Tag: Wolverine

Cone Relay and The Cooper

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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

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Kettlebell Tabata + Weighted Indian Runs = Whole Lotta Pain

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Started off the morning by unloading some Kettlebells and Dumbbells of various weight onto the ground behind my trunk.  Weights ranged from 10-20 lbs.  Also, a 50 pound sandbag was dropped beside the weights… and, of course, a speaker to blare some heart-pumping music in the Gloom (c’mon peope, bring your music too!… *unless it’s Nickelback/Creed*).

Started off with a Mosey.

Circled up for Warm-O-Rama… 20 SSH, 10 Windmills, 10 Imp. Walker, 10 Hillbilly Walker… We’re warm.

The Thang:

Tabata time!  Everyone grabs 1 weight of their choosing and we complete 8 sets of one exercise.  AMRAP in 20 seconds, followed by 10 seconds of rest, again, X 8.  After completing the 8 sets, drop your weight, we pick up the 50lb sandbag, and indian run a distance away and back to our workout area.

Exercises completed were as followed:  Jack Press, Goblet Squat, One Arm Curl, Woodchop (reach up to side, bend turn to other side, lifting/lowering weight), and American Hammers.

End with COT, Name-O-Rama, and Announcements/Prayers.  Prayers for students/teachers on the first day of school and beyond.

Thanks Flux for the opportunity to lead!

 

*Side Note*- It’s Wednesday and my body still aches from this workout.  I must have done something right!

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Burpees, Bearcrawls, and Barf!

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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

 

 

 

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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The Modified Murph

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Michael Murphy was a Navy Seal from my neck of the woods on Long Island, New York who died in service to this great nation.  The Murph challenge has been gaining steam for the last couple of years as many people have taken to the challenge of doing a 1 mile run, 100 pull ups, 200 pushups, 300 squats and then running another mile with a 20-30 lb ruck sack on.  I did my first modified Murph this past memorial day(no ruck sack) and could not wait to do another, so I figured I would do a modified one and torture my F3 buddies along the way.

We did a quick mosey on over the back basketball courts with side shuffle’s and toy soldiers worked in.  

COP

10-SSH w/2 Donkey Kicks

10-Sungods fwd and reverse w/4 DK’s

10-Windmills w/6 DK’s

10-Cherry Pickers w/8 DK’s

10-Down Dog into Thigh Masters each leg w/10DK’s

The Thang

Since I figured everyone can run forward, I decided on having everyone nur for 2 laps around the track that surrounds the basketball courts then do 100 pull-ups, 200 archer ‘mericans and 300 one legged squats then nur for another 2 laps.  I instructed the Pax to do the modified Murph in 10 sets of 10 pull-ups, 20 archer ‘mericans and 30 one legged squats.  There wasn’t much mumble chatter for this workout and Austin Powers even threatened to get even with me the next time he was on Q.  Little does the late showing Mr. Powers understand, I enjoy a good challenge, the harder the better.  Dr. Evil is in the house!

Around set 6 I figured in the interest of time that we do regular push ups and squats to finish the Murph.  Unfortunately, there is no modification for pull ups.  My timer rang at 5:55 and everyone was in the middle nuring the last 2 laps so I had us mosey back to COT where we finished up the workout with 4 minutes of Mary.

Big Boy Sit Up’s until a runner ran to the far island and back.

Freddie Mercury’s until a runner ran to the far island and back.

Hello Dollie’s until a runner ran to the far island and back.

LBC’s until a runner ran to the far island and back.

Observations:  Better late than never AP.  Respectable Olaf and Haushka ran during the boot camp and were not part of the name-o-rama but respect to them for coming out in the gloom and training.

Prayers to the family of String Bean(Will Frederick) from the York Pax who has gone to be with Sky Q.  A tough loss at only 23.  Prayers for Stang’s mother in law who is having bypass surgery today.  Prayers always for Pax looking for work or dealing with the loss of a loved one.

Peace brothers.

 

 

 

 

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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A Summer Reunion at Crow’s Nest

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Great way to start your week.  5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down.  Two Ferns made his Crows Nest debut, Austin Powers returned  from his vacation across the pond and we had Viogt join us from Rock Hill at the request of Homebrew.  Excellent group this morning, especially after Olaf and Nemo ran up late to COP!

I quickly gave the disclaimer and we were off. Mosey down the service road to the back parking lot of the school with several dynamic warmup moves.  It’s funny how you go under the street lights and they TURN OFF when we stroll by… really tells us how wanted we are.

COP

Random counts of Imperial Walkers – Moroccan Night Clubs – SSHs – Merkins – Yoga – and Mountain Climbers

Didn’t take long to break a sweat, so we moseyed to the playground area farther back in the school.

We started a cycle of an easily written, but hard workout. UvU

Station 1 = 10 pull-ups

Station 2 = 20 Merkins

Bear crawl about 40 yards to next station

Station 3 30 Sumo Squats

Crawl Bear another 40 yards back to station 1

Rinse and Repeat 5 times

Once this was over I shared a few “motivational” words about being tougher than you think you are.  Completing this cycle was a big challenge, and everyone made it.  It’s opportunities like this that show you how far you can actually push yourself.  Keep it up throughout your day and challenge yourself to be better in everything you do!

Mosey around the school to a wall for next evolution

Wall sits for 60 second counts

Wall Plank with feet on wall then we did 10 in cadence shoulder taps. (real crowd pleaser)

Wall sit another 70 seconds of counts

BTTW 30 seconds of count.

Made our way back to the front of the school for the last 5 minutes of Ab Lab.

PAX went in clockwise circle picking the Ab exercise and counting the cadence.

Ended with COT and our prayers.  Shared a summary of the 3rd F Invergence from the previous Friday.

Honored to Lead

-Royale

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Wonder Twin Powers

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13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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Sea Legs 7/31/18

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The route was simple: Langston -> Oleander -> Grand Palisades Pkwy around the traffic circle -> Rt on 49 back to COT.

It was muggy, it was hilly and we got it done.

Praises for life and the realization of how quickly it can be taken away
Praise for faith
Prayers for those seeking employment
Prayer for a friend meeting with Dr’s about a cardiovascular issue.

Until next time,

Wild Thing Out!

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Anniversary Q & Lake Wylie Pub Tour

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One year ago I posted for the first time at F3. Unlike most men in F3 I was not EH’d by a friend, coworker, or relative. I was EH’d by a podcast. I listened to the episode (link below) while I was at work, and by the end I knew I had to see what this F3 thing was all about. I posted the next day. Not because I was excited to wake up early, or to walk up and hang out in a group where I knew no one (fellow introverts, you know what I’m talking about). I posted the next day because I knew if I didn’t post right away I never would. At the time, I was not even sure I could do 10 pushups. But I was a textbook example of a Sad Clown, and I thought “Well, if this is a dumpster fire I just won’t come back.” I got smoked at that first workout, and it was great. I went to 2nd F drinks that night, posted again the next morning, and posted to CNW2 right after. All 3 Fs in the first 26 hours of showing up – I was hooked.

Podcast #324: How Fitness, Fellowship, and Faith Are the Cure for Sad Clown Syndrome

Today marked the anniversary of my first post. So I did a reprise of that first workout, which was originally Q’d by Kenyan.

The Thang
Disclaimer disclaimed. We found out that Witch Hunt had stepped on a piece of glass during a pre-run and that a policeman had given him hand sanitizer (foot sanitizer?) for the wound. He still did the full workout with a bleeding foot #ManPoints

Run to Copper Pub – Big boy sit-ups until 6
* The PAX saw what appeared to be Respectable Olaf getting a ticket by the Foot Sanitizing Policeman. Sources later confirmed that the offender was not Olaf but a similarly dressed doppelganger who also drives a red pickup. What are the odds?

COP
• SSH
• Merkins
• Mountain climbers
• Plank jacks

* 10 monkey humpers between each exercise. Apparently 4 count monkey humpers was a bit zealous for some, but YHC went for it with gusto which resulted in a fair deal of mumble chatter.

Run to Sweetwater – Plank until 6

Lazy Doras
• 100 Merkins +  plank
• 200 LBCs + 6” leg hold
• 300 squats + Al Gore
Switch with partner every 25 reps

Run back to COT. Total we ran about 2.5 miles.

Thank you to all the PAX who have been a part of my first year at F3. Whether we’ve sweated together, shared a beer together, prayed together, or done a CSAUP together I have been blessed to share a bit of the good life with you. This is definitely more than a workout.

Thank you Peg for the opportunity to lead.

Stay Classy,
Homebrew

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