Tag: Kenny G

Russian Roulette

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To start:

Simple stretching while I explained the idea of what I call Russian Roulette.  During the workout, rock songs from a 90s and 00s playlist were blasted on shuffle.  One song on the playlist would function as a punishment song and, if played, the entire group would have a punishment to complete during the length of the song.  Naturally, that song was by Nickelback because they might be the worst band of all time (as if having to listen to Nickelback wasn’t bad enough, the group would have something terrible to do during that time as well).

 

The Thang:

PAX split into pairs to work through 6 different stations of various exercises.  Each set of exercises were completed twice before moving on to another station.  Each station were as followed:

  1. 2x40lb Sandbag Farmers Carry, Medicine Ball Balance Merkin, LBC’s w/ 10lb weight
  2. Agility Ladder SSH’s, Dumbbell Tricep Extensions, Flutter Kicks
  3. Burpee Medicine Ball Slam, 40lb Sandbag Bicep Curl, Big Boy Situp w/ 10lb weight
  4. Jump Rope, 40lb Sandbag Squat w/ Overhead Press at the top, and Freddie Mercury’s
  5. Ski Jump Over Jump Rope, Carolina Dry Docks, Medicine Ball American Hammers
  6. Plyo Box Jumps or Step Ups, Band Chest Press, Dying Cockroach

Based on my observation, most PAX completed one full round plus a few extra stations in the time that we had.  Luckily for us, Nickelback never played.  Next time, when I shorten the playlist, we may not be so lucky.

 

P.S. – Just in case you weren’t aware… Nickelback sucks.

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Our 2 Year Celebration for F3 in Lake Wylie @ the Deep!

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I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie.  It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!

I used that opportunity to open with a little message.  3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3.  It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now.  All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.

The Thang

Quick mosey around the parking lot for a dynamic warmup

Made it over to the soccer field for our COP

SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks

Before we got into the next evolution, I shared several messages about the foundation of F3.  Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill.  (Link Below)

The Daily Red Pill Feb 2017

1st Exercise Evolution

4 corners – PAX counted off by 4s

There were 4 cones set up at the corners of the field.  1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite).  That was our center cone.  The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees

1st corner = 20  Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)

2nd corner = 40 Flutter Kicks double count

3rd corner = 30 Jump Squats

4th Corner = 30 Imperial Squat Walkers

Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.

2nd Evolution = Mosey over to the big hill

Partner Up

1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.

They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.

More discussion around DRP

3rd Evolution = Mosey to the back of the school

Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)

Bear Crawl to the 2nd BB goal

Lt Dangers back to the end of the school

That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!

4th Evolution = Mosey to the front of the school

Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board.  We did the five exercises in cadence.

5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!

1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation.  It hurt anyways!

COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!

Cross Check (Peg’s 2.0 Logan) for his lacrosse skills

FIFA (Flux’s 2.0 Evan) for his soccer skills

Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!

It was really a great time with great friends and great mubblechatter.  I hope everyone else enjoyed it as much as I did.

(and we got 16 out to Coffeeteria, our best part of Saturdays)

An Honor to Lead

-Royale

 

 

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Motivation Monday @ Quagmire: by Shakespeare

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I had the honor of leading 7 men (1 FNG!) this morning at Quagmire.  The drive in was a bit of a shock as rain drizzled down the entire way.  According to the weather report, rain was supposed to start a bit later in the morning.  I wasn’t much worried about the rain for the workout, but more that some of my writing on paper would smear off and make it a bit harder for us to read the writing on my cornhole bags (more on that later).  But, the Big Man Upstairs was nice enough to get rid of the drizzle and save the smearing for another day.  Note to self: always use ziplock bags… no matter the weather report.

Warmup:

Begin at COT with disclaimer for our FNG and started with some light stretching.  After a day of rest on Sunday (I’m sure many were in the same boat) some light stretching definitely helped to loosen the body up for the work we were about to do.

  • Mosey around Home Depot to Target Parking Lot.
  • Circle up and completed following routine…
  • SSH x20
  • Imperial Walker x10
  • Hillbilly Walker x10
  • Moroccan Night Club x20
  • Mountain Climbers x15
  • Parker Peters x10
  • Merkins x10
  • Honeymooner/Downward Dog x2
  • Warm-up Over… mosey over to Foutain

The Thang:

1st)  Find a bench. Completed the following routine twice….

  • Step Ups x10 each leg OYO
  • 1 Legged Lunges x10 each leg OYO
  • Tricep Dips x10 double count (in cadence)
  • Derkins x10 double count (in cadence)

2nd)  Partner up.  Four Corners with partner.  Exercises written on notecards, duct-taped to cornhole bags (needed something that wouldn’t fly away in the wind… total MacGyver move on my part).  All groups start in center with 5 burpees, run to a corner of the businesses around us.  After completing a corner, return to center for another 5 burpees.  Wash, rinse, repeat until all 4 corners were completed with 25 burpees.  Corner exercises as followed:

  • 50 Seal Jacks (double count)
  • 30 Wide Arm Merkins
  • 50 Flutter Kicks (double count)
  • 50 American Hammers (double count)

3rd) Mosey back over near COT to drop of cornhole bags and find some wall.  Completed the following exercises with same partners.

  1. Partner A) People’s Chair until Partner B) completes 25 squats… switch positions… x 2 (two People’s Chair per partner/50 squats each)
  2. Partner A)BTTW until Partner B)completes 20 Carolina Dry Docks… switch positions… x 2 (two BTTW per partner/40 CDD each)
  3. Bonus Set w/ extra time!  Partner A) People’s Chair until Partner B) completes 20 Monkey Humpers… switch positions… x 2 (two People’s Chair per partner/40 Humpers)

Mosey back to COT

Name-O-Rama followed by the naming of our FNG… Welcome Kenny G!

Announcements:

  • Read your newsletter. Carolina Beer Temple Tuesday!
  • Strawberry Festival, Operation Sweettooth 8K, Whetstone, the usual.

Praise/Prayers:

  • Students/teachers returning to school following Spring Break.
  • Lutefisk’s mother, praise for making into town for Easter, prayers for continued healing as she continues her fight.
  • MOAB for upcoming job interviews this week.
  • NASA… him and the M’s anniversary. (Congrats!)

Takeaways:

  • Thanks DaVinci for the opportunity to Q!  Enjoyed coming up with this routine… hope that the BackBlast isn’t too long (it probably is… my bad guys).  I wanted to push myself with a tough workout to get the week started off on a great note.  I knew going into this one I was going to have to reach deep; the adrenaline from the Q sure helped!  All in all, everyone tallied a couple miles of running in addition to some high numbers of leg, shoulder, and core exercises.
  • Getting close to my 1-year F3 anniversary, I finally got the chance to name my first FNG… looking forward to getting more opportunities to do that!
  • P.S.- Cornhole bags really do work to write down exercises.  DaVinci gave me kudos for the last minute idea.  The next prototype might need a little work in the event that it rains!

-Shakespeare

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