Tag: Radar

4 Cones and a Teabag

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10 Pax today including Chop Block, who rolled in 20 minutes late.  Better late than never I suppose.

I gave a somewhat sarcastic disclaimer and then made everyone do 5 fingertip merkins because Two Ferns gave me the finger last night in a Tweet.  Not very nice!

We took a mosey around the 1/4 mile dirt track and did some side shuffles and toy solders before circling up.

CoP

  • 10 Windmills
  • 20 SSH
  • 10 Merkins
  • 15 Low Slow Squats
  • 20 LBC’s

I then explained the routine for this morning, nothing fancy.  4 cones placed in the shape of a rectangle with an exercise written on each of them.  Pick a start cone and make your way around the cones as many times as you can, with a few small wrinkles.

  • Cone 1 – 5 Burpees
  • Cone 2 – 10 Merkins
  • Cone 3 – 15 Big Boy Situps
  • Cone 4 – 20 Squats

This was meant to hit some of the core muscle groups and is a great youvsyou routine.  The wrinkle was the ever changing method of travel between the cones.  Once Chop Block joined us, we took another lap around the track to let him warm up a bit and then got back to it.  That also gave us an even # of PAX so I threw in some partner work as well.

Transport methods included:

  • Bear Crawl long side
  • “Itchy Back Merkins” short side (plank position, down, roll over completely, push back up, down, roll over, etc., until we hit the next cone.
  • Crawl Bear long side
  • Crab Walk short side
  • Partner Assisted Bear Crawl Long side (this is what Chop Block affectionately named the “T-BAG”)
  • Partner Wheelbarrow long side

We finished up with a NUR around the track before banging out a set of flutters and then circled up for CoT.  I think most of us made it around 8-10 times which really starts to add up.  A good setup for some of the newer guys so they could pace themselves and it encouraged mumblechatter so it was a lot of fun this morning.

Announcements, Praises, Prayers

Yeti, Joe Davis run coming up.  Homebrew is changing jobs so prayers for that along with all the sick and injured PAX to get HEALTHY!  Also, some prayers for my sister-in-law who is in her mid-30’s and has to have all of her teeth pulled.

Thank you for the Q Homebrew!

Until next time,

-FLUX-

 

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Omaha

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I had our 1st F Q Royale lined up for the Q this morning, but got the word late the night before that he wouldn’t be able to Q dueto a family emergency.  Life happens, but we’re all brothers here and this was a perfect opportunity to step in so YHC took the Q.

After a quick disclaimer we got moving for a FAST mosey towards the back of the school that included some toy soldiers and karaokes before circling up.

CoP

  • SSH x20
  • Windmill x10
  • MNC x20
  • Merkin x10
  • Downward Dog/Honeymooner
  • Peter Parker x15
  • Parker Peter x15

Quick backstory, as soon as I announced I was Q’ing instead of Royale a collective sigh was heard and then Iced-T made a quick run back to his car to get a pair of gloves… good call.  It’s like he knows me or something… which leads us right into…

Routine 1:

So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:

Staying in the back of the school there are some landscaped islands at the top and bottom of the parking lot so  so we did something I like to call Crazy 8’s.  This is a homegrown routine created by YHC that includes your choice of 3 exercises followed by a figure 8 style lap around the parking lot planters and then repeated 8 times.

  • 8 Boxcutters
  • 8 “Big Boy” Sit-ups
  • 8 Burpees
  • Figure 8 lap
  • Repeat 8 times

Routine 3:

The first 2 routines were made up on the fly, the 3rd routine was the only one I planned after Royale messaged me so I stuck a couple of high powered flashlights high up on the fence in front of the “Green Monster”, a Crow’s Nest landmark, before the PAX arrived.  I didn’t actually plan what we would do, only that we would do something on this one-of-a-kind, incredibly nasty, and poorly lit hill.

Slow mosey to the bottom (because it is super steep and somehow still wet at the very bottom).  I made the PAX partner up and we did wheelbarrows up the mountain, err, monster and then 10 Wheelbarrow Merkins, swap and repeat.  Kudos to Iced-T, because I told him I would call him out in the backblast for being the only one to make it up in this way (along with, ahem, YHC).

To finish it up, I made everyone NUR UP the monster and then do 8 Burpees, x2.

Mosey back to CoT with about a minute to spare and our newer PAX gasping for air, so I called on them for a little Q lesson and had Chop Block call 20 LBC”s IC and O’Reilly followed with 10 Flutters IC.

Nice job to all!

CoT

Get ready for the Yeti and sign up! Joe Davis & P200 coming up as well.

Prayers for Royale and his family (father-in-law) and that he may recover fully.  Prayers for all PAX who may be injured or sick and that the may find health soon as well.  Also, continued prayers for F3 and what we have together and that we may never take for granted the ability and privilege to be able to do this.

Until next time (Friday),

-FLUX-

 

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Kraken Burpee Bearmuda Triangle

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Another 20 something degree morning in the Carolina’s bared witness to 5 Pax climbing out of the Fart Sack to get better. We started with a lap and a half run around the track to get warmed up and ended on the basketball court for the COP.

COP-30xSSH/SunGodsx10 fwd and reverse/Cotton Pickersx10/WindMillsx10/Down Dog to Honeymooner

The Thang Chapter 1

If there is a pull up bar anywhere near a workout I Q, we will be doing pull ups.  So we started with 10 BigBoy Sit-ups to 1 Pull Up in a ladder that finished with 1 BigBoy and 10 Pull-Ups.  We then moseyed on over to the more illuminated part of the Bermuda Triangle. We got to a light post where I had us sprint from one light post to another and unfortunately 1 of the Pax pulled a hammy.  Fortunately he was alright but he had to heavily modify the rest of the workout.

The Thang Chapter 2

In the F3 exercise lexicon I came across a perfect workout for the AO called the bearmuda triangle but I had to be a tough guy and modify it to having us do 2 Kraken Burpees at the first cone, 4 Kraken’s at the second and 6 at the third while bear crawling from cone to cone.  (Kraken Burpee is a Lake Wylie specialty that has you do 3 hand release merkins at the pushup portion of the burpee).  After 3 rounds of this the Pax were totally wiped.(In the future, that will be a grand finally-live and learn).

The Thang The Final Chapter 

I was going to have us do a crabmuda triangle(don’t ask) but decided against it due to time and pain considerations so I had us do another ladder.  There is a small loading dock at the back of the school where I had us do a ladder of 10 Squats-1 CDD to 1 Squat-10 CDD while jumping up on the loading dock to do the squats.  We did a real slow mosey back to COT because of the injured PAX.

Thoughts and Prayers

Costanza has a lot of family and work issues he needs prayers for, Two Ferns and Respectable Olaf has some family members to pray for as well and just the state of the Nation with some of the news coming out this week.  God help us all.  Till next time, peace.

 

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Rosetta Stones

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8 pax came out to Crows Nest for something new I’ve been wanting to try.   After a comprehensive disclaimer, we mosied over to the rock pile for a warm up.

COP – usual… SSH, IW, MNC, Sun Gods, Squats, Peter Parkers

SSH one step forward one step back with stones to the back of the school.  PAX grabbed a stone, shuffled two light posts, ran back one added 10 SSH, ran back and took stone to next light post, ran back for 20 SSH …. Until 50 SSH.

The Thang

See picture below….  PAX had a stack of excercises with a number, exercise, and was in a foreign language.  Pax had to guess all three categories, after which we would perform the guessed exercise.  YHC would then inform PAX which they got right/wrong and each had a different reward/punishment.   PAX would then complete the correct exercise and reward/punishment.   Overall YHC was surprised how many the PAX got right… next time it won’t be so easy.  Had to cut it short and book it back to COT.   This Q needs some work, but it was fun to try something new.

Welcome FNG Chop Block.   I liked the other name IcedT came up with, but also don’t want to get PAX fired…so deferred to Royale’s judgement as I have no idea what a Chop Block is.  Also dropped the Q ball on getting his info, but saw Royale getting it as I drove off, so Tclaps to Royale.

Scorecard: French (Y,Y,Y), German (Y, N, Y), Norwegian (N,Y,Y), Polish (N, N, Y) , Bulgarian (N,N,N) (#, exercise, language).  Exercises included in same order: 25 bicep curls, 10 pullups, 25 situps with weight, 25 pushups, 20 bulgarian split squats

The Rosetta Stones we got through

 

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Rain And Pain

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So I pull up on a rainy, mild January morning at the PoopDeck and find all the Pax waiting for me under the storefront’s awning to avoid getting wet, but unfortunately for all involved, we got very wet.  Since we had an FNG I made a longer than usual disclaimer and then we did a quick mosey around the main parking lot and went back under the comfy confines of the storefront awning for a Wall Of Pain(instead of a Circle Of Pain).

SSHx30/Cotton Pickersx10/Abe Vigoda Windmillsx10

Since we were by a wall I decided to take advantage of it by doing Donkey Kick Off’s-5 Donkey Kicks/5 second BTTW-10 Donkey Kicks/10 second BTTW-15 Donkey Kicks/15 second BTTW

I then whipped out the famous F3 Deck Of Doom where we did 3 rounds of excercises with each Pax picking a card. There seemed to be a ton of Ab excercises.  So I started getting bored of the deck and called an Omaha to do a DORA.

50 Merkins/100 LBC’s/150 Wall sit overhead claps/200 oblique crunches while each partner ran out to the light post(starting to get wet).

Grand Finale 

I made a disclaimer that the PAX might hate me but I made the call anyway.  We went out to the middle of the parking lot and we did a Wave of Burpees(Pax holds plank while each member does 1-10 burpees in a ladder).  We only made it to 6 burpees as we ran out of time.  During the Burpee Wave it downpoured on us so the FNG got a good taste of what F3 is all about.

Prayers to Davinci for all the struggles he and his family are going through, prayers for healing of stage four cancer and for depression and suicide of a young man who had his whole life ahead of him.

Welcome FNG O’Riley!  Hopefully the rain and pain does not scare him away from posting again.  Till next time, peace!

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Pre-Paintheon Games @CrowsNest

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Well since the great #HIMs that frequent the #CrowsNest were probably not going to make the trip to the Badgers Den for logistical challenges I felt it was my duty as a #HIM in training to give it away. Full disclosure I am a huge fan of the stupidness that is the Paintheon Games and use it as a gauge to determine if I’m an accelerating man.
Arrived early for 1 mile route recon and to mark off 100 yard bearcrawl event. After a proper disclosure was given by YHC it was time for the PAX to sign in. TClaps to my shorties for the use of the huge box of sidewalk chalk they let me borrow. Each PAX wrote their name on the pavement in first column while YHC wrote the event names across the top, great mumble chatter followed. The events were performed in order listed until time was called. VERY proud of the effort these fine men put forth and very grateful for the opportunity to lead. For full description of event rules and scoring search for the backblast from ZIMA.
Summary of results shown below:

Event
MerkinsAMRAP2min
BBSUpsAMRAP2min
BurpAMRAP2min.
100yrdBearCrawl
1 mile Sprint.
B2TW

GREAT JOB Gents see you back in 6 months.
OLAF

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Buffet at the Poopdeck

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5 Pax came out to a cold day in the gloom.

I decided to bring a Golden Corral classic to the Poopdeck.

COP

The usual assortment of SSH to warm up, Imperial Walkers, Moroccan Night Clubs, Windmills, Squats, Peter Parkers… maybe some more.

The Thang

9 rounds, Burpees, Merkins, LBCs, CCD, Squats, Elbow Plank, American Hammer, Peoples Chair with OHP, SSH with adding an exercise and reps to each added exercise (so 1.) 5 burpees, 2.) 5 burpees, 10 Merkins, etc.,) with a run around the parking lot in between each round.

Finished up with some Abs

Read your newsletter, and thanks Peg for the oppurtunity.

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Getting Your Mind Right at The Deep

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YHC took the Q on a brisk morning at The Deep for a pre-QSource beat down.  One hour workouts challenge even the toughest Pax; I’m pleased to report the 8 who joined me were more than up to the challenge.  Here is how it went down:

Warm-o-rama

  • We began with a comfortable 1/2 mile mosey around the OMS parking lot to the back of the school
  • 10 Windmills IC
  • 20 SSH IC
  • 15 Imperial Walkers IC
  • 10 Merkins IC
  • 10 Low Slow Squats

The Thang Part 1

  • 100 yard long suicide course with 5 squats at every marker (8)  on the way down; sprint home
  • Same course, alternating lunges and bear crawls for mode of transport, with 5 merkins at every marker

The Thang Part II

Mosey 1/2 mile to the track at the elementary school.  On opposite sides of the track, about 200 meters apart there were two stations:

Station 1

  • 30 SSH – Single Count
  • 20 Flutters – Double Count
  • 15 Werkins
  • 15 CDDs

Station 2

  • 15 Jump squats
  • 10 Burpees
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Rinse and Repeat once

The Thang part III

Partner beat down; partner runs 100 yards and back while other works the list; adding the counts until finsihed:

  • 100 Lunges -Single Count
  • 75 Diamond Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers

The Thang Part IV

  • Mosey to the back of the elementary school
  • round one, alternating 5 big boy sit-ups and 3 pull-ups until completing 25/15
  • round 2: 5 squats and 3 pull-ups until completing 25/15
  • 2 minutes of Mary: Freddie Mercurys, Crunch Frog,  American Hammer

Moleskin

We kept it short in anticipation of getting together for our first Q-Source discussion on Language.  Reminded Pax about the Yeti and to read the newsletter.  Gave thanks to the Lord for the ability to gather; lifted prayer for healing for injured pax and sick kids.  Always and honor to lead.

Aye, Wolverine

 

 

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The Spice Of Life

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My last Bootcamp Q was do an exercise, run a lap, rinse and repeat.  My last Q at Cannon Ball was a take on an older Q I did but with kettlebells.  This time I wanted to do something different so as not to be known as the guy who runs boring Q’s.  With that being said, 6 Pax braved the cold, Playoff Football hangover and the  the FartSack to come get some.

After a quick disclaimer I had us start out with an Indian Run to the back playground, last man does a burpee then runs to the front, rinse and repeat.

COP consisted of 1 burpee/30xSSH, 2 Burpee/SunGods fwd and reverse x10, 3 Burpee/Abe Vigoda Windmill x10, 4 Burpee/10xLSS, 5 Burpee/2 Cycles of Down Dog/Honeymooner

The Thang Part 1

Since I have a Spartan Race coming up in July I have been doing pull-ups on my own for grip and hanging strength but I wanted to spread the joy of hanging from bars to everyone.  I had the Pax hold plank as each Pax member swung from the circular play ground monkey bars for one rotation.  Then I had the Pax hold Al Gore as we did it again.

The Thang Part 2

Another thing about these types of obstacle course races is pulling your body over a wall.  Luckily for us we have a loading dock at the Crows Nest.  I had the Pax do a ladder of 10 Pull-Ups-1 BigBoy Sit-Up till we hit 1 Pull-Up to 10 Big Boys.  The Big Boys were done on the loading dock after you pulled your body up on it which makes for an interesting challenge.  This ladder took longer than expected.

The Thang Part 3

So a thing called playoff football happened yesterday and in celebration of this time honored part of the year I whipped out a frisbee. (What?)  We played a little bit of ultimate frisbee in a lit section of the parking lot 3v3.  I put the frisbee in the middle filed of play as the Pax had to bear crawl to the disc to determine who had possession.  Bear-crawling expert Flux of course got the disc first.  The scoring team only had to do 5 burpees while the team that allowed the score did 10.  Each team scored once.  With 8 minutes left on the clock we moseyed back to COT.

The Final Thang

Wave Of Merkins- Read the Lexicon

Thank You to Flux for the opportunity to lead.  Prayers for DaVinci for healing, patience with children, work/life balance(for me) and faith in a higher power (We are all Christians so that would be the God of the Bible).  Peace. 

 

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Sack Races at the Bermuda Triangle

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For the first time in 5 or 6 weeks we had a dry day at the Bermuda Triangle. While working out in the rain makes you tougher it was nice only to have he 27 degree temps without any precipitation.

6 PAX showed up and we went for a mosey to the far side of the school.

Warm-o-Rama

SSH, produce pickers, low slow squats, worst merkins ever, superman hold. Then mosey to the main field where we grabbed our burlap sacks – previously used for hauling coffee beans. Shout out to Twitch for supplying them to me even though he couldn’t make it out today. The perks of knowing someone that owns a coffee company (see what I did there?).

 

The Thang

Old school sack race – 50 yards. YHC took the gold in this one, but the real winner was all of us as we got to watch Radar fall down coming out of the gate. It was in the middle of a sack joke as well.

Backwards sack race – 50 yards. By this point everyone was starting to realize that jumping around while inside a waste high sack is pretty good cardio work. Also, the sack related jokes and puns were hitting their full stride.

 

BLIMPs

Partner up. P1 sack hops 50 yards then sprints back, while P2 does the exercise. Flap jack and rinse repeat until each partner has done: Burpees, Lunges, Inchworm merkins, Monkey Humpers, Plank jacks.

Duck Duck Burp

Circle up. One at a time, PAX take turns sack hopping around the circle. As each man is passed by the hopper, do 3 burpees. It ends up basically being a continuous burpee circle with PAX hopping around the outside. We did 2 full rotations.

Sack Lap

I told the men that we were going to do a full lap of the track in our coffee sacks, which was met with a combination of groans and “seriously?”s. By this point they had figured out that sack hopping is no child’s play. It wasn’t easy, but teamwork made it bearable. As a 2 man team, partners sack hopped all the way around the ¼ mile track. P1 hops while P2 does 10 big boy sit-ups. Then P2 sprints to catch up to P1. Flap jack and rinse repeat until the full lap is done.

 

Finished up and went to COT.

Thanks men an excuse to be stupid and get out there for some schoolyard fun. 

 

Stay Classy,

Homebrew

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