Tag: Captain Jack

Webs at Bermuda Triangle for anniversary celebrations

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First time out at the Bermuda Triangle, longer drive than usual but it was totally worth it, good to see new faces out in the gloom.

Today marks my 2nd anniversary with F3 Nation and it’s also the first anniversary of the Bermuda Triangle AO, TCLAPS to Homebrew for leading this AO during this year so what better way but to combine the celebrations; 15 PAX decided to get better and were ready to start the party at 0500, some where disappointed to know that no utensils were in the menu but later found out that it was better that I left the utensils out.

After a short disclaimer, we moseyed to the front of the school for the warm up in cadence:

Windmills

Moroccan Night Clubs

Low slow squats

Low slow merkins

I’ve been nursing a pulled hamstring all week so I decided to keep the running part to a minimum; I had 4 cards in my pocket with predetermined webs, we circled up on a “grassy” area, even though most of it was dirt with patches of grass, time to start our webs series, first web LEGS:

1 Knee Tar Jie – 4 squats, progressive to 10 KTJ and 40 squats (55 KTJ and 220 squats total)

Some questions arose when the second card was pulled out of my pocket but you don’t get up at 4 am to to the easy thing, second web CHEST/SHOULDERS:

1 Worst Merkin Ever (wide, regular, diamond) – 4 Carolina Dry Docks, progressive to 10 WME – 40 CDD, after the 8th WME I decided to switch the 9th and 10th round to regular merkins only and the CDD stayed the same. Flux was a champ and decided to do WME on the 9th and 10th as well so some of us joined him in the action. (+-150 merkins and 220 CDD)

we moseyed back to the soccer field for a softer grassy area and on the way there the site Q asked me about the legendary Captain Thor web, well, that was our third web ABS:

Captain Thor
1 Big Boy Sit Up – 4 American Hammersogressive to 10 BBSU and 40 AH (55 BBSU and 220 AH total)

With about 7 minutes left in the clock, I pulled my last card for the fourth web series CARDIO:

1 burpee – 4 goof balls, progressive to 10 burpees – 40 GB (most of us finished the 8th round for 36 burpees and 144 GB) I learned about goof balls last weekend at Hog and Coyote and this exercise really gets your heart pumping,  yes you guessed, you look like a goof ball!!

My plan was to include all groups of muscles into one workout and we did it, great job pushing yourselves out of the comfort zone gentlemen!!

We finished with announcements about Q School at Bermuda Triangle, we included our injured AX, families and kids on our prayers.

Thank you Homebrew for the opportunity to lead!!

Tinsel out…

 

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‘Twas another beautiful Saturday morning at the deep, 21 pax including FNG Bobby Boucher came out to put in work.
COP
Produce pickers
Moroccan night clubs
Sun gods
SSH of varying speeds
Mosey to the picnic tables

11’s
partner Abyss Merkins and Dips
Mosey to playground
Partner pull ups and Makhtar N’Diayes
(Lots of mumble here, whining about forearms and such)

Main event
1/4 mile track mosey until Q says red light perform exercise until Q says green light.
Merkins
Monkey humpers
Lunge walk
Big boys
Squats
Burpees
Alternating arm planks
Dying cockroaches
I’m sure I’m forgetting a few.
Ended up with close to 3 miles for the morning
Rounded it out with some ultimate football and a brief 4 minute Ab lab.

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We opened Pandora Box at Bermuda Triangle

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Arrived 15 minutes early to unload the Cindy’s, a newly mad tire sled and a canvas punching bag.

Disclaimer

Mosey to the other side of the school

Warm up
20 – Imperial Walkers IC
20 – Slow Morracian night clubs IC
20 – Windmills IC

At this time Wild thing showed up he didn’t get the memo that the start time is 5 am, glad YHC was told a couple of days before.

Mosey to the wall

People’s chair
20 – Slow over head clap IC

Recover

People’s chair
20 – Arm flutters IC

Recover

5- Burpees OYO

Mosey to the roundabout where everything was set up and partner up size did not matter.

The Thing

Box of death partner work out (Pandora Box)
All exercises done with Cindy while partner runs to the school around the island and back

The left side would also start with the tire sled around the Island or roundabout pass to there left till everyone got a turn.

From the right side flip the punching bag. This was a fail as we busted with the third person ising it.

100 up and over

200 arm curls

100 squats to overhead press

About right here time was getting tight so YHC YHC Omaha the reps to 40 of each to each pax in order to get through the list.

200 chest presses

100 triceps extensions

200 off set merkins one han on Cindy

Hold Cindy straight out till partner returns

200 Cindy Flutters

150 Bentover rows

As people where finishing we did Monkey Humpers till the 6 came in.

Circled up for Global Warming – one of my favorites. Hold Al Gore as on Pax at a time performs 20 Monkey Humpers.

COP for 1 AB exercise with medicine ball
American Hammers with my make shift rice medicine ball then hand off to person to your left. While everyone elese is doing V-ups

Nam-o-Rama
Announcements – Hog and Coyote June 15th
Prayers and Praises

As always greatful for the opportunity to Lead

Thanks to Homebrew for the invite.

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Hour long Q’s are hard on everyone

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Had a little challenge on my hands for this one – a group of the Deep regulars including the site Q were taking on the Savage Race course, so for those who were not peer pressured into participating in that, I had to make the Saturday boot camp just as awful (minus the ice bath obstacle).

Rolled up w/ my fellow Lake Ridge guys Lutefisk, Olaf and Pothole and we waited for what I thought would be just a few guys rolling in.  This is not the case anymore – these pax roll out in numbers and we had 22 including some very brave 2.0’s in attendance all ready to work, including 1 2.0 who’s 11th birthday it was this week.  Royale gave me a heads up a couple days ago, so the workout was made with that in mind, nothing but 11’s for Pierce, aka Lancelot.

1.  For those that know me, I’m not a big fan of warm-ups,  although I may need to rethink that during hour long workouts. Our “warm-up” – mosey over to the nice 400m track across the street and do 4 laps, stopping every 100 meters to do an exercise 11 or 22 times for birthday boy.

  • lap 1 – merkins (stop 1 – 11 merkins, stop 2 – 22 merkins, stop 3 – 11 merkins, stop 4 – 11 merkins)
  • lap 2  – squat jumps (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 3  – big boy sit-ups (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 4  – yep, burpees (11 reps per stop)

2.  With the warm of 1.2 miles, 66 merkins, 66 jump squats, 66 big boys and 44 burpees complete, we moseyed back across the street and hit the baseball field…all dirt, some rocks, no grass.  Asked all 22 to count off by 2’s so we had two teams then I explained the rules.  I set the 15 minute timer, blast some old school papa roach, and you try to score as many runs as you can in the 15 min.  How to score a run?  Like this:

  • lunge walk to 1st base, then do 11 diamond merkins
  • bear crawl to 2nd base, then do 11 jump squats
  • broad jump to 3rd base, then do 11 donkey kicks
  • crab walk home, do 11 burpees, then step on home plate.  That’s 1 run.

Believe Lutefisk scored 5 runs, otherwise everyone else was hovering around 3 to 4 runs.  The intent which I totally overlooked in the heat of exhaustion was to add up both teams scores and issue a penalty to the losing team:

Loser:  burpeee bounce from home to 1st base (ie. burpee where you go down, do a push up, but explode up and forward 3 times so that you cover some ground on the uptick, then up, jump and that’s 1 burpee.  Do as many as you need to, to get to 1st base.

Winner: mack tar jais along the first base line while the the poor saps do burpee bounces.

3.  From there we hit the hills behind the baseball field for some true 11’s.  Start at the bottom of the hill with 1 “worst merkin” (wide grip merkin, reg merkin, diamond merkin = 1 worst merkin), run up and 10 knee tucks, then back down for 2 worst merkins (ie. really 6 merkins lol).  This just about killed the group.  I was very encouraged to see at about the 5 or 6 count of worst merkins that every single pax was modifying lol.  I think I even saw some Pax’s faces face down in the weedy grass we were in.

4.  We had about 5 minutes left and we were at 2.3 miles, so I really wanted that 3 mile mark.  We moseyed to the gate near COT and I told the pax about the X crunch suicide we’d do.  For those of you doing the app based ab challenge that Nasa organized, there is a “X Crunch” that absolutely sucks.  Basically start in the v-sit position, go down all the way and make an X with your arms and legs and then back up to v-sit position.

  • 5 x-crunches at the start line (basically the gate) then run to the 1st corner at the back of the school
  • Do 5 more x-crunches on corner of school and run back to start line
  • Do 5 more at the start line, as you pass 1st corner in the back of the school, do 5 more, and then when you get to the next corner do 5 more.  Then run back to the start line.

That took us to exactly an hour which was good because I think I may have gotten beat up had we kept going.  Had a great time w/ this group again (second time in a week!).  Cannot believe how much they’ve grown this place in the last year.  Props to the EH’ing machines over there and the consistency with how often they post.

Hope to get back out to the Deep a little more consistently now that my third son is no longer a little baby.  Thanks Shakespeare for the chance to lead this great group.

ChaChing

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T For Triangle

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YHC Answered the call from Hombrew to Q an AO I had never posted at. It will be fun he said- AND IT WAS. 12 PAX and an FNG from PHX where on hand for the fun.

It went something like this.

Disclaimer for FNG and Pax and off we go.

Mosey 1/2 way round trail and form up on the move for an Indian run. In my recon visit the Saturday prior I thought the trail around the field was longer. So the 1/2 lap mosey, 1/2 lap Indian run turned into 1.5 laps Indian run.

Circle up for COP

Quick hanging back stretch into 15 cherry pickers- 20x SSH- 15x Windmills- A Little mumble chatter by OOO O’Reilly prompted an on the fly round of 20x Monkey Humper w/ required Eye Contact to the above mentioned Pax.  Move to Plank and hold 30 secs- Short pontification, in the plank, on Forcible Contact to Strong Effect. 15x Peter Parker- 15x Plank Jacks. Recover.

Mosey to far end of Field for the Thang.

8 pain stations setup in a T pattern ran up and across the field.  Start at the bottom and work our way up.Since it was dark I gave a quick run down of the exercise requirements and modes of travel from cone to cone. Accountability Partners selected to make sure no bad modification or slack off in reps. Start together- finish together. Have Forcible Contact to Strong Effect on your Partner.

Rep counts per round set at 12-24-36

  1. MTN Climbers–Bear Crawl to next cone
  2. Bomb Jacks–Crab Walk
  3. Merkins- Burpee Broad Jumps
  4. Squats- Sprint to far cone in top of T.
  5. GTOs with Cindys and ruck sacks. AS info while my taped cindys were great on asphalt they didnt work so well in wet grass. Thanks Copyright for leaving those additional blocks in the van for us to use.. Nur to next cone.
  6. Box cutters–Lunge WalK
  7. 4x4s– Crawl Bear ( 4x4s are a crowd pleaser. Especially once the rep counts get up there) First page of Exicon and can be modified for better/more fun.
  8. Crabcakes- Long Mosey to bottom of the T as a pair and plank for the 6.

Rinse and repeat.  I was hoping for 3 rounds but we got two full rnds in. Great Job Men!.

A Few Observations:

I drastically underestimated the fitness level of my FNG from PHX. He worked hard but was not used to the pace, random assortment of exercises, and rep counts you HIM deal with for 45 mins in the gloom each day. He also never gave up, wanted to complete all reps and I held him accountable to it even if that meant pulling extra reps myself. The FORT is awesome for picking up the 6. That is what draws guys back daily. Regardless of fitness level someone will hold and push you to finish.

I missed alot of the good chatter and the real ability to lead the PAX as we were in the 6. Nothing terribly wrong with that except I wanted to help set the pace. Homebrew came back to PU the 6 once but I sent him on to start the group on the 2nd round.  As a leader we do what it takes push the group or the partner. Next time maybe a slight adjustment to ensure I am in the 43′ ahead and switch off a partner as needed.

Back to COT

Announcements P and P.

FNG to the middle. He was almost given a name prior to the actual Q&A period and some solid names came out but ultimately landed on Redeye. He is the VP of the company I work for and takes redeye flights religiously. Also a plus to drop a #BEATDOWN on a C-level guy I work with/for.

Thanks Homebrew for the opportunity to lead these Men.

Duck Out.

 

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Games at The Deep

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So this was my 3rd Q of the week and I was seriously running out of ideas. Also I was exhausted and wanted to have a little fun with the Pax, so I channeled my inner Mainframe and planned some games for the Pax.

We stared with a disclaimer and an note that this was a fun Q and to just have fun with it. Then we did a quick warm up of windmills and weed pullers before we started the games.

The idea was we would have three attempts at each activity which would determine the exercise, the rep count and the mode of transportation to the next event depending on a make or miss. The exercises for makes varied (merkins, SSH, jump squats) but misses were always burpees (We did a lot of burpees) The rep counts varied depending on the make or miss or miss from 10 to 20. Mode of transport was always running for a make but always bad for a miss (bear crawls, lunges..)

Below were the events:

Baseball – Pax had 3 chances to hit the ball to the fence off the tee. I would say this was one of our more successful events

Basketball – Pax had 3 chances to make a free throw. We will not be starting a F3 Lake Wylie basketball team any time soon. 

Soccer – Pax had 3 chances to soccer a goal from the center line. This was more difficult then I originally thought. 

Football – Pax had 3 chances to make a field goals from about 10 yards. Was impressed by the Pax ability to make these kicks. 

Baseball – Pax had 3 chances to throw the baseball at the school and hit a 5×5 square I had drawn from about 20 feet. Talk to DaVinci about this….

Basketball – Pax had 3 chances to hit a 3-pointer. See comment above.

Golf – Pax had 3 chances to chip a ball into the GaGa pit from 50 yards. YIKES.

Football – Pax had 3 chances to throw a 40-yard pass to another Pax (had to catch it for it to count) WATCH OUT FOR THE CURB….

Archery – Pax had 3 chances to hit a target with a bow from about 10 yards. Shout  out to Grizzly and Yoda on there archery skills. 

Cornhole – Pax had 3 chances to land a bag on the board from about 15 feet. We need to practice this more at happy hour. 

All in all this was a fun Q and the Pax gave it all they had. But we should stick to running a merkins.

Thanks to Shakespeare for the opportunity to lead.

Until next time, back to the hunt…

 

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Who knew monkeys could vacuum?

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Bermuda Triangle – May 3, 2019

Pax
Radar (Q)
O’Reilly
Costanza
Two Ferns
Wolverine
Chop Block
Homebrew
Captain Jack
Flux
Olaf (Respect)
Iced T

Warm Up:
11 PAX gathered at The Bermuda Triangle for a Q led by Radar. I wanted to make sure I delivered a challenging workout – keep the heart rate up with some running and challenging exercises.

Disclaimer

Two laps around the track and then head to the soccer field for warm up.

Seal Jacks x 25 (IC)
Hillbillies x 10 (IC)
Windmill x 10 (IC)
Produce Picker x 10 (IC)
MNC x 20 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
We started off with doing some Lindsays aka Forties. Each pax started with 30 merkins sprinted to the other end and performed 10 plank jacks and sprinted back, then subtracted five from the first exercise added five to the second exercise. (i.e. 25 merkins/15 plank jacks)

Routine 2:
After the pax finished we lunged walk back to the end where we partnered up and did vacuum cleaners. Partner one in wheelbarrow position performed five derkins and then wheelbarrowed to the second line. We did this five times or to five lines and then did a reverse wheelbarrow to each line for one rep. After partner one performed the exercise, partner two took his turn.

Since we all had a great time with the vacuum cleaners. I thought what better way to bond than with some howling monkeys. In a circle, the pax grabbed their ankles and the first person does ten monkey humpers followed by the next person and so on. We did two rounds.

Routine 3:
Next we took a fellowship mosey to the picnic tables where we did 50 dips, 25 box jumps, 50 incline merkins and 25 Rocky Balboa’s.

Before ending the workout we had a few minutes of Mary.

  1. Makhtar N’Diayes
  2. Big Boy Sit Ups
  3. Dying Cockroaches
  4. Slow Slow Squat
  5. Crunchy Frog

COT

Prayer requests: We had quite a few today and we lifted them up in prayer.

Announcements: Go Ruck Challenge Send Off, F3 Father’s Day, Pancake Breakfast at New River Church (5/4)

Thanks for the opportunity!

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Co-Q with Two Ferns

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Last minute Co-Q with my boy Two Ferns stepping up to lead the first half.

Those brave enough to pre-run made an appearance 45 minutes prior. (For the record, those PAX were Two Ferns and Shakespeare).

Disclaimer given by YHC and Two Ferns took us on a mosey to the elementary school parking lot for Warm-O-Rama.  We welcomed Delay-Of-Game (Chop Block’s name after missing the starting gun), his 2.0s, and Respectable Olaf to the party as they arrived.  Mosey to the football field.

Lacrosse Drills w/ Two Ferns:

Two teams pitted against each other for glory.  With YHC keeping score, I just want the record to show that my team won.  First drill of partners going out to pick up a lacrosse ball with a stick, minimum 5 partner passes (each drop, other team members complete a punishment), first team to retrieve all balls gets the win.  Team members “on deck” held plank until the others returned, when a ball dropped, teammates completed a merkin.  Other times through, we held Al Gore and completed a squat on dropped balls.

After a few rounds, we did 1v1 sprint retrieval, 1v1 back to back fight for the ball, and 2v2 sprint retrieval with passes.

Little Tykes Basketball w/ YHC:

In what seemed to be easy (and was extremely hard) each PAX took 3 attempts (some more as we had to change the rules a few times for LOTS of misses) at shooting on a Little Tykes kid hoop.  For every miss, we completed a Burpee.  Let’s just say there were lots of burpees.

Ultimate Football:

In what has become a tradition at The Deep, we played some Ultimate Football. It was a short game, but again, my team won (I was keeping score).

COT & Prayers

Thanks for helping me Q this one Two Ferns!

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Drunken Murph

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Wow, where to begin with this disaster.  I guess from the beginning.  Waking up hung over on three hours sleep my M started the morning off by telling me how stupid I was for getting drunk then having to lead a workout a few hours later, that was not bad advise by the way.  I pull in to the Triangle with about a minute to spare and as soon as the Pax saw me they knew (I happened to be drinking with some of them the night before).  A disclaimer was given, and a background on who Lt. Michael Murphy was and then I started the COP right away with 5 OYO Burpees/SSHx20/SunGodsx20/Low Slow Squatx10.  Surprisingly no merlot was splashed though was very close calling cadence with SSH.

Main Event

1 Mile Run

I did 5 Pull-Up/10 Merkin/15 Squat x20 but most Pax did a 10/20/30 x10 rep range with the exercises.  Every rep of the merkins made my head pound, just awful. 

1 Mile Run

Most Pax finished in time for COT.

Observations- Don’t get drunk and Q a few hours later.  It might seem like the cool rock star thing to do but really, it’s not. It’s also a lot harder to control a group of men when they know you’re bombed. However no merlot was spilt, was proud of that.  Kotters to Austin Powers, we missed him.  Welcome FNG Survey Says.  He is the youth Pastor over at the local church I attend which I have renamed the Church of F3 as many Pax go there so I wanted to call him Joel Osteen but his childhood dream of being a game show host earned him the nick name Survey Says, with Steve Harvey being a close second choice (favorite game show-Family Feud).  As always fellas-PEACE! 

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Back to Basics at The Deep

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After my Q on Thursday I feel like Q #3 this week would a good opportunity to go back to basics.  As the Lake Wylie guys celebrated 3 years since the launch of the Deep this week I forget that we have a lot of “newer” faces around.  I wanted to make sure we can get the “why” of a lot of the things we do in F3 shared and engrained with the PAX.

This morning looked like it was going to be a wet one.  At 6m when I woke up it was POURING. But looking at the weather it showed a break for our 7-8am hour. I had planned a weinke with lightning options and no lightning ones.  Regular rain is the BEST and not a determining factor on the weinke.  (Core principle #3; to be discussed later)

I was successful at dragging Lancelot out of bed (but not The Lorax) so we were glad to see so many guys, including a few 2.0s at The Deep at launch time.  Gave the disclaimer and we did a couple dynamic warmup laps around the parking lot until we circled up for COP.

During COP; Gave the proper instruction on what it takes to lead the group in cadence.

Announce the exercise – move the men into position – begin the exercise and count in cadence – I completed SSHs as the example

Then I asked for some of the newer PAX jump in the middle and to lead a specific exercise.  From memory I think it went like this…

Lancelot – Windmills

Captain Jack – Imperial Walkers

O’Reilly – Daisy Pickers (or non-descript produce pickers)

Whitesnake – Squats

Bono – Moroccan Night Clubs

John Wick – Merkins

Next we moved to the back on of the school, the lightning had held off (so did the rain) so I gave O’Reilly the choice of our next Evolution; Dora 1-2-3 or Lazy Dora.  He’s been reading up on the lexicon so he was smart and picked Dora 1-2-3

Partner Up

Partner 1 does exercise while partner 2 runs about 30 yards down the straightaway then switch

We did:

100 Merkins

200 Squats

300 single count Flutters

For our 10 counts I asked all who knew the 5 core principals of F3?

  1. Free 2. to all men 3. held outdoors (rain or shine) 4. lead in rotation by a member of the group 5. closes with a COT

Next Evolution we moseyed over to the east parking lot

On Thursday several of the PAX did not know what a Kraken burpee was!  Since this was a Lake Wylie day 1 Original I had to share and spice it up.  All credit for this goes to Shady who wrote this up in a black diamond BB a few weeks ago.  He called it “Krack Webbs”.  When I announced it to the group, several guys were not happy with what was to come.

  • 1 Kracken burpee (1 burpee + 3 hand release merkins for the pushup part of the burpee)
  • 4 squats
  • Repeat all the way up to 10 Kracken and 40 squats totals equal 55 Kraken burpees & 220 Squats

About halfway through this terrible idea we heard some lightning.  I coached the guys on proper procedure when leading.  Rain = Great, Lightning = take care of your PAX.  We used this parking lot just in case of lightning, so we could easily move under the awning at the east side of the school.  Lesson learned = be mindful of your surroundings and have an alternate place in your plan for safety.

Finished the Krack Webbs under the awning as a little rain started. I wanted to quit at 8 rounds, but somehow we kept going!  That one pushed us all!

Evolution 3

Wall sits with a twist.

We were already under the awning so we would sit on the wall, left to right would bear crawl and we would just keep going.  When we ran out of wall stay under the awning and hold Al Gore while the group continued to bear crawl.

Last thing we did was at the request of Link… he mentioned crab walks so we continued down the hallway for the last 20 yards doing that.

At the end I shared I quote I found from Santini and shared it with the PAX.

Why do we do have Three Fs?

“It’s not an accident.  Men of purpose and impact are intentional about their lives. Men who become part of F3 start to explore the idea of Faith.  In many cases, this starts with asking questions like, “What do I believe?  What do I value? What is important to me?  Is there more than just writing a mortgage check?  Who can I share the things that concern me, scare me, or challenge me?”  These questions drive a man to assess his measure of impact in the world around him.” ~Santini

COT

Announcements – Savage Race 5/18 we are planning an F3 Dads day at the Deep 5/25

Prayers and Praises – New homes for Wildthing and Bones (Link); Healing for those fighting cancer and other ailments.

An Honor to Lead!

~Royale

 

 

 

 

 

 

 

 

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