Tag: Nemo

Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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Mega Tight Mile

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I had the pleasure of Qing the High Intensity workout at Shipwreck this morning! 10 pax accepted the challenge and I wanted to make sure to deliver what they signed up for. We did a variation of a merciless mile, but this one was different…It was a Mega Tight Mile.

We ran down to the track and COP lasted about 15 sec just to give instructions. The HIT workout is only 30min so we got right to work!

Mega Tight Mile looked like this: 4 cones placed around the track at each cone you stop and do work!

Lap 1: 10’s

10 Burpees

10 Plank Jack Merkins

10 Tuck Jumps

At the end of Lap 1 you completed 40 reps of each exercise.

Lap 2: 20’s

20 Ski Ab’s (Counting only middle)

20 High Knees with a Twist (High knees but touch opposite elbow to knee…basically a standing Freddy Mercury)

20 Front Back Jumps (Jump forward, Jump Backward)

At the end of Lap 2 you completed 80 reps of each exercise.

Lap 3: 30’s 

30 Mountain Climbers (Double Count)

30 Plank Jack Shoulder Taps (As you do shoulder taps your legs spread apart while holding plank)

30 Squat Jumps

At the end of Lap 3 you completed 120 reps of each exercise.

Almost Done Finish Strong!!

Lap 4: Time Challenge

To finish our Mega Tight Mile I challenged the Pax to give it all they got!

For the last lap all you have to do is run!…but the catch is if you don’t finish your lap in under 2:15 you owe us 20 burpees!

Lucky all the pax are mega tough so everyone fished in under 2:00min so no burpees were done.

Instead we finished the workout with some ab work

In Cadence 10 Box Cutters, 10 V-Crunch.

Congrats You did  it!

After completion we met up with the Moderate Workout guys for Name-o-Rama, FNG naming, and Prayers a praises.

Shout out to 3 FNG’s QT, Airwolf, and Bartman

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High Intensity Beatdown at Shipwrecked

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Shipwrecked is the newest Lake Wylie AO that offers two workouts: moderate for the respectable or dinged up pax and high intensity for heart pumping challenge.  YHC was privileged to Q the 30 minute high intensity boot camp.  Here is how it went down:

Warm-o-Rama

  • 100 yard mosey to the rear of the elementary school parking lot
  • 20 SSH IC
  • Arm circles

The Thang, Part 1 – The Challenge

A combination of merkins and pullups; pax individually chose to 25/8 or 15/5 for a series of no rest reps:

  • Two rounds of standard merkins/wide arm pullups
  • Two rounds of diamond merkins/chinups
  • Two rounds of werkins/standard pullups

After about 12 minutes, pax would have completed between 90 & 150 merkins and between 30 & 48 pullups

The Thang, Part 2

  • 11s in the parking lot: squats and CDDs
  • Lunge & Nur in between
    • Omaha lunge to plyo-skip

The Thang, Part 3 – on the track

  • Fast jog the straight-aways, slow jog the curves – one lap
  • Repeat with 5 burpees between straights and curves – 20 burpees total
  • Finished with quick round of Mary
    • 15 crunch frogs, IC
    • 12 Box Cutters, IC
    • 20 American Hammers, IC

We ran back to COT for announcements (Invergence/Convergence Sept 6/7) and to welcome FNG “Chimichunga”.

Final tally:  30.min 53 sec; 1.44 miles, peak heart rate 170, average 120;

As always, an honor to lead.

Wolverine

 

 

 

 

 

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Full Body Beat Down

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What’s up fellas! Welcome to my first ever Backblast. Hopefully it’s not terrible, but if it is it’s because of the reader…not the writer.

The clock hit 5:15am so after a short intro, disclaimer and regular warning about legal matters we got things started. We did a Black Snake Indian run (Indian run but 1 by 1 the pax weaved in between  each other back to front). We did this until we made it to the location for COP.

COP:

15 Side Straddle Hops, 10 Imperial Walkers, 10 Cherry Pickers, and finished with 10 Low Slow squats.  After this we got down to business with the good stuff.

For the Main event I wanted to make sure we did a full body workout with arms, legs, abs and endurance… so I broke it down into 3 parts.

Part 1 (Full Body)- Hill top Escalator

10 Burpees, 20 Plank Jack Merkins (Merkin but as you go down your legs go out like a SSH), 30 Gorilla Jumps, 40 Mountain Climbers, 50 Flutters.

After each round run down the hill and alternate between Bear Crawl and Bunny hops back up.

Part 2 (Abs & Endurance)- Ladder Suicides In and Out Abs

I put out 5 cones for the suicides. For the Ladder portion we did in and out abs (Plank while moving your legs in to your hands and back out into plank position).  10 In&Outs then Suicides, 15 In&Outs then Suicides, ending with 20 In&Outs then last round of Suicides. Congrats you made it past Part 2!

Part 3 (Arms & Legs) 11’s

Last Part finish hard!

We did 11’s with Peter Parker Merkins and Shawn Whites (Squat Jump with 180 spin)

After all “Parts” were complete we ran back for Name-o-Rama, Prayer Request and Praises. .  Black Snake Indian Run formation.

Prayer Requests: Teachers going back to school today

Praises: Shout Out to Two Ferns for leading the Prayer walks and Schools and for FNG Autotune!

 

 

 

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High Intensity Poop

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The Gloom was dark and full of terror.  12 bad a@# High Impact Males rolled up to PoopDeck to get some, and some they got.  A disclaimer was given and off we mosey’d on over to the Papa Dock parking lot where they have a fishing pier.  Early morning fishermen looked on with furrowed brows at a motley crew of 12 guys dressed in dark clothing running at them, wondering what in the world was going on.  We did not care, we know we are crazy.

As practice for my first High Intensity Q next Wednesday at the yet to be determined AO name, I did a high intensity COP consisting of 3 rounds of Circle Burps(High Knees with each Pax calling out “down” and doing a burpee for a total of 36 Burpees).

We then did a Dora consisting of 100 Donkey Kicks/150 Curb Dips/200 Single count Lunges.

The sweat was dripping and heart rates were pounding as we mosey’d on over to one of the big parking lot walls where we did Balls To The Wall Walks(Pax hand walked a certain distance while the other Pax did Burpees till all Pax did the Wall Walk). Then we mosey’d on over to one of the parking lots and did Cha Ching parking lot agility drills(you have to be there).

Our grand finally with 10 minutes left on the clock was a Fia inspired exercise called the pancake.  You do 1 merkin, flip over and then do a big boy.  We finished in a 1/1,2/2,3/3+ rep range till we hit time.  A real crowd pleaser. 

Prayers for kids growing up in broken homes and using athletics to get out of a bad situation. Prayers for violent deaths, upcoming surgeries and the overall state of the world. Tune in next time for more pain and suffering! Peace!

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Joint Operation Command – The JOC – time for revival and invigoration of leadership!

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34 Men at the JOC

Was so cool to see two regions come together as originally planned for The JOC. Kenyan has been working hard to attract the PAX from both regions to this awesome AO and today it happened.

I want to thank Kenyan for the opportunity to Q and I am humbled for the call. I want to thank Pusher and DOuble D for accepting the invite to Co-Q with me and making the 3 headed monster complete. The compliants about it being a moderate site were outstanding…..Thank you! I want to thank all the PAX for posting this morning and you all have choices and I don’t take it lightly that you chose to post at The JOC. T-clapps to Lake Wylie PAX for posting and making the trek….much appreciated. Way to go FNG Steve – aka Bluto for posting. That was no easy task for 1st Timer and you did awesome!!

The Thang:

Cake Boss intro and disclaimer and them off to Soccer field lot

  • COP
    • Plank
    • Merkins
    • SIde Straddle HOps
    • LBCs
    • Plank
    • Wide Arm Merkins
    • Imperial Walkers
    • Freddy Murcurys
    • Plank
    • Peter Parkers
    • Moracan Night CLubs
    • Squats
    • Hello Dollys
    • Plank
    • Parker Peters
  • Mosey to end of lot
    • High Knees half way then mosey to end
    • BUtt kickers half way then mosey to end

Hand off to Pusher

  • 5 Burpees
  • Mosey 100 yards or so
  • 4 Burpees
  • Mosey 100 yards or so
  • 3 burpees
  • Mosey 100 yards or so
  • 2 burpees
  • Mosey 100 yards or so
  • 1 burpees
  • I think we did exercises after running but who knows…..people we dying and I pulled my hip flexor, but it was all getting us better!!!

Hand off to Double D

  • 6 Burpees
  • Bearcrawl/backward bearcrawl at each light change
  • 7 Burpees
  • lunge/backward lunge at each light change
  • 8 burpees
  • Mosey
  • 9 burpees
  • Sprint
  • 10 burpees
  • Again  we did exercises after running but who knows…i was seeing the Saints in the clouds

COT

Great time was had by all. Kenyan has solid Q list of guys to pull into the JOC Q rotation. Read your newsletters!!

Steve FNG – Bluto owns or runs the Amor Artis brewery on main street n Ft Mill. Go hit him up but more importantly……get him to post and get better each day!

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Crows nest met Diego

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What a beautiful morning at the nest it was!
17 men came out to get better and wetter. Started with a full disclosure disclaimer and off we went.
Warmup mosey to get our ROCKS and continued to mosey around the other side of the school until I saw fit to stop and do SSH. Mosey to end destination, warmup complete.(You don’t really need them if the thang is hard enough)

The THANG
I dubbed it Diego’s Death Star DOSIE DO!
Partners hand picked by YHC, wimpier rocks disposed of. All exercises to be done with big mama rocks.
50 Burpees
100 Tricep extension
150 overhead press
200 squats
250 curls
300 ABS (100Americans hammers, 100Big boys, 100Small Rock crunches-formally known as LBC but needed to start with an S for my ABS to be legit)
One partner runs the other works. Running partner did merkins and Balboas at end of route. We DID A LOT !
Mosey back to drop off our rocks and circled up for a few minutes of Mary.

Great time leading today! I greatly enjoy my time in the gloom with my brothers. Every week I see our numbers growing,
WELCOME FNG KATNISS!

Prayers for all the children’s camps and travels. Until next time…

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‘Twas another beautiful Saturday morning at the deep, 21 pax including FNG Bobby Boucher came out to put in work.
COP
Produce pickers
Moroccan night clubs
Sun gods
SSH of varying speeds
Mosey to the picnic tables

11’s
partner Abyss Merkins and Dips
Mosey to playground
Partner pull ups and Makhtar N’Diayes
(Lots of mumble here, whining about forearms and such)

Main event
1/4 mile track mosey until Q says red light perform exercise until Q says green light.
Merkins
Monkey humpers
Lunge walk
Big boys
Squats
Burpees
Alternating arm planks
Dying cockroaches
I’m sure I’m forgetting a few.
Ended up with close to 3 miles for the morning
Rounded it out with some ultimate football and a brief 4 minute Ab lab.

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Millendian Run @ the Abyss

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It was a beautiful morning for a “millendian” run at the abyss.
Quick mosey to the courts/track and circled up.
Windmills
Imperial walkers
Moroccan nightclubs
SSH
Then we began!
100 reps 10 exercises 2 teams
First pax from each team to complete the 100 “won” for their squad. The prize regular 1/4 mile Indian run, the consolation prize was a burpee Indian run.
Merkins
Crunchy frogs
Sumo squats
CDD
American hammers
Flutters
Shoulder taps
BBS
Monkey humpers
Ski Abs
That took us to 2.5 miles and 2 minutes left.
1 round of hello dollies and some Makhtar N’Diayes

It was an honor to lead and sweat with these men. Thanks for a great time.

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Olaf is evil

Snowman Celebrates America

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22 Mericans joined YHC at #Abyss for some stars and stripes work.
Disclaimer was disclaimed very well and everyone was clear on my style of “fun” so to get the party started we counted off by twos but since nobody remembers their number we did stars and stripes. Then YHC’s paintrain was opened up and each PAX that was a star was asked to carry a tire carcass and the stripes had to pick logs.

Mosey over to back track and get artistic by making a flag with coupons from paintrain. Wish YHC would have taken a picture of the magnificently heavy flag.

Circle up for some COP/warmup
SSH x 13
Circle of hump x 13

Everyone grab a partner and grab something heavy and make a lap around the track AFAP.

Circle back up for more COP
Suicide squats x 17
Hip slap x 50 (crowd pleaser)

Everyone grab a partner and grab something heavy again and make a lap around the track AFAP.

Last little bit of COP
13 Bropees with high five at the top of the jump.

Now we storm the beaches and charge the back hill in memory of all the great men and women that have died protecting our great country.

One partner grabs a machine gun, aka log, while the other partner grabs a ring of belt ammo for the partner’s machine gun, aka tire carcass, and charge up the hill AFAP.

Starting at the top of the hill, lunge walk down to the middle light then backward lunge walk to the bottom. Then crab walk back up the hill to the middle light then bear crawl up to the top.

Grab all the coupons and rumble down the hill back to the track circle for some ring toss fun.

Broke PAX into 7 fire team columns of 3-4 men each. Starting at the end by the playground first pax up will ring toss tire carcass towards other end of parking lot, then run to where the ring stopped and perform 3 Kraken Burpees. Next man up grabs ring and tosses then chasses and performs krakens and so on until the team reaches the other side. Nobody was seriously injured so we ramp up the difficulty and with it comes more excitement and maybe more danger, remember the disclaimer….Same rules as first trip down but now ring has to be tossed overhead. Now as you can imagine the level of chaos and confusion got pretty intense. I can’t imagine the horror of being in a firefight with my fellow men getting dropped and scattered from a rain of machine gun fire from a superior position. Guys were ducking from other tires being heaved and jumping over their teammates and even jumping over other guys that were not even on their team but somehow there tire rolled into their path so they had to jump over them too, It was mayhem. Nobody died and there were some pretty good laughs so we continued.
All the coupons and logs were then distributed around the oval track for the final exercise. Deep squat expedition was about to start. Everyone started at a coupon around the track. Every time you encountered a coupon in your path you had to stop and perform three deep squats. If there were two coupons side by side, you guessed it, six deep squats for the double coupon. continue around the track until one minute to Endex then jailbreak to COT leaving coupons at the track.

Count-A-Rama,
Name-A-Rama,
Announcements before ball of man for COT with an open moment for PAX to lift up prayers and praises.

Great job by all the men gutting out a physical fast paced good old fashioned American beatdown in celebration of our wonderful nation.

Thanks for the opportunity Copyright to lead and Funhouse for the accountability to get it blasted.

NMM
If anyone has any suggestions or recommendations or comments on how I can offer a better beatdown please let me know. DM me or hit me in the gloom, I would love to discuss. I know that we are very fortunate to be AO rich and have multiple options on where we post each day so I want to make sure I am delivering a beatdown that is worth you unfartsacking yourself for. I don’t think I am alone in striving to serve up a beatdown that checks all of the 3S2T and if anyone has any feedback good or bad let me have it brother. Hit me with the hard truth, I demand it, because we can’t get better unless we get truthful. Here is your chance to work on your Candor, deliver a hard truth to me and let’s discuss like men how to make it better for everyone. I want to represent this region right when I have the opportunity to guest Q downrange so help me make us look good. Get out of your comfort zone and put yourself out there to become a better leader, be vulnerable and learn from the mistakes and analyze the feedback. I can’t wait until next time and I hope you feel the same way.

Stay frosty my friends,
OLAF

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