Tag: (respectable) Olaf

F3 CrowsNest – October 21, 2019

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Crow’s Nest (10/21/2019)

We had 11 HIM at the Poop Deck.

Warm Up
From the parking lot we moseyed to the west side of the school. At each light pole for a total of 4 light poles we performed 5 burpees.

SSH – 25 IC
Windmill – 10 IC
Cotton Pickers – 10 IC
MNC – 15 IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
LLS Squat – 10 IC
Mountain Climber Merkin – 10 IC
Downward dog to Honeymooner

The Thang
I used the light poles to my advantage on the next routine. This time from the first light pole we would do 10 merkins – 20 monkey humpers – 40 mountain climbers (count each leg). Then run to the last light pole and perform the same routine. From the last light pole we ran to the second light pole and so forth keeping the same number of exercises.

So at the very end you should have completed 100 merkins 200 squats and 400 mountain climbers.

Mini Dora
We partnered up. While one partner ran we performed 50 big boy sit ups, 100 flutter kicks and 150 lbc.

Mary
Exercises included dancing chilcut, plank jacks, Freddy Mercuries and dying cockroaches.

Circle of Trust
Prayers for Survey Says and WhiteSnake’s children who have been battling an illness.

Prayers for Qbert as he and his family go through the adoption process.

Prayers for a co-worker of Radar’s whose daughter is in drug rehabilitation.

Announcements
F3 Lake Wylie CSAUP is Saturday, October 26. Check out the backblast here.

Aye,
Sean Corcoran (RADAR)

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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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Avast Ye Scurvy Dogs! All Aboard the Ship of Pain at Crow’s Nest…Argh!

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Once again it was me pleasure to deliver the Monday morn beat down to the land lubbers of Lake Wylie…enough pirate talk…We have 15 join YHC for my 22nd Q of 2019 (two over my goal of 20 set back in January).  I’m nursing Ragnar knee (combination of IT band and my 49.5 years of age) but two advils and onward!  Here’s how it went down:

Warm-o-rama:

  • Short mosey through the parking lot to circle up
  • 15 Imperial walkers, IC
  • 10 Weed pullers, IC
  • 20 SSH, IC
  • 20 Moroccan night clubs, IC
  • 20 Chinooks, IC
  • 10 Balance merkins, IC (extend opposite arm and leg at the top of the merkin

The Thang – part I

  •  Partner Dora – 100 merkins, 200 squats, 300 LBCs

The Thang – part II

We counted off by 3s for a rotating 3 station beatdown; groups stayed together, planked for the 6 before taking a lap and moving to the next station:

Station 1:

  • 25 SSH OYO
  • 20 Flutters, IC as a group
  • 15 Derkins OYO
  • 25 CDDs, OYO
  • Plank for the 6 then take a lap to station 2

Station 2:

  • 10 lunges per leg
  • 10 WWII Sit ups
  • 10 tricep hammers per arm with 20lb dumbell
  • 10 diamond merkins

Station 3:

  • 15 Medicine ball jump squats – 10lb ball
  • 10 Burpees
  • 20 LBCs, IC
  • Bicep curls, 10 per arm, 25lb dumbell

The Thang, Part III

  • Wall squats – end pax run out and do 3 vertical jumps, all they got
  • Balls to the Wall –  end pax run out and do 5 merkins

Icing on the Cake:

  • 15 Freddie Mercurys, IC
  • 15 Crunch Frogs, IC
  • 10 Crab Cakes, IC

Moleskin

Announcements:

  • All LW week day workouts moved up 15 min to 5AM to accommodate the impending hell that is the closure of Pole Branch rd for 6 months
  • The Nessie – LW CSAUP 10/26 – teams of 3 for 10 miles of running and pain stations – get your teams ready to compete for 2nd place (behind the team of Survey Says, Stagefright and YHC)

Prayers & Praises

  • Praise for Qbert and the M have begun the adoption process!
  • Prayers for safe travel and healing of the injured and sick
  •  Gratitude

Thanks to all the PAX for coming out and for Iced T for letting me Q!  Always energizes my body and soul!

Wolverine

 

 

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Music Q/Football @ The Deep

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Picked up a sub-Q from Homebrew and it was time to bring back what we’ve been missing so badly at The Deep…

 

FOOTBALL!

 

Disclaimer for our FNG (Two Stroke) and visiting member from California (88) and we were off.

 

Mosey to Oak Ridge Elementary Parking lot where we stayed for the first half of the workout.

COP included things like Windmills, Produce Pickers, Imperial Walkers, Hillbilly Walkers, maybe Merkins(?)

Music Q Time!- We did 4 songs with some exercises.  In between we cranked out 2 sprints of 30ish yards at 70% and 10ish yards at 100%.  About 10 seconds or so between each sprint.

Songs/Exercises included-

Phoenix/1901 – SSHs during verses/Morrocan Night Clubs during chorus

Hey Ya/Outkast- LBCs during verses/Freddie Mercurys during Hey Ya’s

Numb/Linkin Park- Plank Jacks during heavy parts/Shoulder taps through verse

All The Small Things/Blink 182- This one was my favorite.  American Hammers double count throughout the whole song.  Tried to get to 91 (x2=182).  We did the whole song with some breaks but the plan is to be able to do the whole songs without stopping.  I got to 52 before I had to break but kept the count and jumped back in.

Football Time!

Teams were formed.  Mostly even in size and ability.  New rules for the game were established.  Ultimate Football, dropped ball = change of possession.  When possession changes, new team starts at midfield.  When a team scores, the defense does 5 burpees.  Also had some cones marking out of bounds and end zone.

Highlights included:

-10 minutes of wet football, dropped passes, and no scoring.

-2 passing and 1 receiving TD by YHC

– Two Ferns breaking up a pass by attempting to break a pastor’s wrists/hands

 

Mosey back to COT and do some announcements/prayers

Announcements: Nessie and Party on 10/26, Regional Shirt launch!, and any donations for shovel flags needing to be made for future/current AOs.

Prayers: Survey Says Grandpa as he makes his journey to heaven (passed away during that morning), Wild Thing’s ankle and recovery, and healing for all PAX who are injured.

 

Thanks for the opportunity to lead as always O’Reilly!

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Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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Clutch at the Crows Nest

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Had 16 HIM this morning at the Crow’s Nest

We started out with a typical warm up consisting of:

SSH, 5 Bur-pees, Windmills, 4 Bur-pees, Moroccan Night Clubs, 3 Bur-pees, Produce Pickers, 2 Bur-pees, Hillbilly Walkers, and yes you guessed it, one last Bur-pee

We took the long Mosey to the back to get started on the THANG:

DORA 1,2,3,2,1

Merkins

Bulgarian split squats

LBCs

Squats

Dips

Next on the agenda was going to be MONSTER 11’s on the “Green Monster” (Hill for those that may not know) BUT we were getting close to time so we went with the MINI MONSTER 11’s instead on the, less steep although just as long, hill nearer to the parking lot.

The 11’s consisted of CDDs at the top and Bur-pees at the bottom, but due to time constraints (and a few gassed PAX, namely me) I called an audible halfway through and we finished the 11’s with CDDs top and bottom.

Final mosey back to beginning for a refreshing round of stretches then we called it done.

Announcements: Invergence-Convergence , Block and Bears 5k

Prayers / Praises: Radars son turned 16 over the weekend, prayers for students and teachers starting back to school

Welcome FNG Dough Boy!

Thanks Ice for the oppertunity to lead!

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I love Wednesday’s NOW!

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Today was a Good Day at Shipwrecked! 20 Strong (14 Mod and 6 HIT) Wolverine and I were on Q. I was leading my First Mod Workout at the Newly named AO Shipwrecked and Wolverine was leading the High Intense (HIT) portion. We split up and I took the Mod group for a short mosey and circled up for some basic COP exercises. Started off with SSH’s with the intention to show the Mod version for those wanting a little less impact on there joints but forgot (my bad) but they handled it perfectly. Lots of new faces in the crowd so I talked a little about the 5 Core Principles and about my thoughts on why we modify. Some people have different thoughts on how and why or when to modify and that is fine but I shared my thoughts (I don’t know your injuries, basically do the best you can, better yourself, don’t hurt yourself and you don’t have to impress me!)

We then began the Thang: I set up 4 corner stations with Cones on the track. Each corner station had a list of 3 low to non-impact stations such as Squats, Lunges, Flutters, Leg Lifts, Big Boys, Calf Raises and even a Kettlebell Station to Promote Cannonball of course! After 3 laps we were cutting it close on time due to the workout being 30 min so we mosey’d to the upper parking lot and finished with some Planks and Al Gore’s till the HIT group came back. I squeezed in a quick plug for my Marriage Class I am leading before they HIT group filled in place. Wolverine yelled at me lol.

Welcome FNG Chimichanga! he finally came out.

Rest of Announcements (Invergence – Royal said to GO!, Convergence the day after it, C2 Race)
Prayers and Praises (Mr. Belding praised the F3 School Prayer)

Like I said earlier—–Today was a Good Day!

Coffeeteria was on point also and the Nitro is for REAL!

Two Ferns, always a Pleasure to Lead!

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Full Body Beat Down

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What’s up fellas! Welcome to my first ever Backblast. Hopefully it’s not terrible, but if it is it’s because of the reader…not the writer.

The clock hit 5:15am so after a short intro, disclaimer and regular warning about legal matters we got things started. We did a Black Snake Indian run (Indian run but 1 by 1 the pax weaved in between  each other back to front). We did this until we made it to the location for COP.

COP:

15 Side Straddle Hops, 10 Imperial Walkers, 10 Cherry Pickers, and finished with 10 Low Slow squats.  After this we got down to business with the good stuff.

For the Main event I wanted to make sure we did a full body workout with arms, legs, abs and endurance… so I broke it down into 3 parts.

Part 1 (Full Body)- Hill top Escalator

10 Burpees, 20 Plank Jack Merkins (Merkin but as you go down your legs go out like a SSH), 30 Gorilla Jumps, 40 Mountain Climbers, 50 Flutters.

After each round run down the hill and alternate between Bear Crawl and Bunny hops back up.

Part 2 (Abs & Endurance)- Ladder Suicides In and Out Abs

I put out 5 cones for the suicides. For the Ladder portion we did in and out abs (Plank while moving your legs in to your hands and back out into plank position).  10 In&Outs then Suicides, 15 In&Outs then Suicides, ending with 20 In&Outs then last round of Suicides. Congrats you made it past Part 2!

Part 3 (Arms & Legs) 11’s

Last Part finish hard!

We did 11’s with Peter Parker Merkins and Shawn Whites (Squat Jump with 180 spin)

After all “Parts” were complete we ran back for Name-o-Rama, Prayer Request and Praises. .  Black Snake Indian Run formation.

Prayer Requests: Teachers going back to school today

Praises: Shout Out to Two Ferns for leading the Prayer walks and Schools and for FNG Autotune!

 

 

 

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ShipWrecked

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There are not many more exciting things to do in F3 than to launch a new AO so I was very honored to be able to lead the High Intensity portion of our new AO…..ShipWrecked! One group of Pax goes and does a 30 minute Moderate Bootcamp and another group of Pax does a 30 minute High Intensity Bootcamp. We then go to Starbucks for cafeteria afterwards. I have no idea what the moderate boot camper’s did but here is my rundown.

Right off the bat…10 Burpees. Ran across the street to the High School where we did a High Intensity COP.  2 rounds of Circle Burps(16 more Burpees ) and 10xSSH IC.

Main Event

Super Crazy 8’s

8 Kraken Burpees/8 Ski Abs/8 Donkey Kicks/8 Big Boy Sit Ups/8 Jump Knee Tucks/8 Scorpion CDD’s Left Leg/8 Scorpion CDD’s Right Leg/ 8 Jump Lunges (count both legs as one rep)-run in a figure 8 pattern around the parking lot-rinse and repeat.  We completed 5 rounds before I had to get us back over to the elementary school for COT.

Finished with another round of Circle Burps(got 9 more Burpees in).

COT

We voted on the name ShipWrecked for the new AO.  Prayer Walk this Sunday at the local schools-see Two-Ferns for details! Thanks to the leadership of Lake Wylie for the opportunity to lead!!! Peace!

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