Tag: Costanza

Constant Movement @ Crow’s Nest

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A week late… but it’s here!

(I don’t remember everything… this was my first Q without writing stuff down and just going with the flow.  The template is accurate… the exercises on the other hand, probably not)

 

Started with a quick disclaimer and some light static stretching.

Mosey to the facing the building left side of Crow’s Nest (that I don’t think gets used very often?).  Warm-O-Rama in quick succession… Windmills, Weed Puller, SSHs, Hillbilly Walker

1st Workout-

Partner up- A runs the loop and back to starting point, B completes AMRAP of the following… 1st Round- CDD , 2nd Round- Squats

Long Mosey to opposite side of building (facing front right side of building)

2nd Workout-

Exercises completed in quick succession…  LBC, Prison Cell Merkin Burpees x3, American Hammers x 20, Prison Cell Merkin Burpees x3, Flutters x20, Prison Cell Merkin Burpees x 3

Mosey to the very back loop of the parking lot

3rd Workout-

Hold People’s Chair while going 1×1 down the line, person jumps out and completes 10 Curls with 50 lb sandbag.

BTTW x 2

Return to COT by means of Indian Run with person in front carrying/trading off the sandbag

Name-O-Rama/Announcements/Prayers

Thanks for the opportunity to lead Flux!

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Sally Visits Bermuda Triangle

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We had 10 for a tour of the Campus of Bermuda Triangle.  It was my first visit to this awesome place so I wanted to take in all the sites.  Next time I will definitely explore the behind the school area we didn’t get to.

F1:

Mosey to the side of the school and circle up:  Cherry Pickers with a chain break at the top x15, imperial walker x15, windmill x15, plank, mountain climber x15, hold it, peter parker x16, hold it, parker peter x16, hold it and mountain climber x1 to even out the numbers.  Pax was lucky I didn’t go add one to each exercise (OCD anyone).

Break into two groups and indian run back to gravel path, then switch to bear crawl/crab walk indian run (this was a cluster so we moseyed to the basketball court).

Q up Sally.

Do Squas to Moby’s song Flower (when he says up you go up and down you go down).  The song almost 4 minutes long.  Pax took care of business.  Then do a lap around the gravel path.  LBC until six is in then x20.

Rinse and Repeat with Merkins (this sucks)!  Then lap again.  Hello Dolly until six is in then x20.

Rinse and Repeat with Dips.  Then lap again.  Freddy Mercury until six is in then x20.

Break into 2 teams of 5.  Do a Crab Walk and Bear Crawl Race on basketball court with prizes at the end.  The race was to close to call so all Pax received a price of 10 burpees.

I want to thank all Lake Wylie and York Pax for the welcome with open arms.  I have been doing more and more with the Lake Wylie Pax and they are a great group.  If you ever get a chance to join this group you will always get a quality beat down with great fellowship!

 

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Getting Funky

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Waking up this morning I was trolling YouTube for an original workout I could “borrow” for Cannonball and came across an MMA trainer who actually specializes in training people over 40 who goes by the name of Funk Roberts.  I had done one of his kettlebell workouts before and remember being smoked afterwards so I figured I would share his knowledge of  torture to the Pax of F3.  

COP-5 Burpees/30xSSH/10x Sungods fwd and reverse/Down Dog into honeymooner for 3 rounds with left and right arm high/ 5 Burpees/ 5 Turkish Getups each arm(there was much weeping and gnashing of teeth for this one)

Round 1

Alternating merkens with one hand on the kettlebell x5

Kettlebell Halo’s fwd and reverse x5

Crossbody Cleans x5 each arm

Single Arm Squats x5 each arm

Single Arm Rows x5 each arm

Rinse and Repeat for 10 minutes

Round 2

Overhead Press x5 each arm

Lunges x5 each leg

Single Arm Curls x5 each arm

Single Arm Tricep x5 extension each arm

Kettlebell Thrusters x5 each arm(squat to overhead press)

Rinse and repeat for 10 minutes

Round 3

Kettlebell Swings-Burpee ladder starting at 7 Burpees to 1 Swing 

Rinse and Repeat for 10 minutes

I finished the workout with an exercise I call All Around The World-While holding a Sumo Squat Position you move the kettlebell over your head in a windshield wiper pattern left-right/right to left and finish with a hop from the sumo squat position-2 minutes rinse and repeat.

Prayers for the sick and injured Pax out there and for an injured 2.0 of one of our Pax.  Stay Funky everyone!

 

 

 

 

 

 

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4 Cones and a Teabag

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10 Pax today including Chop Block, who rolled in 20 minutes late.  Better late than never I suppose.

I gave a somewhat sarcastic disclaimer and then made everyone do 5 fingertip merkins because Two Ferns gave me the finger last night in a Tweet.  Not very nice!

We took a mosey around the 1/4 mile dirt track and did some side shuffles and toy solders before circling up.

CoP

  • 10 Windmills
  • 20 SSH
  • 10 Merkins
  • 15 Low Slow Squats
  • 20 LBC’s

I then explained the routine for this morning, nothing fancy.  4 cones placed in the shape of a rectangle with an exercise written on each of them.  Pick a start cone and make your way around the cones as many times as you can, with a few small wrinkles.

  • Cone 1 – 5 Burpees
  • Cone 2 – 10 Merkins
  • Cone 3 – 15 Big Boy Situps
  • Cone 4 – 20 Squats

This was meant to hit some of the core muscle groups and is a great youvsyou routine.  The wrinkle was the ever changing method of travel between the cones.  Once Chop Block joined us, we took another lap around the track to let him warm up a bit and then got back to it.  That also gave us an even # of PAX so I threw in some partner work as well.

Transport methods included:

  • Bear Crawl long side
  • “Itchy Back Merkins” short side (plank position, down, roll over completely, push back up, down, roll over, etc., until we hit the next cone.
  • Crawl Bear long side
  • Crab Walk short side
  • Partner Assisted Bear Crawl Long side (this is what Chop Block affectionately named the “T-BAG”)
  • Partner Wheelbarrow long side

We finished up with a NUR around the track before banging out a set of flutters and then circled up for CoT.  I think most of us made it around 8-10 times which really starts to add up.  A good setup for some of the newer guys so they could pace themselves and it encouraged mumblechatter so it was a lot of fun this morning.

Announcements, Praises, Prayers

Yeti, Joe Davis run coming up.  Homebrew is changing jobs so prayers for that along with all the sick and injured PAX to get HEALTHY!  Also, some prayers for my sister-in-law who is in her mid-30’s and has to have all of her teeth pulled.

Thank you for the Q Homebrew!

Until next time,

-FLUX-

 

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Kraken Burpee Bearmuda Triangle

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Another 20 something degree morning in the Carolina’s bared witness to 5 Pax climbing out of the Fart Sack to get better. We started with a lap and a half run around the track to get warmed up and ended on the basketball court for the COP.

COP-30xSSH/SunGodsx10 fwd and reverse/Cotton Pickersx10/WindMillsx10/Down Dog to Honeymooner

The Thang Chapter 1

If there is a pull up bar anywhere near a workout I Q, we will be doing pull ups.  So we started with 10 BigBoy Sit-ups to 1 Pull Up in a ladder that finished with 1 BigBoy and 10 Pull-Ups.  We then moseyed on over to the more illuminated part of the Bermuda Triangle. We got to a light post where I had us sprint from one light post to another and unfortunately 1 of the Pax pulled a hammy.  Fortunately he was alright but he had to heavily modify the rest of the workout.

The Thang Chapter 2

In the F3 exercise lexicon I came across a perfect workout for the AO called the bearmuda triangle but I had to be a tough guy and modify it to having us do 2 Kraken Burpees at the first cone, 4 Kraken’s at the second and 6 at the third while bear crawling from cone to cone.  (Kraken Burpee is a Lake Wylie specialty that has you do 3 hand release merkins at the pushup portion of the burpee).  After 3 rounds of this the Pax were totally wiped.(In the future, that will be a grand finally-live and learn).

The Thang The Final Chapter 

I was going to have us do a crabmuda triangle(don’t ask) but decided against it due to time and pain considerations so I had us do another ladder.  There is a small loading dock at the back of the school where I had us do a ladder of 10 Squats-1 CDD to 1 Squat-10 CDD while jumping up on the loading dock to do the squats.  We did a real slow mosey back to COT because of the injured PAX.

Thoughts and Prayers

Costanza has a lot of family and work issues he needs prayers for, Two Ferns and Respectable Olaf has some family members to pray for as well and just the state of the Nation with some of the news coming out this week.  God help us all.  Till next time, peace.

 

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Get “Tiny Tim Home”

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7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

  • Corner 1 Kettlebell SSH’s (not sure what to call them yet)
  • Corner 2 Lunges with Kettlebells
  • Squats with Kettlebells
  • Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

  • Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza

 

 

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The Kettlebell Tolls for Thee at Cannonball

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Five hearty lads braved winter’s chill this morning at Cannonball, Lake Wylie’s newest  AO.  Costanza joined with a brand new kettlebell…after we corralled Olaf who squeezed in 15 min of P200 prep time, here is how it went down:

Warm – o – Rama

  • Warm up lab around the parking lot, approx 200 yards
  • Circle up for :
  • Sun gods, forward 15, backward 15, IC
  • Windmills, 10 IC
  • Cotton pickers, 10 IC
  • SSH 20 IC
  • Merkins 10 IC
  • Downward Dog, Honeymooner

The Thang, with our kettlebells

  • Single arm curls, 10 per arm
  • Goblet squats, 10
  • Around the body pass, 15 each direction
  • run a lap (200 yards)
  • Kettlebell Swings, 10
  • Kettlebell merkins, 10 each side
  • Kettlebell lunges, 10 each leg
  • run a lap (200 yards)
  • Lawnmowers, 10 each arm
  • Tiny Tim (70 lb kettlebell and the mascot of Cannonball) dead lift, 10, while others hold plank
  • Shoulder press ladder, 1-5 and back down
  • run a lap (200 yards)
  • Kettlebell calf raises, 30
  • Two handed tricep extensions, 15
  • Chest press, 10 each arm
  • run a lap (200 yards)
  • 10 burpees (no KB)
  • Flutters, 15 IC holding KB
  • Freddie Mercurys, 15 IC (no KB)
  • run a lap (200 yards)
  • Rinse and repeat – we got through the lap after lunges above

Announcements, praises and prayers

Yeti coming up; P200 still teams looking for guys if interested; praise for the ability to be out in the morning and for those recovered and recovering from illness and injury; prayers for missing pax. Wolverine took us out.

Always an honor,

Wolverine

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A Few Words on Encouragement at The Deep

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8 PAX assembled in the gloom at The Deep to push themselves and each other in the theme of the month encouragement.

A brief disclaimer was given while Royale and The Lorax came in hot. The PAX took a quick mosey from the Middle School over to Elementary School and on the way stretched out with some Toy Soldiers and Knees to the chest.

Circle up in the parking lot of Elementary School for a brief CoP including: SSH, Imperial Walkers, Hillbilly Walkers, Morrocan Nightclubs, Windmills, and a little Broga to loosen us up.

The theme for the workout was set up to mirror the theme of the month, encouragement. YHC asked the PAX who knew the word of the month and who had read the accompanying 3rd F document. Few knew the word of the month and no one had read the 3rd F piece. If you haven’t read it at this point, STOP READING THIS and take a few moments to pull up your newsletter and read it.

The document was briefly summarized and the first evolution was laid out. The PAX were to move as a team and complete all the exercises before moving on, ENCOURAGING each other along the way. The evolution went like this:
2 laps around the school
25 Pull Ups
50 Dips
100 Squats (done together with each PAX taking a turn counting)
200 Flutter kicks (100 4 count in cadence)
1 Lap the school and back mosey to the back of the Middle School

The second evolution was a twist on an old favorite. Starting from the brick pillars on the practice field side of school each PAX would pick up Sandy (40lb sand bag) and run to the next brick pillars just past the first basketball goal (about 40ish yards). The remaining PAX would through the exercises below:
Kracken Burpees
Jump Squats
Merkins
LBC
Flutters
American Hammer
CDD
Bear Crawl/Crawl bear

Sufficiently smoked the PAX meandered back to COT. Thank you Shakespeare for the opportunity to lead this great group of men.

Moleskin:

This month’s 3rd F Theme really struck home with me. To think that a 35 year old wife, mother, and school teacher couldn’t find enough encouragement in her life that she thought nobody would miss her if she was gone seems almost impossible to imagine for most people. I unfortunately am not most people. As a teenager this was a recurring thought of mine as I would sit at home on Friday nights by myself wondering if any of my friends would call, or how I could invite myself to the party or hangout. I spent those nights wondering if I didn’t show up on Monday, or if I were gone would anyone miss me. Those thoughts can be irrational, but the feeling is real. Years later I found myself on the other end of a phone call informing me that one of my best friends had died of an overdose. He was in his early twenties and was the poster child for what someone would want in a US Marine. I would get two more similar phone calls from back home about other friends who didn’t think they would be missed when they were gone, so they took their own lives. Can this be prevented? Who knows. I know this though, a few words of encouragement can change someone’s life. Letting a person know that their presence in your life matters more than you can possibly know. Never assume. Encourage those in your life to live their lives to the fullest. Make sure that they know they would be missed if they weren’t around. Each of you reading this means something to me, even if we have never met. If you get to this point or have these thoughts I encourage you to reach out to me, or one of your brothers. I can tell you that you make an impact on someones life and would be missed if you were gone.

Wild Thing out!!

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A Darth Visor Backblast

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I came across this backblast while trying to find something to say about Darth Visor’s passing.  After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.

Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could.  It was surprisingly easy to tie the IR race.

After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.

COT

We finished up with some good discussion and prayers for Darth Visor and his family.

Thanks Bones for the opportuNITY.

The original backblast:

Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15

  • When: 06/23/15Where:

    The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre

    QIC: Darth Visor

11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.

What had happened was…

7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up

Starting Position…Move….In Cadence….Exercise

SSH

Squats “really missed GRITS” was going to have him demonstrate proper technique

EW

Cotton Pickers

Feeling loose – we mosey

The Thang

1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.

Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!

100- step ups

200- dips

300 – LBCs’

Whew 10 count needed.

Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.

Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.

Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.

15 burpees for all and all for the PAX

Outfield Fence for little Wall Squat to catch our breath.

Let’s Mosey to THE HILL

Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.

COT and BOM

Much to be thankful for…GBABY arrives for WD,  remembering Foghorns wife – expecting, Mufasa’s back.

Moleskin

There was some more Beatdown but who can really remember it was soooo long ago.

Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM

Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.

NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.

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Homecoming Season

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Thanks to Peg for the opportunity to lead!  It was something different today and it was fun while it lasted.

Let’s get to it… shall we?

Mosey to empty-ish parking lot behind Bagel Boat. (Hi, NASA’s twin brother on moving truck!)

Warm-O-Rama:

SSH x 30, Windmill x 10, Hillbilly Walkers x 10, Weed Pickers x 10, Peter Parker x 10, Parker Peter x 10, Mountain Climbers x 10, Honeymooner/Downward Dog x 2

The Thang:

Split into two teams… 4 vs. 4 FOOTBALL in the parking lot (at 5:15 A.M.?… you betcha!).  1 or 2 hand touch.  Witch Hunt as all-time QB due to an odd number (did I say Witch Hunt?… I meant Ryan Leaf).  Parking lot light to handicap signs were end-zones with parking spaces in the middle serving as a first down marker.  If a team scored a TD, 5 Kraken burpees to the defense!

***Crazy Cat Lady Sighting*** ***5 Burpees***

We played with each team getting 3 possessions.  Highlights included: Respectable Olaf with the catch of the day, Shakespeare getting burnt like toast on defense, Shakespeare dropping passes on offense, and no injuries.  I can blame a lot of things on my performance today… the rain, the gloves, lack of sleep, the QB… but it was simply, just me.  Can’t wait for some redemption…

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After our Homecoming football game, we moseyed back over near COT area because it was time for the Homecoming Dance!  3 songs with exercises in cadence to the beat (not really, but that was the idea).  Songs were a throwback to when I was in high school… why not?  After each “dance” we did a little something in between.

Song 1: Pretty Fly for a White Guy – The Offspring (note: apparently played at Witch Hunt’s wedding)

  • Crabcakes during instrumental/”give it to me…” parts
  • Dying Cockroach during verse
  • LBC’s during the chorus (missed the first one)

Break in between:  People’s Chair near Bowl N’ Bounce, 1 person at a time come off wall and complete 5 sandbags curls, stand up when all have completed.  After which, we did an Indian Run with sandbag starting up front, passed to the back of the line, once it reaches the person at the end they run it to the front and start passing back again.  Came up with this idea a few days ago and wanted to see how it was.  It wasn’t fun.

Song 2: Where The Party At- Jagged Edge

  • Imperial Squat Walkers during instrumental/verse parts
  • Side to side ski jump/strides (something like that) during the chorus
  • Overhead press/raise the roof during the “oh ooooohhh…” parts

Break in between: BTTW, starting at the end one person at a time complete 1 burpee, all come down when everyone has gone.

Song 3: Smooth Criminal- Alien Ant Farm (idea courtesy of Jedi… RIP… errr, thanks I mean)

  • Shoulder taps during instrumental
  • Plank Jacks during verse
  • 1 merkin for every “Okay” in the chorus… it’s a lot

Cut short of the end to start COT on time.

Announcements:

read the newsletter, Ragnar, Fast Five, Convergence, etc.

Prayers:

missing boy and family in Gastonia, continued recovery and support for people affected by Florence.

 

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