Tag: Homebrew

Santa’s Trip Around The World

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It was a cold one at the Abyss on Wednesday.  Sub-freezing temps at COT as everyone slowly made it out of their warm vehicles before starting.

Nice-long mosey to get the blood flowing and the body warm… again… sub-freezing temps.

Warm-O-Rama:

SSH, Windmill, Hillbilly Walker, Peter Parker, Mountain Climbers, Honeymooner/Downward Dog

The Thang:

Take the 4 corners concept and make it into 7 to represent the different continents of Earth.  In the center is the North Pole. Partner up.

One partner runs to one of the locations while the other stays in the center (North Pole) and chooses an exercise (AMRAP) until the partner returns.  When the partner returns, they switch places.  Repeat this until all places have been visited twice (2 different exercises at each place).

What made this fun for me was choosing exercises that were loosely connected/related to each continent/location.

EUROPE- Visit 1- Freddie Mercury x 30 and Visit 2- Ski Jumps x 30

ASIA- Visit 1- Sumo Squat x 30 and Visit 2- Bear Crawl (to cone)/Crawl Bear (back)

AFRICA- Visit 1- Diamond Merkin x 25 and Visit 2- Moroccan Night Club x 30

ANTARTICA- Visit 1- Seal Jack x 30 and Visit 2- Imperial Walker x 20

AUSTRALIA-Visit 1- Peter Parker x 25 and Visit 2- Spiderman Crawl(Cone & Back)

NORTH AMERICA-Visit 1- Carolina Dry Docks x 40 and Visit 2- Crabcakes x 20

SOUTH AMERICA-Visit 1- Mountain Climbers x 30 and Visit 2- Monkey Humpers x 30

North Pole-: Rotate between Sleigh Stuffers (with weight, start to the side of one foot and raise above head to opposite side of body, wash/rinse/repeat), Boxcutters, SSH’s, and American Hammers

Some of us made it through the full rotation.  Some others got relatively close.  Due to it being cold, I didn’t fully go over my master plan.  PAX had a choice on how they and their partner would complete the 7 corners.  Some chose to complete an exercise, swap with partner, then return to the same location to complete the second exercise.  This was the way it was intended.  Others chose to run to a location and complete both exercises before returning.  This was also acceptable, however it did lessen the amount of running.  As long as PAX are completing exercises, does it really matter?

Circle up for COT… annoucements, prayers… and peace out!

I really enjoyed getting my first chance to Q at the Abyss.  I look forward to Q’ing again in the future… thanks Bones for the opportunity!

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Overhead Blocks

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5 pax made it out to the gloom.

Cop x 15 of SSH, MNC, LSS, Merkins, Peter Parker’s

On to SSH suicides with cone 1 SSH x 10 cone 2 adding Seal jacks and cone 3 adding bomb jacks, then back down the pyramid subtracting out the first and second excercises.

Thang

Pax grabbed a cinder block.  We carried overhead until failure, at which point pax dropped the block, ran back to the start for 20 Merkins, ran back to the block for 5 burpees, and continued around the track until the finish line.

Finished with some Dora (curls, tricep ext, and squat thrusters) x100, 150,200 while partners did 2 laps around the circle.

 

Continue reading →

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Be prepared at the Bermuda Triangle!

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Having the Q the day after Thanksgiving can be tough.  But it’s also the best way to hold yourself accountable.  When Homebrew reached out to me with the offer to Q this day I knew I had to accept.  I’d do anything to help support our site Qs, especially for our newest AO in the region!

I pulled into the parking lot 4 minutes before the 5am start…no cars?  The thought started to cross my mind, would I workout if no one shows up?  Then I saw the mild wind outside when the temp says 35 degrees…and my internal answer we clearly NO. But before that thought could take hold, three pairs of headlights started coming down the road, slowed down and turned into the school.  Shake that thought off, because now it was time to lead!

I was very glad I grabbed a jacket for the third layer of clothes because that wind was no fun this morning.  I felt even sorrier for Copyright who jumped out of his car wearing one thin layer, and Iced-T who was still in shorts! Another big shout out goes to Captain Jack, who previous to this week only posted on Saturdays, but was in attendance this morning and posted to the Abyss on Wednesday.  Someone might have caught the bug!

I gave the disclaimer, and we took off for a warm-up lap around the outside gravel track.  Luckily no one took a header because the lighting is very poor and the tree leaves covered most of the back part of the track.  More than a few times men have gone down back there.

Circle up in the field for COP.

Imperial Walkers – SSHs – Windmills – CDDs – Merkins – LS Squats…good enough

Moseyed over to the playground

Evolution #1

7s with a lap

6 pull ups to 1 Merkin then run a lap around the playground. 1 Down on Pull-ups – 1 Up on Merkins until we flip flopped.

Moved over to the basketball court.

I shared a little about “Being prepared” I warned the guys that I did not feel as good around this queue as many because I did not follow my regular Weinke building routine. I still like writing it out and having it on paper.  I didn’t do that last night and I suffered for it with lost sleep.  It could have been all the turkey, but I’m sure I woke up all though the night because I had failed to complete my prep for this workout. I warned the men, be prepared for things you can be, be intentional with your actions. My goal was to make sure they would not suffer from my lack of routine today.

Evolution #2

Now this I did set up.  We were doing a Tabata routine

30 seconds of exercise, 10 seconds rest, same exercise 3 times.  We have four different moves

1 Lunges

2 Merkins

3 American Hammers

4 Burpees

Rise a repeat, but i was kind enough to change out Merkins for CDDs the 2nd round.

Next we did an Indian Run around the outside loop, made it back to the center soccer field and completed the next evolution.

Evolution #3

I asked Captain Jack if he had ever done Jack Webbs.  The answer was no, so that made it the right choice for me!

“Traditional” Jack Webbs… not like the ones I heard Longshanks pulled at the Thanksgiving Day Convergence.  (He’s a beast!)

Only a few noted modifications, Homebrew was kind enough to tell Captain Jack when we hit the midpoint at Round 7 overhead clap #28…

Only two minutes left for the workout, we did Flutters and Captain Jack got to pick Leg Raises.

~fin

Announcements

Christmas Party – still time for signups…

Excellent talk about the Thanksgiving Convergence with 78 men!

Prayers

Each man went around the circle sharing something on their heart.

It was an honor to Lead,

Royale

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Four Corners of Heck at the Abyss

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Twas a nip in the air this morning but nothing that would bother the mighty lads of F3.  We gathered and at 5:15 sharp disclaimer was given and we moseyed.   Here is how it went down:

Warm-o-Rama

  • 400 Meter Mosey with side shuffles and toy soldiers thrown in
  • 20 SSH IC
  • 10 Imperial Walkers IC
  • 10 Hillbilly Walkers IC
  • 10 Wind Mills IC
  • 10 Merkins IC

The Thang, Part I

YHC asked Captain Jack to pick a number between 39 & 41.  With that we settled on the number of pull-ups each Pax was to complete.  Each was instructed to do as many as possible then at failure, run to the top of the inclined road behind the school, execute 5 merkins,  run back down and pick up the pull-ups where he left off.  Repeat until reaching 40 pull-ups or 5 trips up the road, whichever came first.  As we waited for the six, the Q regaled the team with an amusing tale about forgotten reading glasses and a Portobello Steak sandwich minus the steak.

The Thang, Part II “Four Corners of Heck”

  • Bear crawl to the middle, execute 5 burpees and lunge out between stations

Station #1

  • 10 Medicine Ball Jump squats
  • 10 single count curls/arm; 25lb or 20lb dumbbell, Pax choice
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Station #2

  • 10 Lunges per leg
  • 10 WWI Sit ups
  • 10 Tricep hammers/ arm with 20lb or 15lb dumbbell, Pax choice
  • 10 Diamond merkins

Station #3

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Derkins
  • 15 CDDs

Station #4

  • 20 Ranger Merkins
  • 20 Monkey Humpers
  • 10 Lt. Dans
  • 15 Crab Cakes IC

Repeat one station

The Thang part III

These Pax are finely tuned boot camp machines and as such, finished parts I & II with time to spare.  YHC, not wanting to cheat them, ad-libbed:

  • People’s chair during which Pax on each end ran 5 yards out and executed 5 squats
  • Repeat with balls to the wall

Mosey to COT with 2 min to spare; 10 crunchy frogs IC; 10 Freddie Mercuries IC; 10 American Hammers IC

Ended the session with a reminder about the F3 Christmas party, praise for family gatherings, prayers for travelers and those dealing with loss.  Gentlemen, being part of the F3 brotherhood brings me great joy.  It was an honor to lead this morning.

Wolverine out.

 

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All Legs at The Deep

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YHC arrived a little early for the workout since I haven’t been out to the Deep in a while. Been doing a little running this year so did a little pre-run myself while Q-Bert and Olaf did some rucking with some heavy tire pieces. Looked nasty and heavy.

It was a cool morning and gave us a break from the week of rain so it was a perfect day for a workout. The Pax rolled in a little before 0700. No FNG’s were present but a brief disclaimer was given and off we went.

Warm-Up

Mosey around to the back of the school with butt kickers, knees to chest, side shuffle, etc…

In Cadence

15 – SSH
15 – IW
15 – WM
15 – Low Slow Squat
25 – Moroccan Night Clubs

Mosey to circle

Brief Discussion on Vulnerability. YHC used the analogy of a baseball game where the outfielder calls “I got it” when a fly ball is hit. Being vulnerable is admitting to God and to your brothers that you “Don’t Got It”. When we admit that we need help with whatever we “Don’t Got”, growth can happen. The challenge was to think of the thing or things that we need where we need to ask for help.

The Thang

150 Lunges (Single Count)
250 Squats
350 LBC’s

Run a lap around in the inside circle after every 50 count of exercises.

Finish early – Find someone to help finish

Lt. Dan’s to the speed bump, run back
Bear Crawl to the speed bump, run back

Run to the speed bump and do burpees on the odd numbers back to the arrow for donkey kicks on the evens to 10.

Walls Sits- Each person count to 10 while holding the wall with one leg out
Shake it out
Switch legs for another 10 count

Total running mileage – 3.26

Mosey back for COT

Prayers

Lutefisk – Loss of his mother
Soprano – Loss of his brother
Olaf’s grandfather
Peg-Internal Interview
Costanza-Interview

Coffeeteria at DD

Great job by the Pax and always great to see the 2.0’s out there. Mine were lazy Saturday.

Always an honor to lead. Thanks Shakespeare for the opportunity. Cobains to Wolverine for trying to age you a couple of years!

Until next time,

Hauschka

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Smackdown at the Crows Nest “Clover Middle School Wrestling Style”

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I had originally had a Weinke prepared for the workout but changed it up after spending some time at my son’s (F3 – Hound) Middle School Wrestling practices.  Today’s temps were in the 40’s so the brave ones wore shorts (Me and Homebrew).  7 showed up total, no FNG’s.  After a short F3 disclaimer we headed around back to the rear parking area to begin the Smackdown.

Warmup included some Moroccan Night Clubs, SSH’s, Cotton Pickers and some Peter Parkers with some plank stretching.

Smackdown Part 1:  Started with the punishment dealt to the wrestlers if they loos a match by points which gives the other team 3 team points.

 

So we did this 3 times

15 SSH’s

15 Para Troopers (Hands on head and basically Lunge Hops)

15 Mt. Climbers (counting right leg each time)

(we will revisit this later for more punishment)

 

Smackdown Part 2:  Up hill cones (4 cones)

Cone 1 was 1 Burpee, 2 SSH’s and 3 Merkins

Cone 2 was uphill a little ways and Pax had to run to it and do 2 Burpees, 4 SSH’s and 6 Merkins

Cone 3 was further uphill and Pax had to run to it and do 3 Burpees, 6 SSH’s and 9 Merkins

Cone 4 was the last cone at the top of the hill and the Pax had to run to it and do 4 Burpees, 8 SSH’s and 12 Merkins.  threw in a couple 10 counts.

 

We then talked briefly about being Thankfull (since we are close to Thanksgiving) and the Pax had a theme of Family with one Glorifying Jesus (Royale).

 

It was time to revisit Part 1:  When a wrestler looses by Pin they have to add 15 Burpees.  So we did…….

15 SSH’s

15 Para Troopers (Hnads on head and basically Lunge Hops)

15 Mt. Climbers (counting right leg each time)

15 Burpees

And then this is when the whining began………

 

We then took a trip and found some wall so the Pax could catch their a breathe.  We had a seat in the People Chair and did some runs outs with Monkey Humpers (Homebrew did a really good 1 handed Hump show) followed by some Derkins and Merkins.

 

We took a brief moment to talk some Tuesday morning Kettlebell chatter.  One name was already thrown out there from Homebrew “Canon Ball”.  Some liked and some said we can do better……..

 

Last part of the Smackdown and here is where the real whining began.  Basically we did some Duck Duck Goose Nascar Style and added some Burpees.  Pretty basic, not sure why the whining took place lol.  This may become a Two Ferns Staple.

 

We headed back top the COT where Wolverine clarified his correct age.

Announcements……Thanks Giving Convergence, Multiple Christmas Parties.

Praises and Prayers…..Olaf (Respectable) praising his son and daughter for showing great love and kindness to spend time with their ailing grandma.  Princess Penny and her health and FAMILY during the Holiday Season.

 

I closed with a prayer and as usual my voice cracks because I feel that a higher power really grabs me and humbles me when I pray.

 

Thanks Flux for the Q and the others for the SUPPORT.

 

 

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My “Deep” Q

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With Friday’s rain finally behind us, 5 PAX got together at the Deep on a soggy, cool, Saturday morning.  I gave practically no disclaimer, since we’re all regulars, and decided to take a mosey  around the parking lot, which resembled a track, since some of the PAX were wondering if I was going to do a FAST FIVE inspired workout.  I wasn’t planning on it, but thought it might come in handy to check the distance.  Along the way, we did some shuffle steps and toy soldiers before returning to our start point which came out to be a hair over a 1/4 mile.

We circled up for a fast warmup that included:

  • Windmills x10
  • Cherry Pickers x10
  • Imperial Walkers x20
  • Low Slow Squats x 10

The first routine consisted of some Tabata’s set to some music.  It was a fun way to warm up and get the PAX chatty.  We did 4 cycles that each consisted of 4 sets, each cycle was the same.  Every interval (16 in all) was 40 seconds of activity and 20 seconds of rest.

  • 35 Squats (40 seconds)
    • 20 seconds of rest
  • 35 Merkins (40 Seconds)
    • 20 seconds of rest
  • 30 Groiners (40 seconds)
    • 20 seconds of rest
  • 45 SSH (40 seconds)
    • 20 seconds of rest

We repeated this 3 more times with the whole routine running about 16 minutes, deconstructed burpee tabatas, good times!

The next routine was to head to my truck to grab a cinderblock and mosey over to the hill…

The fun part of the exercise was everyone rolling their blocks down the hill (it was really steep) and seeing who could roll it the… shortest…

The awful part of the exercise was to carefully mosey (it was still wet and slippery) down the hill and then bear & block up the hill.  You start with the cindy between your feet and pull it up past your head, then bear crawl until the block is at your feet again, repeat until we get to the top of the hill.

We did this 6 times, and had a different exercise to do with the block each time we made it to the top.

  • 30 American Hammers
  • 40 Bench Press
  • 30 Overhead Press
  • 30 Curls
  • 30 Triceps Extension
  • 30 American Hammers (Because they loved it)

We moseyed back to the parking lot (track), put the cindys away, and lined up for the final routine, which was ad-hoc since the PAX wanted something like the FAST FIVE, be careful what you wish for…

We partnered up and did a 1/4 mile chase around the track.  PAX A does 5 Burpees and sprints “AYG”  to catch his partner who is running backwards, tags his partner and then switches/repeats until we run the full loop.

With about 10 minutes to spare our 2nd loop was one none of us will soon forget (and I’m still feeling the effects of on Monday).  Same theme, but this time PAX A does 40 Plank Jacks while his partner is Bear Crawling around the track, then sprints “AYG” to catch his partner, switch & repeat until we go the full 1/4 around the track.  This was the most bear crawling I’ve every done in one routine and we were all on fire at the end.  It was magnificently brutal.

We somehow all managed to finish right on time and thankfully circled up for CoT.

Announcements, Praises, Prayers

  • Christmas dinner, Dec. 1st
  • F3 Custom Go Ruck HTL May 4th
  • Prayers for SAT’s and teenagers
  • Prayers for Tracy, Two Ferns wife, who has been battling some stomach issues

We all joined up for another 30-45 minutes of brotherhood at Dunkin’ for coffeeteria.

Thanks for the Q Shakes, until next time…

-Flux-

 

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Weinke-less Deck of Doom

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Got the chance to pick up a last minute Q spot at Bermuda Triangle and I let every know we would be doing some heacvy lifting.

Moseying around the parking lot and did some shoulder heavy warm up

rotate without leaving some form of plank
10 merkins
10 Mountain climbers
right arm high
10 nolan ryans to reverse plank
10 crab cakes
10 dips
left arm high
10 nolan ryans to regular plank
10 plank jacks

back to the cars for some Cindy and we carried Cindy overhead around the track to the basketball nets where I pulled out the official F3 workout deck and we went around picking cards and using the Cindy as much as possible. Lunge around the pavement? Bring the Cindy. Burpees? With the Cindy!

F3 Workout Deck – Waterproof Beatdown Box Card Deck

Went through about 30 minutes of that and walked back to CoT performing curls and tricep hammers along the way.

Quick 5 8-count bodybuilders to finish strong for CoT

Prayers for Austin Powers’s recent surgery on his back to remove a cancerous mass
Sign up for the Christmas Party if you will be in town!

Aye!

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The Green Monster @ Crow’s Nest

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Monday morning came quickly…always a great day to get started the right way!  It was going to be dark (like most F3 mornings).  I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their first experience at Crow’s Nest.  9 started to mosey with me after the disclaimer.

Dynamic Warmup as we headed back to the rear of the school.

-High Knees – Butt Kickers – Side shuffles – Toy Soldiers

COP

This is where #10 found us, respectable Olaf joined in.  We started to give him grief until he told us he RAN from his house to the AO.  That was more than the other 9 of us so we gave him the credit due!

-SSHs – Ab Vagotas – MNCs – LS Squats – Merkins – Peter Parkers – Parker Peters – some broga here and there…

Evolution 1

6 Pack #1

We headed over to the playground to find some pull-up bars

6 pull-ups then 6 CDDs count your way down 6-5-4-3-2-1 in reps

6 pack #2

Merkins and American Hammers 6-5-4-3-2-1 reps

Evolution 2

The Green Monster – I’ve been to Crows Nest more Mondays than not, but for some reason I have always missed the Big Green Monster workouts.  No better time than now to give it a try.  I had arrived early to check out the condition on the hill.  It was VERY dark back here, so I set up 3 lantern lights to give us just enough light.  I have to say, this was one of those “I love being here” moments that was etched into my memory from the dim lighting, guys running up and down this long hill, and feeling great putting in the work!

We did 11s

10 Merkins at the Top

1 CDDs at the Bottom

we switched each time up the hill until 10 CDDs & 1 Merkin

It was long, we broke a huge sweat, but that’s why we get out of bed a Zero-Dark-30 for F3 mornings!

Evolution 3

Moseyed back to a lighted area in the wet grass.  Sat down and did a crowd favorite – Captain Thors!

Ab workout like Jack Webb but 1 big boy sit-up to 4 American Hammers

Work your way up from 1:4 to 10:40, it always sucks…

Moseyed back towards the front of the school, we still had 7 minutes left, so we did Lt Dans from one long light post to the next.

Made it back to COT with 1 minute to spare so we finished with 10 more Merkins in cadence.

Moleskin

I’ll keep it short here, but throughout the workout I shared about the King, the Queen and the Jester.  The King can’t outrun the Queen and the Jester lies to you to get you to stay with him!  Talked a little about intermittent fasting for the Queen and the CSPAN-Bones podcast.  Lots of ideas and ways for the men of F3 to get better everyday!

COT

Announcements and sharing from Cakeboss about the weekend’s Bourbon Chase.

Thanksgiving Convergence – Christmas Party – Read your newsletter

Praises & Prayers

for marriages, praise for the safety and return of the Bourbon Chase men.

An Honor to Lead!

-Royale

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Dora Vol. 3 – Doracides

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3 PAX joined by hurricane michael for a rainy BC in the gloom.

After disclaimer,  and COP (x15) of MNC, IW, WM, Squats, Merkins, PP, we headed down to the parking lot by the lake for the main event.

The Thang

Keeping with my theme, we formed a three man DORA team (100 OHP, 200 Squats, 300 Curls, 400 Flutters with press) with cinder blocks.  One man did exercises, while two other PAX did burpee suicides on 3 cones (1 burpee first cone, 2 second cone, 3 third cone).  After every round of suicides, we alternated, so always two pax running suicides.   The random downpours made flutters interesting…

Finally, farmer walked the cinder blocks back up to the main parking lot, and finished up with some abs.

Thanks Peg and Homebrew for coming out.

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