Tag: Eleanor

Destroyed Chest and Triceps plus 2 miles

Leave a comment

Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

TClap |
0

Crows nest met Diego

Leave a comment

What a beautiful morning at the nest it was!
17 men came out to get better and wetter. Started with a full disclosure disclaimer and off we went.
Warmup mosey to get our ROCKS and continued to mosey around the other side of the school until I saw fit to stop and do SSH. Mosey to end destination, warmup complete.(You don’t really need them if the thang is hard enough)

The THANG
I dubbed it Diego’s Death Star DOSIE DO!
Partners hand picked by YHC, wimpier rocks disposed of. All exercises to be done with big mama rocks.
50 Burpees
100 Tricep extension
150 overhead press
200 squats
250 curls
300 ABS (100Americans hammers, 100Big boys, 100Small Rock crunches-formally known as LBC but needed to start with an S for my ABS to be legit)
One partner runs the other works. Running partner did merkins and Balboas at end of route. We DID A LOT !
Mosey back to drop off our rocks and circled up for a few minutes of Mary.

Great time leading today! I greatly enjoy my time in the gloom with my brothers. Every week I see our numbers growing,
WELCOME FNG KATNISS!

Prayers for all the children’s camps and travels. Until next time…

TClap |
5

Webs at Bermuda Triangle for anniversary celebrations

Leave a comment

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…

 

TClap |
6

Bringing the Pain to Crows Nest

1 Comment

Having never been to Crows Nest before, YHC arrived at 0445 to get the lay of the land. It gave me some time to get a few things setup and wait for the Pax to arrive. Temp was around 73.

Folks started arriving by 5:10 and we circled up ready for the challenge. Most in the Lake Wylie/Fort region know that I have been mostly running this year so there a few surprised faces to see me out a boot camp. Nevertheless, with no FNG’s present, a short disclaimer was given and off we went for a mosey to circle up.

Warm-Up (All IC)

10 X SSH
10 X IW
10 X WM
10 X Low Slow Squat
10 X Moroccan Night Clubs

Mosey back to the starting circle. The theme for the month is Salvation and we discussed the eternal meaning of it as well as the “deliverance from sin and its consequences”. The Pax were asked to think of someone who we can share the hope of salvation this week as we worked out.

The Thang

YHC has always been partial to partner work since it has a parallel to success in life. We all have difficulty along the way and no one has to or should go it alone. Everyone grabbed a partner and stepped up to the Board of Pain (credit always given to Jekyl for this terrible idea, but I have always loved it). YHC did audible on the 100 Kraken burpees and went with 50 instead. If you can’t do it, don’t Q it. And I definitely can’t do 100 of those! Gotta listen to grunge music when working through the board and so we did. Seemed to be a crowd pleaser…the grunge music that is.

Partner 1 – Work on exercises
Partner 2 – Run two loops around the circle

Object: To get through as many exercises as possible before COT.

Great job by all the Pax getting through most of the board and special kudos to Royale and Flux for leading the way. You guys killed it. Everyone ended up running a little over 2 miles also.

After that, we circled up for COT. Announcements – read your newsletter; Q School coming up next month at Bermuda Triangle.

Praises – All who completed the Hog and Coyote and were out this morning to talk about it!

Prayer Requests

Mysterio – Brother needs to be lifted up
Axl – Daughter starts college next week
Royale – Niece and other kids going on mission trips this summer and need to be lifted up.

Finished up by talking about salvation. The focus on the present deliverance is something that everyone needs to know. God is willing to deliver now from the grief that sin can cause us while we remain on earth. The eternal is of ultimate importance but he also wants our time on earth to be lived to the fullest for His glory. Who do you know that needs to hear that this week?

Thanks Iced T for the opportunity to lead. Always an honor!

Until next time,

Hauschka

PS. I’m already sore in case anyone wants a laugh!

TClap |
4