Tag: Two Ferns

Q School Week 3

Leave a comment

A big turnout of 24 pax posted to Golden Corral for the third week of Q School.  The Ruck gang added another 9 pax, for a total of 33!  It was great to see such a large and enthusiastic group seeking to learn and grow.  The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q.  So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.

Royale started us off with a full disclaimer and why we give it every time.  The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.

Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”.  The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels.  We talked about a Sweeper and how a Q should assign someone to the six.  No man left behind!

The Thang (DD takes over from here)

Warm-up run to back parking lot behind HT and circle up

COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:

  • Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
  • Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
  • Use good form in all exercises
  • Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)

After COT we broke the large group into 2 sub-groups.  Double D took Q101 group for newer Qs and those that have not Q’d.  Royale took his hand at the Q201 PAX that have Q’d at least a few times.

Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence.  We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax.  This is not a workout built for the Q’s benefit.  It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly.  If you miss an exercise or your rep count is longer or shorter than you planned, just carry on.  No one knows your Weinke and no one will call you out as making a mistake.  Show yourself some grace and just keep rolling on.

The pax also raised many questions:

  • How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
  • Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
  • Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
  • How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man.  Does not have to be long or complicated.  just plan to cover the basics.
  • Backblasts — Q’s job is not complete until Backblast is posted.  Get Backblast posting rights from Old Bay or Gears.  Don’t feel pressure to write a novel.  Get the names and a basic summary of what happened.  Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.

In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church.  Then we moseyed back to COT.  We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base.  It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.

During his session, Royale explained how you handle a Q-Jack or too much mumble chatter.  The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track.  Do not give up your authority to lead.  Also talked about how to address the Larry Birds (guys out front on  their own) with a communication to them on what to do if they finish early.

But sitting around was not what we here to do!  Our next evolution started with a Lazy Dora.

  • Partner Up
  • 100 Merkins combined.  Rotate partners at 20 while other partner planks
  • 200 Flutter Kicks (double count) while other partner holds 6 inches.  Rotate at 25
  • 300 Squats while other partner holds Al Gore.  Rotate at 25

During these exercises I shared more about an advanced Q style.  What message can you bring to the PAX to help them become Accelerating men?  Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout.  I gave ideas that I’ve stolen from all kinds of sources.  The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…

An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica.  I made a bull’s eye game with corn hole bags.  The PAX competed around the different areas of focus in a man’s Concentrica.

We moved on to a wall for some more discussions and exercise.

The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located.  Another great lesson from my mistake by telling guys to recon the site before the workout!

During wall sits we opened up questions from the PAX.  Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group.  We continued with BTTW and another Wall sit.

Last item I shared during the final wall sit was around the COT Prayer.  This was something that made me very nervous around my first Q.  I was not accustomed to praying much, and certainly not in public.  I told the PAX this is an important piece of your leadership when you Q.  Do not give this away to another man.  Finish what you started by sharing from your heart.  It does not have to be each individual prayer request from COT… but don’t forget about this practice too!

We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.

COT

Naked man moleskin

Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names.  Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.

Thank you to all the pax who posted!  It was great to see so many new faces as well as some veterans in support of new Qs.  This morning reflected the excitement and engagement  of the pax necessary to sustain the culture of The Fort.

Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected.  Your workout won’t be perfect — no Q’s workout ever is.  You will also learn and grow through the process.

And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!

 

TClap |
5

The Trianglecane

Leave a comment

6 men braved the imminent Hurricane Florence and came out to post at our newest AO, The Bermuda Triangle.  Lot’s of goodies to play with at this AO, a 1 mile track, wall for BTTW, long and circular driveway, and my favorite… pull up bars.

I made the disclaimer then we moseyed on over to the front of the school where there was plenty of wall to put our feet on.  I pulled out some Donkey Kick off’s to start off the workout as I really like them to get everyone’s attention. 5 Donkey Kicks/5 second BTTW hold-10 Donkey Kicks/10 second BTTW hold-15 Donkey Kicks/15 second BTTW hold.

COP

30xSSH

10xWindmill

10xCherry Pickers

10xSunGods Fwd and Reverse

Climate Change-Pax hold Al Gore while each individual Pax does 5 burpees(Time Bomb) until all Pax complete the burpees

The Thang

Burpee Mile-12 burpees followed by a lap around the track x4

Pull Up Mile-12 Pull Ups followed by a lap around the track x4

Jump Squat Mile-12 Jump Squats followed by a lap around the track x4

I had to call it in the middle of the Jump Squat mile due to time constraints.  We ended exactly at 5:45.

COT

Praises to Homebrew for his new job and Olaf for completing the Blue Ridge Relay.

Thoughts and prayers for anyone in the middle of the hurricane.  Stay safe out there!

TClap |
0

The Abyss – Pushing the Perimeter!

Leave a comment

Put this one together fairly quickly the night before my Q while laying in bed w/ my 2.0.  Those tend to not work out so well for the Pax as it’s super easy to write down everything that is awful and hard and then ask the Pax to make it happen.  Well, that’s what I did.  It felt lazy.  It felt last minute.  It was both of those things.  And I was happy about it.

Had a solid crew of 18 boot campers – gave them the general theme of what this would be about, quick disclaimer, just enough to scare them a bit, and then we were off for a very quick warmup – something I am known for.

Warm-up:  seal jacks, merkins, plank punches, shoulder taps, superman coupled w/ Moroccan night club, slow as day windmills and we were done.

I didn’t know how long this next part would take, so I had a few extra things to do if we had time, but I was a bit uncertain from the get-go.  If you’ve been to Abyss (Palisades Elementary School), you know the front of the school is a standard school set up – a long road in w/ some turns, making its way to the parking lot, a roundabout for the drop off, etc, etc.  My goal was for us to do the outer perimeter with exercises as our mode of transportation – for the entire thing.  Starting at the loop at the front doors of the school:

– Lunge Walk (90 yards / 80ish meters) to the first turn
– Burpee Broad Jump (175 yards / 160 meters) to the next turn that then goes uphill to 49
– Crab walk up the hill (230 yards / 200 meters)
– Bear Crawl down the side walk parallel to 49 and then down the stairs (140 yards / 130 meters)
– Grand Finale:  Burpee Bounces around the loop / circle back to your starting point…you make ground by doing one burpee and as you push-up, you explode up and throw yourself forward 3 times on all fours.  Pop up, jump, that’s one burpee.  Keep it moving.

After the last of the pax finished the full loop, we had about 10 minutes, which we leveraged for partner carry work.  Thanks GRT from Friday night.  Felt inspired.  Partner up –
– Partner 1 does Spiderman Merkins while Partner 2 runs the length of the parking lot.  When they get to the end, they call for Partner 1 who starts to run to their Partner 2 (while Partner 1 is catching up, Partner 2 does Spiderman Merkins).  When they meet up, they partner carry each other the full length of the parking lot back to the starting point.  Did that 2 more times so everyone carried their partner 3 separate times.  The other exercises while one partner was running were squat touches (squat low enough to touch the ground w/ your fingers) and crunchy frogs.

2 minutes left – good old fashioned sprints.  Everyone back pedal 1/2 the length of the parking lot, all you got, and then turn and sprint the second half.  Did that 2 times and then it was time for COT.

Praises – new jobs / promising job interviews
Prayers – marriages, big flo barreling our way

Thanks to Bones for giving me the chance to lead these great men.  Big thanks to all the guys who made it out today – was awesome to bust a$$ together and get after it.

ChaChing

TClap |
8

Q School 101- Part II

Leave a comment

School was back in session at Golden Corral for the 2nd week of “September Q School”.  Bones and Senator Tressel were the originally scheduled professors.  However, due to Senator being on the IR, YHC was called in as a substi-Q teacher.

14 pax posted for 2nd of two workouts covering 101 material.  An additional 8 pax went their own way with their black backpacks (likely not filled with textbooks).  NASA and TwoFerns brought out FNG, later to be named “Ruxpin”.

Bones kicked us off with a mosey around the parking lot with some high knees, butt kickers, Karaoke, and lunges.  Circling up for COP, he shared advice and wisdom on exercises that are simple and keep pax together. We did a few minutes of COP warm-up, with some exercises called out (and lead by) by pax that hadn’t Q’ed before (or only Q’ed once):

  • Windmills
  • Cherry Pickers
  • Moroccan Night Clubs
  • Seal Jacks
  • Slow Low Squats
  • Peter Parkers
  • Side Straddle Hops
  • Carolina Dry Docks

Mosey over to a different part of the parking lot where Bones emphasized that “simple” doesn’t mean “easy”, and that partnering up helps hold men accountable during the exercises.  We each partnered up for the next exercise event. All of the following were done with your partner, not switching off, like some lazy pax (or maybe just YHC) were hoping for.

  • 10 Merkins
  • Lunge across small lot
  • 10 Burpees
  • Bearcrawl back
  • 10 LBCs

Rinse and repeat 4 times.

Hand off to YHC.  We took a couple 10 counts and moseyed to the parking lot behind the shopping center.  I discussed a bit about how pax will follow and trust the Q until they have reason not to.  Trust can be broken by putting pax in dangerous situations.  Trust can be built by showing effort in planning.

Next up, Rugby Sprints.  Two sets of cones were set up about 30 yards apart.  Pax were instructed to perform exercises (together) until Q called out “GO!”.  At that point, pax were to sprint to the other cones, sprint back, then recovery walk back to the other cones.  Rinse and repeat as time allowed.  Stationary exercises we did where:

  • Merkins (in cadence)
  • Overhead Claps (in cadence)
  • Crab Cakes (in cadence)

Mosey back to COT.  Along the way we discussed the importance of promoting your Q via Twitter and documenting it afterwards via BackBlast.

T-claps to FNG Ruxpin for not only posting, but making his first post a Q school! With a Q school now under his belt, he should be ready to lead workout in no time.  Also, great work by NASA and TwoFerns for brining him out.

 

TClap |
1

“Where No Man Has Gone Before…”

Leave a comment

9 men braved the gloom on a humid early September morning so that we could explore new worlds and new civilizations….   Not really actually, I just wanted to incorporate some running into my bootcamp in preparation for the quickly approaching Ragnar.  In my Twitter advertising for the Bootcamp I recommended the Pax to bring headlamps for the run.  After the disclaimer I told the Pax the game plan, mosey on up to the Copperhead Bar (about a mile).  It took about 10 minutes to get there, which was not bad considering the incline to get there.

COP

At the parking lot of the bar we did

30xSSH

10xSun God’s Fwd and Reverse

10xWind Mill

10xCherry Pickers

Down Dog into 10xThigh Master’s Left and Right Legs

The Thang

I set up 4 cones in the 4 corners of the parking lot with 3 exercises on each cone.  We did a 4 count with the respective numbered Pax going toward a cone.  The plan was to do the exercise’s bear crawl to the center, do 5 burpees, then crab walk to the next cone.

Cone 1- 30x’Mericans /30xCDD/30xLBC’s

Cone 2- 30xRanger ‘Mericans/30xSquats/13 Burpees

Cone 3- 30xInch Worm ‘Mericans/30x Jump Lunge’s/30xBig Boy Sit Ups

Cone 4- 30xArcher ‘Mericans/30x 1 Legged Squats/30xFlutter Kicks

The Pax were not able to get the full cycle finished before we had to head back to COT, but as Jedi once said, always plan for too much exercise instead of too little.  We moseyed on back to COT and the six arrived at 0600 hours exactly.

Thanks to Peg for the opportunity to lead.  Great push by all the PAX!!! 

TClap |
1

Octagon of Pain, same low price, but now with more jumping!

Leave a comment

Great morning and a great crowd of 16 PAX at the Poopdeck.  I mean it was still hot and humid as hell, but that’s par for this summer.

After a quick disclaimer we took off around the lot for a mosey that included some shuffle steps, NUR, and Toy Soldiers before circling up near where the cat lady roams for some Warm-A-Rama.

  • Windmills x10 IC
  • Planks (2x 10 counts)
  • Merkins x 10 IC
  • Morroccan Nightclubs x 10 IC
  • Low, Slow Squat x 10 IC
  • Hold squat (2x 10 counts)

Short Mosey to the upper lot (deck?) at the Poopdeck, I’ve been Q-loaded the last couple of weeks and the previous 2 Q’s were brutal on the arms and shoulders so I decided to mix it up a bit this morning by giving the upper body a complete break at the expense of all leg plyo workout.  I wasn’t sure how it was going to go over, but everyone seemed pretty beaten by the end.  In any case, here is the breakdown of how it works:

  • 8 Cones setup in an Octagon in the parking lot (fairly large in diameter though I didn’t count the paces) with a 9th cone in the middle of the Octagon.
  • Each cone had a (jumping) exercise on it
  • Pair up (only for the push, none of this required a partner)
  • Pick a cone, do the exercise on the cone, and then Broad Jump to the center cone and do 8 Burpees, then Broad Jump back to one of the 7 remaining cones and continue through until all 8 are completed and a trip back to the center cone after each cone for 8 more Burpees.
  • The exercises were:
    • 100 SSH
    • 100 Jump Rope
    • 50 Jump Squats
    • 50 Jump Lunges (25 each leg)
    • 50 Lateral Jumps (25 each leg)
    • 50 Knee Tuck Jump-ups
    • 50 Squat Jacks
    • 25 Bomb Jacks
      • ~64 Burpees
      • lot of broad jumping!

Everyone made it through at least once, which was the goal. In typical Jedi fashion he made it through a couple extra.  With about 10-15 minutes left we lined up for some Indian running around the parking lot.  Lead PAX drops and does 4 Burpees and rejoins at the back of the line.  We cycled through each of the 16 PAX twice before heading back to CoT and about 2 minutes of Mary to end the workout.

  • 6th annual Invergance at Rush Pavilion 9/21 @ 5:30
  • Prayers for all the teachers and kids in school
  • Prayers for injured PAX

Thanks Peg for the opportunity to Q!

Until next time,

-Flux-

 

TClap |
2

Live Right through your Concentrica

Leave a comment

My goodness it was humid again.  The day started at 74 degrees and just being outside for 1 minute you started to sweat.  It was going to be a tough morning!

17 men gathered before the 5:15 start, I was happy to meet Radar down from F3 Gastonia.  Tesla told him to come down and check us out.  Regal also brought Supafly who was posting for his 2nd workout this week while up from GA on business.

Bones allowed me the pleasure to Q at one of my favorite AOs.  Always a large and great group of guys out at the Abyss.  Today I wanted to bring more of a message to the group than usual, but this is a 1st F workout…so a beatdown came with it!

Gave the longer disclaimer (I needed the practice) and off around the parking lot we went for the warmup.  Standard running stuff, high knees, butt kickers, karaoke, toy soldiers then circled up.

COP consisted of Seal Jacks, Imperial Walkers, Moroccan Night Clubs,  Slow Squats, Merkins, Plank Jacks…all at different reps.  That seemed to drive Witch Hunt and Jedi crazy because the mumble chatter between those two wouldn’t stop.  Tough to yell at someone when you’re counting in cadence (and they know it).

Mosey to the back bus parking lot for the things I had planned.

The Thang

I really did find these on the F3 Nation exercises!

“Bo jangles Biscuit” = Use the oval track, sprint the straightaways & mosey the turns. Do this twice.

“Slowjangles Blueberry biscuit” = lunge walk around the oval and at four designated spots we stopped for 5 burpees.  One lap.  This was longer and harder than I thought!  I might have been the biggest complainer about this evolution.

The Main Event

I’ve truly enjoyed the 43 feet Podcasts and the Q source posts.  The messages are excellent, but the implementation is tough…but bringing this stuff to our PAXs attention should be something we all do as a Q in some detail.  Many of my most memorable posts are when the Q brings a solid message with the workout and I wanted to live up to that.  In my own life I know how backwards I’ve had my Concentrica lately and a good refersher for all followed.

We talked about the Acceleration of a HIM going from Get Right –> Live Right –> Lead Right –> Leave Right.  Today was a focus on the Live Right.

The discussion I shared was around intentionality, understanding the fallacy of a work-life balance being represented on a teeter-totter.  The picture is best represented as a target.  In the center is your “M” (and we properly defined M) then 2.0 (family) then Shieldlock Brothers then Friends then Mammon.  I explained each and there suggested relevance to your life.

But I had also drawn a large target representation of all this on the ground (Mr. Selfie forgot to take a picture)…so we were going to play a game! Each PAX was going to get an opportunity to throw a bean bag at the target from about 18 paces away.  (definitely not corn hole regulation distance I was told multiple times.)

Each section represented a different 10 rep exercise we would do…and DO NOT miss the target!

M = 10 count (we had ZERO hits here)

2.0s/Family = Squats in cadence

Shieldlock = Ranger Merkins

Friends = Jump Lunges

Mammon = Bombjacks

outside the circle = 10 burpees (about 5 men missed)

I thought it was fun, and we kept sweating quite a bit.   I hope the PAX enjoyed it as well.

Mosey back to COT where we had 5 minutes left of Mary.  10 counts for ab exercises picked by the PAX

Annoucements = (read your newsletter)

Prayers for Lutefisk’s mother, Tesla’s friend Meredith and her passing, Qbert and his church helping 100 children through the gospel.

A Honor to Lead!

-Royale

TClap |
1

Cone Relay and The Cooper

Leave a comment

I don’t know what the temperature was this morning, but it was nice. Somewhere in the low 60s if I had to guess – perfect for getting a good running based workout in. 9 PAX for the boot camp, and 1 Tater went for a run.

Disclaimer disclaimed. Then we moseyed across the street to the elementary school.

COP

SSH, Windmills, low slow squat, weed pickers, 5 worst merkins ever OYO, superman

The Thang

Cone Relays

We went down to the football field where YHC had set up the first event for the day. PAX formed 2 teams and were told they would be competing against each other, with the losing team getting a penalty exercise. 17 cones had been setup at the goal line on the far end of the field. On each team 1 PAX would sprint to retrieve a cone and bring it back (200 yard round trip). While P1 was running, the others on the team did an exercise which was determined by the previous cone (we started with SSH for the first round). On the bottom of the cone (so you don’t know what you are choosing) was an exercise and rep count which had to be completed by the entire team before the next PAX could run for the next cone. The “waiting” exercise was written on the top of each cone (clearly visible when the cone was selected) that the non-runners had to do. For example, P1 brings back a cone and everyone on the team does 30 merkins. Then, while P2 is running, P1, P3, and P4 do high knees in place until P2 returns. Repeat until there are no more cones. The team with the most cones at the end wins. Here were the cone pairings:

 

PAX seemed to enjoy this one and there was some good competition. The final score was  a close 9 to 8, with the losing team having selected both the burpee cone, and the lap cone. The winners (YHC, Twitch, Nemo, Royale, and Blocks) had the option of giving 10 burpees to the losers (Wolverine, Lorax, Two Ferns, and Shakespeare) or taking 5 burpees for everyone. We magnanimously chose the 5 burpees for all.

 

The Cooper

The Deep has a great full-sized track, which I was eager to include in my Q. As a track routine, the Cooper is as simple as it is exhausting: PAX do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit-ups then run a lap on the track. Then they do 9 burpees, 9 squats, 9 merkins, and 9 big boy sit-ups and run a lap on the track. Rinse and repeat until you get to 0 reps. When done to completion the Cooper affords 2.5 miles of running and 55 reps of each exercise… unless you are Nemo and accidently do 10 reps for every round. Technically this was a Sheldon Cooper, but whatever. It was good to see the PAX pushing each other through the running – you definitely run faster when you think you have someone trying to pass you. Most PAX made it into round 3 or 4 before we had to start the mosey back to COT.

 

COT then coffeeteria at DD.

It was lots of fun to plan this Q. Thank you Shakespeare for the opportunity to lead.

Stay Classy,

Homebrew

TClap |
2

A Little Chilly In Bermuda This Morning

Leave a comment

Despite temperatures in the 50’s this morning, we had 10 post at Bermuda Triangle. We did have one PAX in long sleeves, which is obviously unusual for August in South Carolina.

No FNG’s, but a few new faces (to me), so I gave a quick disclaimer followed by a quick mosey down to the school’s drop off circle and back to the original starting point where we circled up for some stretching:

Windmill – 10

Leg stretches:

Straight Leg Stretch (TRY and touch your toes)

Right over Left, Left over Right

Arm stretches:

Right arm across, Left arm across

Right arm behind your head, Left arm behind your head

Plenty of mumble chatter during the stretching. Didn’t do a long warm up, wanted to focus more on a quick warm up jog and stretching. Figured we could save the work outs for the work out. So after stretching we did a very short Mosey to our first station.

The Thang:

Two pieces of paper were placed about 75 yards apart. Each paper had 7 workouts listed on it. The “magic number” for each exercise was 50, unless otherwise noted (PAX thought this was amusing but thanked me later for it). All exercises were single count. The point was to run to the other workout station and perform the next exercise, then run back to the station where you started and perform the next exercise, until all PAX completed the 14 runs and 14 workouts.

Station 1:

Hillbilly Walkers, LBC’s, Big Boy Sit-Ups (25), Freddie Mercuries, Dying Cockroaches, Crunchy Frogs (25), Mountain Climbers

Station 2:

Overhead Claps, Bomb Jacks (25), Seal Jacks, SSH’s, Flying Squirrels (25), Shoulder Taps, Imperial Walkers

The PAX FLEW through this portion of the workout, so I thought about rinsing and repeating, but we Omaha’d:

Indian Run around the gravel track. Last PAX does three Jumping Knee Tucks, runs to the front. New last PAX is not allowed to start jumping knee tucks until PAX actually reaches the front of the line. We completed our line exactly as we completed the track, and we moseyed over to find some wall. People’s chair with PAX starting at each end going out 10 feet and performing 5 Sumo Squats, Rinse and Repeat. BTW’s with PAX at each end going out 10 feet and performing 5 Monkey Humpers.

Mosey back over to the traffic circle closest to the Baseball Fields where we would Duck Walk around the circle and plank until the 6 got in. Next time around the circle we traveled via Lunge Walk, and planked until the 6 came in. Nemo didn’t think this was enough so he performed Merkins until the 6 finished.

Head back to location of COT with about 3 minutes left for some MARY:

Box Cutters in cadence (Homebrew) – 20

Flutters in cadence (Iced T) – 20

Q made an announcement that there were #’s less than 20!

Hello Dolly’s in cadence (Nemo) – 15

LBC’s (Love Bite) – 15

TIME!

Announcements – The Dragon is CLOSED this Saturday for Summerfest in downtown York. Yes, there is a downtown in York. There will be an F3 tent there. Visitors will roll dice in order to perform a workout, receive a prize, and of course get information about F3.

Prayers:

  • A young man on Two Ferns son’s football team broke his Femur in his first ever scrimmage this week. We are praying for healing.
  • The peaks and valleys of marriage. Praying through the valleys, Praising during the Peaks!

Thanks to Homebrew for the opportunity to lead. Thank you to all of the PAX for the push this morning.

  • Peg
TClap |
1

Burpees, Bearcrawls, and Barf!

1 Comment

A great crowd this morning at The Abyss.  We had a bunch of runners and a bunch of bootcampers and 1 FNG.  Those that stayed for the bootcamp probably wish the would have joined the runners, I know I did.  This workout was hard and we didn’t complete it, but there is always next time…

We started with the typical mosey to get the blood flowing a bit, we circled around the parking lot and did some shuffle steps, NUR, and back to mosey before circling up for warm-a-rama around the basketball hoops.  I decided prior that the warm-up was going to set the precedence for the workout (hard) and warm-up the muscles we’d be using a lot (shoulders, core, arms).

Warm-a-Rama

  • 10 Windmills
  • Elbow plank (called on random PAX for 10 counts, at least 2 rounds)
  • Back to regular plank – 10 Merkins
  • 9 Diamond Merkins (Q-Shame, I didn’t have one more in me)
  • Recover with 25 SSH IC
  • Back to Plank – 10 Peter Parkers
  • 10 Parker Peters
  • 6″ hold – Called on Random Pax for 10 counts (at least 2 rounds)
  • 25 Moroccan Nightclubs IC

We then moseyed to the grass hill for the next exercise.

For the first routine we paired up and started at the bottom of the hill on the sidewalk.  PAX A was to do Burpees while PAX B went backwards up the hill (NUR) and forwards down the hill x4.  After 4, we switched and PAX B continued the Burpees while PAX A ran backwards up/forwards down x4.  We did this until we reached 120 Burpees… a few of the PAX finished, most were over a 100 when I called it for time (I had another routine I wanted to get to).  Our Friendly New Guy thought this was a great time to splash merlot, so he did, but he kept on trucking right after.  He definitely brought the GRIT!

Congratulations and welcome Doubtfire! No better way to start F3, it’s all uphill from here!

We then took the short mosey to the paved hill the leads up to the rear gate to the school.  For the 2nd routine I brought back Paula Abduls, I’ve never done them on a hill so I thought that would be a nice (painful) new twist.  Paula’s aren’t really an exercise, its just a movement, 2 forward, 1 back, which is a nice metaphor on life.  Life isn’t a consistent line straight up, we all have setbacks, we all get knocked down, but it is how we respond to those set backs that contribute to our success.  We all know that through failure we become better, this is a nice way to build an exercise around that idea.  I didn’t have the energy to hammer that point home during the workout so I thought I would take the opportunity to point that out here.  In any case, back to the routine…

6 Cones were placed up the hill about 25 paces (50ft. or so) apart. We would always move in this order, 2 (cones) forward, 1 back until we reached the 6th cone and then we would work our way back. If you ever plan do this keep in mind cones will be hit multiple times depending on where they are placed, so plan accordingly.  Each cone had an exercise on it:

  1. True Americans x10 (hand release merkin & a plank jack =1)
  2. Donkey Kicks x10
  3. Squats x25 (this was meant to be a break)
  4. Crab Jacks (think plank jack, but in crab position) x10
  5. Diamond Merkins x10
  6. Absolution x10 – I haven’t done these before, but they will be back.  They were awesome and it was also a bit humorous watching the PAX get the coordination down for these.  It’s an 8-count exercise that goes a little something like this:
    • Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).

Oh and I almost forgot to mention… we always went forward 2 by way of the Bear Crawl and backwards 1 by way of the Crawl Bear.  Brutal.

None of us made it back down, but we did all make it to the top, so I called it with about 5 minutes to spare to head back to CoT.

With only about 2 minutes left we did a couple of Ab exercises, I called LBC’s x 25 IC and called on Bones who did another 20-25 Flutters IC until we hit 6:00AM.

Announcements, praises, prayers

Read your newsletter!

Prayers for school teachers and our children as they head back to school.  Prayers for injured PAX and those with nagging injuries.

See ya’ll Monday at the Quagmire 🙂

-Flux

 

 

 

TClap |
2