Back Blasts

The Virgin Q Superset, With More Than 1Burpee and Sprint.

An astonishing 33 men arose from the fartsack to sprint holes through the thick summer air for a superset workout at the tradition for my virgin Q.

Warmup:

SSH x 15ic
Arm circles x 10ic forward x 10ic reverse
windmill x 15ic
mt. climbers x 15ic

The Thang:

Mosey to North end of PVA ( cop term, Public Vehicular Area ) for a sprint/burpee combo.

-sprint to bottom of lot and complete 5 Burps. Sprint back and plank until last man returns . Repeato until 1, upon return on last sprint, 10 burpees.

Pushup/Crunch Superset ( OYO )

Repeat 5 cycles of or 10 minutes:

– 10 regular merkins
– 10 flutter kick
– 10 wide merkins
– 10 flutter kick
– 10 tricep merkins
– 10/10 Left/Right baby crunches

Man Vs Man: Partner up for some one on one push pull resistance.

– partner one pushes shoulders of partner 2 while he gives adequate resistance from curb to curb and return, switch and repeat.
– grab hands and pull your unwilling partner back to curb, return and switch.

Suicide Sprint:

Sprint from North curb edge to first line and complete 5 merks, 2nd line, 3rd and done.

Mary:

flutter kick x 15ic
The worm x 15ic
Little baby crunch x 20ic

Such an honor to lead a group of leaders, the polar opposite of the blind leading the blind. Don’t worry, my next Q, everyone will be issued their guns. Can’t expect to get them on the first go around. Hard work everyone, and again, it was an absolute pleasure to lead. I messed up a few times and learned a couple Q lessons. Looking forward to the opportunity again very soon!

Striker

 

 

#BlenderSouth

20 Gloom Warriors posted on a pleasantly cooler morning for their Tuesday dose of fitness

Partner up doesn’t matter who, similar fitness level would probably be a good choice though.

One Kettlebell per pair

Mosey to Skyline with bell, just get it there…Work it out between you

From base of Skyline

Partner 1 AYG to top of crest and back
Partner 2 KB Swings til they return
Flapjack

P1 Run hill
P2 Squat Press
Flapjack

P1 Run Hill
P2 KB Curls
Flapjack

P1 Run Hill
P2 Goblet Squat
Flapjack

P1 Run Hill
P2 Halo
Flapjack

P1 Run Hill
P2 KB Jackknife Crunch (lay on back KB above head on ground, raise legs and KB to meet in middle)
Flapjack

P1 Run Hill
P2 Burpees
Flapjack

Rinse and Repeat til time is called

Mary:

Co-Ed- W x15 IC

Buckwheat- Low Dolly x20 IC

Gulfstream- Peter Parker x 10 IC

Moleskin:

– This morning was modeled after The Blender which is every Tuesday up at GCC which is off Exit 25 in Huntersville, it is a serious beatdown (top 2 hardest in all of F3 if @Bogey is feeling especially angry that day) that every Pax should do at least occasionally

– No matter what the exercise those bells wore me out

-Great pushing by all Pax everyone gave it their all, great performances all around

-I must give T-Claps to @Gulfstream and @Snare on using a 20 KG bell which translates to 44# that is serious stuff

-In the end we did 30 minutes at Skyline which resulted in by my estimate 8-10 trips up the hill/exercises, I don’t ever recall doing that many trips up in one post

 

Servant-Leaders

4 of Harrisburg’s most finely dressed men got up early (not early enough for El Dorado, though it appeared) to scarf some delicious breakfast and encourage one another to be servant-leaders in our marriages and families.

Here’s a copy-and-pasted version for those interested:

Verses to reference/discuss:

• Genesis 1,2,3
• 1 Peter 3:7
• Proverbs 31: 10-12, 27-29
• Ephesians 5:23
• Colossians 3:18

The 4 main needs of a wife from her husband:

1. _______________________ (COMPANIONSHIP)
2. _______________________ (SECURITY)
3. _______________________ (SIGNIFICANCE)
4. _______________________ (EMOTIONAL RESPONSIVENESS)

25 Ways to Be a Servant Leader, taken from “The Quest For Authentic Manhood” by Robert Lewis (consider which of these 4 needs is met by the actions below):

1. A servant-leader includes his wife in _______________________ the future. (ENVISIONING)
2. A servant-leader accepts _______________________ for his family. (SPIRITUAL RESPONSIBILITY)
3. A servant-leader is willing to say _____________________ and _____________________ to his family. (“I’M SORRY”/”FORGIVE ME”)
4. A servant-leader discusses _______________________ responsibilities with his wife and makes sure they are _______________________ distributed. (HOUSEHOLD/FAIRLY)
5. A servant-leader seeks the consultation of his wife on all major _______________________ decisions. (FINANCIAL)
6. A servant-leader _______________________ with commitments he has made to his wife. (FOLLOWS THROUGH)
7. A servant-leader anticipates the different _______________________ his marriage will pass through. (SEASONS)
8. A servant-leader anticipates the different _______________________ his children will pass through. (STAGES)
9. A servant-leader _______________________ tells his wife what he _______________________. (FREQUENTLY/LIKES ABOUT HER)
10. A servant-leader provides _______________________ for his family’s needs. (FINANCIALLY)
11. A servant-leader deals with/eliminates _______________________ so he can _______________________ with his wife and family. (DISTRACTIONS/TALK)
12. A servant-leader _______________________ with his wife and family on regular basis. (PRAYS)
13. A servant-leader _______________________ meaningful family _______________________. (INITIATES/TRADITIONS)
14. A servant-leader _______________________ for the family on a regular basis. (PLANS FUN OUTINGS)
15. A servant-leader takes the time to give his children _______________________ about life, which in turn gives them confidence with their peers. (PRACTICAL INSTRUCTIONS)
16. A servant-leader _______________________ the _______________________ of the home and anticipates any pressure points. (MANAGES/SCHEDULE)
17. A servant-leader keeps his family _______________________ sound and out of harmful ___________. (FINANCIALLY/DEBT)
18. A servant-leader makes sure he and his wife have drawn up a _______________________ and arranged a well-conceived plan for their _______________________ in case of __________________. (WILL/CHILDREN/DEATH)
19. A servant-leader lets his wife and children into the _______________________ of his life. (INTERIOR)
20. A servant-leader _______________________ his wife often in _______________________. (HONORS/PUBLIC)
21. A servant-leader explains _______________________ to each child in a way that gives them a wholesome perspective. (SEX)
22. A servant-leader _______________________ his wife to _______________________ as an individual. (ENCOURAGES/GROW)
23. A servant-leader takes the lead in _______________________ with his wife sound, biblically-supported family _______________________. (ESTABLISHING/VALUES)
24. A servant-leader _______________________ a small group of men who are dedicated to _______________________ their skills as a man, husband, and father. (JOINS/IMPROVING)
25. A servant-leader provides __________ for his wife to pursue her own personal __________________. (TIME/INTERESTS)

Moleskin:
Great conversation this morning, men. I speak for myself in saying that we as men, in general, do a pretty bad job of “diving deeper” with each other to discuss things of significance. I hope these conversations can continue as we challenge each other in all areas, and keep one another accountable.

Highlands 7/8/2014 Preblast #BlenderSouth

First off if you have a Kettlebell you need to bring it to this post.

Partner up doesn’t matter who, similar fitness level would probably be a good choice though.

One Kettlebell per pair

Mosey to Skyline with bell, just get it there…Work it out between you

From base of Skyline

Partner 1 AYG to top of crest and back
Partner 2 KB Swings til they return
Flapjack

P1 Run hill
P2 Squat Press
Flapjack

P1 Run Hill
P2 KB Curls
Flapjack

P1 Run Hill
P2 Goblet Squat
Flapjack

P1 Run Hill
P2 HaloFlapjack

P1 Run Hill
P2 KB Jackknife Crunch (lay on back KB above head on ground, raise legs and KB to meet in middle)
Flapjack

P1 Run Hill
P2 Burpees
Flapjack

Rinse and Repeat til time is called

But But But I did mettle yesterday…good for you

But But But I posted at El Dorado yesterday…good for you

See you there

Off the Cuff Mettle

13 showed without a Q and the following went down

Warmup

  • SSH x 10
  • Merkins x 10
  • Cotton Pickers x 10

Main Event

Something like this

  • Squat Press 15 On Your Own (OYO)
  • Single Arm Clean and Press 15 OYO
  • Halo 15 OYO
  • Standing Row 15 OYO
  • Single Arm Row 15 OYO
  • Bicep Curls – 20 two arm or 10 each arm if single
  • Skull Crushers 15 OYO
  • Pullovers 15 OYO

Mosey over to Playground for 10 Burpee Box Jumps

2nd Set

  • Squat Press 15 On Your Own (OYO)
  • Single Arm Clean and Press 15 OYO
  • Halo 15 OYO
  • Standing Row 15 OYO
  • Single Arm Row 15 OYO
  • Bicep Curls – 20 two arm or 10 each arm if single
  • Skull Crushers 15 OYO
  • Pullovers 15 OYO
  • Chest Press 15 OYO
  • Single Arm Press 15 OYO

Slowwwww Mosey to bottom of Stairs

  • Air Squats while you wait
  • Reverse Merkins up stairs
  • Air Squats at the top while you wait

Mosey to COP for Mary

Peoples Mary

  • LBC x 25
  • The Squirm x 15
  • Low Flutter x 15
  • Low Dolly x 15
  • Reverse Crunches  x 12

Moleskin

  1. Thanks for hanging with me today, that was painful and humbling no to be able to finish the workout.. suck getting old!
  2. Great work by the pax today we will have to do a better job at getting Q’s singed up.
  3. I said this before and I will say it again, I think BuckWheat and Major Pain are ready to Q
  4. Sound off Below if i left your name off
  5. Sorry you missed the Pax Tank and glad you made your way over to our hubble beat down

3 Ways Up to Top

12 men posted on a beautiful Monday morning for the descent up El Dorado. Many were surprised to hear there was some upper-body work to be done in this Frodo-led beatdown.

The Thang

Partner Up

  • Run .9 to El Dorado
  • Run Up and Down StH
  • Partner Wheelbarrow Up StH (alternate flights between partners); run down
  • Run Up and Down StH
  • Partner Wheelbarrow Up StH (alternate flights between partners); run down
  • Head inside and run up ramps to top and run down
  • Head to Mineshaft and run up and down
  • Bunny hop up mineshaft and run down
  • Return to Sth
  • Rinse and Repeat

Moleskin

  • Great work by all the PAX. This didn’t look good on paper and it wasn’t any fun in reality #ThatsThePoint
  • TClaps to Chowder and Col for setting the pace
  • There was considerable mumblechatter about nearly spilling merlot, seeing spots, and not feeling very well.
  • Keep EHing other PAX. If you can handle this workout, the others get easier. Just ask Law Dawg and Chowder
  • Speaking of Law Dawg….I don’t think he’s missed an El Dorado yet. Isn’t it time for him to Q one of these? I believe July 21 is open.
  • We need Qs for several posts. If you’ve been coming to F3, it’s time to Q. Don’t let the Qs fall to the same core group; step up, sign up and lead a workout. You don’t have to lead from the front, you just need to organize it; so don’t let the excuse “Other guys are in better shape than me, how can I lead?” get in the way.

3 Paths Up

Join us on Monday for an El Dorado beatdown.

Find a partner of similar speed

  • Run .9 miles to El Dorado
  • Run up StH; run down
  • Partner wheelbarrow up StH (alternate flights with partner); run down
  • Run up StH; run down
  • Partner wheelbarrow up StH (alternate flights with partner); run down
  • Run Up and down ramps
  • Run Up and down mineshaft
  • Bunny hop up mineshaft; run down

Rinse and repeat

 

Concord – Pack your bags… We’re headed to Atlantic City …

 

Warm up
Toe Touches
Cotton Pickers 12x
Side Stretches
SSH 15x
Merkins 8x

The Thang
Each pax grabs a 25lb gravel sack, carries and uses it in the exercises for the following variation on Monte Carlo – Three stations (legs, arms, core) with four exercises each. Each exercise has an assigned card suit (hearts, spades, diamonds, clubs). With a deck of cards (2’s, 3’s, 4’s, 5’s taken out), When pax arrive at station, one card is randomly picked. Carry out two sets of the exercise according to the number and suit on the card. Draw a joker, then draw another card and double the count (its your lucky day). Run to next station and follow through until it’s time for mary.

How did we do?

Leg Extensions – 26x
Goblet Squats – 20x
Lunges – 88x

LBC’s – 32x
Crab-ups (undulating bridge formation with gravel bag in the saddle) – 18x
Mason Twists – 44x

Merkins – 12x
Overhead Press – 32x
Curls – 67x

Run with Bag 1.5 miles

Mary
1 minute Plank
Slow bicycles (four count) – 30x

Moleskin
Coolest morning since Spring – maybe explains the good turnout (for a Saturday).
Great to see Liger back again, and we were honored with Nail’s first Saturday appearance (shudder to think what would happen if he had a whole hour to Q us – nah, that’ll never happen on a Saturday)
CUJO! ALPHA BEAST – Leading the sled team around the grounds. His gravel sack was screamin’ trying to hold onto him.
Glad everyone survived running through the mulch forest (only it ain’t mulch yet. It’s a 4 inch carpet of splinters covering roots and gopher holes – fun fun fun! run run run!) and down the 9 ft drop without any wipeouts (was just waiting for it to happen though. Maybe we should go over the disclaimer again…)

People are starting to talk about the Fall USMC Mud Run. Don’t be left behind on the porch.

Please remember Shelly in your prayers…

Everyone rose to the occasion. Good job, guys. Thanks for giving me the opportunity to Q.

Until next time in the gloom…

Cupid

Are those rides still open…?

What was such a happy place just hours before turned into a silent sweat fest on this fantastic 5th of July.  YHC was glad he’d gone back in time to pull one from the archives due to AO still in full festival mode.

Warm Up

Down hill to pond to loosen up

SSH x 15 IC

IST x 15 IC

Mtn. Climbers x 15 IC

Back up hill for more fireworks.

The Thang

With the AO covered in rides, tents, and who knows what else, the call was made to keep us close to home.  As a result, the following fun ensued…

5 Burpees
10 Box Jumps, 5 Burpees
15 Incline Merkins, 10 Box Jumps, 5 Burpees
20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
25 Dips, 20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
30 Air Squats, 25 Dips, 20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
35 LBC, 30 Air Squats, 25 Dips, 20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
40 SSH, 35 LBC, 30 Air Squats, 25 Dips, 20 Jump Squats, 15 Incline merkins, 10 Box Jumps, 5 Burpees
35 LBC, 30 Air Squats, 25 Dips, 20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
30 Air Squats, 25 Dips, 20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
25 Dips, 20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
20 Jump Squats, 15 Incline Merkins, 10 Box Jumps, 5 Burpees
15 Incline Merkins, 10 Box Jumps, 5 Burpees
10 Box Jumps, 5 Burpees
5 Burpees

2 line Indian Run to Library w/ fellowship mosey back to pick up those left behind and circle up for Mary.

Mary

Crunchy Frog x 20 IC

Butterfly Sit Ups IC   What the heck happened there?

Low Flutter x 20 IC

Rosalita x 20 IC

And Bull took us out with…you guessed it…the J-Lo.  (Not what anyone was expecting but a welcome change coming from Bull)

Totals – without the CFO to confirm even though he did stop by coffee…

75 Burpees
130 Box Jumps
165 Incline Merkins
180 Jump Squats
175 Dips
150 Air Squats
105 LBC
40 SSH

The Naked Moleskin

  • For the sake full disclosure, YHC went back 9 months and snagged this from a Gamma led workout when I was unsure of AO availability.  After being told park would be clear, I went in search of a 10:00 PM Plan B just in case and came across this dandy.  Wasn’t around for the 1st running but the BB always stuck with me.  Sure didn’t disappoint and glad I had it.
  • Not any mumblechatter today…seems most, including myself, were looking to hang on and keep breathing.  Colonel Mustard would have been proud.  #sufferinsilence
  • Good to have the newly named Shock and Monet out with us and FNG Arron Hudson.  Strong push today.  Keep coming back.  It starts to suck a little less after a good while…
  • Thanks to Constitution for keeping me in check.  Iron sharpens Iron.  I apologize for the excessive flying sweat…
  • Kuddos to Oz and White “Snake” Bronco for figuring out how to share socks. I’m convinced F3 men are some of the most intuitive men out there and you two are proof. That is strong.
  • Sun Dial has the Q Monday at Endurance.  Be there for a 3rd F discussion.

UQ, IQ, we all Q

Looks like we need to start voluntelling Qs down the road.  10 strong posted at MCP in perfect temps and low humidity… great opportunity to get after it, but we’ve got no Q.  Did Gump fartsack another Q?  Nope, just none signed up. No problem, we got this.  Let’s roll.

Warm-o-rama (Chowder)
Mosey to concession stand parking lot
– SSH x 19 IC
– Imperial Storm Trooper x 19 IC
– Merkins x 10 IC (hey! YHC didn’t call recover – get back down in plank!)
– Mountain Climber x 19 IC

The Thang
Matlock takes the Q
Indian Run (2 lines) to football practice field
Line up on center line with a partner
AYG to light post (each partner head in opposite direction)
10 Burpees
AYG back to center line
20 LBC
Repeato x 4 (5 sets total – head opposite direction each time)
Plank when finished

Everyone head same direction
Lunge to light post
Jump squats x 20 OYO
Lunge back to center line
Jump squats x 20 OYO

Chowder takes the Q
Mosey to side of school
Plank walk rails from parking lot to corner of school
Repeato in the opposite direction
Grab some wall in the alcove
People’s Chair x 60s
Donkey Kicks x 19 IC
People’s Chair x 75s (mix in L/R leg up)

Mosey to hill toward front of school
The ruck-master in Gulfstream wants to plow through the underbrush… instead, line up for:
Quadraphelia x 3 make that 5
Plank at bottom when finished (L/R arm up)
Bear crawl up hill
Plank at top
Merkins x 10 IC
Fast 10 count from El Toro

Mosey to picnic tables by cafeteria
Incline Merkins x 10 IC
Decline Merkins x 5 IC
Incline Merkins x 8 IC
Decline Merkins x 4 IC
Incline Merkins x 6 IC
Decline Merkins x 3 IC
Incline Merkins x 4 IC
Decline Merkins x 2 IC
Incline Merkins x 2 IC
Decline Merkins x 1 IC
Dips x 10 IC (for Buckwheat)
Another fast 10 count from Gulfstream

Mosey to parking lot
Grab a parking spot line for (obviously)
Burpees x 5 OYO

Mosey to main parking lot (Jail break after half way)

The PAX’s Mary
– W x 15 (Dutch)
– LBC x 15 (El Toro)
– Reverse Crunch x 20 (Shazam)
– Low Dolly x 20 (Buckwheat?)
– Squirm x 20 (Gulfstream)
– Crunchy Frog x 15 (Octane – if anyone touches before finished; 5 more)
– Crunchy Frog x 5 (Octane)

The PAX’s Moleskin
– Great job fellas!  Way to push strong and keep working
– Tclaps to @Matlock for jumping in a getting us going with a tough leg set (wow, that got the legs burning!)
– Thanks to the PAX for taking on Mary.  Now that you’ve got a taste of it, sign up to Q a beat down.
– Speaking of sign ups – get in for the Mud Run; deadline is July 15.  It’s awesome, you’ll be glad you did it.  Details in the News link of the daily email.
– Safe travels to the Skybrook crew – enjoy the beach!
– Congrats to @Shazam on the new gig – they’ve got themselves a great man and leader.