A Feast for Crows

Great weather, great group of PAX, and an overall great morning.  Excitement filled the air because it was the “official” launch of the “Crows Nest”, Lake Wylie’s newest AO.  We had 7 boot-campers and 1 runner (Kenyan) who was already out running before we got started.  After a super-quick disclaimer, we took a short mosey around the school and circled up.


Nothing too fancy today.  I had a lot of different exercises planned for the workout, so we did a random number of the following to get the back stretched out and the blood flowing a little.

  • Windmills
  • Cherry Pickers
  • Imperial Walkers

The Thang

I had a nice match game prepared for the PAX this morning.  I can’t say it was a totally original idea because the crux of the game I stole from a previous bootcamp lead by Witch Hunt.  In any case, it was fun, and as usual, I modified it a bit for better or worse…

It consisted of 3 sets of ten disc cones arranged in a triangle (think bowling pins) and placed on a grassy field also in a triangle.  As we moved between each point of the triangle we would Bear Crawl between the short “sides” or Sprint the long “side” of the triangle. Each of the 10 cones in each set had 1 of 5 different pairs of exercises taped to the bottom.  The idea was to flip over 2 cones, if the exercises matched, we performed 1 set of the exercise and removed the cones.  If they didn’t match, we did both exercises, flipped the cones back over, and made our way to the next set of cones. We continued this process until we matched and performed all of the exercises or until time was up.

Below is the list of exercises that were taped to the bottom.  I can’t say I remember exactly how many we ended up doing, but it could have been a lot worse if it wasn’t for Q-Bert and his ridiculous memory that worked way to well this early in the morning.  Needless to say we completed the “game” with about 8 minutes to spare so we did everything at least once and repeated maybe half of them twice.

  • 15 Burpees oyo
  • 50 Seal Jacks oyo
  • 50 Plank Jacks oyo
  • 50 SSHs oyo
  • 20 Mountain Climbers IC
  • 15 Flutters IC
  • 25 Merkins oyo
  • 30 Dips oyo
  • 25 CDDs oyo
  • 50 LBCs oyo
  • 20 American Hammers IC
  • 25 Jump Squats oyo
  • 15 Lunges (each leg)
  • 10 Crab Cakes IC
  • 10 Donkey Kicks oyo

We moseyed our way back to the parking lot and filled the remaining 5 minutes with BTTW, which we held while each PAX did 2 Burpees and returned to the wall.  Upon completion we circled up for Ablab to finish out the last couple of minutes.  We managed to get through some Hello Dolly’s, Dying Cockroaches, and I’m pretty sure something else I’m forgetting 🙂

That took us right up to 6:00AM so we circled up for CoT.


  • P200 this Friday!
  • Brew Ruck 002 on 3/31


  • Prayers for the P200 runners this weekend.
  • Praises/Prayers for Sparkle’s friend, he has been battling stomach issues and had underwent surgery recently, the surgeons found a redundant colon that they were able to utilize for his recovery.  Quite the miracle!
  • Prayers for Royale and his busy and stressful work week… as well as all the PAX and their families as they go about their day today.

Until next time…



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Competitive Cones at the Poopdeck

It was a cold morning by the Lake, so when 5:15 hit we got right to it. Disclaimer was fully disclaimed then we went straight into a set of 17 SSH to get the blood flowing.

Mosey around the parking lot then

  • Crab walk into COP (30 yards ish)
  • 13 crab cakes
  • 11 windmills
  • 23 MNCs
  • 5 Finkle swings (R), 5 Finkle swings (L)

All the sets were prime numbers, for no reason other than it feels good not to do things in multiples of 5 every now and then. Also ,the Finkle Swing is a great warm up for the hip-flexor and it works on developing balance for the PAX. Plus, its funny to see everyone trying not to fall over. We need to work that into the rotation more.


The Thang

PAX moseyed over to the boat ramp parking lot, narrowly avoiding an encounter with the Crazy Cat Lady and her Mercedes of doom. 11 cones had been set up at the far end of the parking lot, about 100 yards away from the start. One of the best motivators for a good workout is competition, so we split into two teams. On each team P1 would go retrieve a cone and bring it back. While P1 was running, P2 and P3 planked. On the bottom of the cone (so you don’t know what you are choosing) was an exercise and count that had to be completed before P2 could run for the next cone. Also, there was a exercise on the top of the cone (clearly visible when the cone was selected) that the non runners had to do while waiting for the next cone. For example, P1 brings back a cone and everyone on the team does 30 merkins. Then, while P2 is running, P1 and P3 do high knees in place until P2 returns. Here were the cone pairings:

  • 40 SSH in cadence / American Hammers
  • 30 Monkey Humpers / Freddie Mercuries
  • 20 Diamond Merkins / LBCs
  • 30 Sumo Squats / Lunges
  • Dealer’s Choice! / Mario Punches
  • 15 Seal Team Sit-Ups / Elbow Plank
  • 1 lap around the parking lot / shoulder taps
  • 25 Burpees / Overhead Claps
  • 30 Merkins / High Knees in Place
  • 25 Mountain Climbers in cadence / Calf Raises
  • 13 Donkey Kicks / Dying Cockroach

Team 1 (YHC, Peg, and ©) pulled the “run a lap” cone on the first selection and played catch up for the rest of the competition. The game came down to a final sprint between Peg and Olaf for the winning cone. Peg had the cone in hand but fumbled it. Or perhaps it was stripped by Olaf. Either way, the victory cone was sprinted back, leaving Team 2 (Olaf, Iced T, and Qbert) as the victors. All PAX did the final cone together, which ended up being the 25 Burpees.

After a 10 count or two, we partnered up and did wheelbarrows along the columns at the Bowl and Bounce shops. Get to a column, both PAX do 2 merkins then wheelbarrow to the next one. Flapjack. Had to audible halfway through and switch the merkins to 2 squats.

Head to the wall for some people’s chair with 7 LBCs each. BTTW with 2 Burpees each. Rinse repeat.

Ended the morning with a little Mary, courtesy of the winning team.


Announcements, Prayers, & Praises

  • Listen to the Roundtable on F3 Houston and Big Wheel. What can we do to better prepare for emergencies in the gloom?
  • Iced T’s M is recently out of work – prayers for peace and a new job
  • Qbert’s M and a recurring stressor in their marriage
  • Sleep and adjusting to the new normal in house Homebrew


Always a fun time getting after it with this crew. I really love how everyone embraced the competition and went all out. Thanks Peg for the opportunity.

Stay Classy,


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Tires and props at the deep

Thankful for the opportunity to lead a one hour Q at the Deep, 16 PAX decided to get better in a perfect weather saturday morning. Some PAX pre run not knowing what was coming.

Quick disclaimer  and welcomed one FNG (Cosmo)

We started the warm up with a 2 minute run around the parking lot, circled up and started with the following in cadence:

20 Windmills

20 Low slow squats

20 Moroccan Night Clubs

10 diamond merkins

10 wide arm merkins

20 regular merkins (lots of mumble chatter here, not sure if PAX were complaining about the merkins)


Quick explanation of the workout, we had 4 station/corner setup,  we split into groups 1 to 4 and one group went to each corner, a lap around the parking lot was the “resting” time between stations.

  • First  Corner: (sledgehammers and tire)

10 rosalitas

15 big boy sit ups

20 Sledgehammer swings (10 each side)

25 American hammer (one side count)

  • Second Corner: (dumbbells)

10 two arm triceps extension

15 two arm biceps curls

25 triceps dips

30 Carolina drydocks

  • Third Corner: (large tractor tire)

5  Tire flips

10  Deep squats

20 lunges (10 each side)

30 calf raises

  • Fourth Corner: (battle rope)

10 diamond merkins

15 wide arm merkins

20 regular merkins

30 battle rope wave

With about 32 minutes into the workout we moseyed to the hill behind the baseball field, we bare crawled to the top and crawl bear to the bottom with 5 burpees at the top, rinse and repeat 2 times, our FNG Cosmo was feeling the merlot coming out but luckily he recovered. We run one more time to the top of the hill and grabbed a curb for some triceps dips and a needed 10 count recovery time. We moseyed down the hill and a wall crossed our pat so we people chaired while each PAX did 5 monkey humpers starting from the ends working our way to the middle of the crowd, we did a quick recover followed by balls to the wall while each PAX did 3 burpees starting from each end towards the middle, not sure why Flux’s face was so red (he was in the middle of the pack)  with about 10 minutes left we moseyed back to COT and circled up for some ABS work, clockwise each PAX  chose their favorite exercise for 10 reps each,  great way to finish the workout.

We did a headcount and namearama, we welcomed FNG Cosmo and a 4 year F3 veteran Olaf who moved from Lake Norman to our area.

We prayed for our families, our kids, our jobs and were thankful for our F3 community and the support and strength that brings to our lives.

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