Tag: Iced-T

Omaha

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I had our 1st F Q Royale lined up for the Q this morning, but got the word late the night before that he wouldn’t be able to Q dueto a family emergency.  Life happens, but we’re all brothers here and this was a perfect opportunity to step in so YHC took the Q.

After a quick disclaimer we got moving for a FAST mosey towards the back of the school that included some toy soldiers and karaokes before circling up.

CoP

  • SSH x20
  • Windmill x10
  • MNC x20
  • Merkin x10
  • Downward Dog/Honeymooner
  • Peter Parker x15
  • Parker Peter x15

Quick backstory, as soon as I announced I was Q’ing instead of Royale a collective sigh was heard and then Iced-T made a quick run back to his car to get a pair of gloves… good call.  It’s like he knows me or something… which leads us right into…

Routine 1:

So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:

Staying in the back of the school there are some landscaped islands at the top and bottom of the parking lot so  so we did something I like to call Crazy 8’s.  This is a homegrown routine created by YHC that includes your choice of 3 exercises followed by a figure 8 style lap around the parking lot planters and then repeated 8 times.

  • 8 Boxcutters
  • 8 “Big Boy” Sit-ups
  • 8 Burpees
  • Figure 8 lap
  • Repeat 8 times

Routine 3:

The first 2 routines were made up on the fly, the 3rd routine was the only one I planned after Royale messaged me so I stuck a couple of high powered flashlights high up on the fence in front of the “Green Monster”, a Crow’s Nest landmark, before the PAX arrived.  I didn’t actually plan what we would do, only that we would do something on this one-of-a-kind, incredibly nasty, and poorly lit hill.

Slow mosey to the bottom (because it is super steep and somehow still wet at the very bottom).  I made the PAX partner up and we did wheelbarrows up the mountain, err, monster and then 10 Wheelbarrow Merkins, swap and repeat.  Kudos to Iced-T, because I told him I would call him out in the backblast for being the only one to make it up in this way (along with, ahem, YHC).

To finish it up, I made everyone NUR UP the monster and then do 8 Burpees, x2.

Mosey back to CoT with about a minute to spare and our newer PAX gasping for air, so I called on them for a little Q lesson and had Chop Block call 20 LBC”s IC and O’Reilly followed with 10 Flutters IC.

Nice job to all!

CoT

Get ready for the Yeti and sign up! Joe Davis & P200 coming up as well.

Prayers for Royale and his family (father-in-law) and that he may recover fully.  Prayers for all PAX who may be injured or sick and that the may find health soon as well.  Also, continued prayers for F3 and what we have together and that we may never take for granted the ability and privilege to be able to do this.

Until next time (Friday),

-FLUX-

 

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Get “Tiny Tim Home”

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7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

  • Corner 1 Kettlebell SSH’s (not sure what to call them yet)
  • Corner 2 Lunges with Kettlebells
  • Squats with Kettlebells
  • Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

  • Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza

 

 

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Rosetta Stones

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8 pax came out to Crows Nest for something new I’ve been wanting to try.   After a comprehensive disclaimer, we mosied over to the rock pile for a warm up.

COP – usual… SSH, IW, MNC, Sun Gods, Squats, Peter Parkers

SSH one step forward one step back with stones to the back of the school.  PAX grabbed a stone, shuffled two light posts, ran back one added 10 SSH, ran back and took stone to next light post, ran back for 20 SSH …. Until 50 SSH.

The Thang

See picture below….  PAX had a stack of excercises with a number, exercise, and was in a foreign language.  Pax had to guess all three categories, after which we would perform the guessed exercise.  YHC would then inform PAX which they got right/wrong and each had a different reward/punishment.   PAX would then complete the correct exercise and reward/punishment.   Overall YHC was surprised how many the PAX got right… next time it won’t be so easy.  Had to cut it short and book it back to COT.   This Q needs some work, but it was fun to try something new.

Welcome FNG Chop Block.   I liked the other name IcedT came up with, but also don’t want to get PAX fired…so deferred to Royale’s judgement as I have no idea what a Chop Block is.  Also dropped the Q ball on getting his info, but saw Royale getting it as I drove off, so Tclaps to Royale.

Scorecard: French (Y,Y,Y), German (Y, N, Y), Norwegian (N,Y,Y), Polish (N, N, Y) , Bulgarian (N,N,N) (#, exercise, language).  Exercises included in same order: 25 bicep curls, 10 pullups, 25 situps with weight, 25 pushups, 20 bulgarian split squats

The Rosetta Stones we got through

 

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The Spice Of Life

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My last Bootcamp Q was do an exercise, run a lap, rinse and repeat.  My last Q at Cannon Ball was a take on an older Q I did but with kettlebells.  This time I wanted to do something different so as not to be known as the guy who runs boring Q’s.  With that being said, 6 Pax braved the cold, Playoff Football hangover and the  the FartSack to come get some.

After a quick disclaimer I had us start out with an Indian Run to the back playground, last man does a burpee then runs to the front, rinse and repeat.

COP consisted of 1 burpee/30xSSH, 2 Burpee/SunGods fwd and reverse x10, 3 Burpee/Abe Vigoda Windmill x10, 4 Burpee/10xLSS, 5 Burpee/2 Cycles of Down Dog/Honeymooner

The Thang Part 1

Since I have a Spartan Race coming up in July I have been doing pull-ups on my own for grip and hanging strength but I wanted to spread the joy of hanging from bars to everyone.  I had the Pax hold plank as each Pax member swung from the circular play ground monkey bars for one rotation.  Then I had the Pax hold Al Gore as we did it again.

The Thang Part 2

Another thing about these types of obstacle course races is pulling your body over a wall.  Luckily for us we have a loading dock at the Crows Nest.  I had the Pax do a ladder of 10 Pull-Ups-1 BigBoy Sit-Up till we hit 1 Pull-Up to 10 Big Boys.  The Big Boys were done on the loading dock after you pulled your body up on it which makes for an interesting challenge.  This ladder took longer than expected.

The Thang Part 3

So a thing called playoff football happened yesterday and in celebration of this time honored part of the year I whipped out a frisbee. (What?)  We played a little bit of ultimate frisbee in a lit section of the parking lot 3v3.  I put the frisbee in the middle filed of play as the Pax had to bear crawl to the disc to determine who had possession.  Bear-crawling expert Flux of course got the disc first.  The scoring team only had to do 5 burpees while the team that allowed the score did 10.  Each team scored once.  With 8 minutes left on the clock we moseyed back to COT.

The Final Thang

Wave Of Merkins- Read the Lexicon

Thank You to Flux for the opportunity to lead.  Prayers for DaVinci for healing, patience with children, work/life balance(for me) and faith in a higher power (We are all Christians so that would be the God of the Bible).  Peace. 

 

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Nothing but Poopdeck

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I have been skipping Thursday’s of late because I almost always work from home that day and have been choosing to sleep in a bit and go for a run as a change of pace so it was nice to come back here.  I believe the Poopdeck was the 2nd “Lake Wylie” AO I ever posted.

It was chilly this morning and felt even colder because of the recent warm weather we’ve been enjoying, but that didn’t stop the other 8 PAX who joined YHC for some fun at the Poopdeck.

I gave a better-than-usual disclaimer since we welcomed back kotter Twitch and we did and Indian Run/5 merkin mosey to the upper parking lot.

CoP

  • Windmills (Abe Vigoda) x8
  • SSH x25
  • Low-Slow-Squat x12
  • Plank (1-2-3 count to x12)
  • Into 6″ Plank (1-2-3 count to x12)
  • Crab Cakes x10
  • Diamond Merkins x5
  • LBC x15

I chose a distance of about 50 yards (between 2 light posts) for the remaining routines.

Partner up, the 1st routine consisted of crawling under and jumping over.  1 PAX would be in plank position while his partner crawls under him, then he drops to 6″ hold while his partner jumps over.   Back to plank and you get the idea. Repeat x10 and then both he and his partner would Bear Crawl to the other light posts and the other PAX would perform the exercise before Bear Crawling back to the 1st light post again.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Mosey back (this was the break).  Repeat.

Next up, I had one PAX plank again while the 2nd PAX did 10 incline merkins with his hands on his partners back while he holds plank.  Once finished, crab walk to the light post, swap, repeat, and crab walk back.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Instead of the Mosey back I just had them repeat the 10 Burpees and sprint back “AYG” to the 1st light post again.

The last set consisted of decline merkins x10.  1 PAX would hold the legs of his partner while he did merkins (wheelbarrow merkins) and the PAX holding the legs would do x10 Squats.  Once complete, wheelbarrow to the lightpost, swap, repeat, and wheelbarrow back.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Repeat.

I then told half the PAX to hold Al Gore while the other half did 30 squats and then vice versa.  We then did a lunge walk about 100 yards or more before the mosey back to CoT.

We had 2 minutes to spare so I called on Ice-T for some ab work and we did 10 Big Boy sit-ups OYO, I called out x10 Hello Dolly’s IC and Twich finished us off with 10 American Hammers.

Well done everyone.

CoT

Ice breaker this weekend, Pre-Blast for the Yeti is out, Qsource on Wednesday and Saturdays.  Prayers for Iced-T’s grandmother and health for all those that are sick and still getting back in the groove after the holidays.

Thanks for getting me back out to the Poopdeck Peg!  Hopefully you can make it next time!

-Flux-

 

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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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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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Working Hard @ Crow’s Nest

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Of course this is way late and will be abridged but it is my duty to put together a backblast and I’m not going to slouch.  #LeadByExample

We started off with a disclaimer (had an FNG) and some light stretching… don’t want anyone to get hurt out there!

Took a nice mosey around the left side of the building (facing the front) and circled up for some Warm O Rama.  SSH, Windmills, Imperial Walkers were completed in quick succession.  It started to get cold again, so we went to work.

Partner up… partner A runs front start point around the loop and back while partner B completes an exercise until they return.  No keeping up with numbers, we just kept going until they came back and switched up the exercise each time.  1st- SSH   2nd- Squats  3rd- CDDs

Mosey back around the front to the opposite side of the building. Circle up and completed the following together.

Seal Jacks, 5 burpees, Merkins, 5 burpees, Freddy Mercury’s, 5 burpees

Mosey back to the back parking lot and back around to the Green Monster.

Partner exercise again.  A runs down the hill and back while B completes an exercise with weight (we had 50lb sandbags and 15-20lb kettlebells/dumbbells).  Exercises were: 2 rounds of overhead press, 2 rounds of curls, 2 rounds of tricep extensions, and 1 round of bent over row.

Mosey back around the front parking lot for a quick 3 rounds of Mary.

Numbered off, Name O Rama, and naming of a new FNG!  Welcome to Cousin Eddie!  T-Claps to Two Ferns for bringing him out!

 

Thanks for the opp. to lead Flux!  I look forward to the next time!

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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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Forties for 40

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Well today was the day… turning 40…why not take the Q today?  I asked Bones for it months ago.  There’s nothing better than leading a group of men and friends at an F3 workout, especially on a birthday.  I was really happy to see 17 other men here, including a few faces that don’t usually travel to the Abyss.

We started up with a mosey around the parking lot.  Nemo and Flux were pulling in right at 5:15 so we did a lap and let them catch up.  Standard dynamic warmup stuff on the lap.

It was cold so the warmup had some more cardio items than usual.

-SSHs – Ab Vagota – Seal Jacks – Squats – IWs – Mountain Climbers

We ended with the Merkin Circle

6 rounds around the circle.  1 merkin each for the 18 guys while in plank.

We moved over to the Hill.  I found an exercise in the lexicon called “Forties”.  I figured if we added the hill we could call it the “Over the Hill Forties”.  That got some laughs, and some groans…

It’s a ladder with higher reps.  An Exercise at the Top of the Hill, one at the bottom.  Take 30 reps at the top 10 at the bottom, then subtract 5 and add 5 until you’ve flipped to 10-30.

1st round : Top = CDDs Bottom = Flutters

2nd Round : Top = American Hammers Bottom = Calf Raises

We took a break and I shared a little message about reflections.  How these men and F3 have helped change me to be a better person and on a better path in life.  I reflected on who I might have been at 40 with out these men… it wasn’t so pretty.

We moseyed next to the front of the school.  I split the group into 2 teams.

Team 1 would stay for wall sits while Team 2 bear crawled around the circle

Flipped it

Next round BTTW as long as you can, then wall sits while Team 2 Crab Walked the circle

Finally we head back to COT for a very special circle.  For my birthday we we’re going to play a game.  The group had to answer questions about me.  If correct 10 SSHs.  If wrong… 10 burpees!

The Questions were:

  1. How many siblings do I have? right
  2. What is my favorite professional sports team? right
  3. What High School did I attend?  Bonus, what was the mascot? right with bonus!
  4. What was my favorite children’s toy in 1985? wrong
  5. Where do I work? right
  6. Where did I go to college? right

To my surprise these men got 5 of 6 right…and to Iced-T’s credit he was saying He-Man for #4…but the group out voted him!

Announcements

Thanksgiving Convergence

Christmas Party

Fast 5 postponed

Prayers

For Soprano and the passing of his brother

Hurricane victims still in need

Grateful for all the people in our lives

If you’ve read this far the answers were

  1. 1 sister = Rachel
  2. Green Bay Packers
  3. South Meck = Sabres
  4. He-Man
  5. Merrill Lynch
  6. UNCC

An Honor to Lead!

-Royale

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