Tag: White Snake

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 Championship

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With the Iron Pax challenge winding down and also taking a page from Witch Hunt’s timed workouts I decided on making up my own Lake Wylie Ultimate Burpee Championship. I went to Wally World to look for a cheap trophy to hand out (Coffee Travel Mug) and formed the championship from there. 13 Pax answered the challenge at an AO I feel does not get a lot of love, the infamous Bermuda Triangle.

My Rules(Disclaimer: If you would like to do something like this, you do not have to copy my method, just make tweaks to it as you see fit, this is F3 after all):

400 meter run as warm up

4 sets of 1 minutes of Burpees with 30 second rest in between to write down your numbers

400 meter run

4 sets of 1 minute Man Maker Burpees-30 second rest to write down numbers

400 meter run

4 sets of 1 minute Kraken Burpees-30 second rest to write down numbers

400 meter run

Championship round-4 sets of 1 minute Burpees-30 sec to write down numbers 

400 meter victory lap

Count up number of Burpees and announce winner(and award trophy), which was Two Ferns with 209 Burpees in the 16 minutes given. Congrats to this great HIM. 

This was just a trial run to see if the Pax liked it and it seemed to work. For the next championship I will have a WWE belt ordered to hand out as a trophy and will advertise it to the surrounding regions to see if we can get more involvement. Thanks to Wolverine for letting me use his AO as an experiment. Good luck to all the Ragnarians this weekend and don’t forget about the Nesses October 26th! Prayers always for this crazy world we live in. Peace!

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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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Bermuda Murph

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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!

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Shovel Flag Handoff @ The Deep

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What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

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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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3

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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Productive little day at the office

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It’s not often that I get asked to Q all the way out in Clover, so knowing those guys and always trying to make the most of everyone’s time, I made it my personal goal to have the most productive little Monday they’ve ever had out at the Crows Nest.

Was pleasantly surprised to see two faces I wasn’t expecting – Maximus making the trek all the way out from Tega Cay (much thanks for the long commute!) and then Witch Hunt who we’ve been missing in the gloom for a couple months now (welcome back brother!).  I’m not one for warm-ups as many of you know, so at 5:12a I warned the pax to start stretching on their own.  At 5:15a ,the disclaimer was said and we then went on a burpee mile warm-up to see the AO since it had been a while since I was last there and wasn’t sure of where we’d be doing the exercises I had lined up.

  • Burpee Mile – starting w/ 5 burpees OYO at COT, we then ran 1 mile stopping every 1/4 mile to do 5 burpees.  25 burpees in total, 1 mile under our belt.

Second half of the warm-up was on the parking lot lines near the playground.  Starting at the first parking space, do the following:

  • Sprint up one side, side shuffle to the right, back pedal down the next line, side shuffle to the right, sprint up, shuffle, back pedal and so on and so on.  Once you get to the end of the spots (about 8 spots), side shuffle around the bend and do the same thing on the other side.
  • We then moseyed over to the next parking lot that was equivalent to the one we just left and did a similar drill, only do a quasi skip (one leg in front, one leg in back) back and forth down the full parking lot lines, back pedal to the line behind you and bunny hop over and back going left back down the line.  Do for all spots and then mosey back to the start.

With the warm-up and heart rate spike complete, we hit the playground for some 11’s.  Not your standard 11’s, but a play on the 21’s that Zima and Anchorman had us suffer through at the Sweati 2 days prior.

11’s = I give two exercises, you do 1 rep of the first, and 1 rep of the second.  Then do 2 reps of each, then 3 of each, then 4, then 5….then 11 reps each.  Ends w/ you doing 66 reps of each exercise in a short period of time.  We did the following:

  • Dips / Burpees…brought the cumulative burpee count to 91 (25 from warm up mile + 66 here)
  • Jump lunges / diamond merkins
  • Sprints / big boy sit-ups…yes, the runs, ughhh.  So we started on one cross walk and then had to sprint to the next one about 30 yards up (that’s 1 sprint) and do 1 big boy sit up.  You then sprint back to the original cross walk and then back to the one you started at (that’s 2 sprints) and do 2 big boys…you work that up to 11.  This one took the remainder of the time with having to sprint 30 yards back and forth 5 times in a row, then 6 times, then 7….ugh.  A few got to 10 sprints in a row before we had to call it.

Survey Says mumbled something about making the burpee count an even 100 at some point during the workout so I thought it was a very valid suggestion.  We got back to COT and everyone knocked out 9 more.

Final totals = 2.7 miles, 100 burpees, 66 dips, 66 jump lunges (1 = both legs so really 132 jumps), 66 diamonds, 66 (or close to) big boys and 66 (almost there) sprints.  Not a bad day at the office right there.  We didn’t really break, we didn’t really warm-up, and the pax didn’t really complain one bit.  Just came to work as they knew we would.

Prayers were shared for those suffering from cancer (Alex in particular, who is 22 yo), our kids safety / independence away at camp, job interviews and for those who find themselves living homeless – White Snake shared a really cool story about a guy he ran into Uptown who was rocking a F3 tshirt and offered to give it to him.

Thanks Iced T for the call to lead – looking forward to the next time.

Cha Ching

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Me Hearties Take on the Poopdeck, argh!

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Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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Destroyed Chest and Triceps plus 2 miles

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Warm Up

5 – burpees OYO
10 – Windmills IC
15 – Cherry Pickers IC
20 – Imperial Walkers IC

Run to half wal for 10 – Muscle Ups

The Thing

Mosey behind the school follow the berm
To a hill at the bottom there is a hidden trail
We started at the top with
10 merkins run the trail to the benches and do 10 dips then run back up the hill. All don IC single count on down.

Increase by 10 reps each time 10,20,40,50

At 10, 20, 30 reps when we got back to the hill we bear crawled up

At 40 reps we split it up 20 single count Merkins then flip over for 20 LBC IC then 20 more single count Merkins, ran down the trail to the benches 20 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 20 single count Dips. Run back to the hill then we NURed up the hill

Relfected a little bit on how awesome God is while we stared at the amazing sunrise.

At 50 we split it up 25 single count Merkins then flip over for 25 LBC IC then 20 more single count Merkins, ran down the trail to the benches 25 single count Dips then 10 – Low Slow Squats, 10 – Monkey Humpers, 25 single count Dips. Run back to the hill then we ran up the hill.

We walked for 200 yards and we did announcements and prayers while everyone catched their breath. Half way back we did ran back to COT.

Prayers
Patience, wisdom, knowledge and to be the light in this world.

Thanks for the opportunity to lead the leaders.

If you have not Q’ed at this AO you need to make the trip this site has alot to offer.

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