Tag: Radar

Let’s do Pull-Ups at Crow’s Nest

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Today was a great chilly morning for my first post of the year!

Disclaimer at 0515 and straight into a mosey which included high knees, toy soldiers, and broad jumps (mumblechatter already? this should be good)

Ran around to the far back parking lot and did some warmup
Windmill
Imperial Walker
Carolina Dry Dock
Hillbilly Walker

The first routine would be a rough 100m sprint, then 10 pull ups, 100m sprint back and 10 burpees
We repeated this a few times changing the transportation mode
NUR 100m
bear crawl 50m

Then came the main Thang
Partner DORA 1-2-3-4 using a timing mechanic of 3 pull-ups
100 hand release merkins
200 Big boy sit ups
300 Monkey Humpers
400 Squat Jumps

Squat Jumps were somewhere higher than 100 for all groups before we Omaha’d and ran back to CoT…. almost

A good long Balls to the Wall was in order and then 5 burpees to cap it off

CoT
IceBreaker at the Dragon in York on Saturday!!! 0530 StartEx (5k obstacle course, you can do it 1-4 times with a partner or by yourself, however you want to tackle it)
QSource Week 0 convergence recap with Week 1 kicking off this week at Bagel Boat after The Deep
Lake Wylie is looking to fill some P200 relay race spots, ask around
IceT is on a flight to Florida for a family funeral
Two Ferns has some family medical operations coming up next week
QBert is beginning home schooling for IronMan

Aye!

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Cannon Ball Birthday Special

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Today was YHC’s 45th Birthday so it was gonna be a good day!!

Warm up:

We started with a brief Mosey around the parking lot carrying our kettle bells and stopped for some SSH’s,  Moroccan Night Clubs, Sun gods, Cotton pickers and some basic arm stretches.

 

The Thang:

We then moseyed over for 12-18-73 (my birth date) with Kettle Bells in hand

  • 12 Burpee’s
  • 18 Kettle Jacks
  • 73 Flutter Kicks Single Count.

Then we moved onto my age – 45 of each (utilizing the kettle bell) and a small lap carrying the Kettle Bell as well

  • High Plank with upright rows
  • Figure 8’s
  • Big Boy’s
  • Tea Kettle Squats
  • Overhead Presses
  • American Hammers (SC)
  • Overhead Tricep Exten.
  • KB Swings
  • Curls 15 (lowers, 15 uppers and 15 fulls)
  • Clean and Presses
  • Lunges (SC)
  • Upright Rows
  • Around the Worlds
  • one more rep of Curls to finish out the time

Basic announcements, Christmas Convergence……

Praises and Prayers and finished with Prayer where as usual, God humbles me and chokes me up, thanks to all that came out and spent the morning with me and celebrated another day that I don’t deserve serving My Lord!

 

Two Ferns

 

 

 

 

 

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Fantastic 4 at the Triangle

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4 Pax (Two Ferns, Homebrew, Respectable Olaf and Radar) joined YHC for a wet and chilly time at the Bermuda Triangle.  At first it was just me and Homebrew so after a quick but thorough disclaimer we began our mosey but were suddenly joined by Radar and Respectable Olaf.

Warm-O-Rama:  (Under the Bus/Car line Canopy to stay dry)

  • Cotton Pickers, IC
  • SSH’s
  • Moroccan night clubs, IC
  • Merkins, IC
  • Mountain Climbers, IC
  • Some Leg stretches

The Thang:

We started with another Christmas song, this time it was “Feliz Navidad”.  We did Burpees every time the song said “Feliz Navidad” (about 24 by the time we got done) then SSH’s every time the song said “I wanna wish you a Merry Christmas).

We then moved to some Box Jumps on the close by Bench while our partners did some running (3x).  Followed this up with some Big Boys and Partner running (2x).

Moseyed over to the picnic shelter to help stay dry where we did some Picnic table presses and dips while our partners held and Al Gore, High Plank and 6” leg hold. (Christmas Music played in the background).

Next we recycled the Merkin themed workout to “Jingle Bell Rock” from a previous Two Ferns workout.  PAX liked it and sang along some.

Due to the Rain I decided to Omaha and finish with a little Deck of Death.  Diamonds were Burpee’s, Spades were Merkins, Clubs were SSH’s and Hearts were Big Boys.

 

All in all it was a pretty good time had by all 4 HIM.  I was very grateful they showed up on a cold rainy Friday.  I was about 2 minutes from either running a few laps on my own or going back home.  Glad I didn’t have to decide which.

COT:

Kept the announcements brief (again Cold Rain) they were basically about the Christmas Convergence, Prayers for Radars recent loss of his Wife’s mom, Respectable Olaf’s mother in law still not doing well in her last few days and Homebrews daughter dealing with the dreaded winter cold.

Thanks Homebrew for the lead. Appreciate all the PAX!!

Two Ferns

 

 

 

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12 Days of Misery (Christmas Workout)

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6 posted today at the Crows Nest for a Christmas Themed Workout.

The work out started with brief disclaimer then a mosey towards the poorly sensored street lights were we did some Low Slow Squats sprinkled in with some high knees and butt kickers until Nemo caught up.

Warm Up: A circle up was formed with some poorly Cadenced Peter Parkers, SSH’s Moroccan Night Clubs, Mtn Climbers and Cotton Pickers.

Main Course: We made our way around the back of the school where we saw that Santa had delivered some Christmas Presents. Each HIM selected a present where within it they found pretty much coal in each Gift Bag (25 SSH’s, 15 Box Cutters, 30 Flutters, 25 Freddie Mercury’s, an assortment of Merkin’s, 10 Bomb Jacks and 8 Burpee’s)

We then were lead to a little blue light that Flux had previously been curious about little did he know it was leading him to a Painful version or Jingle Bell Rock and I want a Hippopotamus for Christmas. We held plank during Jingle Bell Rock and everytime the song said Jingle Bell or just Jingle we did a pushup. Similar idea for Hippo song but held six inches and did leg raises everytime the song said Hippo…..

The last part of the Christmas themed workout was the 12 Days of Christmas (did one lap and added a day/exercise each time around)

On the First day of Christmas my true love gave to me:
1 Bomb Jack
2 Diamond Merks
3 Big Boys
4 American Hammers
5 Burpee’s
6 Imper Walkers
7 Mtn Climbers
8 Merkins
9 Moroccan Night Clubs
10 Squats
11 Dying Cockroaches
12 SSH’s

I was up against Dark Helmet who was Q’ing over at the Quagmire so I looked at his Name-o-rama only to find out that the normal HIM’s from the Crows Nest did not go there……….they Fart Sacked!

I mentioned also in today’s Q that I didn’t want to have more friends at first when I started this F3 thang and darn it I now have more friends. Well it was a little more heart felt than that.

Announcements: Peg’s Christmas party. Prayers For Radar’s Grandmother, Olaf’s Mother in law. Praise for Olaf’s daughter coming home to spend some time from school. As always we are grateful for our health, lives and for F3.

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Bricks for Kicks at Bermuda Triangle

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Today’s warming coincided nicely with the early start, as usual, at the Bermuda Triangle this morning.  Six early risers joined YHC for a brick-tacular beat down at Bethel Elementary.  This is how it went down:

Warm-o-Rama

We began with an easy mosey around the “track” (aka a dirt trail) guided by the Q’s headlamp.  As we rounded turn three, Homebrew noted that is has been christened “Copyright Corner” commemorating the namesake’s recent faceplant at that very spot (hence YHC’s headlamp).  Following the mosey, we executed the following:

  • 10 Windmills
  • 20 SSH
  • 15 Imperial Walkers IC
  • 15 Hillbilly Walkers
  • 10 Merkins IC
  • Downward D Oh Double G
  • Honeymooner

The Thang Part I

11s – Derkins and Squats with a Nur around a traffic circle.  (Quads were nice and warm after that)

The Thang Part Deux

Dora with a paver brick in each hand, 100 meter mosey when not exercising; 100 reps each:

  • Two arm curls
  • Lunges – single count
  • Shoulder presses
  • LBCs
  • Squats
  • Flock of Seagulls
  • Flutter  Kicks

The Thang Part III – we had 10 minutes left, here is how we burned it:

  • 50 triceps hammers with paver bricks – OYO
  • 50 forward shoulder raises with bricks – OYO
  • 50 check flys, lying on the ground, with bricks – OYO
  • 50 chest presses, lying on the ground, with bricks – OYO
  • 15 Freddie Mercuries IC
  • 15 Crunchy Frogs IC
  • 15 American Hammers with bricks, IC

 

Announcements: Christmas party.  Praise for family on Thanksgiving; Prayers for healing, peace, acceptance and protection.  As always we are grateful for our health, lives and for F3.  Aye!

Wolverine out.

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Four Corners of Heck at the Abyss

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Twas a nip in the air this morning but nothing that would bother the mighty lads of F3.  We gathered and at 5:15 sharp disclaimer was given and we moseyed.   Here is how it went down:

Warm-o-Rama

  • 400 Meter Mosey with side shuffles and toy soldiers thrown in
  • 20 SSH IC
  • 10 Imperial Walkers IC
  • 10 Hillbilly Walkers IC
  • 10 Wind Mills IC
  • 10 Merkins IC

The Thang, Part I

YHC asked Captain Jack to pick a number between 39 & 41.  With that we settled on the number of pull-ups each Pax was to complete.  Each was instructed to do as many as possible then at failure, run to the top of the inclined road behind the school, execute 5 merkins,  run back down and pick up the pull-ups where he left off.  Repeat until reaching 40 pull-ups or 5 trips up the road, whichever came first.  As we waited for the six, the Q regaled the team with an amusing tale about forgotten reading glasses and a Portobello Steak sandwich minus the steak.

The Thang, Part II “Four Corners of Heck”

  • Bear crawl to the middle, execute 5 burpees and lunge out between stations

Station #1

  • 10 Medicine Ball Jump squats
  • 10 single count curls/arm; 25lb or 20lb dumbbell, Pax choice
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Station #2

  • 10 Lunges per leg
  • 10 WWI Sit ups
  • 10 Tricep hammers/ arm with 20lb or 15lb dumbbell, Pax choice
  • 10 Diamond merkins

Station #3

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

Station #4

  • 20 Ranger Merkins
  • 20 Monkey Humpers
  • 10 Lt. Dans
  • 15 Crab Cakes IC

Repeat one station

The Thang part III

These Pax are finely tuned boot camp machines and as such, finished parts I & II with time to spare.  YHC, not wanting to cheat them, ad-libbed:

  • People’s chair during which Pax on each end ran 5 yards out and executed 5 squats
  • Repeat with balls to the wall

Mosey to COT with 2 min to spare; 10 crunchy frogs IC; 10 Freddie Mercuries IC; 10 American Hammers IC

Ended the session with a reminder about the F3 Christmas party, praise for family gatherings, prayers for travelers and those dealing with loss.  Gentlemen, being part of the F3 brotherhood brings me great joy.  It was an honor to lead this morning.

Wolverine out.

 

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Eight Face the Balls of Doom at Crow’s Nest

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YHC was less than enthusiastic about the chilly drizzle that greeted me on on my front porch in the gloom; hesitation gave way to excitement when I hit the driveway in anticipation of a hard workout and a strong showing from the Pax.  Here’s how it went down:

Warm-o-Rama:

Started with a slow mosey from the front of the school to the back, about 400 yards, with a decent cold drizzle smacking the faces of the men we ran and wondered if it would keep up, stop or get worse.  Most of us thought for a moment once again that the fartsack is where we’d rather be, but we shook it off as we circled up for the warmup:

  • 15 Windmills IC (at this point Nemo joined having arrived two minutes late, Pax gave him the requisite crap; he accepted it gracefully)
  • 20 SSH, IC
  • 15 Cherry Pickers, IC
  • 15 Imperial Walkers, IC
  • 15 LSS, IC

My mind having gone blank, YHC decide we were warm enough and we moseyed 400 more yards to the back of the school to begin Part 1 of the Thang:

The Thang, Part 1:

  • 5 rounds: 5 pull ups on the playground, 10 yard mosey to the side walk for 10 Merkins
  • Mosey back to the area where we warmed up for The Thang, Part 2

The Thang, Part 2: Balls of Doom:

YHC has two grab bags, one with 10 ping pong balls, upon which are written numbers from 5 to 25, plus the letter “Q” (puller gets to choose the number of reps); The second bag contains 15 plastic golf balls with excercises on them.  Pax took turns pulling one of each and this is about what we got:

  • Burpees – 25 (Flux of course!)
  • Big boy sit-ups – 10
  • Bomb jacks  – 10
  • Merkins – 20
  • Dips – 10 IC
  • CDD – 15
  • Derkins – 20
  • Crunch frog  – 20 IC
  • SSH – 25 IC
  • Triangle merkins – 20
  • Bomb jacks – 20
  • Run a lap (about 200M)
  • Lt. Dans – 25! (Flux again!)

Frankly there were a few more in there…that’s what happens with the Balls of Doom, fate decides!  Moseyed back to COT where we mentioned the F3 Christmas party, thanked the Lord for everything, lifted our brothers and loved ones in prayers for mercy and healing.  As always, I am grateful for F3 and the for the opportunity to lead.

Wolverine

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Forties for 40

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Well today was the day… turning 40…why not take the Q today?  I asked Bones for it months ago.  There’s nothing better than leading a group of men and friends at an F3 workout, especially on a birthday.  I was really happy to see 17 other men here, including a few faces that don’t usually travel to the Abyss.

We started up with a mosey around the parking lot.  Nemo and Flux were pulling in right at 5:15 so we did a lap and let them catch up.  Standard dynamic warmup stuff on the lap.

It was cold so the warmup had some more cardio items than usual.

-SSHs – Ab Vagota – Seal Jacks – Squats – IWs – Mountain Climbers

We ended with the Merkin Circle

6 rounds around the circle.  1 merkin each for the 18 guys while in plank.

We moved over to the Hill.  I found an exercise in the lexicon called “Forties”.  I figured if we added the hill we could call it the “Over the Hill Forties”.  That got some laughs, and some groans…

It’s a ladder with higher reps.  An Exercise at the Top of the Hill, one at the bottom.  Take 30 reps at the top 10 at the bottom, then subtract 5 and add 5 until you’ve flipped to 10-30.

1st round : Top = CDDs Bottom = Flutters

2nd Round : Top = American Hammers Bottom = Calf Raises

We took a break and I shared a little message about reflections.  How these men and F3 have helped change me to be a better person and on a better path in life.  I reflected on who I might have been at 40 with out these men… it wasn’t so pretty.

We moseyed next to the front of the school.  I split the group into 2 teams.

Team 1 would stay for wall sits while Team 2 bear crawled around the circle

Flipped it

Next round BTTW as long as you can, then wall sits while Team 2 Crab Walked the circle

Finally we head back to COT for a very special circle.  For my birthday we we’re going to play a game.  The group had to answer questions about me.  If correct 10 SSHs.  If wrong… 10 burpees!

The Questions were:

  1. How many siblings do I have? right
  2. What is my favorite professional sports team? right
  3. What High School did I attend?  Bonus, what was the mascot? right with bonus!
  4. What was my favorite children’s toy in 1985? wrong
  5. Where do I work? right
  6. Where did I go to college? right

To my surprise these men got 5 of 6 right…and to Iced-T’s credit he was saying He-Man for #4…but the group out voted him!

Announcements

Thanksgiving Convergence

Christmas Party

Fast 5 postponed

Prayers

For Soprano and the passing of his brother

Hurricane victims still in need

Grateful for all the people in our lives

If you’ve read this far the answers were

  1. 1 sister = Rachel
  2. Green Bay Packers
  3. South Meck = Sabres
  4. He-Man
  5. Merrill Lynch
  6. UNCC

An Honor to Lead!

-Royale

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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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