Tag: (respectable) Olaf

The Kettlebell Tolls for Thee at Cannonball

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Five hearty lads braved winter’s chill this morning at Cannonball, Lake Wylie’s newest  AO.  Costanza joined with a brand new kettlebell…after we corralled Olaf who squeezed in 15 min of P200 prep time, here is how it went down:

Warm – o – Rama

  • Warm up lab around the parking lot, approx 200 yards
  • Circle up for :
  • Sun gods, forward 15, backward 15, IC
  • Windmills, 10 IC
  • Cotton pickers, 10 IC
  • SSH 20 IC
  • Merkins 10 IC
  • Downward Dog, Honeymooner

The Thang, with our kettlebells

  • Single arm curls, 10 per arm
  • Goblet squats, 10
  • Around the body pass, 15 each direction
  • run a lap (200 yards)
  • Kettlebell Swings, 10
  • Kettlebell merkins, 10 each side
  • Kettlebell lunges, 10 each leg
  • run a lap (200 yards)
  • Lawnmowers, 10 each arm
  • Tiny Tim (70 lb kettlebell and the mascot of Cannonball) dead lift, 10, while others hold plank
  • Shoulder press ladder, 1-5 and back down
  • run a lap (200 yards)
  • Kettlebell calf raises, 30
  • Two handed tricep extensions, 15
  • Chest press, 10 each arm
  • run a lap (200 yards)
  • 10 burpees (no KB)
  • Flutters, 15 IC holding KB
  • Freddie Mercurys, 15 IC (no KB)
  • run a lap (200 yards)
  • Rinse and repeat – we got through the lap after lunges above

Announcements, praises and prayers

Yeti coming up; P200 still teams looking for guys if interested; praise for the ability to be out in the morning and for those recovered and recovering from illness and injury; prayers for missing pax. Wolverine took us out.

Always an honor,

Wolverine

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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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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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KettleBell Temple Of Doom

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The temperature was below freezing, the AO is in the recon stage, but 8 brave souls came out of their fart sacks at an un-Godly hour to go to Church.  Special thanks to New River Church for allowing us to workout at their parking lot. 

After a disclaimer in which I repeated several times during the workout to modify if necessary since we would be working with weights, we moseyed around the parking lot with our kettlebells and did some toy soldiers which are much more difficult with the kettlebell in hand as the grumbling already began.  We then circled up…

COP

SSHx30

Hot Potatoes x10

Halo’s x5 each direction

Kettlebell Windmill’s x 5 each arm

5 Turkish Get-ups x5 each arm

The Thang

In my second ever Q I whipped out the Burpee Temple Of Doom, so in my first KettleBell Q I figured I would do a repeat concept but with KettleBells.  I placed 10 cones in the shape of a pyramid with exercises pasted on each cone.  Each level had progressively more difficult exercises with the pinnacle being the most difficult. 

Level 1

Cone 1- 1 Kettle-burpee/10x right hand merkins with the left hand on the kettlebell

Cone 2- 2 Kettle-burpee/10x left hand merkins with the right hand on kettlebell

Cone 3- 3 Kettle-burpee/10x right hand Kettle-thrusters(squat turning into over head press)

Cone 4- 4 Kettle-burpee/10x left hand Kettle-thrusters

Level 2

Cone 5- 5 Kettle-burpee/20x right hand kettle-swings

Cone 6– 6 Kettle-burpee/20x left hand kettle-swings

Cone 7- 7 Kettle-burpee/20x press jacks(SSH but instead of swinging arms you press the kettlebell over your head)

Level 3

Cone 8- 8 Kettle-burpee/30x right hand Kettle Snatch

Cone 9- 9 Kettle-burpee/30x left hand Kettle Snatch

Pinnacle- 10 Kettle-burpee/20x Clean and Press Right and Left Hand

We then did Lieutenant Dan’s over from the parking lot to the Church wall where we sat down to rest by doing People’s Chair while holding our KettleBells.  The outer 2 Pax(going into the middle) did…

Monkey Humpers x10

Sky Humpers(Back Bridge while pressing the Kettlebell) x10

Figure 8’s(Passing the Kettlebell between your legs in a figure 8 pattern) x10

2 minutes of Mary

10x Kettle Big Boy sit ups

12x Box cutters holding Kettlebell over head(Nemo)

20x Flutter Kicks holding Kettlebell over head(Two-Ferns)

COT

Travel Prayers for Royale and prayers for HomeBrew’s Father-In-Law whose Shell Plant is closing down.  Thanks to Two-Ferns for setting up the Church for us.

 

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Keeping Warm At The Triangle

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With the threat of the big bad snow storm(we might get 1/2 an inch) hovering over the Charlotte metro area, 8 men got out of their warm comfy beds and braved the 36 degree weather to get their fitness and fellowship on.  As pointed out by a few grumbling members, this was a bit of a lazy Q by YHC.  I did not plan much as I just wanted to stay warm, and what better way to stay warm on a cold morning than running laps and burpees…spoiler alert, there is no better way!

I did a short disclaimer and then we moseyed around the school parking lot(still cold).

COP

SSHx30(getting warmer)

Windmill x10

Cherrypickers(or weed pullers or cotton pickers, whatever)x10

LSSx10

The Thang

The Pax then moseyed on over to the pull up bars where I mentioned that it was Pearl Harbor Day.  The day of remembrance is important in our nations history as WW2 is where the USA became the de facto leader of the world…also my grandfather was a seabee in the Navy during WW2.  Then the bad news…we partnered up and while one of the Pax ran a lap lap the other did…

100 Pull Ups (combined total, now officially warm)

200 Burpees (combined total, much grumbling by the Pax)

300 Single Count Lunges (combined total)

It turns out that the burpee portion took a gigantic chunk of time and we unfortunately did not have enough time for my planned grand finally(fortunately for the Pax) which would have been a Wave of Merkins.  We finished up with two minutes of Mary.  Nemo had us do 12 box cutters in cadence and Homebrew had us do 15 Freddie Mercuries at a hilariously fast cadence and then mercifully for the Pax, the workout was over.

COT

Mission accomplished in the keeping us warm department, as I left a sweat angel on the pavement and nobody complained of being cold(though they did complain about the burpees).  Prayers for Respectable Olaf’s mother-in-law who is battling stage 4 lung cancer and also for a family in Homebrew’s church group who is having trouble with their son who has Muscular Dystrophy.  Yogi mentioned a York CSAUP obstacle course race which sounds interesting and there is the Lake Wylie Christmas Party to look forward too.  Thanks to Homebrew for the opportunity to lead, peace.

 

 

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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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Overhead Blocks

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5 pax made it out to the gloom.

Cop x 15 of SSH, MNC, LSS, Merkins, Peter Parker’s

On to SSH suicides with cone 1 SSH x 10 cone 2 adding Seal jacks and cone 3 adding bomb jacks, then back down the pyramid subtracting out the first and second excercises.

Thang

Pax grabbed a cinder block.  We carried overhead until failure, at which point pax dropped the block, ran back to the start for 20 Merkins, ran back to the block for 5 burpees, and continued around the track until the finish line.

Finished with some Dora (curls, tricep ext, and squat thrusters) x100, 150,200 while partners did 2 laps around the circle.

 

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