Tinsel’s Utensils rolled in the Deep

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Great morning to bring all the props out, we had 17 PAX (4×2.0’s) kids have become “regulars” at the deep, we also had the visit from EZ rider from the Gas House Region.

We started with a slow mossey around the parking lot followed by the warm up exercises led in part by 2.0 Sonic:

Side Straddle Hops

Moroccan night clubs

Windmill

Weed pickers

Low Slow Squats

Mountain Climbers

Low Slow Merkin

As with most of my regular Q’s I had setup stations with different exercises on each station, in this case they were about 40-5- yards apart, we divided the group into 4 teams to conquer the 4 stations:

STATION 1

USE WEIGHTS 

-> 10 man makers

-> 20 biceps curls

-> 20 bent over row

-> 25 overhead press

-> 30 triceps extension

Bear crawl to station 2

STATION 2

-> 10 diamond merkins

-> 20 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Crawl Bear to station 3

STATION 3

-> 10 burpees

-> 10  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Bear crawl to station 4

STATION 4

-> 30 LBC’s

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

-> 20 slam ball to ground

Crawl bear to station 1

Once all teams have finished all station we circled up for Royale to pick one of 3 cards that will give us the next exercise which consisted of a modified jack webb, I have used this webb twice and it’s best known to some of Lake Wylie’s pax as the Vin Diesel webb :

1 KneeKhtar N’Diaye (kneel down on both legs and get up, alternating legs) – 4 squats

Progressive to

10 KKND – 40 squats

It works your quadriceps on every single move, lots of whining during this set of exercises, next time I’ll bring extra smoked Gouda cheese for the whine.

We couldn’t  finish one of my workouts without the visit of the famous Captain Thor:

1 Big Boy Sit Up- 4 American Hammers

Progressive to

10 BBSU – 40 AH

Again lots of chatter during this one and one complained about his only Ab muscle being ripped apart after we finished,  but he certainly got better at ABS. We followed it with some stretching superman’s for about 1 minute.

With all the FiA ladies rolling in we had to go back to COT but we still had 5 minutes to spare so we finished our bootcamp with some Mary.

COT

We talked about the invergence and convergence coming up on September 6th and 7th.

Prayers for injured PAX, friends and family that are going through a difficult situation with their health and our families in general.

Great morning and great group of PAX, everyone got better!!

Thanks O’reilly for the opportunity to lead.

Tinsel Out

 

 

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3

Quagmire – Cake Walk around Rivergate

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COP
Mosey
Shuffles
Karaoke
High Knees
Butt kickers
Gasers

Mosey to Home Depot lot and search for my chalk hopefully before sprinklers wash it away

Bear Crawl 10 lines (parking spaces)
Broad jump back
Run Lap

Partner up
Wheel barrow 10 lines
Switch
Run Lap

Side Plank Step right 10 lines
10 Partner Leg raises (partner pushes legs down)
Side Planks step left back

Power skip 10 lines
10 Partner derkins (legs on partner back)
Power skip back

Crab walk 10 lines
10 Partner dips (Dip while partner planks)
Crab walk back

Mosey to Fountain

AMRAP-1min each
Step ups
Box jumps
Irkins

AMRAP-30sec each
Step ups
Box jumps
Irkins

Mosey to COT

15 Airbornes each leg

15 LBCs

15 burpees earlier in the COP/Workout

Talked to the men about Fear and how it keeps us form being our best self. It keeps us from our biggest victories. Fear keeps us from getting better. 

We should have nothing to fear since Sky Q has given us everything including eternal life through  his son. With that fear removed, our focus should be on honoring the one that paid it all in all we do and the victories and achievements will be endless……because we are fearless!!

  • Prayers for CMS schools back in today
  • Prayers for Ms and 2.0s
  • Prayers for Twister and Duck Dynasty IR
  • Thanks for the Q  Jedi/Mile High. Awesome group of PAX!!

Cake Boss out!

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Splashing around the Yard TripleLindy

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It’s probably good thing that the Yard is billed as moderate. We had 3 pax on Q and everyone took a turn at the title. It was ab a squad central. We moseyed around the parking lot before moving into some left over right and reverse stretches, ssh, Imperial and HillBilly walkers (all IC). We moseyed to the basket ball courts then came back to some people’s chairs while I relayed some inspiration from my recent trip to the Grand Canyon. We had Lt. Dan show up to the end of the basketball area, more moseying then do some Doras featuring squats, biblgboys, and LBC. Mosey wall sit with the rest of the story. Calf raises, merkins and inclined version. Mosey. COT for more ssh and a couple others. Not bad for no prep work.

TripleLindy out

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1

Monotony is a Choice

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16 energetic pax posted to the 4th installment of Minnow Pond.  All veterans, all had been warned in advance of need to warm up. So Disclaimed was super short and then it was game on.

The Thang

Run to playground at WEP.  First to arrive start doing Burpees until Six shows up.

Extended plank sequence while YHC delivers instructions.

Pax run one .6 mile lap around WEP on path at crisp pace. When pax arrive back to playground:
Pull ups x10
Derkins x20
Gorilla squats x30

Rinse & repeat lap/exercise sequence AMRAP for remainer of workout.

Short stint of Mary at playground while Six finishes final lap.

Run back home

COT

NMM

Great effort by the pax, pushing themselves and pushing each other.  Total laps ranged from 3 to 5, depending on pace.  Total of 3.5-ish miles plus 50 pull-ups, 100 Derkins & 150 Squats for those who maxed out at 5 laps.  No one left without needing to wring out his shirt.

Shady’s mission at MP is to push the pax, both in terms of pain and pace.  Objective with today’s Weinke was to make sure pax of any running pace could participate without the Six falling behind or leaders catching too much of a break.  Seems like it worked.

Running laps and doing the same three exercises can become stale…kinda like many parts of daily life.  Sometimes it might be the work routine, other times it might be family life or exercise or church or anything.  I don’t deal well in maintenance situations or situations that become routine.  When I’m stuck in those places without much ability to change, I can be tempted to make poor choices to escape the mundane or to “spice” things up.  Jester can draw a bead on me quite easily at these times.  BUT, there’s ALWAYS a #choice.  And the first choice is how you see the situation.  Seeing it as “monotony” is a choice.  Someone else might see the work routine with envy, because they want a job.  Someone may see the family routine as a dream, because they live alone or can’t have children.  Someone may see exercise doldrums as a joy, because they’re injured or disabled.  So, when routine starts to weigh on your spirits, remember that you have a choice to see the routine in ways other than drudgery. And maybe a different choice will help keep the Jester at bay.

Thanks to Shady for opportunity to lead.  Looking forward to many more mornings at MP!

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Q v Q 2019

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It is with great pleasure that I am able to announce: the second annual installment of Q v Q is coming this October.

It will be modified slightly to increase the number of HIM in competition. Face kicks will abound as we have eight great Q’s lined up to make YOU better.

Scoring Criteria:

Creativity

Best Use of the AO

Level of Face Kick (AKA Difficulty of Beatdown)

Each PAX attending the workout will score each Q based out of maximum score of 5 points per category (15 points max). The winner will be determined based off of the higher total between the two Q’s.

On the last Wednesday of the month, the four Q’s to advance each week will face off in a ‘menage a quatre of pain’ with each taking on one 10 minute session

Schedule

October 2nd – Jiffy vs Sasquatch (this match up was too good not to repeat)

October 9th – Geronimo vs Shady

October 16th – Cha Ching vs Dirty Harry

October 23rd – Harry Caray vs. Youts

October 31st – The four advancing Q’s from each week will have one 10 minute session each to prove their worth as Best Q.

Format 

YHC will lead the PAX in a standard, warmup lasting 5 minutes. The rest of the time will be split into 10 minute blocks and one of the Qs takes the first 10, the second taking the next 10, the 1st Q has to opportunity to respond, and finally the 2nd Q has their opportunity to respond.

The Q that arrives earliest that morning will get to choose if they go first or second.

After the 40 minutes are up, the PAX will quickly vote, we will carry the 1, and determine a winner.

The winner of each week will also have the pleasure of providing a backblast for Funhouse’s appeasement.

Trophy

These Qs will be competing for a prize that will be on display each week during Q v Q at The Coop.

Q’s are subject to change. Any changes will be communicated by YHC.

May the odds be ever in your favor!

Punch List Out.

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15

Millstone jumps out of the blocks

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Backblast disclaimer: Strap yourself in because this is going to be a bit more detailed than my normal backblasts so this can be used for future reference as this AO gets off the ground…

5 gathered for the kick-off of The Fort’s first IR friendly AO.

  1. YHC gave a short disclaimer of “don’t get hurt more and MODIFY as needed”.
  2. YHC then took a quick inventory of current injuries so special attention could be addressed and quick weinke adjustments could be made in my little squirrel brain.
  3. Partnering and picking up the 6 were enforced out of the gate, and throughout, as this AO is also heavy 2ndF focused.
  4. If max heart rate is 220, we’re aiming for 50-60% for those keeping track b/c we want to get heart rate up so you break a sweat, but given the injury you may have, don’t overdue it and pay attention to your body.

I would encourage all future Qs and future attendees to pay mind to the above.  I think this will also support those headlock guys you’ve been working on forever (old, young, big, small, etc.) because the IR workout will/could require heavy modification, “you do you” mentality, but definitely 2ndF friendly to wet the FNG whistle for what F3 is all about.

After the basics were covered, we took off in a #slowsey fashion (slow jog / fast paced walk / you do you but pick up 6) over to the Founders bank parking lot for warm-up.

Warm up included:

  • front and backwards big arm circles 10x / direction
  • 10x windmills
  • 10x cherry pickers
  • back stretching led by Drop Thrill given his back injuries (which I liked this b/c it gives an IR guy a chance to do a stretch or exercise that helps them)
  • 10x squats, merkins, lunges (Boss Hogg modified the merkins for superman hold due to his IR shoulder)
  • More arm and shoulder stretching, quad stretches, hamstring stretching
  • Core work: 20 LBCs, 20 flutter, 20 freddy

I would say encouragement and incorporating IR stretching and warm-up exercises that cater to IR PAX is key here.  I also think that extra stretching and Core work are key to a good warm up for the IR crowd but paying attention to what the IR PAX can do and ensuring you are attentive to their injury.

Next we moved on to The Thang!  #Slowsey over to the small park where the #Millstone monument is located, only to find out many of the PAX didn’t know this existed so they got a history lesson as part of their #DRP.  PAX were then instructed to:

  • At own pace, up and down set of stairs 3x (or AMRAP for the 6)
  • #Slowsey to benches by the park where you did one or all of 10x dips, 10x/leg step ups
  • #Slowsey to small parking lot for core work 25x double count LBC
  • More back stretching and hamstring stretches while on the ground
  • #Slowsey down the sidewalk all the way back to Millstone for 20 calf raises (3x in all different calf raise directions) and/or 40 plank jacks
  • Rinse and repeat
  • Changes in the small parking lot for core work included 25x flutters, flipped over for superman and release 4x rounds, 10x gas pumpers or crunchy frogs depending on what you could do

As the PAX circled down the hill and faced Main St., the lovely aroma of BBQ took YHC’s attention to take everyone up Main St. to Pucker Butt where we did 30x squats, 30x merkins, 30x LBC (merkins were replaced with more core or more legs for Boss Hogg #Lucky).  Back down the hill and over to COT for some Mary.

Mary consisted of 10x American Hammers, 20x LBCs, 20x Flutters, and Protractor for the remaining min or two.

PAX then numbered off and name-o-rama.  YHC asked for immediate feedback from the PAX and the biggest takeaway for me was: pay attention to who’s in attendance, adjust as needed, make sure someone is with the 6 for encouragement / 2ndF….and if all else fails, have fun and most of all, don’t get hurt!  Had a great time, can’t wait for next week, we all broke a good sweat thanks to the push and the humidity.  Let’s keep this rolling and send me ideas, FNGs, don’t wish for guys to be on IR but if they are, send them our way!!

AYE!  Shady

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19

Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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Coupons of Rock

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Had a total of 12 plus myself to attend a beat down with Coupons. I wasn’t feeling all too well today after seeing the Doctor yesterday. So my goal was to help with form and to push the PAX to getting a good proper burn while using the right form.

The Thang.

I had 7 different stations

I had the group count off by 7’s to determine which station was their start point.

#1 (The Counter) was 5 station suicides with burpees at each cone. Once the group at this station completed this is what made the PAX move to the next station.

#2 Lateral Raises to Center. This was hard for most due to size of pavers being used. So it resulted in different various shoulder exercises. All focusing on the shoulders.

#3 Colt 45’s (lots of mumble chatter here) yes these pavers were larger than station #2. Just like the bicep curls of 21’s. This was a 15 rep  bicep curl count going from arms down to 90 degree angle with elbows in. Followed by another 15 rep curl from 90 degree to paver to chest. Then lastly 15 rep count full bicep curl. Hence the 45’s. Once you hit 45 you started back again till moving to next station

#4 Burp Merican. This was a Burpee that increased the number of Mericans per each rep. So your first Burpee when down in the Merican you completed one. Then the second Burp you did 2 Mericans, and so forth.

#5 Alligator Merican with Bear Crawls. You started out doing the Alligator Merican from point A to point B. Once you made it to point B you Bear Crawled back to point A. You continued this until moving to next station.

#6 Elf on the Shelf. You started with a paver on one side of you. Grab the paver on that side while keeping it on that side basically made a rainbow motion brining paver to other side. Touching the ground, then bring back.

#7 Center Chest Raise. Grab paver in hands with palms/wrist facing up. With elbows locked go from waist to 90 degree angle (Shoulder/chest height) straight out. Squeeze then slow let down. working the lower chest.

The PAX completed the first round. I had them circle up around me and had Story time. I talked about my past a little and about what the past can do to you. Give you excuses, push you, or hurt you. That you shouldn’t use the past to determine your failures but use it to better you and make you a better person. Push you. After the short talk I sent them for round 2. I hope that little bit helped because I didn’t hear as much mumble chatter and saw a different fire under all the guys out there. It was an honor to Q at the Poopdeck and share a little about myself.

Ended with COT.

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0

Do more pull-ups

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6 Pax came out to the Abyss to answer the age old question, how do I get better at pull-ups?

We started off with a mosey around to the track for COP (MNC, produce pickers, squats, windmills, merkins, burpee x 10 each)

As site Q, I see it as my duty to jump on the new trends, so COP was followed by a mosey around the AO, down Tryon, and back to where we started.

The Thang
A Two Ferns inspired “Nicole” WOD. AKA AMRAP pull ups and lap around the track for 20 minutes.

The big hill was pretty slick, and a teacher was on the paved hill unlocking the gate, so YHC audibled back to the shovel flag for a quick DORA
Pax 1: 200 merkins
Pax 2: run to island, 10 squats and back to relieve Pax 1

Finished with some Mary and COT.

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2

Mega Tight Mile

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I had the pleasure of Qing the High Intensity workout at Shipwreck this morning! 10 pax accepted the challenge and I wanted to make sure to deliver what they signed up for. We did a variation of a merciless mile, but this one was different…It was a Mega Tight Mile.

We ran down to the track and COP lasted about 15 sec just to give instructions. The HIT workout is only 30min so we got right to work!

Mega Tight Mile looked like this: 4 cones placed around the track at each cone you stop and do work!

Lap 1: 10’s

10 Burpees

10 Plank Jack Merkins

10 Tuck Jumps

At the end of Lap 1 you completed 40 reps of each exercise.

Lap 2: 20’s

20 Ski Ab’s (Counting only middle)

20 High Knees with a Twist (High knees but touch opposite elbow to knee…basically a standing Freddy Mercury)

20 Front Back Jumps (Jump forward, Jump Backward)

At the end of Lap 2 you completed 80 reps of each exercise.

Lap 3: 30’s 

30 Mountain Climbers (Double Count)

30 Plank Jack Shoulder Taps (As you do shoulder taps your legs spread apart while holding plank)

30 Squat Jumps

At the end of Lap 3 you completed 120 reps of each exercise.

Almost Done Finish Strong!!

Lap 4: Time Challenge

To finish our Mega Tight Mile I challenged the Pax to give it all they got!

For the last lap all you have to do is run!…but the catch is if you don’t finish your lap in under 2:15 you owe us 20 burpees!

Lucky all the pax are mega tough so everyone fished in under 2:00min so no burpees were done.

Instead we finished the workout with some ab work

In Cadence 10 Box Cutters, 10 V-Crunch.

Congrats You did  it!

After completion we met up with the Moderate Workout guys for Name-o-Rama, FNG naming, and Prayers a praises.

Shout out to 3 FNG’s QT, Airwolf, and Bartman

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