Tag: O’Reilly

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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If Wilt Chamberlain met Nicole (well he probably did)

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It was cool morning and 11 showed up for my Q at the Abyss. I gave a brief but full disclaimer. We did a fast mosey, because they don’t always have to be slow (I picked this up from a Backblast where Duck Dynasty “Cobain’d” for a fast mosey and Maximus said that they are fine and not really intended to be slow but they have evolved into being slow). We circled up for COP in the grass because only snowflakes circle up on the clean smooth asphalt and I ain’t no Snowflake (poor grammar intended).

COP was basically a modified Worse Merkin Ever Routine (hats off to Whitesnake who caught on after we departed the workout).
30 SSH in Cadence followed by 15 Ranger Merkins in Cadence (correct Merkins) – Royale said something about liking that I do 15 instead of 10 (or at least that is what i heard).
30 Seal Jacks in Cadence followed by 15 Werkins in Cadence
15 Smurf Jacks in Cadence followed by 10 Diamond Merkins
(O’Reilly does not like my COP’s, he would prefer Windmills or something like that, but see above – I ain’t no Snowflake) Kidding……Windmills are ok to do also.

We then took a long run around the school and then regrouped at the Monkey Bars where we performed a “Nicole”
(Nicole is one of the girls of Cross-fit. Set a timer for 20 minutes. Pax will complete AMRAP (As Many Rounds As Possible) of the following: Run 400m; Pull-ups AMRAP (As Many Reps As Possible) Mix up the pull-ups, chin-ups etc. as you see fit.; Repeato until the timer sounds.)

We still had time so we then started and almost completed the “Wilt Chamberalin”
(Space cones 100 ft apart. Length of basketball court. Line up at first cone do 100 lbc’s then run to second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.) Copyright got called out by a couple guys (O’Reilly) for bailing on the Lunges and jumping ship or “Turncoat” as O’Reilly kidded around saying should be his new F3 name. But O’Reilly did not realize that Copyright did like 500 Weighted Lunges the prior day.

I then asked if anyone wanted to say their reps and 1 Pax (Flux) stated he did like 100 Pull ups and like 6 Miles and I told him that I researched what “Nicole” averaged and he was almost as good as her. Of course I added to what ever Flux told me and tried to make him feel less of a man. I did no such research of course. Well it was approximately 12:30 and it apparently was in his head and he called BS on my research. I didn’t think it would have taken till 12:30 though.

Finished up with a COT a couple prayer request (Joie heading to Guatemala, Whitesnake has a friend in a dark place in life, and a couple others I am sorry I forgot them but I know now more than ever that the Lord heard them!!!!!!! I also had an unspoken one that is really heavy on my heart right now and engulfing my mind with fear so if you are ready this please include my M in your prayers.

Thanks Copyright for the chance to lead such a good group of men.

Two Ferns

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Speed & Stamina Tested at Crow’s Nest

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Fourteen joined YHC in the damp and steamy gloom at Crow’s Nest.   Happy to see and FNG among the usual Pax, YHC gave the disclaimer (push yourself but modify as necessary, etc.)  Here is how it went down:

Warm – o – rama

Indian run passing a 10lb medicine ball from front to back, about 3/4 of a mile toward the back of the school.  From there we circled up for some warm up work:

  • 10 windmills IC
  • 15 Imperial walkers IC
  • 12 Hillbilly walkers IC
  • 20 Mountain climbers IC
  • Downward dog and honeymooner for a moment or two
  • 10 diamond merkins IC

The Thang Part I

Pax proceed to a series of 8 cones set up 10 yards apart, with intermediate cones running parallel in between about 5 yards away:

  • diagonal shuffle in a line, 100 yards
  • diagonal run, in a line 100 yards
  • alternating lunge walk & bear crawl, with 5 jump squats or 5 merkins a each cone, 80 yards
  • Gassers (formerly called suicides) at the tall cones, with all you got on the last 80 yards up the slight incline

By this time, everyone seemed to be warmed up so on to:

The Thang Part II

Pax partnered up to knock off the list below; partner one began the exercises while partner two ran a loop around the parking lot, about 75 yards.  Most of us made it through the merkins before Omaha with 7 minutes left, (Awesome Wolverine Fist art work courtesy of the M).

The Thang Part III

  • Wall sit passing the 10lb medicine ball while pax alternated doing 3 super duper all you got reach for the stars jump squats.  I think we did this twice?
  • Mosey back to COT for a set of American Hammers

Moleskin

We welcomed Chop Block’s big brother, the FNG forever to be know as Mogul for his Real Estate and the ventures.   Hog and Coyote – Olaf (R) looking for a partner to run & bike with.  Prayers for Qbert this week as he counsels kids at church youth camp; prayers for a local family that lost dad too soon to and unexpected heart attack.  Praise for our FNG and for the great initial response to possible Lake Wylie FIA!.  Absolutely an honor to be part of the Pax & to lead a workout.

Aye, Wolverine

 

 

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Time to Get Some at Bermuda Triangle

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It was only a matter of time until I was called to the deep uncharted territories of Lake Wylie, somewhere they call the Bermuda Triangle.

Olaf was nice enough to keep me company and take the 25 min ride from Lake Ridge this am, so wheels up at 4:20a got us to the AO by 4:45 w/ 15 min to set up some cones before the early 5a start time.  Was glad to see two Olaf’s participating at the same AO and a couple newbies I hadn’t met.

Warm-ups you know are optional for me – so we moseyed 15 feet and did some sun gods, windmills and then started the real warm-up:

  1. Every Minute on the Minute (EMOM) we do 30 SSH + 8 burpees for 5 minutes.  After knocking out a quick 5 minute 150 SSH and 40 burpees to the sweet sweet sounds of Dropkick Murphy’s, Buck Cherry and Motley Crue, we took it over to the field for some reverse Dora’s.
  2. Partner up and do the following Dora:
    • 200 jump squats – partner not doing jump squats was doing a 3 cone suicide (Duck Dynasty’s evil idea…I didn’t make them do burpees at each turn)
    • 100 mak tar jais – partner not doing MTJ’s was side shuffling down to the last cone and back
    • 50 burpees – partner not doing burps bear crawled to middle cone and back
  3. I had two more things on deck, but judging by the lack of bear crawling enthusiasm, I decided to start w/ the last thing we were supposed to do and hope there was time for the third.  Told the pax we’d start running the dirt track around the field (a little over a 1/4 mile) and stop 4 times per lap and do ascending reps:
    • 1st lap:  10 diamond merkins / 15 wide arm / 20 rangers / 25 merkins
    • 2nd lap:  10 jump lunges (10 per side) / 15 low low squats (hands need to touch ground) / 20 knee tucks / 25 high knees (25 per knee)
    • 3rd lap:  10 x-crunches (thank you ab workout app) / 15 big boys / 20 american hammers (20 per side) / 25 fast-slow freddie mercuries in cadence (equates to 50 per side)
      [I’ll save the 3rd thing I was supposed to do for next time I Q at BT]

From there, we only had 1 minute, so we hit COT and quickly knocked out 10 merkins / 8 diamonds / 6 merkins / 4 diamonds / 2 merkins no break before it being 5:45a on the dot.

Always a pleasure to lead these pax.  They don’t complain a whole lot (except White Snake and O’Reilly lol) and always bust their a$$ on every exercise.  Prayers for graduating seniors, kids on summer breaks (and the moms) and Flux’s M.  Had a great time guys – can’t wait to get back out there w/ you!

ChaChing

 

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Bucket Tour Stop 2

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After I partook in a little Broga led by Cobra Kai I made my way over to the area where the fellas were congregating. A few of the Pax thought I was gonna be a no show since The “Two Ferns Tahoe” was not in plain eyesight (they did not know I parked over by “Books a Million” for a reason later to be visited). At 5:15 I gave the disclaimer which included the announcement that I could not administer a Tourniquet since I could not find my belt this morning.

We moseyed over to the Home Depot Parking lot where I led the COP with:
SSH (30 in Cadence)
Mt. Climbers (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Squat Jacks or Smurf Jacks (15 in Cadence)
Plank Jacks (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Low Slow Squats (15 in Cadence)
Ranger Merkins (which are correct Merkins) (15 in Cadence followed by a Right arm High then Left arm High and then a 6″ hold)
Some Mumbling about going to COT now!

The Thang Part 1:
After making our way over to the Stairs by “Just Fresh” I instructed the Pax that we would line up in two lines and at the bottom of the stairs and hold an Al Gore. The two front Pax in the line would drop and do a Flying Squirrel and make their way up the stairs to the top landing (the next Pax would go at this time and so forth giving time to those in front to complete the said task). At the top of the stairs on the landing they would perform a Burpee and then make their way down the other side of the stairs and perform a Kraken Burpee. The instruction to hold plank was given until the 6 completed the Kraken Burpee. We then did this again with 2 reps of each then 3 reps of each.

The Thang Part 2: ”
After making our way over towards the old “Books a Million”, now “Tuesday Morning”, the Pax saw the Tahoe and trailer with a crap load of buckets full of Ziplock bags of soils (not dirt). I then took a minute to talk about it is usually this point in my workout that my head becomes clear and the thought of my day to come starts haunting me. I begin to think about my problems, my issues, my stress what ever it may be. Another words……what am I carrying around in my bucket today. The thought here is that we all are carrying around something and how can you help your fellow PAX with their bucket. Is that a phone call one afternoon to see how things are going with that prayer request he had last week? Or is that an extra fist bump when it looks like he is trying to say something but ends up keeping it to himself. We all know our buckets get heavy and fill up faster than they empty. So we picked up our buckets and made our way over to the small hill behind the Oil Change place. Last time the buckets showed up it was the “Green Monster” at The Crows Nest. Today we did 11’s with Monkey Humpers at the bottom and Bomb Jacks up top. I was smoked but were not done. I instructed them to assume the Body Destroyer Position and grab a breathe and I briefly talked about how we then get thru our day and lay down and then start all over again the next day so we jumped up and moved towards the trailer but FIRST we got some “gassers” in not Suicides anymore. I challenged the guys to grab another bucket if they would like and push themselves. Most did! We mixed in some Ab work during the intervals between the gassers.

After putting the buckets back on the trailer we made our way over to COT where the Ruckers joined us. A few Prayers request (particularly Gears’ Dad who has returned home from overseas where he suffered a Stroke. God bless him and thank God that his Son I believe (Gears’ brother) was there and was able to help since he is a nurse. I didn’t know this story and later found out and was completely blown away by the story. God is GOOD!

Hog and Coyote coming up Father’s Day Saturday….Read your new Letter…….

SYITG
I AM Two Ferns

Thanks for the chance to Lead Cha-Ching!!!!

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Q Kicks Own Butt at Quagmire on Memorial Day

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Like most of my F3 brothers, If I’m in town and not already booked, I accept the Q.  When I agreed to take the Q on 5/27 at Quagmire, I didn’t realize it was Memorial Day and we’d maybe want to do a Murph.  Too bad for y’all  (and me) that I’d already planned to bring out my trusty paver bricks for the occasion.   Here is how it went down:

Warm – o – rama

  • 50 yard mosey into the light
  • 10 week pullers (some call them produce pickers) IC
  • 10 Wind Mills, IC
  • 20 SSH, IC
  • 10 Merkins, IC
  • 10 Low Slow Squats, IC
  • Downward Dog, Honeymooner

The Thang, Part 1

After the warm-o-rama, YHC led the pax to the trunk of the ’06 Caddie (it’s the 3.6 liter, not the 2.8) where I invited each man to take two paver bricks, weighing maybe 4lbs each?

  • We moseyed about 3/4 of a mile to the hill yonder near the Sun Trust bank
  • 11s  with the bricks, up the hill for 10 squats, the back down for one CDD at the bottom
  • Repeat until the reps were reversed

The Thang, Part II

Partner beat down, 100 reps of each, one partner running around the SunTrust bank –  Bricks in hands the entire time

  • Two arm bicep curls
  • Lunges (single count)
  • Two Arm Shoulder presses
  • LBCs
  • Squats
  • Flock of Seagulls
  • Flutter Kicks – bricks held up
  • Triceps Extentions

Rinse and repeat

  • 2nd time through we added shrugs after the lunges.  No team made it all the way through the 2nd time
  • Omaha for some ab work
  • Run back to COT with Bricks

Moleskin

I started the workout with a reminder of the US Military KIA and Wounded since WWII and told the story of my Grandfather’s WWII experience.   We closed in prayer with honor and in remembrance for those that served and continue to do so, and for their families;  We thanked God for this great country and for our salvation through Jesus.

It was an honor as always.  Thanks for showing up.

-Aye, Wolverine

 

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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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4

No Turkish Get Ups

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16 PAX met in the gloom for my KB VQ. I wasn’t sure how it would go, so I came overprepared. The Q scheduled couldn’t make it, and I managed to get it from Two Ferns before Royale, who wanted to do 45 minutes of Turkish get ups.

After a thorough disclaimer, we mosied around the parking lot with KBs.

COP
Good Mornings x 6
MNC x 10
Sun God’s x 30
LSS x 10

The Thang
Had PAX pair up for the board of modified DORA (see picture). Run/farmer carry was with KB around one of the islands. Everything else was from one island to the next and back. Bear crawls/crawl bears with KB were more brutal than anticipated. I think everyone almost made it to the squats.

Thanks Two Ferns for the opportunity to lead (and for letting me borrow the KB). Welcome FNG Ricky Bobby (speeding ticket story/works on cars).

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Kettlebell Rounds

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F3 Lake Wylie remembers Badger
Cannonball – May 21, 2019

I was a bit nervous coming up with a routine at Cannonball. I had never done a ‘Q’ at a place where we use weights so I pieced together a workout that would hopefully benefit chest, arm, back, leg and ab muscles. And as always I love to run during my ‘Q.’

We had a run around New River Church and then circled up for the warm up.

Warm-Up
15 Goof Balls (IC)
15 Windmill
15 Seal Jacks (IC)
15 Mountain Climbers

Run lap

The Thang

Round 1
15 up right rows (left and right arm)
15 shoulder press (left and right arm)
20 tricep press
15 kettlebell curls (left and right arm)

Run lap

Round 2
25 kettlebell swings
30 goblet squats
15 kettlebell lunges (each leg)
15 traveling swings

Run lap

Round 3
20 merkins left arm on bell
20 merkins right arm on bell
40 chest press
20 kettlebell figure 8

Run lap

Round 4
25 kettlebell American hammers (count each side)
25 kettlebell little baby crunches
20 kettlebell sit and press
15 kettlebell v ups

Run lap

We had about 10 minutes left so I decided to do some ‘Mary’ with each Pax picking a kettlebell exercise.

Circle of Trust
Royale shared some thoughts on the celebration of Badger who passed away a year to the date. He was a big Wisconsin fan and all Pax were asked to wear red.

Aye,
Radar

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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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