Category: Crows Nest

Cinder Block Surprise at Crow’s Nest

Leave a comment

A beautiful morning for my first Q at the new Crow’s Nest deep in Lake Wylie.  It’s also the closest AO to my house so I was able to set up the night before.  I warned the attending PAX to bring gloves, but my P200 brother Peg still couldn’t find his…lucky for his white collar hands (like mine) I brought several extra pairs.

We had six men ready to roll at 5:15am, gave the disclaimer (including a modify if it’s too dangerous for you) and we started out.

Light jog to the north parking lot with a dynamic warmup including,

High Knees – Butt Kickers – side shuffles – toy soldiers

COP

20 SSHs – 20 MNCs – 15 IWs – 8 Abe Vagota  Windmills – 10 Merkins – 20 Mountain Climbers – 15 Plank Jacks

Small mosey to the hidden big old white board with some cider block coupons.

Partner Up

1 PAX will use the cider block for an exercise while the other partner does exercise #2, then rotate

Exercises were:

20 Curls –> Flutters

20 Overhead Presses –> Calf Raises

30 Bent Rows –> Squats

30 Durkins –> LBCs

10 Man Makers –> American Hammers

20 Tricep Ext –> Lunges

30 Irkins –> Rosalitas

30 Squats –> Imperial Walkers

The men did such a good job we got to do the whole rotation twice. Lots of good mumble chatter and sharing from Peg about Childrens Attention Home, YHC about G-Fit and Flux about the BrewRuck 002 from this weekend.

We moved over to the wall of the school to do:

Wall sits while each PAX did 5 Merkins

BTTW 30 count

Wall sits while each PAX did 2 burpees

We went back to the cinder blocks, grabbed one for the walk back to COT and the PAX changed holding positions when I called for a switch.

Back to COT for Announcements

Read your newsletter, Word of the month is Worthy

Spring is here, start EHing the guys back out!

Happy to start my day the right way,  and a big shout out to Flux for leading this new AO in Lake Wylie!

An Honor to Lead…

-Royale

 

TClap |
1
Leave a comment

It was getting a little windy (super windy) so we quickly started moving. As a special treatment for the 2 P200 runners showing up so soon after the big day, they got to control our 10 counts and replace any exercise set with 5 burpees (we had no 10 counts and I don’t think anything was replaced with Burpees)

Mosey around the bus lane? for some warmups
SSH IC x20
Calf Raises IC x10
MoroccanNC IC x20
Cotton Pickers IC x10

I kept the warmups relatively easy and repetitive to encourage mumblechatter and get some storeis out of our P200 PAX. I was glad we had a crew who was able to walk and chew gum at the same time.

Partner’d up and went down to the bottom of the smaller hill (Not the Green Giant unfortunately)
One partern ran up the hill and back while the other partner did an exercise then switch
I picked some spelling partner routines from the Exicon

B.O.P.O
Burpees
One-Leg Burpee
Plank Jack
Other-Leg Burpee

B.O.M.B.S.
Burpees
Overhead Claps
Merkins
Big Boys
Squats

Everyone handled this really well so we ran back up the hill and continued to mosey around the backside of the school. I tried the single file run again (I think Indian run is the wrong name, is it Spartan Run?) Front PAX drops for 5 merkins, catches up to the line and yells DROP. We went through the full rotation twice, everyone took it upon themself to run in any random direction or shape when they were the lead which kept it interesting.

We lined up next to the loading dock and looked maybe 20-25 yards away to the curb and grass and I prepped everyone for some sprints immediately followed by 10 merkins. We did this 5 times and I took the time on the walk back to unload some form of wisdom

The English word abide means to follow instructions, be obedient, endure and follow through on a task. Jesus entered this world to expand our definitions of very basic words. He took everything in the Law and added a layer of humility and selflessness. Inspired us to look inward and realize our depravity instead of focusing on whatever we could do outwardly. How does this apply to abiding? These questions lay in front of us: How are we abiding? Who are we abiding in? Why are we abiding? It should be our goal to walk with Jesus, to do as he did, read his Word and live life in a manner as similar as possible to the way Jesus lived and taught. I mentioned the the apostle John really likes our current word of the month but more on that later.

It was super fun to talk for about 30 seconds then just yell SPRINT and watch them scramble before getting back to my word of the month chat. Again we did this 5 times with 10 merkins each time.

Mosey all the way back near CoT and found some good low brick wall around the playground for step ups. I led a modified W.A.S.H. I’ll call the ‘Partner WASHing machine’
While one partner was doing step ups (left leg first) the other partner would do 10 reps of an exercise then switch. Both PAX did left legs, then right leg, which meant everyone did 20 of each of these—-

Merkins
American Hammers
Hillbilly Walkers
hand-release Werkins

We then found a nice patch of grass for some 1:4 ratio Jack Webb (plank jacks, not merkins) incrementing all the way to 10 plank jacks, 40 overhead claps

This was a super great push for all PAX as we made sure no one dropped arms during the last 40 and finished all together

I am starting a thing where I end all workouts with 5 burpees so watch out!

CoT
count-a-rama
name-a-rama
1 John 2:6 whoever says he abides in him ought to walk in the same way in which he walked
1 John 3:6 No one who abides in him keeps on sinning; no one who keeps on sinning has either seen him or known him………
1 John 4:16 God is love, and whoever abides in love abides in God, and God abides in him
(while technically out of context, please read around it, they hold meaning in context)
announcements/prayers/praises
QBert out

TClap |
3

A Feast for Crows

Leave a comment

Great weather, great group of PAX, and an overall great morning.  Excitement filled the air because it was the “official” launch of the “Crows Nest”, Lake Wylie’s newest AO.  We had 7 boot-campers and 1 runner (Kenyan) who was already out running before we got started.  After a super-quick disclaimer, we took a short mosey around the school and circled up.

Warm-A-Rama

Nothing too fancy today.  I had a lot of different exercises planned for the workout, so we did a random number of the following to get the back stretched out and the blood flowing a little.

  • Windmills
  • Cherry Pickers
  • Imperial Walkers

The Thang

I had a nice match game prepared for the PAX this morning.  I can’t say it was a totally original idea because the crux of the game I stole from a previous bootcamp lead by Witch Hunt.  In any case, it was fun, and as usual, I modified it a bit for better or worse…

It consisted of 3 sets of ten disc cones arranged in a triangle (think bowling pins) and placed on a grassy field also in a triangle.  As we moved between each point of the triangle we would Bear Crawl between the short “sides” or Sprint the long “side” of the triangle. Each of the 10 cones in each set had 1 of 5 different pairs of exercises taped to the bottom.  The idea was to flip over 2 cones, if the exercises matched, we performed 1 set of the exercise and removed the cones.  If they didn’t match, we did both exercises, flipped the cones back over, and made our way to the next set of cones. We continued this process until we matched and performed all of the exercises or until time was up.

Below is the list of exercises that were taped to the bottom.  I can’t say I remember exactly how many we ended up doing, but it could have been a lot worse if it wasn’t for Q-Bert and his ridiculous memory that worked way to well this early in the morning.  Needless to say we completed the “game” with about 8 minutes to spare so we did everything at least once and repeated maybe half of them twice.

  • 15 Burpees oyo
  • 50 Seal Jacks oyo
  • 50 Plank Jacks oyo
  • 50 SSHs oyo
  • 20 Mountain Climbers IC
  • 15 Flutters IC
  • 25 Merkins oyo
  • 30 Dips oyo
  • 25 CDDs oyo
  • 50 LBCs oyo
  • 20 American Hammers IC
  • 25 Jump Squats oyo
  • 15 Lunges (each leg)
  • 10 Crab Cakes IC
  • 10 Donkey Kicks oyo

We moseyed our way back to the parking lot and filled the remaining 5 minutes with BTTW, which we held while each PAX did 2 Burpees and returned to the wall.  Upon completion we circled up for Ablab to finish out the last couple of minutes.  We managed to get through some Hello Dolly’s, Dying Cockroaches, and I’m pretty sure something else I’m forgetting 🙂

That took us right up to 6:00AM so we circled up for CoT.

Announcements:

  • P200 this Friday!
  • Brew Ruck 002 on 3/31

Praises/Prayers:

  • Prayers for the P200 runners this weekend.
  • Praises/Prayers for Sparkle’s friend, he has been battling stomach issues and had underwent surgery recently, the surgeons found a redundant colon that they were able to utilize for his recovery.  Quite the miracle!
  • Prayers for Royale and his busy and stressful work week… as well as all the PAX and their families as they go about their day today.

Until next time…

Flux

 

TClap |
2

The Green Monster

1 Comment

There were 7 on a wet, rainy, spring-forward Monday morning in Lake Wylie including 5 fresh faces that didn’t post during the 1st recon.

I had been planning on tackling this HUGE hill next to the ball field at Crowder’s Creek.  After looking at the weather over the weekend and knowing the hill would be a muddy mess, I thought about calling an Omaha, but decided against it.  The harder and more miserable the better the gains right?

We circled up after a quick-and-groggy disclaimer and moseyed our way towards the back of the school w/some active running along that way that included some Toy Soldiers and Karaoke’s.  After getting close to our destination we circled up for some warm-ups that included a random number of the following:

  • SSH’s
  • Moroccan Night Clubs
  • Windmills
  • Peter Parkers
  • Parker Peters
  • Plank Jacks

The Thang

The plan was simple, get to the massive hill and go up and down it as many times as we can in varying ways.  For the cherry, I thought we would keep count by doing a burpee for each new time we went up & down the hill.

  • To see what we were dealing with I thought we would start with a nice mosey up & down the hill.  x1 Burpee at the bottom.
  • Sprint up/down.  x2 Burpee’s at the bottom.

I appreciated Cornerstones “Clockwork Merkin’s at the Abyss Wednesday, so I thought we would take a “breather” and do this exercise again.  The hill really makes it interesting.  We did 6 Merkins IC at 12, 3, 6, and 9o’clock.

  • Back to the hill… Bear Crawl up, Bear Crawl down.  x3 Burpees
  • NUR up the hill, NUR down the hill. x4 Burpees
  • Crawl Bear up, Crawl Bear down. x5 Burpees.
  • Grab a partner and Wheelbarrow Walk up and back down. x6 Burpees.
  • BONUS, sprint up and down. NO BURPEES!
  • Crab Walk up, Crab Walk down. x7 Burpees.
  • Partner Carry up, but not on the way down.  To slippy. x8 Burpees.

We had about 7 minutes left and needed 4-5 to make it back to CoT.  I asked the PAX if they wanted to do 1 more climb or mosey back for some Ablab.  Unsurprisingly they picked Ablab…

We moseyed back with 3 minutes to spare.  PEG, Whopper, and Q-Bert called out some exercises; Freddies, Freddy-has-a-fat-girlfriend (4-count Freddie with a crunch in position 3), and Crunchy Frog respectively to fill up the rest of the time.

CoT

Included Name-o-Rama, Announcements, Praises, and Prayers in random order (because the time jump left me pretty dazed and confused this AM).

This AO will be official and named next week!

Prayers for my M’s grandmother as she passes.  We are praying for a peaceful exit to go and be with God.

Praises to Homebrew and his EH from the week before ICE T, for getting together to support the homeless every other Saturday.  What a great cause!

Until next time….

-Flux

https://twitter.com/twitter/statuses/973146529430056960

TClap |
6

Crazy RECON at Crowders

Leave a comment

10 of us, including 2 FNG’s,  joined together at Crowders Creek Elementary on a chilly March morning to RECON the area with hope that we can form a new AO here.

I gave a better-than-usual disclaimer since we had some new guys (Welcome Thing and Iced-T) and we fumbled (that’s a big fence) moseyed around the parking lot.  Eventually we made our way to the center lot (future parking area) while doing some toy soldiers and shuffles along the way.

We circled up for Warm-a-rama which included:

  • 11 Windmills IC
  • 12 Cherry Pickers IC
  • 20 SSH IC
  • 20 Peter Parkers
  • 20 PJ’s IC

The Thang

Our next mission was to find a hill so back to moseying we went.  There is a MASSIVE hill next to the ball field, but visibility was low so we settled on a easier hill which turned out to be pretty nasty anyway.

I had everyone do a King of the Hill type exercise where one guy did as many CDD as possible, while the rest of the gang ran down the hill and backwards up x2.  The idea was to continue to do this until everyone had a chance to be the King and inevitably this is what we did, however, we reduced the up/down to x1 and had the last few guys be Kings together to save some time and our legs from burning.

After finishing up we moseyed our way to the playground.  This AO has a massive playground that we should be able to use for all kind of nastiness in the future so I wanted to point it out this morning and incorporate it to give future Q’s some ideas.  So I created a new exercise I’m calling “Crazy 8’s” which took up the rest of the time.

This consisted of the following:

  • Burp-UP using a piece of playground equipment
  • Jump Lunges
  • Freddie Mercury’s
  • Run
  • Repeat x8

Keeping with the theme, we started with 1 Burp-UP, 8 Jump Lunges (Double Count), 8 Freddie’s (Double Count), and then a figure 8 style lap around 2 landscaping circles in the parking lot leading back to the playground.  We increased the Burp-Up’s by 1 each time, Jump Lunges remained at 8, and Freddie’s increased by 8 each time.

Most of us finished, a few of us didn’t, but we all got better for it.  Those that didn’t have something to shoot for next time because I think this one will turn up again for sure.

For those that finished here is the count of what we accomplished.

  • Burp-UP’s x 36
  • Jump Lunges x 64 (DC)
  • Freddie Mercury’s x 288 (DC)

With only 5 minutes to spare, we went for a long mosey (dang fence) back around the school and made it back to CoT a minute late, but I don’t think anyone minded.

CoT

As usual we finished up with a CoT which included all the usual Announcements, Praises, and Prayers.  Special prayers were lifted up for mothers, mother-in-laws, and stepmothers.  Also, some prayers for this new AO in the hopes that it can help bring new men to F3 and extend our reach further into Lake Wylie.

Welcome once again to our FNG’s Thing and Iced-T and all those that joined today.  It was a pleasure to lead you all this morning and hope to see everyone again next week!

-Flux

 

https://youtu.be/vKG4jGj-F28

TClap |
6