Author: Blank Space

  • A Classic Beatdown

    Brought to you by Gemini. YHC fed Gemini all F3 backblasts, and asked that it generate a “classic F3 beatdown”. Here’s what the bot came up with:

    1. The Welcome & Disclaimer (0600)

    Start at the shovel flag (courtesy of Nancy Lopez).

    • Disclaimer: “I am not a professional. You are here on your own volition. Modify as needed to avoid injury. Are there any FNGs?”

    2. Warm-O-Rama

    Mosey from the flag to the traffic circle or the top of the Amphitheater.

    Circle up and lead these In Cadence (IC):

    • 20x SSH (Side Straddle Hops)
    • 10x Imperial Walkers
    • 10x Don Quixotes (DQs)
    • 10x Arm Circles (Forward and backward, to prep the shoulders for the Cage)
    • 10x Merkins
    • The Andy Dufresne: Reach for the sky, touch toes, transition to downward dog, swoop into a cobra stretch.

    3. The Thang Part 1: Amphitheater Dora 1-2-3

    Stay at the Amphitheater.

    PAX pair up. The team works cumulatively to hit the total rep counts while one partner acts as the timer.

    • The Pacer: Partner 1 runs down the Amphitheater steps to the bottom and back up.
    • The Exercises (Partner 2 does these until Partner 1 returns, then Flapjack):
      • 100x Derkins (Decline Merkins): Feet on the amphitheater seats.
      • 200x LBCs (Little Baby Crunches)
      • 300x Squats (or Jump Squats)

    4. The Thang Part 2: Cage Match

    Mosey out of the Amphitheater and head over to the Vita Course / Cage area.

    Because upper-body pull strength varies wildly among the PAX, a time-based rotation keeps everyone moving without anyone getting stuck staring at a bar.

    Divide the PAX into groups of three for a Cage Triple Check:

    • Man 1: Pull-ups (AMRAP). If they max out, they hold a Dead Hang or do negatives until the Pacer finishes.
    • Man 2: Dips (using the nearby parallel bars or benches) OR Carolina Dry Docks.
    • Man 3 (The Pacer): Bear crawls 20 yards out to a designated tree/cone, stands up, and backwards runs (Bernie Sanders) back to the Cage. (for some reason, most PAX decided to modify the bear crawl into a lunge for this one)
    • Rotate until every man has done all three stations.

    5. The Thang Part 3: Carillon Step 11s

    Mosey back to the grassy area directly in front of the towering Carillon steps.

    11s on the Steps: The reps at the bottom and top always add up to 11.

    • Bottom of the steps: Hand-Release Merkins.
    • The Transit: Run up the Carillon steps.
    • Top of the steps: WWII Sit-ups. WWI sit-ups in honor of the carillion being a WWI memorial.
    • Flow: 10 Hand-Release Merkins at the bottom, run up, 1 WWI. Run down, 9 Merkins, 2 WWIs… continue until you reach 1 Merkin and 10 WWIs.

    6. 6 Minutes of Mary (6 MoM)

    Mosey back to the Shovel Flag to close out the hour.

    We decided to stay on top of the carillion to enjoy the sunrise.

    Lead the PAX through core work, all In Cadence:

    • 20x Freddie Mercuries
    • 15x Hello Dollies
    • 20x American Hammers

    Reverse bear-crawl down the steps.

    6b (YHC improvization to kill time): Bear Crawl around the circle (or run around the circle until others are done bear-crawling).

    7. Circle of Trust (COT) at the flag.

    • Count-O-Rama: Count off the PAX.
    • Name-O-Rama: Hospital Name, Age, and F3 Name.
    • Announcements: Batteau Convergence
    • Prayers / Intentions: Praying for Sippy’s grant.
    • Take us out: YHC leads a short send-off.

  • 321 Drum Show

    12 HIMs showed up to an AO where tree-choppers are scheduled to arrive at 7am. Respectfully, we moved our cars to the road and relocated the virtual flag.

    According to the guy in the truck who asked us to move, here’s what went down at Dogpile on 3/21:

    YHC thought it would be a good workout to have everyone line-up and carry the person similar to our size, but YHC learned that such exercise has been banned since 2016. so we just did a regular mosey to the field.

    COP:
    Helicopters x12
    Ukrainian Soldiers x12
    Imperial walkers x12
    World’s greatest stretch x3
    Merkins x 10

    Mosey to the tower for a “Rolling Mary”
    3+2+1 of Freddie Mercuries, Flutter kicks, WW2, WW1, box-cutters, while rolling in between each rep, until we reach the tower.

    Tower circuit:
    6 Calf Raises
    3 Incline merkins on each step going up
    Bear crawl around the tower
    3 decline merkins on each step going down modified incline/decline merkins 3+2+1

    6 calf-raises

    Mosey to the Amphitheater:

    2 squats 2 single deadlifts on each leg, up to the top

    2 american hammers, down to the bottom.

    Shadow Boxing:

    2 jabs+1 cross, both sides, 1 min

    2 jabs+1 undercut, both sides, 1 min

    Mosey to the cage:

    Quad-check? Four rounds of:

    5 jump squats

    4 jerkins

    3 pull-ups

    Mosey down to the bridge, and 6 calf-raises on each step going back up.

    Mosey back to the roundabout. 2 mins of mountain climbers, merkins, hand-release merkins.

    COT, Announcements, Prayer Requests

    YHC appreciates the HIMs patience as YHC tests out various work-out combos. Some sad prayer requests were sad today, and we ended with a prayer for the family of a girl whose cancer spread to her brain.

    Twenty-one Pilots resounded in the AO today:

    Stressed out

    Heathens

    Heavydirtysoul

    Car radio

    Holding on to you

    Overcompensate

    Migraine

    Message man

    Shy away

    Tear in my heart

    Trees

    Drum Show

    Lane Boy

    The Judge

  • 12 in 12 with 12 to 12 for 12

    TWELVE HIMs showed up in 12 degree weather to do a bunch of 12-rep work-outs to the 12th album of Taylor Swift for YHC’s 12th wedding anniversary.

    If you’re not nosy to know more, that pretty much summed it up.

    But if you’re interested to know what the hibernating earth worms saw at 6am today, here’s what went down:

    COP at the wind tunnel – timed to “Father Figure” and “Cancelled”:

    — SSH x12

    — Helicopters x 12

    — Ukrainian Soldiers x 12

    — Imperial Soldiers Walkers x12

    — Mike Tysons x 12

    — Merkins x12

    Mosey to the grass circle.

    We did 10 sets of 12 bear crawl + 4 freddie mercuries + 4 flutter kicks, 4 V-ups

    Mosey to the cage.

    We did a “chaotic” triple check – 6 rounds of 6 jerkins + 6 pull-ups + 12 squats

    Mosey to the grass circle again.

    12 rounds of 4 jump squats+4 merkins+4 swimmers

    Mosey to the amphitheater.

    Each HIM picked a workout to do for 12 reps each. some of the ones I remembered were (flutter kicks, V-ups with arm circles, merkins, chair pose?, run around the amphitheater, and upchuck’s favorite: burpees)

    Jump squat up to the grass circle.

    Indigenous run around the circle, and then back to the flag.

    Then we ended with 2 minutes of stretching, followed by 1 minute of silent reflection of people we are grateful for in our lives, as we lay in “have a nice day.”

    Numerama, Namerama

    Announcements:

    • Grateful for HIMs who went to the Bridge today
    • Grateful for HIMs who signed up for Breaking Bread this month
    • Flatline is called upon to serve an 11-month term in the Army
    • Frozen Triangle on Feb 7

    Sippy Cup took us out. Coffee at Libbie Market.

  • 30 miles a week!

    3 HIMs emerged from the gloom this morning for a beat down. YHC is thankful that fartsack did not win this morning like it did last week!

    Although YHC had a whole work-out planned, another HIM requested to Q today.

    According to the broken light post on the lake, here’s what went down:

    Mosey down to the lake for COP

    Dead man hang

    Helicopters

    Imperial Walkers

    Merkins

    Light post roullette: at each light post, do 3 merkins, 3 WW2s, 5 squats. YHC did not count the light posts, unfortunately.

    Take the long route to mosey back to the flag.

    Hitchhiker has a new year resolution to run 30 miles per week, so this Q helped achieve his goal for this week. Glad to hear that Fireman Ed is making progress in weight gain in his remission recovery! Other mumble chatter included portadash app, the sketchy neighborhoods in southside, and reminiscing on Suntrust employment and nearby restaurants.

    Annoucements:

    • Bridge – Jan 24
    • Frozen Triangle with Ruck option

  • Black Ice!

    4 HIMs conquered the allure of the fartsack this cold wet morning. 2 HIMs wanted to do a joint-friendly walk, and the other two wanted a beat down. According to the patches of black ice by the carillion, here’s what went down:

    We ran towards the circle, and ran around once before heading to the brick/concrete areas.

    COP: Helicopters, arm circles (forwards/backwards), imperial walkers, ukrainian soldiers, copperhead squats, merkin, flutter kicks.

    Run two circles in the concrete area,

    Up incline merkins 10, dips 10, down incline merkins 10

    WWIIs, American Hammers

    Then we did a series of Back/chest/abs cycles:

    — superman, hand-release merkins, freddie mercury

    — angels/demons, merkins, V-ups

    Ran 2 circles around concrete.

    Ran up to tower, jumped up and down steps 10 times, followed by a series of balls to the wall and squats.

    Ran down to the concourse, and circled twice.

    Broga-lite: downward facing dog, upward facing dog.

    Some leg stretches.

    Joined back with the walkers, numerama, namerama.

    Hitchhiker took us out.

    Chatter included topics of YHC’s new siding business, Hitchhiker’s new app, as well as our childhood experience with parents who tried to power-guide our growth/development/education.

    Hoping for more WDog-ers in the next few weeks! 🙂

  • Two roads diverged in a yellow wood

    Two PAX arrived on this wet day. YHC was 1-min late, so the other PAX had already left to do his own circuit. According to the street lamp that went out at 5:40am, here’s what happened by the amphitheater:

    COP: Helicopter, arm circles (forwards and backwards), Ukranian soldiers, Imperial walkers, Copperhead squats.

    Merkins x35, Superman x 1min

    Cue music-driven ab excercises – flutter kicks, freddie mercury, LBCs

    Algore for 1 minute

    Arm lifts with traffic cone x 3 sets

    Bear crawl + SSH through half of the traffic circle

    Mosey to stage – 3 sets of BTTW, merkins, and belly-down starfish

    Mosey to Cage – 15 pull-ups and 10 Jerkins

    Mosey back to the field – 20 squats, 15 hand-release merkins, 30 merkins

    Both PAX reconvened at the field for some fellowship, and YHC took us out, asking the Lord to help us remember his love for today.

  • Full moon + Dora =

    Three brave souls dared to conquer their weak bodies at 530am in the light of the bright full moon. According to the stones on the ground where the portajohns used to lie, here’s what went down:

    COP

    helicopter

    arm circles

    imperial walkers

    Ukrainian soldiers

    dead man hang

    copperhead squats

    Merkins and Back’ens:

    merkin

    superman

    close arm merkin

    phelps out of water

    hand release merkin

    Starfish stretch

    Mosey to tower, where we encountered the Dora curse. Dora turned us in to bears, and we have to complete 350 ab exercises (she later increased it to 400 😲)

    dora curse

    400 ab exercises while partner bear crawls to top, touch tower, run down

    After breaking Dora’s curse, we moseyed to Logland for some lumberjack training.

    log carry x12 x2 rounds

    log lifts x12 x 2 rounds

    Plank as you wait for your turn

    Moseyed back to the field but was stopped briefly when we turned into bears again, having to bear crawl around the roundabout, before heading back to the field with some lunges and ending with 2 minutes of overhead clapping to celebrate our victory from the bear curse.

    COT: numerama, namerama

    Florence came out of his cop mobile to say hi to us. We’re glad to hear that he is doing good work to restore peace in our city. He says that he misses F3 but hopes to make it out one day and also encourage others to join too.

    YHC took us out. Glad to have Senka out again from NC!

  • Another Missing BB

    Here’s one from August that was posted in Slack instead of WordPress —-

    Stonks and YHC posted and Stonks stepped up to the Q #VQ

    Moseyed to the bottom of the amphitheatre for COP. which comprised of stretches (not sure of names). 

    then we ran around the neighborhood and circled back to the tower for some alternating merkins and run-around the tower. followed by alternating planks and run-around the tower. 

    we then moseyed to the cage for some alternating russian twists and pullups. before moseying back for stretches and prayer.

  • No Mosey for You!

    YHC got a chance to experiment with the concept of a “No Mosey Boot Camp Q” today, with the wet grass, dirt, and spiky pinecones to provide feedback on YHC’s performance.

    COP: helicopter, don Quixote, deadman hang, SSH, Ukrainian soldiers, Imperial Walkers

    Triple check #1:

    [Merkins x 10, Angels/demons x 10, flutter kicks x 10 ] x3

    bear crawl from tree to tree, with 10 squats at each tree.

    Triple Check #2: [hand release merkins x 20, flat Side straddle stretch (aka FSSS) x 20, WW2 x 20 ] x3

    Traffic Cone:

    cone swings 10x on left, then 10x right

    side lateral raises using cone on left, then right – 10, 8, 6

    curls on left, then right: 10, 10, 10

    End with some stretching and deep breaths to enjoy the beautiful fall day.

    Numerama, Namerama, Thanking God for his grace even today.

     

  • Hydration helps (Reprise)

    YHC showed up to a very well hydrated WDog. Since YHC missed Sippy’s respect Q on 9/13, today’s #VQ will be a reprise of Sippy Cup’s respect Q at Dogpile (modified to accommodate YHC’s physical abilities):

    COP: 10x don Quixote, 10x helicopters, 20xarm circles fwd and rev.

    Mosey to the top of the carillon for a series of animal crawl 4 corners with 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl and crab walk to corners. Round 2 and 3: mosey to corners.

    Mosey to the stage and the pile of large logs behind it. Did alternating 40 log lifts along with 50 SSH.

    Mosey to the cage. Did 3 series of 3x pull-ups, 20 american hammers, 15x alternating shoulder tap-planks.

    Mosey back to the field. COT and prayer.

    Happy quinquagenarian birthday week Sippy!