Month: March 2023 (Page 4 of 13)

Morning of Recovery

March 26, 2023 / Hunchback / 0 Comments

The Mortimer survivors came out to Coconut Horse for QSource to share their tales of woe and show what high impact men F3 are all about. Flintstone didn’t get enough of 20+ miles of mountains this weekend and joined the ruck with Amazon, YHC, and Scrat for the hills of Heatherloch. No one ran (with a good excuse).

Announcements: April 1, 6:30am QvsQ Championships at Folsom, 7:00am PainLab workout in right field at CaroMont Health Park, 9:00am Community Foundation Run/Speed for Need. No GasHouse/PainLab at the Schiele. April 8, 6:30am OCR (Obstacle Course Race) at Folsom.

Wrapped up Extreme Ownership QSource book with the final chapter on The Dichotomy of Leadership (which the full book will be the next QSource). Cliff notes on the chapter below. Buy or download from your favorite bookstore and join us Sunday mornings.

The Dichotomy of Leadership

A good leader must be:

• confident but not cocky;
• courageous but not foolhardy;
• competitive but a gracious loser;
• attentive to details but not obsessed by them;
• strong but have endurance;
• a leader and follower;
• humble not passive;
• aggressive not overbearing;
• quiet not silent;
• calm but not robotic, logical but not devoid of emotions;
• close with the troops but not so close that one becomes more important than another or more important than the good of the team; not so close that they forget who is in charge.
• able to execute Extreme Ownership, while exercising Decentralized Command. A good leader has nothing to prove, but everything to prove.

Willink, Jocko; Babin, Leif. Extreme Ownership (pp. 277-278). St. Martin’s Publishing Group. Kindle Edition.

-Hunchback ☘️

It’s a New PainLab Record

March 25, 2023 / Hunchback / 0 Comments

With the Boot Campers off running the Mortimer and P200, 10 HIMs showed up to the Schiele with no other choice than to try breaking the Guinness Book of World Records in some of our favorite exercises. Though we failed to break any world records, six PainLab records were set in stone and will live in infamy – or until a challenger shows up to a future PainLab and breaks it.

The most side straddle hops in one minute

World Record: 132 by Fares Mohamed Shaban in Al Mahalla Al Kubra, Egypt, on 15 March 2021.

PainLab Record: 92 by Mayor in Gastonia, NC on 25 March 2023.

The most squats in three minutes

World Record: 219 by Tourab Nesanah in New York, NY, on 17 October 2022.

PainLab Record: 155 by Tube in Gastonia, NC on 25 March 2023.

The most consecutive diamond merkins

World Record: 101 by Mohamed Hesham Abdul Hamid Ali in Fayoum, Egypt on 27 July 2022.

PainLab Record: 32 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023.

The most lunges in one minute

World Record: 82 by Ali Mounir in Menofia, Egypt, on 14 March 2022.

PainLab Record: 50 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023.

The most flying squirrel burpees in one minute

World Record: 33 by Leong Man Teng in Macau, China, on 1 August 2022.

PainLab Record: 24 by Tube & Mayor (tie) in Gastonia, NC on 25 March 2023.

The most tricep dips performed in one minute

World Record: 119 by Stephen Buttler, in Shropshire, UK, in celebration of Guinness World Records Day on 17 November 2011.

PainLab Record: 61 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023. (though Nutria had the best form with 60 dips).

With 20 minutes to spare and rain pouring down, the group split in two for a few rounds of team dodgeball & then royal rumble dodgeball. Wrapped up with Mary.

Prayer Requests: Guys running Mortimer & P200, Clavin’s M, Mayor’s upcoming surgeries, Rachet’s family, Westside’s friend, Tooth Fairy’s 2.0.

Thou Shalt Not Steal

March 23, 2023 / Pallbearer / 0 Comments

Started with the Pledge 🇺🇸

Warmups-

SSH- 20

5 Burpees

SSH- 15

4 Burpees

SSH- 10

3 Burpees

SSH- 5

2 Burpees

SSH- 1

1 Burpee

Mosey to parking lot above playground – Medicine Woman had Q at Folsom for his 7 year anniversary, it was a good one. We will modify some of that Q… As one pax runs to the end of the PL all other pax stay and do reps until pax returns … Rinse and Repeat until everyone has ran.

•Burpees

•Mike Tysons.

•Big Boys

•Merkins

•SSH

•Bonnie Blares

•LBCs

•Flutters

Mosey to building straight head in front of soccer fields… All pax get in Australian MC position and hold , while we go down the line , each pax one at a time runs to designated area and back ….( Omaha ) to a shorter distance. Sorry Happy Trees !!! We all got it done 🤙🏻…

Mosey back to flag Indian style – Stole this one from Freights Q on Tuesday. I like anything that makes me keep up while when running and you have to doing this 💪🏻!!!

Cross back into parking lot with flag , stole this one from ol’ 🛶 himself . Route 66 , Mike Tysons and Bear Crawls. It was a crowd favorite 😁

Staying there we did some core work . 20 reps each.

•Big Boys

•Flutters

•LBCs

•Penguins

•Dying Cockroaches.

Headed over to the flag for the finally IRON MIKE…

Merkins – Over Head Press

Way to Push Men … Great Work 💪🏻

Announcements

CFR

QvQ

Night time relay

Blart’s 5k

Prayer Request

Gumby’s family

Broke’s Coworker who has Cancer

Stinky Bird – loan officer’s son has cancer

Ratchets’s boy

Chubs’s friend

Praises –

God is Good

Tooth fairy’s daughter

Good Health

Purple Haze – believing for good news from his Dr 🙌🏻

I took us out in prayer

Win a Panda

March 23, 2023 / Hunchback / 0 Comments

7 HIMs and Scrat ventured from Diablo Sammich to Dickson’s Animal Clinic, which was transformed into the most disappointing carnival this side of the South Fork River. A ring toss game was set up in the parking lot with a plethora of drinks found in YHC’s garage fridge. Ring or knock over a drink, it’s a keeper – sorry, no one wins a giant Panda at this carnival (or any). Miss after three tries, it’s three burpees instead (sorry Nutria).

The excitement level was so intense, five of us showed up late to the COT.

Trip Down Memory Lane

March 23, 2023 / Medicine Woman / 0 Comments

This month marked YHC’s 7th anniversary in this thing called F3. There’s been a lot of good memories along the way. Most have been from the mumblechatter and comradery between PAX during the workouts. Today I decided to take a trip back to some of the first routine exercises I remember from my early days in F3.

Warmarama:

SSH, Imperial Walkers, Gravel Pickers, Low slow squats all X10 IC

Mosey to the lower parking lot turd shack.
Thang

Here was the very first routine of my first post. Whoopee was the Q. Partner up and one partner will amrap an exercise while partner 2 runs up the steps, across the parking lot and back down the ramp. Switch up and repeat. Exercises were merkins and Australian mountain climbers. Mosey over to the amphitheater for some good ole Huckleberry inspired work. All PAX balls to the wall. Each will drop off the wall for 3 burpees and rejoin the wall until all have completed their turn. It sucked due to how many we had. Back in the day, there may have only been 5-6 present which made it a little less dreadful. Ok, let’s mosey over to the other pond parking lot. I was trying to remember who called this back then. I was thinking JJ??? Anyway, line up for Route 66. Bobby Hurleys and lunge walk in between.

while PAX were finishing up, YHC asked what the 5 cord principals of F3 were. I only heard 3 or so actually answer. The rest were too busy socializing. This continued on for the rest of the Q.

Now, we mosey up to the triangle by the cotton gin. Garfield, who we haven’t seen in years used this area a good bit. First corner 5 big boys, mosey to the next for 10, then to the last corner for 15. Lots of confusion again, but we managed. Mosey on up to the flag pole for The Pledge. I can remember early on that this was a forbidden task. We had a shovel flag. Why would you mosey a half mile just to say the Pledge? Moving along. Mosey over to the horse arena. Huckleberry claims this is likely what led up to the infamous Jacked Up Leg, but again, I’m on the memory lane theme. Line up at the bottom of the concrete bleachers for triple nickel. Derkins at the bottom and burpees at the top. Yes, you box jump up to the top. With time dwindling down and more on the Weinke, QIC called Omaha after 3 rounds and we took a mosey to the tennis courts. This memory was from the first time I posted outside of our general region. It was at Veterans Park with the Cape Fear crowd. PAX called it clipboard. I’m not sure the real exicon term, but we line up on the court. First in line calls an exercise. The remaining will perform said exercise while the first runs a distance and back. The next calls his own and we repeat until we ran out of time. It’s more like screw your buddies. Call something you hate and make the rest do it. Time is almost up so we fellowship mosey the last minute back to start. Lots of mumblechatter about instructions, poor communication, and other garbage. All I saw was lack of following directions given by Q. That being said, times up.

Announcements: Community Foundation Run(along with other activities that day, including a QVQ)

COT: Huck, TurtleMan, Westsides friend from church who was bitten by dang, Kelly Bird, Palmetto and Mortimer Runners

Praise report: Pony Boy starts a new job soon

Moleskin: It’s been a long 7 years. Lots of ups and downs, injuries, jacked up legs, unthinkable relays, completely stupid ideas, and mumblechatter. YHC has enjoyed every minute of it. Always an honor to lead you men!

MW Out!

22 on 22

March 22, 2023 / JJ / 0 Comments

YHC had committed to Q The Labyrinth a few weeks prior not realizing this would be a few days before The Mortimer. That being said, the goal of this workout was to go light on leg work and not get hurt.

A mere 66 1/2 hours from the start of The Mortimer, the PAX were ready to go at 0530. Well… almost all of them were ready to go.

Disclaimer
Warm-up
SSH IC x 22
LBCs IC x 22
It was at this point that the Site Q came in hot and joined the circle.
Imperial Walkers IC x 22

Mosey to the shelter at the Turd Shack.
Dips IC x 22
American Hammers IC x 21 (yeah, sometimes YHC can’t count and think about the next exercise at the same)
Derkins IC x 11
Dips IC x 11
American Hammers IC x 22
Hand-release Merkins x 11

Mosey to the path at the lower soccer field.
Mosey on the path to the other side of the field, there stop and do 22 Flutter Kicks (count 1 leg)
Mosey back and do 22 LBCs
The option to lunge a shorter distance was given with the 22 Flutters before lunging back.
Another round with 22 Freddy Mercury’s on the other side, return for 22 LBCs
Another round with 22 Dying Cockroaches on the other side, return for 22 LBCs
A final round with 22 Reverse Crunches on the other side, return for 22 LBCs

Mosey the outer path around the ball fields and back to the flag.

Announcements
3/22 2nd F lunch @ JR Cash which you missed if your hadn’t heard before you just read this
4/1 Blood drive in Belmont
4/1 Community Foundation Run / Q vs Q / Workout at Caromont Ballpark prior to CF Run

Prayer Requests
Runners this upcoming weekend
Flintstone’s dad
EZ Rider’s son
Ratchet’s 2.0

Prayer to take us out.

Until next time…

A little buttermilk at The Bobby with Tesla

March 22, 2023 / Tesla / 0 Comments

So YHC got up and found out we had a little rain going on today! Where did that come from? No worries, its not that bad so off we go to The Bobby! Went like this:

COP:

SSH-burpees X 5

IWs X 20

Tesla Stretches

Mtn. Climbers X 20

Over to the track for a six shooter!

10 HR merkins – lap

20 American hammers (in cadence) – lap

30 Mike Tysons (in cadence) – lap

40 squats (OYO) – lap

50 CDDs – lap

60 LBCs – lap

Over to the benches for some work

dips

Step ups

dirkins

Broad jump halfway, lunge to the other side. 5 burpees, mosey back

1st run -10X

2nd run – 20X

Time for some bear crawl slalom across the field! Tesla got 3 turns, everyone else got 2.

Center for some other work.

Chop – Chop X 10

3 minute plank to end.

Pledge.

NMM:

Simple but effective. We got with it in some drizzle and frankly no one noticed it. Funny how that happened wasn’t it? Seems that when you get focused on a task that matters you don’t let outside forces get in your way do you? That’s why all F3 workouts are outside. It matters. it can suck. But we do it. And then we move on that day and do other hard things. It’s our purpose to fulfill missions under the most adverse conditions. Right now as society we need that badly.

Tesla

The Ricky Bobby – 03/01/2023

March 22, 2023 / J2C / 0 Comments

We warmed up with jogging and light stretches. We ran to the playground to do Merkins, Pullups, and Squats.

We ran to the walls and did a Triple Nickel with elevated wall Derkins and Squats.

We ran again and added random exercises to the mix.

Broke 52

March 22, 2023 / Freight / 0 Comments

13 total on a Tuesday evening at Midoriyama for the hero WOD I created for Broke. I like to use it around his birthday.

Warmup:

SSH x 20 ic

Don Q’s x 10 ic

Let’s mosey to the field

The Thang: Broke’s WOD

52 reps of the below for his 52nd birthday

Bankrupt=Burpees(his least favorite) There was a less than stellar performance by the PAX here. I guess when you say 52 burpees right off the bat it takes the wind right out of their sail. There was lot of standing and talking by several. Hate to see it!(This part was copied from last years BB and the exact wording still applied)

Wojo-across the field and back

As poor as a church mouse=American Hammer(his favorite)

Wojo

Destitute=Deconstructed burpee

Wojo

Impoverished=Iron Mike(jump lunge)

Wojo

Poor=Pretzel crunch

Wojo

Penniless=Peter Parker

Wojo

Down and out=Dirty Hookup

Wojo

After the WOD we got in the low pank position in a line side by side with a bit of a gap between us. The pax at the end jumped up and started jumping over the other pax. Then the next pax started. So on and so forth working our way around the field. We did this for a bit then headed back to the flag.

COT:

Pledge-with some pauses suckas

Announcement-2ndF lunch happening as I do this BB, Community run 4/1

Prayer Request-We gotta a lot of folks going through some stuff. Stay strong and keep praying.

Naked Moleskin:

I spoke a little about why I created a hero wod for Broke. If you know him you probably have a good idea why I would do that. If you don’t then I suggest you get to know him.

New Route at Ground Assault

March 22, 2023 / Tiger / 0 Comments

Six runners took on a new route at Ground Assault, six ruckers also. Started with mission of F3, to plant grow and serve small workout groups for men, for the invigoration of male community leadership.

Ended with the pledge.

Announcements: 2nd F lunch today (March 22) at JR Cash at noon, Community Foundation run April 1 – a pain lab be held on site, ruck events May 19 and June 10, time laps at WWC May 19

Prayer and praise: Pillager friends with baby born six weeks early – baby doing well but still in NICU, Mayor upcoming surgery, Flintstone mom, praise with Tooth Fairy daughter, friend of Westside who’s daughter was attacked by dog, Tiger mom

YHC took us out

Always an honor

Tiger

Month: March 2023 (Page 4 of 13)

Morning of Recovery

It’s a New PainLab Record

Thou Shalt Not Steal

Win a Panda

Trip Down Memory Lane

22 on 22

A little buttermilk at The Bobby with Tesla

The Ricky Bobby – 03/01/2023

Broke 52

New Route at Ground Assault

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