Category: Crows Nest

EE 201-Tesla’s Way

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Back in the fall of 1980 YHC walked into Daniels Hall on the campus of NC State University and engaged in the study of Electrical Engineering as taught by the great Donald Rhodes in EE 201, Electric Circuits I. It was a bear. About half the class failed. A bloody mess it was! but we came out of it stronger than we went into it. Which was what it was all about. So YHC decided to expand on this theme and shake things up a bit at the Crow’s Nest as it acquires it’s maturity as an AO. YHC took some time Saturday to tour the AO and just see what it was we could get into on Monday. Then at the Panther’s game on Sunday with a couple of old time Metro F3 brothers YHC came up with the idea of a bit of a circuit to take the pax on. Kind of like the ones we studied at State decades ago! Went like this:

COP:

Stretching for about a minute.

SSH X 20

IW X 20

Copperhead Squats X 10

Merkins X 20

Mtn. Climbers X 20

Mosey back to the fields and playgrounds and mosey- carefully – down the Green Monster. Tesla REALLY liked this hill Saturday! But it looked a little daunting in the dark. So the word was caution going down. The bottom of the hill was station 1. Went like this:

Station 1 – Bottom of the Green Monster – 10 Hand release merkins.

Station 2 – Run up the Green Monster, 10 jump squats.

Station 3 – 10 pull ups on the Monkey bars.

Station 4  – 10 step ups each leg, 10 dirkins

Station 5 – 1st soccer goal, broad jump the length of the field

Station 5 – Fence at top of The Green Monster, 10 big boy sit ups.

Back to the bottom, Rinse and repeat!

2 times was plenty for the pax. All performed well. So time for some real fun.

Task 1 – Bear Crawl Slalom, everybody gets two rolls.

Task 3 – SSH X 20, Regular squats X 20

Mosey to the basketball court for suicides

1 st set, Free throw line, center court, free throw line, end line – back each time.

free throw line – 5 jump squats

Center line – 5 merkins

Free throw line – 5 jump squats

End line – 5 merkins.

Rinse and repeat – 10X each set.

Back to the tables:

10 Bulgarian Split squats each leg.

10 dips

10 elevated sit ups

Rugby sprints – 2X across the basketball court.

Set 1 – 10 CDDs

set 2 – 10 copperhead squats.

Mosey back to the parking lot.

NMM:

We got a lot done and unlike at State 39 years ago everybody passed! And got better. Have to admit I did not know this group very well. Iced Tea asked me to do it and I was glad he did. Loved the AO and look forward to returning soon.

Honor and pleasure to lead as always!

Tesla

 

 

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Dirty D’s

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Another great LKW start to a Monday morning. 16 PAX showed up to work off “whatever” they consumed during the NFL kickoff weekend.

I gave a good disclaimer, asked if anyone had any injuries I needed to know about, and off we went for a FAST mosey.  I announced where we would end up and let the PAX filter in as we started some CoP exercises, which included:

SSH (20)

Windmills (8)

MNC (15)

I then asked if anyone knew how many points the Steelers lost by the night before.  Since I stayed up for that debacle, I made everyone do a Flying Squirrel for each point my team lost by… so 30 Flying Squirrels, OYO.

Then finished up with something a bit different.  I had all the PAX get in plank and I yelled out down (6” hold) and up (back to plank) at various intervals for the next couple of minutes, this was fun.

I’ve been working my way through the Exicon and today was the letter “D”, so whatever exercises or routines I picked would be found in that section of the Exicon.

1st routine:

Dirty McDuece

Pretty simple routine (keeping it simple is good) that had the PAX doing 4 sets of 3 exercises followed by a lap after each set.

The sets included; 12 4-count Merkins (24), 12 4-count Squats (24), and 12 4-count Hello Dolly’s (24).

After doing about 100 apiece of those exercises we were all nice and warm.  Next up…

2nd routine:

Doracides

Another simple yet effective exercise that most PAX quickly understood and off we went.

We partnered up in typical Dora fashion and performed the following exercises:

100 Bombjacks

150 Step-ups

200 Dips

250 2-count Flutters

While PAX A was dong the reps PAX B was doing a short 10-yard Bear Crawl/Crawl Bear to kick off the “suicide” followed by sprints of about 25 and 40 yards before swapping with their partner.  Most finished, but I called this one a little early because get to my last routine.

3rd and final routine:

Del Brown

He was some fly fisherman or something, but the routine was simple, 10 diamond merkins, 25 yard crab walk, 10 diamond merkins, 25 yard crab walk back, followed by 10 more diamond merkins.  What I didn’t tell the PAX was is that I was timing them and if they didn’t beat their time on the 2nd attempt there would be a penalty.  Alas, we will never know, we were running short on time so I gave the PAX and option to finish up a couple minutes late and finish the 2nd set of the routine or head back… they quickly chose the EASIER thing and headed back. 

Oh well, there is always next time.

We finished up with the usual announcements, praises, and prayers in our CoT.  

Announcement – LKW official on 10/26, we’re launching with our 1st CSAUP that morning, the “Nessie” get your teams of 3 ready!  

Prayers for safe travels, (I’m on a plane as I type this), sick and injured PAX, and they death of a 19 year old girl who passed away recently. 

Thanks Iced-T for the opportunity to Q.

Until next time,

Flux

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Full Body Beat Down

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What’s up fellas! Welcome to my first ever Backblast. Hopefully it’s not terrible, but if it is it’s because of the reader…not the writer.

The clock hit 5:15am so after a short intro, disclaimer and regular warning about legal matters we got things started. We did a Black Snake Indian run (Indian run but 1 by 1 the pax weaved in between  each other back to front). We did this until we made it to the location for COP.

COP:

15 Side Straddle Hops, 10 Imperial Walkers, 10 Cherry Pickers, and finished with 10 Low Slow squats.  After this we got down to business with the good stuff.

For the Main event I wanted to make sure we did a full body workout with arms, legs, abs and endurance… so I broke it down into 3 parts.

Part 1 (Full Body)- Hill top Escalator

10 Burpees, 20 Plank Jack Merkins (Merkin but as you go down your legs go out like a SSH), 30 Gorilla Jumps, 40 Mountain Climbers, 50 Flutters.

After each round run down the hill and alternate between Bear Crawl and Bunny hops back up.

Part 2 (Abs & Endurance)- Ladder Suicides In and Out Abs

I put out 5 cones for the suicides. For the Ladder portion we did in and out abs (Plank while moving your legs in to your hands and back out into plank position).  10 In&Outs then Suicides, 15 In&Outs then Suicides, ending with 20 In&Outs then last round of Suicides. Congrats you made it past Part 2!

Part 3 (Arms & Legs) 11’s

Last Part finish hard!

We did 11’s with Peter Parker Merkins and Shawn Whites (Squat Jump with 180 spin)

After all “Parts” were complete we ran back for Name-o-Rama, Prayer Request and Praises. .  Black Snake Indian Run formation.

Prayer Requests: Teachers going back to school today

Praises: Shout Out to Two Ferns for leading the Prayer walks and Schools and for FNG Autotune!

 

 

 

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Neither Rain Nor Snow Nor Gloom Of Night…

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IcedT ghost writing for Clavin.

13 Pax (2 from Gastonia) came out this morning in support of a Gastonia Pax who I personally work with.  With Gastonia being close by it only makes sense that every once and a while we should have a guest Q from that region to shake things up and find out how different regions operate.

Clavin opened with the pledge of allegiance and did a disclaimer and he started the COP right away with 5 Burpees/SSHx10/4 Burpees/Imperial Walkersx11/3 Burpees/Moroccan NightClubx12/2Burpees/LBC’sx10/1 Burpee

We then mosey’d on over to the side of the building where Clavin said his region was in a bit of a first F rut with every workout seeming to be the same so he had us do 5 Burpees/25 Big Boy’s/25 ‘merkins/25 Scorpion Dry Docks(both feet). Then we went to the Green Monster.

We continued the same bunch of exercises(however he Omaha’d 50 Scorpion CDD’s to just 25) on top of the hill, in the middle of the hill, on bottom of the hill, middle of the hill, top of the hill. With the Pax being smoked we mosey’d on over to the back parking lot where we did rugby sprints.  One Pax calls out an exercise and once he is satisfied we all run to first cone, run back, then sprint to far cone and walk back where another Pax calls a different exercise.  The Gastonia boys were introduced to the Kraken Burpee(thanks Royale) and other general F3 exercise’s.  We then mosey’d on back for COT.

Prayers for the mass shooting victims and all victims of violence.  We all must admit we live in a violent world but rejoice in the fact that there is strength in numbers and that is where F3 comes in. Traveling prayers and family prayers also. Thanks Clavin for coming on down to lead. Peace!

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Something to Crow About

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14 PAX held down the fort while site Q iced T was DR doing a Spartan race.

Q-drenaline was strong with YHC, as the M is DR the next couple days, followed by a family vacation, so limited posting the next couple weeks.

Started off with a mosey (aka sprint) to the upper courtyard for COP
MNC x 20
2 burpees
LSS x 10
4 burpees
Windmills x 10
8 burpees
Peter Parkers x 10
16 burpees

Mosey back to front rock pile
Grab heavy Rock for three rounds of:
15 OHP, 15 Bent over rows, 15 goblet squats
After each round/crab walk to road closed sign, bear crawl/overhead carry w/ overhead hold while waiting for the six

Mosey down to jungle gym
2 pull ups, monkey bar around the loop, 2 pull ups, down

Mosey to lower courtyard for Dora 123
100 Derkins
200 Dips
300 Step ups (didnt quite get to 200)
Partner 1 did exercise while 2 ran down the hill and nured back up.

Two lines of Indian run back to COT
Got back early, so decided to get in as much Merkin around the world (1 merkin rotate, 2 merkins, rotate, etc) as we could, made it to about 10 before calling time.

COT
New Wednesday AO for Lake Wylie
Read your newsletter

Thanks iced T for the opportunity to lead and great push from the PAX.

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Productive little day at the office

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It’s not often that I get asked to Q all the way out in Clover, so knowing those guys and always trying to make the most of everyone’s time, I made it my personal goal to have the most productive little Monday they’ve ever had out at the Crows Nest.

Was pleasantly surprised to see two faces I wasn’t expecting – Maximus making the trek all the way out from Tega Cay (much thanks for the long commute!) and then Witch Hunt who we’ve been missing in the gloom for a couple months now (welcome back brother!).  I’m not one for warm-ups as many of you know, so at 5:12a I warned the pax to start stretching on their own.  At 5:15a ,the disclaimer was said and we then went on a burpee mile warm-up to see the AO since it had been a while since I was last there and wasn’t sure of where we’d be doing the exercises I had lined up.

  • Burpee Mile – starting w/ 5 burpees OYO at COT, we then ran 1 mile stopping every 1/4 mile to do 5 burpees.  25 burpees in total, 1 mile under our belt.

Second half of the warm-up was on the parking lot lines near the playground.  Starting at the first parking space, do the following:

  • Sprint up one side, side shuffle to the right, back pedal down the next line, side shuffle to the right, sprint up, shuffle, back pedal and so on and so on.  Once you get to the end of the spots (about 8 spots), side shuffle around the bend and do the same thing on the other side.
  • We then moseyed over to the next parking lot that was equivalent to the one we just left and did a similar drill, only do a quasi skip (one leg in front, one leg in back) back and forth down the full parking lot lines, back pedal to the line behind you and bunny hop over and back going left back down the line.  Do for all spots and then mosey back to the start.

With the warm-up and heart rate spike complete, we hit the playground for some 11’s.  Not your standard 11’s, but a play on the 21’s that Zima and Anchorman had us suffer through at the Sweati 2 days prior.

11’s = I give two exercises, you do 1 rep of the first, and 1 rep of the second.  Then do 2 reps of each, then 3 of each, then 4, then 5….then 11 reps each.  Ends w/ you doing 66 reps of each exercise in a short period of time.  We did the following:

  • Dips / Burpees…brought the cumulative burpee count to 91 (25 from warm up mile + 66 here)
  • Jump lunges / diamond merkins
  • Sprints / big boy sit-ups…yes, the runs, ughhh.  So we started on one cross walk and then had to sprint to the next one about 30 yards up (that’s 1 sprint) and do 1 big boy sit up.  You then sprint back to the original cross walk and then back to the one you started at (that’s 2 sprints) and do 2 big boys…you work that up to 11.  This one took the remainder of the time with having to sprint 30 yards back and forth 5 times in a row, then 6 times, then 7….ugh.  A few got to 10 sprints in a row before we had to call it.

Survey Says mumbled something about making the burpee count an even 100 at some point during the workout so I thought it was a very valid suggestion.  We got back to COT and everyone knocked out 9 more.

Final totals = 2.7 miles, 100 burpees, 66 dips, 66 jump lunges (1 = both legs so really 132 jumps), 66 diamonds, 66 (or close to) big boys and 66 (almost there) sprints.  Not a bad day at the office right there.  We didn’t really break, we didn’t really warm-up, and the pax didn’t really complain one bit.  Just came to work as they knew we would.

Prayers were shared for those suffering from cancer (Alex in particular, who is 22 yo), our kids safety / independence away at camp, job interviews and for those who find themselves living homeless – White Snake shared a really cool story about a guy he ran into Uptown who was rocking a F3 tshirt and offered to give it to him.

Thanks Iced T for the call to lead – looking forward to the next time.

Cha Ching

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Virtuous Leadership at Crows Nest

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15 men made it out to Crow’s Nest.  Here’s what they did.  Sorry to hear that Survey Says had to leave because he rolled his ankle during the pre-run.

COP

IWs – CDDs – SSHs – Ranger Merkins – Broga – MNCs – Mountain Climbers

Evolution #1

Mosey to brink columns that fence in the front playground

Partner Up

5 Muscle Ups

Partner does Merkins AMRAP

Rotate through 6 rounds. Those muscle ups got sketchy towards 25-30…

Next we planked in the front parking lot to Review the 5 Cs of Virtuous Leadership that we went over in Q Source Saturday.

The universal Essentials for a Shared Leadership Team’s (SLT) F3’s Leadership Virtues:

  • Candor: graciously telling the hard Truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, Standard or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

Hopefully, not much needs to be said in explanation of why the Leadership Virtues are Essential to every SLT. Just imagine trying to share Leadership with a man who does not tell the Truth, is constantly changing his Standards or is emotionally unstable. It simply cannot be done.

Mosey to back of school

Evolution #2

Round 1

Run to loading dock, jump up, complete 5 Squats

Partner Lunges AMRAP

Completed 4 rounds

Round 2

Run to Loading Dock, jump up, 5 Merkins

Partner doing Pull ups at playground

Sucked too bad so were only  completed 2 rounds

Round 3

Run to Loading Dock, jump up, 5 Merkins

Partner America Hammers

Completed 2 Rounds

Checked with the group on the 5 Cs of Virtuous Leadership

They got all 5 as a group – Saved themselves from a severe burpee penalty

Mosey towards front of school

Evolution #3

Wall sits with 25 overhead press in cadence

BTTW 30 secs counted by 3x random PAX

Wall sits with 25 overhead press in cadence

BTTW 30 secs counted by 3x random PAX

Mosey to COT right on time!

Announcements

The Sweati this weekend

Discussed the great FiA launch in Lake Wylie from the previous weekend. Guys are already getting FiA’d from this…what have we done?!?!

Prayers:

For PAX healing, two injuries today from Costanza’s pulled quad to Survey Says ankle. Got to be careful out here men!

An Honor to Lead,

Royale

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Destroyed Chest and Triceps plus 2 miles

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Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

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Crows nest met Diego

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What a beautiful morning at the nest it was!
17 men came out to get better and wetter. Started with a full disclosure disclaimer and off we went.
Warmup mosey to get our ROCKS and continued to mosey around the other side of the school until I saw fit to stop and do SSH. Mosey to end destination, warmup complete.(You don’t really need them if the thang is hard enough)

The THANG
I dubbed it Diego’s Death Star DOSIE DO!
Partners hand picked by YHC, wimpier rocks disposed of. All exercises to be done with big mama rocks.
50 Burpees
100 Tricep extension
150 overhead press
200 squats
250 curls
300 ABS (100Americans hammers, 100Big boys, 100Small Rock crunches-formally known as LBC but needed to start with an S for my ABS to be legit)
One partner runs the other works. Running partner did merkins and Balboas at end of route. We DID A LOT !
Mosey back to drop off our rocks and circled up for a few minutes of Mary.

Great time leading today! I greatly enjoy my time in the gloom with my brothers. Every week I see our numbers growing,
WELCOME FNG KATNISS!

Prayers for all the children’s camps and travels. Until next time…

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