Tag: lab rat

Avast Ye Scurvy Dogs! All Aboard the Ship of Pain at Crow’s Nest…Argh!

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Once again it was me pleasure to deliver the Monday morn beat down to the land lubbers of Lake Wylie…enough pirate talk…We have 15 join YHC for my 22nd Q of 2019 (two over my goal of 20 set back in January).  I’m nursing Ragnar knee (combination of IT band and my 49.5 years of age) but two advils and onward!  Here’s how it went down:

Warm-o-rama:

  • Short mosey through the parking lot to circle up
  • 15 Imperial walkers, IC
  • 10 Weed pullers, IC
  • 20 SSH, IC
  • 20 Moroccan night clubs, IC
  • 20 Chinooks, IC
  • 10 Balance merkins, IC (extend opposite arm and leg at the top of the merkin

The Thang – part I

  •  Partner Dora – 100 merkins, 200 squats, 300 LBCs

The Thang – part II

We counted off by 3s for a rotating 3 station beatdown; groups stayed together, planked for the 6 before taking a lap and moving to the next station:

Station 1:

  • 25 SSH OYO
  • 20 Flutters, IC as a group
  • 15 Derkins OYO
  • 25 CDDs, OYO
  • Plank for the 6 then take a lap to station 2

Station 2:

  • 10 lunges per leg
  • 10 WWII Sit ups
  • 10 tricep hammers per arm with 20lb dumbell
  • 10 diamond merkins

Station 3:

  • 15 Medicine ball jump squats – 10lb ball
  • 10 Burpees
  • 20 LBCs, IC
  • Bicep curls, 10 per arm, 25lb dumbell

The Thang, Part III

  • Wall squats – end pax run out and do 3 vertical jumps, all they got
  • Balls to the Wall –  end pax run out and do 5 merkins

Icing on the Cake:

  • 15 Freddie Mercurys, IC
  • 15 Crunch Frogs, IC
  • 10 Crab Cakes, IC

Moleskin

Announcements:

  • All LW week day workouts moved up 15 min to 5AM to accommodate the impending hell that is the closure of Pole Branch rd for 6 months
  • The Nessie – LW CSAUP 10/26 – teams of 3 for 10 miles of running and pain stations – get your teams ready to compete for 2nd place (behind the team of Survey Says, Stagefright and YHC)

Prayers & Praises

  • Praise for Qbert and the M have begun the adoption process!
  • Prayers for safe travel and healing of the injured and sick
  •  Gratitude

Thanks to all the PAX for coming out and for Iced T for letting me Q!  Always energizes my body and soul!

Wolverine

 

 

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EE 201-Tesla’s Way

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Back in the fall of 1980 YHC walked into Daniels Hall on the campus of NC State University and engaged in the study of Electrical Engineering as taught by the great Donald Rhodes in EE 201, Electric Circuits I. It was a bear. About half the class failed. A bloody mess it was! but we came out of it stronger than we went into it. Which was what it was all about. So YHC decided to expand on this theme and shake things up a bit at the Crow’s Nest as it acquires it’s maturity as an AO. YHC took some time Saturday to tour the AO and just see what it was we could get into on Monday. Then at the Panther’s game on Sunday with a couple of old time Metro F3 brothers YHC came up with the idea of a bit of a circuit to take the pax on. Kind of like the ones we studied at State decades ago! Went like this:

COP:

Stretching for about a minute.

SSH X 20

IW X 20

Copperhead Squats X 10

Merkins X 20

Mtn. Climbers X 20

Mosey back to the fields and playgrounds and mosey- carefully – down the Green Monster. Tesla REALLY liked this hill Saturday! But it looked a little daunting in the dark. So the word was caution going down. The bottom of the hill was station 1. Went like this:

Station 1 – Bottom of the Green Monster – 10 Hand release merkins.

Station 2 – Run up the Green Monster, 10 jump squats.

Station 3 – 10 pull ups on the Monkey bars.

Station 4  – 10 step ups each leg, 10 dirkins

Station 5 – 1st soccer goal, broad jump the length of the field

Station 5 – Fence at top of The Green Monster, 10 big boy sit ups.

Back to the bottom, Rinse and repeat!

2 times was plenty for the pax. All performed well. So time for some real fun.

Task 1 – Bear Crawl Slalom, everybody gets two rolls.

Task 3 – SSH X 20, Regular squats X 20

Mosey to the basketball court for suicides

1 st set, Free throw line, center court, free throw line, end line – back each time.

free throw line – 5 jump squats

Center line – 5 merkins

Free throw line – 5 jump squats

End line – 5 merkins.

Rinse and repeat – 10X each set.

Back to the tables:

10 Bulgarian Split squats each leg.

10 dips

10 elevated sit ups

Rugby sprints – 2X across the basketball court.

Set 1 – 10 CDDs

set 2 – 10 copperhead squats.

Mosey back to the parking lot.

NMM:

We got a lot done and unlike at State 39 years ago everybody passed! And got better. Have to admit I did not know this group very well. Iced Tea asked me to do it and I was glad he did. Loved the AO and look forward to returning soon.

Honor and pleasure to lead as always!

Tesla

 

 

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Dirty D’s

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Another great LKW start to a Monday morning. 16 PAX showed up to work off “whatever” they consumed during the NFL kickoff weekend.

I gave a good disclaimer, asked if anyone had any injuries I needed to know about, and off we went for a FAST mosey.  I announced where we would end up and let the PAX filter in as we started some CoP exercises, which included:

SSH (20)

Windmills (8)

MNC (15)

I then asked if anyone knew how many points the Steelers lost by the night before.  Since I stayed up for that debacle, I made everyone do a Flying Squirrel for each point my team lost by… so 30 Flying Squirrels, OYO.

Then finished up with something a bit different.  I had all the PAX get in plank and I yelled out down (6” hold) and up (back to plank) at various intervals for the next couple of minutes, this was fun.

I’ve been working my way through the Exicon and today was the letter “D”, so whatever exercises or routines I picked would be found in that section of the Exicon.

1st routine:

Dirty McDuece

Pretty simple routine (keeping it simple is good) that had the PAX doing 4 sets of 3 exercises followed by a lap after each set.

The sets included; 12 4-count Merkins (24), 12 4-count Squats (24), and 12 4-count Hello Dolly’s (24).

After doing about 100 apiece of those exercises we were all nice and warm.  Next up…

2nd routine:

Doracides

Another simple yet effective exercise that most PAX quickly understood and off we went.

We partnered up in typical Dora fashion and performed the following exercises:

100 Bombjacks

150 Step-ups

200 Dips

250 2-count Flutters

While PAX A was dong the reps PAX B was doing a short 10-yard Bear Crawl/Crawl Bear to kick off the “suicide” followed by sprints of about 25 and 40 yards before swapping with their partner.  Most finished, but I called this one a little early because get to my last routine.

3rd and final routine:

Del Brown

He was some fly fisherman or something, but the routine was simple, 10 diamond merkins, 25 yard crab walk, 10 diamond merkins, 25 yard crab walk back, followed by 10 more diamond merkins.  What I didn’t tell the PAX was is that I was timing them and if they didn’t beat their time on the 2nd attempt there would be a penalty.  Alas, we will never know, we were running short on time so I gave the PAX and option to finish up a couple minutes late and finish the 2nd set of the routine or head back… they quickly chose the EASIER thing and headed back. 

Oh well, there is always next time.

We finished up with the usual announcements, praises, and prayers in our CoT.  

Announcement – LKW official on 10/26, we’re launching with our 1st CSAUP that morning, the “Nessie” get your teams of 3 ready!  

Prayers for safe travels, (I’m on a plane as I type this), sick and injured PAX, and they death of a 19 year old girl who passed away recently. 

Thanks Iced-T for the opportunity to Q.

Until next time,

Flux

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Bermuda Murph

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It was a glorious Friday morning with a group of eager to work Pax. After a very thorough and intricate disclaimer we got to work.

The Thang was the MURPH!
Mile
100 Pull-ups
200 Merkins
300 Squats
Mile

Believe it or not we had enough PAX finish that we were able to work in about 3 minutes of MARY.

Great morning great group!

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Clutch at the Crows Nest

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Had 16 HIM this morning at the Crow’s Nest

We started out with a typical warm up consisting of:

SSH, 5 Bur-pees, Windmills, 4 Bur-pees, Moroccan Night Clubs, 3 Bur-pees, Produce Pickers, 2 Bur-pees, Hillbilly Walkers, and yes you guessed it, one last Bur-pee

We took the long Mosey to the back to get started on the THANG:

DORA 1,2,3,2,1

Merkins

Bulgarian split squats

LBCs

Squats

Dips

Next on the agenda was going to be MONSTER 11’s on the “Green Monster” (Hill for those that may not know) BUT we were getting close to time so we went with the MINI MONSTER 11’s instead on the, less steep although just as long, hill nearer to the parking lot.

The 11’s consisted of CDDs at the top and Bur-pees at the bottom, but due to time constraints (and a few gassed PAX, namely me) I called an audible halfway through and we finished the 11’s with CDDs top and bottom.

Final mosey back to beginning for a refreshing round of stretches then we called it done.

Announcements: Invergence-Convergence , Block and Bears 5k

Prayers / Praises: Radars son turned 16 over the weekend, prayers for students and teachers starting back to school

Welcome FNG Dough Boy!

Thanks Ice for the oppertunity to lead!

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