Tag: Homebrew

A

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12 attended the Poopdeck this morning and came ready to work.  I gave the usual disclaimer  and then informed the PAX that it has been awhile since I’ve been on the Exicon and decided to work my way through the whole thing.  Today of course, were exercises that began with A.  So we took off for a fast mosey along the “backside” of the Poopdeck.  Along the way we did some side steps, NUR, and Toy Soldiers before circling up for a quick warm up back at the starting point.

The Warm-up consisted of “ATM’s” so we held plank and performed the next 3 exercises in cadence.

  1. Alternating Shoulder Taps
  2. Tempo Merkins
  3. Merkins

Our next stop was at the front of the parking lot on the road between the Bowl n’ Bounce and Gas Station for some Ascending Curb Crawls w/Absolutions. I chose this spot specifically because there was some grassy area just past the curb that saved our elbows.

Starting at one side of the street/curb we would bear crawl across and perform 1 Absolution.  Bear Crawl back for 2 Absolution and continue onward until we reached 9 Absolution.

From there another fast mosey to the nice parking lot and a quick stop on the side building wall for some Ascending Testicles.  15/45/ degree Derkins in plank position with feet on the wall.  I didin’t make the PAX go full BTTW because there was quite a bit of grumbling.  OH YEAH!  The cat lady was spotted here as well so 5 Burpees for all!

Off to the main course for some A.L.A.R.M.S.  The Exicon says they are kinda like B.O.M.B.S. (which are kinda like Dora’s) so I planned this to be a partner routine, but had a backup plan if the PAX were odd numbered.

I had some cones set out to at the starting line and then another set 10 yards out and another set about 30 yards out from the starting line.

For the routine 1 partner would perform the exercise while the other PAX would Crab Walk to the 1st cone (10 yards) and then Apple Turnover and Bear Crawl to the 2nd set of cones (about 20 yards), and then finally sprint “AYG” to the finish (which was a tree about 30 yards out from the last set of cones).  Mosey back and switch.

The Exercises were:

  • Angle Grinders (50) – These were new and fun.  Start in plank, then go to downward dog, touch hand to opposite knee, back to plank and Merkin, then repeat with other knee, that’s ONE.
  • Lunges (100) – 2x Count
  • Alternating Shoulder Taps (200) – 2x Count
  • Russian Twists (300) – Single count (because time was running low).
  • M – This was the “Movement” by the other PAX not doing the exercise.

After finishing up we slowly moseyed back to COT and had enough time for some Hello Dolly’s and Freddy Mercury’s.

Today was a lot of fun and I think I’m going to enjoy working my way through the Exicon, there are a lot of great ideas in there and it has grown SO much since the last time I’ve looked at it.

COT – Consisted of the usual, Praises for Baby Snowball, and PAX travelling on vacations with their families.  Not many spoke up today so Prayers all around for the ones that were left unsaid.  Also, the YETI is coming sometime in July……..

Thanks for the Q Peg, it was a lot of fun and you were missed!

Until next time,

-FLUX-

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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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We opened Pandora Box at Bermuda Triangle

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Arrived 15 minutes early to unload the Cindy’s, a newly mad tire sled and a canvas punching bag.

Disclaimer

Mosey to the other side of the school

Warm up
20 – Imperial Walkers IC
20 – Slow Morracian night clubs IC
20 – Windmills IC

At this time Wild thing showed up he didn’t get the memo that the start time is 5 am, glad YHC was told a couple of days before.

Mosey to the wall

People’s chair
20 – Slow over head clap IC

Recover

People’s chair
20 – Arm flutters IC

Recover

5- Burpees OYO

Mosey to the roundabout where everything was set up and partner up size did not matter.

The Thing

Box of death partner work out (Pandora Box)
All exercises done with Cindy while partner runs to the school around the island and back

The left side would also start with the tire sled around the Island or roundabout pass to there left till everyone got a turn.

From the right side flip the punching bag. This was a fail as we busted with the third person ising it.

100 up and over

200 arm curls

100 squats to overhead press

About right here time was getting tight so YHC YHC Omaha the reps to 40 of each to each pax in order to get through the list.

200 chest presses

100 triceps extensions

200 off set merkins one han on Cindy

Hold Cindy straight out till partner returns

200 Cindy Flutters

150 Bentover rows

As people where finishing we did Monkey Humpers till the 6 came in.

Circled up for Global Warming – one of my favorites. Hold Al Gore as on Pax at a time performs 20 Monkey Humpers.

COP for 1 AB exercise with medicine ball
American Hammers with my make shift rice medicine ball then hand off to person to your left. While everyone elese is doing V-ups

Nam-o-Rama
Announcements – Hog and Coyote June 15th
Prayers and Praises

As always greatful for the opportunity to Lead

Thanks to Homebrew for the invite.

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Q Kicks Own Butt at Quagmire on Memorial Day

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Like most of my F3 brothers, If I’m in town and not already booked, I accept the Q.  When I agreed to take the Q on 5/27 at Quagmire, I didn’t realize it was Memorial Day and we’d maybe want to do a Murph.  Too bad for y’all  (and me) that I’d already planned to bring out my trusty paver bricks for the occasion.   Here is how it went down:

Warm – o – rama

  • 50 yard mosey into the light
  • 10 week pullers (some call them produce pickers) IC
  • 10 Wind Mills, IC
  • 20 SSH, IC
  • 10 Merkins, IC
  • 10 Low Slow Squats, IC
  • Downward Dog, Honeymooner

The Thang, Part 1

After the warm-o-rama, YHC led the pax to the trunk of the ’06 Caddie (it’s the 3.6 liter, not the 2.8) where I invited each man to take two paver bricks, weighing maybe 4lbs each?

  • We moseyed about 3/4 of a mile to the hill yonder near the Sun Trust bank
  • 11s  with the bricks, up the hill for 10 squats, the back down for one CDD at the bottom
  • Repeat until the reps were reversed

The Thang, Part II

Partner beat down, 100 reps of each, one partner running around the SunTrust bank –  Bricks in hands the entire time

  • Two arm bicep curls
  • Lunges (single count)
  • Two Arm Shoulder presses
  • LBCs
  • Squats
  • Flock of Seagulls
  • Flutter Kicks – bricks held up
  • Triceps Extentions

Rinse and repeat

  • 2nd time through we added shrugs after the lunges.  No team made it all the way through the 2nd time
  • Omaha for some ab work
  • Run back to COT with Bricks

Moleskin

I started the workout with a reminder of the US Military KIA and Wounded since WWII and told the story of my Grandfather’s WWII experience.   We closed in prayer with honor and in remembrance for those that served and continue to do so, and for their families;  We thanked God for this great country and for our salvation through Jesus.

It was an honor as always.  Thanks for showing up.

-Aye, Wolverine

 

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Olaf is evil

Snowman Celebrates America

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22 Mericans joined YHC at #Abyss for some stars and stripes work.
Disclaimer was disclaimed very well and everyone was clear on my style of “fun” so to get the party started we counted off by twos but since nobody remembers their number we did stars and stripes. Then YHC’s paintrain was opened up and each PAX that was a star was asked to carry a tire carcass and the stripes had to pick logs.

Mosey over to back track and get artistic by making a flag with coupons from paintrain. Wish YHC would have taken a picture of the magnificently heavy flag.

Circle up for some COP/warmup
SSH x 13
Circle of hump x 13

Everyone grab a partner and grab something heavy and make a lap around the track AFAP.

Circle back up for more COP
Suicide squats x 17
Hip slap x 50 (crowd pleaser)

Everyone grab a partner and grab something heavy again and make a lap around the track AFAP.

Last little bit of COP
13 Bropees with high five at the top of the jump.

Now we storm the beaches and charge the back hill in memory of all the great men and women that have died protecting our great country.

One partner grabs a machine gun, aka log, while the other partner grabs a ring of belt ammo for the partner’s machine gun, aka tire carcass, and charge up the hill AFAP.

Starting at the top of the hill, lunge walk down to the middle light then backward lunge walk to the bottom. Then crab walk back up the hill to the middle light then bear crawl up to the top.

Grab all the coupons and rumble down the hill back to the track circle for some ring toss fun.

Broke PAX into 7 fire team columns of 3-4 men each. Starting at the end by the playground first pax up will ring toss tire carcass towards other end of parking lot, then run to where the ring stopped and perform 3 Kraken Burpees. Next man up grabs ring and tosses then chasses and performs krakens and so on until the team reaches the other side. Nobody was seriously injured so we ramp up the difficulty and with it comes more excitement and maybe more danger, remember the disclaimer….Same rules as first trip down but now ring has to be tossed overhead. Now as you can imagine the level of chaos and confusion got pretty intense. I can’t imagine the horror of being in a firefight with my fellow men getting dropped and scattered from a rain of machine gun fire from a superior position. Guys were ducking from other tires being heaved and jumping over their teammates and even jumping over other guys that were not even on their team but somehow there tire rolled into their path so they had to jump over them too, It was mayhem. Nobody died and there were some pretty good laughs so we continued.
All the coupons and logs were then distributed around the oval track for the final exercise. Deep squat expedition was about to start. Everyone started at a coupon around the track. Every time you encountered a coupon in your path you had to stop and perform three deep squats. If there were two coupons side by side, you guessed it, six deep squats for the double coupon. continue around the track until one minute to Endex then jailbreak to COT leaving coupons at the track.

Count-A-Rama,
Name-A-Rama,
Announcements before ball of man for COT with an open moment for PAX to lift up prayers and praises.

Great job by all the men gutting out a physical fast paced good old fashioned American beatdown in celebration of our wonderful nation.

Thanks for the opportunity Copyright to lead and Funhouse for the accountability to get it blasted.

NMM
If anyone has any suggestions or recommendations or comments on how I can offer a better beatdown please let me know. DM me or hit me in the gloom, I would love to discuss. I know that we are very fortunate to be AO rich and have multiple options on where we post each day so I want to make sure I am delivering a beatdown that is worth you unfartsacking yourself for. I don’t think I am alone in striving to serve up a beatdown that checks all of the 3S2T and if anyone has any feedback good or bad let me have it brother. Hit me with the hard truth, I demand it, because we can’t get better unless we get truthful. Here is your chance to work on your Candor, deliver a hard truth to me and let’s discuss like men how to make it better for everyone. I want to represent this region right when I have the opportunity to guest Q downrange so help me make us look good. Get out of your comfort zone and put yourself out there to become a better leader, be vulnerable and learn from the mistakes and analyze the feedback. I can’t wait until next time and I hope you feel the same way.

Stay frosty my friends,
OLAF

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No Turkish Get Ups

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16 PAX met in the gloom for my KB VQ. I wasn’t sure how it would go, so I came overprepared. The Q scheduled couldn’t make it, and I managed to get it from Two Ferns before Royale, who wanted to do 45 minutes of Turkish get ups.

After a thorough disclaimer, we mosied around the parking lot with KBs.

COP
Good Mornings x 6
MNC x 10
Sun God’s x 30
LSS x 10

The Thang
Had PAX pair up for the board of modified DORA (see picture). Run/farmer carry was with KB around one of the islands. Everything else was from one island to the next and back. Bear crawls/crawl bears with KB were more brutal than anticipated. I think everyone almost made it to the squats.

Thanks Two Ferns for the opportunity to lead (and for letting me borrow the KB). Welcome FNG Ricky Bobby (speeding ticket story/works on cars).

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T For Triangle

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YHC Answered the call from Hombrew to Q an AO I had never posted at. It will be fun he said- AND IT WAS. 12 PAX and an FNG from PHX where on hand for the fun.

It went something like this.

Disclaimer for FNG and Pax and off we go.

Mosey 1/2 way round trail and form up on the move for an Indian run. In my recon visit the Saturday prior I thought the trail around the field was longer. So the 1/2 lap mosey, 1/2 lap Indian run turned into 1.5 laps Indian run.

Circle up for COP

Quick hanging back stretch into 15 cherry pickers- 20x SSH- 15x Windmills- A Little mumble chatter by OOO O’Reilly prompted an on the fly round of 20x Monkey Humper w/ required Eye Contact to the above mentioned Pax.  Move to Plank and hold 30 secs- Short pontification, in the plank, on Forcible Contact to Strong Effect. 15x Peter Parker- 15x Plank Jacks. Recover.

Mosey to far end of Field for the Thang.

8 pain stations setup in a T pattern ran up and across the field.  Start at the bottom and work our way up.Since it was dark I gave a quick run down of the exercise requirements and modes of travel from cone to cone. Accountability Partners selected to make sure no bad modification or slack off in reps. Start together- finish together. Have Forcible Contact to Strong Effect on your Partner.

Rep counts per round set at 12-24-36

  1. MTN Climbers–Bear Crawl to next cone
  2. Bomb Jacks–Crab Walk
  3. Merkins- Burpee Broad Jumps
  4. Squats- Sprint to far cone in top of T.
  5. GTOs with Cindys and ruck sacks. AS info while my taped cindys were great on asphalt they didnt work so well in wet grass. Thanks Copyright for leaving those additional blocks in the van for us to use.. Nur to next cone.
  6. Box cutters–Lunge WalK
  7. 4x4s– Crawl Bear ( 4x4s are a crowd pleaser. Especially once the rep counts get up there) First page of Exicon and can be modified for better/more fun.
  8. Crabcakes- Long Mosey to bottom of the T as a pair and plank for the 6.

Rinse and repeat.  I was hoping for 3 rounds but we got two full rnds in. Great Job Men!.

A Few Observations:

I drastically underestimated the fitness level of my FNG from PHX. He worked hard but was not used to the pace, random assortment of exercises, and rep counts you HIM deal with for 45 mins in the gloom each day. He also never gave up, wanted to complete all reps and I held him accountable to it even if that meant pulling extra reps myself. The FORT is awesome for picking up the 6. That is what draws guys back daily. Regardless of fitness level someone will hold and push you to finish.

I missed alot of the good chatter and the real ability to lead the PAX as we were in the 6. Nothing terribly wrong with that except I wanted to help set the pace. Homebrew came back to PU the 6 once but I sent him on to start the group on the 2nd round.  As a leader we do what it takes push the group or the partner. Next time maybe a slight adjustment to ensure I am in the 43′ ahead and switch off a partner as needed.

Back to COT

Announcements P and P.

FNG to the middle. He was almost given a name prior to the actual Q&A period and some solid names came out but ultimately landed on Redeye. He is the VP of the company I work for and takes redeye flights religiously. Also a plus to drop a #BEATDOWN on a C-level guy I work with/for.

Thanks Homebrew for the opportunity to lead these Men.

Duck Out.

 

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30 of Everything

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18 at the Abyss for some 30th birthday themed fun.

COP

30 Moroccan Night Clubs
30 Peter Parker’s
30 Imperial Walkers

The Thang

Counted off to form groups of 3, each got a CB

Each pax:
Pull ups x 30
Push Press x 30
Plank for 6

Circled up for 30 body builder burpees in cadence (crowd pleaser) followed by a couple 10 counts

Swings x 30
Step ups x 30
BBS for 6

Squats x 30
Wide armed Merkins x 30
Diamond Merkins x 30
Farmers Walk to end of track and back
Crab Cakes/flutters/lbcs for 6

No time for Jack Webs… oh well.

COT
Read your newsletter.

Welcomed FNG Mudslide (works in corrosion prevention)

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Who knew monkeys could vacuum?

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Bermuda Triangle – May 3, 2019

Pax
Radar (Q)
O’Reilly
Costanza
Two Ferns
Wolverine
Chop Block
Homebrew
Captain Jack
Flux
Olaf (Respect)
Iced T

Warm Up:
11 PAX gathered at The Bermuda Triangle for a Q led by Radar. I wanted to make sure I delivered a challenging workout – keep the heart rate up with some running and challenging exercises.

Disclaimer

Two laps around the track and then head to the soccer field for warm up.

Seal Jacks x 25 (IC)
Hillbillies x 10 (IC)
Windmill x 10 (IC)
Produce Picker x 10 (IC)
MNC x 20 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
We started off with doing some Lindsays aka Forties. Each pax started with 30 merkins sprinted to the other end and performed 10 plank jacks and sprinted back, then subtracted five from the first exercise added five to the second exercise. (i.e. 25 merkins/15 plank jacks)

Routine 2:
After the pax finished we lunged walk back to the end where we partnered up and did vacuum cleaners. Partner one in wheelbarrow position performed five derkins and then wheelbarrowed to the second line. We did this five times or to five lines and then did a reverse wheelbarrow to each line for one rep. After partner one performed the exercise, partner two took his turn.

Since we all had a great time with the vacuum cleaners. I thought what better way to bond than with some howling monkeys. In a circle, the pax grabbed their ankles and the first person does ten monkey humpers followed by the next person and so on. We did two rounds.

Routine 3:
Next we took a fellowship mosey to the picnic tables where we did 50 dips, 25 box jumps, 50 incline merkins and 25 Rocky Balboa’s.

Before ending the workout we had a few minutes of Mary.

  1. Makhtar N’Diayes
  2. Big Boy Sit Ups
  3. Dying Cockroaches
  4. Slow Slow Squat
  5. Crunchy Frog

COT

Prayer requests: We had quite a few today and we lifted them up in prayer.

Announcements: Go Ruck Challenge Send Off, F3 Father’s Day, Pancake Breakfast at New River Church (5/4)

Thanks for the opportunity!

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A Q of Ice and Fire

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Firstly, there are no spoilers contained in the backblast. YHC had been thinking about doing a GOT themed Q for a while. When I was offered to Q Crows Nest within 12 hours of a new episode dropping, I knew that winter had come.

14 men showed up and were disclaimed. Before we moseyed, the first game was explained.

Where are my Dragons?!

PAX were told that there were 3 toy dragons (dinosaurs if we are being honest) hidden around the AO. If any man found a dragon they were to let the whole group know and everyone would stop what they were doing and complete 20 Flying Dragons [flying squirrels] OYO. If all 3 dragons were not found with 5 mins left in the workout all the PAX would have a penalty – winter had arrived early and we would all have to do rounds of Climate Change. After this was all explained, we moseyed. Before the warm up began, Peg found the first dragon. So 20 Flying Dragons.

Wildfire Warmup

Lord Tyrion Leaps [SSH], Braavosi Night Clubs [MNC], White Walkers [imperial walkers], Gendry’s Hammer [American hammers], Benjin Starks [ranger merkins], The Hound [downward dog]

The Kingsroad

The Kingsroad connects the capital of the 7 Kingdoms, Kings Landing, all the way North to The Wall. It actually starts at Storms End, but whatever. PAX received a raven that white walkers were marching for the Wall and they needed to journey up the Kingsroad with reinforcements, or really bad stuff would happen. The Wall was on the opposite side of a parking lot from Kings Landing. PAX had to Lieutenant Bran (he don’t got no legs) there. At each pillar they passed they had to do 5 Iron Borns (Carolina dry docks AKA Pike pushups).

Once at the Wall, we needed to defend it. This entailed several rounds of Wall sits with PAX taking turns going beyond the Wall to do abyss merkins. Fortunately, for the realms of men, the White Walkers were defeated by the valiant efforts of the PAX. Flux also found the second dragon – so 20 more flying dragons. We then had to return to Kinds Landing. But as we had already found 2 dragons by this point we did not need to Lieutenant Bran – instead we did Welsh Dragons back, which was much shorter as the crow flies… though not necessarily less painful. Check the exicon; these ones are tough on the shoulders.

The Nobel Houses of Westeros

Stations were set up, each with the sigil, words, and name of a house of Westeros. There was also a corresponding exercise for each house. The lexicon came in real handy with this one. Complete station 1, run a lap. Complete station 1 again, then 2, and then run a lap. 1, 2, and 3, then run a lap… you get the idea. Here were the stations:

  1. House Greyjoy – 3 Kraken Burpees
  2. House Baratheon – 20 Leaping Stags (power skips)
  3. House Stark – 10 Dire Wolves (Werewolves)
  4. House Lannister – 20 Lion Kings
  5. House Frey – 20 Oblique Bridges (10 each side)
  6. House Martel – 30 Sun Gods
  7. House Targaryen – 20 Flying Dragons
  8. House Arryn – 3 Tony Hawk Burpees

We didn’t make it through all the houses before time ran out, but enough to get the sweat going. YHC also conveniently found the last dragon – sparing the PAX from global warming session, as we really didn’t have time for that anyway. I may work that into a future Q. We all moseyed back to COT, dragons in hand.

This was the most fun I have had creating a workout yet. Thank you to all the PAX who came out and endured a bit of nerdy fun, especially those who were up late watching GOT last night. And thanks to Iced Tea for the opportunity to lead.

Valar Dohaeris,

Homebrew

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