Category: Crows Nest

Rosetta Stones

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8 pax came out to Crows Nest for something new I’ve been wanting to try.   After a comprehensive disclaimer, we mosied over to the rock pile for a warm up.

COP – usual… SSH, IW, MNC, Sun Gods, Squats, Peter Parkers

SSH one step forward one step back with stones to the back of the school.  PAX grabbed a stone, shuffled two light posts, ran back one added 10 SSH, ran back and took stone to next light post, ran back for 20 SSH …. Until 50 SSH.

The Thang

See picture below….  PAX had a stack of excercises with a number, exercise, and was in a foreign language.  Pax had to guess all three categories, after which we would perform the guessed exercise.  YHC would then inform PAX which they got right/wrong and each had a different reward/punishment.   PAX would then complete the correct exercise and reward/punishment.   Overall YHC was surprised how many the PAX got right… next time it won’t be so easy.  Had to cut it short and book it back to COT.   This Q needs some work, but it was fun to try something new.

Welcome FNG Chop Block.   I liked the other name IcedT came up with, but also don’t want to get PAX fired…so deferred to Royale’s judgement as I have no idea what a Chop Block is.  Also dropped the Q ball on getting his info, but saw Royale getting it as I drove off, so Tclaps to Royale.

Scorecard: French (Y,Y,Y), German (Y, N, Y), Norwegian (N,Y,Y), Polish (N, N, Y) , Bulgarian (N,N,N) (#, exercise, language).  Exercises included in same order: 25 bicep curls, 10 pullups, 25 situps with weight, 25 pushups, 20 bulgarian split squats

The Rosetta Stones we got through

 

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Pre-Paintheon Games @CrowsNest

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Well since the great #HIMs that frequent the #CrowsNest were probably not going to make the trip to the Badgers Den for logistical challenges I felt it was my duty as a #HIM in training to give it away. Full disclosure I am a huge fan of the stupidness that is the Paintheon Games and use it as a gauge to determine if I’m an accelerating man.
Arrived early for 1 mile route recon and to mark off 100 yard bearcrawl event. After a proper disclosure was given by YHC it was time for the PAX to sign in. TClaps to my shorties for the use of the huge box of sidewalk chalk they let me borrow. Each PAX wrote their name on the pavement in first column while YHC wrote the event names across the top, great mumble chatter followed. The events were performed in order listed until time was called. VERY proud of the effort these fine men put forth and very grateful for the opportunity to lead. For full description of event rules and scoring search for the backblast from ZIMA.
Summary of results shown below:

Event
MerkinsAMRAP2min
BBSUpsAMRAP2min
BurpAMRAP2min.
100yrdBearCrawl
1 mile Sprint.
B2TW

GREAT JOB Gents see you back in 6 months.
OLAF

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The Spice Of Life

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My last Bootcamp Q was do an exercise, run a lap, rinse and repeat.  My last Q at Cannon Ball was a take on an older Q I did but with kettlebells.  This time I wanted to do something different so as not to be known as the guy who runs boring Q’s.  With that being said, 6 Pax braved the cold, Playoff Football hangover and the  the FartSack to come get some.

After a quick disclaimer I had us start out with an Indian Run to the back playground, last man does a burpee then runs to the front, rinse and repeat.

COP consisted of 1 burpee/30xSSH, 2 Burpee/SunGods fwd and reverse x10, 3 Burpee/Abe Vigoda Windmill x10, 4 Burpee/10xLSS, 5 Burpee/2 Cycles of Down Dog/Honeymooner

The Thang Part 1

Since I have a Spartan Race coming up in July I have been doing pull-ups on my own for grip and hanging strength but I wanted to spread the joy of hanging from bars to everyone.  I had the Pax hold plank as each Pax member swung from the circular play ground monkey bars for one rotation.  Then I had the Pax hold Al Gore as we did it again.

The Thang Part 2

Another thing about these types of obstacle course races is pulling your body over a wall.  Luckily for us we have a loading dock at the Crows Nest.  I had the Pax do a ladder of 10 Pull-Ups-1 BigBoy Sit-Up till we hit 1 Pull-Up to 10 Big Boys.  The Big Boys were done on the loading dock after you pulled your body up on it which makes for an interesting challenge.  This ladder took longer than expected.

The Thang Part 3

So a thing called playoff football happened yesterday and in celebration of this time honored part of the year I whipped out a frisbee. (What?)  We played a little bit of ultimate frisbee in a lit section of the parking lot 3v3.  I put the frisbee in the middle filed of play as the Pax had to bear crawl to the disc to determine who had possession.  Bear-crawling expert Flux of course got the disc first.  The scoring team only had to do 5 burpees while the team that allowed the score did 10.  Each team scored once.  With 8 minutes left on the clock we moseyed back to COT.

The Final Thang

Wave Of Merkins- Read the Lexicon

Thank You to Flux for the opportunity to lead.  Prayers for DaVinci for healing, patience with children, work/life balance(for me) and faith in a higher power (We are all Christians so that would be the God of the Bible).  Peace. 

 

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Let’s do Pull-Ups at Crow’s Nest

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Today was a great chilly morning for my first post of the year!

Disclaimer at 0515 and straight into a mosey which included high knees, toy soldiers, and broad jumps (mumblechatter already? this should be good)

Ran around to the far back parking lot and did some warmup
Windmill
Imperial Walker
Carolina Dry Dock
Hillbilly Walker

The first routine would be a rough 100m sprint, then 10 pull ups, 100m sprint back and 10 burpees
We repeated this a few times changing the transportation mode
NUR 100m
bear crawl 50m

Then came the main Thang
Partner DORA 1-2-3-4 using a timing mechanic of 3 pull-ups
100 hand release merkins
200 Big boy sit ups
300 Monkey Humpers
400 Squat Jumps

Squat Jumps were somewhere higher than 100 for all groups before we Omaha’d and ran back to CoT…. almost

A good long Balls to the Wall was in order and then 5 burpees to cap it off

CoT
IceBreaker at the Dragon in York on Saturday!!! 0530 StartEx (5k obstacle course, you can do it 1-4 times with a partner or by yourself, however you want to tackle it)
QSource Week 0 convergence recap with Week 1 kicking off this week at Bagel Boat after The Deep
Lake Wylie is looking to fill some P200 relay race spots, ask around
IceT is on a flight to Florida for a family funeral
Two Ferns has some family medical operations coming up next week
QBert is beginning home schooling for IronMan

Aye!

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New Years Eve at the Crows Nest

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I had myself slotted to Q on Christmas Eve, which happens to be YHC’s birthday, but because of the convergence I wasn’t able to Q on that day so I settled for New Years Eve.

It was a light crowd on the rainy New Years Eve morning so I skipped the disclaimer and we moseyed around to the side lot while doing some toy soldiers and butt-kickers along the way before circling up.

CoP

  • Windmills
  • Squats
  • SSH
  • Merkins
  • Plank (30 count)

I then explained that I usually prepare a lot more for my Q’s, but I really wanted to try out the official deck of death I got from the F3 Store a while back.  I’ve been saving it for a “rainy day” which happened to really be a rainy day and I really wanted to try it out!  I added the usual Flux wrinkle by taking something I knew was going to be hard and tried to make it “just a little harder”.

I did this by calling on 2 of the PAX, I asked one to pick a number between 1-10 and the other to pick a suit (Hearts, Spades, Clubs, Diamonds).  The number 7 was chosen and Diamonds so I explained that in addition to whatever exercise was on the card, we would doing 7 Burpees every time a diamond card was flipped over, FUN!

Without going through all of the cards and listing what we did, I would just highly recommend getting this.  I can tell a lot of though was put into it.  We all had a great workout, it was hard, and a lot of good variety.  We sprinted, crawled, jumped, squated, and just about everything in-between.  I think we made it through about 35 cards or so.  Those 7 extra burpees took a toll because I think we drew diamonds 8-10 times.

We moseyed back to CoT for Namarama and Announcements, Praises, and Prayers.

  • New Years Convergence in Metro
  • Prayers for the New Year
  • Prayers for Olaf’s mother-in-law who recently passed away
  • Prayers for Two Ferns Father who is battling cancer

Until next time,

-FLUX-

 

 

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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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12 Days of Misery (Christmas Workout)

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6 posted today at the Crows Nest for a Christmas Themed Workout.

The work out started with brief disclaimer then a mosey towards the poorly sensored street lights were we did some Low Slow Squats sprinkled in with some high knees and butt kickers until Nemo caught up.

Warm Up: A circle up was formed with some poorly Cadenced Peter Parkers, SSH’s Moroccan Night Clubs, Mtn Climbers and Cotton Pickers.

Main Course: We made our way around the back of the school where we saw that Santa had delivered some Christmas Presents. Each HIM selected a present where within it they found pretty much coal in each Gift Bag (25 SSH’s, 15 Box Cutters, 30 Flutters, 25 Freddie Mercury’s, an assortment of Merkin’s, 10 Bomb Jacks and 8 Burpee’s)

We then were lead to a little blue light that Flux had previously been curious about little did he know it was leading him to a Painful version or Jingle Bell Rock and I want a Hippopotamus for Christmas. We held plank during Jingle Bell Rock and everytime the song said Jingle Bell or just Jingle we did a pushup. Similar idea for Hippo song but held six inches and did leg raises everytime the song said Hippo…..

The last part of the Christmas themed workout was the 12 Days of Christmas (did one lap and added a day/exercise each time around)

On the First day of Christmas my true love gave to me:
1 Bomb Jack
2 Diamond Merks
3 Big Boys
4 American Hammers
5 Burpee’s
6 Imper Walkers
7 Mtn Climbers
8 Merkins
9 Moroccan Night Clubs
10 Squats
11 Dying Cockroaches
12 SSH’s

I was up against Dark Helmet who was Q’ing over at the Quagmire so I looked at his Name-o-rama only to find out that the normal HIM’s from the Crows Nest did not go there……….they Fart Sacked!

I mentioned also in today’s Q that I didn’t want to have more friends at first when I started this F3 thang and darn it I now have more friends. Well it was a little more heart felt than that.

Announcements: Peg’s Christmas party. Prayers For Radar’s Grandmother, Olaf’s Mother in law. Praise for Olaf’s daughter coming home to spend some time from school. As always we are grateful for our health, lives and for F3.

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Working Hard @ Crow’s Nest

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Of course this is way late and will be abridged but it is my duty to put together a backblast and I’m not going to slouch.  #LeadByExample

We started off with a disclaimer (had an FNG) and some light stretching… don’t want anyone to get hurt out there!

Took a nice mosey around the left side of the building (facing the front) and circled up for some Warm O Rama.  SSH, Windmills, Imperial Walkers were completed in quick succession.  It started to get cold again, so we went to work.

Partner up… partner A runs front start point around the loop and back while partner B completes an exercise until they return.  No keeping up with numbers, we just kept going until they came back and switched up the exercise each time.  1st- SSH   2nd- Squats  3rd- CDDs

Mosey back around the front to the opposite side of the building. Circle up and completed the following together.

Seal Jacks, 5 burpees, Merkins, 5 burpees, Freddy Mercury’s, 5 burpees

Mosey back to the back parking lot and back around to the Green Monster.

Partner exercise again.  A runs down the hill and back while B completes an exercise with weight (we had 50lb sandbags and 15-20lb kettlebells/dumbbells).  Exercises were: 2 rounds of overhead press, 2 rounds of curls, 2 rounds of tricep extensions, and 1 round of bent over row.

Mosey back around the front parking lot for a quick 3 rounds of Mary.

Numbered off, Name O Rama, and naming of a new FNG!  Welcome to Cousin Eddie!  T-Claps to Two Ferns for bringing him out!

 

Thanks for the opp. to lead Flux!  I look forward to the next time!

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Smackdown at the Crows Nest “Clover Middle School Wrestling Style”

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I had originally had a Weinke prepared for the workout but changed it up after spending some time at my son’s (F3 – Hound) Middle School Wrestling practices.  Today’s temps were in the 40’s so the brave ones wore shorts (Me and Homebrew).  7 showed up total, no FNG’s.  After a short F3 disclaimer we headed around back to the rear parking area to begin the Smackdown.

Warmup included some Moroccan Night Clubs, SSH’s, Cotton Pickers and some Peter Parkers with some plank stretching.

Smackdown Part 1:  Started with the punishment dealt to the wrestlers if they loos a match by points which gives the other team 3 team points.

 

So we did this 3 times

15 SSH’s

15 Para Troopers (Hands on head and basically Lunge Hops)

15 Mt. Climbers (counting right leg each time)

(we will revisit this later for more punishment)

 

Smackdown Part 2:  Up hill cones (4 cones)

Cone 1 was 1 Burpee, 2 SSH’s and 3 Merkins

Cone 2 was uphill a little ways and Pax had to run to it and do 2 Burpees, 4 SSH’s and 6 Merkins

Cone 3 was further uphill and Pax had to run to it and do 3 Burpees, 6 SSH’s and 9 Merkins

Cone 4 was the last cone at the top of the hill and the Pax had to run to it and do 4 Burpees, 8 SSH’s and 12 Merkins.  threw in a couple 10 counts.

 

We then talked briefly about being Thankfull (since we are close to Thanksgiving) and the Pax had a theme of Family with one Glorifying Jesus (Royale).

 

It was time to revisit Part 1:  When a wrestler looses by Pin they have to add 15 Burpees.  So we did…….

15 SSH’s

15 Para Troopers (Hnads on head and basically Lunge Hops)

15 Mt. Climbers (counting right leg each time)

15 Burpees

And then this is when the whining began………

 

We then took a trip and found some wall so the Pax could catch their a breathe.  We had a seat in the People Chair and did some runs outs with Monkey Humpers (Homebrew did a really good 1 handed Hump show) followed by some Derkins and Merkins.

 

We took a brief moment to talk some Tuesday morning Kettlebell chatter.  One name was already thrown out there from Homebrew “Canon Ball”.  Some liked and some said we can do better……..

 

Last part of the Smackdown and here is where the real whining began.  Basically we did some Duck Duck Goose Nascar Style and added some Burpees.  Pretty basic, not sure why the whining took place lol.  This may become a Two Ferns Staple.

 

We headed back top the COT where Wolverine clarified his correct age.

Announcements……Thanks Giving Convergence, Multiple Christmas Parties.

Praises and Prayers…..Olaf (Respectable) praising his son and daughter for showing great love and kindness to spend time with their ailing grandma.  Princess Penny and her health and FAMILY during the Holiday Season.

 

I closed with a prayer and as usual my voice cracks because I feel that a higher power really grabs me and humbles me when I pray.

 

Thanks Flux for the Q and the others for the SUPPORT.

 

 

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Eight Face the Balls of Doom at Crow’s Nest

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YHC was less than enthusiastic about the chilly drizzle that greeted me on on my front porch in the gloom; hesitation gave way to excitement when I hit the driveway in anticipation of a hard workout and a strong showing from the Pax.  Here’s how it went down:

Warm-o-Rama:

Started with a slow mosey from the front of the school to the back, about 400 yards, with a decent cold drizzle smacking the faces of the men we ran and wondered if it would keep up, stop or get worse.  Most of us thought for a moment once again that the fartsack is where we’d rather be, but we shook it off as we circled up for the warmup:

  • 15 Windmills IC (at this point Nemo joined having arrived two minutes late, Pax gave him the requisite crap; he accepted it gracefully)
  • 20 SSH, IC
  • 15 Cherry Pickers, IC
  • 15 Imperial Walkers, IC
  • 15 LSS, IC

My mind having gone blank, YHC decide we were warm enough and we moseyed 400 more yards to the back of the school to begin Part 1 of the Thang:

The Thang, Part 1:

  • 5 rounds: 5 pull ups on the playground, 10 yard mosey to the side walk for 10 Merkins
  • Mosey back to the area where we warmed up for The Thang, Part 2

The Thang, Part 2: Balls of Doom:

YHC has two grab bags, one with 10 ping pong balls, upon which are written numbers from 5 to 25, plus the letter “Q” (puller gets to choose the number of reps); The second bag contains 15 plastic golf balls with excercises on them.  Pax took turns pulling one of each and this is about what we got:

  • Burpees – 25 (Flux of course!)
  • Big boy sit-ups – 10
  • Bomb jacks  – 10
  • Merkins – 20
  • Dips – 10 IC
  • CDD – 15
  • Derkins – 20
  • Crunch frog  – 20 IC
  • SSH – 25 IC
  • Triangle merkins – 20
  • Bomb jacks – 20
  • Run a lap (about 200M)
  • Lt. Dans – 25! (Flux again!)

Frankly there were a few more in there…that’s what happens with the Balls of Doom, fate decides!  Moseyed back to COT where we mentioned the F3 Christmas party, thanked the Lord for everything, lifted our brothers and loved ones in prayers for mercy and healing.  As always, I am grateful for F3 and the for the opportunity to lead.

Wolverine

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