attendance records in record-breaking cold!
I thought sure the cold would keep most everyone away but the Turnbuckliest or Chickeniest among us. Instead, I was astounded with returning champ Pennywise, and site FNG’s Von Trapp, Midriff, Dyn-O-Mite, & Boitano!
2nd week in NW, & Pennywise gets it – rotate around and talk to guys; figure out what you have in common.
People say not to give Posse your phone number or you will be mercilessly EH’ed. I think today proved that letting Das Boot know where you live is even worse. He pointed out where One Star lived. That’s when several told the story of him setting his pool furniture on fire (accidentally?).
But when we got around the corner to Boitano’s house, Das implied that he got more of a commitment for Boitano to join last night. But he wasn’t with us. Following Das’ lead, as the video clearly shows, he & I did monkey humpers at his front door. #NewKnock
Before we made it to the corner, Boitano was outside in his Off My Lawn jammers. He asked how much longer we had, & he went back inside to get more clothes & his 2.0, Emory, as we finished off the last 20 minutes together.
Turnbuckle stayed in the lead today as he didn’t want his fitness tracker to time out on him & potentially not get (digital) credit for this walk. On consecutive day 41, I think?
The Chicken has been quiet this past week, so I was relieved to see him this morning. I didn’t know how this NW thing was going to go, but I was hoping beginning new friendships like I have with CL would be one of the results. We’re at the point where he can answer someone else’s questions about my background before I can. A caring man who shows that he’s listening to everything you say.
Von Trapp started off a little quiet today, as expected when starting something new. But he quickly figured out what was going on and got to chattin’. Want to see you again soon in the gloom!
Midriff – always happy when we get to meet at the same AO. He brought 2/3 of his 2.0’s: Esther was doing great on her bike, while Avery was Midriff’s human ruck. Esther is lucky she got her bike back from me; if those heart-shaped pedals were the next size up, she was going home with a trunk full of nothin’.
Pennywise & I definitely had a pinch of nostalgia as Midriff’s 2.0’s were talking & running with us. The tap-tap-tap-tap-tap-tap & the stories quickly took us back to when our kids were that age. We didn’t preach to him, “Remember these times – you’ll miss them!” We don’t have to. Today showed that Midriff was fully present for these two. When you do that, there is no regret for the past. You can hold those memories with as much gratitude as you do for the present moment.
So glad to see Dyn-O-Mite out! A current rarity who promised today to be more present at F3. Boosted by our gratitude for him sharing this video, he shared this one in The Playhouse. Yes, those are onions in your coffee.
Next week at Marvin Creek.