Constant Movement @ Crow’s Nest

Leave a comment

A week late… but it’s here!

(I don’t remember everything… this was my first Q without writing stuff down and just going with the flow.  The template is accurate… the exercises on the other hand, probably not)

 

Started with a quick disclaimer and some light static stretching.

Mosey to the facing the building left side of Crow’s Nest (that I don’t think gets used very often?).  Warm-O-Rama in quick succession… Windmills, Weed Puller, SSHs, Hillbilly Walker

1st Workout-

Partner up- A runs the loop and back to starting point, B completes AMRAP of the following… 1st Round- CDD , 2nd Round- Squats

Long Mosey to opposite side of building (facing front right side of building)

2nd Workout-

Exercises completed in quick succession…  LBC, Prison Cell Merkin Burpees x3, American Hammers x 20, Prison Cell Merkin Burpees x3, Flutters x20, Prison Cell Merkin Burpees x 3

Mosey to the very back loop of the parking lot

3rd Workout-

Hold People’s Chair while going 1×1 down the line, person jumps out and completes 10 Curls with 50 lb sandbag.

BTTW x 2

Return to COT by means of Indian Run with person in front carrying/trading off the sandbag

Name-O-Rama/Announcements/Prayers

Thanks for the opportunity to lead Flux!

TClap |
1

Cindy meets blackdiamond

Leave a comment

I am always looking for opportunities to push myself out of the ordinary and this was no exception, thanks to Jiffy for hosting the black diamond series of events at The Ranch, this time I put together a simple routine but hard enough to have everyone engaged for the majority of the time.

We started the day with a disclaimer with no FNG’s, then we moseyed around the parking lot for the warm up:

Windmills,

cherry pickers,

moroccan night clubs,

low slow squats,

low slow merkins

We moseyed around the side and back of school about 1/3 of a mile to meet a row of cinder blocks at the back entrance of the middle school, toy soldiers, butt kickers, high knees and NUR were included in the run.

The thang, ALL exercises had to be done with cindy:

10 man makers

push cindy 20 yards bear crawl style

10 flutters

push cindy 20 yards hairburner style

10 squats

push cindy 20 yards bear crawl style

10 big boy sit ups

push cindy 20 yards hairburner style

10 biceps curls

push cindy 20 yards bear crawl style

10 american hammers

push cindy 20 yards hairburner style

10 overhead press

push cindy 20 yards bear crawl style

10 bent over row

push cindy 20 yards hairburner style

10 triceps extensions.. rinse and repeat starting with man makers

Lots of mumble chatter, it was a crisp 28 degrees but most PAX decided to shred a layer or two of clothes since we were all sweating buckets (especially me) it was a non stop series of exercises and all PAX pushed really hard to stay together. GREAT WORK EVERYONE!! We were able to complete 2 full circuits and the third circuit we cut down on the block pushing and only did all exercises one more time:

10 man makers

10 flutters

10 squats

10 big boy sit ups

10 biceps curls

10 american hammers

10 overhead press

10 bent over row

10 triceps extensions

With about 10 minutes to spare it was time to go back to COT, we carried all blocks back to the truck, about 1/3 of a mile taking turns since we had 12 blocks and only 7 PAX.

We circled up for announcements, prayers and praises and ended our journey with a ball of men and the Q’s prayer.

Till we meet again, Tinsel out….

TClap |
1

Alcatraz Music Montage

Leave a comment

We had 4 Pax that made their way to Alcatraz for an full hour of YHC.  Perogi (visiting from Carpex), SlapShot and Uber were all Polish brothers from other mothers had some really good mumble chatter during the mosey around Runde.  YHC felt left out because my roots trace back to Hilton Head Island….So away we went.

The Thang:

Warm Up with a Mosey around Runde

COP: SSH X 50, IW X 25, Windmill X10, Merkins X 10, CDD X 10, Squats X 20, SSH X 50.

Music Montage: Bring Sally up, Bring Sally down – Merkins, Roxanne – Squats, Happy by Pharrell – Burpees (this song is awful to listen to in the car, makes it even worse to do a burpee ever time you  hear the word Happy).

HIIT – 20 secs on, 10 secs off X 8 per set

Set 1 – Mountain climbers   Set 2 – Lunges    Set 3 – Plank Jacks     Set 4 – SSH

Plank-O-Rama – 30 secs per

Plank, plank left leg up, plank right leg up, elbow plank, elbow plank left leg up, Elbow plank right leg up, Plank, 6 inches

Done

COT – Praying for healing, for new babies being born and runners at Joe Davis

 

TClap |
1

Sally Visits Bermuda Triangle

Leave a comment

We had 10 for a tour of the Campus of Bermuda Triangle.  It was my first visit to this awesome place so I wanted to take in all the sites.  Next time I will definitely explore the behind the school area we didn’t get to.

F1:

Mosey to the side of the school and circle up:  Cherry Pickers with a chain break at the top x15, imperial walker x15, windmill x15, plank, mountain climber x15, hold it, peter parker x16, hold it, parker peter x16, hold it and mountain climber x1 to even out the numbers.  Pax was lucky I didn’t go add one to each exercise (OCD anyone).

Break into two groups and indian run back to gravel path, then switch to bear crawl/crab walk indian run (this was a cluster so we moseyed to the basketball court).

Q up Sally.

Do Squas to Moby’s song Flower (when he says up you go up and down you go down).  The song almost 4 minutes long.  Pax took care of business.  Then do a lap around the gravel path.  LBC until six is in then x20.

Rinse and Repeat with Merkins (this sucks)!  Then lap again.  Hello Dolly until six is in then x20.

Rinse and Repeat with Dips.  Then lap again.  Freddy Mercury until six is in then x20.

Break into 2 teams of 5.  Do a Crab Walk and Bear Crawl Race on basketball court with prizes at the end.  The race was to close to call so all Pax received a price of 10 burpees.

I want to thank all Lake Wylie and York Pax for the welcome with open arms.  I have been doing more and more with the Lake Wylie Pax and they are a great group.  If you ever get a chance to join this group you will always get a quality beat down with great fellowship!

 

TClap |
1

Clovis-esq (Honey Badger cont., kind of, from Monday)

Leave a comment

On this cold Wednesday morning in the gloom (sub 30 temp), YHC did a quick disclaimer after no FNGs were identified and took off for a quick mosey.  Circled up for some stretching and warm-up to get the blood flowing with the following: SSH (varying speeds, but mostly double and triple speed), diamond merkins, handful of burpees, low slow squats, arm and shoulder stretches, cherry pickers, more SSH at various speeds, and mountain climbers.

Had the PAX head over to the pull up bars while YHC went back for speaker and weinke.  YHC then laid out the plan for the remainder of the time – call it ~35 min….

The Thang

  • Partner up, size did not matter but accountability and pushing ability did…so good thing we’re all able to push each other and hold each other accountable – funny how that worked out
  • Each partner would do the following so no sharing or adding but here’s where the push and accountability came into effect
  • Partners would stay together and not leave each other
  • Exercises could be broken up;  meaning, do some chin ups together, then do some burpees, then go back to chin ups, etc. until the number was met by each person
  • (Music was then cranked on, which of course started with some Slim Shady…)
  • 40 – chin ups
  • 40 – hanging from bar, knees to chest
  • 40 – burpees
  • 4 – laps together around the big loop (about 1/4 mile per loop)
  • Then 30 of the above (3 laps), then 20 (2 laps), then 10 (1 lap)

Needless to say, this looked really good on paper YHC admits, but only to the running!  Note to future self is just 1 loop (maybe 2 max), but keep the rest of the exercises.  While there were some groups that made it through the 2nd round (30s), there may have been a few that got partially  into the 3rd round / 20s.  Either way, the low temps became an afterthought and with 5 min remaining, we packed up gear and headed back to COT for a couple rounds of Mary called out by the PAX where mumberchatter ensued.

All things in COT were had and we all set off for our day.  The push, partnership and accountability we had for 45 min was inspiring as YHC heard from some of you first hand how good it was to “feel the burn” from the workout.  This didn’t necessarily come from YHC and the workout, but the push you gave each other.  And looking back to the running portion, not such a terrible idea b/c YHC did give you a “cool down” period and a chance to do some 2nd F with your partner – so you’re welcome!  HAHAHA…maybe the PAX just didn’t need so long of a cool down.

Always a pleasure to take the reigns to write the workout and look back in the backblast write-up, but always exciting to see how it shakes out once the 45 min bell rings!  Until next time…

And as a last add, this workout was inspired from #DOAH and his Honey Badger service member “Clovis” from the HB hero book.  While we didn’t get to do the Clovis workout on Monday, this workout, although modified slightly, was also a tribute to Clovis.

Shady

TClap |
3

8-week Study group on Present Perfect

Leave a comment

Image result for perfect presence gregory boyd Dates: 3/18 – 5/20

If you are looking for a for a study that is more about building a relationship with God rather than deep scriptural study then you may want to be a part of this study the next 8 week.  Please take a moment and read the reviews of the book and click on the link below to learn more about what we will dive into the next 8 weeks.

Why:  My word for this year is “Living” as in learning to live more in the presence of God. Through that intention God has placed this book, “Present Perfect”, a tool to learn more about this idea of being present with God.  After reading it, the lessons are so powerful and foundational to my life that God has inspired me to write a study manual and lead other men to experience and grow together through this concept of presence

Who: I’ve purposely not hand picked guys for this Journey because I know there are guys that I wouldn’t think of that God is calling into this study.  I’m looking for a max of 6 guys that feel called to engage in a deep way and are seeking to grow in their intimate, abiding relationship with God to join me on an 8-week journey.  This will not be a large group bible study rather rather more a practical application of God’s word.  If this is a calling that you feel God calling you too then email brianbrenner09@gmail.com or call me 804-240-1509 to secure a spot and get your book ordered from amazon (LINK and read the reviews.)  If the timing is not right for you then I would challenge you to read the book on your own time and maybe participate in round 2 in the future.

What – Study Format:  

  • In preparation for our group time together each Monday you will read a chapter of the book (about 15 pages) and review and engage study guide for that week  <LINK>
  • In our discussion, we will learn from each other what impressions the teaching had on you and the affect of the exercises have on helping you get closer to God.

When:  Starting at 5:15AM – 6:00AM on Monday 3/18 through Monday 5/20 (taking off spring break week 4/15)

Where:  TBD (only for the 6 guys to know…)

TClap |
7

Barney Fife’s Burpee Ball Beatdown at The Ballroom

Leave a comment

I’m having serious football withdrawals and wanted to try something new, so on a very cold morning, I decided we would toss the pigskin around……in the dark. I’m very grateful for the patience of all 12 PAX that came out, I’m sure they thought I was nuts for wanting to play ball in the dark.

COP

After a quick disclaimer, we moseyed over to the other parking lot and circled up for a little stretching. (toe touches, elbow lifts, leg stretches) and then:

  • 15 Hillbillies
  • 15 Cherry Pickers
  • 20 Windmills
  • 25 Side Straddle Hops
  • 30 Moroccan Night Clubs

Moseyed around the school to the bridge where we circled up again for:

  • 15 Merkins
  • 30 Flutters
  • 15 Diamond Merkins
  • 30 Dying Cockroaches
  • 15 Box Cutters

Moseyed our way onto the football field and formed two lines of PAX on the goal line. We all took turns running out to the 10-yard line and trying to catch the ball….in the total, pitch black darkness. If the ball was dropped, for any reason, everyone dropped and did 5 burpees. (It was amazing to see how quickly everyone’s passing and catching skills improved….DRAMATICALLY.) After throwing and catching the ball each PAX ran to the back of the line and began jogging in place while waiting for their next turn. After approximately 40 burpees we switched over to monkey humpers when a pass was dropped. After another 40 monkey humpers, we moseyed back up the hill to the main parking lot and circled up for a round of mary.

COT

We finished up with announcements, prayer requests, praises and thanking God for allowing us to enjoy another beautiful morning with our F3 brothers.

Thank you Short Sale for the opportunity to lead!!!

Barney Fife

TClap |
2

Keep it Simple

Leave a comment

I had planned out the workout the prior evening, but as more and more men (+ 2 FNGs) showed up I decided to simplify the workout.  Albert Einstein said “Everything should be made as simple as possible, but not simpler. ”  After the disclaimer, we jogged to the backside of Harris Teeter by following the trail of garbage truck juices freshly dropped on the payment like an early morning rain shower.

COP

SSH x 20

Imperial walker x 15

WIndmill x 15

Merkin x 10

Plank Stretches

Mountain Climber x 15

Peter Parker x 10

 

Next, we partnered up for Dora 1-2-3.

Exercises:  100 merkins, 200 Squats, and 300 LBCs

One partner ran to the end of the parking lot and back while the other partner performed the exercise above.  Switch roles when returned.

Next, we killed some time with a burpee broad jump between  the light posts.  It seem to be a crowd pleaser on Monday so I thought it would be good to see if it got the same response. We then mosyed to the retaining wall behind the service station for two rounds of dips (15), derkins (15), and step ups (20).  We finished up with a wall sit/bear crawl combination the length of the Harris Teeter building and one set of flutters.

Returned to COT.

We had two FNGs this morning.  Q who works as a engineer for a company that designs car seats.  His name “BOB” – Baby on board.  Mike who is from PA enjoys hockey. His name “Slapstick”.  TClaps to Wrangler for bring both guys out to the workout.

 

Prayers

Injured Pax

 

TClap |
6

Cannonball Party for 4

Leave a comment

I got to the AO a little early and put Tiny Tim out in a inconspicuous place so we could later let him join the party.  I also did a little sidewalk chalk art which would also play a part of today’s action.

We took a quick not so quick run down a dark road partially lite by my head lamp to the other parking lot in front of the Pre-school for our COP.  We took our Kettle bells along for the Mosey

COP
 Sun Gods (10 each direction)
Cotton Pickers x 10
Merkins x 10
Downward Dog and some Honey Mooner
Basic Leg and Arm Stretching

The Thang:  Part 1
We moseyed over to the One-Way up hill road where Tiny Tim joined the party.  We did a basic ladder – 4 Turkish Get up’s (in honor of Iced T being injured and those are his favorite) at the bottom of the hill and ran up the road (with kettle bells in hand) at which time we did 1 big boy at the top with the kettle bells and the 3-2, 2-3 and so on ladder style.  The small twist was each Pax had to transport Tiny Tim up and down the hill at least once and instead of doing the Turkish Get up’s and big boys they did dead lifts during this rep.

Part 2
On the patio I pre-wrote with my kids side walk chalk 3 exercises.
Kettle bell Jaxs
Kettle bell swings
Kettle bell squat thrusters

Each Pax wrote their name on the patio next to the exercises and we did all three exercises for 3 rounds.  1st round was 3 minutes, 2nd round was 2 minutes and the last round was 1 minute.  The goal was pretty basic, track your reps and get better each round.   Good push and dialog this morning.  These are some HIM that I am glad are in my Shield lock and have become my Guard rails.

COT

Announcements
 Joe Davis run is this weekend!
P200 is getting closer and Wolverine is Driving the Van!!!!!

Prayers/Praises
Chop Block lifted up My M
All we thankful for the ability to be able to work out and worship openly

I closed in prayer, this always gets me, as I have stated before.  I truly feel that when I close my eyes and pray He grabs my heart and humbles me to the ground.  Today was no different.  I broke down in front of my HIM and they were there to support me.  I apologized and one of the Pax told me later “There is no wrong way to pray.  The Bible says those who are emotionally brought to their knees are regarded as holy and closet to God.  Sometimes just to sit and weep with our faces on the ground is all God wants.  So thank you for being faithful this morning”  I know that am far from being regarded as holy but I am glad that I am one day closer.   I am proud to announce that I have made the decision to get Baptized and I know my Shield Locks will be their yelling to from their seats “Halleluiah Two Ferns”! 

TClap |
6

Sightseeing at The Colosseum

Leave a comment

Today was my first post at The Colosseum. So with a quick drive by and with a little help from google maps, I planned a flexible weinke that could change as we went along. Also, this was the first weinke that I memorized, so seeing some progress!

I met Jekyll at Wegman’s Chimbote convergence (officially… cant recall if we had crossed paths prior). The first thing he said to me was an encouragement, and that spoke volumes. He is definitely a HIM and a leader. Some just make a huge first impression – he’s one of those people.

Five PAX rolled up on time, and a sixth snuck in as we began to mosey. We took a quick loop around the middle school pick up lane and then headed toward the flags for our warm up.

COP
Windmills x 11
SSH x 11
Overhead Claps x 11
Tappy Taps x 7
Yoga Flow (so deep there may have been some indecent exposure, we were told)

Mosey under cover to basketball courts.

Basketball Courts

Bear Crawl across court
Al Gore in wait for six + 30 seconds at each light pole
Bear Crawl back across court
Low Plank in wait for the six + 30 seconds at each light pole

Covered Lunges

Lunge walk under cover from courts toward Dave Gibson
5 burpees at each double door (4 doors)
BTTW for 30 seconds
Lunge walk back, 5 flying squirrels at each double door.

We came upon a wall that looked perfect for a little BTTW side shuffle.

Go as far as you can and go, then back in the same direction. 

Mosey to the hill. Wait for the six.

Hill Work

Run down first hill – 10 CDD’s
Run up hill toward 160 – 10 Bomb Jacks
Run back down hill – 10 CDD’s
Run up hill toward GH – 10 Bomb Jacks
LBC’s for the six

Light Pole Suicides

From the main entrance – Furthest Four Lights
Out and back run, merkins at each light starting with the furthest.
10/8/6/4

From between GHMS and GHES – Closer Four Lights
Flying Squirrels
10/8/6/4

In all, 2.4 miles were run.

COT

Announcements
Joe Davis run is this weekend!
Omaha – Laces Out and Tempo meeting Thursday morning at 0500 at WEP for a course preview of Joe Davis.

Prayers/Praises
JWoww’s Father In Law passed last Wednesday – pray he can be the rock for his family, and that he can help process it in a healthy way with his children
Sleep training for my youngest – 3 months and she is starting to show signs of progress.
F3 – Boone is starting up. Pray it launches well and that it continues to grow the mission of this community. Pray for Double D leading that.
F3 has been a blessing and a support system unlike many we could find on our own.
Tesh was able to speak for 40 minutes without issue to a group of 100+ engineers. He says he wouldn’t have been able to do so without the training and encouragement here at F3.

We prayed and dispersed. Solid morning.

While driving home, my quads felt like they were burning. I’d say that’s indicative of a good workout. In all, it was a successful first trip to The Colosseum. A solid AO with many options to get your beat down on!

 

Thank you, Jekyll, for being  a HIM and challenging me to lead.

 

Punch List Out.

TClap |
5