Tag: stage-fright

Taking the Kettle Bells Up the Ladder

Leave a comment

15 posted at Cannonball to climb the ladder with their Kettle Bells

It was supposed to go like this:

Warmup

Long mosey to lower parking lot LEAVE BELLS

(Mod slow mosey the short route)

SSH

Moracan NIght Clubs

Hillbillys

Freddie Mercurys

The Merkin

Windmills

Bears and Bells back to the top lot

 

The Thing 4 corner ladder

Corner 1:

Big Boy transfers / twist 10, 20, 30, 20, 10

Curls 10

Tricep ext 10

Corner 2:

KB Swings 10

KB Bench press 10

KB Squat Thrust 5, 10, 15, 10, 5

Corner 3:

Bent over rows 10 each arm

Overhead press 10

Figure 8 10 single pass

Corner 4:

Straight up rows 10

KB pass (partner) 10

Hand on Bell merkin 10

But we had to mod the reps because time was not on our side!

However there was a great push from all men and lots of encouraging words were being spread.

TClap |
0
Leave a comment

Poop Deck (9/26/2019)

We had 13 HIM at the Poop Deck on a beautiful fall morning. We started with a mosey around the parking lot before circling up for the warm up.

Warm Up
Goofballs – 20 IC
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 20 IC
MNC – 15 IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Peter Parker – 15 IC
Parker Peter – 15 IC
Downward dog to Honeymooner

The Thang
We made our way to one of the rows in the parking lot of the Muscle Factory. Each exercise was finished where we started. There were approximately 13 rows (26).

Round 1
Bear Crawl to each line, followed by a merkin.

Round 2
Crap walk to each line, followed by 5 crab cakes.

Round 3
Lunge walk to each line. At each line we did a squat.

Round 4
Broad jump to each line. At each line we did a burpee.

5 burpees OYO for Cat Lady or was it Cat Man (thanks Wolverine..sigh)

Dora 1-2-3
Partner 1 performs 100 merkins, 200 jump squats and 300 mountain climbers while partner 2 runs and then flip flop until all exercises are complete.

Mary
Exercises included crunchy frogs, lbcs, box cutters, chopsticks, merkins, plank jacks, alternating shoulder taps and dying cock roaches.

Circle of Trust
Beginning the week of October 14 for approximately six months the following AO’s will be at 5:00 a.m. (Crow’s Nest, Cannonball, Shipwreck and Poopdeck).

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

Don’t forget to order your F3 Lake Wylie shirt. Deadline to order is October 3. Order your shirt here.

Speedhandle promoted a bible study Friday morning at 6:30 a.m. and Men’s Night at 7:00 p.m. Friday evening at New River Church.

Prayer’s for Survey Says.  His grand father recently passed away. Also prayers for the Lawton family at New River Church.

I enjoyed the opportunity to lead. I hope you all were able to burn as many calories as I did this morning.

Aye,
Sean Corcoran (RADAR)

TClap |
1

7 Pax for 7 of Diamonds

Leave a comment

COP
Mosied down to Papa Docs lot for:
Morracan night clubs x 15
Windmills x 10
Sun gods x 10
LSS x 10
Bonsai cherry pickers x 10

Mosey up to The Office lot for the Thang

7 of Diamonds – The Q finds a diamond and a single exercise is performed at each point in multiples of 7 for seven rounds. First round together, all other rounds OYO.

Round 1 – 7 Burpees
Round 2 – 14 Flutter kicks (4 count)
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Merkins
Round 6 – 14 Flutter kicks
Round 7 – 7 Burpees + 5 thanks to the cat lady

LBCs for the 6

Didn’t let the pax know about rounds 5-7 until we got there. The second round of merkins wasn’t well received.

Made it back to COT for 5 mins of Mary called by each of the 7 PAX. Almost did the extra merkins to get to 200 for the Q, but didn’t want a mutiny.

Great push by the PAX and thanks to Costanza for the opportunity to lead.

-©

TClap |
2

Dirty D’s

Leave a comment

Another great LKW start to a Monday morning. 16 PAX showed up to work off “whatever” they consumed during the NFL kickoff weekend.

I gave a good disclaimer, asked if anyone had any injuries I needed to know about, and off we went for a FAST mosey.  I announced where we would end up and let the PAX filter in as we started some CoP exercises, which included:

SSH (20)

Windmills (8)

MNC (15)

I then asked if anyone knew how many points the Steelers lost by the night before.  Since I stayed up for that debacle, I made everyone do a Flying Squirrel for each point my team lost by… so 30 Flying Squirrels, OYO.

Then finished up with something a bit different.  I had all the PAX get in plank and I yelled out down (6” hold) and up (back to plank) at various intervals for the next couple of minutes, this was fun.

I’ve been working my way through the Exicon and today was the letter “D”, so whatever exercises or routines I picked would be found in that section of the Exicon.

1st routine:

Dirty McDuece

Pretty simple routine (keeping it simple is good) that had the PAX doing 4 sets of 3 exercises followed by a lap after each set.

The sets included; 12 4-count Merkins (24), 12 4-count Squats (24), and 12 4-count Hello Dolly’s (24).

After doing about 100 apiece of those exercises we were all nice and warm.  Next up…

2nd routine:

Doracides

Another simple yet effective exercise that most PAX quickly understood and off we went.

We partnered up in typical Dora fashion and performed the following exercises:

100 Bombjacks

150 Step-ups

200 Dips

250 2-count Flutters

While PAX A was dong the reps PAX B was doing a short 10-yard Bear Crawl/Crawl Bear to kick off the “suicide” followed by sprints of about 25 and 40 yards before swapping with their partner.  Most finished, but I called this one a little early because get to my last routine.

3rd and final routine:

Del Brown

He was some fly fisherman or something, but the routine was simple, 10 diamond merkins, 25 yard crab walk, 10 diamond merkins, 25 yard crab walk back, followed by 10 more diamond merkins.  What I didn’t tell the PAX was is that I was timing them and if they didn’t beat their time on the 2nd attempt there would be a penalty.  Alas, we will never know, we were running short on time so I gave the PAX and option to finish up a couple minutes late and finish the 2nd set of the routine or head back… they quickly chose the EASIER thing and headed back. 

Oh well, there is always next time.

We finished up with the usual announcements, praises, and prayers in our CoT.  

Announcement – LKW official on 10/26, we’re launching with our 1st CSAUP that morning, the “Nessie” get your teams of 3 ready!  

Prayers for safe travels, (I’m on a plane as I type this), sick and injured PAX, and they death of a 19 year old girl who passed away recently. 

Thanks Iced-T for the opportunity to Q.

Until next time,

Flux

TClap |
4

Bermuda Murph

Leave a comment

It was a glorious Friday morning with a group of eager to work Pax. After a very thorough and intricate disclaimer we got to work.

The Thang was the MURPH!
Mile
100 Pull-ups
200 Merkins
300 Squats
Mile

Believe it or not we had enough PAX finish that we were able to work in about 3 minutes of MARY.

Great morning great group!

TClap |
3

Concentrica Cornhole… with Kettlebells!

Leave a comment

Today was my opportunity to lead the men at Cannonball.  This place has become a PAX favorite.  Many of the men enjoy the Peg Leg pre-run before the standard start at 5:15am, so I was setting up with plenty of men gathering early.  Great to see Trench out there pre walking to get his miles in too! RESPECT.

We got the PAX circled up with the normal disclaimer.  Elmer Fudd joined us for his 2nd Day in a row, and Airwolf seems to having posted everyday for the last two weeks!  Got some new guys ready to go all in…

Disclaimer and we left our kettlebells for a little warmup.  One short lap around the parking lot to get the blood flowing then COP.

I don’t recall all, mostly just make up what feels good on COP nowadays.

IWs – Merkins – Producer Pickers – CDDs – LS Squats – Peter Parkers – Parker Peters – Mountain Climbers

Time to get to work, so we grabbed our kettlebells for a small walk back into the parking lot to circle up.

I started the 1st evolution getting all the men used to the 12 exercises (below).  We completed an “in cadence” round of 10 reps of each of the kettlebell exercises below.  Once complete we moved to our game.

My goal today was to share a man’s Concentrica.  I’ve set up this game before a few times, but with so many newer guys around and with our discussions around Q source and how to become a HIM, a refresher seemed welcome.

I drew a large bullseye on the ground with the 5 Concentrica rings.  From Center –> Out the rings are M — Shorties — Shieldlock — Whetstone — Mammon.  I gave a brief summary of each circle and how a man needs to focus his “shots” toward the center to stay in relational rhythm.  We’re not always accurate, but the goal should be the same…you want more of your attempts in the center than the outside!

The PAX would stand about 20 yards away and throw cornhole bags at the target.  Wherever the bag landed, we would rotate between the 2 exercises in each category.

They were:

M = Center

  1. 20 KB Swings
  2. Overhead Carry with a walk

Shorties

  1. 20 America Hammers DC
  2. 20 Flutters w/ Press DC

Shieldlock

  1. 25 Curls
  2. 25 Tricep Presses

Whetstone

  1. 25 Goblet Squats
  2. 20 Bent Rows each arm

Mammon

  1. 20 KB Pistol Squats each leg
  2. 25 KB Thrusters

OUT

  1. 5 Turkish Getups each side
  2. 10 KB Snatch each arm

Everyone got a turn, some a 2nd chance…I think the total attempts and workouts were 17-18.

There were two highlights to the event.

  1. Two Ferns went 1st, and proceeded to miss the target completely.  We started with 5 Turkish Getups, which set the mood perfectly. When he got the chance to redeem himself later he threw the beanbag as far as he could… clearly determined to show his distain for the heckling!
  2. Our 2nd Day PAXer Elmer Fudd was the ONLY PAX to hit the bullseye “M”. Today’s hero for sure.

We finished right on time, put the bells away and finished in COT.

Lots of Announcements – plenty to do… start with the Invergence next week!

Prayers for Costanza’s co-worker Nikki going through health and addiction issues.  And for YHC’s old friend Katie McCloud who lost her Mother to pancreatic cancer in a month.

A honor to lead,

Royale

TClap |
5

Shovel Flag Handoff @ The Deep

Leave a comment

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.

TClap |
3

Coupons of Rock

Leave a comment

Had a total of 12 plus myself to attend a beat down with Coupons. I wasn’t feeling all too well today after seeing the Doctor yesterday. So my goal was to help with form and to push the PAX to getting a good proper burn while using the right form.

The Thang.

I had 7 different stations

I had the group count off by 7’s to determine which station was their start point.

#1 (The Counter) was 5 station suicides with burpees at each cone. Once the group at this station completed this is what made the PAX move to the next station.

#2 Lateral Raises to Center. This was hard for most due to size of pavers being used. So it resulted in different various shoulder exercises. All focusing on the shoulders.

#3 Colt 45’s (lots of mumble chatter here) yes these pavers were larger than station #2. Just like the bicep curls of 21’s. This was a 15 rep  bicep curl count going from arms down to 90 degree angle with elbows in. Followed by another 15 rep curl from 90 degree to paver to chest. Then lastly 15 rep count full bicep curl. Hence the 45’s. Once you hit 45 you started back again till moving to next station

#4 Burp Merican. This was a Burpee that increased the number of Mericans per each rep. So your first Burpee when down in the Merican you completed one. Then the second Burp you did 2 Mericans, and so forth.

#5 Alligator Merican with Bear Crawls. You started out doing the Alligator Merican from point A to point B. Once you made it to point B you Bear Crawled back to point A. You continued this until moving to next station.

#6 Elf on the Shelf. You started with a paver on one side of you. Grab the paver on that side while keeping it on that side basically made a rainbow motion brining paver to other side. Touching the ground, then bring back.

#7 Center Chest Raise. Grab paver in hands with palms/wrist facing up. With elbows locked go from waist to 90 degree angle (Shoulder/chest height) straight out. Squeeze then slow let down. working the lower chest.

The PAX completed the first round. I had them circle up around me and had Story time. I talked about my past a little and about what the past can do to you. Give you excuses, push you, or hurt you. That you shouldn’t use the past to determine your failures but use it to better you and make you a better person. Push you. After the short talk I sent them for round 2. I hope that little bit helped because I didn’t hear as much mumble chatter and saw a different fire under all the guys out there. It was an honor to Q at the Poopdeck and share a little about myself.

Ended with COT.

TClap |
0

Mega Tight Mile

Leave a comment

I had the pleasure of Qing the High Intensity workout at Shipwreck this morning! 10 pax accepted the challenge and I wanted to make sure to deliver what they signed up for. We did a variation of a merciless mile, but this one was different…It was a Mega Tight Mile.

We ran down to the track and COP lasted about 15 sec just to give instructions. The HIT workout is only 30min so we got right to work!

Mega Tight Mile looked like this: 4 cones placed around the track at each cone you stop and do work!

Lap 1: 10’s

10 Burpees

10 Plank Jack Merkins

10 Tuck Jumps

At the end of Lap 1 you completed 40 reps of each exercise.

Lap 2: 20’s

20 Ski Ab’s (Counting only middle)

20 High Knees with a Twist (High knees but touch opposite elbow to knee…basically a standing Freddy Mercury)

20 Front Back Jumps (Jump forward, Jump Backward)

At the end of Lap 2 you completed 80 reps of each exercise.

Lap 3: 30’s 

30 Mountain Climbers (Double Count)

30 Plank Jack Shoulder Taps (As you do shoulder taps your legs spread apart while holding plank)

30 Squat Jumps

At the end of Lap 3 you completed 120 reps of each exercise.

Almost Done Finish Strong!!

Lap 4: Time Challenge

To finish our Mega Tight Mile I challenged the Pax to give it all they got!

For the last lap all you have to do is run!…but the catch is if you don’t finish your lap in under 2:15 you owe us 20 burpees!

Lucky all the pax are mega tough so everyone fished in under 2:00min so no burpees were done.

Instead we finished the workout with some ab work

In Cadence 10 Box Cutters, 10 V-Crunch.

Congrats You did  it!

After completion we met up with the Moderate Workout guys for Name-o-Rama, FNG naming, and Prayers a praises.

Shout out to 3 FNG’s QT, Airwolf, and Bartman

TClap |
6

Clutch at the Crows Nest

Leave a comment

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!

TClap |
1