Tag: Homebrew

New Fellowship Ruck AO Official Starts 9/10 at 5 am

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The fellowship ruck Sole to Soul that we have been doing unofficially for about 3 months has been gaining momentum so we have official start  date of 9/10 at 5 am. We shoot for  4 plus miles every Thursday starting at Panera Bread in Kingsley followed by Hanging with Stang afterwards. What better way could you start your day with a awesome mumblechatter while rucking and a great conversation afterwards with a great sunrise. Join YHC as we launch this AO. I look forward to seeing you in the Gloom.

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Honoring Schmalstieg at The Fire Ant

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Taking a page out of the Honey Badger book by using a page out of the Hero Workout book. This day at the Fire Ant, we’d honor Gunnery Sergeant Justin Schmalstieg (December 15, 2010).

First, disclaimer.
Second, minor warmup.
Third, drop to the plank and listen:

Justin grew up in the Stanton Heights neighborhood of Pittsburgh, and graduated high school in 2000. He spent a semester at Penn State before enlisting in the Marine Corps, where he initially trained as a bulk fuel specialist. After serving overseas in Kuwait, Justin was stationed in Okinawa, Japan and was accepted into the Explosive Ordnance Disposal program. He finished the demanding training required to become an EOD technician and completed two deployments in the Middle East.

In 2008, Justin received orders to Camp Pendleton in California to serve with the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group. He deployed twice more, first to Iraq in February 2009 and then to the Helmand province of Afghanistan in September 2010. During a night mission, Justin’s unit was in danger of being ambushed – it was his job to clear the way back to base. Staff Sergeant Justin Schmalstieg, 28, gave his life on December 15 while working to render safe an improvised explosive device. He is survived by his widow, Ann Schneider; his parents, John and Deborah Gilkey; and his brother, John Gilkey Jr. For his service and sacrifice, Justin was posthumously decorated with the Purple Heart and promoted to the rank of Gunnery Sergeant.

The EOD WArrior Foundation is dedicated to supporting EOD service members and their families through a number of assistance programs. Please consider making a donation in Justin’s name at www.EODWarriorFoundation.org/Memorial/Warrior/Justin-E-Schmalstieg.

So, the WOD would be slightly modified for our Ruck AO to the following:

For Time:
Run 800M Slick (without Ruck)

2 rounds of the following:
50 Burpees (slick)
40 Pull-Ups would be substituted with 80 Upright Rows
30 One-Legged Pistol Squats
20 Ruck Swings
10 Hand Stand Push Ups would be substituted with 10 Carolina Dry Docks & 10 Merkins

Run another 800M Slick (without Ruck)

Once we completed this, we did a few core exercises.

Until next time, SYITG.
Maximus

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Hearts-a-Pumpin at the Abyss

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Twas a warm but damp morning when 6 PAX chose to beat the fartsack for a Wolverine beatdown at the Abyss.  Here’s the dealio:

Warm-o-Rama

  • Brief mosey to the back to the school
  • 8 Windmills, IC
  • 20 SSH, IC
  • 15 Imperial Walkers IC
  • 10 Merkins, IC
  • Downward Dog
  • Honeymooner
  • 20 Moroccan Night Clubs, IC

The Thang, Part 1

  • Each Pax, at his own pace would execute 40 pull-ups and 5 laps around the track behind the school

The Thang Part II

Using 8 cones, 10 yards apart, alternating tall and short cones:

  • Suicide to large cones, 1 burpee at the 1st, 2 at the 2nd, 3 at the 3rd, 4 at the 4th
  • Lunge between large cones, execute called out exercise (merkins/squats etc.) broad jump to next cone etc.
  • Break from cones over to wall for People’s Chair – 3 burpees down the line while others hold
  • BTTW for 30 seconds
  • Back to the cones
    • Team suicide – entire team of 2 or 3 finishes together
  • More action between cones with exercises – crab walk, bear crawl, crab cakes, pistol squats

Moleskin

It was a relatively quiet bunch as we were counting and sucking wind.  Upcoming convergence announcement around the “one word” for 2020. Praise and prayers for a prosperous 2020, sick and injured pax.  Prayers for widsom and gratitude for Grace.

It was an honor as always,

Aye, Wolverine

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F3 Sea Legs – October 8, 2019

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We had six on a great fall morning at Sea Legs. Since it was my first Q at Sea Legs, I did a pretty basic route that would be easy for runners who ran different paces.

Sea Legs Route_ October 8 2019

Announcements:
F3 Lake Wylie 3F  Opportunity: On October 19th, F3 Lake Wylie will have their next homeless outreach in Uptown.  PAX will distribute food and supplies, and spend time talking with those we meet.  From 11 a.m. until 2 p.m. water, sport drinks, non perishable snacks, and toiletries will be handed out to those less fortunate.  If you are unable to attend, but would like to donate please contact Ryan Wiik or Homebrew.

F3 Lake Wylie CSAUP is Saturday, October 26. More details at https://f3thefort.com/2019/09/16/the-nessie/

Praises:
Homebrew shared that his grandparents recently celebrated 60 years of marriage.

Prayers:
Duck Dynasty recently spoke to a recruiter for a new job opportunity.

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Block Party

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It was a lovely morning at The Abyss. Light Rain falling and 8 men showed up to the Block Party. It was a simple workout, but a tough one.

We started with a mosey around the parking lot to warmup and stretch out a bit. Along the way we did some toy soldiers, butt kickers, and high knees. After that we made it to the back of the school where we started COP.

COP

15 Side Straddle Hops

5 Burpees

10 Temp Merkins

5 Burpees

12 Produce Pickers

5 Burpees

Now that is out of the way it’s time to party!

For the Main Event we moseyed around the corner where a long hill and 12 cinder block greeted us.  ( I wanted to use the grass hill which was steeper but because of the light rain I switched it up so no one busted their face slipping). The paved hill isn’t as steep, but it is longer so it evened out in the long run.

Main Event 

11’s with Block Snatches and Flying Squirrels with a  press…don’t forget to carry the block with you up the hill!

Once we completed the 11’s we moseyed with the blocks to the basketball court where things got real…In the spirit of Iron Pax season I wanted to do some friendly competition.

Block Relays– Heres how it went down. Two teams of four competed in three rounds. Each member of the team will run one by one relay style.  The losing team is punished with 10 bomb jacks while the winners got to laugh while holding a plank.

Team 1: Flux, Copyright, Whitesnake. Survey Says

Team 2: Royale, Grout, Homebrew, Bones

Round 1: Sprint down about 50-75 yards, do 3 burpees and sprint back. While you are not running you were still doing work! While the first team member runs the non runners where doing Jumping Spiders, 2nd runner runs non runners are doing IN and Out abs, 3 runner runs non runners are doing gorilla squats and last runner runs while the non runners are doing merkins. ( I admit this round was close. Me and Bones where neck and neck sprinting down; we finished burpees at the same time and started our sprint back to see which team would win round 1. Simply put I lost. He beat me by about 3 feet and I am still not over it). Because of that L our team did 10 bomb jacks.

Round 2: Each team member in relay format holds the cinder block over their head and runs/fast walks down the designated spot. While not running you did Peter Parkers, Lunges, Plank Jacks and Merkins. For all those wondering our team lost again. 0-2…but I was the Q so we split the bomb jacks between the teams 5 and 5.

Round 3: Each team member in relay format farmer carries 2 blocks while running/fast walking down to the designed spot. While not running you did Flutters, Crunchy Frogs, Box Cutters and Merkins…spoiler alert this round was not any different. We lost again 0-3. But yet again since I was the Q we split the bomb jacks between the teams 5 and 5.

After that the time was about up and the Pax insisted on helping me out by carrying the blocks back to my car. By the time we did that the clock hit 6am.

It was party but we did not have cake.

 

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Tinsel’s Utensils rolled in the Deep

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Great morning to bring all the props out, we had 17 PAX (4×2.0’s) kids have become “regulars” at the deep, we also had the visit from EZ rider from the Gas House Region.

We started with a slow mossey around the parking lot followed by the warm up exercises led in part by 2.0 Sonic:

Side Straddle Hops

Moroccan night clubs

Windmill

Weed pickers

Low Slow Squats

Mountain Climbers

Low Slow Merkin

As with most of my regular Q’s I had setup stations with different exercises on each station, in this case they were about 40-5- yards apart, we divided the group into 4 teams to conquer the 4 stations:

STATION 1

USE WEIGHTS 

-> 10 man makers

-> 20 biceps curls

-> 20 bent over row

-> 25 overhead press

-> 30 triceps extension

Bear crawl to station 2

STATION 2

-> 10 diamond merkins

-> 20 wide arm merkins

-> 20 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Crawl Bear to station 3

STATION 3

-> 10 burpees

-> 10  Tire flips

-> 20  Monkey Humpers

-> 20 lunges SC

-> 30 low squat (touch the ground with hand)

Bear crawl to station 4

STATION 4

-> 30 LBC’s

-> 30 Rosalitas

-> 30 Sledgehammer swings  (15 each side)

-> 40 Dying Roach SC

-> 20 slam ball to ground

Crawl bear to station 1

Once all teams have finished all station we circled up for Royale to pick one of 3 cards that will give us the next exercise which consisted of a modified jack webb, I have used this webb twice and it’s best known to some of Lake Wylie’s pax as the Vin Diesel webb :

1 KneeKhtar N’Diaye (kneel down on both legs and get up, alternating legs) – 4 squats

Progressive to

10 KKND – 40 squats

It works your quadriceps on every single move, lots of whining during this set of exercises, next time I’ll bring extra smoked Gouda cheese for the whine.

We couldn’t  finish one of my workouts without the visit of the famous Captain Thor:

1 Big Boy Sit Up- 4 American Hammers

Progressive to

10 BBSU – 40 AH

Again lots of chatter during this one and one complained about his only Ab muscle being ripped apart after we finished,  but he certainly got better at ABS. We followed it with some stretching superman’s for about 1 minute.

With all the FiA ladies rolling in we had to go back to COT but we still had 5 minutes to spare so we finished our bootcamp with some Mary.

COT

We talked about the invergence and convergence coming up on September 6th and 7th.

Prayers for injured PAX, friends and family that are going through a difficult situation with their health and our families in general.

Great morning and great group of PAX, everyone got better!!

Thanks O’reilly for the opportunity to lead.

Tinsel Out

 

 

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Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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Copyright’s Counterclockwise Claudia

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Cop

Pax started off with a full lap around the parking lot followed by some F your neighbor (exercise followed by everyone taking two-four steps to their left). AKA an excuse for me to share my 30#er.
Exercises included: bent over rows, tricep ext., Squats, moroccan night clubs

The Thang
Found this KB WOD on some CrossFit website. Claudia: 5 rounds of 20 KB swings, 400 m run

Kraken catch me if you can
Pax partnered up, P1 took two KBs and walked, P2 did a kraken burpee and ran to catch up and relieve partner for 2 laps.

DORA 100, 100, 100
P1 – KB thrusters, bent over rows (50 each arm), plank rows (50 each arm)
P2 – overhead carry to light pole (switch arm) and back

Finished with some Mary and a fan favorite counter clockwise nameorama.

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