Category: Abyss

I’ll take a number 5 meal, and make it a large (Farva)

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A fairly chilly morning is upon us at the Abyss. Pre-workout mumble chatter included asking where the large crowds were. Perhaps PAX are preparing for a rucking event or this P200 thing coming up. Perhaps some injuries. Also Tesla asked who is on Q and I regretfully informed him it was me. YHC provides a brief disclaimer (no FNGs) and lets them know he had friends in from out of state all week and weekend. We had too many fast food lunches which was inspiration to lead the “combo meal” workout.

Mosey to back of the school for Warm-O-Rama:
-Peter Parker Peter x20
– Low Slow Toe Squats x10
– Smurf Jacks x10
– Flutter Kicks w/Simultaneous Arm Flutters x20
– Hello Dolly and Flutter Kick x20
– Hold Al Gore and Calf Raises x10

“Are you warm?”

Mosey toward front of school, stop at the wall:
– People’s Chair and Arm Flutters x20 (IC)
– BTTW with 10 Double Count Shoulder Taps (reminder to modify as needed) (OYO)

Mosey to front of school for the thang – Four Corners with Middle Pain Station:
– Start in the middle, burpee broad jump to corner one for Air Chair + Air Claps x15
– Burpee broad jump to middle for 5 Body Bag Builders (ten count burpee with a plank jack and a mountain climber after the merkin portion of the burpee).
– Burpee broad jump to corner two for Low Slow Jump Squats x10
– Burpee broad jump to middle for 5 Body Bag Builders
– Burpee broad jump to corner three for Superman + Moroccan Night Clubs x15
– Burpee broad jump to middle for 5 Body Bag Builders
– Burpee broad jump to corner four for CDD + Donkey Kicks x10
– Burpee broad jump to middle for 5 Body Bag Builders
– Enough burpee broad jumps. Duck Walk to corner one for Derkin + Shoulder Tap x10
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner two for Dying Cockroach + Flutter Kicks x20
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner three for Australian Snow Angles x10 (in superman pose)
– Duck walk to middle for 3 Body Bag Builders
– Duck walk to corner four for American Hammer + LBC x20

10 counts provided by Copyright and Royale

And now for the finisher of the shoulders, partner up, face each other with 8 parking spaces between. Each starts at one end and meets the other in the middle. While PAX 1 crab walks, PAX 2 bear crawls. Where they meet they do 20 merkins and head back in the same manner. Flapjack method of transport. When they meet again, 20 werkins. Flapjack method of transport. When they meet again, 20 diamond merkins. Flapjack method of transport. When they meet again, 20 ranger merkins.

At this point we are all smoked with 5 mins remaining. Ab Lounge to finish, each PAX got in an ab exercise which brings us to 0600 on the dot.

COT for announcements and prayers/praises which included Wild Thing entering the phase of building a new house, Mile High and his family, and one other that I cannot recall.

I’m going to be feeling this one tomorrow, but it is a distinct honor to be among such great #HIM, aye?!

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Being Vulnerable is not a sign of weakness but a sign of strength

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P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

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Zero G

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8 men rolled into the Abyss on a comfortable 50 degree morning for a different type of Q.  We started with a mosey to the back basketball courts.

COP-30xSSH/Touch Toes-Down Dog-Honeymooner/Nancy Kerrigan’s left leg out-fwd sun gods/TT-DD-Honey/Nancy’s Right Leg out-reverse sun gods/TT-DD-Honey/Abe Vigoda Windmill x10/TT-DD-Honey/5 Burpees

We then grabbed some wall.  In Balls To The Wall position we did in cadence-

Peter Parker x10/5 Burpees OYO(recovery)/Parker Peter x10/5 Burpees OYO/Shoulder Taps x10/3 Burpees OYO

We then moseyed over to the playground and did 11’s-10 zero G merkins(hands and feet leave the ground) and 1 pull up till we got to 1 zero G merkin and 10 pull ups

Round 2 was 10 zero G squats(jump squats) and 1 Hanging Leg Raise till we got to 1 zero G squat and 10 Hanging Leg Raises

We then grabbed more wall.  People’s Chair with left leg raised while each Pax on the ends did 5 Burpees, then we did the other leg same number of Burpees.

Then from the BTTW position we did Plank Jacks in cadence x10 and Mountain Climbers x10

The Pax then moseyed back to COT where we did a Wave of Zero G merkins starting at 1 and finishing at 10 and capped it off with 10 Big Boy Sit ups, Boat to Canoe and Oblique crunches.

Prayers and praises to sick and injured Pax, our families and to Children’s Attention Home.

Special thanks to Copyright for the opportunity to lead.  Peace.  

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2

Bear of a Time

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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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3

Legs on fire

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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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0

What’s The Plan?

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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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1

Lazy Q-san

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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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0

Capture the Dodgeball Bear Crab Crawl

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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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1

The Cornerstone – Challenge ( One Year Long )

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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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20

2018 CLAVE BOSS 5K & CHRISTMAS CONVERGENCE

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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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