Tag: Grout

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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OLAF’S Inchworm Suicide at TheSwamp

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Disclaimer was disclaimed and a short mosey was started…. Or so the unsuspecting PAX thought.
So plan is to mosey around the whole outer prerun loop of Rivergate stopping every tenth of a mile to perform an exercise all together in cadance. Once we make it back to Best buy it’s everyman for himself for the next loop. But where does the Inchworm Suicide come in? Glad you asked. Instead of going from one cone to the next you must first go back to the previous cone before proceeding. So start at Best buy and jog to stop sign going towards home depot. Free space ten count, lucky you. Go back to best buy then return past free space and to next cone at turn into homedepot garden section. 10 SSH cadance count style. Next back to cone for free space 10 count then to wall beside Target for 5 over the wall jumps. U get the idea so to save everyone some time bc reading is hard I’ll just list the remaining exercises and post a picture of the workout summary map.

10 burpees to start the party,
Free space 10 count,
10 SSH,
5 wall getovers
10 Merkins,
5 Suicide squats aka goldilocks squats,
10 Chacha merkins,
5 Regular squats,
10 CDD,
5 lunges,
One other uperbody exercise,
10 burpees to end the party.

Warm hugs as promised to all surviving PAX at COT.

Over 4 miles logged by most, suspect the front runners got closer to 4.5miles. Great work gents and thank you to @ChaChing for the opportunity to lead. Until next time
Stay frosty my friends!
Olaf

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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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Garbage Crawl

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We had a strong group of 18 men that did a Garbage Crawl and took in the scent at the best smelling AO in the nation.  We embraced the suck and crushed the workout!

A quick Disclaimer was given and we were off.  However the Q forgot to ask about FNGs.  There were 3 and they dominated the workout today.

Mosey between dumpster one and two and circle up.

IW x20, CDD x15, Cherry Pickers x20, Merkins x12, Windmill x20, LSS x20-

Split into two groups

Group 1 BTW Group 2 Lunge Walk Halfway and sprint rest of way, run back- then switch.

Wall Sit, Crab Walk half way, backward run then back to wall and switch

BTW- Caveman Walk Halfway- sprint run back- switch

Wall Sit- Bear Crawl half way- backward sprint, run back- Switch

Mosey to half wall behind oil change place (finally away from the stench):  Partner up for some Dora

100 Irkens, 200 step ups, 300 squats- other partner runs in front of Napa- er O’Reilly or whatever that place is.

Do LBC x50, Freddy Mercury x50 and Hello Dolly x50

Finish off with some tens: 1 Derkin to 9 dips, 2 to 8 and so on.

Mosey to COT.

It was  a great mix of vets and rookies.  This is the first time in a long time I was able to welcome 3 FNGs.  Pretty awesome keep them coming.  My bad for not identifying them earlier.

Thank you for the chance to lead the AO I was previously site Q at.  What a blast!

 

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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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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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Living up to its name

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We had 11 on a wonderful fall morning for part 2 of my back-to-back Q’s this week.

We had an FNG out this morning so I gave a nice disclaimer and off we went for a long lap around the parking lot mixing in some toy soldiers and karaokes along the way.  We then circled up for some CoP.

I’m not much for warm-ups so after 9 slow windmills I explained how we would do CoP this morning.  Since today I was tackling the letters F & G from the Exicon, I found a a routine called “Global Warming” that I thought might be a fun way to get the blood flowing.

The PAX, already in a circle, had to hold Al Gore while shuffling their feet (think football drills) while I called out an exercise & count, they then perform the exercise OYO and returned to their Al Gore shuffle.  I was mixing quite a few in so I can’t remember everything I called, it was completely random, but consisted of Merkins, Mountain Climbers, Squats, SSH, and then a plank hold routine I like to do that went on for a couple of minutes.  I tell all the PAX to get into plank and then call out randomly up/down.  When down is called you are supposed to hold 6″ until I say up again (returning to normal plank).

After Global Warming we went down to the lower deck and quickly realized why we don’t go down here much anymore, it smells horrible, just what you would expect a “Poopdeck” to smell like I suppose.

Anyway, the next routine was F- Four Corners Escalator.  I had setup some cones in a rectangular shape with the long ends probably 100 yards apart and the short ends, maybe 20-25 yards.  Start at the 1st cone and work your way around all 4 Corners Escalator style!

  • 1st cone   10 Flying Squirrels
  • 2nd cone 10 Flying Squirrels, 20 Merkins
  • 3rd cone  10 Flying Squirrels, 20 Merkins, 30 Squats
  • 4th cone  10 Flying Squirrels, 20 Merkins, 30 Squats, 40 Lunges

Method of travel between each cone was to run the long sides and bear crawl the short sides. Upon completion of all 4 cones we took a long mosey around the entire bottom parking lot and then worked our way back down the Four Corners Escalator.

  • 4th cone  40 Lunges, 30 Squats, 20 Merkins, 10 Flying Squirrels
  • 3rd cone  30 Squats, 20 Merkins, 10 Flying Squirrels
  • 2nd cone 20 Merkins, 10 Flying Squirrels
  • 1st cone   10 Flying Squirrels

Same method of travel and then another long loop around the parking deck when done.

For the final routine we did “Gunners”, which is basically some sprints.  The explanation was something like a gun, from the hammer to the barrel or something like that.  So the Q picks a number for the “hammer” which were American Hammers x50, and then an explosive exercise, so I chose 10 Bombjacks, followed by a run/sprint AYG (down the barrel I suppose).

So PAX on their six, 50 American Hammers, 10 Bombjacks and then 100 yard sprint AYG x2

Then 2 more sprints (back & forth), but this time Burpees instead of Bombjacks.

After this we had a few minutes to spare so we moseyed back to CoT and did about 2 minutes of Abs.  I called out Hello Dolly’s, and other PAX called out some LBC’s, Flutters, and Alternating Shoulder taps.

Exercise Totals:

  • Almost 2 miles of running
  • 80 Flying Squirrels
  • 120 Merkins (not counting CoP)
  • 120 Squats (not counting CoP)
  • 80 Lunges
  • 20 Bombjacks
  • 20 Burpees
  • 200 American Hammers
  • 4 “AYG” sprints
  • ~ 100 yards of bear crawlin’
  • And some other Ab lab stuff and CoP exercises.  Not too shabby!

We wrapped it up as usual in our CoT:

  • 10/26 LKW CSAUP (teams of 3)
  • Literally no other praises or prayers this morning so we ended with a prayer of what was on our hearts and prayed for our families and injured PAX.
  • Welcome FNG Floss!

Thanks for the Q Costanza!

Until next time,

-Flux-

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Ebyss

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Lucky 7 PAX showed up today to get better.  Today we were tackling some routines that start with “E” and it Ended up being very Effective.

After the disclaimer we went running towards the back basketball courts throwing in a little side shuffles along the way.  When we arrived we circled up for a quick warm-up.

  • 20 SSH
  • 9 Windmills
  • 10 Low Slow Squats
  • 15 Moroccan Night Clubs

Then we quickly backtracked a bit and lined up at the top of the grassy hill for some “Elevens”

  • 10 Merkins at the top
  • 1 Flying Squirrel at the bottom and then you know the drill
  • Fowards down, backwards up made it more interesting until we finished with 10 Flying Squirrels and 1 Merkin

A few of us finished so I called it just a bit early and off we went back towards the basketball courts/track.  I let the PAX catch their breath a bit while I explained the next routine, “Escalators”

  • 10 Burpees, 2 laps around the track (1/4 mile)
  • 10 Burpees, 20 Bombjacks, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 40 Squats, 2 laps around the track
  • 10 Burpees, 20 Bombjacks, 30 Merkins, 40 Squats, 50 Lunges, 2 laps around the track

This took up all the remaining time.  Only Bones and YHC was able to get through this, but Copyright wasn’t far behind.  Everyone did a Excellent job though.  The workout was really Efficient and Everyone kept moving until the End.

Totals:

  • 2.25+ Miles
  • 55 Flying Squirrels
  • 50 Burpees
  • 80 Bombjacks
  • 145 Merkins
  • 80 Squats
  • 50 Lunges
  • A LOT of SWEAT

We wrapped up in typical fashion and announced our LKW CSAUP on 10/26, get your teams of 3 ready!

Prayers for family and loved ones and prayed for what was on our hearts left unsaid in CoT.

Thanks for the Q Copyright, The Abyss is and always will be one of the best spots in Lake Wylie.

Until next time,

-Flux-

 

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7 Pax for 7 of Diamonds

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

Mosey up to The Office lot for the Thang

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

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

LBCs for the 6

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

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

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

-©

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