Tag: Olaf respect

Weinke-less Deck of Doom

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Got the chance to pick up a last minute Q spot at Bermuda Triangle and I let every know we would be doing some heacvy lifting.

Moseying around the parking lot and did some shoulder heavy warm up

rotate without leaving some form of plank
10 merkins
10 Mountain climbers
right arm high
10 nolan ryans to reverse plank
10 crab cakes
10 dips
left arm high
10 nolan ryans to regular plank
10 plank jacks

back to the cars for some Cindy and we carried Cindy overhead around the track to the basketball nets where I pulled out the official F3 workout deck and we went around picking cards and using the Cindy as much as possible. Lunge around the pavement? Bring the Cindy. Burpees? With the Cindy!

F3 Workout Deck – Waterproof Beatdown Box Card Deck

Went through about 30 minutes of that and walked back to CoT performing curls and tricep hammers along the way.

Quick 5 8-count bodybuilders to finish strong for CoT

Prayers for Austin Powers’s recent surgery on his back to remove a cancerous mass
Sign up for the Christmas Party if you will be in town!

Aye!

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The Green Monster @ Crow’s Nest

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Monday morning came quickly…always a great day to get started the right way!  It was going to be dark (like most F3 mornings).  I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their first experience at Crow’s Nest.  9 started to mosey with me after the disclaimer.

Dynamic Warmup as we headed back to the rear of the school.

-High Knees – Butt Kickers – Side shuffles – Toy Soldiers

COP

This is where #10 found us, respectable Olaf joined in.  We started to give him grief until he told us he RAN from his house to the AO.  That was more than the other 9 of us so we gave him the credit due!

-SSHs – Ab Vagotas – MNCs – LS Squats – Merkins – Peter Parkers – Parker Peters – some broga here and there…

Evolution 1

6 Pack #1

We headed over to the playground to find some pull-up bars

6 pull-ups then 6 CDDs count your way down 6-5-4-3-2-1 in reps

6 pack #2

Merkins and American Hammers 6-5-4-3-2-1 reps

Evolution 2

The Green Monster – I’ve been to Crows Nest more Mondays than not, but for some reason I have always missed the Big Green Monster workouts.  No better time than now to give it a try.  I had arrived early to check out the condition on the hill.  It was VERY dark back here, so I set up 3 lantern lights to give us just enough light.  I have to say, this was one of those “I love being here” moments that was etched into my memory from the dim lighting, guys running up and down this long hill, and feeling great putting in the work!

We did 11s

10 Merkins at the Top

1 CDDs at the Bottom

we switched each time up the hill until 10 CDDs & 1 Merkin

It was long, we broke a huge sweat, but that’s why we get out of bed a Zero-Dark-30 for F3 mornings!

Evolution 3

Moseyed back to a lighted area in the wet grass.  Sat down and did a crowd favorite – Captain Thors!

Ab workout like Jack Webb but 1 big boy sit-up to 4 American Hammers

Work your way up from 1:4 to 10:40, it always sucks…

Moseyed back towards the front of the school, we still had 7 minutes left, so we did Lt Dans from one long light post to the next.

Made it back to COT with 1 minute to spare so we finished with 10 more Merkins in cadence.

Moleskin

I’ll keep it short here, but throughout the workout I shared about the King, the Queen and the Jester.  The King can’t outrun the Queen and the Jester lies to you to get you to stay with him!  Talked a little about intermittent fasting for the Queen and the CSPAN-Bones podcast.  Lots of ideas and ways for the men of F3 to get better everyday!

COT

Announcements and sharing from Cakeboss about the weekend’s Bourbon Chase.

Thanksgiving Convergence – Christmas Party – Read your newsletter

Praises & Prayers

for marriages, praise for the safety and return of the Bourbon Chase men.

An Honor to Lead!

-Royale

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Dora Vol. 1 – No legs

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6 Pax came out to Crows Nest for a post-Ragnar friendly workout promised by YHC.  Only one PAX who ran (Royale) came out, but a promise is a promise.

We started by moseying down towards the playground, with a pit stop for COP and to pick up some cinder blocks I had dropped off.

COP (pretty much everything a x15 count) – Moroccan night clubs, imperial walkers, windmills, peter parkers, merkins

The Thang After carrying the blocks down to the playground, we started with 7s of pull ups and sit ups, then on the the main event.

Pax partnered up for DORAs – 200 over head press, 200 curls, and 200 bent over rows, while partner bear crawled to the loading bay and crab walked back.

Finished up with farmer walking the blocks back to where we got them, alternating partners every 30 seconds and made it back to COT with some time to spare.

We had about 5 minutes left, so to finish off the shoulders, we ended with 10 rounds of jack webbs (merkins/hand claps), after the PAX realized I wasn’t joking.

COT

Don’t remember much from COT, pretty late on writing this up… read our newsletter.

Thanks Flux for the opportunity to lead.

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Rolling Dice at Crow’s Nest

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Today’s Q was super special to me. It’s my first day after a long weekend getaway with the M and my first post after GoRuck Selection which inspired me to push harder and discipline myself further in everything I do. I have become more persistent in house chores, time with my family, time with my God and intensity in workouts.

This Weinke was partially tested on some elementary kids at church Sunday night so I had the kinks worked out haha

The callout was put on Twitter for a ruck friendly Q, so a couple of PAX strapped up as well as YHC.

After a short disclaimer we went over to the well known at this point rock pile to find a new friend for the morning. With the coupon we jogged over to the east side road and lunge walked with the rock held overhead between lightpoles. Then reverse lunge to the next light pole. This was a VERY LONG 9 minutes

At the eastside parking log I had some cones set up and a colored cube (Awanas cube if anyone wants to repeat this and can snag one from church, could do a regular die also of course)
So I had matching colors on the cones, every PAX would roll the die and then state a number of reps. It had to be over 10 was the only rule, to be fair no one went crazy we only had one set of 20. Then the group would bear crawl to the cone and the PAX in charge would look under the cone and pick 1 of the 3 exercises available. These could be repeated. We went for 14 cones before setting out for the next set.

Examples of exercises
Run a lap
Clap Merkin
Merkin
Burpees
LBCs
Big Boys
SSHs
Overhead clap
Flutter Kick

nothing too crazy because the bear crawl to each cone really gets the sweat rolling

Then we took our friendly rock and carried it towards CoT, however to help with the overheating I decided we would cool off and take a break by low crawling across the soaked grass rolling our rock along with us. Never leave a friend behind right? This came with lots of mumblechatter and drenched clothes. Dropped the rocks off for some quick MoM

Rosalita
Crab Cakes
Flutter
Freddie Mercury

To close it out 5 8-count bodybuilder OYO

9 PAX in the name-a-rama
Please pray for those chasing after the Ragnar trails this Friday night. That’s mostly whats on everyone’s minds right now. Stay safe on the trails in the mornings too.

Until next time

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Homecoming Season

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Thanks to Peg for the opportunity to lead!  It was something different today and it was fun while it lasted.

Let’s get to it… shall we?

Mosey to empty-ish parking lot behind Bagel Boat. (Hi, NASA’s twin brother on moving truck!)

Warm-O-Rama:

SSH x 30, Windmill x 10, Hillbilly Walkers x 10, Weed Pickers x 10, Peter Parker x 10, Parker Peter x 10, Mountain Climbers x 10, Honeymooner/Downward Dog x 2

The Thang:

Split into two teams… 4 vs. 4 FOOTBALL in the parking lot (at 5:15 A.M.?… you betcha!).  1 or 2 hand touch.  Witch Hunt as all-time QB due to an odd number (did I say Witch Hunt?… I meant Ryan Leaf).  Parking lot light to handicap signs were end-zones with parking spaces in the middle serving as a first down marker.  If a team scored a TD, 5 Kraken burpees to the defense!

***Crazy Cat Lady Sighting*** ***5 Burpees***

We played with each team getting 3 possessions.  Highlights included: Respectable Olaf with the catch of the day, Shakespeare getting burnt like toast on defense, Shakespeare dropping passes on offense, and no injuries.  I can blame a lot of things on my performance today… the rain, the gloves, lack of sleep, the QB… but it was simply, just me.  Can’t wait for some redemption…

——————————–

After our Homecoming football game, we moseyed back over near COT area because it was time for the Homecoming Dance!  3 songs with exercises in cadence to the beat (not really, but that was the idea).  Songs were a throwback to when I was in high school… why not?  After each “dance” we did a little something in between.

Song 1: Pretty Fly for a White Guy – The Offspring (note: apparently played at Witch Hunt’s wedding)

  • Crabcakes during instrumental/”give it to me…” parts
  • Dying Cockroach during verse
  • LBC’s during the chorus (missed the first one)

Break in between:  People’s Chair near Bowl N’ Bounce, 1 person at a time come off wall and complete 5 sandbags curls, stand up when all have completed.  After which, we did an Indian Run with sandbag starting up front, passed to the back of the line, once it reaches the person at the end they run it to the front and start passing back again.  Came up with this idea a few days ago and wanted to see how it was.  It wasn’t fun.

Song 2: Where The Party At- Jagged Edge

  • Imperial Squat Walkers during instrumental/verse parts
  • Side to side ski jump/strides (something like that) during the chorus
  • Overhead press/raise the roof during the “oh ooooohhh…” parts

Break in between: BTTW, starting at the end one person at a time complete 1 burpee, all come down when everyone has gone.

Song 3: Smooth Criminal- Alien Ant Farm (idea courtesy of Jedi… RIP… errr, thanks I mean)

  • Shoulder taps during instrumental
  • Plank Jacks during verse
  • 1 merkin for every “Okay” in the chorus… it’s a lot

Cut short of the end to start COT on time.

Announcements:

read the newsletter, Ragnar, Fast Five, Convergence, etc.

Prayers:

missing boy and family in Gastonia, continued recovery and support for people affected by Florence.

 

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Making an IMPACT at Poopdeck

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Another great morning in Lake Wylie.  I got to the Poopdeck a little early to set up some cones, and still some of the PAX are already there stretching and yapping. By 5:15 we had 10 guys ready to roll out for the bootcamp as Davinci & Shakespeare were leaving for some miles.  Gave the disclaimer and we were off.

We ran over to west parking lot (the best one of three) for COP.  A standard group of warm up exercises to loosen up.  I like using random counts to keep the PAX guessing!  We moved on to the first evolution.

Evolution 1 The Burpee Mile

I set up 3 cones around the lot.  We would run up a lane and back down the one to the right, at the turn where the cone is stop and do 10 burpees.  We did this rotation around the parking lot for 3 cones and then back around again.  Total 60 burpees and about a mile run.

Evolution 2 Merkin Mania

No running in this one. We moseyed over to another cone with a nice list on it.  This was the non stop rotation.  As I was explaining we see our favorite car… Cat Lady sighting! 5 burpees!

20 Diamond Merkins

20 Plank Jacks

20 Ranger Merkins

20 Shoulder Taps (SC)

20 Hand Release Merkins

20 Plank Jacks

20 Ranger Merkins

20 Shoulder Taps (SC)

20 Wide Arm Merkins

20 Plank Jacks

Shared some words about IMPACT. I stole the message from Qsource 2.1.

(Read it HERE https://f3nation.com/2018/04/22/impact-q2-1-2/ )

We discussed the “Survivor <——-> Servant” scale and how my father was an unfortunate example of a survivor during his homelessness last year.  Lucky for all of us in attendance we fall further down the scale towards Servant.  But many men fall right in the middle, and that’s a sad clown.  How do we find these men and move them forward?  Proximity is required to have a strong effect on the life of a sad clown!  At one point I shared a paragraph or two from the Q source directly. No need to make it up when it’s right there for you to share with your brothers!

Evolution 3 Sprints

Back to running.  We moved to the other side of the parking lot where another 4 cones were set up.  We would sprint  to the closest cone and then back to start, second cone and back, etc until the final stop was tapping the building at the end of the lot. After a 10 count  we did it again, cutting off the final stop.  We continued working down the stops. total number of sprints around 10.  That sucked, but everyone pushed hard!

Time for a slow mosey  back to COT.  With 5 minutes to go we circled up.  We have an announcement today, someone was turning 34!  So I asked Birthday Boy Witch Hunt to call an exercise.  He picked his favorite…Crunchy Frogs.  So we did 17 double count Crunch Frogs (34 total).  A few minutes left, so around the horn for some U-Call-It ab lab.

COT

Nameorama

Announcements

Invergence Friday – 6th Anniversary Convergence Saturday 9/29 @ WEP

Iced-T on Q at the Deep – read your newsletter!

Praises and Prayers

Witch Hunt’s 34th Birthday and Davinci’s son Aiden’s upcoming 9th birthday

Ball-o-Man

An Honor to Lead

-Royale

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Walls Of Jericho

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So I was going through the exercise lexicon about an hour before my Q for some idea’s that I haven’t used before. I started from the back end as opposed to the front end of the lexicon for a change and boy did I find some beauties, much to the chagrin of the Pax who were at the receiving end of my beatdown.  I rolled up to The Deep to find six other men in the parking lot ready and willing for my latest Q.

We did a quick mosey around the parking lot and circled up…

30xSSH

10xAbe Vigoda Windmills

10xCherry Pickers

Down Dog/Honeymooner into Wave of Merkins (I started the fun by doing one pushup while everyone stayed in plank and went around in a circle till all PAX did one Merkin, then I did two Merkins etc., etc..until we all hit ten Merkins.  Luckily for the PAX I forgot that we were supposed to back down to one Merkin from the ten we finished at). 

Climate Change: Everyone holds Al Gore while each PAX completes a Time Bomb(Five Burpees).

The Thang

After explaining to the PAX about the history behind The Walls Of Jericho (When the ancient Israelite’s laid the smackdown to the Canaanites during the conquest of the Holy Land.  It’s in the Book of Joshua…read it), I explained the F3 version of this Biblical story.  Seven exercises were chosen by YHC interspersed with a lap around Oak Ridge Middle School, just like when the Israelites went around the Walls of Jericho seven times (except without rucking the Ark of the Covenant and blowing a Shofar.  Also this happened in about forty minutes instead of seven days and the school did not fall down…which is probably for the best).

15xBTTW Hip Slappers(in cadence)

10xBurpees 

10xInch Worm Merkins

50xBig Boy Sit-ups

50xJump Lunges(SL)

50xJump Squat

Crab Walk from one light post to another(you had to be there)

Surprisingly we only had around five minutes left to play with so I got my frisbee out(Disc for you Ultimate nerds) and we did a fun toss around…except if you dropped the frisbee we all had to do five burpees, which was not so much fun.  So you might figure that being able to endure all sorts of physical punishment we might be good at simply tossing a frisbee around…but you would be wrong.  In five minutes we did twenty five burpees.  

Observations/COT

Gratz to Royale for his new leadership position in F3.  Personally in the six months I’ve known this man he has been a great spiritual leader and deserves all the blessings Sky Q has in store for him.

Welcome Captain Jack!  This dude took my workout like a champ.  Wave of Merkins…Walls of Jericho?  Not a problem for this guy.  Great to have him and I expect to hear good things in the future for this poor man who has a wife and four daughters(Lord have mercy)!

Praises to Shakespeare on the opportunity to lead.  

“Have I not commanded you?  Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.”-Joshua 1:9 ESV

 

 

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The Trianglecane

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6 men braved the imminent Hurricane Florence and came out to post at our newest AO, The Bermuda Triangle.  Lot’s of goodies to play with at this AO, a 1 mile track, wall for BTTW, long and circular driveway, and my favorite… pull up bars.

I made the disclaimer then we moseyed on over to the front of the school where there was plenty of wall to put our feet on.  I pulled out some Donkey Kick off’s to start off the workout as I really like them to get everyone’s attention. 5 Donkey Kicks/5 second BTTW hold-10 Donkey Kicks/10 second BTTW hold-15 Donkey Kicks/15 second BTTW hold.

COP

30xSSH

10xWindmill

10xCherry Pickers

10xSunGods Fwd and Reverse

Climate Change-Pax hold Al Gore while each individual Pax does 5 burpees(Time Bomb) until all Pax complete the burpees

The Thang

Burpee Mile-12 burpees followed by a lap around the track x4

Pull Up Mile-12 Pull Ups followed by a lap around the track x4

Jump Squat Mile-12 Jump Squats followed by a lap around the track x4

I had to call it in the middle of the Jump Squat mile due to time constraints.  We ended exactly at 5:45.

COT

Praises to Homebrew for his new job and Olaf for completing the Blue Ridge Relay.

Thoughts and prayers for anyone in the middle of the hurricane.  Stay safe out there!

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Mostly Legs at the Poopdeck

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4 today stayed behind for the bootcamp, others went out for a run to get some miles on their legs for the upcoming Ragnar relay.

The bootcampers put in some stretching and then went out to the marina for some laps. It was a good strong pace and we kept it up for 5 laps

I decided to throw in some sprints so we used the lightpoles as All You Got markers and pushed through a shorter length each time, all in all doing 4 sprints.

As we headed back towards the shovelflag we lunged the entire length of the shopping center and it’s unclear if Cat Lady was seen or if they were YMCA goers

Over at the field next to the flag I had set up a short cone distance of about 20 yards and we partnered up for some….
Buddy BearCrawl (thanks 9/11 GRT)
Partner Wheelbarrow
Partner Carry x2
Partner…. Standing? Idk what this is called but you lay down and are assisted in standing up by gripping with one hand only, keeping your feet planted the whole time is the key. Standing up 20 times without being able to push off the ground with your off hand is tough. So we did it 20 times for both arms.

Dora 1-2-3 is one of my favorites but instead of 100/200/300 we did a Lazy Dora of 1-2-3 sets of 25 reps. “resting” partner was to plank while waiting
1 set of 25 burpees ( I had forgotten what I wrote down first and later remembered it was LBCs because I was going to do rinse and repeat )
2 sets of 25 flutters (each leg)
3 sets of squats

Nothing fancy, kept it simple so people could push their bodies today.

Announcements
There is an invergence/convergence coming up, read your newsletter!!
Ragnar training is hitting its peak momentum, if you are interested in running up to 20 miles in October at the greenway, ask

Please pray for those in the path of the hurricane, damage will be done, its just a matter of how much and will the PAX and surrounding community be there to help.
Keep our injured brothers in prayer, we do some stupid stuff and we get physically injured but make sure to keep in contact so the Shieldlock is not lost.

Aye!

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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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