Tag: Peg

Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Me Hearties Take on the Poopdeck, argh!

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Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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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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Destroyed Chest and Triceps plus 2 miles

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Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

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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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Bringing the Pain to Crows Nest

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Having never been to Crows Nest before, YHC arrived at 0445 to get the lay of the land. It gave me some time to get a few things setup and wait for the Pax to arrive. Temp was around 73.

Folks started arriving by 5:10 and we circled up ready for the challenge. Most in the Lake Wylie/Fort region know that I have been mostly running this year so there a few surprised faces to see me out a boot camp. Nevertheless, with no FNG’s present, a short disclaimer was given and off we went for a mosey to circle up.

Warm-Up (All IC)

10 X SSH
10 X IW
10 X WM
10 X Low Slow Squat
10 X Moroccan Night Clubs

Mosey back to the starting circle. The theme for the month is Salvation and we discussed the eternal meaning of it as well as the “deliverance from sin and its consequences”. The Pax were asked to think of someone who we can share the hope of salvation this week as we worked out.

The Thang

YHC has always been partial to partner work since it has a parallel to success in life. We all have difficulty along the way and no one has to or should go it alone. Everyone grabbed a partner and stepped up to the Board of Pain (credit always given to Jekyl for this terrible idea, but I have always loved it). YHC did audible on the 100 Kraken burpees and went with 50 instead. If you can’t do it, don’t Q it. And I definitely can’t do 100 of those! Gotta listen to grunge music when working through the board and so we did. Seemed to be a crowd pleaser…the grunge music that is.

Partner 1 – Work on exercises
Partner 2 – Run two loops around the circle

Object: To get through as many exercises as possible before COT.

Great job by all the Pax getting through most of the board and special kudos to Royale and Flux for leading the way. You guys killed it. Everyone ended up running a little over 2 miles also.

After that, we circled up for COT. Announcements – read your newsletter; Q School coming up next month at Bermuda Triangle.

Praises – All who completed the Hog and Coyote and were out this morning to talk about it!

Prayer Requests

Mysterio – Brother needs to be lifted up
Axl – Daughter starts college next week
Royale – Niece and other kids going on mission trips this summer and need to be lifted up.

Finished up by talking about salvation. The focus on the present deliverance is something that everyone needs to know. God is willing to deliver now from the grief that sin can cause us while we remain on earth. The eternal is of ultimate importance but he also wants our time on earth to be lived to the fullest for His glory. Who do you know that needs to hear that this week?

Thanks Iced T for the opportunity to lead. Always an honor!

Until next time,

Hauschka

PS. I’m already sore in case anyone wants a laugh!

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Where’s The P?

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On a rather comfortable June morning myself and 15 other PAX decided to get very uncomfortable at CannonBall. Last night as I was thinking up my weinke I was deciding between Kettle Dora’s or Escalating BLIMPS and I decided on the BLIMPS.  However, I noticed on the F3 Exercise page that the P in the BLIMPS are Mountain Climbers and one of the PAX rightly pointed out what was the P exercise so I changed the P to another M and we now have BLIMMS.

Started with a disclaimer and we did a mosey down the church driveway while holding our kettlebells overhead, then went into ketllebearcrawls then back to regular mosey up the other church driveway while also holding the kettlebell overhead till we circled up for some COP.

COP-KettleSSHx10/HALO’s clockwise/counter-clockwisex10/Hot Potatoesx10/Figure 8’sx10/Hold Kettlebell in front shoulder height and did 3 rounds of 10 counts

Main Event

BLIMMS-5 Burpees/10 Lunges/15 Imperial Walkers/20 Merkins/25 Mountain Climbers/30 Squats.  We started with 5 burpees then ran around parking lot with kettlebell then did 5 burpees/10 lunges in an escalating fashion till we finished with the squats.  The running with the kettlebell was the biggest challenge however as everyone was breathing heavy(even Flux!) You know the workout was good when Flux tells you that he hates you mid way through the workout.

With 8 minutes left on the clock I had us do 3 Turkish Get-Ups(each arm) then we grabbed some wall for some people’s chair. End Pax went out to do 3 burpees while the rest passed their kettlebells down towards the church shed where we store the bells. Our final exercise was putting the bells back in the shed.

Welcome FNG Dreadnought(real name Dave Redding-for real).  Hog and Coyote this weekend, Q school at Bermuda Triangle coming in July and other cool events happening around the region.  Prayers for Shakespeare and family moving to my hood and for those suffering with heart disease.  Thanks 2 Ferns for the opportunity to lead. Peace!

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‘Twas another beautiful Saturday morning at the deep, 21 pax including FNG Bobby Boucher came out to put in work.
COP
Produce pickers
Moroccan night clubs
Sun gods
SSH of varying speeds
Mosey to the picnic tables

11’s
partner Abyss Merkins and Dips
Mosey to playground
Partner pull ups and Makhtar N’Diayes
(Lots of mumble here, whining about forearms and such)

Main event
1/4 mile track mosey until Q says red light perform exercise until Q says green light.
Merkins
Monkey humpers
Lunge walk
Big boys
Squats
Burpees
Alternating arm planks
Dying cockroaches
I’m sure I’m forgetting a few.
Ended up with close to 3 miles for the morning
Rounded it out with some ultimate football and a brief 4 minute Ab lab.

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We opened Pandora Box at Bermuda Triangle

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Arrived 15 minutes early to unload the Cindy’s, a newly mad tire sled and a canvas punching bag.

Disclaimer

Mosey to the other side of the school

Warm up
20 – Imperial Walkers IC
20 – Slow Morracian night clubs IC
20 – Windmills IC

At this time Wild thing showed up he didn’t get the memo that the start time is 5 am, glad YHC was told a couple of days before.

Mosey to the wall

People’s chair
20 – Slow over head clap IC

Recover

People’s chair
20 – Arm flutters IC

Recover

5- Burpees OYO

Mosey to the roundabout where everything was set up and partner up size did not matter.

The Thing

Box of death partner work out (Pandora Box)
All exercises done with Cindy while partner runs to the school around the island and back

The left side would also start with the tire sled around the Island or roundabout pass to there left till everyone got a turn.

From the right side flip the punching bag. This was a fail as we busted with the third person ising it.

100 up and over

200 arm curls

100 squats to overhead press

About right here time was getting tight so YHC YHC Omaha the reps to 40 of each to each pax in order to get through the list.

200 chest presses

100 triceps extensions

200 off set merkins one han on Cindy

Hold Cindy straight out till partner returns

200 Cindy Flutters

150 Bentover rows

As people where finishing we did Monkey Humpers till the 6 came in.

Circled up for Global Warming – one of my favorites. Hold Al Gore as on Pax at a time performs 20 Monkey Humpers.

COP for 1 AB exercise with medicine ball
American Hammers with my make shift rice medicine ball then hand off to person to your left. While everyone elese is doing V-ups

Nam-o-Rama
Announcements – Hog and Coyote June 15th
Prayers and Praises

As always greatful for the opportunity to Lead

Thanks to Homebrew for the invite.

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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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