Tag: Flux

Webs at Bermuda Triangle for anniversary celebrations

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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…

 

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6

Buddies and Bells

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I’ve definitely had my fair share of Q’s at this point, but I still get a little nervous before each and every one, not out of fear, but desire to give everyone a good workout.  The PAX trust me with their time and I want to deliver, it’s as simple as that.  In any case, this morning was like most in LKW lately, hot and humid with a dozen+ PAX.  I showed up a little earlier than normal to setup and get ready.

At 5:15 sharp I gave the usual disclaimer and since O’Reilly was back-talking a bit I picked on him on the spot to give the F3 mission statement, he failed miserably, so I think we’ll start reviewing this before my Q’s.

O’Reilly, if you are reading this, here you go buddy.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

We started out with a long mosey out and around the parking lot, sans kettlebells, that included some karaoke’s and shuffles along the way.  We then circled up for a quick Warm-A-Rama that consisted of only Windmills.

We grabbed our bells for the 1st routine.

We had 70 seconds to do 7 reps of the following:

  • kettlejacks
  • bent over rows
  • curls
  • triceps extensions
  • goblet squats
  • american hammers 2x count
  • bench press

We repeated this 7 times.  If anyone exceeded 70 seconds we would be penalized, however, fortunately everyone finished with 5-10 seconds to spare each round.  This was a great way to quickly get in just shy of 350 reps of kettlebell work in. Nice job!

The 2nd routine was a 4 corners/buddy workout.

Each corner/cone had an exercise to do with your partner, it was always 100reps (50 each) and then a way to move between the cones.  The long sides of the rectangle we would go half way down the line via bear & bell (bear crawl w/kettlebell), then apple turnover into crab walk position with the bell laying on our bellies the rest of the way.  The short side of the rectangles we would move via lateral goblet squats.  Pretty much just as it sounds.  And all the movement sucked.

At each corner we did:

1st cone: 100 kettlebells handoffs, partners back-to-back, twist, and hand of a single kettlebell.

2nd cone: 100 partner merkins (no kettlebell).  I failed at explaining this one correctly at first, most PAX assumed that when I told to have 1 partner in plank position with the other also in plank with their feet on the backs of their partner that they would be doing derkins.  Nope, I quickly corrected them and told them that the partner with feet on their backs would be doing the merkins.  Most didn’t like this and much grumbling and complaining ensued.  I must admit, it was brutal.  I know a lot of PAX substituted on this one and did it the “normal” way, Royale and I did the whole thing and I’m sure others did, but it was painful and a real winner.

3rd cone: 100 bench press + overhead partner handoff.  Partners would lay head-to-head. Slight adjustment to this one as well.  It was a bit scary to hand off the kettlebell after each rep, so I said it would be fine to pump out 5-10 presses and then hand off the bell.

4th cone: 100 partner sit-ups.  Partners sat feet-to-feet, did a full “big boy” situp and handed off the kettlebell to their partner, rinse and repeat.

Royale and Ricky Bobby had to cut out 5 minutes early for work so the rest of us finished up and circled up for a couple of ab exercises to finish out the final minute.

CoT

Prayers for safe travels for some of our travelling PAX, prayers for Tom who is having heart surgery, and also prayers for Olaf because his grandchild is due today!

It was a pleasure to lead and a ton of fun.  I definitely wouldn’t have the continued motivation to get up and get after it most mornings if it wasn’t for the company of you great men.

Until next time,

-FLUX-

 

 

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Bringing the Pain to Crows Nest

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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!

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If Wilt Chamberlain met Nicole (well he probably did)

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It was cool morning and 11 showed up for my Q at the Abyss. I gave a brief but full disclaimer. We did a fast mosey, because they don’t always have to be slow (I picked this up from a Backblast where Duck Dynasty “Cobain’d” for a fast mosey and Maximus said that they are fine and not really intended to be slow but they have evolved into being slow). We circled up for COP in the grass because only snowflakes circle up on the clean smooth asphalt and I ain’t no Snowflake (poor grammar intended).

COP was basically a modified Worse Merkin Ever Routine (hats off to Whitesnake who caught on after we departed the workout).
30 SSH in Cadence followed by 15 Ranger Merkins in Cadence (correct Merkins) – Royale said something about liking that I do 15 instead of 10 (or at least that is what i heard).
30 Seal Jacks in Cadence followed by 15 Werkins in Cadence
15 Smurf Jacks in Cadence followed by 10 Diamond Merkins
(O’Reilly does not like my COP’s, he would prefer Windmills or something like that, but see above – I ain’t no Snowflake) Kidding……Windmills are ok to do also.

We then took a long run around the school and then regrouped at the Monkey Bars where we performed a “Nicole”
(Nicole is one of the girls of Cross-fit. Set a timer for 20 minutes. Pax will complete AMRAP (As Many Rounds As Possible) of the following: Run 400m; Pull-ups AMRAP (As Many Reps As Possible) Mix up the pull-ups, chin-ups etc. as you see fit.; Repeato until the timer sounds.)

We still had time so we then started and almost completed the “Wilt Chamberalin”
(Space cones 100 ft apart. Length of basketball court. Line up at first cone do 100 lbc’s then run to second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.) Copyright got called out by a couple guys (O’Reilly) for bailing on the Lunges and jumping ship or “Turncoat” as O’Reilly kidded around saying should be his new F3 name. But O’Reilly did not realize that Copyright did like 500 Weighted Lunges the prior day.

I then asked if anyone wanted to say their reps and 1 Pax (Flux) stated he did like 100 Pull ups and like 6 Miles and I told him that I researched what “Nicole” averaged and he was almost as good as her. Of course I added to what ever Flux told me and tried to make him feel less of a man. I did no such research of course. Well it was approximately 12:30 and it apparently was in his head and he called BS on my research. I didn’t think it would have taken till 12:30 though.

Finished up with a COT a couple prayer request (Joie heading to Guatemala, Whitesnake has a friend in a dark place in life, and a couple others I am sorry I forgot them but I know now more than ever that the Lord heard them!!!!!!! I also had an unspoken one that is really heavy on my heart right now and engulfing my mind with fear so if you are ready this please include my M in your prayers.

Thanks Copyright for the chance to lead such a good group of men.

Two Ferns

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6

Where’s The P?

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On a rather comfortable June morning myself and 15 other PAX decided to get very uncomfortable at CannonBall. Last night as I was thinking up my weinke I was deciding between Kettle Dora’s or Escalating BLIMPS and I decided on the BLIMPS.  However, I noticed on the F3 Exercise page that the P in the BLIMPS are Mountain Climbers and one of the PAX rightly pointed out what was the P exercise so I changed the P to another M and we now have BLIMMS.

Started with a disclaimer and we did a mosey down the church driveway while holding our kettlebells overhead, then went into ketllebearcrawls then back to regular mosey up the other church driveway while also holding the kettlebell overhead till we circled up for some COP.

COP-KettleSSHx10/HALO’s clockwise/counter-clockwisex10/Hot Potatoesx10/Figure 8’sx10/Hold Kettlebell in front shoulder height and did 3 rounds of 10 counts

Main Event

BLIMMS-5 Burpees/10 Lunges/15 Imperial Walkers/20 Merkins/25 Mountain Climbers/30 Squats.  We started with 5 burpees then ran around parking lot with kettlebell then did 5 burpees/10 lunges in an escalating fashion till we finished with the squats.  The running with the kettlebell was the biggest challenge however as everyone was breathing heavy(even Flux!) You know the workout was good when Flux tells you that he hates you mid way through the workout.

With 8 minutes left on the clock I had us do 3 Turkish Get-Ups(each arm) then we grabbed some wall for some people’s chair. End Pax went out to do 3 burpees while the rest passed their kettlebells down towards the church shed where we store the bells. Our final exercise was putting the bells back in the shed.

Welcome FNG Dreadnought(real name Dave Redding-for real).  Hog and Coyote this weekend, Q school at Bermuda Triangle coming in July and other cool events happening around the region.  Prayers for Shakespeare and family moving to my hood and for those suffering with heart disease.  Thanks 2 Ferns for the opportunity to lead. Peace!

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Speed & Stamina Tested at Crow’s Nest

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Fourteen joined YHC in the damp and steamy gloom at Crow’s Nest.   Happy to see and FNG among the usual Pax, YHC gave the disclaimer (push yourself but modify as necessary, etc.)  Here is how it went down:

Warm – o – rama

Indian run passing a 10lb medicine ball from front to back, about 3/4 of a mile toward the back of the school.  From there we circled up for some warm up work:

  • 10 windmills IC
  • 15 Imperial walkers IC
  • 12 Hillbilly walkers IC
  • 20 Mountain climbers IC
  • Downward dog and honeymooner for a moment or two
  • 10 diamond merkins IC

The Thang Part I

Pax proceed to a series of 8 cones set up 10 yards apart, with intermediate cones running parallel in between about 5 yards away:

  • diagonal shuffle in a line, 100 yards
  • diagonal run, in a line 100 yards
  • alternating lunge walk & bear crawl, with 5 jump squats or 5 merkins a each cone, 80 yards
  • Gassers (formerly called suicides) at the tall cones, with all you got on the last 80 yards up the slight incline

By this time, everyone seemed to be warmed up so on to:

The Thang Part II

Pax partnered up to knock off the list below; partner one began the exercises while partner two ran a loop around the parking lot, about 75 yards.  Most of us made it through the merkins before Omaha with 7 minutes left, (Awesome Wolverine Fist art work courtesy of the M).

The Thang Part III

  • Wall sit passing the 10lb medicine ball while pax alternated doing 3 super duper all you got reach for the stars jump squats.  I think we did this twice?
  • Mosey back to COT for a set of American Hammers

Moleskin

We welcomed Chop Block’s big brother, the FNG forever to be know as Mogul for his Real Estate and the ventures.   Hog and Coyote – Olaf (R) looking for a partner to run & bike with.  Prayers for Qbert this week as he counsels kids at church youth camp; prayers for a local family that lost dad too soon to and unexpected heart attack.  Praise for our FNG and for the great initial response to possible Lake Wylie FIA!.  Absolutely an honor to be part of the Pax & to lead a workout.

Aye, Wolverine

 

 

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Time to Get Some at Bermuda Triangle

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It was only a matter of time until I was called to the deep uncharted territories of Lake Wylie, somewhere they call the Bermuda Triangle.

Olaf was nice enough to keep me company and take the 25 min ride from Lake Ridge this am, so wheels up at 4:20a got us to the AO by 4:45 w/ 15 min to set up some cones before the early 5a start time.  Was glad to see two Olaf’s participating at the same AO and a couple newbies I hadn’t met.

Warm-ups you know are optional for me – so we moseyed 15 feet and did some sun gods, windmills and then started the real warm-up:

  1. Every Minute on the Minute (EMOM) we do 30 SSH + 8 burpees for 5 minutes.  After knocking out a quick 5 minute 150 SSH and 40 burpees to the sweet sweet sounds of Dropkick Murphy’s, Buck Cherry and Motley Crue, we took it over to the field for some reverse Dora’s.
  2. Partner up and do the following Dora:
    • 200 jump squats – partner not doing jump squats was doing a 3 cone suicide (Duck Dynasty’s evil idea…I didn’t make them do burpees at each turn)
    • 100 mak tar jais – partner not doing MTJ’s was side shuffling down to the last cone and back
    • 50 burpees – partner not doing burps bear crawled to middle cone and back
  3. I had two more things on deck, but judging by the lack of bear crawling enthusiasm, I decided to start w/ the last thing we were supposed to do and hope there was time for the third.  Told the pax we’d start running the dirt track around the field (a little over a 1/4 mile) and stop 4 times per lap and do ascending reps:
    • 1st lap:  10 diamond merkins / 15 wide arm / 20 rangers / 25 merkins
    • 2nd lap:  10 jump lunges (10 per side) / 15 low low squats (hands need to touch ground) / 20 knee tucks / 25 high knees (25 per knee)
    • 3rd lap:  10 x-crunches (thank you ab workout app) / 15 big boys / 20 american hammers (20 per side) / 25 fast-slow freddie mercuries in cadence (equates to 50 per side)
      [I’ll save the 3rd thing I was supposed to do for next time I Q at BT]

From there, we only had 1 minute, so we hit COT and quickly knocked out 10 merkins / 8 diamonds / 6 merkins / 4 diamonds / 2 merkins no break before it being 5:45a on the dot.

Always a pleasure to lead these pax.  They don’t complain a whole lot (except White Snake and O’Reilly lol) and always bust their a$$ on every exercise.  Prayers for graduating seniors, kids on summer breaks (and the moms) and Flux’s M.  Had a great time guys – can’t wait to get back out there w/ you!

ChaChing

 

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6

Bucket Tour Stop 2

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After I partook in a little Broga led by Cobra Kai I made my way over to the area where the fellas were congregating. A few of the Pax thought I was gonna be a no show since The “Two Ferns Tahoe” was not in plain eyesight (they did not know I parked over by “Books a Million” for a reason later to be visited). At 5:15 I gave the disclaimer which included the announcement that I could not administer a Tourniquet since I could not find my belt this morning.

We moseyed over to the Home Depot Parking lot where I led the COP with:
SSH (30 in Cadence)
Mt. Climbers (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Squat Jacks or Smurf Jacks (15 in Cadence)
Plank Jacks (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Low Slow Squats (15 in Cadence)
Ranger Merkins (which are correct Merkins) (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Some Mumbling about going to COT now!

The Thang Part 1:
After making our way over to the Stairs by “Just Fresh” I instructed the Pax that we would line up in two lines and at the bottom of the stairs and hold an Al Gore. The two front Pax in the line would drop and do a Flying Squirrel and make their way up the stairs to the top landing (the next Pax would go at this time and so forth giving time to those in front to complete the said task). At the top of the stairs on the landing they would perform a Burpee and then make their way down the other side of the stairs and perform a Kraken Burpee. The instruction to hold plank was given until the 6 completed the Kraken Burpee. We then did this again with 2 reps of each then 3 reps of each.

The Thang Part 2: ”
After making our way over towards the old “Books a Million”, now “Tuesday Morning”, the Pax saw the Tahoe and trailer with a crap load of buckets full of Ziplock bags of soils (not dirt). I then took a minute to talk about it is usually this point in my workout that my head becomes clear and the thought of my day to come starts haunting me. I begin to think about my problems, my issues, my stress what ever it may be. Another words……what am I carrying around in my bucket today. The thought here is that we all are carrying around something and how can you help your fellow PAX with their bucket. Is that a phone call one afternoon to see how things are going with that prayer request he had last week? Or is that an extra fist bump when it looks like he is trying to say something but ends up keeping it to himself. We all know our buckets get heavy and fill up faster than they empty. So we picked up our buckets and made our way over to the small hill behind the Oil Change place. Last time the buckets showed up it was the “Green Monster” at The Crows Nest. Today we did 11’s with Monkey Humpers at the bottom and Bomb Jacks up top. I was smoked but were not done. I instructed them to assume the Body Destroyer Position and grab a breathe and I briefly talked about how we then get thru our day and lay down and then start all over again the next day so we jumped up and moved towards the trailer but FIRST we got some “gassers” in not Suicides anymore. I challenged the guys to grab another bucket if they would like and push themselves. Most did! We mixed in some Ab work during the intervals between the gassers.

After putting the buckets back on the trailer we made our way over to COT where the Ruckers joined us. A few Prayers request (particularly Gears’ Dad who has returned home from overseas where he suffered a Stroke. God bless him and thank God that his Son I believe (Gears’ brother) was there and was able to help since he is a nurse. I didn’t know this story and later found out and was completely blown away by the story. God is GOOD!

Hog and Coyote coming up Father’s Day Saturday….Read your new Letter…….

SYITG
I AM Two Ferns

Thanks for the chance to Lead Cha-Ching!!!!

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16
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‘Twas another beautiful Saturday morning at the deep, 21 pax including FNG Bobby Boucher came out to put in work.
COP
Produce pickers
Moroccan night clubs
Sun gods
SSH of varying speeds
Mosey to the picnic tables

11’s
partner Abyss Merkins and Dips
Mosey to playground
Partner pull ups and Makhtar N’Diayes
(Lots of mumble here, whining about forearms and such)

Main event
1/4 mile track mosey until Q says red light perform exercise until Q says green light.
Merkins
Monkey humpers
Lunge walk
Big boys
Squats
Burpees
Alternating arm planks
Dying cockroaches
I’m sure I’m forgetting a few.
Ended up with close to 3 miles for the morning
Rounded it out with some ultimate football and a brief 4 minute Ab lab.

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