Tag: White Snake

Buddies and Bells

Leave a comment

I’ve definitely had my fair share of Q’s at this point, but I still get a little nervous before each and every one, not out of fear, but desire to give everyone a good workout.  The PAX trust me with their time and I want to deliver, it’s as simple as that.  In any case, this morning was like most in LKW lately, hot and humid with a dozen+ PAX.  I showed up a little earlier than normal to setup and get ready.

At 5:15 sharp I gave the usual disclaimer and since O’Reilly was back-talking a bit I picked on him on the spot to give the F3 mission statement, he failed miserably, so I think we’ll start reviewing this before my Q’s.

O’Reilly, if you are reading this, here you go buddy.

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

We started out with a long mosey out and around the parking lot, sans kettlebells, that included some karaoke’s and shuffles along the way.  We then circled up for a quick Warm-A-Rama that consisted of only Windmills.

We grabbed our bells for the 1st routine.

We had 70 seconds to do 7 reps of the following:

  • kettlejacks
  • bent over rows
  • curls
  • triceps extensions
  • goblet squats
  • american hammers 2x count
  • bench press

We repeated this 7 times.  If anyone exceeded 70 seconds we would be penalized, however, fortunately everyone finished with 5-10 seconds to spare each round.  This was a great way to quickly get in just shy of 350 reps of kettlebell work in. Nice job!

The 2nd routine was a 4 corners/buddy workout.

Each corner/cone had an exercise to do with your partner, it was always 100reps (50 each) and then a way to move between the cones.  The long sides of the rectangle we would go half way down the line via bear & bell (bear crawl w/kettlebell), then apple turnover into crab walk position with the bell laying on our bellies the rest of the way.  The short side of the rectangles we would move via lateral goblet squats.  Pretty much just as it sounds.  And all the movement sucked.

At each corner we did:

1st cone: 100 kettlebells handoffs, partners back-to-back, twist, and hand of a single kettlebell.

2nd cone: 100 partner merkins (no kettlebell).  I failed at explaining this one correctly at first, most PAX assumed that when I told to have 1 partner in plank position with the other also in plank with their feet on the backs of their partner that they would be doing derkins.  Nope, I quickly corrected them and told them that the partner with feet on their backs would be doing the merkins.  Most didn’t like this and much grumbling and complaining ensued.  I must admit, it was brutal.  I know a lot of PAX substituted on this one and did it the “normal” way, Royale and I did the whole thing and I’m sure others did, but it was painful and a real winner.

3rd cone: 100 bench press + overhead partner handoff.  Partners would lay head-to-head. Slight adjustment to this one as well.  It was a bit scary to hand off the kettlebell after each rep, so I said it would be fine to pump out 5-10 presses and then hand off the bell.

4th cone: 100 partner sit-ups.  Partners sat feet-to-feet, did a full “big boy” situp and handed off the kettlebell to their partner, rinse and repeat.

Royale and Ricky Bobby had to cut out 5 minutes early for work so the rest of us finished up and circled up for a couple of ab exercises to finish out the final minute.

CoT

Prayers for safe travels for some of our travelling PAX, prayers for Tom who is having heart surgery, and also prayers for Olaf because his grandchild is due today!

It was a pleasure to lead and a ton of fun.  I definitely wouldn’t have the continued motivation to get up and get after it most mornings if it wasn’t for the company of you great men.

Until next time,

-FLUX-

 

 

TClap |
2

Bringing the Pain to Crows Nest

1 Comment

Having never been to Crows Nest before, YHC arrived at 0445 to get the lay of the land. It gave me some time to get a few things setup and wait for the Pax to arrive. Temp was around 73.

Folks started arriving by 5:10 and we circled up ready for the challenge. Most in the Lake Wylie/Fort region know that I have been mostly running this year so there a few surprised faces to see me out a boot camp. Nevertheless, with no FNG’s present, a short disclaimer was given and off we went for a mosey to circle up.

Warm-Up (All IC)

10 X SSH
10 X IW
10 X WM
10 X Low Slow Squat
10 X Moroccan Night Clubs

Mosey back to the starting circle. The theme for the month is Salvation and we discussed the eternal meaning of it as well as the “deliverance from sin and its consequences”. The Pax were asked to think of someone who we can share the hope of salvation this week as we worked out.

The Thang

YHC has always been partial to partner work since it has a parallel to success in life. We all have difficulty along the way and no one has to or should go it alone. Everyone grabbed a partner and stepped up to the Board of Pain (credit always given to Jekyl for this terrible idea, but I have always loved it). YHC did audible on the 100 Kraken burpees and went with 50 instead. If you can’t do it, don’t Q it. And I definitely can’t do 100 of those! Gotta listen to grunge music when working through the board and so we did. Seemed to be a crowd pleaser…the grunge music that is.

Partner 1 – Work on exercises
Partner 2 – Run two loops around the circle

Object: To get through as many exercises as possible before COT.

Great job by all the Pax getting through most of the board and special kudos to Royale and Flux for leading the way. You guys killed it. Everyone ended up running a little over 2 miles also.

After that, we circled up for COT. Announcements – read your newsletter; Q School coming up next month at Bermuda Triangle.

Praises – All who completed the Hog and Coyote and were out this morning to talk about it!

Prayer Requests

Mysterio – Brother needs to be lifted up
Axl – Daughter starts college next week
Royale – Niece and other kids going on mission trips this summer and need to be lifted up.

Finished up by talking about salvation. The focus on the present deliverance is something that everyone needs to know. God is willing to deliver now from the grief that sin can cause us while we remain on earth. The eternal is of ultimate importance but he also wants our time on earth to be lived to the fullest for His glory. Who do you know that needs to hear that this week?

Thanks Iced T for the opportunity to lead. Always an honor!

Until next time,

Hauschka

PS. I’m already sore in case anyone wants a laugh!

TClap |
4

Speed & Stamina Tested at Crow’s Nest

Leave a comment

Fourteen joined YHC in the damp and steamy gloom at Crow’s Nest.   Happy to see and FNG among the usual Pax, YHC gave the disclaimer (push yourself but modify as necessary, etc.)  Here is how it went down:

Warm – o – rama

Indian run passing a 10lb medicine ball from front to back, about 3/4 of a mile toward the back of the school.  From there we circled up for some warm up work:

  • 10 windmills IC
  • 15 Imperial walkers IC
  • 12 Hillbilly walkers IC
  • 20 Mountain climbers IC
  • Downward dog and honeymooner for a moment or two
  • 10 diamond merkins IC

The Thang Part I

Pax proceed to a series of 8 cones set up 10 yards apart, with intermediate cones running parallel in between about 5 yards away:

  • diagonal shuffle in a line, 100 yards
  • diagonal run, in a line 100 yards
  • alternating lunge walk & bear crawl, with 5 jump squats or 5 merkins a each cone, 80 yards
  • Gassers (formerly called suicides) at the tall cones, with all you got on the last 80 yards up the slight incline

By this time, everyone seemed to be warmed up so on to:

The Thang Part II

Pax partnered up to knock off the list below; partner one began the exercises while partner two ran a loop around the parking lot, about 75 yards.  Most of us made it through the merkins before Omaha with 7 minutes left, (Awesome Wolverine Fist art work courtesy of the M).

The Thang Part III

  • Wall sit passing the 10lb medicine ball while pax alternated doing 3 super duper all you got reach for the stars jump squats.  I think we did this twice?
  • Mosey back to COT for a set of American Hammers

Moleskin

We welcomed Chop Block’s big brother, the FNG forever to be know as Mogul for his Real Estate and the ventures.   Hog and Coyote – Olaf (R) looking for a partner to run & bike with.  Prayers for Qbert this week as he counsels kids at church youth camp; prayers for a local family that lost dad too soon to and unexpected heart attack.  Praise for our FNG and for the great initial response to possible Lake Wylie FIA!.  Absolutely an honor to be part of the Pax & to lead a workout.

Aye, Wolverine

 

 

TClap |
2

Time to Get Some at Bermuda Triangle

1 Comment

It was only a matter of time until I was called to the deep uncharted territories of Lake Wylie, somewhere they call the Bermuda Triangle.

Olaf was nice enough to keep me company and take the 25 min ride from Lake Ridge this am, so wheels up at 4:20a got us to the AO by 4:45 w/ 15 min to set up some cones before the early 5a start time.  Was glad to see two Olaf’s participating at the same AO and a couple newbies I hadn’t met.

Warm-ups you know are optional for me – so we moseyed 15 feet and did some sun gods, windmills and then started the real warm-up:

  1. Every Minute on the Minute (EMOM) we do 30 SSH + 8 burpees for 5 minutes.  After knocking out a quick 5 minute 150 SSH and 40 burpees to the sweet sweet sounds of Dropkick Murphy’s, Buck Cherry and Motley Crue, we took it over to the field for some reverse Dora’s.
  2. Partner up and do the following Dora:
    • 200 jump squats – partner not doing jump squats was doing a 3 cone suicide (Duck Dynasty’s evil idea…I didn’t make them do burpees at each turn)
    • 100 mak tar jais – partner not doing MTJ’s was side shuffling down to the last cone and back
    • 50 burpees – partner not doing burps bear crawled to middle cone and back
  3. I had two more things on deck, but judging by the lack of bear crawling enthusiasm, I decided to start w/ the last thing we were supposed to do and hope there was time for the third.  Told the pax we’d start running the dirt track around the field (a little over a 1/4 mile) and stop 4 times per lap and do ascending reps:
    • 1st lap:  10 diamond merkins / 15 wide arm / 20 rangers / 25 merkins
    • 2nd lap:  10 jump lunges (10 per side) / 15 low low squats (hands need to touch ground) / 20 knee tucks / 25 high knees (25 per knee)
    • 3rd lap:  10 x-crunches (thank you ab workout app) / 15 big boys / 20 american hammers (20 per side) / 25 fast-slow freddie mercuries in cadence (equates to 50 per side)
      [I’ll save the 3rd thing I was supposed to do for next time I Q at BT]

From there, we only had 1 minute, so we hit COT and quickly knocked out 10 merkins / 8 diamonds / 6 merkins / 4 diamonds / 2 merkins no break before it being 5:45a on the dot.

Always a pleasure to lead these pax.  They don’t complain a whole lot (except White Snake and O’Reilly lol) and always bust their a$$ on every exercise.  Prayers for graduating seniors, kids on summer breaks (and the moms) and Flux’s M.  Had a great time guys – can’t wait to get back out there w/ you!

ChaChing

 

TClap |
6

Q Kicks Own Butt at Quagmire on Memorial Day

Leave a comment

Like most of my F3 brothers, If I’m in town and not already booked, I accept the Q.  When I agreed to take the Q on 5/27 at Quagmire, I didn’t realize it was Memorial Day and we’d maybe want to do a Murph.  Too bad for y’all  (and me) that I’d already planned to bring out my trusty paver bricks for the occasion.   Here is how it went down:

Warm – o – rama

  • 50 yard mosey into the light
  • 10 week pullers (some call them produce pickers) IC
  • 10 Wind Mills, IC
  • 20 SSH, IC
  • 10 Merkins, IC
  • 10 Low Slow Squats, IC
  • Downward Dog, Honeymooner

The Thang, Part 1

After the warm-o-rama, YHC led the pax to the trunk of the ’06 Caddie (it’s the 3.6 liter, not the 2.8) where I invited each man to take two paver bricks, weighing maybe 4lbs each?

  • We moseyed about 3/4 of a mile to the hill yonder near the Sun Trust bank
  • 11s  with the bricks, up the hill for 10 squats, the back down for one CDD at the bottom
  • Repeat until the reps were reversed

The Thang, Part II

Partner beat down, 100 reps of each, one partner running around the SunTrust bank –  Bricks in hands the entire time

  • Two arm bicep curls
  • Lunges (single count)
  • Two Arm Shoulder presses
  • LBCs
  • Squats
  • Flock of Seagulls
  • Flutter Kicks – bricks held up
  • Triceps Extentions

Rinse and repeat

  • 2nd time through we added shrugs after the lunges.  No team made it all the way through the 2nd time
  • Omaha for some ab work
  • Run back to COT with Bricks

Moleskin

I started the workout with a reminder of the US Military KIA and Wounded since WWII and told the story of my Grandfather’s WWII experience.   We closed in prayer with honor and in remembrance for those that served and continue to do so, and for their families;  We thanked God for this great country and for our salvation through Jesus.

It was an honor as always.  Thanks for showing up.

-Aye, Wolverine

 

TClap |
2

No Turkish Get Ups

Leave a comment

16 PAX met in the gloom for my KB VQ. I wasn’t sure how it would go, so I came overprepared. The Q scheduled couldn’t make it, and I managed to get it from Two Ferns before Royale, who wanted to do 45 minutes of Turkish get ups.

After a thorough disclaimer, we mosied around the parking lot with KBs.

COP
Good Mornings x 6
MNC x 10
Sun God’s x 30
LSS x 10

The Thang
Had PAX pair up for the board of modified DORA (see picture). Run/farmer carry was with KB around one of the islands. Everything else was from one island to the next and back. Bear crawls/crawl bears with KB were more brutal than anticipated. I think everyone almost made it to the squats.

Thanks Two Ferns for the opportunity to lead (and for letting me borrow the KB). Welcome FNG Ricky Bobby (speeding ticket story/works on cars).

TClap |
1

Kettlebell Rounds

Leave a comment

F3 Lake Wylie remembers Badger
Cannonball – May 21, 2019

I was a bit nervous coming up with a routine at Cannonball. I had never done a ‘Q’ at a place where we use weights so I pieced together a workout that would hopefully benefit chest, arm, back, leg and ab muscles. And as always I love to run during my ‘Q.’

We had a run around New River Church and then circled up for the warm up.

Warm-Up
15 Goof Balls (IC)
15 Windmill
15 Seal Jacks (IC)
15 Mountain Climbers

Run lap

The Thang

Round 1
15 up right rows (left and right arm)
15 shoulder press (left and right arm)
20 tricep press
15 kettlebell curls (left and right arm)

Run lap

Round 2
25 kettlebell swings
30 goblet squats
15 kettlebell lunges (each leg)
15 traveling swings

Run lap

Round 3
20 merkins left arm on bell
20 merkins right arm on bell
40 chest press
20 kettlebell figure 8

Run lap

Round 4
25 kettlebell American hammers (count each side)
25 kettlebell little baby crunches
20 kettlebell sit and press
15 kettlebell v ups

Run lap

We had about 10 minutes left so I decided to do some ‘Mary’ with each Pax picking a kettlebell exercise.

Circle of Trust
Royale shared some thoughts on the celebration of Badger who passed away a year to the date. He was a big Wisconsin fan and all Pax were asked to wear red.

Aye,
Radar

TClap |
2

Hour long Q’s are hard on everyone

1 Comment

Had a little challenge on my hands for this one – a group of the Deep regulars including the site Q were taking on the Savage Race course, so for those who were not peer pressured into participating in that, I had to make the Saturday boot camp just as awful (minus the ice bath obstacle).

Rolled up w/ my fellow Lake Ridge guys Lutefisk, Olaf and Pothole and we waited for what I thought would be just a few guys rolling in.  This is not the case anymore – these pax roll out in numbers and we had 22 including some very brave 2.0’s in attendance all ready to work, including 1 2.0 who’s 11th birthday it was this week.  Royale gave me a heads up a couple days ago, so the workout was made with that in mind, nothing but 11’s for Pierce, aka Lancelot.

1.  For those that know me, I’m not a big fan of warm-ups,  although I may need to rethink that during hour long workouts. Our “warm-up” – mosey over to the nice 400m track across the street and do 4 laps, stopping every 100 meters to do an exercise 11 or 22 times for birthday boy.

  • lap 1 – merkins (stop 1 – 11 merkins, stop 2 – 22 merkins, stop 3 – 11 merkins, stop 4 – 11 merkins)
  • lap 2  – squat jumps (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 3  – big boy sit-ups (stop 1 – 11 reps, stop 2 – 22 reps, stop 3 – 11 reps, stop 4 – 11 reps)
  • lap 4  – yep, burpees (11 reps per stop)

2.  With the warm of 1.2 miles, 66 merkins, 66 jump squats, 66 big boys and 44 burpees complete, we moseyed back across the street and hit the baseball field…all dirt, some rocks, no grass.  Asked all 22 to count off by 2’s so we had two teams then I explained the rules.  I set the 15 minute timer, blast some old school papa roach, and you try to score as many runs as you can in the 15 min.  How to score a run?  Like this:

  • lunge walk to 1st base, then do 11 diamond merkins
  • bear crawl to 2nd base, then do 11 jump squats
  • broad jump to 3rd base, then do 11 donkey kicks
  • crab walk home, do 11 burpees, then step on home plate.  That’s 1 run.

Believe Lutefisk scored 5 runs, otherwise everyone else was hovering around 3 to 4 runs.  The intent which I totally overlooked in the heat of exhaustion was to add up both teams scores and issue a penalty to the losing team:

Loser:  burpeee bounce from home to 1st base (ie. burpee where you go down, do a push up, but explode up and forward 3 times so that you cover some ground on the uptick, then up, jump and that’s 1 burpee.  Do as many as you need to, to get to 1st base.

Winner: mack tar jais along the first base line while the the poor saps do burpee bounces.

3.  From there we hit the hills behind the baseball field for some true 11’s.  Start at the bottom of the hill with 1 “worst merkin” (wide grip merkin, reg merkin, diamond merkin = 1 worst merkin), run up and 10 knee tucks, then back down for 2 worst merkins (ie. really 6 merkins lol).  This just about killed the group.  I was very encouraged to see at about the 5 or 6 count of worst merkins that every single pax was modifying lol.  I think I even saw some Pax’s faces face down in the weedy grass we were in.

4.  We had about 5 minutes left and we were at 2.3 miles, so I really wanted that 3 mile mark.  We moseyed to the gate near COT and I told the pax about the X crunch suicide we’d do.  For those of you doing the app based ab challenge that Nasa organized, there is a “X Crunch” that absolutely sucks.  Basically start in the v-sit position, go down all the way and make an X with your arms and legs and then back up to v-sit position.

  • 5 x-crunches at the start line (basically the gate) then run to the 1st corner at the back of the school
  • Do 5 more x-crunches on corner of school and run back to start line
  • Do 5 more at the start line, as you pass 1st corner in the back of the school, do 5 more, and then when you get to the next corner do 5 more.  Then run back to the start line.

That took us to exactly an hour which was good because I think I may have gotten beat up had we kept going.  Had a great time w/ this group again (second time in a week!).  Cannot believe how much they’ve grown this place in the last year.  Props to the EH’ing machines over there and the consistency with how often they post.

Hope to get back out to the Deep a little more consistently now that my third son is no longer a little baby.  Thanks Shakespeare for the chance to lead this great group.

ChaChing

TClap |
3

Escalators and Sprints – What a joy!

Leave a comment

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)

TClap |
0