Tag: Survey Says

Konvergence for Kenya

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We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke

Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser

Groups of 5
Indian Run
5 burpees by the guys at the back

Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner

Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping

The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.

Welcome FNGs
– Dungeon Master
– V-neck

Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears

The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.

As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams

Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp

Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.

This backblast respectfully submitted by Band Camp

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The Kettlebell Tolls for Thee, at Cannonball

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It was a misty morn as 14 gathered to sling kettlebells at Cannonball, including FNG “Silent Bob”, who was EH’d at Trunk or Treat by O’Reilly just this past Sunday.  YHC sort of forgot I was on Q till yesterday, so props for the promo from Two Ferns.  Post disclaimer for the FNG, here’s how it went down:

Warm-o-rama

  • 20 SSH IC
  • 15 Imperial Walkers, IC
  • 10 Windmills, IC
  • 10 Merkins, IC
  • 20 Moroccan Night Clubs, IC
  • 200 year walk with kettlebell held high, around the parking lot

The Thang, Part I

We split the group into two teams of 7 so we could divide and conquer 3 boards:

Board I – all with 25lb kettlebell

  • single arm curls, 10 per arm
  • Goblet squats, 10 (although group 2 did 15)
  • around the body partner pass, 15 revolutions each direction
  • take walking lap around the parking lot with kettlebell held high with one arm
  • KB swings, 10 IC
  • KB Merkins, 10 each arm
  • KB lunges, 10 per leg
  • take walking lap around the parking lot with kettlebell held high with one arm

Board II:

  • Lawnmowers, 10 per arm
  • Tiny Tim (75ish lb KB) deadlifts, 10
  • Alternating shoulder press ladder, 1-5
  • take walking lap around the parking lot with kettlebell held high with one arm
  • KB calf raises, x30
  • 2 handed triceps extensions, x20
  • Single arm chest press, 10 per arm
  • take walking lap around the parking lot with kettlebell held high with one arm

Board III:

  • 10 burpees, (without KB)
  • Flutters with KB, 15 IC
  • Freddie Mercurys, 15 IC
  • KB American hammers, 15 IC
  • take walking lap around the parking lot with kettlebell held high with one arm

The Thang, part II

  • People’s chair with KB, guys on the end do 3 leaping jump squats
  • BttW (or People’s chair mod), guys on the end do something I can’t remember
  • take walking lap around the parking lot with kettlebell held high with one arm
    • on the last leg, KB Lieutenant Dans (about 30 yards)

The Thang part IV:

  • Bear crawl relay, about 25 yards…not sure which team won
    • started by dragging the KB, then Omaha’d to simple bear crawl

For a non-running post Nessie workout we still got 1.4 miles in.  Prayers for healing and New River Women’s retreat.  Welcome to FNG “Silent Bob”.  It was an honor to lead.

Wolverine

 

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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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Shipwreck – 10/2/2019

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Shipwreck (10/2/2019)

We had 7 HIM post this morning for the 30 minute high intensity workout at Shipwreck. Since some of us are coming off the Iron Pax Challenge, I thought what better way than to incorporate some of their ideas into my very own Week 5 Iron Pax Challenge.

Warm Up
SSH X 25 (IC)
Hillbilly Walkers X 15 (IC)

The Thang
25 Burpees
400 meter run
50 Merkins
800 meter run
75 Squat Jumps
1200 meter run
100  Plank Jacks
1600 meter run

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, 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.

Praises for “Survey Says” who found out that he and his wife are having a Baby Boy.

Aye,
Sean Corcoran (RADAR)

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Penthouse Lake Wylie VQ

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Conditions – A cool balmy 83 degree fall night with the hint of man sweat in the breeze.

 

Disclaimer/COP – YHC arrived at Black Flag with a truck full of goodies “blocks” to start this night off right. Somewhere in my planning this Q my mental faculties must been askew, this looked great on paper. After the disclaimer to the pax, this is how it went down.

 

Warm Up –

 

Mosey to the top deck for the warm up.

 

TTT x10 IC

LBAC x10 IC Forward

LBAC x10 IC Reverse

Motivators aka SSH aka Penthouse/Bellhop Shuffle x10 IC. This little ditty I saw on F3 Naperville twitter and it looked awesome. The total amount done = 220. Definitely a #crowdpleaser #countingnumbers

 

Slowly mosey back to the main lot for the next round of fun. #itburns

 

The Thang –

 

Grab a block, cusack to corner one:

  • Curls for the Girls x20 IC
  • Overhead Presses x20 OYO
  • Squats w/Block x20 OYO
  • Block Merkins x20 IC

Cusack to corner two:

  • Curls for the Girls x15 OYO
  • Overhead Presses x15 OYO
  • Squats w/Block x15 OYO
  • Block Merkins x15 OYO

Cusack to corner three:

  • Curls for the Girls x10 OYO
  • Overhead Presses x10 OYO
  • Squats w/Block x10 OYO
  • Block Merkins x10 OYO

Cusack to corner four:

              Curls for the Girls x5 OYO

  • Overhead Presses x5 OYO
  • Squats w/Block x5 OYO
  • Block Merkins x5 OYO

 

Pre Mary (to recover), the lack of oxygen clouded my memory on the count.

  • LBC – Penthouse
  • 6” w/lift – Penthouse
  • Flutter kicks – Penthouse
  • Canoes – Survey Says
  • Freddie Mercury – Costanza
  • Dying Cockroaches – Soft Shell
  • American Hammers – Shakespeare

 

Part Two:

 

Partner Up

Pax 1 farmer carries w/shoulder lift holds every other ten steps

Pax 2 20 block swings, 15 triceps extensions, 10 thrusters

Rinse and repeat x2

 

The coup de gras ended on 21’s (curls) IC

 

Mary –

BBSU x25 IC (3up / 1 down count)

#SweatAngels

 

Recover Recover

 

This beatdown was more than I expected. Thanks to the HIMs that decided to DRP with me this evening. On another note, there was a quick glance of a Chippindale in our presence. “The glistening and buffness under the night lights” noted one pax. Needed to be there to know!!

 

This thing called F3 is contagious. Wanting to do more for F3, the Pax, family and community. As some, if not most are total beatdowns and still I come back for more. A big thanks to my bro-in-law Fryin’Pan @TCBrinkley on the EH, @F3LakeMurray @F3Depot and @F3LakeWylie #Wyliemen for making me a better man all around and lifting me up.

 

Announcements –

  • Nessy CSAUP – 10/26 (3 man teams)
  • Last few days left to order your F3 Lake Wylie Shirts. Get them before they’re gone.
  • Needing to double down or looking for an evening AO? Black Flag has you covered…do it!!

 

Prayers – Unspoken

 

Until next time,

Penthouse

 

#ISI #DRP

 

SYITG

 

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Taking the Kettle Bells Up the Ladder

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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.

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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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Cards & Bells

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Yeah, why not take the deck of cards across the lake? What could go wrong? Oh, you mean Cannonball is a kettle bell workout…uhhhhh, ok.

Welcome to what went through my head as I penned the Weinke for this morning’s Q at Cannonball. During the TRAINING process for an upcoming event, I’ve spent a decent amount of time with the infamous deck of cards so the last thing I wanted to be called was selfish. I must share this with my “friends.” After all, we only have 45mins which, after a little warm up, means closer to 40.

So, once 14 others joined me and got disclaimed, we took off on our warm up jog with a little, and I mean a little, additional stretching. Back to the start for some warm up exercises consisting of:

Mountain Climbers, Peter Parkers, Merkins and Windmills

Soooooo, get comfortable with your bell and listen to today’s version of the deck of cards.

Like normal, each suit represents an exercise and the number/face on the card represents the rep count. Here’s the twist, I’m planning to get through the entire suit (numbers at random and are decently shuffled) before moving on. Once we finish a suit, we’ll do a little 4-corners visiting. I know, I know, you’re longing for a better explanation so for those still reading (hey Funhouse), you’re welcome:

Diamonds: Slow upright rows w/ the KB.

Run the 4 corners of the parking lot with 15 Merkins at each corner.

Hearts: 8ct Body Builders with a KB swing at the top rather than a jump. We made it through about 1/2 of these before I noticed the time was getting away from me. Yeah, I’ll blame it on that.

Run the 4 corners with 15 Chop Sticks at each corner. Think Flutters but in a “C” formation rather than straight up and down.

Spades: KB Curls. While challenging these were a welcome change.

Run the 4 corners of the parking lot with 10 Dips at each corner.

Clubs: KB Thrusters. We made it through 5 of these before losing to Father time.

It seemed a little too easy in the beginning but as has been the case EVERY SINGLE TIME we do the deck of cards, it turns into a heavy dose of humility. For those that travel with work and you’re not able to find an AO to visit, take a deck of cards with you to have your own workout in the hotel gym or parking lot. It’s a great alternative to running with the fern. Unless of course, you get to run with Two Ferns.

My message today was about training. I shared some personal training journeys I’m currently on and encourage the PAX to train for something. Don’t make the mistake thinking training is only possible in the physical sense. Training is putting a plan together to get better at something or in some aspect of life. Think about how you can train spiritually, mentally, emotionally or, in a relationship. If you’re not training, you’ll be stagnant which means you’ll become part of the culture. We need to be the “break the glass” people that our conentrica calls. However, if you’re not training, you won’t get the call.

Good times hanging & laughing with the boys of LKW.

Maximus

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