Escalators and Sprints – What a joy!

Poop Deck

We had 14 HIM at the Poop Deck this morning on a chilly, but beautiful morning. We started with a mosey around the parking lot (little did they know this would be included in the workout).

Warm Up
Windmill – 10 IC
Cotton Pickers – 10 IC
SSH – 25 IC
Sun Gods – 10 IC then Reverse IC
Hillbillies – 15 IC
Imperial Walker – 15 IC
Diamond Merkin – 10 IC
Parker Peter – 15 IC
Parker Peter – 15 IC
Stretches

Escalator

Round 1: 10 Burpees  / Lap around the entire parking lot = 1.5 of a mile
Round 2: 10 Burpees / 20 Merkins / lap around the entire parking lot
Round 3: 10 Burpees / 20 Merkins / 30 Squat Jumps / lap around the entire parking lot
Round 4: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / lap around the entire parking lot
Round 5: 10 Burpees / 20 Merkins / 30 Squat Jumps / 40 Flutter Kicks / 50 Carolina Dry Docks / lap around the entire parking lot.

Sprints
After the escalator we had about 10 minutes remaining. To keep the heartbeat going I decided on Sprints.

One PAX would call out an exercise where we would perform that exercise until the person says ‘Go.” Each pax would then sprint to the light pole and sprint back where another person would call out a second exercise and so forth. We did this six times.

Circle of Trust
Some of our pax are participating in the Savage Race and Cannoli Run May 18.

F3 Dads Event in Lake Wylie at Oak Ridge Middle on Saturday, May 25 beginning at 6:30 p.m.

Prayers for those that are sick and/or injured.

Prayers for Duck Dynasty who is traveling today.

I enjoyed the opportunity to lead. I hope you all were able to burn a lot of calories this morning!

Aye,
Sean Corcoran (RADAR)

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30 of Everything

18 at the Abyss for some 30th birthday themed fun.

COP

30 Moroccan Night Clubs
30 Peter Parker’s
30 Imperial Walkers

The Thang

Counted off to form groups of 3, each got a CB

Each pax:
Pull ups x 30
Push Press x 30
Plank for 6

Circled up for 30 body builder burpees in cadence (crowd pleaser) followed by a couple 10 counts

Swings x 30
Step ups x 30
BBS for 6

Squats x 30
Wide armed Merkins x 30
Diamond Merkins x 30
Farmers Walk to end of track and back
Crab Cakes/flutters/lbcs for 6

No time for Jack Webs… oh well.

COT
Read your newsletter.

Welcomed FNG Mudslide (works in corrosion prevention)

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Kettlebells, Bear Crawls, Oh My

Assumed the Cannonball AO was about as far from me as the Deep and left the house early, only to arrive at the AO a solid 12 minutes before kickoff.  Was surprised to see one of the Church doors open and kettlebells visible from the parking lot.  I guess that kind of red carpet service you get when the site Q is the Assistant to the Parking Lot Manager of New River Church and one of their pastors frequents this new AO.

Once the pax funneled in, I took them for a quick loop around the parking lot and knocked out the warm-up:  (in cadence) SSH x25, windmills x10, overhead press w/ KB x10, halos x10 (counter clockwise & clockwise), merkins x15, downward dog / honeymooners and an attempt at Supermans w/ KB in hand (went over real well lol).

Ran the guys w/ our KB’s down to the far end of the parking lot and we got started:

  • 4 cones set-up (1st at the far end of the lot), the next 3 about 7 parking spaces apart.  Quick and dirty – do an exercise at the first cone, immediately lunge walk (w/ twist) w/ KB to the next cone, drop the KB, run back to the first cone (every time) and bear crawl back to your KB.  Once there, you do the next exercise, lunge walk w twist to the next cone, drop weight, run to the very first cone, bear crawl back to weight (now 2x the original distance)….you get the point.
    1. Exercise #1 – plank rows w/ kettlebell (10 reps per side).  Key here being to maintain flat plank the whole time as you hold body w/ 1 arm and pull w/ the other.  Lunge walk, run, bear crawl, (wait for all Pax to finish bear crawl – those waiting did upright rows w/ KB), then
    2. Exercise #2 – wood choppers (crowd pleaser).  It’s a play on the KB swing, but a little harder.  Start w/ KB above your head to the left then swing it down to the right side of your legs, and then swing back up to the left side of your head.  Key here is to not blow out your knee, but to actually accelerate as much as you can on the way UP.  10 reps going left to right, 10 reps right to left.  Lunge walk, run, bearcrawl 2x the distance (wait for pax, those waiting did curls w/ KB), then
    3. Exercise #3 – single leg RDL’s (romanian dead lifts) w/ kettle bell in the hand of the leg that is going straight back.  10 reps per side.  Lunge walk, run, bear crawl 3x the distance (those waiting for pax to get back did thrusters w/ KB), then
    4. Exercise #4 – toe touches w/ KB (20 rep count).
    5. Turn around and rinse and repeat whole cycle, only double the rep count for all exercises above.  Good stuff.  Bear crawled out at this point.
  • Next up were some good old fashioned super sets – two exercises given, do them back to back, no complaining.
    1. Alternating merkins w/ one hand on the KB at all times (10 reps per side) / bent over KB tricep extensions (10 reps per arm)
    2. Get ups (hold KB in each hand 5x each) / KB jump squats (10 reps)
    3. Big boys w/ KB press (15 rep) / KB american hammers (20 reps per side)
  • Only had a few minutes, so we gave ourselves 10 parking spaces to get back to COT and everyone did bear crawls back to COT w/ KB in hand (use it as a hand, no dragging, switch hands half way through).

    I have to say the effort level by everyone was awesome to see – not a single person was half a$$ing it – all were finishing each set strong and suffering through each of the long bear crawls.  I was especially proud of one of their newest pax, Mysterio, who did not give up on that last KB bear crawl stretch.  The dude had some serious fight – he’s going to be good one.

    Thanks Two Ferns for the chance to step up and lead at the new Lake Wylie KB AO.  Didn’t really know what to expect w/ a KB workout, but had a blast – hope the others did as well.

    ChaChing

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Challenged to “Bring It”

A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)

Flapjack

P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block

Flapjack

P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks

Flapjack

Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.

DH & MAX

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Cannonball for One and All

Eleven of the roughest and toughest PAX joined YHC for my 12th Q of the year at Cannonball.  Here is how it went down:

At 5:16 AM as I waited for Whitesnake to limp his way to the group, disclaimer was given and a short mosey around the parking lot was commenced.  (Whitesake and his bum ankle did LBCs while we moseyed).

Warm-o-rama:

  • Imperial Walker – 15 IC
  • WindMill – 10 IC
  • SSH – 20 IC
  • Balance Merkins – 10
  • Moroccan night clubs – 10 IC forward, 10 IC reverse 🙂
  • 10 LLS, IC

The Thang Part I

We counted off by 4 for the 4 station kettlebell work out:

Station 1:

  • KB Swings – 20
  • Single arm row – 20
  • Goblet squat – 20
  • Take a lap and go to station 2

Station 2:

  • Curls – 20
  • Single arm floor press, 10 per arm
  • Tricep Extensions – 20
  • Take a lap to station 3

Station 3

  • Single arm snatch – 10 each arm
  • American Hammer – 20 single count
  • Tiny Tim deadlift (75lb bell) – 15
  • Take a lap to station 4

Station 4

  • KB Turkish get ups-5 each arm
  • Big boy situps – 20
  • Stationary reverse lunge -10 per leg
  • Rinse and repeat once

The Thang Part II

Balls to wall while guys on the ends did 3 burpees

Moleskin

Announcements: Savage race 5/18, Kids workout at the Deep on 5/25;

Prayers for Enrique, injured PAX, Thanksgiving.

Like you all, I get some much more out of this than I put in and I am grateful beyond words.

Wolverine

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Who knew monkeys could vacuum?

Bermuda Triangle – May 3, 2019

Pax
Radar (Q)
O’Reilly
Costanza
Two Ferns
Wolverine
Chop Block
Homebrew
Captain Jack
Flux
Olaf (Respect)
Iced T

Warm Up:
11 PAX gathered at The Bermuda Triangle for a Q led by Radar. I wanted to make sure I delivered a challenging workout – keep the heart rate up with some running and challenging exercises.

Disclaimer

Two laps around the track and then head to the soccer field for warm up.

Seal Jacks x 25 (IC)
Hillbillies x 10 (IC)
Windmill x 10 (IC)
Produce Picker x 10 (IC)
MNC x 20 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
We started off with doing some Lindsays aka Forties. Each pax started with 30 merkins sprinted to the other end and performed 10 plank jacks and sprinted back, then subtracted five from the first exercise added five to the second exercise. (i.e. 25 merkins/15 plank jacks)

Routine 2:
After the pax finished we lunged walk back to the end where we partnered up and did vacuum cleaners. Partner one in wheelbarrow position performed five derkins and then wheelbarrowed to the second line. We did this five times or to five lines and then did a reverse wheelbarrow to each line for one rep. After partner one performed the exercise, partner two took his turn.

Since we all had a great time with the vacuum cleaners. I thought what better way to bond than with some howling monkeys. In a circle, the pax grabbed their ankles and the first person does ten monkey humpers followed by the next person and so on. We did two rounds.

Routine 3:
Next we took a fellowship mosey to the picnic tables where we did 50 dips, 25 box jumps, 50 incline merkins and 25 Rocky Balboa’s.

Before ending the workout we had a few minutes of Mary.

  1. Makhtar N’Diayes
  2. Big Boy Sit Ups
  3. Dying Cockroaches
  4. Slow Slow Squat
  5. Crunchy Frog

COT

Prayer requests: We had quite a few today and we lifted them up in prayer.

Announcements: Go Ruck Challenge Send Off, F3 Father’s Day, Pancake Breakfast at New River Church (5/4)

Thanks for the opportunity!

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Co-Q with Two Ferns

Last minute Co-Q with my boy Two Ferns stepping up to lead the first half.

Those brave enough to pre-run made an appearance 45 minutes prior. (For the record, those PAX were Two Ferns and Shakespeare).

Disclaimer given by YHC and Two Ferns took us on a mosey to the elementary school parking lot for Warm-O-Rama.  We welcomed Delay-Of-Game (Chop Block’s name after missing the starting gun), his 2.0s, and Respectable Olaf to the party as they arrived.  Mosey to the football field.

Lacrosse Drills w/ Two Ferns:

Two teams pitted against each other for glory.  With YHC keeping score, I just want the record to show that my team won.  First drill of partners going out to pick up a lacrosse ball with a stick, minimum 5 partner passes (each drop, other team members complete a punishment), first team to retrieve all balls gets the win.  Team members “on deck” held plank until the others returned, when a ball dropped, teammates completed a merkin.  Other times through, we held Al Gore and completed a squat on dropped balls.

After a few rounds, we did 1v1 sprint retrieval, 1v1 back to back fight for the ball, and 2v2 sprint retrieval with passes.

Little Tykes Basketball w/ YHC:

In what seemed to be easy (and was extremely hard) each PAX took 3 attempts (some more as we had to change the rules a few times for LOTS of misses) at shooting on a Little Tykes kid hoop.  For every miss, we completed a Burpee.  Let’s just say there were lots of burpees.

Ultimate Football:

In what has become a tradition at The Deep, we played some Ultimate Football. It was a short game, but again, my team won (I was keeping score).

COT & Prayers

Thanks for helping me Q this one Two Ferns!

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10/20/30 at Cannonball (Back to the Basics)

12 PAX appeared in the gloom. We got the Kettlebells out and No FNGs present, but a lot of new faces in the gloom. Gave a basic disclaimer as we moseyed around the parking lot and through the dark tunnel and into the old Church Parking lot were Whitesnake took control of the COP. He has a VQ coming up so I hit him up yesterday and asked him if he wanted to lead us in the COP and he said “heck yah” . He was prepared, he later told me that he watched a Video online of Dredd showing how to lead a COP. Whitesnake killed it with some Imperial Walkers, Produce Pickers, Sun Gods both ways, MNC’s and then some fast paced until we slowed him down Wind Mills (something we all get a little fast on when we do them for the first time). I remember Jedi stopping me and setting me straight. I then went into the middle of the COP and had everyone hold an Al Gore and I briefly talked about all the new faces and that when leading up to the VQ’s remember you are the one in charge and to take lead and men will follow you. Also keep in mind that it is only exercise and not surgery so it is ok if you mess up.

We then moseyed over toward the New Parking lot and on the way we did some Toy Solders. Picked up our Kettle Bells and did the Following

10/20/30 (3 reps)
Big Boys with a Kettlebell raise and push over the head to the knees
Tricep Ext.
Lawn mowers (15 each arm)
Then take a lap with the Bell

10/20/30 (3 reps)
Kettlebell squat thrusters
American Hammers counting the right side only
Skull Crushers
Then take a short bear crawl lap with the Bell to the first cone and back

10/20/30 (3 reps)
Turkish Get ups 5 each side (not a popular one just ask Whitesnake and the Pax with the Ruck on
KB Swings
Shoulder Presses 15 each arm
Then take a lunge lap around the second cone with the Bell

Ended right on time with cheers that the Turkish Getups were done.

Announcements as usual Canoli Run, Savage Race, Heavy Coming up, New River Men’s Breakfast, F# Dads May 25th, Memorial Day Convergence, Read your news letter.

Prayers and Praises, O’Reilly had a friend end his life recently, Roger (Riverboat) and his battle with cancer, Traveling Pax and sick Pax.

Thanks to all that came and got better. I am glad to be out there with each of you . You make me stronger. Kudos to Whitesnake for leading the COP.

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Prime Counting with Bora

Disclaimer made.

Mosey with dynamic warmup around the parking lot.

 Warm-o-Rama

All exercises were completed in sets of prime numbers. After each exercise bomb jacks were done in increasing fashion, also using prime numbers (2,3,5,7,11,13,17,19, 23…). There was no reason for doing this other than YHC wanted to see if anyone would figure out the pattern. I did this once before a while ago, so thought maybe someone would have it in the back of their brain. Props to Jedi who figured it out way quicker than I anticipated the PAX would.

MNC, windmills, mountain climbers, merkins, imperial walker, superman hold and other such things.

 

The Thang

Partner up for Board of Dora (Bora? Dor of Pain?). P1 does exercise on board while P2 nurs to the end of the basketball courts, does 1 bombjack then jogs back to the beginning. All counts were cumulative between the pairs. A few pairs finished in time and it was good to see the men going and picking up the six.  Board:

150 Burpees

300 Squats

150 Big Boys

300 Monkey Humpers

150 Merkins

300 Imperial Walkers

* Pick up the 6 when done

 

Copyright is the man for letting me lead the PAX at a great AO. Abyss is one of the few remaining workouts that men from both sides of the Lake regularly attend – a reminder of the old days.

Stay Classy,

Homebrew

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Drunken Murph

Wow, where to begin with this disaster.  I guess from the beginning.  Waking up hung over on three hours sleep my M started the morning off by telling me how stupid I was for getting drunk then having to lead a workout a few hours later, that was not bad advise by the way.  I pull in to the Triangle with about a minute to spare and as soon as the Pax saw me they knew (I happened to be drinking with some of them the night before).  A disclaimer was given, and a background on who Lt. Michael Murphy was and then I started the COP right away with 5 OYO Burpees/SSHx20/SunGodsx20/Low Slow Squatx10.  Surprisingly no merlot was splashed though was very close calling cadence with SSH.

Main Event

1 Mile Run

I did 5 Pull-Up/10 Merkin/15 Squat x20 but most Pax did a 10/20/30 x10 rep range with the exercises.  Every rep of the merkins made my head pound, just awful. 

1 Mile Run

Most Pax finished in time for COT.

Observations- Don’t get drunk and Q a few hours later.  It might seem like the cool rock star thing to do but really, it’s not. It’s also a lot harder to control a group of men when they know you’re bombed. However no merlot was spilt, was proud of that.  Kotters to Austin Powers, we missed him.  Welcome FNG Survey Says.  He is the youth Pastor over at the local church I attend which I have renamed the Church of F3 as many Pax go there so I wanted to call him Joel Osteen but his childhood dream of being a game show host earned him the nick name Survey Says, with Steve Harvey being a close second choice (favorite game show-Family Feud).  As always fellas-PEACE! 

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