Memorial Day at CrowsNest

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Crows Nest – May 27, 2019

I was not sure how many Pax would show up for a Pre-Murph event, but I planned what I thought was a gentle workout before some Pax completed the Murph.

We started off with a run with some high knees, butt kickers, etc prior to the warm up.

Warm Up
Windmill x 10 IC
Produce Picker x 10 IC
SSH x 20 IC
Sun Gods x 10 (IC) each direction
Seal Jacks x 20 IC
Hillbillies x 15 IC
Imperial Squat Walkers x 15 IC
Merkin x 5 IC
Nolan Ryan x 10 (IC each direction)
Stretches

W.A.S.H.
50 Wide Arm Merkins
Run
100 American Hammers (count each side)
Run
150 Step Ups (unfortunately the benches were moved, so we did Rocky Balboa’s)
Run
200 Hydraulic Squats

Once we wrapped up with the W.A.S.H. we bear crawled. Using the island as a place marker we performed one burpee for one tree, two burpees for two trees and so forth.

With a few minutes to spare we ran to COT for some Mary.

Mary:
Captain Thor (Big Boy Sit up x 4 American Hammers)

A special thank you for Mysterio who took us out with a moment of silence, followed by a prayer.

Aye,
Radar

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Dancin’ at the Ballroom with the topic of Mentorship

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10 bootcampers and 2 runners for a total of 12 got out of the fart sack to get better.  This morning all three Fs were in action to get better.  This morning we focused the conversation on one area which included the theme of mentorship. Discussion included:
  • Recognition that we have something to offer and we have to resist the idea that we don’t or we don’t have time.
  • Quickbooks suggest a great read “As Iron Sharpens Iron” which is a book split between the mentors and menthe’s perspective
  • We recognized the mentors show up and don’t have to be there which makes them special (unlike a parent that is always there… from a child’s perspective
Before we launched we did a little stretching… Broga Style
Mosey up the parking lot a few meters and lined up in three lines for some back and forth with run, power skip, side shuffle while the line is doing squats, mountain climbers, SSH.
Mosey to Football field to celebrate the the 28th day of the month.
  • 5 yard increments 1,2,3…reps up to 28
  • Bear crawl between 5s all the way down the field and back
  • Exercises CDDs, Squats, Seal Claps
  • Run after each cycle back to end zone and back
Mosey to wall for wall work
5 min of MARY
It was an honor to lead
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Sea Legs?

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We ran.  The end.  Actually…on a steamy May morning, myself and 4 other Pax defeated the Fart Sack King, laced up our running shoes, put on our reflective vests and strapped on our headlamps for a run at Sea Legs(also known as the Abyss).  Disclaimer was given and we moseyed.

We started behind the school and wrapped around till we hit the intersection into McDowell Park.  We did a straight shot to the rear lake then headed back to COT where I had cones ready for us in the parking lot.  We did 3x Suicide Drills, then we did 3x sprints from light post to light post.

With 12 minutes left on the clock we finished with track work in the back.

Prayers for sick and injured Pax and homeless children.  Thanks to Hauschka for the opportunity to lead!

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F3 Dads in The Fort, Lake Wylie – Taking it a step further . . .

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Several men have mentioned how they want their boys to be able to connect with other boys of similar mindset or stay out of trouble for the summer. We may see other men in the gloom and talk about our boys, but may not always have time to connect with other PAX and their 2.0 or may want to but just haven’t. This is an F3 Dad’s event as an F2 event. Here is an opportunity foryou . . .

Calling all PAX with 11-12 year old boys! As an Fellowship opportunity for you to connect with your son and with other Dads and sons in a similar stage of life, come to Wendy’s and hang out with us! (change of start of location from Allison Park due to weather).

Benefit: semi-controlled 11-12 year old boy hang out time, connection with PAX, a relaxing evening, and seeing your boy(s) connect with others.

Location: Wendy’s on 160/Pleasant/Sutton in front of Harris Teeter 

Date: Saturday, June 8 at 6:30-8:00 p.m.

Activities:

Hanging out, socialization, games, Frosty’s, and eating if you want.

We look forward to seeing you!

Straight Up!, Yoshi and Hardwood and his 2.0

If you have questions, DM me (Straight Up!) on Twitter

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Ring of Fire Edition: Pantheon

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Serendipity:

/ˌserənˈdipədē/ noun 
the occurrence and development of events by chance in a happy or beneficial way.

Had been thinking about pulling the #RingofFire out of my bag of tricks recently and low and behold, last Friday there began some chatter about this very #TBQ beatdown style I think at Slowburn??  Zima got the credit who in turn gave me the credit who in turn admitted everything is borrowed from someone else.
Dynamic warm up of running laps with buttkickers, karaoke,  and some others.
The Thang:
Set up.  8 cones set 20 yards from the center in a circle equidistant.  Each cone has exercise on it.  Do exercise, bear crawl to center, complete 10 Cinder Block Burpees, run out to next cone.  Rinse/Repeat until made your way around circle.
  • 80 CB Burpees
  • 160 yards of bear crawls
  • 30 lunge
  • 30 plank punch
  • 15 merkin
  • 30 Mountain Climber
  • 25 Carolina Dry Dock
  • 25 X and O
  • 25 Squats
  • 25 Freddy Mercury

We finished off with  6 Minutes of Mary.  Great #smoker today.  Half shell was the man and led the whole way.  Zima and I carried the water for the #soccerarm contingent

 

Aye!

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Partner Work at the Coop

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To say I was excited to lead at the Coop for the first time since since handing the Shovel Flag off to Punchlist would be an understatement.

After a brief disclaimer off we went on a mosey past the pull up bars and around the bus loop and circled up. Standard warm up with a couple things mixed in. Shoutout CSPAN for the flutter kick warmup. Also introduced the PAX to a sleeping hillbilly. Laying down on your side, just perform a hillbilly walker on one side, flap jack.

Next we partnered up for the substantive portion of the work. Starting at the bottom of the hill, we wheelbarrowed up the hill alternating after every tree, doing merkins at each tree. The blackout effect has me forgetting if it were 15 or 20.

Mosey back down the hill for a head fake by YHC. Instead of another wheelbarrow, we lunge walked up the hill stopping at each tree for 25 squats. #jellolegs

Regroup at the top for a princess tea party which consists of hand clap merkins and then a people’s chair up against your partner’s back.

A Q at the Coop isn’t complete without a trip at the pull-up bars. Hold a wall sit while each PAX does 3 pull-ups and then holds a plank. Started on the ends and wait 2 at a time. After the last one, regroup and start from the middle and each PAX does 5 knees to chest/toes to bar.

After a short mosey to COT for some abs.

Thanks for PL for the opportunity even if he was too scared to stay in town for this Q.

 

Wegmans

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Laces Out – The Bear Prep Edition

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4 men joined me today for an awesome 6 mile tour of some hills around Fort Mill. Why not with The Bear around the corner?

A disclaimer was given, as well as a safety check. We warmed up around the lot and we were off. Whenever Vuvu shows up, and I am the Q, I know I will be leading from the back. He put it to us on Tuesday and challenged the pace again today, although mainframe was the rabbit, as he usually is.

Great group today, albeit small. What I love about running is you never know who you will be spending time with and  getting to know better.  For me, today it was Spud. A true #HIM. We mostly talked about The Journey. What it has meant to him and what it might could mean for me. We realized there was a reason God had us running together today. I love that. All 3 Fs were hit.

Anchorman and Barry were missed.

This was the route-

left on Munn, right on Harris, right on Sutton, left on Richard’s Xing, right on Front, right on 160, right on Sutton

It is a keeper.

Thanks for the opportunity to lead.

RT out

 

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River District Run – Clydesdales

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21 posted to Clydesdales.  Pretty simple backblast.  We ran.  Here’s what many pax ran, but not all.

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SlowBurning a Ring Of Fire

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Great morning for a workout!  13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.

We ran past BP in front of Jimmy John’s for a bit of COP warm-up:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Merkins
  • Windmills
  • Morning Wood, OYO

The Thang

We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring.  Time for a burning ring of fire.  Each pax was to start at a cone, doing the exercise (and count) written on the cone.  Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!).  After planking up , the pax runs to the next cone.  Rinse and repeat until all 12 cones completed.  Pax were encouraged to pair up.  YHC struggled to keep up with MOAB.  Here were the exercises, in no particular order:

  • 10 Monkey Humpers (4 count)
  • 10 Hello Dollys (4 count)
  • 7 Burpees
  • 10 Merkins (single count)
  • 10 SSH (4 count)
  • 10 Mtn. Climbers (4 count)
  • 10 Bombjacks
  • 10 LBCs(4 count)
  • 10 Plank Jacks (4 count)
  • 7 Morning Woods (turkish get-up)
  • 10 Box Cutters
  • 10 Seal Jacks (4 count)

Once completed, we moseyed to a nearby wall for a little People’s Chair:

Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)

We ended with Jack Webbs.  But wait!  We got to COT with 2 minutes to spare so we did a few ab exercises.

Great work by all!  Thanks to Hootie for the opportunity to lead!

Keep it spicy,
Old Bay

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Kettlebell Rounds

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F3 Lake Wylie remembers Badger
Cannonball – May 21, 2019

I was a bit nervous coming up with a routine at Cannonball. I had never done a ‘Q’ at a place where we use weights so I pieced together a workout that would hopefully benefit chest, arm, back, leg and ab muscles. And as always I love to run during my ‘Q.’

We had a run around New River Church and then circled up for the warm up.

Warm-Up
15 Goof Balls (IC)
15 Windmill
15 Seal Jacks (IC)
15 Mountain Climbers

Run lap

The Thang

Round 1
15 up right rows (left and right arm)
15 shoulder press (left and right arm)
20 tricep press
15 kettlebell curls (left and right arm)

Run lap

Round 2
25 kettlebell swings
30 goblet squats
15 kettlebell lunges (each leg)
15 traveling swings

Run lap

Round 3
20 merkins left arm on bell
20 merkins right arm on bell
40 chest press
20 kettlebell figure 8

Run lap

Round 4
25 kettlebell American hammers (count each side)
25 kettlebell little baby crunches
20 kettlebell sit and press
15 kettlebell v ups

Run lap

We had about 10 minutes left so I decided to do some ‘Mary’ with each Pax picking a kettlebell exercise.

Circle of Trust
Royale shared some thoughts on the celebration of Badger who passed away a year to the date. He was a big Wisconsin fan and all Pax were asked to wear red.

Aye,
Radar

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