Tag: O’Riely

Ultimate Burpee Frisbee

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Usually I cannot make The Deep on Saturdays due to my work schedule but I had vacation this week and O’Riely hit me up to Q it.  The Deep is usually the more light hearted of the F3 workouts due to the 2.0’s that show up so the challenge is to not only Q an hour long workout but one the doesn’t send the 2.0’s home crying.  I have in the past whipped out my frisbee in my Q’s but have never had a half hour game of Ultimate Frisbee but with this great AO I finally had my chance.

COP

In Cadence-SSHx30/Cherry Pickersx10/Tha Windmillx10/LSSx10

Co-Main Event

The first half of the workout was in the dark so I kept it in the parking lot with an exercise routine I found on the F3 Exercise list called the Billy Madison.  Since we were at a school it seemed appropriate.

12xCDD’s/12xBig Boy Sit-Ups/12xSquats/12xDonkey Kicks/12x Lunges/Bear Crawl for distance-Lap around School(Lap was too long so I shortened it to the parking lot in between rounds).  We never made it through all 12 grades due to time.

Main Event

Ultimate Burpee Frisbee! The rules are the Ultimate Frisbee rules with a F3 catch.  If the frisbee hits the ground both teams must do 5 burpees.  This penalty was reduced as the game… and the burpees went on.  The team that scored only had to due 5 burpees and the scored upon team had to do (at first 10 Kraken Burpees but that penalty was reduced as the game progressed). Team 1 won the match 3 scores to 2 and claimed bragging rights.  The Pax seemed to enjoy the game despite doing around 125 burpees.

Announcements- The Nesse is coming!  Lake Wylie’s first ever CSAUP will be dropping on October 26 at 6AM starting at TheDeep.  Come help our new region celebrate!  Special thanks to the men of TheFort for their support in this endeavor as they are the ones who started the region. Prayers for cancer and heart problems with some members of the Pax’s families and always prayers for this crazy but awesome world we live in.  Thanks O’rielly for the opportunity to lead.  Peace!

 

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Cannonball : Bakers Dozen of courage, was just what the Cake Boss ordered!

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YHC got the invite to lead at Cannonball and I seized the opportunity. The PAX of Lake Wylie are accelerating at high pace and I did not want to miss an opportunity to encourage and continue to “Give it Away”.

Met a bunch on new faces and brothers of da gloom. It was awesome to post and get better with this crew. Two-ferns is doing great work out there so I encourage all PAX to get out there and post.

Disclaimer and Introductions made. AWay we went

  • Mosey around parking
  • Shuffles
  • Karaoke
  • Plank series
  • Merkins

Grab the bells and mosey to lower parking lot

Count off in 3s and get to a station

First round, do 10 reps of each exercise, mosey to play ground and get 10 Swing Crunches rotate to next station

Second round, do 15 reps of each exercise, mosey to play ground and get 15 Dips, rotate to next station.

Kettlebell swing
bent row
Figure eight
squats
Upright row

Lunge press
Sumo
Curls L/R
American Hammer
Tri Extension

Flutters
Hello dolly’s
Freddy’s
Deadlift
Kettlebell Merkins

Lots of encouragement and team work. F3 is best when we operate as a group and accomplish things together.

I spoke to the men about Courage and when we were young and foolish we had stupid courage like picking fights for no reason other than stupidity. Today as men with families and responsibility our Courage has different meaning. Having tough conversation, making tough decisions and trusting in Sky Q and his direction in our lives. I challenge the PAX to take a step towards uncomfortable and be courageous in getting better in relationships and living for something bigger than ourselves.

Thanks Two Ferns!

Cake Boss out!

 

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A Q of Ice and Fire

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Firstly, there are no spoilers contained in the backblast. YHC had been thinking about doing a GOT themed Q for a while. When I was offered to Q Crows Nest within 12 hours of a new episode dropping, I knew that winter had come.

14 men showed up and were disclaimed. Before we moseyed, the first game was explained.

Where are my Dragons?!

PAX were told that there were 3 toy dragons (dinosaurs if we are being honest) hidden around the AO. If any man found a dragon they were to let the whole group know and everyone would stop what they were doing and complete 20 Flying Dragons [flying squirrels] OYO. If all 3 dragons were not found with 5 mins left in the workout all the PAX would have a penalty – winter had arrived early and we would all have to do rounds of Climate Change. After this was all explained, we moseyed. Before the warm up began, Peg found the first dragon. So 20 Flying Dragons.

Wildfire Warmup

Lord Tyrion Leaps [SSH], Braavosi Night Clubs [MNC], White Walkers [imperial walkers], Gendry’s Hammer [American hammers], Benjin Starks [ranger merkins], The Hound [downward dog]

The Kingsroad

The Kingsroad connects the capital of the 7 Kingdoms, Kings Landing, all the way North to The Wall. It actually starts at Storms End, but whatever. PAX received a raven that white walkers were marching for the Wall and they needed to journey up the Kingsroad with reinforcements, or really bad stuff would happen. The Wall was on the opposite side of a parking lot from Kings Landing. PAX had to Lieutenant Bran (he don’t got no legs) there. At each pillar they passed they had to do 5 Iron Borns (Carolina dry docks AKA Pike pushups).

Once at the Wall, we needed to defend it. This entailed several rounds of Wall sits with PAX taking turns going beyond the Wall to do abyss merkins. Fortunately, for the realms of men, the White Walkers were defeated by the valiant efforts of the PAX. Flux also found the second dragon – so 20 more flying dragons. We then had to return to Kinds Landing. But as we had already found 2 dragons by this point we did not need to Lieutenant Bran – instead we did Welsh Dragons back, which was much shorter as the crow flies… though not necessarily less painful. Check the exicon; these ones are tough on the shoulders.

The Nobel Houses of Westeros

Stations were set up, each with the sigil, words, and name of a house of Westeros. There was also a corresponding exercise for each house. The lexicon came in real handy with this one. Complete station 1, run a lap. Complete station 1 again, then 2, and then run a lap. 1, 2, and 3, then run a lap… you get the idea. Here were the stations:

  1. House Greyjoy – 3 Kraken Burpees
  2. House Baratheon – 20 Leaping Stags (power skips)
  3. House Stark – 10 Dire Wolves (Werewolves)
  4. House Lannister – 20 Lion Kings
  5. House Frey – 20 Oblique Bridges (10 each side)
  6. House Martel – 30 Sun Gods
  7. House Targaryen – 20 Flying Dragons
  8. House Arryn – 3 Tony Hawk Burpees

We didn’t make it through all the houses before time ran out, but enough to get the sweat going. YHC also conveniently found the last dragon – sparing the PAX from global warming session, as we really didn’t have time for that anyway. I may work that into a future Q. We all moseyed back to COT, dragons in hand.

This was the most fun I have had creating a workout yet. Thank you to all the PAX who came out and endured a bit of nerdy fun, especially those who were up late watching GOT last night. And thanks to Iced Tea for the opportunity to lead.

Valar Dohaeris,

Homebrew

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Flag Day

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15 High Impact Men rolled up to the Crow’s Nest for a very humbling day for myself.  I did a quick disclaimer as we did have a FNG in the house and we moseyed on over to one of the side parking lots for some COP.

SSHx20/Windmillx10/Reach To Sky,Touch Toes, Down Dog,Honeymooner/Annie’s/Produce Pickersx10 

We then moseyed on over to the back playground which where all the fun toys are.  With the crowd at the Nest this morning I decided against having each individual PAX doing monkey bars swings while the rest of the PAX did Burpees as it would have taken forever and most of the PAX would’ve beed smoked within the first 15 minutes of the workout, so I went right into the …

Main Event

My very first post was the Crow’s Nest during the very first time there was an F3 workout there and in honor of this I borrowed from Flux’s workout all the way back from last March 5th, 2018.  He had us do crazy 8’s so I followed suite but with a little modification.  We all did 8 Pull Ups/ 8 Merkins/ 8 Squats for 8 rounds.  In between each round we traveled in between the parking lot islands in a figure 8 pattern but each time there was a different mode of travel. First was a normal run, then bear crawl curb to curb, then Crab Walk curb to curb, then bunny hop around islands, then pylo skip around islands, normal run, bear crawl, finishing off with a run.

Co-Main Event 

Bear Crawl up ramp to park area with plenty of stone seats where I had us do Elevens of Step Ups(each leg) and merkins.

Moseyed on over to side wall for some people’s chair while end Pax did 3 burpees each. Much to the chagrin of Flux, Qbert had the best burpee form though Flux’s bear crawl is second to none. Moseyed on back for COT.

Observations-never drink a protein shake before a workout or it might splash back up on you.  Luckily I was able to hold it down as it would have been real embarrassing to splash merlot while Q’ing.  Also welcome FNG Meltdown!  Someone wanted to name him Chernobyl but that would have been just wrong(LOL).

Grateful and honored to receive the Crow’s Nest shovel flag from Flux.  He has truly been a great leader. The 13 months I have been a member of F3 have been some of the best months of my life.  To many more adventures with you crazy people! Prayers for the families of some high profile murders that have been in the news lately, God give them strength.  Till next time, peace.

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Bermuda Triangle gets introduced to Olaf’s capture the coupon

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Loaded up my truck with all the goodies the night before since YHC usually does it the morning of as a preworkout routine but since I had a bit longer commute it was deemed necessary.

First time making it to the triangle of Bermuda and was excited because I know that region is constantly finding FNG’s.

The disclaimer was disclaimed in dept before the party started.

If you haven’t experienced the joy of childhood games while almost killing yourself and your friends, all while trying not to throw up, you really need to look for my next Q.

NMM: Homebrew remains the mastermind strategist of capture the coupon and will forever have him on my team. It was great meeting so many new faces.

FLUX owes me a replacement kitchen or bathroom sink.

Chop block owes me a replacement log. yeah, (I know what you’re thinking), “how do you break a log?”

Note to self: Always locate keys before loading up truck after beatdown. Finally found them under some logs.

Grateful for the opportunity to lead.

Stay frosty my friends!

Olaf

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Cannonball Party for 4

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I got to the AO a little early and put Tiny Tim out in a inconspicuous place so we could later let him join the party.  I also did a little sidewalk chalk art which would also play a part of today’s action.

We took a quick not so quick run down a dark road partially lite by my head lamp to the other parking lot in front of the Pre-school for our COP.  We took our Kettle bells along for the Mosey

COP
 Sun Gods (10 each direction)
Cotton Pickers x 10
Merkins x 10
Downward Dog and some Honey Mooner
Basic Leg and Arm Stretching

The Thang:  Part 1
We moseyed over to the One-Way up hill road where Tiny Tim joined the party.  We did a basic ladder – 4 Turkish Get up’s (in honor of Iced T being injured and those are his favorite) at the bottom of the hill and ran up the road (with kettle bells in hand) at which time we did 1 big boy at the top with the kettle bells and the 3-2, 2-3 and so on ladder style.  The small twist was each Pax had to transport Tiny Tim up and down the hill at least once and instead of doing the Turkish Get up’s and big boys they did dead lifts during this rep.

Part 2
On the patio I pre-wrote with my kids side walk chalk 3 exercises.
Kettle bell Jaxs
Kettle bell swings
Kettle bell squat thrusters

Each Pax wrote their name on the patio next to the exercises and we did all three exercises for 3 rounds.  1st round was 3 minutes, 2nd round was 2 minutes and the last round was 1 minute.  The goal was pretty basic, track your reps and get better each round.   Good push and dialog this morning.  These are some HIM that I am glad are in my Shield lock and have become my Guard rails.

COT

Announcements
 Joe Davis run is this weekend!
P200 is getting closer and Wolverine is Driving the Van!!!!!

Prayers/Praises
Chop Block lifted up My M
All we thankful for the ability to be able to work out and worship openly

I closed in prayer, this always gets me, as I have stated before.  I truly feel that when I close my eyes and pray He grabs my heart and humbles me to the ground.  Today was no different.  I broke down in front of my HIM and they were there to support me.  I apologized and one of the Pax told me later “There is no wrong way to pray.  The Bible says those who are emotionally brought to their knees are regarded as holy and closet to God.  Sometimes just to sit and weep with our faces on the ground is all God wants.  So thank you for being faithful this morning”  I know that am far from being regarded as holy but I am glad that I am one day closer.   I am proud to announce that I have made the decision to get Baptized and I know my Shield Locks will be their yelling to from their seats “Halleluiah Two Ferns”! 

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Get “Tiny Tim Home”

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7 Pax came out to Cannonball this morning.  It is such an awesome feeling when you see recent FNG’s pull into the parking lot.  Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share.   After a detailed disclaimer, since we had some newbies, we mosied around the parking lot once and then circle up around “Tiny Tim” for our warmup.

COP – SSH, Sun Gods, Downward Dog, Honey Mooner, Cotton Pickers and basic leg stretches.

The Thang

We began with a new thang that I called “Get Tiny Tim back home”.  Basically the Pax had to carry our Mascot (the extremely heavy Kettlebell that Royale donated) around the parking lot.  One Pax started off with it until he could not carry it any longer and then passed it off onto another Pax whom was trailing behind carrying their normal Kettlebell.  At that time they would switch Kettlebells and so on until Tiny Tim was back home.

We then did some 4 Corners with reps declining from 10, 8, 6, 4 and 2 running from corner to corner with Kettlebell in hand.

  • Corner 1 Kettlebell SSH’s (not sure what to call them yet)
  • Corner 2 Lunges with Kettlebells
  • Squats with Kettlebells
  • Calf Taises with Kettlebells

Took a 10 count opportunity to tell the newbies about the Q Source on Wednesdays and Saturdays.

Next we partnered up and did Partner Run/Reps of 100

  • Curls, Tricep exten. and Overhead presses.

Finished up with some ab work (I called out a couple different exercises and lead the cadence then we sprinkled in a little wall sit time and dead lifted Tiny Tim.

COT Yeti and P200 announcements (explained to the newbies what we were talking about), Prayers and Praises.

Then had to circle back to Get my Flag………thanks Constanza

 

 

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