Tag: Flux

Burpees, Bearcrawls, and Barf!

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A great crowd this morning at The Abyss.  We had a bunch of runners and a bunch of bootcampers and 1 FNG.  Those that stayed for the bootcamp probably wish the would have joined the runners, I know I did.  This workout was hard and we didn’t complete it, but there is always next time…

We started with the typical mosey to get the blood flowing a bit, we circled around the parking lot and did some shuffle steps, NUR, and back to mosey before circling up for warm-a-rama around the basketball hoops.  I decided prior that the warm-up was going to set the precedence for the workout (hard) and warm-up the muscles we’d be using a lot (shoulders, core, arms).

Warm-a-Rama

  • 10 Windmills
  • Elbow plank (called on random PAX for 10 counts, at least 2 rounds)
  • Back to regular plank – 10 Merkins
  • 9 Diamond Merkins (Q-Shame, I didn’t have one more in me)
  • Recover with 25 SSH IC
  • Back to Plank – 10 Peter Parkers
  • 10 Parker Peters
  • 6″ hold – Called on Random Pax for 10 counts (at least 2 rounds)
  • 25 Moroccan Nightclubs IC

We then moseyed to the grass hill for the next exercise.

For the first routine we paired up and started at the bottom of the hill on the sidewalk.  PAX A was to do Burpees while PAX B went backwards up the hill (NUR) and forwards down the hill x4.  After 4, we switched and PAX B continued the Burpees while PAX A ran backwards up/forwards down x4.  We did this until we reached 120 Burpees… a few of the PAX finished, most were over a 100 when I called it for time (I had another routine I wanted to get to).  Our Friendly New Guy thought this was a great time to splash merlot, so he did, but he kept on trucking right after.  He definitely brought the GRIT!

Congratulations and welcome Doubtfire! No better way to start F3, it’s all uphill from here!

We then took the short mosey to the paved hill the leads up to the rear gate to the school.  For the 2nd routine I brought back Paula Abduls, I’ve never done them on a hill so I thought that would be a nice (painful) new twist.  Paula’s aren’t really an exercise, its just a movement, 2 forward, 1 back, which is a nice metaphor on life.  Life isn’t a consistent line straight up, we all have setbacks, we all get knocked down, but it is how we respond to those set backs that contribute to our success.  We all know that through failure we become better, this is a nice way to build an exercise around that idea.  I didn’t have the energy to hammer that point home during the workout so I thought I would take the opportunity to point that out here.  In any case, back to the routine…

6 Cones were placed up the hill about 25 paces (50ft. or so) apart. We would always move in this order, 2 (cones) forward, 1 back until we reached the 6th cone and then we would work our way back. If you ever plan do this keep in mind cones will be hit multiple times depending on where they are placed, so plan accordingly.  Each cone had an exercise on it:

  1. True Americans x10 (hand release merkin & a plank jack =1)
  2. Donkey Kicks x10
  3. Squats x25 (this was meant to be a break)
  4. Crab Jacks (think plank jack, but in crab position) x10
  5. Diamond Merkins x10
  6. Absolution x10 – I haven’t done these before, but they will be back.  They were awesome and it was also a bit humorous watching the PAX get the coordination down for these.  It’s an 8-count exercise that goes a little something like this:
    • Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

Oh and I almost forgot to mention… we always went forward 2 by way of the Bear Crawl and backwards 1 by way of the Crawl Bear.  Brutal.

None of us made it back down, but we did all make it to the top, so I called it with about 5 minutes to spare to head back to CoT.

With only about 2 minutes left we did a couple of Ab exercises, I called LBC’s x 25 IC and called on Bones who did another 20-25 Flutters IC until we hit 6:00AM.

Announcements, praises, prayers

Read your newsletter!

Prayers for school teachers and our children as they head back to school.  Prayers for injured PAX and those with nagging injuries.

See ya’ll Monday at the Quagmire 🙂

-Flux

 

 

 

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2

CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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104

The Modified Murph

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Michael Murphy was a Navy Seal from my neck of the woods on Long Island, New York who died in service to this great nation.  The Murph challenge has been gaining steam for the last couple of years as many people have taken to the challenge of doing a 1 mile run, 100 pull ups, 200 pushups, 300 squats and then running another mile with a 20-30 lb ruck sack on.  I did my first modified Murph this past memorial day(no ruck sack) and could not wait to do another, so I figured I would do a modified one and torture my F3 buddies along the way.

We did a quick mosey on over the back basketball courts with side shuffle’s and toy soldiers worked in.  

COP

10-SSH w/2 Donkey Kicks

10-Sungods fwd and reverse w/4 DK’s

10-Windmills w/6 DK’s

10-Cherry Pickers w/8 DK’s

10-Down Dog into Thigh Masters each leg w/10DK’s

The Thang

Since I figured everyone can run forward, I decided on having everyone nur for 2 laps around the track that surrounds the basketball courts then do 100 pull-ups, 200 archer ‘mericans and 300 one legged squats then nur for another 2 laps.  I instructed the Pax to do the modified Murph in 10 sets of 10 pull-ups, 20 archer ‘mericans and 30 one legged squats.  There wasn’t much mumble chatter for this workout and Austin Powers even threatened to get even with me the next time he was on Q.  Little does the late showing Mr. Powers understand, I enjoy a good challenge, the harder the better.  Dr. Evil is in the house!

Around set 6 I figured in the interest of time that we do regular push ups and squats to finish the Murph.  Unfortunately, there is no modification for pull ups.  My timer rang at 5:55 and everyone was in the middle nuring the last 2 laps so I had us mosey back to COT where we finished up the workout with 4 minutes of Mary.

Big Boy Sit Up’s until a runner ran to the far island and back.

Freddie Mercury’s until a runner ran to the far island and back.

Hello Dollie’s until a runner ran to the far island and back.

LBC’s until a runner ran to the far island and back.

Observations:  Better late than never AP.  Respectable Olaf and Haushka ran during the boot camp and were not part of the name-o-rama but respect to them for coming out in the gloom and training.

Prayers to the family of String Bean(Will Frederick) from the York Pax who has gone to be with Sky Q.  A tough loss at only 23.  Prayers for Stang’s mother in law who is having bypass surgery today.  Prayers always for Pax looking for work or dealing with the loss of a loved one.

Peace brothers.

 

 

 

 

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2

Cats, Kicks, and Crawls at Poopdeck

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10 PAX posted in the gloom at Poopdeck with early comments that “at least it feels cooler today.” We obviously hadn’t started moving yet. After a quick – and disjointed due to late arrivals – disclaimer, off we moseyed in a counter-clockwise fashion around the parking lot. Cutting around to the backside of the building, leaping over the Dark-Helmet-eating curb, we threw in some side shuffles and toy soldiers before circling up behind Sherwin Williams for a quick-ish COP.

10 windmills

10 merkins

10 hillbilly imperial hillbilly squat walkers (these need a better name)

15 mountain climbers

10 thigh masters per leg, interspersed with downward dog

Quick scatter like cockroaches when the Crazy Cat Lady rounded the bend at 84mph and almost crashed into us. Crazy Cat Lady sighting = 5 burpees. Thanks for nothing.

With that done and adrenaline high after yet another near-death experience with our feline-loving “friend,” we moseyed to the upper shopping center lot for the main event.

The Thang

I don’t know distances between them, but there are two rows of parking spots that have light posts. We used these as our side lines. There are two rows of parking spots in between these rows. In both of the rows with the light posts, four cones were spread roughly ten yards apart (plus a light post), making for five “spots” on each line. It makes sense if you were there.

General rules: move as prescribed, do assigned exercise at each cone and last light post in row, do five plank circles (think dizzy bat without the bat and in a plank), then run like a drunk person to the other side of the parking lot where the other line of cones was. Pretty straightforward but not.

Round 1: broad jump to the cone, 5 Tony Hawk burpees, broad jump to the next cone, 5 Tony Hawk burpees, etc. (Total of 50 Tony Hawk burpees). Lots of spinning this round. Requests were made for motion sickness meds. Also, “there’s the humidity.”

Round 2: monkey scoots DaVinci cartwheels (description below), 20 monkey humpers at the cones (did we modify that down to 10? I can’t remember…)

Round 3: 2 double count crab cakes, flip over to 2 CDDs, flip over to crab cakes, CDDs, etc. Don’t worry about the cones. Just keep going. Ended with one million CDDs and two million crab cakes.

Ran out of time for rounds 4-7. Oh well.

Mosey back to COT with a slight mosey extension to kill an additional 30 seconds.

Announcements

  • F3 Dads camp is this weekend
  • CSPAN sendoff convergence the 18th
  • Read your newsletter

Praises and Prayers

  • Pray for F3 Dads camp, that everybody stays safe and we all still like each other at the end
  • PAX still looking for jobs
  • PAX out due to injury

Truth be told, I ran out of time to plan this. But, after running three days already this week, I wanted to place more emphasis on arms and less on running. I think the PAX appreciated it. Watching the drunk running was my highlight.

Thanks to Peg for the opportunity.

Jedi

 

“DaVinci Cartwheels” = Begin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your feet back down past your right hand (left foot next to right hand), facing the same direction as you started. Rinse and repeat. Sometimes called a “monkey crawl” or “monkey scoot.” Can be done in both directions.

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3

A Summer Reunion at Crow’s Nest

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Great way to start your week.  5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down.  Two Ferns made his Crows Nest debut, Austin Powers returned  from his vacation across the pond and we had Viogt join us from Rock Hill at the request of Homebrew.  Excellent group this morning, especially after Olaf and Nemo ran up late to COP!

I quickly gave the disclaimer and we were off. Mosey down the service road to the back parking lot of the school with several dynamic warmup moves.  It’s funny how you go under the street lights and they TURN OFF when we stroll by… really tells us how wanted we are.

COP

Random counts of Imperial Walkers – Moroccan Night Clubs – SSHs – Merkins – Yoga – and Mountain Climbers

Didn’t take long to break a sweat, so we moseyed to the playground area farther back in the school.

We started a cycle of an easily written, but hard workout. UvU

Station 1 = 10 pull-ups

Station 2 = 20 Merkins

Bear crawl about 40 yards to next station

Station 3 30 Sumo Squats

Crawl Bear another 40 yards back to station 1

Rinse and Repeat 5 times

Once this was over I shared a few “motivational” words about being tougher than you think you are.  Completing this cycle was a big challenge, and everyone made it.  It’s opportunities like this that show you how far you can actually push yourself.  Keep it up throughout your day and challenge yourself to be better in everything you do!

Mosey around the school to a wall for next evolution

Wall sits for 60 second counts

Wall Plank with feet on wall then we did 10 in cadence shoulder taps. (real crowd pleaser)

Wall sit another 70 seconds of counts

BTTW 30 seconds of count.

Made our way back to the front of the school for the last 5 minutes of Ab Lab.

PAX went in clockwise circle picking the Ab exercise and counting the cadence.

Ended with COT and our prayers.  Shared a summary of the 3rd F Invergence from the previous Friday.

Honored to Lead

-Royale

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2

Wonder Twin Powers

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13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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3

Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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5

Still in Abyssness

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I seem to keep having my last Q in the Carolinas at least once a week now. Gonna need to stop calling it that until I got a final date for when I leave. Bones gave me the Q for abyss at sea legs, came up with something on the spot that went more or less like this today-

Mosey to basketball court, COP

Mosey to the back road. At top of back road, tried having us do rugby sprints, learned its kinda hard to do it coming downhill, didn’t realize the angle was as steep as it was when trying to stop suddenly for six inches. Did this all the back to basketball courts

WIth a partner, each man does 30 pullups  altogether, switching off to run to give breaks between sets. I love my pullups, and 30 is ambitious I think for most people.

After this went on to main event. Tried explaining the whole routine before starting, but learned it was alot easier to just go round by round and have the PAX follow along till the habit picked up.

ISLAND HOPPING

4 islands nearest us in parking lot, do a set of an exercise and run to next. then,Far away islands, run to each and do 15 LBCs.  last island near middle by COT, 10 burpees before moving on to next round. rounds were as follows:

1.10 merkins

2.20 squats

3.20 monkey humpers

after going through one cycle of this, PAX had it down pat. 10 minutes, left, started over with intention that everyone do as much as they could before time. Pax in lead got to monkey humpers again before COT called.  As usual, Jedi was beast mode and in the lead and never looks like he’s dying haha.

Had lunch with Qbert today who was present, I asked him what the general impression was of ” a whopper Q”, if it had any general characteristics . He answered that it was that nobody ever knew what it was going to be or what to expect. Really, Really glad to hear that because honestly, my biggest thing that I want to avoid at all costs, is to be too predictable or cliche when I lead the beatdown. So its good to know.

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2

Octagon of Pain

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It was an incredibly hot and muggy morning and the workout I had planned at the Crows Nest didn’t do it any favors.  We were all dripping with sweat and smoked by the time it was over.  I’m still tired as I write this a few hours later…

Mainly due to IR, DR, or Jedi’s postiversary, only 5 PAX showed up today at the Crows Nest, but they came ready.  We were glad to have NASA come out this way! He hasn’t had the opportunity to post at the Crows Nest so I even modified things a little to give him the “tour” so to speak, more on that later.

After practically no disclaimer, we took the long mosey towards the back of the school.  Along the way we did some karaoke’s, NUR’d, butt-kickers, and toy soldiers, before arriving in the back parking lot for warm-a-rama; which consisted of the following in cadence:

  • Windmill x10
  • Plank/Elbow Plank (30 count)
  • Elbow Plank Peter Parkers x15
  • Back to plank for Merkins x10

I was inspired by Sasquatch’s Q at the Swamp 3 or 4 weeks ago so I’ve been doing something a little different for warm-ups, it must be working because at least 1 PAX shouted that he is starting to hate my warm-ups.  Mission accomplished!

The 1st routine of the morning was supposed to get the blood flowing before the main event and I think that was accomplished.  We did “Eights”, which is basically just a modified “Elevens”, and also fit with my theme for the workout.  1 Pull-up at the playgroud and then a run to the top of the parking lot for 7 Diamond Merkins, back to the playground for 2 Pull-ups, and 6 Diamond Merkins at the top… you get the drill.

The 2nd routine was really supposed to the the last and final, but I called an Omaha before we even started because I had a surprise for Nasa.  I had 8 cones setup in the field in the shape of an Octagon with an additional cone in the center.  There was about 40ft. from center to each cone.  Each cone had an exercise taped to the top of it.  I had planned to partner up for this, purely for the push, but we ended up going solo mainly.  We all started at one of the points in the Octagon, performed the exercise and then broad jumped to the center cone and performed 4 burpees.  When finished with the burpees, we bunny-hopped back to a new point/cone and did that exercise.  We were to do this until we made it all the way around the Octagon, we always broad jumped to the center cone and bunny hopped back.  We always did 4 burpees in the middle.  As I mentioned earlier, I called an Omaha on this one to shave some time off so we only did half of the number taped to the cone and 4 burpees instead of 8.  It was still brutal because it was a leg/cardio burn for sure because of the exercises chosen:

  • 50 SSH
  • 50 Jump Rope
  • 25 Squat Jump
  • 20 Jump Lunges (each leg)
  • 10 Jumping Spiders
  • 50 Plank Jacks
  • 10 Donkey Kicks
  • 10 Bomb Jacks

And that was half!

So like I said, NASA was here, and probably the most amazing thing about the Crows Nest is the Green Monster so we were going to pay him a visit.

The last and final ad-hoc routine was a King-of-the-Mountain type exercise at the Green Monster.  1 PAX would stay at the top and perform Makhtar N’Diayes, while the remaining PAX run down and back up, twice (I quickly Omaha’d this to 1 time up and down to save time, it takes like a minute to go up/down this F@#%$!!! thing).  We then cycled through all the PAX, each one staying at the top for a rotation while the rest go down and up the hill.  Makhtar N’Diayes were to be OYO until the 6th made it back up the hill, then the next PAX would be “King”.  At one point I thought NASA might need an ambulance while he was laying on his back, practically motionless, at the top of the monster, but he recovered and finished! Well done brother!

We finished with about 5 minutes to spare and still had about a 4 minute mosey back to CoT so we ended up arriving just in time.

  • NASA on Q at Children’s Attention Home
  • Prayers for injured PAX, Homebrew, BTB
  • Prayers for safe travels (Austin Powers travelling to England Thursday, Whopper taking a job in Washington)

Until next time,

-Flux

 

 

 

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5

Baseball in the Bermuda Triangle

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Some mysteries are never resolved.  We may never understand why things seem to go missing here, but we do know… they have Baseball!

All kidding aside, it was another muggy morning and 8 PAX were present for YHC’s Q at the Bermuda Triangle.  When the site Q (Homebrew) informed me he was still on I.R. and asked me to Q, I was eager to help out and already had a good idea of what I wanted to do since I’ve posted here a couple times prior.

After a quick disclaimer, we took a mosey around the track, it’s not an official “track” like you would have around a football field, but I’ll bet it is about 1/4 mile around this gravel filled trail that leads around a couple of baseball fields, a playground, and a lot of green space.  Everything a Q needs to give the PAX what they paid for, which included some butt-kickers, high-knees, karaoke’s (both sides), NUR, and some toy soldiers before circling up in the grassy field for Warm-a-rama where we did the following exercises in cadence:

  • SSH x15
  • Windmills x10
  • Imperial Squat Walker x10
  • Elbow Plank (had a couple of PAX call a 10 count while holding)
  • Peter Parker x10 (while still in elbow plank)
  • Merkins x5
  • Finished up with the honeymooner and downward dog to stretch it out and recover

As mentioned before, this site has some easily accessible baseball diamonds, so I felt like utilizing one of them.  Basically, we did “The Cycle”, which consisted of a bear crawl to 1st base, 5 burpees, crawl bear back (reverse bear crawl) to home plate, bear crawl around 1st and stop at 2nd base, perform 10 burpees, we repeated this until we stopped at all the bases including home plate, where we did 20 burpees and a crawl bear all the way back around the diamond.  I had Peg do Lt. Dan’s around the bases while his shoulder heals, some of the other PAX followed suit as  well before the end, all the PAX finished and did great!

With a little less than 20 minutes to spare, I took a quick count of the PAX and since we had an even number, decided to partner up for Catch-Me-If-You-Can.  I really like doing this, especially if you have a nice yard to play in, which we did, so it was the perfect fit.  The basic structure was that PAX-A would do a small number of an exercise while PAX-B NUR’d down the field at speed.  When PAX-A finished, he would sprint to catch PAX-B, tag him, and they would do more of the exercise together, and then we would travel back a way of my choosing. Here is what we did:

  • 5 squats, tag partner, 15 more squats, bunny hop back and then repeat once switching partners.
  • 6 shoulder taps, tag partner, 20 more shoulder taps, crab walk back, swap partner and repeat.
  • 10 flutters, tag partner, 40 more flutters, sprint back, swap & repeat.
  • 4 Makhtar N’Diayes, tag partner, 15 more Makhtar N’Diayes, mosey back, rinse & repeato.

With about 5 minutes to spare, the PAX were looking pretty smoked, so I decided to let them choose either 1 more set or circle up for Ablab, not surprisingly they quickly chose Ablab.  We circled up and I called on several PAX to pick an Ab exercise  and call it out in cadence.  We ended up doing some boxcutters, big boy sit-ups, freddies, hold plank, and 1 more that I’m forgetting.

We circled up for CoT, which consisted of the usual name-a-rama, announcements, praises, prayers.

  • Sweati tomorrow!
  • Prayers for Homebrew’s return/healing

Even though mumble chatter was low, we had a great time this morning. Thank you Homebrew for the opportunity to Q.

Until next time,

-Flux

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