Bear of a Time

The weather report was absolutely miserable, mid-30’s and pouring down raining, so we were all pleasantly surprised that it was rain free for the duration of the 45-minute workout and the morning felt great because of it.

We had a newer guy there I had never met before, Duck Dynasty, so I gave a disclaimer and told everyone to glove up and off we went.

Fast mosey with some Toy Soldiers along the way and some shuffles followed by a quick lap around the track before circling up for a quick CoP.

  • Windmills x8
  • SSH  x25
  • Peter Parker x15
  • Downward Dog/Honeymooner stretch
  • Tempo Merkins x10
  • MNC x20

I did this workout last time I Q’d the Abyss and we didn’t quite get through it, I was hopeful that with the colder weather and a faster CoP we would have just enough time and I was right.

1st Routine – Paula’s up & down the hill/road at the back of the school

6 cones placed about 30 paces apart going up the hill each with an “up” exercise and “down” exercise on them.  We would move 2 cones forward and 1 cone back until reaching the top.  Our method of movement was always via Bear Crawls 2 cones forward and Crawl Bears 1 cone back.  Once we reached the top/cone 6 we started over and performed the “down” exercise on the cone, which were the same exercises in reverse order.

  • Cone 1 – True Americans/Absolution x 10
  • Cone 2 – Donkey Kicks/Diamond Merkins x10
  • Cone 3 – Squats x30 /Groiners x10
  • Cone 4 – Groiners/Squats x30
  • Cone 5 – Diamond Merkins/Donkey Kicks x10
  • Cone 6 – Absolution/True Americans

A few of us finished this up, Jedi out in front followed by YHC, Cha Ching, and Wolverine.  Most of the rest of the PAX were about to finish up or maybe a cone or 2 back when I told everyone to finish up their exercise and bear crawl back to cone 1 and finish up to keep things moving along.

Last time we did the next routine on the grassy hill, but due to the weather, we kept it on the road for better traction.

2nd Routine – Burpback Mountain

Partner up and split 120 total burpees.  1 PAX NUR’s up the hill all the way to the top and mosey’s back down while his partner is doing as many Burpees as possible then switching etc, until 120 Burpees are accumulated.

Once we finished this we mosey’d back to CoT and had a couple minutes to spare.  I called out 20 Flutters IC and Cha Ching followed with 15 Crunchy Frogs.  That’s it, circle up.

CoT

Yeti is almost here and read your newsletter!  Continued prayers for this group of men and the ability to come out every morning together.  We also lifted up Prayers for some friends of Jedi’s family whose father committed suicide and Emma, Cornerstones daughter, who hasn’t been feeling well and pray her cancer stays away.

Thanks for the Q Copyright, I can’t wait to come back, I love this AO.

Until next time,

-FLUX-

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Legs on fire

This was my first Q of the year and the first one since the Christmas season brake I had to take and due to a scheduling mistake on my end I ended up with back to back Q’s which I loved so I can focus on different muscle groups each day.

Monday and Tuesday WO were brutal on upper body at Honey Badger Anniversary with Cheddah and Fire ant with Deacon so I decided to focus on legs and abs, noting else, PAX were in for a surprise as I usually bring my props but my shoulders, chest and arms needed a brake.

We had no FNG’s and a quick disclaimer was given while moseying around the parking lot followed by the warm up:

SSH

Windmill

Low Slow Squats

Mountain climber

Peter Parker

Burpees

LBC’s

THE THANG:

A “simple” routine to be repeated 7 times for a total of 49 reps of each of the following, a lap around the parking lot was completed after each circuit:

7 squat HAND TOUCHES GROUND

7 dying roach DC

7 lunges DC KNEE TOUCHES GROUND

7 rosalitas

7 squat jumps

7 flutters DC

7 monkey humpers 

7 circuits were completed with about 16 minutes to spare, great push by all the PAX with lots of mumble chatter about burning legs. We moseyed to a “comfy” grass area and had a visit of my favorite web exercise Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) abs were burning by then so we had to go back to legs and found a wall for some people’s chair, everyone will hold position while PAX starting from the left end will perform 3 burpees, legs were on fire so the best thing to do was to rinse and repeat for a total of 2 wall circuits.

With about 5 minutes left on the clock we went back to the parking lot for some sprints, jog one way and sprint at 100% on the way back X 4,  some more mumble chatter then but everyone gave their all.

The lucky runners that missed leg day joined us at the end for announcements, prayers and praises at COT.

Thank you copyright for the opportunity to lead.

Tinsel out.. till the next day

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What’s The Plan?

We had 11 strong for a beat down at the  Abyss.  The pax was unsure if I knew what the plan was until we approached the workout written in chalk……then they knew.

The Thang:

Mosey in the parking lot with a sudden turn to make the last 1st and the 1st last.  Mosey some more and do some toy soldiers and karaoke.  Then mosey behind the school and circle up.

Imperial Walker x15, Cherry Pickers with a chain break at the top x 15, slow windmills culminating in a stretch, plank to mountain climbers x10, plank to peter parkers x11, plank to parker peters x11 and plank to mountain climber x1.

Mosey near the playground for a choose your own approach work out written in chalk:

100 merkins, 100 squats, 100 dips, 50 pull ups , 30 hanging knee lifts, run up the hill backwards 3x and run around track 3x.   Complete in any increments you would like.

When completed do 25 LBC, 25 Freddy Mercury, 25 Hello Dollies and 25 heels to heaven.

Mosey to grass hill and Jacobs ladder with alternating lunges (1 up to 7) on top and burpees (7 down to 1) on bottom.

Thank you for the opportunity to lead.  It was fun!

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Lazy Q-san

7 pax came out to be Abyss for a chilly Q.

After pax were thoroughly disclaimed, we mosied around the parking lot and over to the track for COP.

COP- usual: SSH, IW, MNC, LSS, windmills, Peter Parkers

The thang:.

No rules, just right (see below).   Pax were given the following guidance: every pax had to complete the list, but could transfer to any other pax what they wished.  Cinder blocks had to make it around the track 4 times, twice overhead and twice as farmer walks.   Goal was to have 2 rounds, but took a bit longer than anticipated so on to ab lab we went.

Abs: Pax mosied back to COT, everyone called out an exercise then sprinted to end of parking lot for 5 burpees while pax did exercise down the line.

  1. COT: read your newsletter.

 

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Capture the Dodgeball Bear Crab Crawl

Not feeling well and with three Qs in four days, YHC almost requested a substi-Q, but decided against it. Knowing I would need to be up and moving for the Wednesday Q Source launch, what better way to guarantee my attendance than having me Q the workout before? So I dug through past workouts, found one that was fairly straightforward yet enjoyable, modified it, and prayed it would work out well.

0515, and a whole bunch of PAX posted, as is the standard for Abyss these days. Short disclaimer given (I think all the points were made), and off we moseyed out of the parking lot, toward the entrance, wrapping around the island for side shuffles, flap jack, then heels to butts, knees to chest, and toy soldiers. Circle it up in a random area behind the school before we got to the “track.”

Truth be told, the delay in the writing of this backblast has led to the forgetting of what was done in COP. Vaguely remember SSHs, windmills, MNCs, merkins, and maybe some downward dog/stretching. I don’t know. We warmed up.

Quick mosey around the school to the middle of the track for the Thang:

Flag capture the dodgeball bear crab crawl

PAX were divided into two teams. Every PAX received a length of fabric to use as a flag/tail (think flag football). A dodgeball was placed inside the perimeter of a hula hoop (to keep it from rolling away) roughly 20 yards from the “start” line. Cones were lined up to mark the outer limits of the course. Rules were simple-ish:

  • Complete the buy-in exercise
  • Bear crawl to the ball (or equidistant to the ball if somebody else got there first)
  • Crab walk back to the start
  • The team that gets the ball back to the start “wins” that round and does half the penalty
  • Losing team gets the full penalty
  • Any time you lose your flag, you have 5 burpees on the spot (even if you step on it yourself)
  • Forward passing after losing a flag is not allowed (this was Omaha’d in later)

After every round, PAX ran a lap for good measure.

Buy-in exercises:

  • 50 merkins
  • 50 squats
  • 50 CDDs
  • 50 monkey humpers
  • 50 werkins
  • 30 lateral lunge leg lifts

Penalties:

  • Odd rounds: 20 donkey kicks for loser; 10 for winner (teams tied first round due to rule confusion and all did 10)
  • Even rounds: 20 jump lunges/leg for loser; 10 for winner

Mosey back to to COT, arriving at exactly 0600 (as though I planned it).

Quick name-o-rama, announcements, and prayers. Apparently YHC was rushed to get out to Q Source, so apologies to any PAX who didn’t get to share.

Thanks for the opportunity to lead, Copyright, even though I was scheduled by Bones.

~Jedi

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The Cornerstone – Challenge ( One Year Long )

To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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2018 CLAVE BOSS 5K & CHRISTMAS CONVERGENCE

4th Annual Clave Boss 5k and Christmas Convergence is upon us.

So many traditions but this is one that continues to get better with age, so don’t miss it.

It is for all PAX so no excuses!!

Invite your family visiting from out of town and get ready to start the Christmas week off with Fitness, Fellowship and Faith!

Details:

Date: Monday 12/24/18
Location: The Abyss – Palisades Elementary School

What: Clave Boss 5k, Pre-Ruck, Bootcamp, Ruck, Coffeerteria

Time:

  • 0600 – Pre-Ruck will launch
    • Worldwide Leader Q
  • 0605 – Clave Boss 5k
    • Top 3 runners will receive Bundt Cake!
  • 0700 – Boot Camp
    • Cake Boss & Maximus Qs
  • 0700 – Ruck  
    • Bonsai will Q
  • 0750 – COT: Namearama, FNG naming, WORDS FROM MR. CLEAN, BoM
    • Big Leadership Announcement—-Don’t want to miss
  • 0815 – Coffeerteria:  0815 at The Grid Iron (corner of 49/160 by Rivergate)

 

The Legend of the Claves lives on!

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Santa’s Trip Around The World

It was a cold one at the Abyss on Wednesday.  Sub-freezing temps at COT as everyone slowly made it out of their warm vehicles before starting.

Nice-long mosey to get the blood flowing and the body warm… again… sub-freezing temps.

Warm-O-Rama:

SSH, Windmill, Hillbilly Walker, Peter Parker, Mountain Climbers, Honeymooner/Downward Dog

The Thang:

Take the 4 corners concept and make it into 7 to represent the different continents of Earth.  In the center is the North Pole. Partner up.

One partner runs to one of the locations while the other stays in the center (North Pole) and chooses an exercise (AMRAP) until the partner returns.  When the partner returns, they switch places.  Repeat this until all places have been visited twice (2 different exercises at each place).

What made this fun for me was choosing exercises that were loosely connected/related to each continent/location.

EUROPE- Visit 1- Freddie Mercury x 30 and Visit 2- Ski Jumps x 30

ASIA- Visit 1- Sumo Squat x 30 and Visit 2- Bear Crawl (to cone)/Crawl Bear (back)

AFRICA- Visit 1- Diamond Merkin x 25 and Visit 2- Moroccan Night Club x 30

ANTARTICA- Visit 1- Seal Jack x 30 and Visit 2- Imperial Walker x 20

AUSTRALIA-Visit 1- Peter Parker x 25 and Visit 2- Spiderman Crawl(Cone & Back)

NORTH AMERICA-Visit 1- Carolina Dry Docks x 40 and Visit 2- Crabcakes x 20

SOUTH AMERICA-Visit 1- Mountain Climbers x 30 and Visit 2- Monkey Humpers x 30

North Pole-: Rotate between Sleigh Stuffers (with weight, start to the side of one foot and raise above head to opposite side of body, wash/rinse/repeat), Boxcutters, SSH’s, and American Hammers

Some of us made it through the full rotation.  Some others got relatively close.  Due to it being cold, I didn’t fully go over my master plan.  PAX had a choice on how they and their partner would complete the 7 corners.  Some chose to complete an exercise, swap with partner, then return to the same location to complete the second exercise.  This was the way it was intended.  Others chose to run to a location and complete both exercises before returning.  This was also acceptable, however it did lessen the amount of running.  As long as PAX are completing exercises, does it really matter?

Circle up for COT… annoucements, prayers… and peace out!

I really enjoyed getting my first chance to Q at the Abyss.  I look forward to Q’ing again in the future… thanks Bones for the opportunity!

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Four Corners of Heck at the Abyss

Twas a nip in the air this morning but nothing that would bother the mighty lads of F3.  We gathered and at 5:15 sharp disclaimer was given and we moseyed.   Here is how it went down:

Warm-o-Rama

  • 400 Meter Mosey with side shuffles and toy soldiers thrown in
  • 20 SSH IC
  • 10 Imperial Walkers IC
  • 10 Hillbilly Walkers IC
  • 10 Wind Mills IC
  • 10 Merkins IC

The Thang, Part I

YHC asked Captain Jack to pick a number between 39 & 41.  With that we settled on the number of pull-ups each Pax was to complete.  Each was instructed to do as many as possible then at failure, run to the top of the inclined road behind the school, execute 5 merkins,  run back down and pick up the pull-ups where he left off.  Repeat until reaching 40 pull-ups or 5 trips up the road, whichever came first.  As we waited for the six, the Q regaled the team with an amusing tale about forgotten reading glasses and a Portobello Steak sandwich minus the steak.

The Thang, Part II “Four Corners of Heck”

  • Bear crawl to the middle, execute 5 burpees and lunge out between stations

Station #1

  • 10 Medicine Ball Jump squats
  • 10 single count curls/arm; 25lb or 20lb dumbbell, Pax choice
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Station #2

  • 10 Lunges per leg
  • 10 WWI Sit ups
  • 10 Tricep hammers/ arm with 20lb or 15lb dumbbell, Pax choice
  • 10 Diamond merkins

Station #3

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Derkins
  • 15 CDDs

Station #4

  • 20 Ranger Merkins
  • 20 Monkey Humpers
  • 10 Lt. Dans
  • 15 Crab Cakes IC

Repeat one station

The Thang part III

These Pax are finely tuned boot camp machines and as such, finished parts I & II with time to spare.  YHC, not wanting to cheat them, ad-libbed:

  • People’s chair during which Pax on each end ran 5 yards out and executed 5 squats
  • Repeat with balls to the wall

Mosey to COT with 2 min to spare; 10 crunchy frogs IC; 10 Freddie Mercuries IC; 10 American Hammers IC

Ended the session with a reminder about the F3 Christmas party, praise for family gatherings, prayers for travelers and those dealing with loss.  Gentlemen, being part of the F3 brotherhood brings me great joy.  It was an honor to lead this morning.

Wolverine out.

 

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VQ At the Abyss

The Abyss has been around, what, 2 years or so?  YHC has never made it down there, and that’s a shame.  Not only is it a great, well-lit AO, but the pax there represent Lake Wylie very well! Sure wish Siri hadn’t been lying to me all this time on how long it takes to get there.  At 4:45am, it seems every AO in TheFort can be reached in 15 minutes or less.

This cool halloween morning, the count was 14 pax.  The mumblechatter level made it feel more like 25. Excellent! YHC knew most of the pax there, but the hats and my historically bad memory for names threw me off (cobains Wolverine for calling you “Moreen”).

Disclaimer was issued as Flux was coming in hot.  We moseyed the opposite direction from where he parked, but made a loop for him to catch up.  Stopped in the same front lot for some warm-up:

  • SSH (IC) x25
  • Imperial Walker (IC) x20
  • Mountain Climbers (IC) x20
  • Flutters (IC) x20
  • Windmills (IC) x20

Moseyed around to the back lot to find 4 cones set up, one in front of each basketball goal (along long side of track).  Time for some Webb-o-Rama.  The exercises at each cone were to be done in a Jack Webb style, (1:4 ratio).

Cone 1: Burpees and Side Straddle Hops, then Bear Crawl to cone 2

Cone 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to cone 3

Cone 3: Knee Tar N’Diayes and Run-Stance Switches, then wheelbarrow to cone 4

Cone 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to cone 1

We did a total of 3 loops of the circuit.

Round 1: 1-5

Round 2: 6-8

Round 3: 10 (didn’t have time for 9)

Moseyed back to COT.

NMMS

I took just a few minutes after round 1 to share how my kids are at an age that I’m really proud of them.  But as a father, it is very important we don’t give them the impression that our love and pride for them is based on winning or achieving a certain status.  It should be based on them showing a good work ethic, passion, and self-motivation to try and use the gifts God has given them.  And shifting the perspective a little, I am incredibly grateful that God’s love for me is not based on how much I “win” or am “successful”.  Thank God for His GRACE that keeps me from having to accomplish things in order to earn His love.

 

Excellent effort by LW’s finest this morning.  Thanks for making me feel so welcome.  And thanks to Bones for the opportunity to lead.

Keep it spicy.
-old bay

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