Tag: Wolverine

VQ At the Abyss

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The Abyss has been around, what, 2 years or so?  YHC has never made it down there, and that’s a shame.  Not only is it a great, well-lit AO, but the pax there represent Lake Wylie very well! Sure wish Siri hadn’t been lying to me all this time on how long it takes to get there.  At 4:45am, it seems every AO in TheFort can be reached in 15 minutes or less.

This cool halloween morning, the count was 14 pax.  The mumblechatter level made it feel more like 25. Excellent! YHC knew most of the pax there, but the hats and my historically bad memory for names threw me off (cobains Wolverine for calling you “Moreen”).

Disclaimer was issued as Flux was coming in hot.  We moseyed the opposite direction from where he parked, but made a loop for him to catch up.  Stopped in the same front lot for some warm-up:

  • SSH (IC) x25
  • Imperial Walker (IC) x20
  • Mountain Climbers (IC) x20
  • Flutters (IC) x20
  • Windmills (IC) x20

Moseyed around to the back lot to find 4 cones set up, one in front of each basketball goal (along long side of track).  Time for some Webb-o-Rama.  The exercises at each cone were to be done in a Jack Webb style, (1:4 ratio).

Cone 1: Burpees and Side Straddle Hops, then Bear Crawl to cone 2

Cone 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to cone 3

Cone 3: Knee Tar N’Diayes and Run-Stance Switches, then wheelbarrow to cone 4

Cone 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to cone 1

We did a total of 3 loops of the circuit.

Round 1: 1-5

Round 2: 6-8

Round 3: 10 (didn’t have time for 9)

Moseyed back to COT.

NMMS

I took just a few minutes after round 1 to share how my kids are at an age that I’m really proud of them.  But as a father, it is very important we don’t give them the impression that our love and pride for them is based on winning or achieving a certain status.  It should be based on them showing a good work ethic, passion, and self-motivation to try and use the gifts God has given them.  And shifting the perspective a little, I am incredibly grateful that God’s love for me is not based on how much I “win” or am “successful”.  Thank God for His GRACE that keeps me from having to accomplish things in order to earn His love.

 

Excellent effort by LW’s finest this morning.  Thanks for making me feel so welcome.  And thanks to Bones for the opportunity to lead.

Keep it spicy.
-old bay

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4

My “Deep” Q

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With Friday’s rain finally behind us, 5 PAX got together at the Deep on a soggy, cool, Saturday morning.  I gave practically no disclaimer, since we’re all regulars, and decided to take a mosey  around the parking lot, which resembled a track, since some of the PAX were wondering if I was going to do a FAST FIVE inspired workout.  I wasn’t planning on it, but thought it might come in handy to check the distance.  Along the way, we did some shuffle steps and toy soldiers before returning to our start point which came out to be a hair over a 1/4 mile.

We circled up for a fast warmup that included:

  • Windmills x10
  • Cherry Pickers x10
  • Imperial Walkers x20
  • Low Slow Squats x 10

The first routine consisted of some Tabata’s set to some music.  It was a fun way to warm up and get the PAX chatty.  We did 4 cycles that each consisted of 4 sets, each cycle was the same.  Every interval (16 in all) was 40 seconds of activity and 20 seconds of rest.

  • 35 Squats (40 seconds)
    • 20 seconds of rest
  • 35 Merkins (40 Seconds)
    • 20 seconds of rest
  • 30 Groiners (40 seconds)
    • 20 seconds of rest
  • 45 SSH (40 seconds)
    • 20 seconds of rest

We repeated this 3 more times with the whole routine running about 16 minutes, deconstructed burpee tabatas, good times!

The next routine was to head to my truck to grab a cinderblock and mosey over to the hill…

The fun part of the exercise was everyone rolling their blocks down the hill (it was really steep) and seeing who could roll it the… shortest…

The awful part of the exercise was to carefully mosey (it was still wet and slippery) down the hill and then bear & block up the hill.  You start with the cindy between your feet and pull it up past your head, then bear crawl until the block is at your feet again, repeat until we get to the top of the hill.

We did this 6 times, and had a different exercise to do with the block each time we made it to the top.

  • 30 American Hammers
  • 40 Bench Press
  • 30 Overhead Press
  • 30 Curls
  • 30 Triceps Extension
  • 30 American Hammers (Because they loved it)

We moseyed back to the parking lot (track), put the cindys away, and lined up for the final routine, which was ad-hoc since the PAX wanted something like the FAST FIVE, be careful what you wish for…

We partnered up and did a 1/4 mile chase around the track.  PAX A does 5 Burpees and sprints “AYG”  to catch his partner who is running backwards, tags his partner and then switches/repeats until we run the full loop.

With about 10 minutes to spare our 2nd loop was one none of us will soon forget (and I’m still feeling the effects of on Monday).  Same theme, but this time PAX A does 40 Plank Jacks while his partner is Bear Crawling around the track, then sprints “AYG” to catch his partner, switch & repeat until we go the full 1/4 around the track.  This was the most bear crawling I’ve every done in one routine and we were all on fire at the end.  It was magnificently brutal.

We somehow all managed to finish right on time and thankfully circled up for CoT.

Announcements, Praises, Prayers

  • Christmas dinner, Dec. 1st
  • F3 Custom Go Ruck HTL May 4th
  • Prayers for SAT’s and teenagers
  • Prayers for Tracy, Two Ferns wife, who has been battling some stomach issues

We all joined up for another 30-45 minutes of brotherhood at Dunkin’ for coffeeteria.

Thanks for the Q Shakes, until next time…

-Flux-

 

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Forties for 40

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Well today was the day… turning 40…why not take the Q today?  I asked Bones for it months ago.  There’s nothing better than leading a group of men and friends at an F3 workout, especially on a birthday.  I was really happy to see 17 other men here, including a few faces that don’t usually travel to the Abyss.

We started up with a mosey around the parking lot.  Nemo and Flux were pulling in right at 5:15 so we did a lap and let them catch up.  Standard dynamic warmup stuff on the lap.

It was cold so the warmup had some more cardio items than usual.

-SSHs – Ab Vagota – Seal Jacks – Squats – IWs – Mountain Climbers

We ended with the Merkin Circle

6 rounds around the circle.  1 merkin each for the 18 guys while in plank.

We moved over to the Hill.  I found an exercise in the lexicon called “Forties”.  I figured if we added the hill we could call it the “Over the Hill Forties”.  That got some laughs, and some groans…

It’s a ladder with higher reps.  An Exercise at the Top of the Hill, one at the bottom.  Take 30 reps at the top 10 at the bottom, then subtract 5 and add 5 until you’ve flipped to 10-30.

1st round : Top = CDDs Bottom = Flutters

2nd Round : Top = American Hammers Bottom = Calf Raises

We took a break and I shared a little message about reflections.  How these men and F3 have helped change me to be a better person and on a better path in life.  I reflected on who I might have been at 40 with out these men… it wasn’t so pretty.

We moseyed next to the front of the school.  I split the group into 2 teams.

Team 1 would stay for wall sits while Team 2 bear crawled around the circle

Flipped it

Next round BTTW as long as you can, then wall sits while Team 2 Crab Walked the circle

Finally we head back to COT for a very special circle.  For my birthday we we’re going to play a game.  The group had to answer questions about me.  If correct 10 SSHs.  If wrong… 10 burpees!

The Questions were:

  1. How many siblings do I have? right
  2. What is my favorite professional sports team? right
  3. What High School did I attend?  Bonus, what was the mascot? right with bonus!
  4. What was my favorite children’s toy in 1985? wrong
  5. Where do I work? right
  6. Where did I go to college? right

To my surprise these men got 5 of 6 right…and to Iced-T’s credit he was saying He-Man for #4…but the group out voted him!

Announcements

Thanksgiving Convergence

Christmas Party

Fast 5 postponed

Prayers

For Soprano and the passing of his brother

Hurricane victims still in need

Grateful for all the people in our lives

If you’ve read this far the answers were

  1. 1 sister = Rachel
  2. Green Bay Packers
  3. South Meck = Sabres
  4. He-Man
  5. Merrill Lynch
  6. UNCC

An Honor to Lead!

-Royale

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The Green Monster @ Crow’s Nest

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Monday morning came quickly…always a great day to get started the right way!  It was going to be dark (like most F3 mornings).  I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their first experience at Crow’s Nest.  9 started to mosey with me after the disclaimer.

Dynamic Warmup as we headed back to the rear of the school.

-High Knees – Butt Kickers – Side shuffles – Toy Soldiers

COP

This is where #10 found us, respectable Olaf joined in.  We started to give him grief until he told us he RAN from his house to the AO.  That was more than the other 9 of us so we gave him the credit due!

-SSHs – Ab Vagotas – MNCs – LS Squats – Merkins – Peter Parkers – Parker Peters – some broga here and there…

Evolution 1

6 Pack #1

We headed over to the playground to find some pull-up bars

6 pull-ups then 6 CDDs count your way down 6-5-4-3-2-1 in reps

6 pack #2

Merkins and American Hammers 6-5-4-3-2-1 reps

Evolution 2

The Green Monster – I’ve been to Crows Nest more Mondays than not, but for some reason I have always missed the Big Green Monster workouts.  No better time than now to give it a try.  I had arrived early to check out the condition on the hill.  It was VERY dark back here, so I set up 3 lantern lights to give us just enough light.  I have to say, this was one of those “I love being here” moments that was etched into my memory from the dim lighting, guys running up and down this long hill, and feeling great putting in the work!

We did 11s

10 Merkins at the Top

1 CDDs at the Bottom

we switched each time up the hill until 10 CDDs & 1 Merkin

It was long, we broke a huge sweat, but that’s why we get out of bed a Zero-Dark-30 for F3 mornings!

Evolution 3

Moseyed back to a lighted area in the wet grass.  Sat down and did a crowd favorite – Captain Thors!

Ab workout like Jack Webb but 1 big boy sit-up to 4 American Hammers

Work your way up from 1:4 to 10:40, it always sucks…

Moseyed back towards the front of the school, we still had 7 minutes left, so we did Lt Dans from one long light post to the next.

Made it back to COT with 1 minute to spare so we finished with 10 more Merkins in cadence.

Moleskin

I’ll keep it short here, but throughout the workout I shared about the King, the Queen and the Jester.  The King can’t outrun the Queen and the Jester lies to you to get you to stay with him!  Talked a little about intermittent fasting for the Queen and the CSPAN-Bones podcast.  Lots of ideas and ways for the men of F3 to get better everyday!

COT

Announcements and sharing from Cakeboss about the weekend’s Bourbon Chase.

Thanksgiving Convergence – Christmas Party – Read your newsletter

Praises & Prayers

for marriages, praise for the safety and return of the Bourbon Chase men.

An Honor to Lead!

-Royale

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Dora Vol. 1 – No legs

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6 Pax came out to Crows Nest for a post-Ragnar friendly workout promised by YHC.  Only one PAX who ran (Royale) came out, but a promise is a promise.

We started by moseying down towards the playground, with a pit stop for COP and to pick up some cinder blocks I had dropped off.

COP (pretty much everything a x15 count) – Moroccan night clubs, imperial walkers, windmills, peter parkers, merkins

The Thang After carrying the blocks down to the playground, we started with 7s of pull ups and sit ups, then on the the main event.

Pax partnered up for DORAs – 200 over head press, 200 curls, and 200 bent over rows, while partner bear crawled to the loading bay and crab walked back.

Finished up with farmer walking the blocks back to where we got them, alternating partners every 30 seconds and made it back to COT with some time to spare.

We had about 5 minutes left, so to finish off the shoulders, we ended with 10 rounds of jack webbs (merkins/hand claps), after the PAX realized I wasn’t joking.

COT

Don’t remember much from COT, pretty late on writing this up… read our newsletter.

Thanks Flux for the opportunity to lead.

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Pre-Michael Showdown at the Abyss

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YHC didn’t look at the weather forecast last night so it was a bit of a surprise walking outside this morning to the pouring rain. No big deal but had to audible a couple of things on the weinke.

One thing I love about F3 is the dedication of the PAX to show up rain, shine, freezing rain, snow, single-digit temps, etc…to get to a workout. Today was no exception and 16 men (2 of whom were runners) showed up in the pouring rain to get better. One FNG was present so an F3 certified disclaimer was given and off we went.

Mosey to Bus Circle

Butt Kickers, High Knees, Side shuffle facing the school, Side shuffle away

Warm up (In Cadence)

15 – SSH
15 – IW
15 – WM
15 – Mountain Climbers
25 – Moroccan Night Clubs

Mosey to the covered sidewalk for some partner work. Some grunge music seemed apropos so it accompanied our work.

Brief Discussion on Encouragement – YHC asked the PAX to thing of someone in their life who has been a big encouragement as we completed the exercises.

Partner up – Size doesn’t matter

Partner 1 – Run the circle
Partner 2 – Work on the exercises
Flapjack

150 Carolina Dry Docks
250 Squats
350 LBC’s

Everyone completed one round and a few Pax made it through the CDD’s for the 2nd round.

Mosey to the paved hill at the exit of the school. No partners for this part.

Lt Dans to the first set of rocks, backwards lunge to the second set, sprint to the top, and slow mosey to the bottom
Rinse and Repeat (Mumble chatter)
5 burpees OYO
Bear crawl to the first set of rocks, backwards Lt. Dans to the second set, sprint to the top, 5 burpees OYO and slow mosey to the bottom

Mosey to the wall for wall sits

Round 1
Each PAX counted to 10 while holding the wall with one leg out
Shake it out, Rinse and Repeat (Mumble chatter)
Round 2
Hold the wall while each Pax ran to the sidewalk, 2 burpees and back to the wall
Shake it out, Rinse and Repeat (Mumble chatter)

Mosey back for COT

Announcements

Read your newsletter. Christmas Party, Bourbon Chase, etc…

Prayer Requests

Moab and his wife are foster parents and are receiving a newborn today. Prayers for them and for the mom.
Unspoken prayers that are heavy on our hearts
Having the strength to encourage others in our circles

Great job by the Pax and great job by the FNG Matt (F3 Aztec). He did a great job keeping us with us and did a lot better than I did on my first post. Keep up the good work!

Always an honor to lead. Thanks Bones for the opportunity.

Until next time…

Hauschka

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Deep Deeping in the Deepest of Deeps at the Deep

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I enjoy Q’ing during a CSAUP, it makes me try and push the PAX as hard as the CSAUP would be, but I have to cram it into an hour 🙂

After a disclaimer, I let the PAX know that I had ZERO idea what we would be doing. That brought some groans from Nemo and Wolverine who know me well hehehe

So we started with a mosey that ended up being a warm up run around the whole lot using just about every part of the body already. The real warm up was

SSH x 23 IC
Imperial Low Squat Walker x 13 IC
Then we did something that I think would be a good rinse and repeat as you increase the reps

10 Mountain Climbers
10 Merkins
10 Peter Parkers
Right arm high
10 Nolan Ryans, end in reverse plank
10 crab cakes
10 dips
Left arm high
10 Nolan Ryans, end in regular plank

we moseyed over and found a nice wall to sit on by the right side of the school
arms up for a count
toes up for a count
Balls to the Wall for 10 shoulder taps

sit on the wall while waiting for every PAX to do 5 burpees

Balls to the Wall for 5 push ups

We then ran down the sidewalk in front of the school and did 5 dips on every bench
Ran back and did 5 derkins on the benches

This landed us in front of a side door to the school so we lunged to the door and back

We then got to mosey over to the football field across the street for some “I’m Up, he sees me, I’m down” over 100 yards
2 Kraken Burpees then repeat back down the field

Ran back to the playground for one of my favorite Doras – Ski abs, dips, pull ups. We did one round of this because of time.

Then we did 2 minutes AMRAP of something new I am calling the beached whale ( verbal diarrhea run required to learn )

I have been waiting for months to do this next item, but it got pushed back because of the hurricane and I have had to watch it several times in the car rider line at school and long for this day.

The giant hill on the backside of the football field is super intimidating. So we bear crawled down and back up!!!

Moseyed back to CoT for 5 8-count bodybuilders OYO

CoT Annoucements
we couldn’t really think of anything so READ YOUR NEWSLETTER
Prayers for the Ragnar PAX continuing to run through the day and Wolverine’s family member finishing chemo and waiting for next steps

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A Darth Visor Backblast

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I came across this backblast while trying to find something to say about Darth Visor’s passing.  After reading it, I figured what better way to learn a small something about the man he was, than to “participate” in his VQ.

Other than not having an outhouse or a baseball field (we used road by the playground and the track), I kept the Weinke as close to the original as I could.  It was surprisingly easy to tie the IR race.

After finishing, I let the PAX know who was responsible for the Q, and had some time left for ab lab.

COT

We finished up with some good discussion and prayers for Darth Visor and his family.

Thanks Bones for the opportuNITY.

The original backblast:

Virgin Q – Darth Visor – It’s about time Back Blast – 6.23.15

  • When: 06/23/15Where:

    The Pax: Hickory Stick, Trojan, Light Bulb, Sketch, Green Bean(@F3ATL), Gear(@F3theFort), Boomer, Foghorn, Def Con 2, Nacho Libre

    QIC: Darth Visor

11 PAX joined the party at THE RUBICON for a VIRGIN Q by Wardaddy in charge. Great to have @greenbean from F3Atlanta and @Gears from The Fort join in the GLOOM.

What had happened was…

7:00 sharp we mosey to the slice of heaven between the diamonds for a little warm up

Starting Position…Move….In Cadence….Exercise

SSH

Squats “really missed GRITS” was going to have him demonstrate proper technique

EW

Cotton Pickers

Feeling loose – we mosey

The Thang

1-2-3 ‘s lovely learn’t this’n up thar in fort mill region.

Partner Up and head for the outhouse…partner sprint around outhouse while other partner commenced to exercising!

100- step ups

200- dips

300 – LBCs’

Whew 10 count needed.

Let’s mosey to the ole ball field for a slight twist on our old favorite IR. PAX you got’s to sprint….not jog when its your turn. So we turned up the heat with a little team race – IR around the ballpark. Losers get to enjoy OYO 15 Burpees.

Trojan takes early lead for left side, then Boomer hits high gear to pad the lead, Hickory Stick notches one for the right side, and someone hit the speed switch for Light Bulb and it looks like left side is going to “run away” with it BUT amazing speed from Nacho Libre, Sketchy, and Gears even things up by the time we pass home plate.

Strong Showing by both teams BUT WE TIE AND EVERYONES a LOSER.

15 burpees for all and all for the PAX

Outfield Fence for little Wall Squat to catch our breath.

Let’s Mosey to THE HILL

Merkin Ladder 10 down run up hill 9 at top back down 8 back to top 7…all the way to 1 MERKIN.

COT and BOM

Much to be thankful for…GBABY arrives for WD,  remembering Foghorns wife – expecting, Mufasa’s back.

Moleskin

There was some more Beatdown but who can really remember it was soooo long ago.

Pleasure to have led you men, inspiring, fun, makes me feel good at 6:15 AM on beautiful 2sday AM

Sorry CRACK, MUFASA, Grits, Peanut, Stang, and other faithful had to miss…we’ll get you next time.

NEXT DARTH VISOR Q coming soon to the Gloom near you F3Alpha.

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4

The Fort 6 year Anniversary – Making Getting Better a Priority!

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September 29, 2012 the landscape of Fort Mill changed dramatically. Some men from north of the border grabbed the attention of a few men south of the boarder and said we may have something for you. Double D, Santini, Senator Tressel, World Wide Leader, Red Banjo, Assassin, Peach and maybe others made the commitment to come to a “workout” on that Saturday morning. It was very skeptical, but I am sure each of them will say it changed their lives.

Here we are 6 years later, meeting in the same park with more than 200 regular participants (800+ over the years) at 37 workouts across The Fort/Lake Wylie area. Thank you to those that gave it away and thank you to those that said yes!! I think it is safe to say, IT’S MORE THAN A WORKOUT!!!

Today we recognize the 6 years with 6 Qs leading a beat down in 1st F style. On September 21st, Jekyll led us in our Invergence, which reminds us of the 3rdF and that there is something bigger than ourselves. Serving, Praying and Worshiping together happened then. On this day, we are getting better physically and having some fellowship with 70 of our PAX,

Format was a rapid fire approach where each Q has 10mins to lay it on the PAX. Old Bay would keep time and blow the air horn (maybe tweet the horn??), and then the next Q jumps in.

YHC asked for FNGS, (none) and explained the plan of attack, and then the Horn Sounded

The Thang:

  • Wegmans for COP
    • Mosey down path out to grass
    • Circle up and some traditional and not so traditional exercise moves.
    • We did notice another “Boot camp” group in the gloom. T-clapps to them, however also saw 2 holding clip boards…..not F3!!
    • Horm Blows
  • Funhouse on Q
    • Mosey to the hill for Jacobs ladder
      • Burpees
      • Squats
      • Some mary to fill time
      • Horn Blows
  • Jwow on Q
    • Mosey to top of hill for partner work
    • step ups/lunge walk up and down hill
    • squat jumps/lunge walk up and down hill
    • Plank hand slap with partner
    • Horn Blow
  • Twister on Q
    • Mosey to tree line
    • Army Crawl to tree /SSHs
    • Sprint to tree/Merkins
    • Army Crawl to Tree/SSHs
    • Sprint to tree/merkins
    • 2 rounds
    • Run Path until Horm
    • Horn Blows
  • FLUX on Q
    • Mosey back to hill
    • 6s – do following 6 times
      • bear crawl up hill
      • diamond merkins
      • bear crawl back down hill
      • Some filler in there of something aweful
      • Horn Blows
  • Assassin On Q
    • Mosey to play grownd
      • Dips
      • Derkins
      • Burpees
      • multiple rounds with running around the playground until…..
      • Horn Blows

The PAX was dripping wet from rolling in grass but also from the humid beat down that just occurred. Thanks to all the Qs for bringing it and having fun out there.

I brought up to the PAX “WHY”? Why F3 versus the many other options we have even outside of fitness and self help books. Why do we get up early and why do we do CSAUPS and why do we attend 3rdF and give away our time at various community organizations???

Pockets, Spud and Assassin all shared their Why. Thank you! I’m sure there were many more that would undoubtedly impactful.

I mentioned my why was straightforward for me. I want to continue to challenge myself physically, surround myself with like minded guys heading in the same direction and reach more guys for Sky Q and HIS purpose. I feel F3 has positively impacted my life in all 3 Fs and why would I not give it away??

See you in the GLOOM!

Cake Boss

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5

Rolling Dice at Crow’s Nest

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Today’s Q was super special to me. It’s my first day after a long weekend getaway with the M and my first post after GoRuck Selection which inspired me to push harder and discipline myself further in everything I do. I have become more persistent in house chores, time with my family, time with my God and intensity in workouts.

This Weinke was partially tested on some elementary kids at church Sunday night so I had the kinks worked out haha

The callout was put on Twitter for a ruck friendly Q, so a couple of PAX strapped up as well as YHC.

After a short disclaimer we went over to the well known at this point rock pile to find a new friend for the morning. With the coupon we jogged over to the east side road and lunge walked with the rock held overhead between lightpoles. Then reverse lunge to the next light pole. This was a VERY LONG 9 minutes

At the eastside parking log I had some cones set up and a colored cube (Awanas cube if anyone wants to repeat this and can snag one from church, could do a regular die also of course)
So I had matching colors on the cones, every PAX would roll the die and then state a number of reps. It had to be over 10 was the only rule, to be fair no one went crazy we only had one set of 20. Then the group would bear crawl to the cone and the PAX in charge would look under the cone and pick 1 of the 3 exercises available. These could be repeated. We went for 14 cones before setting out for the next set.

Examples of exercises
Run a lap
Clap Merkin
Merkin
Burpees
LBCs
Big Boys
SSHs
Overhead clap
Flutter Kick

nothing too crazy because the bear crawl to each cone really gets the sweat rolling

Then we took our friendly rock and carried it towards CoT, however to help with the overheating I decided we would cool off and take a break by low crawling across the soaked grass rolling our rock along with us. Never leave a friend behind right? This came with lots of mumblechatter and drenched clothes. Dropped the rocks off for some quick MoM

Rosalita
Crab Cakes
Flutter
Freddie Mercury

To close it out 5 8-count bodybuilder OYO

9 PAX in the name-a-rama
Please pray for those chasing after the Ragnar trails this Friday night. That’s mostly whats on everyone’s minds right now. Stay safe on the trails in the mornings too.

Until next time

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