Tag: Flux

Murph Jr and Balls to Wall-Whoppers last Q at crows nest

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By a mixture of being out of town over the weekends and just staying up too late/laziness, I’d managed to avoid posting at crows nest despite it being literally the closest AO from my home.  What with me moving sometime between the 17-23rd, I was glad to get put on the Q schedule in advance so that I could have one last whirl for the time being. I wanted to do something unique and fairly painful for the pax.

Short mosey to closest parking lot, COP-

SSH
Sungods, forward and reverse, windmills, imperial walkers,

Musical Primer- At some Q’s they have brought speakers but NOT been playing 80’s headbangers, much less the one most appropriate to a classic exercise, Balls to the Wall!

Had the PAX get into peoples chair, one at a time run to walkway and perform burpee+shoulder tap, as the song played on shakespeares speaker via my phone bluetooth. At part right before chorus, We would go balls to wall. Fun little warmup.

Main Event- Murph JR

Mile run, 1 minute pushups, squats, pullups, with note taken to what max reps done by any of the PAX was.

Another mile run, and started running out of time so we didn’t go back to the pull ups. all together, did 66 merkins with a ten count break, and 60 squats, which was records from the 1 minute timed.

with two minutes left, mosey back to COT and did some ab lab, 10 bigboy situps, 20 4 count flutters and then time up.

Prayers for safe travels and england Godspeed in the world cup. humbled by the PAX and the support they have given me for over a year. At the end of this week I will know if my future is leading me to Greensboro, Washington state, or ft worth texas. Wherever I go, I know I will want to join or create fellowship like that I’ve had in F3. Thanks to everyone who has sweated with me and helped me grow as a man.

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Crows Nest 7/2

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8 pax came out to Crows Nest.  A disclaimer was made and we mosied up to the rock piles for COP.

COP

MNC x 25, Windmills x 12, HBW x 15, Merkins x 15, Peter Parker’s x 15

Everybody grabbed a rock and we made our way to the back of the school for the main event.  First we all did 10 pull ups OYO.

YHC had set up 10 stations and PAX paired up.  Every exercise was x 25 while Pax#2 did the second exercise and then both pax ran a lap… Except for the burpee stations, where both pax did 10 burpees with 2 laps. (Tri ext/6″ Squata/Al Gore, OHP/ MNC, diamond Merkins/plank, curls/curb hops, Merkins/plank, lunges/flutter, BOR/LBCs).

 

Had to finish up early and head back for COT with thr rocks.  Had some extra time so we made it through 40 jack webbs in 6 mins.

 

Announcements/Prayers for PAX job hunting and for Bob the Builder and his family.

Thanks Flux for the opportunity to lead.

 

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Taters beat down

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23 Pax, 19 for Bootcamp and 4 Ruckers

Welcome FNG Mill-Billy

It’s been a while since Tater had the Q and he did not disappoint!

He gave the disclaimer and we were off to mosey, Toy Soldiers, Butt Kickers, Knee to chest, Karaoke

COP Did a few exercises here to get nice and warm before we mosied over to the fountain and partnered up

Dora 1-2-3-4 100 Derkins, 200 Step-ups, 300 Dips, 400 LBC one partner ran the loop while the other partner did the exercise

We got through one full round and started our way back down before we stopped and returned to the COT area to do a little Ab-Lab

Excellent work! It was not an easy workout and we were all challenged!!

Great work Tater and the PAX!!!!!!

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2 Year Anniversary of The Abyss

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Today we celebrated 2 years of the Abyss.  When the shovel flag was planted 6/29/20016 by Dark Helmet the Abyss was merely an idea that “if we build it….they will post.”  And post the PAX did!  Over the past year and half it has been an honor to be the Site Q of this versatile AO and I appreciate all the PAX who have come out and led a workout.

Q got to the AO with seconds to spare due to an emergency bathroom visit at a 24 hr Harris Teeter in route.

Once disclaimers were given and the 5 F3 Principles given (due to FNG) we were off.

Quick mosey around the front half of the AO to allow all stragallers to exit their vehichles (ehem…Wildthing) and then to a warm-up circle.

Warm-up

  • Windmill
  • Weed Pickers
  • Moroccan Night Club
  • Slow Low Squat
  • Plank (a few Broga moves)
  • Merkins
  • Stretch with knees to chest

The Thang

I told the PAX that I wanted to highlight a few of the “features” of the AO during the workout so we started with the Flag pole.

  • Bear Crawl around circle in front of school

Mosey to very back hill of the AO for a series of hill exercises

  • Lunge walk–Sprint to top
  • Broad Jump–Sprint to top
  • Basketball shuffle Flip half way

Mosey to the Basketball court for some Suicides

First Suicide–

all four goals and back

Second–

  • Start with 10 Squats
  • 2nd Goal–10 Merkins
  • 4th Goal–5 Burpees

Mosey into “wet and muddy” field

  • Elbow Plank position with Peter Parker’s
  • Jack Webs (everyone’s favorites)

Mosey to “the hill”

  • Finished strong with 5 sprints up the hill

Mosey to COT.

Everyone pushed themselves and got better for it…includding FNG who was off to the side threatening to Merlot.

Once Namorama was finished we welcomed FNG Oompa Loompa!

Announcements and Prayers

Thanks again for all the PAX who came out today to celebrate this AO.  We had 24 there and we have set the goal for 30 next year!

-Bones

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Steal the flag, pop the balloon

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It started with bacon.

Well, really it started with Cha Ching’s Q last week, where fifth grade games were the theme of the day. In planning the weinke for today, YHC decided to stick with this theme, and the first game to come to mind was “Steal the Bacon.” So, six PAX posted in the gloom of Crow’s Nest for YHC’s take on an old favorite (that apparently nobody has heard of).

Disclaimer was given, and off we went on a mosey to one of the side drop-off lots for a quick warmup including knees-to-chest, quad stretches, side shuffles, karaokes, and toy soldiers. We also did a handful of side-straddle hops, low slow squats, windmills, merkins, downward dogs, and a honeymooner (just one…though, just one honeymooner sounds like a bad honeymoon).

Mosey back around to the front for

THE THANG

Five pink balloons, each with a card with an exercise tucked inside, were taped to cones at one end of a 50-yard stretch of road. PAX were divided into two teams and given the basic rules.

  • Complete the buy-in exercise, then go to far cone and back according to prescribed movement
  • Depending on round, assigned team member of winning team would pop balloon to determine group exercise.
  • Losing team on a given round would do five burpees before all PAX complete group exercise.
  • Rinse and repeat for all five balloons.

To add to the fun, every PAX was given a strip of fabric (cut up tee shirt) to serve as a flag/tail tucked into the back of his waistband. In addition to everything else, PAX were to protect their flag. If they lose it to another PAX, they were to immediately complete five burpees. They would then re-insert the flag and continue on. There was no limit to the number of times a PAX could lose his flag.

Round 1:

50 merkins, followed by a run down and back. First PAX back popped the balloon. Card exercise: 100 plank jacks.

Round 2:

40 monkey humpers followed by sneak gorilla down and back. Second PAX back popped the balloon. Card exercise: 30 breakdancer merkins.

Round 3:

30 CDD followed by bear crawl down and back. Third PAX (protect the six!) popped the balloon. Card exercise: 50 30 leg-cross squat turns. These apparently take some coordination. Who knew?

Round 4:

40 crab cakes followed by crab walk down and back. Third PAX back popped the balloon. We ended up popping both remaining balloons and choosing 50 hillbilly squat walkers as the final exercise (as opposed to 50 donkey kicks).

The flag football approach added a fun dynamic to the workout, leading to a killer workout that engaged the brain as well. The final round took a long time, as strategy played heavily into the completion of the crab walks. This actually turned out a lot better than anticipated. Look forward to bringing this one back around again.

Announcements:

  • PAINtheon on Wednesday
  • Hog and Coyote on Saturday
  • Sweati in July

Prayers and Praises

  • QBert and family back to the beach after the workout
  • Cha Ching and family and life with new baby

It was a hike to get to the AO, but man it was fun. Grateful for the chance to lead.

Jedi

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BEYOND at Sea Legs with Royale

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I was honored that Maximus would reach out to me to Q the roaming BEYOND workout.  On a Tuesday choices were Golden Corral or Sea Legs for me, and with my new change in work schedule I needed the closest option, so our traditional running AO transformed into an ultra tough bootcamp for the day.  When I arrived the site Q Hauschka was there and let me know everyone was going to be doing the bootcamp…no runners today!

I’ve Q’d plenty, but this one left me with a pretty sleepless night.  Was my message going to be good enough?  I can make the workout as hard as I want?  I’ve been to several of the BEYOND workouts and the PAX before me have really done it justice.  Those men shared real stories and showed their vulnerability to others.  I needed to live up to that standard.  After the disclaimer I asked this question.

“What is the ONE thing you could alter in your life today that would make it better?”

The Thang

Started with a quick warmup lap around the parking lot with a short COP

-25 SSHs -15 Squats – 10 Merkins – 15 Mountain Climbers – 10 Diamond Merkins

Partner Up

1st partner was going to run over to the jungle gym for 10 pull-ups

2nd partner stays back and does jump lunges until you flip flop with partner 1

Get to 100 pulls ups each. (10 rotations)  This was a real crowd pleaser after the Memorial Day Murph yesterday…

We finished and from plank, I shared my “One Thing” – and that was my love of alcohol. It’s in my genes to want it…my father and most of his genealogy have been alcoholics, and I watched it destroy his productive life for decades.  It has a pull on me that I do not feel normal people get.  I have to make a conscious effort to maintain control when I drink or bad things happen.  It’s pervasive in my life – social events, my wife and I enjoy together, work events, Saturday nights when I don’t have to post Sunday – and I like all of those things!

We talked about the Jester, my favorite Q source read.  We talked about who he is, what he tries to do, and how he pulls you away from the proper path in your life.  I hope more will read of him here.  https://f3nation.com/2018/02/11/jester-q1-4/

Next phase mosey to the hill

7s on the hill

I learned a new exercise at the Memorial Day convergence in SouthPark from our Area 51 brothers.  The “True American” – 6 count exercise which is a hand release push up followed by a plank jack.

6 Trues Americans at top of hill

Run down

1 burpee – you know the rest!

As I crawled up the hill for the last round I was gassed.  I had one phase to go.

Wall sits

The PAX on the ends will bear crawl out to the road – complete 5 merkins – bear crawl back.  Continue down the middle until all PAX have bear crawled.

Mosey back to COT for 3 minutes of Mary

-Freddies – Flutters – LBCs

Closed my discussion with Hope: I know where I would be today, 3 more years down that path to failure…if it wasn’t for F3, my brothers in arms, and my PAX relationships that help me, guide me, point me on the right path in accountability and by who these men are.  I look up to all of you and have learned something from EACH of you! Continue to be my role models for success!

An honor to Lead…

-Royale

 

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A Primal Beatdown

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On a warm sticky morning at the Crow’s Nest 7 Pax rolled into the parking lot while I was preparing for my first ever Q and I was pumped!  After about 10 weeks of following all the great Q’s of my past workout’s I was eager to prove my mettle and present a challenging workout with a theme of how animals move in nature.

Warmup

I had an instant COP to warm up the morning stiffness

20 SSH

10 Cherry Pickers

Arm Circles

10 LSS

Then I had the Pax do an Indian Run to the main event area with the rear Pax doing 1 Burpee to continue the warming up period.

The Thang

I pulled out a deck of playing cards for the beatdown

Spades were Bear Crawls

Clubs were Crab Walks

Hearts were Donkey Kicks

Diamonds were Pull Ups (Monkey)

Jokers were 14 Grasshopper ‘Mericans

Rep ranges were 2-14 depending on the card with BC’s and CW’s  going a certain distance corresponding to the card.  Thanks to Flux for the helpful modification on the BC’s and CW’s.

During the beatdown I pulled out 2 scripture readings, the first being on how our bodies’ are our temple’s to SkyQ from 1 Corinthians and with the word of the month being Accountability I knew a great passage from Ezekiel on being watchers on the wall.

After getting through most of the deck we moseyed back right on time for COT.

Thoughts and prayers for this country on yet another school shooting.

 

 

 

 

 

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Of Relays and Dance Parties

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Truth be told, YHC is losing his mind.

When I was asked to Q at the Deep for the return of the 0630 launch, my first thought was, “Hey! That AO is at a school. I don’t normally post at schools. I should do something to commemorate that.” Forget the fact that the majority of our AOs are at schools. That’s irrelevant. But, it does set us up for the dumb ideas that followed…

My memories of middle school in May involve basically two things: Field Day and the end-of-the-year dance. So, to harken back to the days of old, that became our theme for today. Twelve PAX (including one FNG) joined YHC for a baker’s dozen at Oakridge Middle. Here’s what we did (kinda):

Warm-up

Mosey around to the back of the school for our “field day” warm-up. Split into two teams for four relays:

  • Sprint (i.e., the basic relay)
  • Bear crawl
  • Broad jumps
  • Crab walks

That got our heart rates up and ready for the dance party. We moseyed back around to the front of the school for the fun to really begin.

The Thang

When I think of middle school dances, I think of songs you can’t really dance to, weird mixes, and lots of wallflower moments. So, we relived my childhood. Six songs. Wallflower between (people’s chair or balls to the wall each time). Today’s playlist:

  • Jukebox Hero – SSHs (slow and fast to match the music) during the verses, Rock Star jumps during the chorus/refrain/hook
  • I’m Gonna Be (500 Miles) – Imperial Squat Walkers during the verses, bear crawl and crawl bear during the “well I would walk” segments, and donkey kicks during the “da da da da” parts. You know what I’m talking about, because you’re singing it in your head.
  • The Middle – LBCs during the verses, flutters during the refrain, and some Freddie Mercuries during the bridge/interlude/guitar solo
  • Smooth Criminal – Plank jacks during the verses and a merkin for every “okay” (“Annie just freaking answer him already!”)
  • Sorry – Hold boat throughout, dropping down and completing one V-up for every “sorry”
  • The Devil Went Down to Georgia – curb dips during the “singing,” crab cakes during the musical interludes/fiddle or guitar solos
  • I Will Survive – lateral plank walks with merkins during the refrain (longest version of this song ever, but the brief rain made it a little more manageable)

We actually left out the song with the burpees. That’ll be reserved for the next dance party.

Quick mosey back to COT.

No earth-shattering announcements that can’t be found in the newsletter, so read your newsletter. Prayers for teachers (and students and parents) as school wraps up, and for Whopper in his job search/potential promotion. Late request added for the shooting that happened down in Texas.

Cofeeteria at Dunkin because it’s cheaper (in many aspects of the word).

As for the (somehow now infamous) FNG naming, well, that story can be saved for a verbal diarrhea run with Q*bert. You’ll also want to ask Cha Ching about his comment regarding the arrival of “Mr. Wood.” Um…………

I appreciate everybody participating in the stupidness of this morning. I wanted it to be fun and different. I think that happened. Thanks to Shakespeare for the opportunity to lead, for changing the launch time to 0630, and for the speaker to blast the music.

-Jedi

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Russian Roulette

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To start:

Simple stretching while I explained the idea of what I call Russian Roulette.  During the workout, rock songs from a 90s and 00s playlist were blasted on shuffle.  One song on the playlist would function as a punishment song and, if played, the entire group would have a punishment to complete during the length of the song.  Naturally, that song was by Nickelback because they might be the worst band of all time (as if having to listen to Nickelback wasn’t bad enough, the group would have something terrible to do during that time as well).

 

The Thang:

PAX split into pairs to work through 6 different stations of various exercises.  Each set of exercises were completed twice before moving on to another station.  Each station were as followed:

  1. 2x40lb Sandbag Farmers Carry, Medicine Ball Balance Merkin, LBC’s w/ 10lb weight
  2. Agility Ladder SSH’s, Dumbbell Tricep Extensions, Flutter Kicks
  3. Burpee Medicine Ball Slam, 40lb Sandbag Bicep Curl, Big Boy Situp w/ 10lb weight
  4. Jump Rope, 40lb Sandbag Squat w/ Overhead Press at the top, and Freddie Mercury’s
  5. Ski Jump Over Jump Rope, Carolina Dry Docks, Medicine Ball American Hammers
  6. Plyo Box Jumps or Step Ups, Band Chest Press, Dying Cockroach

Based on my observation, most PAX completed one full round plus a few extra stations in the time that we had.  Luckily for us, Nickelback never played.  Next time, when I shorten the playlist, we may not be so lucky.

 

P.S. – Just in case you weren’t aware… Nickelback sucks.

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