Tag: Survey Says

C

Leave a comment

So it is almost a week later as I write this.  Better late than never I guess. Hopefully I can recollect most of what happened!

It all started with the usual disclaimer and then a quick lap around the parking lot.

I’m not much for warm ups, but did to some this morning.  Certainly some windmills, merkins, squats, SSH’s.

I then got my speaker out for  a little fun.  Since I have been working my way through the Exicon and we would be doing the letter C today I play a song called Alphabet Aerobics, and made everyone go from Merkins to 6″ holds every time he began rapping a new letter.  The song is just over 2 minutes, but you felt it!

1st routine: The Cycle

We moseyed to the baseball field and started at home plate

  • bear crawl to 1st, 3 burpees, crawl bear to home
  • bear crawl to 2nd, 6 burpees, crawl bear to home
  • bear crawl to 3rd base, 9 burpess, crawl bear to home
  • bear crawl to home, 12 burpees, crawl bear to home

This one always sucks.

2nd routine: C.L.I.M.B.

We went to the hill and did the following exercises:

  • Ran down the hill
  • Crab Cakes, Lunges, Imperial Walkers, Monkey Humpers, Bombjacks
  • NUR up the hill
  • The increments were x2 so it started with 1, 2, 3, 4, 5 and then 2, 4,6,8,10, etc.
  • We did this 4 times and x2 on the exercise count each time.

3rd routine: Catch me if you can

Mosey back to main lot and partnered up.  You all know how this one goes.  I called out various exercises and Partner A did them, then caught their partner who was NUR’ing, rinse and repeat.  We did 4 reps of this and I called out a new exercise each time.

I can’t remember what we announced or prayed for, but we did!

Thanks for the Q O’Reilly!  It is always a great time Q’ing here!

Until next time,

FLUX

 

TClap |
2

Block Party

Leave a comment

It was a lovely morning at The Abyss. Light Rain falling and 8 men showed up to the Block Party. It was a simple workout, but a tough one.

We started with a mosey around the parking lot to warmup and stretch out a bit. Along the way we did some toy soldiers, butt kickers, and high knees. After that we made it to the back of the school where we started COP.

COP

15 Side Straddle Hops

5 Burpees

10 Temp Merkins

5 Burpees

12 Produce Pickers

5 Burpees

Now that is out of the way it’s time to party!

For the Main Event we moseyed around the corner where a long hill and 12 cinder block greeted us.  ( I wanted to use the grass hill which was steeper but because of the light rain I switched it up so no one busted their face slipping). The paved hill isn’t as steep, but it is longer so it evened out in the long run.

Main Event 

11’s with Block Snatches and Flying Squirrels with a  press…don’t forget to carry the block with you up the hill!

Once we completed the 11’s we moseyed with the blocks to the basketball court where things got real…In the spirit of Iron Pax season I wanted to do some friendly competition.

Block Relays– Heres how it went down. Two teams of four competed in three rounds. Each member of the team will run one by one relay style.  The losing team is punished with 10 bomb jacks while the winners got to laugh while holding a plank.

Team 1: Flux, Copyright, Whitesnake. Survey Says

Team 2: Royale, Grout, Homebrew, Bones

Round 1: Sprint down about 50-75 yards, do 3 burpees and sprint back. While you are not running you were still doing work! While the first team member runs the non runners where doing Jumping Spiders, 2nd runner runs non runners are doing IN and Out abs, 3 runner runs non runners are doing gorilla squats and last runner runs while the non runners are doing merkins. ( I admit this round was close. Me and Bones where neck and neck sprinting down; we finished burpees at the same time and started our sprint back to see which team would win round 1. Simply put I lost. He beat me by about 3 feet and I am still not over it). Because of that L our team did 10 bomb jacks.

Round 2: Each team member in relay format holds the cinder block over their head and runs/fast walks down the designated spot. While not running you did Peter Parkers, Lunges, Plank Jacks and Merkins. For all those wondering our team lost again. 0-2…but I was the Q so we split the bomb jacks between the teams 5 and 5.

Round 3: Each team member in relay format farmer carries 2 blocks while running/fast walking down to the designed spot. While not running you did Flutters, Crunchy Frogs, Box Cutters and Merkins…spoiler alert this round was not any different. We lost again 0-3. But yet again since I was the Q we split the bomb jacks between the teams 5 and 5.

After that the time was about up and the Pax insisted on helping me out by carrying the blocks back to my car. By the time we did that the clock hit 6am.

It was party but we did not have cake.

 

TClap |
3

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

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

Copyright’s Counterclockwise Claudia

Leave a comment

Cop

Pax started off with a full lap around the parking lot followed by some F your neighbor (exercise followed by everyone taking two-four steps to their left). AKA an excuse for me to share my 30#er.
Exercises included: bent over rows, tricep ext., Squats, moroccan night clubs

The Thang
Found this KB WOD on some CrossFit website. Claudia: 5 rounds of 20 KB swings, 400 m run

Kraken catch me if you can
Pax partnered up, P1 took two KBs and walked, P2 did a kraken burpee and ran to catch up and relieve partner for 2 laps.

DORA 100, 100, 100
P1 – KB thrusters, bent over rows (50 each arm), plank rows (50 each arm)
P2 – overhead carry to light pole (switch arm) and back

Finished with some Mary and a fan favorite counter clockwise nameorama.

TClap |
3

High Intensity Beatdown at Shipwrecked

Leave a comment

Shipwrecked is the newest Lake Wylie AO that offers two workouts: moderate for the respectable or dinged up pax and high intensity for heart pumping challenge.  YHC was privileged to Q the 30 minute high intensity boot camp.  Here is how it went down:

Warm-o-Rama

  • 100 yard mosey to the rear of the elementary school parking lot
  • 20 SSH IC
  • Arm circles

The Thang, Part 1 – The Challenge

A combination of merkins and pullups; pax individually chose to 25/8 or 15/5 for a series of no rest reps:

  • Two rounds of standard merkins/wide arm pullups
  • Two rounds of diamond merkins/chinups
  • Two rounds of werkins/standard pullups

After about 12 minutes, pax would have completed between 90 & 150 merkins and between 30 & 48 pullups

The Thang, Part 2

  • 11s in the parking lot: squats and CDDs
  • Lunge & Nur in between
    • Omaha lunge to plyo-skip

The Thang, Part 3 – on the track

  • Fast jog the straight-aways, slow jog the curves – one lap
  • Repeat with 5 burpees between straights and curves – 20 burpees total
  • Finished with quick round of Mary
    • 15 crunch frogs, IC
    • 12 Box Cutters, IC
    • 20 American Hammers, IC

We ran back to COT for announcements (Invergence/Convergence Sept 6/7) and to welcome FNG “Chimichunga”.

Final tally:  30.min 53 sec; 1.44 miles, peak heart rate 170, average 120;

As always, an honor to lead.

Wolverine

 

 

 

 

 

TClap |
1

Full Body Beat Down

Leave a comment

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!

 

 

 

TClap |
7