Ultimate Burpee Frisbee

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Usually I cannot make The Deep on Saturdays due to my work schedule but I had vacation this week and O’Riely hit me up to Q it.  The Deep is usually the more light hearted of the F3 workouts due to the 2.0’s that show up so the challenge is to not only Q an hour long workout but one the doesn’t send the 2.0’s home crying.  I have in the past whipped out my frisbee in my Q’s but have never had a half hour game of Ultimate Frisbee but with this great AO I finally had my chance.

COP

In Cadence-SSHx30/Cherry Pickersx10/Tha Windmillx10/LSSx10

Co-Main Event

The first half of the workout was in the dark so I kept it in the parking lot with an exercise routine I found on the F3 Exercise list called the Billy Madison.  Since we were at a school it seemed appropriate.

12xCDD’s/12xBig Boy Sit-Ups/12xSquats/12xDonkey Kicks/12x Lunges/Bear Crawl for distance-Lap around School(Lap was too long so I shortened it to the parking lot in between rounds).  We never made it through all 12 grades due to time.

Main Event

Ultimate Burpee Frisbee! The rules are the Ultimate Frisbee rules with a F3 catch.  If the frisbee hits the ground both teams must do 5 burpees.  This penalty was reduced as the game… and the burpees went on.  The team that scored only had to due 5 burpees and the scored upon team had to do (at first 10 Kraken Burpees but that penalty was reduced as the game progressed). Team 1 won the match 3 scores to 2 and claimed bragging rights.  The Pax seemed to enjoy the game despite doing around 125 burpees.

Announcements- The Nesse is coming!  Lake Wylie’s first ever CSAUP will be dropping on October 26 at 6AM starting at TheDeep.  Come help our new region celebrate!  Special thanks to the men of TheFort for their support in this endeavor as they are the ones who started the region. Prayers for cancer and heart problems with some members of the Pax’s families and always prayers for this crazy but awesome world we live in.  Thanks O’rielly for the opportunity to lead.  Peace!

 

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Avast Ye Scurvy Dogs! All Aboard the Ship of Pain at Crow’s Nest…Argh!

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Once again it was me pleasure to deliver the Monday morn beat down to the land lubbers of Lake Wylie…enough pirate talk…We have 15 join YHC for my 22nd Q of 2019 (two over my goal of 20 set back in January).  I’m nursing Ragnar knee (combination of IT band and my 49.5 years of age) but two advils and onward!  Here’s how it went down:

Warm-o-rama:

  • Short mosey through the parking lot to circle up
  • 15 Imperial walkers, IC
  • 10 Weed pullers, IC
  • 20 SSH, IC
  • 20 Moroccan night clubs, IC
  • 20 Chinooks, IC
  • 10 Balance merkins, IC (extend opposite arm and leg at the top of the merkin

The Thang – part I

  •  Partner Dora – 100 merkins, 200 squats, 300 LBCs

The Thang – part II

We counted off by 3s for a rotating 3 station beatdown; groups stayed together, planked for the 6 before taking a lap and moving to the next station:

Station 1:

  • 25 SSH OYO
  • 20 Flutters, IC as a group
  • 15 Derkins OYO
  • 25 CDDs, OYO
  • Plank for the 6 then take a lap to station 2

Station 2:

  • 10 lunges per leg
  • 10 WWII Sit ups
  • 10 tricep hammers per arm with 20lb dumbell
  • 10 diamond merkins

Station 3:

  • 15 Medicine ball jump squats – 10lb ball
  • 10 Burpees
  • 20 LBCs, IC
  • Bicep curls, 10 per arm, 25lb dumbell

The Thang, Part III

  • Wall squats – end pax run out and do 3 vertical jumps, all they got
  • Balls to the Wall –  end pax run out and do 5 merkins

Icing on the Cake:

  • 15 Freddie Mercurys, IC
  • 15 Crunch Frogs, IC
  • 10 Crab Cakes, IC

Moleskin

Announcements:

  • All LW week day workouts moved up 15 min to 5AM to accommodate the impending hell that is the closure of Pole Branch rd for 6 months
  • The Nessie – LW CSAUP 10/26 – teams of 3 for 10 miles of running and pain stations – get your teams ready to compete for 2nd place (behind the team of Survey Says, Stagefright and YHC)

Prayers & Praises

  • Praise for Qbert and the M have begun the adoption process!
  • Prayers for safe travel and healing of the injured and sick
  •  Gratitude

Thanks to all the PAX for coming out and for Iced T for letting me Q!  Always energizes my body and soul!

Wolverine

 

 

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Postal Route

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With the opportunity to Q Minnow Pond I knew I  needed to bring the pain and increase the intensity.  With everyone gathered and watch at 5:14, I gave the disclosure and at 5:15 we were off.

Ran from Confederate Park to the FM Post Office, meet in the parking lot and do burpees until the six is in.  The plan is running the roads behind the post office with exercises each corner.  The roads make a square and 1 exercise 10 reps at each corner.

1st lap – Elliott Street – merkins

2nd lap – Leroy St – Wide arm merkins

3rd lap – Hill St – Monkey Humpers

4th lap – Oak St – CDD

5th lap – Elliott st and back to COT

Not a lot of talking with the official 4.36 miles.  Everyone was accelerating and the AO is the type of site that will push you but also offer a lot of encouragement.  We are all at different paces in our acceleration, but doing a little more than you did the day before is showing acceleration.

Don’t let the site and distance scare you away.  Push yourself to try something new and just like every site, there are always Pax to push, encourage and pick you up.  Just like in life, we are all in different places and phases, and we can encourage one another to be better in our house than we were the day before.

Thanks Shady for the opportunity to Q.

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15 Runners at Honey Badger

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Warmup: 28 SSH – I usually begin every workout this way; looking at each pax as we count off a couple rounds.
The Thang: A mosey to the track for some hard work.

800m Indian Run
100yd Indian Bear Crawl
600m Indian Run
100yd Domino Broad Jumps
600m Indian Run
100 Partner Plank Claps
Rinse & Repeat

We got through 1 full round and the 2nd round of Broad Jumps. Before leaving the track we stretched a bit and the mosey’d to C.O.T. 10 LBC’s and 10 Flutters got us to 6am.

We totaled 3.3 miles and we all got better. Except for DH, he may have injured his back trying to jump further than Punch List. I hope it’s not serious.

Prayers for pax on IR and Offspring’s health, praise for Straight Up’s family having a great weekend.

READ YOUR NEWSLETTER – changes to Saturday’s AO’s and be watching for a convergence preblast.

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Chutes and Ladders (not really…)

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8 posted at The Armory and may wish they hadn’t.  I joked that I had done Demented Uno too recently (Friday at The Hive) so I had to come up with a new game.  Chutes and Ladders is what I threw out on Twitter.  Sadly, I couldn’t come up with a way for that to happen.  This was the best I could do.  More of a Pyramid of Pain.

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

 

 

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5 Chillin’ at The Tomahawk

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I love watching the video from this workout. Everybody’s beat. Uhaul can’t remember the date, Drone forgot how name-o-rama works, and a lot of sweat dripping.

I started us off with a mosey around the big block. Once we got past the school we stopped at every light pole and did an exercise. Some SSH, some Squats, Some Merkins…the basic warmup moves. Once we got back to the parking lot (.5 miles later!) we circled up and did some moves while 1 pax jumped off to do the battle rope. We used this pax as our timer. They were to give it their all for as long as they could go while the others did an exercise. 1st up was Curls, then Overhead Tricep Extensions, then Goblet Squats, then I forgot what they did while I was on the battle rope.

Next up we did a round of Kettlebell Swings. 30 seconds and then move the the left to swing somebody else’s bell. Bells ranged from 10lbs to 30lbs.
After the Swings we played a little game of Pass the Dutchie. I don’t know why it’s called that but I think that’s what Assassin always called it back in his Armory days. You sit and pass the the bell clockwise for a minute and then reverse the course. Again, bells ranging from 10-30lbs.

We did some Lunge Walks (with the bell) and some Sprints (without the bell). We did some more Overhead Tricep Extensions and we did some more Curls. We also ran a few more small loops. We totaled 1.32 miles which is probably more than expected for a KB site but the pax rocked it out! We ended with C.O.T. and we prayed.

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Celebrating Shield’s 49th @ Footloose

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Warmup: 49 SSH
Party: 7×7’s = 7 rounds of 7 counts of: Monkey Humpers, Incline Merkins, Peter Pointers, Merkins, LBC’s, Squats, SSH
Happy 49th Shield! pRespect!

Next we mosey’d up and down Confederate St, Indian style. We finished on the far side of Southern Sugar. There we did a wall sit while the 2 ends broke off to do 2 burpees. Another mosey later we were at Fort Mill Church of God running up and down their stairs. I like to call that the Smithers Stair-climb because the first time I did it was when Smithers was on Q. It hurt me back then so I knew it made me better. I try to incorporate it into every Footloose Q now.
Around the corner we found another set of stairs that a few of us ran up and down twice. At the top we circled up for a round or 3 of Mary. Another slow mosey got us back to C.O.T. We prayed.

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Launching the Snake Pit

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YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO.  It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit.  After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.

COP – Corner #1 – low slow squats x15

Corner #2 – Side Straddle Hops x 20

Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a                                     10-count hold

Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count

PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.

In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side.  In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.

While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off.  Exercises built on one another a la pearls on a string, to the mid point anyway.

10 goblet squats

10 goblet squats, 20 hammer curls

10 goblet squats, 20 hammer curls, 30 tricep extensions

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell)

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings

50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

30 tricep extensions, 20 hammer curls, 10 goblet squats

20 hammer curls, 10 goblet squats

10 goblet squats

Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press

Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls.  Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.

With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for:  20 flutters with the KB press and 15 LBC’s with the bell.  At that point, it was 0600 and work was complete.

Announcements were made, prayers and praises were offered and YHC led us out.

Special thoughts are with Alright Alright Alright as his ankle heals.

Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.

Honored,

Cyclops

 

 

 

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Hill Street Blues

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YHC was tagged as the Q for one of the baddest Saturday AO south of MacDougal where a downpainment is expected and typically is given. Smuggler (Site Q) tagged me with a partner but things went awry with that HIM so I tagged Double D to join me and a plan was made.

Late Friday, DD got the opportunity to choose a #Concentrica based choice. We face these all of the time. It usually goes something like this “Well honey, I already promised (insert male friends name here) that I would be there for (insert something relatively important although not really here).” However, Double D is an accelerating HIM who contacted me and said “I’ve got a bigger name on the other side of this choice!” It was the right call and YHC is confident it paid dividends with his M and 2.0.

Interestingly enough, I received a text from Gears at exactly the same moment. Gears, a longtime Pax of the Fort, has been a leader in many different areas over the past 7 years. More importantly, we don’t get to see each other enough. Expansion created many different options at the Fort and our paths just don’t cross enough. I quickly tagged him and his response was “I have a plan, it will probably suck”. Boom!

The Thang

Weather: high 50’s. Had to choose between short vs long sleeve. Short sleeve was chosen

Disclaimer

Mosey around the park

IW x 15

Windmills x 10

Merkins x 12

Men Climbers x 20

Squats x 20

Mosey to parking lot

Dirty McDeuce (4 rounds – IC – 12 reps)

WAM

Flutters

Monkey Humpers

Full lap around the park

CDD

Big Boy sit ups

Squats

Full lap

Diamond Merkins

Hello Dolly

Lunges

Full Lap

Merkins

LBC

One legged stretch (for me basically)

Indian Run full lap

Handoff to Gears

Crazy 8s on hill (this did suck FYI)

CDDs x 8 and LBCs x 8 at the bottom

Bombjacks x 8 and Some Squat Sequence that Gears just learned x 4 at the top

Rinse and repeat for 25 minutes (I said it sucked)

Mosey home

 

Moleskin

  • Prayers for marriages
  • Fishsticks turns 50 on Thursday
  • Prayers for the Pax dealing with injury, pain and suffering
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Bite size tennis ball family

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A nice and cool morning turned into something a bit warmer about 3 min in.  9 PAX took the DRP and after a quick, and non-energetic into as called out by Jekyll, YHC jumped out to a quick mosey.  Stopping in front of the elementary school entrance, we circled up for a warm-up.

SSH x25, windmills x10, low slow squats x10, imperial and hillbilly walkers x10, merkins x10, and finished off with some stretching: lunge stretches including runners stretch and hamstrings as well as some downward dogs and honeymooners.  Enough with the stretching and off to The Thang!

Ran over to the parking lot in the back where the basketball hoops are located and grabbed a tennis ball out of the box.  Everyone was instructed to put their family’s initials on a ball (M and 2.0s) as this was going to be carried around by them for the morning for an extra reminder of why they’re trying to get better.  Family is always going to be with us and to get that extra push or to be mindful of what’s important, the tennis ball fam was going to tag along for the ride!  3 stations with written exercises were located throughout the parking lot.  Instructions were to run to the sheet of paper and do the exercise at the top and the run back to the center where the music was located for 1 burpee.  Then back to the sheet for the next exercise, back to the center and so on.  Once all the exercises were done from the 1 sheet, the PAX were told to run back to the center and finish with 5 burpees.  Then onto the next sheet until all 3 sheets had been completed.

Sheet 1:

  • 10 hand release merkins
  • 20 knee tuck jumps
  • 25 CDD
  • 30 lunges (total)
  • 50 plank shoulder taps

Sheet 2

  • 40 ski jumps (double count)
  • 30 squats
  • 60 calve raises (out/reg/in – 20 each)
  • 20 diamonds
  • 50 SSH

Sheet 3

  • 25 merkins
  • 40 mountain climbers (wrote single count, we did double)
  • 30 american hammers (double count)
  • 30 plank jacks (double count)
  • 50 LBC

Some exercises were done in cadence at sheet 3 to keep the PAX together.  There were a couple instances when we returned closer to the music where Pusher gave us some karaoke solos from the early 90s rap and beastie boys jamming….it was delightful.  Since we had a few min left, it was a race to sheet 1 where first place picked one exercise to do (Jekyll for the hand release), 4th place to sheet 2 with the selection (L Train I think with the squats) and second to last to sheet 3 (Hardwood maybe for the mountain climbers).  (and this is why you don’t wait until the weekend to write a back blast b/c I can’t remember Tuesday!)

We scooped up the sheets and headed for COT for a blinding name-o-rama, announcements, and TAPs.  Tennis ball families were retained by the PAX for their own usages.  Appreciate the call over to the Colosseum as YHC has been overdue for a Q.

Shady….AYE!

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