Tag: Royale

Walk around the Kettlebell Clock…

Leave a comment

Two Ferns was kind enough to put me on the Kettlebell Q at Cannonball.  I decided P200 will be plenty of running, so why not work the rest of the body?  I showed up to set up and it was pitch black in our parking area… seems Two Ferns didn’t change the timer at the church for day light savings!  Well he fixed that in two minutes and I set up for the fun.

Guys were gathering and it was great to see two of our FNGs this week, Whitesnake &  Speed Handle show back up for there 2nd and 3rd WO (respectively).  And it’s ONLY TUESDAY?  These guys are in for a treat… and are hitting the ground running!

Gave the long disclaimer, and we left our kettlebells and started a mosey around the parking lot.

High knees, butt kickers and some Toy Soldiers

Circle Up for some COP

Standard exercises with a varied rep count to keep the guys guessing.

Side Straddle Hops – Windmills – MNCs – Imperial Walkers – Ranger Merkins – Mountain Climbers – Peter Parkers

We moved on to my setup. So I’m still new to kettlebells, so I stole this WO from my friend Fishsticks WHO DID THE PROPER THING AND POSTED A BACKBLAST!  Let’s keep that going Site Qs and QICs.

12 cones, one centered. One PAX move from clock to center, KB Lunges then 5 burpess at center and lunge back. Rotate to next spot holding KB overhead. Continue pattern for as long as I want.

  1. American Hammers
  2. Curls
  3. KB Swing
  4. Flutter
  5. Upright Row 10x times 2
  6. Goblet Squat
  7. Tricep Press
  8. Figure Eight
  9. Shoulder Press Single Arm and rotate
  10. Floor to Shelf 10x times 2
  11. Chest Press
  12. KB Clean 10x times

After we make it around the whole clock, do a lap without KB –  We repeated around the clock 2 times.

Round 2 finished right at 6:00am to we moseyed back to COT

Annoucements

Read your newsletter, join us tonight for 2nd F at Mac’s Speed Shop

Praises and Prayers for unexpected passing of F3 WaterBug, our children and being present, and a friend to the PAX’s mother who is 92 and in the hospital for potiential NORA virus.

Two Ferns shut down the lights, and it was time to go!

An Honor to Lead

~Royale

TClap |
2

Being Vulnerable is not a sign of weakness but a sign of strength

1 Comment

P.S.A attendance is highly recommended. March 27th mark your calendars. F3 St. Louis very own Miyagi and Aerobie has brought light to a sensitive subject that’s right Suicide-mental health awareness. A subject we try and avoid talking about at all or till it’s to late. YHC will be on Q at the Panethon if you can’t make it to the west side of town Stang is on Q at Tomahawk and will also discussing the subject.

I am encouraging you to step up and share your experience. Whether it be about yourself or family member or even a friend. YHC will testify how this subject has effected my life. Please remember what we talk about in COT stays in COT it’s okay to be vulnerable. We are stronger together rather than alone.

Quotes
Don’t be ashamed of your story it will inspire others. Author Unknown

“You don’t have to control your thoughts. You just have to stop letting them control you.”

”I hide all my scars with an I’m fine.”

The bravest thing I ever did was continuing my life when I wanted to die. – Juliette Lewis

The world is a better place with you in it.

Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – unknown

TClap |
30

Constant Movement @ Crow’s Nest

Leave a comment

A week late… but it’s here!

(I don’t remember everything… this was my first Q without writing stuff down and just going with the flow.  The template is accurate… the exercises on the other hand, probably not)

 

Started with a quick disclaimer and some light static stretching.

Mosey to the facing the building left side of Crow’s Nest (that I don’t think gets used very often?).  Warm-O-Rama in quick succession… Windmills, Weed Puller, SSHs, Hillbilly Walker

1st Workout-

Partner up- A runs the loop and back to starting point, B completes AMRAP of the following… 1st Round- CDD , 2nd Round- Squats

Long Mosey to opposite side of building (facing front right side of building)

2nd Workout-

Exercises completed in quick succession…  LBC, Prison Cell Merkin Burpees x3, American Hammers x 20, Prison Cell Merkin Burpees x3, Flutters x20, Prison Cell Merkin Burpees x 3

Mosey to the very back loop of the parking lot

3rd Workout-

Hold People’s Chair while going 1×1 down the line, person jumps out and completes 10 Curls with 50 lb sandbag.

BTTW x 2

Return to COT by means of Indian Run with person in front carrying/trading off the sandbag

Name-O-Rama/Announcements/Prayers

Thanks for the opportunity to lead Flux!

TClap |
1

F3 Baton Relay Race

Leave a comment

9 men and 5 2.0’s rolled into the Deep on a mildly chilly Saturday morning for what turned out to be a fun workout.

We started with a short mosey around the parking lot and then…

COP-SSHx30/Annie’s(in lexicon)/Abe Vigoda’s/The non-insulting Produce Pickers.  All exercises were interlocked with Arms to the Sky-Touch Toes-Down Dog-Honeymooner.  We finished the COP with 5 4×4 Merkins.

The Thang

We moseyed on across the street to the school’s track where I had 2 12 pound dumbbells waiting for us.  The mission was for each Pax to run a lap holding both dumbbells in their arms while the rest of the Pax do an exercise of the runners choosing waiting for the “Baton” handoff.  The 2.0’s only had to carry one around the track and went 2 at a time to speed thing up a little.  The exercises picked were Lunges/”Happy Dance”(which I don’t know if that is in the Lexicon)/Merkins/SSH/Moroccan Night Clubs/Bent Over Shoulder Raises/Back Bridges(Hip Thrusters?)/LBC’s/Freddy Mercuries/Burpees.  There might have been others but they are lost to memory.

Plenty of shenanigans with the 2.0’s running around the track making for some light hearted, fun moments.  The second F was definitely in play while waiting for the handoff making this workout one of the funnest I’ve been to.  We then grabbed some wall so I could give the Pax a small taste of my previous Zero G workout but I soon realized that this time around it did not work out as smoothly as in my previous Q.  

From a Balls To The Walls position we did Peter Parkers x10 and Parker Peters x10 in cadence.  Half the Pax could not do it so I quickly decided not to do anymore Zero G for the day.  So we moseyed on over back to COT where I played out 3 cones in a triangle formation where we did a 7 of Diamonds.  We split up in 3 groups and started with 7 Burpees at each cone, then I had a different Pax pick an exercise but round 2 was 14 reps at each cone till we hit 28 reps.  I forgot the exercises picked, I think there was also squats and Mountain Climbers involved.  We then finished with Royale’s favorite exercise of 10 Big Boy Sit-ups.

The 2.0’s bring a different energy to the workout and it was a blast being their Q for the day.  Prayers for sick and injured Pax/Cancer victims/ and for our Soldiers and Sailors all over the world doing their thing and representing the Stars and Stripes.  Till next time, peace.

TClap |
3

Zero G

Leave a comment

8 men rolled into the Abyss on a comfortable 50 degree morning for a different type of Q.  We started with a mosey to the back basketball courts.

COP-30xSSH/Touch Toes-Down Dog-Honeymooner/Nancy Kerrigan’s left leg out-fwd sun gods/TT-DD-Honey/Nancy’s Right Leg out-reverse sun gods/TT-DD-Honey/Abe Vigoda Windmill x10/TT-DD-Honey/5 Burpees

We then grabbed some wall.  In Balls To The Wall position we did in cadence-

Peter Parker x10/5 Burpees OYO(recovery)/Parker Peter x10/5 Burpees OYO/Shoulder Taps x10/3 Burpees OYO

We then moseyed over to the playground and did 11’s-10 zero G merkins(hands and feet leave the ground) and 1 pull up till we got to 1 zero G merkin and 10 pull ups

Round 2 was 10 zero G squats(jump squats) and 1 Hanging Leg Raise till we got to 1 zero G squat and 10 Hanging Leg Raises

We then grabbed more wall.  People’s Chair with left leg raised while each Pax on the ends did 5 Burpees, then we did the other leg same number of Burpees.

Then from the BTTW position we did Plank Jacks in cadence x10 and Mountain Climbers x10

The Pax then moseyed back to COT where we did a Wave of Zero G merkins starting at 1 and finishing at 10 and capped it off with 10 Big Boy Sit ups, Boat to Canoe and Oblique crunches.

Prayers and praises to sick and injured Pax, our families and to Children’s Attention Home.

Special thanks to Copyright for the opportunity to lead.  Peace.  

TClap |
2

Getting over a case of the Mondays real quick

Leave a comment

Clearly underestimated the setup time and came in hot to the Chic Filet parking lot at 5:14a.  Was super stoked to see our boy DaVinici in the gloom ready to put in some work after being on IR for the last 2 months.  Let’s get to it:

Mosey over to Home Depot for a quick warm-up that consisted of seal jacks, wind mills and mountain climbers.  The balance of the warm-up was a little more painful:

  • Descending alternate sets of merkins / diamond merkins starting at 11 reps – 11 merkins, 10 diamonds, 9 merkins, 8 diamonds…down to 1 merkin.  66 in all, as quickly as we could.
  • Next set was the same idea, only wide squats and super narrow squats – wide x11, narrow x10…you get the point.  Went super fast here, which hurt on the next part.

From there, we took a long 3/4 mile mosey behind home depot, target, down to Kohl’s then up Rivergate View Road and parked it front of Buffalo Wild Wings.  From there, the pax were able to observe the sea of yellow cones going the length of that straightaway – 10 cones (we only saw 9 until the very end lol) over a 1/4 mile stretch.  Quick and dirty – I give the exercise and rep count, you run to each cone and do the same rep / exercise at every cone the whole way down and then run back.  You get in a 1/2 mile per exercise / set (1/4 mile down, 1/4 mile back), and a ton of reps.  Sets as follows:

  1. 5 burpees per cone (50 burpees in total) – run back
  2. 10 big boy sit-ups per cone (100 big boys in total) – run back
  3. 15 jump squats per cone (150 jump squats in total) – run back
  4. Had three more planned out (a 15 rep, a 10 rep and then 5 burpees again), but time was running low.  Compromised at 10 merkins per cone (100 merkins in total)

At that point we had about 2 minutes, so we moseyed to the corner of Pet Smart and then sprinted back to CoT covering a good stretch, the length of the Pet Smart, Marshalls, Office Max and Best Buy store fronts.

Final count:

  • 166 merkins (66 merkins / diamond descending + 100 on the cones)
  • 150 jump squats
  • 100 big boy sit-ups
  • 66 squats (wide and narrow descending)
  • 50 burpees
  • 2.5 miles covered

So thankful to see DaVinci back this morning – he gave us some really encouraging words on preparedness – the importance of being ready for both the expected and the unexpected things that come up in our lives.  Thanks to Royale for making the trek up to Quagmire today, and always a pleasure to see the regulars on Mondays w/ Bones, Copyright and Jedi.

We said a prayer for our sick pax, especially those w/ sick 2.0’s, for travel mercies this week (Royale and myself going opposite directions, but nonetheless, a car-full of kiddos and spouses) and for the trials that we find ourselves in and how it will develop us into better HIM’s because of it.

Until next time – thanks fellas.  Always a pleasure to serve you guys and lead a beatdown!

ChaChing

 

 

TClap |
1

What’s The Plan?

Leave a comment

We had 11 strong for a beat down at the  Abyss.  The pax was unsure if I knew what the plan was until we approached the workout written in chalk……then they knew.

The Thang:

Mosey in the parking lot with a sudden turn to make the last 1st and the 1st last.  Mosey some more and do some toy soldiers and karaoke.  Then mosey behind the school and circle up.

Imperial Walker x15, Cherry Pickers with a chain break at the top x 15, slow windmills culminating in a stretch, plank to mountain climbers x10, plank to peter parkers x11, plank to parker peters x11 and plank to mountain climber x1.

Mosey near the playground for a choose your own approach work out written in chalk:

100 merkins, 100 squats, 100 dips, 50 pull ups , 30 hanging knee lifts, run up the hill backwards 3x and run around track 3x.   Complete in any increments you would like.

When completed do 25 LBC, 25 Freddy Mercury, 25 Hello Dollies and 25 heels to heaven.

Mosey to grass hill and Jacobs ladder with alternating lunges (1 up to 7) on top and burpees (7 down to 1) on bottom.

Thank you for the opportunity to lead.  It was fun!

TClap |
1

Lazy Q-san

Leave a comment

7 pax came out to be Abyss for a chilly Q.

After pax were thoroughly disclaimed, we mosied around the parking lot and over to the track for COP.

COP- usual: SSH, IW, MNC, LSS, windmills, Peter Parkers

The thang:.

No rules, just right (see below).   Pax were given the following guidance: every pax had to complete the list, but could transfer to any other pax what they wished.  Cinder blocks had to make it around the track 4 times, twice overhead and twice as farmer walks.   Goal was to have 2 rounds, but took a bit longer than anticipated so on to ab lab we went.

Abs: Pax mosied back to COT, everyone called out an exercise then sprinted to end of parking lot for 5 burpees while pax did exercise down the line.

  1. COT: read your newsletter.

 

TClap |
0

Rosetta Stones

Leave a comment

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

 

TClap |
1

Pre-Paintheon Games @CrowsNest

Leave a comment

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

TClap |
2