Tag: Trench

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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Shipwreck MOD

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We had 8 enjoy the MOD workout at Shipwreck this morning . And I will start out with a huge shout out to Sand Dollar for posting 3 days in a row, he is quickly moving from FNG to seasoned vet!

Here’s what went down:

Warmup

Slow mosey around the parking lot with knee to chest and  toy soldiers, 

Imperial Walkers

Moracan NightClub

Produce pickers

Windmill

Hillbilly Walkers

The Thing 4 corners

Corner 1:

LBCs

Merkins

Lunges

Corner 2:

Flutter kicks

Incline Merkins

Dips

 

Corner 3:

Knee / Leg Raises

SSH

Step ups

 

Corner 4:

Freddie Mercury

Mountain Climbers

Low Slow Squats

 

With only 30 min to get it done I was proud to see everybody complete at least 2 full rounds, while a few just got 4 rounds in before the clock expired. Good Push men!

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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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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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Cannonball : Bakers Dozen of courage, was just what the Cake Boss ordered!

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YHC got the invite to lead at Cannonball and I seized the opportunity. The PAX of Lake Wylie are accelerating at high pace and I did not want to miss an opportunity to encourage and continue to “Give it Away”.

Met a bunch on new faces and brothers of da gloom. It was awesome to post and get better with this crew. Two-ferns is doing great work out there so I encourage all PAX to get out there and post.

Disclaimer and Introductions made. AWay we went

  • Mosey around parking
  • Shuffles
  • Karaoke
  • Plank series
  • Merkins

Grab the bells and mosey to lower parking lot

Count off in 3s and get to a station

First round, do 10 reps of each exercise, mosey to play ground and get 10 Swing Crunches rotate to next station

Second round, do 15 reps of each exercise, mosey to play ground and get 15 Dips, rotate to next station.

Kettlebell swing
bent row
Figure eight
squats
Upright row

Lunge press
Sumo
Curls L/R
American Hammer
Tri Extension

Flutters
Hello dolly’s
Freddy’s
Deadlift
Kettlebell Merkins

Lots of encouragement and team work. F3 is best when we operate as a group and accomplish things together.

I spoke to the men about Courage and when we were young and foolish we had stupid courage like picking fights for no reason other than stupidity. Today as men with families and responsibility our Courage has different meaning. Having tough conversation, making tough decisions and trusting in Sky Q and his direction in our lives. I challenge the PAX to take a step towards uncomfortable and be courageous in getting better in relationships and living for something bigger than ourselves.

Thanks Two Ferns!

Cake Boss out!

 

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Concentrica Cornhole… with Kettlebells!

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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

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Copyright’s Counterclockwise Claudia

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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.

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I love Wednesday’s NOW!

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Today was a Good Day at Shipwrecked! 20 Strong (14 Mod and 6 HIT) Wolverine and I were on Q. I was leading my First Mod Workout at the Newly named AO Shipwrecked and Wolverine was leading the High Intense (HIT) portion. We split up and I took the Mod group for a short mosey and circled up for some basic COP exercises. Started off with SSH’s with the intention to show the Mod version for those wanting a little less impact on there joints but forgot (my bad) but they handled it perfectly. Lots of new faces in the crowd so I talked a little about the 5 Core Principles and about my thoughts on why we modify. Some people have different thoughts on how and why or when to modify and that is fine but I shared my thoughts (I don’t know your injuries, basically do the best you can, better yourself, don’t hurt yourself and you don’t have to impress me!)

We then began the Thang: I set up 4 corner stations with Cones on the track. Each corner station had a list of 3 low to non-impact stations such as Squats, Lunges, Flutters, Leg Lifts, Big Boys, Calf Raises and even a Kettlebell Station to Promote Cannonball of course! After 3 laps we were cutting it close on time due to the workout being 30 min so we mosey’d to the upper parking lot and finished with some Planks and Al Gore’s till the HIT group came back. I squeezed in a quick plug for my Marriage Class I am leading before they HIT group filled in place. Wolverine yelled at me lol.

Welcome FNG Chimichanga! he finally came out.

Rest of Announcements (Invergence – Royal said to GO!, Convergence the day after it, C2 Race)
Prayers and Praises (Mr. Belding praised the F3 School Prayer)

Like I said earlier—–Today was a Good Day!

Coffeeteria was on point also and the Nitro is for REAL!

Two Ferns, always a Pleasure to Lead!

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ShipWrecked

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There are not many more exciting things to do in F3 than to launch a new AO so I was very honored to be able to lead the High Intensity portion of our new AO…..ShipWrecked! One group of Pax goes and does a 30 minute Moderate Bootcamp and another group of Pax does a 30 minute High Intensity Bootcamp. We then go to Starbucks for cafeteria afterwards. I have no idea what the moderate boot camper’s did but here is my rundown.

Right off the bat…10 Burpees. Ran across the street to the High School where we did a High Intensity COP.  2 rounds of Circle Burps(16 more Burpees ) and 10xSSH IC.

Main Event

Super Crazy 8’s

8 Kraken Burpees/8 Ski Abs/8 Donkey Kicks/8 Big Boy Sit Ups/8 Jump Knee Tucks/8 Scorpion CDD’s Left Leg/8 Scorpion CDD’s Right Leg/ 8 Jump Lunges (count both legs as one rep)-run in a figure 8 pattern around the parking lot-rinse and repeat.  We completed 5 rounds before I had to get us back over to the elementary school for COT.

Finished with another round of Circle Burps(got 9 more Burpees in).

COT

We voted on the name ShipWrecked for the new AO.  Prayer Walk this Sunday at the local schools-see Two-Ferns for details! Thanks to the leadership of Lake Wylie for the opportunity to lead!!! Peace!

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Highly Intense with a Dose of Moderate

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Today was the “soft launch” for a new workout coming to Lake Wylie.  We meet at the usual time of 5:15, but have a couple of options.  The PAX can choose between a 30 minute moderate workout that is great for some of our respectables or guys who are needing a little rest or healing from an injury.  The site-to-be-named-later is held at Oakridge Elementary school, the school opposite from The Deep where we have our Saturday workouts.  At the end of the workout we would finish up in typical F3 fashion and then meet up at Starbucks for some 2nd F coffeeteria.

In any case, this morning I took the “high intensity” workout and decided to throw some traditions (no Warm-a-rama) out the door since we only at 30 minutes to get our WORK done.  I notified the PAX arriving a few minutes early to get their stretching in while they can.

At exactly 5:15 we took off for a fast mosey to the right side of the school.  I had a speaker with 8 rounds of a HIIT routine laid out to some music.  30 seconds of AYG burpees followed by 20 seconds of flutters.  All in all, I think most of us were between 75-100 burpees to start the morning.  A great way to warm up.

Upon completion we took off for another fast mosey to the back of the school where the playground was.  The workout was simple, run a lap around the playground and then do 15 dips and 3 “good” pull ups. I wanted the PAX to focus on form and getting them done right so I kept the reps low on purpose.

After that I gave the option to do some hill work across the street or whatever nastiness I can come up with on the fly due to only having about 10 minutes left.  Most were on board with the hill work and I was all for it until I heard Wolverine mutter that he picked that because most of the remaining minutes would be spent running to and from the hill.  He was right, so I scratched that immediately and we did the harder thing.

Back to the parking lot where we did the HIIT “warm-up”, we would start at one side of the lot, at the curb, and do 1 squat, bear crawl across the lot and do 1 merkin and then repeat going back and forth incrementing +1 each time #zimacount.  Some of us completed 7 rounds of this so do the math.

We quickly ran back and circled up for CoT.  I burned about 450 calories and we covered 1.5 miles, not too bad for 30 minutes!

CoT

20 in all showed up today including 4 FNG’s!  A great turnout!

The Deep is closed this Saturday for the Invergence.  Also, August 11th we are praying for Clover Schools (Contact Two Ferns for info).

We closed out in typical fashion and prayed for those in need.  One of our FNG’s M’s is having wrist surgery and another’s friend reached out with suicidal thoughts and needs help.

Until next time,

-FLUX-

 

 

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