Tag: Chop Block

Doracide at the Abyss

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Gave the disclaimer then started with a much needed warm up.

3 sets of Downward dog and honey mooner

10 SSH

10 Moroccan night clubs

10 Low slow squats

After the warm up, led the group in a partial mosey around school 

For the main event I let the Pax know my MO for Qs is Dora.  To mix things up I planned a nice long Doracide for this beautiful morning.  It consisted of:

Partnering up (group of 2 and 3) and while the first partner ran suicides of 250’ with 1 burpe, 500’ with 2 burpees and 750’ with 3 burpees; the other partner worked to knock out the :

100 lunges (each leg)

200 Carolina dry docks

300 Bobby Hurlys

400 hello dollies

After we finished this terribleness we didn’t have much time left so I had the pax get in a line in plank position. 1 by 1 we crab walked about 100’, then the next pax went and stayed in plank until the 6 was in.  Finally we moseyed back to COT.

Announcements: reminder of upcoming events (dam to damn bar, Lake Wylie convergence)

Closed with a prayer and we were out!

Thanks for the opportunity to lead!

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The Kettlebell Tolls for Thee, at Cannonball

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It was a misty morn as 14 gathered to sling kettlebells at Cannonball, including FNG “Silent Bob”, who was EH’d at Trunk or Treat by O’Reilly just this past Sunday.  YHC sort of forgot I was on Q till yesterday, so props for the promo from Two Ferns.  Post disclaimer for the FNG, here’s how it went down:

Warm-o-rama

  • 20 SSH IC
  • 15 Imperial Walkers, IC
  • 10 Windmills, IC
  • 10 Merkins, IC
  • 20 Moroccan Night Clubs, IC
  • 200 year walk with kettlebell held high, around the parking lot

The Thang, Part I

We split the group into two teams of 7 so we could divide and conquer 3 boards:

Board I – all with 25lb kettlebell

  • single arm curls, 10 per arm
  • Goblet squats, 10 (although group 2 did 15)
  • around the body partner pass, 15 revolutions each direction
  • take walking lap around the parking lot with kettlebell held high with one arm
  • KB swings, 10 IC
  • KB Merkins, 10 each arm
  • KB lunges, 10 per leg
  • take walking lap around the parking lot with kettlebell held high with one arm

Board II:

  • Lawnmowers, 10 per arm
  • Tiny Tim (75ish lb KB) deadlifts, 10
  • Alternating shoulder press ladder, 1-5
  • take walking lap around the parking lot with kettlebell held high with one arm
  • KB calf raises, x30
  • 2 handed triceps extensions, x20
  • Single arm chest press, 10 per arm
  • take walking lap around the parking lot with kettlebell held high with one arm

Board III:

  • 10 burpees, (without KB)
  • Flutters with KB, 15 IC
  • Freddie Mercurys, 15 IC
  • KB American hammers, 15 IC
  • take walking lap around the parking lot with kettlebell held high with one arm

The Thang, part II

  • People’s chair with KB, guys on the end do 3 leaping jump squats
  • BttW (or People’s chair mod), guys on the end do something I can’t remember
  • take walking lap around the parking lot with kettlebell held high with one arm
    • on the last leg, KB Lieutenant Dans (about 30 yards)

The Thang part IV:

  • Bear crawl relay, about 25 yards…not sure which team won
    • started by dragging the KB, then Omaha’d to simple bear crawl

For a non-running post Nessie workout we still got 1.4 miles in.  Prayers for healing and New River Women’s retreat.  Welcome to FNG “Silent Bob”.  It was an honor to lead.

Wolverine

 

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Avast Ye Scurvy Dogs! All Aboard the Ship of Pain at Crow’s Nest…Argh!

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Once again it was me pleasure to deliver the Monday morn beat down to the land lubbers of Lake Wylie…enough pirate talk…We have 15 join YHC for my 22nd Q of 2019 (two over my goal of 20 set back in January).  I’m nursing Ragnar knee (combination of IT band and my 49.5 years of age) but two advils and onward!  Here’s how it went down:

Warm-o-rama:

  • Short mosey through the parking lot to circle up
  • 15 Imperial walkers, IC
  • 10 Weed pullers, IC
  • 20 SSH, IC
  • 20 Moroccan night clubs, IC
  • 20 Chinooks, IC
  • 10 Balance merkins, IC (extend opposite arm and leg at the top of the merkin

The Thang – part I

  •  Partner Dora – 100 merkins, 200 squats, 300 LBCs

The Thang – part II

We counted off by 3s for a rotating 3 station beatdown; groups stayed together, planked for the 6 before taking a lap and moving to the next station:

Station 1:

  • 25 SSH OYO
  • 20 Flutters, IC as a group
  • 15 Derkins OYO
  • 25 CDDs, OYO
  • Plank for the 6 then take a lap to station 2

Station 2:

  • 10 lunges per leg
  • 10 WWII Sit ups
  • 10 tricep hammers per arm with 20lb dumbell
  • 10 diamond merkins

Station 3:

  • 15 Medicine ball jump squats – 10lb ball
  • 10 Burpees
  • 20 LBCs, IC
  • Bicep curls, 10 per arm, 25lb dumbell

The Thang, Part III

  • Wall squats – end pax run out and do 3 vertical jumps, all they got
  • Balls to the Wall –  end pax run out and do 5 merkins

Icing on the Cake:

  • 15 Freddie Mercurys, IC
  • 15 Crunch Frogs, IC
  • 10 Crab Cakes, IC

Moleskin

Announcements:

  • All LW week day workouts moved up 15 min to 5AM to accommodate the impending hell that is the closure of Pole Branch rd for 6 months
  • The Nessie – LW CSAUP 10/26 – teams of 3 for 10 miles of running and pain stations – get your teams ready to compete for 2nd place (behind the team of Survey Says, Stagefright and YHC)

Prayers & Praises

  • Praise for Qbert and the M have begun the adoption process!
  • Prayers for safe travel and healing of the injured and sick
  •  Gratitude

Thanks to all the PAX for coming out and for Iced T for letting me Q!  Always energizes my body and soul!

Wolverine

 

 

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Shipwreck MOD

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We had 8 enjoy the MOD workout at Shipwreck this morning . And I will start out with a huge shout out to Sand Dollar for posting 3 days in a row, he is quickly moving from FNG to seasoned vet!

Here’s what went down:

Warmup

Slow mosey around the parking lot with knee to chest and  toy soldiers, 

Imperial Walkers

Moracan NightClub

Produce pickers

Windmill

Hillbilly Walkers

The Thing 4 corners

Corner 1:

LBCs

Merkins

Lunges

Corner 2:

Flutter kicks

Incline Merkins

Dips

 

Corner 3:

Knee / Leg Raises

SSH

Step ups

 

Corner 4:

Freddie Mercury

Mountain Climbers

Low Slow Squats

 

With only 30 min to get it done I was proud to see everybody complete at least 2 full rounds, while a few just got 4 rounds in before the clock expired. Good Push men!

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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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Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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Copyright’s Counterclockwise Claudia

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Cop

Pax started off with a full lap around the parking lot followed by some F your neighbor (exercise followed by everyone taking two-four steps to their left). AKA an excuse for me to share my 30#er.
Exercises included: bent over rows, tricep ext., Squats, moroccan night clubs

The Thang
Found this KB WOD on some CrossFit website. Claudia: 5 rounds of 20 KB swings, 400 m run

Kraken catch me if you can
Pax partnered up, P1 took two KBs and walked, P2 did a kraken burpee and ran to catch up and relieve partner for 2 laps.

DORA 100, 100, 100
P1 – KB thrusters, bent over rows (50 each arm), plank rows (50 each arm)
P2 – overhead carry to light pole (switch arm) and back

Finished with some Mary and a fan favorite counter clockwise nameorama.

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I love Wednesday’s NOW!

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Today was a Good Day at Shipwrecked! 20 Strong (14 Mod and 6 HIT) Wolverine and I were on Q. I was leading my First Mod Workout at the Newly named AO Shipwrecked and Wolverine was leading the High Intense (HIT) portion. We split up and I took the Mod group for a short mosey and circled up for some basic COP exercises. Started off with SSH’s with the intention to show the Mod version for those wanting a little less impact on there joints but forgot (my bad) but they handled it perfectly. Lots of new faces in the crowd so I talked a little about the 5 Core Principles and about my thoughts on why we modify. Some people have different thoughts on how and why or when to modify and that is fine but I shared my thoughts (I don’t know your injuries, basically do the best you can, better yourself, don’t hurt yourself and you don’t have to impress me!)

We then began the Thang: I set up 4 corner stations with Cones on the track. Each corner station had a list of 3 low to non-impact stations such as Squats, Lunges, Flutters, Leg Lifts, Big Boys, Calf Raises and even a Kettlebell Station to Promote Cannonball of course! After 3 laps we were cutting it close on time due to the workout being 30 min so we mosey’d to the upper parking lot and finished with some Planks and Al Gore’s till the HIT group came back. I squeezed in a quick plug for my Marriage Class I am leading before they HIT group filled in place. Wolverine yelled at me lol.

Welcome FNG Chimichanga! he finally came out.

Rest of Announcements (Invergence – Royal said to GO!, Convergence the day after it, C2 Race)
Prayers and Praises (Mr. Belding praised the F3 School Prayer)

Like I said earlier—–Today was a Good Day!

Coffeeteria was on point also and the Nitro is for REAL!

Two Ferns, always a Pleasure to Lead!

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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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Run, Kraken, Broga

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13 men resisted the ever menacing fart sack and met in the gloom at the Bermuda Triangle for another great Friday.  With the shovel flag passed on from HomeBrew to Wolverine last week, I wanted to make this Q a bit different from my previous ones to help usher in a new era at the Triangle. At a recent site Q meeting the Fort’s Maximus was discussing a bootcamp consisting of a minimum of 3 miles running with a bare bones bootcamp mixed in and with Ragnar coming I thought to myself, what a great idea.

Disclaimer was given and we ran over to the basketball court for a quick COP. SSHx20/Cotton Pickerx10/Tha Windmillx10 all IC. 

Main Event

5 Kraken Burpees/5 Jump Knee Tucks/5 Donkey Kicks/ 5 Pull-ups/Run 2 Laps around track

Rinse and repeat 3 more times then we ran 4 laps straight for a total of 3 1/2 miles run.

Finished up with some Broga- Sun Salutation/Standing Half Lotus Left-Right Legs/Crow Pose

TAPS

Violence in America/ Travel Prayers.  Two Ferns is leading a prayer service at the local schools to pray over the kids, Tweet him for more info. Thanks for the opportunity to lead Wolverine! Peace!

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