Tag: Flux

Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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Hurpee Outbreak at the Quagmire

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F3 grows through “addition by division”, this is a true statement and it’s a great thing to be a part of.  The downside is you simply don’t get a chance to get out to some of your original stomping grounds as often as you would like since there are so many choices closer to your home. Long story short, it was great to be out here and lead the other 11 men that showed for the Quagmire this morning.  I love the opportunities I get that brings me to these places (hint hint).

I’ve been working through the Exicon for most of my Q’s lately, it has been a nice change of pace to experience some of the craziness that our PAX have come up with across the nation.  So for better or worse, I give it a shot and see how it goes.  Today was the letter “H”.

We started with a mosey around the back of Best Buy which I guess isn’t normal because I heard some grumblings, but we did some shuffles and toy soldiers along the way and then quickly circled up for a round of Windmills in cadence.

1st routine was a timed “HIIT” exercise.  We only had what ever time we had left after we finished the below exercises to recover.

  • 5 “Hurpees” (Hand-Release Burpee)
  • 10 Hillbilly Squats (IC)
  • 15 Hello Dolly’s (IC)
  • 1 Minute timed x 6 Rounds

We then mosey’d to the parking lot behind the fountain (near the stairs).

2nd routine, which admittedly took longer than I wanted, was “Hindenburg Blimps”, though I ended up cutting the S off the Blimps so we did a “Hindenburg Blimp”.

Hindenburg Blimps are like 4 corners combined with Blimps so I took the parking lot islands and divided them up into 4 corners and we would run/sprint the long sides and bear crawl around the short sides of the islands.

  • Round 1 – 10 Bombjacks x4
  • Round 2 – 20 Lunges x4
  • Round 3 – 30 Incline Merkins x4
  • Round 4 – 40 Monkey Humpers x4
  • Round 5 – 50 Plank Jacks x4

3rd routine, we stayed in the same area and did some “Heartbreak Dora’s”.  Normally we would do this on a hill, but I thought the stairs would substitute nicely.  So we partnered up and did the following while the other PAX would run a normal lap around the parking lot islands and then up and down the stairs before tagging his partner and swapping.

  • 100 Hurpees
  • 200 Big Boy Sit-ups
  • 300 Squats

Nobody was able to get through the final routine, but that was more on me for having too much planned. I think about half of us were working on Squats by the time we finished up and mosey’d back to CoT.

CoT

  • Nessie on 10/26!
  • Prayers for Lutefisk and his father battling cancer and Duck Dynasty’s sister who is having complications with her pregnancy.

Thanks for getting me out here Mile High!  I always enjoy it.

Until next time,

Flux

 

 

 

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Shipwreck – 10/2/2019

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Shipwreck (10/2/2019)

We had 7 HIM post this morning for the 30 minute high intensity workout at Shipwreck. Since some of us are coming off the Iron Pax Challenge, I thought what better way than to incorporate some of their ideas into my very own Week 5 Iron Pax Challenge.

Warm Up
SSH X 25 (IC)
Hillbilly Walkers X 15 (IC)

The Thang
25 Burpees
400 meter run
50 Merkins
800 meter run
75 Squat Jumps
1200 meter run
100  Plank Jacks
1600 meter run

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, 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.

Praises for “Survey Says” who found out that he and his wife are having a Baby Boy.

Aye,
Sean Corcoran (RADAR)

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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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7 Pax for 7 of Diamonds

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COP
Mosied down to Papa Docs lot for:
Morracan night clubs x 15
Windmills x 10
Sun gods x 10
LSS x 10
Bonsai cherry pickers x 10

Mosey up to The Office lot for the Thang

7 of Diamonds – The Q finds a diamond and a single exercise is performed at each point in multiples of 7 for seven rounds. First round together, all other rounds OYO.

Round 1 – 7 Burpees
Round 2 – 14 Flutter kicks (4 count)
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Merkins
Round 6 – 14 Flutter kicks
Round 7 – 7 Burpees + 5 thanks to the cat lady

LBCs for the 6

Didn’t let the pax know about rounds 5-7 until we got there. The second round of merkins wasn’t well received.

Made it back to COT for 5 mins of Mary called by each of the 7 PAX. Almost did the extra merkins to get to 200 for the Q, but didn’t want a mutiny.

Great push by the PAX and thanks to Costanza for the opportunity to lead.

-©

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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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C

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So it is almost a week later as I write this.  Better late than never I guess. Hopefully I can recollect most of what happened!

It all started with the usual disclaimer and then a quick lap around the parking lot.

I’m not much for warm ups, but did to some this morning.  Certainly some windmills, merkins, squats, SSH’s.

I then got my speaker out for  a little fun.  Since I have been working my way through the Exicon and we would be doing the letter C today I play a song called Alphabet Aerobics, and made everyone go from Merkins to 6″ holds every time he began rapping a new letter.  The song is just over 2 minutes, but you felt it!

1st routine: The Cycle

We moseyed to the baseball field and started at home plate

  • bear crawl to 1st, 3 burpees, crawl bear to home
  • bear crawl to 2nd, 6 burpees, crawl bear to home
  • bear crawl to 3rd base, 9 burpess, crawl bear to home
  • bear crawl to home, 12 burpees, crawl bear to home

This one always sucks.

2nd routine: C.L.I.M.B.

We went to the hill and did the following exercises:

  • Ran down the hill
  • Crab Cakes, Lunges, Imperial Walkers, Monkey Humpers, Bombjacks
  • NUR up the hill
  • The increments were x2 so it started with 1, 2, 3, 4, 5 and then 2, 4,6,8,10, etc.
  • We did this 4 times and x2 on the exercise count each time.

3rd routine: Catch me if you can

Mosey back to main lot and partnered up.  You all know how this one goes.  I called out various exercises and Partner A did them, then caught their partner who was NUR’ing, rinse and repeat.  We did 4 reps of this and I called out a new exercise each time.

I can’t remember what we announced or prayed for, but we did!

Thanks for the Q O’Reilly!  It is always a great time Q’ing here!

Until next time,

FLUX

 

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Block Party

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It was a lovely morning at The Abyss. Light Rain falling and 8 men showed up to the Block Party. It was a simple workout, but a tough one.

We started with a mosey around the parking lot to warmup and stretch out a bit. Along the way we did some toy soldiers, butt kickers, and high knees. After that we made it to the back of the school where we started COP.

COP

15 Side Straddle Hops

5 Burpees

10 Temp Merkins

5 Burpees

12 Produce Pickers

5 Burpees

Now that is out of the way it’s time to party!

For the Main Event we moseyed around the corner where a long hill and 12 cinder block greeted us.  ( I wanted to use the grass hill which was steeper but because of the light rain I switched it up so no one busted their face slipping). The paved hill isn’t as steep, but it is longer so it evened out in the long run.

Main Event 

11’s with Block Snatches and Flying Squirrels with a  press…don’t forget to carry the block with you up the hill!

Once we completed the 11’s we moseyed with the blocks to the basketball court where things got real…In the spirit of Iron Pax season I wanted to do some friendly competition.

Block Relays– Heres how it went down. Two teams of four competed in three rounds. Each member of the team will run one by one relay style.  The losing team is punished with 10 bomb jacks while the winners got to laugh while holding a plank.

Team 1: Flux, Copyright, Whitesnake. Survey Says

Team 2: Royale, Grout, Homebrew, Bones

Round 1: Sprint down about 50-75 yards, do 3 burpees and sprint back. While you are not running you were still doing work! While the first team member runs the non runners where doing Jumping Spiders, 2nd runner runs non runners are doing IN and Out abs, 3 runner runs non runners are doing gorilla squats and last runner runs while the non runners are doing merkins. ( I admit this round was close. Me and Bones where neck and neck sprinting down; we finished burpees at the same time and started our sprint back to see which team would win round 1. Simply put I lost. He beat me by about 3 feet and I am still not over it). Because of that L our team did 10 bomb jacks.

Round 2: Each team member in relay format holds the cinder block over their head and runs/fast walks down the designated spot. While not running you did Peter Parkers, Lunges, Plank Jacks and Merkins. For all those wondering our team lost again. 0-2…but I was the Q so we split the bomb jacks between the teams 5 and 5.

Round 3: Each team member in relay format farmer carries 2 blocks while running/fast walking down to the designed spot. While not running you did Flutters, Crunchy Frogs, Box Cutters and Merkins…spoiler alert this round was not any different. We lost again 0-3. But yet again since I was the Q we split the bomb jacks between the teams 5 and 5.

After that the time was about up and the Pax insisted on helping me out by carrying the blocks back to my car. By the time we did that the clock hit 6am.

It was party but we did not have cake.

 

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