Tag: Iced-T

Ladders everywhere at Crows Nest

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I’m very ready to be done with the cold.  Another day below 50 degrees, but we warmed up pretty fast.  At 5:15 we had 7 guys ready to start their week right. Disclaimer and GO!

Dynamic warm-up going behind the school

High Knees –  Butt kickers – Side shuffles  –>

I heard one of the PAX behind me say, “watch…next will be Toy Soldiers…”

Sounds like I’m being too predictable!  But I like toy soldiers, so we did them anyway…

COP

SSHs – Abe Vagotas – Daisy Pickers – CDDs – Merkins – Mountain Climbers – Broga – Crunchy frogs

Headed over to the loading dock, one of my favorite spaces at the Crows Nest.  If you haven’t been here, this AO has so many options, you can do almost anything! A Giant Hill, playground pull ups, rocks for weights, the loading dock…

Today would be filled with Ladders…

Ladder 1 = 10 down 1 up

11s with Derkins & Crunchy Frogs

10 derkins on the curb run to the loading dock overhang, jump up and do 1 crunchy frog

Ladder 2  = 10 up 1 down

Ran over to the brick “round table”

10 Step Ups each leg –> 1 Big boy sit up

Apache 10 count from Speed Handle (thanks for sharing)

Ladder 3 = 6 up 1 down

Over to the playground

6 pull ups –> 1 Deep Squat

Next was a new one for me Indian Merkin Bear Crawl?

Line up in plank head to toe

Last PAX bear crawl to the front while rest of the line does merkins

We made it two rotations before we almost crashed to our faces… my arms definitely did not want to work on the 2nd bear crawl!

Apache 10 count from Whitesnake (thanks for sharing)

Mosey to COT at the front of the school.  6am sharp!

Announcements

Savage Race 5/18  Cannoli Run same day, lots of other great things

Prayers

For Flux’s son Evan as he gets some testing down today.  Safe Travels. Celebration of Jesus and his resurrection! The Baptism of Two Ferns Sunday and his son Hound!

An Honor to Lead

~Royale

 

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Of Dice and Men

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6 men decided they liked the cold steel of a kettlebell more than the comfort of a fartsack. Disclaimer was disclaimed, and we were off for a mosey.

Warmup

sun gods, produce pickers, mountain climbers, some static stretching, downward dog, honeymooner… If you are actually reading the warmup portion of this backblast Tweet @toddbrodie2 a money emoji. He’ll give you $5 next time he sees you.

 

Farmer Carries

Partner up. P1 takes two KBs and farmer carries them the length of the parking lot and back (about 200 yards round trip). P2 AMARAPs the static exercise for the round while waiting. Flapjack. When both partners are done they do the partner exercise together. Then rinse repeat for each round.

1.       Static:  Merkins, Partner: 20 goblet curls (SC)

2.       Static: Boxcutters, Partner: 20 KB American Hammers (DC)

3.       Static: Bombjacks, Partner: 20 KB Partner Twists (DC)

 

Dice’n in the Dark

YHC’s cushy foam die made the trip to Cannonball this morning. PAX take turns rolling the die to determine the exercise. Reps are determined by the round: 10, 20, 30, 40, 50, 60, 60, 50, 40, 30, 20, 10 though we did not make it nearly that far. Between rolls run to the top of the hill and back (without KB) and do an increasing number of KB swings (+1 per round). The die values were:

1 = Flutters w/ Press (DC)

2 = Goblet Curls

3 = KB Calf Raises

4 = Tricep Extensions

5 = Monkey Humpers

6 = Bent Over Rows

Great to be out in the gloom this AM. Both the mumble chatter and the sweat were flowing richly. Shout out to Two Ferns for the opportunity to have some fun planning a KB workout. If you haven’t been to this AO yet, you should definitely make plans to roll by and check it out.

Stay Classy,

Homebrew  

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3

What’s in Your Bucket?

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9 men started their Easter Week off right on a cool morning (I was gonna bring my 2.0 this morning who turns 13 today but there was no luck getting him up).  A couple guys showed up that were up late watching some TV Show about Games or Thrones or the combination of the two.  Thanks to those who did and to bad to the others that didn’t.

I showed up with a trailer full of Buckets filled with Ziplock of Dirt.  A couple of the Pax seemed intrigued while a couple were confused.  Since I work for a Civil Engineering Firm I get paid to play in the dirt.  Typically I have to carry buckets full of Dirt around on a jobsite and no matter how good of shape I am in It always gets the best of me.  So I instructed the Pax to grab a bucket and lets mosey.  I did challenge them to grab  2 Buckets if they felt brave.  We took a short mosey to our normal area to circle up and do our COP: Nemo was running behind but caught up quickly after with his bucket.

Moroccan Night Clubs (10 in Cadence)
Cherry Pickers (10 in Cadence)
Sun Gods both ways (10 in Cadence)
SSH’s (30 in Cadence because it should always be 30 – I think I heard DOAH say that)
Merkins (10 in Cadence) – Hold into Downward Dogs into Honeymooners

I then explained  that the bucket of dirt is to symbolize what you are carrying around with you daily in life like Bills, struggles in marriage, children, Work and so on.  I wanted the Pax to carry the bucket around whole work out. If someone struggles then another Pax will take a couple bags out of their bucket and put them in their bucket to help them out. And when they start doing better we put the bags back into their bucket. Sometimes on my job sites I have to carry buckets of dirt around and it challenges me. Just like when you think you’re in good shape and you have everything under control in your life your bucket seems to get heavier.  I had a couple other small talks about this message that I threw in there for some 10 counts.  Fill your buckets with Joy and not Burdens.

So we went over to the Loading dock where we split up into 1’s and 2′ so we didn’t get over crowded on the dock and did 15 of the following while we jogged back and forth from the Dock to the Curb: Big Boys, Burpee’s, Mt. Climbers, Merkins and Monkey Humpers.

We then took our Buckets over to the Big Green Monster and did a 12 Ladder.  Bomb Jacks up top and Sumo Squats at bottom.  Lots of Slipping and Slidding today on the Green Monster.  It showed it’s teeth this morning.  Nemo went down along with some nice shoes turned into old mud shoes.

Had a few minutes left so we did a little Nascar Circle (sorta like Duck Duck Goose).  Each Pax would run around the Circle of Pax while each held a Bucket Squat and the second time while we held the Buckets over our heads.

Long mosey back with the buckets.  Not Fun!!!

Announcements about the Savage Race and Cannoli Run, Prayers for Injured Pax and traveling Pax.  Closed in Prayer remembering what this week really is about.  Oh and Homebrew announced that Me, I Two Ferns is getting Baptized this Easter Sunday!!

 

 

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4

1097 Day Review for Lake Wylie

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Today started off great.  It was warm(ish) around 58 degrees.  Set up at the Poopdeck and pulled in to a big crowd of guys.  In total we had 21 when I gave the disclaimer.  Once again really glad to see Funhouse, Fishsticks and Anchorman on their tour of the region for Asskickin’ April! 30 days, 30 AOs around the region, year #2!

So my teaser in twitter last night was a note on “Show up today to find out what happened 1097 days ago!” We would take a little trip down memory lane.  I gave the disclaimer and we were off.

dynamic warmup run =  High Knees – Buttkickers – Toy Soldiers

COP

SSH – IWs – Daisy Pickers – Merkins – Windmills – Broga – Mt Climbers

At the end of COP I shared what happened 3 years and 2 days ago (1097 days).  That was the first day of the launch of The Deep on the west side of Lake Wylie.  It has been just over 3 years that F3 has been around (seems like yesterday) for many of these men.  I let them know we would take a stroll down memory lane because I pulled some ideas off a few of my weinkes from that time.

1st Evolution

Lt. Dans with 10 flying squirrels at each of three cones

At the end we took an “Apache 10 count” and Anchorman got to share about himself.

2nd Evolution

I discussed that 1st day at thee Deep and Dark Helmet’s introduction to our own “special” exercise…the Kraken Burpee.  Half the guys didn’t know what it was! (I have truly failed you).  For the guys that did know, they let out a sigh knowing what was to come.

This evolution required four corners (cones) and one in the center for:

  • Center 5 Kraken Burpees
  • Corner 1 30 Merkins
  • Corner 2 30 Squats
  • Corner 3 30 Crunchy Frogs
  • Corner 4 30 Bombjacks

We split into four groups, started at the properly numbered cone.  Did the exercise, then met in the middle for the 5 Kraken burpees each time then rotated clockwise (yes Flux CLOCKWISE) to the next cone.

When all this fun was done I shared an old moleskin that I wrote back on 4/24/2016 a few weeks after The Deep’s launch.  I was so glad to see Anchorman today, because he’s mentioned in it!

Here it is:

Moleskin from 4/24/2016:

For the last month I have butterflies every time I pull up to The Deep…I always feel like I’m going to be alone at 7am. But every week, my fears go away when that first car makes the long turn into the parking lot…and more just keep coming! It’s been an honor to be able to share what F3 has done for me over the last year with the men of Lake Wylie. And although we didn’t have any FNGs this day, I know that the men already involved are going to make a difference in this community.

During our 10 counts today I shared some of the great truth nuggets I’ve gathered from our 3rd F conversations around fatherhood. There were 3 main lessons we received from What Did, Double D, Anchorman and Gekko at the 3rd F convergence a few weeks ago…and I thought it was something to repeat to the PAX today.  So Fatherhood was my 10 count.  Here’s what my interpretation looked like…I hope it does justice to the men that shared!

  1. Respect your M for your family to see. Your children see everything…every fight, joke, rudeness you put out there.  And then they think this is an acceptable way to treat a woman or wife.  Make sure it’s positive.
  2. Be present: We usually get family time at our worst time.  The last few hours in the day after you’ve done what it takes to feed the family.  Through F3 I’ve received the energy and strength to make that time worth while…when I used to want to veg out in front of the TV or my iPad for my alone time.  When you do get that time, use it and be there in mind, body and spirit!

3. I shared Gekko’s story about his daughter’s recent break up with her boyfriend. In short, she broke up with him because she expected more, like the relationship that Gekko and his M have.  What a complement to being a parent! But Gekko shared that his #1 advice was to raise his children to glorify God, and point them in his direction… and that’s the best you can do.  I appreciate those words Gekko.  Wanted to make sure they were shared!

Long enough share.  Mosey over to the wall by COT.  BUT WAIT! on our run back we see the Cat Lady… 5 burpees men!

Went to the wall…

Evolution #3

BTTW Mosey that Bart created back on his VQ in 2016. PAX would stand in a line doing reverse lunges while end of line would go to the wall, post up in BTTW and then hand walk down the full length of the wall.  This was new for a LOT of guys this morning.  Lots of mumble chatter on this one.  Half way through we switched to Squats to finish out the long line.

Evolution 4

Jack Webbs to 10…another crowd pleaser.  Radar lied and said he didn’t know what these were…

Back to COT with no time to spare

Announcements – Ass kicking April and Savage race 5/18

Prayers: For healing for Chop Block’s FIL with brain tumor and needs a true miracle,  Rocket in Lake Norman and his biopsy, Bones, Tinsel and Davinci for injuries that need healing.

BOM and we’re out!

BUT WAIT… on my way home I get a text from one of the PAX.  Next time you see Jedi you’ll understand what I mean… THAT happened at the Poopdeck. I’m so glad he is OK, pride will heal and cuts do as well… with 5 stitches.

An honor to Lead

~ Royale

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8

Relays at Abyss

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Been trying to come up w/ ideas that force guys to naturally push themselves harder than they would normally.  What better way than to do some team relays w/ punishments and a time hack that forces us to push it to be under the time challenge.

Took the pax on a quick mosey to the back of the school, one lap around the track and then a warm-up in order of merkins, downward dog, honeymooner, peter parkers, wind mills, squats and moroccan nightclubs.  Relay time.  On the long hill in way back of Palisades Elementary.

Instructed the pax to count off by 2 (we had 14) so we had two teams of 7 – Team 1 vs. Team 2.  I then asked the pax to count off by 2 again within their teams.  This apparently was too much counting  for these particular guys at 5:20a.  Lots of grumbles from the crowd, but they finally got it.  My intent was to “evenly” (we had 7 per team) split each of the teams so that half would be at the bottom of the hill and the other half would be at the top of the hill.  Half of each of the teams ran to the top of the hill and the half at the bottom started each relay:

  • Relay 1 – first guy in line on each of the teams sprints up the hill and tags their teammate at the top of the hill, who then sprints down the hill and tags the next guy up.  This particular relay lasts as long as it takes all team members to sprint 4 times (two uphill, two downhill).  While all the sprinting is happening, the rest of the team is doing 3 exercises (you switch exercises once a runner finishes at your end of the hill).
      1. 6 inch holds
      2. Jump knee tucks
      3. Big boy sit ups

WINNER – Team 1.  Team 2 does 6 KRAKEN BURPEES while Team 1 does 6 normal burpees

  • Relay 2 – wheel barrows.  First TWO guys in line on each of the teams (at the bottom of the hill) wheel barrows half way up the hill (it’s a solid stretch) and then switches w/ the guy holding his legs.  Once they get to the end, they tag their teammates on the other side and they wheel barrow down the hill switching midpoint.  Same idea – entire relay lasts for all pax to do one wheel barrow hill.  Exercises done for this relay, with a switch in exercise taking place each time a partner changes on the wheel barrow was as follows:
      1. Diamond merkins
      2. Lunge jumps
      3. American hammers

WINNER – Team 2.  Team 1 does 8 KRAKEN BURPEES while Team 2 does 8 normal  burpees

  • Relay 3 – ruck run.  First guy in line on each of the teams has a ruck that they carry and they sprint up the hill, tag their teammate on the other side by throwing a ruck sack at their face, who then runs down the hill.  This relay lasts as long as it takes all pax to complete 2 full hill sprints w/ the ruck sack.  Exercises during this relay that are cycled through were:
      1. Carolina dry docks
      2. Side straddle hops
      3. Plank on elbows

(HIGHLIGHT – DUCK DYNASTY FOUND HIS CALLING.  THIS DUDE THREW A RUCK SACK ON HIS SHOULDER AND SPRINTED LIKE HIS LIFE DEPENDED ON IT, PICKING UP MAJOR GROUND FOR TEAM 2 ON HIS LEGS!)

WINNER – Team 2.  Team 1 does 5 KRAKEN BURPEES while Team 2 does 5 normal burpees

From there, we only had 7 minutes, so it was time for a quick Time Hack.  I started the timer on my phone that is as bright as the sun, and as a team, we did one lap on the track w/ a stop in the middle for 15 merkins.  We did it in 1 minute, 10 seconds (clock stops upon last guy finishing).

  • Time Hack Challenge – do two laps on the track, stopping once during each of the laps at midpoint to do 15 merkins in 2:35.  We did it in 2:50, a 15 second party foul.  That meant 15 burpee penalty…wa wa.  If I had more time I wanted to do a 3 lap time and a 4 lap time hack w/ the same burpee penalty.  Would have been fun.

Flew back to COT, did our burpee penalty and ended 1 minute past 6am (shame on me).  Prayers were shared for kids, travel mercies for Witch Hunt and family, new beginnings at work, and healing.  Thanks Copyright for the chance to lead this awesome group of Lake Wylie pax.  Crazy to see the explosive growth out here.  Had a blast!

Cha Ching

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2

Incentive

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Spring is definitely here and so were 11 PAX ready to push themselves at the Crows Nest.

After giving a quick disclaimer we took the long mosey around to the back of the school where we circled up for a QUICK warm up.

  • 8 Windmills
  • 20 SSH’s
  • 10 Low Slow Squats
  • 10 Tempo Merkins

So a little backstory, not long before I took off for my 1st leg of the P200, I realized I forgot to sync some music to my watch.  So in a hurry, I quickly downloaded some “curated” playlists from Amazon.  I actually liked what I ended up running too, but there was one song that didn’t really fit the vibe, however, it had a great message.  The song was called “Perspective” from the Artist Blueprint.  It’s all about being equal and aware of what’s going on around you.  Being thankful for what you have and being considerate to everyone’s different cirucmstances.  In God’s eye’s we’re all equal.

I wanted the PAX to hear the song, however looking back on it, most of them we’re probably concentrating on not touching the ground than listening to the lyrics, but it was a nice follow-up to the quick warm-up and definitely setup the theme of the workout to follow nicely.

I told them that for the duration of the song we would plank (about 3.25 minutes).  If any one of us touched the ground, picked and arm up, etc., we would do 5 Burpees at the end of the song for each person that didn’t make it all the way through.  He only says Perspective 4 times during the song, but when we heard it we would drop to six inches, then back to plank the next time.  It turned out to be about 2 minutes of straight planking and then 1.25 minutes of 6″ to finish out the song.  4 of us didn’t make it, 20 Burpees for all.

So that theme I mentioned earlier, it was all about pushing us together, to go faster, and harder.  We would either succeed as a group or fail as a group.  “NoOYO”

1st routine: (timed)

  • 10 merkins
  • 25 yard Crab Walk
  • 10 diamond merkins
  • 25 yard Crab Walk back
  • 10 Merkins

I actually called an Omaha on this one, not really intentional, but the Crab Walks kept hitting my lap timer on my watch, so I lost track of our group time.  Crab Walking can be tough on some of the PAX so we just moved on to the next routine.

2nd routine: (timed)

  • 24 Merkins
  • 24 Squats
  • 24 American Hammers
  • Lap around the parking lot island
  • x2

It took ALL of us 3:50 seconds to complete this set.  So we did it again, this time advising the PAX that we would do 1 Burpee for every second passed 3:50… everyone responded with a time of 3:01.  Knowing that the PAX really pushed it to beat the  1st time, I said we were going one more time and boy did they respond, 2:45!  Amazing what a little incentive will do.  I wonder what would have happened if I said one more time??

3rd and final routine:

  • 10 SSH
  • 10 Lunges
  • 10 Flutters
  • 5 Burpees

We had 90 seconds to complete this, which I knew was generous, but we had plenty of time left… if we went over 90 seconds, 1 Burpee per second team penalty.

As soon as the last man was done, we repeated, this time adding +1 (cadence), so 12 SSH, 12 Lunges, 12 Flutters, 6 Burpees.  This took us 1:12, still well under 90 seconds.  Lets do it again, +1.  We continued this until time was almost up, we managed to get to 9 before passing the 90 second mark and came in at 1:42, so 12 Burpees before heading back to CoT.

I really enjoyed this workout, it came off really well and loved how we all pushed ourselves and picked up the six to continue to beat the buzzer.

I’ll be bringing this one back in one form or another.

We ended up the usual way, sent up some Prayers for Peg’s daughter who’s been dealing with some concussions, and also for Rocket, an F3 brother from Lake Norman, who is having a biopsy on his lungs today.  We pray that everyone is OK.

Thank you for the opportunity to lead these men today Iced-T.

Until next time,

-FLUX-

 

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2

KB Tabata Time!

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Good times for my 1st Q at Lake Wylie’s Premier (and only) Kettlebell workout!

Everything you see below was completed with music going on.  Because why not?  Music makes the workout more fun.  And yes, mumble chatter can still happen.  Events below kicked off with Kickstart My Heart-Motley Crue… booyah!

WarmORama–

Mosey around the full parking lot. Followed by toy soldiers, high knees, and butt kickers.

Exercises in quick succession:

Windmills, SSH, Weed Pullers, Imperial Walkers, Mountain Climbers

The Thang-

Tabata!  8 sets of 20 seconds AMRAP of an exercise followed by 10 seconds of rest. After set completion, Indian Run with 40 (or 50?) pound sandbad up front. Switch weight to person in front when they make it there.  Order of sets as followed:

  • Jack Press
  • Goblet Squat
  • Partner Curl/Merkin (one partner- merkins– the other takes both KBs for double curl)
  • Flutter w/ Press
  • Triceps Press
  • (And a couple rounds of KB American Hammers to finish out)

NameORama/COT

Great group of guys this morning with strong work.  I heard a lot of huffing and puffing from the group so I know that everyone worked hard.  We finished up with praise for Wolverine’s positive trip to the doctor, prayers for the tragic loss in Columbia and that the suspect was found, and prayers for the continued investigation for the lady in Lake Wylie.

 

Thanks for the opportunity to Q Two Ferns!  Can’t wait to make it back our for the next round!

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3

Soggy Bells

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7 PAX showed up for another soggy outing and I have to admit I was a little nervous to lead my 1st kettlebell workout.  Sure I’ve been to a few, but this was my first time leading one so it was difficult estimate the time and reps.  Not mention it was wet and raining so I was concerned someone might slip or let go of their kettlebell…which ended up giving me an idea that worked out really well in the end.

We started with the usual disclaimer, nothing fancy, and took a mosey around the parking lot.  Some karaokes and toy soldiers were mixed in before circling up.

CoP

  • 9 Windmills
  • 15 Low Slow Squats
  • 10 Tempo Merkins
  • 25 SSH

1st Routine

After the warmup it stopped raining completely for about 5 minutes or so so I checked the time and decided to bear crawl to the middle island of the parking lot, about 40-50 yards.

“Bear & Bell”, by getting in crawl position with the bell between our legs we would then reach back with one arm and bring the kettlebell up and past our head.  Crawl until the bell was between our legs again and reach with the other hand, once again bringing it above our head.  We repeated this until we reached the middle island.  Extra kudos to Chop Block and O’Reilly for hauling at the end as I counted down the seconds before coming up with some sort of penalty.  We then walked back to the front of the building with our kettlebells held high above our heads.

2nd Routine

As I mentioned earlier, I knew the weather report was going to be bad so I planned something that would keep us as dry and safe as possible.  I put together 30 minutes of a Tabata-style workout set to some fun music and with no running around in the rain.  All the cardio would come via stationary exercises so we all just huddled under the awning of the Church.  Luckily, it wasn’t raining too hard throughout the workout and we all appreciated that it warmed up a bit.

There were 10 “routines” and they all followed the same pattern. The 1st exercise would be 30 seconds of Kettlebell work (with a rep goal in mind) so whatever came 1st, 30 seconds or the rep count, followed by 15 seconds of a cardio/kettlebell-less exercise and then 10 seconds of rest before repeating 2 additional times and then moving on to 3 sets of the next routine.

Here is the list:

  • Kettlebell Swings (20 reps or 30 seconds)
    • SSH (15 seconds)
  • Kettlebell Curls (25 reps)
    • Merkins
  • Kettlebell Rows (25)
    • Mountain Climbers
  • American Hammers (40 single count)
    • Plank Jacks
  • 25 Tricep Extensions
    • Burpees
  • Goblet Squats (20)
    • Monkey Humpers
  • Single Arm Bench Press (15 each arm)
    • Crab Cakes
  • Single Arm Shoulder Press (10 each arm)
    • MNC
  • Dead Lift (25)
    • Bombjacks
  • American Hammers (40 single count)
    • Plank jacks

This brought us to 6:00AM on the dot so we circled up for CoT.

Yeti coming up as well as the Joe Davis run and Operation Sweet tooth at the end of March– read your newsletter.  Prayers for sick and injured PAX and family and for the ability to come out and be together every morning.

Speaking of every morning, LKW is getting strong and I love how consistent we are, rain or shine.  I feel a real brotherhood with these men and I’m honored to know each and every one of you.  A special shout out to some of our newer guys like Chop Block and O’Reilly who have been coming out consistently since their 1st posting during the toughest time of the year to post consistently.  Also, Wolverine, who is a seasoned vet, but getting better with age.  He posted every day last week and is back at it again this week!

It was a privilege to lead you all this morning.  Thank you for the opportunity to Q Two Ferns.

Until next time,

-FLUX-

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4

Love Hurts

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Maybe it was three days early, but YHC thought it would be fun to do a Valentines Day Q. It was 37 degrees and raining – love was in the air.

9 of the regular LW crew and 1 FNG (this must be the winter of the FNG) showed up to feel the love. After a full and complete disclaimer, we moseyed to the back of the school.

Warm-o-Rama

A bunch of the normal stuff. Merkins, low slow squats, produce pickers, downward dog. Probably some others.

The Thang

 

Cupid Shuffle

YHC had his speaker in tow so all the PAX could have a romantic Valentines dance. First, the song Cupid Shuffle was played. When “down” was said we did a merkin. “Kick” = donkey kick. “Left/right” = side plank to the left/right. Mountain climbers were done in the intervals.

 

Get Lucky

Next on the Valentines playlist was the Daft Punk song Get Lucky. Because, let’s face it, we are all hoping to get lucky on V-Day. “Up” = bombjack, “get lucky” = burpee. Crab cakes to the rhythm during the rest of the song. Lots of mumble chatter by this point. Repeatedly going from a bombjack directly into a burpee is a great crowd pleaser.

 

Heartbreak 1,2,3

Sometimes playing the game of love you get your heart broken. This routine is like Doras, but with a heartbreaking hill to run. And they don’t come more heartbreaking than the Green Monsta. We moseyed to the Monsta and PAX partnered up and as a team completed: 100 diamond merkins (diamonds are forever), 200 boxcutters (boxes of chocolate), and 300 monkey humpers (the ideal end to Valentines Day). Originally YHC had thoughts of playing 80s love ballads during this segment, but I decided against it and went for 90s rock instead. Who knew Two Ferns was such a Pearl Jam fan?

 

Rosham-Burpees

The final segment of the morning. Sometimes in a relationship you need a tie-breaker, and a little rock-scissors-paper is as good a way as any. In pairs, PAX played RSP. First round: winner does 1 merkin, loser does 1 burpee. Second round: winner does 2 merkins, loser does 2 burpees. Go all the way to 10 rounds. We managed to get to about 8 rounds each before time was up and we headed back to COT.

 

COT

FNG AJ was asked to tell a story that he would use to impress people at a cocktail party. After a detailed account of getting conned by an old man, he revealed that the whole thing was a fabrication. He hoodwinked us. Therefore, we welcomed FNG Ponzi to the crew.

 

Thanks for making a rainy morning fun fellas. And thanks to Flux for the opportunity to lead.

 

Stay Classy,

Homebrew

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4

4 Cones and a Teabag

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10 Pax today including Chop Block, who rolled in 20 minutes late.  Better late than never I suppose.

I gave a somewhat sarcastic disclaimer and then made everyone do 5 fingertip merkins because Two Ferns gave me the finger last night in a Tweet.  Not very nice!

We took a mosey around the 1/4 mile dirt track and did some side shuffles and toy solders before circling up.

CoP

  • 10 Windmills
  • 20 SSH
  • 10 Merkins
  • 15 Low Slow Squats
  • 20 LBC’s

I then explained the routine for this morning, nothing fancy.  4 cones placed in the shape of a rectangle with an exercise written on each of them.  Pick a start cone and make your way around the cones as many times as you can, with a few small wrinkles.

  • Cone 1 – 5 Burpees
  • Cone 2 – 10 Merkins
  • Cone 3 – 15 Big Boy Situps
  • Cone 4 – 20 Squats

This was meant to hit some of the core muscle groups and is a great youvsyou routine.  The wrinkle was the ever changing method of travel between the cones.  Once Chop Block joined us, we took another lap around the track to let him warm up a bit and then got back to it.  That also gave us an even # of PAX so I threw in some partner work as well.

Transport methods included:

  • Bear Crawl long side
  • “Itchy Back Merkins” short side (plank position, down, roll over completely, push back up, down, roll over, etc., until we hit the next cone.
  • Crawl Bear long side
  • Crab Walk short side
  • Partner Assisted Bear Crawl Long side (this is what Chop Block affectionately named the “T-BAG”)
  • Partner Wheelbarrow long side

We finished up with a NUR around the track before banging out a set of flutters and then circled up for CoT.  I think most of us made it around 8-10 times which really starts to add up.  A good setup for some of the newer guys so they could pace themselves and it encouraged mumblechatter so it was a lot of fun this morning.

Announcements, Praises, Prayers

Yeti, Joe Davis run coming up.  Homebrew is changing jobs so prayers for that along with all the sick and injured PAX to get HEALTHY!  Also, some prayers for my sister-in-law who is in her mid-30’s and has to have all of her teeth pulled.

Thank you for the Q Homebrew!

Until next time,

-FLUX-

 

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