Tag: Olaf respect

Shipwreck MOD

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We had 8 enjoy the MOD workout at Shipwreck this morning . And I will start out with a huge shout out to Sand Dollar for posting 3 days in a row, he is quickly moving from FNG to seasoned vet!

Here’s what went down:

Warmup

Slow mosey around the parking lot with knee to chest and  toy soldiers, 

Imperial Walkers

Moracan NightClub

Produce pickers

Windmill

Hillbilly Walkers

The Thing 4 corners

Corner 1:

LBCs

Merkins

Lunges

Corner 2:

Flutter kicks

Incline Merkins

Dips

 

Corner 3:

Knee / Leg Raises

SSH

Step ups

 

Corner 4:

Freddie Mercury

Mountain Climbers

Low Slow Squats

 

With only 30 min to get it done I was proud to see everybody complete at least 2 full rounds, while a few just got 4 rounds in before the clock expired. Good Push men!

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Highly Intense with a Dose of Moderate

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Today was the “soft launch” for a new workout coming to Lake Wylie.  We meet at the usual time of 5:15, but have a couple of options.  The PAX can choose between a 30 minute moderate workout that is great for some of our respectables or guys who are needing a little rest or healing from an injury.  The site-to-be-named-later is held at Oakridge Elementary school, the school opposite from The Deep where we have our Saturday workouts.  At the end of the workout we would finish up in typical F3 fashion and then meet up at Starbucks for some 2nd F coffeeteria.

In any case, this morning I took the “high intensity” workout and decided to throw some traditions (no Warm-a-rama) out the door since we only at 30 minutes to get our WORK done.  I notified the PAX arriving a few minutes early to get their stretching in while they can.

At exactly 5:15 we took off for a fast mosey to the right side of the school.  I had a speaker with 8 rounds of a HIIT routine laid out to some music.  30 seconds of AYG burpees followed by 20 seconds of flutters.  All in all, I think most of us were between 75-100 burpees to start the morning.  A great way to warm up.

Upon completion we took off for another fast mosey to the back of the school where the playground was.  The workout was simple, run a lap around the playground and then do 15 dips and 3 “good” pull ups. I wanted the PAX to focus on form and getting them done right so I kept the reps low on purpose.

After that I gave the option to do some hill work across the street or whatever nastiness I can come up with on the fly due to only having about 10 minutes left.  Most were on board with the hill work and I was all for it until I heard Wolverine mutter that he picked that because most of the remaining minutes would be spent running to and from the hill.  He was right, so I scratched that immediately and we did the harder thing.

Back to the parking lot where we did the HIIT “warm-up”, we would start at one side of the lot, at the curb, and do 1 squat, bear crawl across the lot and do 1 merkin and then repeat going back and forth incrementing +1 each time #zimacount.  Some of us completed 7 rounds of this so do the math.

We quickly ran back and circled up for CoT.  I burned about 450 calories and we covered 1.5 miles, not too bad for 30 minutes!

CoT

20 in all showed up today including 4 FNG’s!  A great turnout!

The Deep is closed this Saturday for the Invergence.  Also, August 11th we are praying for Clover Schools (Contact Two Ferns for info).

We closed out in typical fashion and prayed for those in need.  One of our FNG’s M’s is having wrist surgery and another’s friend reached out with suicidal thoughts and needs help.

Until next time,

-FLUX-

 

 

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Life Skills with kettle bell babies at the Cannonball

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Disclaimer disclaimed while in plank.
Start the party with an Indian run complete failure on my part.
Circle up with kettlebells for some suicide squats, Merkins, and circle of kettlebell rows.
Bring your kettlebells and make a lap around half parking lot. a crowd pleaser for sure.

Then time for life skills. Again a failure on my part of explaining the difference between two rows or columns and two lines.
For the record, a line is what you learned how to stand in back in Kindergarten. You find the back of someone’s head and stare at it. That’s a line.

A row is where you are standing shoulder to shoulder with a fellow PAX facing in the same direction. If anyone wants to correct me I welcome the discussion.

Sadly in today’s broken world, there are some terrible, evil individuals out there they want to cause harm to innocent people. This mornings life training was an attempt to prepare fellow men for such a situation.
The first row of PAX dropped down to a plank with head up facing the church with the kettlebells in front of them. These PAX are going to be jumping up from plank, grabbing two kettlebells, their own along with kettlebell belonging to pax opposite them in row 2, and sprinting away from the starting point as if an active shooter attach was taking place and the kettlebells were their shorties. Use your imagination people! This could save someone’s life.
The row 2 PAX were instructed to also start in the plank position but facing the woods. When YHC says “go” the row 1 PAX jump up, grab kettlebells, and take off towards the woods. PAX in row 2 perform 3 hand release merkins before jumping up and giving chase to PAX in row 1 that just kidnapped PAX 2 shorties. Think of it as a modified “catch me if you can” exercise set.

Finish it up with a more successful attempt at the fuel tank farmer carry Indian run.
I had plenty more planned, let this be a lesson to newer Q’s: always plan at least double the amount of exercises than you think you have time to complete, but given the rapid growth of the @F3_LakeWylie region I wanted to get some future Q’s in the spotlight. Let us not forget that we are challenged to invogorate male community leadership. Great job to those men for going along with being voluntold.

Finish up with Count-A-Rama, then Name-A-Rama, praises and prayers before BOM.
Thanks for the opportunity TwoFerns to lead such a strong group of HIMs.
Until next time “Stay Frosty My Friends”
OLAF.

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A

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12 attended the Poopdeck this morning and came ready to work.  I gave the usual disclaimer  and then informed the PAX that it has been awhile since I’ve been on the Exicon and decided to work my way through the whole thing.  Today of course, were exercises that began with A.  So we took off for a fast mosey along the “backside” of the Poopdeck.  Along the way we did some side steps, NUR, and Toy Soldiers before circling up for a quick warm up back at the starting point.

The Warm-up consisted of “ATM’s” so we held plank and performed the next 3 exercises in cadence.

  1. Alternating Shoulder Taps
  2. Tempo Merkins
  3. Merkins

Our next stop was at the front of the parking lot on the road between the Bowl n’ Bounce and Gas Station for some Ascending Curb Crawls w/Absolutions. I chose this spot specifically because there was some grassy area just past the curb that saved our elbows.

Starting at one side of the street/curb we would bear crawl across and perform 1 Absolution.  Bear Crawl back for 2 Absolution and continue onward until we reached 9 Absolution.

From there another fast mosey to the nice parking lot and a quick stop on the side building wall for some Ascending Testicles.  15/45/ degree Derkins in plank position with feet on the wall.  I didin’t make the PAX go full BTTW because there was quite a bit of grumbling.  OH YEAH!  The cat lady was spotted here as well so 5 Burpees for all!

Off to the main course for some A.L.A.R.M.S.  The Exicon says they are kinda like B.O.M.B.S. (which are kinda like Dora’s) so I planned this to be a partner routine, but had a backup plan if the PAX were odd numbered.

I had some cones set out to at the starting line and then another set 10 yards out and another set about 30 yards out from the starting line.

For the routine 1 partner would perform the exercise while the other PAX would Crab Walk to the 1st cone (10 yards) and then Apple Turnover and Bear Crawl to the 2nd set of cones (about 20 yards), and then finally sprint “AYG” to the finish (which was a tree about 30 yards out from the last set of cones).  Mosey back and switch.

The Exercises were:

  • Angle Grinders (50) – These were new and fun.  Start in plank, then go to downward dog, touch hand to opposite knee, back to plank and Merkin, then repeat with other knee, that’s ONE.
  • Lunges (100) – 2x Count
  • Alternating Shoulder Taps (200) – 2x Count
  • Russian Twists (300) – Single count (because time was running low).
  • M – This was the “Movement” by the other PAX not doing the exercise.

After finishing up we slowly moseyed back to COT and had enough time for some Hello Dolly’s and Freddy Mercury’s.

Today was a lot of fun and I think I’m going to enjoy working my way through the Exicon, there are a lot of great ideas in there and it has grown SO much since the last time I’ve looked at it.

COT – Consisted of the usual, Praises for Baby Snowball, and PAX travelling on vacations with their families.  Not many spoke up today so Prayers all around for the ones that were left unsaid.  Also, the YETI is coming sometime in July……..

Thanks for the Q Peg, it was a lot of fun and you were missed!

Until next time,

-FLUX-

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Webs at Bermuda Triangle for anniversary celebrations

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First time out at the Bermuda Triangle, longer drive than usual but it was totally worth it, good to see new faces out in the gloom.

Today marks my 2nd anniversary with F3 Nation and it’s also the first anniversary of the Bermuda Triangle AO, TCLAPS to Homebrew for leading this AO during this year so what better way but to combine the celebrations; 15 PAX decided to get better and were ready to start the party at 0500, some where disappointed to know that no utensils were in the menu but later found out that it was better that I left the utensils out.

After a short disclaimer, we moseyed to the front of the school for the warm up in cadence:

Windmills

Moroccan Night Clubs

Low slow squats

Low slow merkins

I’ve been nursing a pulled hamstring all week so I decided to keep the running part to a minimum; I had 4 cards in my pocket with predetermined webs, we circled up on a “grassy” area, even though most of it was dirt with patches of grass, time to start our webs series, first web LEGS:

1 Knee Tar Jie – 4 squats, progressive to 10 KTJ and 40 squats (55 KTJ and 220 squats total)

Some questions arose when the second card was pulled out of my pocket but you don’t get up at 4 am to to the easy thing, second web CHEST/SHOULDERS:

1 Worst Merkin Ever (wide, regular, diamond) – 4 Carolina Dry Docks, progressive to 10 WME – 40 CDD, after the 8th WME I decided to switch the 9th and 10th round to regular merkins only and the CDD stayed the same. Flux was a champ and decided to do WME on the 9th and 10th as well so some of us joined him in the action. (+-150 merkins and 220 CDD)

we moseyed back to the soccer field for a softer grassy area and on the way there the site Q asked me about the legendary Captain Thor web, well, that was our third web ABS:

Captain Thor
1 Big Boy Sit Up – 4 American Hammersogressive to 10 BBSU and 40 AH (55 BBSU and 220 AH total)

With about 7 minutes left in the clock, I pulled my last card for the fourth web series CARDIO:

1 burpee – 4 goof balls, progressive to 10 burpees – 40 GB (most of us finished the 8th round for 36 burpees and 144 GB) I learned about goof balls last weekend at Hog and Coyote and this exercise really gets your heart pumping,  yes you guessed, you look like a goof ball!!

My plan was to include all groups of muscles into one workout and we did it, great job pushing yourselves out of the comfort zone gentlemen!!

We finished with announcements about Q School at Bermuda Triangle, we included our injured AX, families and kids on our prayers.

Thank you Homebrew for the opportunity to lead!!

Tinsel out…

 

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Buddies and Bells

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I’ve definitely had my fair share of Q’s at this point, but I still get a little nervous before each and every one, not out of fear, but desire to give everyone a good workout.  The PAX trust me with their time and I want to deliver, it’s as simple as that.  In any case, this morning was like most in LKW lately, hot and humid with a dozen+ PAX.  I showed up a little earlier than normal to setup and get ready.

At 5:15 sharp I gave the usual disclaimer and since O’Reilly was back-talking a bit I picked on him on the spot to give the F3 mission statement, he failed miserably, so I think we’ll start reviewing this before my Q’s.

O’Reilly, if you are reading this, here you go buddy.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

We started out with a long mosey out and around the parking lot, sans kettlebells, that included some karaoke’s and shuffles along the way.  We then circled up for a quick Warm-A-Rama that consisted of only Windmills.

We grabbed our bells for the 1st routine.

We had 70 seconds to do 7 reps of the following:

  • kettlejacks
  • bent over rows
  • curls
  • triceps extensions
  • goblet squats
  • american hammers 2x count
  • bench press

We repeated this 7 times.  If anyone exceeded 70 seconds we would be penalized, however, fortunately everyone finished with 5-10 seconds to spare each round.  This was a great way to quickly get in just shy of 350 reps of kettlebell work in. Nice job!

The 2nd routine was a 4 corners/buddy workout.

Each corner/cone had an exercise to do with your partner, it was always 100reps (50 each) and then a way to move between the cones.  The long sides of the rectangle we would go half way down the line via bear & bell (bear crawl w/kettlebell), then apple turnover into crab walk position with the bell laying on our bellies the rest of the way.  The short side of the rectangles we would move via lateral goblet squats.  Pretty much just as it sounds.  And all the movement sucked.

At each corner we did:

1st cone: 100 kettlebells handoffs, partners back-to-back, twist, and hand of a single kettlebell.

2nd cone: 100 partner merkins (no kettlebell).  I failed at explaining this one correctly at first, most PAX assumed that when I told to have 1 partner in plank position with the other also in plank with their feet on the backs of their partner that they would be doing derkins.  Nope, I quickly corrected them and told them that the partner with feet on their backs would be doing the merkins.  Most didn’t like this and much grumbling and complaining ensued.  I must admit, it was brutal.  I know a lot of PAX substituted on this one and did it the “normal” way, Royale and I did the whole thing and I’m sure others did, but it was painful and a real winner.

3rd cone: 100 bench press + overhead partner handoff.  Partners would lay head-to-head. Slight adjustment to this one as well.  It was a bit scary to hand off the kettlebell after each rep, so I said it would be fine to pump out 5-10 presses and then hand off the bell.

4th cone: 100 partner sit-ups.  Partners sat feet-to-feet, did a full “big boy” situp and handed off the kettlebell to their partner, rinse and repeat.

Royale and Ricky Bobby had to cut out 5 minutes early for work so the rest of us finished up and circled up for a couple of ab exercises to finish out the final minute.

CoT

Prayers for safe travels for some of our travelling PAX, prayers for Tom who is having heart surgery, and also prayers for Olaf because his grandchild is due today!

It was a pleasure to lead and a ton of fun.  I definitely wouldn’t have the continued motivation to get up and get after it most mornings if it wasn’t for the company of you great men.

Until next time,

-FLUX-

 

 

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Let’s Play

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So in my last Q I was drunk/hungover and in this one I am currently sick.  However duty calls and myself and 12 other Pax answered the bell for this morning’s workout. After a disclaimer we moseyed around the Bowl N Bounce buildings while also doing Toy Soldiers/Bear Crawls/Crab Walks.  

COP- SSHx20-Cherry Pickersx10-Mini Sun Salutations(Reach To Sky/Touch Toes/HoneyMooner/Down Dog)-Merkinsx10-Mini Sun Salutations-Plank Jackx10-LSSx10

While 1 Pax was in BTTW position and shimmied from one end of a wall to another the Pax that were waiting did Burpees.  With 13 Pax we did a lot of Burpees.  We then moseyed on over to the Habitat For Humanity parking lot.

Main Event 

We played Catch Me If You Can-Partner A does 5 Burpees while Partner B Bear Crawls. Partner A then sprints and the 2 Pax switch exercise.  We did three rounds of that then another three rounds with Crab Walks instead of Bear Crawls.

We then did a DORA. 100 Lunges/200 Big Boys/300 Jump Squats.  We did not have enough time to finish so we headed back to COT.  

Prayers/Announcements

Murph scheduled after Monday morning’s workout for Memorial Day.  Prayers for healing of cancer and heart disease.  Thanks Peg for opportunity to lead. Peace!

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Co-Q with Two Ferns

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Last minute Co-Q with my boy Two Ferns stepping up to lead the first half.

Those brave enough to pre-run made an appearance 45 minutes prior. (For the record, those PAX were Two Ferns and Shakespeare).

Disclaimer given by YHC and Two Ferns took us on a mosey to the elementary school parking lot for Warm-O-Rama.  We welcomed Delay-Of-Game (Chop Block’s name after missing the starting gun), his 2.0s, and Respectable Olaf to the party as they arrived.  Mosey to the football field.

Lacrosse Drills w/ Two Ferns:

Two teams pitted against each other for glory.  With YHC keeping score, I just want the record to show that my team won.  First drill of partners going out to pick up a lacrosse ball with a stick, minimum 5 partner passes (each drop, other team members complete a punishment), first team to retrieve all balls gets the win.  Team members “on deck” held plank until the others returned, when a ball dropped, teammates completed a merkin.  Other times through, we held Al Gore and completed a squat on dropped balls.

After a few rounds, we did 1v1 sprint retrieval, 1v1 back to back fight for the ball, and 2v2 sprint retrieval with passes.

Little Tykes Basketball w/ YHC:

In what seemed to be easy (and was extremely hard) each PAX took 3 attempts (some more as we had to change the rules a few times for LOTS of misses) at shooting on a Little Tykes kid hoop.  For every miss, we completed a Burpee.  Let’s just say there were lots of burpees.

Ultimate Football:

In what has become a tradition at The Deep, we played some Ultimate Football. It was a short game, but again, my team won (I was keeping score).

COT & Prayers

Thanks for helping me Q this one Two Ferns!

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10/20/30 at Cannonball (Back to the Basics)

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12 PAX appeared in the gloom. We got the Kettlebells out and No FNGs present, but a lot of new faces in the gloom. Gave a basic disclaimer as we moseyed around the parking lot and through the dark tunnel and into the old Church Parking lot were Whitesnake took control of the COP. He has a VQ coming up so I hit him up yesterday and asked him if he wanted to lead us in the COP and he said “heck yah” . He was prepared, he later told me that he watched a Video online of Dredd showing how to lead a COP. Whitesnake killed it with some Imperial Walkers, Produce Pickers, Sun Gods both ways, MNC’s and then some fast paced until we slowed him down Wind Mills (something we all get a little fast on when we do them for the first time). I remember Jedi stopping me and setting me straight. I then went into the middle of the COP and had everyone hold an Al Gore and I briefly talked about all the new faces and that when leading up to the VQ’s remember you are the one in charge and to take lead and men will follow you. Also keep in mind that it is only exercise and not surgery so it is ok if you mess up.

We then moseyed over toward the New Parking lot and on the way we did some Toy Solders. Picked up our Kettle Bells and did the Following

10/20/30 (3 reps)
Big Boys with a Kettlebell raise and push over the head to the knees
Tricep Ext.
Lawn mowers (15 each arm)
Then take a lap with the Bell

10/20/30 (3 reps)
Kettlebell squat thrusters
American Hammers counting the right side only
Skull Crushers
Then take a short bear crawl lap with the Bell to the first cone and back

10/20/30 (3 reps)
Turkish Get ups 5 each side (not a popular one just ask Whitesnake and the Pax with the Ruck on
KB Swings
Shoulder Presses 15 each arm
Then take a lunge lap around the second cone with the Bell

Ended right on time with cheers that the Turkish Getups were done.

Announcements as usual Canoli Run, Savage Race, Heavy Coming up, New River Men’s Breakfast, F# Dads May 25th, Memorial Day Convergence, Read your news letter.

Prayers and Praises, O’Reilly had a friend end his life recently, Roger (Riverboat) and his battle with cancer, Traveling Pax and sick Pax.

Thanks to all that came and got better. I am glad to be out there with each of you . You make me stronger. Kudos to Whitesnake for leading the COP.

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F3 Baton Relay Race

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9 men and 5 2.0’s rolled into the Deep on a mildly chilly Saturday morning for what turned out to be a fun workout.

We started with a short mosey around the parking lot and then…

COP-SSHx30/Annie’s(in lexicon)/Abe Vigoda’s/The non-insulting Produce Pickers.  All exercises were interlocked with Arms to the Sky-Touch Toes-Down Dog-Honeymooner.  We finished the COP with 5 4×4 Merkins.

The Thang

We moseyed on across the street to the school’s track where I had 2 12 pound dumbbells waiting for us.  The mission was for each Pax to run a lap holding both dumbbells in their arms while the rest of the Pax do an exercise of the runners choosing waiting for the “Baton” handoff.  The 2.0’s only had to carry one around the track and went 2 at a time to speed thing up a little.  The exercises picked were Lunges/”Happy Dance”(which I don’t know if that is in the Lexicon)/Merkins/SSH/Moroccan Night Clubs/Bent Over Shoulder Raises/Back Bridges(Hip Thrusters?)/LBC’s/Freddy Mercuries/Burpees.  There might have been others but they are lost to memory.

Plenty of shenanigans with the 2.0’s running around the track making for some light hearted, fun moments.  The second F was definitely in play while waiting for the handoff making this workout one of the funnest I’ve been to.  We then grabbed some wall so I could give the Pax a small taste of my previous Zero G workout but I soon realized that this time around it did not work out as smoothly as in my previous Q.  

From a Balls To The Walls position we did Peter Parkers x10 and Parker Peters x10 in cadence.  Half the Pax could not do it so I quickly decided not to do anymore Zero G for the day.  So we moseyed on over back to COT where I played out 3 cones in a triangle formation where we did a 7 of Diamonds.  We split up in 3 groups and started with 7 Burpees at each cone, then I had a different Pax pick an exercise but round 2 was 14 reps at each cone till we hit 28 reps.  I forgot the exercises picked, I think there was also squats and Mountain Climbers involved.  We then finished with Royale’s favorite exercise of 10 Big Boy Sit-ups.

The 2.0’s bring a different energy to the workout and it was a blast being their Q for the day.  Prayers for sick and injured Pax/Cancer victims/ and for our Soldiers and Sailors all over the world doing their thing and representing the Stars and Stripes.  Till next time, peace.

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