Tag: Nemo

A Little Chilly In Bermuda This Morning

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Despite temperatures in the 50’s this morning, we had 10 post at Bermuda Triangle. We did have one PAX in long sleeves, which is obviously unusual for August in South Carolina.

No FNG’s, but a few new faces (to me), so I gave a quick disclaimer followed by a quick mosey down to the school’s drop off circle and back to the original starting point where we circled up for some stretching:

Windmill – 10

Leg stretches:

Straight Leg Stretch (TRY and touch your toes)

Right over Left, Left over Right

Arm stretches:

Right arm across, Left arm across

Right arm behind your head, Left arm behind your head

Plenty of mumble chatter during the stretching. Didn’t do a long warm up, wanted to focus more on a quick warm up jog and stretching. Figured we could save the work outs for the work out. So after stretching we did a very short Mosey to our first station.

The Thang:

Two pieces of paper were placed about 75 yards apart. Each paper had 7 workouts listed on it. The “magic number” for each exercise was 50, unless otherwise noted (PAX thought this was amusing but thanked me later for it). All exercises were single count. The point was to run to the other workout station and perform the next exercise, then run back to the station where you started and perform the next exercise, until all PAX completed the 14 runs and 14 workouts.

Station 1:

Hillbilly Walkers, LBC’s, Big Boy Sit-Ups (25), Freddie Mercuries, Dying Cockroaches, Crunchy Frogs (25), Mountain Climbers

Station 2:

Overhead Claps, Bomb Jacks (25), Seal Jacks, SSH’s, Flying Squirrels (25), Shoulder Taps, Imperial Walkers

The PAX FLEW through this portion of the workout, so I thought about rinsing and repeating, but we Omaha’d:

Indian Run around the gravel track. Last PAX does three Jumping Knee Tucks, runs to the front. New last PAX is not allowed to start jumping knee tucks until PAX actually reaches the front of the line. We completed our line exactly as we completed the track, and we moseyed over to find some wall. People’s chair with PAX starting at each end going out 10 feet and performing 5 Sumo Squats, Rinse and Repeat. BTW’s with PAX at each end going out 10 feet and performing 5 Monkey Humpers.

Mosey back over to the traffic circle closest to the Baseball Fields where we would Duck Walk around the circle and plank until the 6 got in. Next time around the circle we traveled via Lunge Walk, and planked until the 6 came in. Nemo didn’t think this was enough so he performed Merkins until the 6 finished.

Head back to location of COT with about 3 minutes left for some MARY:

Box Cutters in cadence (Homebrew) – 20

Flutters in cadence (Iced T) – 20

Q made an announcement that there were #’s less than 20!

Hello Dolly’s in cadence (Nemo) – 15

LBC’s (Love Bite) – 15

TIME!

Announcements – The Dragon is CLOSED this Saturday for Summerfest in downtown York. Yes, there is a downtown in York. There will be an F3 tent there. Visitors will roll dice in order to perform a workout, receive a prize, and of course get information about F3.

Prayers:

  • A young man on Two Ferns son’s football team broke his Femur in his first ever scrimmage this week. We are praying for healing.
  • The peaks and valleys of marriage. Praying through the valleys, Praising during the Peaks!

Thanks to Homebrew for the opportunity to lead. Thank you to all of the PAX for the push this morning.

  • Peg
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Kettlebell Tabata + Weighted Indian Runs = Whole Lotta Pain

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Started off the morning by unloading some Kettlebells and Dumbbells of various weight onto the ground behind my trunk.  Weights ranged from 10-20 lbs.  Also, a 50 pound sandbag was dropped beside the weights… and, of course, a speaker to blare some heart-pumping music in the Gloom (c’mon peope, bring your music too!… *unless it’s Nickelback/Creed*).

Started off with a Mosey.

Circled up for Warm-O-Rama… 20 SSH, 10 Windmills, 10 Imp. Walker, 10 Hillbilly Walker… We’re warm.

The Thang:

Tabata time!  Everyone grabs 1 weight of their choosing and we complete 8 sets of one exercise.  AMRAP in 20 seconds, followed by 10 seconds of rest, again, X 8.  After completing the 8 sets, drop your weight, we pick up the 50lb sandbag, and indian run a distance away and back to our workout area.

Exercises completed were as followed:  Jack Press, Goblet Squat, One Arm Curl, Woodchop (reach up to side, bend turn to other side, lifting/lowering weight), and American Hammers.

End with COT, Name-O-Rama, and Announcements/Prayers.  Prayers for students/teachers on the first day of school and beyond.

Thanks Flux for the opportunity to lead!

 

*Side Note*- It’s Wednesday and my body still aches from this workout.  I must have done something right!

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Cats, Kicks, and Crawls at Poopdeck

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10 PAX posted in the gloom at Poopdeck with early comments that “at least it feels cooler today.” We obviously hadn’t started moving yet. After a quick – and disjointed due to late arrivals – disclaimer, off we moseyed in a counter-clockwise fashion around the parking lot. Cutting around to the backside of the building, leaping over the Dark-Helmet-eating curb, we threw in some side shuffles and toy soldiers before circling up behind Sherwin Williams for a quick-ish COP.

10 windmills

10 merkins

10 hillbilly imperial hillbilly squat walkers (these need a better name)

15 mountain climbers

10 thigh masters per leg, interspersed with downward dog

Quick scatter like cockroaches when the Crazy Cat Lady rounded the bend at 84mph and almost crashed into us. Crazy Cat Lady sighting = 5 burpees. Thanks for nothing.

With that done and adrenaline high after yet another near-death experience with our feline-loving “friend,” we moseyed to the upper shopping center lot for the main event.

The Thang

I don’t know distances between them, but there are two rows of parking spots that have light posts. We used these as our side lines. There are two rows of parking spots in between these rows. In both of the rows with the light posts, four cones were spread roughly ten yards apart (plus a light post), making for five “spots” on each line. It makes sense if you were there.

General rules: move as prescribed, do assigned exercise at each cone and last light post in row, do five plank circles (think dizzy bat without the bat and in a plank), then run like a drunk person to the other side of the parking lot where the other line of cones was. Pretty straightforward but not.

Round 1: broad jump to the cone, 5 Tony Hawk burpees, broad jump to the next cone, 5 Tony Hawk burpees, etc. (Total of 50 Tony Hawk burpees). Lots of spinning this round. Requests were made for motion sickness meds. Also, “there’s the humidity.”

Round 2: monkey scoots DaVinci cartwheels (description below), 20 monkey humpers at the cones (did we modify that down to 10? I can’t remember…)

Round 3: 2 double count crab cakes, flip over to 2 CDDs, flip over to crab cakes, CDDs, etc. Don’t worry about the cones. Just keep going. Ended with one million CDDs and two million crab cakes.

Ran out of time for rounds 4-7. Oh well.

Mosey back to COT with a slight mosey extension to kill an additional 30 seconds.

Announcements

  • F3 Dads camp is this weekend
  • CSPAN sendoff convergence the 18th
  • Read your newsletter

Praises and Prayers

  • Pray for F3 Dads camp, that everybody stays safe and we all still like each other at the end
  • PAX still looking for jobs
  • PAX out due to injury

Truth be told, I ran out of time to plan this. But, after running three days already this week, I wanted to place more emphasis on arms and less on running. I think the PAX appreciated it. Watching the drunk running was my highlight.

Thanks to Peg for the opportunity.

Jedi

 

“DaVinci Cartwheels” = Begin in a low squat. Reach across with both hands, placing your left hand next to your right foot and your right hand a bit further off. Push off with your feet, lift your hips over your shoulders into a mini tucked handstand, then (as gracefully as possible) put your feet back down past your right hand (left foot next to right hand), facing the same direction as you started. Rinse and repeat. Sometimes called a “monkey crawl” or “monkey scoot.” Can be done in both directions.

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Dice Dice Baby

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After being on IR for a month, YHC was finally back in the game and got to (at last) Q at Bermuda Triangle. We had a couple of late comers, but the final count was 7 PAX.

Disclaimer made.

Jog around the track to the basketball court then circle up for COP.

SSH, MNC, Merkins, Windmills, Crab Cakes… probably forgetting some other stuff.

The Thang

Moseyed to the large traffic circle where PAX

·         Bear crawled around circle, then 7 worst-merkins-ever

·         Crab walked around the circle, then 20 crab cakes

·         Bear crawled around circle, then 7 worst-merkins-ever

Easy to write, hard to do. This traffic circle is no joke.

Die of Doom

I really need a better name for this one. But the night before the Q, Die of Doom was all I could come up with. PAX moseyed to the far side of the school where a whiteboard and novelty foam die had been set up. Reps for each of the 12 rounds were predetermined: 10, 20, 30, 40, 50, 60 then 60, 50, 40, 30, 20, 10. The die roll determined the exercise. Each round a PAX would roll the die for the group (resulting in cheers or groans), everyone would do the corresponding exercise for the assigned reps OYO, then run to the end of the parking lot and back. Rinse and repeat until all 12 rounds are complete.

Die values:

1 = LBCs

2 = SSH

3 = Dips

4 = Merkins

5 = Monkey Humpers

6 = Burpees

 

Lady Luck was definitely in a burpee mood that Friday as we rolled burpees on the ascending 50… then rolled burpees on the descending 50 again. At least she stayed away from burpees on the 60 rep rounds. The distribution of the exercises was surprisingly even – not the reps, but the variety in rolled numbers. We ended up having to cut things short in the 8th round as we were quickly approaching 5:45. YHC will have to budget more time for this in the future. Mosey back to COT.

 

Great to be back in the gloom getting sharpened by you men. Being on IR sucks, so don’t forget to reach out to PAX who are injured. The 2nd and 3rd F stuff shouldn’t stop just because you can’t post to a workout.

Stay classy,

Homebrew

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A Summer Reunion at Crow’s Nest

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Great way to start your week.  5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down.  Two Ferns made his Crows Nest debut, Austin Powers returned  from his vacation across the pond and we had Viogt join us from Rock Hill at the request of Homebrew.  Excellent group this morning, especially after Olaf and Nemo ran up late to COP!

I quickly gave the disclaimer and we were off. Mosey down the service road to the back parking lot of the school with several dynamic warmup moves.  It’s funny how you go under the street lights and they TURN OFF when we stroll by… really tells us how wanted we are.

COP

Random counts of Imperial Walkers – Moroccan Night Clubs – SSHs – Merkins – Yoga – and Mountain Climbers

Didn’t take long to break a sweat, so we moseyed to the playground area farther back in the school.

We started a cycle of an easily written, but hard workout. UvU

Station 1 = 10 pull-ups

Station 2 = 20 Merkins

Bear crawl about 40 yards to next station

Station 3 30 Sumo Squats

Crawl Bear another 40 yards back to station 1

Rinse and Repeat 5 times

Once this was over I shared a few “motivational” words about being tougher than you think you are.  Completing this cycle was a big challenge, and everyone made it.  It’s opportunities like this that show you how far you can actually push yourself.  Keep it up throughout your day and challenge yourself to be better in everything you do!

Mosey around the school to a wall for next evolution

Wall sits for 60 second counts

Wall Plank with feet on wall then we did 10 in cadence shoulder taps. (real crowd pleaser)

Wall sit another 70 seconds of counts

BTTW 30 seconds of count.

Made our way back to the front of the school for the last 5 minutes of Ab Lab.

PAX went in clockwise circle picking the Ab exercise and counting the cadence.

Ended with COT and our prayers.  Shared a summary of the 3rd F Invergence from the previous Friday.

Honored to Lead

-Royale

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Wonder Twin Powers

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13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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Not So Ultimate Frisbee

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On a comfortable morning at the Crow’s Nest, 4 brave Pax joined YHC for what I planned on being a fun but grueling workout.  Lately, the Q’s have been incorporating sports in the workout’s and being that in the book “Freed To Lead” it suggests that you borrow ideas and try to make them your own, I would follow this time tested formula.

I started the workout with a quick 5 Donkey Kick’s to get the Pax’s attention and then we mosey’ed on over to the COP area that is in one of the many parking lot’s in the Crow’s Nest.

I had ascending Donkey Kick’s to accompany the 10 warm up exercises starting with 1 Donkey Kick to 10 Donkey Kick’s after the final exercise.

10xSSH

10xSunGods-fwd and reverse

10xWindmill

10xCherryPickers

10xImperial Walkers

10xLSS

10xPlankJacks

10xHook/Hook, Uppercut

10xMountain Climbers

Plank Hold-10 second each Pax around the circle

The Thang

We then mosey’ed on over to the main event.  Unfortunately, since we only had 5 Pax on hand, my plan on playing a match of F3 Ultimate Frisbee landed with a dud so I had to Omaha.  I started us out just tossing the disc around while I tried to figure out what I was going to do and then when I saw one of the Pax drop the frisbee I figured there should be a punishment for dropping said frisbee.  We then just kept tossing around the disc and every time a Pax member dropped it(or there was a mis-throw) we had to do an exercise.

1st Drop-10 Burpees

2nd Drop-15 ‘Mericans

3rd Drop-20 Single Leg Squats (10 each leg)

4th Drop-25 LBC’s 

5th Drop-30 Plank Jack’s

6th Drop-35 Single Leg Flutter Kicks

7th Drop-40  Thrusters

8th Drop-45 Bomb Jacks

Final Drop-50 Curb Dips

With 15 minutes on the clock we mosey’ed on over to the pull up station and did Jack Webb’s with an ascending pull-up/squat combo.  Nemo was not pleased, and at the end we were all doing cheat pull ups.  We then mosey’ed on back to COT where we has 3 minutes of Mary(or Ab Lab as some call it).

Peg called out 12 Big Boy Sit Ups OYO

Nemo had us do 10xBox Cutters

Respectable Olaf has us do 20xFreddy Mercury’s

Wolverine had us Do 10xAmerican Hammer

I ended the workout with a Honeymooner/Down Dog combo

Observation/Prayers/Praises

Prayed for injured Pax members and discussed Bolt’s idea for a Sunday morning trail running AO at 7 Oaks.  Till next time…

 

 

 

 

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Baseball in the Bermuda Triangle

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Some mysteries are never resolved.  We may never understand why things seem to go missing here, but we do know… they have Baseball!

All kidding aside, it was another muggy morning and 8 PAX were present for YHC’s Q at the Bermuda Triangle.  When the site Q (Homebrew) informed me he was still on I.R. and asked me to Q, I was eager to help out and already had a good idea of what I wanted to do since I’ve posted here a couple times prior.

After a quick disclaimer, we took a mosey around the track, it’s not an official “track” like you would have around a football field, but I’ll bet it is about 1/4 mile around this gravel filled trail that leads around a couple of baseball fields, a playground, and a lot of green space.  Everything a Q needs to give the PAX what they paid for, which included some butt-kickers, high-knees, karaoke’s (both sides), NUR, and some toy soldiers before circling up in the grassy field for Warm-a-rama where we did the following exercises in cadence:

  • SSH x15
  • Windmills x10
  • Imperial Squat Walker x10
  • Elbow Plank (had a couple of PAX call a 10 count while holding)
  • Peter Parker x10 (while still in elbow plank)
  • Merkins x5
  • Finished up with the honeymooner and downward dog to stretch it out and recover

As mentioned before, this site has some easily accessible baseball diamonds, so I felt like utilizing one of them.  Basically, we did “The Cycle”, which consisted of a bear crawl to 1st base, 5 burpees, crawl bear back (reverse bear crawl) to home plate, bear crawl around 1st and stop at 2nd base, perform 10 burpees, we repeated this until we stopped at all the bases including home plate, where we did 20 burpees and a crawl bear all the way back around the diamond.  I had Peg do Lt. Dan’s around the bases while his shoulder heals, some of the other PAX followed suit as  well before the end, all the PAX finished and did great!

With a little less than 20 minutes to spare, I took a quick count of the PAX and since we had an even number, decided to partner up for Catch-Me-If-You-Can.  I really like doing this, especially if you have a nice yard to play in, which we did, so it was the perfect fit.  The basic structure was that PAX-A would do a small number of an exercise while PAX-B NUR’d down the field at speed.  When PAX-A finished, he would sprint to catch PAX-B, tag him, and they would do more of the exercise together, and then we would travel back a way of my choosing. Here is what we did:

  • 5 squats, tag partner, 15 more squats, bunny hop back and then repeat once switching partners.
  • 6 shoulder taps, tag partner, 20 more shoulder taps, crab walk back, swap partner and repeat.
  • 10 flutters, tag partner, 40 more flutters, sprint back, swap & repeat.
  • 4 Makhtar N’Diayes, tag partner, 15 more Makhtar N’Diayes, mosey back, rinse & repeato.

With about 5 minutes to spare, the PAX were looking pretty smoked, so I decided to let them choose either 1 more set or circle up for Ablab, not surprisingly they quickly chose Ablab.  We circled up and I called on several PAX to pick an Ab exercise  and call it out in cadence.  We ended up doing some boxcutters, big boy sit-ups, freddies, hold plank, and 1 more that I’m forgetting.

We circled up for CoT, which consisted of the usual name-a-rama, announcements, praises, prayers.

  • Sweati tomorrow!
  • Prayers for Homebrew’s return/healing

Even though mumble chatter was low, we had a great time this morning. Thank you Homebrew for the opportunity to Q.

Until next time,

-Flux

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Murph Jr and Balls to Wall-Whoppers last Q at crows nest

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By a mixture of being out of town over the weekends and just staying up too late/laziness, I’d managed to avoid posting at crows nest despite it being literally the closest AO from my home.  What with me moving sometime between the 17-23rd, I was glad to get put on the Q schedule in advance so that I could have one last whirl for the time being. I wanted to do something unique and fairly painful for the pax.

Short mosey to closest parking lot, COP-

SSH
Sungods, forward and reverse, windmills, imperial walkers,

Musical Primer- At some Q’s they have brought speakers but NOT been playing 80’s headbangers, much less the one most appropriate to a classic exercise, Balls to the Wall!

Had the PAX get into peoples chair, one at a time run to walkway and perform burpee+shoulder tap, as the song played on shakespeares speaker via my phone bluetooth. At part right before chorus, We would go balls to wall. Fun little warmup.

Main Event- Murph JR

Mile run, 1 minute pushups, squats, pullups, with note taken to what max reps done by any of the PAX was.

Another mile run, and started running out of time so we didn’t go back to the pull ups. all together, did 66 merkins with a ten count break, and 60 squats, which was records from the 1 minute timed.

with two minutes left, mosey back to COT and did some ab lab, 10 bigboy situps, 20 4 count flutters and then time up.

Prayers for safe travels and england Godspeed in the world cup. humbled by the PAX and the support they have given me for over a year. At the end of this week I will know if my future is leading me to Greensboro, Washington state, or ft worth texas. Wherever I go, I know I will want to join or create fellowship like that I’ve had in F3. Thanks to everyone who has sweated with me and helped me grow as a man.

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