Tag: Grassy Knoll

Not really a merkinfest…more a don’t stop movingfest

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20 PAX gathered for a Jedi inspired chilly morning at the Swamp.  This Friday AO is a great place to run around, see lots of parking lots, check out stairs and look at the water feature fountain…hard to pass up and a good place to be if you’ve never been.  Quick disclaimer and YHC was shot out of a cannon.  With the first mosey stop at Petsmart, the PAX followed the leader for some parking lot shuffles, karaokes, high knees, and butt kickers before progressing to the previously mentioned fountain.

Prior to getting to the fountain, we stopped in the back parking lot for some warm-ups which included: low slow squats, slow windmills, merkins (all counts of 10).  Given this is a Cha Ching AO, what better way to get the PAX warmed up than a Cha Ching inspired 60 seconds of blood pumping 33 SSH and 7 burpee – rinse and repeat for a 2nd min.  This was followed by some up/down dog stretching and then on to The Thang!

Mosey over to the fountain where it was time to get our merkin on…(not that kind of merkin so calm down).

  • 20 regular merkins
  • 20 wide arm
  • 20 diamond
  • 20 decline
  • 20 ranger
  • 20 incline
  • 20 hand release

After every round of merkins, PAX were instructed to run to the stairs – up, down, back up, then back down and back to the fountain…for the next set of merkins.

Since this was not enough fun, we partnered up and did some Dora with our new partner.

  • 100 bombjacks
  • 200 CDD
  • 300 American Hammers (double count…well, because)

As partner 1 did exercise in the “warm-up” parking lot by the stairs, partner 2 took off to the fountain and did 20 dips before returning and relieving their partner.  This took a good amount of time but the PAX finished American Hammer’s with the 6.

PAX took off towards COT but with 5 or so minutes remaining, MARY was calling our name so we answered the call.  PAX went around clockwise with ab exercises until the bell was rung.

Normal mix at COT, but the highlight of the morning was welcoming FNG, now Chicken Noodle, to the party to join the lineage of other “chicken” inspired PAX.  Thoughts and prayers to all prayers and praises raised.  Thanks as always to Cha Ching for the call…enjoyed every minute of it!

Shady

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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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Steadfast

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Observations:  13 Pax posted for a hideous workout at Quagmire. Today’s workout looked better on paper but still successfully completed the Board Of Pain. FNG Zoolander fit right in with the mumble chatter. #EPIC

The Thang:

Mosey to Home Depot’s Parking Lot:

SSHs (20x), IWs (20x), Parker Peters (15x), Slow Sumo Squats (15x), WMs (15x), Box Cutters (20x), Windshield Wipers (15x)

Mosey to Kohl’s Parking Lot.

The Buffet Of Pain included the following  exercises. 

  • 100 Yard Dash
  • Jumping Lunges (Double) 
  • Big Boy Sit Ups
  • Wide Arm Merkins
  • Jumping Squats 
  • Burpees
  • American Hammers (Double) 
  • Carolina Dry Docks
  • Donkey Kicks 
  • Flutter Kicks (Double)
  • Dips
  • Diamond Merkins 

COT

Moleskin: We are constantly feeling good and bad pressures during our journey of life. Life has valleys and peaks with both bad and good experiences. Life is also like a train on parallel tracks, we continually find ourselves between the good track and the bad track. When things go well in life, we are soon challenged with a tragedy or a loss. Remain steadfast. Be aware of when you become unbalanced toward the bad track where evil one awaits. Choose God and move forward.

 

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Captain Clutch @ the Abyss

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We had 7 HIM post at the Abyss today and here’s what went down

Traveling Warm up:

Stop 1:

Side Straddle Hops 

Windmills

Stop 2:

Hillbilly Walkers

Produce Pickers

Stop 3:

Mountain Climbers 

Peter Parkers

Stop 4: 

Moroccan NIght Clubs

Imperial Walkers

Thing 1:

Dora 1, 2, 3 

100 Bulgarian Split Squats (double count)

200 Dips

300 Incline Merkins

Thing 2:

11’s

Jump squats 

Jump Lunges

Mosey back to COT

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Tour De AO

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9 Boot Campers braved their Friday for a Lutefisk Q at the Swamp. 3 ruckers and a runner joined up for COT.  Brief disclaimer given with no FNG’s and we were off.  Took a stop in a random parking lot for some COP warm-up activities.  Mosey to the famous Target balls.  Informed PAX that a fellow PAX’s brother was just diagnosed with MS as he was having leg pains.  They feel they caught it early and can do a lot for him to live an active life, so YHC dedicates this workout to Dennis The Menace’s brother!  Having no winkie, YHC decides to have these HIM check out the places at this AO that I have come do despise.  Hence, Target balls.  We did the balls three times over with partners going every other ball with burpees, lunge jumps, squats…. great times. Bad times on your legs.  Mosey to the only hill near the bank.  11’s, burpees up top, dips down below.  Mosey to the fountain for some partner catch me if you can.  Did a few laps ( first one didn’t look so good, poor planning) and got back to COT on time.  Simple, but effective.

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Two Ferns in a Swamp

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YHC was asked to Q at the Swamp by a HIM named Cha Ching (whom was DR and on IR) and I jumped at the request.

We started with a basic Traveling COP with a few stops along the way some SSH, Diamond Merkins, Seal Jax, Ranger (Regular) Merkins, Smurf Jax and Werkin’s. Nobody liked the amount I decided to do but oh well. Those are the reps that I like and I was my Q. We eventually made our way to where I had a speaker and a BOP set up with some side walk chalk.

The Thang was basically 8 exercises each for 1 minute and write down your reps in your parking space. Pretty basic but I love this workout and 4-8 is murders row to the legs.

1. Scorpion Dry Docks
2. Big Boys
3. Ranger Merkins
4. Jump 180 Squats
5. Donkey Kicks
6. Jump Lunges
7. Plank knee tucks
8. Burpees

Then take a run (timed) to the far fire Hydrant by the Home Depot which was shown to the Pax during the COP.

Return winded and then rinse and repeat the 8 exercises but with more reps! Goal was we didn’t have to run the Last lap if 50% or more of the PAX beat their Burpee count. They were successful or lied to me. Most were glad not to run the last lap.

This is a basic bootcamp I know but it will test u and blow u up!

Got to meet a few new PAX and that is why I always like Qing and different AO’s.

Finished up with a COT (announcements, a few prayers and praises and all thankful for another day).

Thanks for the opportunity to lead Cha Ching

I am enjoying this ride I am on and am not sure where it is taking me but all we can do is prepare and train.

TWO FERNS!

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Random Pain at Quagmire

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YHC had a busy weekend and no time for winkie writing.  So, just show up and inflict random pain!  Noticed an f3 shirt-wearing HIM but unrecognized.  Eighty Eight is the name, from California. Said PAX lived in Lake Wylie/FM area for a while and moved to CA and mustard seed’ed an AO!  Leadership, AYE!

Quick yet proper disclaimer was given, and a mosey began. Wait, is that Duck Dynasty pulling in? Guess we’ll make a quick lap.  Duck joins, and wait, is that Olaf pulling in? Might as well grab him too!  Off we go for a decent run to an unnamed parking lot. COP had windmills, mountain climbers, produce pickers, werkins, imperial walkers, and a slow lbc with hands & feet touching the ground after each rep. Mosey to the wall between target and home depot.

Split up into two teams. Wall sit while PAX one at a time ran to the other wall, jumped and slapped the wall as high as they could, dropped for 5 merkins, and ran back.  YHC’s team was in an early slump but somehow caught back up FTW. Moseyed to target where we lined up the winners. Each winner chose a partner from the losing team for 2 sets of vacuum cleaners. If you don’t know what they are, you’re lucky. #exicon. Then, kept partner and grouped up about 40 yards apart facing each other. Method of transportation changed, but we met our partner in the middle and knocked out some exercises. Don’t remember exactly what they were but it was cool. Crab walks, bear crawls, crawl bears, burpee broad jumps. Yay.

Next mosey back to the walls for some wall work. Incline on the wall for 10x shoulder taps, followed by feet on the wall for 10x shoulder taps. Wall sit for an apache 10-count for our CA friend eighty eight. BTTW position for 10x double count peter parkers. #crowdpleaser

Mosey to random parking lot for some Captain Thor (thanks Tinsel). Mosey to mattress firm for Jack Webbs. Mosey to Best Buy parking lot for the finale which was 4  lines, bear crawl one at a time to the other end and sprint back for a relay race. Waiting PAX are to do SSH or squats or something to make them better. A little competition never hurt, right?

COT, read newsletter (duh), nessie, prayers for travel, kids, marriages, praise for eighty eight accelerating on vacation (it was like 1-2 am his time). 16 HIM got better on a Monday!

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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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Tour of Quagmire….9/16/19

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9 PAX showed up this morning to push their limits and start their week off right.  After the disclaimer and verifying that no injuries would prevent “full” participation we started with a Mosey.

Mosey took us around Home Depot to the far corner of the Target Store.

Warm Up

Using the Red Balls of Target we worked our way down warming up our muscles.

  • High knees to 1st ball.  Windmill (10 count)
  • Butt Kickers to 2nd ball.  Weed Pickers (10 count)
  • Lunge Walk to 3rd ball.  Merkins (10 count)
  • Crab Walk to 4th ball.  LBC’s (10 count)
  • Side shuffle (facing Target) to 5th ball.  Mountain climbers (20 count)
  • Bear Crawl to 6th ball. Slow Low Squats (10 count)
  • Side shuffle (facing away from Target) to 7th ball. Moroccan Night Club (20 count)
  • NUR to 8th Ball.  Parker Peter’s (10 count)  Downward Dog
  • Broad Jump to 9th Ball.  Seal Jacks (25 count)

Mosey to Tuesday Morning’s parking lot.

PAX lined up across parking lot.

Using next two parking rows ran “suicides”. (80% effort)

  • 1st run…..followed by Wide Arm Merkins (10 count)
  • 2nd run….followed by Squats (20 count)
  • 3rd run….followed by Peter Parker’s (15 count)
  • Bear Crawl to 1st parking row…..Crab Walk back…..followed by Flutters (20 count)
  • 4th run…..followed by Jump Squats (10 count)
  • 5th run….finished

Mosey to Fountain

Using bench completed following exercises

  • 40 Step ups (20 per leg)
  • 15 Derkins
  • 25 Dips

10 Flying Squirrels

Mosey to grass outside Mattress Firm

Jack Webb’s……to 11.

Mosey to COT for 5 minutes of Mary.

Prayers included injured PAX and those struggling to be consistent with posting.  Encouraged to reach out to guys and encourage them to post.

Thanks for the opportunity to lead…..

Bones

 

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The Switch

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9 Pax plus YHC came out to the Pantheon this morning to Honor those lost in the tragic events of the 9/11/2001. I was Honored to have the opportunity to lead in the the gloom this morning.

Arrived a few minutes early to unload the blocks and setup the lights. Change of venue as the sprinklers where running on the field and the it looked quite soggy.  Moved the The Thang over to the road just outside the field.

As 0515 rolled up Gears and I noticed that Crab Cakes was not on hand. After a light bit of #Slack bullying he HC’d the evening prior.  AS it turns out there is #Slack evidence to show our Friend Crabbie had DeC’d around 2210 that same night. Something about getting Fia’d by the M and 2.0 was under the weather.  Well noted and understood. I’m sure that time was well spent working on the NXT Addition of the The Corner!

All seasoned Pax on hand so a quick disclaimer and off we went.

The Buy In Started out with a 400 meter mosey around the parking lot and down the hill to the bottom concrete pad.   Roughly 400 Fire Fighters, Police officers and Port Authority officers lost their lives running INTO the Twin Towers.

COP-09 MNC/ 11 SSH/ 20 Imperial Walkers/ 01 Burpee

Bear Crawl from Bottom landing to 3rd concrete landing. Roughly 110 Feet. 9 Peter Parker IC- Crawl Bear back down to the Bottom. 11 Parker Peter IC. Both the N and S Tower had 110 stories.

Mosey back up to the parking lot lane by the soccer field for The Thang.  Lead Pax into the middle of what would be our runway. Instruted them to hold an Al Gore or Plank for a the time line of events. All chose the Al Gore.

0846 AA Flight 11 Strikes the North Tower–0903 United Flight 175 crashes into the South Tower– 0937 AA Flight 77 Strikes the SW corner of the Pentagon in DC. With in mins of this the FAA orders a full ground stop of all domestic Air Traffic. Only time I have ever known this to happen. 0959 the South Tower collapses–1003 United Flight 93 crashes in a field outside of Shanksville PA after the passengers aboard attempted to overtake the hijackers–1028 the North Tower Collapses. Not including the 19 Hijackers 2977 people where killed in these deadly attacks. Took this opportunity to remind the PAX ( Still holding Al Gore) That tomorrow is never guaranteed and to ensure they are staying present and involved in the now with those closest to them. Recover!

The Switch

Team up in Teams of 3- In our case 2 teams of 3 and 1 team of 4.

P1 and P2  start at one end of the runway. P3 starts at the far end.

P1 does a coupon Exercise, P3 does body weight exercise at far end. On go P2 runs/sprints the distance between P1 and P3. Upon arrival they Switch. P2 does Body weight exercise and P3 Runs/Sprints back to P1 where upon they switch ect. The idea was to do MAX REPs of the respective exercises until the runners arrived and we switched. Running Distance was roughly 100-110 yrds. To move to the next round we needed to complete 2 cycles the current exercises.

Rnd 1 Block Curls and MErkins—-Rnd 2 OH Press and Squats—Rnd 3 Blocked BBS and LBCs

Rnd 4 Block Swings and Lunges—-Rnd 5 Block Squats and Flutter kicks

After dodging a few cars arriving to the parking lot we completed through the 1st cycle of RND 5.

Gather up the Coupons and head for COT.

 

 

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