Tag: Haushka

High Intensity SeaLegs

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The gloom was dark and the air was thick with humidity.  Any sane person would be under the covers giving their M’s a dutch oven, but not these brave Pax, oh no. Myself and three other  High Impact Men of F3 Lake Wylie/The Fort resisted the urge to do the easier thing and gathered themselves to SeaLegs for a high intensity beatdown the likes of which SeaLegs has never seen before(that’s probably an exaggeration).

A disclaimer was given (I’m not a professional/can’t sue me, the school, F3, the nature preserve, yada yada yada). Fun fact Yada means “to know” in Hebrew. I see what Seinfeld was doing there. We then proceeded with a warm up.  A warm up? At SeaLegs? Isn’t running a warm up? I say no and I was the Q so I directly ripped off Cha Ching’s parking lot agility drills from yesterdays CrowsNest Q and implemented them to my own Q. Run up a parking lot stripe/side shuffle over to other parking lot stripe/nur back down/rinse and repeat throughout SeaLegs parking lot. Now that’s a warm up.

We then did a routine run from the back of the school to the back of McDowell Nature Preserve and back. Just because it is routine does not make it easy however.  By this time all the Pax were glistening with sweat, wondering to themselves “is this over yet”, but no, there was 19 minutes left and I was just getting started.

The next evolution of the workout was to go to the bottom of the Abyss hill, sprint up it then run the track once, come back, rinse and repeat till we got a mile in, which we did.  At this point there was still 7 minutes on the clock and we still had work to do.

We once again went down the hill and Nur’d up twice then sprinted up it once.  We then ran back to COT where we did 3 light post to light post sprints to finish the workout strong.  Hushka said we got 4.2 miles in, all at different intensities, which to me was a job well done by all the PAX.

Observations- SeaLegs is a hidden gem amongst the AO’s of Lake Wylie/The Fort.  There are hills for days there which makes you a better runner, which makes your bootcamps easier, which makes your overall fitness better.  This AO should be attended at least once a month if not more so, despite the competing AO’s. Give Haushka your support!

Prayers for teachers for the upcoming year, Omaha learning how to drive and making the Cross Country team at his school, and general daily anxiety for everyone.  Prayers for me at Spartan Race this Sunday(I heard the Sweati was harder so I should be fine). Thanks Haushka  for the opportunity to lead. Peace!

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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

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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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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Q school 101 & 201

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16 Pax for Q School

YHC arrived early and Dark Helmet Q101) rolled in let’s just say a little later than that

The first rule of Q school is arrive early!!!

Dark Helmet took the 101 beginner class and YHC took the advanced class (or at least we think we are advanced) split off and began to teach some good stuff

201 started out with 10 perfect Burpees and we mosied to the back of the school to the COP

Everyone lead 10 SSH each making sure we could all count

We then did merkins 2 ea all the way around the circle

We continued our warm up and talked through some things we all felt were important

Another rule to follow is don’t do stupid things….In other words don’t do partner carries on a wet hill in the dark, don’t cross a major highway with 30 PAX in the dark….Be smart about what you’re doing and try not to get anyone hurt, we are out here to get in better shape after all!

Although they say not to make the workout too hard I don’t believe that. Everyone will work at their own pace and make sure they know that’s ok! Modify as needed is not just something we say it’s also true

The 201 school did some bear crawls, then partner hand slap merkins.

Ran around the circle and did hand clap sit ups

Ran around the circle and did hand slap burpees

Ran around the circle and did hand slap squats

Finished with 15 Burpees then mosied to COP where Dark Helmet had us do an additional 10 Burpees

Not too hard of a workout but we did stay warm and learned at least a couple of things!

Not sure what Dark Helmet talked about during his schooling but I am certain the PAX learned at least one thing from him today……

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