Tag: Cousin Eddie

Not Naked, Not Afraid, Just a VQ with a Crew

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Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…

Started with the 5 Core Principles & Disclaimer, then got right to it.

WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1

THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s

Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)

Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light

Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.

Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).

I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!

Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!

HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!

MARY: Yes

ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.

COT: Praises & Prayers all around.

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#HillWork at the Abyss

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I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it.

5:15 hit and it was time to go. We had 20 Pax ready to get going.

We took a short mosey around the property and circled up in the back of the school for the warm-up:

  • SSH x25
  • 5 Burpees
  • Moroccan NC x30
  • 4 Burpees
  • Imperial Walkers X15
  • 3 Burpees
  • Low Slow Squat x10
  • 2 Burpees
  • Hillbilly Walkers x15
  • 1 Burpee
  • Mountain Climbers
  • 2 Burpees
  • Plank Jacks x10
  • 3 Burpees
  • Wind Mills
  • 4 Burpees
  • Potato Pickers
  • 5 Burpees

From there we moseyed to the bottom of the hill across from the school for the #HillWork:

2 Squat Jumps
2 Plank w\ Hip Touch
2 Merkins
2 Froggers
2 Squat Jumps

Run Hill 4 times.

4 Squat Jumps
4 Plank w\ Hip Touch
4 Merkins
4 Froggers
4 Squat jumps

Run Hill 3 times.

6 Squat Jumps
6 Plank w\ Hip Touch
6 Merkins
6 Froggers
6 Squat jumps

Run Hill 2 times.

8 Squat Jumps
8 Plank w\ Hip Touch
8 Merkins
8 Froggers
8 Squat jumps

Run Hill 1 time.

10 Squat Jumps
10 Plank w\ Hip Touch
10 Merkins
10 Froggers
10 Squat jumps

Quick 10 count and then:

  • 5 Burpees
  • 4 Backwards Hill Runs (THIS WAS PAINFUL)
  • 7 Burpees
  • 2 Backwards Hill Runs
  • 9 Burpees
  • 1 Backwards Hill Runs
  • 11 Burpees

2 Quick 10 counts and I gave the Pax the choice of more hills or something else. They picked hills (Choose the harder thing) and we did:

  • 10 push-ups, 10 squat jumps, 4 Bear Crawl up Hill/Run Down
  • 14 push-ups, 14 squat jumps, 2 Backwards Run up Hill/Run Down
  • 18 push-ups, 18 squat jumps, 1 Backwards Run up Hill/Run Down
  • 10 CCDs, 10 Bomb Jacks, 4 Run up Hill/Run Down
  • 14 CCDs, 14 Bomb Jacks, 2 Run up Hill/Run Down
  • 18 CCDS, 18 Bomb Jacks, 3 Run up Hill/Run Down

We ended with a fairly brisk Indian Run back to COT.

Thanks to all the Pax for showing up despite the warning of #HIllWork. I appreciate all the support and look forward to another 3 years.

Now back to the hunt…

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Working Hard @ Crow’s Nest

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Of course this is way late and will be abridged but it is my duty to put together a backblast and I’m not going to slouch.  #LeadByExample

We started off with a disclaimer (had an FNG) and some light stretching… don’t want anyone to get hurt out there!

Took a nice mosey around the left side of the building (facing the front) and circled up for some Warm O Rama.  SSH, Windmills, Imperial Walkers were completed in quick succession.  It started to get cold again, so we went to work.

Partner up… partner A runs front start point around the loop and back while partner B completes an exercise until they return.  No keeping up with numbers, we just kept going until they came back and switched up the exercise each time.  1st- SSH   2nd- Squats  3rd- CDDs

Mosey back around the front to the opposite side of the building. Circle up and completed the following together.

Seal Jacks, 5 burpees, Merkins, 5 burpees, Freddy Mercury’s, 5 burpees

Mosey back to the back parking lot and back around to the Green Monster.

Partner exercise again.  A runs down the hill and back while B completes an exercise with weight (we had 50lb sandbags and 15-20lb kettlebells/dumbbells).  Exercises were: 2 rounds of overhead press, 2 rounds of curls, 2 rounds of tricep extensions, and 1 round of bent over row.

Mosey back around the front parking lot for a quick 3 rounds of Mary.

Numbered off, Name O Rama, and naming of a new FNG!  Welcome to Cousin Eddie!  T-Claps to Two Ferns for bringing him out!

 

Thanks for the opp. to lead Flux!  I look forward to the next time!

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