Tag: Copyright

Captain Clutch @ the Abyss

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We had 7 HIM post at the Abyss today and here’s what went down

Traveling Warm up:

Stop 1:

Side Straddle Hops 

Windmills

Stop 2:

Hillbilly Walkers

Produce Pickers

Stop 3:

Mountain Climbers 

Peter Parkers

Stop 4: 

Moroccan NIght Clubs

Imperial Walkers

Thing 1:

Dora 1, 2, 3 

100 Bulgarian Split Squats (double count)

200 Dips

300 Incline Merkins

Thing 2:

11’s

Jump squats 

Jump Lunges

Mosey back to COT

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Tour De AO

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9 Boot Campers braved their Friday for a Lutefisk Q at the Swamp. 3 ruckers and a runner joined up for COT.  Brief disclaimer given with no FNG’s and we were off.  Took a stop in a random parking lot for some COP warm-up activities.  Mosey to the famous Target balls.  Informed PAX that a fellow PAX’s brother was just diagnosed with MS as he was having leg pains.  They feel they caught it early and can do a lot for him to live an active life, so YHC dedicates this workout to Dennis The Menace’s brother!  Having no winkie, YHC decides to have these HIM check out the places at this AO that I have come do despise.  Hence, Target balls.  We did the balls three times over with partners going every other ball with burpees, lunge jumps, squats…. great times. Bad times on your legs.  Mosey to the only hill near the bank.  11’s, burpees up top, dips down below.  Mosey to the fountain for some partner catch me if you can.  Did a few laps ( first one didn’t look so good, poor planning) and got back to COT on time.  Simple, but effective.

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Poop Deck (9/26/2019)

We had 13 HIM at the Poop Deck on a beautiful fall morning. We started with a mosey around the parking lot before circling up for the warm up.

Warm Up
Goofballs – 20 IC
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 20 IC
MNC – 15 IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Peter Parker – 15 IC
Parker Peter – 15 IC
Downward dog to Honeymooner

The Thang
We made our way to one of the rows in the parking lot of the Muscle Factory. Each exercise was finished where we started. There were approximately 13 rows (26).

Round 1
Bear Crawl to each line, followed by a merkin.

Round 2
Crap walk to each line, followed by 5 crab cakes.

Round 3
Lunge walk to each line. At each line we did a squat.

Round 4
Broad jump to each line. At each line we did a burpee.

5 burpees OYO for Cat Lady or was it Cat Man (thanks Wolverine..sigh)

Dora 1-2-3
Partner 1 performs 100 merkins, 200 jump squats and 300 mountain climbers while partner 2 runs and then flip flop until all exercises are complete.

Mary
Exercises included crunchy frogs, lbcs, box cutters, chopsticks, merkins, plank jacks, alternating shoulder taps and dying cock roaches.

Circle of Trust
Beginning the week of October 14 for approximately six months the following AO’s will be at 5:00 a.m. (Crow’s Nest, Cannonball, Shipwreck and Poopdeck).

F3 Lake Wylie CSAUP is Saturday, October 26. Check out the backblast here.

Don’t forget to order your F3 Lake Wylie shirt. Deadline to order is October 3. Order your shirt here.

Speedhandle promoted a bible study Friday morning at 6:30 a.m. and Men’s Night at 7:00 p.m. Friday evening at New River Church.

Prayer’s for Survey Says.  His grand father recently passed away. Also prayers for the Lawton family at New River Church.

I enjoyed the opportunity to lead. I hope you all were able to burn as many calories as I did this morning.

Aye,
Sean Corcoran (RADAR)

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Two Ferns in a Swamp

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YHC was asked to Q at the Swamp by a HIM named Cha Ching (whom was DR and on IR) and I jumped at the request.

We started with a basic Traveling COP with a few stops along the way some SSH, Diamond Merkins, Seal Jax, Ranger (Regular) Merkins, Smurf Jax and Werkin’s. Nobody liked the amount I decided to do but oh well. Those are the reps that I like and I was my Q. We eventually made our way to where I had a speaker and a BOP set up with some side walk chalk.

The Thang was basically 8 exercises each for 1 minute and write down your reps in your parking space. Pretty basic but I love this workout and 4-8 is murders row to the legs.

1. Scorpion Dry Docks
2. Big Boys
3. Ranger Merkins
4. Jump 180 Squats
5. Donkey Kicks
6. Jump Lunges
7. Plank knee tucks
8. Burpees

Then take a run (timed) to the far fire Hydrant by the Home Depot which was shown to the Pax during the COP.

Return winded and then rinse and repeat the 8 exercises but with more reps! Goal was we didn’t have to run the Last lap if 50% or more of the PAX beat their Burpee count. They were successful or lied to me. Most were glad not to run the last lap.

This is a basic bootcamp I know but it will test u and blow u up!

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Cha Ching

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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Cards & Bells

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Yeah, why not take the deck of cards across the lake? What could go wrong? Oh, you mean Cannonball is a kettle bell workout…uhhhhh, ok.

Welcome to what went through my head as I penned the Weinke for this morning’s Q at Cannonball. During the TRAINING process for an upcoming event, I’ve spent a decent amount of time with the infamous deck of cards so the last thing I wanted to be called was selfish. I must share this with my “friends.” After all, we only have 45mins which, after a little warm up, means closer to 40.

So, once 14 others joined me and got disclaimed, we took off on our warm up jog with a little, and I mean a little, additional stretching. Back to the start for some warm up exercises consisting of:

Mountain Climbers, Peter Parkers, Merkins and Windmills

Soooooo, get comfortable with your bell and listen to today’s version of the deck of cards.

Like normal, each suit represents an exercise and the number/face on the card represents the rep count. Here’s the twist, I’m planning to get through the entire suit (numbers at random and are decently shuffled) before moving on. Once we finish a suit, we’ll do a little 4-corners visiting. I know, I know, you’re longing for a better explanation so for those still reading (hey Funhouse), you’re welcome:

Diamonds: Slow upright rows w/ the KB.

Run the 4 corners of the parking lot with 15 Merkins at each corner.

Hearts: 8ct Body Builders with a KB swing at the top rather than a jump. We made it through about 1/2 of these before I noticed the time was getting away from me. Yeah, I’ll blame it on that.

Run the 4 corners with 15 Chop Sticks at each corner. Think Flutters but in a “C” formation rather than straight up and down.

Spades: KB Curls. While challenging these were a welcome change.

Run the 4 corners of the parking lot with 10 Dips at each corner.

Clubs: KB Thrusters. We made it through 5 of these before losing to Father time.

It seemed a little too easy in the beginning but as has been the case EVERY SINGLE TIME we do the deck of cards, it turns into a heavy dose of humility. For those that travel with work and you’re not able to find an AO to visit, take a deck of cards with you to have your own workout in the hotel gym or parking lot. It’s a great alternative to running with the fern. Unless of course, you get to run with Two Ferns.

My message today was about training. I shared some personal training journeys I’m currently on and encourage the PAX to train for something. Don’t make the mistake thinking training is only possible in the physical sense. Training is putting a plan together to get better at something or in some aspect of life. Think about how you can train spiritually, mentally, emotionally or, in a relationship. If you’re not training, you’ll be stagnant which means you’ll become part of the culture. We need to be the “break the glass” people that our conentrica calls. However, if you’re not training, you won’t get the call.

Good times hanging & laughing with the boys of LKW.

Maximus

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Random Pain at Quagmire

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YHC had a busy weekend and no time for winkie writing.  So, just show up and inflict random pain!  Noticed an f3 shirt-wearing HIM but unrecognized.  Eighty Eight is the name, from California. Said PAX lived in Lake Wylie/FM area for a while and moved to CA and mustard seed’ed an AO!  Leadership, AYE!

Quick yet proper disclaimer was given, and a mosey began. Wait, is that Duck Dynasty pulling in? Guess we’ll make a quick lap.  Duck joins, and wait, is that Olaf pulling in? Might as well grab him too!  Off we go for a decent run to an unnamed parking lot. COP had windmills, mountain climbers, produce pickers, werkins, imperial walkers, and a slow lbc with hands & feet touching the ground after each rep. Mosey to the wall between target and home depot.

Split up into two teams. Wall sit while PAX one at a time ran to the other wall, jumped and slapped the wall as high as they could, dropped for 5 merkins, and ran back.  YHC’s team was in an early slump but somehow caught back up FTW. Moseyed to target where we lined up the winners. Each winner chose a partner from the losing team for 2 sets of vacuum cleaners. If you don’t know what they are, you’re lucky. #exicon. Then, kept partner and grouped up about 40 yards apart facing each other. Method of transportation changed, but we met our partner in the middle and knocked out some exercises. Don’t remember exactly what they were but it was cool. Crab walks, bear crawls, crawl bears, burpee broad jumps. Yay.

Next mosey back to the walls for some wall work. Incline on the wall for 10x shoulder taps, followed by feet on the wall for 10x shoulder taps. Wall sit for an apache 10-count for our CA friend eighty eight. BTTW position for 10x double count peter parkers. #crowdpleaser

Mosey to random parking lot for some Captain Thor (thanks Tinsel). Mosey to mattress firm for Jack Webbs. Mosey to Best Buy parking lot for the finale which was 4  lines, bear crawl one at a time to the other end and sprint back for a relay race. Waiting PAX are to do SSH or squats or something to make them better. A little competition never hurt, right?

COT, read newsletter (duh), nessie, prayers for travel, kids, marriages, praise for eighty eight accelerating on vacation (it was like 1-2 am his time). 16 HIM got better on a Monday!

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Living up to its name

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We had 11 on a wonderful fall morning for part 2 of my back-to-back Q’s this week.

We had an FNG out this morning so I gave a nice disclaimer and off we went for a long lap around the parking lot mixing in some toy soldiers and karaokes along the way.  We then circled up for some CoP.

I’m not much for warm-ups so after 9 slow windmills I explained how we would do CoP this morning.  Since today I was tackling the letters F & G from the Exicon, I found a a routine called “Global Warming” that I thought might be a fun way to get the blood flowing.

The PAX, already in a circle, had to hold Al Gore while shuffling their feet (think football drills) while I called out an exercise & count, they then perform the exercise OYO and returned to their Al Gore shuffle.  I was mixing quite a few in so I can’t remember everything I called, it was completely random, but consisted of Merkins, Mountain Climbers, Squats, SSH, and then a plank hold routine I like to do that went on for a couple of minutes.  I tell all the PAX to get into plank and then call out randomly up/down.  When down is called you are supposed to hold 6″ until I say up again (returning to normal plank).

After Global Warming we went down to the lower deck and quickly realized why we don’t go down here much anymore, it smells horrible, just what you would expect a “Poopdeck” to smell like I suppose.

Anyway, the next routine was F- Four Corners Escalator.  I had setup some cones in a rectangular shape with the long ends probably 100 yards apart and the short ends, maybe 20-25 yards.  Start at the 1st cone and work your way around all 4 Corners Escalator style!

  • 1st cone   10 Flying Squirrels
  • 2nd cone 10 Flying Squirrels, 20 Merkins
  • 3rd cone  10 Flying Squirrels, 20 Merkins, 30 Squats
  • 4th cone  10 Flying Squirrels, 20 Merkins, 30 Squats, 40 Lunges

Method of travel between each cone was to run the long sides and bear crawl the short sides. Upon completion of all 4 cones we took a long mosey around the entire bottom parking lot and then worked our way back down the Four Corners Escalator.

  • 4th cone  40 Lunges, 30 Squats, 20 Merkins, 10 Flying Squirrels
  • 3rd cone  30 Squats, 20 Merkins, 10 Flying Squirrels
  • 2nd cone 20 Merkins, 10 Flying Squirrels
  • 1st cone   10 Flying Squirrels

Same method of travel and then another long loop around the parking deck when done.

For the final routine we did “Gunners”, which is basically some sprints.  The explanation was something like a gun, from the hammer to the barrel or something like that.  So the Q picks a number for the “hammer” which were American Hammers x50, and then an explosive exercise, so I chose 10 Bombjacks, followed by a run/sprint AYG (down the barrel I suppose).

So PAX on their six, 50 American Hammers, 10 Bombjacks and then 100 yard sprint AYG x2

Then 2 more sprints (back & forth), but this time Burpees instead of Bombjacks.

After this we had a few minutes to spare so we moseyed back to CoT and did about 2 minutes of Abs.  I called out Hello Dolly’s, and other PAX called out some LBC’s, Flutters, and Alternating Shoulder taps.

Exercise Totals:

  • Almost 2 miles of running
  • 80 Flying Squirrels
  • 120 Merkins (not counting CoP)
  • 120 Squats (not counting CoP)
  • 80 Lunges
  • 20 Bombjacks
  • 20 Burpees
  • 200 American Hammers
  • 4 “AYG” sprints
  • ~ 100 yards of bear crawlin’
  • And some other Ab lab stuff and CoP exercises.  Not too shabby!

We wrapped it up as usual in our CoT:

  • 10/26 LKW CSAUP (teams of 3)
  • Literally no other praises or prayers this morning so we ended with a prayer of what was on our hearts and prayed for our families and injured PAX.
  • Welcome FNG Floss!

Thanks for the Q Costanza!

Until next time,

-Flux-

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Ebyss

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Lucky 7 PAX showed up today to get better.  Today we were tackling some routines that start with “E” and it Ended up being very Effective.

After the disclaimer we went running towards the back basketball courts throwing in a little side shuffles along the way.  When we arrived we circled up for a quick warm-up.

  • 20 SSH
  • 9 Windmills
  • 10 Low Slow Squats
  • 15 Moroccan Night Clubs

Then we quickly backtracked a bit and lined up at the top of the grassy hill for some “Elevens”

  • 10 Merkins at the top
  • 1 Flying Squirrel at the bottom and then you know the drill
  • Fowards down, backwards up made it more interesting until we finished with 10 Flying Squirrels and 1 Merkin

A few of us finished so I called it just a bit early and off we went back towards the basketball courts/track.  I let the PAX catch their breath a bit while I explained the next routine, “Escalators”

  • 10 Burpees, 2 laps around the track (1/4 mile)
  • 10 Burpees, 20 Bombjacks, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 40 Squats, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 40 Squats, 50 Lunges, 2 laps around the track

This took up all the remaining time.  Only Bones and YHC was able to get through this, but Copyright wasn’t far behind.  Everyone did a Excellent job though.  The workout was really Efficient and Everyone kept moving until the End.

Totals:

  • 2.25+ Miles
  • 55 Flying Squirrels
  • 50 Burpees
  • 80 Bombjacks
  • 145 Merkins
  • 80 Squats
  • 50 Lunges
  • A LOT of SWEAT

We wrapped up in typical fashion and announced our LKW CSAUP on 10/26, get your teams of 3 ready!

Prayers for family and loved ones and prayed for what was on our hearts left unsaid in CoT.

Thanks for the Q Copyright, The Abyss is and always will be one of the best spots in Lake Wylie.

Until next time,

-Flux-

 

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Olaf is evil

Olaf deck of death at the FireAnt

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Disclaimer was disclaimed and we were off for a short warm-up mosey around the parking lot. @chaChing would have been proud.
A few hip and lower back hula-hoop dance moves before starting the real party.

The Thang:
Olaf’s deck of death,
a modified version of the famous Cadre Cleave crowd pleaser.

Each PAX drew a card from the deck and completed the exercise based on the cards suite and the rep count was determined by the value of the card. Instead of face cards being all a value of 10 we started with
Jacks=11, Queens=12, Kings=13, and Aces=14

Exercises were as follows:
Spades= 8 count bodybuilders
Clubs = Flutters, only count one leg, (right leg then left leg equals one), double-count I think? and don’t forget the ruck press
Diamonds = Thrusters, proper form required, (Ruck starts horizontal under the chin with elbows out, squat until elbows touch quads, press until arms fully straightened overhead.
Hearts = Overhead Single Leg Lunges. (right leg, left leg, equals one).

For added excitement, there were two jokers mixed into the deck. When pulled everyone stopped in the middle of the set and grabbed a tire carcass out of the back of my couponmobile, and shuffle a lap around the soccer field.

For the second joker, we added some cute little pieces of wood in addition to the tire carcass.

Everyone had a great time and we all learned a little bit about playing the hand we are dealt in life.

Thanks for the opportunity Router,
Stay frosty my friends!
OLAF

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Tour of Quagmire….9/16/19

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9 PAX showed up this morning to push their limits and start their week off right.  After the disclaimer and verifying that no injuries would prevent “full” participation we started with a Mosey.

Mosey took us around Home Depot to the far corner of the Target Store.

Warm Up

Using the Red Balls of Target we worked our way down warming up our muscles.

  • High knees to 1st ball.  Windmill (10 count)
  • Butt Kickers to 2nd ball.  Weed Pickers (10 count)
  • Lunge Walk to 3rd ball.  Merkins (10 count)
  • Crab Walk to 4th ball.  LBC’s (10 count)
  • Side shuffle (facing Target) to 5th ball.  Mountain climbers (20 count)
  • Bear Crawl to 6th ball. Slow Low Squats (10 count)
  • Side shuffle (facing away from Target) to 7th ball. Moroccan Night Club (20 count)
  • NUR to 8th Ball.  Parker Peter’s (10 count)  Downward Dog
  • Broad Jump to 9th Ball.  Seal Jacks (25 count)

Mosey to Tuesday Morning’s parking lot.

PAX lined up across parking lot.

Using next two parking rows ran “suicides”. (80% effort)

  • 1st run…..followed by Wide Arm Merkins (10 count)
  • 2nd run….followed by Squats (20 count)
  • 3rd run….followed by Peter Parker’s (15 count)
  • Bear Crawl to 1st parking row…..Crab Walk back…..followed by Flutters (20 count)
  • 4th run…..followed by Jump Squats (10 count)
  • 5th run….finished

Mosey to Fountain

Using bench completed following exercises

  • 40 Step ups (20 per leg)
  • 15 Derkins
  • 25 Dips

10 Flying Squirrels

Mosey to grass outside Mattress Firm

Jack Webb’s……to 11.

Mosey to COT for 5 minutes of Mary.

Prayers included injured PAX and those struggling to be consistent with posting.  Encouraged to reach out to guys and encourage them to post.

Thanks for the opportunity to lead…..

Bones

 

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